Start training big man we are now counting on you to beat Jake Paul into a pulp.
7 Likes
11/17/2024___ LOWER BODY POWER
hatfield squat 600x4 510x3,3
leg press 650x6,6
trap bar dl 550x5,5,5
macros: P 206, C 514, F 100
steps: 10,202
cardio: 65
sleep: 9.25
bw: 253
bp: 125/49â69
22 Likes
11/18/2024___ UPPER BODY POWER
barbell rows 350x3,3,4
weighted pull-up +45x6,8
chest supported row 360x6,6
decline bench 350x4 320x5,5,7
weighted dip +45x6,10
t-bar row 300x1 250x3,3,4
seated db shoulder press 60x10,10,10
ez bar curl 45x20,20,20
db skull crusher 25x10,10,10
macros: P 233, C 293, F 70
steps: 15,209
cardio: 65
sleep: 5
bw: 253.4
bp: 118/50â77
23 Likes
11/19/2024___LOWER BODY HYPERTROPHY
front squat 250x5,5 170x10,10,10,11
leg press 550x15,15 300x25,25,25,25
rdl 225x12,12,12
macros: P 236, C 280, F 112
steps: 16,154
cardio: 65
sleep: 4.5
bw: 253.0
bp: 121/53â74
24 Likes
The 4 demons by Trevor Smith:
The first Demon that one typically meets along their path is the DEMON OF TIRED. The DEMON of tired is most apt to strike when other events during your day have caused you stress or you are pre-occupied with something else. Sitting on your shoulder he quietly whispers to you that youâve had a long day and itâs ok not to train balls out or better yet not to train at all. I am amazed at the number of people that succumb to this DEMON and justify their actions by stating âI donât want to overtrainâ. Understanding that the body is capable of dealing with massive amounts of physical stress helps you differentiate from being actually burned out a bit and overtrained and under-rested as opposed to looking for an excuse to be lazy.
The Second DEMON that you are destined to meet is the DEMON OF PAIN. This DEMON manifests itself right towards the end of a set. Of course he always appears during your perceived moment of failure rather than your actual moment of failure. Weâve all seen this demon at work in the gym. You watch somebody doing a set of bench presses and they just âSTOPâ for no apparent reason other than the fact that the set started to become uncomfortable. âFatigue makes cowards of us allâ.this has been proven by Pavlov and a whole slew of scientists. However, where the DEMON OF PAIN is concerned, with a lot of people âThe thought of fatigue makes cowards of manyâ Actually taking a set to true failure is a foreign idea to most because it is HIGHLY PAINFUL and UNCOMFORTABLE. They have already surrendered to the DEMON OF TIRED before hand. âBending overâ if you will, before even trying to fight back. Most people who do this also seem to confuse the idea of being injured with the idea of being in pain. They are not one and the same. If one is injured, they often experience pain, however if one is experiencing pain this does not necessarily mean they are injured. The DEMON OF PAIN blurs the line between injury and pain so that you can rid yourself of any guilt for training like a *****.
The third DEMON is the DEMON OF CONCENTRATION. There is a famous story of a martial arts instructor and one of his students that I would like to share because it applies equally to bodybuilding. A martial arts instructor welcomes a new student into his dojo. This student was very excited and very eager to learn, so after the first class he approached the instructor and said âSensei, how long will it take for me to be your top student?â To this the Master replied â10 years!â. Disappointed, the student then asked: âWhat if I train every day and never miss a class?â To this the Master replied â15 years!â. Further let down, the student quickly responded: âWell what if I train twice day for 8 hours a day and never miss a class?â To this the Master replied: â20 yearsâ.Finally the student asked: âSensei, I do not understand. Why is it that every time I tell you I will train longer and harder, the longer it will take me to be the best student?â To this the master quietly responded: âWith only one eye on the path and one eye on your goal of being my best student, you will never find your way.â In simple terms, this means that you cannot partially concentrate on what you are doing in any given moment and expect to get to your maximum potential.
In the gym, the only thing that matters is the workout at hand and in particular, the exercise you are currently doing. The DEMON OF CONCENTRATION has his way when you are distracted by what someone else is lifting, what someone else is wearing, what someone else is saying of what someone else looks like. I fully appreciate that for men in particular, the advent of thongs and lycra spandex can make battling this DEMON difficult, but knowing the ways in which he operates goes a long way to defeating him. If you feel your concentration lapse, quickly pull yourself back to the task at hand. In the long run you will understand that there is a time and place for everything and you cannot have it all at once if you expect to excel in anything.
The final DEMON is the most powerful and most difficult. It is the DEMON OF CONTINUE. Day in and day out you will be faced with the afore mentioned 3 demons only to realize that you have to get up and face them all over again. This realization is the DEMON OF CONTINUE. Here is where the âIâll train tomorrowâsâ and the âIâll eat good tomorrowâsâ start playing in your mind. Anyone can stay structured and focused for one month, even three months or six months. But can you stay focused and on your path and face the DEMONS everyday for the REST OF YOUR LIFE? That is the question. This is where you can gain ground on those that are seemingly so far ahead of you now. They wonât be able to beat the DEMON OF CONTINUE. But trust me if you do, you will surpass them very quickly. A few years ago people would have laughed at the idea of Ronnie Coleman being Mr. Olympia?..now it appears as if nobody will beat this guy and he will be the best Mr. Olympia of all time in terms of his physique. The same can be said about Nasser. He competed in 30 pro shows before his constant battling of the DEMON OF CONTINUE paid off in one of the most massive physiques to ever step on a pro stage.
In short, understand that you are given an opportunity that many people will never have when you step into the gym. There will be a lot of factors playing against you, many distractions. It is all in your hands whether or not you make the most of your time and subsequently your physique or if you wind up another could have been with your destiny in the hands of one or all of THE FOUR DEMONS.
22 Likes
11/20/2024___ BACK/SHOULDERS HYPERTROPHY
barbell row 225x10,10,10,10
chest supported row 230x12,12,12
cg seated cable row 140x12,12,12
meadows row 70x15,15
t-bar row 180x15,15
cg lat pulldown 140x20,20
seated db shoulder press 40x25,25,25
upright cable row 20x15,15
standing rear db fly 60x20,20,20
macros: P 229, C 141, F 82
steps: 13,741
cardio: 65
sleep: 7
bw: 254.4
bp: 137/60â67
23 Likes
Looking sharp big fella. Quality
2 Likes
Well you look great. You have a ton of muscle on that frame!!!
4 Likes
With the volume of muscle you have, water will play a massive factor in terms of weight day to day. You look good mate. How has your gym performance been the last 2 weeks ?
3 Likes
sounds like you are in a great place, dont sweat the details just keep grinding mate.
3 Likes
11/21/2024____REST
macros: P 274, C 222, F 78
steps: 11,897
cardio: 65
sleep: 7.5
bw: 254
bp: 121/44â74
14 Likes
11/22/2024___ CHEST/ARMS HYPERTROPHY
flat db press 90x10,10,10,20
incline db press 60x12,12,13
incline bench press 230x12,12,10
incline cable fly 20x15,15
drag curl 35x25,25,25
db concentration curl 25x25,25
ez bar spider curl 45x25,25
cambered bar tricep extension 45x25,25,25
cable press downs w/ rope 45x25,25
single arm tricep pulldown 35x25,25
macros: P 240, C 181, F 77
steps: 14,470
cardio: 65
sleep: 5
bw: 251.6
bp: 114/52â74
23 Likes
11/23/2024____REST
macros: P 281, C 296, F 61
steps: 15,741
cardio: 65
sleep: 7
bw: 251.6
bp: 133/61â81
15 Likes
Youâre starting to look lean! (As well as huge.) Great work!!!
1 Like
Thank you
1 Like
11/24/2024____REST
macros: P 162, C 73, F 79
steps: 14,440
cardio: 65
sleep: 6
bw: 248.4
bp: 121/53â75
13 Likes
11/25/2024___ UPPER BODY POWER
barbell rows 350x3,3,3
pull-up 10,10
chest supported row 360x6,6
decline bench 350x1 320x5,5,2
dip 10,9
seated db shoulder press 60x10,10,10
ez bar curl 45x20,20,20
db skull crusher 25x10,10,10
macros: P 132, C 125, F 65
steps: 12,740
cardio: 65
sleep: 7
bw: 248.6
bp: 118/51â69
24 Likes