ah ok my diet
meal one 15 egg whites 3 whole eggs 1 cup oatmeal 1 oz almonds
meal two 8-12 oz meat 1 cup rice
meal three 8-12 meat 2 oz almonds
meal four what ever i want (free meal)
meal five 8-12 meat 1 large sweet potatoe
meal six protein shake and 2 oz almonds
also preworkout, intra workout shakes
legs
was short on time
lying hamstring curl
5x10
single leg hamstring curl
5x12
stiff leg deads
6x12
leg extenstions
5x25
front squat
5x12
box squat
1x25
1x15
1x12
1x8
1x5
3x3
hack squat
5x12
done
chest and tris
incline dumbell press
5x12
flat bench
5x5
decline smythe
5x8-10
weighted dips
5x10
flyes dumbell
5x15,20
overhead tricep extenstions cable
5x12
single arm dumbell overhead extenstions
5x10
skull crushers
5x12
push ups
2x50
Well I will start off by saying the bulk was going crazy good have been steadily putting on weight. While adding pounds and reps to my lifts. Snapped a few quick pics.
Now the bad news Monday night I went out and played softball with a bunch of my buddies and suffered a level 2 muscle tear to my right hamstring. Went to the doc and got an MRI. He says I will be out for two-three months. I think more like a few weeks. Also on a minor note I also strained my right bicep. So I will keep you guys updated on my progress.
Fucking softball.
Good luck with the recovery Tank
Dam, bummer about the injury, hope you get over it quick. Mate I just want to say you’re quite an inspirational person, you have a great physique and although I didn’t read this whole thread, you’re replies are commendable, especially the one about negativity and not sharing what weight you lift etc, I think people could learn a thing or 2 about not being haters on the internet all the time and just appreciating someone for their dam hard work ethic. Awesome stuff…Tank the Tank LOL, you get that all the time in here I’d imagine, you’re pics of you’re self made my inspirational physique folder, I just look in there every now and then and get inspired to keep working hard, thx.
[quote]rambodian wrote:
Dam, bummer about the injury, hope you get over it quick. Mate I just want to say you’re quite an inspirational person, you have a great physique and although I didn’t read this whole thread, you’re replies are commendable, especially the one about negativity and not sharing what weight you lift etc, I think people could learn a thing or 2 about not being haters on the internet all the time and just appreciating someone for their dam hard work ethic.[/quote]
I can’t help but feel like you guys are talking about me whenever you bring that up :). Looking like a boss Tank. This injury is just a small bump in the road for you … something for you to feed off of.
Is he still lifting. This was a great log.
Hey man, I was in the same boat as you mma or lifting heavy weight to get big…do you feel you made the right decision? Do you miss it?
Yup yup I am still here, cutting at the moment. Weighing about 260lbs. I have not been around much lately because I have been in the trenches trying to launch a new business.
Hell yeah I made the right decision. I love lifting. The gym is my church.
[quote]Tankman4411 wrote:
Yup yup I am still here, cutting at the moment. Weighing about 260lbs. I have not been around much lately because I have been in the trenches trying to launch a new business. Hell yeah I made the right decision. I love lifting. The gym is my church.[/quote]
Hell Yeah Brotha!!!
Hey Tankman (and anyone else for that matter), im really intriqued by a lot of the bigger guys saying they don’t worry about increasing the weight from session to session on most of their lifts. I’ve always ramped and tried to increase the weight for my top set of every exercise every week, but after a lot of reading im questioning that. How exactly do you know you are making progress? Do you ever try to move more weight for your “pump” exercises, or is it literally just a light weight you can stretch and squeeze hard with short rest, with absolutely no plans to try and increase the weight? Do you ever go to failure?
Not sure this came out as clear as I hoped, it just seems alien to me to train that way. Like I feel like there wouldn’t be much progress because your not overloading your body, though from the results of you and all the other big guys im obviously wrong.
That’s a good question, forgive my grammar I am typing this on my iPhone while I am eating. To answer your question yes I still work for a progressive overload. With that being said I only strive to advance weight on my heavy compound lifts.
I usually do my heavy compound lifting first in the training session. Usually two out of the five exercises I do. After I go to what I call the pump exercises.
For example deadlifts, pullups, bench, dips, squats, shoulder press, and bentover rows are all exercises I will progressively try and progress weight on.
Then I go to more single joint exercises for a pump.
Laid out something like this:
Chest and tris
5x5 incline bench working on moving heavier and heavier weight.
3x8-12 heavy weighted dips working on progression.
4x12 decline working on the pump
5x8-12 hammer strength press for pump
5x12-20 flys for pump
2 sets Long head tricep work for the pump ie, over head tricep work 5x8-12
1 set Medium head tricep work for the pump ie, tricep work below the shoulder girdle 5x8-12
Extreme streching. Hope this helps
Oh yeah i forgot at the end of everything I usually do an all out set hitting both body parts worked that day before the stretching ie, 100 push ups.
Leg day for this is 100 rep air squats or sissy squats.
Back day is 100 reps bent over barbell row.
These exercises are done very light, or body weight.
I like to have the muscle as swollen as possible before the stretching or It is useless in my mind.
Thanks yeah that makes more sense then. 1 or 2 exercises where you focus on trying to increase weight where all other lifts you just focus on pumping the muscle. Im guessing you hit each bodypart 1x a week training like this? I definitely feel more sore for longer when I focus on getting a pump, I really doubt I could do the 2x a week frequency im doing now while training like this. Have to test it out I guess.
So just so I understand the pump exercises, you pick a weight you can hit for all the reps of the 5x8-12 and use the same weight on all sets right? Short rest, focus on stretching and contracting. You don’t go to failure, but is the last rep or two on the last set pretty hard?
I work every body part once and one body part twice a week. On the pumping excercises I always go till the muscle is so full of blood I can’t take it anymore. Depending on the exercise it takes anywhere from 12-20 reps. Rest time is as short as u can stand it. It’s not to failure, it’s to pain tolerance.
Just thought I would throw this out there since I am cutting for some photos.
Mother of fucking god I am so fucking tired of eating mother fucking chicken breast I am about to lose my fucking mind.
Fuck I hate plain chicken breast.
I am on about 50 grams of carbs a day for the last four days.
Thnk god refeed is tomorrow!!!
Rant over
Thanks man once I finish rehabbing I’ll have to try out this way of lifting, seems to produce good results and sounds more fun actually.
For the chicken breast you ever tried Franks Red Hot sauce? It has zero calories and tastes pretty good, not very expensive (I think a big bottle is like $3.50), not overly hot either. A lot of people on here like it a lot. There’s Franks Original Red Hot and Franks Buffalo Sauce, both have 0 calories. It’s what I dip my chicken in, adds some good flavor to it.
Plus there are seasonings that have zero calories, just check out the seasoning aisle at the store. I prefer hot sauce, but a mix of both ain’t bad.
