2017 season

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  1. Back thickness

    Chest Supported TBAR row
    3x365x20

    Smith machine bent over row
    3x275x20

    Wide grip cable rows
    Face pulls
    3 rounds of 15

    Hammer over, close, wide grip cluster set
    3 rounds of 10 reps each grip
    Serious Nutrition Solutions Representative


  2. Legs Monday
    Smith front squat
    Work up to 275x4
    185x20

    Leg press low and narrow
    Work up to 14 plates x 20

    Leg extentions
    3 sets of 20

    Lying ham curls
    150x15x7x3RP

    Seated Ham curls
    150x19SS

    Tuesday shoulder and tri

    Seated overhead press
    185x18x7x4RP

    Hammer behind the head press
    315x18SS

    Side laterals
    30x10
    40x10
    50x10
    25x15
    10x15
    -giant drop set

    Smith CG bench
    225x15x7x3RP

    Dead stop.skull crushers
    85x22x10x6RP

    Dip.machine
    20reps SS
    Serious Nutrition Solutions Representative
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  3. Chest....I hate chest day

    Smith incline press
    315x13x5x2RP

    Vertical chest press
    285x16x7x4RP

    Hammer strength incline
    365x18SS
    Serious Nutrition Solutions Representative

  4. In man! Can't wait to follow the journey

  5. Biceps and calfs

    Seated DB curls
    55x12x6x3RP

    EZ bar curl
    105x16SS

    DB hammer curl
    55x16SS

    Reverse grip single arm curls
    30x15x8x4RP

    A bazillion sets of calf raise with minimal rest

    Time for my refeed!!!
    Serious Nutrition Solutions Representative
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  6. Have a footlong double turkey sub from subway and 2 bags baked lays left 2nite. Hello 230
    Serious Nutrition Solutions Representative

  7. Check ins today. Watery bloated 225...Probably closer to 220. Super sick since Sunday. Shifting gears to a cruise now anyways. Will probably take this week off from training completely outside of.maybe a full body pump.workout Saturday then refeed

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  8. Sick AF this week. Probably ate in 5 days my total cals for a day. No cardio, no training. Not a good week
    Serious Nutrition Solutions Representative

  9. Back to training and upped the volume now that im crusing

    Chest

    Flys
    5 sets 20-12

    Decline DB Flys super set DB press
    55x15x15
    *Flys straight into a.press

    DB incline press
    3x100x15

    Hammer incline
    3x225x15

    Cable Flys (isotemtion)
    3x50x10
    Serious Nutrition Solutions Representative

  10. Cardio cut to 5 days per week and reduced to 20min.

    Carbs have been cut from 700ish a day down to about 420. Time to tighten up a pinch and keep this new added size. Probably push this about 8 weeks or so and blast again.

    Woke up at 221 this morning and basically just having whey iso shakes sun-fri of last week.

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  11. Quote Originally Posted by booneman77 View Post
    This is what I need to work into. I currently maintain ~175lb at 10-12% on only 17-1800 cals which is disgustingly low. I literally have to do IF otherwise I'm starving the entire day and no meal satiates me even slightly.
    Sounds like me, but I'm 93KG, just over 205lb. I'm never hungry, I think I'm just suck at 10-12% forever. I can't imagine eating that volume of food either :/

  12. Quote Originally Posted by AdelV View Post
    Sounds like me, but I'm 93KG, just over 205lb. I'm never hungry, I think I'm just suck at 10-12% forever. I can't imagine eating that volume of food either :/
    That's not good. Could be some internal things messed up. Unless you're old, then that's not too crazy lol. John Meadows doesn't eat a ton of food and is a 212 pro and suffers to get there but only eats like 3200 cals in peak off season mode and he's 230
    Serious Nutrition Solutions Representative

  13. Quote Originally Posted by Distilled Water View Post
    That's not good. Could be some internal things messed up. Unless you're old, then that's not too crazy lol. John Meadows doesn't eat a ton of food and is a 212 pro and suffers to get there but only eats like 3200 cals in peak off season mode and he's 230
    I'm 34, and always struggled to eat huge volume unless it's junk.

    I tried a refeed yesterday and I honestly struggled to eat 500-600g of carbs.

    I'm probably need to slowly increase the volume, maybe vegetables etc

    It definitely sucks, because I feel you have to eat more to lose weight and if anything my body just holds on.

    Anyways, will follow your log!

  14. Quote Originally Posted by AdelV View Post
    Sounds like me, but I'm 93KG, just over 205lb. I'm never hungry, I think I'm just suck at 10-12% forever. I can't imagine eating that volume of food either :/
    You're the opposite of me... I WANT all the calories, I just can't have them cuz I get fat ha. I would crush that volume of food (and so currently, just in the lowest cal options).
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  15. I would give anything to "struggle to eat"... I struggle to NOT eat ha
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  16. Quote Originally Posted by booneman77 View Post
    I would give anything to "struggle to eat"... I struggle to NOT eat ha
    😂 😂 😂

  17. Back width

    Straight arm rope pull down
    3 sets of 20
    *activate lats

    Wide grip pull ups
    3 sets of 20 w bodyweight

    Neutral grip MAG pull down (2 sec squeeze)
    3x160x12

    Hammer Strength iso Lat Pull down
    3x225x15

    CG pull down
    3x160x12

    Wide Grip behind the head pull down
    3x160x15

    DB pull overs
    3x70x15
    Serious Nutrition Solutions Representative

  18. DW, it looks like most if not all of your sets are 10-12+... is that pretty typical for you or just this phase?
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  19. Quote Originally Posted by booneman77 View Post
    DW, it looks like most if not all of your sets are 10-12+... is that pretty typical for you or just this phase?
    Just this phase and it's been working well. I typically stay a little lower but pushing that many carbs it's been great.
    Serious Nutrition Solutions Representative

  20. Hunger is through the ****ing roof. It's crazy how I go from being full to just ravenous in a few days. 420gr carbs and tightening up daily
    Serious Nutrition Solutions Representative

  21. Saturday 4/1 quads

    6 sets leg extentions

    Hack squat (narrow low stance)
    4 sets 405x15

    Leg press superset leg extentions
    4 rounds of 30 reps of each

    Sunday 4/2 chest

    4 sets pec Dec

    3 super sets
    Decline Flys 60x15
    Decline smith press 185x15

    Flat DB bench
    3 sets 100x15

    Hammer incline
    3 sets 315x15

    Cable Flys shoulder height
    3 sets of 15
    Serious Nutrition Solutions Representative

  22. Sorry guys little behind but I've transitioned into a "blitz diet" before I leave for vacation. Resting before blast away again with food. Cardio is WAAAY up. Carbs and fat cut to 88 and 33 respectively and protein boosted to 450. Still cruising with supplements.
    Serious Nutrition Solutions Representative

  23. Back from vacation and got out on a road trip for work. So I've just been cruising trying not to get to small. Diet has been super simple.

    Egg whites, tuna packets, whey shakes and steak. I'll have 70gr carbs peri workout in the form of vitargo. I'll refeed 1 day per week. I'll be doing this until the end of June then blast for July once things are back to normal.

    I'm in my car or at appointments for about 10hrs a day, hence the food choices.

    I'm holding 212-214 pretty well. I plan on just maybe recomping slightly these next few weeks. I'm gone mon-sat for work living out of a hotel, it's not as hard as I imagined it would be.

    I do LISS cardio each morning. About 30min and train 6 days per week moderate volume, just try to lift really heavy basically lol.
    Serious Nutrition Solutions Representative

  24. Subbed. Looking good bro!

  25. Good to see lately that most threads I'm posting advice in, is wrong.

    Sorry guys, should probably stop following me log and listing to anything I say bc science says different and I'm mean.

    I'd like to open this thread up to an open Q&A for me. I've been on the board for over 10yrs and have done and tried just about anything and everything. I'm brutally honest and think I look pretty damn good for this board (not **** compared to national level BB though lol).

    Please ask away!!!!!
    Serious Nutrition Solutions Representative
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