MrBig's G-bol Explosion

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  1. MrBig's G-bol Explosion


    For previous backround info Click Here.

    I'll be logging Glycobol and at the 2 week mark I'll be throwing Stoked into the mix.

    My workout looks like this:
    Quote Originally Posted by MrBigPR View Post

    Monday: Chest, Shoulders, Triceps, Back Width, Back Thickness
    Wednesday: Biceps, Forearms, Calves, Hamstrings, Quads
    Friday: Repeat of Mondays body parts
    Monday: Repeat of Wednesday’s body parts
    Tuesday, Thursday, Saturday: Core and Ab

    I will cycle through this 2-way split. Pick one exercise for each body part for three different workouts. That means on Monday (week 1), incline bench presses are done, Friday (week 1) decline presses are done, then on Wednesday (week 3) flat dumbbell presses are done.


    One exercise per body part with rest pauses. As for rest pausing, you pick a rep range to reach and you pick the heaviest weight you can use for that exercise. You're not there to get a "pump" or whatever you want to call it. You want to lift that weight with all out intensity for how ever many reps you can handle.

    After you hit your first failure, sit up and recuperate for 12-15 breaths, then go at it again with the same weight until you hit failure. Rinse and repeat one more time. This is the multi-rep rest pause technique that you must use on many of the exercises, with a few exceptions of course. You do not rest pause quad and back thickness exercises for safety reasons, and forearms also do not need to be rest paused.


    Use 1 exercise for each body part. So having picked 3 exercises for each body part, you should have 6 different workouts, making a full rotation of the workouts lasting 2 weeks. It's imperative you bring a log book to the gym and every time you come back to the exercise you must beat the weight you did last time.
    If you are eating, sleeping, and training correctly, you should be able to surpass all your weights. If you do not beat the logbook, you must switch the exercise out for a new one.

    Chest:
    • Incline barbell press (11-15rp)
    • Hammer strength press (11-15rp)
    • Decline barbell press (11-15rp)


    Back Width:
    • Front rack chins (11-20rp)
    • Front pulldowns (11-15rp)
    • Close grip pulldowns (11-15rp)


    Back Thickness:
    (back thickness exercises and quad exercises are not rest paused due to safety)
    Deadlifts (6-9reps) + (9-12reps)
    • Rack deadlifts (6-9reps) + (9-12reps)
    • T-bar rows straight set (10-12 reps)


    Shoulders:
    • Military presses (11-20rp)
    • Hammer strength presses (11-15rp)
    • Upright rows (11-20rp)


    Quads:
    (quads are done with one heavy set 6-10 reps, a 3-5 minute rest, then a lighter widowmaker (20-repper) set but still very very heavy)
    • Free squats (6-10 rep straight set) then (20 rep widowmaker)
    • Hack squats (as above)
    • Leg press (as above)


    Hamstrings:
    • Lying leg curls (15-30rp)
    • Seated leg curls (15-30rp)
    • Straight leg deadlifts (straight set of 15-25 reps)


    Biceps:
    • Dumbbell curls (11-20rp)
    • Preacher curls (11-20rp)
    • Barbell drag curls (11-20rp)

    Forearms:
    • Reverse Barbell Curl (straight set 10-20 reps)
    • Reverse grip cable curls (straight set 10-20 reps)
    • Hammer curls (straight set 10-20 reps)


    Triceps:
    • Reverse grip bench presses (11-20rp)
    • EZ bar tricep extensions (15-30rp)
    • Close-grip bench presses (11-20rp)

    Calves:
    (all calf exercises are done with a very slow negative and a extremely long stretch. This will be intense and one of the hardest things you will do on DC. When you are up on the toes slowly lower it down over the course of 5 seconds, and once you reach the bottom, hold it for a deep stretch for 15-20 seconds)
    • Leg press toe press (10-12 reps)
    • Hack squat toe press/sled (10-12 reps)
    • Seated calf raises (10-12 reps)

    Gbol dosage is as follows:
    1 30 Minutes before breakfast
    2 30 minutes before lunch
    1 30 minutes before dinner/bed
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  2. Subbeddd bro if u need anything pm me
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  3. Can u toss down ur current lifts on all these exercises for comparison later in the log?

  4. Thanks crazy. I was just going to PM you

    Do you recommend any tinkering dosage wise?
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  5. Nice DC poutine Big. That was how I started with it and then morphed into where I am now. Ready for the Green Logs!!
    Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons

  6. OOOMMMGGGGdDdDdDDDzzzz, hai!

  7. Quote Originally Posted by TimberLakers View Post
    OOOMMMGGGGdDdDdDDDzzzz, hai!
    Someone is blazed...

  8. Subbed
    ...GMG760 Version 2.0 ... Back from the dead.

  9. I'd have to see the diet to reccommend my dosing...

  10. dude, the extreme calf streching for 15-20 seconds is freaking brutal.
    ...GMG760 Version 2.0 ... Back from the dead.
    •   
       


  11. Quote Originally Posted by GMG760 View Post
    dude, the extreme calf streching for 15-20 seconds is freaking brutal.
    Tell me about it...I had a cramp from hell today.
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  12. Quote Originally Posted by crazyfool405 View Post
    Can u toss down ur current lifts on all these exercises for comparison later in the log?
    Do you want some working weights or maxes?
    Nutraplanet Representative
    PM me with any order questions and concerns

  13. Quote Originally Posted by MrBigPR View Post
    DAY 1Glycobol Update

    Took 2 30 min before my meal...

    2 Turkey breast (10 oz?)
    1/2 Cup Brown Rice
    1/2 of Broccoli/ Red Green and Yellow Peppers/Spinach
    2 Slices Whole Grain Bread
    2 TBSP Peanut Butter ( All natural B*tches)
    Handful of Almonds (non salted, straight raw )

    Gonna problably do about 300 pushups in half an hour. The pumps I get after eating alone is like I've been in the gym.
    ...
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  14. Quote Originally Posted by MrBigPR View Post
    It's Official, Glycobol is the sh*t.

    Finished my 300 pushups about 35 min ago....pump is still there. Full Upper body. It's a different pump than a regular one. My muscles feel really full.

    Side not: Gbol gives me gas. ....and green crap.

    Beware!
    ...
    Nutraplanet Representative
    PM me with any order questions and concerns

  15. Current Diet:
    -I eat pretty clean with one or two cheat meals every two weeks MAYBE. My maintenence calories sit at about 5k calories right now. Any less and i lose weight.
    -Chow hall here on base, open every 3 hours. Two big styrofoam trays for take out. Unlimited if you eat in.
    -Chicken, Turkey, Protein Powders, Milk, Oats, Multigrain bread, brocolli, carrots, cauliflower, pasts, beef, almonds, natty pb, sunflower seeds, apples, pineapples, pears, bananas, grapefruit.(~500-650g CHO, 350g+ PRO, and 80-90g Fat)
    -I dont drink soda or juice, just water and milk. 2 gallons a day easily. Im used to it.
    -Macro's will move around somewhat, depends what they have on base.

    Supplementation
    -100% Whey Protein from ON. Post Workout/before sleep.
    -100% Natural Casein from ON. Post workout/before sleep.
    -Fish Oil 5g
    -Multi Vitamin
    -8 Scoops Xtend Intra workout with 10g bulk BCAA's
    -Bulk BCAA's- With Xtend
    ...
    Nutraplanet Representative
    PM me with any order questions and concerns

  16. Quote Originally Posted by MrBigPR View Post
    It's Official, Glycobol is the sh*t.

    Finished my 300 pushups about 35 min ago....pump is still there. Full Upper body. It's a different pump than a regular one. My muscles feel really full.

    Side not: Gbol gives me gas. ....and green crap.

    Beware!
    These were Yesterday 28 May 09
    Nutraplanet Representative
    PM me with any order questions and concerns

  17. Subscribed.
    Product Educator | USPowders
    Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPowders’ opinion as a whole.

  18. Party over here.

  19. Nice to have you homies!

    Nutraplanet Representative
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  20. Workout coming soon....got some good Gbol news

    Swamped at work right now...gotta push these meds
    Nutraplanet Representative
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  21. Dosing looks good to me, I suggest 2 predinner since insulin levels tend to be less active towards later day.
    doing my own thang!

  22. Quote Originally Posted by andrew732 View Post
    Dosing looks good to me, I suggest 2 predinner since insulin levels tend to be less active towards later day.
    I usually workout an hour before dinner or so and head to bed 2 hours after dinner. Thanks Andrew, good to have you.
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  23. that is prefect, take 2 as soon as you get home, wait 15 minutes to grub on, wait two hours and then sleep.
    doing my own thang!

  24. InFTW

  25. Took 1 Gbol 90 minutes prior to workout with Packet of Oats, Cinnamon and a Whey shake.

    Intense workout:

    Biceps Preacher Curls-135*11+8+6. STarted leaning towards the last rest pause, massive pump. Starting to get used to these now

    Hammer Curl-These gave me an intense pump!! I swear the Gbol was really being felt after these. I've never experienced a pump like this....crazy. Biceps and forearms.

    Seated Calf Raises- 125*10 minutes. Caught some bad crampage towards the end. Had to pause more then usual.

    Leg Curls-210*8+5+3. Cake

    Box Squat- 225*10 (warmup) 315*12, 315*11, 325*10. I actually had a serious leg pump, legs were shaking and some massive sweating going on. Felt strong, had NAS pump me through this. Sick.

    My legs were hurting (good way). Felt like I could have gotten some more weight but my form on these has really gotten down to a tee.

    The Gbol is really showing it's effects in the gym on the first day. It was incredible. Also noticed more veins than usual. Imagine if I dose 2!
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  26. Subbed give it hell bro.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  27. That's funny Big...my son loves NAS! I haven't really gotten into him.
    Do you do the Hammer DC 20 rep routine? I rest a minute after my biceps and then try to pound out the 20 rep set. The arms are smoked after that.

    Nice Box squats bubba. I am new to these and still finding the groove. It really gets the glutes and hams involved.
    Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons

  28. Edit: 55's on Hammer's, had to go down to 45 because of the pump
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  29. Quote Originally Posted by AZMIDLYF View Post
    That's funny Big...my son loves NAS! I haven't really gotten into him.
    Do you do the Hammer DC 20 rep routine? I rest a minute after my biceps and then try to pound out the 20 rep set. The arms are smoked after that.

    Nice Box squats bubba. I am new to these and still finding the groove. It really gets the glutes and hams involved.
    Haven't heard of the 20 rep set! Might have to do those .

    I've liked NAS since I was younger. His early stuff really flowed.
    Nutraplanet Representative
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  30. That's the only set you do...one set of 20 for Hammers,Pinwheels, or Reverse curls with a weight that 15 is brutal and 20 is lucky to achieve.
    Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons
  

  
 

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