A New Breed of Beast

Thanks, Christine. I want to make some drastic improvement before the Clash. I know it's not much time, but I will have improved legs, delts, and conditioning. Heck I'm going to have to it looks like Marc's going to be a middleweight and he's a monster.

Wednesday is cardio day on my new routine. I warmed up on the recumbant bike for 5 mins and then did 15 30 sec HIIT sprints. These were blissful torture as usual, but different. I think the Beta-Alanine is really helping here. I was able to sprint a t a higher speed for a longer amount of time during each interval. I followed this with 15 mis on the treadmill at a lower incline than usual due to my legs being TIGHT from the HIIT.

The next part is not from my program, but I've got an obsession with training abs.

Cable
crunches
100x30
100x10

Oblique Crunches
100 (50 each side)

Seated Twists
30x200 (100 each side)

Thursday is upper body day with higher reps. Gonna get some Cannon Ball Delts!!!
 
Todays workout was great. My lats are already sore. VasoXplode was great while dieting, but now that I'm using it with some full glycogen stores, it is amazing. I'm continuing to pose between sets, because you can never be to good at posing, and also that extra squeeze is just another isometric exercise that many of the golden agers believed help bring out separation. Today's pump made me look like a FREAK. The new goal for the Clash is to look as full as I did today with better conditioning and dryer than the Show-Me's.

Incline DB Press Close Parallel Grip Lat Pulldowns
45x12 warmup / 130x10 warmup
60x10 / 150x10
70x10 / 160x10
70x10 / 170x10

Flat DB Bench Medium Parallel Grip Seated Row
40x10 warm up / 150x10 warmup
70x10 / 190x10
70x9.5 / 190x10
70x9 / 190x10
I reall liked the medium grip as it hit all of my back equally. Inner/outer/upper/lower. Felt great.

Seated DB Shoulder Press Seated DB Shrugs
45x10 / 90x10
50x10 / 90x10
50x10 / 90x10
I chose to do the seated shrugs, because I get a better stretch and it is impossible to cheat.

DB Side Laterals
30x10
30x10
30x10
I took the rest times down on these and went for the pump and burn.

1 Arm Cable Laterals
40x10 cable behind back
40x10 cable in front
40x10 cable behind back
Again, rests were short. These are rapidly becoming one of my favorite movements. They KILL my medial delts and give me a SICK PUMP. It may take a while, but I'd like to have the mythical 2 to 1 shoulder to waist ratio. I know that my collar bones are pretty narrow, so its all about building these delts.

My ending strength goals for this workout:
Incline DB Press 85x10
Flat DB Press 80x10
Lat Pulldowns 190x10
Seated Row 205x10
Seated DB Press 60x10
Seated Shrugs 100x10

Laterals and 1 arm cable laterals are form exercises. I hope to advance the weight, but perfecting the form is key

After lifting I took 3 Dialene4 waited 10 minutes and di 30 mins of treadmill 21% incline speed 35.-4.2 Sweat like a monsoon.
 
here's yesterday's workout:

Feet Together Hack Squat Standing Calf Raise
2 plates+25x10 / 135x10
2 plates+35x10 / 135x10
3 platesx10 / 135x10
It has been awhile since I've done hack squats and I misjudged the weight today. I will go heavier next time. I chose to do them with my feet together to focus on my outer sweep.

Leg Press Leg Press Calf Raise
550x10 / 450x10
550x10 / 495x10
550x10 / 495x10
While leg pressing I began to notice my left leg pushing more of the load than the right. If this continues next week, I will change to a single leg press.

Leg Extentions Leg Curl
180x10 / 110x12
185x12 / 110x12
185x12 / 110x12

Skull Crushers Db Curls
65x10 / 40x10
65x10 / 40x10
65x10 / 40x10

Leg Raises Incline Crunches
20x10 / 25 12
20x12 / 35x12
20x12 / 35x12

Then it was some D4 and 20 mins on the treadmill 21% incline speed 3.5-4.2

One thing that I've noticed over the past few week, is that the delivery guys for the companies that supply the Diner have HUGE calves. I'm pretty sure it's from the many times a day they push product up and down the ramps of their trucks. I need to find a way to duplicate that on the treadmill, or by some other means, because everyone of these guys has HUGE calves.
 
BillFinkbiner said:
here's yesterday's workout:

Feet Together Hack Squat Standing Calf Raise
2 plates+25x10 / 135x10
2 plates+35x10 / 135x10
3 platesx10 / 135x10
It has been awhile since I've done hack squats and I misjudged the weight today. I will go heavier next time. I chose to do them with my feet together to focus on my outer sweep.

Leg Press Leg Press Calf Raise
550x10 / 450x10
550x10 / 495x10
550x10 / 495x10
While leg pressing I began to notice my left leg pushing more of the load than the right. If this continues next week, I will change to a single leg press.

Leg Extentions Leg Curl
180x10 / 110x12
185x12 / 110x12
185x12 / 110x12

Skull Crushers Db Curls
65x10 / 40x10
65x10 / 40x10
65x10 / 40x10

Leg Raises Incline Crunches
20x10 / 25 12
20x12 / 35x12
20x12 / 35x12

Then it was some D4 and 20 mins on the treadmill 21% incline speed 3.5-4.2

One thing that I've noticed over the past few week, is that the delivery guys for the companies that supply the Diner have HUGE calves. I'm pretty sure it's from the many times a day they push product up and down the ramps of their trucks. I need to find a way to duplicate that on the treadmill, or by some other means, because everyone of these guys has HUGE calves.
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or it could be his genetics haha. try just all out blasting your calves one day and then give them time to revover. something ive done in the past is like. 10 sets of 20 standing calf raises and then leg press claf raises for like 8 reps with a very heavy load
 
thatoneguy said:
or it could be his genetics haha. try just all out blasting your calves one day and then give them time to revover. something ive done in the past is like. 10 sets of 20 standing calf raises and then leg press claf raises for like 8 reps with a very heavy load
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Could you try these sled drags there are some good pictures at the bottom of this article. Its something you could do at home.Invalid Link Removed
 
BillFinkbiner said:
here's yesterday's workout:

Feet Together Hack Squat Standing Calf Raise
2 plates+25x10 / 135x10
2 plates+35x10 / 135x10
3 platesx10 / 135x10
It has been awhile since I've done hack squats and I misjudged the weight today. I will go heavier next time. I chose to do them with my feet together to focus on my outer sweep.

Leg Press Leg Press Calf Raise
550x10 / 450x10
550x10 / 495x10
550x10 / 495x10
While leg pressing I began to notice my left leg pushing more of the load than the right. If this continues next week, I will change to a single leg press.

Leg Extentions Leg Curl
180x10 / 110x12
185x12 / 110x12
185x12 / 110x12

Skull Crushers Db Curls
65x10 / 40x10
65x10 / 40x10
65x10 / 40x10

Leg Raises Incline Crunches
20x10 / 25 12
20x12 / 35x12
20x12 / 35x12

Then it was some D4 and 20 mins on the treadmill 21% incline speed 3.5-4.2

One thing that I've noticed over the past few week, is that the delivery guys for the companies that supply the Diner have HUGE calves. I'm pretty sure it's from the many times a day they push product up and down the ramps of their trucks. I need to find a way to duplicate that on the treadmill, or by some other means, because everyone of these guys has HUGE calves.
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I have been thinking of what to add to this thread that would be of value, and I got it. Check it out:

YEAH BUDDY!

....there, I made a contribution... :welcome:
 
Alright, here's this week's stats update.

Weight 180.5
BF% 6.1

I havr no idea what last week's BF% was, because it was my off week.

Here's this week's pics

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Some more
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Here's Monday's workout. I was a bit leery going into today as my abdominal/groin thing was hurting while I was working this weekend. I'm still waiting on my insurance card so that I can go to a sports med Dr. to get it checked out. The good thing is it didn't hurt at all while training today.

BB Bench BO Row
135x10 warm up / 135x9 warm up
200x5 / 235x5
205x5 / 235x5
210x5 / 235x5
Bench is improving well. Next week I'll start at 210 and move up to 220.

BB Military Press BB Shrugs
135x4 / 275x5
135x4 / 275x5
135x4 / 275x5
Military Presses are an excellent full upper body movement. I even felt these in my spinal erectors.

DB Laterals
30x10
30x10
30x10
I was short on time today, so I took very little rest between sets. Next week I'll go heavier, but if I'm not happy with the form I'll drop back down.

1 Arm Cable Laterals (Had to use a different cable machine)
30x10
30x8
30x8
These were great. I kept the cable in front and on Thursday I'll do them with the cable behind.

No time for cardio today. I'll make it up by walking my dog on Sunday as long as it isn't in the 90's with 85% humidity. She doesn't walk too far then. All in all I was really happy with today. My BO Rows might not progress as I thought. I don't want the form to get sloppy, that's why I didn't increase the weight today.
 
Today's workout was FREAKIN AWESOME. I was wondering how it would go considering I had to get a food service Hep A vaccination right before it, as well as my lingering abdominal/groin problem. Happily neither were a factor today. Today was also my first day back on Fenotest and Anagen after two weeks off. I'm going to be using six of each a day for about 8 weeks, then I'll take a break again.

Squats Seated Calf Raises
135x5 warm up
185x5 warm up
225x5 / 180x5
235x5 / 180x5
245x5 PR / 190x5
Squats went great today. I noticed on my first set that I could feel a slight warmth in my left lower abdominals. I decided that the belt I was using must have been placing the extra pressure down there, so i ditched the belt. The with the next two sets came to realize that the belt was more of a mental safety net for me. Going up 15 pounds on my squats this week has me feeling very good. I need more squat strength so I can add some serious mass.

SLDL Standing Calf Raise
275x5 / 135x5
275x5 / 135x5
285x5 / 145x5

CG Bench BB Curl
190x5 PR / 115x5 PR
190x4 / 115x5
190x3 pause x1 / 115x5

I decided to not do the ab work today to see if it make a difference in how i feel while working tomorrow night. Propably the only part of my body I can get away with working less is my abs anyway.

Then I did 30 mins on the treadmill. with a speed of 4. I started at -3% incline and went up to 30. I stayed at 30 for 5 minutes, the dropped back down to -3. Once it hit -3, then it was immediately up to 30 for 5 minutes. I kept this up for the 30 minutes and my calves were on fire.
 
BillFinkbiner said:
Here's Monday's workout. I was a bit leery going into today as my abdominal/groin thing was hurting while I was working this weekend. I'm still waiting on my insurance card so that I can go to a sports med Dr. to get it checked out. The good thing is it didn't hurt at all while training today.

BB Bench BO Row
135x10 warm up / 135x9 warm up
200x5 / 235x5
205x5 / 235x5
210x5 / 235x5
Bench is improving well. Next week I'll start at 210 and move up to 220.

BB Military Press BB Shrugs
135x4 / 275x5
135x4 / 275x5
135x4 / 275x5
Military Presses are an excellent full upper body movement. I even felt these in my spinal erectors.

DB Laterals
30x10
30x10
30x10
I was short on time today, so I took very little rest between sets. Next week I'll go heavier, but if I'm not happy with the form I'll drop back down.

1 Arm Cable Laterals (Had to use a different cable machine)
30x10
30x8
30x8
These were great. I kept the cable in front and on Thursday I'll do them with the cable behind.

No time for cardio today. I'll make it up by walking my dog on Sunday as long as it isn't in the 90's with 85% humidity. She doesn't walk too far then. All in all I was really happy with today. My BO Rows might not progress as I thought. I don't want the form to get sloppy, that's why I didn't increase the weight today.
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I'm watching you....yeah buddy!
 
Scivation said:
I'm watching you....yeah buddy!
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That sound like Arnold talking to Lou before going onstage in Pumping Iron.

I'm keeping an eye on you as well. Looks like we'll both be middleweights. SUPER SCIVATION SHREDDED middleweights. I've just got to pack some mass on these quads.
 
BillFinkbiner said:
That sound like Arnold talking to Lou before going onstage in Pumping Iron.

I'm keeping an eye on you as well. Looks like we'll both be middleweights. SUPER SCIVATION SHREDDED middleweights. I've just got to pack some mass on these quads.
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I need to etch in these glutes!
 
Scivation said:
I need to etch in these glutes!
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It will happen. Derek's got me doing 2 days of HIIT during this Lean Mass Gains program, and even though I'm up 10 pounds from the contest I have better definition in my glutes and can feel the striations. I do the HIIT on a recumbant bike.
 
BillFinkbiner said:
It will happen. Derek's got me doing 2 days of HIIT during this Lean Mass Gains program, and even though I'm up 10 pounds from the contest I have better definition in my glutes and can feel the striations. I do the HIIT on a recumbant bike.
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Walking lunges are my ticket.

I am already seeing a line across the middle! 15 weeks out!
 
It all just kepps getting better and better. The more we can learn and impliment in both diet and training, the better the physiques get. It's great to be surrounded by good people
 
Here's Thursday's workout:
Incline DB Press Close Parallel Grip Lat Pulldown
40x11 warmup / 120x10 warmup
75x10 PR / 160x10
75x8 / 170x10
75x7 / 175x10
I have to admit that I am not much of a fan of using DB's for my chest pressing, which is exactly why I should be doing them. I have some balancing issues and a hard time keeping the weight moving in the same line for all the reps. I ddid get a HUGE pump from this first group of alternating sets.

DB Bench Press Medium Parallel Grip Low Rows
75x8 PR / 190x10
75x7 / 190x10
75x7 / 190x10

Seated DB Shoulder Press Seated DB Shrugs
50x10 / 90x10
50x10 / 90x10
50x10 / 90x10
The seated shrugs were awesome. I went for an extreme stretch and got a full contraction.

DB Laterals
30x10
30x10
30x10
Form was perfect on these. I honestly felt them a bit more in my traps than delts, but there was no swinging, and my elbows were only slightly bent.

1 Arm Cable Laterals (cable behind back)
30x10
30x10
30x9.5
Great burn and pump. I am now in extra hardcore love with VasoCharge(Xplode) along with this Lean Mass Diet. The pump was skin bursting and my vascularity was sick. A pump like that is really motivational. It lets me see where my physique will be once I add some more lean mass and causes me to push even harder.

No cardio today, had to make my massage appointment. As good a reason as any right? It will be made up on Sunday when I take my dog for our usual hour walk.
 
So I weighed in this morning at 185.5. That is a huge increase from Sunday. I will do my official weekly weigh in then. I coud have just been holding a lot of water this morning.

Here's today's workout. Hit it nice and hard. When I was done I was shocked at how little time it took.

Hack Squat Standing Calf Raise
sled(guess is 100lbs)x 10 / 45x10 warm up
2 plates x10 / 45x10 warmup
4 plates x7 / 135x10
4 plates x10 / 135x10
4 plates x10 / 135x10
I didn't warm up quite enough hence the lower reps on the first working set.
These definately felt good. I used a feet together stance. I felt it a lot in my hamstrings as well.

Leg Press Leg Press Calf Extensions
550x10 / 450x10
550x10 / 450x10
560x10 / 450x12
Leg presses blasted my quads. I was able to more evenly distribute the work between both legs this week.

Leg Extensions Leg Curls
190x12 / 115x12
190x12 / 115x12
190x12 / 115x10

Skull Crushers DB Curls
65x10 / 35x10
65x10 / 35x10
65x10 / 35x10
I was not happy with my form on DB curls last week, so this week I dropped down to 35 lbs and had great control and contractions. Speaking of form, when I do Skull Crushers, it's more like Jaw Crushers. I hang my head off the bench and lower the bar to my chin. I get more of a stretch this way.

All in all a great day. I was pretty wiped by the time I got to arms. I finished up with 30 minutes on the treadmill. Nothing too intense, got some of the acid out of my legs and kept the sweat going.
 
Great job Bill..I've been doing skull crushers for a few weeks and I'm getting a great tri workout!! Next on to your tilapia:)
 
Here's this week's update.

Last week's weight 180.5
This week 183

Last week's BF% 6.1
This week 6.1%

I think this week's BF reading might be a bit low, but I'll take it. Legs are looking better, and I'm definately getting thicker. But let's let the pics do the talking. I know I need a tan, and the posing isn't the best, but I just woke up.

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Derek's upper/lower split is already producing great results for me. I don't know if it's the extra rest, or the power days / higher rep day, but whatever it is it works. My delts are looking 100x's better than they did three week ago at my contest and this week my legs started to show more thickness. I already know that my body responds well to the Team Scivation Lean Mass Diet. Many people will be really happy once that book comes out.

I was running late today, so I had to decrease my rest times a bit, but I had a killer session.

BB Bench Press BB Bent Over Rows
135x10 warmup / 135x10
185x5 warmup
210x5 / 235x5
215x5 PR / 235x5
220x4 PR / 235x5
My bench strength is steadily improving. I workout alone, so I didn't go for the 5th rep on the 220. I'm pretty sure I could have gotten it, but I also have to watch out for this possible hernia. I'd rather not get 5 reps than have to go to the hospital. Next week I'll start at 215 and see how it goes from there.

BB Military Press BB Shrugs
135x4.5 / 275x5
135x4 / 275x5
135x3 / 275x5

DB Lateral Raises (very short rest)
30x10
30x10
30x10
My from on these was nearly perfect and made for a great feel in both my traps and delts.

1 Arm Cable Laterals
40x10
40x10
40x10
Excellent pump and burn. This is an awesome exercise. I don't feel it at all in my traps. It's all delts.

Tomorrow is legs. I'm going for my squat goal. It's only 10 more pounds than I did last week.
 
I started thinking about today's workout right after yesterday's ended. Today was the day I was going to hit my squat goal for this Lean Mass Program. I woke up ready to go, ate my breakfast of 2 scoops chocolate Substance mixed with 1 cup oatmeal, 2 Tbls PB, and 2 Tbls raisins. Yummy!!!

While training my one and only client and drinking my Xtend/VasoCharge I was a bit distracted thinking about my own workout. Maybe that's why I had her doing extra sets of ball squats today?

I know that the fact that I have been squatting twice a week for the past two weeks is one of the MAJOR reasons that I am making such quick progress. Head over to Lando's thread and read his fellow WNBF Pro Cytrainers sig line, because it says it all.

Today was the day to push some friggin weight and I went heavy (for me at least).

Squats Seated Calf Raises
135x10 warmup
185x5 warm up
240x5 / 180x5
250x5 / 180x5
255x5 PR / 180x5
Well as you can see I got the 255x5 today. I have to admit that I took a healthy pause at the top of each rep to be sure I kept my form on the way down to the floor. The last couple of reps didn't have the best form on the way up. I used a bit too much back and my inner quads are definatley weak as my leg tried to come together. I also noticed during all of my working sets today that my left leg is dominant. I have to concentrate very hard to even distribute the load. Next week, I'll stay at the same pounds and do the with perfect form.

SLDL Standing calf
295x5PR / 180x5
295x5 / 180x5
295x5 / 180x5
Again my left leg was dominant on SLDL's, but it was great to kick this one up to some more pounds. I had to really focus to keep my back flat.

CG Bench BB Curls
135x10 warm up / 65x10 warmup
190x5 / 105x5
190x5 / 105x5
190x5 / 105x5
I lightened up the BB Curls today, because I thought my form was way to sloppy last week.

I took some Dialene4 and then did a round of mandatory poses. I think it's really important to pose while fatigued. Ed corney suggests posing after training on his website. It take the extra effort not to shake and gives an extra pump and isometric work for the muscles just used.

Then I did 20 mins on the treadmill at various speeds and inclines. I did 2 different sessions at 30% incline for 2 mins each to torch my calves and hams.
 
Beast said:
Awesome gains Bill and you're staying LEAN!
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That's the plan you laid out, and it is WORKING!!!


So far this week has been awesome. I feel great and my strength is steadily climbing. I think it's a combination of my body loving the extra calories that I have now on the Lean Mass Gains Program, and a months worht of supplimenting with Beta-Alanine. I'm also more motivated than ever. Seeing all the insane work that Marc, Va, Lando, Semper, and Rubicon have been putting in has lit a fire under my ass. These guys train like mad men and I want to belong in their assylum.

Here's today's workout:

DB Incline Close Parallel Grip Lat Pulldown
40x12 warmup / 120x12 warmup
80x10 PR / 170x10
80x8 / 175x10
80x8 / 180x10
Both of these exrecises felt great. Next week I'm going for my goal on the Incline DB's of 85x10. I had good control today and kept a consitant line of motion. So next week I go for it.

Hammer Strength Bench Press / Medium Parallel Grip Low Cable Row
80x10 / 195x10
80x10 / 195x10
90x8 / 195x10
I used the HammerStrenght today, because I have been having lots of problems getting the DB's in place to do the flat bench. I have also had great difficulty at the end of the set trying to put them down without just dropping them to the side and risking my shoulders, and damaging the DB's.
HammerStrength felt strange at first, but I widened my grip anf found the rght motion. At his point, my upper body was SWOLLEN; very motivational.

Seated DB Shoulder Press / Seated DB Shrugs
55x9 / 90x10
55x9 / 90x10
55x9 / 90x10

DB Lateral Raises
30x10
30x10
30x10
I used extremely short rest periods for these. I am hesitant to add weight, so I'll just crank up the intensity. It worked well today. My form was strict, and my delts were on fire.

1 Arm Cable Laterals (cable behind back)
40x10
40x10
40x10
Again, short rests and a huge BURN. They felt great and my delts were CAPPED.

Then I took my Dialene4 and 2000mg of Alcalean. I usually do 2000mg of Alcalean before and after my workout, but I noticed that Marc has been using it before weights and then before cardio, so I'm going to give it a shot. Soon I will be adding Yohimbe to the mix and give Marc's belly fat burner a run. I'm glad he shares all of his tricks, because I'm going to need them if we are in the same weightclass at the Clash. Luckily I'm prtettier though.

Before cardion I did a round of mandatory poses. Lat spreads were difficult to do with my delts so inflated. I'm staying lean while adding size, so I'm very happy. But now that my delts are making my upper body appear wider I really have to work my legs hard so that they don't look to small in comparison.

For Cardio I did 30 minutes on the treadmill. I used Semper's technique of going at a slower speed and concentrating on getting an intense glute/ham contraction with each elongated stride. Let me tell you it burns. I also used this protocol for my calves by using the highest incline and focusing on a full stretch and squeeze. It burns for the calves as well.

Tomorrow I will crush some legs. Gotta make them GROW!!!
 
Yesterday was legs. Anytime my mind would start to say no, or it's okay to just get a few reps, I gave myself a mental slap and hit it that muc harder. Basically I was a bit tired today, but that's no excuse. What it is, is a challenge to dig deep into the core of one's being and keep pushing some damn weight. If not, then why do it any way. I managed to get in a great leg day that I am already sore from.

Feet Together Hack Squats / Standing Calf Raises
sledx10 warmup
1 platex10 warm up
2 platesx10 warm up
3 platesx10 warm up
4 platesx10 / 135x10
4 platesx10 / 135x10
4 platesx10 / 135x10
On my last set of hacks my right knee started to hurt, so I stopped put my feet forward, and it still hurt. my friend Nathan was training arms across from me and suggested I point my toes out and BAM 10 reps pain free and better than any other set. Amazing what a small adjustment can do.

Leg Press Leg Press Calf Raise
655x10 / 530x10
655x10 / 530x10
655x10 / 530x10

Today was a huge jump in pounds, but here is the funny reason why. I didn't pay attention to how much weight was on the machine when I told the guy before me to leave it and I'd rack it after I was done. I had been doing 4 100 pound plates with 2 45's and the machine weight of 50 pounds. He had 6 45's on there as well as the rest. I only pulled off 2 and added 25 pounds. I get into position and released the safety handles. I when I started pushing the first rep it felt heavy, but I only though I hed my usual pounds on there. That's when I thought I was just tired, so I was like don't be a pussy and push the damn weight and I did. Right before the second set I looked at the plates and knew why it felt heavy. There was almost 100 pounds more than what I did last week. I said screw it if I did it for the first set then that was going to be what I used for the rest of the day. I dug in and kept cranking out the reps. I now know how much I was underestimating my strength and short changing myself for the last 2 weeks.

Leg Extensions Leg Curls
180x12 / 110x12
180x12 / 110x12
180x12 / 110x9
My leg curl strength needs improvement

Skull Crushers DB Curls
55x10 / 35x10
55x10 / 35x10
55x10 / 35x10

Then I took 3 Dialene 4 and 4 Alcalean did a round of mandatory poses, followed by 20 mins on the treadmill using Semper's long stride glute contraction technique
 
Here's this week's stats update.

Last week's weight 183
This week 186

Last week's BF% 6.1
This week 6.7

This week I tried Layne's technique of spacing my meals out to about 4 hours apart and drinking BCAA's, Xtend of course, between meals to maximize protein synthesis. As you can see from above, so far so good.
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Here's Monday's workout. It's a little late, but being the only sigle guy on the team I gotta try and have a life before I go into precontest again.

It was a killer workout. I'm getting stronger every week.

BB Bench BB BO Row
135x10 warm up / 135x10 warmup
185x5 warmup
220x5 / 235x5
225x5 PR / 235x5
225x3 / 235x5
I hit my goal weight for bench and damn did it feel good to finally break that barrier. I think all the extra emphasis on developing my delts has helped give me a better base for benching.

BB Military BB Shrugs
135x5 PR / 285x5
135x5 / 285x5
135x4 / 285x5

DB Laterals
30x10
30x10
30x10

1 Arm Cable Laterals
30x10
30x8
30x8

For both types of laterals I used extemely short rests. noting longer than 30 seconds and pobably closer to 20.

I know the bench numbers still seem low to most people, but I am not built to bench. However, I have got pretty good pectoral development. Now that I can push some more weight. They should really take off. I can't wait to see how this effects my Incline BB Presses which were the staple of my chest routine.
 
Squats Seated Calf Raises
135x5 warm up
205x5 warm up
225x5 warm up
245x5 / 180x5
255x5 / 180x5
260x4 PR / 180x5
The 260 was a definate challenge. On the 4th rep my back buckled a bit and I had to use a lot of back to get to the top of the squat. I'm still happy with 4, but I'll be much happier next week when I get 5.

SLDL Standing Calf Raise
295x5 / 180x5
295x5 / 180x5
300x5 / 180x5
SLDL's were freakin fantastic today. Nice and slow and controlled.

CG Bench BB Curls
195x5 / 105x5
200x5 PR / 105x5
200x4 / 105x5
Thank goodness for the lower pegs on the bench. On the last set I had some trouble with the 4th rep, but decided to go for the 5th. I got it about 3/4 up and that was it. I train alone, so I just eased it down and back onto the lower pegs. No worries, I'll get it next week.

My form on the BB Curls was the best it's ever been today. Squeeze and stretch. I'm finally getting used to doing these with an olympic bar.
 
Getting some good vascularity in your arms and bringing up your legs very nicely..hit the back and you'll be ready to take Marc out:twisted: You guys both look good! And your pup is adorable, makes me miss my pitties.
 
crader said:
Getting some good vascularity in your arms and bringing up your legs very nicely..hit the back and you'll be ready to take Marc out:twisted: You guys both look good! And your pup is adorable, makes me miss my pitties.
Click to expand...

Thanks, Christine. Hopefully your business trip went well. I've gotta get a lot more mass on my legs to take Marc out though. No worries on the back. Once I start to diet again it will probably be the first area to get shredded. For my last comp it was my best body part.

And yeah, I love my baby girl. She's out there going "get these pictures done so that we can go for a WALK"

Here's Thursday's workout.

Incline DB Press Close Parallel grip Lat Pulldown
45x10 warmup / 120x10 Warmup
85x8 PR / 180x10
85x6 / 180x10
75x9 / 180x10
I went heavier than ever for the first set of inclines. I wanted 10 and will go for it again next week. The 6 reps on the second set is still in my rep range for today, but I wanted to rep out more, so I dropped the pounds on the final set. I had a DEEP pump in my chest after the fisrt set.

Hammer Strength Bench Press Medium Parallel Grip Low Row
90x10 / 195x10
90x8 / 195x10
90x8 / 195x10

Seated DB Shoulder Press Seated DB Shrug
50x10 / 90x10
50x10 / 90x10
50x10 / 90x10
The Seated Shrugs felt great. Extreme stretch and nice slow reps. Felt them from the base of my skull to between my shoulders.

DB Lateral Raises
30x10
30x10
30x10
Very short rest between sets. Huge pump.

1 Arm Cable Laterals (behind back)
40x10
40x10
40x10
These BURNED. Felt Feakin' great. My delts are responded very well to this program. They have totally changed in shape.
 
crader said:
Getting some good vascularity in your arms and bringing up your legs very nicely..hit the back and you'll be ready to take Marc out:twisted: You guys both look good! And your pup is adorable, makes me miss my pitties.
Click to expand...

As long as someone from the team wins, I don't care. :bb3:
 
Scivation said:
As long as someone from the team wins, I don't care. :bb3:
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I fully agree, but knowing for the first time some of the people I'm going to be onstage with provides extra motivation. Like I always say, the first and main competition is with myself. Although it will be awesome to have Team members in callouts and together on the podium. Team Scivation for the sweep!!!
 
Going to have to make this a quick one. I need a nap before work tonight and have a callback for a film first thing tomorrow.

Hack Squats Standing Calf Raise
machinex10 warm up
2 platesx10 warm up
3 platesx10 warm up
4 platesx8 / 135x10
4 platesx8 / 135x10
4 platesx10 Parallell / 135x10
Hack Squats have been killing my knees lately and today was the worst by far. I did parallel squats for the last set and frankly it sucked. My knees didn't hurt, but I had little to no activation of my glutes and hams in the move. I just hate parallel squats. I'm hopefully switching to front squats or just higher rep squats next week.

Leg Press Leg Press Calf Raise
655x10 / 530x10
655x10 / 530x10
655x10 / 530x10

Leg Extensions / Leg Curls
180x12 / 110x10
180x12 / 110x12
180x12 / 110x11

Skull Crushers DB Curls
65x10 / 35x10
65x10 / 35x10
65x10 / 35x10

Cut Diet begins again on Monday. I can't wait to get shredded again. I'm at around 7%BF and feel freakin' obese. This was a great month of mass gains though. I'll take a little bodyfat to gain some muscle.
__________________
 
crader said:
What kind of a film? Are you going to be our star??
Click to expand...

A no budget indy film. Not with the way I performed at my callback. :(

Here's this week's stats and pics.

Last week's weight 186
This week 187
Last week's BF% 6.7
This week 6.7

And just for comparison, last time I was at 187 was the end of week 3 of my first Cut Diet and on that week I weighed 187 at 8.4% BF.

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Here's Monday's new routine. Cut Diet began today.

BB Bench
135x10 warm up
185x6 warm up
205x6
210x5
210x4

Bent Over Rows
135x10 warm up
225x5
225x6
225x6

BB Military Press
105x6 warm up
115x6
120x6
120x5

BB Shrugs
275x6
275x6
275x6

Decline CG Bench
175x6
175x6
180x6
All flat benches were being used, so I did declines. Felt great, might do all of my CG Presses on it.

BB Curl
105x6
105x6
95x6

Workout was great. I raced through it. All rest times were very short. Pump was incredible.

After work I went in and did my cardio 30 minutes on the treadmill at various inclines and 10 minutes on the recumbant bike.
 
Here's today's Leg workout. My sleep has been off over the past 2 days, but once it was time to go to work it was ON!!!

Sqauts
135x10 warm up
185x5 warm up
225x5 warm up
235x5
240x5
240x5
The pounds were a bit lower today, but my form and time under tension was much improved. I already squat pretty damn deep, but today I was able to go deeper and sit in the hole for a bit before coming up. I used MUCH LESS back in the movement. I was also able to concentrate on evening out the force between my left and right leg.

Seated Calf Raises
180x6
180x5
180x4
These were nice and slow with an extreme stretch. Minmal time between sets.

SLDL
295x6
295x5
295x5

Walking DB Lunges
30x20 steps
35x20 steps
40x20 steps
I will go heavier with these next week. I haven't done these with DB's in a long time.

Since I had already taken my Dialene4 with breakfast to kickstart my day, I only took 2g of Alcalean, then did a round of mandatory poses focusing on squeezing my legs, and followed with 30 mins at 20 incline speed 4 on the treadmill. Later tonight I will take some D4 and either go back on the treadmill, or if it cools down some take my dog for a walk.

I may be crazy, but I LOVE contest prep.

TIME TO GET SHREDDED
 
crader said:
So how is the prep coming. Are you close to what you want?
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It started on Monday. I'm already much leaner and larger than I was at this point in my last prep. I have had a bit of trouble getting all of my calories in due to some personal things the last 2 days, but I've stuck to the food on my diet and have only missed carb calories, so the fat burning will continue. The goal is to get down to the 3% range. SHREDDED.
 
Here's Thursday's workout.

I strated using Primal EAA/Xtend for my workout nutrition today. The biggest thing I noticed was how much more refreshing this combo is than the Substance/Xtend. I was doing various most musculars and each side chest between all sets of pec work. I found a great way to get even more contraction on my side chest shot today. Again going in to a show, I might not be the largest onstage, so I have to make myself look bigger.

Incline BB Press
135x10 warm up
175x10
175x7
175x5
Not too happy with these numbers. Next time I'll decrease the weight for the sets and be sure to get in 8-10 reps. My lower pecs really took off last month, so I need to make sure my upper keeps pace.

Hammer Strength Bench Press
80x10
80x8
80x7.5
I had my first refeed last night and after these my chest was SWOLLEN and STRIATED. Nothing like a good refeed to get a great pump and extra motivation on chest day.

Incline DB Flys
45x10
45x10
45x10

DB Lateral Raises
30x10
30x10
30x10

1 Arm Cable Laterals
30x10
30x10
30x10
Delts were on FIRE and CAPPED. In just 5 weeks, I already have a better shape for my most muscular poses. Thanks, Derek.

Seated DB Shrugs
90x10
90x10
90x10
Kept these nice and slow. Great range of motion and sqeeze.

Smith Machine Shrugs
315x10
315x10
315x9
Used a wider grip on these to hit my outer traps. Even though I'm dieting now, gotta get THICK.

Then I took 4 Alcalean and 2 Yohimbine HCL (I had already taken my D4 when I woke up) and did a round of mandatory poses while waiting for this to kick in. After that it was 30 minutes on the treadmill at 21 incline and 4 speed. This new Stubborn Fat Stack ROCKS. Cardio was a breeze and when it was over I actually wanted to do more. the thermal effect lasted quite a while after my workout as well.

A couple of hours ago I drank 4 scoops Xtend and took 3 Dialene4, 4 Alcalean and 2 Yohimbine HCL and the took my dog for a 45 minute walk.
 
Here's Friday's workout. I forgot my log book and ended up doing a couple of exercises out of order. Between sets I would do front lat spreads, front DBL bi's, and side tri poses.

Wide Grip Pullups
9
8
7.5
I haven't done these in probably 20 weeks. It is SO GOOD to be doing them again. Although I couldn't do many, they felt great.

Close Parallel Grip Lat Pulldowns
170x10
170x10
170x10
Huge pump at this point which surprised me since my last refeed was on Wednesday night. My back, delts, and arms were swollen and it just got better from there.

1 Arm DB Rows
80x10
80x10
80x10

Medium Parallel Grip Seated Cable Rows
180x10
180x10
180x10
I should have done these before the 1 arm rows.

DB Curls
35x10
35x10
35x10

Skull Crushers
65x10
75x10
75x10
My arms were feeling lioke they were about to to pop.

Rope Cable Curls
70x12
80x12
80x12
I grip the rope almost at the end and hold it as though it were a barbell. This forces me to grip tight with my pinkies and ring fingers and give me extra tension on my bi's

VBar Triceps Pressdown
170x12
170x12
170x12
Felt amazing and had a WICKED PUMP.

Then I took 4 Alcalean, 3 Dialene4, and 2 Yohimbine HCL. I did a round of mandatory poses while allowing these to kick in. Then it was 40 minutes at 21 incline and a speed of 4 on the treadmill. Burned over 750 calories and felt GREAT.
 
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