2013 Progress pics/ goals thread

[bmxican]

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

Seeing the kyphosis and tight hips?


ohh no, just saying if you are doing that much dead lifting some lat pulldowns will help that back width

[failedabortion]

ohh no, just saying if you are doing that much dead lifting some lat pulldowns will help that back width

Yeah I'm squatting and dead lifting 3x a week, wanting to do power cleans and front squats but can't get my elbows high enough. May try using the strap trick for now.

[jdmrex1]

Not the best view I dont even know if you guys can critize looking at the video. Ill get a better view next time.
I was wearing some vans this time lol.
http://static.photobucket.com/player.swf?file=http://vid682.photobucket.com/albums/vv183/jdmrex1/VIDEO0025_zps688fe917.mp4

[jdmrex1]

Lol sorry for the video. I think its upside down. :(

[Phillie]

My kids and I had our heads upside down trying to watch.

[bb4arson]

Not the best view I dont even know if you guys can critize looking at the video. Ill get a better view next time.
I was wearing some vans this time lol.
http://static.photobucket.com/player.swf?file=http://vid682.photobucket.com/albums/vv183/jdmrex1/VIDEO0025_zps688fe917.mp4

you can't really tell what your form is like ,mainly due to us not being able to see the side view.

[KingDingaLing]

Dead lifting fml

[PhxKid92]

finally got me a membership at golds, shits about to get real

[Phillie]

Which one?

[PhxKid92]

gilbert and baseline

[PhxKid92]

also going to be going to the one in tukee as well

[jdmrex1]

My kids and I had our heads upside down trying to watch.

you can't really tell what your form is like ,mainly due to us not being able to see the side view.

Lol sorry guys I noticed it was upside down when I uploaded it..
Ill get a better video tomorrow

[failedabortion]

Opinions on doing supinated grip dead lifts for a while?

Think they might help with the rounding of my upper back(really pronounced where my t11 was crushed) and keeping my shoulders back.

Stretching has helped my hip mobility a lot for both dead lifts and squating. Dead lifts are still progressing with ss, but squats have sort of stalled...keep going lower towards atg instead of just parallel with each workout.

[Spec C]

Opinions on doing supinated grip dead lifts for a while?

Think they might help with the rounding of my upper back(really pronounced where my t11 was crushed) and keeping my shoulders back.

Stretching has helped my hip mobility a lot for both dead lifts and squating. Dead lifts are still progressing with ss, but squats have sort of stalled...keep going lower towards atg instead of just parallel with each workout.

Do not supinate both hands.. Some upper back rounding is FINE..Some of the best deadlifters round the upper back.

You want to just keep your lower back locked in and as flat as possible.

That said what will help bring your shoulders back is building the upper back, specifically scapular retraction work. I would literally end everyone of your workouts with 3 sets of 15-20 reps of something that works retracting your scapula. Grab a hammer strength low row machine with both hands, and pinch your shoulder blades together(like you are trying to hold a pencil between your shoulder blades) try not to "row"it.. You want to bend your arms a little but maintain that position while retracting.

You can do these on a low row, or even a cable row with palms facing handle.

Hope that makes sense..

Also try getting REALLY tight. preload the bar and almost think about trying to put your shoulders in your back pocket.. This will bring them back, and down.. Get your chest up... Think "show me your titties"

[failedabortion]

Do not supinate both hands.. Some upper back rounding is FINE..Some of the best deadlifters round the upper back.

You want to just keep your lower back locked in and as flat as possible.

That said what will help bring your shoulders back is building the upper back, specifically scapular retraction work. I would literally end everyone of your workouts with 3 sets of 15-20 reps of something that works retracting your scapula. Grab a hammer strength low row machine with both hands, and pinch your shoulder blades together(like you are trying to hold a pencil between your shoulder blades) try not to "row"it.. You want to bend your arms a little but maintain that position while retracting.

You can do these on a low row, or even a cable row with palms facing handle.

Hope that makes sense..

Also try getting REALLY tight. preload the bar and almost think about trying to put your shoulders in your back pocket.. This will bring them back, and down.. Get your chest up... Think "show me your titties"

Will see if they have a low row machine, I do use the regular row cable machine with my grip angled out on the top instead of bottom with my core locked and mostly using scapular retraction for pulling it back, just drop my weight so I'm in the 15-20 range instead of 8-12?

Wasn't quite sure about the excessive rounding as some stuff said to save it for pr's etc. If it makes since, the vertebrae body is crushed towards the front causing I to round naturally. Just afraid of injury since I was out a year from the original injury.

Preloaded the bar and kept my core tight last time I dead lifted, 225 went up pretty quick without much absorption. Don't think I was breathing into and pushing my chest up though before each pull.

Thanks spec.

[PhxKid92]

any tips for soreness ? just did leg day two days ago and i can barley walk lol

[Dsquared Upholstery]

any tips for soreness ? just did leg day two days ago and i can barley walk lol


Big ol oil. It's rub down for horses but a lot of guys will use it to relax stiff muscles. I like to lather up after rugby.

Note: You may end up sleeping on the couch if you're married

[PhxKid92]

Big ol oil. It's rub down for horses but a lot of guys will use it to relax stiff muscles. I like to lather up after rugby.

Note: You may end up sleeping on the couch if you're married
ill definitely look into it because my poor little chicken legs cant take the abuse lol thanks, havent seen you in here for a while, where have you been man?

[bb4arson]

any tips for soreness ? just did leg day two days ago and i can barley walk lol

Minor cardio after your leg session and a good stretch session

Sent from my SCH-I535 using Tapatalk 4

[PhxKid92]

Minor cardio after your leg session and a good stretch session

Sent from my SCH-I535 using Tapatalk 4
i walked half a mile at 3mph afterwards didnt seem to help although i didnt stretch like i should have

[Dsquared Upholstery]

ill definitely look into it because my poor little chicken legs cant take the abuse lol thanks, havent seen you in here for a while, where have you been man?

Busy with work lately. Getting back to normal now


Sent from my iPhone using Tapatalk - now Free (http://tapatalk.com/m?id=1)

[failedabortion]

any tips for soreness ? just did leg day two days ago and i can barley walk lol

More leg days and stretching?

Almost fell on my face when I tried to run across the street after doing squats the first time in years...

[skar1.0]

Minor cardio after your leg session and a good stretch session

Sent from my SCH-I535 using Tapatalk 4

This ^^ I've been going on walks the day after and it's helped out a bit. Other than that you just gotta take it I guess lol

[PhxKid92]

anybody here go to the golds on eliot in ahwatukee ?

[failedabortion]

I go to the one downtown mostly since its a mile from my place...shit sucks they only have one squat rack and no power racks.

[Spec C]

Deadlifted 540 x 2(dead stopped) today. Squatted 500 x 2 on Monday.. Shit is coming along. 2 weeks out... fucking a!

[PhxKid92]

no you didnt

[skar1.0]

Fucking beast spec congrats.
I'm deadlifting 405 currently goal is 455 by the end of the year, squatting 275 atg goal is 300 by end of the year and 245 flat bench, goal is 295 by end of the year.

[PhxKid92]

spec was that you i seen tonight at the gym? it looked an awful lot like you from what i seen in your videos lol or am i trippen?

[Spec C]

Doubtful since I train at Revolution Training in Tempe these days.

[clean4door]

Spec ur such a sexy beast lol

congrats yo

[PhxKid92]

Doubtful since I train at Revolution Training in Tempe these days.
i was at golds over on gilbert and baseline lastnight, im kinda glad i didnt say anything i would have made myself look like a fool lol, dude looked like you alot tho

[usdm420]

4 months of getting at it. Still weighing in at 275.

https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-frc1/902845_10202416708482899_82041470_o.jpg

[SiR Mikey]

You look like you've leaned out a lot man, the different poses make it a little harder to tell exactly how much. Any rough idea what your bf% is at right now vs when you started?

[usdm420]

Nah I have zero clue. I try not to worry too much about scales and percentages at the moment. There's still so much more progress to be made that I don't wanna worry about and keep track of much else currently. Diet, macros, and gym time already drive me crazy.

[jdmrex1]

Ok so this is me after 8 months of gym work. Currently 177lbs no clue on bf %.
Will try to get some accurate numbers this week. Im still not on a official diet.
I think its time to get a food schedule and official diet..
Started the gym at 210.
http://i682.photobucket.com/albums/vv183/jdmrex1/IMAG0765_zps4c870da3.jpg

[jdmrex1]

Dont hate on my farmer tan. :biggrin:

[KingDingaLing]

Month ago on the left 193. Today on the right 179. No cardio, just lift.

[KingDingaLing]

Yup

[KingDingaLing]

I hate how wide my belly is but it will go away in time lol right now just focusing on getting stronger so I can make spec C proud

[PhxKid92]

holy shit you're down to my weight now lol how tall are you rc?

[KingDingaLing]

Ha wishful thinking. 293-279

[PhxKid92]

i know i was joking lol how tall are you like 5'11 6 foot?

[usdm420]

Looks like RC is in the same boat as me. Stuck with belly fat.
Shit is a BITCH, but the weights make it all better lol

Although I'm not dropping any weight at the moment. I actually went from 275-279 this past week. I'm sure that's all just dependent on my food/water intake for that timeframe, and what time of day it was as well.

[clean4door]

Looking good rc. U sexier now. U can see the changes big time

[KingDingaLing]

I'm 6'2". I try to stick to spec c advice as much as possible and that includes not looking at the scale. My back is actually looking pretty good along with my arms. Overall I just try to make sure I'm lifting heavier every week

[jdmrex1]

Looking good rc.. Yea I dont pay much attention to the scale. I weigh myself once every two weeks.
My goal for the end of the year to hit the 250 bech and 300 squat.
Should be an attainable goal as I max out at 210 bench and 225 squat..

[usdm420]

I'm up to 235 on my 5x5 bench now. I started at 170. Gonna shoot for a 300 max here soon. Not much compared to other beasts in here I'm sure...but as long as the weight keeps increasing.

[PhxKid92]

when i started working out again i hit 215 1 time lol.. iv always sucked at benching

[Spec C]

I suck at benching as well.. I squatted 500 x 2 and deadlifted 540 x 2 the other day though heh

[jdmrex1]

I suck at benching as well.. I squatted 500 x 2 and deadlifted 540 x 2 the other day though heh

Fuu beast. My dl max is what Iax out on my squat.

[PhxKid92]

I suck at benching as well.. I squatted 500 x 2 and deadlifted 540 x 2 the other day though heh
you should come out to golds on gilbert and baseline sometime and show me proper form on the DL, thats around your area right ?

[SiR Mikey]

We're all bitches now

http://m.youtube.com/watch?v=F2SU62S6QXA

[Spec C]

you should come out to golds on gilbert and baseline sometime and show me proper form on the DL, thats around your area right ?

Will they let me in there? Buy me some tacos? haha

[jdmrex1]

We're all bitches now

http://m.youtube.com/watch?v=F2SU62S6QXA

One of the best workout videos I've seen.:icon_eek:

[skar1.0]

I wouldn't want to squat after her :(

[PhxKid92]

Will they let me in there? Buy me some tacos? haha
yea im allowed a free guest

[cbaracing]

yea im aloud a free guest

are you allowed to be loud?

[PhxKid92]

are you allowed to be loud?
ahhh damn it good catch lol fixed

[usdm420]

Finally got to clearing the Pec Dec machine x10. The next sets were x8 then x7, then I drop set down 2 plates super setting the last set to failure.

Feels good.

[SiR Mikey]

Maxed on Sunday. Deadlift was stiff and rounded, and she called my squat a cunt hair early so it was a little high but we're running with the numbers. Ignore me yelling "I got it" on the squat video, I thought he was going to grab me.

475 Squat and DL
315 Bench

http://www.youtube.com/watch?v=slgeiKQIGN8&feature=youtu.be
http://www.youtube.com/watch?v=Pw4nrLjHF6E&feature=youtu.be
http://www.youtube.com/watch?v=dxIfInkEcH4&feature=youtu.be

[Spec C]

Way to grind out that bench jesus..lol

I would not be elevating your heels like that on a max effort squat personally. Looks dangerous. If you wanna elevate your heels get an Oly/squat shoe. ;)

Dl looks decent. IMO if you aren't already, add in barbell hip thrusts. You need to learn how to use your glutes.

All in all great work, and big improvement since last time.

[usdm420]

Good shit Mikey. I've just recently started arching my back on the bench, and I've noticed the power drive through the chest is much better than flat-backed. There's too much give when you're flat.

[failedabortion]

Need to stop watching the scale.

Was at 196-8 last week and started taking creatine 5g/day to help with my energy loss after I stopped using c4 a few weeks ago...now up around 202-3.

[Spec C]

Creatine will not give you "energy"...whatsoever..

[failedabortion]

I'm kinda at a loss for why I'm losing energy when lifting, or strength I guess. Upped my Cal to maint(not counting lifting into maint), fats are close to 80g, carbs are around 200g, protein is around 200g.

[jdmrex1]

Maxed on Sunday. Deadlift was stiff and rounded, and she called my squat a cunt hair early so it was a little high but we're running with the numbers. Ignore me yelling "I got it" on the squat video, I thought he was going to grab me.

475 Squat and DL
315 Bench

http://www.youtube.com/watch?v=slgeiKQIGN8&feature=youtu.be
http://www.youtube.com/watch?v=Pw4nrLjHF6E&feature=youtu.be
http://www.youtube.com/watch?v=dxIfInkEcH4&feature=youtu.be

Damn good shit mikey.

Need to stop watching the scale.

Was at 196-8 last week and started taking creatine 5g/day to help with my energy loss after I stopped using c4 a few weeks ago...now up around 202-3.

Creatine will "bulk" you. It retains water into your muscle fibers. Thats the reason for your weight gain.

[failedabortion]

Creatine will "bulk" you. It retains water into your muscle fibers. Thats the reason for your weight gain.

Yeah, didn't think it would be as much since I didn't do a loading stage.

Think I'm going to try and up my carbs to 300g/day and see how I feel in a few weeks. Maybe try a caffeine pill before working out if that doesn't help.

Panzy working sets that I've pretty much stalled at and have had to deload a few.

Today
B 130x5x3
S 155x5x3
D 225x5

2 weeks ago
B 140x5x3
S 185x5x3
D 225x5

[jdmrex1]

Are you doing 5x5?
Yea eventho you didn't go thru a "loading stage", the creatine will do its job regardless.
Some vitamins might help you with your "lazyness" feeling.
But don't take too much caffein. It will actually bring you down instead of giving you energy.
Had that happen to me lol.

[failedabortion]

SS, those were just my working sets, didn't want to list my warm up sets.

I take a multi and fish oil everyday, but no other vitamins. Eat cleanish salad, rice, turkey, tuna, chicken, yogurt etc.

I'm about 200mg/day lower on caffeine than when I was taking c4.

Piss 100 times a day this last week though lol.

[Spec C]

Up your protein.

[usdm420]

Back is starting to thicken up nicely. Still grinding 5 days a week. I've also turned into an eating machine. All clean though, but I pack in meals now.

https://fbcdn-photos-c-a.akamaihd.net/hphotos-ak-prn2/1383680_10202532709382849_1906291289_n.jpg

[stormsilverek]

I know this might be a dumb question, but does anyone ever have issues breathing properly while lifting? I tend to hold my breath until the set is done. Any suggestions or some videos I could watch?

[Spec C]

I know this might be a dumb question, but does anyone ever have issues breathing properly while lifting? I tend to hold my breath until the set is done. Any suggestions or some videos I could watch?

Why is that a problem? It is only a problem if you are going to pass out..lol

Taking a deep breath, into your belly, and holding it, helps maintain "tightness" and rigidity. It is beneficial, and increases your margin of safety.

If you are doing high rep(8,10,15+)reps then you will obviously have to breathe at some point, but I typically will try and hold at least 3-5 reps at a time before breathing depending on the movement. Something like deadlifts I will typically exhale at the top, to keep from passing out..

[failedabortion]

Up your protein.

Really helps? I have upped it by 20-30g but I also upped my carbs by 100g and my energy seems to be getting better.

Today did s-165x5x3 b-135x5x3 d-245x5 for my working sets.

Shaved the beard off right after this...still have a good amount of chest/belly/thigh fat left also.

http://i1093.photobucket.com/albums/i435/azhtfailed/IMG_20131023_083601_zpsae2f639f.jpg

[stormsilverek]

Why is that a problem? It is only a problem if you are going to pass out..lol

Taking a deep breath, into your belly, and holding it, helps maintain "tightness" and rigidity. It is beneficial, and increases your margin of safety.

If you are doing high rep(8,10,15+)reps then you will obviously have to breathe at some point, but I typically will try and hold at least 3-5 reps at a time before breathing depending on the movement. Something like deadlifts I will typically exhale at the top, to keep from passing out..

The only reason I asked was because one of the local meatheads said I don't breathe properly. So I thought I would ask. Sorry about that.

[SiR Mikey]

Back is starting to thicken up nicely. Still grinding 5 days a week. I've also turned into an eating machine. All clean though, but I pack in meals now.

https://fbcdn-photos-c-a.akamaihd.net/hphotos-ak-prn2/1383680_10202532709382849_1906291289_n.jpg
You're shaping up nicely man
The only reason I asked was because one of the local meatheads said I don't breathe properly. So I thought I would ask. Sorry about that.
Take the average meatheads advice with a grain of salt, they all think they know best. Spec is on point, but the average gym rat will tell you to breathe in before each rep and exhale on the negative portion of the lift.

[Spec C]

No need to apologize.. I mean you can exhale on the concentric(positive) portion of the lift but there are times when this is not optimal. On a bench press for example. It is near impossible to stay TIGHT if you exhale.

[usdm420]

I know this might be a dumb question, but does anyone ever have issues breathing properly while lifting? I tend to hold my breath until the set is done. Any suggestions or some videos I could watch?

LOL I run into this issue every now and then on certain routines. I'll be 4-5 reps in and realize I haven't taken a breath....then I try to refocus on the breathing while continuing but I have ran out of breath before because of it and basically have had to do a "pause" rep. to catch my breath.

[jdmrex1]

I usually breath in and out in most of my work outs.
Only time I hold my breath is when im doing heavy BP, and DL.
But there is times were I feel like im going to pass out from breathing too fast lol.

[stormsilverek]

I just tend to not breath at all lol... unless I remember.

[usdm420]

https://fbcdn-photos-e-a.akamaihd.net/hphotos-ak-prn2/1391783_10202546403845202_645266997_n.jpg

Back at it again tonight.

[jdmrex1]

https://fbcdn-photos-e-a.akamaihd.net/hphotos-ak-prn2/1391783_10202546403845202_645266997_n.jpg

Back at it again tonight.

Nice your shredding pretty good.
Do you do cardio after your work outs?

[usdm420]

No. I do cardio every Wednesday, but outside of that its all weight training.

[failedabortion]

Upped my DL to 275x1x5 definitely getting close to a max.

Other progress
Hiked squaw peak when I was at 250lbs...made it 3/4 the way to the top with like 15 breaks lol
Did it last Sunday all the way with only stopping to let mass groups of people pass coming down

Failed on the 4th chin up today, couldn't even do one when I started and could only do 2 a month ago.

[SiR Mikey]

Your a better man that I, you wouldn't catch my lazy ass near squaw peak

[1badLst]

Haven't posted in a long time. Figured I'd throw up some pics from last night. Been playing with my carb intake the last two weeks. Currently at 207lbs. And I have no idea how to "pose" lol

[usdm420]

Beast. Looking jacked as fuck.

[1badLst]

Thanks. I feel like I've been plagued with stupid injuries so I'm decently happy with my progress. Big thanks to spec c for his help.

[randizle]

Creatine will not give you "energy"...whatsoever..



Your kidding right?


Creatine replenishes your atp levels, the faster the phosphates are replaced the faster the muscle can make another contraction= more energy! Smh bro science at its best ^^^

[SiR Mikey]

Haven't posted in a long time. Figured I'd throw up some pics from last night. Been playing with my carb intake the last two weeks. Currently at 207lbs. And I have no idea how to "pose" lol

You look good man, you're fucking lean

[Spec C]

Your kidding right?


Creatine replenishes your atp levels, the faster the phosphates are replaced the faster the muscle can make another contraction= more energy! Smh bro science at its best ^^^

No... That is not the type of "energy" he is referring to. He is referring to the FEELING of "energy" produced by a CNS stimulant.

Energy at a cellular level is not the same as "energy" provided by stimulants. So pack your shit and go home.

[usdm420]

I just put a dash of Meth in my NO Xplode

[cbaracing]

I just put a dash of Meth in my NO Xplode

:rflmao:

[PhxKid92]

gonna get back at it today, spec i need a diet plan fool

[Spec C]

gonna get back at it today, spec i need a diet plan fool
Be consistent for a while first. And we'll figure something out.

'm 4 days out from my meet. Started water loading and carb depleting Sunday. Had to lose about 14lb by Friday morning. Next couple days are going to blow.

[PhxKid92]

took about a month off, no more time off...im determined this time i hope lol

[jdmrex1]

Workout rocommendations for lower chest?
I have decline bp and dips.

[Spec C]

Workout rocommendations for lower chest?
I have decline bp and dips.

The chest is comprised of two muscles. Pec major and minor. There is no "lower chest". You can't target a specific area as you are describing. Declines are a fine movement, keep doing them.
http://mandirigmafitness.files.wordpress.com/2013/06/pectoral-anatomy12.jpg


A lot of how any body part looks in terms of shape, is highly based on genetics.

[ICD]

Ain't going to lie every time i come in hear i read everything in this guys voice

http://m.youtube.com/watch?v=VAWWqu3c4FY

Soon enough i will stop being lazy

[usdm420]

I fucking love that dude Dom lol

[failedabortion]

No... That is not the type of "energy" he is referring to. He is referring to the FEELING of "energy" produced by a CNS stimulant.

Energy at a cellular level is not the same as "energy" provided by stimulants. So pack your shit and go home.

I was sort of looking for both from it, now back on a stim for the one I was really hoping it would help with lol.

I just put a dash of Meth in my NO Xplode

Shit thought I was the only one...I do like the energy I get from no xplode better than c4.

gonna get back at it today, spec i need a diet plan fool

http://forum.bodybuilding.com/showthread.php?t=156380183

Calculate your macros and eat to fill them, they are minimums so you can go over. Cal deficit to lose fat, cal surplus to bulk.

[luissabe]

^^x2 ...which translates into more reps!

[PhxKid92]

day 2 back into the gym at 170lbs even


http://i110.photobucket.com/albums/n93/dopeman92/103113005843_zpsb47a84ef.jpg

[1badLst]

I pick things up and put them down

[failedabortion]

I pick things up and put them down

http://i1093.photobucket.com/albums/i435/azhtfailed/IMG_48290751556665_zps77ba142e.jpg


Want know those feels to be lean and strong lol. Tried one of those grip bf checkers today(yeah I know not really accurate) and got 17.3%, pretty sure I'm still in the 20's.

Todays working sets
Squat @ 185x5x3
Dead @ 245x5
Bench @ 145x5x3
Cable low row 70x15 85x15 100x12 110x10
Mid row 60x15 90x15 105x12 115x10
Ohp 90x5x3

[Spec C]

Competed Today in Sacramento.. Weighed in at 197.


Squat :
opened with 515. Good lift.
551. Was slow but good lift.
573.5 much faster than 551 good lift.

Bench;
345. Smoke show. Easy lift.
374.5 not sure Wtf happened. Missed it. No lift.
374.5 smoked it. Looked faster than 345. Pisses me off I missed the second because I think I had 400 in me today. Good lift.

Deadlift:
535. Easy. Good luck
591. Smoked it. Good lift.
622 Easy. Good lift.

Really think I had 640 or so in me on deadlifts. Totaled 1571.

Ended up with close to a 3x bodyweight squat, and 2x bw bench, and hit over a 3x bw deadlift.

Great day. Now time to enjoy my vacation in San Francisco.

[Cliff]

Competed Today in Sacramento.. Weighed in at 197.


Squat :
opened with 515. Good lift.
551. Was slow but good lift.
573.5 much faster than 551 good lift.

Bench;
345. Smoke show. Easy lift.
374.5 not sure Wtf happened. Missed it. No lift.
374.5 smoked it. Looked faster than 345. Pisses me off I missed the second because I think I had 400 in me today. Good lift.

Deadlift:
535. Easy. Good luck
591. Smoked it. Good lift.
622 Easy. Good lift.

Really think I had 640 or so in me on deadlifts. Totaled 1571.

Ended up with close to a 3x bodyweight squat, and 2x bw bench, and hit over a 3x bw deadlift.

Great day. Now time to enjoy my vacation in San Francisco.


Those numbers are damn impressive.

[skar1.0]

Congrats Spec!

[usdm420]

Competed Today in Sacramento.. Weighed in at 197.


Squat :
opened with 515. Good lift.
551. Was slow but good lift.
573.5 much faster than 551 good lift.

Bench;
345. Smoke show. Easy lift.
374.5 not sure Wtf happened. Missed it. No lift.
374.5 smoked it. Looked faster than 345. Pisses me off I missed the second because I think I had 400 in me today. Good lift.

Deadlift:
535. Easy. Good luck
591. Smoked it. Good lift.
622 Easy. Good lift.

Really think I had 640 or so in me on deadlifts. Totaled 1571.

Ended up with close to a 3x bodyweight squat, and 2x bw bench, and hit over a 3x bw deadlift.

Great day. Now time to enjoy my vacation in San Francisco.

God damn son.

I thought I had a good day Saturday when I 5x5'd 245 on the bench.

:icon_eek:

[PhxKid92]

messing around on the dip machine first time trying the whole stack, it didnt have a strap to hold you down so my ass came up on the last one

http://www.youtube.com/watch?v=Pesly28l-AA

[failedabortion]

Congrats spec fawking beast!

Working on getting my working sets to at least 1x bw before jan 1st lol. Squat and dl are there just need to get bench up another 50lbs...

[usdm420]

https://scontent-a.xx.fbcdn.net/hphotos-ash3/1457523_10202646635470930_1118858193_n.jpg

Just continuing to hammer away and eat as much and as clean as possible. Can't wait to start a cut in January. But until then, bring on the food and weights.

[PhxKid92]

mehh its not much but its a start.. if i were to get my diet right i think i would progress quicker, eating fast food almost everyday isnt helping



http://i110.photobucket.com/albums/n93/dopeman92/Screenshot_4_zps11963047.png


http://i110.photobucket.com/albums/n93/dopeman92/Screenshot_5_zps3650f3ee.png

[failedabortion]

^Could just count Cals while eating fast food. Looking good though!


My poverty back...


http://i1093.photobucket.com/albums/i435/azhtfailed/2013-11-07_10-29-44_355_zps209536b7.jpg

[Spec C]

mehh its not much but its a start..

How much do you expect in a couple weeks time? lol

Stick to the shit for a few years.

[PhxKid92]

^Could just count Cals while eating fast food. Looking good though!


My poverty back...
gracias

How much do you expect in a couple weeks time? lol

Stick to the shit for a few years.
i expect to be arnold schwarzenegger in 1975 big ;)

[failedabortion]

Pulled 315x1 on dl and 275x5 right before. Messed around with sumo dl's, definitely easier for me to keep my upper back straighter.

Also going to try sort of recomping? Eating around or in a slight surplus then cut later, thinking it may help with my sort of skinny fat shape going on now.

[usdm420]

You need to either bulk or cut....there's no real way to do both without going insane. It took me a while to figure that out, but you really do need to pick one or the other and then go balls out.

[failedabortion]

You need to either bulk or cut....there's no real way to do both without going insane. It took me a while to figure that out, but you really do need to pick one or the other and then go balls out.

Yeah I'm most likely looking at a lean bulk(+100-200cals daily or +500cals on lift days).

I'll pretty much just end up at skinny fat if I keep cutting currently with where my body stores fat.

[94ej1]

Haven't posted in a long time. Figured I'd throw up some pics from last night. Been playing with my carb intake the last two weeks. Currently at 207lbs. And I have no idea how to "pose" lol

Golds gym

[usdm420]

https://scontent-b.xx.fbcdn.net/hphotos-frc3/1453229_10202809556183846_839728960_n.jpg

Biceps are up to 19" and I'm continuing to slim down around my waist with no loss in weight at all on the scale. Slowly but surely making progress. I started in bad shape so it's a long road, but I'm 6 months in now and there's no going back. The gym has become my addiction.



This was taken 2-3 weeks ago. Blurry as hell, but you get the idea of how big my arms have gotten. I'm at the point where I work biceps and triceps twice a week now. Once early in the week, and again on Saturdays.


http://img.photobucket.com/albums/v209/usdm420/photo-6.jpg

[Cliff]

Decided to see where I was at yesterday.

Bench - 235
Dead Lift - 405
Squat - 315

Need to put in some serious work to get back to where I was at last year.

[usdm420]

1 month left before I cut. Can't wait to shed about 25-30 pounds and see where I'm at. That'll put me at 245 or so.


https://fbcdn-photos-h-a.akamaihd.net/hphotos-ak-frc3/s720x720/1471325_10202894328503101_1751964847_n.jpg

[jdmrex1]

Usdm you're doing a great job man. I have seen you do more progress in a short period, then some people in a year or so.. I have been out of the gym for about month and half.
Unfortunately I had my shoulder bothering me for a while till it finally gave out when I was benching.
Luckily it just locked didn't cause too much injury but I cant wait to start lifting..
Been kinda just going baby steps lol. Can't go heavy till another month or so.

[usdm420]

Thanks man. I'm busting my fucking ass every week. Always trying to up the weight and add different exercises to the mix. Once I start the cut I'll be diving into the compound lifts. Right now I'm really just doing basic weight lifting (bench, curls, pulldowns, shoulder presses, flyes, tricep extensions, etc.)......but I'm anxious to start working more compound stuff full tilt (dead lifts/squats).

I do some compound lifting now (rows and military presses), but I need to do them more and incorporate more into my current stable. No biggie. I'm in the gym 5 days a week and that's what matters in the end I guess. Progress is progress and I have a LONG way to go so I'm not letting myself get out of hand in regards to doing too much at once. I like to rotate exercises in and out every month or so to keep routines fresh and to "shock the body".

Be careful with shoulder injuries man. I hear horror stories of people really fucking them up in the gym and many people are never the same after that.

[stormsilverek]

Going into my third month of lifting, and finally seeing some progress

[jdmrex1]

Thanks man. I'm busting my fucking ass every week. Always trying to up the weight and add different exercises to the mix. Once I start the cut I'll be diving into the compound lifts. Right now I'm really just doing basic weight lifting (bench, curls, pulldowns, shoulder presses, flyes, tricep extensions, etc.)......but I'm anxious to start working more compound stuff full tilt (dead lifts/squats).

I do some compound lifting now (rows and military presses), but I need to do them more and incorporate more into my current stable. No biggie. I'm in the gym 5 days a week and that's what matters in the end I guess. Progress is progress and I have a LONG way to go so I'm not letting myself get out of hand in regards to doing too much at once. I like to rotate exercises in and out every month or so to keep routines fresh and to "shock the body".

Be careful with shoulder injuries man. I hear horror stories of people really fucking them up in the gym and many people are never the same after that.

Yea luckily I didn't tear any ligaments..
I had hoped to reach my goals by the end of this month.. Im still happy with my progress. Only a couple pounds short..

[bb4arson]

I haven't been on here in a while. I've been slacking in the gym and diet area. Work has been kinda stressing me out.
But I just got a nice promotion .and I'll be looking to get back on the wagon.
hopefully me posting a pic up to look back to on here will drive some results.


Sent from my VS980 4G using Tapatalk

[Dirt McGirk]

Looking solid ^ Is that your current state?


I'm currently in the process of trying to lean out a little. I've gotten very lazy and unfocused these last 2 months. I've still been lifting I just haven't been progressing at all and my bf has gone up. I weighed in at 212 on Friday and I'd like to get back down to around 200. I started a diet this week and I've been going strong with it so in hoping that helps me get back into the swing of things.

I'm not too into pictures but I'm going to start taking them monthly to track myself.

[bb4arson]

Yes that is my current state. I haven't really been progressing either just maintaining.
I've been having a lot of dental work lately. So my diet has consisted of just soft carbs.
But overall just being lazy and not cooking most has made my gains stay at a halt

Sent from my VS980 4G using Tapatalk

[Cliff]

@bb4arson, you're legs look good, I can't for the life of mine get mine to grow. Low body fat must be the key.

[bb4arson]

@bb4arson, you're legs look good, I can't for the life of mine get mine to grow. Low body fat must be the key.

Thanks dude. I've been doing a lot of atg squatting. If you go last parallel you will find the legs you are looking for.

Low body fat only makes them look more defined.



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[my99ctr]

Me i'm 5'10 135lbs
My goals for the upcoming yr.
To Deadlift 300 currently I can Deadlift 260 300 just some arbitrary number I set I dunno why.
I can pistol squat both sides. My coach said to up my dead lift so I set the number at 300lbs.
To run a 5 to 5.30 mile I can hit a 6min mile pushing faster than 6 kills me.
Aerial twist by March
also focus a bit more on upper body
For abs
2min L sit would be awesome. 1 min current
25 consecutive hanging v ups would be good current 14

I had a goal last year to get btwist down I finally got that one
http://youtu.be/9F1jeMFvz40

[Cliff]

I never really posted any goals.

5'8 210lbs ~25%
Goals are to get up to 220 at around 20%bf/get a 500lbs DL/275 Bench/385 Squat.

Lots of work to put in.

[failedabortion]

2014 goals...

Keep working on posture correction, form and getting to 10-12% bf then bulk.

Current maxs. Goals for 2014
Bench 155x5. 225x5
Squat 225x6. 315x5
Dl 315x2. 405x5

[Spec C]

We will have to start a 2014 thread in a couple weeks.

[skar1.0]

I spent about 4 months unemployed, went up in weight, it's been five months without supplements. I've learned to live without them but now that I've been working and I'm caught up on bills I'll be back on supps hopefully protein starting this week. Got used to eating a ton of eggs, tuna, sardines, salmon, tilapia, and beef. Lost all the weight I had gained plus some, I'll post pics tomorrow once I upload them to photobucket.

[failedabortion]

By supps do you mean celltech? Shouldn't of lost anything unless you stopped lifting and eating.

[jdmrex1]

I have been put the gym for about two months. Luckily holding current weight at 180.. But next year I will be putting on some weight and putting in major work to reach my goals.

[skar1.0]

By supps do you mean celltech? Shouldn't of lost anything unless you stopped lifting and eating.

No I mean supplements in general, and I did stop lifting couldn't afford my gym membership for a couple months.

[skar1.0]

September
http://i674.photobucket.com/albums/vv101/skar1/2013-09-05225838.jpg
November
http://i674.photobucket.com/albums/vv101/skar1/2013-11-13142920.jpg

[usdm420]

Today was shoulders and some arm work.
Standing OHP
Shrugs
Side lat raises
Front raises
Front rows
Tricep pulldowns
Hammer curls


https://fbcdn-photos-e-a.akamaihd.net/hphotos-ak-prn1/1525494_10203000051026098_1755113220_n.jpg

https://fbcdn-photos-b-a.akamaihd.net/hphotos-ak-prn1/994097_10203000367754016_199575526_n.jpg

[Spec C]

How much did you standing overhead press?

Squatted today. Hit 2 sets of 500 x 3. Happy with that. I WILL squat 600 in 2014.

[usdm420]

I worked up to 175 standing OHP. Nothing spectacular, still trying to build more core strength (like you advised me from the beginning). 175 was my last set, rep'd 5. But I'm starting to do more compound exercises like I should've been doing all along. I'm a retard though that apparently likes to learn the hard way.

I'm all ears now though man. Isolation exercises are fine and all AFTER compound lifts, but I need to build on compounds from here on out.

[usdm420]

I've also been using the foam roller more and more, and a Rogue belt is on my Xmas list.

[Spec C]

175 x 5 is very respectable.

Exactly.. hit all your accessory shit like a bodybuilder.. And do the big lifts as a main movement!

[usdm420]

175 x 5 is very respectable.

Exactly.. hit all your accessory shit like a bodybuilder.. And do the big lifts as a main movement!

Yessir! I see the light now, it just took a while. Thanks man.

[Spec C]

If you want a good program to follow lmk, and I will give you one my training partner Chris wrote programmed for himself and a few of his trainees.I think it would be a good fit for you actually.

[usdm420]

By all means man, shoot it over to me. I do better when following an outlined routine anyways. I'm too ADHD to come up with my own.

[Spec C]

By all means man, shoot it over to me. I do better when following an outlined routine anyways. I'm too ADHD to come up with my own.

Pm sent.

[usdm420]

Got it! Looks pretty straight forward. Thanks!

[4dr_ed3]

Goal for 2014, acl replacemnet surgery jan 31st- recovery time 6 months. cant do any resistance strength training untill three months post op, i want to be back into basketball shape by the end of next year. I want to be a solid 200lbs again and get my 36" vertical back

[usdm420]

Good luck with that man. My wife had ACL surgery this past April when she tore it at work. She's still not anywhere near 100%. Matter of fact she went back to work early Nov. and is already back on workers comp because after 3 weeks her knee was swelling back up from all the walking she has to do at work.

[4dr_ed3]

Good luck with that man. My wife had ACL surgery this past April when she tore it at work. She's still not anywhere near 100%. Matter of fact she went back to work early Nov. and is already back on workers comp because after 3 weeks her knee was swelling back up from all the walking she has to do at work.

itll be my 3rd acl surgery, but the firts 2 were on my right knee in high school. this time its my left. i landed wrong coming off of a dunk on one leg and it popped out of place. Surgery is a beotch, but this new job i have i get to sit on my butt all day so im hopefull. Hope your wife gets better.

[failedabortion]

Added a few accessory exercises a few weeks ago to help strengthen some of my weak points in my posture correction/lifts.

Things I'm correcting in my posture...atp, lordosis, kyphosis and forward head...yeah lots of shit

Glute bridges(need to try weighted still)- help activate glutes for lifts, helps with atp and lordosis
Weighted planks- strengthen abs/core for lifts also helps with atp and lordosis
Face pulls- strengthen teres major/minor, rear delts and mid traps? Helps pull back shoulders and thoracic extension.
You also want to stretch the opposite muscles to help with the imbalances, ie chest/front delts for toward shoulders/thoracic extension.

Forward head- haven't done much besides stretching the neck extensors and strengthening the deep neck flexors. Pretty much pull your head back while tucking your chin, I also push my tongue against the top of my mouth which tightens the flexors even more.

Atp can cause lordosis which can cause kyphosis which can cause forward head...but you can also have one without the others. My kyphosis is also exaggerated from a thoracic vertebrae that was crushed towards the front of the spine and healed before it was caught after a car accident.

[failedabortion]

Also switched to sumo deadlifts instead of conventional until I get my posture/imbalances fully corrected. Can actually hold form correctly with sumo and I don't get lower back soreness/pains from shity form.

Did 225 for reps today, left hand let go on the 20th rep at lockout with double overhand.

[Spec C]

Don't do such high reps on DL. No need for it.

Also give these a shot. Start out nice and light. Add them in a couple times a week.
http://www.youtube.com/watch?v=GuuYs1WW4fA

[usdm420]

Gonna have to give those a try as well. I did Sumo DL's today too. But I'm always worried about my lower lumbar.

[Spec C]

Gonna have to give those a try as well. I did Sumo DL's today too. But I'm always worried about my lower lumbar.

THe arched holds are hard. Really great movement. I have been working them in lately.

As for SUMO's you are either built to sumo or not. I personally am much weaker on sumo, and can not get in anywhere as good of an advantageous position. I am going to work on them though as I feel getting stronger on any weakness is good, but if sumo's feel less natural to you focus on conventional.

[failedabortion]

It was just for fun, usually never go above 10 reps on dl. Will definitely try those.

I was weaker doing sumos when I switched but now they are about the same or slightly stronger. They feel more natural to me even though from my arm/torso/leg measurements conventional should.

[Spec C]

It was just for fun, usually never go above 10 reps on dl. Will definitely try those.

I was weaker doing sumos when I switched but now they are about the same or slightly stronger. They feel more natural to me even though from my arm/torso/leg measurements conventional should.

I find the "measurement" thing to be an inaccurate way of telling what you are better suited to. I have seen people who on paper should pull conventional, and be much more dominant sumo.

I say to train both though, it is good to be proficient in both. They both build different things. Do one for a while, get it up to respectable numbers, then build the other maybe. I want to work on my sumo a bit.

[failedabortion]

tried out the arched holds today with single 45's on the bar. Might of been leaning too far forward cause my calves were going crazy lol.

Also need to figure out how to get more then one plate on my back for weighted planks, its already an awkward maneuver to get one on by myself lol. Only if they had 100lb plates at golds.

[usdm420]

https://scontent-b.xx.fbcdn.net/hphotos-prn1/1512747_10203048252471104_1055461942_n.jpg

I thought iPhones were supposed to take decent pics, but its always hit and miss for me lol
Anyways, I'm starting to see muscle separation between my chest/shoulders/traps.

I'm down to 265 now as well.

[4dr_ed3]

..........

[failedabortion]

2014 thread soon?

Started cutting after mini holiday bulk...ec stack started, bought 30lbs of chicken, a case of tuna, lots of broccoli and diet Dr pepper lol

[KingDingaLing]

http://i231.photobucket.com/albums/ee199/fatshlong/F2356698-AF26-436F-9D2E-FABAD5E9A4B7.jpg (http://s231.photobucket.com/user/fatshlong/media/F2356698-AF26-436F-9D2E-FABAD5E9A4B7.jpg.html)

[Spec C]

All dat deadliftin brah.