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****2019 Aesthetics Crew****
Thread: ****2019 Aesthetics Crew****
05-07-2019, 09:07 PM
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#841
- NEXTEPICBULG91
- Registered User
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- NEXTEPICBULG91
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Originally Posted By NEXTEPICBULG91⏩
Boy oh boy did the trains fall off these tracks100 percent in this sh!t.
currently on cuts now, should be good to go by May.
currently on cuts now, should be good to go by May.
i legit looked my best about the time i posted this the end of Dec was around 235 at the time...but then I got in an accident in Mid-Feb, which was just a downfall like no other.
Hit a major depression that I just literally got out of. Acquire a smoking, drinking, fapping habit. Ate fast food almost everyday. Stopped working out and went to check my weight today. 263 lbs. This is the most I have ever weighed in my life and I never felt so disgusted. My goal summer weight was 215...not going to reach that. I just want to be in reasonable shape now by my b-day in August. I have a little over 12 weeks...def going to be locked in from this point on.
*note to anyone who's slacking- dont get yourself to this point. I used to get really skinny when life hit hard, getting really fat was not something I was accustomed to ever. Going to be a wild ride.*
San Diego Chargers and Minny Twolves all day baby!!
Suny Buffalo Reppin!!
05-09-2019, 08:36 AM
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#842
- hiimnotcool
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- hiimnotcool
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Well I got back in the gym yesterday after taking the last 3 weeks off due to a popped rib.
Was a quick and light 30 minute workout but did quite a few movements. No DB or Barbell work yet, just Hammer Strength and cables.
Knocked out 2 sets of 12-15 reps on each of the following:
HS shoulder press
HS reverse Pulldown
HS Incline
V Bar and wide Grip cabe Row (kind of hurt but stoped motion when it did, can't squeeze and contract yet but anything is better than nothing)
Straight Bar Cable Curl
Rope Pushdowns
Face Pulls
Lateral Raise
Pec Deck
Lol, actually got quite a bit done in 30 minutes and it felt good to be back in the gym. Was going kind of stir crazy and could tell visually I hadn't lifted (flat, look small and muscular definition kind of blurring a bit)
Luckily Ive been doing cardio and SOME band work/calisthenics to maintain as much muscle as possible during the recovery.
Down 4 pounds in the 3 weeks so dasitmane.
Probaby gonna cut for 4-5 more weeks to lose 8-10 pounds and call it good for this year.
Was a quick and light 30 minute workout but did quite a few movements. No DB or Barbell work yet, just Hammer Strength and cables.
Knocked out 2 sets of 12-15 reps on each of the following:
HS shoulder press
HS reverse Pulldown
HS Incline
V Bar and wide Grip cabe Row (kind of hurt but stoped motion when it did, can't squeeze and contract yet but anything is better than nothing)
Straight Bar Cable Curl
Rope Pushdowns
Face Pulls
Lateral Raise
Pec Deck
Lol, actually got quite a bit done in 30 minutes and it felt good to be back in the gym. Was going kind of stir crazy and could tell visually I hadn't lifted (flat, look small and muscular definition kind of blurring a bit)
Luckily Ive been doing cardio and SOME band work/calisthenics to maintain as much muscle as possible during the recovery.
Down 4 pounds in the 3 weeks so dasitmane.
Probaby gonna cut for 4-5 more weeks to lose 8-10 pounds and call it good for this year.
Alpha beard crew
05-09-2019, 09:21 AM
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#843
- Muzzlrpress
- Join Date: Jan 2011
- Location: United States
- Posts: 104,332
- Rep Power: 993953
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Originally Posted By JustImproving⏩
190.2 this morning. No set number, but aiming to be about as lean as I was last time. My lowest on my last cut was 173. Hoping to hit the same leanness at a higher weight. Not tracking calories, just limiting carbs, tossing in cardio, and eyeballing it. I try to stay around 2000 calories or just a tad lower, and I have an idea of what to eat based on my last cut.Also starting a cut on Monday and hoping to get shredded by July. How many pounds are you planning on losing and at what caloric deficit?
I also hope to be done by July, because we're bulkin in August regardless on if I hit my goal or not.
I'm back, bitches!
05-09-2019, 09:28 AM
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#844
- cojones539
- Registered User
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- cojones539
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^I reached an all-time low for body fat % this past month, and although I lost a lot of size in the process and my insertions are just maybe average, I still feel great and am pretty happy with where I am.
The goal is to keep the leanness and add about 10-15 more lbs to my frame and I’d be very happy with maintaining that. Probably won’t be possible without adding multiple servings of orange juice to my diet though, so maybe I’ll grow to be more content with where I am now overtime.
Cheers to everyone trying their best ITT though and keeping each other motivated.
RIP Zyzz and Greg Plitt
Bench - 345x1
OHP - 195x5
Chin-ups - 117.5x5
Squat - 365x1 (feelsokman)
05-09-2019, 09:32 AM
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#845
- LittleLexodus
- snailsrus
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- LittleLexodus
- snailsrus
- Join Date: Jun 2011
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Originally Posted By NEXTEPICBULG91⏩
Damn, sorry to hear about your struggles man. Hang in there and be consistent. I had a few rough months and gained like 5 lbs lol. Just drinking a bunch and not sticking to workouts/diet.Boy oh boy did the trains fall off these tracks
i legit looked my best about the time i posted this the end of Dec was around 235 at the time...but then I got in an accident in Mid-Feb, which was just a downfall like no other.
Hit a major depression that I just literally got out of. Acquire a smoking, drinking, fapping habit. Ate fast food almost everyday. Stopped working out and went to check my weight today. 263 lbs. This is the most I have ever weighed in my life and I never felt so disgusted. My goal summer weight was 215...not going to reach that. I just want to be in reasonable shape now by my b-day in August. I have a little over 12 weeks...def going to be locked in from this point on.
*note to anyone who's slacking- dont get yourself to this point. I used to get really skinny when life hit hard, getting really fat was not something I was accustomed to ever. Going to be a wild ride.*
i legit looked my best about the time i posted this the end of Dec was around 235 at the time...but then I got in an accident in Mid-Feb, which was just a downfall like no other.
Hit a major depression that I just literally got out of. Acquire a smoking, drinking, fapping habit. Ate fast food almost everyday. Stopped working out and went to check my weight today. 263 lbs. This is the most I have ever weighed in my life and I never felt so disgusted. My goal summer weight was 215...not going to reach that. I just want to be in reasonable shape now by my b-day in August. I have a little over 12 weeks...def going to be locked in from this point on.
*note to anyone who's slacking- dont get yourself to this point. I used to get really skinny when life hit hard, getting really fat was not something I was accustomed to ever. Going to be a wild ride.*
Originally Posted By hiimnotcool⏩
Good work bud. I remember your successful long cut a while back. How did you pop your rib? I was doing ab rollouts in 2014 when I popped one of mine. Damn near passed out in the gym SRSWell I got back in the gym yesterday after taking the last 3 weeks off due to a popped rib.
Was a quick and light 30 minute workout but did quite a few movements. No DB or Barbell work yet, just Hammer Strength and cables.
Knocked out 2 sets of 12-15 reps on each of the following:
HS shoulder press
HS reverse Pulldown
HS Incline
V Bar and wide Grip cabe Row (kind of hurt but stoped motion when it did, can't squeeze and contract yet but anything is better than nothing)
Straight Bar Cable Curl
Rope Pushdowns
Face Pulls
Lateral Raise
Pec Deck
Lol, actually got quite a bit done in 30 minutes and it felt good to be back in the gym. Was going kind of stir crazy and could tell visually I hadn't lifted (flat, look small and muscular definition kind of blurring a bit)
Luckily Ive been doing cardio and SOME band work/calisthenics to maintain as much muscle as possible during the recovery.
Down 4 pounds in the 3 weeks so dasitmane.
Probaby gonna cut for 4-5 more weeks to lose 8-10 pounds and call it good for this year.
Was a quick and light 30 minute workout but did quite a few movements. No DB or Barbell work yet, just Hammer Strength and cables.
Knocked out 2 sets of 12-15 reps on each of the following:
HS shoulder press
HS reverse Pulldown
HS Incline
V Bar and wide Grip cabe Row (kind of hurt but stoped motion when it did, can't squeeze and contract yet but anything is better than nothing)
Straight Bar Cable Curl
Rope Pushdowns
Face Pulls
Lateral Raise
Pec Deck
Lol, actually got quite a bit done in 30 minutes and it felt good to be back in the gym. Was going kind of stir crazy and could tell visually I hadn't lifted (flat, look small and muscular definition kind of blurring a bit)
Luckily Ive been doing cardio and SOME band work/calisthenics to maintain as much muscle as possible during the recovery.
Down 4 pounds in the 3 weeks so dasitmane.
Probaby gonna cut for 4-5 more weeks to lose 8-10 pounds and call it good for this year.
Originally Posted By Muzzlrpress⏩
Nice. I have a food scale but prefer eyeballing portions too. trying to stick to 2400 cals190.2 this morning. No set number, but aiming to be about as lean as I was last time. My lowest on my last cut was 173. Hoping to hit the same leanness at a higher weight. Not tracking calories, just limiting carbs, tossing in cardio, and eyeballing it. I try to stay around 2000 calories or just a tad lower, and I have an idea of what to eat based on my last cut.
I also hope to be done by July, because we're bulkin in August regardless on if I hit my goal or not.
I also hope to be done by July, because we're bulkin in August regardless on if I hit my goal or not.
**Dallas Misc Crew**
No Fap Crew
Sunning my balls Crew
BJJ Crew
05-10-2019, 12:24 PM
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#846
- johndoethethird
- Registered User
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- johndoethethird
- Registered User
- Join Date: Dec 2018
- Age: 56
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Originally Posted By cojones539⏩
Looking thick,solid and tight for your height. Mirin GJDM.^I reached an all-time low for body fat % this past month, and although I lost a lot of size in the process and my insertions are just maybe average, I still feel great and am pretty happy with where I am.
The goal is to keep the leanness and add about 10-15 more lbs to my frame and I’d be very happy with maintaining that. Probably won’t be possible without adding multiple servings of orange juice to my diet though, so maybe I’ll grow to be more content with where I am now overtime.
Cheers to everyone trying their best ITT though and keeping each other motivated.
The goal is to keep the leanness and add about 10-15 more lbs to my frame and I’d be very happy with maintaining that. Probably won’t be possible without adding multiple servings of orange juice to my diet though, so maybe I’ll grow to be more content with where I am now overtime.
Cheers to everyone trying their best ITT though and keeping each other motivated.
Harder, Better, Faster, Stronger 1yr log - https://forum.obnoxiousbrutes.com/showthread.php?t=177123801&p=1579584161
05-10-2019, 01:51 PM
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#847
- fupduckbad
- Catford Crew
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- fupduckbad
- Catford Crew
- Join Date: Jun 2014
- Location: Switzerland
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Originally Posted By fupduckbad⏩
I haine de weight as semi expected unfortunately however I kept it under control.Biggest challenge for me now. 3 weeks in ***** for work, company is paying all the medals and ***** food is insanely delicious.
Please hold me, can't fk it up now !
Please hold me, can't fk it up now !
I work in Muslim country and although I am not, it's a good opportunity to do intermittent fasting
Back in the games breddaz !!! Let's do this
Business Controller who speaks 6 languages. Mirin breh ?
***Make Kadafi25 green Crew***
Defdump / Before I Turn / Norma Jean / Gwen Stacy / Famous Last Words / Breakdown Of Sanity / The Bled / From Autumn To Ashes / The Devil Wears Prada / 36 Crazyfists / Poison The Well / Silent Planet / Forevermore / The Pax Cecilia
05-12-2019, 10:44 AM
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#848
- hiimnotcool
- Registered User
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- hiimnotcool
- Registered User
- Join Date: Apr 2010
- Age: 41
- Posts: 4,679
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Lol, a buddy of mine saw me with my shirt off since it's been hot as fuk and he said "bro do you have aids? Youre wasting away".
Told him I had a 3 and a half week NLV (Not Lifting Virus).
Will not deter me. I'm cutting 10-12 more pounds into the 150's and I'm 6'0. Used to be obsessed by weight but with age comes wisdom I guess, and realizing its more about the mirror and how you look/feel.
Had my 2nd workout since my injury on Friday. Might go today once the grandparents pick up my kids for church. They worship in a cathedral, I worship in an Iron Temple. Amen.
Hit a new low weigh in of 165.2 yesterday, ate at only a slight deficit instead of 750-1009, celebrated with a bunless bacon cheeseburger from Five Guys (All the Way) and a side of dem hnghhh as fuk cajun fries. Diet coke though cause screw drinking calories unless it's beer (rarely).
Told him I had a 3 and a half week NLV (Not Lifting Virus).
Will not deter me. I'm cutting 10-12 more pounds into the 150's and I'm 6'0. Used to be obsessed by weight but with age comes wisdom I guess, and realizing its more about the mirror and how you look/feel.
Had my 2nd workout since my injury on Friday. Might go today once the grandparents pick up my kids for church. They worship in a cathedral, I worship in an Iron Temple. Amen.
Hit a new low weigh in of 165.2 yesterday, ate at only a slight deficit instead of 750-1009, celebrated with a bunless bacon cheeseburger from Five Guys (All the Way) and a side of dem hnghhh as fuk cajun fries. Diet coke though cause screw drinking calories unless it's beer (rarely).
Alpha beard crew
05-12-2019, 12:10 PM
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#849
- johndoethethird
- Registered User
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- johndoethethird
- Registered User
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- Age: 56
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Not exactly Aesthetics Crew but progress nonetheless
227lbs on the left 191.5lbs on the right
1yr transformation, 5 months cutting and tracking calories (started the cut at 216lbs)
Initial target was around the 187lbs mark, but summer is coming up in less then a month so might as well push down to around ~180lbs and see how I feel. After that it's a nice lean bulk until next year.
Harder, Better, Faster, Stronger 1yr log - https://forum.obnoxiousbrutes.com/showthread.php?t=177123801&p=1579584161
05-13-2019, 06:14 AM
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#850
Originally Posted By hiimnotcool⏩
Yes!Lol, a buddy of mine saw me with my shirt off since it's been hot as fuk and he said "bro do you have aids? Youre wasting away"...
Will not deter me. I'm cutting 10-12 more pounds into the 150's and I'm 6'0. Used to be obsessed by weightbut with age comes wisdomI guess, andrealizing its more about the mirror and how you look/feel.
...
Will not deter me. I'm cutting 10-12 more pounds into the 150's and I'm 6'0. Used to be obsessed by weightbut with age comes wisdomI guess, andrealizing its more about the mirror and how you look/feel.
...
Wise you have become at an age so young.
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
05-16-2019, 08:35 AM
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#851
- hiimnotcool
- Registered User
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- hiimnotcool
- Registered User
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- Age: 41
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166.0 this morning. Been to the gym 3 or 4 times since my injury, can actually tell my muscles are getting "fuller" again already.
Probably around 13-14% body fat right now I'd reckon? What do you guys think? No goal weight specifically but I'm assuming another 10 pounds of fat loss will look good. Definitely skinny but I can worry about adding size this fall/winter.
Gonna go hit some horizontal pulling. Hope everyone is acquiring shredz.
Found some pictures of what I looked like at 200 pounds before the cut. Yikes, looking at these makes me see how far I have come!
________
Then down to 185
_________
This morning at 166
Probably around 13-14% body fat right now I'd reckon? What do you guys think? No goal weight specifically but I'm assuming another 10 pounds of fat loss will look good. Definitely skinny but I can worry about adding size this fall/winter.
Gonna go hit some horizontal pulling. Hope everyone is acquiring shredz.
Found some pictures of what I looked like at 200 pounds before the cut. Yikes, looking at these makes me see how far I have come!
________
Then down to 185
_________
This morning at 166
Alpha beard crew
05-18-2019, 10:29 AM
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#852
05-18-2019, 10:30 AM
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#853
- Muzzlrpress
- Join Date: Jan 2011
- Location: United States
- Posts: 104,332
- Rep Power: 993953
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Outstanding mane! Meanwhile I'm struggling to fight cravings
I'm back, bitches!
05-18-2019, 10:51 AM
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#854
05-20-2019, 04:28 PM
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#855
05-20-2019, 04:59 PM
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#856
- hiimnotcool
- Registered User
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- hiimnotcool
- Registered User
- Join Date: Apr 2010
- Age: 41
- Posts: 4,679
- Rep Power: 47170
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Originally Posted By jk202⏩
Your pics always make me laugh and shake my head. Not in a disparaging way, more like a "Geez, this dude has insane striations and vascularity genetics" kind of way. Absolutely mirin.The end is near. Bout 4 weeks to go
Morning no pump
Morning no pump
I'm finally back in the gym after dislocating my rib on your 5 day program.
Mind posting your current split? In PM i believe you said youre on a 6 day split now. I really like your training methods in terms of volume, intensity, and rep ranges. Only thing that sucks is I can't currently Deadlift but I can work around that.
How does something like this look in your opinion for a 6 day split?
Vertical Push
Horizontal Pull
Fly/Tricep/Side Delt
Horizontal Push
Vertical Pull
Rear Delt/Trap/Biceps
Or is something like this better?
Vertical Push+Tricep Extension & Side Delt
Horizontal Pull+ Bicep/Rear Delt
OFF
Horizontal Push+Tricep Pushdown & Side Delt
Vertical Pull + Bicep/Rear Delt
I'm not training legs at the moment and it's obvious ayyylmao. I really see no point in it because I started lifting again totally detrained and immediately started cutting. There'd be nothing to gain (quite literally) to start doing them now. Used to hit them twice a week and once this cut is over I'll go back to that type of approach.
Alpha beard crew
05-20-2019, 05:27 PM
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#857
Originally Posted By jk202⏩
The end is near. Bout 4 weeks to go
Morning no pump
Morning no pump
Originally Posted By bb09⏩
Up and down, up and down, because long-distance. Last week, 85.6kg:
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
05-20-2019, 05:42 PM
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#858
- AestheticGame
- Warrior. sleep.
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- AestheticGame
- Warrior. sleep.
- Join Date: Feb 2018
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05-20-2019, 05:59 PM
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#859
- jk202
- Registered User
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- jk202
- Registered User
- Join Date: Oct 2013
- Age: 37
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Originally Posted By hiimnotcool⏩
Haha thanks man.Your pics always make me laugh and shake my head. Not in a disparaging way, more like a "Geez, this dude has insane striations and vascularity genetics" kind of way. Absolutely mirin.
I'm finally back in the gym after dislocating my rib on your 5 day program.
Mind posting your current split? In PM i believe you said youre on a 6 day split now. I really like your training methods in terms of volume, intensity, and rep ranges. Only thing that sucks is I can't currently Deadlift but I can work around that.
How does something like this look in your opinion for a 6 day split?
Vertical Push
Horizontal Pull
Fly/Tricep/Side Delt
Horizontal Push
Vertical Pull
Rear Delt/Trap/Biceps
Or is something like this better?
Vertical Push+Tricep Extension & Side Delt
Horizontal Pull+ Bicep/Rear Delt
OFF
Horizontal Push+Tricep Pushdown & Side Delt
Vertical Pull + Bicep/Rear Delt
I'm not training legs at the moment and it's obvious ayyylmao. I really see no point in it because I started lifting again totally detrained and immediately started cutting. There'd be nothing to gain (quite literally) to start doing them now. Used to hit them twice a week and once this cut is over I'll go back to that type of approach.
I'm finally back in the gym after dislocating my rib on your 5 day program.
Mind posting your current split? In PM i believe you said youre on a 6 day split now. I really like your training methods in terms of volume, intensity, and rep ranges. Only thing that sucks is I can't currently Deadlift but I can work around that.
How does something like this look in your opinion for a 6 day split?
Vertical Push
Horizontal Pull
Fly/Tricep/Side Delt
Horizontal Push
Vertical Pull
Rear Delt/Trap/Biceps
Or is something like this better?
Vertical Push+Tricep Extension & Side Delt
Horizontal Pull+ Bicep/Rear Delt
OFF
Horizontal Push+Tricep Pushdown & Side Delt
Vertical Pull + Bicep/Rear Delt
I'm not training legs at the moment and it's obvious ayyylmao. I really see no point in it because I started lifting again totally detrained and immediately started cutting. There'd be nothing to gain (quite literally) to start doing them now. Used to hit them twice a week and once this cut is over I'll go back to that type of approach.
I'm back to the 7 day split (6 on 1 off, so I guess it's an 8 day cycle), My ppl was too taxing to run 6 on 1 off in a deficit.
I'm able to hit everything at least twice in 8 days with this and recovery is adequate for 6 on 1 off. The only reason I'm attached to 6 on 1 off is I enjoy training as much as possible, but I want to leave at least one full weekend day for complete family time.
For recovery, I took out deadlifts until I'm back in a surplus. And I also do the banded hacks both leg days instead of the ssb one day. I'll be cycling in the ssb again eventually, but the banded hacks are still the best bang for your buck imo.
1. DELT 1, BICEP
2. BACK 1, TRICEP
3. CHEST 1, SIDE DELT, BICEP
4. LEGS 1, REAR DELT
5. DELT 2, LATS, TRICEP
6. CHEST 2, REAR DELT, BICEP
7. LEGS 2, TRICEP
--------------------------------------
Spoiler!
DELT 1, BICEP
A1. DB SHOULDER PRESS (HIGH INCLINE)
2 sets, 5-10
B1. CUFF LATERAL RAISES
3 sets, 8-15 last set drop
C1. CABLE REAR DELT FLY
C2 CABLE REAR DELT ROW
3 sets, 6-12
D1. DB PREACHER
2 sets, 5-10
E1. CABLE CURL SHORTENED/ LENGTHENED
2 sets, 8-15
--------------------------------------
BACK 1, TRICEP
A1. STEP BACK HAMMER STRENGTH ROW
2 sets, 5-10
B1. SINGLE ARM CABLE PULLDOWN
3 sets, 6-12
C1. CHEST SUPPORTED UPPER BACK MACHINE ROW
2 sets, 8-12
D1. ROPE PULLOVER SHORT/ LENGTHENED
2 sets 8-15
E1. CG NEUTRAL DB PRESS
2 sets 6-12
-------------------------------------
CHEST 1, SIDE DELT, BICEP
A1. INCLINED DB PRESS
2 sets, 5-10
B1. HAMMER STRENGTH INCLINED CHEST PRESS
2 sets, 8-12
C1. CABLE FLY
3 sets, 6-10
D1. CUFF LATERAL RAISES
3 sets, 6-12
E1. DB PREACHER
2 sets, 6-10
1 set alternating curls with one drop
-------------------------------------
LEGS 1, REAR DELT
A1. SEATED LEG CURL
2 sets, 6-10
B1. REVERSE BAND HACKS
2 sets, 5-10
C1. LYING LEG CURL
C2. DB RDL
2 sets, 8-12
D1. LEG EXTENSION
D2. HEEL ELEVATED GOBLET SQUATS
2 sets, 8-12, last set 1 drop
E1. PEC DEC REAR DELT FLY
3 sets 8-12 steps
-------------------------------------
DELT 2, LATS, TRICEP
A1. SEATED NEUTRAL GRIP DB PRESS
2 sets, 6-10
B1. CUFF LATERAL RAISES
3 sets, 6-10
C1. SEATED CABLE ROW
2 sets, 6-10
D1. SINGLE ARM NAUTILUS PULLDOWN
2 sets, 6-10
E1. BANDED DIPS
E2. CABLE CROSS TRICEP EXT
2 sets, 6-12
--------------------------------------
CHEST 2, UPPER BACK, REAR DELT, BICEP
A1. REVERSE BAND SMITH INCLINED PRESS
3 sets, 6-10
B1. SEATED CABLE FLY
3 sets, 8-12
C1. HS UPPER BACK ROW
2 sets, 8-12
D1. PEC DEC REAR DELT FLY
D2. CABLE REAR DELT ROW
3 sets, 6-12
E1. DB PREACHER
3 sets, 6-10
-------------------------------------
LEGS 2, TRICEP
A1. SEATED LEG CURL
2 sets, 5-10
B1. REVERSE BAND HACKS
2 sets, 5-10 reps
C1. BB RDL (or DB RDL)
2 sets, 6-12
D1. LEG EXT
D2. DB WALKING LUNGE
2 sets, 8-20
E1. LEG PRESS CALF RAISE
E2. BANDED TRICEP DIP
3 sets, 8-12
--------------------------------------
Only that stands out in your first split is fliez and then horizontal push back to back.
I like to write splits based on a priority bodypart (chest and delts in this case) and program them as often as recovery allows and then fill in the rest. At least that's my logic..
If you wanted to run my split without legs (
). You could just make the two leg days a bi/tri day and knock arms off the other workouts
05-21-2019, 01:59 AM
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#860
- bb09
- Meltin' abs
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- bb09
- Meltin' abs
- Join Date: Jul 2009
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Originally Posted By jk202⏩
Congrats, dude,you're on /r/nattyorjuice, the home of all things ignorance when it comes to natty lifting.Snip
05-21-2019, 02:09 AM
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#861
- manletstrength
- Going beyond my limits
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- manletstrength
- Going beyond my limits
- Join Date: Jan 2019
- Posts: 5,196
- Rep Power: 26827
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Been back in the gym for almost 3 weeks. I'm already getting noticeably bigger everytime I look in the mirror. Training hard and doing multiple drop sets for every movement I do. Loving this chit already! I feel so much better not just physically. But, mentally and spiritually as well. I meditate now. Lifting is like my 2nd form of meditation for me besides actually doing the real thing.
I did however gain 13lbs from the last time I posted here. I went from 185lbs-198lbs. Most of it is fat with the rest being muscle. Starting my cut tomorrow. I'll still gain a good bit of muscle while being in a deficit due to muscle memory.
I'll post progress pics in the next month or two.
I did however gain 13lbs from the last time I posted here. I went from 185lbs-198lbs. Most of it is fat with the rest being muscle. Starting my cut tomorrow. I'll still gain a good bit of muscle while being in a deficit due to muscle memory.
I'll post progress pics in the next month or two.
Training Log:
https://forum.obnoxiousbrutes.com/showthread.php?t=180254293&p=1640414853#post1640414853
I will always follow my own path and stay true to myself and my heart, to do what I feel is right
05-21-2019, 02:21 AM
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#862
- Nicklol
- Bodybalder
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- Nicklol
- Bodybalder
- Join Date: Jul 2010
- Location: Toronto, Ontario, Canada
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dont even think im gonna cut this year.
Im not watching my calories or limiting them at all, yet im staying lean and making gains at the same time. Feels good
but this is how I look. Havent weighd myself since last year and I was cutting and like 220 then. So who knows what I am now. Could be even 230 or more?
I got sunburnt, hehe
Im not watching my calories or limiting them at all, yet im staying lean and making gains at the same time. Feels good
but this is how I look. Havent weighd myself since last year and I was cutting and like 220 then. So who knows what I am now. Could be even 230 or more?
I got sunburnt, hehe
Doordasher crew (SRS)
Bidet Crew
Nissan Versa 2023 crew
Bald crew
05-21-2019, 02:34 AM
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#863
- arkona4trek
- Registered User
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- arkona4trek
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- Age: 56
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Originally Posted By bb09⏩
Dream goal physique, mirin hard, GJDMUp and down, up and down, because long-distance. Last week, 85.6kg:
05-21-2019, 03:23 AM
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#864
- jk202
- Registered User
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- jk202
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- Age: 37
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Originally Posted By bb09⏩
LOL i fukin made it mane, tears of joy, tanks to me mum and sponsorsCongrats, dude,you're on /r/nattyorjuice, the home of all things ignorance when it comes to natty lifting.
you lookin joocy as well cuz
05-21-2019, 03:30 AM
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#865
05-21-2019, 07:43 AM
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#866
- hiimnotcool
- Registered User
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- hiimnotcool
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Originally Posted By jk202⏩
I like it. Actually I could do that workout just fine with legs. Im just a ******* because I DON'T want to do squats in a massive deficit. I can do Leg curls, extensions, lunges, DB RDL, & leg press(instead of hack squat). I'll admit it's mainly out of ego, but I don't want to be in the gym squatting 135-185 when I used to be doing 275-335 nomsayin? But all the movements you listed are non-ego lifts so I'm fine with that.Haha thanks man.
I'm back to the 7 day split (6 on 1 off, so I guess it's an 8 day cycle), My ppl was too taxing to run 6 on 1 off in a deficit.
I'm able to hit everything at least twice in 8 days with this and recovery is adequate for 6 on 1 off. The only reason I'm attached to 6 on 1 off is I enjoy training as much as possible, but I want to leave at least one full weekend day for complete family time.
For recovery, I took out deadlifts until I'm back in a surplus. And I also do the banded hacks both leg days instead of the ssb one day. I'll be cycling in the ssb again eventually, but the banded hacks are still the best bang for your buck imo.
1. DELT 1, BICEP
2. BACK 1, TRICEP
3. CHEST 1, SIDE DELT, BICEP
4. LEGS 1, REAR DELT
5. DELT 2, LATS, TRICEP
6. CHEST 2, REAR DELT, BICEP
7. LEGS 2, TRICEP
--------------------------------------
Spoiler!
DELT 1, BICEP
A1. DB SHOULDER PRESS (HIGH INCLINE)
2 sets, 5-10
B1. CUFF LATERAL RAISES
3 sets, 8-15 last set drop
C1. CABLE REAR DELT FLY
C2 CABLE REAR DELT ROW
3 sets, 6-12
D1. DB PREACHER
2 sets, 5-10
E1. CABLE CURL SHORTENED/ LENGTHENED
2 sets, 8-15
--------------------------------------
BACK 1, TRICEP
A1. STEP BACK HAMMER STRENGTH ROW
2 sets, 5-10
B1. SINGLE ARM CABLE PULLDOWN
3 sets, 6-12
C1. CHEST SUPPORTED UPPER BACK MACHINE ROW
2 sets, 8-12
D1. ROPE PULLOVER SHORT/ LENGTHENED
2 sets 8-15
E1. CG NEUTRAL DB PRESS
2 sets 6-12
-------------------------------------
CHEST 1, SIDE DELT, BICEP
A1. INCLINED DB PRESS
2 sets, 5-10
B1. HAMMER STRENGTH INCLINED CHEST PRESS
2 sets, 8-12
C1. CABLE FLY
3 sets, 6-10
D1. CUFF LATERAL RAISES
3 sets, 6-12
E1. DB PREACHER
2 sets, 6-10
1 set alternating curls with one drop
-------------------------------------
LEGS 1, REAR DELT
A1. SEATED LEG CURL
2 sets, 6-10
B1. REVERSE BAND HACKS
2 sets, 5-10
C1. LYING LEG CURL
C2. DB RDL
2 sets, 8-12
D1. LEG EXTENSION
D2. HEEL ELEVATED GOBLET SQUATS
2 sets, 8-12, last set 1 drop
E1. PEC DEC REAR DELT FLY
3 sets 8-12 steps
-------------------------------------
DELT 2, LATS, TRICEP
A1. SEATED NEUTRAL GRIP DB PRESS
2 sets, 6-10
B1. CUFF LATERAL RAISES
3 sets, 6-10
C1. SEATED CABLE ROW
2 sets, 6-10
D1. SINGLE ARM NAUTILUS PULLDOWN
2 sets, 6-10
E1. BANDED DIPS
E2. CABLE CROSS TRICEP EXT
2 sets, 6-12
--------------------------------------
CHEST 2, UPPER BACK, REAR DELT, BICEP
A1. REVERSE BAND SMITH INCLINED PRESS
3 sets, 6-10
B1. SEATED CABLE FLY
3 sets, 8-12
C1. HS UPPER BACK ROW
2 sets, 8-12
D1. PEC DEC REAR DELT FLY
D2. CABLE REAR DELT ROW
3 sets, 6-12
E1. DB PREACHER
3 sets, 6-10
-------------------------------------
LEGS 2, TRICEP
A1. SEATED LEG CURL
2 sets, 5-10
B1. REVERSE BAND HACKS
2 sets, 5-10 reps
C1. BB RDL (or DB RDL)
2 sets, 6-12
D1. LEG EXT
D2. DB WALKING LUNGE
2 sets, 8-20
E1. LEG PRESS CALF RAISE
E2. BANDED TRICEP DIP
3 sets, 8-12
--------------------------------------
Only that stands out in your first split is fliez and then horizontal push back to back.
I like to write splits based on a priority bodypart (chest and delts in this case) and program them as often as recovery allows and then fill in the rest. At least that's my logic..
If you wanted to run my split without legs (). You could just make the two leg days a bi/tri day and knock arms off the other workouts
I'm back to the 7 day split (6 on 1 off, so I guess it's an 8 day cycle), My ppl was too taxing to run 6 on 1 off in a deficit.
I'm able to hit everything at least twice in 8 days with this and recovery is adequate for 6 on 1 off. The only reason I'm attached to 6 on 1 off is I enjoy training as much as possible, but I want to leave at least one full weekend day for complete family time.
For recovery, I took out deadlifts until I'm back in a surplus. And I also do the banded hacks both leg days instead of the ssb one day. I'll be cycling in the ssb again eventually, but the banded hacks are still the best bang for your buck imo.
1. DELT 1, BICEP
2. BACK 1, TRICEP
3. CHEST 1, SIDE DELT, BICEP
4. LEGS 1, REAR DELT
5. DELT 2, LATS, TRICEP
6. CHEST 2, REAR DELT, BICEP
7. LEGS 2, TRICEP
--------------------------------------
Spoiler!
DELT 1, BICEP
A1. DB SHOULDER PRESS (HIGH INCLINE)
2 sets, 5-10
B1. CUFF LATERAL RAISES
3 sets, 8-15 last set drop
C1. CABLE REAR DELT FLY
C2 CABLE REAR DELT ROW
3 sets, 6-12
D1. DB PREACHER
2 sets, 5-10
E1. CABLE CURL SHORTENED/ LENGTHENED
2 sets, 8-15
--------------------------------------
BACK 1, TRICEP
A1. STEP BACK HAMMER STRENGTH ROW
2 sets, 5-10
B1. SINGLE ARM CABLE PULLDOWN
3 sets, 6-12
C1. CHEST SUPPORTED UPPER BACK MACHINE ROW
2 sets, 8-12
D1. ROPE PULLOVER SHORT/ LENGTHENED
2 sets 8-15
E1. CG NEUTRAL DB PRESS
2 sets 6-12
-------------------------------------
CHEST 1, SIDE DELT, BICEP
A1. INCLINED DB PRESS
2 sets, 5-10
B1. HAMMER STRENGTH INCLINED CHEST PRESS
2 sets, 8-12
C1. CABLE FLY
3 sets, 6-10
D1. CUFF LATERAL RAISES
3 sets, 6-12
E1. DB PREACHER
2 sets, 6-10
1 set alternating curls with one drop
-------------------------------------
LEGS 1, REAR DELT
A1. SEATED LEG CURL
2 sets, 6-10
B1. REVERSE BAND HACKS
2 sets, 5-10
C1. LYING LEG CURL
C2. DB RDL
2 sets, 8-12
D1. LEG EXTENSION
D2. HEEL ELEVATED GOBLET SQUATS
2 sets, 8-12, last set 1 drop
E1. PEC DEC REAR DELT FLY
3 sets 8-12 steps
-------------------------------------
DELT 2, LATS, TRICEP
A1. SEATED NEUTRAL GRIP DB PRESS
2 sets, 6-10
B1. CUFF LATERAL RAISES
3 sets, 6-10
C1. SEATED CABLE ROW
2 sets, 6-10
D1. SINGLE ARM NAUTILUS PULLDOWN
2 sets, 6-10
E1. BANDED DIPS
E2. CABLE CROSS TRICEP EXT
2 sets, 6-12
--------------------------------------
CHEST 2, UPPER BACK, REAR DELT, BICEP
A1. REVERSE BAND SMITH INCLINED PRESS
3 sets, 6-10
B1. SEATED CABLE FLY
3 sets, 8-12
C1. HS UPPER BACK ROW
2 sets, 8-12
D1. PEC DEC REAR DELT FLY
D2. CABLE REAR DELT ROW
3 sets, 6-12
E1. DB PREACHER
3 sets, 6-10
-------------------------------------
LEGS 2, TRICEP
A1. SEATED LEG CURL
2 sets, 5-10
B1. REVERSE BAND HACKS
2 sets, 5-10 reps
C1. BB RDL (or DB RDL)
2 sets, 6-12
D1. LEG EXT
D2. DB WALKING LUNGE
2 sets, 8-20
E1. LEG PRESS CALF RAISE
E2. BANDED TRICEP DIP
3 sets, 8-12
--------------------------------------
Only that stands out in your first split is fliez and then horizontal push back to back.
I like to write splits based on a priority bodypart (chest and delts in this case) and program them as often as recovery allows and then fill in the rest. At least that's my logic..
If you wanted to run my split without legs (
). You could just make the two leg days a bi/tri day and knock arms off the other workoutsI'm the type of guy who will do DB Curls with 10-20's with a good contraction over using 40'-50's with bad form just to "look" stronger even though I can do it. I don't care about weight when it comes to accessory lifts at all.
Thanks for feedback bruh.
Yesterday I had a good workout (as far as DOMS indicates a good workout, even though I know it doesn't for the most part)
Did a vertical focused pull day.
Chin Up Ladders:
5,6,7,8,8,7,6,5, so 52 reps in about 15 minutes. Good way to get volume in instead of straight sets.
Wide Grip Cable Row: NO Contracting at top of rep, just doing movement for blood flow and keep my body used to rowing. Can still feel upper back/rib flaring up and tweaking a bit on it
2 x 15 with 85 pounds. Feels so light and my mind wants to raise the weight but I'm tempering myself for now. Maybe over the next few weeks I'll do a top set with heavier weight then go down again. Rinse and repeat until I'm confident.
Wide Grip Pull Down
100 x 10, 10 (squeeze lats on way down, stop at nose level, then slow and controlled on the way up, feels really good fighting dat gravity)
Straight Arm Cable Rope Lat Pushdown
20 x 15, 15, 15, 15, 15
Face Pulls
40 x 20, 20, 20
DB Hammer Curl
15 x 20, 20, 20
Done. 35 minutes total and 300 calories burned.
Body weight 164.0, down 1.8 pounds since May 12th. Almost done cutting wooooo.
Alpha beard crew
05-21-2019, 07:50 AM
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#867
- hiimnotcool
- Registered User
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- hiimnotcool
- Registered User
- Join Date: Apr 2010
- Age: 41
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Originally Posted By bb09⏩
Hnnnghhhhh. Strong everything. Super impressive physique.Up and down, up and down, because long-distance. Last week, 85.6kg:
Alpha beard crew
05-21-2019, 07:52 AM
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#868
- jk202
- Registered User
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- jk202
- Registered User
- Join Date: Oct 2013
- Age: 37
- Posts: 10,589
- Rep Power: 117458
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-
Originally Posted By hiimnotcool⏩
You got it manI like it. Actually I could do that workout just fine with legs. Im just a ******* because I DON'T want to do squats in a massive deficit. I can do Leg curls, extensions, lunges, DB RDL, & leg press(instead of hack squat). I'll admit it's mainly out of ego, but I don't want to be in the gym squatting 135-185 when I used to be doing 275-335 nomsayin? But all the movements you listed are non-ego lifts so I'm fine with that.
I'm the type of guy who will do DB Curls with 10-20's with a good contraction over using 40'-50's with bad form just to "look" stronger even though I can do it. I don't care about weight when it comes to accessory lifts at all.
Thanks for feedback bruh.
Yesterday I had a good workout (as far as DOMS indicates a good workout, even though I know it doesn't for the most part)
Did a vertical focused pull day.
Chin Up Ladders:
5,6,7,8,8,7,6,5, so 52 reps in about 15 minutes. Good way to get volume in instead of straight sets.
Wide Grip Cable Row: NO Contracting at top of rep, just doing movement for blood flow and keep my body used to rowing. Can still feel upper back/rib flaring up and tweaking a bit on it
2 x 15 with 85 pounds. Feels so light and my mind wants to raise the weight but I'm tempering myself for now. Maybe over the next few weeks I'll do a top set with heavier weight then go down again. Rinse and repeat until I'm confident.
Wide Grip Pull Down
100 x 10, 10 (squeeze lats on way down, stop at nose level, then slow and controlled on the way up, feels really good fighting dat gravity)
Straight Arm Cable Rope Lat Pushdown
20 x 15, 15, 15, 15, 15
Face Pulls
40 x 20, 20, 20
DB Hammer Curl
15 x 20, 20, 20
Done. 35 minutes total and 300 calories burned.
Body weight 164.0, down 1.8 pounds since May 12th. Almost done cutting wooooo.
I'm the type of guy who will do DB Curls with 10-20's with a good contraction over using 40'-50's with bad form just to "look" stronger even though I can do it. I don't care about weight when it comes to accessory lifts at all.
Thanks for feedback bruh.
Yesterday I had a good workout (as far as DOMS indicates a good workout, even though I know it doesn't for the most part)
Did a vertical focused pull day.
Chin Up Ladders:
5,6,7,8,8,7,6,5, so 52 reps in about 15 minutes. Good way to get volume in instead of straight sets.
Wide Grip Cable Row: NO Contracting at top of rep, just doing movement for blood flow and keep my body used to rowing. Can still feel upper back/rib flaring up and tweaking a bit on it
2 x 15 with 85 pounds. Feels so light and my mind wants to raise the weight but I'm tempering myself for now. Maybe over the next few weeks I'll do a top set with heavier weight then go down again. Rinse and repeat until I'm confident.
Wide Grip Pull Down
100 x 10, 10 (squeeze lats on way down, stop at nose level, then slow and controlled on the way up, feels really good fighting dat gravity)
Straight Arm Cable Rope Lat Pushdown
20 x 15, 15, 15, 15, 15
Face Pulls
40 x 20, 20, 20
DB Hammer Curl
15 x 20, 20, 20
Done. 35 minutes total and 300 calories burned.
Body weight 164.0, down 1.8 pounds since May 12th. Almost done cutting wooooo.
05-28-2019, 04:18 AM
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#869
- bb09
- Meltin' abs
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- bb09
- Meltin' abs
- Join Date: Jul 2009
- Location: United Kingdom (Great Britain)
- Posts: 10,211
- Rep Power: 34323
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-
Off cut (yes,again; I'm away from home again - I can see this going on all year). This was yesterday, probably about 86kg:
I find it only really takes a day or two of indiscipline to become quite a lot more blobby.
I find it only really takes a day or two of indiscipline to become quite a lot more blobby.
05-28-2019, 05:28 AM
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#870
- jk202
- Registered User
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- jk202
- Registered User
- Join Date: Oct 2013
- Age: 37
- Posts: 10,589
- Rep Power: 117458
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Originally Posted By bb09⏩
Went on a 3 day diet break for anniversary. Went pretty hard for 3 of those meals, +10 lbs LOLOff cut (yes,again; I'm away from home again - I can see this going on all year). This was yesterday, probably about 86kg:
I find it only really takes a day or two of indiscipline to become quite a lot more blobby.
I find it only really takes a day or two of indiscipline to become quite a lot more blobby.
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