I thought I saw some forearm veins there. It was hard maintaining the lower percentage needed to keep my shoulder veins when I had them, and even then I only had them when pumped.
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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
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I thought I saw some forearm veins there. It was hard maintaining the lower percentage needed to keep my shoulder veins when I had them, and even then I only had them when pumped.
Yeah same thing for me, starting to stall on OHP but still hitting the required 531 reps. Surprisingly my DB Bench Press is slowly going up, I guess the paused work I've been doing really works.
6-8 more weeks of this cut and then I can join the forever bulking train again.
BruceLeeRoy
Banned
You could get veins relatively quickly if you drop another 5-8. You have great proportions and you don't need to cut that much to start seeing some HWY's
What? He couldn't have been serious how does that make any sense.
BruceLeeRoy
Banned
Hahahaha well then with the context his reaction makes sense
Others already pretty much laid out the truth for you but I'll chip in:
1) The routine is a mess. It has no logic and is just a bunch of random exercises slapped together and it's missing all the big compound movements. You should not be doing lateral raises if you're not even doing barbell presses.
2) Since the gym gave you that mess of a routine already they will probably give you something just as bad next time. No one who knows what they're doing gives that kind of routine first and then suddenly puts you doing Starting Strength after a month. So no point in waiting for your trainer suddenly getting wiser.
3) Ripped abs are the result of diet so it's not like that routine will get you them any sooner than a proper routine would
4) You are just wasting your time with that routine. Like Cooter said, now you're at the gym six days a week for god knows how many hours when you could have much better results with 3 days a week for 3 hours total.
It would be just stupid to continue with that routine when you can do something much better (the OP routine/SS) but do what you wanna do I guess.
DUFFMCWALIN
Member
6'4" here and yup, squats and deadlifts are pretty good but not my bench and OHP. I also think my right shoulder is a little messed up.
Brolic Gaoler
formerly Alienshogun
Fuck. Sorry brother.
Looks like exactly at happened. Looks like puberty finally kicked in.
I feel like I say this every week and nobody listens.
Face pulls, external rotations, band pull aparts, rear delt destroyers, lateral raises and lots and lots of rows.
Do BPAs religiously.
Brolic Gaoler
formerly Alienshogun
Actually, wasn't being a prick with that post. It literally looks like your body went from boy to young man. And you were finally able to build muscle. Not everything is a jab man. Quit being so sensitive.
That's not how it came off to me, but in any case I apologize for getting defensive.
Brolic Gaoler
formerly Alienshogun
I assure you, offense was not the intent. Quite the opposite actually. If I mean to offend someone I typically go out of my way to do so.
The problem is I'm usually straight to the point. And that can come off as me being an asshole. People who have known me for a while know this, but with newer people it can often lead to a misunderstanding.
DUFFMCWALIN
Member
Thank you so much. This is what I needed.
haunted_taco
Member
alright I thought I remembered you saying that but I was looking for frequency and couldn't find the post through the last few pages.
thanks!
Brolic Gaoler
formerly Alienshogun
External rotations and face pulls on any day you're pressing (any pressing) and BPAs every day.
DUFFMCWALIN
Member
I could use like, 12 hours of sleep right now. OHP day today was fucking terrible. Bah
Brolic Gaoler
formerly Alienshogun
You squatted again today?!?
You know what. I can't remember the last time I worked out two days in a row. It's probably been almost a year. This 2-3x a week shit I've been doing has been great.
Edit: nm I get it you're just posting what you did yesterday. Derp.
I had the same shit happen on my big deadlift pull. I don't think I lifted again for a week.
I've got shoulders and tris tonight so I'll be fine. I may skip my hi rep DLs tomorrow though.
amazing job!. No more than 10 probably and more like 5 depending on your stats. I drop about 10 lbs when I'm totally depleted but I don't try and do that anymore.
rokkerkory
Member
Delts am cry day...
OHP
DB Press
DB Raises (side / front)
Plate turns
all heavy weight and lower reps
OHP
DB Press
DB Raises (side / front)
Plate turns
all heavy weight and lower reps
Careful with going too heavy with raises. It's a tiny muscle and high weight isn't needed. Good day though. Ever try rear raises?
FallingEdge
Member
good news everyone, my weightlifting belt is waiting for me at home
CANT WAIT
CANT WAIT
rokkerkory
Member
rear raises??? do tell?
<3
edit: raises i usually just do 25-30lbs per side
I also do a finisher set that combines high volume. It's a front, v and side raises together as many reps as I can.
I kinda want to utterly deplete the muscle at the end... is it even needed?
Same as sides but you either sit down or stand with your back parallel to the floor. Rear delts!
EDIT: Is it needed? Probably not but as long as you go low weight it can't hurt.
rokkerkory
Member
rokkerkory
Member
It is my understanding that you always need to have tension/load on your delts throughout the range of motion. Thus a slight bend in elbow.
OHP/shoulder day for me as well,
I managed to lift 110 lbs, 4x3 (4 reps, 3 sets)
I count on kilograms, so it's 50 kilos for me. The goal of reaching the 50's on that lift was like a long, distant dream some months ago....I just went through my old papers of last year where I wrote my 5x3's and there are numbers like 37.5 and 40 kgs...
I am actually excited that things are moving, very damn slowly but they are progressing,
I am here,
happy, happy, happy, happy. happy, happy
I managed to lift 110 lbs, 4x3 (4 reps, 3 sets)
I count on kilograms, so it's 50 kilos for me. The goal of reaching the 50's on that lift was like a long, distant dream some months ago....I just went through my old papers of last year where I wrote my 5x3's and there are numbers like 37.5 and 40 kgs...
I am actually excited that things are moving, very damn slowly but they are progressing,
I am here,
happy, happy, happy, happy. happy, happy
What the hell are you doing??? Im really tired of being fat, i can put on muscle like no one's business (since starting starting strength again i've put on like 10 pounds in 3 weeks), but i cannot cut for the life of me and never been able to, seriously about to think about doing something like nutri-system or medi-fast =/
TheOctodad
Member
OHP/shoulder day for me as well,
happy, happy, happy, happy. happy, happy
What website is this?
Slight bend. Totally straight would put an unnecessary amount of pressure on your elbows.
TheOctodad
Member
Here's the thing man. I'm the same way, easy muscle hard to lose fat. The reality of it is though you just need to keep lowering the calories until you start losing weight.
www.strstd.com
it's just a reference I use, doesn't mean much. But I like it when someone or something tells me " you are past intermediate" after about 1 year of doing compounds
there's another one but is more complicated, I don't have the URL just now.
OHP/shoulder day for me as well,
I managed to lift 110 lbs, 4x3 (4 reps, 3 sets)
I count on kilograms, so it's 50 kilos for me. The goal of reaching the 50's on that lift was like a long, distant dream some months ago....I just went through my old papers of last year where I wrote my 5x3's and there are numbers like 37.5 and 40 kgs...
I am actually excited that things are moving, very damn slowly but they are progressing,
I am here,
happy, happy, happy, happy. happy, happy
Badass man. Nice job!
Ah cool that's how I do it.
Spiritreaver
Member
Crazy.
I haven't done low reps on squats in a while. Maybe once the summer hits. I'm still doing my 10 sets of pyramid back squats. It's not quite as impressive, but I still feel good ending at 335x1 lol. Mostly because it's the easy set in my head.
Sets 5-7 make me want to kill someone.
It's what I like doing on a cut anyway. There's not much else my legs will want to do... but I do SL deads anyway.
rokkerkory
Member
OHP/shoulder day for me as well,
I managed to lift 110 lbs, 4x3 (4 reps, 3 sets)
I count on kilograms, so it's 50 kilos for me. The goal of reaching the 50's on that lift was like a long, distant dream some months ago....I just went through my old papers of last year where I wrote my 5x3's and there are numbers like 37.5 and 40 kgs...
I am actually excited that things are moving, very damn slowly but they are progressing,
I am here,
happy, happy, happy, happy. happy, happy
OMG my deadlift is novice hahahaha... it's true tho
everything else is intermediate and advanced for bench press
edit: nope looked at it again, my squat is still within novice
D
Deleted member 17706
Unconfirmed Member
www.strstd.com
it's just a reference I use, doesn't mean much. But I like it when someone or something tells me " you are past intermediate" after about 1 year of doing compounds
there's another one but is more complicated, I don't have the URL just now.
According to this my squat and overhead press are in novice territory while my bench press and deadlift are still in high end of untrained territory. Apparently my overhead press is the most advanced!
thanks! I wonder what I can achieve strengthwise with a bit of patience and discipline
OMG my deadlift is novice hahahaha... it's true tho
everything else is intermediate and advanced for bench press
edit: nope looked at it again, my squat is still within novice
lol mine too
(a bit under...)
my complete graph looks like
Squat>Ohp>>>>Bench Press>>>>>>>>>Deadlift
but the biggest failure here is the Bench press, I've been doing it since the beginning, whereas the Deadlift is something I started taking seriously like 2 months ago after I discovered liquid chalk.
I am fucking awful at benching, my arms fail hard, :/ and I hate the exercise because of that.
D
Deleted member 17706
Unconfirmed Member
Same. The worst part is, I don't even really feel any kind of "burn" or extreme strain when doing the bench press, but often when trying a new weight, my arms (I think it's more around my shoulders, actually) will just give out on the 4th or 5th rep. Really not sure what it is, but I don't like it.
kevo_huevo
Member
I know this should be taken with a grain or two of salt, but I'd really love to hit the 1000# mark with the big 3 lifts, at or around my current weight.
dat squat tho
dat squat tho
Brolic Gaoler
formerly Alienshogun
390 bench. Failed 405. Videos incoming.
D
Deleted member 17706
Unconfirmed Member
I know this should be taken with a grain or two of salt, but I'd really love to hit the 1000# mark with the big 3 lifts, at or around my current weight.
dat squat tho
Squatting 275 at 155 body weight is nothing to frown about in my book.
Brolic Gaoler
formerly Alienshogun
Yeah stalled half way up on 405. 390 went up quick. I'll have it next time.
Well, I'm not planning to cut any time soon, but I figure this is decent time to get some before pics.
I still not at 100%, but I'm feeling better each time I hit the gym. I getting more confident about my elbow, but still taking it easy for the most part.
I didn't really plan on the bulk, but the surgery and recovery made that decision for me. I'm hovering at about 190-192 nowadays.
P.S. For anyone that's curious about my elbow recovery. Here are the pics of my elbows for comparison. Be warned, it's slightly graphic.
Left elbow still healing.
Right elbow almost 4 years after surgery.
Both elbows.
Left elbow right before the staples were removed.
I still not at 100%, but I'm feeling better each time I hit the gym. I getting more confident about my elbow, but still taking it easy for the most part.
I didn't really plan on the bulk, but the surgery and recovery made that decision for me. I'm hovering at about 190-192 nowadays.
P.S. For anyone that's curious about my elbow recovery. Here are the pics of my elbows for comparison. Be warned, it's slightly graphic.
Left elbow still healing.
Right elbow almost 4 years after surgery.
Both elbows.
Left elbow right before the staples were removed.
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