Post run lifting

Press
3x6 135

Pull Ups
6

North Korean Split Squats
2x1

Gave the NFL combine bench a shot.

16 reps at 188lbs bodyweight. Pretty tough when you never do more than 5 reps of anything.

Decided to experiment with a different strategy by running a little faster. Not sure why I didn't do it before. Have entered dad of mile time territory now.

4 miles in a week. I've now tied my distance volume record in the past decade.

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No more running this week gotta rest the feet and not go overboard on all this cardio.

Press
5x3 185

Pull ups
5

Bench
1x8 135
1x5 185
1x3 225
2x4 265
2x3 275
1x3 285

Board Press
1x3 285
1x3 295
2x3 315

Dips
3x8 45

BB Rows

Did some off day cardio. My long distance slow run for the week. Ended up walking the last quarter mile as it was uphill and would've required effort to keep running.

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Behind the Neck Press
4x6 155

Last set
https://youtu.be/khvPwCaW-oI

Press
1x5 135
2x3 185
2x2 205

Pull Ups
6

Went for another long run today. uphill both ways in the sand for 1.1 miles. Nice and cool 75 degrees out today.

Got first dose of the Pfizer vaccine today.

Sleep is on the menu.

Off day. So do the easy thing and run.

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Special Snowflake alert.

In past 3 months lost 6lbs of fat and gained 3lbs of muscle.

I remember people saying I was wildly optimistic to only lose another 3 lbs of muscle.

Arms and legs were 15%.

Also said my ideal weight based on current specs is 180. Go figure I shouldn't be 140.


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Light day to be cautious.

Bench
5x5 225

Pull ups

1 mile run
World record pace.

I’m gonna need you to unban loco from your log for 24 hours to explain this sorcery.

Seriously tho, nice work. This is dexa?

Glad to be paged back in, thanks beech.

Dexa has error rates up to 5% and in some studies, even higher. They claim 2% but it's a lie.

It would help some if he used the same machine and software. But still some variance.

Also variance in water weight. Like I have said many times before, you could chug a gallon of water and manipulate the results bigly. I mean in males, ideal water weight is somewhere from 50 to 65%! Ridiculous variance.

It's close to impossible for him to have gained real muscle here. Sure we could give him some benefit of the doubt, had he logged air squats in the beginning to 300x5 squats now, but I don't see any of that. It's just too huge to overcome the loss of lbm from regular weight loss.

Yes its true you can gain muscle on a cut and still lose LBM!!! I have done it, logged it right here. My arms got bigger when I went from 185 to 158!!!! Still lost LBM (mainly water from being a much smaller person).

I mean we could also look at the bodypart breakdown. Did his legs get bigger because of more lower body work? Or did he gain LBM evenly across his whole body? If the latter is true, this is 100% fake. He is defintely weaker upper body. Only the legs could help him create some muscle.

Possible but like I said, mainly air squats round here.

But anyways, the end result is he is 19-23% bodyfat. Not Bad, that's okay. Nailed by renton and myself. I have studied this subject ad nauseum, save your money guys. Post nudes in my log.

Lolololol

5% bf error rate - so he could be in the mid teens? Nice work!

Loco says some loco stuff from time to time, but I think his logic here is pretty solid. However I haven't really been following spyu's progress closely enough to seen if it was correctly applied.

So, spyu, were you stronger at any lifts on 4/21 compared to 1/23? I assume you're better at pullups, but if we stuck 3 lbs of muscle into your biceps, I'm sure you would be good for more than 5. Any progress on anything besides pullups?

OP just disappeared from tpt....hope everything is ok?

Yo I’m on that bench press grind what’s up

Hey Baby gl. Been going well thanks. Just hit 250 on OHP yesterday so hit my goal for this year.

Daaaamn, that’s nice. What’s your BW at?

Thanks I'm at 200 now.

Very nice, I’m doing 70 and I keep feeling like it’s gonna slip outta my hands and shatter my rib cage