10-3-2017
Lower Split - 3x10 with amraps. Fast trip. I wasn’t really into it tonight so it’s a good thing that it was fast, but I feel like I need to either do liss on legs day or add in some more exercises. Right now it’s just leg press, curls, and extensions with an ab exercise. Not much. Oh well, it’s all about recovery anyway, right?
10-6-2017
Upper split, 3x11 with amraps - except for curls, tpd’s, and face pulls - 100 reps in three sets; 45, 30, 25. Also added a 5x10 of BP at 60% of my working sets - my pecs are lagging and according to my skulpt, are a much higher BF% than the rest of my body, except for my fat ass. Also did one set of 50 on the pec deck.
Thinking about modifying, of course. Considering doing one workout of a deload after my 12’s, before I add weight and drop to 8’s. Also considering alternating a heavy and a light day. But, I’m feeling like I’m having some good compositional changes so I will probably leave it alone for now, except the single deload workout.
Two weeks ago my average weight was 177 at 10.7% BF (inaccurate, probably more like 14%, used only for reference). Last week I was 181.5 at 11.6%, and this week I am at 183.3 at 11.7%. I restarted creatine two weeks ago so I’m sure the weight gain is mostly water but I am encouraged by the BF %. If it’s accurate, I’ve added more than 3 pounds of LBM and just a little over 2 pounds of fat, which is better than I usually do when trying to gain. I’ve upped my protein considerably and may actually be close to 1g per pound of body weight, and I think that helps.
Eventually I want to get back to running 5/3/1 in a body building style template but I have to be patient for several reasons, time being the most pressing.
Going to throw a progress pic up on Sunday, would appreciate some feedback on lagging body parts and some strategies.
Cheers.
A’ight, I’m not that guy that posts a form check and asks every body to rip me apart. I’m that delicate flower that needs gentle encouragement.
Pretty sure my body fat percentage needs some work, I could get a lot leaner, and I’m skinny fat, but, where to go from here. @Yogi1 told me a few years ago I need to work on side and rear delts, pretty sure that is still valid, and I know I got me some soft titties that I need to harden up.
So, any gentle suggestions would be welcome.
I’ve been having a pretty good day with respect to vascularity.
I’d just look at cleaning up what you’re eating where possible, don’t drop calories. Maybe play with when you have your carbs. Overall you look OK, a little extra muscle would bring out the leanness I think is all you’re needing.
10-9-2017
12’s except - 3x5 heavy on curls and tpd’s followed by 5x10’s. Also added 5x10’s on bench and leg press (did full body today).
Adding five pounds and dropping to 8’s next work out, a little worried that I might have the volume out of balance - thinking dropping from 12 to 8 might be too much. I’ll figure it out.
Bought a crock pot for the apartment the other day, cheap AF. Threw in a pork shoulder, spuds, brussel sprouts and some chicken stock and cooked it on low for eight hours. Shit was still raw. Cranked it up to high and cooked it another eight hours and the spuds were barely done and the sprouts were mush, and, it was meh. Added some hot sauce to it today and it tastes great. It’s the little things in life.
You think 800 calories a day from chocolate might be a problem? Hey, it’s dark chocolate and that shit is a super food!
Quite possibly 
10-11-2017
Whole body 4x8 except curls, tpd’s, and face pulls which were 100 in 50, 30, 20.
10-13-2017
4x9’s, heavy 3x6 with curls, tpds, and fps.
Feeling fat at 185.
Depends on what elements of overall shape and symmetry are important to you.
In comparison with maybe a physique-competitor ideal, for example, yes…leaner and wider/thicker up top.
For the chest, I’d think about building thickness in the upper chest to balance out the lower, rather than trying to somehow sculpt or reshape your lower chest.
Maybe some trap work, too.
More delts. Everybody could use more delts.
Nice work!
10-14
Thirty minutes of yoga.
Does that even count?
Do you even lift, bro?
Depends on if you’re in the front of or behind the hot 20-something redhead in the class.
The stress on the cardiovascular system can be terrible.
I’m at 200 if that makes you feel any better lol
10-14-17
One hour massage.
Does that count?
I know, right? Don’t blow up my shit playa!
So this is what is effed up, I did it at home alone. I’m such a cheapskate that I’m not going to pay $15 to check out that hot chick. It makes my yoga pants uncomfortable…and that makes every body else uncomfortable. Just saying.
FWIW, my girlfriend in AZ is a yogi. I’m just trying to keep my shit flexible so I can keep up with her.
Schadenfreude! Actually, I’m jelly of 200. I really liked @Serge_A_Storms response to my pathetic attempt to garner praise for my weak game,
Yeah, that in a nutshell. I have to learn to eat like a beast.
Late breaking news, I weighed 187 this morning.
Late breaking news, I’m getting fat.
I was 174 three weeks ago.
Nom nom nom nom.
It’s offered as a class at my gym chain as just one of the benefits of my monthly dues.
You’d be surprised how much stuff gets mislaid and needs looking for when the bikini and physique girls do posing practice at my gym.
10-17-2017
4x10’s except tpd’s, curls, and fp’s which were 100’s - 55, 30, 15.
Added incline db press 4x10.
Recovery has gotten better so I’m thinking about going to a push/pull split so I can add in some more upper chest, shoulder, and back work to add size on my upper body. Think I have missed the boat on this trying to keep lean.
Saw in another forum that your stomping grounds are Northern California. Whereabouts?
I am located in Northern Nevada, Reno to be exact. I make it into Northern California all the time for fishing and hiking fun. I’m fishing around Graeagle and Portola tomorrow.
Whoa, not that far North. I was primarily in the Bay Area but lived in Sacramento for four years as well. Moved to Palo Alto out of college, then to Santa Clara and then to Fremont. My family has had property in Santa Cruz for decades. I’ve done the wine country thing on several occasions and worked in San Bruno and San Jose.
I also have friends living all over NorCal; Chico, Millbrae, San Mateo, Watsonville, etc…
Up where you’re at, some beautiful country for sure. Enjoy!
That’s my gig.
10-19-2017
Push
BP, Leg Press, Leg Ext, OHP, Incline DB Press - 4x11
TPD’s, Side Laterals - 3x6 (heavy - will go 4x12 light next time).
Weight is slowly creeping up, was 186.2 this morning. Guess all that chocolate is gettin me all anabolic an schizzel. JK - mainly eating chicken thighs and rice with an added protein shake.
