No More Excuses!!!

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  1. No More Excuses!!!


    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.


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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
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  3. 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.

  4. 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.

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

  7. Subbed..

  8. Off day

    Diet numbers for today.

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    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

  9. Quote Originally Posted by pistol345 View Post
    Off day

    Diet numbers for today.

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    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)

  10. Nice!!!

  11. Holy hell WELCOME THE FŲCK BACK !!!
    GETDIESEL NUTRITION REP
    IRON LEGION REP HULK30 FOR 30%OFF
    ALPHAGAINZ REP

  12. Checking in! Love to see lean guys bulk.
    Pro God, Pro Gun, Pro Life.

  13. It's been a while dang so I'm subbed

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

  15. Someone give this guy some food, his rips are showing.
    Life is fair it's your expectations that aren't.

  16. 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!

  17. In on this!
    Official Strong Supplement Shop Board Rep
    www.strongsupplementshop.com
    Join Us In The Pursuit of Strength - Go Strong!

  18. In to c z bulkingness!
    VEIN NUTRITION - PREMIUM BODYBUILDING SUPPLEMENTS
    CLICK ME > VEIN NUTRITION
    IG: @VeinNutrition

  19. 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

  20. Quote Originally Posted by pistol345 View Post
    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
    Tuna son !!! Tuna and ramen noodles ya dig?
    GETDIESEL NUTRITION REP
    IRON LEGION REP HULK30 FOR 30%OFF
    ALPHAGAINZ REP

  21. Quote Originally Posted by pistol345 View Post
    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.

  22. subbed
    http://anabolicminds.com/forum/workout-logs/281831-sparkss-journey-recovery.html

  23. Quote Originally Posted by pistol345 View Post
    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!

  24. Off day from the gym yesterday.

    Here's the diet numbers

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  25. 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
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