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Topics tagged with 'Progress Update'

TitleAuthorPostsLast Post
TheDude’s workouts... Thedude1967 9 2 yearsNorIda (46958): Ps. The forum is dead af
Check Out my Crazy 2 year transformation!!! cutigers99 1 2 yearscutigers99 (1): Let me know what yall think! https://youtu.be/LpILSY6gafU
How is my bulk going? Bf esti/ Advice?(pics) NoviceKev 4 2 yearslasjack (13): I agree with Frame and I would also try to get at least a few heavy sets in per week (1-5 rep range). I have found strength is critical to preserving lean body mass on a cut.
2018 Onwards and Upwards Log varunj17 20 2 yearsvarunj17 (498): CYCLE 2 Week 4: 1. Squats: Set 1: 110kg X4 Set 2: 110kg X4 https://www.youtube.com/watch?v=nfghWIMaFtY Set 3: 115kg X3 2. Pause Squats: 3 X 90kg X 3 followed by Chest Hypertrophy
[Help] - Male, 24 y/o, 191cm, 211lbs. Lean b Nathan93 3 2 yearseknight (58109): Bulk like your life depends on it. -3X
Back from the layoff Log varunj17 Jump to first page49Jump to last page 2 yearsvarunj17 (498): Back in Melbourne after a 6 week holiday in Canada and the US whcih involved lots of drinking and lots of eating ..and zero gymming!!!!! starting the GYm back next Week...not sure where to start...just from where i left off which was a DUP routine or get onto something new any tips???
MOVED TO US WITH 18 BYMYSELFTO BODYBUILDING vascovic 4 2 yearsEricleader22 (1): Keep training Eric leader Owner http://www.everybodyspersonaltrainer.com/personal_trainers_in_chevy_chase_Maryland__In_Home_Personal_trainer_Chevy_Chase_MD.htm#.Wf4yiCMpBnE
6 years of lifting and not much to show LBC47 13 2 yearsforgottenpass (382): @LBC47 Bro you look solid in your pictures! ...But it may also be that you're just a genetic outlier, in that you just gain strength a lot more relative to your muscle size.
Should I cut or Lean bulk? Advice/PICS NoviceKev 9 2 yearsmikew (11494): @NoviceKev if you calculate your BF% based on the 1RMs you give http://www.strongur.io/body_fat_calculator/) it would suggest a much lower BF than 16% but your pics don't seem to support that so it's hard to give accurate advice. I'm not saying that calculator is 100% accurate - it's only an estimate - and it could be way off in your case. So take it with a grain of salt... My sense is that a program focused on building strength will give you...
Two year natural transformation 16 to 18 MattO1999 10 3 yearsMattO1999 (34): @wannabemuscular only like a 250 calorie surplus, but like I said want to keep the bulk lean without putting on any excess fat
Bulk?Cut?Maintain? BF% estimate. stuck..PICS NoviceKev 7 3 yearsNoviceKev (1): Thanks buddy
HELP. my right side is uneven zzz10 1 3 yearszzz10 (1): I injured my right shoulder months ago and its now lower than the left one. whenever I do a lat spread as you can see in the second picture it makes my back look uneven too. please help what should I do. I'm 8 months into lifting. http://forum.simplyshredded.com/cached/9a42bc123571a45ddecf9a4f69fa7ad8.jpg http://forum.simplyshredded.com/cached/ba000f8832fe28254b3a76f74c6bbbf6.jpg...
Dieting Ahmed96d 20 3 yearsjamiee321 (4): I would suggest trying to increase your sleep duration/improve your overall sleep patterns. Sleep is such an important factor in recovery and fat loss.
Gaining too much fat on bulk? LiamChecks 4 3 yearsSalokin (877): 19 pounds in a 21-25 week period may be a little fast, but not too bad for a newbie to the game. If you feel fat gain is a little more than you'd like, you can always lower your calories a bit. Lower by 100 cals/day at first, monitor strength and scale weight, adjust accordingly. You can lower that protein level a bit as well. Not much use for more than 1 gram per pound of bodyweight, especially in a bulking phase.
Critique My Squats Vtimez 6 3 yearskickinchicken (8717): Awesome stuff man!
Injuries/frequency/optimal A7102009 3 3 yearsA7102009 (1): Thanks Yeags for the suggestion , Ill try and maybe take a week off. are you supposed to take a week off every couple of months? As Ive read studies on androgen receptors, and muscle cell stress, that apparently they could become desensitized and so you need to "shock the body" dont know if this is true. Is my split the best it can be though? as Ive tried to add as much frequency as possible, as long as there is 48 hours rest...
Midway Through The Thor Challenge mgurnow 1 3 yearsmgurnow (1): Hey, fellow iron addicts. So . . . back in November, I set the goal of gaining 45 lbs. while dropping a third of my body fat in one year’s time. I’m calling it The Thor Challenge because, if all goes as planned, by Oct. 31 I’ll match Chris Hemsworth’s physique when he shot the Marvel movies. (This way I can heft Thor’s mighty hammer on Halloween with pride). So far, things are coming along as planned and, to my surprise, my...
Am i forever gonna be stuck on 154 lbs bench Musa 23 3 yearseknight (58109): At the moment I'm not squatting because I have surgery Monday for a ventral hernia, but before this (and after the other stuff) I went as heavy as 325x5. My surgeon told me to remain reasonable and be aware of my limitations. He knows how long I've been training and my education and background so he trusted my judgement. 👍 -3X
10 Week Bulking Progress...Help Please. bflare 12 3 yearsbflare (1): No problem FiremanS I have some videos already recorded. Squat https://youtu.be/xp9sp10KLyE https://youtu.be/U0d-bkAUXS4 Bench https://youtu.be/8tIt6n7ORHY OHP https://youtu.be/opFis7EaVVY Thanks again.
Nutrition and traning Journal Apple04 23 3 yearsApple04 (1): Sorry guys, I was gone because I was sick from Monday from saturday. Anyway I went to the gym today, felt good didn't add in any extra sets or reps. My weights have up on the squat and the bench press and 2.5kg I'm very happy about this. My breakfast was 6 weetabix with banana and 400ml of semi skimmed milk, for lunch I had chicken with sweed and carrot mash and brussel sprouts for dinner i'm having cottage cheese with lentils I love coming...
Getting bigger by lifting 2 times per week alan007 5 3 yearsJsn3004 (3265): Open thread to view post.
Inspiration/Information People Want warrendaniel437 2 3 yearsSOLARSUPLEX (8314): How much pain are you in squatting 95lb with foamy ass shoes on.
Hey new here drskyler 1 3 yearsdrskyler (1): My name is skyler I know a lot of sports nutrition tricks. Studying sports nutrition and herbs for years. I currently do a lot of iron yoga and muscle change classic with weights. I plan to get back to the gym after a big set back in life. Basically I got into a fight years ago because of steroids got taken to the mental hospital by the cops and been over medicated for some years. They can take away my juice but not my chi and prana
MY FINAL SPLIT QUESTION A7102009 11 3 yearsNorIda (46958): Yea..... I didn't read any of that. If you're going to write a wall of text, Break that shit up So it doesn't seem to be SUCH A FUCKING STRUGGLE TO READ Gotta trick out lazy asses into believing there's just one more short paragraph.
Whats happened in 3 years? teewhat 11 3 yearsteewhat (1972): @NorIda thanks man, glad to be back, good to see your still around and jacked AF. So good to not ace to worry about getting into a gym. And what equipment is available.. @EagleRare10 Cheers man. Hope to see you around making gains, thanks for coming along on my ride @Yeags damn man, that's unlucky. My fiancee lover having it there and we got extra rooms if an unexpected MI key came along. Didnt cost or take a lot to set up either
Bulking - 2 month progress djo7 10 3 yearsEagleRare10 (838): Yeah, visually and logically there's no SIGNIFICANT change, but subtly, you look a bit leaner, so if you're actually heavier that's great. Just train hard and don't worry about progress comparisons for like 6 months at least... just my opinion
BODYBUILDING AND CRITIQUE PHYSIQUE A7102009 9 3 yearsA7102009 (1): Thanks, I think I will stick to l/p/p but instead do some more research on it, as I've read a few things about it recently that have got me thinking I need to change my version up, I've been going through some very old posts with Alex Muller, here on simply shredded, and he is a living god, (wonder what hes looking like now) he thought that l/p/p/l/p/p/ off was better for hypertrophy gains and phat was better for strength gains, may try a...
before and after pics! fit66chevy 1 3 yearsfit66chevy (13): Lets see some before and after pics! Post pics of before AND after when you first started until now....
8 great tips lose 10 pounds bodbuild94 7 3 yearsJsn3004 (3265): Oh will do ;)
StreetWorkout-Žan Šket- Slovenian Champion mvpking5 2 3 yearsSOLARSUPLEX (8314): Wait I miss Lee phum
Follow my bulking journey! bulkinggirl 1 3 yearsbulkinggirl (1): I will share my bulking experiences on my blog www.runnersbabe.com! If you are interested, tune in and read more!
Rate 1-5 and should I cut? Betin135 6 3 yearsBetin135 (10): Thanks
5 Year Body Transformation video GinoBB 9 3 yearsGinoBB (22): @Hamb0 Thank you! I've been on the forums for a while, mostly lurking around hehe.
I do what I want Log Rand Jump to first page112Jump to last page 3 yearsRand (4291): lifted last night for the first time in 2 weeks. I hate losing strength.... deadlift 405x5x5 500x3x3 all beltless squat 315x10x5 beltless bench 275x5x5 slingshot 315x5x5 I am wrecked today.
Street Workout (Calisthenics)Lê Phạm Thế Vũ lephamthevu 1 3 yearslephamthevu (19): https://www.youtube.com/watch?v=PkqxXE5Zd-k
Transformation thoughts ? MattO1999 8 3 yearsgetfit24 (43): Wow, great progress! And you do have long arms!
Life at the Daily Planet. A log. eknight Jump to first page197Jump to last page 3 yearseknight (58109): Not a terrible person at all, bro. You had your hands full, too. Appreciate the well-wishes. I will definitely elaborate more soon. -3X
Oskidur's Training Log Oskidur 27 4 yearsOskidur (25): Big news coming up. I will get military drafted next year. So i might give up push pull legs for a 4 day upper lower if this is the case since my condition is shit.
Camping Gear: What is the best sleeping bag didi23 4 4 yearsTucane (172): I'm torn, after doing a full workout in it, so is the bag. Refund please!
Project Symmetry jordzmetcalfe Jump to first page78Jump to last page 4 yearsjordzmetcalfe (409): Thanks mate, Mainly wanted to beat my physique from earlier in the year so happy with the result :)
Body Composition Estimates? spartanluke 6 4 yearsjohnnys (1): Its a low body fat.
My Story So Far jamesjben 1 4 yearsjamesjben (1): Hey everyone! :) Glad to have come across this forum. I came across fitness stories of many members here. Reading this would inspire others too to take up this journey and achieve their personal fitness goals. I just wanted to drop and tell my story too. I was born into a family with health issues related to obesity. So there wasn't much inspiration I could look for within my immediate environment. Though I had realized the need to be fit...
Have i enough muscle to cut? NJCarolan 4 4 yearsNJCarolan (13): Cheers for the response lads ! Iv read the FAQ and the routine design, a good read and some really useful tips in there. I'll cut so, I am eating under maintenance at the moment while keeping my protein count high to maintain as much muscle as possible while cutting. I'll keep the forum upto date with how my journey is going. Thanks for the advice guys.
New Gym..New LOG..GTFIH! varunj17 26 4 yearsvarunj17 (498): Update: Been banned from squatting...doing physio work and stretching but not helping.. Have been referred for an MRI scan
7 DAYS OUT! VLOG MENS PHYSIQUE! George_Kofi 1 4 yearsGeorge_Kofi (10): Hey Guys I started Vloggin everyday untill my First IFBB Mens Physique Competition! My First Competition is on the 30th the BioTechUSA CUP Second. Scitec Muscle Beach on the 6th August Third. Int. Austrian Cup. on the 11th Sep. And maybe then the Int. German Cup.... https://www.youtube.com/watch?v=Z82GMzwTWZY
Log to get back on track Snowboard901 11 4 yearsSnowboard901 (169): Pull B 7/1/16 Pullups: BWx5 10x5 20x4 BWx7 BB Row: 125x10x10x10 Lat Pulldown: 57.5x10x10x10 Low Row: 87.5x10x10x8 BB Curl: 50x10x10x10 Notes: Had the holiday weekend off as I spent the whole weekend down at the lake eating like crap. Tomorrow I will have a Push workout.
Another physique comp Zyzzst Jump to first page45Jump to last page 4 yearsZyzzst (4486): @ezvmoneybeast thanks man I really appreciate it. No joke I work my ass off. You guys know how it is. I'll tell you what though. It is nice to let loose now and go out and have some drinks. And by some I mean like 10-20
Log: Consistency is the key to success lolssons Jump to first page305Jump to last page 4 yearslolssons (1249): DEADLIFT jugger 9x5 115kg 1min rest last set 1x15 Lunges 3x6-12 Goodmornings 3x8-12 Toes to bar 3xamrap Plank 2xamrap Conditioning work
Not losing weight? barbellbunny 28 4 yearshaole (2109): @ValMadalinski I'll be honest and admit that I don't know much about fat burners but my rule with supplements is that they should all be used sparingly or as little as possible. You should be getting everything you need from your regular diet/food intake. Fat burners are a "shortcut" and might help cut fat but unless that person learns how to keep the fat off then they will be right back to where they started when they get off the...
Naked Warrior Training Log francesconicoletti 2 4 yearsfrancesconicoletti (1): Workout 18.06.2016 a) Weighted Full ROM Dips ramping 5reps 5@bw+15kg | 5@bw+20kg | 5@bw+25kg | 5@bw+30kg | 5@bw+35kg | 5@bw+40kg b) Weighted Pull up ramping 5reps 5@bw | 5@bw+5kg | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 5@bw+25kg c) Military Press 5@40kg | 3x3@50kg d) Lunges 8@26+26kg | 2x8@28+28kg (each leg) Workout 19.06.2016 a) Weighted Pull up 5@bw | 5@bw+5kg | 5@bw+10kg | 3x3@bw+25kg | 8x1@bw+25kg | 3x5@bw+10kg b) Neutral Grip Pull up...
Some progress pics. darklight79 9 4 yearsBraun78 (1): Oh wow, that's a really huge improvement! congrats! Are you using any weight loss supplements?
Sub-Junior IPF World Record Holder NEW PR msitepu 1 4 yearsmsitepu (1): clickable text Daniel Nobel with another PB?! Check him out! 340KG / 750lbs at 18.YO Powerlifting legend in the making?!:eek:
the1 self-improvement log the1 29 4 yearsthe1 (33861): May 31/16- Legs Recumbent bike warm up Foam rolling 10 mins Seated leg curl 4X15 Machine leg press 4X15 Walking lunge 4X50FEET Split squat 4X15 Leg ext 4X15 ... working back into training legs harder.. hurt my shoulder Monday night, feels better today then yesterday.. will probably just do some light back & biceps tomorrow and then assess it from there.
13 stone to 11 dollar786 5 4 yearsArimac44 (451): I need a dollar dollar, a dollar is what I need Hey hey Well I need a dollar dollar, a dollar is what I need Hey hey And I said I need dollar dollar, a dollar is what I need And if I share with you my story would you share your dollar with me BUMP
Cutting? Advises needed. Thanks! lowyj 5 4 yearslowyj (10): Thanks for the advice fireman. After doing some research I will stick to one good program start from next week. Will be trying PHAT to improve my strength.
hey guys? noob here .. bf % estimation? Prog 12 4 yearsLiftamusprime (364): http://forum.simplyshredded.com/cached/9b0502665ba821218176a0e8eb6c25fd.jpg That should give you a rough estimate
My Gym Story. 2011-2016(so far) SanderKaasik Jump to first page54Jump to last page 4 yearsSanderKaasik (31): Hey guys. I am back on track. Had 1 week off. Needed that, but now time for shreddin :P Current weight is 99kg. Wont let it got over 100.(It is summer time...) Yesterday did 1h of ergometer and full body for 45min. The day before did back/chest. Here is a video post competition...You have to watch this. Super good editing job ;) https://www.youtube.com/watch?v=oU_to6GZCA8 Keep it real, and stay shredded ;)
New veins but not feeling lean? barbellbunny 6 4 yearswannabemuscular (33216): Maybe you're carrying a bit of extra water due to female hormones? I find the mid-section is the last to show improvements. Arms and shoulders always come around first.
4 years of lifting. eddyserb 16 4 yearsNFaesthetics2000 (1): How old are you?
Road to the knox classic csizemore21 Jump to first page52Jump to last page 4 yearscsizemore21 (799): Lower/circuit Pushups Pull ups Lunges Overhead press Rack chins Step ups Plank Farmers walk All the upper movement where 5x5, all the lower where 5x15 and the walk and plank where 5 x 30 secs, went up to 3200 calories bc I'm still loosing weight to fast since starting work again
Road to the 500lb Squat _RudeCrew Jump to first page124Jump to last page 4 years_RudeCrew (15100): Max Lower Squat 315+80lbs of chain 3x4 225+80lbs of chain Speed Deadlifts 15x1 315 every 15 seconds SSB Squats 3x8 Romainian Deadlifts 3x15
Back on Conjugate Zepa 1 4 yearsZepa (730): I am back and I am ready to post here once again Curret 1RM - Squat - 162kg Deadlift - 201kg Bench - 122kg Right now I am cutting, bw is around 94,3 kgs ME UPPER 20.4 CGBP 3RM 230x3 Did loads of back work after and some shoulder work
Update brahhhh SRorhrbac0808 7 4 yearsSRorhrbac0808 (47098): @GrizzlyBerg forever playing catch up. Forever mirin deadlift power.
A Very Grizzly Update GrizzlyBerg Jump to first page71Jump to last page 4 yearsGrizzlyBerg (9214): Quick update. Back is healing up nice. Been able to squat 445 x 4 beltless. Problem is I can't get into a deadlift stance. Just focusing on gradually stretching and getting it loose. Also, weight is down to 197 despite taking a full week off of lifting and cutting out the cardio. Probably because my apettite has been shit.
Bulking results thus far zach216 6 4 yearswannabemuscular (33216): @zach216 Start a log if you want continuous feedback and constructive criticism.
Aesthetics: curvy vs. shredded? emsay Jump to first page37Jump to last page 4 yearsemmyweird84 (1216): All I can say is...dang I still have a long way to go. But you definitely look amazing, and a little extra BF never killed anyone, especially for us women!
Deca and test e cycle ARL Juicywog 20 4 yearsezvmoneybeast (1348): which would you recommend DM
Progress update tyler1746 8 4 yearstyler1746 (1): http://forum.simplyshredded.com/cached/df791a5b6ecfe14bda57b8274fa81fa6.jpg thats the best i could do with no one to take the picture lol
THE OFFICIAL PUMP THREAD SRorhrbac0808 Jump to first page378Jump to last page 4 yearsAoverto7 (310): http://forum.simplyshredded.com/cached/c7f3761dcffd99ecf1a108496823d72d.jpg http://forum.simplyshredded.com/cached/9802db0f8ddf6b3ea07c59e3f2d79ff8.jpg Had to take advantage of that dressing room lighting!
My 5 Year Bodybuilding Teen Transformation!! Carlton_loth1 6 4 yearsJamesM (22): When it comes to things like this, the only person who really needs to know is the person in question. We all know how the industry works if the athlete has sponsors.
Fell off Getting back in Ankie 4 4 yearsAnkie (882): @Norlda, How much time do you spend on this discussion board if your getting that detailed. I think a little leeway is permitted, my numbers weren't that far off. It has actually been a couple years since I have been here. I said hi not to long ago but I got busy again. Received a promotion at work and the work load of 3 people. Plus my sleep levels are low(gotta love Sleep Apnea). Working full time and college full time doesn't leave you much...
Back 2 Basics... tjfromthe6 13 4 yearsJsn3004 (3265): I can imagine that and it looks stupid lol. I think some people overlook things and just need to stick with basic compound movements with accessory work.
Update and Meet Vids. SRorhrbac0808 8 4 yearsTonyc18 (10): That deadlift was gangsta. Straight to the business...
BODY TRANSFORMATION VIDEO! Fat2Skinny2Fit GinoBB 15 4 yearsSOLARSUPLEX (8314): chill brah we all gon make it
20 days out , 205lbs the1 12 4 yearswannabemuscular (33216): Looking sick dude. Good luck through the home stretch.
Salute from Spain! (video) el_gato 1 4 yearsel_gato (7): Hi, long time lurker here. I´ve been working out for 9 months now (with another 6 months of conditioning and prehab in the gym). I've done a lot of sports before, most of them related to calisthenics) and I'm almost 40 so the progress has been very fast here. I'm a vegetarian for 20+ years. I signed up now I got some results to show and maybe some advice to give. Check it out. Feedback is appreciated. Music recorded and mixed by...
muscle memory and cutting experiences. Jelet 8 4 yearsJelet (2190): yea i know that. i gained more muscle in a month naturally than i did on any bulking cycle with steroids. but i was in a calorie surplus. what confuses me is how can i gain muscle if my body doesnt have the calories to add muscle?? thats why i was curious if muscle memory works if you are in a calorie defict.
Sadik Hadzovic Transformation Outthetics 4 4 yearsBeans (4204): What the hell is up with all of the Sadik motivational videos?
Feb 20 meet updates. SRorhrbac0808 17 4 yearsmikew (11494): @SRorhrbac0808 congrats - huge lifts, huge PRs For anyone who doesn't know... follow the man on instagram - https://www.instagram.com/the_squat_father220/
Brace yourselves. Norida is back. NorIda Jump to first page123Jump to last page 4 yearswannabemuscular (33216): @NorIda I know man. Life stuff sucks sometimes. It's not always sunshine and roses. Just wait until you have kids in the picture. Epic roller coaster for years! Anyway, again, good luck getting back. Really, I can't wait to see you back to the old you. . . . And just so you know, I squatted 500. So at least you have that as a target.
The green Hambo 13 4 yearsSRorhrbac0808 (47098): You're giving that same Stupid advice again?
Hop upon gain train(LOG) Blackbasara 7 4 yearsBlackbasara (61): I couldn't keep my log updated was doing light bodybuilding style split due to frustrating low back pain took rest from squats and deads for 2 months. Currently i'm in caloric surplus around 2600, body weight is 76.5kg(168lb) Doing PPL training. It's 8 week cycle following 9 and 10th week for singles for main lifts.Weights are in pounds, I'll be deadlifting twice a week on PULL day can't perform optimally when i squat and dead on same day....
Long time no see ilifthard 5 4 years_RudeCrew (15100): Welcome back boss. Strong bulk
MOVED TO SAN DIEGO FROM AUSTRALIA broads92 5 4 yearsSOLARSUPLEX (8314): There is a huge car scene in that area if you are into modifying cars at all. Also a ton of dudes down there do mountain biking. Nots sure if thats more Norcal though. DISNEYLAND PLAYA
Holla Back Youngin oceanair 10 4 yearsoceanair (18011): sorry i've been away. can't quite find the time/motivation to create a new log or post as much as before. still tracking every workout in my phone though. been busy with other ish. hope everyone is well.
Biceps Hamb0 21 4 yearsErickFromOmaha (4195): Sounds like you just put a curse on him.
Any downsides to a high fat diet? forgottenpass 3 4 yearsdarklight79 (3088): Less carbs, less performance. Fat doesn't do very much for endurance unless you're fat adapted but then of you are, it's just muscle sparing, not exactly optimal for building muscle as fast.
First week of diet done, whats now? JaakkoKK 17 4 yearsFiremanSi (42408): @NorIda I'm not too proud mate I didn't develope the term it's just the way it's thought in most basic nutrition courses for ways to explain different types of cardio to new clients that come in looking for help. When they initially don't understand TDEE, NEAT is one of he constructs to break down the ways to increase activity... For the same reason that LISS and HIIT have acronyms. It's also not just for the lazy individual as u put it, I...
The1 Prep Log 2016 the1 Jump to first page131Jump to last page 4 yearsthe1 (33861): http://forum.simplyshredded.com/cached/a08273911bee01dfe33e25256311558c.jpg
Tritons log Tritons Jump to first page219Jump to last page 4 yearsTritons (670): 26.01. Legs Squat 70%; 150x6x5; 110x2x10 Trapbar DL worked up to 200x1; 140x3x6 Hamstring curls 100x12;12;12;9;10;10 Lunges 60x3x20 Hyper extensions 3x17 with bands
Road to Mt Olympus a year long journey ZeusAmmon Jump to first page168Jump to last page 4 yearsAmunet (136): :):angel:
loose skin or fat tyler1746 7 4 yearsIllete_DM (1): Tyler, I've had a similar issue myself. I started weight training at about 220lb, and cut to 155 still feeling fat and not seeing much definition. I've had a long process of bulking back up to 200 with lean mass to get decent muscle quality to show though and it helps a lot. I took me the better part of 4 years strictly focusing on filling in the "extra skin" The biggest lesson I have learned is that lean mass burns fat a hell of a...
Sadik Hadzovic - Motivation Video MarkVino02 25 4 yearsSOLARSUPLEX (8314): @Jsn3004 bro he's gonna gain 30lb in 30 days. No shit he is natural.
My transition... Hope I can inspire others.. BoofBeeson 1 4 yearsBoofBeeson (1): Hey guys, love the posts on face book! Inspires me to train hard! Here's a couple before & after shots. I lost 35 kgs... http://forum.simplyshredded.com/cached/ef6e3d399bc884e46653a9b31c71a6d0.png http://forum.simplyshredded.com/cached/9a11412008619b50e039b4336e16e955.png http://forum.simplyshredded.com/cached/11a5cb1d9c5065e464d61f9f74c2c006.jpg http://forum.simplyshredded.com/cached/493152d49aa9112c1b62c3be39e21abd.jpg...
SRohrbacher's LOG SRorhrbac0808 Jump to first page43Jump to last page 4 yearsSRorhrbac0808 (47098): Hit 345x2 paused bench today. Then more bench and smoked back and triceps for accessory work. I'm about 4 weeks out and according to my training I'm thinking my attempts will go as follow- Squat- 630/680/705 Bench- 345/375/385 Pull- 605/635/645 or 655 Still got a few more heavy sessions to determine but so far this looks like the game plan. For this meet I'm making sure I know my attempts 100% going in because last time I winged the fuck...
Uni student doing Candito's 6 week program Robinson252 Jump to first page150Jump to last page 4 yearsRobinson252 (118): At the midway point in my exam timetable, had a pretty sleep deprived last few days so today was a laugh. Paused front squats 80kgx9x3 80kgx5 Crushed my finger between two plates. Things are looking up for me. Beltless sumo 110kgx7x3 KB swings 24kgx3x10 Leg press 3x10 Leg curl 3x10
Happy New Year (log attempt?) coolguy1993 13 4 yearsBeans (4204): @coolguy1993 damn dude, nice gains!
my first cool editing videoooo plus deadlift slaviknifanov 4 4 yearsjja0016 (829): wow ur so amazing can i get some advice bra? how do I get ripped like you and deadlift 400 lbs for 3 reps?
250kg deadlift at 75kg bodyweight darklight79 12 4 yearsdarklight79 (3088): @Anik @coolguy1993 If i can, you can. Time and consistency and....mmm.... food.
Macros cbondy 5 4 yearscbondy (58): i can't say iv ever weighed my food so i just have like one chicken breast which is prob like 200g wish haha. and shake is only 25g as thats one scoop (ON gold standard whey) so could go to a scoop and bit each time my breakfast shake is 1 scoop whey 2 scoops oats banana and 200ml milk gives me like 600cal start to the day ***Also think i may have set my base to high as your saying my basic cals are quite high????
Start of being fit: CROSSFIT Thatguy81 26 4 yearsThatguy81 (541): 2016 goals: OHP: 175lbs BENCH: 250lbs SQUAT: 315lbs (if I hit mid-year I'll adjust) DEADLIFT: 405lbs RACK PULL: 495lbs Plan of execution: I want to be sub 10% and maintain that till September, then bulk to hit my strength goals. Any way I look at it I win, I plan on being in the best shape of my life this year...
Happy birthday to all the lazy fellas SOLARSUPLEX 5 4 yearsThatguy81 (541): @NorIda haha, I got locked out of my old account, @mikew won't send me a reset code!!
Jeff Seid Transformation / Progress / Motiva MisterM29 2 4 yearsGreekLegend (52): natty ?
Hello everyone Dukenhiemer 22 4 yearsoceanair (18011): @Dukenhiemer Nice to see you back. I expect to see vascularity in this log!
Thousand Pound Club Video! JoshPatkin 6 4 yearsKansas___Boyyyyy (3361): wait a minute...there are 2 of the same thread
2015 and 2016 Goals _RudeCrew 28 4 yearsThatguy81 (541): @NegativeX that's the only goal I've set so far also. On a separate note I met my OHP goal @135, so far that puts me at 2 out of 4 with one failed and 1 to go...
The untitled: MMB's Log MMB Jump to first page152Jump to last page 4 yearsMMB (3616): Didn't updated for a long time cause my workout is a bit boring by these time. Thought last week I did a colume PR for sure, so wanted to highlight it. Got 5sets of 10 reps at 265LB on the squat which I'm really happy with. I've done more reps with this weight before but never close of 5 straight sets.
Progress of bulk. Think of mini cut darklight79 7 4 yearsBeans (4204): You're still pretty lean, so cutting for body fat purposes seems a bit silly. I year you on not wanting to eat as much though. What about just a short break, like a week or two of just eating less but not actually extending it into a cut? I usually do that when I take time off. A week or so of not stuffing myself and I'm good to go.
DUP log Rand Jump to first page500Jump to last page 4 yearsRand (4291): http://forum.simplyshredded.com/cached/502e0970a343543036956c4984050603.jpg This about sums up my night of squatting and this log. 465x3x3 for my Top sets instagram vid A bit nippy in the garage this long has been fun and gains have been made. I put 125 pounds on my deadlift in this log which took me a year to fill up. woooooo cant complain there. 15 pounds on bench and still have a bum shoulder. :( 65 pounds on my squat....
Phat by 16... Thatguy81 Jump to first page34Jump to last page 4 yearsThatguy81 (541): Well that's all for me for now with PHAT, I just don't think I'm ready for it yet. I'm taking this week off then bro split next week then I'll start crossfit beginning of the year and have a log for that...
Road to recovery and first powerlifting meet Dbyrnes Jump to first page81Jump to last page 4 yearsDbyrnes (457): So I just signed up for another meet In February. I am not expecting to do much as far as a total goes. My back is still bothering me quite a bit. I just want to get my first meet out of way. The plans is to slowly going to build my squat back up, it's dropped about 100 pounds since this summer and my bench, which dropped about 50 pounds since this summer. I am not going to any deads till I am close to the meet just to figure what to open with.
One more cycle (Log) Zepa Jump to first page124Jump to last page 4 yearsZepa (730): 27 days since last update on this log - Uni is going great, 3/4 positive tests - I am enjoying life right now - Strength is going up Here are few main PRs that I have hit since last update 23.11 ME Lower - Sumo Blockpulls 3RM (4inch elevation) - 175kgx3 25.11 ME Upper - "Competition" Bench Press 1RM - 115x1 kg (2.5kg PR) 30.11 ME Lower - High bar 1RM (I did this variation last time 4 months ago) - 145kgx1 (2.5 kg + over...
Clarification arnoldjr 3 4 yearsBeans (4204): I found bro splits fun for the first couple of years of training, but eventually beginner gains slowed down and I found it hard to progress. Programming really comes down to what your goals are and how much time you have, but I would say a bro split is probably the least efficient split for any goal that I can think of.
The beginning of my sleeve tattoo Dbyrnes 16 4 yearsTattooos (1): Truly: It's unexplainable outstanding. Once any-one seen this tattoo through scowling automatically stopped scrolling and go up then see again this tattoo:D Here is I am sharing an idea. Tattoo shop brampton: http://forum.simplyshredded.com/cached/dd888409edc270fe632bdfe72bab7f75.jpg
New tattoo. Half sleeve the1 22 4 yearsTattooos (1): Very nice it's look like amazing. 7.5 hours for 1st tattoo it's a long time. I am friend of your tattoo design. http://forum.simplyshredded.com/cached/79f536ba327d1406bed6ec2bed0c4223.jpg for more information visit: Tattoo shop brampton
My 2 Year transformation (17-19) Vuga 3 4 yearsThatguy81 (541): That must've been a pretty heavy stack for how young you are, hope you're under some sort of DR blood monitor...
Lost all my gains nine0seven 4 4 yearsThatguy81 (541): Sux bro, glad you're doing okay now tho!
Pursuit Of Beast Mode Deadlift jordzmetcalfe 1 4 yearsjordzmetcalfe (409): Hey everyone, Currently starting a deadlift strength phase so thought i would post my progress and also get feedback on what worked best for you all in getting this lift up. Let me know your stories/strats, would be awesome to compare Here are my first 2 vlogs, will be posting more with current diet and training split etc https://www.youtube.com/watch?v=CDdHtkiKl00 https://www.youtube.com/watch?v=y8TYkAfEVEE
My Current Reference Log JackGarrett 1 4 yearsJackGarrett (16): Age: 21 Height: 6ft1 Weight: 87kg (Current) Bench: 110kg Squat: 140kg Deadlift: 210kg Experience Level: On & off for first 2 years but solid consistent training since 2014. Goals: Overall symmetry and aesthetics for one day to reveal to the world.
Show prep 2016 Zyzzst Jump to first page57Jump to last page 4 yearsThatguy81 (541): I'm not on any kind is social media, but I'd like to see your progress. Looking solid...
Log to Nov 15th meet continues SRorhrbac0808 Jump to first page193Jump to last page 4 yearsSRorhrbac0808 (47098): Thanks bud. I'll get some vids up soon. The 677 squat flew. I think I'm gojng back to train today! I'll get a log up
DUP Journey varunj17 Jump to first page33Jump to last page 4 yearsvarunj17 (498): Cycle 6 Week 1 Day 4: 1. Squats: 5 X 1 at 122.5kg Set 1: 2 X 122.5 Set 2: 2 X 122.5 Set 3: 2 X 122.5 Set 4: 2 X 122.5 Set 5: 1 X 122.5..failed halfway on the second 2. Bench press: 3 X 5 at 72.5 kg 4. Deadlifts: 4 X 5 at 120 kg
Average to Savage log Blackbasara 2 4 yearsBlackbasara (61): Week1 Mobility drill Limber 11 Day1: Weight reps sets Squat: 65% 195lb 12 1 60% 180 12 1 55% 165lb 15+ 1 Accessory Rack pulls 3x8 @ RPE8 Reverse Lunges 3x10 RPE7 Glute ham raise 4x12-15 RPE6-7 Ab workout Planks 3x20sec each decline crunches 3x12
Max out...feels good haole 1 4 yearshaole (2109): I haven't maxed out in a while but I've done it a couple times the last few weeks and it feels really good. I feel a lot stronger too (might just be mental IDK). I maxed out last week on bench at 285LBS and dropped down to 225 for 10 reps...I was supprised I could get 225 x 10 after maxing out. The 285 wasn't bad either so I think I could get up to 295 next time. I'm just posting this because I know there are others out there that do the...
Grizzly's Road to USAPL Raw Nationals GrizzlyBerg Jump to first page459Jump to last page 4 yearsGrizzlyBerg (9214): just gotta make sure you know who the boss is Deadlift Day: Conventional Beltless 420 x 5 475 x 3 530 x 5 Leg Press 270 x 5 x 10 Leg Press Calf Raise 180 x 4 x 20 GHR 3 x 10
6 Year Natural Transformation jordzmetcalfe 1 4 yearsjordzmetcalfe (409): My 6 Year Natural Transformation Currently sitting at 81-82kg which is similar to this time last year but with a little lower body fat. Measurements say i have put on 400g lean mass over this year which isnt massive but still progress https://www.youtube.com/watch?v=KNjpKbccHRY
185kg 407lbs Bench Press WinnersNeverQuit 10 4 yearsKansas___Boyyyyy (3361): pretty disappointed that it wasnt a double popped polo just saying.
Settling in kickinchicken 11 4 yearsGrizzlyBerg (9214): welcome back KC
Bouncing back after Hiatus nine0seven 2 4 yearsSOLARSUPLEX (8314): I'd start at maintainable for a week and then go up 200 cal for a week and then 100 each week after til uou are putting on some decent weight.
Fat-Eating disorders-Fitness Transformation yar1nb 1 4 yearsyar1nb (1): Hey everybody. My name is Yarin Bass and I want to share with you guys my progress . Ever since I remember myself , I was a fat kid. you know, that kid that fat kid that everybody making fun of and have no friends. exactly the kid that I was. When I turned 15 , I was 5 ft 1 with a 180 pound weight... because of all the bullies and the feeling of being alone, I stoped eating. In a couple of months, I lost 44 pounds and I developed an eating...
Girl Trying to get stronger!!! 💪 Charlatte987 6 4 yearsErickFromOmaha (4195): @Bucky she showed you. Lol
3 weeks out to WBFF London George_Kofi 1 4 yearsGeorge_Kofi (10): Hey what up guys im 3 weeks out to my first competition WBFF in London on the 14th Nov. I will try to post some progress pics in the next 3 weeks this one is right after my Basketball cardio session! http://forum.simplyshredded.com/cached/6297f4463951c415a9767051b6c62e21.jpg
ha bigdog6693 9 4 yearsSRorhrbac0808 (47098): Yesssss
My dup log csizemore21 19 4 yearscsizemore21 (799): Today was the last block of these exercises, I worked up to a 3 to 5rm on the bigger lifts and amrap on pull ups Weighed in at 194 fasted Bench press 295x5 then 335x4 in blue slingshot I honestly can't figure out why I incline about the same as flat Squat 405x5, lower back failed toward the the end Shrugs, who cares lol. Only reason I do them is bc deads hurt to bad with spondy Pull ups: 27 reps
Year end goal:MET! Thatguy81 11 4 yearsThatguy81 (541): Yeah it's been a problem for Seattle for a long time, they kick ass and get cocky, then next thing you know it they loose the game! I'm not giving up tho, GO SEAHAWKS!
3 and a half month into bulking-Progess pics iLoveKateB 9 5 yearsiLoveKateB (4): Thank you mate! If my memory serves me right you were the one WHO told me that i could bulk for a very long time giving my bodyfat level back then :) Thank you!! :)
Progress Physique Log 🇰🇷🇺🇸 TimmothyGen Jump to first page42Jump to last page 5 yearsTimmothyGen (1780): That feel when you wake up from a "nap" and it's 9 pm and you need to get 2000+ calories in. Fk I was planning on napping for 30 mins but passed the fk out. I had a good push day too!
Show Prep Hurricane Bay Zyzzst Jump to first page216Jump to last page 5 yearsZyzzst (4486): http://forum.simplyshredded.com/cached/ec241b206c0ca45c4a590f20e0979cc1.jpg
The importance of progress pictures... tjfromthe6 6 5 yearsGreekLegend (52): Rome wasn't built in a day. stay hungry
word up oceanair 8 5 yearsoceanair (18011): @hollyhopeful5678 That's probably the nicest thing anyone has said to me on here. ❤️❤️❤️
Transformation and my log Inspiration442 9 5 yearsworkingtitle (4): His knees bow in tremendously at the bottom of his squat. Weak hip abductors. He should lower the weight and work on form.
First Men's Physique Comp! SickoShreddo 9 5 yearsthe1 (33861): good job man, and also good luck.
Put weight on after strict diet rylie111 4 5 yearsmikew (11494): 4 days of debauchery is not gonna undo months of focused dieting so it's probably a non issue. Then again 4KG in 4 days... that's a lot of debauchery. ;)
Ocean's Training/Cutting Log oceanair Jump to first page500Jump to last page 5 yearsTrev182 (14986): This log is done!!
Leanbulk 60 days update Niclas 2 5 yearsNiclas (1): 60 days in between pictures - from holidays til now. Coming from an unhealthy relationship with food I'm happy to finally feel on the right track after mentally being able to increase calories and enjoy other aspects of life a bit more ! Feel free to ask any questions or leave constructive feedback :-) / Niclas
They're not bad though depends on ur weight BalaAlterada Jump to first page41Jump to last page 5 yearsTritons (670): https://www.youtube.com/watch?v=zBkuNpgACH0
benchpress p/r the1 16 5 yearsWinnersNeverQuit (10311): @SRorhrbac0808 at what weight typically would you say five spotters come in?
Bucky's Road to 6% Bucky Jump to first page302Jump to last page 5 yearsSOLARSUPLEX (8314): Has it grown back yet?
Finally deadlifted 590lbs at a meet:) Inspiration442 6 5 yearsInspiration442 (13): Thx everyone. Ya next meet is western Canadians. If you guys subscribe to my youtube channel, you can follow my journey. I post videos daily. Also next meet my deadlift attempts will probably look like this: Opener: 250kg(550lbs) 2nd Attempt: 280kg(616lbs) I know this is possible 3rd attempt: 290kg(638lbs) is possible I know it. Also would be the national deadlift record, I know I can do it. As for my training block goes. Before I would do at...
Destruction Forces Growth Log _RudeCrew Jump to first page354Jump to last page 5 yearsSRorhrbac0808 (47098): Haha no. Rude is just my daddy. Because he is 2x my size in real life. LOL. @rude- bro I'm so jelly of that sushi. Damn you. Lol
Switching From DUP varunj17 10 5 yearsvarunj17 (498): had a much better day today...decided to complete my squat strength day which i failed yesterday Set 1: 112.5 X3 Set 2: 112.5 X3 Set 3: 112.5 X3 Set 4: 112.5 X3 +1 +1 Did some rear delt work after this
IM BACKKKKKKK! lukecorney 12 5 yearslukecorney (1021): @FiremanSi sport of illusions my friend ;) what is it called i cant seem to find it?
The1s Log the1 Jump to first page202Jump to last page 5 yearsFiremanSi (42408): @the1 Samsies.
Dc training log csizemore21 18 5 yearseknight (58109): That's a negative Ghost Rider. -3X
Follow me on my 6-week diet/exercise plan! Mikaelakins 7 5 yearsA_em (2415): Welcome, @Mikaelakins, Sounds like plan! However, stick here for longer and you will get rid of most of this cardio and your warm ups will last 10 mins top! :) Good luck and keep posting!
Weight Gain concern ArchT 5 5 yearssdmusev (1): Hello ArchT! You can be sure that it was not the creatine which made you gain excess weight but the food that you were consuming each day. Tell us what do you eat for breakfast, lunch and dinner. You are definitely eating more than you are burning. As eknight said, if you are concerned about weight gain and you want to achieve some personal goals, you should start weighing your food with a kitchen scale and counting calories.
Road To Valhalla OdenAesir 23 5 years_RudeCrew (15100): Yup, that's what I thought too
Member Since the1 Jump to first page34Jump to last page 5 yearsDEXchidera (616): Thanks so much guys. Highly motivating to have you guys showing support. Won't let you guys down
Dead log... Thatguy81 16 5 yearsThatguy81 (541): Been riding the easy train lately, shoulder hurts so bad I can bearly do any presses at all, I'm hoping if I lay off completely for a month or so it will get better...
Experience and opinions on fitness program tb92 11 5 yearstb92 (28): @wannabemuscular LOL. Something like that. Will do. Thank you!
Another big phat log Hamer93 23 5 yearsHamer93 (9553): Sorry for my absence people, here's a little check in photo! 73.5kg morning weight http://forum.simplyshredded.com/cached/3c84f89ad35eebd4710cc7c38e351dc7.jpg
#Leanbulk #UnderConstruction Niclas 8 5 yearsNiclas (1): Thanks bro. Eating as I write this ;-) Tell me about your fitness experience. What have you seen best results with? Calories/training wise
Log to 2/3/4 Snowboard901 16 5 yearsSnowboard901 (169): Had forgotten to update. Had did a Reppetiton upper and another lower workout. Took today off and will most likely end up taking tomorrow off aswell since I'll be moving into college. I'll post my last two workouts tomorrow.
Cutting progress (first attempt ever) wxfreekj 1 5 yearswxfreekj (157): Hello SS. I'm a little more than enough weeks into my cut and seem to be doing OK. I'm at 2200c 160p 250c 60f and have been seeing progress while maintaining strength as best I can. I'm currently utilizing a 6 day Ppl routine. I was wondering if I could get some advice. So in addition to lifting, I am training for a marathon in early October. The 2200 cals is based on my estimated TDEE, but on the weekends, I'm now running at least 15 miles...
Simple and Fit Book Ankie 5 5 yearsAnkie (882): Life is great gents... I took a bit of step away from the gym, maintained my size but not my cut. In order to dedicate my LIFE to publishing that book and becoming a Web/App Developer so that I can make my dreams of an online fitness training company and application can become a reality. And well gents, I am hoping to have my beta version of www.SimpleFi.com up and running by the end of August. Crazy nights of hacking out code. I have been so...
3 PRS a DAY! 435 squat 365 front 195 OHP slaviknifanov 8 5 yearsslaviknifanov (31): Im 190 lbs 5'9 26 i started lifting a bit late focusing on heavy moves only for about a year trying to record this journey with a friend
1 MONTH of stronglifts update queenquebec 15 5 yearsqueenquebec (25): Hey, everyone! Right now my lifts are Squat 140 bench 90 bb row 85 deadlifts 135 ohp 60 I'll be switching programs after another month or so. I do like greyskull lp 3/weekly routine. It seems pretty simple and effective.
Youtube Fitness News jonrivs49 11 5 yearsdarklight79 (3088): :heart:
Db press pr csizemore21 Jump to first page60Jump to last page 5 yearsRand (4291): hahaha I love it when @the1 comes into the argument threads and calls people crazy Indians or cracks a joke and leaves. good times.
NaturalBrawn Vlog NaturalBrawn 28 5 yearsNaturalBrawn (199): Cool, I'm coming to post my post hols shape this week...I really went in lol
AG back online!!! Link up!!!! ambitiongainer 9 5 yearsambitiongainer (391): @TimmothyGen yo it's cool, I haven't really been anywhere yet but I'm loving the gym, I want to start video some of my workouts My squat shot up to 315lbs for 5reps since I haven't posted anything, I'm able to do leg press since I have the machine at my gym and I'm pressing 810lbs for 5reps on the leg press machine and I'm bench pressing 205lbs 4-5reps, 225 for 2 reps on the bench bench Flat Db press 80lbs for 5 reps my numbers are just going...
Stanimal Ifbb Pro Men's physique Stanimal Jump to first page50Jump to last page 5 yearsStanimal (622): hey guys! part 2 is now liv with some trolling: https://www.youtube.com/watch?v=0Ahg9qJ-2pk
Bulking phase start and questions johnacam 8 5 yearsjohnacam (1): Yeh, I know it will take a while. haha. I'm 5'11. I'd take 225 at 12%, but I know I'm going to have to go above that to get there eventually. I imagine no more than 0.5/week is probably a good idea for me at max.
Progress update darklight79 30 5 yearsdarklight79 (3088): Thanks man. Means a lot. If you're an advanced trainee I advocate focusing on mirror and performance instead of the scale. 10-20 in 6-12 months seems legit.
Shannowman- An old time poster, reinspired. shannowman Jump to first page42Jump to last page 5 yearsshannowman (6367): Warmed up today with some of those suggestions and felt pretty good!! Kept deadlifts light- 87x10, 117x10, 137x10 Front squat- 60x8, 75x8, 95x5, 115x3 Nordics- red band 6,6,5 Ghd- 10,8 Leg curl 40x15,15 Felt great all over!!
Matt Ogus COMEBACK!!! nine0seven 20 5 yearsrobinxchrom (22): Ogus is insane. I love CJ but I think Ogus would beat him comfortably now. Sad that CJ didn't make it to the show as I think he would have edged it back then. Both of them have mad work ethic and devotion.
YouTube channel playas Zyzzst 13 5 yearsZyzzst (4486): @the1 yea man, I'm actually starting to look really good, I'm not posting pictures in the forum because I really just want to show a before and after. So all you will see in my videos is my body in a tank hahaha
Progress pic update, Reverse Dieting+Advice robinxchrom 1 5 yearsrobinxchrom (22): Hey, firstly thanks for all the help from this community on THIS site. The education of high carb, low fat, moderate protein dieting with re-feeding, monitoring metabolic changes and making small adjustments over huge ones has helped me a lot! I learnt a lot from the community here and Eric Helm's videos. Before pic (did a few pushups) 165-170lbs ...
Back at it... Thatguy81 8 5 yearsThatguy81 (541): Rack pulls for 385lbs tonight, felt great, new goals for this year: Dead: 405 Squats: 315 Bench: 225 I feel like I can hit these numbers with some/smart workouts! I still look like I don't workout, lol...
Critique high bar squat form! Jiaxie97 17 5 yearseknight (58109): Did you even bother to read my response to OP? -3X
Road to USPA nov 15th meet. SRorhrbac0808 Jump to first page69Jump to last page 5 yearsSRorhrbac0808 (47098): Thanks for the support fellas. Just getting started. And @sannowman- yah dude I miss the shredded days with rj. Haha. @winners- November meet is still up in the air. Just going to take the next month to get my body in a position to where I can start a training cycle. A solid training cycle of 12ish weeks I should be able to set myself up to hit those numbers no matter what weight I am.... I started my "cut" at 223 and I'm 218 now....
Comeback Season:Potential Comp Prep/PHAT Log KalletSc 23 5 yearsKalletSc (607): http://forum.simplyshredded.com/cached/824d2ba98d86250092af3562753dc0f7.jpg Forgot to crop this screenshot...but 3 year difference. The left was right around the time I began reading/lurking simply shredded. Saw the Matt Ogus interview and set getting an interview on this site in the distant future a huge goal of mine. Who knows if that will ever happen...but I am damn proud of how far I have progressed since then. I was 18 and probably...
Duke's path to redemption... Dukenhiemer Jump to first page345Jump to last page 5 yearsDukenhiemer (23939): Hey all! Killed my bench workout yesterday, first time in a long time I found my groove. Bench 225x3 240x3 255x3 Worked on form/power- 45-60 sec between sets 135x8 145x8 155x7 155x4 Drop set 145x3 135x3 Seated Cable Row 3x10 Lateral Raises 4x10 Wide Grip Pulldowns 4x8-10 Tricep Pressdowns 3x10 SS Cable Curl 3x8 http://forum.simplyshredded.com/cached/c037937840751559b2f5005b3c68c174.jpg...
AG is in Brooklyn New York!! ambitiongainer 5 5 yearsambitiongainer (391): nah, I havent really went anywhere as yet though and yeah do that for me mike, thanks alot though :cool: :cool: yeah really exciting stuff!
4y of training progress eddyserb 10 5 yearsSoutheastbrah (16): good job on the progress,man. but why do you think that's it's useless to track your workout?
So I did an 8 week cut Hamer93 13 5 yearsFayzeh (1546): Great job!!!
Weight Lifting fresh-soph Clear lake Hs Acanchola 12 5 yearsRawn (1338): http://media.giphy.com/media/VYDhH6csyf0MU/giphy.gif
410lbs x 3 (SQUAT) SickoShreddo 17 5 yearsRand (4291): Just assumed the bar would not stick as well to a sweaty back. I will be squatting shirtless in no time! Or in about 50 pounds from now.
A fresh look on things log csizemore21 Jump to first page108Jump to last page 5 yearscsizemore21 (799): Hit legs yesterday. Just wanted to do a quick heavy session High bar squat: 135x5, 185x5, 225x5, 275x3, 335x3, 385x1, 440x1, 500 fail short and sweet
Anyone going to switch over? nine0seven Jump to first page79Jump to last page 5 yearsGrizzlyBerg (9214): I think my opinion would be biased just because I know/follow more American powerlifters than Europeans. I also get the feeling that European powerlifters (especially Russians) have done strength based lifting (olympic/powerlifting) from a young age. On the other hand, a lot of American lifters have trained for bodybuilding prior to switching to powerlifting (and also incorporate bb style accessory work into their programs). I do feel that...
SOLARSUPLEX - PHAT TO NOT SOLARSUPLEX Jump to first page40Jump to last page 5 yearsSOLARSUPLEX (8314): I mean just throughout the day. Because cheese is awesome!!!
Hit a New PR and want advice IanWeighs 7 5 yearsSOLARSUPLEX (8314): Putting 325 on the bar and barely bending your knees is not a squat. I'm skeptical.
OMW to 200 kg bench press Cannonball Jump to first page122Jump to last page 5 yearswannabemuscular (33216): Welcome to the real world. Hahaha! Maybe do some push-ups at night during the week to keep the muscles engaged?
Deadlift progression form check darklight79 5 5 yearsMaxSteel (1): nice lift bro..
Nissen Fundoplication Surgery Recovery! ssjamos 3 5 yearsssjamos (10): @mikew Thanks brother. Yeah, I do agree with you, however, I also do think additional ab work can help strengthen my core, benefitting my compound lifts in a positive way. Not so much sit ups/crunches, but moreso plank-type exercises that will allow me to carry/move more weight. But yeah, compound lifts are hella taxing to the core anyways so additional work isn't absolutely necessary :p
Xxlean's log Xxlean Jump to first page50Jump to last page 5 yearsXxlean (1990): Shoulder/trapz Day Barbell Shrugs 225 x 10 245 x 10 265 x 8 265 x 8 Upright rows 85 x 12 85 x 12 95 x 10 Db Side Raises 30lb x 12 30 x 12 25 x 15 Db Front Raises 25 x 12 25 x 12 25 x 12 Db Press 45 x 10 50 x 10 55 x 8 Overall it was a pretty solid shoulder day. Felt particularly strong on shrugs. Next week ill add 10lbs. Pump was phenomenal. For abs I plan on hitting the Perfect Ab Carver later tonight. My buddy has one of these...
A Dream~ Gen's Log TimmothyGen Jump to first page145Jump to last page 5 yearswannabemuscular (33216): Don't worry bout the numbers. It'll come back quick now that you're eating more again. Don't worry about a little fat around your stomach. You're in your prime years now for growth. Don't waste it. Eat and lift and get good rest. Just keep looking forward. :)
vlog#1 from the gym to the stage Jealster 1 5 yearsJealster (91): I am competing in 14 weeks and will be vlogging most of my prep and training i hope you like the videos. https://www.youtube.com/watch?v=LZTepIi2Uco
Phat/Cutting Log ErickFromOmaha Jump to first page78Jump to last page 5 yearshashcrypt (1): Anyone use the 5/2 diet while on the PHAT program?
"Candito" Gain Train varunj17 Jump to first page31Jump to last page 5 yearsvarunj17 (498): Hi people i haved been inacTiver here lately as been busy with other stuff...logging was the last thing i could have done...but managed to keep my workouts still on track started my week 5 of the Cnadito's progra,m C1W5D1 Goal: 1. Squats: 117.5 X 1-4 2. Dead lifts: 87.5X4, 90X4, 95 X2 Achieved 1. Squats: 117.5 X 2 ...could have done the third with help from a spotter but decided against it.. 2. Deadlift: 110X, 105X4, 110X2 Optional...
My bulking log ,"From launching pad to moon" Sharkoon1 Jump to first page137Jump to last page 5 yearsSharkoon1 (565): After that day I had an upper hypertrophy day. Was busy with helping friends, doing pr for a developed game they did. And my mom had birthday, so I just put this as a religious deload week. Today I will be back in the gym!
Slavic log A_em Jump to first page66Jump to last page 5 yearsqtdreams92 (1630): @Aleksandra_em haha that is the funniest sign ever! Amsterdam is a very pretty place. and I have the feeling i must visit there next year :)
Deadlift form Jiaxie97 19 5 yearsJiaxie97 (10): Oh and qtdreams92, my weight is 125 :)
Tamere Pays His Dues (Training Log) tamere01 Jump to first page438Jump to last page 5 yearsFiremanSi (42408): @Tamere02 For a start I didn't mean in a linear fashion like ur saying I ment the ENTIRE workout is taxing u more and effecting possibly ur next lower day. Also is try using a belt on ur deadlift to get u more confident with heavier weights man then u can come back to Beltless work.. Deadlifts is all about confidence in the weight being lifted like most big lifts.. So if u know u can do 6reps with a belt u know u've lifted it before and it can...
Natural Transformation video production RobertoP 5 5 yearsRobertoP (1): Didnt wanna make a video on wmm and throw a bunch of pictures there with a boring ass song.. wanted to make a video that showed my transformation and one that people would enjoy too.
5/(4)3/(2)1 - Liftoff! T-flex takes Wendler. TyrannosaurusFlex Jump to first page45Jump to last page 5 yearsTyrannosaurusFlex (2641): I've been swamped with school stuff, sorry I've been so inactive. Forgot to log squats, got 130kg(287lbs)for 1 rep. It's not what I wanted, but what con you do? Yesterday was bench day. BP 1/5/77.5(171lbs) 1/3/87.5(193lbs) 1/4/100(220lbs) AMRAP Incline DBBP 1/10/24(53lbs) 1/10/26(57lbs) 1/10/28(62lbs) Chins 6/8/BW – Superseted with the above excercises Kroc Rows 3/20/36kg(79lbs) Plyo Diamond pushups 3/6/BW Shoulder...
Those dope stringers tho NorIda 11 5 yearsThatguy81 (541): Love the mean mug with the shirt tucked, classic, lol...
"I am Iron Man" - The G3NGHIS Log G3NGHIS 14 5 yearsG3NGHIS (8532): I'm trying to go for more of a recipe and IF experimentation log. I'm trying go for something a little different 😅
transformations csizemore21 2 5 yearsG3NGHIS (8532): Congrats! Welcome to the site!
Body fat estimate Jdog18 1 5 yearsJdog18 (1): I'm at 5'7 164 now I'm trying to cut to around 10-12% how much more weight do you think need to lose to get there? First picture is unforced and the other is flexed http://forum.simplyshredded.com/cached/473cded60c1d25b3981e9918ebb24d37.jpg http://forum.simplyshredded.com/cached/2f980ec904a3b661e5a052675e2ab169.jpg
From Fat to Eating Disorders to Muscular yarinb096 2 5 yearsLVjack (2749): Glad you were able to overcome your eating disorder and depression. Many people don't realize how many people in the fitness industry develope eating disorders bc of the pressure to stay lean and the fact you get on a stage to have your physique judged. And then once you are done competing you always compare yourself to what you looked like on stage. I think IIFYMs is a good steep in the right direction bc no foods are restricted but weighing...
Body fat estimate Jdog18 1 5 yearsJdog18 (1): Alright Ive been cutting for a few months now I'm down from 194 to 171 . I'm just wondering what body fat you think I am ... This is me flexed, also what weight do you think I should stop my cut at. I'm 5'6 http://forum.simplyshredded.com/cached/5fc1c38effab9cd3da592094f1ce56bf.jpg
scottish caledonia meet 19.04.15 Trev182 16 5 yearsTrev182 (14986): Cheers gents!!
My Transformation (15 to 16 ) MathiasFit 9 5 yearsKansas___Boyyyyy (3361): Belgians for life! Keep eating.
Log: life is continuously being hungry Zepa 13 5 yearsZepa (730): http://forum.simplyshredded.com/cached/11c588b0384ca35203844fd8e7fc5baa.jpg New Power Rack came to the gym today. I am happy 😁
Ragnarök Awaits! GrizzlyBerg Jump to first page500Jump to last page 5 yearsNorIda (46958): MERICA!
Cardinal's kingpin log cardinal Jump to first page202Jump to last page 5 yearsTamere02 (1474): @cardinal Nice work on those squats man. The bar speed on your squats makes every rep look the last of the set, surprised you constantly have the same bar speed for all 5 reps. Also could you link that instagram man. I also doubt you are 15%
Looking for advice Snowboard901 3 5 yearsSnowboard901 (169): @qtdreams92 it is based off of Fierce 5 Phat Template.
lifting for 1 year. Results so far eddyserb Jump to first page40Jump to last page 5 yearsehukai (115): Max Curl but no max bench http://img3.wikia.nocookie.net/__cb20130305053659/imotwom/images/f/fc/FACEPALM.png
the1 prep log 2014/2015 2 shows the1 Jump to first page316Jump to last page 5 yearsmikew (11494): This is awesome! No way she saw that coming! :) Congrats!
It's big, it's heavy, it's wood! eknight Jump to first page283Jump to last page 5 yearsCannonball (6283): nice lmao, think im gonna have to do 8-9 on 350 and 5-6 on 385
The Quest Continues..next stop?? varunj17 3 5 yearsvarunj17 (498): Thanks @@FiremanSi ..wil start it from Monday...right now just taking it easy after SMolov... On a random thought...check this chick out guys..She squats more than myself.. clickable text One strong chick
Mat the frenchie's log MMB Jump to first page500Jump to last page 5 yearsXxlean (1990): Solid big 3 there bud
A quick check in! Hamer93 5 5 yearsHamer93 (9553): Cheers guys, just been following PPL for the past year, using Nors advice of chest push like a power lifter and pull like a bodybuilder and train legs smart. Had a long hamstring injury which took 4 months to recover from so maintained through that time
YES! Back at it, signed up for a new gym. forgottenpass 23 5 yearsforgottenpass (382): Do you know if there is any PPL template designed for begginners? The ones I found are specified for intermediate to advance, and I have no clue on what to add and what is over doing.
Relevant's Log relevant 23 5 yearsrelevant (1): I'm going to try and recomp
Members currently in school? _RudeCrew 30 5 yearsA_em (2415): I've already done double MA degree (in Poland and Germany) and this October I am starting etnolinguistic:) Can't wait!
first powerlifting meet leanr0x 13 5 yearsleanr0x (4183): @FiremanSi @Xxlean thx guys!
Moving from Australia to America chestme4321 5 5 yearsmikew (11494): For job search, housing, etc. start here: http://honolulu.craigslist.org/ http://honolulu.craigslist.org/search/hhh https://honolulu.craigslist.org/search/jjj Buy the Hawaii Revealed guidebooks - they are must reads. Start with the Oahu one (since that's where you're staying) but they are all fantastic! http://www.hawaiirevealed.com/oahu-revealed/ http://www.amazon.com/Oahu-Revealed-Ultimate-Honolulu-Waikiki/dp/0983888701 Hope this helps.
How are the old SS heads doing? Jezza_91 2 5 yearsJezza_91 (1315): Little update my bulk finished few weeks ago. 2 years i spent eating big, gained a few pounds of muscle and fat lol. I was in two frames of mind about competing, however, I have a new mentor and i will be competing next year in either fitness or muscle. Right now I'm standing at 5"8 at 218 pounds. 18% bodyfat. Looking forward to this cut :P
Squat form! Jiaxie97 10 5 yearsTyrannosaurusFlex (2641): It's due to the tibiofemoral force exerted on the knee joint in the lowest part of the movement. I don't remember exactly, but @eknight proved this to be the case, backed by peer-reviewed scientific studies. Your posterior chain will develop just fine without going "ass to grass".
Sup? Hutch Jump to first page36Jump to last page 5 years3six9 (220): Hope you enjoyed feeding the troll LOL.
story Zyzzst Jump to first page32Jump to last page 5 years3six9 (220): AND?
Log to 1600 total WinnersNeverQuit Jump to first page474Jump to last page 5 yearsWinnersNeverQuit (10311): @FiremanSi cheers @Rand yeah college is good for that, very basic gyms but has all I need.
Woooo! the1 19 5 yearsoceanair (18011): Congrats on the engagement! Hot couple ;) Also congrats on your placing.
leanr0x log pt. 1 leanr0x Jump to first page62Jump to last page 5 yearsFiremanSi (42408): @leanr0x May have been depth buddy if not only bout an inch or so off it.
Question about Postworkout/Nutrition SSJ3FinalFlash 7 5 yearsSOLARSUPLEX (8314): I remember reading somebody say this, I think it was ror, and I laughed cause it's true and what I do. I drink a protein shake after my workout just because. It helps me hit my macro goal, and maybe there is some benefit. There just as well could be a downside, who knows. But it just feels right. Don't over think this stuff. Do what you gotta do.
Progress Pic! wannabemuscular 12 5 years3six9 (220): @_RudeCrew AND? AND?
That feel! NorIda 27 5 years_RudeCrew (15100): u homo
Everyone should update their Location wannabemuscular Jump to first page55Jump to last page 5 yearsNorIda (46958): @JHughes there are some nice areas there man. I was just being harsh. It's nice to visit, but it's far too liberal of a state for me to ever consider living or working in.
I want to introduce my friend.. SOLARSUPLEX 24 5 years_RudeCrew (15100): I would love to. Honestly I think I could live without the sun for most the year.
Paused Bench Press Repetition PR (315x5) SSJ3FinalFlash 11 5 yearsSSJ3FinalFlash (283): The one I compete in is 198-220pounds for my weight class
Things that lift your mood wannabemuscular 22 5 yearsthephenomenon (265): i would put my face as close as I could to that heavenly piece of ass and inhale any of the raspberry oxygen she would be generous enough to bless me with .. if I saw those solid nipples pointed in my direction out of that pink shirt like that I might just faint!
Bulk Wars : The PHATom Menace Frostshock Jump to first page45Jump to last page 5 yearsFrostshock (13324): ***Lower power*** Deadlift - 3x3x4 @ 315# Kind of ashamed of myself for what I resulted to because I forgot my chalk at home. I started rubbing my hands on the floor (of which had specks of chalk) because no one else had some http://www.dadsdistracted.com/wp-content/uploads/2014/02/Ashamed-head-in-hands-statue.jpg Not too ashamed actually, I felt clever for my improvisation xD Leg press - 10x10 @ 280# Hack Squats - 8x10 @ 170# RDL - 8x8x8 @...
thephenomenons natty playground (log) thephenomenon 5 5 yearsthephenomenon (265): squat 225 x 10 225 x 10 225 x 8 (pr) will post again in this log if my kneecaps are still in one piece and my back is not broken 1 month from now
Log to gain Konstantinov Jump to first page35Jump to last page 5 yearsKonstantinov (1450): Smolov Jr. week 1 day 2 Bench: 8x4 87,5kg/193lbs <- half of the sets were paused, the rest touch n go. Squats: 3x2 110kg/240lbs <- slowly working back up in weight
Update on my Abs transformation and Cut themav 11 5 yearsskillman85 (1): Awesome transformation dude
Progress pic wxfreekj 15 5 yearswxfreekj (157): Thanks @3six9 and @fuba141! It's been fun fun fun. Just spent a week on the beach in Mexico--feeling fantastic! Hard work pays off, who woulda thunk it?
Injuries, setbacks and moving the goal posts shannowman Jump to first page41Jump to last page 5 yearsshannowman (6367): Hey tamere. It's still not perfect, but getting there :). In better news, the rack is up! And I'm getting back on 531 on Sunday and will log again! http://forum.simplyshredded.com/cached/af0aab90e88bda5fd4c308783feca338.jpg http://forum.simplyshredded.com/cached/28ae4bb66cd33a21be5c66b409f6efb6.jpg
2 year natural back transformation! Natural_gainz 2 5 yearsNatural_gainz (1): Image came out small can't delete thread i guess.
4 week Body Transformation Mini-Documentary J_douggie 5 5 yearsJ_douggie (1): Thanks for your insight. Ya we just used the electronic and pinch for bf percentage, so not very accurate I'm assuming. I just wanted to introduce this style of video and documentation becasue there hasent been very many GOOD videos and are exciting to watch. My next one will be better.
Hello from Russia BaiTu 3 5 yearsBaiTu (3096): You made sense. You know more Russian than one of my coworkers.
16 Years Old declan2639 3 5 yearsdeclan2639 (1): No,I'm not running any specific programs, just basic weight training with my football coach that involves core lifts, dumb bell lifts, body weight exercises, and speed/ agility. Thanks for the input!
progress pic updates csizemore21 7 5 yearscsizemore21 (799): Thanks dudes!
Cutting/transformation to <10% or bust! wxfreekj 2 5 yearswxfreekj (157): I'm 38. 5'11 and currently sitting at 184 and 12ish?? percent bf. I get bod podded a week from today. I'm excited. My last bod pod was 3.5 months ago and I was > 20%.
2015 Contest Prep. Natty BB. 23 bwadas9 Jump to first page44Jump to last page 5 yearsbwadas9 (130): That I am and proud of it! Lifetime drug free baby!
The Long Haul(continued): A Chicken LOG kickinchicken Jump to first page256Jump to last page 5 yearsSharkoon1 (565): @kickinchicken Head up bro! It's just a bad phase.
This forum vs your lifting career SOLARSUPLEX 8 5 yearsEat2Trainn247 (2557): @SOLARSUPLEX you are correct, that picture is of my first competition in June 2012-- NGA Annapolis Cup. Ultimately, I want to run a thriving online business that focuses on empowering individuals with the tools, knowledge and confidence to meet all of their health, physique and performance goals. I would like to focus on physique and strength-power athletes but do believe I have a unique set of skills and experiences to cater towards a wide...
BODYWEIGHT MASTERY PROGRESS dwrkk Jump to first page39Jump to last page 5 yearsdwrkk (46): https://www.youtube.com/watch?v=TXV8ibDEmgA&feature=youtu.be My attempt at a human flag push up
*Firemans Log: Candito GainTrain Continues.. FiremanSi Jump to first page500Jump to last page 5 yearsdavid12345676 (8566): pancake tuesday brah :)
Cleaneating/flexibledieting/powerbuilder? AnthonyKim421 11 5 yearsAnthonyKim421 (103): Worth watching or your money back--guaranteed!
Trev's Road to the Platform! Trev182 Jump to first page326Jump to last page 5 yearsTrev182 (14986): Nah Mark couldnt make it. Was a few mental Scots there and a few were going nuts! The squat felt really good, depth was good, wasnt grindy, reckon 190kg would have been a go-er if i had an attempt left! Rest of the vids are on my youtube channel guys!
Name back in the game Eat2Trainn247 5 5 yearsEat2Trainn247 (2557): Much appreciated, gentlemen!
Military-Press 3x 100 KILO ! halilpower 1 5 yearshalilpower (16): Hey guys,! here are some military footage from my last training... it was ja very hard training. I hope u will enjoy the video https://www.youtube.com/watch?v=ICRpzAMOQAk
Happy V-Day NorIda 11 5 yearsTyrannosaurusFlex (2641): I'm a real romantic, I know!
OHP form assess before i increase darklight79 5 5 yearsthe1 (33861): Open thread to view post.
Bulk Wars : Return of the Deficit Frostshock Jump to first page500Jump to last page 5 yearsFrostshock (13324): Inb4 anyone else can end the thread!:cool: https://c1.staticflickr.com/7/6068/6074966575_eabd54e7ba.jpg http://stream1.gifsoup.com/view8/4701385/joker-failed-explosion-o.gif
Been there - done that! Now I'm back MCarey 5 5 yearsMCarey (2179): @FiremanSi thanks man. Gonna get going again. Aiming to get an internship this summer in a strength and conditioning spot if I can
GST Log ' Hard Work Pays Off' DLift49 15 5 yearsDLift49 (85): Press Day Core: Flat BB Press ( 1st set AMRAP) 3 x 72,5 kg ( 160 lbs) 2 x 72,5 kg ( 160 lbs) 2 x 65 kg ( 160 lbs) Supplement 1: Incline DB Press: 3sets x 12 reps x 16 kg ( 35 lbs) WPT 1: Pullup Grip Lat Pulldown 4 sets x 12 reps x 45 kg ( 99 lbs) WPT 2: Seated Cable Rows 4 sets x 12 reps x 45 kg ( 99 lbs) Supplement 2: Close Grip Bench Press Changed it for rope extensions: 3 sets x 12 reps x 35 kg ( 77 lbs) Supplement 3: Flat...
An assessment of some pictures stranger 11 5 yearsstranger (1): Hey guys! I thank you for your replies! I'll try to implement that to my workouts next week! Thanks man! I just cant see it. Its nice to have some views on it, since I've put alot of work into this project of mine :p I do legs, back, shoulder and arms as well! I just emphasised the chest workout, as an example of one of my focus-areas.
My body transformation Aurvana 15 5 yearsAurvana (28): http://forum.simplyshredded.com/cached/b06d7a4e41188608b8ec16e8f834c8c8.jpg
Time to rebuild swollenscott 21 5 yearslolssons (1249): We are pretty equally strong, or really not you are abit stronger overall but similar numbers it is motivating to watch your log man
Prime inc. Cannonball Jump to first page434Jump to last page 5 yearsCannonball (6283): Hey guys, forgot my password, it's fixed now though! I've started with some basic strength high volume work and since I'm gonna need a new log before that I'm gonna make it before this one runs out!
Ideal measurements? csizemore21 5 5 yearscsizemore21 (799): @SRorhrbac0808 lol forreal. I got prescribed ambien this past month and its the best I havr ever felt in the gym/felt in general
Parker rides the Candito Gain Train! ParkerHenry 6 5 yearswannabemuscular (33216): .... but he's only staying on the train for one stop ....
UPPER BODY SHREDDED SHOCK 3 DAY SPLIT TheSociaLToasT 3 5 yearsSharkoon1 (565): He is a troll bro just a troll leave him in his hole.
Deadlift progression for lulz darklight79 7 5 yearsdarklight79 (3088): Yeah, I still need to improve on technique! Tbh, this is a detriment, not a vacuum. Combine that with that back injury history. http://forum.simplyshredded.com/cached/6d02df3677bb9971e944a9c3b0de3760.jpg I am definitely considering a more aggressive method of bulking now. Strength increase will stagnate sooner or later on a conservative cal deficit. But i still care about aesthetics hence powerbuilding. We'll see how it goes. I am...
update on shoulder problems Gianluca69 2 5 yearstenax (127): I am not a PT just a random guy on the interwebz so take this with a grain of salt. It's just a starting point for your own research. There are two types of muscles that rotate your arm internally: the subscapularis muscles that attach from the humeral head to under the shoulder blade, and your pecs. If the subscapularis is under-performing, it won't hold the joint in the socket tightly, and the pecs will pull your shoulder joint forward...
my workout log for today jillianrae 4 5 yearsjillianrae (226): Yes, you are right. My knees already are shot! But I want huge quads... today i didn't do a lot of hammies but usually I do try to do Romanian deadlifts with the squat bar and my highest weight is 95 for 10 reps max. But i'm going to try to keep that in mind for the next time.
600 Pound Deadlift PR SSJ3FinalFlash 11 5 yearsSSJ3FinalFlash (283): Haha I wish! Thanks man! Thanks boss I appreciate it Haha glad you enjoyed it bro! Thank you Thats what I was thinking after the pull haha had no idea it was going to be like this. You got it man kill it! Thanks man! Appreciate the support! Thanks a ton bro! I said "Lets go baby! Killed it man! YEAHHH!" Hahahaha was so pumped up that I went a little insane Thanks man! You got this bro, keep your head up and keep...
My first powerlifting competition AarronStenner 12 5 yearsleanr0x (4183): congrats man! strong vids, there would have gone more ;) i am also going for my first meet in march
My steroid cycle! Help with info Juicywog 16 5 yearsPeter (97): best post cycle on the market = a dozen raw eggs and 5 raw chicken breasts a day
progress in pics 16 years old dejanzafirev 1 5 yearsdejanzafirev (1): Hi guys, I am working out for a 8 months nearly.I am about 160 lbs approximately, 16 years old, What you think I should exercise more? here are some pictures of me http://forum.simplyshredded.com/cached/b8541347191f231bc24eff3ec321b9f9.jpg http://forum.simplyshredded.com/cached/04a5cc7f0733e737c6dbde80aeea19ba.jpg http://forum.simplyshredded.com/cached/ad07cc269bcef729105c18b718f2f9eb.jpg...
Newest member of SS family!!! mikew 22 5 yearsDem41 (586): Congrats man !
Birthdays are awesome! kickinchicken 24 5 yearsParkerHenry (94): Happy Birthday man!! I just turned 20 last wednesday
Squat improvement but NEED assessment darklight79 8 5 yearscsizemore21 (799): Nice set man, I'm gonna have to agree with beans about the lower bar. I have congenital spondy and lowering the bar has been a blessing lol
Happy Birthday Duke and Dirk Danimal_88 10 5 yearsoceanair (18011): I wished you a happy bday on your actual birthday on ig lol
Eva's RFL log Amunet 8 5 yearsAmunet (136): This marks the final day before adding back carbs. Weight here is 125.0. http://forum.simplyshredded.com/cached/4a32c9ed1f9668bc887b87307e57eadd.jpg
Big But Boring 5/3/1 ErickFromOmaha Jump to first page198Jump to last page 5 yearsErickFromOmaha (4195): Yes definitely need the discipline structure and you guys getting on my ass lol. On my own I slack off kind of etc. I started "clean eating" as well
pr squat 335 for 6 csizemore21 26 5 yearscsizemore21 (799): @ehukai yeah I haven't congenital spondy, currently working on strengthening hamstrings and and Doing alot of extra mobility work
not cutting anymore thephenomenon 5 5 yearsDanimal_88 (9761): how many threads are going to make about "bulking"?
10 weeks out pics 215lb the1 12 5 yearswannabemuscular (33216): @the1 That last pose... whats that called, "side chest"? Ridiculous bud. Fukkin huge.
625lb deadlift vid bkoguy07 17 5 yearsbkoguy07 (274): Just another day on the gain train lol
Parker's Candito training log ParkerHenry 6 5 yearsParkerHenry (94): Tuesday, January 13 2015 C1 W1 D2 * Bench Press 135x10 180x10 200x8 205x6 * One-Arm Dumbbell Row 50x12 50x12 55x8 60x6 * Seated Dumbbell Press 50x12 50x12 55x8 60x3 * Pullups BWx8 BWx5 BWx5 BWx4 * Face Pulls 20x15 20x15 20x15 * Incline Curls 20x8 20x8 20x8
Training Log By The One And Only Ocean :) oceanair Jump to first page45Jump to last page 5 yearsoceanair (18011): Sorry I haven't been updating. Starting a new log this week on my weekend with updates and all that jazz for the new year.
_RudeCrews Strength Log _RudeCrew Jump to first page441Jump to last page 5 years_RudeCrew (15100): Back from the cruise. Ready to get home and get started on the new program. Since this log is almost full, I'm just gonna start a new one right away. Be on the lookout for it tonight.
would u consider this good, 1 year progress RG90 19 5 yearsRG90 (10): ty brah, appreciate it;)
So I broke the 3 plate bench barrier. Legit? darklight79 Jump to first page35Jump to last page 5 yearsdarklight79 (3088): Yeah sure, when i hit a bench again, I'll post how I set up by updating a vid here. My training partners wouldn't really object. Probably tape it during a deload day.
Spinning my wheels Snowboard901 2 5 yearsBucky (3871): research programs, set up your macros correctly, lift heavy weights, and stick to the program. rinse and repeat.
A check in. Dirkenhiemer 8 5 yearsDirkenhiemer (12157): Thank you for the support guys! It means the world to me! 😊 I'm going to weigh myself tomorrow for the first time in lord knows how long. I hope I'm 150 at least. 160 is my goal again. I need to get some of my strength back!
Hello guys Dukenhiemer 16 5 yearsDukenhiemer (23939): Thanks very much all. Sorry I've been quiet.. That wasn't my intention when break started! I've been busy working on dirk's site. 😟 I was only able to get into the gym twice this week. The first day of volume deads kicked my ass thoroughly! Dammit this is the first day my ham's aren't sore...
[Progress] My BEAST 4 year transformation BilHameed 4 5 yearsKansas___Boyyyyy (3361): those giant saunas are the best
Very motivational bodybuilding video (to me) eddyserb Jump to first page34Jump to last page 5 yearsJsn3004 (3265): I'm not inspired by the fake natty aesthetics crew who idolize Jeff Seid lmao
2015 Goals kickinchicken Jump to first page35Jump to last page 5 yearsleanr0x (4183): stay injury free and i want to add 90 kg to my total 3
My Journey To The 1000lb Club Part 3 AarronStenner Jump to first page38Jump to last page 5 yearsAarronStenner (10990): @MMB cheers man, make sure you smash that 400lb mark
3 damn injuries Jezza_91 4 5 yearsJezza_91 (1315): @jja0016 I'm using the terms frozen neck losely as i simply could not sleep, move my head or do anything. I can't spell the medical term i was told i had but its described as froze neck haha. Yeah few deep tissue massages booked in so :) new year will be amazing :P
Finally big 400, 2.5 times bodyweight bench! Cannonball 22 5 yearsCannonball (6283): thanks guys :) kickin; it's obviously no longer a sandwich kitchen ;) hit 2.5 times bodyweight a few days before 4 years after my first 2 times bodyweight, so maybe in 4 years ill do a triple? ;)
VJ's PPL log varunj17 19 5 yearsvarunj17 (498): Help guys My squat is plateud at 100kgs for 1 rep...I dont know if its is mental or i am weak but cannot seem to get over it what is the best program to improve your squat that i can integrate into my existing routine...
20 month transformation Samwaite23 15 5 yearsoceanair (18011): Nice job. You've def made gainz. Keep it up!
End of 5 month bulk, into 3.5 weeks of cut darklight79 26 5 yearsnino27 (1): So you can bench 2x your bodyweight ?
ajm87's WS4SB III LOG ajm87 3 5 yearsajm87 (409): @FiremanSi Yeah I work off out 1.25 per kg of BW for fat totals. Prefer it to higher carb.
APF Outlaw Tampa PL Prep (dec21) SRorhrbac0808 Jump to first page366Jump to last page 5 yearsWinnersNeverQuit (10311): Good work, deadlift looked almost too easy haha Also, that medal looks badass
Deadlift 500 pounds for 6 reps (Rep. PR) SSJ3FinalFlash 8 5 yearsSSJ3FinalFlash (283): Thanks guys! Appreciate it. I'm competing in a meet next March so hopefully I can hit a 600 there.
315x5 deep squat new pr csizemore21 12 5 yearscsizemore21 (799): Right, I'll def get a vid next leg session. Prob gonna start taping all my bigger lifts anyways to check for where I'm struggling at
Lifting srs for 7 months natty my results eddyserb 27 5 yearsoceanair (18011): Lol at the comments. Nice gainz dude. Keep up the good work and stay consistent. Also, you need a pic of the wheels.
sagging skin on stomach problem queenquebec 15 5 yearsqueenquebec (25): Also, should use the scale to track my progress or bodyfat percentage test? Right now I'm building muscle,but I'm to cut in a few months.
Corp Reimbursement Danimal_88 11 5 yearsDanimal_88 (9761): @SOLARSUPLEX I wish man lol, program doesn't start until 1/1/15
New account!! Sykes1990 10 5 yearsSykes1990 (7): Roidy please 😂 just wait till I do a real cycle. I've only used low doses on test.
40k SRorhrbac0808 Jump to first page34Jump to last page 5 yearswannabemuscular (33216): You were late .... You know what happens when you're late. http://youtu.be/8wt42eA5ynI
No Shave November (Movember) wannabemuscular 14 5 yearsFrostshock (13324): I don't grow much in terms of facial hair so I guess my pubic region is participating and doing damn good?😏
4 months / bulk / PROGRESS PICS / Stronglift nino27 9 5 yearsBeans (4204): @nino27 Hard to be exact because I don't really keep track of my strength personal records, but after an 8 week cut I was probably in the ballpark of having added 10 lb to my bench at 5 reps, 10 lb to my squat at 5 reps, and 15 lb to my deadlift 1rm. Those would be for my all time lifts. I started really low so that I could actually make the 5 and 10 lb progressions every workout. Probably by week 5 or 6 I started having trouble hitting all the...
My Progress In 10 Weeks! ShreddedSumo 10 5 yearsShreddedSumo (10): Streanght hasn't increased that much but a bit as expected, weight difference is about 11/12 lbs.. Killer chest man got some silver back gorilla action going on there!!
The Last Stand LOG varunj17 30 5 yearsvarunj17 (498): Push Day: 1. weighted Dips: 3 X 8 with 5kg plate 2. DUmbell Bench: 3 X5 at 25 kg each 3. Plyo Pushups: 3 X 10,10,8 4. Dumbell Shoulder PRess: 3 X 5 : 20kg each dumbell 5. Rear lateral raise: 3 X 8 : 12.5kg dumbells 6. Close Grip bench Press: 50kg X8, 50kgX8, 60kgX8 7. Skull Crushers: 3 X 6 at 30kgs Ab work
LOG: keeping the drive alive <3 Johanna Jump to first page43Jump to last page 5 yearswannabemuscular (33216): @Johanna You disappeared again! How's it going?
Biggest Loser Challenge - Ocean's Cut Log oceanair Jump to first page500Jump to last page 5 yearsleanr0x (4183): finally filling your log! i hope you are going for another one :)
Road to aesthetics goHARD 8 5 yearsTrev182 (14986): I see a very LOOOOOOONNNNNNNGGGGGGG road infront of you young padawan.
Pound for Pound: Cardinal's Log cardinal Jump to first page500Jump to last page 5 yearsFiremanSi (42408): THIS LOGS DONE.
Train at @_RudeCrew complex, spring 2015?? wannabemuscular Jump to first page216Jump to last page 5 yearswannabemuscular (33216): @TyrannosaurusFlex it's not so bad. cheaptickets.com, round trip, Stockholm to Tampa, FL. http://forum.simplyshredded.com/cached/a09ecaa0942cf6d88c491bfc5fb2f050.jpg
Danimal Update Danimal_88 6 5 yearsDanimal_88 (9761): @Trev182 Thanks! you too man
Happy Thanksgiving wannabemuscular 11 5 yearsFiremanSi (42408): Happy giving of THANKS to all you MURICAHHHHHH's in the Forum. Have a great day. FOCK den macros... Enjoy bitches. But remember if u eat too much then... ^^you'll think THIS is a word !!! Haha... My maaaaan.
Hi, it's me again. Dirkenhiemer 14 5 yearscardinal (6175): Hi Dirk. Keep on the grind man. And remember, I know no one who regretted working hard and killing it in school. I know a lot of people who regret the opposite. Keep it real man.
cube method routine . golago 24 5 yearsBeans (4204): Honestly man, how many years have you been lifting? It always seems like you say you've tried routine x for 3 months, then routine y for 3 months. I really don't feel like you've stuck with anything for that long.
dat update doe bkoguy07 2 5 yearsFiremanSi (42408): Ur in great nic man fair play to ya.
The Gorilla's & Chicka's And Killah's Log!!1 israelcommando 18 5 yearsisraelcommando (40): I went to Madrid for a few days for a little break from everything... Great city. So I arrived today and worked on upper body : Bench Press : 275 x 8, 315 x 5, 330 x 2, 290 x 6. Seated Dumbbell shoulder press : 4 x 90 x 8 Pull ups : 4 x 12 Kroc Rows : 2 x 140 x 10 Face pulls : 4-5 x Whocares? Pushdowns : 3 x Max weight x 15 I do one exercise for core and posterior chain any second day (easy on those ones). Finished the workout with some...
Norfit 2014??! NorIda 29 5 yearsNorIda (46958): Haha. So. Many. Lols.
Bulk, maintain, or cut dserious111 19 5 yearsbilldang (4): looks good
Pathetic to Aesthetic NaturalBrawn Jump to first page72Jump to last page 5 yearsNaturalBrawn (199): https://www.youtube.com/watch?v=B3McmtVZKAo Results do the talking http://i19.photobucket.com/albums/b184/bbchamp/macrothumb_zpsfaa40631.jpg Setting macros for a slight defecit, probably about as useful as a chocolate tea pot in the winter but worth thinking about for those that are cutting or thinking about the new year. It winds me up that people are charging up to $200 to produce people's macros and 90% of the time its just the...
I need Help guys. TimmothyGen 14 5 yearsG3NGHIS (8532): Muscle Dudes actually show you how to make gym equipment. They said dude far too much, but I love their food recipes. https://www.youtube.com/watch?v=IuWRid86W40
My gf @misskelseysmith competed yesterday the1 20 5 yearsthe1 (33861): ^^ haha wasn't worth posting honestly, I still remember him writing that but it didn't phase me then and it still doesn't :P
candito as my next routine golago Jump to first page35Jump to last page 5 yearsdarklight79 (3088): Didn't you do this to my journal once to piss me off? Get the feels now? You still need to use auto correct btw. Just sayin'
leangains lifestyle leanr0x Jump to first page43Jump to last page 5 yearsleanr0x (4183): since i am not following the leangains principles i gonna close this and reopen a new log. /closed
Killin my Back and Makin GAINZZ wannabemuscular Jump to first page500Jump to last page 5 yearsMMB (3616): That squat closed the deal
Powermeet Results (Vids and 2 New PR's) SSJ3FinalFlash 21 5 yearsbslo (262): @SSJ3FinalFlash Oh cool I live on Ft. Belvoir and lift on post or at Golds in Lorton.
Going to need all the luck TimmothyGen 15 5 yearsSOLARSUPLEX (8314): Head up man. Hope you guys get everything sorted out in the mean time.
For oceanair's eyes only Danimal_88 4 5 yearsoceanair (18011): @Danimal_88 Looove it! And, that's hot 😉 😍
Hamer Trev182 12 5 yearsHamer93 (9553): Nothing major to report, been training ppl and hit a new pr on squats and deads but been having some serious hamstring issues, it seems to hold up fine in football but as soon as I'm training it's fucked, back of deadlifts for a while as I'm going to work on range of motion
Zyzzst is getting zyzzsty Zyzzst 22 5 yearsZyzzst (4486): @darklight79 been doing high volume for most of my lifting career, especially with heavy weights. I believe that it benefits me being a natural lifter because sometimes the pump just doesnt get it done for me haha
Deadlift higher rep, critique please darklight79 5 5 yearsdarklight79 (3088): Heh... in this case short 5'8" Asian ftw.
A Bodybuilding Baby kickinchicken 21 5 yearsFiremanSi (42408): @kickinchicken Congrats my brotha. That's great news and good to hear from ya again !!
4real's back 4real 8 5 years4real (3319): Hopefully a long bulk is due soon enough!
Changing it up Johanna 9 5 yearsJohanna (892): Thanks guys! I will start a log soon. Cut/maintenance log. I'm not super interested in cutting weight, but I'd like to see if I can. Idk if I'll be able to keep it updated, but I'll try :)
LOG TIME: time to shape up swollenscott Jump to first page86Jump to last page 5 yearsFiremanSi (42408): Where abouts ?? U been before ?? Some of the islands are paradise.
His Power Level.... It's over 9,000!!!!! Danimal_88 8 5 yearsSRorhrbac0808 (47098): RepZ!
younh AG new GAINS!!!!! ambitiongainer 8 5 yearsmikew (11494): @ambitiongainer measure your waist and shoulders with a measuring tape and then compute your Waist/Shoulder ratio. For guys, they say the ideal Waist-to-Shoulders ratio is 0.6.
Danimal_88!!! WinnersNeverQuit Jump to first page34Jump to last page 5 yearsDanimal_88 (9761): Hey Guys, still waiting on the promoter to get back to me with the final results of the show and for my photos. I will get them up here when I receive. In other news, I have been taking some time to think about future plans and what not and I should have an offseason log up here within a week or two
Shredding Prep started for IFBB Nationals jordzmetcalfe Jump to first page52Jump to last page 5 yearsdarklight79 (3088): Seconded.
@Alex Muller SRorhrbac0808 Jump to first page56Jump to last page 5 yearsOlympusSculpted (571): we are brothers in this lyfe (srs)
Random Check in Dirkenhiemer 6 6 yearsDirkenhiemer (12157): Ha! You guys rock! I appreciate the compliments, I just do what I have to do! @mike Technically it floats between 2.9 and 3.1x my body weight! ;)
Click UR heels n U'LL get SWOLE-LOG OF PEACE Kansas___Boyyyyy 19 6 yearsKansas___Boyyyyy (3361): Back Bent over Rows 5 working sets of 115 x8 Underhand Lat pulldowns 4 sets of 90 x8 Seated Low Rows 4 sets of 100 x8 Biceps Standing Barbell Curls 4 sets of 85 x8 Seated One hand Machine preacher Curls 4 sets of 65 x6 each Dumbbell Hammer Curls 4 sets of 35 x8 Arnolds/21s 2 sets of 55 Legs High Bar Squat 4 Working sets of 185 x8 Leg Press 1s: 200x8, 2s:380x8, 3s: 470x8, 4s: 560x8, 5s: 270x5 Leg Extensions 3 Sets of 50x8 Super light...
Boohoo Umirinmegainzmate 8 6 yearsUmirinmegainzmate (61): oh
ajm87's Instinctive Training Log ajm87 4 6 yearsFiremanSi (42408): Ment to say in for this. Yea I found lower dara on the bulk leads to better body comp for me anyway. 😁
Upping the ante Fosta41 12 6 yearsTrev182 (14986): Thanks man, few of the guys on here run it! Nick wright is miles ahead of me in terms of lifts but runs canditos programme. Anyone can progress on it, dont matter what your lifts are!
New here, just saying hello. Staygolden 11 6 yearsGrizzlyBerg (9214): bitches love sosa https://www.youtube.com/watch?v=YWyHZNBz6FE
Bob Parson's 16 Rules mikew 15 6 yearsmikew (11494): Thanks to everyone for the support!!! Right back at ya, fellas. PS- I think this is my most popular post ever on SS. Happy to set a PR in just about anything these days. ;)
3 Year Transformation Update Davfitness 10 6 yearsDavfitness (1): Thanks! Yeah im competing in 7 weeks time, currently 3 weeks into my prep.
Rebuilding the South. _RudeCrews Log _RudeCrew Jump to first page500Jump to last page 6 years_RudeCrew (15100): Is done
Grizzly bear attack update? mikew 29 6 yearsDEXchidera (616): Hahahaha... I lold so hard
Hola coolguy1993 12 6 yearsBeans (4204): Yo I remember your old log, sick progress man. And congrats on the Masters and job.
Darklight's Powerbuilding Log darklight79 Jump to first page151Jump to last page 6 years_RudeCrew (15100): Sorry to hear that about your family member! I hope they get better soon!
Woooooooooo Rand 6 6 yearsmikew (11494): Tripod is a must! Random dude at gym will have shaky hands or cut off your body. Not to be trusted!
RJ Perkins "4P" Journey to the platform ATN_Coaching Jump to first page249Jump to last page 6 yearsATN_Coaching (1582): Wednesday 9/24/14 Box Jumps 34" x 9 sets x 2 reps Weighted Box Jumps 35 lbs x 16" x 9 sets x 2 reps Battle Ropes 4 sets x 15 sec. x 30 rest Farmers Walks 5 sets x 15 sec. X 30 rest. Sledge Hammer 5 sets x 15 sec. X 30 rest Sled Sprints 105 lbs x 5 sets x 40 yards Backward Sled Drags 105 lbs x 4 sets x 40 yards ...EASY!!!
Dietary question swollenscott 3 6 yearsdarklight79 (3088): When i came off my UD 2.0 cut, i was sub 10% at 68kg, 5'8". In the past 4-5 months of bulking I've gained only 4kg but lifts have exploded and body comp improved. Been adding 15-25g carbs weekly, sometimes more. Tolerating 750 ish g carbs daily. My advise is to focus more on performance in the gym than the weighing scale.
Danimal 3weeks out update pic Danimal_88 25 6 yearsoceanair (18011): shredded as fuark. good luck! you got this.
Vlog 1 - let it burn shoulders! Jealster 6 6 yearsdarklight79 (3088): http://www.youtube.com/watch?v=SMWi7CLoZ2Q
Rebuilding The North. Norida's gon' Bulking. NorIda Jump to first page173Jump to last page 6 yearsFiremanSi (42408): @GrizzlyBerg FUCKIN love chromeo.... seen them live in barcelona.. UNREAL. :)
Back Update NewGuy12 4 6 yearsmikew (11494): Nice job. I remember that 1st thread. Yeah you were talking crazy.
Skinny Bastard Log nine0seven 7 6 yearsnine0seven (2569): http://forum.simplyshredded.com/cached/cc5338e06db3522cc859b7b4303911ef.jpg Quiznos black angus sub! 750cals / 78 carbs / 24g fat / 55g Pro 😋 Gotta love flexible dieting (:
Wtf..... SRorhrbac0808 19 6 yearswannabemuscular (33216): Finished. 2 trips with the Uhaul. And . . . I had 9 pieces of the 6ft hero. 5 Italian and 4 American. Now for FOOTBALL and the couch.
OUN2 Nostalgia? cardinal 2 6 yearsFiremanSi (42408): @cardinal Remember well i comment on his vids on youtube still. :)
Finally in the 200kg Club Jezza_91 8 6 yearsJezza_91 (1315): Do use guys have Facebook? @Trev182 @darklight79 @wannabemuscular as i have the first video i lifted 200kg and then a comparison video and the results made me laugh in a good way. I can now pick up 200kg like paper lol
deadlift and squat tehnique golago 26 6 yearsMMB (3616): I personally don't like the way you lockout at deadlifts. Leaning backwards like you do can cause too much back hyperextension with that much load we put on ourselves when deadlifting. Maybe I'm wrong on this but when I use my glutes to lockout anyway I don't need to do that with my back and it makes you stay super straight over your gravity center. As for the squats, like everybody said.. Too fast, I used to do the same but @wannabemuscular...
Landed a scholarship! Hamer93 13 6 yearsAarronStenner (10990): @Hamer93 which uni have you gone too?
IT IS MY BDAY!! SRorhrbac0808 29 6 yearsGrizzlyBerg (9214): happy birthday ya bastard
The GAINZZ only LOG (and BROTALK TOO) varunj17 18 6 yearsvarunj17 (498): my question is.. i enetered my maxes Squat: 110 kg Bench: 90 kg Deadlift: 130 kg At the end of week 6, based on i completed 2 reps with the weight in week 5 which is 107.5, it gives me anew 1RM of 110.725, an increase of 0.725 kgs...for bench an increase of 0.125 kgs..does that sound alright?? http://forum.simplyshredded.com/cached/064bdd4f59514cfb5fc8601ea284e294.png
Reaching out to the masses darklight79 12 6 yearswannabemuscular (33216): @haole I think it's largely psychological most times. The person is depressed and suffering and doesn't know how to handle what they're feeling. Eating is comforting to them at the time . . .
Only Gains were made that day eventheodds1 Jump to first page40Jump to last page 6 yearseventheodds1 (5644): Shoulder Boulder Day: Standing OHP Barbell: 115lbs/ 5 reps 105lbs/5 reps 95lbs/5 reps Seated DB shoulder Press: 55 lbs/8 reps 60 lbs/ 8 reps 65lbs/5 reps Side Raises, and Front Raises. Finished with core work.
4 Year Transformation Jordan 4 6 yearsJordan (241): @AarronStenner Thank you! @Highdeas Thank you and recently I've seen a lot of discussions on it. It's always the people that have barely been lifting a year and don't take time to invest into learning about the body or focus on proper meal prep... http://forum.simplyshredded.com/cached/0347e48c951b0be0d7cccbccd1b2c4cc.png
Teen Bodybuilder 8 Days Out shadowbobo8028 7 6 yearsJordan (241): Man I hope this is someone trolling in the video...I'm not trying to be some kind of "hater" but are you fucking kidding me? http://forum.simplyshredded.com/cached/8f082f99cebd9b66484560a833aa7704.jpg
Update and tips ashvinmuthumala 20 6 yearsMethod (379): @ashvinmuthumala The answer to growing your calves is to train them like all other muscle groups and have a caloric surplus with the proper macro split (bulk).
Morning pic, extra Juicy (~7wks out) Danimal_88 15 6 yearsbslo (262): Looking peeled man. Nice work!
Hello Shredders!!! varunj17 24 6 yearsvarunj17 (498): is it just me or his form is a bit off in the below video https://www.youtube.com/watch?v=Apm7CdnsZNo
I am officially going to be a DAD! ATN_Coaching 25 6 yearsATN_Coaching (1582): Preesh fellas!
I thought this lift was threadworthy the1 18 6 years_RudeCrew (15100): @eventheodds1 hahahaha
Cutting log Gacheru till 10/12% Gacheru Jump to first page68Jump to last page 6 yearsGacheru (37): http://psi.pgtb.me/QRxCq1 Guys please vote on Jon West. Buddy of me and it would really mean a lot to him. As you read his discription you see he truly wants to help people. Thanks, means a lot to me.
Trev. - Mission Improbable Log Pt.2 Trev182 Jump to first page500Jump to last page 6 yearsTrev182 (14986): Don't have a time frame. A lot of work to go in before I hit near that. Not worrying myself with stuff like that too much at the minute, just want to get stronger and bigger!
S O L A R S U P L E X /♥/♥/ P H A T SOLARSUPLEX 15 6 yearsSOLARSUPLEX (8314): Weight started going up! Havent been posting my sheets every day, but im still tracking them. My rest days are somewhat random, so im trying to back in the swing of everything. Power Legs today. http://forum.simplyshredded.com/cached/f01d0f873083991d76d1f1aac526bcf6.png http://forum.simplyshredded.com/cached/338e8cc471c1c775ab935c8cee1268df.png
ON DAT FUREVER BULK mattd534 Jump to first page221Jump to last page 6 yearsmattd534 (3208): yes sir @MMB
*Official Progress/Transform Log of Gains* SSJ3FinalFlash 10 6 yearsGrizzlyBerg (9214): in for this bud
road to recovery silverback31 25 6 yearssilverback31 (1): Warmup Kettlebell Swings(24kg) s/s 24 inch box jumps 3X10-12 1. Deadlifts: 3 Warmup sets: 5X 60kg, 65 and 70kg Set1: 3 X 105kg Set2: 3 X 107.5kg Set3: 3 X 110 kg Set4; 2 X 110 kg 2. Lying Leg Curls Set1: 8X 46kg Set2: 8X 53kg Set3: 8X 53kg 3. BArbell Overhead Shoulder Ppress: Set1: 5 X 50kg Set2: 4 X 52.5kg Set3: 3 X 55 kg Set 4:2 X 57.5 kg 4. Reverse lateral raises 2 X 12
Anyone workout at Golds, Venice? Method 1 6 yearsMethod (379): Just got a membership there and am curious. I have 4 gym memberships now so I guess I'm officially a gym whore..Rad
Dost thou even hoist? Dukenhiemer 7 6 yearsDukenhiemer (23939): Maybe twice a week... If I'm lucky. 😟 How are all of you fellas?
The Purge is here?! kickinchicken 12 6 yearsScotian (9922): Wtf. You serious?
Im backkk Zyzzst 15 6 yearsZyzzst (4486): I did prohormones AWHILE back, so yes, but if we want to revisit that discussion i was talking people out of them cuz i dont agree with them and believed the only way to be able to actually know if something is good or bad is to try it. And i wouldnt recommend it.
My first Powermeet (Results/Videos Inside) SSJ3FinalFlash 14 6 yearsKonstantinov (1450): They looked easy for you, impressive
Lower back pain seansm10 3 6 yearsSOLARSUPLEX (8314): My girlfriend has a pain in the exact same spot. We havent been able to figure anything out to fix it because you cant massage a 'bone' as where the pain is. Hate to say it but i think you just have to get the money together and go to the physio man. Feel better and update here with whatever happens!
Transformation Story/Interview KalletSc 3 6 yearsBeans (4204): Is that your actual workout plan? You do legs after shoulders on the same day?
**Log of FIRE: SI's Advancing Wendler MAN !! FiremanSi Jump to first page500Jump to last page 6 yearslolssons (1249): and we are done! hoping you will start a new thread iam in for that one if you are. will learn alot of you mobility videos.
Big 3 Totals Vs. Bodyweight KalletSc 5 6 yearscraig (835): bodyweight 89kg Bench 160kg/352.74lb Squat 225kg/496lb Deadlift 230/508lb
My Leangains Journey leanr0x Jump to first page69Jump to last page 6 yearswannabemuscular (33216): @leanr0x Sucks with sleep dude. I haven't slept normal in about a week now myself. Very broken up sleep and getting up way earlier than normal. Just so much on my mind I think. Maybe pop a benadryl tonight or something.
PPL Summer Log Grovinne Jump to first page46Jump to last page 6 yearsGrovinne (544): Yesterday. Hadn't done "heavy" squats in a long long time. Strength didn't take much of a hit really, not very good though Hyper 9 - Legs Squat 4/5/145lb Seated Calf 4/21/45lb
age and muscle gain :) golagola 12 6 yearswannabemuscular (33216): @golagola For now! Hahaha. One day maybe. When I hit a wall or something. I seemed to have found my sweet spot with training and eating lately though. I'm feeling like a tank.
31 years difference in physique photos goginski 15 6 yearsgoginski (58): @wannabemuscular so many benefits like longevity for one. Gets rid of toxins in your body thereby reducing cancer risks, lowers blood pressure to name a few. I do mine for 16 hours a day religiously. Even on non workout days. Breakfast is the most important meal of the day? Not necessarily. You still have plenty of energy from your meal the night before. My workouts never suffer from low energy doing IF.
Hope everyone is doing well. shannowman 26 6 yearsSRorhrbac0808 (47098): Muller was getting ready for a contest. Dude stayed shredded as fuck in the off season. Unfortunately he didn't get the chance to compete and idk if he ever will be able to again. This is just from what he has told people on Instagram and shit. Idk anything other then that. But the kid looks hella jacked and shredded. I don't understand genetics hahaha. Anyway... OP- you look faurkin jacked and diced man!!! Good physique dood. Hope you come...
Juicy Morning Pic 9.5/11.5 weeks out Danimal_88 24 6 yearsoceanair (18011): @Danimal_88 well it definitely shows that you've put in the work. good job :) haha i'm sure your calves look great too.
4 Year Fitness transformation. KalletSc 21 6 yearsKalletSc (607): @Trev, oh yeah I know that's the only pic I have of hitting that weight. It looks bad but I swear my last time doing 5 plates was cleaner. I always appreciate the form checks though. Currently working more on squats to increase quad mass and get stronger. I've switched more to sumo deads...so far it's been rough lol.
440lb Bench at 216lb Prometheus 19 6 yearsjonrivs49 (3001): @JordanWFitness. Great lift. Strong!!!
dex update Dexdbest 9 6 yearsDexdbest (4792): I'll ask her if she digs irish guys ... Lol
Juicy afternoon pic OlympusSculpted 26 6 yearsOlympusSculpted (571): chocolate chip or no bake ?
How long liftin before you began feeling big Hiiibbbb 26 6 yearsSwoleAnimal (5971): Amongst the normal population I am the hulk. Amongst bodybuilders I am subpar
Progress on Progress - Perfidy's Log Perfidy Jump to first page346Jump to last page 6 yearsPerfidy (3094): Hit a PR on Back Squats yesterday, 4 reps @ 315. So far, I like how my training is laid out this week. In and out of the gym in 45 minutes, just killing the body part. Going to really focus on how my body feels, and learn to adjust the volume accordingly (self regulation?). Felt like I was putting on too much fat, but I looked in the mirror this morning and am still looking lean.. I just bloat up throughout the day from all of the food....
I have to get fit for the reserve! cassious 12 6 yearsFiremanSi (42408): @cassious Up ur cals son.
I have work to do on SQUATS!! wannabemuscular 15 6 yearsDexdbest (4792): Are fat people better at squatting.. Was tryna teach a few friends of mine how to squat and only the fat guy got it right the very first time. Was funny though, his belly practically brushed the ground at the bottom of the squat
FinalFlash running Cube Kingpin SSJ3FinalFlash 8 6 yearsWinnersNeverQuit (10311): There are further percentages for two lifts similar to comp lifts as well In kingpin that are still not mentioned In the link, get the book
I made history, kinda... kickinchicken 5 6 yearsSwoleAnimal (5971): haha that is really cool man congratz
Ericks Log ErickFromOmaha Jump to first page217Jump to last page 6 yearsErickFromOmaha (4195): So I gave up on phat ive been just going to the gym doing chest tris/arms/legs/back shoulder split. Rest one day. Cardio everyday at least 2 miles. Today ran these steep stairs at a local school. So I have been lifting still. Still dieting im at 199 now just got tired of doing phat, felt like it was made with the main focus on legs and I didnt feel like mixing up the program so I just been going in doing what I feel comfortable with supersets...
My 2 year transformation apiis Jump to first page31Jump to last page 6 yearsapiis (7): http://forum.simplyshredded.com/cached/74e7f2aa20c30c63b763d27a1e2379c4.jpg
Update and log eknight Jump to first page94Jump to last page 6 yearsgolagola (307): @eknight hi eknight keep make progress with your recovery. i have a question to u , i know there are some powerlifter daniel green and some more powerlifter with lumber disc i know they are using steroid too, my question is can steroid treat lumber disc or it is only relife pain ?
Desperately need help on squats progression darklight79 7 6 yearsdarklight79 (3088): Yep. Will do!
Finally!! SRorhrbac0808 20 6 yearsdavid12345676 (8566): ogus gains incoming
Bulking. Junior300_ 8 6 yearsSOLARSUPLEX (8314): You also mentioned cardio. If you are doing that while bulking then you need to eat extra to compensate for that.
New PRs on deadlifts, SLDL's. Thanks SS darklight79 8 6 yearsdarklight79 (3088): @FiremanSi and @MMB , you know what? Very true. I think I may have to start incorporating heavy rack pulls into my routine. I "don't" think I would need deficit deads as I've never really had a problem at the bottom half of the lift, just with the locking out phase due to the surgery sites. I'm on a modified PHAT program. @brian12 Thanks man. I really want to hit back my old max of 515 years ago. Seems the deload I did last week...
Back on track>>>> SOLARSUPLEX 2 6 yearsFiremanSi (42408): Who thought they were gonna get a Dodgy Speedo pick ?? 😁😵😵😵
I'm back Jezza_91 22 6 yearsJezza_91 (1315): Week 3 on the cube complete and I'm fucking sore.... This is my second full cube cycle. Cycle number 3 starts next week and I'm looking forward to the big challenge. PR's hit in my first two cycles have been deadlifts, squats and overhead press. Buzzing lets go
Anything is possible - Story of my injuries Jordan 8 6 yearsfuba141 (10): @Jordan inspiring indeed. You're a good source of motivation for many people!
10 month progress jayc0 9 6 yearsfuba141 (10): @jayc0 I know what u mean, it might seem slow but believe me your making progress.
I'm back! ilifthard 15 6 yearsezvmoneybeast (1348): Repped for putin
Whoooohoooo Xxlean 7 6 yearsErickFromOmaha (4195): Look @ you. Gonna get all swole n such.
Elbow Update Xxlean 18 6 yearsXxlean (1990): @the1 thanks bud appreciate it
Do You Even Llama? coolguy1993 Jump to first page142Jump to last page 6 yearsoceanair (18011): hope you feel better hun!
_RudeCrews Iron Strength Log _RudeCrew Jump to first page430Jump to last page 6 years_RudeCrew (15100): Alright guys, I have a game plan that I'm actually really excited about but, I'm gonna end this log. Its tainted with negativity. Look out for the new log, probably tonight. Its time to start fresh, and rebuild.
My PPL Log ParkerHenry 7 6 yearsParkerHenry (94): Tuesday, July 1 2014 * Barbell Row 135x5 135x5 135x5 * Chin Ups BWx10 BWx10 Bwx10 * Seated Cable Rows 150x10 150x10 150x10 * Face Pulls 20x10 20x10 20x10 * Barbell Curl 45x10 45x10 45x10
Birthday Week PR's teewhat Jump to first page34Jump to last page 6 yearsmattd534 (3208): @teewhat ;)
Surgery tommarow Xxlean Jump to first page56Jump to last page 6 yearsmattd534 (3208): Feel better man!
What's everyone's numbers lately? wannabemuscular Jump to first page45Jump to last page 6 yearscardinal (6175): Body weight: 65 kg. Squat: 140 kg Bench: 95 kg (paused) Deadlift: 160 kg @WinnersNeverQuit Your numbers and age never cease to amaze me.
Beast Mode | Log | PHD4 nine0seven Jump to first page85Jump to last page 6 yearsFiremanSi (42408): Looking lean bro.
Brief Hiatus. BACK TO WORK. McQueef 16 6 yearsXxlean (1990): In on this bud...stick with it and you'll get strong in no time
What's everyone..... SRorhrbac0808 Jump to first page31Jump to last page 6 yearsbrian12 (9495): @SRorhrbac0808 good luck on the move buddy! Ive been working hard! Setting up a side import business busy finalizing things with distributor and buyers ;) Very busy and exciting times for me ;)
Today's Workout ambitiongainer 11 6 yearsambitiongainer (391): @cardinal oh i see, thx, as i said im open minded, so now i know better, well im trying to see what works for me in the gym, know a mean but limit the level of mistakes i make let me ask this tho so ur saying when i do Bench Press i should do Barbell Row after?
Off-Season log - Jordan Metcalfe jordzmetcalfe 28 6 yearsoceanair (18011): @jordzmetcalfe nice back dude
Cardinal's Return Log cardinal Jump to first page500Jump to last page 6 yearsTrev182 (14986): Cals
In regards to my Relentless Physique log TimmothyGen 1 6 yearsTimmothyGen (1780): I know I haven't been posting any thing really on my log so i found a new way. Youtube! Im going to start a journey fitness youtube which the vids will be open to public. Im proud of myself because i was pondering whether or not to do this and you know. Take risks live the life you want and im doing it. The channel will consist of vlogs,blogs, updates , work out log, form check, and my story and other stories. Follow my journey? You dont have to...
ONWARD, TO GLORY Cannonball Jump to first page110Jump to last page 6 yearsCannonball (6283): got bored with keeping a log, just quick update: hit 130x11@9.5 as well as 150x1 paused @8. 69.8 kg bw now starting another program with squat, weighted walk, kettlebellswings, abs and stretch every day. bench 3x a week, back and biceps 3x a week.
After 8 months of traveling shockingfit 5 6 yearsshockingfit (334): @mikew when I try to upload it is as if it's finished but the page doesn't reload to show the picture and nothing happens, it's just stuck after the upload. I've tried Chrome, Firefox and IE.
The Long Haul: A Chicken LOG kickinchicken Jump to first page52Jump to last page 6 yearskickinchicken (8717): I was trying to transition to a new program and keep similar volume but drop it a bit slowly and stay within a similar energy range to minimize losing gains. I was training with 5x5 with 5/3/1 advanced which helped going to Texas 5x5. But I was performing big lifts each main lift on separate days. Now doing them all on the same day is something I'm trying to get adjusted to. Gotta find my groove I guess. I have trouble making progress weekly...
простота BaiTu Jump to first page37Jump to last page 6 yearsBaiTu (3096): Sounds to me like you're the one whose body couldn't handle it. Why don't you go f..k y...self. If you don't understand my training or why I do what I do, ask. If you've got a useful suggestion, by all means offer it. But if you're just going to come into my log and insult me and talk about whati can't so, then you can go waste your time doing something else.
Logie_Bears Quest For an IFPA Pro Card Logie_bear 11 6 yearsScotian (9922): You have an awesome physique brotha, congrats on the overall and good luck on the next show
A Scion of Iron- Shannowman Log. shannowman Jump to first page81Jump to last page 6 yearstamere01 (7126): Holy Sh*t that's an insane squat. In for that vid. Out of curiosity what is your total over the big 3?
SWEcut chapter.2 Jackiechan 1 6 yearsJackiechan (4): Hi shredders! So, l've been away from this board for over a year. Last year I started a thread where I was starting a cut. Unfortunately I totally forgot about updates. Now im very motivated of showing you guys how me and my training looks like. Since my last thread got archived, I will just copy/paste what was in it. This is what I started with last year; "Hi! First thread from me; Im 22yo from Sweden. I have been...
Is log time. sickrykes Jump to first page32Jump to last page 6 yearssickrykes (1651): Hey guys, ive been pretty lazy with my log. I'm having 3 weeks off because I'm going away and my knee is stuffed
Cut Update Van4stan91 1 6 yearsVan4stan91 (1): http://forum.simplyshredded.com/topic/13920/van4stan91-cut-log/ Was pretty shitty at logging my cut. But here some update shots. Thanks to the people who gave advice. http://forum.simplyshredded.com/cached/c402693ffabc046670518257b5459852.png http://forum.simplyshredded.com/cached/bedc8c969693f29ccbd0dbfa3bf80a51.jpg http://forum.simplyshredded.com/cached/e42139f853e97ab08d053db87f35ff33.jpg Still working on the back/love handles. I...
A recent personal best! MOTIVATION! ThePuremass 8 6 yearsTrev182 (14986): Good work dude! Stick around.
I know I can SuperM 11 6 yearsSuperM (13): Thanx a lot man... will keep updating
Path to being Herculean! varunj17 26 6 yearsvarunj17 (498): Week 3 Day 1: Upper Power 1. Weighted pullups: with 10 kg plates 5 X 5,5,4,4,3 2. Weighted Dips: 5X 5,5,4,3,3 with 10 kg plates 3. Dumbell Bench Peess: 4X5( 27.5, 27.5, 30,30) 4. Standing Behind the Neck Press: 4X 4,4,3,3( 42.5,45,45,50) 5. Barbell Bent row: 5X5( 65, 65, 70, 70) 6. Cambered Bar curls: 3X10,8,6 7. Skull Crushers: 3X 8,6,6 DAY 2: SQUAT DAY 1. Barbell Squats: 5X5,5,5,4,3( 85,90,95,100,105) 2....
GrizzlyDanger is Cancelling the Apocalypse GrizzlyBerg Jump to first page113Jump to last page 6 yearsNorIda (46958): Best wishes dude. Sounds like you made the right decision. In for "grizzly gets stronger than a bear, log."
Where is Coolguy? cassious 9 6 yearseventheodds1 (5644): Simplyshredded is a family.
PR train a comin! Rgall92 Jump to first page35Jump to last page 6 yearsRgall92 (13): Ok guys so bodypower was awesome! lots of freebies and in general a great atmosphere. So I'm yet to get a picture up of where I am at currently at, I'll make sure I get one up before the week is over! my life’s pretty hectic atm, however I am going to do my best to update this at least 3-4x per week. Quick update: average weekly weigh in changes 202.9583333 - 203.625 (up 0.6 lbs this past week) So my weekly average weigh in has moved...
Advanced Chicken!!! (A 5/3/1 LOG) kickinchicken Jump to first page92Jump to last page 6 yearsFiremanSi (42408): Good stuff man interested to see how it works for ya !!
MAKIN MAX GAINZ maximus24 Jump to first page69Jump to last page 6 yearsFiremanSi (42408): @maximus24 I warned u about rubbing in the fact u have access to Chipotle. Bitch.
Natural Bodybuilder Andrew Pardue's Log SeahawkMuscle Jump to first page228Jump to last page 6 yearsGrizzlyBerg (9214): @SeahawkMuscle pleasure meeting you today
Random workout log smith96 6 6 yearssmith96 (16): 5-15-2014 Lower Squat 190x6 190x6 190x6 Deadlift 225x6 225x6 Lunge 40x8 40x8 40x6 Lying leg curl 95x8 100x8 100x8 Calve raise 165x12 165x12 165x12 Will plan on upping weight on squats and deadlifts. Off day tomorrow. Push on Saturday.
135 Johanna 7 6 yearsDanimal_88 (9761): Strong lift, keep up the good work
Oh. Hey there. Dirkenhiemer 11 6 yearsDirkenhiemer (12157): Oh, and my last grade finally posted this morning and I ended up with 3 A's and one B (Spanish) which I'm not in love with but it's still the best grade I have ever gotten in Spanish so ill take it!
Bachinator Updates! SRorhrbac0808 Jump to first page374Jump to last page 6 yearsSRorhrbac0808 (47098): ^wise words my friend! And today was a good day so I'm one step closer to achieving my goals. Checking your vid out now!
Row to grow Jealster 12 6 yearsSRorhrbac0808 (47098): Good god. Get a new camera man. Made me sick watching this. Haha But looking good man.
The Bulk Begins Prometheus 11 6 yearsPrometheus (829): @xPerfidy @SOLARSUPLEX Well I don't eat pop tarts just out of preference... Lots of rice, oatmeal, potatoes, and I eat breads and such.. I don't stick to brofoods, but I don't like eating too much garbage.. I'm actually giving Waxy Maize a try see how I do with that
My Weightloss Journey ntorin 11 6 yearsntorin (28): Thank you, guys! :) I will! This is a lifelong commitment. When I see how rewarding it is it's absolutely worth it! I can't wait to see where I'm at one year from now. :) Have a nice weekend!
Reading n feels like a kid in a toy store Illadian 11 6 yearsIlladian (268): am not sad am confuckled plus this mean I ran 5/3/1 with much low 1RM (35kg) so it worked for me I mean my routine , am not weaker n my recovery seems fine though I sleep 6 hours nt 8 like I used to
The results are in (Smolov meso) eknight 29 6 yearseknight (58109): @bslo thanks! I think my legs could have handled more; not sure about my back! -3X
Lord of the Rigs- Teewhat's prep teewhat Jump to first page179Jump to last page 6 yearsmattd534 (3208): looks good man
Grizzly Takes the Stage GrizzlyBerg Jump to first page500Jump to last page 6 yearsFiremanSi (42408): Now start a new log. :) Cause Dis ones OVAAAAAAAAAAAAAAAAAAAAAAAAAAA !!!!
Log- 3X attempts the impossible! eknight Jump to first page201Jump to last page 6 yearsFiremanSi (42408): GAINZ ARE COMING !!! :)
felt saiyan tonight Kansas___Boyyyyy 5 6 yearsTimmothyGen (1780): Lol
After 13 months of hard work(WARNING) SikiiD 20 6 yearsTrev182 (14986): Open thread to view post.
seans 531 journey seansm10 18 6 yearsFrostshock (13324): There's soooo damn many it's hard to choose lol Here's some nice material, lengthy though https://www.youtube.com/watch?v=xS2wLZSdeDg&list=PLbFxzzq99IUD1bxzKq7UUBI1TGjNSKUWB Whole "So you think you can deadlift?" Playlist Also peep this https://www.youtube.com/watch?v=_LhYspMFUmY Sumo specific video https://www.youtube.com/watch?v=ioo4LKjwQfg
It's my birthday! Elminister 10 6 yearsT1no1 (478): Gratz and may mow gains come in many years (:
Bulk Wars : The Empire Lifts Back Frostshock Jump to first page500Jump to last page 6 yearsFrostshock (13324): @maximus24 THIS IS SPARTAAAAAAAAA!!!!! http://www.youtube.com/watch?v=eZeYVIWz99I http://www.youtube.com/watch?v=rvYZRskNV3w http://31.media.tumblr.com/tumblr_m9wgnzSA3V1rfn1pzo1_500.gif http://37.media.tumblr.com/tumblr_lx1d7ucYfp1qecwmvo1_500.jpg http://24.media.tumblr.com/3aa2bc78f704590f16e3aad479cd4cba/tumblr_mvyj69kVop1rj2phto1_500.gif http://rewards4mom.s3.amazonaws.com/2014/02/anim4.gif Hahahaha was replying and saw the log...
JordanWFitness' Contest Preparation Log Prometheus Jump to first page108Jump to last page 6 yearsthe1 (33861): awesome brother, looked great.
Log JJ3065 18 6 yearsJJ3065 (6900): Week 2-Day 2 Deads 3x3 175, 205, 220(5) Ring Pulls 5x12 Leg Raises 5x15 I felt pretty soggy today. I did 3hrs of jiu-jitsu last night which had its own cardio workout in it and it was hotter than sin. I definitely need to drink more water to keep the machine lubbed.
Kool Aid & Frozen Pizza Hewy007 Jump to first page37Jump to last page 6 yearsHewy007 (2980): Monday I did a circuit at home, it was fun, consisted of push ups, wide grip pull ups, bb curls, shoulder press, and tri ext. Did it with my roomate and we enjoyed a bit of camaraderie whilst doing so. Today I went in to do some chest. Benching for about 7-8 sets into a rep range of 10-12, my form was immaculate today, really felt that bench burn. I followed up with some pec dec, 4 sets matched with tri rope pulldowns, then switched it up with...
Solarsuplex ** Cutting log ** SOLARSUPLEX Jump to first page324Jump to last page 6 yearsmattd534 (3208): I'm sad for you: (
zSMOKEY's Road To Swoleness zSlVlOKEY 11 6 yearszSlVlOKEY (4): Thanks!
Cutting. ilifthard Jump to first page83Jump to last page 6 yearsilifthard (3241): Eh... I've been ill for 4 days already, I'm feeling much better though. Due to the illness I had to increase the kcals, and of course, I wasn't going to the gym too while being ill. Going to train tomorrow! :beer:
Cliff Wilson's Offseason Adventures pureintensity Jump to first page36Jump to last page 6 yearspureintensity (31): Thanks man! For Brandon's bench, I consider that pretty impressive considering he is natural and only 22. In my experience with clients over the years I've probably only seen a handful of bodybuilders that age put up 295x3 for 5 sets. Powerlifters are a different story of course as that is much more common.
Strength Log _RudeCrew Jump to first page500Jump to last page 6 years_RudeCrew (15100): OVER
Cutting log - Restarting after a YEAR Ravenfraust 18 6 yearsRavenfraust (7): I guess I'll stick with this diet for a week, then move on to other diet for another week. In that way I can rotate whatever I want to eat etc. without having the problem of counting my macros everyday :D
new strength routine? seansm10 6 6 yearsnine0seven (2569): It will also increase your deadlifts. You can also utilize 2 upper body days.
Keeping the Drive Alive! Ghost 2 6 yearsTyrannosaurusFlex (2641): I like to consider the possibility of a multiverse, with infinite different dimensions. In one of these worlds, there is a version of me that never skips a workout or eats shit. How much better does he look than me? How much stronger is he? And why can't I be that guy? I also like to check the motivational thread here on the board.
Smashing PBs Jezza_91 4 6 yearsTrev182 (14986): My thoughts down to a t....
Trevs cutting, like a knife through butter! Trev182 Jump to first page500Jump to last page 6 yearsFiremanSi (42408): OVA MUTHA FUCKAAAAAAAAAAAAAAAAAAAA !!! :)
Done P-ing, P-ing, L-ing...531 eknight Jump to first page219Jump to last page 6 yearseknight (58109): Leg shot pre-Smolov. Measures in at 23 1/4". Will use a conservative max of 325 for the program. http://forum.simplyshredded.com/cached/8bd69e68ddfbf2442c2c4703c2faa18b.jpg -3X
Van4stan91 Cut Log Van4stan91 27 6 yearsVan4stan91 (1): So Calories are back up to 2400. Did 20 minutes of light cardio yesterday . 20 mins at 5. Today was Upper day. Flat Bench - 3 x 5 @205 Rows - 3 x 6 @185 Shoulder press - 3 x 6 @115 Dips 3 x 10 @25 (belt) Pull ups 3 x 12 @BW BB Curls 3 x 8 @80 Shoulder (front+side) raise 3 x 10 @15
Today was a good day Bucky 3 6 yearsBucky (3871): Haha yea, I know exactly what you mean. I remember hitting 225 and feeling like a badass (primarily because I worked out in the YMCA and no one came close to this :P). I just never feel satisfied though. I'm thinking about it now and saying to myself, shouldn't have bitched out, you could have done 320 :|
Hi guys Dirkenhiemer 4 6 yearsScotian (9922): Saw the vid on Facebook tonight. Congrats man! Strong as fack
im back Gstring 12 6 yearsSRorhrbac0808 (47098): ^i gotta get more reps then nor. I used too. The. One day he got mad and destroyed me for life on reps. Fucker Doesn't even lift anymore and probably still reps my maxes :/
My body transformation for 4 months KenJunior 9 6 yearsSRorhrbac0808 (47098): Idk. Frost shock will chime in with the right answer. I'm lost here
Longer TUT/focusing on muscle = Bs Jelet 17 6 yearsJelet (2190): sorry im not following you. yes i remain that weight why would i increase the weight if i cant perform at the max TUT of my tut that im supposed to do makes no sense? its like doing PHAT ,. and on power day ur supposed to do 3-5 rep range but you can only do 3,3,3 so you decide to up the weight and to do 1 rep maxes for 3 sets. makes no sense. and your right, nothing changed, thats why i didnt progress. and higher tut=nothing will change....
Body of bulk - log. Mikemadeofpeace Jump to first page58Jump to last page 6 yearsMikemadeofpeace (1363): Tuesday Squat 248 1rm @ 5x5 (Belted) 231 x 5 X 5 X 5 X 5 X 5 Sumo deads WUs 286 X 5 Standing calf Bb 281 x 9 X 9 X 9 Behind the back BB shrug 192 x 9 X 9 X 9 Decline sit ups 15kg x 8 X 6 Morning weigh in 148 Wednesday Upper A Decline BB Press 209 1rm @ 5x5 203lbs x 5 X 5 X 5 X 5 X 5 Db row 223 1rm @ 5x5 48.75kg X 5 X 5 X 5 X 5 X 5 Chin up 3 x 5-8 +35.75lb X 7 X 7 X 7 Lateral Raises 12.5kg x 12 X 11 Skull Crusher 94lbs x 8 X...
5 Year Natural Transformation jordzmetcalfe 23 6 yearsjordzmetcalfe (409): Epic man! Awesome job! They some solid lifts!! Keep me updated on how u go, would be good to see what you get up to in that bulk
Results so far James 22 6 yearsmattd534 (3208): :)
Video of me Deadlifting 170kg @ 74.4kg felix44 7 6 yearsTrev182 (14986): For a self promotion thread that was fuckong horrible to watch!
Finally my bench has upped :) Jezza_91 4 6 years_RudeCrew (15100): Nice job dude!
Chicken LOG - Reality Check!!! kickinchicken Jump to first page289Jump to last page 6 yearsFiremanSi (42408): @kickinchicken Great info in last few posts, good insight to a day in the the life of a fockin MACHINE... drinkin the rice.. haha. U poor bastard. Dem pop tarts doe bro ?? :) Just 2 sneaky ones after training.. DO IT. :) Defo uppin my water intake and have been this week. Thanks for info and help on that. In regards to deadlifting i did however see a sumo demo vid by dave tate i think on the elite fts channel where he says to keep his head up...
Teenager progress - 74kg - Less than a year jordancook 5 6 yearseingold (1291): It's hard tO gain weight when your only eating maintanence calories :s
Upper/Lower PPL -Training at work (mini gym) brian12 9 6 yearseknight (58109): Def. need more ham work. -3X
1 year and a half transformation JordanAbissidan 6 6 yearsTyrannosaurusFlex (2641): Give us a pic where you're not flaring your lats. That would make critiquing easier.
Time to stop lurking. Zwalk 20 6 yearsFiremanSi (42408): Glute bridges in full effect.. haha
Lazy lifters log Jezza_91 21 6 yearsJezza_91 (1315): Anyway tonight after a few days off from the gym i felt i could smash 90kg, i thought i'll try move one step closer to 100 kg bench my goal. BOOM i got 90 kg for 5 reps 2 sets, then i decided to drop down to finish off my last 3 sets of 5 reps at 80 kg. Really not letting anything stop me, its about pacing yourself and being a better YOU. Time to smash it :)
what do you guys think nickcaz1238 14 6 yearsHamer93 (9553): Which is?
How's everyone doing? shannowman 17 6 yearsshannowman (6367): Cheers man. Just going to push deadlift back to pre-injury level then I won't feel so bad! I'll work on the one arms too.
My 4 and a half yr transfo from 14-18 bullet 14 6 yearsGStarRaw (1441): low test? 250mg / weekly ?
17 year old 5/3/1 BBB Log smith96 23 6 yearssmith96 (16): Sorry iv been away from the gym for a while so haven't posted I plan on being back at it tomorrow. I'm still in a bind and don't know if madcows 5x5 would be more beneficial to me since I can only bench 170. Squat 225-230 deadlift 270. Any thoughts?
*Firemans Log: 5four3two1..A BULK of Kings ! FiremanSi Jump to first page500Jump to last page 6 yearsPerfidy (3094): Future Bulking Goals: Stay as lean as Si
I made a program... Cannonball 21 6 yearsNorIda (46958): @eknight interesting thank you Sorry for the inconvenience of the thread revival.
Starting Strength Log AarronStenner Jump to first page500Jump to last page 6 yearsAarronStenner (10990): Time to end this bitch! New log starting later
Current Progress and Body Fat Percentage SSJ3FinalFlash 23 6 yearsSSJ3FinalFlash (283): Awesome man! I should have an official log up by Sunday. Been really busy with midterms and studying so didnt have time but Ill get it up. Also 2 questions, what does the voting system mean for a thread? When people say they are in for a log does that mean they subscribe to updates on it or what? New to this never seen it before haha
It's 2014 and time for another diet thread Millennium1 Jump to first page96Jump to last page 6 yearsMillennium1 (586): Still here and still working. My back is about 75% back to normal but my PT doesn't think he can help me anymore so it's back to the Dr. again tomorrow. I'm not sure what my next step will be but my guess is surgery. Ugh. After doing some research and talking to some people I think I may be carb sensitive. I don't really have any other reasonable explanation for not losing weight when I'm eating well below maint. Before you ask I do...
New PR, stoked Thedude67 12 6 yearsThedude67 (3088): ^^lol...
finished container of creatine jja0016 2 6 years_RudeCrew (15100): Im finally almost done with mine lol
Bulkshock!! The PHAT log Frostshock Jump to first page500Jump to last page 6 yearsGunther (1285): Not stalking you dude but I enjoyed the thread and appreciate the fact that you go out of your way to help anyone out. Your a great member here and I hope you stick around. Looks like you need a new log!
8 month progress and should i cut now? skel1977 14 6 yearsjonrivs49 (3001): Nice gains. I dunno, We all know for sure you have great muscles underneath there. If your someone who can take being a fatty I would suggest you continue bulking and still get that gains. But if you decide to cut, definitely you will look great.
Its the last day in February. SOLARSUPLEX 11 6 yearsSOLARSUPLEX (8314): @xPerfidy spent a good 45 minutes. Not bad at all!
Zyzzst is gunna pop Zyzzst Jump to first page39Jump to last page 6 yearsZyzzst (4486): hahahahhaa confidence is confidence
Max Effort Benchpress Day - Conjugate System BruzSTR 8 6 yearseknight (58109): I would say they're worked, but not enough. Because of the long head's attachment on the scapula, CGBP does not adequately recruit all three triceps heads. Only movements that put the shoulder into flexion (ie, extension movements like push downs or skull crushers) can do this. Who set up your split? -3X
Log: On my way to IFBB Belgian Championships Maarten Jump to first page346Jump to last page 6 yearsKRIZTUFF (430): THICK AND SOLID LIKE AN OAK @Maarten
flexdec jja0016 19 6 yearsleanr0x (4183): He was jumping from system to system, but the main lifts were always the same so he had no problem to progress
Road to the 2014 IFPA Gaspari Classic pt. II Danimal_88 Jump to first page185Jump to last page 6 yearsDanimal_88 (9761): @SRorhrbac0808 LOLZ Yea after not tracking for like a 1.5 months and putting on 5-6 lbs i felt like I should get a head start. Ill create a new thread to do a better job announcing it lol
Oh SNAP! Here it comes! kickinchicken 30 6 yearsSRorhrbac0808 (47098): Good stuff man!
Not seeing any results...(PICTURES) HELP! alexgetsstrong 14 6 yearsleanr0x (4183): https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-frc1/t1/1604909_670271303030361_1611606951_n.jpg
the1- grow with me | contest prep log the1 Jump to first page500Jump to last page 6 yearsTrev182 (14986): New log better have vlogs!
Sevens road to 100 kg seven 19 6 yearsseven (94): @AarronStenner hahah thanks! since we or so busy with food and diet all the time anyway i enjoy trying to cook a fancy lookin dinner every now and then. I use whole food only when i cook. Somtimes it looks better then it actually is hahah but the eye wants something aswell right? Yesterdays dinner, carb meal: http://forum.simplyshredded.com/cached/9bc4dc66a6cb05e4a73d592c2fa33927.jpg the above picture is the same meal but a few weeks ago,...
Current physique Pearce_Bolton 11 6 yearskickinchicken (8717): What are your goals for a mini cut. If your not going to cut much then maybe you should just skip it and go straight to doing a bulk. I'm assuming a lean bulk.
FIRST POWERLIFTING MEET (After 8 months) BruzSTR 7 6 yearsBruzSTR (73): We all competed in the 83 KG weight category. I competed in the Novice class since it was my first powerlifting competition. I won 2nd at least :) yay! Thanks buddy!
Duke is cutting/bulking again! Dukenhiemer Jump to first page490Jump to last page 6 yearsFiremanSi (42408): Dude ur arms are sick.
Finally hit 180! c3pOMG 10 6 yearsc3pOMG (208): next goal is to get dat dere "the1" chest!
Bruuh's Cutting log. Bruuh 9 6 yearsTyrannosaurusFlex (2641): I'd still say there's no way you're above 12 %. But I guess the only thing that matters is what you see in the mirror and whether you're happy with it or not.
THE BULK :D Off-Season Vlogs jordzmetcalfe 22 6 yearsoceanair (18011): @jordzmetcalfe nice :) happy birthday!
ajm87's SHAT Training Log ajm87 9 6 yearsajm87 (409): 2/13/2014 Thursday Lower Power (Speed) Note: warm-ups not included, all weight in lbs. Back Squat (Speed) 155 x 3, 3, 3, 3, 3, 3 -->go up next week Romanian Deadlift (Speed) 145 x 3, 3, 3, 3, 3, 3 -->go up next week Leg Extensions 125 x 8, 8, 8 -->stay at same weight Standing Calf Raises 250 x 8, 8, 8 -->go up next week Seated Calf Raises 165 x 8, 8 -->go up next week 10 intervals of HIIT on exercise bike post-workout
1 Month Cutting Progress (Pics) AlwaysFighting 5 6 yearsdserious111 (130): Congrats!! In a month you've done well
New PR joey1 4 6 yearsteewhat (1972): those strength gainz!!! nice work man
First I P'ed, then I P'ed, then I L'ed. eknight Jump to first page249Jump to last page 6 yearsFiremanSi (42408): @kickinchicken @eknight Yeah i got one on ebay cause my gym didn't have one and didnt want to keep robbing the bars for it. End goal is Standing Ab Rollouts.. haha. :)
12 week cut progress pics OhhLoLo 6 6 yearsSOLARSUPLEX (8314): @OhhLoLo good shit bro. When I read you dropped that many cals I thought it was at once.
ITS MY BIRYHDAYYYYYYYY _RudeCrew 23 6 yearsoceanair (18011): Happy Birthday!
Arnoe=TyrannosaurusFlex TyrannosaurusFlex 3 6 yearsTyrannosaurusFlex (2641): Sorry about that, buddy! :)
Been a long time. Its Back to lifting! DFMaster240 8 6 yearsFrostshock (13324): Don't know enough to tell. Were you progressively overloading those 2 years? As you said you didn't reverse diet to a 3500 surplus so that's probably the reason for the massive fat gain. Also it might have been an inaccurate estimation of BF%, I never trust calipers anymore - just the mirror. Mine said I was at 7-8% when I was well over 13% lol Were you happy/content with how you looked? You say you couldn't tell, why let a high possibly...
Gym confessions... eknight Jump to first page35Jump to last page 6 yearsteewhat (1972): @Maarten was about to post that video lol feel like a badass when you lift a heavy OHP, like a true Adonis! .... I cant do a muscle up! thats my confession haha
Lazy lifters log Jezza_91 4 6 yearsJezza_91 (1315): @WinnersNeverQuit yeah sitting at 15% body fat got that checked on Monday by my trainer. Pretty pleased however my goals are being readapted. November/December last year I was around 20% bf at 210 pounds I think I rarely ever weigh myself
Gougher's new log Gougher 25 6 yearsGougher (208): Will be cutting the volume of the program slightly. Upper power: Pendlay row: 90kgx5(x3) Seated cabelrow: 77kgx8, 77x8, 77x8 BB Bench: 80kgx5, 85x5(x4) Side raise + rear delt work. 3 sets of Bi and tri Lower power: FSquat: 95kgx5, 100x5, 100x5 Sumo deads: 140x4, 140x5, 140x5 - No belt no straps V-Squat: 160x8, 180x6 Leg curl: 8x8,8x6 5 sets of calf work. All in all, 2 lighter workouts. Felt good :)
I feel FREE! wannabemuscular 23 6 yearsZyzzst (4486): you finally quit the Andro?!
It All Changes NOW! (5/3/1 and Cut Log) teeeeej Jump to first page175Jump to last page 6 yearsteeeeej (487): Friday Jan 31 5/3/1 Bench 3 Sets of 95x8 SS w/ Band Pullaparts 3 Warmup Sets [135, 135, 165] 3 Working Sets, SS W/ 8 BW Pullups [190x3, 225x3, 250x6] Clean + OHP 5 sets of (1 clean + 10 OHP 95 lbs) Bentover Rows 5 sets of 135x10 DB Bicep Curls OH Tricep Extensions Hanging Leg Raises Diet has been on track recently. Cutting out a lot of sodium, I've been eating way too much of it recently. Weight is sitting steady around 189.5 lbs, want to...
"I'm Back" RJ Perkins (ATN Coaching) ATN_Coaching Jump to first page37Jump to last page 6 yearsATN_Coaching (1582): Fuck creatine I sniff gun powder for my #Gainz But in all seriousness preesh my dude still a work in progress!
Shannowman upgrades shannowman Jump to first page304Jump to last page 6 yearstamere01 (7126): Your 'pulling' strength is weirdly good man. Think your the only person who can row more they can bench and bw+ 50kg extra pull ups..
How is everyone? Trev182 3 6 yearsTrev182 (14986): Good stuff man! Your doing amazing! The pro card will come! Yeah things are good, hitting the gym hard, wedding plans all coming together for 8 weeks time! Stag doo is all sorted, going to ricky burns vs Terence Crawford at the boxing in Glasgow, my mate Stephen simmons is boxing on the undercard so going to be a wicked weekend! 6 1/2 old daughter has 2 front bottom teeth so now things that she chews are getting scratched but its all good fun!
THERE IS A HURRICANE NEAR ROHR! SRorhrbac0808 12 6 yearsSRorhrbac0808 (47098): Wrecked chest/biceps. Good god my chest keeps knotting up haha we must have went beastmode.
150kg x 10 lowbar at 86kg Bruuh 10 6 yearsBruuh (67): A place called bestgym
Birthday Benchpress!!! kickinchicken 29 6 yearsDbyrnes (457): Happy Birthday Man
Time to get shredded as fuuuuark ! HendrikMenten 11 6 yearsHendrikMenten (1): Thanks but ive already got a diet plan and a new training plan :)
progress - aesthetics over everything dazzler95 Jump to first page34Jump to last page 6 yearsTrev182 (14986): Yes the name is deceiving but primarily the forum is a community for people with the same/ or relevant passion. Lifting.
8 weeks out conditioning Jimmydrama13 21 6 yearsJimmydrama13 (295): @jonrivs49 Thanks mate .
begging of changes (bulking log cleaned up) veedubdub1 3 6 yearsveedubdub1 (1): Today was pull Day DEADLIFT 5x5 50 5x5 75 5x5 90 X2 5x5 120 I felt I could of done more but I'd watched videos on form and think I was over thinking about the form so left it at That Lat Pulldown 5x5 50 5x5 60 5x5 X2 75 5x5 40 TBAR ROW Again I was concentrating on for instead of weight so carried out 5X5 40 Had to cut the workout short due to unforeseen circumstances on way put I spoke to a personal trainer regarding exercises and diet...
Return of Iron Monster log Jezza_91 7 6 yearsJezza_91 (1315): Well I've got my old lifts back my muscle memory is kicking in. Dead lifts are up to 140Kg I'm aiming for hitting a new PB in Deadlifts very soon. My previous was 167.5 kg for 3 controlled reps prefect form.
Its one of those days. cassious 4 6 yearsBen777 (5358): @cassious do you have the link re: low squats? Cheers
Hewy is loggin in P/P/L style Hewy007 Jump to first page310Jump to last page 6 yearskickinchicken (8717): check it out yo!!!
how long did it take you to get into that 1000 lbs club ? Illadian 25 6 yearseknight (58109): This can be massively helpful. I added 25 pounds to my max bench in 2 weeks after training with a couple of world champions who tweaked my technique. -3X
Update time Jezza_91 2 6 yearsFiremanSi (42408): Added bro. Always up for gettin to know people round here more. :)
So you think you can squat? Dukenhiemer Jump to first page45Jump to last page 6 yearsWinnersNeverQuit (10311): @databas1c i don't front squat that often nor am i that knowledgable on form, but thevway i've seen others do it is by pushing their knees out to the side and sitting down into the movement, where as the way you're doing it you seem to be treating it like a back squat and trying to sit back into the movement, with your knees being pushed too far forwards. Again, I could be (and quite likely to be) wrong but i've always been taught to sit down...
Log, introduction, first bulk, backpains BreakingJoe 11 6 yearsBreakingJoe (37): Decided to do the pull day after all, Wide grip latt puldowns 4 sets of 6-10 reps Seated cable rows with an overhand grip 4 sets of 8-12 reps Unilateral rowing machine 3 sets 12 reps 10 kg each hand one handed pulldowns 2 sets of 12 reps Seated dumbbell shrugs 3 sets of 12 reps 12 kg db's (hate shrugs xd) Seated dumbbell curls 3 sets of 12 reps with 8 kg each hand For some reason my back didn't get pumped :/ Also mind muscle connection...
ilifthard's bulking/cutting log ilifthard 2 6 yearsilifthard (3241): Basically I'll be bulking for 2 or 3 months more and then I'll go for a cut!
My developement Vuga 8 6 yearscoolguy1993 (13237): Did anyone else read the username as Vulva?
Dead lift thread eingold Jump to first page58Jump to last page 6 yearsWinnersNeverQuit (10311): Just got home from college and managed to watch that, it holds a very good point, in 3 months I added 25kg to my Deadlift and 10kg to squat, cheers for that. I am going to add in the Clint Darden Speed Deadlift programme though as essentially its just 5-6 extra light sets a week as well as my GPP. Thanks
Lifting league table Trev182 23 6 yearsTrev182 (14986): Also, I wouldn't mind leaving it like that, locking it, then I can audit it as required?
Body Critique itsnation 19 6 yearseknight (58109): Besides the fact that it says right on the label, "Not intended for use by those under the age of 18" (or something similar)? Just because our bodies "produce something naturally," doesn't mean we should ingest it in monumental amounts. Our bodies "naturally produce" formaldehyde as a result of DNA demethylation, but I don't advise people to supplement with it. At 16, your kidneys can grow and develop...
Dem shredz tho Zyzzst 8 6 yearsFiremanSi (42408): I only drop cals when no progress has been seen. Also i weighed myself each morning same time cause some mornings ur lower or higher then others depend on what u ate the previous day.. i.e. sodium content and that. If the 2days or so leading up to monday morning was the same weight as mMonday morning weigh in i dropped 12-25g of carbs or 50-100cals.. or Added 1 cardio session of 350-400cals burned. I left adding cardio to later in th cut as i...
PR CITY!!! WOOOOOOOOOOOOOO Dukenhiemer 14 6 yearscoolguy1993 (13237): Dayummmm
Trev's attempting a bulk Trev182 Jump to first page335Jump to last page 6 yearscoolguy1993 (13237): @Trev182 dude awesome progress, crazy arms!
Update. I'm back! G_Redd 6 6 yearsG_Redd (315): Yes I do! Unfortunately it would be my 4th time truly deadlifting, and I need to work on my form and get more comfortable with it. Try to find where I am best. First time deadlifting, I hit 315, then 315 again, then 365, then 400. @kickinchicken 11 bang bang all day man! I love it! @simply_michael Manlet status ftw!! @eventheodds1 Screw the Packers! BEAR DOWN!! Thanks for the support everyone. I have different pics, but those were just...
Team ATN athlete Eat2Trainn247 9 6 yearsEat2Trainn247 (2557): @SRorhrbac0808 Great to hear. Have heard nothing but great things and am very impressed with the professionalism and detail thus far
Workout vids jordzmetcalfe 9 6 yearsoceanair (18011): @jordzmetcalfe awesome, sounds good :)
Bodybuilding Bulk #1 andykeating 24 6 yearsFiremanSi (42408): @Trev182 U tried.
*FiremanSi (Log) - A BULK of Thrones !!! FiremanSi Jump to first page500Jump to last page 6 yearsFiremanSi (42408): Morning weigh in: 179.4lb (Highest in awhile) Normallly i would've worked out yesterday but with this new program it's only 4 days a week and i've decided those days to be.. Mon Tues Fri & Sat. I went to the gym ysterday walked incline for 2k and 4-5sets of pull ups and some BB shrugs 5sets. Very light stuff just to ween myself off a standard wed where i would normally smash back & delts for hyper day. Really enjoying pull ups at the...
The evolution of Scotian - Contest prep log! Scotian Jump to first page325Jump to last page 6 yearsTrev182 (14986): Sorry for your losses bro. Great news about the mass attack! You will look insane with more muscle!
Jigsawk Bulking/Cutting 2014 LOG Jigsawk 6 6 yearsJigsawk (55): 07.01.2014 Weight : 146,4 Lower Heavy Day: Squats - 4/3/3/3/3 ->> 107 kg , 6 ->> 97kg Deadlift - 4/4/4/4/3 ->> 142 kg Leg Curls - 6/6 ->> 45kg , 8 ->> 36kg AB Cable Crunch - 12/12/12 ->> 102kg Seated Calve Raises - 10/10/9 ->> 70kg Felt heavy , but I regulated my self , improved my squats by 1rep from last session , did not push on numbers.. I'm trying to avoid that as much as possible while still...
My rebuild after 4 months abroad rklohe 18 6 yearsrklohe (511): Pull day was good today, deadlift up again deads @ 205 for 8 wide pulldowns @ 110 for 10 wide tbar @ 75 for 8 DB row @ 50 for 10 BB curls @ 50 for 10 facepulls @ 60 for 10
Deneii's bulk and 2014 cut Deneii Jump to first page36Jump to last page 6 yearsDeneii (247): Push workout 04-01-2014 Pause bench press: 115kg/253 5x5 Ohp: 65kg/143 lbs 4x8 Flat DB bench: (been unhappy about chest development lately, more on that later) 38kg/84 lbs 3x12 Skullcrushers: 45kg/99 lbs 3x7-8 Cable lat. raises: 3x10-15 As mentioned i am unhappy about my progress in bench and chest, both in terms of weight progression and growth. I realised a fem months ago that my bench was relying too much on my...
My 4 Year Workout Progress MaksPtheTRUTH 8 6 yearsMaksPtheTRUTH (16): Thanks bro. My legs are actually one of my strongest points because I do a lot of vertical jump training (heavy strength training and plyometrics) But I do need more work on my hamstrings though. Here is one of my plyometric leg workouts that I do. http://www.youtube.com/watch?v=GcVqSz3T7HI
How is everyone's bulk going? bkoguy07 6 6 yearsdavid12345676 (8566): fucking shitty, what do you expect when your appetite is so shitty you cant even eat junk food without force feeding. bout to say FTS. -.-
Tribute to Myself,1 Year Body Transformation Kronex Jump to first page43Jump to last page 6 yearsjonrivs49 (3001): 1 year transformation http://media-cache-ec0.pinimg.com/236x/40/b8/9c/40b89c09aa2276c794ff89ca44aa0aa1.jpg
Bench, Squat and Deadlift Duncan88 26 6 yearswittyname (13): Bench-100kgs 2 weeks ago, should get 110 up this week Squat-150kgsx6, will 3rm this week aswell Deadlift-180kgsx3 Still 15, just getting properly into the strength side of things and loving it
2 month in P/P/L golagola 20 6 yearsTrev182 (14986): Youve been told twice, once by me and once by norlda. ONE YEAR. Do as you please
Deadlift and Christmas eventheodds1 13 6 yearsAestheticBrah (790): Hell yeah man! Maybe i'll come watch. Good luck with the prep!
Does Norida even lift? NorIda Jump to first page339Jump to last page 6 yearsNorIda (46958): Yesterday was ME upper day. Weights felt heavier than shit. I was warming up and did 315x2 and thought I was gonna die. put on 335, felt solid, worked up to 365, and then hit 385. Felt pretty damn happy with that. It was the cleanest I have hit it, haven't hit it in ages, and will be hitting 405 clean! Pretty stoked Nothing too fancy after that, just did some Close grip bench. rows for the hoes, more hoes with rows, and hit my rear delts.
So confused about overtraining kospel 24 6 yearsDeneii (247): Have you considered that your issues with sleep could be unrelated to your training?
Bulking but staying lean...? BarrMonkey 5 6 yearsOptimusPrime (1257): LISS is your friend.
200 lbs club Zyzzst 16 6 yearsZyzzst (4486): Yea I hoping that my chest size stays up on my cut right now I'm carrying my most fat on my lower chest, back and a little on the stomach.....my chest looks big now but I'm afraid that it wont be as big with all the fat loss comin up, I think I'll be at 8-10% at 180
Dirks deadlift and bulking shenanigans Dirkenhiemer Jump to first page84Jump to last page 6 yearscoolguy1993 (13237): Damn thats strong. Beast!
my own B.Day n guess how i spent it ? Illadian 10 6 yearsbrian12 (9495): @Illadian i read minds;)
Hammertime Log - Hamer93 Hamer93 Jump to first page500Jump to last page 6 yearsbunter225 (829): Disregard macros, kill cold, devour all food in sight.
Some more pics Jimmydrama13 Jump to first page34Jump to last page 6 yearspandasashi (3859): yes, very often. And I said he looks good, that's a compliment. And I don't think im the only one, just the only one to say it..
The old man is *40* today! wannabemuscular Jump to first page32Jump to last page 6 yearsLovier (4): Happy birthday! Oh and you're not old. Sure, you may not be as young as most of us here, but you're still not old :)
Over 3 times bodyweight deadlift for 4 reps tomogleeson92 Jump to first page92Jump to last page 6 yearstomogleeson92 (34): as I said, I am natural. thanks for the compliment though man, means a lot
Back to OUN2 dwatson 2 6 yearsjonrivs49 (3001): Gonna watch it later.
Deeez(nutz) gets ripped LOG deez0330 Jump to first page158Jump to last page 6 yearsadam82a (3100): Thats absolutely terrible, terribly sorry for your loss @deez0330.
#WeCanRebuildHim log eknight Jump to first page198Jump to last page 6 yearsdavid12345676 (8566): in for pics!!!!!!!!!!
Happy Birthday To Me AarronStenner 21 6 yearsDbyrnes (457): Happy Birthday man. The pic's hillarious
8 Days left some quick pics Jimmydrama13 8 6 yearsJimmydrama13 (295): Hey bro , Ye defo agree on the traps , I never really train them but something I will defo get into when bulking , tattoos ha Ye that's a never ending project .
My first fire! cassious 7 6 yearsFiremanSi (42408): Congrats brother. Volunteer Smollunteer... it's a risky job thats no joke no matter who does it. Fair play to you. I'd say the adrenaline was ridiculous.. i remember my first call still.. I was flying NEARLY. I had a house fire before lower power today... same deal.. squats and deads arent the same... haha. Keep it up.
Progress pics Jimmydrama13 12 6 yearsJimmydrama13 (295): Doing it smart, nice. In to support the bulking log when you make it man, I'm sure your legs will catch up in no time.[/quote] Ye bro thanks man . Will post up my diet etc when start bulking , no thing exciting or new but just to see and always welcome input , Ye after injury taken baby steps but there getting there , the pain at the start training them was crawling Down stairs ha , touch wood no more time out if the gym never wanna do that...
Restarting..up until 31st December Pain4Gain 5 6 yearsPain4Gain (76): ???
20000 REPS.... BOOOOOOOOOOOM !!! FiremanSi 21 6 yearsjonrivs49 (3001): You deserve it @Fire..
4.5 month progress CT_CALVES 1 6 yearsCT_CALVES (19): http://forum.simplyshredded.com/cached/7c7be0157edebf56f7bda5f0a757ab86.png 4-6 hours a week for past 4.5 months thanks for advice board on 5x5 method, etc. Been focusing primarily on the big compound lifts with some ancillary from above site. Also bought bands and taking one week off after week 13 was helpful - shot up in everything 2nd time back to gym (actually could only wait 5 days - but am going to do a full week every 12-14 weeks...
Congratulations the1! ilifthard 11 6 yearsthe1 (33861): Thanks boys I appreciate it
My transformation video Scotian 9 6 yearsG3NGHIS (8532): Silly question but are you "natural"? I don't want this to be offensive or misconstrued. Just curious! Awesome video though! DEM TRAPS
I'm back sickrykes 4 6 yearsTrev182 (14986): Welcome back bro!
Who wants a little teaser video? Jezza_91 5 6 yearsFrostshock (13324): Just do it
quick thx to SS the1 26 6 yearsHewy007 (2980): quick thx to u buddy, and all you do for us!!
3 1/2 months of bodybuilding. jayc0 9 6 yearsjayc0 (52): I guess it is time I start counting Macros. LOL @ jja. Never thought it would feel like a compliment for someone to call me a KUNT! TEEEEJ Diet looks like this: Meal one: cup of cottage chesse with mixed berries and drizzle of sugar free syrup + cup of black coffee. Meal 2: apple with half mixed nuts, usually almonds and walnuts Meal 3: half cup of rice, 50 ounces of chicken breast and cup of broccoli pre workout: 2 scoops of MTS protein...
My transformation in 2 years ( video ) EntCarlos 11 6 yearsFrostshock (13324): Here's my transformation video. http://www.youtube.com/watch?v=pkjZSBSuGSg It took me from lvl 1 until level 28 but I finally made it. The key is to cut out all Carbs(Mega Potions, Diggletts, etc) and Fats (Leftovers or Fried Snorlax) and ONLY eat Protein. I also shot up Creatine and snorted BCAAs but that was a dark period of my life when I was adjusting to the Pokeball.
Ocean is Still Making Ripples -Cut Log Cont. oceanair Jump to first page255Jump to last page 6 yearsoceanair (18011): @G3NGHIS LOL!
questionnn Zyzzst 4 6 yearskickinchicken (8717): @Zyzzst Sounds like we have similar goals. I'm at 190lbs going for 205-210 by late January then a cut after. You got me curious now. btw, glad to hear BCT went alright. Sounds like you made easy.
Optimal amount weight gain per week on bulk? Sedlo18 5 6 yearskickinchicken (8717): When you say "bulk" are you saying lean muscle or just pure pounds? I can put on 1 lb a day easy. Fat maybe, but its weight. Looks like you mean muscle. drink more water before you jump o the scale. lol.
I am Getting a cut!!! Pain4Gain Jump to first page86Jump to last page 6 yearsPain4Gain (76): same with chest/triceps day today... started with low weight but struggled at 60% of my max..
a little update Dexdbest 12 6 yearsDexdbest (4792): not sure.... been awhile since i last weighed myself.... might be in the 160's tho
225 benching advice CT_CALVES 13 6 yearsCT_CALVES (19): great - thanks
NEWBIE on L/P/P hahn 6 6 yearsFiremanSi (42408): @hahn Avatar, profile pic. :)
A Brit on his way to getting Fit! Kyle Jump to first page54Jump to last page 6 yearsKyle (205): 14/11/2013 3x5 squats 95kg - 209lbs 3x5 bench 60kg - 132lbs BW! 1x5 deadlift 97.5kg - 214.5lbs 2x15 dips 1x11 dips Today was definitely a tough workout! Glad I've got up to 60kg on the bench, curious as to what my 1RM for each lift is. Been eating a lot and getting my sleep so can't complain. @Arnoe @FiremanSi thanks for the posts guys. I'll be careful with the dips but I've never had any pain or strain in my shoulders while doing them....
Just upgraded my guns :P Jezza_91 12 6 yearsJezza_91 (1315): Operation Cut is commencing as of this week. @NorIda Well I've set that weight range as an area id be happy to sit in this time :) lol id rather stay 194 pounds shredded as fuck :P but ill bulk up to it lol
sooo . i guess hello again.. JoelStreet 7 6 yearsJoelStreet (1): @scotian oh i forgot before i went on a bulk my weight was at 65 kg in these pictures ive gained 5-6 kg over 5 months im now at 70-71kg [quote=JoelStreet] http://148bcec7bb334341cd98-2fb779bd12ec72d4612275342f2c9187.r31.cf1.rackcdn.com/d7e6785cbbca9f6512bf22ba666e7693.jpg legs then. http://148bcec7bb334341cd98-2fb779bd12ec72d4612275342f2c9187.r31.cf1.rackcdn.com/9ca472d877db29ad5f5c0da8a13b632d.jpg the 2 week photo at the top was when i was...
i measured my BF% at pharmacy !! :3 Illadian 4 6 yearsbrian12 (9495): @Illadian The only figure I would worry about is the 23.9%, so that is pretty much around the average guess of your BF%. So get to work with your cut, then go back to the pharmacy in 6-8 weeks and see if you can knock off 6-8%! And keep going until you are nice and lean and ready to bulk! Good luck
Idk what the hell is going on. KalletSc 16 6 yearsFiremanSi (42408): @KalletSc Yeah if ur going to do drop sets in my experience u can't do it on every exercises... pick 1-2 per muscle group to do thm on.
First 3 months lifting. (Before & After) jayc0 9 6 yearsjayc0 (52): Sam, I've seen the change come reasonably fast. I've been doing a 3 day full body routine with the addition of a three day split. I wrap up every workout with 30 minutes of high/ low intensity cardio. Eating clean has been crucial since I put on weight really easily. I only up my carbs on the weekend.
10 Week Transformation NaturalBrawn Jump to first page44Jump to last page 6 yearsNaturalBrawn (199): Solid routine Phat - good lck bro!
Road to Fitness Log teampsi 11 6 yearsteampsi (16): @FiremanSi my wife and I love brocclli. We do food prep for 2 so thats why there is alot brocclli. Normally we mix it up but it was late doing food prep.
Progress for comp april/14 feedback needed! Jealster 9 6 yearsXandar (457): fitness model/physique class in any country = skinny man class
Almighty Log almighty_she Jump to first page54Jump to last page 6 yearsalmighty_she (562): @Frostshock better late than never :D you're always welcome!
the1 gets SimplyShredded log - 15 weeks out the1 Jump to first page500Jump to last page 6 yearsScotian (9922): Get started on a new log bro
come at me norida Cannonball 19 6 yearsCannonball (6283): It is paused :) Or did you mean I dont usually pause? All my lifts from the bar and up to max are all exactly the same these days. (well, not quite on the bar as it is very hard to get in the same pressurized position without and weight to weigh me down)
Phat Log: I'm Back (Suggestions welcomed Pls simply_michael Jump to first page55Jump to last page 6 yearsGunther (1285): You look more lean to me, keep at it!
17 year old bodybuilder posing (video.) Dannyshaver 2 6 yearspandasashi (3859): .
This months goals... Thedude67 Jump to first page83Jump to last page 6 yearsThedude67 (3088): Crappy workout tonight. Felt weak and unmotivated. Here's how it went: Upper Power (weak power) Flat bench: Bar, 10 135x3, 205x1 215 (failed 2 times :() 185x1x2, 135x10x2 Incline DB flys: 35x10, 50x6x2 Incline bench: 135x3x4 Yates: 135x8, 155x8x3, 135x8 T-bar row: 95x6x4 Face pulls: 55x10x3 I HATE to blame my failures on stupid shit, but I'm sure being sick for the past 5 hasn't helped me reach any goals. That's okay, will keep at it and get...
Keep cutting or start bulking? RHGF 4 6 yearsRHGF (22): @Xanda I Will bulk as you said bro! I'm endomorf. do you have any tips?
Are we bulking yet? Frostshock 10 6 yearssamirsaleh (1957): Open thread to view post.
My stats Frostshock Jump to first page62Jump to last page 6 yearsFrostshock (13324): Chest Incline BB Bench: wus*3 - 4x4 @ 135# : Switch to incline db bench - 5 @ 65# Today was WEIRD. Usually I can warm up with 135# no problem, but today I was just failing hard. 1st set I figured was a fluke, but on the second set when I couldn't get it back up after 4 I thought it would be a good idea to go to DB's (No spotter today :_[) Flat DB Bench: 8x10x9 @ 55# - Pretty easy, should have shot for 12 each set. Incline DB...
14 Months progresses Isakhult 17 6 yearsIsakhult (4): Lazar is king
Workout Videos jordzmetcalfe 5 6 yearsjordzmetcalfe (409): Hey guys, heaps of people have asked for my ab workout so here it is, its more of a circuit that's repeated 3-4 times http://www.youtube.com/watch?v=2NDYp1PtF6o
Strength is dead :( (Time to Rise) Jezza_91 7 6 yearsJezza_91 (1315): Swapped to 5x5 :) Log shoulder day Standing Arnold press Seating alternate press Front raises Did back today as well in evening time :) Bent over rows Lat pull downs narrow Seated Rows
Did bag a trophy ;) lukecorney 25 6 yearsSRorhrbac0808 (47098): Faurk bro! Looking like a greek god! Add me on FB so I can get some tips from you.
Lifting again - new log Shredded Jump to first page94Jump to last page 6 yearseknight (58109): @Shredded how was my criticism superfluous? I gave you a straight-forward, point by point idea of what to improve on, and you had nothing to say to it. Truth hurt much? @Thedude67 happy to look at it. If I don't get back to you in your thread, shoot me a PM. I'm heading out the door in a bit. -3X
80 Days of Diet RHGF 6 6 yearsTrev182 (14986): have a look at the thread put up yesterday about how to figure out your macro nutrients, low carb diets are crap, make you feel lethargic and you end up plateauing quickly. Figure out your macros,stick to them. watch the weight fall off. ~Start with a 50%carbs/30%protein/20%fat diet and take it from there.
this is my pump during a high carb day the1 26 6 yearsthe1 (33861): http://forum.simplyshredded.com/cached/0674899a4a829948fd4580acc6b99535.jpg http://forum.simplyshredded.com/cached/45680a046aac6fa55ddc55d2be23d420.jpg http://forum.simplyshredded.com/cached/62aa210783ec100d839981805aea9b66.jpg http://forum.simplyshredded.com/cached/85a071d16da004fc43f47dc6a9850311.jpg
Checked the gallery to see whats up... Thor 28 6 yearsjonrivs49 (3001): jim cordova perhaps.
Guess that BF%! / Progress Frostshock 6 6 yearsFrostshock (13324): Averaging all of the guesses I'm going to say I'm 13% right now then. Was actually 11.88~ but I like to round up + 1, little bit more of a motivation if I think I'm a fatty =P Thanks guys! I'll put some up next month to see if I made any progress. I've got 6 more weeks of a cut, then its bulk time up to 175!
bulking update dollar786 1 6 yearsdollar786 (169): Gained 10 pounds hopefully I can gain another 20 pounds before I start cutting strenth signifanctly improving,also getting stronger,and lower abs is my main issue working hard on it even though I hate abs workout. Hopefully I can go on the 200 pound region before I cut again any feed back welcome. before http://forum.simplyshredded.com/cached/2ba599521ca770b391416b2e8d427812.jpg. ...
Fireman's STILL Cutting (Log)(Part 2) FiremanSi Jump to first page500Jump to last page 6 yearsNorIda (46958): FULL
Newbie 3 month results CT_CALVES 6 6 yearsCT_CALVES (19): Bench is 255 max rep currently (3x) - the 290 is what it calculates my new max would be following another 3 week build up. That site was definitely good at helping me get from 225 to 255 in 3 weeks. I was doing too much warm up, etc. Now, I just do drop sets sometimes and might do 135 x20 at the end. I had lifted for a year straight 7 years ago, but wasn't as focused and just sort of freestyled a plan. I think the dead and squat are just...
Rand al'Thor Bulks again Rand Jump to first page56Jump to last page 6 yearsRand (4291): been a few days since I updated. nailed 290x5 on bench this morning that felt nice other than that just getting ready for a cut and eating icecream cold stone founders favorite with cake batter ice cream in case you were wondering
DEADLIFT PR TODAY!! wannabemuscular 22 6 yearsGunther (1285): I watched the video twice....you made it seem almost effortless. I think you got more in you!! Beastmode!
Hi. Dirkenhiemer Jump to first page34Jump to last page 6 yearsDirkenhiemer (12157): Hey guys, still sick, I've actually gained a couple pounds though! Weighed in at 153 last night! Did some deads 4x10,10,10,13 @ 315. Planning on upping my reps by 5 a week until I plateau. I could have gotten 45 pretty easily if I hadn't gone amrap on the last set so next week my goal is 50, and it will go up 5 each time after that. Have 3 tests in the next week and a half so I'm busy studying for that, otherwise I'm working. That's my life,...
A good little announcement Hamer93 8 6 yearsdavid12345676 (8566): dont know who he is but cool!
New PR. Pearce_Bolton 13 6 yearsjonrivs49 (3001): Good job mate.
_RudeCrew's Sheiko Log _RudeCrew Jump to first page91Jump to last page 6 years_RudeCrew (15100): Thanks man!
5/3/1 Log & Becoming Functional AarronStenner Jump to first page214Jump to last page 6 yearsAarronStenner (10990): I got 90kg squat for 1 rep which isn't to bad because I felt really weak. I'll have 100kg no problem in a few weeks
Enough size to end bulk? shane 14 6 yearsbrian12 (9495): @shane just cut logically. 1 gram protein/lbs 0.4grams fat per lbs. And the rest carbs. About 300 calorie defecit. And of course fit in some junk good to feed your cravings but for the most part stick to nutrient dense foods to keep u full and supply your body with the micro nutrients and fibre it needs. Good luck man!
Happy Day - milestone! brian12 16 6 yearsbrian12 (9495): Thanks everyone!! @wannabemuscular your arms look 17 already!?
That's it for Wannabemuscular. It's OVER! wannabemuscular Jump to first page134Jump to last page 6 yearswannabemuscular (33216): Weight check yesterday: 198 (no change since last Friday) Average calories per day for past week 2700. Still working on appetite issues. My eating is very erratic. One day I ate 4000 cals, one day 3700, and two days under 2000. Yesterday only 800! I had 40 grams of BCAA to help, but just was disgusted by food. Going to a party tonight with a bunch of soccer moms. Ought to be fun. Last time there were two that wouldn't leave me alone. ...
Alchohol and Bodybuilding-My new approach KalletSc 15 6 yearsSwoleAnimal (5971): Ever tried Pump King? I heard it was good, especially this time of year. Keep frattin hard m8. TFM
a little update on lifting. Strongboi 7 7 yearsWinnersNeverQuit (10311): Btw good job op
New dead lift pb for 1 rep and strapless!! eingold Jump to first page53Jump to last page 7 yearsmikew (11494): @eingold amazing work bro. What weight class are you planning to compete in and how much do you weigh?
squat is going phenomenal right now.. Strongboi 7 7 yearsStrongboi (79): that translates some where from 160kg to 170kg
Week 1 of StrongLifts 5x5 Completed TimetoChange 12 7 yearsTimetoChange (4): Finished up the 3rd week and my lifts are continually increasing. Today, however, I felt weaker and it showed. Bench press today was 190 @ 5 reps x3 190 @ 4 reps x2 (Could have got the last ones up but had no spot) Rows 130 5x5 Squats 190 5x5 Overhead press 120 5x5 Deadlifts 255 5x5 (have a video of doing 225 will upload soon and ask for advice on form- was conscious of camera and likely had worse form than...
My Journey to the Ideal Physique and Power. Kahlilfitness 3 7 yearsKahlilfitness (28): doing mate
Progress Report: Newbie female - 8 weeks hollyhopeful5678 4 7 yearsSeahawkMuscle (277): Awesome! Can't wait to see your progress in the coming months!
Sickrykes Hamer93 15 7 yearsdavid12345676 (8566): lololol
Cassious's PHD4 LOG cassious 18 7 yearsrememberthis (556): what do you do for hypertrophy on deload weeks?
Giggity yippee Zyzzst 6 7 yearswillyb7 (247): 30 pounds in 4 months daaaamn
They said I couldn't Deno 8 7 yearsleanr0x (4183): Do you even lift? In4pics
progress pic Theseeker 17 7 yearsMassTitan (73): How your droutine looks like?
new PR on bench & future lifting goals. Strongboi 6 7 yearsteewhat (1972): if he started running 5/3/1, wouldnt a 15lb increase be correct, 3 working weeks, deload week. then up lower body exercises by 10lbs and upper body by 5lbs. going into October now so 3 months= 15lbs increase to upper movements by christmas.
Someone Else Squats AarronStenner 11 7 yearsAarronStenner (10990): @AustralianOak I'm not sure dude, only ever see him squatting or curling haha
Ben777 maxes your reps - Log Ben777 Jump to first page41Jump to last page 7 yearsBen777 (5358): Hopeless log so far haha. Happy with the way I'm going in the real world however :) Legs 24/09/13 Squats Bar x 20 60kg x 20 90 x (20x2) 110 x 16 130 x 11 Leg Press 130 x 15 170 x 15 210 x 12 x 11 x 10 Leg Extension 85 x 12 with 2 second pause at the top 95 x 12 105 x 10 45 x 12 single leg x 2 Calf raises 65 x fail x 3 Best I've felt doing legs in a long time. I think the "Limber 11" routine @FiremanSi...
Anne Frank's bulking log. NJT 25 7 yearsHewy007 (2980): and bridget jones bulking log would have been PERFECT
New progress Pearce_Bolton 19 7 yearsPearce_Bolton (844): Thanks so much @coolguy1993 it means alot! :)
New PR!! WOOOHOO Dbyrnes 11 7 yearsDbyrnes (457): Thanks Man
2 month newbie update: gains even at PF! CT_CALVES 6 7 yearsCT_CALVES (19): I just chose that handle as a joke because it was only naturally strong muscle starting out. I dont have any calve obsession ... but its crazy some guys get implants
PR time again.. Strongboi 3 7 yearsCallofthehounds (382): Congrats man! Nice amount of weight!
Squat depth AarronStenner 13 7 yearsAarronStenner (10990): @WinnersNeverQuit I'll check that out man, when you commented about the legal requirements I thought to myself what's the point going lower than necessary, thanks dude!
new log Push pull legs JDominiqueS 11 7 yearsJDominiqueS (190): last tuesday I went to my physio who made me do some exercises wich made allmost ALL the pain go away was very happy with that and actually getting a little bit of hope to squat next week. tomorrow I got out of bad and well..fuck it hurts..lol needs more time I think. do feel pain going from my upper ham, glute and low back. right now off to the gym benchpress pushdayy!!!
3 weeks out from my first Mens physique show LivingStrongE 23 7 yearsLivingStrongE (16): 17 days brother
Baggy/GStar PR's Baggy Jump to first page56Jump to last page 7 yearsBaggy (925): recent highlights include: pull day - 80kg rows for fun push day 32kg db press 4 sets of 5 reps. Legs today 140x1, 150x1, 160x1 PR. Unfortunately as I didn't origionaly plan on maxing out today (just felt really good when I started so went for it) I didn't take a camera or my phone. No vid so it didn't really happen. Will have to get a vid in few weeks when I go max again.
more weights !!! Illadian 28 7 yearsIlladian (268): @pandasashi well i am used to high volume n stay in gym for 1 hour and a half so was having a routine i use upper body then lower body 5x5 ,one rest day then 3 days split 3x12 for almost 2 months , just switched to 5 days split n 2 days cardio , on high rep 3x15+ i like to try stuff lol cant help it
Norlda and the1 Hiiibbbb Jump to first page44Jump to last page 7 yearsthe1 (33861): @hibbib didn't really shit talk, he just made a stupid thread and then pointed out norlda is natty and i'm not (which anyone who is a regular here now knows).. thank you all for the support though, it truly means alot to me.. i have learned so much and grew so much from this forum.. and truthfully for an all natty forum and for this kind of support it's actually overwhelming from reading some of the threads newbs post and the...
505 Deadlift for 7 Reps at 195 tomogleeson92 10 7 yearstomogleeson92 (34): true
4 Year Progress/My first cut SeoulTae 8 7 yearsSeoulTae (16): Ended the cut at 2100 calories, 200 protein, 175 carbs, 64 fat. Reverse dieting atm (or trying to lol). Currently at 2300~400 calories. 170 protein, 225 carbs, 76 fat approximately.
FINALLY Callofthehounds 7 7 yearsCallofthehounds (382): Thanks man!
Ummmmm... Hello kickinchicken 26 7 yearsoceanair (18011): Welcome back @kickinchicken! I missed that roadmap :p haha Ya dude, @Rohr and I are expecting. I gotta say I look pretty lean for a pregnant chick lol. I have a whole log full of PR's, and I've started a new one.
Broke 3 PR's in 10min. Whats going on? KalletSc 12 7 yearsKalletSc (607): I am really happy haha. Honestly I've been working my ass off to balance my social life and physique and its paying off. All is good lol.
Competition Zyzzst 9 7 yearsZyzzst (4486): Stop trying to get reps for your niceness. A comp is a comp you should want to blow me out of the building with your massive quads from squatting 500 pounds. So be prepared to suck these chesticles
CTA's ProSupps Vanish Transformation Log! CTAthlete Jump to first page70Jump to last page 7 yearsCTAthlete (43): Hey all! I apologize greatly for not keeping my log updated more frequently. Everything has been going wrong for me lately. Lost my job due to being called out by a customer who i personally know and hate from a long time ago. I couldn't handle my ****, some of the things he proceeded to say were very unforgiving. On top of that i have a past of gastrointestinal issues. They flare up from time to time and its really really hard to function...
Back TO basics Pain4Gain Jump to first page82Jump to last page 7 yearsPain4Gain (76): @igg lol...i cannot fix it now..
WOOOOOOOOOO HAPPY B.DAY TO ME!!! (23) SRorhrbac0808 Jump to first page64Jump to last page 7 yearsBaiTu (3096): Hey hey, I've been out of town and away from the internet, but now I'm back. --- Happy Birthday!!
Ocean is back from lil break (Video) oceanair Jump to first page52Jump to last page 7 yearsoceanair (18011): New video lol. Just being goofy: http://youtu.be/MysBAimltBg
Whats really good Hiiibbbb 4 7 yearsKnifeHands (5569): Good job Hib man
Journey to NPA 2014 (off season) log Rgall92 1 7 yearsRgall92 (13): I've have been lurking on this forum for quite a while and it seems like a legit place to get stuck into! I'm 21 and from the uk with the goal off stepping on stage next year. current stats: 91kg/200lbs 6'3 Max lifts: squat 140kg deadlift 185kg bench 135kg Chins 16 reps (at current bodyweight) I have ran a heck of alot of programs over the last 5 years weight training and this off season I'am going to follow a moderate...
Your current routine and goals. Rawsteel 10 7 yearscassious (2926): http://forum.simplyshredded.com/topic/11729/cassiouss-phd4-log/ I just made a log
Deciding to compete in November! Jealster Jump to first page33Jump to last page 7 yearsJealster (91): http://forum.simplyshredded.com/cached/d7b52d5acfde66febe3e6ea5225f539c.jpg This is my gf on the left she has come along way last year she won a bikini comp and I have been pushing her to gain more muscle and compete at a higher level but she is doing a comp next year.
@NorIda MCarey 7 7 yearsNorIda (46958): Haha, I basically pick shit up and set it down. Lately on my cut, I've been doing an Upper/Lower split, with a heavy day, and a speed work/hypo day. Moderate volume. I keep it as simple as possible. I obviously study things, and try out new methods, but in the end, if you don't bust your ass in the gym all the knowledge you have is useless. I follow IIFYM to an extent. I'll have a small icecream or a beer every once in awhile. But I try to...
Progress Log/Wendler Questions Jilliams 1 7 yearsJilliams (1): hey, ive been training for 2 years on and off (only 8 months seriously or consistently) and decided to jump on wendler about a month ago (currently at the start of my 2nd cycle) and im doing 1 or 2 joker sets per workout with bodybuilding style accessory exercises. I am: 17 6'4 88kg/194lbs Deadlift: 180kg/405lbs Squat: 140kg/308lbs Bench: 92kg/202lbs x2 OHP: 60kg/135lbs I play rugby and just aim to get strong as fuark, put on...
Scott goble eingold 8 7 yearseventheodds1 (5644): Gl bud
putting ur muscle in good use jonrivs49 9 7 yearsthe1 (33861): great karma dude !! i am a huge believer in karma.. i always go out of my way for those kind of things.
*10days NO LIFTING AKA Holidays AKA No Gainz FiremanSi 26 7 yearsFiremanSi (42408): Thanks bro.
Hi PR lovers Zyzzst 11 7 yearsTrev182 (14986): Awesome work bro!
Grovinne's Log Grovinne Jump to first page80Jump to last page 7 yearsGrovinne (544): P.s. Finally at college. Freshman. Move in was today. It's awesome!
Click ur heels n u'll get SWOLE(Kansas LOG) Kansas___Boyyyyy 8 7 yearscoolguy1993 (13237): happy to see you and your gifs back! In 4 gainz
Calves up an inch in 22 days! Hiiibbbb 15 7 yearsHiiibbbb (1174): @oceanair in good time cool breeze :)
Aesthetic Progression IrishGymSheep 6 7 yearsIrishGymSheep (10554): http://i44.tinypic.com/2d9vkux.jpg Self back pics are not easy.
NorIda is no longer a PhatPhuk NorIda Jump to first page500Jump to last page 7 yearsSRorhrbac0808 (47098): pee pee
3 Month cut finished.. keep going? seratobeats 6 7 yearsseratobeats (70): Thats what I was thinking as well. Even if I continue to the beginning of october and start my bulk there I think it would be good
first birthday without cake or treats the1 Jump to first page36Jump to last page 7 yearsoceanair (18011): @the1 i already commented on your facebook haha, but hope you had an awesome bday! happy birthday! :)
Whats your best achievement....... AustralianOak 23 7 yearspandasashi (3859): Either 405 deadlift or 3chinups with the biggest weight in my gym (100lbs) at 150 bodyweight
Is Inflammation Post WO During Rehab Normal? LongBeachPatriot 5 7 yearsLongBeachPatriot (127): Yes im working with a very good PT after going through a couple of less than satisfactory ones 2-3x per week. He suggested I just do bodyweight this week but I felt like I could progress more. Hopefully tomorrow Ill be less sore. in general im going light weight for a couple weeks because I just took nearly a month off to recover.
I'M BAAAAACK. (With updated photos.) kaitjens Jump to first page34Jump to last page 7 yearsScotian (9922): Yea you figured out who I was :) the dude with the weird name hahaha
Track your mac - its important Hamer93 6 7 yearscoolguy1993 (13237): @Hamer93 well done on the new job. Glad your tracking again. In for new thread!
wtf i did and what should i do? leanr0x 26 7 yearsleanr0x (4183): lets go and gains some awesome mass @BaiTu thanks man i cook all the other meals, just one meal daily made by mum. i tried using myfitnesspal but this is didnt work well because every woman is using an other recipe or there are no entrys for it in one year i ll finish school and start studying then i can start tracking macros
Progress pics, have not posted for a while kbradley88 14 7 yearsTrev182 (14986): get you, cheers
WOOOOOOOOOO! GTFI SHREDDERS MCarey 13 7 yearstamere01 (7126): Nice man. Hard work ALWAYS pays off.
Ocean is Making Ripples -Cut Log with RJ oceanair Jump to first page500Jump to last page 7 yearsDukenhiemer (23939): Finish this! Wooooo
Time to get juicy Log sickrykes Jump to first page284Jump to last page 7 yearseknight (58109): No, the other thread. -3X
IFBB Contest Prep jordzmetcalfe Jump to first page61Jump to last page 7 yearsjordzmetcalfe (409): Cheers guys, Yeah im probably going to do a more in-depth video log and also a Q and A video so if you guys have any questions then fire them my way and i will add them to the list :)
New pr's SwoleMutant 11 7 yearsAustralianOak (1504): Bodybuilding.com - not sure if srs
Update Dirkenhiemer Jump to first page51Jump to last page 7 yearsFiremanSi (42408): Sweet new tatt what u getting ??
the1- offseason log to NS provincials 2014 the1 Jump to first page500Jump to last page 7 yearsHighdeas (1635): Us
Cutting Log Ghandi 12 7 yearsGhandi (13): Not made the gym all weekend and been drinking since Friday. Absolutely ruined today, and yesterday I had two morning rolls all day which hasn't helped at all. Will spend today recovering and get back to it tomorrow. This is what happens when your Scottish!
Cutting TIME !!!! Bulk is ovaaaaaa... :) FiremanSi Jump to first page441Jump to last page 7 yearstamere01 (7126): Definatly getting leaner man. Not far till you reach the promise land and start bulking again! Hardest decision a man can make on a cut IMO is less food vs more cardio
Eventheodds1 delievers eventheodds1 13 7 yearsAarronStenner (10990): Awesome work man! Legs are insane!
New member Ozzy123 10 7 yearsdempsey (268): welcome! and congrats on the fat loss. keep working hard!
Female Lifting - Need Help! bkp Jump to first page45Jump to last page 7 yearsbkp (4): Nope :(
Deadlift PR ryan_929 5 7 yearsryan_929 (478): Make sure you take your glutamine with that!
PR City with DolanBryan _RudeCrew 8 7 years_RudeCrew (15100): One thing I realised was that ny lower back is a little weak. Gonna hammer that bitch till it becomes strong as fuark
New pr's!! SwoleMutant 15 7 yearswannabemuscular (33216): Damn, I have to start doing curls . . .
Coaching under John Otis Hollywood for 1 yr mastamuffin 6 7 yearsKnifeHands (5569): @mastamuffin well what was your cost then?
G3NGHIS!! MCarey 7 7 yearsBen777 (5358): Arms have blown up mate, well done!
What are your stats? Hiiibbbb Jump to first page33Jump to last page 7 yearsNorIda (46958): I don't even lift
TyJaws Training, Nutrition & Competition Log Tyjaws Jump to first page43Jump to last page 7 yearsFiremanSi (42408): Yeah heard about that in supple leopard... i honestly think it feels more comfortable aswell with toes out.. allows for better path for hip involvement.
How old are you& What do you do for a living the1 Jump to first page84Jump to last page 7 yearsdzand001 (211): 27yrs old, SSgt, United States Air Force HUA
Log: It just got serieus JDominiqueS Jump to first page54Jump to last page 7 yearsJDominiqueS (190): @AarronStenner currently I'm not running a specific program. as i said in your log i was planning to start 5/3/1 untill a friend told me that something like starting strength would be a better choice because I'm still fresh with powerlifting. the only thing holding me back tough is the pain in my lower back wich I tought was gone but came back this morning. very freaking frustrating
cut progress? KingLeonidasXIV 6 7 yearsKingLeonidasXIV (10): yeah cause my maintenance is 2800 calories, so i ate at maintenance for 2 weeks before i dropped my calories to 2300 (-500 deficit standard). so yeah! but thats good to know! are you doing any cardio? doing flexible dieting?
Pascal Haag Natural Bodybuilder Kaspal 6 7 yearsKaspal (10): clickable text
I'm another year older buds! david12345676 Jump to first page33Jump to last page 7 yearsTyrannosaurusFlex (2641): Late to the party - don't give a fuck! HBD Maaaayne! May brodin be with you!
Running a vertical marathon BaiTu 4 7 yearsAustralianOak (1504): Thanks man!!! Obviously there are some things you need coaching on but if you have a solid foundation than nearly all the exercises are and WODS can be done :)
19 y/o natural bodybuilder cutting update bigloufsu 4 7 yearsCTAthlete (43): Good progress bro, left you some critique on youtube
Life is good.. jonrivs49 3 7 yearsAKK (1998): aye bro
New shoulder press dumbell and incline bench eingold 5 7 yearseingold (1291): Exactly right 90kg barbel
New bench rep PR!!!! _RudeCrew 18 7 years_RudeCrew (15100): @Callofthehounds SICK
HELP ME WIN PHYSIQUE OF THE WEEK 2 DAYS LEFT Tyjaws Jump to first page37Jump to last page 7 yearscraig (835): Well done on winning! The competition seems a lot tougher this week. So glad you beat that other guy.
435lb Raw Bench - WPC CanAm Bench Wars VIDEO Prometheus Jump to first page39Jump to last page 7 yearsPrometheus (829): @eknight I only read your first line, I figured if I read the second and on I'd be more incline to continue this stupid petty stream of posts.. Well leave it at I do what I do, and you do what you do. If you really feel the need to post these types of comments in my threads in the future, know that I just won't reply.
Sup! Callofthehounds 6 7 yearsDevil82 (1240): welcome! running same program, but your lifts > mine
New Competition Best - 435lb RAW Prometheus 14 7 yearsPrometheus (829): lol thanks brother
Ocean is Traveling to the Holy Land oceanair Jump to first page54Jump to last page 7 yearsoceanair (18011): someone took a pic of us sleeping in the bedouin tent. i don't think i've ever slept so straight/stiff in my life! lmao i think i was scared of the huge ants and accidentally rolling over on someone. http://i55.photobucket.com/albums/g122/afsfan9/sleeping.jpg p.s. check out dem glutes lol
BIRTHDAY: 30yrs old TODAY. Sweet jesus(PICS) FiremanSi Jump to first page41Jump to last page 7 yearsFiremanSi (42408): @rico Never too late cheers dude.
Feel free to congratulate me! ilifthard 17 7 yearsHewy007 (2980): I can just picture two parents walking up to the university with two breif cases full of cash, then hurling said brief cases at the university and leaving in fashion such as this : http://s3-ec.buzzfed.com/static/enhanced/webdr03/2013/3/22/12/anigif_enhanced-buzz-18663-1363968782-4.gif
My log to self improvement tamere01 Jump to first page500Jump to last page 7 yearsAarronStenner (10990): answer me in your new thread!
What are you doing on a Friday night? Abs4Hire 23 7 yearsTyrannosaurusFlex (2641): Such a good movie :D
Last day of deload(holiday) Hamer93 8 7 yearsshannowman (6367): If I could have one final meal it'd be a king size Toby followed by cookie dough Ben and jerrys. Never been to the harvester however.
Officially qualified MCarey 11 7 yearsjonrivs49 (3001): Congrats man.. Spread the training words of wisdom..
almost passed out deadlifting 465x2 Rand 9 7 yearsStupot316 (484): @Rand think the valsava manoeuvre as mentioned is when you take in a large breath but hold it in your stomach so essentially you're pushing out on your abdominal walls. Think what you have done and what loads of us do Iz hold our breath right up into our heads causing burst blood vessels and that red faced look. Elliott hulse has a decent recent video on how to amend this and what not.. All about practicing that technique !
40 Yr old embarrassment re weight amount CT_CALVES 5 7 yearsCT_CALVES (19): I copy and pasted into the other. Thx. Cardio off day ahead. Its funny how being sore makes you feel a lot bigger than you are as you amble down the hallway at work.
Shout out to everybody!!! Hewy007 8 7 yearsHewy007 (2980): @jakeecho welcome man! you definitely came to the right place! @wannabemuscular thank you, i'm looking forward to making a bulk log soon, time to put on some weight! @jonrivs49 Agreed on all counts, can't top SS!
Has this ever happened to you? Gains 6 7 yearsGains (7): @wannabemuscular word well if I end up getting shoulders like yours eating French fries ill be satisfied lol
Story so far.... Jezza_91 21 7 yearsJezza_91 (1315): Cheers guys Had to take a few day off due to my elbow :( but by fuck when im back im not letting anything or anyone stop me. Going to rip shit up :)
Nyko becomes an Uncle Nyko 9 7 yearsDanimal_88 (9761): in similar news, nyko's nephew is my brand new second cousin!
bulk or cut? Scotian 27 7 yearsIrishGymSheep (10554): Definitely bulk I've seen enough of your psots to know you will be a lot happier bulking and being xbox huge.
Happy 4th, shredheads. Dexdbest 6 7 yearsFiremanSi (42408): Chin up bro... Now ur back on track, dem gainz will follow. :)
Bunter225 L/P/P Log bunter225 Jump to first page42Jump to last page 7 yearsbunter225 (829): THURSDAY - PULL A Deads - 180x1, 200x2/2/1, 180x4 Pulldowns - 70x8/8/8 W/G Row - 80x10, 90x8/8, 85x8 DBRow - 40x10/10/10 DB Curls - 14x10, 18x8/8/8/8 Facepulls 45x10, 50x10/10 Cals - 2901 Going on holiday next week for a week CANT WAIT for a break from training, was meant to deload like 2 weeks ago but decided holiday would be my break, may deload my sessions after holiday aswell.
Update and some food Rand 7 7 yearsRand (4291): This is no joke, I just wasn't going setting myself up for a goo cut so I Said screw it and started cooking like crazy. Plus I want to hit 500 poud deadlift soon gotta eat for that.
Cutting Log Ghandi 5 7 yearscactuzx (52): Maxcro's look awfully low for your height and BW. What's your metabolism like?
Another bulk thread Millennium1 2 7 yearsMillennium1 (586): Another week in the books. Feeling a little sore but not too bad. I'm going to try to up the weights I use quite a bit over the next few weeks. Especially on the power moves. Hopefully I'll put up a few PR's next month. I have to get my diet back in check because I ate way too much this week. I had a day I didn't pack my own food for lunch which ended poorly and I had a luncheon at work that I went over board with. No excuses really I...
Devil's log Devil82 16 7 yearsDevil82 (1240): Todays was squat, overhead press and deadlift. Squats was pretty easy since I only went up to 68kgs Overheadpress is nearly killing me. was so shaky last reps. Maybe I should lower the weights? Deadlift was awesome, felt every rep of the last set. Probably could have added a couple kg more to the bar but that is for next week. Macros today: Over with 7g prot, under with 4g carbs and 8g fats. Is this ok? or should i aim to be more precise?
Deadlift and Squat PR Vids alexvierling 8 7 yearsalexvierling (262): Fluctuates between 205-208
Update in the life of Duke Dukenhiemer Jump to first page33Jump to last page 7 yearsDukenhiemer (23939): That's really neat Stu! Thanks for the information!
Deadlift and Squat PR's alexvierling 6 7 yearsalexvierling (262): My Pills don't look like that EK :) LOL
Progress, Big thanks to SS ryan_929 27 7 yearsryan_929 (478): @coolguy1993 Thanks my man, hope i can hit 180 by next jan, that would be awesome
500 pound dead lift .... Failed Rand 6 7 yearsGunther (1285): You are one strong Braves fan! Congrats on the PR!
THANK YOU Lexy81 Jump to first page36Jump to last page 7 yearsG3NGHIS (8532): Babe, eating fats before your workouts will make your workouts better because they will be used as energy and power you through Let me massage yo thighs
12 week WELL DISCIPLINED CUT KOKOROKO Jump to first page46Jump to last page 7 yearsmeghsunderlal (1): nice work
Changing Routine Jsn3004 3 7 yearsBaiTu (3096): Yes, if it isn't broke don't fix it. I don't understand the desire to change routines three or four times a year. Or more frequently.
Small PR Update bunter225 6 7 yearswannabemuscular (33216): Great work! And I'm sure everyone here knew you meant DEADLIFT.
Deadlifting Progression Hewy007 10 7 yearsBaiTu (3096): I don't know if you read what you wrote or not but you contradicted yourself a few times. In your opinion, you're not supposed to bleed? Why not? Simply put, you're supposed to drag the bar straight up your shins when you deadlift. You may bleed and you may not. The best thing to do if you don't want to bleed is wear pants.
Update, lifting and loving life shannowman 11 7 yearsshannowman (6367): Not till January bud.
The Beech is Back: Chicks Keep Logging freakgeek2 Jump to first page88Jump to last page 7 yearscoolguy1993 (13237): yay @freakgeek2 is back and can pull up! You da boss!
Betas Gonna Beta, Alphas Gonna Alpha (log) SRorhrbac0808 Jump to first page94Jump to last page 7 yearsElminister (3412): Damn! Rohr, when did you become so big!
my 5 months progress, 17 years old AestheticsBrah 10 7 yearsGStarRaw (1441): Don't lie to me, i can see muscle from before.
The old mans update Wbauman 6 7 yearsWbauman (952): Thanks guys. Having a great time. Hiking with the wife and kids and just relaxing.
Lost 8kg in 2 weeks :'( srs sickrykes 18 7 yearssickrykes (1651): Yup :) I'd say a little fat and dry muscle mass aswell but not much.
Planning my first full week off Hamer93 10 7 yearsHamer93 (9553): Just to point out when i say a week off of my diet, due to my lactose intolerance i wont be eating that dirty
Wooo flat bench PR Scotian 16 7 yearsjonrivs49 (3001): Great Job bro..
Legs record June 2013 ashleigh_fischer 7 7 yearsoceanair (18011): @ashleigh_fischer thank you! :) it's 9:30pm here haha. i was at the gym from around 7pm to 8:30pm (leg day). ya def try to break a new record. you can do it! do you do a lot of competing? i'm curious since you mentioned posing. my dad thinks i shouldn't lift so much weight on my legs lol
The ultimate before and after. Ray_Miego 17 7 yearsRay_Miego (73): It's simply because I didn't start training legs consistently at the start. I hated leg days! but now I love them they are my favorite work-out!
HIIT/LISS plan, what do you think? :) TeenMonster 6 7 yearsleanr0x (4183): 2-3 hiit sessions are enough for cutting put in some weight training (if you dont do it) i persionally think that liss is more contra productive than helpful
First Shredd after 90 KG bulk + Pics shreddhead 17 7 yearsgolagol (40): yhe i would like to see your routine if u can write rep set exersices , and what do u think about power workout together with hypoo like as phat ?
hey guys the1 8 7 yearsAverageJoe (4510): DO IT DESTROY THAT HUGE BACK IT DESERVES IT http://img40.imageshack.us/img40/7781/the1y.jpg
Workout Intensity KingLeonidasXIV 5 7 yearstamere01 (7126): Up the weight Lower rest time slower tempo on your lifts
phat the best routine have ever done golagol 6 7 yearsSwift (1411): Layne knows his shit :P
Follow Me As I Gain-My Bulk Log KalletSc Jump to first page59Jump to last page 7 yearsKalletSc (607): Was thinking about my goals last night once i got to bed..i hadnt been that drunk in like a month or so...but i think i need to really cut that sht out. Woke up at 170.0 fyi lol. Just had some vitamin water and a good breakfast. About to hit the gym.
3X eknight Jump to first page448Jump to last page 7 yearsDukenhiemer (23939): Got ya! I guess I just think of power movements for triceps as floor press, banded hammer press and the like! Thanks for the reply!
Time to get srs. Time to bulk(log) Hamer93 Jump to first page164Jump to last page 7 yearscoolguy1993 (13237): It is, your doing a really impressive thing and you should be proud of the gains your making. Your defying genetics and saying "fuck you nature I want to be fucking huge!" I think you'll go far. Also your shoulders are scary strong, I use like 16kg dbs at best haha
Let the gains begin samirsaleh 5 7 yearsAKK (1998): What did you do, share to the masses.
Journey Update. leeroyn 1 7 yearsleeroyn (10): Just a quick update on my progress so far. I've managed to find a gym to accommodate my needs. I work nights(mainly), so my days are broken up between family life and any other little bits if work I need to do in the day times. 24hr gyms are a stroke of genius. I can work out for around 2hrs each night I finish work(5 days). I'm still finding my way around the gym, but It's mainly set between around 50mins cardio, and 1hr or so switching...
My so far IIFYM results fredb Jump to first page45Jump to last page 7 yearsGStarRaw (1441): Damn OP, nice bod OP.
WinnersNeverQuit is cutting WinnersNeverQuit Jump to first page74Jump to last page 7 yearsWinnersNeverQuit (10311): Really want to get started on my new routine now, but have to wait til Monday... Bloody annoying, my new diets going well so far, enjoying being able to eat more so I feel a little more full now; feel a litte but more energetic as well after cutting a lot of sugary foods etc out of my diet as well. On another note just got a second job as a lifeguard nowand I'm also only 2-3 weeks away from finishing my gym instructors course, and have nearly...
Team Johon6-RJ Perkins- road to 10% :P johon6 Jump to first page132Jump to last page 7 yearssimongower (181): Just a small update, I don't know him personally or anything but I'm friends with him on MyFitnessPal. Looks like he is still sticking to a good diet so he may come back some day....
18 Year Old Natural Bodybuilder(6 weeks out) fitnessdudes 16 7 yearsMassthetics (364): @fitnessdudes gjdm shredded
Cutting but body-fat has gone up? hotborad 5 7 yearsasiantank (34): if you are eating below maintenance( 400-500 minus maintenance to retain most of your muscle), your body should lose weight, I wouldn't do so much cardio (everyday is pretty excessive, HITT 2x a week for 7-10mins is good enough). Focus more on your lifting and diet and your bf will go down
Back on track. ilifthard 4 7 yearsSRorhrbac0808 (47098): ^haha <3
My log, road to getting an awesome body! James 3 7 yearsJames (55): Does anyone have some ideas on what i could improve on :)?
Today Zyzzst 8 7 yearsZyzzst (4486): He should be murdered for having such good genetics
Ohhyeahh Zyzzst 11 7 yearsZyzzst (4486): Yes but down around 15 pounds:( hittin the gun come Monday seriously can't wait to get some gains back
Opinions on what I need to work on AarronStenner Jump to first page39Jump to last page 7 yearsScotian (9922): No offence to anyone on this forum but there isn't many on here who will obtain the physique the1 has right now in their lifetime naturally. Maybe k Manley but that's all I can think of who post actively. You need one in a million genetics and work ethic. But that doesn't matter. The goal is to be the best YOU can be. Edit: maybe a couple others too
Feedback wanted areas to improve for comp! Jealster 5 7 yearsJealster (91): Yeah my arms seem to only look proportioned when tensing them properly any recommendations with gaining thickness on triceps and delts ?
AVI + Backstory. GStarRaw 3 7 yearsGStarRaw (1441): haha thanks man, will do !
Update!Pics! _RudeCrew 14 7 yearsryan_929 (478): Nice bulky frame, looking solid bro.
Insane? or dedicated? SRorhrbac0808 21 7 yearsOhhLoLo (3393): insanely dedicated?
3 Year Progress KalletSc 6 7 yearsKalletSc (607): Thanks guys! Can't wait to see what the fourth year pic will bring..
So happy!!! shannowman 21 7 yearsTrev182 (14986): Congrats
Injuries stinkydiver36 5 7 yearsKnifeHands (5569): Self induced scoliosis of my spine ~ 1 year Shoulder strain ~ 2 weeks Forearm tendinitis ~ no time off
Dirk is broken. (2) Dirkenhiemer Jump to first page254Jump to last page 7 yearsDirkenhiemer (12157): Realized today I haven't updated this in a week or so. Been quite busy the last several days. Ha dwats bachelor party Saturday which was a blast! Monday I started working again. After a little over 2 years in the flooring department they switched me to hardware which is a huge department! Lots to learn but they made me in charge of the whole upper level of the store where a lot of freight is stores. All I've done for the last couple days is to...
new personal best vid. misskelseysmith 3 7 yearsmisskelseysmith (460): @SwoleAnimal - Thanks fo the tip! I usually try to come right down to my chest, but where i kinda hurt my shoulder (when i was in contest prep) when i go down to far it still is a little plainful and I definitely don't want to hurt it again or put it out of place!! Chest is in pain today (good pain) :D no pain no gainsss :P
Personal Best smashed AGAIN :) Jezza_91 7 7 yearsMCarey (2179): Ya it's a great feeling I still have a little fat that I'd like to get rid of bit I can see a difference! Uploaded new pics in my profile today and for once in happy with how they look! My goal of course is to up my strength in all lifts but to have a six pack is also a goal! Always even a heavy lad specially when younger good to see what determination can do
Progress and Program MCarey 13 7 yearsMCarey (2179): Uploaded some new pics if anyone wants to comment
Chest Workout Video - JordanW Rep out 385lb Prometheus 6 7 yearsNorIda (46958): I agree completely with Ek It's awesome that your here, but actually being involved in the community, rather than trying to promote your YouTube channel, would be awesome. It's pretty sad when I see a thread posted by you I automatically assume there is a vid posted Which is fine, you're not the only one. But if you really want to promote yourself, you should be trying to network with the people in the forums, after all, someone here may be...
My personal fitness log/journey... Thedude67 Jump to first page88Jump to last page 7 yearsScotian (9922): Put in work son! Don't want to have saggy tits in your bikini bro
Getting Serious Log BRANDON_12 Jump to first page80Jump to last page 7 yearsBRANDON_12 (1528): Back from the trip and I must say it was a great time! Caught about a 5 foot shark off the pier at the condo we stayed at and that was awesome! I think I looked good but I wasn't where I wanted to be I think 165 would have been perfect but you learn from trial and error, next cut needs to be better. Now, for me I will start my bulk log tomorrow. Hope alot of people follow it!!
Little Update AverageJoe 22 7 yearssamirsaleh (1957): mirin hard
New Bench Video - 425lb Prometheus 26 7 yearsPrometheus (829): yea my deadlift is shitty, slacked for far too long, every 2 weeks I rep my prior max though lol, couple weeks ago I hit 500lb for the first time after failing the week before, last tuesday I repped it for 5, then I pulled 545lb, I'll be over 600 mid June... last morning weigh in was on Sunday at 211.2lb thanks brother Yea I definitely said it took me 2 years from when I hit 315lb to hit 405lb... took about 2 years for 225lb to...
Calorie Caluculator... WTF?! correra911 9 7 yearsjonrivs49 (3001): ^ All said above.. If you are gaining muscle, your also gaining weight. Thats why people rely on BF percentage and not a weight scale.
Jonesie's Bulk Log w/ GVT ajones46 Jump to first page262Jump to last page 7 yearsajones46 (11701): Hey fellers - I don't even lift, therefore I don't even log. Kidding, still pushing and pulling and legging but just lazy with the log. Added a couple HIIT sessions lately, sprints, kettlebell swings and boxing and overall just being more active due to weather. Love me some disc golf and ultimate frisbee. Cut is still not going as good as planned, so I'm gonna cut cal's down to 2300 - see how this goes.
First day of 5x5 yesterday on Bench Martino 6 7 yearsryan_929 (478): @haole I downloaded his formula to work stuff out, and used that numbers it gave me
Need some help KalletSc 5 7 yearsMassthetics (364): @KalletSc used to have the same problem, i switched up my routine. obviously the main thing too is to make sure ur eating enough but if uve hit PBs and gained weight then i dont think its a problem. and my chest got really strong once i started train shoulders and tricep pretty hard too. i always like to go for doms. now my chest is pretty thic now and i have been hitting PBs for about 2 months straight now, but heres my workout anyway...
Pause Squats ilifthard 1 7 yearsilifthard (3241): Wow... just WOW! I haven't trained my legs FOR ONE MONTH until now due to my broken rib so I had to come up with something new, something that would kill my legs. I've seen ROHR do PAUSE SQUATS so I decided to do Pause Squats for the first time in my entire life. That looked so HARDCORE and I felt like a phoenix rising from the ashes, haha! I'll stick to Pause Squats because in my opnion they increase the amount of muscles recruited!
So i sorta fainted Hamer93 14 7 yearscoolguy1993 (13237): Hope you feel better. Get some rest! And be proud of the gingerage! In Scotland its an honour to carry the orange flag!
New PR AarronStenner 6 7 yearsAarronStenner (10990): @jonrivs49 Thats my thoughts man, plus I didnt have to grind it our or anything. Im going to try 170kg soon
**Alex Muller Log** alexmuller Jump to first page71Jump to last page 7 yearsalexmuller (5452): Pull day baby!! Slept on my arm all night so my shoulder is stiff as hell today, going to have to thoroughly warm up. Heres my motivation song for the day, makes me feel like a superhero! http://www.youtube.com/watch?v=KrbyNGVvgqY
Hitting PR's while on a cut! Thisisscotty 6 7 years4real (3319): @Thisisscotty I know the feeling of prs on deficit , feels great! Makes you wonder what if i was bulking! Haha
Cardinal's Log cardinal Jump to first page75Jump to last page 7 yearscardinal (6175): Really cut my kcals again this week. Time for a big weigh in tomorrow. Hoping those scales will put me near 158 lbs. After that I'm questioning how much lighter I can get. Also got a 170kg x 6 squat on Wednesday. At 160 lbs. Less than a month now and I also get my life back from work. Just need to maintain this warrior monk like focus. Wake, eat, lift, study, meal prep, sleep, repeat. All there is right now.
GPF Road Recovery (ending) GPF 6 7 yearsGPF (16): Thanks SA
Back After a Loonnggg Break! varunj17 14 7 yearsvarunj17 (498): i can go 4 days a week at tops..partner gets grumpy these days if i do more..lol
Dwatson - Update dwatson 26 7 yearsDexdbest (4792): Awesome update. Sorry i replied late, been having problems with logging on ss for the past few weeks. Looking solid
Cutting with RJ Perkins _RudeCrew Jump to first page40Jump to last page 7 yearsoceanair (18011): Good job!
Set my new RECORD! - 67 Pistol squats Zody 4 7 yearsZody (22): Thanks fellas
The "old man" is starting a log Wbauman Jump to first page166Jump to last page 7 yearsMethod (379): Looking good, you're almost there! Suck it up and keep at it till end of summer. I'd at least cut for another couple of months, maintain though summer then lean bulk. You can do it.
Duke breaks 300! (Again!) Dukenhiemer 6 7 yearscoolguy1993 (13237): Beast! http://www.youtube.com/watch?v=WLqiMxBROFk
My 2 new videos! MarcoR93 14 7 yearssamirsaleh (1957): @Danimal_88 hahaaaa
New bench PR! _RudeCrew 4 7 years_RudeCrew (15100): @SRorhrbac0808 thanks man I appreciate it!! Ya I like to bring the bar down slow. I feel as if I'm cheating if I slam it down and bounce it hard.
4Reals cutting LOG 4real Jump to first page123Jump to last page 7 yearsFiremanSi (42408): Haha.. looking forward to it man !!
Current progress :/ !! saylee 9 7 yearswannabemuscular (33216): @saylee good to hear. Keep at it. You have youth on your side with the skin.
Update PICS - Bulk brian12 20 7 yearsbrian12 (9495): @Elminister Born and raised in South Africa, worked in London in Investment banking before moving to Korea. That stressed me out to the max, and I decided to take a year off and travel/enjoy life - and ended up moving to Korea to teach English. Met my wife (also a teacher) at my gym!!! And since then got married, and bought a house.. Living in Korea is AMAZING. For me, it's better than London or Cape Town. Really first class, everything is so...
Did 325lb deadlift!!! Happy as fukk DFMaster240 6 7 yearsNorIda (46958): Yup. And a thread before that. And a thread before that. And a thread before that. And.... Well you get the point
Haven't been on in a while Jayatfc11 1 7 yearsJayatfc11 (274): Have been training solid for the past few months and feeling unreal! Il get a pic up aftr exams and when I have my tan haha! New PB's all round DB press 45.5kg in a gym I go to in Dublin. Shoulders 35kg, flat bench up to 110kg squat at 165kg, can't be any happier! Been eating clean, no creatine or pre workouts and one shake after my session! Serious gains! After my exams hoping to push on and get squat up to 190ish before summers ends! Thanks...
Chest no longer a weakness!(pics) IrishGymSheep 13 7 yearsDukenhiemer (23939): Oh yeah? Training for aesthetics now? Lame. :) I kid, I did these last 8 months as well!
Duke hits 300 (Again!) Dukenhiemer 23 7 yearsDukenhiemer (23939): Only power rack at the gym.
Slow Progress is Progress!! *L/P/P* Swift 11 7 yearsSwift (1411): ok, so today is Strength Push B day Flat DB Press upped my DB's to 26kg's ea and got all 4 sets of 6 and felt pretty good about them, and got them pretty easily so ill definatly be upping that. Over Head Press: was going for 3 sets of 6-8 reps Last strength Push B day i got 8,8,5 at 35kgs but this week, i'd recently improved my form where the weight would come down to my chest travelling in a path outside my centre of gravity where as now i'd...
Jelet - His Status G3NGHIS 13 7 yearsIrishGymSheep (10554): Personally I would get the surgery and just take some roids.
Cardinal’s progress thread cardinal 2 7 yearsDukenhiemer (23939): Crazy lean dude! Looking good!
Bunter225 - The Rebuild bunter225 3 7 yearsbunter225 (829): Of course I watch yours, your the wheels man!
so whats your current stats and goals lukecorney 11 7 yearsthe1 (33861): 5'10" 193lbs bp - 345lbs sq- 385lbs dl- 485lbs i'd like to see 210lbs @ 10-12% BF by august, need to get my diet on track and eat clean meals all day long again.. get my big 3 to a 365lb bench, 450lb squat and 550lb deadlift in the next year. take top 3 at next years competition, really trying to get my motivation back lately.. the last 3 weeks after the competition played a huge toll on me mentally and physically.
5 month cutting progress SCSoccer24 11 7 yearsRohanFLB (103): Nice cut mate :) Agree with Swift and OhhLoLo 300 is a nice buffer that should still keep you above maintenance if you go working, spend an extra hour or so with the gf, etc.
mr dollars progress (piks included) dollar786 4 7 yearsdollar786 (169): @Dukenhiemer. Cheers man thanks for the advice
Duke is bulking with RJ Perkins! (2) Dukenhiemer Jump to first page303Jump to last page 7 yearsDukenhiemer (23939): @tamere, yes, it has it's perks! But it is indeed shitty on the wallet! @Thedude67, RJ Perkins, he has a log on here, IFPA Pro-Bodybuilder. My time with him has lapsed as of about three weeks ago, so I am doing my own thing. He is a class-act guy! He knows his stuff and is great to work with! Definitely would recommend him!
simply shredded helped me joey1 4 7 yearsjoey1 (31): short term goal is to bulk up to 98kg until end of july,my current weight is 95kg,then cut down to 80kg,trying to put on as much muscle as i can for a further 3 more months then get shredded for my wedding october
Who here is in the 1000 lb club? SwoleAnimal 29 7 yearskospel (199): Nice a condition you've attained in that time O_o I've been working out 2 to 3 years and ima little boy @170lbs :D okay some of that time I've spent in the military etc but still. Nice results!
Presenting my Thesis Findings Tomorrow G3NGHIS 22 7 yearsG3NGHIS (8532): Thanks buddies! Purpose of my paper was really to show how the Spartans weren't bad guys and actually a pretty accepting society. Nazis and other fascists loved to compare themselves to the Spartans, the Nazis thought they were Dorians. What I did was really help illustrate how things don't add up so nicely according to ancient literary and archaeological evidence. Things not mentioned in presentation 1. Spartans and Samians both made...
I did 52 sets of bench today Cannonball Jump to first page144Jump to last page 7 yearsCannonball (6283): I'll just post my further high volume workouts here. Here's my workout from yesterday, had to start with even lower weights here because I had to stretch between every single set to even deadlift with proper form (short adductor magnus) and I won't squat with this volume so I'll do zombie squats instead. The numbers between the sets are chins, I did supersets with those. Even though this workout seems alot easier, it was actually harder for...
The old man almost there!! Pics Wbauman 30 7 yearsWbauman (952): It's definately not easy at my age. I appreciate all the comments, it means a lot. Many of you guys here keep me motivated. I really wish I knew what I was doing back when I started working in my late teens. One of the main things I've learned is this is a slow process and take it one day at a time. I'm not as big or as strong as some here but I'm proud of what I have done and I learned a lot about my body in the process. Once you start...
1st time training legs in a while Jezza_91 4 7 yearsbrian12 (9495): I like that!!
Critique my physique (Back) BWestern 4 7 yearsdavid12345676 (8566): better learning how to pose is going to show it off alot better! do some research and keep posing every day and you will have it in no time op~!
hitting goals!! sickrykes 8 7 yearssickrykes (1651): Lol clean bulk? I used to eat 'clean' now I eat everything and anything. I did one cut by mistake when my pt cause told me to eat 6 meals a day that were lean as fu*k. Now basically I eat 200+g of protein a day the other 4000cal from pastas,potatoes, some greens, and whatever I can find to eat lol.
CHEECK It OUT BRAHs! 12 week Transformation Hektz 12 7 yearsHektz (25): Hmmm maybe i should keep this as my log? hmm?
Click ur heels n u'll get swole (kansas log) Kansas___Boyyyyy 30 7 yearsKansas___Boyyyyy (3361): Yessir I have a meme ima upload just for you randomly
Update igg 23 7 yearsigg (2626): Yea same, I'm going to cut when I hit 210, only thing that sucks ass is I'm going to have to get my fitness up for the navy, so gotta do some running, I'm going to have to eat even more than I do right now...arghh I think that my legs aren't really small naturally, even when I weighed 140lbs they weren't as skinny as I see some people's, and they've made the most gainzz this year, but that could just be because I hardly trained them for the...
Shannowman's phat log shannowman Jump to first page372Jump to last page 7 yearsshannowman (6367): Last phat workout done! Thanks to those who followed the log. Not sure I'll make a 5/3/1 log as the forum seems to have enough right now. Just having a BBQ in a brief bit of English sun.
OhhLoLo's Update Pictures OhhLoLo 9 7 yearsthe1 (33861): nothing in particular ohlolo, you are young and you have a great foundation.. keep pounding the weights, supplements, diet and getting in your sleep !! looking good bro !
Quest to Aesthetics Adiaz10x 4 7 yearsAdiaz10x (25): Thanks guys, its a slow process, but definitely worth it. This website and the forums have helped me out so much
Progress MCarey 1 7 yearsMCarey (2179): So after 5 months on the forum I thought I'd just update how I'm doing. My cut went out the window based on the fact the intensity of my football season picked up so didn want to compromise anything and have just been eating in order to have energy for all the expenditure. However my strength has increased my bench is up to 82.5 kilos with the barbell, dumbbell bench is up to 35 kg x 6 on incline, squat has shot up from a shocking 60 kilos to...
feelsbadman AKK 4 7 yearsAKK (1998): my tender in my right ankle/underneath my foot is going wack as well. im on my feet all day at work walking around so its an overuse injury. Doc told me it was tendonitis but it does not feel like tedonitis
Return of Alex Muller alexmuller 29 7 yearsalexmuller (5452): I trained the shot out of my legs!!
Yes, I always skipped leg day!! samirsaleh 12 7 yearsFiremanSi (42408): i.e. Drops sets, negatives, half reps yeah ?? Sweet man, cheers.
2 months cutting in dollar786 9 7 yearsdollar786 (169): Bump
Rear delt, tricep flex/pose thread VOLSAO 24 7 yearsDirkenhiemer (12157): http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/ca51c7ecc055ab1a64045ff73970f6e1.jpg The only pose I look good in IMO!
Still waiting on my gun permit! ksrcrider 4 7 yearsG3NGHIS (8532): I was prepared to talk about how awesome gun guns are. YOU GOT ME. Good work doe Starchild
Success AarronStenner 8 7 yearsAarronStenner (10990): Thanks dude!
My Gains since January <---- dari0z 14 7 yearsdari0z (1): I don't think I have either.
WinnersNeverQuit progress log WinnersNeverQuit Jump to first page196Jump to last page 7 yearsWinnersNeverQuit (10311): Only on sundays ;)haha
DEAD LIFT VIDEO 200KG !!!!!! eingold Jump to first page42Jump to last page 7 yearseingold (1291): hahaha cheers baggy
Rate and tell me what you think. Bulking now stinkydiver36 14 7 yearsstinkydiver36 (1861): @MrMailliw got ya.everyone is always dealing with bloating from the sodium. Any issues about that? @Hamer93 I am a huge fan of refries beans, any suggestions to that? I know some contain lard, but I usually get the fat free kind.
Where is Alex Muller ???? FiremanSi 26 7 yearsFiremanSi (42408): Haha... just seen all this chat.
Hi people Mikhail Jump to first page31Jump to last page 7 yearsMikhail (517): @IrishGymSheep ive been back man, just got busy with life thats all. actually you could say i never left. Thank you though. its good to feel good, and get huge.
YOUR goals 4real Jump to first page53Jump to last page 7 yearsframe (73): 87 kg 10 % body fat, probably going to take 4-5 year time.
Progress-JUNE-APRIL NorCalJR 1 7 yearsNorCalJR (49): Progress from June 2012- April 2013. Happy with my progress but know I could of done so much more if I didnt cheat so much in the beginning. Def motivated to continue though and keep going. http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/a1e6280a9b4eeea223b319bf2f4111d5.jpg
Back Progress Pictures Jordan 2 7 yearsKOKOROKO (559): awesome build!! post you DOUBLE BI's HERE MATE!
Thank god........ SRorhrbac0808 14 7 yearsFiremanSi (42408): Haha... such a simple diet. Think i need to add more cheese in mine.. easy cals. Currently dont eat any.
Push/Pull/Legs ... DO WORK brian12 11 7 years4real (3319): @SRorhrbac0808 What happend to your snickers bar?
Its mah birthday! OhhLoLo 17 7 yearsOhhLoLo (3393): got a date later with some jumbo margaritas + corona's and mexican food. NOT A MACRO WAS COUNTED. @hurricane92 happy birthday bro!
GVT (10 sets of 10)??? Dan_Hollyoak93 3 7 yearsDan_Hollyoak93 (28): Awesome :P how was your end result? Also did you do the phase 1 and 2?
Elminister's bulking log (PHAT) Elminister 21 7 yearsElminister (3412): Today was leg day. Last couple of weeks I've been working on ATG squats or at least going below parallel. It's hard for me to tell, as there are NO MIRRORS NEARBY. People tell me I'm going really low, but I can't be 100% sure. I'll have to make a video next week to see just how low my squats are. 1. Squats 10 x 90 lbs, 10 x 154 lbs, 10 x 176 lbs, 9 x 200 lbs, 6 x 220 lbs 2. Squat press machine 10 x 330 lbs, 10 x 350 lbs, 6 x 370 lbs 3....
dex update Dexdbest Jump to first page42Jump to last page 7 yearsJezza_91 (1315): Inb4 kai green who?
Cutting log Enzaaani 2 7 yearsNoLimitz (106): ??? Wheres updates
New Deadlift PR. please critique Trharrison 20 7 yearsdatabas1c (2188): @Trharrison you deadlift like your goal is a medical discharge... If that's the case, keep up the good work. Otherwise, read every other post in this thread.
Marco Romano - Booom! MarcoR93 10 7 yearsMarcoR93 (13): Thanks Thor! Check my new video! http://www.youtube.com/watch?v=F-WlcCj79bE
Year goals and followups Cannonball 5 7 years_RudeCrew (15100): Bench 350, squat 450, dead 500, weigh 200
Im Back! AarronStenner 15 7 yearsAarronStenner (10990): of course, i am a terminator
9 wks out/ contest prep journal & motivation the1 Jump to first page500Jump to last page 7 yearsNorIda (46958): LAST!
4 plate dead lift!!! eingold 24 7 yearsNorIda (46958): ^ that pic is a year old =P
Lose weight and gain strength BRANDON_12 14 7 yearsBRANDON_12 (1528): Lets just cut all the time and be strong!! Haha I am currently cutting and have been slowly for a couple of months. I can see a decrease in bench and I am starting to feel really small which sucks! Can't wait for a bulk!
When did you start? ryan_929 15 7 yearsKOKOROKO (559): Year 2010 20 years old I was
Alright kids Zyzzst 7 7 yearsScotian (9922): Good luck
@the1- so????? eknight 16 7 yearsAustralianOak (1504): ^^^ Rapes for life, ill drink too that hahahaha ;)
My progress DominikGiggs 26 7 yearsDominikGiggs (82): Tomorrow I´m going to be measured, so I will get to know what my current weight and body fat percentage is. Yesterday I worked on my biceps which needs a lot of work and at the end I made an abs routine focussing on the lower abs and the serratus. It´s so hard to get the lower abs :/ Can you recommend some work for the lower abs ? I´m mainly doing leg-raises and knee raises. In general I work my abs in a rep range of 8-15 when using...
Can Anyone help!!!!!!!!!!!!!!!!!!!!!!! KOKOROKO 3 7 yearsFiremanSi (42408): ^^ This. Even some people have been known to maintain a continuous strength gain curve, some increases = Increases none the less. Calorie Surplus = Mass gains, not necessarily strength. Sometimes u may find it harder to recover though on a cal deficit, BCAA will help with recovery here.
bench press progression Dan_Hollyoak93 16 7 yearsDan_Hollyoak93 (28): Last workout was 10x3 on 110kg/242lbs Followed by rows and curls.. Throughout my deload, im going to keep the routine as it is.. But just half the weight. Still going heavy on lower body days
Intro: Male Fitness model RabelAracena 20 7 yearsRabelAracena (82): @KOKOROKO lol, It just hit me after I commented the answer to the joke
What do F**K has swayz been up too GTFIH Swayz87 Jump to first page137Jump to last page 7 yearsDukenhiemer (23939): Honestly man, heavy ass squats were where I got a good base. I didn't do any high rep work last summer, just heavy ass 3x3-5 and I saw a lot of growth. I'd definitely work on getting a good strong squat and then adding in hypertrophy work, my legs blew up on PHAT and even more on this program. Squats with focus on both the eccentric and concentric with insanely stupid high volume on squats, leg extensions and leg curls. 4-6x15-20 with 45-60...
PICS UPDATE Dragonian 18 7 yearsPittMuscle (1896): Haha I still lurk every once in awhile. I'll try and post a bit more, I just stopped because the back and forth nut hugging when I used to post often got pretty annoying to read in every post.
Small squat PB tonight wannabemuscular 20 7 yearsjohon6 (1393): @wannabe, plus i've probably got 80lb's in bodyweight on you aswell so massive kudo's man :)
Things that grind my gears. Dirkenhiemer Jump to first page70Jump to last page 7 yearsNyko (2884): I remember my first rep. 1700umad?
Want to do my first Cut. Pics from Bulk Austrian Jump to first page31Jump to last page 7 yearsG3NGHIS (8532): Austrian, I don't look nearly as good as you, but I also got a heart defect. Cool to see someone else dealing with similar problems!
Your journey so far goforgain 5 7 yearsFish (109): @SRorhrbac0808 my mom always told me the same, but i only used to do biceps, and they have co-incidentally always been my strongest muscle group...maybe there is something to it??
One of them nights Kansas___Boyyyyy 7 7 yearsKansas___Boyyyyy (3361): ummmm im tall so my trucks seatbelt is way the fuck up there. SUCKS HARD getting safe
My recomp progress (pics) Cannonball 19 7 yearsCannonball (6283): nice^^ I'm bulking as hard as I can, which is pretty much a lean bulk. I'm a bad eater^^ I'm currently doing pull push legs but I aim for upper/lower body and one day rest but too much of a gym addict lol thanks! :D I'd call it melodic death metal I guess so yeah^^
Two PBs in two days MCarey 6 7 yearsMCarey (2179): So happy down to 14% bf now! Good week!
OUN2CALLOUTS!? GTFIH! Dirkenhiemer Jump to first page222Jump to last page 7 yearscoolguy1993 (13237): I got to agree with this 100%. All the guys in the argument have ridiculous strength and physiques, theres really no point having a pissing contest online. However the 1st post on this thread is sheer class. I don't think I've ever seen a post with so many likes. Great lifting vids by the twins- they really should post vids more often!
DEADLIFT PB Falls before me :D Jezza_91 15 7 yearsMCarey (2179): Deadlift is increasing! Hit 140 today
Pig's Training Log Piggles 3 7 yearsoceanair (18011): that's a tall ass pig! ..but you look shorter in your avi?
Log Time Jezza_91 6 7 yearsDukenhiemer (23939): Get it dude!!
Dead lift personal best eingold 18 7 yearseingold (1291): cheers boys appreciate it
Thor progress picture update Thor 10 7 yearsSRorhrbac0808 (47098): Yes!! Good gainz bro
Trial #2 - Chicks on a Log freakgeek Jump to first page42Jump to last page 7 yearsElminister (3412): Impressive lifts on squats and chest. You'll reach your goals in no time.
18 Year Old Bodybuilder Progress Motivation gelliott7 5 7 yearstarotale (433): fuuuuuuuuck. can't imagine the effort, research, and blood and sweat to achieve that. props to you good man
New Project Aesthetics thread Cannonball Jump to first page47Jump to last page 7 yearsCannonball (6283): thanks! I have a feeling she is... ;) (its mah gf lol)
Progress Photo SCSoccer24 10 7 yearsSCSoccer24 (31): @Monster81 thanks for the tips. Yesterday I started this improved plan based on my friends advice. I love chicken so it was hard for me to stick to his recommended 20% protein and ended the day with 50c/33p/17f. I think I will do what you suggested and aim for the 50/30/20 split. I also added in some variable intensity stair climbing into my workout. I hope in a few weeks I can successfully update y'all with some wicked progress
woooo 10,000 rep points !! the1 19 7 yearsfredb (322): good for you the1
A little update stinkydiver36 8 7 yearsstinkydiver36 (1861): @coolguy1993 thanx bro, I doin what I can. When I first started, I thought to myself how can eating be hard, but damn was I wrong. It takes a lot of effort to do this kind of work.
Final Routine Critique and Suggestion AustralianOak 6 7 yearsAustralianOak (1504): I thought someone would comment this but I should point out that cause I pyramid my weight up, the first 2-3 sets are pretty much warm ups, only 1 or 2 sets are too failure. My lifts dropped on my cut a fair but but here they are. Bench press final set 100kg x 6 Dead lifts: 165kg for 5 Squat: 130 for 5 Military oress: 70kg x 6 Pushdowns (my fav haha) full stack plus a plate Not the most impressive lifts by any standard but I have come a long...
half way through my cut (piks included) dollar786 6 7 yearsdollar786 (169): Thanks bro its been a good month since I started cutting and yeh am thinking of going atleast below 15 percent bf before I start to lean bulk
Can I vent? trumotivation 9 7 yearstrumotivation (25): @david12345676 yesterdays food was this Breakfast 1/8 cup of cantaloupe, 2 cups of oatmeal, half scoop of regular apple sauce, bagel with PB2 peanut butter and 2 cans of tuna mixed with the oatmeal(dont judge) Snack I serving of PB2 and tuna Lunch 2 chicken breast, spinach, red peppers, mushrooms, and yams Snack 2 hand full of unsalted nuts, can of tuna pre work out-ON 1 scoop of whey Post work out-ON 1 scoop of whey Dinner 45 min later...
Interview! Dukenhiemer Jump to first page45Jump to last page 7 yearsCannonball (6283): GZ^^ I too found out I got in for an education to become a croupier today, so unless I fuck it up I will get 100% guaranteed work as such, I'm soo happy :D (black jack dealer)
**Alex Muller Log** alexmuller Jump to first page61Jump to last page 7 yearsFiremanSi (42408): CANT WAIT for this video logs and KILLER workouts.. Stupid SS has been fooked last couple of days.. was mad to comment on this. Set the pace my man.
Two month mark. Hows my progress? DemGainzzz 6 7 yearsDemGainzzz (91): http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/106bb23602feab86734a540e847d5a5f.jpg This is a little older but its about what I looked like right before I started lifting.
No progress Hamer93 Jump to first page35Jump to last page 7 yearscoolguy1993 (13237): Yass! brilliant thats exactly the right rate! I'm jealous I've been stuck at the same weight for like a month haha Keep slugging and gaining- thats great your back on the gain train!
How am I looking? BF% needed! (VIDEO) Spankky 4 7 yearscardinal (6175): In terms of body fat I would say somewhere around 18% seems about right.
wheels update Scotian Jump to first page33Jump to last page 7 yearsScotian (9922): You got this bro
GUESS WHAT GUYS! Dirkenhiemer Jump to first page83Jump to last page 7 yearsDexdbest (4792): i love you, cassious.... God, im such a whore
Im backkkk _RudeCrew 14 7 years_RudeCrew (15100): @johon6 SICKKKKK
think its safe to say i bet anorexia sickrykes 25 7 yearssickrykes (1651): thanks everyone for your help! if it wasn't for this fourm id still be eating 6 meals a day and have no idea what a cal surplus is.
New PR's Dexdbest 11 7 yearsDukenhiemer (23939): Atta boy Dex! Killing it!
SS4me Damon1962 5 7 yearsSwoleAnimal (5971): lmao A +
feedback wanted (pics) pandasashi Jump to first page34Jump to last page 7 yearspandasashi (3859): ^also sometimes do shoulders on the same day as back since a lot of rear delt stuff is similar to some back stuff
Update Zyzzst 17 7 yearsNorIda (46958): Lol! Been in those shoes dude!
Today Was A Good Day JJ3065 16 7 yearsJJ3065 (6900): @mikew that is seriously awesome
My 5 months PHAT progress pictures cardinal 19 7 yearscardinal (6175): @johon6 I was getting that too when i tried cutting near enough all carbs. I actually followed the advice of some people on here and upped the carb intake whilst reducing fat intake. I now feel fuller and feel my weight loss is better. I've also found reducing sugar helps too. I used to have a lot more fructus sugar too but noticed it gave me really low energy levels. Basically swapped out an apple for some oats which I mix into my yogurt and I...
Good morning Damon1962 1 7 yearsDamon1962 (529): Good morning fellow Simpletons of Simply Shredded, Monday, March 4, 5:40am, 33 degrees, on the East Coast Look yourself in the mirror and say aloud, these 3 words "Keep it Simple" Have a great workout and a PR week!
Good news gents! Kansas___Boyyyyy 7 7 yearsThor (5028): yall toasted in a roll bread
Progress update bench press 315 lbs. (video) mikew 27 7 yearsSRorhrbac0808 (47098): this mu fugga STRONG
7 weeks in on cutting diet.. ksrcrider 3 7 yearsksrcrider (328): their .5 inches bigger.. Iv been going heavy on everything for the past month now.. been doing a push/pull routine.. 5-6 sets in the 2-4 rep range..
considered newbie gains still? Trharrison 5 7 yearsTrharrison (172): thanks man, im going to try and get a vid up in a few days for proof :P
Addicted to fitness leokozian 12 7 yearsHamer93 (9553): I didn't mean I can resist temptations, I ment I can eat food I like in moderation and not need to think shit! I'm gunna get fat or I am fat! I mean I can eat clean 90% of time and enjoy whatever else I want with no negative thoughts or effects
Millennium1's cutting thread Millennium1 Jump to first page153Jump to last page 7 yearsWbauman (952): I've really enjoyed this log. Was speaking to a buddy this am at the gym about how slow a process this is. Good luck and have a good time.
Progress from wrestling jamsoolee 5 7 yearsjamsoolee (34): 1st Week: http://i.imgur.com/ElJeKVr.jpg http://i.imgur.com/7OBwrA0.jpg 2nd Week: http://i.imgur.com/Rs0jhDr.jpg http://i.imgur.com/ydwMFm1.jpg
SHRUGS Ben777 21 7 yearsBen777 (5358): Interesting, like I said to Dirk - whatever works! I think the squeeze is extra important with shrugs, I just woke up and it feels like someone has taken to my back with a baseball bat! Love it
New gym. cassious 12 7 yearscassious (2926): In my opinion. Most people that train for a sport are humble. those that just want to look fit for the ladies are usually little boys.
Cutting progress - bodyfat level strangewayz 13 7 yearsMCarey (2179): @SwoleAnimal I got rid of body hair to see how much it helped, I supposedly look slimmer and cleaner according to the Missus but I dearly miss my hairy chest! Ha
NEW PR'S _RudeCrew 2 7 yearsNorIda (46958): awwwwww yeaaaaahhhhh keep it up!
cutting update dollar786 4 7 yearsDominikGiggs (82): Dollar, you wrote that you feel hungry. May I ask you what you ate ? I mean when you´re on a cut it does not mean you don´t eat anymore. What about slow digesting carbs, like oatmeal ?
Some nice PRs for me today DemGainzzz 13 7 yearsDemGainzzz (91): ohhhh lol thanks man appreciate it
Dwatson TSG Squats and Pic Update dwatson Jump to first page82Jump to last page 7 yearsSRorhrbac0808 (47098): i think some girl used to call me that
johon6's progress thread n diet johon6 Jump to first page41Jump to last page 7 yearsjohon6 (1393): Proper proud ! felt good yesterday, chest n biceps day smith machine press 1 x 20 x 40kg 1 x 10 x 60kg 1 x 10 x 70kg 1 x 10 x 80kg incline machine press 2 x 10 x 35kg 1 x 6 x 45kg + 2 x 40kg 1 x 10 x 40kg cable crossovers ( from the bottom ) 2 x 10 x 35kg 1 x 10 x 40kg 1 x 10 x 45kg from the top 1 x 10 x 45kg 1 x 10 x 50kg 1 x 10 x 55kg 1 x 10 x 60kg dumbell curls 2 x 10 x 12.5kg 1 x 10 x 15kg barbell curls 3 x 8 x 25kg preacher bar...
Year and half transformation (quick photos) kospel 8 7 yearskospel (199): LOl it's never over because I love this lifestyle more than beer and partying :P I used to work out by responsibility, now I have to take a day off once a week by same reason. What comes to cutting I am doing it at the moment. I believe in cardio but IMO it's all about IIFYM. However cardio is a good tool and walking 45min per day also relaxes me well (Allows me to eat 200 calories more so I can have a bit something good during the...
two update pix AKK 11 7 yearsAKK (1998): http://oi45.tinypic.com/35ml1e0.jpg trifecta
My first bulk. Journey and progress Hamer93 9 7 yearsHamer93 (9553): Yeah I'm in the same mind set! I want to start gaining mass as quickly as possible as I don't wanna waste time but I don't want to bump it up so much I gain excess fat, patience is best but its a killer accepting it
Happy Birthday to Myself GStarRaw 9 7 yearsMCarey (2179): HBD man
cutting update (piks included) dollar786 8 7 yearsDukenhiemer (23939): No need for that much protein. Drop your protein to 160-170 and put the rest in carbs.
Haven't squatted for 1 year already ilifthard 7 7 yearsdwatson (26511): Cool man, i believe ya. Glad the back is healing up for you
Progress BRANDON_12 29 7 yearsBRANDON_12 (1528): Okay next time i post a picture will be right before the trip thanks!!
Breaking PR Markovich 13 7 yearsshannowman (6367): I use metric, but I dont think the numbers mean a lot to the guys used to using imperial so I tend to describe things in number of plates or add a conversion to a few numbers to give them some context.
Great month! Jayatfc11 6 7 yearsJayatfc11 (274): Without a belt form was good had feedback! Thanks I plan on it :)
Transformation. I hope that i can help you. saylee 7 7 yearsrhondagraymond (7): this is some hard work man! inspiring!
My Journey dexxflex 5 7 yearsdexxflex (43): Freaking creeps
3 plate bench. shannowman 15 7 yearsDemGainzzz (91): Great work man. I hope I can get there one day.
GREAT 6 month PHAT results! kickinchicken 20 7 yearsjohon6 (1393): awesome gains dude !!! i'm gonna give PHAT a crack whilst cutting, see how i go,
PICS OF THE CHICKEN (progress photos) kickinchicken Jump to first page37Jump to last page 7 yearsElminister (3412): Nice stash of toilet paper. Nothing scares me more than running out of toilet paper in the wrong moment.
I'm back... for good... Corkey 9 7 yearskickinchicken (8717): @Corkey Glad to have you back. I missed havin' ya around. (who is this guy?)
Rate my pic please(profile pic) stinkydiver36 Jump to first page32Jump to last page 7 yearsstinkydiver36 (1861): Hahaha yes sir, fiances phone. I just got my new phone, same as her, so apologies about the phone.
Updates & Picture AarronStenner 5 7 yearsAarronStenner (10990): Im 3lbs leaner than what I started out with RJ but my measurements are slightly bigger; strange but cant see that happening for much longer haha; hoping this week to be back over 170lbs
AverageJoe is going on a bulk! LOG AverageJoe Jump to first page161Jump to last page 7 yearsAverageJoe (4510): 190.2!!! But it seems I'm stuck there... I'm going to carb up on saturday, before doing my 5/3/1 bench press (currently at week 2 of month 3, 3 reps +) I had a hard time going for the five reps last week, i stopped at 4, that got me so maaad. But my shoulder was hurting a lot and i had no energy that day. My military press has exploded. Last month I did 3x145, i did 5x150 yesterday wouhouuu Deadlifts and squats are increasing steadily. FUCK...
My latest experiment (short log) Cannonball 22 7 yearsCannonball (6283): Me and some bro's, so yeah its brosciene. We are some clever bro's tho
Maarten - LOG Maarten Jump to first page147Jump to last page 7 yearsMaarten (4299): Log is going back online! Bodybuilding hasn't been out of my life. Only Internet has been, sorry guys!
Deadlifting tips for Beginners !!!!!! FiremanSi 3 7 yearsFiremanSi (42408): No problem man... Elliot hulse is a really good guy. Check out his stuff on youtube... Good advice across the board i find.
Progress so far Jezza_91 12 7 yearsDexdbest (4792): You sexy bitch!
Sad news once again. GStarRaw 9 7 yearsGStarRaw (1441): Yeah i take imodium sometimes :) Thanks for your advice too bro.
GUYS GET IN HERE!!! -TheRoadToThePros SRorhrbac0808 17 7 yearsoceanair (18011): @IrishGymSheep lol what is that? i wonder who's who hah.
One month ago and now. stinkydiver36 6 7 yearsstinkydiver36 (1861): So this is what I look like now. I am skinny, I know... I am doing what I can to gain the weight. But this is what I look like. http://forum.simplyshredded.com/images/avatars/20130207_113118stinkydiver36_th.jpeg
Something i gotta share Dexdbest 9 7 yearsoceanair (18011): Nice progress. Keep it up!
6 Months cassious 3 7 yearscassious (2926): 107kg squat today. Gonna destroy it.
AarronStenner Log AarronStenner Jump to first page44Jump to last page 7 yearsAarronStenner (10990): Lower Body Power & Upper Body Hypertrophy Moved my deadlift power to upper body hyper day because I had to be quick when I done lower power Lower Power Squats 75% of 1RM- 6x3 Good Morings 3x3 Hack Squats 3x3 Leg Extention 3x6 Seated Hamstring Curls 3x6 Upper Hyper All exercises apart from deadlift where done with explosive concentric and a controlled excentric with a pause. Bench Press 3x8 Deadlift 75% of 1RM 3x3- was supposed to be 6x3...
Did quads today Snoogal 6 7 yearsSnoogal (190): Walk out the gym looking like you have just woke up in after being spiked with Rohypnol..........ha ha ha
bulking 5 months in need advice dollar786 8 7 yearsShezza94 (58): Don't drop the weight on the bar at all when cutting. I would add some strength training in to your routine so you can maintain your strength while cutting and maybe even gain a little, that's just me anyway's
Our boy Skullay dwatson 15 7 yearsFiremanSi (42408): Lookin SLICK !! Good things come to Good People man !!
Its my birthdayyyyyy _RudeCrew 21 7 yearseingold (1291): Happy birthday hope all your dreams of becoming massive come true
Benchpress PR Markovich 3 7 yearsMarkovich (595): Thanks ;) also used some wood boards to stop the bar a bit under 10 cm from my chest, got 4-5 reps with 85 too :D
Duke vs. Srohr 315 Bench (I'm Dead) SRorhrbac0808 Jump to first page94Jump to last page 7 yearsSRorhrbac0808 (47098): yeah I hear that... Don't worry ill be on the same boat ;)
@misskelseysmith 1.5 year transformation the1 Jump to first page77Jump to last page 7 yearscoolguy1993 (13237): fantastic transformation in such a short time frame. Great work,keep it up!
Progress 2122012-2072013 NorCalJR 6 7 yearsNorCalJR (49): Thanks guys!! I still have plenty of fat to shed especially in my gut, but I cannot wait to do a clean bulk. Been reading and trying to gain as much knowledge as I can. My only regret is I wish I focused more on my dieting early on.
new pr!! jphillips17 13 7 yearsDukenhiemer (23939): I haven't done preacher curls in so long. 0.o
Great Month!! MCarey 17 7 yearsJayatfc11 (274): Boooooo !:)
Sad News GStarRaw 22 7 yearsGStarRaw (1441): ^Shit dude, guess i'm lucky. There was one time, i was watching modern family, took a fart, hmm it was a bit watery. Checked ... Shit son, i shat my pants.
I've missed SS!!! brian12 21 7 yearsalexmuller (5452): welcome back man! Glad you had a good time, and your new apartment looks amazing!
NorIda is a Phatty (3) NorIda Jump to first page500Jump to last page 7 yearsNorIda (46958): Dearest Derek. I hate you. But Log Number Thr33 is in the books. Post if you want me to continue.... Wait a minute,... no posts, Looks like I won't do another log! Or will I!? Hmmm..
timeline of my progress-give me advice haydondb 3 7 yearsWinnersNeverQuit (10311): You may train legs but with stats like that it doesn't appear near the same intensity or frequency of your upper body, upper body's coming on nicely though
incline dumbbell press 130lbs for 9 reps :) the1 15 7 yearsGStarRaw (1441): Everybody wanna be a body builder, but no one want to live this heavy ass weight ! But someone will, and hes the1 http://www.youtube.com/watch?v=SwJr9ZduG6Y
Starting weight MCarey 3 7 yearsMCarey (2179): Body fat is right as it was checked by two people using two different callipers, I feel and look muscley-er so I can only imagine I've gained muscle?
Alex Muller is BACK alexmuller 27 7 yearsMaarten (4299): Finally! Looking forward to your log
210LBS- 19 weeks out , 4 wks to contest prep the1 Jump to first page500Jump to last page 7 yearsNorIda (46958): Last post!
Just wanna say thanks! Jayatfc11 2 7 yearsNorIda (46958): That's what we're here for dude Thanks for listening, and Grats on the prs.
18 years old/125kg SQUAT/320 kg LEG PRESS PaBloS94 7 7 yearscardinal (6175): Keep an eye out for your lower back arch. If you look at your squat your lower back and pelvis curl under as you reach the bottom of the lift. It means you're essentially compressing the spine. This will lead to injury so it's best to correct it now. Focus on sitting back into the squat and breaking with the hips and knees simultaneously. If needed, do box squats till form is corrected. Keep at it and you'll be at 200 kg by the time you're 20...
hey guysss. long time Dexdbest 17 7 yearsDexdbest (4792): Thanks thor i remember you too lifthard
KO'd again!! MCarey 5 7 yearsJayatfc11 (274): He needed to say this twice so you'd understand what he's going through, obviously happened hovering over the toilet!
Posing update... week 1 of cutting chriselkins 13 7 yearschriselkins (1597): I felt terrible initially. Will patiently await your response. lol
Lean log! BRANDON_12 8 7 yearsBRANDON_12 (1528): Have to stop working out for a while because of my arm and baseball. My arm gets really tight when wokring out and throwing... hopefully i wont lose any muscle.
What do you guys think? CLoBosco9 18 7 yearsCLoBosco9 (13): Thanks for input, not currently on any particular strict diet, so I'm guessing if I was to go on one for a few weeks (4-6) if I were to eventually do a show then I would drop a few %?
So STOKED! Baggy 9 7 yearsJayatfc11 (274): I'm the same these boys warm up with 100, I hit 110 after a while out with legs looking to hit 140 soon enough get the leg drive back! Fair play keep it up
Just thought I'd say MCarey 21 7 yearsJayatfc11 (274): 180kg now for a few ;)
Light weight baby!! Markovich 6 7 yearsMarkovich (595): Yeah, really focused on having a strongmind. Tried to think that 130 KG was only 100, but I got it up! Thought my face was going to explode, but going to try 5x5 with 100 KG next time =) increasing the reps a little bit
best of the best Jezza_91 1 7 yearsJezza_91 (1315): You cant go into anything in life being half committed whether it be marriage, relationships, work, school your hobby or even fitness. You need 100% commitment, 100% will power and a clear image which not even the dirtiest of mouths can tarnish. Its nearly the end of January, so how many are still on there fitness or other related goals?
ilifthard's PHAT LOG ilifthard 13 7 yearsilifthard (3241): AYEEE I'm feeling so proud! I've done 220 lbs x 8 @ Barbell bench Press!
Kathlete's log kathlete 2 7 yearsWbauman (952): Def look leaner to me. Great job. I commend anyone who is dedicated to this lifestyle. It's not easy. If it was everyone would be in shape.
2013 Goal List G3NGHIS 9 7 yearsG3NGHIS (8532): I have a degree in Classical Civilizations, one class away from a degree in Philosophy Pre-Law, and a few more from another degree in history. I want to go to Law School and somehow found myself having three majors for my undergrad
Update with pictures OhhLoLo 9 7 yearsOhhLoLo (3393): creatine mono, c4, and protein! its all my roommates. i dont take creatine, and my preworkout is pure caffeine powder.
Bulky time is done Jezza_91 14 7 yearsWbauman (952): I know I feel a shit ton better with the carbs. Will never do that low carb crap again. I still lost weight This week with 295g in carbs per day.
Before Barbell Shrugs/Rows and after. ilifthard 5 7 yearsSRorhrbac0808 (47098): The twins got that back!
Cross training for fat loss results... Thedude67 8 7 yearsSRorhrbac0808 (47098): and there is nothing wrong with that :)
Zyzz Eat your heart out! R.I.P Jealster 5 7 yearsJealster (91): Safe bro!
Dwatson.. Update dwatson 26 7 yearsSRorhrbac0808 (47098): awesome update bro!! Good work sir
Yo the1 17 7 yearsAKK (1998): 180x4 yates row Pulled 325x1 from my weak point of my DL (mid shin is where I always fail to make the lift) not sure if PR or not but I was happy with the quality of the lift. Started benching again, never seem to progress on bench when I use a regular grip so Im back to a thumbless grip. worked up to 170 for 1, which was probably 90 percent then dropped down to 145 and did 9 Tomorrow my goal is 180 for 6 on yates row then attempt...
Legs :) MCarey 2 7 yearsdavid12345676 (8566): sweet
Yeah buddy!! Markovich 6 7 yearsshannowman (6367): Awesome man, great increase!
2011-2013 Progress pictures. Antonscalia 5 7 yearsAntonscalia (4): Genuinely laughed. Alcohol makes many things difficult, that's why i've stopped drinking partly, along side the health/nutrition and gym interaction
Motivation Fredsell17 21 7 yearsFredsell17 (43): Thanks guys. I appreciate the feedback.
brian12 Wbauman 1 7 yearsWbauman (952): Anybody hear from him. Back from honeymoon? Looking for his progress pics after his bulk.
BEAT MY PR cassious 13 7 yearsGStarRaw (1441): Shit dude, same, just cracked 100 x 6. ! Good work brah.
A new short vid for y'all chriselkins 10 7 yearschriselkins (1597): Any recommendations for vids? I'll have some good ones once contest prep officially starts. Any ideas between now and then?
KRIZTUFF goes PHAT - Day 1 Log KRIZTUFF 2 7 yearsMarkovich (595): Love the picture hahaha :D Good luck ! =)
How much do you increase? AarronStenner 19 7 yearsDukenhiemer (23939): Slow and steady wins the marathon. Previously I have used the 70/80/90 percent rep scheme on three's and I got hella strong. Every time on my last set I would go for as many as possible and then base the next weeks percentages on my new max. Worked like a charm for me, I can't do it anymore because I get burnt out quickly now. School blows!
endurance BaiTu 2 7 yearsBRANDON_12 (1528): Sounds like some crossfit stuff.
My transformation so far James Jump to first page38Jump to last page 7 yearscoolguy1993 (13237): Awesome! Legs look pretty big too! You should definately do a competition in a year or so. Good luck!
Bulking......... WITH RJ PERKINS ;) SRorhrbac0808 Jump to first page500Jump to last page 7 yearsoceanair (18011): @SRorhrbac0808 lol at the pumpkin! you went HAM on those deadlifts Rorh! :D edit: fuck, now i feel bad that i was the last post haha.
Guys!! Might have a sick kent opportunity!! SRorhrbac0808 Jump to first page40Jump to last page 7 yearsYoungbrah (112): Definitely smashing tomorrowland this year to cap off a big world tour of asia australia and eastern europe!
Duke is BULKING with RJ PERKINS!!! Dukenhiemer Jump to first page500Jump to last page 7 yearsMaarten (4299): http://25.media.tumblr.com/tumblr_m17ybqxp5n1qiwc5qo1_500.jpg
Pls estimate my body fat % and shoutout! alfa345 12 7 yearsalfa345 (67): cheers bro!! its a lifestyle now so defo gonan keep going
Bunter225 - PHAT Boy Log bunter225 Jump to first page32Jump to last page 7 yearsbunter225 (829): Whoops, 23 days since an update, nevermind Ive got a trainging diary that Im logging sessions, nutrition, how im feeling and my motivation for that day. Ive been easing the cals up for a few weeks now as I transition in bulk mode, currently on 2750, next week on 3000, week after 3250 then 3500 the week after that. This is ~400 above my maintenance. I dont have a particular weight in mind, I will keeping an eye on the mirror. I just want...
Good starting lifts?? Crod1624 9 7 yearsMassthetics (364): should go bench squat then deadlift in terms of strength
3 months Ecto Transformation Iura Jump to first page93Jump to last page 7 yearsFiremanSi (42408): @Thedude67 Well for me its because in the morning i'm empty stomach and starved and dehyrated... end of next day i've consumed 3600(bulking) cals and 3-4litres of water... i.e. i'm full and hydrated. I'd think it'd be weird to be heavier in d morn that at nite !! IMO Just me though.
back training after taking time off AdR1aN43 4 7 yearsAdR1aN43 (10): shoulders are fine now
17 leg pressing 535 is this good kgreene110 9 7 yearskickinchicken (8717): So you leg-pressed 535 but was squatting almost 500lbs and you are wondering if you have strong legs? Sounds like you answered your own question dude.
Max lifts when you were 16-17 year old. DFMaster240 Jump to first page54Jump to last page 7 yearskickinchicken (8717): I also weighed about 135-140lbs at 6ft
My Journey Begins [PICS] Road2Shredded 9 7 yearsdavid12345676 (8566): lol
Mikhail is getting PHAT! Part 2 Mikhail Jump to first page32Jump to last page 7 yearsMikhail (517): http://i46.tinypic.com/2lnfi2q.jpg http://i49.tinypic.com/641pgh.jpg http://i45.tinypic.com/2cnyue0.jpg bit of an update. staying pretty lean and seeing gains. loving it. been doing eat stop eat and like this way of fasting a lot. I want to get into some comps soon. 8 months is how long before i feel im ready. Thinking about going to some PL meets. Deadlift is up to 465 now, so i feel like i could compete. picture related. ...
Failing on Squats nosquatch 1 7 yearsnosquatch (25): Failed on my very last rep of 3x3 285lb sqauts with no spot. No worries, the squat rack is my friend :) Don't be afraid to test your limits fellows.
Got my first post college job offer!!! G3NGHIS 25 7 yearsG3NGHIS (8532): @Baitu @Markovich Yeah, I really didn't think about that too much, Frank Yang shows off all his gyms! @Method I want to take the year off, I haven't had more than a few weeks off from school in three years. I take summer school every summer. I'm close to fizzled out on learning, don't want to go crazy in law school. Also, I want to take advantage of rolling admissions. Definitely agree with getting involved in the real world and then not...
updated photos! nicholascollins 9 7 yearsZyzzst (4486): awesome gains....props to you
Dwatson's Progress Log With RJ and TSG (6) dwatson Jump to first page500Jump to last page 7 yearsDukenhiemer (23939): I just filled this thread! GG
New Bulking Diet Plan? 165Lbs 5FT 8INCHES SamCogz 10 7 yearsParismilton (1): Everyone has to set his diet plan according to him/her, but according to new research , theres a method to find out how many calories one must take, you can calculate it easily by this formula beyond diet program is for complete fitness.
Ask Me Anything - My journey to the Rumble! AliHalawa Jump to first page64Jump to last page 7 yearsAliHalawa (73): Thanks bros for taking the time to read my experience and asking questions. Hope I helped out bro's, keep asking questions and feel free to shoot me a private message anytime. Happy New Years to all you guys and keep training like soldiers. More Progress to Be Posted :D
Teen Transformation and First Competition! Ezravdb 29 7 yearscoolguy1993 (13237): just done it there! good luck! have a great 2013 and keep us up to date with how your doing,its good hearing from you!
Thor cut progress pictures & update Thor 14 7 yearsSwoleAnimal (5971): Lookin' juicy brah.
Added 45 lb. to my Squat in One Month (PHAT) nosquatch 6 7 yearsdavid12345676 (8566): lolololl looks like freaking bane is spotting you.
Training Program for hypetrophy only? ionatan 14 7 yearseknight (58109): I guess the obvious question is why not? -3X
mock powerlifting meet Rand 12 7 yearseknight (58109): @Rand this may help: http://www.powerliftingwatch.com/node/4421 -3X
progress and update WinnersNeverQuit 9 7 yearsWinnersNeverQuit (10311): I'm nearly back to full strength now! went to the gyn today and was shooting for a triple on 375lb deadlifts, got them easy and then just decided to carry on for as many as possible. Ended up getting 8 clean reps before my grip gave out. This puts my 1RM at 467.5lbs! I'm going to try and get 395 next week for at least 5 reps before my having to have 2 weeks off legs due to my knee operation, but, I'm happy to say that i'm nearly back to full...
1RM Update AarronStenner 7 7 yearsAarronStenner (10990): Thanks dude!
bulking update and 1st posing (video) chriselkins 30 7 yearschriselkins (1597): Oh yea, everything cold, no pump at all
Can't wait to BEAT IT! wannabemuscular 25 7 yearsdavid12345676 (8566): noiceeeeee. IN4VID of you beating the hell out of it.
Progress pic (before I get fat for holidays) Elminister 7 7 yearsElminister (3412): Thanks guys! Got big plans for next year! Started training about a year ago after my second knee surgery (reconstruction of anterior cruciate ligament) at around 62 kg and maybe 12-13% bf. I spent entire April living off of food orders, kebaps and pizzas while I worked abroad, ottherwise I wouldn't have gained that much fat. This is my first proper bulk, so I got big expectations. So far I'm loving PHAT and pretty much increasing my lifts...
Hit a PB yesterday Massthetics 11 7 yearsMassthetics (364): cheers shredders, appreciate it!
1,000 pound club here I come BaiTu 21 7 yearsIronAsylum (1): reading this made me count up my maxes and im pretty sure i can hit the 1000 club 415 deadlift probably can do more now last time i bench maxed was 325 and i used to squat 405 for reps
Just got back from hospital! G3NGHIS 14 7 yearsdavid12345676 (8566): woooo you gonna be alright buddy :)
1 year transformation ksrcrider Jump to first page38Jump to last page 7 yearsksrcrider (328): THEN FUCKING DROP IT DUDE MY GOD...
Zyzz Transformation Inspired Jealster Jump to first page35Jump to last page 7 yearsJealster (91): KalletSc - your looking lean in your pics great body to bro, I think some people take things to seriously on here the main thing is to keep the fun in training and thats what i try to do them chin ups with leg raises are something new to shock the muscles and it keeps your reps slow and controlled.
Estimate my Body Fat Percentage ionatan 19 7 yearsSRorhrbac0808 (47098): damn. You say your 17?!?!?! you know how much potential you have to put on some legit size? hahah don't be scared to put on a few lbs bud. srs
2 x PB'S in one week. Hel Yeah!!!! pl8e 3 7 yearsSRorhrbac0808 (47098): congrats bro! PHAT IS KING
Been gone awhile Calvert123 10 7 yearsCalvert123 (34): @tyguy Nope not today. Today is my off day joke
FORM CHECK: Overhead Press (video) Spankky 22 7 yearsbrian12 (9495): Yeah, I agree - forearms should be vertical/ 90 degrees at starting position. In the video they are pointed inwards
picture whoring & critique please NattyUKSoldier Jump to first page36Jump to last page 7 yearsNattyUKSoldier (28): Haha dont know about Kiwi Army but British Army officers do not become PTI's unless they join PT corps which is very rare... Hope all goes well for ya buddy
started my bulk dchshuskies 5 7 yearsdchshuskies (1): Thank you for the input guys, ok so before I started bulking I was eating 3000 calories and I was keeping at the same weight so what do you guys think my calorie intake should be at now? thanks
AlexMuller Push/Pull/Legs alexmuller Jump to first page293Jump to last page 7 yearsstewie (442): l/p/p seems to work great for you Alex,well done. Did you mention somewhere how many reps to do per set? Looking to start this in January.
#meow#squat#VIDS#formcheck#slowprogression SRorhrbac0808 13 7 yearsSRorhrbac0808 (47098): eh.... Kinda lol. I'll admit. SHit was heavy LOL. I FEEL it today (2 days later) haha. Trying to recover asap
It is time! AarronStenner 7 7 yearsAarronStenner (10990): haha it will take a few weeks to see what foods i can manipluate and so on; excited for this shit! @Dukenhiemer Yes he does respond quickly and is easy to talk to!
Hit the 200lb Club, Meet with Pro Trainer EFJK 23 7 yearsEFJK (2316): Right now I'm focusing on building some more thickness to my back. Still feel like my back is one of my weaker points, as I really didn't start hitting it consistently or correctly until about a year ago. Here's my last back workout: 45-60sec rest periods Wide-Grip Pullups - 4 sets 10x BW 10x BW+10lbs 10x BW+25lbs 10x BW+25lbs Barbell Rows - 4 sets 10x 185lb 10x 225lb 10x 245lb 8x 275lb Hammer Strength Reverse Grip Pulldowns - 3...
transformation video sickrykes 4 7 yearssickrykes (1651): haha cheers guys
First day back at the gym Zny93 7 7 yearsZny93 (91): @jonrivs49 That part I agree with, but the reason I was hesitant was making a bad situation worse you know?
breakin records! Ramses 3 7 yearsstewie (442): Nice going and well done, feels good to break personal bests. Last week I did 7 reps parallel bar dips with 45kg hanging from the waist. Weighing 68kg at the moment.
Ranson 2.0 journey to the 2013 jr nationals Ranson13 27 7 yearsRanson13 (370): I just like trying different things to see how it works to so that's what I did today since I have limited equipment
Shredded log Shredded 9 7 yearsShredded (58): Hey man! Thanks, yeah i know i should train legs 2x week, but i will do so soon, i'm just thinking atm; Ok, im starting out and i'd like to train for a month more, and then focus more on legs from there. This is because i have two training partners that i train with 4 times a week, and they're also starting out, so we agreed to wait abit with intense leg training hehe. Thanks brah, i still have trouble eating alot, its something i must get...
picture guesstimate sickrykes 18 7 yearsthe1 (33861): i was gonn say 155-160lbs
What's your best lift? Cannonball Jump to first page33Jump to last page 7 yearsDukenhiemer (23939): 510 deadlift @ 164 320 bench @ 165 425 squat @ 160
Judge my progress stewie 13 7 yearsZny93 (91): @pandasashi In the first pic.
squat form check OhhLoLo 12 7 yearsDukenhiemer (23939): @Sick, it looks like your knees are going in a little bit, I used to have the same problem until I've started doing some adductor and abductor and have noticed a big difference already. I would try it out, if I were you!
WinnersNeverQuit doggcrapp log WinnersNeverQuit Jump to first page61Jump to last page 7 yearsWinnersNeverQuit (10311): Yeah it is a bit boring, I do prefer te doggcrapp style of training as I love lifting heavy ass weights and I only have to do one set
Ode to the latissimus dorsi - Lat thread SwoleAnimal 2 7 yearsNorIda (46958): http://i1052.photobucket.com/albums/s458/NorIdaLifts/B79E8915-5D70-42F9-A17F-D758A1440879-24296-00001DD30C7E158F.jpg Dem Lats!
So excited! AarronStenner 8 7 yearsAarronStenner (10990): Got to up my game!
still bulking my progress nutellafreak 5 7 yearsnutellafreak (4): Cheers people that replied, Im not worried about fat gain just want to bulk up more to like 163 (march end)then take a little break then keep bulking to at least 180. Also wondering will my gains slow down as it will be my year in training in april or so
MyOwnEntity dwatson 18 7 yearsdavid12345676 (8566): yeah hes super shredded! deff miss him around on the board, cool dude for sure!
Son ofa Gun (missed legs day)...... SRorhrbac0808 9 7 yearsIrishGymSheep (10554): I never give days, if you miss a day the next day should just be what you missed.
Brutal Workout AarronStenner 5 7 yearsAarronStenner (10990): Ive done GVT, its immensily taxing on the head as well as your body haha
Little Update _RudeCrew 10 7 yearstamere01 (7126): RESPECT my man. That amount of weightloss must have taken hard work and dedication.
Transformation and advice Thisisscotty 12 7 yearsG3NGHIS (8532): Sounds good buddy, good luck in the future and remember what is best in life http://youtu.be/6PQ6335puOc
incline dumbbell press 120lbs/13 reps vid the1 27 7 yearsNorIda (46958): http://forum.simplyshredded.com/images/avatars/Back_2dwatson_th.PNG http://forum.simplyshredded.com/images/avatars/image4the1_th.jpeg http://forum.simplyshredded.com/images/avatars/default_avatar.jpg
AKK log v2 AKK 29 7 yearsAKK (1998): So back at the gym going to be running this routine for three-four weeks while I determine what squatting form I want to do/improve squatting form Chest/tris/front delts/lateral delts + quads back/traps/reardelts/lumbar + hamstrings im eating majority of my calories before I workout on days I workout later in the day. Doing this to see if I can get in more meals.
Starting again after 4 weeks varunj17 8 7 yearsDukenhiemer (23939): Not quite! But thank you anyways. :)
Getting Leaner for my Photo Shoot (G.Kofi) georgekofi 6 7 yearsgeorgekofi (28): yeah nov 18. my photo shoot is end of december. And im sorry I really don't know how long im working out...I guess around over 3-4 years now...but mostly for Football :) new update pic is coming soon
Opinions please cassious 12 7 yearsdavid12345676 (8566): winter? summer? its always bulking season brahhh gotta get big to get shredded
Video of maxing out on all lifts chriselkins 27 7 yearschriselkins (1597): Actually, some of layne's videos are only available on youtube, I think due to monetization. can you try to just link the video?
Transforming slowly. Now FAST Trharrison 3 7 yearsTrharrison (172): yeep
good morning shredders the1 2 7 yearsSRorhrbac0808 (47098): YES!!!!! nothing beats waking up and hittin the gym
Just started IF on Monday and loving it! rfay 2 7 yearsgeorgekofi (28): yeah keep it up I dont do it everyday but I def see the results! Good Luck!
back into it sickrykes 8 7 yearssickrykes (1651): yeah get dem 25s
week 7 progress. Trharrison 9 7 yearsWinnersNeverQuit (10311): Advice, sqyeezing your traps together takes away from the v shape if your lats coming out from your waist
female-fitness-log/progress-pics.. misskelseysmith Jump to first page32Jump to last page 7 yearscrackle (183): Inspirational !
Finally Admiting to Myself AarronStenner 13 7 yearsAarronStenner (10990): Think il go with every 6 weeks; do you lower your calories for that week or keep them the same ?
What did you do this year? Jezza_91 Jump to first page32Jump to last page 7 yearsG3NGHIS (8532): When I was 23, it was a very good year for the lifting of the weights http://youtu.be/emAe6IClGys
Pics From Photoshoot... Moyo 11 7 yearsMoyo (145): Thanks @Jezza_91 I need to work more on my legs. I need to put drop-sets back into my leg workouts. The DORMS in the morning plus the gains were too good to have neglected them for so long. I didn't get much calf shots but at their biggest a few months ago they were 15.2 inches Diameter. That will also be improved on soon enough. I'll start a blog to record my workouts diet etc soon enough. Thanks for the positive feed backs guys. Really...
My log to become a fitness model (hopefully) ssfan12 16 7 yearsssfan12 (82): @igg By stacking do u mean the suppsi take?
P.H.A.T. Chicken (2) kickinchicken 4 7 yearskickinchicken (8717): @In4gainZ Yeah, I agree. My PB is 465x1 but that was a while back before my ankle and then foot injuries. And although I'm not squatting near what I'd like or think I'm possible of doing, I've been diligently squatting all the way down and as opposed to just below parallel. It makes it a bit more difficult but my hams are finally growing since the change. I believe it'd be much more impressive to get back to 465 but do it as deep as possible so...
Tracking my cut: Update #2 (Video) Spankky 1 7 yearsSpankky (19): Hey all, Thought I'd share this here for anyone who wants to give some feedback or anything, not a huge change in my body comp this video (~3 weeks since my first video). Basically got pretty sick and lost about 4-5 kg in the matter of a week, watch the video where I explain it a bit further :) http://www.youtube.com/watch?v=VD9SCKlY7h0 Thanks - Leroi
My Transformation RANIERI 14 7 yearsRANIERI (202): @oceanair yeah its one of my favourite songs thought it went pretty well good to see someone else agrees :)
Your Improvements/Achivements AarronStenner 14 7 yearsAarronStenner (10990): Good man; its hard noticing physical changes in yourself
Hows it going simply shredded! Im BAAACK! cassious 3 7 yearsoceanair (18011): bien
checking in! GettingThere 6 7 yearsGettingThere (148): yeah, i get what you mean. dont know if i cant be bother right now haha i think thats a tomorrow adventure haha.
Thor update Thor 8 7 yearsThor (5028): Haha I'm not a super pics type guy - plus I lost 2 years worth of progress pictures when my laptop got stolen
Doing it Youngbrah 21 7 yearsdavid12345676 (8566): op delivers wheels pictures. your alright kid! welcome to the forums. you will learn much here
scotian update! Scotian 14 7 yearsScotian (9922): Keep working at it bro you'll get it
Flexin_allday OFFICIAL LOG- NO TURNING BACK Flexin_allday 28 7 yearsdavid12345676 (8566): iv find i wear sweatpants alot now haha. all my damn pants are tight now
Teen Progress Log to Strength/Aesthetics chrisbshredded 16 7 yearschrisbshredded (4): DAY #9 WORKOUT Warm-up: - Built up from bar, the adding weights Strength/Hypertrophy: - 4sets, 10reps of Shoulder press (20,[35,35,32.5,32.5]kg All above 3minute rest between sets - 4sets, 8-10reps of DB Shoulder press [15, 15, 15, 15]kg - 4sets, 12reps of Front lateral raise [7.5, 7.5, 7.5, 10-7.5-5 (dropset)]kg All above 2minute rest between sets - 4sets, 20reps of Lsitups, 1min rest - 2sets max-rep sit-up, 2min rest Cool-down: N/A ...
Youtube, Getting Shredded on McDonalds, etc ckbrah 8 7 yearsckbrah (1): Feel fine, would feel better on higher calories, 3 weeks to go then I get to eat more :)
Intro,Info,Pics GBODT Jump to first page41Jump to last page 7 yearsshannowman (6367): Fair play on getting the pics up so fast. Impressive wheels too.
first real attempt at 405lbs, vid Flexin_allday 7 7 yearsSRorhrbac0808 (47098): ^ yah good tips nor..I agree on low bar most def (personal preference).. Congrats the1 on going up to 405.. It really is a mind set when you move up in weight on squats hhah I found each time I went up a 25 or 45 I just had to grab my sack and do it..... I bet money now that you did that 405 you will be able to do it a lot more comfortable from now on and get your form down better and better. All in all good job moving on up
Brian's Big Bulking Bonanza!! brian12 Jump to first page70Jump to last page 7 yearsbrian12 (9495): Took a quick pic of my legs this morning. Added quite a bit of size over the last 3 months http://i1204.photobucket.com/albums/bb413/tylerdurden15/2012-11-24120811.jpg
Best cutting routine ionatan 4 7 yearsionatan (31): thanks
Junior Bodybuilders MrJake 9 7 yearsdavid12345676 (8566): and not a leg was trained. thanks goodness the last in line at least wore pants to cover his legs haha
Thankful for a new PR BaiTu 9 7 yearsthe1 (33861): good job bro
Help with making a traning program. Tobias0211 4 7 yearsTobias0211 (1): I do legs, but i don't have a solid program.
TWO YEARS TO THIS DAY!!!! Mikhail 14 7 yearsseansm10 (906): not a lot of words to describe it buddy awesome work! youre jacked!!
NorIda is Still Getting Phat (2) NorIda Jump to first page501Jump to last page 7 yearsdwatson (26511): ahahahah got ya!
week 3 - PROGRESS UPDATE olnfat54 2 7 yearsDukenhiemer (23939): Good for you!! Keep it up! The results are beyond worth it!
My shoulder is HEALED!! alexmuller Jump to first page42Jump to last page 7 yearsryzymillzy (283): Just searched for threads with shoulder problems.. I probably should of just posted here before starting my own threwad on it.. so, sorry to dig up old thread @alexmuller but did you do the shoulder shocker while you had shoulder pain? would you advise this if not? I'm having rotator cuff problems but wanna get fixed up asap!
My Progress from Day 1, What's my bf%? Diaz 10 7 yearsDiaz (367): Thank Norlda !
I hate to FAIL! kickinchicken 5 7 yearskickinchicken (8717): Next time I'll tell myself I'm lifting kittens or lawn gnomes or something. Ahhh! I kinda want to go back to the gym right now and do it.
I now have a BMI in the Obese category ;D UmichBrah 6 7 yearskickinchicken (8717): It changes all the time to make people think they aren't obese. Like grading on a curve.
Horrible Workout AarronStenner 15 7 yearsHamersmash (199): Hey everyone has a really shit day once in a while - it's going back and getting it fucking done which is the main thing. Just use your disappointment, anger and frustration from your last workout to go nuts and tear that shit up. Don't watch Kai Greene videos though coz he's always jerking off in them haha :P
squats WinnersNeverQuit 5 7 yearsWinnersNeverQuit (10311): First deadlift session as well after breaking.my leg, hit 330lbs for 5reps and then 350lbs for one, pretty happy with that, only lost 90lbs one my deadlift strength now
Update Pictures AarronStenner 29 7 yearsUmichBrah (100): Keep it up!
ITS LEG DAYYYYYYYYYYY!!!! OhhLoLo 4 7 yearsOhhLoLo (3393): im pretty sure i cant feel my legs, musta done something right!
official mike w. bulking thread mikew 27 7 yearsthe1 (33861): great job bro, 315lb is just around the corner
206lbs climbing slowly, progress update the1 Jump to first page46Jump to last page 7 yearsthe1 (33861): scotian - hah ya bro, i always had a rip to me but i wasnt too big wannab- i chased that girl for 8 months, she broke up with her boyfriend for me.. dated for 2 months an tehn she broke up with me for one of my best friends ! ahhah, i said fuck that shiz an started lifting to get all the bishes !! also - even when i couldnt lift with injuries off and on, i could not wait to get back to the weights.. always had that drive in...
2 year transformation sickrykes 6 7 yearsthe1 (33861): big improvements bro, keep it up man i fucking roar every time i see that come at me bro pic u put on the gallery !! ahhahahaha... roaring , still
i just want you all to know OhhLoLo 2 7 yearsSRorhrbac0808 (47098): daaaaamnnnn!!!! SWOLLLLL
How much longer? BF% Estimate? lajoo 4 7 yearseknight (58109): "50:30:20 protein:carbs:fats" You didn't really mean this ratio right? At any rate, I'd day you're still ~6 weeks away, depending on diet and training. -3X
If you think you can't... You can. UmichBrah 17 7 yearsSimplyHarvey (52): Top stuff dude, extremely inspirational!
CB's boxing log Cannonball Jump to first page48Jump to last page 7 yearseventheodds1 (5644): ^ yea shins are a bitch!! Especially when u get shin splints..
Gyno surgery next Monday nintendo64 8 7 yearsG3NGHIS (8532): I'm having hernia surgery on Dec 19th, I may go back to maintenance but I am not going to go into a deficit until I am 4 weeks post op. My recovery period is going to be six weeks. Heal then cut.
My body transformation in pics! ilifthard 8 7 yearsSimplyHarvey (52): It's a significant transformation dude! Hard work is clearly paying off for you :) there is no better feeling in the world!
1 Step Closer to my goal AarronStenner 14 7 yearsAarronStenner (10990): Thanks man!
Finally able to start lifting again!! Flippo4 1 7 yearsFlippo4 (223): alright ladies and gents its been 4 months since i have been able to do any upper body (shoulder surgery), but its time to get back into it! considering making a log. current stats 185 pounds 5'11 (dont judge to much i havent even done a pushup in 4 months ha) http://i1049.photobucket.com/albums/s394/Flippo4/IMG_20121108_082141.jpg however i have been hitting legs three times a week and they have grown greatly over this period...
November 6 is.... AestheticBrah Jump to first page80Jump to last page 7 yearseventheodds1 (5644): @AestheticBrah alrite man glad to know u. Stay swole.
Updates on 1RM Squat/DL video AarronStenner 1 7 yearsAarronStenner (10990): Sorry I couldnt get a video of me doing it. Hopefully someone can take a vid next time. http://www.youtube.com/watch?v=3qJHKhH3MRM&feature=youtube_gdata_player
My Bulking update: 18 years old. bigloufsu 27 7 yearspandasashi (3859): legit shoulders bro!
Day Two - and not an ache in sight olnfat54 2 7 yearsDirkenhiemer (12157): Decaff coffee? No me gusta. Green tea! Me gusta!
My 1.5 Years Progress (Video) Spankky 4 7 yearsOhhLoLo (3393): Yes, consistency is the key. You hit those macros every single day and get in the gym, your body will change for the better. HIIT is very good, in the cutting phase i do on-off sprints (sprint 1 min, walk 2 min, repeat) it really does burn that fat while keeping muscle gains. calories look pretty normal, it all depends on your body type/structure, everyone is different! My maintenance is around 3000 cals and i weight around 188lbs
Been training 4 months, am I looking decent? Shezza94 25 7 yearsShezza94 (58): Chest isn't actually too bad, I just can't flex it very well when doing side chest lol
2.5 year progression from 15 to 17 haydondb 18 7 yearsSimplyHarvey (52): Keep it up brah, no-one will touch you now!!
Im so excited! AarronStenner 5 7 yearsSimplyHarvey (52): Great goal dude. Sounds like you are pumped which is great. Make sure you bring a buddy to spot you and to yell at you a little to get that damn weight up! haha :) Good luck!
Dwatson's Progress Log with RJ Perkins (5) dwatson Jump to first page501Jump to last page 7 yearsdwatson (26511): Hahah 501 POST!!!!! COME AT ME BRO!!!!!! Try and top this one! Stay tuned, Number 6 will be here in 3 shot weeks
Day One - and I'm on my way ... olnfat54 2 7 yearsadam82a (3100): Good luck! It's never too late to start!
few new pics and update the1 15 7 yearsthe1 (33861): thx akk, biglou, david an mlevin! big back pump today ! wooo
Took The Plunge! bunter225 16 7 yearsbunter225 (829): About time I did a little update, currently chilling out in Spain and will be for the rest of the week, body has been asking for a bit of rest! Cant really comment on training as Im not doing any! As for diet I am very mindful of what Im consuming, I have relaxed my strictness somewhat as I am on holiday! Eating lots of fruit/veg as I would back home and getting roughly 2.5/3L of water. Ive been thinking about training (as I cant...
Lets see your transformation Mikhail 11 7 yearsSRorhrbac0808 (47098): just did :)
SO MANY GAINS!!!! WHAT WILL I DO!!! Mikhail Jump to first page33Jump to last page 7 yearsFiremanSi (42408): DUde i'm new to this.. but ur progress looks IMMENSE man.. i'm 6'4 myself and the fact ur tall also and making solid gains gives me hope. PHAT is next on my list after i complete this MI40 program. Good work.
OhhLoLo Update With PICSSS OhhLoLo 16 7 yearsSRorhrbac0808 (47098): i think so!!!
Goals and Current Stats Video! AarronStenner 16 7 yearsAarronStenner (10990): @eventheodds1 thats life haha I will meet him and get a picture!
Duke is getting P.H.A.T!!!!!!!!! Dukenhiemer Jump to first page407Jump to last page 7 yearsDukenhiemer (23939): Holy Hell guys... Yesterday was volume work for chest/tri's and I can tell my body isn't used to high volume at all, my body hurts so friggin bad! Haha. Nothing too special to report, taking today and tomorrow off, starting back on PHAT Monday, I weigh in Monday morning and I'll get some progress pics up so you'll be able to see the progression!
Pics After having the Flu for a week mastamuffin 4 7 yearseventheodds1 (5644): My critique if u wanted to be criticized is to add thickness to your back.
Log To Be "Simplyshredded"! AarronStenner Jump to first page238Jump to last page 7 yearsAarronStenner (10990): So its been 9 days since ive last updated; on my third week of WSB and its going awesome. Strength gains and apparent every week; im re-testing my maxes on every 4th week so next week is that and im looking forward to seeing what I can do. Diet has been a little slack last couple of days; been hitting my calories and macros but the food hasn't been the healthiest. All due to personal issues which where resolved today thank fudge!. At the end of...
Varunj's PHAT Log varunj17 Jump to first page152Jump to last page 7 yearsvarunj17 (498): no gym for 3-4 weeks people grandfather passed away so going back home to india for the last rites...very sad..was an inspirational man.. be back after that period.. keep up the good work everyone...all the best
Power leg day on a cut eknight 9 7 yearsdavid12345676 (8566): ^ right you are...
Ready Set Log freakgeek Jump to first page42Jump to last page 7 yearsDukenhiemer (23939): Best of luck! Stay safe and come back shredded, we will all be waiting for ya! :)
Feeling like you've done everything SwoleAnimal 10 7 yearsSwift (1411): Its just a phase, there is a whole world out there! If you feel like you've done everything then you are still living in your comfort zone. Pick a sport, try something new, take up a martial art, get a girlfriend, save for a house, aim for a better career, study, aim to one day have a family of your own... Basically what im saying is, any body who sets the bar too low can reach it. "A goal is not always meant to be reached, it often...
ALL I WANT FOR XMAS IS MY 2 FRONT ABS- LOG! Stupot316 28 7 yearsStupot316 (484): WEEKLY UPDATE: Hey. Down another 4 pounds this week. Currently sitting at 176pounds. Again think and hope this amount lost will level off as the weeks go by. Friday I had a re feed day where I basically ate just about at maintenance. Boy did I need it for sanity and just general fuel for my body. It was getting to the stage where I didnt even wanna leave the house for the gym. Numbers havent gone down at all. Bent over rows notablly were at...
COME ONE COME ALL ITT IT'S COMP PREP TIME!!! Swayz87 Jump to first page326Jump to last page 7 yearsSwayz87 (9039): @eknight...ahhh but we did have four other guys step on stage for my class...they were crossovers but didn't pay for the extra class and steve the guy who runs Utah NPC dropped them for finals....but they originally had us ranked from 8 to 1 They werent gunna give out a 4th place till these kunts showed up. Two had decided to do it like the week before and the other two were old guys they competed in the masters though and did aight But ha...
A weird thing has happend Rand 26 7 yearswillyb7 (247): I love leg workouts now, feel like I progress more with them than any other. If you don't feel light headed towards end of workout or fall on your face getting out of bed for atleast the next 2 days I consider it a bust
P.H.A.T. Chicken kickinchicken 24 7 yearskickinchicken (8717): Mistype. It's 5.9 % with calipers. Just under the 6% mark. And 8.42% with the math. Skin fold tests are always +/- 4%. I'd like a hydrostatic test someday but I'm not too worried about it. 181 lbs with a 30in waist. (181x1.082)+94.42 = 290.262 Formula #1 32x4.15 = 124.5 Formula #2 290.262-124.5 = 165.762 Formula #3 181x165.762 = 15.238 (15.238x100)/181 = 8.41878453 or 8.42% If my math...
My PRs, are they good? BWestern 11 7 yearsCannonball (6283): ofc it should. AMIRITE EK? ;)
My PB's Rusty 4 7 yearskickinchicken (8717): If you want to increase your DL make sure your are doing lower back exercises. And maybe include partial DL's. And if the straps are hurting your wrists it's because they are not on correctly. They should not be wrapped tightly are your wrist. They should be sitting on your hands at the bottom of your palms. Not loosely, but not too tight either. And I wouldn't rely on straps or wrist straps at all. They should only be used twards the end of...
Gettin Shredded, With RJ PERKINS! SRorhrbac0808 Jump to first page499Jump to last page 7 yearsdwatson (26511): @freakgeek @SRorhrbac0808 Would you two quit talking and get it in already. Gees. We are all waiting
once again AarronStenner 17 7 yearsAarronStenner (10990): I can imagine it being a killer! just like when you squat a goal you feel awesome it has the opposite effect.
My First Training Video - Aesthetics or not? Jealster 29 7 yearsskullay (4036): Thanks, man! Just subscribed to you as well. Yeah, James Ellis has a great look. I use Adobe Premiere CS5 to edit my videos. I've been playing with Adobe products (photoshop, illustrator, etc) forever so it didn't take me that long to get familiar with the software. I'm still trying to figure out the whole youtube thing. I'm starting to have a little success on twitter. I'm not sure if any of this will actually help me land a cover...
WillyB's Push/Pull/Legs log willyb7 1 7 yearswillyb7 (247): Long time since I posted in my other log and it got archived so here's my new one. Went on vacation at end of August then when I got back I got sick and had some personal issues going on so my gym time was suffering. Been trying to get my endurance/strength back since beginning of October so starting up a program for about 6 months to see some progress. Going for a lean bulk so I know it will take some time to see some results and I learned to...
Zwalk's Progress Journal...Back on the horse Zwalk Jump to first page53Jump to last page 7 yearsdwatson (26511): Do work son
back Corkey 1 7 yearsCorkey (291): OK boys I'm back. After a loooong 2 months of full on rugby with no gym at all, im back. Strangely enough I only lost 3 kgs in those months and most of it was water and fat, still gunbusting my shirts;) Starting with a cut, to shred off the winter weight, I'm going for 2200 Cal's a day as follows: 6 am: morning cardio 6:30 am - breakfast - 2 hard boiled eggs, 250g yogurt/future life cereal, and half a grapefruit sliced. 10 am -...
alright boys my eyes are open Flippo4 6 7 yearsFlippo4 (223): thanks for the support guys! @kickinchicken my legs have already developed a lot since my surgery, but i am looking to get beast legs haha.
Hey Hey got my arms above 16'! JJ3065 27 7 yearsstahmz (253): Nice man! Always good to see hard work pay off.
My current max weight progress And stats David_123 25 7 yearsDavid_123 (22): 2x a week is enough for me haha
WOOOOOO!!!!! AarronStenner 5 7 yearsAarronStenner (10990): Box squats are my new fav exercise!
Future Competition / Progress MLevin 25 7 yearsdavid12345676 (8566): sounds good op until then i shall wait patiently for pics of the wheels
After SWAYZ results, I thought Id share mine Thor 16 7 yearsThor (5028): dat dere HGH gut
9th Week with 3D Muscle Journey mastamuffin 18 7 yearsmastamuffin (79): Yeah definitely well worth the cost, even for a poor college student like myself. The fact that you know that your for sure headed in the right direction is just one less thing to worry about.
First workout back yeah buddy IrishGymSheep 4 7 yearsskullay (4036): I pulled my groin over the weekend. I was really worried it was going to cause me to miss my Leg day today, but I think I'll be able to do everything but Sumo Deadlifts (gonna subsitute Stiff Legged DLs). Getting back in the gym after an injury always feels great! Go kill it, man!
woooo squat PR !! the1 16 7 yearsMarkovich (595): Your a fucking beast! Perfect body =)
man i am not looking very hot tarotale 11 7 yearstarotale (433): wished no one asked lol. i used to rep 4-5 times with 315lb but my back started killing so decided i didn't want to sever my spine and never be able to have children. so i don't go overboard with legs anymore, just squats, deads, some bodyweight high rep stuff.
Check out my transformation!!!!!! Jealster 11 7 yearsbrian12 (9495): Yeah man well cut up!! I take it from ur facebook that you want to be a fitness model ~ time to add some muscle mass! Good luck!!
Quicky Zyzzst 16 7 yearsNorIda (46958): Light weight brah! But jokes aside, if your form is decent that's def a respectable amount of weight/reps
14 year anniversary wannabemuscular 11 7 yearsSRorhrbac0808 (47098): WOOOOOOOOOOOOOOOOOOOOO!!!!!!! Hell yah budday!!!! congrats mayne
Cut progress :) took a hit Jezza_91 3 8 yearsJoebro (58): I'm sick right now too :(. At least you'll prob drop more weight since you don't have an urge to eat.
benchpress video i owe SS for months :P the1 12 8 yearsScotian (9922): Your decline pretty much just puts you on an angle like a power lifter would be on because of their arch, I think that's why
Alex Muller BULK Log* alexmuller Jump to first page500Jump to last page 8 yearsdwatson (26511): BOOOOOOOOM 500!!!!!!!!!!!!!
Paradise in 10 days Mazz 6 8 yearsMazz (573): Thanks, but it's mostly for my own reasons, actually really being able to visually see all the results from my work. Abs are barely visible, I really wanna lose some water weight just for the end of my cut so I can go into my bulk as lean as possible and completely satisfied with the end result of my cut!!
ilifthard's cutting log ilifthard Jump to first page80Jump to last page 8 yearsJoebro (58): How is that a cheat meal? LOL
My with Ryan Terry alexmuller 19 8 yearsScotian (9922): That's fuckin awesome bro
progress pictures.. my own. comments wanted david12345676 Jump to first page41Jump to last page 8 yearsdavid12345676 (8566): haha come on now bruh @Dukenhiemer
My DC inspired Power/Hypertrophy routine brian12 20 8 yearsDukenhiemer (23939): I've heard a lot of good things about DC! For myself I couldn't do it because of the 3 days a week approach. I gotta be in the gym at least 5x a week or I go nuts! PHAT has worked well for me in that aspect. Anxious to see your progress! You always have good thoughts and ideas around here!
update Scotian 11 8 yearsScotian (9922): Thanks man I'll never quit. Mirin your physique
I'm getting smashed AverageJoe 13 8 yearsthe1 (33861): gotta endulge every now an then and if you don't , youre a fucking robot.
3 leg seshs in 5 days JJ3065 21 8 yearsJezza_91 (1315): A back like a surf board please
Jezza gets PHAT and diet Jezza_91 11 8 yearsJezza_91 (1315): Just checked the diet and its 2 chicken/turkey breasts 200/250 grams. Then 200/300 gram salmon. I also have mayo for fats, like a tablespoon. I'm meant to eat 2/3 small sweet potatoes. Or 150/200 gram yogurt with handful blue berries. With IF you can eat fairly large meals and stay around 1800/2000 cals and shred?
Dead Lift Form Check Help Please SRorhrbac0808 19 8 yearsZyzzst (4486): someone ran dead on into it and i heard a pop:/ sucks that it wasnt even because of weightlifting.....taking a week or two off because i would rather lose a little gains so i dont have a big problem later
my 2 year transfomation :) sickrykes 9 8 yearsMarkovich (595): Very good results man! Keep up the good work =D
back double bi pic OhhLoLo 9 8 yearsOhhLoLo (3393): my bf is at 8.5 % how low does it have to be lmao id say thats fairly lean i only do deadlifts, ill incorporate lower back ext
Rate One Year Progress ssfan12 21 8 yearsMassthetics (364): muthaphucka! im 19 haha ive never tried for 110kg but i can do 100kg for 5-6 reps touch chest. do u touch chest? we got the same deads, cept i can go for 2 reps and my squats are 120kg atg x 6 but strong for your age gjdm
#Progress BEASTIX 4 8 yearsOhhLoLo (3393): change of lighting? thats about all i can notice. 10-12% bf
What are your personal bests ? FijiSotia Jump to first page45Jump to last page 8 yearsMassthetics (364): deads - 160kg for 2 reps (reset) squats - 120kg for 6 reps (atg) chest - bench 100kg for 6 reps (touch chest)
Completely confused and frustrated Ravenfraust 4 8 yearsRavenfraust (7): Skinny fat Syndrome is basically I'm skinny all around with man tits and a huge gut. It's the sole reason for me not being able to accomplish anything. I always wanted to look good and about counting cals, I like to do it as it educated me for future. As for total body recomposition, how long should that be for? And how is body recomposition going to help me? @Baitu - My bench press is on the olympic bar with 10kgs total weight added. I think...
Conceive, believe and achieve 1 year on Jezza_91 5 8 yearsG3NGHIS (8532): Dope analogy.
Aspiring Physique Competitor/Model. KalletSc 19 8 yearsKalletSc (607): My legs aren't like twigs, but I'll admit they aren't the most impressive. My calves are tiny but my quads are decent. I hit them twice a week though. I squat about 3 plates and deadliest about 405 so I am not too bad at it. I'll get a pic up.
Jezza IF log Jezza_91 6 8 yearsJezza_91 (1315): Guys handbags away its a diet/ lifestyle / let's fuck shit up lol
Alex Muller Bulk pic update alexmuller 28 8 yearsDragonian (4951): looking awesome man nice! your bicep/forearm ratio is beautiful! how's your fat gains been? mine seemed rapid from cut-bulk but now its slowed down nicely
I'm afraid guys - down to 181 lbs AverageJoe 29 8 yearsbrian12 (9495): Me too! @flexdec I cut from 205 to 170! I know the feeling!! - but you aint losing muscle so don't stress! You are looking like you weigh 200 - solid and cut!
finally in the 200lb club -- update the1 Jump to first page34Jump to last page 8 yearsthe1 (33861): so had to switch tuesdays legs with wednesdays chest 15 degree decline benchpress 225/5 315/1 345/1 370/1 woooo never got over 355lbs before and today was feelin strong as fuk.. vids this week promise then i went into circuit training for 45 minutes with side laterals, machine side laterals, pullups, tricep pressdowns, pec dec and machine presses. pump was achieved... elbow and knee were both sore today
My Resurrection after 6 months off Jezza_91 9 8 yearsJezza_91 (1315): It's a easy as loosing your mo jo going to the gym and sadly not enjoying it. But today my brothers I stepped back into the land of iron. I went and started y3t fuckas. Getting my diet sorted tomorrow. Gona cut this body fat and then lean bulk. Feels good with the pumps fuarkkkkk I missed it.
finally doubled my bodyweight for deadlift! pandasashi 9 8 yearseventheodds1 (5644): Woohhh!! Gratzz deadlift ftw!!
Sunday Gun Run Flexin_allday 9 8 yearsFlexin_allday (289): 18inches after bicep and tricep pump, I love training triceps my favorite bodypart to train besides chest. I think in 6 months time when im diced my triceps will be a strong point
Quick Update G3NGHIS 7 8 yearsSRorhrbac0808 (47098): hell yeah buddy!! doin work!
finally busted the plateau Rand 2 8 yearsRand (4291): http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/02ef51acf5e350d3e709c9ccea37c17b.jpg here is a progress pic, I know I am a fatty but meh, I am still bulking. weight 205 height 6'
IN LOVE WITH IF! AverageJoe 29 8 yearsAverageJoe (4510): full body pic took by gf yesterday, doing my attention whOOOre right here http://www.muscleandstrength.com/forum/attachment.php?attachmentid=15334&d=1348357620
new update front view pic ksrcrider 1 8 yearsksrcrider (328): 3 month spanned. 205 to 186 This picture was in june. Weight 205 http://i1218.photobucket.com/albums/dd412/Karl_Krienke/088_zps0bc731c9.jpg This is my updated picture taken today. Weight 186 http://i1218.photobucket.com/albums/dd412/Karl_Krienke/Snapshot_20120921_zpsd6235fce.jpg
Crazy PR's and luck lol BEASTIX 4 8 yearsMassthetics (364): same
NoLimitz, Thirst for Glory- Cutting Log! NoLimitz Jump to first page51Jump to last page 8 yearsdavid12345676 (8566): bring on te pics for the glory of ss
AvgJoe's P.H.A.T. log - Stepping up my game AverageJoe Jump to first page63Jump to last page 8 yearsAverageJoe (4510): thanks! But we agree on the point that the lighning helps me looking more impressive! ;)
Just modeled for my University Kind of MISC G3NGHIS 9 8 yearscassious (2926): Ma nigger
Mikhail is Getting P.H.A.T. Mikhail 6 8 yearsNorIda (46958): Sorry, Didn't see you had asked that question. I really don't focus many exercises for Obliques. From my understanding they're more of a stability muscle, and I feel that Squats, and Deads, and every other heavy lift hits them hard enough. lol.
2 back pics, clean bulk started! Flexin_allday 22 8 yearsNorIda (46958): yo bro, hows it feel to have the ability to fly!?
Johon's progress thread johon6 11 8 yearsjohon6 (1393): yeah, it could be 1 week where i have to do all 4 days in a row, others i'll be able to hit it properly with a 2 days on 1 day off 2 days on split but EVERYONE has mentioned that it's a really good workout and i'd rather do it that not, just because i can't do the specific split @Aaronstenner GTFIH !!! LOL :)
deadlift pb Massthetics 11 8 yearscassious (2926): @jezza yeah
Smashing PB GTFIH NOW log Jezza_91 1 8 yearsJezza_91 (1315): What have you slogged recently? I crushed squats 150 kg 2 sets 12 reps each set.
NorIda's Getting P.H.A.T. NorIda Jump to first page500Jump to last page 8 yearsDukenhiemer (23939): Oh shit... I'm ending this one. In4glory!
2 years and a half Still a beginner? jonrivs49 5 8 yearsjohon6 (1393): asswipe !! i just spat coffee on my laptop cuz i lol'd !
Mikhails Cutting log Mikhail 10 8 yearsMTurner1992 (1): I'm doing combat stroke, and thanks dude.
update progress pics ksrcrider 20 8 yearsksrcrider (328): After the shots, my back is a good as gold. As long as I don't do some crazy heavy good mornings or dead lifts. I was doing weighted back extensions with 90lbs and I was hyperextending my back, big no no. Well I felt something really tight. I thought maybe I just had a really good pump going. Days after, I could barely push a vacuum, without my back hurting. Got ct scan then a MRI and it was confirmed.. On the X-ray you can see the disc crushing...
19 inch arms? Thanks to PHAT! Mikhail Jump to first page51Jump to last page 8 yearsZyzzst (4486): hahaha me too, i actually have to start measuring myself...its funny that you said 12" arms cuz last time i measured 4 years ago thats what they were haahaha
Cutting with Intermittent Fasting FingerCity1226 6 8 yearsSRorhrbac0808 (47098): ^brian hit the nail on the head!! Good stuff man :) yeah fingercity--- go on nates thread and ask there !
My Cutting Log Ghandi 24 8 yearsGhandi (13): Alright, second day into this. Done legs yesterday, chest and tris tonight. Hasn't been too bad so far but the month and a half of drinking and not going to the gym and my diet going to shit has definitely had an effect. Been doing 20 mins of cardio cycling to and from the gym at night. My diet is not spot on at the moment but its reasonable I would say. I'll go to the shop tomorrow and stock up on the stuff I need to meet my macros. Will...
New job cassious 6 8 yearscassious (2926): No together, its mean try it!
transformation weight loss video ksrcrider 3 8 yearsksrcrider (328): Thanks man. Its been a long 8 months of strict dieting, lots of cardio, dedication and lifting. My arms are at 17 inches.
Just hit a new PR 180 x 4 a BEASTIX 18 8 yearsAarronStenner (10990): @BEASTIX Norlda is only showing his dominance dont take to much offence haha jokes, but yeah congrats on the pr
AKK's Log AKK Jump to first page91Jump to last page 8 yearsdavid12345676 (8566): lemme get thattttt drool
BearQ shred log BearQ 21 8 yearsBearQ (73): Weird day on the diet today lol Meal 1: Whey Shake with Oats & Natty Peanut Butter Post Workout: Whey Isolate with Almond Milk & Oats Meal 2: Chicken Breast with wholewheat pasta and lean beef sauce Meal 3: Medium Thincrust Pizza with chicken and green pep Meal 4: Whey Shake with Almond Milk and Natty Peanut Butter Real high right now...lots of kush this weekend haha, first week back at school. Heres some progress pics, no...
progress pic OhhLoLo 7 8 yearsSRorhrbac0808 (47098): looks like you need more paper towels man....
threadworthy photo and update the1 21 8 yearsthe1 (33861): thx @muller while gaining weight i have added in morning cardio and have been lifting really heavy, all summer i just maintained.. i am going to gain some freaky size from just getting back to compounds and heavy ass #'s
Dwatson's Progress Log With RJ Perkins (4) dwatson Jump to first page500Jump to last page 8 yearsdwatson (26511): Check out the latest log here! http://forum.simplyshredded.com/topic/5402/dwatsons-progress-log-with-rj-perkins5/ Thanks for all the support guys!!!
CRAZY G A I N S!!!!!!!!!!!!! BEASTIX 25 8 yearsigg (2626): http://youtu.be/bKWnuFTFvxg lalalalla beehiind
So close to giving up. jozh22 21 8 yearsNoLimitz (106): listen to everyone on here! these guys have a very good aspect on fitness and life in general. take bits and pieces and re-evaluate your diet AND MACRO NUTRIENT GOALS
Deadlift 1 rep max johon6 23 8 yearsjohon6 (1393): tbh you make a valid point, just worded poo !! lol need to work on form definitely and maybe with better form i should get a better lift, thanks man :)
Kofi's Body Transformation Vol1. (Video) georgekofi 17 8 yearsjohon6 (1393): HEEEYYYYYYYYYYYYYYYY ! it's what i'm doing aswell, lol with it being so High intesity, it suits my purpose at the minute as i need to cut serious fat
4 month Physique Cozy Jump to first page96Jump to last page 8 yearsTheBangBus (706): need moooooaaaaarrrr towel lifts!!!! nahhhhh dude thats you missing a shot in your cycle....
Maarten's Log, bulking up! Maarten Jump to first page97Jump to last page 8 yearsMaarten (4299): Yes I still haven't figured out how to do it.. But at least I could give it a try
Johnny's Laye Norton P.H.A.T Log JohnnyBeGood 10 8 yearsZyzzst (4486): no...only vary every 8-12 weeks
Progress pics!!!!!!!!!!!!!!!!!!!!!!!11111 BEASTIX 5 8 yearsalexmuller (5452): You can get on a starting strength program (5x5) or feel that you are ready get on PHAT
i've been selling supplements for 3 months the1 10 8 yearsthe1 (33861): thanks LV
Introduction/Training/Diet Help ausripped 5 8 yearsausripped (1): thanx mate really appreciate it
Cannonball Calf Challenge - SS only Cannonball 23 8 yearscassious (2926): day 2 done. I get this pain on the outside of my right ankle just below the bottom of the fibula, I think it might be a tendon or ligament. And the same side calve I just cant contract it as hard as the left one. can anybody help me?
introducing myself BB2y 10 8 yearspandasashi (3859): look pretty decent, keep it up!
New Pics Cozy 12 8 yearsCozy (172): Thanks dude, Im definitely trying to get my traps up. Im hitting chest today :)
So stoked!!! GettingThere 8 8 yearscardinal (6175): That's decent man. Keep at it and you wont go wrong.
ALpha Zyzzst Jump to first page51Jump to last page 8 yearscassious (2926): @Mangochutney http://www.youtube.com/watch?v=ZgIrXKpv2gw
motivated again - 3 month cut noahplata 9 8 yearsnoahplata (13): Thanks NoLimitz your're right that was a very informative read. I think I'm going to conduct my own experiment, I've lost roughly 2.2lbs each week per the last two weeks although norlda could be right I may have lost muscle even though I haven't noticed it in my training. I'm going to finish a month on this diet and log my results. Then, for the next 4 weeks I'm going to up my carb intake to 40-45% and see what I get. 40-45% of my calories in...
the1s workout log- beast mode activated the1 Jump to first page158Jump to last page 8 yearsryzymillzy (283): 8 months till comp? gonna be scaaary how in shape your gonna look. Might aswell just give you the fuckin trophy now..
Perspective - overhead press plateau BaiTu 1 8 yearsBaiTu (3096): Lately I've been doing the Wendler 5-3-1 plan and it's definitely good for slow, steady progress. yet, the past few months my max on the Overhead Press has been stuck at 70 kilograms. (That's a little more than 154 pounds.) I've been saying gains in reps and the amount I can lift but as far as maxing out, I just can't get up anything more than 70 kilograms. Then today I realized that when I started going to my gym in June of 2011, I...
Brian ~ cut & progress brian12 15 8 yearsbrian12 (9495): @alexmuller Shot man! I feel like I've built a solid foundation over the years - Now it's all about hitting those macro's, hitting the gym, time and consistency! Had 15 hours of solid sleep, about to step outside into the typhoon (no jokes) and walk to gym!!! haha
Shreddy time Jezza_91 1 8 yearsJezza_91 (1315): Well I farted about for 2/3 months was hiding in a garden shed eating Rats and worms. But Jezza is back and more serious than ever. Here goes my cut progress going to post pics up of myself, do a diet and training log along with supp reviews. Current stats 167 pounds 12/13% bf 5"8
Stewie's cutting thread stewie 11 8 yearsstewie (442): Lost 2lb this week, but my diet was pretty shit yesterday. Did Upperbody power today and even though I was out drinking last night, made a few personal bests. Barbell Rear Delt row: 4x132 5x176 4x176 (did pb) Weighted pullups: 4x33 4x33 (did pb) Wide grip bw pullups: 7 7 Dumbbell bench press: 5x79 5x83.6 7x83.6 (did pb) Weighted parallel dip: 5x88 5x77 (did pb) Dumbell shoulder press: 5x61.6 7x61.6 5x61.6 (did pb) EZ bar curl: 5x88 5x88...
MAKE MORE GAINS!! ashvinmuthumala 2 8 yearsigg (2626): eat more. simple.
Transformation Video - Trent Spurrier Trent11 3 8 yearseventheodds1 (5644): Great Transformation man. I am a hardcore ecto on this long journey ahead of me, started at 5'7 94 lbs now at 5'7 close to 140. Always a motivation for me when I see somebody skinny get big.
so it's time to get the chainsaw out igg 1 8 yearsigg (2626): Yea, so i've started my cut properly last week down from 198 to 192.8 now. Lost bit too much but I got sick of having a chubby ass face so i just went hard on cardio and took clen for 1 week but it's now finished (had some left from a while ago). I've ordered some of that roxylean, SRorhrbac posted about - just sounds like legal coke, so i'm down. no i'm joking but it does sound pretty good so yea. I wanna get to solid 187, reckon i'll look ok...
To my SS family! So much fuarking love! Mark3693 9 8 yearsskullay (4036): The jpeg is probably just too large. Can you resize it?
taking it out of the gym.. WaxyLizard 4 8 yearsWaxyLizard (756): Hmmm yeah well the only reason I havent ordered one yet is because I don't know if I can set it up anywhere.. If I find a park with bars I could use those.
Proper Introduction TheLion 11 8 yearsTheLion (4): Thanks for the warm welcome haha. Sorry for the late response. School --> work --> now to destroy my legs. This one is for you guys
What is my bf%? Mazz Jump to first page41Jump to last page 8 yearsNorIda (46958): peak week Idk if that will help you much.. But posing/flexing is all about practice man.. You can sit at your desk at work and practice flexing if thats what it takes... The back is farely difficult, because you can't see it in a mirror!
Thanks for the Info tiesun2 6 8 yearsalexmuller (5452): Welcome to SS the forum. The Best bunch of guys (and few girls) that you will ever find!! Good solid frame! Keep working hard and dont hesitate to ask us ANYTHING!
Give it to me straight Wbauman 14 8 yearsdwatson (26511): Oh Zimmerman, i knew you looked familiar. Great cut! What Thermo did you use? haha http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/0a5435a45f1608b4e831b8b504633746.jpg
YOOOOOO traptnchevelle 9 8 yearstraptnchevelle (7): Yea man, Raleigh born and raised!
Progress I'm back Jezza_91 5 8 yearsJezza_91 (1315): Who am I? I am Gotham recogning ;)
Getting back in the gym at last WinnersNeverQuit 19 8 yearsSRorhrbac0808 (47098): jesus man hahah You look epic bro. IMO!!!! I think you should maintain your calories right now. I think you will be surprised on how fast your muscle is about too come back in all honesty. Your body fat is going to drop and muscle will come back fast. I would maintain for a while until you feel it all has come back then take it from there.. All in all dude don't worry about the past. Look at it as a learning experience. Take it slow on your...
Skullay Fitness Log skullay Jump to first page42Jump to last page 8 yearsskullay (4036): Yeah, I'm really anal about form on these. I'm not big on the whole "mind-muscle connection" stuff but I do try to make sure I feel my back contracting. Should make it easier to see. Bent Over Rows And here's the light weight Arnolds. lol
Antoine Vaillant Contest Ready dwatson Jump to first page86Jump to last page 8 yearsskullay (4036): That's good to hear. This guy looks amazing.
cutting update Mikhail 18 8 yearstarotale (433): lol agreed no shit
Dwatson's Progress log with Layne Norton (3) dwatson Jump to first page500Jump to last page 8 yearsdwatson (26511): Is closed!!!! Check out my latest @: Dwatson Progress Log With RJ Perkins
History of G3NGHIS and Summer Results G3NGHIS 19 8 yearsDukenhiemer (23939): That is true inspiration right there my man, many people would use that as an excuse to give up and cop out on life. Keep on keeping on! The only thing that stops anyone achieving greatness is them-self!
hello shredders bit of a background story sickrykes 7 8 yearssickrykes (1651): @Dragonian none taken :)im glad i dont look like that anymore, still look younger than 22 but not anorexic haha at least
Slow cut for the win! Jelet 5 8 yearsdrakula (85): good for you man, keep it up! like you said, slow and stead wins the race :)
WinnersNeverQuit the1 8 8 yearsWinnersNeverQuit (10311): plus this has also given me a wider range of subjects to choose from at uni, as seeing the work that people in the hospitals do has made me actually want to do something beneficial to other people for a job so thinking of studying physiotherapy at uni next year instead of nutrition :P
DEADLIFT bosssantana 4 8 yearsNorIda (46958): More than twice your BW! can't complain!
Going to train delts Rawn 1 8 yearsRawn (1338): saiyan mode activated. pumped already http://www.youtube.com/watch?v=_6W0fps6VUI hope this helps you to
Estimate my BF% Donovan95 6 8 yearsDonovan95 (10): That will only give you the MM, you still need the calculator?
My good news AarronStenner 11 8 yearsjohon6 (1393): congraaaaaaaaaaaaaaats :)
my second body composition analysis sickrykes 13 8 yearssickrykes (1651): It's at the course I'm doing at Human performance centre
Progress has been made! Dukenhiemer 9 8 yearsNorIda (46958): 1) DO IT!! 2) Tape that shit!!!!! 3) Be careful lol.
Progress update. 13 months in. Dexdbest Jump to first page32Jump to last page 8 yearsDexdbest (4792): Lol. Thankxz rawn. Duke whats your height? We are about the same weight but i'm 5'9
Cutting and staying tight. Mikhail 7 8 yearsMikhail (517): 50,30,20 I just decided on that as someone gave me advice to use that. This is my first cut so im still learning.
Love chest/arm hypertrophy day :) Jelet 12 8 yearsCannonball (6283): LOL thats not what I said, but yeah :D
Weight Loss Blog.... geekzoid 5 8 yearsgeekzoid (7): Sorry for the delay. I've been a bit busy. I have stopped by and wanted to thank you. I will definitely start doing them these exercises Monday. I appreciate it a lot. Thanks! I will definitely start posting my meals on the blog thanks for the hint. :) Thank you!
SHOULDER AND LAT WORKOUT Flexin_allday 13 8 yearsFlexin_allday (289): before that school, our schools were like 250-400 people.. our whole community only has 45,000 ppl and alot of old people
Quick update Dukenhiemer 8 8 yearsAustralianOak (1504): @mike hey man, not sure whether your a dorian yates fan or not but he had some pretty good lats haha here is an article from him: http://www.musculardevelopment.com/articles/training/2905-my-guide-to-building-a-better-back-by-dorian-yates.html -AA
Bulk Progress KalletSc 9 8 yearsKalletSc (607): Thanks man!
CHEST N TRICEP WORKOUT AND PICTURES Flexin_allday 20 8 yearstarotale (433): ok, personally two 45lb plates on each side and pumping 18reps sound pretty damn impressive to me. i can do 5, and that would be it. damn, i need to step up. good motivation you give me sir.
This... is... KAKTRYCK Cannonball 10 8 yearsNorIda (46958): 'twas kidding anyways my friend. All in fun.
Time to "BULK"!!! JJ3065 10 8 yearsSwayz87 (9039): hahaha first I http://gifsforum.com/images/gif/lol/grand/gizmo-lol-eccbc87e4b5ce2fe28308fd9f2a7baf3-1661.gif Then I http://gifsforum.com/images/gif/finally/grand/black-woman-finally-eccbc87e4b5ce2fe28308fd9f2a7baf3-189.gif your one funny Fugger JJ
MONDAY LEG DAY Flexin_allday 7 8 yearseventheodds1 (5644): @Cannonball cracked me up except they are there for like 4 hours and one set, talk for 20 min and next set..Not like 30-90 sec rest lol.
Introduce Myself/Progress/Goals Chris52 3 8 yearslift4life (595): welcome to the forums man, to upload photos you must first upload them into photobucket and link it from there into here a hassel yes but thats the only way..
My 19th birthday Dragonian 20 8 yearsDragonian (4951): Thanks guys mean a lot! Not much here in the uk especially for physique, why dudes like rob riches lives in the us and left uk very early in his career!
Two Zimbabwean Kunts - Daily Progress 10pscor 13 8 yearsjohon6 (1393): @10pscor well so far i've gone from 288lb to 244lb since april 26th when i started, 4 year lay off due to illness of doing NOTHING, no exercise gym nada !! following high protein, moderate fats, low carbs carbs have been reduced on a weekly basis from 150g on non training days and 200g on training days to 30g non training and 70g training refeed day once a week, i've lost 4'' off my waist 4'' off hips 2'' off me thighs and only 1/2''...
my girlfriend in a thong (IN!!!!!)iam the1 10 8 yearsSwayz87 (9039): YOU CHEEKY LIL BASTARD!!! Lulz Fuggin mad reps of course for the bangin GF! But ya man She has PLENTY of time to be ready for Bikini or prob even Figure by next year!!! Shoot you both better kill it!
What should i aim for now?? AverageJoe 14 8 yearsAverageJoe (4510): Well at the beginning I was 12.5% bf, lost 3% during the year while putting on lean muscle mass. Now that I've hit a plateau like a month ago, i'm bulking a little bit and slightly increasing my bf just to get passed 200 lbs. Scivation's Xtend is a plus. Did many months without it. But now that I use it, I clearly feel more energy through out my workouts. I tried many supplements that were total crap (ZMA *cough*) but Xtend does a...
Stuck with my cut.. craig 4 8 yearsalexmuller (5452): I went the diet route. I hate doing cardio so much, I did my normal 35-45min cardio everyday and when my weight stayed the same I dropped my carbs by 20-30g at the end of the week. But thats just me.
At last!!! rklohe 5 8 yearsZyzzst (4486): and did 225 for 11 reps today....forgot to say that hahaha
Phat week 4: Faurk yeah for strength gains stewie 7 8 yearsstewie (442): It's actually a 20kg and 15kg plate hanging from the weight-belt = 77lb
Rest week/ Deload week on a cutting cycle? NabKnows 2 8 yearsbullet (10): after i competed in a bodybuilding and fitness model comp i took two weeks off and during the second week it was a 7 day detox and i found it was really good for me although i felt a little weaker on the first few workouts back but the having no protein will do that to you so really 1 week will be absolutely fine and remain the high protein. they say every 6 months you should take 2 weeks of training
My plans for this year. Jelet 1 8 yearsJelet (2190): August 1st - November 1st. (3 months)I plan to lose 20 pounds.... Then November 1st - April 1 (5 months) I plan on gaining 12-15 pounds... April 1st - June 1st (2 months) Will cut 10 pounds and get SHREDDED. im talking about real lean. im talking about 8 pack lean... So that when i get on the 12 week testosterone cycle, at the end of the cycle i will still be lean.. just like 10-15 pounds heavier.. fuuuark!! the best is yet to...
Finally!!!! Dukenhiemer 21 8 yearsDragonian (4951): great achievement dude congratulations! :)
hit 3k rep count an goin for big chest day the1 16 8 yearseknight (58109): @AKK Reboot wasn't available yet when I ran Alpha Mass; I used a product by AMS called AromXD. @Swayz87 Reboot seems good. I've seen some positive reivews online from it. I wouldn't compare Ur. to anthing AAS-wise. Toatlly different mechanism of action. -3X
1YR Progress: Advice+Identifying weak points comebackseason 1 8 yearscomebackseason (1): Hey everyone I’m new to the SS forum and have been lifting/eating this fitness lifestyle since April 2011. I wanted to post some progress pictures of myself to ask you guys for some helpful advice! I am naturally short and skinny and was easily the smallest in any of my classes in college. In April 2011, I trained with a personal trainer for six sessions (basically to get my form down on exercises and lifts) to get in shape for the heavy...
new progress pics, slow cut 187lbs the1 Jump to first page136Jump to last page 8 yearsdrakula (85): pretty damn beastly
One more thing...feels bad man Zyzzst 7 8 yearsZyzzst (4486): I should have, but then he would have flexed and blown me out of the room
Skullay - PHAT Log skullay Jump to first page178Jump to last page 8 yearsskullay (4036): I mostly do power and lighting design. So mainly getting power to pumps/motors/etc. I'm actually stationed at a chemical plant right now. Depending where you are chemical engineers can make some serious bank. I work for a consulting firm and it seems like the mechanical engineers are the ones who end up making the most.
ALEX MULLER LOG** alexmuller Jump to first page361Jump to last page 8 yearsalexmuller (5452): Thanks brother, working my ass off to get there!
Dwatson's Progress log with Layne Norton (2) dwatson Jump to first page500Jump to last page 8 yearsdwatson (26511): Shittttt, well here we go.
THE DETERMINED1'S SEMI-EPIC QUEST TO 315 DETERMINED1 Jump to first page61Jump to last page 8 yearsAKK (1998): It be different if this was for reps so Its kind of hard to be nitpicky about form since this is close to maximal weight and also good lift, keep up the good work. jerking is/can be a minor/major problem but most professional weightlifters do what they call "pulling the slack out", dave tate talks about it in one of his deadlift videos. From my point of view You shoot your hips(your lift starts with your hips getting high and your...
1 year transformation. Kriztijan 6 8 yearsKriztijan (19): Thanks! Yeah when I go heavy on my traps I get a stiff neck almost always so I do lighter weights with shrugs. but I'll throw shrugs some more in my routine. Yeah I hope so. I'll just keep training and we'll see (A)
introduction about me/ transformation bigloufsu 12 8 yearsdiscipline (37): bulk bro no doubt
Started my first Bulk EVERRR Zyzzst 6 8 yearsZyzzst (4486): Gained 4 pounds in my first week....Success brah
Blood test Dragonian 29 8 yearswannabemuscular (33216): It's the Cholesterol that helps increase test. It's only a few steps away in converting to test. That's why whole eggs and red meats are so important. Whole eggs get a bad wrap in the general community. They actually don't contribute to raising LDL, they raise HDL (the good cholesterol). Don't throw away the yolks! And like Swayz says, eat a good share of red meat. Just pick the lean cuts.
Amos' PHAT log ajun 12 8 yearsskullay (4036): Oh shit! another bboy! PHAT is awesome. If you're on a bulk you are definitely going to see strength gains with this program. I just finished up a 12 week run of it and saw lots of strength gains. Let me know when you want to battle my retired ass on the dancefloor. lol
My first body composition analysis :) sickrykes 13 8 yearssickrykes (1651): @NoPainNoGain thank you :). @Rawn you just stand on the metal foot plates and hold 2 handles, then type in your age and height, it puts an electrical current though your body to work out all the above.@Youngbrah im 6.2 (187cm)
My Natural Body Transformation RANIERI Jump to first page115Jump to last page 8 yearsPittMuscle (1896): I just choked on my protein shake I lol'd so hard. Natural or not, kid just lost all credibility.
Christf Log...Gettin HYOOGE Christf Jump to first page97Jump to last page 8 yearsPopeye25 (1692): u still on this?
how long should i do PHAT for? Blakethegreat 5 8 yearsSwayz87 (9039): THIS
Senior Year of High School! Dukenhiemer 11 8 yearsDukenhiemer (23939): @Cannonball, if you can't ready what it says... it says "I am my brothers keeper." I have the same font on my back too! ;) @Christf, thanks dude! It's always nice to get positive feedback... I'm so used to just not being good enough for myself!
a little update for you shred heads w/ pics OhhLoLo 10 8 yearsJezza_91 (1315): Looking reem bitch :)
Progress Update w/ Pics rklohe 17 8 yearslift4life (595): @rklohe i also forgot to add that you should also stay away from any soy products such as soy milk etc.. as soy is know to increase estrogen levels within the body and disrupt the normal hormone level therefore resulting in man boob/gyno, there was a case that a man had consumed allot of soy protein is his main source of protein and had developed breasts. also he said that it MIGHT go away when you turn to the age of 20/21 so theres not a 100%...
Lets get srs. (Long story ITT) G_Redd 29 8 yearsG_Redd (315): Lol ^^ that
On the right track? JohnnyBeGood 5 8 yearsbrian12 (9495): ....hmmmmmm - haha Yeah - keep eating! Don't fuss too much about nutrient timing. Just get a good meal in after gym. If you not gaining weight, eat more..^^ Welcome to SS!
Dedicated Brother with Lagging Arms, help!! airborne 29 8 yearseknight (58109): It sounds like calves are a bigger priority than arms, IMO. -EK
Quest to Aesthetics Adiaz10x 10 8 yearsAdiaz10x (25): Thanks guys I'll keep at it, and keep you guys posted on my progress
Ready for advice and a load of hate Blakethegreat 24 8 yearsBlakethegreat (34): week 3 of phat workout absolutel love it, lifting big almost double what i orginally lifted
New here. Short Introduction =) drakonnan 25 8 yearsdrakonnan (100): Hahaha that was my picture when i was 56kg last year man! I'll post up my current picture where i'm at 77kg when i get home! Tell me what you all think alright! :)
Hey .. get in ! reall pick PsyShrooms 9 8 yearscassious (2926): Put on muscle first! your pretty low body fat as it is. I was a tubby kid too. Just get good training and stick to it. Do weights 3 times a week and hiit once. how is your lifting split? I do squats on monday, benchpresses on wednesday and deadlifts on friday, doing these three will make you grow the most as they use alot of muscle (Theres more in my workouts its just these three are the most beneficial). I just suggest a trainer to show you the...
my transformation thread ys1337 4 8 yearsys1337 (22): im 170 cm
Back Progress 7-5-12 mastamuffin 12 8 yearsDexdbest (4792): Lol @swayz87 new poster: hey critique my progress swayz: bulk! If i were you Id lean bulk for an entire year! Lolz, its the same advice each time
SHREDDING BEYOND MEER MORTALS Dragonian Jump to first page214Jump to last page 8 yearsxlGrimlx (94): Damn good work no homo....
PHAT Training Progress xlGrimlx 22 8 yearsxlGrimlx (94): So deload week almost finished and feel good. Left shoulder/outside tri is still hurting but everything else is great. Ready to hit the 90/100's on db incline hoping the arm doesn't slow me down too much. Still on a cut and seeing very very slow progress, but it from me not sticking to my diet. Well will post new progress next week when back on the normal weights. Ready to go back to some heavy ass weight.
HYFR BOUT DAMN TIME Dukenhiemer Jump to first page33Jump to last page 8 yearseknight (58109): Absolutely! I thought I knew how to train for power until I started WS. I was wrong. Best strength program I've ever used!!! -EK
OK...this has been a failure varunj17 29 8 yearsvarunj17 (498): Does anyone rate this http://www.t-nation.com/free_online_article/most_recent/6_weeks_to_superhero_how_i_build_muscle_and_strip_off_fat_fast
The journey of Cannonball Cannonball Jump to first page162Jump to last page 8 yearsCannonball (6283): cbf writing again, here's from my swedish journal: Fortsatt progress i chinsen, förstås inte slagit tidigare pb men chins 1 2 3 5 7 9 17 8 set facepulls 8 set i en scottcurlmaskin med 100% jämn belastning hela banan<3 funderar på att sprätta 50 lök bara för att köpa en sån till mitt gym
Another year......yea baby Dexdbest 24 8 yearsDexdbest (4792): Thankxz drag. Gudnyt bro, thankxz fr all ur help. P.s: @srhor lol at the 's' in the bracket.
FINALLLLLYYYYY!!!!!!! JJ3065 8 8 yearsDragonian (4951): Good luck man fuck shit up! glad you're good to go again :)
MYOFUSION PROBIOTIC SERIES roccafella 5 8 yearsAustralianOak (1504): My two favoutite protein supps (apart from real food) is the Dorian Yates Nutrition Tempro and FORmass :) Try them -AA
I love it. Jelet 3 8 yearsJelet (2190): i was at seaside NJ (jersey shore place) yesterday and im walking around the board walk with my friend. and i waved at these 2 cute bitches. they were drunk, but still... they then tapped me in the shoulder and said something like " u waved at us but didnt want to ask for our names" and talked to them for a bit. fast forward for a bit. took one of the bitches to a club and fast forward a bit and im pounding one of them at one of there...
DoggCrapp (10 week intensive training) WinnersNeverQuit 6 8 yearsPopeye25 (1692): 6 seconds is fairly long for a negative. 3 ses would be a really good pace
One year in China BaiTu 14 8 yearshsnhussain (25): it is just a comedy video, no offence intended.
FINALLY! Starting 5/3/1Thread & Intermittent SRorhrbac0808 Jump to first page55Jump to last page 8 yearsSRorhrbac0808 (47098): Hell yeah Dex :) hahah that would be sick
Rate my aesthetics Cannonball 21 8 yearsalexmuller (5452): Look good bro, got them beach muscles. Legs??? Id say work a bit more on lats, delts and traps. Otherwise good job, keep it up!
Female success stories Bbod05 2 8 yearsAmy0582 (373): Hi! I am pretty new here as well but I have already seen huge changes! I am doing the female program listed under female fitness. I am on my third week and am already increasing the weight I am lifting at the gym and seeing huge changes in my body. My husband said he was watching me do my upper body workout the other day and said I was Huge! lol. He said he even saw a vein popping. In the past, I was a total cardio junkie so this is a big...
Diet and PHAT Progress Log HELP! rklohe 10 8 yearsrklohe (511): Got it! Yeah I had a feeling 3095 was too high...I will play around with it and see what happens haha
My 5/3/1 program log to fix my mistakes varunj17 Jump to first page85Jump to last page 8 yearsvarunj17 (498): i have a deload week as week4.... my assitance on chest day is Big but boring bench press( 5*10) incline db press with wide grip pull ups( 4*10) One-arm dumbell row( 4*10)
Hurricane's MAX-OT Log hurricane92 17 8 yearshurricane92 (3699): Have to say, two shitty days of Max-OT, don't know how long I'll be doing this routine. Don't seem to get much of a pump, can't get in rhythm, don't know if its for me or not. Here's the shoulder routine from today: SMITH MACHINE SHOULDER PRESS: 155X6/165X6/175X3 UPRIGHT ROW: 105X6/115X6 BENT OVER LATERAL RAISES: 20X6/25X6 BARBELL SHRUGS: 315X6/365X3(Could have done more, didn't have straps) BEHIND THE BACK SHRUGS: 225X6/275X6 I'll finish this...
One-arm-pullup Cannonball 17 8 yearsCannonball (6283): just try this coop nära Svanskog
1 year of training at all! yeah yeah yeah! ilifthard 20 8 yearsdwatson (26511): I've seen nothing from him recenlty, but haven't been exactly searching
Whatcha think - summershape Archdacko 19 8 yearsJusu (618): I want double bis behind and quad flexing pics. Then I'm going to comment something
Corkey's Progress Log Corkey 19 8 yearsCorkey (291): Had my bf% taken again at 3 and its down to 12.5!!!
just wanna let u guys know what im up to the1 14 8 yearsmikew (11494): @the1 I don't have any "Yeah Buddys!!!!!" on hand but I can give you a Seal of Approval!!! http://www.threadbombing.com/data/media/22/seal-of-approval.jpg === BTW, in terms of selling supps I usually get stuck buying them at GNC or Vitamin Shoppe because I am TERRIBLE at planning ahead. If there was some way to reach out to guys like me to help them save cash and get in the habit of buying supps online/in advance that could be...
Dwatson's Progress log with Layne Norton (1) dwatson Jump to first page500Jump to last page 8 yearsMcQueef (2982): Yeah Watson, Nipples or GTFO!
Cutting, so far. +IMG G_Redd 10 8 yearsG_Redd (315): I really want one. But i make do with what I got. I just add.
Just 2 years of working out TriggaTony 9 8 yearspandasashi (3859): id say work on everything arms, bi, tri, forearm...and lower back...no front pic? upper back looks good so far, keep at it
EFJK Update EFJK 17 8 yearsSwayz87 (9039): I would add those side planks tho..I mean if ya want to help build a better V taper...but shit son ya preaching to the Choir! Mine look EXACTLY the same...but shit im STRONG cutting right now like down from 169-163 in about 4 weeks...And going strong sooo ya here in july when im down to 157...i'll let ya know if they still look puffy with Low BF or not ; )
Personal Progress NorIda 9 8 yearsNorIda (46958): Here's a video I made to critique my own form Yesterday (Sun 6-10-12). Its not perfect, but its substantially better than it used to be. Previously I used to bridge significantly like a little Biatch. From all the years in the Weight room training as a football player. Terrible habits lol http://youtu.be/8hgrU0tMA7c Feel free to Criticize.
Progression Progression Progression.... Youngbrah 5 8 yearsmikew (11494): Jim Wendler's 5/3/1 could also work. You can get by with less effort since your goal is to simply maintain. Therefore your motivation level doesn't need to be as high. It's good to take a break every once in a while anyway. But if you start up a strength program my hunch is that you'll get sucked back into the game.
As Promised...Progress Pics hurricane92 24 8 yearsmikew (11494): @hurricane92 nice work. quick thought is that you could make a drastic difference in your appearance with a tan. maybe get a spray tan just for kicks? As for the question about bulking or cutting I don't see any problem with adding some size at this time. Just proceed carefully. Are you taking creatine?
Updated photo's AKK Jump to first page56Jump to last page 8 yearsDexdbest (4792): You are right. Sorry if i ran my mouth a lil too much. Returning back into exile now, see yall @ 165/170. Also dwatson and dragonian saw your progress update and you guys are doing great. @akk good luck on your journey(talk shit less). Dex is out, takia yall
It Is Possible Everyone Jordan 27 8 yearsJordan (241): Shoulders I stick to mostly the basics dumbbell shoulder press, lots of side lateral raises and front raises, I tend to superset with lateral raises my entire shoulder workout. I also do upright barbell rows. I keep my reps high with shoulders as I feel I can work them out better that way for me. Arms were pretty basic, biceps I did hammer curls, then move to preacher barbell curls and single arm preacher curls then rope curls and hammers again...
1 year progress Flippo4 Jump to first page43Jump to last page 8 yearsdavid12345676 (8566): its true, i went from 130lbs in march 2011 to 162lbs in about 9 months. natty as fuck us ectos... il tell ya..
***Rohrbacher's Alpha Log*** SRorhrbac0808 Jump to first page104Jump to last page 8 yearsDETERMINED1 (2239): IN4 531 SETUP
Matteboken log Matteboken Jump to first page77Jump to last page 8 yearsSwayz87 (9039): Wait...Cannon has TWO asses!?!?! IN4StrongAssSquats!!!
FST-7 Log AustralianOak 17 8 yearsmiko_oliva (1): where the abs during your off season training mate?
My pleasure to meet all of you here! the90daybody 9 8 yearsSwayz87 (9039): Anyone around here speak fat??? I need a translator...
cut progress 235 to 205 Rand 13 8 yearsbrian12 (9495): Sounds perfect - PHAT, and some basketball and calories at that level with a good protein number is excellent! Keep us posted^^
Success Stories BWestern Jump to first page39Jump to last page 8 yearsthe1 (33861): thanks bro, nxt goal is to be as shredded as you in your after pic.
my three years progress ;) opinions ? ! moke912 21 8 yearsdrakula (85): sweet...the fact that the author isn't on steroids is inspiring...he's ripped!
Correra911 Progress Log correra911 4 8 yearstheoriginal (19): haha , yea not many people catch that but hes the editor-in-chief of that website...
Progress update. Thankxz to the ss guys Dexdbest Jump to first page48Jump to last page 8 yearsSRorhrbac0808 (47098): hahaha wow dwat
my 1st progress post....be gentle c3pOMG 11 8 yearsCrypt (100): would agree with Ohh on you BF percentages, but nice work man, definitely see more thickness and bigger chest in the second pictures!
Hi. lilRillo 16 8 yearsSwayz87 (9039): Shit to put it in perspective.... My buddy weighs like 198 and I weigh about 165-170. We lift the same shit. In fact I actually lift more on about half of what we do..... feelsgoodman.jpg!
Thor's ~2 Year Progress Thor 12 8 yearsDukenhiemer (23939): Mirin the lats! Not quite sure why people thought he was black... he looks pretty damn white to me in his avatar! Like AKK said legs are lagging a little, but I would kill for your arms! Good progress, keep it up!
my journal- pic/vids weekly the1 Jump to first page102Jump to last page 8 yearsthe1 (33861): weak workout on thursday.. bodyweight widegrip pullups 4 sets x 15 seated row 4x12 @ 160lbs one arm dumbbell row 4x10 @ 90lb dumbbells seated rope facepulls widegrip pull down ----------------- took friday OFF ----------------- todays workout; upper body 100lb overhead barbell press 4 sets x 12-15 reps Widegrip pulldown 120/15 160/12 200/10 (strict) Incline barbell press 135/15 185/10 205/10 ...
little update for yas, been busy son the1 10 8 yearsthe1 (33861): veni vidi vici / latin for -- i came, i saw, i conquered.. zyzz had the same one on his right pec dec
Zwalk's Recovery Journal Zwalk 5 8 yearsDragonian (4951): Good luck man, just to let you know the rate of muscle memory will shock you incredibly its awesome!
PHAT soreness Rand 6 8 yearseknight (58109): Negative. Technically the human body doesn't produce actual lactic acid. It produces lactate, but even there, increases in lactate concentration doesn't result in DOMS or any kind of acidosis. delayed onset muscle soreness. Lactate can't donate a proton to create acid, thus the acidic form of lactate (lactic acid) isn't actually produced in muscle. That's a myth. -EK
my body change along the years(3) photos ys1337 30 8 yearsys1337 (22): http://www.youtube.com/watch?v=mfILxHyQ2-k& just did my transformation video hope yall like it
PHAT progress PICS* alexmuller Jump to first page84Jump to last page 8 yearsalexmuller (5452): HAHAHA yeah they my leg day shorts. THey very stretch and dont restrict my deep hack squats and lunges.
2 year progress w/pics OhhLoLo 29 8 yearsOhhLoLo (3393): whatchu mean waste these genes ahhaha. was thinkin bout riding a bike very soon. i didnt cut but lost some weight (like everyone does) due to coming off cycle. i was eating heavily just didnt count my macros... thats the one thing i regret doing i could of probably increased my weight even more if i had counted. i added alot of strength to my lifts, which sticked, even if the weight didnt. --so yes, this would be a great ph to run.
PHAT Log - Siddon41 siddon41 10 8 yearssiddon41 (91): Height - 5'3" Weight - 139 lb Age - 21 All data is based on last set reps (3rd or 4th set) Heavier Lifts Are Below Flat Bench - 165 (7-8 reps) Incline Dumbbell Press - 65s (8-9 reps) Dumbbell Rows - Single - 90 (8-9 reps) Romanian Deadlifts - 225 (8 reps) DB Shoulder Press - 60s (9 reps or so) Squat - 245 (10 reps) Still trying to figure out Power Day weights..
Cutting jeeza_1234 2 8 yearsArchdacko (82): Seems great hitting a range between 350-400 gram of carbs on your high-carb day, yeah. Good luck on your cut phase!
16 years old, rate me? SwedishAtlas Jump to first page31Jump to last page 8 yearsChampion8 (43): As for your parents, read up on nutrition and explain to them the benefits and science behind everything. they'll be so proud when thier strapping young lad speaks of casien protien synthasis.
day 1 of PHAT OhhLoLo 4 8 yearsOhhLoLo (3393): that was the hardest day 1 of my life.
One More PHAT Log!! varunj17 1 8 yearsvarunj17 (498): I started this a couple of weeks back...because of the volume , specially on power days i am finished by the time i complete the exercises...the two arm exercises get affected the most... here is my log Monday: Upper Power Day Weighted Pullups : set1( warmup) Set2(10 kg, 6-8 reps) Set 3(10 kg, 6-8 reps) Bentover row: set1( 70kg 5 reps) Set2(75 kg, 3-5) Set 3(80, 3-5 reps) Deadlfts: set1(100kg , 6reps) Set2(120 kg, 3-5...
Lil Schwarz PHAT Log LilSchwarz 1 8 yearsLilSchwarz (13): For some reason i wasnt able to post anything in my other thread???? anyways.. Ok today was upper body strength and i have gone with the method of doing 5x5 with two warm up sets: Bench Press: 2 warmup sets - 3x5 - 85kgs Chin ups wide grip: 2 warmup sets - 3x5 - 5kgs Military Press: 2 warmup sets - 3x5 - 50kgs Close Grip: 2 warmup sets - 3x5 - 70kgs Barbell Curl: 2 warmup sets - 3x5 - 45kgs Forearm and calf workout - as they are...
Lil Schwarz PHAT Log LilSchwarz 10 8 yearsLilSchwarz (13): Um i changed the hypertrophy days because he says do it to suit yourself. Ok thanks for the feedback i will start logging the weights :) Oh and btw i am not following the routine that strictly its really two strength days and three hypertrphy days per week.
Clenbuterol cycle bootsmccann Jump to first page42Jump to last page 8 yearsChristf (2910): It's one of the side effects, I'm guessing your body wasn't ready for the increase. I think we had a member on here that had massive headaches on clen
Got off that there Creatine-- SRorhrbac0808 14 8 yearsSRorhrbac0808 (47098): good deal brotha.. ill for sure check it out. thanks
130lbx3 , 105lbx7 weighted pullups (video) the1 13 8 yearsthe1 (33861): mike// yeah 2 1/2 reps is better then a fail though :) just couldnt lock out, next time son /
[Short Video] - Reg Park Beginner 5x5 Day B powerofwill1 1 8 yearspowerofwill1 (1): http://www.youtube.com/watch?v=dWLf3b-9wyY I had to leave out the front squats in this session. Time been going to the gym: 1 month Age: 18 This Session: Reg Park 5x5 Beginner - Day B Excercises: Rows 5x5 Standing Press 5x5 Deadlifts 3x5 (2 warm-up sets and 1 "stabilizer set") Wrist Work 2x10 Calves 2x15-20 This is the start of my progress to becoming fit and strong, each week I will post a video of my...
5 weeks from tampabay classic. mens physique Franco26 10 8 yearsFranco26 (13): Thanks guys. Legs are coming in nicely. Just because im doing mens physique doesnt mean i dont ignore my lower half. the judges dont really dont look for leg definition since you are wearing swim trunks. I use to play soccer in college before knee injuries got the best of me. my legs are good size and well developed, but im very cautious and realize lifting extremely heavy is a no for my legs. All be posting more pics as i inch closer to the...
March 2012 until Now jamieboy22 7 8 yearsseansm10 (906): im in that same spot as you man, like that little pouch of fat hanging right on the bottom two abdominals, looks awkward as fuck not gonna lie. great transformation so far man, try and get consistent lighting though, its amazing what a little overhead shadowing can do to make you look like a fitness model
THE DETERMINED1'S SEMI-EPIC QUEST TO 315 DETERMINED1 10 8 yearsDETERMINED1 (2239): @Christf have watched those videos before but i decided to watch them all over again as you suggested...i am working on the leg drive part but am having trouble on the bench set at home because it is so high off the ground, the one at the gym is a like a foot shorter and i can lift much better on it. @OhhLoLo i was originally taught the same way but arching the back really have improved my lift tremendously. @SRorhrbac0808 probably the best...
Dwatson Video: Occlusion Training dwatson Jump to first page32Jump to last page 8 yearsdwatson (26511): Back and chest i was told virtually no. You would probably sufficate yourself w/ the straps. However i did read a study that patients were tested by occluding the arms and doing chest exercise twice a week. Their 1rm increased like 12%, so you could try and run it this way also. Also, shoulders will be difficult also because occluding them would be challenging. If i find anything else i'll be sure to update everyone.
Criticise on my training programme! FrostyMTFU 5 8 yearsbrian12 (9495): Way to complicated If you are just starting - then you should NEVER make your own routine. Use something like HST 12; Max OT, or Layne Nortons Power Hyp split. Choose something from the list of routines under the articles section on this website What is you goal? If your goal is to slap on muscle and burn fat. You need to build your routine around 4 main exercises: Squats Deadlifts Weighted pull ups Flat barbell bench...
Lifting Motivational Story (My GF) IrishGymSheep 11 8 yearsJTsLiP (261): Sorry but tl;dr :/
BOOM! (pt.2) SRorhrbac0808 28 8 yearsSRorhrbac0808 (47098): DAMN DUKE!! impressive lifts man!! Great gains with great form...
Workout Friday dexxflex 13 8 yearsdexxflex (43): hopefully so man
another pic bosssantana 5 8 yearsbosssantana (103): appreciate ya comments thanks :D
Quick stats of the ss crew Dexdbest 5 8 yearsDETERMINED1 (2239): i wish i had measurements from when i was 16/17...or even 18/19...or at least progress pictures like before and after
Dexaprine PWO Maarten 3 8 yearsMaarten (4299): Thanks!
GYMMMM TIMEEEE!!!!!! hurricane92 9 8 yearsMyOwnEntity (1074): HaHa sucker, I used an online youtube converter and got it for free.
BOOOOM! SRorhrbac0808 Jump to first page47Jump to last page 8 yearsSRorhrbac0808 (47098): hhah fuckin sway that rhyme was legit mayne! daaaaaamn dwatson!! dude I have never puked from a workout session in my life.. Closest time was during a crazy fuckin wrestling camp I got pushed to the max and ended up waking up in the middle of the night, didnt know who i was and puked everywhere hhahah. I maned up and went the next day tho :D
My progress so far March 2011 to March 2012 jeeza_1234 14 8 yearsjeeza_1234 (279): @ectomorph94 Do i have a V tapper? :S I use the pull up bar at the gym. I used to need help but now i use my own weigh soon ill add extra weight lol. cheers for the help guys. Still packing the weigh on i was 169 in them pics about 2 weeks ago now im 174 pounds. Got 3 weeks left of bulk so trying to gain 3/6 more pounds before my first proper cut. Would carb cycling be good guys to keep muscle and lose 4/5% of body fat ?
body fat percentage OhhLoLo 23 8 yearsMrMailliw (4494): No site will be able to do it accurately. Either get skin calipers and put that into a calculator or get it exactly calculated by a doctor or machine or something.
new pic/ vid later on tonight misskelseysmith 27 8 yearsthe1 (33861): thanks again guys.. honestly, i look forward to reading your comments on my pics/vids. makes me wanna lift twice as hard an be dedicated as fuck to my training. i don't do too much direct trap work but i get my traps from smith shrugs superset with high rope facepulls heavy deadlifts reverse pec dec flys bent over dumbbell laterals ---------------- i am a very unconventional lifter that goes on the way my body feels, my current...
How everyone's progress going guys? jeeza_1234 Jump to first page48Jump to last page 8 yearsBen777 (5358): you are a brave, brave man!
views on this Corkey 7 8 yearsCorkey (291): Maxed my deadlits today with 4 reps of 150kg:)
MY arms grew this much in 5 months. dinuman22 5 8 yearsJelet (2190): good gains
picture update 3 weeks into supps - 188lbs the1 16 8 yearsthe1 (33861): ps, the reason i started working out again when i was 17 was because my friends told me i build like arnie.. wide shoulders long chest short biceps wide waist i want to be a 200lb arnie with the aesthetics and thickness.
8 week program with pics before/after misskelseysmith Jump to first page126Jump to last page 8 yearsIrishGymSheep (10554): If your going to respond please go here; clickable text Just when members host a blog type thread about their training it really clogs it up with arguements so once they break out we should just bring them to a thread of their own.
6 week program before/after pics + videos the1 Jump to first page98Jump to last page 8 yearsdwatson (26511): Good idea, no lie it was hard to follow with the updates without properlly formatting it. Lookin shredded brah.
**Updates and Measurements dwatson 18 8 yearsIrishGymSheep (10554): Yep.
newby + few progress pics kbradley88 25 8 yearsIrishGymSheep (10554): Just do pullups behind the neck then.
Cutting update TerryDizzle 19 8 yearsTerryDizzle (357): having some results chest and shoulder wise with the cutting...
My updates while cutting. ilifthard 26 8 yearsilifthard (3241): ^Yeah, I've already decided to start bulking on Monday. But I'm going to add HIIT once or twice a week to not make unnecessary fat. I haven't done it before while bulking so I hope it will work out. I want to start cutting again when May starts but is it really worth doing it? I mean I won't be able to gain muscle in just 3 months.
Everyone's update dwatson 21 8 yearslilRillo (687): And u call me out but u have no pics.....PICS OR GTFO
Making the best of being a Manlet. G_Redd 28 8 yearsTtime21 (679): true that shadow
Getting Shredded. Hardcore1 8 8 yearsHardcore1 (4): Cheers everyone.
Update AKK 1 8 yearsAKK (1998): I dont post on here much anymore but thought I post some progress ‎148.5lbs (was 130/132 1 year ago) 1 year of training 6ft Current stats: 285x4 DL 160x4 Squat ATG 160x4 BB bench 115x4 BB shoulder press bw+55lbsx4 Chins squat is low because of resetting myself and fixing a bad form issue (buckling of knees) http://oi41.tinypic.com/2pobpc6.jpg http://oi43.tinypic.com/4u84lw.jpg thats all ya gettin for...
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