Old 02-19-2017, 09:00 PM   #441
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i honestly do not keep track even though i should. i just keep my diet habits simple and relatively healthy (whatever that means).
It makes sense to me. Some people eyeball stuff most of the time.
I try to consider portions most of the time.
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one does not simply hate everyone that plays stepmania
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Old 02-19-2017, 09:49 PM   #442
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Why don't you do incline or decline? Those are some compound movements that will help your bench press (imo). Do you use dumbbells? I feel like that's what helped me improve so fast in my first year of lifting.
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definitely consider using dumbbells (either flat or incline) and decline/incline barbell bench. if that's been your plateau for this long it's possible working other areas in close proximity will benefit you a lot more than flat bench itself. pullups and pendlay rows help too.
I used to do incline back in the day, but I cut it to shorten the length of my workout because of time constraints. Those time constraints no longer exist, but I never added it back in. I might give it another shot. I don't think my gym actually has the equipment for decline bench. The only times I've done dumbbell pressing were when the gym I was at didn't have barbells. I feel like I would max that out quickly considering that the heaviest dumbbells at my gym are only 100lbs. I doubt my stabilizers would be able to handle that at the moment though.

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squats (sets of 5, generally. sometimes i'll do 8-10 at lower weight or sets of 3 at higher weights, usually 5-7 sets)
deadlifts (sets of 2-3 up to ~70% of my 1rm and then singles after that, usually 8 sets)
flat bench (sets of 5-8, try to get up to my working weight and do 5 sets of 5. i usually finish with a set of 15 with 1 second pauses at the bottom at 135)
pendlay rows (sets of 5-8, usually 5 sets)
stiff leg deadlifts (sets of 8-10, 3 sets)
wide grip pullups (sets of 8, 3 sets)
overhead press (sets of 5, 5 sets)
incline bench (sets of 5-8, 3 sets)
dumbbell flies (high volume low weight)
dumbbell bicep curls (sets of 10, 3 sets)
tricep pulldowns (high volume low weight)
dumbbell bench (sets of 10, 3 sets)
calf raises (however many i fuckin feel like)
shrugs (sets of 10, 3 sets)
Out of these I currently do not do pendlay rows, stiff leg deadlifts, incline bench, dumbbell bench, or shrugs. I aim for sets of 8 on most of the exercises that I do.
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Old 02-19-2017, 11:38 PM   #443
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Default Re: Misc. progress thread

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I used to do incline back in the day, but I cut it to shorten the length of my workout because of time constraints. Those time constraints no longer exist, but I never added it back in. I might give it another shot.
i know the time constraint feel--for now i can actually get away with having almost 2 hour workouts when i hit the gym so i take full advantage of it.

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I don't think my gym actually has the equipment for decline bench. The only times I've done dumbbell pressing were when the gym I was at didn't have barbells. I feel like I would max that out quickly considering that the heaviest dumbbells at my gym are only 100lbs. I doubt my stabilizers would be able to handle that at the moment though.
the new gym i go to doesn't either but hey they have an awesome new power rack and it's across the street from me \o/.


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Out of these I currently do not do pendlay rows, stiff leg deadlifts, incline bench, dumbbell bench, or shrugs. I aim for sets of 8 on most of the exercises that I do.
i really get off on pendlays and stiff leg deadlifts for whatever reason. a powerlifter i used to work out with got me into the stiff legs and my hammies get a boner whenever i do them.

i'll try to occasionally post progress in here as i go, cool to see several duders in here taking lifting seriously.
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Old 02-20-2017, 10:52 PM   #444
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Default Re: Misc. progress thread

Yes, please do.

Started the deload today. Not much to really say.
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Old 02-27-2017, 09:14 PM   #445
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Hit a pr tonight. 1x5 for 225 on the incline.

Started deadlifting today. I started with 215 1x8. 3x5 for 315 and did one more set 1x8 of 215 at the end.

Feeling stronger. Deload really helped.
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Old 03-2-2017, 07:29 AM   #446
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Default Re: Misc. progress thread

I just walked my dogs. (yay for getting out of the house)

I was at a full sprint for the last 800m, feels euphoric now that my breathings settled.
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Old 03-7-2017, 06:38 AM   #447
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Default Re: Misc. progress thread

I do sets of 50 pushups x3 each day minimum, leg lifts, crunches, jumping jacks (100 regular 50 crossed). Should I be doing something interesting for just staying fit?
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Old 03-7-2017, 01:36 PM   #448
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Default Re: Misc. progress thread

I think it really depends on what your overall goal is.
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Old 03-7-2017, 01:41 PM   #449
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Hey guys, just update.. I uh, I'm walking my dogs everyday now.
we go further down the track each day, and make sure to run a little further back each time.
hooray for making progress.
I know its not the same as lifting and gym but fuck dudes I'm trying to get my cardio back after years of smoking.

Spenner you're a soldier, fight me bro

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Old 03-7-2017, 04:01 PM   #450
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Default Re: Misc. progress thread

good job on the progress. Hopefully people will feel more comfortable with posting here.
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Old 03-7-2017, 10:13 PM   #451
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Default Re: Misc. progress thread

Oh man would love to spar you mourning <3 I LIVE FOR IT

Btw Mahou, mostly just looking to stay trim, build in my stabilizer muscles like I had at my peak of doing kungfu. I guess slower reps of body workout help that. But I'll get creative-- it's worked in the past, I was lookin bruce lee. I'd like that again.
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Old 03-7-2017, 10:25 PM   #452
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Oh man would love to spar you mourning <3 I LIVE FOR IT
I breath for it. AN2018 let's start an FFR mma! We'll go first so everyone knows what's doin'. <3

We might get kicked out or something, but fuck it we'll just take our fun to the nearest pub/tavern/drinkhouse, see if we can't rent a basement or something. x3
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Old 03-7-2017, 11:50 PM   #453
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Default Re: Misc. progress thread

Still working out but I'm slowly losing motivation. Not sure what to do... pretty sure my depression has something to do with it.
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Old 03-8-2017, 12:08 AM   #454
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That's rough man, are you taking medication for it? Maybe discuss this with your psychiratrist and he could up your dose or transition you to a different medication. sometimes it just takes the right drug for the right mind to find that lost motivation and make a change. Not that you need to change because you're still lifting (stay strong bro), but it could help change you.

It could also be thyroid problems possibly, see if you can get a thyroxine prescription you'll thank me later

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Old 03-8-2017, 12:15 AM   #455
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I'll take a look into it tomorrow. I've been just having this hard time being happy with anything. Lots of times I feel like I'm wasting my time with everything I do - as if I'm making the wrong decisions.
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Old 03-8-2017, 12:17 AM   #456
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Sorry Mahou. I really hope you can overcome the mental game, remaining in momentum is super important. I'm here to help with what little I know. Support is around you bud.
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Old 03-8-2017, 12:26 AM   #457
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Thanks Spenner
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Old 03-11-2017, 07:16 PM   #458
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Had a great workout today. Did some arms with a good buddy of mine at work and I made some good gains during my cut (still cutting). I was impressed with my close grip bench more than anything.

2x12 of 185
1x10 of 205

Who knows? Maybe I'll close grip 225 for 10 reps soon.
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Old 03-14-2017, 11:53 AM   #459
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Default Re: Misc. progress thread

Been doing 250 pushups per day now, every morning, then a lot of curls (haven't been keeping count... kind of changes), at least plenty of jumping jack cardio, my leg raises, crunches (don't really count those either...) and trying to eat only in Horse Stance.

My kungfu body will return. Been eating right too.

If nothing else it's great for my mind and soul. A touch of ego never hurt when you look good flexing after a shower.

EDIT: Legitimate question, can someone tell me what best thing there is to work (not sure the muscle group) under the shoulder behind the armpits? That needs work on me. Lots of supermans?

Btw here's where I'm at so far! This is just with bodyweight and the curls so far. I plan to expand a lot with what I've been doing once I have the money.



After many drug addictions and falling back to skin and bone I'm super happy with how far I've come.
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Old 03-14-2017, 11:18 PM   #460
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Default Re: Misc. progress thread

Are you trying to put on size?

Also, nice progress!

I hit another PR tonight on standing overhead press. I just started incorporating this lift into my routine about a month ago.....still working on the deadlifts...but I'm really starting to dislike it just because my upper torso is pretty short. Also, creatine supplementation has ceased for over a week now...I have not noticed a decrease in strength at all. - in fact, I'm still getting stronger and have not changed the volume of my routines. I did notice that I do not look as bloaty as I did before which is a bonus for me imo.

1x5 of 155. 20lb increase within a month. Felt easy...felt good.
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