this is me in college when i was a bro and what i would like to get down to bodyfat% wise by summer. It's weird because i was weak as fuck at the time, but id rather look like this.




Let's get motivated.


Also, question for MattJM, Eleusis, or any other bros.

I've worked out with a lot of people in my life. Everyone always notices/comments on how weak I am at chest exercises including bench press. Like my numbers are seriously pathetic.

Then I usually match/exceed them at shoulder presses and tricep exercises. How is this fucking possible? I'm talking about dudes who weigh like 30 lbs more than me.

I used to be bench press obsessive when i was younger and it's literally my weakest upper body exercise. I dont get it.

My shoulders are too messed up to really bench now but even still i do dumbbell presses and overheads with dumbbells. I can literally overhead almost as much as I can press. WTF am i doing wrong?

[Edited on December 31, 2012 at 1:26 AM. Reason : a]

12/31/2012 1:22:17 AM

Pretty hard to answer without seeing you bench.

Probably something technical, or possibly structural, probably weak rotator cuff muscles. Post a video from with a side view and I can give you a better answer.

12/31/2012 1:37:40 PM

What would you do to improve your rotator cuff muscles?

12/31/2012 1:46:50 PM

Google bro. Working on correct push ups and push up pluses (added scapular protraction and retraction) is a good place to start. External rotations. Ys Ts and Is. People pay me to go in to more detail.

12/31/2012 3:14:18 PM

And it's money well spent!

12/31/2012 3:35:50 PM

Thanks for the kind words!

12/31/2012 4:55:55 PM

For people who want to supplement with BCAA's

http://www.hardrhino.com/products/bcaa-2-1-1-branched-chain-aminos-powder.html

No idea about the quality, but that is dirty cheap.

12/31/2012 6:47:59 PM

what kind of benefit does that give you?

12/31/2012 9:44:47 PM

This thread is dead, but I will post my initial goals I had at the start of the year and results in it to watch it all die out:

Quote :

"Yearly Goal(s) Be a waist size 32-33 pants (may be unrealistic due to bone structure, but want to know for certain) Biceps - gain 2" Chest - gain 3""

Final Tally (yearly progress):
Bicep: 13.25 (+1.25")
Forearm: 11.5 (+1")
Chest: 43 (+4.5")
Neck: 16.125 (+0.875")
Waist: 37.5 (+2")
Hip: 40.5 (+2")
Thigh: 25 (+3.25")
Calf: 15 (+0.75")
Weight: 208.2 (+28.6 lbs)

Obviously missed biceps, but I felt I got a quality start too late into the year.
Everything else was better than expected. My waist went up, but it is the same size as when I was 20 lbs lighter.

Overall a year I can be happy with.

1/2/2013 9:07:24 AM

^Great work! Just keep cranking away and putting in the work and your progress will continue.

You're going to be shocked how you look when you lean out in the spring!

1/2/2013 9:21:14 AM

rock on grimx

1/2/2013 9:45:23 AM

From the first page

Quote :

"BeachBodying' since: 2011 Highest Weight: 162 pounds - Spring 2011 Lowest Weight: 135.2 pounds - current Diet: fruit and veggies, meats, been trying to cut out the processed foods Work Out: Running/cardio Biggest Vice: sweets, chocolates, breads, beer My Goals for this year(2012): Do another 8k, hopefully two Do the Broad Street Run May 1st (10k) Run the Philly Rock & Roll half marathon September 16th Trim my body down some more, get down into the 120s"

Goal #1 I did two 10ks and one 5 miles run instead of just one 8k
Goal #2 Ran Broad Street(that was actually 10 miles, not a 10K)
Goal #3 Ran the Philly RnR half
Goal #4 I'm still at my same weight as the beginning of last year, never got to the 120s due to poor eating habits amongst other things

In all I ran in 13 different running events in 2012

1/2/2013 9:55:10 AM

wooo, good job on the running

1/2/2013 9:59:51 AM

My post was:

Quote :

"So, goals are lose fat, get swole, do deadlifts."

with mentions on doing 205 casually on the bench but no real plan; fuckarounditis.

I've improved bench max, although not sure if I've improved the 'casual' sets of 205. I fit into pants that I had in college better than the last time I tried, so I guess I lost fat. I am eating better now. Girlfriend says my swole is more noticeable, but I still have work to do. do squats and deadlifts and have improved my max substantially.

The dog I mentioned died, but I take the old and new one out for runs occasionally. My running still sucks ass.

Biggest change was the improvement of my gym and getting on a more firm workout plan.

1/2/2013 10:20:28 AM