Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Big Boy Muscle 2015 show prep plan.....We Go Harder!

wasme said:
Damn that was a lot of volume...
Click to expand...

I'm a high volume training guy. I've trained under 1988 Mr USA John DeFendis for the last 2.5 years. I've learned to take myself to a different level.
 
Weighed in at 253.3 this morning

Meal #1 (preworkout arms/abs)
16 oz liquid egg whites
3/4 c oats
2 TBL Nat PB
2 TBL Sugar free syrup
2 TBL unsweetened cocoa

16 oz coffee w/ splenda

Meal #2
60g protein shake
Animal Pakistan

Meal #3
8 oz chicken
6 oz sweet potatoes

Meal #4 (preworkout quads)
10 oz chicken
3/4 c jasmine rice
2 TBL No salt added ketchup
2 TBL Southwest Mustard

Meal #5
60 g protein shake

Meal #6
10 oz chicken
1 flour burrito tortilla
1/4 c shredded Colby jack cheese
1 TBL no salt added ketchup
1 TBL Southwest Mustard
 
Well I wasn't feeling this workout tonight...but it was quads so no excuses. I haven't been that close to puking in a long time....but I didnt....in case u are wondering.....check this out....

Leg Ext (1212's)
5 sets 12 at 75 lbs

1212's technique is brutal....u do 5 sets of 12 but u never set the weight down. After the first 12 u come back down til you are in stretch position and count to 12 then start your next set....u end up doing 60 reps without setting the weight down.

Hack Squats
315 x 10
405 x 10
500 x 10
590 x 10
680 x 10

Dropsets Hack Squat
590 x10
500 x 10
405 x 10
315 x 10
225 x 10

Leg Ext heavy 2 sec pause at top
5 sets 12 at 135 lbs slow strict squeeze

Up on hip 45 degree 1 legged press (outer sweep work)
5 sets of 15 on each leg at 150 lbs

Dropsets on Leg Press
680 x 12
590 x 12
500 x 12
410 x 12
320 x 12
230 x 12

Adductor
4 sets 15 at 210 lbs

Abductor
4 sets 15 at 190 lbs

Not too bad for taking a week and a half off quads......44 sets have a bad feeling I'm not going to be able to walk by Thursday. Embrace the pain....Big Boy Muscle....We Go Harder!!!
 
Oh Boy so this is where all the hype is!!!

Great transformation and keep the details coming on in man! Great stuff and attitude thus far, really interested to see where ya take this!
 
wasme said:
For a guy that didn't feel like working out, I'd say you killed it! 680 on hacks.. damn!
Click to expand...

I thought I had 770 in me but I had already trained earlier in the day and didn't want to take the chance. It was a sick session
 
TheMovement said:
Oh Boy so this is where all the hype is!!!

Great transformation and keep the details coming on in man! Great stuff and attitude thus far, really interested to see where ya take this!
Click to expand...

Can't thank u enough for the support and the kind words and for being a part of my journey. The best is yet to come. ...
 
I have a lot of great followers already and I'm truly humbled by your kind words and support. It's an honor to share my journey with all of u. I know there will be some ups and downs along the way. I appreciate each and everyone of u. Thank u....and God Bless you all.
 
I meant to join sooner but I was being lazy!! :D
 
Nice quad day! Big fan of hacks and extensions for the quads, bet those babies were pumped after that session. I'll have to give the 1212 a go, sounds fun!
 
Good Lord that hack weight...

Envious of your ears too...
 
I'm in this! Great transformation and nice workouts:)
 
Another awesome volume lifter! SMHS. Heavy lifting! Nice job!
 
turff49 said:
Nice quad day! Big fan of hacks and extensions for the quads, bet those babies were pumped after that session. I'll have to give the 1212 a go, sounds fun!
Click to expand...

The pump was insane they felt like they were going to pop. 1212's is brutal. U can do it on quite a few exercises. Let me know what u think.
 
Awesome transformation man!!

You were saying there is a lot of support here, but the more people that see your transformation, the more "you" will inspire others !!


BTW I will be on stage in 22 weeks if you want to follow along ;)

Invalid Link Removed
 
Killed legs!! You've never been one to shy away on legs though! Great work!!
 
RegisterJr said:
Lol. It was supposed to be EATS, but I s'pose your ears are purty too.
Click to expand...

I was like ok....that's a new one....maybe I need to figure out a way to start training my ears.....
 
rocker2kk said:
That's the attitude
my ex cheated on me after 9 years Best revenge Live Well
Click to expand...

Hey i look at it like this......its her loss. I gave her everything and if that wasn't enough....good luck to the next guy....I'm a gentleman....and know how to treat a lady, but I will never settle....i deserve better.....and so did you!
 
love2liftkat said:
Killed legs!! You've never been one to shy away on legs though! Great work!!
Click to expand...

U know I love to kill legs....I've taken you through my leg workouts before....imagine now since i split quads and hammies up.....
 
jdg76 said:
Awesome transformation man!!

You were saying there is a lot of support here, but the more people that see your transformation, the more "you" will inspire others !!


BTW I will be on stage in 22 weeks if you want to follow along ;)

Invalid Link Removed
Click to expand...

Thanks so much man. I am now following your journey and can't wait to see how it comes out. Best of luck to you in 22 weeks. Enjoy the ride...its going to be here before you know it. Stay focused!
 
Stumbled across this passage from one of my best friends, my former coach and trainer

1988 Mr. USA John DeFendis

"Relentless Pursuit...BE THE SHARK!
By: John DeFendis
***********
Relentless Pursuit is an Art.
It is mastered and developed
by people who refuse to lose or be weakened
by falling, failing or not being their best at something.

RELENTLESS PURSUIT
is utilizing Knowledge, Intensity and Time
to become your Best ever!

RELENTLESS PURSUIT
is never giving in to failure...
But learning from it and working harder
to create Victory and Success.

RELENTLESS PURSUIT
is choosing a Goal and achieving it
despite hardships, problems or obstacles.

RELENTLESS PURSUIT
looks like a
Shark who has tasted blood
and is now tracking it's target.
The shark will let nothing get in the way.

RELENTLESS PURSUIT
is a sharpshooters vision on an infrared scope
secured, locked and loaded on the bulls eye of a target.

RELENTLESS PURSUIT
offers
NO EXCUSES!

RELENTLESS PURSUIT
thrives and grows and becomes more Intense
with every Success.

How does
RELENTLESS PURSUIT
relate to you?

Simply put...
If you utilize the same formula...in every aspect of your life
YOU WILL SUCCEED!

Respectfully,
John DeFendis
ULTRA FIT FOUNDER & DIRECTOR
 
Well I'm sore as hell and my body was screaming for a rest night....so what did I do???

Back....that's right I did back

Wide Grip Lat Pulldowns
120 x 12
140 x 12
160 x 12
180 x 12
200 x 12
140 x 12 (5 sets) slow strict squeeze

Circuit

A Frame Pulldowns
5 sets 12 at 150 lbs
Close grip Dickersons/stiff arm pulldowns
5 sets 12 at 70 lbs
Rope Pull Ins (check pic coming lster)
5 sets 12 at 130

Lying 45 degre T Bar Rows
1 plate x 15
2 plates x 12
3 plates x 12
4 plates x faIL got 8 reps
dropsets
3 plates x 10
2 plates x 10
1 plate x 10

Seated row machine
1 set of 12 at 70 lbs for all 4 grips no rest

Hammer strength seated
2 plates x 12
3 plates x 12 (3 sets)

Supersetted with seated cable rows tight grip
140 x 12 (4 sets)

Rear delts will have to wait til shoulder day. I couldn't even flex by the time I was done.

44 sets...not bad for being so sore I could barely move...pain is just my muscles growing.

Big Boy Muscle. ......We Go Harder!
 
Took some pics tonight....will post them soon. Hope everyone had a great day
 
BigBoyMuscle said:
The pump was insane they felt like they were going to pop. 1212's is brutal. U can do it on quite a few exercises. Let me know what u think.
Click to expand...

Well I gave that 1212 a shot today hitting chest and tris fawking brutal bro my chest is still shaking An hour later lol
 
McCrew530 said:
Well I gave that 1212 a shot today hitting chest and tris fawking brutal bro my chest is still shaking An hour later lol
Click to expand...

People don't realize if u do it right they are absolutely brutal....stay away from doing it on press unless it's at the end of a workout bc u end up fatiguing the triceps before the chest. U can do it on Flys or Pec deck and u can do them on any triceps exercise
 
BigBoyMuscle said:
People don't realize if u do it right they are absolutely brutal....stay away from doing it on press unless it's at the end of a workout bc u end up fatiguing the triceps before the chest. U can do it on Flys or Pec deck and u can do them on any triceps exercise
Click to expand...

It was med. weight and a lot of dumbbell work both my chest and my
Tries faired well throughout
 
McCrew530 said:
It was med. weight and a lot of dumbbell work both my chest and my
Tries faired well throughout
Click to expand...

Glad it worked out for u and u enjoyed them I have a few more tricks up my sleeve for next week.
 
I feel you pain, this is the sorest I have been awhile. Felt good to have a day off yesterday.
 
Invalid Link Removed
 
Invalid Link Removed

Invalid Link Removed

A few shots of my back last night after my workout. So ready to be lean again.
 
Thick man. Nice delts too.

Thin, huh? Compared to you, right now, I'm obese.
 
RegisterJr said:
Thick man. Nice delts too.

Thin, huh? Compared to you, right now, I'm obese.
Click to expand...

You can't see the front bro....LOL I'm pretty ashamed of what happened to me this off season...I can't wait to see this transformation. I will post so starting pics soon. But thank you so much
 
Weighed 252.1 this morning.

Meal 1
4 eggs and 4 whites
2 flour tortillas
1/4 c shredded colby jack cheese

Meal 2
60 g protein shake

Meal 3
8 oz chicken
3/4 c jasmine rice

Meal 4 refeed meal
All you can eat sushi pics coming soon

Meal 5
60 g Casein Protein Shake
 
[video=youtube_share;Wdoz_BoT-Ms]http://youtu.be/Wdoz_BoT-Ms[/video]

During last night's back workout
 
Strong rows. That thing winds the hell outta me.
 
You must log in or register to reply here.
Back
Top