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hell I dont know the real names for half the stuff I do. I'm just a dumb powerlifter.
haha not dumb, what i call it may not be correct either. i have a reverse hack squat thing that i do that's kind of like a sl dead that i call the goat sandwich cause that's what it looks like to me with your ass up in the air like that.
chest/delts
10 min treadmill warmup
rotator cuff work
sm incline press 135x20 155x15 185x10(5f) 225x8(5)(1) 3d set second number are forced reps 4th set second numb is forced reps and 3d number is a 10 sec iso hold 1/3 way down with partner pushing down
hex press 40x10 45x10 ds 50x10ds 40x15ds 30x12
db decline 60x8 70x8 ds 85x8ds 55x15
machine flyes 105x15(1) straight reps with a 2 sec hard squeeze and then at failure held the weight at mid point while partner pressed against it for a 15 sec iso hold (ouch)
reverse pec deck flyes 90x15 90x15 90x15(1) last set had a 10 sec iso hold bottom 1/3 with partner pressing against it.
bb front raise 30x12 40x12 40x12
seated db 6 ways 10x12 10x12 (these were exceptionally brutal)
done for the day. nasty nasty pump today and a very very good workout in early this am. i was a little off on my decline press today. my balance was way off and idk why, so it felt really ackward and weak, so i didnt push it too hard and get hurt. it could be the prior movements that we dont normally do early on or the big cold front and pressure drop messing with my inner ears. i still felt pretty good and strong on everything else. now it's time to get the chow on and get ready for some football. go bears
meal 1
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 100g vitargo
meal 2
16oz top round steak w/a1
2 tbl spn coconut oil
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz lasagna with extra meat
garlic bread
meal 5
80g dark matter post workout
How are u liking the vitargo ? What flavor did U get ?
it's not to bad at all and i think the whey iso kills the taste a bit. i am using the fruit punch or tropical i believe. i am mixing it with 2 and a half liters of water now so it is super thin and watered down so i can hydrate as i take it in and not having to carry two jugs haha. i will be switching over to prime nutritions new product that replaces the protein and carbs both either next wk or the following. that is as soon as it lands obviously.
I got unflavored so I could mix my ISO with it it taste ok
yeah that's what i would have went with as well but my sponsor only had it in flavored so that is what i get haha. i am pretty excited about the new product coming out though. it should be pretty good stuff
back
10 min treadmill warmup
one arm db rows off incline 40x10/3(warmups) 50x10 65x10 70x10 80x10 (only worked to top 2/3 of this movement focusing on the contraction)
partial stretch pulldowns 120x8 160x8 180x8 140x8
ng low cable rows 100x10 120x10 160x10
rack pulls 185x5 225x5 275x5 315x5 365x5 challenge set 315x12 (wiped out and kind of felt really weak on these today)
reverse grip single arm pulldowns 40x10 50x10 60x10
hypers x23 x21 x20
done for the day. felt kind of weak today and no idea why. the vitargo i am assuming gave me some stupid bad pumps today. so bad that when we got done with the hypers i walked to the truck and i couldnt stand up straight lean at an angle, lay on my back lay on my stomach or anything. i actually laid in the back of the truck for about 10 minutes on my side till some of the pump subsided away. so it is safe to say that i broke my own self off today and then some. i feel pretty good now though haha.
meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled bbq chicken
8oz plain baked red potato
meal 5
80g dark matter post workout
back
10 min treadmill warmup
one arm db rows off incline 40x10/3(warmups) 50x10 65x10 70x10 80x10 (only worked to top 2/3 of this movement focusing on the contraction)
partial stretch pulldowns 120x8 160x8 180x8 140x8
ng low cable rows 100x10 120x10 160x10
rack pulls 185x5 225x5 275x5 315x5 365x5 challenge set 315x12 (wiped out and kind of felt really weak on these today)
reverse grip single arm pulldowns 40x10 50x10 60x10
hypers x23 x21 x20
done for the day. felt kind of weak today and no idea why. the vitargo i am assuming gave me some stupid bad pumps today. so bad that when we got done with the hypers i walked to the truck and i couldnt stand up straight lean at an angle, lay on my back lay on my stomach or anything. i actually laid in the back of the truck for about 10 minutes on my side till some of the pump subsided away. so it is safe to say that i broke my own self off today and then some. i feel pretty good now though haha.
meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled bbq chicken
8oz plain baked red potato
meal 5
80g dark matter post workout
I liked the way you sweat Nutri-Max in the bed of your truck. Love to watch you killing yourself. No wonder none of us want to let you down, you are the greatest motivation in the earth and heavens. ~Trixie~
arms
cable strap pressdowns 100x20/3(warmups)
incline db curls 15x15/2 25x12(15) 25x12(1) 3d set was regular incline curls then i stood up and did hammers to failure. 4th set was regular again then after 12 i did an iso hold at the bottom to failure on each arm.
machine curls 30x15 40x15 50x15 40x15 40x15 40x15 (done with only 30 sec rest between each set)
reverse curls 65x15/5 (same thing 30 sec rest between each set)
straight bar pressdowns 110x30 140x30 150x30(5)(1) 140x30(10)(1) 3d set was straight reps then 5 forced and one iso hold just short of lockout. 4th was the same with 10 forced reps and another iso hold at the bottom
bench dips x11 x9 x8
lying db extensions 25x12 30x12 30x12 (done with 45 sec rest between sets)
done for the day. this was done super fast paced with very very little rest at all. the pump was insane and painful again just like the lower back pump except in the whole arm. one word comes to mind about this session "brutal".
meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
thursday night football so i may have a large supreme pizza and some cotton candy ice cream.
meal 5
80g dark matter post workout
i dont really have much of a appetite as of right now so the cheat may be put off till tomorrow if i am not feeling it. i am having some sinus respitory issues right now so that could be having an impact on my eating. i have gained about 7-8lbs in the last 2 wks. so i am moving up quite a bit and may add cardio in starting sunday. we will see how it goes and how i feel
I love those kind of pumps except the lower back lol.
doing deads and hypers to failure in the same workout damn. i am telling you i couldnt stand up straight, i couldnt lay on my back, i couldnt lean on something to hold myself up or lay on my stomach. i had to climb in the back of the truck, lay on my side until it eased up a little bit so i could stand up. i actually had to have the mrs drive home because i was so uncomfortable. arms yep felt the same way lol
hey guns, its been awhile bro. i was scanning through your log here bc im lost again, really dont know how the hell to figure out my bodies chemistry to cut the fat. im at a point now where i just said f it and am doing cardio twice a day. in addition my t levels are sitting around 280, and am looking at getting on in the next 8 weeks at trt dose. i would like to blame it on my low t levels, but then again it could be my diet or who knows maybe its my level of training as the reason why my results are minimal. the only time i saw great results was around april to may when i was using.
i ran into an old buddy at the gym a while ago who told me that i shouldnt be cutting the carbs until im closing in on single digits bf%, that my carb ratio should be higher than my protein intake. i think he broke out the percentages somewhere like 50%carbs, 30%protein, and 20%fats.
im about to go read through my log on the tips you provided in there, but i keep hitting a point where im just wanting to throw in the towel and say screw it. honestly though thats not my mentality, but i cant help thinking im beating a dead horse, and the only thing that keeps me continuing this futile battle is the fact that i want to figure this shit out.
the best percentage ive reached on bf is 12.5%, my goal is 10%. i took a few weeks off for marriage, honeymoon, and then a dam infection so i dont know what im sitting at right now, but if i had to guess i would say maybe 16% @ 205lbs. if you have some time and are interested in guiding ole nips with some more advice let me know. i may start a new log.
hey guns, its been awhile bro. i was scanning through your log here bc im lost again, really dont know how the hell to figure out my bodies chemistry to cut the fat. im at a point now where i just said f it and am doing cardio twice a day. in addition my t levels are sitting around 280, and am looking at getting on in the next 8 weeks at trt dose. i would like to blame it on my low t levels, but then again it could be my diet or who knows maybe its my level of training as the reason why my results are minimal. the only time i saw great results was around april to may when i was using.
i ran into an old buddy at the gym a while ago who told me that i shouldnt be cutting the carbs until im closing in on single digits bf%, that my carb ratio should be higher than my protein intake. i think he broke out the percentages somewhere like 50%carbs, 30%protein, and 20%fats.
im about to go read through my log on the tips you provided in there, but i keep hitting a point where im just wanting to throw in the towel and say screw it. honestly though thats not my mentality, but i cant help thinking im beating a dead horse, and the only thing that keeps me continuing this futile battle is the fact that i want to figure this shit out.
the best percentage ive reached on bf is 12.5%, my goal is 10%. i took a few weeks off for marriage, honeymoon, and then a dam infection so i dont know what im sitting at right now, but if i had to guess i would say maybe 16% @ 205lbs. if you have some time and are interested in guiding ole nips with some more advice let me know. i may start a new log.
that breakdown he gave you is cookie cutter and most of the time while natty will not help you in your muscle retention goal as you drop weight. notice i said weight and not body fat? some people do really well with a higher end carb plan (rare) and some do better with a higher fat plan. you have to find the one that works best for you and your goals and how you feel. quick fix for you would to get nasty and go keto for about 30 days if you need to drop the bf super quick. if not then start with 1.5g -2g of pro per pound then .5-1g of carb per pound and fats should be .5-.8g. that will get you moving back down again but you have to stay tight with it. if you want to go low and slow then go back to the carb cycle i set you up with and keep training the way you were training. being natty doesnt mean you cant hit your goals but it is going to go quite a bit slower. jump on a plan and when you stall out throw in a good fat burner like incinderine or something like that to crank it back up.
back(secondary)
10 min treadmill warmup
one arm bb rows 10x10/3(warmups) 35x10 60x10 85x10 110x10 (last set was pretty freaking heavy)
dual rope cable pullovers 40x10 50x10 60x10 70x10
swiss bar stretch pulldowns 85x10 100x10 120x10 140x10 (grip came in on each set going from wide to close then last set was medium)
reverse one arm pulldowns 50x10 60x10 70x10 60x10
done for the day. great back workout. good not stupid pump and lower back is fresh for legs tomorrow. the swiss bar addition made the pulldowns very comfortable with a great contraction and stretch.
meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz slow cooker chicken w/cream of mushroom soup
2 cups white rice
meal 5
80g dark matter post workout
that breakdown he gave you is cookie cutter and most of the time while natty will not help you in your muscle retention goal as you drop weight. notice i said weight and not body fat? some people do really well with a higher end carb plan (rare) and some do better with a higher fat plan. you have to find the one that works best for you and your goals and how you feel. quick fix for you would to get nasty and go keto for about 30 days if you need to drop the bf super quick. if not then start with 1.5g -2g of pro per pound then .5-1g of carb per pound and fats should be .5-.8g. that will get you moving back down again but you have to stay tight with it. if you want to go low and slow then go back to the carb cycle i set you up with and keep training the way you were training. being natty doesnt mean you cant hit your goals but it is going to go quite a bit slower. jump on a plan and when you stall out throw in a good fat burner like incinderine or something like that to crank it back up.
should i change my workout routine up till i get my levels up e.g. going heavy, and do you believe doing 200mg/wk of test will help with cutting or is that still mostly wasting my time?
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