View Full Version : Time to lose the moobs!
I have been carrying an upper back injury for a while which I just cannot get rid of whilst lifting weights, and to top it off I strained my lower back a bit during deadlifts the other day too (which is nearly better already thankfully). Because of this i'm finding it very difficult to progress on most exercises, so I am taking as long off as it takes (I predict 3-4 weeks minimum).
During this time I intend to work on my flexibility, cardiovascular fitness, posture, core and some grip work (such as levers etc which will put little or no strain on my back).
I want to drop a few pounds in the process also. I know taking a month or more off and dieting will probably mean some muscle loss, but I think the pro's out weigh the cons. I am going to keep protein high >300g a day and carbs around 150g or so.
Start weight: 214lbs
Bodyfat: 18% or so
It seems I have lost some fat+water in the last few weeks from eating clean, was weighing in about 225.
BengDogg
08-06-2005, 10:13
Good on yer Fred summer is time to be lean and healthy imo, if the fat you lose isnt crazy loss i.e you dont go to 5% bf or something crazy you will keep your strength and look better for it
Edit also your lifts are very similar to mine and your shorter than me so i dont think you should be 25lbs heavier than me really if that makes sense.
The diet plan
Meal1
75g oats
2 scoops whey
Meal 2
100g chicken breast
salad/vegatables
250g potatoes
Meal 3
100g chicken breast
salad/vegatables
oil of choice 0.5 tablespoon
Meal 4
8oz steak, 200g potatoes, vegtables
Meal 5
100g chicken breast
salad/vegatables
oil of choice 0.5 tablespoon
Meal 6
cottage cheese with fruit(s)
oil of choice 0.5 tablespoons
Extra meal: POST CARDIO: 2 scoops whey
2435 cals, 70fat, 150carb, 308 protein
Good on yer Fred summer is time to be lean and healthy imo, if the fat you lose isnt crazy loss i.e you dont go to 5% bf or something crazy you will keep your strength and look better for it
Edit also your lifts are very similar to mine and your shorter than me so i dont think you should be 25lbs heavier than me really if that makes sense.
Thanks Beng, I don't intend to crazy. I know I am overweight and look sh1t with my clothes off, when infact someone with my muscle mass and strength (although not massive) should look pretty good.
Ideally I want to be 10-12% but that's quite far off yet.
9.15am - 20 minutes morning cardio, fast walking
And here is my drive and motivation. Here are 2 progress pictures, one taken in december one taken a day or two ago. Good progress in muscle mass I think, but the bodyfat has a lot to be desired.
It takes a lot for me to post these.
Be warned theres lots of fat, stretchmarks and hair :022:
http://www.qualitysupps.co.uk/progress.jpg
BengDogg
08-06-2005, 10:49
nice stretch marks!
no not really :022: i hate them, the reason why i wont be on the beach!
Man of Steel
08-06-2005, 12:13
You can kid on they're scars from all the knife fights you've been in to impress the ladies :p Skipping's good fun once you get used to it and can do lots of variation.
My pics (http://uk.pg.photos.yahoo.com/ph/ianmcardle_666/album?.dir=dd10&.src=ph&store=&prodid=&.done=http%3a//uk.photos.yahoo.com/ph//my_photos)
Here I am when I was judged around 28%BF (Not that I'm much less now lol) but we seem to be reasonably similarly fat-wise. You may be being a bit kind with 18%... Hope that doesn't sound too harsh, fair play for posting your pics, just trying to be realistic.
My pics (http://uk.pg.photos.yahoo.com/ph/ianmcardle_666/album?.dir=dd10&.src=ph&store=&prodid=&.done=http%3a//uk.photos.yahoo.com/ph//my_photos)
Here I am when I was judged around 28%BF (Not that I'm much less now lol) but we seem to be reasonably similarly fat-wise. You may be being a bit kind with 18%... Hope that doesn't sound too harsh, fair play for posting your pics, just trying to be realistic.
how did you come to 28%?
i'll accept i'm anything up to 20% or so but not much more... i use calipers to test mine, get same results every time... bodyfat goes up with age also as you have more internal bodyfat, how old are you if you don't mind me asking?
thanks for the input though, either way, I need to lose a reasonably large amount of fat...
I was 22 when the pic was taken, 23 now. The percentage was judged by Narc for Fat Wars on the AS forum. Compared to the other guys in the comp it seemed fair tbh.
lol, i'm sorry but my bodyfat may be slightly out on those scales but i don't believe you are over 25% in those pics TBH
anyway, so long as bodyfat goes down it doesn't matter too much does it? <buff>
If you think about it, if you're 220ish now, dropping 10% i.e. 20lbs, you would have a ridiculously awesome 6-pack at 8% by your calculations. Not being harsh, but if you lost a stone and a half, you'd definitely look better but certainly not to that degree.
Yep, you're right, as long as the fat's going it doesn't matter about the numbers.
If you think about it, if you're 220ish now, dropping 10% i.e. 20lbs, you would have a ridiculously awesome 6-pack at 8% by your calculations. Not being harsh, but if you lost a stone and a half, you'd definitely look better but certainly not to that degree.
nah im 215, i can always drop a stone in the first few weeks - mostly water (i assume this because i dont drop that much bodyfat% or muscle)
so ill be about 200, minus 10% = 180 which i think is about right, so maybe i am 20% or a tad over yeah, but not 28%!
Don't worry about percentages. The most important thing is how you actually look! If you want to look leaner, lose fat. Don't fuss over exactly how much you do or don't have! :045:
I really want to get lean, but I think I'd look so skinny if I did. Trying to look good is such a bastard! :022:
Don't worry about percentages. The most important thing is how you actually look! If you want to look leaner, lose fat. Don't fuss over exactly how much you do or don't have! :045:
I really want to get lean, but I think I'd look so skinny if I did. Trying to look good is such a bastard! :022:
Well said mark.
I am a bit scared i'm going to shrivel up into a 9stone weed but oh well, I can build up being lean :023:
uhuh, i ate strict all day, only had 3 meals because i knew i had to go out for a meal tonight (been booked weeks in advance), and i ate SO much, even with my mega low calorie intake during the day I think I ate 3000 cals altogether :022: not a good start...
anyway, **** it, this post marks the start of 10 days of eating without any cheat meals or treats whatsoever... that diet will be followed down to a tee
Hi mate, sorry, posted this in your old journal:
What exactly did you do to your back?
And when you measure with calipers, do you do it from just the belly area, or do you do the four point method?
Personally I think youd be about 20%. According to my readings Im 23% and I think youre carrying less than me, although it is hard to tell between different bodytypes.
Not sure exactly what I did to my back, but when I was 20 rep squatting regulary a while ago I could feel it aching alot under the load... so i'm assuming it came from that (squatting intense too often). Well that is my upper back anyway, lower back is just a small problem I have to live with, but it generally clears up within days.
I just do the 1 point method to the side of the belly.
Thanks, I feel like 20% is a compliment now after being called 28% (666 you aren't 28% either :P).
Cardio: 25 minutes jogging/fast hill walking
Plate pinch 7.5kgx2 - twice each hand
Lever work.
666 you aren't 28% either :P
Ahh, you little charmer! :050:
:050: how much weight have you lost in total and how long have you been cutting for?
Had a short effort for a month or so early in the year and lost 8lbs (18st 8lbs to 18st) then stayed there until 11th April when Fat Wars started (and those pics were taken). Started well, then had a few shocking weeks (birthdays, bbqs etc), then got back into it and was 16st 8lbs this afternoon.
not bad! 20lbs in two months!
i'll be pleased with that
Still keeping going until mid-July, then having a week of ultra eating before the holiday to make sure my stomach is sufficiently stretched to make the most of holiday food. Then no doubt I'll be back up to 18st 8lbs and I'll start again in August.
lmao,
i'll keep cutting until i feel happy with myself, which basically means i have to lose 8-10% bodyfat lol, im giving myself to mid/end september which is when i go to uni and it will all go out the window and beer, kebabs and bacon rolls will put me back up to my current state and beyond.
the block
09-06-2005, 22:27
those are some serious stretch marks you've got there! to be fair i dont think you're a fat bastard mate. you're not a lean mean grilling machine but certainly no porker.
those are some serious stretch marks you've got there! to be fair i dont think you're a fat bastard mate
cor thanks lol! :038:
Diet went well yesterday, no cheats as promised. I actually missed 1 meal, although I did take it to work with me I just didn't have time to eat it :011: Also, I haven't been having the 2 scoops of whey after cardio but I don't feel I need it.
Vitamin E cream is meant be good for stretch marks its meant to fade them.
dont think it takes them away alltogether but it might help.
Vitamin E cream is meant be good for stretch marks its meant to fade them.
dont think it takes them away alltogether but it might help.
thanks for the suggestion but ive tried it and lots of other creams, they are a waste of money and do nowt for me, best thing is time and a tan i hear
BengDogg
10-06-2005, 14:24
yes tanning will help, i know cos im vain
Weight today is 213lbs :) :mad: good and bad, i hate weighing less... i'm gonna end up about 170lbs, and then i'll just be the average skinny goon :(
No cardio today, can't be arsed, got work again later. Been very tempted to cheat today, but I wont :018:
BengDogg
10-06-2005, 14:26
Dont worry freddy im cheating for you! did you know im now a strict vegan? i started earlier this week, i only on average have one cheat meal with meat in it a day :D
lol, i'm still eating lots of meat, only thing keeping me sane actually
i'm replacing all of todays chicken with steak :035:
Bodyweight 212lbs today.
Going as I predicted. I'll probably get down to 200lb in the next few weeks then it will slow right down.
Keep at it mate! You wont look average when you are lean. The muscle you have built will be very telling when you lean out a bit. I feel skinny at 13 stone, but when I look back at pics of me when I was a fairly lean 12 stone I realise that I do actually have some muscle under the layer of fat I have now! I would show a pic of me at 12 stone but I'm not sure how to upload it!
Keep at it mate! You wont look average when you are lean. The muscle you have built will be very telling when you lean out a bit. I feel skinny at 13 stone, but when I look back at pics of me when I was a fairly lean 12 stone I realise that I do actually have some muscle under the layer of fat I have now! I would show a pic of me at 12 stone but I'm not sure how to upload it!
photos.yahoo.com
http://pg.photos.yahoo.com/ph/five_magics70/detail?.dir=79aa&.dnm=2ceb.jpg&.src=ph
Not that big, but looking better then than I do now! Yet, I am alot stronger now... :(
Good. Look bigger than 12 stone. How tall?
Good. Look bigger than 12 stone. How tall?
Around 5'10/11. Now I'm stronger, but have a layer of fat that spoils my appearance completely. I should have just been happy with what I had. :017:
You should be eating. :045:
You should be eating. :045:
Haha! We will discuss this on my new journal... When I get around to starting it!
Sorry Fred, didn't mean to hijack your journal... Just wanted to give you some support! So stick at it mate, it is worth it!
Thanks mark, you look good in that photo :025: That is roughly my aim in terms of bodyfat.
Anyway, all my hard work went out the window last night, I ended up getting me and the mrs into the Isle of Wight festival for 15 quid (tickets usually £75 each lol). Got wasted, ate kebabs, burgers etc, went on a few shit scary rides. Was fun, can't say i wish I didn't go TBH but i'm back on track today.
Ohh ooooh, I weigh 210lbs! **** knows how after yesterday, but yay.
Anyway, all my hard work went out the window last night, I ended up getting me and the mrs into the Isle of Wight festival for 15 quid (tickets usually £75 each lol).
**** me, that must've been wild - how many people went? If the whole population of the island went, then that would be what - 25 people?
lol, 35,000
it was better than you would expect
209lbs! WOOHOOO! Look at that flubber fly!
204lbs - my diet has been really shoddy of late, hard to keep motivated if you aren't training :011: basically ive been having my normal meals plus the odd extra cake or 10 :018:
Seem to still be losing weight though.
BengDogg
16-06-2005, 16:15
well now your lighter than me i weighed 207 last night
god u must have some gut going
203lbs
got clean diet back on track yesterday
also, my upper back appears to be getting better since a couple of days ago when i did lots of icing, heating etc to it, so ill be doing more of that as well as the regular stretching
im sooooo ready to deadlift :jedi:
oh yeah by the way that is 25lbs i have lost since being my heaviest (16st4lb) at the start of the year
oh yeah by the way that is 25lbs i have lost since being my heaviest (16st4lb) at the start of the year
...Good progress there,dont how why you weight yourself everyday though,i wouldn't
cos i have some scales in my bedroom... it fluctuates but i just update when i weigh less than previous
the block
18-06-2005, 20:52
weighing yourself everyday is like watching a tree grow
BengDogg
18-06-2005, 21:12
god u must have some gut going
Only just saw this post, yeah i have a bit, im gaining weight for the meet tomoorow then im gonna diet down for a few weeks as its summer, tbh im still fairly lean but carrying lots of carb bloat in evenings, i also am getting a bit bigger latley from training lots and hard, i have got stretch marks on my legs and some on top of bi's like you have but not quite as red
BengDogg
18-06-2005, 21:13
weighing yourself everyday is like watching a tree grow
Weird thing is i do it also, not quite every day but some times i weigh myself morning and night and about 3 times a week , its obsessive behavior
Weird thing is i do it also, not quite every day but some times i weigh myself morning and night and about 3 times a week , its obsessive behavior
yep, if im bulking i weigh everyday, if im cutting i weigh every day
only time i dont do it is if im trying to maintain, even then i still do it sometimes :confused:
the block
18-06-2005, 21:46
i like the surprise factor - i weighed myself 2day after 2 weeks an was 14-10 , 93kg odd. last time i weighed myself i was 14- 6 odd. the gut is being galvanised
I Want To Squat. :021: :022:
Have you tried variations like front squats or zerchers to see if they're any less painful?
yep, did front squats only for several weeks before this lay off
ive now been off 2 full weeks and seriously considering just coming back and getting on with it as its not getting any better on its own and going to the docs
Only just saw this post, yeah i have a bit, im gaining weight for the meet tomoorow then im gonna diet down for a few weeks as its summer, tbh im still fairly lean but carrying lots of carb bloat in evenings, i also am getting a bit bigger latley from training lots and hard, i have got stretch marks on my legs and some on top of bi's like you have but not quite as red
****
off.
you have no gut at all. its just your metro mates putting ideas in ya head.
im going to start training again, as of now
i figure lots if ibuprofen + training is better than **** all training
only taking the ibuprofen if i need it and until i get to see someone
the block
20-06-2005, 19:19
i think its better to go backwards one step and then forwards many steps than to crawl one step forwards.
but at the end of the day - you know how much pain/discomfort you are in so cant really say go for it or not.
well 2 weeks of complete rest and no improvement tells me it wont get better on its own and i need to see someone
ive had it since around february and trained with it for long enough, a few weeks or maybe couple of months max hopefully wont make much difference
VUB
Military Press 56kg 5x3
Chins BW 5x3 - Next week will be my first weighted chins ever!
Bent Presses 5x1 30kg R 1,x,x,x,x L x,1,1,x,1 - All technique, still need practice.
Curls 40kg 5 46kg 3, 5
I absolutely loved it today, a break really lets you think about what you are missing.
Also, found stretchmarks on forearms today :mad:
the block
20-06-2005, 22:41
whats the max number of chins you can do?
stretch marks on your forearm? never seen those before.
think i could do 5 chins straight off lol
stretchmarks are very faint and inside my elbow, it seems i am just more disposed to them than most people :( im gonna get a shitload of tattoos i think to cover them all up :028:
Woke up with new stretchmark on my shoulder/traps, pissed off.
It feels like im destroying my body.
Considering switching to pure strength routine to limit it a bit.
Whats the point if your going to lie to yourself?
piss off dickhead, when you get some real stretchmarks you can comment
notihg to do with strech marks
its about your consistancy of what you want, or lack thereof
thats none of your business, **** off
you make it my business when you post ON A PUBLIC FORUM
everyone is welcome to comment except you
comment comment comment
you KNOW what you need to do
SO JUTS DO IT
everyone is welcome to comment except you
:029:
i will take your advice rob when you can keep your opinins and theories consistent from week to week
oh my god.
one person makes an ill thought through comment then all of a usdden tis flavour of the freakin week!
1. stop copying tim
2. start trainig. hard.
just out of interest, when has my opinion been anything other than "TRAIN HARD"
volume is good volume is gay assistence is good assistence is shit roids rule i dont need roids bla bla ****ing bla
volume has never ever been gay, ever.
assistance is good, if it actually assists your lifting. whch yours clearly doesn't./
i will grant you the roids thing. but that is somethign most of us go thoguht. saying that, i have NEVER said they are gay. juts that at times i dont need them. like now for instance.
oh my god.
one person makes an ill thought through comment then all of a usdden tis flavour of the freakin week!
1. stop copying tim
2. start trainig. hard.
just out of interest, when has my opinion been anything other than "TRAIN HARD"
excuse me?
also, stop overlooking the most important aspects of the post:
2. start trianing. hard.
was the only bit you needed to read.
excuse me?
msn. you said i change my mind when i bashed you for doing GM's.
msn. you said i change my mind when i bashed you for doing GM's.
oh right, well, you did, anyway you have a wonky head
well so ****ing what LOL
look. i am prepared to get banned if thats what it takes to make you wake the **** up,.....
thats "what"
you have till 1200 to realise you are a gay that trains like a gay and really needs to buck up. its 1139 now. so best of luck. after 1200 i will cease to comment on you.
well on my computer it says 1159, and by the time i have finshed this post it will no doubt be 1200.
i hoep you can realise wher you are/were goign wrong. it genuinely is soooooo much more important than any routine.
feel free to have there posts deleted form "your" journal. if you hate taking advice so much i would also suggest not posting in a public forum.
laters
rob
I'm watching y'all... :029:
if anyone wants to criticise me feel free, please keep insults to yourself though :)
I think what robs trying to say is that you need to re-establish your goals.
Youve changed routines a couple of times over the past few months, much like rob did (cue x20 journals) which really gets you nowhere. And fast.
List your goals, ie. exactly what you want out of your training (appearance/strength/fitness whatever) and then select/devise an effective routine to get you from point A to point B and a timeframe to work by. After that time you can reassess your goals and devise another plan.
Good luck mate. :045:
PS- Dont be too mad at rob, he just has trouble saying what he means and showing his true feelings. :D
Thats just it, I have reassessed my goals during my layoff, ive had lots of time to think about it.
Rob should focus on his own training.
Thanks for the input.
Updates on training:
I am doing a slightly modified 4 week beginner sheiko strength training cycle. I won't update my training in this log anymore but I willl provide the results from it and possibly the odd comment as to how its going.
I did day 1 today, harder than expected. Got through most of it, but squats killed me and had to stop (arse, legs and hammies cramped up too much). I put this down to not back squatting for circa 6 weeks, i'm sure i'll be back up to scratch in a few sessions.
Updates on fat loss:
Calipers read 1.5-2% fat loss in the last few weeks which must be good.
Diet is much better than it was, stopped outright cheating with the odd (i mean maybe once per day) treat, but still keeping to the cals. This is allowing me to keep to it.
Weighed in at 203 still today, put this down to starting CEE.
the block
23-06-2005, 00:54
keep us posted on CEE as i want to try it at some point.
gay lord, twinged my lower back again during deadlift WARMUPS of 100kg :mad: not going to deadlift anymore until ive seen a physio and get someone to teach me good form, squats and powercleans for back from now on!
however, did get 2.5kg 5x3 with chins :038: lol
Mate if your form is bad on deadlifts it's a fair bet your powercleans will be shocking, they're alot more technical, don't be fooled into thinking the lighter weight will save you
well i go by if it doesnt hurt its ok to do :040:
also, ill get some videod and we can see
Cool, put the camera the right way up this time, and zoom out
lol, thats the most i can get in, my room is so small
ill wait until a good day and do it outside
202lbs - weight loss slowing, especially as ive just eaten a monster kebab
thinking about giving sumos a tryout tomorrow at the end of my workout, although my 1rm is pretty gay on these.... about 140 last time i tried and prob even less now!
if it gets on well with my back ill continue, if not then ill drop straight away
Man of Steel
01-07-2005, 15:35
You still on the ibuprofen, and are you doing any exercises?
no i only took the ibuprofen a couple of times
what do you mean by exercises? im fully training now, just not doing deads
btw my strength is maintaining/possibly improving (down to the better diet and creatine i expect), im managing to get all the reps in my workouts even though im following a % based routine :045: started the routine based on 140 squat (lowered from previous 1rm because of layoff), hoping for my old max or higher and 100-102.5kg bench in a couple of weeks, after that the plan is to get on the 20 rep squats again :029:
weight isnt lowering at the moment, holding at around 14st7 ish but i must be losing fat on 2000calories per day
lost motivation diet wise the last few days, calories still low but more junk :( this was because i hadnt lost any weight in about 10 days, BUT today i am 199lbs :031: i still look like shit though :037: , i seriously think im going to finish up about 170lbs LOL just call me timmy2
squat strength is going through the roof too, expect 160 soon :023:
think im going to finish up about 170lbs LOL just call me timmy2
you can only dream of being so sexy freddy boy
actually, with my current diet of houmuos and genoa cake i soon will be freddy2
why aren't you posting your training you mong?
actually, with my current diet of houmuos and genoa cake i soon will be freddy2
omg i ****ing love houmous......... and it shows :038:
fed up with robs bullshit TBH being TOLD im not training hard enough when I know I am, anyway i'm following a % based routine so it would be pretty boring atm, think ill start writing it up again in a few weeks, then we can decide if I have trained hard enough over the last few months :045:
Stupid pointless post, not welcome here
erm, no that is since yesterday
unless you have anything decent to say dont post in here again
This journal is pretty boring so i havent updated much, but im down to 13st12 (194lbs) today.
BengDogg
17-07-2005, 11:18
AS Fred said dont be nasty, he is making good prgress,
Fred , you lost any strength yet or keeping up?
Upper body wise its going good. I am now chinning 7.5kg :045:
I am having to stop squats again because of my back. In summary I think its one of the discs i'm having problems with and I am sometimes having difficulty walking, so squats/deadlifts etc aren't the best for it!
I wonder how many chins I cuold do with bodyweight? I can do about 4 with 7.5kg.
I'd like to be able to do 30 hahahaha in my dreams
BengDogg
17-07-2005, 11:58
perhaps 8 or so based on what i can do with 7.5 kg,
cool, thats better than 1 or 2 which it was at the start of this cut!
can i just say carb up days rule; 100g of chocolate, pizza and a tub of ice cream :p
also i managed 8,5,3 chins at bodyweight today, which is a PB by a long way :044:
13st10lb (192) today
I'm giving myself until middle of august at the latest to get to 13st, which is when I will re-evaluate what i want to do. It looks like I will definately have to go sub 13st, possibly around 12st to get abs :021:
You still standing by your evaluation of 20% then?
Good to see you actually sticking to it this time, get it done and stay on top of it
hmm i was probably a bit higher than that but i dont think i was nearing 30% bodyfat thats a bit hoooge even for my standards ;)
yep im determined to rid the evil gut from my body forever :jedi:
thanks
By request of Mr Moobs himself.
21st July
Single leg squats 2x lots each leg
Lunges 46kg 3x6
Plate curls L 4,3,4 R 6,5,5
Levering x lots
Strict hammer curls 14kg 8,8,7
Only took about 25 minutes. My arse still has uber doms today though.
PikeKing
23-07-2005, 12:55
good work buttzilla
Today's session.
Bench 74kg 5x3 Moved my grip back in slightly (only a couple of inches) and it makes a big difference, even though I am still weaker than my original close grip.
Chins 7.5kg 3,3,3,1+2,2 ****ed up the 4th set, kinda jumped a bit on rep 1 so let go and started again
Situps 10kg 3x10
Levering
uk machine
24-07-2005, 12:37
My arse still has uber doms today though.
hmmm..
hows the stregnth feeling whilst cutting frederick?
hmmm..
hows the stregnth feeling whilst cutting frederick?
i dont really know now tbh
bench - changed grip so its gone down
squats,deads, ohp - had to stop these 'cos of back, although squat was going up nicely a few weeks ago
chins however are improving
CG Bench 72.5kg 5x3
Chins BW 9,5,4
DB Press 16.5kg 8,8,5
Side raises 8kg 3x8
Upright rows 30kg 3x10
Prone letter drill Y,T,W,L 0.5kg 1x12
Also did 30 mins cardio afterwards SHOCK! HORROR!
According to my doc my back muscles are weak and just need some work.
She gave me a list of exercises to do :028: May aswell give them a go I guess.
She also said powerlifting probably isn't the best for it :036:
PikeKing
27-07-2005, 10:41
According to my doc my back muscles are weak and just need some work.
She gave me a list of exercises to do :028: May aswell give them a go I guess.
i'd be very dubious about any advice from a doctor on this thought of thing.
I currently have a 'back client' who is a GP and a 'knee client' who is a cardiac consultant, Drs rarely know shit about this kind of thing.
What are the exercises?
Fook knows, she made me do some funky tests with my top off. I think she just wanted to see me naked in compromising positions TBH
I'll detail the exercises to you later.
According to my doc my back muscles are weak and just need some work.
[...]
She also said powerlifting probably isn't the best for it :036:
Bah. Do GMs.
Diet went to pot a bit recently, lost motivation for it as I wasn't losing any more weight on 2100 calories per day :012: so i've called for drastic measures and im going to do cardio most days :mad:
I am 14st1 (197) at the moment. I'm pretty sure thats a few pounds of water/glycogen rather than fat, although i did have a kfc AND a chinese yesterday :033:
My back is feeling much better. Lower back is much more comfortable and upper back doesnt have anywhere near as much stiffness. It seems the exercises are helping and the quack got something right for once. I'm gonna give it another week and evaluate then if I can start doing some less poncy exercises (no more lunges!!)
Also, been ill the last few days so didn't have the drive to train but I will today as i'm feeling a bit better.
PikeKing
31-07-2005, 14:46
Those poncey Lunges are probably going to help you back
Single leg squats (warmup)
Poncy Lunges :040: 46kg 3x8
supersetted with
Plate curls 10kg L 5,4,3 R 7,6,5
then
levering x lots
hammer curls 14kg 3x8
then 25 mins running
my bum hurts :012:
PikeKing
31-07-2005, 18:35
my bum hurts :012: nothing to do with my workout though
oo-er
oo-er im sorry about earlier i dont know what came over me
if you ever touch me again you gaylord im gonna smash your face with a brick
Gonna update your pics soon? Nothing to do with the above ****sexual comments though...
Ha ha I can't even say homosexual in a non-offensive way!?
I will at some point but i'm a little worried there's gonna be NO difference, even though there is a hell of a lot, if you know what I mean :017:
I'll definately update when I hit 13st.
Bench 66kg 1 76kg 1 80kg f, 1 82.5kg 1 86kg f :confused: :012: :011: :mad: :022: :037:
Chins BW 3x1 5kg 1 10kg 1 12.5kg 1 15kg 1,1 17.5kg 1 20kg 1 22.5kg f
CG Rows w/5s hold 30kg 3x5
Cuban rotations 18.5kg 12,8,6
Lost lots of strength on bench press. I'm gay.
Chins made up for it a bit.
Woh, lots gone from bench. Good chins though; was there meant to be a number after 22.5? 0?
x means fail, maybe i should put f instead to make it more obvious for the simple minded folk :016:
BengDogg
01-08-2005, 17:41
i think you should of done a better warm up on bench , maybe....
66x5, 76x3, 80x2, then singles. try that maybe works for me
Yeah but..., not but..., yeah but..., what I meant was...
Oh **** off.
hehe
i was doing/attempting to do progressive singles not necessarily a 1rm attempt
and i would be lucky to get 80kgx2 at the moment, although i did 80kg for 5x2 only about 3-4 weeks ago
BengDogg
01-08-2005, 18:59
could just be an off day then
i've decided to quit weightlifting and take up break dancing, inspired by my new Usher cd
please close
uk machine
02-08-2005, 15:26
are u seriuos? bout stopping weightlifting that is. obv the other bit aint true
how do you know :)
i may start posting up videos of my awesome usher break dancing rather than my spine breaking miller squats
yes i was joking btw please dont close this, im just damn bored
im fed up with no squatting or deadlifting and these stupidly low calories
how do you know :)
i may start posting up videos of my awesome usher break dancing rather than my spine breaking miller squatsWTF does Usher have to do with break dancing? :017:
YEAH! YEAH! YEAH!
oooh YEAH YEAH YEAH
After some thought I'm going to up my cals a bit. By no means am I bulking though. My diet at the moment just isn't sustainable, especially without sacrificing muscle.
im fed up with no squatting or deadlifting
I hear you :012:
You don't realise how great they are until you can't do them :(
You don't realise how great they are until you can't do them :(I know what you mean. I can't squat straight so it is currently out of the question. How I miss my beloved squat :010: .
you dont realise how much you miss training until you can't train at all...woohoo, I win!
I suck more :025:
you dont realise how much you miss training until you can't train at all...woohoo, I win!
I suck more :025:
you're probably stronger than me :023: :022:
DB PRESS 21.5kg 5,5,4,4,3
ROWS 46kg 5 51kg 5 56kg 5 61k5 5 66kg 5
SHRUGS 86kg 5 96kg 5,5 106kg 5,5
Whats going on here,you're degressing,that db press and rows are looking very low,get eating man,feck a six pack
BengDogg
03-08-2005, 19:34
I agree, if you intend to go low what the plan? or you just experimenting?
Whats going on here,you're degressing,that db press and rows are looking very low,get eating man,feck a six pack
db press was HARD, i know i know my shoulder strength (and size) it near non existant, so I need to work on it
also the rows are good form, I have to be careful with my back still whilst its still healing
they will improve next week :)
im fed up with no squatting or deadlifting
I hear you :012:
Me too fellow cripples...the amount it blows goats is unbelivable, and yeah you dont miss 'em when your grinding your 25th rep out and your hands are bleeding but when you dont have em in your routine its like your doing nowt.
Me too fellow cripples...the amount it blows goats is unbelivable, and yeah you dont miss 'em when your grinding your 25th rep out and your hands are bleeding but when you dont have em in your routine its like your doing nowt.
Exactly. Went for a spinal x-ray today and even wearing the ass-hanging-out-one-size-fits-all-unless-you're-tall-and-fat smock will be worth it if they can sort me out. Now 2 weeks til I see the GP, 6 weeks til I see a physio, hopefully only 4 weeks or so til they sort me out... Only 3 months to go. :012:
Not sure what ****ing happened today. Left shoulder either has doms from the other day or i've ****ed it somehow.
BENCH 56KG 5 61KG 5 66KG 5 71KG 5 - all going to plan, then - 76kg 1f2 - energy was zapped and my shoulder fookin hurts
CHINS BW 6,5,1 - i'm guessing this is because i've started eating again
H.CURLS 14.5kg 3x8 - only good bit of the workout i think :011:
Prone letter drill YTWL 1x15 0.5kg - shoulder feeling a little better after this, maybe it is just doms...
:012:
Much better today, shoulder feeling fine too.
BENCH
56kg 5 61kg 5 66kg 5 71kg 5 76kg 3f4
Only just failed rep 4, will get 5 reps min next time.
INCLINE.DB.PRESS
16.5kg x lots 21.5kg 6 24kg 6 31.5kg 1f2
Lol, big jump but thats the smallest i could make with my weight set.
CLOSE GRIP FLOOR PRESS
46kg 8 56kg 3 36kg 15
Should have worked the weight up more slowly, but I know for next time.
It's good to be back on track.
EDIT: I need to stop hitting failure.
ice_mach
08-08-2005, 20:44
some nice lifting there bro wish you a speedy recovery
Thanks for the encouragement!
Some progress pictures. Enjoy :012:
http://www.qualitysupps.co.uk/progress.jpg
http://www.qualitysupps.co.uk/progress2.jpg
also, from july last year http://www.qualitysupps.co.uk/july2.jpg
tried to get them in the same position but some are a bit out as you can tell
getting there slowly but surely i feel, i think my lats have visibly improved the last few months...
GoldenArrow
08-08-2005, 23:39
Er. Why is there a red line across you in all the pics.
dunno, a lot of overweight people seem to have it
i think mine is reducing as i lose weight so maybe its not permanent
GoldenArrow
08-08-2005, 23:47
I bet your posture is great :025:
Compared to Rob, yes it is.
GoldenArrow
08-08-2005, 23:54
So is theirs...... (http://www.exzooberance.com/animal%20pictures/free%20animal%20pictures/free%20animal%20pictures%20gallery%2001/Chimpanzee%20exZOOberance%20003.jpg)
:046: good point
i have no idea if my posture is shit or not, no one has ever commented on it in real life
except for all the little kids round here call me 'lurch' :017:
DEADLIFT :038:
101kg 5 106kg 5 111kg 5 116kg 3
No problems except they were hard work
CHINS
BW X 4,3,2
Down again, but **** it
ROWS
46kg 5 51kg 5 56kg 5 61kg 5 66kg 5
THICK BAR CURLS
40kg 2 35kg 5,5
Was hoping for 40kg 3x5, serves me right for not doing them for so long.
THICK BAR HAMMER CURLS
14.5kg 3x8
My arms are ****ing huge after that. The pump is painful :037:
BengDogg
09-08-2005, 19:08
Your on fire!!!!
You're pretty hot yourself :)
PUSH PRESS
46kg 5 56kg 2 60kg 1 66kg 1
DB PRESS
21.5kg 5,5,5
SHRUGS
106kg 5 126kg 5 146kg 5 161kg 5 171kg 5
PRONE LETTER DRILL
1x20
ZERCHER SQUAT
46kg 5 56kg 2 66kg 5 76kg 5 90kg 3 100kg walkout
LUNGE
46kg 1x10
PikeKing
13-08-2005, 12:17
nice work frederick, 100kg feel heavy?
one set of lunges?
yeah heavy as fook actually, wasnt sure if i could get it so just walked out with it
zerchers killed me tbh
BENCH
56kg 5 61kg 5 66kg 5 71kg 5 76kg 6
INCLINE DB BENCH
24kg 10,10,8
CG FLOOR PRESS
Couldn't get the set up right and did a few poor sets.
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