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  • Sticky: Started at 190 lbs. in April at around 25-30% bf...

    Started at 190 lbs. in April at around 25-30% bf and now I'm 170 at around 16-19%. It's all going by the visual charts since I haven't actually done tests but I have progress pics and the difference...
  • Sticky: Matador diet is 2 weeks at 70% of maintenance and...

    Matador diet is 2 weeks at 70% of maintenance and 2 weeks at maintenance, then repeat. It's designed to prevent your body from adjusting its metabolism and prevent muscle loss. So is losing 5 lbs....
  • Sticky: So I'm on Micro 2 of Macro 4, and it seems my...

    So I'm on Micro 2 of Macro 4, and it seems my main lifts aside from squat are getting weaker when previously they consistently got stronger. Relevant info:

    Stopped creatine about a month or two...
  • Sticky: Agreed. It's the only way that makes sense. And...

    Agreed. It's the only way that makes sense. And this is how I know I'm making consistent progress on GST. It may be 3 weeks before I hit the same rep range again, but each time I do I see my...
  • Sticky: Thanks Ryan, and I'll try that. Although I hope...

    Thanks Ryan, and I'll try that. Although I hope my bench isn't close to my genetic potential since, as you can see by my numbers from last month it's pretty weak compared to my other lifts and just...
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    Agreed. My only question would be - don't you...

    Agreed. My only question would be - don't you rest between sets? I probably rest an average of 3 minutes between sets unless I'm super-setting or doing lighter exercises, which has been more than...
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    Everyone has a different way of doing things and...

    Everyone has a different way of doing things and I'm sure what I'm seeing is a little bit of both. For me, not only does it help to know if I've set a new PR, but it also gives me a goal for every...
  • Sticky: Ryan, or anyone else who has a good understanding...

    Ryan, or anyone else who has a good understanding of the program -

    I'm on the last week of my third macrocycle and have been making consistent improvements with almost every exercise. On my last...
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    They can remember how much weight and reps for...

    They can remember how much weight and reps for every set for 5-10 different exercises, with maybe 3 or 4 different workouts? I'm no super genius but somehow this seems a little extreme.
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    I knew this comment was inevitable and I totally...

    I knew this comment was inevitable and I totally get it. I've trained on and off for probably 20+ years but it's only been within the last year when I've gotten on a solid program, got my diet on...
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    Why doesn't anyone write their numbers down?

    Every time I'm at the gym I am literally the only person there writing down all my numbers to track my workout. I'm sure a few people have apps on their phones, but with the specific workout I'm...
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    The question was about if the statistics take...

    The question was about if the statistics take this into consideration. I assume most of us here know that going solely on BMI can be misleading. And yes being leaner isn't the only indicator of...
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    These are some of the questions I was wondering...

    These are some of the questions I was wondering myself. I was basically questioning how accurate these statistics are because I don't know if they are figuring bodyfat level into obesity statistics...
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    Thanks for all the replies, guys. Still...

    Thanks for all the replies, guys. Still wondering your thoughts on the accuracy of the statistics though. So most of you seem to think fit people are more rare and that the numbers we're seeing are...
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    Are we really more fit than average?

    We've all heard the statistics that something like 40 percent of Americans are either overweight or obese, and I've heard even higher than that. It's probably a nice ego boost for many of us,...
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    For Day 1 Micro 4 Macro 2 I did 180 on Flat Bench...

    For Day 1 Micro 4 Macro 2 I did 180 on Flat Bench for 1, 1 and I think like 5 or 6. My C1RM would have dropped from 220 to 205. I'm going to use 215 on the next Macro.

    Today I hit 175 on Squats...
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    Day 4 Micro 3 Macro 2 Lift Hit 315 for 3,3...

    Day 4 Micro 3 Macro 2
    Lift

    Hit 315 for 3,3 and 12 on Rack Pulls. New C1RM = 440. Used straps and belt on last set. I may start using them on all my working sets, at least on the 3rd and 4th...
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    Day 3 Micro 3 Macro 2 cont. Hit 110 for 3, 3,...

    Day 3 Micro 3 Macro 2 cont.

    Hit 110 for 3, 3, and 9 on OHP. C1RM holds at 145. Leveled up on every other exercise. I can't believe the strength gains still continue like this after 8 months. ...
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    Day 3 Micro 3 Macro 2 Pull Hit 190 for 3, 3...

    Day 3 Micro 3 Macro 2
    Pull

    Hit 190 for 3, 3 and 11 bringing my C1RM to 260. Currently waiting for one guy to finish using the power rack for one arm presses with a Tbar so I can do my OHP 😐
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    Just out of curiosity have you tried the Matador...

    Just out of curiosity have you tried the Matador diet? After a little research that's what I started doing. You basically lose about 5 lbs of fat per month but it's structured to alternate 2 week...
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