Progression and persistence
06-07-2011 01:00 PM
Progression and persistence
I have recently cut from 210 to about 190. I have lost little to no strength on my major lifts and am in way better shape as far as aerobic exercise goes. My diet for the most part consists of super foods for every meal with a post work out shake with a meal. An a casein shake 2+ hours or so pre bed. I lean bulk on wo days and mild cut on off days. I started this cut slowly In Jan. Nice and slow fat loss to maintain strength. I also follow an IF training/ diet protocol that works very well for me.
My lifts as of this week...
Bench. 335x3 and 350x1 ( PR is 365)
Squat. 500 I've been hitting 500 consistently for about a month now. Actually stronger now than before on squats. Also 405 x 10 and 455 x 4. I love squats. All I can say
I only RLDL and never go more than 315 x 8 and this is more for hamstring development. I don't like heavy dead lifts. Feel free to flame me.
Hanging snatches 185x2 I was very happy because I was carb depleted by my Olympic day and weighed 180. After carbing up I sit back closer to 190.
Clean and press 255 lockout ( I have been focusing on explosive exercises lately)
5k run in under 25 mins.
And a military press of 275x 2 ( elbows to parallel not bar to chest)
I can weigh anywhere from 180 - 190 depending on carbs and water ect. It's been about 7 years of progress and still have far to go. My goal is always strong and lean.
Comments? Criticize? And please post your results if your proud!
06-07-2011 05:25 PM
I'm going to bump this. I can't be the only one proud of what I've accomplished.
06-07-2011 09:40 PM
06-08-2011 04:36 PM
06-09-2011 09:58 PM
Man your abs are insane. Sorry if this is a dumb question but I'm new on the forum, what do you mean bump it?
06-14-2011 11:34 AM
Bump is basically posting in a thread to move it to the top of unread threads.
06-15-2011 01:10 PM
O ok. Thanks
Originally Posted by MM11
06-18-2011 03:24 AM
I will say for your size and weight those are impressive lifts!! You seem like you are at a good place strength and fit wise. What type of exercises are you doing for abs? They look amazing. Do you attribute a lot of it to a certain diet?
06-18-2011 09:19 AM
Very impressive/inspirational for us fellow naturals!
06-19-2011 01:12 PM
My abs are 100% result diet and training. I do almost no ab work outs. People hate me for it. Truth is squats work your core and I squat a lot. Also most standing exercises as well. I will flex for a min when walking then unflex. Then repeat. Abs are a stabilizer muscle and I dont see a point doing things to contract them like sit ups.
I am sorry with the new lay out I have not been able to rep you I can not figure out how.
Strong and lean is always my goal. My diet is very much a clean bulk style. Always well balanced maybe low carb a day or two on off days when fat loss is a concern.
Also my lower abs as you can see is my genetic problem spot. I will start to cut this week. It's always the last fat to go and the hardest to get rid of. I am actually embarrassed of my lower abs and am not quite comfortable with them. High rep Olympic lifting is my favorite cardio/ fatloss method.
06-19-2011 10:45 PM
The lower abs always seem like the trouble spot or last to go for people. That is absolutely true for me as well. Genetically speaking, some people have a 4 pack, some a 6 pack (which you have quite nicely) and others have an 8 pack. From where I'm sitting, the abs are looking great. I do hear you on the lowers though!!
06-19-2011 11:39 PM
Good job man. To bad u dont like deads
06-20-2011 12:17 AM
I like to straight leg dead lift. I've done 405 x 1 buy 99% of the time I do medium rep ranges and really like good mornings.
I also never do shruggs I'm odd and my traps grow when thinking about shrugs. I want to stay in proportion and literally the only trap exercise I do is cleans.
07-13-2011 01:33 AM
One month update...
07-13-2011 01:37 AM
same day as above...
07-13-2011 01:59 AM
You've every right to be proud of yourself, you look great
Originally Posted by MM11
Athletic Xtreme Rep
07-13-2011 09:19 AM
Good progress, Persistance is the key. Believe in yourself, When I did my first show at 21 naturally I was 170 lbs at 6 foot (3.5% bf) I got 2nd :/. One year later at my next competition at 22 I was 184 at (3.6 %) i won . Next show 195 .They say you can only gain a pound maximum naturally a month, well i put that myth to rest. I am just providing an example that with the right mind set you can achieve, good work bro and keep on keeping on!
Originally Posted by MM11
07-13-2011 11:03 AM
It is hopefully obvious I am trying to cut. Cutting has always been my weak area. Boy can I bulk but I'm sticking to it this time around. I don't know body fat but I would guess the pics from yesterday I am around 10-12? My goal is to be single digit body fat. I have never been in the single digits. Before my last carb up I was 179! I carbed up 4 days ( call it a cheat weekend) back to 195! I looked awesome and pumped at 195. The picture yesterday is around 177-178 but I have another cparbup planned and I want to get back to 190. I know the weight swings seem crazy but it's working pretty well for me. The carb ups are every 3-4 weeks and 3-4 days long. I love hitting the gym after because the pumps are insane and my strength sky rockets up. SuppsLCLT 1g pre, 1g intra, 1g spread through the rest of the dayPLCAR 1g pre, .5g before work, .5g through out the dayDiCreatine Malate 3G pre, 3G spread through the rest of the dayCritulline malate 3g preBeta Alanine 4.2g pre, 5g spread through out the rest of the dayCordygen Vo2 and rpm 1 hr pre work out. ( well stocked up on both these)I make a concoction pre work out, an intrawork out drink with recover pro. Concoction with recover pro I sip on through the rest of the day. All of the above are pretty much staples and I am well stocked up on them. Also using EC and had alpha burn because I just had some lying around but its almost gone. I'm not sure I'll get more. I'm trying to not spend so much on supps. I also had bulk tta for a while I used at night but that's gone and I am again trying to spend less... I would love to add something else in to help with keeping strength or accelerated fat loss but I'm determined to reach my goal no matter what. And my stack ( staples ) really kinda is bad ass. The only thing I actually had to buy was EC the rest I had.
07-13-2011 11:12 AM
LMAO yes man it's apparent your trying to lean out. Looks like your doing well, save your money on supplements. Use the staples, The first time I contest dieted my nutritionist had me on everything for my natural show (glutamine, creatine, multi's, BCAA's, pre-workout, zinc tabs) and i spent so much money. Last show i did i rolled with a multi and a pre-workout because it's hard getting that low bf and still having intensity to keep your gains. RESULTS? Yea my second show i was bigger, fuller, and did not lose as much LBM, there is a lot of other facotrs in here I know. WIth that said, I am not a believer in supplements, they supplement food. Stick with a good multi and pre-workout IMO and your golden son! Don't buy into those natural fat loss pills either lol, just because something speeds up your HR doesn't mean it's burning fat. I despise the supplement industry with all it's falsifications and misguided hopes. If all is working well for you thus far then keep doing what your doing. DOn't change until you feel your progress has stagnated. GOOD LUCK MAN!
07-13-2011 11:51 AM
I appreciate all of your encouragement and advise. Marketing tatics are very strong in the supp industry. My diet has been doing well. For any real progress diet is real key. I wish I had my bf measured. I am not in prep for a contest but acting like I am. Recently single (5 year relationship ) and I want to achieve a competition body as a personal goal.Yesterday my lift highlights325x2 flat bench315x 3 flat bench for 2 setsBW+90lbs x 5 pull ups BW x 115 x2 pull ups (pr)1set of 5 muscle ups (pr) this is a pull up into dip. It's and explosive movement and I like to super set it with snatches because they are almost opposites but both explosive. 185x5 upright rows. That wasn't my whole work out just the best sets but I am keeping some strength still which means I am not doing everything wrong. Yes I max out on pull ups. Leaner, faster, stronger is my goal.
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