No More Excuses!!!

pistol345

pistol345

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Hey guys,
I've been off the boards for a while now. I've been so caught up in my post-college career hunt that I've put bodybuilding on the back burner. I've tried to eat well and hit the gym, but haven't had any goals or real motivation. I moved across the country and am now at a new job in the freezing cold north. There is a solid gym built right into my workplace. I'm back and I'm in it to win it!

Current stats (12/17/16):
Bench max: 205 lbs
Squat Max: ??? ~ 275
Deadlift Max: 320
Standing Overhead press: ??? ~ 125
Bodyweight: 173 lbs
Bodyfat: ~11.5%

Goals (by 04/01/16):
Bench Max: 230
Squat Max: 300
Deadlift Max: 350
Standing Overhead Press: 150
Bodyweight: 190 lbs
Bodyfat: less than 14%

Goals (by 07/01/16):
Bench Max: 240
Squat Max: 320
Deadlift Max: 365
Standing Overhead Press: 165
Bodyweight: More than 175 lbs
Bodyfat: less than 8%



I'm trying to recover from / fix a hip injury that has made squats difficult / painful.
 
pistol345

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Not near my peak physique, but considering how little effort I've put in this last year... it could be a lot worse
 
pistol345

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Workout #1

Leg Extensions: 99 x 12, 12, 12
Leg Curls: 88 x 12, 10, 10
Squats: 135 x 10, 185 x 10, 10, 9
Leg Press: 310 x 10, 9, 7


Gotta say that felt like a great workout. I was stoked that I was able to get through squats with minimal discomfort. Definitely looking forward to doing them again next week.
 
pistol345

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Workout #2: Chest / Back

I convinced a friend of mine to become a bodybuilder, so I dragged him to the gym. It was nice having a spotter.


Incline BB Bench: 115 x 10, 125 x 10, 10, 9.5 (assisted)
Bent Over Rows: 115 x 10, 10, 9
Flat BB Bench: 135 x 10, 10, 10
DB Rows: 50 x 10, 7, 40 x 8
Incline Cable Flys: 33s x 10, 22s x 12, 10
FacePulls: 160 x 12, 12, 10
Push Ups: 10, 8, 8 dropset to knees for 5 more


Another great workout. Surprised how gassed I got on DB rows. I've definitely done 3 sets of 10 with 50 no problem in the past. Guess the bent over rows wore me out.
 
HIT4ME

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I'm in.
 
pistol345

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Screenshot_2016-12-19-19-22-14.png


Yesterday's diet. Hit my numbers okay for just getting back in the routine. Trying to do about 45c/35p/20f
 
pistol345

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Off day

Diet numbers for today.

Screenshot_2016-12-19-21-07-04.png



Went too high on the fat and too low on the protein. I expected that when I was eating a big bowl of chili for lunch. Not bad
 
HIT4ME

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Off day

Diet numbers for today.

View attachment 143347


Went too high on the fat and too low on the protein. I expected that when I was eating a big bowl of chili for lunch. Not bad
Brother - it looks like you hit your macro goals even with that bowl of chili. 250 g of protein at 175# bodyweight is not bad at all. Considering you are bulking, I think you are dead on.
Cjg bighulksmash booneman77 thebigt hairygrandpa rtmilburn alphagainz Clean gene ZOO jramoska SFreed CJNator HIT4ME wesb2387 Gutterpump Tank999 DennisTheDane Danes SpicedCider ryane87 Juicedeez utz BEAST73 Alpha1agreda LeanEngineer coltonwalker Brandinooooo Sparkss Studhorse blueline438 vujade Volvo140G Chuck Diesel Ag5000 lifted67 Cjg bighulksmash thebigt hairygrandpa smith_69 rtmilburn FireTitan alphagainz Clean gene ZOO jramoska SFreed CJNator HIT4ME wesb2387 Gutterpump Tank999 DennisTheDane SpicedCider ryane87 Juicedeez utz BEAST73 Alpha1agreda LeanEngineer coltonwalker Brandinooooo Sparkss Studhorse blueline438 vujade Volvo140G Ag5000 lifted67 Jebrook ChocolateClen justhere4comm matt8483 ryane87 Brandinooooo HIT4ME thebigt NewAgeMayan rtmilburn hairygrandpa whoeverdafuqelseimissed

Guys - get in here for some fresh meat and noodz. While a bunch if us are trying to get lean, this guy is already there and in the muscle building phase that all us fat guys are looking forward to. (Not that everyone on the list is cutting...just stole it from hulk)
 
Studhorse

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Checking in! Love to see lean guys bulk.
 
Tank999

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Someone trying to gain weight.....wow!
Show us how it's done....
 
hairygrandpa

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Someone give this guy some food, his rips are showing. ;)
 
ryane87

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You and me both! I am currently ending the week at 191. A couple of months ago it was 186. While I would like to see more on the scale, I also like still seeing my abs....lol

Definitely in. You are a good motivator on this board and this should be an awesome follow!
 
LeanEngineer

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In on this!
 
justhere4comm

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In to c z bulkingness!
 
pistol345

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Damn. I didn't think anybody would care about my bulk. haha. Now I really gotta go hard! Currently going to get a snack. #bulking
 
HIT4ME

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Damn. I didn't think anybody would care about my bulk. haha. Now I really gotta go hard! Currently going to get a snack. #bulking
Bro, you got goals!! Now you gotta deliver. Too many people to let down, you can't just let yourself down and not tell anyone!

Also, I missed the part about the hip injury. I have suggested to a number of people on here, and others may be sick of hearing me say it, but squats are your BEST friend. I used have some real minor aches and pains, and squatting was difficult and felt like it was straining my body. I started a 5X5 program where I was squatting 3X per week but started with a laughable light weight and then over the course of MANY workouts I just kept adding 5-10 pounds consistently and next thing you knew I was squatting heavy again and all my pains were gone. My original goal wasn't to get rid of pain, I just thought it was how squatting was - the goal was just to get stronger, but constant squatting and improving of form through repetition with light weights eliminated a lot of pain I was just used to.

I've suggested it to others and I believe that people who squat and get good at it, will generally agree.
 
Sparkss

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subbed
 
Tank999

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Damn. I didn't think anybody would care about my bulk. haha. Now I really gotta go hard! Currently going to get a snack. #bulking
You kidding?! I dream of bulking! Just gotta peel down first....
Can't wait to when some annoying noseyness says - hey, aren't you overdoing the food? And I can answer: STFU..I'm bulking!
 
pistol345

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Off day from the gym yesterday.

Here's the diet numbers

Screenshot_2016-12-20-21-19-25.png
 
pistol345

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Deadlift Day

Legs were still super sore from squats. Also forgot my wrist straps. Bad start

Deadlifts: 185 x 10, 205 x 10, 205 x 6
Barbell calf raises: 205 x 12, 12, 11
Seated calf extensions: 175 x 12, 12, 11, 10, 9
Dumbbell shrugs: 50s x 12, 12, 12, 10, 10


Pretty mediocre workout today. It was hard to give 100% with my legs so sore. My weak grip also made deadlifts very difficult without the straps. Meh
 
pistol345

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Diet numbers. Yes I had chili again for lunch. Haha

 
pistol345

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Off day today.

Kind of jacked up my numbers when I thought I was doing okay. Way too high on fat today. This a recurring theme. Gonna have to plan out my diet a little better.
 
pistol345

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Gym day!

Shoulders/biceps/triceps

Rotator cuff work
Rear delt cable fly's: 20 x 12, 12, 12
Military press: 105 x 12, 115 x 10, 115 x 10
Lateral DB raises: 12.5s x 10, 10s x 12, 10
Dips: BW x 12, 10, 9
Close grip bench: 115 x 10, 10, 9, 9, 9
Front DB raises: 12.5s x 10, 10, 9
Chin ups: BW x 10, 8
DB curls: 30s x 10, 10
Concentration curls: 15 x 10, 8, drop set til failure


Damn. I didn't realize how many exercises I did until I started writing them all down. I was mostly supersetting so it didn't take that long. Good productive hour.

Good energy throughout. Really enjoyed that workout
 
pistol345

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Did pretty damn well on my diet too. Little high on fat, low on carbs. Protein was great. Productive day. Now give me some gains!!!

 
pistol345

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It's called fat secret. I've been using it for years. It didn't used to look this good either. Haha
 
pistol345

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Or rather... "Calorie Counter by Fat Secret". But the image on my phone just says fat secret
 
pistol345

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Merry Christmas Eve!

I figured I'd treat myself today... By hitting some squats!!!

Squats: 185 x 10, 10, 10, 10, 10
Leg extensions: 99 x 12, 12, 10, 77 x 12, 12, 10
Leg curls: 99 x 11, 7. 77 x 12


Man that was a good one. Squats felt great. 185 for 5 sets of 10 is very good for me. Especially after a long break. Tried to do some one legged leg press but that bothered my hip. Didn't want to push it.
 
pistol345

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All I want for Christmas is a big chest and back!

Incline bench: 115 x 10, 135 x 10, 9
Flat DB bench: 60s x 11, 10, 7
Bent over rows: 115 x 11, 10, 10
Cable flys: 44 x 12, 12, 11, 11, 10
Underhand bent over rows: 115 x 11, 11, 9.5
PEC fly machine: 99 x 10, 10, 9
Reverse fly machine: 55 x 12, 10, 11
Push-ups: BW x 13, knees til failure


Pretty good workout. Been feeling really energetic and like I can do a few more sets. Having a hard time getting a good pump tho. Idk
 
pistol345

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Also... I weighed in at 2 pounds heavier than last week! It can really vary depending on time of day and all, but I was expecting to gain about a pound. Good stuff
 
pistol345

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Yesterday's diet

I went to bed and forgot to eat something to get my calories up. Not bad tho

 
pistol345

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Flex Day

Forearms/ cardio

Cable wrist curls: 4 sets of 12-15 reps. I forget the weight
Overhand BB wrist curls: 35 x 8, 25 x 10, 10, 8

LISS cardio: 15 minutes


Holy crap that was burning my forearms. Felt great tho. Also weighed myself again and was still 2 pounds heavier than last week. Score!
 
hairygrandpa

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Flex Day

Forearms/ cardio

Cable wrist curls: 4 sets of 12-15 reps. I forget the weight
Overhand BB wrist curls: 35 x 8, 25 x 10, 10, 8

LISS cardio: 15 minutes


Holy crap that was burning my forearms. Felt great tho. Also weighed myself again and was still 2 pounds heavier than last week. Score!
Lame azz workout.... Forearms do not count, damn!

;)
 
pistol345

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Dead Day

Deadlifts: 275 x 5, 295 x 3, 315 x 2!
DB shrugs: 60s x 17, 15, 14, 12
Lat pulldowns: 99 x 13, 12, 12


A bit short on time today but I made it count. Deadlifts went great. I haven't hit 315 x 2 in a long time. I'm really feeling great in the gym these days. My hip is starting to feel a bit tender again so I hope I'm not causing it to act up.
I went light and slow on lat pulldowns and was feeling it for sure. I'm trying to focus on form more than weight
 
pistol345

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It's getting hard to keep hitting these numbers. I'm eating like 2000 calories after I get home from work. Gotta start eating a bigger breakfast or something


 
pistol345

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Cannonballs and Guns

Military press: 115 x 10, 10, 10
Front BB raises: 45 x 10, 10, 9
Cable tricep extensions: 110 x 10. 100 x 12, 11
BB curls: 65 x 12, 10, 4. 45 x 9
Rope tricep extensions: 100 x 12, 12, 10
Concentration curls: 15 x 12, 11, 9
Cable rear delt fly: 20 x 12, 12, 10
Hammer curls: 20s til failure


That was a good one. Great pump in my biceps especially. Looking good
 
pistol345

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I came down with a cold yesterday. Still feeling it today. Hoping I can lift later but it's Squat day of all things so that's a hard one to tough it out through.
 

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