are we still on this topic?

internet is slow in australia, messages take a few days to arrive via carrier pigeon

lmao. well played sir.

Date: 9/15/13
Pwo: 1 Scoop Craze
Sunday: Chest and Arms Hypertrophy
Speed Work 65-70%

BB Bench Press:
135x12
185x5
205x5
225x5
245x3
245x3
245x3
225x3
205x3
185x5

Incline DB Press:
65x12
70x12
70x10

Hammer Strength Chess Press:
140x12
140x12
140x12

Cable Crossovers:
15x20
15x20
20x20

Preacher Curls:
25sx10
25sx12
25sx10

DB Concentration Curls;
30x12
30x12

Spider Curls:
40x12
40x12

French Press:
60x12
60x12
60x12

Cable Rope Pressdowns:
50x15
50x9

Cable Kickbacks:
10x15/ 10x20
10x20/ 10x14


Macros:
2,576 calories
65g fats
270g carbs
194g protein

Date: 9/16/13
Pwo: 1 Scoop Craze
Weight: 166.8
Monday- Lower Body Hypertrophy
Speed Work 65%-70%

- Hamstrings still super sore, made it a light workout.
- Going to try to record more videos of my lifts.

Squats:
135x6
185x3
185x3
185x3
185x3
205x3
205x3

Machine Squat:
150x12
170x12
170x12

Leg Press:
140x12
140x12

Leg Extensions:
85x20
85x20
85x20

Romanian Deadlift:
135x10
135x10
135x10

Lying Leg Curls:
95x15
95x15

Seated Leg Curls:
90x10
70x15

Standing Calf Machine:
170x15
170x15
170x15
170x18

Seated Calf Raise:
150x20
170x15
170x15

Abs (3 Exercises)


Macros:
2,524 calories
46g fats
370g carbs
170g protein

old macros:

Monday- 45g fats, 355g carbs, 170g protein (re feed day)
Tuesday, Thursday, Friday, Sunday- 60g fats, 270g carbs, 220g protein
Wednesday, Saturday- 75g fats, 235g carbs, 220g protein.

macros for 9/16-9/30:

Monday- 45g fats, 370g carbs, 170g protein (re feed day)
Tuesday, Thursday, Friday, Sunday- 60g fats, 285g carbs, 220g protein
Wednesday, Saturday- 75g fats, 250g carbs, 220g protein.

Date: 9/17/13
Pwo: 1 Scoop Craze
Weight: 165.8
Tuesday- Back/Shoulders/Abs Hypertrophy
Speed Work 65%-70%

- Actually did a speed workout this time. Majority of set rests were only 50-70 seconds and did not go all out like last week.

T-Bar Row:
70x8
90x6
115x3
125x3
125x3
125x3
125x3
125x3

Lat Pulldowns:
140x10
160x12
160x12
160x10

Seated Cable Row:
140x12
140x12
140x12

DB Row:
80x15
80x15

V-Bar Lat Pulldowns:
120x15
120x15

Seated DB Shoulder Press:
55x12
55x12
55x12

BB Shrugs:
225x15
245x15
245x15

Lateral DB Raise:
35x12
35x12
35x12

Abs (2 exercises)


Macros:
2,555 calories
69g fats
270g carbs
218g protein

I don't think many people noticed my bench video because it was at the end of last page but here it is again. Feedback is appreciated, ty brahs.

http://m.youtube.com/watch?feature=c...&v=fuSsRK9E87k

Do your heels come off the floor when you push?

I know it's bad form but I have always had a weird starting position. My starting position is like how you flex your calves. I have always done it and it is so hard for me to change it up.

9/18/13- Wednesday off day
2540 calories
57g fats
301g carbs
218g protein

macros are messed up for the day but not a big deal, still kept within calorie range.

Date: 9/19/13
Pwo: 1 Scoop Craze
Thursday- Upper Body Power

DB Stiff Leg DL:
70x6
75x6
80x6

Lat Pulldowns:
140x8
160x8
180x7

Rack Chins
Bwx8
25x10
35x8

BB Bench:
135x10
185x5
205x5
225x4
245x3
245x4

Weighted Dips:
bwx15
bwx15

DB Seated Shoulder Press:
60x10
65x8
70x7

DB Curls:
35x10
45x7
45x6
45x6


Macros:
2,611 calories
60g fats
312g carbs
197g protein

Date: 9/20/13
Pwo: 1 Scoop Craze
Weight: 165.8
Friday- Lower Body Power

- Getting annoyed that its difficult for me to move up in squats. Dunno what it is but ffs that's what I bench. Last winter I weighed 184 and benched 265 and squatted 315.
- Will upload more pics and videos soon since I know loco lives to watch them lol

Squats:
135x10
185x5
205x5
225x5
245x4
245x5

Squat Machine:
210x8
230x8
230x8

Leg Extensions:
90x8
110x8
130x8
150x8
170x18

BB Deadlifts:
135x8
225x3
275x3
295x3
315x5
335x4

Lying Leg Curls:
95x8
110x4
125x5
140x8
155x7

Standing Calf Raise:
230x10
250x10
270x10

Calf Extensions:
170x10
210x10
230x10


Macros:
2,510 calories
58g fats
308g carbs
218g protein

Very impressive transformation and dedicatation to nutrition.

At what percentage of your power work sets do you start to raise your butt off the bench?

Thanks brah. Cutting was a mental challenge for sure, glad it's over with until next summer. Right now my PR for bench press is 245x4 for 165 lbs. However, I normally do my warm up sets 135x10, 185x5, 205x5 all easily then go up to 225 and after the 3rd or 4th rep that's when I start lifting my ass up. I don't think it's terrible form but not good either I suppose.

Well, the suggestion would be to readjust work numbers so that you do all reps with the butt down and add from there. Eventually you'll get back to the current number but with no major error.

I think it's less about that and more about my footing to be honest. my ass doesn't come up because 205 and under is light for that rep range. It's something I definitely need to work on but I'm on my toes when I start. it's weird but it's hard to break out off because I have always done that.

so essentially when my ass doesn't come up I am not using any of my lower half to bench due to my starting position, if that makes sense.

Yeah if your arse is coming off the bench, don't those count bro. You would get redlighted at any powerlifting federation. Bodybuilding wise I won't redlight you, those are just forced reps IMO. Healthwise, I will give you an orange light. Those reps are probably putting your lower back in a precarious position.

From now on please write 225x3, f + 2 forced reps

That would be the proper notation.

Here, Da Loco exhibits proper leg drive without the arse ever leaving the bench.




I can tell you right now bro, that if your bench falls apart like that, I can only imagine what your squat looks like. Film your squat ASAP. The guys here will fix it. Pretty sure you are doing partial reps and you might possibly have form or mobility issues since you say you are having problems with it.

We are not all perfect. A lot of us suffer from the SALTS. Some of us have massive muscle inbalances. Others have mobility issues. Etc Etc. And some of the people here are very experienced because they have solved those issues. That's why I want you to film. Your ego might take a hit but surely it will increase your chances of conquering the Iron Game and accomplishing all of your goals.

^^^agree with all of this

Good post loco, appreciate it. That's good form in your 250x1 PR. Now I'm going to film myself do 255x1 with good form lol semi-serious. I will be posting more videos soon enough and yes that includes my squat. I do believe I have a solid squat just a tad shaky legs at times. You will judge when I film it. I want to post regular deadlifts too at 315+ to see how I look when doing heavy weight.

9/21/13- Saturday (Off)
2,551 calories
77g fats
268g carbs
221g protein

very impressive progress over the last year and a half, I used to eat 400g of protein per day for years and now im vegan or pesca vegan and cannot reccommend anyone consuming more than 1 g of protein per pound of body weight per day (am a lil worried about your health if thats ok) Timothy bradley is boxing champion of the world and vegan, there are sooo many vegan powerlifters (look up supanova slom for a huge vegan lifter) http://insomniacmagazine.com/2007/10...y-dirty-angel/ he doesnt look that big here bc its an old pic but he still has good muscle... Also, with 60 hrs of work and all the training when is the last time you played poker or what are your plans with that? are the games dead?lol

Thanks brah and there is a huge difference between 400g protein and what I am intaking (unless you weigh a lot more than me). I have to disagree with you tho, having more than 1g per lb of bw is not bad for the majority of lifters. It may not be necessary but I strongly believe it will not do harm. When I was intaking 250g protein a day about 3-5 months ago I had a blood test done and my levels were fine. My total protein was at the very top without it going off the charts. The only number that was high that I recall was the BUN level.

As for poker I have 3k still stuck on Lock and deposited 140$ on intertops and turned that into 1k. Play MTTs on my off days and yeah the traffic and games are terrible. Only play a few games don't even grind.