Alright ladies and gentlemen.
Lets use this thread to track our progress throughout 2024.
We are gonna start it off with current stats.
You can choose as much or as little stats as you want to provide along with a before pic if you are feeling brave.
DJ
Current weight: 268 lbs
I have a tape measure somewhere. I want to measure my waist and my biceps to keep track of those gains on my arms. I might measure my chest as well since I want to work on getting rid of my flesh moobs and gaining muscle in my moobs.
I'm in 🙂
I'll think a bit about what I want to measure. I'm already tracking weight lifting performance, but bicep circumference and that sorta stuff isn't really something I've thought about.
I guess it makes sense to measure these things in the mornings when it's less affected by pump and meals and that sorta stuff. The arm should be hanging right down so the amount of flex doesn't become a factor? Are those the right ideas?
yeah that sounds about right.
Also you can measure it relaxed which I think you are gearing more towards.
Some people like to measure if flexed. If you measure it flexed make sure to add that little note in and do it on a flat surface like a table.
I may decide to track a particular lift.
At present I can do a few reps with 100kg on the bench press. I'll set my target for 10 reps and if I get there, set another target.
Its chest day tomorrow so I'll see where I'm at and go from there.
OK I can do 6 x 100kg.
I might actually be able to achieve this.
I'll post a pic in June/July and one at the end of the year just to show I've kept in shape.
My current weight as of this morning is 257 pounds. I've been hovering around the 240-260 range for months now, I do want to see if I can look into ways to break through that barrier.
Though I think I know some things that have been limiting me as of late. My current calorie limit for the past 3 months has been 1800, up from the previous 1500, plus the holidays have been so hectic for both of us that we've eaten out more. My chest has also been outgrowing my sports bras, so I'm not getting in the best workouts. So I can work those out first and see if I can start losing at a decent rate again.
Ok, so I've made a few measurements this morning before any exercise or meals, so this should be the smallest me at the moment.
- Weight - 87.7 kg
- Thighs - 58 cm
- Waist - 97 cm
- Bicep right relaxed and hanging limp - 33.5 cm
- Bicep left relaxed and hanging limp - 32 cm
- Bicep flexed (measured both) - 37 cm
- Chest right above nips - 100 cm
Besides weight, I expect it'll take a while before these numbers change in a way that's apparent and not just from having a tighter or looser measuring band, so I'm thinking maybe measuring again in like.. 3 months time? 🤔
I have a slight Christmas chub, but that should take care of itself. I think I'll just continue doing what I'm doing.
@Guybrush Yes 3 to 4 months time is what I was thinking is a good update window or whenever you feel ready to document your progress. I think I might do every 4 months instead of quarterly but quarterly is what I had in mind for this thread when I was making it.
Stating the obvious here but remember if your numbers go down or don't change, if you're also getting stronger you've probably just lost fat so don't be disheartened.
If your reps/weight are going up you are #winning.
EDIT: I did 102kg x 5 last night but did more on 90kg, think it was 9, 8, 8.
I may do dips for my chest day next (Monday) but either way I won't be aiming for 100kg x 10 for a couple of weeks now.
Not sure what my weight is but I have been walking to get some cardio in. I haven't even gone to the gym yet this year but want to make a pattern of that in my walks. Plus doing some planking and situps, all together at one time would get me moving and progress.
As some might have noticed, my last post about working out was after I injured my back and that was indeed my last workout.
My back itself was fine on the next day but I also managed to pinch my sciatic nerve which lead to a lot of pain throughout the next weeks.
Even though I could have probably trained my upper body I was too worried about worsening my condition to do even that. I was mostly fine again by christmas but then came the holidays and I didn't really have the time nor the motivation for training.
For this year my main goal is to lose the weight I put on during the last months. While I'm probably borderline anorexic by american standards I am the fattest I've ever been and I don't like that. Therefore I'll diet hard and try to move more. Currently I weigh 96,9 kg at 192 cm. I want to lose at least 10, maybe even 15 kgs.
I also want to make my training more efficient this year, since I've got a lot to do at work but still want to have time for other stuff. I will decrease the amount of exercises per workout, I will focus less on strength, since strength training takes longer and I will drop some cool but arduous exercises, like the deadlift.
I will still use a PPL split but I will add a seventh "bro day", where I focus on some upper body isolations. My aim is to work out around 30 minutes each day, although it'll probably take longer. I'll also experiment with res5t pause sets and supersets to further save time.
The current exercise plan is below, although I'm sure I'll have to fine tune it when it comes to exercise variations, as well as weights and reps.
Day 1
Barbell Row
Pullup
Curl
Day 2
Bench Press
OH Press
Pushdown
Day 3
Squat
Back Extension
Day 4
Pullup
Row
Curl
Day 5
OH Press
Bench Press
Pushdown
Day 6
RDL
Squat
Day 7
Curl
Overhead Extension
Fly
Lateral Raise
I did notice you haven't posted much exercise related lately. Are you completely healed now?
Your program looks pretty good, I think, although I did notice it's light on leg exercises 😄
QuoteWhile I'm probably borderline anorexic by american standards
(https://i.ibb.co/1GFQKb3/ezgif-5-8075404f40.gif)
Quote from: Guybrush on Jan 08, 2024, 07:42 PMI did notice you haven't posted much exercise related lately. Are you completely healed now?
Your program looks pretty good, I think, although I did notice it's light on leg exercises 😄
Yeah, I'm fine now. After a long car drive I feel a distant, ghostly cramp in my leg but its almost unnoticeable and doesn't bother me at all. I'll still be extremely careful though.
Leg exercises always fuck me up, so my usual leg day wasn't that different even before. I used to do a squat variant, a deadlift variant and back extensions.
I'll certainly not be jacked with this program but I think it'll be enough to look relatively sexy and stay healthy which is what I want. Looks like my dreams of big weights on the three big lifts will never come through but whatevs.
What is your dream of big weight for the big three
@grindy?
Triple digits in KG on all of them?
Quote from: jimmy jazz on Jan 08, 2024, 10:19 PMWhat is your dream of big weight for the big three @grindy?
Triple digits in KG on all of them?
I was already in the triple digits for squat and DL.
Wanted to be able to do five good reps with 150kg for DL, 125 for Squat, 100 for BP. Also 75 for OHP.
Pretty realistic numbers imo, although I'd probably have struggled a lot with BP and OHP.
I'm in for this. I need a push to become a bit more focused on my fitness/weight loss journey 😊
I'm in the middle of the second week of my training today. Been working out daily, except for two days when I had actual good reasons not to.
I'm still extremely weak after my injury and subsequent lazy-ass existence but already seeing minor improvements.
Really enjoying the new training program - half an hour every day is chill af.
I am having doubts whether this is not too little volume to be effective but I'll stay optimistic for now and adjust if I see myself stagnating later on.
Weight loss is going great. Eating healthy feels good and while I am hungry a lot, it's very minor hunger, no cravings or anything like that.
I'm down from 96.9kg to 92.5, although most of it is obviously water loss, nobody loses fat that fast. Still, I'm already looking quite a lot better and I love it.
Quote from: jimmy jazz on Dec 30, 2023, 11:17 PMOK I can do 6 x 100kg.
I might actually be able to achieve this.
I'll post a pic in June/July and one at the end of the year just to show I've kept in shape.
102kg x 6, 4, 4
Quote from: Mindy on Feb 02, 2024, 08:33 AMthis dude hella motivating since I found his social media
might try the push, pop up, back down for one more push up, pop up, back down for one push (https://boxden.com/smilies/ra2NRDo.png)
Thats a variation of 8 counts from bootcamp. Did you not do 8 counts in bootcamp?
Quote from: DJChameleon on Feb 03, 2024, 08:57 PMThats a variation of 8 counts from bootcamp. Did you not do 8 counts in bootcamp?
maybe but we never named them "8 counts" and what those are, are what I would call burpees.
Quote from: Mindy on Feb 04, 2024, 12:25 AMmaybe but we never named them "8 counts" and what those are, are what I would call burpees.
They are technically burpees but the reason we named them 8 counts is because when they would punish us. They would go through the numbers but sometimes they would stop and repeat numbers for us to repeat the actions like 3434563434 then back to 12345678.
Struggling with diet motivation lately. I lost a few kilos and look and feel pretty great. Part of me wants to have the more shredded look with more defined muscles and shit but part of me is asking: Why? I like myself, my girlfriend likes me, I'm healthy and in good shape. And I fucking love food.
Quote from: grindy on Feb 12, 2024, 10:31 AMStruggling with diet motivation lately. I lost a few kilos and look and feel pretty great. Part of me wants to have the more shredded look with more defined muscles and shit but part of me is asking: Why? I like myself, my girlfriend likes me, I'm healthy and in good shape. And I fucking love food.
Yeah eating is why I'm not concerned with being ripped.
It's just too much.
I don't actually think it looks good either really outside of the 70s era guys. You look better with a bit of fat on you. Especially if you're natural.
Quote from: jimmy jazz on Feb 12, 2024, 02:09 PMYeah eating is why I'm not concerned with being ripped.
It's just too much.
I don't actually think it looks good either really outside of the 70s era guys. You look better with a bit of fat on you. Especially if you're natural.
Being bodybuilding lean is anyway not something I strive for. I'm currently probably somewhere slightly below 20% bf, would be nice to get to 13-15%, but I'll have to see how that goes.
I'd think in any case, looking shredded sounds like a summer project 🙂
I've damn near put on 10 kgs since I started.. If only it were 10 kgs of pure muscle 😄 probably a lot of water retention and fat in there.
Edit:
I said I'd upload a pic when I got to 6 months, so here (https://drive.google.com/file/d/1NTFrpKgzpLpeuM_F_DgE_LD3bEEuPKTd/view?usp=drivesdk) it is. I had to kinda crop it out of a larger pic, so quality is a bit shitty.
I'm sure I could've gotten further with more proteins, being less sick, having more time etc... but I also feel satisfied for sticking with it by and large.
Besides this, I'm not really showing my bod to anyone, so I guess it'll stay mostly hidden until summer. I still have time to grow more beef.
Very vikingy. Well done.
Definitely can see a difference.
Buzzing for you mate.
#Proud
Thanks mates 😊
Keep up the good work. Stoked for you.
You've done really well GB. You look great!
Thanks again, guys 😁
Aaaand now it's been seen, I think it's time to take it down 😅
Bench 100kg is gonna be one of my goals. Hoping to hit it in maybe the next three months or so. I'm going to start building up towards it.
Props for the goal and using proper units.
I'm thinking of focusing less on hypertrophy and focusing more on stamina and flexibility, so getting to a more functional kind of fitness basically.
I'm not sure what that should mean just yet in concrete goals.
I should see if I can still do a 10 km jog and at what time. Just doing it without stressing too much, I think I did it at around 54 minutes the last time I did it which was... 2018 😅 I've been a slob for most of the time since then.
Quote from: Guybrush on Mar 07, 2024, 09:14 PMI'm thinking of focusing less on hypertrophy and focusing more on stamina and flexibility, so getting to a more functional kind of fitness basically.
I'm not sure what that should mean just yet in concrete goals.
I should see if I can still do a 10 km jog and at what time. Just doing it without stressing too much, I think I did it at around 54 minutes the last time I did it which was... 2018 😅 I've been a slob for most of the time since then.
H-word is functional af. Cardio is always a good idea. Flexibility is overrated.
Quote from: jimmy jazz on Mar 07, 2024, 09:49 PM(https://c.tenor.com/xNeBLTlxGncAAAAC/tenor.gif)
Tore started! It's his fault!
Current physique:
(https://i.imgur.com/7iUO87a.jpeg)
Considering this is shitty lighting and no pump, I'm overall happy with myself.
Chest looks way better irl than here. Still much fatter than I'd like to be, but apart from my massive lovehandles still happy with my looks.
I have baby calves but I just gave up on them. Trained them hard af for years without any real gains. Gotta accept the genetic lottery with this one.
You've cropped the best bit off but I'll allow it.
Great stuff. Arms and shoulders have size and are sculpted. Good quads.
Very well done Big G.
Quote from: jimmy jazz on Apr 25, 2024, 12:56 PMYou've cropped the best bit off but I'll allow it.
Great stuff. Arms and shoulders have size and are sculpted. Good quads.
Very well done Big G.
Thanks, man!
Wearing closed slippers in this one, so I assumed you'd be disappointed anyway. Sorry for that!
(Join my onlyfans for more, though.)
100kg x 8 for bench press
Two more reps 🙏
Quote from: jimmy jazz on Jun 12, 2024, 11:42 PM100kg x 8 for bench press
Two more reps 🙏
Damn, that's badass. Meanwhile I am unable to do more than one rep with 90. Second time trying 92,5 today and failing. I'd like to do 100 for one rep by the end of the year.
Thanks Big G. Progress is really slow for me now but still making gainz.
Good luck.
I seem to be making gains although exercise has dropped considerably 😅 I get like maybe two 1 hour sessions each week? Feels more like maintenance, but I'm still adding reps to everything.
It's a few days off being exactly a year to my wedding and rather than giving myself weight loss commitments, I am going to give myself fitness and nutrition goals instead.
I am committing to 4 weeks of eating in a calorie deficit, hitting my daily step target, running 3x per week and no alcohol.
I do have 3 days in Copenhagen at the start of July which I will enjoy but also I want to make smart choices. Another goal is to keep a sustain everything right up until I go and get back to my plan as soon as I am home, I have a bad habit of sacking it off a week early and taking 2+ weeks to get back in to the swing of things. It isn't exactly ideal when I am away every other month 🫠.
I'm ending this year at 285. It's definitely a combination of muscle weight as opposed to fat weight. I have to take in body fat percentage even though I still look chubs but I don't feel it the same way as earlier in the year.
I don't know what my weight is because the scale's batteries have been dead for a long time.
I am unsure about my future in crossfit. I like the social aspect, but I have also realized that it's made me compare myself to all these fitness superfreaks that go there. I can't exercise as much as they do and I'm generally older. I don't juice. I can't possibly keep up and I perpetually feel like a runt in there. In other words, while my fitness condition is certainly much better than last year, my self-esteem is actually lower. I'm aware and this helps, but it still affects me.
Yeah, working out tends to manifest body dsymorphia. Where you compare yourself to others or constantly try to improve because you don't feel like you look good enough as you could be.
Quote from: DJChameleon on Dec 31, 2024, 11:59 PMYeah, working out tends to manifest body dsymorphia. Where you compare yourself to others or constantly try to improve because you don't feel like you look good enough as you could be.
The cruel irony of exercise, it seems 😄