Dat V-taper
Looking thick as hell, and it seems like the gains in leanness from the RFL are holding too
[quote]bigmac73nh wrote:
Dat V-taper
Looking thick as hell, and it seems like the gains in leanness from the RFL are holding too[/quote]
Thanks bro, this is definitely the thickest I have ever been.
I am already back up around 225-227, abs are leaner than before and waist is prob 34 (was just under 4 days ago).
V taper is looking pretty good, but I still have to engage my lats a little better, which I can.
I’m very excited with the progress I’ve made since my contest, especially with my arms.
[quote]ebomb5522 wrote:
I’m very excited with the progress I’ve made since my contest, especially with my arms.[/quote]
Arm size and thickness was the first thing that jumped out at me when I saw that pic.
Makes my front double biceps pose look like a Kenyan celebrating a marathon victory.
Damn those pictures man you look awesome!
@ Serge: Haha, thanks man…I’m sure yours doesn’t look like that, this is one of the toughest poses to master/fill out and we all have to work at it.
@ Black: Thanks brotha!
Nice waist size for being that heavy.
Looking fairly lean for your height/weight as well.
Excellent job. Definitely adding size to the upper body. (I hope to do the same after my show)
[quote]timmcbride00 wrote:
Nice waist size for being that heavy.
Looking fairly lean for your height/weight as well.
Excellent job. Definitely adding size to the upper body. (I hope to do the same after my show)[/quote]
Thanks man, appreciate it!
Waist is the smallest its been at this weight, I’ll update with skin fold measurements later to give an estimated BF as well.
Echo everyone else by saying the arms are looking awesome, generally a thick/lean look for that weight/height combo. How low did your waist get for contest then? Trying to work out how low mine is likely to go should I ever diet properly.
[quote]jake_j_m wrote:
Echo everyone else by saying the arms are looking awesome, generally a thick/lean look for that weight/height combo. How low did your waist get for contest then? Trying to work out how low mine is likely to go should I ever diet properly. [/quote]
Thanks man!
It was measuring around 31 at my contest weight which was 197.
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Echo everyone else by saying the arms are looking awesome, generally a thick/lean look for that weight/height combo. How low did your waist get for contest then? Trying to work out how low mine is likely to go should I ever diet properly. [/quote]
Thanks man!
It was measuring around 31 at my contest weight which was 197. [/quote]
Interesting. Mine was 32 @ 186 so potentially I might have a pretty cool waist the day I diet for real. … goal is to not go over 34" whilst going well past 200lb for now.
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Echo everyone else by saying the arms are looking awesome, generally a thick/lean look for that weight/height combo. How low did your waist get for contest then? Trying to work out how low mine is likely to go should I ever diet properly. [/quote]
Thanks man!
It was measuring around 31 at my contest weight which was 197. [/quote]
Interesting. Mine was 32 @ 186 so potentially I might have a pretty cool waist the day I diet for real. … goal is to not go over 34" whilst going well past 200lb for now. [/quote]
Nice man…32 is pretty tiny.
Incline Treadmill Sprints
5 minute warmup
11 incline:
6.5 x 30 seconds /60 seconds walk
7.5 x 30 seconds/60 seconds walk
8.5 x 25 seconds/75 seconds walk
9.5 x 25 seconds/90 second walk
10 x 15 seconds/60 walk
10 x 15 seconds/60
10 x 15/60
8.0 x 30/120
8.5 x 15/60
9.0 x 25/120
9.5 x 20/120
5 minutes cool down
Ab circuit
Standing Rope Crunch x 8
Hanging Leg Raise x 8
Serratus Cable Crunch x 8 LR
4 times through
Just some cardio/abs. Arms tomorrow, then big leg day Sunday, going for another paused back squat PR.
3.10.12
Arms/Traps
Hammer Curls to Ears (flex 1 sec hold, slow eccentric)
15 x 12, 12 (w/fat grip)
30 x 10
30 x 8, 8 to 20 x 10, 10 (10 sec rest between)
Close Grip Bench Press (pause, 3/4 lockout)
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3
285 x 3x3 (60 seconds rest between, not to failure)
225 x 20 (normal tempo)
135 x 8 (super slow w/pause)
Standing EZ Bar (60 seconds rest)
20 + bar x 8
30 x 8
40 x 8
50 x 8
60 x 8, 7
Bent over DB Pronated Kickback/Rope Pushdown
25 x 6/10
30 x 6/10
35 x 6/10
Incline Dumbbell Concentration Curls/KB Cross Bodies
10 x 10/15 x 8 LR
15 x 8/15 x 8 LR (4 times through)
Incline EZ Bar Extensions/Rope Cross Body
15/10
3 times through
20 minutes elliptical
Awesome arm session. Finally able to go a bit heavier on close grip presses and they felt awesome. I’m doing them paused because it helps not put quite as much strain on my pec/shoulders since there is no bounce/rebound. 285 was easy.
Pump was sick, rest periods were pretty low, not exceeding 60 seconds for anything.
This may be a dumb question, but with the program I’m using (HFS), I’m squatting and Dling 4x a week, Front squatting once a week, doing rows, ect. I’m wondering when you think it’s time to use a lifting belt.
I’ve heard people say it’s just make your core weaker, and that I’m basically ‘covering up’ a weakness, but I feel like I kind of build up a good deal of lower back fatigue. Is this something I should wait on doing, maybe until I am squatting like 2x BW for reps and such??
[quote]Spidey22 wrote:
This may be a dumb question, but with the program I’m using (HFS), I’m squatting and Dling 4x a week, Front squatting once a week, doing rows, ect. I’m wondering when you think it’s time to use a lifting belt.
I’ve heard people say it’s just make your core weaker, and that I’m basically ‘covering up’ a weakness, but I feel like I kind of build up a good deal of lower back fatigue. Is this something I should wait on doing, maybe until I am squatting like 2x BW for reps and such?? [/quote]
I think the whole ‘it will make your core weaker’ argument is kind of silly and is akin to the ‘using straps makes your grip weaker’ argument. If you want to work your core, train it directly. If your weak link is your core, which it is on most during squats/deads, then I say use a belt. That doesn’t mean you also can’t program in beltless sessions, but I’m a firm believer in using a belt both for safety and so I can train with heavier weights this stimulating more muscle. Since you are training with low-back intensive exercises so often, I’d recommend using a belt simply because your core will be the weak link and possibly hinder the weight you can use. I dont know how heavy CT has you going in HFS, but you might also look into using it only when you are around 80 percent or above…that’s an idea. I personally use a belt whenever I’m going very heavy for squats and deads and will occasionally hit some beltless work just to make sure I haven’t become totally dependent on it.
[quote]ebomb5522 wrote:
[quote]Spidey22 wrote:
This may be a dumb question, but with the program I’m using (HFS), I’m squatting and Dling 4x a week, Front squatting once a week, doing rows, ect. I’m wondering when you think it’s time to use a lifting belt.
I’ve heard people say it’s just make your core weaker, and that I’m basically ‘covering up’ a weakness, but I feel like I kind of build up a good deal of lower back fatigue. Is this something I should wait on doing, maybe until I am squatting like 2x BW for reps and such?? [/quote]
I think the whole ‘it will make your core weaker’ argument is kind of silly and is akin to the ‘using straps makes your grip weaker’ argument. If you want to work your core, train it directly. If your weak link is your core, which it is on most during squats/deads, then I say use a belt. That doesn’t mean you also can’t program in beltless sessions, but I’m a firm believer in using a belt both for safety and so I can train with heavier weights this stimulating more muscle. Since you are training with low-back intensive exercises so often, I’d recommend using a belt simply because your core will be the weak link and possibly hinder the weight you can use. I dont know how heavy CT has you going in HFS, but you might also look into using it only when you are around 80 percent or above…that’s an idea. I personally use a belt whenever I’m going very heavy for squats and deads and will occasionally hit some beltless work just to make sure I haven’t become totally dependent on it. [/quote]
Thanks so much for the lengthy explanation. With HFS, it’s suppose to be weight you can explode with, so usually something I can get for say 5 reps, but only do 3 explosive ones. I was planning to use it like I do straps; Only start using it on heaviest, working sets. But knowing you think it’s a good tool to utilize, then who am I too argue. Lol. Thank you. Any suggestions on where to get a good one? I’m looking for a simple, leather, single prong one.
[quote]Spidey22 wrote:
[quote]ebomb5522 wrote:
[quote]Spidey22 wrote:
This may be a dumb question, but with the program I’m using (HFS), I’m squatting and Dling 4x a week, Front squatting once a week, doing rows, ect. I’m wondering when you think it’s time to use a lifting belt.
I’ve heard people say it’s just make your core weaker, and that I’m basically ‘covering up’ a weakness, but I feel like I kind of build up a good deal of lower back fatigue. Is this something I should wait on doing, maybe until I am squatting like 2x BW for reps and such?? [/quote]
I think the whole ‘it will make your core weaker’ argument is kind of silly and is akin to the ‘using straps makes your grip weaker’ argument. If you want to work your core, train it directly. If your weak link is your core, which it is on most during squats/deads, then I say use a belt. That doesn’t mean you also can’t program in beltless sessions, but I’m a firm believer in using a belt both for safety and so I can train with heavier weights this stimulating more muscle. Since you are training with low-back intensive exercises so often, I’d recommend using a belt simply because your core will be the weak link and possibly hinder the weight you can use. I dont know how heavy CT has you going in HFS, but you might also look into using it only when you are around 80 percent or above…that’s an idea. I personally use a belt whenever I’m going very heavy for squats and deads and will occasionally hit some beltless work just to make sure I haven’t become totally dependent on it. [/quote]
Thanks so much for the lengthy explanation. With HFS, it’s suppose to be weight you can explode with, so usually something I can get for say 5 reps, but only do 3 explosive ones. I was planning to use it like I do straps; Only start using it on heaviest, working sets. But knowing you think it’s a good tool to utilize, then who am I too argue. Lol. Thank you. Any suggestions on where to get a good one? I’m looking for a simple, leather, single prong one.
[/quote]
Glad I could help man. Obviously other people might have different opinions, but in my experience, this has worked well.
Both Inzer and Elitefts make solid, reasonably priced belts. I personally have a double pronged belt, the same one for about 3 years and love it.
3.11.12
Step mill warmup
Paused Back Squats
Ramped up to 455 x 3 (not to failure, no spotter, was worried)
Seated Hamstring Curl
15, 8
Dropset: 10, 10, 10, 20 partials
Leg Press (close stance, low foot placement, 3 second negatives no lockout)
Start at 5 pps x 8
Add 1 plate every set, rest 45 seconds between each
Went up to 12 pps x 6 continuous + 2
Lying Hamstring Curl (1 1/2 rep style)
50 x 6, 80 x 6, 95 x 6
Walking Barbell Lunges
90 x 100 total steps (woah)
Pretty solid day. Squats felt a bit heavy and I also got very light headed on the 3rd rep with 455 so I cut it there lol.
The leg press set I did was hellish. 45 seconds isn’t very much time at all lol, basically enough time to put two more plates on, sit there for 15 seconds or so, then go. 7 total sets 5-12 PPS was rough, quads were screaming.
Hams felt awesome with the curls, and lunges absolutely destroyed my legs.
Looks like an awesome leg day… I’m looking forward to getting some serious variety and volume for legs once I finish up this smolov cycle. Massive leg press = big legs
[quote]jake_j_m wrote:
Looks like an awesome leg day… I’m looking forward to getting some serious variety and volume for legs once I finish up this smolov cycle. Massive leg press = big legs[/quote]
Ya, it really was. I was dragging a bit after being out for my Birthday last night, but I still had a pretty solid session.
The leg press today was brutal…the low rest periods had my quads burning after 4 sets and dead after 7.