Miscers that actually lift, please post ITT

[achtungpanzer]

Lift 5x a week crew. This is the start of my 3rd week back, I had to take a 2 month break due to a reblown ACL.

FeelsGoodMane.jpeg

[moletissue]

Lift 5x a week crew. This is the start of my 3rd week back, I had to take a 2 month break due to a reblown ACL.

FeelsGoodMane.jpeg

What's the plan on fixing the ACL? I might be in the same boat right now. I had a bone-patellar-bone graft a few years back and I might have ruptured it recently. Waiting for the inflammation to die down so I can get back in the gym.

[BulkingIsHard]

It’s not worth it AT ALL.

Brb lean bulk for 8 months to gain 15 lbs

Brb cut for 4 months to cut 13 lbs

Brb net gain 2 lbs muscle max

Brb would’ve gained 2 lbs muscle in a year lifting anyway without bulking/cutting

And the alternative is gain nothing on maintenance year round????

[Archangel_Lost]

Das it

Benefits of rest are severely underestimated.

I was listening to a podcast with mike israetel on it and he was talking about seeing elite lifters walking around looking normal because they take 6 months completely off then peak for their comps the rest of the year, because it all comes back quick and it gives so much recovery time. I realized I’ve had that experience from injuries or life as well and usually make better prs doing that than banging my head against the wall lifting years at a time. So I actually enjoy taking time off now every year. Don’t look as good without the temporary muscular swelling of constant lifting, but very refreshing mentally and physically.

[mrdot]

And the alternative is gain nothing on maintenance year round????

Eat clean train hard never give up test your limits and keep hustlin

[Silencespeaks]

And the alternative is gain nothing on maintenance year round????

You can still gain muscle just fine by fluctuating around maintenance +/- few lbs.

[dyee4613]

Indoor gyms just reopened. I forgot how much I missed it. My car died this morning so I even ran to the gym and back to make sure I got my lift in. I hit back today.

As far as goals go, it's really just getting back to the pre-covid physique. I don't do define cuts or bulks. My goal is just to eat healthy food until I stop being hungry.

[HomeGymChains]

What are you training today?

What are your goals?

Are you cutting or bulking?

Bench and cardio.

Keep getting stronger. Keep pushing up PRs on squats and deadlift. Start losing body fat.

Just starting cutting.

[Drew23]

I'm also on 5/3/1. After years of essentially maxing out every workout, I plateaued and decided to program.

Goals this year are:
675 deadlift
405 bench
275 strict press
495 squat to depth

Unfortunately I'm plateauing now even on 5/3/1.

Try 5/3/1 Pro for a while. It's basically the same but instead of AMRAP on your top set you do everything for 5. Same percentages. If you don't get 5, repeat same weights for the next wave.

Bulking natty is for bloatmaxing powerlifters srs

Why it gotta be like that brah? lol

You can still gain muscle just fine by fluctuating around maintenance +/- few lbs.

This. I don't do big swings anymore. +/- 5lbs at a time can lead to big gains.



Hitting my last real heavy squat tonight before the meet. Going to work up to 800 in full gear. Next week deload, then go to the gym and take 750 (opener) in full gear in the monolift, actual meet conditions.

[EoR]

Home gym 4-5x a week, not as heavy but still within 15% of when I was full bloat powerlifting mode.

I don't even weigh myself, maybe once every 6 months. I just go on sight these days.

[mrdot]

Sunny af out about to destroy chest and shoulders for 3 hrs srs

[78novacaine]

Leg/pull today. RDL's, front squats, seated rows, chins, and some curls for the girls. Got 2 more weeks of a quick 8 week cut to drop some winter fluff so just focusing on maintaining as much strength as possible through that.

Hit all time PR squat and deadlifts (385 squat, 530 pull) right before starting cut, so hope to crush those (and PR bench) by the end of the year. Have barely lost any maximal strength even though down 10ish# so I think a very slight surplus through the next few months should lead to some nice strength gainz.

Well this turned out dumb. Took a minor detour to snap city on second (of 2) set of RDL's. Sore as hell today but getting a little better the more I move around. Tweaked this same spot quite a few times over the past 15 years. A couple weeks of rest and rehab work and hopefully I'll be back to 100%

[Khumatmibro]

What are you training today?

What are your goals?

Are you cutting or bulking?

im about to go hit legs (srs) preparing for a show in Decemeber.


it's weird posting on a bodybuilding forum and only see 10% of people who actually go to the gym more than twice a week

Currently bulking. In a bit of a dilemma as I'm still a twink but bf% is higher than avi and unsure whether to keep bulking or get lean for summer.

[Droopdx]

Pull day today aka back and biceps

Pull-ups
Barbell rows
Some lat machine
Some other gay back machine
Two different bicep exercises

[gmenfan40]

Training chest and bis today. Currently cutting. Doing a cycle of Keto to bust through this plateau. Summertime cuts to look juicy as fukk, full of cuts for the sloots.

[MaiGainsbrough]

Just jumped on a powerful yellow/golden compound

Push day tomorrow.

[AdvancedDreamer]

at the end of my cut and dreading this leg workout today.

[Ken-O]

I was listening to a podcast with mike israetel on it and he was talking about seeing elite lifters walking around looking normal because they take 6 months completely off then peak for their comps the rest of the year, because it all comes back quick and it gives so much recovery time. I realized I’ve had that experience from injuries or life as well and usually make better prs doing that than banging my head against the wall lifting years at a time. So I actually enjoy taking time off now every year. Don’t look as good without the temporary muscular swelling of constant lifting, but very refreshing mentally and physically.

I actually like reading this because i may have to take a month off the gym. I knew a month isnt that bad but i cant help but get paranoid

[ChunkBuster]

Gym opened today. Need to wear masks but my expanding waste line dictates I have no choice.

Full body and walked through the door at 6:00 to start

[AdvancedDreamer]

I was listening to a podcast with mike israetel on it and he was talking about seeing elite lifters walking around looking normal because they take 6 months completely off then peak for their comps the rest of the year, because it all comes back quick and it gives so much recovery time. I realized I’ve had that experience from injuries or life as well and usually make better prs doing that than banging my head against the wall lifting years at a time. So I actually enjoy taking time off now every year. Don’t look as good without the temporary muscular swelling of constant lifting, but very refreshing mentally and physically.

I would say you should still stay active but I agree.

[GaryRidgway]

squatted this morning. New 5 rep pr

[DstryEvrytng]

^^^^^^^

FNA bro Nice!!!

Hit some chest, back for width, traps and front delts today.

Flat DB press
Wide lat pull downs
Upright rows
Incline DB press
Close grip lat pull down
DB overhead press
Low cable flys.

Fuggin smoked again. Front delts destroyed.

[SmashinYoungVag]

Boutta hit some chest and tris

Been using the cambered bench bar on chest. So much easier on my shoulder and it destroys my chest.

[Archangel_Lost]

I actually like reading this because i may have to take a month off the gym. I knew a month isnt that bad but i cant help but get paranoid

A month is nothing bro. Test your maxes when you come back, will probably be lower, but hop on a newb 8 week progression routine and I bet you’ll hit some prs. Nuckols 28 program routines for intermediates did well for me the last time I had to take extended time off.

[snailsrus]

I did a squat day

Squats 10, 8, 5, 3

Squats with bands 5 sets of 10 reps

Olympic front squats reps, 12, 8, 5, 3

Super set 10 reps of 5 sets:
45 lb plate over head walking lunges
Good mornings

Leg press super set 10 reps of 5 sets:
Wide stance
Narrow stance
One leg hip thrusts
Calf raises

Tbar squats 12 reps of 3 sets

Super set 3 sets till failure:
Hammie extension
Quad extension

Cable kick backs 4 sets of 10 reps each leg

Super set abductor and adductor 5 sets


Goals:
I don’t know I have to decide to do a powerlifting meet next or bikini show

Slow Bulking Currently : lost weight (20lbs) in the winter was hella sick

[GaryRidgway]

A month is nothing bro. Test your maxes when you come back, will probably be lower, but hop on a newb 8 week progression routine and I bet you’ll hit some prs. Nuckols 28 program routines for intermediates did well for me the last time I had to take extended time off.

It's true. I had to take 2.5 months off because an injury. After a few weeks back I was hitting prs nonstop on a low volume routine.

[headturner1]

Need some motivation bros.

Gym just opened today and I squatted for the first time in 13 months and 3 days.

Before it closed I had 335 for a triple..

I just did

bar x 12
95 x 10
135 x 8
155 x 8
165 x 8

My hamstrings are on fire and I feel weak af. Being almost 41 and trying to get back to full strength...

How did I do? Are those numbers totally effed?

Thanks brahs for any pointers!

[Pumpinmirin]

I did a squat day

Squats 10, 8, 5, 3

Squats with bands 5 sets of 10 reps

Olympic front squats reps, 12, 8, 5, 3

Super set 10 reps of 5 sets:
45 lb plate over head walking lunges
Good mornings

Leg press super set 10 reps of 5 sets:
Wide stance
Narrow stance
One leg hip thrusts
Calf raises

Tbar squats 12 reps of 3 sets

Super set 3 sets till failure:
Hammie extension
Quad extension

Cable kick backs 4 sets of 10 reps each leg

Super set abductor and adductor 5 sets


Goals:
I don’t know I have to decide to do a powerlifting meet next or bikini show

Slow Bulking Currently : lost weight (20lbs) in the winter was hella sick

44 sets on Quads
8 on hammies plus some carry over from the 44.
58 sets with glute activation.

Has the concept of diminishing returns ever crossed your mind? Your workouts must be like 3 hours long. Just seems like a ton of fluff volume.

If you consider the F/I/V triangle you've cranked volume up to 250% at the expense of the other two.

[Pumpinmirin]

Need some motivation bros.

Gym just opened today and I squatted for the first time in 13 months and 3 days.

Before it closed I had 335 for a triple..

I just did

bar x 12
95 x 10
135 x 8
155 x 8
165 x 8

My hamstrings are on fire and I feel weak af. Being almost 41 and trying to get back to full strength...

How did I do? Are those numbers totally effed?

Thanks brahs for any pointers!

Seems normal for over a year off. I suspect you'll hit new PRs within 4-8 weeks. The rest time will have done you a world of good.

I set new Squat PRs shortly after our lockdown during which all I did was Road bike about 10km daily.

Added almost 50kg.

[Archangel_Lost]

Need some motivation bros.

Gym just opened today and I squatted for the first time in 13 months and 3 days.

Before it closed I had 335 for a triple..

I just did

bar x 12
95 x 10
135 x 8
155 x 8
165 x 8

My hamstrings are on fire and I feel weak af. Being almost 41 and trying to get back to full strength...

How did I do? Are those numbers totally effed?

Thanks brahs for any pointers!

You’re probably 100 lbs lower than your pr but I really envy you srs because you’ll be able to make progression back to that in the next few months like you would if you were 20. The time off was probably great for injuries or wear and tear at 41 too. This is personal advice but once you get a couple of weeks of getting used to squatting again, you could do a lowish volume, high frequency 3x a week, even if you just do 5 sets up to a heavier but easy triple increasing 5-10lbs every time, you will very quickly regain your strength.