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My New Year's resolution. What's yours?

Discussion in 'General Chat' started by qwikad.com, Jan 1, 2017.

  1. dcristo

    dcristo Illustrious Member

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    #21
    Tank. Can't believe you already look like that. You have big forearms have you been focusing on that?
    SEMrush
     
    dcristo, Feb 7, 2017 IP
    SEMrush
  2. qwikad.com

    qwikad.com Prominent Member Affiliate Manager

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    #22
    I've been focusing on all of it. Although I do follow this tip "Any day is a biceps day" and as a result the whole arm is affected. Your biceps are probably the only muscles in your body you can train every day and they will keep growing.

    Did you start anything (I remember you said you'd like to gain some mass)?

     
    qwikad.com, Feb 7, 2017 IP
  3. beast_8

    beast_8 Greenhorn

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    #23
    Keep it up.
     
    beast_8, Feb 8, 2017 IP
  4. jrbiz

    jrbiz Illustrious Member

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    #24
    I am happy to report that I have kept my word on my resolution and have eaten more chocolate than usual the past few weeks. It will be tough continuing this regimen but I am committed and will do my best.
     
    jrbiz, Feb 8, 2017 IP
  5. qwikad.com

    qwikad.com Prominent Member Affiliate Manager

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    #25
    Still going strong. I am usually skeptical of my own progress, yesterday my wife took a pic of me and our daughter on the beach and I was pleased to see that my shoulders and back are gaining mass. Again, keep in mind that I am almost 50 y.o. so any progress takes 2x-3x more effort compared to twenty something year olds.

    1.jpg
     
    qwikad.com, Aug 20, 2017 IP
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  6. jrbiz

    jrbiz Illustrious Member

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    #26
    Wow, eight months into a New Year's resolution! Impressive.
     
    jrbiz, Aug 20, 2017 IP
  7. dcristo

    dcristo Illustrious Member

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    #27
    @qwikad.com Just ordered a home gym it will come next week :) I plan on doing bench press + squats. Lifting heavy with fewer reps to build mass. Besides eating more protein got any tips? :) Btw congrats on your progress. Most people don't stick to their NYE resolutions :)
     
    dcristo, Sep 15, 2017 IP
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  8. qwikad.com

    qwikad.com Prominent Member Affiliate Manager

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    #28
    Make sure you take vitamin D3 (5000 IU), it helps to gain mass.

    Don't start too heavy right away. You don't want to injure your joints (especially elbows). Gradually increase your weight load over the course of two months.
     
    qwikad.com, Sep 15, 2017 IP
  9. dcristo

    dcristo Illustrious Member

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    #29
    Thanks for the vitamin D tip.

    How many days/week are you lifting? Do you do a flat/incline bench press?
     
    dcristo, Sep 15, 2017 IP
  10. qwikad.com

    qwikad.com Prominent Member Affiliate Manager

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    #30
    Every other day. One group of muscle one day, rest a day, then the other group of muscles. 48 hours is plenty for me between training the same group. You should "listen" to your body, it will tell you if you need more rest. If lifting becomes like a chore, you probably need more rest. Especially if you plan to do heavy lifting, your muscles may require more rest. Although some days it WILL feel like a chore, you just need to know the difference between being still tired, or just needing more motivation (watching Jay Cutler or Phil Heath videos sometimes give me the motivation I need).

    I do bench press flat and inclined. Inclined is great for the upper chest. I also do dumbbell flyes on an inclined bench.
     
    qwikad.com, Sep 15, 2017 IP
  11. dcristo

    dcristo Illustrious Member

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    #31
    Thanks I am going to follow the StrongLifts 5x5 program I just downloaded the app to my phone, it seems ideal for beginners. Three exercises, three days per week for 45 minutes each session. So basically the exact schedule you recommended, I will workout every second day. I might take the weekend off that's when I play tennis and like to relax but I am so motivated to start lifting :)
     
    dcristo, Sep 15, 2017 IP
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  12. jrbiz

    jrbiz Illustrious Member

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    #32
    I thought it might be appropriate to report on my progress to date on the above resolution that I posted at the start of this thread. I am pleased to report that I have been 100% successful and with 3.5 months to go, I have renewed confidence that I will, in fact, achieve or exceed my goal this year.
     
    jrbiz, Sep 15, 2017 IP
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  13. Omnitec1018

    Omnitec1018 Member

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    #33
    cool!!
     
    Omnitec1018, Oct 5, 2017 IP
  14. qwikad.com

    qwikad.com Prominent Member Affiliate Manager

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    #34
    @dcristo Did you already get your set? Are you pumping that iron already?

    I just wanted to encourage you to keep going. Don't overdo it of course, but if you don't quit and reach your 10th month (as I have) you will be pleased to see the new you.

    I had a huge progress between the 1st and 3d months. Then for about 3 months I felt like I was wasting my time. No energy, no real muscle growth. Then it all came back. Now I get a real kick out of each training.
     
    qwikad.com, Oct 19, 2017 IP
  15. dcristo

    dcristo Illustrious Member

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    #35
    Hey mate yeah I've been lifting the past few weeks. I'm focusing on progressive overload. I will do warm up sets and the last 2-3 sets lift heaver and each few sessions/week I am adding more weight. At the moment I am just trying to get my form on point.

    So far I have been doing:

    Incline Bench Press
    Dumbbell Curls (One Arm/Alternating)
    Barbell Curls
    Overhead Press
    Leg Extensions

    I have been mostly focusing on upper body exercises because that is my weakness. I used to cycle quite a bit and I know I can improve my legs much faster than my upper body.

    Squatting has been a problem for me. It just doesn't feel like a natural movement to me so I struggle with it. Instead of squatting I think I will incorporate walking lunges.

    Thanks for the motivation and advice!
     
    dcristo, Oct 19, 2017 IP
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  16. qwikad.com

    qwikad.com Prominent Member Affiliate Manager

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    #36
    You're not alone. Squatting sucks. I am always out of breath and feel like I don't want to do anything else after 3 sets. Seems to me it's pretty hard on the heart.
     
    qwikad.com, Oct 20, 2017 IP
  17. dcristo

    dcristo Illustrious Member

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    #37
    Yeah it's extremely taxing and I really struggle with form.
     
    dcristo, Oct 20, 2017 IP
  18. dcristo

    dcristo Illustrious Member

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    #38
    @qwikad.com Hey mate I am really happy with the progress. My bench started at 66 lbs I am now lifting 93 lbs - 100 lbs is in my sights :) I have been focusing on the surrounding muscle groups to improve my bench and I have been doing pushups and situps :) I am sick of looking like a scrawny nerd time to activate beast mode. Thanks again man for the motivation. I am not taking supplements just trying to eat more real food and listening to my body. I have been drinking coffee as a preworkout.
     
    dcristo, Nov 14, 2017 at 5:05 AM IP
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  19. qwikad.com

    qwikad.com Prominent Member Affiliate Manager

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    #39
    Sounds awesome!

    If you ever decide to take supplements, definitely include this one (Pre-workout N.O. FURY):

    http://www.sixstarpro.com/products/six-star-no-fury-pill/

    [​IMG]
     
    qwikad.com, Nov 14, 2017 at 5:16 AM IP
  20. dcristo

    dcristo Illustrious Member

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    #40
    dcristo, Nov 14, 2017 at 5:29 AM IP