Time to MonteGROW like a Finaflex Freak!

[Montego1]

Well well well. I decided to follow suit from a few other guys on AM and make a full time log. Ive been on AM for a couple years but never decided to make my own lifetime log. Well ladies and gents its time for that to change.

I was always a fat kid growing up. 5'4 285lbs when I was 14 years old. Got my stuff together in high school and was a soft 220 after my senior year. I wasnt super fat but I wasnt stacked either A few years ago I had 3 major knee surgerys and was out of commision for a long time and my weight shot up to 300lbs. With alot of hard work and dedication I slowly cut down and last summer I was 192lbs at around 5-7% bf. I have some loose skin here and there but given that or 300lbs? Yeah ill deal with some loose skin. Currently I'm 6'1 219.8 and 11-12% bf. I attained my short term goal of 220lbs but now its time to kick it into high gear and get to 240 by next summer at the same bf%. Its a mounumental task but I live by the "Go big or go Home" philosiphy. Here is the nitty gritty.

Current diet is a carb cycle/backload protocol.
380+grams protein a day.
125-150g carbs on non training days with moderate fats.
225-250g carbs on training days with low fats.

Most of my carbs on training day will come pre-post workout with more in the Mid-Afternoon time.
On non training days Carbs will come after 1pm for the most part aside from what little bit I get from my morning banana and whey.

As three months ago I have been following FST-7 training and absolutely LOVE it. My split is like so -

Day 1 - Back

Inverted Rows 4x8-12 60 seconds rest
Wide Grip Lat Pulldowns 4x8-12 60 seconds rest
Reverse Grip Pulldowns 4x8-12 60 seconds rest
T-Bar Rows 4x8-12 60 seconds rest
Reverse Grip Yates Rows 4x8-12 60 seconds rest
Rack Pulls 4x8-12 60 seconds rest
Straight Arm Push Down 7x8-12 reps - 30 seconds rest


Day 2 - Triceps/Biceps/Hams

Overhead Tricep Extension-Rope 4x8-12 60 seconds rest
Barbell Close Grip Bench Press 4x8-12 60 seconds rest
Reverse Grip Tricep Extention 4x8-12 60 seconds rest
Triceps Pushdown-Rope 7x8-12 30 seconds rest
Barbell Curls 4x8-12 60 seconds rest
Hammer Curls 4x8-12 60 seconds rest
Preacher Curls 4x8-12 60 seconds rest
High Cable Curl 7x8-12 30 seconds rest
Lying Leg Curls 3x8-12 60 seconds rest
Dumbell Stiff Leg Deadlift 3x8-12 60 seconds rest
Seated Leg Curl 7x8-12 30 seconds rest

Day 3 - Shoulders

Shoulder Press 4x8-12 60 seconds rest
Barbell Front Raise 4x8-12 60 seconds rest
Face Pull 4x8-12 60 seconds rest
Lateral Raises 7x8-12 30 seconds rest
Dumbell Bent Over Delt Raise 4x8-12 60 seconds rest
Power Partials 4x8-12 60 seconds rest
Dumbell Shrugs 4x8-12 60 seconds rest
Reverse Machine Flys 7x8-12 30 seconds rest

Day 4 - Chest/Quads

Bench Press 4x8-12 60 seconds rest
Incline Press 4x8-12 60 seconds rest
Machine Incline Press 4x8-12 60 seconds rest
Machine Close Grip Press 4x8-12 60 seconds rest
Cable Crossover 7x8-12 30 seconds rest
Seated Leg Extension 3x8-12 60 seconds rest
Squats 3x8-12 60 seconds rest
Leg Press 7x8-12 30 seconds rest

Thats the basic layout. I switch things up from time to time depending on pains and progress. Will post some starting pics soon. Hope you guys enjoy!

[iparatroop]

In this

[Montego1]

Starting pics 218lbs

[bean5er]

Subbed buddy

Bean's 1st contest prep (Lecheek last 8 weeks)

[Budman7811]

In looking forward to this

[MANotaur]

in....again....

[Piston Honda]

Go Destructicon on this log!

[Montego1]

in....again....

No tornadoes were involved in the making of this log

[Montego1]

Today's lift log stolen from my old log

Cable Standing Triceps Extension-Rope
Set 1 : 110.0x15
Set 2 : 110.0x13
Set 3 : 120.0x11
Set 4 : 120.0x12

Barbell Close Grip Bench Press
Set 1 : 185.0x12
Set 2 : 225.0x9
Set 3 : 225.0x8
Set 4 : 225.0x8

Reverse Grip Triceps Extensions
Set 1 : 130.0x12
Set 2 : 150.0x12
Set 3 : 150.0x10
Set 4 : 150.0x11

Triceps Pushdown - Rope
Set 1 : 70.0x15
Set 2 : 70.0x15
Set 3 : 70.0x13
Set 4 : 70.0x12
Set 5 : 70.0x12
Set 6 : 70.0x12
Set 7 : 70.0x10

Barbell Curl
Set 1 : 60.0x12
Set 2 : 90.0x12
Set 3 : 90.0x12
Set 4 : 90.0x12

Hammer Curls
Set 1 : 50.0'sx10
Set 2 : 50.0'sx10
Set 3 : 50.0'sx10
Set 4 : 55.0'sx8

Preacher Curl
Set 1 : 70.0x12
Set 2 : 95.0x10
Set 3 : 95.0x9
Set 4 : 100.0x8

High Cable Curl
Set 1 : 100.0x15
Set 2 : 100.0x15
Set 3 : 100.0x14
Set 4 : 100.0x12
Set 5 : 100.0x13
Set 6 : 100.0x12
Set 7 : 100.0x13

Barbell Squat
Set 1 : 315.0x12
Set 2 : 315.0x10
Set 3 : 355.0x8

Leg Extensions
Set 1 : 190.0x11
Set 2 : 210.0x9
Set 3 : 210.0x8

Leg Press
Set 1 : 415.0x10
Set 2 : 415.0x10
Set 3 : 415.0x10
Set 4 : 415.0x10
Set 5 : 415.0x9
Set 6 : 415.0x10
Set 7 : 415.0x10

[iparatroop]

Hello wolverine forearm.

[Montego1]

Hello wolverine forearm.

Lol I like that:P

[Montego1]

After doing a little research I have discovered that all my exercises involving cable weights have been wrong. Have been suspecting this for a while. Thought the plates were 10lbs but they are actually 12.5 yay. PR's from home

[MANotaur]

No tornadoes were involved in the making of this log

Some of the images you are about to see may contain a huge ass bald dude with an abnormal amount of vascularity and pleasing aesthetics. Viewer discretion is advised.

[Montego1]

Lol. Thanks brochocinco.

[Airborne42]

Kickass brother! I'm in!

[BoneDaddy]

In for the epic shyt that's about to go down in here. Dude, have you seen a Dr. about all those extra veins in your forearms?! Looks like a 3-D road map! Props on the vascularity dude!

[Montego1]

In for the epic shyt that's about to go down in here. Dude, have you seen a Dr. about all those extra veins in your forearms?! Looks like a 3-D road map! Props on the vascularity dude!

Welcome aboard!

Dr said I have an over abundance of awesome and it gets channeld straight to my veins :P

[MrKleen73]

Welcome aboard!

Dr said I have an over abundance of awesome and it gets channeld straight to my veins :P

NICE!

[Budman7811]

I've never understood the cable machines. I have two right next to each other, one tri push down at 50 it's decent weight the other I put at 110 and it matches up about the same. I try to stay with the same unit each time

[Montego1]

How many pulleys the machine has make a huge differance. Two pulleys is much easier then 1.