Animal Instincts to GFH!
- Thread starter King Con
- Start date
King Con
Well-known member
I didn't test my BF but I know I def look leaner imo. There is no telling though, especially while bulking. Thanks HG. :afro:
Hoomgar
Well-known member
I only said it because I say the pictures from the House event and no way were you looking chubby in those so I figure your gains statement above may be reserved a lb maybe 2. All the better
King Con
Well-known member
I only said it because I say the pictures from the House event and no way were you looking chubby in those so I figure your gains statement above may be reserved a lb maybe 2. All the better
Thanks HG. Just trying to keep any gains as clean as possible.
King Con
Well-known member
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[size=+1]Day 44.[/size]
The Workout: Pull Day
-I scratched deads this week and opted for some rack pulls instead. Just b/c my schedule was thrown off from having that unexpected day off tuesday, and doing legs yesterday didn't wanna over tax the system so to speak.
-Rack Pulls: 2 warmup sets; 2x10 (405) I plowed through these like cake work...hence why I did two sets of 'em. In hind sight I should have gone for 455 as many as possible but yea... oh well. Back was feeling good after these. Was a great change up from deads... I did these from about an inch below my knees.
-Row Superset: First Set BO BB Rows 1x12 (185); Second Set DB Rows 1x12 (90s) SUPERSET w/ BO BB Rows 1x12 (135); Third Set DB Rows 1x12 (90s) SUPERSET w/ BO BB Rows 1x12 (135).... back was on fire. These wore me the hell out...
-EZ Bar Curls: 3x10-14 (95) Assuming bar is 25 lbs...these are still hard as balls to get all 3 sets... First set I got 14 then 12 then 10... trying to get all sets w/ 14 before moving up.
-Hammer Curls: 4x10-14 (45; 45; 40; 40) I was shot here. I felt like I was swinging just a tad too much on my 2nd set, so I dropped the weight down to get smoother, controlled reps. Forearms/Bis were hurting
-Lat Pulldowns: 5x14-16 (I did these as 5 continuous sets with 30 second rest in between each set) I tried to up the weight here and got through 3 sets w/ it before having to drop it back a little bit... insane burn/stretch... 3 sets wide grip 2 sets reverse in close.
-Standing DB Wrist Curls: 3x15
SUPERSET
-Seated BB Wrist Curls: 3x15
SUPERSET
-Seated DB Reverse Wrist Curls: 3x15 ... forearms were so pumped and hurting so bad I could barely carry my gallon jug.
STRETCHED and did a few pullups.
Impressions:
-Was worn out in there today...sweat my ass off as usual...
-Intra Aid + Watermelon EAAs + in the freezer for 15 mins = delicious!
-Wish I woulda gone heavier on racks but oh well... the two sets definitely made up for it...
-I can barely type this due to my forearms...
-Got 2 classes today, meeting, gotta draft a complaint, read, and work...all in a hard day or something like that
-Just puttin in the work.
King Con
Well-known member
Thanks MD. Yeah the combo is very good... but the intra aid alone is good enuff to drink SOLO... I like saving my EAA for my gallon jugs at school.
King Con
Well-known member
Thanks Joe. That's my goal for the next year is just keep putting in that work.
King Con
Well-known member
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[size=+1]Day 45.[/size]
The Workout: Push Day
-I went with a different theme of building my upper chest today.
-Incline BB Press: 1x30 (135); 1x15 (185) SUPERSET w/ Incline DBs 1x10 (80s); 1x10 (205) SUPERSET w/ Incline DBs...1x8 (80s) ; 1x8 (225) SUPERSET w/ Incline DBs... 1x10 (65s)
-DB Pullovers: 2x12 (80)
SUPERSET
-HS Wide Chest: 2x12 (1 pie and a quarter per side; 2 pps)
-CGBP: 3x15
SUPERSET
-V Bar Pressdowns: 3x15 (Stack)
-Decline Cable Crossovers: 5x12 (I did these as 5 continuous sets with 30 second rest in between each set) These suck so bad... but they hurt so good.
-Hanging Knee Raises: 4x15
-Ab Crunch Machine: 4x15
Impressions:
-That first set of 30 had my chest beyond pumped... I really felt like I blasted it.
-Tris got a good pump as well and felt really good... my long head of the tricep looks nice and thick.
-Abs felt good...just kept 'em tight and controlled...
-Gonna be a long weekend of football, rest, and food. Go DAWGS! Go DEACS!
King Con
Well-known member
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[size=+1]Day 46, 47, 48.[/size]
The Workout: OFF (46-47) & Wheelz (48)
-Had a great weekend of lots of sleep, some good eats, and some football. Disappointed my bulldogs lost, but they impressed me at their ability to bounce back from a horrible first half and make the game interesting. My Deacs lost as well, glad I didn't go to that game (it was pouring rain here) and of course my 'Neers won. Panthers also won. Hell yeah.. I am going to their game vs Kansas City next week.
If you didn't know, I am going to begin incorporating cardio more often as a way of a small cut to clean up a bit from the test/stak combo. No, I didn't get crazy and put on insane garbage weight, but I do feel I can touch it up a tad while I am running the m stak and so forth. I will also be cycling my carbs throughout the week with my weekends being typically "reload" days. During the week, the majority of my carbs will come straight from oats or whole wheat sources and early in the morning to around 1:00 PM. I also ran out of Natural Sterol this weekend as well. Last night, I lightly jogged for 22-23 minutes and burned ~300 calz according to the dreadmill.
-Leg Press: 3 warmup sets; 1x2 (720) I think I warmed up too much haha...oh well next time. Since I couldn't get all 10 or even anything going, I dropped the weight and banged out 2 sets of lighter weight with my feet together to try and work on my outer sweep. 2 x 15 (Feet Together).
-BB Squats: 3x20 (Feet Together)... once again working on that outer sweep.
-Ham Curls: 4x15 Went heavier than I ever have on these and couldn't make all 20 reps, so I dropped 'em done to a solid 15. Hams were on fire.
-Leg Extensions: 5x15 (Did all 5 sets, one after the other with 30 seconds maximum rest inbetween 'em.) Upped the weight on these as well...insane blood flow... 5 sets was hard as ****.
-Standing SM Calve Raises: 4x20 (365; 315) I used 365 for both sets of my feet straight ahead; For my toes in and my toes out, I used the 315. Calves felt great.
-Cardio: 15 minutes on Dreadmill... jogged 1 mile and walked @ steepest incline for the rest (~175 cals burned) sippin EAAs
-Crunches/Lying Knee Raises: 4x25 (each)
Impressions:
-Still upset bout the Dawgs, hoping they can climb in the ranks still.
-Could the Panthers be super bowl bound again?
-My legs felt a lot better after doing cardio.
-I forgot how bad cardio sucks but I am hoping to get cleaned up a tad...not that I am terrible though.
-Don't know what happend with the leg press today but oh well...I wanted to work on my outer sweep anyway.
-Congrats to Dexter for finally making the O get away from the mass monsters.
King Con
Well-known member
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[size=+1]Day 49.[/size]
The Workout: Push
-Bout the only thing going for me right now is the gym...
-Flat Bench Press: 2 warmup sets; 1x9 (275) The 9th rep was a forced rep... Damn it. I am scraping these for awhile and going back to dbs on the flat bench.
Smith Machine Military Press: 1 warm up set; 1x15 (135); 1x12 (185); 1x7-8 (225) DROPSET 1x13 (135) Delts on fire. I think I set a PR on 225 but I am not sure.
-Incline BB Bench: Warmup; 1x12 (185); 1x10 (205); 1x9 (225) DROPSET 1x15 (135) At the end of this, the only guy that looked like he knew what he was doing in a gym and belonged in a gym, told me he wanted to be like me when he grew up. I told him I had a long way to go.
-V-Bar Pushdowns: 3x12 Had to rig this up on the lat pulldown machine because some choad was hogging the cable crossovers with terrible form.
-Behind the Head Tri DB Ext: 3x10 (90; 90; 90) DROPSET on last set to 65 for another 10. Tris were solid.
-Incline Bench Cable Crossovers: 5x15 (Did all 5 sets, one after the other with 30 seconds maximum rest inbetween 'em.) I actually felt these for once and flexed my chest inbetween sets.
-Standing DB Wrist Curls: 3x15
*SUPERSET*
-Bench BB Wrist Curls: 3x15
Impressions:
-Just another day...grinding it out.
King Con
Well-known member
Thanks HG.
That's a big reason why I get irritated when people say they don't have time to go to the gym.
King Con
Well-known member
Glad to have ya aboard I. Hopefully you haven't missed too much.
Inarius
Well-known member
Nah Ill be reading back thru shortly!
King Con
Well-known member
Let me know what ya think thus far.
King Con
Well-known member
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[size=+1]Day 50.[/size]
The Workout: OFF
-Just your basic off day and lots of rest/recovery/food/school
-Woke up and did 30 minutes on the dreadmill after taking some nitro and sipping EAAs and BCAAs...
-Semi-long day at school but lotta food to last me this time 'round. I feel a lil sore from yesterday but nothing outstanding.
Impressions:
-I feel like I am recovering better and not as sore as I typically would be.
-Feels good getting some rest and all that good stuff.
-Looking forward to 2morrow's back work.
DrkZoolander
Member
a good amount of food always makes things better!
:woohoo:
:woohoo:
King Con
Well-known member
izza:King Con
Well-known member
Yeah the dreadmill sucks.
I haven't seen that show. I don't have much time for TV... when I do watch it is either sports, sportscenter, simpsons, southpark, king of queens, seinfeld or king of the hill.
King Con
Well-known member
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[size=+1]Day 51.[/size]
The Workout: Pull Day
-Pull Ups: 25-30 reps (Didn't really count these just did 'em...used various grips each time up...full pause at the bottom before going back up)
-Rack Pulls: 2 warmup sets; 1x8 (405); 1x0.5 (495); 1x2 (455) DROPSET 1x8 (405) DROPSET 1x10 (315)... since 405 was so easy last week I shot the load too quickly this week...405 didn't come as easy this time and was a ***** to get 8...495 was attempted...I got it up half way...yeah really...a lot better than last time I tried it...It's coming soon...did a monster drop set for being a pussy with 405...back was insanely pumped at the end. There was also a failed attempt at 455 in there as well which I am not sure what happened... I am beginning to think bullshit like that comes down to just getting mind fcuked.
-BO BB Row: 1x15 (135); 1x12 (185); 1x15 (155); 1x10 (225) DROPSET 1x15 (135) I used a reverse grip for the first time in forever to see if it was getting stronger and able to do these again. Got every one of these reverse grip except the 225 set. Used an overhand grip there. Insane.
-EZ Bar Curls: 3x12 (85; 85; 90) Assuming bar is 25 lbs...I superset these so I dropped the weight a tad.
*SUPERSET w/*
-Hammer Curls: 4x10-14 (45s) Did a drop set for the last set and dropped down to 35s for as many as I could manage.
-Seated Cable Rows: 1 Giant Set...1x8; 1x10; 1x10; 1x12 (Weights don't matter cuz every machine differs on these imo).
-Hanging Knee Raises: 4x15
SUPERSET
-Ab Crunch Machine: 3x15
Impressions:
-My stack looks like this now:
Pre: Pump, M Stak
Intra: Intra aid w/ EAAs and BCAAs stack
Post: Nitro, Torrent
-I felt good in there today and looked thick as **** in the mirror doing the seated cable rows.
-Lil upset at the racks, but the dropset made up for it...
-I am digging dropsets lately..
-Still finalizing my new routine and will be doing that this weekend while also going to the Panthers game and working on a take home mid term.
-Yeah buddy.
pistonpump
Banned
great numbers man! keep beastin it
King Con
Well-known member
Thanks Piston. I am just trying to progress one day at a time. One rep at a time...and one day at a time.
pistonpump
Banned
slow and steady wins the race... patience and perserverance are good traits in this game
King Con
Well-known member
slow and steady wins the race... patience and perserverance are good traits in this game
Definitely. If it was easy everyone would have a six pack, 50 inch chest, benching 405, and have 23 inch arms.
pistonpump
Banned
word :afro:Definitely. If it was easy everyone would have a six pack, 50 inch chest, benching 405, and have 23 inch arms.
King Con
Well-known member
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[size=+1]Day 52.[/size]
The Workout: Last day of push/pull/legs... but I did Quads/Traps/Forearms
-Hack Squats (Feet Together): 3x15 (1 plate & quarter per side; 1 plate & 35 per side; 2 pps)
-Smith Machine Squats (Feet Together): 1x15 (135); 1x15 (155); 1x15 (165) DROPSET 1x15 (135)
-Leg Extensions: Triple Dropset... 1x15; 1x12; 1x15 Started at 150 pounds dropped it 20 each time
-BB Upright Rows: 1x15 (95); 1x15 (115); 1x9 (135)
-DB Shrugs: 1x15 (100s); 1x15 (100s); 1x12 (110s) DROPSET 1x12 (85s) DROPSET 1x15 (65s)... held at the top of each rep for a second count
-Standing DB Wrist Curls: 3x15
*SUPERSET w/*
-Bench BB Wrist Curls: 3x15
-Rope Wrist Curl Device: No idea what this is called, but its where you hold out a handle with a rope and weight attached and you curl your wrists to get the rope to wrap around the handle and for the weight to go up... did it w/ 15 lbs .... my forearms hurt like hell just typing this now.
Impressions:
-For the past few times I have been using Intra Aid... I didn't realize it had a scoop in it. I thought it was just like the other BCAA and EAA stacks that come w/o scoops so I was using a spare scoop for the intra aid. Come to find out the scoop was buried like hell in the container...and I also realized the spare scoop I was using did not equal a real full serving of intra aid... Definitely enjoyed the full serving today
-My forearms hurt like hell...my quads were pumped I could barely move...and my traps feel sore w/ carrying my bookbag around.
-Today was a good day....cooked up a ton of food as I will be at school then to work then to Boone then to Charlotte for the Panthers game.
-Hope everyone has a great weekend...
-New routine Monday....
King Con
Well-known member
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[size=+1]Day 53 & 54.[/size]
The Workout: Da Weekend...Days of Rest
-Spent the weekend resting up and sleeping as much as possible.
-Got in a few cheat meals... that's right plural... nothing too outrageous though... actually tried a volcano taco...not too shabby.
-Went to the Panthers/Chiefs game yesterday... got sunburned like a mofo...new routine starts Monday...
Impressions:
-Took all my supps as I have been this weekend...finished my first can of M Stak... got the 2nd one opened and ready to go.
-Took Nitro both as soon as waking up and right before bed on off days...
-Sipped EAAs and BCAAs all weekend...
-Will put up Monday's hellacious workout and new routine later today... like to build the suspense
King Con
Well-known member
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[size=+1]Day 55.[/size]
The Workout: Start of a new routine...Chest/Abs
-The new routine is as follows: I will be implementing 5x5 techniques on some of the lifts (typically the two or three big compound lifts at the start of the routine). I will typically use a given weight for 3 sets and if it is going good will bump it up for 5 lbs for the last 2 sets. Then the following week I will use the weight I used for the last 2 sets for the first 3 sets, then try to bump it up. The main goal is to increase weight by at least +5 lbs each week or to do more reps. I will also swap it up on some of these some days and incorporate cluster training to some of the lifts. For example, on incline bench, I may do 90-95% of my 1RM for one rep REST PAUSE another rep REST PAUSE another rep, until I do that for 5 sets of 5 reps. It will all vary on how the progress develops. I will also vary the rest periods between each set as I see fit to keep my body from adapting.
For the isolation movements I will be just doing 3 to 4 sets of 10-20 reps. Just wanting to keep the rest periods minimum during these to really flood the muscles.
After 3 or 4 weeks of this routine I will do one full week of nothing but giant sets to really shock the system before doing a moderate rep week w/ loads of dropsets and then back to the start of this routine again.
I will still be doing abs and forearms as I can and will do some light cardio 3-4 days a week of nothing more but either lightly jogging a mile or moderate walking.
With that laid out, most of the lifts chosen have been done so to expand on my own weaknesses and goals as I see fit. So yeah...here's how today went...
-Incline BB Bench: 3x5 (255); 2x5 (260)
-Flat DB Bench: 3x5 (95s); 2x5 (100s)
-Incline DB Bench: 1x5 (85s); 4x5 (95s)
-Cable Crossovers: 4x12 (Really focused on squeezing my pecs here and flushing the blood in)
-Dips: 1x15; 1x12; 1x10 ... these were super hard...kept my feet behind me the whole time
-Cable Crunches: 4x20
-Leg Raises: 2x15
*SUPERSET*
-Knee Raises: 2x15
Impressions:
-Oh **** having my favorite spaghetti tonight...
-My chest was super pumped from this workout and I really felt a great mind/muscle connection.
-I could feel my pecs actually working and feel like this is gonna blow my chest the hell up.
-I felt strong in a lot of the lifts...looking forward to what kinda results are to follow!
-I got that midterm done this weekend...it was a ***** and a half...
-My chest looks and is SWOLE :afro:
King Con
Well-known member
Thanks Joe. I will definitely look into them and give 'em a try next chest day. My chest feels sore as **** right now haha... love the start of a new routine.
King Con
Well-known member
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[size=+1]Day 56.[/size]
The Workout: Back
-Deadlifts: 5x5 (405) ... laid in the floor for a min at the end of these...
-Prison Style T Bar Rows: 2x5 (3 pies and a quarter); 1x5 (4 pies); 1x5 (4 pies and a quarter); 1x5 (5 pies)
-BO BB Rows: 1x10 Reverse grip; 1x10 alternating grip; 1x10 overhand
-Pullups: 25 reps
Impressions:
-My chest is sore as ****...
-My back is gutted... I will be swapping in lat pulldowns in there next back session in place of the t bars...
-Holy back thickness.... o'rly
-Simple effective and brutal
King Con
Well-known member
My back and chest are soooo sore.. haha I love it...:whip:
King Con
Well-known member
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[size=+1]Day 57.[/size]
The Workout: Delts/Traps/Forearms
-Smith Machine Military Presses: WarmUp; 2x5 (185); 3x5 (195) These felt super heavy today for some reason...
-Shoulder Press Machine: 1x5 (160); 1x5 (180); 3x5 (STACK)
-BB Shrugs: 2x40 reps (10 reps behind the back; 10 reps in close grip; 10 reps shoulder width grip; 10 reps wide grip...did these one right after the other, like House does 'em)
-DB Raises: 3x12 (Side Raises) ; 3x12 (Bentover Raises) ; 2x12 (Front Raises)
-DB Wrist Curls: 3x15
*SUPERSET w/*
-Seated BB Wrist Curls: 3x15
-Rope w/ Weight Attached: (20 lbs) Curled that ***** up and could barely get it... I could barely hold my water jug afterwards...
Impressions:
-My chest is slowly starting to recover but now my back's sore as **** haha
-Loving the new routine and looking forward to leg day tomorrow
-Gonna get a lot of rest/recovery/food in today as I don't have to work... hells yeah
-I am also going to a concert this Friday and probably Scarowinds this saturday so once again I won't be in town.
King Con
Well-known member
Thanks HG... I agree with all your math
And yeah I like that song as well... hope your weekend's as relaxing! Apparently I am not the only one inducing some growth according to that avi of yours. :afro:
Hoomgar
Well-known member
I been hanging around guys like you!
LOL!
LOL! I can hear him saying that
Hg
King Con
Well-known member
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[size=+1]Day 58.[/size]
The Workout: Wheelz
-Smith Machine Squats: WarmUp; 1x5 (275); 4x5 (315) First time going this heavy in a while... felt good... last set was a *****... went way below parallel on all of these, not ATG but getting closer. Had one guy tell me afterwards he had never seen anyone go that heavy and go that low on squats. I told him low was the only way to go.
-Leg Pres: 4x5 (670); 1x5 (700) + 700 for 5 Welcome to PR city... no one near respectable though in these
-Ham Curl Machine: 3x12
-Leg Ext: 3x12
-Smith Machine Calve Raises: 4x15 (365)
Impressions:
-Still sore but yeah I'm recovering...
-I got 1.5 lbs of beef to eat today... yeah buddy
-My legs were killing me walking up the steps this morning after the workout and I accidentally turned my ankle FTL!
-Hoping to go to the WAKE v clemson game tonight... got my student ticket...just hoping I get off work in time..
-Registered for classes...
-I found out today I have some new haters... this video is for them...
[youtube]jRqj7Aqb6lI[/youtube]
King Con
Well-known member
Haters!?!?!?! Who's hatin on my home boy?
You know bro, you can measure your level of success to some degree by the amount of haters you have
Do your thang B Con!
Hg
Just found out it was some goons from my old school. I always need more haters.
Thanks HG.
Hoomgar
Well-known member
King Con
Well-known member
I couldn't agree more. :afro: