Golds gym

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.

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.

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.

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

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..

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.


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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.

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.