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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Well I had a skin fold test done 2day. According to the results I'm 16% bf @188lb. This means I've ...


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Old 01-26-2009, 06:11 AM   #791
Ross86
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Well I had a skin fold test done 2day. According to the results I'm 16% bf @188lb. This means I've gained a whopping 7lb lean muscle mass in a year.... wtf. Also my biceps have not changed in a year. I'm still at a massive 14.5". I know I'm doing pretty much strength training but I assumed the mass gains would be better than they have been. Slightly dissapointing to say the least.
That's what you get for cutting.
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Old 01-26-2009, 11:42 AM   #792
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Yes I suppose you're right.
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Old 01-26-2009, 12:58 PM   #793
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Your size might not have increased as much as you'd like, but your routine is not tailored to that goal.

Instead of looking at something you weren't intending to increase, look at what you were trying to increase. If you managed to increase your 1RM by 5lbs over the last year then you should be disappointed, but that isn't the case is it.

If you went to a strictly mass oriented program, would you expect to crush old PR's? Of course not.

If you went to a strictly strength oriented program, would you expect to tip the scales? See above answer.

And yeah, shame on you for cutting.

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Old 01-26-2009, 04:06 PM   #794
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I was inexperienced! lol I didn't know any better.

I realized my program is very strength oriented and I should not expect to optimal size gains but this just seemed a bit low. However I probably had gained more than that but ended up losing 2-3lb (or more?) of muscle during my cut. Nothing to do but to keep at er I suppose.

As far as strength gains I've done alright. A year ago I was at:

Deads - 145kg (319lb)
Squats - 255lb
Bench - 220lb
MP - 135lb (I think?)

And now I'm at:

Deads - 170kg (375lb)
Squats - 280lb (not recent... I can paralell box 315lb)
Bench - 245lb
MP - 165lb

I'm not overly enthused with the results but there is some improvement there. I'm happy with MP and deads mainly.

IW
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Old 01-27-2009, 08:18 PM   #795
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Tuesday Jan 27th/2009

Weight: 188.5lb

DE Deficit DL
-bar x 5
-135lb x 5
-185lb x 3
-205lb 8x2


Back Extensions
bw + 25lb x 10
bw + 35lb 3x10


Oblique Flexion/Stability Supersetted
4xAMAP

IW
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Old 01-29-2009, 06:08 PM   #796
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Thursday Jan 29/09

20mins LISS cardio on the upright bike

Haven't done cardio in a while. I'm terribly out of shape. This should help drop weight a little bit quicker.

IW
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Old 01-29-2009, 06:29 PM   #797
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Quote:
If you went to a strictly mass oriented program, would you expect to crush old PR's? Of course not.
i would. More size=more strength. (lb for lb maybe not, but overall)


IW - I think your doing an amazing job. For one like Ross said your cutting , so to increased your lean body mass by 7lbs in one year is GREAT !!

Also be happy your arms are still 14.5 and not 14 or less. No gain is better than a decrease espeically when you've lost body fat !

Keep it up and you might hit 200 by the end of this year while keeping that low body fat.

And your numbers for strength are amazing too !

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Old 01-29-2009, 07:04 PM   #798
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Thanks for the encouragement ALOT! Much appreciated.

IW
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Old 01-29-2009, 11:10 PM   #799
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YEEEESSS! ALOT your nickname has stuck nicely

Dub you have come a long way dude.Especially after switching to strength orientated routines,Keep at it!!

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Old 01-30-2009, 09:22 AM   #800
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Oh I'm not just going to quit! lol Thanks for keeping my head up guys.

I've been tossing around the idea of doing 4 weeks volume program rotated with 4 weeks strength program. Any thoughts on that?

IW
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