[B]

Hey Guys thanks again. It’s very nice to have knowledgable people here commenting on such things.

It’s strange that the screenshot isn’t displayed you you as I see it. I maybe try to upload it on YouTube and put it in here.

I will also do this tests with laying on the bench and see how far the hands go.

To the point with the push-ups in weight. I am about 3kg up in weight since mid october without getting much fatter, which for me is quite good and the first time in training really enjoying the process. Faster weight progress in the past always led to huge gains in fat and now with age of 35 I think it will become harder to loose it on parts like hips. The last bulk was from 80 to 92. The cut burned all muscle. Since my genetic baseline I am already approximately 20kg up. I am genetically not gifted, slim bone frame, fat storage mainly lower belly and hips. Also thin arms due to there length…)

it is perfectly clear if I want good looking 200+ pounds I cannot get this with a deficit. But it seems with Jordans training setup and the actual slight surplus I am making solid progress. Very good progress on pull, and slow progress on push with push always be slower (very long arms not the best structure). when this slows down I add calories.

[B]

Hey Guys,

thought a lot about your tips and comments towards active range of motion. Looked up some videos.

I made a screenshot in the deepest portion of incline db pressing. The foto angle isn’t as good as I wish but to get it more clear: the handles are at chest level. The plates are below. The angle of the elbow is very sharp as I have long (fore)arms. The DBs are traveling miles to reach full contraction. it is not that I am very uncertain/unstable about the deepest position (as I have hooks that hold the DBs there) but it is not the most stable position. It gives me not the feeling that “I can fire the DBs ab with much intent” as it feels a bit wobbly.

So it would be possible to adjust the hooks higher in 2-3cm intervals.

[B]

Ok, I am convinced. Wasn’t sure about it. Thought that would maybe be too long without Progression in load.

Maybe my cardiovascular fitness isn’t that great anymore and contributes here.

But anyways I will stay and bully the weight up, thanks!

[B]

To me it looks good. Using the same template I had to figure out some modifications after a while (exercise wise) but it is a very good start.

I don’t know how big you calorie surplus will be, but I could be possible that you will have to fight for every rep.

[B]

Thanks!

So I’ll do what you suggested me.

For the aspect with the lats I think that bringen up the Lats (especially the iliac part) should fill out this gap ab bit. When I do my lat pulls to hit this part I can feel that lower half/third contracting nice.

[B]

Hey buddy, Have you got any physique pictures?
Everyone is built different structurally, Genetics will play a big role in this. My advice would be to get lean first. Very lean and see what your actually working with. Then slowly reverse out from there. The beauty about bodybuilding is creating your own ideal physique.

Thanks for the reply. I marked the spots in red. It seems the lower parts of the obliques are way thicker than the upper?

[B]

I have a dumbbell attachment. The whole flipping other dumbbels over is not necessary anymore and the feeling of the presses way better. Up to 70kg, but he is an engineer, maybe he will construct heavier ones. Don’t know.

https://www.pit-training.de/shop/equipment/hooks/pit-hooks-set/

[B]

I can’t see any pictures of the plan, but the general concept is very well. I’m innig for three months now.

[B]

Would do it on heavy days. I do it similar with deadlifts. Works fine.

[B]

2 hour spaces , 3.15 , 5.15 , 7.15

Thanks! I will change it this week!

[B]

Ok, I get it – was a bit confused. So at around the training window there is no 3-4 hour time space between (maybe if one considers, that dinner will be slower digested) and this shouldn’t be a problem? I like to understand everything I do, even if it is not necessary all the time.

[B]

change the pwo to eaa or mps max and slam it at 5.15 pm 🙂

Hey Jordan, thanks for the reply, you mean take it at 15.15?

[B]

Some nice improvements since I started. Should be a bit memory effect but I don’t know how much considering I am about 8 kgs lighter than I was and at some lifts and on some (deadlift) I am stronger than ever. Just some examples for the last months:

Deadlift 140 x 10 –> 165 x 8

Bench 80 x 7 –> 90 x 6 (x7 with 8kg more)

Flat db bench 28s x 16 –> 30,25s x 18

High incline shoulder press 50 x 10 –> 60 x 9

Chest supported db row 28s x 11 –> 38s x 10

[B]

I am not fully convinced with this full rom.

I often see that the „half reppers“ have better chest and bicep muscles. Maybe just a correlation.

Much of the push videos on this app also show techniques that would have a drawn line between the handles come maybe 3-5cm close to the chest before going up again.

There was evidence that this ROM could contribute more to middle fiber hypertrophie compared to the stretched ROM that grows more distal fiber Hypertrophie. Chris Beardsley mentioned this in his book i memory serves me well.

My question doesn’t contain any critique on techniques people have. It’s more that I am courious.

[B]

Yes I get the point both of you made.

So by saying around I mean i have a standard range of macros and Kalories per day. But as my level of activeness differs widely i add more calories to ensure not being in a deficit.

Training is good. Like it. Yesterday for example i was able to progress on all push exercises.

Added a kg on incline DB bench, a rep on shoulder press and 5kg on dips. So even with this pace, looking in the logbook next year’s end there should be gained quite some ground.

The goal physique would be something like Scott Adkins (some similarities in proportions although I doubt the stats he claims)

https://aznbadger.files.wordpress.com/2010/06/2006_undisputed_2_01.jpg?appview