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[SeanR1221]

Don't want to clog the thread about my terrible form but I just recorded this in my basement trying to see if I'm following what you guys are saying. I think I see some improvement, especially in the last few reps.

https://www.youtube.com/watch?v=pB00RbXA8-E

All help is appreciated.

I wouldn't practice on anything less than135 so you can really get the appropriate starting height down.

Also, if you're really pulling the slack out like the video Brolic posted, that light weight should be hovering before you pull. For me, the weight hovers up to around 165. I'm sure for guys like Brolic it hovers at 225+

I used to run into very similar problems as you.

Sitting back into the start position, pulling the slack with my legs and humping the bar all helped.

Another good cue is nipples towards the wall (to get your chest up)

This was from a little while ago, and I'm nowhere near brolics level, but it gives you an idea

http://instagram.com/p/mFsaoBI6W4/

 

[Cooter]

Instead of my usual hi rep DLs today I'm doing RDLs and BB hip thrusts. This DL is going up whether it likes it or not!

 

[Ashodin]

Intermittent fasting almost complete, then it's time for gym! We're gonna rock the house today!

 

[FallingEdge]

It has been 13 days since I had a cheat meal. Honestly, the longest I have ever gone. Hitting the gym for amrs and then getting a burger tonight with the woman.

yummmmmmm

 

[ohhthegore]

Don't forget its National Donut Day. You need some dessert with that burger

 

[SeanR1221]

It has been 13 days since I had a cheat meal. Honestly, the longest I have ever gone. Hitting the gym for amrs and then getting a burger tonight with the woman.

yummmmmmm

Looks amazing.

What was the last cheat, that chick-fil-a binge?

 

[FallingEdge]

Don't forget its National Donut Day. You need some dessert with that burger

heh maybe I will get this instead

Looks amazing.

What was the last cheat, that chick-fil-a binge?

Yeah, right around there. I think I got Taco Bell the next night due to some late wrestling viewing.

 

[Ashodin]

I think tonight's meal might consist of Turkey Sassage.

 

[Pete Rock]

My last cheat meal was... 107 days ago... ;_;

Dreams of sushi, pho and the cuts of lamb from fogo lol

Don't forget its National Donut Day. You need some dessert with that burger

You monster!!!

 

[Deleted member 47027]

Eat FE eat!

 

[Ashodin]

I can't have donuts... too much sugarrrrr

 

[Hypereides]

... Amazing.

It is like everytime somebody blew off leg day, you somehow absorbed that energy.

I dunno why, but the first thing that sprung to mind, when reading this was TETSOUUU!

Damn man your vids always get me pumped for deadlift days. I want a pair of those deadlift socks but I fear I am not bad ass enough

WOW Highluxory that some goooood stuff right there

Great progress. Your back especially looks like it is brand new.

Highluxury you're makin' it brother. That cut when you didn't want to cut was just what you needed. Awesome work my friend.

highluxury that's some solid progress bro, good job!

Way to go high luxury! And think, you're only just beginning. Imagine yourself in 5, 10 and 15 years from now.

I love your progress pics! And your back just looks so juicy. Awesome work sweetie!

Thanks guys! I don't think you realise how much I appreciate it. I mean it 100% totally natty feels!

Btw Todd, I still keep your marvelous photoshop masterpiece on my HDD in appreciation of your work. .

So that sorta resembles you in the front after picture but who did you get for the after back pic? Hard work, dedication, patience! Amazing what you can accomplish in only 1 year! You should be proud man.

Cooter! It's a honour being verified and guided by a FitGAF legend like yourself. I know I've made some progress but its not that much. I ain't pounding deadlift numbers the size of yours!

I can't wait for the time for me to post some transformation pics.

We're all gonna make it, m8. We're all gonna make it.

I'm looking forward to your results when you reach that milestone.

I love it dood. Such a huge difference in a year. Now wait til next year and the year after that. And the year of that. Lifelong journey brah.

BiggerD00der! Thanks FE! I would've given you a virtual huge, but I'm not sure my bandwith can expand all the way around your waist.

Edit: oops, just realized that something in dinner is cut off. Still the same calories but there is some ricotta cheese missing from the pictures.

This is a typical day generally, though I normally have a salad for lunch. I just had too much of the beef around and needed to eat more that day lol. I also don't put on there the milk that goes into tea, I have a small glass (like 1/4 cup) of wine most nights, etc.

But yeah, exercise seems to be more important for me than diet. Basically anything I eat is against me haha. I once gained ten pounds in a month by...eating salads and carrots. Lol. I also did the starving myself thing in highschool and only ate an apple and a couple carrots all day (like 200 cals) for months and now I know that it would have just maintained because...starving. But I also managed to gain weight on 200 cals a day lol

Basically for me, calories in = gonna gain weight and I have to work out enough that it gets rid of anything I eat. Which is why I don't think I'll lose anything in three months because I don't have time to work out two hours a day like I used to when I was losing weight, I'm just hoping I can tighten up my flabby ass stomach a bit haha. Even like an inch off my stomach in three months would be great.

Your diet is actually surprisingly decent - that is... if that is what you stick to and consistently eat every day. Well done.

Though the only things I'd suggest removing would be the dip and syrup. It's excessive and unnecessary sugar. Otherwise it looks bretty good. yo!

Oh, and word to the wise - stomach fat and lovehandles are usually the last thing to go.

----

So what say ye titan elders of FitGAF olympus? Will ye grant me the pass to proceed with the 2nd bulk after the 5th of July?

 

[Sadetar]

Hiking: Morro Dois Irmãos, Brazil

*pics from last year. Can't access IMGUR at work to upload recent ones at the moment.

I don't think I have seen any photos of you before... What I have been missing! You are a proper beast. Damn sweetie, you look ridiculously sexy. Awesome work!

Was shopping for some new shirts today. Inside the changing rooms there were mirrors on each wall and I managed to get a good look at my back. It seems my upper back is starting to really come along since I made it a priority in my assistance work.

Feels good!

As it should. Attaboy.

My last cheat meal was... 107 days ago... ;_;

Dreams of sushi, pho and the cuts of lamb from fogo lol

Wow. That is insanity. Mad self control. Props!

Lack of sleep and feeling tired. Still think I'm gonna just man up for this HIIT session.

I am sure you will.

To me it was a tough one today. I woke up 5 pm! My gym closes at 7 pm on Friday. I was already thinking of skipping my work out the first time, but thank gods I didn't. It was in the schedule and I wasn't sick so I pulled myself together and did it. Feels so good.

 

[sphinx]

so a bit late but I want to say a big congrats to

.- Darth: those quads are out of this earth.
.- Highluxury: great achievement and sticking to your plan through the months, that's discipline.
.- Falling Edge: man, your last 2 pics, you are wearing a tank but you REALLY look different, now you look like a serious bodybuilder at first sight, no need to flex no need to find a light, your upperbody speaks for itself. no need to take off the shirt, the build is visible

 

[Ashodin]

Oh, and word to the wise - stomach fat and lovehandles are usually the last thing.

Good to know!

 

[Zoe]

Fat is LIFO. Last in, first out.

 

[Ashodin]

Fat is LIFO. Last in, first out.

Just like magic the gathering!

 

[Pakoe]

Hiking: Morro Dois Irmãos, Brazil

*pics from last year. Can't access IMGUR at work to upload recent ones at the moment.

Jeez, you animal.

 

[Mully]

Open question: How often do you guys use vices (alcohol, weed, etc..)?

 

[Go_Ly_Dow]

Today I've eaten...(on a bulk)

Breakfast: Bowl of Museli
Lunch: Wholemeal pasta with Tuna and Olive Oil
Dessert: cookie and biscoff spread on toast
Protein Shake with whole milk
Snack: handful of almonds
Dinner: Aubergine & potato stew with wholemeal naan
Snack: Micro pizza (roughly 600calories)
Dessert: biscoff spread
Snack: two cheese and cucumber Sandwhiches in wholemeal bread

I'm still hungry.

 

[Hypereides]

Only when I have something to celebrate or on ocassion.

 

[Matugi]

Open question: How often do you guys use vices (alcohol, weed, etc..)?

During school I'll drink maybe once a week although next semester is gonna be a toughie.

Last summer I drank every so often. Smoked weed a couple of times. I just hung out with friends a bunch, really.

I moved over the winter and I know nobody up here, so I'll have the occasional beer but other than that I'm not drinking or smoking.

I wouldn't practice on anything less than135 so you can really get the appropriate starting height down.

Also, if you're really pulling the slack out like the video Brolic posted, that light weight should be hovering before you pull. For me, the weight hovers up to around 165. I'm sure for guys like Brolic it hovers at 225+

I used to run into very similar problems as you.

Sitting back into the start position, pulling the slack with my legs and humping the bar all helped.

Another good cue is nipples towards the wall (to get your chest up)

This was from a little while ago, and I'm nowhere near brolics level, but it gives you an idea

http://instagram.com/p/mFsaoBI6W4/

Yeah, it was just a quick video and I was consciously keeping bar on the ground. But I was trying to be more tight and press my abs outward for power as opposed to rocking the weight. I think I did a better job of using my glutes to lock out instead of flexing my lower back, and I tried to do what Pete said with bringing the bar up along my legs. I woulda used 45s...if I had them lol

 

[Cudder]

Open question: How often do you guys use vices (alcohol, weed, etc..)?

Rare enough that I'd feel comfortable saying hardly ever.

 

[Go_Ly_Dow]

Open question: How often do you guys use vices (alcohol, weed, etc..)?

Don't smoke up (tried it a few times tho) and stopped drinking as of last year (24 now).

 

[Ashodin]

Zero vices.

 

[sphinx]

I drink a bottle of red wine once a month when/if I feel either too happy or too sad....

no weed or cigarrettes or other vices.

 

[Cooter]

Cooter! It's a honour being verified and guided by a FitGAF legend like yourself. I know I've made some progress but its not that much. I ain't pounding deadlift numbers the size of yours!


So what say ye titan elders of FitGAF olympus? Will ye grant me the pass to proceed with the 2nd bulk after the 5th of July?

Geeze. My cheeks are blood red right now. Thanks. Your progress is awesome. Don't quit. Oh and for the record I've been lifting 21 years. If you were pulling my numbers at your weight after 1 year we would have to get you in Professor Xs school for the gifted.

And yes, eat, eat, eat! You have plenty of room to grow. Let the bulk start July 6th!

 

[Stannis]

I probably drink about two glasses of red wine every other night and a couple of bottles at the weekend.

 

[Calibus]

Ok so I have decided to start with a personal trainer. I am scared of what she will do to me and my body.

 

[Cooter]

Ok so I have decided to start with a personal trainer. I am scared of what she will do to me and my body.

Tell her you want to master all the compounds. Then do it and dump her.

 

[Spiritreaver]

Christ....


that quad sweep is.....fffuuaak. Rugby players don't have quads this good

Haha, wow that means a shitton right there. My quads sweep out pretty crazy and sometimes I think it makes them look out of proportion and weird, lol.

On the subject of vices, I haven't had a drink in 6 months or so, but I definitely drink socially when I can regardless of my goals. For me, it's a waste of a good cut to not get drunk at a bar and somehow end up shirtless on the dance floor.

I will absolutely not touch anything else, period. It's just not me. Never smoked anything and never will.

 

[Deleted member 47027]

man fuck HIIT.

I'm gonna have to do HIIT

fuck

shit

I hate HIIT

 

[abuC]

Hiking: Morro Dois Irmãos, Brazil



*pics from last year. Can't access IMGUR at work to upload recent ones at the moment.

How'd you like it?

I'll be going later this year, any place to get a proper line/taper?

 

[blackflag]

I drink like once every 2 or 3 months and when I do I make sure to get smashed. Nothing else though.

 

[Imm0rt4l]

I drink socially, had a few drinks the other night to celebrate my buddy finishing his bartending class. When I drink with friends I can go in pretty fucking hard. I often go months without drinking. The internet is my only addiction honestly. I dont smoke.

 

[SeanR1221]

Darth, how do you even fit into pants man.

For me I don't smoke (unless you count a couple cigars a year), I've never done an illegal drug and I drink socially so msybe 2-4 beers a month.

 

[Leeness]

Don't worry about skipping the day. You needed the rest.

I also would advice you to change your view to what you eat. Don't get me wrong, you eat very well in my opinion. But food is good for you, it keeps your metabolism working and gives you energy to work out. Eating is also 80 % of losing weight and working out is only like max 20 % so eating is very important. I would also recommend you to find a way of eating and working out you think you could stick for a longer period of time to maintain the gains. This all sounds and looks very good so stick with it!

Also if you think there is something really wrong with your metabolism, go check it out. For example I have found out I have hypothyroidism and my metabolism was very low cause of that. Now when I know this and have proper medication, I actually can achieve things way easier.

I've gotten it checked out before in the hopes that I had something wrong with me lol. Like even my mom was like "it ain't right!"

But no. I will fight against food my whole life Enemies forever

Your diet is actually surprisingly decent - that is... if that is what you stick to and consistently eat every day. Well done.

Though the only things I'd suggest removing would be the dip and syrup. It's excessive and unnecessary sugar. Otherwise it looks bretty good. yo!

Oh, and word to the wise - stomach fat and lovehandles are usually the last thing to go.

It's pretty consistent! That's my breakfast every morning. My more consistent lunch is a salad with protein, though.

Sadly not consistent today because my salad was bad, so I got a subway salad and I have nothing for dinner either. So I may get chili for decent protein (and only 300 cals!).

The dip isn't a consistent thing, I just pop it on asparagus when I have it for a bit of fat (even though not great fat lol).

Syrup, do you mean the breaky sausage? It's just a flavour and the sausage itself only has .7g of carb and .3g sugar. Just a flavour

I know stomach is the last to go which is why I need to lose lots lots lots in three months lol

 

[Ashodin]

I know them feels about food. Always fighting the calories. Always!

 

[Cooter]

Holy crap. These hip thrusters are no joke! Only did 2 plates for 4 sets of 6-8 and I'm sore in places that are foreign to me. Will definitely add to the routine. Probably would have been easier if I did them before RDLs but oh well. I'd rather start fresh with a heavier lift like RDL.

 

[Irobot82]

OK Form Check again please.

Here is a view form the front. This is just asking if what I am doing is actually a low bar squat.

Low bar position

This is 210 lb squat for five reps

Squat 210lb

I think I may stil be descending too quickly?

Bench 140lb

Last is my deadlift. 305lb. I won't lie it was tough. I think my butt it still lifting a little before the pull no?

Deadlift 305lb

Feel free to pass down the knowledge O' great FitGAF lords.

 

[Imm0rt4l]

Holy crap. These hip thrusters are no joke! Only did 2 plates for 4 sets of 6-8 and I'm sore in places that are foreign to me. Will definitely add to the routine. Probably would have been easier if I did them before RDLs but oh well. I'd rather start fresh with a heavier lift like RDL.

Hip thrusters and glute bridges get me sweating profusely. They're damn good accessory movements.

 

[FallingEdge]

Yup, as long as you are consistent with them, those fuckers will increase your deadlift. Look into doing some glute ham raises as well.

 

[Imm0rt4l]

Yup, as long as you are consistent with them, those fuckers will increase your deadlift. Look into doing some glute ham raises as well.

My gym doesn't have any equipment for this unfortunately. I hear they are especially good if you use resistance bands.

 

[Ashodin]

That whole wheat qdoba burrito... woah

 

[FallingEdge]

My gym doesn't have any equipment for this unfortunately. I hear they are especially good if you use resistance bands.

I don't either but this is how I do them

 

[Pete Rock]

 

[Matugi]

Holy crap. These hip thrusters are no joke! Only did 2 plates for 4 sets of 6-8 and I'm sore in places that are foreign to me. Will definitely add to the routine. Probably would have been easier if I did them before RDLs but oh well. I'd rather start fresh with a heavier lift like RDL.

Are these just like glute bridges with a barbell? I've started doing them without weight as a way of dynamic stretching but if it's as tough as you say they are with weight I think I'm gonna start adding sound el-bees

 

[SeanR1221]

This little gem popped up in my email.

http://articles.elitefts.com/training-articles/elitefts-free-deadlift-manual/

 

[Matugi]

This little gem popped up in my email.

http://articles.elitefts.com/training-articles/elitefts-free-deadlift-manual/

Perfect timing lol. Saved.

EDIT: I think this is almost exactly what you guys were telling me:

"Keep your head in the neutral position. Neither up nor down, but straight ahead.
Keep the spine “organized”
Lean back into the heels and add tension to the glutes and hamstrings
Scrape the shins and then throw the hips into the bar like you mean to do on a Saturday Night"

 

[Cooter]

Are these just like glute bridges with a barbell? I've started doing them without weight as a way of dynamic stretching but if it's as tough as you say they are with weight I think I'm gonna start adding sound el-bees

Pretty much. I did them in the power rack. I had to improvise by added some weights under the bench because it was too low. The burn!