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Jimothy's Back (and worse than ever)

Harvey Spectre over here tearing it up. You going to join the boxing club and classic car club soon?
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I’ve actually looked into one of those car clubs. On the fence about whether it’s a good use of dollars lol.
 
Jimbabwe said:
On the fence about whether it’s a good use of dollars lol.
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let me check the evidence:

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yes, I'd say the results were profitable

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Did 30 minutes of incline walking this morning. Depending on how work looks this evening, might do another 30 after work just for shits and giggles.
 
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Push day.

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And some progress photos. Diet going relatively well. Hired a coach, so expecting to be on a personalized plan stating next week for training and diet. Will see how it goes.
 
abs are crackin! good place to be
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Still need more. I’m not going to be satisfied until every vein is pressed up against my skin. Have started to get some decent vascularity through the quads and calves, but it’s hit or miss, and I want them popping all the time.

Same with arms. Really starting to see some criss-crossing veins through the forearms and triceps, but we aren’t there yet.
 
Jimbabwe said:
Still need more. I’m not going to be satisfied until every vein is pressed up against my skin. Have started to get some decent vascularity through the quads and calves, but it’s hit or miss, and I want them popping all the time.

Same with arms. Really starting to see some criss-crossing veins through the forearms and triceps, but we aren’t there yet.
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Nice man, what BF do you think you're at right now? 10-11%?
 
Would guess somewhere between thirteen and fifteen, realistically. Ten percent is really lean.
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Just to add onto this, I probably look leaner than I am because I don’t store as much fat in my midsection. Most of mine is stored in my lower back, legs and arms and that’s always the last to go.

Good for looking aesthetic on a beach, bad for being super vascular.
 
New coach wants me to scrap the meal preps for a couple of weeks and shift to ordering bulk prepared meats with stated sodium content.

Thinks we need to truly control sodium during the cut to shed some water and find out how much fat there actually is to lose.

Which makes sense to me logically, but is also very sad.
 
Jimbabwe said:
Would guess somewhere between thirteen and fifteen, realistically. Ten percent is really lean.
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I mean everything is just a guess from photos but generally speaking I'd be inclined to guess the same. I think in some ways you have some genetics that are aesthetically really great to be showing decent ab definition this "early" into a cut. and by early I just mean if you wanted to get sub 10%.

Good coaching would probably be able to either put on, or give the illusion of putting on quite a bit of mass here without effecting how lean you look. I'm guessing with that particular muscular formation you have that a leaned up sub 10% is more 8 pack than 6 pack. I could never quite get 8 but got pretty dang close. No idea what BF I was here, but I think my most recent test results were like 8.6% and I was maybe 2-4lbs lighter here. but at that weight back then, 2-4lbs could have been 1.5-3 of lean mass for all I know.

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somehow I don't feel like my post was entirely complimentary but it was supposed to be lol. My point was that you already have a great athletic looking physique and that I think you are in a sweet spot where you can probably fudge numbers up or down and grow or cut and continue to build a pretty phenomenal look. whereas I tend to hold extra fat right there around the belly button until I hit that last 10% marker. Like right now I have a clean 4-pack, no issue. with lighting and mirror, sure there is 6, but that bottom area is always the hardest for me to drop. it's like 90s porn when the image shows just a little bit... eyebrows, nose, shoulders, pecs, 2 abs, 4 abs, woah, almost 6 abs, and then BAM! HE'S FAT! (or in the AOL version, "BAM! OH CRAP ITS A DUDE!")
 
somehow I don't feel like my post was entirely complimentary but it was supposed to be lol. My point was that you already have a great athletic looking physique and that I think you are in a sweet spot where you can probably fudge numbers up or down and grow or cut and continue to build a pretty phenomenal look. whereas I tend to hold extra fat right there around the belly button until I hit that last 10% marker. Like right now I have a clean 4-pack, no issue. with lighting and mirror, sure there is 6, but that bottom area is always the hardest for me to drop. it's like 90s porn when the image shows just a little bit... eyebrows, nose, shoulders, pecs, 2 abs, 4 abs, woah, almost 6 abs, and then BAM! HE'S FAT! (or in the AOL version, "BAM! OH CRAP ITS A DUDE!")
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Nah, I got what you were saying and agree. When I’m really lean, I’ve always been an 8-pack guy. It’s just the nature of the fat distribution and things like that.

Think if I can shed the extra couple of percent I’m holding onto, especially with the increased mass from the last time I was lean, I have a pretty good shot at being close to the look I’m going for year-round.

And the Coach feels pretty confident we can focus on some details of the physique to bring up some muscle groups that I’m less pleased about the development of (chest, lats, hamstrings and arms).
 
that last pic makes the v-taper look pretty respectable in regards to lats/back, IMO. so I'd say you're well on your way. I skipped inclines for most of my life cause they irritated my elbow, shoulder, and even bicep but spent last year bringing them in really light weight, like 95lbs for months until my body could do them without pain, now I'm pounding them out as heavy as I can and I feel like incline bench as done more for pec development on me in the last year, than the prior 20 years tbh. I still love bench, but I feel like I just get awesome hypertrophy and development from inclines now

if you figure out arms let me know lol. the only thing that ever did anything for me noticeable there was Arnold style 20 set days. doing 20 sets of bicep curls is incredibly tedious though haha
 
that last pic makes the v-taper look pretty respectable in regards to lats/back, IMO. so I'd say you're well on your way. I skipped inclines for most of my life cause they irritated my elbow, shoulder, and even bicep but spent last year bringing them in really light weight, like 95lbs for months until my body could do them without pain, now I'm pounding them out as heavy as I can and I feel like incline bench as done more for pec development on me in the last year, than the prior 20 years tbh. I still love bench, but I feel like I just get awesome hypertrophy and development from inclines now

if you figure out arms let me know lol. the only thing that ever did anything for me noticeable there was Arnold style 20 set days. doing 20 sets of bicep curls is incredibly tedious though haha
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Yeah, pecs are a problem muscle for me. Genetically predisposed to shoulder development; which is also good for that V-Taper look, but don’t really get any pec stimulus from pressing. Just shoulders and triceps.

Coach has some ideas on how to focus more on pecs (which I assume will be more focus on fly type movements, but will see when the full plan coms through today). Possible also some helpful cues for pressing motions to try to get a little more stimulus there.
 
Could help. I have lifted with plenty of people who complained that they could not get their pecs isolated in the movement but over time, making little form adjustments they eventually find it and get some development. in my younger days I did more flies than anything else cause my elbow popped for most bench type movements. my pecs were always genetically larger I think, although spending all of high school hitting flies probably didn't hurt.

sometimes when I'm pounding out a big set of light db press or inclines, or even flies I'll start with half rom on the first rep or 2, then go slightly deeper, then if I'm doing 15 reps somewhere around reps 7-8 I'm starting to really really look for the stimulus I want in the area I want it, I slow my reps down and force a squeeze into those mammories pinching the top of the movement as much as I can with a pause like I'm flexing it etc.

in 6th grade camp one of our upper classmen counselors could do the titty dance with his pecs and so I probably developed more ability to isolate my pecs from just realizing that a person could independently flex their tits on command thanks to Homer Simpson. so now days when my wife is in the bathroom with me if my shirt is off I make sure to hum circus music while practicing this very important skill for her.

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New plan came through. Going to start Monday to start getting a sense of what I’m in for when I get back to work on the sixteenth and have to train before work.

Going to be quite an increase in volume compared to what you guys have seen me doing the last several years working off Paul Carter’s groups.
 
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Will be the last time I barbell squat for a little while, but feel ok about a set of three with the high bar and ramps with twice my bodyweight.

Probably could’ve gone for a fourth, but that felt like it would be a true failure type of rep and I was supposed to leave one in the tank.
 
Dustin07 said:
thats about what I would have guessed, so a triple at 2x bodyweight. thats solid man. Squats have never been my best lift by a long shot but 365 for a single is about my best and that was closer to 200lbs.
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Squats have always been my best lift, but always low bar and wide stance. 452 at 163 was my best in competition by coefficient, but my best in the gym was just shy of 5.

Bench and deadlift a different story.
 
Jimbabwe said:
Bench and deadlift a different story.
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I'm the opposite. I have to work hard to keep my squats heavier than my bench and my pulls for whatever reason pretty much always have 100lbs over my squats lol.

actually my PR deadlift is like 120lbs higher than PR squats, and 135lbs higher out of a rack pull.
 
Dustin07 said:
I'm the opposite. I have to work hard to keep my squats heavier than my bench and my pulls for whatever reason pretty much always have 100lbs over my squats lol.

actually my PR deadlift is like 120lbs higher than PR squats, and 135lbs higher out of a rack pull.
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On my best day competing, I can match my squat with my deadlift, but usually deadlift is a little lower.

Upper 1 today. Total time was about an hour and a half. Not gonna list warmups, cuz that’s a PITA, so just the work sets (taken to 1 RIR)



WG Lat Pulldown: 150 x 8, 140 x 8
Arsenal Pec Deck: 170 x 8, 150x 8 (might’ve been a touch heavy)
Arsenal CS Row: 270 x 8, 250 x 8
Smith Incline Bench: 185 x 4, 155 x 7 (overshot. At a new gym in Houston for the week, and Smith was heavy)
DB Laterals: 35 x 8, 30 x 8
Tricep Rope Pushdown: 100 x 8, 90 x 8
Overhead Tricep Extension: 80 x 8, 70 x 7
Arsenal Preacher Curl: 50 x 8, 40 x 8
Arsenal Reverse Pec Deck: 100 x 8, 90 x 8
 
If you overshot, at least you know you went hard. I am a big fan of 2 hard sets - but to get a good stimulus, they do need to be hard! You can’t phone them in; they need to be draining.
 
Arsenal Leg Extension: 130 x 8, 120 x 8
Seated Hamstring: 135 x 8, 125 x 8
Adductor Machine: 240 x 8, 220 x 8
Reflex Standing Calf: 270 x 6, 230 x 8 (hurt my feet more than anything else)
Arsenal Hip Thrust: 450 x 8, 410 x 8
Arsenal Hack Squat: 230 x 8, 200 x 8 (misread, was supposed to do sets of 6)
SLDL: 225 x 8, 195 x 6 (where I noticed the last two exercises were supposed to be sets of 6)


Took almost 2 hours for this. Suffering the whole way through.
 
Jimbabwe said:
Arsenal Leg Extension: 130 x 8, 120 x 8
Seated Hamstring: 135 x 8, 125 x 8
Adductor Machine: 240 x 8, 220 x 8
Reflex Standing Calf: 270 x 6, 230 x 8 (hurt my feet more than anything else)
Arsenal Hip Thrust: 450 x 8, 410 x 8
Arsenal Hack Squat: 230 x 8, 200 x 8 (misread, was supposed to do sets of 6)
SLDL: 225 x 8, 195 x 6 (where I noticed the last two exercises were supposed to be sets of 6)


Took almost 2 hours for this. Suffering the whole way through.
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Whew, how many warm up sets total with all of those exercises?
 
Jimbabwe said:
Squats have always been my best lift, but always low bar and wide stance. 452 at 163 was my best in competition by coefficient, but my best in the gym was just shy of 5.

Bench and deadlift a different story.
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That does seem very strong numbers for that weight!
 
Tried to put an update for today’s session, but the app keeps replacing all of my numbers with emojis for some reason, so not gonna be able to.

Was a one hour push day.
 
About an hour for this one. Then drove down to meet up with Kleen for some sushi since I’m in town.

 

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