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[Spiritreaver]

Thanks for the love guys. I'll be fine! Just a matter of finding something to get me back in that groove.

Lurker here. Here is a progress pic after a slow bulk of about 5 to 6 months. Slow progress but I'm happy with the results. Subtle differences but my upper body looks and feels better. I've always been a twig so excited to finally have a shape now.

Went from 119 lbs to 130 lbs now. Gonna cut down to 125 soon. I am, 5'6" tall for reference. And yeah, my phone got bigger too! lol

Thank you for all the advice and knowledge, guys!

Don't cut, keep growing, unless you're happy with your current weight. Either way, great work.

 

[BumRush]

Thanks for the love guys. I'll be fine! Just a matter of finding something to get me back in that groove.

Don't cut, keep growing, unless you're happy with your current weight. Either way, great work.

Must have missed a post but I hope all is well!

 

[KillerBEA]

Looks like I am going to be needing a new road bike soon. I got my Dad to agree to go do an organized ride in Texas this summer. Will commemorating 20 years since the first time we did that ride together. I was just 6 the first time. We will be doing a longer route of course

 

[ExplodingKetchup]

ok... putting power cleans on hold - bruised my pelvis really hard haha.

Instead, for switching week I did:

Jump squats 3x5
Negative squats 3x1
Box jumps 3x3

Not sure if I should add more/less volume, but my legs feel pretty tired after today.

 

[titiklabingapat]

Thanks everyone. I'm about 15 to 17% body fat now using caliper guestimate. I know calipers are not the most accurate but I use it to track the progress and for consistency's sake. I definitely see a bulge of belly fat as well now whenever I bend over. At around what percentage should I start cutting? The modified program I'm using (allpro) recommends I cut once I reach 15 to 17% down to at least 12% and start another slow bulk. It takes about a month to five weeks for me to cut down to 11 to 12%.

My goal weight is around 140 lbs but I know that will likely a take at least two more years doing it naturally.

 

[Jacksinthe]

Thanks everyone. I'm about 15 to 17% body fat now using caliper guestimate. I know calipers are not the most accurate but I use it to track the progress and for consistency's sake. I definitely see a bulge of belly fat as well now whenever I bend over. At around what percentage should I start cutting? The modified program I'm using (allpro) recommends I cut once I reach 15 to 17% down to at least 12% and start another slow bulk. It takes about a month to five weeks for me to cut down to 11 to 12%.

My goal weight is around 140 lbs but I know that will likely a take at least two more years doing it naturally.

Whatever you find works for you. My last bulk was 50 weeks followed by a 16 week cut. I'll probably go far longer on this bulk but with greater control.

Bodies grow in spurts. It's never going to be linear. Do whatever you are comfortable with but I wouldn't sweat it at your size, tbh. I would just keep bulking until you are sick of it. But that's just me. I stopped when I was nearing 5k calories per day just to swing the needle a little bit. It was all fun and games eating that much daily but I did get sick of it after some time. So I gave my body a rest.

Everyone will have different thresholds, just listen to your body.

 

[Dead Prince]

Deadlift actually felt good today. I was suppose to do some conventional but ended doing sumo instead. Ended with 4-5 set for singles after a bunch of sets of 5 leading up to 405. Got my foot and stance down. Just need to remember to keep my late in engaged. But it's getting there. I'm also Almost 2x on deadlift. Now I have to get my squat to 2x be too lol

I got a captain America shirt from target and wore my two prong red white and blue belt so at least I looked awesome lol

 

[velociraptor]

A long while ago I saw a link to a free workout album which contained 80s rock (Rocky 4 style music). Anyone know what it was?

 

[Arrowgigantic]

Thanks everyone. I'm about 15 to 17% body fat now using caliper guestimate. I know calipers are not the most accurate

They are not at all accurate. Especially for lower BF percentages. You are under 15% for sure.

 

[mdsfx]

16-Mile run today with DOMS. Ugh... Thank god for stretching and caffeine!

 

[Silphonica]

Something is not right. I was eating 2700/3000 calories per day 4 weeks ago, whilst going to the gym, I couldnt get above 80kg.

Last 2 weeks have been slow, I was at gym last week, but week before I stalled, and took a few extra days off, last week was a good session. But ive only been to gym once this week due to incredibly long work hours. Currently day 5 off the gym. Last week and this week ive been consuming 1500 on average. Very low, but ive been working long hours at work, not had time to prepare food, just work and sleep. And very stressed too.

In the 2 weeks my calories have been so low, ive seen an incredible amount of weight gain. Which makes no sense to me. 3 weeks ago, I was barely 80kg, now im sitting at 94kg. I thought maybe it was mainly water weight or nighttime weight. But ive really been consuming the bare minimum of water and food for me, and the weight gain is consistent no matter what time of day I weight myself.

Something is fucked up right?

 

[Psychotext]

Stress fucks with your body in some pretty severe ways. Fix your stress and your sleep and your body will take care of itself.

 

[fep]

ok... putting power cleans on hold - bruised my pelvis really hard haha.

Instead, for switching week I did:

Jump squats 3x5
Negative squats 3x1
Box jumps 3x3

Not sure if I should add more/less volume, but my legs feel pretty tired after today.

Oh man jump squats sound fun, I'm definitely going to try these out. I need more explosive movements in my toolbox and I love power cleans.

 

[JCX]

Anyone have lifting shoes suggestions? Wanna keep an eye out for a black Friday deal.

Also tested my 1RM again recently.

Bench 185
Squat 145
Deadlift 215

My squats remain my achilles heel.

 

[Dead Prince]

Anyone have lifting shoes suggestions? Wanna keep an eye out for a black Friday deal.

Also tested my 1RM again recently.

Bench 185
Squat 145
Deadlift 215

My squats remain my achilles heel.

romaleos 2.

but if you a size 17 though you can get this for $99
http://www.roguefitness.com/nike-romaleos-2-weightlifting-shoe-olympic-volt-hyper-pink

 

[Omega Kirby]

So

Weight Lifting before Cardio is the best way to go right?

 

[TheFlow]

So

Weight Lifting before Cardio is the best way to go right?

yea

 

[Etrian Oddity]

So

Weight Lifting before Cardio is the best way to go right?

Depends... your mileage may vary.

Personally, I experience far greater fat loss results from cardio if I do it before weights. Granted, I also tend to do cardio fasted, so your daily routine could be different from mine.

 

[Omega Kirby]

Depends... your mileage may vary.

Personally, I experience far greater fat loss results from cardio if I do it before weights. Granted, I also tend to do cardio fasted, so your daily routine could be different from mine.

Right now I just want to burn fat, before going down the muscle route

I'm 202 Lb, thats puts me at a 27 BMI Index. Looking to shed at least 25 pounds off. So whichever route is the best for fat burning is the one I'll take

 

[mdsfx]

Right now I just want to burn fat, before going down the muscle route

I'm 202 Lb, thats puts me at a 27 BMI Index. Looking to shed at least 25 pounds off. So whichever route is the best for fat burning is the one I'll take

Then I would recommend interval training (HIIT)

 

[ILoveBish]

Squats are really my worst lift by now, I hardly do any leg work and with all the inconsistencies in my workouts, I go too long in-between squat sessions. That ends now, doing pause squats with lower weights after my main lifts. Hit 145x5 on Ohp tonight, then did 5 sets of paused squats from bar to 135. Felt really good. Going to get my squat confidence back.

I'm been fasting and feeling terrific. The main issue I have is the crazy energy I have again, hard to sleep. Life is finally becoming normalized. Loving it so much.

 

[KillerBEA]

Pretty happy. Hit 120 for 2 on OHP Which is 2.5 lbs heavier than my old 1 rep max. I will take it. The program only called for a heavy triple, I somehow wound up needing to hit my old 1 rm before starting this program for a triple at the end of the program. I only got 2 reps with 117.5, so I said fuck it and went for 120 to set a new 1 rep best and ended up getting two reps. Tried 125 and failed half way up. Went for a 125 Push Press and got it. It's progress, not insane progress but pgress none the less.

 

[SpinningBirdKick]

The main issue I have is the crazy energy I have again, hard to sleep.

The typical cause of this is over training.

 

[TheFlow]

Right now I just want to burn fat, before going down the muscle route

I'm 202 Lb, thats puts me at a 27 BMI Index. Looking to shed at least 25 pounds off. So whichever route is the best for fat burning is the one I'll take

I recommend lifting and hit training. If you get up early in the morning before work do fasted cardio

 

[BumRush]

Squats are really my worst lift by now, I hardly do any leg work and with all the inconsistencies in my workouts, I go too long in-between squat sessions. That ends now, doing pause squats with lower weights after my main lifts. Hit 145x5 on Ohp tonight, then did 5 sets of paused squats from bar to 135. Felt really good. Going to get my squat confidence back.

I'm been fasting and feeling terrific. The main issue I have is the crazy energy I have again, hard to sleep. Life is finally becoming normalized. Loving it so much.

How's the house? Wifey?

 

[ILoveBish]

The typical cause of this is over training.

Can confirm this is not the case. I wish it was.

How's the house? Wifey?

Incredible. Being married has been just the best. She is literally the perfect woman for me, it's crazy. Interior of the house is now finished, now about to rip out the grass in the back yard and get things going there. Doing a fire pit, patio with pergola and extending out the concrete plus more.

 

[BumRush]

Can confirm this is not the case. I wish it was.



Incredible. Being married has been just the best. She is literally the perfect woman for me, it's crazy. Interior of the house is now finished, now about to rip out the grass in the back yard and get things going there. Doing a fire pit, patio with pergola and extending out the concrete plus more.

Awesome. I'm honestly so happy for you bud.

 

[TheFlow]

I follow 2 bodybuilders that give me motivation on insta and they are both women.

 

[Psychotext]

Anyone ever have days when they just have nothing to give?

Power output was down more than 10% on the trainer today, and all I can assume is that it's down to work stress. Really didn't want to go in and do it, and once I was there it was all I could do not to call it and come in and feel sorry for myself.

Bleh.

 

[Szu]

Ugh, back injury is really hindering me. Some days, I'm lucky to get to the gym. But my back could act up at any point and it just stalls any further progress.

Doesn't help my case that I just turned 43 about a week ago.

 

[BumRush]

Ugh, back injury is really hindering me. Some days, I'm lucky to get to the gym. But my back could act up at any point and it just stalls any further progress.

Doesn't help my case that I just turned 43 about a week ago.

Worth taking 2-3 months off completely?

 

[Jacksinthe]

Anyone ever have days when they just have nothing to give?

Power output was down more than 10% on the trainer today, and all I can assume is that it's down to work stress. Really didn't want to go in and do it, and once I was there it was all I could do not to call it and come in and feel sorry for myself.

Bleh.

This has been me lately. I still train but between fatigue and some personal problems with the SO I'm pretty depressed. I'm not eating right or sleeping right.

Ugh, back injury is really hindering me. Some days, I'm lucky to get to the gym. But my back could act up at any point and it just stalls any further progress.

Doesn't help my case that I just turned 43 about a week ago.

Take it easy, man. Rest up some and don't push yourself. Back injuries are no bueno.

Worth taking 2-3 months off completely?

I second this.

 

[mdsfx]

Anyone ever have days when they just have nothing to give?

Power output was down more than 10% on the trainer today, and all I can assume is that it's down to work stress. Really didn't want to go in and do it, and once I was there it was all I could do not to call it and come in and feel sorry for myself.

Bleh.

Yes. Today was that fucking day too. My cycling was awful today. I got it done, but barely. Felt like giving in and falling asleep the whole time. Twice I almost came to a stop and had to force myself to keep at it.

I guess it happens.

 

[Crimson_Gold]

This has been me lately. I still train but between fatigue and some personal problems with the SO I'm pretty depressed. I'm not eating right or sleeping right.

I'm dealing with this as well. I've been trying to use it as motivation, but it's hit or miss. Today wasn't a bad workout for me, but I could tell my strength wasn't there. Hoping for a better tomorrow

 

[ILoveBish]

Hope everyone recovers soon, I feel like all this stuff can be seasonal. It's hard to be on track during the winter months it seems.

Awesome. I'm honestly so happy for you bud.

Thanks man. I remained faithful and it paid off in spades. So glad I never settled.

 

[Spiritreaver]

This has been me lately. I still train but between fatigue and some personal problems with the SO I'm pretty depressed. I'm not eating right or sleeping right.

It's a pain just how much bad moods can completely wreck everything. When it starts to interfere with the things that give you happiness (like the gym) things just tend to snowball. I know they do for me.

Hang in there man, things'll be on the up and up soon.

 

[BumRush]

This has been me lately. I still train but between fatigue and some personal problems with the SO I'm pretty depressed. I'm not eating right or sleeping right.

Hang in there bud. Hope everything works itself out.

 

[ILoveBish]

330x5 on deadlift, felt great. Finished up with pause squats and they felt a lot better. Hope to continue this consistency.

 

[titiklabingapat]

Yeah could just be the seasons changing. It usually takes me around two weeks to fully adjust to the time change too. Usually get sleepy in the afternoon after the clock falls back one hour for a couple of days. Wrecks havoc with my sleeping pattern.

 

[Szu]

Thanks, guys, I agree with the rest part. I'll probably still try to hit the gym for some cardio.

 

[KillerBEA]

275 for a triple and 305 for a single. On Back Squats. As hard as the 305 was i am still pretty enthusiastic about my progress.

This has been me lately. I still train but between fatigue and some personal problems with the SO I'm pretty depressed. I'm not eating right or sleeping right.

Hang in there man, things will get better.

 

[SlickShoesRUCrazy]

Hey guys and gals, do you have any recommendations for dealing with sore muscles post without?

Thanks!

 

[Crimson_Gold]

Hey guys and gals, do you have any recommendations for dealing with sore muscles post without?

Thanks!

I've been mixing ginger into my shakes and it's been doing wonders. I'm hardly sore at all now.

 

[SlickShoesRUCrazy]

I've been mixing ginger into my shakes and it's been doing wonders. I'm hardly sore at all now.

Cool thanks! Do you believe in over the counter stuff like amino acid supplements?

 

[Crimson_Gold]

Cool thanks! Do you believe in over the counter stuff like amino acid supplements?

I've never taken any, but I don't see what the problem is with them. I know some prefer the all natural approach. You just have to see what your body works with. Right now the shakes with the ginger have been enough for me

 

[SlickShoesRUCrazy]

I've never taken any, but I don't see what the problem is with them. I know some prefer the all natural approach. You just have to see what your body works with. Right now the shakes with the ginger have been enough for me

Thanks for the help, appreciate it.

 

[mdsfx]

I've been mixing ginger into my shakes and it's been doing wonders. I'm hardly sore at all now.

Seriously? I've never heard that before. What does ginger do for that exactly?

 

[Crimson_Gold]

Seriously? I've never heard that before. What does ginger do for that exactly?

I read that ginger helps with muscle soreness

http://www.m.webmd.com/pain-management/news/20100920/ginger-may-soothe-aching-muscles

http://www.mensfitness.com/nutrition/what-to-eat/3-ways-to-use-ginger-to-beat-muscle-soreness

 

[MrToughPants]

I read that ginger helps with muscle soreness

http://www.m.webmd.com/pain-management/news/20100920/ginger-may-soothe-aching-muscles

http://www.mensfitness.com/nutrition/what-to-eat/3-ways-to-use-ginger-to-beat-muscle-soreness

Ginger, like all NSAIDs, is a COX inhibitor which blocks protein synthesis.

Ginger roots have been used to treat inflammation and have been reported to inhibit cyclooxygenase (COX)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018740/

Nonselective blockade of the cyclooxygenase (COX) enzymes in skeletal muscle eliminates the normal increase in muscle protein synthesis following resistance exercise.


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2822477/

 

[velociraptor]

A long while ago I saw a link to a free workout album which contained 80s rock (Rocky 4 style music). Anyone know what it was?

Does anyone know what I'm talking about? I think I saw the link in one of the Fitness threads a long while ago...