You look stronger in the old pic? (imo)

That's what I looked like in March. Not strong at all. If you mean the may picture, yeah I really haven't gained muscle the last couple of months. Have basically preserved while cutting. Did get possibly weaker on the bench press.

Overall about -21 lbs of fat, +9 lbs of muscle in last 6 months. I have waist and neck measurements every month, so I am able to guesstimate with some accuracy.

6 shots of tequila / 385 calories.


Wtf? Definitely no bang for the buck. Tequila not tasty at all. Rather have warm apple pie. A la mode even better, salivating.

Solid results bro


Tequila confirmed terrible.

Loco for as much **** as you get on this forum you probably look the best! Great work bro.

speak for yourself i think my gut looks pretty good

Tequila is like the only hard alcoholic thing I will drink straight. You guys obv are drinking the wrong tequila. Perhaps you're drinking this stuff:

I was drinking 1800!!! That's all they would comp at the casino, I prefer Don Julio añejo but not over free 1800.

Woke up with horrible headache today. Have to do a whole bunch of deadlifts today. SUX. Going to get me a PHO preworkout to see if it helps.

There are a few guys hiding that we don't know what they look like. For example Doug and Spenda. And of course jaysick still be the noodz King.

And there are other guys who have tons of LBM. I think evoken has close to 170 lbs of lbm and skeletor has more than that. Plus cobra be getting ripped recently and he is close to like 180 LBM. Yes I stalk the guys bigger than me.

I am a measly 150 LBM. 230 bench, 260 squat, 280 deadlift. LOL. Excuse me while I go back to training. FU!!! But I will out curl most of you!!!

I actually tried some of the supposed good tequila in SF, first time. We tried different types, don't remember the name of any of them. One was confirmed Cuervo-like terrible, one was ok and the last one was resembling something drinkable. Still so absurdly far behind a good cognac or scotch that it's laughable. I'm open to the idea there's better stuff around. I'd be willing to bet heavily against it being even close to a good scotch/cognac though.


Anyway, loco's progress just goes to show what single-minded dedication can do. For all the advice and **** I spout, I've still spent like 8-9 months losing 15-16 lbs, of which I still have 7-8 lbs to go, which is obviously ridiculous. My love of good wine, food and sweets doesn't help much :/

Amen to that. Nice work, brother.

Some people have asked me through my log and through PM to post more details of my workout. Unfortunately I can't because if its for a certain individual its copyrighted or some crap, but if you go through the log starting June 7th, you'll see that I basically give some of the important details.

Here is my coach's recommended routine for beginners and intermediates. This is posted all over the internet in forums all over the place. My routine is the cutting version of this (so just more volume and reps).

Coach doesn't really talk to me much about the theory behind this stuff. He just tells me to stop overthinking, shut it, and train. So I have been doing that and the results are visible every single week.

Its obvious from the routine that he is a middle of the road kind of guy, similar to Lyle's theories on weightlifting. He incorporates stuff for strength, hypertrophy, and metabolic weightlifting and jams it all into one routine. If you see Ook's workout here on H&F, he does the same thing.


EXMGQ Extended Version

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

Index finger on the rings is wide grip? Do you touch your thumbs together when you close grip?

That's the outside rings. Right at the beginning of the rings. Its pretty wide. I had to lower my weight a bit.


Next time you guys laugh at my stability ball crunches and abductors, blame this guy. He is 51.

Loco --

That's where I grip the bar for my normal width BP.