Current Events > How are your fitness goals coming along, CE? Part IV

(+) Yeah! (+)

1NfamousACE_2 posted...

Hit 335 lbs on the bench today

Looking for 405 by the end of the year

That's an ambitious goal. What sort of routine do you intend to use to get you there?
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1NfamousACE_2 posted...

You guys have any recommendations on replenishing energy?

I was looking into xtend bcaa

I used Cellucor BCAA for a while, it did seem to give me more stamina while lifting, but I didn't notice a big difference in energy outside of exercising. It is indicated to boost muscle growth and recovery too tho, there's no way I could verify that was my experience or not, but I also wasn't lifting as much or as heavy back then so I might just not have noticed.

Also, I did the blue razz one and it turned my shits green af and gave them a consistency that was hard to wipe without my asshole bleeding.

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SamWincester posted...

That's an ambitious goal. What sort of routine do you intend to use to get you there?

https://beverlyinternationalstore.com/the-beverly-buzz/increase-your-bench-by-30lbs-in-6-weeks/

I had a photo of my numbers but it wont post.

That's what I used to get from 295 to 335.

Objectively, I'm not even sure 295 was my max at the time, so it might have been higher and I did 335 pretty easy yesterday, probably could have done 1 more before using the spotter. With that I add in a back, shoulder, tricep and bicep exercise and it's finished.

I have knee surgery this Friday, so that should keep me outta the gym for a month or so, so I should be back by September.

2 more programs of that is 12 weeks in total, so I might be able to add 70 pounds by January 1st.

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June was definitely a disappointing month for me

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Thank God its deload week. Had a little too much fun on a water slide yesterday...so my shoulders and right knee are shot. Im putting off squats until Thursday.

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I'm gonna miss the gym while I'm out for 3 weeks.

Thats actually my goal but we'll see how my rehab goes. I don't wanna lose that much strength.

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Hey man hope everything goes well with the surgery, and I hope your recovery is quick and without complications.

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Im getting a little nervous. If gyms are gonna be closed in the winter time I really dont know how Ill be able to keep weight off

Anyone got any toning exercises they could suggest that I could do at home? Ive done a lot of cardio over the last few months which has shed a lot of pounds but now Im noticing the flab even more >_>

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alimajor posted...

Im getting a little nervous. If gyms are gonna be closed in the winter time I really dont know how Ill be able to keep weight off

Snow shoeing, Nordic skiing, body weight exercises, proper diet, get your own equipment or make friends with someone who already has some. Maybe supplements like policosinal and alpha lipoic acid can help.

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DespondentDeity posted...

Hey man hope everything goes well with the surgery, and I hope your recovery is quick and without complications.

Thanks, I hope everything goes smooth

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Joenage posted...

Anyone got any toning exercises they could suggest that I could do at home? Ive done a lot of cardio over the last few months which has shed a lot of pounds but now Im noticing the flab even more >_>

Look up Calisthenics on YouTube. Your basics are going to be things like jumping Jack's, burpee, push ups, planks, air Squats, single leg Squats. You can also try primal training, yoga, and floor gymnastics.

I signed up for a gym membership yesterday and lifted today. Me and a friend are going 4-5 times a week at 5am. We did chest, tris and shoulders today. Tomorrow we're doing back, bis and shoulders. Then Thursday abs and legs, then full body Saturday. Hopefully this weight melts off even faster.

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Ive been doing good at maintaining my weight. I dont see myself going to a proper gym for a while.
Im thinking of signing up for DDPYoga.
Ive heard good things, and being a wrestler i might as well.

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First squat workout in like 4 months where my hamstring didn't hurt. I think my piriformis or something must have gotten aggravated due to all this sitting since I've been working from home. I incorporated some new stretches and it seems to have solved the issue for now, or at least provided temporary release.

455 x1
355 3 x 12

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Any links or tips on incline bench form?

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Balrog0 posted...

Any links or tips on incline bench form?

https://youtu.be/fmbW5NhysI8

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222lbs as of today guys.
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still no news from me. havent hit a 30 mile week in 4 weeks. too hot.

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Another record low weigh in day, 241.7, so close to that elusive 239.9.

Chest, tris, and a bit of shoulders today. Gonna do back, bis and a bit of shoulders tomorrow.

I feel a lot of metabolic reactions happening around my upper body.

Workout today was:
Incline bb press @ 85x8, 115x8, 125x8, 135x6
Flat bb press @ 135x6, 155x6, 185x2
Upper cable flies drop set lower cable flies, level 3x12 for 3 sets
Bilateral skull crushers 15x20, 15x20, 15x20
Shoulder press super set knees to alternate elbow twist, 45x8 & 8 reps for 3 sets

Then later in the day I walked 2 miles.

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lincoln002 posted...

Another record low weigh in day, 241.7, so close to that elusive 239.9.

Chest, tris, and a bit of shoulders today. Gonna do back, bis and a bit of shoulders tomorrow.

I feel a lot of metabolic reactions happening around my upper body.

Workout today was:
Incline bb press @ 85x8, 115x8, 125x8, 135x6
Flat bb press @ 135x6, 155x6, 185x2
Upper cable flies drop set lower cable flies, level 3x12 for 3 sets
Bilateral skull crushers 15x20, 15x20, 15x20
Shoulder press super set knees to alternate elbow twist, 45x8 & 8 reps for 3 sets

Then later in the day I walked 2 miles.

nice man

I had a decent workout yesterday,

squats:
145x5
167.5x5
190x8
145x5x5

bench:
105x5
122.5x5
137.5x9
105x5x5

then I did incline DB bench, facepulls, and leg raises in a circuit, 8x12 each

definitely noticing that work outs are easier when I'm trying to gain weight as opposed to trying to lose weight

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I'm getting fat but strong. Gained almost 20 lbs since quarantine started. Only lift that's sucking is my deadlift, my back just feels like crap a lot of the time.

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Whats a good routine for someone just getting back in the gym? Nothing too crazy, just want to build a bit of muscle mostly.

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Zodd3224 posted...

Whats a good routine for someone just getting back in the gym? Nothing too crazy, just want to build a bit of muscle mostly.

I just started last month. One hour on the treadmill each day and the other hour on the weights.
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CosmicShadows posted...

I just started last month. One hour on the treadmill each day and the other hour on the weights.

I've been working out at home the past couple weeks but would like to start using weights and resistance.

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I've been having too much engagement on my lumbar and not a long enough length of rest, so it's been extremely sore the last two workouts. I'm gonna take tomorrow and Friday off and see how that feels.

It's to the point tho where a second consecutive day off is its own kind of challenge to get through because I feel unproductive, but I'm just gonna have to focus on something else I want to do.

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DespondentDeity posted...

I've been having too much engagement on my lumbar and not a long enough length of rest, so it's been extremely sore the last two workouts. I'm gonna take tomorrow and Friday off and see how that feels.

It's to the point tho where a second consecutive day off is its own kind of challenge to get through because I feel unproductive, but I'm just gonna have to focus on something else I want to do.

Have you been throwing in any 'deload' weeks? Every 6 weeks (2 cycles of my program) I take a week where I only do like 60% weight on my main lift and 50% volume on accessories. I also cut back my biking from 3 days a week to 2. I've noticed it's really helped me recovering

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I haven't, but I mostly just wasn't sure if I was training hard enough to be deloading. I did only do my squats at my warm up weight (160) yesterday, and skipped deadlift and linear leg press entirely. I might reorganize my blocking too.

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What is the best way to get rid of under arm flab?
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DespondentDeity posted...

I haven't, but I mostly just wasn't sure if I was training hard enough to be deloading. I did only do my squats at my warm up weight (160) yesterday, and skipped deadlift and linear leg press entirely. I might reorganize my blocking too.

Any time you lift heavy for extended periods you should be deloading. I deload every 4 weeks myself.

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CosmicShadows posted...

What is the best way to get rid of under arm flab?

Lowering your body composition and building bigger triceps, biceps and shoulders to tighten the skin.

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Strength-wise I'm doing great. We got a adjustable dumbbell set and a bench and I use it every day.

Weight wise I've gotta be better with what I eat.

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scorpion41 posted...

Any time you lift heavy for extended periods you should be deloading. I deload every 4 weeks myself.

Oh word, yeah I've been lifting pretty heavy since late March, I'll deload next week then.

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Weighed in 241.2, so close to being under 240, after my walk yesterday I weighed 240.7, it would be so nice to hit under 240 by the end of this week.

I have a truly awful problem, I'm getting cocky, I can feel my personality changing and although I'm doing an OK job keeping my head from getting too big I already feel myself developing a certain nasty personality and I don't like it. I'm not even in good shape, so I can't imagine how bad this is going to be once I drop the 50lbs I need to drop.

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Like shit

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Ugh, I have to help a friend move today. It's going to count as today's workout but I'm definitely not looking forward to this. I have to move a fucking piano somehow.

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Eating to gain weight is actually more difficult than it at first seems. After half a week I'm sick of eating lol

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Balrog0 posted...

Eating to gain weight is actually more difficult than it at first seems. After half a week I'm sick of eating lol

No matter how much I eat I don't gain weight

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I'm sure that can't be true. I know it's gonna be difficult to consistently eat enough though at least for me

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I ended up helping my neighbor carry a washing machine up the stairs today, his girlfriend looked like she was about to pass tf out when I just took over, but that shit was so easy for me lol. Dude was gassed too and wanted to take a break halfway up but I was on my way to work so I told him we had to just finish now, he pushed through but his arms were completely dead by the end.

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Zodd3224 posted...

No matter how much I eat I don't gain weight

you're likely looking at 3400 to 4200 calories per day to gain 1 or 1.5 pounds per week. My friend has a shake he does that's 1000 calories, and he does that twice a day in addition to his normal meals and he's gaining about a pound a week. I could get the recipe from him if you want to give it a shot, I think it's pretty basic tho.

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DespondentDeity posted...

you're likely looking at 3400 to 4200 calories per day to gain 1 or 1.5 pounds per week. My friend has a shake he does that's 1000 calories, and he does that twice a day in addition to his normal meals and he's gaining about a pound a week. I could get the recipe from him if you want to give it a shot, I think it's pretty basic tho.

Sure, worth a shot

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Turning my toes out more when I squat. Definitely feel the pressure taken off my knees and able to sit back more. I wont really be able to tell until my heavy 5/5/5 next week, but so far its more bearable.

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Felt strong today on my main lifts but I had to cut my accessory work short because I had to handle work stuff

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Here's my bench press workout for when I get back in the gym. Hopefully it's in 2 weeks.

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Damn y'all are strong

I ended up finishing up my accessory work hours after my main lifts. Probably not ideal but better than not doing it

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I'm really surprised at how good my conditioning is considering all I've been doing is walking a few miles a day. It's pretty fascinating. Has to be the mixture of good diet and consistent exercise, I just figured my muscles would fatigue after 1 set on the bench press. Very interesting.

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sprint workout yesterday

1x400m
2x200m
6+ minute rest

61 - 29 - 30

a little disappointed with the 400m, just a second or two faster than the one i ran when i wasn't fresh. but i haven't been doing any top speed work so it makes sense i guess.

was hoping I could still do sub-60 off of talent

legs a lil wobbly today


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Surgery went well guys. 2 tears in my meniscus cleaned up. Now I can get back to doing lower body exercises and cardio.


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1NfamousACE_2 posted...

Surgery went well guys. 2 tears in my meniscus cleaned up. Now I can get back to doing lower body exercises and cardio.

Menisectomy? Three holes in your knee and they basically cut out the torn portions? Man I wish I would've seen your posts on this before getting it. I hope you tried everything before getting the surgery, my leg hasn't been the same since my 2nd Menisectomy, I was having great success with pt but I got impatient and did the surgery. I basically need to get stem cell therapy for it to be the same, I believe. I'm going to look into that.

Make sure you follow through with your rehab and avoid high impact or mechanically stressful movements on the knee.

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lincoln002 posted...

Menisectomy? Three holes in your knee and they basically cut out the torn portions? Man I wish I would've seen your posts on this before getting it. I hope you tried everything before getting the surgery, my leg hasn't been the same since my 2nd Menisectomy, I was having great success with pt but I got impatient and did the surgery. I basically need to get stem cell therapy for it to be the same, I believe. I'm going to look into that.

Make sure you follow through with your rehab and avoid high impact or mechanically stressful movements on the knee.

No. Arthoscopy. My 2nd one on my left knee.

Went in medial and lateral.

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