--->>405<<--- accountability/progress log

[gearbox]

Well ive officially graduated.. BiB i know u remember instructing me 2 yrs ago NOt to do squats with a pad. Well i couldnt just use the bar cuz it hurt so bad when i went heavier. I never really understood but assumed i disnt have enuff meat in the trap.

Well i have been hitting traps hard for the last year or so and also been using a pad to squat. Well today i forgot my pad. Actually i think i lost it. Anyways i did all sets including 405 with no pad and no pain!

Needless to say im also a fair bit stronger at shrugs than i was a year ago!! Lol..

No more pad for me!

congrats on being a big boy now! Now you need to be a big ripped boy....

[Back In Black]

Well ive officially graduated.. BiB i know u remember instructing me 2 yrs ago NOt to do squats with a pad. Well i couldnt just use the bar cuz it hurt so bad when i went heavier. I never really understood but assumed i disnt have enuff meat in the trap.

Well i have been hitting traps hard for the last year or so and also been using a pad to squat. Well today i forgot my pad. Actually i think i lost it. Anyways i did all sets including 405 with no pad and no pain!

Needless to say im also a fair bit stronger at shrugs than i was a year ago!! Lol..

No more pad for me!

You see, I might know what I'm on about. Sometimes at least

Traps are great, such a huge part of the back, I fail to see why people completely neglect them. Thery are also pretty I,portent for good posture too (as well as the rhomboids).

I hope you've stopped wearing the belt for bicep curls too

[--->>405<<---]

You see, I might know what I'm on about. Sometimes at least

Traps are great, such a huge part of the back, I fail to see why people completely neglect them. Thery are also pretty I,portent for good posture too (as well as the rhomboids).

I hope you've stopped wearing the belt for bicep curls too

u get stuff right once in awhile..

i havent done a bicep curl in a year!

[--->>405<<---]

congrats on being a big boy now! Now you need to be a big ripped boy....

im working on it buddy!

[Back In Black]

i havent done a bicep curl in a year!

Really? Could never tell (insert sarcasm emoticon here)

[--->>405<<---]

Really? Could never tell (insert sarcasm emoticon here)

Haha.. I dont give a damn.. My arms looks pretty good and are sizable enuff. I cant do em cuz of medial epicondylitis.

I have also developed lateral epicondylitis in my right Arm now..

[Brazensol]

What is the benefit of not using the pad for squats?

[Back In Black]

What is the benefit of not using the pad for squats?

It means you stop being a pvssy

[Brazensol]

Guess I better work on the traps then.

How about a towel? lol.

[RaginCajun]

Well ive officially graduated.. BiB i know u remember instructing me 2 yrs ago NOt to do squats with a pad. Well i couldnt just use the bar cuz it hurt so bad when i went heavier. I never really understood but assumed i disnt have enuff meat in the trap.

Well i have been hitting traps hard for the last year or so and also been using a pad to squat. Well today i forgot my pad. Actually i think i lost it. Anyways i did all sets including 405 with no pad and no pain!

Needless to say im also a fair bit stronger at shrugs than i was a year ago!! Lol..

No more pad for me!

I have never used a pad for squats but now I want bigger traps!

Congrats on graduating!

[--->>405<<---]

23 hrs fasted plus 50mins intervals at noon and 40 mins intervals at 1800.. whew.. hitting it hard..

next week will mark the beginning of week 5 (end of week 4) so i will go to the bod pod to see how i fare. started at 17.8% im hoping to see somewhere in the 15's..

[Brazensol]

Since I've just started squats it sounds like box squats are the way to go. I'd never heard of them before this site so it's nice to learn new things. How wide a stance would you recommend to start with? Of course I'll have to lower the weight to completely embarrassing levels but I can live with that if this will build my legs.

Oh! And congrats on your progress. Sounds like you are taking no prisoners!

[--->>405<<---]

^^yeh thx man

i would suggest u stand with whatever feels comfortable. personally i prefer a wider stance. i have noticed since my legs have gotten bigger that the more comfortable stance for me is a wider one with my toes turned slightly outward..

id also suggest starting out with just the bar to get a feel for the movement. do 6-8 reps with just the bar.. then slowly add weight with each set until u hit ur work set weight. u will know where this is

remember u may be doing less weight now, but itll lead to more weight down the road..

[--->>405<<---]

Well upper workout to do.. About to go in. Feeling kinda tired and hurt so i will prob go easy..

[Back In Black]

Well upper workout to do.. About to go in. Feeling kinda tired and hurt so i will prob go easy..

Hurt?

[kelkel]

Physically or emotionally?

[--->>405<<---]

Hurt?

well not injured per se, but ive been stayn with my mom as my dad is in the hospital (heart attack) and his bed is (was) horrible to sleep on, i think it may have caused a bit of pain in the shoulder i had 2 surgeries on (right).. today i pinpointed it with shrugs and deads. its the straight downward pulling on that shoulder that hurts. feels muscular and like stabilizing muscles or something , i think itll get better as i take it easy so for the next 2 upper workouts ill go light and see how i go.

on a side note i managed 275 x 10 today on bench which i think is a first..

Physically or emotionally?

haha... physically is what i was referring to above..

[Back In Black]

on a side note i managed 275 x 10 today on bench which i think is a first..
)

That's not right is it?

[--->>405<<---]

That's not right is it?

Huh??

[Back In Black]

Huh??

I thought you benched more than that by quite a bit?

[--->>405<<---]

I thought you benched more than that by quite a bit?

Not for 10 reps.. Usually when i do 275 its for 6-8 ..

I did:
275 x 10
295 x 6

[Brazensol]

Well upper workout to do.. About to go in. Feeling kinda tired and hurt so i will prob go easy..

I've noticed quite often my best lift days, ones that seemed most productive, occur when I walk in feeling tired and as if it will be a waste of time to even go through the motions. Funny how that works! Not always of course but more often than seems logical.

[Brazensol]

I hope your dad is doing ok.

[Back In Black]

Not for 10 reps.. Usually when i do 275 its for 6-8 ..

I did:
275 x 10
295 x 6

Well then, well done buddy all the way down to the chest and no spotrer i assume?

I pb'd my incline and flat dumbell presses today isn't it a good feeling

[RaginCajun]

Damn 405, sorry to hear about ya dad man.

I will say a little prayer for him and ya fam

275 x 10, datta way to push it!

[--->>405<<---]

I've noticed quite often my best lift days, ones that seemed most productive, occur when I walk in feeling tired and as if it will be a waste of time to even go through the motions. Funny how that works! Not always of course but more often than seems logical.

yeh ive noticed this phenomena quite often myself.. it is weird.. the same can be said for running..

[--->>405<<---]

I hope your dad is doing ok.

Damn 405, sorry to hear about ya dad man.

I will say a little prayer for him and ya fam

275 x 10, datta way to push it!

yeh thx dudes...

[--->>405<<---]

shoulder is feeling a bit better today..

the whole mental thing with cutting is funny.. no matter how many times i do it i still have instances where i question my diet and think it isnt working or isnt gonna work.. sometimes our biggest obstacles can be our own thinking..

[Brazensol]

But the best part is when you start to get results and then you just start to feed off those and it just makes you more determined and helps to make the whole process easier. If you can see it in your mind the body will follow. Most people fail because they want instant gratification and some things just take time...

[RaginCajun]

shoulder is feeling a bit better today..

the whole mental thing with cutting is funny.. no matter how many times i do it i still have instances where i question my diet and think it isnt working or isnt gonna work.. sometimes our biggest obstacles can be our own thinking..

I think that this is one of my main problems and I don't listen to my body enough

Glad to here that the shoulder is healing up

[--->>405<<---]

alrighty there girls and boys we are coming up on a milemarker of this cut: the 4 week BOD POD test!

this will be the tale teller of how well ive done over the last 4 weeks. i will post a pic of the printout i get so everyone can see im not BS'ing

i am thinking i may be in the 15's.. hopefully lower 15s than higher! i started at 17.8 4 weeks ago.. i believe my weight was (ill scroll back and find it and post it here --->> 214lbs 17.8%bf 176.2lbs LBM)

i would like to note i am pretty confident i have lost .5% per week which should give me a total loss of at least 2.0% which would put me at 15.8%.. i am gonna hope i did a bit better than that!

i would also like to add i have not been extremely strict with my choices or my quantities up to this point as i was fairly high in bf% when i started and i wanted to leave a LOT of room for tweaks because after all i needed to drop 8% body fat! depending on the results of this first 4 weeks i will more than likely make my first tweak which will be to reduce my carbs on training days from 400g (ish) down to 300g solid.. i will hold this probably for another 2-4 weeks depending how i do and then reduce again.

[krugerr]

0.5% week is a good rate buddy! I'll check back tomorrow to see your printout!

[--->>405<<---]

4 week pics.. not sure of my weight but somewhere around 204 lbs (down about 10 lbs in 4 weeks)..

in case u cant tell the pics with the green shorts are the ones i posted 4 weeks (and about 10lbs ago).. thatd be pics 1 and 4

[Zodiac82]

^^^ looks like the "trains" in the right "track"

[--->>405<<---]

^^^ looks like the "trains" in the right "track"

thanks (i think)

[Zodiac82]

pahaha...meant to say *on not in...stupid keyboard

[Giggle]

Man. Looking good!
Great job with the cut, I hope you get the results you want in the Bodpod.
I used to train in a gym that had that same leg extension - it hit the quads in just the right spot. I miss it sniff sniff.

[GirlyGymRat]

4 week pics.. not sure of my weight but somewhere around 204 lbs (down about 10 lbs in 4 weeks)..

in case u cant tell the pics with the green shorts are the ones i posted 4 weeks (and about 10lbs ago).. thatd be pics 1 and 4

Hard to believe only one mo.

I noticed you like to switch the diet around. Muscle and metabolism confusion!

[--->>405<<---]

Man. Looking good!
Great job with the cut, I hope you get the results you want in the Bodpod.
I used to train in a gym that had that same leg extension - it hit the quads in just the right spot. I miss it sniff sniff.

thx giggle .. yeh my gym i like a lot it has a bunch of nautilus equipment from the 70s in there ..

Hard to believe only one mo.

I noticed you like to switch the diet around. Muscle and metabolism confusion!

yeh this time i switched the diet to eat whatever the heck i want! now im paying for it!

[krugerr]

Apologies 405 if you've covered it already.

What are you doing in terms of diet for this cut? Just a deficit? Carb cycling? Fasting?