[quote]HeavyTriple wrote:
STOP BEING SO SEXY![/quote]
Aesthetics points are shooting through the roof bug
[quote]bugeishaAD wrote:
Lookin fat but not givin a fukkkk.[/quote]
Do you just have a fat ass/cankles or something? I’m failing to see teh fatness in your pics.
P.S. Delts are really looking hyooge. I think I need to start taking notes on your shoulder days
Feeling like an old man after a few hours of hoops yesterday. My joints are not a fan of playing 6 intense full court games. Elbow felt quite tender all day yesterday, and bball didn?t help. Regardless, I iced it a bit last night and today, and felt good enough to hit legs at least. Did it during my lunch hour:
Quick warmup (PVC back, foam roll IT bands and quads)
Squats ? left my shoes on today more for time reasons, and it made squats feel a bit diff… like standing on 2.5lb plates. Kinda liked it. When I have more time I want to explore this. Might be fun for when I want more quad emphasis. Was moving really fast and was tight, so weights were down.
135 x 20
225 x 15
315 x 10
365 x 8
Leg press ? maybe 60s rest between sets. Constant tension pretty much all the way through. Pretty sex. Widish foot placement
3pps x 25
4pps x 25
5pps x 20 DROP 3pps x 15~ DROP 2pps x 20 DROP 1pps x death
Leg extensions ? stupid leg extension machine
110 x 15, 15 squeezed
Lying leg curls
90 x 12
110 x 12
140 x 10
170 x 8 drop 80 x 10 squeezed
That?s all I had time for. Will do calves tomorrow, and likely Sunday as well. Elbow feels a bit better now that some blood has run through it. Will ice again tonight and tomorrow morn and hopefully be good to go for delts tomorrow night. Might have to drop a heavy press but we?ll play it by ear. Time to kill a triple chicken sandwich.
bug, sorry if you answered this elsewhere, but why RFL vs a more conventional diet?
fr0 – A few reasons. Firstly, it was a bit of an experiment. It’s a diet that has gotten a lot of hooplah around the net, and I feel like most people are too dumb to do it correctly or weak-minded to stick with it. The science behind it seemed/s robust, and given my starting point, I thought an all-out 3 week fat blitz would be better than being in a hypocaloric state for 8-10 weeks and accomplish similar things.
Tonight’s shoulder session was fun. Nothing crazy, as I wanted to take it easy on my left elbow, but I didn’t feel any pain, and didnt feel the need to wear the sleeve at any time. Got a good pump and worked hard. Watery and groce PWO, though. I think I just need to accept that for the time being. Still 208 too. Would like to bring that down and tighten the reigns up some more I suppose.
Seated DB laterals / Seated bentover rear delt flies / seated DB press – nice triset to get started and a lot of blood. Form and squeeze was key
10s x 20 / 20 / 20
15s x 20 / 15 / 15
20s x 15 / 15 / 15
25s x 15 / 15 / 12
30s x 12 / 12 / 12 - veins err’where. what is markus ruhl doing here!?
Standing BTN press / DB front raises – nice little superset. TUT focus on presses, and super controlled on the front raises, squeezed front delt HARD at the top of each. sex.
65 x 15 / 30s x 10 LR
95 x 14 / 30s x 10 LR
95 x 12 / 30s x 8 LR
Leaning cable laterals
35 x 12 LR, 12 LR, 15 LR
Inverted bw “fat man” rows / band pullaparts - moar rear delts plz
BW x 10 squeezed / 15 —> x3 Sex again.
HS shrug
1pps x 15
2pps x 15
3pps x 15
4pps x 15
3 calf superset thingies
15 min medium intensity stair master.
Done. Yay weekend. Superbowl woot woot. Arms tomorrow.
Legs are so sore jesus f’ing christ. Walking around like an old man with a d in my a.
Today was just another day trying to get yacked. Arms, my fav.
Warmup, foam roll the shit out of my legs, hurt like a mofo.
Two-armed cable hammers warmup - 3 sets of 15, 15, 12
Barbell curls – using curl bar, assuming it weighs 35lbs, control dat neg
55 x 10
85 x 8
125 x 6
145 x 6, 6 - cute female trainer that was lifting was def mirin. 
Rope pressdowns warmuo - 3 sets of 15, squeezed
Closegrip bench – was hard to set up tight with my hammies being so f’ing sore. Also didn’t wanna go heavy today because of my healing elbow, which didn’t hurt, but I didn’t wanna push it. Nice and controlled negative, slight pause, explode
95 x 15
135 x 15
185 x 12
225 x 10, 10
Pressdowns / OH DB extension / Reversegrip pressdowns triset – nice and simple
4 times through, reps were high, weight on the pressdowns went up each set till I got to the stack. Synthol tris.
Kettlebell (lol) hammer curls / 2-armed DB preachers / Lat pulldown OH curls triset – sickening pump. Waylander recommended trying those kettlebell hammers, I know CT has done them. They raped.
used the “yellow” kettebells, 20s on the DBs, and 50lbs for the pulldown. 4 times through, reps were high. Bis in a lot of pain.
Did some good girl / bad girl machine at the end to get some blood in my ab/adductors. Some more foam rolling, and that was it.
Fun fun. Eating a lot of carbz tonight and chillin.
myspace angle / hide the wideset vagina waist.
this is the condition I’ve been able to maintain so far. most of my weighins this week PWO were 208, didn’t check today. waist was around 32.5" this morning.
a/s/l
omg wut is dat tumor fing to left ov yur deltz?
nice, being lean is pretty fun
32.5 is what mine is yet your shoulders/arms/chest/back dwarf mine FML.
Great looking workouts
For the KB hammers a good way for pump work dropset type deal is to do KB supinated curls with the KB sticking striahgt out (bottom should be facing mirror at top of rep) do 8-12 w/e reps you want. Once you hit your reps. Rest 10 sec then do supinated curls but let the KB hand so the bottom is facing the floor the whole time. Max reps. Rest 10 sec. Do KB hammer curls with the bottom facing out (as the first exercise) max reps. Hanging KB hammer curl max reps. Then cross body hammer curls alternating arms max reps. Do that a couple times and tell me your arms are ready to explode
[quote]jake_j_m wrote:
omg wut is dat tumor fing to left ov yur deltz?
nice, being lean is pretty fun [/quote]
x2 your delts are sick
I’m def mirin ova heah
you were still fairly lean when you started RFL, no? I’m sitting between 26-27% bf (Bod Pod tested) and looking to start dieting down to ~15% in March. I was thinking I’d do the conventional alternating cut 500 cals/add cardio for 16-24 weeks. though if I can RFL for 3, hold/refuel for a week or two then repeat, it might work just as well. I have to read into it however.
Cruz – 9 / f / gregory gym. u??
jake – it’s DEFINITELY nice when you can tolerate your own appearance in the mirror. Definitely nice. when i go back and look at the last 2-3 years of pics I have, I LOL at what I found acceptable. In a sense, I’m glad I didn’t give a fuck about being lean, because it def allowed me to put down a base of strength. Worrying about aesthetics from the beginning… I dunno if you’ll achieve the same strength levels. But as always, depends on your life circumstances, how you function, and your genetics + supplementation + diet. w/e rant.
ryan – thanks for that. I’ll keep that in my back pocket for a rainy day bud. FTR, I did do them with the bottom pointed at the mirror when curling.
Aggar – y tank u. I like to think that my constant war on my rear delts will make them pop more and more over time. Hopefully it’s working. I like what I’m seeing, but it’s definitely a long term process. Lol at people taht are like “omg I looked at my back and saw slabs of new muscle where i never saw before”. gtfo noobs.
fr0 – thanks brotha. 26-27%? Thats pretty fat bro (no offense). I’ll have a look over your log to get a better feel for “you”, but as generic advice, I’d say just by cleaning things up, you should be able to get at least sub-20% without too much effort. Do you eat really dirty, or are you a fat boy genetically? Anyways, get yourself sub-20% or so, then once that process of easy fat loss slows down, maybe jump into an RFL as maybe a category 2… could prob do 3-4 consecutive weeks and still do ok. After that, if you’re wanting to keep getting leaner, transition to a more regular diet with more “normal” caloric intake, cardio, etc. That’s prob what I’d do. But you have to be able to be fluid and adapt, so don’t take anything I say as a hard and fast rule. Lemme know.
Good weekend, rested a LOT. Went out with some friends Friday (nothing too crazy), Saturday was chill (got in that arm workout above), Sunday was good, watched the game and ate yummy food. Nothing too too crazy, but def carbed up today ha. Waist was up maybe half an inch. Today was also supposed to be a “clean eating” day, I made a big pot of turkey chili that will be my lunch(es) for the next few days… but they had a Chinese pot luck lunch at work… and I never turn down free food! I kept it as clean as possible, mostly proteins and veggies, a TINY serving of spicy noodles… but I followed it up with 2 Builder bars (the best), then my second lunch was a hefty portion of turkey chili, 4 pieces ezekiel bread, and another builder bar (lol fatty). I was also very very sleepy all day, to the point I debated skipping the gym tonight. Regardless, I put my game face on, and took a nice looooong warmup, also hoping to pass some of the bloat from the day’s eating. Turned into a sick session with very good intensity. Here’s what went down:
Looong warmup (prob 20 minutes). Lots of broomstick stretches, PVC + foam rolling, other mobility work. Got nice and loose.
Neutral grip pullups – loved these so much last week. I was def sluggish through these 4 sets, but they started waking me up. Controlled descent, and a hard squeeze and hold at the top of each rep.
BW x 13, 10, 8, 5+hang
Meadows rows on oldschool t-bar – by 3rd set I really got the body position right. Amazin. Used 25s.
50 x 10 LR
100 x 10 LR
125 x 8 LR
150 x 8 LR – couldn’t hold onto the damn bar (cuz grabbing the end where you put the plates. damn my baby hands)
Pulldowns – various grips. Was nice. Inspired by Ced McMillan (monster)
100 x 15 - very wide grip
120 x 15 - shoulder grip
150 x 12 - underhand grip
170 x 10 - underhand grip again
210 x 10 - V grip
230 x 8 DROP 80 x 10 squeezed stretchers – V grip. Sex. Back is fried.
Deadstop DB rows - WIDOWMAKER MOTHERFUCKER.
125 x 20 LR. Intense set.
Low pulley D-handle row/midback shrugs – 3 sets of 15 with the stack.
Intense stretch.
Seated bent-over rear delt raises - kept rest short and reps high. too many people to keep changing DBs, but this felt sex by the end of second set.
15s x 25, 20, 20, 20 - yaaaa buddy.
EZ preachers - nothin too fancy here
50 x 20
70 x 15, 15, 12
Meadows hammers - forearms were still kinda fucked from Saturday, but I went to down on these mf’ers.
35s x 10 LR
45s x 8 LR
60s x 10 LR DROP 30s x 10 together, squeezed
Bicep stretch, more mob work, 15 min incline walking on dat treadmillz. Feeling good.
Wanted to weigh myself PWO, and the scale said 215 LOL. Then a dude came by and told me it was broken, and at least 5lbs heavy, soo I’m not too sure what I’m weighing. Good day of iron destruction.
As I was sitting idle at my desk around 11, I decided I?d go lift during lunch. Energy was high, I was feeling motivated, and chest and tris is a shorter session. DaChamp encouraged me to go, so I did. Got this done in about 45 minutes, and it felt amazin. Especially given that I was fasted, strength was quite good. Looked sexy PWO. Gotta love that synergistic chest and tri pump.
Quick warmup ? some broomstick shoulder dislocates, a few other basic things.
Decline bench ? warm up sets felt strong. I knew today would be good.
95 x 15
135 x 12
185 x 10
225 x 8
275 x 6 ? easy breezy beautiful. Last rep was paused and still flew up.
325 x 7 DROP 225 x 15 DROP 135 x 12 ? woot! Last week was 315x6. Last rep was slow. Still grooving this movement, so I wouldn?t be surprised if I was up to 335x8 within a few weeks.
Low-incline smith bench ? this is where I had to really turn up the pace since I took the most time with decline warmups. Still, felt powerful. Inb4 thicksolidtight
135 x 10
225 x 8
305 x 6 DROP 135 x 15 TUT ? I imagine if I had taken my time and had a little more food in me and hadn?t done a nutty dropset before, I coulda squeezed out 8. Regardless, felt good.
1 quick dropset of cable flies, just to finish off. Only had about 15 min to do tris.
Pressdowns ? slightly bent bar. Very low rest. Hard squeezes, slow negs, etc.
60 x 20
90 x 15
120 x 12
150 x 10 drop 70 x 10 drop 40 x 10 ? sick burnnnn
Low-incline DB skulls ? deadstop each reps on my shoulders for a nice stretch. Failure came very quickly
20s x 15
30s x 9, 7
15s x 15~ – tris were done.
Cordova extensions ? best tricep finisher ever. Dat lateral head plz.
30 x 15 LR, x3, no rest.
1 quick set of broomstick dislocates and scooted back to the office. Endorphins are flowing. Is this real life?
Also, a guy that sits a few rows over was there, a very soft spoken guy. When he saw me in full rage mode I think he panicked a little and will prob never view me the same way again.
Edit: LOL he just walked by.
lol no offense taken bruv. I’ll give you some generic info here:
I am naturally a chubster but I was actually around 15% bf in my old avi (estimating +5% from the 10ish % I measured with calipers) when I took the pic last May. then I went on my first all-out bulk for six months. good/bad news is almost all of my fat is in mah bellehh.
while holding this bw since december, total cals on my training days are about 500 lower than what I averaged during the bulk (3-3500 vs 3500-4000 cals), on non-training days is probably just around 2500 cals now. the reduction came from cutting out honey I was adding to my intra/postworkout shakes,I don’t avoid saturated fats, I try to limit simple carbs to immediately postworkout, and I don’t have a carb cutoff.
I don’t have a detailed meal log in my training log so just let me know if you want that info.
much thanks for your input!
[quote]bugeishaAD wrote:
Also, a guy that sits a few rows over was there, a very soft spoken guy. When he saw me in full rage mode I think he panicked a little and will prob never view me the same way again.
Â
Edit: LOL he just walked by.[/quote]
Did he ask you to flex your huge pecs for him?
fr0 – sounds like you have a decent handle on things. Sounds reasonable what you’re doing. i guess you’ll have to find the sweet spot where you are losing fat, and throw in the RFL at some point if you feel up to it. Keep me posted.
ink – pls go
[quote]bugeishaAD wrote:
Â
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Cordova extensions [/quote]
wat?