My Training Journal

[ghettostudmuffin]

That's crap.

I'm 5'8.5" and 233lbs stripped. My resting heart rate was taken as 64bpm today and that was after drinking a 5 hour energy. I had to go through a series of 4 max effort exercises on iso-kinetic machines and it was literally one of the hardest workouts I have ever done. Even after a 5rm on a simultaneous back extension/flexion maching where I was generating over 358lbs of force from the spinal erectors alone and over 170lbs on the flexion(think cable crunch) my heart rate didn't go past 132bpm and that's about 20 seconds of all out full force effort through the full range of the concentric and eccentric phases of the lift.

210lbs at 5'7" is not too big for your health unless your are a total fatass with zero cardio.

I'm not gonna bother saying why I think it's waste of time to be cutting, but I just wanted to clarify I don't agree with this.

I know a serious powerlifter who is 5'6" and 230lbs and he is built like a fuckin brick shit house.

I will admit I have not seen EM, so maybe he does look like a chubby fuck and has no cardio.

P.S. Sometimes it's difficult to hear the tough love which is what Andalite was doing. If you want to take it completely negative like that then that's your choice, but don't go complaining when you're still pushing shit weight a year from now.

 

[Tblock1]

That's crap.

I'm 5'8.5" and 233lbs stripped. My resting heart rate was taken as 64bpm today and that was after drinking a 5 hour energy. I had to go through a series of 4 max effort exercises on iso-kinetic machines and it was literally one of the hardest workouts I have ever done. Even after a 5rm on a simultaneous back extension/flexion maching where I was generating over 358lbs of force from the spinal erectors alone and over 170lbs on the flexion(think cable crunch) my heart rate didn't go past 132bpm and that's about 20 seconds of all out full force effort through the full range of the concentric and eccentric phases of the lift.

210lbs at 5'7" is not too big for your health unless your are a total fatass with zero cardio.

I'm not gonna bother saying why I think it's waste of time to be cutting, but I just wanted to clarify I don't agree with this.

I know a serious powerlifter who is 5'6" and 230lbs and he is built like a fuckin brick shit house.

I will admit I have not seen EM, so maybe he does look like a chubby fuck and has no cardio.

P.S. Sometimes it's difficult to hear the tough love which is what Andalite was doing. If you want to take it completely negative like that then that's your choice, but don't go complaining when you're still pushing shit weight a year from now.

bullshit. I'm not trying to offend you here but with your lifting numbers there is no way you are that jacked. You are almost certainly 20%+ bodyfat which is unhealthy. Resting heart rate, although an important indicator of cardio health means shit for the rest of your health. You got to remember too that he is 16 years old I do believe 5'7 210 is a little too much weight for a 16 year olds joints to be carrying around. This is an interesting discussion though but even if em is 8% bodyfat 210 pound is a little heavy to be carrying around on a 5'7 frame at 16 years old. If he were 20 this would be a different story though

 

[ghettostudmuffin]

Lol.

I could blow your assumptions on relative bodyweight to height and age and it's affect on health away from all the guy's I knew in high school, but what's the point?

Something else to consider is that a strong, healthy lifting bodyfat % for many lifters is between 10-20% depending on genetics. Standard heavy weight powerlifter and weightlifter bodyfat % is around 15-20%. For many people trying to lift big on sub 15% bodyfat is not actually ideal for a host of reasons that I won't bother going into here. Everyone's untrained natural bodyfat varies as well. You might sit at 14% doing nothing. I might be 17%, but proportionally much bigger.

You're assuming alot. I've been around alot of high level lifter's and around a handful of absolute genetic freaks as well as studied the iron game for close to 17 years now and have made as many stupid mistakes as anyone so I'm generally not spewing bullshit when I say something nowadays.

I've gained roughly 28lbs in the last 4 months just lifting and eating. Add in muscle memory and I've put just under 100lbs for reps on both bench and squat in that time. In 6 months to a year I'll be far stronger. Am I concerned about carrying a little extra bodyfat? No. I train hard in the gym. Most of my food intake is pretty solid. I supplement with fish oil, vitamin/minerals. I do moderate cardio a couple times a week. I feel solid. My heart rate is below the average healthy heart rate for my age and my blood pressure is normal. I have gained bodyfat, but relative to my untrained state I haven't gained that much.

Good luck with your lifting.

 

[Tblock1]

Lol.

I could blow your assumptions on relative bodyweight to height and age and it's affect on health away from all the guy's I knew in high school, but what's the point?

Something else to consider is that a strong, healthy lifting bodyfat % for many lifters is between 10-20% depending on genetics. Standard heavy weight powerlifter and weightlifter bodyfat % is around 15-20%. For many people trying to lift big on sub 15% bodyfat is not actually ideal for a host of reasons that I won't bother going into here. Everyone's untrained natural bodyfat varies as well. You might sit at 14% doing nothing. I might be 17%, but proportionally much bigger.

You're assuming alot. I've been around alot of high level lifter's and around a handful of absolute genetic freaks as well as studied the iron game for close to 17 years now and have made as many stupid mistakes as anyone so I'm generally not spewing bullshit when I say something nowadays.

I've gained roughly 28lbs in the last 4 months just lifting and eating. Add in muscle memory and I've put just under 100lbs for reps on both bench and squat in that time. In 6 months to a year I'll be far stronger. Am I concerned about carrying a little extra bodyfat? No. I train hard in the gym. Most of my food intake is pretty solid. I supplement with fish oil, vitamin/minerals. I do moderate cardio a couple times a week. I feel solid. My heart rate is below the average healthy heart rate for my age and my blood pressure is normal. I have gained bodyfat, but relative to my untrained state I haven't gained that much.

Good luck with your lifting.

I'm sorry but you're using kind of lame evidence. Powerlifters are not at all healthy.....seriously none of them are, most die young, or are so messed up by the time they are 40-50 they can barely walk down the street. I'm not saying there is anything wrong with that, they spent their life doing something they love and acheived far more than most people. EM wants to stay healthy and losing a little weight probably was a good thing for him. However I think he is naturally heavierset like you so he probably shouldn't drop down below 185 or at most 180. Up to 20% bodyfat can be healthy for sure and it sounds like you take good care of your health so the more power to you! I just don't believe that over 20% is a natural and healthy state for people to be in.

My untrained bodyfat percentage was 6.8% freshman year when I was insanely skinny lol like 133 5'9. Now I'd say I'm 12-14% But I'd say for my build type that is perfect for lifting.

One last point: You said yourself one time that you were like 160-170 in highschool. Don't you agree that 210 pounds is a lot to be carrying around for a 16 year old who is only 5'7? I mean I just dont think still growing joints like that are made to have that much.

Anyway I love discussions like this and meant no offense to anyone stay healthy

 

[ExtraMile]

Yes I was a fat fuck with no cardio at 209 I'm feeling great now I'm leaner and want to keep going for a while longer. I foubt I'm even 15% bf yet...

 

[ramnares]

I'm with T on this one, 210 is a lot to be carrying around for your height at your age. I think the important thing here is to recognize how young you are. Sure you'll lose strength cutting and getting to a better body fat %, but it'll be worth the suffering when you build back up and it's all muscle instead of flab.

My workout partners always complain that I won't grow because I do 'a lot' of cardio (to them it's a lot) but if I can bench 400 lbs but can't run to the end of the block then what's the point???

 

[miked8c]

dude, I don't want to die early from lifting weights.

 

[ExtraMile]

I'm with T on this one, 210 is a lot to be carrying around for your height at your age. I think the important thing here is to recognize how young you are. Sure you'll lose strength cutting and getting to a better body fat %, but it'll be worth the suffering when you build back up and it's all muscle instead of flab.

My workout partners always complain that I won't grow because I do 'a lot' of cardio (to them it's a lot) but if I can bench 400 lbs but can't run to the end of the block then what's the point???

Exactly bro. Good points.

 

[JDid23]

Yeah EM... in the past i've spoken to you about cutting a lot and i am glad you're losing weight. As others have said, it's not only healthier in the long run, but it's also going to make you feel better about yourself once beach season comes

Keep up the good work bro!

 

[ExtraMile]

Today - Back, Forearms, Calves

Close Neutral Grip Chins
15 boo ya
9
7
5

Close Neutral Pulldowns w/ Fat Gripz
7 plates x 20, 16, 13

Wide Grip Seated Cable Row (straight bar)
not sure on the weights but I think I did
10 plates x 20
12 plates x 15
14 plates (stack) x 8

DB Pullover
72lb DB x 14 PR
72lb DB x 9
72lb DB x 8
72lb DB x 7

Seated DB Shrugs
72lb DB's x 10 PR
72lb DB's x 10
72lb DB's x 8
55lb DB's x 16

Standing Cable Rear Delt Flye
20lbs x 16
20lbs x 11
10lbs x 25
10lbs x 20

-supersetted with-

One Arm DB Row w/ Fat Gripz
(left/right)
55lb DB x 12/12
55lb DB x 12/8
55lb DB x 10/10
55lb DB x 8/8

Standing Calves
154 x 16
-rest pause-
154 x 8
-rest pause-
154 x 6
-rest pause-
154 x 5

Seated Calves
90lbs x 8 -reverse dropset- 100lbs x 4 -dropset- 80lbs x 8
115lbs x 6

5mins cardio - gym closed before I could finish

also did 6-8 sets of light pinwheel and zottman DB curls with the fat gripz. Did 3 sets while I was waiting for the smith machine to do standing calves, did another set before seated calves and I think 2 more sets afterwards. Used the fat gripz on all. Pumped my forearms up pretty good. It was all light weight and easy for my bi's but pumped the shit out of my forearms, especially the zottman curls. I did some sets with 33's of pinwheel curls and then aload of sets with 22's and did zottman curls. Fun stuff.


good workout, pretty long though.

jdid - thanks bro