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Health & Fitness
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Old 01-29-2013, 10:59 AM   #201
dabears
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That's kind of my approach too. Just be patient with it. I do need to get my sh1t together a bit though. I want to eat hardboiled eggs throughout the day, more veggies, and my pre bed shake and I think I'll be good with what I want to happen.
I noticed you haven't logged anything... why not try for a week to see if you are correct in your assumption? That's one thing I learned, I was nowhere near the calories I thought I was at
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Old 01-29-2013, 11:05 AM   #202
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I noticed you haven't logged anything... why not try for a week to see if you are correct in your assumption? That's one thing I learned, I was nowhere near the calories I thought I was at
Great idea. I don't log out of pure laziness. I will do it starting tomorrow and see how it goes. things may get out of hand on Sat and Sun this week though. It's really so easy to log. While something is cooking I should just plug it in instead of going on fb lol.

Last edited by DylloS; 01-29-2013 at 11:05 AM.
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Old 01-29-2013, 11:17 AM   #203
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Once you get in the habit and start building a database for yourself its so easy. Mine is as close to 100% accurate as you can get, because I have a food scale. And I use differing simple strategies to know the quantities of hard to measure things, for instance when I made the meat sauce last night for spaghetti it filled a 5 litre pot, so I know that is about 22 cups. I "spooned" the meat sauce on to the spaghetti using a measuring cup, and I knew I had exactly 4 cups of sauce. I made the recipe as 22 servings, and just added the amount of meat in lbs plus bar scanned other ingredients like tomato sauce and diced tomatoes etc. Gives you the amount of calories per cup, and I had eaten 2200 calories so far that day so I knew how much spaghetti I needed to eat.

I don't know if this sounds difficult or not, but it takes me about 1-2 minutes a day to complete my food log, sometimes less if its already food I've eaten before. And you really only need to focus on workout days anyways, I just find it so easy now that I do it everyday. Logging is pretty much 100% of the reason I've minimized fat gain bulking.
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Old 01-29-2013, 11:40 AM   #204
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Once you get in the habit and start building a database for yourself its so easy. Mine is as close to 100% accurate as you can get, because I have a food scale. And I use differing simple strategies to know the quantities of hard to measure things, for instance when I made the meat sauce last night for spaghetti it filled a 5 litre pot, so I know that is about 22 cups. I "spooned" the meat sauce on to the spaghetti using a measuring cup, and I knew I had exactly 4 cups of sauce. I made the recipe as 22 servings, and just added the amount of meat in lbs plus bar scanned other ingredients like tomato sauce and diced tomatoes etc. Gives you the amount of calories per cup, and I had eaten 2200 calories so far that day so I knew how much spaghetti I needed to eat.

I don't know if this sounds difficult or not, but it takes me about 1-2 minutes a day to complete my food log, sometimes less if its already food I've eaten before. And you really only need to focus on workout days anyways, I just find it so easy now that I do it everyday. Logging is pretty much 100% of the reason I've minimized fat gain bulking.
Yea I have a good base in there now and will start using it. If you don't seem me log things tomorrow get on my case lol.
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Old 01-29-2013, 11:42 AM   #205
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Haha I will. I found in the past I stopped logging not because it was hard, but because I didn't feel it was accurate and went... whats the point?
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Old 01-30-2013, 07:56 PM   #206
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need some help...

this was my chest workout I just finished:

Bench:

Warmups: Bar x 5, 95lb x 5, 115lb x 5 then

170 x 5
160 x 5
150 x 6

Incline Bench

135 x 4
115 x 6
100 x 10 (Could have got even more... I will keep it at 115 next time)

Dips - Bodyweight

20 reps
10 reps

I was supposed to do 3 sets of dips, but at this point my shoulders were killing me. Either I'm going too low on my dips or the combination of incline bench + dips is too much... I'm thinking the latter.

I don't really want to invest in a weight belt right now, so what could I replace dips with as a "finisher"? I'd like to keep incline bench over dips.
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Old 01-30-2013, 08:14 PM   #207
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need some help...

this was my chest workout I just finished:

Bench:

Warmups: Bar x 5, 95lb x 5, 115lb x 5 then

170 x 5
160 x 5
150 x 6

Incline Bench

135 x 4
115 x 6
100 x 10 (Could have got even more... I will keep it at 115 next time)

Dips - Bodyweight

20 reps
10 reps

I was supposed to do 3 sets of dips, but at this point my shoulders were killing me. Either I'm going too low on my dips or the combination of incline bench + dips is too much... I'm thinking the latter.

I don't really want to invest in a weight belt right now, so what could I replace dips with as a "finisher"? I'd like to keep incline bench over dips.
Perfect timing as my chest has been getting an odd pain when I dip. Last night I did seated dips on a bench. Basically hold yourself up on the edge of a bench with your feet out in front and dip down so your ass goes close to the floor. I did some burn out sets with that and my tris really felt it. Not so much chest but a lot in the tris. If that isn't what you're looking for do a few sets of real push ups. Arms close to your body and chest to floor.
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Old 01-30-2013, 08:15 PM   #208
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Here's a pic I just found

Last edited by DylloS; 12-30-2013 at 08:46 AM.
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Old 01-30-2013, 08:20 PM   #209
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Yeah I think I'll do pushups, I'm able to bust off like 50+ of those bench dips believe it or not. I don't think having a plate in my lap would be very comfortable.

I want to get better at pushups anyways
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Old 01-31-2013, 10:28 AM   #210
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Figured I'd update my goals for motivation... this is similar to how I want to look by the end of summer (august).



I'll continue to eat and build strength until end of march (8 more weeks), hoping to add about 5 more lbs...then work on cutting down to 10% or less bodyfat between april - > end of august (20 weeks). I shouldn't need this long, I'm hoping to be 10% by end of July at the longest, losing a lb of fat a week or less.

Oct 31st:

5 reps of 160 lbs Bench
5 reps of 225 lbs Squat
5 reps of 255 lbs Deadlift
5 reps of 115 lbs Press

Current:

5 reps of 170 lbs Bench (+10lbs)
5 reps of 235 lbs Squat (+10lbs)
5 reps of 285 lbs Deadllift (+30 lbs)
5 reps of 120 lbs Press (+5 lbs)

My form has improved immensely with the weight, more important than the lb increases IMO.

March 31st 2013 Goals:

5 reps of 180 lbs Bench (+10lbs)
5 reps of 255 lbs Squat (+20lbs)
3-5 reps of 315 lbs Deadllift (+30 lbs)
5 reps of 125 lbs Press (+5 lbs)

Oct 31st 2013 Goals (previously set)

5 reps of 225 lbs Bench (+65 lbs vs Oct 31 2012)
5 reps of 305 lbs Squat (+80 lbs)
5 reps of 350 lbs Deadlift (+70 lbs)
5 reps of 135 lbs Press (+20 lbs)

So far so good...
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Old 01-31-2013, 10:38 AM   #211
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Figured I'd update my goals for motivation... this is similar to how I want to look by the end of summer (august).



I'll continue to eat and build strength until end of march (8 more weeks), hoping to add about 5 more lbs...then work on cutting down to 10% or less bodyfat between april - > end of august (20 weeks). I shouldn't need this long, I'm hoping to be 10% by end of July at the longest, losing a lb of fat a week or less.

Oct 31st:

5 reps of 160 lbs Bench
5 reps of 225 lbs Squat
5 reps of 255 lbs Deadlift
5 reps of 115 lbs Press

Current:

5 reps of 170 lbs Bench (+10lbs)
5 reps of 235 lbs Squat (+10lbs)
5 reps of 285 lbs Deadllift (+30 lbs)
5 reps of 120 lbs Press (+5 lbs)

My form has improved immensely with the weight, more important than the lb increases IMO.

March 31st 2013 Goals:

5 reps of 180 lbs Bench (+10lbs)
5 reps of 255 lbs Squat (+20lbs)
3-5 reps of 315 lbs Deadllift (+30 lbs)
5 reps of 125 lbs Press (+5 lbs)

Oct 31st 2013 Goals (previously set)

5 reps of 225 lbs Bench (+65 lbs vs Oct 31 2012)
5 reps of 305 lbs Squat (+80 lbs)
5 reps of 350 lbs Deadlift (+70 lbs)
5 reps of 135 lbs Press (+20 lbs)

So far so good...
I'd be happy with that look too but these pictures are so deceiving. I wouldn't be surprised if that guy is 155lbs. I want those abs at 175 or 180 lbs. I don't think I will look anything like that by summer though.
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Old 01-31-2013, 10:44 AM   #212
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Oh definitely, I'm currently 6'0 180 lbs and I'll have to cut to around the 165 lb mark to hit roughly 9-10% bodyfat. Need to get a DEXA scan so I can actually know my lean muscle mass, I've only ever had the shitty scale and a body fat caliper test back in 09.

It'll be interesting to see what I can achieve. I'm similar to you Solly, I want the abs and to be around the 175lb mark cut. That's at least another 10 lbs of muscle from where I am now, most likely 15. Once I get there... I plan on just training for strength/agility/balance etc to be better at sports, and lose the "bodybuilding" aspect. I think that would be a respectable frame
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Old 01-31-2013, 11:13 AM   #213
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Oh definitely, I'm currently 6'0 180 lbs and I'll have to cut to around the 165 lb mark to hit roughly 9-10% bodyfat. Need to get a DEXA scan so I can actually know my lean muscle mass, I've only ever had the shitty scale and a body fat caliper test back in 09.

It'll be interesting to see what I can achieve. I'm similar to you Solly, I want the abs and to be around the 175lb mark cut. That's at least another 10 lbs of muscle from where I am now, most likely 15. Once I get there... I plan on just training for strength/agility/balance etc to be better at sports, and lose the "bodybuilding" aspect. I think that would be a respectable frame
yea man same here. We are very similar in almost everything. Strength and the way we look.
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Old 02-01-2013, 09:52 AM   #214
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^ neither can slack then, I would hate to see you deadlifting 405 and I'm still stuck at 315 lol

legs are still sore from mondays workout... I know soreness isn't a measure of a workouts efficiency but still surprised.

I like the day break between workouts, it feels like I haven't been in the gym in forever and I was there less than two days ago. Mentally it jacks me up for a workout
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Old 02-01-2013, 10:13 AM   #215
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^ neither can slack then, I would hate to see you deadlifting 405 and I'm still stuck at 315 lol

legs are still sore from mondays workout... I know soreness isn't a measure of a workouts efficiency but still surprised.

I like the day break between workouts, it feels like I haven't been in the gym in forever and I was there less than two days ago. Mentally it jacks me up for a workout
definitely no signs of slacking from me. I still very much enjoy this and my roommate/best friend just made up his new workout plan so I'll have someone around most days...until he gets bored again lol.
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Old 02-01-2013, 07:56 PM   #216
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Everything felt light today... Stoked

Overhead press
115 x 6
105 x 7
95 x 8

Deadlift
285 x 5
260 x 6

Chin ups
9
8
6

Pendlay rows
Need to study up on these. Didnt have a clue once I got in front of the weight

Also realized I hate deadlifts more than squats. After a set I want to die
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Old 02-06-2013, 10:29 AM   #217
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Leg workout... most I've ever squatted and it felt LIGHT. Going up 5 lbs next week, and hoping to continue that for a couple weeks.

Loving this reverse pyramid rep schemes (more than the other range between 5-12). Only 10% of the weight comes off, and you have to push yourself for that extra rep everytime.

Back Squats (5-7 reps)
235 x 5
215 x 6
195 x 7

Romanian Deadlifts
225 x 5
225 x 5
225 x 5

I don't touch the bar to the floor since I can't stretch that far, but I feel it good in my hamstrings. Assuming this is fine form.

I also don't want to go any heavier, I thought I was going to tear my bicep going through the motion.

Standing Calf Raise (Smith Machine standing on a platform)
180 x 15
180 x 15
180 x15
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Old 02-06-2013, 10:58 AM   #218
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Leg workout... most I've ever squatted and it felt LIGHT. Going up 5 lbs next week, and hoping to continue that for a couple weeks.

Loving this reverse pyramid rep schemes (more than the other range between 5-12). Only 10% of the weight comes off, and you have to push yourself for that extra rep everytime.

Back Squats (5-7 reps)
235 x 5
215 x 6
195 x 7

Romanian Deadlifts
225 x 5
225 x 5
225 x 5

I don't touch the bar to the floor since I can't stretch that far, but I feel it good in my hamstrings. Assuming this is fine form.

I also don't want to go any heavier, I thought I was going to tear my bicep going through the motion.

Standing Calf Raise (Smith Machine standing on a platform)
180 x 15
180 x 15
180 x15
That's perfectly ok. I usually did lighter weights high rep with those. Got a lot more burn in the hams. 225 would be rough for me.
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Old 02-06-2013, 11:16 AM   #219
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That's perfectly ok. I usually did lighter weights high rep with those. Got a lot more burn in the hams. 225 would be rough for me.
Yeah I could go up in weight but I don't think it would be a good idea. I think I'll stay here and get more comfortable with the 225.
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Old 02-06-2013, 06:00 PM   #220
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Yeah I could go up in weight but I don't think it would be a good idea. I think I'll stay here and get more comfortable with the 225.
Why are you going so heavy on the RDL's? I'd drop the weight personally (..and up the weight that you're squatting, as well as add more reps), but that's just me. 18 total reps???? You need more time under tension dude if you want those legs to grow.

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