This Week in the O35 (pics/vids)

[rawelite]

tonight was a squat test night. I was on track to hit 720 tonight. randomly, my mid back started cramping up on my 690 set. I'm very happy with that though. it felt light on my back and was very fast out of the hole.



and here's a variation on the front squat that I love to do. these emphasize the hip flexors. these are a good variation to do to get stronger at getting your hips through to the bar on deads and finishing on squats. instead of letting the knees track forward. you point the toes out and force the knees out until you reach the box, stay tight and then initiate the concentric with the hips by forcing the knees out really hard. having the weight in front of you also strengthens the upper back and will keep you from getting folded over when you squat.

[dazlittle]

I realize that both are small potatoes to a lot of people here, but they're big freakin' deals to me. If this continues I may start getting delusions of adequacy!

I would say you are more than adequate, good shoulders, biceps, tris and the veins in the traps look great.
awesome work.

[OutdoorsinCO]

tonight was a squat test night. I was on track to hit 720 tonight. randomly, my mid back started cramping up on my 690 set. I'm very happy with that though. it felt light on my back and was very fast out of the hole.

Fuggin beast!

[timberwolf]

Since I didn't want to spam my diet thread with pics... taken today. Almost 6 weeks into my 'dozen donut diet'

[kimm4]

Since I didn't want to spam my diet thread with pics... taken today. Almost 6 weeks into my 'dozen donut diet'

I saw that thread last week. I did something similar years ago...but I used little Debbie zebra cakes. Will be following for the blood work results, which I'm sure will come back ideal.

[lschepis]

Since I didn't want to spam my diet thread with pics... taken today. Almost 6 weeks into my 'dozen donut diet'

Dammm...donuts are good!

[timberwolf]

I saw that thread last week. I did something similar years ago...but I used little Debbie zebra cakes. Will be following for the blood work results, which I'm sure will come back ideal.

did you get blood work done? So should I wait until the end of the 12 weeks to do so?

[kimm4]

did you get blood work done? So should I wait until the end of the 12 weeks to do so?

Yes and my blood work was spot on as always. I dieted for 14 weeks and had my blood work done at the end. So yes, I would do it at the end of 12 weeks.

[thnikkaman]

OutdoorsInCO:

Go to the Deadlift competition thread and look at the advice rawelite gave me. And he gave me more advice a couple pages back. His advice essentially gave me 40# to my PR. The biggest things for me was narrowing my stance and "spreading the floor" by making sure I'm pushing my knees out.

As for myself:

This was my squat for today:


I need to get this at a different camera angle, but I had no back arch, and these felt easy. Much better than the 315 squat I attempted 6 months ago where my core was not supporting me nearly enough.

[POrtergolf]

I am a little over a year in the making on my transformation. I owe a lot to this website and the forums for the information and more importantly the support i have received from the people on this website.

Here is a picture from a year ago and where I am today. I am competing in my first men's physique show in 11 weeks so I have to put the pedal to the metal and burn off some fat.

For those out their who are just starting their journey my only advice is don't give up. It's never too late to start and one bad day is only one bad day. So many people give up once they have a bad day eating or miss a workout, no sense in giving up just keep moving forward.

[frozensparky]

Not a PR but the best I've done since hernia repair 455x1



As always tips, tricks, critiques are welcome and appreciated

[SuperZar]

I am a little over a year in the making on my transformation. I owe a lot to this website and the forums for the information and more importantly the support i have received from the people on this website.

Here is a picture from a year ago and where I am today. I am competing in my first men's physique show in 11 weeks so I have to put the pedal to the metal and burn off some fat.

For those out their who are just starting their journey my only advice is don't give up. It's never too late to start and one bad day is only one bad day. So many people give up once they have a bad day eating or miss a workout, no sense in giving up just keep moving forward.

Wow. Very inspirational as I'm on the same path as you. I've been a bit worried that once I lose the belly I'd be left with some stretch marks, but you look great. Gives me hope. Thanks for sharing! I plan on posting my 3 moth progress here end of March.

[StressMonkey]

Since I didn't want to spam my diet thread with pics... taken today. Almost 6 weeks into my 'dozen donut diet'

You always kill it K!

I am a little over a year in the making on my transformation. I owe a lot to this website and the forums for the information and more importantly the support i have received from the people on this website.

Here is a picture from a year ago and where I am today. I am competing in my first men's physique show in 11 weeks so I have to put the pedal to the metal and burn off some fat.

For those out their who are just starting their journey my only advice is don't give up. It's never too late to start and one bad day is only one bad day. So many people give up once they have a bad day eating or miss a workout, no sense in giving up just keep moving forward.

Wow, great job!

[discdoggie]

I am a little over a year in the making on my transformation. I owe a lot to this website and the forums for the information and more importantly the support i have received from the people on this website.

Here is a picture from a year ago and where I am today. I am competing in my first men's physique show in 11 weeks so I have to put the pedal to the metal and burn off some fat.

For those out their who are just starting their journey my only advice is don't give up. It's never too late to start and one bad day is only one bad day. So many people give up once they have a bad day eating or miss a workout, no sense in giving up just keep moving forward.

Wow! Well done!

[steffo99]

Today after workout.



No major changes lately - shoulders may have gotten a bit fuller/rounder.
Cardio has gotten a lot better though which is nice - might help with losing some of that stubborn belly fat.
Running and playing badminton I feel quick and agile again where a few weeks ago I struggled.

[SuperZar]

No major changes lately - shoulders may have gotten a bit fuller/rounder.
Cardio has gotten a lot better though which is nice - might help with losing some of that stubborn belly fat.
Running and playing badminton I feel quick and agile again where a few weeks ago I struggled.

Lookin' better for sure!

P.s. see you in SOCHI ... Canada vs Sweden for gold. Gonna be a great game!

[steffo99]

Lookin' better for sure!

P.s. see you in SOCHI ... Canada vs Sweden for gold. Gonna be a great game!

Thanks. Yes, can't wait to watch the game! I'm no fanatic though so I'll be fine regardless of the result

[rimduglep]

[timberwolf]

Today...

[corres78]

31 December 2013 (177,2 lbs) vs. 19 February 2014 (181,4 lbs)




...and here is my 5th 50 day video (from day 200 to day 250): http://www.youtube.com/watch?v=vCAqPchCN5s

[SuperZar]

31 December 2013 (177,2 lbs) vs. 19 February 2014 (181,4 lbs)




...and here is my 5th 50 day video (from day 200 to day 250): http://www.youtube.com/watch?v=vCAqPchCN5s

Wow. You gained weight and look more ripped than ever! Way to bulk, looks like all muscle gainz to me. Shoulders really pop out now!

[bigtallox]

I've decided I'm going to focus more on my grip than I have in the past, so here are some plate flips from this morning. Hopefully I'll get a lot stronger at these.

[rawelite]

shoulder is finally getting to the point where I can do some of my favorite movements. here's some dips

BW+115 x 5- long pause, rock bottom

[Leigh07]

OutdoorsInCO:

Go to the Deadlift competition thread and look at the advice rawelite gave me. And he gave me more advice a couple pages back. His advice essentially gave me 40# to my PR. The biggest things for me was narrowing my stance and "spreading the floor" by making sure I'm pushing my knees out.

As for myself:

This was my squat for today:


I need to get this at a different camera angle, but I had no back arch, and these felt easy. Much better than the 315 squat I attempted 6 months ago where my core was not supporting me nearly enough.

Well done. That was textbook. I see I need to tweak a few things after watching this!

[ajdahlheimer]

shoulder is finally getting to the point where I can do some of my favorite movements. here's some dips

BW+115 x 5- long pause, rock bottom

That's a nice heavy-duty power tower you have there, Raw.

Do you only do dips w/weight or do you ever do them just with BW?

[DocHoss]

I would say you are more than adequate, good shoulders, biceps, tris and the veins in the traps look great.
awesome work.

Thank you - very much appreciated.

tonight was a squat test night. I was on track to hit 720 tonight. randomly, my mid back started cramping up on my 690 set. I'm very happy with that though. it felt light on my back and was very fast out of the hole.

and here's a variation on the front squat that I love to do. these emphasize the hip flexors. these are a good variation to do to get stronger at getting your hips through to the bar on deads and finishing on squats. instead of letting the knees track forward. you point the toes out and force the knees out until you reach the box, stay tight and then initiate the concentric with the hips by forcing the knees out really hard. having the weight in front of you also strengthens the upper back and will keep you from getting folded over when you squat.

Interesting rack you got!
Insane front box squat. I want to try that - but with my wimpy weights of course!

Fuggin beast!

Ditto!

Since I didn't want to spam my diet thread with pics... taken today. Almost 6 weeks into my 'dozen donut diet'

Body by Tim Horton? brb - headed to the Donut Wheel!

This was my squat for today:

I need to get this at a different camera angle, but I had no back arch, and these felt easy. Much better than the 315 squat I attempted 6 months ago where my core was not supporting me nearly enough.

Looked easy for you too. Good job!

I am a little over a year in the making on my transformation. I owe a lot to this website and the forums for the information and more importantly the support i have received from the people on this website.

Here is a picture from a year ago and where I am today. I am competing in my first men's physique show in 11 weeks so I have to put the pedal to the metal and burn off some fat.

For those out their who are just starting their journey my only advice is don't give up. It's never too late to start and one bad day is only one bad day. So many people give up once they have a bad day eating or miss a workout, no sense in giving up just keep moving forward.

Really impressive! To go from fat to fitness competitor in just a year blows my mind. I think it would be so cool to be able to go on stage some day.
Be sure to keep us updated!

Not a PR but the best I've done since hernia repair 455x1

As always tips, tricks, critiques are welcome and appreciated

Looked smooth and easy.

Today after workout.

No major changes lately - shoulders may have gotten a bit fuller/rounder.
Cardio has gotten a lot better though which is nice - might help with losing some of that stubborn belly fat.
Running and playing badminton I feel quick and agile again where a few weeks ago I struggled.

You look bigger and badder for sure.

You need to change your avi title - no longer pregnant!

Today...

Just about perfect. Can't see anything I'd change.

31 December 2013 (177,2 lbs) vs. 19 February 2014 (181,4 lbs)

Really good work - bigger and leaner.

I've decided I'm going to focus more on my grip than I have in the past, so here are some plate flips from this morning. Hopefully I'll get a lot stronger at these.

You never cease to amaze me. Next you'll be doing a 2-plate flip!

[rimduglep]

Thank you - very much appreciated.

You need to change your avi title - no longer pregnant!

Now I just need to avoid getting heroin chic and I'll be on the way.

[rawelite]

That's a nice heavy-duty power tower you have there, Raw.

Do you only do dips w/weight or do you ever do them just with BW?

I do about every dip variation you can think of. the only thing that stays the same is that I always go full ROM and full lockout. I switch back and forth from doing weighted and BW only. after I did these I finished with a set of 50 BW.

[Fatseg]

I am a little over a year in the making on my transformation. I owe a lot to this website and the forums for the information and more importantly the support i have received from the people on this website.

Here is a picture from a year ago and where I am today. I am competing in my first men's physique show in 11 weeks so I have to put the pedal to the metal and burn off some fat.

For those out their who are just starting their journey my only advice is don't give up. It's never too late to start and one bad day is only one bad day. So many people give up once they have a bad day eating or miss a workout, no sense in giving up just keep moving forward.

Amazing, I'm inspired. How often do you workout, when did you start lifting? Are you sucking in your stomach in the after picture?

[POrtergolf]

Amazing, I'm inspired. How often do you workout, when did you start lifting? Are you sucking in your stomach in the after picture?

I lift typically 6 days a week, some weeks it's only 5 but I let my body dictate that. I started lifting consistently about 15 months ago. I am not necessarily "sucking in" my stomach but I am flexing in the after picture. I send weekly update pictures to my coach relaxed and posing. I did a lot of cardio the first 4-5 months of my transformation probably about an hour a day and I dropped a lot of weight quickly (Obviously I really cleaned up my diet). Then I did almost no cardio for the next 8 months. I have recently started back on the cardio because I only have 11 weeks until my show and I still have a lot of fat to burn off.

I made the mistake originally in the first 4-5 months of drastically cutting my calories. I was in the 1,300-1,500 range. I eventually worked my way back up to more calories. I am currently eating between 2,300-2,500 a day. (Except Saturdays which is my cheat meal day and that day is closer to 4,000 cals)

It's been a fun ride. I have been overweight pretty much my entire adult life except for short spurts when I worked out and ate better but never maintained it for more than 3-4 months.