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

[-KJ-]

Might try box squats... I get an insane lower back pump when squatting so maybe lowering the weight for box squats may help!!

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

Might try box squats... I get an insane lower back pump when squatting so maybe lowering the weight for box squats may help!!

i do sometimes too. usually its when i do a lot of reps.. do u get them when u go heavy for a single set of 5??

[GirlyGymRat]

Hi 405! Been busy and it's keeping me away a bit.

Did u hit 405?
Any new "red necks" show up looking to cut? no. Not yet. Pity. Lmbo.

[-KJ-]

i do sometimes too. usually its when i do a lot of reps.. do u get them when u go heavy for a single set of 5??

Not a single set but over two to four sets. It causes me to rest longer to allow it calm down.. It sucks so I was thinking dropping weight on box squat may help.

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

tomorrow will be day 21 .. feeling and looking better.. vascularity is coming back, definition is coming back, and i actually look as though imay have gained a bit of LBM

[krugerr]

tomorrow will be day 21 .. feeling and looking better.. vascularity is coming back, definition is coming back, and i actually look as though imay have gained a bit of LBM

Looking real big buddy!

[GirlyGymRat]

tomorrow will be day 21 .. feeling and looking better.. vascularity is coming back, definition is coming back, and i actually look as though imay have gained a bit of LBM

You look thicker so whatever you are doing is working. Nice to see members achieve their goals!

[-KJ-]

Looking sweet bro... Delts by the look of things look awesome. By far my favourite body part to work on along with legs.

[Cuz]

looking huge, biceps stand out. And damn I wish I could just get that lean. jealous

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

^^thx kj and kruger

no probs with the questions man thats why this thread is here

If ur natty total test is 400 u need to find out wat ur free test is.. Sounds to me like ur a TRT candidate.. That will make all the difference in the world.

[slfmade]

Looking good man. I'm starting my cut tomorrow and I'm just finishing the final touches on my diet and training. I'll be posting up a log sometime today. I'll link you in when I get it up. I'll have to get your input on BF%. What's your weight and BF now?

[slfmade]

PM Sent

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

^^thx GGR!

hope ur doing well..

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

so i weighed in this am: 208.6lbs down from 214.8lbs (i think) 3 weeks ago. thats 6.2 lbs over 3 weeks which is right on track

i had planned on reducing my carbs this week from 400g to 300g but i thought better of it. no point in doing so as long as im still losing fat. i will continue with 400g carbs EOD at least thru this week. i may reduce them next week and run 300g carbs for 4 weeks. after that i expect to maybe reduce to 200-250g and run it for 4 weeks and after that increase to 2 days fasting one day training.. this is pretty much how i have successfully cut to single digit bf..

id also like to note that after just 3 weeks i went from what i would consider fat to not fat. i am not lean by my standards but probably a lot leaner than most average people. feeling good about my diet thus far and have decent momentum going.

todays carbs consist of:
4 pieces whole wheat toast with sugar free jam + 2 whole eggs, 1 cup egg whites.
4oz whole wheat pasta with tomato and meat sauce
4 servings peanut butter capn crunch
4 whole wheat bagel (thin bagel) sandwiches with ham and onion and mayo

eventually i may have to tighten up on carb sources, but maybe not. i have noticed last week when i ate the bagels i got way better of a pump than i did the time before when i had oatmeal.. it seems the bagels worked well so i am keeping them in.

post workout today ill have:
2 chicken breasts (bone-in, skin on)
1 pound 96%fat free ground beef sauteed with onion and teriyaki sauce..

good day of eating

[gearbox]

bagel (thin) is the next generation pre work out sup

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

bagel (thin) is the next generation pre work out sup

LOL.. u damn straight!

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

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!

[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....

[--->>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]

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!

[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..

[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!

[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.

[--->>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?

[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.

[--->>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..

[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?

[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!