I'm at 275 x 4 now...

[whoa4]

:thumbsup:

I felt like doing a back flip. I'm halfway to my goal of doing it 8 times. I'm one or 2 reps away from getting 225 x 15. Soon 225 x 20. I got 245 x 9 now, and did all this yesterday.

Next cycle I'm gonna focus more strictly on my legs and back. I still play with 315 x 15 in squats, not trying to go heavy. Deads, i'm slowly been trying to get them back in it, but for the past month and 1/2, just more chest and arms. My sh*t is even bigger than my homeboy who is 230lbs now, and I'm probably 190 now.

Happy times

[Big H]

Congrats... just keep it up.

[khalid a.k.a Genocide]

lift smart, lift heavy and eat heavy!!!....keep it up!!!

[whoa4]

Thanks and thanks for any advice. It felt good. Everyone says I gotten bigger. I'm gonna cut after the next leg cycle, just in time for summer. I felt like I'm losing some speed, but I just got to ork on it and I'll be good.

[KnokStaR]

good ****...im at 14 reps of 225 now...i dont see myself gettin over it tho unless i gain some more weight...and i dont really plan too...i like where im at right now

[Mic Soloist]

im a little weaker now than i was. i got 305 x 1, 275 x 2-3, 245 x 6-7

that's on a really good day. bad day id probably max @ 295. my alltime record is 315 bench, 515, deadlift, and 405 squat.

[whoa4]

good ****...im at 14 reps of 225 now...i dont see myself gettin over it tho unless i gain some more weight...and i dont really plan too...i like where im at right now
Yea man, believe it or not, I'm repping 225 about 13 1/2 - 14 times (I had 14 today, but my spotter gave me a little push). I repped 275 about 4 1/2 times today, and 300 twice. I was sort of satisfied. I went to dead lifts (after almost a year of not really doing them sh*ts) and maxed at 375 :dry: . I rememebr when I used to rep those 5 or 6 times.

Slowly got to get myself back in gear. My next cycle, I'm working on getting my legs back in the game. Like i said, I still play with 315, but don't go too far past 365 x 12

[KnokStaR]

^thats wassup..how much u weigh fam?

Man no tellin what i can deadlift or squat...i still aint stepped my leg work game up lol

I might just start running with the weight vest again or do some resistance bike work..just to keep my shyt toned

[whoa4]

^thats wassup..how much u weigh fam?

Man no tellin what i can deadlift or squat...i still aint stepped my leg work game up lol

I might just start running with the weight vest again or do some resistance bike work..just to keep my shyt toned
Haven't weighed myself recently, but the last time I weighed I was a lil bit under 180. I've gotten heavier since, so I'm gonna say between 180 and 190lbs. Last time I benched this week, i got 300lbs x 2 1/2 during the last set of my workout. This week i'm just gonna rep 235-245 as many times in about 4-5 sets. I still want to get to repping 275 about 8 times. I might be at 4 1/2 and 5 times now.

Just protein and stepping up calories. I will cut during summer and try not to lose my strength, just bodyfat. I feel real good about lifting now, instead of being frustrated with it before

I need to step my leg game up a little more too, atleast doing 405 10x's again. Tonight, I plan on doing some polymetric jumps with ankle weights. Just buy you a pair and do some of those sh*ts. You'll be barely walking the next day....

[KnokStaR]

uh oh...ya boy can hit 225 15 times on the bench now...didn't think i could do it at this weight...

and finally my ab game is is crazy...i been hittin the decline bench crunches with 45lb weight plate...just 2 months ago i could only do the same reps with 25lb weight plate...

I need to check my bodyfat percentage...whats the most accurate method?

[whoa4]

uh oh...ya boy can hit 225 15 times on the bench now...didn't think i could do it at this weight...

and finally my ab game is is crazy...i been hittin the decline bench crunches with 45lb weight plate...just 2 months ago i could only do the same reps with 25lb weight plate...

I need to check my bodyfat percentage...whats the most accurate method?
My sh*t went back down to 12 recently, but I stopped taking protein and my calorie intake went down significantly

congrats on hitting 15...

I need to up my situp game, but my biggest obstacles right now are diet and lack of cardio, which is why im conditioning for track. My ab game isn't bad, I can hit about 50 decline situdps and over 100 crunches in a row now (went down over te past year), but I hardly work them...

Congrats though, got to get them goals. Once I get a new supply of protein, I'm reaching for 345 in bench and trying to rep 450+ in squats again. A year off ofl my normal routine and all my sh*t went down...

[whoa4]

uh oh...ya boy can hit 225 15 times on the bench now...didn't think i could do it at this weight...

and finally my ab game is is crazy...i been hittin the decline bench crunches with 45lb weight plate...just 2 months ago i could only do the same reps with 25lb weight plate...

I need to check my bodyfat percentage...whats the most accurate method?
lol...and i'm envious of your situation. I will catch you though :D

[MadGifted]

uh oh...ya boy can hit 225 15 times on the bench now...didn't think i could do it at this weight...

and finally my ab game is is crazy...i been hittin the decline bench crunches with 45lb weight plate...just 2 months ago i could only do the same reps with 25lb weight plate...

I need to check my bodyfat percentage...whats the most accurate method?

I hear the sh*t they do in the water is the most accurate method but that's hella expensive.

I dunno about the scales, I hear different things regarding them.

This one trainer chick told me that the scales are somewhat accurate but you gotta do it at the same time every day or week or whenever you check it. And you usually wanna do it in the morning before you've had somethin' to eat.

[Big H]

All you need is calipers; either old school or digital.

[MadGifted]

All you need is calipers; either old school or digital.

Dude...have you ever had a bodyfat reading from someone who didn't know what the fukk they were doin' with calipers?

Even personal trainers don't necessarily know what they doin'.

This dude at my gym gave my boy a bodyfat reading of like 53% bodyfat.

My boy is like 5'11 and 143 lbs.

That sh*t ain't even remotely possible. I'm twice his weight and 6 inches taller and I ain't anywhere near that.

What's the margin of error on calipers anyway? Like 9% or somethin'?

Not doubtin' that you can use calipers...but you gotta make sure you know what you doin' or get someone else to measure you who knows what they doin'.

[Big H]

Dude...have you ever had a bodyfat reading from someone who didn't know what the fukk they were doin' with calipers?

Even personal trainers don't necessarily know what they doin'.

This dude at my gym gave my boy a bodyfat reading of like 53% bodyfat.

My boy is like 5'11 and 143 lbs.

That sh*t ain't even remotely possible. I'm twice his weight and 6 inches taller and I ain't anywhere near that.

What's the margin of error on calipers anyway? Like 9% or somethin'?

Not doubtin' that you can use calipers...but you gotta make sure you know what you doin' or get someone else to measure you who knows what they doin'.

LMAO. Thats why the sh*t comes with instructions, not to mention the vast amount of web articles showing you how to do it. Most trainers don't know sh*t to begin with.

[MadGifted]

LMAO. Thats why the sh*t comes with instructions, not to mention the vast amount of web articles showing you how to do it. Most trainers don't know sh*t to begin with.

It's just 3 spots, right? Or is it 5?

What's the margin of error for those things?

[Big H]

It's just 3 spots, right? Or is it 5?

What's the margin of error for those things?

Just 3 spots.

If you test it two or three times and get the same reading then its correct. Like I said, the digital one comes in handy if you want real accuracy. I copped one and it works fine for me. Just take your time and follow the instructions on it.

I bought the AccuFitness Fat Track Pro for like $65 and its just as accurate as the traditional methods. This one allows you to use the 7-site method as well along with the 3-site method.

[Illiptical360]

:thumbsup:

I felt like doing a back flip. I'm halfway to my goal of doing it 8 times. I'm one or 2 reps away from getting 225 x 15. Soon 225 x 20. I got 245 x 9 now, and did all this yesterday.

Next cycle I'm gonna focus more strictly on my legs and back. I still play with 315 x 15 in squats, not trying to go heavy. Deads, i'm slowly been trying to get them back in it, but for the past month and 1/2, just more chest and arms. My sh*t is even bigger than my homeboy who is 230lbs now, and I'm probably 190 now.

Happy times

train smart man... if your going up you need to bring everything else up too including your back... do some rotator cuff work, external rotations as well as some internal... can't tell you how many people have got injured off going heavy all the time

[gotti capone]

how do yall do it??

i been stuck at 235x8 for about 4 months on the bench.

and i been on 225 for aboutt he same amout of time on the 45 degree incline. i have reached a serious plateau and i aint going nowhere soon.

[whoa4]

train smart man... if your going up you need to bring everything else up too including your back... do some rotator cuff work, external rotations as well as some internal... can't tell you how many people have got injured off going heavy all the time
Appreciate it. Yea, I do some rotator cuff (I strained it a while ago, now I train them more), I don't do shoulders as much except for lateral raises and traps. I haven't done nothing that heavy in about a month, but I will start. I'm just gonna do cardio and situps the rest of this week and grind on the weekends.

Yea, but my bench went down. I can only do 225 x 11 right now and 245 x 8. My calorie intake has went down (no more shakes and the food here is GARBAGE) and I haven't been able to sleep. But I'm gonna chill this week, buy some more product, and get back o my grind starting the weekend

[whoa4]

how do yall do it??

i been stuck at 235x8 for about 4 months on the bench.

and i been on 225 for aboutt he same amout of time on the 45 degree incline. i have reached a serious plateau and i aint going nowhere soon.
I regressed. So we all have our own struggles. Just kee lifting

[KnokStaR]

i been in th ATL for the past week eatin nuttin but straight junk food...hittin the gym today should be interesting lol....im expecting to be rediculously weak..i dont usually take weeks off like this and eat bullshyt for a week straight..

[khalid a.k.a Genocide]

Im taking time off from hitting the iron. I'll rest for three more weeks, Im already one week into my break. I want to allow my body/muscles to rest properly, however my diet is still pretty strict. From January to April I've been hitting the iron hard, like I always do. So now its time for a lil' break, rejuvenation process.


keep pounding that iron!!!!!!!!!!!!!!!!!!!!!!!!!!
Lift hard and smart!!!!!!!!!!!!!!!!

[gotti capone]

Im taking time off from hitting the iron. I'll rest for three more weeks, Im already one week into my break. I want to allow my body/muscles to rest properly, however my diet is still pretty strict. From January to April I've been hitting the iron hard, like I always do. So now its time for a lil' break, rejuvenation process.


keep pounding that iron!!!!!!!!!!!!!!!!!!!!!!!!!!
Lift hard and smart!!!!!!!!!!!!!!!!


i hadnt hit the iron for a week but i've been doing the cardio thing. but i am back in there today starting on the chest.

[whoa4]

last week was my week off, came back into benchig yesterday and can no longer do 275 X 4 or whatever. It sucks, because 2 months ago I was hitting about 305 x 2 1/2. Now, I just stay at 225. I'm back down to 225 x12 after doing 225 x 14 1/2 last time too. I'm trying to get to 20+ soon. I did 1 set by 12, then 3 more sets by 8. sukks really. Also I got to get my squats back up and get some sleep...

This weightlifting life I live...

Oh, and some ****** tried me yesterday. Some DR, south beach wannabe looking dude. Buddy was repping 245 x 8 (he says 200 because he doesn't count the bar) and I'm not even sure it was 8, and I had just got through with the 12 and he was asking me if I could lift what he's lifting :dry: . Why do faggits try to get so competitive with me? He was using 5, 25lb plates on each side, and I had my two 45's on each side and was doing my own thing. When he asked me that was like "Yea, i'm pretty sure I can. It's not that much and I repped it about 8 times the week before" (and I did).

Seriously, I'm not the strongest n*gga walking, but don't come at me with weak sh*t just because you think wanna compete with me. Plus, buddy had a weight advantage on me, thinking he doin sh*t. I'm not even above 190 yet and dude looked like he was at 230 atleast.

But today, I'm getting into my field. Let me squat 315 x 20 today (warmup), then I'm gonna walk up to him and ask him "Oye, do you think you can do this???". Dude has NO legs...south beach type faggit

[LUGZ]

After I gained the weight I wanted I stopped benching heavy. 225 was the most I would lift. Now that I am at my ideal weight which is 230 lbs. I am 6 ft 4 by the way. I still do full body workouts all the time. I just do more of a certain bodypart once or twice a week. I now bench nothing more then two 45 plates on a flat bench but turn my hands around the oppostie way. My squat has been just four 45 plates equally 360. Now I started this cut and get big routine this week til Summertime. For 2 weeks I will do some cardio and alot of reps at low weights (cuts and definition) then switch for 5 weeks with high weights and a few reps (more mass) YESSIR!!!

[whoa4]

I'm at 275 x 6 and 1/2 now, according to what I did last week. My goal was to get to 8, but I might just go to 10. I got to bench today, so i'm not sure if i'll get it. I got a bad headache right now, but it's cool. I haven't maxed in a minute, and probably won't, I'll just stick around at 275 for awhile

[gotti capone]

I'm at 275 x 6 and 1/2 now, according to what I did last week. My goal was to get to 8, but I might just go to 10. I got to bench today, so i'm not sure if i'll get it. I got a bad headache right now, but it's cool. I haven't maxed in a minute, and probably won't, I'll just stick around at 275 for awhile

i been tryna catch up with you...

i regressed like a muthafukka. last week i started hittin' the weights like the old days and realized that i couldnt get up 235 anymore. what the fukk is happening to my triceps and chest man??

on a good note i am doing very well on back and bicep routines.

[whoa4]

i been tryna catch up with you...

i regressed like a muthafukka. last week i started hittin' the weights like the old days and realized that i couldnt get up 235 anymore. what the fukk is happening to my triceps and chest man??

on a good note i am doing very well on back and bicep routines.
it's like, If you don't do it for a minute, you'll lose it. Also, sleep and water intake has a very surprising effect on your weightlifing. I got about 7 hours last night and drunk about half a gallon of water. I'm gonna rest for about an hour after class, pop a protein shake and get in the gym to try to get 275 up about 7 times (hopefully). I know when I had got 225 up about 14 times, I stopped doing it. Then I tried to do it later and couldn't get it past 12, so sh*t happens....


I switched to the straight, olympic bar on biceps (the bench/squat bar) and 2 plates of 35. I've switched to the olympic bar on alot of things, especially on my upright rows. My back is always straight, but I need to work on my lower back and deadlifts (which will be tomorrow).

[Seven One Three]

last week was my week off, came back into benchig yesterday and can no longer do 275 X 4 or whatever. It sucks, because 2 months ago I was hitting about 305 x 2 1/2. Now, I just stay at 225. I'm back down to 225 x12 after doing 225 x 14 1/2 last time too. I'm trying to get to 20+ soon. I did 1 set by 12, then 3 more sets by 8. sukks really. Also I got to get my squats back up and get some sleep...
This weightlifting life I live...
Oh, and some ****** tried me yesterday. Some DR, south beach wannabe looking dude. Buddy was repping 245 x 8 (he says 200 because he doesn't count the bar) and I'm not even sure it was 8, and I had just got through with the 12 and he was asking me if I could lift what he's lifting :dry: . Why do faggits try to get so competitive with me? He was using 5, 25lb plates on each side, and I had my two 45's on each side and was doing my own thing. When he asked me that was like "Yea, i'm pretty sure I can. It's not that much and I repped it about 8 times the week before" (and I did).
Seriously, I'm not the strongest n*gga walking, but don't come at me with weak sh*t just because you think wanna compete with me. Plus, buddy had a weight advantage on me, thinking he doin sh*t. I'm not even above 190 yet and dude looked like he was at 230 atleast.
But today, I'm getting into my field. Let me squat 315 x 20 today (warmup), then I'm gonna walk up to him and ask him "Oye, do you think you can do this???". Dude has NO legs...south beach type faggit
what do u mean by south beach...:blink:

[whoa4]

what do u mean by south beach...:blink:
Tight ass shirts, spandex shorts, flip-flop wearing ass n*gga. Someone lifting mainly for looks and upper body looks. Never does sh*t for legs



anyway, an update. I benched 330 about a month or two ago, and have not been able to get to the gym like I wanted to since. I've dropped 10lbs or more and my numbers are back down. I know I can still max at 300+, but my goal to get to 360-380 have been set back once again. My squats are somewhat there, I will squat today. My deads have dropped but I'm still over 300 with that also.

I beched earlier this week after not doig a serious/heavy bench workout after I fukked up my wrist. Warmed up at 135, did 225 X 6 then 275 X 3 then 295 X 1. AFter I did 225 x 8 and tried to push out 4 more reps with help/spotter. I wil do a light chest workout today, but really just legs and some lower back.