Back at 186
So its been a while sonce I have posted on T-Nation. I stared a IBB log a few months back but was quickly discontinued due to changes in my work and living location.
I am currently on a contract in Iraq.
I have been keeping up with my lifting but mainly have been in maintenance mode with effort to trim up here and there.
I will be going home in Jan for a few weeks for R&R, when I get back to Iraq I plan to go on cleanish bulk, with main focus on legs (as always). and will resume this log.
Anyways here are some updated pics.
Forgive the picture quality, all I have is a webcam.
And the lighting is very generous
back.
The base that I am at now has no scales at all so I am not sure what my weight is, but when I left the last base I was at 2 months ago I was hoovering around 175.
Legs
Dude… awesome improvements. Looking way bigger, and way leaner. Jealous of your back width.
again pics I think are better than what actually is. I live in a dark tent with only two lamps hanging from the top… so the lighting helps a bit.
My lifting split have changes to more of a bodybuilding type followed by cardio in the evening:
Day1- Back
Deadlift
Machine or DB rows
Pull ups
Day2- Chest
DB flat bench
Machine or BB incline bench (depending on right shoulder)
Machine Flies
Day3- Legs:
Squats
Leg press
Leg curls SS w/ calf raises
Day4- Shoulders:
Seated DB or BB Press
Lateral raises
Standing BB press
Day5- Arms
Standing DB or BB curls
Skulls or Over head Ext
Incline curls or Reverse curls
TriPress down
Rinse and repeat, I take a day off every now and again if I feel I need it.
Looks good man, and obviously it’s working well, only thing I’d say is try to throw in a rear-delt exercise, reverse flies or face pulls. And again, just awesome progress man.
Hey
You are looking really good.
I have a few questions if you don’t mind.
1.What was your heaviest weight before you decided to lean out?
2.Did you hold on to your heaviest weight for any significant period of time?
3.How long did you cut?
4.How bad was the strength drop off?
Thanks
@ Bear
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If you are asking what was the most I Weighed before leaning out, it was 186-187.
-
I think I held onto the weight for a bout 2 months or so towards the end of the bulk
-
I think the initial cut only lasted maybe almost 3 months, dropping down to 168ish. Then from then until now I have been in kind of maintenance mode, watching my carb intake and not really trying to add alot of weight to my body.
-
The weight drop off wasnt terrible, my bench did drop from 325x2 to under 300. I am not sure about the deadlifts because I stopped doing them for a while, I was at 405 for max. My numbers have recovered though, I recently started deadlifting again and got 425 second week in. I am not doing BB bench at the moment because my right should has been bothering me, but on DB bench I am at 135’s for 1.
A side note, I have made a good deal of progress since I have been in Iraq. I have been able to hit the gym almost everyday and have been taking Testosterone boosting stack I compiled myself.
I hope that answers your questions
About the Testosterone stack. I was looking at the top T boosters and their common and key ingredients, to make a more cost affective alternative. It only costs me $30 a month and gives me more of the good stuff with out some of the fillers. Also I can tailor what I take and add or take out certian things depending if I want to add mass or drop weight.
So here is what I am taking:
Astaxanthin - 8mg (4mg am and pm)
Saw Palmetto - 1080mg(540mg am and pm)
Tribulus Terrestris Extract - 1000mg(500mg am and pm)
Eurycoma longifolia - 400mg (400mg am)
L-Carnitine - 500mg (500mg am)
Again I did this as a way to save money as its half the price or less than the leading T boosters out there.
Feel free to ask questions about why this or that, or tell me I’m an idiot for taking this and not that.
Squat, baby!
[quote]Papa Nick wrote:
@ Bear
-
If you are asking what was the most I Weighed before leaning out, it was 186-187.
-
I think I held onto the weight for a bout 2 months or so towards the end of the bulk
-
I think the initial cut only lasted maybe almost 3 months, dropping down to 168ish. Then from then until now I have been in kind of maintenance mode, watching my carb intake and not really trying to add alot of weight to my body.
-
The weight drop off wasnt terrible, my bench did drop from 325x2 to under 300. I am not sure about the deadlifts because I stopped doing them for a while, I was at 405 for max. My numbers have recovered though, I recently started deadlifting again and got 425 second week in. I am not doing BB bench at the moment because my right should has been bothering me, but on DB bench I am at 135’s for 1.
A side note, I have made a good deal of progress since I have been in Iraq. I have been able to hit the gym almost everyday and have been taking Testosterone boosting stack I compiled myself.
I hope that answers your questions[/quote]
Thanks very much for taking the time to answer my questions Nick and once again great progress.
Squat indeed Grettiron, Im gonna try to get a video up for your critque
I feel I have accomplished what I wanted with the leaning out, I am official on Phase 2 of adding muscle.
This time around I will be doing things a little differently:
-Eating more lean meat, veggies and fruits
-Taking my T boosting stack
-Keep my current my current 5 day split
-Break workout into 2 sessions per day
-Possibly add a cardio day six to help keep fat in check
Anyone have any suggestions or modifications?
Chest
Workout 1:
Flat BB Bench - 135x5, 185x5, 225x5, 255x3, 285x3, 315x1, 225x8
Workout 2:
HS Incline - 191x5, 241x5, 281x5, 331x2, 281x6
Machine Fly - 235x7, 235x6, 235x5, 235x5
I am fairly pleased with my BB bench after doing only DB for the 4 months.
The split workout was good. The volume seemed a bit low since it was split into two.
Squats tomorrow.
Legs
Workout 1:
Squats - 135x5, 225x5, 275x3, 315x3, 355x0, 225x5, 275x5
Workout 2:
Leg Press - 600x5x4, 630x4
Leg Curls - 90x7x2, 115x5x2
Calf Raises
I missed the 355 on squats, I will go for 335 next week and see how many I can get.
Shoulders
Workout 1:
Seated DB press - 65s x5, 75s x5, 85s x5, 95s x4, 105s x0, 95sx 5, 65s x11
Smith Upright Rows - 90x5x4
Workout 2:
Seated BB Press - 135x5, 185x3, 155x5, 185x2, 135x8
Bent over Rev Fly - 30s x8, 50s x6x3
Super setted with lateral raises 35x5
I failed at the 105’s, there just so taxing to get up to my shoulders. I am adding a second lift to workout 1, because the volume feels too low.
Arms
Workout 1:
BB Curls - 95x5, 105x5, 115x5, 125x3, 135x1(cheated), 95x9
CG bench - 135x5, 185x5, 225x5, 255x3, 275x1, 185x10
Seated DB Curls - 50s x5, 55s x4x2
Cable Pressdown - #10x5, #11x5, #12x4
Workout 2:
Did not happen
I used to excuse of noting to wear out my Bi’s to skip workout #2, didnt do any good though