Strenghtrehab's Lifting and Life Log

[Strengthrehab]

Well I'm gonna pop my BB cherry at this show.

Nervous, but I figured I may as well. I guess I start cut soon. 20 weeks will be in 2 weeks. 16 weeks gives me 6 more weeks of mass building. Not sure what to do yet.

I'm a complete competitive newb so all help is appreciated.

[data4]

Well I'm gonna pop my BB cherry at this show.

Nervous, but I figured I may as well. I guess I start cut soon. 20 weeks will be in 2 weeks. 16 weeks gives me 6 more weeks of mass building. Not sure what to do yet.

I'm a complete competitive newb so all help is appreciated.

Post up some pics, stats, diet, training etc.. Do you have anyone dieting you for the show? I am competing there as well as a MW. Keep us posted!

[Gym God]

Congrats dude! I'll be stepping on stage for my first time in just under 3 weeks. Enjoy it!

[Strengthrehab]

I have a log with some upper pics (yes I have legs as I'm a 665 lb squatter) and have been keeping my training here.

http://forums.rxmuscle.com/showthread.php?t=112100

Stats
5-10
251lbs
15-17 percent bodyfat
Been training off and on for 26 years. I was a competitive powerlifter and reached my Raw Elite status last year with a meet resulting in 665-365-630 (all easy).

Original plan was to compete next May but I decided to get it going early.

No coach for nutrition as they can be pretty pricey. If anyone knows someone who is good and cheap (usually mutually exclusive and an oxymoron), I'm all ears.

Check out my log.

[Jordan Coburn]

Provo82 of this board is excellent and very reasonably priced. i'll pm you his email, if you'd like.

[jcross485]

Ill second Provo...I work with him and am competing for the first time this fall as well. Highly recommended. I'm in decent shape while eating a ton, strong as I've ever been as well.

[Extreme One]

I looked for pics but all I saw was you pushing a car?? I would strongly suggest dieting for twenty weeks as it is your first show. You want to get ahead and stay ahead. Most people do not realize how much fat/water they need to lose to be show ready. If you start early and end up ready a couple of weeks out, no harm. That gives you the luxury of dropping cardio and playing around with how you will attack the last week (sodium, water, carbs, etc.). Good luck!

[Extreme One]

At 17% bodyfat you have quite a bit to lose. You should aim for no more than 1 1/2 to 2 pounds a week. My guess is you are going to need 20 weeks to be ready.

[Strengthrehab]

Pics are in this thread. Ill post more this week.

http://forums.rxmuscle.com/showthread.php?t=112406

[Extreme One]

Pics are in this thread. Ill post more this week.

http://forums.rxmuscle.com/showthread.php?t=112406


Thanks for sharing. A lot of size, dense muscle and decent shape. However, imo you are carrying a little more fat than you should for a bodybuilder's offseason. I would suggest starting at the latest 20 weeks out and coming down nice and slow.

[Strengthrehab]

Thanks for the eye. Too much fat is definitely true. I'm actually leaner now. It's weird because I have thin skin and can see fibers fairly easily it doesn't show in pics obviously.

In that pic I was 261-ish. I'm down 10 lbs now after dropping carbs a bit (under 150/day). At the time the pics were taken, I was prepping for a PL meet and wasn't worried about weight.

I've switched now. 20 weeks means I should start no later than April 27th. I may just say screw it and run 24 weeks or too long?

[Extreme One]

24 weeks may not be a bad idea. This will allow you to make small, tiny changes and will allow you to come down nice and slow. This will allow you to preserve muscle and not need to resort to anything drastic. I am a fan of slow, long preps. They are less stressful on the body. If you take someone with the same bf, getting ready for the same show, at the same weight.....One guy loses 30 pounds in 12 weeks and the other guy loses 30 pounds in 20....The guy who takes 20 weeks to do it is going to look and feel better imo.

[Strengthrehab]

That is a wise idea. 24 weeks it is. If nothing else, I can play around as I get closer. I'd like to come in shredded and place well. If I'm gonna do it, I may as well do it all the way.

[Provo82]

i agree i see bodyfat signficantly over 20 percent here id get started ASAP. and get started with someone even if its not me that knows what there doing. dont wanna see you drastically cut calories from the beginning and hit a plateau you can overcome after a short period of time

[Extreme One]

i agree i see bodyfat signficantly over 20 percent here id get started ASAP. and get started with someone even if its not me that knows what there doing. dont wanna see you drastically cut calories from the beginning and hit a plateau you can overcome after a short period of time

Yep, see that happen a lot. Guys go from an offseason to a severe diet with lots of cardio. They plateau quickly and then have no where to go. Slow and steady wins the race but you need to start asap.

[Strengthrehab]

Ok. I'll start logging my training here I guess.

[Strengthrehab]

3/27/13 Back

HS pulldowns (underhand)
4x10 @2PPS

smith rows
4x12@1P and 25 per side

Meadows rows ( on t-bar apparatus)
3x12@2Plates (good squeeze)

Close grip pulldowns
3x10@150 (squeeze)

DB shrug
2x25@60 (3-sec squeeze)

SSB GM's
3x10@155

All felt good. I'm trying to focus on the feel of everything. Quite the switch from PL training. It's fun though.

[Strengthrehab]

Training split
Day 1: chest/shoulders
Day 2: arms
Day 3: back
Day 4 Legs

I have to get abs/calves and cardio scheduled.

I'm going to use a prep coach because I'm good at doing what I'm told. Plus, my life is hectic as all can be. One less hassle will be good.

I'm a fatty as can be seen in the pics above. I'm gonna bust ass to get in shape, I hope I have time.

[TonyElTigre]

Congrats on breaking your bodybuilding cherry bro you will love the stage and you
will never forget your first time at all that is really the key to doing it is jumping in
the first time and doing it right thats really what you want to do best. Good luck

[aznaro8]

I looked for pics but all I saw was you pushing a car?? I would strongly suggest dieting for twenty weeks as it is your first show. You want to get ahead and stay ahead. Most people do not realize how much fat/water they need to lose to be show ready. If you start early and end up ready a couple of weeks out, no harm. That gives you the luxury of dropping cardio and playing around with how you will attack the last week (sodium, water, carbs, etc.). Good luck!

^^^ great advice EO! Lots people don't realize this, I was aware and still miscalculated and shocked my first time. To truly get bodybuilding conditioning you really gotta get lean. I think you have a good amount of mass from all your years powerlifting, once you strip of the fat it'll be a tremendous transformation and you'll have tons to show. However I agree with EO that you got some fat to she'd and give yourself time. Easier to be ready early than suffer to try and get in shape. Best of luck and I'm definitely going to follow along!


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[Strengthrehab]

Well I have 25 weeks and will begin on Monday.

I'm kinda worried I won't make it. I have this strange feeling I'm gonna have to get to 180 lbs. ugh.

[Strengthrehab]

This was me about 6146595 years ago

[data4]

I am in agreement with the other fellas here. IMO I would start asap and see where you are around 12 weeks out or so. Then if it doesn't look like you can make it pick a spring show or a later fall show. The Mike Francois Classic is a good show here in Central Ohio as well. Like I said start asap and see what kind of damage you can do in a few months before you make the call.

[Strengthrehab]

Sounds like a plan.


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[Jordan Coburn]

I dieted from 265-203 in 8.5 months last year...and I still wasn't lean enough to be competitive. What I learned:
- Half of getting lean is STAYING lean
- Don't make changes/cuts super drastically
- Hire somebody who knows what the hell their doing from the get go.

Best of luck sir!

[Strengthrehab]

Yeah. I'm gonna bust ass but this show may be way too soon.

[Provo82]

Yeah. I'm gonna bust ass but this show may be way too soon.

i wouldnt be discouraged yet if u haul ass and ur body responds well it might very well be feasible it might not. Everyone responds differently. i think you got some really good advice from the guys in here. Put the push on and see what u can get done brother.

[data4]

i wouldnt be discouraged yet if u haul ass and ur body responds well it might very well be feasible it might not. Everyone responds differently. i think you got some really good advice from the guys in here. Put the push on and see what u can get done brother.
Exactly. It is really hard to say at this point to you get rolling. Some will respond well and melt the fat off and others may need more time.

[Strengthrehab]

Seeing how I do ZERO cardio and eat like shut currently, all may be ok.

[Extreme One]

Agree with everyone here. Get started and see what happens. Worse case is you choose another show further down the line. You need to get leaner eventually, right? May as well start now.

[data4]

Agree with everyone here. Get started and see what happens. Worse case is you choose another show further down the line. You need to get leaner eventually, right? May as well start now.

Bingo. No better time than now

[aznaro8]

Agree with everyone here. Get started and see what happens. Worse case is you choose another show further down the line. You need to get leaner eventually, right? May as well start now.

This is the best of all worlds. Ready early and coast or just push back first show to later date. Can't lose and don't need to do anything drastic to kill yourself. I wish I had that option my first time around for my fat ass


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[Strengthrehab]

I'm excited to get going. I think I'll respond well. Plus ill get abs for summer. Hopefully. Ha

[Jordan Coburn]

you can never go wrong by getting leaner for any reason. There's a ton of knowledge in this section so just stay positive and stay consistent and you'll get there.

who are you working with?

[Strengthrehab]

I am working with someone. I'm not gonna reveal until its official though.

Now, a fatty strong guy. I hope I can do this again one day. Ha.

http://www.youtube.com/watch?v=DG7NO-2PXtY&sns=em

[Strengthrehab]

I may as well make the announcement. Unless a snafu happens, ill be working with Austin (data4).

I'm excited to get this started.

[aznaro8]

Awesome! Looking forward to following along

[Strengthrehab]

3/31/13
chest/shoulders

Giant set (no rest between sets or exercises)

DB incline + decline smith
75x12 + 135x25
75x12 + 165x20
80x10 + 165 x10
Drop set
80x8, 40x12 + 165 x8, 135x10

Flat barbell (10 sec rest between sets, 2sec pause, 3/4 elbow extension)
135x8x4

Cable crossover
70x15x4

Over and back
100x10x4

Rear delt cable
40x25x4

6-ways
5#x10
8# x10
10# x10 x2

In and out in 45 mins.

[Strengthrehab]

The diet wheels have been out in motion and the diet should arrive ASAP.

Excited to get going.

[Strengthrehab]

Diet has begun. Austin has me set up at 2890 kcals broken down as 250/225/110. Most carbs in evening.

Cardio: 30 mins LISS 5 days per week

Today's work (4/1/13)

All supersets

Reverse ez bar curl 5x10@25/side
Rope pushdowns
5x10@110

EZ Bar preacher
3x8@50#
Machine dips
2x8@250#

Incline concentration curls
2x8@40
L-extensions
4x15@35#

Seated dumbell
2x8@45#
Smith JM Press
4x8@1PPS + 15#

Ab work
Crunches x100 reps

Cardio 30 mins LISS
15 elliptical
15 treadmill

Not a bad day. Cardio was different. I haven't done LISS for a long time. When I do cardio, it's usually HIIT because I get bored very quickly.

[Jordan Coburn]

excited to see your progress!

[Strengthrehab]

Thanks man

[data4]

HIIT will come don't worry :)

[Strengthrehab]

HIIT will come don't worry :)

Figured so.

[Strengthrehab]

4/2/13 legs

1.5's (Olympic high bar)
135x12
185x12
225x10
275x10

Hack squat (stop 3/4 way up)
1 PPS x20
2 PPSx12,10
3PPSx10

Leg press (constant tension)
4PPSx20x4

Leg extension
4x12 with 3 sec squeeze

Leg curl
4x20

Roman DL
225x20
315x12
405x10x2

Holy crap this was tough. The 1.5's were new to me and they sucked ass.

Now to do a PWO meal

[Strengthrehab]

Took update pics. I'm so embarassed to post them. Wow. Sept may not happen.

[aznaro8]

You got lots of time buddy! None of us were born Greek gods, we came from skinny or fat boy backgrounds and just makes the transformation and journey that much more amazing and rewarding if you're from one of the extremes.


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[Mac]

Don't concentrate or stress on how you look now, think of how great you will look at the end of your 20 weeks. Don't stop the journey on your first few steps!

[Strengthrehab]

146837146838146839146840146841146842146843

Ugh. I guess I gotta start somewhere. As you can see, I drop my right shoulder a lot. Never noticed it as much. Oh well.

Be gentle.

[Jordan Coburn]

Go to page 1 of my thread dude....not pretty! we all start somewhere! you've got a lot of muscle under there, just trust Austin and stick to the plan. Whats the worst case scenario? you get really lean and do a show some other time? Keep your chin up and keep pounding away!

[lastson]

Ugh. I guess I gotta start somewhere. As you can see, I drop my right shoulder a lot. Never noticed it as much. Oh well.

Be gentle.

I think your in a better spot than you think.. It looks like you have a good bit of muscle under there.. you could be just fat like I was. It's just the begining, a month from now you're going to look way different... Keep pushing

Last

[D-NUTZ]

^^ I thought the same thing. He looks to have good shape too once he trims that waist down.

[lastson]

^^ I thought the same thing. He looks to have good shape too once he trims that waist down.

Yep, back looks wide..

[Strengthrehab]

Thanks guys. Back when inwas a young pup I was sub 10 percent fat and had great shape so I know it's there.

I trust in Austin. Like it was said, the work I do now will only set me up for te future.

Thanks for the encouragement.

[Strengthrehab]

LISS x30 mins tonight. Walk around the neighborhood in 25 degree weather. Yikes.

[Hoss06]

Sub'd
will catch up on this OP.

[Strengthrehab]

30 mins LISS and ab work.

[Hoss06]

I may as well make the announcement. Unless a snafu happens, ill be working with Austin (data4).

I'm excited to get this started.

Great choice! Austey is a mean, mean man! lol..check out my log for leg days..he's brutal!


HIIT will come don't worry :)

I rest my case...Achmed.


Go to page 1 of my thread dude....not pretty! we all start somewhere! you've got a lot of muscle under there, just trust Austin and stick to the plan. Whats the worst case scenario? you get really lean and do a show some other time? Keep your chin up and keep pounding away!

This. Nobody wakes up lean from day one...unless you're a couple of the gifted guys on this board, lol.
We ALL started somewhere and the journey is never ending...one day at a time...bodybuilding is addicting...it never gets boring seeing what your body is capable of reaching!

edit: LOTS of good info on the 1st page and I concur with them.

[Strengthrehab]

It's moving along.

[Strengthrehab]

Down a couple of pounds since Monday.

[Strengthrehab]

4/5/13 Back

Below-knee rack pulls
135x10
225x10
315x10
405x10
495x10
585x4

Pulldowns/SS/low rows
4 sets of 12 each

Band pull aparts
Light Band x20x5 sets

30 mins LISS

I'm down 2 lbs this week. I did this all on 1700 calories and 52 grams of carbs. I then ate almost 1200 cals and 170 g carbs after.

I do so well on low carb diets. Once I get going on it, it feels good.

[lastson]

Nice pulls..

[Strengthrehab]

Thanks. I've done more reps in the past but not the volume beforehand.

http://www.youtube.com/watch?v=SKgDFZJLc8I

[Hoss06]

It's moving along.

so far, so good.

[Strengthrehab]

4/7/13 chest/shoulders

Incline DB
55x20
65x12
80x12x4
Drop:
40x10

Decline smith
135x25
165x20
185x12
205x10
Drop:
135x12

Flat bench (2sec pause, 3/4 up, 10 sec rest btw sets)
145x6x4 sets

Machine flye
130x20x3 sets

Over & Backs
100x10x4 sets

Rear delt cable
20 reps x4 sets

6-ways
10#x10x4 sets

15 mins airdyne
15 mins treadmill

[Strengthrehab]

4/8/13 arms

12 sets biceps
14 sets triceps

4/9/13
Legs

SSB squats up to 300x10x4
Sipersetted with leg curls @4x12-15

Leg press 4x15 sipersetted with seated leg curls 4x12

Leg extensions 4x12 supersetted with sissy squat 4x10

Supersets kill my leg stamina. Gotta keep telling myself that I'm training for size and shape now--max weight is t important.

Overall feeling well. Weight is all over the place but clothes are fittin a little differently.

Tomorrow am is check-in.

Update: I'm still fat but getting less fat. Ha

[Hoss06]

will you be posting progress pix?

[Strengthrehab]

Tomorrow some time.

Waist is down about 1/2 inch in a week.

[Strengthrehab]

Morning update:

Weight 249.8
Previous (4/5) 250.4, 4/3/13--252.8

So 3 lbs in 1 week.

Waist is down 3/4 of an inch (42-41.25)

Pics suck. Gotta figure out a setup.

147176147177147178147179147180147181147182

[Jordan Coburn]

Lotta thick muscle under there man!

Good progress! Keep going!

[Strengthrehab]

Thanks. Gonna be a long slow roaf

[jcross485]

I agree...def packing muscle. Good choice in coaches as well. Just stay consistent...the long, slow road be better in the end.

[Strengthrehab]

Consistency will pay off. I don't even feel like I'm dieting...yet.

[lastson]

Consistency will pay off. I don't even feel like I'm dieting...yet.

You can't say that when Austin can hear..Don't give him an excuse to set it up a notch..

But it is a nice feeling when you don't "feel like you're dieting"..

Can't wait to see the end product

[Strengthrehab]

We talked. The 3 lb loss is a bit much at first, so nothing changes yet.

You're excited? I haven't been sub 240 in multiple years. I haven't seen my muscles well for 15 years. I'm ready.

I'm also impatient though.

[Strengthrehab]

Latest post training back pic147329

[Jordan Coburn]

those traps scream "I've been deadlifting heavy shit for a long ass time"

[Strengthrehab]

Best training deadlift is 675

[Strengthrehab]

4/12/13 Back

Smith bent over rows
1 PPS x20x2
2pps x12 x4

Hammer pulldown
1 plate and 35 per sidex12x4sets

Hammer low row
2 PPS x15x4

V- grip pulldown x15x4

Shrugs 4 sets of 20

30 mins LISS.

All reps squeezed so I could fee the work being done.

[s2h]

looks like things are coming around..muscle density is there..back/traps looks like a pwl'r..just gotta keep cutting and see how it goes..i find most pwl'rs make pretty good BB's once they fine tune things..keep hitting those biceps as that is one area most pwl'rs seem to need more of..good job will be checking this thread out more..

[Strengthrehab]

Check-in day.
Progress so far

Weigh-ins
4/3/13 252.6. Waist 41
4/5/13 250.4. Waist 40.5
4/10/13 249.8. W. 40.25
4/13/13 250.4. W 40.125

[lastson]

Check-in day.
Progress so far

Weigh-ins
4/3/13 252.6. Waist 41
4/5/13 250.4. Waist 40.5
4/10/13 249.8. W. 40.25
4/13/13 250.4. W 40.125

That's a nice steady waist drop..you guys are doing a great job.. keep working. .

[Strengthrehab]

Thanks. Weight is still all over the place.

[lastson]

Thanks. Weight is still all over the place.

Mine does the same thing, I hold water like a sponge.. but if your waist is dropping im sure the weight changes are nothing to worry about.. Austin will keep you on track

[Strengthrehab]

I'm gaining muscle or getting leaner. Things are changing already. I will be starting clen soon.

Was thinking about T3 too. Not sure how that works though.

[Hoss06]

If the mirror shows progress role with what you're doing

[Strengthrehab]

Yeah. I'm getting stuck on scale even though I know it doesn't tell the story.

I feel like an anorexic teenaged girl I check the scale so much. It's pathetic.

[Strengthrehab]

Holding water but look/feel different even if scale isn't showing it.

7/15/13 arms

Reverse EZ bar 5x12
EZ Preacher 5x12
Incline concentration curls 3x15

Pushdowns 5x15
L-press 5x15
Overhead extensions (cable and rope) 5x12

LISS x30.

Moving along.

[Strengthrehab]

4/16/13 Back

Smith rows 4x12
HS Pulldowns 4x12
Hammer low row 4x15
Lat pulldown 4x12
Band pull aparts 3x20

LISSx30

Things are moving along. Weight is staying the same, but waist is getting smaller. Definitely gaining mass.

Update tomorrow. I have to figure out this lighting shit.

[Strengthrehab]

Check-in.

Wt is 251 today. I'm up about .5 lbs since last week but I'm sure it's water because my waist has dropped to 39.875 ( down .25 inch since Saturday)

Anyway here are the pics

147730
147731
147732
147733
147734147735
147736.

I apologize for the lighting

[Strengthrehab]

Critique? Thoughts?

[PFEPerformance]

Just seen your Journal and stopping by to wish you luck and HIGH FIVE from a fellow Team Data member! Will be ramping up my prep season here in the not too far off future and will be in deep and hardcore by the time your show rolls around and right behind you!!! BEST OF LUCK!!! YOU ARE IN GREAT HANDS!!

[Strengthrehab]

Thanks.

[Extreme One]

Lots of quality muscle under there especially in your back and traps. Keep working those arms. I would say, imo, your weak link is your legs. While I am sure you have squatted a ton in the past, your legs are a bit straight up and down. Pounding them with lots of volume, higher reps, and various intensity techniques should blow them up. Keep up the good work!

[Strengthrehab]

I agree on my legs. Triceps are a weakness too surprisingly.

I've been doing more volume for legs, but not enough onviously

[Hoss06]

x2 on legs...and I know exactly how that is lol...but since Austin has been doing my leg training they have def come up some....I'm sure you'll respond the same or better than I.

[Strengthrehab]

I'm doing my own training programming. I have 2 degrees in ex phys and was a div 1 grad assistant strength coach. I'm currently a physical therapist and part time strength coach. I'm bringing legs up. Believe me.

[Strengthrehab]

4/19/13 quads

Leg extension 5x12
Hack squat 5x12
Leg press 5x12
Smith lunge 3x10 each

Switched to morning training sessions. Gonna take some getting used to as far as timing of meals. Hard to get a meal in before the gym when I get there at 5 and get up at 4:15.

I'm also separating hamstrings from quads. I need to thrash my quads and by the time I'm done with them, I'm beat and/or have no time to get hams done.

I also think the September contest won't happen for me. Things are just moving too slowly. I have about 50 more lbs to lose (or more). To do that in 5 months is a task and a half.

Still gonna push but I'm thinking May Is more likely.

[Jordan Coburn]

How do your knees feel when you do hacks as your first "big" leg movement?

[Strengthrehab]

Mine feel fine. No problems at all. Since I've been doing more volume, I have zero joint pain.

[Strengthrehab]

4/21/13 Back
Deadlift
135x10
225x5
315x5
405x5
455x5
500x3
455x5
405x5
315x5

Smith rows
1 pps x12
1P +25x12
1P+35x12
2PPSx12

HS pulldown
2PPSx12x4

Close grip pulldown
140x12x4

15 mins elliptical
15 mins TM.

Trained with another guy to help him with deadlift technique. Spent too much time coaching and didnt get much "pump" work in

[Jordan Coburn]

Nice Pulls buddy!!

[Strengthrehab]

Thanks Cobe. I had a lot more left in me. Wasn't as rough as I thought it would be. My work capacity is on the rise.

[Strengthrehab]

Forgot my quick data update.

4/3/13 252.6. Waist 41
4/5/13 250.4. Waist 40.5
4/10/13 249.8. W. 40.25
4/13/13 250.4. W 40.125
4/17/13 251.0. W 39.875
4/20/13 251.2. W 39.625

Macros cut to 250/200/100 training
250/125/110 non

I'm getting leaner but the scale isn't showing it at all.

[lastson]

I'm getting leaner but the scale isn't showing it at all.

It going to happen and screws with your head but you're getting leaner..waist is dropping. .you're making progress. .keep pushing.. and good luck

[Strengthrehab]

It pisses me off on one hand because I feel like I'm letting Austin down.

[Strengthrehab]

Double post

[Big Baldwin]

I'm getting leaner but the scale isn't showing it at all.
Don't stress about that, just be concerned with how you look and if you're getting leaner. When I prepped for my show there was a period of about 4 weeks where I gained weight but got leaner. Weight is just a number.. keep up the hard work bud!!

[Strengthrehab]

Thanks sir.

[Hoss06]

Who cares what the scale is showing...I'm cutting for a few more days, and the scale isn't moving..but the mirror shows me getting leaner so I'm not too concerned with it. Clearly, your measurements will be more accurate then the scale too, so just go with it.

[Strengthrehab]

That's true. Measurements are down, clothes fitting differently, shouldn't complain I guess.

[s2h]

Who cares what the scale is showing...I'm cutting for a few more days, and the scale isn't moving..but the mirror shows me getting leaner so I'm not too concerned with it. Clearly, your measurements will be more accurate then the scale too, so just go with it.

wow..hell just froze over..who cares what the scale says?..jk :)

[Hoss06]

Lol I only track it b/c he requests it with my weekly check ins.

[Strengthrehab]

I know better I'm just over-thinking. For sure.

[data4]

The pics show quite a bit of progress already. Yes we have a ways to go but you continue to make strides in every set. That's what we need, consistency.

[Strengthrehab]

I'm glad you see the progress. I see it but another set of eyes is good.

[Strengthrehab]

4/22/13 chest/shoulders

HS incline
1p x 20
1P + 35x15
1P + 70x10x3
Drop set
1P + 35 x8
1Px6

Smith decline
1Px25
1P+25x15
1P+35x10
2Px8x2
Drop
1P+35x6
1P+25x5
1Px6

Bench 4x6 with 10 sec rest between sets

Machine flye
140x20x3

OHP over & back
95x12
105x10
115x7
Drop
115x6
105x6
95x5

Rear delt swing
3x20 @ 35#

6-ways
3x10

30 mins cardio (LISS)

[Strengthrehab]

4/23/12 arms

EZ Bar reverse curl x10x4
Ez bar preacher curls x10x4
Incline DB concentration curlsx10x4

Rope pushdowns x15x4
L-extensionsx12x4
DB skull crushers x15x4

30mins LISS.

Waist fat is still too high. Hate it. Ugh.

[Hoss06]

It's going to take time..it took time to put the weight on, and it'll take time to take it off..the right way.

[Strengthrehab]

I've never been patient.

[PFEPerformance]

I've never been patient.

LOL - Not my strong point either.....want it YESTERDAY! It looks like you are Dropping steady and nicely! "Try" not to focus too hard on the scale - it's just one piece of the puzzle! But, yea, can be a mental )$#*@#)$* at times FOR SURE!!

Keep up the GREAT WORK!!!

[Strengthrehab]

Thanks.

[Strengthrehab]

4/3/13 252.6. Waist 41
4/5/13 250.4. Waist 40.5
4/10/13 249.8. W. 40.25
4/13/13 250.4. W 40.125
4/17/13 251.0. W 39.875
4/20/13 251.2. W 39.625
4/24/13 249.2. W 39.25

[Strengthrehab]

Pics. Anyone see any progress?

Lighting still sucks. One if these days ill look good in any lighting.

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[Strengthrehab]

Cropped the pics. 148902
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148907

[Strengthrehab]

4/25/13 quads

Squat
135x12
225x10
315x10
405x8

Hack squat
2PPSx12x2
3PPSx12x2

Leg press
5PPSx15x4

Leg extension
4x12

Sissy squat
2x12

Morning workouts suck but I'm slowly getting used to them. Training on almost no food.

Anyone have ideas for nutrition in AM when training early as 5am?

[Hoss06]

Shake and oats?
Liquid egg whites and Ezekiel bread?

Maybe a intra shake too if Austin is allowing it

[Strengthrehab]

I don't do many carbs in AM. Backloading carbs.

[Extreme One]

I train at 5 am as well. For that reason I don't do carb backloading.....My personal preference is to consume most of my carbs around training. Many ways to skin a cat though. I do oats, whey, berries, coconut oil and whey all mixed up in a bowl. If you don't like solid food that early maybe a shake with some coconut oil? Coconut oils is a MCT and should give you energy to get through your workout.

[Strengthrehab]

Thanks. Ill have to try the shake with coconut oil.

[Strengthrehab]

Any other feedback?

[aznaro8]

Keep grinding, you're making improvements. The scale will mind fuck you to death. You hired a respectable coach and just follow your orders and everything will fall into place. Prep will get hard as is don't let additional stress of being mindfucked to death. You got some serious muscle underneath from your powerlifting days, looking forward to see the transformation when the fat is stripped off.

One suggestion is keep the pics same for background/lighting if you can so you can track progress properly. If you can look good on bad lighting you know you're ready to kill it! Best of luck !


Sent from my iPhone using Tapatalk

[Strengthrehab]

Thanks sir. Scale recorded me at 246 this am. I may be dehydrated though.

I also had to visit the ER this morning. Tweaked my glute/back pulling heavy then squatting heavy a few days later.

Acting like a disk, but not 100 percent convinced yet. I'm gonna try some prednisone and See where it goes. May get an MRI if it doesn't clear.

Sucks.

[lastson]

Thanks sir. Scale recorded me at 246 this am. I may be dehydrated though.

I also had to visit the ER this morning. Tweaked my glute/back pulling heavy then squatting heavy a few days later.

Acting like a disk, but not 100 percent convinced yet. I'm gonna try some prednisone and See where it goes. May get an MRI if it doesn't clear.

Sucks.

Hope its nothing bad.. getting hurt sucks.

Take care of yourself and rest that back

[PFEPerformance]

Hoping your back is ok!!

[Strengthrehab]

Thanks. I'm thinking its a disc and have been treating it as such so far. No significant changes but I'm trying. I've been battling for 5 mos and its the reason why I took a break from PL and decided to jump into bodybuilding/size mode. I was just trying to kill myself with poundage. At least with BB, the intensity is there but not necessarily the killer weight.

[Strengthrehab]

Still haven't trained which is killing me. Still waiting on MRI results. I'm fairly certain if the diagnosis. I should find out tomorrow.

Worst thing right now is the 60mg/day of prednisone over the past 5 days has me bloated to the point that I can't see the good stuff anymore.

[PFEPerformance]

Good Luck!!! I have a slight herniation in on of my Lumbar.... I can work around it..... but dam when I tweak it or do something that gets things stirred up - MISERABLE!!

Hope all comes out ok and you will be back hardcore soon!!!

[Strengthrehab]

It's herniated and hitting a nerve root. Surgery probably in order. Can't sit longer than 5-10 mins.

Even a well-oiled machine needs maintenance sometimes.

[lastson]

It's herniated and hitting a nerve root. Surgery probably in order. Can't sit longer than 5-10 mins.

Even a well-oiled machine needs maintenance sometimes.

Damn that sucks.. how bad of a surgery is it ? Hopefully something minimally invasive

[Strengthrehab]

Thanks.

This is the point when I hurt it. I started having symptoms later that night. This was back in December.

http://www.youtube.com/watch?v=9e28ZbHwRzo&sns=em

[Strengthrehab]

Yeah minimally invasive. Just a microdiskectomy. I'm a physical therapist so I've been on the other side if this many times. It's not a huge deal.

[Strengthrehab]

Quick update--I haven't been in the gym since last Friday but keeping cals/carbs low. Actually still dropping a little inches from waist. Hope to get to surgeon this week.

[data4]

Fingers crossed, hoping for the best!

[Hoss06]

I hope it workouts brotha.

[Strengthrehab]

Seeing surgeon in 10 days.

New lows today. 244.2 bwt and 37.75 waist.

No training but I will be doing some band work until I can get under the bar again.

MAcros are 2490/250/125/110.

[Hoss06]

I may have missed it, but are you doing your own meals, or is Austin doing them meal by meal for you?

[PFEPerformance]

[QUOTE=Strengthrehab;1895142]Seeing surgeon in 10 days.

New lows today. 244.2 bwt and 37.75 waist.

No training but I will be doing some band work until I can get under the bar again.


GOOD LUCK!! Hopefully just a lil bleep on the radar and can get back on track real soon!!!!

[Strengthrehab]

I've decided to not pursue surgery unless nothing else works. I'm gonna be returning to the gym in less than 2 weeks.

I've also been chosen to log BSL Alpha 1. I'm very honored and excite to be able to promote this product.

On a side-note, my serratus muscles have decided to make an appearance (in the right light). They've been hibernating for 15 years.

Thanks, Austin.

[Strengthrehab]

I may have missed it, but are you doing your own meals, or is Austin doing them meal by meal for you?

I'm doing my own meals. I have macro breakdowns per meal an I make things fit. This gives me flexibility, but I tend to eat the same thing most of the time.

[Strengthrehab]

Still no iron lifting. I've started some bodyweight and band stuff lately for sanity reasons.

No
Pics but wt has dropped to 241.8 this AM. Metabolism must be firing pretty well. I'm getting too small for my clothes. Everything is beginning to look sloppy.

On a super positive note, my serratus muscles Are trying to peek through. First time in a decade and a half.

[Strengthrehab]

Hit another new low without cardio. Down to 241 on the money.

That means my first free meal is in the cards for tomorrow night. Yay.

[aznaro8]

Good work! Best of Luck with the injury


Sent from my iPhone using Tapatalk

[lastson]

Hit another new low without cardio. Down to 241 on the money.

That means my first free meal is in the cards for tomorrow night. Yay.

Nice work.. still hitting new lows and not being able to train..

Hope you enjoyed the free meal

[Strengthrehab]

Free meal consisted of
BBQ Pulled pork
BBQ Chicken
Chili with cheese
5 rolls with butter
Loaded sweet potato
Large Margarita
Popcorn
Hot tamales cinnamon candy

Woke up at 243.

Then hit the gym.

5/12/13 chest/shoulders

HS Incline
Empty x50
1PPSx20
2PPSx15,12,10,8
Drop set
1PPS,10, RPx5 sec, 4, RPx5 sec, 2

Smith decline
1PPSx20
1 PPS+25x15
2PPSx12,10,8,6
Drop
1PPSx10, RPx5sec, 6,RPx5 sec, 4

Flat DB
60x20
70x15
80x10
90x8

Machine Flyes
140x15x4

Over & back
95x15
115x10
135x8
Drop
95x6

Cable laterals
30x20x3

Rear cable cross
30x20x3

That's it. For the first day back, I felt good.

[Strengthrehab]

5/13/13 quads

Leg ext warm up
3x15

Hack squat
2pps x 15x4

Leg press
5 PPS x 15x4 (no lockout)

Leg ext (plate loaded)
75x15x4

Hip was getting tight (same thing happened last time I got injured) so I stopped and stretched.

Today was supposed to be a back day, but looking at my legs, I had to do them instead.

[Strengthrehab]

5/14/13 back

Smith rows
225x12x4

HS pulldown
2PPSx12,10,10,8

Seated cable row
130x12x4

Close grip pulldown (neutral grip)
100x12x3

Band pull aparts
Light band x25x2

DB Shrug
85x20x3

Everything felt good.

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[lastson]

5/13/13 quads

Leg ext warm up
3x15

Hack squat
2pps x 15x4

Leg press
5 PPS x 15x4 (no lockout)

Leg ext (plate loaded)
75x15x4

Hip was getting tight (same thing happened last time I got injured) so I stopped and stretched.

Today was supposed to be a back day, but looking at my legs, I had to do them instead.

Good move backing off.. no need to further injure yourself. .

[Strengthrehab]

Nope. It was good to get back though

[Strengthrehab]

Update from surgeon.

My little herniation is complicated from a congenital stenosis. Basically the channel my SC runs down gets very narrow at L4-5. Normally, a herniation the size I have wouldn't be an issue, but there is already less room so to speak

Surgeon have me options so ill think about them. The surgery would mean at least 4 weeks out of the gym for lifting (theoretically).

Oh well.

Today's weight 243
Waist 37.5

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Words encouraged.

[Jordan Coburn]

Glad to see you"re back in the gym, even if you're somewhat limited. Every set of pics gets better! Btw: Check your inbox :)

[Strengthrehab]

Surgeon visit today. Got mixed news. Herniation isn't bad but it's worse because I have a congenitally narrow canal for spinal cord. Epidural may "work" or make it worse. Surgery may be best option.

Ugh. Torn.

At least my pics are looking better. Love handles better.

[Strengthrehab]

Couple of comparison pics.

Taken 5 weeks apart
From
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To
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I know the lighting is different so

This
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To this
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These are 4 weeks apart.

[Strengthrehab]

Anyone wanna lend another eye?

[Jordan Coburn]

lower back is tighter, more "pop" to your delts. back is thick as shit. Keep up the good work.

[Strengthrehab]

Thanks Cobe. Def a dramatic change in the low back/love handles area.

[aznaro8]

Definitely seeing improvements and leaner. Still ways to go for bbing standards but you're well on your way. I think you'll have slabs of muscle hanging off and some freakish big parts when the fat is all off.


Sent from my iPhone using Tapatalk

[Strengthrehab]

My log will be here for next 4 weeks as I log my exp with Alpha-1 Max.

New low today 2nd in 2 days): 239.4 lbs

[Strengthrehab]

http://forums.rxmuscle.com/showthread.php?t=117510

[Strengthrehab]

New pics

http://forums.rxmuscle.com/attachment.php?attachmentid=150516&d=1369221351

http://forums.rxmuscle.com/attachment.php?attachmentid=150517&d=1369221365htt p://forums.rxmuscle.com/attachment.php?attachmentid=150518&d=1369221373

http://forums.rxmuscle.com/attachment.php?attachmentid=150519&d=1369221387

http://forums.rxmuscle.com/attachment.php?attachmentid=150520&d=1369221402

http://forums.rxmuscle.com/attachment.php?attachmentid=150521&d=1369221419



Wt 241.4

Waist 36 7/8



Weight is up a tad. Haven't noticed much else yet.

[jcross485]

Def leanin out. What I admire is that PL base look you have...everything looks thick, and when you diet down, it will look even more dramatic. Guys with a strength or PL background seem to have a different look to them, which I personally like.

[lastson]

Without a doubt getting leaner... back and midsection tightening up nicly. . Good work

[Strengthrehab]

Thanks fellas. Austin made a few adjustments. Dropping cals a little, upping protein, dropping fat a little.

Seeing the changes is motivational but I'm so impatient.

[Hoss06]

It'll come in good time man...it didnt take a day to put on and it won't take a day to take off.

[Strengthrehab]

This is true Hoss. Thanks for the encouragement.

[Extreme One]

Wow. BIG changes since you started. Waist coming down nicely giving you more of a taper. Arms improved slightly. Your back double bi is going to be your money shot.

[Strengthrehab]

Thanks. All things are going well. I'm happy with the progress but never satisfied.

[Hoss06]

We are never satisfied..

[PFEPerformance]

Looking Good! You are dropping at a very nice and steady pace!!! This will make a BIG difference in your overall look when you land where you want to!! Hoping your back is under control! Have a Great weekend!!!!

[Strengthrehab]

5/29/13 update

Weight 246 (down a lb)
Waist 36.625 (down .25, I think)

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Overall, looking leaner and happy with the progress.

[Strengthrehab]

Comparison pics

4/3/13
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5/29
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4/3
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5/29
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4/3
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5/29/13
150851

[data4]

Really coming a long ways. You knew from the start we had a lot of work to do but you are right on track!

[Strengthrehab]

Body weight difference is only 6 lbs too (252 vs 246)

[Hoss06]

I can see some leaning out from the back. Obviously still lots of work to be done, but there is progress.

[PFEPerformance]

4/3 to 5/29 Not sure if difference in how your posed....but, looks like your waist and abdominal area came down... You will be AMAZED as you continue and get a few months down the road and then compare current to start...!!!! KEEP UP THE GREAT WORK!

[Strengthrehab]

Waist down 4.5 inches.

[PFEPerformance]

waist down 4.5 inches.

nice!!!!!!!!!!!!!!!!

[data4]

I am noticing that you are recomping at this point. Your weight is slowly creeping down but your waist continues to drop steadily.

[Strengthrehab]

Most definitely. The changes don't reflect only a 5 lb difference. Not bad for almost no training for about 3 of the 7 weeks.

[RichDC2]

Good job man changes are fun aren't they! Keep at you are on the right track.

[Strengthrehab]

Very fun. Thanks for checking in.

[Strengthrehab]

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Most recent pics. Weight up, but due to Alpha-1 Max, I expect that.

Austin made a couple of changes based off if these.

My OH Ab shot is still disgusting, but I see a little more oblique action
151314

[PFEPerformance]

I HATE taking progress pics!!! LOL

Your waistline, ab area are coming down BIG TIME!! KEEP KILLIN IT!!!

[Strengthrehab]

I wanna break this damn camera.

[PFEPerformance]

I wanna break this damn camera.

Scales and Cameras are in danger in my house!!! LOL

Definitely our own worst critics!

[Strengthrehab]

Few updates pics
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Abs have shown themselves for first time in about 15 years.
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Weight up because of Alpha-1, but Austin isn't worried about it so neither am I.

[PFEPerformance]

Quote: Abs have shown themselves for first time in about 15 years.

:cheerleader: BOOM!!! KEEP KILLIN IT!!!!

[chris250]

what is your most recent weight now...down how much ? huge improvements, no matter what is weight now... Very impressed by changes

[Strengthrehab]

Most recent weight is 248 this am (a lot if this is water weight from Alpha). That's only 4 lbs less than my weight at the beginning.

[data4]

Most recent weight is 248 this am (a lot if this is water weight from Alpha). That's only 4 lbs less than my weight at the beginning.
I have a feeling some pounds will fall off when you come off the alpha. There is some water there for sure. You have been recomping nicely.

[Strengthrehab]

Yeah. The recomp nuts.

[Strengthrehab]

Finishing up the alpha, starting Osta. Hopefully the water weight will reduce and the mirror will be kind.

[lastson]

Finishing up the alpha, starting Osta. Hopefully the water weight will reduce and the mirror will be kind.

I feel ya on the water.. im a freaking sponge, anything I try seems to cause me to retain water.. but its worth it when its gone.. lol

I think you'll like Osta, it's not a huge kick but just a steady push. I've ran it a few times now and will probably always use it during those times my supps are reduced.

Keep killing it, big changes are on the horizon

[Strengthrehab]

Thanks Greg. The changes I've experienced over the past 3 mos are mind boggling to me. Nice slow fat loss is allowing me to recomp nicely.

Couldn't have done it without Austin though.

[Strengthrehab]

Couple of quick pics. No changes with today's update. Last week Austin dropped cals and carbs and added a re-feed to the week. This is in addition to my cheat. Ive also dropped my test from 400 to 200/wk to prepare receptors for a blast in a couple of months.

Seemed to have re-comped pretty well on Alpha.

Alpha is on last day today an I started OstaRx yesterday.

Progress is still slow and easy. More separation in upper chest and traps. Hamstring separation is coming out, ESP in side chest.

This is the leanest I've been in a very long time, even though I'm still fat. Ha.

Weight this AM was 244.x. Start weight was 252.x.

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What do you think?

[Jordan Coburn]

you're right. upper back/chest looks much leaner and your waist has come in a lot. That back double bi is gonna be filthy when you're really lean. Keep cracking away big man!

[Strengthrehab]

Thanks Vanilla Gorilla.

[CZERWIEC]

I'm looking to break from strongman/powerlifting also. But more interested in your diet and supplements your on. Can you share that?

[data4]

Get a new camera damn it

[Strengthrehab]

Huh?

[Strengthrehab]

Down 4 lbs this AM after a refeed. Yeah buddy.

[Hoss06]

Get a new camera damn it


Huh?

I think he's referring to lighting.

[Strengthrehab]

Lighting sucks ass for sure. Of course if I keep improving with shitty lighting, real lighting will be killer. Ha ha

[Hoss06]

When u look great, u will look great in any lighting and any mirror. ;)

[PFEPerformance]

you're right. upper back/chest looks much leaner and your waist has come in a lot. That back double bi is gonna be filthy when you're really lean. Keep cracking away big man!


X 2!! Years of powerlifting is revealing an AWESOME volume of muscle!

[jcross485]

Def can tell a big difference...keep grinding away!

[lastson]

Get a new camera damn it

Haha..

Looking good Ken, things are progressing nicely

[Strengthrehab]

Hard to see where I'm going but at least I know how far I've come.

[lastson]

Hard to see where I'm going but at least I know how far I've come.

I feel the same way....

[Strengthrehab]

I have a feeling ill be low-mid 230's o ce water clears. I can see/feel ab outline for first time in 20 yrs. ha.

[Strengthrehab]

Weight dropped again. Down to 241.2. Low before Alpha was 238.x so im almost back to baseline. I gained 11lbs on Alpha, but have dropped 7 back off. Water is coming off. Also hit another 40 set leg day. My legs are so pathetic I've decided to start soon legs twice per week to bring them up.

[data4]

Weight dropped again. Down to 241.2. Low before Alpha was 238.x so im almost back to baseline. I gained 11lbs on Alpha, but have dropped 7 back off. Water is coming off. Also hit another 40 set leg day. My legs are so pathetic I've decided to start soon legs twice per week to bring them up.

You will def keep dropping I have a feeling. Some new lows are coming your way.

[Strengthrehab]

New split
Sun chest/shoulders
Wed arms/legs
Fri back/rear delts/traps
Sat legs

[Jordan Coburn]

How will you vary your leg trainng of those days? one day for quads and another for hams and calves?

[Strengthrehab]

Actually going to do a "strength" day and a volume/intensity day. I'm already doing about 40 total sets with quads and hams once a week.

I'm open to suggestions.

[Jordan Coburn]

I like it!! Best of both worlds.

[Hoss06]

I focus one leg day that is more quad related, and the other is more hammy work with a few sets of quads...but nothing crazy

[Strengthrehab]

I want to bring up quads, especially vast us medialis and calves. Need vine to being them up. Maybe volume day then a tempo day?

[Strengthrehab]

Def gonna do volume then tempo days.

[Strengthrehab]

New pics. Critiques welcome.

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Inching closer.

[Hoss06]

Just throwing this out there...I bet if you shaved you could see more definition...just my .02

Also...it looks like the abdominal area is trimming down some...good work.

[Strengthrehab]

Thanks!! I was considering the shave. Austin says I'm starting to look like a bodybuilder, now.

[data4]

Try making the pictures smaller before you post them up in here. They look alot better in the email you sent me. These really dont do you justice.

[RichDC2]

Trimming down man!
I'am the ultimate hairyman and shaving is a necessity to look better, especially in pics. I also try to take pics with a solid backround preferably white or light color, you will stand out more in the pics too. Not tryin to knit pick dude you are putting in the work and it shows. i'm still working down myself just recently and these are somethings that I've been told too.

[Dadup]

dude, INSANE progress, keep up the great work!!!

[PFEPerformance]

HIGH FIVE!!! The train is definitely in motion!!! Looking great!!!

[Strengthrehab]

Thanks all. Thus has been a great process. I'll post pics of first vs last.

Austin, those were the same pics I sent ya. The first email that is.

Shave it is.

I'm gonna get a better setup I lighting. Any suggestions of lighting? Above? Angled? Etc?

[Extreme One]

Nice work! Waist has come down dramatically and taper is really starting to show. Sick thickness in your traps and back. Arms have come up to as well. Legs have come up a bit but still need work. I like the idea of a second lighter day as well. Nothing too taxing. Just provide enough of a stimulus to grow but not so much that you overtrain. Keep up the good work. Things are coming together nicely.

[Strengthrehab]

Austin's setting me up with some tempo training.

Thanks for the kind words Kevin.

[Strengthrehab]

First tempo session in--legs. And I already hate Austin.

I'm gonna be a sore mofo tomorrow. Hell, I can feel it now. I earned this refeed. Wow.

[Hoss06]

Welcome to the world of tempos my friend :)

[lastson]

First tempo session in--legs. And I already hate Austin.

I'm gonna be a sore mofo tomorrow. Hell, I can feel it now. I earned this refeed. Wow.

Nice your legs will start taking off in no time.

Update pics look great, waist is really dropping and everything is tightening up. Keep killing it

[Strengthrehab]

Thanks fellas. Had a refeed last night and hit a new low this AM.

[Jordan Coburn]

Big improvements with each set of pics buddy!! Keep up the great work!

[data4]

Here are a couple of pics from yesterday. I think these have better resolution.153183153184

[aznaro8]

Great job! Definitely coming down and leaning out. Your back/traps looking thick from all your years powerlifting


Sent from my iPhone using Tapatalk

[Strengthrehab]

Thanks everyone. Bad/good part about getting leaner is that weaknesses appear.

[Hoss06]

Doesn't matter. Still a work in progress on a goal you have in mind to accomplish.

[Strengthrehab]

I just ha a surreal experience. I caught a glimpse of myself in the mirror and almost didn't recognize me. Like an out I body experience as hokey as that sounds.

Only gonna get better.

[Hoss06]

http://www.humordevil.com/wp-content/uploads/2012/06/johnnybravo.jpg