RTS, carb cycling + IIFYM and a quest for a 1200 total

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All I'm saying is, Myokemist nailed this flavor.

First sip, and I'm fully recovered from yesterday's workout as well ;)
 
tyga tyga said:
You'd be surprised at what macro intake you can handle and still have optimal performance


Lol

I'm 5'5-5'6" and a buck44 lol 1768 isn't shabby it'll dip more I promise. BRING. ON. THE. SHREDZ.
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Can we switch weights?!? ?????
 
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After my four weeks of epitome use

Day one- 152 ~ upper left
Day 30- 144 ~ lower right
 
Oh I believe I could perform pretty well on 250 pro, 200g carbs and 50-100g fat. But a deficit is a deficit, and anytime I'm at one I get a lot of stress from the hunger as well as a very keen awareness that I'm not recovering like when all my needs are met.

This is just my opinion, but Smitley certainly doesn't look natty to me. I wouldn't expect him to be, fwiw that's worth to you.

What flav is that new Myokem refresherade?? Might have to order some and put it to the 'Amino IV' test - that's my gold standard, for a handful of reasons.

You can see the top of your abs better in the lower pics fosho. Don't look smaller tho. Are you on Magnitropin atm?
 
The new flavor is Havana sunrise, better known as tastebud orgasm if you ask me :P

I don't think smitley is natty at all lol there was a photo that looked like it as taken over the shoulder of him in a singlet. He had MAD backne. Doesn't always me someone's "on" but it certainly can't be ignored lol and with numbers like that @132 you almost have to be on. Not to mention he's in a fed that doesn't test (again, doesn't mean there aren't people in tested Feds NOT getting popped)

And, yea I'm on mag. Just got three more bottles in, so this should help retain muscle mass as well.

Bee tee dubs everyone, the new labels for our mag is full disclosure now 8)
 
tyga tyga said:
The new flavor is Havana sunrise, better known as tastebud orgasm if you ask me :P

I don't think smitley is natty at all lol there was a photo that looked like it as taken over the shoulder of him in a singlet. He had MAD backne. Doesn't always me someone's "on" but it certainly can't be ignored lol and with numbers like that @132 you almost have to be on. Not to mention he's in a fed that doesn't test (again, doesn't mean there aren't people in tested Feds NOT getting popped)

And, yea I'm on mag. Just got three more bottles in, so this should help retain muscle mass as well.

Bee tee dubs everyone, the new labels for our mag is full disclosure now 8)
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Awwww yisssss, gonna have to try me some Sunrise....
 
You look awesome!!!!! ??????????????
 
I haven't updated in a while, my fault ?

REACTIVE TRAINING SYSTEMS
CYCLE IIII

Belt less Pause squat (not in the whole, right in my at my sticking point)
265x2 @8 repeats
265x2 @8
265x2 @8
265x2 @9

Belt less Sumo deads
315x3 @8 repeats
315x3 @9

TNG bench
225x4 @9
215x4 @8
215x4 @8
215x4 @8
215x4 @9

Military press (plate loaded)
Rest pause, myo-rep ~15 sec rest
2pps x18 +3+2 =23 reps total

Seated leg curl
Rest pause, myo-rep ~15 sec rest
135x 25+15+10 = 50 reps total

Had to cram extra work into my Friday, since I didn't lift this morning. Few things have changed btw.. This entire nine week block in pulling sumo ?

Will get my pulls up in a minute.
 
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Top is 275
Bottom left 315
Bottom right 315
 
tyga tyga said:
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Top is 275
Bottom left 315
Bottom right 315
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This coming from a non-sumo monkey who can barely pull 500 sumo on a good day, but you look like you could be tighter, hips closer, and most importantly all 3 sets shoulders seem a bit far over the bar. 2nd reps were usually the best looking/shoulders back more. Just what it sort of looks like from here, and obviously Steve is your best feedback (as he's experienced, a much better sumo puller, and can see it all in person).

Tell Steve I said his calves are lookin' good.
 
tyga tyga said:
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Top is 275
Bottom left 315
Bottom right 315
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Looks like you're doing the same thing I used to do when I pulled sumo. In an effort to get your hips closer to the bar, your ass is tucked up under you. I like to think "balls back", like you're doing "the goat" from the movie Waiting, and then pull your hips in closer to the bar. It makes lock out much easier and loads the hips better.
 
Nice work! How do you like the change with the sumo's?
 
CYCLE IIII
REACTIVE TRAINING SYSTEMS

Hip airplanes
Ankle distractions/mobility

Sumo pulls ~doubles
275,315
355x2 @8 RPE
370x2 @9 RPE
355x2 @8
355x2 @9

Ripped the shin open tonight as well, which I think is cool as a fall breezeInvalid Link Removed

Manta Ray Squat ~belt less
225x5 @9 RPE
215x5 @8 RPE
215x5 @9

3 board dead stop press
265x4 @8 RPE
275x4 @9 RPE
265x4 @8
265x4 @9

Bb rows from the floor 2-0-2
45x10
90x10
135x12

I feel like this block is going to go well. There is a full power meet about 30 mins away from me in June that I may compete in.
 
Compete!

My shins are wrecked currently, hence me using my knee sleeves over them lately. Not even deadlift socks can save me currently.
 
Busted shins are like the ultimate battle scars. And only true bros can recognize and appreciate them ha. Walk through a mall with big biceps and who cares... Walk through a mall with shins bleeding and people gtfo of the way
 
bolt10 said:
Compete!

My shins are wrecked currently, hence me using my knee sleeves over them lately. Not even deadlift socks can save me currently.
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Most likely will.

I had to throw my sleeves over my shins after that top set. Couldn't risk getting the HIV on the bar ?
booneman77 said:
Busted shins are like the ultimate battle scars. And only true bros can recognize and appreciate them ha. Walk through a mall with big biceps and who cares... Walk through a mall with shins bleeding and people gtfo of the way
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Dude, if anyone is walking around a mall bleeding I'm moving for them lol
 
tyga tyga said:
Most likely will.

I had to throw my sleeves over my shins after that top set. Couldn't risk getting the HIV on the bar ��

Dude, if anyone is walking around a mall bleeding I'm moving for them lol
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Like, it makes you ask what kind of person prioritizes Auntie Ann's pretzels & food court Chinese over finding a way to stop the bleeding? Well, actually I probably would go for the food first, but you know what I mean.....
 
Hyde said:
Like, it makes you ask what kind of person prioritizes Auntie Ann's pretzels & food court Chinese over finding a way to stop the bleeding? Well, actually I probably would go for the food first, but you know what I mean.....
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But the anabolic window.... Auntie Anne's for dem quick carbs all day
 
Hyde said:
Like, it makes you ask what kind of person prioritizes Auntie Ann's pretzels & food court Chinese over finding a way to stop the bleeding? Well, actually I probably would go for the food first, but you know what I mean.....
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We're them type. Food first, people's well-being second ?
Hyde said:
Signed up for an SPF meet on June 20th 30 min from my house today :yup:
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Yeah buddy. Stackin medals this year
booneman77 said:
But the anabolic window.... Auntie Anne's for dem quick carbs all day
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Don't want no catabolism. Fast carbs, fast gainz
 
Gonna try to be more conservative and go for a Total PR I think vs hitting any specific numbers. Last 2 meets were 1,328 & 1,320 recently. If I put it all together should be looking at 1,350-1,400.
 
Hyde said:
Gonna try to be more conservative and go for a Total PR I think vs hitting any specific numbers. Last 2 meets were 1,328 & 1,320 recently. If I put it all together should be looking at 1,350-1,400.
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Nice you should be able to pull that total bud
 
CYCLE IIII
REACTIVE TRAINING SYSTEMS

Belt less pause squat
250x3 @8
265x3 @9
255x3 @8
255x1 @9 12 sec pause or death pause

TNG bench
245x2 @9
230x2 @8
230x2 @8
155x19 AMRAP ~13lb over body weight

Seated bb military ~myo rep (R/P)
115x13+6+3 = 22 reps total

DB rear felt fly ~ super set w/seated leg curl

20x20 ~ 105x20
20x15 ~120x15
20x15 ~ 135x15

Pause squats are doing well. I'm pausing in my weak range not in the hole. They've got to pay dividends later ?

I also widened my grip on bench, which clearly made me a smidgen weaker, so on my back downs I moved back to my regular grip and 230 felt like 215 so that's part of the reason we knocked out an AMRAP set. Although, I'll start incorporating them more often to gauge strength increase with a % of weight. Next AMRAP will probably be a 65-70%
 
CYCLE III
REACTIVE TRAINING SYSTEMS

1.5" deficits (conventional) ~belt less
315x4 @8
340x4 @9
275x11 AMRAP 68% of RM for deficits

Bb incline bench
165x6 @8
165x6 @9
160x6 @9 5% fatigue

RG ISO low row ~myo rep R/P
70pps x11+10 +9 = 30 reps

Threw in four sets of calf work, 4 sets of rear delt and 2 sets of biceps.

Douchebag pic of the day: ?
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YEAAAHHHH BROO! CURL THAT 65lb.... In the squat rack.
 
Backs lookin' good, son. Could eat a bowl of fruit loops out of those erectors (if your wife was into such things).
 
Noooo! Lol not in the squat rack! Sumos coming along man, maybe work on some hip mobility to open stance to get more close to the bar?? Other than that solid sessions man
 
tyga tyga said:
That's our rack haha no one uses it except me and Steve. So, I can curl in our rack ?


Ideas.. Ideas..
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Haha I swear 99% of the time my gym is ONLY used as a curl rack... Today all I needed was a smith mch for some zsavickas presses to failure and of course all were taken and all 3 squat racks open... Unreal
 
booneman77 said:
Haha I swear 99% of the time my gym is ONLY used as a curl rack... Today all I needed was a smith mch for some zsavickas presses to failure and of course all were taken and all 3 squat racks open... Unreal
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Why would you do a Z press on a smith? The point is to have to stabilize the bar from a prone position....
 
Hyde said:
Why would you do a Z press on a smith? The point is to have to stabilize the bar from a prone position....
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The smiths we have are pretty loose to begin with so there is some stabilizing but my goal with it is to really get it farther behind my head so that I a) keep as much of my front delta out of it, b) get a good squeeze on all the upper back/traps as I lower it and c) it allows me to work on my hamstring flexibility as I struggled with the seated position doing it in the rack. Had a tough time keeping my legs straight out in front of me with no knee bend. Mostly a personal preference and personal tweaking reason
 
REACTIVE TRAINING SYSTEMS
CYCLE IIII

Monday's workout
Comp squat
Comp bench
Bench dips
Hip thrusters

Wednesday (today)

-hip airplanes
-banded ankle distractions
-LAX ball calves

Comp dead ~sumo
365x3 @8
385x3 @9
360x3 @9 6% fatigue

High bar oly squat ~ belt less
225x5 @8 ~ repeats
225x5 @9

Foam press~ no sinking
225x4 @9
210x4 @8 6% fatigue
210x4 @8
210x4 @9

Pendlay rows
135x6 @8 ~ repeats
135x6 @8
135x6 @9

Probably won't be updating to much because I've been pretty stinking busy. I'll give an updated picture of where I'm at currently with my physique this weekend.

New macro update
Cho- 150g
Pro- 155g
Fat- 52g
Cals- 1688

Will stay at the new macros until weight plateaus again. I really can't wait until I reverse out lol

Also, cheat meal update. From now on they will be more controlled and will be mainly carbs lower fat. Example
1) box of cereal
2) package of fig bars

I MAY have a burger or something of that nature every other week ~ like Culver's or Wendy's (the massive guys not, not tiny guy lol)
 
tyga tyga said:
From now on they will be more controlled and will be mainly carbs lower fat. Example
1) box of cereal
)
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Going to have to do that. I'm sure it will be me in a carb coma for a few hours though haha.
 
REACTIVE TRAINING SYSTEMS
CYCLE IIII

Pause squats ~ belt less
275x2 @8 repeats
275x2 @8
275x2 @9


TNG bench
225x3 @8 repeats
225x3 @8
225x3 @8
225x3 @9

Seated DB military
45x10
55x7
65x6 @9

Seated leg curl
Four sets of 15

Yesterday was my wife's birthday, but we did her birthday dinner tonight with her parents and tomorrow in taking her out for a late bday dinner. So, although I'm down to 141lb and I said I would control my cheats, I am obviously not going to do so for tomorrow's cheat meal.

She really loves Olive Garden, so we will be eating there, as far as the Dessert goes that's still up in the air.
 
Eat up, you lean sombish!
 
CYCLE IIII
REACTIVE TRAINING SYSTEMS

Green mini band deads ~conventional & beltless (from my MO vid my ******* is weak)
315x2 @8
315x2 @8
315x2 @9

Bb incline
155x6
185x4
185x5 @9

CGPD 3-0-3
80x10x4

Managed to hurt my wrist somehow today. Very uncomfortable feeling

While pulling the banded deads, my conventional a felt "normal" again, which was nice. But, I'll continue this block with sumo, can't hurt.. Amirite?

I'll try and get a picture of the current body status before I get out of hand with Olive Garden and sweets aka bloated mess.
 
141, geez. The strength at your weight is unreal. Enjoy the meals man!
 
CYCLE IIII
Reactive training systems
*kinda fell off on updating lol

Today
Pause squats ~ beltless
270x3 @9
255x3 @9

TNG bench
250x2 @9
240x2 @8
240x2 @9

Tire flips ~ guy said it was 350lb
*flipped it a total of 15 times with jumping in the middle to the other side and back before flipping it again lol

Myo rep seated bb military
135x7 +5 +2 = 14

Cheat meal consisted of
1 supersonic bacon double cheeseburger
1 sonic cheese burger
1 large fry
6 fig pieces

This morning I was 139 and some change.

Be easy and God bless guys/gals
 
Wow! Nice work and under 140 now. Excellent
 
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