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  1. Milas' Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

    how long you running t-3 for?

  2. quarcus needtomrsupps contest log

    i'll post some new ones up this weekend. Im not sure how sustainable this is for 3 weeks, but im atleast gonna blast it this way for another week. i've done a week this way so far. But my diet is around 2000 cals, thats almost 1,000 below my maitnance at a lbm of 195. And im burning 550 every...

  3. quarcus needtomrsupps contest log

    now doing fasted cardio everyday. 550 cals

  4. quarcus needtomrsupps contest log

    arms/shoulders db upright rows 45 * 20 55 * 12 55 * 12 55 * 12 side raises 27.5 * 15 32.5 * 12 40 * 10 45 * 8 rear raises chest on incline bench 25 * 12 25 * 12 25 * 12 25 * 12 front raises 27.5 * 12 27.5 * 12 27.5 * 12 overhead rope extension 100 * 20 110 * 15 120 * 15 140 * 12 close...

  5. quarcus needtomrsupps contest log

    Chest/back flat bench barbell 135 * 20 185 * 20 225 * 20 275 * 15 315 * 12 355 * 9 rack pull by knee 225 * 20 315 * 20 405 * 15 455 * 10 550 * 10 595 * 10 incline bar bell 135 * 15 185 * 15 225 * 10 225 * 10 tbar row pull up super set bw * 10, 3 plates * 12 bw * 10, 3 plates * 12 bw * 10, 3...

  6. quarcus needtomrsupps contest log

    thank you.

  7. quarcus needtomrsupps contest log

    thanks bro, that was a pr at that wt. so was the 315 one i think... they were deeper than normal too, i felt great that day.

  8. quarcus needtomrsupps contest log

    grappling friday, fasted cardio sat, shoulders arms seated db press 70 * 25 80 * 20 90 * 15 100 * 13 standing strt bar curls 65 * 25 85 * 20 105 * 15 135 * 10 close grip tri pressdown 120 * 20 140 * 20 160 * 20 180 * 20 210 * 15 hammer curl 40 * 15 40 * 15 45 * 12 rear delt 50 * 20 60 * 15...

  9. quarcus needtomrsupps contest log

    fasted cardio legs squat 135 * 20 225 * 25 315 * 20 405 * 11 squat with bands 225 * 15 225 * 15 275 * 12 front squat 123 * 20 185 * 17 185 * 15 calves seated 2plates * 20 2plates * 20 2plates * 20 2plates * 20 2plates * 20 standing calve raise 225 * 21 225 * 21 225 * 21 225 * 21 lunges on...

  10. quarcus needtomrsupps contest log

    :biggthumpup:thanks for following guys

  11. quarcus needtomrsupps contest log

    around 215lb current

  12. quarcus needtomrsupps contest log

    chest/back incline db 70 * 20 80 * 15 90 8 15 100 * 15 110 * 12 decline bar 225 * 20 275 * 15 315 * 10 315 * 10 these were supersetted with bosu ball pushups to failure incline bar 135 * 20 185 * 12 185 * 12 185 * 12 back hammer strength pull down 1 plate * 20 2 plates * 15 2.5 * 12 3 * 10...

  13. quarcus needtomrsupps contest log

    arms shoulders charlie arms super set, db on preacher, back and elbows against the side towards the seat, than flip around and go conventional 37.5 * 12/ 27.5 * 10 37.5 * 10/ 27.5 * 10 37.5 * 11/ 27.5 * 9 seated barbell military press 135 * 25 185 * 15 205 * 15 225 * 12 drop 135 * 15 seated...

  14. quarcus needtomrsupps contest log

    legs abs squats 135 * 20 225 * 15 295 * 10 295 * 10 295 * 10 295 * 10 295 * 10 295 * 10 295 * 10 295 * 10 295 * 10 295 * 10 front squat 155 * 20 155 * 20 155 * 20 155 * 20 seated calve raise 3 plates * 25 3 plates * 20 3 plates * 20 3 plates * 20 hanging leg raises 20 15 15 12 leg press...

  15. quarcus needtomrsupps contest log

    chest incline db 60 * 25 70 * 25 80 * 20 90 * 15 100 * 15 flat db 100 * 15 100 * 15 100 * 15 100 * 12 decline bench super set with bosu ball push ups 225 * 15 225 * 12 225 * 12 225 * 11 all push ups to failure around 10-15 incline db flys 35 * 20 40 * 15 45 * 12 55 * 10

  16. quarcus needtomrsupps contest log

    back below the knee rack pull 225 * 20 315 * 15 405 * 10 405 * 10 405 * 10 405 * 10 405 * 10 405 * 10 405 * 10 405 * 10 405 * 10 405 * 10 close grip seated row 130 * 25 150 * 20 170 * 15 180 * 12 wide grip pull down 130 * 15 160 * 12 190 * 10 210 * 8 super set high row rope cable w/ tbar row...

  17. quarcus needtomrsupps contest log

    lol

  18. quarcus needtomrsupps contest log

    get to start clen again in 3 days :)

  19. quarcus needtomrsupps contest log

    thanks everyone! legs stretch 135 * 10 wu 225 * 15 315 * 15 365 * 10 drop set here 405 * 7 315 * 10 225 * 10 front squat 135 * 12 near death. These were all deep and the plate stripping was done as fast as a lumberjack can move. calve raise 25 25 25 25 leg press 6 plates * 20 calve raise...

  20. quarcus needtomrsupps contest log

    chest incline barbell 135 * 20 225 * 15 245 * 12 275 * 10 295 * 8 flat db 80 * 20 100 * 12 120 * 10 120 * 9 superset hammerstrength incline press and fly machine 1 plate * 20, 80 * 10 2 plates * 15, 100 * 10 3 plates * 10, 120 * 10 3 plates and a quater * 8, 120 * 10 incline db fly 45 * 20...
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