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i will be there my wife is competing and 2 of my boys,
i have a figure girl prepping for it. we may have to get together if i make the trip with her. kids and school will dictate that trip for me. i would make a run at it myself but gotclen would probably shoot or choke me if i even contemplated doing any more shows this year. not to mention my wife would probably kick me out also
chest/bis:
10 min step mill warm up
rumble roller work
incline db press 50x20 60x20 80x20 100x15 110x12
bench press 135x20 185x20 225x15 225x12 135x20 (these were done with a pause at the bottom of 2 and a hard contraction of 2 at the top)
cable cross 20x30 30x25 40x20 50x20 60x20
cable curls 40x20 50x30 60x40 80x20 100x15 120x12
machine preacher curls 25x20 35x20 45x15 55x12
standing db curls 25x20 35x20 45x15 50x12
done for the day.
meals
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
meal 4
8oz steak 8oz chicken
1/2lb of rice and veges both off the hibatchi
meal 5
same as meal 4
meal 6
16oz turkey or chicken
green veges.
as you can see i had a little change for meal 3 and 4. carbs went a little higher than what i normally do for the day with the addition of the hibatchi food.
How many cals is that a day and why not more carbs being off season and all?
it's right at 7200 cals and i go between high carbs for 7 days low fat and high carbs and low fat for a week so my body doesnt adapt and i stay leaner than high carbs low fat for the entire off season. works very good for me
chest/bis today:
10 min tread warmup
rumble roller work
db rotator cuff work
flat db press 40x30 55x20 65x20 85x20 100x15
flat bb press 135x20 185x20 225x15 275x12 (felt froggy so i did two different flat movements today)
hs incline press 45x20 70x20 90x15 ds 115x10ds 90x10ds 70x10ds 45x10
cable cross 35x30 45x20 55x20 65x20
standing db curls as-ds 20x10as 25x10as 30x10as 35x10as 40x10as 45x10as 50x7ds 45x10ds 40x10ds 35x10ds 30x10ds 25x10ds 20x10ds 15x10 run up the rack till you cant do anymore then immediately drop weight and roll into drops sets. no rest between either moves. these suck really really bad.
db hammers 20x20 30x20 40x18 50x12
done for the day
meals exact same as yesterday
meal 1
16oz top round
2 cups oats with 2tblspns brown sugar and cinnamon
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon and 1/2cup raisins
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
150g total weight red potato
meal 5
16oz boneless skinless chicken
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water
Guns I just saw this for the 1st time and had to scroll thru it all....Guys this is one of the best detailed runs u will come across!
This should of been advertised and glowing cause the whole board should of been here cheering!
Ill be around for the next go around.
Congrats Brutha!
Guns I just saw this for the 1st time and had to scroll thru it all....Guys this is one of the best detailed runs u will come across!
This should of been advertised and glowing cause the whole board should of been here cheering!
Ill be around for the next go around.
Congrats Brutha!
ARx
thanks man, means a lot coming from someone like you. i am trying my best to show everyone what it takes some of us that dont have the greatest genetics to do the best as possible. this is what i do and it works pretty well for me.
i agree 100000% with ARX...this is incredible...you detail EVERYTHING...from exact sets/reps to exact meals...you also explain why you are doing each....I like that you stagger carbs/fats like you do, high for a week, then low for a week, etc...this will potentially shock your body into incredible gains in muscle mass and leanness....
I am going to take the time to read through every single post here, all 469 or whatever lol...
i agree 100000% with ARX...this is incredible...you detail EVERYTHING...from exact sets/reps to exact meals...you also explain why you are doing each....I like that you stagger carbs/fats like you do, high for a week, then low for a week, etc...this will potentially shock your body into incredible gains in muscle mass and leanness....
I am going to take the time to read through every single post here, all 469 or whatever lol...
i even include when i deviate and have cheats here and there also. i like to have more flexibility when i am in the off season cause i dont allow it at all when i prep. i dont do it that often but i log it when i do. sad part is i cheat mainly when the weather is bad cause i grill 99% of my food and i dont like stinking up my house when i cook meat so that's when i hit up food that isnt always good but i like hibatchi and steak houses when i do
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