dwolfe1985 Member

I joined with some friends but price and equipment too. It has squat racks enough weight for my needs at the time and was half the cost of most gym's in the area! (less equipped gyms at that) once i get more advanced i will prob need to change but for now its great.

I have been on it for a couple of years its a good little program if your nutrition is on point etc. Though his strength standards seem abit optimistic if you have never touched a barbell before.

I agree with Glevinso i used to run frequently in my teens-early 20's and that gave me pretty big calves.

Icelandic style yogurt 20g of protein per pot.

I just do some hip mobility and work up with 3-4 sets of light to moderate weight squats

I routinely leave abs and arms alone as im not a great fan of training them directly. Im not a bodybuilder type though so ....

Heavy compound lifts if you have access to the equipment will burn loads of calories particularly squats and deadlifts.

A short jog to improve my conditioning want to get back up to 5k.

Was my understanding that fat is ramped up with protein somewhat during cutting for satiety because of the lack of carbs its also used as energy. Dropping your carbs will get the shredded look because they bond with water in the cell and bloat you up.

After 10pm if i can help it, I do a full body routine and feel like a dick hogging a rack for 2hrs so prefer it when its less busy.

I would say you're probably underestimating your cals burnt from the job you do if you aren't gaining weight. Keep weighing yourself weekly to make sure you're gaining weight and if not add a few hundred cals on. Like the above posters have said tried and true programs like stronglifts will get you there.

Thanks that's a great tip :)

Me too I don't think they are the same animal, I think smith machine squats are like leg press sure they can build some muscle but i doubt anywhere near as much as the real thing.

Thanks for the tips guys and girls :) guess its more i have to get my fingers/wrists flexible so its not choking me as much lol I high bar squat usually much more so 95kg is about enough to slightly challenge me as working up to it wasn't really too difficult.

Yeah you and me both, was skinny fat now im just fat lol

Its ok i have one too. When i first started lifting i went to the gym to do squats, 3 sets in i felt a sudden release of tightness at the bottom of the squat - the trousers i was wearing seam split and i had two more sets which progressively made the hole worse. I didn't have time to go back home to change so continued the…

Have you tried undulating the weight? so for example one day doing 5x5 next time doing 3x8 at a lower weight. The heavy push presses would be good too a few guys in the gym with 80kgx5 OHP's have recommended them to me.

Yeah i get a bit burned out with my program as i have been doing it roughly 2 years. When i start to dread workout days i take the week off and come back ready to crush it again.

Because its normal was asking advice from people with a more objective eye :)

kinda always been high BF so normal to me :) but my goals are just strength orientated atm.

In profile :)

Add me i have been here for ages :)

IM BATMAN!! lol

Yeah i have been doing it more or less 2 years :) Current lifts are in profile its a good program but it takes alot of time also depending on your recovery squatting 3x a week may be detrimental.

Yeah Squats have great carry over to running that's why most athletes have them in their training :)

Gain in a small surplus (0.25 a week) and fat gain will be minimal combined with resistance training. Truthfully you will probs get a little doughy round your midsection gaining weight just due to all the carbs, but all the muscle will make losing it easier when your muscles burn more total cals.

Looking good, nice job :-)

Im a fat guy trapped in a slightly overweight guy's body lol

I could'nt satify her appetite for meat ;)

is in amazing shape