Tuesday Update: 5/21/2013.
AM BW: 190.0 (-2.5lbs).
AM Cardio: 45 minutes, 15% incline, ~3.1 mph.
Oh my. That is a LONG time on a treadmill. Time to pick up a new series on Netflix or Hulu… haha
It really didn’t feel like that long during it, but looking back it was pretty long. Definitely doable though! =)
Workout: Calves & Back.
This is copy and pasted from my Word Document for today. I made the workout with exercises, reps, notes, etc and then filled in the weights and exact reps done after my workout.
A1) Donkey Calf Raise:
-Up to 8 plates for 10 reps + 20 partials.
A2) Dorsiflexion:
-Each set to failure.
NO DROP SETS TODAY.
B) Back Warm-up:
Pull-Ups - 3x10
Kayak Row ? 3x6/6/6
C) Smith Machine Dead-Stop Rows (Lats) ? 4x6
105x10
195x6
245x6x3
-Drive up HARD.
-Set pause at shin.
-Elbow angle at 45°.
D1) T-Bar Row (Upper Back) ? 3x10
3 plates X10
4 plates X10
4 plates X12
-Pronated, shoulder-width grip.
D2) Low Cable Row (Lower Lats/Rhomboids) ? 3x8/8
?12?x8/8
?14?x8/8
?15?x8/8
-Full reps for 8 reps, shrug for 8 reps.
-Row to mid-abs.
-Shrug through rhomboids.
E1) Pulldowns (Rhomboids)- 2x10
?15?x10
?17?x10
-Imagine doing a RDB on each rep.
E2) Stretchers (Mid-Back) ? 2x12
?8?x12
?10?x12
-Push head through.
-Arch back HARD
F1) Rack Deadlifts (Overall Back) ? 2x?10?
Up to 2 sets of ?10? reps. Perform a single rep, rest 10 seconds and repeat for 10 reps.
455x?10?
475x?10?
F2) Dumbbell Pullover ? 2x12
50x12
60x12
-Lying on bench (parallel).
-Bring to about chin-level and down to top-of-head.
Phenomenal workout! I finished everything in 75 minutes, including some “loafing” while loading up the deadlifts. And a tad-bit of posing prior to the deadlifts. As noted, I didn’t do any drop sets, or extra intensity techniques. I had the energy for it, but I am trying to pull back just a bit so I can kick it up in a few weeks and prepare for my out-of-town trip this week. I’ll have access to some gyms, but I am uncertain of the quality of them. All I can do is hope that they’re decent and not some Planet-Fitness-esque place.
I have definitely dropped some subQ water. I have veins back in my abs and obliques and my lower back is coming back. My shoulders are also becoming vascular with a few veins while unflexed, but get awesome looking when flexed in a crab most muscular-like pose. It is incredible what one chemical can do to your body. It’s not that it is radically changing my body by itself, it is that everything was covered by all of that damn water! ha.
Great days ahead! 6.5 weeks out!! Things are only going to get more intense each day.
Wednesday Update: 5/22/2013.
AM Bodyweight: 186.5.
-A majoirty of the water weight that I was holding seems to be gone, I’m sure that I’ll still drop a bit more in the next couple days though.
AM Cardio: 45 minutes.
Damn. I’ve been dragging today! I’m not sure if it is from waking up earlier than usual (most likely) or from zero carbs for the 4th day straight now. I am thinking the former because carbs don’t usually affect me this much, but my body is changing, so who knows?
I worked out earlier today (11:30am) as opposed to 4:30 since I have a flight to Wichita at 8:55 tonight, which means we’ll leave the house around 6:00 this afternoon. As a result, I wasn’t in the mood to workout, but as I got done with my calves and warm-ups for biceps and triceps, I was ready to go!! I ended up having a great, fast-paced workout with a lot of quality sets.
Workout: Calves and biceps & triceps.
Began with calves:
Seated Calf Raise; 1 set up to a difficult 10, then 20 partials.
Biceps & Triceps (warm-ups/feeler sets not included)
A1) Cross Body Hammer Curl ? 3x10
45x10
50x10x2
-One arm, then the other.
-Full extension.
A2) Rope Pushdown with Fat Gripz ? 3x12
?10?x12
?11?x12x2
-No lockout, constant tension.
B1) Seated OH Cable Extension ? 3x12
?9?x12
?10?x12
?11?x12
- ¾ extension, constant tension.
B2) Standing Alt DB Curl ? 3x8
45x8
50x8x2
-Use both bicep head attachments.
C1) Seated Machine Extension- 3x10
90x10
110x10
120x10…80x15 partials with controlled negatives.
-3 second negatives.
C2) Preacher Curl ? 3x12
45x12x2
55x12
-Light weight, controlled reps.
-Pause and flex at peak.
D1) Lying Cable Curl ? 2x12
?8?x12x2
-Curl to top-of-head. Great peak contraction.
D2) V-Bar Pushdown ? 2x15
?5?x15
?6?x15
-Elbows out, bar along body.
D3) Close Grip Push-Ups ? 2x15
BWx15x2
-Elbows flared out.
Mini-Cardio:
-10 minutes on recumbent bicycle.
Awesome pump throughout. Nothing stood out about this workout, other than that it went well, as planned. Good stuff!
Y’all should chime in some more! I’m feeling lonely =D
Glad to see the AI doing its job. How do you like the cycle so far?
Can you tell me how the tricep extension with fat grips feel?
[quote]Ripsaw3689 wrote:
Glad to see the AI doing its job. How do you like the cycle so far? [/quote]
So far, I am enjoying it. I could obviously grow more if I weren’t dieting, but I still think that I’ve gained 6-10lbs of lean mass (just random estimate). I haven’t had any real side effects…that the AI couldn’t counteract. No acne, oily skin, etc. I do have increased hair growth.
As far as strength, not too noticeable. But then again, I don’t lift with trying to get stronger (though it doesn’t hurt). Of course, I can handle a bit more weight on some exercises, but that doesn’t mean an exercise will be more effective to lift more.
I’m sure that I’ll continue my cycle, though perhaps change compounds, after my competition.
[quote]timmcbride00 wrote:
Can you tell me how the tricep extension with fat grips feel?[/quote]
Awesome. It’s a brain child of Mr. Meadows, so it has to be great, right?
It is probably one of my favorite exercises for triceps. The fact that you have to squeeze means less weight can be handled, but I believe that I work my triceps more overall, despite the primary focus being the long head. I feel that is due to the fact that you do have to squeeze a lot more to keep the grips on the rope. Bro Science.
I would definitely recommend trying it out, if you can.
I also really like curls and hammer curls with the Fat Gripz, but it can become time consuming to put them on a DB/apparatus and then take it off repeatedly between sets.
I’m definitely trying the fat gripz tri extension. I never thought about doing that.
What are you running in your cycle? Side effects are usually over emphasized for someone doing a small cycle.
[quote]Ripsaw3689 wrote:
I’m definitely trying the fat gripz tri extension. I never thought about doing that.
What are you running in your cycle? Side effects are usually over emphasized for someone doing a small cycle. [/quote]
600mg Test-e
100mg Masteron, 3x/week
60mg Tren Acetate EOD
50mg Winny ED
at the moment, 60mcg clen and 37.5mcg T3 ED.
Nothing crazy, but it’s more than most do (I think) for their first cycle.
[quote]Alderslodge wrote:
[quote]Ripsaw3689 wrote:
I’m definitely trying the fat gripz tri extension. I never thought about doing that.
What are you running in your cycle? Side effects are usually over emphasized for someone doing a small cycle. [/quote]
600mg Test-e
100mg Masteron, 3x/week
60mg Tren Acetate EOD
50mg Winny ED
at the moment, 60mcg clen and 37.5mcg T3 ED.
Nothing crazy, but it’s more than most do (I think) for their first cycle.
[/quote]
Wowza, tren and winny on your first cycle. That’s ballsy. You should get some great gains though, especially considering you’re prepping for a show.
[quote]Ripsaw3689 wrote:
[quote]Alderslodge wrote:
[quote]Ripsaw3689 wrote:
I’m definitely trying the fat gripz tri extension. I never thought about doing that.
What are you running in your cycle? Side effects are usually over emphasized for someone doing a small cycle. [/quote]
600mg Test-e
100mg Masteron, 3x/week
60mg Tren Acetate EOD
50mg Winny ED
at the moment, 60mcg clen and 37.5mcg T3 ED.
Nothing crazy, but it’s more than most do (I think) for their first cycle.
[/quote]
Wowza, tren and winny on your first cycle. That’s ballsy. You should get some great gains though, especially considering you’re prepping for a show. [/quote]
Ballz to the wall! Haha not really, I was suggested the cycle so I took the advice. The only ‘bad’ thing that I thought about beginning with all of those compounds is that I won’t know exactly how each will influence me.
I am primarily concerned with blood pressure (day-to-day) since my mom has a history of high blood pressure. Not taking in extra salt solves it for the most part though. I do check my BP when I can. Yesterday afternoon I was at 132/69. My systolic pressure is slightly elevated compared to usual, though I expected it to be elevated as a result of increased red blood cell count.
Tren is a damn good choice for contest prep Imo
Though I would drop the test down and up the tren that’s a tiny dose
Thursday Update: 5/23/2013
35 minutes recumbent bike. Supposed to be 45 minutes, but I was being forced to visit with family that came over a bit earlier than expected.
AM Bodyweight: 185.0
A1) Leg Press Calves: Up to a heavy 10, then 20 partials.
A2) Dorsiflexion: Each set to failure.
Light/Pump Chest & Shoulder Day
B) Machine Presses:
2-3 warm-ups
6 sets of 8 (110, 110, 140, 140, 125, 125)
Switched each set between neutral grip and pronated grip
90 second breaks
1 second pause on each rep, get a great stretch
Stretch between sets.
C) Pec Minor Dips:
3 sets to failure
D) Feet Elevated, Stretch Push-Ups:
3x15
E) Side Laterals:
4 sets of 10 (30,30,30,25)
Emphasize the negative
60 seconds rest
F) Bent Over Swings:
4 sets of 25 (30,40,30,30)
Arms straight
60 seconds rest
About 10 minutes of posing practice. I’m going to try to do more and more each day.
12 minutes of LISS on the treadmill.
Simple workout, but a lot of pump work. Definitely got that there pump going haha
I was a bit sluggish and out-of-it today, but I was feeling good throughout the day. I took a 20 minute nap before heading out to the gym (an Anytime Fitness here in Wichita) in order to gain a bit of energy. I woke up and headed out. I felt good, but I didn’t think that I would LOOK to good today since yesterday was long with flights. But… HOT DAMN! I was extremely impressed with how I looked today. Much drier and vasucular all over. Hamstrings and lower back are definitely doing well. My abs were a tad bit distended due to all the water I drank pre/peri workout, though lean and with plenty of veinage. My glutes still have a layer of fat, along with my lower abs, but I could definitely see some vast improvements in both areas.
[quote]ryanbCXG wrote:
Though I would drop the test down and up the tren that’s a tiny dose[/quote]
I am definitely thinking of upping the tren to 75mg EOD, and holding for a week to see how it affects me. Since Shelby has cut my carbs, I doubt that he’ll add them back in at this point, so there isn’t much he will change…diet-wise. Perhaps drop my fats some.
[quote]Ripsaw3689 wrote:
[quote]Alderslodge wrote:
[quote]Ripsaw3689 wrote:
I’m definitely trying the fat gripz tri extension. I never thought about doing that.
What are you running in your cycle? Side effects are usually over emphasized for someone doing a small cycle. [/quote]
600mg Test-e
100mg Masteron, 3x/week
60mg Tren Acetate EOD
50mg Winny ED
at the moment, 60mcg clen and 37.5mcg T3 ED.
Nothing crazy, but it’s more than most do (I think) for their first cycle.
[/quote]
Wowza, tren and winny on your first cycle. That’s ballsy. You should get some great gains though, especially considering you’re prepping for a show. [/quote]
not ballsy
[quote]ryanbCXG wrote:
Though I would drop the test down and up the tren that’s a tiny dose[/quote]
do not reduce your test dose
[quote]Alderslodge wrote:
[quote]ryanbCXG wrote:
Though I would drop the test down and up the tren that’s a tiny dose[/quote]
I am definitely thinking of upping the tren to 75mg EOD, and holding for a week to see how it affects me. Since Shelby has cut my carbs, I doubt that he’ll add them back in at this point, so there isn’t much he will change…diet-wise. Perhaps drop my fats some.[/quote]
wasn’t the cycle Shelby’s idea? I would just do as you’re told in that case and not mess with the dosages. Trust your coach!
[quote]Mr. Walkway wrote:
[quote]ryanbCXG wrote:
Though I would drop the test down and up the tren that’s a tiny dose[/quote]
do not reduce your test dose[/quote]
Lol why
[quote]Mr. Walkway wrote:
why would he?[/quote]
A lot of anecdotal evidence and studies both show low test and or estrogen make tren work much more efficiently for burning fat and gaining pure muscle Which would be the exact goal of prep.
And this tren dose is damn small. So keeping the same overall total drop test some but increase tren. But if this is what Shelby wants then go witht that. Always trust your coach.