8/8/13
Elliptical .25 miles

No idea about rests except where noted.

Bench
45x10+ pause at chest
145x5+ pause at chest
190x10+1 (8-11 pause at lockout)
200x8 (6-8 pause at lockout)
170x15 (12-15 pause at lockout)

Squat
45x10+ pause atg
135x3
150x3
160x10+1
165x8
135x15 (had more but out of breath yikes)

Wide stance, toes at 11 degrees. Spine tight. Finally felt glutes and quads activate.

Incline
45x10+ pause at chest
100x5+pause at chest
120x3+pac
140x8x2

Mach flyes
100x10
120x10
140x8x2

Pull ups
Bwx12x3 (3:30)
Bwx8 pause x3

Ab wheel standing
X8x3 (:40 rests)

Feel good about the workout today. Hit all of my scheduled lifts. Woke up at 5 am and went early. Had to be somewhere ask day, and I prefer to lift fasted.

Can you video your standing ab wheel by any chance some time? I've never seen someone do it.

As long as you're okay with 85% ROM. I know, Busto is doing partial ROM standing ab wheels. Devastating news.

I tried them standing once...didn't work out too well. 85% rom still impressive imo.

That 205x8 bench probably 80% ROM also. Those 17 pull-ups probably 80% ROM.

Devastating news. Everything 80% ROM.

I set the pins two inches above my chest per DFII's advice. Isn't that how you bench too???

ohnoyoudin't.gif

qft imo

Hmm I think I'll add some ab wheeling now (looks like they're cheap, though maybe my gym has one already). You've inspired me. Would be nice to introduce a little variety to my planks.

Just a few weeks out of my cut, but here are updates.

Average nutrition:

Cals: 2500
Fat: 70
Carbs: 185
Protein: 264 (a few 300 days, a few close to 200, but always over 200)

Now some measurements. IDK what all of these measurements even mean or if I've fallen for a troll by using them, but I copied loco's list from 7/19.

Weight - 163
Waist - 30.2" (around navel)
Wrist - 7"
Ankle - 9" (is this actually on the ankle? I measure just above)
Chest - 36.7" (relaxed with no lat spread, around nipples)
Arms - 14.4" (flexed)
Legs - 22" (around 2 inches below glutes, where the ham is thickest)
Calves - 13.4"
Forearms - 11.6" (measures appx 1" below elbow)
Neck - 15.2"

Nood. IDK. Body dysmorphia. Still see pudge around the lower couple of inches in my lower core. Weight no longer 162, waist centimeters larger. LOL at the notion of putting on almost a pound of LBM in three weeks. Some of it's def water weight tho...right? Sometimes feel fatter, but then I look at my pic and go "maybe finally putting on LBM?"



Next update will come when I finish six weeks of TM programming early September.

Nice, glglgl. Get swole etc.

So you are eating at a surplus right now? 2500 seems low but you are only 163 I guess.

Of course you can put on a pound of LBM in 3 weeks. You don't even squat 200.

Not trying to be a dick, just tryin' to keep it real you know...

Also, randymarshjizz.jpg @ the noodz

IDK. After my cut I added in a couple of hundred calories every week and this is where I ended up with my weight staying somewhere around the same. I have dipped back into the 162s and into the 163s but have stayed around 163 over the last three weeks. 2500 is a mountain of food. I guess I could eat more but wtf. I'm sure everyone is going to say something similar to you. WTF busto, eat more etc. etc. etc.

No dickeshness breh. If I put on a pound of LBM in 3 weeks I will thank the IEL gods and make my next lift in their honor.

Scheduled to hit some decent lifts tomorrow.

Bench: 220x5/170x20
Squat: 200x5 (after failed attempt last week)/155x10
OHP: 120x5
Deadlift: 295x5

Crossing my fingers I don't fail the squat again.

I found the pic of your legs:

Thanks, but they're not that big. Maybe one day.

Can't believe your calves are smaller than mine. Everybody has seen mine in my videos, and they are horrific.

But looking solid in that pic. Tiny. Tight. Lean.

A lot of room for improvement also. Your chest measurement is low. Either you are measuring different than me, or your back is absolutely awful. Deads, squats, and rows will give you at least 10 pounds of pure muscle in the next couple of years.

I knew I was in trouble as soon as my measurements came back significantly lower than yours. And now taking a second look at my tape it looks like it for some reason is actually missing the first inch. Starts at 2". Wtf. Wtf. Wtf. Obv made for bros trying to measure their peens. That means my waist is actually a little over 29", so cool, but the rest of me is also 1" smaller. Jesus christ. I am tiny. Not even hooray, I am lean! Just facking tiny tiny tiny.

I'm not sure if I'm measuring my chest differently than you. I lifted my arms and wrapped it around my chest at nipple level.

I'll include a pic of my back next time. Might be time for an actual shot of my legs, too.

I have no clue if that's good or bad

Not terrible for your size



No clue if good or bad

I know breh, I know

Shocking that there'd be LBM loss when he cut 20 lbs in two months; I'm going to have to sit down and contemplate this unforeseen predicament in which he finds himself.

What is your goal? If it's to look better for the opposite sex/SO, then don't worry. Only guys on weightlifting forums care about guys' legs.

Females couldn't care less about anything but arms/chest. Maybe abs but how often do we walk around shirtless really?

Although bigger legs = better frame = easier to build arms/chest. So hmmm.

He should still worry imo

Yeah I edited my post. I was focusing on his wee tiny legs in that post, though i guess that wasn't clear.

I'd like to be a bit more swole, certainly in the legs and chesticles. As far as my general LOOK, my aesthetics are around where I want them to be. I'm tight and lean (even though I'm tiny). Whatever size is put on top of that is a bonus. I'm more concerned with absolute and functional strength than size in itself. I figure I'll get bigger arms/chest/legs/etc. as I get stronger. Just pointing at my tiny legs so we can all say LOL no wonder fakebusto can't squat shiet.

I haven't yet decided what the endpoint is, but I still feel like I eventually want to hit a threshold for my bench/squat/deadlift and then only worry about maintaining those lifts so that I can devote more time to other athletic pursuits.