Show Time....Nov 8th.

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  1. Show Time....Nov 8th.

    It's show time baby.......I finally made up my mind to do a show after a 3 year hiatus. Feeling refreshed after taking a whole week off, now it's buisness time! I guess I could bore ya'll with the formalities of age and the like but blah blah blah..... I'll just post my diet and weight training log. My diet and training arn't the norm. Took me 10 years to get to this point so if you wanna try it go ahead but don't expect crazy result do to different biomechanics. First part of the week is power workouts, I hit this when I'm fresh and really just focus on getting the weight. At this part of the week I don't give a damn about squeezing and sh&&t. When you got 345 on incline you ain't thinking bout squeezing, you wanna get the sh&&t off you. Then the last part of the week is Volume Training, superset, drop sets, giant sets....everything. This is where i focus on the pump and squeeze. My week is broken down like this.....

    Monday is the WHOLE upper body, it goes down like this Incline Press, Barbell Row, Da lift, Barbell Millitary, Hang Cleans 5 sets 5 reps.

    Tuesday is the WHOLE lower body, squats, stiff leg deadlift, seated and standing calf raises 5 sets 5 reps

    Wed off & 1 hour cardio

    Thursday WHOLE upper body, Incline press, side laterals, lat pulldown, Hammer dips, hammer rows, Hammer curls, Zottaman curls, Rev shrugs, Skull crushers, Rear laterals, seated rows..... 3 sets 12 reps of all exercises. I'm practically out of breath the whole workout...

    Friday off 1 hour cardio

    Sat WHOLE lower body, super set Leg ext with squats, super set leg curls with stiff leg, drop set standing calf raises, drop set seated calf raises......4 sets 20 - 30 reps

    Sun 1 hour cardio


    Meal 1 5 eggs, 2 cups spinach

    Meal 2 2 scoops Nectaur, 1 tbls peanut oil

    Meal 3 8 oz Lean GRD beef, 1 cup broccoli, 1/2 tbls olive oil

    Meal 4 2 scoops Nectaur, 1 tbls Peanut oil

    Meal 5 8 oz Chx, 1/2 avocado, 1 cup green beans

    Meal 6 (post workout) 2 scoop Nectaur, 1/2 cup oatmeal

    meal 7 8 oz chx, 1/2 avocado

    Meal 8 1 scoop Nectaur, 1/2 tbls peanut oil

    Supps: Venom 3.0, Kre alklyn, Nectaur Whey Protein

    Thats the whole sha bang, oh by the way my starting weight is 241 lbs and I'm 5'9. Going to be around 205 - 210 this time around. I will post my first log entry tonight. Stay tuned.....

  2. Ight Upper body in tha bag, tried not to kill myself. Ended up doing it anyway. Took it real easy on the incline since i played 2 hours of dodge ball this morning with a kids camp.


    Incline Press 275 x 4, 275 x 4, 315 x 2, 275 x 4

    Barbell Row 315 x 5, 315 x 5, 365 x 5, 315 x 6

    BHN Press 185 x 5, 225 x 5, 225 x 6

    Hang Cleans 185 x 5, 225 x 5, 245 x 4, 225 x 5

    Gonna save deads for 2morrow with legs. Goodnight ya'll...

  3. Quote Originally Posted by Genetic79 View Post
    Ight Upper body in tha bag, tried not to kill myself. Ended up doing it anyway. Took it real easy on the incline since i played 2 hours of dodge ball this morning with a kids camp.
    Bro I'd be scared to death to play dodge ball with you. Are you Laser, Blazer, or any one of those other -azer's from The Purple Cobras? Big lifts dude.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25

  4. Youre a bear man. Post up some pics, i need the drive/inspiration.

    x2 on the dodgeball....thats gotta be intense. Those kids must have a good time with you though, prolly thinkyoure superhuman or something.

  5. im in for the ride. lets do this and GL!

  6. Yo 2 hours of D-ball ain't no punk, man I was sweating like a run away slave...but I had fun and they did too. They are around 15 - 16 years of age, so tha yung dudes saw how big I was and thought that I would be slow. Should have seen the look on their eyes. I'll post some pics soon....I do wedding photography on the weekends and my cameras are fugging huge, so I can't stroll in the gym with it ya know.

  7. Quote Originally Posted by Genetic79 View Post
    Yo 2 hours of D-ball ain't no punk, man I was sweating like a run away slave....

  8. Heres some pic from last year, found them last night. I'm 6 lbs heavier now. Well let me rephrase that I have 6 more pounds of muscle since then. The first I just finished my bulking phase and I think I was 255 - 260 then.

    This one is 3 week after the first 2

  9. Yep i got wheels too....

  10. Quote Originally Posted by Genetic79 View Post
    The first I just finished my bulking phase and I think I was 255 - 260 then.

    Height/weight? Your stats say 5'9 238. but your almost 270 now? Maybe im just confused.

  11. Naw I'm 241 - 239lbs these where from last year at the end of my gaining phase.

  12. Nice split. I was going a split like that previously (upper power, lower power, off, chest/back hypertrophy, legs hypertrophy, arms/shoulders hypertrophy) but have since switched it into each workout like that.

    Everyday starts off with one power movement, for 4 sets x 6-10 reps of pure power, followed by slow and controlled reps.

  13. It's taxing the first few weeks but after that the pistons get going.

  14. Quote Originally Posted by Genetic79 View Post
    It's taxing the first few weeks but after that the pistons get going.
    It is, I found my body adjusted well. I liked it.

  15. I found that this routine help me keep my strength and my thickness as I diet.

  16. lookin thick for sure man... I gotta hit that weight, im only sittin at 185-190 11%~ BF....

  17. Found another....this is the last one I swear.

  18. 6-24-08

    Lower body

    Squats 405 x 6, 505 x 5, 405 x 5, 505 x 3 lost my balance on tha last one, but still no excuse still should have gotten the 5.

    Top Deads 405 x 5, 505 x 5, 585 x 5, (bar mid shin)

    Hack Squats 6 plts x 5, 8 plts x 5, 10 plts x 5, 10 plts+20 lbs x 4

    SLDL 315 x 5, 345 x 5, 365 x 5, 365 x 5

    Leg curl 215 x 8, 215 x 8, 240 x 5

    Seated Calf 4 plts x 10, 5 plts x 10, 5 plts x 10, 6 plts x 5

    I felt damn good tonight, squats started off ended slow. I was not happy with that, before I took my week off i was repping 565 for 5. I guess I gotta get my hips and erry thing in the groove again. After squat is when I started to feel like a piston. Well another night in tha log books. 2ommrows a off day. Adios.......

  19. Weighed in today at 237.5 and sore as hell.

  20. GL man. What did you do today?

  21. Today is a off day, just 1 hour cardio and thats it.

  22. nice sore from yesterdays work out?

  23. Yesterday's and mondays.....gotta love the effects of 3 bls of grd beef. DOMS is a ***** thou...

  24. 6-26-08

    weighed in at 236.4. Yesterday was suppose to be my volume - stretch workout but my stupid ass played dodge ball again that morning and I either pulled or slightly torn my Pertoral Minor. So all pressing movements are out, all I could do was push downs, preacher curls, kick backs, side laterals and rows. Really didn't go that heavy niether. My fiances gonna check my out tonight, she a physical Therapist. Man I was pissed as hell, but I could'nt be mad at any one but myself.

  25. SH*T man! You must play some intense dodgeball...
    Sucks that happend, hope its not to serious.
    Best of luck.

  26. Oh hell yeah man...those young dudes was trying to bing my ass. So I was trying to drill them. LOL...I'm super crazy type competitive. Call me out you bes be ready...

  27. 6-27-08

    Volume lower body

    Leg press 16 plts x 20, 18 plts x 20, 20 plts x 20

    Next I supersetted lunges with hack squats

    Lunges 225 x 18, 225 x 18
    Hack sqauts 4plts x 12, 4plts x 12

    Leg curl drop set 180 x 10, 160 x 10, 120 x 15 I did this 3 times

    Standing calf raises 200 x 15, 200 x 20, 245 x 15

    Seated calf raises 3 sets 250 x 20

    This was a crazy ass workout, I was pissed that I didn't get to hit the weights hard on thursday so I str8 drilled my legs. Come Nov I will get that trophy.....

  28. Weighed in at 235.7, so things are moving along purrty good. After my Hyper carb day I kind figured I'd gain some weight but looks like it did what it was suppose to do. Pec minor feeling a whole lot better. We'll see tonight.

  29. 6-30-08

    power upper body

    I was kinda scared going into this workout knowing what I did to my pec minor. So I changed some exercises knowing I'm a 90 or nothing kinda dumbass. But it didn't bother me at all, so tighness but really didn't feel anything else.

    Hammer Incline Press 6 plts x 5, 6 plts x 5, 4 plts +50 x 5, 4 plts + 50 x 5

    Barbell Row 315 x 6, 365 x 5, 335 x 5, 335 x 5, 315 x 5

    Dumbell Shoulder 80 x 5, 90 x 5, 90 x 5, 110 x 5

    Hammer Lat Pulldown 6 plts x 5, 6 plts x 5, 6 plts x 5, 8 plts x 5

    I'm happy with these numbers considering, it could have been a whole lot worse. Yep Genetic is one happy negro right now.....

  30. 7-1-08

    Power lower body

    Squats 405 x 5, 505 x 5, 505 x 5, 405 x 5

    Hack Squats 8 plts x 5, 10 plts x 5, 10 plts x 5 8 plts x 5

    Leg Curl 200 x 8, 240 x 5, 240 x 5, 240 x 5

    Seated Calf press 290 x 15, 295 x 15, 320 x 12, 320 x 12

    Felt good, sqauts still not where they should be, got get back in the groove with those. There's a sweet spot on my back where I place the bar, and I seem to lose it when I take time off. Everything else is moving up nicley, with leg curls I might have to up the reps.

    Diet wise I start what I call up revving, right now I'm around 2,700 - 2,900 kcals. Now it's time for me to throw in some more calorie until I get to my beginning calorie base. Around 3,800 kcal. Then I'll start adding cardio until I reach 1 hour 5 days a week. Thats the reason why I start contest prep 20+ weeks out. I actually gain muscle while doing all my diet changes.


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