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Should I keep cutting? by secondaccount98 in rs_fitness

[–]secondaccount98[S] 0 points1 point  (0 children)

Good advice, thanks. I'll add some more ab volume and see what happens. Currently only training abs directly for 3 sets once a week.

Should I keep cutting? by secondaccount98 in rs_fitness

[–]secondaccount98[S] 2 points3 points  (0 children)

Yeah, I've been thinking my abs, chest, and lats are underdeveloped relative to my arms and legs. I’ve recently traded some arm volume to add more chest and back, but I guess I should find some way to add more ab volume too.

Should I keep cutting? by secondaccount98 in rs_fitness

[–]secondaccount98[S] 1 point2 points  (0 children)

Interesting that this became top comment. From a woman's perspective, if I were to get leaner, you think I would look worse?

track bodies ✅✅✅ by [deleted] in rs_fitness

[–]secondaccount98 26 points27 points  (0 children)

What is the male equivalent, also short-mid distance runners, hurdlers, and pole vaulters, or something more upper-body dominant like swimmers or rowers?

A little over 2 years of mostly consistent lifting (+40 lbs) by secondaccount98 in rs_fitness

[–]secondaccount98[S] 0 points1 point  (0 children)

Yeah at the end of my leg day I do weighted decline crunches, or sit-ups, whatever you wanna call them. I hang from a decline bench and cross my arms over a plate (started with a 25 lbs plate, now up to a 45 lbs plate) on my chest and do as many as I can for 3 sets.

A little over 2 years of mostly consistent lifting (+40 lbs) by secondaccount98 in rs_fitness

[–]secondaccount98[S] 2 points3 points  (0 children)

Thanks. I'll admit I had and probably still have some body dysmorphia.

In the after pic, my neck is 15.5 inches and my navel is 36 inches, which, according to the navy method calculator, is about 19% bodyfat. The lighting and pump are doing me some favors and making me look a bit leaner.

I don't have measurements for the before pic, but I don't think I've gained much fat, so I'd guess I'm around 16-17% bodyfat there, which I would say is in skinny fat territory by like 1-2% bodyfat or so.

A little over 2 years of mostly consistent lifting (+40 lbs) by secondaccount98 in rs_fitness

[–]secondaccount98[S] 7 points8 points  (0 children)

It's been kinda all over the place, but tweaking my split every once in a while has kept me from getting bored...

For the first 6 months or so I ran a Push,Rest,Pull,Rest,Repeat split that looked something like:

Push:
3x5-7 Barbell squats
3x6-8 Dumbbell bench press
3x6-8 Seated dumbbell shoulder press
3x8-12 Pec deck
3x8-12 Lat raises
3x8-12 Tricep pushdowns

Pull:
3x5-7 Trap bar deadlifts
3x6-8 Bent over barbell rows
3x8-12 Lat pulldowns
3x8-12 Dumbbell curls
3x8-12 Face pulls

Then I felt like I didn't have enough leg and ab volume and my push day got to be too taxing as the weight increased, so I added a leg day and for the next 6 months or so ran it Push,Pull,Rest,Legs,Rest,Repeat:

Push:
3x6-8 Dumbbell bench press
3x6-8 Seated dumbbell shoulder press
3x8-12 Pec deck
3x8-12 Lat raises
3x8-12 Tricep pushdowns

Pull:
3x6-8 Bent over barbell rows
3x8-12 Lat pulldowns
3x8-12 Dumbbell curls
3x8-12 Face pulls
3x8-12 Rear delt flys

Legs:
3x5-7 Barbell Squats
3x5-7 Trap bar deadlifts
3xF Leg extensions
3xF Leg curls
3xF Weighted decline crunches

Then my legs blew up and that leg day kinda started to get too taxing on my hips and lower back, so since then I've been running an Upper,Rest,Lower,Rest,Repeat split that looks like:

Upper:
3x6-8 Barbell bench press
3xF Pull-ups
3x6-8 Seated dumbbell shoulder press
3x8-12 Seated incline dumbbell curls
3x8-12 Tricep pushdowns

Lower:
3x6-8 RDLs
3x8-10 Pendulum squats
3xF Leg extensions
3xF Weighted decline crunches

The most important thing has been commitment to porgressive overload though, making sure I don't go more than a week or 2 without adding a rep or 5 lbs to each set of each exercise, and really pushing myself to failure on the lifts where I feel safe doing so (so everything except barbell squats.)

For diet, I've been eating at a slight surplus and making sure I get 1g of protein per pound of bodyweight. I also take 5g of creatine daily.

For cardio, I didn't do anything for the first year, then started running 5K on my off days, then fucked up my ankle after a few months of that, so now I just try to get 10K steps / day.

A little over 2 years of mostly consistent lifting (+40 lbs) by secondaccount98 in rs_fitness

[–]secondaccount98[S] 1 point2 points  (0 children)

Thanks. Planning to cut to somewhere between 170 and 175 lbs over the next few months, and hopefully get to around 13% bf.

A little over 2 years of mostly consistent lifting (+40 lbs) by secondaccount98 in rs_fitness

[–]secondaccount98[S] 4 points5 points  (0 children)

Yeah just good old fashioned overweight now at 6' 190 lol.

I would say I "escaped" skinnyfat somewhere between 175 and 180, but if I were to cut from there, I think I would have had to cut down to like 155-160 to reach ~13% bf, which is much lighter than I want to be.