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Big Boy Muscle 2015 show prep plan.....We Go Harder!

love2liftkat said:
Always killin it!! It's awesome how close you are to your goal weight already!! Great work!!



Here's the flat bench version

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Thanks Kat and thanks for sharing that link for me u are awesome
 
Pressing the db's together would assimilate inner intention. There would need to be a lot of concentration and squeezing the db's together to really make it tear your pecs apart... I like. :)
 
DreamWeaver said:
Pressing the db's together would assimilate inner intention. There would need to be a lot of concentration and squeezing the db's together to really make it tear your pecs apart... I like. :)
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It's a nice finisher for upper chest before moving to middle. I have put them in as a staple
 
Ok after work tonight I'm gonna crush something just depends on what I'm in the mood for. I've had a stressful weekend and the ex wife is being a real Bitch lately so instead of possibly going to jail I figure I'll take it out on the weights and my body.I'm not real sure why I leg her get to me so bad. Her opinions don't really matter anymore, but to hear her say I'm a terrible father when I gave up my dream of running 6 gyms in the philly area and making 6 figures to move back to indy to be a father and start over just rubs me the wrong way. Anyone who knows me knows my kids are everything to me. Anyways i'm down to 237 as of yesterday morning. Not as tight as I wanna be so I'll be kicking up the cardio a lil more. I will share my new meal plan later tonight as well. Seems to be really fueling the metabolism and I'm burning up bodyfat like crazy. Hope everyone had a good weekend. Sorry for being such a stranger over the past few days.
 
Yah she knows how to press those buttons being around you for a long time. That makes it tough when you get into these kinds of situations. The gym is always the best place to work it out.
 
DreamWeaver said:
Yah she knows how to press those buttons being around you for a long time. That makes it tough when you get into these kinds of situations. The gym is always the best place to work it out.
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U aren't kidding my brother. I can definitely say it fueled a very tired workout tonight.
 
So I didn't feel much like training after work tonight but was able to push through and get a pretty good back workout in.

A big thank u to my ex wife for the fuel to push through.

Wide Lat Pulldowns Warm up sets
85 x 10
100 x 10
120 x 10
140 x 10
140 x 10

Supersetted with Assisted Pullups to get a nice squeeze and some blood flow

8 reps with 70 lb
8 reps with 85 lbs
8 reps with100 lbs

Wide Lat Pulldowns
125 x 10 for 5 sets

Supersetted with

Wide Grip Dickersons
85 x 10 for 5 sets

A Frame Pulldowns
125 x 10 for 5 sets

Supersetted with

Rope pullIns
160 x 10 for 5 sets

Meadow Rows
70 lbs + bar for 5 sets 10 ea arm

Seated high hammer rows
140 x 10 for 5 sets

Seated low hammer rows
140 x 10 for 5 sets

Seated plate loader rows
1 set of 30 at 90 lbs slow strict squeeze

48 sets not to bad. Have a feeling I'm going to be sore tomorrow.
 
Such killer workouts! You're a great inspiration! I don't know who trains harder, Kat or you!
 
puccah8808 said:
Such killer workouts! You're a great inspiration! I don't know who trains harder, Kat or you!
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She's definitely blows me out of the water lately but thank u so much. Hopefully we can all get together to meet up in person someday.
 
Just curious is anyone going to the Arnold Classic in Columbus OH in March? I'm planning on going and would love to meet anyone who is.
 
Feeling incredible today smashing these hammies and calves....

Seated leg curls
75 x 20
90 x 15
105 x 12
120 x 10
150 x 8

Lying leg curls
70 x 20
75 x 15
80 x 12
85 x 10
90 x 8

DB stiff legged deads
50 x 20
60 x 15
70 x 12
80 x 10
90 x 8

Adductors
125 x 20
130 x 20
145 x 20
160 x 20
175 x 20

Supersetted with

Abductors
125 x 20
130 x 20
145 x 20
160 x 20
175 x 20

Seated calf presses
155 x 20
175 x 20
175 x 20
175 x 20
175 x 20
 
Great hammie work! Glad you're feeling better! Hate that she's putting you through all of that! Never a doubt how much you love your babies!!
 
love2liftkat said:
Great hammie work! Glad you're feeling better! Hate that she's putting you through all of that! Never a doubt how much you love your babies!!
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Thank u Kat. U know first hand what they mean to me. She's just bitter and spiteful but it's ok I love the fuel to my workouts. Can't wait to get together and train sometime soon
 
I'd love to go but it's not in my budget.

Strong WOs Big Boy.
 
Killer sessions man!
 
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A blurry back shot tonight....didn't look too bad definitely getting thicker
 
BigBoyMuscle said:
Thank u Kat. U know first hand what they mean to me. She's just bitter and spiteful but it's ok I love the fuel to my workouts. Can't wait to get together and train sometime soon
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That's the best way to use it! Me either!! Gonna be great!! You back looks awesome! Really leaving out!!
 
Thick, man.
 
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From a pic taken June 2 2013 morning of Mr Indiana Show
 
love2liftkat said:
That's the best way to use it! Me either!! Gonna be great!! You back looks awesome! Really leaving out!!
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Thank u Kat. Hope u are having a good week. Weather is freezing up here 26 degrees today.
 
Getting after these guns tonight

Skullcrushers
65 x 20
75 x 15
80 x 12
85 x 10
95 x 8

Supersetted with

Hammer BB standing curls
65 x 20
75 x 15
80 x 12
85 x 10
95 x 8

Standing ez bar cable curls
70 x 20
80 x 15
85 x 12
100 x 10
115 x 8

Supersetted with

Standing rope triceps ext
85 x 20
100 x 15
115 x 12
100 x 10
115 x 8

Seated triceps press down
150 x 20
170 x 15
190 x 12
200 x 10
205 x 8

Seated isolation curls hammer strength
45 x 20
50 x 15
55 x 12
60 x 10
70 x 8. Each arm

Finished this session In an hour and 9 mins.

Great pump.....feeling good lately.
 
In the lab early building the monster who is going to make a name for homself in 2015.

Chest day MTUT style

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Hammer Incline Press
90 x 20
140 x 15
160 x 12
180 x 10
240 x 8

Incline Cable flys
40 x 20
46 x 15
54 x 12
60 x 10
66 x 8

DB Champagnes Press
35 x 20
40 x 15
45 x 12
50 x 10
55 x 8

Standing Cable flys
40 x 20
46 x 15
54 x 12
60 x 10
66 x 8

Seated Bench press machine
110 x 20
125 x 15
145 x 12
160 x 10
175 x 8

Decline BB Press real slow and squeeze
95 x 20
115 x 15
135 x 12
155 x 10
185 x 8

Shoulder was really starting to feel some pain in the front delt so I kept pushing ...duhhhh

DB Pullovers
65 x 15
65 x 12
65 x 12
65 x 12
 
BigBoyMuscle said:
In the lab early building the monster who is going to make a name for homself in 2015.

Chest day MTUT style

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Hammer Incline Press
90 x 20
140 x 15
160 x 12
180 x 10
240 x 8

Incline Cable flys
40 x 20
46 x 15
54 x 12
60 x 10
66 x 8

DB Champagnes Press
35 x 20
40 x 15
45 x 12
50 x 10
55 x 8

Standing Cable flys
40 x 20
46 x 15
54 x 12
60 x 10
66 x 8
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Beast building I like it
 
RegisterJr said:
Strong arm day man. Even if I force myself in on arm day I usually have fun with the pump.
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I hate arm day but my biceps need to grow so I have been trying to at least hit biceps every week. Think I need to start hitting them every 4 days
 
BigBoyMuscle said:
I hate arm day but my biceps need to grow so I have been trying to at least hit biceps every week. Think I need to start hitting them every 4 days
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Here are some very positive changes I have made that have worked. I am always working full range of motion and never lose tension. Full range meaning locked right out flexing the tricep to protect the elbow and give additional tension on the bicep. I used a lot of drop sets and interset stretching to increase time under tension to keep the lactic acid burn going. This is all part of C.E.P. (Cellular Expansion Protocol in M140) There is also a surprising amount of volume in an arm routine. They us a large number of different exercises to hit the arms from different angles. You are in pain for most of the workout. Deep aching beautiful pain :)
 
Well that was a whirlwind of a holiday season. Hope everyone had a great Christmas. Been so busy working and shopping for my kids I really haven't had the time to train. It was nice to give my body a break, but today it's back at it 100%.

Here's the new diet for show prep.

MEAL 1:
Protein shake (at least 50 grams)
4 egg whites
½ cup of oatmeal (can mix one tbsp of natural peanut butter in for sweetener)
3000mg of BCAA’s
Multivitamin/mineral
1000mg of vitamin C

MEAL 2:
12oz of white fish (any white fish, tilapia, white fish, tuna etc.)
½ cup of black beans
1 cup of green veggies (green beans, broccoli)

MEAL 3:
10oz of Chicken breast or 12oz of white fish
Big, all green salad (extra virgin olive oil and red wine vinegar for dressing)
4 tbsp of natural peanut butter
1000mg of Vitamin C

MEAL 4:
Protein shake
4 tbsp of natural peanut butter
One medium size apple

MEAL 5:
12oz of white fish
1 cup of green veggies
½ cup of black beans
1000mg of vitamin C

MEAL 6:
8oz of very lean red meat or 10oz of wild caught salmon
1 cup of green veggies
½ cup of brown rice
3000mg of BCAA’S
1000mg of vitamin C

MEAL 7: (optional)
Protein shake 50g

ATTN!!!
MEAL #6 on Friday’s only!
8-10oz of very lean red meat
1.5 cups of white rice
1 cup of broccoli
1 cup of asparagus

Kinda stoked about the oatmeal and rice every day and the apple is like heaven lol.
Hitting the gym in a few for some cardio and to train....have a great day.
 
DreamWeaver said:
4 grams really isn't that much, I have always used 3 but 4 is not excessive.
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I would assume his multi has another 1,000 or so plus what he gets from food.

So 5-6g?

I use 2-3G daily as well, and the excess just gets passed, but thought maybe he had a specific need or reason.
 
DreamWeaver said:
How close are you ?
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I'm prepping to see how I look by May for a shoe in june if I'm not happy I'll push back til the fall. Want to make a statement this year with my conditioning.
 
hardwork25 said:
I would assume his multi has another 1,000 or so plus what he gets from food.

So 5-6g?

I use 2-3G daily as well, and the excess just gets passed, but thought maybe he had a specific need or reason.
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I have no idea why so much to be honest. I have gone back to my first coach who had me looking better than I ever looked. I trust him.
 
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