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

wasme said:
Chest must have been exhausted and pumped like crazy after this one...
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It definitely was a great workout been awhile since the chest was that full
 
Got a new promo for our Epic PWO

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Here's a good article on hbcd. Invalid Link Removed


True nutrition sells it pretty cheap.
 
Well I really thought I was going to take a rest day today, but I had the urge to go train biceps at about 330p so u did.

Seated incline curls
5 sets 10 @ 30 lbs

Plate loader preacher curls
(Tried a method of MTUT style by Dennis James, these were brutal)
45 lb plate was all I used on these

3 super slow reps 10-15 seconds to get to the top
rest 30 sec
3 super slow reps and 10 reps after
rest 30 sec
3 super slow reps
rest 30 sec
3 super slow reps and 10 reps after
rest 30 sec
3 super slow reps
rest 30 sec
3 super slow reps and 10 reps after

Seriously thought my arms were going to pop

Hammer strength elevated single arm curls
5 sets of 10 ea arm @ 50 lbs

Standing Cable curls
5 sets of 10 @ 70 lbs

About 30 minutes in total. Great pump. Back day may be a bitch tomorrow.
 
Had a great date night last night with my girlfriend. Had one of my favorite cheat meals and I had to share it with y'all. I found Chicago style deep dish pizza in Indianapolis and it was heavenly.

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My beautiful girlfriend Laurie and I downtown Indy....I'm a lucky man

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BigBoyMuscle said:
Well I really thought I was going to take a rest day today, but I had the urge to go train biceps at about 330p so u did. Seated incline curls 5 sets 10 @ 30 lbs Plate loader preacher curls (Tried a method of MTUT style by Dennis James, these were brutal) 45 lb plate was all I used on these 3 super slow reps 10-15 seconds to get to the top rest 30 sec 3 super slow reps and 10 reps after rest 30 sec 3 super slow reps rest 30 sec 3 super slow reps and 10 reps after rest 30 sec 3 super slow reps rest 30 sec 3 super slow reps and 10 reps after Seriously thought my arms were going to pop Hammer strength elevated single arm curls 5 sets of 10 ea arm @ 50 lbs Standing Cable curls 5 sets of 10 @ 70 lbs About 30 minutes in total. Great pump. Back day may be a bitch tomorrow.
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you rest like kat. Not at all. Lmao.
 
Had my bodyfat tested yesterday....not sure the guy knew what he was doing as i thought i was probably 15-18%...but according to his figures i was 10-12% @ 236 lbs. I dont believe it but whatever.

Just smashed another epic back workout. 45 sets and it was brutal. Laid off rack pulls for today. Thinking I may incorporate them on hamstring day and do some heavy stiff legged deads for the first time ever. Anyways here was today's session:

Heavy Lat Pulls Wide Grip (Warm up)
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10

Circuit of 4 exercises:
Wide Grip Lat Pulldowns
120 x 10
120 x 10
120 x 10
120 x 10
140 x 10

Wide Grip Dickersons (straight arm pulldowns)
70 x 10
70 x 10
85 x 10
85 x 10
85 x 10

A Frame Pulldowns
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

Rope pullIns
120 x 10
145 x 10
145 x 10
160 x 10
160 x 10

BB bent over rows
115 x 10
135 x 10
155 x 10
155 x 10
145 x 10

Seated cable rows
120 x 10
140 x 10
140 x 10
140 x 10
140 x 10

Supersetted with

Seated Machine low rows
85 x 10 slow squeeze 2 second pause at back
85 x 10 same way
85 x 10 same way
115 x 10 reppin it out
145 x 10 reppin it out

Lying T Rows
1 plate and 25 x 10
2 plates x 10
2 plates x 10
2 plates x 10
2 plates and a 25 x 10

My back is wrecked....felt great though. My strength is really starting to come back up I think.
 
My back is wrecked just reading that..lol

Epic cheat meal and definitely a lucky man from the looks of it:)
 
Oh man, that pizza. I can't wait to have Chicago pizza again.
 
I live for Wide Grip Pulldowns!!! Never heard of them as Dickersons though so thanks for the term reference!

Hows your angle on your BB rows?
 
Killer back workout! The pizza looks delicious!! Definitely looks like you had a great night!
 
BigRed1974 said:
My back is wrecked just reading that..lol

Epic cheat meal and definitely a lucky man from the looks of it:)
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Thanks bro. She's definitely a keeper. My back is fried today.
 
RegisterJr said:
Oh man, that pizza. I can't wait to have Chicago pizza again.
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It's my favorite and living in SC for last 2.5 years they don't have deep dish like that. Missed it
 
superbeast668 said:
Step it up bigguns. You (and everyone else) is getting showed up by a little girl!
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$hit that lil girl can train bro. She has come a long way since u started helping her with her journey. She impresses the hell out of me.
 
TheMovement said:
I live for Wide Grip Pulldowns!!! Never heard of them as Dickersons though so thanks for the term reference!

Hows your angle on your BB rows?
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The dickersons are a stiff arm pulldown. I'll try to put a video up next week of bent over rows and Dickersons so u can see what I'm talking about. No one does Dickersons right to get the most out of the movement.
 
Going to have to take a rest day today. My body is screaming for it and I have to work tonight. Will blast these shoulders or hamstrings and calves tomorrow. Haven't decided which one yet. Hope everyone has a great Friday.
 
I didn't fall off the face of the earth I promise. Was a very busy weekend and didn't feel well on Saturday so I took the weekend off. I finally received my new diet from my coach last week so we are officially in cut mode with no cheats until March. Yesterday I hit 30 mins of fasted cardio on the stepmill then went home to fuel up for my shoulder workout. I didn't have as much time as I normally do as I had to grocery shop and meal prep before work but still managed to get a good one in.

DB side lateral raises 1212's
20 lbs x 12 for 5 sets with a 12 sec pause between sets

Cable cross side Lateral raises
26 x 10
20 x 10
20 x 10
20 x 10
20 x 10

DB heavy side lateral raises
35 x 8 for 5 sets

Smith Machine shoulder press
Used the MTUT style of Dennis James on these and they were brutal
3 super slow reps aND then 10 @ 95 lbs
3 super slow reps and then 10 @ 135 lbs
3 super slow reps and then 10 @ 135 lbs
10 reps at 135 lbs then 5 super slow @ 95 lbs
10 reps @ 185 lbs dropset 15 reps at 135 lbs

Plate front raises dropsets 2 sets of ea
45 lbs x 10
35 lbs x 10
25 lbs x 10

Lying Cable upright rows
85 x 10
100 x 10
100 x 10

Supersetted with Standing Cable upright rows
85 x 10
100 x 10
100 x 10

Rope pulls to face rear delts
85 x 15
70 x 15
70 x 15
70 x 15
70 x 15

Supersetted with

Cable cross rear delts
14 x 10
14 x 10
14 x 10
14 x 10
14 x 10

43 sets. Overall felt good yesterday. Glad to be back on a regimented diet. Getting ready to have meal #1 for today and fuel up for my workout this afternoon
 
Damn no cheats through the holiday season..you sir are a badass!!
 
BigRed1974 said:
Damn no cheats through the holiday season..you sir are a badass!!
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We'll see how it goes. I had a pleasant surprise this morning. I'm only 13 lbs away from goal. If I get into the 220's by Christmas I may let myself have a day.
 
Man your really killing it and I hope you are indeed enjoying yourself!
 
NO cheats until March?? :stupid: LOL!!! My show is the first of April and I gaurantee I will be cheating a few times before then ;)
 
wasme said:
....you almost have to let yourself have that day...
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But Christmas!!!

Man, that's a long time with no cheats.
 
Cheats should be used ... strategically you will lose more fat with them than without them. Just don't kill you insulin sensitivity. It's very situational where and where not to use them.
 
Lol. Instead of supporting the "no cheat meals" goal, we are all saying "It's Christmas! Cheat". Lol. I agree, it's Christmas and you are very close to your goal - a cheat meal is advised!
 
jdg76 said:
NO cheats until March?? :stupid: LOL!!! My show is the first of April and I gaurantee I will be cheating a few times before then ;)
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wasme said:
....you almost have to let yourself have that day...
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U guys are all awesome what I meant was I won't go off my meal plan unless my coach tells me I can. Believe me I'm looking forward to Christmas he already told me I can enjoy that day
 
TheMovement said:
Man your really killing it and I hope you are indeed enjoying yourself!
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Thanks boss. I'm really having some good training sessions lately. Pushing my body to its limits
 
kenpoengineer said:
Lol. Instead of supporting the "no cheat meals" goal, we are all saying "It's Christmas! Cheat". Lol. I agree, it's Christmas and you are very close to your goal - a cheat meal is advised!
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Oh believe me Christmas will be welcomedoing with an open mouth lnao
 
DreamWeaver said:
Cheats should be used ... strategically you will lose more fat with them than without them. Just don't kill you insulin sensitivity. It's very situational where and where not to use them.
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Have to agree with u my friend. Thank u so much for joining and the support
 
Yesterday's chest workout was another good one. Ran out of time before I got to hit lower though, so next week will be a lil more focused on that area. 37 sets would have gotten 50+ with lower chest hit

Smith Machine Incline
135 x 15
135 x 15
225 x 12
275 x 8
315 x 5
275 x 5
225 x 10

Incline Cable flys
46 x 12
40 x 12
40 x 12
40 x 12
40 x 12

Supersetted with

DB Champagnes Press
45 x 10
45 x 10
40 x 10
40 x 10
40 x 10

Cable cross flys
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Supersetted with

Hammer Incline Press
180 x 8
140 x 8
140 x 8
140 x 8
140 x 8

Pec Deck
3/4 rep then full rep 100 lbs x 12
140 x 12
3/4 rep then full rep 100 lbs x 12
160 x 12
3/4 rep then full rep 100 lbs x 12

Bench press machine
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10
 
Good googly moogly!!! You are a machine, probably a terminator sent back from the future..cause you are killing it!
 
Brother some wicked workouts up in here. You got to educate me what are DB Champagnes Press
 
Always killin it!! It's awesome how close you are to your goal weight already!! Great work!!

packers6211 said:
Brother some wicked workouts up in here. You got to educate me what are DB Champagnes Press
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Here's the flat bench version

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BigRed1974 said:
Good googly moogly!!! You are a machine, probably a terminator sent back from the future..cause you are killing it!
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Bahahahahaha thanks brother. Been a lil busy this past week didn't get much training done but will be after it this week
 
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