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[ILoveBish]

1400 calories + lifting and gained .4lbs in 3 days lol. Damn you water weight. No worries however. In fact, yesterday went after work and got some size 34 pants that fit awesome. The size 36 ones I wear now are falling off. When I started 37 months ago, I wore size 48.

We getting there.

 

[mkenyon]

Looks pretty good man....pretty standard SS, at a glance. Much better than what you're currently doing (I'm assuming you called both Bench and OHP "press" but you should be alternating them).

Suggestions:

• cut down on cardio a bit and do a warmup set for EVERY compound lift you do.
• most importantly, do more SS research to know when to increase your weight and how much to increase. It shouldn't just be done by feel.
• You're REALLY into kickbacks, glute bridges and back extensions, huh? Mix up your accessories a bit.

I probably will mix up my accessories a bit, but I wanted to kick start my glutes and core. As a runner, that's been neglected quite a bit. I was gonna throw some planks in there as well.

It is and it doesn't leave any more energy or will for accessories, that's why I switched to 5/3/1. But it works on building strength relatively fast when you're starting from zero. It's good

Yeah, that's the idea.

I'll do it today just to see how I feel afterwards, but I'd imagine I'll still have a good bit of energy left. My cardio is already in great shape, so just 30 mins of low impact is much less intense then 21-25 min 3 miles and 5-10 mile runs on the weekend

Fortunately my diet is on point for this. Packin down the protein like a madman at the moment.

Also, I've long been supplementing with a nootropics stack that helps boost energy quite a bit more. Caffiene, Nicotine, L-Theinine, Omega 3s and adderall for extra shit days at work. I won't be on that last one today though.

PHUL is also a super fun routine that I recently started, strength and hypertrophy days are split up. Leg strength day is pretty damn brutal, though. https://www.muscleandstrength.com/workouts/phul-workout

In other news, thanks for all the CPU cooler fan advice yesterday

EDIT: In other other news, finally got 200lbx5 on bench, it's so weird how I'll struggle for months then my lifts will shoot up in a matter of weeks. Bodies, man.

Looks nice, but I can't afford that routine currently. I'm pretty married to the Tue-Thu-Sat thing because of other commitments, literally and figuratively.

No problem on the CPU stuff

 

[grumble]

Not that bad at all and it works too. Takes no longer than an hour, maybe an hour 15 if the gym is crowded. I ran ICF for 16ish weeks (although I did 3x5 not 5x5 as I was eating at a caloric deficit): http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

You're supposed to start light and progress weights in a linear fashion. When you can't complete the required sets and reps, you reset like any other program.

Both Stronglifts and ICF (a variation of Stronglifts with accessories) are pretty popular programs.

I'm not a big fan of those programs. Aside from being ripoffs of starting strength, they don't improve on the formula and kill recovery with the volume and some exercises of dubious added value.

 

[BumRush]

I probably will mix up my accessories a bit, but I wanted to kick start my glutes and core. As a runner, that's been neglected quite a bit. I was gonna throw some planks in there as well.

By "mix up your accessories" I meant chest flys, incline DB press, shrugs, upright row, lateral raises, bent over row, etc. It'll help you not plateau on your compounds.

 

[mkenyon]

By "mix up your accessories" I meant chest flys, incline DB press, shrugs, upright row, lateral raises, bent over row, etc. It'll help you not plateau on your compounds.

That makes immediate sense to me, thank you. I'm gonna play it by ear for the first week then see what works to add in.

 

[BumRush]

That makes immediate sense to me, thank you. I'm gonna play it by ear for the first week then see what works to add in.

Sounds good. Eventually, you'll learn which parts of you need work - both aesthetically and strength wise - and it will be easier to target them.

 

[Psychotext]

1400 calories + lifting and gained .4lbs in 3 days lol. Damn you water weight. No worries however. In fact, yesterday went after work and got some size 34 pants that fit awesome. The size 36 ones I wear now are falling off. When I started 37 months ago, I wore size 48.

We getting there.

Nice job man.

 

[sphinx]

I just think having that many compounds in a single day is overkill once you have attained a certain level.

I understand that the OP has programs with specific purposes and that those programs work well for beginners but past a certain level, I stand by my comment that it's not sustainable in the long term, basically for the reason Duffmcwalin posted.

It's a personal opinion in an internet forum and I am not qualified as a trainer or anything so people should pay no mind to my comment and stick to what qualified people suggest them.

 

[mkenyon]

Well, if it's good for beginners (or returners, as it were), I'll stick to it for the time being and then check out some other stuff once I'm more comfortable with my strength level, form, and just the routine.

It's like dieting, I didn't really know what worked well for me until I tried different things. Being in tune with my body allowed me to better select what foods to eat to make me feel better during a caloric deficit.

I'll definitely take it under advisement.

 

[Sadetar]

It was so great to come back to all these photos of gorgeous people! Seriously I have just been going through all of them and smiling wide! They certainly motivate me to keep my mood high and just get over with these injuries so I can be as awesome as the rest of you! ^_^ FitGAF is the best GAF.

Silver linings. That's some progress. Hope it's not any sort of pinched nerve.

Good to hear. And if you haven't yet, invest in a lacrosse ball and foam roller and learn how to find and dissipate trigger points.

Thank you for both of you for replying.

I have now also talked with my physiotherapist and she said (and I agreed) that I better avoid working out other than Nordic walking and some light core muscle work before I meet with a specialist. I have already booked an appoitment with a physiatrist and I will be seeing her next Monday. We are going to talk about taking MRI.

It seems that it is herniated disc again, but I decided that this time we aren't not going to just guess what is wrong but really go it all through. It is also easier to heal it, when there if full understanding of what is going on. If it is herniated disc it will take most likely three to six months before the nerve ends have died and the recovery is more or less complete.

The pain have been unbearable once or twice and those times I haven't been able to even lift my leg off the ground when I have been laying down. It is now also radiating to my left leg (backside) all the way down to the toes. There has still been couple days when it hasn't been that bad. I haven't still felt good enough to try a foam roller since I fear I will just make it worse. I will wait till I have a proper diagnosis and I will treat it accordingly.

For future references I might need to buy a lacrose ball, foam roller I already own.

I assume this is partly genetic since my big brother has the same kind of problems and my father has been through three different back surgeries (none have helped).

I am still very optimistic about recovery even if at the same time horrified about possible muscle loss on the legs. I have also gained a bit of weight since bad died, stress and forced breaks of working out, but I don't worry about those since I know they will be quickly gone the thesis is done and I can fully concentrate to heal myself and get more cut.

Well, tired of seeing all the abs in here. So here is some fatboy lighting abuse from training today (pull-ups and DB presses). I'm definitely getting leaner, but I can obviously lose a lot more. I also noticed stability in my shoulder is shit. Need more standing DB presses. Here is the full log.

Weighed in at 233lbs today. Down 10lbs, 2 to go. Log press: 97x10, 147x5, 187x5, 197x5,5,7.
Pull ups: 5,5,8,5,8,5,5,5.
DB overhead press 35x18, 45x10,10.

Also decided to see how I'm progressing with fat loss, so lighting abuse pull-ups and DB press.

Tricep extensions, curls, and 3 way raises tonight.

http://youtu.be/i57YEt5rnds

Again, absolutely awesome video! I need to add that I would never think that you would be fat. Your look totally beastly and you have awesome back! Those pull ups were also epic.

I still love that you can walk around carrying things that I couldn't even get off the floor.

I am fairly sure that he could be easily carrying stuff we couldn't get off the floor and us at the same time...

Hit a new 1RM for my current bodyweight (67kg) over the weekend. 195kg!

Great stuff!

Yeah but I DEFINITELY don't think I have "too much" mass or that my mass is in any way shortening my lifespan.

Yet I'm still 20 lbs overweight lol

There is no way there is anything "too much" on you, if too hot doesn't count. With all honesty that is one extremely cut and good looking upper body.

That feel when you spot a reflection of some fine glutes in the mirror...then realize you're the only one in the gym...

Think my legs are 28" again

That is one fine ghetto booty! It is also amazing that you can make those trousers look thight on your legs.

2 more weeks of cutting to go!

Damn Sean! You look at the both time bigger and leaner than I have never seen you before! Congratulations!

thread's on a roll. everyone either doing amazing strength things or looking badass or both.

I am back in Yurope, wth my gym and equipment, ready to go for new PRs,

(insta-crosspost)

I remember the first pics I have seen of you - you are definitely getting a whole lot bigger! Always awesome to see pics of you.

Here's me for a weekish ago.

Also loving my Brute Belt so far though I haven't loaded it with heavy weight yet. Apparently it can go up to 4 plates? But it's a study belt and it's not a chain dip belt so it fits into a bag rather easily.

I need a gym bag now for all my belts and shit.

You look like the He-man actio man figure that I had when I was a kid.

See the resemblance?

Here's me from last week trying sumo for only the second time ever and using angles to show off any gains I might have. Conventional4lyfe!

Nice legs and arms and gotta love that angle as well!

Damn I am a twig compared to you beasts

I'm actually pretty fine with this but I would like to get better definition in the lower abs. Would squats help with that?

I guess not eating shit would help more than anything huh

You are really cut as you are. I must say that you have a really nice chest!

I'm just gonna tag along and post this minor progress pic. I took it this morning. Not much to show.

Oh well, not bad for an old guy, huh.

Love it! <3

You guys look great! Keep going after it and keep loving it!

I want in on this picture posting as well!

Im at my heaviest ive been in probably around 4-5 years (92kg at 189cm) but i feel great and although im not shredded im still pretty lean. For those that have read my earlier posts i now work out every day and i just take the day off if I feel like it. Which has resultet to 2 days of so far this year.

Ive also added a 30 minute stroll to each day, just to be able to eat a little more. No powerwalking or anything, just a nice relaxed walk. It also gets me off my lazy ass

You are always as impressive as I imagine you to be!

Damn in a bit of a bad mood now. Nutritionist/coach told me too stop working my arms for at least a month because they overpower my look. This isn't the first time I've heard this but when it comes from a pro it just makes me acknowledge it more. So now I need to replace it probably with a second back day.

Btw everyone looked great on the last page, keep it up!

Awwww. Poor babe.

From what I have seen, your legs are equally impressive though.

 

[Psychotext]

I am fairly sure that he could be easily carrying stuff we couldn't get off the floor and us at the same time...

Ha, probably right.

 

[MegalonJJ]

Oh boy, small world. I am that guy. How do we know each other?!

Small small world indeed, we actually met briefly way back in 2007 randomly when Game were selling Mario Galaxy 1 early!!

My deadlift is comparatively pathetic so I'll refrain from posting numbers. Lol

 

[BumRush]

Thanks for the kind words sadetar! Glad you're taking the proper steps to getting better!!

 

[Szu]

Sadetar, take care of yourself and feel better.

 

[RoeBear]

What's wrong with having gorilla arms? I would like mine to look disproportionate, like a very thin frame with huge arms and shoulders. That's my ideal look.

Like Psycho said it's because I plan on competing. My midsection being thin is actually one of my strong points. However, my shoulders aren't big enough compared to my arms and I don't have very good width on my upper back. I'm currently 10 weeks out so 4 weeks of no isolated arms shouldn't mess with my head too much. It's also not like I overtrain arms since I only did them once a week on the same day (bis and tris).

 

[Sadetar]

Oh and by the way, I asked already on Nutrition thread, but does anyone in here use Opti-MSM or have any kind of opinion about it? I have been assuming I get everything I need, but my nails keep breaking constantly and my friend just gave me some to try out.

Ha, probably right.

Hahah, well yeah, is a beast like that.

Thanks for the kind words sadetar! Glad you're taking the proper steps to getting better!!

Sadetar, take care of yourself and feel better.

Awwww, thanks you two! ^_^

And yes, I am planning to do this whole recovery thing as properly as I can to get the best results. I am definitely intending to get better!

(I also read my previous text and it was full of typos. Oh well. )

 

[Psychotext]

Oh and by the way, I asked already on Nutrition thread, but does anyone in here use Opti-MSM or have any kind of opinion about it? I have been assuming I get everything I need, but my nails keep breaking constantly and my friend just gave me some to try out.

Aimed at people with arthritis no? That's what the studies seem to indicate.

Not aware of anything there that would help with nails (I'm sure it says it does everything on the bottle)..

 

[Sadetar]

Aimed at people with arthritis no? That's what the studies seem to indicate.

Not aware of anything there that would help with nails (I'm sure it says it does everything on the bottle)..

Thanks Psycho. I know nothing about the product itself and I am not entirely sure what to really trust since I haven't had extra time to actually investigate. I will use the amount I got for free, but I doubt I will be buying it on my own. We will see.

 

[BlueScrote]

Forgot to post yesterday, but I finally hit one of my lifting goals: Pressing 135lbs. I have consistently struggled with OHP. Only within the last 6 months have I been able to get traction on the lift and progress past 115.

 

[mdsfx]

Forgot to post yesterday, but I finally hit one of my lifting goals: Pressing 135lbs. I have consistently struggled with OHP. Only within the last 6 months have I been able to get traction on the lift and progress past 115.

Nice! Took me a while to get there too. I was stuck at 115 for a long time.

 

[mdsfx]

Shamelessly shaved today to see if I'm making progress. Definitely seeing changes. Have veins appearing around my mid-section now

I think of I can make it to 7%BF I will go back up to maintenance calories and ride out the summer.

 

[RoeBear]

Sadetar, it's nice that you're taking the smart approach to recovery. It's good that you can take a step back and look objectively at the situation. I hope the pain subsides because I know you said it was unbearable.

 

[Big Green Anus]

Do to a stomach Virus, which then turned into a severe cold, I did not excerise for nearly two weeks(12days). I'm just curious, but did I lose a significant amount of muscle do to the amount of time that transpired? Also, should I lower the weight plates by 10-15lbs in order to ease back in to my workouts?

Thanks!

 

[MrMuscle]

Do to a stomach Virus, which then turned into a severe cold, I did not excerise for nearly two weeks(12days). I'm just curious, but did I lose a significant amount of muscle do to the amount of time that transpired? Also, should I lower the weight plates by 10-15lbs in order to ease back in to my workouts?

Thanks!

2 weeks will not result in much muscle loss friend, so dont worry about it. You might feel a bit weaker the first couple of days but not much longer.

 

[Big Green Anus]

2 weeks will not result in much muscle loss friend, so dont worry about it. You might feel a bit weaker the first couple of days but not much longer.

Thanks for the response, my friend! This really helps ease my fears regarding, especially since I did not missed a workout since January when I began Stronglift 5X5

 

[muntersaur]

Lots of stretching especially piriformus stretching and nerve flossing, work with a massage therapist and selfs ART.

Thanks, I was doing most of this when it was mild. I stopped doing this due to exams and it deteriorated rapidly. I'll make sure to start doing this again.

 

[ohhthegore]

your daily reminder to lift

 

[bchamba]

your daily reminder to lift

hhnngggg/10

 

[Psychotext]

 

[leakey]

That look on dude's face as he sits down.

 

[DUFFMCWALIN]

Front squatted in Oly shoes for the first time. Holy shit it was like a spiritual revelation. It was great. I just need to work on keeping my back more straight when coming up on heavier sets. That woman in the flex cam is fantastic looking.

 

[ILoveBish]

down another .6lbs this morning. Woke up with a crazy craving for pickles. Ate some pickles. No gym till monday, just getting mentally ready for 1s week next week.

 

[Chocobro]

It's even better with the audio. "You've been stoned, my brother!"

 

[mkenyon]

Whelp, 13 years out of the game, first day back:

3x5 Squats @ 225
3x5 Bench Press @ 185
1x5 Deadlift @ 260
3x10 Dumbell Curls @ 20
3x10 Lat Pulldowns @ 100
40 mins cardio (20 max incline treadmill, 20 eliptical)

Couple things. One, thank god for foam rollers. This advancement happened since I've been gone, and was introduced to it last Saturday. Two, thank you so much for being a community here on GAF. I seriously would not have gotten started on this without you guys as a resource. Let the iron addiction begin.

*edit*

Also holy fuck my whole body hurts so good.

 

[despire]

Whelp, 13 years out of the game, first day back:

3x5 Squats @ 225
3x5 Bench Press @ 185
1x5 Deadlift @ 260
3x10 Dumbell Curls @ 20
3x10 Lat Pulldowns @ 100
40 mins cardio (20 max incline treadmill, 20 eliptical)

Couple things. One, thank god for foam rollers. This advancement happened since I've been gone, and was introduced to it last Saturday. Two, thank you so much for being a community here on GAF. I seriously would not have gotten started on this without you guys as a resource. Let the iron addiction begin.


*edit*

Also holy fuck my whole body hurts so good.

Amazing numbers to start with!

 

[alternade]

So I hit 160 on my squats yesterday. Even though its my heaviest so far, it felt kind of light but I was too nervous to try anything heavier. Only problem is that the bottom of my neck is sore. Are you supposed to rest the bar on your shoulders or a combo of neck and traps?

 

[mkenyon]

I do the low bar like this one:

There's a little groove that it fits into perfectly.

 

[alternade]

I do the low bar like this one:

There's a little groove that it fits into perfectly.

Ok wow. No wonder my neck hurts. I was resting it pretty much directly on my neck. Will make sure to keep this form next time!

 

[RoeBear]

So I missed the photo page from the other day so I felt left out and had to take some pictures. Sorry for the dumb faces :/
Currently 10 weeks out and 187 in the morning.

Spoiler

Hopefully they brighten Sadetar's day!

 

[Spiritreaver]

Looking great Roe!!! I can't wait to see you up on that stage.

 

[RoeBear]

Looking great Roe!!! I can't wait to see you up on that stage.

Most people I know are either doing a show this week or doing the Ronnie in two weeks so it'll be nice to finally say I've done something with all my gym time.

Also this compliment coming from you makes me feel awesome since we both have similar goals this year.

 

[ILoveBish]

Roe you look incredible man. What a great job you've done, keep it up.

 

[HappyHunting]

Awesome pics from everyone, quite honestly excellent motivation.

I do have a question and Im sorry if I dont reply, my phone is dying. I want to get rid of the small belly chub I have left. I know I need to eat at a defecite... but doing SS has me wanting to gain strength non stop. Getting to my question.. can I do a small cut for the summer at these beginning stages or should I ride this train for a while longer ?

 

[Szu]

So I missed the photo page from the other day so I felt left out and had to take some pictures. Sorry for the dumb faces :/
Currently 10 weeks out and 187 in the morning.

Spoiler

Hopefully they brighten Sadetar's day!

Looking awesome!!!

Oh and those faces are pretty dumb. I know because I'm an expert at making dumb faces.

 

[andycapps]

What do you guys think is a good height to build a box for my wife to do box jumps? She's never done them before, she's 5'5" with a long torso. I'm thinking of making it in a rectangular shape so there are 3 different heights, something like this, but I want to make sure the lowest height is something she can do at the beginning. Not doing crossfit, but that seems to be a decent tutorial for building the box.

That would give a 20" height for jumping, 24" height, and 30". Is 20" reasonable or should I lower that?

 

[Sadetar]

Sadetar, it's nice that you're taking the smart approach to recovery. It's good that you can take a step back and look objectively at the situation. I hope the pain subsides because I know you said it was unbearable.

Thank you for your kind words! It has been times when it has been unbearable and I have seriously been just crying because of the agony. It is thankfully slowly getting more ok. Last night I actually slept without any pain medication, which was awesome!

It isn't in any way good yet, but I am very happy about the baby steps still. I don't want to get hooked to the painkillers. I also tried to do some core muscle training but was actually unable to do even the lightest stuff without hurting so I didn't. I am still certain I will just get over this and get back to the gain train.

So I missed the photo page from the other day so I felt left out and had to take some pictures. Sorry for the dumb faces :/
Currently 10 weeks out and 187 in the morning.

Spoiler

Hopefully they brighten Sadetar's day!

Oh you! I was already drooling the pictures but when I noticed the spoiler I couldn't help but laugh out loud! You certainly know how to make me feel better.

You are absolutely gorgeous! Your arms and chest especially are extremely impressive!

your daily reminder to lift

Hahahaha. Oh my gods that was soooo brilliant! I also watched the video about the situation that Chocobro linked. I totally love her impression before she takes off her jacket. That whole situation was just so golden!

Whelp, 13 years out of the game, first day back:

3x5 Squats @ 225
3x5 Bench Press @ 185
1x5 Deadlift @ 260
3x10 Dumbell Curls @ 20
3x10 Lat Pulldowns @ 100
40 mins cardio (20 max incline treadmill, 20 eliptical)

Couple things. One, thank god for foam rollers. This advancement happened since I've been gone, and was introduced to it last Saturday. Two, thank you so much for being a community here on GAF. I seriously would not have gotten started on this without you guys as a resource. Let the iron addiction begin.

*edit*

Also holy fuck my whole body hurts so good.

You have clearly managed to maintain some muscles since those are good numbers to start with! I am wondering how big lad you are currently weight and height wise.

Shamelessly shaved today to see if I'm making progress. Definitely seeing changes. Have veins appearing around my mid-section now

I think of I can make it to 7%BF I will go back up to maintenance calories and ride out the summer.

You are certainly looking awesome and veins are popping out!

 

[Szu]

What do you guys think is a good height to build a box for my wife to do box jumps? She's never done them before, she's 5'5" with a long torso. I'm thinking of making it in a rectangular shape so there are 3 different heights, something like this, but I want to make sure the lowest height is something she can do at the beginning. Not doing crossfit, but that seems to be a decent tutorial for building the box.

That would give a 20" height for jumping, 24" height, and 30". Is 20" reasonable or should I lower that?

I don't know the athletic level of your wife, but 20" feels high for someone who has never done them.

 

[RoeBear]

Roe you look incredible man. What a great job you've done, keep it up.

Thanks a lot! Hopefully my coach gives the approval on a cheat meal this weekend, but I suspect I won't get one a third week in a row.

Looking awesome!!!

Oh and those faces are pretty dumb. I know because I'm an expert at making dumb faces.

This was right after 23 min of HIIT stair master so I was still breathing hard. Also, if I can't see my own face I just do dumb stuff, I'm just very animated.

Thank you for your kind words! It has been times when it has been unbearable and I have seriously been just crying because of the agony. It is thankfully slowly getting more ok. Last night I actually slept without any pain medication, which was awesome!

It isn't in any way good yet, but I am very happy about the baby steps still. I don't want to get hooked to the painkillers. I also tried to do some core muscle training but was actually unable to do even the lightest stuff without hurting so I didn't. I am still certain I will just get over this and get back to the gain train.

Oh you! I was already drooling the pictures but when I noticed the spoiler I couldn't help but laugh out loud! You certainly know how to make me feel better.

You are absolutely gorgeous! Your arms and chest especially are extremely impressive!

I haven't had much back pain as an adult but I still remember when I had a spinal tap as a kid and falling out of a wheelchair my bed and everything else because of it. Back pain is one of the worsts kinds of pain because the really bad ones can make you immobilized and feeling completely helpless. It's good that you're already taking precautions with the pain medication as well. Just keep that positive attitude going!!!!

I always like being witty so I had to add that spoiler just for you

 

[yogloo]

So I missed the photo page from the other day so I felt left out and had to take some pictures. Sorry for the dumb faces :/
Currently 10 weeks out and 187 in the morning.

Spoiler

Hopefully they brighten Sadetar's day!

They were right. You arms sort of overshadowed the rest of you.

 

[ACE 1991]

Looks nice, but I can't afford that routine currently. I'm pretty married to the Tue-Thu-Sat thing because of other commitments, literally and figuratively.

No problem on the CPU stuff

Ah, gotcha. Others have recommended Lyle McDonald's Generic Bulking Routine, which can be easily modified as a 3-day routine.