I’m still bulking for at least 8 more weeks. I’m not going to cut until I put on some more mass.
Oh fuck me, what made you get that tattoo mate?!
@ ruggby: Haha I was 18 and thought it would be funny! Turned out not to be funny! (Well, sorta). It’s like a good mantle-piece. Always makes for a good story!
2/28 CHEST/BACK
A1) DEC BENCH - 135 x 8, 155 x 8, 195 x 5 (PR), 195 x 3 drop into 135 x 9
A2) BENT OVER BB ROWS - 135 x 12, 185 x 8, 225 x 6 (bad set, not feeling it), 205 x 8 drop into 135 x 6
B1) INCLINE DB BENCH - 50 x 10, 65 x 10, 80 x 5 (PR)
B2) 1 ARM ROWS - 75 x 10, 95 x 8, 110 x 8 (PR)
C1) FLIES - 45 x 10, 55 x 7
C2) SEATED CABLE ROWS - 160 x 10, 180 x 10
D1) STANDING CALF - 355 x 8 x 4 sets
D2) SWISS BALL SITUPS - 25 reps x 4 sets
All in all decent training today. Had to take longer than I wanted b/w sets to spot a trainer at the gym. Also, I wasn’t feeling the back as much on the BB rows. BUT, on my last set of 1 arm rows, I smashed it and hit a massive PR, and I felt that I could go heavier if I had some wraps. Anyway, plan on having a great day, asking out a hottie from class, eating my meals and taking care of business. Who’s with me?
Lol. You should get out to zante or malia in Greece. They’re clublands, and full of slag who love stuff like that! You’d clean up with that on your leg!
haha one day I’ll have to hit up greece!
3/1 REST
3/2 ARMS
A1) STANDING BB CURL - 90 x 8, 100 x 7, 110 x 5 (PR +1 rep), 80 x 10
A2) CGBP - 135 x 8, 155 x 7, 155 x 5, 135 x 7
B1) PINWHEEL CURL - 55 x 10, 65 x 10, 80 x 6 (PR) drop to 30 x 6
B2) INCLINE EZ BAR SKULL CRUSHER - 95 x 10, 95 x 10, 95 x 10
C1) CONCENTRATION CURL - 40 x 10, 45 x 10, 35 x 15
C2) CABLE TRI PUSHDOWN - 100 x 12, 100 x 10, 100 x 10
D1) SEATED CALF RAISE - 2TP + 2 35’s - 20 reps x 4 sets
D2) SWISS BALL WEIGHTED LEG RAISE - 10 lb DB - 10 reps x 4 sets
Good workout. Feeling a bit sick, so I took yesterday off, but I decided to lift this morning, and I’m glad I did! I was a bit drained, but all in all it was a good workout.
3/3 LEGS
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FRONT SQUATS - 135 x 10, 185 x 4, 185 x 3, 155 x 6
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SUMO DL - 225 x 8, 315 x 4, 365 x 1 (PR - Video attached), 375 Fail (next week!)
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LEG PRESS - 4PPS x 10, 6 PPS x 6, Meadow-esque Dropset: 7PPS x 1, 6 PPS x 2, 5 PPS x 3, 4 PPS x 4, 3 PPS x 4, dead
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LEG EXTENSION - 150 x 20 reps x 2 sets
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STIFF LEG DL - 135 x 12, 225 x 4, 225 x 4
Good PR on the DL. I decided to go SUMO this week, why not?! I did the Meadows type dropset, and I was in so much pain, and everyone in my gym looked at me like I should be in an asylum. LOL at people who go to the gym to lift the equivalent of a tv remote!
365 X 1 (PR) SUMO DL
One more try
Quick note -
Woke up this morning, and my legs feel like they got run over by a truck! The only thing that has changed is the fact that I did a Meadows inspired leg press dropset, and holy SHIT it hurts so good.
Quick Rant -
I tried so hard, for so long, to find the magic “niche” that would lead me to getting ripped, big, and all that at the same time. BUT, after listening to guys who are ripped, big, and all that, the one common thing they all said was that you have to get big first. Granted some prefer high carb, some prefer high fat, some like high volume, some low, the common factor was the “getting big.” With that in mind, I once again decided to go against the grain and try out some radical shit and defy the rules. I went on the AD, and didn’t gain shit. My strength stayed the same, and I wasn’t happy with the results.
After talking with some big dudes, I decided to drop the gimicks, and I could not be happier. The biggest influence in shutting up and doing what works was Bricknyce. After much encouragement, he convinced me that what worked for Dorian and other big guys will work for me (NOT trying to liken myself to Dorian FWIW). So, I started eating like I mean it, dropped the bullshit, and picked up some heavy weights. I’ve been really feeling it lately, and I’ve been hitting PR’s literally every time I’m in the gym.
3/4 HIIT
24 minutes treadmill HIIT
3 miles
~450 kcal
10 total sprints
Usually I do HIIT after chest/back, but I was feeling a bit sick earlier in the week, so I decided to do it today. I had crazy soreness/DOMS in my legs from the Meadows leg presses, but did it anyways, and hot damn did it hurt!
3/5 SHOULDERS
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HANG CLEANS - 135 x 6, 155 x 5, 185 fail, 175 x 1, 135 x 6
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SEATED DB PRESSES - 50 x 10, 60 x 10, 70 x 8 (rep PR) drop to 35 x 8 (ouch)
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a) LAT RAISE - 22.5’s x 12 x 3 sets (PR)
b) REAR DELT -17.5’s x 15 x 3 sets (PR) -
CABLE FRONT RAISE - 45 x 10, 50 x 6 (rep PR), 50 x 5
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BB SHRUG - 225 x 12, 275 x 7 (NEED straps), 225 x 20…If i can do 20 reps on 225, i can probably hit 315, but I need some damn straps!
Good workout today. Going to go see the Trey Anastasio Band tonight, saw a comedy show called the Found Footage Festival yesterday, and going to live it up!
3/6 Pulse Fast/Total Rest
3/7 CHEST/BACK
A1) DEC BB BENCH - 135 x 10, 155 x 8, 200 x 4 (PR), 185 x 2 drop to 135 x 7
A2) BB ROWS - 135 x 12, 185 x 8, straps on 225 x 10 (PR reps), 205 x 8 drop to 135 x 6
B1) DB INC BENCH - 50’s x 10, 65’s x 10, 75’s x 6 (PR reps)
B2) 1 ARM ROWS - 75’s x 10, straps on 115’s x 8 (PR), 125’s x 7 (PR)
C1) FLIES - 50’s x 8, 50’s x 8
C2) SEATED CABLE ROWS - 170 x 10, 170 x 10
D1) STANDING CALF - 355 x 8 reps x 4 sets
D2) ABZ - 3 sets of knee cable crunches at 110-120 lbs
MORNING WEIGHT post pulse fast - 192 give or take (no gain). I’m getting stronger, but I’m not putting on weight. I guess I need to eat more. Right now I’m eating ~3,600 kcal on workout days, and ~3,300 on rest days, and I have one “refeed” and one cheat meal a week, as well as one pulse fast. I definitely want to keep in the fast, b/c I really like my fast day, but I’ll probably add a couple hundred kcals of carbs or something when I go shopping on Friday.
In addition, I picked up a pair of straps this morning before lifting! HOLY SHIT! I hit a massive PR of 110 lb DB’s last week on 1 arm rows, and this week, with the help of straps I repped out 125’s! Amazing! I’m not too worried about grip strength, I just wanna put on some size, and I’m pretty confident that throwing up more weight will give me what I’m looking for! Good stuff.
BTW, my cheat meal on Saturday night, so you can get an idea: 1 quart of 1/2 fat ice cream, 2 cups oats w/ whey, 4 finibars. A bit excessive? Yes…Delicious? Hell yes…Either way, I need to eat more during the week and probably cut back on my cheat meal, cuz dats a lotta food!
Brief thoughts…
I’ve been thinking about things in a much more matter-of-fact manner lately. Especially the boggling question “why?” Why do I do the things I do? My life is FULL of complexities, obligations, work, schoolwork, complicated personal and family relationships, etc…Among all my responsibilities, I make time to lift.
People who don’t lift tend to give us shit. I think a big part of this is envy for our physical look. But also, they don’t understand. I didn’t even understand until recently. BBing is more than just acting like some asshole from Jersey Shore. It teaches several things:
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Discipline -
Being consistent. Always making time to lift weights, prep meals, plan out your day, eat above or below maintenance cals no matter what, and all while still being/striving to be normal and not be a social leper. -
Strength of Mind & Body -
obvious, but lifting fortifies the mind just as much as the body. I feel in tune with my body more than ever. I know the difference between thirst and hunger, craving and real need of food, soreness and pain, etc. Average folk simply do not. -
Patience -
Body image and all associated issues are highly emotional. I started lifting to get girls. I now realize that girls just want their guys to be somewhat presentable, honestly. As long as you are fairly lean and aren’t constantly sweating after putting on your seatbelt, you’re probably okay. Appearance is too much of a crutch over the more important social skills necessary in the social realm. Anyway, patience…Body image is emotional, like I said. We tend to want what we want, and we want it YESTERDAY! I don’t want to get soft/flabby/fat for 6 months, then go through 2 or 3 months to get the abs. I want the abs NOW! It takes serious discipline, but especially patience to wait for things, and BBing teaches us said patience. -
Planning -
I know that for myself, I know what I’m going to lift or not lift tomorrow, and what I will eat, and when I will allow myself a cheat meal. I plan for some leeway, but for the most part, I know what I’m going to do before I do it. This carries over to other aspects of my life. School especially. I am a master organizer and future planner now.
All in all, BBing is a hobby to 99.99% of people who do it. We might as well be playing tennis or sailing or painting…But we’re not, so we should make the most out of this hobby. I love BBing, maybe to a slight obsession (whatever). But, I know that it is a healthy hobby that will translate to other areas of my life. People often think of me as a “meathead” when they find out how passionate I am about lifting, but it’s so much more than just a chase for numbers, a way to look good, blah blah blah. It IS all of those things, but it’s also a release. When I get mad, sad, envious, when I lose my connection to spirituality, when I’m not grounded, I simply lift and I feel way better. Simple and effective. And, so what if I look better, feel better, have better overall health, get to eat more, get to receive compliments, and have a great outlet for stress!
oh shit man that tattoo was awesome!
You definitely can/need to pack on more muscle… My advice is not to cut man (but to each their own)
Try to stay tighter on your DL. Your hips come up right away and then its pretty much all back from there. You could try a wider stance for your sumo and get your hips down… That might help. I’m new to Sumo’s so I’m no expert but thats just what i see… Congrats on the PR man
Thanks Greg. In regards to the DL, I’m new to sumos, but are you saying to keep my ass lower when starting basically? And also, the “cut” is going to be more of a recomp, with a focus on strength gains. I have worked out “fasted” w/ MAG-10 before, and I feel that I can definitely tighten up a bit while still gaining muscle/strength. And the tat…one of the best or worst decisions I’ve ever made, depending on when you ask me…
For the DL I’m talking about keeping your but down. Your hips pop all the way up and then you’re using all lower back to get the weight up.
Check out some videos on youtube and see what I’m talking about. you’ll want your hips and shoulders to be coming up at the same time.
Ok I’ll check some vids out, thanks
3/8 HIIT
24 mins treadmill sprint HIIT
3.0 miles total
~450 kcal
10 sprints - 12.0 mph, incline
3/9 ARMS
A1) STANDING BB CURLS - 90 x 8, 100 x 8, 115 x 1 (PR), 95 x 6
A2) CGBP - 135 x 8, 155 x 6, 165 x 7, 135 x 11
B1) PINWHEELS - 60 x 10, 70 x 8, straps on 90 x 6 (PR)
B2) SKULL CRUSHER - 85 x 10 x 3 sets
C1) CONCENTRATION CURLS - 40 x 10, 47.5 x 7 (PR), 37.5 x 12
C2) TRICEP PUSHDOWN - 90 x 12 x 3 sets
D1) SEATED CALF - 4 TP - 20 reps x 4 sets
D2) LEG RAISE - 10 lb DB - 10 reps x 4 sets
SO, I lowered the weights on most tricep exercises. I realized that although I can put up more weight for tri exercises, I wasn’t really feeling a good mind/muscle connection…Anyway, great workout with some college football players egging me on!