You’re looking much, much better than you ever have. back looks wide, arms solid. Very nice.
[quote]bugeishaAD wrote:
You’re looking much, much better than you ever have. back looks wide, arms solid. Very nice.[/quote]
Lol thanks. I was always told that first cut will make things later look so much better, and i gotta say that i agree =p
Got some fat looking wings yourself man. digging the avatar
Well today was Back/bis, and since i did have a partner in and i did remember, i took video of my ‘Choo Choo’ movement, even though its some shitty quality lol. Also, i think i mentioned this but the new cable system is a Strap system, rather than an actual cable system, so it’s NOT as good for choo chooing. Oh well. ALso, in regards to the current front page article, i also Bumped some reps on my back movements.
Lat Pulldown- 15/150, 12/200, 12/250, 10/290, 8/335
Cable Row- 12/150, 12/200, 10/250, 8/290, 6/335
Choo Choo- 10/30, 10/50, 8/60
BB row (yates. I felt that i hadnt done these in awhile so mineswell throw em in)- 12/135, 12/225, 12/315, 8/405
1H preacher (done on a 90degree bench of course)- 10/30, 10/35, 8/40, 8/50
High Ankle strap Cable curls (Since those Flies i did the other day felt so good with these straps, i figured id experiment with some other movements too. The theory is you dont lose any tension on the secondary grip muscles. I took a vid of these too to show you. it was interesting)- 12/30, 12/40, 12/50
Pinwheel curls- 10/60, 8/80, 8/100, 6/110
And i was spent. Well, here are the vids i promised. First inc will be choo choo. I apologize for the angle, i cannot figure out how to turn it, as its not the same as turning a picture.
And here is the curl vid with the leather strap. Please make sure to take note of the XL DK shirt. =)
apologize, first vid was attached as a pic, not a vid.
[edit] ugh, is this not uploading?
[quote]Akuma01 wrote:
apologize, first vid was attached as a pic, not a vid.
[edit] ugh, is this not uploading?[/quote]
It uploaded, just sideways. Thanks for the vid man, I definitely did not have than envisioned properly. Looks effective though. Will definitely implement into some of my accessory stuff.
And your back looks wide as hell man. Nice work.
Glad someone got some use out of it.
DTT-
DB military Press- 20/40, 15/60, 12/80, 8/100, 4/120
Front Kai DB raises- 8/30, 8/35, 8/40, 6/50
DB laterals- 8/30, 8/40, 8/50, 8/60, 8/70
Cable laterals
Supersetted with- 8/40, 8/50, 8/60, 8/70
Cable Bells
Cable X’s 12/50, 12/60, 12/70, 10/80
V bar Pressaways- 15/50, 12/70, 8/90, 8/110
Overhead DB arc- 10/30, 8/40, 8/50, 6/60
Prone/Supine Supersetted Cable Ext- 8/40, 8/40, 8/50
Leaning away EZ curl overhead ext- 12/50, 12/80, 12/100, 12/120, 12/140
BB shrugs (didnt feel like gathering such an assload of plates today, was kinda busy) 15/135, 15/225, 15/315, 15/405, 15/315, 15/225, 15/135
Sorry Ak, vid doesnt show for me…
Doing any cardio at all still or no?
[quote]solidkhalid wrote:
Sorry Ak, vid doesnt show for me…
Doing any cardio at all still or no?[/quote]
No sir. If i do start up with a Recomp phase, itll be too soon for cardio. Ill burn too many cals. Main weight loss will just come from adjusting carb cycling, which i am SORTA doing atm. just nothing intense.
Legs-
1 legged leg press (as i didnt want to REALLY start with leg press since i wouldnt be able to get up to my high weight without assistance, and nothing was open)- 15/2P
Box Squats- 15/135, 12/225, 10/315, 8/365, 6/405, 2/455
Front Squats (havent done these in a long ass time)- 10/95, 10/135, 5/185 (stopped here and ill tell you why- The bar kept rolling into my throat and choking me. The problem is my front delt and chest extend past my neck to the point where the bar sits inside of a cove, and upon standing up, would roll back into my neck. Sucked donkey balls =( )
Romanian Deadlifts- 10/135, 10/185, 8/225 (Started feeling my back tighten up, so i ended these there).
Close foot, toe elevated Leg press- 15/6P, 15/10P, 15/14P, 10/18P --DROPSET-- 10/12P, 15/8P, 20/4P
Prone leg curls- 15/65, 15/95, 12/125, 8/155
And i was spent. Felt like butt today too, was running off of breakfast alone, which i had had 2hrs earlier, and it was a Breakfast joint Breakfast, not a homemade one, so it missed the mark on some things. I do believe it was a positive thing though. In that feeling of butt, a new spark was ignited. I plan to start up my diet journal again tomorrow, and begin an actually, indepth carb cycling routine. Looking at competitions, the one in October doesnt sound too feasible to me, not that i couldnt cut before then, but because of other plans occurring- I have a bachelor party in a month, a wedding the next, and 2 Vegas trips the following, So realistically, aiming for that show would be setting myself up for disappointment. However, i do plan to lean the fuck up. Ive been really lenient the past months, enjoying my time from that last hellish, 6 month diet. but now, the goal is to strip some chub off, and set my sights towards the end of November. If im happy with how things go, then i will plan to start an actual contest cut around November, to enter the march show, give or take a couple weeks depending on how i look. I took plenty of notes and jotted down everything i ate, as well as took weekly pictures when i was working with Stu, so THOSE will be my guides this time. Hmm…
Chest- 20/135, 15/185, 12/225, 10/275, 8/315
Guillotines- 8/135, 8/185 (Didnt feel these as well today, so i moved on here)
Dips- 8/+25, 8/+45, 8/+70, 6/+90
DB fly- 8/40, 8/60, 8/75, 6/85
Floor press- 8/135, 8/185, 8/225
Ankle Strap flies (still really liking these. Im assuming it has to do something with minimal energy spreading and maximal pec stress? I also came to the conclusion that these are meant for higher reps)- 12/50, 12/60, 10/70, 10/80
Seated Calf (went much wider than usual)- 20/2P, 15/3P, 15/4P, 15/5P, 12/6P, 8/7P
Standing calf- 15/405, 15/495, 12/495+2P, 8/495+4P
So, in the process of mapping out my eating plan. Today, being a medium carb day, the goals were as follows- 3400cal, 300-325C. Got 2 more food sittings left in the day, and im pretty happy with where im sitting now. One of the unfortunate things is that i REALLY feel not having Surge with my During w/o shake, the energy levels arent the same. Also, im missing out on some easy cals/carbs. So, i put in an order for more a few days ago, but today i had to make up some slack with a PWO shake i had laying around. Problem is im not too much a fan of PWO shakes these days. I dunno, just knowing some simple facts about the macronutrients and how my body reacts makes me really hesitant to use em. unfortunately, i had to today, simple for the number goals. Hopefully Surge will arrive soon…
Back/bis
Lat pulldown- 15/150, 12/200, 8/250, 8/290. Stopped here, unfortunately i didnt have a partner today, so if i put a plate on the stack, since they changed pulley systems and it is now a seat with a cylindrical thigh stopper, i wouldve rolled right out of it.
Choo choos- 8/40, 8/50, 8/60, 8/70
Db row- 8/80, 8/100, 8/120, 8/140
Straight bar pullups (might start including more pullups, also doing straight bar pullups as i believe itd be better for lat widening. In a few weeks when i get more accustomed, ill start using my dip belt)- 10, 8, 8
1H preacher (straight end bench)- 8/30, 8/35, 8/40, 7/50
high 1H cable curls- 15/40, 12/50, 10/60, 8/70
pinwheels- 10/50, 10/60, 8/70, 8/80. Capped it here, was feeling beat, as i wasnt sitting on too many carbs for the day =(
Prone Grip olympic bar curls (just a bit more work for my Brachioradialis and my extensors)- 10/bar, 10/+20x2
And i took off. Bleh my back is tight…
OH, yea. So, does ANYONE reading this log work out at the Grossmont 24hr fitness in La mesa? I saw some people doing some of my movements today, For example the Choo choo which im pretty sure not too many people do. IF you do, speak up!
hey man! Its been a while since I posted in here but you’re looking great in your new pics (no homo… ok kinda homo) lol
I saw that you said the front sqauts werent working for ya? I was watching one of the vids from todays article and Thibs was having his guy use straps on the bar and holding the straps like handles for front squats… I’d never seen them before and wanted to give it a try. you might want to check it out if you haven’t already seen that technique before.
Aaaaaaaanyway… Keep it up man. you’re looking solid and your back looks wide as a house.
[quote]gregron wrote:
hey man! Its been a while since I posted in here but you’re looking great in your new pics (no homo… ok kinda homo) lol
I saw that you said the front sqauts werent working for ya? I was watching one of the vids from todays article and Thibs was having his guy use straps on the bar and holding the straps like handles for front squats… I’d never seen them before and wanted to give it a try. you might want to check it out if you haven’t already seen that technique before.
Aaaaaaaanyway… Keep it up man. you’re looking solid and your back looks wide as a house.[/quote]
Hmm, just took a look at it. That might work…I dunno, ill have to give it a shot next leg day.
Can you give us a peak into your new diet?
[quote]hlss09 wrote:
Can you give us a peak into your new diet? [/quote]
But of course!
So, as i said, im carb cycling. Legs are High, Off days are Low, everything else is Medium. Layout looks like this- High 3600, 400c. Med- 3200-3300, 300-325. Low approx 2800cal, 200-225.
Now, the numbers were a little rough as i need to smooth things out. I plan on changing several things around. So this diet is NOT like a cemented thing. With that being said-
Breakfast- 6 egg whites, 3 yolks.
1/2 cup oatmeal
Olive oil
1 wheat tortilla (a 200 cal, 20fiber tort)
Serving of hummus
Total- 848 cal, 43F, 67C, 47P
2 whey scoops
1/2 cup oatmeal
total- 390cal, 3F, 33C, 53P
2 FINiBARs
2 ANACONDA, 2 MAG-10
Pwo shake (Aftershock) + 1 Whey scoop
Total- 1640cal, 37F, 164C, 142P
6oz cod
8 oz V8
Total- 220cal, 2F, 10C, 37P
1 serving Almonds
1 serving nonfat greek yogurt
Total- 290cal, 16F, 14C, 28P
Daily total- 3388cal, 100F, 288C, 307P
Now, this was yesterday, my first day back into the food watching, so i basically just wrote down what i was eating and aimed for numbers. Now, i will be cleaning it up.
Starting with Breakfast- I think i might remove some of the fat. The substantial fat comes from olive oil and the egg yolks. Olive oil is so damn good for you, that i may end up removing 2 of the yolks. I also wanted to add more Carbs to breakfast, so, ill prolly end up throwing another serving of oatmeal into the mix, possibly 2 if i decide to remove the tortilla. Ill keep working with the numbers and decide what i want to do.
Snack- This works for the most part. I mean, if i were to have a banana, it would be either in this sitting or with breakfast.
W/O nutrition- The PWO shake will definitely be removed. Aftershock is actually a weight gainer, and has a good amount of fat in it, and fat with a PWO isnt that great of an idea as fat slows down absorption, counter productive to the PWO theory. Once i get my Surge in, ill be getting During w/o carbs from that, and probably keep up the 2 FINiBARs. just noticed ill be losing quite a bit of cals without Aftershock, which i have mainly been using as a meal replacement. This will be redeemed and spread throughout the day. Ill be happy removing the PWO shake, in that id prefer to remove the carbs beyond this point, to not spike insulin, but rather keep my body in fat burning mode.
Evening meal- Yea, this will be changed. with removing the shake, ill have lots of play room, 5-600, so ill be bringing this up a bit.
Pre bed- This is also fine the way it is. I normally use this last snack a means to make up numbers i missed in terms of cals. So the serving of the yogurt or Cottage cheese and almonds can vary from 1 serving, 1 1/2servings, or even 2 servings of either or both.
Now, i do realize i was probably all over the place with this, explaining some of what’s going on and some reasoning. I can update you guys again when i actually work out the kinks i got.
Lol for example of cleaning shit up, i actually shouldve just referred to my diet journal. Kinda slipped my mind lol, So the diet will starting tomorrow look more like this-
6 whites
1 wheat tortilla
1 cup oatmeal
586cal, 6F, 88C, 41P
2 whey
2 banana
480cal, 66C, 48P
2 FINiBARs, 2 ANACONDA, 2 MAG-10, 2 Surge
1090cal 18F, 143C, 66P
etc, etc.
Thanks bro, looks solid!
[quote]hlss09 wrote:
Thanks bro, looks solid![/quote]
sa’ll Gravy. That’s what this log is here for, feel free to ask whatever/whenever
D-T-T
Arnold Presses (Hadnt done these in a long time, and since i couldnt get a barbell, i figured why not)- 15/35, 12/55, 8/80, 8/100, 7/120 (this last set turned into standard military pressing)
Front Kai raises- 8/30, 8/35, 8/40, 8/50, 8/60
DB laterals- 8/30, 8/40, 8/50, 8/60, 8/70
Cable laterals
SUPERSETTED WITH- 8/30, 8/40, 8/50, 8/60, 8/70
Cable bells
Cable x’s- 15/40, 15/50, 15/60, 15/70, 8/80
Overhead EZ curl bar ext- 20/bar, 15/+50, 12/+90- Stopped here. Started getting a pinching pain in my palm that bugged the hell out of me. Still there as a matter of fact…
Leaning away Overhead cable ext- 20/50, 15/80, 8/100- Stopped here. I really cant do these without a partner. There’s nothing to brace my foot against so i cant stabilize myself with heavy weight, shit just pulls me back.
Overhead DB arc- 10/30, 8/40, 8/50, 6/60
Prone Bar Ext
SUPERSETTED WITH- 10/60, 10/70, 10/80
Supine Bar ext
1H cable ext(starting in front of me at chin lvl at sweeping out)- 10/20, 10/30, 8/40
DB shrugs (as NO bars were open. GD noobs shrugging 135lbs for 10 fucking sets on the smith cage, GAH)- 15/75, 15/90, 15/100, 12/110, 12/120 - I did these with a long pinch at the top, and a slow descent. Made doing 15rep sets VERY annoying, oh well.
Dunno what it was, i kinda walked into the gym in beast mode today. Pushed muscles to the extreme. Pre workout supp- 25$, During workout Supps- 300$, Constantly Dripping sweat and brief heavy breathing pauses in between sets, Priceless.