According to shelby I appear to be losing fat while gaining muscle. My weight stayed right at 200 this week.
Additionally, in the past few months I have added about 1 inch to my legs, calves, and arms…all of which I believe to be visible in my most recent pics.
He has subsequently increased my fat for each week. My macro break down per meal is now
50/50/20 which will equate to about a 200 cal increase/day. Hopefully we can get that scale weight headin’ up.
Cycle 7 Week 1 Legs 1
Box Squat: top set 15x300 (what?!!!)
Bulgarian Split Squat from Pins: 8x(95, 105, 115, 125, 135)
this is precisely what it sounds like. I set up the pins so they caught the barbell right at the bottom of the motion, did a brief pause, then tried to explode up. To my surprise I actually couldn’t handle as much weight.
Good Mornings: 4x15x135
Planks: 3x1 min
On a side note, my girlfriend is awesome. I was visiting with her for a whole 3 full days and I didn’t have to deviate from my diet plan one bit. She didn’t even complain once about not getting to eat out. Once the 12 weeks are over I will wine and dine her and a really nice italian restaurant downtown =)
Cycle 7 Week 1 Pull 1
BB Rows: 15x(115, 135, 135, 155, 155)
Neutral Grip Lat Pulldown: 15x(120, 120, 120, 100)
Rear Delt Flyes w/ Chest Support on Incline Bench: 4 sets
DB Preacher Curls: 4 sets
Cable Rope Curls: 3 sets
Single Leg Standing Calf Raise: 5x10
Seated Calf Raise: drop set 75, 50, 25
Hey man,
Good work in here. I think you mentioned before, but is Shelby trying to get you to gain weight. My impression of him is that he eats a shit ton during the offseason, but I don’t think he’s too concerned w/ being overly lean. Is your plan w/ him to gain weight but stay lean? Either way, guy knows his stuff. And does he help w/ training or just diet?
PS girlfriend sounds amazing. Every girl I’ve ever spent more than a night with finds some way to make me feel like a social leper for wanting to eat the way I do.
[quote]hlss09 wrote:
Hey man,
Good work in here. I think you mentioned before, but is Shelby trying to get you to gain weight. My impression of him is that he eats a shit ton during the offseason, but I don’t think he’s too concerned w/ being overly lean. Is your plan w/ him to gain weight but stay lean? Either way, guy knows his stuff. And does he help w/ training or just diet?
PS girlfriend sounds amazing. Every girl I’ve ever spent more than a night with finds some way to make me feel like a social leper for wanting to eat the way I do. [/quote]
lol i’m not sure to be honest. I told him my goal was to hit 230 in 12 months. He’s just helping with diet. I’m going to trust him. Maybe he thought I was a fatty and needed to sort that out first =/
I’m just amazed at how lean Shelby stays off season. He definitely gets big, but he has a ripped six pack year round lol. He puts up pics on Facebook sometimes, and he’s got visible abs even deep into the offseason. It’s kinda rediculous.
I wonder how these guys get their abs to be so thick. Each ab is like the size of all 6 of mine lol.
Like this
^I’m pretty sure he just follows Starting Strength…true story
Cycle 7 Week 1 Push 2
Bench Press: top set 10x230
High Incline Press from Pins (smith machine): 8x(105,115,125,135,145,155,165)
High Cable Flyes: 3x10-16 + drop set
Straight Bar Tri Pressdowns + Overhead Ext.+underhand pressdowns superset: 3 rounds, ramp weight
Cable Kickbacks: 2x15
I’ve decided not to log my weights on the smaller movements anymore.
Reps, weight, number of sets…none of those need to be my focus right now. Just going by the feel of the workout and trying to master mind-muscle connection at the moment. Core lifts and even accessory compound work will still be logged and planned in advance. No intention of changing that.
Cycle 7 Week 1 Legs 2
Deadlift: 5x(275, 335, 375, 405, 435)
Front Squat: 8x(125, 145, 155, 165, 175)
Hamstring Curls: 15x90+15x45, 15x90+15x45,8x90+12x45,10x95+14x50
Superset:
Hanging Leg Raise: 2x20
Ab Wheel Rollout: 2x10
Cable Rotations: 2x20 (each side)
Cycle 7 Week 1 Pull 2
Chin-Ups: 8x+0, 8x+25,8x+35, 14x+0
Neutral Grip Cable Rows: 2x15x150, 15x120, drop set: 160, 130, 100
Machine Preacher Curls: don’t remember…there were sets and rest-pauses
Seated Calf-Riases: same as curls…lol
Tuesday 9/13/11
OHP: 3x115, 3x135, 3x155, 3x165, 2x175, 3x155, 3x135
Close Grip Floor Press: 6x135, 6x145, 6x155, 6x165, 6x175, 6x185, 6x195, 6x205
Standing 1Arm DB Press: 8x40, 8x45, 8x50, 8x55, 8x60, 8x65
DB Lateral Raise on Incline
Cable Front Raises
Dude, your arms and traps? Where the hell did they come from!
Shelby follows starting strength, makes mental note hahahahaha
Box Squat: 3x225, 3x275, 3x315, 3x335, 3x355, 2x375 (failed 3), 3x375 (nice rebound!), 3x315
Bulgarian Split Squats from Pins: 6x(95,105,115,125,135,145,155,165)
Good Mornings: 4x12155
Planks: 3x1 min
shelby most certainly does NOT follow starting strength.
I’d say chest is probably your strong point, at least aesthetically. Looks good. Also your upper back. Legs are strong, but could use more size (who couldn’t…). Overall, you’re looking bigger/leaner. Also, nice undies.