back is lookin real good my man!
Honestly, your physique is relatively balanced, minus your arms. Hit 'dem puppies hard and see if you can get them to catch up some. All the muscles that increase the “big” factor as a focus wouldn’t hurt (triceps, traps, delts).
urdoinitrite. what do you weigh, and remind me how tall you are?
after further review I agree with bug. Everything looks pretty in proportion but I would hammer those triceps. they seem to be lagging a bit. Other than that you look pretty even IMO. Keep it up
Tuesday, September 20th, 2011
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
315 X 5
395 X 5
HS Seated Rows:
2pps X 10
25+2pps X 10
3pps X 10
10+3pps X 8
Lat Pulldown:
110 X 10
120 X 10
130 X 10
140 X 8
Seated Cable Low Row:
100 X 10
140 X 10
150 X 10
160 X 8
1-Arm Pulldown:
50 X 2 X 10
60 X 2 X 10
Straight Arm Pulldown:
60 X 20
70 X 2 X 20
Band Lat Stretch: Green for 1:30
Barbell Curls:
65 X 10
85 X 8
90 X 4
Rope Hammer Curls:
80 X 15
90 X 2 X 15
100 X 15
DC Biceps Stretch: 30’s for 1:30
Deadlifts felt pretty decent. I can’t wait to throw the belt on next week and have the weights start flying up. I worked in with a BIG guy on HS rows and it was pretty motivating. My lackadaisical training partner showed up two exercises in and killed the training buzz a bit but it picked back up towards the start of 1-arm pulldowns. I went a little too wild with the weights today and form was a bit sloppy. I need to stick with progressions because that’s where my best results come from.
[quote]bugeishaAD wrote:
Honestly, your physique is relatively balanced, minus your arms. Hit 'dem puppies hard and see if you can get them to catch up some. All the muscles that increase the “big” factor as a focus wouldn’t hurt (triceps, traps, delts).
urdoinitrite. what do you weigh, and remind me how tall you are?[/quote]
Thanks brah, means a lot coming from our resident aesthetician (srs). I’m working on arms and will keep staying the course. I’ve been slacking on traps because they grow pretty quickly but I’ll start bangin’ on 'em now that you said that.
Oh, and I’m 5’9" and 186.2 lbs postworkout of twisted steel and sex appeal. I’ve been up to 193 lbs postworkout at about this body fat. U mirin? 
[quote]gregron wrote:
back is lookin real good my man![/quote]
[quote]gregron wrote:
after further review I agree with bug. Everything looks pretty in proportion but I would hammer those triceps. they seem to be lagging a bit. Other than that you look pretty even IMO. Keep it up[/quote]
Thanks for the kind words man! I was really hoping for some all-out meanness but it doesn’t look like I’m going to get it. lol. I will do work on the triceps, and they will come up.
Lean Bulking on an Intermittent Fasting Plan
Rest Days:
2 PM
Whole wheat sub with turkey, lettuce, bell peppers, spinach, black olives and American Cheese
Banana
6:30 PM
4 hamburger patties
Small carb source
Large plate of salad
9:45 PM
1/3 container cottage cheese
1 scoop protein powder
1 tablespoon peanut butter
1 Dannon Activia
I think I’ve been getting in too many carbs on my rest days so I decided to drop it back a bit. I may also start doing morning cardio on Sundays so I get my butt to the gym and so I have at least one day of designated cardio. Right now, all I do for ‘cardio’ is walk around campus. I’m in this for size and strength gains but I can’t be hyooge if I’m dead.
You want me to be mean?
lolz.
How bout this… physique wise, what are your goals? 5 year and lifetime plz. then I will tell you just how far I think you are from them, lol.
Oh lawd. What have I done.
My physique goals are tied into my lifting goals so I’ll just have to write them out together.
Currently I’m a college sophomore, age 19.
By the end of senior year, age 22, I would like to bench 405+, squat 600+ and deadlift 650+ in the 198 weight class while water cutting from 210 lbs. I would like to be single digit body fat at that weight and I want to do this naturally.
Once I graduate college, I’ll be going to medical school followed by a residency. That’s about six years of tough school coupled with not a lot of money. I’d ideally like to maintain my strength, size and body fat levels and maybe even get to 220 lbs at twelve percent or less.
When I’m around 28 and I’ve finished my residency and have found a long-term job (at least 5 years) I want to get shredded and then TRANSFORM INTO A FUCKING FREAK. I want to wind up at 240-250 lbs at single digits year round.
10-12% bodyfat - all abs showing when flexed
<10% - abs showing when relaxed
That’s the base of the plan. Things can change if I heal up and feel like I can start powerlifting again. I don’t know if I’ll ever step on stage but sometimes I consider it.
Cool, sounds like you’ve got it figured out. Better bust ass before med school!
Training still looks solid man. I’ll echo bug and greg with everything seeming pretty balanced except maybe arms needing to come up some (not that I should call anyone out on that). Back’s lookin pretty thick. Nice work man.
2.5 years goes by way faster than you realize. You better bust some serious ass if you want to hit those numbers before you finish undergrad, especially without gaining much weight.
those are some lofty goals my friend… like everyone else has said, time to start/continue busting your ass!!! Want some? Get soooooooooome!
[quote]bugeishaAD wrote:
Cool, sounds like you’ve got it figured out. Better bust ass before med school![/quote]
Thanks brah. There’s a 90 percent chance something will change along the way though. And if I can get back into powerlifting, a lot of what I typed is moot. lol
[quote]Blaze_108 wrote:
Training still looks solid man. I’ll echo bug and greg with everything seeming pretty balanced except maybe arms needing to come up some (not that I should call anyone out on that). Back’s lookin pretty thick. Nice work man.[/quote]
The arms definitely need to come up, you’re not wrong in saying that at all. Thanks for the compliments. Race to 315 bench?
[quote]VikingsAD28 wrote:
2.5 years goes by way faster than you realize. You better bust some serious ass if you want to hit those numbers before you finish undergrad, especially without gaining much weight.[/quote]
Yeah, I know things move faster than you think they will. But you have to remember that I have had a lot of these goals in my head since before I was injured. At that time, I was about 90 lbs away from hitting my squat goal…and over a hundred each away from hitting my others. lol. I think I can get back to my old levels by winter break and then start working to break new ground.
[quote]gregron wrote:
those are some lofty goals my friend… like everyone else has said, time to start/continue busting your ass!!! Want some? Get soooooooooome![/quote]
Haha they definitely are. Even if I fail to achieve them (and it seems like I’ve failed to achieve a lot of goals in this log), I’ll still end up in a better place than I was. And there’s nothing wrong with that. But I definitely think I can do it WHAT TIME IS IT?! GAME TIME!
Whew, feeling pretty cool and popular doing a multi-quote post like that. Today was an off day and I got together with my lab group and finished some homework. Drank a brewski while doing that I also had a cheat meal of three slices of pizza, twenty-odd wings, a cheeseburger with bacon, onion rings, some strawberry ice cream and a piece of french silk pie. It was the first in a long while. I’ll be back on the proper eating plan tomorrow.
Thursday, September 22nd, 2011
Shoulders/Calves/Abs
Standing Shoulder Horn/External Rotations:
5 X 3 X 12
Barbell Incline:
45 X 8
125 X 5 @ 65%
145 X 5 @ 75%
160 X 11 @ 85%
Dumbbell Rear Delt Raises:
45’s X 2 X 15
50’s X 2 X 15
Incline Bench Rear Delt Raises:
15 X 2 X 15
20 X 2 X 12
Band Pullaparts:
Purple X 5 X 20
Machine Lateral Raises:
80 X 12
95 X 12
110 X 12
125 X 12
Incline Bench Lateral Raises:
15 X 4 X 12
DH Shoulder Stretch: BW for :45
3 Second Hold Dumbbell Shrugs:
100’s X 4 X 12
Upright Rows:
65 X 2 X 15
Band Trap/Shoulder Stretch: Green for :45
Seated Calf Raises w/ 20 second stretch:
90 X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
100 X 4 X 12
Incline was pretty good, up one rep from the last time I did this weight. Isolation lifts went pretty good as well. The upright rows were done wide grip and away from my body but were still a little iffy on my right shoulder. I looked over my workout and I think I’m doing a bit too much stretching and it’s breaking up the flow of things but it’s also beneficial. My left trap or something over there is really tight and it’s pulling me up and in on that side. I’m just trying to fix it on my own because I can’t really go get help for it. lol.
Traps are a huge bitch, I feel your pain. Dig in there deep with something and show no mercy.
Friday, September 23rd, 2011
Legs
Front Squat:
135 X 5
185 X 5
225 X 5
275 X 3
Barbell RDL’s:
135 X 8
185 X 8
225 X 8
275 X 8
Leg Press:
4pps X 10
5pps X 10
6pps X 10
7pps X 8 → 6pps X 2 → 5pps X 2 → 4pps X 6
Standing 1-Leg Curls:
25 X 12
35 X 12
45 X 10
Leg Extensions:
65 X 2 X 15
80 X 15
DC Quad Stretch: 60 seconds
DC Hamstring Stretch: 65 X 45 seconds
I trained with two buddies today and we had a badass workout. I wound up failing the 4th rep on fronts so it’s time for me to 5/3/1 them. My form is so crummy! I hate it. I like to think of myself as a technician and it’s so annoying to not be good at an exercise. I guess working back down in weight will give me practice. Leg press dropset was intense. I felt like puking after I got done lifting but I kept it down. Quads were looking sick!
[quote]grettiron wrote:
Traps are a huge bitch, I feel your pain. Dig in there deep with something and show no mercy.[/quote]
I’m trying. I’m stretching them intra-workout and I’m going to stretch them and the rest of my body Sunday mornings too. Totally screws up my church schedule though…
Saturday, September 24th, 2011
Arms/Calves/Abs
Cambered Bar Tricep Extensions:
50 X 50
100 X 20
110 X 20
120 X 20
130 X 20
Skullcrushers:
70 X 4 X 8
Dips:
BW X 5 X 8
DC Tricep Stretch: 30’s for 1:30
Cross Body Hammer Curls:
30’s X 15
35’s X 15
40’s X 15
45’s X 12
Dumbbell Preacher Curls:
30’s X 3 X 12
35’s X 9
Low Cable Curls:
80 X 10
100 X 10
110 X 10
120 X 6
DC Bicep Stretch: 30’s for 1:30
Seated Calf Raises w/ 20 second stretch:
90 X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
100 X 4 X 12
I trained fasted today because the gym is closing early for gameday. Things went pretty well. The calf pump was ridiculously painful today. I think they might even be getting bigger, not that it matters because they insert ridiculously high.
Monday, September 27th, 2011
Chest/Shoulders/Triceps
Standing Shoulder Horn/External Rotations:
5 X 3 X 12
Bench:
Bar X 8
135 X 6
170 X 3 @ 70%
195 X 3 @ 80%
220 X 5 @ 90%
Close-grip Bench:
165 X 10
170 X 10
175 X 6
180 X 5
Low Incline Dumbbell Flies:
25’s X 3 X 15
30’s X 2 X 12
DC Chest Stretch: 40’s for 1:30
BONEZ217 Raises:
30 X 2 X 15
40 X 2 X 12
Band Pull-aparts:
Purple X 4 X 25
Cordova Extensions:
60 X 2 X 15
60 X 12
60 X 8
Dumbbell Skullcrushers:
30’s X 4 X 6
DC Triceps Stretch: 30’s for 1:30
I felt a bit sick all of today but had a decent workout. I moved the progression on close-grips a bit too fast but I think I can keep making gains. I’ll move down a bit on the Cordova extensions. As ZKK would say, too much pussy in the gym today!