LILYGUNS

[LilyGuns]

whats up guys. Im starting my LOG Here on T-Nation. THIS WILL BE PURE HONESTY MEANING FACTORS IN MY LIFE THAT I LET GET IN MY WAY WILL BE TALKED ABOUT.REAL LIFE.REAL TALK. NO BS.

I have My OWN theories,but I tend to combine Old School principles With New School Application…If that makes any sense.I’m a regular guy like you all and Love Ice Cream and Pizza as much as the next guy. I’ve done almost every AAS in the book and now I tinker with Peptides. I’m gonna assume that’s all i can say about that in this forum??

ANyways I’m 33 now and approaching a different phase of my life with a baby on the way in 12 days,I’ve just moved and started a new job and all that shit! So It’s about getting back on track for me and Losing all this fat while maintaining all this muscle. I’m 240lbs and my goal is to just get lean,hard and stay there! I’m guessing I’ll like myself at 210 or so but who knows!?

THIS IS WHAT I NORMALLY EAT LIKE AND THIS IS COMPLETELY FUCKING HONEST!!!

AM SUPPS: MULTI,1,500 VIT C,200 ZINC,2,000MG TRIBULUS T.,GHRP-6(100MCG)/CJC-1295(100MCG)

BREAKFAST: 8 EGG WHITES,3 SLICES EZEKIEL BREAD,1/2 CUP STRAWBERRIES OR BLUEBERRIES
*BACK OR LEG DAY I’LL ALSO HAVE 1/2-3/4 CUP OATS w/SPLENDA

SNACK 1OZ ALMONDS

MEAL#2 - 8OZ CHICKEN W/ TBSP BBQ SAUCE/6OZ YAMS/1 CUP VEGGIES-USUALLY ASPARAGUS,BROCCOLI OR GREEN BEANS

MEAL#3 - 8OZ TURKEY BURGER/VEGETABLES

SNACK -1OZ ALMONDS

PRE-WORKOUT 30 MINS OR SO: 3 RICE CAKES

ON WAY TO GYM: 2 SCOOPS WHITE FLOOD NO POWDER(NEW VERSION)

POST GYM(IMMEDIATE): 2 SCOOPS WHEY/GHRP-6/CJC-1295

30 MINS POST WORKOUT: USUALLY DINNER 8OZ (CHICKEN,GROUND TURKEY OR FISH)
AND I TRY TO EAT 100 GRAMS CARBS FROM HIGH GLYCEMIC SOURCES.
LARGE SALAD
OR VEGGIES SERVING…

NOW HERE’S WHERE I SCREW UP. I WILL EAT A SHIT TON OF ICE CREAM ALMOST EVERY NIGHT. NO LIE. THERE IT IS. CRUCIFY ME.

TRAINING: I LIKE TO ALTERNATE BETWEEN WORKOUT STYLES EVERY OTHER WEEK FROM HIGH VOLUME IN THE 8-12 REP RANGE WITH 20-30 SETS FOR CERTAIN MUSCLE GROUPS. THEN SOME OTHER WEEKS I WILL TRAIN IN THE 4-8 REP RANGE HEAVY AS POSSIBLE WITH REST PAUSE TRAINING,NEGATIVES,PARTIALS AND FST-7

i VARY FROM CONSTANT TENSION-TO PEAK CONTRACTION WITH EXPLOSIVE POSITIVES AND SLOW NEGATIVES…ETC… I WILL LIST MY NEXT WORKOUT AND CURRENT PICS WHICH AS I SAID AREN’T PRETTY. BUT I F I KNOW HOW DO ONETHING IT’S TRANSFORM BODY! SO AS EMBARRASSING AS IT IS I’LL PUT UP MY CURRENT PICS LATER TONIGHT…

AND HERE’S A FEW PICS OF SOME OF MY BETTER DAYS LAST YEAR . THANKS BRO’S

[LilyGuns]

ME

[LilyGuns]

ME

[LilyGuns]

THIS AIS ABOUT WHAT IM LOOKING LIKE NOW BUT LIEK I SAID ILL POST ACTUAL PICS.IM ON GEAR HERE,BUT NOT NOW. HAVEN’T BEEN IN MONTHS

[DoveofWar08]

Dude, you look pretty damned awesome. Congrats on becomming a father and all that. I look forward to your training updates and I’ll be following.

[jake_j_m]

Huge! Diet looks amazing, just hoping to get some good insights and pointers or training for myself, will be following

[LilyGuns]

Today I will “Start” my training week…Sunday is a good day for me each week as well as m,w,f so i will be weight training on thos days. I will start to add a little cardio in each week as i diet down. The beuty is I’m not training for a show so there’s no “time limit”. But do i want to do this FORVER?NO! I’M A FIRM BELIEVER THAT EVERY WORKOUT,EVERY MEAL,EVERY DAY SHOULD BE AN IMPROVEMENT TOWARDS MY GOAL.

SUNDAYS: CHEST AND BICEPS(YES BICEPS -NOT TRICEPS) - HOW COULD I POSSIBLY EFFICIENTLY TRAIN A MUSCLE LIKE TRICEPS FOLLOWING CHEST WHEN MY TRICEPS ARE TRASHED AT THE END OF A GREAT CHEST WKOUT ANYWAYS?? TO AVOID OVERTRAINING? NO,99% CHANCE THAT WONT HAPPEN.

MONDAYS: SHOULDERS AND TRICEPS

WEDNESDAYS:BACK

FRIDAY: LEGS AND CALVES

SATURDAYS: I MAY “TOUCH UP” A MUSCLE GROUP IF I FEEL IT NEEDS IT…OR JUST CARDIO

[LilyGuns]

first and foremost i will say This, and may even need to be reminded of it myself as i get “wrapped up” in this next mission of mine, but “Never, ever do high reps under the assumption that these high reps will get you ripped.” This is wrong and will only result in lost muscle size.

I WROTE A TRAINING PROGRAM A WHILE BACK CALLED FREAK9. Freak9 is an accumulation of all that i know to be true about building a better body.DRUG FREE. I mean. You can stay on anabolic steroids As long as u want, but in my experience it’s alook and lifestyle that’s not sustainable,not smart and usually not done right. But somehow we all think we’re fucking doctors and we know whats best and seem to justify our own bullshit knowing we’re killing ourselves. I’m not a hypocrit. I just see the light and when you know the Truth you can’t ignore it.I LOVE STEROIDS.NUM,NUM,NUM,NUM,NUM! LOVE EM! And i may or may not do them again. But i want to train til im an old fart and not die from it or some "side " of the things that come with it sometimes. You know what i’m saying? I’M NO GURU,I’M NOT A PRO,I’M JUST A GUY THAT HAS AN EDUCATED PASSION.FAIR ENOUGH?

So that being said before i knew my ass from a hole in the ground relating to bodybuilding i would always look at the magazines wondering how the hell do they get like that??? well,i did my research and still do. Some of it i’ve experience multiple times throught the yearsa and some ive never touched. I’m a no bullshit kind of guy so why would i siut here and not tell you all that i’ve done?? You need to know where this program is coming from. Don’t you?? That i’m not some idiot that “thinks” he knows his shit? well,i can tell you for years(starting at 17) i looked to FLEX,MD,MENS HEALTH,MUSCLE FITNESS ETC…all good in their own respect but in my opinion Muscular Development is the only No Bullshit magazine and i say that “loosely”. anyways,i would look for that “Magic” info. That GOLDEN NUGGET I WAS MISSING THAT WAS GONNA TAKE ME TO THE NEXT LEVEL. But i never found it. So i turned to AAS(ANABOLIC/ANDROGENIC STEROIDS) in a recreational sense,not to better enhance my performance, which is the ONLY TIME I FEEL THEY SHOULD BE USED, but to look good to girls in the club. LOL!!! wtf??? But thats what we do. I used to think the magic was in the bottle,but let me tell you i’ve seen and known a shit ton of Slobs on a shit ton of juice nad the look like a TON O SHIT.NUFF SAID.

[LilyGuns]

The FREAK9 Basics

FREAK9 follows a specific and proven set of parameters that are key to maximizing muscle growth. These specific parameters are the underlying core of FREAK9 physiological impact on muscle.

If you remember one thing from this lesson remember this - a muscle will only adapt (grow) if it is forced to do so. The mechanics of FREAK9 are designed to force muscle to grow each and every workout.

As far as I am concerned, if you aren’t growing from each workout you’re wasting your time.

In a nut shell, but nowhere near complete, you can summarize FREAK9 like this:

Train only 1 or 2 muscle groups per workout/day(TRUST ME YOU WON’T WANT TO DO MORE)

Do 4 to 6 reps per set TRAINING to Positive Failure & 3-6 MORE REPS (Beyond THE MAIN 4-6) Using THE CHOSEN INTENSITY PRINCIPLES: REST-PAUSE,NEGATIVES,FORCED REPS*WE WILL GO IN DETAIL OVER THESE

Do 3-9 total heavy sets per muscle group.(WHY SUCH A RANGE?BECAUSE YOU AND I RECOVER AT DIFERENT RATES.PERIOD)

Rest 1 to 3 minutes between sets. (STR)

The workout lasts HOUR OR LESS.(BUT DONT BE STUPID.AN HOUR AND 15MINS AT MOST)

Train each muscle group once every 5 to 10 days. (ITR)

ALOT LIKE MAX-OT ? YES,BUT BETTER. YOU’LL SEE WHY

QUITE SIMILIAR TO MAX-OT As you can see there is a small bit of leeway in each of these rules. A very small bit. FREAK9 is designed specifically around these parameters.

WHY FREAK9??? Very Simply I’ve always Like The “FREAKY LOOK”. THE “9” REPRESENTS “THE GOLDEN REP”. See I heard a long time ago MOST Bodybuilders quit 2-3 reps before they need to in order to make those dramatic changes to their body. So fucking true. When i Started failing at 6 reps i HAd to ask myself in a split second “are you really done???”,“is that it??”"…I WOULD SQUEEZE OUT 2 OR 3 MORE.SOMETIMES WIHT A PARTNER,SOMETIMES WITHOUT.BUT IT “ALWAYS” LEAD TO NEW GROWTH…LESSON LEARNED.

THE PLAN

6 to 9 Sets

For each muscle group you train FREAK9 principles stipulate between 6 and 9 total “heavy” sets. That’s total heavy sets. No matter how many exercises you do, you will only do between 6 and 9 total heavy sets per muscle group.

What’s a FREAK9 “heavy” set?

A FREAK9 heavy set is a set done with a weight that will allow at least 4 reps, but no more than 6 reps. This is very important and fundamental to FREAK9

What’s a FREAK9 set?

A FREAK9 set is a set performed to “positive-failure” with a heavy weight for 4 to 6 reps. In other words, a warm-up set is not a " FREAK9 set". It is a warm-up set and that’s it. So don’t count your warm-up sets as part of your 6 to 9 sets per body part. This is important.

What’s “Positive-Failure”?

Positive failure is when a set is performed to the positive limit of muscle exhaustion. In other words, YOU ARE DONE WITH PHASE 1 OF YOUR SET WHEN YOU NO LONGER CAN COMPLETE A REP ON YOUR OWN-----NOW YOU BRING ION THE INTENSITY PRINCIPLES FOR 3 to 6 MORE REPS(BEYOND FAILURE)based on where you failed ex. 4 reps/2/reps/1rep/1rep/1rep = 9reps

Positive-failure should occur between the fourth and sixth rep on the first phase. the rest is up to you!

To be completely successful and get the maximum benefits from FREAK9 you must follow these rules exactly as they are presented
You cannot adapt the rules you like and discard the ones you don’t. Each parameter depends on and works with the other parameters.

Once you understand that heavy weight is the most influential stimulus for muscle growth, you will continue to strive for greater overload.
You will continue to get bigger and stronger in less time.

Take a 1 week break from training every 10 weeks.

[LilyGuns]

TRAINING BEYOND FAILURE INTENSITY PRINCIPLES(REPS 7-9):

Forced Reps

This is the most popular and consequently the most abused intensity technique. A spotter is used to provide enough assistance for the trainer to be able to complete the rep.

The abuse comes when the trainer relies on the spotter for assistance during most of the set.
The most obvious example is the bench press.
Forced reps should not be done every set like some trainers do. Properly executed forced reps are very demanding and can severely tax your recovery systems.
Spotters should also provide only just enough help to keep the weight moving. They should not take the weight away from the trainer.

Partial Training

This is simply moving the weight through a partial range of motion (usually, but not necessarily, the strongest range of motion of the exercise, e.g. the top 6 inches of the bench press). This allows much more weight to be used.

Partials can also be done at the end of a set to extend it. Continue with the same weight but do partial reps, shortening the range of motion more as you tire until you are just doing lockouts.

Pure partials are often done in the power rack with the pins set at appropriate levels. Partial squats are done with the pins in the rack set near the top of the range of motion. Moving the bar only a few inches with a huge amount of weight on your back, is a great way to build power, density, and confidence.

Partials can be done anywhere in an exercise’s range of motion. They can help you get through sticking points if you do partials at and through the sticking point. The heavy weight is very useful for building tendon and ligament strength. Sometimes when you hit a plateau, it is not due to muscle strength but connective tissue strength. Partials can help overcome this.

Partials can be done in a continuous without taking tension off the muscles, or in brief reps, allowing the weight to be supported on the racks for a few moments before doing the next rep. The continuous style provides more muscle tension but reduces the amount of weight that can be used. Don?t bounce the bar off the pins. Develop tension in the muscles gradually so you don?t jerk anything out of the sockets.

If you use a lot of partial movements, it is very important to stretch after each set. It is also a good idea to finish with a set that takes the muscle through a full range of motion. A static hold and a negative is a good way to do this as it keep a lot of tension on the muscle all the way through the entire range of motion. Hold in the stretch position for as long as possible at the bottom of the movement.
Rest-Pause Training(ONE OF MY FAVS WHEN TRAINING ALONE)

This is an advanced technique that allows you to get more reps with the same weight.

Do a set to failure.
Rest for 5 to 10 seconds then do a few more reps with the same weight
Do this once or a few times depending on your energy levels and how far you wish to push.
With this technique you can take a weight you can only do for three reps and do a set of six or more reps with it.

This technique works very well for high rep training as well when lactic acid burn forces you to stop. Do a set of calf raises until you can’t take the pain, rest for a few seconds and shake out your legs to allow the lactic acid to be cleared somewhat, then do more reps until you seize up again. Shake it out and continue. This allows you to push to muscular failure instead of lactic acid failure.

Negative/Eccentric-Focused Training

This technique focuses on the negative portion of muscle contraction (the eccentric or lowering phase).

Use about 10% heavier than your 1 RM.
Use a spotter to give you a lot of help with the positive then lower the weight slowly on your own.
Each negative rep should take about six to ten seconds to lower.
To really get the feel for a proper negative, you must not just allow the weight to lower, you must actively push (or pull) against it, fighting it all the way down. It is like you are trying to do a positive rep but aren’t.
Another way to do negatives is to do the positive normally then get your spotter to add to the resistance on the way down by leaning on the bar or pulling down on it.
Do focused negative work at the beginning of your bodypart work when you are at your strongest.

Cheat Reps

At the end of a set, when you can’t do any more reps with good form, use a bit of body swing or momentum to help get the weight past the sticking point, e.g. swinging the weight up a little at the start of a barbell curl.

Do not cheat excessively or you may cause injury.
Cheat only to work the muscle harder, not to make the exercise easier.

SO THESE ARE MY CHOSEN FAVORITES FOR A REASON THE ENCOURAGE THE HEAVY LIFTING STILL UNLIKE SUPERSETS,DROP-SETS,GIANT SETS,STRIP SETS ETC, WHICH UTILIZE FATIGUE FROM SO MANY REPS(NOT FAILURE) AND LACTIC ACID AS “INTENSITY”…

[LilyGuns]

CHEST AND BICEPS : THE PLAN FOR TODAY!

CHEST
INCLINE SMITH PRESSES: 2 SETS 4-6/3-5RPRP
INCLINE HAMMER STRENGTH :1-2 SETS 4-6/3-5RP
FLAT WIDE SMITH PRESSES: 2 SETS 4-6 REPS/3-5RP
DIPS ON TRICEP MACHINE(FOR CHEST)1-2 SETS :4-6 REPS/3-5RP
-*I LEAN FORWARD IN THE SEATED CYBEX/LIFE FITNESS TRICEP DIP MACHINE AND USE MY LOWER CHEST TO PRESS THE WEIGHT.I’M PRETTY SURE I’LL KILL THE WHOLE STACK TODAY(270LB???) BUT WE’LL SEE!

*FST-3X6-8(I’M ADDING FST-7 “STYLE” CHEST WORK AT THE END TODAY-30 SECONDS REST BETWEEN BUT HEAVY AND ONLY FOR 3 SETS) NOT SURE WHTA EXERCISE YET. I LIKE TO CHOOSE SPUR OF THE MOMENT

biceps
HAMMER STRENGTH PREACHER CURLS: 1-2 SETS 4-6/3-5RP

STANDING ALTERNATE DUMBBELL CURLS(MY FAV!)1-2 SETS 4-6/3-5RP

E-Z CURL BAR CURLS(WIDE GRIP) 1-2 SETS 4-6/3-5RP

*3 SETS OF 12-15 FST CABLE CURLS(I LIKE TO FINISH BICEPS WITH SOME HIGHER REPS AND NASTY PUMP)

AM dose: ghrp-6 200mcg/cjc-1295100mcg (starting to already notice fullness,perma-pump,wayyyy deeper restful sleep,and overall energy increase as well as appetite

BREAKFAST 9am:GRITS/GROUND TURKEY/ORANGE

12noon meal #2: 7oz chicken/1 cup brown rice/1 cup broccoli

12:45 PRE WORKOUT: 2 SCOOPS “WHITE FLOOD” NEW FORMULA + 10G CREATINE

1:0pm OFF TO THE GYM!POST THE NUMBERS IN A BIT

[165StateChamp]

Interesting training log. I’ll be following.

[jake_j_m]

Gotta say, I like the sound of that training, 4-6 rep range is a fun one to train in especially as with the rest pause you know every set will always till work out 7+ reps. Seems like a great way to a get a good total number of reps with a very high overall poundage used! Nice

[Ty_Carlson]

Great stuff man, and I’m sure the guys in the steroid section would love to hear your thoughts and insight on the gear you’ve taken…its always a plus to add another knowledgable person to the mix! I for am very interested to hear about your experiences with peptides. Keep up the good work!

[LilyGuns]

thnaks guys. very glad to be hear. as i said earlier i’d be “real”, so the reality is i stayed on the couch all day yesterday! so chest and biceps will be today.

ONE THING IS…I USED TO FEE LGUILTY OR WHATEVER FOR MISSING A SESSION IN THE GYM. BUT AS WE GET OLDER AND STRONGER WE TAKE LONGER BETWEEN INTENSE WORKOUTS. SO MY ROTATION WEEEK TO WEEK CAN CHANGE BASED ON THE INTINCTIVE TRAINING PRINCIPLE(LISTENING TO MY BODY) AND MY BODY SAID REST SO I DID. PROBABLY THE MOST INVALUABLE TOOL I’V ELEARNED THROUGH THE YEARS IS TO “LISTEN” TO WHAT MY BODY IS SAYING. I NEVER OVERTRAIN BECAUSE OF IT.

SOMETIMES I MAY NOT A BODYPART UNTIL 8-10 DAYS LATER AND THATS OK…IF MY LAST SESSION HAS DONE SO MUCH DAMAGE THAT I NEED THAT TIME TO RECOVER GOING BACK OT THE GYM TO HIT A BODYPART FOR THE SAKE OF KEEPING UP WITH SOME “REGIMEN” WHEN IM NOT HEALED IS COUNTERPRODUCTIVE FROM A BODYBUILDING/POWER-BUILDING STANDPOINT.

AS FOR THE PEPTIDES I’M NOTICING A NICE FULLNESS IN ALL MY MUSCLES THATS STAYS ROUND THE CLOCK,SLEEP IS A S DEEP AS IT’S EVER BEEN - WHICH MEANS FASTER BETTER RECOVERY- WHICH MEANS BIGGER STRONGER MUSCLE TISSUE. I’M READY TO HIT THE GYM TODAY. POST LATER …

[jake_j_m]

LilyGuns- how important do you think a strong contraction is to muscle growth? Is it something you use on back or traps? I’ve started holding the contraction on back exercises and I can finally feel my lats working.

[LilyGuns]

[quote]jake_j_m wrote:
LilyGuns- how important do you think a strong contraction is to muscle growth? Is it something you use on back or traps? I’ve started holding the contraction on back exercises and I can finally feel my lats working.[/quote]

that’s one of my favorite questions! becasue it’s nota black or white answer. #1 i feel a contraction is huge! especially for poses on stage. as for overall muscle growth…it’s a great discussion. you have guys like JASON HUH that loves the constant tension theory and grows like a maniac for it. guys like DORIAN YATES my favorite ever claim if "you can’t hold it there in a contracted position then your back didn’t do the work. i partially agree but still believe in and use constant tension on certain exsercises with a a kind of “squeeze and go rep cadence” instead of the 1-2 second squeeze after an explosive contraction and slower negative. I like to combine them both in a freak9 set. example: today i will hit chest,in 30 mins actually…and ill start with smith incline presses…after warming up my work set may look like this 270 for 6 using smooth fuller range reps with hard 2 sec contractions. rack it. rest-pause wait 15 seconds.bang out 2 more in constant tension training to failure. then 2 more same way. next set ill go up to 300lbs…get 4 reps in constant tension pressing,rack it.wait 30 secs.squeeze 1 more out full range and squeeze hard.rack it. 1 more. rack it.1 more negative. rack it.1 more negative. so it may sound technical but it’s not. what im doing is trashing every last fiber that comes to aid in lifting this weight by any means possible in a strict manner. nothing sloppy,no twisting. force not momentum…so wehter its peak contraction,partials whatever what matters most is that we’re hitting the intended msucle group wit has much tension as possible and paying attention to TUT tim e under tension30-60 seconds per set. maybe more maybe less,but aim for that.

[LilyGuns]

Todays Numbers

CHEST - did all smooth hard contractions and SLOW negatives today - AWESOME PUMP!

INCLINE SMITH PRESSES: 2 SETS 4-6/3-5RPRP did - 230lb 6/2/1 and 250lb 4/2/1/1/1 w/ negatives
INCLINE HAMMER STRENGTH :1-2 SETS 4-6/3-5RP did: 6plates 6/2/2/1 twice
FLAT WIDE SMITH PRESSES: 2 SETS 4-6 REPS/3-5RP i was fried by here - did: 230lbs wide 2 sets 7/2
wide flat hammmer strength 1x*300lbs 6/3/1/1/1 blew that one away!

biceps
HAMMER STRENGTH PREACHER CURLS: 1-2 SETS 4-6/3-5RP DID: 45 @ 12 REPS, 90 @ 6/2/1 ,90 @ 5/1/1/1/1

STANDING ALTERNATE DUMBBELL CURLS(MY FAV!)1-2 SETS 4-6/3-5RP DID: 50# DB’S STRAIGHT SET 10,SAME WEIGHT 6/2/1

E-Z CURL BAR CURLS(WIDE GRIP) 1-2 SETS 4-6/3-5RP 100 @ 9 REPS TOASTED!!!
*3 SETS OF 8-10 CABLE CURLS W/ 85LBS 30 SECS REST BETWEEN.

DONE! IT WAS A A GREAT WORKOUT AND IVE GOT NOTHING LEFT.
TIME TO POKE SOME PEPTIDES!

[LilyGuns]

ok here’s my current pics. NOT PRETTY! BUT i guess that’s the point of this. We gonna take this slab of meat and carve it up!

[LilyGuns]

its sad to see what only a few months of the “fuck it” attitude can do. bad stuff.