Hi mate - yes you do want to get stronger with every workout, whether cutting or bulking. I’m glad you’re making progress - you looked heavier than 233Ibs in those initial pics.
As a fellow fatty, I find the surest way to guage body fat is simply to tape measure your stomach at its widest relaxed circumference, ensuring the tape is parallel to the floor all the way aroud. Guys store fat in differing locations, ie I don’t have flabby arms but some guys do, but the one constant is the ab area.
In fact, I’d like to know what all your body measurements are (arms, thighs, calves etc)
Haven’t read the whole thread so not sure whether you’re doing any cardio, but I’d be inclined to leave that until you want to put on that last dash to see your abs.
Dude, make sure you’re not fooling yourself. training hard without managing your bodyweight (with diet) will not lead to anything good.
If you want to gaoin a ton of size, eat for size and gaion bodyweight.
If you want to lean out, eat accordingly and watch the scale move. Youre not going to achieve much “recomposition” at your present weight/leanness by cleaning your diet and lifting hard.
Some pics would be a good idea.
[quote]LUEshi wrote:
gerardmarceau wrote:
I’m also curious where your weight is at now.
Went from 233 to 198, now at a better 210-215. Still have some work to do, hence no pics until it’s actually something impressive (to me).
Getting there. I forgot to take photos but I bought around 4 lbs of steak, about that much of chicken, some cheese, wheat noodles, oats, rice & beans etc. I’ll have my sister whip up some marinades for the beef and chicken, try to have a variety of foods so I don’t get bored, etc.
LEGS & TRAPS
Snatch grip deadlifts off platform
135x8
225x6
270x6
300x6
335x6
Some shrugs after each set.
Front squats
135x6
200x3
210x3
Protip: don’t attempt front squats when high.
DB curls
35x15
50x8
50x8
Straight bar curls
95 'til burnout (didn’t take me long…)
I’m encouraged. Getting stronger each workout and that’s DEFINITELY the situation I want to be in.[/quote]
Let me explain: I’m currently leaning out. I’ve been talking about the diet lately because it’s been very slapdash lately due to financial problems and a busy work schedule. 2-3 meals a day and pretty much whatever crappy food I can get at work.
Now that I’m only working 3-4 days a week and can actually buy food in advance and prepare it, things are back on track.
Today I did five sets of close grip bench for the hell of it. Used a suicide grip and it felt like it was actually hitting my triceps, instead of just tweaking out my shoulder.
IIRC, did 200 for 8, 225 for 6 and a single with 250. Think I’ll use reverse grip next time though.
Got quite a bit at the grocery store. Rice, wheat noodles, oats, bags of chicken breasts and 4 pounds of steak that was quickly put in a carne asada marinade, grilled and is well on its way to being devoured already.
Bro-in-law is quite an eater, so between the two of us I had to go back and buy an additional two pounds.
LEGS
Front squats
135x6
200x3
210x3 (ditched the clean grip after this set)
210x3
210x3
210x3
Back squats
225x4
290x2
300x2 (major technique issues…think I’ll invest in a safety squat bar or something)
Deads from platform, conventional grip
225x6
270x6
300x6
335x4
365x4
Liking the front squats. I think I can get up to 300+ on these in the next 2-3 months.
Sorry I haven’t read the entire thread, way too long, but what happened to your gaol of getting to 280? I’m about up to 265 right now and I’m still pretty lean so it definitely can be done. Don’t just give up on it, I think there is some huge misconception on this site that you when you bulk you have to gain tons of fat. Obviously you will put some fat on but if you monitor your diet closely (I weigh all my food, bring it in containers when I’m in class etc.) you can bulk and stay relatively lean. Good luck regardless of what you choose.
Conventional deads off platform
135x6
225x6
270x7
300x6
335x4
365x4
Backed waaaaay off in back squat weight, much as it kills me. Having balance issues related to breaking at the knees first. Much as I would like to be an accomplished narrow-stance squatter, a medium width stance just seems to work best for me.
Now I’ve got to spend time relearning a movement when I should be lifting twice as much weight.
Your BB rows seem very weak compared to your pressing strength, unless you do them pendlay style. If its a grip issue consider straps.
Are you following some set template for your training? you always seem to do your BB rows after WG pullups, and your thickness will suffer as a result. if you’re leaning out then no worries…just try to maintain/gain strength whatever you’re doing.
For side laterals, I recommend using the cable stack for the 10-12 rep range. They have this newfangled handle that takes your forearm extensor out of the equation and that should allow you to really hit your lateral head.
Also I;m not too happy with the way you’re ramping up to your work sets but if it helps you progress faster, mroe power to you.
I do them fairly strict, but yes, getting these up is a top priority for me. No problems with grip.
I find they really don’t suffer after pullups, but I’ll switch the two and see how I do next time. Perhaps I’ll be surprised.
At the moment I’m just trying to keep up the frequency and focus on progressing on a few key exercises. I’m prevented from benching overly frequently due to shoulder pain and I’ve made it my mission to get to 300 lb barbell rows and 200+ seated military presses for reps before I go back to benching regularly. Deadlift is coming along fine; focusing on front squats for core strength and quad development. Schedule would be something alone these lines;
Day 1: Shoulders and back
Day 2: Legs and traps
Day 3: Arms and minor chest work
Day 4: Rest
Day 5-7: Repeat
At the moment, I’m working out at home and am hampered by a limited amount of equipment. I should have the money for a gym membership next check, though, and they have a shitload of Hammer Strength stuff there, which I’m excited about trying out (strictly as a supplement to my core lifts, of course).
Really? What would you suggest? Am I fucking around too much beforehand?
Close grip bench press, suicide grip
135x10
185x10
200x8
225x6 —> started “mechanical drop set” (thanks, Thibs)
—> 2 more shaky reps at pinkies on the rings ----> two even shakier reps with index fingers on the wrings.
DB curls
35x15
50x8
50x8
Just felt like benching a little to the chest for once, on that drop set. Proved one thing: I suck at stuff like that. I felt like I was going to fucking die. Might have to do it more often.
Reps with the close grips were also particularly smooth. I think I’m finally feeling that exercise the way it’s meant to be felt.