[quote]yolo84 wrote:
Thanks for your response. Did not realise you were so tall, good thickness for your height.
Any plans to compete further down the line? Strength goals? What kind of size do you think you will eventually go for? Say 230-240 at same leaness as previous pics or not quite that large? When do you plan on upping the assistance? Would be interested in seeing any possible cycles if you are cool with that.[/quote]
Appreciat the compliment.
For the most part i dont think i will compete. I just do this because i am in love with training and busting my ass. I really enjoy that. I am bit extreme when it comes to most things. So training is no different. Supplemenation will be no different. Dieting both up and down no differnt. My approach to studying and life out of the gym is the same. For best or worse lol.
230-240 and a bit leaner is what i am thinking but i wont know till i get there. Maybe bigger maybe a bit smaller I cant be certain because i dont know what i will look like at that size. Either way i will push my limits because i enjoy that. Testing things and seeing what i can do.
Not really sure on when i will take things up a notch. I doubt it will be more than a year. Mainly looking at a low dose test higher dose tren cycle to kick things off. Maybe a medium dose test cycle but the bloating of test and water gains are a bit less appealing. But also kicking in a “heavier” compound right off the bat some woudl say is dumb but others would say is smart. So i am toying with a few things. Obviously i would only do any of this when i move to a country that this is legal
Trap Bar dead (all beltless again yeah)
145x20
195x15
235x10
285x8
325x5
395x4
435x3
work sets
475x2
400x6x3 (45sec rest)
Front squat: (continuous tension)
135x8
155x8
185x6
205x5
215x3x10
185x2x10 (really focusing on my left leg)
135x15
Single les extension/Lunge with same leg: 4x12/8
Leg press single leg: (CT)
6x20
7x20,20
9x2x8
Both legs
10x40
Single Leg extension: (alt legs no rest)
70x4x10
Both legs (2 sec squeeze as hard as possible 45 sec rest)
150x4x8
Exteme stretch OUCH!
8x8 weighted kneeling crunch. 10 sec rest between sets. Then onto leg raises 3x10 15 sec rest between sets
Sprints 20sec/20sec rest repeat 10 times. 3min20sec easy with one 20 sec sprint in the middle to round out 10min. Then 30min incline walk
Happy with this workout considering yesterday walking was very difficult because of my knee and last week 455 felt heavy. Not a ton of sleep last night and feeling kinda tired. But fuck that noise if that will keep me from hitting my reps. Felt great. Low back and abs held up which is my big weakness. The rest of the workout was great. Lots of sweat, really smoked the legs good. Sprints were nast after and the walking helped loosen things up.
Have not been able to get full. Eaten way to much. but i am a bottom less pit
Fantastic workout. Back was totally pumped and worked over. Felt amazing. Killed so much food. I had amazing food baby brewing. Today is the first day of RFL. FUN FUN. Was supposed to be chest/tri today but had to help with landscaping and a family friend came over to visit. Family comes first. I could of hit the gym but i would of either not been able to help landscape or would of missed the visit. Tomorrow i will couple the chest work with my DLs. Should be a killer session. I did snag 20min of fasted cardio on the elyptical. ONly 6 oz of meat eaten and 2 salads and its 8pm. Already dropped .5inch of epic meal/food baby bloat. LOLZ
RDL/Low incline DB press:
315/60x14/12
315/70x11/12
275/80x10/12
275/90x10/8
Good morning/Flat db press (2-3 seconds down):
135/70x10/10
135/80x10/10
155/90x9/9 (low back was toast)
30min walk
Fairly good session. Really need to work on my max effort pulls. Glutes just stop doing anything. That is certainly my weakness. My back ends up doing the whole damn pull. Need to find a way to remedy that otherwise i will never pull any decent weight. Also need to work on my set up. My back was toast after that heavy set. Floor press was ok but my rests were short. Rest of the workout was good. Was gassed by the last superset. Was going to do another but i will be indirectly hitting chest again tomorrow during arms and my back was really spent so i called it and just walked a bit. Got through the weights with stretch/foam rolling at the start in just over 1 hr to give you an idea on pace.
Topped out at 1300cals today. Arms tomorrow with some fasted LISS
Started at 206 with a waist msr of just over 34 1/4. 206 is only about 1 lb higher than i weigh most mornings. And waist normally hovers around 34. So that was the extra bit of bloat. Yesterday weighed in at 200. Today with only 2 full RFL days i am at 196 and waist is at 33. Can you say i carry a bit of water and bloat type weight. Jeez. FUn stuff. Outline of abs visible without flexing kinda lolz
Jake- yeah RFL is fast. Any time i cut carbs i lose a ton of water/glycogen really fast. It will slow down soon. I looked damn flat today so i would guess my losses will slow considerably
Jab- probably more just decently lean not shredded lol. No problem man. I dont see any reason in being sneaky about shit. My goals are higher than what i could do natty no way around that. Plus my love of experimenting always gets the best of me hence why i do things that many would say is dumb. I cant help it
You’re way too harsh on your self. You’re already “decently lean”, so like Jab I’m predicting the shredz!
It looks like you’re carrying quite a large amount of muscle as well, so I’m sure you’ll look great at the end of the RFL.
Samoth- well i certainly hope you guys are right. A big probelm with me is the amount of leanness needed for my abs to be really visible is just not something maintainable. They are very shallow. Somethign that i have been trying to work on. It was very evident this morning. I am flat yes and waist is getting nice and small but abs are just not realy wanting to show them selves very welll at all. Sucks. I was really hoping i could bring them up a bit thicker. Oh well. Will keep working on them once on the gain train.
Rear delt swing:
45x60 drop 35x28 drop 25x25 rear delts on fire
Rear delt machin fly/lateral raise: 2x16/10
Abs: Pulldown crunch/kneeling crunch: 4 sets
Well i did 80min of fasted LISS split into two sesisons before the workout. I knocked volume down a bit as to try not to kill myself to early in this cut. I will increase things later in the week a couple days before the vacation to help pound myself in the ground so i get some supercompensation hopefully. Still was able to hit Dips with sets of 10 and add one. I think if i had a bit more food the last set would of been better but the first two were pretty “easy”. Could feel the muscles giving out a bit faster. Of course i did just hit chest the day before as well so that didnt help.
Anways chugging along.
Definetly doing more activity than RFl book states you should be doing.I am sure that is biting me in the ass as far as energy levels. I told myself i would cut back during this. I Cant help it though feels unnatural not to do some LISS/cariod and longer weight sessions lol
[quote]ryanbCXG wrote:
Definetly doing more activity than RFl book states you should be doing.I am sure that is biting me in the ass as far as energy levels. I told myself i would cut back during this. I Cant help it though feels unnatural not to do some LISS/cariod and longer weight sessions lol[/quote]
I’m usually not one of these guys that screams “OH DA CATABOLISM” but I don’t know how you can even consider cardio on top of RFL. I suppose if you eat even more meat/protein to make up for any calories burned.
[quote]ryanbCXG wrote:
Definetly doing more activity than RFl book states you should be doing.I am sure that is biting me in the ass as far as energy levels. I told myself i would cut back during this. I Cant help it though feels unnatural not to do some LISS/cariod and longer weight sessions lol[/quote]
I’m usually not one of these guys that screams “OH DA CATABOLISM” but I don’t know how you can even consider cardio on top of RFL. I suppose if you eat even more meat/protein to make up for any calories burned.[/quote]
I say cardio only because its on a treadmill but its just slow walking. 3.5mph 5 incline. Its more like extra NEPA. I cant help myself i need routines to keep myself organized and those times on the treadmill are part of that. Hard for me to cut them out
[quote]timmcbride00 wrote:
Are you ready for some more laziness by me…what are the basics of RFL?
I see that both you and Evan have used it, so there must be something to it. Could be something I try if the bulking leads to too much fat gain.
[/quote]
Email is in my hub if you want all the detail.
Basics. Protein only and you base it off activity and LBM. 1.5-2g/lb depending what was done it in the day. That is all you eat plus fibrous greens for a length of time 10-12 days if you are decently lean. Then you refeed. Therea are other protocols for varrying degrees of leanness.
Damn i might have to add in some calories from fat or something. Didnt weigh myself this mornig but i did tongiht right after a shower and was 193 :O. Dipping insanely low way to fast. Even for my liking lolz WIll see whats up tomorrow morning.
The only problem i get addicted with whatever goal i am on. RIghtn now its leanness. And i am loving the changes. Wiast has shrunk a ton, skin fold on the navel is reduced. Love it. When i am gaining i get addicted to the size. Damn just cant help it
hence why i do things that many would say is dumb. I cant help it