Good work. Since your repping the stack for 15… you should probably start using double pops on your calf extensions and pauses at the bottom if you don’t already… if you do then 2+ second eccentrics and 2+ second pauses. I’m sure you know full well doing calves too/bounced/loose fast = tendon doing the work… just checking 
[quote]jake_j_m wrote:
Good work. Since your repping the stack for 15… you should probably start using double pops on your calf extensions and pauses at the bottom if you don’t already… if you do then 2+ second eccentrics and 2+ second pauses. I’m sure you know full well doing calves too/bounced/loose fast = tendon doing the work… just checking ;)[/quote]
Lmao I would hate you just for putting the idea of doing that in my head.
[quote]jake_j_m wrote:
Good work. Since your repping the stack for 15… you should probably start using double pops on your calf extensions and pauses at the bottom if you don’t already… if you do then 2+ second eccentrics and 2+ second pauses. I’m sure you know full well doing calves too/bounced/loose fast = tendon doing the work… just checking ;)[/quote]
haha yeah man i know, I do every rep with explosive contraction, 5 second negative and a 3 second pause at the bottom for calves, theyre just a strong point for me
my high cal day yesterday was awesome back to the grind today. Did some math and i would actually do 30 mins cardio 3-4x a week then eat less at this point right now so ive added that in now starting today, which is the start of my week.
Did chest/cardio today
Bench Press
135x10
135x10
135x10
185x5
225x3
245x2
275x2 with pause
295x2
315x2
335x2
Incline bench
135x8
185x8
225x8
Flat Db press
100x10
100x10
100x10
Incline chest stretch
50lbsx60 sec
Cardio - tread mill 11% incline, 3.1 speed
Progress update btw, no pics right now but I have a flat stomach and its pretty awesome. I cant wait to see some abs though lol thatl be the day. Still got more work to put in but everythings coming along fast. Once Im done this though watch out, the PRs will be constant.
weight is 238 carbed up
Shoulders and cardio
Standing Military press
95x8
115x8
135x8
155x8
185x8!!! YES
wide grip barbel upright row
95x8
115x8
135x9
155x8
185x8
db upright rows
40x8
50x8
60x8
70x8
db lateral raises
20x8
30x8
40x8
50x8
db bent over rear flys
35x8
30x8
35x8
40x8
45x8
cardio - 10% incline speed - 3.0 for 30 minutes
Im holding more water because ive had a little too much dairy in my diet, plus i dont think the creatine really aggrees with me im really bloated after taking it so im stopping both. I just feel fat and small right now fml 
Congrats on the good lifting and flat stomach combo 
[quote]jake_j_m wrote:
Congrats on the good lifting and flat stomach combo :)[/quote]
haha thanks man, Im done with the diet for now. The goal wasnt really to get ripped with this, just get to where Im comfortable to stay while I bulk which I accomplished so Im done now. Ill leave getting ripped to when i actually realllly want to do it and have pulled at least 700lbs+ lol. but im eating a lot better now this time and not getting more fat then i have now. I just cannot handle not doing what i really want to do any longer lol. I dieted 6 weeks, lost 25lbs so not bad at all
gonna start around 3500 cals
400g carb, 275g protein, 90g fat
one day a week ill eat whatever i want.
Team FST7
SUPA VILLAINS
Pretty cool, that’s a ton of weight loss. I’m definitely in the club of be at a bodyfat you can like/be comfortable with whilst gaining… even if that just means flat stomach or w/e
[quote]Ct. Rockula wrote:
Team FST7
SUPA VILLAINS
[/quote]
Weirdest thing happened to me last night actually. It was late and i was alone in my room being sad about my arms. I walked out my door and yelled into the heavens WHYYYYYYYYYY. Then out of nowhere this villain like creature comes out of the night and told me the answer to my problems layed within a program called fst7… So ive listened to him, he said he would hurt me if i didnt!!! 
so yeah Im going to try that for arms, shoulders, traps, back, I want to bring them up big time. As it stands right now ill prob put deads on squat day and alternate between which one i go heavy on and chest im training the same as normal, i found what works.
and abs, they are abnormally strong so o well whatever
Get ready for some crazy PRs people its go time
That would prolly make an awesome bb themed comic strip.
Hmmm why not just do front squats one week for a quad dominant leg day and deads the next week for a hamstring day?
[quote]Ct. Rockula wrote:
That would prolly make an awesome bb themed comic strip.
Hmmm why not just do front squats one week for a quad dominant leg day and deads the next week for a hamstring day?[/quote]
thats a great idea!!! however no front squats i hate them ill leave it as back squats, i feel back squats way more in my legs then front squats believe it or not
but the quad dominant one day then ham the next time i hit them is superb im taking that.
what I ate today
5 eggs with a little low fat cheese
3 slices toast with jam
45g carb, 35g protein, 37g fat
shake
1 cup oats
1 scoop mad mass
1 scoop whey
1 cup egg whites
dash of vanilla
105g carb, 65g protein, 0g fat holla
150g carb, 100g protein, 37g fat so far
daily total will be around
400g carb,295g protein, 80g fat
Ok just did back work and ive never killed them this bad
Barbell rows
warm ups
225x8
275x8
295x8
Neutral pulldowns
warm ups
200x8
200x8
200x8
High HS rows
180x8
230x8
270x8
cable pullovers - 30 seconds rest with water sipped and stretching during this time
50x12
50x12
50x12
45x12
45x12
45x12
40x12
damnnnn
finished with lat stretch
pulldown machine lat stretch with straps, neutral grip
60 sec with 200lbs
Post workout wasss
2 scoops mad mass
1 cup oats
1 cup egg whites
1 scoop whey
150g carb, 75g whey, 0g fat.
Im saving carbs the rest of my fat and most of my protein for tonight im hanging out with some buds and wel probably go out to eat somewhere
rest of the day i had
1lb chicken
chicken, beans corn and corn bread hahahahahahaha
then had
2 scoops whey and 2 tbsp peanut butter with some fish oil
[quote]Blackaggar wrote:
rest of the day i had
1lb chicken
chicken, beans corn and corn bread hahahahahahaha
[/quote]
You been watching too many Ronnie DVDS?
What do you have for breakfast? Grits?
[quote]jake_j_m wrote:
[quote]Blackaggar wrote:
rest of the day i had
1lb chicken
chicken, beans corn and corn bread hahahahahahaha
[/quote]
You been watching too many Ronnie DVDS?
What do you have for breakfast? Grits?[/quote]
hahaha nahh man i dont think they sell them in canada or at least near me and i hatttttte cooked egg whites lol
what i had today
1 cup oatmeal
1 cup egg whites
1 scoop whey
lil milk
1 tbsp peanut butter
1 scoop mad mass
150g carb, 65g protein, 8g fat
little caesars cheese pizza
72g fat, 256 carb 96g protein
thos macros are surprisingly great lol
so i still need to eeaaat today
100g carb, 140g protein, 8g fat
carbs will prob come from greek yogurt and oats
protein will come from whey, egg whites, maybe chicken doubt it though lol
fat will be peanut butter
hollla at cha boi
its cool though to eat a whole pizza in a sitting and not even feel bloated or full