3/6___LEGS B
leg press 400x20,20
rdl 90x10,10
roman chair 45x10,10
calf raise x20,20
adductors x20
bodyweight 260
3/5 macros
p 467
c 218
f 85
3/5 steps
22,169
15 Likes
Have to start calling you Gaston
3 Likes
3/7___PUSH A
flat barbell bench 230x16,16
standing barbell ohp 140x6,7
dips 7,7
drag curl 35x20,20
reverse grip cable curl 20x20,20
pec fly 20x20,20
cable front raise 20x20,20
cable lat raise 30x20,20
tricep pushdown 40x20,20
db lat raise 25x20,20
bodyweight 259
3/6 macros
p 442
c 225
f 80
3/6 steps
10,130
17 Likes
Nice benching!
1 Like
3/8___day 2 pull
Wide grip lat pull downs 3x 8-10 ā 110x11, 120x12, 125x13
Barbell row. 3x 6-8 ā 225x10, 9, 8
Pull ups. x 3 failure ā 5, 6, 6
Db rear delts 3x 10-12 ā 25x13, 15, 10
Barbell curls. 3x 10-12 ā 75x10, 12, 10
Concentration curls 3x 10-12 ---- 25x12, 12, 12
bodyweight 260
3/7 macros
p 362
c 225
f 89
3/7 steps
14,758
16 Likes
3/9___DAY 3 LEGS hamstring focused with a little quad
barbell rdl 225x9,6,10
barbell Hack squat 135x8,8,6
hyperextensions 45x10,10,10
leg curl 50x8, 25x10,10,
calf raises 12,12,12
bodyweight 260
3/8 macros
p 301
c 244
f 98
3/8 steps
10,777
19 Likes
3/10___DAY 4 REST
bodyweight 260
3/9 macros
p 394
c 191
f 71
3/9 steps
12,857
15 Likes
For hamstrings, i always found partial ROM to work better than full RDL. I never go all the way straight, that way it keeps tension on the hams. You might like this as well, if you havent tried it before.
4 Likes
Thank you. Iāll try that next time.
1 Like
I do the same thing. Slight bend at the knee and down till I feel a big stretch.
1 Like
from left to right how many people over are you in the picture?
do you stand back up straight?
maybe I didnāt understand but I thought he was telling me donāt stand all the way up.
2 Likes
I donāt see pictures but i go probably 10-15Ā° shy of vertical - enough to keep tension on the hamstrings the whole time. I also cue the āhips to bar - bar to hipsā glute drive, if that makes any sense.
You have it right.
1 Like
3/11___DAY 5 PUSH
close grip bench 250x8,9,8
db shoulder press 60x8,8,8
incline db fly 10x9,10,10
cable lateral raise 40x10,10,10
overhead tricep extension 40x10,10,10
bodyweight 262
3/10 macros
p 334
c 190
f 49
3/10 steps
16,872
20 Likes
3/12___DAY 6 PULL
weighted pull ups +25x6,5,5
rack pulls 405x4,5
neutral grip pull downs 130x14 ,140x12 , 150x9
chest supported row 300x5,5,5
incline db curls 25x10,10,10
hammer curls 35x10,10,10
bodyweight 261
3/11 macros
p 323
c 203
f 62
3/11 steps
16,417
23 Likes
3/13___DAY 7 LEGS quad focused with a little hamstring
squats 330x5,2 240x7
leg press 470x9, 380x10,10
leg extensions 50x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12
bodyweight 262
3/12 macros
p 342
c 226
f 73
3/12 steps
15,358
23 Likes
3/14___DAY 8 REST
bodyweight 266
3/13 macros
p 358
c 191
f 81
3/13 steps
12,106
16 Likes
Apologies if this is detailed in an earlier post, but what does 350-some grams of protein look like across a day? Are you supplementing with shakes? Iāve been hitting 280-300 spread across four meals, and I find that anything over 75 grams in one feeding transfigures into cement in my stomach.
1 Like
Are you enhanced or on TRT?
What protein sources are you using? Drinking fluids before during and after meals helps. Going for a 10 minute walk after eating helps a lot too.
2 Likes
Thank you for the detailed snapshot. I admire your commitment to the lean and clean protein sources. Maybe bodybuilders arenāt married to six meals a day because theyāre worried about a āsteady trickleā of amino acids, but rather because itās the only practical way to fit in so much protein.
3 Likes
280-300 puts me at 1.33-1.43 grams of protein per lb/bodyweight. I plan to keep the protein right there through this gaining phase, so that ratio will fall to 1.2-1.3 grams/lb. Would you suggest that I drop it?
I do the ten-minute walks after every meal, but Iāve actually found that drinking makes me more uncomfortable when Iām eating substantially. Iāll down two liters with electrolytes upon waking, then spread out two more liters between subsequent meals. I try not to drink anything after dinner because I already wake up too often to pee (prostate markers are fine in recent bloodwork).
I hopped on HCG monotherapy a few months ago, which has brought my total T from 250 to damned near 1000. Hugely improved my quality of life. I run 12 units every day with an insulin needle (doc prescribed 4x week, but I divided the total dosage into daily administrations because the staggered schedule inflames my OCD).
3 Likes