Z00 progress thread

I'm gaining strength. But my weight is not changing. I have been stuck on 164lbs for a month now. But my body shape is getting more defined and muscular.

I think you're right, some days I think I'm eating enough but I'm not. That's where tracking would help.

God damn, if I can take a pic of my food and the phone app would tell me how many calories are there. 5min per meal, for 5-6 meals a day, it's about 15min for tracking.

Originally Posted by dabears

Why do you think 3100 calories is too low for you? You are seeing strength gains correct? What is the issue?

No based on your pics there is no way you are an ectomorph. I know several ectomorph's personally and you don't match the bodytype.

It is possible to be a mix of the three body types, but I think you aren't getting the calories you think you are (or tracked them incorrectly).

I'm pinpoint accurate on training days for tracking, because to me thats when it matters the most. On rest days I only track to make sure I'm not overeating and keeping my carbs low (to avoid fat gain & increase insulin sensitivity).

If you have a food scale (or read the packaging) its incredibly easy to track homemade meals, you know what it is in them. Once they are in your phone, you can just adjust the serving size.

When I cook for multiple meals (spaghetti sauce for instance) I scoop with a measuring cup instead of a ladle, so I know how many cups I added.

Simple tricks make it much less bothersome, as well as much more accurate.

Sounds like your tracking methods are pretty awesome. I was wondering how i was going to be accurate in tracking mine, I'll see what i can learn from your methods.

im waiting for some free time to write up a serious guide (from what I've been educated with) for beginner & intermediate lifters of different types.

I'll add a tracking section with my tips & tricks from practical experience... I have a food diary on myfitnesspal (dabears318 if you use it) that has pretty much every single meal for the past ~6 months. And it doesn't weigh on my life!

Legs. I did not think the workout would be intense enough, but could barely walk. Low rep high weights on front squats, high rep low weights on back squats seem like a perfect combo.

Front squats
2 x 6 135lbs
2 x 4 155lbs

Back squats
3 x 15 145lbs

Lying ham curls
3 x 8 110lbs

Seated Calves
3 x 10 90lbs

Shoulders

Standing Military press
3 x 4 100lbs

Standing behind head presses
3 x 6 90lbs

Front delts raises BB
2 x 12 50lbs
1 x 10 60lbs

inclined bench DB rear delts
3 x 10 20lbs

Cable face pull
1 x 12 100lbs
1 x 10 110lbs
1 x 10 120lbs

Cable side delts
3 x 10 30lbs

Tris/Bis superset

Cable BB curls
1 x 12 100lbs
1 x 10 110lbs
1 x 10 120lbs

Cable, inclined Pull-downs
2 x 10 110lbs
1 x 10 120 lbs

My forearms are my weakest link or DLs killed them. Could barely finish the workout.

Back

Deadlifts
1 x 8 225lbs
1 x 2 295lbs
1 x 4 275lbs
1 x 4 275lbs
1 x 8 225lbs
1 x 8 225lbs

pull-ups
2 x 6 with 30lbs
1 x 8 body weight

2 x 4 with 30lbs and 5 sec pause
1 x 4 with body weight and 5 sec pause

BB wide rows
3 x 8 105lbs

21's
2 x 21 135lbs (7 reps of each: wide grip, close grip palms in, close grip palms out)

Originally Posted by z00

My forearms are my weakest link or DLs killed them. Could barely finish the workout.

Back

Deadlifts
1 x 8 225lbs
1 x 2 295lbs
1 x 4 275lbs
1 x 4 275lbs
1 x 8 225lbs
1 x 8 225lbs

pull-ups
2 x 6 with 30lbs
1 x 8 body weight

2 x 4 with 30lbs and 5 sec pause
1 x 4 with body weight and 5 sec pause

BB wide rows
3 x 8 105lbs

21's
2 x 21 135lbs (7 reps of each: wide grip, close grip palms in, close grip palms out)

DL's killed them!!

Do it, we'll share tips as we're in the same boat fitness wise.

Originally Posted by dabears

im waiting for some free time to write up a serious guide (from what I've been educated with) for beginner & intermediate lifters of different types.

I'll add a tracking section with my tips & tricks from practical experience... I have a food diary on myfitnesspal (dabears318 if you use it) that has pretty much every single meal for the past ~6 months. And it doesn't weigh on my life!

My body had plenty of strength to keep going even on 295lbs DL, but my forearms literally were burning. So I'll either live with current limits or maybe get straps. What you do you suggest?

Originally Posted by M3Inline6

DL's killed them!!

Originally Posted by z00

My body had plenty of strength to keep going even on 295lbs DL, but my forearms literally were burning. So I'll either live with current limits or maybe get straps. What you do you suggest?

Try liquid chalk or straps.

Any specific straps and guides on using them? Straps will benefit me more so I can use them on pulldowns and pull-ups as well.

Originally Posted by M3Inline6

Try liquid chalk or straps.

Originally Posted by z00

Any specific straps and guides on using them? Straps will benefit me more so I can use them on pulldowns and pull-ups as well.

Harbinger! Only use them when you absolutely need them. I'll shoot you a PM.

Lesson learned, start with incline DBs before BB presses. Chest was sore from DLs, but did chest today anyway.

Chest

BB bench press
3 x 5 155lbs
2 x 8 135lbs

Incline DB press
1 x 4 65lbs
1 x 4 60lbs
3 x 6 60lbs

Seated cable flies
5 x 10 35lbs

Cable presses with palms out
5 x 10 45lbs

Originally Posted by kushy

in before the lock!

Originally Posted by dyllos

this is the most boring progress thread evar!

Originally Posted by breakmywallet

i see no progress here

lmao!!

Originally Posted by z00

Lesson learned, start with incline DBs before BB presses. Chest was sore from DLs, but did chest today anyway.

Chest

BB bench press
3 x 5 155lbs
2 x 8 135lbs

Incline DB press
1 x 4 65lbs
1 x 4 60lbs
3 x 6 60lbs

Seated cable flies
5 x 10 35lbs

Cable presses with palms out
5 x 10 45lbs

Sore from dead lifts?

Yes, pretty much my whole body mostly back/rear delts and lower chest. You don't get sore?

Originally Posted by DylloS

Sore from dead lifts?

Originally Posted by z00

Yes, pretty much my whole body mostly back/rear delts and lower chest. You don't get sore?

not in my chest

Originally Posted by z00

Yes, pretty much my whole body mostly back/rear delts and lower chest. You don't get sore?

lol wut?

Originally Posted by kushy

lol wut?

I get sore in my whole back, rear delts, and hamstrings a little bit. Not arms, chest, quads.