Beginner's road to the gains, brah.

[MrGermany80]

Prom is Saturday so there's no way I'm trying to lift before I go rage face (semisrs)

A today

Bench 3x5 @ 185 warmup set @ 135 and a failed 1rm attempt at 225
Squats 3x5 @ 255 and a warmup set @ 155
Chin ups 3x5 all assisted
Rows 3x5 @ 185 and a warmup set @ 135
Farmers carry, plate in each hand, twice there and back across the gym.

Supps were the usual

Decided to see how far I am from my goal 1rm on bench, got it about 50% of the way up then spotter came in. Squats were fun, dat gain. Chin ups were at the lowest assistance level, hope to be doing unassisted in about 2 weeks or so. Rows are getting better as I'm actually properly doing them now. Farmers carry gave me the sickest forearm pump lol

[MrGermany80]

Senior skip day today brahs, feelsgoodman.jpg

A today
Bench 3x5 @ 185 warmup set's with bar, then 95, and 135
Squats 3x5 @ 255 warmup set's with bar, 135, and 185
Chin ups 3x5 all assisted at lowest assistance level
Rows 3x5 @ 185 and a warmup set @ 135
Farmers carry plate in each hand 2 times full gym length

Supps were a scoop of no explode and some muscle pharm brotein

New warmup style helped, and I did low bar squats today and I like it a lot more than high bar, I felt like i had a lot more stability and control.

[MrGermany80]

B today

Front squats 3x5 @ 155 warmup sets at bar and 95
OHP 3x5 @ 85 warmup set @ bar
Deadlifts 1x5 @ 255 and a warmup set @ 135

Supps were same as yesterday, not out of c4 just trying to use up this no explode I've had for a while

Using 2 plates stacked on the floor to shorten deadlift distance as I have short as chit arms and I honestly can't do it from floor and maintain good form. OHP felt quite nice, front squats got my shoulders feeling some type of way, that way is bruised.

[MrGermany80]

A today

Bench 3x5 @ 195 warmup sets @ bar, 95, and 135
Squats 3x5 @ 255 warmup sets @ bar and 135
Chin ups 3x5 assisted at lowest assistance level
Rows 3x5 @ 185 warmup set @ 135
Farmers carry plate in each hand 2 times there and back.

Supps were 2 scoops of c4 and a some muscle pharm brotein

Bench gainz brahs

[MrGermany80]

Although BLSS isn't exactly an aesthetic or physique program, my physique is definitely improving

Front shot, not a massive change but I've gotten a tiny bit more lean, my arms are a bit better, and vascularity (see hand lol) has gone up a wee bit


Lat spread, not much definition but I've gained some width since beginning

[MrGermany80]

Forgot to post yesterday
B

Front Squats 3x5 @ 165 and warmup sets @ bar, 95, and 135
OHP 3x5 @ 95 and a warmup set @ bar
Deadlifts 1x5 @ 255 and a warmup set @ 135

Supps were 2 scoops of c4 and some musclepharm brotein

[MrGermany80]

A today

Bench 3x5 @ 185 warmup sets @ bar, 95, and 135
Squats 3x5 @ 265 warmup sets @ bar and 135
Chin ups 3x5 all assisted at lowest assistance level
Rows 3x5 @205 warmup set @ 135

Supps were 2 scoops of c4 for pre, muscle pharm brotein for post

Squat gain, row gain, soon to be bench gain, feelin good brahs.

[MrGermany80]

A today

Bench 3x5 @ 195 warmup sets @ bar, 95, and 135
Squats 3x5 @ 275 warmup sets @ bar as 135
Chin ups 3x5 all assisted
Rows 3x5 @ 205 and a warmup set @ 135
Farmers carry 2 times back and forth with a plate in each hand.

Supps were the same as the past few workouts

Bench and squat gain feelsgoodman.jpg

[MrGermany80]

B today

Front squat 3x5 @ 165 warmup sets @ bar, 95, and 135
OHP 3x5 @ 95 warmup set @ bar
Deadlifts 1x5 @ 275 warmup set @ 135

Supps were the same

Phuck shoulder bruises, OHP has gotten much more explosive, fixed my form a chit ton on dead lift.

[Sponge19]

Back and traps are starting to really come in mate - keep it up. Good motivation.

[MrGermany80]

Back and traps are starting to really come in mate - keep it up. Good motivation.

Thanks brah!

A today

Bench 3x5 @ 195 warmup sets @ bar, 95, and 135
Squats 3x5 @ 275 warmup sets @ bar and 135
Chin ups 3x5 assisted
Rows 3x5 @ 225 warmup set @ 135

Supps were the same

I was in a hurry so no farmers carry today feelsbadman.jpg, row gain though

[MrGermany80]

Last few days have phucked with my routine, Thursday we had flash floods in my city and a tornado touched down in the city next to ours, we went under lock down and they held us in school for an extra hour afterwards because of it. Friday I spent the day with my girlfriend and then watched our baseball team phuck chit up in the playoffs. Got in a decent workout today though.

B

Front Squats 3x5 @ 175, warmup sets @ bar, 95, and 135
OHP 3x5 @ 105, warmup set @ bar
Deadlift 1x5 @ 275, warmup set @ 135

Supps were a scoop of no explode for pre, muscular pharm brotein for post

OHP is starting to feel a hell of a lot better, same with dead.

[MrGermany80]

Felt like chit through this whole workout, I need to sleep more.

A

Bench 3x5, 1 set @ 205, 2 sets @ 195, warmup sets @ bar, 95, and 135
Squats 3x5 @ 255 warmup sets @ bar and 135
Subbed chins for just seated ez curls 3x5 @ 80, warmup sets @ 35 and 50
Rows 3x5 @ 225, warmup set @ 135

Supps were no explode and brotein

Resetting on squat, just did not feel like doing chins at all today.

[MrGermany80]

Much better than yesterday

B

Front squats 3x5 @ 185, warmup sets @ bar, 95, and 135
OHP 3x5 @ 115 warmup set @ bar
Deadlifts 1x5 @ 285 warmup set @ 135

Supps were 2 scoops of c4 and muscular agriculture brotein

Dem ohps are feeling goooood, dead is slowly coming along.

[port12345]

Not only a likelihood, body fat is generally just about all somewhat lessened nowadays though that's effectively, we gets variety straight down excellent then My goal is to can improve body fat.

[MrGermany80]

Not only a likelihood, body fat is generally just about all somewhat lessened nowadays though that's effectively, we gets variety straight down excellent then My goal is to can improve body fat.

I'm sorry brah, but wut?

[MrGermany80]

Whipping my ass in gear for graduation and finals has really screwed my routine up but oh whale, summer time will be all about the money and the gains (semisrs)

B tonight because I felt wide awake at 1 am and wanted to lift

Front squats 3x5 @ 185, warmup sets @ bar, 95, and 135
OHP 3x5 @ 115, warmup sets @ bar and 65
Deadlifts 1x5 @ 295, warmup sets @ 135 and 205

Supps were a scoop and a half of no xplode and some muscle pharm brotein

Definitely bumping up OHP next b day, deads are coming along, really hoping to hit 3 plates before my brother gets here for graduation so I can at least somewhat keep up with him.

Anyone know how to combat the shoulder bruises that come with front squats?

[MrGermany80]

Worst workout of my life (semisrs)

A (kinda)

Squats 3x5 @ 225, warmup sets @ bar, 135, and 185.
Bench 3x3 @ 205, 195, and 185, warmup sets @ bar, 95, and 135
Farmers carry 2x back and forth with a plate in each hand.

Supps were a scoop of no xplode and muscle pharm protein

Squats felt fine because I reset, bench felt the worst it ever has, limited on time by a lot so I just decided to throw some farmers carries in and leave.

5x a week is starting to catch up to me and I've had a change of heart. I'm fat. Been that way since 6th grade and I pretty much always just accepted it but I don't want to go in to college like this. So I've decided that I'm going to cut down to 3x a week, and on the days in between start doing cardio and abs.

[Farley1324]

You should consider doing the actual Starting Strength routine, the way the author (Rippetoe) intended.

[Jslyon]

I'm new to bodybuilding and just looking for advice. If people can take a min to look at my pics and let me know where to gain and my pros and cons I'll appreciate it

[watermelonbrah]

For a beginner you look to have a very solid foundation for someone just starting out! Congrats!

Regarding trying to cut, I think lifting only 3x a day is a bad idea. From personal experience I actually got lean when I lifted more frequently like 6 days a week and upped the volume. More reps/sets/less weight. And honestly I did little to NO cardio, and I did abs only when I really felt like it. Don't get me wrong both of those are good however the true determining factor is calories in versus calories out. That said I choose to lift more when I am trying to cut since it expends a lot of calories, and obviously the MOST important thing is diet. If you don't have your diet down, it will be hard to cut properly! If you have any questions feel free to ask! I have been there!

[watermelonbrah]

I'm sorry brah, but wut?

Yea that made no sense at all..

[MrGermany80]

For a beginner you look to have a very solid foundation for someone just starting out! Congrats!

Regarding trying to cut, I think lifting only 3x a day is a bad idea. From personal experience I actually got lean when I lifted more frequently like 6 days a week and upped the volume. More reps/sets/less weight. And honestly I did little to NO cardio, and I did abs only when I really felt like it. Don't get me wrong both of those are good however the true determining factor is calories in versus calories out. That said I choose to lift more when I am trying to cut since it expends a lot of calories, and obviously the MOST important thing is diet. If you don't have your diet down, it will be hard to cut properly! If you have any questions feel free to ask! I have been there!

Alright, thanks for the advice!
Nothing is really set in stone as for the next few weeks my workout schedule is going to be a bit weird as I have finals, graduation, and then a senior trip but once summer finally sets in I should be able to get in a more solid routine. I think right now the 3x a week with cardio in between will be good just because the cardio days will take less time meaning more time for studying and homework and chit but once summer actually starts I could probably go back to 4x or 5x and drop the weight a bit.

I still need to take time to sort out diet, it's been a bit all over the place recently. Busy time for my entire family.

[watermelonbrah]

Alright, thanks for the advice!
Nothing is really set in stone as for the next few weeks my workout schedule is going to be a bit weird as I have finals, graduation, and then a senior trip but once summer finally sets in I should be able to get in a more solid routine. I think right now the 3x a week with cardio in between will be good just because the cardio days will take less time meaning more time for studying and homework and chit but once summer actually starts I could probably go back to 4x or 5x and drop the weight a bit.

I still need to take time to sort out diet, it's been a bit all over the place recently. Busy time for my entire family.

I know how it goes it gets hard! Just don't give up!