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  1. #61
    Omega Weapon EjnarKolinkar's Avatar
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    Striated or bust znik.

    I weakened to back pain and insomnia and takong 5 dats break, (no yolo). Im not stopping though. Full natty dyel will be achieved.

    Highlight for me has been rectus femoris poking through the vanilla pudding of my quad. Still 26" cold hope I can hold onto that.

    Ive got to run 2200 now to keep things moving. I can only go to 2000 for a few weeks tops... metabolic second wind pls, lel probably not

    How many hrs cardio now znik?
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  2. #62
    Sam the Eagle Znik's Avatar
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    Originally Posted by EjnarKolinkar View Post
    Striated or bust znik.

    I weakened to back pain and insomnia and takong 5 dats break, (no yolo). Im not stopping though. Full natty dyel will be achieved.

    Highlight for me has been rectus femoris poking through the vanilla pudding of my quad. Still 26" cold hope I can hold onto that.

    Ive got to run 2200 now to keep things moving. I can only go to 2000 for a few weeks tops... metabolic second wind pls, lel probably not

    How many hrs cardio now znik?
    I only lift 3x / week now, supposed to do 6x per 8 day cycle but recovery and energy won't let me.

    I do like no cardio at all atm, if I do any direct cardio my legs don't recover at all even when it's LISS. Instead I try to keep myself busy with other things, like cleaning, fixing the attic, repainting molding etc. etc.
    My story going from obese to fit while battling daily chronic headaches:
    http://forum.bodybuilding.com/showthread.php?t=155566013&p=1104734533#post1104734533

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    http://forum.bodybuilding.com/showthread.php?t=167135911
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  3. #63
    Omega Weapon EjnarKolinkar's Avatar
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    Originally Posted by Znik View Post
    I do like no cardio at all atm, if I do any direct cardio my legs don't recover at all even when it's LISS.
    I've been doing next to none, walks. I've been contemplating pplppl lower volume just to boost the activity. Also contemplating just forcing walking 1 hr. Probably try pplppl and see what happens, maybe my gainz all fall off.



    Wifes birthday so been doing things with/for her. Went to her fav coffee shop, got her new travel mug, picked up stuff I needed for baking. Made dozen wafffles, froze half of them for son to eat this week. Baked vanilla butter cake of peace. OMG the smell of this thing is unreal. Sad to see the last of the blood orange/cherry preserves go (RIP). Blows away even the salted caramel. Now patiently waiting for next batch of preserves at Costco from ED Smith.



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  4. #64
    Point six kmac1196's Avatar
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    Ejn....Yum. What a nice hubby. Happy Birthday to your wife! My husband's bday is Monday (tomorrow)...and mine is next Monday.

    Znik....I don't envy what you're going through...it must be hard. Your body is not happy down that low...but if it's your goal...you'll be upset if you got this close and didn't get there. You'll always wonder. Get it done and move on.

    Hello to everyone else. Quiet over the weekend here.

    Today is a rest day for me. I'm probably going to just sit outside by the pool and relax today. Only got an hour out yesterday. I'm going to weigh in tomorrow since I have a neighborhood gathering on Monday night with food and alcohol and I don't want the results skewed. It will be 4 weeks since my increase in cals....still running 2900 ish.

    1st week gain of 7 (to be expected after 3 of 1200 before that).
    2nd week stayed the same
    3rd week gain of 1 lb (TOM and I expected more so that was nice).
    4th week.....TBA

    If it's the same I'll be totally psyched. I thought it would take me longer to find maintenance since it's been so long (actually never). I'll stay here for 8 more weeks before attempting to cut again...first break ever and it's challenging.

    Things I like....my body shape is changing...legs, arms, butt....in good ways. Strength is good. Energy is good. Food is good! Not gaining weight.

    Things I don't like....not losing weight.

    Really, that's it but I can handle waiting a bit. Not weighing everyday is so helpful right now. It doesn't screw up my mood at all. Focusing on other things besides my weight for the first time in my life is so great for me (Kure has been telling me this for years!). All good things. I'll get the rest of the 40 off eventually.

    I think I'll take some pics on Monday, too. And keep monthly ones to see. Since I'm not looking for scale changes right now.

    Also, looking for a hypertrophy program to run for a bit. I've got 2 more weeks (maybe 3) of ICF again and I'd like to switch for 4-6 weeks to something different. Anybody have any recommendations? Remember...I work out at home.

    Sorry...I rambled ....What's everyone up to?
    Kristen
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  5. #65
    Sam the Eagle Znik's Avatar
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    Originally Posted by kmac1196 View Post
    Znik....I don't envy what you're going through...it must be hard. Your body is not happy down that low...but if it's your goal...you'll be upset if you got this close and didn't get there. You'll always wonder. Get it done and move on.

    Also, looking for a hypertrophy program to run for a bit. I've got 2 more weeks (maybe 3) of ICF again and I'd like to switch for 4-6 weeks to something different. Anybody have any recommendations? Remember...I work out at home.

    Sorry...I rambled ....What's everyone up to?
    Yep, pretty hard. Everything requires a ton of effort to do these days, my body pretty much doesn't want to move. I really really want to quit but I am not going to, if I quit now I have to go through all of this and more next cut!

    For workouts you can check out PHAT. Or maybe Tom Mutaffis 3 day split/PPL
    Tom Mutaffis 3-Day Split:

    Monday: Pulling (Back/Biceps)
    - Deadlift (3-5 sets of 3-5 reps)
    - Chins or Wide Grip Pulldowns (3-4 sets of 5-8 reps)
    - One-Arm Dumbbell Rows (2 sets of 8-10 reps)
    - Close Grip Pulldowns (3 sets of 10-12 reps)
    - Barbell Curls (2 sets of 10 reps)
    - Hammer Curls (2 sets of 10 reps)

    Wednesday: Pushing (Chest/Shoulders/Triceps)
    - Flat Dumbbell Bench Press (3 Sets of 5-8 reps)
    - Incline Barbell Bench Press (2 sets of 8-10 reps)
    - Dips (2 sets of max reps)
    - Seated Dumbbell Military Press (3 sets of 6-10 reps)
    - Overhead Dumbbell Extension (2 sets of 8-12 reps)
    - Side Laterals (2 sets of 8-12 reps)
    - Pushdowns (2 sets of 15-25 reps)
    - Cable Crossover / Pec Deck (1 drop set of 20-30 total reps)

    Friday: Lower Body (Legs)
    - Squats (3 sets of 5-8 reps)
    - Strait Leg Deadlifts (3 sets of 6-10 reps)
    - Walking Lunges (2 sets of 10 reps/leg)
    - Leg Curl / Feet High Leg Press Superset (2 sets of 10-25 reps/set)
    - Calf Raises (3 sets of 10-15 reps)

    Cycle Deadlifts every second week if recovery is poor.

    Program can also be used as a PPL rest PPL (7 day cycle) or PPL rest rest PPL (8 day cycle)
    depending on time and/or recovery.
    Or 4 day split if you want full bro-hypertrophy:
    Template:

    Monday: Back
    Tuesday: Chest
    Wednesday: Cardio / Abs / Stretching
    Thursday: Legs
    Friday: Arms / Shoulders
    Sat: Rest,
    Sun = Monday

    Specific Workouts:

    Back:
    - Deadlift: (2) sets of 2-5 reps
    - Chins / Assisted Chins: (3-5) sets / goal of 25 total chins, 50 for advanced.
    - T-Bar Rows: (2) sets of 5-8 reps
    - Close Grip V-Bar Pulldown / (Superset) / Seated V-Bar Row: (2) sets of 8-10 reps each.
    - One Arm DB Rows /or/ Underhand Barbell Rows: (2) sets of 10-15
    - Shrugs: 2-3 sets of 8-12 reps
    - Good Morning: 2-3 sets of 8-12

    Chest:
    - Incline Bench Press: (3) sets, 3-8 reps
    - Flat Dumbbell Bench Press: (2) sets of 10
    - Decline Flyes: (1) sets of 12
    - Hammer Strength Incline Press: (2) sets of 8
    - Cable Crossover: (2) sets of 12
    - Optional: Decline Bench press (2) sets of 12

    Legs:
    - Squats: (3) sets of 5-8 reps
    - Standing Lunges: (3) sets of 8-10 reps
    - Stiff Leg Deadlift: (3) sets of 8-10 reps
    - Superset: Option 1: Leg Extension / Leg Curl: (2) sets of 10-15 reps each
    Option 2: Hack Squat / Leg Press: (2) sets of 10-15 reps each

    Arms & Shoulders:
    - Seated DB Military Press: (3) sets of 5-10 reps
    - Dips / Weighted Dips: (2) sets of 8-10 reps
    - Barbell Curls: (2) sets of 8-10 reps
    - Overhead DB or Barbell Extension: (2) sets of 8-10 reps
    - Lateral Raise / Front Raise Superset: (2) sets
    - Close Grip Bench / Pushdown Superset: (2) sets
    - Preacher Curl / Hammer Curl Superset: (2) sets
    - Facepulls: (2) sets

    **I would recommend that you typically perform deadlifts every other week.
    Or Layne Norton's PHAT routine which seems to be one of the most popular ones: http://www.simplyshredded.com/mega-f...ated-2011.html

    Depending on equipment you might need to replace some movements.

    I am back up in the attic after 2 days break from the insulation Going slowly since I am fighting my body's "don't move or do anything" instinct.
    My story going from obese to fit while battling daily chronic headaches:
    http://forum.bodybuilding.com/showthread.php?t=155566013&p=1104734533#post1104734533

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    http://forum.bodybuilding.com/showthread.php?t=167135911
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  6. #66
    Omega Weapon EjnarKolinkar's Avatar
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    Znik has the full program copypasta on his clipboard at all times for rapid deployment

    People seem to like phul a lot too.

    https://www.muscleandstrength.com/workouts/phul-workout


    Could stick with fullbody if 3x works good

    http://www.bodybuilding.com/fun/mahler109.htm

    Monday:
    Military Press
    Bench Press
    Bent-over Row
    Barbell Curl
    Triceps Extension
    Parallel Squat
    Standing Calf Raise
    Deadlift
    Crunch


    Wednesday:
    Alternating Dumbbell Military Press
    Parallel Bar Dip
    Pull-up
    Alternating Dumbbell Curl
    Triceps Extension Bench Press
    Front Squat
    Seated Calf Raise
    Back Raise
    Hanging Leg-raise


    Friday:
    Upright Row
    Incline Press
    One-arm Dumbbell Row
    Concentration Curl
    Lying Triceps Extension
    Dumbbell Lunge
    Standing Calf Raise
    Deadlift
    Sit-up


    Pretty easy to sub barbell exercise for any of this.
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  7. #67
    Point six kmac1196's Avatar
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    Thank you!!! Going to check these all out and see which one I think I'll like!

    I've only ever done 3 days a week but now with more cals maybe I can swing a 4 day bro split with the volume.
    Kristen
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  8. #68
    <3 pupper caprica6's Avatar
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    Hey, everyone. .



    I went for a walk on a path that makes a ring around an island. From the shade of pine trees I could look out onto a number of other islands in the bay, a rocky beach down below, plus some of my old haunts, a few different lighthouses.


    It's 95 degrees and humid. I feel like stripping down and running into the water.




    I've had this message open for a while.

    Now I'm at another spot across the bay, looking back at that island.

    Om nomming on cherries.

    ...


    That was super fast sticky service. Iceman stickied us w/in an hour of my writing to him. EJnar, I wrote to Phoenix and told him we were all set. He must be away right now.
    it’s all uphill from here
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  9. #69
    Sam the Eagle Znik's Avatar
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    Originally Posted by caprica6 View Post

    That was super fast sticky service. Iceman stickied us w/in an hour of my writing to him. EJnar, I wrote to Phoenix and told him we were all set. He must be away right now.
    The female magic, would probably take 3+ weeks if one of the guys asked
    My story going from obese to fit while battling daily chronic headaches:
    http://forum.bodybuilding.com/showthread.php?t=155566013&p=1104734533#post1104734533

    Summer shred 2015. -final updated posted Sept. 19.
    http://forum.bodybuilding.com/showthread.php?t=167135911
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  10. #70
    <3 pupper caprica6's Avatar
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    Lol

    Are we in for an extreme close-up of those veins? (No fetish) I know you're proud of them.
    it’s all uphill from here
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  11. #71
    2 Bagels please MrM27's Avatar
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    So it looks like my workers comp vacation is over. I was looking at pictures from this summer, last summer and 2 summers ago and 5 months of no training this year, from February till now really made a difference. I'm smaller and it pissed me off. I had super vanity goals for this summer and those were completely sidelined. So for this summer it's just being where I am and bulking again in the fall. Sigh. I posted a picture of me yesterday and a lost to go along with it last night and deleted it within 10 seconds. I will wait until Znik goes on vacation to do it again.
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  12. #72
    Omega Weapon EjnarKolinkar's Avatar
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    Originally Posted by MrM27 View Post
    So it looks like my workers comp vacation is over. I was looking at pictures from this summer, last summer and 2 summers ago and 5 months of no training this year, from February till now really made a difference. I'm smaller and it pissed me off. I had super vanity goals for this summer and those were completely sidelined. So for this summer it's just being where I am and bulking again in the fall. Sigh. I posted a picture of me yesterday and a lost to go along with it last night and deleted it within 10 seconds. I will wait until Znik goes on vacation to do it again.
    Ah yeah but it comes back pretty quick, you will get into the swing again.





    I hate all pics. Half of me is lean other half is not. Look like dis



    hanker for a hunka cheese?




    But srsly mrm, nice little mass gain after the lay off should be nice for you. Good to help you get back on your game in the gym.

    Sound nice cap get some of that salt water swimming in for me. My beach trip has been postponed. Going through withdrawals.










    unrelated gifs you find while looking for gifs





    I like this cat gif, not much of a cat gif user by and large, just the bee suit and the cat chopping the watermelon in half, This one going in the list tho.
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  13. #73
    Registered User livin101's Avatar
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    Welcome to the Recomp zone crew checking in. I am discovering that I am still not eating enough for a lean bulk!
    Total fat lost by following advice in stickies: ~100+ lbs.

    95:5 Crew - (95% diet, 5% weights) || Ceiling cat is watching you crew

    Cut V.3.0

    Sept. 07: 198 lbs
    Sept. 25: 196 lbs
    Oct. 5: 193 lbs
    Oct. 10: 191 lbs
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  14. #74
    Sam the Eagle Znik's Avatar
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    Originally Posted by caprica6 View Post
    Lol

    Are we in for an extreme close-up of those veins? (No fetish) I know you're proud of them.
    Depends on which veins you are talking about, the abdominal and quad ones are pretty hard to take pics of because the skin is so messed up in that area.

    Been slacking on pics lately, took some veiny ones 3-4 weeks ago though. The calf one is unpumped but full of carbs, forehead veins poppin out too which only happens when I am pretty lean.



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    My story going from obese to fit while battling daily chronic headaches:
    http://forum.bodybuilding.com/showthread.php?t=155566013&p=1104734533#post1104734533

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    http://forum.bodybuilding.com/showthread.php?t=167135911
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  15. #75
    Point six kmac1196's Avatar
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    Good morning!

    Very veiny Znik!

    Hoping to recomp crew checking in.

    Pants were tight yesterday....grrrrr Breaks are hard. Want to cut. 1 month down...2 to go?

    Husband's bday today....so food food food and drinks! I'm weighing in today. We'll see. And lifting.

    More later!
    Kristen
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  16. #76
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    Grumpy as hell because I cooked iftar (breaking of the fast feast) yesterday and overate by about 1k calories in cheesecake and brownies.

    *groans*

    Edit: obligatory yum yum pics for you:



    Means I have to decrease cals by 500 today and tomorrow. End of fasting is Friday (we think) which will mean another massive feast. GAH! I'm never going to get back down to 135.
    Last edited by MuzzieChik786; 07-13-2015 at 08:55 AM.
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  17. #77
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  18. #78
    Sam the Eagle Znik's Avatar
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    If anyone has seen my hormones and libido somewhere please let me know, I seem to have lost them.
    My story going from obese to fit while battling daily chronic headaches:
    http://forum.bodybuilding.com/showthread.php?t=155566013&p=1104734533#post1104734533

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    http://forum.bodybuilding.com/showthread.php?t=167135911
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    Omega Weapon EjnarKolinkar's Avatar
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    Im back on the fat loss bandwagon.

    Kmac probably has them znik. She does not have the glycogen anymore. I have it now. All of it.
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    Originally Posted by EjnarKolinkar View Post
    Im back on the fat loss bandwagon.

    Kmac probably has them znik. She does not have the glycogen anymore. I have it now. All of it.
    I want em back, some glycogen too please. Ill be willing to trade all my subcutaneous water for it.
    My story going from obese to fit while battling daily chronic headaches:
    http://forum.bodybuilding.com/showthread.php?t=155566013&p=1104734533#post1104734533

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    http://forum.bodybuilding.com/showthread.php?t=167135911
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  21. #81
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    i found some but they're mine. sry




    if a hormone falls in the forest and there's no-one to hear it, does it make a sound?





    eta: i'm thinking up obviously female photobucket usernames.
    Last edited by caprica6; 07-13-2015 at 04:19 PM.
    it’s all uphill from here
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    Originally Posted by caprica6 View Post
    i found some but they're mine. sry
    libido or hormones ?
    My story going from obese to fit while battling daily chronic headaches:
    http://forum.bodybuilding.com/showthread.php?t=155566013&p=1104734533#post1104734533

    Summer shred 2015. -final updated posted Sept. 19.
    http://forum.bodybuilding.com/showthread.php?t=167135911
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  23. #83
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    both



    i've ducked into a library this evening and i have a Men's Health mag in front of me. i picked it up since Chris Pratt was on the cover. :P now reading "When You Should Say No to Sex".


    sigh
    it’s all uphill from here
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    Originally Posted by Znik View Post
    Depends on which veins you are talking about, the abdominal and quad ones are pretty hard to take pics of because the skin is so messed up in that area.

    Been slacking on pics lately, took some veiny ones 3-4 weeks ago though. The calf one is unpumped but full of carbs, forehead veins poppin out too which only happens when I am pretty lean.



    Definitely mirin' that vascularity. I'm just happy when my single rogue vein and striations show up on my shoulders. Starting to get a web on my bicep occasionally, but they aren't sticking around for long periods of time either.
    Total fat lost by following advice in stickies: ~100+ lbs.

    95:5 Crew - (95% diet, 5% weights) || Ceiling cat is watching you crew

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  25. #85
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    Sigh. July 13, and jackwads are still shooting off fireworks at 10 PM on a Monday.

    Also, can confirm - Cap, your pic game up on my "bodybuilding.com" Google Image search too. 22 rows down. Interestingly, the first vintage Arnold pic didn't come up until the 20th row. You're only two rows behind the legend.
    Started in April, 2013 at 212 lbs. Completely inactive at the time. Fat with zero muscle mass.
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    112 heat index day bro checkin' in

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    Hello, I am new to this forum.. loved the experiences shared here
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    Welcome Elina!
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  29. #89
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    I still have all the glycogen and hormone/libido

    Sorry, I cannot share. I'm almost ready to give the glycogen back though as I posted at 2.2 gain this week. Cals avg were 2800 this week....so that would mean that I over ate my maint cals by 1100 cals per day.....So are we saying that 1700 cals is my maint cals or am I still filling up glycogen??/?

    I do not like the Break of Diet. It has been 1 month.....How long do I need to break?? Struggle is real.


    Cardio today. Day off from work but grocery shopping.
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  30. #90
    Omega Weapon EjnarKolinkar's Avatar
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    Originally Posted by kmac1196 View Post
    I still have all the glycogen and hormone/libido

    Sorry, I cannot share. I'm almost ready to give the glycogen back though as I posted at 2.2 gain this week. Cals avg were 2800 this week....so that would mean that I over ate my maint cals by 1100 cals per day.....So are we saying that 1700 cals is my maint cals or am I still filling up glycogen??/?

    I do not like the Break of Diet. It has been 1 month.....How long do I need to break?? Struggle is real.


    Cardio today. Day off from work but grocery shopping.

    You are going to make it. Glycogen is likely full. Maybe try 2200 cals? That's like middle of the road for 180 pounds at 35% BF (lol I dont know what you weight or body fat). It would be nice to find a calorie level you are even at after all this work on your part.


    Originally Posted by mavajo View Post
    Sigh. July 13, and jackwads are still shooting off fireworks at 10 PM on a Monday.

    Also, can confirm - Cap, your pic game up on my "bodybuilding.com" Google Image search too. 22 rows down. Interestingly, the first vintage Arnold pic didn't come up until the 20th row. You're only two rows behind the legend.

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