FallingEdge
Member
do it.
Doing 50 squats after your working set is nothing but pain.
You don't want to do shit but just lie down.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
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do it.
Doing 50 squats after your working set is nothing but pain.
You don't want to do shit but just lie down.
The obese (not superheavy weight powerlifters) benefit immediately from exercise. Lyle McDonald wrote extensively about this, concluding that the obese beginner can lost a lot of fat without sacrificing muscle.
Congrats on becoming a trainer though. I'm curious as to why type of curriculum/material you need to learn for the test.
BruceLeeRoy
Banned
Almost 3 months of 5/3/1 and I am so happy with the progress. We went to the lake this past weekend and my friend was snapping photos of everyone so I am sorry for the lifetime shots but I am pretty amazed by the progress.
I went from 178 to 195.
-Bench from 225 to 265
-Squats from 245 to 295
-Deadlift from 275 to 315
-Military Press 60lbs - 85lbs
-Standing Curls 40lbs - 55lbs
-Pullups(Widegrip) 15 - 25 reps
I am so stoked with the progress. Thanks for the recommendations guys I haven't hit a big plateau yet but I am assuming its coming.
I went from 178 to 195.
-Bench from 225 to 265
-Squats from 245 to 295
-Deadlift from 275 to 315
-Military Press 60lbs - 85lbs
-Standing Curls 40lbs - 55lbs
-Pullups(Widegrip) 15 - 25 reps
I am so stoked with the progress. Thanks for the recommendations guys I haven't hit a big plateau yet but I am assuming its coming.
FallingEdge
Member
Converse Chuck Taylor All Star.
BruceLeeRoy
Banned
Thanks guys.
6'1 so the weight jump isn't super impressive but its the biggest I have been in a long long time.
The only before pic I could find is in the weight loss thread but its not the worst I looked this last year but unfortunately I didn't get any pics of me at my most shameful.
FallingEdge
Member
Word. Keep it up! One day I will have a chest like that!
BruceLeeRoy
Banned
Chest is such a funny deal. It wouldn't grow for years no matter how hard I hit at it and then finally just 2 years ago it started actually responding to tri-sets.
Adidas Sambas.
BruceLeeRoy
Banned
Oh man I found a good pic I don't even remember seeing.
This is from my friends phone November last year.
I was around 215-220lbs
This is from my friends phone November last year.
I was around 215-220lbs
BeautifulMemory
Member
Oh man I found a good pic I don't even remember seeing.
This is from my friends phone November last year.
I was around 215-220lbs
Truly a grandmaster of fitness. You look really nice. The numbers you posted are impressive too!
Spiritreaver
Member
Phenomenal change BruceLeeRoy, just wow. That's inspiring stuff right there! Keep up the amazing work.
BruceLeeRoy
Banned
Thanks guys that means a lot.
MrToughPants
Brian Burke punched my mom
Finally hit the 100s for flat db fly after 4 years of 90-95s...none of that press out shit.
Hope to get 120s someday like the guy I saw in the Pro Gym years ago, some giant RCMP (think Nathan Jones) from northern Quebec who repped 500 on bench and did 120s for flys. /envy + inspiration... I think I'd have to be 225 do even do them.
Hope to get 120s someday like the guy I saw in the Pro Gym years ago, some giant RCMP (think Nathan Jones) from northern Quebec who repped 500 on bench and did 120s for flys. /envy + inspiration... I think I'd have to be 225 do even do them.
Spiritreaver
Member
Escape Goat
Member
Pretty intense. At a level of intensity where you're damn near out of breath the entire time. I'm not sure what is included with HIIT but its usually two exercises going for 2 minutes max and then switching to the second exercise. Once we've done 3 sets of those two, we do 3 more sets of two other exercises (mix between weights, burpees, push ups, anything really).
Oh man I found a good pic I don't even remember seeing.
This is from my friends phone November last year.
I was around 215-220lbs
How in the world, what kind of sorcery is this I must know.
MrToughPants
Brian Burke punched my mom
Weightlifting shoes are great for certain exercises like full squats, front squats, RDLs and more. I've had a pair of Do-Wins for about 3 years now and they allow my balls to touch the floor when I squat... Seriously they're a great option to look into.
Amazing transformation BruceLeeRoy.
TheDarkStark
Member
I was like you not long ago, but I have a friend who's a personal trainer so I once I got more serious I started asking him some quetions.
Well, like most any job what you earn is going to depend on your experience and what pieces of paper you own.
But basically yes. You pay roughly $1000 (the test is $500-$600 but you need books and stuff so), and then you take a long exam and that's it, you're certified (also have to be CPR and defibrillator trained). You do have to recertify every 2 years, or take "advanced learning courses" but re-certification doesn't cost near as much
I'm getting my certification through NASM (NASM.org) they guarantee employment within 90's of completing the certification or your money back.
Median pay (according to some fairly reliable sources) is around 55k a year, average staring salary is around 40k a year. You're basically selling and investing into yourself though, the more you put into it, the more you're going to get out of it, and you can make pretty good money if you're good at it and you work hard and develop good relationships. Supposedly the job is expected to see a lot of growth and need over the next 10 years as well (from projections), so I'm stoked.
Thanks to everyone for the well wishes, I will let you all know how it goes. I'll let you know how long it takes to get my Cert, how much I make, how long it takes to find a job, etc.
Brolic Gaoler
formerly Alienshogun
I think your mistake is equating leanness with strength. Also, strength is relative, but looking at him his shoulders/front delts don't look very "big."
Regardless, it's a hell of a transformation, and all of his lifts improved, so it's a win/win.
Khalifa Jayy
Banned
Zottman curls are no joke! Gat damn!
Not to shit on Bruce, because I'd kill to look like him and he obviously lifts, but his amazing physique is a BF thing. His lifts are great but not exceptional like you would guess from the way he looks, other than his Bench which is somehow really high in comparison to DL/Squats (and it shows, his chest is his best feature) and his shoulders look weak, and they are.
That said, your transformation is inspiring. I can't wait to look like you one day. Keep doing what you're doing and get big and strong dude. You're the man.
That said, your transformation is inspiring. I can't wait to look like you one day. Keep doing what you're doing and get big and strong dude. You're the man.
Spiritreaver
Member
So I'm starting 5/3/1 next week. I'm kinda nervous, but at the same time really pumped. I have no clue why I'm nervous, lol.
How many reps/sets did you do? I saw one site recommending 8-12 reps but I want to try it with the usual 5 when I start it up tomorrow.
Edit: Amazing Bruce!
Khalifa Jayy
Banned
BruceLeeRoy
Banned
Yeah its not a impressive amount of weight and AlienShogun basically explained it perfectly. I was able to get in relatively good shape this spring and dropped a lot of the Fall/Winter weight but I wasn't getting anywhere strength wise. Mr City and AlienShogun pointed me to the 5/3/1 program and it made a big difference for my strength more than anything.
I was nervous everyday driving to the gym for this program but man its so worth it. You will love it man.
Thanks man, and your right shoulders are where I need to do the most amount of work. They have consistently lagged behind but I also have a habit of neglecting them as far as pushing a lot of weight. I mostly increased in strength with MP as a by-product of how heavy I was pushing on bench.
Rice-Eater
Member
EDIT: Wrong thread.
I have somewhat of an ingrowing toenail, I'm suffering the after-effects of a double cramp in the same calf (where you can't walk properly and have to walk on your toes) and I now think I pulled my groin as I cant lift my left leg up too much without it hurting. Oh, and a lovely juicy blister on my heel.
Yesterday was a roaring success!
Yesterday was a roaring success!
Damn the body is pretty darn amazing...
Considering my history of spine and lower-back problems combined with the fact that this is my first week of bulk I am terrified of doing heavy deadlifts or dipping my feet in the squat-business.
Yet somehow I managed to ( to my genuine surprise ) do a 5x5 set of DL @ 310 lbs with somewhat decent form towards the end. That's more than twice my body weight, I'm gonna ride this high all week. It's not the fact that I managed to lift some arbitrary weight but rather the realization that my body isn't as weak and fragile as it was years ago even when I was much stronger, losing a ton of weight has given me a better foundation/core-strength to further build upon. No longer shall I fear excruciating morning-after back pains after doing back exercises.
Considering my history of spine and lower-back problems combined with the fact that this is my first week of bulk I am terrified of doing heavy deadlifts or dipping my feet in the squat-business.
Yet somehow I managed to ( to my genuine surprise ) do a 5x5 set of DL @ 310 lbs with somewhat decent form towards the end. That's more than twice my body weight, I'm gonna ride this high all week. It's not the fact that I managed to lift some arbitrary weight but rather the realization that my body isn't as weak and fragile as it was years ago even when I was much stronger, losing a ton of weight has given me a better foundation/core-strength to further build upon. No longer shall I fear excruciating morning-after back pains after doing back exercises.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
The change is obvious, but for the amount of time and effort you've put into it I'd say you're a bit disappointed with the results.. right?
I'd suggest something drastic, but I have a feeling my ideas for weight loss might be looked down on here haha.
There's a definite difference. You seem disappointed, though. It'll take time before you get to where you want to be.
I don't think you should be cutting, btw. A recomp would probably be better so you can get some more muscle on your frame. What are your lifts like?
You got it. I feel like I'm busting my ass here.
What's your idea? Is it more drastic than PSMF?
I'm not too familiar with recomps. Links to some info?
Lifts....
Squat 3x5 205
Deadlift 1x5 265
OHP 3x5 100
Pendlay row 3x5 155
Bench (my weak spot) 3x5 at 155
When I started my cut in May I was at...
Squats 185
Deadlift 255
OHP 95
Row 145
Bench 145
Andy before Januray when I started SL
Squats 135
Deadlift 135
OHP 45
Row (never did)
Bench 125
I would like to know this as well Bruce...
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
It's actually hard for me to recommend, since I have nothing but personal experience and anecdotes to support my style of weight loss. I'm sure others would come in with their SCIENCE and LOGIC and all that.. but seriously.. go on a negative calorie diet. It's what I did for marathon training years ago and it just works. It's not starving yourself, it's not unhealthy at all, and if you enjoy cardio it's a lot of fun. But throw out the word "satiate" if that means anything to you, there's no time to be satisfied about anything. You eat what you have to, work it off, and do it again.
My personal plan I came up with right before the banana diet boom in Japan..coincidence? I think not.
Cardio day -
Breakfast - Banana and 1-2L of water.
Lunch - A bowl of raw peanuts 1-2L of water
Dinner - Vegetable soup (literally water, cabbage, broccoli, celery, and tomato for some flavor)
In addition throughout the day 2-4L of water
Non-cardio day-
Breakfast - Banana and 1-2L of water.
Lunch - A bowl of raw peanuts 1-2L of water
In addition throughout the day 2-4L of water
Since I was training my runs were fairly long, about 8-10km on cardio days with one long run a week that eventually ramped up to 16-20km. But I'm sure this works with significantly less cardio and especially with that HIIT stuff. You should note this isn't a complete negative calorie diet, on non-cardio days you're still taking in like 5-600 calories, but on cardio days you will burn much more than you take in. I used no supplements and did no weight training. I can't see weights being a negative but you might not have the energy for it.
I started at about 185lbs (I'm 6'2") and got to 152lb in about 3 months (I only did like 6 months training for my first marathon). Funny story is I actually used my results as a cut to begin bodybuilding immediately after my marathon ended. Totally on a whim..didn't plan it like that. Yes, I have pictures, but with people hiding this faces in this thread so often I'm paranoid there's a ninja taking out posters here.
I should also note I did this when I was in my early 20's.. now at almost 30 I wonder if my body could handle it as easily as I did back then. I do plan to do a variation of it after this current bulk is over.
Disclaimer again: This is just my personal experiences, this is not meant to be expert advice, nor do I recommend this for everyone. But if you're super frustrated with what you're doing, hey, maybe.
I get excited because I love this program.
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