Nice squatting! I wish I could hit that depth as easily as you in that weight range.
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Tuesday night conditioning
Sled drags for 30 mins. Good way to flush some blood though the legs.
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Wednesday 29 May - week 1
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2
160 x 1
180 x 1
190 x 1 (418 lbs) not as fast as I wanted but moved ok.
Drop 20% for back off sets
152.5 x 3 x 4 sets (336 lbs) - RPE 5, 4, 5, 5
Good speed on the down sets.
Hammer Inc press
60 x 10 x 3 sets
Lat rep was a grind. Perfect weight.
Hammer row
60 x 8 (losing form by the end)
Dropped to
40 x 10
40 x 10
Went a bit lighter to keep the form tight .
Pull ups
3 sets
8, 8, 8
Good Lat stretch and big arm pump.
Hammer curls
15 x 12 x 3 sets
Big pump.
Good session. The 190 deadlift wasnāt as easy as I wanted but I have some Doms in my glutes and hamstrings from squatting and that definitely effected the pull. Otherwise everything else was great.
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Deadlift and pull ups
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A little arm shot especially for @davemccright and @TrainForPain because I know they love a gun show. Even if it is a small side arm.
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The owner of the gym paid me a great compliment tonight. He comments, in front of a few of the boys, āhave you been getting on the gear? Putting on some good size.ā
He knows I am not doing any gear but the comment was just a clear way to express the obvious change in my physique.
This made the other boys all agree that I had indeed swollen a bit.
Is it wrong that I found someone asking what gear I was on a true compliment.
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One of he best compliments out there.
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The guns are getting freaking huge!! Nothing beats a quick peak check!
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Whats been your diet strategy in these bulking times? I keep a track of your log but other than lots of chillie and meat, is there any specific goals of macros or anything? You definitely have added some good size and are looking very impressive mate.
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The strategy was really just to hit a good amount of protein and then fill in with carbs and fats.
For the bulk
Breakfast was 6 eggs followed by a protein shake made with full fat milk.
Two lots of chilli and rice at work. The portion works out to be 200g of meat per serving, so around 46-50g of protein.
Dinner was what ever the family were eating but always included some sort of meat or fish or eggs.
Then before bed i would have Greek yogurt mixed with protein powder and add some peanut butter.
All I have done to start the re comp was to drop to 4 eggs and no shake in the morning. Take the rice away from lunch and replace with green veg. And remove most of the carbs from the evening meal.
Also dropped the peanut butter from the yogurt.
So itās basically just eating good clean food with lots of protein- 270g a day. In a small surplus.
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True that. Quality
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Bodybuilding training for the win!
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you know I was actually thinking that. Whilst I didnāt follow a BB plan specifically I did train with muscle building as the goal. Seems like it worked. Already thinking what I might do next year when I switch back to hypertrophy. Maybe a proper BB plan is called for.
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If nothing else you may just enjoy the change of pace
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Agree, doing something different can help stoke the fire. I also wonder if there are muscles or body parts that donāt get stimulated with my other type of training. Bringing them up to par may also have some untapped strength benefits.
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Iād imagine it could at least shore up potential injury areas. Or maybe I just want to follow along you doing it. Either way!
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Always good to have you along for the ride. you seem to have a better grasp of this stuff than me. Hell my BB training was Flex magazine approved. LOL
I have some strongman and powerlifting to do between now and the end of the year but that will set me up perfectly for a BB plan in January. Good timing for the next transformation. I will definitely be seeking some help from yourself and @davemccright to come up with something equally good and nasty.
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Iām looking forward to it man! This will be exciting!
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Congratulations on your transformation into a brick shithouse!
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This made me smile big time. Thanks
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