Back at it hard. Been on a hiatus due to unforseen circumstances.
Been training hard for the 3 months and it’s paying off.
Smashed a lot of records recently -
Squat has gone from:
above parallel, belted and spotted 365x1 to
an easy 315 x 8 and 405 for a double completely raw - full range.
Bench has gone from a rotten 315 x 1
To 2 sets of 315 x 5 (not tested my max)
Dips have gone from 3 x bw to 20 x bw and 5 x bw + 90lbs.
Macros are approx
100-120c
50f
250-300p
Nice job man. Welcome back. How bout some detail as to what you’ve been doing as far as training and eating the last 3 months? Unless I counted wrong, macros look to be about 2100-ish.
[quote]aspengc8 wrote:
Nice job man. Welcome back. How bout some detail as to what you’ve been doing as far as training and eating the last 3 months? Unless I counted wrong, macros look to be about 2100-ish.[/quote]
Your right about the macros, i gain wait really easy so i hardly need any calories to get stronger etc. As always i’m working on getting leaner at the moment.
Idea of a normal day: (bare in mind i now work in the supplement industry)
Wake up: 7.00am - ECA stack, 5 sea kelp, shot of Alpha GPC.
7.30am: Workout: 1 scoop of Xtend intra workout.
9.30am post workout: 2 scoops of beef protein isolate, 2 scoops of waxy barley. 50c, 50p, 0f
11am: Snack Either high protein cookie or protein flapjack. 37.5p, 20c. 9f
1pm: Baked chicken, no skin.
3pm - 2 scoops of beef protein isolate 50p, 5c. 0f
5pm - Hydrolysed whey protein isolate RTD - 30p, 0c, 0f
7pm - Baked chicken, steam veggies, 1/2 cup of cooked rice - 50p, 20c, 5f
30 mins pre bed - 3 x zma
Workouts have changed from standard bb split to a more focussed back to basic style.
Day 1: Back - 40-50 pull ups, bent over row/t bar row 8-10 x 8-12, Pull overs 5 x 8-12
Day 2: Chest - Flat bench - 10 x 5-12, flyes 5 x 8-12, dips 5 x amrap
Day 3: Legs - 10 x 6-10 back squats, 5 x 10-12 rdl, calves on leg press 3 x amrap
Day 4: Shoulders - OHP 10 x 5-8, smith ohp from pins 5 x 5, single arm standing dbel press 5 x 5, Dips 5 x failure
Repeat
Take days off when i need it - normally train 6 days a week.
Seems to be working for me at the moment. No point in doing isolation movements when you have a 40inch waist!!
New squat pr today… 416lbs
Nice PR, and glad to have you back.
[quote]LoRez wrote:
Nice PR, and glad to have you back.[/quote]
Thanks. Just loving the grind at the minute. I’ve pretty much set a pr every squat session for the lat month.
Haven’t weight myself since late December, feel a lot leaner - this is good for me i used to obsess about scale weight. Weighing everyday.
Clothes feel a lot looser and the mirror is starting to look better.
Still getting stronger, strength hasn’t gone down at all - broke several pr’s while dieting. Not cycling anything either.
Been doing the strength programme that CT posted on here a few weeks back.
Gains have been really good.
Bent over row and bench have progressed every workout.
You don’t know me, but I know you…
Glad to have you back brother.
What’s the body comp like these days?
[quote]Marzouk wrote:
Haven’t weight myself since late December, feel a lot leaner - this is good for me i used to obsess about scale weight. Weighing everyday.
Clothes feel a lot looser and the mirror is starting to look better.
Still getting stronger, strength hasn’t gone down at all - broke several pr’s while dieting. Not cycling anything either. [/quote]
So basically you are still fat, eh?
Pics? Youve been at it for a long ass time, Marzouk. And your problem has always been consistency…
Enough with these 2-3 posts every few months about how youre making awesome gainz and how you’re “guna” do something even more awesome before you vanish again and rinse/repeat with a new thread.
Youre a big guy with a heavy bone structure and wide ass hips. Strength gains will come easily for you at your current stage of development, especially in movements that take advantage of your shape/structure like deads, squats and rack pulls.
Lets see what you look like, big man.
[quote]infinite_shore wrote:
[quote]Marzouk wrote:
Haven’t weight myself since late December, feel a lot leaner - this is good for me i used to obsess about scale weight. Weighing everyday.
Clothes feel a lot looser and the mirror is starting to look better.
Still getting stronger, strength hasn’t gone down at all - broke several pr’s while dieting. Not cycling anything either. [/quote]
So basically you are still fat, eh?[/quote]
always
[quote]Yogi wrote:
You don’t know me, but I know you…
Glad to have you back brother.
What’s the body comp like these days?[/quote]
Hmm you know for like real lol?
Still too fat!
[quote]jeremielemauvais wrote:
Pics? Youve been at it for a long ass time, Marzouk. And your problem has always been consistency…
Enough with these 2-3 posts every few months about how youre making awesome gainz and how you’re “guna” do something even more awesome before you vanish again and rinse/repeat with a new thread.
Youre a big guy with a heavy bone structure and wide ass hips. Strength gains will come easily for you at your current stage of development, especially in movements that take advantage of your shape/structure like deads, squats and rack pulls.
Lets see what you look like, big man.[/quote]
I know i hardly post anymore, working 60 hours a week etc - posting here has been on the bottom of priorities recently.
Honestly i look the same - not really taken any body measurements for a while so not really been tracking.
I’m kinda accepting that being a lean physique god isn’t in my mental abilities really, hence the switch to strength training. My lifts are good enough to qualify for the heavy weight great british powerlifting federation, so chasing strength at the minute.
As for posting a pic - it wouldn’t achieve much more than cementng infinite shore’s post.
[quote]Marzouk wrote:
[quote]Yogi wrote:
You don’t know me, but I know you…
Glad to have you back brother.
What’s the body comp like these days?[/quote]
Hmm you know for like real lol?
Still too fat![/quote]
Haha, we spoke a load of times in the past but never in person! It was a simpler time then…
Don’t sweat it big guy, it’s always going to be a work in progress.
You ever do another cycle?
[quote]Yogi wrote:
[quote]Marzouk wrote:
[quote]Yogi wrote:
You don’t know me, but I know you…
Glad to have you back brother.
What’s the body comp like these days?[/quote]
Hmm you know for like real lol?
Still too fat![/quote]
Haha, we spoke a load of times in the past but never in person! It was a simpler time then…
Don’t sweat it big guy, it’s always going to be a work in progress.
You ever do another cycle?
[/quote]
Nah i never bothered again, not guna go there for a while i don’t think!
Set a bench PR - 336lbs - still had a lot more in the tank.
Bench pr - easy 341.
Just got some Gasp 18’’ wrist wraps - Branch warren edition. Really really good, the support is awesome.
Losing weight, dropped 10lbs in the last 17 days and broke a few prs.
Diet is going well - off to Northern Italy in a month - Venice, Lake Garda, Lake Como etc.
Best get dieting harder 
[quote]Marzouk wrote:
Diet is going well - off to Northern Italy in a month - Venice, Lake Garda, Lake Como etc.
Best get dieting harder :)[/quote]
Pics?