We still need a pic of you at your current weight for guesstimation purposes. Otherwise we're just making stuff up even more than we already are.

10.350%

Time to bulk at 5,000 cals.


+1 for the pics.

Wanna see dem legz.

Weasel -

If I come in at sub10 I will eat my shorts and starting Saturday, I go on a full powerlifting routine. Fack this bodybuilding shiet when you already ripped.

Yeah of course you're right, obv brain fart.

What's a reasonable expectation for actual muscle gain on a bulk? 0.5 lbs of muscle a month? One pound a month?

Isn't there one in here that's only like a week old?

Yeah there are plenty of pics the last month. The best one, is the pre bodpod that shows my face. That's how I look like walking around shirtless with no pump. That pic is getting deleted soon also. For personal reasons I don't like having clear pics of myself online. That one is a little fuzzy, but shows no pump and no flexed abs.

guaranteed to come in at 10.1 now.

Hmm, I somehow missed that one. Confirmed blurry as F (a little fuzzy? c'mon son) but seems the most accurate one for estimating purposes.

I'm going with 11-12%.

I just remembered that eric cressey got dexa tested twice in a year and wrote and article about it. This was a long time ago when he was still powerlifting. He was 5'8 175lbs at 10.5% bf. He is probably leaner than Loco so I revise my guess to 11.2%

9.875%

9.3%

Cressey could probably DL ~650 then too.

11.6% - 13.9%

I am with you bro. I know I am not going crazy, 12-15% is right.


Here is my first time sumo. Lumbar looks way better. It's only 275 but this where my conventional deadlift gets roundy. I will make some real gains on my deadlift if I don't have to worry about rounding anymore. I have reset like 4 times the last year. It's frustrating, my deadlift should be 400 if I was unleashed. Instead you guys always say lower the weight, reset. Too much rounding.

Cancelled my cable subscription. Don't need it.

loco,

Much as we joke, you're not fat. Still very lean. If I was going off the latest photo alone, I'd put you at 12%, but I'm going to put you at 13-14% based off your previous leanness and how much LBM we can attribute to your weight gain.

Fack. I am thinking of unsubscribing from this thread and ignoring any mention of results. My jimmies will be rustled no matter what happens.

If DEXA shows loco's bodpod results were way off, then bodpod is confirmed shiet and I need to DEXA myself to get the right stats.

If DEXA shows loco's bodpod results were close/accurate, I will explode. That would mean DaLoco is putting on LBM like a ****ing roided up beast and we are left with at least one of three options.

1. loco is a natty nat nat genetic freak
   
2. loco on the sauce
   
3. Time for all of H&F to join the EPOC chant

Back looks good. Weight doesnt look all that challenging, yet its not a super fast pull. You can do a little better at locking out your hips. Think about turning the knees out and humping the bar at the top, but make sure you dont start leaning back or arching your low back when you do that. Squeeze the quads and glutes hard at lockout.

Thanks Cha, gotta remember the glute conversation we had. Here I got 250 and did activate the glutes a bit.



7/25
Bench 250x1 175 10 10 9
DB slight incline (Hammer grip) 70s 3x7
Pec deck 2x10
Chins 15 12 10
Hammer high row 180 2x12
Vbar Tbar Row bar+100 4x10
Cable rows 3x10
Swimming 20min

Another legendary upperbody workout. Rest was 60 to 150 seconds on all exercises.

Here is the guy who is getting DEXA tomorrow. 6'3" 304. Bodpod had him at 26.3%,bodyfat. Nice, hardly trains and has 225 LBM. Lolbodpod.



He did play college baseball and was recruited as a QB by several division1 schools. I still have a hard time he believing he has 225 LBM. We find out tomorrow.

Try to lower the weight a little slower.

Your buddy needs to pull his shoulder blades back and hold them there. They flew out as soon as the weight came out of the rack.

Nice tris, bro.

No ****. I'm jelly

Loco just as excited IRL. Loved hearing him jubilate over 250. Nice lift.

Aaaaand the plot just keeps thickening and thickening.
DEXA-scan you say. So exciting times we're living in H&F right now.

So, this is the latest pic?

And you've gained a few pounds of BW after that was taken?

Gotta go w/ 12.99%

Nice bench.

Does anyone have a higher Bench to BW ratio in H&F? I'm sure there's got to be some (probably real busto at least), but you've got to be near the top.

That 250 looked easy. nj!