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On 11/15/12 Weight: 186 5'9" Hi all, this is my fitness log I will be posting on to keep myself accountable, and hopefully have a big emotional Oprah moment a year from now when I hit my goals. My current story is I've been a fatty most of my life, usually around 195-215 but I maxed 250 in high school. I'm 25 currently and I realized that I didn't want to pass my youth by without getting in the best possible shape I could while I'm young. In January I started a diet and exercise program, with exercise mostly being yoga. In the summer I completed Couch-to-5k. So far I've lost 45 pounds. My current goal is to get swole as all gently caress. I'm going to keep it straight and just say I'd like to be 165 and full of muscle. Which would be about 20 pounds of fat loss. Can I do it? Let's find out GOALS Hit 165lb by May 1 TOXX A good old fashion banning    My routine is the ol' Modified SS. I'm not new to lifting but I have not been at it in years, so let's get to it. Current 5RM as of 11/15/12 Bench 115 <-----where I seriously lack and what I need to work on the most Squat 205 DL 215 Shoutouts to Gadamer, Rogue, Blinky, Secret Asian Man, HKS and StefanProdan Swole Poker Cru 4 life (USER WAS PUT ON PROBATION FOR THIS POST) CortezFantastic fucked around with this message at Nov 24, 2012 around 20:06 |
| # ? Nov 15, 2012 04:19 |
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| # ? May 26, 2013 06:34 |
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Go all in.
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| # ? Nov 15, 2012 04:20 |
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Update 11/20/12 Added photos which I tried to do and then forgot. Whoops. I'll just use today as a start off point for the logging. I'm doing two warm up sets, and then 3 5RM to finish it off. Dumbbell Bench Press (was my last exercise, wanted barbell but all were taken and didn't want to wait) 5RM 45lb x2 DB BP is much harder than barbell, so I don't mind my numbers here. Squat 5RM - 205lb Had to stop short my last set because of a pain in my left quad, didn't want to push it harder Deadlift 5RM - 215lb My most loved and hated lift. Only 1 5RM set for this, although I felt really good and could do more. Should I? Doing modified SS Dips 10RM - 150lb Inching closer to bodyweight for dips Weighted Sit Up 2x15 reps - 45lb Hyperextensions 2x12 reps - 25lb CortezFantastic fucked around with this message at Nov 20, 2012 around 19:44 |
| # ? Nov 20, 2012 18:36 |
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In this if only for the possibility of butt pix.
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| # ? Nov 20, 2012 19:28 |
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Norse Code posted:In this if only for the possibility of butt pix. on the way, for your eyes only
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| # ? Nov 20, 2012 20:23 |
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Last night, there was a first. I went to bed looking forward going to the gym. SO LET'S SEE HOW IT WENT! Squat 45 x 10 135 x 10 185 x 5 My quads got really tight after the third warm up set. Last workout I got a pain in my left quad and this time I just felt really, really sore. Didn't want to push it, just in case. BB Military Press 60 x 5 70 x 5 80 x 5 80 x 5 80 x 5 Really had to the push the last set, but got it done. Bent Over Rows 95 x 5 115 x 5 140 x 5 140 x 5 140 x 5 Lateral Pulldowns 100 x 8 120 x 8 140 x 5 140 x 5 140 x 5 Hoping for BW Pullups sooner than later Hyperextensions 25 x 12 25 x 12 Weighted Sit Ups 45 x 15 45 x 15 Not bad. Failing on squats sucked but I really did not think I should push it. I really can not wait to hit the bench press on Friday though. Hoping to demolish that fucker.
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| # ? Nov 21, 2012 23:30 |
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 swole poker crew wat it dew "we will beat you down if you raise our blinds"
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| # ? Nov 22, 2012 01:49 |
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If you're having tight quads during squats, try doing stretches before knocking some reps out. Useful stretches include the split squat, squat stretch, and bending your legs behind your butt. It's also handy to do some shoulder rotation exercises just to keep your arms limber! You look pretty strong in your pics (the arms at least) so keep them tough while you cut and slice yur way to 165 lbs!
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| # ? Nov 22, 2012 02:37 |
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Got to have big arms to move fat stacks of chips around.
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| # ? Nov 22, 2012 12:48 |
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Olive Branch posted:You look pretty strong in your pics (the arms at least) so keep them tough while you cut and slice yur way to 165 lbs! Yeah I do have decent arm progress, but I am still far too weak in the chest area. I really need to push myself hard at that. Today was Thanksgiving, so I was planning on just enjoying it. But in reality my stomach is too shrunk, I got full too quickly and I only had one bad item (pumpkin pie BITCH). I haven't seen my family and old friends in months, and they were all surprised and happy with my current progress. A couple of people think I should stop my weight loss, but I think that has to do with a) I hold my weight really well, and dressing well helps and b) possibly making them feel insecure about themselves. Who knows, this train ain't stoppin'. Happy Thanksgiving everyone. I hope you all ate a poo poo ton of turkey for dat lean protein.
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| # ? Nov 23, 2012 00:25 |
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updated op with butt pic Did not hit the gym yesterday, and not going to hit the gym today because I've been stuck in my hometown due to bullshit. Gonna hit it up Sunday and Monday though. In the meantime I just did push ups, crunches and hindu squats to get something out of being stuck in hell. loving annoying.
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| # ? Nov 24, 2012 20:13 |
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Great stuff man. Kick some rear end in the gym and we'll see the bench number fly up and the fat melt off in no time. 
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| # ? Nov 24, 2012 20:17 |
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TY Rogue, I miss you. Also realized that pic makes my back look hairy as gently caress due to shadows and out of focus. It's baby soft and smooth FYI.
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| # ? Nov 24, 2012 20:25 |
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11/25/12 Barbell Bench Press 95x8 95x8 115x5 125x5 125x5 125x5 We are getting there. I feel I could've probably benched 135 but I didn't want to push it too hard, since doing 5 reps wasn't entirely easy by rep #5. Dips 90x10 140x8 160x8 Body weight dips on the way? Yes please. Deadlift 135x8 185x5 225x5 CAN YOU SAY PERSONAL RECORD? Squat 45x10 135x10 185x5 195x5 195x5 195x5 I kinda felt like poo poo during this. But since I'm more worried about benching, I ain't sweating. Tricep Rope Pulldown 45x10 45x10 55x8 Barbell Curls 50x10 60x10 70x8 Used a barbell instead of an EZ bar. Forgot to do Hyperextentions and Sit ups at the end, just did a few sets of crunches and supermans at home before I showered. I'm pretty pleased with my work today. Also, weighed myself this morning and I'm at 184 so that's two pounds down, 19 more to go. I consider it a victory considering I had two Thanksgiving dinners this week. But how bout all that lean protein? God drat!
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| # ? Nov 25, 2012 23:39 |
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Boy deadlifts go up by giant amounts between sets. 
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| # ? Nov 26, 2012 00:42 |
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Sharks Below posted:Boy deadlifts go up by giant amounts between sets. To be fair, deadlifts have always been pretty good to me in terms of gains, but this is a new PR for me. I'm mega happy to be lifting two plates.
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| # ? Nov 26, 2012 01:20 |
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CortezFantastic posted:To be fair, deadlifts have always been pretty good to me in terms of gains, but this is a new PR for me. I'm mega happy to be lifting two plates. Yeah but yesterday I was just adding 1.25kg plates on each side, little baby mini gainz and you're just like 'NOPE 20 POUND INCREASE'. Also keen to see the progression of that butt. Pls try to replicate each progress photo exactly so I can make a gif.
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| # ? Nov 26, 2012 01:23 |
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Sharks Below posted:Yeah but yesterday I was just adding 1.25kg plates on each side, little baby mini gainz and you're just like 'NOPE 20 POUND INCREASE'. my first goal for a fitness log was to have my first internet stalker and i even get a gif out of it, bonus
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| # ? Nov 26, 2012 01:30 |
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CortezFantastic posted:my first goal for a fitness log was to have my first internet stalker and i even get a gif out of it, bonus Didn't even take you a page. Nice! 
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| # ? Nov 26, 2012 01:33 |
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Nice butte
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| # ? Nov 26, 2012 02:37 |
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11/27/12 Squat 135x8 185x5 205x5 205x5 205x5 Squat still not great but I'm not hurting anymore BB Military Press 50x8 70x5 80x5 80x5 80x5 Cable Rows 100x8 120x5 140x5 140x5 140x5 Cable Pulldowns 100x8 120x5 140x5 150x5 150x5 150x5 Hyperextensions 25x12 25x12 Weighted Situps 45x12 45x12 Was able to add 10lb to my pulldowns, so getting closer to BW pull ups. I've decided I'm moving onto cavefish's routine next week, per other people's recommendation. I really am just lifting for aesthetics so, why not? Plus it's been two months of SS and I'm bored. p.s. thanks for the encouraging words on the butt
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| # ? Nov 28, 2012 01:03 |
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Post vids of your squat, people always have form issues they don't realize when they're first starting. Cavefish is good stuff!
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| # ? Nov 28, 2012 05:01 |
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Rogue posted:Post vids of your squat, people always have form issues they don't realize when they're first starting. I'll do it next time I squat!
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| # ? Nov 29, 2012 01:13 |
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CortezFantastic posted:I'll do it next time I squat! Yeeeesssssssss
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| # ? Nov 29, 2012 01:23 |
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11/29/12 Life has been kind of taking a giant poo poo on my chest. Best thing to do it wipe it off and HTFU. BB Bench Press 95x8 115x5 135x5 135x4 Got to what most people consider a warm up weight for my bench. Failed on the last rep and decided not to go for another set since my chest was on FIYAH! Deadlift 135x8 185x5 225x5 Tried this with an overhand grip instead of with a mixed grip as I was, because I was told I would gently caress up my biceps or something. A bit harder, but doable. I probably could've thrown some extra weight on with mixed but I'll just keep with overhand. Squat 45x10 135x8 185x5 195x5 195x5 195x3 My squat weight has gone down, and it feels pretty rough. Last set felt tight and I stopped at 3 reps. When the weight goes up, my form gets worse. I feel I don't have the flexibility to get to parallel at my max weight. Help? Form video http://youtu.be/BHkbnNV48L4 check out my quarter squats at max weight, i let erryone down  Dips 95x10 180x8 180x8 Gonna try BW Dips next time. Barbell Curls 50x10 60x10 70x8 Tricep Extensions 45x10 55x10 65x7 Hyperextensions 25x12 25x12 Weighted Sit Ups 25x12 25x12 Was told to spice up my log, For my shameful squats.  e: i am squatty spice CortezFantastic fucked around with this message at Nov 30, 2012 around 04:01 |
| # ? Nov 30, 2012 03:00 |
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CortezFantastic posted:e: i am squatty spice  Also nice overhand deads! You're pretty great.
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| # ? Nov 30, 2012 03:20 |
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At least I KNOW my deadlift form is good. But I guess I should make a video of that just to make sure now. e: also want to note that my post workout shower sucked, my big toe kept cramping. Happened six times in one shower
CortezFantastic fucked around with this message at Nov 30, 2012 around 03:25 |
| # ? Nov 30, 2012 03:22 |
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You are my favorite squatty spice. Also, I don't know about the mixed-grip-potential-bicep-injury thing, would be good to find out about it, though!! Gotta watch out for each other's biceps
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| # ? Nov 30, 2012 03:23 |
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leverite where posted:You are my favorite squatty spice. Also, I don't know about the mixed-grip-potential-bicep-injury thing, would be good to find out about it, though!! Gotta watch out for each other's biceps A friend's father tore his bicep tendon doing just this. It was a pretty serious injury, needed surgery and he had his arm in a giant cast thingy for MONTHS. Basically what you need to be mindful of is severely meathooking your arm. Grip only, don't pull up with your arms at all. And we TFLCers already know that so v vThis is from a conversation with my physiotherapist too, not purely "THIS ONE GUY" stuff.
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| # ? Nov 30, 2012 03:27 |
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CortezFantastic posted:
You and Blinky both, I swear I'm gonna slap the next person who says something like "well at least I'm putting up a SOMEWHAT SEMI-RESPECTABLE WEIGHT NOW", god DAMNIT!!!  quote:Tried this with an overhand grip instead of with a mixed grip as I was, because I was told I would gently caress up my biceps or something. A bit harder, but doable. I probably could've thrown some extra weight on with mixed but I'll just keep with overhand. Whoever told you this is silly. However, do pull double overhand to the maximum weight and reps possible until your grip fails; then complete your working sets with mixed grip so that your grip isn't holding your back/leg/etc. gains back. quote:My squat weight has gone down, and it feels pretty rough. Last set felt tight and I stopped at 3 reps. When the weight goes up, my form gets worse. I feel I don't have the flexibility to get to parallel at my max weight. Help? Your video had some trouble downloading and it's on my desktop now and just doesn't play. Just upload it to youtube like everyone does, set it to unlisted so no one can search it, then post the link here.
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| # ? Nov 30, 2012 03:28 |
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Uh yeah I guess my post is assuming you aren't doing something dumb by trying to move a super heavy bar by bending your elbows, make sure your arms are totally straight with elbows locked out.
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| # ? Nov 30, 2012 03:30 |
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Rogue posted:You and Blinky both, I swear I'm gonna slap the next person who says something like "well at least I'm putting up a SOMEWHAT SEMI-RESPECTABLE WEIGHT NOW", god DAMNIT!!! Rogue posted:Whoever told you this is silly. However, do pull double overhand to the maximum weight and reps possible until your grip fails; then complete your working sets with mixed grip so that your grip isn't holding your back/leg/etc. gains back. As I told you, the squat definitely needs some work, and the third world stretch will help a lot with that. Don't be afraid to drop the weight down, and don't get seduced by the artificial allure of moving a larger number of pounds where it's forcing you to make sacrifices in your range of motion. Use the maximum weight that you can use while still performing the movement correctly. Secret Asian Man fucked around with this message at Nov 30, 2012 around 03:52 |
| # ? Nov 30, 2012 03:45 |
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CortezFantastic posted:Was told to spice up my log, For my shameful squats. Reading this blog has spiced up my life!!!!
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| # ? Nov 30, 2012 03:50 |
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Rogue posted:Uh yeah I guess my post is assuming you aren't doing something dumb by trying to move a super heavy bar by bending your elbows, make sure your arms are totally straight with elbows locked out. Fixed the video, and i assume you are speaking of deadlifts? Yeah, I keep the arms straight.
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| # ? Nov 30, 2012 04:01 |
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CortezFantastic posted:Fixed the video, and i assume you are speaking of deadlifts? Yeah, I keep the arms straight. Yeah, you should be fine then, do as SAM eloquently described. quote:When the weight goes up, my form gets worse. I feel I don't have the flexibility to get to parallel at my max weight. So a couple of things here: don't increase the weight to a point where your form gets worse. Especially in squats. In my case, my upper back strength was lacking and I couldn't keep my back flat at higher weights, which means it rounded under a really heavy barbell. That's a bad situation to be in and is how people herniate their intervertebral discs. Having the flexibility to get to parallel is not a function of max weight, unless you're referring to the fact that you're strong enough to quarter squat 135 but not full squat it. Definitely drop the weight down to 95 for a couple of workouts. The squat is a pretty complicated movement and it can take a while to really get the form down; you don't want to be going through the learning process with a weight that's too heavy for you. The culprit for insufficient squat depth is hamstring inflexibility a great majority of the time, so you should add in some static stretches on your off-days. You really have to commit to doing them if you want to improve your form and really, your overall health and mobility. Having super tight hips/hamstrings/etc. from sitting at computers all day like most of us do is generally a bad thing. One more note - next time you take a vid, try to capture it from a bit further away or tilt it up more so that we can see both your lower and upper back - from a safety standpoint, keeping your shoulder blades pinched together and your back flat is #1 (probably followed by keeping your knees pushed out away from each other so that they track directly over your toes which should be pointed 30 degrees out as #2).
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| # ? Nov 30, 2012 04:30 |
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It took me like a month of doing 115 squats and constantly working on my form and re-watching videos til I was comfortable going up to 135 this week. I definitely have flexibility problems since I've spent like most of my waking hours sitting at a computer since I was 8 (holy poo poo, like 13 years now.) Any recommendations for specific stretches, or just general hamstring stretches? e: Rogue posted:Yeah, hamstring and hip stretches. There are loads of great youtubes if you search for them.  ty
Blinky2099 fucked around with this message at Nov 30, 2012 around 04:44 |
| # ? Nov 30, 2012 04:38 |
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Blinky2099 posted:It took me like a month of doing 115 squats and constantly working on my form and re-watching videos til I was comfortable going up to 135 this week. Yeah, hamstring and hip stretches. There are loads of great youtubes if you search for them.
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| # ? Nov 30, 2012 04:41 |
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12/3/12 Been doing the hip stretches SAM showed me and such. Feel like I'm getting a bit of flexibility after 3 days but it's still not easy. Luckily I won't be squatting until Friday, so maybe I get a lot more by then. First day of Cavefish's bodybuilding routine. Decided to do arms/shoulders on a Monday instead. So let's get to the RESULTS!!!!! Military Press 60x10 70x10 80x10 Was able to really up my reps here. Happy. Side Laterals 10x10 15x10 15x10 Front Lats 10x10 15x10 15x10 DB Shrugs 100x10 110x10 120x10 Cavefish calls for 3 sets of front shrugs, and 3 sets of back. I'm not really sure of the purpose of this. I will probably throw it in there eventually but I will just do DB shrugs for now. Yell at me if I am wrong. Tricep Rope Pushdowns 45x10 55x8 60x8 Tricep Pushdowns 60x12 70x12 80x12 Holy gently caress these felt good for some reason today. Skullcrushers 45x10 55x8 55x8 BB Curls 50x10 60x10 70x10 Preacher Curls Ummm how much is an EZ curl bar? I think it's 25 pounds so I'm going off that. 45x10 55x10 65x7 Hammer Curls 60x10 70x10 Wrist Curls 20x15 30x15 Pretty packed day of lifting but I got it done quickly all things considered. Didn't really take too much time in between sets as said in the routine. Feel pretty good too! My forearms feel swole as heck from the wrist curls and my broceps are bulging. Tomorrow is chest day! LET'S DO IT!!!
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| # ? Dec 4, 2012 01:09 |
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You are owning so hard. Keep doing that. Forever.
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| # ? Dec 4, 2012 01:10 |
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| # ? May 26, 2013 06:34 |
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I would like to have a happy workout tomorrow like yours. DO CHEST DAY YEAHHH!!
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| # ? Dec 4, 2012 04:52 |
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