damn that is insaneeee

575 squat + extras

395 bench

dam man you squat is impressive dude.. always amazes me. Bench is getting sick also

thanks, hoping to hopefully hit 600 and 400 this year

https://www.instagram.com/p/BKLraYqDhzN

Still growing.....

Berz out.

Just purchased some creatine and saw that the serving size for the initial loading week is 5g 4x a day. However, the whey protein I'm using I saw has 2.5g of creatine monohydrate in it. Should I still be taking this 5g 4x a day then?

sid vicious, what gym is that?

^
Looks like power project

I'm pretty sure the body can only absorb so much creatine in a day. If you're protein has as well, also loading it would most likely just be wasteful. But I dunno

you're body will react in a way of watery poop if you're getting too much,i have pure creatine powder and gave a whole scoop to my brother...

then i tried a whole entire scoop and ended up on the can :heckno: and the recommend dose was like one spoon size serving,not protein mini cup.

i got this handy graphic for you! come check it out
https://scontent.xx.fbcdn.net/v/t1.0...a3&oe=58856826

its in richmond across from the river rock

Big Ramy is the most insane bodybuilder I can recall... He is fucking HUGE but still very proportioned (at least in terms of this category)

He came in 4th at the Olympia which was disappointing. He looked like the biggest BBer ever at the Arnold Classic yesterday, but still somehow only came in 2nd

How Dexter beat him I have no idea. He looks like a midget next to Big Ramy

Dexter DYEL? DansGame

CUT STARTS TODAY! PogChamp

Actually looking forward to a change of pace in both diet and training. Been doing the same for like 6 months, and even though I hated dieting last time I was doing it, my mind and body are ready to go through it again.

Switching up training to TBT with a push, pull, legs, and abs with very short breaks, followed by HIIT, 4 days per week. I'll see if I can add some morning steady state as well. I will be training fasted, and will start at 1600 cals per day. Last time I had to drop to 1400 per day to lose any weight but that was before TRT. That was hell.

Got up to 210 lbs, hoping to get down to 190ish after 3 months. We'll see! I might throw in some mast or primo at the end but that's for the other thread ;)

After that I'll switch back to a lean bulk/recomp while maintaining low bodyfat.

Really looking forward to being ripped for the first time in my life, since my body was unwilling to do it before.

rammy is more or less only dude in line to beat phil.... if they let him ( politics)... kai prob will never do olympia again

Yeah I was hoping he'd win the olympia but Heath looked amazing, better than ever, and Ramy game in looking quite small compared to how he looked the next week

Huge difference in "conditioning" from Olympia to Classic. Look how "full" he looks. Both him and Dexter weren't even close to being dry.

I personally think they put way to much emphasis on "conditioning" and coming in dry. I guess when you have 2 guys that are equal you have to get down to conditioning to decide who wins but I don't care if your fucking glutes are striated I just care about your overall presence on stage.

Berz out.

https://www.instagram.com/p/BK016ufjHWj

455dl. Belt popped of just below the knees. Was going up strong then poof no more belt. Almost killed the lift but I finished the pull anyways. Guess that's 455lbs no belt lol

Berz out.

Not gonna lie, been slacking on the legs last few months. I was playing baseball 3-4 times a week all summer and I hated being sore for baseball. That's my excuse and I'm sticking to it.

Did some squats today and I can still rep 315lbs! I was pleasantly surprised!

Berz out.

Help me with my shoulder mobility Bro's. I can barely get my hands under the bar to do squats now. If I put my back to the wall and put my arms in a shoulder press type position, my knuckles are about 8 inches from the wall. That's as far back as I can get them without someone physically pushing them back further. Sucks big time.

Berz out.

^

foam roll out your chest. I do that before every workout now to help me pull my shoulders back. a tight chest can really make you turtle forward. As for mobility exercises, if you have resistance bands, do external and internal rotations. Here's a link for some stretches I found helpful for myself



I'm sure there probably some better one's out there that these strong ass guys in this thread can post

wtf its down the street from me.

thanks! i'll have to stop by.... and perhaps switch.. what's the address? or just go to river rock and look across the street? lol

eidt: nvm just found the facebook page. looks like one of the coaches is a guy i use to see often @ razor!

it's a great atmosphere. look forward to seeing you there!

Been totally neglecting legs for a long time. Decided to change that. Still got some power left in em apparently.

Berz out.

Cut going great so far. Just finishing up week 3, weighed in at 200 lbs flat. That's 10 lbs lost in 3 weeks so far. Seeing veins in my shoulders and biceps during a workout is pretty motivating, and starting to see my top 4 abs even when relaxed. Quads are showing cuts, calves look like shields. I think the last parts to go will be the lower abs, love handles, and lower chest. I can tell already that they will be a bitch to get rid of completely, if I even can.

Diet is 1600-1700 cals on workout days, 1700-1800 on rest days with extra carbs to refeed, and a 2100-2200 cal day with one cheat meal. Works out to an average of 1800 per day. For me this is the best way, since it's easy to eat very little when you don't even have the chance to touch food until after your workout in the afternoon.

Feeling no troubles at all even with the low cals and high output. Even with fasted workouts, strength is not suffering. Muscles are a bit flatter but that's not a big deal.

When I think back to how much harder I used to work, how much harder I had to diet, all with no results to show after several weeks... Those were frustrating days.

Weighed in at 72.6KG/160 lbs that morning. Totally new weight class for me so I didn't know what to expect.
Was so close to hitting that 5 plate deadlift mile stone.
I would think that was a technique failure holding me back from locking it out.