BODYBUILDING MEGA THREAD: ACCOUNTABILITY / TRAINING / DIET / MOTIVATION & HARDCORE GOAL ACHIEVEMENT

[Ali]

Assault bike cardio. 12.3k in 30mins, did nose breathing for the first 21mins

 

[MCGOOBINS]

Saw a nutritionist that had a body fat scanning machine and I got scanned at 18% body fat. which is slightly higher than I would have expected considering my last test was. 14. makes sense because I have been eating more than my maintenance. I did, however, look into getting a used treadmill so that should help. once I get it tomorrow. and I will be adding daily fasted cardio to my mix once I get my used treadmill..

LET'S FUCKING GET IT BOYOS.

 

[Ali]

Did what I could and surprised myself.

 

[MovingForward]

My back pain has returned unfortunately. It only affects squats though, which is very strange. I deadlifted 175kg easily on Tuesday when I woke up with back pain, and yet today I couldn't even squat the bar without pain even though I woke up with none.

Back to the drawing board. I think a few days rest over xmas will be good, but I might drop squats entirely in the new year, train my quads with the leg press and focus on my low back and core for a month or two.

On the plus side I did 2 plates for a working set for the first time in a while today - just 100kg x 3 but it is progress.

 

[MCGOOBINS]

Slaved away on that damn step mill for a good hour. Burned like 660 calories. Tryna get that Greek bodybuilder look..

Also, It's looking like unfortunately, the treadmill is a no go for now. In the meantime I can compensate for that by doing fasted cardio on the Peloton, or getting up early and getting my behind to the damn gym.

This is not ideal because it doesn't contribute as well to gait rehab as the treadmill but it sure beats getting fat am I right?

God bless you beautiful gentlemen..

 

[Ali]

I dared to bench again, felt quite stiff and I could feel the areas I pulled tighten up.
I'm doing deep stretch work for the pecs and prehab/rehab for my shoulders so now I'm gonna spam the actual movement itself with high reps and light weight.
I'm doing a standing pec and bicep stretch between sets, will probably add thoracic extension on a foam roller in too to really open everything up and work out any scar tissue.

 

[Ravi]

Lifting today:
(1) DB Incline Press:
-30kg x 15
-32kg x 12
-34kg x 8
-36kg x 5

(2) Smith Flat Press
-50kg x 15
-60kg x 5
-60kg x 5
-60kg x 5

(3) Push Press:
-50kg x 15
-60kg x 5
-60kg x 5
-60kg x 5

Accessories:
-Back Extension: 30 / Trap-3 Raise 3 x 5 / Hammer Curls 2 x 15

 

[Ali]

Checked my squat form today. It was perfect, looks like I was sandbagging this set but it was hard on the cardio

 

[Ravi]

Checked my squat form today. It was perfect, looks like I was sandbagging this set but it was hard on the cardio

I'm glad you stayed and kept posting, leader

We need you in this movement

You are on the track to greatness. Believe me. Stay with me here and we will lead the others.

It will shift. We'll attract the seeds who are ready to have light poured into them. We are already having impact.

KEEP WORKING ALI

 

[Ali]

I'm glad you stayed and kept posting, leader

We need you in this movement

You are on the track to greatness. Believe me. Stay with me here and we will lead the others.

It will shift. We'll attract the seeds who are ready to have light poured into them. We are already having impact.

KEEP WORKING ALI

I appreciate that!

I like it here, it's rough around the edges and feels like a bunch of sigmas doing their own thing sometimes but there's so much knowledge and potential too.

 

[Ravi]

it's rough around the edges and feels like a bunch of sigmas doing their own thing sometimes

Only for now......

In a few years, we'll have a significant user base, and a podcast which some of these guys will be running. My job right now is building a mechanism for capturing attention and funneling here, which I have a handle on.

We'll be having a big annual world summit, and there will be official community leaders in different countries. Maybe you'll be one, depending on where you're based then.

And we'll have a real, legit underground movement. Winner Within, will be a real, genuine thing other people will remember as a legendary internet community.

Just let the master strategist work.

And keep showing up.

To maintain integrity to my not posting on the wider forums, that's me out for a while. I influence people, and the wider community, in my own way. 10 steps ahead. Keep the faith is all I ask.

-Ravi

 

[Ali]

Pain free benching again, 3 second eccentrics and long pause means I can blast my chest with light weights

 

[Ali]

Christmas calories and sleep. This is a deadlift pr for me

 

[Bman]

Curious what your guys techniques are for breaking through deadlift plateaus.

Historically deadlifts have always been my slowest growing lift. Most I've cracked is 355lbs when my sleep and calories were on point, however I can squat over 400 if I'm just going to 90 degrees and not full ass to grass.

My legs are a little shorter, and torso a little longer for my height/proportions. Weakest part of the lift is typically the first few seconds between the initial pull up to the about the knees, once I'm past that I feel confident about making it the rest of the way.

 

[Ali]

Curious what your guys techniques are for breaking through deadlift plateaus.

Historically deadlifts have always been my slowest growing lift. Most I've cracked is 355lbs when my sleep and calories were on point, however I can squat over 400 if I'm just going to 90 degrees and not full ass to grass.

My legs are a little shorter, and torso a little longer for my height/proportions. Weakest part of the lift is typically the first few seconds between the initial pull up to the about the knees, once I'm past that I feel confident about making it the rest of the way.

It's hard to say without seeing the exact sticking point but I know my deadlift numbers are pinned to the following exercises:
Squat
Platz squat
Stiff leg deadlifts
Non-dominant stance deadlifts
Leg Press

There's a synergy between all these exercises, especially as I'm pulling sumo which uses the most legs out of all the deadlift variations. If I want to really drive up the deadlift I'll make my legs and back stronger with these exercises by adding weight, sets or reps while training the lift itself once a week or maybe every other week.
I'll usually fail off the floor and am probably hitting intermediate numbers for my bodyweight so this global approach works really well for me.

 

[hush]

@Bman how often do you deadlift? Do you do it heavy everytime?

 

[Bman]

@Bman how often do you deadlift? Do you do it heavy everytime?

One or twice a week depending on the routine I'm doing. I rotate all my lifts between doing low rep/high weight and high rep/low weight.

 

[Ali]

Last session of the year, will be looking good for a Nye party with a hot tub tomorrow

 

[Red]

I am back.

2.2 - FULL BODY GYM 1h

DONE.

NEXT TRAINING:
3.2 - ZONE 2 CONDITIONING 45m + ACCESSORY

 

[Red]

3.2 - ZONE 2 CONDITIONING 45m + ACCESSORY

DONE.
1 Zone 2 conditioning 45m
2 DB Foreams curls 3x
3 Deadhangs 3x

NEXT TRAINING:
5.1 - GYM at 9am