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anak

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Hi everyone! My name is Al. This is my first post here. I'm trying to get back into the shape I was a few years ago for a movie I'm doing. I have 7 weeks. I'm currently 5'9 160lbs. Four years ago I was 5'8 191lbs with 7% body fat. I've been working out all along but not as seriously as I once did. I know that realistically I'm not going to be back up to 191lbs in 7 weeks but I'm trying to get as close as I can while getting more definition. I used to do an HMB/Creatine stack with Designer protein. Like I said it's been a while since I've been in serious training mode and know there have been a lot of new products. Without resorting to steroids what do people recommend I use with my training regimen?

Cheers,
Al
 
Creatine, protien, and modify your diet. What are your workouts like, what would you say your BF is now?
Look in the bulking section on how to do a clean bulk. Get a good workout and diet plan, with the macros all figured out, and stick to it.
With a solid routine, diet, and your muscle memory, you should be able to make some decent changes in 7 weeks...
 
Thanks dude! My bodyfat (though not measured) but just by eyeballing it (I used to be personal trainer so I'm used to this sort of thing) is around 14% I'd say. I have some definition but am mostly smooth. I had an 8 pack up till 15 months ago but have really fallen off the wagon in the last year. Also, I'm a bit meso but have characteristics of both an endo and ecto which I know is very strange. My legs (I still squat 750lbs for 10 reps) are solid as is my chest but my arms are string beans. Even when I could curl 150lbs no sweat I had pencil arms.

My workouts now:

M- Lats/Biceps/forearms + 30 min rowing
3 sets - lat pulldown
3 sets - bent over rows
3 sets - high angle lat pull down
3 sets - pull ups to fatigue

3 sets - hammer curls
3 sets - seated dumbbell curls

3 sets - forearms curls
3 sets - reverse forearm curls

T- Jiu-jitsu - 2 hrs. + Abs + lower back
W - Chest/Tri/Shoulders

3 sets dumbbell press
3 sets incline dumbbell press
3 sets dumbbell flys

3 sets tricep pull downs
3 sets French press

3 sets shoulder press (seated w/dumbells)
3 sets 21s with super light weight (7 front raise/7 lateral/7 dorsal)

3 sets Push ups to fatigue

R - Jiu-jitsu - 2 hrs. + Abs + lower back - 40 minute jog/run cycle
Fri - rest/Tai-Chi
Sat - Legs (Quads/hamstrings/calf)

4 sets squats or leg presses
3 sets leg rasies
3 sets leg curls
3 sets calf raises
Plyometric jumps

Sun - rest

I like the pull ups/push ups since that sort of training helps me with MMA. I also need the cardio (yeh it'll slow my growth I know) since I don't want to feel winded ever.

Cheers,
Al
 
Looks like a pretty solid routine, definately really intense. I would reccomend getting some BCAAs (Xtend) or EAAs (Purple Wraath) to help with recovery, because you have a really intense workout schedule with only one day off. The creatine will help here as well...
Try to take in 1.5 grams of protien per pound of body weight, or more if possible. Look in the bulking section for suncloud's writeup on bulking, there's a ton of good info in that post.
I don't know how long you've been doing you're current routine, but if it's been over a couple months I would reccomend at least changing your rep ranges to stimulate some more growth.
I definately feel ya on the arms...I'm an ecto and my arms are pretty strong, but they don't LOOK as strong as they are...Sucks...I'll be doin a bulk of my own soon, I'm pretty psyched! So best of luck man, and definately read up in the bulking section, tons of good stuff.
 
quick motivation good on you stick to it and see your goals and don't give up.

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You are 164 lbs and squat 750 for 10 reps??? That has to be a record for 1 rep....
 
anak said:
Hi everyone! My name is Al. This is my first post here. I'm trying to get back into the shape I was a few years ago for a movie I'm doing. I have 7 weeks. I'm currently 5'9 160lbs. Four years ago I was 5'8 191lbs with 7% body fat. I've been working out all along but not as seriously as I once did. I know that realistically I'm not going to be back up to 191lbs in 7 weeks but I'm trying to get as close as I can while getting more definition. I used to do an HMB/Creatine stack with Designer protein. Like I said it's been a while since I've been in serious training mode and know there have been a lot of new products. Without resorting to steroids what do people recommend I use with my training regimen?

Cheers,
Al
Click to expand...

you should run the Invalid Link Removed. It will help a lot with the gains your looking for.
 
He also curls 150 lbs with pencil arms (:=O
 
150 lbs I used to curl ((2 - 75lb dumbells)) when I weighed 191 lbs NOT now. "Even when I could curl 150lbs no sweat I had pencil arms."

Past tense dude go to college.

The 750lbs on the squat is on a Smith Machine Squat not barbell. Some 'roiders having fits here I guess. Jeez.

- Al
 
I don't know about the smith machine and how it compares, I used to train massive unbelievably strong football players. These guys were scary big and strong the ranged between 270 and 300 lbs the best squat I saw them do (they were young 18) was 575, my son did this for 2 reps and it was well above the Canadian record for his age and weight. So it's hard to imagine anyone under 200 lbs going anywhere near 750... sorry after watching these guys it's just hard to imagine. In 20 years I have seen some strong men but I know very few that can touch 750.
 
Good luck with your form? Were those #2 or #3 pencils?
 
anak said:
#2 or #3? LoL you're thinking about your penis again huh?

:^)

Cheers,
Alessandro
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dude quit acting hard your an internet tough guy.
1. you dont squat 750 not even on a smith machine your full of ****.
2. you didnt curl 150

this is the same guy who claims he "knocked out" someone he saw beating a woman and has never done anything wrong. :bryce:
 
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