INSAIYAN

I fart all the time on squats. I think of it as firing the afterburners.

Damn, my goal is to be able to SQUAT that. Benching that just blows my mind.

Thanks SD. Form and technique have been a major hurdle on deadlifts, but I'm starting to get a good feel for it. It reminds me of when things finally clicked with barbell rows. I can feel my grip getting stronger from doing some double overhand no chalk work. I used to want to speed through the deadlift set before my grip gave out, but now that I can hold it long enough, I can focus on proper form. What do you mean by "on deadline"? I'm not sure if you mean doing the set quickly or something else.

Way to go SD! Welcome to the club! 500lb bench... that's insane...

Monday May 12 & Tuesday, May 13, 2014: Goal 1: StrongLifts 5x5 Monday Rest Day Tuesday Squat - 5x5 @ 335lbs OHP - 4x5 @ 125lbs, 1x4 @ 125lbs Deadlift - 1x5 @ 285lbs, 1x4 @ 285lbs Cutting and my party weekend didn't seem to affect my lifts much. I completed the full 5x5 @ 335lbs on squats, where I could not last week. OHP continues to stall, but my form is improving. I was able to increase my working deadlift by 10lbs and, dissatisfied with my form in the first set, was able to pull 4 more with a slower, more controlled motion. If my legs weren't completely shot from squats and the prior deads, I probably could have pulled more. That's what next time is for Goal 2: Tracking Calories/Macros for Cutting Monday Intake: Calories - 2251kcal Protein - 248g Fat - 96g Carbs - 69g Margins: Calories - 107kcal over Protein - 8g over Fat - 0 Carbs - 11g under Once again, the calories and macros don't seem to line up, even though I've been meticulous with the label reading. I'm going to have to chalk this one up to "close enough". Tuesday Intake: Calories - 2115kcal Protein - 236g Fat - 0 Carbs - 85g Margins: Calories - 29kcal under Protein - 4g under Fat - 0 Carbs - 5 over Another day of hitting fat on the nose and great margins all around! Goal 3: Warm Up and Stretching Monday Rest day. Tuesday Warm up: Squat - 1x10 @ 135lbs, 1x7 @ 225lbs OHP - 1x5 @ 115lbs Deadlift - 1x5 @ 225lbs (overhand grip, no chalk) Stretch: Forgot to stretch on Tuesday. I had two things on my mind when I got home: shower and dinner. I'm going to set a reminder on my phone.

Friday, May 9 - Sunday, May 11, 2014: Goal 1: StrongLifts 5x5 Friday Rest Day Saturday Rest Day Sunday My my wife's friend threw an engagement party. I had one too many Shock Tops and went a bit crazy on the jungle juice (it was really tasty). I spent the entirety of Sunday resting off my hangover, thereby missing my third workout for the week. Goal 2: Tracking Calories/Macros for Cutting This weekend was a lost cause for macro counting. Friday was my scheduled refeed, but in the future, I am going to count my macros on everything besides the refeed meal to keep up the habit and ensure that I'm getting my protein. I went to town on the different meats, cheeses and crackers at the party, and had the greasy goodness of a Jack in the Box breakfast on Sunday. I had quite a few protein shakes and some fish throughout the day to keep the protein coming in, but I didn't track anything. Goal 3: Warm Up and Stretching No workouts = no warm ups/stretching. Life Goal: Job Search Nothing to report. I am determined to make some progress here next weekend. Despite being full of fail from the challenge standpoint, I had a fun weekend and have no regrets. I got back on the horse on Monday. Perhaps I should exercise a little more self control. Once I got going on that jungle juice, I kept refilling my glass until it came time to stumble to the cab.

Thanks guys! I partied a little too hard this weekend. My diet suffered and I missed a workout due to a hangover. I'll do a full update after my workout tomorrow.

Exactly. I often have some soreness in my biceps after a day of heavy benching.

Nice progress, Razor! And welcome to the club, Wover! Congrats!

Thanks SD! I'm still working out some of the kinks in my DL form. I have a long torso and short limbs - ideal for squats, not so much for deads.

Wednesday, May 7 & Thursday, May 8, 2014: Goal 1: StrongLifts 5x5 Wednesday Rest Day Thursday Squat - 1x5 @ 335lbs, 1x4 @ 335lbs, 1x3 @ 335lbs, 2x5 330lbs Bench - 5x5 @ 225lbs BBRs - 5x5 @ 125lbs Whew... finally a squat 5x5 that I couldn't quite crush. I had to ditch the bar during the 4th rep of the 3rd set. After removing 5lbs, I was able to do 2 more sets of 5. I wouldn't necessarily say that it was a humbling experience, as it was still progress over last time, but it was certainly a new experience not being able to do the full 5x5 on the first attempt. My goal is to nail it next time. I'm now happily repping 2 plates on bench! I didn't reference my workout notes before doing BBRs and ended up adding 10lbs instead of 5. I'm happy that I did, because it finally felt somewhat challenging. Goal 2: Tracking Calories/Macros for Cutting Wednesday Intake: Calories - 2005kcal Protein - 222g Fat - 92g Carbs - 78g Margins: Calories - 139kcal under Protein - 18g under Fat - 4g under Carbs - 2g under I ate a late dinner and couldn't bring myself to gulp down a protein shake right before bed. I need to focus on spacing out my meals better. Thursday Intake: Calories - 2131kcal Protein - 238g Fat - 88g Carbs - 77g Margins: Calories - 13kcal under Protein - 2g under Fat - 8g under Carbs - 3g under The math didn't make a lot of sense to me. Given that there are 9kcal per gram of fat, my calorie total should be less. I have to keep in mind that this is an approximation and that I'm certain some rounding goes on the nutrition labels. I came very close to hitting my goals here. Goal 3: Warm Up and Stretching Wednesday Rest Day Thursday Warm up: Squat - 1x10 @ 135lbs, 1x7 @ 225lbs Bench - 1x10 @ 135lbs, 1x7 @ 185lbs BBRs - none I got home late from the gym and started chatting with my wife and cooking, forgetting to stretch. Life Goal: Job Search Nothing to report.

This is a refreshing thread. Glad I found it! Body: My quads and glutes feel really strong and I can't wait to train at squats today. Food: I found a tasty turkey, avocado and bacon wrap that fits my cut macros nicely.

Haha that's awesome. You have gym cred.

I do agree, however, that it's a smart business model for the reasons listed above. Keep the overweight, dissatisfied masses coming back for light machine work and junk food.

Check the last link that I posted. They wouldn't allow a Muslim woman to wear her religious head covering even though she told them that she was a Muslim and wore a head covering before signing the contract. I certainly think that they are doing something wrong. They also kicked out a pregnant woman because her stomach was poking ever so slightly out of her top. You can google that one.

Nice work, bro. 110lbs is a lot!

No, your small dick will make your dick look small Also, here's another outrageous PF story.

It's very, very real. Here's the story about the "too toned" woman that I mentioned.

I've recently been reading a lot about this place and they're absolutely ridiculous. They have a loud ass siren (the lunk alarm) that they set off if you grunt too loud, drop weights, or lift too heavy. They claim to be judgment free, but poke fun at people who are serious about fitness. They asked a woman to cover up her arms because they were too toned and intimidating to the other clients. Such a joke...

Excellent. Thanks!

I hear that, brother! I'm glad to hear that keto's working for you. Do you have a recipe for that pizza?

Whats up? As a big fan of squatting, I dig your name. College did the same thing to me too. One of the best ways that I've found to keep yourself accountable with these forums is to either sign up for a 6-week challenge or keep a daily battle log (or both). The supportive community around here will keep you accountable and encouraged. Setting goals and writing them down for others to see helps immensely. Good luck and welcome to Nerd Fitness!

Congrats! One of my goals during my first challenge was to kick soda, so I know what an accomplishment that is.