woke up 3 hours before my alarm sooo enough time to for bench and tricep work. did I make sure I ate breakfast? nope! pre workout, felt great, trained like a savage
don't think that just because I stopped eating in a deficit and put 15lbs back on that I somehow got fat 😂.
I like being vascular and having abs too much to let that happen
happy 43 to me 😁
from a chunky 220 (middle) down to 185 (left) back up to a respectable 205.
middle was 2018, not working out for 5 years, couldn't even squat 225 w/o my legs shaking. (no more shirtless pics for a while now 😂 I know they getting a lil redundant)
update.
5'6 189lb
started around 220, down 4" on my waist
I've seriously slacked on cardio though, it's been off and on, and to get where I want to get that has to change (just being honest w myself). I've had time for it I've just been a bitch
here's a non progress, progress 😂
left is a year ago, right is current. body comp almost the same, slightly leaner now but nothing a cpl 10 pc family meals wouldn't fix. difference is strength, I squat & dl 60 lbs more and bench 30lbs more
funny how the body stores fat..
left 215-220 at 18%
right 192 at 11%
body fat measured by same body scanner each time.
And yet I still don't see the detail I want in my back, do I have a back? is there anything on the other side 😂 I'm starting to wonder
officially down to 200lbs today.
one month into eating clean
still a ways to go before back, legs and those love handles get where they need to be, but everythings been consistent and I feel great
science will say I've been doing it wrong. maxing out often, taking sets failure, training 6 sometimes 7 days/week, ignoring "optimal rest times" doing 50&100 rep sets etc..
if I'm wrong then I don't want to be right.
196lbs. the cut continues
lot of work to be done here.
nutrition is going good. training has been great. time to add cardio.
and I'm perfectly happy w this here but I just want to see what happens when I actually dedicate to an actual cut the same way I dedicated to strength training last year. 🍻
not gonna lie.. trying to hit a side tricep w hands behind my back is still a stretch.
I've got 2 dates picked out towards the end of the year so I'll have plenty of time to properly pose and get a routine down & that stays consistent w my goal of competing this year.
43, 600+ squat & deadlift. mediocre bench. may try my hand at this "hypertrophy" thing all the kids talk about after my next meet. I've gotten my lifts to numbers I never thought I'd do & quite frankly the risk of injury is something I think about often if I stay that path
train. hard.
lift with intent.
lift eat rest grow.
then do it again & again & again until you don't feel normal when you don't train.
then keep going & enjoy the results
2019 (39)-now (43)
nothing happens overnight.
had a helluva good year powerlifting last year and this year leaning down for bodybuilding. At the end of the day I'm just trying to get as much out the body I have while I can.
post meet check in yesterday. weighed in at 226 😂 little recovery action. light bis & Tris for a good pump. some cardio, then cold plunge, sauna then binge watched Florida man on Netflix. body felt beat the fuck up
the food sucks, the cardio sucks, I'm posting too many damn pictures! I'm enjoying this process (so far 😂). But more than that I'm doing something I've said I'd do many times and never saw it thru
chest. probably the easiest bodypart to grow.
lot of db press heavy 3-8 I always finish w a repout set or 2 to failure
some 10x10
pyramid run the rack up & down, sometimes twice
incline
pec deck/ cable flies from every angle you can think of
and a fuck ton of pushups.
may not have been the best workout today but I still trained my ass off & feel great, healthy and relatively injury free 😂
(bathroom lighting> locker room every day)
what a difference one year can make! never. gonna. stop!! at 42 I feel amazing! wise man once said there will come a day when you hit your last PR and I'm just not ready to see that day come yet
chesticle day.
1rm swiss bar against 100 in chains
4x10-12 close grip
3x4-6 JM press
3x amrap rolling db triceps
4x15-20 cable crossover
finish w pushups
I'll never get rid of this picture!
it's a constant reminder of what happened when I got lazy.
sometimes it's good to remind yourself where you were compared to where you are. but just for a minute, pat yourself on the back or whatever and get right back to work
never stop
another in the series of breakroom bullshit.
I'm just playing around but if someone leaves a set of 15lb dbs laying around of course I'm gonna squeeze in a few & get a good lil pump.
why?
because it feels real fuckin good
it's always the little ones 😂 for the record hell yes I'm on test. TRT dose 200mg/week. this guy could triple that and still not touch my lifts or my physique. heres a before test and why I started taking test picture.
@barmanjdc
Your bio says “ if you can’t out train a bad diet, you aren’t training hard enough”
I say “if you need PEDs to build muscle you should play ping pong and not lift. “
some leg work today.
hack squat 5x5 narrow (not my bread & butter 😂)
reverse barbell lunges (another movement I sucked at)
db RDL here 4 sets w 160s
finish supersetting extensions & hammy curls
my 360 bench that was red lighted on 2nd and 3rd attempt. completely my fault, ass came off the bench. so I hit my bench opener. is, what it is.
601 squat
335 bench
623 deadlift.
had a helluva good day
just because I'm a pic whore & don't usually flex for any pics. I like my relaxed look better. but Im happy here. little too lean for a powerlifter, eat & drink too much for a bodybuilder, but I train my ass off
back. not my best body part. that and hamstrings. it's not that they're ignored, I just didn't train for bodybuilding.
either way, I'ma keep cutting & training and see how it all comes together
hit a few sets of arm junk volume yesterday after benching, 4x20 seated curlies 3x20 skull crushers 2x50 rope pushdowns. don't normally throw any arm shots up but I'm feeling pretty ok about it today
heeyyy! this stuff is awesome. I'm forever super tight, I should stretch more, get massages more often but whatever lol. put this on my shoulder & bicep and almost instantly had better range of motion
left or right. debating w myself which stupid most muscular pose I prefer.
In random shocking news I can now clasp my hands behind my back for a side tricep! it looks like dog shit but I couldn't do that a month ago 😂
once I fix my weak ass bench press I'll do another comp 😂 6months to a year is my timeline on that. until then, work work work. goal is a 1500 total and i plan on hitting that goal
heck yeah! my training partner finally broke 700 w a 705 pull today at his strongman event!!
now sandbags & log press were another story 😂 but for never working w them before he gave it hell. pretty cool event today.
🍻 cheers everyone
44 today! took lil man to the air force museum the other day.
got up early to train today, gonna go off the rails on nutrition today and then get right back to doing what I do.
max effort bench.
245+ 120 chains
255+ 120 chains
followed this up with something really stupid... but goddamn it felt great!
500 pushups.. that took me 42 minutes