I enjoy shift work to be honest mate, I can fit my workouts in during off-peak times and spend more time with my dog, do work around the house etc.
I’m sure with kids it’ll be more of a challenge but I think they’re talking about moving to a six days on (2 day/2 Arvo/2 nights) four days off roster which I would be keen for
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Endurance push/pull
Run 1km
Then 3 rds max kB push press/chin ups
Run 2km
Then 3 rds max kB push press/chin ups
Run 3km
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32 (nearly 33) lifetime natty and 182lb at the moment.
Honestly I’m too lazy to bother to learn about PEDs
Might take a bunch of measurements for no real reason and see if someone smarter than me (@Voxel @j4gga2 ) can tell me something with the data.
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Sorry man, I know sweet fuck all about PEDs
Hahaha no I meant for measurements not for PEDs haha
As in if you know anything about proportions of limbs and how that translates to leverages and potential…not to be a steroid coach haha
This video came on mid 3km run and hit me right in the feels
Had a class about it a few days ago… Also CT has released two vids very recently about this (on chest and back)
• Long arms (especially forearms): bad presser => lots of stretch and stress on the pec, so not much if any isolation is needed, but the opposite is true for the triceps. Same principles for the lats: good stretch and activation, so more traps work and biceps work is needed.
• Short arms (especially forearms): good presser => but less stress on the pecs, deltoids and tris often compensate. More chest work is needed. Same applies to the lats: more direct lats work is needed, less traps and biceps work.
• Elbow valgus: if you don’t have any, you can do whatever you want. If you have a bit: EZ bar or DBs are prefered. If you have a big valgus: stick to DBs
• The squat: long femurs, knee valgus and narrow hips are bad.
Solutions: hip and ankle mobility work, reinforce abs and back, adapt the movement: do high bar, less ROM, sumo squat, hack squat, smith machine squat
• Bench press: long arms and small chest are bad.
Solutions: reduce ROM (with a board for instance), arch more, bring in the grip width, use dumbells
• Deadlift: short femurs and arms are bad.
Solutions: posterior chain mobility, reduce ROM
• Press: narrow clavicules and long arms are bad.
Solutions: avoid behind the neck stuff or/and reduce ROM
• Pull-ups: long arms and narrow clavicules are bad.
Solutions: reduce ROM and bring in the grip
And now I realize I have been tending towards these adjustments naturally over time because I am fucked up with my long limbs and short clavicules
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What kind of measurement data analysis do you want to do?
What @aldebaran posted is true albeit expressed mostly as negatives and lacks a few remarks on unilateral work but is performance oriented. If what you want info on is how you stack aesthetically there’s a forum post on that which I can find for you. I can also refer you to a succinct article if what you want is an expansion on what @aldebaran posted.
I’d never given any thought into joint size before.
And I feel as though I have narrow shoulders and wide hips but I really don’t know per se vs the ‘average’ for my height/weight.
It’d be interesting to see where I got
That’s not really something I’m well read up at all. Your first Googling would give you more information than I have on that subject.
Here’s a T-Nation source:
I’ve always heard biceps, calves, and neck should be the same. The rest is a little more obscure. Somewhere along the way I picked up the idea that your chest should be double your quad (or equal to the sum of both). I have no idea where I got that, though.
I must warn you that you’re fighting an uphill battle with those gigantic quads. It’d be easier to let those shrink than to make everything else grow.
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Aight. Measurements (done by self so by no means exact)
Neck - 16 inch
Shoulders - 50 inch (probably least accurate measure)
Chest - 45 inch
Biceps unflexed - L 13 inch, R 13.5 inch
Flexed - L 14.5 inch, R 15 inch
Forearms - L 12.5 inch, R 12.5 inch
Waist (just above navel) - 30.5 inch
Hips - 32 inch
Glutes (over glutes/around body) 38 inch
Quads - L 24 inch, R 25 inch
Calves - L 14.5 inch, R 14.5 inch
Now to read the article
Legs aren’t as big as they look (I have a huge VMO which makes my whole legs look bigger, but not huge adductors)
Arms are bigger than they look
Neck is bigger than I thought
Waist is still so shmoll
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Leg muscle shape plays a huge part in how big they look. I am blessed with big upper thigh and big arse, but less muscle at the knees. Makes legs look smaller then they are when viewed from the front.
24 inch thighs at the level of leanness you have is n joke mate. Impressive.
According to this my arms are a little small but everything else is bang on. Kinda cool
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‘recovery’ work
30 min reverse backwards sled drag (sledmill)
3rds back extension SS Russian twists
Drags were awesome, big quad/ham/calf/glute pump but no impact. Should do this more often
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Last two days and a pumped chest/shoulder picture
A little fluffier around the abs but I’m eating my ass off to support the work I’m putting in
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@Voxel I wrote something out for ya pal, hope it’s coherent and answers your question a little
I guess my ‘philosphy’ to training comes from my view on life. I was always a super happy and positive person, probably to the point that it was to my detriment, as I didn’t really push myself in school, sport or anything really. I was just content to enjoy the moment. Good for happiness, not so much for finances, career or relationships haha. The big turning point in terms of my mental resilience came when my best friend, essentially my brother we were so close, was diagnosed with a brain tumour. Cancer is a motherfucker. I knew that I could support him with my positivity, and so I did. I truly believed that he was going to beat it, I believed it hard enough for the two of us.
Then, just a month shy of making it a year, he died in his sleep. A second massive tumour deep inside his brain exploded. He died peacefully but I was shattered. It was like a black hole went off inside me and it sucked absolutely everything out of me. I felt lik I had lied to him, all the times I told him that he was going to beat this thing. I wallowed in self pity for months, putting on a brave face, but I was totally fucked up. Ever time I thought about critter I was devastated.
Eventually I saw a psychologist and they helped me identify the guilt that I felt was the issue. I listened to lots of Jocko wilink and David Goggins, and eventually something clicked. I accepted that it was okay to be okay. I was holding my guilt and my sadness because I thought it would make me a bad friend to move on, as if I was forgetting Chris. But what this allowed me to do was to turn my sadness into strength. It allows me to be greatful for the friendship that I had, so many people go through life without that bond, so what right do I have to be sad when I got to experience it?
Suddenly I was able to remember all our awesome times and draw strength from it. Critter even took his mantra “you were given this life because you are strong enough to live it” and started a charity Strong Enough To Live which even now is raising money towards brain cancer research about five years on. I’m so proud of what he achieved. I have that tattooed on my chest with a daffodil, the cancer research flower, in his honour. I’ve learned to apply the same gratitude towards my training and work. There are people who don’t have the option, ability or freedom to exercise so what right do I have to squander this opportunity?
There’s nothing overtly difficult about working out compared to, say, working in a sand mine, battling cancer or fighting in a war. Gratitude and perspective go a long way for me. It helps me to stay disciplined, which many people mistake for me being motivated. It makes it easy to look at a workout and say to myself that it’s not hard, it’ll just take a while.
The other tool I use is my ego. Have you seen the Jet Lee movie Unleashed? It’s how I visualise my ego. While the collar is on, I’m humble, realistic and accepting that I’m no one special, I’m an 80 odd kilo male with average genetics. While it’s on, I don’t mind that I’m not as big, strong, fast or as skilled as anyone else. But the second I decided to let that collar off in my mind, whatever I’m doing, whatever I’m competing in or working towards, belongs to me, that it when I become unkillable. I don’t do this all the time, because that keeps it hungry to be let off the leash. I talk to my ego, it even has a name ‘hammer’ (from an old nickname).
So with those two ‘tools’, I’m able to push myself.
I’m nothing special, and anyone can employ the same techniques.
I like inspirational quotes, I really do. I think there’s lessons in all of them, but it’s important to remember that inspiration is fleeting, and that discipline and internal drive are king
Hope that provides a better insight into me and my mindset?
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Thanks for sharing this story and a little part of yourself. Keep doing what you are doing my friend, you are a good one.
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No problem brother, and thanks as always for your support 
I’ll never understand trolling accounts.
Reading some of the threads on here you’d have to assume some of these accounts are long term trollers…
I mean, at the very least it’s amusing, but then I wonder if maybe they actually aren’t trolls and are just morons…makes you kind of hope they are trolls really
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