Montego gets FREAKY

Yeah, old man ... Over 30 and it's all downhill from here! lol just ask some of us dinosaurs around here!
 
Thanks guys :) about to eat at a sushi place....it'll be epic lol
 
Chest - strength was down from yesterday's shoulder session. Still decent.

Bb bench (need a spotter...more weight and reps in the tank)
135x15x2
185x10
225x8
275x8
295x6
225x12
225x10x2

Hammer strength incline
270x10
360x7x3

Hex press ss loaded stretches
60's x 12 30 second stretch with the db's four sets

Seated neutral grip chest press (flexing to contraction)
200x10 x 4

Pec Dec
140x15 x 6
 
Dinner.... P.F. Chang's.
I had -
Philadelphia roll
Kaleidoscope roll
Spicy tuna roll
Dynamite scallop roll
Crab and avocado roll
Crispy honey chicken with brown rice
Orange peel chicken

Had a brownie and chocolate cake for dessert when we got home.
 
Happy Birthday! That dinner was INSANE! Proud of you man. Also, if you need a spotter quit being a dork and just ask a guy. Remember they don't need to be strong enough to lift all the weight; just curling 50lbs of it is gonna get it out of the j hooks or help it off your chest. Just tell them EXACTLY what you want before.
 
Hyde said:
Happy Birthday! That dinner was INSANE! Proud of you man. Also, if you need a spotter quit being a dork and just ask a guy. Remember they don't need to be strong enough to lift all the weight; just curling 50lbs of it is gonna get it out of the j hooks or help it off your chest. Just tell them EXACTLY what you want before.
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Don't trust these goobers at my gym. I'll get a crushed larynx out of the deal.
 
If you're ever out in Spring (FM 2920 specifically), hit up a place called rakuu. Some of the best sushi I've ever had.
 
Montego1 said:
Don't trust these goobers at my gym. I'll get a crushed larynx out of the deal.
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Nice benching at 295x6!

Man that meal made me hungry!

Yeah I really hate asking people for a spot but when i do I tell them exactly what I want. If I stall give me a second to recover, if the weight starts coming back down on me then you help!
 
MrKleen73 said:
Nice benching at 295x6!

Man that meal made me hungry!

Yeah I really hate asking people for a spot but when i do I tell them exactly what I want. If I stall give me a second to recover, if the weight starts coming back down on me then you help!
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That'll be my last binge before cutting. Detoxing the next couple days then it's go time.
 
wasme said:
What do you do for a detox?
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Just one of those store bought two day detox things. I'll also cut macros to bare minimum while killing it at the gym for a week or two. When I add some back in the body will soak em up :)
 
Whoo boy a 2 day detox huh? Too intense for me. No way I wanna be on the toilet for two days. I would rather get a hydro-colonic than that! Not doing either by the way. LOL
 
The type that goes in for a colonoscopy and says I want to be awake and remember everything...lol
 
Lol something like that.

Back and biceps and triceps

Lat pulldown 4x15-12

Bb rows 4x15

Close grip pulldown 4x15-12

Reverse pulldown 4x12-10

Seated row 4x10

Triceps extension 5x15-12

V bar pushudown 4x12-10

Ez curl 4x20

Ez curl ss cgbp 4x10 4x10-8

Hammer cable curl 4x12-10

Triceps push away ss preacher curl 4x15-12 4x8

Rope extension ss rope curl 4x12 4x20
 
Close to what, 50 sets there man? You started the mission early...! That's a heckuva session.
 
Laaayges

Lying leg curl
90x15-12 x6

Hack squat (1.5 reps)
225x12-10 x5

Reverse squat machine
220x15-12 x5

Glute kickback
70x15 x5

Sldl on shrug machine (3 second stretch)
130x10 x4

Bb calf raise ss standing calf raise (alternating between the two no rest)
225x12 bwX12 x10

Seated calf raise (10 second stretch on each rep)
90x8 x5

Really gotta start working on mobility and flexibility. My ROM is seriously short on posterior chain involved movements. Also I can tell that since I've been focusing on quads and outer sweep more, that my hams have weakened a bit.
 
wasme said:
That workout, with that Detox... commend you for powering through
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Man I was feeling it yesterday but today I was dragging ass.........not from an itchy butt though
 
Update for going forward.

My goals here. I'm about 20lbs heavier at around the same bodyfat then I was before my prep started for my first show. That being said I'm shooting for single digit bodyfat by the end of the 12 weeks I have planned to cut, but would be happy with 10-11%. Weight should be sitting around 220-225lbs at that bodyfat and I would defenitley take it. Depending on how were looking at the end of the 12 weeks I might roll another 6 weeks and enter a show shooting for 215lbs stage weight but low single digits on the bf. The show is more likely not to happen then will.

Oh yeah and I have a goal set on getting a tan........spray on counts.

So current stats -

5'11
255lbs
At least 20% bf

Diet - This will be run as long as possible. I will eventually have to remove the re-feeds and maneuver those carbs pre/post workout when energy get low or fat loss slows.

Meal #1
6oz chicken breast
4 egg whites, 1 yolk
1 small grapefruit
Meal #2
8oz albacore tuna, 3 egg whites + 1 yolk, 1 tomato
Meal #3
8oz chicken breast or turkey breast + 1c green veggies
Meal #4
Same as meal #2, OR
8oz chicken breast, 2c green veggies
Meal #5
9oz lean meat (chicken breast/turkey breast/96% lean beef)
4c salad (lettuce/tomato/carrot/cucumber/green peppers etc)
2 TBS vinegar & olive oil dressing

Monday & Thursday: 6[SUP]th[/SUP] meal:
1.5c oatmeal or brown rice + 10oz sweet potato + medium banana +1c green veggies + 1TBS almond butter


Training - Will go with a three day split hitting everything twice a week. Will alternate A days and B days. A days will be heavy and B days will be more focused towards pumps.

Legs A
Chest/Shoulders/Triceps B
Back/Biceps A
Rest
Legs B
Chest/Shoulders/Tripces A
Back/Biceps B

Cardio - Will start with 4-5 Days a week HIIT for 20-30 minutes. It was suggested six days a week at 30 minutes each BUT, i adapt quickly to cardio and a less is more approach has yielded the best results for me personally in the past. The diet alone will rip the fat off and adding cardio will help of course but, when weight loss slows I can either up cardio intervals or simply add another day. This gives me room to work into the cardio instead of having to do 1-2 hours of cardio a day by the end of the cut.

All cardio will be fasted either in the A.M. or P.M. Immediately before bed followed by BCAA's.
 
I like it! This should be really great to watch as I remember your run up to the last show! You've put the muscle on since then for sure!
 
turff49 said:
I like it! This should be really great to watch as I remember your run up to the last show! You've put the muscle on since then for sure!
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Fat ass reporting in STARTING PICS
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Should be a piece of cake. 12 weeks and you'll most likely be in single digits easy. Don't see any bad weight areas!
 
turff49 said:
Should be a piece of cake. 12 weeks and you'll most likely be in single digits easy. Don't see any bad weight areas!
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Waist is definitely crap atm. Enhanced by the high wide hips it's glorious lol.
 
Yeah, but no belly pouch. Obviously it'll be the last area to go(always is) but by 8% it'll be looking grand!
 
Glycogen and water falling of quick. 9lbs in three days.
 
30 min of fasted HIIT this morning running stairs at the local football stadium.

Chest/shoulders

Incline hammer
90x15
180x15
270x12
270x12
360x7
360x4

Incline bb (10 second rest between sets)
185x12 x5

Neutral grip chest press
210x12 x5

Seated cable fly
90x12 x5

Cable lateral
30x12 x4

Reverse shoulder press ss shrug machine
180x12x4 225x15x4

Bb front raise
70x8 x5
 
wasme said:
Knees hold up no problem with stairs?
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Creaking the whole time lol. Probably not the best choice but after hill sprints and not having good footwear for the job, these had to do.
 
You are big as a house right now Montana. Can't wait to watch you cut this up.
 
Invalid Link Removed mylohyoid muscle wich is fitting cause when they hit it's like "oh my looyyyyd (lord)" lol
 
Busy day today!

Started this morning off with 30 minutes of HIIT on the stationary bike. Havent used a bike for cardio in AGES so I'm gonna be feeling it tomorrow no doubt.

Got a nice little clen cramp under my jaw today. I only ever get those while on clen and they suck. Had to walk around with my chin down for a little bit before i could stretch it out lol. Water has been at 2gal a day so its just part of the struggle i guess :)

Training today was Biceps/Triceps/Abs/Calves

Cable Tricep Extension to warm up the elbows (per side)
20x15
30x15
35x12
40x12
45x12
50x12

Reverse Ez Bar Extension
90x12
100x11
100x10
110x8

Rope Pushdown ss db curl
80x12 x5 50'sX10-8x5

Ez bar curl ss skullcrusher
80x12-10 x4 110x15-12 x 4

One arm Preacher Curl Machine
60x10-8 x 4

CGBP
185x15-13 x4

Hanging leg raises
5 sets of 25

Calf Press ss Standing calf raise (no rest between sets)
250x10x10 bwX10x10

Feeling good so far. Energy is still good and even though I'm flat as a pancake the pumps in the gym were really strong today.

Ill delay starting the re-feeds until I get a noticeable drop off in energy/strength then I will start those up. Towards the 6 week mark ill be adding in carbs post workout every day.
 
I got those same cramps before running clen. Man they suck, no way to really stretch them out either. I found an ice pack helps some.
 
No HIIT this morning. Had an early meeting at work and had to get up earlier then normal so, I'll do cardio tonight before bed.

Back Day

Rope pullover
80x12x5

Meadows row
90x12
100x12
110x12
110x12
110x12

Seated single arm cable roe
60x12-10x5

Wide grip cable row
175x12x2
225x10x3

Lat Pulldown Machine
200x12-10x5

Rack Pulls
225x10
315x10
405x10
495x8x4

Shrugs
405x10x5

Felt good today and had a nice mind muscle connection. I'll take tomorrow off from the gym but still get the cardio in. The following day i might take off completely or I'll do legs and no cardio.
 
Ohhhhh, my kind of shrugging there!
Dang work, always getting in the way of the really important stuff...
 
turff49 said:
Ohhhhh, my kind of shrugging there!
Dang work, always getting in the way of the really important stuff...
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Yeah. Last night I went for a stroll around the neighborhood......the sprinklers come on at 930 sharp.
 
Frozen and canned spinach blows. All my green beans, broccoli and asparagus are frozen, but spinach has to be fresh
 
Montego1 said:
Yeah. Last night I went for a stroll around the neighborhood......the sprinklers come on at 930 sharp.
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I'm guessing you will remember that going forward...lol
 
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