Thread: Plexus

Then - Dec 2006: 54kg
Now - Jan 2010: 75kg

Training History:

I screwed around for the first few years & for the last year have tried to get serious. I haven't done so good.

I have had 3 or 4 large gaps in my training history where I didn't touch weights for 3 - 6 months. Had two operations on my hand and one broken leg.

After 6 months off I did a 10 week cycle of Test E. I gained 7-8kg and reached 77kg and then lost it all after 4 months off gym. I started my 2nd cycle at 69kg to get the weight back and hit 75kg no water weight. I only lost 1kg and have sat on 74kg for 3 months. It's worth noting at this point, my highest weight natural was 74kg. The aim of both cycles was to get the weight back on quickly.

I weighed in today, 19th Jan at 75kg. I plan to do another two short cycles of six weeks on, eight weeks off very shortly; and since I am at my heaviest i've ever been I am looking forward to seeing the results of the next two cycles. Chances are they will be my last. Reason being - I'll be happy to gain another 5kg of muscle; and from then on will be happy enough to just build it slowly naturally. That and the sides are not nice - Eg. Back/Shoulder/Stomach/Chest Hair

Interesting situation today. I usually deadlift 40kg and i've always felt that was "safe" for me. I have a history of back problems due to mild scoliosis, one shoulder being lower than the other, and sitting on a computer chair for 10-12hrs a day.

Today I decided to increase the weight. I jumped up to 60kg and was very comfortable smashing out three sets of six reps. At the end I put on 2 plates per side (80kg) and did one rep before my fingers gave way. (100kg including bar)

I'm definitely going to start on 60kg next week. My back feels sore but at no point did i feel strained. I'm fairly stoked about this and looking forward to next week.

nice going how is the core work going?

Great. Gaining flexibility albeit slowly. I can do a bridge from standing now and upside down leg raises from a head stand. I can push up from a hand stand into a handstand on odd ocasions... I'm training abs once a week and will pop it up to twice shortly.

My abs are showing more than they used to among the 17% bf (dexa). If I keep working on core/abs and then cut down i think i'll have a pretty nice six pack.

its all about the equilibrium inside us. And re-setting it to a slightly higher weight over time.

Go up too fast and you'll turn into a fatty. Go up nice and your a small boned, muscly mofo

ps. my body from 7yrs ago @ 62kg, 2 yrs ago @ 75, currently 79 down from 2 weeks ago 83. And i look heaps better tbh, heavier isn't always better

how bout some pics mate

Good job plexus. Some good thought processes at work there.

Cheers

I think CT is 100% spot on, it's a slow and steady game. Btw good work on the progress.

Originally Posted by adz82

I think CT is 100% spot on, it's a slow and steady game. Btw good work on the progress.

im all about taking short cuts lol jks

Before/After.

Keep up the good work mate! Well done!

Looks good mate.

looking good plex. Is the foto with the shirt on around the same time as the fotos above it? Nice transformation i must say.

It was about 1 month prior. I look different in photo's depending on lighting, when I last trained etc.

I would say I am slightly bigger now; those photos are 2 and 3 months old respectively.

Nice progress there, def come a long way from your begining.

Certainly looking good now....yum yum

Hey thanks for the positive comments guys. I'm looking a little bigger than this now, delts are coming along, chest maybe a bit bigger. Arms bigger...

The sad part is, we don't walk around posing so it's not as if people really see this. They just see a tshirt, your shape, and arms. Even with a shirt off you're not walking around tensed all the time.

Another 5kgs i'll be happy.

This week:

Monday Chest - 60kg bench x 3 x 6 reps.
Tuesday Back - 60kg deds x 3 x 6 reps. 1 x 80kg ded (I think i could do 4 x 80 but my fingers slip)
Wednesday Legs - 60kg squat x 3 x 6 reps.
Thursday Delts - Lots of exercises. Main one was military presses.
Friday Arms - 17.5kg supinated bicep curls strict form 3 sets x 8 reps.

My exercises start with a warm up set, then my heavy sets, followed by 3-4 more lighter sets. Eg today:

1 x 15 x 15kg » Bicep Curls
3 x 8 x 17.5kg » Supinating Bicep Curls
2 x 10 x 15kg » Supinating Bicep curls
2 x 10 x 12.5kg » Supinating Bicep Curls

3 x 6-8 x 20kg » Wide Grip Barbell Curls
1 x 10 x 15kg » Wide Grip BB Curls
1 x 10 x 15kg » Swinging Wide Grip BB Curls (poor form)
1 x 10 x 10kg » Narrow Grip BB curls

1 x 20 x 40kg » Tricep V Bar Pull Down.
1 x 10 x 75kg » Tricep Straight Bar Pull down.
3 x 10 x 75kg » Tricep V Bar Pull Down.
1 x 10 x 70kg » Tricep V Bar Pull Down.
1 x 10 x 65kg » Tricep V Bar Pull Down.
1 x 10 x 60kg » Tricep V Bar Pull Down.

I then did various other tricep exercises with the V bar like elbows right out and pushing down rather than pulling. Then bending over and really jerking it down to finish me off; then standing overhead tricep extensions etc etc.

You might wonder why i didn't do any other tricep exercises. I've been using only the weight stacks and v bar, straight bar, ropes... i'm getting superior workouts from this so i'm sticking with this method for a while.

I used to do less sets but i've begun trying to really work all muscle fibre groups. I find the combination of high weight, and then the lower weight is really beneficial. I've seen a difference in the last few weeks of using this method. More sets, more reps, different high weight, low weight. It's all good.

It might look a bit all over the place; and it is; im going with gut now; i'm not sticking to a strict regime. I'm hitting the muscle until i can feel that for sure; i did my heavy sets right, and then smashing them with lower weight lots of sets.

I always believe that each individual knows his body best so if it's working for you keep it up. You've certainly got the right idea about working every muscle fibre group.

Cheers. I'm definitely feeling all the better for it.