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Hi, I have been posting a few times but never actually posted my stats. Thought I might as well do.
KOVU
Age: 18 || Height: 183cm || Weight: 78kg
Weight goals -- No real weight goal. Just want to be strong and still feel lean.
Training goals -- Goals right now are intermediate in the bench press, squat and deadlift.
My weightlifting routine is based on the book starting strength, with some personal adjustments.
I have been working out for over a year now, but the first 6 months was mostly fooling around, and not having a squat-rack or barbell (yeah...)
Stats as of today, all these are done 3x5:
Bench press: 5x71kg
Squat: 5x99kg
Deadlift: 5x112kg
OHP: 5x55kg
What I meant by my goal being intermediate is intermediate according to this:
+ Show Spoiler +
I am pretty close right now, I feel like I am stalling a bit on the deadlift, so might deload soon, or eat more. My squat on the other hand is crazy, been adding a lot of weight every week - and it feels amazing.
I think that's it, love you fitness forum <3
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Nice progress KOVU
On October 26 2011 23:27 InfC.AnatoLiy wrote:Show nested quote +On October 26 2011 22:34 eshlow wrote:
InfC.AnatoLiy,
I'd cut out the milk in general if you're trying to lose weight. And stick with just water? Despite the fact I wish to lose weight, sacrificing the nutrients from milk is not ideal for me. Since I've started I've been strictly only drink 0% fat milk, once I had to get 1% because the store didn't have 0%. Never whole milk. I already cut all juices that I used to drink (orange and cranberry) from my diet since Day 19 (currently on day 72). I'm happy with the rate I'm going because I'm generally care-free since there is no special calendar date that I'm trying to get fit by. 24 pounds in 72 days without extreme exercising, only doing small to medium workouts everyday in my room and once a week playing soccer with friends. I'm thinking of transitioning into running regularly outside or at the gym since it's getting cold but I've been putting it off. Still can probably lose another 20-30 pounds but I'm not going to take extreme measures of cutting 0% milk to reach this goal. :/
Well, if you're happy with how you're doing then stick with it.
I would recommend whole milk just cause it's healthier and cut something else out of diet to get the caloric deficit. However, if that's working well for you, then there's no reason to change anything for now at least.
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Don't think i'll have time to workout the rest of this week. Ahhhh i'm gonna lose my mind.
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I spent pretty much all of monday and today thinking of excuses to not go to the gym or not do my full work out. When gym time came I made myself go and I did my lifts.
Today went super well and I'm going to break my squat and DL PRs on Friday and it's going to be awesome.
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What do you guys do when you have no access to a gym? Are there any high school sports or other gym-less exercises that are effective and making you get buffer?
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Stress plus lack of sleep minus lots of food --> not happy froadac.
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Meh I have my practical tomorrow. Studying all week, and still don't feel fully prepared. Still need to get down these origins and insertions for the major lower muscles. Shit sucks, even though I completely understand it, I feel like it is going to suck to remember.
At least I get to lift tomorrow :D And friday. Bench + Squats here I cooooooooooooooooome.
Wish me luck tomorrow, HF Brothers!
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infinity21
Canada6683 Posts
good luck, crush those test and weights!
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On October 27 2011 11:38 fatfail wrote:
What do you guys do when you have no access to a gym? Are there any high school sports or other gym-less exercises that are effective and making you get buffer?
Really, gym access is one of the big benefits to living on a college campus. It's just RIGHT THERE, and the only thing keeping you from going is whether or not you've gotten enough other work done in the day. There is no substitute for lifting heavy things - so you need to either make time for it, or to set different goals for yourself.
Several of us do play sports in addition to lifting; but they are for different reasons. Sports are fun, sports are social, sports keep me in cardiovascular shape. Lifting makes me bigger, stronger, faster, better at those sports, more confident in myself, and all around more sexy.
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On October 27 2011 11:38 fatfail wrote:
What do you guys do when you have no access to a gym? Are there any high school sports or other gym-less exercises that are effective and making you get buffer?
chek the bodyweight exercises on the op
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tldr
im back at the gym yay! and less stressed about it than ever
im eating ~150g protein but havent calculated my fats/carbs which are probs very low
my forearm/wrist is STILL playing up but it looks like im able to work around it for now, taking press and powerclean very carefully (at least im able to do them now! for now -_-)
i need to read about "post workout stretching" because i think tightness is the cause of the problem
thats it. hopefully you wont see me here for another 4 weeks :3
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Just got back from the Gym
Hit -
188kg x 3 Squat
106kg x 3 Bench
Going for 5 reps of these on Sunday.
I feel like I can get 5 reps on the squat but maybe only 4 with bench.
Just have to eat heaps and rest a lot between now and then!!
Got a new bag of protein today which should help.
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On October 27 2011 17:32 Jupiter wrote:
Just got back from the Gym
Hit -
188kg x 3 Squat
106kg x 3 Bench
Going for 5 reps of these on Sunday.
I feel like I can get 5 reps on the squat but maybe only 4 with bench.
Just have to eat heaps and rest a lot between now and then!!
Got a new bag of protein today which should help.
Damn nice numbers! What's your bodyweight at?
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On October 27 2011 21:35 RosaParksStoleMySeat wrote:Show nested quote +On October 27 2011 17:32 Jupiter wrote:
Just got back from the Gym
Hit -
188kg x 3 Squat
106kg x 3 Bench
Going for 5 reps of these on Sunday.
I feel like I can get 5 reps on the squat but maybe only 4 with bench.
Just have to eat heaps and rest a lot between now and then!!
Got a new bag of protein today which should help. Damn nice numbers! What's your bodyweight at?
Thanks man!
I weigh 95kg
Are you doing strength training?
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On October 27 2011 22:45 Jupiter wrote:Show nested quote +On October 27 2011 21:35 RosaParksStoleMySeat wrote:On October 27 2011 17:32 Jupiter wrote:
Just got back from the Gym
Hit -
188kg x 3 Squat
106kg x 3 Bench
Going for 5 reps of these on Sunday.
I feel like I can get 5 reps on the squat but maybe only 4 with bench.
Just have to eat heaps and rest a lot between now and then!!
Got a new bag of protein today which should help. Damn nice numbers! What's your bodyweight at? Thanks man! I weigh 95kg Are you doing strength training?
Yeah, I am. I'm not quite as strong as you in squat (nowhere near it actually), but just about the same in bench.
Generally right now I'm focusing more on Olympic lifts because of the fun factor.
Edit:
OK, I've gotten waaaaaaaaaaaaaay too chubby lately. I just took some front pictures and god damn my chest is starting to get flabby/stomach starting to get too big. I'm starting to sag here!
Time to diet down. I figure I'll just get on Leangains now and finally, finally stick to it 100%. I really want to hit 8% bodyfat this time before I try to put more mass on again. I got impatient last time and started at 15%; now I'm probably closing in on 18%  . Hoping that three months of paleo will be enough.
Does anybody have a good idea for what kind of lifting program would be good for weight loss? I know that weight loss is mainly diet, but I just want to know... high volume? low volume? intensity? any ideas for rep schemes? any preset programs?
I'll post before/afters when I'm done cutting. I just took the before pictures .
Current diet plan: paleolithic style diet, emphasizing quality over quantity. Going to aim for 3,000 calories on lifting days, 2,500 calories on non-lifting days. Lifting days will incorporate some sweet potatoes and slightly lower fat, while rest days will have higher fat. Protein will be kept high the entire time. I think I'll lift 4x/week, maybe 3x if somebody thinks it would be better.
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Guess an own thread is more prudent.
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On October 27 2011 22:54 RosaParksStoleMySeat wrote:Show nested quote +On October 27 2011 22:45 Jupiter wrote:On October 27 2011 21:35 RosaParksStoleMySeat wrote:On October 27 2011 17:32 Jupiter wrote:
Just got back from the Gym
Hit -
188kg x 3 Squat
106kg x 3 Bench
Going for 5 reps of these on Sunday.
I feel like I can get 5 reps on the squat but maybe only 4 with bench.
Just have to eat heaps and rest a lot between now and then!!
Got a new bag of protein today which should help. Damn nice numbers! What's your bodyweight at? Thanks man! I weigh 95kg Are you doing strength training? Yeah, I am. I'm not quite as strong as you in squat (nowhere near it actually), but just about the same in bench. Generally right now I'm focusing more on Olympic lifts because of the fun factor. Edit: OK, I've gotten waaaaaaaaaaaaaay too chubby lately. I just took some front pictures and god damn my chest is starting to get flabby/stomach starting to get too big. I'm starting to sag here! Time to diet down. I figure I'll just get on Leangains now and finally, finally stick to it 100%. I really want to hit 8% bodyfat this time before I try to put more mass on again. I got impatient last time and started at 15%; now I'm probably closing in on 18% . Hoping that three months of paleo will be enough. Does anybody have a good idea for what kind of lifting program would be good for weight loss? I know that weight loss is mainly diet, but I just want to know... high volume? low volume? intensity? any ideas for rep schemes? any preset programs? I'll post before/afters when I'm done cutting. I just took the before pictures . Current diet plan: paleolithic style diet, emphasizing quality over quantity. Going to aim for 3,000 calories on lifting days, 2,500 calories on non-lifting days. Lifting days will incorporate some sweet potatoes and slightly lower fat, while rest days will have higher fat. Protein will be kept high the entire time. I think I'll lift 4x/week, maybe 3x if somebody thinks it would be better.
Or instead of dieting down you could bulk less aggresively. Just reduce your calories a little, no need to go on an all out cut because you've gained a little excess weight since that happes to us all the time.
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cottage cheese isn't as bad as the people claimed. It's not crap, it's just plain.
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Revenge today: 1x180 kg DL and then 1x182,5 (400 lbs!!) :-D
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On October 27 2011 22:54 RosaParksStoleMySeat wrote:Show nested quote +On October 27 2011 22:45 Jupiter wrote:On October 27 2011 21:35 RosaParksStoleMySeat wrote:On October 27 2011 17:32 Jupiter wrote:
Just got back from the Gym
Hit -
188kg x 3 Squat
106kg x 3 Bench
Going for 5 reps of these on Sunday.
I feel like I can get 5 reps on the squat but maybe only 4 with bench.
Just have to eat heaps and rest a lot between now and then!!
Got a new bag of protein today which should help. Damn nice numbers! What's your bodyweight at? Thanks man! I weigh 95kg Are you doing strength training? Yeah, I am. I'm not quite as strong as you in squat (nowhere near it actually), but just about the same in bench. Generally right now I'm focusing more on Olympic lifts because of the fun factor. Edit: OK, I've gotten waaaaaaaaaaaaaay too chubby lately. I just took some front pictures and god damn my chest is starting to get flabby/stomach starting to get too big. I'm starting to sag here! Time to diet down. I figure I'll just get on Leangains now and finally, finally stick to it 100%. I really want to hit 8% bodyfat this time before I try to put more mass on again. I got impatient last time and started at 15%; now I'm probably closing in on 18% . Hoping that three months of paleo will be enough. Does anybody have a good idea for what kind of lifting program would be good for weight loss? I know that weight loss is mainly diet, but I just want to know... high volume? low volume? intensity? any ideas for rep schemes? any preset programs? I'll post before/afters when I'm done cutting. I just took the before pictures . Current diet plan: paleolithic style diet, emphasizing quality over quantity. Going to aim for 3,000 calories on lifting days, 2,500 calories on non-lifting days. Lifting days will incorporate some sweet potatoes and slightly lower fat, while rest days will have higher fat. Protein will be kept high the entire time. I think I'll lift 4x/week, maybe 3x if somebody thinks it would be better.
Double check the leangains primer. I think I'd go farther below maintenance on rest days.
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EPT![[image loading]](http://i.imgur.com/2IQI5.png)
