August Most Improved Competition [ENTRY OPEN until start]

[guitarzan]

Starting to get vascularity in places I've never had it, like upper legs and upper chest. This makes me happy

[almostgone]

Yes due to unusual blood conformation even with good hemoglobin levels if you look at actual concentration within erythrocytes I always stay a tad lower on range.

Don't know about Amalfi but Rome is a bit decadent lately, the municipality is indebted up their throats and services are poor, streets are bugged like swiss cheese.

I knew you were from SC.

[Capebuffalo]

Friday 198 lbs
Tuesday 202 lbs

I really love fried peach pies.

[cousinmuscles]

Tonights training

Db bench 60x 5 (missed lockout on 6th), 4
db incline 60x6,5
lying db french press 17.5x12 RP 3 RP 1.5
close grip dips +20x12 RP 2 RP 1.5
reverse grip EZbar curls 40x13 RP 3 RP 3

Day 6 on cycle seems tiny strength gains and pumps are appearing

[KittyO1]

Literal lol

My kid was introduced to gummy snacks and juice drinks at school. Snack time was part of the special ed curriculum in K-3rd. When I asked for more nutritious snacks my son's sedentary, morbidly obese teacher responded the gummy snacks and juice drinks *were* nutritious as they were "made with real fruit juice." Yeah, like 2%

I lost that battle
I'm still p!ssed about it

I bet you were!! I have that “discussion/argument” all of the time! It’s sad how little the majority actually knows about food/nutrition!


I grew up being one of those! Hit 150lbs before leaving elementary, 200 in middle school! It was mind blowing once I started lifting and learning about nutrition. Sadly I was already 28ish? I have tried to instill good habits in both of my kids though! At 17/11 they make a lot of decisions on their own now! Thankfully neither one has the issues I have had!



“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

[KittyO1]

Felt so good to be back today!!

Chest/tri’s/ab’s

Flat BB Bench
45x8
65x8
85x5
105x5
115x5
125x5
130x3
130x2

Flat DB Bench
45x8
50x6 to failure
50x5 to failure

Incline BB Bench
95x6
95x5
95x5

Machine flyes
100x5
85x8
85x7

Vbar pushdowns
50x12
50x10-failure

Overhead extensions
50x8-failure

Hanging leg raises
3 sets of 12

Cable crunches
80x12x3 sets

Stomach vacuums
5 sets of 15 secs

28 mins of cardio (25 mins of sprint intervals and 3 cool down)




“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

[guitarzan]

Friday 198 lbs
Tuesday 202 lbs

I really love fried peach pies.

228 fri
235 Tues
I really love beer and pizza

[Capebuffalo]

Felt so good to be back today!!

Chest/tri’s/ab’s

Flat BB Bench
45x8
65x8
85x5
105x5
115x5
125x5
130x3
130x2

Flat DB Bench
45x8
50x6 to failure
50x5 to failure

Incline BB Bench
95x6
95x5
95x5

Machine flyes
100x5
85x8
85x7

Vbar pushdowns
50x12
50x10-failure

Overhead extensions
50x8-failure

Hanging leg raises
3 sets of 12

Cable crunches
80x12x3 sets

Stomach vacuums
5 sets of 15 secs

28 mins of cardio (25 mins of sprint intervals and 3 cool down)




“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

Keep killing it Ms. Kitty you are a beast in the gym.

[Capebuffalo]

For Lawerence

[BG]

He blew in its ear and talked dirty to it.

Hahahaha
I think it would take more then that for him.......

[almostgone]

Felt so good to be back today!!

Chest/tri’s/ab’s

Flat BB Bench
45x8
65x8
85x5
105x5
115x5
125x5
130x3
130x2

Flat DB Bench
45x8
50x6 to failure
50x5 to failure

Incline BB Bench
95x6
95x5
95x5

Machine flyes
100x5
85x8
85x7

Vbar pushdowns
50x12
50x10-failure

Overhead extensions
50x8-failure

Hanging leg raises
3 sets of 12

Cable crunches
80x12x3 sets

Stomach vacuums
5 sets of 15 secs

28 mins of cardio (25 mins of sprint intervals and 3 cool down)




“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

I would shoot the crapper if I managed to get all of that in one session. Awesome work!!

[almostgone]

Friday 198 lbs
Tuesday 202 lbs

I really love fried peach pies.

228 fri
235 Tues
I really love beer and pizza

LOL. "Carb sensitivity".

[PeanutbutterDC]

I bet you were!! I have that “discussion/argument” all of the time! It’s sad how little the majority actually knows about food/nutrition!


I grew up being one of those! Hit 150lbs before leaving elementary, 200 in middle school! It was mind blowing once I started lifting and learning about nutrition. Sadly I was already 28ish? I have tried to instill good habits in both of my kids though! At 17/11 they make a lot of decisions on their own now! Thankfully neither one has the issues I have had!



“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

Thanks for sharing that. My heaviest not pregnant weight was 165 (at 5'1). Been dieting (on and off) since I was 7. Lucky for me I've always been very active. I love sports and exercise- just using my body feels good. It was when my boy was 2-7 (early intervention years) that I didn't take care of myself at all. I was 100% focused on him and his therapies. That's when my weight got really outta hand. When I could do better for myself I did.
It is shocking how the average person doesn't know much about diet or exercise.
Keep killing it, lady!
((Hugs))

[Capebuffalo]

Hahahaha
I think it would take more then that for him.......

Money. Lots and lots of money.

[Charlie67]

First that's biologically mine.

Have a step daughter that's 8, been with her as dad since 3 years old

Kudos brother, that's often a hard situation to be in, way to step up!

Friday 198 lbs
Tuesday 202 lbs

I really love fried peach pies.

Wait, fried what!? Fried peaches, daaammmnnnn!

Tonights training

Db bench 60x 5 (missed lockout on 6th), 4
db incline 60x6,5
lying db french press 17.5x12 RP 3 RP 1.5
close grip dips +20x12 RP 2 RP 1.5
reverse grip EZbar curls 40x13 RP 3 RP 3

Day 6 on cycle seems tiny strength gains and pumps are appearing

I know you said it, but what cycle did you start? We started at the same time (I'm running test/mast) and i ballooned up 7.5lbs... eek! True, i had a piece of cake, but dang.

[Couchlockd]

For Lawerence

Careful, he's been talking to his rifle..

[almostgone]

careful, he's been talking to his rifle..

7.62 FMJ.....Seems like the M118 ball ammo was a 173 grain BT round? I

[Couchlockd]

7.62 FMJ.....Seems like the M118 ball ammo was a 173 grain BT round?

It sure did splatter good.

I think (if it was real life forensic analysis) the pressure of the expanding gasses leaving barrel caused extreme permanent cavitation.

The round just layed down the path for gas expansion to do it's evil.

I have a 9x25 Dillon converted Glock 29 and a eaa witness in that caliber as well.

It was used by ipsca shooters to make 9mm knock down steel. It's extremely over powered and led most shooters to carpal tunnel syndrome and detroyed lots of guns with prolonged use.

It's a 10mm case necked down to 9mm.

It moves a 90g slug in the 2100 fps it more range.

I shoot it at night, it leaves a fireball that literally blinds you.

I always said if I had to shoot some one close, the muzzle pressure would cause more damage than bullet.

It's intended purpose was to make ported and comped guns actually do the job.

When shot, the gun actually recoils down and back.
.very flat shooter.

[Couchlockd]

[cousinmuscles]

Kudos brother, that's often a hard situation to be in, way to step up!




Wait, fried what!? Fried peaches, daaammmnnnn!




I know you said it, but what cycle did you start? We started at the same time (I'm running test/mast) and i ballooned up 7.5lbs... eek! True, i had a piece of cake, but dang.

700 test prop 350 NPP. I just chose this ratio although I got many different suggestions, I'll try other ratios in the future.

Haven't gained that much weight but I went from carb cycling and averaging 2500 calories to high carb 3500 calories, went from 78kg to 79.5 approx, morning weight after a bathroom visit, so around 3lbs

[Capebuffalo]

Careful, he's been talking to his rifle..

This is my rifle. This is my gun. This is for fighting. This is for fun.

[BG]

Money. Lots and lots of money.

Always works like a charm!!!!

[bethdoth]

Felt so good to be back today!!

Chest/tri’s/ab’s

Flat BB Bench
45x8
65x8
85x5
105x5
115x5
125x5
130x3
130x2

Flat DB Bench
45x8
50x6 to failure
50x5 to failure

Incline BB Bench
95x6
95x5
95x5

Machine flyes
100x5
85x8
85x7

Vbar pushdowns
50x12
50x10-failure

Overhead extensions
50x8-failure

Hanging leg raises
3 sets of 12

Cable crunches
80x12x3 sets

Stomach vacuums
5 sets of 15 secs

28 mins of cardio (25 mins of sprint intervals and 3 cool down)




“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

Have you ever tried a different approach, something different instead of pyramiding up? For example: do your warm up set then go right to a heavy weight that you think you can do for a target rep (high,med,low reps) then pyramiding down. Take your flat bench above for example. Warm up with 80, then if you are trying to do low reps and heavy weight (5-6 reps) jump right to 130 or higher and see how many reps you can do ... shooting for 5-6 minimum. Try to drop the weight as you fatigue maintaining 5-6 reps to failure. You will end up push more weight overall. Nice to mix it up from time to time so your don't just get used to what you are doing and stop gaining.

[hammerheart]

Careful, he's been talking to his rifle..

As a "100% Sicilian" you should know better, we southerners know our shit - https://en.wikipedia.org/wiki/Lupara_bianca

[hammerheart]

Chest last night

BB flat benching up to 80kgx3

DB Incline 30 press 1 feel 1 wo
DB Incline 45 press 1 wo
DB Incline flies 2 wo
DB decline press 1 wo

Cable low pecs flies 2 sets


Legs tonight.

[KittyO1]

Keep killing it Ms. Kitty you are a beast in the gym.

Thanks Cape!

I would shoot the crapper if I managed to get all of that in one session. Awesome work!!

Haha yeah right! Thank you AG!

Thanks for sharing that. My heaviest not pregnant weight was 165 (at 5'1). Been dieting (on and off) since I was 7. Lucky for me I've always been very active. I love sports and exercise- just using my body feels good. It was when my boy was 2-7 (early intervention years) that I didn't take care of myself at all. I was 100% focused on him and his therapies. That's when my weight got really outta hand. When I could do better for myself I did.
It is shocking how the average person doesn't know much about diet or exercise.
Keep killing it, lady!
((Hugs))

Wow! That’s great! Thank you for sharing too! Always nice to know where people have come from and what they’ve experienced!

Have you ever tried a different approach, something different instead of pyramiding up? For example: do your warm up set then go right to a heavy weight that you think you can do for a target rep (high,med,low reps) then pyramiding down. Take your flat bench above for example. Warm up with 80, then if you are trying to do low reps and heavy weight (5-6 reps) jump right to 130 or higher and see how many reps you can do ... shooting for 5-6 minimum. Try to drop the weight as you fatigue maintaining 5-6 reps to failure. You will end up push more weight overall. Nice to mix it up from time to time so your don't just get used to what you are doing and stop gaining.

Thanks for the tip beth...I don’t really consider it pyramiding up. More just warming up. I am training at 5 am. Everything is stiff and asleep so I have to spend a good bit of time building up to actual working weight on the first exercise. Joints/muscles stay happier that way. Mind you those sets are back to back and no resting. Just adding weight. I will attempt making a few larger jumps though and see if I can eliminate a couple of wu sets.

Chest last night

BB flat benching up to 80kgx3

DB Incline 30 press 1 feel 1 wo
DB Incline 45 press 1 wo
DB Incline flies 2 wo
DB decline press 1 wo

Cable low pecs flies 2 sets


Legs tonight.

Nice work!



“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

[KittyO1]

So I managed to strain my lower thoracic area again. I injured it in the same spot about 3-4 years ago. Hopefully this time it’s not near as bad. I was simply warming up. Only had 195 on the bar and felt it on rep 3. Set it down and stripped the weight! I immediately rolled/stretched my pirifomis/glutes/outer hips/lower back. As well as icing it after lifting. I also have taken a muscle relaxer/Advil.

Went lighter on the rest of the weights to play it safe.

Wide grip pulldowns
100-120x10-12x4 sets

HS iso row
100x8x3 sets

Straight arm pulldowns
50-60x10-12x3 sets

Ez bar curls
40x10x2

Cardio 30 mins




“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

[guitarzan]

So I managed to strain my lower thoracic area again. I injured it in the same spot about 3-4 years ago. Hopefully this time it’s not near as bad. I was simply warming up. Only had 195 on the bar and felt it on rep 3. Set it down and stripped the weight! I immediately rolled/stretched my pirifomis/glutes/outer hips/lower back. As well as icing it after lifting. I also have taken a muscle relaxer/Advil.

Went lighter on the rest of the weights to play it safe.

Wide grip pulldowns
100-120x10-12x4 sets

HS iso row
100x8x3 sets

Straight arm pulldowns
50-60x10-12x3 sets

Ez bar curls
40x10x2

Cardio 30 mins




“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

Good luck with that, hopefully just a light strain

[guitarzan]

Very frustrated with loose skin. Makes me want to stop cutting for a while and clean bulk. Wouldn't hurt to add some muscle anyway

[cousinmuscles]

Very frustrated with loose skin. Makes me want to stop cutting for a while and clean bulk. Wouldn't hurt to add some muscle anyway

Looking good!

[almostgone]

It sure did splatter good.

I think (if it was real life forensic analysis) the pressure of the expanding gasses leaving barrel caused extreme permanent cavitation.

The round just layed down the path for gas expansion to do it's evil.

I have a 9x25 Dillon converted Glock 29 and a eaa witness in that caliber as well.

It was used by ipsca shooters to make 9mm knock down steel. It's extremely over powered and led most shooters to carpal tunnel syndrome and detroyed lots of guns with prolonged use.

It's a 10mm case necked down to 9mm.

It moves a 90g slug in the 2100 fps it more range.

I shoot it at night, it leaves a fireball that literally blinds you.

I always said if I had to shoot some one close, the muzzle pressure would cause more damage than bullet.

It's intended purpose was to make ported and comped guns actually do the job.

When shot, the gun actually recoils down and back.
.very flat shooter.

If you roll your own, check out Vihtavuori N320 or Accurate Arms #5. Very clean very little muzzle flash in standard calibers. Not sure if they have load data for a wildcat like 9x25? That's a screamer!

[BG]

Guitarzan.........doesn't seem like a bad idea, just don’t let it open the door for bad eating. No going backwards.

[Capebuffalo]

Guatatzan.........doesn't seem like a bad idea, just don’t let it open the door for bad eating. No going backwards.

Hey. Mind your own business. If he wants to eat let him eat. No need for that man to starve himself. Go get beer pizza and wings Tarzan. I won’t judge you.

[almostgone]

So I managed to strain my lower thoracic area again. I injured it in the same spot about 3-4 years ago. Hopefully this time it’s not near as bad. I was simply warming up. Only had 195 on the bar and felt it on rep 3. Set it down and stripped the weight! I immediately rolled/stretched my pirifomis/glutes/outer hips/lower back. As well as icing it after lifting. I also have taken a muscle relaxer/Advil.

Went lighter on the rest of the weights to play it safe.

Wide grip pulldowns
100-120x10-12x4 sets

HS iso row
100x8x3 sets

Straight arm pulldowns
50-60x10-12x3 sets

Ez bar curls
40x10x2

Cardio 30 mins




“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

Pirformis can literally be a royal pain. Which exercise did you feel it start acting up? I've been known to take a prescribed Flexeril myself.
Hope it gets right, pronto!

[guitarzan]

Hey. Mind your own business. If he wants to eat let him eat. No need for that man to starve himself. Go get beer pizza and wings Tarzan. I won’t judge you.

Haha, dont get excited, I'm still gonna beat you!

[guitarzan]

Guitarzan.........doesn't seem like a bad idea, just don’t let it open the door for bad eating. No going backwards.

Yea, definitely dont want to do that. Think I'm gonna finish the comp cutting/recomp, then maybe clean bulk over the fall/winter

[guitarzan]

Looking good!

Thanks man. Happy with progress, just aggravated with lose skin. Guess that's what I get for getting fat as fuck

[guitarzan]

I feel better bout where I'm at after looking at a pic of me from March. It was my goal to build my upper chest, shoulders and legs. I've put on over 20lbs since, and lost more fat!

[Charlie67]

I feel better bout where I'm at after looking at a pic of me from March. It was my goal to build my upper chest, shoulders and legs. I've put on over 20lbs since, and lost more fat!

Outstanding work!!

[hammerheart]

Legs day - felt some drawback from deads on Monday, hip adductors were tight but some stretching helped for the most.

Leg ext warm up 3 sets

Squats up to 1x bw 10-12 reps

Leg press pyramided to 14 plates, 2 sets 10ish

Leg ext 1 set to failure

Leg abd/add machine 115kgx12 reps each

Standing calves 3 sets @bw
Seated calves 3 sets


Can't do both heavy deads and leg pressing the same week, not enough time for hams to recover.


Ass is coming along nice and round btw.