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Old 02-18-2020, 07:53 PM  
penguinz penguinz is offline
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**** Official 2020 Fitness Thread ****

Where is everyone on their fitness goals these days?

I recently reached 315 bench. Feel stronger than ever but also getting old and takes so long to recover!
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Old 08-13-2020, 07:40 PM   #106
loochy loochy is offline
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Quote:
Originally Posted by ThaVirus View Post
What do you bros do for shoulders? I've been watching a lot of NBA after the restart and I want my shoulders to pop like Giannis and seemingly half of the NBA roster.

Mine get some residual work from the bench, overhead press, dips, etc but I'm looking to really go hard on them.
Do heavy presses (db or bar). Aside from that, you don't need any extra front delt work. They get enough work from bench, dips, curls, etc. Never in history has anyone had underdeveloped front delts compared to side and rear.

Focus on tons of side and rear delt work. That's how you get square shoulders. Side raises, bent over flys, reverse pec dec, reverse cable flys, rope face pulls.

In all of your delt work, keep your shoulders pulled down and back to keep tension on the delts and off of your traps.
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Old 08-14-2020, 03:50 AM   #107
epitome1170 epitome1170 is offline
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Originally Posted by lewdog View Post
Let me know how that goes. It’s at least where I would start, for about 4 weeks before assessing how it’s working. We can sometimes improve body composition with increased calories when we’ve caused some metabolic issues.
Yeah, I will let you know. I will probably give it to October for sure. I will have to completely revamp my diet since I have been doing IF for a few years now.

With my workout and work schedule, then I will be eating at 5 AM and then thru out the day to have a more conventional diet. So I may just go to a lot of small meals every 2-3 hours but trying to keep calories at 1500 or less... let's see what happens.
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Old 08-14-2020, 09:39 AM   #108
Titty Meat Titty Meat is offline
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I'm at the gym right now this dude is trainer some high schoolers.

Didnt wipe down a single ****ing thing before or after.
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Old 09-21-2020, 10:45 PM   #109
Titty Meat Titty Meat is offline
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Lewis I get strong for you bb
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Old 09-22-2020, 11:58 AM   #110
Megatron96 Megatron96 is offline
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Down to 168.6 lbs. Been five years since I was under 169. 160 here we come.
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Old 09-22-2020, 12:08 PM   #111
ModSocks ModSocks is offline
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Quote:
Originally Posted by Titty Meat View Post

Didnt wipe down a single ****ing thing before or after.
Gawd i hate those SOB's.

Wipe down the ****ing equipment you disgusting pieces of shit.
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Old 09-22-2020, 06:43 PM   #112
Titty Meat Titty Meat is offline
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Originally Posted by Detoxing View Post
Gawd i hate those SOB's.

Wipe down the ****ing equipment you disgusting pieces of shit.
Yup staph and ringworm are very common in gyms not to mention COVID If they can link a bunch of cases tied to 1 gym then its bye bye. That's why people need to not be so ****ing dumb at take 1 min to wipe shit down before and after using it.
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Old 09-22-2020, 09:14 PM   #113
lewdog lewdog is offline
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Originally Posted by Titty Meat View Post
Lewis I get strong for you bb
Eat less, Billay.

I took this at the end of August on my 35 birthday. Survived COVID this year and through the summer I got the leanest I've been since my 20's.

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Old 09-22-2020, 09:42 PM   #114
RunKC RunKC is offline
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Lew wtf is your diet?
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Old 09-22-2020, 09:53 PM   #115
lewdog lewdog is offline
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Originally Posted by RunKC View Post
Lew wtf is your diet?
Mostly protein and fat when cutting through the summer. Less than 50g of carbs every day except Saturday where I allow myself a refeed day of excess carbs/calories.

People grossly over-estimate how many calories they really need, even when working out hard, to lose weight. I'm very strict on my cutting diet 6 days per week, eating roughly 1,700-1,800 calories per day. I workout 4 days per week and on the 3 days I do not workout, I fast until 12 or 1 on those days and fit all my calories in the day in an 8 hour window.

Now that summer is over I plan to do a modified carb cycle. Basically I will continue to intermittent fasting those 3 days I don't workout and have little/no carbs. But on the 4 days where I lift I plan to stick carbs post workout and in a large evening meal, 100-200g of carbs on those days. I don't mind gaining some weight/muscle back through winter as I add back heavy strength training of squats/deads/bench/military work every week.

I deadlifted 355x3 last week at a bodyweight of 175 so I was pretty happy to see those numbers already, as cutting definitely zaps my strength.
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Old 09-22-2020, 09:56 PM   #116
htismaqe htismaqe is offline
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I don't work out like Lew does but he's spot on with the diet.

1800 calories is plenty, with a good mix of proteins and fats. I usually keep under 40g of carbs a day and get 100-120g of protein.
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Old 09-23-2020, 01:41 AM   #117
Titty Meat Titty Meat is offline
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Quote:
Originally Posted by lewdog View Post
Eat less, Billay.

I took this at the end of August on my 35 birthday. Survived COVID this year and through the summer I got the leanest I've been since my 20's.

Admire that I finally have some muscle
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Old 09-23-2020, 07:46 AM   #118
lewdog lewdog is offline
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Originally Posted by Titty Meat View Post
Admire that I finally have some muscle
You actually do look a bit leaner too from previous posts.

Good work man.
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Old 09-23-2020, 07:50 AM   #119
loochy loochy is offline
Hey Loochy, I'm hooome!
 
Join Date: Oct 2008
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Quote:
Originally Posted by lewdog View Post
Eat less, Billay.

I took this at the end of August on my 35 birthday. Survived COVID this year and through the summer I got the leanest I've been since my 20's.




Damn lew, you're kind of a butterface
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Old 09-23-2020, 07:52 AM   #120
RunKC RunKC is offline
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Join Date: Apr 2012
Quote:
Originally Posted by lewdog View Post
Mostly protein and fat when cutting through the summer. Less than 50g of carbs every day except Saturday where I allow myself a refeed day of excess carbs/calories.

People grossly over-estimate how many calories they really need, even when working out hard, to lose weight. I'm very strict on my cutting diet 6 days per week, eating roughly 1,700-1,800 calories per day. I workout 4 days per week and on the 3 days I do not workout, I fast until 12 or 1 on those days and fit all my calories in the day in an 8 hour window.

Now that summer is over I plan to do a modified carb cycle. Basically I will continue to intermittent fasting those 3 days I don't workout and have little/no carbs. But on the 4 days where I lift I plan to stick carbs post workout and in a large evening meal, 100-200g of carbs on those days. I don't mind gaining some weight/muscle back through winter as I add back heavy strength training of squats/deads/bench/military work every week.

I deadlifted 355x3 last week at a bodyweight of 175 so I was pretty happy to see those numbers already, as cutting definitely zaps my strength.
Do you count calories on an app like MyFitnessPal or Samsung? I feel like unless I use those I always go over, but holy **** is it annoying as hell to keep logging that shit all the time.
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