Adarq.org

Yeah , more or less the same i guess. Of course there's more to bodyfat than just weight/height/waist, but the differences should be small. You are on creatine though, that can skew measurements a lot ( big water weight ).
From what ive seen in your vids i look more muscular in upper. No idea about lower. I do carry all my fat on my belly , i always was like that, even when i was younger/thiner/leaner i never had abs, my body type is the typical skinny-fat. I was ~75kg in my early 20s yet i couldn't see more than 2-pack on my abs.
I have tiny wrists and ankles, small ( and unwilling to grow ) chest and relatively big arms (~16'' ) and thighs ( ~25'' ). Back and shoulders just fair.
I am willing to go down to 80kg now, i hate cutting and i like being ~90kg but i have to get lean before i bulk again.

That SL obsession of yours is exhausting and irritating! I am not , never was and never be a good one leg jumper.
I started playing basketball and dreaming/trying to dunk when i was 12 years old, 26 years ago , when you were not even alive. If i was to be a good SL jumper , i would know by now!

You have focused a ton on squats though without any calf or too much plyo work so...

This is again wrong and i can't imagine how you assumed it with a detailed 3,5 years log in here in which you have more posts than anyone except me!
I have stopped doing calves only the last couple of months the last 5 years. My calves are big ( 16'' )  and strong, i have been repping 400+ on that smith setup.
I always did lunges, BSS, RDLs, depth jumps , depth drops , tucks , hp cleans , jump snatches, box squats, rea squats bla bla bla.

Re squats : I am injured, that's why i am so weak at squats now. Before that, my squat was at ~240*5 , and that is at a stance slightly less than shoulder width. Actually stronger than you at that movement!

Re SL jumping : My previous message was the last one ( of MANY ) explaining to you why and how i am a DL jumper. I give up.

5 January 2013

Bodyweight@session : ~188 
Soreness : quads 4.5/5 , glutes/hamstrings/abductors 3.5/5
Injuries/aches : none?

Lance's 3-set-progress template - workout #19

LEG EXTENSIONS:
20@50 lbs
20@50 lbs
20@50 lbs
Tempo 4:0:4 , brutal, burn.

LEG PRESS MACHINE:
20@200 lbs
20@200 lbs
20@200 lbs
Tempo 3:0:3 , brutal, burn.

STANDING OHP:
6@88 lbs ( -5,5 lbs ) , ( -2 reps )
5@88 lbs ( -5,5 lbs ) , ( -2 reps )
5@88 lbs ( -5,5 lbs ) , ( -1 rep )
Total : 16 reps ( -5reps )
-Very weak.

DEAD HANG CHINUPS:
8@BW ( same )
7@BW ( same )
5@BW ( -2 reps )
Total = 20 ( -2 reps )
-Very weak here too, lat time i did 22reps@BW+11lbs

Notes:
-Fake bodyweight, training was AM and coming after a 1600kcals day.
-Was too sore to check quad status. All leg muscles hurt at the slightest contraction or touch. However i did a bunch of BW lunges/box pistols/box stepups and it feels 100%.
-No soreness in pecks and lats despite benching and rowing after 1 month. Must have been the low volume ( <15 reps ).
-I think i will readjust diet plan for a while. Too bored of cutting all the time and also cutting+coming back from 1 month detraining sucks. I will go on a caloric surplus on workout days , 2500 to 3000, and i will try to intensify cutting in the other days ( currently at ~1800, will try to stay at 1600 ). Will try to add cardio on off days too but not sure i can trust me on keeping up with that. I will try this plan for a month or so and see what happens.

^I was perfectly fine with leg extensions, i had this happen at leg press though. Probably because they were heavier. I did not speed up , but i had to pause at the ROM top to get a few breaths around rep 12 in each set, 20 reps 3:0:3 with 200 lbs was exhausting.

The slow tempo high rep thing worked , DOMS went away today. Quad seems fine too, bw lunges and box pistols are totally bug-free. Didn't try full pistols, want to give it some rest.

8 January 2013

Bodyweight@session : ~191
Soreness : none
Injuries/aches : 

Lance's 3-set-progress template  - workout #20

LEG EXTENSIONS:
10@35lbs each leg
10@35lbs each leg

LEG PRESS MACHINE:
10@100 lbs each leg
10@100 lbs each leg

SQUATS:
5@BW
5@44lbs ( empty bar )
5@88lbs
3@132lbs
2@176lbs
1@198lbs
-My paranoid quad decided to be perfectly healthy and powerful today.
176 great form, 198 not so good but ok. First time squatting above BW after injury.
Still going to the doctor.

BENCH PRESS:
6@143 ( +2 reps )
6@143 ( +2 reps )
5@143 ( +1 rep )
Total : 17 ( +5 reps )
-Nice, strenf catching up fast.

SEATED CHEST SUPPORTED MACHINE ROWS:
8@143 ( +3 reps )
8@143 ( +3 reps )
8@143 ( +3 reps )
Total : 24 ( +9 reps )
-Nice, strenf catching up even faster here.

-Foam roll

-Stretch

In other news:
I decided to modify the 2nd training day of the week and stop working out arms. I haven't worked out for 1 month and they are still at 40cm ( 15 3/4'' ). Big arms are nice and all but i am beginning to feel they are a bit disproportional to my upper body, if such a thing exists. Anyway I prefer to give chest and shoulders some more emphasis since they are both weak and small. So here is the new schedule:

Day 1:
Back squats ---> cancelled until i get doctor examination and advice, replace with slow tempo light weight unilateral leg extensions & leg press.
Bench press
Seated rows

Day 2:
RDL
Biceps ---> DB inline bench press
Triceps ---> DB shoulder flyes

Day3:
Front squats ---> cancelled until i get doctor examination and advice, replace with slow tempo light weight unilateral leg extensions & leg press.
OHP
Chinups

Now i am disturbing the push/pull balance since i have 4 pushes and 2 pulls. But i am restoring a balance of 2 chest - 2 back - 2 shoulder exercises per week when i had 1 chest - 1 shoulders - 2 back.

12 January 2013

Bodyweight@session : ~188.5 , AM
Soreness : none
Injuries/aches : 

Lance's 3-set-progress template - workout #21

LEG EXTENSIONS:
15@20 lbs each leg
15@20 lbs each leg
15@20 lbs each leg
Tempo 3:3:3

LEG PRESS MACHINE:
15@50 lbs each leg
15@50 lbs each leg
15@50 lbs each leg
Tempo 4:1:4
-Then maxed out my right leg for fun, ended up at 300lbs,  , most i have done is 1x500 with both legs.

STANDING OHP:
8@88 lbs ( +2 reps )
7@88 lbs ( +2 reps )
7@88 lbs ( +2 reps )
Total : 22 reps ( +6 reps )
-Very nice, strenf catching up.

DEAD HANG CHINUPS:
10@BW ( +2 reps )
8@BW ( +1 rep )
6@BW ( +1 rep )
Total = 24 reps ( +4 reps )
-Very nice, strenf catching up here too.

No quad bugging the last 2 days but who cares. Going for an MRI scan ASAP.