Blood work came back with excellent results. I am healthier at 35 than I was at 19!!! If you guys remember from my old log, I was in pretty bad shape healthwise about a year ago. Cholesterol off the roof, sleeping like a lion, no energy, and huffing and puffing my way through life.

Fast forward almost a year ago, and here are the results

Total cholesterol 123 mg/dL (60%+ decrease!!!)
Triglycerides 133 mg/dL (67%+ decrease!!!)
Total testosterone 650 ng/dL
free tesosterone 15 pg/dL

I did it by getting active and moving weight for many reps. You can find all the info in my old log.

So what's the goal now? Well the problem is I am 5'10" and I tip the scales at a measely 155 pounds. So I am basically this guy



That was never the plan, that guy looks like a fagboy. Its time for a new plan,

first

I really want to just go straight up on Texas Method for 10 weeks after seeing some of the results here. But its hard when I still have 6 months left with my coach. So I am going to try his hybrid routine for a couple of months. Calories at 2700 to start off. Protein off the roof, at 240 g a day. Hey what can I say, just following what the old man says.

Definitely will not be posting the whole routine. I know he made this straight up to meet my needs, so its some kind intellectual crap or something.

When I talked to Coach, I told him my legs and back are especially pathetic. So he cooked up for me a hybrid strength/bodybuilding routine. It looks like this

Day 1 Legs (Quad dominant workout)
Day 2 Back + Biceps
Day 3 Legs (Ham dominant workout)
Day 4 Chest, shoulders, Tris

Volume is mostly 5 reppers or 10 reppers. I am having major issues going to 5 reps on the bench press without a powerrack.

Again, I will be on the road a whole bunch and probably going to be doing some smith machine when nothing else is available. Oh well, will do as best as I can.

I've already run the routine for a couple of weeks. Results seem suspect. May switch to a straight up strength routine for 10 weeks and then come back to a straight up bodybuilding routine.

Following your coach has made you an "internet legend" in some circles. So, I mean, it can't be even close to the worst thing to stay the course with him for 6 months.

240g isn't very "off the roof" given what many posters eat, is it? I swear Assani has posted before about doing like 400g/day or something just completely ridiculous.

Fwiw I think 240g on 2700 calories does sound very high. But I mean, they don't call you loco b/c you believe in half measures.

1/26/2013 Sunday
Rotator work and shoulder stretch

Flat bench 205x4, 200x5 (still doing a bodybuilding bench, gravitating towards powerlifting bench)

Lol did the same last week. I got no spot, I know I can get that last rep but my mind won't let me. Says I need a spot.

DB Flat Bench (Hammer grip)
2x10 60s

I am so much weaker with a hammer grip. And my powerlifting benchpress stinks compared to my bodybuilding bench press. My triceps just ain't very strong even though they huuuuuge.

Plenty of accessory work.

The difference between my bodybuilding bench press and powerlifting bench press is significant. I am contemplating just resetting my work sets to coincide with 5 reppers powerlifting style. I am guessing I have to lower the weight more than 15%. So maybe 2x5 175 next week. Oh well, that's what I get for working on the "pecs" for so long. But cannot keep on this elbows flared road for much longer without destroying my rotator cuff or maybe even a pec.

Note: Bodybuilding bench press shows way better pec activation in EMG studies compared to powerlifting bench press. But I should be safer doing powerlifting bench press in the long run. Plus it might help me finally break this bench plateau I have been on.

Goals
170 lbs, 10% bodyfat (this is harder than it seems, I have a super tiny frame)
Strength
300 Bench
350 Squat (I have some hip mobility issues here, but hoping they get resolved)
400 Deadlift

300 would be a monstrous bench at 175 lbs, wouldn't it?


I did elbows flared Bench when I was young and really noticed the effect on my pecs. Now I do the elbows in Bench and never feel anything in my pecs at all.

had a good fap to this.

I'm physically unable to keep my elbows tucked with a standard grip and even my cgbp is relatively pec dominant. It's prob fine if you don't end up like me with crippling tendon issues.
Welcome home.

At this time I feel it all on my triceps with elbows in.

I am still probably going to sneak in some bodybuilding bench (the Dumbell version also). Just going to keep reps at 10-15.

Calories 2691
230 p
188 c
114 f

lolpecs, doods with huge chesticles look lol iyam

I don't think anyone in the history of mankind ever got their pecs "too big" by being natural.

I always thought all the strength training being done in H&F resulted in very nice legs and back. Some dudes on here have decent lat width. All dem deadlifts and pullups really kicked in. But chest?? Not going to point any fingers but definitely some guys need to up the volume a bit. Definitely not saying to switch to bodybuilding bench, but if you compare pullup volume to bench volume, its obvious you guys pulling away much more often than pushing away.

Anyways I decided to to keep the log on here because my biggest weakness is now my strength. And H&F's biggest strength has always been strength. Figured that was a better home. Dem dudes over at Iron Addicts are huuuuuuge and strong. My coach recently put a pic up where he looks like Dorian Yates?!!! WTF, I can't have a log over there. I would be the smallest and weakest. Here? Nope. There is always Soulman to comfort me.


Weight: 153 pounds this morning (yeah, yeah, WTF. calories are probably going up to 3500 in a couple of weeks)

Nice.

Watch your cals, though. I did a Rippletoad bulk and got really fat in a few months.

I saw that I wasn't gaining weight fast enough; then one morning, I woke up a total fatass.

Today isn't the best day for me to practice what I preach since I just had about a 2,500 cal breggfast on a 15% deficit. I broke my fast early and had a breakfast buffet with a lady friend. I'll do 300 kb swings later as atonement for the loco gods.

Can't wait to see you with 15 more lean pounds on you.

As soon as I'm done cutting (seems like never), I'll do a more gradual bulk with you.

Gl bro.

Weighed in at 152 today (Fack my life)

Went for a light 20 minute swim. Day off from weighlifting.

Here is the tale of the tape
Height - 5'10"
Weight - 152 pounds
wrist - 6"
ankle - 8.25"
Waist - 30.5" (around navel)
Chest - 40" (relaxed with no lat spread, around nipples)
Arms - 14.25" (flexed)
Legs - 21.5" (around 2 inches below glutes, where the ham is thickest)
Calves - 14"
Forearms - 11.5"
Neck - 15.25"


Before I get flamed about being a tinybro, no **** sherlock. That's why I posted the measurements.

Luckily you're lower body lifts are still weaker then mine....right?

Getting/staying lean and trying to build dat muscle is a bitch man. There are like zero people in all of H&F who do it. Well, apart from that jaysick dick. And I guess DF II kinda.

Very nice results on the bloodwork, guess that's the most important all in all. Have to say I had a chuckle at the guy asking if you even lifted (lower body lifts). You'll get hudge someday...

I'm 50lbs heavier than loco and my wrists/forearms are about the same size while my quad is about 5.5 inches larger fml and **** my female fat storage patterns.

Estrogen's a helluva drug

your coach is on drugs, errybody postin pics on whatever forum you mentioned is on drugs, no wonder you don't want to put up pictures, cuz you're not on drugs!

no such thing as naturals, not the hodgetwins, not 'get bitches like rob riches', nope, none of them.

if you want to look like a guy who went to the gym a couple times then continue on whatever path you're currently on, don't get your hopes up too high.

My hopes aren't too high. But I am definitely not going to dick around with the juice at this time. I mean my test levels are fine, why would I ever mess with that if I am hoping to have a family one day. Pretty sure my chances of having a normal, smart child are higher if I have never used the juice. You ask why? That's because I naturally have plenty of swimmers and the GOAT swimmer is going to impregnate. If I do juice, I may kill the GOAT swimmer and some ****** might win instead. Easy game. Tinybro for life.

Maybe you just don't know how to ****in' bench

loco - benching with your elbows tucked is smart. It will take a while to get used to, but at some point when you get good at it, you'll be benching more weight than you can with elbows flared and there will be less stress on your shoulders. And when you're moving heavier weights, your pecs will get bigger.

Yeah I am moving to elbows tucked because of you MasterCha. You don't even know it but you influenced my form in quite a few lifts. Even the way I sit.

I just changed seating positions.

You don't need juice to get big pecs. I have stretch marks on the sides of my pecs up into the crease of my armpits - got them drug free. Bench heavy and eat lots of protein - good things will happen.

glad to know that.

Good luck, man - I'm sure you'll do well with this.