This post confused the hell out of me man.
Are you OK?
Great, thanks for asking.
Didnāt mean to be so cryptic, this has been a long time in the works, just finally getting around to pulling the trigger.
When I get back to NY in September I will have limited access to wifi so I may not be as present as I have been, but, itās all good!
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4-24-2017
C10W3D3/4 DL AND BP
DL 135@5 WU
5@150, 170, 190
1@225, 1@275 RPE 9
BPAāS in between, 5x30
BP 10@45 WU
5@105, 120, 135
1@155, 1@185 RPE 9
Crunches between sets 4x30 with vacuums 4x4x12
Curls 4x8, TPDās 4x15, Face Pulls 4x12
Felt good to get back in the gym, had been a while. Today concludes my tenth cycle, going to add weight and start Cycle 11 probably on Thursday, will skip this deload since the TMās are so light for 5ās Pro, and move on.
I feel like body comp continues to improve, but hardly noticeable. I was a bit swole up this morning, but had company and didnāt eat as well as I should have.
Oh well, todayās a new day.
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5-5-2017
C11W1D1/2 SQUAT AND OHP
5@45
5@135, 185, 155
OHP 5@80, 90, 100
Giant set of hammer curls, tri press downs, and face pulls 4x10.
HLRās 3x12
Iām back at Planet Pukeness, long story , so Iām having to modify my program - Smith Machine squats, machine OHP.
But, back in the gym, finally.
Smith Machine killed my quads. . . or maybe it was just being off so long.
Been doing a lot of LISS so leaning out a little, but feels like almost no progress.
I was wondering where youād gotten to. Youāre looking good!
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i have to use a smith machine as well but out of every other exercise iv done these kill quads the most. And looking Great!!
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Got a little bit oā shite going on in my life, all good. Probably going to scale back on the gym for a while and work on getting leaner.
Thanks! No progress your like your deal, seriously, you look fucking awesome. Been an absolute joy to watch this come together for you.
Iāve been helping out my boss at work. Heās been a roller coaster, fad diets and shit. It always came back. He hit me up a few months ago for some help - Iāve become āthat guyā in the English Department - and I gave him some simple advice on calories, macros, supplementation, and programming. Nothing genius because , frankly, I aināt got that, but a lot of the stuff I learned from my own experience, and watching your success.
Heās down 77 pounds now, to 193 from 270.
Just wanted to know how your experience and journey helps others, the old ripple effect.
Yeah, itās weird, wicked doms this morning - feels good,
Thanks!!
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Thatās what matters
Thank you. You called it a while back BTW that Iād be around lower 180s. [quote=āThe_Myth, post:630, topic:214529ā]
Nothing genius because , frankly, I aināt got that, but a lot of the stuff I learned from my own experience, and watching your success.
Heās down 77 pounds now, to 193 from 270
[/quote]
Thatās huge. I think you sell yourself short. [quote=āThe_Myth, post:630, topic:214529ā]
Just wanted to know how your experience and journey helps others, the old ripple effect.
[/quote]
Again, thank you. Thatās awesome to know.
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Yeah, so not a genius at all, but I truly feel like I have an idea about whatās a good weight for people, and, I did call it, props to me for seeing the potential.
Not sure if you remember, but I also asked you your goals, whether it was just weight loss or competing at 181. Iām not a power lifter, and some would argue I donāt actually lift at all
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You do lift. If I remember correctly youāve made decent progress.
Honestly, the goal wasnāt to compete at 181 because I never thought Iād get close to it - until I got close to it. I thought Iād be closer to 190 by the time I got this lean, if I ever did. Like most fat guys, I had no idea how much Iād actually have to shed to get where I wanted.
Iāll compete at 181 for a year or so, then work slowly back up to 198 and eventually 220 (maybe) - the time determinant will be that I am going to stay as lean as I am now. I figure mid 2018 to maybe 2022ish will be how long it takes me to get to 198. Then Iāll see how muscular I am and if itās worth pushing to 220 or whether I just sit between 198-205.
I definitely think Iām too tall to compete long term at 181; and my arms, shoulders and back especially need a bunch more mass. Chest and legs too, but arguably less urgently. I think 198 will see me at a decent size. Also, I definitely notice less raw power in squat, bench and press at this weight. I might be able to get reasonably close to my fat strength levels peaked but in terms of everyday the grunt isnāt quite there. Could be a different story once my body has adjusted, of course.
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5-8-2017
C11W1D3/4 DL and BP
No DL in the Smith for this cowboy, so I did back extensions
10@100 WU
3x5@130, 150, 170
BP Machine 10@80 WU
3x5@ 90, 110, 130
3x8@90 FSL
Machine rows 4x10, pec deck 4x10, curls 3x5, Tri extensions 3x5, machine crunches 3x15@50 pounds
Forty five minutes, good pump, looked good in the mirror in spite of waking up at 187.6 today - had a little refeed yesterday.
I have no idea how this Planet Spitness adventure is going to work out, but it feels decent. Guess Iām going to find out.
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Much better. Fuller, still lean. Very nice.
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5-13-2017
C11W2D1/2 SQ and OHP
Fucking globo gym, couldnāt get into a Smith Machine because some asshole was shrugging with a mixed grip, taking ten minutes between sets, and a girl was benching 65 pounds while supersetting skull crushers with a fifteen pound bar.
Leg Press in lieu of squats
5@100 WU
5@140, 170, 190
3@210, 230, 250 Jokers, RPE 8
OHP Machine
5@80, 100, 100
3x6@80 FSL
LPDās 4x10@50
Giant Set of Hammer Curls 4x10@20, TPDās 4x15@40, and Face Pulls 4x12@40
HLRās 4x12
Machine crunches 4x10@40
I feel like the weighted ab work on the machines is helping.
But I also feel like every progress pic looks the same. @Benanything, this is what no progress looks like!
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I think you look a lot better since ā¦wait 4 days? damn!!
You look fuller, and more muscular. Whatever youāre doing seems to be working.
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You expect patience from me, lol, aināt gonna happen!
In my mind, I know it takes time, but you get spoiled by the novice effect, where composition changes very quickly, then shit slows way down.
Iām happy with my appearance, but would like to affect change much more quickly than I have, but, whatever. I lift because it makes me feel good!
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Iāve been a fan of weighted ab work for over a decade. The rectus abdominis is a muscle and it can grow. Train it for hypertrophy. The tissue running horizontally and vertically that creates the separation and 6 pack look wonāt change. Increase the size of the muscle and it will begin to stick out more and the lines become more distinct. The result is a better 6 pack!
Itās the only real reason to do any flexion movements for abs. I like to anchor my feet and put a dumbbell on my upper chest and do crunches. Itās fun to occasionally do sets like 21āsā8-10 bottom half/8-10 top half/8-10 full. Caution: your abs may cramp.
2 Likes
5-16-17
C11W2D3/4 - DL and BP, lol
Back Extensions 3x5@150,170,190
3x8@150 FSL
BP 3x5@100,120 and 140
3x8@100 FSL
Ab machine 3x10 @ 50, 60, 70
Incline BP 4x10@100
Hammer strength machine rows 4x12@80
Hammer curls 3x4@30
Kneeling Tri press downs 3x6@115
Face pulls 3x6@90
LISS, 2 hours.
Ate like a pig yesterday, clean, but a lot, did a protein fast today. I woke up at 187 and 13.7%, expect to be 181 and 12.6% tomorrow - weāll see.
Enjoying the bodybuilding aspect of the routine, the FSL, and think I might be making some compositional gainz.
Been working on my trip, booking locations, etcetera, pretty excited about the trip.
1 Like