heavypieces
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After thinking about it for two days now I am going to stay at 2100 calories for one more week. I will take a picture of my body and make a decision at that point.
Thanks. I will get on the fish oil. I could use some guidance on dose and vendor though.If your elbow is still sore take it easy on the skull crushers, these always make mine worse. Also I didnt remember if you were taking any fish oil, as it usually helps with joint pain and everything else, including fat loss.
post up some more pics so we/you can evaluate your progress. The mirror > the scale in importance.
If you're worried about not having a spot bud, make that last extra rep a cheat/half rep to make sure you don't end up dropping a bar on your face.chest and triceps today
db press 55x10, 60x8, 65x6, 70x4* down the rack 40x4, 30x4, 20x10, 15x10
decline barbell benchpress 40x10, 60x10, 80x10, 100x6
incline barbell bench press 40x10, 60x10, 80x10, 100x4
pec deck 50x10, 60x10, 70x10x2
dumbell triceps extensions (bench) 20x10, 25x10, 30x6, 25x10
V bar cable pull downs 25x10, 30x10x3
reverse grip cable pull down 25x10x4
diet was pretty much the same as always except I added one extra protein drink and banana because I worked out after dinner.
total calories 2302
fat 62.9
cho 226
protein 214
Good hard workout. I am really trying to increase the weight I lift but it's a bit sketchy since I don't have a workout partner yet.
Progress pics in one day and a wake up.
Peace,
HP
Thanks bro. I see changes but I am still wondering if they would come faster if bump my total calories up to 2500 or so for a couple of weeks then drop em back down to 2000 per day.you are doing great!
The proof is in the pics. I wouldnt worry too much about the scale weight if the mirror keeps showing you progress. There is a lot of room for muscle on your frame so as long as your strength is up just grind through it.
Keep us posted on how the lower carbs go.
Thanks bro. We are on the same page. I hit the chest and tri's hard today and I dropped my reps down to 5-6 range and upped the weight. I hit a couple of personal records.Great progress so far HP!
I'd maybe consider upping the weight and dropping the reps on some of your exercises at this stage. Have one warm up set of soft weight where you can hit 12-15 reps without killing yourself then up the weight to something you're doing 5-6 reps of max, do that for 3 sets then on your final set drop the weight back to your warm up weight and go on that until absolute failure.
Shock and awe those muscles into growing which will help give your metabolism a kick up the clacker and help your burn off more fat. Boys are right though, you'll find you'll hit a period where the mirror will be a much better judge than the scale. Your muscle gain will begin to balance out your fat loss, and you only need to look at the pics to see this. Remember muscle is denser than fat so takes up less space. Hence the mirror has been kinder to you than the scale recently.
More muscle though, the higher your metabolism will get to maintain it.
Keep up the good work! :thumbsup:
Thanks!! I appreciate the note.Great progress, your effort is inspiring to everyone who has read it on here. Keep it up.
I've just spent the last hour reading some posts on 5x5. I was thinking that would be the way to go with my big three.even if the scale isnt moving much that pic says a lot.
what kind of rest are you taking between sets, 220x10 then 270x3 seems like you arent taking much rest at all.
I would drop some of the lighter semi-warmup sets like the first two leg press sets. You should be thoroughly warm by the time you are done with squats. Try just lifting 3 sets heavy.
Same thing on your other lifts, you seem to go through this progression where you ramp up quickly to your working sets, but I think that energy would be better spent on 1 more working set with more weight. Just warm each body part up once and then attack it. I like the max-ot style warmup if you want to make sure your joints/ligaments stay happy. That warmup is 2 sets of real light weight x10 and then a set of 3 and a set of 1 for weight acclimation. I typically use 2x10 and 1x3 before normal lifts like bench/squat etc. This way you arent going from 100lbs to 220lbs on bench or something, but you dont waste your energy warming up.
EX using ur squat numbers would be 135x10, 135x10, 200x3 and then get to work with like 3 sets at 245 or whatever.
As usual if you are happy with your progress and you think this isnt going to help, then disregard it. But I think this will make your time in the gym more efficient