Calebsmittys 1-Andro Run
- 01-15-2013, 04:40 PM
- 01-15-2013, 05:14 PM
Yeah didn't expect it. I dropped to very light weight and couldn't get extension. Could contract my quads.
- 01-16-2013, 05:59 AM
01-16-2013, 03:27 PM
01-16-2013, 10:58 PM
Shoulder and bis
Standing press , worked up to 185x4, dropped down to 115 2x10.
Machine shoulder press 2x10
Side laterals FST 7
Pinwheel hammer curls 3x6, 60s
Hammer curls 2x10, 45s
Barbell curls 2x10, dropped weight 1x10, dropped to bar 3xamap (squeeze hard at contraction)
1 arm preacher curl traded off each arm 5 reps at a time until I was done
Quick simple workout. Not a lot of intensity today. Gym was packed with bosu ball curlers and all kinds of silly stuff. Everyone using the only two squats racks for dumb ****. Felt like I had people crawling all over me. I need a shower.
01-17-2013, 07:17 AM
01-17-2013, 10:58 AM
The Hammer Strength Preacher Curl I use for some reason tires me out faster than free weight. Must be the plan of movement you have to follow. I did 1 Arm with only 25 lbs. and they were tough.
01-17-2013, 10:22 PM
Deadlifts worked up by 45s up to 405x3, dropped back to 315x5, 225x6(up to 315 I did one set conventional one sumo)
Romanian DL 225, 4x10
Leg curl 4xamap, first set got 15 full reps and 15 partials, 2nd 12 full 8 partials, 3rd 8 full 10 partials
Couldn't hardly lift my legs to put on my shoes
Robe cable crunches 10 reps straight down 5 each side, 3 sets like this
Lat pull down an contractions. These are awesome to really feel your abs contract. 3x10.
01-18-2013, 05:23 AM
01-18-2013, 08:50 AM
Enjoy. Deadlifts are my favorite movement right now. I'm frustrated at how little weight I'm pulling. I can squat as much as I DL. I should be at 500 by now.
01-18-2013, 01:22 PM
My weight has dropped 5 lbs. since I ended 1-Andro. I am at a waking weight of 235. I don't look as full and swole as before. I love being big. I'm going to bump up carbs in the evenings for a while to keep muscles fueled. Still following CBL style IF. No food until 12 noon and then no carbs. Carbs start pre workout and post workout. Protein still at an average of 200g.
01-19-2013, 12:11 AM
01-19-2013, 07:58 AM
01-19-2013, 12:14 PM
01-19-2013, 02:50 PM
I don't count macros fr the most part. I couldn't tell you exact numbers. I know I get at least 50 g for lunch. Where I slack is mid afternoon. I try to get a shake of 50 g around three before athletics. Sometimes I don't sometimes I do. Dinner is always 30-40 g and a PWO shake of 50g.
This past week my protein goal has been 250 G protein. 200-300 g carbs. And keep fat from good sources. My fat intake is never very high.
My schedule does not make it easy. I work long hours and I'm in the classroom most of the day. Eating 5-6 meals just isn't possible. In the summer it is but not in season.
01-19-2013, 03:23 PM
i'm not criticizing, my friend. and i hear your dilemma..
just conversing my thoughts. you know what i think about fasting in general i think..and CBL, not a fan, AT ALL -- esp the way you described it to me elsewhere.
these types of plans go against everything i hold to be true and conducive to building muscle and maintaining controlled bf% levels, period.
i'm not insistent on a set number of meal plans daily, that is not my main platform of ideology, and i won't tell you you will be better off eating X # of meals/feedings daily (altho for me, i enjoy eating 6x daily)
however, all that said............
when someone says "i just can't get feedings in" i say, nonsense
there are many things you can do for ease of feeding.
liquid meals: protein shakes, w/ oats and PB or other goodies..
quick meals: canned tuna, with veggies or an apple..
meals packed from home: PB sandwich w/ natty PB, sugar-free jam and good 15-grain bread or Ezekiel, again with fruit or something quick on-the-go..
chicken breast/rice combo (a fav of many ppl), made up on a sunday for the week and packaged into individual serving containers..
many, many different and easy ways to eat on the go
i do it myself, when i travel
can't do it every single feeding, every single day, sure. but you can sure make it consistent enuff to accomplish your goals and fit your lifestyle.
(and for everything else, there's always Subway..just remember the foot-long is really 11")
01-19-2013, 04:01 PM
Deff agree with this man if your having trouble getting your cals lower the leanness of your meat when I bulk I eat 85/15 beef n when I cut it's 93/7 those little tweaks certainly help...now eat and enjoy your awesome FF products bro
01-19-2013, 04:24 PM
Snag I appreciate criticism. I would rather someon tell me they don't agree than blow smoke up my ass.
I admit I typically don't make time to eat enough. I make efforts. This year my school decreased lunch time to 25 min and it has forced me to Pre plan lunch. Saved a lot if money to. I am making more of an effort to get meals in. I still get in 3 to 4 feeding a day just not on the conventional way. I know CBL goes agains conventional thought but I would encourage you to go to the website dangerouslyhardcore.com and read a little. I could email my copy of the book as well. Deeply rooted in science.
Criticism is motivation that makes me work harder and get my **** straight.
01-19-2013, 04:38 PM
Chest and tri
Smith machine decline bench(slight decline)
Did this without ******* keeping constant tension worked up up weight to 115 on each side then on last set dropped down over four drops each drop to near fail.
DB incline 60x10,70x8,80x6,60x8,60x5
Cable cross over FST7
Decline Hammer with medium band 4xamap
Machine tri ext. 4x10 with dropsets
Single arm ext. 2x10 each arm
Rope ext. 2x run the rack
25 min HIIT on treadmill
Great workout today not as much power or pump as before but really good
01-19-2013, 04:39 PM
always glad to share. if the industry had more ppl willing to take time to share ideas freely (without their own agendas), we would have so much more understanding i think..
as for 'science' - well i like science, but i do not rely solely on it nor will i ever
some science is based (once again) on agendas..
and, always remember: science may look good in a textbook, but the BODY is not a textbook!
01-19-2013, 04:43 PM
Food intake so far
Coffee with tablespoon coconut oil
Pre workout super pump maxx, 5g creatine, 5 g beta alanine
Isopure 40 g Prot. Periworkout
Post workout protein with 5 g creatine, 8 g Leucine
Club sandwich on wheat with mayo(30g Prot)
01-19-2013, 04:50 PM
I was an RD. planned to make it my career but found out how much was BS. I read about nutrition constantly. Which may just confuse me.
If you would like the carb Backloading book let me know. It really is a good read whether you agree with everything in it is besides the point.
01-19-2013, 07:04 PM
Update pic in PCT
And a pic for snags. I'm listening. 4 free range eggs, grass fed butter, two slices whole wheat with all natural strawberry jam
Well food pic didn't load.
01-19-2013, 07:09 PM
01-19-2013, 08:41 PM
So what are the over all goals now and beyond PCT? Maintain, lean up, continue to try to gain lean mass? You have a good amount of size would look huge ripped up.
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
Use Kleen10 for a 10% discount
01-19-2013, 11:10 PM
when you say you 'like to be big' i understand, trust me..you feel large & in charge
clothes can hide the bad stuff lol..
appearance-wise, you LOOK even bigger, when you have a lil more shape and contour to that large frame - even if you are 5lbs or whatever lighter
w/o clothes - you look even bigger!
first time i noticed this was way back in the day, my buddy always strolled around 225ish, good size but was carrying some fat.
i dint see him for awhile, he went on a contest prep..next time i saw him, i was in shock.
dude was just mammoth! i asked him how much he had gained (was a lil naive back in those days lol)..
he laffed. said man, i weigh 190, just lost 35lbs!
was chiseled and mean-looking..set me off on a lifetime course of seeking how to make the most of my body shape/image
01-19-2013, 11:16 PM
01-20-2013, 01:20 AM
You know I always thought my legs were skinny. They can always be bigger but for 6ft I feel out 36 jeans. I just have a critical opinion of myself. I always think I can be bigger.
I have 18 in arms but my torso makes them look small.
01-20-2013, 01:30 AM
01-20-2013, 01:31 AM
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