New year, new cut, new split...Anyone care to comment? [Forum Archive]

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New year, new cut, new split...Anyone care to comment?

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Posted by: crazy_enough

I would like some input on my new split. i'm starting a cut(2500-2700 cals daily) after an 8 week bulk and would really appreciate any feedback and criticism on my training for max results in mass and definition...I plan on training 1 body part a day except on back (traps) day where I will also train chest. Keep in mind I train from home with somewhat limited equipment...THANX!

Split, 5days/week

day 1: Shoulders

Arnold press 8 reps X 4 sets, 90 sec rest
lat raise 10 reps X 3 sets, 60 sec rest
bb upright row 12 reps X 3 sets, 60 sec rest
bb front raise 15 reps X 3 sets, 30 sec rest

Day 2: Bis

Ez bar curls 8 reps X 4 sets, 90 sec rest
inclined hammer curl 10 reps X 3 sets, 60 sec rest
alt. db curl 12 reps X 3 sets, 60 sec rest
back to ez bar curl for 2 sets to failure(anywhere from 3 to 7 reps) with 30 sec rest inbetween

Day 3:Back(traps)/chest
AM:
deads 8 repsX 4 sets, 90 sec rest
bent over lat raise 10 reps X 3 sets, 60 sec rest
bent over row 12 reps X 3 sets, 60 sec rest
PM:
bench press 12 reps X 3 sets, 60 sec rest
db pullovers 15 reps X 2 sets, 60 sec rest
inc flies, 12 reps X 3 sets, 30 sec rest

Day 4: tris

kickback 8 reps X 4 sets, 90 sec rest
skull crushers 10 reps X 3 sets, 60 sec rest
Overhead db ext 12 reps X 3 sets, 60 sec rest

Day 5: Legs

Squats warm up set, 15-20 reps then 8 reps X 4 sets, 90 sec rest
lunges 10 reps X 3 sets, 60 sec rest
good AM's 12 reps X 3 sets, 60 sec rest
Ham curls 15 reps X 3 sets, 30 sec rest
standing calf raise 15 reps X 3 sets, 60 sec rest

There you have it...Any thoughts?

Posted by: CowPimp

That routine has too much volume for my liking, and I don't really like 5 day splits because it forces one to lift a minimum of 3 days in a row. Make sure you goto failure only rarely, because your central nervous system is not going to like it if you hit failure on a lot of those sets.

In particular, I think you need to lower the volume for your biceps and triceps.

Posted by: crazy_enough

Quote:

Originally Posted by CowPimp

That routine has too much volume for my liking, and I don't really like 5 day splits because it forces one to lift a minimum of 3 days in a row. Make sure you goto failure only rarely, because your central nervous system is not going to like it if you hit failure on a lot of those sets.

In particular, I think you need to lower the volume for your biceps and triceps.

Actually, I train, mon-tue, take wed off, train thu-fri, take sat off, train Sun...Never 3 days in a row...

Can you suggest specific changes that you would make? I very rarely hit complete failure, but I like the pump and have gotten good results from reaching it when training biceps...
I thought this may work great as it kicks up the intensity(burning more cals during cut) and builds endurance with the high rep sets...

Posted by: CowPimp

Quote:

Originally Posted by crazy_enough

Well, then you are training Sunday, Monday, and Tuesday. That is 3 days in a row...

Here are my suggestions, implement them how you see fit, or not at all if you so desire:

Reduce the volume of your shoulder workout. Your anterior deltoids already get hit pretty good when doing compound pressing movements. You have 3 movements heavily involving your anterior deltoids. 1 or 2 is probably sufficient.

Decrease the volume of your arm workouts. I feel doing any more than 6 sets for each arm muscle is unecessary. You are no longer creating overload, you are just inducing fatigue. This does not lead to strength or hypertrophy.

Switch to a 4 day split and workout no more than 2 days consecutively.

Posted by: crazy_enough

Quote:

Originally Posted by CowPimp

Well, then you are training Sunday, Monday, and Tuesday. That is 3 days in a row...

Here are my suggestions, implement them how you see fit, or not at all if you so desire:

Reduce the volume of your shoulder workout. Your anterior deltoids already get hit pretty good when doing compound pressing movements. You have 3 movements heavily involving your anterior deltoids. 1 or 2 is probably sufficient.

Decrease the volume of your arm workouts. I feel doing any more than 6 sets for each arm muscle is unecessary. You are no longer creating overload, you are just inducing fatigue. This does not lead to strength or hypertrophy.

Switch to a 4 day split and workout no more than 2 days consecutively.

OMG, DUH!!!! I used to train on a 4 day split, for like the last few months, now Im only on day 3 of my cut and must have had a blood clot or a blonde attack not to figure our that id be training 3 days in a row...hummmm....Am I turning into a meat head??lol

Do you feel that I am using enough variety in this split? I mean, you mentionned how im hitting my ant. delts maybe a little much...I am really trying to concentrate on whatever needs the most work but dont wanna overdo it....

Yet, after my first bi's session of this split, yesterday, IM SORE for the first time in i dunno how long....feels awesome!

Posted by: Archangel

Just my opinion, but I would start off with my larger muscle groups first, then work my way down to the smaller ones. example: Monday-Push group(chest,shoulder,tri's) Wed-Legs, Fri-Pull group(back,traps,bi's) and obviously a whole lot less in the volume department!!! But thats just me!!!

Posted by: chunky34

Quote:

Originally Posted by Archangel

Just my opinion, but I would start off with my larger muscle groups first, then work my way down to the smaller ones. example: Monday-Push group(chest,shoulder,tri's) Wed-Legs, Fri-Pull group(back,traps,bi's) and obviously a whole lot less in the volume department!!! But thats just me!!!

Good advice archangel.

Like it was already said, I would lower the volume too. But the most important thing is not what we say here, the important thing is that whatever your split like, you need to increase the weight each workout to see size gains. Size gains come with progressive loading, and you need to do it without overloading your CNS. That's why I suggest you to lower the volume, to avoid cns overload.

Posted by: crazy_enough

I do up weights, on about every second w/o for each muscle group...Depends how Im feelin though, wont compromise form for more weight.
Should I simply lower my rep range and maybe drop a set on each exercise or move into a 12-10-8-6-10 scenario...??

Posted by: chunky34

I would definitly drop a set on each exercise at least.
For the rep range, it is a good idea to think about lowering it since most respond better to lower rep, higher weight for gaining mass. Yes, most... but not everybody. The better advice I could give you is to try different rep range and see what's working the best.

But a good idea would be to change the rep range pretty often, like the P/RR/S method (the sticky). It makes me think of HST so I love this idea

However I would reverse the method to S/RR/P

Posted by: shutupntra1n

I could not help but take notice at these "skewed" numbers. These are the stats that were quoted in your gallery:
Im 5'6" AND 3/4, 175 lbs, BF% currently at 15%.
Bench 220 X 5
Squat 300 X 5-6
Leg Press 875 X 8
and so on......

For some reason you feel the need to EMBELISH your measurements and lifting stats. But, when someone who is a professional FBB they can immediately spot such EMBELISHMENTS.

For example, I am also 5'6 3/4", 163#, with 12.5% BF with a biceps measurement of 14 3/4" and you look NOTHING like this status. Having pointed this out it also proves that your lifting numbers are even more EMBELISHED. Furthermore, some of your lifting numbers are equivalent to those of IFBB pro's frequenting AS use. Sorry for the reality check but when Lis was showing me this site I could not help myself.

I have attached a picture to show you what my above dimensions look like since these numbers are comparable to yours. Re-CHECK your stats!

P.S. - This was not Lis's post...I have been training seriously for 3 years and participate much within the professional FBB industry as well as fitness modeling. Not to mention the certified qualifications that I carry. It is a shame that people on this qualified forum believe and look up to such false gains.

Posted by: Vieope

Quote:

Originally Posted by shutupntra1n

For some reason you feel the need to EMBELISH your measurements and lifting stats. But, when someone who is a professional FBB they can immediately spot such EMBELISHMENTS.

I understand exactly what you are saying, being a professional bodybuilder like myself I could spot right away what is the problem here, doesn´t matter how tight the clothes are they usually screw up the measuraments. Please get naked, take pictures and upload them. Thank you.

Smooooth

Posted by: busyLivin

Quote:

Originally Posted by Vieope

Posted by: busyLivin

there's a simple solution:

You obviously make use of a camera quite frequently, so take a picture of yourself beching 220, squatting 300, or pressing 875.

Posted by: crazy_enough

Quote:

Originally Posted by shutupntra1n

I could not help but take notice at these "skewed" numbers. These are the stats that were quoted in your gallery:
Im 5'6" AND 3/4, 175 lbs, BF% currently at 15%.
Bench 220 X 5
Squat 300 X 5-6
Leg Press 875 X 8
and so on......

For some reason you feel the need to EMBELISH your measurements and lifting stats. But, when someone who is a professional FBB they can immediately spot such EMBELISHMENTS.

Hun, no offense, Ive seen all ur pics, you look great in them, but I am not only thicker and wider, I probably have a much bigger ass!! I love my curves and am fine with them, cant help it if we dont look alike! it would be like saying that Cutler cant possibly be that big as he dont look half as huge as Coleman!!

My measurements were accurate when I posted them, Ill be measured again Feb 4th/05 and will then update accordingly...

As for the weights posted, those are my maxes. 99% of the time I train alone, with no spotter and for a lot more than 3-6 reps...I get to a gym once a week, just to pursue my benching goals which are impossible to reach with my regular training. I am now up to 230.I do not push almost 900 on the leg press every day for 15 reps, once again those are maxes! I could leg press 700 lbs as a teenager and carried almost 400 lbs daily on my legs for years.Always had good lower body strenght...It feels idiotic to have to justify these things, but it aint the 1st time Ive had to do so

...Did you notice I mentionned my BF was then at 15%...Dunno for you, but 2-3% can make a heck of a difference...And I carry about 15 more pounds...Now, after this last bulk(and Xmas food!), my bf is probably a few digits higher. Ive put so much energy, dedication and focus into my bodily transformation, I have no reason to falcify my results!! I am damn proud of what I have accomplished and see no need to embelish things, especially on such a forum!

Im not sure why my question thread turned into this bullshit column of "Judge Judy" and honestly I dont care. I give you props for the obvious hard work that you perform to be in the shape that you are in, but wonder what in the world makes you think that you can can be arbitrary enough to "decide" that my stats are erronous! I have never hesitated to post pics, whether they were absolutelty horrible or showed progress...Sorry to disappoint, but what u see is what u get!

Posted by: shutupntra1n

First of all, you have not seen ALL of my pictures. For this is not Lis posting this, it is her friend. And if you saw all of my pictures than you would have seen hundreds, and I know you have not.
"I probably have a much bigger ass!! I love my curves and am fine with them"...Curves is the better way to put it, and at 175# that is exactly what that is. Not muscle...hence not 15% BF. I am currently at 17% and am in the condition to do professional photo shoots, and if I looked like your SUPPOSED 15% I would not be ready for a shoot. The falsity that you are making is the 15% BF, not your weight. Have your BF checked by someone experienced, because they obviously do not know how to use the calipers.

Please find ONE person who is a natural FBB who can lift with the maxes that you claim to have.

With you what you see is what you get, then I will call it like I see it!!!

Posted by: crazy_enough

Quote:

Originally Posted by shutupntra1n

First of all, you have not seen ALL of my pictures. For this is not Lis posting this, it is her friend. And if you saw all of my pictures than you would have seen hundreds, and I know you have not.
"I probably have a much bigger ass!! I love my curves and am fine with them"...Curves is the better way to put it, and at 175# that is exactly what that is. Not muscle...hence not 15% BF. I am currently at 17% and am in the condition to do professional photo shoots, and if I looked like your SUPPOSED 15% I would not be ready for a shoot. The falsity that you are making is the 15% BF, not your weight. Have your BF checked by someone experienced, because they obviously do not know how to use the calipers.

Please find ONE person who is a natural FBB who can lift with the maxes that you claim to have.

With you what you see is what you get, then I will call it like I see it!!!

Dear, I must admit, I was wrong, as when I first replied, I assumed it was Lis...Secondly, I dont doubt your conditioning for one second...But you are shitting yourself into thinking that I am a fluffy fatso with such minimal ambition that I need to alter my actual results!! I am not in competiton or photo shoot shape, nor did I ever claim that I was!!! I hope to be around 10% bf when I do that! My bodyfat has been tested with calipers and underwater (You sit on a scale underwater and exhale completely and hold for 5 seconds... The resulting number is then used in a formula to come up with your body fat percentage.) and I beleive that the results are fairly accurate...Ill have this doen again in feb...didnt u just say u were at 12.5 btw??

Now, the third point Id like to make is this: I love the fact that you cant find too many women who can lift like I do...I know of one female powerlifter, not bb who lifts quite a bit heavier than I do...That to me is amazing..unforutnately, Im not a powerlifter, dont perform my maxes often and aim more at bbing, but when asked about my stats, I cant help if they dont compare to the "average"!! I have only a year of training under my belt(I trained hard until my early 20's but had been a slob for 5 years since!!) and have realised that I have great potential if I do things right!! Why would I be ashamed of that!?

you mention your hundreds of pictures, certifications, modeling etc...I cant help but feel like you need to reassure yourself of something!! Im sure ure great at what u do, but I also have great confidence and pride in what I accomplish and do not feel the need to compare myself to you or anyone for that matter....Ok, except maybe robin who's got killer abs!

Posted by: shutupntra1n

Coming from me, Lis as well, I will second her idea that regaurdless of how much you can lift or the numbers that one knows to be realistic, your pictures are just not consistant with what are valid stats. I am only 2 inches shorter than you and at my heaviest 175 and well over 15% BF when I was bulking and looked not even close to you. You have no muscle separation, definition, solidness or structure. I think it's wonderful that you lost a lot of weight and although I had questioned your numbers I wasn't going to post anything b/c I did not care to. But my friend in showing her this site couldn't help but be confused at your stats. It has nothing to do with comparing you to ourselves. Any person at that weight and bf and height would look extraordinarily different from you. I would think that other people that have seen what your stats look like in actuality would definitely know from the get go that you are definitely misinformed in your numbers by whomever is measuring you. It's a sadened downfall when people furthermore look to things like this for accurate info and see this sort of posting. Once in a while there are people that are generally stronger than the next person but when it is to the point of being rediculous one has to wonder. I would assume that you being 175# at 15% bf should be very asthetically endowed including your numbers, so I would guess you could do how many pullups? I have trained with NPC men at middle weight classes that have been training for 10 years that press and squat next to what you do. You remind me of Saturday Fever a tad bit. I was just wondering, if your numbers are for real that would take some steady daily training with good equipment. You stated that you train at home with very limited equipment. I wouldn't call 700-900# in plates a limited amount of equipment. There's no denying one would need to train regularly with extensive equipment to gain these measures.

Posted by: min0 lee

Posted by: BigDyl

Quote:

Originally Posted by min0 lee

Having cheat meals, are we?

Posted by: busyLivin

Quote:

Originally Posted by min0 lee

I never get sick of that

Posted by: BigDyl

Theres only one way to settle this debate. We're going to a need a full nude pic from the front and back of each of you. This is the only way we can judge who is the real deal.

Posted by: CowPimp

Quote:

Originally Posted by crazy_enough

Do you feel that I am using enough variety in this split? I mean, you mentionned how im hitting my ant. delts maybe a little much...I am really trying to concentrate on whatever needs the most work but dont wanna overdo it....

There's plenty of variety for the most part. However, I would do something like the following for a shoulder routine:

Military Press x 2
Lateral Raises x 2
Face Pulls x 2

Just a guideline, but something like that...

Posted by: crazy_enough

Quote:

Originally Posted by shutupntra1n

Coming from me, Lis as well, I will second her idea that regaurdless of how much you can lift or the numbers that one knows to be realistic, your pictures are just not consistant with what are valid stats. I am only 2 inches shorter than you and at my heaviest 175 and well over 15% BF when I was bulking and looked not even close to you. You have no muscle separation, definition, solidness or structure. I think it's wonderful that you lost a lot of weight and although I had questioned your numbers I wasn't going to post anything b/c I did not care to. But my friend in showing her this site couldn't help but be confused at your stats. It has nothing to do with comparing you to ourselves. Any person at that weight and bf and height would look extraordinarily different from you. I would think that other people that have seen what your stats look like in actuality would definitely know from the get go that you are definitely misinformed in your numbers by whomever is measuring you. It's a sadened downfall when people furthermore look to things like this for accurate info and see this sort of posting. Once in a while there are people that are generally stronger than the next person but when it is to the point of being rediculous one has to wonder. I would assume that you being 175# at 15% bf should be very asthetically endowed including your numbers, so I would guess you could do how many pullups? I have trained with NPC men at middle weight classes that have been training for 10 years that press and squat next to what you do. You remind me of Saturday Fever a tad bit. I was just wondering, if your numbers are for real that would take some steady daily training with good equipment. You stated that you train at home with very limited equipment. I wouldn't call 700-900# in plates a limited amount of equipment. There's no denying one would need to train regularly with extensive equipment to gain these measures.

Well, Lis and I have been known to disagree and I wouldnt be surprised to find one of her friends or acquaintances to follow the same train of throught! The catch, is we'll need to agree to disagree!!

I never said that I was super defined, cut, in contest shape etc....Although, I must tell you to compare the previous pictures(including my avatar) to the most recent ones...I have pilled on tons of mass in the recent months...beginners luck, maybe, but at 12% bf on the avi pic, my abs were shredded...Didnt pop half as much as I would like them to, but I was cut! I own 500lbs worth of weights, basics: bench, olympic bar, ez curls, db's, and pullup bar...I trained at a gym until Oct of this year when my personnal business kinda exploded and I needed to be at home more! , As Ive mentionned, I still got o the gym once a week for "bench press class", a special form and max class for people who like myself usually train alone! I have said that I do not lift my maxes on a daily basis....I was asked about my stats and gave a "overview", didnt mention curls, deads etc...My leg press abilities have probably gone down a little, but I fortunately dont need to be pushing that much weight regularly to see progress...Squat is now my middle name!My back is my WEAKEST spot, if u check out my pics, ive mentionned that in caption under a pic of my underdevelopped back! My legs, quads especially are oversized for the rest of me, thus my challenge to widen and thichen my shoulders...I never ever claimed to be ready for the Olympia here, but my stats are what they are!

The fact that you are sceptic of my lifting capacities is wonderful to me! I dotn care that u find any of it ridiculous, simply because u dont find it feasable to perform the same lifts!!!

Finally, I think that we could go at this forever....U dont have to be into what Im saying, the same way I dont have to beleive that the body on all ur internet pics is you!! U see where Im going! I know that some people modify, embelish their statistics...My goal, is to grow , learn and go beyond my own capacities....Thats why I came here....Im very passionate about building an exceptional physique and Im still ways form it!I would only be kidding myself if I was falcifying anything on here!

Posted by: shutupntra1n

Forget about how much you lift b/c that doesn't even matter. Your face, neck line, abs and arms are all saggy and flabby. Your midsection is not an hour glass or even a V type look. Your avatar is sooooo small and @ 12% in that avatar you are so full of it. Now it's just the fact that you are sooo lying. Fitness and figure girls compete 12-10%. If you were those stats you would look like Jody May. I can't believe people on here actually would even think you were at 12-15% bf in any of those pics or even close to that. At least I never claimed to be some crazy bf% or weight. Not to mention sweetie, I have met enough people from IM in person

I just think it's so rediculous that someone would look to your success story for motivation and you bs out your butt. You may fool someone around here but you aren't fooling people who know there stuff. You should go get the book "Sliced" and look up the definition of shredded.

Posted by: crazy_enough

Quote:

Originally Posted by shutupntra1n

Forget about how much you lift b/c that doesn't even matter. Your face, neck line, abs and arms are all saggy and flabby. Your midsection is not an hour glass or even a V type look. Your avatar is sooooo small and @ 12% in that avatar you are so full of it. Now it's just the fact that you are sooo lying. Fitness and figure girls compete 12-10%. If you were those stats you would look like Jody May. I can't believe people on here actually would even think you were at 12-15% bf in any of those pics or even close to that. At least I never claimed to be some crazy bf% or weight. Not to mention sweetie, I have met enough people from IM in person

Jesus christ, this has turned into nothing but a comparison of who I should look like...I have remained calm, cool and collected(especially politicaly correct) in previous posts as I found this to be as childish as it gets on these forums, but this is insane!!

If anyone turns to my transformation for motivation, woopedidoo, but I doubt that many people on here need to look up to me!! If they do, well I have done it, I have turned my life around, am building a wicked body and will kill in competitions that I plan to enter within 2 years....but think about it, im allowing about 2 more years of improvements before I consider competing...I am very aware that I am in no shape to compete or compare to any girl or guy who does...Is any skinny girl with 6% bf in contest shape just coz the bf is low?? COME ON!

I dont care about usual guidelines and booklets...For me (in my avi pic) at 169 lbs and 12% bf, I was shredded...I never said comp. shape , I said I was happy with my definition at that point!

I dont have years of training, throwing on mass and cutting under my belt, how in the world can I be expected to look like a pro fbb...Any person with equivalent weight and bodyfat doesnt look the same!!?? My 19 yr old brother was tested with me underwater at the university and came up with 8%!!!8% bf, he's got no abs, definition or cut as he doesnt train!!Ur comparing apples and oranges and frankly, Id rather be the strawberry, so leave me out of it!

Oh, and just wondering, does the fact that you (Lis) dislike anyone who eevn slightly differs form you or your pre-established norms of living have anything to do with these useless posts?? Here Honey, run to everyone u know, tell em Im all about BS so they dont be in "Awwwe" of whatever it is that I do if it makes you feel better with your little self. Sorry to sound so bitter, but being pointlessly attacked kinda takes its toll...What next, Ill need to scan and post my bf% measurement forms and paperwork ??

PS: recheck your definitions of flabby and saggy...I doubt that biceps over 16 inches fall into that category! but then again, Im probably making that up too right!!

Posted by: crazy_enough

Quote:

Originally Posted by CowPimp

And may I ask about your prefered rep range also?

Thanx for the feedback!

Posted by: CowPimp

Well, I almost always like to go heavy. I wouldn't use my preference as a basis for your training. Use whatever rep ranges you feel most comfortable with. If you're curious though, I like to stick to 4-8 repetitions for most barbell work, and 8-12 repetitions for most dumbbell work, although there are plenty of exceptions.

Also, I just noticed you workout at home, so perpendicular dumbbell rows would be a great replacement for face pulls if you don't have the equipment.

Posted by: shutupntra1n

Quote:

Originally Posted by crazy_enough

Posting in an open forum poll about Homosexuality and my opinion didn't mean I was against you. It was an open question and if you took my difference of opinion personally then that was just how you took it, not my fault. As for people looking different even at the same weight, height and bf... maybe proportioned differently but overall the same solideness. I would die laughing and fall off of my chair to see one person on this forum post here and say you look shredded in your avi... or any of your pics for that matter. I am in no way put down by your stats. I love the accomplishments of other women on IM... I will not state names b/c I don't want to drag them into anything... but you are so far off course from what you say you are. I call bullshit when I see it. And then having the nerve to even respond to the poor people that think you are telling the truth. I have been on this forum long enough to know that nobody likes bs artists here. There have been other members that have endulged in their stats before you and it's sad to see that when many people build a growing relationship here. I am just dying to know how you at 170lbs, 12% BF in your avi and 5'6" can look soooooooooooooooooooo different and soft compared to other people???? You can't even tell me that. IF you line up 10 women, all the same height, weight and bf, the muscle may be displaced differently throughout the frame but they will all look comparable to one another. Your arms may measure 16" but not a solid muscle. At 12% BF with 16" biceps you are at Olympia status. Your homework for the day is to find me one woman naturally??? You are the first woman to fully bullshit your stats on here so don't take it as that I just don't like people. I am a very outspoken person and call things like I see them. When it comes to BB, I am the last person to lie to myself or someone else about what I look like or what someone else does either. In your progress story only 9 months ago you were clinically obese and sometime in there bulked but sometime in there were 12% bf as well and now your newest pics your overweight still

I'm not going to post anymore b/c my point has been made. Maybe you call this type of post a rude thing, but at least someone can spot your miscalculations. Nobody likes false readings in the BB industry. They are useless and will only come out in the end. Giving you the benefit of the doubt, can't wait to see what you look like at less than 12%.

Posted by: Jodi

I don't believe Crazy's lifts are falsified in any way. I personally feel that they are quite doable for a women of her size. At my petite size, I have a history of squatting 225 for 12 reps, deads at 200+ lbs, and DB presses of 55lbs for 12 (if I recall, I may have hit 60lbs at one point) all without a spotter or PH/PS's or AAS. Look at JLB's lifts as well and for her size she is quite strong and can bench press over 150lbs for 10-12 reps. So given these facts, I believe Crazy is telling the truth.

Another thing that I want to mention is her BF%. Looking at a picture is quite deceiving and there is no way to judge bf%. The paler you are the harder it is to see striation, cuts and definition. I can look like I dropped 3-4% BF overnight with a good coat of tanner and a little Pam Spray. Also, if I recall, Crazy was obese and she mentioned she has alot of excess skin. Excess skin is going to hide definition and cuts but it doesn't mean that she has alot of bodyfat, it just means that she has loose skin covering it. That is why hydrostatic testing is best for these cases because there is less room for error and fat is being tested and not pinching loose skin.

Another thing, I think it was pretty rude of you both to come on this board and start bashing this girl for no damn reason!

Posted by: crazy_enough

Quote:

Originally Posted by shutupntra1n

Here's my final post on this issue: Firstly, read my post correctly and have a good look, in my avi pic(which was originaly larger but didnt fit the requirements for posting=now very small) I was of course the same height, 169 pounds, 12% bf (14 with calipers, 12.68 underwater, run the approx average!) and I was quite pelased with the look of my abdominal section. I couldnt care less that you dont think so (btw, I have received very nice comments about my shape and am very thankfull for them!) as at this point, I am not competing nor comparing myself to any one...I still got shitloads of work to do!!NOTE: My bis were far form 16 inches on my avi pic(Taken in Aug 04)!!!lol Almost 2 inches less!Have a look at subsequent pictures to see 16 inch bis! I currently have 16 and 1/4 on the right side and a hair away form 16 on the left, but Im probably around 17-19% bf right now, as I have mentionned before! Then read my story correctly...I started the weight loss 2 years ago(thats 24 months!), not 9 months!! Heck, throw in your weight and height on any BMI calc., even youll turn out clinically obese!!

The only reason that I mentionned our differences in opinions is that if you remember correclty, u had mentionned being biased towards certain races, sexual orientations etc....I still beleive that differences intimidate you, but thats a personal opinion and is irrelevant here! I dont think that you are blasting me because you dont like me, u just dont know me!

I am not affraid to answer any comments such as this one because I am not hiding behind any falseness! Mind you, if I was, I may run and hide, but its not the case....

It will be my pleasure to discuss this with you again, by the end of 2005, when I weigh in at 185 with about(hopefully) 12% bf! the fact that u think that you can call bullshit would make you a great cop, unfortunately, this aint no interrogation!! SOMEBODY read me my rights!

Posted by: crazy_enough

Quote:

Originally Posted by CowPimp

Well, I almost always like to go heavy. I wouldn't use my preference as a basis for your training. Use whatever rep ranges you feel most comfortable with. If you're curious though, I like to stick to 4-8 repetitions for most barbell work, and 8-12 repetitions for most dumbbell work, although there are plenty of exceptions.

Also, I just noticed you workout at home, so perpendicular dumbbell rows would be a great replacement for face pulls if you don't have the equipment.

by perpendicular db row, do you simply mean the basic, kneeling on a bench one armed row???

Im also curious as to why the difference in rep range for barbell versus bumbell (in ur training).Uve obviously had great results, I just wanna understand how that range(4-8 barbell, 8-12 dumbell) affects your growth in those exercises.

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New year, new cut, new split...Anyone care to comment?

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