Instant Access Registration Takes Less Than 15 Seconds! You May Not Post Until Registered.
To start viewing messages, select the forum that you want to visit from the selection below.
If you are having trouble staying logged in when navigating between forums/topics/etc., you need to reset your session cookie. Go into your browser and delete any cookie for the site them log back in. This should fix the login issue.
yeah it is always funny after the fact. damn dysentery and concussion of blasts wrecked my guts. throw in some bug or a little touch of bad food and it's game over for me. proiboitics are a must in my daily routine for damn sure
quads today and it was as hard core as i could get:
15min step mil
leg extensions 30x50 45x40 60x30 90x25 120x20 150x20 180x20
squats 135x20 225x10 315x10 405x10 500x10/3 225x15 yep they are all atg every single rep with a 2 second pause in the hole and a hard contraction at the top for 2
leg press 200x50 400x40 600x30 700x20 800x15
static hold on wall 4 sets 60 seconds
leg extensions dropsets 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 did these for 3 rounds
pretty brutal pump today. felt good even after yesterdays gut debacle and being a day behind
15 min step mil
bb shrugs 135x30/2 225x20/2 315x20/2 first set was in front and second was done behind the back
rear delt rope pulldowns 30x30 45x25 60x20 75x20 90x20
db front raise 15x20 25x20 30x20 35x20 40x15
db side lats 10x30 15x25 20x20 25x20 30x20
btn press 135x30 185x25 225x20/2 full range of motion of course
db shrugs 40x20 50x20 65x20 75x20 85x20 95x20
15min step mil as always. i love to hate that damn thing
lying leg curls 50x30 60x25 80x20 100x20 dropsets 100x10ds 80x10ds 60x10ds 40x10/ i did this for 4 rounds
leg press feet high on platform 200x50 400x40 600x30 800x20 400x30
db walking lunges 35lb for about 40 yards for 4sets
seated leg curls 80x20 100x20 120x20 140x20
my version of glute ham raise 60x20 80x20 100x20 120x20
done for the day
i had the cable guys training with me today and while warming up one of them tore his hammie on the lying leg curls. these guys try to keep up with the reps but not always the weight. i try to tell them how important it is to get a good warm up and sweat going before actually doing you workout warm up. he said it popped three times when he contracted it. it didnt lock up or anything like that and he could still contract it with no issues but couldnt stretch it at all. so i am going with it is going to be black and blue by the end of the day and he has at the minimum a partial tear of something in there
my diet this week is the higher carb profile. numbers basically stay the same but i change up some of what i eat when i feel like it.
something like this yesterday:
meal 1
12 whole eggs
2 plain bagels with 2 tbl spoons of natty pb crunchy on each side
1 tblspn acv
meal 2
16oz chicken
100g cream of wheat cinnabun flavor
meal 3
100g whey
100g babyfood oats
meal 4
16oz top round
100g red potato
1 cup broc
1 tblspn acv
meal 5
16oz top round
100g sweat potato
meal 6
16oz shrimp
100g brown rice
1 cup broc
1 tbl spn acv
meal 7
100g whey shake
friday was back/tri workout:
it was a pretty good one but not my best.
cable rope pullovers 60x30 80x25 100x20 110x20 120x20 140x15
low pulley rows (v bar) 120x20 150x20 165x20 180x20 195x15 210x15
v bar pulldowns 105x20 120x20 135x20 150x15
hs rows (done without sitting on the seat and leaning forward. i also use an inside grip one set and outside the next) 90x20/2 115x20/2 135x15/2
hypers 45x15/4
rope pressdowns 70x30 90x35 100x40 110x20 120x15 90x20
cg bench 135x20 (did added resistance negs for 10reps and 135 for the positives) 225x10-135x10+/4 these are absolutely brutal and the pump is just plain freaking nasty
one arm overhead db extensions 15x30 25x20 35x15 40x12
reverse grip cable pressdowns 80x25 90x25 100x20 120x15
as you can tell with alot of these tricep workouts i am putting a ton of attention into movements that bring out the outer head of the tricep. this is not a weak area for me by any means but the bigger you can get that bad boy the bigger more full your tricep looks for each pose front or back
ok question one yes i am and you caught me cause i forgot to put it in when i have been doing it. i have been doing an additional 20-30 minutes of low intensity cardio on chest day, shoulder day and both saturday and sunday. i had to stop doing the cardio with the wife cause she pushes me to go harder and faster which isnt good for bulking and i get my heart rate way to high when i chase her.
question 2: the cycle change up comes next week but the base will still be omna of course haha
question 3: yes i am still running the blues at 5iu along with the peps. the pep combo was brutal on my cts until i got it adjusted and i am slowly ramping it back up.
question 4: no i do them standing. i am at about a little less than 45 deg angle in the stretch position and damn near vertical on the contraction. i do cross bench db pullovers for chest only. cant get the same feel in the lats on the bench.
i will update my peps and cycle for my guinea pig as soon as he transitions over and be more specific with changes i make on a wkly basis
meal 1
16oz top round
2 cups grits
1 tblspn acv
meal 2
16oz chicken
2 cups oats
meal 3
100g whey
2 toasted bagels with fat free cream cheese
meal 4
16oz top round
300g sweet potato
1 cup green beans
1 tblspn acv
meal 5
16oz top round
100g sweat potato
meal 6
16oz shrimp
2 cups cream of rice
1 cup broc
1 tbl spn acv
meal 7
100g whey shake
this is how i have eaten the last 2 days everyone. the only good thing about bulking is the great amount of variety i can use. bloating isnt an issue when it doesnt hinder you and it helps keep the joint pain down.
15min step mil warmup
seated leg curls 60x40 80x30 105x25 120x20 150x20 180x15 210x15 120x20 (quick tip, when your legs are a little bigger than average you need a partner to help you get out of the machine or you get stuck with the pad locked down and look stupid) i spent five minutes explaining to an older lady about pushing the pad down so i could release the pad holding my legs down.
hip machine kick backs 50x20 70x20 90x20 110x20
db leg curls 20x20 25x20 30x15 35x15. you want to talk about some pain, these ****ers hurt way low on the hammies and are super brutal
bb stiff leg deads 135x20/2 185x20 225x15
walking db lunges 40/4 about 40 yards ish
one leg standing leg curls 25x20 35x20 45x15 50x15
yeah it is a semi slow but slowly ramping up. i am sitting in the upper 280s right now 286 dry and around 290-291 at night. staying pretty freaking lean too, i still have lines in my legs that pop and all 6 abs are visible. lower are faded a little bit but what can you do? i feel pretty damn good at this weight too this year and i am not huffing and puffing whenever i am out and about.
just for a note to you guys that want to eat big to get big. even i and i can house food as you can see can not eat monster chicken breast at a 1lb at a time when bulking. i tried a little experiment weds-friday this week and it bout killed me off. i did 4 of my meals half beef (8oz) and half chicken (around 8oz, it was actually quite a bit more around 9-11oz). well let's just say i got it all down but i paid for it. it sits in your stomach like a brick. well thursday i said hey i will get 2 beef meals n and then do the rest chicken. nope no dice, just as brutal. so now it is only going to be a meal or 2 of chicken per day spread very far apart. now i am not saying you prob couldnt do it with say 6 or 8oz a few times a day but as the oz start moving up it is brutal.
We process personal data about users of our site, through the use of cookies and other technologies, to deliver our services, personalize advertising, and to analyze site activity. We may share certain information about our users with our advertising and analytics partners. For additional details, refer to our Privacy Policy.
By clicking "I AGREE" below, you agree to our Privacy Policy and our personal data processing and cookie practices as described therein. You also acknowledge that this forum may be hosted outside your country and you consent to the collection, storage, and processing of your data in the country where this forum is hosted.
Tweet
Comment