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delljit

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Posts posted by delljit

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    45 degree legpress is what got my hammys here in the first place.. haha.. that and hack squat machine.. but no machines anymore

    by freeweight only... i mean... freeweight only... dont have a gym full of equipment... just my power rack and barbell etc at home.. no leg press as far as the eye can see.

    i use a manta ray for back squats.. it works great as im only a skinny lad.. but it wont work on the front (well duh!) and i dont like to use a towel or something as i dont want it to slip on the barbell as im nearing the end of the set.

    i might try some sumo squats with the bar and see how that goes..

    has anyone done deep lunges on a step or something?? worked the quads better?? i still want a compound move, but i just want more focus on the quad area..

    If youre limited to free weights only then squat + lunges will do great work on your quads. If you can find a step or some sort of sturdy box, then step ups will also help if youre not happy with lunges.

    Id ditch the manta ray, after a couple weeks you dont feel any discomfort when doing bb back squats

    The thing that im unsure about is you said youre a skinny lad yet you're tryin to isolate areas of the quads, something a well estabilished and decently built lifter would be doing. Id just stick to bb squats til youre atleast at 1.5x bodyweight for 5 reps (supplemented by lunges/legpress) then worry about areas that are not developing.

    ps squats are awesome

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    ok.

    in short

    with your goals being to get bigger..

    1.) 2400 calories is not enough

    2.) your PCF breakdown is all wrong. you have WAY too many carbs, nowhere near enough fats and protein should be about 100g more per day at least.

    who created that diet structure for you?

    err..i agree the total caloric intake is lower than it should be but 40/40/20 pcf is fine as macronutrient breakdown, its nothing new

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    Hey guys,

    im looking to put on some more size so ive worked out my new diet and split routines etc

    Just wondering on how "heavy" to go for each set?

    I was planning on the whole 1rep max method eg 1rep max 100kg bench will equate to me doing:

    1 warmup set of 10 reps @50kg

    1 semi work set of 8 reps @60kg

    1 work set of 8 reps @70kg

    1 work set of 8 reps @80kg

    Providing i can do these with perfect form etc is this effective or should i be warming up/working heavier?

    You want to go as heavy as you can while maintaining good form until your final rep of the last set for the desired rep range. A good balance between size and strength gains will lie between 5-10 reps so for size id be sticking between 6-8 reps per set but once again everyone reacts differently.

    If my working set for flat bench was 80 id be doing

    wu

    40x10

    50x5

    60x5

    70x3

    75x1

    working

    80x6-8 x3

    adding 2.5kg to the working set each week and adjusting the wu's appropriately as your working sets get heavier

    Diablo 3

    in PC & Games Discussion

    Posted · Edited by delljit

    D3 will be insane, pity blizzard keeps delaying it, and i swear starcraft 2 has been delayed for like 3 years now LOL

    sc2 is in beta and will be out on july 27th but i agree, blizzard are the kings of game delays

    i cant wait for d3.. ive played d2 so much ive bought the battlechest like 3 times and countless cdkeys haha

    shattered i lost all my recent ladder characters a couple months ago when they did a ban wave, among other characters i had a fully decked out pvp light sorc with 40+ lifers they were so expensive :ermm:

    still got a few thousand fg saved for when d3 comes out (forum currency on the largest d2 trading forum) lol

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