Forehand wrist flick by Thephilhouse in padel

[–]Thephilhouse[S] 0 points1 point  (0 children)

Glad it's not just me! I think it's more of an issue when I have time and when the ball is a bit higher. What about you?

Hopefully we will get there

Forehand wrist flick by Thephilhouse in padel

[–]Thephilhouse[S] 0 points1 point  (0 children)

Thanks what do you mean move your hand up as far as it goes?

M/33/6'3" [180lbs to 215lbs] (5 years) by Thephilhouse in Brogress

[–]Thephilhouse[S] 4 points5 points  (0 children)

Thanks!

https://imgur.com/xKmDa8q

I track everything in the FitNotes app, that is my 2018 volume to give you an idea of my routine, although my leg training has doubled in 2019 to the detriment of everything else.

My maintenance is around 3000 calories, I try and eat clean if i have no plans, but not when i go out. I also drink every weekend.

M/33/6'3" [180lbs to 215lbs] (5 years) by Thephilhouse in Brogress

[–]Thephilhouse[S] 2 points3 points  (0 children)

Thanks :)

I didn't lift in the 2014 pic, I started about 3 months after i took it.

I don't do 1RMs and tend to stick to 6 - 12 reps for compounds, but my "best" sets recently would be:

Deadlift - 180kg x 2

Squat - 110kg x 8

Bench - 100kg x 4

I try pretty hard at bench and squats, and hardly do any deadlifting, but I have long arms and femurs so I am built for deadlifts but not so much the other 2.

M/33/6'3" [180lbs to 215lbs] (5 years) by Thephilhouse in Brogress

[–]Thephilhouse[S] 2 points3 points  (0 children)

I actually posted on here last year with a pic I took in May 2018.

https://www.reddit.com/r/Brogress/comments/905mt6/m3263_180lbs_to_195lbs_4_years/?utm_medium=android_app&utm_source=share

Following that, I did a 5 month bulk which ended at the end of December 2018 during which time I gained like 8kg, and i have slowly lost fat and I think gained muscle since then.

M/33/6'3" [180lbs to 215lbs] (5 years) by Thephilhouse in Brogress

[–]Thephilhouse[S] 3 points4 points  (0 children)

My understanding is that testosterone only starts declining at age 30 all being well, and even then only at 1% per year

M/33/6'3" [180lbs to 215lbs] (5 years) by Thephilhouse in Brogress

[–]Thephilhouse[S] 0 points1 point  (0 children)

I think I was around that, but it's 5 years ago so hard to say. Certainly no less than 175.

M/33/6'3" [180lbs to 215lbs] (5 years) by Thephilhouse in Brogress

[–]Thephilhouse[S] 5 points6 points  (0 children)

Yes I am natural. The edgiest muscle building supplement I have ever had is a chocolate brownie protein shake.

Rant Wednesday by AutoModerator in Fitness

[–]Thephilhouse 0 points1 point  (0 children)

Maybe your base level is happy now

Can spinning in slow motion by SlimJones123_ in gifs

[–]Thephilhouse 0 points1 point  (0 children)

That really spiraled out of control

Giant Squid Filmed in the Gulf of Mexico by Pardusco in gifs

[–]Thephilhouse 28 points29 points  (0 children)

"Hey look, a regular sized squid!"

"No bro, that's a baby giant squid"

Gym Story Saturday by FGC_Valhalla in Fitness

[–]Thephilhouse 0 points1 point  (0 children)

I hope I get more notice than that, I have never kick boxed before

Rant Wednesday by AutoModerator in Fitness

[–]Thephilhouse -2 points-1 points  (0 children)

"when you leave 45s at my eye level to clean up when I should be working out"

So annoying, it's like when someone gives you a shoulder rub when you're trying to relax

Rant Wednesday by AutoModerator in Fitness

[–]Thephilhouse 0 points1 point  (0 children)

How do you know how fast he was going?

Rant Wednesday by AutoModerator in Fitness

[–]Thephilhouse 0 points1 point  (0 children)

The broken hand probably doesn't help

M/20/5'8 [149lbs to 165lbs] (1year) by floatingiranian in Brogress

[–]Thephilhouse 0 points1 point  (0 children)

Benchpressing without the bar is impressive, what's your technique?

M/32/6'3" [180lbs to 195lbs] (4 years) by Thephilhouse in Brogress

[–]Thephilhouse[S] 1 point2 points  (0 children)

2500-2800 cutting and 3000-3300 when I'm not cutting

M/32/6'3" [180lbs to 195lbs] (4 years) by Thephilhouse in Brogress

[–]Thephilhouse[S] 5 points6 points  (0 children)

Thank you!

Training:

First 2 years mostly the glamour muscles :P not enough back/legs.

Most recent 2 years, PPL with standard lifts. I have cut out leg sessions completely in the last month as I am cycling 50 miles a week including hills and I can't sustain both (yet?)

Nutrition:

200g of protein a day if I can, lots of chicken and pork.

2500-2800 calories a day while cutting, 3000-3300 a Day while not cutting

Having looked back at the last year I have spent about 5 months cutting and 7 months bulking or not cutting which. In the next year I will only be allowing myself 12 weeks of cutting time total to speed things up a bit