z66x's workout log

[JDid23]

CGBP is used primarily for triceps as far as i am concerned. It hits your chest too as tblock has told you, but most people do it for tris.

You've made great progress man! keep up the good work. It's a marathon you're running, not a sprint.

 

[ExtraMile]

sorry tblock, CGBP does not work the innner chest, you cannot isolate the innner or outter part because the fibres go from humerous to sternum, and each fibre contracts as a whole, meaning the chest contracts from the origin to insertion, it all contracts.

z66x dont take this the wrong way but your forearms are just in proportion to your physique, as you get bigger and thicker overall so will your forearms. The member here 'B fold the truth' once said "lift like an animal, eat like a horse and sleep like a baby"....

 

[ExtraMile]

okay every day is different the block order changes (Blocks=classes, spares=times when i dont have a class)

Monday: wake up breakfast, then first block at 8:25 am, first block cant eat during it, can eat during second, lunch, third and fourth block then school ends at 2:40 and i workout for around an hour, then I'm good to go.
Tuesday: I have a spare in the morning so school starts at 9:49, then bio, so i cant eat in that class cause its a science class lol, then lunch, then the rest of the day I can eat whatever
Wednesday: i can eat all morning, lunch, then the block after lunch is bio, then i can eat last block until i workout for another hour or so then rest of the day can eat
Thursday: same as tuesday just switch bio with the last block so I can't eat during last block and thats it
Friday: this day alternates they do the block order from monday and tuesday. then i workout for an hour after and then good to go.
weekends i can eat whenever. I work at mcdonalds on the weekends so i get really cheap mcdonalds and i only eat grilled chicken sandwiches from there, I see how they are cooked its not like theyre cooked in fat and oil like the ground beef and they are on a different stovetop or whatever its called.

oh yeah for dinners my mom makes them usually, and she actually makes lean meat a lot of the time, and brown rice alot lately, or potatoes and veggies. that type of food.

is that too much info?

OK I have to admit I just skimmed through that, but basically if you cant have set meal times then you just need to eat as often as possible, best is eating every 2-3 hours. The food you will want to base your diet around are:
whole eggs
whole milk
steak
chicken breast
turkey
fish
yams
white potatoes
red potatoes
oats
wholemeal bread
brown rice
cheese
natural peanut butter
olive oil
whey protein
cottage cheese
cous cous
fruits
vegetables
water

some good things to eat at school would be PB&J sandwiches, cottage cheese, cold chicken sandwiches. You could also take a plastic box and fill it with brown rice or cous cous, then add 200g boneless skinless chicken breast and I like to add mozzeralla to it too and basically mix it up and take a plastic fork and if your allowed eat it in lesson or if not eat it on your lunch break. Also if you can take a bottle of whole milk and just drink it throughout the day. Aim to drink at least 4 pints or 2 litres of milk each day. Add milkshake powder to it if you want.

I wuold reccomend starting your day with a breakfast like this
4 or 5 whole scrambled eggs
2 large slices wholemeal bread
1 glass of whole milk - should be 1 pint or 500ml
a banana

that willl get your metabolism stoked for the day and end catabolism which builds up in the night.

The supplements I think you should take are:
a protein powder
fish oil capsules
a decent multivitamin

but in all honesty you dont need a protein powder so if your tight on cash then dont bother

 

[z66x]

Yeah I'm not getting as many shifts at work as I used to so the money isn't exactly rolling in anymore, but I will try for this diet. And yeah, my forearms still look muscular when I flex them!! Lol but thanks everyone for your help, I'd probably still be doing quarter squats at like 250lbs if it weren't for you guys .

 

[Tblock1]

sorry tblock, CGBP does not work the innner chest, you cannot isolate the innner or outter part because the fibres go from humerous to sternum, and each fibre contracts as a whole, meaning the chest contracts from the origin to insertion, it all contracts.

z66x dont take this the wrong way but your forearms are just in proportion to your physique, as you get bigger and thicker overall so will your forearms. The member here 'B fold the truth' once said "lift like an animal, eat like a horse and sleep like a baby"....

You can't isolate different heads of the chest muscle, but you can emphasize them. Cgbp emphasizes the sternal head of the pecs.
Barbell Close Grip Bench Press

 

[ExtraMile]

as far as I know the chest doesnt have several "heads" if it did then "cep" would likely be in the name because cep comes from the latin work for head, hence bicep, tricep, quadricep - they all mean two-heads, three-heads, 4-heads as each one of those has that number of heads.

The chest goes from sternum all the way down to your humerous. People say you can isolate upper/middle/lower because you can put more tension on certain fibres, but a fibre contracts as a whole meaning the chest contracts all the way from sternum to humerous.

I have to admit through a couple of times the outter part of my chest has been the sorest when doing flye movements that give a stretch. But soreness isnt really a good indicator of work or growth. If the dude wants a big inner chest then he just needs more chest mass and less bodyfat so the chest is bigger and more cut...

 

[Tblock1]

as far as I know the chest doesnt have several "heads" if it did then "cep" would likely be in the name because cep comes from the latin work for head, hence bicep, tricep, quadricep - they all mean two-heads, three-heads, 4-heads as each one of those has that number of heads.

The chest goes from sternum all the way down to your humerous. People say you can isolate upper/middle/lower because you can put more tension on certain fibres, but a fibre contracts as a whole meaning the chest contracts all the way from sternum to humerous.

I have to admit through a couple of times the outter part of my chest has been the sorest when doing flye movements that give a stretch. But soreness isnt really a good indicator of work or growth. If the dude wants a big inner chest then he just needs more chest mass and less bodyfat so the chest is bigger and more cut...

Agreed there But sometimes it helps if one area is lagging to add a little emphasis there.

 

[z66x]

went to the gym today, sucked cause i couldnt get on anything cause there were people using the power racks for resistance band crap.. and then a pregnant woman taking 15 minutes on the leg curl machine.. god the place was freaking crowded

For breakfast had 4 eggs and 2 slices of toast

for lunch had 2 double quarter pounders, a junior chicken, and a little mini sandwich thing. if yuo dont know mcdonalds foods,, that is a lot of food.

 

[ExtraMile]

For breakfast had 4 eggs and 2 slices of toast

for lunch had 2 double quarter pounders, a junior chicken, and a little mini sandwich thing. if yuo dont know mcdonalds foods,, that is a lot of food.

good shit

 

[z66x]

Sunday April 4:

Flat Barbell Bench Press 3x6-12: 1st set (9 reps at 135lbs) 2nd set (7 reps at 145lbs) 3rd set (6 reps at 145lbs) I didn't even realize I was doing 145lbs, I thought I was at 140 lol.

Military Press 3x6-12: 1st set (8 reps at 65 lbs) 2nd and 3rd set (6 reps at 70lbs)

Dips: Weighted + 10lbs +Body Weight =147.2lbs 3x10-15: 1st and 3rd set (10 reps at 157.2 lbs) 2nd set (8 reps at 157.2lbs)

Close Grip Bench Press 3x12-20: 1st set (16 reps at 55lbs) 2nd set (12 reps at 60lbs) 3rd set (7 reps at 60lbs)

Good day today. Felt good, I benched a lot more weight than I thought I could lol I surprised myself. For breakfast I had 4 eggs, 4 sausages and a glass of milk. And I haven't eaten anything since but I wanna eat big during dinner cause it smells really good haha. Is it okay to eat like that though? Cause generally I would starve myself during the day and eat my daily calorie intake during one meal.. but I should spread it out, which I do now.

How does my workout look like, and my meal (which i know doesn't look good yet.. lol)

EDIT: should I try out that rippetoes 5x5 workout thing? It seems to be giving a lot of people good results, and currently I'm doing a nameless routine.. so I dunno, should I do that instead or stick with this?