Kbayne Reverse Dieting, Mountain Dog, and Much More

booneman77 said:
How can you stand all those people around?! I need some room to breathe ha. Interesting that you do your raises neutral grip. I've tried that way but feel I end up using more arms then shoulders.
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Our gym is going through a renovation so it's in a tiny spot right now. I also trained a bit later then usual so it was busier but usually I have plenty of room.

I switch my grips every session. I really feel it in my front delts with that grip too. I keep a slight bend in my arm and it allows me to feel it more. I'll switch between neutral, supinated, and pronated grips.

I went a bit heavy as well on the front raises but they felt good still.
 
Weight yesterday: 172

Weight this morning: 171.5

Mood and overall well being is already increasing.

And I forgot to post yesterday but, if anyone wants a nasty painful calf exercise pump, try this:

Seated calf raises. Nice and slow full range of motion for 5 reps, at the bottom of the motion (eccentric) hold the weight there for a 5 count, then perform 5 more reps; then hold in the concentric part for a 5 count and then pump out 5 more full reps.

I did this for 4 sets yesterday and the pump was very intense.
 
My heels been killing me and screwing my calf work :(

Luckily genetically I'm gifted in that area. My Dads overweight and has a huge gut, but his legs and calves are shredded lol, Makes no sense
 
Swolbraham said:
My heels been killing me and screwing my calf work :(

Luckily genetically I'm gifted in that area. My Dads overweight and has a huge gut, but his legs and calves are shredded lol, Makes no sense
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Gotta take what you can when it comes to genetics lol
 
Not going to lie, got some pretty good DOMS in my rear delts/traps right about now.
 
Seriously, get the f out of my way McDonalds with your sh**** egg sandwiches. These Snickerdoodle Waffle Egg and Ham sandwiches are legit!!
 
Swolbraham said:
My heels been killing me and screwing my calf work :( Luckily genetically I'm gifted in that area. My Dads overweight and has a huge gut, but his legs and calves are shredded lol, Makes no sense
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This makes me laugh cuz I had a buddy in college who always said he wished he was obese as a child so he'd have huge calves ha
 
Calves are a tricky muscle to make pop/get defined.

I'll be working them three times a week using Donkey Calf Raises, Seated Calf Raises, and Leg Press Calf Extensions.
 
kbayne said:
Calves are a tricky muscle to make pop/get defined. I'll be working them three times a week using Donkey Calf Raises, Seated Calf Raises, and Leg Press Calf Extensions.
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Wear a heavy weighted vest 24/7
Lol
 
Distilled Water said:
Bro, after looking at those pics and how hard you are still, then seeing the weight drop. UP YOUR CARBS!!!!
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Thinking the same thing. Going to up carbs around 5-10 grams every 2 or 3rd day depending on how the scale moves.
 
kbayne said:
Thinking the same thing. Going to up carbs around 5-10 grams every 2 or 3rd day depending on how the scale moves.
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x2 on upping carbs. I prefer bumping to where I was 3-4 weeks out and going up from there. Obviously, paying attention to how I'm handling the increases and making any necessary adjustments as I go.
 
breezy11 said:
x2 on upping carbs. I prefer bumping to where I was 3-4 weeks out and going up from there. Obviously, paying attention to how I'm handling the increases and making any necessary adjustments as I go.
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Thanks for the input Matt!

I'll be sure to keep you good fellas updated on carb/calorie increases.

I'm at 125 grams right now.
 
Hit back today

One-Arm BB Row:
3 x 8 working sets
4 x 8 working sets, drop x 8, drop x 8

BB Row:
2 x 8 warm up sets
4 x 8 working sets

Deadlifts:
2 x 8 feeder sets
2 x 8 working sets
2 x 6 working sets
2 x 4 working sets

Cable Pulldowns
4 x 12 working sets

Pull-Ups
3 x bodyweight to failure

Back Extensions
4 x 15 working sets

Finished on the bike for 7 minutes.

Got another nasty pump from High Volume. And sorry guys, the taste is just soo good and if I could, I would drink the stuff 24/7. And I went ahead and go myself some Blue Frost on the way :) :) :).
 
Subbed
 
Pumps in the gym are out of control.

Had an amazing chest/shoulder session today. Very quick but effective and tons of PUMPS.

Pec minor dips:
3 x 20 warm up sets

HS Flat Bench Press:
2 x 10 warm up sets
3 x 10 working sets, drop x 8, drop x 8

- hold at top of contraction for a 2 count
- very slow eccentric

DB Hex Press:
4 x 12 working sets

Peck-Dec:
2 x 15 working sets
2 x 12 working sets

HS Incline Press:
2 x 10 working sets (close grip)
2 x 10 working sets (wide grip)

Reverse Pec-Dec Flyes:
2 x 15 warm up sets
4 x 15 working sets, drop 15, drop 10, drop 10

- hold contraction for a 2 count
- slow and controlled eccentric

Plate Behind the Back Press Super Set DB Shrugs:
3 x 15 / 20 working sets

DB Bent over Lateral Raise Super Set Seated Neutral Grip Shoulder Press:
3 x 15 / 12 working sets

HS Shrug Machine Super set Seated Calf Raise:
5 x 20 / 20 working sets

Finished with 7 minutes on the bike of HIIT (not all out but about 85%)

Chest was blown the f up and shoulders were full and round. Was looking very vascular today. Should of snapped a pic!
 
Operation huge back goin down today.

Gonna crush some more deadlifts!

Gettin this 20 minutes of cardio (LISS) in though.

Picked up some Chocolate Chip Pancake/Waffle mix I'll be trying out today and making my Egg Sandwiches.
 
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Only made one this time. It was massive lol. And I think I downed it in 30 seconds. The Chocolate Chip mix is fantastic. I added 1/2 scoop Milk Chocolate Select to the mix as well.

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Swolbraham said:
love those flat outs for quesadillas, they're awesome
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Oh yeah. That's what I've been making my pizzas with. Made some Buffalo Style quesadillas as well with them.
 
Flat outs are key when low carb
Luckily in most stores up here

Recently found some new high fibre/protein wraps and pitas by a local place sold in stores, 3 net carbs for a wrap.
 
Driven2lift said:
Flat outs are key when low carb Luckily in most stores up here Recently found some new high fibre/protein wraps and pitas by a local place sold in stores, 3 net carbs for a wrap.
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Yep. The flat outs are awesome. Been killin 2-3 of them daily (2 post workout for my pizzas).
 
Weight this morning was 173.

Back session was awesome. Insane pumps and muscle fullness was crazy as well.

Reverse grip (shoulder width) EZ Bar Lat Pulldown:
3 x 10 warm up sets
4 x 10 working sets

Seated Close Neutral Grip Rows:
1 x 12 warm up set
4 x 12 working sets, drop x 10, drop x 10

HS Bent Over Row (Shoulder width):
3 x 12 working sets

Deadlifts
2 x 6 warm up sets
3 x 6 working sets

Wide Grip Lat Pulldown Super set Stretchers
3 x 8 / 10 working sets

DB Row (Continuous)
1 x 10 each arm for 3 rounds

-no rest at all

DB Pullovers Super Set Back Extensions:
3 x 12 / 15 working sets
 
Post-workout meal was 2 servings (72 grams carbs) jasmine rice + 8oz 93/7 turkey meat

Carbs still at 125 grams.
 
Off day today except 20 minutes of stair master.

Just chilled and watched football all day.

Going to give carbs a bump up tomorrow. Pry 25 grams added in and will up my pre-carb intake as well as post-carb intake. Keeping carbs at breakfast, pre, and post. Going to keep fats around 65-70 grams.
 
Weight this morning was 173.6.

Calories are at 2500 (~65 fat, 150-160 carbs, and 280-290 protein). Going to slowly start increasing carbs every 2nd or 3rd day to get calories moving up a bit as I am holding my weight and body composition. Not looking to add anything too quickly as stated before.

Cardio is at three times per week in the morning consisting of HIIT on the bike like so:
Warm up for about 5 minutes
Start peddling like a mofo to get RPM up to about 160 at a low level and then jack level up to 20 and peddle as hard as I can for 20 seconds.
Drop level back down to about 3 and go at that level for 2 minutes
Repeat for 6 cycles

Today is back day and high carb day.
 
Post HIIT pumps

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Here's another pic I snapped this morning:

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Weight was at: 174.5.

I did have a refeed Wednesday that consisted of a good amount of carbs.
 
Man that vascularity! Mad Props
 
A little arm pump provided by High Volume :)

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kbayne said:
A little arm pump provided by High Volume :) <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=109796"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=109797"/>
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Looking damn good brother. Nice work!
 
Getting beter and better everyday!
 
Good read if you got time:

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Weight this morning was 174.6

Hit some legs today:

Lying Leg Curls
4 x 10 warm up sets
4 x 10 working sets

- rest/pause style

Safety bar squats:
3 x 6 warm up sets
4 x 6 working sets
1 x 6 working set, drop x 6, drop x 6

- explosive
- deep

Leg Press:
3 x 15 feeder sets
3 x 15 working sets
1 x 15, rest, 5, rest ,5

- quad stretch for 10 seconds in-between sets

Stiff legged barbell deadlifts:
4 x 8 working sets

- added 2 chains from the start
- upped the weight each set

Seated leg extensions:
3 x 6 each leg x 10 both legs x 6 each leg

Seated leg curls
1 x 15, drop 12, drop 10, drop 8, drop 10

- rest/pause style
 
How do you like stretching in between sets? I always want to try it but always forget. I tried it once years ago and would cramp like no other for some reason
 
Here's a set of my SLDL

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Swolbraham said:
How do you like stretching in between sets? I always want to try it but always forget. I tried it once years ago and would cramp like no other for some reason
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It will surely cause a painful pump if done correctly. I usually only do them in between leg press sets.
 
Some barbell rows from today

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Weight was at 175. I realize I am going to be gaining weight faster then I would be if I weren't on ArA + PA + AnaBeta Elite. But body composition is staying right as I want it so we are all good.

Today is a high carb day being back day.

One arm barbell rows
Barbell rows
Dumbbell pullovers
Seated close grip cable row
Deadlifts
Rack deadlifts
Pull-ups

My muscle fullness is getting outta control. My muscles are full 24/7 and my chest/shoulders have an all day pump.

Strength is increasing day by day as well.

I literally have to force myself to leave the gym. I'm pretty sure it's High Volume doing on that part.

With calories coming up my overall mood is boosted/increased significantly and hitting the gym is giving the "good" feeling we all get. Hormones are starting to come back to normal I do believe but I can still tell I am not 100% from my contents prep/diet but making significant progress in all areas.
 
Chocolate Chip Cookies and Cream Waffles

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