As I have been using this thread as my personal progress thread I would like to make a long overdue update.
I have just finished what i will call my first "responsible bulk" at one point during this (completely glycogen loaded mind you) I weighed 198.8.
I fell short of some prs this year during my bulking but i stayed really lean... I may have not gained fat?
A little story. I purchased my first house 7 months ago and took a huge hit to my training. I spent 100s+ hours doing renovation work (which I am new at) this included several cases of beer, pizzas, and little training or sleep. Also I live alone with only my two pups (Bronson my wonderful Pit bull and Sloan my Beagle the sweetest dog you'll meet) My grocery bill has developed a limit which has worked out to mean I eat Very clean but eat the same meals over and over. My diet has very little variety.
I checked out the local gyms and found The Iron Asylum... The owner is one of the most knowledgeable strength trainers I have ever personally talked to. He has certifications from West Side Barbell (and others posted on the wall) I walk in to Iron Maiden... And knew I was home!!! ( My plan was to 1 week free trail every place around... NOPE!) This place has Atlas stone set ups, all the chains, bands, boards, and monolifts a power lifter would dream of. Pictures of power lifters signed sitting next to signed pictures of many body builders very famous today. The owner and Jay Cutler with a signed note. (not a Jay fan but its cool).
This gym moved.. from about 3 mins from my house with traffic to approx 15 mins... I was not sure if it was going to be worth it but they promised the new facility would be mind blowing... The old was just used weightes with all the things men want to lift... lots of squat racks...
The new facility... Mind Blowing!!!! (IF YOU LIVE IN THE CLEVELAND AREA CHECK OUT THE IRON ASYLUM!!!!!)
What do I like?... (Thank you for asking)
-a surplus of chain hookups and chains of all different weights and lengths, out and ready to use.
-most squat racks and benches have band hook ups ( so you dont need to run them under which can cause balance/ resistance differences)
-Surplus of bands all lengths and sizes, out and ready to use.
-approx 15yard width x 40 yard length turf strip ( Tires, Push Sleds, Pull Sleds, and Box jump set ups out and ready to use!
-dumbells go to 180 lbs the other set approx 140? (ill have to confirm this.)
-3 squat racks and a mono lift, plus 2 of the racks have monolift setup things (hooks that act like a monolift and pull back as you unrack the bar)
-several benches and dead lift platforms, with band hook ups. )
- When I train I may share the facility with 6 or less people, no highschool children, no girls with make up, we are there to train!
-No pools, sauna, basketball courts, and other things I dont want to pay for. I have a treadmill at home, I run outside anyways, and my gym costs are cheap!
-Many various sizes and lengths of heavy ropes (I call the exercise the wave, Its whole body and I feel like a ****ing Silver Back ground and pounding his opponent!!!!!)
-Sledge Hammer to hit tires.
-all the funny shaped bars that I see used in Strong Man comps. (Looks like a metal log with handles and a place for plates...)
My training has gone nuts, Thank you Genomyx for Protocol and Glycemyx. I am at the gym approx 50-65 hours a week this does not include regular runs (with the dogs only around 3 miles x 3-5 times a week)
RPM @ 2 caps + .5g PLCAR is my work out of choice, Cordygen VO2 if I can afford to add it! (1 hour pre)
1:1 Glycemyx:Whey on they Whey to the gym (see what i did there?)
Intra is Protocol + .5g PLCAR, 1.6g extra BA, 3g DCM,
Post 2:1 ratio Whey:Glycemyx. Big meal after shower and getting ready for work. (45 - 50 mins later)
Higher protein, Moderate clean Carb, low fat diet.
How well am I doing???
Clean (pr) 275 (consistent from week to week but never better, I tried though!)
improvement
Bench 315x4 or 223 (x160 band resistance at the peak) x3 of 3
Old PR 315 x 5 or 365 x 1 but...bench only works ego! I look fine
squat 315 (x 160lbs of chains at top + chain hook ups) x 14 (this I warmed up and only did this 1 working set, it was everything i had)
n/a
Deads (i am NOT known for loving this exercise, but i do now!!) 315 (plus approx 160 band resistance at peak) for 8 of 8 (raw grip)
n/a
Box jumps (very new and spend weeks on form alone.) 46" (I was able to do this repeatedly but did not attempt higher)
n/a
snatch 185 (3 sets of 1 for PR )
Equal PR but able to hit it 3 times. (snatch is not the work out I get carried away with the weight)
Clean for reps (with straps) 225 x 12
huge PR (straps change everything... also my breathing and rhythm work)
Muscle ups 6, 5, 3 (pullup-to-dip..pull up from dead hang and end with the bar at your thighs.. Explosive work out? I like doing them )
This is me at 186 lbs. Those lifts were accomplished recently. My focus has become explosive strength, applicable strength, and over all fitness ( I also want to look good lets be honest..) Let me get a training partner as I am new, Ill have vids like a Mormon has wives.
Edit: I am just starting to cut, right now maintain weight and strength I have. Develop more if possible. I will Slowly cut trying to perserve STRENGTH (not muscle but that is welcome).