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Health & Fitness
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Old 07-10-2013, 04:01 PM   #181
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first time for 3 plates? it is such a great feeling after the long buildup from two plates!
First time with 3 plates. But dude, that felt like I was trying to lift up a house. I don't feel injured, but my lower back is a whole new kind of fatigued that I've never felt before.



Also, I think that it was harder for me because I've begun cutting weight, (gotta be my running) I'm 153 now down from 155-156. I can see that 3 pounds missing too, I really like it. It appears to be fat loss (probably with a % of muscle loss too)


Edit: Damn my lower back is tight, I took 4 ibuprofen and iced for 20 minutes and its so stiff I can almost not bend over. Should I try to slowly stretch my back out? Sitting toe reaches etc. ?

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Old 07-10-2013, 06:52 PM   #182
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Roll it of you have a foam roller or lacrosse balls.
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Old 07-10-2013, 08:10 PM   #183
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Lay on your back, pull your knees to your chest and slowly rock back and forth (I hope that makes sense) great stretch my doctor told me when I messed my lower back up a few years ago.
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Old 07-10-2013, 08:17 PM   #184
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That stretch feels awesome. Thanks man I'm doing this now. Here is a picture from today, what body fat % would you guys place me at? Click image for larger version

Name:	ImageUploadedByBimmerApp1373505542.193178.jpg
Views:	46
Size:	170.7 KB
ID:	515782

5'10 153lb today


Edit: Notice the iPhone 3GS.... it takes the worst quality pictures known to man.

Sent from BimmerApp mobile app

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Old 07-10-2013, 08:33 PM   #185
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bf% good

you need to eat more!

and i'll pass on the same advice i was given by many ... shave the armpit hair
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Old 07-11-2013, 12:27 AM   #186
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bf% good

you need to eat more!

and i'll pass on the same advice i was given by many ... shave the armpit hair
<img src='http://forum.E46Fanatics.com/images/smilies/fruit.gif'>
I have freakishly long pit hair I'd have to take a weed wacker to it. But thank you on the complement, I'm just wondering what percent I'd be close to, and if I'm sub 10% yet.
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Old 07-11-2013, 09:38 AM   #187
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I have freakishly long pit hair I'd have to take a weed wacker to it. But thank you on the complement, I'm just wondering what percent I'd be close to, and if I'm sub 10% yet.
iphone 3/3gs camera was horrific.

first off good job... Obviously I was unable to accomplish what you did with bf % based on my thread... mirin

There is still some slight lower abdominal fat & oblique fat, but nothing on the upper/mid abs... my guess would be right around 10%. You are perfectly setup to eat clean food and add muscle, and your body should maintain that look.
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Old 07-11-2013, 10:26 AM   #188
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iphone 3/3gs camera was horrific.

first off good job... Obviously I was unable to accomplish what you did with bf % based on my thread... mirin

There is still some slight lower abdominal fat & oblique fat, but nothing on the upper/mid abs... my guess would be right around 10%. You are perfectly setup to eat clean food and add muscle, and your body should maintain that look.
agreed. I don't see many people that are naturally lean fill out too much.
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Old 07-11-2013, 11:14 AM   #189
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iphone 3/3gs camera was horrific.

first off good job... Obviously I was unable to accomplish what you did with bf % based on my thread... mirin

There is still some slight lower abdominal fat & oblique fat, but nothing on the upper/mid abs... my guess would be right around 10%. You are perfectly setup to eat clean food and add muscle, and your body should maintain that look.
Thanks man.

I just think its body type that declares the kind of results we'll be seeing. I would venture to say that your thread's epic journey towards abs is equivalent to me trying to achieve a bulk. Peaks and valleys in my muscles, not just lean definition.

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agreed. I don't see many people that are naturally lean fill out too much.
So does this mean I can eat my face off and lift heavy as possible and still be a toothpick?
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Old 07-13-2013, 02:02 PM   #190
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So I competed in a crossfit tournament today. The Air Force entered all of us in a basewide competition... 3 tiers of athletes, those least experienced were in tier 1, (me) the workouts were AWFUL. I wanted to yack. My workout was this:

15 chest to grass push-ups, transition to 25 medicine ball squats, and a 400m sprint. All that was 1 lap, you had to do 3 laps. Finished 3rd at 6:52!

Second workout blew even more:

Lineup on football field sidelines (the short way) and burpee across the field where instead of jumping up you jumped outwards, each time you made it across the field you did 15 pushups where you had to lift your hands off the ground before each rep. Goal was as many laps of the field in 10 minutes as possible. I got 3.5 laps.

Solid day, WAY outside my comfort zone as far as training goes, but still great fun none the less.
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Old 07-18-2013, 03:01 PM   #191
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Arm Day (Douchebag Day)

Warmed up & stretched out first,


Close Grip BB: bar x 10, 95 x 10, 135 x 8, 155 x 5, 165 x 4 x 2, 155 x 5, 135 x 8
Tricep Dips: Body weight x 10, 45lb plate x 10, 45lb plate + 25lb plate x 5, 45lb x 10, body weight x 10 (first five I threw myself up off the handles as part of the upward motion kind of like the pushups where you do that because I felt so light)

Tri-Pull Downs: 80 x 10, 100 x 10, 120 x 8, 100 x 10, 80 x 12
BB 21's Bicep curls: bar x 3 sets
Preacher Curls: 20lb x 8 x 3 both arms, 25 x 4 both arms
Bicep Curl and Tricep Curl Machines: Unknown reps and weight just until failure


Edit: I should also add that I'm doing my girlfriend's Cross Country pre season workout mile for mile and pace for pace with her. Done on same days as lifting which leaves me drained at the end of the day, but I feel like I'm eating enough to support this.

Today's run is easy, its 5 miles @ 8:30 pace. Tomorrow is gonna be rough, its 6 miles at 7:50 pace, then 10 reps of 30 second hill sprints. Then I'll have shoulder day after that All worth it though.

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Old 07-18-2013, 03:17 PM   #192
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Good workouts, I hope you are constantly stuffing your face to support all this!
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Old 07-19-2013, 03:42 PM   #193
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6 miler this morning in the 100* heat. That was a whole new level of sweaty and awful.


Shoulder Day today, feels like I rocked it.

warmed up with 40lb DBs military press waiting for the bar to open up. 40lb x 5 x 2

BB OHP: Bar x 10, 95 x 5, 115 x 3 x 2, 95 x 5 x 5 !
Reverse Pec Fly: 50lb x 12 x 3


Delts were absolutely spent after just that. All press movements came down to my chest today.

Traps: BB Shrug: 135 x 10, 185 x 12, 225 x 10, 275 x 6, 225 x 10, 135 x 10
DB Shrugs: 40lb x 12 x 5
Behind head Lat / trap Pulldown: 80 x 10, 100 x 8, 120 x 5, 100 x 8, 80 x 12

Done. Great lift today, but now that I look at it on paper it appears that my volume was awfully low

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Old 07-20-2013, 05:12 PM   #194
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Leg Day:

warm up stretch etc.

BS: bar x 10, 95 x 10, 135 x 5, 185 x 5, 225 x 3 (failed a 225 x 1 box squat ) 185 x 5 x 5, 135 x 10
FS: Bar x 10, 95 x 8, 135 x 5, 155 x 3, 135 x 8 x 3

Leg Press: 2 plates x 10, 3 plates x 10, 4 plates x 8 x 3, 2 plates x 20
Leg Ext: 50lb x 20 x 5
Seated Calf Raises: 1 plate x 8, changed feet inwards, x 8, outwards x 8, traditional x 20
Standing Calf Raises: body weight x 20
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Old 07-20-2013, 11:27 PM   #195
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Nice work man
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Old 07-21-2013, 03:46 PM   #196
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Had myself a hell of a day today:

Woke up early, ran 6 miles total. First 2 miles easy @ 9:05 pace, 3 miles at tempo @ 7:00 pace 1 mile cool down @ 9:00

Had lunch, took a couple hours off. Gym time, chest day

BB Flat: 95 x 10, 135 x 5 x 2, 185 x 3, 155 x 8, 155 x 6, 155 x 4, 135 x 12
BB Incline: 135 x 4, 135 x 5 x 5
DB Flat: 50 x 12, 65 x 8, 75 x 5, 45 x 12
DB Incline: 45 x 8, 55 x 8 x 3
Pec Fly Machine: 35lb x 20 x 3
Cable X-Over Flys: 20lb x 12, 30lb x 12, 20lb x 12 x 3
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Old 07-21-2013, 03:50 PM   #197
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Nice work man
Thank you sir.
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Old 07-23-2013, 12:53 PM   #198
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Its been a very physical last 24 hours, last night I did a 9 mile run with my gf at the beach, and this morning/afternoon was back day.

Deadlift: 95 x 10, 135 x 5, 225 x 5, 275 x3, 275x2, 275 x2 225 x 5 x 3, 135 x 10
RDL: 135 x 10
BB Rows: 95 x 12, 115 x 12, 135 x 6, 115 x 12, 95 x 18
Seated Row: 80 x 10, 100 x 8x2 70 x 15
Lat Pulldown: 70 x 12 x 3
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Old 07-23-2013, 12:56 PM   #199
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Did you ever post pics of your gf?

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Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
buy my sedan rear seats (gray leather)

sell me sedan A pillars!! (black fabric)
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Old 08-01-2013, 05:30 PM   #200
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Had my 30 days out from shipping off to basic briefing today... Sh1ts getting very real now.

Still doing my lifting and running as much as possible routine. Last night I did 9 miles at 8:24 pace, when I was done I wasn't even breathing heavy.

Somehow I'm managing to still increase my strength in the weight room. I'm still seeing numbers improve. For example on my arm day today, I close gripped 165 for 5 at the top of my pyramid when my 1RM for traditional flat bench used to be 185 at the beginning of the summer! I'm definitely not gaining any size though, in fact I'm back down to 152-154 lb region at the beginning of the day.


After basic things are going to get very interesting, cause I'm going to all but cut running out of the picture entirely and absolutely stuff my face. Bulk time baby, just gonna get through basic hopefully #1 in my flight for fitness.
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