175/80 at legit 10% bf is huge (for a natty). That's pretty much what top CBB competitors are off season and they're very committed to that **** with usually 10+ years of training started in their teens. Having tiny frame and no other evidence suggesting that you'd be exceptionally genetically gifted doesn't help either. Check Tuukka Heikkinen from facebook or pakkotoisto. He's your height, not that much over 80kg at 10% BF and he's way above avarage (and I mean avarage competitor, which already probably means way above avarage genetics)

All right, let's make 80 kg 75 kg and 75kg 70kg then.
I'm fine with those figures, too.

I'm definetely not genetically gifted for the iron game, at all.
Also, started my lifting career way too late.
And the goddamned OLDS. They be creeping in.

10.4.2014

Still feeling drowsy.
Sleeping poorly last couple of nights not helping either.
Those damn football-matches start too late.
Oh well, def. worth it to stay awake. No regrets.

Pryess
3x50 kg
3x47,5 kg
6x42,5 kg

50 too heavy to get 5 with.
In retrospect also shoulda rested more before attempting 5 with 47,5.
I think I'll attempt 5x47,5 next time as the top set.

Chins
3x6

DB-OHP
15 kg's
8,6,6

Plan was too do 3x8-10
15's too heavy.

DB-Swings
3x10x22,5 kg

Ab-Wheel
3x10

BB-Curls
3x10x30 kg

Took me only 55 minutes.
Taking a bit longer rest between last press warmup and topset and topset and 2nd set is in order next time.
Other than that 60-90s is fine.

Grilled the first hotdogs of the year afterwards.
Quality beefy dogs.
Cheese crust buns.
Crispy onions.
Smokey apple-BBQ-sauce.
Whole-wheat mustard.
Omnomnom. Too bad I'm cutting, woulda liked to demolish a bunch more of these

Picked up some smokey whiskey bbq sauce from grocery store, too.
Will try that next time. Living exciting times.

12.4.2014

Deadlift
2x3x102,5 kg

Going forwards I think I'll be doing triples because I feel that my form deteriorates too much with longer sets.

Filmed the 2nd set but only got the 1st rep on tape because my phone, that was placed on top of a box, dropped when I semi-dropped my 1st rep on the floor.

I have a feeling that I should keep the bar closer to my chins and maybe start with my hips a bit lower/further back. It felt like I was lifting exclusively with my back.
Also, probably want to wear sweats / long johns next time to protect my delicate shins.

Dips
3x8

Add weight next time.

BB-Shrugs
3x10x80 kg

Planks
7x15s

BB-Curls
3x10x30 kg

Too lazy to adjust my dumbbells so doing BB instead.
Whatever.

Pushups
+10 kg
3x10

First time ever for me to do weighted pushups.
Loading was through throwing a 10 kg plate into my backpack and wearing that.
Digging.

Afterwards I went to (one of) my favorite burger-place(s) to eat my 1st cheat meal of the cut:

Deadlift

Deadlift looks ok, but your hips start too high and you shrug a bit at the end ROM. Also you break too early in the knees on the descent as evidenced by the bar bumping into them.

Taking the under on you getting to 75 kg at 10% BF. Too much dedication required. Not that I'm any comparison, but it would require me to gain ~8 kg of LBM. Is it possible? Sure. Is it likely? Hell no.

FWIW moderate on IF calc is too high unless you're doing cardio/other stuff than just lifting. Afaik it's most people's experience in H&F that light + a bit is more accurate. Some individual variance though.

Yeah, a few minor-ish things I need to try and fix next time, re: DL.

75kg @ 10% at some point in 2020? Or in 2016?
Dedication will be needed, sure, but I think it might be doable if I really put my mind to it and stop taking 6 months breaks for no reason.
And the same goes for you, too ofc. Even easier for you as you're currently closer to it than I am.
Although, that said, you're as old as the hills and got the SALTS so there's that.

Re:IF-calc. Moderate's been fine to me, historically. I do a bit of SPA (like jumping on a trampoline) and also have got all the NEAT.
And I'll probably start cycling to/from work soon, 1-5 days a week and then I'll need to go to Very Active from Moderately Active.

Your own experience is the best guide for setting calorie goals obv.

In line with miles' dose of harsh reality in the LC thread recently, I'll set the chances of you getting to 75 kg at 10% BF to be 2%. I'll say 0% for myself since I'm really not ready to make the needed sacrifices to get there.

Didn't that discussion more or less revolve around average joe bringing his squat to 500lbs or some such? I have to admit I skipped a few posts here and there.

Squatting 500lbs or hell, 400lbs is something the chances are 0.001% I'll ever do. Amongst other things simply don't have any desire whatsoever for dat.
Bench is close to same.
Pryess and DL are where it's at as far as raw upperbody strength and total strength go, respectively.

I mean if I see some fatty squat 34343970709 kg I'm like yawn, whatever, who cares. Same with bench as it usually involves like one third of the ROM I do.
Then again, if I see someone lean and mean squat a lot relative to his/her bodyweight and preferably going legit ATG, I'm like cool!
But if the same person deadlifts or strict presses a lot relative to his/her bodyweight I'm

I'm not completely sure why that is.

Anyway, I'm out-of-place rambling now like I often do so yeah.

Ima prove you wrong re: 75kg @ 10%, though.
You'll see.

14.4.2014

BW = 71,8 kg (-1,7 kg for the week, -1,7 kg total in 1 week)
(lol waterweight)

BW:



Cals:

Average daily Macro-breakdown for my last week:

Broteinz - 163
Carbz - 172
Fatz - 85
Fiberz - 35
Calz - 2100-ish

Plan is to keep them same-ish on the upcoming weeks, although upping carbezion-intake will be in order if/when I start to cycle to/from work.

Pummi,

You really need to post this log on Starting Strength. Could you imagine the rustling that would occur there from a log with a 150 pound skinny fat dude who squats BW on a extreme cut.

I have visited SS-forums a couple of times and I have to admit that it's a tempting suggestion you've got there.

you seem like a super nice guy but man this is an awfull post.

I agree.
My apologies to people who actually are disabled.
It felt like an appropriate enough compariosn at the time. I mean climbing stairs can be quite challenging when your legs are super-DOMS'd.

But obviously I have no way of knowing how terrible it must be to be tied to a wheelchair or be disabled otherwise.
My lowback-issues gave me some insight what it must be like.
When they were at their worst the nerve-pain was close to insufferable and I couldn't straighten my back while standing or tie my own shoes etc. in the mornings.
Still not even close.

Funnily enough, it's likely that later this year I end up working on a project that aims to make city-owned old public buildings more easy for disabled people to access/use/navigate.
Automatic doors, vertical transport systems, ramps in stairways, larger bathrooms etc.

Quickest of Bens,

Just something I put together real quick but how does it look like for an OP to start my log on SS-forums:
Anything you'd like to add/change?

leave YOLO out, it reeks of trolling too much.

^yeah, prolly also need to remove the uppercasing of a few words in there.

Might also film some neat form-check material, like 1/5th-squat 160 kilos or something (if I actually can do that w/o snapping myself in half).

Anyway, I even lifted today:

15.4.2014

Have a bad case of conjunctivitis going on since Saturday, in both of my eyes.
Pinkeyeness sucks. Itchy as **** also.
I self-administered myself some antibiotics/castor oil stuff that I drop into my eyes 4 times a day. Vision is a bit blurry but that's all right, no need to see clearly in the gym, just go by feel.

Bench
5x65 kg
6x58,5 kg

Picked up some benching cues and stuff from KRSONE's log earlier today and tried to incorporate them. With a tiny success I think. At least the 65kg I struggled with last week, went up somewhat smoothly.
Simple neural adaptations most likely, though.

That said, I don't know why that is but my mid-back seems to get sore in a bad way after every time I flat bench, like insta-sore right after the set. I think it might be due to trying to force an arch in my lowback. Maybe I should just accept the fact that I'll never manage to have a decent arch going.

Almost feel like I should start doing incline instead and that's what I probably will do next time. Most likely I need to shave off some of the already very measly weight but incline4lyfe might be best in the long run as I really can't afford to injure myself again.
Never felt like my pecs are doing anything when flat benching, either.

Squat (low bar)
5x80 kg
6x72,5 kg

No more 5kg jumps I think.
2,5 kg from now on.

DB-Incline-Bench
17,5 kg's
10, 10, 9

Chainsaw-Rows
3x8x22 kg (per side)

Side-Planks
7x15s (per side)

BB-Curls
1x20x27,5 kg

Had to rush it a bit with rests to get myself through all that in 65 minutes.
Had to, so I could get in front of my TV timely for the first match of the finals in Finnish national hockey league.

Copying this here for easier access in the future.

I like your log as is better than starting a new troll log. I think the fact that your serious ideas about working out, nutrition and aesthetics are so diametrically opposed to the sites philosophy will cause some serious tilt, especially if you offer other members physique advice.

QB,

I'd guess it's pretty easy to get/stay ripped if you frequently use meth, but that's only a guess.

Fully agree with this. Listen to the expert troll pummi.

I knew you were classy

Related to wheelchair discussion (in finnish)
https://www.youtube.com/watch?v=BMWjq-6uuzc

Also worth notable that the video constains legit use of smith machine at 1:24 and I'm not even kidding. That guy also has a video of going up stairs with a wheelchair and other cool stuff like easy as hell looking 180kg bench on his channel.

You guys are probably right.
That said, I'm not seriously contemplating starting to x-log/post on SS.
There's too much ground to cover here in S&F.


Well, meth basically is EC-stack on steroids.
You do the math.

I try to, unless it's the LC-thread where I try to go to the opposite direction, most of the time.