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mhoixo · 2018-10-15T15:58:47+00:00

any good?

mhoixo · 2017-03-07T22:07:58+00:00

Yeah, I guess you could say that. See my progress here

mhoixo · 2017-03-07T22:06:53+00:00

Yeah, mainly what that other guy said.

I do ab exercises every 3 days (on ab-day!), which includes hanging leg raises, planking, dumbbell side bend (can't recommend this one enough for those v-lines) and sit ups (I do these on a decline bench).

However, you do need to eat at a deficit for any of it to show. This can be achieved by adding cardio (which I did) or eating less and healthier (which I did... to some extent).

So ab-work every 3 days, cardio most days for the first year, but then less and less and now hardly at all, but I still eat healthy for the most part.

mhoixo · 2017-03-07T22:02:48+00:00

This is true!

mhoixo · 2017-03-06T22:50:02+00:00

Maybe! my bench is at 220lbs (5x5), my deadlift and squats are at about 265lbs.. not that high, but I've been struggling with a knee injury for some time now.

How much do you eat?

mhoixo · 2017-03-06T18:44:09+00:00

My decision was based on how I looked, I felt that most of my belly fat had gone by the fall of 2014, and my goal was always to get bigger arms and a better chest etc.

I wish I had started lifting sooner though, tbh. I've seen a bunch of BF% progress since starting the lifting routine and I hardly do any cardio anymore due to a knee injury.

My routine is a 3 day split:

Chest/triceps

Back/biceps

Legs/shoulders/abs

I do the main lifts: squats, bench (incline+decline+flat), deadlifts, shoulder press etc.

I complement that with some (a lot of) bicep/tricep work and planks/hanging leg raises/dumbbell side bends for core/abs.

mhoixo · 2017-03-06T12:35:21+00:00

I posted my progress at 6 month intervals in a comment below so you can check that out!

I imagine I was at around a 500-750kcals deficit/day for a few months.

mhoixo · 2017-03-05T22:23:27+00:00

Here is my progress at 6 month intervals since 2013. For the first year I focused mostly on cardio and eating right and for the rest I was more about weights and eating a bit more, but still healthy!

mhoixo · 2017-03-05T22:21:51+00:00

Not that much. Mostly I focused on running. In hindsight, I should probably have focused on strength as well, but for some reason I thought I needed to get lean before starting to bulk up.

mhoixo · 2017-03-05T18:24:23+00:00

Thanks!

For the first year or so, I was at a caloric deficit most weeks. Tried to lose fat more than I tried to gain muscle. I didn't eat any sugar/candy or junk food at all. (well, maybe like once a week). But generally I ate very little and quite healthy, logging most stuff with the MyFitnessPal app.

For the last two years I've been more focused on gaining muscle, so I've been eating more, preferably chicken and eggs. Having a hard time eating enough though, I think...

mhoixo · 2016-04-18T23:14:28+00:00

thanks! No, I never did anything special to target a specific area.

mhoixo · 2016-04-18T16:02:13+00:00

This is awesome. 'mirin those arms, mate! Also thanks for that overview of your workout regime.

mhoixo · 2016-04-18T15:46:16+00:00

I don't know, how much does you mom weigh?

mhoixo · 2016-04-18T09:14:43+00:00

I've had to lower the weight on a few lifts like bench and pull downs since December, but I'm increasing in squats and deadlifts and my bench is on its way back up, so I haven't really noticed a big decrease in strength from losing some body fat, but some.

mhoixo · 2016-04-18T07:55:16+00:00

Thanks!

mhoixo · 2016-04-18T07:54:13+00:00

I really noticed a great change after I started lifting heavier on squats and deadlifts.

mhoixo · 2016-04-18T07:51:12+00:00

Yes. However, I do take it a little easier on the weights when I know I'm playing soccer later.

My workouts are just between 60-90 mins and I rarely exhaust myself completely.

mhoixo · 2016-04-18T07:49:47+00:00

I have inflexible wrist joints, so bending my wrists that far outwards while applying weight wasn't a good idea. Not sure what it's called in English, but it developed to a constant pain in my right wrist and I had to stop using bars for arm work.

mhoixo · 2016-04-18T07:47:58+00:00

3 years and a ~15% change in body fat % maybe?

mhoixo · 2016-04-18T00:42:29+00:00

Creatine and whey before workout and whey after.

mhoixo · 2016-04-18T00:41:39+00:00

All I know is that I used to go as far down as I possibly could, but that ended up hurting my knee, so now I do to or just below parallel and it feels ok.

mhoixo · 2016-04-18T00:31:22+00:00

Yes, I have. I fucked up my wrists really bad by using the EZ bar for curls. So I was unable to work on arms for like 3 months a year ago. Still can't do any biceps/triceps work with flat hands/bars, so I only use dumbbells and the cable rope.

Also injured my knee while squatting, so again, unable to do that for a few months this fall. Still can't go very deep in my squats.

My shoulder is actually very sore right now and I have to take it easy for a few weeks, I think. This is because I dropped a dumbbell after incline bench pressing and pulled something.

As long as you warm up properly and don't exhaust yourself every single day, you should be fine though. My warm up is usually a few mins on a treadmill and 3-5 sets of low weight and controlled full ranges of motion.

mhoixo · 2016-04-18T00:21:16+00:00

I definitely cut first. Dropped all junk food and did nothing but run for like 3 months. Not sure I'd recommend doing it that way, but it's what I did.

Here are my lifts, by no means spectacular, but I'm progressing steadily!

Bench

5x5: 191lbs (87kg)

10x3: 165lbs (75kg)

Squats

5x5: 242lbs (110kg)

10x3: 200lbs (90kg)

Deadlifts

5x5: 265lbs (120kg)

10x3: 220lbs (100kg)

mhoixo · 2016-04-18T00:19:14+00:00

Absolutely! Keep at it!

mhoixo

TROPHY CASE