Tweet

Originally Posted by BABY1

I like this meal day

yeah me too unfortunately it makes me fat and puts my bp through the roof with a quickness haha. that and i feel like crap. give me a few and if i can get the boss to send them over to me i will get some pics up from last month

Tweetfew pics from my last comp. the ones in front of the door i was still drying out. pretty piss poor posing in all three also. makes me look crappy and tiny at 248lbs haha

Tweet

Originally Posted by guns01

few pics from my last comp. the ones in front of the door i was still drying out. pretty piss poor posing in all three also. makes me look crappy and tiny at 248lbs haha

Look freakin awesome brother

Sent from my SM-S975L using Tapatalk

TweetDamn, your hams look so huge compared with the last time I saw you. Great Work!!! Looks like a substantially wider chest and smaller waist. Love the pics!

Tweet

Originally Posted by Trixie

Damn, your hams look so huge compared with the last time I saw you. Great Work!!! Looks like a substantially wider chest and smaller waist. Love the pics!

i would say i am probably a good 14 or 15lbs heavier stage wise since the last time you guys saw me compete. now offseason on the other hand lol, you guys saw me when i was coming down from around 306-308 haha. no more of those days. i dont think the waist is coming down to much more, i have been hammering the crap out of my back so that could make it look a whole lot smaller. i really cant complain i am getting better each and every time. so that's a plus. and thank you. now if i could just have the mrs take a pic where everything is properly flexed at the exact same time, you could actually see how good the conditioning was this time around. the live pics you can but the stationary ones are no bueno.

Tweet

Originally Posted by guns01

i would say i am probably a good 14 or 15lbs heavier stage wise since the last time you guys saw me compete. now offseason on the other hand lol, you guys saw me when i was coming down from around 306-308 haha. no more of those days. i dont think the waist is coming down to much more, i have been hammering the crap out of my back so that could make it look a whole lot smaller. i really cant complain i am getting better each and every time. so that's a plus. and thank you. now if i could just have the mrs take a pic where everything is properly flexed at the exact same time, you could actually see how good the conditioning was this time around. the live pics you can but the stationary ones are no bueno.

We are always so hard on our pics. Never as good as we think they should be. Just have to come see you in person.

TweetRight on Guns!

Tweettoday

abs/legs

standing cable crunch 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
db leg glute bridge w/iso x10(10s)/2
seated leg curls one leg then dbl leg 25x10 35x10 50x10 50x10x10/4 (these were brutal)
leg press 180x15 270x15 360x15 450x10 540x10 630x10 720x10ds 450x56
bulgarian split squats w/iso 55x8(15s)/3 20 sec quad stretch after every set
db stiff leg 65x10/2

done for the day. got new programming fired up today. knees were a little bit tender on the leg presses and even though i thought i was ready to crank up some really good heavy weight, my joints apparently are not. muscles felt good but knees not so much. no point in trying to push past it and tear something up. so all in all a good day in. i got one hell of a good pump today also

Tweettoday

calves/chest/delts/cardio

standing calf raise 295x8 315x8 335x8 355x8 375x8 395x8 355x10(10s)x10(10s)x10(10s)
db twist press 25x10 40x10 55x10 65x10/3
incline bb press 155x8 185x8 225x8 255x8 275x8 315x8
stretch push ups x20/3
bent db lats 25x20/3
bb front raise 40x12/3
heavy db swings 45x30/3
15 min treadmill

done for the day. pretty good session in today. strength was actually pretty good and surprising on my presses. the db twist press not so much but everything else was spot on. i am now going to start backing the cardio down a little and then i will add it back in after we get it down to managable. that is as long as recovery allows. knees are a little tender today but i knew that was coming because i felt them on the leg presses yesterday. nothing terrible though. dreading tomorrow because of the holiday it is going to be chalk full of dumb asses with egos that def shouldnt have egos. so i am going to have to decide, earlier than normal or later in the after noon

Tweettoday

calves/back/cardio

seated calf raise 50x8 75x8 100x8 125x8 150x8 175x8 200x8 100x10(10s)x10(10s)x10(10s)
roller work
reverse hypers x10/3
one arm bb rows x8 25x8 50x8 75x8 100x8/4 (tried 125 out and no way i was getting a good 3 sets with it today)
reverse facing ng pull downs 85x10 100x10 120x10 ds140x10ds 100x8
one arm sup pull downs 70x12 70x12 60x12
db shrugs 60x10 ds80x10ds 70x10ds 60x10
rack pulls 135x3 225x3 315x5/3
banded hypers x30 (brutal)
10 min treadmill

done for the day. i am pretty sore going into today with chest shoulders and lats being a little tender. so i figured it wouldnt be a great day. not to shabby though, i did go for 125 on the bb rows and it was pulling on me a bit and i knew no way in hell i would be able to get a good 3 sets in. i know i am just getting back into moving heavy weight so i have to be easy. all in all a good session and by the end with those banded hypers my lower was fired up. so that made cardio very nice and painful. i guess i shouldnt call it cardio since it is more so for recovery only

Tweettoday

calves/arms/cardio

machine toe press 210x8 230x8 250x8 270x8 290x8 310x8 230x10(10s)x10(10s)x10(10s)
stand ez bar curls 20x15 30x15 40x15 70x10/5 (10sec between each set)
db hammers 30x10/3 (same 10 sec between each set)
machine preachers 60x8 70x8
cable rope press downs ss 80x12 90x12 100x12ss 110x12ss 120x12ss 120x12ss
bench dips ss ss x15 ss x12 ss x9 ss x7
db skullies 40x10/4

done for the day. pretty basic day with some intensity sets tossed in. good pace with the 10sec breaks between sets also. the pump as always with arms was stupid and painful. i couldnt put my headphone back in my ear it was so bad. strength is coming back nicely and joints feel pretty damn good.

Tweet

Originally Posted by guns01

today

calves/arms/cardio

machine toe press 210x8 230x8 250x8 270x8 290x8 310x8 230x10(10s)x10(10s)x10(10s)
stand ez bar curls 20x15 30x15 40x15 70x10/5 (10sec between each set)
db hammers 30x10/3 (same 10 sec between each set)
machine preachers 60x8 70x8
cable rope press downs ss 80x12 90x12 100x12ss 110x12ss 120x12ss 120x12ss
bench dips ss ss x15 ss x12 ss x9 ss x7
db skullies 40x10/4

done for the day. pretty basic day with some intensity sets tossed in. good pace with the 10sec breaks between sets also. the pump as always with arms was stupid and painful. i couldnt put my headphone back in my ear it was so bad. strength is coming back nicely and joints feel pretty damn good.

Hell yeah brother. Sounds like your ready to start pounding it.

Sent from my SM-S975L using Tapatalk

Tweettoday

calves/back/cardio

seated calf raise ss 50x8ss 75x8ss 100x8ss 125x8ss 150x8ss
tibia raise ss ss40x20/4
low row 70x10 85x10 100x10 120x10 140x10 160x10
rev facing pro pull downs 85x10 100x10 120x10 120x10
cable pullovers 100x12 110x12 120x12/2
chest supp machine row pro grip 105x8 120x8 135x8 150x8
db shrugs 50x10 60x10 70x10 80x10 (3sec contraction)
15 min teadmill

done for the day. pump day and that's exactly what we did. 100% perfect form and no failure on anything at all. nothing really crazy to note today. i am a little bit sore but other than that all is good to go. got a really good week in

Tweetyesterday

abs/legs

standing cable crunch 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curl 90x15 105x15 120x15 135x15 150x15 165x14 180x10 ds195x10+6forced ds 150x10+6 forced
squats 45x10 135x10 185x10 225x10 245x6 275x6 315x6 365x12(challenge set)
leg press 360x6 450x6 540x8 630x8 720x8
occluded leg extension 75x15/4 (30sec between sets)

done for the day. not a ton of volume on this one but a good one either way. moved some pretty good weight around and lit up my hammies really good. squats moved nice smooth and fast and i held a little pause on them in the hole. so all in all a good day with no complaints at all.

Tweet

Originally Posted by guns01

yesterday

abs/legs

standing cable crunch 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curl 90x15 105x15 120x15 135x15 150x15 165x14 180x10 ds195x10+6forced ds 150x10+6 forced
squats 45x10 135x10 185x10 225x10 245x6 275x6 315x6 365x12(challenge set)
leg press 360x6 450x6 540x8 630x8 720x8
occluded leg extension 75x15/4 (30sec between sets)

done for the day. not a ton of volume on this one but a good one either way. moved some pretty good weight around and lit up my hammies really good. squats moved nice smooth and fast and i held a little pause on them in the hole. so all in all a good day with no complaints at all.

Nice one brother now what do you mean by challenge set at the end of your squats.

Sent from my SM-S975L using Tapatalk