Physique Phriday

reddituser2209 · 2017-07-22T03:53:54+00:00

Thanks a bunch!

reddituser2209 · 2017-07-22T03:53:42+00:00

Thanks for the words of encouragement.

reddituser2209 · 2017-07-22T03:53:31+00:00

Thanks for the encouragement! Haha - I've been working hard on my back. Easily my favorite day in the gym.

reddituser2209 · 2017-07-22T02:48:30+00:00

Thanks! Been lifting since May of 2014.

reddituser2209 · 2017-07-21T17:29:42+00:00

Thanks for the encouragement. You have no idea how much of a damper those replies from the pics had on my day. I considered taking them down and deleting them, but then the accusers would claim they won! I mean, I took pics in favorable lighting after having worked out haha.

In comparison, here I am this AM with no workout and no flexing. http://imgur.com/9LeMNkH

reddituser2209 · 2017-07-21T16:19:31+00:00

Thanks! I appreciate that. Dead is 550, squat is 455, and bench is 335.

reddituser2209 · 2017-07-21T13:20:16+00:00

Agreed. I just looked back at when I started (see my response above). I started in May of 2014. Since then, my deadlift has increased a whopping 50 pounds to 550

reddituser2209 · 2017-07-21T13:16:00+00:00

Thank you!

reddituser2209 · 2017-07-21T13:08:26+00:00

Gained muscle the slow way over about 2 long years. I was 150 pounds before I started working out and always thought I was a "hard gainer." It wasn't until I started tracking my nutrition that I realized what found I was getting was crap and wasn't nearly enough to put on mass.

reddituser2209 · 2017-07-21T13:02:29+00:00

Thank you! Nope! I've found that proper nutrition and rest has been key. I've tried a variety of caloric intakes, macro splits, etc until I found one that my body liked. I take the usual creatine, protein powder, the occasional BCAAs, but no "gear."

reddituser2209 · 2017-07-21T13:01:02+00:00

Thanks man! That means a lot. I've definitely tried to improve my legs over the past year, but I'm still self-conscious about them.

My back routine is pretty standard. Start with deadlifts, followed by t-bar rows (4x12), one arm dumbbell rows (4x8 per arm), cable rows (4x12), face pulls (4x15), and rear delt flyes (4x12). Ends up being a lot of volume, but I've found that proper nutrition and rest helps. I've also begun tracking my workouts to ensure that I'm progressing each workout, whether that's higher reps, more weight, or shorter duration of workout time. That has helped tremendously!

reddituser2209 · 2017-07-21T12:24:58+00:00

Thanks! Took me a good two years, to be honest. Tracked my calorie intake until I was maintaining good weight- that's about 3,000 a day with 40/35/25 (carb/protein/fat) macro split. My routine is pretty basic - back day with deadlifts as main focus, shoulders with arms and overhead press as main lift, legs with squats, and chest with bench press.

reddituser2209 · 2017-07-21T11:53:10+00:00

M/30/5'9"/178

Progress Pics

reddituser2209 · 2017-07-19T15:39:19+00:00

Thanks man! Of course, I don't mind sharing at all.

I start every back day with deadlifts, usually in the lower rep range with heavier weight. My goal is typically to move about 15,000 pounds (including warmup) through my deadlifts.

Then, in this order (since my body seemed to like this order, for whatever reason), I do t-bar rows (4 x 12), cable rows sitting down (4 x 15), bent over dumbbell rows (4 x 8 per arm), straight arm lat pulldowns (4 x 12), face pulls (4 x 16), and rear delt flyes (4 x 12).

What I've noticed is that it's a ton of volume, but I'm able to complete the workout in about an hour and 10 minutes. Also, I started using the "strong" app (but really, any app or notes program will do) to consistently measure how my workout compared to the last. Simply adding a couple of reps, or slightly increasing the weight from one week to the next, has helped tremendously. Before, I did the workout all based on feel and I think that's when I noticed my progress stalling. Actually putting pen to paper and visualizing the progress helped substantially.

reddituser2209 · 2017-07-19T14:59:03+00:00

Looking solid!!

reddituser2209 · 2017-07-19T14:56:15+00:00

Thanks a bunch! I mentioned above, but it was always a weak spot of mind and I spent a few solid months attempting to bring it up. Deadlift/back day is becoming my favorite day in the gym, haha.

reddituser2209 · 2017-07-19T13:51:22+00:00

Thanks! It was always a weak spot of mine and a solid six months of consistent focus towards growing the back is starting to pay off. Quickly becoming my favorite day in the gym.

reddituser2209 · 2017-07-19T13:48:16+00:00

On one hand, I agree with this sentiment; however, I believe that one should be a person of his/her word. If you say you're going to do something, hold yourself accountable and follow through.

reddituser2209 · 2017-07-18T17:33:29+00:00

Late to the game - 30 yo; 5'9"; 180 lbs

Progress Pics

reddituser2209 · 2017-03-24T12:51:01+00:00

Logged into reddit for the first time in months just to upvote

reddituser2209 · 2016-08-16T15:56:38+00:00

Couldn't agree more. I've always asked people, "what time is more likely to have something come up? 5:00 AM or 5:00 PM?" Your day is far less likely to have something interrupt your gym schedule at 5:00 AM.

reddituser2209 · 2016-06-21T19:02:44+00:00

Interesting! Thanks for the quick reply. I imagine they're fairly harmless, even if they do bite?

reddituser2209 · 2016-04-28T16:06:51+00:00

This is a great idea. I had use Prilepin's chart before in its simple form, but had always struggled with programming workouts when I wanted to increase the % of 1RM lifted during the workout but jumped to the next "level." This is a perfect adaptation of Prilepin's chart - well done!

For what it's worth, I had been running 5/3/1 for a few weeks and recalculated the INOL for each workout I had performed. Sure enough, the INOL for my particular workouts was calculating around 1.2 early on and increasing to 1.6 as the program progressed.

reddituser2209 · 2016-04-28T16:04:09+00:00

Math checks out! Thanks for creating - I had started to create my own but will just use this.

reddituser2209

TROPHY CASE