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The skinny stack (usp pes ebf)

EBF Inc said:
Yea man long ass drive for me !!!
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Are you planning on driving straight down to the show or staying in the area? I can't find anything about a schedule of events or really anything but a list of the event itself.
 
booneman77 said:
Are you planning on driving straight down to the show or staying in the area? I can't find anything about a schedule of events or really anything but a list of the event itself.
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Prolly Friday night ill be there leave Sunday morn
Staying at a place. 79 a night
 
booneman77 said:
Same here. Refeed day is better then christmas
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Refeeds? Nooooo, I just like to eat them on the way to the gym. :)

EBF Inc said:
You know how many I have? Full sleeves both ribs and lower stomach. Can't see stratus obliques or lower abs or deep cute
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Paint yourself darker and they won't be as noticeable as you might think. Really though, I wouldn't let your tattoos be the deciding factor for whether or not you compete, especially when we are talking about an entry level show. They are there to stay anyways.
 
classic34 said:
Refeeds? Nooooo, I just like to eat them on the way to the gym. :)

Paint yourself darker and they won't be as noticeable as you might think. Really though, I wouldn't let your tattoos be the deciding factor for whether or not you compete, especially when we are talking about an entry level show. They are there to stay anyways.
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Honestly I need more time dieting I don't feel ready altho I have decent abs and veins in them I feel like I have too much fat in other areas

Cost may be an issue to running on fumes here
 
EBF Inc said:
Honestly I need more time dieting I don't feel ready altho I have decent abs and veins in them I feel like I have too much fat in other areas

Cost may be an issue to running on fumes here
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Oh, of course. I wasn't trying to push you to do it.
 
EBF Inc said:
I wasn't saying you were, I like your motivation tactics ;) imma go hard till then. Me and bill will take some pics together see who's more shred haha
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I gotta bing my A game ;-)

Then we feast like kings!!!!!

Gf will be pissed, she's got nationals 6 days later sooooo I think that means we'll have to eat her portions lol
 
Distilled Water said:
I gotta bing my A game ;-)

Then we feast like kings!!!!!

Gf will be pissed, she's got nationals 6 days later sooooo I think that means we'll have to eat her portions lol
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Oh, that's cruel...
 
Things progressing nicely refeed Wednesday which would be 10 days since last one. I realized it takes me about 5 days to get back to and below baseline
 
EBF Inc said:
Things progressing nicely refeed Wednesday which would be 10 days since last one. I realized it takes me about 5 days to get back to and below baseline
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I'm liking how I look right now. Cougars at the gym be like rawr.

Bad news, think I got fluid in my ankle

Today was hams and glutes

Rdl
Seated leg curl
Glute kickback
Hip abduction

5 sets rdl and abduction. Drop set
4 sets glute kickback and seated leg curl

However all things were done in 6-10 rep range today. Last set rdl was 6 or 7 at 265.

Did obliques today also side bends and back ext

Gotta get that Adonis belt and lower back a tad better

As of now I do not have regular deads I. Routine

I feel I get nice work from the rdls however why do you guys think?

Considering the rdls I keep constant tension and tut can help thickness

Weight fluctuates between 176.4 and 173.2

I had 80 carb 44 fiber yesterday

Prolly had more fiber than that considering I didn't count greens. I ate a **** load of pickles and romaine lettuce

Cals without greens were about 2430. 75 over what I usually do but for some reason I was so famished so I needed to fill up on greens

Tody ill eat after the Gym like 930.

Then I won't eat again till about 9pm.

Tomorrows refeed will consist of about :

10 pouches gushers
5 serving Rice Krispies
5 serving frosted flakes

I may not have some of the cereal BC I'm doing dinner w my family so it may be switched out for potatos
 
EBF Inc said:
I'm liking how I look right now. Cougars at the gym be like rawr.

Bad news, think I got fluid in my ankle

Today was hams and glutes

Rdl
Seated leg curl
Glute kickback
Hip abduction

5 sets rdl and abduction. Drop set
4 sets glute kickback and seated leg curl

However all things were done in 6-10 rep range today. Last set rdl was 6 or 7 at 265.

Did obliques today also side bends and back ext

Gotta get that Adonis belt and lower back a tad better

As of now I do not have regular deads I. Routine

I feel I get nice work from the rdls however why do you guys think?

Considering the rdls I keep constant tension and tut can help thickness

Weight fluctuates between 176.4 and 173.2

I had 80 carb 44 fiber yesterday

Prolly had more fiber than that considering I didn't count greens. I ate a **** load of pickles and romaine lettuce

Cals without greens were about 2430. 75 over what I usually do but for some reason I was so famished so I needed to fill up on greens

Tody ill eat after the Gym like 930.

Then I won't eat again till about 9pm.

Tomorrows refeed will consist of about :

10 pouches gushers
5 serving Rice Krispies
5 serving frosted flakes

I may not have some of the cereal BC I'm doing dinner w my family so it may be switched out for potatos
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By RDL do you mean Roman dead lift? I think that's something only you can answer. There are no hard and fast rules here. Are you saying that you feel you should include regular deadlifts for additional lower back work to strengthen the spine erectors? I guess it's just not clear what you're asking and what you want to do.

Gushers...mmmm...it's been too long.
 
classic34 said:
By RDL do you mean Roman dead lift? I think that's something only you can answer. There are no hard and fast rules here. Are you saying that you feel you should include regular deadlifts for additional lower back work to strengthen the spine erectors? I guess it's just not clear what you're asking and what you want to do.

Gushers...mmmm...it's been too long.
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Yes Romanian dead lift.

I'm asking if I should include regular deads into the program as this is my split

Quads/glutes

Back/shoulders (all lats n over head presses)

Hams/glutes ( here I do Romanians and back ext)

Chest/back (all rowing movements and chest presses 4 sets of flies included)

Shoulders/arms (all laterals for shoulders and 1 burnout of a snatch grip oh press)

Abs/cardio

Repeat

As of now it's cardio every day not just abs
 
EBF Inc said:
Yes Romanian dead lift.

I'm asking if I should include regular deads into the program as this is my split

Quads/glutes

Back/shoulders (all lats n over head presses)

Hams/glutes ( here I do Romanians and back ext)

Chest/back (all rowing movements and chest presses 4 sets of flies included)

Shoulders/arms (all laterals for shoulders and 1 burnout of a snatch grip oh press)

Abs/cardio

Repeat

As of now it's cardio every day not just abs
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Maybe add 3 sets of 3-5 of standard deads and then do whatever you're doing for RDL, using the rdl as more of a hyper movement with lighter weight and more reps to reallly hammer the hammys and lowr back
 
chedapalooza said:
Maybe add 3 sets of 3-5 of standard deads and then do whatever you're doing for RDL, using the rdl as more of a hyper movement with lighter weight and more reps to reallly hammer the hammys and lowr back
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I gotta be very careful w my back

Herniated disc l5/s1

So I'm super careful too heavy is bad but I love lifting heavy **** from the floor lol
 
EBF Inc said:
I gotta be very careful w my back

Herniated disc l5/s1

So I'm super careful too heavy is bad but I love lifting heavy **** from the floor lol
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I hear you.. I have a form of arthritis that's supposed to fuse my spine to my hips over time. Doctor told me to stop dead lifting so I did.. Pain got HORRIBLY worse over the course of a year. I finally said f it... Started from scratch.. Added 150 to my dead in the last 3 months... I wanna be at 315 for my 1rm by January 1. I'm at 265 for 2-3 good reps right now. I weigh 165 and shouldn't medically be doing this, but it's the only thing that keeps the pain away! Point is... Fuukk status quo and doctors and don't admit defeat to anything!
 
Post refeed pix


3 more weeks

I wanted to wait but I decided against it.
 

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Pre refeed 174.2


Post: 178.8

Baseline by Friday I hope

Took 12 scoops mp and 8 recompadrol

Carbs 1000
Protein from aminos only
 
chedapalooza said:
I hear you.. I have a form of arthritis that's supposed to fuse my spine to my hips over time. Doctor told me to stop dead lifting so I did.. Pain got HORRIBLY worse over the course of a year. I finally said f it... Started from scratch.. Added 150 to my dead in the last 3 months... I wanna be at 315 for my 1rm by January 1. I'm at 265 for 2-3 good reps right now. I weigh 165 and shouldn't medically be doing this, but it's the only thing that keeps the pain away! Point is... Fuukk status quo and doctors and don't admit defeat to anything!
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Usually working on the muscles which are part of the issue actually helps the issue :D
 
Nice results! How much cardio is necessary with the stack, to get good results ! Did you get my last pm!
 
EBF Inc said:
Yes sir, If cutting I'd add 2 days hiit. 2 days jogging But then again I don't know your routine, calories height, or weight lol
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Ok, ill pm you, pretty much my profile has it. 6'5, 350, 3k calories or 2500, routine, 5 days a week off weeks, 0-2 days work weeks. 12hr shifts, 7 days on 7 off. Routine is high intensity sets and volume. I have logs with my site name on here to verify routines.
 
HokiePride said:
Ok, ill pm you, pretty much my profile has it. 6'5, 350, 3k calories or 2500, routine, 5 days a week off weeks, 0-2 days work weeks. 12hr shifts, 7 days on 7 off. Routine is high intensity sets and volume. I have logs with my site name on here to verify routines.
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Went out today buddy you'll have it Monday

And as far as your weight your cals seem low at 2500. Even at 3000. Reverse diet you way up
 
Helz yea! I know! I try to get more in but you would be surprised if you seen how much muscle I have eating so little! I'll send you a pic so you have an idea of what I look like. Not what you expect! It's really silly how little calories I eat! Never used cycles or ph, just over the counter GNC products!
 
EBF Inc said:
Yes Romanian dead lift.

I'm asking if I should include regular deads into the program as this is my split

Quads/glutes

Back/shoulders (all lats n over head presses)

Hams/glutes ( here I do Romanians and back ext)

Chest/back (all rowing movements and chest presses 4 sets of flies included)

Shoulders/arms (all laterals for shoulders and 1 burnout of a snatch grip oh press)

Abs/cardio

Repeat

As of now it's cardio every day not just abs
Click to expand...

If you really want to include them you could do them along with the rdl, or instead of rdl do deadlifts and sldl. Doing them on a different day may be too much. No one ever said you absolutely had to do deadlifts.

EBF Inc said:
Send away


Guys I need a bodyfat estimate!!!

Anyone,??
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Do you have lower body pics? Looking pretty lean but it's hard to give an estimate without seeing the overall picture.
 
classic34 said:
If you really want to include them you could do them along with the rdl, or instead of rdl do deadlifts and sldl. Doing them on a different day may be too much. No one ever said you absolutely had to do deadlifts.

Do you have lower body pics? Looking pretty lean but it's hard to give an estimate without seeing the overall picture.
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I can't really flex lower body I have some from last week. Don't make fun of size diff in legs idk how it happened. But my left calf smaller then right, left quad bigger then right
 

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Like Sam said, 8% probably isn't too far off. Then again, I never paid much attention to bf% so I may be off here. Lol, we all have our imbalances. My left leg is longer than the right and it makes me lean right on squats and even throws my bench off for bridging. I probably have a longer right arm too and don't even know it haha.
 
Why don't you just do rack pulls instead of deads?

Should be easier on you, you can move more weight, and it'll probably activate more back muscles.
 
Ape McGrapes said:
Why don't you just do rack pulls instead of deads?

Should be easier on you, you can move more weight, and it'll probably activate more back muscles.
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Snatch grip to hit the back more
 
Felt pretty dry.


Drank a ton of water. This was just now

Not flexing to hard

Veins ALL DAY!!!
 

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Wow, abs are looking great.
 
Still not feeling lean.


I don't think I'm struggling enough therefore I don't feel lean enough haha

I'm bout to put on some rollerblades and do 3 miles

Looking into NPC show in NYC on the 16th. I'm trying to find posing routines and when exactly I need to sign up

If any one had posing links if like to look at tbem
 
Package received. Sending payment in morning! Thanks EBF. Logging and tracking as we speak! I'm running a stellar stack alongside what you sent! How do I get a second stack from you?
 
EBF Inc said:
Still not feeling lean.

I don't think I'm struggling enough therefore I don't feel lean enough haha

I'm bout to put on some rollerblades and do 3 miles

Looking into NPC show in NYC on the 16th. I'm trying to find posing routines and when exactly I need to sign up

If any one had posing links if like to look at tbem
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You're crazy lean. :)

Do it brother! I may hit up the NYC show as well. You can get your NPC card and register for the show when you get there that morning (or anytime before). I'll find some posing videos this afternoon and text or email them to you.
 
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