Big T & MMW: To Keep Lean & Stay Mean ;)

BigTomW..........................MarkMyWords
Age: 20.............................Age: 23
Weight: 224lbs (ish).............Weight: 195lbs
Height: 6'2".........................Height: 6'4"

Our main goal is to gain mass whilst staying as lean as possible. I have a lot of work to do is losing some pounds, preferably i want to be down to 210lbs.
:D

So far my workout is a 4 day split, so my main aim is to try reduce fat whilst still making mass gains which could be hard :D

Recently iv began to do more running, and i am slowly increasing this all the time. MMW, you can help me get my ass up and keep running ;)

Thats it for now, lets get this sh1t going!
 
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Word up. You better not **** out on running. I can sprint like the ****ens and I expect you to be able to do the same!

We are different in ways, since I am not doing any running atm. Being summer and all, I bike with friends, and I'm going canoeing tomorrow, so that is still some good heart pumping cardio stuff.

Mostly, I'm easing up my calories to about 3,000 and watching my lifts, working my ass off every week in an attempt to stack on more weight. Kitchen prep is huge though, and can be a pain.

My weakness is the weekends, I have a slight tendency to drink like a dirty bastard and not eat all my meals. Bitch me out for that!
 
Yea man im the same, usually Saturdays i drink like a b1tch and end up eating sh1t the following day.

Its not just running, anything that is cardio in aid to lose fat whilst still increasing lifts and muscle!!!!!!!! ;)

Iv got less than 6 weeks till my holiday in greece! I wanna work especially hard for then!
 
Yea man im the same, usually Saturdays i drink like a b1tch and end up eating sh1t the following day.

Its not just running, anything that is cardio in aid to lose fat whilst still increasing lifts and muscle!!!!!!!! ;)

Iv got less than 6 weeks till my holiday in greece! I wanna work especially hard for then!

Yep, it's hard. So many of my friends just want to get nuts, and inside me, it sounds like so much fun (which it is), but I also know it will mess up my eating, and the fact that I'll be drinking a shatload of beers, that's not exactly good.

OK OK, well then you have lots of options. Do you do any HIIT stuff now? I'll tell you one of the most brutal HIIT sessions for me is on the step machine. Put it at the highest possible resistance, and go ALL OUT for 15 seconds, then rest for 30-45, and repeat 10-20 times. I almost die.

So for motivation, you just gotta think about how you want to be lookin all sexy for those chicks in Greece...make it happen!
 
That step routine sounds good, i know when iv been on that it f**king kills me.

And yea thats what i gotta think about, looking good for the girls man ;)
 
I mostly do 5 x 5, but for some stuff it just doesn't work. Like power cleans, those are usually 6-8 sets, and 1-3 reps. Then on deadlifts, sometimes I do some extra sets of 8 or 12 reps after the 5 x 5, but yeah, 5 x 5 is the norm. How bout you?
 
I think i worded my post wrong, i sort of meant like whats the most poundage youve had out of all your lifts ;)

But i do the odd 5x5, with usually 3x8 3x10 range. I do a lot of negatives and train to failure often if i have a spotter.
 
Oh oh, re-reading, I see what you're saying. Okay, most of mine suck.

Deadlift is my best, having maxed at 315 recently. And in my last workout, I did 295 for reps, so it's likely even better now.

Squats, bad, I'm a horrible squatter, haven't maxed in a long time, but I can do 155 x 5 for my last set. :(

Power cleans, working up, got 2 reps of 145 up on Wednesday, and can do 135 for triples pretty easily.

Overhead press is right at about 100 pounds for 5 reps, again haven't maxed on this.

Those are some of the main ones...your turn!
 
Hmmmmm...not bad :)

-Well my DL i have never maxed but iv done 308 for 5, and could of done more.

-Squat is poor, i have done 220 for 6 reps.

-OH Press, iv done 132 for 3 but that was mid workout and a while ago. I would hopefully smash this now ;)

-Tomorrow im going to see how many reps i can push out with 176 on flat bench press. Im hoping for about 5.

-I dont do power cleans, only time ill sort of do one is when putting the bar on the squat rack, and that was with 132lbs on.

So thats some rough lifts.
 
Nice nice, you got me beat man. Those are nice numbers. I really want to improve my overhead press. What other stuff do you do to variate on OH pressing?

But anyways, you got 25-30 pounds on me (no excuse), and I'm still gonna pass your ass up! Mwahahaha!
 
Nice nice, you got me beat man. Those are nice numbers. I really want to improve my overhead press. What other stuff do you do to variate on OH pressing?

But anyways, you got 25-30 pounds on me (no excuse), and I'm still gonna pass your ass up! Mwahahaha!

Cheers man, plus your roughly 2" taller, so probably slightly longer to push.

With OH Press, i usually do a 5x5 Seated DB Press which has been increasing most of the time. And i also do BB Press, this can be like 6-10 reps of 3-4 sets. It varies.

Do you do 45 Degree Incline Press?
 
Yeah, being tall is great most the time, except with some lifts...but again, I don't wanna use any excuses, I know plenty of tall dudes moving some serious weight.

Cool, I mostly have just been doing BB OH press, maybe I should switch it up, and do some seated, with DBs.

Yeah, I do 45 degree inc. bench...been using dumbells, 60s in each hand is my best showing so far, 5 reps. Making gains on that though, hope to continue. I would be sprung if I could do 65s within a couple weeks.
 
Good luck guys

BigT, you need to focus on those legs mate, 220 for 6 reps at 224lbs?

MMW - A nice variant of the OH press is the Bradford press where you alternate between bringing the bar down in front of and behind your head on each rep
 
Good luck guys

BigT, you need to focus on those legs mate, 220 for 6 reps at 224lbs?

MMW - A nice variant of the OH press is the Bradford press where you alternate between bringing the bar down in front of and behind your head on each rep

I know man i know. Thats what iv done, its not the most i can do. Id be able to get 220 for 10 at a push, but still its not much.

Iv never squatted over 220lbs. I need to get my legs in to gear. Iv think its taken me this long though to find my feet with squats. Iv only just figured out how i feel comfortable and decent form (i think).
 
Good luck guys

BigT, you need to focus on those legs mate, 220 for 6 reps at 224lbs?

MMW - A nice variant of the OH press is the Bradford press where you alternate between bringing the bar down in front of and behind your head on each rep

Thanks buddy. I will give those a shot next time for sure.

I struggle with my squat. I hate that. I feel so strong doing deadlifts, yet feel sooo weak squatting.
 
Today was a non-lifting day. So when i got home from work me and my mate went and run just under a mile. To be honest, im not half as unfit as i first assumed.

A mile isnt far, but it was really easy, could of done way more. It was my mate who was quite tired. Weve got a little course now and were planning to do time trials, sprints, uphill running etc etc.

Lets just hope we do it!
 
Today its sooooo hot i love it!! :D But it makes me tired :( Was disappointed with my lifts today, i expected more.

Session Included: Chest/bi's/abs

Flat BB Press
1x5 (176lbs) - got 3 on my own :(
1x8 (154lbs) - 6 on my own
1x10 (132lbs)

Incline DB Press
1x10 (110lbs) 8 on my own
1x8 (110lbs) 5 on my own
1x8 (99lbs) 6 on my own

Decline BB Press
3x15 (99lbs)

I just added this in to give it some volume, and i was pissed off!

Ped Dec
3x10 (110lbs)

Situps
3xnear failure on different stations.

DB Curls
3x10 (27.5lbs)

EZ Bar Curls
3x10 (66lbs)

Dips
2x failure

Much better at dips now :)

Cardio
45 minutes of kicking about the football, some steady cardio. Got some sun rays aswell ;)

No excuses, i could think of many :D But wasnt pleased with the 3 reps on 176lbs.
 
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