2

dan, what is your total weight loss? from the day you were as heaviest

just about 110, I think i was roughly 340 in first pic, currently been around 230 for the last month or two...not being able to do legs and much cardio has hampered weight loss but so has eating anything I want to really...

But staying steady around here without really doing anything special to stay here is a good sign I think

wow thats amazing

i am at 229 atm and i keep this weight at the same level from the moment i quit smoking 3 years ago
seriously considering to drop some weight, to go under 200 until summer
but i don't think it's possible for my body complexion to go under 185
so between 190 and 200 would be great

i am going to post pics in feb which will be a 2 year differnece..

and ive lost done all this and quit smoking, i think that the weightlifting has helped me to quit easier

tues
dec bench
135, 155 x10
225x7

db conc curl
30x8
35x6
40x6
45x4

db fly
30, 35, 40 x8

inc db press
50, 60, 70 x8

holy hell i felt like shit, stopped and came home and took a nap after showering..donno

I think I am sick, this sucks

fri

dec bench
135, 155 x10
225x6 (fucking gook spotter started grabbing the bar and helping me up so im only counting 6)
135x12

db conc curl
30, 35 x8
40x6
45x4

db fly
35, 40, 45 x8

tri ext
75, 90 x8
110x5

shrug
225, 315 x10
405x8
225x12

inc db press
45, 55 x8
65x6

arnold press
35, 40, 45 x8

seated cable row
100, 120, 150 x8

situps
20x2

trying out "tabata protocol" biking, did 4 intervals of it...seems to be just like HIIT imo

toosday
dec bench
135, 155 x8
245x4
135x14

db conc curl
30, 35, 40 x6
50x4

bb curl
95x5

db fly
30, 40, 50 x8

shrug
225x10
315x10
405x8
225x15

dips
8x2

cable row
110, 130, 150 x8

situps
25, 20

tabata biking 4 intervals

hip update: went to the orthopedic today finally, had xrays and now need a bilateral mri of hips to fully diagnose the probable 2 labrael tears in hips...fml

been resting lower body for 2 months so instead of him reccomending rest and return its straight to mri and possible surgery

First lifting for like the last 2-3 weeks, aside from pushups ive been doing at home...feel amazing right now

mon feb 7
bench
135x8
185x8
225x4
135x 13, 10

db conc curl
30x8
40x6
45x6

inc db press
50, 60 x8
70x5

bb curl
65, 85 x8
105x5

db fly
30, 35, 40, 45 x8

shrug
225x12
315x8
405x8
225x10

tri ext
65, 80, 95 x8
100x6

GHR
BW x10
BW+10 x10 x3

mil press
75, 95 x6
115x4

4min tabata, 7min total biking

stretching

I think thats everything, feel awesome atm

wtf man?! and in case of surgery for how long you'll should be resting? few months?

If I need surgery I am hoping for a month, two tops...and I find out tomorrow whats going on...had MRI saturday, appt tomorrow to see what needs to happen...

Its not labral tears, MRI showed shits normal...turns out it might be something I was born with that has always slightly bothered me but is now a lot worse...something about the pubis symphsis instead of being 1mm is like 1cm+ big donnos, going back next week to see the orthopedist instead of the douchebag cunt P.A. who I think I was smarter than

wed
bench
135x8
145, 155, 165, 175, 185, 195, 205, 215, 225 x3
135x13

db conc curl
30, 35x8
40x5

leg press
225, 315, 405, 495, 545 x8

calf raise on leg press machine
225x20

inc db press
55, 65, 75 x8

db fly
25, 35 x8

db row (slow pull)
65, 75, 85 x8

4min tabata/10min total biking

monday
bench
135x8
145, 155, 165, 175, 185, 195, 205, 215, 225, 235 x3
135x13

db conc curl
30, 35 x8
40, 45 x5

db fly
30, 35, 40, 45 x8

shrug
225x10
315x8
405x8
225x15

bb curl
65, 85 x6

db row
70, 80, 90 x9

cable row
100x8 x3

tri ext
70x8
85x6
100x6

4min tabata biking/10min total

Ok, even with taking the time off legs for the last 2-3 months roughly here is my before/after pics for 2 years...

http://www.desolatecarnage.net/smoked/imgs/Feb20_1.JPG
http://www.desolatecarnage.net/smoked/imgs/Feb14_11_1.JPG

http://www.desolatecarnage.net/smoked/imgs/Feb20_2.JPG
http://www.desolatecarnage.net/smoked/imgs/Feb14_11_2.JPG

http://www.desolatecarnage.net/smoked/imgs/Feb20_3.JPG
http://www.desolatecarnage.net/smoked/imgs/Feb14_11_3.JPG

I think I am going to make a new thread when I restart 5/3/1 in a few weeks, going to light do legs this week, medium lifts on legs and test max's next week then 5/3/1 starting in two weeks

I know I still have weight to lose, but just figured I would post these up...weight in before = 340-345, weight now 235-240...and thats without doing cardio or much lifting since december like I had been and staying at the same rough weight

Comments are welcome ofc

Doing great m8, 100lbs is huge.

100 lbs loss during 2 years is a healthy rate imo, it shows that you most likely will not gain weight back, because biggest problem with losing weight fast is that you body can't catch up with your mental state
many ppl who lost weight fast, regained it back
but in your situation it looks like it became more like lifestyle
nicely done m8
i would suggest you to slow down a pace little bit and be ready to put more effort, because the closer you are to your ideal weight the harder it will be

Thanks, and yeah its been going slow since I have not been working hard at it in the last 2-3 months but will start lifting again soon which should help the weight drop...slow and steady wins the race

tuesday
Deadlift
135x10
185x10
225x5 x5

good mornings
135x8
185x8 x2

GHR
10x3

leg press
225x10
315x10
405x8

calf raise on leg press
225, 315, 405x20

prone leg curl
70x10 x2

10min arc trainer (donno how i feel about it, proalbey just gonna do biking for cardio and burning cals)

its also amazing how all of yours stretch marks gone

Good job, you also look a lot happier.

Plus you dont have as big of a deficit now

thurs
mil press
Bar x8
95x8
115x6
135x4
75x10 x2
65x10 x3

ez bar curl
bar+20 x8
bar+40 x8
bar+60 x6
bar+10 x16

shrug
225x10
315x10
405x6
225x10 x3
135x20

db curl
30, 35 x8
40x6

skull crushers
bar+25 x6 x3

arnold press
25, 30, 35 x8

inc db press
50, 60, 70 x8
80 x4

tri ext
60, 75 x10
90 x6

db side bend
50 x20
60 x15

biking
4 tabata intervals, 25mins reg

monday
bench
135x10
185x5
225x4
135x9 x3

db conc curl
25, 30 x10
35x8
40x4

inc db press
50, 60 x8
70x6

ez bar curl
bar+50 x10 x3

db fly
30, 40x10
50x8

db side bend
50x20
60x15

tri ext
70, 85 x10
100x6

db row
60, 70, 80 x10

25min bikin

going to test DL max tomorrow or wed, and restart 531 next week in addition to PT for possible IT band issue

tuesday
DL
135x8
225x5
315x5
385x4
405x2
225x5 x2

GHR
10x3

leg press
2p, 3p, 4p, 5p x8

calf on leg press
2p, 3p, 4p, 5p x15

10min biking cooldown

I guess thats not a bad max for DL considering 3 months off and I stayed in the same general area as I was...dropped some but was to be expected

careful you don't do too much too early

also your upper body muscles like the shoulders and back are really getting there

Yeah thats why I did some light sets last week at 225 just to get back into the feel of it so that it was not a shock trying to test max's this week



Thanks, you mean being able to see some muscle past the fat thats still there I am assuming

thursday
mil press
45x8
95x5
135x5
155x1
85x10 x3

db conc curl
25 x10
35x8
45x4

inc db press
50x8
60x8
70x8
80x4

bb curl
45x8
65x6
85x6

shrug
225x12
315x10
405x6
225x15

skull crushers
bar+50 x8 x3

10min biking

not a bad max for my mil press, i think it was roughly the same when i stopped 531 and stopped doing it for awhile

friday
squat
95x8
135x5
185x5
225x5
275x2

i think my left hip said nn after the 225 set...feels like it popped or something now

good morning
135x8 x2

leg press
2p, 3p, 4p x8
5p x6
6p+10 x4

calf raise on lp
2p, 3p, 4p, 5p, 6-+10 x20

db side bend
50, 60 x15

ghr
10x3

10min biking cooldown, stretching

mon
mil press
65x8
95x5
110x5
120x5+(8)
75x10 x6

db conc curl
30x12
40x8
50x4

bb curl
75x6

shrug
225x10
315x10
405x6
225x8

30min arc trainer

toosday
dl
135x8
225x5
255x5
290x5
330x5+(8)
185x10 x5

leg press
2p, 3p, 4p x8
5p, 6p x6

calf on leg press machine after doing LP set
2p, 3p, 4p, 5p, 6p x20

db side bend
55, 65 x15

30min biking

thurs
bench
135x8
150x5
170x5
195x5+(10)
135x10 x5

db conc curl
30x12
40x8
45x5

db fly
30, 40, 50 x8

kroc row
65, 75 x15

tri ext
70, 85 x8
100x6

10min arc trainer

did 11 reps on bench but had a tiny bit of help on the last one so not counting it, felt pretty good...PT tomorrow morning then going to do squat, will see how it feels...fingers crossed

fri
squat
95x10
135x10 x5

decided to hold off starting 531 on squat just to make sure that my hip is better, figured sets would help stabilize anything and then go at it hard in a week or two

GHR
8x4

leg raises
8x3

db side bend
55, 65 x20

1hr arc trainer (820cal)

Havent DL'd or squatted in over a month, went through 3 weeks of PT and now my SI joint is not rotating out as much which was the problem i guess. Have been doing a ton of upper body and core work

Started jogging 2-3 times a week for 5mins at a time for now, gonna go to 10 starting next week most likely.

tl;dr still lifting but not pooping workouts atm cuz nothing super or worth keeping track of imo

so your basically a full-blown cardio fag

no, youre too dumb to understand what i said

*you're

Lifting with a fat bar sucks, going to really suck if I change gyms and it does not have one...shits fucking my grip up I think

Also jogging sucks

the apostrophe doesnt matter if the word is used properly

just an fyi faggot

ie you cant just dog on him for the apostrophe when the rest of the sentence has no formatting

tldr stfu nigger

bumping for an update

Been rehabbing my SI joint trying to strengthen it before I start lifting really heavy again, which mean tons of core work 2x a week and still some light leg stuff that does not involve that much mainly leg press and some deadlifts/prone ham curl/ab and adductor work, etc

Jogging for 4mins at 6mph, starting to do that every 2 days and going to be slowly increasing the time on that so I can run a mile first, then 2 miles at that speed before increasing the speed anymore...hardest part is not the being tired its being out of breath due to bad lung capacity due to years of smocking. Going to be getting better with work, good thing i quit almost 1.5years ago for good.

Or did you mean pic update?

no, i meant just an update

yeah, i still have same problem with lung capacity too; after 3 years i quit
right now that it's a bit warmer here so i switched to bike rides: 5-10 miles with fastest pace i possibly can

after many exams during the winter and not training ofc, i feel that i'm out of the shape again

Did sets of 225 deadlifts last week, did 5 sets of 315x5 today and feel pretty good

Stil not sure on squats, but going to try light work friday and see how it feels

Starting weight and current weight?
You looking to continue to lose weight/trying to build muscle or maintain?
Either way, those are some pretty nice before/after pictures. Big improvement, you must feel a lot better in general, which is awesome.

Starting weight was around 340-345, now at steadyish 240-245, need to cut more and now that I am starting to run and eat right again I think it will. Have extra skin on stomach.

Main goal now is to be in shape for either federal academy or local pd academy