Essential Random Gym Thoughts Revisited...

[The ADD]

I strive for 7 - 7.5 hours of sleep. It feels like I'm wasting money on supplements, gym. I'm not asking for ripped outta my mind status. But some definition, abs OR better yet stronger lifts not called squat/deadlift.



80KG (Short Term) - 85KG (Mid Term) - 88/90KG (Long Term). I'm 184cm. Thats the thing with progressive overload. Squats and Deadlifts are/were going fine. Its Overheard Press, Bench Press, Dumbell Lateral Raises. Doesn't help I've got DYEL look.

It’s going to sound like like I’m being dense here but I’m not. You still haven’t identified a goal to us. “Definition, abs or stronger lifts” could mean different things and could be counter to each other concurrently:

• When you say definition. Do you mean you have muscle and you want it to show or that you don’t have muscle and you need to build it?
• Basically the same question with abs.
• On progressive overload/lifting. What is your actual lifting program? Every single lift is not going to increase at then same rate because you can’t prioritize all of them a to get a standard/linear path of progression
• On the calories and macros are you consistently eating that?

 

[360dagod]

Been doing 3 hour workouts

Calisthenics and jumprope

I'm sore

 

[Son Goku]

Been doing 3 hour workouts

Calisthenics and jumprope

I'm sore

Respect.

 

[The ADD]

Been doing 3 hour workouts

Calisthenics and jumprope

I'm sore

My old joints would be done in 30 minutes

 

[Son Goku]

I strive for 7 - 7.5 hours of sleep. It feels like I'm wasting money on supplements, gym. I'm not asking for ripped outta my mind status. But some definition, abs OR better yet stronger lifts not called squat/deadlift.



80KG (Short Term) - 85KG (Mid Term) - 88/90KG (Long Term). I'm 184cm. Thats the thing with progressive overload. Squats and Deadlifts are/were going fine. Its Overheard Press, Bench Press, Dumbell Lateral Raises. Doesn't help I've got DYEL look.

^Listen to what @The ADD said.

Additionally, you have the DYEL look because 167 at that height is skinny as fukk. At 17%, or anything above a legit 12% or so, you're gonna look skinny fat, hence your DYEL status.


FWIW, before I started lifting I was like 170 @ 185 cm and people considered me skinny as fukk (and my bodyfat percentage was like 11%). Got a homeboy with your stats and he was even smaller a few years back. Like practical joke skinny.
Ended up bulking up to 195 or so and had hella hoes and coworkers jocking, but since he's not about that life he stopped lifting altogether, quickly regressed, and is now the same size you are (just much leaner naturally).



As far as OHP, BP, and lateral raises, you're obviously not a big dude so of course you won't progress that well on these lifts, especially if you stay small. BP and OHP benefit more from gaining/holding weight than squat and deadlift (which it almost doesn't seem to effect). Assuming you are as small as your stats suggest, I'mma guess and say you're prolly more bottom heavy than top heavy (huge arms, barrel chest, wide back, boulder shoulders). All of the lifts you named benefit from a thicker, stronger back, bigger arms, and a thicker, stronger chest and shoulders.



So no, 167 lbs @ 6ft+ is scrawny as hell. Seventeen percent bf is not gonna give you the definition you want to show case (most people only get "abs" as their bf% approaches 12 or less). And lastly, since your body may have maxed it's neural adaptations on whatever program you're using in the gym, the only way your lifts will go up significantly is if you put on some mass and can transmute the new muscle into strength -or- if you increase the frequency of your lifts using a High-Intensity High-Frequency protocol to further drive neural adaptations.* (*This is not a long-term solution. Once you resume normal frequency training your gains will have peaked and then your lifts will regress again.)

So now you have to go back, figure out what your goal is (should be quantifiable, not just I want to bench/overhead press more), figure out if your goals can be achieved simultaneously or not, and then we can devise a plan to get after i
t.

 

[The ADD]

^Listen to what @The ADD said.

Additionally, you have the DYEL look because 167 at that height is skinny as fukk. At 17%, or anything above a legit 12% or so, you're gonna look skinny fat, hence your DYEL status.


FWIW, before I started lifting I was like 170 @ 185 cm and people considered me skinny as fukk (and my bodyfat percentage was like 11%). Got a homeboy with your stats and he was even smaller a few years back. Like practical joke skinny.
Ended up bulking up to 195 or so and had hella hoes and coworkers jocking, but since he's not about that life he stopped lifting altogether, quickly regressed, and is now the same size you are (just much leaner naturally).



As far as OHP, BP, and lateral raises, you're obviously not a big dude so of course you won't progress that well on these lifts, especially if you stay small. BP and OHP benefit more from gaining/holding weight than squat and deadlift (which it almost doesn't seem to effect). Assuming you are as small as your stats suggest, I'mma guess and say you're prolly more bottom heavy than top heavy (huge arms, barrel chest, wide back, boulder shoulders). All of the lifts you named benefit from a thicker, stronger back, bigger arms, and a thicker, stronger chest and shoulders.



So no, 167 lbs @ 6ft+ is scrawny as hell. Seventeen percent bf is not gonna give you the definition you want to show case (most people only get "abs" as their bf% approaches 12 or less). And lastly, since your body may have maxed it's neural adaptations on whatever program you're using in the gym, the only way your lifts will go up significantly is if you put on some mass and can transmute the new muscle into strength -or- if you increase the frequency of your lifts using a High-Intensity High-Frequency protocol to further drive neural adaptations.* (*This is not a long-term solution. Once you resume normal frequency training your gains will have peaked and then your lifts will regress again.)

So now you have to go back, figure out what your goal is (should be quantifiable, not just I want to bench/overhead press more), figure out if your goals can be achieved simultaneously or not, and then we can devise a plan to get after i
t.

Good points. I didn’t even look at his height. The 400 grams of carbs a day is an immediate red flag. That’s a fukk ton of carbs in general per day and especially if the person doesn’t already have a good base of muscle. Just on the surface I think cals and consequently macro are to high in general and probably more specific to work rate.

 

[Son Goku]

Good points. I didn’t even look at his height. The 400 grams of carbs a day is an immediate red flag. That’s a fukk ton of carbs in general per day and especially if the person doesn’t already have a good base of muscle. Just on the surface I think cals and consequently macro are to high in general and probably more specific to work rate.

Definitely could be. If his bf% was naturally low like me and my homie's, I'd say 400g of cabs is nothing. But given the fact that he's sitting at 17%, I'll assume he's not a typical "hardgainer" who can eat anything and not gain a pound.

@VRO, post up that workout plan so that we may critique-ith it.

 

[Son Goku]

Half-squat 115 for reps, coli fitness fam.

 

[The ADD]

Half-squat 115 for reps, coli fitness fam.

Come on man

 

[Son Goku]

Come on man

My man Will Stronghold in this bytch.

 

[Son Goku]

Flip your cap backwards like Ash Ketchum to speed half-squat 135, coli lifting crehs.


Same dude almost got stapled by 225 for reps.

 

[PortCityProphet]

i just found my Bose headphones

 

[BillBanneker]

Said screw it and upped cals anyway and just focus on muscle building until maybe Sept and just finally switch straight up to kettlebell swing workout. Gonna see either this week or next and slow it down and just do a swing workout to see where I'm at work capacity-wise with the swings, and go back to the push/pull.

Shipping was a bish but glad I bought these dumbbells, gives me some heavy-ish rowing and floor pressing in between the calisthenics and band stuff. But now I want some lighter dumbbells too.

Not doing Kettlebell z-press and then pike presses after ever again

 

[Gully Bull]

5 miles up and down hills - 700 calories burnt
One hour of weight lifting mixed in with body weight lunges and jumping rope in 90 degree weather - 400 calories burnt

 

[Son Goku]

5 miles up and down hills - 700 calories burnt
One hour of weight lifting mixed in with body weight lunges and jumping rope in 90 degree weather - 400 calories burnt

I need to step my conditioning game up like you big bro, but my knees are toastki right now.