The Bodybuilders Thread: Circuit II

3Gee

3Gee

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Some progress , SARS must of seen my post.

39afa1e38d77cbbaa11104a1cff980a6.png
 
APoc184

APoc184

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Whoa... Hit a new PR on deadlift tonight.

First time I managed to finish my 4 sets x 6 reps with 140kg.

Know that is an insignificant number to many people. For me it is a massive milestone. Especially because I am super cautious and also pedantic about leg day form because of knee problems earlier in my life. Also because I am currently cutting and on a massive calorie deficit.
 
C

cn@

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APoc184 said:
Whoa... Hit a new PR on deadlift tonight.

First time I managed to finish my 4 sets x 6 reps with 140kg.

Know that is an insignificant number to many people. For me it is a massive milestone. Especially because I am super cautious and also pedantic about leg day form because of knee problems earlier in my life. Also because I am currently cutting and on a massive calorie deficit.
Click to expand...

I've got the thinnest legs of anyone on this forum. Seriously, my ankles are the thickness of a moderately built guy's wrists.

Today I leg-pressed 180kg 4x15 reps. Although I think I will have some stiffness the day after tomorrow.

In about 2 weeks from now I'm going to try and do 200kg .... maybe 2/3x10 reps.
 
APoc184

APoc184

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cn@ said:
I've got the thinnest legs of anyone on this forum. Seriously, my ankles are the thickness of a moderately built guy's wrists.

Today I leg-pressed 180kg 4x15 reps. Although I think I will have some stiffness the day after tomorrow.

In about 2 weeks from now I'm going to try and do 200kg .... maybe 2/3x10 reps.
Click to expand...
Nice. I'm stuck with free weights. No machines in my garage.

Not complaining. We all have to do what we have to do with what we have.
 
C

cn@

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Heavyonthemagick said:
I've been enjoying squatting "ass to the grass". - makes a huge difference!
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I can't do squats. My tibia (shin bone) is looooong. My femur (upper leg bone) is also long. The net result is that if I try and do squats I'm wholly unbalanced and I rock backwards and tip over. If I compensate then my shoulders are to foward and I put too much strain on my back.

I can't do squats.

I can only do machine leg-presses and weighted lunges.
 
Raphael123

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cn@ said:
I can't do squats. My tibia (shin bone) is looooong. My femur (upper leg bone) is also long. The net result is that if I try and do squats I'm wholly unbalanced and I rock backwards and tip over. If I compensate then my shoulders are to foward and I put too much strain on my back.

I can't do squats.

I can only do machine leg-presses and weighted lunges.
Click to expand...

Dont be lazy take the pain. Drop the weight and leave your ego behind and do progress overload over a year. Add in some unilateral exercises. Sounds to me like you have weak stabilizers. Work those abductor muscles, do things like glute ham raises, strengthen your lower back and get into gear!

[video=youtube;t2b8UdqmlFs]https://www.youtube.com/watch?v=t2b8UdqmlFs[/video]
 
abudabi

abudabi

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APoc184 said:
Whoa... Hit a new PR on deadlift tonight.

First time I managed to finish my 4 sets x 6 reps with 140kg.

Know that is an insignificant number to many people. For me it is a massive milestone. Especially because I am super cautious and also pedantic about leg day form because of knee problems earlier in my life. Also because I am currently cutting and on a massive calorie deficit.
Click to expand...

Nice one!

Just out of interest sake, what are your (and other people feel free to comment too) calorie goals/deficits etc. Not that I'm doing weights (circuit at gym and core/ab exercises at home), but I've loaded my profile to loose weight into myfitnesspal and my limit is 1500 per day. I'm normally under by about 2 or 300 so it's been steady progress.
 
APoc184

APoc184

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abudabi said:
Nice one!

Just out of interest sake, what are your (and other people feel free to comment too) calorie goals/deficits etc. Not that I'm doing weights (circuit at gym and core/ab exercises at home), but I've loaded my profile to loose weight into myfitnesspal and my limit is 1500 per day. I'm normally under by about 2 or 300 so it's been steady progress.
Click to expand...

On a bit of a harsh cut at the moment to get those final two abs to show up in the six-pack. Also because I have an event coming up the second week of February and I want to look my best.

Used to track religiously via MyFP to wrap my head around calories in foods. Nowadays I just eyeball it to stay under my TDEE (I still use the kitchen scale to weigh most of my meats,cheese and stuff without weight on packaging).

Eating the same things over and over makes it easy to stay within a certain range and that range is currently between 1500-1800 for me. So I am averaging around a 1000 deficit at the moment.

My plan is to maintain for a few months after this cut and then to bulk again during the winter months.
 
abudabi

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APoc184 said:
... averaging around a 1000 deficit at the moment.
Click to expand...

:eek:

Sjoh.. That's a hectic cut. Do you do that even on your training days? If so what do you add to get energy for your workouts as I feel quite flat for workouts when I don't eat much during the day.
 
APoc184

APoc184

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abudabi said:
:eek:

Sjoh.. That's a hectic cut. Do you do that even on your training days? If so what do you add to get energy for your workouts as I feel quite flat for workouts when I don't eat much during the day.
Click to expand...

I do that deficit every day yes. Even training days.

Currently working out (read heavy lifting) at least 5 times a week. On the other two days I will take an evening stroll through the neighbourhood with the wife and kids or do 30min on the spinning bike.

I don't add anything extra for energy. Strong black coffee before I leave work and work out immediately when I get home. On weekends I might do fasted training in the mornings and then I just add some BCAA.

One thing that makes it all a lot easier and helps a lot with limiting calories is Intermittent Fasting. I do anything from 16 to 23 hour fasts depending on how I feel during the day.

Keto + IF has shown me the best results during cuts. Can't see myself cutting any other way ever again.
 
abudabi

abudabi

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Thanks apoc

Yeah I've seen best results with fasting myself. I always thought it was all bad and frowned upon, but reading up it seems it's actually got quite a few positives to it too and it's quite acceptable.

Will try the strong coffee shot next time.
 
Emjay

Emjay

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IF has been a life saver for me. Helps me juggle my diet and constant social events. Things should settle down now that silly season is over.

I recently broke through a plateau though by upping my calories. My weight was just not moving despite training like crazy (both triathlon and lifting). Need to maybe get some calipers and start looking at BF percentage.
 
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