Progress

Christopheel · Post by **Christopheel** » Thu Oct 18, 2007 9:43 am

I've started training almost 8 monts ago, been almost 8 years on boxing too. I know i've been improving myself tough I didn't ever take stats until today !

So now i'm :

17 Years Old
5"8
167 Lbs.
8.8 %

Goal is to reach 180-200 lbs AND staying around 8 %

I was ~160 lbs before the summer ... tough i wasen't working pretty much back and legs, since i've include them + an revamped almost perfect diet, i've gain a really nice amount of weight ... So from there I'll see on much lbs/mount I'm able to add and sunstain ! I'll keep stats update from now on. Good luck on everyone goal and hum, have a nice day

Christopheel · Post by **Christopheel** » Sat Nov 24, 2007 4:07 pm

A little bit more than one month after :

171 lbs

7.8%

Fast result in opinion !

No plateau at the moment so I stick with workout ! (Witch is the hammer strengh workout + boxe training)

swanso5 · Post by **swanso5** » Sat Nov 24, 2007 11:28 pm

muscle gain / fat loss - you can't ask for more than that mate

great work

Christopheel · Post by **Christopheel** » Sun Nov 25, 2007 1:05 pm

Yes so for those who belive that fat lost is impossible with muscle gain ... YOU ARE WRONG lol

Thanks to you the fitness community for all your advices and knowledge !

I'll keep "profil" update once a month

swanso5 · Post by **swanso5** » Sun Nov 25, 2007 8:25 pm

it can be done but not for long...you'll plateua in one or both soon

Christopheel · Post by **Christopheel** » Sat Dec 08, 2007 8:02 am

You know what, if I plateau it's gonna be in fat lost, but since I can see abs, physique isn't bad and I don't really care about look since I'm doing this for boxe competitions. Fat lost is really second in plan

Christopheel · Post by **Christopheel** » Thu Jan 03, 2008 7:56 pm

Update !

175lbs

7.8%

Again, nice results

On the mirror ? I've seen major "upgrade" on shoulder and back region ...

Using full body workouts !

Quick question here, when should I tihnk about changing workout routine ? When I hit major plateau ? Or for better result I should switch every 2-3 months or sometin' ?

Oh yea too, I've been send free supps sample, here's review :

Purple-k, creatine, Used it during a month, Nothing lol

Smash, pre-workout "pump-increaser" Used triple dose once, felt like taking a cup of cofee LOL

Nano-Vapor, same thing as Smash

Gakic, preworkout pills, supposed to work against fatigue toxins ... Didn't notice anything ...

X-Pand, pre-post workout, contain blood flow stimulant, glutamine, creatine etyler i think and other things ... Felt some minor changes in workout performances and a better sleep and digest during the rest of the day.

Overall, I didn't buy anything ...

swanso5 · Post by **swanso5** » Fri Jan 04, 2008 12:21 am

as long as wt is still increasing for your exercises there no real reason to change but to save you getting bored than you can change but just use a variation of the same exercise 9bb becnh to db bench, chin up to pull up etc)

Boss Man · Post by **Boss Man** » Fri Jan 04, 2008 7:48 pm

Better sleep, that's Glutamine for you.

Pills errch, false economy. Think about it, you force powder into pill shapes, you'll never get as much powder in a tub like that. Most of what you pay for then is powder, and some Gelatine.

Gelatine, to understanding has no real benefit, and owing to it having a Protein in it, means some people like Celiacs can't tolerate it.

Pills probably cost as much or potentially more, than freeform powder, but for that Gelatine content you don't need it means you lose out.

P.S. you should have checked site, and read "Supplements and Bodybuilding Yeah Right" thread. I ripped on expensive designer supps good style, and it looks judging by the names of the ones you used, it looks like you took one or two.

Christopheel · Post by **Christopheel** » Sun Jan 20, 2008 6:56 pm

Update !

177 lbs.

6.8% Body Fat

Again, awsome result and fast !

Things I've changed ? Now using glutamine before bed and post-pre workout ... Really nice effects on sleep and digest !

Increase carbs espescially on workout days, Look at the progress, I tihnk that was okay to do it !

Add interval training again in routine ! Lost some fat as stated before

Tough I think, since i wasen't puting fat on me before, that I will put out cardio and use day off, really off ! Better recovery and better muscle growth I guess.

Plateau ? Shoulder these damn bitches are hard to strenght ...

For the rest, Everythings goes really well !

swanso5 · Post by **swanso5** » Sun Jan 20, 2008 8:02 pm

shoulders get plenty of work through chest, tricep and back exercises as well as actual shoulder exercises so they are generally over trained..if you're really wanting to increase your shoulder pressing strength then you;ll need to put bench press on the back burner to do so...not many want to drop the benches though

Christopheel · Post by **Christopheel** » Sun Jan 20, 2008 11:45 pm

swanso5 wrote:shoulders get plenty of work through chest, tricep and back exercises as well as actual shoulder exercises so they are generally over trained..if you're really wanting to increase your shoulder pressing strength then you;ll need to put bench press on the back burner to do so...not many want to drop the benches though

I don't really think so ! Because the only moment I work shoulder are on third workouts out of three, and looks like :

Jump Shrugs
Squat
Millitary Press
Chin Ups/Pull Ups variations
Bench variation
Close grip bench

That's "easy" day and still having hard time improving shoulder press ... for sure the jump shrug and surely squat don't help to be at 100%

Tough on other days when I do walking lounge, lounges, deadlifts, even row and bench press variation, I "feel" the work a lot in shoulders too ... Do you think i should try to make them stronger or give them a break for a better recovery ?

swanso5 · Post by **swanso5** » Mon Jan 21, 2008 1:01 am

well you can't really rest shoulders so like i said if you wanna get them stronger you'll want to drop benches and shrugs (these aren't much good anyway) and close grip and do shoulder press first after explosive exercise

Christopheel · Post by **Christopheel** » Mon Jan 21, 2008 7:22 am

swanso5 wrote:well you can't really rest shoulders so like i said if you wanna get them stronger you'll want to drop benches and shrugs (these aren't much good anyway) and close grip and do shoulder press first after explosive exercise

Okay I see, shrugs aren't really good I know but jump one ? At least I work calves and traps ... That's an easy day lol

Would it be benefit to make shoulder more stronger ? To focus on them for a while and then come back to usual routine ? Or even with some so-so shoulder I will be able to progress for a long time before they lack ? And when I do all coumpounds exercises that include shoulder as a secondary muscle, do shoulders gain strengh ? Since in size, they've gain a lot in the last month.

swanso5 · Post by **swanso5** » Mon Jan 21, 2008 4:29 pm

i'd use jump shrugs for performance (explosiveness) ove training actual muscles with it...i done them in a program a littlw while back but without the shrug as traps (and almost enryone el;ses's too) are overactive / dominant so there's no point making it worse...andn besides you don;t calf work

there's always benefit in getting stronger but you don;t have to focus on them, just prioritse them if that's what you want to do by doing them as your first upper body exercise when you do them

volume builds muscle which is wjhy they may have grown now but too much vol for too long will overtrain them...

do you have deload weeks?

maybe you should post your full training schedule for a better overall view