The Progress Thread 2012

[Rob Cote]

Really my major goal would be to workout the issue with my knees cracking, I'm wondering how major of a roll mobility plays in this

My knees used to crack when I started squatting. I just kept at it and mostly ignored it and it went away. Same with my elbows on the bench, IIRC. Does it cause any pain?

[ultimate steve]

I mainly roll my hips from every angle for about ten minutes. If I don't roll first I notice it's much harder to get low enough in the squat. Sometimes I don't have the extra ten minutes to roll in the morning.


Sent from my iPhone using Fapatalk

[vwcool]

My knees used to crack when I started squatting. I just kept at it and mostly ignored it and it went away. Same with my elbows on the bench, IIRC. Does it cause any pain?

Not really any pain although it does get sore if I work with it for awhile (whether that be stretching or lifting) but the cracking isn't really painful. It's just disconcerting because I had arthroscopic surgery in my right knee a couple years ago to repair a torn meniscus although both my knees have cracked since I was young

What i've noticed is that when I do "box" squats, and fully release my hips, they don't crack which was leading me to believe it was a mobility issue

[Mr. Rictus]

Welcome back!

Thanks! Although being back is hard since I'm still thinking that I'm as young as I used to be and just as fit. I've been taking a weight/cardio class twice a week for about 3 months and haven't thrown up! That's a goal in itself.

Actual lifting will be added back into the mix this weekend.

[ultimate steve]

Just wanted to give a quick review of sns agmatine. First thanks to papa dras and I think Xander chimed in on my other thread to answer my questions about it.

At first I was ready to write agmatine off as something that just does not work for me, but after about a week I definitely feel the effects. Maybe I expected too much in the beginning to realize the effect or maybe there's a loading phase, not sure.

I do notice a good pump in the gym, tho nothing insane like some people report. However when I take it on my off days I notice that I feel a pump from normal activities. Just going to the supermarket and lifting everyday items. My white tees feel tighter all over and I feel like I worked out today. So that's definitely a cool bonus.

Recovery is also good. I stopped taking mono Creatine because of the bloat. I just always felt soft on Creatine. The agmatine definitely helps with recovery and no water retention. Haven't noticed a lift in mood, but sleep has been better and I don't wake up as often in the middle of the night. All in all I like it. Gonna try hemavol when this bottle runs out.

Forgot to mention that I've noticed muscle endurance is also improved, possibly even a bit of strength. I haven't benched 90lb dumbbells in a long time, and I threw them up pretty easily for 6 no spotter on my 4th set yesterday. Could be a muscle endurance benefit I guess because I probably always had the strength just not enough left to get that first rep up.

Sent from my iPhone using Fapatalk

[SurferbobGolf]

Hit 340 on deadlifts today, twice my bodyweight. Not much compared to you guys, but something I've been after for awhile.

[ultimate steve]

I want to preface this post by saying I feel pretty gay posting a pic of my abs on the Internet and I can only hope nobody I know sees it. No offense to anyone who regularly does this. But I'm pretty happy with the progress. I don't have a before pic but just imagine no obliques or definition.



I'm pretty pumped about starting to see separation between my abs and obliques. I'd like to get a little leaner but don't know what to do. Should I do some cardio? I hate cardio and have never done it.


Sent from my iPhone using Fapatalk

[PingPanzer]

First progress is that I am back in the gym after a 3 year hiatus! Hopefully I am still up for some noob gains. I think my numbers are out of balance, but admittedly I have done very few squats in my life. Starting to feel good about my form.

Started May 8th
Back squats 110 now 125 front (I wish I started with front squats!)
Bench 145 now 165
Dead 185 now 205
Pullups 1 now 5

[Chilledman]

Even with a torn ligament in my hand still did 565 DL with no straps !

Single arm with a strap was 275 right hand 250 left hand .

- cant do seated rows thou :-(

[spoolin215]

If you front squat and bench press more than you back squat, you're doing it wrong.

[Chilledman]

If you front squat and bench press more than you back squat, you're doing it wrong.

Bench 400
Ft squat 365
Rr squat 475 - that was legs close

It's a difference but not enough in my view .

[Mr Niceguy]

If you front squat and bench press more than you back squat, you're doing it wrong.

not everyone's been doing proper workouts most of their life, my legs are weak as **** because I would ignore them doing my bro workouts until the last couple months. as such, my working sets look very similar to PingPanzer's. bench 165, back squat 135, bent over row 115, sldl 135, ohp 95

don't make fun... my legs will catch up eventually, and I'm sure I'm not unique with numbers like this

[skaterhernandez4]

Bench 400
Ft squat 365
Rr squat 475 - that was legs close

It's a difference but not enough in my view .

I vote that you and and @ClockworkChad lean down to 4% bf and do a bb competition. Seriously.

[bharry07]

Left calf took on a Pitbull, left arm a tetanus shot. This week is going to be
a difficult one at the gym!!

[Rob Cote]

Ummmmmmm...i think something went terribly wrong with my knee. I just squatted (at home, no weight, just picking something up off the floor) and theres intense pain in my right knee, just under the cap. It feels like my knee needs to be cracked, but it wont.

Not sure if it's relevant, but I dead lifted today. Same weight I've been using for a couple weeks, just trying to nail down full sets. It felt fine until just now. It feels fine bending it under no load and straight with my body weight on it. It starts to get bad around 90 degrees.

I hope this isn't serious. I'm icing it now. Any thoughts/suggestions are much appreciated.

[spoolin215]

Ummmmmmm...i think something went terribly wrong with my knee. I just squatted (at home, no weight, just picking something up off the floor) and theres intense pain in my right knee, just under the cap. It feels like my knee needs to be cracked, but it wont.

Not sure if it's relevant, but I dead lifted today. Same weight I've been using for a couple weeks, just trying to nail down full sets. It felt fine until just now. It feels fine bending it under no load and straight with my body weight on it. It starts to get bad around 90 degrees.

I hope this isn't serious. I'm icing it now. Any thoughts/suggestions are much appreciated.

Do you do leg extensions?

[::xander::]

making crazy progress with my diet. I took some new pics to compare to last week and there is a noticable difference.

in order to show respect to the rest of the group, and to not overfeed my ego, I will not be posting WEEKLY picture updates. Just wanted everyone to know I'm looking sick!

I will post pics next week, as of wednesday I'm 4 weeks out from vegas so with a month left I have a LOT of time for progress and I think I'll be bumping the cardio up to 40 minute sessions and I'm going to bump the hormones up a small bit (but that was planned from the start)

If this progress continues I will be looking sick when we go to rehab!!!

[Rob Cote]

Do you do leg extensions?

Not since early this year. After some research, it sounds most like a pulled muscle. I'm going to have a professional check it out tomorrow. I'll be real sad if it's a serious injury. I can't stop lifting.

[ultimate steve]

Anyone ever eat one of these bitches?


Look like doo doo. Taste amazing. Boobs.


Sent from my iPhone using Fapatalk

[Rob Cote]

No, where to find?

[ultimate steve]

No, where to find?

Only seen them in smoothie king at penn station NY. Haven't really looked anywhere else yet I just discovered them.


Sent from my iPhone using Fapatalk

[Rob Cote]

Doctor believes I strained my patellar tendon. Which coincides with what I thought happened. I'm really thankful it's not more serious. Be careful people!

[::xander::]

pulled 455x8 today. Pretty happy with that.

[Rob Cote]

pulled 455x8 today. Pretty happy with that.

Do you know what your body fat content is?

[PingPanzer]

If you front squat and bench press more than you back squat, you're doing it wrong.

I think I could do more back squat now, but I have just been doing fronts. The first week I did back squats, I was so sore I couldnt get out of my car without rolling out. I was like this for 4 days! Ive been sore but that was crazy!

What are good ratios for squat, DL, bench? I know I am imbalanced as whenever I would "get back to the gym" I would always start with bench and if I would miss a workout it would never be bench. Did that for years.

[::xander::]

Do you know what your body fat content is?

sure don't. you're more than welcome to guess based on my recent pictures. I would say 13-14% though

[::xander::]

[Chilledman]

335x6 for bench last night !

[Rob Cote]

Nice pink toothbrush.

[::xander::]

Just weighed in at 188lbs.....I wonder if I could get to 181 and compete.....

[Techun]

335x6 for bench last night !

300x2

I'm closing in!



edit-Also between squats and sprinting work, my hips/groin have been sore for a week+ now.

[dubb~stylee]

i always thought xander was asian.

[::xander::]

i always thought xander was asian.

.....why??!?!?!

[Residentevol]

slowly creeping my #'s back up to where I left off a few weeks back for vacation. (not very impressive but for me it's progress)

Squat 175 5x5
Bench 165 5x5
Row 130 5x5

[kryptonik]

Had this going on in the gym yesterday:



No problem with that at all.

Also squatted 295 3x3. All very deep. Felt real good. Before my ab issue I was doing 305 5x3 so, I'm real close to being back where I was. And I'm down 4-5 pounds on my cut!