PH Transformation Summer Thread 2013 - Chat
Discussion
Summer is coming. Apparently. And so it heralds the new Transformation Challenge!
This thread is for chatting and updates. The other thread "Pictures/Stats" is for... I'll leave you to guess.
Everyone is welcome whether you're a seasoned bodybuilder or someone who hasn't run since they were bullied at school so whether your goal is to lose weight, build muscle or appear on the cover of Men's Health, sign up below and post your goal.
Thanks to the mods for making these threads sticky.
This thread is for chatting and updates. The other thread "Pictures/Stats" is for... I'll leave you to guess.
Everyone is welcome whether you're a seasoned bodybuilder or someone who hasn't run since they were bullied at school so whether your goal is to lose weight, build muscle or appear on the cover of Men's Health, sign up below and post your goal.
Thanks to the mods for making these threads sticky.
Edited by Hoofy on Saturday 13th April 01:00
I think I'm going to have to use something like nailing a particular exercise. Physique-wise, I'm not really going to cut this summer. Am calorie cycling on a daily basis depending on training so I should expect growth without increases in fat but the muscle growth will be slow. I guess my 6 month goal will be to look noticeably more muscular and be stronger without being fatter!
As for gymnastics goals:
1) hold a planche for a second
2) fast muscle ups (slow maybe tricky due to old wrist injury)
3) one hand chin up
I doubt I'll manage them in 6 months as they're really tough for me (muscle up is tough because I don't really have anywhere to train for it without injury - primarily because my pull up bar is over a door frame
).
Over the summer, I'll be hitting the bars in the park much more often so it's possible that I can nail (1) and (2). Or get injured. (3) is definitely trainable at home, though.
As for gymnastics goals:
1) hold a planche for a second
2) fast muscle ups (slow maybe tricky due to old wrist injury)
3) one hand chin up
I doubt I'll manage them in 6 months as they're really tough for me (muscle up is tough because I don't really have anywhere to train for it without injury - primarily because my pull up bar is over a door frame
).Over the summer, I'll be hitting the bars in the park much more often so it's possible that I can nail (1) and (2). Or get injured. (3) is definitely trainable at home, though.
Hoofy said:
I think I'm going to have to use something like nailing a particular exercise. Physique-wise, I'm not really going to cut this summer. Am calorie cycling on a daily basis depending on training so I should expect growth without increases in fat but the muscle growth will be slow. I guess my 6 month goal will be to look noticeably more muscular and be stronger without being fatter!
As for gymnastics goals:
1) hold a planche for a second
2) fast muscle ups (slow maybe tricky due to old wrist injury)
3) one hand chin up
I doubt I'll manage them in 6 months as they're really tough for me (muscle up is tough because I don't really have anywhere to train for it without injury - primarily because my pull up bar is over a door frame ).
Over the summer, I'll be hitting the bars in the park much more often so it's possible that I can nail (1) and (2). Or get injured. (3) is definitely trainable at home, though.
Have you tried a clean bulk? I think it takes longer to get lean but you can gain strength at same time (I think, can't remember ins and outs of it and I'm on phone cba googling it As for gymnastics goals:
1) hold a planche for a second
2) fast muscle ups (slow maybe tricky due to old wrist injury)
3) one hand chin up
I doubt I'll manage them in 6 months as they're really tough for me (muscle up is tough because I don't really have anywhere to train for it without injury - primarily because my pull up bar is over a door frame
).Over the summer, I'll be hitting the bars in the park much more often so it's possible that I can nail (1) and (2). Or get injured. (3) is definitely trainable at home, though.
)smiffy180 said:
Have you tried a clean bulk? I think it takes longer to get lean but you can gain strength at same time (I think, can't remember ins and outs of it and I'm on phone cba googling it )
It's kinda what I'm doing. I am eating fairly clean. I eat more on lifting days and less on non-lifting days keeping protein levels up.)
MacGee said:
a good total for targeting as used by crossfit is add totals of one rep max for back squat, overhead press ( only arms and no body movement!) and deadlift. Its named crossfit total...mine is 355 kgs. Weakest by proportion is the overhead with 55kgs.
That's the best combo of exercises.You may like this.
http://www.youtube.com/watch?v=WbjJjsbohO8
Seems there's a few of us in the stats thread doing the Stronglifts programme. Be good to see how we progress.
My limitation is that I'm away all week, and the gym at the hotel has no power cage, so I'm limited to only 2 sessions a week. (although that's an excuse according to Mehdi's emails - I should probably track down a Swiss powerlifter gym and spend 40 quid a session after a 12 working day..)
That barbell complex looks good though. Like the idea of a relatively low weight (I'm only scrawny!) like 30kg and doing that mid week to keep my muscles working and gaining some flexibility. I'll give it a try next week.
Pay day next week - olympic barbell set, power cage and bench being ordered at the weekend. Along with a massive skip so I can clear out the garage!
Reached the point where I'm craving a weights sessions - really looking forward to tonight.
Any thoughts about a hex bar for deadlift? It would seem to allow better form due to hand placement at the sides, and as I'm not planning olympic lifting or powerlifting competitions...
My limitation is that I'm away all week, and the gym at the hotel has no power cage, so I'm limited to only 2 sessions a week. (although that's an excuse according to Mehdi's emails - I should probably track down a Swiss powerlifter gym and spend 40 quid a session after a 12 working day..)
That barbell complex looks good though. Like the idea of a relatively low weight (I'm only scrawny!) like 30kg and doing that mid week to keep my muscles working and gaining some flexibility. I'll give it a try next week.
Pay day next week - olympic barbell set, power cage and bench being ordered at the weekend. Along with a massive skip so I can clear out the garage!
Reached the point where I'm craving a weights sessions - really looking forward to tonight.
Any thoughts about a hex bar for deadlift? It would seem to allow better form due to hand placement at the sides, and as I'm not planning olympic lifting or powerlifting competitions...
Yep, doing Stronglifts too.
9th week of the 12 week 'beginner' programme and loving it. I did it this time last year, but ended up getting side-tracked by adding loads of isolation stuff in, which ultimately ruined the whole thing. Sticking to the prgramme religiously this time round, although I have added chin ups and pull ups on the OHP work-out days but, as they're compound exercises too I can justify it. Already seen good gains in the mirror.
9th week of the 12 week 'beginner' programme and loving it. I did it this time last year, but ended up getting side-tracked by adding loads of isolation stuff in, which ultimately ruined the whole thing. Sticking to the prgramme religiously this time round, although I have added chin ups and pull ups on the OHP work-out days but, as they're compound exercises too I can justify it. Already seen good gains in the mirror.
Sway said:
Pay day next week - olympic barbell set, power cage and bench being ordered at the weekend. Along with a massive skip so I can clear out the garage!
Power cage, 145kg Olympic barbell set and a bench and I was away. Home gym was key for me for convenience and consistency. For me cutting down the travel/changing/faff time is the difference between deciding to skip a session or not.Ended up going for the Bodymax CF475 cage after reading good things about it. Have been very pleased with it. Feels extremely robust and doesn't wobble around when un/racking or when doing chinups etc.
Weights/bench/olympic barbell were fairly generic and down to personal preference more than anything else, but I would double check what the bar is rated to weight-wise. There were a few 1xxkg and 2xxkg options but I opted for a 320kg max rated one as I can't envisage ever being able to lift something in the 3xx kg range!
Weights/bench/olympic barbell were fairly generic and down to personal preference more than anything else, but I would double check what the bar is rated to weight-wise. There were a few 1xxkg and 2xxkg options but I opted for a 320kg max rated one as I can't envisage ever being able to lift something in the 3xx kg range!
Edited by Ginger goblin on Friday 12th April 13:41
My goals this year are
- Iron cross on still rings for 10 seconds
- Planche on still rings for 10 seconds
- Slow muscle up on rings - enough of them to be able to mount the rings properly every time without jumping
- squat 2x bodyweight
I might go for a 3x bw deadlift (at 2.75x now) but probably not, i did far too much deadlifting last year
Whatever the aesthetic transformation is, it's going to involve staying at below 8% body fat and not putting on too much lean mass, or the bodyweight goals will get a lot harder. I am currently around 75kg, 5' 11", 7.5% body fat. I will probably look much the same but be a good bit stronger, especially in the shoulders (planche/iron cross). I will allow myself to go back up to 77/78kg if i have to..
- Iron cross on still rings for 10 seconds
- Planche on still rings for 10 seconds
- Slow muscle up on rings - enough of them to be able to mount the rings properly every time without jumping
- squat 2x bodyweight
I might go for a 3x bw deadlift (at 2.75x now) but probably not, i did far too much deadlifting last year
Whatever the aesthetic transformation is, it's going to involve staying at below 8% body fat and not putting on too much lean mass, or the bodyweight goals will get a lot harder. I am currently around 75kg, 5' 11", 7.5% body fat. I will probably look much the same but be a good bit stronger, especially in the shoulders (planche/iron cross). I will allow myself to go back up to 77/78kg if i have to..
After going to ciruits once a week for the last couple of months, and doing sessions of 30 mins or so 3 or 4 times a week for the last 3 months or so, I've finally joined up to my local gym.
I'm 30, 5'10, and at the start of the year, I was weighing in around 14st2lb. Weighed in this morning, and I'm 12'12, just by doing a bit of light exercise a few times a week, and cutting down on the junk and potion sizes that I've been eating.
My aim now is to get to around 11'7 - 12 stone, and be comfortable, and hopefully by the end of June. I'd like to bulk up a bit too, as I've got pretty skinny arms, but the main goal is to lose some more weight.
I'm 30, 5'10, and at the start of the year, I was weighing in around 14st2lb. Weighed in this morning, and I'm 12'12, just by doing a bit of light exercise a few times a week, and cutting down on the junk and potion sizes that I've been eating.
My aim now is to get to around 11'7 - 12 stone, and be comfortable, and hopefully by the end of June. I'd like to bulk up a bit too, as I've got pretty skinny arms, but the main goal is to lose some more weight.
Edited by andyjo1982 on Friday 12th April 14:48
Sway said:
That barbell complex looks good though. Like the idea of a relatively low weight (I'm only scrawny!) like 30kg and doing that mid week to keep my muscles working and gaining some flexibility. I'll give it a try next week.
The weight is limited by whatever you can pushpress, so it's always hard. Plus once you get going, those later rounds...well you'll work hard.
Juanco20 said:
First in with a photo 
Really want to fill out whilst maintaining a fairly low body fat. Easier said than done though
At that level of BF do you need to tense? (I don't know if you are.)Really want to fill out whilst maintaining a fairly low body fat. Easier said than done though
I've seen people at climbing centres who look relaxed and it's obvious they have good definition.
I notice that if I don't slouch, I don't need to tense and can see the outline of my abs in the mirror.
Hoofy said:
At that level of BF do you need to tense? (I don't know if you are.)
I've seen people at climbing centres who look relaxed and it's obvious they have good definition.
I notice that if I don't slouch, I don't need to tense and can see the outline of my abs in the mirror.
Wasn't trying to tense, i was trying to hold good posture though. Been working on strengthening glutes and lower abs recently and have noticed a pretty quick change in my posture. I've seen people at climbing centres who look relaxed and it's obvious they have good definition.
I notice that if I don't slouch, I don't need to tense and can see the outline of my abs in the mirror.
Juanco20 said:
Wasn't trying to tense, i was trying to hold good posture though. Been working on strengthening glutes and lower abs recently and have noticed a pretty quick change in my posture.
Ah, that's something I was thinking about the other day. If you tense, it's not natural, but then to completely relax and let the abdominal area sag out is bad for your back, so it's about "engaging" the core to maintain good posture... but that's quite tiring. Gassing Station | Health Matters | Top of Page | What's New | My Stuff