No More Excuses!!!

[pistol345]

What the hell did you eat? 398g of carbs?

More like what didn't I eat? Haha.

 

[pistol345]

Man I screwed up this morning. I was excited about chest and back but forgot to set my alarm woke up an hour late, but still in time to get to work. Ima make it up on Friday.

 

[pistol345]

Numbaaazzz. Also had a health Coaching session and got #s for cholesterol/BP/liver/kidneys. Apparently I'm super healthy. The lady was impressed. Haha

 

[Studhorse]

Man I screwed up this morning. I was excited about chest and back but forgot to set my alarm woke up an hour late, but still in time to get to work. Ima make it up on Friday.

When I do this I'm just late for work. Only Advantage of working out at night.

 

[Studhorse]

Numbaaazzz. Also had a health Coaching session and got #s for cholesterol/BP/liver/kidneys. Apparently I'm super healthy. The lady was impressed. Haha

Its nice when the test come back good!

 

[pistol345]

Finally got in the gym this morning.

Bench: 210 x 3!, 1, 1
Decline: 140 x 10, 10, 9
Fly machine: 110 x 10, 10, 10
Pullups: BW x 10, 8, 7
Bent over rows: 140 x 8, 6, 6
Reverse cable flys: 22 x 12, 12, 11


210 x 3 is killer. Damn sure felt heavy tho. Was burnt out on the next set. Overall good stuff

 

[pistol345]

 

[pistol345]

Leg day (yesterday)

Squats: 260 x 8!, 6, 6
Leg press: 400 x 10, 9, 9
Leg extensions: 120 x 12, 10, 11
Leg curls: 110 x 12, 10, 9
Calf raises: 205 x 15, 13, 12
Calf extensions: 170 x 12, 10, 10


Another great workout. Matched my all time best on squats and all natty too! Glad to see this hard work paying off. Still have my heart set on squatting 300 by April 1st.

 

[pistol345]

Cannonballs/Guns

Military press: 130 x 10, 9, 8
Hanging lateral DB raises: 15 x 12, 10, 10
Dips: BW x 12, 12, 11
Hammer curls: 35s x 10, 10, 9
Front DB raises: 20s x 12, 10, 10
Cable curls: 66 x 13, 10. 55 x 11
Tricep extensions: 120 x 12, 12, 9
Across body curls: 25s x 10, 8, 7
Cable kickbacks: 33 x 12, 9, 9


Good stuff. Triceps were a little gassed from doing chest 2 days ago. Did what I could

 

[pistol345]

Gainzzzz. Weighed in at 185.8 yesterday. In my way to 190. Don't think I'll be there by April 1st but I'm trying

 

[pistol345]

Incline: 140 x 10! 10! 9, 9
BOR: 140 x 9, 8, 8
Cable flys: 55 x 8, 10, 9
DB rows: 70s x 10, 9, 9
DB flys: 30s x 12


Good stuff. Destroying previous workouts. Ran out of time or I would have hit 2 more sets of flys. Weighed in at 186. Dope

 

[pistol345]

Pretty high on the fat but I played basketball for an hour and a half today so we'll call it even

 

[pistol345]

Off day. Lil low.

 

[pistol345]

Shoulders/arms

Military press: 140 x 8, 120 x 10, 10
Chin ups: BW x 10, 8, 7
Dips: BW x 12, 11, 10
DB curls: 30s x 11, 11, 9
DB tricep extensions: 60 x 10, 9, 9
Lateral DB raises: 15s x 12, 11, 11
Front DB raises: 20s x 10, 10, 10
Cable curls: 55s x 10, 44s x 12, 11
Cable reverse flys: 22 x 12, 10, 10

Good stuff. First set of military press was hard as hell. Great numbers tho

 

[pistol345]

Leg Day

Figured it was time to put up or shut up. Had a goal when I started this to squat 300 by April 1st.

Hit my warm-ups and felt pretty good. Went for 300... Got it!
Felt really good. I've been trying to squat 315 for 5 years now and have been really close twice. Figured I'd give it a go...
....
....
....
NAILED IT!!!!

Felt heavy as **** but amazing after I racked it. Stoked at my progress over the last 3 months. Dope.

 

[BEAST73]

pistol345, Awesome Job Brother!

 

[pistol345]

pistol345, Awesome Job Brother!

Thanks a lot for your and Studhorse 's support throughout this. Best bulk I've ever had

 

[Studhorse]

Man that is killer!
How much longer you bulking?

 

[pistol345]

Man that is killer!
How much longer you bulking?

Sorry for the delayed response. Been caught up with stuff. I was planning to start my cut soon, but I'd really like to put on a few more pounds. I'm not sure. Still fairly lean so shouldn't take too long to get shredded

 

[pistol345]

How bout some noodz?!?!

 

[pistol345]

Update on goals:

Goals (by 04/01/16):
Bench Max: 230
Squat Max: 300
Deadlift Max: 350
Standing Overhead Press: 150
Bodyweight: 190 lbs
Bodyfat: less than 14%

Haven't hit all of these. I thought my goal was to bench 225. I did that. Didn't realize it was 230.

I murdered my squat goal.
Have hardly done deadlifts at all. Doubt I could get 350 clean.

I bet I could overhead press 150.

I'm 4 pounds shy of my bodyweight goal, but leaner than 14%bf.

Really not bad overall. I'd like to gain a couple more pounds if I could

 

[pistol345]

 

[pistol345]

Probably my worst day yet. Ran out of whey.

 

[pistol345]

Sorry for the long break there gang. Been pretty distracted working on a project lately. I've still been working out, eating right most of the time. Trying to decide where to start cutting or keep bulking... Hmmm...

Either way, here's yesterday's workout:

Military press: 120 x 10, 9, 9
Chin ups: BW x 10, 10,
DB tricep extensions: 60 x 10, 10, 9
Concentration curls: 25 x 10,
Bar tricep extensions: 110 x 11, 11, 11
Tricep kickbacks: 15s x 10, 10, 10
Cable curls: 33 x 12, 10, 10

 

[jameschoi]

What supps are you taking.

 

[pistol345]

What supps are you taking.

Just creatine right now. Might jump on some more stuff when I start cutting. Usually get great results from the EC stack

 

[pistol345]

Alright gang. I'm starting my cut today. Gonna try to post all my workouts and macros each day.
Gonna start with 2750 calories per day (like 3K right now)

 

[Studhorse]

Alright gang. I'm starting my cut today. Gonna try to post all my workouts and macros each day.
Gonna start with 2750 calories per day (like 3K right now)

Bro what do you have to cut. you are already lean as SH it.

 

[pistol345]

Bro what do you have to cut. you are already lean as SH it.

Well thanks but nah I'm trying to hit like 8%bf. Like 12 right now. Want make these abs pop!

 

[pistol345]

Yesterday

 

[pistol345]

 

[pistol345]

 

[pistol345]

Yesterday

Bench: 170 x 8, 8, 6
Incline: 150 x 6, 5, 6
Cable flys: 40s x 12, 10, 10

Forgot my shorts like a fool so I had to work out in my dress pants. Didn't want to get too sweaty since I had to wear them all day afterward.

Felt pretty ****ty in the gym by the way. Probably the drop in calories

 

[pistol345]

 

[pistol345]

Cable lateral raises: 22s x 12, 10, 9
Lat pulldowns: 130 x 10, 10, 10
Incline curls: 25s x 10, 8. 20s x 8
Front cables raises: 22 x 12, 12, 10
Facepulls: 100 x 12, 10, 11
Hammer curls: 20s til failure

 

[pistol345]

Leg Day!!!

Been wanting to switch up my routine. Did some different stuff in different orders.

Leg extensions: 110 x 12, 12, 11, 11
Leg curls: 110 x 12, 12, 11, 10
Front squats: 120 x 10, 10, 10
Leg press (feet close): 350 x 10, 10, 10
DB calf raises: 70s x 12, 12, 11
BB calf raises: 210 x 15, 14, 14, 12, 12


Felt good. Those front squats were brutal. Not sure how much you're supposed to do relative to your regular squat but 120 felt heavy. Squatted really low and felt good on my hip. Overall nice workout

 

[pistol345]

I just discovered the magic that is Greek yogurt. 2 servings is 28g of protein, 14g carbs, 0 fat. Gonna be a staple of my diet.

 

[pistol345]

 

[pistol345]

Killin it. Just had 2 hours of intense basketball too. Trying to get lean.

 

[pistol345]

DB bench: 70s x 11, 10, 9
Bent over rows: 120 x 12, 11, 10
Cable Flys: 44s x 12, 10, 10
DB rows: 70 x 10, 8, 7
Downward cable flys: 44s x 10, 10, 9 (dropset with 33s til failure)
Reverse cable flys: 22 x 12, 10, 10

Hell of a workout. Had a mean pump going in my chest. I was flexing super hard on the flys. It hurt so good

 

[pistol345]

 

[pistol345]

 

[pistol345]

I'm dying to get back on the EC stack but the damn pharmacist shut me down last time I tried to buy brokaid. I think they thought I was gonna make meth or something. Pissed me off

 

[pistol345]

Calipered at 12.5%bf the other day. Bout what I expected. Heading for 8!

 

[pistol345]

Leg day

Hurt my back yesterday on military press so I bailed on squats​ today.

Leg extensions: 120 x 13, 12, 12
Leg curls: 110 x 12, 11, 11
DB lunges: 60s x 10, 10, 8
Leg press: 396 x 12, 12, 12(PR!)
DB calf raises: 60s x 15, 15, 14
Calf extensions: 180 x 13, 12, 12
Leg extensions (negatives): 77 x 10, 9, 8


Felt good today. Pretty sure that's a PR on leg press. Weighed in at 183.8 so I'm not sure if I lost weight at all. Sticking to my current diet for another week. Want to add in a bit of cardio to burn more fat.

 

[pistol345]

 

[pistol345]

High on carbs but low on fats so I'll call it even. Would have liked another 30g of protein.

 

[Studhorse]

Leg day

Hurt my back yesterday on military press so I bailed on squats​ today.

Leg extensions: 120 x 13, 12, 12
Leg curls: 110 x 12, 11, 11
DB lunges: 60s x 10, 10, 8
Leg press: 396 x 12, 12, 12(PR!)
DB calf raises: 60s x 15, 15, 14
Calf extensions: 180 x 13, 12, 12
Leg extensions (negatives): 77 x 10, 9, 8


Felt good today. Pretty sure that's a PR on leg press. Weighed in at 183.8 so I'm not sure if I lost weight at all. Sticking to my current diet for another week. Want to add in a bit of cardio to burn more fat.

That sucks. If you get pain stop that lift until you get feeling better.
Keep that core tight when doing anything over head or bent over! It will help work the core as well. Not like you need that.

 

[pistol345]

Chest/back

Bench: 170 x 10, 8, 5 (yikes)
Lat pulldowns: 130 x 10, 10, 10
DB rows: 60s x 11, 10, 9
Forward dips: BW x 9, 8, 8
Downward cable flys: 33s x 12, 12, 10
Facepulls: 100 x 10, 10, 10


Good stuff. Been loving those downward cable flys lately. Been squeezing my chest really hard on each rep and getting a great pump

 

[pistol345]