1 Year to leave "Do I even lift?" Status.

[DCutch]

Bumping your thread for you, I'll take some time to read through your log later, keep with the updates man!

[Gibb1991]

haha did chest/back today, so i will be rested up till Friday and Saturday. When should i get the pass, at the front desk? Btw, If you got a ps3 play metal gear rising revegeance, goat final boss and amazing soundtrack just downloaded it, its my playlist right now, feeelin pumped.

Haha, I actually have PS3 but I never play it. In the summer I'll probably get back into it, but not right now.
So were Saturday/Sunday now? Btw, me and Grounderwater are donating blood Friday so we may not be full strength Saturday.

Bumping your thread for you, I'll take some time to read through your log later, keep with the updates man!

Love having new people in the thread. Subscribe bitch
I tried this new preworkout some guy from work gave me two samples of. It's Factor 5? Not a stimulant, but felt like I was recovering so fast.

Shoulders/traps/triceps
DB shoulder press
35s x 15
50s x 12
60s x 7
60s x 7
60s x 7
60s x 6
-HUGE PR here. Gonna get that to sets of 8 then bump to the 65s
Barbell shoulder press
125 x 5
115 x 6
115 x 5
Behind the neck shoulder press
75 lbs x 10
75 lbs x 12
75 lbs x 10
-Second time doing this, added 10 lbs. Still pretty easy, feels god though
Lateral raises super set shrugs
40s x 10 >>> 30s x 8 >>> 15s x 8 Shrug- 185 x 12
40s x 10 >>> 30s x 8 >>> 15s x 8 Shrug- 185 x 9 >>> 135 x 10
40s x 10 >>> 30s x 8 >>> 15s x 8 Shrug- 185 x 8>>> 135 x 6
Close grip bench
125 x 10
135 x 7 PR
135 x 6
-Life time PR on that close grip
Then we finished with 4 sets of push downs

[eltwentyone]

yeah saturday and sunday sounds good.

[Gibb1991]

Unscheduled arms workout! Was feeling good after clinical today so I wanted to do something simple and quick.

Arms
Seated DB curl super set rope pull down
25 lb curl x 15 Pull down 12 rep set (almost failure)
30 lb curl x 10 12 rep (failure)
30 lb curl x 10 9 rep REST PAUSE 3 reps
30 lb curl x 9 8 rep REST PAUSE 2 reps REST PAUSE 1 rep
Seated behind the neck tricep extension with EZ Curl bar curls
60 lb extension x 10 65 lb curl x 10
60 lb extension x 10 70 lb curl x 8
60 lb extension x 10 70 lb curl x 5 >>> 55 lb curl x 8
One arm cable push down with Reverse curls
Push down 8 reps each arm (basically till failure) curl 50 lbs x 8
push down 8 reps curl 50 lbs x 8
push down 8 reps curl 50 lbs x 8
push down 8 reps curl 50 lbs x 8
-Just so happened to pick the perfect weights apparently. That was a legit 8 rep max on every set
Reverse grip push downs with concentration curls
push down 8- 10 reps 45 lb curl x 6
push down 8- 10 reps 45 lb curl x 5
Concentration curl machine
set of 6
set of 4 >>> then 8
-Again, machine isn't marked, no idea on the weight.


Solid arms workout. Haven't done just arms in a while.

[MilkBender]

mirin chinups!

[Gibb1991]

mirin chinups!

Thanks bro. Feels good lol, I remember back in the day not being able to do 1 with body weight.

[Gibb1991]

yeah saturday and sunday sounds good.

Lifted with this guy. Honestly I have a bit of a cold and I think my preworkout hit me oddly so I didn't have the stamina I normally do, still solid session.

Chest/Triceps
DB bench
35s x 20
60s x 13
80s x 6
80s x 3 (I moved weird when I went to lay down, ended up almost falling and it kind of ruined the set)
80s x 5
Incline bench
135 x 6
135 x 5 or 6
135 x 5>>> 115 x 3 >>> 95 x 3 >>> 45 x 8
-Last set was killer, had nothing left in me
Decline Barbell
135 x 10
185 x 5 >>> 155 x 5 >>> 135 x 6
185 x 3 >>> 135 x 6 >>> 95 x 8 >>> 45 x 8
Cable cross overs
3 sets 6-12 reps
Decline close grip bench
135 x 3
115 x 6
-This is hard as phuck. Ely does it with 185 lol, I figured I would give it a shot
Rope push downs with bar
4 sets 6- 12 reps
Cable tricep extensions behind the back
3 sets 8ish

Ely was mirin volume. Wish he could join tomorrow for back day but he's gotta go home. Back day is where volume is the killer for me.

[eltwentyone]

haha yeah the volume killed me, actually will try to do more drop sets, incline drop set really got me, couldnt even bench the bar at the end.

[Gibb1991]

haha yeah the volume killed me, actually will try to do more drop sets, incline drop set really got me, couldnt even bench the bar at the end.

Hell ya. We've only been doing that for two weeks now to be honest lol. But it's the best part of the routine I think, I could tell you didn't think it was gonna be hard at first but I bet you learned lol.

Frustrated today. Gym was closed and I didn't think it would be, probably will be tomorrow too. But I won't be able to gym tues/wed for sure, Thursday is iffy also. Can't wait until all this school work calms down.

[eltwentyone]

Yeah man i didnt expect it to burn me out that quick. Also, I realized that the gym would be closed late too, now back to the school grind.

[eltwentyone]

I am planning to cut, how long do you think it will take to get to 7% bodyfat, i think iam around 14% right now.

[Gibb1991]

I am planning to cut, how long do you think it will take to get to 7% bodyfat, i think iam around 14% right now.

I'm not a good judge of this, but I'm gonna say your higher than 14%. At 14% you can see a pretty good ab outline, but I'm not sure. Also why 7%? That's pretty low man. Why not like 10%?

I really have no idea how to answer this question. Just get in a small caloric deficit and try to loose 1-2 lbs per week.
http://forum.bodybuilding.com/showth...58003&page=254

That thread is sick as phuck. Throw up some pics and ask for advice. They'll tell you the same thing I did though, caloric deficit and keep lifting heavy.
My plan right now is eating about 1800 calories and I plan to do 400 calories of cardio 4 times a week. As of Wednesday night I should have the time for it. Today I hit 1900 calories but no gym due to lack of time. Will hit back tomorrow after my skills testing and do 400 calories of cardio after. Sad thing is I need to not bring Groundwater because he won't do cardio (afraid to loose his ecto gains lol)

[eltwentyone]

I'm not a good judge of this, but I'm gonna say your higher than 14%. At 14% you can see a pretty good ab outline, but I'm not sure. Also why 7%? That's pretty low man. Why not like 10%?

I really have no idea how to answer this question. Just get in a small caloric deficit and try to loose 1-2 lbs per week.
http://forum.bodybuilding.com/showth...58003&page=254

That thread is sick as phuck. Throw up some pics and ask for advice. They'll tell you the same thing I did though, caloric deficit and keep lifting heavy.
My plan right now is eating about 1800 calories and I plan to do 400 calories of cardio 4 times a week. As of Wednesday night I should have the time for it. Today I hit 1900 calories but no gym due to lack of time. Will hit back tomorrow after my skills testing and do 400 calories of cardio after. Sad thing is I need to not bring Groundwater because he won't do cardio (afraid to loose his ecto gains lol)

haha well i have been bulking for 2 years now, so I wanna be lean as possible. see the difference. yeah I will post there and see whats up. is eating carbs such as white rice a myth? Does it matter if eat carbs like bread, white rice etc.

[Gibb1991]

haha well i have been bulking for 2 years now, so I wanna be lean as possible. see the difference. yeah I will post there and see whats up. is eating carbs such as white rice a myth? Does it matter if eat carbs like bread, white rice etc.

Eat at least whole wheat so you can get some fiber in you (Icecream fitness has a good video on fiber and how it helps you digest food/ actually lowers overall caloric intake slightly-though I doubt enough to make a real difference in fat loss but still get your fiber). White rice has less fiber than brown rice and breaks down faster, but that's about it.
For fat loss what matters is your macro nutrient intake. Get 1 g of protein/lb body weight, 0.4g of fat / lb body weight and fill the rest with carbs. I think you figure out maintenance calories with BW x 15? could be 12.
BONKIES! HELP THIS MAN!Bonkies has been cutting for like 6 years or something like that.
But overall cutting is easier than bulking. Get a caloric deficit, lift heavy, get enough protein. I personally think it is better to have slightly higher calories but add cardio because you take in more nutrients but thats my opinion, and I don't follow it anyways because of time constraints of school/work so I just eat less.

[eltwentyone]

Eat at least whole wheat so you can get some fiber in you (Icecream fitness has a good video on fiber and how it helps you digest food/ actually lowers overall caloric intake slightly-though I doubt enough to make a real difference in fat loss but still get your fiber). White rice has less fiber than brown rice and breaks down faster, but that's about it.
For fat loss what matters is your macro nutrient intake. Get 1 g of protein/lb body weight, 0.4g of fat / lb body weight and fill the rest with carbs. I think you figure out maintenance calories with BW x 15? could be 12.
BONKIES! HELP THIS MAN!Bonkies has been cutting for like 6 years or something like that.
But overall cutting is easier than bulking. Get a caloric deficit, lift heavy, get enough protein. I personally think it is better to have slightly higher calories but add cardio because you take in more nutrients but thats my opinion, and I don't follow it anyways because of time constraints of school/work so I just eat less.

will do, I am going to start after exams are done, planning to start basketball training during the summer, lose the weight and become better at basketball, win win situation.

[Gibb1991]

Feel like crap and in a bad mood. Failed my skills test because I misread the doctor's order and started preparing the wrong med. I get to redo the test in a week or two but still mad at myself. Also was really tired for some reason but heres the workout I got through.

Back/Biceps
Chin ups
BW x 12
+25 lbs x 5
+25 lbs x 4
+25 lbs x 4
+25 lbs x 3
+15 lbs x 5
+15 lbs x 4
Pull ups
BW x 5
BW x 4
DB Row
70 lbs x 10
70 lbs x 10
70 lbs x 10
Close grip neutral grip pull downs
14 plate x 10
14 plate x 6
14 plate x 5 REST PAUSE x 3
10 plate x 10
Chest supported row
2 plates x 10
2 plates x 10
2 plates x 10
Cable row
150 lbs x 3
120 lbs x 8
120 lbs x 8
120 lbs x 6
Seated alternating curls
25 lbs x 11
25 lbs x 10
25 lbs x 9
Preacher curl machine
3 sets 5-8 reps

Bad day overall lift wise. Still don't feel good.

[Gibb1991]

Wasn't gonna workout but I got really mad and just needed to go somewhere and be aggressive, so the gym was the best idea. I just realized I did biceps yesterday so this will be two days in a row lol: Bro Mode Activated

Arms
Close Grip Bench
95 lbs x 20 PR
115 lbs x 13? - Not 100% sure
135 x 8
135 x 6
135 x 4?
-Like no rest time between these sets, didn't have my wrist brass either so I'm surprised I'm not in pain right now
115 x 8
Seated alternating DB curls
25 lbs x 20ish
25 lbs x 20 ish
30 lbs x 12
30 lbs x 10
30 lbs x 8
Bar push downs super set cable curls
5 sets of each going to failure and increasing weight each set. Failure rep ranged from 8- 20
-Again these cables arn't marked and I have no idea how to tell the weight so I just went by failure and kept going until I was in pain, very little rest at all
Curls
75 lbs x 4
- Super set One arm DB standing tricep extension
20 lbs x 8 each
--> I did only one set, I don't like the motion. Just trying something new
Curls Super set Seated DB behind the neck tricep extension
curls: 75 lbs x 3 REST PAUSE 1>>> 60 lbs x 6 Extension: 55 lbs x 10
curls: 60 lbs x 8 Extension: 55 lbs x 10
--> Extensions with the DB are funky on my shoulder, I may just not be placing it right. I'll have to find something else next time or go nice and light
Cable push downs
3 sets of 6-10 reps
-> Didn't mean to go so heavy either, but that was like almost the lowest amount of weight on the machine and I was so tired it's all I could do
Machine preacher curls
3 sets of 8- 10

Strong workout honestly. Intensity was there, only thing that hindered the workout was the crowding

[eltwentyone]

Went heavy volume for back on mon did legs today and durin squats my lower back gave out its stiff and hurts advice?

[Gibb1991]

Went heavy volume for back on mon did legs today and durin squats my lower back gave out its stiff and hurts advice?

Happened today? Motrin and Ice. Tomorrow motrin and heat. Probably take a few days off. If you must lift then flex your butt as hard as you can, supports your lower back.

[eltwentyone]

Happened today? Motrin and Ice. Tomorrow motrin and heat. Probably take a few days off. If you must lift then flex your butt as hard as you can, supports your lower back.

yup today damn it hurts and stiffness, a turrible injury haha

[Gibb1991]

yup today damn it hurts and stiffness, a turrible injury haha

How you feeling now?

Back/Traps/Biceps
Chin ups
BW x 10
+ 25 lbs x 5
+25 lbs x 5
+25 lbs x 3>>> +15 lbs x 4>>> BW x 3
+15 lbs x 5
Pull ups
BW x 5
BW x 5
BW x 5
DB row
80 lbs x 8
80 lbs x 10
80 lbs x 8>>> 65 lbs x 8
Underhand barbell rows
135 x 10
145 x 7?
145 x 6
Bierly rows
30 lbs x 15
30 lbs x 15
30 lbs x 15
-Saw this on a Marc Lobliner video. Basically you stand at like 75 degrees (just the slightest bend you can manage) with two dumbells and pinch your shoulder blades together. You can really feel it in the traps area
http://youtu.be/d-BmSTo99tI?t=3m7s
Dead lifts
135 x 10
185 x 10
235 x 6
265 x 3
-First time doing these in a long time, was satisfied with performance at the end of the back workout
Cable row super set preacher curl machine
130 lb row x 12
130 lb row x 12 curl- 7 rep max
130 lb row x 10 curl - 6 rep max
130 lb row x 4>>> 100 lb row x 6 curl- 6 rep max
-More rowing sets than curls because I did a couple while my friend took a chit
DB curl super set rear delt flies
3 sets of curls with 30 lbs and a few sets of rear delt flies that weren't done with much intensity lol

Felt like a great workout. Was pissed my friend did chest without me yesterday but it kind of works out, ill do shoulders tomorrow and then chest monday or tues since I got a date tues night so thats perfect. Gotta fill in that v neck nomsayin?

[Bonkies]

nice sesh m8, back to deadlifting? Your back must be feeling good

[Gibb1991]

nice sesh m8, back to deadlifting? Your back must be feeling good

Well I hit 315 in December but my knee was bad so I've been doing mostly rows and chins.
Wrote out our summer routine today, this was our back workout we wrote up. Feels sick man, but may have to do some supersets to make it take less time

[eltwentyone]

back is been recovering nicely worked out chest and back today, couldnt go full out, made me realize use back for everything, like picking up weights etc.

[JustBulk]

DYEL?

Nah, not srs. Keep going brah. We all gonna make it.

[Gibb1991]

DYEL?

Nah, not srs. Keep going brah. We all gonna make it.

Lol, thanks brah. Made more progress in the last 4-6 months than in any other point in this thread. Summer about to begin I'm ready to make all kinds of gains.

Got yucky on Saturday and I'm fairly certain my middle toe is broken. I splinted it and all but it's pretty chitty. Feelsbadman

[JustBulk]

Lol, thanks brah. Made more progress in the last 4-6 months than in any other point in this thread. Summer about to begin I'm ready to make all kinds of gains.

Got yucky on Saturday and I'm fairly certain my middle toe is broken. I splinted it and all but it's pretty chitty. Feelsbadman

Stop crying and fist yourself.

[Gibb1991]

Weak workout of peace. Was feeling pretty chitty and had to drag myself to the gym. Lost like 10 lbs on each lift which feels bad man.

Chest/ Triceps
DB bench
50s x 18
65s x 12
75s x 5
75s x 5
Incline Barbell
115 x 6
115 x 6
115 x 6
Seated hammerstrength
1 plate + 25 lbs x 6, 5,4
-This is about the same as before. So the strength was there I just couldn't balance I guess
Close grip bench
135 x 6
115 x 8
115 x 8
-Could have rolled with this but I wanted slightly higher reps so I dropped to the 115
Rope push downs
4-5 sets 8-12 reps

[Gibb1991]

Day 2 of feeling meh at the gym. Really beginning to miss my spotter bro. This was just a fast workout I wanted to get in before hanging out with a girl tonight. Gotta hit shoulders before a date to fill in dat v neck, nomsayin?

Shoulders/biceps/bit of abs
DB shoulder press
30s x 20
50s x 12
60s x 6
60s x 3
-not enought wait between sets
60s x 8
-Lol, probably got 5 on my own. The guy I grabbed to spot me helped a ton but I don't think it was his intention
50s x 5
Each set of the DB press was super set with DB curls
30s x 12
35s x 10
35s x 8 REST PAUSE 35s x 2
35s x 6
30s x 6
Barbell shoulder press
95 x 7
95 x 7
95 x 7
-these were bad today. I'm really not sure why.
Supersetted these with chin ups
BW x 12
BW x 10
BW x 10
Lateral raise/dumbell upright rowish
35s x 15 >>> 15s x 10
40s x 9 >>> 15s x 10
40s x 6 >>> 30s x 8 >>> 15s x 10
Each set of those were super set with Reverse grip curls
60 lbs x 8
60 lbs x 8
60 lbs x 8
Cable crunches
60 lbs x 15
70 lbs x 12
70 lbs x 12

[Bonkies]

might be time to start eating more if you keep feeling meh?