The Bodybuilders Thread!

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I'm doing SS 3 x 5

Only been "officially training" for about a month although I have been uselessly throwing weights around for a while before that. Mostly curlbro'ing

All 3 x 5 except deadlift 1x 5

Max lifts:

Bench: 55kgs
OHP: 35kgs
Squat: 40 kg's (I can't get form form right)
Deadlift 70kgs (all the weights I currently have)

Note I know you don't count bar but mines only 10kg's :/ so kinda cheating vs Olympic bar
Added dips and bicep/hammer curls 1-2 times a week just to add a little oomph to aesthetics
 
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Its accepted everywhere that you do count the bar.


When I initially started, I started with just the bar on all exercises. From there I think my first plateau's I hit was:

Bodyweight at the time: 62kg
Length: 1.75m

Bench: 55kgx5
Pendlay Rows: 50kgx5
Deadlift: 80kgx5 <-- this felt ok, but going up here killed me
Squat: 60kgx5
OHP: 30kgx5

Yeah I was pretty weak at the time, and that was about 4-6 months after starting SL 5x5.

Now lifts look more like:

Bodyweight: 72.2kg (this morning before breakfast)
Length: 1.75m

Bench: 85kgx5 <-- I should hit 100kgx1 by the end of March, did 95kgx1 this past Sunday
Pendlay Rows: 82.5kgx5
Deadlift: 110kgx5 <-- was higher at one point but this is where I expect it now.
Squat: 90kgx5 <-- again, was higher at one point but this is where I expect it now.
OHP: 50kgx5

SO you can see, with time it definitely increase. In October 2013, it would have been 2 years since I started Stronglifts 5x5. I can now bench, row, squat and deadlift more than my bodyweight. One day, if I am lucky, I get my OHP to bodyweigth as well.
 
DrewChan said:
I'm doing SS 3 x 5

Only been "officially training" for about a month although I have been uselessly throwing weights around for a while before that. Mostly curlbro'ing

All 3 x 5 except deadlift 1x 5

Max lifts:

Bench: 55kgs
OHP: 35kgs
Squat: 40 kg's (I can't get form form right)
Deadlift 70kgs (all the weights I currently have)

Note I know you don't count bar but mines only 10kg's :/ so kinda cheating vs Olympic bar
Added dips and bicep/hammer curls 1-2 times a week just to add a little oomph to aesthetics
Click to expand...

DrewChan said:
Really? I always heard you don't :/

Well then add 10kgs to everything
Click to expand...

count the bar.

for a month those stats arent bad, I wasn't pushing that when i started. but what are your body stats?
 
D3x! said:
count the bar.

for a month those stats arent bad, I wasn't pushing that when i started. but what are your body stats?
Click to expand...

5'6
68kgs
I'm guessing around 15% BF

I still feel weak - reckon I read too many body building forums
 
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That was a quick reply changed the last sentence cause thought it sounded conceited - annyway thanks for the morale boost OHP tonight - my poor shoulders - want to add something else for rear delts

Also my back is pathetic how do people get those ripply muscled backs - I do pull ups till the cows come home and nothing
 
Yeah - thing with the bar - nothing worse than knowing your limits well and then training in a hotel gym away from home only to find the bar is 10Kg heavier lol... or my pet peeve... they import their weights from the US/UK and it's all in pounds. That confuses me no end.
 
Haha. 2.2 lbs = 1kg :p Just look for the 45 plates :D 20kg.

DrewChan...for those insane backs - Keep doing what you doing...and eat more to pack on bulk and muscle up. Then just make sure the BF get's to 10%-12% and whalla. Ripped back :)
 
Also my back is pathetic how do people get those ripply muscled backs - I do pull ups till the cows come home and nothing
Click to expand...

As was said, eat plenty and vary your grip on the pullups, overhand, underhand, close, wide.
Use chains with handles and try doing a pullup with v-handle for something new.

One favourite of mine is to use a short chain with 2 handles soldered on each end (home made) , I then link it to my pullup station, I'll take a pic tonight, it' a killer.

I hurt after every back workout for at least 2 days after.
 
DrewChan said:
That was a quick reply changed the last sentence cause thought it sounded conceited - annyway thanks for the morale boost OHP tonight - my poor shoulders - want to add something else for rear delts

Also my back is pathetic how do people get those ripply muscled backs - I do pull ups till the cows come home and nothing
Click to expand...

imo you could add bent over rows, a good compound exercise.
 
oh btw will upload a pic when I am on my home pc, from all the compound exercises my right side of my body is carrying my left, a relaxed pic from the back you should see how my right side is visibly bigger than my left.
 
I can not stress how important diet is again. Really. You can see it every damn time in a gym where people will come in day after day, week after week, and month after month and retaim the same look. If anything they will of course get stronger, thicker and more muscular sure, but in the main the body will stay the same.

If your goal is purely to train then sure, just chow down on proper healthy meals and let that be the end of it. But for the folks here I imagine that loftier goals are the ticket and a strive to have that muscled ripped look. Dail your diet in! If you are going to put in the time and sweat equity do not short change yourself in compromising on the food!

Simple example; I started a proper cutting diet on the 1st of Feb - 21% bf, 102.4 kg. 1st of March - 16.9% bf and 97.4kg with lean muscle staying the same. My next check in is 5th of April. I've always trained hard, cardio, weights etc...but I achieved better results in my physique in 28 days than I have in the last 2 years by just dailing in my diet.

If you serious about making a possitive change...get your diet sorted folks!
 
Used to starve myself - upped my eating dramatically:

Currently Daily:

Oats - biggish bowl
Banana
Chicken/rice/veg or similar variation
Salad - leafy with some pasta
Fish + veg
Banana
Chicken Wrap
Protein shake

Eating around 1800 - 2000 calories - should prob eat a little more
 
DrewChan said:
Used to starve myself - upped my eating dramatically:

Currently Daily:

Oats - biggish bowl
Banana
Chicken/rice/veg or similar variation
Salad - leafy with some pasta
Fish + veg
Banana
Chicken Wrap
Protein shake

Eating around 1800 - 2000 calories - should prob eat a little more
Click to expand...

I am guilty of not really paying enough attention to my diet and my results have suffered definately.

do yourself a favour, go over to the anabolicsteroids.co.za forum and check out the dieting basics and work it out properly and see just how much you are actually under eating...
 
D3x I generally keep accurate track - I have a myfitnesspal app and log literally everything -

Average

Carbs 43%
Protein 28%
Fat 22%

1800 calories [as per weekly average] -

But will do more research as to best ratios
 
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DrewChan said:
D3x I generally keep accurate track - I have a myfitnesspal app and log literally everything -

Average

Carbs 43%
Protein 28%
Fat 22%

1800 calories [as per weekly average] -

But will do more research as to best ratios
Click to expand...

well for example (i don't have your full spec's but you should be eating more like:

BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)
BMR = 66 + (13.7 x 68) + (5 x 168) - (6.8 x (let me even just guess you at say 22)
BMR = 66 + 931.6 + 840 -149.6
BMW = 1688

then lets even just guess you at moderate: Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week

1688 x 1.55 = 2616.4 Cal - that is for maintenance. now add 10-20% more for gain.

still think you are eating enough?

edit: here is the link so you can see for yourself: http://www.anabolicsteroids.co.za/f...849-dieting-basics-and-creating-your-own-diet
 
Damnit ok scooby's calculator comes up with 2500 hence saying im eating slightly too little :P

Currently though my weight is staying constant at 2000 calories stressing about weight gain - bah guess I should add the extra 500 and see if theres a difference -

To think I used to eat under 1000 :erm:

I wish I was 22
 
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