By Lego Go To PostI'm bout to turn 34 and I'm a fat sack of shit 👍
I am 36. This time last year I was 115kg. Now I am 82kg.
So it can be done.
Currently at my 2017 weight. Hope to be at my 2015 weight soon(78kg) and then push on to my 2012 healthy weight(72kg). I say healthy weight because I went as low as 67kg that year, I looked like fucking skeletor.
Walking and drink plenty of water has helped me so much. Just doing these two things is a great way to lose weight.
If you ever need motivation or support let me know.
dude is gonna obliterate all the IPF records in my old weightclass (165 lb) this year. best lifter p4p in the world easy.
anyway the first offseason block went pretty well once i adjusted to the programming being more bodybuilding focused. i was a little concerned that cutting compounds would cause me to lose ground on numbers but it's actually allowed me to really sell out each day while still keeping accumulated fatigue relatively low.
holding at about 171 lb lately. ideally i'd like to be holding at 183 (my new weight class) by my birthday in May when we see where my new maxes are. i think by then if i can hit 530/341/600 I'd be on track for what my goals are in August
Wanted to try and run sub 25 for 5k.
Out only in shorts and shirt in -6.
And I fucking nailed it. Crushed it even and was sub 24 with a 23:51.
Ran my fastest K since returning to running by 20 seconds(which itself was set Wednesday).
If it wasn’t because I was just looking at 5k, so ran harder the final K, I think I could have comfortably kept going at my 2-4k pace for another few KM.
This run has given me the believe to know I can still run fast. Last time running this fast was 10k at a Nike event in 2018 with a 4:38 pace.
Still a few minutes off my 5K pb, but I hope to crush that this year.
Next up is to get the 10k back under 50.
Out only in shorts and shirt in -6.
And I fucking nailed it. Crushed it even and was sub 24 with a 23:51.
Ran my fastest K since returning to running by 20 seconds(which itself was set Wednesday).
If it wasn’t because I was just looking at 5k, so ran harder the final K, I think I could have comfortably kept going at my 2-4k pace for another few KM.
This run has given me the believe to know I can still run fast. Last time running this fast was 10k at a Nike event in 2018 with a 4:38 pace.
Still a few minutes off my 5K pb, but I hope to crush that this year.
Next up is to get the 10k back under 50.
Pretty sure that highlighted muscle group in the video is what I fucked up a month ago and even lying face down in the first position with my arms to my side was some of the most uncomfortable pain I've ever felt.
It has been a long journey from 115.8 on 13th Feb 2023 to now 79.76.
I can’t believe I am back under 80.
I can’t believe I am back under 80.
yk after being drug-tested after my last meet, it's been equally amusing and disappointing to find out how many people actually thought i was juicing because of my progress.
it's not like this is a real sport where there's riches or cool prizes for winning. i'd just go compete in an untested federation if that is what i wanted to do. there's plenty of those
anyway hit 458x2 on squat surprisingly easily today considering it was a bit of a struggle at the meet. 300x2 bench tomorrow and 512x2 deadlift on deck thursday and i'll know for sure im already much stronger than i was in 2 months since the meet
it's not like this is a real sport where there's riches or cool prizes for winning. i'd just go compete in an untested federation if that is what i wanted to do. there's plenty of those
anyway hit 458x2 on squat surprisingly easily today considering it was a bit of a struggle at the meet. 300x2 bench tomorrow and 512x2 deadlift on deck thursday and i'll know for sure im already much stronger than i was in 2 months since the meet
My running is starting to come along nicely now.
Ran 17km at 5:20. The time is not even close to a PB, but it was just how effortless it was. No hard breathing, strong and in control. Naturally got faster.
I hope to run my fast marathon later this year, and will try to use 5:20 as my target race pace.
Listening to the Nike guided runs really has helped me run at a much more controlled. Pace has naturally improved as the kilos have came off.
Seeing as my target weight is 73 and I only have 5 left to reach it, it is gonna be a lot harder to just improve that way.
Gonna start working out my likes more and incorporate a real speed workout once a week.
Gonna try to start getting over 50km a week from this week.
Mondays: easy 9-12km
Wednesday-Thursday: speed and recovery runs totalling 20km combined. (This will be the workouts I will need to plan out in advance.)
Saturday: long runs. 19k this week, with 2k increases until I get to around 33k.
Once I can get to 33k will have to take it easy for a few months because of the yellow dust and humidity. Will just try to get in quality runs in when I can. Hopefully will then be able to register for the marathon and can start training three months out for it.
Fuck the haters man.
I hope you crush your targets this year.
Ran 17km at 5:20. The time is not even close to a PB, but it was just how effortless it was. No hard breathing, strong and in control. Naturally got faster.
I hope to run my fast marathon later this year, and will try to use 5:20 as my target race pace.
Listening to the Nike guided runs really has helped me run at a much more controlled. Pace has naturally improved as the kilos have came off.
Seeing as my target weight is 73 and I only have 5 left to reach it, it is gonna be a lot harder to just improve that way.
Gonna start working out my likes more and incorporate a real speed workout once a week.
Gonna try to start getting over 50km a week from this week.
Mondays: easy 9-12km
Wednesday-Thursday: speed and recovery runs totalling 20km combined. (This will be the workouts I will need to plan out in advance.)
Saturday: long runs. 19k this week, with 2k increases until I get to around 33k.
Once I can get to 33k will have to take it easy for a few months because of the yellow dust and humidity. Will just try to get in quality runs in when I can. Hopefully will then be able to register for the marathon and can start training three months out for it.
By domino Go To Postyk after being drug-tested after my last meet, it's been equally amusing and disappointing to find out how many people actually thought i was juicing because of my progress.
it's not like this is a real sport where there's riches or cool prizes for winning. i'd just go compete in an untested federation if that is what i wanted to do. there's plenty of those
anyway hit 458x2 on squat surprisingly easily today considering it was a bit of a struggle at the meet. 300x2 bench tomorrow and 512x2 deadlift on deck thursday and i'll know for sure im already much stronger than i was in 2 months since the meet
Fuck the haters man.
I hope you crush your targets this year.
im curious what i could incline barbell bench now but its not in my program. 2024 i have been better about sticking to the program as much as possible and it's paying off more than trying to do extra work did. i did do incline dumbbell w/ 90s the other day pretty easy so i'd imagine i could probably do 225 barbell by now
thanks bro
i get to max out at the end of this block so i hope to have some good progress to post about.
By Shanks D Zoro Go To PostFuck the haters man.
I hope you crush your targets this year.
thanks bro
i get to max out at the end of this block so i hope to have some good progress to post about.
Ran a casual 46:40 10K yesterday haha. Was just hoping to do sub 50.
Roughly my fastest 10k since 2015. Although, official fastest time was 47:07 in a Nike 10k in 2018. And that was set with the vaporfly 4%, so km for km this was incredibly faster.
Previous best this year was 52:XX.
Running slow seems to be doing me wonders.
Next step is to get under 45, then think about going after my PB of 43:47 set in 2012.
Then who knows. That sub 40 doesn’t look so far away.
Roughly my fastest 10k since 2015. Although, official fastest time was 47:07 in a Nike 10k in 2018. And that was set with the vaporfly 4%, so km for km this was incredibly faster.
Previous best this year was 52:XX.
Running slow seems to be doing me wonders.
Next step is to get under 45, then think about going after my PB of 43:47 set in 2012.
Then who knows. That sub 40 doesn’t look so far away.
Been working out like a boxer, forgot how good jumping rope is for you. It takes sprints to get into similar heart rate ranges that just jumping rope gets me to.
By Adam Go To PostCBum considered problematic now?if finding some value from Jordan Peterson content makes you problematic then yeah he is
but generally he is pretty popular in the fitness and athletic community just off the surface level "get your shit together and work hard" stuff which is fine to me. the avg gym rat that likes him isnt looking much deeper than that
The majority of successful body builders are super conservative. Especially the older ones. Had to stop following Tom Platz cause of that
By domino Go To Postif finding some value from Jordan Peterson content makes you problematic then yeah he is
but generally he is pretty popular in the fitness and athletic community just off the surface level "get your shit together and work hard" stuff which is fine to me. the avg gym rat that likes him isnt looking much deeper than that
There are so many other platforms out there tho.
By data Go To PostThe majority of successful body builders are super conservative. Especially the older ones. Had to stop following Tom Platz cause of that
Some of the fitness companies are problematic too. Bridge Built, The Strength Co, etc.
Did some speed work today.
Busted out a 3:57 KM and 2km at 8:04.
Felt good to run fast again. Three fastest KMs since 2015.
Time to put it all together and try to get that sub 20 5k.
Busted out a 3:57 KM and 2km at 8:04.
Felt good to run fast again. Three fastest KMs since 2015.
Time to put it all together and try to get that sub 20 5k.
By Batong Go To PostBody needs recovery domDearly
However we can’t miss training days if at all possible and I’ll be unable to get it in on this work trip this weekend so 4 days in a row it is
Just ran my most KMs in a calendar month. 161Km.
Could have done a lot more but ultimately decided to not push too hard.
40km base set. Now to up it to 45-50.
Could have done a lot more but ultimately decided to not push too hard.
40km base set. Now to up it to 45-50.
By Shanks D Zoro Go To PostJust ran my most KMs in a calendar month. 161Km.Good on you mate, that's marathon training kms that is
Could have done a lot more but ultimately decided to not push too hard.
40km base set. Now to up it to 45-50.
By Batong Go To PostGood on you mate, that's marathon training kms that is
That is the ultimate goal.
I had a terrible run today.
Not because of the time or how I felt afterwards. Rather because i didn’t really have a set plan and did several different things that I shouldn’t have done.
My most immature run of the year.
finished up my 3rd training block of the offseason. hit some all time PRs w/o specifically peaking for it or really pushing compounds too hard. we've been targeting more of a bodybuilding focus to address some weaknesses in certain muscles and improve my overall tech on compounds
squat: 485
moved fairly easy. 501 is there but I didn't want to grind the lift out and ruin the rest of the week. squat is on point right now.
bench: 320
stalled out on 330 close to lockout but tech has been great immaculate. no shoulder issues either. i'm really excited to see what i can push here.
deadlift: 534
i got 545 up after my meet but my grip slipped so i dont really count it. deadlifts are a fucking mess right now I have to work on some tech issues. not happy w/ the progress there since meet day
bodyweight: ~174 lb by the time i train in the afternoon. up 13 lbs since meet day in December. hope to be consistently at 185 by the time we start meet prep in July.
next meet is officially locked in. September 14.
next big checkpoint is my birthday in May. I want 518/336/550
squat: 485
moved fairly easy. 501 is there but I didn't want to grind the lift out and ruin the rest of the week. squat is on point right now.
bench: 320
stalled out on 330 close to lockout but tech has been great immaculate. no shoulder issues either. i'm really excited to see what i can push here.
deadlift: 534
i got 545 up after my meet but my grip slipped so i dont really count it. deadlifts are a fucking mess right now I have to work on some tech issues. not happy w/ the progress there since meet day
bodyweight: ~174 lb by the time i train in the afternoon. up 13 lbs since meet day in December. hope to be consistently at 185 by the time we start meet prep in July.
next meet is officially locked in. September 14.
next big checkpoint is my birthday in May. I want 518/336/550
Thinking about going down to 4 days a week instead of 5. Right now I work 3 12s 6 pm to 6 am. Sunday and Monday are my rest days. But I get off my 12 on Tuesday morning and go straight to the gym.
I eat a bunch of carbs and have an energy drink to get through it but then I got a couple hours of spiked nervous system so my work sleep schedule gets fucked up until it's time to go back to work. Might make more gains skipping a fatigued workout and retaining my night owl sleep schedule
I eat a bunch of carbs and have an energy drink to get through it but then I got a couple hours of spiked nervous system so my work sleep schedule gets fucked up until it's time to go back to work. Might make more gains skipping a fatigued workout and retaining my night owl sleep schedule
By data Go To PostI would take tren for this physique
100% certain this guy gasses out by the end of these 5 second clips.
Ran 28k on Sunday. My longest run ever.
Gonna try and sign up for the autumn Seoul marathon next week.
Ran that 28k with no water or gels and felt good. Also had 5 mcmuffins only five hours.
Given me the believe that I can actually finish a marathon.
Gonna reduce my long run this weekend to try and run a fast half at the track. Then go for 30k the following weekend.
Bought some gels for this weekend, want to start getting my body use to running with them.
@batong, did you use gels for your marathon? How did you use them and where did you store them?
Gonna try and sign up for the autumn Seoul marathon next week.
Ran that 28k with no water or gels and felt good. Also had 5 mcmuffins only five hours.
Given me the believe that I can actually finish a marathon.
Gonna reduce my long run this weekend to try and run a fast half at the track. Then go for 30k the following weekend.
Bought some gels for this weekend, want to start getting my body use to running with them.
@batong, did you use gels for your marathon? How did you use them and where did you store them?
Gels, nipple covers or vaseline on them and other chafeable parts of your body and some decent socks are a must.
Currently
Tues- Shoulders and traps
Wed- Back
Thur- Legs and calves
Fri- Chest and core
Sat- Arms
Summer time's coming. Might swap it up
Tues- Shoulders and traps
Wed- Back and bi
Thur- Quads and calves
Fri- Chest and tri
Sat- Hamstrings and glutes
might try to slide biceps on shoulders too. Feel like my tris outpace them due to having a dedicated shoulder and chest day. Might not even need to train traps directly anymore
Tues- Shoulders and traps
Wed- Back
Thur- Legs and calves
Fri- Chest and core
Sat- Arms
Summer time's coming. Might swap it up
Tues- Shoulders and traps
Wed- Back and bi
Thur- Quads and calves
Fri- Chest and tri
Sat- Hamstrings and glutes
might try to slide biceps on shoulders too. Feel like my tris outpace them due to having a dedicated shoulder and chest day. Might not even need to train traps directly anymore
Wouldn't you want more arms and traps in summer though?
Rocking those frayed tanktops you need them swole traps.
Rocking those frayed tanktops you need them swole traps.
traveling and trying to keep up my training/bulking been kicking my ass lately
up to ~177-178 training weight most days. seems like every month i'm putting on ~3 lbs
hit a nasty 440x5 set on squat last week. 2 months ago i could only hit it for 2 reps
deadlift is really moving now after some positioning tweaks. hit my comp max (518) for an easy double. and hit an easy 529 paused rep.
pretty annoyed with bench right now because my coach decided to pull me back on that, right when I was ready to hit the gas towards 330+. he's still a little paranoid about me reinjuring my shoulder it to where i'm not able to bench at all like what happened in prep.
May max-outs are tracking for 518/330/575 right now
also may be doing some work w/ some Gymshark people that live nearby. that'll be interesting given it's technically a competitor of where i actually work but they seem to have no interest in my fitness stuff and kind of treat it as a gag whenever people bring it up. they don't really get powerlifting or that it's booming rn but oh well!
up to ~177-178 training weight most days. seems like every month i'm putting on ~3 lbs
hit a nasty 440x5 set on squat last week. 2 months ago i could only hit it for 2 reps
deadlift is really moving now after some positioning tweaks. hit my comp max (518) for an easy double. and hit an easy 529 paused rep.
pretty annoyed with bench right now because my coach decided to pull me back on that, right when I was ready to hit the gas towards 330+. he's still a little paranoid about me reinjuring my shoulder it to where i'm not able to bench at all like what happened in prep.
May max-outs are tracking for 518/330/575 right now
also may be doing some work w/ some Gymshark people that live nearby. that'll be interesting given it's technically a competitor of where i actually work but they seem to have no interest in my fitness stuff and kind of treat it as a gag whenever people bring it up. they don't really get powerlifting or that it's booming rn but oh well!
By reilo Go To Post
Yea, I have an Apple Watch, it is is what it is. Still incredibly useful, you just have to adjust your calorie goals based on averaging your weight loss.
For example I'm on a 20% deficit in a cut phase. I've been losing about .5 pounds a week, which is less than what I should be getting with that kind of deficit. I record all my workouts on my AppleWatch and the kcals burned go right back into my calorie limit for the day. So there's some combination of going past the limit, inaccurate calorie recording for what I'm eating, or inaccurate calorie recording for the workouts.
Instead of going insane about the micro level recording, it's easier to just change your overall deficit to 23% or 25% or something to compensate.
Totally, it doesn't matter the accuracy to that degree. What matters is the long-term trend of your achievements. If your Apple Watch (or any device) says you're burning 700 calories a day working out and you're losing 0.5lbs per week, then that's your trendline and work off of that. It doesn't matter that with a more accurate device it should be 625 calories instead.
By domino Go To Postnext meet is officially locked in. September 14.
next big checkpoint is my birthday in May. I want 518/336/550
ended up hitting 523 on squat today for a 38 lb PR. shit was crazy af
bench is still stuck at 320. i might try 330 again later this week but my back was too fried after squat today to hit it.
deadlift i actually hit 550 ~3 weeks ago. aiming for 570-580 this week.
By Shanks D Zoro Go To PostRan 28k on Sunday. My longest run ever.Just came to this now, well done mate. Yeah I had some good pockets in my shorts to store them, but a runners pouch or light bag is also good. Would recommend trying out a few different brands because they can eff up your stomach, especially the ones with caffeine.
Gonna try and sign up for the autumn Seoul marathon next week.
Ran that 28k with no water or gels and felt good. Also had 5 mcmuffins only five hours.
Given me the believe that I can actually finish a marathon.
Gonna reduce my long run this weekend to try and run a fast half at the track. Then go for 30k the following weekend.
Bought some gels for this weekend, want to start getting my body use to running with them.
@batong, did you use gels for your marathon? How did you use them and where did you store them?
This one is popular at the moment but also very expensive but is specifically developed to not upset your stomach.