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Random health and exercise thoughts - Page 2726

post #40876 of 57266
Hey rhet brahs, who can aware me on beginner programs?

No need to recommend SS. I already suffer from big legs/skinny arms, don't want to make it worse.

I was thinking about doing the AllPro routine: http://forum.bodybuilding.com/showthread.php?t=155009423

It seems pretty balanced and easy to implement. But is there any benefit to doing IA SPBR or push/pull/legs instead?

Basically I'm looking to add some upper body mass in the short term and get aesthetic in the long term.

5'10"/185/~20%/DYEL
post #40877 of 57266
Any good gyms downtown San Fran? I'll be staying near the Moscone center.
Quote:
Originally Posted by gettoasty View Post

Do you even know what your goal is Coldsnap? You look the same if not chubbier from previous photos. I agree with Fuji's assessment on the chest. I sort of the same thing going on being skinny fat/underdeveloped chest, but I'm also around 155 lbs and 5'9, so, not as apparent or jiggly(puff)

Haven't you been ass dragging this whole year while I'm putting solid lbs on my powerlifting total? You guys are retarded making body assessments on a squat. I'm puffing out my chest and gut as hard as I can. I'm not saying I'm chiseled there, calipers put me at 14.5-17% bodyfat and my chest is pretty lacking. That's a bit better than the 20-22% I usually sat at last year. My one goal is to get stronger. Only reason I'm cutting is because people are telling me I'll be stronger in the long run if I take care of some body fat.

155lbs and 5'9" is under muscled at your strength level and height / weight.
post #40878 of 57266
going to GDC?
post #40879 of 57266
Quote:
Originally Posted by erbs View Post

Hey rhet brahs, who can aware me on beginner programs?

No need to recommend SS. I already suffer from big legs/skinny arms, don't want to make it worse.

I was thinking about doing the AllPro routine: http://forum.bodybuilding.com/showthread.php?t=155009423

It seems pretty balanced and easy to implement. But is there any benefit to doing IA SPBR or push/pull/legs instead?

Basically I'm looking to add some upper body mass in the short term and get aesthetic in the long term.

5'10"/185/~20%/DYEL

Do you know your current lifts? If you're a true beginner I like Greyskull LP because you're still doing your lower body lifts to get you stronger but there's plenty of upper body stuff.

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+

Wednesday
Bench/ or Press 2x5, 1x 5+
Assisted/Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+

If you're less interested in your lifts going up super fast, you can add a bunch of volume stuff to your upper body lifts in the 8-10 rep range (flyes, dips on bench days; lateral raises, DB Rows on press days. )
post #40880 of 57266
Quote:
Originally Posted by GraphicNovelty View Post

going to GDC?

Yup. Every year. Should be fun!
post #40881 of 57266
I had to take a few months off from lifting, but back when I was doing fuckarounditis my 1RMs were 265/195/355.

I have long arms, so bad bench/good DL (comparatively).

Quote:
Originally Posted by GraphicNovelty View Post

Do you know your current lifts? If you're a true beginner I like Greyskull LP because you're still doing your lower body lifts to get you stronger but there's plenty of upper body stuff.
Warning: Spoiler! (Click to show)
Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+

Wednesday
Bench/ or Press 2x5, 1x 5+
Assisted/Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
post #40882 of 57266
Quote:
Originally Posted by erbs View Post

I had to take a few months off from lifting, but back when I was doing fuckarounditis my 1RMs were 265/195/355.

I have long arms, so bad bench/good DL (comparatively).

in that case P/P/L or IASBPR will both give you good results. P/P/L will give you better aesthetics though because it's more customizable.
post #40883 of 57266
Thread Starter 
Quote:
Originally Posted by TeeKay View Post

Awwww yeah broke into the 180s today @ 189.4. This gives me 6.5w to lose another 9.4lbs. Should be doable. smile.gif

Progress pic. This is after 4 days of carb depletion...will post another one after a carb up today:
Warning: Spoiler! (Click to show)
13125542265_c7e63615c9_n.jpg

And for reference, here's my starting pic 8 weeks ago:
Warning: Spoiler! (Click to show)
13125707033_f8b9ac7f30_n.jpg

Bro I swear ur diet pic looks the same as you when you just started posting in RHET /nutkick
post #40884 of 57266
Thread Starter 
Quote:
Originally Posted by Coldsnap View Post

Any good gyms downtown San Fran? I'll be staying near the Moscone center.
Haven't you been ass dragging this whole year while I'm putting solid lbs on my powerlifting total? You guys are retarded making body assessments on a squat. I'm puffing out my chest and gut as hard as I can. I'm not saying I'm chiseled there, calipers put me at 14.5-17% bodyfat and my chest is pretty lacking. That's a bit better than the 20-22% I usually sat at last year. My one goal is to get stronger. Only reason I'm cutting is because people are telling me I'll be stronger in the long run if I take care of some body fat.

155lbs and 5'9" is under muscled at your strength level and height / weight.
Honestly I'd say you're ~20%+. Feel free to post a shirtless pic though. I've been hovering around 15 for a few months.
post #40885 of 57266
Quote:
Originally Posted by GraphicNovelty View Post


Do you know your current lifts? If you're a true beginner I like Greyskull LP because you're still doing your lower body lifts to get you stronger but there's plenty of upper body stuff.

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+

Wednesday
Bench/ or Press 2x5, 1x 5+
Assisted/Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+

If you're less interested in your lifts going up super fast, you can add a bunch of volume stuff to your upper body lifts in the 8-10 rep range (flyes, dips on bench days; lateral raises, DB Rows on press days. )

 

I'm still doing the core of this program (with my own accessory work).  It's a good program.  Do pendlay rows on bench day in addition to what's listed above and IMO you can also do chins every day.

post #40886 of 57266
Thanks GN.
post #40887 of 57266
Quote:
Originally Posted by Coldsnap View Post

Only reason I'm cutting is because people are telling me I'll be stronger in the long run if I take care of some body fat.

What does this mean exactly?
post #40888 of 57266
Quote:
Originally Posted by Eason View Post

Honestly I'd say you're ~20%+. Feel free to post a shirtless pic though. I've been hovering around 15 for a few months.

December I started cutting, was at 197-200lbs with 37.5" waist and the three coaches at my gym (CSCS) put me at 20-22%. 3 months later I'm 179-180 with a 35.5" waist and coaches guessed me at 16-17% and calipers put me at 14.5% last night which does seem too low.
post #40889 of 57266
Thread Starter 
With an almost 38" waist I think you were probably initially much higher than 20%. If your waist is still ~35.5 then that sounds more like 20%. You'd have to have some really unlucky hips to have 35" with your frame at 15%.
post #40890 of 57266
Just a reminder:

body-fat-percentage-men.jpg
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