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re: H&F Program Party- All I Want for Christmas is a Big Bench
Posted on 12/12/22 at 8:13 am to tke_swamprat
Posted on 12/12/22 at 8:13 am to tke_swamprat
Im looking forward to workout today; gained 3 lbs Friday, thought it water weight but it seems to be dug in and here to stay. So I’m looking to take it out on the gym today haha
1
Posted on 12/12/22 at 9:25 am to Canuck Tiger
I think I’m gonna be back at it tonight, wrist feels great. Unfortunately have jury duty today 
Posted on 12/12/22 at 1:55 pm to lsu777
Not sure the day1 triple superset needed to be 4 sets haha.
Added weight on Yates rows; feel jacked after the workout
//edit pushdowns + Zottmans destroyed my arms again today too. Helluva program we are running.
Added weight on Yates rows; feel jacked after the workout
//edit pushdowns + Zottmans destroyed my arms again today too. Helluva program we are running.
This post was edited on 12/12/22 at 3:02 pm
Posted on 12/12/22 at 3:56 pm to Canuck Tiger
Wk2 day 1 complete. Been going hard since August & forced myself to take a few days off.
Maybe you guys have some thoughts on this. I had 2 years of medical issues and started lifting again in June. I've always been able to run a deficit and lose weight when I lift but I haven't lost a pound. None. My body shape is changing certain areas but my body fat was 29% on August 1st & it's 28% today. My diet is actually fairly clean but i do have my cheats (nothing too crazy, haven't had real junk food in years).The belly fat is what concerns me. I'm thinking I need to throw in some HIIT at the end of some if these work outs.
Maybe you guys have some thoughts on this. I had 2 years of medical issues and started lifting again in June. I've always been able to run a deficit and lose weight when I lift but I haven't lost a pound. None. My body shape is changing certain areas but my body fat was 29% on August 1st & it's 28% today. My diet is actually fairly clean but i do have my cheats (nothing too crazy, haven't had real junk food in years).The belly fat is what concerns me. I'm thinking I need to throw in some HIIT at the end of some if these work outs.
Posted on 12/12/22 at 4:49 pm to jonboy
quote:
My body shape is changing certain areas but my body fat was 29% on August 1st & it's 28% today.
How are you getting this measured?
quote:
The belly fat is what concerns me.
It is typically the last to go, make sure to watch your back for changes in definition.
W2D3 in the books here, was supposed to complete it last friday but just didn't feel right. 3 reps at 82% was tough but got through it and the elbow feels decent.
This post was edited on 12/12/22 at 4:51 pm
Posted on 12/12/22 at 5:27 pm to bad93ex
frick these rear laterals.
ETA: W2D1 in the books
ETA: W2D1 in the books
This post was edited on 12/12/22 at 6:18 pm
Posted on 12/12/22 at 5:28 pm to jonboy
quote:
body shape is changing certain areas
Focus more on this and less on the scale or BF%.
Getting stronger? Looking better? Forget everything else.
Posted on 12/12/22 at 6:59 pm to jonboy
I suggest using a flexible tape measure and tracking body fat using waist and neck measurements once a week. My scales do bf% via impedance, but it doesn’t really track with anything in reality as far as I can tell.
I use this calculator:
LINK
Having said that if you’re 28-29% bf then you’re most likely not actually in a deficit if you’re lifting weights and even half assedly watching diet and not losing over 3-4months. Are you weighing and tracking all your meals? I know the shite sucks but it might be useful.
I use this calculator:
LINK
Having said that if you’re 28-29% bf then you’re most likely not actually in a deficit if you’re lifting weights and even half assedly watching diet and not losing over 3-4months. Are you weighing and tracking all your meals? I know the shite sucks but it might be useful.
Posted on 12/12/22 at 7:53 pm to Canuck Tiger
quote:
I suggest using a flexible tape measure and tracking body fat using waist and neck measurements once a week
This is similar to what I've been doing just doing my measurement right above the belly button. Same method we used in the Army. 42 inches and hasn't changed. I had a rapid, unexplained weight gain in July - 20lbs - that I thought was related to statins but that weight hasn't come off & the measurement stayed the same. Since then, I haven't gained another pound. Haven't lost any either lol. The only real change in diet since July is that I've eased up on drinking but I wasn't really a heavy drinker to begin with.
I'm gonna stay the course for sure & I appreciate the advice.
ETA: that calculator is great. When I had the weight gain I put on 15lbs of lean mass & 5 lbs of fat.
This post was edited on 12/12/22 at 8:02 pm
Posted on 12/13/22 at 1:13 pm to jonboy
W2D4 completed today, supersetted the Heavy Curls with the hammer curls which resulted in a great pump but damn that was tough.
Posted on 12/13/22 at 2:10 pm to bad93ex
W2D2 complete. those roll ups are killer
Posted on 12/13/22 at 5:16 pm to jonboy
W2d2: Realized today in last set of squats I’ve been using my 1rm as my training max for squats all month. frick it that’s my squat TM now.
Cardio+ grip whooping up on me again
Cardio+ grip whooping up on me again
This post was edited on 12/13/22 at 5:19 pm
Posted on 12/13/22 at 7:26 pm to Canuck Tiger
Low energy tonight, but powering through it.
Posted on 12/13/22 at 7:28 pm to FieldEngineer
quote:
Low energy tonight, but powering through it.
Shitty night of sleep?
Posted on 12/13/22 at 7:37 pm to bad93ex
Nah, think I ate too much for dinner. 
Posted on 12/13/22 at 7:58 pm to FieldEngineer
quote:
Nah, think I ate too much for dinner.
That will do it, I will usually lift before lunch or after a light meal. I got a shite night of sleep last night but I think the pre-workout helped me out a ton today.
Posted on 12/13/22 at 8:02 pm to FieldEngineer
I had to do my cardio this evening after squatting and then cooking/eating supper. Did not enjoy it; was even shittier than usual cardio.
//edit meant elliptical cardio; not PPSA cardio. I love that stuff ;)
//edit meant elliptical cardio; not PPSA cardio. I love that stuff ;)
This post was edited on 12/14/22 at 8:01 am
Posted on 12/14/22 at 7:32 am to Canuck Tiger
alright jury duty done for now and no more birthday parties fro the wife. will be getting back at it tonihgt, hard and heavy 
Posted on 12/14/22 at 1:52 pm to lsu777
W2D5 completed, going to take the next day or two off then start Week 3 with actual rest since I feel there was meant to be a break between weeks.
Posted on 12/14/22 at 5:16 pm to bad93ex
W2D3 done: added weight to pendlays and close grip even tho it went up a set. Feeling strong like ox. I’m a big fan of this program
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