Begining
Diffrent back pose
Looks like you’re getting the workout part in line. I’d look harder at your diet and focus on carb/fat cutting. Stripping off the fat will have a tremendous boost effect on your confidence and appearance.
[quote]MightyMaus wrote:
Looks like you’re getting the workout part in line. I’d look harder at your diet and focus on carb/fat cutting. Stripping off the fat will have a tremendous boost effect on your confidence and appearance.[/quote]
Actually rite now Im not in a cutting phase so my diet right now is at a little above maintence. If my ego was higher then it is now people probably wouldnt like me. Once again I weigh in between 190-195lbs at 12% BF. The Pictures really dont do justice being as my camera is about 5 years old and it was cheap as hell when I bought it.
How are you measuring bf? At 12% you should have pretty clearly defined abs even with a disposable camera from Walgreens.
Calipers taken measurements from back of calf, quads, stomach, arms, back. Heres a couple of pics too First one taken at the gym with my phone and the second one taken from my uncles camera while hiking.
This one was taken about 3 months ago.
I guess it is hard to notice a difference (for myself too) after only 6 weeks, especially with a program where cutting is not the goal. Your numbers speak for themselves…What are you planning on doing after Thib’s BB? I might try Waterbury’s 10/10 if I reach 190 by the end of Phase III.
[quote]osterm38 wrote:
I guess it is hard to notice a difference (for myself too) after only 6 weeks, especially with a program where cutting is not the goal. Your numbers speak for themselves…What are you planning on doing after Thib’s BB? I might try Waterbury’s 10/10 if I reach 190 by the end of Phase III.[/quote]
I notice a little bit of a diffrence when Im lifting but like you said its hard to tell after only 6 weeks especially since the goal isnt cutting. As for post beast training.
I’ll probably go into a cutting phase so diet will cahnge from 2500 cal to 1800-2000 cal. and back down to about 25-30 grams of carbs. Weightlifting wise Ill probably come up with something of my own. Im kinda like TC I take a little from alot of diffrent programs off here and tailor it to me. Ill also toss in more cardio.
I thought about doin a Waterbury program too but will see.
Today felt great I cant even put it in words so just look at the weights.
A1) Iso bench
4sets 8 sec holds 335lbs
A2) Bench press
4sets 3reps 295lbs
A3) Speed bench
4sets 6reps 150lbs
B1) Iso seated rows
5sets 8secs 21olbs
B2) Chest supported db rows
5sets 3reps 90lbs
B3) Speed bent over db rows
5sets 6reps 45lbs
Yep 3 reps with 295lbs. I was super excited. It felt great too. The last set the spotter had to touch the bar on the last rep but other then that after sunday Ill think about uping it to 300-305lbs for next weeks upperbody day. By the way this is a personal best so far.
I love fridays in the gym. Its damn near empty. Well not much else to say so heres todays lifts.
A1) Front squats
5sets 4reps 215lbs
A2) Romanian deads
5sets 5reps 205lbs
B1) Leg press
3sets 6reps 405lbs
B2) Pull throughs
3sets 6reps 140lbs
C1) Calf raises
3sets 7reps 265lbs
C2) Seated leg curls
3sets 7reps 137lbs
I realize how much harder Front squats are compared to back squats for me. Should they be about 25-30% less I guess?
[quote]osterm38 wrote:
I realize how much harder Front squats are compared to back squats for me. Should they be about 25-30% less I guess? [/quote]
Front squats are hard for me too. As you can see there about 100lbs ish less for me. Im not about my grip either I just kinda rest it on the front of my delts and chest but from the bar it makes them bruise kinda. I do like them though.
I lifted kinda early today. Like 10am. Kinda was good but sucked no eye candy. Plus I kinda wanna talk to this girl I see in there on sundays. Well then its been along day of lifting, workin on cars, lookin at a truck i want, and watchin a forest fire froma distance.
A1) Chest supported db rows
4sets 6reps 90lbs
A2) Bench press
4sets 5reps 290lbs
B1) Pull ups
4sets 8reps
B2) Incline db press
4sets 6reps 75lbs
C1) Preacher curls
4sets 8reps 80lbs
C2) Flat bench ez bar tri extension
4sets 6reps 100lbs
[quote]osterm38 wrote:
I realize how much harder Front squats are compared to back squats for me. Should they be about 25-30% less I guess? [/quote]
It depends on your back squat technique. Those who back squat with a somewhat pronounced forward bend and a wider stance will front squat around 70-75% of their back squat.
Those who back squat perfectly upright with a close stance will normally be able to front squat 80-85% of their back squat.
[quote]mavis13 wrote:
I lifted kinda early today. Like 10am. Kinda was good but sucked no eye candy. Plus I kinda wanna talk to this girl I see in there on sundays. Well then its been along day of lifting, workin on cars, lookin at a truck i want, and watchin a forest fire froma distance.
A1) Chest supported db rows
4sets 6reps 90lbs
A2) Bench press
4sets 5reps 290lbs
B1) Pull ups
4sets 8reps
B2) Incline db press
4sets 6reps 75lbs
C1) Preacher curls
4sets 8reps 80lbs
C2) Flat bench ez bar tri extension
4sets 6reps 100lbs [/quote]
That’s some nasty bench pressing, good job!
[quote]Christian Thibaudeau wrote:
osterm38 wrote:
I realize how much harder Front squats are compared to back squats for me. Should they be about 25-30% less I guess?
It depends on your back squat technique. Those who back squat with a somewhat pronounced forward bend and a wider stance will front squat around 70-75% of their back squat.
Those who back squat perfectly upright with a close stance will normally be able to front squat 80-85% of their back squat.[/quote]
That makes sense, thanks Thibs. I have long legs but I don’t think I lean too far forward as my 235x3 back squat transfers about 80-85% at 175x5 (maybe 190x3) for a front squat…
[quote]Christian Thibaudeau wrote:
mavis13 wrote:
I lifted kinda early today. Like 10am. Kinda was good but sucked no eye candy. Plus I kinda wanna talk to this girl I see in there on sundays. Well then its been along day of lifting, workin on cars, lookin at a truck i want, and watchin a forest fire froma distance.
A1) Chest supported db rows
4sets 6reps 90lbs
A2) Bench press
4sets 5reps 290lbs
B1) Pull ups
4sets 8reps
B2) Incline db press
4sets 6reps 75lbs
C1) Preacher curls
4sets 8reps 80lbs
C2) Flat bench ez bar tri extension
4sets 6reps 100lbs
That’s some nasty bench pressing, good job!
[/quote]
Thanks Thibs. I owe alot of that to you and your amazing advice and programs.
[quote]osterm38 wrote:
Christian Thibaudeau wrote:
osterm38 wrote:
I realize how much harder Front squats are compared to back squats for me. Should they be about 25-30% less I guess?
It depends on your back squat technique. Those who back squat with a somewhat pronounced forward bend and a wider stance will front squat around 70-75% of their back squat.
Those who back squat perfectly upright with a close stance will normally be able to front squat 80-85% of their back squat.
That makes sense, thanks Thibs. I have long legs but I don’t think I lean too far forward as my 235x3 back squat transfers about 80-85% at 175x5 (maybe 190x3) for a front squat…[/quote]
That does make since Im goin to try and up my front squat this week. And I need to write up Phase III since this is week 4 Phase II
Today was nothing special just forearms. It was hard to breath today do to all the smoke from the fire and it turns out lightning started another fire kinda close but not to close. Ohh wait I almost forgot about the stupid crazy old guy at the gym today. This was by far the most stupid thing Ive ever saw in the gym. This guy loaded the squat bar with so many plate there was no room for a clip, Im guessing 6-7plates maybee more, then squats down about 2 inchs and goes up LOCKS his knees and does this 5 times. Then he goes over to the leg press and loads that all the way. The sled has two loading bars and he loads that all the way. Does the same thing doesnt go all the way daown and locks his knees at the top. Im sorry but this guy doesnt need to be in the gym taking up space there are some people there that are serious about lifting.
A1) Thors hammer
5sets 4 turns 30lbs
A2) Reverse preacher curls
5sets 6 reps 80lbs
B1) Wrist curls
4sets 15reps 90lbs
B2) Wrist rollers
4sets 3reps 10lbs
C1) Radial flextion
3sets 12reps 12lbs
C2) Ulnar flextion
3sets 12reps 12lbs