[quote]ryanbCXG wrote:
I will post some pics of my current state which is the most fat i think I have ever had. So pchycologically letting that go will be very hard. FML[/quote]
That’s the old manorexia talking lol. Your leanness in da pix is definitely acceptable for someone pushing size gains
[quote]bigmac73nh wrote:
That’s the old manorexia talking lol. [/quote]
So very True
Good gawd i Hate off days. 40min fasted incline walk at lunch break. 2.5mi 750vertical feet. Will be doing another session after work which will still be fasted.
A cool thing about fasted cardio was shown in a study recently that even in a high (30% above maint) surplus 4 sessions of fasted cario helped mitagate a lot of fat gain and helped improve insulin sensitivity. Of course fasting by itself also increases insulin sensitivity.
Any ideas for some extra GPP type stuff that wont really take recovery or may even help recovery that i can do throughout the day. I am all about GFlux. And if i can get some more activity in i will be fine with eating some more to compensate, and if that activity will help recovery that would be great. I think my leg days as eveyrones should be are my most intense days by far and leave me wrecked. But the amount of walking i do makes it so my legs recover faster than any other body part. I thinking the walking not only helps in the ways i described above, but it burns more calories so i get to eat more, and it moves blood nutrients and toxins to where they should be.
I am thinking of doing at least 100 band pull aparts a day and pullups each day. ANy other ideas for some more GPP. 4-5 days a week i am at home and have access to 2 BBs, crappy plate loaded DBs, a power rack, squat rack and a trap bar ( my home gym). I also have rings. A note on the rings. I have had a very overactive upper right trap for quite some time. I have been stretching it constatnly to no avail.
Last week i started doing some basic holds on the rings again (i stopped doing rings for 2 months) and 2 days later upper trap not so tight. I think this comes from the high activation of the lower traps. BBB touched on this in a thread in the BB section.
Sorry for the long winded post work is boring. NOt even supposed to be on tnation lol
Well the off days are a good day for a motorcycle ride, show off the muscles. However you can pick up more chicks on a cruiser.
Lol if only i rode it in today. Oh well summer is fast approaching and on days where it does rain I will be on it. Good thing about my bike is there is not much room for that passenger they gots to get close. BOOM!
…so the plan is to get huge by…fasting, walking a ton, and having a day a week where you eat 1000 calories…?
“Also done today 40min fasted elyptical while reading a book. 35min walk before workout 20min post workout. Did some extreme streching for arms and also for my insanely tight hips/hamstrings.”
so we’re talking like over an hour of cardio a day?
Yep thats how I do it. Ever heard of gflux? And this cario is walking at 3.5mph. that isnt cardio its activity. One day of low calroeis will not hinder gains it will help. It will help mitiage fat gain and provide and anabolic rebound. The body responds to catabolism wiht anabolism. Thats why weight traiing helps build you up even though its a catabolic process. I jsut wrote the benefits of such things as fasting and fasted low intesnity work. Done quite a bit of reading on a site that is bit more outside the box. Like it. Like the science that backs it up. Good stuff.
Did my long hour long walk. Lots of reading done. Man i am killing the books on the treadmill. Did some sets of pullups got 60-70 reps in total 2 sets of squats 20 reps with bar 20 reps with 135, 5 sets of 10kb swings with 52lbs. Lots of stretching work with bands as shown on Mobility wod
Also deep thoughts here most i have ever shared
One of the biggest barriers to me putting on really much of any fat is the preception that 90% of the population has about fatter ppl. They look down on them quite a bit. There have been a lot of studies that show fat people wont get the permotion if there is also someone with the same resume but is leaner/fit. Also i have always been fairly lean and i know i am recieved well by most that i meet. I have no idea what will happen if i pack on some fat. Yes logically i know i shouldnt care, but i do. I also know logically that the poeple who would shun me or talk down because i gain some fat arent really people that i should care about but again i do. I have this terrible flaw of wanting to please everyone and dont like having ppl upset with me or look down on me or w/e. Dunno if any other skinny guys have had a barrier like this or any guys that are big now that were skinny if so words of advice. If not its all good i thought of this while walking htought i would post it to see ppls reactions
Not sure how well i articulated that as i am not the best writer and struggle to convery my thoughts well. My brain works in a way that seems to me like it makes sense but i put it on paper or writing and all hell breaks lose
[quote]The3Commandments wrote:
…so the plan is to get huge by…fasting, walking a ton, and having a day a week where you eat 1000 calories…?
“Also done today 40min fasted elyptical while reading a book. 35min walk before workout 20min post workout. Did some extreme streching for arms and also for my insanely tight hips/hamstrings.”
so we’re talking like over an hour of cardio a day?
[/quote]
My main response is in the above post but you addition is also pretty poor. FYI
And if you are counting a slow walk as cardio maybe you need to move more 
4/25/12 Shoulders/Traps
Good day. Did some yard work which entailed peeling up some cemet step type things. Weight about 15lbs or so a peice. Just stacked about 200 of them in a couple hourse. Did 40min low intensity elyptical. Finished up my book. Great ending
Workout 11min walk some foam rolling.
65* high incline BB: 95x10, 115x10, 135x8, 155x5, 175x5, 195x5, 210x6x1 (cluster 30ish sec rest between reps)
Big 20min break bought insurance from a good friend then he came in for a workout
75* high incline DB press: 40x10, 50x10, 60x10, 70x8, 75x6
75* Arnold press: 65x8,7,7,7 55x8,8
Lateral partial/Full: 70/25x30/8-10 done 4 times
Cable upright row: 5 sets 12-14
TB shrug: 235x20, 275x20, 325x15, 375x14, 425x10, 325x20
Smith behind the back shrug: +90x12, +180x10,10,10,10,9 (squeezed for 1-2 count)
DB shrug: 100x10, 80x8, 60x8, 50x8, 40x8 (dropset)
22min walk and talking to my lifting partner. Need to get him in more often our scheudles just dont align well. We get some damn good workouts in.
Happy with this workout. A lot of fun. Still very intense. Decent amount of volume. Shoulders were toast. Will be adding another cluster set next week. Just looking to maintain weight on everything else. The DB presses were for giggles kinda reduntant but good for extra volume. I love arnolad presses. Hits the whole delt. The partials and full lateral absolutely ruin the side delts. Going for width damnit. Make my waist look smaller even though its gonna grow lols
Cant wait for Quadz tomorrow. Eating a horse or 2 tonight
Stay away from the horse! Anyway your shrugs are very impressive and I am really looking forward to seeing how massive you are able to make yourself. The plan for me is whatever your waist grows by mine is going to shrink by. Keep pushing it man as will I (would expect nothing less)
I did stay away from the horse. But had 12oz of vension and 20oz of potatoes to kick off my backload. Followed by 1.7kg of rice (cooked weight), 8oz or pork. A quesidilla with fat free cream cheese and some low fat havarti and swiss (YUM), non fat greek yogurt mixed in pro powder with it and Peanute flour (so good), also some other small carb snacks and topped things off with a PB finibar.
Shrugs are weak sauce right now need to get them going. Havent gone heavy on them in quite some time. Traps are feeling it today. Suprising shoulders feel great. They are quite used to the volume. Quadz today I am counting down the time. I will just be leaving pools of sweat on the gym floor, nasty.
Session looks pretty strong man, you’ve come a long way from what I remember.
You can also put down a silly amount of food, I doubt if I could ever fast because I just can’t eat enough in the window of most fast plans to gain. I stay lean enough sticking to MDD / JM approved foods so it’s all good.
[quote]jake_j_m wrote:
Session looks pretty strong man, you’ve come a long way from what I remember.
You can also put down a silly amount of food, I doubt if I could ever fast because I just can’t eat enough in the window of most fast plans to gain. I stay lean enough sticking to MDD / JM approved foods so it’s all good.[/quote]
Thanks man. I would actually be better had I not fallen into the trap of Indigo making me inhuman. I was told by the powers that be that I could train 2 times a day becuase of indigo and that I would make great progress.
Well 3 months of 2 a days 6 days a week and not much progress to be had. Physique was close to the same just leaner. Didnt lose any muscle but certainly didnt gain what was supposed to happen. Weights were not increasing. I loved every second of it because I am crazy and love training. 4hrs a day 6 days a week and 1 day of 2hrs. I know what overtraining is lol. Too bad i would love to train that much but my body just cant take it 
Yes my apetitie is uncontrollable and I have no sense of ever being full> that mechanism is broke on me.
Will update on todays amazing squat session later tonight
4/26/2012 Quadz/abs
Love leg sessions.
10min walk then foam roll/mobility
TBD: Warm ups then 275x8, 325x5, 375x5, 415x5, 535x5x1
Front squat: 210x3x8, 175x2x10 (No lock out)
TBD: 305x15 (no lock out)
BSS (bulgarian split squat): 70x4x6
Walking lunges: 60x2x10
Leg press (hate this at my gym): 14x3x10+3 17x9 ds 14x8 ds 11x10 (the sets of 10+3 are 10 continuous no lock out then 3 with a pause at the bottom and top with explosion)
Leg ext: 150x25, 170x17, 190x14, 210x11 ds 150x8-10
Extreme stretch
20-30sec sprint 40-30 easy. Hanging leg raise hard contraction/kneelling weighted crunch. did this 6 times through (done on elyptical)
20min walk for cool down.
Very focused. Loved this workout. Will be adding working sets or reps depending on exercise next week. Walking was hard after the sesison but by 3 hours later I was good. Now the next morning feeling just fine. Legs recover pretty well for me. I really do think its all the walking. It helps a ton. Another one of my favorite workouts today. BACK. Moving boxes all day first though
Food was 300g of carb from rice. 160g of carb from oatmeal. 2 finibars (1 with honey on it) oh and microwave them its amazing. 1/4jar almond butter, 1 jar of jelly (random just getting rid of it for the move), 2 pints of ben and jerrys frozen greek yogrut. Small serving of non fat greek yogrut, pro powder and some cereal, 3 slices of low fat cheese. I think that is all but there could of been some more causilities.
Edit 1: 40min walking was done at lunch time
Edit 2: forgot my pro sources: 1.5 containers egg white, 8 oz of 98%lean prok roast, 4 oz chicken breast
Fantastic workout today. I dunno all that hype about the new super supps from anaconda and mag10 make you invincibile in the gym, but if I had those and that was true not sure what would happen. the only reason I left was that I had done a crap ton and it was time to get home and eating. I was thinking today would be the best back day as i had done quite a bit of moving boxes and other crap getting ready to move. A bit tired heading in which happens to me a lot. Tired in the afternoon but the gym gets me picked up
Pull ups: Bwx7, +15x8, +25x8, +35x8, +45x8, +60x4, +35x7, +20x7, bwx6 (45sec rest after the +60)
BB row: warm ups 135-275. 275x3x10 225x2x10 (precede each set by mini band straight arm pulldown with good hard peak contractions.)
DB row: 100x10 (dead stop) 100x25 (kroc-ish row)
Medium wide grip lean back pulldown: 132x12,11,11 108x8 (1.5 reps last set)
Reverse neutral seated pulldown: 132x11,11,10 108x8 (1.5reps last set)
Seated neutral cable row: 180x11,11,10 144x8 (1.5 reps last set) Overhand grip: 144x8 (1.5 rep)
Stretcher: 96x 7 sets 30sec rest
Weighted hang +70x70sec
Rope hammer curl: 70x12, 80x12, 90x10, 100x10,8,8 (on the sets of 8 superset light band curls)
Cross body curl: 30x3x8
Incline curl (strict slow): 20x2x9
Boom! Done. Update on food later if people are interested if not its an ass pain to write everythign down lol
Solid training. Sounds like you are hammering an insane amount of food. Glad I can gain on 4000~ haha.
[quote]jake_j_m wrote:
Solid training. Sounds like you are hammering an insane amount of food. Glad I can gain on 4000~ haha. [/quote]
Thanks man. Yeah lots of food. I am glad it takes more than 4000 for me to gain a decent amount. I am hungry only eating 4000
^ I have to stuff myself uncomfortably to gain weight unless I eat junk food… which I never do. Would definitely be easy to gain weight on pizza/ice cream etc. but it just ain’t a good idea for me/my goals.
Jake- I would take that over my crazy issue of never being full no matter what.
4/28/12 Chest/Tri (and a training partner again!)
Floor press: Explosive warmups 135-175 5 sets. 185x5, 205x5, 225x5, 245x5, 255x5, 265x4x1
DB flat press: 100x3x8 80x2x8
30* db twist press: 80x3x8 65x2x10
15* power fly: 60x3x8 50x2x8 (1 sec stretch)
Machine press: 190x15 + 8 top partials
High to low cable cross over: 50x10,10,10,10,9,9,9,8,8 (i went partner went repeat) 1 sec hold at peak)
V bar tricep pressdown/dip: 144/bw x 12/10, 156/bw x 10/10, 156/+45 x 10/10, 9/10 156/bw x 8/12
30* hybrid JM smith press: +70x15,15,15,14,14
V reverse pressdown/pressdown: 84x20/max, 20/max, 18/max
Awesome workotu. Great having a serious partner in there again like last weekend. He hit a pr of 300 on bench and would do even better if he got a lift off and could get a more solid base. My floor press was good. The cluster was good as the last time I went heavy 265 was a 2 or 3 rep max. Each rep of the cluster was strong. So after the weight used on floor press working sets i was happy. I will be shooting for more reps and another cluster set at that weight next week. DB presses were strong. Its really shows my chest hates anyting above 5 reps. Could of easily hit 12 on the first set but by the third set 8 was the top. WIll be adding a work set. Twist press is great. Nice squeeze at the top. And with the lower weights i work on even twisting more so the pinkies come together and squeeze hard. the machine press was for fun. the power flies for a good strech. The cross over was brutal and a huge pump. I do these with the wrist broke backwards and trying to bring the palms together for extra squeeze. THe triceps were done mostly for pump and what not as they got hit heavy with the benching. HEavy dips on arms day for extra thickness.
This was all after moving boxes and crap for 4 hours today. Love it!!
Posterior chain: 4/29/2012
11min warmup walk. Stretch and foam roll
Deads: Warmups 135-275. 275x5, 315x5, 365x5, 385x5, 405x5, 425x4x1
RDL: 315x3x10 255x2x10 225x1x10
Clean high pull: 155x4x8 (explosive)
GHR: bw x 7,7,7,6,6 (explosive)
Leg curl: 25,15,15,15,15 (extreme strech between sets)
Leg raise/decline bench crunch/farmer walk: bw/+35/+100 dbs x 15/8/20-25sec x 5, bw/+35/+90dbs x 14/8/30-35sec x 3
1 60 sec walk 2 mph 5 incline w/ 50lb dbs
20min inlcin walk
stretch
Great session. Only a small bit of moving today but still my hams glutes and back were really feeling all of this volume and all this moving. Yesterday and today very veyr sore. Lots of moving to get warmuped up but once warmed up everything feels great. I was still unsure of how the sesison would go considering all the mucles that are sore are the ones i was working today. Everything felt strong. Did soem “heavy” work and then some explosive work then a finsher. The abs were great. I stopped at 8 because i could feel my hip flexors starting to take over. Still toasted the abs. I was going to do some alternating heavy walking slower with normal walking on the treadmill but the dismount with the DBs proved to difficult for me so i had a bit of an accident and fell but semi gracefully caught myself so i didnt face plant. lol So i decided to just do a normal walk.
Food like crazy tonight considering its deadlift day. Deadlift and squat day are my insane days for food. BOOM!