2017 season

[Distilled Water]

Back thickness and biceps

Smith Dead Stop Rows
Work up to 275 for 15
-3 sets to failure at 15reps

DB dead Stop Rows
-3sets 100x10

Cable medium grip row
Cable neutral grip wide row
Machine cable high Row
3 rounds of 20reps
60sec rest

Single arm Cable curls
3x12

EZ bar Cable curls
3x20

Hammer Rope Curl
1x32

 

[Distilled Water]

Quads

Leg extensions
50.40.30.20.10

Smith narrow squats
5x225x20

Leg press narrow low
1 set to failure with 8 plates

Single leg extensions
5x20

 

[Distilled Water]

Chest and shoulders

Fly machine
4 sets of 20

Cable flys
-super set
BB decline bench
4 sets of 15-20

Hammer iso Flat Bench
4x245x20
-drop last set
155x22

Incline DB Bench
3x100x10

Low Cable Flys
3x15

Rear Delt machine
4x85x30

Standing Side laters
4x20x25-30

Machine over head press
4x10-15

 

[The Solution]

How much weight you up!?

 

[Distilled Water]

How much weight you up!?

I only weigh myself Tuesday morning when I check in or if something seriously looks off

 

[Distilled Water]

This was from check ins on Tuesday at 207. Other pic was 210 I believe in feb of this year?

 

[Distilled Water]

Hit hams yesterday

Single leg curls
4x15

Seated leg curls
4x12

Lying leg curls
4x10

Single leg press
4x30

Smith lunges
4x15

Everything is feeling good joint wise so this week we’re going to start pushing workouts more. Mostly intensity sets with hams (which I’ll be training 3 times per week) obviously each workout won’t hit an intensity set but saturdays will.

Mon/Wed will be lighter hamstring days (Monday paired with shoulders and Wednesday with quads)

 

[Distilled Water]

Arms...worst training day of the week but tris are a little sore which is sweet maybe they’re growing....

EZ bar 30’s (same concept as 21’s)
EZ bar overhead Ext
4 rounds

Double DB Hammer curls
Double overhead DB ext
4 rounds

Preacher Curl
Cable double arm kick backs
4 rounds

Single arm Reverse Cable curls
Rope press downs
4 rounds

I don’t really track weight with arms bc sometimes I get a phenomenal pump and load with less weight

 

[Distilled Water]

Shoulders and Hams

Seated BB behind the head press
Worked up to 235x10

DB overhead Press
100x15
120x12
130x11

Hammer Behind the head press
275x13
275x12
275x10

DB side laterals
3 sets of 45x10-12
-drop set
20 until failure

Seated lateral swings
3 sets of 35x30

Leg press heels high and wide
3 sets of 30

Seated leg curl
4 sets of 15

DB stiff deads
4x55x20

 

[Distilled Water]

Was 209 this morning. Carbs bumped to 430

 

[Distilled Water]

I did my body fat thing again today I had posted about earlier in this thread.

Weight was 214 at time of test. BF was 7.8% and LBM was up 8lbs.

 

[Distilled Water]

212 first thing in the morning

 

[Distilled Water]

Calorie bump
Pro-400
Carbs-450
Fat-85

 

[Distilled Water]

Been slacking on updates trying to be more active in other threads. My schedule has been a little all over the place with training.

Quads Saturday (Sunday off day)
5 sets extension

Hack Squat
Added 45 to each side until hit 15 Rep max (goal)
495x13

Hammer Leg Press
Same idea here but started much higher
15x14
(15 plates per side)

BW walking lunges
Down and back length of gym

Single leg extensions
4x20

 

[Distilled Water]

Back day today

MAG grip wide lay pull downs
185x15
195x15
205x15
215x13

Hammer lateral Pull down (underhand grip)
185x15
185x15
185x14
185x13

Hoist Lat Pull down
245x12
245x10
245x9

MAG grip seared roe medium grip
DB pull over
3 super sets

Rack deads
Working my way up and with 315 felt a pull in my Tricep so I shut it down. No real pain, just feels like some DOMS right now

 

[Distilled Water]

Hamstrings today. Missed yesterday, furnace went out at the crib but were back now

Seated leg curls
Worked up to 205x10

Single leg curls
60x8
70x7
80x6
-15 partials

High position leg press
Worked up to 24 plates for 12
Drop 2 plates set 12 (2min rest)
Drop 2 plates set 12 (2 min rest)
Drop 4 plates set 20
Drop 4 plates set 20

Smith Front Squat
135x22
135x22
135x20

Adductor
3 sets of 25

Walking lunges (bb on back)
3 sets length of gym

 

[Distilled Water]

Shoulders today. Still getting back in the groove with these.

Free Motion over head press
Worked up to 3 hard sets with 150 for 15

Standing side DB laterals
35x12
40x12
45x12
-drop set
15xfailure

Spider Crawls
3 rounds 60sec each

Straight Bar upright rows
3 sets of 70x20

Life fitness over head press
3 sets of 120x20
-3 sec negative w pause

Cable single arm side laterals
3 sets of 20

Banded face pull apart
Green band 1 set to failure

 

[The Solution]

I have been doing a lot of spider crawls and scrape press's (focusing on form and tension). I have never felt my shoulders so engaged before. amazing what some things really trigger proper mind muscle connection.

 

[Distilled Water]

I have been doing a lot of spider crawls and scrape press's (focusing on form and tension). I have never felt my shoulders so engaged before. amazing what some things really trigger proper mind muscle connection.

I’ve been forced to use them and they’re working awesome. Lingering left shoulder issues have made for a trickle down on things that cause pain on rear Delt movements and these feel good and target my delts

 

[The Solution]

I’ve been forced to use them and they’re working awesome. Lingering left shoulder issues have made for a trickle down on things that cause pain on rear Delt movements and these feel good and target my delts

Do you have any other injuries that nag on you?

 

[Distilled Water]

Do you have any other injuries that nag on you?

Not really. AC joint/Left trap/biceps tendinitis on my left side. Which all started from biceps tendinitis

 

[Distilled Water]

Trained arms yesterday. Gay....back thickness today

Deads from floor
-reset each rep, no bounce
Worked up to top set 365x11

BB rows
225x15
245x15
275x12
275x11

Super set
Hammer DY Rows
Seated Cable Row
4 sets 8-12reps

Seated Wide Grip Cable Rows (neutral grip)
4 sets of 12-15

 

[Distilled Water]

Chest today

Fly machine
4 sets 15-20
-double drop set on last set

High cable Flys
Decline BB bench
-super set
4 rounds 10-15reps
Used 205 for all 4 sets on bench

Flat Lift-time Bench press
4 sets of 15
-stack +10lb Weight

Free motion incline press
4x70x15

Cable cross overs
2 sets of 30

 

[Distilled Water]

Weekly update....haven’t worked out, tracked a meal or done cardio in a week. I also haven’t weighed myself.

Have kind of fallen into IF this past week after fasting for 20hrs (fri 7pm until Saturday evening). I’ll probably stick with this 18/6 window as it works out well at the moment.

Check that I did train back Sunday with my cousin and then smashed some steak, eggs and hash browns at a Mom and pop diner back home (after an 18hr fast)

I also haven’t pinned anything since last Wednesday. Just kind of not feeling like doing anything at the moment. Just enjoying the holidays. I’ll probably get back to everything mid next week. Have New Years even plans. I’ll be sure to take update pics when I start trying to be a bodybuilder again. When I do it’ll be a hard cut for 2 weeks (HIIT cardio, low carbs and no refeeds) to reset then see how I feel.

 

[Distilled Water]

Monday starts the “RESET” phase. I’ll go back on TRT and keep on bloods. May last 4 weeks may last 12. But here’s what’s on deck

-DRASTIC reduction in carbs out of the gate
-500iu HCG mon/wed/fri (5,000iu worth)
-200mg test/wk
-50mg clomid for 28 days
-12.5 aromasin ED

On the supplement front we’ve got
-X-gels (hydromax and carnitine)
-Reduce-XT
-Vasoburn
-muscle gelz Andre-shred
-500mg metformin HCL am/pm
-Yohimbine pre cardio
-Focus-XT pre cardio

Health supps
-CEL TUCDA 2 caps/day
-CEL cycle assist (split am/pm)
-500mg Citrus Bergamot
-600mg NAC
-600mg ALA
-5 caps/day Morphogen Morphoprime

 

[cstallion]

Monday starts the “RESET” phase. I’ll go back on TRT and keep on bloods. May last 4 weeks may last 12. But here’s what’s on deck

-DRASTIC reduction in carbs out of the gate
-500iu HCG mon/wed/fri (5,000iu worth)
-200mg test/wk
-50mg clomid for 28 days
-12.5 aromasin ED

On the supplement front we’ve got
-X-gels (hydromax and carnitine)
-Reduce-XT
-Vasoburn
-muscle gelz Andre-shred
-500mg metformin HCL am/pm
-Yohimbine pre cardio
-Focus-XT pre cardio

Health supps
-CEL TUCDA 2 caps/day
-CEL cycle assist (split am/pm)
-500mg Citrus Bergamot
-600mg NAC
-600mg ALA
-5 caps/day Morphogen Morphoprime

So what do you expect from Metformin? I ask because I was recently diagnosed borderline Type 2 so my doc wrote me a script for it. I begged for a few more months so I could start training again and improve my diet. But I’ve read Metformin can really help with recomping and cutting so I’m wondering if I should go ahead and add it to the mix. Problem is I’ve read on other forums that it doesn’t jive well with muscle gains.

 

[booneman77]

So what do you expect from Metformin? I ask because I was recently diagnosed borderline Type 2 so my doc wrote me a script for it. I begged for a few more months so I could start training again and improve my diet. But I’ve read Metformin can really help with recomping and cutting so I’m wondering if I should go ahead and add it to the mix. Problem is I’ve read on other forums that it doesn’t jive well with muscle gains.

Iirc the timing of it makes most of the difference. So long as you’re not taking it right before the workout I believe you’ll be fine (or have such a minimal impact you’d never notice)

 

[cstallion]

Iirc the timing of it makes most of the difference. So long as you’re not taking it right before the workout I believe you’ll be fine (or have such a minimal impact you’d never notice)

Thanks for the response. So if I’m Intermittent Fasting, maybe 500mg with my first meal at noon and another 500mg with my last meal at 8 pm? Also, does Metformin really lower testosterone? I’m on TrT so I figured it probably wouldn’t hurt my levels too bad.

 

[Distilled Water]

So what do you expect from Metformin? I ask because I was recently diagnosed borderline Type 2 so my doc wrote me a script for it. I begged for a few more months so I could start training again and improve my diet. But I’ve read Metformin can really help with recomping and cutting so I’m wondering if I should go ahead and add it to the mix. Problem is I’ve read on other forums that it doesn’t jive well with muscle gains.

Help reset insulin sensitivity and there’s some studies about it helping with just longevity. It’s super cheap.

I wouldn’t worry about the muscle gain crap. It’s widely used in bodybuilding and by guys much larger than myself.

Your layout looks good to me.

 

[cstallion]

Help reset insulin sensitivity and there’s some studies about it helping with just longevity. It’s super cheap.

I wouldn’t worry about the muscle gain crap. It’s widely used in bodybuilding and by guys much larger than myself.

Your layout looks good to me.

Awesome man! Thanks so much! And one last question if I may: its ok to take things like a multivitamin and fish oil at the same exact time (like same meal) as Metformin, right? Meaning Met won’t mess with absorption of those things?

 

[Distilled Water]

Awesome man! Thanks so much! And one last question if I may: its ok to take things like a multivitamin and fish oil at the same exact time (like same meal) as Metformin, right? Meaning Met won’t mess with absorption of those things?

It shouldn’t to my knowledge

 

[Distilled Water]

Update:

so TRT turned into PCT....haven’t pinned since the week before New Years. I forgot and didn’t refill my script and have just been too busy to so ??*.

Friday will be 3 weeks total? I don’t look or feel horrible so idc. Still need to upload pics. Weight is holding 215-218 depending on the day before carbs (none of off days)

I honestly feel really good for where I’m at and doing. A little softer than I’d like but hey, I’m natty now lmao, jk. Strength is still solid. Incline 275 for sets of 8. Squatting 405 for sets of 6 and rack deads 495 for sets of 6-8

I’ll probably stay like this and get bloods done after a full pct and see where test is after almost 1.5 yrs of TRT

 

[Distilled Water]

Update

Carbs still low and cardio has changed to a HIIT/steady state hybrid

Basically pro/veggies during the day and only powdered carbs around workout. Fats are morning and before bed from omega-3 eggs and fish oil

Training 5-6days per week. Pretty decent amount of volume (22sets for Hamstrings today)

Leg day protocol

Pre-workout (about 15-30min pre)
15-20gr whey iso
25gr HBCD
1 scoop Celluvol or Volugen
5iu Humalog
500mg carnitine

Intra
70gr vitargo
3 scoops MPA pharmgrade
10gr Creatine Monohydrate

Post Workout
2.5 scoops whey
5gr Leucine

Non-leg day protocol
Pre-Workout (30-45min pre)
2 cups egg whites
2 packets instant grits
300mg ALA

Intra
2 scoops pharmgrade
10gr glutamine

Post-Workout shake
10gr creatine Monohydrate
5gr leucine
300mg ALA

Post-Workout “meal”
2.5 scoops whey
1 cup oatmeal

 

[Distilled Water]

Update.

I think I’ve entered the old man zone. Strength is still super high, leaning out in my chest and arms but belly and low back fat is just chilling. Look great in a tank lol

 

[Dukethumper]

Update

Carbs still low and cardio has changed to a HIIT/steady state hybrid

Basically pro/veggies during the day and only powdered carbs around workout. Fats are morning and before bed from omega-3 eggs and fish oil

Training 5-6days per week. Pretty decent amount of volume (22sets for Hamstrings today)

Leg day protocol

Pre-workout (about 15-30min pre)
15-20gr whey iso
25gr HBCD
1 scoop Celluvol or Volugen
5iu Humalog
500mg carnitine

Intra
70gr vitargo
3 scoops MPA pharmgrade
10gr Creatine Monohydrate

Post Workout
2.5 scoops whey
5gr Leucine

Non-leg day protocol
Pre-Workout (30-45min pre)
2 cups egg whites
2 packets instant grits
300mg ALA

Intra
2 scoops pharmgrade
10gr glutamine

Post-Workout shake
10gr creatine Monohydrate
5gr leucine
300mg ALA

Post-Workout “meal”
2.5 scoops whey
1 cup oatmeal

Is the Volugen you use the one by Morphogen, I use Alphagen and Volugen and they are both amazing

 

[Distilled Water]

Is the Volugen you use the one by Morphogen, I use Alphagen and Volugen and they are both amazing

Yes! I still have a tub of alphagen from like 2 years ago, it’s grape....I hate grape. But other than that, I agree. Solid products.

 

[Dukethumper]

Yes! I still have a tub of alphagen from like 2 years ago, it’s grape....I hate grape. But other than that, I agree. Solid products.

The new formula is amazing, you should hop on, the two paired is insane

 

[Studhorse]

Update.

I think I’ve entered the old man zone. Strength is still super high, leaning out in my chest and arms but belly and low back fat is just chilling. Look great in a tank lol

Welcome! lol

 

[Derek Wilson]

207 this morning

Back looks so great!

 

[Derek Wilson]

The new formula is amazing, you should hop on, the two paired is insane

A good one.

 

[Derek Wilson]

Trying to make my back!

 

[Derek Wilson]

Working on it...

 

[Distilled Water]

Who’s going to the Arnold?

 

[The Solution]

Porter is the man


Good to meet you today at the MPA Booth man.