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

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@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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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

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.

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

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

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.

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

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.

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

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.

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.

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

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.

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.

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.

Got it! Looks pretty straight forward. Thanks!

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

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.

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.

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.

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.

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.

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.

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.

..........

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

All dat deadliftin brah.