5/13
Coan deadlift/bench
Week4 day2
Bench 2x8 @190
Cgbp (paused) 2x8 @160
Incline bench (paused) 2x8 @135
Machfly 115 3x8
DB skull crusher 3x8 @40s
DB kickbacks 20s 3x15
Weighted crunch 4x12
Calf raises 3x20

EZ. I keep thinking how I am going to make gains on a bench program that is relatively easy and then I remember that I had a banged up shoulder and I purposefully picked this program because the first weeks look like warmups.

Mission accomplished. Shoulder healed, wants MOAR weight. And MOAR weight is on its way. 5rep sets start next week.

Got a sick pump from the tricep work. Swelled up to EV synthol-infused megapump. Total arm mass monster at the gym.

I notice some in consistencies, unless JB quadrupled his muscle mass recently.

Image posted by Borge Fagerli, aka Blade, aka one of Alan Aragon's superbest friends today on FB of one of his client's transformation:


(NSFW I guess)


Estimated BF in each of the pics loco?


This is what Borge said:

Looks best in 2nd pic. Confirmed EV gonna look like ass when he gets down to 8%. Good news is he will still be a loco confirmed 15%.

Almost at 8% another 1.5/2.5 weeks and i'll be golden. Maybe I'll even be loco confirmed 12.75% bf. Doesn't make a difference to me considering he is so inconsistent with his numbers. Last year he agreed that I looked 11% and now I am leaner but since I am weak that means I gained body fat %.

EV, it truly sucks being fat. I'm sure I'm 20%+ on the locoScale™.

You're 20%+ on any scale, hoss

First pic looks to be about right. He is in the 17-18% range.

Second pic has way better lighting and looks like he has a pump. I have him at 13-14.5% bodyfat.

I can't comment on the third pic. He is very lean but my expertise of bodyfat estimation ranges from 12-27% bodyfat. That guy is out of my range. EV is still in my range though.

The point to take from here is that this dude weighs 90kg in the first pic and I agree he is 17-18% bodyfat. There a few 90kg S&Fers and they look nothing like this dude. They are mid to high 20s. Too high in my opinion and should cut to sub80 kilos.

5/15
Loco leg day
HBBS 205x6 215x6 225x6
DB RFESS 35sx8 45sx6 55sx6
Unilateral leg ext 3x10
Unilateral leg curl 3x6

Also did some rows and arm curls. Squats were solid and somewhat easy but I did let them travel forward to the balls of my feet. Quadtastic.

fyp

12%+? Your numbers are all over the place bro. I've been loco sub 12% for like 2-3 weeks now. However, I haven't been posting pics so you will have to wait a week or two at the end of my cut to spew your nonsense.

I am looking into the DEXA and I am applying for this rewards card at work that will cover my deductibles and if that goes through I can get the DEXA scan 100% covered.

loco,
it's safe to assume that dude is pretty tall - he's 84 kg at very low BF without a ton of LBM after all.

5/16
Coan deadlift/bench
Week4 day4
Shoulders + light bench
Military Press 2x8 @120
Speed bench 2x10 @145
DB incline bench (45deg, hammer grip) 10,9,8 @65s
Front raise 2x12 @25s
Mach Rear raise 3x10 @130

170lbs today. Think it's just fluctuations.

Wow. This girl's gains... Three months of lifting and she has already surpassed Da Loco

In before fake LBM gains.

Not only this, but different pose. In the first pose she looks Y shaped and thus hides her lats. In the last pose, she correctly brought down her arms to make a T shape.

This is the dumbest thing I have ever seen. She gained 7lbs of fat, 3lbs of fakelbm, and 1/2lb of real muscle.

Next.

By the way we can come up with a pretty close approximation for fakeLBM gains from two occurrences here in S&F. First is derived from the YTFprinciples. The man lost 200lbs but in my opinion his muscle mostly stayed the same because he started weighlifting. You might even make a case he gained muscle. Yet he lost approximately 50lbs of fakelbm during his legendary cut.

The other case is derived from the aurablowup. Guy porked up 50lbs in 6months.

So just using these two examples we know that gaining 3lbs of fat, leads to gaining approximately 1lb of fakelbm. Works about the same from a cutting perspective. This fakelbm is mostly water. And it makes perfect sense that as one gains fat, water is going to come along.

I am surprised this is not talked about more in academic circles. That idiot brad Schoenfeld talks about gaining up to 12lbs LBM on his program. What a facking idiot, is he facking stupid? Maybe if the individual gains a total of 35lbs, Rippetoe style.

Pass me the S&F Nobel Prize.

I took fakeB's comment a little too seriously. When I first read that's girl's lifts I thought there were in kg (I just skipped the "in pounds" because my eyes went straight to the numbers), and I felt more jellydick than ever before.

In lbs it's still impressive though for a 16yo girl.

I didn't even see the reddit, she gained 15lbs. Correction - 9.9lbs fat 4.5lbs fakelbm .6lbs real lbm.

right

also, your torso is leaning too far forward. See this: http://www.youtube.com/watch?v=LEBhQL1ntVo#t=15

+1

Thanks for the compliment , but its actually pretty average sized.

By far looks best in 2nd pic.

Plus I think his dick shrank in each phase. Musta had a fat dick.

Caption explained that second pic was the latest and most impressive because he had obv gained lbm but not increased bf% by much...... ........... ........... ........... ........... ........... ...... ........... ........ ...... ........... ........... ........... .. ..... ...... ........... ........... ........... ...... ........... ........... ........... .....

5/19
Weight: 169
Coan bench/deadlift
Week5 day1

Deadlift (80%): 3x3 @ 295 lbs
Speed deadlift (65%): 3x3 @ 240 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 225 lbs
Stiff-leg deadlift: 3x5 @225
Bent over row: 3x5 @165
Underhand (reverse) grip lat pulldown: 5x5 @175
Arched back good morning: 3x5 165

No music, Bluetooth device ran out of battery. Took some video. Blah, there are a whole bunch of little things that added to 295 feeling heavy. Small plates. Fat bar. Technique is off. Probably tired from the rough 4weeks of deadlifting and that's why this program ramped down a bit. Etc etc. Accessory work was fine. Actually prefer the short rest volume from previous weeks but gonna follow the program as written.


The speed deadlift felt way better than this, this last rep is like 9.5 rpe. Lol. I hit 335x2 last week. Oh well, on to upperbody.

Power shrugs were a joke. Way too light. Held them at top for a whopping 4count to make them harder.

see mistake #1 here: https://www.youtube.com/watch?v=ioo4LKjwQfg

That is you.

Those shorts

Yeah i have seen that several times and I agree. My sumos are fake. They will get better though. I worked up to some wide 205 squats for warmup today and I was shocked how solid they felt. Their was no hip stretching out pain. Hip mobility is improving.

Might need voodoo bands to crack my hips open. I can't do real sumos with knees superout without lowering the weight by a lot. But sometimes I get it right on the speed deadlifts and I know it's right because the weight magically jumps off the floor.