I had ‘bulked’ aka gotten fat the year before, so February I started IF/CBL and started a recomp thingy. Then I did a ‘cut’ for awhile, got down to about 175ish, and then gained a bit slowly for about 6 weeks after to get to this condition last November.
So here’s to hoping I’m a much bigger version of this come a few months!
…I’m watching you. nice inspiration and some great advice in thi thread.
keep hitting it hard and good luck on Bauers hamstring workout, that shit should make you uncomfortable for weeks^_^
[quote]Spidey22 wrote:
Just wanted to show this pic I found from lat year.
I had ‘bulked’ aka gotten fat the year before, so February I started IF/CBL and started a recomp thingy. Then I did a ‘cut’ for awhile, got down to about 175ish, and then gained a bit slowly for about 6 weeks after to get to this condition last November.
So here’s to hoping I’m a much bigger version of this come a few months![/quote]
I forgot you had that mop
Bauber, since you posted your hamstring workout, mind throwing up your quad workout? That’s the area I personally am lacking in, I got my hamstrings/butt from Squats and I need lower leg thickness (my tear drop is alright, my outer quad/sweep, not so much).
And for Leg Press, is that plates per side, or total? I imagine given your size its plates per side, but I could be wrong :D.
Spidey, sorry for posting this in your thread, I don’t mean to hijack at all, I just figured if we covered ham’s might as well discuss quads too.
[quote]Quasi-Tech wrote:
Bauber, since you posted your hamstring workout, mind throwing up your quad workout? That’s the area I personally am lacking in, I got my hamstrings/butt from Squats and I need lower leg thickness (my tear drop is alright, my outer quad/sweep, not so much).
And for Leg Press, is that plates per side, or total? I imagine given your size its plates per side, but I could be wrong :D.
Spidey, sorry for posting this in your thread, I don’t mean to hijack at all, I just figured if we covered ham’s might as well discuss quads too.[/quote]
It is plates per side.
Extensions - single leg alternating
90 - 25 reps each leg
110 - 25 reps each leg
130 - 25 reps each leg
150 - 25 reps each leg
Hack squat
1 plate (each side) - 25 reps
2 plates - 25 reps
4 plates - 25 reps
5 plates - 25 reps
5 plates - 25 reps
Leg press (normal foot placement)
8 plates (each side) - 20 reps
10 plates - 20 reps
11 plates - 20 reps
12 plates - 20 reps
14 plates - 15 reps
Leg press (wide toe pointed out stance like Kai Greene usual squats)
8 plates - 20 reps
10 plates - 20 reps
10 plates - 20 reps
12 plates - 20 reps
Walking dumbbell lunges
35 lbs dumbbells - 15 reps each leg
45 - 15 reps each leg
55 - 15 reps each leg
55 - 15 reps each leg
Front Squats
135 - 20 reps
185 - 20 reps
225 - 20 reps
315 - 20 reps
365 - 20 reps
And I usually finish off with some more extension double leg just to completely fill them with blood if any is lacking. I have really gotten to where reps on legs make me grow and progress more so than weight.
Geez, no wonder that personal trainer at your gym said you were doing it all wrong… you’re doing everything high rep (kidding).
Though seriously. I noticed both hammy’s and quad’s you’re doing a high rep setup. Is there a specific reason for this? Are you rotating your programming and recently did a low or mid-range type routine, now doing high rep, or are you always doing high reps at this point? When did you make the switch?
Thanks again, and sorry Spidey. I know for me, my legs are my weakest bodypart, so I’m very interested in folk’s thought process that have been successful. And since Spidey opened the door, I thought I’d take advantage ;).
[quote]Quasi-Tech wrote:
Geez, no wonder that personal trainer at your gym said you were doing it all wrong… you’re doing everything high rep (kidding).
Though seriously. I noticed both hammy’s and quad’s you’re doing a high rep setup. Is there a specific reason for this? Are you rotating your programming and recently did a low or mid-range type routine, now doing high rep, or are you always doing high reps at this point? When did you make the switch?
Thanks again, and sorry Spidey. I know for me, my legs are my weakest bodypart, so I’m very interested in folk’s thought process that have been successful. And since Spidey opened the door, I thought I’d take advantage ;).[/quote]
Well the main reason is I grow from this and my weights were getting a little stupid with lower reps. I felt like I was risking injury and my joints were not liking it. I will probably move into a heavier weight phase for a bit here in the next month, but I grow just as well from high reps and moderate weight. But heavier weight will still be in the 10-15 rep range. I really don’t do anything bellow 10 reps or try not to.
I started it because realistically my mass has never been an issue. Going for a more dense and shaped look, which I feel higher reps do at least for me. I used to lift in the 3-8 rep range and go very heavy and it packed on a good foundation. At this point I am just trying to refine.
Legs for me are the easiest thing to grow. I can do just about anything and they grow. And anytime brother, if I can help even the slightest I am happy to.
No problem guys, this thread/log/whatever is open for any discussion really. Quads respond pretty much to anything for me, which will does jack shit for Physique competitions but I guess are still cool lol
Not true! Rules are changing, soon you’ll be ahead of the competition, because from some pictures I’ve seen of top physique guys, some are seriously lacking in the leg department. You may not be a top contender now, but if you are balanced in your physique when others are lacking, you’ll place higher (I’d hope anyways :P).
You’re doing a great job, keep it up. Also, I’m jelly your quads grow easily. I have that “issue” with shoulders and triceps.
[quote]Spidey22 wrote:
[quote]ZJStrope wrote:
[quote]Spidey22 wrote:
[quote]Mtag666 wrote:
I think you have the exact same bone structure as me. lol I hate the child bearing hips plus I store all my fat in love handles too. [/quote]
Yeah, it almost looks worse because my waist actually gets pretty small when lean, but not the hips. Womanly figure for the loss… lol[/quote]
Dude me too. I’ve gotten down to a 31-31.5" waist and my hips make me look so much more fat. It’s a struggle. I need to add about 20lbs of muscle to my chest and shoulders and maybe I’ll look better.
Keep up the good fight man. I traversing the clean bulk focus myself and will be using you as one of my main comparisons/motivators.[/quote]
Thanks man, I appreciate that, it means a lot. If you have a log up or anything, let me know, I’d love to follow.
On another not, I think the hardest days throughout prep are going to be HIIT days, just because I’m ravenous all day post-sprints. lol[/quote]
I had a log in the I3G section, but stopped taking it since I’ve started working with another coach. I have a log on another site, but I’m not updating much right now. to busy with my MBA, work, and working out. And in addition, since I’ve upped my calories a week ago, I’ve lost 3 more pounds… I think I’ll start posting mid-August once I get my game plan figured out and have more time.
As far as being ravenous on HIIT days, eat some. Seriously, if you are THAT hungry, eat a palm full of nuts or a protein shake. I’ve found I should feel hungry all day when I lose fat, but never ravenous. From a scale of 1 to 10, with 1 being starving, I’m going to die and 10 being I’m so full I’m going to burst, I try to stay between 3-7 all day. 30lbs with increase in strength since January doesn’t lie.
Kill it!
[quote]ZJStrope wrote:
I had a log in the I3G section, but stopped taking it since I’ve started working with another coach. I have a log on another site, but I’m not updating much right now. to busy with my MBA, work, and working out. And in addition, since I’ve upped my calories a week ago, I’ve lost 3 more pounds… I think I’ll start posting mid-August once I get my game plan figured out and have more time.
As far as being ravenous on HIIT days, eat some. Seriously, if you are THAT hungry, eat a palm full of nuts or a protein shake. I’ve found I should feel hungry all day when I lose fat, but never ravenous. From a scale of 1 to 10, with 1 being starving, I’m going to die and 10 being I’m so full I’m going to burst, I try to stay between 3-7 all day. 30lbs with increase in strength since January doesn’t lie.
Kill it!
[/quote]
Well man, with me cutting and all, I have to follow my diet plan. May just keep some fresh veggies around to help curb the appetite once cals get seriously low. lol
[quote]Spidey22 wrote:
[quote]ZJStrope wrote:
I had a log in the I3G section, but stopped taking it since I’ve started working with another coach. I have a log on another site, but I’m not updating much right now. to busy with my MBA, work, and working out. And in addition, since I’ve upped my calories a week ago, I’ve lost 3 more pounds… I think I’ll start posting mid-August once I get my game plan figured out and have more time.
As far as being ravenous on HIIT days, eat some. Seriously, if you are THAT hungry, eat a palm full of nuts or a protein shake. I’ve found I should feel hungry all day when I lose fat, but never ravenous. From a scale of 1 to 10, with 1 being starving, I’m going to die and 10 being I’m so full I’m going to burst, I try to stay between 3-7 all day. 30lbs with increase in strength since January doesn’t lie.
Kill it!
[/quote]
Well man, with me cutting and all, I have to follow my diet plan. May just keep some fresh veggies around to help curb the appetite once cals get seriously low. lol
[/quote]
I’m gonna enjoy your hunger whilst i’m going nuts on carbs lol.
[quote]RATTLEHEAD wrote:
[quote]Spidey22 wrote:
[quote]ZJStrope wrote:
I had a log in the I3G section, but stopped taking it since I’ve started working with another coach. I have a log on another site, but I’m not updating much right now. to busy with my MBA, work, and working out. And in addition, since I’ve upped my calories a week ago, I’ve lost 3 more pounds… I think I’ll start posting mid-August once I get my game plan figured out and have more time.
As far as being ravenous on HIIT days, eat some. Seriously, if you are THAT hungry, eat a palm full of nuts or a protein shake. I’ve found I should feel hungry all day when I lose fat, but never ravenous. From a scale of 1 to 10, with 1 being starving, I’m going to die and 10 being I’m so full I’m going to burst, I try to stay between 3-7 all day. 30lbs with increase in strength since January doesn’t lie.
Kill it!
[/quote]
Well man, with me cutting and all, I have to follow my diet plan. May just keep some fresh veggies around to help curb the appetite once cals get seriously low. lol
[/quote]
I’m gonna enjoy your hunger whilst i’m going nuts on carbs lol.[/quote]
I will be nice and not list what I ate last night. Expected to go up a lb or 2 but dropped 0.5 instead. Works for me
[quote]ryanbCXG wrote:
[quote]RATTLEHEAD wrote:
[quote]Spidey22 wrote:
[quote]ZJStrope wrote:
I had a log in the I3G section, but stopped taking it since I’ve started working with another coach. I have a log on another site, but I’m not updating much right now. to busy with my MBA, work, and working out. And in addition, since I’ve upped my calories a week ago, I’ve lost 3 more pounds… I think I’ll start posting mid-August once I get my game plan figured out and have more time.
As far as being ravenous on HIIT days, eat some. Seriously, if you are THAT hungry, eat a palm full of nuts or a protein shake. I’ve found I should feel hungry all day when I lose fat, but never ravenous. From a scale of 1 to 10, with 1 being starving, I’m going to die and 10 being I’m so full I’m going to burst, I try to stay between 3-7 all day. 30lbs with increase in strength since January doesn’t lie.
Kill it!
[/quote]
Well man, with me cutting and all, I have to follow my diet plan. May just keep some fresh veggies around to help curb the appetite once cals get seriously low. lol
[/quote]
I’m gonna enjoy your hunger whilst i’m going nuts on carbs lol.[/quote]
I will be nice and not list what I ate last night. Expected to go up a lb or 2 but dropped 0.5 instead. Works for me[/quote]
Wellllllll I ate steamed chicken last night, so try not to be too jealous…
[quote]RATTLEHEAD wrote:
[quote]ryanbCXG wrote:
[quote]RATTLEHEAD wrote:
[quote]Spidey22 wrote:
[quote]ZJStrope wrote:
I had a log in the I3G section, but stopped taking it since I’ve started working with another coach. I have a log on another site, but I’m not updating much right now. to busy with my MBA, work, and working out. And in addition, since I’ve upped my calories a week ago, I’ve lost 3 more pounds… I think I’ll start posting mid-August once I get my game plan figured out and have more time.
As far as being ravenous on HIIT days, eat some. Seriously, if you are THAT hungry, eat a palm full of nuts or a protein shake. I’ve found I should feel hungry all day when I lose fat, but never ravenous. From a scale of 1 to 10, with 1 being starving, I’m going to die and 10 being I’m so full I’m going to burst, I try to stay between 3-7 all day. 30lbs with increase in strength since January doesn’t lie.
Kill it!
[/quote]
Well man, with me cutting and all, I have to follow my diet plan. May just keep some fresh veggies around to help curb the appetite once cals get seriously low. lol
[/quote]
I’m gonna enjoy your hunger whilst i’m going nuts on carbs lol.[/quote]
I will be nice and not list what I ate last night. Expected to go up a lb or 2 but dropped 0.5 instead. Works for me[/quote]
Wellllllll I ate steamed chicken last night, so try not to be too jealous…[/quote]
Omg I am so hungry thinking about that right now 
[quote]ryanbCXG wrote:
[quote]RATTLEHEAD wrote:
[quote]ryanbCXG wrote:
[quote]RATTLEHEAD wrote:
[quote]Spidey22 wrote:
[quote]ZJStrope wrote:
I had a log in the I3G section, but stopped taking it since I’ve started working with another coach. I have a log on another site, but I’m not updating much right now. to busy with my MBA, work, and working out. And in addition, since I’ve upped my calories a week ago, I’ve lost 3 more pounds… I think I’ll start posting mid-August once I get my game plan figured out and have more time.
As far as being ravenous on HIIT days, eat some. Seriously, if you are THAT hungry, eat a palm full of nuts or a protein shake. I’ve found I should feel hungry all day when I lose fat, but never ravenous. From a scale of 1 to 10, with 1 being starving, I’m going to die and 10 being I’m so full I’m going to burst, I try to stay between 3-7 all day. 30lbs with increase in strength since January doesn’t lie.
Kill it!
[/quote]
Well man, with me cutting and all, I have to follow my diet plan. May just keep some fresh veggies around to help curb the appetite once cals get seriously low. lol
[/quote]
I’m gonna enjoy your hunger whilst i’m going nuts on carbs lol.[/quote]
I will be nice and not list what I ate last night. Expected to go up a lb or 2 but dropped 0.5 instead. Works for me[/quote]
Wellllllll I ate steamed chicken last night, so try not to be too jealous…[/quote]
Omg I am so hungry thinking about that right now ;)[/quote]
Hey guys and gals. Update. 203 today. Losing weight, but not as fast as I’d like. Also, feel ‘soft’. Not fat as much as kind of watery, just not as vascular or something. Could just be my body being weird from using lower carbs. Regardless, making progress.
you truly are spiderman with the clubmaster glasses
nice progress pic, I didn’t think 12 lbs would make such a difference visually
[quote]browndisaster wrote:
you truly are spiderman with the clubmaster glasses
nice progress pic, I didn’t think 12 lbs would make such a difference visually[/quote]
thanks man.
Yeah, I got to a high of like 208 at one point. Seems like I didn’t get to fat, so hopefully this cut won’t be to brutal. lol
