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Start of New Cycle

Buddy got in from Chicago. Got off work, ate dinner, and headed off to the gym. Silda-V and Pump juice taken. Lets Rock This.

Wide Grip Lat Pulldown: 80x18, 140x12, 140x12, 140x12, 140x12

Underhand Grip Bent Over Row: 135x18, 225x12, 225x12, 225x12, 225x12

T-Bar: 45x18, 90x12, 90x12, 90x12
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Shrugs: 135x18, 225x12, 225x12, 225x12

Rack Pull: 225x12, 225x12, 315x6, 225x10
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Another Great Workout. Tomorrow I will be crushing some Arms.
 
It is. Its an all Vet gym. Free for Vets, Civilians pay $10. And its all donated equipment so its very old school
 
Nutrition was off a little bit today. But I'll make up for it. Waiting on more Whey Isolate. So not taking in as much protein as I normally do

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Forced Rest Day today, came out of work to a flat tire, so had to change that, and then fight traffic before getting home
 
The moment everyone has been waiting for....Friday Morning weigh in and Nudz are in

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Your workouts look intense and on point. How is your diet going?
As I understood, over there in US it can get difficult to keep a clean diet, as home cooking got "lost" over generations.
 
hairygrandpa said:
Your workouts look intense and on point. How is your diet going?
As I understood, over there in US it can get difficult to keep a clean diet, as home cooking got "lost" over generations.
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My wife cooks everyday, and since I got her into training she cooks alot cleaner. With my help she lost 75 lbs and I just paid for a tummy tuck a few months ago for her. She likes eating clean she likes her new look. And so do I
 
DemntedCowboy said:
The only time I break diet is normally Saturday, and thats because Im not eating enough
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When I'm on a bulking cycle, I lose appetite -when cutting I'm hungry. Its driving me nuts, LOL.

With your weight gain in mind, you have to eat a ton of food. Enhanced athlete had a video not long ago discussing it, they concluded that most people don't meet their caloric goal.
 
DemntedCowboy said:
Well, I'm at 185 from 173 in 4 weeks. So....I should be able to do it with 12 weeks left, if not surpass it. But, still only shooting for 205. Anything extra, is Bonus
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Yeah that's big gains. I would say I'm about 25 pounds up but I'm at week 9 going for 15. And now when I'm counting this I realize I'm kinda at the same as you only difference I've been on a bit longer haha.. not sure I will push myself to 32 pounds like you though but we will see:)
 
I do normally or atleast pretty close to it. I track everything I eat no matter what it is or what time it is. I figure atleast if Im within a 100-200 calories, and I meet my 50/30/20 split. I will be good hairygrandpa
 
DemntedCowboy said:
I do normally or atleast pretty close to it. I track everything I eat no matter what it is or what time it is. I figure atleast if Im within a 100-200 calories, and I meet my 50/30/20 split. I will be good hairygrandpa
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You may already know this, but sometimes people forget:
Your caloric requirements go up as your weight goes up.
A week ago, 100-200 above maintenance was gaining. Today 200 cal plus is only maintenance.
I would make a plan upping cals accordingly, like:
week 1-2/ +200
week 3-4/ +350
week 5-6/ +500
and so on...
 
Isn't it about 100 calories each 15-20 pounds?of course on gear it's not quite as important to be a bit high
 
hairygrandpa said:
You may already know this, but sometimes people forget:
Your caloric requirements go up as your weight goes up.
A week ago, 100-200 above maintenance was gaining. Today 200 cal plus is only maintenance.
I would make a plan upping cals accordingly, like:
week 1-2/ +200
week 3-4/ +350
week 5-6/ +500
and so on...
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Yep, when I see the slow down I will up it again. Thanks for the reminder though. Good info is always good info
 
Tonight was a light arm day:

Preacher Curl: 50x18, 90x12, 90x12, 90x12, 90x12

Tricep Pulldown: 50x18, 80x12, 80x12, 80x12, 80x12

Isolation Curls(Cable) B/L: 20x15, 15x15, 10x15, 10x15

Reverse Tricep Pulldown: 40x18, 60x12, 60x12, 60x12

Concentration Curl DB(B/L): 17.5x18, 20x15, 20x15, 20x15
 
hairygrandpa, I know this isnt up to your standards for my normal workout. But, I was time pressed tonight. And I have to meet with a client tomorrow. To work on his tdee, and supplements and workout plan
 
DemntedCowboy said:
hairygrandpa, I know this isnt up to your standards for my normal workout. But, I was time pressed tonight. And I have to meet with a client tomorrow. To work on his tdee, and supplements and workout plan
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There are no standards, lol. Everyone must figure out what works best. Personally, I think its beneficial to do "pump days" now -and then for blood flow.
Today I talked to a guy at the gym who does 5x week, full body, 3 sets, 10 exercises. He got noticeable bigger in a few weeks. He assured me that he is not on AAS. I would have over trained on that regime for sure, even with AAS.
 
hairygrandpa said:
There are no standards, lol. Everyone must figure out what works best. Personally, I think its beneficial to do "pump days" now -and then for blood flow.
Today I talked to a guy at the gym who does 5x week, full body, 3 sets, 10 exercises. He got noticeable bigger in a few weeks. He assured me that he is not on AAS. I would have over trained on that regime for sure, even with AAS.
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Hell yeah. Thats alot. I could probably do that on 3 days a week
 
So today I got some chest in really pinning down lower chest.

Incline DB: 35x18, 55x12, 55x12, 55x12, 55x12

Chest Dips: BWx15, BWx15, BWx15, BWx15

Decline Bench (Smith)(4 sec Neg/1 Sec Pause/ 2 Sec Pos): 95xBO, 115xBO, 135xBO, 135xBO

Hammer Strength Machine Bench: 110x18, 130x12, 130x12, 130x12
 
Crushed some shoulders tonight.

Military Press: 95x18, 155x12, 155x12, 155x12, 155x12

Upright Row: 65x18, 115x12, 115x12, 115x12, 115x12

Side Cable Raise(B/L): 15x15, 10x15, 10x15, 5x20

Front DB Raise: 25x12, 25x12, 25x12, 25x12

Rear DB Raise: 17.5x15, 17.5x15, 17.5x15, 17.5x15

Shoulder Press (Machine): 110xBO, 110xBO. 110xBO, 110xBO
 
Crushing some back tonight...

Back Extension (Machine): 130x18, 190x12, 190x12, 190x12, 190x12

Wide Grip Pulldown: 70x18, 120x12, 120x12, 120x12, 120x12

Shrugs: 135x18, 225x12, 225x12, 225x12

Straight Arm Pulldown: 40x18, 50x12, 50x12, 50x12

Narrow Grip Pulldown: 70x18, 120x12, 120x12, 120x12

Reverse Fly: 20x18, 50x12, 50x12, 50x12
 
Tonight was Arms, and I just ******* Crushed it

Preacher Curl: 50x18, 80x12, 80x12, 80x12, 80x12

Tricep Pulldown: 40x18, 70x12, 70x12, 70x12,70x12

Isolation Curl B/L (Cable): 20x15, 15x15, 10x15, 10x15

Reverse Tricep Pulldown: 30x18, 50x12, 50x12, 50x12

Isolation Curl DB (B/L): 20x18, 30x12, 30x12, 30x12

Tricep Press: 130x18, 190x12, 190x12, 190x12
 
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Week 5 weigh-in and Nudz
 
Tonight was 2nd Chest night

Incline DB: 35x18, 55x12, 55x12, 55x12, 55x12

Flat Bench (Smith) (4sec neg/1sec pause/ 2sec pos): 95x18, 135x15, 185xBO, 185xBO, 185xBO

Chest Dips: BWx15, BWx15, BWx15, BWx15

Overhead DB Press: 45x12, 45x12, 45x12, 45x12

Cable Fly (High): 20x15, 15x15, 10x15, 10x15

Cable Fly (Mid): 20x15, 15x15, 10x15, 10x15

Cable Fly (Low): 20x15, 15x15, 10x15, 10x15
 
So took a night off tonight....Just found out that the medic that saved my life in Afghanistan, lost his today in a car accident in Georgia outside Hunter Army Airfield
 
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R.I.P. Brother you will be sorely missed, and I will always be indebted to you always.
 
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