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Health & Fitness
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Old 11-29-2013, 08:35 PM   #1121
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Re: dabears progress thread

Felt great today. Slapped on 205

Bench press
205x4
185x6
165x7
155x7

Absolute pr, previous max was 190x5 back in may. Loved how I got 185x6 after when just last week my top set was 185x5

Deadlift
315x1
315x1
315x1
225x3

Everything I went for two couldn't get it to go. Then I got cocky with two plates and on third rep on way down i tweaked my back being an idiot. Never learn it seems.

Wide grip pullups
6

Called it a day with back not feeling great

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Old 11-29-2013, 09:18 PM   #1122
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dabears progress thread

Luckily I've never had any issues with my back on deads and I go pretty fast with some reps


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Old 12-02-2013, 12:50 PM   #1123
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Re: dabears progress thread

Have hockey tonight and want to rest my back, so going to just eat steak and eggs until Wednesday. Will probably do this plus veggies when I cut and experiment

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Old 12-05-2013, 09:47 PM   #1124
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Upper Hypertrophy

Incline Bench
135x9
140x5
125x6
115x6

much better than last workout:

135 x 6
135 x 4
125 x 6
125 x 5

Cable crossovers
3x12

Pullups
7 (Bodyweight, regular grip)
5 (Assisted, 20lbs, wide grip)
6 (Assisted, 40lbs, regular grip)

T-bar Rows
160 x 11
170 x 5
145 x 9

Reverse Flies
25's x 12 x 2

Skullcrushers
65lb x 8

Bicep Curls
75lb x 9
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Old 12-05-2013, 09:57 PM   #1125
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Figured i'd update progress... 2013 has definitely had a lot of time wasted when it comes to H&F but slowly making gains. Hoping to have a better december after a solid november.



Jan 2013 Numbers:

Bench - 170 lbs x 5
Deadlift - 285 lbs x 5
Squat - 225 lbs x 5 - Parallel
OHP - 120 lbs x 5

Current Numbers

Bench - 205 lbs x 4
Deadlift - 305 lbs x 1,1,1,1,1 with 15 secs rest in between
Squat - 205 lbs x 8 - Below Parallel
OHP - 120 lbs x 5

Some lifts are comparing apples to oranges since I've changed quite a bit with the major lifts.

Bench improved significantly.
Deadlift should be much higher, but I also started doing singles instead of consecutive reps.
Squats I changed from going to parallel when I was doing 260x5 to going as low as possible, and can only get 205x8 now.
OHP hasn't improved whatsoever. The most disappointed with this lift.

There simply isn't enough progress here for an 11 month period. I wasted a lot of time trying to cut last few pounds unsuccessfully, which led to strength loss, and set me back. Then breakup/moving out, almost moving to calgary etc. with no gym for 2 months set me back as well. Not using these as excuses, but when something similar happens in the future I need to make sure I still get to the gym.
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Old 12-06-2013, 05:15 PM   #1126
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Originally Posted by dabears View Post
Figured i'd update progress... 2013 has definitely had a lot of time wasted when it comes to H&F but slowly making gains. Hoping to have a better december after a solid november.



There simply isn't enough progress here for an 11 month period. I wasted a lot of time trying to cut last few pounds unsuccessfully, which led to strength loss, and set me back. Then breakup/moving out, almost moving to calgary etc. with no gym for 2 months set me back as well. Not using these as excuses, but when something similar happens in the future I need to make sure I still get to the gym.

I applaud you for being accountable and honest. I agree completely with your statements in bold. I expected to come back into the H&F forum (..after at least a 4 month hiatus) and witness some really good physical changes on your behalf. I am honestly disappointed because although I was absent, I was rooting for you. With that said, I COMPLETELY understand how a break-up and a move can throw a serious monkey wrench into your training program. After all, I had to deal with those same two issues in 2013 as well. Get back on it man. I know you can do it.

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Old 12-06-2013, 06:44 PM   #1127
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Originally Posted by M3Inline6 View Post
I applaud you for being accountable and honest. I agree completely with your statements in bold. I expected to come back into the H&F forum (..after at least a 4 month hiatus) and witness some really good physical changes on your behalf. I am honestly disappointed because although I was absent, I was rooting for you. With that said, I COMPLETELY understand how a break-up and a move can throw a serious monkey wrench into your training program. After all, I had to deal with those same two issues in 2013 as well. Get back on it man. I know you can do it.
I made this thread in attempt to keep me accountable... I could easily just stop posting like many people do but that would be hiding from myself in a way. I honestly think I look the same if not worse now than I did in January, which is pretty sad.

But my head is in the right place, and I've been known to learn from past mistakes. Definitely going to keep going, I want to see what my true potential is.

Good to see you still check in here once in awhile
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Old 12-06-2013, 06:53 PM   #1128
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Re: dabears progress thread

Quote:
Originally Posted by dabears View Post
I made this thread in attempt to keep me accountable... I could easily just stop posting like many people do but that would be hiding from myself in a way. I honestly think I look the same if not worse now than I did in January, which is pretty sad.

But my head is in the right place, and I've been known to learn from past mistakes. Definitely going to keep going, I want to see what my true potential is.

Good to see you still check in here once in awhile
I honestly think you look best in the last picture. Granted there is more fat than desired, but biceps definitely look bigger (and leaner). Your numbers also show that you have somewhat improved in the strength department. You could have progressed much faster, but you're still young, and obviously learn from your mistakes.

Don't be so hard on yourself, the future is yours!
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Old 12-06-2013, 08:24 PM   #1129
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As long as you're learning from you mistakes. Don't feel bad. I was 153lbs 3 months ago due to health issues. Bounced right back up after I figured things out. I'm 163lbs now and never look better. Biggest issue was food intake not exercise.

See areas where you need improvement and go from there. Keep up with PHAT program, just assure your diet is in check, take it easy on the alcohol. I think that's what's mostly hindering your progress.
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Old 12-06-2013, 08:35 PM   #1130
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I did l something similar, took almost two months off from August to September and lost a ton of progress, but I've been busting my ass since then and I'm seeing results.

Finally eating right and mixing in some cardio with my lifts. If anything I think you over think this stuff, just just your ass, eat right and the results will come.
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Old 12-10-2013, 08:10 PM   #1131
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Thanks for the advice guys, I'm going to keep at it of course. My biggest fallback is my insistent need to "cut". That won't be happening for awhile

Lower Power

**** front squats. They are just terrible on the body. But they do a great job

Front Squat
185x8
185x7
185x5 (right wrist started hurting at this point)
155x8

Too much volume. I need to go up to at least 205, and try and stay within 3-5 reps. When I get into the higher volumes my wrists take a bit of the weight.

I'm also concerned with the fact I back squat 205x8 and front squat 185x8 (and could do 195x8 I'm thinking). Should be a higher differential in my opinion, despite the fact im going lower than parallel on BS.

Overhead Press
120x5
115x5
110x5

I failed on 6 on each of these sets. Hoping to get 6 on each next time.

Leg Press
360x10x4

Had trouble getting down the stairs after, was still out of breath buying groceries as well. I like this workout
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Old 12-11-2013, 01:29 PM   #1132
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Re: dabears progress thread

My lower back is killing me today. I'm assuming it's from front Squats but I didn't notice anything until late last night.

Very frustrating, I'm still going to gym today

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Old 12-11-2013, 02:17 PM   #1133
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My lower back is killing me today. I'm assuming it's from front Squats but I didn't notice anything until late last night.

Very frustrating, I'm still going to gym today

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muscle soreness or injury feeling?
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Old 12-11-2013, 10:16 PM   #1134
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Re: dabears progress thread

Injured 100%. Getting a pain down my right leg randomly, and ends at knee where it aches for a bit.

Worked through it today

Incline bench
145x4
135x7
135x4
130x5

Cable crossovers
3x15

Pullups
BW X 7
BW X 6
40LBS assist X 5

One arm db rows
60lbx3x8

Reverse flies
25lb db X 12

Bicep curl
75x8

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Old 12-12-2013, 09:55 AM   #1135
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Re: dabears progress thread

I've got pretty much every symptom of damage to my sciatica nerve

****

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Old 12-12-2013, 10:06 AM   #1136
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I've got pretty much every symptom of damage to my sciatica nerve

****

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That's sh1tty man. What happens now?
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Old 12-12-2013, 10:19 AM   #1137
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Re: dabears progress thread

Pretty much just need to rest it. I'm just going to not do deadlifts this week or next, I'll be fine. Keep stretching it etc

This chronic pain blows though. Haven't tried Advil yet hopefully that helps

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Old 12-17-2013, 08:25 PM   #1138
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I got a video of my squat form finally.



Please critique. I stopped at 6 (going for 8) because the weight shifted to my toes, and I am watching my lower back very carefully.

Back Squats
205 x 6 (video)
205 x 5
195 x 7
195 x 6

RDL's
155x10x3

Leg Extensions
135x15x3
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Old 12-17-2013, 08:37 PM   #1139
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Re: dabears progress thread

That is solid form. Nothing to criticize really

Edit: just noticed a slight butt wink, but you can't do anything about it, it's just your body mechanics. Maybe use high heels? Other than that great form.
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Old 12-17-2013, 08:44 PM   #1140
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Looks good little bit of a butt wink but nothing to be worried about . I'd rack it one lower notch lower. Looks like you have to raise a little to get it back on.


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