View Full Version : quest to 250lbs and great moobs
DO NOT JUNK BULK, THIS IS WHAT IT DOES TO YOU - OCT 2004 190lbs 14%, JAN 2005 215lbs 20%!
Current weight: 215lbs 19-22% BF
Goal weight: 210lbs 12-14% BF
To achieve this, eating wise I will be having 500-800 cals under maintenance and eating clean as possible. Basically my diet is better than it ever has been now, after realising my belly wobbled whilst brushing my teeth.
The Routine:
squat - work up to a 3RM, back off 20% and triple it till you only get a double.
sumo deadlift 3x5
SLDL 4x5
core
bench press 6,4,2
incline bench 8,6,4
cg bench 8,6,4
RC work
deadlift 3x3
push press 3x5
rows 3x5
chins 3x5
biceps & grip
19.01.05
bench press 76kg 6 80kg 2,1
incline bench 56kg 6,4,3
cg bench 50kg 7 52.5kg 5 54kg 3
lots and lots of cuban presses/rotations
Crap workout, wanted to hit 80kg for 4 and 86 for 2... I will be sticking to these weights next week. 1/5
EDIT: I will be squatting tomorrow, as I did a deadlift workout (old routine) 3 days ago. Then monday bench, wed dead, fri squat etc.
Crap. You call that eating? FFS man, unless you want to get owned by a 3 year old girl in an arm wrestle, man the **** up will you. I ate about 1000kcals more than that and more protien, in less time. Your gay. Bitch.
STFU bitch, my food is clean. Plus I haven't finished eating for today.
Clean as your mam more like. Oh, and stop falling over. That Tsunami was not fair.
So are you gonna train, or what?
Best workout in ages, suprising after the lack of sleep last night.
Squat 86kg 3 96kg 3 102.5kg 3 86kg 3,3,3,3,3,3,3 90kg 3,3,4,2
SLDL's 76kg 5, 86kg 5, 90kg 5, 92.5kg 5
Farmers walk 41.5kg DB's 5,4 laps of room
situps+sidebends
Last rep on 102.5kg was shitty, but real fcuking hard, so thats where I stopped (106-110 next week!). I was a MACHINE banging out the reps on 86kg I just couldn't stop so I put it up to 90kg and even when I did decide to stop I swear I could have done another (but training partner was getting bored, lol). Awesome considering I should have been using 80kg for that. Next time I will only drop the weight 10% instead of 20%.
Didn't do sumos as the my bar isn't long enough/im too tall so I end up with awful form.
Farmers walks were fun :023:
Fcuk me that's alot of squats, nice one.........
Thanks :041:
Deffo feeling it today, not so much the DOMS I just feel knackered.
Squats are now my favourite exercise :023:
Still feeling it today <buff>
I forgot to mention I ripped the shorts I was wearing in half during those squats, but I didn't change them 'cos i'm hardcore!!!
Bench tomorrow, can't wait!
BengDogg
23-01-2005, 12:11
Lol last time my shorts ripped squatting i got stuck cos i was laughing my ass off
They ripped on my 3rm attempt, it pissed me off and made me push that bit harder :013:
BREATHE!!!!!
Tabata training with front squats: 30kg fail @ set 6 rep 2
ABSOLUTELY DIEING
p.s. atleast i got more than beng, hahaha you unfitter than a fatboy :037:
i keep heaving, i wouldnt be suprised if i chuck up within the next few mins
BengDogg
23-01-2005, 13:39
BREATHE!!!!!
Tabata training with front squats: 30kg fail @ set 6 rep 2
ABSOLUTELY DIEING
p.s. atleast i got more than beng, hahaha you unfitter than a fatboy :037:
Hahahahaaaaaaaaaaa! You only just got me you pu55y, how many reps were you hitting during the good sets?
BengDogg
23-01-2005, 13:47
Pah i was hitting 12
GoldenArrow
23-01-2005, 15:01
What is wrong with you gays?
A. I finished it easily with 40k.
B. I was hitting 15's in the first few sets.
C. Why don't you start lighter!?
A: Good for you
B: I'm unfit
C: i'd rather start @ 30kg and build the reps up
BengDogg
23-01-2005, 15:51
A: Good for you
B: I'm unfit
C: i'd rather start @ 30kg and build the reps up
Ditto!
Bench 76kg 4 -WTF, fcuk this shit not another week of declining reps/poundages on the bench!!!
so instead of doing the workout as planned and setting myself up for more dissapointment i decided to do something different
Negatives 100kg 4,5
Bottom position bench 66kg 4 70kg 2, 1
incline bench 56kg 3 46kg 5,3
cg bench 50kg 3 46kg 5, 4
rc
enjoyed it, hopefully that will blast some life into the old bugger
i observed my weaknesses and they are
1. off the chest
2. top quarter
any comments/suggestions welcome :045:
Man of Steel
24-01-2005, 21:29
How long've you been doing the flat bench routine for?
1- DB press
2- Board press
That was going to be the second session, but strength in flat bench press has been going down for the last 4 weeks or so :confused:
So I think maybe it's time to leave normal flat bench press alone for a while.
I don't rate DB bench for RAW benchers at all. I know some ex memebers raved abotu it, but I persoanlly saw nothing from it.
Fred, most raw benchers have off the chest and top 2-4" as the weakness. Bottom position/paused benching (I.e. Not DB) and some 3 boards are worth thinking about. But make them your main exercise. Leave actual flat benching out for a few weeks. Just work those two really hard.
Thanks Rob, I enjoyed the bottom position bench, so i'll keep it, also will add in some board presses if i can find something to use :048:
I got some high density foam from Jewsons. £0.35 per 'board'.
Rob, did you notice any difference in benching strength when you added the boards to your routine?
Also, what sets/reps do you recommend? I'm thinking 3x5 increasing weight
GoldenArrow
25-01-2005, 13:42
Rob, did you end up using tape to hold the boards?
The boards actually sit just fine on my chest/upper abs with nothign holding them there.
Fred, too early to say, but I fail to see how using a heavy weight is bad for you. I am using 80-90kg for board press (1-3 board) as regular weight for 5 reps or more, which makes holding it in my hands less of a shock when I actually come to bench it.
Omly use them if they are going to train a weakness though.
Today shuold be deadlift day... someone please give me a kick up the arse so I train as I really can't be bothered :miss:
Unless you want to join Mark as forum jellyfish, you'd better own 170kg today.
lol, i wasn't 1RM'ing but i was going for 151x3x3
didnt happen
deadlift 151kg 1
push press 51kg 5 54kg 5 56kg 5
rows 66kg 5 71kg 5 76kg 5
chins 2,1,1,1,1
t-bar rows 70kg 2
curls 36kg 6 31kg 8 26kg 8
all back exercises were crap as you can see, im not making excuses but my back genuinely didnt feel good today and it still doesn't
on the upside push presses and curls went ok
things can only get better doods 1.5/5
BengDogg
26-01-2005, 16:39
That was a bad day for you! You make me look strong lol!
yeah, ridiculous aint it :043:
BengDogg
26-01-2005, 17:06
Lol! No! Im not that bad honest! Your push presses were ok though, your curls wernt! buy a thick bar off mea nd get propper strong :)
lol, those curls are good for me, im crap at curling
oh and i would buy a thick bar but you dont do it for standard plates (yet) :p
BengDogg
26-01-2005, 17:18
thas 3 things i need to ring my mate about tonight! I am forget full!
down to 208 in one week of dieting, not too shabby, but mostly water no doubt
i'm looking to get down to about 195 or so
30th jan
bottom position bench 70kg 5 72.5kg 4 76kg 2 80kg fail
incline bench 46kg 5 50kg 5 52.5kg 5 56kg 4 60kg 1
curls 38.5kg 5 dropset 36kg 4 30kg 4 26kg 6
r.cuff
suprisingly, strength seems it may be going up slightly despite the weight loss, curls are getting better <buff>
BengDogg
31-01-2005, 16:26
Good bottom pos benching! I love that shit! I am gonna be squatting more like wed thurd this week btw!
cool, i won't be squatting til saturday, so i'll have to beat whatever you do :025:
bottom position bench owns, looking at yours we are similar strength on that too, only thing you are better at now is deadlift
im up yer arse homie
BengDogg
31-01-2005, 16:34
Lol whatever beatch!
THE DAWN OF THE THICK BAR
My step dad got hold of some scaffold and cut it down so we now have a thick bar + dumbells, i must say, they rock :034:
2" power cleans 55kg 5 60kg 4 64kg 3 67.5kg 2 70kg 1 72.5kg 1 74kg 1 76.5kg x
2" rows 65kg 5 67.5kg 5 70kg 4 74kg 6 80kg 3 84kg 1
2" farmers walk 42.5kg not much, couldn't grip 22.5kg lots
8kg PB on power cleans :041:
rows and farmers were cool too, except farmers were really hard to grip
the bad news is my step dad is now stronger :(
BengDogg
01-02-2005, 19:31
Welcome to thick bar training mate!
Thanks! I think it's just what I needed to get my motivation going again.
BengDogg
01-02-2005, 19:53
I havnt trained since thursday due to life commmmitments etc and i am a shoulder session down so i will skip that my shoulders are killing me latley anyway, i think i am sleeping awkward on them, and squat as planned so the challenge is still on!
you're gonna get stapled to the floor little man :040:
Man of Steel
01-02-2005, 22:35
Makes a change to see someone doing powercleans.
Yep, was gonna deadlift, but the last few weeks have been a let down and I think my back could do with a break from them, hopefully next time :)
35 mins worth of punch bag/core/gpp/thick bar lever work today basically to burn some extra cals
BengDogg
02-02-2005, 19:27
you're gonna get stapled to the floor little man :040:
I know!!!! :045: :046:
Blood pressure: 128/81, 92bmp
cardio: 50 minutes, hiit on mountain bike
training:
push press 56kg 4,3
cg bench 56kg 5 61kg 4 66kg 3 72.5kg 1 76kg 1 PR 80kg fail
lockouts 76kg 3,3
2" o/h static hold 100kg 30s, 20s
push press was crap, more than likely the powercleans the other day... if i do powercleans again i will be having an extra day break before doing shoulders... live and learn i guess so left it there
decided to throw in lockouts for the hell of it, although they were more like half reps as stands wouldn't go high enough lol
got to 30 seconds on my first attempt at static hold and my step dad pointed out one end was resting on the support bars LOL! lowered them and got 20 seconds
Hi mate. I go by the rule of thumb if you can hold the static bar for longer than 10 seconds, its too light.
Otherwise, keep up the training! Youre doing excellent!
Thanks mate, in future i'll stick to what you say it sounds like a good idea, however I did 100kg so I could enter the I.C. grip comp ;)
20 rep squats: 80kg - 20 or 21
chins: 5,2,2,2,2
2" shrugs: 86kg 5,5,6,55
lost count on squats so not sure if it was 20 or 21, tbh i could have probably gone to 25, i underestimated myself :012: i use a box touch and go for depth, but im gonna get rid of it next time and try to go a bit lower
chins are much better than what they were
ive started creatine loading the last week so i think that is kiciking in, otherwise i can't really explain how i did the squats so easily :confused: especially as im on a cal deficit
:034:
BengDogg
05-02-2005, 15:53
Well done on the squats mate, you did good! I enjoyed my attempt the other day and now i fully understand the aim of them i will stick with them for a while and see how they go, i want to be able to do 100kgx20, thatd be sweet atg depth
yeah you do go lower than me though
i'm going for 90kgx20 next time :013:
BengDogg
05-02-2005, 17:57
How low can ya go! Sing it!
lose some fat, train harder.
bottom position bench 72.5kg 3 76kg 2 80kg 1, fail half way up 2 82.5 x
incline 52.5kg 5 56kg 5 60kg 3 62.5kg 2 66kg 1
2" curls 30kg 6 34kg 5 36.5kg 3
benching strength is starting to improve at last it seems! inclines are going up pretty fast too, it felt like i was curling a log on the thickbar curls though :049:
BengDogg
07-02-2005, 20:35
Hmm your just beating me on the benching now mate! Good stuff
thanks :D
think it was more to do with less volume before getting onto the heavier sets tbh, rather than pure strength gain, however i think creatine combined with a clean diet is allowing me to gain whilst in a calorie deficit, although i am tempted just to bulk my ass off again already :012:
yeah nice one, don't you go getting ahead of me though
oh... i thought i already was?
:D
2" deadlifts 130kg 1 150kg 1 165kg 1 PB
2" rows u/h 70kg 5 o/h 5
weighted planks & sideplanks
Awesome to get a new pb on deadlifts using a thickbar for the first time! Great too considering I haven't deadlifted properly for about 5 weeks.
Didn't go all out on the rows because my lats have been hit 4 times in the last 10 days now and they need a break.
:041: suck on that narc
EDIT: Bodyfat is down to about 17%
you'll get yours :027:
nice one though :023:
felt good until my step dad who's only been training a few weeks pulled 175 :012:
I have told you this before:
Kill him.
Bodyweight is down to 200lbs.
30 mins cardio on rower/bike/treadmill today
went for a new bench 1rm 95kg but missed, got 90kg though.
Well done Fred. Keep up the fat obliteration :041:
Nice one Fred. how low you gonna go?
cheers guys, i still think a lot of what I have lost is water though
I'm hoping for 185 or so
almost exactly what i'm trying to get up to
2" mili press 45kg 5 50kg 4 switch to PP 52.5kg 3 54kg 2 60kg 2
2" b. pos. CG bench 60kg 5 65kg 3 70kg 2
2" explosive shrugs 70kg 5 80kg 5,5
7 mins GPP/punch bag
OH strength needs working on, but I think I did well. I was as strong in 2" BP CG Bench as I was last time with regular CG bench, which is good. Explosive shrugs weren't bad, think I was doing them correctly. 4/5
not much chance of me losing any weight today, im having what I call a 'fat day' mwahahahahaha
:029:
squats 90kg 3 fail @ 4, 80kg 2 fail @ 3?!?!
realised i hadnt eaten properly for hours and hours, so downed some oats and a scone, waited a few minutes
also realised that ive been bouncing off the box i use and it is only just low enough, so ive decided to do ATG free squats without a box, so I did
70kg 20
I'll now be squatting instead of deadlifting because my squats still suck, so that'll be 2 squat sessions every 8 days or so, and I'll deadlift every now and then, and I will be trying to add a minimum of 2.5kg every squat session
SLDL 66kg 5 76kg 5 86kg 5 90kg 5 96kg 5
2" farmers walks 21.5kg x 2
I can now grip the farmers pretty well so I'll be upping the weight.
also realised that ive been bouncing off the box i use
Jesus! Careful mate!
Yeah, it was only slight. Only realised I've been doing it after watching my step dad do it aswell. doh.
If you win this race to 400 i want picture evidence mr mike miller :029:
also realised that ive been bouncing off the box i use
You should be coming to a complete stop and releasing your hip flexors, otherwise you might as well be squatting normally.
You should be coming to a complete stop and releasing your hip flexors, otherwise you might as well be squatting normally.
i was using it to gauge depth, touch and go not to 'box squat'
If you win this race to 400 i want picture evidence mr mike miller :029:
LOL
weight is @ 194.... and i havent even been for a dump :050:
PikeKing
17-02-2005, 11:32
go for a dump and weigh yourself again
I just have.. 193.5 <buff>
thats over 30lbs i have lost now from when I was heaviest
PikeKing
17-02-2005, 11:37
half a pound of pooh!
thats pretty disappointing for someone whos so full of it :042:
2" bottom position bench 72.5kg 3 76.5kg 1 regular 2" bench 80kg 1
incline db bench 21.5kg 8 24kg 8 25.5kg 5 31.5kg fail 21.5kg 8
2" curls 30kg 6 34kg 6 36.5kg 6 30kg 6
bench is down, but this is the first time i have used the 2" bar for it, so hopefully it is a reflection of that and not me losing strength
2" curls were better than last time, last rep of 36.5kg was a killer, felt like a heavy squat! could feel it all over afterwards lol
squats 74kg 20
chins 3,3,2,2,1
2" rows 70kg 5 72.5kg 5,5,4,4
anyone who has never tried 20 rep squats should give them a go atleast once just to appreciate how much it kills your legs!!
and that means you narc you fairy boi
BengDogg
20-02-2005, 12:47
Yes after my 16x80kg set my les were tired for like 6 months, i knew about it
LMAO you're the fairy you big gym bunny depth squatting bodybuilding oaf
20 rep squats are for pussies that are scared of BIG weight. :040:
BengDogg
20-02-2005, 13:37
LMAO you're the fairy you big gym bunny depth squatting bodybuilding oaf
Pmsl @ Bunny depth squatting
Unless you're working on your strength endurance do not do 20 rep anythings. (Unless you want people to give this thread a 1 star rating :D ).
Rayza: It is not just a straight 20 rep set, i'll be doing it until I get to 100kgx20
narc: I've been looking at my depth and it is now well below what it needs to be, and i'm pretty sure what I was doing before was either acceptable or just off, so it's not too bad.
2" MP 45kg 5 50kg 4 52.5kg 1 - switch to push press - 2, 54kg 3 60kg 1 fail @ 2 62.5kg 1 65kg fail
2" BP CGB 50kg 8 52.5kg 8 56.5kg 8 60kg 4
2" explosive shrugs 80kg o/h 6,5 m/g 8,8
strength gains are slowing or have stopped
could have done more weight on explosive shrugs but grip couldnt take it, so i used mix grip for the last two sets and rotated it and it was much better
not bad.
I think i may have to try power shrugs myself, RDl's are raping my lower back almost as badly as GM's, so are you doing every rep from the floor then?
nope, i just lift it up, bang out the reps and plonk it back down
its cool, its the kind of exercise that makes you look like a nutter/bit gone in the head
squats 77kg 20
SLDL's 66kg 5 86kg 5 96kg 5
1 arm deads 66kg x 2 each side
walkouts 106kg 1 126kg 1 146kg 1 161kg got it up but didnt take it out (belt on) 161kg 1 + 1/8 squat lol
well thats the most weight ive ever had on my back and i think i was good for more, i reckon i could do 180 if i was fresh
squats were real good and real hard as usual, great depth though, alot of reps were almost what you would call 'full squats'
BengDogg
24-02-2005, 19:28
alot of reps were almost what you would call 'full squats'
Pah you and your almost :015:
lol, well i would say its about the depth you were doing in that pic of yours
BengDogg
24-02-2005, 19:44
Then thats a full squat, i cant go any deeper, at that depth my legs are relaxed and i can stay there for as long as i need, going deeper isnt possible for me.
hmm, i havent tried stopping, straight down then up
i may give it a go next time
shoulder hurts for some reason today, not in terrible pain but if it doesnt feel better by tonight i wont be able to bench today :(
if i cant bench then i may deadlift instead if i feel the shoulder is up to it
here are some 'before' pictures, taken in july 04 (13st7), this was about 7 months into training but i had made little progress (50kg bench to 65kg) due to crap routine and diet
http://www.qualitysupps.co.uk/july1.jpg http://www.qualitysupps.co.uk/july2.jpg
http://www.qualitysupps.co.uk/jan.jpg
this one is from a month ago (15st7-16st) at the start of cutting (6 months after pictures above), and my bench has gone from 65kg to 90kg and my diet is still crap! p.s. i edited my gut out :D
i will post some more when ive shed a bit more bodyfat
Massive difference, nice one man :023:
thanks, wasnt sure wether to post them or not, was afraid of being called a barrel boy!
:037:
Lol, yeah i had to post my pics on another board and can't say i was totally up for it.
Well you were a total shitbox in the first pics :002: you look strong in the second set, 'kin good work mate keep it up!
thx geezer
must say i felt shit in the first pic aswell
still feel tiny though and nowhere near satisfied
tiny lol, you should see me
Rogue_zero
26-02-2005, 14:19
respect for having the bottle to post pics. Second pic looks much better, thicker arms and chest. Good on yer keep it up
BengDogg
26-02-2005, 14:55
Looking beefy barrel boy! ;)
Bench 86kg 1 66kg 7 56kg 9 46kg 8
Incline DB Bench 24kg 5 21.5kg 8,3
2" curls 30kg 8 34kg 8 36.5kg 6 + 1 cheat
2" reverse curls 22.5kg 8 25kg 6,7
i need a new frigging bench!! that 86kg was all out, i can do 5kg more on a decent bench in a gym easier than that.
curls are still improving.
:018: Bench and curl workout, god you really are a chav
how many chavs do you know that curl with a 2" bar?!
plus im out on the town tonight so it was lucky it fell on bench + curl day so i look PUMPED :038:
BengDogg
26-02-2005, 19:58
how many chavs do you know that curl with a 2" bar?!
Just one :)
BengDogg
26-02-2005, 19:59
[QUOTE=Fred@QualitySupps]
i need a new frigging bench!! that 86kg was all out, i can do 5kg more on a decent bench in a gym easier than that.
QUOTE]
Does a decent bench help???
[QUOTE=Fred@QualitySupps]
i need a new frigging bench!! that 86kg was all out, i can do 5kg more on a decent bench in a gym easier than that.
QUOTE]
Does a decent bench help???
well you tell me if you think theres a difference between pressing on a crappy, wobbly york bench that isnt wide enough to fit your shoulders onto or a decent sturdy wide commercial gym bench
BengDogg
27-02-2005, 12:26
I see, i can understand why that would help a fair bit.
;)
people think im making excuses when i say that but i'm not, its the truth
my step dad is getting pissed off with the bench aswell, says hes going to get a new one
means i dont have to pay :D
It's true, beching was a fair bit easier when i went from my wobbly york to a proper solid bench and a power rack, the hooks are way too low on the york for a start
yep, quite often i find i can bench more than i can get off the stands, so i need someone there to help get it off for me
Yep, impossible to retract your shoulder blades properly if the hooks are too low to begin with, do you find the padding about as much use as a one legged man in an arse kicking contest too? it's just some vinyl over a solid board of wood, fcuking uncomfortable, god i love my new rack and bench :040:
yeah the damn screws dig in to my back!
shoulder is really fooked today!!
may not be able to do rows or chins tomorrow :mad:
both of my shoulders are really stiff and have doms, but atleast the right one doesnt hurt like it was.... i may be good for rows and chins today after all :035:
im going to start stretching.
on another note i think i bench too close, when i look at people benching in meets they look to be way wider than me so im gonna widen a bit
both of my shoulders are really stiff and have doms, but atleast the right one doesnt hurt like it was.... i may be good for rows and chins today after all :035:
im going to start stretching. I remember reading a study that proved that stretching had little to no effect in reducing DOMS, although you should definitely stretch.
Here is why:
http://www.uk-muscle.com/ukmuscle/forums/read.aspx?pid=9542
lol i'm not doing it to reduce doms, i'm doing it so my clapped out body doesn't die on me!
Clapped out at 18 i dunno :021:
lol nah im not, just have a shoulder/low back problem which crop up occaisonally
i think its due to being inflexible though, i cant even reach over and grab a seatbelt when im in the car!
weight: holding at 196 (16-17% bodyfat)
weight shot up to about >200lbs with the creatine use but is down a bit now, definately retaining water on it
not sure wether to stop the creatine now and see a possible drop in lifts so i can shed a bit more weight more quickly and look better for it and save the creatine for bulking or just continue with it carrying a bit of water?
CRAP session, ****ing shit, dont want to even write it up
failed 106 squat, failed 150 deadlift
these weights should be bitch weight for me now
my strength is suffering, i dont know what to do.
bunnyluva
28-02-2005, 19:22
Whats your short term goals? You're cutting right?
Phil
short term goals: get stronger, get down to 12% bodyfat by summer
they both contradict each other quite a bit lol
my strength is suffering, i dont know what to do.
How long have you been on your current routine?
umm only about 4 weeks or so, i dont really follow a routine now anyway because i find it too hard to stick to, i just workout every other day and do squat/bench/squat or dead/ohp in 8 days with assistance exercises
well, this is what i can do:
a) lose weight as quickly as possible for the next 4 weeks, then lean bulk or do option b if i still have weight to lose
b) aim to lose 0.5lb a week and hope i gain some muscle on it, do this for the next 5 months to get me to 12% bodyfat
c) forget about ever being lean and remain a fat boy
opinions?
BengDogg
28-02-2005, 19:30
Hmm poor sesh there Fred not like you at all, we all have our off days, imo stay on the creatine untill 2 - 4 weeks before you want to get your shirt off or whatever you have planned, i only take creatine after training as it aids my rcovery nicley.
BengDogg
28-02-2005, 19:32
well, this is what i can do:
a) lose weight as quickly as possible for the next 4 weeks, then lean bulk or do option b if i still have weight to lose
b) aim to lose 0.5lb a week and hope i gain some muscle on it, do this for the next 5 months to get me to 12% bodyfat
c) forget about ever being lean and remain a fat boy
opinions?
Re this train hard and do a bit more volume to burn some calories and add muscle mass, maybe a bit of cardio, this is how i keep my weight under controll without dieting, me and you are probably very different body types from your pics but i think you will have sucess doing this
option b i suppose
i'm just not sure if i would be better off in the long term doing b... cos if i went with a i would lose a bit of muscle but then i would have 4 months to get it back and then some.....
anyone else have any input?
anyone else have any input?
How old are you?
What do you want from training?
i'm 18
i want to be the following in no particular order
1. strong
2. big
3. leaner than i am, but not so lean i look small (i.e. sub 10%)
lil_jimmy
28-02-2005, 20:20
anyone else have any input?
Dude, option b sounds like the best idea.
About 2 or 3 yrs ago, when i first started training, i thought i could eat what i want. I trained really hard, i mean so hard that i was on the verge of overtraining 24/7, with solid consistency. I remember having KFC after training, and thinking about all the fabulous protein i was getting from the chicken. I'd eat meaty fast foods regularly, kebabs, curries, and all the rest, thinking that id turn into a beast because i was training so hard.
Well, it never happened. I ended up a fat boy (im around 18 stone now) and not too long ago i discovered i was hypertensive. Most of the fat is stored around my abdomen, and this is a huge risk factor for heart disease and many other conditions. In a sentence, im unhealthy.
On the positive side, iv started making changes to my diet, im losing bodyfat. I've started a new PLing routine and im aiming to get stronger, despite being on lowish carbs. Im not loosing muscle because im doing things slowly, one because its healthier and two because its more maintainable.
Enjoy your training and DO become a strong beast, but please, not at the expense of your health.
Jimbo
It looks like b is the way to go then.
Jimmy, are you eating maintenance or under and if under by how much?
If anyone else has any advice or anything to add that would be great :)
Oh yeah, forgot to mention those deadlifts i did were double overhand, i got 146kg and failed the 150 at knee height but it wasn't due to grip.
BengDogg
28-02-2005, 20:37
I find pulling overhand feels lighter cos your body is more balanced and not twisted by mixed grip, if i could double overhand 190kg i could lift eaiser than i can mix grip 180kg im sure
yeah, that does make some sense.
i've been reading up on gaining muscle + losing fat at the same time, apparently it will be minimal... i.e. only a few pounds of each over several months
aparently its also best to eat more after training to put your body in a calorie surplus so you can build muscle, and have a calorie deficit at other times.
i'm going to go for 2900 cals a day for the next week or two and see what happens
gonna start doing more cardio aswell as im getting an exercise bike... may up the cals on cardio days depending on results
thanks all
As far as you wanting to lose weight while increasing or at least maintaining your strength I have a couple of suggestions.
1. Eat as frequently as possible.
2. Eat yo fruits and vegetables.
3. Eat a low GI diet, except Post Workout when you should be getting a high GI carb down yo deep ass throat.
4. Do cardio, 3 sessions a week seems like what I'd do in yo situation. Not just cardio do HIIT cardio - it works wonders and is the lesser of two evils when compared to its satanic father *Tabata*. Feel free to do it after weights, but be careful with your post workout nutrition. I do one HIIT cardio session a week after weights. What I do is I take a lot of whey after I have finished my last rep, then I do 20 mins of HIIT Cardio (30 is the max I would ever sanely consider), I follow that up with a bit of whey and a lot of glucose. If you take the glucose directly before your cardio, you will just be burning off this glucose and your fat will stay with you like a bad smell.
5. Always eat clean, none of this pu33y 5hit. Emulate your idols (me and Narc ;) ) and eat completely clean 24/7. You are a fcuking legend if you can keep it up for 6 months.
6. Make sure to consume your EFAs - they will help boost yo metabolism. Flax oil, oily fish, nuts and omega capsules are all good sources of healthy fats.
7. Always use low fat products.
8. Drink your water like you've spent a month in the desert.
9. Keep your workouts intense, the intensity will burn more calories than if you have 10 mins rest between sets.
10. If you can walk somewhere always choose that method of movement.
11. Chill with your bitch (es), this will keep the cortisol levels low and that's always a good thing, no matter what your goals are.
12. Cut the carbs before bed - insulin sensitivity decreases substantially before bed, at this time carbs are more likely to be stored as fat. You are also unlikely to burn them off within the short period of time between your last meal and the time yo ass hits the sack.
13. Have a BIG breakfast. Breakfast is the most important meal of the day. Kick start your day with plenty of vits, minerals and macronutrients. You should have just been fasting for at least 8 hours, so let the feeding begin again :041:
14. Avoid saturated fat (where possible) as if it is your ex-girlfriend.
15. Get your sleep, a tired body is an inefficient body. Maximise your body's efficiency by having your wank an hour or so earlier than usual.
where the ****ing hell did we find you?!
i do most of that already and knew the rest, however thats a good list and reminded me a few things
thanks...eating clean recently has slipped up a bit i must admit
just had a nice 600cal shake to bump todays cals up! damn i feel full for the first time..... oh yeah since yesterday when i had 2 meals at a pub (scampi + chips and a ploughmans) lmfao :029:
lil_jimmy
28-02-2005, 21:10
It looks like b is the way to go then.
Jimmy, are you eating maintenance or under and if under by how much?
If anyone else has any advice or anything to add that would be great :)
TBH, im not even counting cals.
I just taper off my carbs towards the end of the day, so that my first meal has the most carbs and my last meal has no carbs. Simple and effective for me.
Jimbo
i'm going to start including my diet in my journal, as an incentive to keep on track otherwise i'll have you nutters to answer to :021:
1st March 05
12.30 30g whey in water + fishoil, green tea supps
1.00 40g oats + 4 eggs in water
3.30 tin of mild chicken curry + granary bap
5.00 30g whey in water
yeah, i woke up late
i'm going to start including my diet in my journal, as an incentive to keep on track otherwise i'll have you nutters to answer to :021:
1st March 05
1. 30g whey in water + fishoil, green tea supps
2. 40g oats + 4 eggs in water
3. tin of mild chicken curry + granary bap When was this food consumed?
was gonna write times but cant remember them completely TBH, i'll have a guess :D
Fred, screw this lean bulking shit, it's crap, gaining muscle or losing fat is easy, but not together, it won't happen, just decide which one you want to do and go all out
BengDogg
01-03-2005, 17:18
Fred, screw this lean bulking shit, it's crap, gaining muscle or losing fat is easy, but not together, it won't happen, just decide which one you want to do and go all out
Amen brothers!
no im going to give this a go for a little while, if i all out bulk i get fat, if i all out cut i lose all my strength
i will reach all my goals this way, whereas i will only reach one or the other the other ways
i want to give it a chance, if it doesnt work ill reconsider.
1st March 05
12.30 30g whey in water + fishoil, green tea supps
1.00 40g oats + 4 eggs in water
3.30 tin of mild chicken curry + granary bap
WORKOUT
5.00 30g whey in water
CARDIO
5.45 30g Whey in water, creatine, 20g dextrose, 40g oats
7.00 cheese, tuna, light mayo, salad sandwich
8.00 protein bar + fishoil
10.30: tub of cottage cheese + pineapple
2900 cals, 260g protein
chins 5,2,2,3,2,2,1
rows 76kg 5 86kg 3 90kg 3 96kg 3 100kg 2
plate curls 10kg R 7,5,4 L 5,3,4
15 mins HIIT on my exercise bike i bought today
MUCH better than yesterday, by a million miles, chins were better and rows were 14kg more than i have ever rowed :035:
I WILL SQUAT 82.5KG X 20 NEXT SESSION. I WILL BE SQUATTING 100KG X 20 BY APRIL 15TH (6 WEEKS). That means 10 sessions to make it.
In other news, I am having a minor op on my mouth/tongue on thursday, which involves slicing my tongue off the bottom of my mouth, so may not be able to train for a couple of days depending how much it hurts.
Jesus god i'm guessing alot!!!
Not too bad a diet that freddy boy, though excercise bikes are the next gayest thing after treadmills, get a real bike and see some countryside while you're at it
Good luck with the lean bulking, i give you 4 weeks until you realise all it produces is slightly lean, slightly strong, slightly built people
bunnyluva
01-03-2005, 23:37
Have you tried 20 rep squats before?, you simply can't do a 20 rep squat program whilst dieting. IMO.
You're going to have decide what you want. Cut or Bulk.
Phil
good effort on the rows, and diet aint too shabby neither. 1 thing tho...u wernt up untill 12.30 ???? U could have fitted about another 3 meals in there!
Have you tried 20 rep squats before?, you simply can't do a 20 rep squat program whilst dieting. IMO.
You're going to have decide what you want. Cut or Bulk.
Phil
I've been making good progress while dieting on less than i am now... gone from 66kg to 77kg so far. Also seen some mass gains in my legs would you believe.
tricky: yeah i woke up late lol, up earlier today
narc: one word... it's COLD!
It's true what Narc said about stationary bikes. I've tried to do HIIT cardio on them, and you can't even go fast enough to properly "sprint". It is also the easiest of all HIIT cardio IMO, the hardest being running.
i'm taking the exercise bike back, its crap.
2nd March 05
10.00 60g whey + oats in water + fishoil
12.00 subway chicken roll + crisps (700 cals)
3.00 chicken curry + 250g baked potato
5.00 30g whey + 40g oats + fishoil
5.30 protein bar
6.00 workout
7.00 30g whey + 40g oats + 20g dextrose + creatine
8.00 175g chicken breast + yogurt
10.00 cottage cheese + pineapple
3000 cals 290g protein
rows really do work your core hard, i can feel it in my abs today :023:
clean + press 61kg 1 66kg 1 70kg fail @ press x2 56kg 2, fail @ 3, fail @ press x 2, 2
snatch grip deads 86kg 5 106kg 3 126kg 1 141kg fail above knee
jm press 46kg 5
cg bench 70kg 1 78.5kg fail 1/2 way
messed around with form on clean and press, didnt like jm press so quickly stopped that
feel i have indeed lost some strength and it's gutting.
my step dad is gay, hes pressing 81kg overhead for reps and snatch grip deadlifted 160kg a2a :013:
BengDogg
02-03-2005, 19:41
Your stepdad sounds fairly strong, dont get disheartened cos you will catch him and overtake him in time, i personally like training with people stronger than me, it drives me harder
Rogue_zero
03-03-2005, 08:09
[QUOTE=Fred@QualitySupps]
my step dad is gay, hes pressing 81kg overhead for reps and snatch grip deadlifted 160kg QUOTE]
pah! warm up weights..... so does that make me really gay then....... oh dear...... :confused: :eek:
lol hes only been training for about 6 weeks
just had my op
tongue killing me
spittnig blood
no solid food for 1 week
At least it will help with the diet,sounds painful tho' :118: .
BengDogg
03-03-2005, 16:20
Get better Fred!
Rogue_zero
03-03-2005, 16:37
get well soon
thanks guys, aneasthetic is wearing off now so its bloody killing!
im gonna be piss weak when i train, all i've had the last d24 hours is 2 tins of soup and a glass of water :( i want my muscle :013:
im probably gonna spend the next 3-7 days dieting my ass off (unintentionally), and then come back and bulk the **** up
yeah.
Get better soon, take it easy and chill out, watching some movies would be cool. Good luck dude. Stay tough!
I might aswell update my fat (and muscle probably) loss.
Weight 195
Bodyfat 14-16%
Calipers are annoying. Definately somewhere around 14-16% though... probably 16 lol
Not too far off my goal of 12% now.
as i cant train i might as well spend my time doing something constructive
i have decided to have a decent routine down on paper and to stop training to failure (mostly) which i feel has hindered me a lot
day 1:
bench 3x5 SW
incline db bench 3x8 IW
2" curls 3x8 IW
RC
day 3:
squat 1x20
2" deads 4-10x1 IW
2" rows 3x5 SW
day 5:
clean + press 10x1 SW
2" bottom position bench 5x1 SW
2" snatch grip deadlift 3x5 SW
day 7:
squat 5x5 IW
front squats 3x5 SW
walkouts/quarter squats 3-5x1
2" farmers walks 2-3x1
IW - increasing weight
SW - static weight
for chins i will be doing this: http://www.cbass.com/Synaptic.htm
and i will do this any time i feel my body can take it
this routine is done over 8 days i'm pretty sure i can take on this routine as most of it won't be to failure, which i have always done up until now, i may reduce it to be done over 7 days in time
thanks for your help narc
I'M BACK!! :026:
11.45 60g whey + 40g oats in water + 5g creatine + fishoil
training later, bring it on :mad:
tongue is still a pain in the arse but getting better
tongue is still a pain in the arse
Mods, how are we supposed not to make gay jokes when people post stuff like this?
BengDogg
05-03-2005, 12:00
Man im struggling with that one! :D Must resist urge :D
PikeKing
05-03-2005, 12:19
tongue is still a pain in the arse but getting better
Mods, how are we supposed not to make gay jokes when people post stuff like this?
LMFAO!! very funny
Squat 86kg 5 90kg 3 94kg 5 98.5kg fail twice
Front squats 66kg 5,3,4
Walkouts 126kg 1 136kg 1 146kg 1
2" farmers walks 32kg 3 times
Atleast i know where I am with squats now. Will stick to these weights next time. Front squats were murder on the wrists, better form towards end though.
Had no spotter and nearly couldnt rack the 146kg lol!
Grip has improved on farmers.
which grip u using on yo front squats? are u cleaning it or are u just using the regular grip or like logan/robert would say the pussy grip lol :040:
i use a clean grip, i want stronger wrists aswell :)
BengDogg
06-03-2005, 12:25
clean grip is ok once you get used to it, it just takes a while to,
Bench 70kg 5,4,5
Incline db bench 21.5kg 8,8 24kg 6
2" curls 36.5kg 8 40kg 3 45kg 1
2" Reverse curls 25kg 5,5
RC (cubans and shiiite)
Could have got the 5th rep out on the 2nd set if I tried, so i'll probably up weight next week. Need to stop worrying about people looking at my arms/stretchmarks while i'm benching and concentrate.
Inclines were ok, pleased with curls, 6 weeks ago I couldn't do 40kg on a regular bar for anymore than 1 rep at the very most, so i'm pleased with this. I have made more progress with thick bar curls than I ever have with regular bar curls.
Good stuff. Hope i'm on the right track now. I'm definately going to continue losing fat but at a slower rate as suggested.
BengDogg
07-03-2005, 20:01
good stuff Fred and a sensible desision on the fat loss
Squat 80kgx20
2" deads o/h 130kg x lol! m/g 130kg 1 132.5kg 1,1,1,1,1
2" rows 3x5 80kg 5,5,3
Squats were brutal as usual, i've realised that I actually squat oly style, and atleast half of my reps were full squats... i thought they felt easier but as I got more and more in to it I realised they weren't :037: next time will stick to normal depth squats and go for 84kg or more.
My overhand grip on thickbar is pants, that is why i couldnt complete all the reps on rows.
4/5 not damn bad
Clean + press 56kg 8x1 60kgx1 56kgx1
BP Bench 70kg 1,1,1 72.5kg 1,1
2" Snatch grip deads 106.5kg 3,3,5
Did more weight than planned. Still easy.
Contrast showers afterwards.
Rayza doesn't own me at anything. Ever.
Squats 86kg 5 90kg 5 94kg 5 98.5kg 5 106kg 5 116kg 1 120kg 1 PR
Front squats 66kg 1,3,1
Walkouts 146kg 1 161kg 1 171kg 1
2" farmers 42kg 3x1
90kg felt like 20 rep weight, and this proves 20 rep squats DO work
front squats were crap, my form is awful, needs practising
feeling positive about my training again as improvements are coming now im feeding myself again lol
Rogue_zero
13-03-2005, 15:22
good stuff mate
Good work,i like the volume
cheers guys
icepick it was supposed to be 5x5 but i was up for it so i went for a few singles :)
Well done on the PR, Fred. I thought that Rayza comment might spark some enthusiasm.
haha, it did, nice1 :023:
Well done Fred :038: :)
Pure quality :023:
bench 76kg 5,4f5,2f3
incline db bench 21.5kg 8 24kg 7,6
2" cheat curls 38kg 8 40kg 8 42.5kg 5
few plate curls with 10kg
RC
Ok.
BengDogg
15-03-2005, 20:08
Fred! Im outbenching you! What the hells going on? Are you ok :)
not for long mwahahahahhaha
*cracks open bottle of m1t*
BengDogg
15-03-2005, 21:48
pah pro hormones are the start of the path to the dark side!
bah im not donig it, my step dad is going to tho (as if he needs it)
if i did do anything it would be the real stuff...
sandbag clean and press (45kg bag) 10 singles
deadlift - few crap attempts
sandbag bear hug and walk, 1 arm walk
sandbags were fun, still feeling a bit burnt out tbh, so im going to be doing a 3 day split every week now, starting in 2-3 days
right rotator cuff also hurts today, but im sure it will be gone by tomorrow...
Man of Steel
18-03-2005, 20:09
Did you ever go to the boxing club lad?
Usually when people start wanking about with sandbags, etc. with no real intentions of competing in strongman, it shows they are straying off the path of their goal
Try and stay on track mate
Usually when people start wanking about with sandbags, etc. with no real intentions of competing in strongman, it shows they are straying off the path of their goal
Try and stay on track mate
ahhh... well that is one of my (long-term) goals...
Did you ever go to the boxing club lad?
eh?
Man of Steel
20-03-2005, 02:41
You were considering going to your local boxing club to get fit and a while ago.
oooh yeah that was about 6 months ago... never got round to it
im happy going out jogging now the weather is getting a bit nicer
Yesterday...
Squats 86kg 5 96kg 5 100kg 5 106kg 5 110kg 5 116kg 5 belt on 126kg 1 belt off 130kg walkout x 1 belt back on 130kg 1
Walkouts 146kg 1,1,1
SLDL's 86kg 8,8
few plate curls & 2" lever bar work
Awesome, a 10kg PR :025: Good depth too, I video'd 110kgx5, i'll try and get it up sometime.
Wasn't sure how much difference a belt makes to me, so I tried 130 without it and decided not to even attempt it, put the belt on and got it.
150kg squat in the next 4 weeks.
NIce work :038: gear whore :045:
23/03
bench 76kg 6,5,5f6
incline db bench 24kg 8,6
cg bench 56kg 8,4
2" curls 38kg 5,3,3
2" reverse curls 20kg 10,12,15 - feel the burn!
25/03 today
deadlift - not worth mentionining again, atrocious. I blame the hangover.
p.press 56kg 5,4,4
rows 66kg 8 76kg 8 86kg 8
sandbag shrugs 25kg each hand 8,8
i'm going to follow vegans eastern lifting routine (if of course i can get permission ;) ) for deadlift as i feel its about time i did something structured for my deadlifting... it is my strongest lift but hasn't gone anywhere for months and months
don't think i need to follow the routine with squats as they are flying up at a fast rate at the moment as it is and bench is coming along too
1 5x5x70
2 4x3x75 4x2x85
3 3x4x75 6x4x80
4 4x3x75 3x2x90
5 3x4x75 6x4x80
6 2x3x75 2x2x95
7 one rep max test
i'm going to skip week 1 out though
veganlifter
25-03-2005, 20:18
heh, spotted that! It's trademarked! it was such a hard work to steal it off the internet ;)
Anyways, as a quick comment: the waving in that routine is done for a reason, so i would think that you get the most out of it when you wave your whole training according to it. Your body won't really know the difference when you hammer it this or that way, so if all the big lifts would wave at the same time that would maximise the strength gains.
Just a gut thought, don't know how true it is! But worth a thought.
good luck with it though if you decide to go with it with deads alone, it'll be interesting to see where you end up to.
thanks for the input mate, i'll give it some thought over the weekend
EDIT: i'm all for following it for all 3 lifts, but i'm sure my 1rm's are around 140/95/160 at the moment and squat and bench seem to be going up fast every week so i dont know if i would be limiting myself by following a % routine for those two lifts for 6-7 weeks
hope you get what i mean, what do you thnik?
Ok, I'm gonna follow it for the big 3. Will throw some assistance exercises in too. Here it is. I will miss out week 1.
Squat - 140kg (estimate) 1rm
1 5x5x70 - 98
2 4x3x75 - 105 4x2x85 - 119
3 3x4x75 - 105 6x4x80 - 112
4 4x3x75 - 105 3x2x90 - 126
5 3x4x75 - 105 6x4x80 - 112
6 2x3x75 - 105 2x2x95 - 133
7 one rep max test
Bench - 90kg 1rm
1 5x5x70 - 63
2 4x3x75 - 67.5 4x2x85 - 76.5
3 3x4x75 - 67.5 6x4x80 - 72
4 4x3x75 - 67.5 3x2x90 - 81
5 3x4x75 - 67.5 6x4x80 - 72
6 2x3x75 - 67.5 2x2x95 - 85.5
7 one rep max test
Deadlift - 161kg 1rm
1 5x5x70 - 112.7
2 4x3x75 - 120.75 4x2x85 - 136.85
3 3x4x75 - 120.75 6x4x80 - 128.8
4 4x3x75 - 120.75 3x2x90 - 144.9
5 3x4x75 - 120.75 6x4x80 - 128.8
6 2x3x75 - 120.75 2x2x95 - 152.95
7 one rep max test
lil_jimmy
27-03-2005, 20:39
Why are you missing out week one? The volume and intensity vary like that because thats how the routine was designed. Perhaps it wont be as effective if you miss it out, though i am speculating.
Jimbo
i think it is a light week assuming you have just maxed out the week before, but as i did not i dont think i need to do it
my lower back is fried and squats on monday didnt help, but i got through it ok, bench today and deads on friday if back is ok for it, i'll update the squat session and bench session when i get time
Edit: also im going to be using the cycle based on a bench 1rm of 95 instead of 90, as thats probably closer to my max and 90 doesnt even look like a challenge compared to what i am lifting recently
/end mindless dribble
Man of Steel
31-03-2005, 02:02
Post up yer new totals in the meet. Are ye still cutting?
I will.
Nope not cutting as such, sticking to 3000 cals (3200 is my maintenance), just hoping to not put any fat on more than anything.
Damn 3000 cals feels like nothing, im not happy unless im confusing 5-6000+ :(
Man of Steel
31-03-2005, 12:40
I wish I was happy eating all that, how much weight have you lost altogether?
Damn 3000 cals feels like nothing, im not happy unless im confusing 5-6000+
perhaps you should try 'consuming' them instead, much more filling
im not sure how much weight ive lost i havent weighed myself, but going by calipers i havent gained or lost in a while
last time i weighed myself i was < 14st and i started at over 16st in january
that low weight was on a very low amount of cals though
im probably 14st7 or so i reckon atm, looking to get to 13st7 by summer
Man of Steel
31-03-2005, 22:41
You'll be a skinny malink at 13 1/2st. You're over 6' aren't you?
weighed myself and im 15st3 currently and im holding at 17% or so bodyfat... so maybe i'll just aim for 14st when i cut again
i havent been on much so i dont have time to update my training but i will when i get my internet sorted which will be soon
Ok, I just finished the first high volume (6x4) week of the routine, and it was murderous.
Saying that, I managed squat and bench, but deadlifts just sucked, couldnt even complete the warmups, so i dropped the weight and did lots of singles @ 85-100kg.
I'm thinking about stopping the routine as i'm not sure if there is much point doing it without the deadlifts and they are going no where fast atm.
I need some help on this one :022:
Squat 106kg 3,3,2,4 126kg 2,2,2
SLDL 80kg 3x8
Hanging leg raises 9
Situps 10kg 3x5
2" lever work
plate curls 10kg L 10 R 12
Was supposed to do 4x3 106kg on squat, but I usually use my belt and I didn't this time, hence failing on set 3 rep 3, so belted up and did 4. My core sucks, I won't be neglecting this anymore!
All in all, pretty good, felt like I had a bit more in the tank on the heavier squats.
EDIT: I love and hate squats. My ass is soooo massive now, i'm having trouble fitting in XL shorts :022: Time to cut hardcore again after this lifting cycle is over!
BengDogg
11-04-2005, 19:43
Fat ass! Good squatting though you got your 126!
Thanks mate, looking for 150-160 for 1rm after this :035:
BengDogg
11-04-2005, 20:44
Baddass! Go for it!
Hell yeah! Think I'd struggle to match your ATG squat tho :(
BengDogg
11-04-2005, 21:05
Nah your sexy so you can do it too
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