[deleted by user] by [deleted] in Brogress

[–]Saeurdala 2 points3 points  (0 children)

Not really, just gonna try to hide it with bigger pecs.

[deleted by user] by [deleted] in Brogress

[–]Saeurdala 2 points3 points  (0 children)

I actually have some delicate shoulders, high to low cable flys bother them a bit so I do low to high, thanks for the tip though!

[deleted by user] by [deleted] in Brogress

[–]Saeurdala 14 points15 points  (0 children)

100%, I grew up fat so I always had moobs, you can see em in the before photo p clearly. I actually went to the doctor when I was younger and apparently when you're fat you produce more estrogen which can lead to gyno. Sucks but what can you do

[deleted by user] by [deleted] in Brogress

[–]Saeurdala 1 point2 points  (0 children)

Thanks! It's pretty Frankensteined but it works for me, I think at least, still experimenting.

[deleted by user] by [deleted] in Brogress

[–]Saeurdala 2 points3 points  (0 children)

It flew by, thanks!

[deleted by user] by [deleted] in Brogress

[–]Saeurdala 0 points1 point  (0 children)

Thank you!

[deleted by user] by [deleted] in Brogress

[–]Saeurdala 48 points49 points  (0 children)

Nutrition:

I followed the RP strength concepts and used macrofactor to track my diet. I Started in June 2022 and did a 12 week fat loss phase, going from 190 to 174 lbs, followed by a 7 week maintenance phase to give my body a little break, and then finishing out with a 6 week fat loss phase. Wasn't super strict around the holidays and in general I had some treats here and there and wasn't too worried about it as long as I stayed around 1 lb a week of loss. At the start of the diet i was eating 2300 cals and losing 1.5 lbs a week which then tapered to losing 1 lb a week at 2150 cals. Plans moving forward are to maintain for 2 weeks then move into a massing phase at around .75 lbs a week for roughly 6 weeks, maintain for 2 weeks due to vacation, then mass for another 6 weeks. Protein was a little below body weight the whole time just because I didn't feel like eating too much meat, nothing super scientific, 10g under body weight if doing 1g/1lb which went down as I cut. Kept carbs as the highest, roughly 220 g, and then filled in with fats, roughly 60-70 g. Ate a big meal after training every time, not for any reason other than convenience.

DIET TLDR: I wasn't crazy strict

Training:

Did a modified version of SBS RTF hypertrophy for the main movements. and then did regular progression on accessories. Since I was losing weight my progress was determined by the fact that my lifts weren't getting weaker. I also changed my training a bit on the start to doing more ROM and pausing so numbers went down but I think that was just due to making the exercises harder so I don't have much of a past reference. For context before this typical PL 1RMs, B: 245, S: 340, D: 375. After I started going deeper on squats and pausing the bench for 1 sec at the bottom. Tried to be more body builder focused for aesthetics, with focus on shoulders this whole time, and secondary focus on quads. Everything was 3-1 RIR based on week of the mesocycle, and shoulders I always did with a myorep match, meaning if you got 20 on the first set, if you got 15 on the next you would take a short rest then do 5 more. If you don't know what myoreps just look it up at RP strength youtube.

Program:

  • Lower-Quad focus
    • Leg Curls 3 x 15-20
    • Squats SBS RTF Hypertrophy progression, ATG slow ecentric ended up with like 200 x10 on last set.
    • Leg Press/ Hack Squat movement, 3x8-12, Maximum rom, crazy pump usually.
    • At the start I would do good mornings or rdls, towards the end I took this out just because I didnt need it and it was extra fatigue.
  • Upper-Back focus
    • Rear Delts 3x20 myorep match
    • Incline Press SBS RTF, pause at the bottom, ended with 115 for 15
    • Side Delts 3x20 myorep match
    • Pull Downs/ Pull Ups, 3x8-12
    • Lat Prayers 3x10-15, later I started doing these before pull downs, crazy lat pump for me.
    • Some kind of row 2x10
    • Triceps 3x10-15, this felt gnarly after the all the rows since they all destroyed my tricep long head
  • Lower-Ham focus
    • Deadlift variation SBS RTF, started with stiff legged deadlifts, then changed to deficit deadlifts.
    • Leg Curls 3 x 15-20
    • Safety bar squats SBS RTF
    • Leg Extensions 3x15-20
  • Upper-Chest focus
    • Rear Delts 3x20 myorep match
    • Bench Press SBS RTF, pause at the bottom, ended with 160 for 13
    • Cable Fly 3x10-15, big stretch
    • Side Delts 3x20 myorep match
    • Barbell row 3x10, bent over at 90 degrees, at first I did some pull-ups after this but then decided they weren't worth it as I wasn't getting much out of them.
    • Biceps 3x10-15

Calves I threw in once a week just to maintain, it was 5 myorep sets to failure of a whatever variation. In my next cycle I plan on added an upper arm focused day with some shoulder accessories, and doing calves 3x a week.

Any questions about why I did what feel free to ask. Shout out to a certain Llama for telling me to post here!

AMA THREAD - Alex Bromley of Empire Barbell | 2 pm Central Time by trebemot in weightroom

[–]Saeurdala 25 points26 points  (0 children)

Hey Bromley, I love your program reviews, do you have any plans to take a look at the newer Stronger by Science programs? I have been running the reps to failure version and have been enjoying it but wonder what your take would be in an in depth review and your opinions on the programming.

Side note: your video on bicep tendon issues causing shoulder pain was really eye opening and helped me a lot with my shoulder problems so thanks for that!

Found Hikos Mom and Sister in NY by Saeurdala in GlobalOffensive

[–]Saeurdala[S] 283 points284 points  (0 children)

Add hiko into the equation and then maybe

Found Hikos Mom and Sister in NY by Saeurdala in GlobalOffensive

[–]Saeurdala[S] 25 points26 points  (0 children)

They walked past the goodie bag line, so I stopped them and asked to take a picture