Why is there a picture of Jim Cordova in your avi… wait a sec…
Lol, damnit. I will respond to all you goobers later tonight. Going to jot down the workout then cook and eat din.
Work was frustrating today… I didn’t leave till after 8 because of waiting for some stupid hardware to free up (from our IT guys) all day, and then installing some software that didn’t even finish. Ugh. Gonna have to work some this weekend. Regardless, I felt pretty good going in, minus this CRIPPLING DOMS from back and chest… so bad that I was going to take the day off, but that wouldn’t solve anything. Made squatting especially difficult.
Warmup
Leg extensions – hard, squeeze and hold each rep
65 x 20
90 x 20
125 x 20
155 x 15, 15 drop stuffxstuff drop stuffxstuff - dat pump.
Squats* – MDD-inspired today: true 3 second negative, 1 second pause in the hole, up. Kept my shoes on, and turned feet/knees out a little bit more, so I was really sitting down deep between my feet, like Kai Greene squats. was brutal, esp with the DOMS
135 x 10
225 x 10
275 x 10
315 x 8
Machine one-legged leg press – played with the positioning to maximize the quad destruction. pretty painful if you go deep enough.
125 x 12 LR
150 x 10 LR
175 x 10 LR
125 x 10 LR, 10 LR, 10 LR
Standing one-legged leg curls - no rest
50lbs x 10 LR —> 5 times.
Meadows “ham killers” – basically a natural GHR anchoring on the lat pulldown pad, using a stick of some sort to control the descent, “spot you”, and help you back up. goddd.
BW x 10, 10, 10, 9
Lying leg curls – hams wrecked by now. Just got in there. Could barely control the negatives ha.
95 x 10
125 x 10
155 x 10 + 5 + 4 (RP)
4 sets of a seated calf raise/BW donkey calf raises superset
ya.
Video of ham killers btw.
Beware of the ham killer
I was doing those one day using an Ez-bar for a “stick” and the thing just totally slipped under the weight and punched me full in the chest. Almost getting impaled and sore hamstrings = death exercise
Edit: also looking pretty good man
Thanks Delta. You are looking -pretty- big. 
One of the annoying things I encounter sometimes in this quest of trying to stay lean [as a natty] is that crippling soreness if you take a few extra days off AND try something new. For example, just from some minor changes, chest and back were DESTROYED during my leg workout the other day, and today, my hamstrings have some of the most painful DOMS Ive had in quite some time. Not fun.
I wasn?t really INTO this workout, per se, until I got to arms, but shoulders didn?t go too bad, considering. Yesterday I fasted most of the day, had one meal of solid protein (chicken), and at night had a few carb ?treats?. Was ravenous this morning, had 4 poptarts before lifting (2 about an hour before, 2 about 15 min before), and still I weighed in strangely low PWO: 203.5. Not sure whats going on there. Water fluctuations are a funny thing.
5min stepmill, 90 step/min as a warmup to get some blood into my poor legs.
Reverse pec deck - - did sets of broomstick shoulder dislocates between sets
4 ascending sets, up to I think 140 x 15
Seated military press - - the setup I jerry-rig in the squat rack isn?t perfect, but it will do. Its still a bit uncomfortable to unrack, and I have to weigh down the seat with 25 and 45lb. plates so that it doesn?t flip when trying to unrack 185 and up, lol
95 x 12
135 x 10
185 x 8
225 x 6 - - allllmost got 7, got half way up, fought it for a few sec, and then it came crashing down. Sad times. Maybe if I had a more stable setup
DB front raises
30s x 8 LR
40s x 8 LR
50s x 8 LR, 8 LR
Finisher - - Meadows partials w/ 75s, 18 reps, drop to 30s for full ROM laterals, around 10, then grab a 12.5 and do top-half partials. Onto arms.
Rope pressdowns / Low-incline skull/press hybrid to mouth (loving this) / Meadows kickbacks - - tricep triset
60 x 20 / 60 x 15 / 10s x 12
80 x 15 / 60 x 12 / 10s x 12
80 x 13 / 60 x 12 / 10s x 10
80 x 12 / 60 x 10 / 10s x 10 - - those low-incline thingies are fucking sex. I lower them very slowly till I get a really good stretch in tricep, then extend/press up explosively. Amazing how low rest makes baby weights feel so heavy.
DB curls (arms together, keep supinated) / EZ preachers / Rope hammer curls - - bicep triset
25s x 18 / 60 x 12 / 80 x 12
35s x 12 / 60 x 10 / 80 x 12
35s x 10 / 60 x 10 / 80 x 10
35s x 9 / 60 x 9 / 80 x 10 drop 50 x 10 - - I was moving really fast on these, I was fatiguing really fast. I wanted the 30s for the DBs, but scrubs were using them for shrugs and shoulder presses. O well. There was a very attractive chick prob training for figure, maybe mid to late 30s, doing some serious work. Mirin
Stretch, then 20 min incline walking
Now Im back at work. Womp womp.
Does meadows have a video of those low incline thing you doing?
The extra DOMS is a bitch coming off a layoff. Really just gotta push through. Keep killing it
[quote]ebomb5522 wrote:
u look absurd in your new avi. [/quote]
Bug. New Avi. OMG.
Ebomb. New Avi. 2 x OMG.
Christ Bug. I don’t want to echo everyone else but the new avi.
Damn.
All lighting and angles, amirite.
[quote]bugeishaAD wrote:
Thanks Delta. You are looking -pretty- big.
One of the annoying things I encounter sometimes in this quest of trying to stay lean [as a natty] is that crippling soreness if you take a few extra days off AND try something new. For example, just from some minor changes, chest and back were DESTROYED during my leg workout the other day, and today, my hamstrings have some of the most painful DOMS Ive had in quite some time. Not fun.Â
Â
[/quote]
Thanks brother, if with big you mean fat then I agree lol 
Enhanced live isn’t all that different man, if anything the DOMs is even more annoying ;). Btw you’re getting pretty beastly. 203 with your leaness ?? I’m guessing you’re 5-8% ? You can get to 210-215 at 10-12% pretty easily I’d say and that’s contest prep weight for some enhanced people I envy you.
Keep killing it man.
Call yourself fat some more. I dare ya.
Bug, can you post a “on” days diet and an"off" days diet and the timing around lifting. Just curious as I am back on IF for about 3 weeks now and lifting fasted, well almost fasted (3 scoops Geranimo and 24g BCAA). Hit a PR on deads last week and have lost about 8lbs so far. Would love to dial it in pretty good and keep it up year round. Anyway, like I said, just curious as to how others are using the IF principles.
Will respond to all you homos in a bit.
Had a pretty great back session. I kinda needed it, as last week’s pitiful performance on deads had my confidence teetering. I think I train better when I get off work a little later, and start lifting closer to 8, rather than 6:30~. I wake back up later in the evening, whereas i feel kinda drowsy from 3PM - 7PM.
5 min fast pace stairmaster to warm up and get some blood in my hams, which are still destroyed from those Meadows style GHRs.
Neutral grip pullups – been loving these whenever I do them the last few months. Might keep my back day like this for at least a few weeks and see if I can progress some.
bw x 15, 11
+25lbs x 8
+45lbs x 6
+65lbs x 6 – nice! hadn’t strapped on this much in awhile (inb4 strapon joke)
Deadlifts – felt good doing them second.
135 x 5
225 x 3
315 x 3
405 x 3 - still quite explosive
455 x 2
475 x 5 – could have grinded out a few more I think. Was happy with this, considering 425x5 felt like wun milliun last week.
Meadows rows – positioning felt good today
+50lbs x 10 LR
+100lbs x 10 LR
+150lbs x 8 LR DROP +75lbs x 6LR
Pullups facing away from the machine – great contraction
60 x 12
90 x 10
120 x 10
140 x 8
Tried some row variation on the HS shrug machine as a finisher. will play with it s’more.
DB shrugs w/ 2 sec hold
100s x 12
125s x 10, 10
Seated rear delt flies
15s x 25, 20, 20
Cooldown, done.
Ryan – Not to my knowledge. Imagine doing something similar to a JM press… some pressing action, some extension action. Lower to your mouth. Play with it using light weight. If you find the sweet spot, you’ll know. I might try to go a little heavier on these in the future and see where that takes me.
Xander – ha! after you practically called me anorexic on FB.
SSC – it is g’damnit! god. if i posted every unflattering pic I have of myself in here, you guys would understand.
Delta – Contest prep weight maybe if you’re 5’7"! Thanks for the comments, I hope to find out for myself someday… 225’ish, give or take, in similar condition to where I’m at now, or a little leaner, would be pretty sex.
MHB aka GHB – get your educated triceps out plz.
[quote]Mateus wrote:
Bug, can you post a “on” days diet and an"off" days diet and the timing around lifting. Just curious as I am back on IF for about 3 weeks now and lifting fasted, well almost fasted (3 scoops Geranimo and 24g BCAA). Hit a PR on deads last week and have lost about 8lbs so far. Would love to dial it in pretty good and keep it up year round. Anyway, like I said, just curious as to how others are using the IF principles.[/quote]
Dude, my diet is not one that has remained constant AT ALL in the past couple months… soo it’s probably not the greatest thing to model yours after.
Sounds like you’re killing it, dunno what you need my input for. Some days I lift “fasted” (have my regular pre workout stuff, including pre-workout carbs, before), and I dont notice too much of a difference in performance usually.
An on day, I either lift at noon, after which I’ll have a pretty hefty meal around 2PM (equivalent of 12-16oz of meat and carbs and veggies, sources vary).
Might a whey shake, 60g of whey or so, around 5 or 6. Then when I get home, eat another decent sized meal, maybe chicken and veggies or something.
Off days, I try to push the fast a little longer, into the mid afternoon or until I get too hungry to function, eat a meal, preferably low to no carbs, and might do 2-3 meals like this and/or a whey shake. prob hit around 250-300g protein. Weaksauce lol.
So how does B Good fit into this diet plan?
Cool. Was just wondering. Not that I needed your input, and I appreciate the words, but I like to have different perspectives from others that are experimenting too. I just wish that i will look like you when i get to 203 <3
A little off, performance wise, from usual, but a fun workout. I had a bit of an adventure last night, didn?t have any solid food after 5PM, and was very pressed for time today. I was joined by a fellow office meathead colleague that I?ve been meaning to kill it with since I started here. He is the definition of a white genetic freak.
He?s only about 5?10?, 180, ALL upper body, but literally shredded, talking 6% bf, veins and striations in his triceps, etc. Pretty much perfect upper body structure. I am jelly. AND he is strong as shit. FML. Lack of warmup meant my shoulder didn?t loosen up and my front delts got pumped, so all chest work felt kinda effed, and strength was down bigtime.
Low-incline bench press
Bar
95 x 10
135 x 10
185 x 8
225 x 6 - - stiff
245 x 4 - - stiff
265 x 8 - - not bad, but I would have liked to see 10. I?ll give this another go next week with proper focus.
Decline bench press - - this was full of lulz. Even 225 my shoulders were telling me to go eff myself.
135 x 15
225 x 15
275 x 8
Cable flies
4 ascending sets, last one a drop set.
Rope pressdowns / Straightbar curls - - no rest
4 ascending sets on the pressdowns x 15 / 65 x 15. Pumpz.
Incline DB skulls / Meadows hammers
20s x 20 / 35s x 10
25s x 20 / 45s x 10
25s x 15 / 55s x 10
Don?t mind the weights being used. Changing out after, with a full pump, this guy looked ridiculous. I am mirin and mancrushin.
swolecity
[quote]bugeishaAD wrote:
I am mirin and mancrushin. [/quote]
Lolz
Still not a bad session though. Sucks not getting a solid warm up
Gotta hate them guys maintaining 6% bodyfat like it aint nothing.