Weightlifting/Bodybuilding Thread V.7 - let's see if more people care about themselves - General

Hey guys! Haven't posted in here before but I've been going to the gym quite regularly for the last couple of years, but being a student it's literally so I've been able to drink and eat whatever the hell I want without getting too out of shape. Recently I've been wanting to take it a lot more seriously, I'm 22 and currently at around 22% body fat and I'm around 5"10. I'm planning on going with this routine: [URL]https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html[/URL] Along with incorporating 20/30 minutes of cardio after weightlifting as well as my usual 5 aside soccer I have every Wednesday. I'm planning on on incline treadmill as well as sprints a bike for 8 - 10 sets if I can, aiming for around 15% body fat if possible. Also gonna be cleaning up my diet a bit more and cutting down on the beers and takeaways. I've recently been diagnosed with IBS so my abdomen sticks out a lot with bloating and I'm thinking if I can cut my body fat percentage and get a lot fitter it won't be so noticeable, any advice you guys can offer would be great.

[QUOTE=chills2;49464960]Hey guys! Haven't posted in here before but I've been going to the gym quite regularly for the last couple of years, but being a student it's literally so I've been able to drink and eat whatever the hell I want without getting too out of shape. Recently I've been wanting to take it a lot more seriously, I'm 22 and currently at around 22% body fat and I'm around 5"10. I'm planning on going with this routine: [URL]https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html[/URL] Along with incorporating 20/30 minutes of cardio after weightlifting as well as my usual 5 aside soccer I have every Wednesday. I'm planning on on incline treadmill as well as sprints a bike for 8 - 10 sets if I can, aiming for around 15% body fat if possible. Also gonna be cleaning up my diet a bit more and cutting down on the beers and takeaways. I've recently been diagnosed with IBS so my abdomen sticks out a lot with bloating and I'm thinking if I can cut my body fat percentage and get a lot fitter it won't be so noticeable, any advice you guys can offer would be great.[/QUOTE] Sounds like a good start, one thing I would highly recommend is tracking your calories on an app like my fitness pal for a week really thoroughly to figure out about how much you are eating on average so you can figure out what you might need to take out or put into your diet in the future based on your goals. Beyond that remember that fitness is a marathon and not a race, don't burn yourself out. A little bit everyday over time will get you much further than a lot for a little bit. Also trust the mirror and the weights you are moving over the scale, water weight fluctuates as much as 15lbs for me day to day. Lastly I would just say have fun, the first few years that you lift change your body the fastest and feel pretty magical if you ask me.

Currently 265, part fatfuck and part diesel, mostly diesel. Gotta get rid of this fukkin belly tho, I kind of have a similar body type to Qeef just like 4 inches taller so im not stocky as fuck. In other news I accidentally bought cookies and cream protein and....it is delicious

well hit 3 sets of 11 on 225 for bench, program seems to be moving so far. Next week will be 12 reps, and i imagine after 1 or 2 more weeks it's going to get pretty intense. Really want to hit 15 for 3 sets with 225. As for front squats I started at 245x3x10 a few weeks ago,up to 275 today wasn't too bad but didn't get all my reps because of shit diet, sleep(smoked a shitton of dabs and still felt tired in gym. Going to rest my knees up and try at it again next saturday, idk will probably have to switch squat routine up because of practice and required lifts.

[QUOTE=Valon Kyre;49430536]@waterpi Very rarely, with how I set the bar on my back for squats I dont have the flexibility to move my arms in enough that I wont obliterate my fingers so I do front squats For bench, very rarely happens, I only do it the odd time to dickwave with my friend, but I should get back into doing it more frequently. I originally got out of doing it a lot to be able to build back up to it. My best so far is 365x1 I THINK, I cant recall if I did 405 yet becuase I did try it recently, I think I made a post about it? I should easily be able to do more by now. Deadlifts I just never do, the motion has never appealed to me, but the odd time I do I just slow rep 225 till I cry. @nevermind I'm sitting at around 11% right now I'd say, my bulk has been all over the place, when I do eat, its a fuckton, but when I dont, a large part of the day I'm running on nothing. That sounds reasonable for 5 years of training so I'd believe the guy, I've only done 3 years myself. I'm a bit hard on myself sometimes, never think I do enough or push hard enough, I was in a rut with that post. Since then I've eaten a whole clove of garlic, cleaned up my diet, hit the sauna for 2H twice, and slept a lot longer and came back today at 229 feeling great! That back pic is hard to go off, but looking at myself in the mirror I've come a good amount in just shape. Should really quit going off the scale so much. Thanks for the advice though![/QUOTE] for the squats usually you can adjust your grip somehow so you can do them or just switch to mega high bar, front squats are an alright sub but not as good as either high or low bar. Bench you should definitely get in on that, I found that it was literally the greatest mass builder for chest I've had but as usual that's my body and yours might be different, but you should still do it. Deadlifts are a no brainer though, get on those things as fast as possible they're either the best or second best all round muscle and strength builder out there. Do them heavy too, slow reps on 225 wouldn't compare with one massive triple on 495 [editline]6th January 2016[/editline] Also can't remember if I posted this but I finally hit 200 kg on deads, pretty happy with that

God damn, the new years resolutioners and SO BAD! Shit form, shit form EVERYWHERE! A couple people I made some suggestions and they actually took it to heart, gave them the benefit of the doubt since they're new, but some people are just too arrogant to be helped. Like, one guy was doing tricep kickbacks with 30s, he was probably 100lbs wet, swinging them for the entire motion and practically standing. So I asked him if he'd like some advice, he said yes, so I showed him the proper way to do it with a lighter weight... goes back to doing the exact same thing right in front of me... Another guy was doing pec flys but in a way that only worked front delts, he kept staring at me like he had no idea what he was doing despite looking like a fairly accomplished lifter, so after he was done I made a suggestion for a finisher exercise to work chest, he half ass did it, and walked off giving me a light pat on the back like I was some child. Granted both of these guys looked like absolute tools so I knew not to bother, but I figured wheres the hurt in trying.

Gym closed for the week... Damn fuckers who don't put away their weight.

I'm getting really fucking annoyed trying to increase grip/finger strength, deadlift has been stuck at around 385 lbs for a few months. I manage about 4 reps and my fingers just lose strength, I've tried plate pinching, static holds, but it doesn't seem to be helping.

[QUOTE=SpaceGhost;49473402]I'm getting really fucking annoyed trying to increase grip/finger strength, deadlift has been stuck at around 385 lbs for a few months. I manage about 4 reps and my fingers just lose strength, I've tried plate pinching, static holds, but it doesn't seem to be helping.[/QUOTE] Heavy Romanian deadlifts helped my grip strength out a ton. Pull-ups are also a great underrated grip strength exercise. Generally, a single lift or set isn't gonna burn out your grip. You should feel like you can't close your hand on anything at all after a good hard back/grip day. Then even when your forearms are sore as shit, do what you can to utilize them as much as possible (using cables for chest, for example). I pretty much just beat my forearms into submission every single day for a while and they caught up quickly. In the meantime, you should get some straps or something so the lift itself can progress.

I've never considered using straps, always thought my grip would keep up but apparently not, I'll add more grip training and more pull ups and see if that'll help, thanks!

chalk as soon as possible, it makes such a fuckload of difference you'll probably be able to out-grip your deadlift with it

Pretty easy two singles on 180 kg for squats, first one was parallel second was a tiny bit higher according to my friend but I'm happy I got them either way, not scared of the weight anymore

Did a 12 week test-e and d-ball cycle about a year ago. I went off it and lost all my testosterone, became a big emotional wreck. Became a veterinarian/veganish for 2 months and lost all the muscle gained from cycle. But fuck it, I'm back in the gym harder than I was going and I'm never doing steroids again because self-discipline and patience can't be substituted. (Unless your a professional bodybuilder, in which case steroids are necessary)

[QUOTE=Llamalord;49477640]Did a 12 week test-e and d-ball cycle about a year ago. I went off it and lost all my testosterone, became a big emotional wreck. Became a veterinarian/veganish for 2 months and lost all the muscle gained from cycle. But fuck it, I'm back in the gym harder than I was going and I'm never doing steroids again because self-discipline and patience can't be substituted. (Unless your a professional bodybuilder, in which case steroids are necessary)[/QUOTE] There's proof vegans have no testes

Triptolerin is your friend, mang. Not gonna name any names, but I know someone who was on heavy doses of gear for roughly 2 1/2 years and didn't do any PCT other than a shot of triptolerin after 2 weeks of being off everything. His testosterone levels actually bounced back higher than they were before he started gear. Lost quite a bit of muscle since he was over the natty limit, but still hung on to capped delts and a chunk of mass.

I've got my gym membership back but all over my body I'm in muscle and joint pain. Is it probably best to wait until the ache is gone before going back?

Got a PR 170lbs C&J on Tuesday! The jerk was kinda awful too; slightly lost my balance and split wayyy too short, like I dropped maybe 4-5 inches. Still, it went up fast and beautifully. Now if only I could have my snatch catch up a little. I did 135-140lbs at one point, but rn I'm stuck around 125-130lbs for some stupid reason. Would like to snatch 145-150lbs in the coming months. That way it's a tiny bit more proportionate. [QUOTE=Enola;49477962]There's proof vegans have no testes[/QUOTE] Mmmhmm. Dating a girl rn that eats vegan. I still find her attractive, but she is wayyy too skinny for he own good. I attribute that largely to the vegan diet, and partially to weird eating habits/schedule, etc.

Going to attempt a 8 week drug free, alcohol free break. Already cut back on smoking, but did a bit the last few weeks of break. Only drank once or twice but even then it was new years and I was with some friends I hadn't seen in years. Looking forwards to it tbh. Now to get my diet in check and set up a new training regime.

Man, I just benched 110 kg (240 pounds) after a while of training. A couple months ago, I could barely manage 90 (200 pounds). Feels great when you see progress like that.

progress is good, beware the plateau

3 years of lifting and I still havent hit 110, I got to 100 within a year and a half and I've never got over it, even though I've tried a few times. I'm going to make a big push for it early this year.

Taken up deadlifting. There's a really nice hexagonal bar at the gym which makes it much easier, going to alternate squat and deads as I continue to improve my flexibility Also lost a few pounds over Christmas apparently. Fuck knows how that happened

[QUOTE=The Rizzler;49483838]Taken up deadlifting. There's a really nice [B]hexagonal [/B]bar at the gym which makes it much easier, going to alternate squat and deads as I continue to improve my flexibility Also lost a few pounds over Christmas apparently. Fuck knows how that happened[/QUOTE] [IMG]https://fitinafatworld.files.wordpress.com/2013/03/trap-bar1.jpg[/IMG] Trap bar, they're sweet as fuck

gotten incredibly lax with everything about losing weight and going to the gym. I weighed 89.2kg on Monday this week. I weighed 90.4kg on the 14th December. things have slowed down a lot. :cry: it's still going down but far from as fast as I'd like. not only that, but the last time I went to the gym frequently was the 7th of December. I went to the gym once after that but haven't been able to keep it going like I used to. I'm scared of going back to see how much strength I've lost, but if I keep this up even more strength will fade. not easy to get back into this when I've been out of it for so long. I think my biggest mistake was this [QUOTE=PredGD;49289709]weight loss has become pretty automatic, that's pretty cool. I've stopped weighing myself every day, I've stopped thinking about what I eat (I still log), and so on. it's so easy to stay within my deficit now since I'm not really that hungry anymore. very nice that I don't really have to think anymore since it happens by itself, all I gotta do now is wait! I've noticed I've become a little more slack in regards to the gym though. I'm much more prone to skipping sessions. it's just not as "fun or exciting" anymore since I'm not able to increase the weight every time I hit the gym and it has become pretty tough to lift since I've reached the weight I've reached. oh well, I can't give up on this. I'm sure it'll eventually become automatic as well, it'll just take some more time.[/QUOTE] thinking that this was automatic, that I would hit my goal anyway, and so on. need to shape up, gotta get back into this. [editline]8th January 2016[/editline] do you guys have any advice for when stuff like this happens? when the will power to lose weight or get big fades? I really want the result, its just that the journey has gotten a little stale. I have to pull through with it somehow and in the end it's all about just doing it, but is there a way to make "just doing it" a little easier?

[QUOTE=PredGD;49485262]gotten incredibly lax with everything about losing weight and going to the gym. I weighed 89.2kg on Monday this week. I weighed 90.4kg on the 14th December. things have slowed down a lot. :cry: it's still going down but far from as fast as I'd like. not only that, but the last time I went to the gym frequently was the 7th of December. I went to the gym once after that but haven't been able to keep it going like I used to. I'm scared of going back to see how much strength I've lost, but if I keep this up even more strength will fade. not easy to get back into this when I've been out of it for so long. I think my biggest mistake was this thinking that this was automatic, that I would hit my goal anyway, and so on. need to shape up, gotta get back into this. [editline]8th January 2016[/editline] do you guys have any advice for when stuff like this happens? when the will power to lose weight or get big fades? I really want the result, its just that the journey has gotten a little stale. I have to pull through with it somehow and in the end it's all about just doing it, but is there a way to make "just doing it" a little easier?[/QUOTE] Learn to love going to the gym, or find a way to enjoy your exercise. Find a way to run outdoors instead of indoors, find a calisthenics park, find a way to make your exercise social. On the days that I don't feel up to going to lift, I brew some strong black coffee and throw on my headphones to get in the zone.

I fucking love the gym, especially now that I'm sober. It's my only time I really get my endorphins running and feel alive. ps being sober sucks ass

Had my first heavy Deadlift day, since I tweaked my back a month ago. I was very pleased that I bounced back stronger than ever, and lifted 315 lbs X 3, where as before I only did 275 lbs X 3. I've been lifting 3 months so far, and this progress is making me really happy.

Had my first good squat session in months, went in to do 105 for 3 sets of 3 and ended up getting 8 reps on the last set out of fucking nowhere, I was pretty delighted with that so I decided to go for a front squat PR since I've never actually tried going heavy before, hit 110x1, up(?) from 97.5x5 last august. [editline]8th January 2016[/editline] I'd like to thank box squats and Kanye west for this miracle

[QUOTE=The Rizzler;49483838]Taken up deadlifting. There's a really nice hexagonal bar at the gym which makes it much easier, going to alternate squat and deads as I continue to improve my flexibility Also lost a few pounds over Christmas apparently. Fuck knows how that happened[/QUOTE] Just keep in mind, "deadlifting" the trap bar isn't really deadlifting. It's the freeweight equivalent of leg press. You don't engage the back or posterior chain as well with it. Nothing wrong with it at all, but you'll be able to pull more than you can actually deadlift, they aren't really comparable.

I did my first dips today! My first attempts were pretty poor with a lot of pain in my elbow, so I stopped, because it felt very wrong, and only tried a few per workout, messing around with youtube videos and chairs to figure out what it's supposed to feel like. The pain inside my elbows is much less now, but I feel like the pain in my elbows is still greater than the pain of whatever muscles I'm working (eventually i just lose authority, rather than the muscles hurting too much to continue, my elbows worry me). Is that supposed to happen at first? I don't get it. Also, say I continued: I can only do 3 or 4 in a set. Is that enough (with 3 sets) to start improving? Or should I wait until my pushups are better?