Progress Update - Iron Moose Gym

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Just a quick update on current progress that began late Dec 2021, overall currently hovering around 200-202 lbs at 6’ even. Waist is now smaller than when I was in HS (currently wearing 30 in waist with 32/34 length. Maybe some of you are better at estimating BF, but believe I’m sitting around 10% without doing anything strict with macros or calorie counting. I think the habits I’ve gained over the past 2 years have solidified, so makes it a bit easier to be more of an intuitive eater. I do make an emphasis to hit at least 1g protein per lb body weight, then consuming whole fruits, moderate to lower amount of carbs, then fats from avocados, salmon, lean red meats. Ideally try to get most all of my diet from solid foods rather than from protein bars/powders. I’m thinking about doing an actual log but am more focused on maintaining where I’m at.

I’m thinking of switching things up a bit to implement more of a powerlifting program with heavier weight and low reps compared to the PPL split where reps were in the 8-15 range. Would be interesting to see how I respond to this change in programming. Will create a new log on here once I get it sorted out what I want to do. LOL

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I’m no expert either but I would guess right at 10% bf or very close to it.

Suggestion and my opinion (only)… maybe segway into something like a power building program….where as you implement one of the big compound movements in as your first exercise of the day. I like the 2-5 rep range with 1-2 reps left in the tank. The remaining exercises of the session, reserve for bb stuff.

In the pl world they have main movements, supplemental and accessory.

Just thinking out loud
 
I agree on getting most if not all my macros from my food sources,lately I’ve become a bit more dependent on am protein shakes just cause of my current situation makes it much easier.
 
When I used to be worth a crap… after my pling gig…

I liked to program a bench and squat days using the westside conjugate principles, then after the main movement…use BBing principles.

My deadlift sucked and I got injured a few times doing it so I quit it all together.
 
Everyone holds fat differently but for men mostly around belly button love handles and ass will hold most fat
 
That actually is kind of how I program my PPL. Often I’ll start will a core compound lift and go heavy with lower reps then go to higher reps later. Maybe to change things up more I could implant more of those remaining exercises to be in the 3-8 rep range. I like PPL so maybe if it isn’t broke don’t completely reinvent the wheel. Maybe just keep the same basic structure but increase weight and lower the reps, and also change out some of the more commonly done lifts with something else for a different stimulus. Just wanted to add a little variation and thought given it’s winter focusing on strength would be the best time as I like to do more BB style (hypertrophy) workouts (usually 8-12 reps) in spring and summer.
 
Thanks all I thought I was likely in that 10% ballpark which I’m good with as I can maintain this without really cutting calories or increasing cardio. Since I don’t compete imo no need to torture myself by going into a strict deficit as I become irritable and energy is zapped. Just isn’t maintainable for me to decrease 4 or 5% more (can get there for a short period of time but just feel like crap). As far as legs and back hood point as those would help narrow the actual number down better. I do have striations on glutes so believe I’m pretty lean back there (I’ll save you all from posting an ass pic). Overall just happy where I’m at and usually just let the mirror tell me where work needs done.

I used to do body composition assessments when I was a trainer in college and grad school and know there is quite a bit of variation even when using a DEXA, BodPod, calipers, BIA, and underwater weighing. Many times a more trained eye can be more accurate though it ultimately is just a number. Those smart scales that are quite cheap nowadays are notoriously off especially if the BIA is just traveling up one leg and down the other (completely misses the assessment of upper body composition). I read a fairly recent publication that estimates BF measures are off up to 30-40% which is crazy, but if you use the same scale over time at same time of day you can at least track the trends even if the value is incorrect.
 
Thanks bud! Though I know I don’t hold a candle to some of the mass monsters here, especially those getting close to competition. Very inspiring seeing their progress as they get closer and closer to stage day.
 
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Yeah there’s dudes here that have way more discipline and work ethic than I do…no excuses from me…I’m just a lazy ass. Apparently you’re not lazy.

Just be careful with pl routine. A pure straight up pl template is grueling. I walked around sore and beat up for a long time. Finally broke the “deload prehab rehab” code and benefited greatly.
 
Yeah the more I think about I likely won’t be going full out in a PL routine as I’m sure I’ll likely tweak or pull something if I’m doing singles or doubles at ~90-95% of 1RM. I think staying at 6-8 would be heavy enough to change things up where I used to do 10-12 reps.

I recently have really gotten into combining bands to my band pegs attached to a barbell to change the “feel” of the movement and train in those sticking zones towards end of the ROM. I have the traditional 41” bands and also some of the shorties that are easier to set up for flat/incline/decline bench.

Since I don’t have a functional trainer or cable crossover machine, tying a band on each upright almost has the same feel as a chest crossover as most of the resistance is towards the end and squeeze (I also can just do single arm chest cable crossovers just using the high pulley).

Here’s my little collection and a setup when messing around with them a bit.

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