Hands on hips mm
You picked a fucking hard profession to be able to do BBing alongside, good luck man. Are going to have to work 10x as hard my lazy office worker ass haha.
[quote]optheta wrote:
You picked a fucking hard profession to be able to do BBing alongside, good luck man. Are going to have to work 10x as hard my lazy office worker ass haha.[/quote]
and the realization of that has just been slowly setting in…
trained legs yesterday and chest today
after communicating abit with John meadows he told me he thought my best body parts were my quads and shoulders and that i needed to focus on getting both more width and thickness in my back, and also work on chest thickness
as a result of getting to hear this im changing my routine
Monday- Back
Tuesday-off
Wednesday- Deadlift plus leg curls
Thrusday- Chest and Back day
friday- Arms
Saturday- Legs (big quad focus here)
Sunday- Chest and Shoulders
so in some way we are hitting back 3x a week, and im scaling back my quad training to once a week, which makes me sad, but i gotta do what is needed to improve
on deadlift day im going to do CT’s wave ladders and add some leg curls to it (still need to train hams 2x a week)
Chest and back day will be doing alternate sets mostly focusing on upper lat type movements (Pullups) with pressing movements-
Mondays back workout will be a regular JM type back training day
arms , chest shoulders and legs will be pure MD style as well.
Back this morning
Dumbell deadstop rows- 3x10
Chalenge set, not dead stop 1x15
Seated cable rows 4x10-12
Pullups 4 max rep sets
stretchers 3x10-20
Pullovers 1x10
Stretch lats
Dumbell shrugs 3x10 (3 second holds at top)
had a great chest and back session today
took a decently heavy weight on incline barbell press and did 10 sets of 4 which i super set with wide grip pullups , 8 reps every time including on the warmup sets of incline as well. after completing 10 sets of 4 i just went to 135 lbs on the incline bench and went max rep and did the same with pullups… Came out to 120ish pullups in total
then i moved onto
flat db press focussing on squeeze 4x10
ss with seated tbar row 4x10
Incline hammer strength 4x10
ss with cable row 4x10
last setof each was a big drop set with 50 reps on each excersize!
Jms physique assessment of me
"Your legs have come WAY up…
in fact I would say your quads and delts are easily your best bodyparts…
I would like to see a much thicker back this year…both width and thickness, and I think it would also really help to get some great chest thickness as well…those would be my two areas I would focus on!!!"
Looking great! Veins all over the shop!
Koing
[quote]Koing wrote:
Looking great! Veins all over the shop!
Koing[/quote]
thank you sir! you have some wicked ass quads yourself!
Update
6 weeks post show ( I think)
morning weight today= 175.0
up from last week, and average weigh in this week was around 175.4 or so. so starting to gain
macros have creeped up to 300 carb, 60-65 fat, and 220-230 protein!
ive decided to keep these numbers static for a little while and see how my body does with them.
Trained legs today
Hamstring curls warmed up to
4x8
1x drop set
Squats—did 4x4 with a heavy weight
then dropped down to 2 plates per side and did a challenge set, and got 18 reps…I will get 20 next week!
Hack squat- 3x8
drop set—did about 85 reps total here
smith lunges- 4x12
leg ext super set with dumbbell squat 2x10
done
kind of makes me sad training legs only once per week now, but I will keep things this way until my back catches up!!!
In!
Looked awesome in the contest bro! The overall winner must have been incredible for you not to get the victory.
Followed your prep and you really crushed it man! Very impressive show.
Definitely looks like you’re primed for an awesome offseason. I’ll be following this for sure.
I like the challenge set on the squats…I’ll be hitting one of those tomorrow :P.
[quote]ebomb5522 wrote:
Followed your prep and you really crushed it man! Very impressive show.
Definitely looks like you’re primed for an awesome offseason. I’ll be following this for sure.
I like the challenge set on the squats…I’ll be hitting one of those tomorrow :P. [/quote]
Looks like you’ve got a challenger for sickest quads in the thread, Grind 
[quote]iplan wrote:
In!
Looked awesome in the contest bro! The overall winner must have been incredible for you not to get the victory.[/quote]
Thanks the overall winner was massive really had me on the side shots huge pecs and arms…conditoning wasn’t as tight as mine though
[quote]ebomb5522 wrote:
Followed your prep and you really crushed it man! Very impressive show.
Definitely looks like you’re primed for an awesome offseason. I’ll be following this for sure.
I like the challenge set on the squats…I’ll be hitting one of those tomorrow :P. [/quote]wow good to see you Evan…and no p wolves i definitely cant hang with his quads!
weekly update
morning weight this week was 174.8 (basically the same as last week) macros were prettyt much the same, 60 -65 fat, 300 carb, 220-230 protein all week. However i had a tremedously busy week at school which caused me to sleep only about 4-5 hrs a night.
what was good about this week- I still got all my workouts in despite the lack of sleep, stress from school and being super busy. macros were on point, and being up to 300 grams carbs didnt make me any fatter. I celebrated my 24th birthday as well.
what could of been better this week- I feel my workouts need more focus and intensity rather than just “getting them in” Ive been training at 6 30 am which ive been having a hard time adjusting to it seems. a lot of times im rushing to finish my training so i can get to school and have time to eat before class. the goal this week is to get at least 7 hrs of sleep everynight and get to the gym every morning fired up and ready to take things to a new level.
In addition to training, i feel as though i am still abit too food obsessed. Spending too much time and mental energy on things like making the perfect bowl of oatmeal, and worrying more about things like that my school work or smashing the gym. I think this is a common thing among competitors whove dieted down to low levels of body fat. Perhaps because ive been able to maintain a fair amount of my conditoning that im still getting this effect. Im not sure to be honest.
on another note, i kind of miss training legs 2x a week. something about leg training just makes me feel awesome. Oh well, onward to another week.
Great job on the reverse man, props to not ballooning up
Happy birthday man! I know exactly what you mean about spending too much time and mental energy on food. Last fall when I was prepping for a show in the physique division I’d spend way too much time sitting around plotting out the perfect way to hit my macros the next day to make it as tasty and satiating as possible, made for a lot of late nights of studying. Even now while trying to be fairly meticulous during the offseason I’ll spend too much time thinking about my meals haha
[quote]sloh wrote:
Great job on the reverse man, props to not ballooning up[/quote]
thanks! had some seriously hungry times post contest, im still hungry a lot despite 300 carbs a day (cals still a good chunk away from 3000 though)
kind of frustated these last few days because i ate out with my parents for my birthday, i did my best tro track the macros but obviously went over as ive been weighing in a lb more these last two days. Im hoping itll level off over this next week. for every lb i gain id like to do it by pushing my daily macros up.
[quote]pwolves17 wrote:
Happy birthday man! I know exactly what you mean about spending too much time and mental energy on food. Last fall when I was prepping for a show in the physique division I’d spend way too much time sitting around plotting out the perfect way to hit my macros the next day to make it as tasty and satiating as possible, made for a lot of late nights of studying. Even now while trying to be fairly meticulous during the offseason I’ll spend too much time thinking about my meals haha[/quote]
yes indeed, i think doing the flexible dieting actually makes this problem worse because anything is an option and you can spend hours debating how you are going to hit your macros.