The Weightlifters Thread

[nicksjuzunk]

Were you taking BCAAs in the morning or doing a pure fast straight through until lunch?

I experimented with fasted training, BCAA only, and also fed training. I train around 1:30, so sometimes I had lunch then trained, but certainly did probably one year of fasted training.

Though I prefer fasting as a lifestyle, it's probably not the best for muscle retention in a cut or mass gaining during a bulk.

 

[JohnMarxism]

Starting up Matt Ogus's 753 program again. Let the gains begin.

 

[GreatWhiteNorth]

Starting up Matt Ogus's 753 program again. Let the gains begin.

Must Google...

 

[JohnMarxism]

Must Google...

Cliffs :

4 main lifts highlight 4 workouts

Upper/Lower/off repeat

Workout 1: 5 sets of 7 @ 75% of 1RM
Week 2: 7 sets of 5 @ 80%
Week 3: 10 sets of 3 @ 85%

Add any assistant movements that you want with each workout. Ogus Deloads every 4th week followed by a PR week.

 

[GreatWhiteNorth]

Cliffs :

4 main lifts highlight 4 workouts

Upper/Lower/off repeat

Workout 1: 5 sets of 7 @ 75% of 1RM
Week 2: 7 sets of 5 @ 80%
Week 3: 10 sets of 3 @ 85%

Add any assistant movements that you want with each workout. Ogus Deloads every 4th week followed by a PR week.

Interesting. Kind of takes Wendler 5-3-1 to a new level.

 

[nicksjuzunk]

Cliffs :

4 main lifts highlight 4 workouts

Upper/Lower/off repeat

Workout 1: 5 sets of 7 @ 75% of 1RM
Week 2: 7 sets of 5 @ 80%
Week 3: 10 sets of 3 @ 85%

Add any assistant movements that you want with each workout. Ogus Deloads every 4th week followed by a PR week.

Week 3 sounds NASTY

 

[The Breakerboy]

Who's got a BodySpace account?

 

[Vol8188]

My Westside inspired leg day is killing me.

I did 8x3 at 185 with band tension on box squats.
seated broad jumps 8x2
hamstring curls 2x12

That was all Tuesday. I'm still not walking very well.

 

[nicksjuzunk]

Who's got a BodySpace account?

You know you found me.

I love it for tracking the workouts. Best app out there for that, IMO.

 

[The Breakerboy]

You know you found me.

I love it for tracking the workouts. Best app out there for that, IMO.

Going to upload a bunch of pics this week. I won't really post my rep counts. Some days I don't count anyways.

 

[The Breakerboy]

Volume day: Chest workout

7 sets on the flat bench

4 sets on the incline

3 sets Incline plate press
Superset with cable crossovers

Finished with 3 sets of Chest out dips til failure

Cardio: 2 flag football games.

 

[nicksjuzunk]

Volume day: Chest workout

7 sets on the flat bench

4 sets on the incline

3 sets Incline plate press
Superset with cable crossovers

Finished with 3 sets of Chest out dips til failure

Cardio: 2 flag football games.

I'm on my cutting cycle now. About 8 more pounds, probably.

After that, I am going to roll with Brad Schoenfeld's MAX Muscle Plan. My man knows hypertrophy, so I'm going to stick to the book on this one.

 

[The Breakerboy]

I'm on my cutting cycle now. About 8 more pounds, probably.

After that, I am going to roll with Brad Schoenfeld's MAX Muscle Plan. My man knows hypertrophy, so I'm going to stick to the book on this one.

I swear you cut more than anybody I know. :lol:

 

[I4Jay]

Did chest... working sets ended with 295 X 6 on incline today.

Had to pound my chest a little bit

 

[nicksjuzunk]

I swear you cut more than anybody I know. :lol:

LOL, bulking, strength and cutting cycles. I guess it's just that time of year when I speak up.

If I could just stay peeled at 8% year round, we could move on with business. I like to keep that insulin sensitivity high. :thumbsup:

 

[The Breakerboy]

Did chest... working sets ended with 295 X 6 on incline today.

Had to pound my chest a little bit

I hear ya man. That's some real weight on the incline.

 

[The Breakerboy]

LOL, bulking, strength and cutting cycles. I guess it's just that time of year when I speak up.

If I could just stay peeled at 8% year round, we could move on with business. I like to keep that insulin sensitivity high. :thumbsup:

I'm up to about 13-14% right now.

 

[Vol8188]

LOL, bulking, strength and cutting cycles. I guess it's just that time of year when I speak up.

If I could just stay peeled at 8% year round, we could move on with business. I like to keep that insulin sensitivity high. :thumbsup:

Can you give me an idea of what you eat on a daily basis on your cut?

 

[nicksjuzunk]

Can you give me an idea of what you eat on a daily basis on your cut?

This time, high carb, lower fat, 1.0/1.2 gm per pound protein. I feel LBM retention has been better.

Breakfast: frozen bananas, cocoa powder, whey, flax seed, milk shake

Mid morning: pb & j

Lunch: BBQ pork sandwich and apple

Mid/post workout: Gatorade, BCAA, whey

Dinner: varies

Bed time: yogurt and frozen raspberries, whatever fruit to hit carb and calorie goals.

Candy bars a few times a week, as long as I hit my macro range

 

[nicksjuzunk]

I'm up to about 13-14% right now.

Just dipped below 10%... Fatty

Of course, you probably carry 25 more pounds of muscle, but never mind all that

 

[JohnMarxism]

This time, high carb, lower fat, 1.0/1.2 gm per pound protein. I feel LBM retention has been better.

Breakfast: frozen bananas, cocoa powder, whey, flax seed, milk shake

Mid morning: pb & j

Lunch: BBQ pork sandwich and apple

Mid/post workout: Gatorade, BCAA, whey

Dinner: varies

Bed time: yogurt and frozen raspberries, whatever fruit to hit carb and calorie goals.

Candy bars a few times a week, as long as I hit my macro range

I smiled at macros

Guys i effed up my foot back in late August. I finally went to the podiatrist in September to get it x-rayed. Sesamoiditis but nothing fractured. I had to keep from any weight bearing movement on my feet for 10 weeks. I finally started back squatting and deadlifting this week and the DOMS has been insane. I didn't have much strength in my legs to begin with (Squat Max was 330 and my Dead max was 440) but I definitely feel like a manlet now. I'm excited about the challenge of acquiring my small gains again and breaking my PR's.

 

[nicksjuzunk]

I smiled at macros

Guys i effed up my foot back in late August. I finally went to the podiatrist in September to get it x-rayed. Sesamoiditis but nothing fractured. I had to keep from any weight bearing movement on my feet for 10 weeks. I finally started back squatting and deadlifting this week and the DOMS has been insane. I didn't have much strength in my legs to begin with (Squat Max was 330 and my Dead max was 440) but I definitely feel like a manlet now. I'm excited about the challenge of acquiring my small gains again and breaking my PR's.

You're just a bit ahead of me on strength. I just started pulling conventional. Mobility always had me Sumo, but getting more comfortable with conventional now. It's going to take a lil while to build the strength there, since it is new. Squat is probably around 325-350. It's off the rotation now, but I'll get back into that in December on a strength phase

 

[BadJerry20]

So I started working out about 2 months ago, for really the first time in my life, I always found it extremely boring. I've always been pretty naturally cut, because of sports but old age is finally catching up to me. I researched a lot, and the first couple weeks was I just concentrated on my form and finding exercises I felt were helping me. I found a routine that really seems to be working, but I have a question...I basically want to know if I'm doing too much. It seems everything I read says something different. And I've gotten to love working out, especially since I'm seeing pretty good gains. Fwiw not trying to get huge, genetics wouldn't let me anyway, just a little bigger and cut.

Day 1: biceps, triceps, and traps, lighter weight with more reps. 4×12
Day 2: back, chest, and shoulders, lighter weight and more reps. 4×12
Day 3: legs
Day 4: biceps, triceps, and traps, heavier weight lower reps. 4×4-6
Day 5: back, chest, shoulders, heavier weight lower reps. 4×4-6
Day 6: rest

I do cardio and abs before work and workout after. I can see gains already, and physically feel a lot better. Just curious what you all think, thanks.

 

[Vol8188]

At Chili's enjoying my last good meal before my powerlifting competition in February. I have about 12lbs to go and about 13 weeks to get there.

3 dos Equis ambers (1 tall, 1 short)
2 things of chips and salsa
And 1 prime rib burrito

It was heavenly. No more alcohol (minus my 1 glass of red wine a week), no more chips and salsa, and no more Chili's until March.

 

[chavisut]

So I started working out about 2 months ago, for really the first time in my life, I always found it extremely boring. I've always been pretty naturally cut, because of sports but old age is finally catching up to me. I researched a lot, and the first couple weeks was I just concentrated on my form and finding exercises I felt were helping me. I found a routine that really seems to be working, but I have a question...I basically want to know if I'm doing too much. It seems everything I read says something different. And I've gotten to love working out, especially since I'm seeing pretty good gains. Fwiw not trying to get huge, genetics wouldn't let me anyway, just a little bigger and cut.

Day 1: biceps, triceps, and traps, lighter weight with more reps. 4×12
Day 2: back, chest, and shoulders, lighter weight and more reps. 4×12
Day 3: legs
Day 4: biceps, triceps, and traps, heavier weight lower reps. 4×4-6
Day 5: back, chest, shoulders, heavier weight lower reps. 4×4-6
Day 6: rest

I do cardio and abs before work and workout after. I can see gains already, and physically feel a lot better. Just curious what you all think, thanks.

You could see great results with less frequency, but if you are enjoying it keep it up.

I prefer being in the gym 3-4 days a week.