Progression and persistence

[bolt10]

3 tubs. You won't regret it. I recommend using more water than recommended. Drinking .5 serving and 16 oz water now.

Ok will do. I went with three because I love Leucine + Agmatine + LCLT pre-workout and I found an awesome deal. Never used COP but should be interesting.

 

[MM11]

I have never used COP before the new protocol as well. I try to keep supplements simple. But I am very excited to see how things progress these next few weeks.

 

[sawa3]

3 tubs. You won't regret it. I recommend using more water than recommended. Drinking .5 serving and 16 oz water now.

I have done mine two ways.. I did a full serving with about 12 ounces of water.. and I have also do a full serving and half a serving of the original protocol with about 24 oz water.. so yummy!

 

[MM11]

Very busy so it's been a while.

Hit a PR on deads today. 455 and I got it pretty easily. Once I saw an inch of air under it I knew I had it!

Weighed 181 post work out. Was 189 yesterday after a weekend of recklessness. I knew it wouldn't stay.

 

[sawa3]

Impressive! WTG

Very busy so it's been a while.

Hit a PR on deads today. 455 and I got it pretty easily. Once I saw an inch of air under it I knew I had it!

Weighed 181 post work out. Was 189 yesterday after a weekend of recklessness. I knew it wouldn't stay.

 

[MM11]

Thanks now the tricky part is repeating it on video. It will be at least 10 days before I do dead lifts again.

 

[bolt10]

Any updates? Its gotta be getting close to you doing deadlifts again.

 

[MM11]

Failed attempt at 465 DL . Doing a lot more running right now. I've been to beat up from rugby to go 100% with the weights.

 

[Santillan]

Impressive! I wish i can do that workout.

 

[ITW]

Completely forgot about this thread. How you been man?

 

[MM11]

Completely forgot about this thread. How you been man?

Slacking on the thread. Thanks for calling me out

Just pulled a muscle in my lower back playing rugby I'm just getting over that. Training took a hit from that and I feel fat and lazy

Got a huge promotion at work. No more scrubs shirt and tie, that's motivation to get super fit quick.

On my run I have a 175+ yard straightaway I sprint. It will be a good initial shock to my system to do a few of those.

 

[CorpKiller]

View attachment 64252

Gettin fat!

no you're not.

 

[MM11]

Thanks i was leaner then. First time going heavy ish in weeks today.

Bench. 274x5, 300x3, 305x3 305x1
Last one on the way down my shoulder felt awkward and I didn't want to risk hurting it.

Followed by some power moves good 1:15 in the gym left with out injuries bothering me. Not a bad day.

 

[y0lked]

mm11 your stats are the best ive ever seen for someone natty at that weight

 

[MM11]

Thanks man. A lot of time and consistency. Baby steps all the way.

 

[y0lked]

I don't think I've ever been more impressed by anyone's lifts. Definitely a lifetime goal to beat yours haha I need about a year or two of body composition and then it's all strength and endurance training to match the physique!!


Soo inspired man and i don't have any competition at my gym. I'm by far the heaviest squatter and deadlifter.

 

[MM11]

Explosive training is king in developing strength. Good form is even more important when doing explosive training though. I am 26 now and have 7+ years of serious consistent lifting / diet and athletics my whole life. All that and 189-190 is where I find myself staying. Always wanted to be a ripped 200 beast. Life can get in the way a bit.

Appreciate the support everyone. I'll be keeping it up religiously knowing people are following.

Feel free for anyone to contact me with any questions or criticism

 

[sawa3]

Explosive training is king in developing strength. Good form is even more important when doing explosive training though. I am 26 now and have 7+ years of serious consistent lifting / diet and athletics my whole life. All that and 189-190 is where I find myself staying. Always wanted to be a ripped 200 beast. Life can get in the way a bit.

Appreciate the support everyone. I'll be keeping it up religiously knowing people are following.

Feel free for anyone to contact me with any questions or criticism

I hadn't said, so congrats on the promotion!
I get the feeling fat. It's amazing as I've thinned out I notice when I'm bloated and so on.
Keep it up.

 

[MM11]

Sarah the further I progress the more I focus on the work I have left. Perfection may not be possible but it still can be a goal to strive for.

 

[MM11]

Legs
Taking it slow breaking back into going heavy

Squats
315x8, 405x2,405x2
Those are only the working sets.

Hamstring curls with 2" thick resistance bands
Super set with...
Leg press 2-45s each side for 7 sets of 7 with 7 seconds rest between each set
3 super sets of above completed

Band resistance back kicks and standing calf raises 5 sets each

Gym time 1hr. Weight 188

Also a midnight run last night for 1.5 miles and 3 sprints @175 meters

 

[y0lked]

Solid working sets of squats

 

[MM11]

Thanks go back in this thread youll see I am far from the strength I had before... Injuries, buying a house, and having other life events happen.

I need to keep my cardio endurance high, actually I need to improve it a great deal. So I decided not to do my old way of destroying legs so I can't walk for a week.

 

[MM11]

I'll have a training partner (gf) often by the end of the month. I'll have a return of videos on the regular. Videos prove not only honesty but form/ ROM. also makes it easier for myself and others to critique my training so I can improve.

 

[sawa3]

Sarah the further I progress the more I focus on the work I have left. Perfection may not be possible but it still can be a goal to strive for.

I feel ya. If its something you can "fix" then why not try?

 

[MM11]

"Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing"

Quote I like no idea by who.

 

[MM11]

Yesterday's work out was awesome. Ran 3 miles at my dogs pace

Gym was a full body routine focusing on explosive strength.

Rugby practice went well. I have noticed a huge improvement in my conditioning. Not were I want to be yet, but a noticeable improvement.

Ran about a mile or two with my pups today. I can't run with both long I usually run with one and pass my house , switch dogs, then run the same route again.

 

[y0lked]

Hey bro If you were bulking 20 pounds, strictly for mass, in 3.5 months what would your diet look like?

Right now I'm eating in a surplus (4lbs in 2 weeks)
Consisting of
2 scoops syntha 6, 100g oats, banana, 10 slices turkey bacon

1 Chicken breast
4 cups prepared rice (about 150g carbs)
1 serving walnuts (20 g fat, 4g protein)

12 oz steak 2tbs olive oil
1 whole box pasta (180 g carbs)
2 cups while milk

1/3rd container Greek yogurt with 1 serving walnuts

Been bulking on 2-3 chicken breasts and massive amounts of rice and had some gains but not near in the time frame I'm looking for. Do you think more fat and carbs would be worth it? Trying to hit 200lbs this winter then cut for summer. I'm at 180 and really lean.

Lemme know what you think.

 

[MM11]

What does that mean in macros and cals?

 

[MM11]

190 in the morning. Love stuffing my face all winter.

 

[sawa3]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=69488"/>

190 in the morning. Love stuffing my face all winter.

I wish I had that luxury.
That is of eating a ton.

 

[SlyCamaro]

You look great bro, thats awesome work!! The only thing I think you should work on is your forearm size... and get your shoulders to peak out a bit more and youll be looking SICK! That is pretty close to what I am working on right now, I been spending allot of time building up those 2 things and what a huge difference it makes!

 

[MM11]

Agreed any tips on either? Especially the shoulders?

 

[MM11]

My gym is open thanksgiving..

 

[AaronJP1]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=69488"/>

190 in the morning. Love stuffing my face all winter.

How many cals you eat a day?

 

[MM11]

How many cals you eat a day?

250+g protein is my only goal. I am not recording calories right now. I'd estimate 3500-4000 most days easy. To much fat in my diet right now to be honest. I will start to slowly cut in jan. I just make sure not to put to much fat on. If I start I clean up my foods while keeping the quantity high.

 

[MM11]

Lacking updates. Just starting to get back into the swing with new job and injuries.

Today my notable lifts.

2 sets of bench @ 300lbs x 5
3 sets speed/explosive bench @ 225

405 DL 1" raised platform(lengthens ROM) 5 sets ranging 1-3 reps
275 + thick bands explosive DL. 5 of 5

DL super set with military press. Explosive sets, heavy sets, and drop sets.

Felt strong today, I want to get my athleticism back, then I have to get rid of a belly I acquired by eating like a normal American (eating ****)

 

[bolt10]

In for more updates. Solid stuff in here so hoping it picks up again soon.

 

[MM11]

Thanks. Work has been Insane no training today. Surprised im not even sore.

 

[SlyCamaro]

Sure man, I been doing 3 sets heavy one arm deltoid side raises, hold on to bench with one arm. Then I go hit shoulder fly machine, do 3 sets one arm at a time. Also doing heavy to med rear delt raise, 3 sets. This along with your basics, I noticed no matter how much I do shoulder presses they don't make a peak on my shoulders!! Now what I have been doing has made a huge impact on how much they peak out the side now! Keep heavy on those just like you would doing a shoulder press, I think it help makes for a more rounded muscle... I spent years only doing heavy presses and every thing else med to light weights and higher reps, it don't work! Not sure if this helps... Good luck and good work bro.

 

[sawa3]

Thanks. Work has been Insane no training today. Surprised im not even sore.

Hang in there. A new routine will come! Darn having to work. Lol

 

[MM11]

Great week training so far. My new plan consists of...

Start with a major compound exercise
Warm up
2 heavy sets 3-4 reps. Long break. These sets should be 100% effort
3 sets of 5 focusing on speed and explosion.

Assistance work as needed.

Not a very descriptive plan. Assistance work will focus on my weak points. My main focus is explosive strength and recovery time.

Diet: bulk but really need to start to clean it up more than recently admittedly.

 

[MM11]

[video=youtube_share;zevz5LIKGEM]http://youtu.be/zevz5LIKGEM[/video]

My shorts got caught the set before and I was annoyed. it wasn't pretty but it was mid work out after a long day at work, I was surprised I had the energy.

Bench
300x4
300x3(1)
225 explosive x5
195 explosive (closer grip) x5,5

DL
warm ups
315x5
405x4 (felt I could do more so I saved the energy)
455 x 1 (see video)
315 w bands x 5 (this was supposed to be explosive)

5 super sets
Some weird shoulder exercise I do
seated box jumps (12" seat jumping 36-42")

Military press
again explosive
135 x 6,8,5,5 (ran out of time)

All in all my work out was on par even though work had kicked my ass that day.

 

[Tyler44]

Strong pull! You should feel good about that regardless of how pretty it may not have been. You enjoy sumo DLing?

 

[MM11]

Strong pull! You should feel good about that regardless of how pretty it may not have been. You enjoy sumo DLing?

My explosive sets are done with a regular stance. They were to heavy last time. Really 225 with thick bands is better. Ass from floor to as fast as a stand up I can.
I just use sumo to assess my progress/stroke my ego.

 

[sawa3]

Video Link: http://youtu.be/zevz5LIKGEM

My shorts got caught the set before and I was annoyed. it wasn't pretty but it was mid work out after a long day at work, I was surprised I had the energy.

Bench
300x4
300x3(1)
225 explosive x5
195 explosive (closer grip) x5,5

DL
warm ups
315x5
405x4 (felt I could do more so I saved the energy)
455 x 1 (see video)
315 w bands x 5 (this was supposed to be explosive)

5 super sets
Some weird shoulder exercise I do
seated box jumps (12" seat jumping 36-42")

Military press
again explosive
135 x 6,8,5,5 (ran out of time)

All in all my work out was on par even though work had kicked my ass that day.

Nice shirt.

 

[MM11]

Thanks! Love that shirt. Got a lot of complements on it actually at the gym.

I didn't get out of work in time yesterday. By the time I got to the gym I'd have 20 mins. I went grocery shopping instead. I will have a good amount of time tonight though. I'm feelin squat day (and of course explosive work)

 

[JajaNe20]

Haha I actually see your deadlifting! I remember recommending that to you months and months ago because you hated them! Now your making videos!

 

[MM11]

I haven't been able to think of a clever response... I hope to hit 500 in a short time.

 

[ITW]

Haha I actually see your deadlifting! I remember recommending that to you months and months ago because you hated them! Now your making videos!

Lol I remember that too...haha. And hell yeah a sweet graphic tank at the gym is where it's at!

 

[y0lked]

Nice sumo deads! Do you like them better?