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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Jaladinozozo
Banned
This is my weight after following a diet I saw on leangains (modified amount of calories though) strictly for the last week and just finishing a 6 mile run. I figure I can ease up a little on the diet and cardio for now, and a few days before start again and be ready at 154 the day of which is 2 weeks away.
Jaladinozozo
Banned
Jesus christ. And here I was happy that I can still DL and Squat 250+ at 155 lol.
Right now I'm doing low carb and trying to cut. Soon I want to do a slow clean bulk. How do I do this? Should I just try and eat more? Introduce more low glycemic carbs? Should I continue to cut fat until I am happy to bulk or should I just start doing a clean slow bulk from here and try to do a little of both?
That shit... wow. You just gotta shake your head at some of these freaks out there.
MrToughPants
Brian Burke punched my mom
He was probably the best pound for pound lifter in the world at one point until an injury.
Belyaev is another amazing lifter, 838 raw @ 204
Wade Hooper is also on another level
He made that look easy...
Interesting that his squat is so high compared to his DL.
Jaladinozozo
Banned
I have ZFO that can go to 60lbs and it is very comfortable, flush, and ergonomic. I got mine off ebay brand new no problems direct from the manufacturer/distributor too I think for a low price. Best part is the look the UPS guys face when he comes to deliver a small box but is wheeling it in the lift.
Etrian Oddity
Member
Did almost an hour of cardio today and it felt great. Did 30 minutes on the stationary bike, then did a little over 20 on the elliptical machine. The elliptical made me sweat way more than the bike, so I think I'm going to switch those times up next time.
I think I'm going to take 2 months off to let my knee heal, and use this sort of routine to rehabilitate it.
I think I'm going to take 2 months off to let my knee heal, and use this sort of routine to rehabilitate it.
That's a good idea, elliptical is great for good cardio with low impact, I do quarter mile intervals on the elliptical on days when I'm not running. When your knee gets a little stronger maybe try the stair climber... Also walking is good too, like on an off day go for a long walk. I don't know the extent of your injury, but 2 months might be kind of long, make sure you are gradually adding more as your body can handle it.
Anyway, the gym at my college pretty much sucks I think. Today was my first day working out there, and I was kind of let down. Only 4 treadmills (one was out of order), 1 elliptical, 1 stair climber, and for weights it looked like all they had were this bulky looking smith racks... I don't know.
I'm taking tomorrow off from legs, I couldn't finish my 3rd sprint interval today, so I think that's a pretty good sign to lay off for a day.
Anybody have any good compound exercises that don't use your legs? I normally do like TGU, or thrusters, or burpees...
TheDarkStark
Member
So I'm officially cutting, I'm off creatine lost 5lbs in about a week and a half (at least half is water weight) and yet my lifts continue to get better. I'm up to 225 lbs on dips (25 lbs of weight, added plus body weight).
I've lost some noticeable size and my pumps aren't as big because of the creatine is starting to filter out of my system, but I'm looking good.
Can't wait to finish this cut and start eating getting huge
I've lost some noticeable size and my pumps aren't as big because of the creatine is starting to filter out of my system, but I'm looking good.
Can't wait to finish this cut and start eating getting huge
TheDarkStark
Member
double post
Spiritreaver
Member
Just finished my first 5/3/1 BBB workout, deadlift day. Was... interesting to say the least. It's going to take a lot of getting used to. I focused on keeping my rest time a lot shorter than usual, so that coupled with the low volume was an awkward feeling. I was done in no time.
I'm pretty sure I left a puddle in the squat rack though, hope no one noticed. (...or broke a leg!)
I'm pretty sure I left a puddle in the squat rack though, hope no one noticed. (...or broke a leg!)
That's it, I think I'm going to have to start using straps on my deadlifts. Once I go past 225 I have a really hard time doing 5 reps per set, and I did 240 today and couldn't do more than 3. I've tried exercises to strengthen my grip but it doesn't seem to do much. I'm tired of stalling around this weight due to my grip, and I can tell I'd be able to progress a lot faster if it weren't for it.
Keep working on your grip. If it's failing at two plates, it's really really weak. Grip work will also work your forearms, which also play a large role in deadlifts.
You'll never get far in shrugs, barbell rows, etc. if your grip sucks.
Croc rows. High reps. Switch back and forth between doing as many as you can one day with just chalk and then a few days later as many as you can with straps at a higher weight. Keep going up on both, you'll see your grip go up as well as the size of your back.
Spiritreaver
Member
Interesting, it really feels like my grip strength holds me back too. I've even failed sets at 315 where form wasn't off, nor was I tired, but I just couldn't hold the bar. I'll then switch to staggering, but even that only does so much.
It doesn't bother me that much on deadlifts, but shrugs it royally pisses me off at times.
It doesn't bother me that much on deadlifts, but shrugs it royally pisses me off at times.
Etrian Oddity
Member
I'm taking two months off cuz I live on the second floor, and my college campus has a shitton of declines, so my knee is going to have constant aggravation whether I like it or not. :\
Anyway, the cut is going great, and I'm seeing toning. Still got some blubber I gained in July that I need to burn off, but I've definitely put on some muscle mass. I want to get down to 220 by the end of September, and I weighed in at 229 last week and 231 today (probably due to visible muscle gain). Goal is 210 by the end of the year.
Eating habits and nutrition will be the toughest obstacles due to college atmosphere, but I think I'm on the right track and will be able to maintain a good routine.
Rice-Eater
Member
Isn't BMI just about height to weight regardless of what you actually look like? If that's all it is then their is no accuracy for it. Instead of a body builder, lets just use someone else, like NFL running back Barry Sanders for example. In his hey day he was 200 pounds at 5'8. His BMI would indicate he's not just overweight, but obese. But the man was in great shape and had the quickness to evade tackles and breakaway speed to escape pursuers from behind. So basically, I wouldn't even use BMI as way to tell me if I'm in shape, overweight, or healthy. There are other methods that are more suited for that kind of stuff.
Syph Medwes
Member
Can someone please recommend some effective lower back stretches? Deadlifts don't hurt my back at all but I'm on the ice 5 times a week for hockey and being constantly bent over really takes a toll on my back. Any suggestions?
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Some shit just makes you question whether people are human or not.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
If you're going to get upset with how you look on the bulk, just finish your cut till you're satisfied. Assuming you're eating enough, drinking enough, taking creatine..you'll balloon up pretty quickly and you can feel the size physically and mentally. As for what to eat, just don't eat shit. I remember once seeing Jay Cutler's diet and it pretty much consisted of -
Breakfast - lots of eggs, oatmeal, a shake
Lunch - rice, chicken, vegetables,
Post workout - shake
Lunch 2- rice, fish, vegetables
Dinner - rice, steak or some other meat
Wake up at 2am for a shake and go back to sleep
I'm not saying to follow this, I'm just saying this is as simple as it has to be to be "clean". It's when you're like "aww c'mon can't I just eat this fast food pizza.. or ice cream.. or corndog.. I'm on a bulk it won't hurt!" that you'll form a habit of slowly introducing shit again. That's just me, I'm sure someone else can recommend some sort of maxi/mini diet at 69/420 while taking NCAAs.
Same when I did shoulders the other day. Was done super fast and the lack of weight for the 5x10's felt awkward. I definitely felt the workout, but I might recalculate my weights since I just used some online calculator just to try it out. I also tried to keep rests no more than 1 min.
HarryHengst
Member
5/3/1 ramps up pretty fast so enjoy the easier workouts for now. :lol
Me (39yrs) no idea on Bf% - I dont really care that much. I just do all the usual heavy lifting - dont really watch my food intake or count my carbs. I eat sensible and when Im hungry. Dont really drink that much alcohol - but I do take protein daily about 180grams. I could and should take more but im not all the fussed on getting any bigger just maintaining atm.
5 foot 8 , about 90kg. (yes im just out of bed too, my wife snapped it)
Front
Back
5 foot 8 , about 90kg. (yes im just out of bed too, my wife snapped it)
Front
Back
FallingEdge
Member
Nasty.
What's your current routine and lifts? Great back definition btw. Hope to look like that when I'm your age.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Honestly surprised how many people are under 6 foot in this thread. That second pic of furb with that pose makes it look like a long upper body on a short lower one. Great pics though, are those some decent calves I see?
Spiritreaver
Member
Oh yeah I expect it too. Now going to get ahead of myself, I know what's coming and I still don't know if I'm ready.
EDIT: During my cut I got down to 176 at 5'8" 7-8% BF. Definitely had an overweight BMI (26.8), but nothing crazy.
Why? The average male height, in the US at least, is well under 6 feet.
@FallingEdge
4 day split or something like that - just depends on how I feel that day.
Chest / arms
Back / tris
Shoulders / hams or stomach
Legs (quads on their own pending how heavy I want to go and split off hams as Im knackered)
cardio other days, some days with. Really it all depends. Im very flexible with my workouts. When I want to lose fat I just do 45 mins of cardio and one body part then do the next body part the next day. So it might take a week to get around the whole body.
Lifts
Shoulders (4 working set (5kg increments) until I hit 40kg dbells for 8 reps)
deadlift (4 sets 180kg for 5 reps)
bentover row (100kg 6 reps)
incline chest press 120kg for 6 reps
legs (squat 140kg 6 reps)
leg press (300kg could do more but cba)
Preacher barbell curls straight bar (45kg 6 reps)
Skull crushers (about 50kg or more 6-8 reps)
@worldrevolution
Yes I have decent legs and calves too...but I take random bouts of not training them as I have to get jeans altered to fit my thighs.
4 day split or something like that - just depends on how I feel that day.
Chest / arms
Back / tris
Shoulders / hams or stomach
Legs (quads on their own pending how heavy I want to go and split off hams as Im knackered)
cardio other days, some days with. Really it all depends. Im very flexible with my workouts. When I want to lose fat I just do 45 mins of cardio and one body part then do the next body part the next day. So it might take a week to get around the whole body.
Lifts
Shoulders (4 working set (5kg increments) until I hit 40kg dbells for 8 reps)
deadlift (4 sets 180kg for 5 reps)
bentover row (100kg 6 reps)
incline chest press 120kg for 6 reps
legs (squat 140kg 6 reps)
leg press (300kg could do more but cba)
Preacher barbell curls straight bar (45kg 6 reps)
Skull crushers (about 50kg or more 6-8 reps)
@worldrevolution
Yes I have decent legs and calves too...but I take random bouts of not training them as I have to get jeans altered to fit my thighs.
HarryHengst
Member
It surprises me too, but i live in the Netherlands and at 6'1 im about average and sometimes i feel short. :lol
3 weeks of very little exercise (no gym access) and a pretty crappy diet.
Didn't put on any weight but I feel pretty 'average'. Time to get back into it. I'll be doing cardio regularly now too. Always been scared with the 'it will burn muscle omg!!' talk but I've decided it's bullshit and some cardio 1 - 2 times a week will be good.
Didn't put on any weight but I feel pretty 'average'. Time to get back into it. I'll be doing cardio regularly now too. Always been scared with the 'it will burn muscle omg!!' talk but I've decided it's bullshit and some cardio 1 - 2 times a week will be good.
TheDarkStark
Member
My BMI is in the 28 range, so I'm considered overweight. The bad thing is that my job has a medical spending account that I get an extra $400 put into it if I get to 24.9. I don't have calipers yet, but using measurements and weight, I'm around 22%. Goal is sub-15% and I'm working my way there, but it's going to take months and months.
Week 5 of workouts starts today. Looking forward to it.
Week 5 of workouts starts today. Looking forward to it.
Odds are it took him years to achieve that physique.
And there's a reason why he's wearing track pants.
If you can do the 5K, you can do the 5 mile. What is your time like for the 5K?
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Same.. here on the east coast I feel short even at above 6 feet. Though I'll admit I have a warped sense of height due to..
..living in Japan for the last 9 of 10 years haha.
Between 29 and 30 minutes. I just started running back in June.
yea, I'm pretty sure I can complete the 5 mi. I have run 4 - 4 1/4 a few times before and only quit because I was bored or had time constraints.
Rice-Eater
Member
Actually it's not, the average height of a US male is 5'10. Not 6 ft, but not what I consider to be well under 6 ft either. Sorry that we Asians(I'm only 5'7) are dragging you guys down
Worldrevolution, it must suck to "only" be 6 ft in your country right? At least you can go anywhere else in the world and be considered a god.
that's already pretty fast so you will be fine.
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