my progress thus far 3/1-5/1
my weight progress. comments and suggestions please .
new personal best (old weight personal best)
BB bench 405 (365)
db bench 280 (240)
incline BB 315 (245)
shrug 585 (515)
DB shoulder press 240 (220)
pulldown 240 (210)
DB row 150 (130)
skullcrushers 205 (165)
Squat 245 (225) yep it sucks , i know heh
Deads 225 (000) just added em in , see above comment...
measurement stats :
chest 48
shoulder 56
neck 18
arm 18.5
thigh 23
calf 16.5
waist 38
5'11 . 214
was 225 , down to 214 , 23% to 17 % (ish) gained some strength , lost a ton of fat , im now wearing 33 slim cut jeans rather than my 38 loose fit ( gotta love vanity sizing )
cardio at +/- 40 mins a day x 5 week , weights 6 days a week . i keto diet 6 days a week with cheat day saturday .
my diet link is in the sig section , my full workout is in my blog
any comments , id love some feedback . thx in advance . . : )
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Thread: my progress thus far 3/1-5/1
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05-06-2007, 06:29 PM #1MISC animal rescue league
- Join Date: Mar 2007
- Location: Reno, Nevada, United States
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my progress thus far 3/1-5/1
Last edited by OneO; 05-06-2007 at 09:41 PM. Reason: del has gooder eyes then me
MISC animal rescue League
www.theanimalrescuesite.com/clickToGive/home.faces?siteId=3]The Animal Rescue Site
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05-06-2007, 06:52 PM #2
Some really nice increases in your lifts.
Great going !
Your progress is definately something you should be proud of.
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05-06-2007, 07:07 PM #3
Keep it up! Work on those squats / deadlifts
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Don't forget to take progress pics as well, they are priceless.
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05-06-2007, 07:08 PM #4Registered User
- Join Date: Dec 2006
- Age: 57
- Posts: 0
- Rep Power: 0
very nice work. just catch the wheels up.
Its not the size of the dog in the fight,
it's the size of the fight in the dog.
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05-06-2007, 07:35 PM #5MISC animal rescue league
- Join Date: Mar 2007
- Location: Reno, Nevada, United States
- Posts: 1,655
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thx, working on it. legs feel plenty strong , can max out on the the hip sled, and super squat. think i have a mental block , but ive got a new lifting partner whos gonna push me on leg day hard , so see how it goes
deadlifts are something i never did since high school football. Meh...MISC animal rescue League
www.theanimalrescuesite.com/clickToGive/home.faces?siteId=3]The Animal Rescue Site
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05-06-2007, 07:48 PM #6~Mad Man of the Sea~
- Join Date: Jan 2007
- Location: Canada
- Age: 61
- Posts: 18,162
- Rep Power: 78433
Some good changes
I've also been trying to get my leg strength up.
Only started deads in Jan.
Noticed your incline is down or is it typographical?
What else are you doing for legs?
Ha, my eyes were only gooder cause the screen was a foot and a half away. Any closer and I can't see anything.
Last edited by MacgyverDel; 05-07-2007 at 02:32 AM. Reason: You know your getting old when....eye exam due
*More than just Muscle*
~~~ Just Do It! ~~~
Healthy Body Healthy Mind
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05-06-2007, 09:42 PM #7MISC animal rescue league
- Join Date: Mar 2007
- Location: Reno, Nevada, United States
- Posts: 1,655
- Rep Power: 3240
meh reps to del for finding my typos heheheh
leg day is
squats (around 8-12 SETS) i have a bad hammy so i do alot of warm up
ext
curls
hacks or supersquat
SLDL ( light for form )
calves
just got a new lift partner so will really be able to push my leg workouts, been training solo for last yearLast edited by OneO; 05-06-2007 at 09:46 PM.
MISC animal rescue League
www.theanimalrescuesite.com/clickToGive/home.faces?siteId=3]The Animal Rescue Site
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05-06-2007, 11:34 PM #8Squat more
- Join Date: Feb 2007
- Location: Kansas, United States
- Age: 61
- Posts: 371
- Rep Power: 316
Having a good training partner is priceless. Bummer about the bad hammy, but all that cardio and warming up might be a bit much if you're looking to grow as well as grow strong, just my humble opinion. Everything else looks great.
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05-07-2007, 07:43 AM #9Þórr vigi
- Join Date: Dec 2002
- Location: New Jersey, United States
- Posts: 20,097
- Rep Power: 25928
Day-um OneO. You one strong dude!
"Go home, have a beer and smash something. That's what I would do" - Unknown (but probably Thor).
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05-07-2007, 08:29 AM #10aka Enigma60
- Join Date: Mar 2007
- Location: Montreal, Quebec, Canada
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Great progress...
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05-07-2007, 09:01 AM #11Registered User
- Join Date: Mar 2007
- Location: Flower Mound, Texas, United States
- Age: 56
- Posts: 1,145
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You're post seriously depresses me... Shows me that I could be doing better.
You've done awesome!! Strength gains while losing that much fat. Impressive.
One thing does confuse me. Looking at your fitday, it looks like you are eating the calories you are supposed to, but your exercise and job put you at 2,000 - 2,400 calorie daily deficit? Is this a case of fitday not being accurate (regarding exercise), me not understanding how exercise "really" plays into the overall calorie/fat loss equation, or am I not looking at it right?A good friend once told me... "It's not the age, it's the mileage!" Pretty scary for me, considering the mileage I'd racked up with my lifestyle, until I realized I could overhaul my engine!
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05-07-2007, 10:29 AM #12MISC animal rescue league
- Join Date: Mar 2007
- Location: Reno, Nevada, United States
- Posts: 1,655
- Rep Power: 3240
yea according to fitday i run about a 2000 cal a day input vs output cals . im using it as more of a guidline than a hard and fast bible. im thinking ,having followed my program , im running more of a a 750-900 deficit, judging by my fat lose/strenth gains/how my pants fit . only way im goning to get more accurate is to start weighing food , and i guess get a expense calorie counting watch or gizmo .
ill do that next spring. im really just trying now to figure out what my tolerance for diet is , what i need to eat to hold muscle and lose fat , get my balance of Diet /Cardio / weights figured out . im planning on doing my first show June of 2008 , so im using this spring as a dry run , followed by bulking in the fall and winter , then REALLY cut starting around march
thanks for all the kind comments . i app the support.Last edited by OneO; 05-07-2007 at 04:45 PM.
MISC animal rescue League
www.theanimalrescuesite.com/clickToGive/home.faces?siteId=3]The Animal Rescue Site
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05-07-2007, 12:32 PM #13Phoenix Rising
- Join Date: May 2007
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Awesome work! GJ on the weight loss.
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05-07-2007, 12:55 PM #14Saved
- Join Date: May 2006
- Location: United States
- Posts: 19,006
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Outstanding! I only dream of pushing that kind of weight around. Good luck with the new partner and getting your legs where you want them.
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05-07-2007, 02:51 PM #15Don't give me evils!
- Join Date: Feb 2007
- Location: Rip Off Britain, United Kingdom (Great Britain)
- Age: 60
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Whoah ..... all your weights are UP and your BF is DOWN
That's a heap of great results, well done mate
Brian! Who are all those people outside?
I don't know mother, they just .... popped by.
Popped by?! Swarmed by more like!
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05-07-2007, 03:20 PM #16MISC animal rescue league
- Join Date: Mar 2007
- Location: Reno, Nevada, United States
- Posts: 1,655
- Rep Power: 3240
yea i have the "gift' of high stress/intensity , so i can lift and do alot of cardio . as long as i eat to support my workouts i can grind pretty hard and go heavy . i have been REALLY tired lately so been cutting back on the cardio a bit .
blew cardio off and went in sat in the hot tub and sauna saturday . screw it im not 21 , hot tub feels good now .MISC animal rescue League
www.theanimalrescuesite.com/clickToGive/home.faces?siteId=3]The Animal Rescue Site
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05-07-2007, 05:32 PM #17No longer in denial
- Join Date: Feb 2006
- Location: Florida, United States
- Age: 66
- Posts: 11,360
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Chit OneO! You're a freakin' animal, nice lifts!
" ----------I`m your Huckleberry......'"
John Adams
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05-07-2007, 06:06 PM #18Registered User
- Join Date: Nov 2006
- Posts: 3,859
- Rep Power: 1594
I'll take your old PB's if you're not using them!
: Very impressive & you remind me of Brian Bosworth; no mention of his short FB career.
Good stuff. Keep upping the #s.
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05-07-2007, 06:12 PM #19MISC animal rescue league
- Join Date: Mar 2007
- Location: Reno, Nevada, United States
- Posts: 1,655
- Rep Power: 3240
funny i have a dog named "bozworth" heh
thx for the kind words .MISC animal rescue League
www.theanimalrescuesite.com/clickToGive/home.faces?siteId=3]The Animal Rescue Site
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05-07-2007, 06:23 PM #20Registered User
- Join Date: Nov 2006
- Posts: 3,859
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Knew it was your dog; you're still in good company with Boz & Bos
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