Watch me grow

[Santee]

11/26/2011


Assisted Pullups 6/6/6/15/20

WG Rockys. 3 sets of 6 @120lbs followed by set of 20 @ 85lbs

RG Pulldowns 3 sets of 6 @140lbs followed by set of 20 @ 100lbs

GG Pulldowns 3 sets of 6 @140lbs followed by set of 20 @ 100lbs

Angled Pulldowns 3 sets of 6 @170lbs followed by set of 20 @ 130lbs

Cable Pulldowns 3 sets of 6 @120lbs followed by set of 20 @ 90lbs

Facepulls

Curls 2x21s

Reverse DB flyes 3x8 and then drop set

Todays macronutrient intake:


Protein 260

Carbs 265

Fat. 70

[Santee]

11/27/2011


Assisted Pistols 3 sets of 8

Cleans. 3 sets of 6 @135lbs followed by set of 10 @ 95lbs

Deadlifts 3 sets of 6 @225lbs followed by set of 20 @ 145lbs

Leg Press 10 @ 90lbs; 10 @ 180lbs; 10 @ 270lbs; 2 x 10 @360lbs; 20@180lbs; 30@90lbs

Lying Leg Curls 3 sets of 5 @110lbs followed by a dropset

Angled Calf Raises Missed these :/

Calf Raises 3 sets of 6 @335lbs followed by a dropset


Todays macronutrient intake:


Protein 245

Carbs 190

Fat. 70

[Santee]

11/28/10

Photo update





Front



Back



Triceps



Biceps



Biweekly

[Santee]

Yesterdays workout
11/28/2011

Incline Press 3 sets of 8 @ 155lbs followed by set of 10 @ 115, then 10 @ 95

Bench Press 3 sets of 8 @ 155lbs followed by set of 10 @ 115, then 10 @ 95

Shoulder Press 30 rep method @ 95 follow by 20 @ 55

Assisted Dips( my weakness) 3x8

Machine Flyes 3 sets of 8 @150lbs lol chest was toast

Machine Delt Flyes 3 sets of 8 @100lbs followed by dropset

Tricep reverse grip Pulldowns 3 sets of 8 @ 50

Macro intake:

Protein 245

Carbs 245

Fat 65

[Santee]

Today's workout was as follows 11/29/2011

Pull Ups 3 sets of 8

Barbell Row 3 sets of 8 @150lbs followed by set of 20 @ 95lbs

WG Row 3 sets of 8 @160lbs followed by a dropset

CG Row 3 sets of 8 @180lbs followed by a dropset

Angled Row 3 sets of 7 @180lbs followed by set of 21s

Machine Pullover 3 sets of 8 @195lbs followed by set of 20 @ 120

Face Pulls 3 sets of 8 @ 45

Posterior Delt Machine 3 sets of 8 @95lbs followed by set of 15 @ 65bs

Reverse Curls 3 x 12 @ 40 followed by a set of 21


Todays macronutrient intake:

Protein 255gs

Carbs 215gs

Fat. 85gs

[BB12]

Did you try out that SuperSize protocol I suggested?

[Santee]

Did you try out that SuperSize protocol I suggested?

Haha I read it too late and did three scoops straight ahead and I WAS ON lol
Made me 100% now I gotta wait two weeks to reorder it, my trial ended lol.

[BB12]

Haha, glad you enjoyed it!

[Santee]

Ugh today was horrible, don't know if it was the lack of a preworkout or overtraining, but I had no drive and I couldn't do crap for legs, so I just did some hip strengthening exercises.

On a side not I woke up without an appetite :/

[BB12]

Had one of those days yesterday!

Decided to take a week off.

Hope you get back in the swing of things!

[Santee]

Had one of those days yesterday!

Decided to take a week off.

Hope you get back in the swing of things!

It sucks lol alway happens when you're on a roll, but I'm not letting my hopes down gotta get back on that horse lol.

[Santee]

I'm gonna start a progressive bulk starting tomorrow,
250g of protein
350g of carbs
75g of fat
First week with two days
Curved down to 200g of carbs

Then the next week will be
275g
375g
75g
Two days curved down to 175g of carbs

Followed by

The next week which will be my peak
300g
400g
75g
2 days carbs curved down to 150

Then staying at
300g of protein
300g of carbs
80g of fat

For four weeks with one cheat day.

I'm also gonna practice stomach vacuuming 5 times a day lol

[Santee]

? Edited this post out by mistake

[Santee]

11/26/2011


Assisted Pullups 6/6/6/dropset

WG Rockys. 3 sets of 8 @120lbs followed by a dropset

RG Pulldowns 3 sets of 8 @150lbs followed by a dropset

CG Pulldowns 3 sets of 8 @160lbs followed by a dropset

Angled Pulldowns 3 sets of 8 @180lbs followed by a dropset

Cable Pulldowns 3 sets of 8 @120lbs followed by a dropset

Facepulls missed these

Reverse Curls 3x10 @ 40lbs

Reverse DB flyes 3x8 and then drop set

Todays macronutrient intake:


Protein 250

Carbs 280

Fat. 70

[BB12]

Looks like you have a good plan there.

How many weeks for the bulk?

[Santee]

Looks like you have a good plan there.

How many weeks for the bulk?

6-8 weeks, how does slim fx work btw?

[Santee]

12/3/2011


Assisted Pistols Forgot about these

Cleans. 3 sets of 8 @135lbs followed by set of shrugs

Deadlifts 3 sets of 8 @215lbs followed by set of 20 @ 125lbs

Leg Press 10 @ 90lbs; 10 @ 180lbs; 5x10 @ 270lbs; 20@180lbs;

Lying Leg Curls 3 sets of 8 @100lbs followed by a dropset

Angled Calf Raises Pumped them up

Calf Raises 3 sets of 8 @335lbs


Todays macronutrient intake:


Protein 245

Carbs 305

Fat. 80

[BB12]

6-8 weeks, how does slim fx work btw?

What do you mean by how does it work? Can you please expand or narrow it down to exactly what you mean (dose, stim, app controlling ...)?

Its definitely not something you want to take during a bulk.

[Santee]

Today's workout
12/4/2011

Incline Press 3 sets of 6 @ 160lbs

Bench Press 3 sets of 6 @ 160lbs followed by a burnout

Shoulder Press 30 rep method @ 100

Dips 3x6

I did a circuit with machine pec flyes, medial & posterior delt flyes.

Macro intake:

Protein 255

Carbs 270

Fat 75

Can't post up pics till tomorrow, making tuesday my day off, so I'm transitioning my workouts to a day behind so on Wednesday I'll do legs with a bit of back

[BB12]

Damn... 30 Reps

Keep up the great work man!