2013 Progress pics/ goals thread

[bmxican]

looking good D!! Looks like you def. have the bone structure for it.

[Dsquared Upholstery]

looking good D!! Looks like you def. have the bone structure for it.

Thanks. I started around 190 last year, I'm starting dieting at 205~ this year so fingers crossed.


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[Spec C]

Good luck man.

As far as what the judges look for I think it matters in the fed as well.. What I see from the NPC is more the look I was talking to above. The fed you showed me a while back they come in way harder, and more conditioned.


All in good shape, but you can tell they hold back conditioning and also aren't looking for too much mass.

This was the overall at junior nationals in "mens physique"
http://gallery.rxmuscle.com/newgallery/DSC_2061_JHXSIUDWHV.jpg
http://gallery.rxmuscle.com/newgallery/DSC_2124_RJYUQJOOGJ.jpg

Others who got their pro-card:
http://gallery.rxmuscle.com/newgallery/DSC_7372_FEHVYTIZFT.jpg
http://gallery.rxmuscle.com/newgallery/DSC_7374_ZNJNGQFLDY.jpg

http://gallery.rxmuscle.com/newgallery/DSC_7554_MCVTCUIHWY.jpg

http://gallery.rxmuscle.com/newgallery/DSC_8226_MTRQNYLITV.jpg

[I<3myej1]

Gym, tan, laundry? Lol

[Dsquared Upholstery]

Good luck man.

As far as what the judges look for I think it matters in the fed as well.. What I see from the NPC is more the look I was talking to above. The fed you showed me a while back they come in way harder, and more conditioned.


All in good shape, but you can tell they hold back conditioning and also aren't looking for too much mass.

This was the overall at junior nationals in "mens physique"
http://gallery.rxmuscle.com/newgallery/DSC_2061_JHXSIUDWHV.jpg
http://gallery.rxmuscle.com/newgallery/DSC_2124_RJYUQJOOGJ.jpg

Others who got their pro-card:
http://gallery.rxmuscle.com/newgallery/DSC_7372_FEHVYTIZFT.jpg
http://gallery.rxmuscle.com/newgallery/DSC_7374_ZNJNGQFLDY.jpg

http://gallery.rxmuscle.com/newgallery/DSC_7554_MCVTCUIHWY.jpg

http://gallery.rxmuscle.com/newgallery/DSC_8226_MTRQNYLITV.jpg

Yeah, your definitely right. I don't think they get rid of water like the bodybuilders either.

I like how the wbff muscle models come in more but the npc show is local so I may as well.


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[Dsquared Upholstery]

This is the wbff muscle model look. I think I'm better suited for this anyways

71928


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[Spec C]

^^
Yea, that seems like a happy medium between BB and Physique. I don't know if they have it here, but overseas they have what is called "classic bodybuilding" or something like that. They look for more Arnold era physiques. That seems like a great idea to me.

I had a buddy do an NPC show and the judges flat out told him he was too big and too hard. I think their needs to be more consistency in what the hell they are looking for.

Good luck, and have fun with it!

[bmxican]

guys yall know how I can tone up. I don't want to get all big and bulky just toned.






















LOL

[Spec C]

guys yall know how I can tone up. I don't want to get all big and bulky just toned.






















LOL
If I had a dollar for every time I heard that lol. Especially from women. "I don't want to squat. I'm not trying to get all bulky"

Lol right.

[bb4arson]

guys yall know how I can tone up. I don't want to get all big and bulky just toned.
LOL
I had some guy say this the other day.


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[apSquidFace]

guy in green shorts really didnt think through the hair style portion of his look.

[randizle]

Anyone know how to lose muscle and gain fat?
Im going for the sumo look

[bmxican]

get on my diet, and actually the sumo guys are strong as fuck!!!! Those guys actually hold a ton of muscle underneath that two tons of fat lol.

[I<3myej1]

Any reconmendations on things that are good for the joints folks?besides fish oil.

[Spec C]

Glucosamine an chondroitin. You can use orange triad as a multi vitamin and it has both/joint support.

Cissus is another

[I<3myej1]

^thx il look into those tonite after work, ive been having pains in my elbows latly now, i dont want to snap my shit up

[failedabortion]

^I was on celebrex for the past four years for joint pain/arthritis...Stopped taking it about a month ago after I started working out again after two years.

Any input on D4 thermal shock instead of c4 for weight loss? Currently I'm using c4 extreme before 30-45 minute work outs(insanity/p90x mostly).

C4 is cheaper at $39 for a 60 serving tub which lasts about 45ish days and works. Only other caffeine I consume is two xyiences on days that I work and have even started feeling like I don't "need" them to make it through my 10 hour shifts so will get cut out soon. Other than that its water, a multi vit, chicken or steak/rice/veggies/salads and wraps on occasion for meals and some times a replacement shake. Goal is to get down around 200-210 from 260 at 6'2" already down to 250.

[Spec C]

]Ephedrine /caffeine is the most effective legal stack period. Save your money on all that other crap. But honestly diet alone should get you there.

I made weight. 197. Then began the bloating process.

6 tacos, 1 rrolled taco, oaxacan hot dog, carne asada burrito and churros



http://i1125.photobucket.com/albums/l585/Spec_C/IMG_20130426_124906_zps48212745.jpg



http://i1125.photobucket.com/albums/l585/Spec_C/IMG_20130426_130713_zpsda40dd8f.jpg

[I<3myej1]

^ like a boss, im starving to

[bb4arson]

strong bulk meal bro .

today i successfully dead lifted 315 x8 with out having back pains . on the dead lifts after i did the full rep i slowly declined the weight to avoid sudden shock to my back felt pretty good. i still miss doing heavy weight though . i felt like upping the weight but with how my back is messed up ill just keep it easy .

[skar1.0]

That looks fucking delicious, as i eat yet another meal of grilled fish and steamed veggies lol

[Spec C]

Bb- try resetting every rep rather than touch and go. It's far better for keeping your form tight. Set it down, stand up, regrip and rip. Or you can set it down and while still gripping the bar straighten your legs and drop back down. It's much harder but worth it plus you build more strength off thefloor.

A lot of these low back issues are because on touch and go most people don't drop their hips enough and the lift turns into a straight leg deadlift. the lower back starts to round.

[Spec C]

Watch his 700 set
https://www.youtube.com/watch?v=35F5uOssi9o&feature=youtube_gdata_player

[clean4door]

Watch his 700 set
https://www.youtube.com/watch?v=35F5uOssi9o&feature=youtube_gdata_player

Damn
Dudes a beast

[randizle]

I love his intensity and like to train the same way although sometimes its hard to get into that state of mind/mental focus.

[bb4arson]

Bb- try resetting every rep rather than touch and go. It's far better for keeping your form tight. Set it down, stand up, regrip and rip. Or you can set it down and while still gripping the bar straighten your legs and drop back down. It's much harder but worth it plus you build more strength off thefloor.

A lot of these low back issues are because on touch and go most people don't drop their hips enough and the lift turns into a straight leg deadlift. the lower back starts to round.

I do reset every rep. I like having a challenge. :thumbup: thanks for the advice though because I am glad I am doing exactly what you just mentioned.

I tried wearing a weight lifting belt not to long ago, but I don't like them. They don't feel as if the help at all. Maybe it was the type of belt I tried using. Who knows.

My back issues didn't start from weight lifting. I was skateboarding incident on a handrail and basically i fell on my back on the hand rail.

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[bb4arson]

Watch his 700 set
https://www.youtube.com/watch?v=35F5uOssi9o&feature=youtube_gdata_player

Man that grip! I need to buy some chalk.

Another thing is. I tend to not pop up as fast on my deadlifts because I see it as a harder work out if I do it slower. Kinda of like a negative set. Might just be my bro science talking here.

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[BB6 SwAg]

Man that grip! I need to buy some chalk.

Another thing is. I tend to not pop up as fast on my deadlifts because I see it as a harder work out if I do it slower. Kinda of like a negative set. Might just be my bro science talking here.

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Hey man, do you lift at LA Fitness on 67th and peoria?

[Spec C]

Get a good belt and learn how to use it.

So meet is over. My lifts were as follows.
465 squat opener. Smashed it.
507. Smashed it. Decided to get aggressive on the third.
540.3 whites.

Bench
345. SSmash
374 miss grooved it.
374 missed it at the top. Kind of frustrated but the squat more than made up for it.

Dead.
501.5 killed it. Felt unbelievably light.
550 got it.
I calculated I needed 583 to hit an "elite" total of 1471 I went for broke and made 584 my final attempt.
Got it. Elite total.

I'll post vids and pics tomorrow

[clean4door]

Nice congrats spec, can't wait to see the video
Again. Great job bro

[bb4arson]

Hey man, do you lift at LA Fitness on 67th and peoria?

Only on Fridays now . but yes I do work out there.


In for videos spec
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[skar1.0]

Damn spec congrats! :thumbsup:

[Spec C]

Some vids.

540 squat. We aren't used to a monolift so Steve and I walked them out .
https://www.youtube.com/watch?v=RrNUwkKJ388&feature=youtube_gdata_player

500 dead. After I felt this I knew it'd be a good deadlift day. I've never moved 500 so fast. It literally felt like 315.

https://www.youtube.com/watch?v=rMbj9WwOdTI&feature=youtube_gdata_player

550
https://www.youtube.com/watch?v=B9Afgl6DXKs&feature=youtube_gdata_player

584
https://www.youtube.com/watch?v=_hO3Zb5ng5U&feature=youtube_gdata_player

[1badLst]

smashed it!!!!!!!!

[Dsquared Upholstery]

Some vids.

540 squat. We aren't used to a monolift so Steve and I walked them out .
https://www.youtube.com/watch?v=RrNUwkKJ388&feature=youtube_gdata_player

500 dead. After I felt this I knew it'd be a good deadlift day. I've never moved 500 so fast. It literally felt like 315.

https://www.youtube.com/watch?v=rMbj9WwOdTI&feature=youtube_gdata_player

550
https://www.youtube.com/watch?v=B9Afgl6DXKs&feature=youtube_gdata_player

584
https://www.youtube.com/watch?v=_hO3Zb5ng5U&feature=youtube_gdata_player

Congrats


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[Spec C]

Thanks guys. I want to see the full meet results to see how I compared to the other raw lifters.

[failedabortion]

Still working on it, too much of a pussy to do a shirt off pic though lol.
249lbs still have about 40-49lbs to go for my goal weight.
http://i1093.photobucket.com/albums/i435/azhtfailed/2013-05-01_02-08-03_734_zpsa86daa49.jpg

[Spec C]

Keep up the good work man! Keep chipping away at it.

[failedabortion]

Keep up the good work man! Keep chipping away at it.

Thanks! Going to finish up the last tub of c4 I have then try without and if I hit a plateau give the ec stack a try. Keeping a real strict diet but ate some chicken tenders last night:facepalm:

[Spec C]

Thanks! Going to finish up the last tub of c4 I have then try without and if I hit a plateau give the ec stack a try. Keeping a real strict diet but ate some chicken tenders last night:facepalm:

It happens man!

If you have any questions about EC feel free to shoot me a PM.

[Phillie]

Whats EC?

[Spec C]

Whats EC?

Ephedrine + Caffiene.

[Phillie]

OIC. Thanks.

[failedabortion]

It happens man!

If you have any questions about EC feel free to shoot me a PM.

Everyone referes to this site when I was looking it up so should have it covered and hopefully wont be pming you about chest pain if I end up doing it lol.

http://www.hotnfit.com/fat_loss/ecstack.html

[BB6 SwAg]

Thanks! Going to finish up the last tub of c4 I have then try without and if I hit a plateau give the ec stack a try. Keeping a real strict diet but ate some chicken tenders last night:facepalm:

Don't worry about it man. Just look ahead. Keep up the good work! It's gonna take time..

[bb4arson]

Just had my calves/hamstrings day.
Her is the little one
http://i71.photobucket.com/albums/i147/mario_ardon/IMG_20130503_172508.jpg

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[Spec C]

Not bad BB!

Looks like I am doing this huge meet at Super Training gym in Sacramento Nov 2nd.. Prep starts Monday.

[bb4arson]

Thanks spec.

I have been trying to work the angles on my calves a bit more.

Looks like you are getting pretty serious with power lifting. How much are you weighing in at right now?
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[Spec C]

Thanks spec.

I have been trying to work the angles on my calves a bit more.

Looks like you are getting pretty serious with power lifting. How much are you weighing in at right now?
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Umm around 208-210. I will probably stick around this weight so I can cut to 198 for this meet. But we will see. I might just try and get as strong as I can and not hold my weight back.

[SiR Mikey]

Just had my calves/hamstrings day.
Her is the little one
http://i71.photobucket.com/albums/i147/mario_ardon/IMG_20130503_172508.jpg

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Fuck you and your calves lol. I have a calf complex and view mine as way too small for my body. How big are yours?

[SiR Mikey]

Not bad BB!

Looks like I am doing this huge meet at Super Training gym in Sacramento Nov 2nd.. Prep starts Monday.

You have a link to the results from your meet? And are you going to lift all 3 again this meet?

[Spec C]

You have a link to the results from your meet? And are you going to lift all 3 again this meet?

I don't think the results have been posted on SPF's site yet. I am curious to see them as well.

And yes I will be doing a full power meet.

[skar1.0]

Damn bb4arson how the hell did you get those? I absolutely hate my calves

[bb4arson]

Fuck you and your calves lol. I have a calf complex and view mine as way too small for my body. How big are yours?

I view mine as to small for my body as well but maybe that's just how people who strive for more progress think :-)

I haven't measured them in awhile. So I am not sure how big they are.





Damn bb4arson how the hell did you get those? I absolutely hate my calves

Heavy lifts on seated calf raise and standing calf raises. Make sure that you are pausing at the peak of each rep. Hold the weight for a moment while you are basically tippy toeing.

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[SiR Mikey]

Measure them bitches! Lol. Mine are the same size as my arms which is proportionally correct, but i still feel comparable to a 12 year old girl.

[bb4arson]

Measure them bitches! Lol. Mine are the same size as my arms which is proportionally correct, but i still feel comparable to a 12 year old girl.

Just measured them cold and by cold I mean I just woke up cold. I'm at a decently low bf right now as well. Probably like 11 lol
They are the 15.65 inches. My arms are 15.5. So they are about even.

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[SiR Mikey]

Ridiculous man. Mine are a little over 16 but look extremely weak compared to yours. Have you always had lean and cut calves?

[bb4arson]

Ridiculous man. Mine are a little over 16 but look extremely weak compared to yours. Have you always had lean and cut calves?

Umm to my memory I think, I have had pretty decent calves. I can thank skateboarding for that. A lot of foot movement.
But they never had and cuts or veins showing like they are now..I guess my body fat has not hit my calves lol



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[BB6 SwAg]

Squated 355 twice yesterday. Surprised myself considering I was aiming for 335 once.

[Spec C]

Good work!

[BB6 SwAg]

Thx man! Trying to get on your level spec. Lol yeah right... I'll need about 10 more years of training Haha

[bb4arson]

Ridiculous man. Mine are a little over 16 but look extremely weak compared to yours. Have you always had lean and cut calves?

https://www.youtube.com/watch?v=56MZjPykQ7A&feature=youtube_gdata_player

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[failedabortion]

https://www.youtube.com/watch?v=56MZjPykQ7A&feature=youtube_gdata_player

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Fawk I just need to get mine toned along with the rest of my body...ignore the butterfly looking scab.

http://i1093.photobucket.com/albums/i435/azhtfailed/2013-05-23_12-35-42_227_zpsd41e9d42.jpg

[SiR Mikey]

Fuck you and your calves too lol

[bb4arson]

Fuck you and your calves too lol

But your quads are huge bro. Pics of your calves?

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[SiR Mikey]

Sorry it's sideways, uploaded from my phone

[Dsquared Upholstery]

Hovering around 210

72636



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[SiR Mikey]

Your quads look bad ass man

[Dsquared Upholstery]

Your quads look bad ass man

Thanks. Still playing catch up with my torso.


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[bb4arson]

Sorry it's sideways, uploaded from my phone



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[skar1.0]

Started doing calves everyday a few days ago, i don't think i had ever felt my calves sore before, they look stupid small, so fuck all you guys lol

[SiR Mikey]

No, fuck bb and failedabortion for their boulder-like calves

[skar1.0]

I call roids or implants on that shit! I blame genetics on mine!

[Spec C]

I don't even train calves. Walking out heavy squats is enough. heh

[failedabortion]

No, fuck bb and failedabortion for their boulder-like calves

My biceps are smaller than my calves :smackself:

I call roids or implants on that shit! I blame genetics on mine!

Mine are from being fat...


And for progress...I have two visible abs without flexing lol and feel like I'm in the mid-low 240's now. So close to being 20lbs down from two months ago.

[skar1.0]

My biceps are smaller than my calves :smackself:



Mine are from being fat...


And for progress...I have two visible abs without flexing lol and feel like I'm in the mid-low 240's now. So close to being 20lbs down from two months ago.

I'm still fat but i used to be super fat lol still no calves tho. And congrats man keep picturing yourself how you want to be and get there! :thumbsup:

[failedabortion]

I'm still fat but i used to be super fat lol still no calves tho. And congrats man keep picturing yourself how you want to be and get there! :thumbsup:

Legs have always been my strongest area in the two years I did lift everyday. Chest and arms are my weakest:-(


Started the ec stack today using the otc asthma medication for ephedrine...because I am trying to quit smoking and it may help break up the phlegm and cut down on shortness of breath that I get every time right after I quit.

[bb4arson]

so i bought a weight lifting belt ,because of my lower back issue . and*kingofthehillvoice**" i tell you what "my lifts feel a lot better . i even dead lifted 405 x 1 today . i didn't want to push it any more especially since i did not feel good mentally .

[bb4arson]

All sets were clean and I don't have a spotter. :-(

Today's work out consisted of
Atg (ass to the grass) squats.
135 x12
225x9
275x1.5 I dropped the weight
275x2.2 I got stuck on the 3rd rep. So dropped the weight.
225x6 my quads were effing killing me by this point
225x4
I still really need to get use to Atg squats I was tilting forward a lot

Dumb bell press,
80x9
90x2.5 dropped that shit (softly)
95x2.3

Dumbell step up
75x6
85x6
85x5
I really was not feeling it today on this work out. :-\

Incline dumbell press.
85x6
85x3.4
85x2 let the weight down in a negative on the last rep.

Fly on the cable machine.
42x 12
50x8
60x4

Stretched chest out by laying in the flat bench with 55 pound dumbells letting them stretch my chest out while I hold them.

Than I did a little bit of cardio machine activity to loosen my muscles up
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[jdmrex1]

All sets were clean and I don't have a spotter. :-(

Today's work out consisted of
Atg (ass to the grass) squats.
135 x12
225x9
275x1.5 I dropped the weight
275x2.2 I got stuck on the 3rd rep. So dropped the weight.
225x6 my quads were effing killing me by this point
225x4
I still really need to get use to Atg squats I was tilting forward a lot

Dumb bell press,
80x9
90x2.5 dropped that shit (softly)
95x2.3

Dumbell step up
75x6
85x6
85x5
I really was not feeling it today on this work out. :-\

Incline dumbell press.
85x6
85x3.4
85x2 let the weight down in a negative on the last rep.

Fly on the cable machine.
42x 12
50x8
60x4

Stretched chest out by laying in the flat bench with 55 pound dumbells letting them stretch my chest out while I hold them.

Than I did a little bit of cardio machine activity to loosen my muscles up
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Good Job man..
I don't like doing chest without a spotter for the same reason if I get stuck in a lift..
if I do chest by myself I usually use the squat machine to help me out on the benching.

[Miracle711]

I started the year at 130lbs and now im down to 123lbs. :) I feel better buuut, I still need lotts of work. You guys have more.muscle than me. Lol my goal it 120lbs FIT. ;)

[jdmrex1]

I started the year at 130lbs and now im down to 123lbs. :) I feel better buuut, I still need lotts of work. You guys have more.muscle than me. Lol my goal it 120lbs FIT. ;)
Holy skinny batman.. lol 120 is almost next to nothing but gl on you're goal.. Set your mind and focus on what you want..
I have been starting to hit the gym again after the baby.. I did my usual chest work out and holy crap i felt like the first time I walked into a gym.
But I did notice I had gotten stronger. it could be since my muscles took a good break form any sort of lifting..

[Dsquared Upholstery]

Holy skinny batman.. lol 120 is almost next to nothing but gl on you're goal.. Set your mind and focus on what you want..
I have been starting to hit the gym again after the baby.. I did my usual chest work out and holy crap i felt like the first time I walked into a gym.
But I did notice I had gotten stronger. it could be since my muscles took a good break form any sort of lifting..

It's a lady.


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[ALLBLVCK]

I'm just trying to look like Zyzz

[Spec C]

I'm just trying to look like Zyzz

Hopefully not his current physique.

[SiR Mikey]

so i bought a weight lifting belt ,because of my lower back issue . and*kingofthehillvoice**" i tell you what "my lifts feel a lot better . i even dead lifted 405 x 1 today . i didn't want to push it any more especially since i did not feel good mentally .
Belt has saved my back as well. What kind of belt did you get?
I started the year at 130lbs and now im down to 123lbs. :) I feel better buuut, I still need lotts of work. You guys have more.muscle than me. Lol my goal it 120lbs FIT. ;)
How tall are you?
Hopefully not his current physique.
Fucking lol

[skar1.0]

Hopefully not his current physique.
i lol'd

[bb4arson]

Hopefully not his current physique.
You mad bro?

Jk I loled too

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[failedabortion]

When I started working out again I took up abstinence to help with motivation...and that lasted about a month lol. Going from being worn out an hour into it to being able to easily go for 2-3 hours has been a bigger motivator plus the added calorie burn lol.

[ALLBLVCK]

Hopefully not his current physique.

i lol'd

You mad bro?

Jk I loled too

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I LOL'd too, but seriously.

I'm trying to look like a sick kunt

[gunsup0331]

I LOL'd too, but seriously.

I'm trying to look like a sick kunt

kunta kinte!!???

[Miracle711]

How tall are you?


I am 5.2 1/2

[failedabortion]

6'2" and 239 as of today...broke the 20lb barrier finally

[rotneg]

yeah buddy

[k20z3coupe]

http://i663.photobucket.com/albums/uu356/k20z1coupe/9799760A-C610-4CEF-BC5C-5F4C44684811-9223-000008CB7FBE6D97.jpg (http://s663.photobucket.com/user/k20z1coupe/media/9799760A-C610-4CEF-BC5C-5F4C44684811-9223-000008CB7FBE6D97.jpg.html)

whats up guys, been working out for a while and finally getting to a place where im happy, weight 195, bench 315x3 squat 400x1 deadlift 495x1

[jdmrex1]

It's a lady.

:rofl: 120 should be great then.
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6'2" and 239 as of today...broke the 20lb barrier finally
Good job man.
[QUOTE=k20z3coupe;309363

whats up guys, been working out for a while and finally getting to a place where im happy, weight 195, bench 315x3 squat 400x1 deadlift 495x1[/QUOTE]

Nice looking good man I am shooting for that 190. Currently weighing in at 187..
Im still hapy with my current weight.

So this month I will be trying this juice I found online. I have that stubborn belly fat that just wont leave.
I am hoping this really works as I will start this monday then post results at the end of the month.

This is Major Fat Burner... as well as many other benefits. I juice... 1 OR 2 GRAPEFRUITS ( or more) 2 -12 oz bags of CRANBERRIES 1 LEMON ( or more) Throw in VitaMix with: 1 TSP KELP or more 1 TABLESPOON OLIVE OIL... Few drops of Cayenne Pepper.. ( I use hot hot cayenne extract, powder is fine as well) Add water for more flow! hehe Blend~ Have this first thing in the morning. Pretty major. Doesnt taste 2 bad either. Just sharing the knowledge!

http://www.rawfoodtalk.com/showthread.php?46575-Super-Fat-Burning-Juice...

[jdmrex1]

Sorry for that crappy post haha I don't know what happened.

[k20z3coupe]

Well what do you eat like regularly? Diet is a way bigger factor in getting into shape than people think.

[jdmrex1]

Well what do you eat like regularly? Diet is a way bigger factor in getting into shape than people think.

I been trying to keep a steady diet but it is really hard. I try and eat 4 to 5 times a day.
My usual day consist of:

Mornings I make myself an omlett with 3egg whites, a whole egg and spinach.
I usually down this with some orange juice.

When I leave for work I pack me fruit, apples, bananas, strawberries and also a bag of carrots.

For lunch I try and make it the day before. Usually it is chicken but I have pork chops or meat instead.

When I get out of work thats wheb I go to the gym and after wards I make mysef a protein shake.
Most the times I rlace a meal with one of these shakes.
I use strawberries, a banana, a orange, an apple, a carrot, cup of cranberrie juice, a cup of oatmeal, two scoops of weigh protein and a cup of 1%fat free milk.
I been adding a scoop of peanut butter to get some fatty oils in there.

This is what I TRY and do on a regular basis plus i eat a lot bn of junk too since I am out on the road a lot.

[failedabortion]

Possible goal someday lol
https://www.youtube.com/watch?v=cxKLSSwx6Pg

[apSquidFace]

for lunch i try and make it the day before. usually it is chicken but i have pork chops or meat instead.
.

wat?

[Miracle711]

Possible goal someday lol
https://www.youtube.com/watch?v=cxKLSSwx6Pg



That's intense! Hope you get there one day. :)

[jakellama123]

wat?

hahahaha

[jdmrex1]

wat?

:080:

So today is my cardio I did 2mile run and ended it with 20 minutes on the bike on hill mode.

Fuck I couldn't feel my ass after I got off the bike. This is my second time doing the bike.
I usually just go hiking on my cardio days.

[failedabortion]

That's intense! Hope you get there one day. :)

Thanks, I've got years before hitting that goal...But I have dropped another 3lbs and kept it off over the last 3 days so who knows.

:080:

So today is my cardio I did 2mile run and ended it with 20 minutes on the bike on hill mode.

Fuck I couldn't feel my ass after I got off the bike. This is my second time doing the bike.
I usually just go hiking on my cardio days.

Should do an azht group hike...I'd most likely be down.

[jdmrex1]

Thanks, I've got years before hitting that goal...But I have dropped another 3lbs and kept it off over the last 3 days so who knows.



Should do an azht group hike...I'd most likely be down.

We should. I go every sunday morning.

[bb4arson]

Today was a little different. I tried making up for my missed day yesterday, so I thru In some extra work outs
Dead lift
135x8 straight leg
225x 10
315x 5
405x3 big pauses.
315x12

Dumbell Shoulder press
75x8
80x7
85x3

Behind the back barbell shoulder pres s. All the way to the traps
135x7
155x8
155x6
Calve raises on sitting down calf raise machine
2 45s X 12
3 45s X 10
4 45s x5
4 45s x6 with 3 pumps on tops. Kinda felt like I was cheating

Cable Tricep extension
100x 20 lol
160x 10
180 X 8
190 X 6


I worked out abs a little but that doesn't matter much

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[failedabortion]

have weighed 231 for the last few days, puts me at 29lbs lost from when I started three months ago.

[PhxKid92]

well laziness caught up to me again and i lost all my progress already, its hard when you have nobody to push you lol

[Spec C]

1badlst has been training with us. Can't wait to see this guy in a couple months. :)

[clean4door]

1badlst has been training with us. Can't wait to see this guy in a couple months. :)

Could only imagine

[failedabortion]

well laziness caught up to me again and i lost all my progress already, its hard when you have nobody to push you lol

Get back on it and find a way to motivate yourself without relying on someone else to push you.

:sm:

[PhxKid92]

i need a workout buddy lol and it sucks not having nobody to spot you, iv gotten weight stuck on my chest a few times haha

[Dirt McGirk]

i need a workout buddy lol and it sucks not having nobody to spot you, iv gotten weight stuck on my chest a few times haha

What gym do you go to?


I was working on chest today and towards the end of benching I decided to put up 315, which I haven't touched in months and I asked a kid to spot me, he stared at me for a second and said he was with his friends and walked away. Got 315 x3 anyway thanks to one of his not so douchy friends.

[skar1.0]

Wtf? That's fucked up I always spot when asked, especially since I've gotten stuck with weight on me before glad you got help though fucking kids these days

[skar1.0]

i need a workout buddy lol and it sucks not having nobody to spot you, iv gotten weight stuck on my chest a few times haha

Look back at your pics before progressing, do you want to go back to that or keep inching forward? You don't have to max out every workout, its good to push yourself but push yourself to your own limits when you're alone work with what you can and slowly climb up. I've gotten used to working out alone now but if you're in the west valley I'll help you out sometime, i go to 24hr fitness.
Numbers from last night:
Dumbbell press
85x10
90x10
95x8
95x6
Dumbbell flies
40x10
45x6
50x6
55x5
Dumbbell shoulder press
45x12
50x10
60x12
60x6
Flat bench (chest was pretty sore after the dumbbell presses don't judge me)
185x6
185x4
155x10
135x5 (held for 5 count hovering above chest)
115x5 ''
Deadlifts
205x8
225x8 (2sets)
275x4
315x3 (about thirty seconds in between each rep reset each rep)
Seated belt row
165x12
195x10
225x6
255x5
225x5
Dumbbell row
80x10 each arm
85x10
90x8
95x8
Then i did situps and pullups but i don't count those since i do them everyday, as well as calf raises and calf extensions (fuck you big calf guys)

[bb4arson]

I just recorded a form check video be ready to judge me
this was after i dead lifted
225x12
315x6
315x8
315x4
deadlift
https://www.youtube.com/watch?v=1S6biJ-K3Y8&feature=youtube_gdata_player


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[Spec C]

Video isn't working for me.

I had to deadlift 465 for 15 singles with 30 sseconds rest. Shit sucked.

[bb4arson]

Try looking at it again. I guess it uploaded as private the first time.

And Damn that's fucking gnarly

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[Spec C]

Form actually looks pretty good from what I can tell. Next time get one directly from the side.

Couple points to address would be :
Knees turning in. You want to externally rotate the hips and force the knees out slightly.

Secondly don't "yank" the bar off the floor like that. You can see you dip down taking the slack outof the bar then snap back. Ideally you want to preload tthe bar. You want to take the slack out of it, then pull .

[bb4arson]

Form actually looks pretty good from what I can tell. Next time get one directly from the side.

Couple points to address would be :
Knees turning in. You want to externally rotate the hips and force the knees out slightly.

Secondly don't "yank" the bar off the floor like that. You can see you dip down taking the slack outof the bar then snap back. Ideally you want to preload tthe bar. You want to take the slack out of it, then pull .

Yeah I'll try that next time. I could adjust my phone proper next to.

Oops didn't mean to yank usually I am pretty good at not doing that.
I have a check list I hit before I go for a lift as you could tell I was prepping for the lift. Do you have like certain bullet points you think before you go for the pull?

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[Spec C]

One thing I have been doing is trying to run through any mental cues in my head before I grip the bar, this way I can just grip it and rip it.

I started to over think the lift a bit back before my meet, and my deadlift was going to shit. I would grip the bar and then spend a good 20 second down there running through all these things in my head, and end up missing the lift.

One of the more important cues you should be thinking about is "chest up".

[bb4arson]

Thanks for the insight. I never really thought about the chest up thing. But makes sense.

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[SiR Mikey]

Its a pain in the dick, but try loading the bar on the floor. You lose a lot of energy unracking it like that. I used to roll each side up on a 10lb plate to load and unload.

[Spec C]

Yea and don't walk it in like that . lol

At least you put the thing down before pulling. When I saw it loadded in the rack I was waiting for the whole walk it out and bang it off the floor like a second rep. Seen that so many times.

One guy told me he could deadlift 500, he unracked it, drops down bounces it off the floor and barely gets back up to lockout. Tried to explain to this fool it's not a deadlift if you dont pull it off the floor. Lol There is no "dead" in what he did.

[bb4arson]

Haha yeah I know what you mean I have seen that many times. Don't worry I reset the weight every time.

I hate that they have these new hexagon weights. They are so uncomfortable. They get me out of my groove.

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[failedabortion]

May actually take a shirt off progress pic in the next 10-15 pounds...

Left= 250lbs down 10lbs from start of 260lbs
Right= currently 229lbs...down 31lbs from start

http://i1093.photobucket.com/albums/i435/azhtfailed/progress062713_zps7d1d6d49.jpg

waist down to a loose fitting 38 from a tight fitting 40, shirt down to a relaxed fitting xl from a really tight fitting xl/loose fitting xxl. Not sure if Ill ever fit anything smaller than a 36 waist or tight fitting L shirt because of my large hips and rib cage though.

[bb4arson]

Great job man you can see the weight lose in your face.


So today I hit my personal best on deadlifting 425x1 :-D
Took the advice yall gave me and got it first try.

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[Spec C]

Solid work FA. You look like a different person.

[failedabortion]

Thanks guys! Definitely feel like a different person...was looking at gyms downtown but holy fawk its like $80/month for golds...hoping to set some weightlifting goals for the rest of the year soon.

Great job on the 400+lb dead lifts! Hope to be above 400lbs again in the next year or two.

[Spec C]

Any of you guys interested in a pair of lifting shoes? Thinking about upgrading to the Adipower's and will sell these cheap. Near perfect condition. Love them for squatting, benching, OHP, etc.. Prefer to lift in flat/barefoot for Dl.

Look like this.
http://www.roguefitness.com/media/catalog/product/cache/1/header_sm_image/0dc2d03fe217f8c83829496872af24a0/a/d/adidas-grey-side_2.jpg

[failedabortion]

posting cause I cant see the next page...

adding to this post just cause...according to the navy bmi I am at 25% bf...which is just under obese and acceptable...but still feel like a fatass at that percentage, other calculators were around 22-23%.

[failedabortion]

221lbs today 6' 1" 17" neck...39" just above belly button. Really wanting to give strongman training a try.

Shirt off pic...feel like my 200lb goal wont be enough. You can see why I feel my rib cage is huge, everything sinks in right under my lower ribs? Shoulders back correcting posture not really sucking it in.

http://i1093.photobucket.com/albums/i435/azhtfailed/2013-07-11_12-44-39_127_zps72e65c1e.jpg

[Slow_HX]

Spec C, are tips for doing standing shoulder press? I feel that I'm using my back too much, although it doesn't hurt, as i lift over my head.

[Spec C]

You mean your lower back? Don't arch back too much. Make sure you lock the low back and stay tight.

I like gripping a thumb length from the smooth section on the bar. Basically pinky on rings. On these I use a "false" grip, ie thumbless.

Get your upper back real tight before you even grab the bar. Retract your scapula like on bench.

Set one foot right where you want to end up when you come out of the rack, this way you only need to take a small step back. I usually set my left foot, then step under the bar with my right. Then after I grab it, take a small step back, and press.

You want to have a bit of lean backwards, but not TOO much. You want the bar path to go backwards, not forward. The bar should end up almost directly over your heels at the top of the lift. You want to drive your body through, once the bar clears your head.

Here is a good visual of what it SHOULD look like.. You can see he has a lot of tension in his upper back, and uses it to "squeeze" through it.
http://www.youtube.com/watch?v=F5lX5oNJRdo

http://www.youtube.com/watch?v=-T3jgnQb1HM

[jdmrex1]

You mean your lower back? Don't arch back too much. Make sure you lock the low back and stay tight.

I like gripping a thumb length from the smooth section on the bar. Basically pinky on rings. On these I use a "false" grip, ie thumbless.

Get your upper back real tight before you even grab the bar. Retract your scapula like on bench.

Set one foot right where you want to end up when you come out of the rack, this way you only need to take a small step back. I usually set my left foot, then step under the bar with my right. Then after I grab it, take a small step back, and press.

You want to have a bit of lean backwards, but not TOO much. You want the bar path to go backwards, not forward. The bar should end up almost directly over your heels at the top of the lift. You want to drive your body through, once the bar clears your head.

Here is a good visual of what it SHOULD look like.. You can see he has a lot of tension in his upper back, and uses it to "squeeze" through it.
http://www.youtube.com/watch?v=F5lX5oNJRdo

http://www.youtube.com/watch?v=-T3jgnQb1HM

Great advice I have noticed me arching my back also. Especially in those last reps.
Last time I did shoulders my left started giving me a problem. I was at the end of my work out when my shoulder gave out.
I had a strong pain on my shoulder blade and couldn't lift past my chest..
Could this be because of poor posture?
I always warm up and strech before and during my work out.

[Slow_HX]

I lay out my arms in front and that is usually where I grip the bar (shoulder width). I'd have to take a look at the bar to see if that is about the same spot you suggest I grip it. Another thing, why go with a thumbless grip?

[Spec C]

I lay out my arms in front and that is usually where I grip the bar (shoulder width). I'd have to take a look at the bar to see if that is about the same spot you suggest I grip it. Another thing, why go with a thumbless grip?

It was the way I was taught by my training partner(guy in video above). He holds the world record in strict overhead press in the APA, at 350lb, so I don't argue..heh

It recruits a bit more tricep which is important for lockout. And unlike bench you aren't at as great of risk of the bar slipping and smashing your face to death. I still do chalk my hands though.

The proper way to do a "false" or thumbless grip is to grab the bar with your hole hand, get a good grip THEN take the thumb off.

DO NOT bench like this. lol

[jdmrex1]

I have seen people bench with a thumbless grip.. Always makes me cringe.

[intel]

I have seen people bench with a thumbless grip.. Always makes me cringe.

i bench with a false grip, i feel more support in my wrist when i squeeze my thumb against the rest of my fingers. any reason why i shouldnt? theres no definitely answer online

[jdmrex1]

i bench with a false grip, i feel more support in my wrist when i squeeze my thumb against the rest of my fingers. any reason why i shouldnt? theres no definitely answer online

Im not saying you shouldn't. If that grip works for you then thats great. I personally would never use a false grip benching, since I have seen first hand what happens when that bar slips.

[intel]

ohhh!! gotcha! yea i grasp pretty firm and i control the weight instead of throwing it with intensity! but im also always open to suggestions. ill give formal grip a shot today using some new pointers i found while researching the issue

[Phillie]

Took a couple month break. Back into it. Need to get the BF down.

74184

[PhxKid92]

on instagram straight flexing literally lol

[failedabortion]

Realized I was losing strength with my diet/workouts, also changed my mindset of trying to lose weight to just losing bf. Current weight at 211lbs 6'1", no idea of bf lost since start and doesn't really matter since I lost muscle/strength...

From a month ago until a week ago I was still on the mindset of just getting my weight down. Currently trying to get rid of the extra fat that is more noticeable while still while building strength, so eating close to my bmr should be ok correct?
left is the pic from july, right is today.

http://i1093.photobucket.com/albums/i435/azhtfailed/813prog_zps9f7d8486.jpg

[PhxKid92]

your rib cage looks abnormally big or are you just sucking your stomach in? good luck with your goals

[failedabortion]

your rib cage looks abnormally big or are you just sucking your stomach in? good luck with your goals

I've been thinking abnormally large rib cage. That was just correcting my slouching posture with my shoulders back and down. If I suck my stomach you could hide a fist under my ribs lol.

And thanks, don't really have goals anymore...just working on getting my bf down while building strength and keeping a good diet.

[PhxKid92]

I've been thinking abnormally large rib cage. That was just correcting my slouching posture with my shoulders back and down. If I suck my stomach you could hide a fist under my ribs lol.

And thanks, don't really have goals anymore...just working on getting my bf down while building strength and keeping a good diet.
im not putting you down or anything by any means i was just curious... but keep up the work man you'll get to where you wanna be soon.:thumbup:

[failedabortion]

im not putting you down or anything by any means i was just curious... but keep up the work man you'll get to where you wanna be soon.:thumbup:

I didn't take it that way, I've been asked that a lot with my shirt off. Was at my parents yesterday and my mom said hers is the same way. So even I've been curious.

[SiR Mikey]

i bench with a false grip, i feel more support in my wrist when i squeeze my thumb against the rest of my fingers. any reason why i shouldnt? theres no definitely answer online
Aside from the potential safety factor, I think its really personal preference. I feel stronger with a false grip but get severe forearm pain at higher weight, especially with a skinny bar. I also had an experienced lifter tell me it can lead to carpal tunnel.
Realized I was losing strength with my diet/workouts, also changed my mindset of trying to lose weight to just losing bf. Current weight at 211lbs 6'1", no idea of bf lost since start and doesn't really matter since I lost muscle/strength...

From a month ago until a week ago I was still on the mindset of just getting my weight down. Currently trying to get rid of the extra fat that is more noticeable while still while building strength, so eating close to my bmr should be ok correct?
left is the pic from july, right is today.

http://i1093.photobucket.com/albums/i435/azhtfailed/813prog_zps9f7d8486.jpg

Damn man, huge difference! I have 2 friends that are pigeon chested like you as well.

[Spec C]

On the topic of false grip. A lot of great benchers bench like that, I just personally wouldn't recommend someone new start like that. It can be dangerous.

Keep in mind a lot of the elite benchers who use false grip have 3 spotters. One in back, two on the sides. So if it slips out of their hands it is "usually" grabbed instantly.

If you are going to use it, the proper way is grip the bar with a FULL grip, then remove the thumb.

[failedabortion]

Food scale ordered...not sure why I thought I could keep track of macros without one lol.

Any tips to convince my lifting partners to switch to ss? Or just start it by myself without a spotter?

[Spec C]

Food scale ordered...not sure why I thought I could keep track of macros without one lol.

Any tips to convince my lifting partners to switch to ss? Or just start it by myself without a spotter?

In my experience when people need convincing they end up half assing the program, and quitting/going back to what they originally were doing after a short while. What sort of stuff are they doing now?

FWIW you don't need a spotter. Worst case bench in the power rack. Set the pins at chest height in case you need to dump it.

SS is a decent beginner program. I say go for it. Video your lifts, so you can get your form dialed in, and you nip any bad habits in the bud before they go one for too long.

[failedabortion]

In my experience when people need convincing they end up half assing the program, and quitting/going back to what they originally were doing after a short while. What sort of stuff are they doing now?

FWIW you don't need a spotter. Worst case bench in the power rack. Set the pins at chest height in case you need to dump it.

SS is a decent beginner program. I say go for it. Video your lifts, so you can get your form dialed in, and you nip any bad habits in the bud before they go one for too long.

Lots of machines and dumbells, "isolation" lifts 5 days a week all upper body...they pretty much never touch a straight bar or want to do legs. They are more worried about weight than form also, getting sloppy trying to finish sets instead of dropping weight etc.

I've seen some noob gains working out with them, but feel ss would be a lot better.

[Phillie]

So you mean super set by ss?

[failedabortion]

So you mean super set by ss?

Starting strength, its like 5x5.

[Spec C]

Yea you should be taking full advantage of these newb gains by doing a real program. Isolation stuff has it's place, but IMO no new lifter should start with that kind of stuff.

Run SS for a while(6-12mo), then move to a more intermediate program like 5/3/1

[Phillie]

Has anyone strained the rear neck muscles straining to hard doing reps? I have and since then its easier to strain them now. i have to be careful or else it'll affect my next workouts with the discomfort it causes.

[jdmrex1]

Starting strength, its like 5x5.

How does this work? I ask since its the first time i hear about it and im curious.
Im also always looking for new work outs to mix it up a bit.

[jdmrex1]

Starting strength, its like 5x5.

How does this work? I ask since its the first time i hear about it and im curious.
Im also always looking for new work outs to mix it up a bit.

[failedabortion]

Has anyone strained the rear neck muscles straining to hard doing reps? I have and since then its easier to strain them now. i have to be careful or else it'll affect my next workouts with the discomfort it causes.

Just above the shoulder blades/traps up the back side of your skull? Sounds painful.

How does this work? I ask since its the first time i hear about it and im curious.
Im also always looking for new work outs to mix it up a bit.

Basic idea of it

http://www.bodybuilding.com/fun/starting-strength-review-of-mark-rippetoes-barbell-bible.html

[Spec C]

Read the book or starting strength wiki.

[jdmrex1]

Just above the shoulder blades/traps up the back side of your skull? Sounds painful.



Basic idea of it

http://www.bodybuilding.com/fun/starting-strength-review-of-mark-rippetoes-barbell-bible.html

That looks interesting. Ill have to look into the books.
I have been neglecting machines lately and doing more barbell, dumbell..

[Spec C]

It's an informative book and solid beginner program. It is very bare bones, back to the basics, type of routine. Even if you're more of an intermediate lifter it'd still serve you well for a while before moving onto something else. (531,5 x 5, cube, etc)

[failedabortion]

Spec you were right on about convincing them..."something on the internet won't get you real results". Who lifts and doesn't want to bench, overhead press, deadlift and squat?

Got my scale and started tracking my Cal/macros better today. Still at 210lbs but keep losing bf mostly in my arms and legs.

Looks like chest and belly will be last to go...

http://i1093.photobucket.com/albums/i435/azhtfailed/2013-08-29_21-33-49_65_zps63a5059c.jpg

[Spec C]

Spec you were right on about convincing them..."something on the internet won't get you real results".

I don't get what they mean by that..lol It isn't "from the internet" It is a real book, by a real strength coach, who has trained real athletes in real life.hah

[failedabortion]

I don't get what they mean by that..lol It isn't "from the internet" It is a real book, by a real strength coach, who has trained real athletes in real life.hah

Pretty much lol, one is my little brother who's in the military...last night he told me to just do squats on the smith machine instead of in a rack because its the same thing.

[Spec C]

Yikes..lol

Sounds like he needs a gym "intervention". ;)

You should do SS, and they will watch you pass them all up in a matter of months.

[failedabortion]

Sounds like he needs a gym "intervention". ;)


Agreed...worked out with them Wednesday, 70 minutes working tri's and bi's. Downloaded the big lifts pro app while I wait for my ss book to show up.

At 204lbs as of this morning, original goal was 200 but think I'll feel better at 180ish and do a real slow bulk.

[PhxKid92]

Agreed...worked out with them Wednesday, 70 minutes working tri's and bi's. Downloaded the big lifts pro app while I wait for my ss book to show up.

At 204lbs as of this morning, original goal was 200 but think I'll feel better at 180ish and do a real slow bulk.
how much weight have you dropped so far?

[failedabortion]

how much weight have you dropped so far?

56lbs was at 260 earlier this year.

[PhxKid92]

wow nice job, thats a lot of weight

[Spec C]

Good work man. Keep it up. I think doing these big lifts will help tremendously.

[failedabortion]

wow nice job, thats a lot of weight

Thanks, shits easy and should of done it forever ago lol.

Good work man. Keep it up. I think doing these big lifts will help tremendously.

Thanks, I think they should too. Have to bust out of the routine of working out with others and doing it by myself again.

[failedabortion]

can see how big my rib cage looks in comparison to my waist(pants waist which is a 36) with my arm out of the way, not sure if that's more of a downer than the gut/chest fat lol.

Anyone wanna swap rib cages...

http://i1093.photobucket.com/albums/i435/azhtfailed/IMG_20130906_100031_zps4663160e.jpg

[jdmrex1]

So friday was the first day I did a complete dead lift work out.

Bar x 15 warm up
90 x 10 twice
150 x 5 twice

On my last set there was a couple of reps were I felt it on my lower back. I tried to keep my form as correct as possible thats why I didn't want to go heavier.
I am still sore as shit on my middle and upper back.
Also my traps and legs..
I should have been doing dead lifts sooner..

I am currently at 175. And unknown BF..

Also I orderes my book on SS. Hoping to start it in a couple of weeks.

[usdm420]

Gonna start keeping somewhat of a log to give an idea of my "routine". I'll also start keeping better tabs on how much weight I'm putting up. I know where I'm at in terms of what I select on the racks, but I haven't been doing the math in terms of total weight, etc.

Last night was chest/triceps

Bench Press
1 warmup set @ 150lbs. x10
170 x10
180 x9
190 x6
170 x8

Incline Press
Same as BP

Dumbbell Press
Warmup set @ 45lbs.
55lbs. x10
65lbs. x8
70lbs. x6
55lbs. x9

Dumbbell flyes
Warmup set @ 40lbs.
45lbs. x10
50lbs. x9
60lbs. x6
50lbs. x6

Skull Crushers
Warmup set @ 40lbs.
45lbs x10
50lbs. x10
60lbs. x6
50lbs. x6

Tricep Rope Pulldowns
These were done on a machine and I haven't calculated the weight.
1 warmup set followed by 4 working sets. Last set is a drop set (start high then continue to drop weight till failure)

Overhead Tricep Extension
Warmup set @ 35lbs
40lbs. x15
45lbs. x15
50lbs. x10
45lbs. x15


Closed out with a "cool down" of slow and easy pushups (2 sets of 10)

Hit the Sauna for 20 minutes to complete the sweat

[usdm420]

http://img.photobucket.com/albums/v209/usdm420/me-3.jpg
https://sphotos-b.xx.fbcdn.net/hphotos-ash3/1236693_10202206302022869_485670772_n.jpg

Slowly getting back to where I used to be in the early 2000's.

[usdm420]

This is me currently at 6' 272lbs.

https://sphotos-a.xx.fbcdn.net/hphotos-ash3/1185452_10202162658531809_201974481_n.jpg

Hoping to eventually get down to 250-ish with that thick, stocky build that kind of comes naturally with my frame. I just gotta put in the work.

[Spec C]

Good luck on getting back in the swing of things.

[PhxKid92]

spec post pics... whats your current weight ?

[Spec C]

spec post pics... whats your current weight ?

Around 210.

No pics but here is part of my bench workout from last Tuesday. Long ass workout.
http://www.youtube.com/watch?v=XutQzzQY17U

[Phillie]

5'8, 180 lbs. Working on getting more cut up.

http://i31.photobucket.com/albums/c352/mariashores/A4C04D10-5087-4717-A2BE-E9BD287D2E24-1296-000000AF222D1038_zps60453283.jpg

[PhxKid92]

Around 210.

No pics but here is part of my bench workout from last Tuesday. Long ass workout.
http://www.youtube.com/watch?v=XutQzzQY17U
nice your spotter is a big dude as well lol.. i always forget but how tall are you ?

[Spec C]

nice your spotter is a big dude as well lol.. i always forget but how tall are you ?

Yea, he is like 6'5 300lb..lol I am a midget 5'7ish

[PhxKid92]

Yea, he is like 6'5 300lb..lol I am a midget 5'7ish
im only 5'8 so

http://i1344.photobucket.com/albums/p646/thrallwarcry/feel2_zps4d0595c1.jpg (http://media.photobucket.com/user/thrallwarcry/media/feel2_zps4d0595c1.jpg.html)

[clean4door]

Around 210.

No pics but here is part of my bench workout from last Tuesday. Long ass workout.
http://www.youtube.com/watch?v=XutQzzQY17U

Beastly spec, looking good man

[jdmrex1]

So here is a quick vid of mt deadlift.. Extensive criticism is

http://static.photobucket.com/player.swf?file=http://vid682.photobucket.com/albums/vv183/jdmrex1/VIDEO0023_zps10718b60.mp4
Lmk if you guys can view it.

[jdmrex1]

:hi:

[SiR Mikey]

I'll do my best.
First thing is your starting form. Your shoulders are forward which rounds out your back. Keep your shoulder blades "pinched" and chest out. Find a spot on the ground about 15 feet out and don't let your eyes stray from it, you don't want your head looking up. Bring your feet in closer so they're no more than shoulder width apart with your toes pointed straight. I'd also recommend taking your shoes off. Those shoes compress and allow your ankles to roll as well as absorb some of your explosion from the beginning of the lift. Lastly, don't drop your ass so far down, the lift should feel as natural and fluid as standing up.
As for the lift itself, you're breaking the lift into 2 different movements. I think part of the problem with that is the fact you're starting it at such a deficit with the little plates(this is partially to blame for your dropped-ass setup as well). You're starting it off by lifting with your legs so your ass shoots up, then finishing it up as a good morning. Keep your weight on your heels and pull the bar up your chins. Ideally you want to pull the weight and thrust your hips forward to finish the pull, don't think of it as just the lower backs job. From the angle of your video, the bar should move up in one straight line up and down. This may not make sense so hopefully Spec can come in and word things better for me and point out other things I may have missed

[jdmrex1]

I'll do my best.
First thing is your starting form. Your shoulders are forward which rounds out your back. Keep your shoulder blades "pinched" and chest out. Find a spot on the ground about 15 feet out and don't let your eyes stray from it, you don't want your head looking up. Bring your feet in closer so they're no more than shoulder width apart with your toes pointed straight. I'd also recommend taking your shoes off. Those shoes compress and allow your ankles to roll as well as absorb some of your explosion from the beginning of the lift. Lastly, don't drop your ass so far down, the lift should feel as natural and fluid as standing up.
As for the lift itself, you're breaking the lift into 2 different movements. I think part of the problem with that is the fact you're starting it at such a deficit with the little plates(this is partially to blame for your dropped-ass setup as well). You're starting it off by lifting with your legs so your ass shoots up, then finishing it up as a good morning. Keep your weight on your heels and pull the bar up your chins. Ideally you want to pull the weight and thrust your hips forward to finish the pull, don't think of it as just the lower backs job. From the angle of your video, the bar should move up in one straight line up and down. This may not make sense so hopefully Spec can come in and word things better for me and point out other things I may have missed

Thank you mikey.
And yea I noticed a lot of things wrong after looking at a bunch of videos and analyzing mine.
Yea my ass dropping too much was the main thing I noticed..
Ill really work on the pointers you gave me.:bigsmile:

[SiR Mikey]

Bump because I can't see your reply lol

[SiR Mikey]

And again

[SiR Mikey]

Thank you mikey.
And yea I noticed a lot of things wrong after looking at a bunch of videos and analyzing mine.
Yea my ass dropping too much was the main thing I noticed..
Ill really work on the pointers you gave me.:bigsmile:

If its not too heavy for you, try and stick with no less than 45s when you deadlift. You can also bring some 2x6s to bring the weight higher up

[Spec C]

I'll do my best.
First thing is your starting form. Your shoulders are forward which rounds out your back. Keep your shoulder blades "pinched" and chest out. Find a spot on the ground about 15 feet out and don't let your eyes stray from it, you don't want your head looking up. Bring your feet in closer so they're no more than shoulder width apart with your toes pointed straight. I'd also recommend taking your shoes off. Those shoes compress and allow your ankles to roll as well as absorb some of your explosion from the beginning of the lift. Lastly, don't drop your ass so far down, the lift should feel as natural and fluid as standing up.
As for the lift itself, you're breaking the lift into 2 different movements. I think part of the problem with that is the fact you're starting it at such a deficit with the little plates(this is partially to blame for your dropped-ass setup as well). You're starting it off by lifting with your legs so your ass shoots up, then finishing it up as a good morning. Keep your weight on your heels and pull the bar up your chins. Ideally you want to pull the weight and thrust your hips forward to finish the pull, don't think of it as just the lower backs job. From the angle of your video, the bar should move up in one straight line up and down. This may not make sense so hopefully Spec can come in and word things better for me and point out other things I may have missed
Pretty good summation IMO.

Few points:

1. the bar is too far from you on the start. Try starting with the bar at exactly half your foot. This is about 1-2" off the shins. You might have to move it in closer but start there.

2. You can have your toes pointed out a bit. This will help create torque in the hips. This doesn't mean duck footed, but a couple of degrees.

3. Shoes. Pull barefoot as Mikey said or get a good pair of flat soled shoes. Chucks, Adidas Superstar's, etc. Use them. I pull in barefeet when I go for 1rm attempts, at meets, etc. I like to train in shoes. When you remove that 1" deficit, it is that much more to your advantage.

4. Use 45lb plates.

5. On the negative portion(way back down). Drive your ass back letting the bar glide down your thighs. Keep pushing your ass back until the bare hits your knees, then drop the knees.


Next week take another video using 45lb plate.

[failedabortion]

On the topic of dead lifts...recommendation for pants or?

http://i1093.photobucket.com/albums/i435/azhtfailed/IMG_20130911_152305_zpsed783436.jpg

[Spec C]

Soccer socks.

But video your form. You seem to be catching an awful lot of leg. Usually you will smack the shin but yours looks like it drags all the way up..lol

Pretty normal though. Just about everyone who deadlifts will have busted up shins.
http://i1125.photobucket.com/albums/l585/Spec_C/IMG_20130712_083506_zps48a1f8db.jpg (http://s1125.photobucket.com/user/Spec_C/media/IMG_20130712_083506_zps48a1f8db.jpg.html)

[failedabortion]

I am dragging it all the way up...not supposed to? I'm 6'1" and have long legs, just seemed to help keep my form fluid so I don't straighten(not locked out) my legs before my back(head and spine also aligned in a neutral position throughout lift).

[Spec C]

Let's see a video.

[failedabortion]

Tips for recording yourself by yourself ? May have to wait until sat/sun unless I can get a random to film me Friday.

[Spec C]

Prop camera/phone up somewhere. Or put a weight plate on the floor and set the camera/phone in front of it. It's not difficult.

Best angle for dl is side or 3/4 from the front.

[failedabortion]

Somewhat did it with just a 40lb bar and felt close to the rom from today minus the extra weight. Can already see my head to far up, plus my back is rounded some...partly to do with the crushed vertebrae right there that would take surgery to correct.

http://i1093.photobucket.com/albums/i435/azhtfailed/th_091113165146_zps01b4c037.jpg (http://s1093.photobucket.com/albums/i435/azhtfailed/?action=view&current=091113165146_zps01b4c037.mp4)

[Spec C]

Gotta get a plate on the bar to fully address it. I wanna see you walk up to the bar and set up, etc. You have to do the lift like a real lift as you would perform it normally.

[bmxican]

gotta update everyone! Went off the wall with work and all that traveling and let myself go COMPLETELY! been back on track and definitely already feeling good. I shall post some new pics soon.

[PhxKid92]

audioslave ;)

[jdmrex1]

Pretty good summation IMO.

Few points:

1. the bar is too far from you on the start. Try starting with the bar at exactly half your foot. This is about 1-2" off the shins. You might have to move it in closer but start there.

2. You can have your toes pointed out a bit. This will help create torque in the hips. This doesn't mean duck footed, but a couple of degrees.

3. Shoes. Pull barefoot as Mikey said or get a good pair of flat soled shoes. Chucks, Adidas Superstar's, etc. Use them. I pull in barefeet when I go for 1rm attempts, at meets, etc. I like to train in shoes. When you remove that 1" deficit, it is that much more to your advantage.

4. Use 45lb plates.

5. On the negative portion(way back down). Drive your ass back letting the bar glide down your thighs. Keep pushing your ass back until the bare hits your knees, then drop the knees.


Next week take another video using 45lb plate.

Thabks Spec. I wasn't too sure of starting woth 45's but I did do a rep to test out the weight.
I will post up another video when I work on some of these points.

[PhxKid92]

lol my two year old.... check out that form haha

http://www.youtube.com/watch?v=CyUGW5y5Ao4

[Spec C]

Form is better than mine.. seriously.

Kids are naturals for squatting. Super mobile/flexible.

[PhxKid92]

haha thats hilarious

[clean4door]

I hardly ever take pics. But I was scrolling through and stumbled upon this pic. Thought it was a good comparison lol
http://i753.photobucket.com/albums/xx180/clean4door/null_zps48da0b71.jpg

[bmxican]

way to go clean4door!!!! The difference is very noticeable!!!

[clean4door]

Thank u sir. I owe a lot of that to specs special diet lol

[bmxican]

are you also weight training? It seems like you are since its not like you are just getting skinny??

[Spec C]

Mike uses the Shake weight..
http://www.abqjournalfit.com/wp-content/uploads/2011/10/shake-weight.jpg

Good job man.. BIG changes.

[clean4door]

Thanks spec. U made it a lot easier on me for sure
And thanks for giving. Away my secret
Bmx at first it was stickly cardio I made that transformation working 7 months. Than I got together with spec and he set me up with proper diet and a good lifting plan.

[failedabortion]

Sorry for the sideways video and it starting with me in position, was getting pissed at my brother after telling him before hand what and how to film it...and laughing at him 1/2 equating on the smith machine.

Already notice my head position, shitty fluid motion and shoulders/rounded upper back.

http://i1093.photobucket.com/albums/i435/azhtfailed/th_2013-09-13_10-36-11_101_zpseed7f842.jpg (http://s1093.photobucket.com/albums/i435/azhtfailed/?action=view&current=2013-09-13_10-36-11_101_zpseed7f842.mp4)

[Spec C]

1. First and foremost. It is a deadlift. Set the weight down, and reset, then pull again. This is very important especially when new. Every rep should be a first rep. Pull set the weight down, stand back up, and then do another. Once you get better you can dead stop it, then just re-initiate the lift without the hole standing up thing. Right now you need the practice.

You are not even touching the ground on most of the reps..lol

2. Start with the bar closer to your shins. Have the bar intesect the midpoint of your foot.

3. Lower the weight by pushing your hips back letting the bar glide down your quads. Don't bend over like that.

4. Don't shrug the weight at the top. You want your arms/shoulders dropped down. Just need to lock out your hips/knees. You don't need to shrug or retract your scapula.

Some upper back rounding is fine. As long as the lower back is pretty flat.

[failedabortion]

Thanks spec!

#1 I knew better and keep forgetting.

#2 will hopefully remember from now on, hit one of my scabs in the set before.

#3 noted, off to watch videos...is it bad to want to keep doing them until I get it right...?

#4 my shoulder/back position before I shrug fine then? The crushed vertebrae is about the midpoint of where my upper back rounds, kind of scares me watching it but I have no pain during or after the lift from it.

Good video for form?

http://www.youtube.com/watch?app=desktop&persist_app=1&v=W5qcN_w_m8c

[Spec C]

This is a good video.
http://www.youtube.com/watch?v=T05c89FlKGY

So you think you can deadlift?(7 part series.. Here is part 1)
http://www.youtube.com/watch?v=xS2wLZSdeDg

[usdm420]

I'm exactly 6 weeks in. For all you fellow fatties, there is only one secret.....BUST YOUR ASS!

I haven't even lost any weight really. A few pounds here and there, but the difference you can actually make in 6 weeks is pretty amazing if you just keep at it. Ill post an update in another month. I'm starting to get my line down the middle back. Happy about that.

https://fbcdn-photos-h-a.akamaihd.net/hphotos-ak-prn2/s720x720/1280481_10202268214530643_468316949_n.jpg

[jdmrex1]

Great job usdm.. You can really see a difference.
Im not good at pictures.. I never took one before I started training.
I have lost 35lbs tho.. Ill think about posting a pic lol.

[failedabortion]

For all you fellow fatties, there is only one secret.....BUST YOUR ASS!

And staying in a cal deficit.

I'm slowly working at eating closer to maintenance since I'm lifting now, feels like way too much food after eating 1800-2200 cals everyday for the last 6 months.

[PhxKid92]

lost all my progress since i stopped completely 4 months ago, this is what fast food almost everyday will do to you lol need to find a good diet shits getting out of hand 5'8 175ish

[usdm420]

And staying in a cal deficit.

I'm slowly working at eating closer to maintenance since I'm lifting now, feels like way too much food after eating 1800-2200 cals everyday for the last 6 months.

Meh, I beg to differ on that. Would a cal deficit diet help lose weight faster? Sure. But you can eat exactly how you are now and hit the gym. As long as you're going balls to the wall, your body will transform with nothing more than working out. I'm not saying you'll be some fitness model on beer and wings...but if you're already fat, just getting into the gym on a regular basis will start firming and toning things. It won't be at the pace as someone with a proper diet, but your body will respond.

[Spec C]

Meh, I beg to differ on that. Would a cal deficit diet help lose weight faster? Sure. But you can eat exactly how you are now and hit the gym. As long as you're going balls to the wall, your body will transform with nothing more than working out. I'm not saying you'll be some fitness model on beer and wings...but if you're already fat, just getting into the gym on a regular basis will start firming and toning things. It won't be at the pace as someone with a proper diet, but your body will respond.

It is the same thing essentially. You are just creating a caloric deficit through caloric expenditure.

But you can eat exactly how you are now and hit the gym. As long as you're going balls to the wall, your body will transform with nothing more than working out.
It can be true in some cases, but it does depend on the person, and just HOW bad they are eating.

If you are eating 5,000 calories a day, and only "need" 2500 factoring in activity you can get fat, despite busting your ass in the gym.

[bmxican]

keep at it USDM!!!

[jdmrex1]

Meh, I beg to differ on that. Would a cal deficit diet help lose weight faster? Sure. But you can eat exactly how you are now and hit the gym. As long as you're going balls to the wall, your body will transform with nothing more than working out. I'm not saying you'll be some fitness model on beer and wings...but if you're already fat, just getting into the gym on a regular basis will start firming and toning things. It won't be at the pace as someone with a proper diet, but your body will respond.

I second this statement.
After 7 months of hard work I have defenately lost punds and toned my body.
I haven't really changed my diet or eating habbits because first of all at work it is impossible.
Im out on the road all day and its difficult to take home cooked meals on a daly basis.
Most of my body is toned besides my gut.:( But its better than being in the shape I used to be in.

[SiR Mikey]

I second this statement.
After 7 months of hard work I have defenately lost punds and toned my body.
I haven't really changed my diet or eating habbits because first of all at work it is impossible.
Im out on the road all day and its difficult to take home cooked meals on a daly basis.
Most of my body is toned besides my gut.:( But its better than being in the shape I used to be in.

Sandwiches in a cooler can be your best friend when you do field work

[usdm420]

It is the same thing essentially. You are just creating a caloric deficit through caloric expenditure.


It can be true in some cases, but it does depend on the person, and just HOW bad they are eating.

If you are eating 5,000 calories a day, and only "need" 2500 factoring in activity you can get fat, despite busting your ass in the gym.

There is definitely a point where one can just flat out be eating way too much. I meant it more in terms of WHAT they eat. I mean...technically you could put 3,000 cals of pizza and burgers....hit the gym, and still firm up muscle and build strength.

[usdm420]

Sandwiches in a cooler can be your best friend when you do field work

Can be your best friend ANYWHERE lol
I used to be the eat out for lunch guy everyday. Now it's a cooler everyday.
Today's lunch is a turkey sammy on whole grain (just turkey, a slice of real colby jack, lettuce, tomato, mustard), a can of tuna, an orange, and a small tupperware container of black beans over brown rice with homemade salsa (fresh tomatoes, onion, cilantro, peppers, etc.)

[Spec C]

There is definitely a point where one can just flat out be eating way too much. I meant it more in terms of WHAT they eat. I mean...technically you could put 3,000 cals of pizza and burgers....hit the gym, and still firm up muscle and build strength.

Point is if you are losing fat, you are in a caloric deficit. There is no way around it. How you create that deficit, can vary.

[usdm420]

Losing fat, yes. But you can change the body drastically without even "losing" weight. If a guy is eating 3k cals of pizza, then decides to do work in the gym, while still eating 3k cals of pizza......he'll still change his body (even if he wasn't in a calorie deficit). His arms and chest will firm up, he'll tone up around the muscular areas. He won't have much luck in the gut dept though lol

I haven't lost a single pound in weeks...but the change is obvious.

[Spec C]

Losing fat, yes. But you can change the body drastically without even "losing" weight. If a guy is eating 3k cals of pizza, then decides to do work in the gym, while still eating 3k cals of pizza......he'll still change his body (even if he wasn't in a calorie deficit). His arms and chest will firm up, he'll tone up around the muscular areas. He won't have much luck in the gut dept though lol

I haven't lost a single pound in weeks...but the change is obvious.

You are not hearing what I am saying brother..lol

I never said WEIGHT. I said FAT. You need to be in a caloric deficit to lose fat.. PERIOD.

You have not lost weight, but you have lost fat. And you have done so by creating a caloric deficit, be it by cleaning up your diet, working out, or both.

A calorie is a measure of energy. You need to burn more of them, than you consume or you will not lose fat.

It is called the LAW of thermodynamics for a reason.

[usdm420]

Thermodynamics, physics.....all that other magic stuff. Who actually believes that?

LOL
I get ya man...and yes that is definitely how it works. More out than in.

[SiR Mikey]

Finally pulled 455 last night. I think I had 475 in me but I played it safe. I'm not cool like Spec with videos, my buddy just decided to take a pic

[PhxKid92]

looking big mike good shit... you sort of look like a buff joe lol

[Spec C]

Good shit Mikeyyyyy! How'd it feel?

500 is right around the corner!

PS.. You NEED to start video'ng your lifts for your own benefit. Nothing is more useful than analyzing video to correct form etc.

Today, on my 330 set, working up to 365, it felt SOOO heavy. I watched the video and it was a smoke show. That gave me a good mental outlook on the 365 set. If I went by "feel" I would have went into that next set like "ahh man I barely got 330, this is going to blow, bla bla"

Then on 365, I missed that second rep. I could clearly see myself misgroove it. I KNEW I could get it if I tried again. Without that I would have never taken another attempt because missing lifts is no bueno.

[clean4door]

Mikey beasting. Good job man

[SiR Mikey]

looking big mike good shit... you sort of look like a buff joe lol
Lol is that good or bad?
Good shit Mikeyyyyy! How'd it feel?

500 is right around the corner!

PS.. You NEED to start video'ng your lifts for your own benefit. Nothing is more useful than analyzing video to correct form etc.

Today, on my 330 set, working up to 365, it felt SOOO heavy. I watched the video and it was a smoke show. That gave me a good mental outlook on the 365 set. If I went by "feel" I would have went into that next set like "ahh man I barely got 330, this is going to blow, bla bla"

Then on 365, I missed that second rep. I could clearly see myself misgroove it. I KNEW I could get it if I tried again. Without that I would have never taken another attempt because missing lifts is no bueno.
I actually cleared out my phone so I have space for that very reason. I'm dead set on a 500 squat and dl and 300+ bench.
Mikey beasting. Good job man
A lot of thanks to Spec, he's helped me with a lot man

[clean4door]

For sure. He's helped all or us greatly.
Can't wait to get to ur level, il be there one day

[skar1.0]

Damn Mikey congrats! Looks like everyone's been putting in work I'm about to hit legs in about a half hour myself.

[bmxican]

good work to EVERYONE! It's nice to see people motivated in bettering their health/lifestyle. I am only a couple weeks aways from posting some before and afters myself lol!! Looks like I am cruising in tightening my waist pretty good.

[usdm420]

Damn son, beastin on that 4-plate DL

[jdmrex1]

Beast mode Mikey..

[failedabortion]

Beast mode Mikey..

X2!

:you rock:

[failedabortion]

Shitty angle and only caught my last two for the day. Still working on form, last one looked fawked from the start...

http://i1093.photobucket.com/albums/i435/azhtfailed/th_2013-09-18_10-50-48_68_zpsf5b508a4.jpg (http://s1093.photobucket.com/albums/i435/azhtfailed/?action=view&current=2013-09-18_10-50-48_68_zpsf5b508a4.mp4)

[bmxican]

you doing lat pull downs failed?

[failedabortion]

you doing lat pull downs failed?

I do twice a week along with rows and stretching every day now.

Seeing the kyphosis and tight hips?

[Spec C]

Starting with the bar close to the shins, then rolling it away so your knees come over it, is not starting with the bar close to your shins..heh

You gotta get more of your body behind the bar.

Approach the bar. 1-2 inch off the shins. bend at the waist keeping knees straight, grab the bar. Now SQUEEZE your chest up which will drop your hips until your knees touch the bar. PULL/drive heels through the floor.

It is a technical movement. It takes time. I struggle at times myself. Right now I am having issues with my butt coming way up too fast.. Don't get discouraged. Keep doing it over and over and over.. Every time set up the exact same. Be like a robot

[failedabortion]

Did a lot of stretching and few sets of deep heavy leg press's. seemed to help bend at my hips better today.

Need to work on my everyday posture as well, should help all around.