Thanks Matt.
I got in early today for Shoulders.
10am for Legs on Sunday if you’re down. I may find somewhere that has a decent hack squat and just go there and punish the quads.
What is your plan of attack for the fall/winter season?
Hi MiM’s,
The plan is to put some size on without sacrificing too much on the “fat” scale. AKA Lean Gain.
Man dude looking phenomenal…you really put in the work, and the results are evident, very impressive!
[quote]ddot76 wrote:
Thanks Kev and Matty!
Pic as promised (because that Yonkey guy looks way too lean to be gaining) :-)[/quote]
You look great ddot. I checked some of your beginning pics…awesome work. Can’t wait to follow your progress towards crushing the middleweights.
Holy crap ddot! You’re looking seriously lean my friend? Got any tips for those of us who can’t lose the love handles? 
Oh, great work too on the lifting bud…
Thanks everyone. I’m still getting a little leaner before climbing the ladder. I can’t wait to add some muscle.
late, I think my “advice” is one word: consistency.
Be consistent in your training, your diet, etc. There are obviously different ways to skin a cat as it pertains to training (5/3/1, WS, Thibs HP Mass, etc) and diet (Carb cycling, Keto, Paleo, AD, etc). Just pick what works for you physically and mentally and be consistent. Results will soon follow.
[quote]giterdone wrote:
[quote]ddot76 wrote:
Thanks Kev and Matty!
Pic as promised (because that Yonkey guy looks way too lean to be gaining) :-)[/quote]
Everybody has abzzz but me!!
Looking good man.
My wife is an abzzz fan so eventually I will likely lean down and get all schmexy for her. Next summer. Maybe.[/quote]
Umm no, not just you are mising the elusive abs.
Damn fine lifting DD.
Nice work Dot, looking impressive!
lookin lean Dot!!
Thanks everyone. It’s been a LONG road…
I guess I’ll throw in a weekly wrap-up plus my last session.
Took Wednesday off from lifting and did some LI cardio at night. Thursday was shoulders. I’ve been doing a BB style session for shoulders lately on the advice of a friend. I think I’ve posted it in the past but it’s basically this:
2 exercises for rear delts. Each done separately for 5 sets @ 12-20 reps. 30-40 sec rest between sets.
2 pressing exercises. Each done separately for 3-4 sets at 8-12 reps. 3-4 minute rests. Go heavy.
2 lateral movements. Each done separately for 3-4 sets @ 10-12 reps. 30-40 sec rest between sets.
I’ve been liking lean away laterals recently. I find it takes the traps out of the movement and targets the medial deltoid nicely.
Friday was Arms. Picked 3 exercises each for Bi’s and Tri’s and made 3 supersets and performed 4-5 sets of each superset. Threw some abs in as well. Developed a bit of an angry hip flexor Thursday and leg raises were not fun but battled through 4 sets of 15.
Saturday was another off day. 2 cardio sessions 60/40min respectively. No Carb up this weekend but had a small cheat meal Saturday night. Burger, Sweet Potato fries and a Peanut Butter Cookie sundae.
Sunday was Leg day. I got up a little earlier than normal because I wanted to get my session in early and just relax and watch football all day. Hit legs pretty hard using my usual template. I need to switch some things up though next week.
Leg Session:
A. Seated Calves - 8 sets of 12
B. Lying Ham Curls - 4 working sets of 10 --weight was up 15lbs from last week. Big thumbs up.
C. Leg Press - 12 x 8pps, 2 x 6 x 9pps, 12 x 8pps, 9 x 8pps (failure)
D. Back Squats - 3 x 10 x 225
**I could’ve gone up in weight but wanted to focus on reps. Form was pretty solid. I even had someone tell me I was going to hurt my knees going so low. Depth = Check!
E. Hack Squats - 3 x 15 x 2pps+25
**In around the 2nd set I began to feel pretty peakish. Took my time between sets on this one.
Decided against doing DB RDL’s and just finished with Extensions.
F. Single Leg Extensions - 3 x 12/leg
Went home and watched some football.
For those that know, I’m a HUGE New England fan as well as a BIG Red Sox fan so Sunday was not kind to me in the least. Combine that with numerous Buffalo Bill fans in my “circles” and around 3:45pm EST Sunday, my blood began to boil.
Took a quick nap after the NE collapse and had some more food around 5:30 before deciding I needed to rid myself of whatever energy I had. Hit the gym again at 7pm and did the DB RDL’s ( 5 x 12 x 95lb’rs) plus calf raises (100 reps). 40 minutes of LI cardio and then home to watch the nightcap of the Sox-Yankees double-header. Another marathon game but I think if I ever have a child, I’m naming them ‘Jacoby’. 6hrs sleep and then up for another 60min LI cardio this morning.
Trying to fit in again…
A1. Bench Press
6 x 6 x 185
A2. Flat DB Flyes (6020 tempo)
6 x 6 x 30lb’rs
Strength was brutal on BP. Probably a lot to do with the volume on Tri’s Saturday. Form was decent to good. Since strength was an issue, I turned back the pages to use an Old Thib’s method (Optimized Volume Training) and use some tempo based work for hypertrophy.
B. SM Incline
3 x 12 x 155
Drop set
185/175/155/135 AMAP
C. Machine Flyes
3 x 15
D. HS Decline Press
3 x 12
Finished with some ABZ and then 33 minute walk on the Treadmill (2 miles).
Great work and you look amazing now. Your hard work is really paying off.
What you said about consistency is really sage.
james
Nice work
Looking very lean good job on sticking it out.
Training looks great
When you bench do you do more of a PL style bench or more of a BB style bench?
James - Yeah. Consistency is key!
Kev - Thanks.
Matty - I do more of a PL style bench. Traps/rhomboids into the bench, working on leg drive, bar a little lower and try to avoid flaring my arms.
how do you decide how many reps to hit? 12-20 is a broad range.
I’m trying to find how much volume I need to ‘feel,’ it the next day, kwim? I can do lat raises all day long.
Lifting is going great and you’re getting pretty damn lean. How much leaner you looking to get?
[quote]mom-in-MD wrote:
how do you decide how many reps to hit? 12-20 is a broad range.
I’m trying to find how much volume I need to ‘feel,’ it the next day, kwim? I can do lat raises all day long. [/quote]
Depends on how I feel MiM’s. If I’m feeling strong, it’ll likely be more towards the 12 rep range. If I am struggling that day, I may lean more towards the 20 rep range. I’ve also pyramid’d the weights/reps from 20 to 12. Lots of variety to be had.
Maybe you should start pyramiding the weight up and reps down and see how that works.
[quote]JoeGood wrote:
Lifting is going great and you’re getting pretty damn lean. How much leaner you looking to get?[/quote]
Well not too much more although I’ve been told there is still work to do (nagging bits on lower abs, love handles and glutes).
Legs could be leaner too. Might break my cardio up to 30min bike/30min t-mill to help with legs.