Sonny Gettin' Swole

[sonnydfrizzy]

Upper B

Indicates PR
** Indicates Optional Exercise


OHP
95 x 6
95 x 5
95 x 4
80 x 10

V-Cable Row
10 x 7
10 x 7
10 x 6
10 x 6

DB Incline
55 x 8, 6
45 x 8
40 x 10

Chins
6, 6, 6, 5, 5

Overhead Tri’s
4 x 15
RP 15 reps

Lateral Raises
15 x 12, 11


And then this happened and my mind = blown.


“Do cardio FIRST if the goal is maximal muscle gain.”
“If the goal is to be anything but jacked, do cardio after.”

Say what?

[sonnydfrizzy]

And to add on to the "no gainz," I looked at my lifts versus body weight, and pound for pound I am wayyyy stronger than when I was 175 and fluffed out lol

[AlacrityH]

And to add on to the "no gainz," I looked at my lifts versus body weight, and pound for pound I am wayyyy stronger than when I was 175 and fluffed out lol

id hope so. That's called progress.

[penny0527]

Lulz @ doing cardio first. Im doing it all wrong.

[DJaRiHardstyle]

Yo sonny what's good BROTHA!! I see you're makin ALL KINDS OF GAINZZ in here (l.o.l. it's from a popular youtube fitness channel). I watched your SKWATS video (SQUATS ARE THE BEST EXERCISE FOR GAINING MUSCLE) and I have to say: I'm mirin BRAH!! In the beginning i was like DO YOU EVEN [lift]?? Hahahaha but now you're a 100% BEAST MODE MONSTER! Strong weihgt lifting buddy!!1! Keep it up and keep up the GAINNZZZZZ lol!! #fitfam #beastmode #iifym #gymshark #zyzz

[Jasonk282]

And to add on to the "no gainz," I looked at my lifts versus body weight, and pound for pound I am wayyyy stronger than when I was 175 and fluffed out lol

that's how it's suppose to be...

Last time I was 165 I was squatting 295 for a max and pulling 380...now I'm 165 and have a squat max of 350 and pulling 420...that's +55 lbs on squat and 40 on deadlift.

[ErikTheElectric]

Yo sonny what's good BROTHA!! I see you're makin ALL KINDS OF GAINZZ in here (l.o.l. it's from a popular youtube fitness channel). I watched your SKWATS video (SQUATS ARE THE BEST EXERCISE FOR GAINING MUSCLE) and I have to say: I'm mirin BRAH!! In the beginning i was like DO YOU EVEN [lift]?? Hahahaha but now you're a 100% BEAST MODE MONSTER! Strong weihgt lifting buddy!!1! Keep it up and keep up the GAINNZZZZZ lol!! #fitfam #beastmode #iifym #gymshark #zyzz

Legitimately wanted to neg you for this... lmao


Cringed so hard.

If only you were someone else <3

[WMLifting]

Dang Sonny, your OHP is coming along well!

I was stronger pound for pound at 125 pounds, but we both know that that's not where I should be.

[Vendetta52]

Dan, the best thing you can do is to stop researching the most optimal way to make gains and just get the basics down, you'll make more progress and stress less. Try to stop with the binges (easier said than done), get adequate sleep, eat enough, and you'll be good. You shoot yourself in the foot googling everything looking for that 1% when you still have to nail down the 99% aka the big picture.

[Bh44]

Dan, the best thing you can do is to stop researching the most optimal way to make gains and just get the basics down, you'll make more progress and stress less. Try to stop with the binges (easy said than done), get adequate sleep, eat enough, and you'll be good. You shoot yourself in the foot googling everything looking for that 1% when you still have to nail down the 99% aka the big picture.

+1 on this... rep'd

[hostelmaniac]

Dan, the best thing you can do is to stop researching the most optimal way to make gains and just get the basics down, you'll make more progress and stress less. Try to stop with the binges (easier said than done), get adequate sleep, eat enough, and you'll be good. You shoot yourself in the foot googling everything looking for that 1% when you still have to nail down the 99% aka the big picture.

+1 on this... rep'd

[Vitalero]

ur numbers are pretty low bud, i think ur not eating enough, thus weaker, it looks like ur on maintenance instead of a bulk which seems to be the issue

[sonnydfrizzy]

id hope so. That's called progress.

Thanks brah. Gonna catch you and your +45 ppound pullups.

Lulz @ doing cardio first. Im doing it all wrong.

It actually blunts anabolic pathways when done post workout.

Yo sonny what's good BROTHA!! I see you're makin ALL KINDS OF GAINZZ in here (l.o.l. it's from a popular youtube fitness channel). I watched your SKWATS video (SQUATS ARE THE BEST EXERCISE FOR GAINING MUSCLE) and I have to say: I'm mirin BRAH!! In the beginning i was like DO YOU EVEN [lift]?? Hahahaha but now you're a 100% BEAST MODE MONSTER! Strong weihgt lifting buddy!!1! Keep it up and keep up the GAINNZZZZZ lol!! #fitfam #beastmode #iifym #gymshark #zyzz

LMAO I friggin lost it yo. That is funny AF. Jeff Seid, is that you?

that's how it's suppose to be...

Last time I was 165 I was squatting 295 for a max and pulling 380...now I'm 165 and have a squat max of 350 and pulling 420...that's +55 lbs on squat and 40 on deadlift.

Ahh glad you found an opportunity to let me know how awesome your progress is again.

Dang Sonny, your OHP is coming along well!

I was stronger pound for pound at 125 pounds, but we both know that that's not where I should be.

My OHP is awful, and I do it once every 9 days, so I either need to up frequency or expect slow progress.

Dan, the best thing you can do is to stop researching the most optimal way to make gains and just get the basics down, you'll make more progress and stress less. Try to stop with the binges (easier said than done), get adequate sleep, eat enough, and you'll be good. You shoot yourself in the foot googling everything looking for that 1% when you still have to nail down the 99% aka the big picture.

+2 on spread

ur numbers are pretty low bud, i think ur not eating enough, thus weaker, it looks like ur on maintenance instead of a bulk which seems to be the issue

Interesting concept.. I must try.

[sonnydfrizzy]

Rant: IN the gym today, I was coaching a guy through the DL. The biggest trainer in the gym, on loads of Prohormones, comes over and tells me I am telling the guy the wrong advice. Here is what he said and you be the judge.

The hamstrings don’t aid in hip extension and should not be felt during the lift.
Don’t lock out the DL with your glutes to keep constant tension.
Turn to the side and LOOK IN THE MIRROR while doing your deadlifts to see your form.
Shoulder blades should be pinched up and back.
(Guy being coached was in total APT and extension but the guy says) You need to anteriorly tilt.
You must drop your hips back and pull backwards.
If you don’t feel it in the lower back you are doing it wrong.

I liked this guy until he went full potato. I just left and let them do their own thing and groove in crap form. And then he said the guy should take his advice because, “well I am bigger than you and pull 5 plates soo…..” Gaaaaah I am so fired up over this nonsense.

The dude shouldn’t even be pulling right now until he fixes his major extension.

Lower

Squats
160 x 8
160 x 6
145 x 8

RDL
185 x 7
185 x 7
185 x 8

Stir the Pot
3 sets

Seated Leg Curl
3 sets

Seated Calves
95 x 12, 10, 8

Cardio: None

Feels:
1. Squat volume PR with some left in the tank. Squats feel money.
2. RDL PR with some left in the tank
3. Joints feel dry and achy. Kind of weird.
4. Sluggish going into this lift, and still managed decent reps.

160 x 8

They are deep enough srs. Angle is just bad.

[hostelmaniac]

was this the one coaching you the other day lmao

[AlacrityH]

Thanks brah. Gonna catch you and your +45 ppound pullups.

+90 now
But I stopped weighted pullups. I'm pursuing 40 pullups in a set now and doing a pull-up routine specifically to get there.

Just deadlifting alone got me out of APT pretty significantly and I didn't even know what APT was back then. Bad advice or not, I think as long as he's doing the movement, he's improving his posture. Safety is another topic entirely though.

Think of the dude belittling your size as motivation to get bigger.

[connorpat1995]

eyooo +45 crew checking in!

nice skwats brah. next time 165 at least.

[Jasonk282]

TBH...you probably shouldn't be coaching anyone, unless it's golf.

hard to tell but for the angle you have all them squats look high...could be the crappy angle though.

[hostelmaniac]

TBH...you probably shouldn't be coaching anyone, unless it's golf.

hard to tell but for the angle you have all them squats look high...could be the crappy angle though.

sonny is a smart dude. he just has his problems like everyone else

imo i dont see a problem with him "coaching" someone who is less knowledgeable than him

his squats are fine

[sonnydfrizzy]

was this the one coaching you the other day lmao

No this is a personal trainer at the gym I drive to and train at, not the rec center on campus lol

+90 now
But I stopped weighted pullups. I'm pursuing 40 pullups in a set now and doing a pull-up routine specifically to get there.

Just deadlifting alone got me out of APT pretty significantly and I didn't even know what APT was back then. Bad advice or not, I think as long as he's doing the movement, he's improving his posture. Safety is another topic entirely though.

Think of the dude belittling your size as motivation to get bigger.

I LULZ every time one of your goals is a BW one.
40 BW pullups
BW air squat

And it was such incredible motivation dude... and even more motivation for me to follow through with this bulk. I have yet to stop learning and adjusting and progressing, and I regret nothing.

eyooo +45 crew checking in!

nice skwats brah. next time 165 at least.

I actually am adding 5 pounds to my top set almost every week now that form is down. Ayyyy

TBH...you probably shouldn't be coaching anyone, unless it's golf.

hard to tell but for the angle you have all them squats look high...could be the crappy angle though.

I agree I can coach golf lol

And squats were actually deep, but I think the floor-level and diagonal angle is skewing reality.


Here is my usual depth.

[sonnydfrizzy]

sonny is a smart dude. he just has his problems like everyone else

imo i dont see a problem with him "coaching" someone who is less knowledgeable than him

his squats are fine

Thanks brah
Not as smart as you though. You got some mad brain gainz going on in school right now.
Your work ethic never ceases to amaze me either. You don't overthink, you just do. Something I am trying to apply.

[hostelmaniac]

Thanks brah
Not as smart as you though. You got some mad brain gainz going on in school right now.
Your work ethic never ceases to amaze me either. You don't overthink, you just do. Something I am trying to apply.

been telling you to keep it simple for forever now lol

[sonnydfrizzy]

been telling you to keep it simple for forever now lol

Honestly it is not that hard. And I haven't had any limitations but my weaknesses, imbalances, and stupid high volume routines.

Check. Check. Check.

Now we going brah. Choo chooooo

[DJaRiHardstyle]

sonny is a smart dude. he just has his problems like everyone else

imo i dont see a problem with him "coaching" someone who is less knowledgeable than him

his squats are fine

Exactly. And every single squat looked below parallel, even in that crappy angle (Sonny, pls position your potato cam somewhere better)

Choo chooooo

Please never do that again

[sonnydfrizzy]

Exactly. And every single squat looked below parallel, even in that crappy angle (Sonny, pls position your potato cam somewhere better)

Will fix camera next time brah! Just trying to be lowkey in a busy gym.

Please never do that again

Lol b b b b but OP is a ****ot

TODAY WAS MY OFF DAY

But I decided to hit singles on bench even though I havent done the movement in a few weeks. And this PR CITY happened @157 BW.

Flat Bench
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1 +15 Pound PR

Then a gazzilion facepulls and stability work.

Stopped there so I can do upper tomorrow and be fresh. It was a grinder, but we made it.
Last time I went for a 1RM was when I was 175. I hit 200.
This was all done after I hit upper 2 days ago.

Fresh and heavier I have 225 no problem. Motivation level 9000.

[hostelmaniac]

157 bro?????????????????????????

































[img]http://i2.kym-cdn.com/photos/images/********/000/043/937/WTFAMIREADING.JPG[/img]

[sonnydfrizzy]

157 bro?????????????????????????

Was super low weigh in and lost a lot of the bloat. Cals are higher than before. Slept more last few days and stopped eating early.

There is no excuse though dude. I went from like 175 to trying to hit maintenance to struggling with beating night eating, to leaning way out.

[connorpat1995]

eat 8000 calories tomorrow

do it *******
i wanna see food log and a goddam video of you stuffing your face because i have a fetish

157 da FUQ

[sonnydfrizzy]

Lets all not mire strength gains and instead tell Sonny what he knows he needs to do.

[connorpat1995]

Lets all not mire strength gains and instead tell Sonny what he knows he needs to do.

start pausing your bench and it'll count for something


i hope u saw that white text on the other dat **** was funny