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Gustav123
Gustav123 g Gustav Andersson
3 Post(s)
3 Post(s) Gender: Male Goal: Bodybuilding Date Joined: November 11, 2014
Posted
Posted By: crood

Get a caliper at a pharmacy nearby. Make sure to get one that has a table with the numbers and formulas included.

They are quite cheap and do a very good job.

 

If you can't get to measure correctly yourself you can ask a friend or family for help. But it's also possible on your own.

 

The calculations with a measurement band around wrist / waist etc are fairly inaccurate and so are the formulas used in those.

 

Caliper is the best option if you can't affort to be tested by a doctor, nor buy any other measurement device.

 

If your pharmacy doesn't have it, they most likely can order it. And if not, you can order them yourself on the internet for very little bucks.

 

Cheers!

Thanks! I will check that out. Eventually I will have saved up to a Skulpt Aim.

Murphynk
Murphynk g Nick Murphy
15 Post(s)
15 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

That's awesome, Scott! I hit 225 in my set of 3 reps on sunday

gmdgeek
gmdgeek p Gerald Davis
88 Post(s)
88 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

My wife got all my measurements done last night and both her and I were surprised ... minor growth here and there but the shoulders ... over an 1" ... I had to stop and think about it ... Had to be the rear flys that are helping unround this 20 IT vets pour posture. :)

www.getfit40.net - personal fitness blog
Murphynk
Murphynk g Nick Murphy
15 Post(s)
15 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

@gmdgeek Awesome to hear man!

ChrisCrawford07
ChrisCrawford07 g Chris Crawford
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted
Posted By: JoeHurricane

Looks like another solid workout man! Might be lifting two plates on your squat by the time 12 weeks are up ;)

Keep up the great work! #HTH

Great job man!! Great workout!

Agronomist
Agronomist g Edward Hauck
6 Post(s)
6 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2015
Posted

Hi Shredders,

 

I'm a gold member and it looks like you need to be platinum to access Pull A and Circuit B workouts.  I just wanted to confirm that before looking for some substitute workouts.  Push A is AWESOME!

 

Thank you Scott for bringing this group of people together and giving us the tools to succeed! 

Agronomist
Agronomist g Edward Hauck
6 Post(s)
6 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2015
Posted

Disregard, I see that is the case in the rules.  I guess I'm going PLATINUM baby!

anakhavoly
anakhavoly g Ali Nakhavoly
11 Post(s)
11 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted
Posted By: JoeHurricane

Those look like some good target macros. Carbs aren't too high, and protein is solid.

How did you do during the first week? What happened on the scale?

Hey Joe,

 

Originally I planned on leaning out abit however I decided to focus on gaining some lean mass. My BMR in motion is about 2500 so I've been eating around 2700 calories a day. I was 170lbs but now 172lbs. I noticed difference in the sides of my stomach. All in all I'm pleased in the direction I'm heading.

Skyfirre
Skyfirre g Jeffrey Rivera
7 Post(s)
7 Post(s) Gender: Male Goal: Lose Fat Date Joined: December 12, 2015
Posted
Posted By: JoeHurricane

Do you have a bar pad at your gym? That can make it a bit less painful to do the exercise. But you also have to play around with the positioning of it, because some places are more comfortable than others.

Also, if you don't have a bar pad, you can wrap a towel around the bar instead.

There's nothing you can really do in place of the glute bridge, but you can do things like lunges to activate your glutes like those single leg step ups which are included in the Push-A workout.

Hey dude thanks for the reply :) there were pads there but couldn't use them cause i was still to big to fit under the bars, I did use a towel but still pierced through. I will have a play with next round and use the assisted squat rack.

Doctor7
Doctor7 g Mark Stephan
11 Post(s)
11 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

Hey all!

 

So I took my BMI again today, and it says I gained weight and fat! Hah! I know I haven't. I have more muscles and lost weight. Can drinking a protein shake before a workout impact the BMI that much? It says I went from 15.6% body fat to 16.1%.

 

Also another question for the experts out there. When doing barbell, do you add the weight of the bar to your lifting? And if so, how much do they weigh?

 

TIP: So for the AMRAP's I found if I wore straps I can lift and do more because before it was just slipping out of my hands, and ruffing up my computer geek hands. Now, with sytraps I was able to do them focusing on the muscles I wanted to focus on instead of my hand grip.

ChrisCrawford07
ChrisCrawford07 g Chris Crawford
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted
Posted By: Doctor7

Hey all!

 

So I took my BMI again today, and it says I gained weight and fat! Hah! I know I haven't. I have more muscles and lost weight. Can drinking a protein shake before a workout impact the BMI that much? It says I went from 15.6% body fat to 16.1%.

 

Also another question for the experts out there. When doing barbell, do you add the weight of the bar to your lifting? And if so, how much do they weigh?

 

TIP: So for the AMRAP's I found if I wore straps I can lift and do more because before it was just slipping out of my hands, and ruffing up my computer geek hands. Now, with sytraps I was able to do them focusing on the muscles I wanted to focus on instead of my hand grip.

My suggestion would be to take your BMI prior to eating a meal or drinking a shake, I always found I get a more accurate reading that way. With respect to the barbell e-z curl bar, I always add the weight of the bar, the one in my gym is 25 lbs, but some are different. I would check and see what the weight is of them and definitely include it in the weight your lifting. Great tip on the straps for AMRAP's, I noticed today the barbell was starting to slipping out of my hands after about 15 reps!
Umrdemp
Umrdemp g Dempsey Rollins
16 Post(s)
16 Post(s) Gender: Male Goal: Lose Fat Date Joined: December 12, 2015
Posted

Hey All,

 

Today I completed the Pull A workout, yes I am a day behind. Anyways, I Deadlifted a new PR of 275 for three sets. Prior to that was 225. Towards the end of the workout at the bent over row, I lost my grip strenght in my right hand (nondominate). It was tought to get through the rest of the sets while really concertrating on not dropping the weights. I did finish however, I still don't have much strenght in my right hand.

 

Notes on the woodchopper. I started out thinking I was doing it correctly but, I was not feeling it in my obliques. Scott had a video on youtube. Wood Chopper, that really sent into the setup and how to perform is properly. I just missed it in the PUll A video and found this one. Really helped my form, may help someone else as well.

 

The Skulpt arrived today and I am just starting to play with it. It told me by Body Fat% is 15.4% which is almost 10% difference than the measurment system in the Gym I did at the beginning of the year. Going to repeat the process over next couple of days to see if it is repeating. I hope they are correct, I almost fainted when I saw 15.4%.

Doctor7
Doctor7 g Mark Stephan
11 Post(s)
11 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

Hey all,

 

So I need help taking my measurements. Is there a video or something out there that shows you how to do all the measurments properly? Also, how to do the measurments yourself? @scott_herman do you have a video ro something on this?

 

Thanks!

dgadamson
dgadamson g David Adamson
9 Post(s)
9 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2015
Posted
Posted By: Doctor7

Hey all,

 

So I need help taking my measurements. Is there a video or something out there that shows you how to do all the measurments properly? Also, how to do the measurments yourself? @scott_herman do you have a video ro something on this?

 

Thanks!

Hi @Doctor7. Check out this video Scott did about measuring your gains: https://www.youtube.com/watch?v=LoL_QTatGhU

 

Murphynk
Murphynk g Nick Murphy
15 Post(s)
15 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

How's everyone feelig motivation wise? I feel like the initial excitement has worn off and now it's time to really work hard..

 

Also, someone at the gym was not happy with me using a cable pully for wood choppers lol

ChrisCrawford07
ChrisCrawford07 g Chris Crawford
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

I'm loving the workouts, Ive already went up in my deadlifts and set a new PR of 285lbs. Its definitley hard work and being disciplined with the meal plan is key, but Im just focused on the end goal!

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