Training log revamp ROUND 3 lol

gphagan1

gphagan1

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Mike doesn’t BS and he’s openly warned about the clumping with glycerol
That glycerol kind of glues it all together, but I never worry too much about clumping, unless it’s just unusable, which isn’t the case here. The main thing is does it work, and Mike’s stuff always has worked for me.
 
Smont

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Definitely works, I don't use a lot of pre workout because I'm not very stim sensitive. Stims don't do much for me, but I do like pump products and I like euphoria.

Mild sense of euphoria like most pres, maybe slightly better because it's lasted through the workout. I could definitely do more work right now.

Pump was very good for a no carb session

No crappy after feel so far.

No complaints

Post workout and dinner il add carbs back in and tomorrow will go back to my intra carbs as well as the pre workout and see how it goes.

I only plan on using this a maximum of 4x week. 2-3 is more likely.
 
Smont

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@Hyde

What's some exercises that are more friendly on the lower back that carry over well to the deadlift. The people who put on that bench press competition are also going to do a straight deadlift competition in January and I don't know if I'm going to do it it might be something I jump in to do just for fun because it's going to be another fundraiser type deal where the money goes to student athletes and stuff like that.

But in the meantime I'm probably going to throw some trap bar deadlift in on every other leg day and maybe some low rep traditional deadlift on every other back day, idk. Going to do it all based on feel.

I'm sure I've mentioned it before but I tend to only be able to deadlift regularly for like 4 to 5 weeks at a time before something goes wrong and it's been going on for a while that this has been happening to me. Which sucks because I do enjoy deadlifting but I seem to hurt myself and I don't want to get hurt so I really need to space out the deadlifting far and few and do some other stuff.

I want to make something very clear here this is not a competition that I'm putting any real effort into if I do it I don't care what I left I mean don't get me wrong I want to lift as much as I can but this training and everything I'm doing is really not for the deadlift it's just something that I might do along the way that I want to be somewhat prepared for. Goal number 1 weight loss, goal number two is maintaining strength and the deadlift is just an afterthought
 
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Also about the venison being too lean for ground beef, that statement is spot on. He saves all the fat trimmings and mixes it with whatever meat scraps in order to make the ground meat and even sometimes he'll put it all through the grinder and then mix it three quarters venison 1/4 ground sausage in order to give it enough fat content to make burgers and stuff like that because it's just too damn lean. The back strap I would say is about as lean as a filet mignon or a sirloin I'm just basing that off of the looks of it I haven't had it in a while so I can't remember how lean it actually is once it's cooked up
 
Hyde

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Trapbar deadlifts for heavy work, RDLs with a controlled tempo for volume work, reverse hyperextensions, Hatfield back raises on a GHD, glute ham raises, hanging leg raises, ab wheel rollout, side planks, stir the pot, lying leg raises, kettlebell swings, cable pullthrus

Hyper Extensions, Good Mornings, Barbell Rows are all great builders but I don’t see them as back friendly; they are all fairly taxing to the low back.
 

sammpedd88

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Also about the venison being too lean for ground beef, that statement is spot on. He saves all the fat trimmings and mixes it with whatever meat scraps in order to make the ground meat and even sometimes he'll put it all through the grinder and then mix it three quarters venison 1/4 ground sausage in order to give it enough fat content to make burgers and stuff like that because it's just too damn lean. The back strap I would say is about as lean as a filet mignon or a sirloin I'm just basing that off of the looks of it I haven't had it in a while so I can't remember how lean it actually is once it's cooked up
A friend of mine goes to the butcher shop at a local grocery store and gets the ribeye fat trimmings. He then grinds that with his venison. Smells like steaks cooking when he grills those burgers. Awesome taste too
 
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Trapbar deadlifts for heavy work, RDLs with a controlled tempo for volume work, reverse hyperextensions, Hatfield back raises on a GHD, glute ham raises, hanging leg raises, ab wheel rollout, side planks, stir the pot, lying leg raises, kettlebell swings, cable pullthrus

Hyper Extensions, Good Mornings, Barbell Rows are all great builders but I don’t see them as back friendly; they are all fairly taxing to the low back.
Almost all of them are back friendly for me, thank you.

I don't particularly have any known problems with my lower back other than getting hurt on traditional deadlift, I may work on sumo this te around and see if it helps too.
 
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A friend of mine goes to the butcher shop at a local grocery store and gets the ribeye fat trimmings. He then grinds that with his venison. Smells like steaks cooking when he grills those burgers. Awesome taste too
Sounds like a great idea
 

Mikereyn513

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It looks like I'm going to get lucky because four guys out of the 10 I work with hunt and I already told them, I said I'll buy whatever you guys got that you don't want/extra.

So far I got a bunch for free LOL.
Damn that is way cool..too bad I in Cali with all these soy boy vegans..🤬 nah it's not as bad as the media plays it out but seriously I've never met anyone out here who legitimate hunts I don't even know a place out here where you can ( legally)
 
gphagan1

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Definitely works, I don't use a lot of pre workout because I'm not very stim sensitive. Stims don't do much for me, but I do like pump products and I like euphoria.

Mild sense of euphoria like most pres, maybe slightly better because it's lasted through the workout. I could definitely do more work right now.

Pump was very good for a no carb session

No crappy after feel so far.

No complaints

Post workout and dinner il add carbs back in and tomorrow will go back to my intra carbs as well as the pre workout and see how it goes.

I only plan on using this a maximum of 4x week. 2-3 is more likely.
Cool, that’s kind of the kind of pre I was hoping it was. I much prefer that good clean focus drive versus the typical loaded up with stims pre. The only two I still take now are caffeine, mainly black coffee, and ephedrine periodically (I don’t get the nervousness from ephedrine like some do, it’s clean to me).
Trap bar deadlifts are my go to for deadlifts too. I have a similar issue with traditional deadlifts, but for me I could add them in and everything goes good for a few weeks, and then out of no where my back will go out. I go to my chiropractor feel good after a couple weeks, and usually won’t add deadlifts for a while and then boom when I do happens again. But, even though trap bar deadlifts do hit the lower back as well, thankfully I haven’t ever injured myself with those. Actually I probably haven’t done traditional in probably 2 years because the trap bar works so well for me.
 
Hyde

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Almost all of them are back friendly for me, thank you.

I don't particularly have any known problems with my lower back other than getting hurt on traditional deadlift, I may work on sumo this te around and see if it helps too.
If a bunch of those types of things are getting pushed up, and you practice your deadlift every week or every other week with 60-70% of your potential current max, for anywhere from 10 singles EMOM up to 5x5 with 90 sec rests (just depends on how much volume you actually feel you need to practice it specifically), you can rest assured you’re 1RM deadlift is rising.

Especially conventional. Make the back, legs, core stronger, and assuming the grip & technique fundamentals are there you’re going to PR.
 
Smont

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Damn that is way cool..too bad I in Cali with all these soy boy vegans..🤬 nah it's not as bad as the media plays it out but seriously I've never met anyone out here who legitimate hunts I don't even know a place out here where you can ( legally)
Fukin vegans, we need to put a stop to them. They eat all the vegetables and then there's nothing to feed the cows and pigs. Last week my rib eye had very little marbling and it was kind of stringy. I blame that on the vegans!

Eating my foods food
 
Smont

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If a bunch of those types of things are getting pushed up, and you practice your deadlift every week or every other week with 60-70% of your potential current max, for anywhere from 10 singles EMOM up to 5x5 with 90 sec rests (just depends on how much volume you actually feel you need to practice it specifically), you can rest assured you’re 1RM deadlift is rising.

Especially conventional. Make the back, legs, core stronger, and assuming the grip & technique fundamentals are there you’re going to PR.
Seeing how it's the strong man club that puts on these events and they allowed elbow sleeves on bench, could one assume they will allow wrist straps on deadlift? Cus grip is definitely my biggest weakness. Lifting straps literally puts 60-80 extra lbs on my deadlift
 
Smont

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Ok guys, I need some advice here.

As some of you know I have been dabbling in.... I don't wanna call it coaching because I'm not a coach but I've been doing training plans for a while and I've got 8 ppl right now with diets and training.

This morning I got a email from a guy who works with one of the guys I'm doing a program for and he's interested.

Here's the thing, he tells me he's been working out for a while, he's 40 and he says he's got good strength but is having a hard time building muscle. He's 5'8 187lbs. Then he tells me he benches 135x15 and squats 185 for 5x5 and curls 80x1. That's about it for info.

At first glance I would have to assume that he is skinny fat and that he mostly focused on chest and arms.

Still, he believes his strength is good and these are like beginner teenager numbers or numbers for someone who's been injured.

He wants to be 200lbs but with the given stats I feel like I need to tell them that we need to diet and work on increasing his strength.

I don't want to scare him off but I'm also not selling dreams over here. I'm not gonna take someone's money and give them a plan that I know they won't get much out of.

Even if I just tell him we need to get his strength up more he's just probably going to add fat and not muscle for the most part.

I'm stumped on how to handle the situation.


I asked him if he can send me his current diet and training program. Next step would be to tell him to take some starting photos.
 
Smont

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I'm almost thinking about just putting him on a basic 3 day full body, working on a few compounds and cardio. And give him a diet slightly below maintenance. At least then he can loose a few lbs of fat and get better at the exercises
 
Smont

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Seccond solid food meal since my tooth, these are a package of buttermilk oat protein pancakes and instead of mixing them with water like it suggests I used a protein shake. So each one of these pancakes has 25 grams of protein and about 280 calories and I ate three of them with a coffee for meal 1. it's deceiving but it's a very large pancake, that's a super sized frying pan and a normal size dinner plate

IMG_20221120_081524060.jpg


Eaa's intra workout

I have a left over steak Rahman bowl that's 60pro and 800 calories for post workout today.

And my kids are doing a ziti bake tonight so I will probably have a small piece of that with a chicken breast for dinner.

Only 3 meals today but target goal is 2600 cal and 200pro.

Will update on the pre workout again.

Today is push and il probably work legs in between chest and triceps
 

Mikereyn513

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Ok guys, I need some advice here.

As some of you know I have been dabbling in.... I don't wanna call it coaching because I'm not a coach but I've been doing training plans for a while and I've got 8 ppl right now with diets and training.

This morning I got a email from a guy who works with one of the guys I'm doing a program for and he's interested.

Here's the thing, he tells me he's been working out for a while, he's 40 and he says he's got good strength but is having a hard time building muscle. He's 5'8 187lbs. Then he tells me he benches 135x15 and squats 185 for 5x5 and curls 80x1. That's about it for info.

At first glance I would have to assume that he is skinny fat and that he mostly focused on chest and arms.

Still, he believes his strength is good and these are like beginner teenager numbers or numbers for someone who's been injured.

He wants to be 200lbs but with the given stats I feel like I need to tell them that we need to diet and work on increasing his strength.

I don't want to scare him off but I'm also not selling dreams over here. I'm not gonna take someone's money and give them a plan that I know they won't get much out of.

Even if I just tell him we need to get his strength up more he's just probably going to add fat and not muscle for the most part.

I'm stumped on how to handle the situation.


I asked him if he can send me his current diet and training program. Next step would be to tell him to take some starting photos.
This is always the hard part you know what they want but they don't, the guy wants to be jacked and he thinks in order to do that he needs to be 200 pounds but we both know if he was [email protected] 10% b.f. the guy would be on top of the world. So I guess try and explain to him not to worry about the scale ( easier said than done) and that he can get stronger all while looking better. Obviously diet and discipline is most important and 95% of people think they know that but they really don't
 
Smont

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This is always the hard part you know what they want but they don't, the guy wants to be jacked and he thinks in order to do that he needs to be 200 pounds but we both know if he was [email protected] 10% b.f. the guy would be on top of the world. So I guess try and explain to him not to worry about the scale ( easier said than done) and that he can get stronger all while looking better. Obviously diet and discipline is most important and 95% of people think they know that but they really don't
Yeah it's kind of something like that. I know this guy thinks that his end goal is like 6 months away and in reality it's probably three or four years away
 
gphagan1

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To be honest Smont, I think you just being able to share your knowledge of a healthy doable eating program, and design him a training program with progressive loads, and reps incorporating the correct exercises in his training, is probably something he has never even touched on. It sounds like he may be one that’s kind of been stuck in that rut of doing the same old routine with no progression, and we all know that stalls out and eventually leads nowhere. And like Mike said, you can definitely help him get in that 175 lbs maybe even just 12%-15% body fat range, and I almost guarantee what he sees in the mirror would please him. I know you will, but I would just keep it real and tell him 200 lbs in shape is probably a few years away, but 175 lbs is more realistic over the next year.
 
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You guys are probably right. I just talked with him and he's excited just to have a program and plan tailored for him. I told him let's spend the next 8 weeks working on a few things and getting strength up and improving body composition. I basically told him what weights I'm lifting now vs. when I got back to the gym after a long break and I think hearing the numbers made him realize there's a lot of room for improvement.

My day got screwed up so I just took a scoop of collision course and I'm mixing up some eaa's and heading off for a push + legs workout and then home. I don't have time to cook my chicken so I grabbed a cooked rotisserie chicken that I can just cut a breast off of.
 
Smont

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Gonna sound like a giant tool but I had a great pump going after chest so I wanted to keep it going. Replaced legs with extra shoulder stuff and legs is getting its own day Tuesday. Probably better anyway with the added volume it's probably too much to hit chest and legs in the same day.

Screenshot_20221120-193515~2.png


No bullshit I could have done a lot more but I could tell that it was just kinda turning into fluff work twords the end.
 
Smont

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On a side note, there was a kid at the gym today with a mullet mohawk type thing going on, he was also dressed like a early 90's bodybuilder and he was probably 16-18 years old. He was a little smaller than me but also leaner. Probably about 185/190 but very lean. I could be wrong but I could tell by his skin that he was on gear and a lot of it. I don't know how to explain it but I feel like small amounts of gear make guys around my age to 50 look younger.

But really young kids on heavy cycles get this weird artificially aged look to them. Like my skin looked more youthful then his. It threw me off, I so wanted to ask him what he was talking. I could also tell he was sizing me up lol. He was training not too far from me and it seemed like every time I move the weight up he was going up and matching me or going beyond what I was doing until I put 325 on the bar, he didn't go past 275. But he was 1 uping me all the way through my warm up sets lol. Could be in my head but I don't think so.

Regardless, I could tell he was someone who responded super fast to gear, I'd bet anything if he sticks with it he will be massive in another 2-3 years
 

Mikereyn513

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On a side note, there was a kid at the gym today with a mullet mohawk type thing going on, he was also dressed like a early 90's bodybuilder and he was probably 16-18 years old. He was a little smaller than me but also leaner. Probably about 185/190 but very lean. I could be wrong but I could tell by his skin that he was on gear and a lot of it. I don't know how to explain it but I feel like small amounts of gear make guys around my age to 50 look younger.

But really young kids on heavy cycles get this weird artificially aged look to them. Like my skin looked more youthful then his. It threw me off, I so wanted to ask him what he was talking. I could also tell he was sizing me up lol. He was training not too far from me and it seemed like every time I move the weight up he was going up and matching me or going beyond what I was doing until I put 325 on the bar, he didn't go past 275. But he was 1 uping me all the way through my warm up sets lol. Could be in my head but I don't think so.

Regardless, I could tell he was someone who responded super fast to gear, I'd bet anything if he sticks with it he will be massive in another 2-3 years
Funny I had something kinda the opposite happen to me at the gym today. Been getting compliments ED on my physique. I started on labor day at a bulked dbol 240. Right now I'm 215 waking around with a 6 pack with veins I haven't seen scince my last show like 12 years ago. Anyway thus one regular asked how I got cut so quick so I told him everything minus the test deca anadrol and 10 days of clen ( thank you Mike and @Smont ) and he then proceeded to tell me everything I'm doing is wrong lmao!!! I was like okay you've been at thus gym longer than me and haven't changed at all. I on the other hand came in at a skinny 193 bulked up to 240 and now am a ripped 215 all scince July 27th of last year but okay I don't know what I'm doing and you do sorry for the rant it's just some of the $hit I hear at the gym about diet and training just blows my mind
 
Smont

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Funny I had something kinda the opposite happen to me at the gym today. Been getting compliments ED on my physique. I started on labor day at a bulked dbol 240. Right now I'm 215 waking around with a 6 pack with veins I haven't seen scince my last show like 12 years ago. Anyway thus one regular asked how I got cut so quick so I told him everything minus the test deca anadrol and 10 days of clen ( thank you Mike and @Smont ) and he then proceeded to tell me everything I'm doing is wrong lmao!!! I was like okay you've been at thus gym longer than me and haven't changed at all. I on the other hand came in at a skinny 193 bulked up to 240 and now am a ripped 215 all scince July 27th of last year but okay I don't know what I'm doing and you do sorry for the rant it's just some of the $hit I hear at the gym about diet and training just blows my mind
That's one of the reasons I try not to talk to ppl at the gym. Theres a guy at my gym, around my age and he's like 50lbs overweight and I've seen him at the gym for years and I even seen him around town for years and he's looked exactly the same for years, like 8-10 years of lifting, made some progress in the first 2 years and then everything is just stayed the same. He likes to walk around giving advice of all the things he came over to give me some tips on how to do some shoulder exercises better. I was like ok thanks bud, but I was thinking " really buddy, maybe next we go give the kid with the shredded 6 pack advice on his cutting diet".

The only body part I have that stands out in a good way and your gonna give me tips on how to fix it lol

This wasn't today but it was recently, probably within the past month or 2
 
gphagan1

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There seems to be one “Expert” at every gym, and usually people can see right through it. You would think they realize their body is a dead giveaway.
 
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There seems to be one “Expert” at every gym, and usually people can see right through it. You would think they realize their body is a dead giveaway.
The crazy part is that I know without a doubt he has seen the changes I've made over the past 3 years or so. I went from 185 and kinda fat @18-20% bf to 200 with abs. I bulked to a pudgy 223, cut back to the low 180's, back to 215 and everywhere in between. Constantly changing, like dude, I'm doing just fine lol
 

Mikereyn513

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That's one of the reasons I try not to talk to ppl at the gym. Theres a guy at my gym, around my age and he's like 50lbs overweight and I've seen him at the gym for years and I even seen him around town for years and he's looked exactly the same for years, like 8-10 years of lifting, made some progress in the first 2 years and then everything is just stayed the same. He likes to walk around giving advice of all the things he came over to give me some tips on how to do some shoulder exercises better. I was like ok thanks bud, but I was thinking " really buddy, maybe next we go give the kid with the shredded 6 pack advice on his cutting diet".

The only body part I have that stands out in a good way and your gonna give me tips on how to fix it lol

This wasn't today but it was recently, probably within the past month or 2
That's hilarious giving you advice on shoulders would be like giving Derek from MPMD delt advice lol 😆
 
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Ok guys, I need some advice here.

As some of you know I have been dabbling in.... I don't wanna call it coaching because I'm not a coach but I've been doing training plans for a while and I've got 8 ppl right now with diets and training.

This morning I got a email from a guy who works with one of the guys I'm doing a program for and he's interested.

Here's the thing, he tells me he's been working out for a while, he's 40 and he says he's got good strength but is having a hard time building muscle. He's 5'8 187lbs. Then he tells me he benches 135x15 and squats 185 for 5x5 and curls 80x1. That's about it for info.

At first glance I would have to assume that he is skinny fat and that he mostly focused on chest and arms.

Still, he believes his strength is good and these are like beginner teenager numbers or numbers for someone who's been injured.

He wants to be 200lbs but with the given stats I feel like I need to tell them that we need to diet and work on increasing his strength.

I don't want to scare him off but I'm also not selling dreams over here. I'm not gonna take someone's money and give them a plan that I know they won't get much out of.

Even if I just tell him we need to get his strength up more he's just probably going to add fat and not muscle for the most part.

I'm stumped on how to handle the situation.


I asked him if he can send me his current diet and training program. Next step would be to tell him to take some starting photos.
Clearly this guy needs to be on 3g of gear, stat!
 
match

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You guys are probably right. I just talked with him and he's excited just to have a program and plan tailored for him. I told him let's spend the next 8 weeks working on a few things and getting strength up and improving body composition. I basically told him what weights I'm lifting now vs. when I got back to the gym after a long break and I think hearing the numbers made him realize there's a lot of room for improvement.

My day got screwed up so I just took a scoop of collision course and I'm mixing up some eaa's and heading off for a push + legs workout and then home. I don't have time to cook my chicken so I grabbed a cooked rotisserie chicken that I can just cut a breast off of.
You said you talked to him, was that in person or electronically?

I'm wondering if you got a look at him yet.

I personally don't lift heavy, you guys would laugh at my numbers, and I still have a long way to go for my physique goals, but putting up high numbers and getton stronk has never been my focus. I'm happy to call myself a member of the fake-strong club. :ROFLMAO:
 
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You said you talked to him, was that in person or electronically?

I'm wondering if you got a look at him yet.

I personally don't lift heavy, you guys would laugh at my numbers, and I still have a long way to go for my physique goals, but putting up high numbers and getton stronk has never been my focus. I'm happy to call myself a member of the fake-strong club. :ROFLMAO:
No sorry I didn't actually talk to him, we spoke through emails.

I did not get any pictures of him yet, and while I don't think we need to put a big emphasis on strength per se, his idea of an end goal is lean 200 lb and you're not going to be lean and 200 lb bench pressing 135 lb and squatting 185 it's just not going to happen. There is a reasonable amount of strength that's going to be needed. Now if you told me he was benching 225 for five sets of five and squatting 315 for five sets of five I would be like okay that's reasonable strength numbers and we can probably get you to your goal through volume and nutritional changes. But he's just not going to be 5 ft 9 200 lb with abs curling 20 lb dumbbells and benching 135
 
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I get that you don't need to be super strong to build muscle and there's a lot more to building muscle than just strength, but if you put a guy on an island and he had unlimited food and a set of 20 lb dumbbells and nothing else and then you put another guy on an island with the same genetics the same access to food and he has dumbbells that go up to 150 lb the guy with 150 lb dumbbells can constantly make progression week by week for a very long time to wear the guy with 20 lb dumbbells is going to hit a wall really quick and he doesn't have a way to get stronger and you can't just do sets of 100 and expect to grow. So in a sense strength is important and even if you're working in high rep ranges of 15 to 20 reps, while doing 225 lb for 15 to 20 reps is going to build a lot more muscle than doing 135 for 15 to 20 reps
 
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I get that you don't need to be super strong to build muscle and there's a lot more to building muscle than just strength, but if you put a guy on an island and he had unlimited food and a set of 20 lb dumbbells and nothing else and then you put another guy on an island with the same genetics the same access to food and he has dumbbells that go up to 150 lb the guy with 150 lb dumbbells can constantly make progression week by week for a very long time to wear the guy with 20 lb dumbbells is going to hit a wall really quick and he doesn't have a way to get stronger and you can't just do sets of 100 and expect to grow. So in a sense strength is important and even if you're working in high rep ranges of 15 to 20 reps, while doing 225 lb for 15 to 20 reps is going to build a lot more muscle than doing 135 for 15 to 20 reps
My guess is that he doesn't actually know what 200 lbs lean at his height would actually look like. As you said, with his current strength there's no way he is even close to having the musculature necessary to get there.

He's probably one of the many people out there who's carrying around a lot more fat than he realizes. Probably thinks that losing 10 lbs would be enough to see his abs, but probably needs to lose more like 30+.

Very interested to hear how this develops and what you find out about his actual physique!
 
MrKleen73

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Just for reference I am 5'8 and 204 in my avatar where I am at best 12% there. I damn sure couldn't have gotten there with the weights he was talking about moving. I was benching 225x17-20 then squatting 305x20 for widow makers, and curling over 100 for sets of 15. I am not even a powerhouse at that weight.
 

Mikereyn513

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Just for reference I am 5'8 and 204 in my avatar where I am at best 12% there. I damn sure couldn't have gotten there with the weights he was talking about moving. I was benching 225x17-20 then squatting 305x20 for widow makers, and curling over 100 for sets of 15. I am not even a powerhouse at that weight.
You look leaner than 12 % in your avatar but I guess it doesn't matter if you said you were 20 in that pic every guy would take it in a second.
 
MrKleen73

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You look leaner than 12 % in your avatar but I guess it doesn't matter if you said you were 20 in that pic every guy would take it in a second.
Thanks, I just have really prominent abs so they show up early and stay late! :) I guess 10% wouldn't be unthinkable considering I have no fat below my waist but I think 12% is probably more likely.
 
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My guess is that he doesn't actually know what 200 lbs lean at his height would actually look like. As you said, with his current strength there's no way he is even close to having the musculature necessary to get there.

He's probably one of the many people out there who's carrying around a lot more fat than he realizes. Probably thinks that losing 10 lbs would be enough to see his abs, but probably needs to lose more like 30+.

Very interested to hear how this develops and what you find out about his actual physique!
You nailed it
 
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Made it to the boxing gym today, 3 rounds Shadow boxing three rounds on the heavy bag and then I went over to test some numbers on squats and deadlifts.

Squat 225x8, 275x6, 335x3
Deadlift 225x3, 315x3, 375x3 405x1

Then back to the bag for another round or 2 with no timer.

Sooooooo .......

Somebody's dad who's the trainer and owner looks at me and says you're going to have a rough time losing weight the way this job is going, I was like yeah I know but I can still get down to 178 for January, he said nope you're not doing it lol. You're not losing 30 lb in 6 to 8 weeks it's just too much right now, I said I'm already 191, he said ya right 😂.

So he basically said stop trying to plan a fight date and just do what you're supposed to do and when you get there you get there. There's too much stuff coming up to set a date. When you're ready you'll know you're ready.

And for once I completely agree, it's a relief because I'm not ready I'm not training hard enough I'm still more focused on lifting weights than I am cardio and my diet has been very mediocre.

I mean everything I'm doing is still way better than gen pop diet and training but I'm not even close to putting in the effort that I was over the summer.

For that being said, I feel pretty good I feel very strong I just need to drop a little bit of body fat and get my cardio up a little bit better. I'm setting a more realistic goal to drop 10lbs by the new year, that will put me at 191
 

Mikereyn513

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Made it to the boxing gym today, 3 rounds Shadow boxing three rounds on the heavy bag and then I went over to test some numbers on squats and deadlifts.

Squat 225x8, 275x6, 335x3
Deadlift 225x3, 315x3, 375x3 405x1

Then back to the bag for another round or 2 with no timer.

Sooooooo .......

Somebody's dad who's the trainer and owner looks at me and says you're going to have a rough time losing weight the way this job is going, I was like yeah I know but I can still get down to 178 for January, he said nope you're not doing it lol. You're not losing 30 lb in 6 to 8 weeks it's just too much right now, I said I'm already 191, he said ya right 😂.

So he basically said stop trying to plan a fight date and just do what you're supposed to do and when you get there you get there. There's too much stuff coming up to set a date. When you're ready you'll know you're ready.

And for once I completely agree, it's a relief because I'm not ready I'm not training hard enough I'm still more focused on lifting weights than I am cardio and my diet has been very mediocre.

I mean everything I'm doing is still way better than gen pop diet and training but I'm not even close to putting in the effort that I was over the summer.

For that being said, I feel pretty good I feel very strong I just need to drop a little bit of body fat and get my cardio up a little bit better. I'm setting a more realistic goal to drop 10lbs by the new year, that will put me at 191
Good idea...get down to 191 by the end of the year. We all know you can do that no problem and then see where you're at and how you feel. It'll be a new year so you can start out fresh and see what you want to do and where you want to go
 
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That was a weird auto correct on the gym post "somebody's dad" lol

I'm not sure what I was saying to talk to text but somebody's dad was not it 😂
 
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Ohhhhh I probably said

My boys dad who is the main trainer and gym owner, that would make more sense.....

Ya I'm running with that lol
 

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Seccond solid food meal since my tooth, these are a package of buttermilk oat protein pancakes and instead of mixing them with water like it suggests I used a protein shake. So each one of these pancakes has 25 grams of protein and about 280 calories and I ate three of them with a coffee for meal 1. it's deceiving but it's a very large pancake, that's a super sized frying pan and a normal size dinner plate

View attachment 224996

Eaa's intra workout

I have a left over steak Rahman bowl that's 60pro and 800 calories for post workout today.

And my kids are doing a ziti bake tonight so I will probably have a small piece of that with a chicken breast for dinner.

Only 3 meals today but target goal is 2600 cal and 200pro.

Will update on the pre workout again.

Today is push and il probably work legs in between chest and triceps
Wich Brand for the pancake ?

Ty
 

Oliver Kween

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OK TY

I try to order It, May be with Amazone.

Ordinarly i use this brand.
Rich in protein (34g/100g)
téléchargement (6).jpg


with your brand it will change me a little
 
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OK TY

I try to order It, May be with Amazone.

Ordinarly i use this brand.
Rich in protein (34g/100g)
téléchargement (6).jpg


with your brand it will change me a little
It's not something I eat on a regular basis I'll do it like once a month make a bunch of them and have it last for a couple days and then I don't do it again for a long time. I normally have to eat breakfast on the run because I'm usually driving 2 hours to work so I just eat a protein bar and drink a coffee or I have oatmeal with protein powder before I leave the house or something like that. Honestly I'd rather just eat chicken and rice every meal. But it's hard when you're driving and cold rice sucks
 

Oliver Kween

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It's not something I eat on a regular basis I'll do it like once a month make a bunch of them and have it last for a couple days and then I don't do it again for a long time. I normally have to eat breakfast on the run because I'm usually driving 2 hours to work so I just eat a protein bar and drink a coffee or I have oatmeal with protein powder before I leave the house or something like that. Honestly I'd rather just eat chicken and rice every meal. But it's hard when you're driving and cold rice sucks
I also take pancakes once a month as well.
Otherwise it's also oats with milk or almond milk in a bowl.
There was a time when I ate a combination of legumes and cereals in the morning when I had time to go to work.

Why don't you try Self Heated Lunch Box and Food Warmer – boxes for your chicken?

LUNCH BOX
 
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I also take pancakes once a month as well.
Otherwise it's also oats with milk or almond milk in a bowl.
There was a time when I ate a combination of legumes and cereals in the morning when I had time to go to work.

Why don't you try Self Heated Lunch Box and Food Warmer – boxes for your chicken?

LUNCH BOX
I have one, it doesn't work with my job schedule. I work outside on construction sites and my vehicle is usually too far away so I need easy stuff to eat at work. I do fine with cold grilled chicken wraps. Believe me I've been doing this for a long time I've tried everything. I even keep a microwave in my truck but often I have to park too far away and can't get any power hookups to it.

Cold meals are the only option for my work day 99/100 times
 

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