Hey, have you been working out?

[Al B. Sure!]

Thanks, Spencer. I'll probably try some of that.

[SpencerH]

No. I'm squatting below parallel.

OK

One suggestion I'd make about your squat routine. If you want to break through a "sticking weight", change up your routine. A lot of lifting heavy weights is a mind game (hence the walkouts and partials I mentioned earlier which was about 100lbs more than I'd do in competition). You need to convince your mind that squatiing heavier than 245 is not a problem. You seem to do sets of 5 all the time. Mix it up! If you can do 245x5 then you should try 255 for fours or 265 for threes instead. One partner I trained with would do 315 for sets of twenty but couldnt go over 400! He started training with me, especially doing low reps, and within a short time he had pushed through his fixation with squatting four plates a side.

[Pekka]

What's with the intensive male sexual atmosphere between al b sure and drixnak? "You're fat!" "I'm strong", "FAT FAT FAT" "I wouldn't even want to be that cut"... what's this? Chaser after a bear? Give it up and get a room already....

Anyways, can't do 6 times a week anymore... getting too tired with the baby and all. Just too tired. So I have to cut but I was in a need for changing my program anyway, it was getting a bit boring and I need new stimulus. So I've decided to go twice a day, two times a week, then two times a week on top of that so that's 6 times total, still, but with a different spread. Focusing more on upper body strength (that's strength to all of you chasers, plus I'm straight and have a family already, sorry). So that's for the gym, but I've decided to step up my cardio training, morning run, possibly HIIT. Say, nothing like a 500 meter easy jogging, 500 meter full speed, repeat for 2.5 km. If feeling like a masochist that is. And swimming because I hate running. I have no goals except to feel good. And of course to be healthy and stay healthy.

I'll see how that feels, I think I have to cut some more though... I want to see where I put my emphasis on. Gym or outdoors.

[Jon Miller]

Attempts again:

6/4/4 pullups
8/8/8 machine squats (170/180/180) - I was about parallel, but they weren't deep
14/8/5 dumbbell bench (32/32/32)
5/4/4 chinups
vertical press

I started spacing out during chinups, so ran out of time for spine rotations.

During the vertical press, when I was doing 16 kg (standing) I felt/heard like a little crack in my left shoulder (sort of like when you crack your fingers, except I don't do that). I worry a bit about it right now, next time 16 kg will be sitting.

I still did the 20 minutes cardio and stretches, don't feel anything really abnormal right now.

JM

[Al B. Sure!]

Al B. sure

Its just a guess but after looking at the weights you seem to be using for other lifts, I'd say that you're probably not squatting deep enough to warrant using the weights you are for that exercise. I see lots of beginners putting too much weight on the bar then doing a quarter squat. Its not that heavy partial squats are worthless, it's just that they're usually not worth the spinal compression (I used to do walkouts and 1/2 squat reps with over 700 in order to "psych-up my confidence" prior to powerlifting competitions. My advice for casual lifters is to leave the ego behind and either do a full squat with a weight they can control or use a leg press (or both).

No. I'm squatting below parallel.

[SpencerH]

Al B. sure

Its just a guess but after looking at the weights you seem to be using for other lifts, I'd say that you're probably not squatting deep enough to warrant using the weights you are for that exercise. I see lots of beginners putting too much weight on the bar then doing a quarter squat. Its not that heavy partial squats are worthless, it's just that they're usually not worth the spinal compression (I used to do walkouts and 1/2 squat reps with over 700 in order to "psych-up my confidence" prior to powerlifting competitions. My advice for casual lifters is to leave the ego behind and either do a full squat with a weight they can control or use a leg press (or both).

[DriXnaK]

Body fat percentage is functionality you idiot. lol Wow...Also, calipers are some of the most accurate measurements out there unless you have access to a fully submerged water body fat percentage test. I think you just don't want to face the reality of the numbers and the reality that you have probably put on 90% fat not the 50% you are dreaming of. I can tell that just by your lifts.

[Al B. Sure!]

Don't know, I won't even begin to guess at body fat percentage based on a picture. I'm amazed you talk so much but you don't even have calipers to measure your body fat which is really basic.

That **** aint even accurate. And I don't even care about body fat %! What do you not understand about that? I'm not you. I keep saying I care about functionality, not about my awesome OMG HYOOGE BICEPT PEEK!

[DriXnaK]

Don't know, I won't even begin to guess at body fat percentage based on a picture. I'm amazed you talk so much but you don't even have calipers to measure your body fat which is really basic.

[Al B. Sure!]

180 7% body fat at your height isn't much. Also, you don't even know your body fat right now so how could you have known it to begin with?

Look at my first picture. 190 lbs there. What do you suppose my body fat % was? It might not have been 7% but it was <10% surely.

[DriXnaK]

180 7% body fat at your height isn't much. Also, you don't even know your body fat right now so how could you have known it to begin with?

[Al B. Sure!]

My goal is 180 7% body fat. Also, I wouldn't put you down if you didn't act like such a poser.

Been there. Done that. Whatever. I'd rather be big and strong than have chiseled abs and be weak.

[DriXnaK]

Ok, you do that. You can find out the hard way that you basically just put on massive amounts of fat.

[Al B. Sure!]

lol...You are so in for a rude awakening. You'll learn though, maybe. I'd start cutting immediately if you I were you and never do that again. You pretty much just wasted 6 months.

Whatever. I'll take Mark Rippetoe and the testimonies of hundreds of people over you.

[DriXnaK]

My goal is 180 7% body fat. Also, I wouldn't put you down if you didn't act like such a poser.