DYELB: The Gainz Train

[coogles]

Working on getting swole ballsawce style!!! Max on the bench is 240. Hoping to be above 300 by Thanksgiving. Using your workout with a combo of things that I feel work. My max ever was in college, my buddy dom got me up to 325 when I weighed 180 lbs. those numbers might be the goal for me. Benching 325 at 180 lbs.

I weighed myself Friday morning and I was 199.9 lbs, so first time I’ve seen below 200 since I got married 10 years ago. Less concerned about weight, and more so on overall fitness/wellness. My doctor says I probably won’t get below 190 just based on my build.

But with your coaching Sawce, maybe I can bench a small motorcycle in my 30s!!

325 at 180bw is a massive bench. Good shit! Would be rad to see you hitting above 300 again.

Bench admittedly has always been my worst lift, but my best at 180lbs has been 245, which is about where I am now.

I did put up 6x185 on incline bench this morning, .

[SAWCE]

325 at 180bw is a massive bench. Good shit! Would be rad to see you hitting above 300 again.

Bench admittedly has always been my worst lift, but my best at 180lbs has been 245, which is about where I am now.

I did put up 6x185 on incline bench this morning, .

bench is my worst lift by far too. My best was 315x2 at probably 230lbs about two years ago. Haven’t touched flat barbell bench since then.

[golftdibrad1]

I did 255x3 this am on bench. I feel like my shoulder is better, so I'd like to start working back up and get the 500/400/300 in the books (deadlift, squat, bench) SS has the 200 lb press goal tacked to the end too, but my seated press is stuck solidly at like 145 and a lonnng way from 200

[D Griff]

I did 255x3 this am on bench. I feel like my shoulder is better, so I'd like to start working back up and get the 500/400/300 in the books (deadlift, squat, bench) SS has the 200 lb press goal tacked to the end too, but my seated press is stuck solidly at like 145 and a lonnng way from 200

200 is a big press. I think the most I ever did with that was also 145. My heaviest bench was 275x3. Not all that considering I did power lifting for like a decade but my genetics just suck for that. I usually do incline dumbbells now so no idea what my bench number would be but I probably max out at like 200

[Desertbreh]

I did 255x3 this am on bench. I feel like my shoulder is better, so I'd like to start working back up and get the 500/400/300 in the books (deadlift, squat, bench) SS has the 200 lb press goal tacked to the end too, but my seated press is stuck solidly at like 145 and a lonnng way from 200

200 is a big press. I think the most I ever did with that was also 145. My heaviest bench was 275x3. Not all that considering I did power lifting for like a decade but my genetics just suck for that. I usually do incline dumbbells now so no idea what my bench number would be but I probably max out at like 200

Yeah you either need an enormous frame/man mountain or the gear for that. Brad is a pretty beeg doe.

[SAWCE]

OHP is hard to progress for sure.

Brad if you ever want to post up or text a video of your seated OHP setup I can try to offer some potential tweak to help move some more weight.

[SAWCE]

One thing, for example, a lot of people sit in a chair with the back perpendicular to the ground. Just based on our anatomy this out you in a disadvantaged pressing position. I recommend having the back of the seat set at a slight recline… think like 100° rather than a 90° angle to the seat itself. This stacks the weight over our shoulders better vs it being out in front a bit when you’re sitting straight up and down.

[golftdibrad1]

One thing, for example, a lot of people sit in a chair with the back perpendicular to the ground. Just based on our anatomy this out you in a disadvantaged pressing position. I recommend having the back of the seat set at a slight recline… think like 100° rather than a 90° angle to the seat itself. This stacks the weight over our shoulders better vs it being out in front a bit when you’re sitting straight up and down.

Thanks, I should prob film some lifts to form check myself anyway.

I press on a stool for this very reason; it allows me to lean back a little like on a standing press keeping the cg of the weights inline with the motive forces.

[SAWCE]

One thing, for example, a lot of people sit in a chair with the back perpendicular to the ground. Just based on our anatomy this out you in a disadvantaged pressing position. I recommend having the back of the seat set at a slight recline… think like 100° rather than a 90° angle to the seat itself. This stacks the weight over our shoulders better vs it being out in front a bit when you’re sitting straight up and down.

Thanks, I should prob film some lifts to form check myself anyway.

I press on a stool for this very reason; it allows me to lean back a little like on a standing press keeping the cg of the weights inline with the motive forces.

No back on the stool? That’s an intense fucking core move bro. Low back and abs stronk af.

[golftdibrad1]

Thanks, I should prob film some lifts to form check myself anyway.

I press on a stool for this very reason; it allows me to lean back a little like on a standing press keeping the cg of the weights inline with the motive forces.

No back on the stool? That’s an intense fucking core move bro. Low back and abs stronk af.

Yea, i have a pretty strong core under my gut. its honeslty a lot of loose skin too

[SAWCE]

No back on the stool? That’s an intense fucking core move bro. Low back and abs stronk af.

Yea, i have a pretty strong core under my gut. its honeslty a lot of loose skin too

I bet your core is stronger than mine. I do some targeted ab work, and my deadlifts, but outside of that all my shit is done in machines and core bracing is only used here and there for safety and/or to keep my torso at certain angles to try to emphasize certain muscles.

[coogles]

I bet your core is stronger than mine. I do some targeted ab work, and my deadlifts, but outside of that all my shit is done in machines and core bracing is only used here and there for safety and/or to keep my torso at certain angles to try to emphasize certain muscles.

Dat V taper, doe.

[SAWCE]

I bet your core is stronger than mine. I do some targeted ab work, and my deadlifts, but outside of that all my shit is done in machines and core bracing is only used here and there for safety and/or to keep my torso at certain angles to try to emphasize certain muscles.

Dat V taper, doe.

Catch me in my corset squeezing my insides ever smaller 🫠

[golftdibrad1]

Yea, i have a pretty strong core under my gut. its honeslty a lot of loose skin too

I bet your core is stronger than mine. I do some targeted ab work, and my deadlifts, but outside of that all my shit is done in machines and core bracing is only used here and there for safety and/or to keep my torso at certain angles to try to emphasize certain muscles.

IDK man, you strong as fuck. Im over here just trying to keep on the slow roll of improvement.

385x2 squat this morning. 2nd one was a bit fugly tho, def felt my back round some

[J-Ho-Fo-Show69]

I was 199 before I went to folly beach for a boys trip. When I got back Sunday I was 209. Mostly beer weight. I decided I wanted to go on a cut hardcore to meet my goal of 180 by July 4th. Been hitting the cardio, not tracking calories, but cutting down on my portions. I’ve decided to go to a lift, rest for 2 days schedule to accommodate the extra cardio I need to get to that goal. I’ll start bulking up the arms once I get there. I wanna tear myself down first. There was a guy on the trip who looked ripped, like bulging arms, he challenged my to an arm wrestling contest, and I took him handily. Got me thinking I may be getting stronger, but I don’t look stronger. So wanna cut some of this fat out.

As of this morning, I have cut my weight to 193 lbs. I’ve essentially been trying to get 2 hours of cardio everyday since Sunday. It’s been really tough as I’ve been super busy this week.

I’ve been doing a mix of your workout plan Sawce plus a few other things I’ve found that I feel work for me. I even did that circuit while at the beach.

Thanks for the motivation.

[SAWCE]

I was 199 before I went to folly beach for a boys trip. When I got back Sunday I was 209. Mostly beer weight. I decided I wanted to go on a cut hardcore to meet my goal of 180 by July 4th. Been hitting the cardio, not tracking calories, but cutting down on my portions. I’ve decided to go to a lift, rest for 2 days schedule to accommodate the extra cardio I need to get to that goal. I’ll start bulking up the arms once I get there. I wanna tear myself down first. There was a guy on the trip who looked ripped, like bulging arms, he challenged my to an arm wrestling contest, and I took him handily. Got me thinking I may be getting stronger, but I don’t look stronger. So wanna cut some of this fat out.

As of this morning, I have cut my weight to 193 lbs. I’ve essentially been trying to get 2 hours of cardio everyday since Sunday. It’s been really tough as I’ve been super busy this week.

I’ve been doing a mix of your workout plan Sawce plus a few other things I’ve found that I feel work for me. I even did that circuit while at the beach.

Thanks for the motivation.

Nice dude! I too prefer to get super lean before trying to build. You’ll be more sensitive to insulin and your body will naturally shuttle more nutrients to your muscles rather than sending them to your fat stores.

[golftdibrad1]

Put up 150 on the press this am

[D Griff]

I was 199 before I went to folly beach for a boys trip. When I got back Sunday I was 209. Mostly beer weight. I decided I wanted to go on a cut hardcore to meet my goal of 180 by July 4th. Been hitting the cardio, not tracking calories, but cutting down on my portions. I’ve decided to go to a lift, rest for 2 days schedule to accommodate the extra cardio I need to get to that goal. I’ll start bulking up the arms once I get there. I wanna tear myself down first. There was a guy on the trip who looked ripped, like bulging arms, he challenged my to an arm wrestling contest, and I took him handily. Got me thinking I may be getting stronger, but I don’t look stronger. So wanna cut some of this fat out.

As of this morning, I have cut my weight to 193 lbs. I’ve essentially been trying to get 2 hours of cardio everyday since Sunday. It’s been really tough as I’ve been super busy this week.

I’ve been doing a mix of your workout plan Sawce plus a few other things I’ve found that I feel work for me. I even did that circuit while at the beach.

Thanks for the motivation.

Kind of like when Chad kicked my ass at arm wresting. I was looking pretty good at that time, but the muscle definitely shows more when you're lean.

Also, going for a run to allow yourself to drink beer is counting calories minus a smidge of

Welcome to the side!

[J-Ho-Fo-Show69]

I was 199 before I went to folly beach for a boys trip. When I got back Sunday I was 209. Mostly beer weight. I decided I wanted to go on a cut hardcore to meet my goal of 180 by July 4th. Been hitting the cardio, not tracking calories, but cutting down on my portions. I’ve decided to go to a lift, rest for 2 days schedule to accommodate the extra cardio I need to get to that goal. I’ll start bulking up the arms once I get there. I wanna tear myself down first. There was a guy on the trip who looked ripped, like bulging arms, he challenged my to an arm wrestling contest, and I took him handily. Got me thinking I may be getting stronger, but I don’t look stronger. So wanna cut some of this fat out.

As of this morning, I have cut my weight to 193 lbs. I’ve essentially been trying to get 2 hours of cardio everyday since Sunday. It’s been really tough as I’ve been super busy this week.

I’ve been doing a mix of your workout plan Sawce plus a few other things I’ve found that I feel work for me. I even did that circuit while at the beach.

Thanks for the motivation.

Kind of like when Chad kicked my ass at arm wresting. I was looking pretty good at that time, but the muscle definitely shows more when you're lean.

Also, going for a run to allow yourself to drink beer is counting calories minus a smidge of

Welcome to the side!

Don’t bring my Strava into this Dan

[J-Ho-Fo-Show69]

I was 199 before I went to folly beach for a boys trip. When I got back Sunday I was 209. Mostly beer weight. I decided I wanted to go on a cut hardcore to meet my goal of 180 by July 4th. Been hitting the cardio, not tracking calories, but cutting down on my portions. I’ve decided to go to a lift, rest for 2 days schedule to accommodate the extra cardio I need to get to that goal. I’ll start bulking up the arms once I get there. I wanna tear myself down first. There was a guy on the trip who looked ripped, like bulging arms, he challenged my to an arm wrestling contest, and I took him handily. Got me thinking I may be getting stronger, but I don’t look stronger. So wanna cut some of this fat out.

As of this morning, I have cut my weight to 193 lbs. I’ve essentially been trying to get 2 hours of cardio everyday since Sunday. It’s been really tough as I’ve been super busy this week.

I’ve been doing a mix of your workout plan Sawce plus a few other things I’ve found that I feel work for me. I even did that circuit while at the beach.

Thanks for the motivation.

Nice dude! I too prefer to get super lean before trying to build. You’ll be more sensitive to insulin and your body will naturally shuttle more nutrients to your muscles rather than sending them to your fat stores.

Yea. Just fucking hungry all the time now.

[SAWCE]

Nice dude! I too prefer to get super lean before trying to build. You’ll be more sensitive to insulin and your body will naturally shuttle more nutrients to your muscles rather than sending them to your fat stores.

Yea. Just fucking hungry all the time now.

that part can be a little uncomfortable at times, but you learn to enjoy it.

Swapping some of your meats for leaner cuts will help bump protein up while bringing fat and total calories down. The extra protein will keep you feeling full longer. Potatoes are also great for keeping that more full feeling. The. You can add other veggies as needed to offset the hunger while minimizing calorie intake. My last contest prep I was crushing cauliflower rice since I got down to where I was only having like 50-100 grams of carbs per day.

[D Griff]

Yea. Just fucking hungry all the time now.

that part can be a little uncomfortable at times, but you learn to enjoy it.

Swapping some of your meats for leaner cuts will help bump protein up while bringing fat and total calories down. The extra protein will keep you feeling full longer. Potatoes are also great for keeping that more full feeling. The. You can add other veggies as needed to offset the hunger while minimizing calorie intake. My last contest prep I was crushing cauliflower rice since I got down to where I was only having like 50-100 grams of carbs per day.

I would die.

I agree on all the concepts though, brotatos are good and filling. Fatty meats suck up a lot of calories. I find I need carbs to feel full though, but maybe because I'm highly active. Jeremy is too though, so I'm not shocked it's challenging.

No harm in pacing weight loss though, could probably eat 3K cals/day and still be at a deficit.

[golftdibrad1]

after doing keto that one time for awhile, i dont need carbs and would be happy without them. That being said, I do enjoy them in moderation. I typically am vv low or no carb during the week and just kinda do whatever on the weekend.

[SAWCE]

after doing keto that one time for awhile, i dont need carbs and would be happy without them. That being said, I do enjoy them in moderation. I typically am vv low or no carb during the week and just kinda do whatever on the weekend.

I think this is a great approach. Restrict them during the week, let yourself enjoy them on the weekends. You aren’t going full restriction or full that way. Nice way to find that energy balance.

[SAWCE]

that part can be a little uncomfortable at times, but you learn to enjoy it.

Swapping some of your meats for leaner cuts will help bump protein up while bringing fat and total calories down. The extra protein will keep you feeling full longer. Potatoes are also great for keeping that more full feeling. The. You can add other veggies as needed to offset the hunger while minimizing calorie intake. My last contest prep I was crushing cauliflower rice since I got down to where I was only having like 50-100 grams of carbs per day.

I would die.

I agree on all the concepts though, brotatos are good and filling. Fatty meats suck up a lot of calories. I find I need carbs to feel full though, but maybe because I'm highly active. Jeremy is too though, so I'm not shocked it's challenging.

No harm in pacing weight loss though, could probably eat 3K cals/day and still be at a deficit.

Bro. It sucked. Hard. Dropping 50+lbs in ~16 weeks was terrible. Not something I ever want to do again. I make sure to stay a little leaner while growing now so that I don’t find myself in that position ever again whenever I do get to hop on stage in the future.

I got pretty peeled though. Goal is to be even more peeled next time but have 15-20lbs more