Page 85 of 160

DYELB: The Gainz Train

Posted: Thu Jan 03, 2019 11:28 am
by SAWCE
Had to hit a different gym on New Years Day since mine was closed. Wasn't thinking ahead and didn't grab my belt or knee sleeves the day before so I could squat normally at the new gym. I hadn't had them the week prior either, and I still got decent reps at 285 for going raw for the first time in a while. 8, 6, 6, 5 or something like that.

Loaded up the weight, and it just felt heavy. 6 on my first set, 5 on my second. Decided to strip the 5s off and go down to 275. Hit another set of 6 with that, then right before I did my last set, I realized I'd loaded 35s instead of 25s and I'd been hitting 305 and then 295 :lol: made me happy to know that I was actually moving heavier weight and it wasn't just feeling heavy due to a case of bitchitis.

DYELB: The Gainz Train

Posted: Fri Jan 04, 2019 4:34 pm
by goIftdibrad
315 on squats, back up to where i was pre ankle break on all lifts.

DYELB: The Gainz Train

Posted: Fri Jan 04, 2019 4:40 pm
by Apex
Big Brain Bradley wrote: Fri Jan 04, 2019 4:34 pm 315 on squats, back up to where i was pre ankle break on all lifts.
:nice:

DYELB: The Gainz Train

Posted: Fri Jan 04, 2019 5:55 pm
by SAWCE
Big Brain Bradley wrote: Fri Jan 04, 2019 4:34 pm 315 on squats, back up to where i was pre ankle break on all lifts.
Nice man. I wonder how long it'll take me to get back up to 315 for reps.

DYELB: The Gainz Train

Posted: Sat Jan 05, 2019 2:19 pm
by max225
Any advice on lowering BF? I am trying to get pretty damn serious about it this year.

I am someone who works out at least 3 days a week most weeks 4-5. I have done cardio various training etc, without being to able to reach results.
I believe for myself I have narrowed it down to booze. I drink way too much, probably more than 3 average people combined. And I am not a fool to think those are "empty" booze calories.

That said I plan on staying clear from all booze in Jan and hitting the gym to see if this is what I was missing. the goal is to go down around 25-30lbs within the next 4-6 months. Which should be doable, I am willing to carry the booze free life if the first month yields good results.

Anything else I should consider outside of the obvious cardio ? As I fking hate cardio... I normally don't do much in terms of sugars/carbs and I significantly restrict my diet as well, no high fat/high carb anything. And try to stay at around 2500-3000 daily.

DYELB: The Gainz Train

Posted: Sat Jan 05, 2019 4:52 pm
by SAWCE
max225 wrote: Sat Jan 05, 2019 2:19 pm Any advice on lowering BF? I am trying to get pretty damn serious about it this year.

I am someone who works out at least 3 days a week most weeks 4-5. I have done cardio various training etc, without being to able to reach results.
I believe for myself I have narrowed it down to booze. I drink way too much, probably more than 3 average people combined. And I am not a fool to think those are "empty" booze calories.

That said I plan on staying clear from all booze in Jan and hitting the gym to see if this is what I was missing. the goal is to go down around 25-30lbs within the next 4-6 months. Which should be doable, I am willing to carry the booze free life if the first month yields good results.

Anything else I should consider outside of the obvious cardio ? As I fking hate cardio... I normally don't do much in terms of sugars/carbs and I significantly restrict my diet as well, no high fat/high carb anything. And try to stay at around 2500-3000 daily.
Cutting booze will definitely help.

I hate fad diets, but one that is actually legit and how we should always eat is whole 30. Try not to eat any processed foods for the 30 days. It means a lot of cooking, but it’s healthier and you actually know what’s going into your body. Nutrition labels are allowed to be off by up to 20% iirc, so if your 3000 calories is coming from packaged foods, you could be eating as much as 3600 calories.

An easy rule of thumb that I like to start people on is this:
Take you body weight, multiply by 15. That’s your starting point for calories. Eat your body weight in pounds as grams of protein, so if you weigh 180, eat 180g. Then do 30% fat, and calculate out the rest of your calories as carbs. For that 180lb example, that would put you at
2700 calories
180g protein
90g fat
292g carbs
The next week, weigh yourself again. If you lost more than 2lbs, take your new weight but keep the x15 factor. Recalculate everything. If you lost less than 2lbs, take your new weight x14.

Repeat until you get down to x10 or you reach your goal.
At x11 or 12, increase protein to 1.5g/lb of bodyweight which will reduce your carbs.

Lift heavy, lift often, suck it up and tack 20-30 minutes of cardio on to the end of your lifting session.

DYELB: The Gainz Train

Posted: Sat Jan 05, 2019 4:54 pm
by SAWCE
SAWCE wrote: Sat Jan 05, 2019 4:52 pm
max225 wrote: Sat Jan 05, 2019 2:19 pm Any advice on lowering BF? I am trying to get pretty damn serious about it this year.

I am someone who works out at least 3 days a week most weeks 4-5. I have done cardio various training etc, without being to able to reach results.
I believe for myself I have narrowed it down to booze. I drink way too much, probably more than 3 average people combined. And I am not a fool to think those are "empty" booze calories.

That said I plan on staying clear from all booze in Jan and hitting the gym to see if this is what I was missing. the goal is to go down around 25-30lbs within the next 4-6 months. Which should be doable, I am willing to carry the booze free life if the first month yields good results.

Anything else I should consider outside of the obvious cardio ? As I fking hate cardio... I normally don't do much in terms of sugars/carbs and I significantly restrict my diet as well, no high fat/high carb anything. And try to stay at around 2500-3000 daily.
Cutting booze will definitely help.

I hate fad diets, but one that is actually legit and how we should always eat is whole 30. Try not to eat any processed foods for the 30 days. It means a lot of cooking, but it’s healthier and you actually know what’s going into your body. Nutrition labels are allowed to be off by up to 20% iirc, so if your 3000 calories is coming from packaged foods, you could be eating as much as 3600 calories.

An easy rule of thumb that I like to start people on is this:
Take you body weight, multiply by 15. That’s your starting point for calories. Eat your body weight in pounds as grams of protein, so if you weigh 180, eat 180g. Then do 30% fat, and calculate out the rest of your calories as carbs. For that 180lb example, that would put you at
2700 calories
180g protein
90g fat
292g carbs
The next week, weigh yourself again. If you lost more than 2lbs, take your new weight but keep the x15 factor. Recalculate everything. If you lost less than 2lbs, take your new weight x14.

Repeat until you get down to x10 or you reach your goal.
At x11 or 12, increase protein to 1.5g/lb of bodyweight which will reduce your carbs.

Lift heavy, lift often, suck it up and tack 20-30 minutes of cardio on to the end of your lifting session.
As a bodybuilder, I like bodypart splits where I traineach muscle group once or twice a week and thus the only group I hit in a given day typically.

If you’re only lifting 3x a week, look at doing full body al three times as long as they aren’t back to back days. I’ve linked some good full body complexes on here for :fax: and others.

DYELB: The Gainz Train

Posted: Sun Jan 06, 2019 9:41 am
by goIftdibrad
SAWCE wrote: Sat Jan 05, 2019 4:52 pm

I hate fad diets, but one that is actually legit and how we should always eat is whole 30.
We are doing another round of strict whole30 this january ourselves.

DYELB: The Gainz Train

Posted: Mon Jan 07, 2019 7:55 am
by SAWCE
Big Brain Bradley wrote: Sun Jan 06, 2019 9:41 am
SAWCE wrote: Sat Jan 05, 2019 4:52 pm

I hate fad diets, but one that is actually legit and how we should always eat is whole 30.
We are doing another round of strict whole30 this january ourselves.
:nice:

DYELB: The Gainz Train

Posted: Mon Jan 07, 2019 8:14 am
by Jaxper
Been out of the gym since Christmas Eve, unfortunately. The week of Christmas was a ski vacation (which ended up only being one day on the mountain due to weather). And I've been sick since New Year's soooo.... today's workout is going to kick my ass after work.

DYELB: The Gainz Train

Posted: Mon Jan 07, 2019 12:37 pm
by SAWCE
God damn I'm sore. I know part of that is becase I was up way too late and didn't get enough sleep to properly recover, but part of it is also just the workout. I went to Michelle's globogym last night with her because we were busy moving her stuff into a storage unit earlier in the day and my gym closes at 4pm. Chuze Fitness if anyone is familiar, but I think they may just be a San Diego brand. Anyways, they don't have actual bench presses, but they have these smith machines where the bar can slide back and forth on tracks down below and up and down on the traditional arms. Hit my bench press in there, and while it was weird getting used to, I was really able to squeeze my chest hard on them.

The rest of my program I was able to hit normally.. Decline dumbbell press, machine hammer press, dips, machine flye superset with pushups, then one tricep exercise. Really wish I'd been able to get more sleep, but oh well. I'll do better tonight and see how my chest feels tomorrow.

DYELB: The Gainz Train

Posted: Mon Jan 07, 2019 7:32 pm
by max225
SAWCE wrote: Sat Jan 05, 2019 4:52 pm
max225 wrote: Sat Jan 05, 2019 2:19 pm Any advice on lowering BF? I am trying to get pretty damn serious about it this year.

I am someone who works out at least 3 days a week most weeks 4-5. I have done cardio various training etc, without being to able to reach results.
I believe for myself I have narrowed it down to booze. I drink way too much, probably more than 3 average people combined. And I am not a fool to think those are "empty" booze calories.

That said I plan on staying clear from all booze in Jan and hitting the gym to see if this is what I was missing. the goal is to go down around 25-30lbs within the next 4-6 months. Which should be doable, I am willing to carry the booze free life if the first month yields good results.

Anything else I should consider outside of the obvious cardio ? As I fking hate cardio... I normally don't do much in terms of sugars/carbs and I significantly restrict my diet as well, no high fat/high carb anything. And try to stay at around 2500-3000 daily.
Cutting booze will definitely help.

I hate fad diets, but one that is actually legit and how we should always eat is whole 30. Try not to eat any processed foods for the 30 days. It means a lot of cooking, but it’s healthier and you actually know what’s going into your body. Nutrition labels are allowed to be off by up to 20% iirc, so if your 3000 calories is coming from packaged foods, you could be eating as much as 3600 calories.

An easy rule of thumb that I like to start people on is this:
Take you body weight, multiply by 15. That’s your starting point for calories. Eat your body weight in pounds as grams of protein, so if you weigh 180, eat 180g. Then do 30% fat, and calculate out the rest of your calories as carbs. For that 180lb example, that would put you at
2700 calories
180g protein
90g fat
292g carbs
The next week, weigh yourself again. If you lost more than 2lbs, take your new weight but keep the x15 factor. Recalculate everything. If you lost less than 2lbs, take your new weight x14.

Repeat until you get down to x10 or you reach your goal.
At x11 or 12, increase protein to 1.5g/lb of bodyweight which will reduce your carbs.

Lift heavy, lift often, suck it up and tack 20-30 minutes of cardio on to the end of your lifting session.
Got it... Thank you for the advice. I try not to do anything processed. And I think that's a lot of BROtein for me. Tomorrow will be week 1 with 0 booze, weigh in to follow.

DYELB: The Gainz Train

Posted: Mon Jan 07, 2019 7:46 pm
by SAWCE
max225 wrote: Mon Jan 07, 2019 7:32 pm
SAWCE wrote: Sat Jan 05, 2019 4:52 pm

Cutting booze will definitely help.

I hate fad diets, but one that is actually legit and how we should always eat is whole 30. Try not to eat any processed foods for the 30 days. It means a lot of cooking, but it’s healthier and you actually know what’s going into your body. Nutrition labels are allowed to be off by up to 20% iirc, so if your 3000 calories is coming from packaged foods, you could be eating as much as 3600 calories.

An easy rule of thumb that I like to start people on is this:
Take you body weight, multiply by 15. That’s your starting point for calories. Eat your body weight in pounds as grams of protein, so if you weigh 180, eat 180g. Then do 30% fat, and calculate out the rest of your calories as carbs. For that 180lb example, that would put you at
2700 calories
180g protein
90g fat
292g carbs
The next week, weigh yourself again. If you lost more than 2lbs, take your new weight but keep the x15 factor. Recalculate everything. If you lost less than 2lbs, take your new weight x14.

Repeat until you get down to x10 or you reach your goal.
At x11 or 12, increase protein to 1.5g/lb of bodyweight which will reduce your carbs.

Lift heavy, lift often, suck it up and tack 20-30 minutes of cardio on to the end of your lifting session.
Got it... Thank you for the advice. I try not to do anything processed. And I think that's a lot of BROtein for me. Tomorrow will be week 1 with 0 booze, weigh in to follow.
No problem man. The protein may seem like a daunting amount with how little is in a typical American diet, but it's not too hard to hit, especially if you use a whey protein after you work out. I just did a plan for a client yesterday where my goal for him was 210g..

Just the protien sources (there are other foods that have trace amount of protein, but these are what I'm really looking at):
breakfast 3 eggs, 5 egg whites

meal 2 5oz cooked chicken (usually a medium-large breast), or ground turkey, or white fish

meal 3 5oz cooked chicken, or ground turkey, or white fish

meal 4 6oz 90% lean ground beef

post workout 2 scoops whey protein

If four solid meals a day plus a shake after the gym is too much, or if you want to work up to that, you can sub any of the meal 2-4 meats for 50ish grams of whey protein and have two shakes a day.

DYELB: The Gainz Train

Posted: Mon Jan 07, 2019 7:53 pm
by max225
Is there anything bad about Whey protein in terms of digestion/issues etc and brands to look for that are more natural, I wanted to stay away from the chemicals. I used to swear by Muscle-Tech (i know i know they stach a bunch of shit into their shakes or used to) at least... but it worked REALLY well for me. However I am trying to lose not bulk...

DYELB: The Gainz Train

Posted: Mon Jan 07, 2019 8:28 pm
by MexicanYarisTK
Jaxper wrote: Mon Jan 07, 2019 8:14 am Been out of the gym since Christmas Eve, unfortunately. The week of Christmas was a ski vacation (which ended up only being one day on the mountain due to weather). And I've been sick since New Year's soooo.... today's workout is going to kick my ass after work.
I know the feels.
Ive gotten sick right before xmas, went to NY during xmas eve and xmas, 3 nightlifes in a row :drunk: , new year shitfest = bad gym day, struggled with the first few days :baby: , but pretty much recovered now.

DYELB: The Gainz Train

Posted: Mon Jan 07, 2019 9:59 pm
by SAWCE
max225 wrote: Mon Jan 07, 2019 7:53 pm Is there anything bad about Whey protein in terms of digestion/issues etc and brands to look for that are more natural, I wanted to stay away from the chemicals. I used to swear by Muscle-Tech (i know i know they stach a bunch of shit into their shakes or used to) at least... but it worked REALLY well for me. However I am trying to lose not bulk...
Some people have trouble digesting Whey, usually become of the lactose in it. This can be avoided by getting a higher quality whey isolate instead of the cheaper whey concentrate blends. Look for a brand that adds digestive enzymes too.

I like Animal’s Whey for both of these reasons, along with Domination, the company I’m sponsored by.

DYELB: The Gainz Train

Posted: Wed Jan 09, 2019 9:54 am
by SAWCE
Actually used 285 for my squats last night and got all 4 sets of 10 :fuckyeah: I’m feelin it today though. Got all my reps on everything with added weight, except for my last lift, which is leg extentsions with a 3 second squeeze at the top of the rep. Fuck those are brutal after doing 4 compound lifts before them.

DYELB: The Gainz Train

Posted: Wed Jan 09, 2019 10:49 am
by SAWCE
Full workout if anyone wants to try it:
Squat 4x10 285lbs
Hack squat 4x10 210lbs
Smith machine front squat 4x10 50lbs
Walking lunge 4x15 (each leg, so 30 reps total per set) 40lbs
Paused leg extension 4x20 40lbs (I tried starting with 60 and only got through 10 reps)
Seated valve raises 3x15
Standing valve raises 3x15

Slammyour protein immediately after, take a shower, then go get a cheat meal. I went with a carne asada California burrito, carne asada fries, then made a couple of ham sliders with his spiral cut ham I had and some French rolls. Oh, and two rice crispy treats for dessert.

DYELB: The Gainz Train

Posted: Thu Jan 10, 2019 9:55 am
by goIftdibrad
Hit squats for reps at 320. Pulled five reps of deadlifts at 320.

Presses sucked. must not be recovering well, since it seem like every time i have a GOOD upper body press day, bench or OHP, then next workout BLOWS. Even though its been almost a week since I lifted this seems to be true.

Like, i was hitting 120 for reps. I was warming up to 122.5 and almost passed out, and to add insult to injury....i pulled something in my neck. Well thats what huts, I prob strained my traps. I knuckeled up and did 1 set of 5 at 115 and two at 95.

then i did 15 minutes of stupid cardio :disgust:

DYELB: The Gainz Train

Posted: Fri Jan 11, 2019 11:23 am
by SAWCE
Worked 11 hours yesterday. Got to the gym late, but knocked out a good shoulder day. I do pretty much all of my pressing in the smith machines now, but last night I pulled the bench ever further forward than usual, so the bar was actually above my shoulders instead of in front of them, then I tilted my head back so I was looking up at it to increase the range of motion a bit so it wasn't stopping at the top of my head. Holy hell I actually felt my shoulders moving the weight for once. This may be what I need to finally grow my shoulders a bit.

Four sets of that, four sets of upright rows, four sets of side and front dumbbell raises supersetted, the three sets each of dumbbell rear raises, machine rear flyes, and dumbbell shrugs.

Training arms tonight and I have a new pump product sample to try out :excited:

Re: DYELB: The Gainz Train

Posted: Sat Jan 12, 2019 7:08 pm
by SAWCE
Image

One year difference. 207.8 on the left, 205.2 today on the right. 2lbs lighter, but probably a good 15-20lbs less fat, which means around 13-18lbs of muscle.

DYELB: The Gainz Train

Posted: Mon Jan 14, 2019 7:53 am
by goIftdibrad
SAWCE wrote: Sat Jan 12, 2019 7:08 pm Image

One year difference. 207.8 on the left, 205.2 today on the right. 2lbs lighter, but probably a good 15-20lbs less fat, which means around 13-18lbs of muscle.
Image

DYELB: The Gainz Train

Posted: Mon Jan 14, 2019 8:01 am
by SAWCE
Big Brain Bradley wrote: Mon Jan 14, 2019 7:53 am
SAWCE wrote: Sat Jan 12, 2019 7:08 pm Image

One year difference. 207.8 on the left, 205.2 today on the right. 2lbs lighter, but probably a good 15-20lbs less fat, which means around 13-18lbs of muscle.
Image
:dat:

DYELB: The Gainz Train

Posted: Tue Jan 15, 2019 11:34 am
by SAWCE
395 flew up on rack deads last night. I have the bar set just below my knee a bit. Got all 4 sets of 10. Gonna feel good moving up to 405 next week. I'd love to be repping 5 plates each side by the end of the year.

Moving up to 295 for squats tonight. Excited for that. Really want to be back over 315, and goal for the year is to get to where I can hit 405 for at least one set of 6.

DYELB: The Gainz Train

Posted: Tue Jan 15, 2019 10:43 pm
by SAWCE
295lbs squats felt surprisingly good. 10, 10, 10, 8. Not bad for my first time really hitting that weight in a while. The last one I turned into a dropset since I didn’t get 10 reps. Went down to 225 with a sumo stance and hit 4 reps, then 135 with a close “cannonball” stance for 6 more reps.

Got all of my reps with added weight on every other lift, although I almost collapsed a few times on my lunges. Fuck those.

Sitting in the sauna now for some recovery before I go crush my cheat meal.