Working Out....

[garethom]

Safe man!

[Molzie]

tried the 70kg at the end of a gym session the other day, and did 26 reps..

If you can do 26 at 70kg I reckon you'd easily smash 100kg.

Any exercise suggestions other than the obvious for improving vertical jump? Already quite good at jumping, but wanna become legendary.

box jump (and stack on the plates as you go) or a clean. I'd suggest doing a dumbbell clean if you haven't used a barbell

Like leftover doms from your last exercise?

lol wut. no

What I meant was, I didn't want to work that group unless I was going the shred the muscle. Chest is my favourite and only get to work it once a week so I want to hit it hard as I can.

[Genevieve]

lol wut. no

What I meant was, I didn't want to work that group unless I was going the shred the muscle. Chest is my favourite and only get to work it once a week so I want to hit it hard as I can.

I didn't get it because I don't see how you couldn't hit it as hard as you can haha. It's a matter of just doing it tbh. I've gone and gave it my all on an empty stomach after a night of no sleep once (though.. I wouldn't recommend that for the sake of sanity. I was convinced I heard an elephant outside after I got back that morning)

Coulda also used the opportunity to deload chest for a week and work on form too. Even if form is good, just going that tad bit deeper and more controlled is always beneficial.

[Molzie]

The way I wrote it didn't really make sense either.

Yeah, I've done something similar. I took a pre-sup with no sleep and ended up having some sort of an anxiety attack and sat in the gym loo's for an hour feeling ill.

I do need a deload but I really struggle to stay away. I find working out almost more mentally beneficial than physical.

[Genevieve]

Last weigh in was 145.8 (up from 137.6 in early September).

146.6 now.

[Genevieve]

Ahahaha, I literally shat out this week's gains before going to the gym. Still, my goal was 6 lbs in 12 weeks and I think I've surpassed that already. Hoping to be at 150 by late February.

Annnnd it means that I'm not gaining too much fat too fast and if I've still stalled by next week in my weight, it means I can at cals.

[Laszlo]

Hoping to be at 150 by late February.

What's the heaviest you think you'll ever be?

[Genevieve]

155 at 8 - 10% bodyfat. That's my goal. I'll probs be +/- 160 lbs before I cut down to that.

[Laszlo]

Are you going to be satisfied with a maintenance diet for the rest of your life? No more cutting and bulking?

[Genevieve]

Well I might still add a little muscle to improve symmetry and aesthetics. But yeah that's what I'm planning. Hoping to maintain at no more than 10%. I'll loosen up a little on my requirements and just try to hit my daily average for calories and my minimum for fat and protein.

[Genevieve]

Anyone here that does power cleans? I might do them instead of deadlifts in my next bulking phase after my break. But they seem to take a lot of time to get right and I don't want to waste much atm. My deadlift technique is good. Straight back and whatnot, but this just seems a lot more challenging.

I thought about practicing them in my off week with very little weight. Maybe10 lbs on each side of the barbell.

If I end up not doing it I may just do deadlifts 4 x 6 instead of 5x5.

[Molzie]

I'd like to do power cleans. I'm just worried about not getting the technique right and hurting myself b2b looking like a twat.

hit 120kg x5 on the bench today.

[Genevieve]

Congrats on the bench m8.

I know that with time, I'll be able to do power cleans.. but would I really not wanna make any gains for 4/5 weeks for the sake of learning it atm? Dunno. It's not something you can do learning without any weight I think.

[Laszlo]

Right, Genevieve, I am currently 164lbs and my goal is to get to 180lbs. My BF% isn't too great atm (i'd guess it's around 11-13%) as things have gone a bit tits up in the last two months. I am now in a position to control my diet and workouts and my questions are -
A) Should I cut first and then bulk or is it possible/feasible to lose 3-4% BF while bulking? (Take into account i'm just a natural/average Joe type 'body builder')
B) How long will it take to gain the desired 16lbs? 16-32 weeks?

I have read up on all this before but forgotten a lot of it and/or gone in circles.

Thanks.

[Genevieve]

11 - 13 isn't a lot! That's still pretty damn lean. That's the upper range of ab visibility (to me anyway. Above 13% is not a single visible ab in any light). You can bulk excellently like that!

If you're planning to bulk, nah. You're not gonna lose that much %. Though I'm unsure on the specifics, I think... I never tested or asked this, but if you're adding more lean mass than fat, I think your fat percentage should drop too? No clue, but that's my logic. Could never find any info on it. Regardless, though. When you bulk SOME of that mass will ALWAYS be fat. Always. Unless you're a genetic miracle or a teenager haha. I'm just saying, if you gain more muscle mass than fat, then you might see a drop in overal fat percentage, but still an increase in volume. But that's my speculation

But if you ARE gonna bulk. I would still to that timeframe. I'd aim for 24 weeks personally. Like three quarter lbs per week. It's a matter of tracking your own progress in the mirror and on the scale and judging it. Start with half an lb per week and go up if you think your body can take more maybe!

[Molzie]

I wish I was at 11-13%

[Genevieve]

I'm still there! I'm afraid I may have lost this week. If that's the case, I'ma welcome those 500 additional calories with open arms

Lifts are progressing well. Not gonna post totals yet cuz they's embarrassing :p but I've added more than 30 kgs to squat in 10 weeks. Almost 40 to my deadlift.

[Molzie]

my squat and dl is pretty shameful as well. good progress on your lifts though.

I'm looking for some new exercises to hit my triceps. Dips hurt my sternum and skullcrushers flare up my tentonitis. I've just been doing close grip pulldowns and db extenstions for the last few months.

[Genevieve]

Yeah that thurr newb gains I'm getting back.

Close grip bench presses? That's my favorite tricep exercise. Can do them either with an EZ-bar or regular bar or dumbells.

Gained close to 25 on those... made most of them in the last 4 weeks haha.

[Molzie]

Yeah, I have done them before in the past (in between skullcrusher sets) but never felt like I was isolating the tri. I'll give it another go today and try to add a bit more weight.