[muntersaur]

Looking really good, man. Skinny doesn't automatically = skin-and-bones, even at 5'11" or 6'0". Some people just hold their weight better than others. I'm nearly the exact same size as you (same height, slightly less weight), but I feel like both of us look bigger than what our "numbers" suggest.

Exactly, and is proof why some of the generalisations in this thread are nonsensical. You cannot evaluate a person's physique by just looking at their height and weight in numbers.

By the way, still jealous of your back lever!

[404Ender]

While benching, to reduce strain on my shoulders, should I use a narrower grip or a wider grip?

[Haxxor]

I'd guess you have the type of body where you'll be able to lose some fat and gain some muscle, even while eating a pretty good amount. Hard to guess too much without your height and other details though.

Here are some details, anything more needed?

Age: 32
Height: 197cm (6f 5inch)
Weight: 115kg (253 lbs)

So I could try to loose some fat while still getting/growing stronger? What should i try to do? Just eat less calories? And how much should I strive to loose (in term of time and weight)? Should I change anything from my SS program? Add HITT or some other cardio?

All help/info is appreciated!

[Mecha_Infantry]

I need some new BICEP exercises. In one year I've got up massively in my chest and in my tris, but for some reason I cannot get my biceps to get any stronger. I do: Hammer chinups, usually a set of three. Depending on how tired I am I can pull off a sequence of 10, maybe 8, then barely 6-5. I do sitting curls, but I'm stuck at 40 and have been stuck there for a year. I do the pulley curl, which is slowly increasing, but I know that's not the best one. I can't do preacher curls on the V-shaped bench--it hurts my forearms, which means I have to work on those too. Any other effective bicep methods I can use? Size is key for me.

When it came to building arms, I followed some pro workout routines and took advice from some BBs at the gym

Basically you need to hit the bicep long and short head with a barbell and dumbbell movement. The basics will be barbell curls (arms at shoulder width), dumbbell curls on the preacher, but with maximum contraction at the top of the movement for your short head. my wrists used to hurt and forearms hurt too, but that's because thr were weak. Keep doing them and get them stronger

Then for more long head interaction, use an incline bench at 40 degrees or so and let your arms dangle as much as possible to gett the long head stretched, a light weight is all that's necessary. If you have a bicep Machine with incline pads, even better.

There's not much more than that unless you want to get into the peak, but then you need to use one side Of the cable machine, hold onto the other, make sure the elbow of the arm you are working stays parallel to the ground, and pull until you bicep is fully contracted then release until your arm is fully stretched

That's the basics, there's a lot more you can do, but unless your in competition, there's no point and it's a waste of time to do. Don't worry about pullups for your bicep. Do them in your back day

I'm currently sitting on 22" arms,not that much body fat of my bicep either, 12 weeks and see the progress. Guess it worked for me

[Darren870]

Age: 27
Weight: 187lbs
Height: 5' 11"

So I'm trying to start calorie counting this way I can cut more and bring my body % down.

I calculated it to be about 2,160Calories / Day however that seems high.

I work out about twice a day. Once in the morning where I do a light jog/stretch/abs etc. Maybe burn 200-300 cal.

The second time is in the afternoon and I focus on lifting. I also do a 15 min run or cardio then do weights. This one can vary in cal burned. Maybe 300-600 depending on the intensity. Sometimes its intense and fast like p90x and sometimes its just heavy lifting and slower.

Does this seem like a lot of calories to consume or no? Basically I want to cut my body fat %.

Also is there a certain recovery drink I should have? I tend to just have protein powder mixed with milk after each work out. 1 scoop for the morning and 2 scoops for the afternoon

[Dash27]

Hey guys. Please bare with me while I brag for a second. Less than a year ago I weighed 240 (I'm 5'10"). Today I weigh 180 and I just ran 4 miles in 23 minutes. Suck it obesity.

Nice work.

[Dash27]

Age: 27 Weight: 187lbs Height: 5' 11" So I'm trying to start calorie counting this way I can cut more and bring my body % down. I calculated it to be about 2,160Calories / Day however that seems high.

Doesnt seem high to me at all, I'm assuming that is with taking off about 1000 cals to cut because I'm getting over 3000 for maintenance for your numbers.

Take measurements, weigh yourself and then try it at ~2100 cal per day for a couple of weeks. Drink a good amount of water, eat quality food. Add in sprints to your workout. Check your progress after 2 weeks and tweak from there.

[bro1]

I've been doing the big three lifts for some time now and I want to change things up a bit. I'm currently doing these three routnes per week (every other day)
Day 1
Squat
OHP
Weighted Chin
Dip

Day 3
Deadlift
BNP
Chin
Weighted Dip

Day 5
Bench Press
Thrusters
Chin
Dip
Curls

I do about 5 sets of each for 5-10 reps. I've made some good progress but want to focus on a more bodybuilding routine. Any suggestions for a home gym approach? I have a squat rack, dip station, pull up station, adjustable bench (decline, flat, incline, seated press), about 500lbs in weight, dumbells, etc.

[HarryHengst]

I've made some good progress but want to focus on a more bodybuilding routine.

This is a routine posted on SA in the bodybuilding thread:

MONDAY - Legs 4 sets leg extension 10-15reps (keep it light, this is just to get blood in the legs) 4 sets squat 6-10 reps 3 sets leg press 10-12 reps 4 sets leg curl 10-12 reps 3 sets stiff legged deadlift or walking lunges (hamstring or quad, pick one and alternate every so often or whichever you think needs more work) TUESDAY - Chest 4 sets incline DB or barbell bench 8-12 reps 3 sets flat DB or barbell bench 8-12 reps 3 sets DB fly or machine fly (pec deck) 12-15 reps, focus on squeezing at the top 2 sets weighted dips WED OFF THURSDAY - back 4 sets bodyweight pullups: up to 15 reps (add weight if 4x15 is too easy) 4 sets bent over row barbell or DB row 8-12 reps 3 sets front pulldown, wide or narrow (switch it up) 8-10 reps 3 sets cable row 6-10 reps Behind the head pulldowns(yeah they're bad blah blah blah): 2 sets 15 reps Medium easy weight...just squeeze. FRIDAY - shoulders/arms 3 sets DB press or front military 8-10 reps 3 sets side laterals 10-12 reps 3 sets rear lateral machine or DB 10-12 reps 6 sets shrugs behind the back for 3 sets and to the front for 3 Triceps 3 sets 10-15 rope pushdown 3 sets skullcrushers or DB extensions 6-10 reps 3 sets reversed push down (palms facing) 8-10 reps Biceps 3 sets barbell curl or e-z curl bar 8-12 reps 3 sets preacher machine or db/barbell 8-12 reps 2 sets hammer curl db or rope 10-15 reps wrist curls 13-20 reps 2 sets -Do abs on Monday and Thursday -Do calves Tuesday and Friday. -KEEP THE REST INTERVALS SHORT. 30-60 seconds between sets, no more. This is very important as it will fatigue the hell out of your muscles AND improve your conditioning. -Alternate squats with deadlifts every week or two weeks if you want. -Do your cardio normally and adjust depending on whether you're bulking or cutting. -If you want to do this in a 3 day split, you can go chest/back, legs, shoulders/arms.

Should give you an idea what to focus on.

[bro1]

Thank you for the workout! I will use the princapls in it to make something I can do in my home gym.

[Mr.City]

I've been doing the big three lifts for some time now and I want to change things up a bit. I'm currently doing these three routnes per week (every other day) Day 1 Squat OHP Weighted Chin Dip Day 3 Deadlift BNP Chin Weighted Dip Day 5 Bench Press Thrusters Chin Dip Curls I do about 5 sets of each for 5-10 reps. I've made some good progress but want to focus on a more bodybuilding routine. Any suggestions for a home gym approach? I have a squat rack, dip station, pull up station, adjustable bench (decline, flat, incline, seated press), about 500lbs in weight, dumbells, etc.

I'm not sure what you mean by home gym approach because you got all the stuff you need right there. 5x10 is a good place to start for bb stuff, and it sounds like you'll make some gains provided you eat.

Here are some details, anything more needed? Age: 32 Height: 197cm (6f 5inch) Weight: 115kg (253 lbs) So I could try to loose some fat while still getting/growing stronger? What should i try to do? Just eat less calories? And how much should I strive to loose (in term of time and weight)? Should I change anything from my SS program? Add HITT or some other cardio? All help/info is appreciated!

http://startingstrength.com/articles...n_rippetoe.pdf

While benching, to reduce strain on my shoulders, should I use a narrower grip or a wider grip?

The first thing I would do is make sure you're using proper form on the bench. A narrower grip moves the load more to the triceps instead of the shoulders.

Hey guys. Please bare with me while I brag for a second. Less than a year ago I weighed 240 (I'm 5'10"). Today I weigh 180 and I just ran 4 miles in 23 minutes. Suck it obesity.

Fuck yeah, man, it's a good feeling, isn't it?

Exactly, and is proof why some of the generalisations in this thread are nonsensical. You cannot evaluate a person's physique by just looking at their height and weight in numbers.

Surely you're not taking a piece of advice that I've given to an individual who said that he wanted to get a six pack no matter how his body looked at the end and then applying it to EVERY HUMAN BEING ON PLANET EARTH, especially the posters in those two pictures who are clearly training for some type of sport performance.

[Kyaw]

I'm about to join the gym back again and this time I want to properly do this.
I have done some lifting before but nothing seriously.

Age: 17
Height: 5' 3''
Weight: 55kg
Goal: Weight/Muscle Gain
Current Training Schedule: -
Current Training Equipment Available: Virgin Active Gym

I'm skinny but I've been starting to eat well. I want to gain as much strength/muscle/weight by September because I have the summer holidays. I will still be going to gym when I go back to school in September but less frequently.

I read the OP and decided to do the beginner strength program. Shall I increase the amount of days I go to gym because I'm going to be practically free every day?

What abdominal and arm work would you advice on doing?

[bro1]

I'm not sure what you mean by home gym approach because you got all the stuff you need right there. 5x10 is a good place to start for bb stuff, and it sounds like you'll make some gains provided you eat.

For the home gym, I don't have a preacher bench, pulldown machine, or a leg extension/curl attachment. Just the basics.

I have a good base of 295x5 on the squat and 400x5 on the deadlift. Bench is a little weak at 235x5 and OHP is ok at 155x5. I need more size though. I'm 189lbs at 5'8" with a 32" waist but look pretty small. I'm really trying to cut and get vascular so I appear bigger.

[AdventureRacing]

Still having trouble getting my bench press form right. I'm going to see a personal trainer to get them to look at the form for some of my lifts. I feel so confident with my deadlifts and squats but still struggle with bench. Maybe it's partly because i've always had naturally strong legs and smaller arms (possibly why i'm a good sprinter).

Other than that the hardest part for me is finding a diet to stick to. I find myself losing track of my diet too often. I'm still pretty much at my ideal weight but i think it's holding back my gains.

Yep, I haven't seen anyone at my gym aside from myself do actual barbell squats of any sort. The only squats I see are swiss balls or quarter squats on the smith machine. The quarter squats on the smith machine are never with anything more than one plate. The bench reps are almost always halfway down and in front of their face. The deadlifts are never started from the actual ground, rather on safety bars halfway up. etc. etc. Pretty standard stuff everywhere except for powerlifting and olympic lifting oriented places, I'd imagine.

Same experience at my gym. It's kind of funny, i can only squat 170 pounds at the moment and yet i seem to get people watching me impressed by what i'm doing (probably because no one there does squats).

That's not me trying to show off, i know i'm barely at the beginning stages i just find it kind of interesting.

[CrankyJay]

Still having trouble getting my bench press form right. I'm going to see a personal trainer to get them to look at the form for some of my lifts.

Why do you think your form is wrong? Do you keep your wrists straight/unbent?

The personal trainers and my gym are mostly overweight and I don't trust their judgment.

[bro1]

Why do you think your form is wrong? Do you keep your wrists straight/unbent? The personal trainers and my gym are mostly overweight and I don't trust their judgment.

Just because they're overweight doesn't mean that they don't know their stuff. check out Mark Ripptoe for a great example!

[agrajag]

Why do you think your form is wrong? Do you keep your wrists straight/unbent? The personal trainers and my gym are mostly overweight and I don't trust their judgment.

That's the case at my gym too. The male personal trainers are overweight, don't lift a lot of weight when they work out, the female trainers are overweight and have flabby arms. It's like the gym will hire anyone to be a personal trainer.

[MjFrancis]

This is for you MJ. http://www.youtube.com/watch?v=04jHS...feature=g-vrec

Thanks, I love it!

And just in time for me to kick things back up next week! Weeks back I thought it would be a good idea to injure myself, hence the infrequent posting. Sob story short, I mostly took a week off and for weeks after "training" became "working out" as I built myself back up.

I'm relieved to be able to lift most of what I could beforehand already. I'll take it slow, keep the ego in check and by the power of my beard resume kicking ass in the weight room. It's almost down to the bottom of my chest, that's got to count for something, right?

[CrankyJay]

Just because they're overweight doesn't mean that they don't know their stuff. check out Mark Ripptoe for a great example!

Mark Rippetoe is an outlier...and I realize he's a personal savior here for a bunch of people, but whatever.

Sorry man, most of these trainers I see are kids right out of highschool or college and really aren't in that great of shape. Not my personal idea of what a trainer should look like.

I'm not going to hire a lawyer wearing a t-shirt and jeans.

[Petrie]

Mark Rippetoe is an outlier...and I realize he's a personal savior here for a bunch of people, but whatever. Sorry man, most of these trainers I see are kids right out of highschool or college and really aren't in that great of shape. Not my personal idea of what a trainer should look like. I'm not going to hire a lawyer wearing a t-shirt and jeans.

Those trainers exist mostly to make people feel good. Sadly in most commercial gyms that's what people want, and the gyms want someone who can pretend to show someone how to use a machine and bring in the $100 an hour or so. Such bullshit.

[Mully]

If this is what has to be done in order to look that ripped count me out: Dude's Log What I took from Leangains: Fasted training, no breakfast. Train on empty stomach on my lunch break. First meal after workout eat as much as I want/can. Second meal a little less. Last meal even less + slow proteins just before bed. Eat less on days I'm not working out.

What I take from this is that the guy trained in the morning, didn't eat breakfast, then trained again at lunch time. Is that right?

[Dash27]

Same experience at my gym. It's kind of funny, i can only squat 170 pounds at the moment and yet i seem to get people watching me impressed by what i'm doing (probably because no one there does squats). That's not me trying to show off, i know i'm barely at the beginning stages i just find it kind of interesting.

Same experience at my old gym. At the time I was "ok" at squatting, certainly nothing impressive, but no less than 5 people commented on me doing them. Either asking me questions on form or just saying "good for you" sort of encouragement. When my gym got rid of the squat rack I left and specifically told them that's why I left. I doubt they cared ;)

My current gym everyone squats but it is still the most respected and commented on lift.

[Petrie]

And here is me, joining the GAf pics. Getting towards the beginning of Summertime so though still cutting, closer to where I want to be. Started with basically no muscle whatsoever a year ago.





Yeah, as you guys can see, I'm a gigantic diabetic powerlifter.

[bro1]

Mark Rippetoe is an outlier...and I realize he's a personal savior here for a bunch of people, but whatever. Sorry man, most of these trainers I see are kids right out of highschool or college and really aren't in that great of shape. Not my personal idea of what a trainer should look like. I'm not going to hire a lawyer wearing a t-shirt and jeans.

I would rather hire somebody who is knowledgeable rather than somebody who looks the part.

Some of the best trainers I have ever worked out with or worked with:
http://www.mlhf.com/Philosophy-About-Roger-Schwab.asp

Very few are in bodybuilder shape.

Now my local crossfit has some people that are in amazing shape. Complete morons, but great shape!

[Escape Goat]

And here is me, joining the GAf pics. Getting towards the beginning of Summertime so though still cutting, closer to where I want to be. Started with basically no muscle whatsoever a year ago. [IG]http://i.imgur.com/Px7MT.jpg[/IMG] [IG]http://i.imgur.com/IhEc0.jpg[/IMG] Yeah, as you guys can see, I'm a gigantic diabetic powerlifter.

How tall are you? Looks like you might be pretty short which is bueno for putting on weight. Looking good.

[CrankyJay]

I would rather hire somebody who is knowledgeable rather than somebody who looks the part. Some of the best trainers I have ever worked out with or worked with: http://www.mlhf.com/Philosophy-About-Roger-Schwab.asp Very few are in bodybuilder shape. Now my local crossfit has some people that are in amazing shape. Complete morons, but great shape!

Why not have both?

[bro1]

Why not have both?

Oh, if you can get both, go for it!

My argument is to not judge a book by its cover. Plenty of people have lots of knowledge, just don't have the look.

[CrankyJay]

Oh, if you can get both, go for it! My argument is to not judge a book by its cover. Plenty of people have lots of knowledge, just don't have the look.

I understand man...I really do. I just wish people would practice what they preach.

[Enco]

And here is me, joining the GAf pics. Getting towards the beginning of Summertime so though still cutting, closer to where I want to be. Started with basically no muscle whatsoever a year ago. Yeah, as you guys can see, I'm a gigantic diabetic powerlifter.

That's pretty great, well done!

[Petrie]

How tall are you? Looks like you might be pretty short which is bueno for putting on weight. Looking good.

5'9 1/2. That's right, when you're average height that 1/2 friggen matters!

That's pretty great, well done!

Thanks! Appreciate the ancouragement from you guys!

[Cudder]

How many of you guys dabble in negatives? I do them every so often, and every time I do I'm reminded of how much more they hurt than doing regular reps!

[bro1]

How many of you guys dabble in negatives? I do them every so often, and every time I do I'm reminded of how much more they hurt than doing regular reps!

I love negatives, especially weighted chins and dips. 10 seconds down and 4 seconds up

[Mr.City]

For the home gym, I don't have a preacher bench, pulldown machine, or a leg extension/curl attachment. Just the basics. I have a good base of 295x5 on the squat and 400x5 on the deadlift. Bench is a little weak at 235x5 and OHP is ok at 155x5. I need more size though. I'm 189lbs at 5'8" with a 32" waist but look pretty small. I'm really trying to cut and get vascular so I appear bigger.

So are you looking to lose body fat or gain muscular bodyweight?

Petrie: Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

I read the OP and decided to do the beginner strength program. Shall I increase the amount of days I go to gym because I'm going to be practically free every day? What abdominal and arm work would you advice on doing? Today 09:51 AM

Just 3 days will do it. You can't rush these things.

Abs: Leg raises, ab wheel, roman chair situps
Arms: Chin ups, laying tricep extensions, dips

[SeanR1221]

Petrie, you look great. Really nice job.

Maybe I'll have the confidence to post a topless pic by the end of summer.

I didn't see an answer to this question so I'll ask again...

Since I'm not increasing weight right now, should I push for 3x10 instead of 3x5 with my compounds?

[thomaser]

I've been dreaming a lot about exercise lately. Last night, I dreamed that I was at the gym and did a very large number of pull-ups. It was a little clumsy since the bar was so low that I had to contort in order to not get my feet on the floor all the time, but the pull-ups themselves were super easy. I could even do muscle-ups on nearly all of them. I've also dreamed about squatting lately. One night, I was in a competition or something and had to squat 160 kilos to win (my pr is 112,5). It was hard, but I did it. My brain is obviously trying to pump me up!

[FallingEdge]

Hey guys, these are four month old pictures of me at 5'11 158lbs - look, a skeleton with abs! Edit: By the way, these pictures are far away from my goal (at least another 20lbs) but I know I can easily get there without ever going a massive bulk or ever going much above 10% bodyfat

When it came to building arms, I followed some pro workout routines and took advice from some BBs at the gym Basically you need to hit the bicep long and short head with a barbell and dumbbell movement. The basics will be barbell curls (arms at shoulder width), dumbbell curls on the preacher, but with maximum contraction at the top of the movement for your short head. my wrists used to hurt and forearms hurt too, but that's because thr were weak. Keep doing them and get them stronger Then for more long head interaction, use an incline bench at 40 degrees or so and let your arms dangle as much as possible to gett the long head stretched, a light weight is all that's necessary. If you have a bicep Machine with incline pads, even better. There's not much more than that unless you want to get into the peak, but then you need to use one side Of the cable machine, hold onto the other, make sure the elbow of the arm you are working stays parallel to the ground, and pull until you bicep is fully contracted then release until your arm is fully stretched That's the basics, there's a lot more you can do, but unless your in competition, there's no point and it's a waste of time to do. Don't worry about pullups for your bicep. Do them in your back day I'm currently sitting on 22" arms,not that much body fat of my bicep either, 12 weeks and see the progress. Guess it worked for me

And here is me, joining the GAf pics. Getting towards the beginning of Summertime so though still cutting, closer to where I want to be. Started with basically no muscle whatsoever a year ago. Yeah, as you guys can see, I'm a gigantic diabetic powerlifter.

Looking really good, man. Skinny doesn't automatically = skin-and-bones, even at 5'11" or 6'0". Some people just hold their weight better than others. I'm nearly the exact same size as you (same height, slightly less weight), but I feel like both of us look bigger than what our "numbers" suggest.

You guys all look fantastic. Man, now I want to go to the gym today haha. It is my day off so I need that rest.

Keep it up!

[Petrie]

Petrie, you look great. Really nice job. Maybe I'll have the confidence to post a topless pic by the end of summer. I didn't see an answer to this question so I'll ask again... Since I'm not increasing weight right now, should I push for 3x10 instead of 3x5 with my compounds?

I honestly don't know enough to tell you for sure, but that's something I've been doing with one of my squat days as of late. Lowering the weight a bit and going for 8-10 reps instead. I do the same with one of my bench days doing dumbbell incline as well.

Though when fall hits I plan to switch over to 5/3/1 combined with BBB and get the best of both worlds.

I hope you took some before pics. My biggest current regret was not taking pics last year before I started so I'd have something to compare to whenever I think I'm not seeing progress.

[Kyaw]

Just 3 days will do it. You can't rush these things. Abs: Leg raises, ab wheel, roman chair situps Arms: Chin ups, laying tricep extensions, dips

Thank you!

[SeanR1221]

I honestly don't know enough to tell you for sure, but that's something I've been doing with one of my squat days as of late. Lowering the weight a bit and going for 8-10 reps instead. I do the same with one of my bench days doing dumbbell incline as well. Though when fall hits I plan to switch over to 5/3/1 combined with BBB and get the best of both worlds. I hope you took some before pics. My biggest current regret was not taking pics last year before I started so I'd have something to compare to whenever I think I'm not seeing progress.

Hm....I have an idea for a lifting plan while cutting. Might try this out...

Day 1
- squat 3x10
- bench 3x10
- row 3x10
- dumbbell press 3x10
- good morning 3x10
- dips 3x10

Day 2
- overhead press 3x10
- deadlift 1x8
- shrugs 3x10
- tri pull down 3x10
- curls 3x10

Day 3
- squat 3x10
- bench 3x10
- row 3x10
- lunges 3x10
- skull crushers 3x10
- cable fly 3x10

[balddemon]

so
how can i cut fat, stay about the same weight, and keep doing smolov? i'm assuming just cut out fast food and sleep better and i'll be good but i'm wondering if there is a specific diet i should follow.

[LaneDS]

so how can i cut fat, stay about the same weight, and keep doing smolov? i'm assuming just cut out fast food and sleep better and i'll be good but i'm wondering if there is a specific diet i should follow.

Regardless of your goal, you should try to do both of those things anyway for a variety of health reasons.

[Mr.City]

so how can i cut fat, stay about the same weight, and keep doing smolov? i'm assuming just cut out fast food and sleep better and i'll be good but i'm wondering if there is a specific diet i should follow.

You motherfucker. Motherfucker. You're going to run Smolov and want to cut? For reals? You want to recomp while doing a Smolov cycle?

[Petrie]

Hm....I have an idea for a lifting plan while cutting. Might try this out

I'd recommend you keep at least one day where you're doing higher weight for 3x5 on your lifts, so you don't lose your strength gains you've made.



So I've been reading conflicting things. I bartend varied shifts every week. Sometimes 5-6 hours, sometimes 12 hours, usually 3 or 4 days. Based on this, would you say I should just add extra calories on those days, or should I up my overall calories each day to a more "active" level? Currently I base my needs on a lightly active lifestyle, and then add additional calories based on the length and business of a shift, but perhaps because of my body adjusting and becoming accustomed, I'd be better off just upping my overall calories every day? Or is it better to keep days I don't work lower as they are now?


Likely I'm just WAY overthinking it.



*edit* if I'm bruisingmon my hips from my belt am I wearing it too tight? Too low? Or just something to get used to?

[Bealost]

I don't know how much you know about what I've done for myself over the last two years, so I need to explain a little. I have managed to transform myself from an overweight, relatively sedentary person into an active and fit individual. After losing almost one hundred pounds, 90 to be exact at the time I wrote this, I feel great. The feeling is almost indescribable. I've decided that I want to share this feeling of being healthy with others who may feel like I did two years ago. One of the hobbies that I have adopted during my transformation is hiking. It is an excellent way to get out, be active and meet people. I was introduced to an organization called Team in Training through some good friends that I have come to know through hiking.

Team in Training promotes an active and healthy lifestyle for its participants through training for endurance events such as marathons, triathlons and hikes, as a team. During their training each team member pledges to raise money for The Leukemia and Lymphoma Society). LLS is a charitable organization that raises money for cancer research, financial aid, and treatment. Their main focus is on find a cure for leukemia, the number one killing disease of children, as well as improving the quality of life for patients and their families. This was the perfect way for me to attempt to share the experience of being a healthy and active person with others, Both through my teammates who I am training with every Saturday and through the patients that will benefit from the money I raise for LLS. TNT has, since 1988, raised over $1,000,000,000 for LLS. To be clear I do NOT work for LLS or TNT I am simply fundraising on their behalf.

My transformation:




For anyone interested in helping me out, you can donate to my fund here: http://pages.teamintraining.org/ma/zionpark12/DORourke
Thank you.

[deadbeef]

You motherfucker. Motherfucker. You're going to run Smolov and want to cut? For reals? You want to recomp while doing a Smolov cycle?

Lol he's gonna get crushed

Don't worry I'm doing it right. We can compare progress,

[blackflag]

So, you guys doing 5/3/1 BBB, should I do the deload week if I don't feel like I need it? I'm still used to squatting 3x per week and doing everything else like 2x per week. I don't feel like I need it.

Do you guys just do the deload then do some isolation stuff or do the deload and go home? I hate not feeling like I did much.

[entrement]

It's gonna get hard to get stronger on calorie deficits for the those cutting. Just keep your routines during a cut and don't focus on adding more weight.

[HarryHengst]

So, you guys doing 5/3/1 BBB, should I do the deload week if I don't feel like I need it? I'm still used to squatting 3x per week and doing everything else like 2x per week. I don't feel like I need it. Do you guys just do the deload then do some isolation stuff or do the deload and go home? I hate not feeling like I did much.

Its there for a reason, so might as well do it. Your gains wont suffer. Unless you are on your first or second cycle and started lower than your could do, then you could skip it i guess.

[blackflag]

It's gonna get hard to get stronger on calorie deficits for the those cutting. Just keep your routines during a cut and don't focus on adding more weight.

imo you should try to add more weight but don't stress if you stall. Just try not to get weaker. It really does depend on how long you've been lifting. Noobs will progress regardless as long as they aren't starving themselves.

[blackflag]

Its there for a reason, so might as well do it. Your gains wont suffer. Unless you are on your first or second cycle and started lower than your could do, then you could skip it i guess.

That might be the issue. I was doing 3x5 and set all my maxes based on doing that 1x5. So my bench 3x5 was 250 but when I put it in the calculator I used 1x5 at 250 to calculate my max. I did that for everything. So it is a bit easy. I'm sure it'll get tougher after a couple cycles.