EPIC resolutions UNLEASHED

[TheMovement]

Kneeling leg curl?

 

[CJNator]

You've been doing a **** ton of volume man! Workouts look crazy lol.

 

[pfresh]

Kneeling leg curl?

Like a lying leg curl only standing. You do one leg at a time. The machine is labelled kneeling leg curl at my gym. Ill take my phone out on the floor with me next workout and snap a photo of it. Hits hamstring.

 

[TheMovement]

Like a lying leg curl only standing. You do one leg at a time. The machine is labelled kneeling leg curl at my gym. Ill take my phone out on the floor with me next workout and snap a photo of it. Hits hamstring.

I gotcha now. I pictured it first and only imagined heavy leg cramps to follow lol

 

[pfresh]

You've been doing a **** ton of volume man! Workouts look crazy lol.

I've been trying to hit things just hard enough so that they just recover in time for the next workout. Ive kind of always trained high volume. Even when i do full body workouts i tend to do 8 or so sets per body part. Ive been hitting every body part twice a week. I really try to deplete my glycogen so that when i carb up post workout my body sucks up everything i give it and i stay lean while adding size/strength. Seems to be working so far as my strength seems to be progressing while my weight is actually down a pound since i started this log. I will be posting proper progress photos at the beginning of February.

 

[pfresh]

I gotcha now. I pictured it first and only imagined heavy leg cramps to follow lol

I used to get leg cramps from leg curls every time i trained legs. I dont get them anymore. I think its the hydro3 that helped eliminate that issue. The one day i didn't take hydro3 and hit leg curls and i cramped up bad and couldn't move for like 5 minutes. I used to also only do 2 sets of leg curls then do something else and come back later and do another two sets. Now i have no problem doing straight sets of leg curls without a break in between

 

[CJNator]

I've been trying to hit things just hard enough so that they just recover in time for the next workout. Ive kind of always trained high volume. Even when i do full body workouts i tend to do 8 or so sets per body part. Ive been hitting every body part twice a week. I really try to deplete my glycogen so that when i carb up post workout my body sucks up everything i give it and i stay lean while adding size/strength. Seems to be working so far as my strength seems to be progressing while my weight is actually down a pound since i started this log. I will be posting proper progress photos at the beginning of February.

Try doing g rest pause training, I'm going to start that again after Osta.

 

[pfresh]

Try doing g rest pause training, I'm going to start that again after Osta.

Ill do some reading up on this, this week

 

[CJNator]

Ill do some reading up on this, this week

I got you with a quick website about it, I'll pm u.

 

[pfresh]

I got you with a quick website about it, I'll pm u.

Thanks man!

 

[pfresh]

Pull workout

I had a great workout out today. Surprisingly so as for the last two days I've been feeling exceptionally drained. I decided to have a nice carb load tonight.

 

[pfresh]

Yesterday was a rest day and i almost took today off too. The only reason why i didn't rest today as well was because i really wanted to carb load up. I think i haven't been feeling that great because calories are too low for the work load i have been doing. I may rock some big backloads this week.

On a brighter note, every workout i seem to be getting stronger while weight stays the same.


Workout log
T bar rows
145 *warm up for 2 sets
195*8
195*8
170*11
170*10
145 *12

One arm dumbbell rows holding dumbbell rack
85*12
85*12
85*11
85*12

Wide grip lateral pull downs
160*14
160*12
160*11
160*9

Close grip underhand pull downs
200 *6
180 *10
180*9
180*8

Rear laterals
22.5 *12
22.5 *10
17.5 *12
17.5 *12

Shrugs dumbbell
85*10
75*12
75*10
65*14

Spider curls
70*11
70*10
70*9

Hammer curls
35*12
35*10
30*12

Cable ab crunches to failure for 5 sets
100*2
85*3

Lying leg raises to failure for 4 sets

 

[TheMovement]

Any Negative sides thus far?

 

[pfresh]

Any Negative sides thus far?

Only positives to note thus far in the log. I guess a negative could be the increased hunger but for most guys that would be a positive. I never have a problem eating enough. Im going to do a month end review at the end of january with progress photos. Im going to keep this going though!

 

[Dma378]

Only positives to note thus far in the log. I guess a negative could be the increased hunger but for most guys that would be a positive. I never have a problem eating enough. Im going to do a month end review at the end of january with progress photos. Im going to keep this going though!

Agree, lots of positives man!!! Love the work and the detail you put in brother.

 

[pfresh]

Agree, lots of positives man!!! Love the work and the detail you put in brother.

Thanks man, appreciate your support

 

[pfresh]

Feeling good again today, definitely needed the extra carbs yesterday, back on track today. Im going to do things that way from now on. Ill keep my carbs /cals at 3700 until i feel really drained /beat and then ill have a load up day where post workout i'll eat until i feel full.

Push workout
I think after today im going to go back to higher reps for a week or two. Elbows /joints are feeling a bit tender, i need to lay off the stress for awhile.

Dumbbell chest press
90*8
90*7
90*6
80*8

Incline dumbbell fly
(Figured id try throwing these into the mix, i find i get better mind/muscle with cables though)
30*12
35*11
35*11

High cable flies
(Not the usual station, a machine, busy a $$ gym)
37.5 *14
37.5 *12
37.5 *13
37.5 *12

Dips to failure*4 sets

Standing dumbbell shoulder press
40*11
35*12
35*11
35*12

Front lateral raises
25*10
25*10
25*11
17.5 *13

Machine side laterals
80*10
80*10
80*9
80*10

Cable tricep pushdowns
50*14
50*13
50*12

Behind the head cable tricep extensions
50*13
50*12
50*12

Cable ab crunches to failure for 5 sets
85*5 sets

Decline situps to failure for 4 sets with a 45 pound plate on my chest

 

[iThrow]

been lurking and youre still killing it brother.

 

[TheMovement]

Only positives to note thus far in the log. I guess a negative could be the increased hunger but for most guys that would be a positive. I never have a problem eating enough. Im going to do a month end review at the end of january with progress photos. Im going to keep this going though!

Man thats awesome news IMO!!! Great feedback and detail man!


[/QUOTE]Decline situps to failure for 4 sets with a 45 pound plate on my chest[/QUOTE]

Man I love these and alternate between the BB overhead and the weight on the chest

 

[pfresh]

Man thats awesome news IMO!!! Great feedback and detail man!

Decline situps to failure for 4 sets with a 45 pound plate on my chest[/QUOTE]

Man I love these and alternate between the BB overhead and the weight on the chest[/QUOTE]

Ill have to try the barbell overhead out. The weighted sit ups i feel, are really helping my abs pop. My abs seem to be coming in very nicely this week. I feel as though the daily cable crunches/ hard core work are contributing to this.

 

[pfresh]

Killed the wheels tonight. Just killed it. I really like starting my workouts with the daily cardio. I dont do much cardio, only 15-20 minutes a day but i feel it's enough to help empty my glycogen stores during my workout. Also really gets my blood flowing and puts me in the zone.

Ive been eating more this week, i really had intended to stick to 3680 cals but every day i seem to be closer to 4000. I still track and weigh everything, so i know exact amounts. I just feel like " i need it". Im only seeing positives on the physique side of things. I feel alot less drained allowing myself to eat a bit more which has led to better workouts. I feel like I've filled out alot more and put on quality mass. Ill let you be the judge when i post my updated progress photos. I will probably have those up for early nexy week. Im going to go back this weekend and look through the log at my workout weights, i know I've gotten alot stronger and am definitely the strongest I've ever been being this lean.

 

[pfresh]

Leg workout

Leg press
478*warm up for 3 sets
748*9
748*8
658*11
658*10

Feet together v squats
324*warm up for 2 sets
414*9
414*8
369*10
369*11

Leg extensions
235*13
235*12
235*10
220*12

Lying leg curls
155*14
155*13
155*10
125 *14

Cable ab crunches to failure for 5 sets
90*5 sets

Lying leg raises for 4 sets to failure

 

[pfresh]

Morning weigh in results 189.4

Im looking and feeling lean. Abs are definitely in and i seem to have found a good calorie balance. I looked at my average weekly calories and i have been eating 3954 calories for the last week. I am going to leave calories this way (at 4000) for the next week and see what happens. I think this is how much i will need to be eating to either maintain or be in a small surplus. Only time will tell.

 

[pfresh]

Nailed back tonight. Really had to push as my legs are so sore from yesterday. Honey badger dont care, got to make them gains. Original gainster.

Pull workout

Tbar rows
125 *warm up for 2 sets
195*9
195*8
170*10
145 *12
145 *12

One arm dumbbell rows holding dumbbell rack
85*12
85*12
85*11
85*9

Wide grip lateral pull downs
160 *12 for 3 sets

Front pull downs (underhand grip machine lateral pull downs)
235*8
220*10
200 *10
190 *12

Rear laterals against bench
20*12
20*12
15*14
15*15

Shrugs dumbbell
80*10
70*12
60*14
60*15

Tri set of scott to standing to incline seated bicep curls. 10 seconds rest in between each exercise

Scott curl
70*12
70*12
70*12

Standing barbell curl
50*12
40*12
40*10

Incline dumbbell curl
20*10
15*12
15*12

Cable crunches to failure for 5 sets
85 *5 sets

Decline situps to failure
I used a 20 pound barbell behind my head

 

[pfresh]

I didn't have to work today, the end result being that i got to sleep in and hit a fantastic workout. Today was a push day and i went to my local gym, which was near empty. I got to pretty well do whatever i wanted which was a nice change from the gym by my work as of late. I tried out incline cable flies using a bench and these are now one of my favorite exercises. Obviously i won't be able to do them in a crowded gym but i will now add them to the mix when i can. I also did cable side lateral raises, which seem to hit the muscle alot better than regular side laterals. It was really nice having alot of time to get through everything and being able to push hard. A great workout all around.

Push workout

Dumbbell chest press
90*7
90*6
80*10
80*7

Dumbbell pull overs
65*12
65*12
65*10

Incline bench cable flies
10*warm up
20*12
20*10
15*14
15*13

High cable flies
25*14
25*15
25*14
25*15

Dips
25 pound plate wrapped around waist
*8
*7
Dips to failure (no weight) *2 sets

Cable side laterals
10*12
15*10
15*10
15*10

Front lateral raises
20*12
20*12
17.5 *12
17.5 *12

Standing dumbbell shoulder press
35*13
35*12
35*12
35*11

Cable push downs
50*14
50*12
50*12

Cable overhead tricep extensions
60*12
60*12
50*12

Cable crunches to failure for 5 sets
85*5 sets

Decline sit ups with 20 pound barbell
*3 sets to failure,dropping weight ans finishing reps to failure

Hanging leg raises transitioning into knee raises for 3 sets to failure

Push ups to failure for 3 sets

 

[pfresh]

Yesterday was a touch chaotic for me. I hit my calories but was no where close to my macros. My workout definitely paid the price for this. My pre workout nutrition today was also off. I wasn't able to have my ample supply of meat and vegetables. I only had vegetable soup and some cabbage. My last night nutrition and today's was based off going to the in-laws for the night. I didn't have time to make my usual post workout meal and then today prior to my workout i couldn't have my usual meal and as i dont eat carbs pre workout, the lunch that was on the menu today was a no go. The meat was breaded and the side was rice. Neither of which i will eat pre workout. I have made note of these downfalls and in the future i will pack all my meals before going over for a night. It may sound a touch overkill but this way i will ensure i get everything i need.

 

[pfresh]

Leg workout

Squats
135*warm up for 3 sets
225*12 for 3 sets
I was about to do a fourth set and on the third rep i felt a pinch in my back. I learned from my shoulder injury to rack it and not push through. Better to come back strong another day then risk another injury.

Seated upright leg press
230*12
250*12
270*12
290*12
310*10
290*11

Lying leg curls
155*12
155*12
155*10
140 *14
140 *12

Leg extensions
240*12
240*10
220*12
220*12
200 *12

Cable crunches to failure for 5 sets
85*5 sets

Hanging leg raises transitioning into knee raises for 4 sets to failure

 

[CJNator]

Workouts still looking awesome! Don't beat yourself up about slipping up on the macros, at least ur calories were still on point.

 

[pfresh]

Workouts still looking awesome! Don't beat yourself up about slipping up on the macros, at least ur calories were still on point.

Thanks man

 

[pfresh]

Pull workout

Had a bad workout. Been a long time since i haven't been in the zone but the pinch from last night threw me off. Its minor but a touch on the tender side so i didn't want to do any t bar / barbell rows. I did rows with the supported chest instead and stuck mostly to machines. I still gaver and tried my best to push through but when you're nursing something and afraid to push, you're not 100 percent there

Pull workout

Supported chest wide grip rows
( i never do these, i didn't know how much weight to use, i dont know starting weight of machine either)

1 plate plus 25*2 sets of 12

1 plate plus 2 25 plates *2 sets of 10

Didn't feel that as much so i dropped back down to the first weight and did two more sets

High rows
160*13
160*12
160*11
160 *12

Wide grip pull downs
160 *11
160 *10
160 *10

Close grip pull downs
200 *6
190*9
180*10

One arm bench dumbbell rows
Went light on these as i was nursing my back

70*12 for 3 sets

Shrugs (again i went light)
60*12
55*12
45*fail for 2 sets

Against the bench rear laterals
20*12
15*12
15*12
15*12

Hammer curls
35*10
30*12
25*14

Concentration curls
I went back and forth to failure about 4 times for each arm with a 25 pound dumbell

Spider curls
60*12 for four sets

Super sets

Pull ups to failure

Hanging leg raises transitioning into knee raises for 4 sets to failure

Cable crunches to failure for 5 sets of 85 pounds

I'm going to take tomorrow as a rest day, fully recover my back and go back 100 percent for a push day Wednesday.

 

[CJNator]

Pull workout

Had a bad workout. Been a long time since i haven't been in the zone but the pinch from last night threw me off. Its minor but a touch on the tender side so i didn't want to do any t bar / barbell rows. I did rows with the supported chest instead and stuck mostly to machines. I still gaver and tried my best to push through but when you're nursing something and afraid to push, you're not 100 percent there

Pull workout

Supported chest wide grip rows
( i never do these, i didn't know how much weight to use, i dont know starting weight of machine either)

1 plate plus 25*2 sets of 12

1 plate plus 2 25 plates *2 sets of 10

Didn't feel that as much so i dropped back down to the first weight and did two more sets

High rows
160*13
160*12
160*11
160 *12

Wide grip pull downs
160 *11
160 *10
160 *10

Close grip pull downs
200 *6
190*9
180*10

One arm bench dumbbell rows
Went light on these as i was nursing my back

70*12 for 3 sets

Shrugs (again i went light)
60*12
55*12
45*fail for 2 sets

Against the bench rear laterals
20*12
15*12
15*12
15*12

Hammer curls
35*10
30*12
25*14

Concentration curls
I went back and forth to failure about 4 times for each arm with a 25 pound dumbell

Spider curls
60*12 for four sets

Super sets

Pull ups to failure

Hanging leg raises transitioning into knee raises for 4 sets to failure

Cable crunches to failure for 5 sets of 85 pounds

I'm going to take tomorrow as a rest day, fully recover my back and go back 100 percent for a push day Wednesday.

Rest up and get back in there man, try taking a warm/hot bath to relax your muscle. I always do that if I pinch something and it helps especially if done 2-3 times a day for a couple of days.

 

[pfresh]

Before side

Progress photo

 

[pfresh]

Before front

Progress photo front

 

[pfresh]

Before back

Progrsss photo back. Before photo weight was 180, in this photo 191

 

[TheMovement]

Damn dude! Im a little jelly of that vascularity

 

[pfresh]

Damn dude! Im a little jelly of that vascularity

Epic plus hydro 3 my friend. I love hydro 3 for recovery. I find if im feeling groggy in the morning, i take two hydros and it kicks everything into gear, wakes me up and i feel so much better.

 

[pfresh]

Push workout

I was back today in full swing. Just killed it. Epic workout. I went to bed early last night and got a great sleep. I took some hydro this morning and it was all uphill from there.


Push workout

Dumb bell bench press
90*9
90*7
80*9
80*8
( i saw the cables were open and i hurried over with my bench)

Incline bench cable flies
15*warm up
20*12
20*12
20*12
20*11

High cable flies
30*12
30*12
30*12
30*10

Side cable laterals
10*12
10*12
10*10
10*10

Dumbbell front raises
20*12 for four sets

Dips to failure *4 sets

Dumbbell shoulder press
40*12
40*10
35*12
35*11

Cable push downs
60*12
60*10
60*10

Behind the head cable tricep extensions
60*12
60*10
60*9

Cable crunches to failure for 5 sets
100*5 sets to failure

Hanging leg raises transitioning into knee raises for 4 sets to failure

 

[CJNator]

Awesome progress bro! Look lean my dude!

 

[pfresh]

I am determined to grow. To make gains and to break away from the "average." I am focused and i know how i want to look and what i have to do to get there. I have to make every workout count, i need to get bigger,stronger and leaner. For now i will focus on the bigger.

Leg workout

My back is feeling better but i refrained from squatting. I will probably resume squatting next leg day.

Leg press
568 *warm up for 2 sets
748*12
748*10
658*13
658*12
658*11

Feet together v squat
414*7
414*10
369*12
369*11
324*12

Lying leg curls
155*14
155*12
155*10
140 *13

Leg extension 21s to fail
160
170
180
180

Cable crunches to failure for 5 sets
100*3 sets
85*2 sets


Lying leg raises to failure for 4 sets

 

[highlander31]

Just something to think about bro. You're probably not going to make optimal muscle gains without putting on a bit of fat. The fat comes off easy. A 6 week cut can shed 5-8 lbs of fat no problem without losing muscle but if you're always worried about putting fat on you may be holding yourself back and take more than twice as long to make the same progress.

To follow up tho you're looking lean and vascular bro. Really looking solid. Don't take what I said as taking anything away from what or where you're at you're really killing it

 

[pfresh]

Just something to think about bro. You're probably not going to make optimal muscle gains without putting on a bit of fat. The fat comes off easy. A 6 week cut can shed 5-8 lbs of fat no problem without losing muscle but if you're always worried about putting fat on you may be holding yourself back and take more than twice as long to make the same progress.

To follow up tho you're looking lean and vascular bro. Really looking solid. Don't take what I said as taking anything away from what or where you're at you're really killing it

Thanks man, you make a good point, i always appreciate input, i try to learn from those around me, im still very new to body building. This march will mark four years of bodybuilding for me.

 

[pfresh]

Morning weigh in results 192.5.

Im definitely starting to really see size come on. I'm getting stronger with every passing week. I fear not the number on the scale and will proceed onwards until body fat levels get to about 13 percent. From there i will begin my cut, the number on the scale from this point on, will only be a reference point. I feel like I've put on quality mass. Look at my progress pics and i think you'll see body fat levels have stayed the same or even slightly decreased while the scale has moved up 4 pounds since the beginning of this log. Something is working.

 

[pfresh]

Killed it. Great workout, really blew my back up. Did alot of fast sets. I love training with minimum rest, just catching my breath and going again, chasing a pump and leaving it all on the floor. I still went heavy and gaver my all. I dont have to work tomorrow, so i get to sleep in two days in a row. Which is great for making some gains.

T bar rows
115 *warm up for 2 sets
195*8
170*10
170*12
145 *13
145 *12
145 *12

Wide grip lateral pull downs
160 *12
160*12
160*10

Close grip lateral pull downs
200*6
180*10
160*12

High machine rows
160*12
160*12
160*11
160*12

One arm dumbbell rows holding dumbbell rack
80*12 for four sets, really squeezing at the top

Rear laterals against the bench
15*14
15*12
15*13
15*12

Shrugs went light and focused
60*14
60*14
60*13
60*12

Spider curls
60*warm up
80*8
70*12
70*10

Hammer curls
35*12
35*10
30*12

Cable crunches to failure
100 for 5 sets

Machine ab crunches to failure
125 * 4 sets

Really having great workouts lately. Think the epic is in full swing. Seeing some great gains and vascularity. My legs were killing me this morning and now they barely hurt. That's some quick recovery time.

 

[Dma378]

Looking good man. Back looks really well formed.

 

[pfresh]

Looking good man. Back looks really well formed.

Thanks brother,anything exercises you think i should add in to add some over all width? I really want to build my taper. I think i need to start doing alot more pull overs

 

[pfresh]

Im thinking about increasing calories again. I dont seem to be gaining body fat and i really want to push the envelope and make all kindz of gains. I may give it another week at 4000 but am thinking maybe it's time to push things up to 4500 or so and see if that helps pack on the muscle.

 

[toddmuelheim]

Im thinking about increasing calories again. I dont seem to be gaining body fat and i really want to push the envelope and make all kindz of gains. I may give it another week at 4000 but am thinking maybe it's time to push things up to 4500 or so and see if that helps pack on the muscle.

Just add in a delicious Wendy's spicy chicken sandwich per day

 

[pfresh]

Just add in a delicious Wendy's spicy chicken sandwich per day

Haha, that's funny man, im more of a sweets guy, i really like taking a container of cottage cheese and mixing in broken up cookies/brownies/baked goods into it with a scoop of vanilla protein. One of my favorite post workout meals and it packs in 100 or so grams protein.

 

[toddmuelheim]

Haha, that's funny man, im more of a sweets guy, i really like taking a container of cottage cheese and mixing in broken up cookies/brownies/baked goods into it with a scoop of vanilla protein. One of my favorite post workout meals and it packs in 100 or so grams protein.

I never could get down with the cottage cheese texture but either way I'm #jelly that you get to eat more haha

 

[pfresh]

I never could get down with the cottage cheese texture but either way I'm #jelly that you get to eat more haha

I think i get away with eating so much because of how i have my diet set up. It may be complete bro science but i make sure to not spike my insulin during the day by sticking to fats and proteins. You can spike your insulin levels with protein alone so i always make sure i have a good amount of fats with each protein meal. Then post workout i go to town and usually eat the bulk of my daily calories in a two hour or so window. I chase the biggest insulin spike possible and stick to high glycemic carbs to replete glycogen levels for my next workout. Seems to be working really well for me so far.