Show Time....Nov 8th.

[Inarius]

lol from what I can tell you are looking good!! Big as ever!

 

[Genetic79]

lol from what I can tell you are looking good!! Big as ever!

Thanks man, I was weighing 238 in these, I upped my high day to 850 carbs. So I gained 9 lbs of water in the process, yep 8 cups of sweet potato, 4 cups cooked oatmeal, 8 grams of salt and 210 gram of WMS will do that. Eventhough I gained alot of water, I know it's just water. I'll be back to 229 by sunday. I'm enjoying to food fest while I can cause 12 weeks out I'm dropping my high day to 400 grams.

 

[Inarius]

Wow. You got this down to an exact science!! Good job bud. I'm sure you'll do well at your comp.

 

[John Smeton]

great job . Yes you know what your doing , esp at 850 carbs per day. I'm just learning my body and still learning nutrition and what works.Loving it.Strong numbers and looks like you have put in hard work. I'm going by the IFpa/Oco rules right now.

 

[Genetic79]

great job . Yes you know what your doing , esp at 850 carbs per day. I'm just learning my body and still learning nutrition and what works.Loving it.Strong numbers and looks like you have put in hard work. I'm going by the IFpa/Oco rules right now.

Learning what works for you is one of the best and hardest things in this sport to do. But once you do you'll explode with muscle. It took me a while to learn what works for me and what doesn't.

 

[Genetic79]

7-31-08
Chest & Mid Back

Dumbbell Incline 110 x 12, 120 x 8, 125 x 8
Dead lift 315 x 20, 405 x 10, 495 x 8, 515 x 5,

Bench Press 315 x 10, 365 x 5, 365 x 5
Tbar Row 5plts x 12, 6 plts x 8, 7 plts x 8, 8 plts x 4

Deadlift 315 x 5, 315 x 5 (supersetted with tbar)

Haven't done dumbbell Incline in awhile because of my pec minor. Didn't feel a damn thing today so I went with it. Yep ole LA Fitness gonna have to get some 150's cause I'm moving own up (Jefferson style) 3 rd week doing real deads and I've already seen and felt added thickness in my middle back. As for bench......Hell yeah I was pumped to see my bench going back up, I hope I make it back to 405.... I won't care after that.

 

[pistonpump]

keep it up man! Fcukin glorious!

 

[planetfuzz]

Learning what works for you is one of the best and hardest things in this sport to do. But once you do you'll explode with muscle. It took me a while to learn what works for me and what doesn't.

That is good to know because I'm having a hard time figuring out what works for me. Great motivation though seeing other people do it.

 

[Genetic79]

8-4-08

Shoulders & lats & Abs

Side Laterals 40 x 10, 50 x 10, 60 x 6
Dumbbell Milli 90 x 10, 110 x 5, 110 x 5

STR8 stack x 8, stack x 8, stack x 8
Hammer pulldown 270 x 12, 320 x 10, 320 x 8

Rear Lat 35 x 10, 35 x 10
Rev Shrug 315 x 12, 315 x 12

Dumbbell Milli dropset 90 x 10, 50 x 11, 35 x 8

Decline Crunches BW x 10, BW x 10, BW x 8
Ball drop off 2 sets 12 reps

 

[Genetic79]

8-5-08
Legs

Squats 315 x 25, 405 x 8, 515 x 5, 405 x 8, 405 x 7

SLDL 315 x 10, 315 x 10 (didn't feel a good enuff stretch)

Barbell Lunges 185 x 24, 225 x 18 (

Dumbbell SLDL 125's x 10, 125's x 10, 125's x 9

One leg leg press 6 plts x 15, 8 plts x 12

Seated calf raise 3 plts x 12, 3 plts x 12
Calf press 8 plts x 20, 8 plts x 20

15 minutes HITT cardio

Started with squats and the first set just took it out of me, I was sucking wind the rest of the workout. 5 RPM's wasn't a match for those 25 reps.....but I made it thru. On my way to 30 reps. Switched up the diet this week, drop the high day to 400 grams. Been researching and at 12 weeks out I'm gonna add in Lean Extreme, Arenalean. Still holding at 229, but still getting leaner. I really don't drop alot of weight till 8 weeks in, so all is good here.

 

[SoCo4Fun]

Looking thick mang...

 

[pistonpump]

thats crazy with the 315x25, esp at your weight now. Must have some massive thighs bro!

 

[Genetic79]

8-6-08
Arms & Abs

Supersetted
Preacher Curl 95 x 10, 105 x 8, 105 x 8

Concentration curls 40 x 10, 40 x 10, 40 x 8
Cable Hammer curl 90 x 10, 90 x 10, 100 x 8

Tricep ext. 130 x 10, 130 x 10, 130 x 10

Pushdowns Stk x 10, Stk x 10, Stk x 10
Dips 270 x 12, 270 x 12, 270 x 12

15 min hitt cardio

 

[Genetic79]

8-7-08
Chest & Back

Incline Press 275 x 10, 315 x 6, 315 x 6
Deadlift 405 x 10, 405 x 10, 515 x 8

Mach Flye 160 x 12, 160 x 10, 170 x 8
Mach Incline 330 x 10, 330x x 8, 290 x 12

Back lat pulls 190 x 10, 190 x 10, 190 x 8
Barbell Rows 315 x 10, 315 x 10, 315 x 8

Ball crunches 3 sets of 30

Had to workout today at work, lol... and this damn gym is not for bodybuilders. Fuggin sucks, but hey had to make due.

 

[Genetic79]

thats crazy with the 315x25, esp at your weight now. Must have some massive thighs bro!

Nah.... they are 29 inches. I've seen a whole lot bigger.

 

[Genetic79]

Speaking of which.......I took this weekend.

Yeah I know I need to shave...

 

[pistonpump]

pretty bulky to me youve got naturally thick leg structure it looks like. How tall are you again?

 

[Genetic79]

5'9 and chillin like a villian on pencillan. :thumbsup:

 

[Genetic79]

ight I'm back......got food poisining this weekend. Still got a reacurring headache, but I'm good. Tried to workout monday and had to lie down on the floor. Did a lil shoulder and lat workout yesterday. Got legs today feeling good and ready **** tha headache.....

 

[SoCo4Fun]

Get your rest bro...don't over do it...food poisoning sucks...

 

[Genetic79]

OOOOhhhh man.... I swear I felt like a plate of hot sheet.

 

[Genetic79]

8-13-08
Legs

Dumbbell SLDL 125's x 12, 125's x 12, 125's x 10

Squat 405 x 10, 405 x 10, 405 x 10

barbell Lunges 135 x 24, 225 x 20, 245 x 18

Leg Ext 245 x 15, 270 x 13, 280 x 10

Leg curl 215 x 10, 215 x 10, 215 x 8

seated Calf 3 plts x 15, 4 plts x 12, 4 plts x 12

Still ahd a headache but I saw it thru.....got a PR on Lunges, that I was happy about. Hope this headaches goes away.

 

[Genetic79]

8-14-08
Arms

Preacher Curls 105 x 10, 105 x 10, 105 x 9
Hammer Dips 270 x 12, 270 x 10, 180 x 20

Hammer curl 60 x 12, 70 x 10
Incline curl 30 x 12, 35 x 12

Incline Ext 115 x 12, 115 x 12
Hammer Dips 210 x 12, 210 x 12

Decline Crunches bw x 20, bw x 20, bw x 20
Hanging leg raises bw x 8, bw x 8, bw x 8

Felt real damn good, almost back to normal. Just started my purple wraath and this stuff is the sheeet. It taste like 15 year old Robitussin, but hey I can deal. 228 and holding.

 

[SoCo4Fun]

You don't like the taste of the wraath? Man I think it's awesome...what flavor did you get?

Glad to hear you are feeling better!

 

[Genetic79]

You don't like the taste of the wraath? Man I think it's awesome...what flavor did you get?

Glad to hear you are feeling better!

Thanks man.....yeah I feel hell of alot better.

 

[TexasLifter89]

reg let me know if you want that PW off your hands haha.

 

[planetfuzz]

I've even considered just putting PW in an IV and carrying it around with me at the gym.

Been back since recovering?

 

[Grunt76]

Genetic79 forgive me if this has been asked already, how tall are you and about what weight do you see yourself weighing in?

 

[Inarius]

where did you disappear to bud?

 

[Genetic79]

Damn I've been busy.... wedding after wedding after wedding. Not complaining thou money is tight.

9-3-08

Legs

Squats 405 x 10, 405 x 10, 515 x 5,
SLDL 315 x 8, 315 x 8 315 x 8

Dumbbell Lunges 100's x 18, 100's x 18
Leg ext 280 x 12, 280 x 12

Smith Squats 135 x 40, 225 x 30, 315 x 20, 405 x 10

calf raises 4 45's x 10, 4 45's x 10, 4 45's x 10

A little run down on what been down in the last 2 weeks. I'm 223 right now, 8 weeks out now. strength hasn'y gone down much yet, but when I get serious I know it will go down. Low day are 1700cals, medium day is 2100cals and high days 2800cals. I'll see if can get some picture.

 

[Inarius]

long time no see bud
glad to see you are still as serious as ever and making progress.

 

[Grunt76]

Damn I've been busy.... wedding after wedding after wedding. Not complaining thou money is tight.

9-3-08

Legs

Squats 405 x 10, 405 x 10, 515 x 5,
SLDL 315 x 8, 315 x 8 315 x 8

Dumbbell Lunges 100's x 18, 100's x 18
Leg ext 280 x 12, 280 x 12

Smith Squats 135 x 40, 225 x 30, 315 x 20, 405 x 10

calf raises 4 45's x 10, 4 45's x 10, 4 45's x 10

A little run down on what been down in the last 2 weeks. I'm 223 right now, 8 weeks out now. strength hasn'y gone down much yet, but when I get serious I know it will go down. Low day are 1700cals, medium day is 2100cals and high days 2800cals. I'll see if can get some picture.

Pics would be nice. What do you evaluate your bf% at about now?

 

[mindgame]

keep it up man...and pics would be nice

 

[Genetic79]

Pics would be nice. What do you evaluate your bf% at about now?

Lol..haven'y check that in awhile. I go by the mirror.

 

[Inarius]

Lol..haven'y check that in awhile. I go by the mirror.

whats the mirror say?

 

[John Smeton]

keep it up man. There some strong numbers

 

[Genetic79]

9/8/08

Shoulders & Lats

Dumbbell Press 100 x 8, 100 x 8, 105 x 5
Pull up's BW x 8, BW x 8, BW x 8

Shrugs 315 x 20, 405 x 15, 495 x 10, 495 x 7
Pull downs 270 x 12, 270 x 12, 270 x 10

Decline crunch 4 sets 12
Dragon Flag 3 sets 10

Presses came down a little but shrugs went up, so I'll take that. I alway's loose pressing strength close to the end. Steady at 223lbs.

 

[Genetic79]

9/9/08

Chest & Mid Back

Bench 315 x 7, 315 x 7, 315 x 5
Mach Flye 160 x 10, 180 x 10, 180 x 10

Rear Lat Mach 85 x 12, 85 x 12, 85 x 12
Rear lat pulldown 160 x 12, 160 x 12, 170 x 12

Incline Press 225 x 15, 225 x 15

T-bar Row 7plts x 10, 7 plts x 10, 7 plts x 8, 5plts x 15

Pressing movements are taking a beating man......I'm just gonna have to push harder to keep my numbers up. But I gotta say I love them damn T-bar Rows..... mmm...mmm...mmm. They are a thing of beauty. Went up to 6 scoops of Purple Wraath on my Low Cal days. 6 weeks out I'm upping it to 8 scoops.

 

[Inarius]

hey man. Haven't heard from u in a while. hows the prep coming?

 

[TexasLifter89]

he ended up canceling because of personal issues. Bummer too, he was kicking ass

 

[mindgame]

man that suks. is he ever going to post again?

 

[TexasLifter89]

man that suks. is he ever going to post again?

i'm sure he will eventually. He has been busy with life, work, etc.

 

[Inarius]

i'm sure he will eventually. He has been busy with life, work, etc.

drag his ass to the computer!

 

[TexasLifter89]

drag his ass to the computer!

haha! He has a wealth of knowledge. He is constantly coaching me, giving me advice, etc. A really genuine guy

 

[planetfuzz]

haha! He has a wealth of knowledge. He is constantly coaching me, giving me advice, etc. A really genuine guy

Yeah,he was one of the first people to help me out when I first signed up to AM.h