Bigmac73nh's Log

Training Training Logs
421

Today’s Workout: Performance Day

A1. CG Bench

135x12
185x6
225x3
245x3
275x3
295x3
315x2 stopped there because I didn’t have a spotter, still had at least one rep in the tank. bullshit haven’t-CG-benched-heavy-since-I-was-17 PR lol

275x3 cluster triples (10 sec between clusters)

A2. BPA

8x1 slow reps

B. Power Snatch (loose belt, straps @ 135+)

45x3
95x3
115x3
135x3
145x3
155x3 held the last rep at the top for 10 sec

C. Back Squat (loose belt)

45x8
135x8
185x8
3x235x6

D1. Band GM

3x15

D2. Machine Crunch (2 sec peak hold)

3x15

Notes:

Very happy with this workout. Was kind of lagging beforehand, but I got in the zone during the pre-WO mobility work and was ready to fuck shit up by the time I got to the gym.

Best bench session in awhile. Shoulder feels good with the new grip, and I’m getting into a groove and feeling strong on these. Probs using this grip 4eva.

Squats felt deece. Right hip flexor was kinda tight, definitely need to foam roll that bastid a little better. Low back held up pretty nicely with just the loose belt. I’m hoping I can ditch that again next week, but I’ll have to see how the rest of the week plays out.

Trying a new experiment today. I cut the pre-WO carbs (just had the Humapro/creatine mono), and waiting until an hour after my workout to cut out of the carb fast. I’m doing:

WO+30: GDA
WO+60: 1 Humapro w/ 2 scoops gatorade (~42g carbs)
WO+120: crush rice and dead animal flesh

This is more in line with standard CBL recommendations. I figured today would be a good time to try it without the pump work. I’m going to do the same tomorrow with the type of work I’ve been doing and see if I still get mad hyooge pumpz. If I do I’ll probably keep the pre-WO carbs out; if not I’ve got another idea to try out (if that doesn’t work I’ll go back to what I was doing before).

EDIT:

Shit, forgot to take the GDA prior to showering so I ended up taking it more like 45 minutes post-WO. I don’t think it’s a big deal- the label says to take it with carbs when bulking and 30 minutes prior when cutting… I’m somewhere in between those two fitness goals so I guess 15 minutes works lol

422

how close is your CGBP?

423

[quote]spar4tee wrote:
how close is your CGBP?[/quote]

Not stupid close. I just set up with my thumbtips to the smooth part in the middle, then wrap them around the bar once I get my index fingers down. Puts my pinkeys about a finger or so inside of the power rings. I’d estimate that it’s somewhere between 4-6" tighter than my ‘normal’ grip.

424

1945×1769 650 KB

Was screwing around with some posing this morning. Still need to get some angles right on this one, I don’t think it shows dat tricepz very well. This is fasted/cold and I have no clue what my weight is lol.

425

Probably not the best angle for the tricep but still looking very thick. So with a better angle it would be even huger

426

I hopped on the scale we’ve got at my house and was 205.5. I’m pretty happy with that because I know from my wrestling days that this is a ‘generous’ scale and is 2+ pounds lighter than more accurate scales. I’ll use this scale for reference for the rest of the summer and see if I can hit 210 on the fucker lol.

[quote]ryanbCXG wrote:
Probably not the best angle for the tricep but still looking very thick. So with a better angle it would be even huger[/quote]

Yeah, that was the first attempt but the camera with a timer I have is a POS and the later ones got washed out. Got way better leg positioning and turned into it better, but they were washed out as fuck and couldn’t see anything but the outline.

427

Today’s Workout: Chest/Shoulders

A1. Plate Squeeze Press

3x10

A2. CG Bench Press Warm-up

135x8
185x8
205x8

B. CG Bench Press

3x225x6 squeezing inward a little, had a good chest feel so I didn’t have to go crazy

225x12

C. Banded Low Incline Machine Press (+doubled minis)

3x:
1x6 slow 1.5 reps
2x3 for speed

1x6 slow 1.5 reps
1x3 for speed
1x AMRAP normal tempo full ROM… top half partialsxAMRAP… bottom half partialsxAMRAP

D1. Band Lateral Raise

3x1 LR slow reps

D2. DB Laterals (little bit of body english to start reps)

40sx8
35sx12
30sx20

D3. Bradford Press

2x45x12
45xAMRAP

E. Low Incline DB Fly Stretch (3 sec stretch)

25sx6
30sx6
35sxAMRAP

F. Back Squats

Warm-up
45x8
135x8
185x8

HFSW
3x235x6

G. Machine Rear Delts (added a plate)

3x35

H1. Machine Crunches (2 sec peak hold)

3x15

H2. Band GM’s

3x15

Notes:

Went into this one carb-fasted, so I wasn’t really sure what to expect. Ended up not only getting a pump, but getting one of my most brutal pumpz eva. I could barely lift my arms after the circuit of delt work haha. Fucking love it. Will be carrying on with the same protocol I went with yesterday, though I will probably bump up the carbs in my backload at some point in the near future.

CGBP was great. Still made it through the same amount of work as last week even though I CG benched heavy yesterday. Boner.

Starting to get into a nice groove on squats, even though they came at a weird time in the workout (both racks were in use when I got there, then the fly/rear delt machine was in use when I wanted that lol). Working on sitting back more on the way down so I can drive through my heels better. They’ve never felt better on my legs. I’m definitely thinking that I’ll be able to take the training wheels off and go back to squatting beltless for HFSW next week.

428

So I just went to get my first coffee of the day together and realized that I probably crushed 40/64 servings of heavy cream in 2 days. Then I realized that was 2,000 cals. FML.

So even though I switched from cheese to heavy cream during the carb fasted part of the day, I probably didn’t drop any cals (sodium intake has prob been more reasonable though).

I’m dropping down to 3 tbsp per Kiefer coffee (I have 2 per day so that’s a total of 30g fats/300 cals), so hopefully I will see nice results in terms of leanness/won’t die training tonight lol.

429

[quote]bigmac73nh wrote:
Fucking LOL @ yohimbine ‘nummies.’ I’m lucky since my y-HCl is capped into 2.5mg doses. Pretty damned easy to work with, and it’s not in retardedly ineffective doses or anything. I actually haven’t experimented with split doses though. I’ve heard that insulin response will more or less make it useless, so I try to just take my full dose in the AM a half hour before I even touch any protein. Do you see any serious benefits to splitting it up into 2-3 doses?

I’m about to wager a couple hundred thousand dollars that I’ll be able to pass the bar exam and practice law haha, so I tend to tread carefully on the gray area and less-gray area discussion. I’ll say this though: I’m cool with people doing whatever they want as long as they don’t present themselves falsely in competition to gain an unfair advantage. I feel that using AAS ever and competing natty is dishonest since those gains can be maintained (at least to some extent). I don’t view banned stims/fat burners the same way- their effects are much more short term and I don’t really see how they can give anyone an unfair advantage if they’re cut well in advance of contest prep.

As of now, my goal is to compete natty in BBing at least once, so I will definitely comply with restrictions and make sure to be six months free of any banned stims (including but not limited to the gray area ones) prior to the show. I’ll admit that I would not pass that polygraph test right now. I’ll also say that I’ve never bought research chemicals. My natty competition goal is definitely one of my short term goals though.

That’s about all I’m cool with saying on the internets for now anyway, I hope that rant at least kind of answers your question lol.
[/quote]

Believe me, man, I FULLY understand the avoidance of gray-area compounds, subjects, and everything incorporated. I’m in the same boat from an ethical standpoint about research chemicals and natty competitions, though that’s not to say the majority of other competitors are. You’re still a beast and making all sorts of awesome progress, so clearly the path you’ve chosen is a good at this moment in time.

It does also mean, though, if the day were to ever come things would get nasty/awesome for you QUICKLY. lol

And btw, just cut out the cream and shit bro. No one ever got looking awesome without having to make a shitload of sacrifices and cutting out eating/drinking shitty things, haha.

430

[quote]SSC wrote:

Believe me, man, I FULLY understand the avoidance of gray-area compounds, subjects, and everything incorporated. I’m in the same boat from an ethical standpoint about research chemicals and natty competitions, though that’s not to say the majority of other competitors are. You’re still a beast and making all sorts of awesome progress, so clearly the path you’ve chosen is a good at this moment in time.

It does also mean, though, if the day were to ever come things would get nasty/awesome for you QUICKLY. lol

And btw, just cut out the cream and shit bro. No one ever got looking awesome without having to make a shitload of sacrifices and cutting out eating/drinking shitty things, haha.[/quote]

Thanks broseph, just trying to work with what I’ve got for now. I’m certainly open to letting things get nasty/awesome in time lol. I’m actually starting to do some research with my free time, since the lack of a good comprehension of the mechanisms at work behind supplements is a big reason why I’m not touching them ATM.

I’ve been doing some thinking and I’m feeling like I need to just stop being a bitch and enter a natty BBing show next summer after I finish 1L. The fact that I can’t/will not really be able to hire a coach has been a pretty big concern for me, but next year will be my last free-ish summer, and who the hell knows when I’ll get around to competing after that. I don’t think I’m made for natty BBing (I have decent size/density but have massive aesthetic issues like stupid wide hips and an upper body symmetry issue from a shoulder injury), but fuck it- I may as well cover my short term goal of competing natty so that I can find out where I want to go from there.

Re: the heavy cream: you’re right, I definitely don’t need it. I’ll be dropping it out (at least on higher carb days) next week. I mainly threw it in as transition food to keep from hemorrhaging too many calories. Trying to make smaller changes and really wring everything I can out of each one so I leave myself somewhere to go.

431

Today’s Workout: Back

A. Back Squat

Warm-up
45x8
135x8
185x8

HFSW
3x235x6 feeling awesome, excited to go heavy in the not-so-distant future

B. Kayak Rows

3x6-6-6-6

C1. Banded Meadows T-Bar Rows (+doubled minis)

3x1px12 LR

C2. Kroc Rows

60x12 LR
80x12 LR
100x19+5 strapped LR

D1. L-H BPA

3x1

D2. DB Shrug (3 sec peak squeeze)

100sx8
95sx15
90sx20

E. Banded Lat Pulldown (+mini, actually dropped a couple plates on the machine since I was already really beat up)

3x:
1x6 slow 1.5 reps
10 sec stretch
1x3 for speed
10 sec peak hold
1x3 for speed

Straps on:
1x6 slow 1.5s
10 sec stretch
1x3 for speed
15 sec stretch
1xAMRAP normal tempo 1.5s

F. Stretchers (controlling the eccentric, 3 sec stretch)

weightx10
moar weightx10
most weightx20 strapped… lat murda fucking love these

-Gorilla Mode achieved-

G1. Band GM

3x15

G2. Machine Crunch (2 sec peak squeeze)

3x15

Notes:

OMFG it was way too hot out today. The gym A/C could not keep up at all, this was so brutal. I SRSLY had to fight the urge to fall over and vomit in no particular order after the Meadows Row/Kroc Row superset. Pump set of Meadows Rows was in no way necessary today.

Popped my stretcher cherry today, and all I have to say is wow- I have been missing out on them shits. Hurt so good, great finisher.

Also, if this isn’t apparent: I’m trying to kind of change one thing per muscle group each week. It might be rep range, loading, a similar but slightly different exercise, etc. Going to be tough to modify this one next week since I can’t really pick anything out of this collection of exercises that I don’t love lol- will probably need to fux with rep ranges/loading.

432

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Got some quick post-WO photos for a back update. Por favor, ignore the goofy face. Was well beyond any kind of quality posing at that point.

Just for reference:

Gym scale said 207.8 after I shed >9000 gallons of water during the workout, so probably no appreciable change since last week.

And I taped a couple areas this AM for shits and giggles:

Arms- 17" cold (biceps not cold in above pics obvi)
Waist- 36" goddamnit

433

Damn big back.

Your waist is only 2 inches bigger than mine.

I shed that much watter too during workouts. Everytime i leave my shit is completely soaked. Luv it

434

[quote]ryanbCXG wrote:
Damn big back.

Your waist is only 2 inches bigger than mine.

I shed that much watter too during workouts. Everytime i leave my shit is completely soaked. Luv it[/quote]

Thanks brah.

Haha it’s a noticeable 2"

435

If your waist is 36", then that honestly make your V-Taper all that more impressive. When you get soopa doopa lean, you’ll likely look like you have wings. lol

436

[quote]Spidey22 wrote:
If your waist is 36", then that honestly make your V-Taper all that more impressive. When you get soopa doopa lean, you’ll likely look like you have wings. lol[/quote]

Lol thanks man. Legit wings would be nice, but we’ll see. Got 8-9 weeks of summer left before law school to really do some damage and get SRS lean.

I feel like I’ll still end up with a 34" waist unless I removed all water from my body dough haha

437

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Here’s a quick update of my big shitty legs. Can’t really see any definition because I’m pale as fuck and the lighting isn’t great, but there’s a silhouette anyway lol.

Thigh is measuring 27-27 1/4" cold, calf is at about 17 1/4" (though I don’t ever work those haha). Dat growf. Up about 3/4" this year (they were around 26 1/2" earlier this year).

Ok, got every muscle group so enough ghey for awhile. This is pretty much week 1 of my current training split/nutrition plan (which I think is now cool to call CBL). I’ll get another full round of pics in two weeks.

EDIT: WTF, that really got raped by resizing. Oh well.

438

Lol your pictures undersell you massively, but the measurements combined with leanness speak for themselves.

You should definitely do a natty show, I’m pretty sure I’m doing one next May and dieting from around February time potentially, would be good to have a few different members doing their first show. I wouldn’t be sure on the prep coach either, but if I could afford it I’d definitely be getting one.

439

[quote]jake_j_m wrote:
Lol your pictures undersell you massively, but the measurements combined with leanness speak for themselves.

You should definitely do a natty show, I’m pretty sure I’m doing one next May and dieting from around February time potentially, would be good to have a few different members doing their first show. I wouldn’t be sure on the prep coach either, but if I could afford it I’d definitely be getting one. [/quote]

Yeah, I think I photograph worse than any other human being haha. Prob why I end up taking so many progress pics… a few days after I post one I can’t help but think to myself that it looks shitty. WHATEVA.

That sounds good about the show man. I’m thinking that mid-late summer next year would be good for me- that way I could get through the first year of law school without being in heavy prep mode. I think I could handle my weight training and maybe even my nutrition (depending on how I’m looking before prep haha). I really need coaching on the presentation part though (posing, the week up to the show, etc), but maybe I’ll just deal with it. Regardless, it will be cool seeing some of the kind of up-and-coming guys on here get into the game even if I’m not one of them.

440

Today’s Workout: Legs

A. Lying Leg Curls

3x12, started really light and added a little weight with each set

B. Back Squat

Warm-up
45x8
135x8
185x8

HFSW
3x235x6

C. Box Squat (box was parallelish, maybe an inch or so above?)

Feeler sets, never done these before and I needed to find a work set weight
135x3
185x3
225x3
275x3

+minis for all following sets
225x3
275x3
315x3 got it

Works
3x315x6

315x12 drop set to 225x15 fuuuuuuuck lovehated it

D. Banded Leg Press (+doubled minis, stopping just short of lockout)

Warm-up
1ppsx20
2ppsx20

3x
1x6 slow reps
10 sec rest
1x3 for speed
10 sec rest
1x3 for speed

1x6 slow reps
10 sec rest
1x3 for speed
15 sec rest
1xAMRAP… immediately followed by top half partials xAMRAP lol was like low 20’s of each PUMPZ

E. Machine Sissy Squat (3 sec stretch)

Unloadedx6
+50x6
+90x15

F1. Band GM

3x15

F2. Machine Crunch (2 sec peak hold)

3x15

Notes:

Awesome leg workout. Made several changes here because I discovered a great box and like 2 leg presses materialized in recent history (SRS, I walked around looking lost man for like 10 minutes on my first leg day at this gym haha).

All the box squats were ghey default PR’s because I’ve never done them before. Kept it lightish but challenging. I really liked these. Great way to get some serious loading through most of the squat ROM while still feeling a bit safer (there are only racks, no cages at the gym so I’m not as comfortable risking failure). These will be back next week. Maybe twice lol.

Not only did leg presses show up, but one awesome leg press did! Lol. Definitely one of the more enjoyable ones for my dimensions IME.

Low back felt sexy. I kept the belt on, but w/e. Got to throw a little bit of weight on the bar and beat up the legs so it was worth it.