Growing The Fro Out

[XArena]

[quote]fr0IVIan wrote:

[quote]XArena wrote:

3 things…

1. You’ve got some big arms bro
2. Nice Pr!
3. Gotta get a bit lower I think if you want it @ parallel ;D
   [/quote]

haha thanks bro, I finally got over 17" a few weeks ago

yea I posted this on fb and got the same response. nbd, I’m gonna bring my feet in a bit and snort a cap next time.[/quote]

17" … I dream of having that by the end of 1st year university… 14" is my goal by the end of grade 11

Honestly you’ll have it below parallel within the month… and yeah, I think bringing yer feet in may help, I squat with a pretty narrow stance, and I feel more powerful with it, may just be me though haha

[fr0IVIan]

yea I really can’t deal with that wide a stance, I warmed up with foam rolling, Agile 8, good girl/bad girl machine and warmup sets and it still wasn’t comfortable getting that low at that wide a stance

[XArena]

I can imagine, i used to use a wide stance, but never that wide, it made me feel like i was tearing in half, and i didnt feel powerful in that position

[fr0IVIan]

[quote]XArena wrote:
I can imagine, i used to use a wide stance, but never that wide, it made me feel like i was tearing in half, and i didnt feel powerful in that position[/quote]

yeaaaa no I’m gonna try a bit wider than shoulder width and see how dat feel is

BACK/BIS

pre meal: 1/2 lb turkey, ~2 tbsp pb with celery sticks, 2 donuts

WGLP
180x8
165x10
150x12
1 min rest, 20 pushups, 1 min rest IBS.

CGLP
195x6
180x8
165x10
150x12
1 min rest, 20 pushups, 1 min rest IBS. dat feeeel.

OL SKOOL VBAR ROWS IN TEH CORNER
4 plates x6x2, 2nd set was obvi harder.
3.5 plates x8

DB ROWS
120x8 RL
110x10 RL
1.5 min rest between sides. had to include more rotation than I’d like due to the extra heavier set of vbar rows tiring me out, but I’ll work on it.

STANDING HS LOW ROW
95psx10
75psx12x2
30 sec rest IBS.

SEATED CLOSE GRIP CABLE ROW (supersetted with 25 rep band pull aparts)
135x14 ~ bit less cheat.
120x10
105x10
dat FEEEELLL.

STRAIGHT ARM ROPE PULLOVER/FACE PULLS
120x14 ~ (15) x10 (10) x8 (8)
100x10
kayak rows
80x5 MLR drop 60x3 MLR

140x10 x10 x10
130x10
120x10

CABLE EZBAR CURLS
super strict reps ramped to
140x8
120x10
100x12
drop sets to supinating rope curls and strict cable hammer curls

20 minutes SSC on the stairclimber level 7 fml

post meal: headed to Outback, will look for steak and potatoes

[fr0IVIan]

so my parents have been heavily involved in a Filipino cultural association for the last 15 years or so. usually we take part in Filipino parades around here, throw parties for charity etc. there’s a parade in June and they want me to play the part of Lapulapu, who was a tribal chief in… the 1500’s who slew Magellan, the first Spaniard to discover the Philippines.

problem is that this is how Lapulapu is usually depicted:

I’ve got him on overall size but his pecs attach better than mine and he is supermodel lean. I should be leaner than I am now by the time June rolls around, but I won’t be close to 15% bf like in my old avi.

but fuck dat noise. I will progress as planned and everyone will just have to deal with my fatness.

[hastalles]

lol at “his pecs attach better than mine”

Good luck

[fr0IVIan]

[quote]hastalles wrote:
lol at “his pecs attach better than mine”

Good luck :)[/quote]

lol they do, his lower pecs attach at his sternum, mine don’t go that far in. but IDGAF. thanks though.

breakfast: 10 eggs (5 whole) scrambled with some broccoli, 1 cup oats.

CHEST/SHOULDERS/TRIS

INCLINE BB BENCH
225x3 +1 rep, stronger and less shaky but my press was uneven L>R.
205x5 +3 reps
185x8 +1 rep.

CGBP
245x1
275x1, I think I rotated my elbows out and/or brought it overhead too soon, hence the stall.

245x4 +10 lb, +3 reps, def high.

225x5 +10 lb
205x7 +10 lb

HS SHRUGS facing the seat for more lower trap stimulation.
90x20
115x15
135x10x3

GLASS LATERALS
40x15 RL
35x15 RL
30x15 RL
25x15 RL

STANDING CABLE FRONT RAISE
27.5kg x8 drop 22.5kg x10 drop 17.5 x12 drop 12.5 x15

PUSHDOWNS/PEC FLYE SUPERSETS
72.5kgx13 ~ pretty clean (15) x9 ~ pretty clean (10) x8 +1 rep cheated (8)
62.5x9 ~ (10)
52.5x10 +1 rep (10)
drop sets to overhead rope and Cordova extensions.

120x12 ~ (15) x9 ~ (10) x8 ~ (8)
110x9 ~ (10)
100x12 ~ (12)
drop sets to stretched reps

abz: standing rope crunches on a different machine 3x10

cardio: 15 minutes stairclimbing at level 7, 10 minutes incline walking 3.2mph@level 11

post meal: about a pound of ribeye, 1 cup white rice

[fr0IVIan]

shit.

so, I tried on some shorts for the summer, and everything’s really tight. I still have to try on my board shorts but I’m not sure those would fit either. since I’m behind on my fat loss goal anyway (I’ve only averaged a loss of 1 lb/week rather than 2), I might as well start RFL tomorrow. I bought a bottle each of mustard and hot sauce for my meat, and five flavora of Mio water flavoring.

let the cutz begin, foreal. I’ve got 3.5 weeks before we go away to DR.

[fr0IVIan]

FINALLY pulled 405. I was either gonna get it today (1st day of RFL) or wait til the fall.

breakfast: 10 egg whites scrambled with a bell pepper

CONVENTIONAL DEAD
cycle 4 working max 375
week 3: 280x5, 315x3, 355x1+(2, PR +1 rep)
375x1
405x0

— mixed grip —
405x1 PR +20 lb

BB SHRUG
295x10x3

HS SHRUGS, trying to save my back for back day tomorrow.
135ps x10, big squeeze and hold at top.
115ps x12, same.

SLDL
205x8
185x10
165x12

LEG PRESS
5pps x10
4pps x12
3pps x15, 3 second descents

CALF MACHINE SHRUG/LEG CURL SUPERSETS
285x10 +15 lb some kinda PR
270x10
255x12

210x15 ~
195x10 ~
180x10 ~

WEIGHTED KNEE RAISE/SEATED SOLEUS BIG TOE RAISE
50x10 x8 x8 +1 rep
25x10

135x12 ~ rep x10 ~ x9 ~
lighter sets scrapped, felt like death.

post meal: some amount of lean chicken and veggies. I’ve got 140g of protein left for the day including this meal.

[fr0IVIan]

so here’s what I’m planning now, which may or may not be a poor knockoff of what Blackaggar has been doing (sorry Brandon):

• RFL for 3 weeks until trip to DR

• full diet break for the week that I’m there, which for me really just means a lot of salad to start, then maybe a bite of starch, a few pieces of non-lean meat but mostly lean meat will be eaten

• depending on how I look/measure, another 2-4 weeks of RFL. during RFL, volume will have to be pretty low just because I can’t handle much volume in this depleted state (even today was a struggle without using active rest IBS). I’ll probably do more heavy singles/doubles/triples to keep intensity high-ish.

• for a month after RFL, two a days with compound lifts and HIIT/metcon in the AM and isolation work at a fast pace in the PM. I was still losing weight with 40g carbs before and after training before, so I’ll see if I can keep from getting too fat with that amount of carbs four times a day. hopefully, I can take advantage of the rebound effect after RFL and put on a lot of muscle in that month without much fat. hopefully I can Frank Yang it.

• transition back to my usual split and slow gain my way to awesomeness, keeping 15 minutes of HIIT/metcon after lifting this time so I don’t feel like a fat fuck when I climb stairs and such.

• RFL for 2-4 weeks as needed and repeat the above pattern for BIG REBOUND GAIYNZ.

[fr0IVIan]

already down to 201 and change from 203 and change earlier this week.

breakfast: 10 egg whites scrambled with garlic mashed broccoli, actually tasted a bit cheesy even though there wasnt any cheese in it.

BACK/BIS

WGLP
180x8

CGLP
195x6^

OL SKOOL VBAR ROWS IN TEH CORNER
4 plates x6

DB ROWS
120x8 RL^
110x10 RL
rested for quite a bit IBS.

STANDING HS LOW ROW
95psx10

SEATED CLOSE GRIP CABLE ROW (supersetted with 25 rep band pull aparts)
135x15

STRAIGHT ARM ROPE PULLOVER
120x15 drop 100x5 drop kayak rows 80x5 MLR drop 60x3 MLR
I went from feeling weak and depleted before this to actually feeling pretty good.

FACE PULLS
140x10 drop 120x8 drop 100x8
band pull aparts x20 drop tension x10 drop tension x10

CABLE EZBAR CURLS
super strict reps ramped to
140x6^ drop 120x5 drop, switch to rope hammer curls 100x5 drop 80xsum drop 60xsum drop to single arm stretched hammer and pinwheel curls with big squeeze and hold at the top

post meal: about 70g protein from chicken, some garlic mashed broc. added some mustard to it to improve the texture.

looks like I can get away with this rep scheme while on RFL: ramp to top set of heavy compound lifts, take as much rest as needed, and ramp to top set then do drop sets for isolation work for a pump. total volume is cut down to about a third of my normal volume. absolutely no cardio, I might die.

the trouble is that I feel like death when I first start out, even at double my normal stim dose. hopefully this will improve by next week as my body shifts into a keto state.

[fr0IVIan]

breakfast: 10 egg whites scrambled with a cup of spinach.

CHEST/SHOULDERS//TRIS

OHP+FLAT BENCH

SEATED OHP 531
cycle 1 training max 160
week 2: 115x3, 125x3, 145x3+(6)

FLAT BB BENCH
255x1
275x1
300x1 stalled again. my posterior chain was pretty much 100% here but even that and snorting a cap won’t make up for a 1200-1700 calorie deficit.

- YouTube

245x2
225x3, damn these went up pretty slow.

HS SHRUGS facing the seat for more lower trap stimulation.
2ppsx20
3ppsx10
3.5ppsx8
4ppsx7

GLASS LATERALS
ramp to 50x6 RL

CABLE LATERALS
30x8 squeeze at top
drop
20x8 squeeze and hold at top
drop
20x6 partials
one arm at a time.

STANDING CABLE FRONT RAISE
27.5kg x8^ drop 17.5x10 drop 7.5x5 5 sec holds at top.

PUSHDOWNS
72.5kgx15 drop 52.5 xsum drop 32.5 xsum
drop to overhead rope and Cordova extensions

PEC FLYE
120x14
drop sets to stretched reps

abz: standing rope crunches 87.5kg 3x10

giant set of wide grip, neutral and close grip chins not to failure, just coz

post meal: about a pound of Tbone steak and more spinachz

[fr0IVIan]

gym lifts are a lul right now but body comp is trending towards 'mazin. I’m starting to look good with the right lighting. weighed in at 200 and change this AM.

[fr0IVIan]

fizeek updatez

RFL day 6, weighed in at 199.6 today. prob dried out some at this point.

[quote]fr0IVIan wrote:
rear lat spread:

not the same pose, but also from 10/28/11:

left lat spread 4/6/12:
http://flic.kr/p/bKjcjk
left lat spread 4/23/12, RFL day 6:

back bi:

10/22/11:

4/6/12:

4/23/12, RFL day 6:

front abs flexed, because I’m fat and super bloated from a night of drinking, wings and popcorn chicken and a day of dimsum and BBQ chicken pizza:

4/6/12:

4/23/12 RFL day 6:

not pictured is the period between 10/2011 and 4/2012, I’d reached a bw of 212 lb and over 26% bf via bod pod. now I’m around 205 and ~24% bf, gained an inch on my chest in the last 3 months and finally got over the 17" mark for my arms (no direct bicep work from January through February due to a right bicep strain).

[/quote]

[SSC]

Physique is definitely looking tighter, man!

But… holy fuck. Are you really planning on THAT much total RFL’ing?! You crazy sonofabitch. Going for shredded then, hmm?

And God. Maybe some day I can be as strong as you wtfpressingdiscrepency

[Jab1]

Looking leaner f(r)o sho.

[fr0IVIan]

[quote]SSC wrote:
Physique is definitely looking tighter, man!

But… holy fuck. Are you really planning on THAT much total RFL’ing?! You crazy sonofabitch. Going for shredded then, hmm?

And God. Maybe some day I can be as strong as you wtfpressingdiscrepency[/quote]

thanks brolic. in different lighting I look damn good.

hmm idk I didn’t think it was that much total RFL. I mean it’s only 3.5 weeks til DR, then a full week diet break then another 2-4 weeks depending on how I look, but mainly to set up a big rebound FRANK YANG phase.

lolllolol I am but a pressing padawan but thanks

[fr0IVIan]

[quote]Jab1 wrote:
Looking leaner f(r)o sho. [/quote]

Words That Show Emotions And Feelings

wtb your splosive lifts

[krazykoukides]

Awesome, man! You got 405! Congratulations!

(sorry I was late! Been busy:))

[fr0IVIan]

[quote]krazykoukides wrote:
Awesome, man! You got 405! Congratulations!

(sorry I was late! Been busy:))[/quote]

thanks bro, it was a big milestone for me and I’m looking forward to dominating it for reps later this year, and finally finding a squat stance that works.

how’ve you been?