Taman bro , thats ONE SWEET Personal Record , congratz bro! And damn those squats are coming out mighty nice!! Keep it up bro!! In my next macrocycle of 5/3/1 I'll be adding cleans and jerks to the rotation , hope I can get to the weight you handle in some years!! Keep it up bro!
Keep pluggin' man, you'll get there. Remember, I have about 120lbs on you and frankly for my size, the iron I handle is not very impressive.
Oh hell yeah you got more lbs and years of experience than me broKeep pluggin' man, you'll get there. Remember, I have about 120lbs on you and frankly for my size, the iron I handle is not very impressive.
Popped 2 tabs of each and some BCAA +Focus XT and hit the iron early today. Did not really have to but that drive is kicking in. Will post details and nitrition info after. Broke fast at 10, will cut it of around 6 or before. Post W/O was 3 scoops Dymatize, 38 g Waxymaize mixed with more BCAA and a Wheaties Fuel bar. Lunch is hotwings and salad bar
Been toying with an idea and would like some input. Given that the strenght gains are starting to kick in, I really do not want to roll back to 65% next week. I can either bump everything by 10/15 pound respectively and go to 75% but that leaves week 6 at a deload or I was thinking of just adding 5/10 pounds to all of this weeks sets, then bump another 5lbs and go 75 and 85% for the last two weeks. Any thoughts?
PS: Had to keep the cardio short so I could get to work, but did get in 15 minutes for 122 cals to add to the burn.
(Note to self: Total BCAA thus far today - 36g)
but hopefully in some years down the road I'll be able to play with bigger weights than the ones I handle atm !! ^^ its all about keeping your eye on the prize and never giving up!! haha, keep it up bro! and as for ditching the deload , I say go for it , if you feel good and don't feel neural fatigue or physical either , go for it !
Thank you kindly my friend, good to see you, been a while :sadwavey:
Yeah, it's all good now. Just that ****ty, soulless 80's pop drivel was an insult to my metal head sensibilities. Big deal? Not really, just where my head was at at that time LOL.
I will be adding agmatine to the mix. Lets see what happensGonna try to make this a burn day of burn days. Have yet to break my fast, likely will around 4. Started off w/ 12g bcaa, 1 scoop Focus XT, waited about an hour. Rode a challenging bike route on the outskirts of town on my bike. It is only about 3-4 miles and takes 22-25 minutes but is hilly as heck and seems the wind is never at your back. I always have my phone for tunes and in case I get hurt, but the one thing I love about this ride is it doesn't matter how much my quads are crying, ain't no one coming to get my ass unless I get hit, it's just me and the road! Hit another 15 or so minutes when I got back into town, total of 38 mins, estimated burn of 498 cals.
On another note, when I got back, the mail had come and along with it my Agmatine from SS/PES. Popped 1000mg while still fasting. Will see what that does for this run
Agmatine is the best non-hormonal supplement for pumps I've used. I think you will enjoy itI will be adding agmatine to the mix. Lets see what happens
Was like that all damn weekend. Not sure if if is the onset of some lethargy or just not having acclimated to the weekend heat spike. Anyways, my brother came up from Southern Ohio yesterday so we had a family gathering, did not get stupid but did not deny myself either, still fed from 12:30-8:30, capped things off with a half pound hamburger patty, did get in a 20+minute bike ride with my youngest before I ate anything.Congrats on getting some sleep! I always feel ready to take on the world after a day or two of great sleep.
Heard Loud & Clear... My Bad! So I went back a few pages and I see good records of your workouts (very strong, nice) keeping up with your macros, etc. But, I have not seen a weigh-in update in a while? Just curious as to what you are down to these days?Doc,
I don't mind you pimping your promo, but would appreciate it if you could make some type of contribution/input to the thread
Was 259 Sunday morning. Given that I expect to gain some mass in this endeavor, I am not tracking the scale a whole lot, just basically going by what the mirror tells me and thus far, I like the changes I am seeing.
Nice, well everything seems to be on track, do you have a number or a look in your mind that you are shooting towards?
Just want to get as lean as I have ever been, love handle free for the first time in my life, but while hopefully still gaining mass/strength as that is and has always been what drives me.
Sounds like you are on the right track bro! Going by the mirror is always the way to do it. That scale can lie to you. I know all about it!
Yeah, definately like what I am noticing. Too bad the new veins probably won't show much in the "after" pics but the decreased waistline and start of some striation in my delts hopefully will. I realized last night that I again have to drill more holes into my heavy belt
Look at that. PRs at 85%. Very nice. Def looking forward to when you reassess you 1RM for your major lifts.Yeah, definately like what I am noticing. Too bad the new veins probably won't show much in the "after" pics but the decreased waistline and start of some striation in my delts hopefully will. I realized last night that I again have to drill more holes into my heavy belt
5/30/12 Day 3, wk 4 (85%+)
8:45-9:40 Had to cut things short by skipping the shrugs, will throw them in Friday with Delt/Chest/Lat work. Time just got away from me today. This was a fasted workout, still had some issues with light headedness and some related mild naseau by the end of the workout, think I need to forgo the agmatine, at least before AM lifting.
DL 5x5 @340 (Made my shins bleed, that is keeping things very tight!)
Front Squat 195x8, 225x6/6 (PR)
Back Extension w/100 lb DB held to chest 12/12/10
Side Bends 3x12/12 (Still going light for these)
Got a 9-10 hour work day ahead of me and my ass is kicked LOL, we'll get through it though!
Agreed, the scale can be a real Mother-Fugger! Mirror is your true judge!
Nothing like good form and bloody shins to make a deadlift day a GOOD day bro! Congrats on the front squat PR! Out of curiosity what kind of grip do you use bro? I always have a problem with this one with the bar strangling me to dead of I don't do the crossed-arm grip X_X!Yeah, definately like what I am noticing. Too bad the new veins probably won't show much in the "after" pics but the decreased waistline and start of some striation in my delts hopefully will. I realized last night that I again have to drill more holes into my heavy belt
5/30/12 Day 3, wk 4 (85%+)
8:45-9:40 Had to cut things short by skipping the shrugs, will throw them in Friday with Delt/Chest/Lat work. Time just got away from me today. This was a fasted workout, still had some issues with light headedness and some related mild naseau by the end of the workout, think I need to forgo the agmatine, at least before AM lifting.
DL 5x5 @340 (Made my shins bleed, that is keeping things very tight!)
Front Squat 195x8, 225x6/6 (PR)
Back Extension w/100 lb DB held to chest 12/12/10
Side Bends 3x12/12 (Still going light for these)
Got a 9-10 hour work day ahead of me and my ass is kicked LOL, we'll get through it though!
My front squat grip lets the bar push against my windpipe a bit too, I just push through it. I grip with my hands about 6 inches apart, elbows folded and upper arms elevated till my front delts pop up, leaving a rease for me to rest the bar in. Mattrag or copycat may be better dudes to ask about this.
Yeah I'll ask around :/ its just there's only 2 powerlifters in my gym and they both use the bent elbow grip and they don't get choked , yet they tell me to always work on my flexibility so I can get elbows higher...tomorrow I got to do em though , I'll check my form tomorrow again...also how are the sides going bro?
Yeah keep an eye on that BP bro, good stuff they have been minimalSides have been minimal, BP is good
Major reason I have never been a huge fan of front squats, but I do enjoy them on the smith machine, obviously easier to control and more stability!
Squatting in the smith machine screws my lumbar discs doc
Damn bro! Thats one hell of an OH bro! Keep it up bro!, and yeah good idea on the joint fixx , if it doesnt work , bro better get a lot of cissus , chronditine or however it is spelt and buttloads of fishoil! That sh*t is magic I tell you!Squatting in the smith machine screws my lumbar discs doc
6/1/12 Day 4, wk 4 (85%+) NOTES: Overslept today so we did not get any AM cardio done. Did bump the OH Pressed to 175 but it felt heavy coming off the rack and I got a bit cheap on my depth. This is odd for me as this is generally a very strong movement for me. Oh well, everything else is moving along nicely.
4:50-6:15
Standing OH Press 175x5, 170x5/5/4, 165x5
Incline DB Press (Increased the angle so I dropped weight, I think it was 45 degr. this was a nice feel)
75'x x12/12/9
Tate Press 45's x12/12/10 (Jumped this plateau, felt solid through all reps and sets, PR)
BO DB Row 125x12/12, 10/10, 10/9
Cross Body Hammer Curl 35x10/10, 10/10, 8/8
Seated Concentration Curl 30x8/8, 8/8
Behind back Shrug 315x12, 335x9/8
Planks 5x45 hold/15 rest
Fed from 12:30-8:30 2787 cals (198 carbs, 217 protein [plus 54g bcaa], 123 fats) with an estimated burn of 4300. Gonna be moving from straight milk thistle to AI Cycle Support starting tonight. Everything has been fine, just got some from a friend, figured I would start using it. My elbows are starting to feel pretty tore up, gonna be running a parallel log of AMS' Joint Fixx, this will be a good test of their product.
Am going to run a "quasi deload" next week, bumping everything but OH Presses and rolling back to 75%. May even decrease volume on most of my assist stuff too, not sure yet. Gonna drop OH Presses to 195 training max and clean up my depth a bit. DL getting bumped to 410, squat @ 380, bench to 290 and Power Cleans to 185.
Just ran out of Cissus but am using 2g oral fish oil tabs plus 1 Ageforce Omega 3/CoQ10 patch daily as well as Forged Joint Repair 2 caps daily. With my history of shoulder and elbow flare ups, I will indeed be impressed if this Joint Fixx gets the job done!
Thank you brotha! Feels like my bicep stuff is so weak by comparison, but a large part of that is because I refuse to swing reps for curls.
Haha yeah sundays are bad ass for making them burn days , how many kCals are gonna eat today big man?
1800-2000 range.
There are times I wake up ravished, especially with running all these anabolics. That is part of the reason I bumped my lifting day cals a bit. When I do give in ( which to be honest, I don't always report) I try to limit the damage by eating fruits/fresh veggies.
Do what I do...keep a binging tupperware in the fridge at all times , I have it there only for EXTREME cases , when I really can't hold out no more (specially when I push the fasts to 20-24 hours for autophagy) I just wanna EAT something , A LOT , I have a huge ass tupperwere there with sliced and diced cabagge , lettuce , cucumber , carrots and at the bottom (if I reach it) some apple and strawberries all cut up in tiny little pieces , I just ravage that thing seriously...and its at most 200-300 cals for tuperware ALL in veggies and healthy fiber haha xD so not really a cheat but it fill you up or make you wanna stop at least
Nice strat bud! TyDo what I do...keep a binging tupperware in the fridge at all times , I have it there only for EXTREME cases , when I really can't hold out no more (specially when I push the fasts to 20-24 hours for autophagy) I just wanna EAT something , A LOT , I have a huge ass tupperwere there with sliced and diced cabagge , lettuce , cucumber , carrots and at the bottom (if I reach it) some apple and strawberries all cut up in tiny little pieces , I just ravage that thing seriously...and its at most 200-300 cals for tuperware ALL in veggies and healthy fiber haha xD so not really a cheat but it fill you up or make you wanna stop at least
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