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Chobbs GETTING BIG AND LEAN
 

chobbs
Level 1

Join date: May 2012
Posts: 3307

Spidey22 wrote:
chobbs wrote:
Goals by Christmas Break:
215 BW....currently 208-210
Get back to dunking comfortably
405 deadlift
315x3 squat
275x3 bench
Keep bodyfat the same
14 1/2" arm measurement
3.8 First semester GPA.....it's ghey but I had to throw something scholarly in


Those are all pretty solid. I want to be able to dunk comfortably again too :(

You hoop in high school?

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Spidey22
Level 1

Join date: Jun 2009
Posts: 3973

chobbs wrote:
Spidey22 wrote:
chobbs wrote:
Goals by Christmas Break:
215 BW....currently 208-210
Get back to dunking comfortably
405 deadlift
315x3 squat
275x3 bench
Keep bodyfat the same
14 1/2" arm measurement
3.8 First semester GPA.....it's ghey but I had to throw something scholarly in


Those are all pretty solid. I want to be able to dunk comfortably again too :(

You hoop in high school?


Just freshmen year. Then I ran XC and track for a bit. Basketball will always be my first love, though I don't play it near as much as I use to. Only IM leagues and stuff in college now.

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dnlcdstn
Level

Join date: May 2009
Posts: 1381

usmccds423 wrote:
dt79 wrote:
usmccds423 wrote:
dt79 wrote:
usmccds423 wrote:
jtownlax wrote:
Honestly so happy i dropped out of this. Before today there hasn't been a post/update in 12 days.


You're proud of the fact that you're a quitter? That doesn't seem like something I'd brag about.


First of all, no one gets big and lean in a short span of 3 months unless he is very gifted genetically.

Second, his coach gave him a good program and has just given a good assessment of his progress. This should be enough for a trainee to continue making progress unless hes the type of person looking to be spoon fed or seeking some magical program. From the post made by jtown, it seems he was expecting the latter.



Dude you're a little off. Jtown was originally chosen to be the guy Zraw trained. He backed out because he didn't have the time or some other crap.

I'm not bagging on the kid, he said he had other commitments (Lax I think), but being proud of being a quitter is not how you should go through life.

Chobbs is doing awesome!


I agree Chobbs is doing awesome. :)

However, from what the kid posted, he either thinks Chobbs is really slacking, or Zraw doesnt have what it takes to make someone "big and lean", hence hes "so happy he dropped out". Im wondering what he was expecting when he was chosen.


I think he thinks Zraw is slacking and doesn't have what it takes to make Chobbs, "bing and lean." I think both are absurd.

http://tnation.T-Nation.com/...ou_big_and_lean

This
jtownlax wrote:
I know for a fact i will regret this and trust me i am not giving this up just because i am afraid of gaining mass. I literally don't even have the time to eat all the meals zraw had planned let alone train consistently. My lax schedule changes every week and i know i can't be consistent. Again i really am very sorry.



and this:

jtownlax wrote:
Honestly so happy i dropped out of this. Before today there hasn't been a post/update in 12 days.


Don't compute...

Like I said, not only did he quit, but now he's proud that he's a quitter. I think that's a bad attitude to have in life.


Maybe it's a case of the best player doesn't make the best coach. Michael Jordan syndrome. I think we all realize this now. Let's move on.

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Waittz
Level 4

Join date: Nov 2004
Posts: 2652

Chobbs, hit me up on gmail. stvnfischer

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zraw
Level 5

Join date: Jun 2008
Posts: 4110

I am just way too busy and have been for a while to be able to put as much time as I'd want into this

I will have some free time this friday and will update you, your diet and your training and also give you infos on what you should do in the future, imo, in order to progress, based on different case scenarios/goals but then I'll be out.

I do not visit this website much anymore due to a couple factors but the most important one being the lack of time

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zraw
Level 5

Join date: Jun 2008
Posts: 4110

dt79 wrote:
usmccds423 wrote:
jtownlax wrote:
Honestly so happy i dropped out of this. Before today there hasn't been a post/update in 12 days.


You're proud of the fact that you're a quitter? That doesn't seem like something I'd brag about.


First of all, no one gets big and lean in a short span of 3 months unless he is very gifted genetically.

Second, his coach gave him a good program and has just given a good assessment of his progress. This should be enough for a trainee to continue making progress unless hes the type of person looking to be spoon fed or seeking some magical program. From the post made by jtown, it seems he was expecting the latter.



lmao seriously.

I wish jtown would post pics of his own progress in the last 3months. Im confused about what some people expected..?

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chobbs
Level 1

Join date: May 2012
Posts: 3307

Waittz wrote:
Chobbs, hit me up on gmail. stvnfischer

I'm not finding it, wanna just shoot me your email

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chobbs
Level 1

Join date: May 2012
Posts: 3307

zraw wrote:
I am just way too busy and have been for a while to be able to put as much time as I'd want into this

I will have some free time this friday and will update you, your diet and your training and also give you infos on what you should do in the future, imo, in order to progress, based on different case scenarios/goals but then I'll be out.

I do not visit this website much anymore due to a couple factors but the most important one being the lack of time

Appreciate it, I know you're a busy guy and this is probably the last thing you wanna do.

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Apoklyps
Level

Join date: Aug 2012
Posts: 976

chobbs wrote:
Goals by Christmas Break:
215 BW....currently 208-210
Get back to dunking comfortably
405 deadlift
315x3 squat
275x3 bench
Keep bodyfat the same
14 1/2" arm measurement
3.8 First semester GPA.....it's ghey but I had to throw something scholarly in


Nothing gay about wanting to do good in school. If I didn't fuck around in my first year, I might've been in med school by now. Because I did, it's fucking the rest of my GPA over.

And haha those high school workouts. Whatever you were doing was at very least better than what I was doing. While your routine was probably bench, curls, abs, mine was just curls and abs. So at least you got a base for the BP out of it lol.

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zraw
Level 5

Join date: Jun 2008
Posts: 4110

I'll start off with telling you what I think you would need to focus on the most, based on your pictures, and what would make you look best


1. Lats
2. Upper chest
3. Delts

and obvisously legs

Your arms, esp triceps, imo, are not a weak point and are actually better than most of your other bodyparts. What you can do, if you want to focus more on them, is just double the frequency at which you hit them. They are small muscles and it wont make it much more taxing to train then 2x more

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zraw
Level 5

Join date: Jun 2008
Posts: 4110

As far as your weight is concerned

There are two things you can do

1) Decide to lean down to really see where you are at (not what I would do). If you want to do this i'd start by just adding cardio 4x/week and then remove cals (about 250/day) based on the results I get. I wouldnt worry that much about strenght but i'd take measurements to make sure im losing at the right places (ex : arms vs waist)

2) Keep growing, which I think you were doing well and I still dont understand what ppl were expecting. If you want to grow without having to pay attention to anything add trenbolone at 350mg/week along with test (this is a joke, but yeah). If not then I would do the exact same as you are doing right now. YES your waist will grow bigger the more food volume you have. Wanna do a test? Go on low calories for a week and take the measurement. If your weight stall, let it stall for 2-3 weeks. Afterward, just as you would with losing weight/fat add 250cals/day. Now you will have to find wether you tolerate carbs well or not. If you do add these instead of fats. If not, well add fat. I'd suggest adding calories/carbs mainly around workout to start, wether it be 45mins, during or after your workout

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zraw
Level 5

Join date: Jun 2008
Posts: 4110

I PERSONALLY would have you on a 5days split and since it seems you wanna make your arms grow a bit more it would be something like this

1. Legs
2. Chest + tris
3. Back + bis
4. Delts
5. Arms


Legs

1. Seated/lying leg curls (as you wish, i'd personally alternate) : 4 x 12. On the last set do 25 partials out of the bottom
2. Backsquat : Pyramid up. 3 x 10 and then drop the weight and do one set of 25 reps
3. Legpress : Start at 1plate/side and add 1plate/side as long as you can get 10reps every set.
4. Leg extensions : 2 x 20 (hold 1sec at the top)
5. Isometric lying leg curl : just put a moderate weight and hold it as long as you can at the middle of the ROM.. get at least 45secs
6. Dumbell stiff legged deadlifts : 3 x 12. Squeeze your glutes when you are back up. Focus on the stretch


Chest + tris

1. Machine chest press : 4 x 10
2. Inclined dumbell press : 4 x 8 (pyramid up until you cant get 8reps)
3. Barbell bench press : 5 x 5 explosive reps
4. Inclined smith machine press : 3 x 12 with a 2seconds negative
5. Inclined cable crossover (sitting on bench) : 4 x 12 with a 1sec hold on the stretch and a 2secs squeeze on the top
6. Rope pushdown : 4 x 10
7. Rope extension : 3 x 15


Back + bis

1. Close grip low rows : 4 x 12 - squeeze lats and hold 1sec on every rep. Keep elbows close to body to really hit the lats
2. Meadow rows : 3 x 10
3. Reverse grip pulldowns : Actually face AWAY from the pulley/weight stack. The angle will make your lats really burn. 4 x 10
4. Chest supported HS row : Keep your elbows UP while you do this to hit your rhomboids. 3 x 12 very controlled reps (FOCUS ON KEEPING YOUR ELBOWS AS HIGH AS YOU CAN)
5. Dumbell shrugs : 3 x 12 with a 3seconds hold
6. Hyperextension : 2 x failure. If you do more than 15 reps add weight or bands
7. EZ bar curls : 4 x 8
8. Preacher curls : 4 x 10


Delts

1. Barbell front raises : 4 x 12. To eye level. hold it 1sec at the top of every rep and CONTROL the negative
2. Heavy dumbell partial lateral raises : 4 x 25-30 small reps from the bottom (if you are not sure what these are I got a video on my youtube channel)
3. Reverse pec deck : 3 x 30 reps
4. Inclined bench press : 4 x 15
5. 6 ways : 3 x 10

Arms

Superset 1

1. Dumbell curls : 4 x 8 with a 3 seconds negative
with
2. Rope pushdowns : 4 x 10 with a 1 second squeeze on every rep

Superset 2

1. Bench dips : 4 x 12 (add weight if needed)
with
2. Barbell curls 1.5 reps : 4 x 8 (one rep = all the way up, down, halfway up, down)

Superset 3

1. Reverse grip ez bar curl : 4 x 20
with
2. Declined skullcrusher/lying triceps extension : 4 x 15 (go down slow, dont lock elbows when you go up)

7. Machine curl (use any) : 1 x max reps. Use a moderate weight and just keep going until you can't move your arms anymore. So you would do the most full reps you can, then partials, then 1/4 reps

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Waittz
Level 4

Join date: Nov 2004
Posts: 2652

zraw wrote:
2) Keep growing, which I think you were doing well and I still dont understand what ppl were expecting. If you want to grow without having to pay attention to anything add trenbolone at 350mg/week along with test (this is a joke, but yeah). If not then I would do the exact same as you are doing right now. YES your waist will grow bigger the more food volume you have. Wanna do a test? Go on low calories for a week and take the measurement. If your weight stall, let it stall for 2-3 weeks. Afterward, just as you would with losing weight/fat add 250cals/day. Now you will have to find wether you tolerate carbs well or not. If you do add these instead of fats. If not, well add fat. I'd suggest adding calories/carbs mainly around workout to start, wether it be 45mins, during or after your workout


X2 sans the Tren.

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overdrive570
Level 4

Join date: Jun 2011
Posts: 136

I know you don't post here very much Zraw, so if someone else could chime in. Would the 5 day split above be good for a beginner skinny/fat to do or would a 4 day be more appropriate?

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aspengc8
Level

Join date: Feb 2006
Posts: 266

I realize this thread is pretty much dead, just looking for some thoughts on that 4 day routine zraw had written up for chobbs?

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MickyGee
Level

Join date: Dec 2010
Posts: 287

I've used it with myself and a friend with great success.. my friend is still on it and doing great.. granted it's his first somewhat balanced program, but he's making excellent progress (up to like 550x20 on the leg press having never really trained legs before) - wish I didn't switch to a strength program because I just went back to one of kingb33f's programs anyway (do much better with volume lol)!

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The_Jed
Level 1

Join date: Jun 2013
Posts: 428

chobbs wrote:
STARTING:
Waist: 34 1/2"
Left arm: 14"
Right arm: 14"
Left thigh: 22"
Right thigh: 22"
Chest: 39"
Left calf: 15 1/2"
Right calf: 16"

Today:
Waist (where I would wear my pants): 36"
Naval: 34"
Left thigh: 23 1/2"
Right thigh: 23 1/2"
*I will forever and always be doing leg curls at the start of my hamstring workout
Chest: 42"
Left calf: 15 1/2"
Right calf: 15 1/2"

Major lifts today:
OHP: 135x8
Deadlift: 295x8
Squat: 245x8
Bench: 240x5

I've kept the macros for the meals the same, just added more variety to the meals. There's been many many many things Zraw has told me to do that I will do forever. Like....
-Fish oil everyday
-leg curls before the start of hamstring workouts
-no carbs at breakfast, maybe fruit
-jasmati rice and honey post workout
-I will never train again without intra workout carbs
-Dumbbell shrugs are useless without at least a 2 second hold
-Squeeze and stretch with the pulldowns
-excuse my language, but fucking HAMMER side and rear delts




Great progress!!
Pics! ...no homo...

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The_Jed
Level 1

Join date: Jun 2013
Posts: 428

Nevermind...I should look at the dates of previous posts before posting...

















...no homo...

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