[Genetic79]

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

Dietwise

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.....

[Genetic79]

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.

6-23-08

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...

[SilentBob187]

Originally Posted by Genetic79

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.

[MentalTwitch]

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.

[mindgame]

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

[Genetic79]

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.

[mindgame]

Originally Posted by Genetic79

Yo 2 hours of D-ball ain't no punk, man I was sweating like a run away slave....

LMAO!

[Genetic79]

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

[Genetic79]

Yep i got wheels too....

[futurepilot]

Originally Posted by Genetic79

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.

[Genetic79]

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

[Mulletsoldier]

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.

[Genetic79]

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

[Mulletsoldier]

Originally Posted by Genetic79

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.

[Genetic79]

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