2017 season

Legs brutal

Lying leg curls
12(whatever weight that is)
13x6x3 RP

Stiff reads w 25lb plates (# per side)
-dead stop each rep
1x10
2x10
3x10
4x10
5x10

Barbell Back squats
-heels on 5lb plate narrow stance ATG
225x20
225x20
225x19

Narrow leg press
2 sets to failure

Leg Extensions
Narrow toes pointed in
100x20
100x17
-drop
70xFailure
-drop
50xFailure

D.C. Stretch Hammies then quads at end
 
End of the day pics yesterday. After legs, 2 gallons of water and all my food. I think I was 222? Invalid Link RemovedInvalid Link RemovedInvalid Link Removed

Figured it be good to get a starting point with new diet protocols. I ended up "carbing up" all weekend. Basically I just ate whatever I wanted which included 1 pack red velvet Oreos, large little Caesars pizza and cheese sticks, BBQ brisket burger, ice cream cookie, turkey wraps and lots of cereal. Trying to keep some size and not get fatter really.
 
Distilled Water said:
I think I'm growing eating like this. When I start to carb up it's instant pump, fullness and get drier.

As my day goes on and I drink water I bloat and get watery but in the earlier stages it's crazy to see and feel. Eat a pancake and abs dial in lol
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Haha that's the best feeling after some low carb days... the instant fullness. Gotta love donut abs
 
booneman77 said:
Haha that's the best feeling after some low carb days... the instant fullness. Gotta love donut abs
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Yeah it's pretty cool. 400carbs and 64oz water later I'm watery now but my arms and delts look sweet lol

My girl said I look bigger today too than last week. (We don't see each other mon-sat)
 
booneman77 said:
Haha that's the best feeling after some low carb days... the instant fullness. Gotta love donut abs
Click to expand...

At the same time when I refeed it makes me kinda just wanna dirty bulk for like 4 weeks and see what happens lol. I've been a diet nazi for about a year and half now. Makes me wonder....
 
Distilled Water said:
At the same time when I refeed it makes me kinda just wanna dirty bulk for like 4 weeks and see what happens lol. I've been a diet nazi for about a year and half now. Makes me wonder....
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Ugh I know this feeling all too well myself too
 
You are doing great DW. You are getting me geared up for another round of motivation myself.
 
Leg day turned to Quad day bc I hate high volume and no idea why I thought it be a good idea so turned into some heavy Fukcing quad work

Leg extensions
5 sets of 50 reps

BB squat heels on 5lb plates
135x20
135x20
225x20
315x10
405x5
225x20
135x38

Leg press narrow and low
Worked up to 10 plates each side for 16 reps

Sissy squats
2 sets to failure a BW
 
Solid squats brother. Makes me smile.
 
Missed a few workouts to post up but this was yesterday's. Had to take today off bc of some conflicting schedules. Strength seems good

Incline smith Bench
Working up to
315x15
315x12
315x10

Tri sets 3 rounds of 15
Cable flys
Hammer incline
Hex press

Super sets 3 rounds of 10
Flat machine press
Pec fly machine

Seated Swinging side laterals
45x20
45x20
45x18

Standing side laterals
30x20
30x19
30x15
-drop
15xFailure
-drop
10xFailure
 
Hit shoulders yesterday and arms today. Weight took a HUGE plunge. I was 204.9 this morning. Strength is still great, I'll need to take some pictures this up coming week to see what's going on. Kind of out of no where. I was holding 210-214 pretty solid but this is the first time I've weighed myself in almost 2 week
 
So decided that I'm going to try and get inside out shredded over the next 8 weeks. Running my own program and I'm gonna hook back up with my coach after this. Should put me in a great spot to grow.

I'll keep you guys in the loop on my exact program. I'll take 2maro off and put everything together and start Monday.

I'll be doing it on TRT so don't get your hopes up on seeing some secret prep cycle lol
 
Distilled Water said:
So decided that I'm going to try and get inside out shredded over the next 8 weeks. Running my own program and I'm gonna hook back up with my coach after this. Should put me in a great spot to grow.

I'll keep you guys in the loop on my exact program. I'll take 2maro off and put everything together and start Monday.

I'll be doing it on TRT so don't get your hopes up on seeing some secret prep cycle lol
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Haha I'd rather see the training and diet. Anyone can add their own cocktail to help ;)
 
Distilled Water said:
Yeah but you're not a jack a$$. You know ppl will ask what I'm running. It's 1gr a week of dedication with 2gr a discipline a week!
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Totally true. And even saying trt will get the "oh yeah, I'm sure his "trt" is like 750mg/wk bro. He couldn't do it like that otherwise"
 
The plan

Pre-cardio stack
15mg YHCL
200mg caffeine
2gr tyrosine
2iu GH

15min HIIT
15min steady state

Meal 1
2 cups egg whites
2 whole eggs
1/2cup oatmeal

Post workout
2.5 scoops whey
1 cup oats
1 bagel

Meal 2/3/4/5
8oz chicken
1 cup jasmine rice
Asparagus

Meal 6
1.5 cup egg whites
2 whole eggs
Spinach/onions/asparagus

Vasoburn AM/PM
 
Legs started cramping pretty bad today during HIIT. Not cool driving home like that. Hit shoulders today

DB overhead press
4x100x10-15

Seated behind the head press
4x185x10-15

Seated side laterals
4x30x10-15

Reverse pec dec
4 sets of 20-30

Machine over head press
Triple drops set

Cable flys
3x30

Flat DB bench
3x70x12

Smith incline
3x225x12
 
Ugh I'm on TTA right now too and all my travel the last few days had me a bit dehydrated... full body cramping
 
Distilled Water said:
Legs were death. May switch up to LISS cardio on leg days. Had nothing in the tank

Leg extensions
5 sets of 20

BB squats
3x315x10

Leg press
3x10x15

Seated leg curls
3 sets 20,15,12

Stiff DB dreads
3x55x12

Calf raise
4 sets of 20

Rope crunches
3 sets of 20
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Were you normally doing hiit?
 
Lost about 5lbs this week so I'm adding food. That's too big of a drop this far out.

Updated meal plan, cardio stays the same.
Meal 1
2 cups egg whites
2 whole eggs
1 cup oats
4 pieces of wheat bread

Intra
20gr aminos
50gr HBCD

Post workout
2.5 whey ISO
2 bagels

Meal 3/4/5/6
8 oz chicken
1 cup jasmine rice

Meal 7
2 cups egg whites
1oz almonds
 
Chest/shoulders. Workout got pushed back bc of work stuff, felt a little weak. I shaky try and train 30-45min after meal one. Today it was closer to 3hours. Still had a good workout.

Incline Smith (45# incline)
315x11x5x2RP

Flat DB bench
100x12SS

Decline Hammer press
315x16SS

Pec fly ISO tension
1 set to failure
-60sec DB stretch

BB behind the head press
185x15x7x4RP

Side lateral Variation
40x12
-straight into swings
40x25
-drop set to side laterals
15xFailure

Machine over head press
150x16SS

Standing Cable side raises
15x20

90sec shoulder stretch
 
Back thickness yesterday. May take today off. Got some therapy done on my lower half today to fix an on going periformis problem.

Hammer low row
405x15
455x9

CG cable Rows
1 set of 16
1 set of 11 (2 more pins heavier)

Bent over BB row
225x16
225x15

Rope Face Pulls
1 set to 20

Hanging weighted stretch for 90sec

Wanted to go heavier on Rows but have been having some elbow issues and this flared it. Got some minor work done on that today as well feels good at the moment.
 
Only did LISS cardio this morning. Had some wicked stomach cramps this morning. Took 2 huge and feeling slightly better. Super bloated and cramping up. Just hammering water and seeing how it goes.

Today was a pump day after getting work done. Split into chest and delts. Everything was giant sets

Incline hammer banded press
Pec minor dips
Flat DB Hex press
12-15 reps

Standing side laterals
Dent over DB raises
6-ways
10-20 reps

Standing Rope crunches
5 sets of 20
 
Arms today with some HIIT cardio post workout bc someone wasn't there to open the gym this morning lol.

Machine Dips
1 RP set

Dead stop skull crushers
95x16x7x4RP

single arm over head extensions
2 sets to failure

Standing DB curls
35x19
35x17

Hammer machine single arm curls
45x9
45x7

DB hammer curls
55x11

Workout was all over today bc I had to train at a gym I don't really like. Going forward all be back at my palace and will be keeping an actual log book. Stay tuned.
 
Low intensity cardio this morning bc legs are on the agenda for later this afternoon.

I took radiate this morning and man. That's good sh!t! I just wish I knew the exact amount of caffeine and alpha-y. I'd love to do 1 scoop radiate with 1/2 scoop Focus-XT. Cognitive boost plus fat burnering plus tastes good plus energy!
 
Distilled Water said:
Low intensity cardio this morning bc legs are on the agenda for later this afternoon.

I took radiate this morning and man. That's good sh!t! I just wish I knew the exact amount of caffeine and alpha-y. I'd love to do 1 scoop radiate with 1/2 scoop Focus-XT. Cognitive boost plus fat burnering plus tastes good plus energy!
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Which flavor did you have?
 
Is Porter still doing your diet and programming? or all on your own?
My gym owner Jack Sullivan had Porter do all of his prep this year. He is competing next weekend at Master Nationals , and then 8 weeks at North Americans (going for his pro-card) where he fell 1 spot shy last year.. My gym owner said this has been the easiest prep ever working with Porter. Still eating upward to 300-350g of carbs daily and only doing cardio 4x a week (30 minutes LISS).. I know Porter is a guy that likes to keep things very simple and use as least as possible while prepping.
 
The Solution said:
Is Porter still doing your diet and programming? or all on your own?
My gym owner Jack Sullivan had Porter do all of his prep this year. He is competing next weekend at Master Nationals , and then 8 weeks at North Americans (going for his pro-card) where he fell 1 spot shy last year.. My gym owner said this has been the easiest prep ever working with Porter. Still eating upward to 300-350g of carbs daily and only doing cardio 4x a week (30 minutes LISS).. I know Porter is a guy that likes to keep things very simple and use as least as possible while prepping.
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Yeah I know jack. Great guy.

No, I'm on my own now. I got his approval when I started "prep" I will hook back up with him at 4-6 weeks out and we'll go in with a full head of steam!

It really is. Simple tweaks like 5min cardio and 20gr carb reduction. As far as supplements go, no one believes me when I say that's what I'm using but to each their own. Winning my class on virtually nothing last year was a real eye opener and should be even better this time around
 
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