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Recent content by merlin6014

  1. M

    Critique my workout design please

    i dowloaded the ws4sb pdf and my concerns are there is zero bb military press (my biggest weakness which i would like to do twice a week) and you only squat once a week. is there a reasoning behind this? Apart from that it looks pretty fun and tempting.
  2. M

    Critique my workout design please

    wat. I have no idea what you are talking about (but I'm willing to listen!)
  3. M

    Training during a cut.

    This is from Lyle McDonalds site: UNDER DIETING CONDITIONS CONT...Training - As noted above, at least some volume of heavy training should be done while dieting to maintain current strength and muscle mass levels. However, research clearly shows that the volume and frequency of training can be...
  4. M

    Critique my workout design please

    Thanks for the tips so far. WS4SB looks intriguing but I made some changes to my own first which are now showing below. I decided to add in 3 compound lifts at lowish reps each lift day to continue to build strength followed by 3 isolation exercises at higher reps to build up some size. Each...
  5. M

    Critique my workout design please

    Hey guys after a critique or suggestions on my bodybuilding workout I designed below. I am after hypertrophy gains after coming off Starting Strength. Sunday Wk 1 Biceps/Triceps/Abs (60-90secs rest between sets) Dips 4 x 9 BB Curls 4 x 9 Tricep Cable Pulldowns 4 x 9 Hammer Curls 4 x 9 Cross...
  6. M

    Can you mix bumpers with normal weights?

    Noob question...My 20kg 7 foot oly bar and 87.5kg of olympic rubber weights are maxed out on my deadlift. I currently own in rubber weights 1.25kg x 2; 2.5kg x 2; 5kg x 6; 10kg x 2; 15kg x 2. Now its time to increase my stack was think of either a pair of 20kg or a pair of 25kg. My question...
  7. M

    So I look like a pregnant Ethiopian (and squats are hard!)

    cheers, thanks all.
  8. M

    So I look like a pregnant Ethiopian (and squats are hard!)

    I am a bit simple...to clarify you are saying 10% surplus? Also thank you to all the contributers for your help so far in this thread, the noobness in me appreciates it
  9. M

    So I look like a pregnant Ethiopian (and squats are hard!)

    Yeah definatly not impatient - will power is my strong point so I can stick out the workouts and stick to a diet its just what diet as per my post above.
  10. M

    So I look like a pregnant Ethiopian (and squats are hard!)

    So whats the consensus? I read that link Shrek provided and made a spreadsheet of my maintenance calories = 2518 calories per day. According to that link I could eat 10% below but maintain 144g of protein per day to lose fat and still gain muscle (although slowly). So eat 10% below, eat...
  11. M

    So I look like a pregnant Ethiopian (and squats are hard!)

    Been training for 5 months now. However only started Rippetoes SS program 2 weeks ago. Been seeing decent strength gains (though coming off a very weak base). Squat went from 30kg to 60kg at present Bench went from 40kg to 60kg at present Military Press went from 20kg to 40kg at present BB...
  12. M

    Hi [you] and welcome to ausbb

    - Name : Tony - Age : 31 - Gender : Male - Location : Sydney - Training experience/background: Never weight trained before, started 3 times a week about 4 months ago, in my parent-in-laws dodgy gym with a sheet of paper up on the wall - all over the shop in regards to exercises. Eventually...
  13. M

    Can you buy add on weight storage for a power rack?

    Guys I recently bought the MMPR - is there a shop where I can buy a 50mm tube that can attach to the back of the power rack in one of the rack holes? I mean like a bar holder but without the big circle on one end? So you could store weights on the back of the rack if you know what I mean...
  14. M

    Help choosing between these 3 Power Racks

    Guys thought I would update the thread - emailed Adrian yesterday afternoon and he had the MNPR rack with a 7ft bar all at 10% off delivered by noon today, now that is service! Have it all set up and its real solid - did bench, squats and military press this afternoon and new PB's for all of...
  15. M

    Help choosing between these 3 Power Racks

    ok ended up going with the mnpr rack from gymdirect with a dip attachment. No pulleys. Hopefully get it delivered tomorrow! No more putting a 7ft barbell through an interior wall (sorry hunny)
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