TL Health and Fitness Initiative 2012

Nerves/opening too heavy.

From what I have seen so far, it is mostly nerves. Very uncharacteristic performances from a lot of lifters, but some others performed very well under the pressure of the Olympics. Once I watch all the sessions I'll have more to say. I'm just rooting for the Chinese to step it up. My favorite lifter(Zhang Jie) didn't even medal.

On my own lifting, i'm making some good progress. Yesterday I snatched 95kg off blocks and just missed 100kg. Then I cleaned 120 of blocks. today I front squatted 115x5 for a pr then tried 120 and only got 3.

Also can only do squat nemesis once a week since I concentrate on different movements on diff days. Hopefully it will work out lol.

I do front Squat 120kg x 5

.

Clean and Jerked 90kg for the first time today, it felt sick, people in the gym were like "Holy.."

Back Squat:
80kg, 100kg, 110kg, 120kg, 130kg, 140kg, 150kg, 160kg
125kg, 130kg, 135kg, 140kg, 145kg x 3
100kg x 2 x 5

Clean and Jerk: 40kg x 2, 50kg x 2, 60kg x 4, 70kg x 2, 80kg x 4, 90kg x 1 (PR).

CJ Entusman #6! · Strength is the basis of athletic ability. -Rippetoe /* http://j.mp/TL-App <- TL iPhone App 2.0! */

mordek United States. July 31 2012 11:04. Posts 3322

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Lost to #1 seed in ultimate tournament tonight. Bounced back from 8-2 deficit to lose 15-10 so at least some dignity there. Get third place next week npnp.

It is vanity to love what passes quickly and not to look ahead where eternal joy abides.

Osmoses Sweden. July 31 2012 16:21. Posts 2638

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Next day, chest still hurts, but localized to right peck. I dun ripped something

Excuse me hun, but what is your name? Vivian? I woke up next to you naked and, uh, did we, um?

KTF_CloaK Netherlands. July 31 2012 20:26. Posts 1337

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Pictures:
http://imgur.com/sdCPn http://imgur.com/mS9W6
Hi, I've been having trouble deciding if I should cut further or begin bulking up. I have lost around 25 pounds to get where I am today and frankly I'm a bit paranoid about bulking and gaining weight (and muscle ofcourse) but I do want that lean toned body, with strength gains ofcourse. Here are my stats:
71 kg (156 lbs)
182 cm (6')
17 years old
I am planning to do Starting Strength for my bulk, three times a week, eating 3000-4000 cals a day. So, should I cut a bit more and then bulk, or start bulking up now? And how many calories should I consume? The ultimate goal for me is a ripped body and I hope I can accomplish that in a year or so. The plan is now to maybe bulk for 6 months depending on progress (n00bgains haha) and then a cut of 6 months.
Thanks in advance guys!

KT Rolster for the win!! Lee-Young-Ho hwaiting!!

Jupiter Australia. July 31 2012 21:16. Posts 73

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On July 31 2012 20:26 KTF_CloaK wrote:
Pictures:
http://imgur.com/sdCPn http://imgur.com/mS9W6
Hi, I've been having trouble deciding if I should cut further or begin bulking up. I have lost around 25 pounds to get where I am today and frankly I'm a bit paranoid about bulking and gaining weight (and muscle ofcourse) but I do want that lean toned body, with strength gains ofcourse. Here are my stats:
71 kg (156 lbs)
182 cm (6')
17 years old
I am planning to do Starting Strength for my bulk, three times a week, eating 3000-4000 cals a day. So, should I cut a bit more and then bulk, or start bulking up now? And how many calories should I consume? The ultimate goal for me is a ripped body and I hope I can accomplish that in a year or so. The plan is now to maybe bulk for 6 months depending on progress (n00bgains haha) and then a cut of 6 months.
Thanks in advance guys!

Without a doubt bulk.

Imo you could afford to bulk for a lot longer than 6 months.

dont be paranoid about putting weight on! lift heavy and put that muscle on!

good luck

mum says I cant play games against Zerg

mcmartini Australia. July 31 2012 22:11. Posts 1799

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Tomorrow i go for my first attempt at 100kg DL

feeling good 95 last week felt easy. Keen as

also attempting 47.5kg press again.

I just want to say I have 370 APM - Liquid'Tyler SotG 14-12-2011 "I mean it's too bad you can't be paid to be, you know, a chicken shit fucking whiny bitch on the internet or we would have lots of rich community members" Nick "Tasteless" Plott

Luxae Israel. August 01 2012 03:34. Posts 232

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Bodyweight from this morning: 67.5kg
Workout:
squat 1x3 75, 95, 2x3 115kg - that shit actually felt hard. Took me a lot longer to get warmed up as well, my left quad kept hurting on my way down.
Press 1x3 40, 50, 57.5kg
Push press 1x3 65kg
Deadlift 1x3 70, 100, 120, 1x1 140, 160kg PR

Clen is definitely kicking my ass quite a bit, but atleast it's doing the job. I'm actually getting pretty lean. Adonis belt is starting to really show, and my forearms are getting kinda vein-y. Pretty cool

Last edit: 2012-08-01 03:34:46

Entropic Canada. August 01 2012 03:41. Posts 2356

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On July 31 2012 20:26 KTF_CloaK wrote:
Pictures:
http://imgur.com/sdCPn http://imgur.com/mS9W6
Hi, I've been having trouble deciding if I should cut further or begin bulking up. I have lost around 25 pounds to get where I am today and frankly I'm a bit paranoid about bulking and gaining weight (and muscle ofcourse) but I do want that lean toned body, with strength gains ofcourse. Here are my stats:
71 kg (156 lbs)
182 cm (6')
17 years old
I am planning to do Starting Strength for my bulk, three times a week, eating 3000-4000 cals a day. So, should I cut a bit more and then bulk, or start bulking up now? And how many calories should I consume? The ultimate goal for me is a ripped body and I hope I can accomplish that in a year or so. The plan is now to maybe bulk for 6 months depending on progress (n00bgains haha) and then a cut of 6 months.
Thanks in advance guys!

Buuuuulk, you are one skinny bastard. Just at least try to eat clean and get your protein in. Remember to hit the gym hard! GLHF and get dem gainz. Really like to see noobgains.

As for my own progress:

Mid March: 236lbs (107kg)
Now: 213lbs (96.6kg)

My original plan was to hit 200lbs by September but in May I went on a 3 week vacation overseas, I think the best I could do now is 205lbs by then. Oh well, my long term goal is to hit 175lbs by Mid March 2013 (to have lost a total of 60lbs in one year). From then I would do a clean bulk through next summer, and then do a normal bulk in the winter 2013 (stay at that lower bf% for the summer, not that I go out of the house except to hit the gym and school lol).

Age: 22
Height: 5'6 (167.5cm, as part of manlet-status I have to add the .5 here hehehehe)
LBM: 151lbs (68.5kg) (I've lost about 2 pounds of muscle so far, I didn't lift at all during the first 2 months of my diet, but lifting regularly and good daily protein intake has preserved my LBM since June while losing about 1-2lbs a week. Mostly though I lift because its fun)

Lifting 4 times a week, doing a 5/3/1 with assistance work. Taking Oly lifting classes at the university to properly learn them next month.

My strength is improving and getting close to my old lifts:

Current 5x3 (5reps 3sets) lifts:
Bench: 195lbs (88kg)
Squat: 295lbs (134kg)
Deadlift: 275lbs (125kg)

Goal 5x3 lifts (lifts I used to do 2 years ago before getting fat) (by Janruary 2013):
Bench: 225lbs (102kg)
Squat: 315lbs (143kg)
Deadlift: 315lbs (143kg)

I hope to hit 185lbs by Janruary, slow my diet down and hit 175lbs by my next birthday (March 27 2013). I would be at 14% bodyfat then. On a 700-1000 daily caloric deficit.

I've recently added Front Squats (to help with Oly lifting) and lunges (because I felt like it) and I found out my glutes are really weak in relation to my quads. My glutes are totally dead right now.

In progress: Overhead/Push Press, Clean & Jerk, Snatch (Will report on these after August).

Edit: Adding kg-equivalents

Last edit: 2012-08-01 03:58:33

YPang United States. August 01 2012 03:43. Posts 3911

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On July 31 2012 20:26 KTF_CloaK wrote:
Pictures:
http://imgur.com/sdCPn http://imgur.com/mS9W6
Hi, I've been having trouble deciding if I should cut further or begin bulking up. I have lost around 25 pounds to get where I am today and frankly I'm a bit paranoid about bulking and gaining weight (and muscle ofcourse) but I do want that lean toned body, with strength gains ofcourse. Here are my stats:
71 kg (156 lbs)
182 cm (6')
17 years old
I am planning to do Starting Strength for my bulk, three times a week, eating 3000-4000 cals a day. So, should I cut a bit more and then bulk, or start bulking up now? And how many calories should I consume? The ultimate goal for me is a ripped body and I hope I can accomplish that in a year or so. The plan is now to maybe bulk for 6 months depending on progress (n00bgains haha) and then a cut of 6 months.
Thanks in advance guys!

Why not just lift hard and eat clean with a high protein diet? stop when your full and eat healthy when you're hungry....

#1 Peru Hater | sMi.Gladstone | BW: B high| SC2: gold T_T

Catch United States. August 01 2012 04:35. Posts 584

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On July 31 2012 20:26 KTF_CloaK wrote:
Pictures:
http://imgur.com/sdCPn http://imgur.com/mS9W6
Hi, I've been having trouble deciding if I should cut further or begin bulking up. I have lost around 25 pounds to get where I am today and frankly I'm a bit paranoid about bulking and gaining weight (and muscle ofcourse) but I do want that lean toned body, with strength gains ofcourse. Here are my stats:
71 kg (156 lbs)
182 cm (6')
17 years old
I am planning to do Starting Strength for my bulk, three times a week, eating 3000-4000 cals a day. So, should I cut a bit more and then bulk, or start bulking up now? And how many calories should I consume? The ultimate goal for me is a ripped body and I hope I can accomplish that in a year or so. The plan is now to maybe bulk for 6 months depending on progress (n00bgains haha) and then a cut of 6 months.
Thanks in advance guys!

Definitely a bulk. I don't know what your maintenance calories are, but find those out.

Then I would recommend eating a large surplus on training days (+40% or so from maintenance) with a small deficit (around -10% from maintenance) on rest days.

Doing SS myself, I was getting in 3000-4000+ calories a day, with most of that coming from a gallon of milk a day. I got strong as hell, but I also got fat. if you aren't training that day, then there is no reason to take in so many calories in my opinion. if you find yourself stalling, then up the rest day calories. Simple as that.

Just my recommendation.

Victory Loves Preparation

FFGenerations August 01 2012 04:49. Posts 2639

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today:

ohp 45kg 7-7-7-5

nothing else. off work tomorrow at last , sigh

Cool BW Music Vid - youtube.com/watch?v=W54nlqJ-Nx8

JingleHell United States. August 01 2012 05:00. Posts 11262

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Woot, doc gave the ok to start lifting.

Pretty sure I'm remembering right that my apartment complex's fitness center thingy has a squat rack, so should not even have to pay for a gym membership.

Now to find out if my body is willing to gain mass while lifting.

http://jinglehelltech.blogspot.com -- Pics of my rig in Profile

mordek United States. August 01 2012 05:02. Posts 3322

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On August 01 2012 05:00 JingleHell wrote:
Woot, doc gave the ok to start lifting.

Pretty sure I'm remembering right that my apartment complex's fitness center thingy has a squat rack, so should not even have to pay for a gym membership.

Now to find out if my body is willing to gain mass while lifting.

Make it happen! Hope it goes smoothly for you. Not having to pay for a gym membership is awesome too.

It is vanity to love what passes quickly and not to look ahead where eternal joy abides.

JingleHell United States. August 01 2012 05:07. Posts 11262

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On August 01 2012 05:02 mordek wrote:

Show nested quote +

Make it happen! Hope it goes smoothly for you. Not having to pay for a gym membership is awesome too.

Yeah, going to head over there tonight before TKD and check the room. I figure better to hit it up before TKD, since workouts there are variable.

On that note, will it hurt at all to do TKD on off days of SS? Or at least, will it hurt progress significantly?

http://jinglehelltech.blogspot.com -- Pics of my rig in Profile

Entropic Canada. August 01 2012 05:18. Posts 2356

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On August 01 2012 04:35 Catch wrote:

Show nested quote +

Definitely a bulk. I don't know what your maintenance calories are, but find those out.

Then I would recommend eating a large surplus on training days (+40% or so from maintenance) with a small deficit (around -10% from maintenance) on rest days.

Doing SS myself, I was getting in 3000-4000+ calories a day, with most of that coming from a gallon of milk a day. I got strong as hell, but I also got fat. if you aren't training that day, then there is no reason to take in so many calories in my opinion. if you find yourself stalling, then up the rest day calories. Simple as that.

Just my recommendation.

My recommendation would just to first find out maintenance calories. And Start with at least +500-1000 (with good protein intake ofc) from that when starting lifting.

Last edit: 2012-08-01 05:21:00

HeavOnEarth United States. August 01 2012 05:22. Posts 6627

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what else do u guys use to mix with protein powder? even a small glass of milk is x.x''

"come korea next time... FXO house... 10 korean, 10 korean"

Entropic Canada. August 01 2012 05:29. Posts 2356

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On August 01 2012 05:22 HeavOnEarth wrote:
what else do u guys use to mix with protein powder? even a small glass of milk is x.x''

Water O_o. I use ON Gold Standard Whey cuz it tastes great (to me at least). Everyone has different tastes though.

mordek United States. August 01 2012 05:41. Posts 3322

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On August 01 2012 05:07 JingleHell wrote:

Show nested quote +

Yeah, going to head over there tonight before TKD and check the room. I figure better to hit it up before TKD, since workouts there are variable.

On that note, will it hurt at all to do TKD on off days of SS? Or at least, will it hurt progress significantly?

You may want to take it easy when you're starting. If TKD is what you enjoy and strength gains are not the main goal it's not a big deal. Just be conscious of how your recovery is going if you do go for significant activity 5+ days a week. A wise man once said you don't get stronger by lifting heavy weights but by recovering from lifting heavy weights

It is vanity to love what passes quickly and not to look ahead where eternal joy abides.

JingleHell United States. August 01 2012 05:48. Posts 11262

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On August 01 2012 05:41 mordek wrote:

Show nested quote +

You may want to take it easy when you're starting. If TKD is what you enjoy and strength gains are not the main goal it's not a big deal. Just be conscious of how your recovery is going if you do go for significant activity 5+ days a week. A wise man once said you don't get stronger by lifting heavy weights but by recovering from lifting heavy weights

Strength gains are secondary to weight gain, for me, since I'm depressingly underweight and always borderline unhealthy. The problem, of course, is that my body does a terrible job of retaining fat (ever heard anyone else call that a problem?), so I pretty much need to start lifting to gain weight.

I picked up about ten pounds when I first started doing TKD and body weight, but after that, I stopped gaining weight pretty quickly again, and capped off at a miserly 150 for 6'2, which is pathetic. Granted, I'm one of the most ripped looking scrawny guys I know, but dammit, I'm scrawny.

On the plus side, I should pretty much never need a cut if the current trend maintains itself.

http://jinglehelltech.blogspot.com -- Pics of my rig in Profile

Deadeight United Kingdom. August 01 2012 06:44. Posts 1568

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All the people I've met that have said they can't put weight on, or keep weight on, just don't eat enough.

My current housemate has said a lot of times about he he eats absolutely loads and just eats till he's full but doesn't put weight on. But living with him I've seen what he eats and his portions are about a quarter of mine. For me, and this is only anecdotal, but the overweight people I know just make their portions too large for what they do and the underweight people have portions too small. I guess it's just what you've gotten used to eating as a portion.