By domino Go To Postman i should've started working out at a private gym sooner. no resolutioners at all.
mines rammed with "no cap bussin fr" lads now. Looks like they all went to the same barber.
Just getting over the worst nerve pinch, affected my left arm, shoulder, lat. Couldn't gym and took 3 months just for it to resume normal function. Feeling flabby but know it'll come back quick once I start going again
Worst part about private gyms is the music. I know the memes complain about gyms and pop music but I'd rather listen to that than my private gym's endless Eminem (with the occasional Jay Z or Buttrock) playlist
By domino Go To Postdata you should watch Westside vs the WorldI'll check it out. I been reading Arnold's biography.
My OHP was terrible today. I'm gonna switch that rep scheme from 863 back to 531 too. I only got 2 at 145 instead of my expected 6 🙄
Rest of the workout was great. In an effort to get better at rock climbing, I added farmers carries pinching 2x10 bumper plates to every superset. That got real hard real quick lmao
Rest of the workout was great. In an effort to get better at rock climbing, I added farmers carries pinching 2x10 bumper plates to every superset. That got real hard real quick lmao
I appreciate Cbum's ability to grow and still have good proportions but Terrence looks like the actual Greek statues
Meet Prep is so tough holy fuck. The easiest part of my day is the actual workout itself. Outside of that I barely have enough energy/patience for work or social life rn. I can't believe people do this more than once a year. The gains are coming so fast though I'm doing things I never thought I'd be able to do.
Been back at the gym since December now, been going with a mate from work. Has taken me until today to get him to learn how to squat. Is this what pride feels like?
By HonestVapes Go To PostBeen back at the gym since December now, been going with a mate from work. Has taken me until today to get him to learn how to squat. Is this what pride feels like?Well done mate. Keep on going.
Ugh, might have developed a runners knee, just as my training started again. Mental note to myself, too much intense stuff can't be done at my age anymore.
Watching pumping iron and realized I've literally never seen frank Zane in video form. Just pictures
Mike better tho
Mike better tho
Is it weird to lift without a shirt in my apartment gym on a Friday night if you're alone?
Asking for a friend
Asking for a friend
As long as you cleanup afterwards it's fine, I've seen people leave some weird shit behind in my gym.
Feel like large tees are riding too high on my waist but xl sleeves aren't filled out enough
Long torso life is rough
Long torso life is rough
Been replacing all my shaker bottle with these. No ball to deal with
https://www.amazon.com/Blending-Portable-Cocktails-Smoothies-Dishwasher/dp/B078KCYLZF/ref=sr_1_1?keywords=shaker%2Bbottle&maas=maas_adg_FA9DFE83EFC5105BD1538DF999C2BD47_afap_abs&qid=1674642192&refinements=p_78%3AB078KCYLZF&sr=8-1&th=1
https://www.amazon.com/Blending-Portable-Cocktails-Smoothies-Dishwasher/dp/B078KCYLZF/ref=sr_1_1?keywords=shaker%2Bbottle&maas=maas_adg_FA9DFE83EFC5105BD1538DF999C2BD47_afap_abs&qid=1674642192&refinements=p_78%3AB078KCYLZF&sr=8-1&th=1
By domino Go To Postnew PR at 430 on deads and its feeling easier every week. i fully get the tech now
440 deadlift moved so casual but it was a 10lb PR o_O
500 is officially in play
damn ya'll are strong as fuck. nice lift domino.
my old deadlift PR was 445, but I've been struggling pulling or pushing heavy weight lately. Definitely because I'm trying to lose weight while increasing strength lol. I'm getting tired of wasting 30-45 minutes doing my heavy sets (and almost never hitting the target reps) before reaching the hypertrophy portion of my workout. Any suggestions for a good bodybuilding split, or should I put my 13 years of lifting experience to good use and just come up with my own?
my old deadlift PR was 445, but I've been struggling pulling or pushing heavy weight lately. Definitely because I'm trying to lose weight while increasing strength lol. I'm getting tired of wasting 30-45 minutes doing my heavy sets (and almost never hitting the target reps) before reaching the hypertrophy portion of my workout. Any suggestions for a good bodybuilding split, or should I put my 13 years of lifting experience to good use and just come up with my own?
Feeling better about taking on heavier weights now I’ve been back in the gym for 2 months. Except on squats, I feel my form is okay but I just don’t want to go any higher than 60KG until I’m confident that I won’t need another knee surgery because of them.
I did deadlift 100KG again for the first time since 2015 on Wednesday though. That felt fucking good to move that much weight, only 30KG off my max from 7 years ago.
Also started doing bent over barbell rows again this week. I always struggled with the form for them back in the day, but I feel like I’m nailing it now. Actually enjoying them even.
I did deadlift 100KG again for the first time since 2015 on Wednesday though. That felt fucking good to move that much weight, only 30KG off my max from 7 years ago.
Also started doing bent over barbell rows again this week. I always struggled with the form for them back in the day, but I feel like I’m nailing it now. Actually enjoying them even.
First week of this. Pushing my RPE on the last 3 sets of each.
Haven't been able to finish some days. Shit's been rough, but I've been sore in all the right spots the very next day, without fail.
Chest:
DB Flys – Incline: 5 sets of 8 reps
BB Bench Press – Flat: 5 sets of 6 – 8 reps
Chest Dips – Bodyweight: 5 sets of 10 reps
DB Flys – Flat: 5 sets of 8 reps
BB Bench Press – Incline: 5 sets of 6 – 8 reps
Back:
Straight Arm Lat Pulldown: 5 sets of 8 – 10 reps
Reverse Close Grip Lat Pulldown: 5 sets of 8 – 10 reps
Bent Over BB Rowing: 5 sets of 5 reps
DB Shrugs: 5 sets of 8 – 10 reps
Upright Rowing – Barbell: 5 sets of 6 – 8 reps
Shoulders:
DB Side Lateral Raises: 5 sets of 8 – 10 reps
Overhead Press – Behind the Neck: 5 sets of 6 – 8 reps
DB Raises – Bent Over: 5 sets of 8 – 10 reps
Front BB Raises: 5 sets of 8 – 10 reps
Seated Machine Press: 5 sets of 6 – 8 reps
Legs:
Leg Extensions – Single Leg: 5 sets of 8 – 10 reps
BB Squats: 5 sets of 6 – 8 reps
Lying Leg Curls – Single Leg: 5 sets of 8 – 10 reps
Leg Press: 5 sets of 6 – 8 reps
DB Lunges – Walking: 5 sets of 8 – 10 reps
Calf Raises – Standing: 5 sets of 10 – 15 reps
Arms:
Triceps Pushdowns – Cable: 5 sets of 8 – 10 reps
Dips – Bodyweight: 5 sets of 10 reps
Overhead Triceps Extensions – Cable: 5 sets of 8 – 10 reps
DB Curls – Standing: 5 sets of 8 – 10 reps
Reverse Grip Chin–Ups: 5 sets of 6 – 8 reps
Preacher Curls – Barbell: 5 sets of 8 – 10 reps
Forearm Curls – Barbell: 5 sets of 10 reps
Haven't been able to finish some days. Shit's been rough, but I've been sore in all the right spots the very next day, without fail.
By balddemon Go To PostVolume is king these days imoNothing other than engaging it in compound lifts. Most research I've looked at says it's kind of a waste unless you're trying to work on overall athleticism
What do you do for abs, data?
By balddemon Go To PostVolume is king these days imoseems like it.
the biggest difference i notice w/ the program from my coach and pretty much everyone else i train w/ (some w/ the same coach but most have other coaches) is the volume portion of my blocks are lower. when it comes to compounds typically i'll have like 3x6 @RPE6-6.5. but a lot of other people seem to have 4x8-10 at RPE5.5. i even see some folks hitting 12 reps which looks like hell.
then in the strength portion of the block where people start getting doubles and triples i still have a lot of 4 and 5 rep sets at RPE7.5-8
but we have absolutely blasted accessories even as we cut down toward the meet in 2 weeks. lots of 4x12 at RPE7-8. w/ the goal of catching up some of my weaker areas to improve overall form and complement the raw strength i already had. really that part has been harder than the compounds. got to train w/ my coach and his coach today and they kinda made my eyes glaze over at all the factors they consider when building a program
hit 386 on squat last week and 407 this week. Shooting for 420 next Saturday at the meet.
Can’t believe I have put 107 lb on my squat since June 1 when I decided to powerlift for real.
Can’t believe I have put 107 lb on my squat since June 1 when I decided to powerlift for real.
By DY_nasty Go To Postmy first time deadlifting in years omgbrace your core breh
Hasbulla washing dishes.gif
This was a good lesson. Just Cutler and Shaw talking about eating for an hour.
My gym is full of grown men who don't know how to use a fucking toilet properly. Jesus I can only imagine the state of their shitters at home
i really dont think that's crazy based on what i see in the gym daily. 17-19 year olds w/ 400+ benches and damn near or above 700 deadlifts.
the kids just have it so much better than what we did. so many colleges have powerlifting clubs these days, hell a lot of high schools. you've got the proliferation of quality coaching and resources compared to 10 years ago. there's also clout, swag and style in powerlifting now because of social media. they're starting earlier, with better knowledge and more to gain from it.
hell i mean im 31 and i put damn near 300 lbs on my lifts since July at the same bodyweight just from getting a coach and letting him run the programming. no PEDs just showing up every day. next goal is to put another ~200 on by August to hit a national-level qualifying total.
the kids just have it so much better than what we did. so many colleges have powerlifting clubs these days, hell a lot of high schools. you've got the proliferation of quality coaching and resources compared to 10 years ago. there's also clout, swag and style in powerlifting now because of social media. they're starting earlier, with better knowledge and more to gain from it.
hell i mean im 31 and i put damn near 300 lbs on my lifts since July at the same bodyweight just from getting a coach and letting him run the programming. no PEDs just showing up every day. next goal is to put another ~200 on by August to hit a national-level qualifying total.
By domino Go To Posti really dont think that's crazy based on what i see in the gym daily. 17-19 year olds w/ 400+ benches and damn near or above 700 deadlifts.
the kids just have it so much better than what we did. so many colleges have powerlifting clubs these days, hell a lot of high schools. you've got the proliferation of quality coaching and resources compared to 10 years ago. there's also clout, swag and style in powerlifting now because of social media. they're starting earlier, with better knowledge and more to gain from it.
hell i mean im 31 and i put damn near 300 lbs on my lifts since July at the same bodyweight just from getting a coach and letting him run the programming. no PEDs just showing up every day. next goal is to put another ~200 on by August to hit a national-level qualifying total.
They also have the social pressure of being ripped and getting bombarded with how you're "alpha" if you lift. My nephew said he's gonna start lifting in 8th grade when he gets access to their weight room, cause he wants to be swole.
If you think kids doing that without juice and then comparing it to yourself after damn near lifting for over a decade I don't know what to tell you.
im not denying that kids do PEDs. i mean thats why you have untested federations in competition.
it's just cope to say that's the only possibility as to how they can put up these numbers.
i spent like 10+ years serving 2 masters and mostly focused on staying in athletic shape for soccer vs pure raw strength. programming myself through trial an error. i cant imagine what i could've done at 19 if i knew at 16 this is what i wanted to do, got a coach, followed strict mealplans/lifestyle sacrifices and trained for powerlifting as my sole focus like the people i train with. thats all im saying. it's disrespectful to the work they are putting in.
it's just cope to say that's the only possibility as to how they can put up these numbers.
i spent like 10+ years serving 2 masters and mostly focused on staying in athletic shape for soccer vs pure raw strength. programming myself through trial an error. i cant imagine what i could've done at 19 if i knew at 16 this is what i wanted to do, got a coach, followed strict mealplans/lifestyle sacrifices and trained for powerlifting as my sole focus like the people i train with. thats all im saying. it's disrespectful to the work they are putting in.
I respect the work ethic and the discipline but I'm not going to fawn over any video of an 18 year old benching 600 with a Rock like testosterone level.
Domino they're actively talking about their juice routines to each other at my place. These lads going to have balls the size of raisins and a permanent testosterone prescription when they hit their 30s
With gen z it ain't just the dudes taking tren either. I almost never see natty fitness influencers anymore. Bodybuilding, powerlifting, only fans ing. It's everywhere
Superhero movies , anime and their consequences
Superhero movies , anime and their consequences
I think the best example is Larry Wheels, he started taking shit at 17, and that was 11 years ago. So just imagine how many teens are on dat dere celltech today, he was like one of the first young powerlifters that came up at the start of IG era of fitness.
With spring on the way, most of yall probably finna be starting a cut. Here's what's helping keep me look lean this summer:
Greek Yogurt + Stevia or Greek Yogurt + Protein Powder.
A good low cal vanilla protein powder, liquid egg whites, stevia.
Cheeseburger bowl: 96% lean ground beef, white onions, low cal ketchup and mayo, american cheese.
Special K Zero cinnamon cereal (18g protein a cup) + cashew milk (25 cals a cup).
Boneless ham steak cuts, fully cooked.
Protein ice cream: Protein powder, ice, xanthum gum, stevia, blend and let freeze over night.
Bag of steam in bag spinach, small packet of ready to eat salmon. Season with salt and pepper after mixing/microwaving.
Zero cal sprite/pepsi + caffeine pills as needed.
ECA stack when down bad (bronkaid OTC).
Trying to hit 8-10% body fat for first beach visit.
Greek Yogurt + Stevia or Greek Yogurt + Protein Powder.
A good low cal vanilla protein powder, liquid egg whites, stevia.
Cheeseburger bowl: 96% lean ground beef, white onions, low cal ketchup and mayo, american cheese.
Special K Zero cinnamon cereal (18g protein a cup) + cashew milk (25 cals a cup).
Boneless ham steak cuts, fully cooked.
Protein ice cream: Protein powder, ice, xanthum gum, stevia, blend and let freeze over night.
Bag of steam in bag spinach, small packet of ready to eat salmon. Season with salt and pepper after mixing/microwaving.
Zero cal sprite/pepsi + caffeine pills as needed.
ECA stack when down bad (bronkaid OTC).
Trying to hit 8-10% body fat for first beach visit.
Meet went very well for a test run
418 squat - 11 lb PR
275 bench (hit 292 but I jumped the start command by a split second unfortunately so it didn’t count. 11 lb PR)
462 deadlift - 11 lb PR
Time to work towards qualifying for Nationals
418 squat - 11 lb PR
275 bench (hit 292 but I jumped the start command by a split second unfortunately so it didn’t count. 11 lb PR)
462 deadlift - 11 lb PR
Time to work towards qualifying for Nationals
My numbers aren’t shit in comparison, but I’ve slowly been adding weight since I started back in December.
Hit 70kg x5 for bench on Friday, 90kg x 5 on trapbar deadlifts last Wednesday. Still well behind my best, but I’m gonna claw my way back to it over the year.
Hit 70kg x5 for bench on Friday, 90kg x 5 on trapbar deadlifts last Wednesday. Still well behind my best, but I’m gonna claw my way back to it over the year.
By HonestVapes Go To PostMy numbers aren’t shit in comparison, but I’ve slowly been adding weight since I started back in December.
Hit 70kg x5 for bench on Friday, 90kg x 5 on trapbar deadlifts last Wednesday. Still well behind my best, but I’m gonna claw my way back to it over the year.
Your numbers are better than your own numbers since December, that's all that matters.
By Dark PhaZe Go To PostWith spring on the way, most of yall probably finna be starting a cut. Here's what's helping keep me look lean this summer:I'm interested. It's my first single summer in socal lol. I already look loads better than last summer, but I'm still trying to lose like 10-15 more lbs. How do you cope with losing strength while cutting? That's one of the larger mental hurdles for me
Greek Yogurt + Stevia or Greek Yogurt + Protein Powder.
A good low cal vanilla protein powder, liquid egg whites, stevia.
Cheeseburger bowl: 96% lean ground beef, white onions, low cal ketchup and mayo, american cheese.
Special K Zero cinnamon cereal (18g protein a cup) + cashew milk (25 cals a cup).
Boneless ham steak cuts, fully cooked.
Protein ice cream: Protein powder, ice, xanthum gum, stevia, blend and let freeze over night.
Bag of steam in bag spinach, small packet of ready to eat salmon. Season with salt and pepper after mixing/microwaving.
Zero cal sprite/pepsi + caffeine pills as needed.
ECA stack when down bad (bronkaid OTC).
Trying to hit 8-10% body fat for first beach visit.
Edit: actually, I was just thinking about it in the gym and realized I just need to change my goal and therefore my mentally from gaining strength to cutting. I can lift heavy again starting in September. Except deadlifts and squats. I'll never give those up, but maybe I'll just work on sumo and front squats? Idk, what a ramble that turned out to be lmao