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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on Today at 12:20:23 PM »
W18A3
BW: 175.2

Bench:
135 x 5
185 x 3
225 x 3
245 x 3
265 x 4, 1, 1 cluster set

Incline 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold last

1 leg extensions:
25 x 20
40 x 12
50 x 12
60 x 12, 5,5,4 myoreps

Rope pushdowns
30 x 12
40 x 12
45 x 12, 3,3,3,3,2 myoreps

1 leg calf raise:
4 sets

Tibialis Anterior
3 sets
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Journals / Re: Merkley's guide to pretend lifting
« Last post by ShawnJ on October 19, 2019, 10:46:56 PM »
Awesome PR!!!
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Journals / Re: Merkley's guide to pretend lifting
« Last post by Merkley on October 19, 2019, 10:37:11 PM »
SQUATOBER DAY 18

TIGHTENED DOWN, BELTED UP, MUSIC ON..

 IT'S FUCKIN' SHOWTIME!

AGILE 8

SQUATS
135X3
225X3
260X5
300X3
320X2
340X1
360X3 -PR

LOW ANGLE DB INCLINE BENCH PRESS
40'SX5
80'SX5
80'SX5
80'SX5
80'SX5
80'SX5

DIPS
BWX10
BWX10
BWX10

CLOSE GRIP PUSHUPS
BWX10
BWX10
BWX10

CARDIO
DB REAR LATS
15'SX20
15'SX20
15'SX20

FIN

 I spent last night and this morning really unsure if I was going to be able to do anything beyond 1 for the AMRAP on the 90% final set. However, I managed to hit 3! Which to me is a nice PR. I did consider trying to do more than what I did but at 3 I could feel my form was on the brink of negative change so I left it as it was. To be honest I don't think I could have mustered another regardless if my form was good or not.

 Also for the record I did wear my belt for the first time in a couple years on that last set...and cranked down my knee sleeves as hard as I could.

 Tomorrow I rest.

 
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 19, 2019, 12:19:21 PM »
You too mang! Hope the eats were plentiful

 I was in Kingston for Thanksgiving. I ate thick the entire weekend!

It.was.grand.

Forgot this one:

W18a1

Dreadmill 10min

Lunges:
Bar x 10
95 x 6
135 x 6
175 x 6, 3, 3 rest pause

CGBP:
135 x 5
185 x 4
225 x 4
240 x 4, 1, 1, 1 cluster set

Incline DB: 4:2:0
45 x 10
50 x 10
50 x 10 hold last

Seated side laterals:
20 x 12
25 x 12
25 x 12, 3, 3, 3 2 myoreps

Donkeys x 3

Tibialis Anterior x 3
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 19, 2019, 12:08:55 PM »
W18B2:
BW: 175

Lat pulldowns:
70 x 12
120 x 6
150 x 6
170 x 6
190 x 6, 3, 3 rest pause

Reverse grip seated cable row: 4:1:0
120 x 10
140 x 10
160 x 10 hold last one

1 leg seated leg curl:
25 x 20
40 x 12
50 x 12
60 x 12, 3,3,3 myoreps

Incline DB curl:
25 x 10
30 x 10
35 x 10 hold last one stretched

Seated calf:
3 x 20, donkey BW burnout

BB shrug:
3 sets, 4:2:0

Dassit

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Journals / Re: Merkley's guide to pretend lifting
« Last post by Merkley on October 19, 2019, 09:58:10 AM »
SQUATOBER DAY 17

SUPER QUICK MOBILITY WARM UP

SQUATS
135X3
225X3
245X3
265X3

BB BENT OVER ROW *LIGHT*
135X10
135X10
135X10

CABLE CURLS *SLOW AND STRICT*
100X10
100X10
100X10

MACHINE SHRUGS
300X20
300X20
300X20
300X20

FIN

It was nice to have a quick and light day. :) Today however...... :o

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Nutrition / Re: Intermittent Fasting..
« Last post by DrManhattan on October 18, 2019, 11:59:29 PM »
I agree, my diet isn't what it needs to be. just like the article you recommended said: ..."i see natural guys putting in decent work in the gym, but ruin it with their diet...so they might as well not even show up,  they're wasting their time..."

I have a decent foundation I could build on but yes, my eating sucks. Genetically I could use a bigger chest. Have decent arms and back from dad's side of the family.
What has my attention is my waist now...hence this post. Oh snap ..getting a little thick around the edges..

I shall continue to put in the work in tge gym,  but i know I know I know I need to get my act together in the kitchen.

Damn brother,  you have come a long way. Nothing was given to you, so much props for that. and others in here.

Dont like being lean, I just need to find the specific formula for myself. we're all different of course, and you seem to have found it, and i appreciate the input.

Here's a current pic (225 lbs)and we'll see where this IF takes me. Who knows, i might look even worse in a few weeks, we'll see. Ideally I'd like to look like your last pic..
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Nutrition / Re: Intermittent Fasting..
« Last post by induced_drag on October 18, 2019, 11:31:13 PM »
Dont forget, I have almost 10 years back training.   I have never been a lean individual.  It is only the last 4-5 years that I have found my way in that regard.

I am lucky to respond well to training, and building strength as size have never been an issue for me.   I went from 140 to 190lbs in 3 years from 18-21.   I still have giant zipper stretch marks all over.   I just blew up after finally hitting the weights.   I am lucky I guess,  that I am built to generate reasonable power with no real strong or weak points.   I am not really great at any one lift and not really bad either.  Some guys are freaks at one thing and have relatively weak lifts in comparison.   I am fairly well balanced.

Depending on your length of training, and current condition, there are several ways to approach your training.   It is also important to understand just what it is you want and how dedicated you are willing to be to get it.   There is nothing wrong with just training, and making aprox efforts on diet and letting time do it's thing.

In contrast, if you want the most efficient training possible with the fastest results, you have to start putting your nutrition as important or moreso than training.  (it certainly takes A LOT more work do eat right than just showing up to the gym 4 days a week).

The advice I would give is based a lot on the above...and again, there are no 'wrong' answers.   It has to work for your goals and how much effort you really want to put forward.

We all start somewhere.  I was out of the gym for a decade.  This is what I looked like.


Dropping weight was my first goal.


Then this is my first year back training after dropping weight.  I think I was 178 in left pic and 195 after a year of training.   This is only possible because I was the same basic size in my 20's so I only had to bring it back.  Much easier to come back than gain the first time around.



Consistency over time will yield results.  Most people's lack of results is because they dont manipulate their food.   If gaining mass and strength is your goal (assuming you still have progress you can make), and you stay the same weight more than 2 weeks in a row, you are NOT doing things in the most efficient manner.   FOOD, both deficit and surplus is the key to linear success. 

I spent almost 5 years eating up for 5 months and then dieting for 2 1/2-3.    In the course of gaining, I gained and lost HUNDREDS of lbs.  I would eat up 25-30 lbs, and the diet right back down.  Each time holding on to what I could.   

Anyway.. I dont eat up and down anymore, because there really is no gaining for me anymore.  I dont really want to use anabolics at a level that would be necessary for me to get bigger so I am happy where I am just being healthy.   I would never want to get any bigger than I could maintain on natural test levels.   I also dont think I could handle losing strength.

So I work on keeping good composition and just staying 'fit' these days.   I am fairly happy but I miss the days of really working hard in the gym.   Being able to reach new goals and compete with oneself is incredibly motivating.   I satisfy that with helping others achieve from time to time.

I dont know it all, but I have a pretty decent handle on things.    Remember, I was NEVER a lean person, but after years of heavy training, I finally decided to shed some fat and I was shocked that I didnt look all that bad underneath (even though I have never been a "bodybuilder".


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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 18, 2019, 05:42:30 PM »
W18A2:
Bw: 175

10min dreadmill

Arnold press
20 x 6
30 x 6
40 x 6
50 x 6
65 x 6, 3, 3 rest pause

Front squats: 4:1:0
Bar x 10
95 x 10
135 x 10 hold last one in hole

1 arm OH tri extension: 4 sec ecc
25 x 10
30 x 10 hold last

Incline fly;
45 x 12
50 x 12, 3,3,3,2 myoreps

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Dun

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Nutrition / Re: Intermittent Fasting..
« Last post by DrManhattan on October 18, 2019, 04:34:15 PM »
Hoy cow. .you are an extra terrestrial fo sho.

My goal is to not be skinny (with my genes, don't think that's possible,  unless it was a catastrophic scenario)Fat loss definitelya goal.... My goal is to have big wheels, small waist, big arms, chest, ....bodybuild?

I'll be trying this 16/8 IF..honestly  I don't get hungry until after my noon workout,  which works out perfectly.
I was skeptical and for sure didn't want to lose any muscle. Dont know if true but fasting detoxes body?
How long would you say to try out before throwing in towel? I understand everyone is completely different.

Props on your pics...holy cow, if thats how you look on your off season???
I appreciate all your knowledge. its like having a freakin' personal trainer...

Bad ass pics.
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