Kicked my own ass with the sled today for dynamic lower body.
55m Dash @ 80%
x2
Backwards Sled Drag (walking briskly backwards)
70lbs x 40m
then
Forward Sled Pull (jogging forwards)
70lbs x 40m
This was one trip.
I did this 3 times and was totally gassed. After about 10-15min I ran a 55m all out and went home.
Almost puked but didn’t.
Killer pump in my quads.
Relax the rest of the night and ice.
[quote]bugeishaAD wrote:
By the way, I know this is dumb, but judging by the most recent pictures in my profile, what would some of you guys speculate as to how much fat I have to lose to get down to the sub 10% range (a true 10%, or closer to 8%). I guess I want a reality check if my plan to hit 225/230 by December then diet for about 12 weeks and lose maybe 25-30 lbs is somewhat realistic.
[/quote]
I’m not sure how much fat you’d have to lose but I’d say you’re about 12-13% bf.
You do realize how low 8% REALLY is I hope.
Dre, there’s a reason I’m single lol. I know far too many people either married or dating or engaged that are miserable; I’d rather stay single and happy than waste time with girls that are just going to drag me down.
Excited about shooting for the 500 lbs deadlift in 2 days, first I gotta do tomorrow’s DE bench though. Man I’m psyched.
xb-C, I appreciate your input. I’d reckon I’m a bit higher than 12%, prolly closer to 15-16%. Anyways, I do realize that a true 8% is nice and lean, which is my goal, but if I make my goal a longshot, coming up short might not be so bad. I just wanna see what I’ll look like lean after a year and a half of gaining weight. Can anyone else give me their thoughts?
Hit chest today. Something is up with my benching, I think it’s because I’m changing something every week (this week I made my incline grip a bit further out) and I don’t know, it’s just not going that well. School is wearing me down as well, and it’s possible I’m getting used to the added volume.
Tuesday - Chest
Barbell incline press
135lbs x 10
155lbs x 8
185lbs x 12 (grind, ugh)
205lbs x 8 (last 3 were pretty bad)
225lbs x 4 (solid, just wasn’t feeling incline today)
Decline bench press
205lbs x 12
225lbs x 8
245lbs x 10 (solid)
Low-incline DB flyes
45’s x 10
50’s x 10
60’s x 10
70’s x 10 (still learning what weights to use)
Cable crossover/flyes thingy
3 sets, last was a rest-pause/dropset, not sure about weights or anything, just kinda having fun with it and being creative.
Dips
BW (roughly 220 fully clothed) x 20
BW x 18 (failure)
Slowwww wide-grip pushups as a finisher.
The normal calves to finish it up.
After incline it wasn’t such a bad workout, but my partner was in a foul mood and just wasn’t giving me anything to work with so the energy just wasn’t there. Oh well.
Get it done.
Bug, I agree, you’re closer to 15%. Let me tell you from past experience, you always have more to lose then you think.
When i started a cut last winter, I thought i was 12-13, but in all honesty, it was closer to 15-17…thank you Bud Light.
What i thought would take me 15-20 lbs to look good ended up being closer to 35.
I’d give yourself 9-12 weeks of strict fucking dieting with a bit of cardio.
–JB
[quote]hungry4more wrote:
I know far too many people either married or dating or engaged that are miserable; I’d rather stay single and happy than waste time with girls that are just going to drag me down.
[/quote]
I remember quite a few powerlifting articles that talked about being a good powerlifter, and a few key things those articles had in common were to train with lifters who were either.
A)Stronger then you
B)Bigger then you
C)Older then you
One of the reasons I train alone is because in the past people who I’ve lifted with lack the motivation and drive to overcome mental barriers and physical challenges.
What I’m getting at is if you want to have success wheather it be in buisiness, powerlifting, or relationships surround yourself with people who are successful.
Like you said, why waste your time with a girl who will bring you down. But at the same time keep looking for the qualities in woman that mirror yours, and you should be ok.
Hey guys, had my shoulder and bicep workout yesterday, wasn’t feeling all that great during warmups, but my first work set changed that. I also didn’t put the intensity that I would have liked to put into my constant tension bicep exercises. I need a workout partner methinks…
Seated DB shoulder press (feet elevated to protect my low-back)
30 x 8
45 x 6
55 x 5,3,2
50 x 4
45 x 5
Upright rows (brought my grip in, forgot my straps)
45 x 6
65 x 6
85 x 8,7,6,5
Military press+ push press + push jerk
95 x 4+4+4, 3+3+3, 2+2+5
Incline DB laterals (c.t.)
5 x 12,10,6
BB curl
45 x 4
68 x 7,5,4,3
Close-grip BB curl (c.t.)
45 x 5 no mental drive
DB concentration curl (c.t.)
20 x 5,3
15 x 6,4
Cable curl (c.t.)
90 x 6
75 x 6
60 x 6
I am still in the process of finding out which bicep exercises I want to keep in my workouts. I replaced the cable laterals with the military press to push press to push jerk combo. That exercise is killer, and I enjoyed it much more than the cable laterals.
Tomorrow if I can make the time I’ll do my back workout, if not I’ll do it on thursday before my olympic lifting session. I wish I could do them on separate days, but but if I can spend a few more hours of quality time with my girl by stuffing them in the same day, I’ll choose that option any day.
[quote]bugeishaAD wrote:
xb-C, I appreciate your input. I’d reckon I’m a bit higher than 12%, prolly closer to 15-16%. Anyways, I do realize that a true 8% is nice and lean, which is my goal, but if I make my goal a longshot, coming up short might not be so bad. I just wanna see what I’ll look like lean after a year and a half of gaining weight. Can anyone else give me their thoughts?
[/quote]
I’m no bodybuilding guru, but I would suggest you start having carb cut offs, and doing moderate cardio on your off days for 30-45min. Essentially what the DC guys do to keep their bf levels in check. If you wanted to slowly bring your bf % down.
On the other hand I would keep doing what you are doing for your training and I also think if you were to wait another 2-3 years you would be better off mass wise and be more pleased with a cut to ~10%bf.
Your back I think is your strong point physique wise, but if you DID wait a couple years and got up to 250-260 at 6’1 that is at most 3.5lbs/inch which is pretty damn thick regardless of bf%.
JB and xb-C, thank you so much for your input.
JB, one of the reasons that I’m asking you guys is to see and make sure that I’m not one of those guys that thinks I have less to lose than I really do. My estimate is that if I can lose approx. 30lbs of as much fat as possible in a 9-12 week period, I will be at a good level of leanness (and spring break will coincidentally be only a couple weeks away if I time it right).
xb-C, I think that’s a great idea that the DC guys have, however, I am in school and I am crammed for fucking time as is, so most days now I’m lifting at about 4:30 and I don’t get home till about 6:30, that’s when I eat my humongous fucking dinner of steak/potatoes/fish/pasta/whole milk. Unfortunately, I currently do not have the ability to cut off carbs any earlier in the day than that. I tried bulking the “clean” way eating almost no carbs except morning and post-workout last fall when I first was serious about gaining weight, and I gained maybe 5 lbs in like 4 months… but I got leaner, haha. I like my approach right now. Plus, I want to be lean for several reasons:
I have no plans to step on stage [any time soon] so this bulk isn’t for any particular reason other than my own satisfaction
I’ve never really seen my abs / been below 10% bodyfat, so I’m genuinely curious to see what I look like at that level of leanness.
I’m young, in college, and as much as I like being bigger than a lot of guys, I am in the ladies game, and I do care to a degree, so to be bigger and as lean or leaner would be fucking ruthless, at least for a bit. 
it will give me a leaner platform to bulk off of and I can do it a bit more intelligently next time around.
Any other opinions, I love to hear them.
what are you tesing your bf with bug?
Bug,
I was a sloppy fat 220 less than a year ago and thought I would look pretty good at ~190. I got down to 165 before I looked halfway decent. You’re nowhere near the deplorable shape I was in (see my profile), but still be prepared to be a little fatter than you think lol. Seems like that’s a pretty universal thing with everyone.
If you’re going to go after some fat loss, I like the theory of attacking it with everything you have for as short a time period as possible. With your current, estimated, body fat levels, I can’t imagine any more than 4-6 weeks being needed to get where you want to get if you throw everything you’ve got at fat loss during that time.
Damn, another great session in the gym last night. Heavy chest and back.
A1 - bench
245x4
245x4
245x4
245x4
245x4
245x3 (4 with spot)
increased 10 pounds again this week on bench. unreal. don’t think it will happen next week though because I failed on the last set.
A2 - chins
4,4,4,4,4,3
again, these felt stronger than last week.
B1 - pec-dec
150x8
160x8
160x8
B2 - close grip pulldowns
80x8
80x8
80x8
Great session I was pumped when I left. However, I’m still having the problem of my ass coming off the bench. Anyone have any advice for that?
[quote]xb-C wrote:
I remember quite a few powerlifting articles that talked about being a good powerlifter, and a few key things those articles had in common were to train with lifters who were either.
A)Stronger then you
B)Bigger then you
C)Older then you
One of the reasons I train alone is because in the past people who I’ve lifted with lack the motivation and drive to overcome mental barriers and physical challenges.
What I’m getting at is if you want to have success wheather it be in buisiness, powerlifting, or relationships surround yourself with people who are successful.
Like you said, why waste your time with a girl who will bring you down. But at the same time keep looking for the qualities in woman that mirror yours, and you should be ok.
[/quote]
Dude, you’re dead on right here. In any given situation in life, if you’re not in an environment that is helping you learn/grow/make progress, you need to put yourself in a position to do so. This is something I learned in business years ago by working over all the older, experienced guys for information and tips and tricks. I have unconsciously applied it to my relationships for years, but only recently have I applied it to my physical development.
It starts with surrounding yourself with those you can learn from, but it grows into a self-awareness that lets you know when it’s time to move on or change the dynamic of your relationship with someone or when you’ve outgrown someone or something. You learn there are certain things where YOU have become the mentor for others and certain other things where you may never achieve that level, but you can still continue to grow and learn and work towards a goal you may never reach. As long as you are improving all is good. It’s when you stand still that you invite regression, dissatisfaction and mediocrity.
Here’s DE bench:
Bench Press:
125x5
160x3/3/3/3/3/3/3/3
OH Presses (touching top of head):
195x6/5
Kroc Rows:
120x25
Chinups:
100x5/4
Skipped the curls, I decided I don’t want to risk my biceps being the weak link when shooting for the 500 lbs deadlift tomorrow. For the same reason I went high reps on Kroc Rows, left a couple reps in the tank too. Hopefully I’ll be back after having pulled 500 tomorrow.
Today was a good day in the gym. It was deadlift day and I like deadlifts.
warm-up
135 x8
225 x3
295 x1
345 x1
work sets
315 x 4/4/4/4/4/5
The 4th set @ 315 went up fast, smooth and easy. I ripped the fifth and sixth sets off the ground and was feeling good, so I pulled a 5th rep on the last set. I’m feeling good and looking forward to Friday’s squat session.
H4M - good luck on the 500lbs DL tomorrow!
[quote]bugeishaAD wrote:
JB and xb-C, thank you so much for your input.
JB, one of the reasons that I’m asking you guys is to see and make sure that I’m not one of those guys that thinks I have less to lose than I really do. My estimate is that if I can lose approx. 30lbs of as much fat as possible in a 9-12 week period, I will be at a good level of leanness (and spring break will coincidentally be only a couple weeks away if I time it right).
xb-C, I think that’s a great idea that the DC guys have, however, I am in school and I am crammed for fucking time as is, so most days now I’m lifting at about 4:30 and I don’t get home till about 6:30, that’s when I eat my humongous fucking dinner of steak/potatoes/fish/pasta/whole milk. Unfortunately, I currently do not have the ability to cut off carbs any earlier in the day than that. I tried bulking the “clean” way eating almost no carbs except morning and post-workout last fall when I first was serious about gaining weight, and I gained maybe 5 lbs in like 4 months… but I got leaner, haha. I like my approach right now. Plus, I want to be lean for several reasons:
I have no plans to step on stage [any time soon] so this bulk isn’t for any particular reason other than my own satisfaction
I’ve never really seen my abs / been below 10% bodyfat, so I’m genuinely curious to see what I look like at that level of leanness.
I’m young, in college, and as much as I like being bigger than a lot of guys, I am in the ladies game, and I do care to a degree, so to be bigger and as lean or leaner would be fucking ruthless, at least for a bit.
it will give me a leaner platform to bulk off of and I can do it a bit more intelligently next time around.
Any other opinions, I love to hear them. [/quote]
I’d just say fuck it and get big. If a girl dosn’t find you attractive if you’re 20-30lbs heavier but a shit ton stronger then it’s her loss.
I don’t think you should cater to what the ladies want, you’re in this iron game to improve yourself, not to impress some pussy. If they dont like the fact that you are a big guy then what makes you think they would be worth being in a relationship with you when the whole premise of lifting and eating is for YOU to get HUGE.
With dieting you also have to consider how different your energy levels would be, since you are so busy with school, lifting ect puting your body in a depleted state (less calories to lose weight) your strength would most likely go down too.
It’s easy to say that when you’re already a pretty lean guy. Haha. This plan of action simply is not going to change though I like hearing other’s opinions because normally, mine would be similar. However, I feel that I will have enough lean mass that I “deserve” a cut in body fat. Many will disagree, but I am in the game for the long haul and not necessarily for some end product but for the journey, so looking half-way decent for that ride would be nice. And it isn’t about being in a relationship at all! Fuck that. I just wanna be lean haha.
And yes, energy levels will tank. This is one reason I am likely going to start dieting as soon as my final exams finish (first week of December). That way, I have a month where I’m going to have ZERO outside stresses. Perfect to get started cutting on the right foot.
jstines, there is NO WAY in hell I will be 165 after dieting hahaa. If so then I should just throw in the towel. If I dip below 200 that’s fine (although not desirable), but hey, it’s all good. I am so exhausted right now, got 3 hours of sleep last night, and the Austin allergy season is upon us which equals many poor nights of sleep. I’m training in about an hour, wish me luck.
And h4m, you’re gonna pull 500 EASY. It’s not as heavy as you think.
Either way man you’ve set yourself up on the right path for success.
Speaking of deadlifting, I’ll be going for 405, if all goes as planned in 4-5 weeks.
Nice xb, didn’t realize you were that close to 4 plates. Hope the training preparing for that goes well, and don’t forget food is king!
Bug don’t feel bad about leaning down. As nice as it is to be size king, I don’t see anything wrong with wanting to see the result of your work thus far…it’s not like you’ve only been bulking for a couple months. Just don’t become obsessed with staying at 8% bf all the time (unless you don’t want to get much bigger), and you got nothing to worry about. And yes that is regurgitated from the bigger guys around here, seeing you’ve got 25 lbs on me lol.
bug, I have such mixed emotions when it comes to your situation, I just don’t know what to say. On one hand, I agree with what XB is saying, “fuck the abs, who cares, get big and strong as an ox.”
However, on the flip side of that I hear what H4M is saying too. If you’ve put a lot of work into gaining some size and want to see where you are at when you lean out, “fuck it, go for it!”
So, what I’m trying to say is, this post was pointless and I’m no help whatsoever.