GHOSTrun

5/12/12 BP Bar x 20 40kg x 10 60kg x 10 80kg x 8 100kg x 1 80kg x 7 80kg x 6 80kg x 6 60kg x 12 60kg x 10 (CG) 60kg x 11 (CG) Single arm KB rows 32kg x 10 Unbearable pain in left elbow and both shoulders. Crap session. Bench was absolute shit and all over the shop. Wah wah wah f**k.

2/12/11 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 120kg x 5 150kg x 3 150kg x 2 150kg x 1 150kg x 1 150kg x 1 150kg x 1 140kg x 3 140kg x 3 140kg x 3 130kg x 5 120kg x 6 Box SQ (40cm box) 120kg x 20

My arms are tiny, lucky to just make 13" when pumped = stuff all muscle so I think that explains the weak pressing. I've been trying for ages to get them to grow, they just don't. Anyhoo I still train them hard. My 1RM at my last powerlifting comp was 100kg, so tonight I've done 3 singles of that and will work on increasing the total number of reps for the session at that weight over the coming weeks. The reason for so much volume is to build strength-endurance. I think part of the reason they won't grow is because they're not fit enough to stimulate enough growth during a normal type session, that is not lifting heavy enough for enough reps. Anyway we'll see how I progress over the next 6-8 weeks. Track back and check the progress for my squats, the above method is doing wonders for it.

30/11/11 BP Bar x 10 40kg x 10 60kg x 5 80kg x 3 100kg x 1 100kg x 1 100kg x 1 80kg x 8 80kg x 6 80kg x 7 80kg x 6 80kg x 6 80kg x 5 70kg x 9 70kg x 8 60kg x 12 Front Plate Raises 25kg x 16 25kg x 12 KB Curls 14kg x 25 14kg x 20

70 second rep or 70second set(if so, how many reps?)

My votes on successful gym marketting

Urban Muscle Platnium Blend, but currently trying a generic brand off the net that's literally almost a third of the price and only has a few grams less protein per 100g than the Platnium Blend one. Fish oil, whatever's cheapest, normally pay around $13/400 capsules from discount chemist Balance Sports Multi Vitamin Glucosamine powder

Great work Nightfall! Wonder if this is where my mate's R33, S14 and 180's ended up

It's actually just a front relaxed shot, no flexing no pose, generally does make you look shit unless you're actually carrying some mass. Anyway here's a more recent pic...

Narh I wasn't, but there isn't a day where someone doesn't say that, lol, fair used to it by now

Cool, just clarifying.

28/11/11 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 120kg x 16 140kg x 5 150kg x 2 150kg x 1 150kg x 1 + power spew 150kg x 1 150kg x 1 O/H SQ 70kg x 1 80kg x 1

Trozzle I have never said any unkind words about you, and I have never claimed my body looks like anything special or compared myself to anyone else. Again a lot of people seem to be reading what they want to read and not what is actually being written.

hahaha yeah, abs aren't quite as visible as they used to be

Good squatting, how's your flexibility with these (what's the depth like)?

underneath my delts

I've pretty much been around since day 1 of PTC, lived in Vic for a while, fly down 3 times a year for the comps etc. If it wasn't for Markos and the original fitness, diet & bodybuilding forum on ns.com I'd still be doing 20 sets of bicep curls and weighing 50kg

25/11/11 BP Bar x 10 40kg x 10 60kg x 5 80kg x 8 80kg x 8 80kg x 7 80kg x 6 80kg x 6 90kg x 2 92.5kg x 1 95kg x 1 80kg x 5 60kg x 16

And if jack decides to cut down one day? Gets down to single digit bodyfat? That'll leave him anywhere from 110-120kg at less than 10% bodyfat, pretty farken huge. You guys need to realise how you look is largely defined by what you eat. Dave Tate - Elite powerlifter, carrying some fat... Decided to lean down for shits and giggles, look at all the muscle revealed underneath the fat: (his pecs look funny because they've been torn a number of times, it's what can happen when you bench 700lbs+) Another example, Lee priest fat (off season), and in season (cut) comparison

No but I can tell from the training logs. Muscle lifts weight, not much weight being lifted on here, sorry.

This is Jack, 20yo and less than 18 months TOTAL training time. 170kg bench press 245kg squat 250kg deadlift When he started training he wieghed 110kg, he now weighs 150kg. body BUILDING. His progress and training is documented in his training log - http://prorawpowerlifting.proboards.com/index.cgi?board=training&action=display&thread=20 He's built more muscle in the space of 18months than this whole forum put together, wasn't from doing cable flys.... I just find it really interesting that so many people on here have no interest in getting stronger along the road to improving their physique, it's like saying you're going to clean up the oil mess from leaking gaskets in your car but not going to change them while you're at it. Most of you think I only lift to get strong, couldn't be further from the truth. I want to get bigger and have an awesome physique. To do this it requires lots of eating, sleeping, and time spent lifting weights. What do you think stimulates more growth, 20kg dumbbell curls or squatting 300 pounds for reps?

Sounds pretty full on, do they know what caused it? Has your coordination returned?

72kg when he started, 75kg currently

Dezz, what drugs are you smoking? I never made any comparrison about my physique to his. I never said he did not have a great physique. I said his diet must be very clean to get that lean, never made mention of size until you brought it up. Read what I am actually writing not what you think I am writing.

It's in response to Dezz's post about genetics. 70kg is not massive, never said it was. 16" arms, chest and back like that at his height, weight and leaness ala lean body mass IS massive, plus proportions = good genetics (not to discount A LOT of hardwork and discipline). Summary, you don't see too many 'kwans' walking around...