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Pathetic to Aesthetic14715

NaturalBrawn private msg quote post Address this user
A year since my last contribution, and I didnt manage to keep in shape...fail

So im back with another quest to Aesthetic and looking to build on last years efforts;

Results of last year;



and Video 1 for this year; Let the games begin, good bye love handles and lower ab fat :P



Wish me luck
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nine0seven private msg quote post Address this user
Good luck ✌️
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NaturalBrawn private msg quote post Address this user
Thanks, im going to need it - starring down the barrel of 30 ish lbs
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NaturalBrawn private msg quote post Address this user
GVT - in 20 mins completed 10 sets of 10 90kg/200lb A2G... that will wake you up in the morning, then 5x20 leg ext, and 5x20 leg curl followed by OH squats... lactic acid...

Day 1 in the bag. 69 days to go.
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The Dark
Knight
eknight private msg quote post Address this user
LOL at lactic acid. That's a lot of quad movement without much hamstring involvement. -3X
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NaturalBrawn private msg quote post Address this user
Yep, I have a sports hernia from soccer that really limits my direct hamstring work or any unilateral movements. Perfect excuse to work on them quads, starting to bring in BW lunges and lots of glute complexes to build up the supporting muscles to assist the rehab... hard work but its all part of the game
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The Dark
Knight
eknight private msg quote post Address this user
@NaturalBrawn that wasn't a compliment. Your leg routine isn't balanced. Eventually, you'll be able to add knee problems to your injury list, especially since A2G squats are bad on the knees to begin with. -3X
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SOLARSUPLEX private msg quote post Address this user
yay more broken kneees join the club!
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NaturalBrawn private msg quote post Address this user
I didn't think it was a compliment, I took at as critical feedback.

Thats one of my leg workouts and I agree that it is quad dominant.

I'm not sure I prescribe to atg squats cause knee issues, as it really depends on your bio mechanics.

68 days to go.
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NaturalBrawn private msg quote post Address this user
Supersetted my way through upper body today, kept the pace up and the rest short. Finished with some oly lift form work
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The Dark
Knight
eknight private msg quote post Address this user
@NaturalBrawn it actually doesn't depend on biomechanics. At all. The greatest patellofemoral stress on the knee joint occurs beyond 90-100 degrees of knee flexion. For everyone. -3X
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NaturalBrawn private msg quote post Address this user
90/100 degrees... Now that's real atg squats... Ok I will rephrase, below parallel squats but we are moving hastily towards irrelevance.

Out of interest, do you do any direct glute work or rely on the compounds ?
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by NaturalBrawn
90/100 degrees... Now that's real atg squats... Ok I will rephrase, below parallel squats but we are moving hastily towards irrelevance.


Not sure what this means, but I'm happy to cite the appropriate anatomy/physio sources that illustrate greatest knee angle stress. Beyond 90 degrees the stress to two or more ligaments in the knee (really all but the PCL) increases significantly.

Quote:
Originally Posted by NaturalBrawn
Out of interest, do you do any direct glute work or rely on the compounds ?


Hip thrusts, split squats, and lunges have worked just fine for my glutes. -3X
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Frostshock private msg quote post Address this user
Quote:
Originally Posted by eknight
.
Hip thrusts, split squats, and lunges have worked just fine for my glutes. -3X

Back/Front squats and bridges on a bench as well as flexing my ass as hard as possible during squats have done wonders for my donk
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NaturalBrawn private msg quote post Address this user
Quote:
Originally Posted by eknight
Hip thrusts, split squats, and lunges have worked just fine for my glutes. -3X



Split squats and lunges were a staple pre sports hernia, I have just started to be able to slowly re-introduce BW versions.
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NaturalBrawn private msg quote post Address this user
Quote:
Originally Posted by Frostshock
Quote:
Originally Posted by eknight
.
Hip thrusts, split squats, and lunges have worked just fine for my glutes. -3X

Back/Front squats and bridges on a bench as well as flexing my ass as hard as possible during squats have done wonders for my donk


+1 on Bridges/Hip Thrust.
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Fincheey private msg quote post Address this user
NSW !
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WinnersNeverQuit private msg quote post Address this user
I use the leg ext machine but instead lie face down on it with the back of my knees where my basins would normally be and my hip crease where the back of my knees would normally be and do hip extensions on that
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NaturalBrawn private msg quote post Address this user
Thinking outside the box, have you ever had anyone tell you that your are doing it wrong? I had a fitness instructor tell me that my cable pull overs were unlikely to hit my triceps..
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The Dark
Knight
eknight private msg quote post Address this user
What are cable pullovers? Are you referring to pushdowns? -3X
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NaturalBrawn private msg quote post Address this user


The guy thought I was making a mess of tricep push-downs until I explained cable pull overs to him. Thats the thing about all this, you have to keep an open mind....
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NaturalBrawn private msg quote post Address this user
Squat form work today, lots of focus on the glute activation and mobility before working on some singles, worked up to 400lbs and stopped as I was collapsing a little in the bottom. Need to loosen those flexors
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The Dark
Knight
eknight private msg quote post Address this user
@NaturalBrawn ohhhh I see what you meant. I read that first post as you were doing them for triceps. My mistake. -3X
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NaturalBrawn private msg quote post Address this user
Week 1 smoked - 2lbs down and feeling good! Roll on week 2.

No real mirror differences, just a little less puffy here and there.
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NaturalBrawn private msg quote post Address this user
End of week 2 peeps, further 3lbs down - add that to last weeks 2lbs and its 5lbs in total. Slight changes in the mirror as you can see in the video, slow and steady wins the race ( I HOPE )...



8 Weeks to go, lets hope I can keep this up and it will be 16lbs more.. (we all know it usually grinds to halt but I have some tools to use when it does, namely some form of cardio then macro manipulation!
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NaturalBrawn private msg quote post Address this user
Going to beast them calves... Right now it's just bone lol
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NaturalBrawn private msg quote post Address this user
Might stretch this out to 20 weeks and really get peeled. Will re-evaluate at week 7.

Right now im feeling really healthy after cleaning up and getting real consistent with the diet,

Bench is really sucking this year so im going to focus on some supporting lifts and scap mobility.

Rambling done :P
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NaturalBrawn private msg quote post Address this user



NaturalBrawn... hates rest days
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NaturalBrawn private msg quote post Address this user
Only 1lb down this week! Which would be fine if this was a 30 week transformation, no dice in a 10 weeker.

Going to have to modify something, I think the inclusion of 2x cardio/tabata workouts nothing crazy just a little manipulation.
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NaturalBrawn private msg quote post Address this user
Recent interview for Muscletransform.com clickable text one ugly dood
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340737 72 30
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