This Week in the O35 (pics/vids)

[bustasinclair]

I am not sure if you have tried this Matt, but for me (and remember I lost tremendous amount of mass on my legs due to my accident) my legs started growing when I started squatting 3 times a week.

Not only did I gain back the mass I lost, they have gotten bigger and now my legs have become my better part of my physique

Yeah, I noticed your legs have really blown up.

I'm currently doing three leg days, but not all convention squatting. I have discovered that conventional squatting doesn't do much for my legs, so I do Smith squats and lunges on Monday, Hack Squats on Wednesday, and deadlifts and leg press on Friday. I'm throwing as much volume at them as I can. They do look like they're responding, but we'll see as the year progresses.

Thanks for the advice!

[reddog140]

It'll be fun watching your transformation.

TY, ashamed to say this the leanest and lightest prep I ever began. On bright side I had some bad bloods so I've been "super supp" free since late Sept and just started day pic was taken, so I may actually grow into show.

Is that picture throwing an illusion or is your right leg bigger than your left?

Also, an tips on growing the wheelz? I have declared 2015 the year of the wheelz. I'm going to either grow them or die trying.

Think I have leg turned a bit, I always take pics myself with tripod and timer so its, push run, flex try to remember to hold etc. But I do have a slight different muscle insertion on my right quad, and the top of my left thigh near vastus lateralis is flatter due to being in a cast at 17 when I broke my femur. I have measured them both off and dieted down and they are pretty close.

As for wheels, I have always done higher reps like 12-25s. I would do the occasional 4-8 on squats heavy, but since my ubiklical hernia surgery I rareky squat, and if I do its dead last and just use 315 for 10-12 reps. Pretty much last 18 months leg WO is do 2 hamstring exercises 12-20 reps 10-12 sets total, single leg ext 4-6 sets 12-25 reps, then hacks pyramid from 2 plates to 7 plates per side depending on strength ( I do a set 2 plates 20-25 reps with heels touching toes out, then immediately spread them as wide as possible on platform toes out and then do 20-25 more reps, I do this the whole way plate at time dropping few reps up to 6 plates maybe 7 if I'm spry). Then I do either 1 leg leg press 4-6 sets/bulgarian split squats with a dumbbell usually 2-3 drops for 4 sets/ or jsut regular leg press 12-30 reps for 4-6 sets. Finally I do a ham stretch either on hack squat doing it reverse (youtube Charles glass having Kai Greene do it) or do a SLDL on the T-bar row platform and keep constant tension either for 12-20 reps 4 sets.

Beast!

TY BH.

Dem legs!

Looks like he's popping the right toe a bit, which would make them look different.

TY, and very astute lady.

PS. No yams were harmed in the taking of that picture .

[reddog140]

Not the greatest picture, but I finally accomplished a major milestone that I have been working towards for years. 20" arms.

Huge arms, you should def get onstage.

At gym yesterday. Upper body coming in nicely. Got a whole lot of work still for lower body!!! Maybe a year?

Looking good!

Here I am at 276# or so...



And at 249# this am...I have lost some strength...but also my gut.

That's a great change!

[bustasinclair]

As for wheels, I have always done higher reps like 12-25s. I would do the occasional 4-8 on squats heavy, but since my ubiklical hernia surgery I rareky squat, and if I do its dead last and just use 315 for 10-12 reps. Pretty much last 18 months leg WO is do 2 hamstring exercises 12-20 reps 10-12 sets total, single leg ext 4-6 sets 12-25 reps, then hacks pyramid from 2 plates to 7 plates per side depending on strength ( I do a set 2 plates 20-25 reps with heels touching toes out, then immediately spread them as wide as possible on platform toes out and then do 20-25 more reps, I do this the whole way plate at time dropping few reps up to 6 plates maybe 7 if I'm spry). Then I do either 1 leg leg press 4-6 sets/bulgarian split squats with a dumbbell usually 2-3 drops for 4 sets/ or jsut regular leg press 12-30 reps for 4-6 sets. Finally I do a ham stretch either on hack squat doing it reverse (youtube Charles glass having Kai Greene do it) or do a SLDL on the T-bar row platform and keep constant tension either for 12-20 reps 4 sets.

Thanks for taking the time to post this, brother!!! I have been working in the higher rep range lately. Legs will grow or else, lol.

[Squid24]

15.5 wks to show 1, 26.5 to show 2. Kinda been on a seafood diet since Thanksgiving. Did a zero carb with a refeed for 2.5 weeks and dropped 15.

Here I am at 276# or so...



And at 249# this am...I have lost some strength...but also my gut.

Bulking and lifting heavy month 6:

You guys are looking great, but Jodie is easier on my eyes

[reddog140]

You guys are looking great, but Jodie is easier on my eyes

No argument there

[HeatherH4ever]

15.5 wks to show 1, 26.5 to show 2. Kinda been on a seafood diet since Thanksgiving. Did a zero carb with a refeed for 2.5 weeks and dropped 15.

You look great Reddog!

[soccerdad5]

By the way everyone is looking great! A lot of progress here! All of these pics show me it is never to late to make improvements.

Been lean bulking since August and have decided to mix it up a bit. This week took my cals down 500 to 3,300 and will be doing this another week. I will then go to the 4,300 range for a couple of weeks. Trying some new things. Body has definitely gotten used to my calories and has adapted. I have added some good mass over the off season but need to be careful not to get too far out of my body fat range. It is probably as much body fat as I will put on. Here is one from yesterday.

[Sen8or]

Feels like it's taken me an eternity to get there, but finally hit 2pps bench today



Amazing what happens when I push myself every session, who knew......

[bodyhard]

Feels like it's taken me an eternity to get there, but finally hit 2pps bench today



Amazing what happens when I push myself every session, who knew......

Props for hitting it, but is there anyway you can lower the racks, that is a little too high to get it off. Your elbows were almost locked just taking it off.

[EjnarKolinkar]

Amazing what happens when I push myself every session, who knew......

Nice work sen8

[67fastback]

Progressing in my DL. one month ago my 1RMax was 315

Today I used all the weights I have for my DL set 4,4,4,4, and 5 x 305 which is +15# from last week.
It felt like I could have added more, but it was probably the right progression. Still some tweaks to do on form. I think neck position and I'm letting the weight roll for two.

Mid set for 4



No reason I can't hit 315 for 5x4 next week. Not big numbers, but a PB for me anyway. My waist went down 1/2" and my butt is a 1/2" bigger, go figure lol

Cheers

Edit; I picked up 2x45# plates to add to my collection. That will allow me to get close to 400 as I progress.

[anonymous]

Putting my new dumbbells to use tonight.

[soccerdad5]

Did a mini cut the past 2 weeks to get my body guessing a bit. Will be competing later in the summer but my workouts were strictly for stress relief this week. Lost 2 lbs this week and waistline went down. Will be changing my workout and my diet up next week. Will be hitting more carbs and bringing protein down.

[taf1968]

No pics/vids . . . but I did get back in the gym this morning, 10 days after my umbilical hernia surgery. Went better than expected. Didn't have to baby things nearly as much as I thought. Not that I am anywhere near 100%, but I'm feeling a ton better about the recovery right now. Isn't going to keep me out of action nearly as long as I figured and won't take me as long to ramp back up apparently.

Awesome stuff posted by everyone in here. Continue to be impressed and motivated by this thread! Keep up the hard work all!!!!

[itsagoodday]

Well, adding muscle definitely changes what you expect a certain weight to look like. I hit 180 this week in bodyweight (yoicks), but was very surprised by the results when I took progress pics today. Sure I've got some pudge on there, but does not look like 180 to me



And at least I'm putting the pudge to good use, I'm creeping up on 315 deadlift. Here was 305 a few days ago

[MissHolly]

Well, adding muscle definitely changes what you expect a certain weight to look like. I hit 180 this week in bodyweight (yoicks), but was very surprised by the results when I took progress pics today. Sure I've got some pudge on there, but does not look like 180 to me


And at least I'm putting the pudge to good use, I'm creeping up on 315 deadlift. Here was 305 a few days ago

Wow, 180 looks great on you, and at 5'7", no less! Muscle FTW. Congrats on the awesome deadlift #'s as well

[fatboystick]

Why not....43 years young...

[mcbourque]

Well, adding muscle definitely changes what you expect a certain weight to look like. I hit 180 this week in bodyweight (yoicks), but was very surprised by the results when I took progress pics today. Sure I've got some pudge on there, but does not look like 180 to me



And at least I'm putting the pudge to good use, I'm creeping up on 315 deadlift. Here was 305 a few days ago

Definitely not looking 180lbs And oh boy, you're strong!

[latebloomingmom]

Well, adding muscle definitely changes what you expect a certain weight to look like. I hit 180 this week in bodyweight (yoicks), but was very surprised by the results when I took progress pics today. Sure I've got some pudge on there, but does not look like 180 to me



And at least I'm putting the pudge to good use, I'm creeping up on 315 deadlift. Here was 305 a few days ago

cot damn woman you are getting strong

[SuperZar]

Just past my 1 year anniversary "recomp" (about 13 months). My weight is where I started at about 205lb, however I've lost a few inches around the waist and gained 1" on my arms! I'm happy, but also wish I'd accomplished a bit more. Learned a lot though, thanks to everyone here ... so hopefully 2015 will be even better! This time next year - more muscle ... less fat!

P.S. Everyone is doing so great here ... congrats to all! That's why I know so much more is possible. I see what everyone else in the O35 is accomplishing and it's very inspiring!!!

[ajdahlheimer]

[bodyhard]

You need to get a bigger tat your arm is getting too big for that little piece!

[ajdahlheimer]

You need to get a bigger tat your arm is getting too big for that little piece!

Haha. I got that when I was 18, but I had pretty big arms then too--though was only around 195 in body weight.

Here's a vid from this morning that makes it look really small!

[silverlightning]

You need to get a bigger tat your arm is getting too big for that little piece!

how much you bench bro?

[HeatherH4ever]

Did a mini cut the past 2 weeks to get my body guessing a bit. Will be competing later in the summer but my workouts were strictly for stress relief this week. Lost 2 lbs this week and waistline went down. Will be changing my workout and my diet up next week. Will be hitting more carbs and bringing protein down.

Congrats! Your arms look amazing

[Vytis]

Why not....43 years young...
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Tank! Great work...

[Jbizzlechizzle]

Been fluctuating between 189-192 lbs over the past week or so. Feeling good and eating to maintain.

[DocHoss]

Man, you guys make me feel so small!



Time for a couple of shameless selfies before they go stale. Trying really hard to bulk - I think I've put on a few good pounds over the past year. I'm nearly as big as I'd like, but I'm generally pleased with how I look. Big just may not be in my genes.

[melDorado]

Ive always been a girl with no hips or waist, literally a rectangle with limbs. I been hitting leg day really hard n heavy twice a week for a whole year now : low bar squats.. BB bridges..lunges.. RDLs & cable kickbacks.
Last week I split my tracksuit pants doing goblet squats which was embarrassing but progress! and here i am filling my jeans out properly at last. So pleased with my new booty.