Turning in my natty card with Sup3r 11

Leg day light day for hypertrophy

Squat
3x8 255
1x10 225

Leg press I don't count the machine weight as idk what it is, superset with calf press
3x10 470
3x25 470

Leg extensions
3x15 100

Leg curls
3x12 80

Db romaninan
3x8 90lbs

Preacher curl ez bar
4x10 70
5x5 90

Skullcrushers
5x12 70

Dips
3x10 bodyweight

Post workout meal
6 oreos lol
Triumph
1 scoop isomorph with 1/2 scoop of dymatize
 
I notice more muscle fullness like I feel like I have a,little pump going all day. I need to run it more to see the benefits of the PA but I thought I had a weird reaction to it when I first tried it so I stopped. It turned out to be a new deodorant I tried and just started it up again. So glad it was the deodorant as I have 5 tubs of it lol
 
workout your drinking issue first, then run nice 14wk teste +ai cycle IMO

regardless what you use, drinking often at a high bf% specially, will hurt your gains and health.
 
So on Monday I woke up late and didn't get in a workout before work so I decided to hit chest and legs yesterday

Chest
2x3 325
1x4 325 managed a 4th rep on the 3x3 scheme so next Monday I will move up and try 3x3 335

Incline bench
3x10 186 no pain might go heavier

Db flat bench
3x10 95s

Incline db
3x10 75s minimal pain

Cable crossovers high low mid
3x10 70 high and 60 low mid

Now on to legs

Squat
3x3 295
1x2 315 damn 315 felt real heavy was struggling and no spotter

Leg extensions
3x10 130

Leg curls
3x10 110

Romain deads with dbs
5x5 100s

Finished off with some arm work
Preacher ez bar
3x12 50

Dips
3x10 bodyweight weight
 
Today's workout and I'm very stoked first time ever pressing after hurting my shoulder

Seated shoulder press
5x5 185 whooooooooooooo minimal discomfort

Db press this is where I had hurt myself
3x9 75s whoooooooooooo minimal again

Lat raises
3x10 25s

I was done after this haven't worked them out in a while and I got tired quick but screw it I'm happy to finally be able to work on my shoulders.
 
Weighed in last night and down another 2lbs which I didn't see coming as I had actually gained weight I somehow ballooned up to about 267 from 260 and was at 258 last night oh well ill take it.

Workout

Deadlifts
3x3 425

RL deads
2x5 225 just to stretch out hamstrings

Bench
3x7 275

Incline
3x10 185

Flat db
3x9 100lbs

Incline db
3x10 85

Dips
3x10 bodyweight

Libido is still up damnit I need a regular booty call as in single. My strength is going up and I'm on a 1500 deficit and I have a noticed a bit of muscle hardening I feel a small pump all the time now.
 
PHAMPTON1105 said:
Great job man! Good to see you are still going strong. Maybe time to hit up the Tinder App to relieve those libido issues. haha
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Thanks man yeah still going at it as for tinder I live in a small town nobody uses it lol if I was in the city like a few years ago then he'll yeah.

About 5 go hit some chest gonna load up 3 plates well a little more ;) and try to get in a few reps last week on the 3x3 scheme for main lifts
 
Holy balls guys huge milestone for me today. Went in to hit my 3x3 but the weight felt sort of light and my friend spotting me was like go heavier you're killing it so screw it let's do it.

Bench press
Warm up to a 275 triple
1x1 315
1x3 325 that's when my friend said it looked too easy to go heavier so ok
1x3 335 this was my planned weight to hit 3x3 but he said it looked too easy that I was looking good so let's go for a heavy single
1x1 355
And finally
1x1 365 my PR before hurting my shoulder wow was I stoked you guys have no idea how good it felt to hit this as I was very down when I initially hurt myself

Incline db
2x10 85
1x15

Flat db
3x8 100

Cable crossover low and high only today
3x10 70 high and 60 low

Skullcrushers
3x10 the 45s on the ez bar

Dips
3x10 bodyweight

And here is the lift
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Also I'm doing this on 1 meal as I'm intermittent fasting I have one meal at 2pm. I wake up at 330am and go to bed around 11pm the lack of sleep and hating my job leads me to believen i don't have optimal cortisol levels and I'm sure this is helping. I feel stronger while eating MUCH less, my muscles the little I have feel more firm, my aggression is slightly up i tend to yell now, but the only thing I'm not seeing is weight loss lol. I weighed in at 265 so I'm up 7lbs from Fridays weigh in idk wtf is up with that.
 
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raul87 said:
Holy balls guys huge milestone for me today. Went in to hit my 3x3 but the weight felt sort of light and my friend spotting me was like go heavier you're killing it so screw it let's do it.

Bench press
Warm up to a 275 triple
1x1 315
1x3 325 that's when my friend said it looked too easy to go heavier so ok
1x3 335 this was my planned weight to hit 3x3 but he said it looked too easy that I was looking good so let's go for a heavy single
1x1 355
And finally
1x1 365 my PR before hurting my shoulder wow was I stoked you guys have no idea how good it felt to hit this as I was very down when I initially hurt myself

Incline db
2x10 85
1x15

Flat db
3x8 100

Cable crossover low and high only today
3x10 70 high and 60 low

Skullcrushers
3x10 the 45s on the ez bar

Dips
3x10 bodyweight

And here is the lift
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Also I'm doing this on 1 meal as I'm intermittent fasting I have one meal at 2pm. I wake up at 330am and go to bed around 11pm the lack of sleep and hating my job leads me to believen i don't have optimal cortisol levels and I'm sure this is helping. I feel stronger while eating MUCH less, my muscles the little I have feel more firm, my aggression is slightly up i tend to yell now, but the only thing I'm not seeing is weight loss lol. I weighed in at 265 so I'm up 7lbs from Fridays weigh in idk wtf is up with that.
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Very nice, brother! You gotta be happy with that!
 
Leg day today and my second day on DSU honestly I decided to begin this because I assumed it takes a few weeks to feel anything that it needs time to get all up in your system. I do feel more let's say explosiveness on my lifts especially today getting out of the hole in squats.

Leg workout

Squat
1x3 285
1x3 295
2x3 305

Leg press
3x10 520 plus whatever the thing weighs

Romanian deads first 3 sets superset with leg extensions then the next 2 with leg curls
5x5 225

Leg extensions
3x10 130

Leg curls
3x10 110

Calf press
3x25 520

Standing calf raises 5 sec pause at the top
3x10 270

Preacher curls
3x12 50 plus whatever the curl bar weighs

Cable curls
3x10 100lbs

20min treadmill work
 
Yesterday's back workout

Barbell rows
3x3 265

T bar rows
1x10 3 plates
1x10 4 plates
2x10 5 plates
3 dropsets starting at 4 plates 10 reps each weight this killed me

One arm rows
3x10 100lbs

Wide grip lat pull downs
3x8 150

Reverse grip
3x8 150

Preacher curls
3x10 70
5x12 50

Hyperextensions
10x10
 
Damn is it me or do I look smaller in this first pic. A couple of recent pics just to keep me honest and get some criticism

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Starting to see a bit of a bicep right there this is before workout no pump
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Triceps are coming in nicely can even see a but of shoulder cut as well
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I see a difference. Definitely a little tighter. Great work and awesome bench man. Keep it up!
 
raul87 said:
258 so only down 6lbs
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decent loss in a month, if ur diet was more strict you probably would have dropped 10+ lbs, still solid loss and in all honesty when I'm on cycle from now on I'll be on a strict diet for whatever the goal.
keep up the hard work
 
hamdysayed said:
decent loss in a month, if ur diet was more strict you probably would have dropped 10+ lbs, still solid loss and in all honesty when I'm on cycle from now on I'll be on a strict diet for whatever the goal.
keep up the hard work
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Thanks man and honestly Im trying to lose it slow I'm doing a mix of strength and hypertrophy training. I don't want to lose much strength by going crazy on diet and losing weight fast, my goal is still to hit 405lbs on bench, 450 squat, and a 500 dead. I'm afraid if I go too hardcore on diet my number will be going the wrong way. As for now I'm getting stronger on a deficit so I'm gonna stay at this since it seems to be working. If you have a better idea of losing faster and getting stronger I'm all ears bro honestly
 
raul87 said:
Thanks man and honestly Im trying to lose it slow I'm doing a mix of strength and hypertrophy training. I don't want to lose much strength by going crazy on diet and losing weight fast, my goal is still to hit 405lbs on bench, 450 squat, and a 500 dead. I'm afraid if I go too hardcore on diet my number will be going the wrong way. As for now I'm getting stronger on a deficit so I'm gonna stay at this since it seems to be working. If you have a better idea of losing faster and getting stronger I'm all ears bro honestly
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i don't have an alternative for being in calorie deficit and strong unless u r on strong compound .
that all being said I don't give a damn how strong a person is if they don't look good and cut.
I did a cycle of 11 oxo and epiandro I cut my diet I was 196 lbs and I dropped to 183 or 182 lbs and let me tell you I got WEAK but I slimmed down and body definition was awesome and I'll start lean bulking from now on none of this bull $hit about eating all you can to bulk and u look all bloated and gain fat.
I got inspired by few members that looked big and cut and then you can be strong and look good !
that's me though.
 
raul87 said:
Thanks man and honestly Im trying to lose it slow I'm doing a mix of strength and hypertrophy training. I don't want to lose much strength by going crazy on diet and losing weight fast, my goal is still to hit 405lbs on bench, 450 squat, and a 500 dead. I'm afraid if I go too hardcore on diet my number will be going the wrong way. As for now I'm getting stronger on a deficit so I'm gonna stay at this since it seems to be working. If you have a better idea of losing faster and getting stronger I'm all ears bro honestly
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One of my good friends did something close to this, but it took him 5 months (no compounds). He went from 210 to 185, keep his strength, but didn't get stronger. Now that is sick, a 185 man sitting at the strength of a 210 man! He basically cleaned up his eating, and stayed in a slight deficit. Although his strength didn't go up, his weight to strength ratio jumped. Im not sure what you are trying to get down to, but if you remained the same strength, and cut 30, you would be nasty!
 
6 pounds in a month is good for most cuts. - most people advise to lose no more than 2 lbs per week and you are at 1.5 while gaining strength. That is a good result.

Plus the weight/scale is only a tool to measure progress. The photos show you are leaner. I know it can be hard to tell, look at my progress photos, it is really hard to tell a difference and I've lost almost 30 pounds. All of my clothes are looser and I've moved down a size on my jeans and those are getting loose...but I still look fat, haha.

You are doing awesome.
 
Joe12 said:
One of my good friends did something close to this, but it took him 5 months (no compounds). He went from 210 to 185, keep his strength, but didn't get stronger. Now that is sick, a 185 man sitting at the strength of a 210 man! He basically cleaned up his eating, and stayed in a slight deficit. Although his strength didn't go up, his weight to strength ratio jumped. Im not sure what you are trying to get down to, but if you remained the same strength, and cut 30, you would be nasty!
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I'm trying to get down to somewhere in the 230s and below 20% body fat and honestly I'd like to lift double my body weight on all the main lifts eventually.
 
HIT4ME said:
6 pounds in a month is good for most cuts. - most people advise to lose no more than 2 lbs per week and you are at 1.5 while gaining strength. That is a good result.

Plus the weight/scale is only a tool to measure progress. The photos show you are leaner. I know it can be hard to tell, look at my progress photos, it is really hard to tell a difference and I've lost almost 30 pounds. All of my clothes are looser and I've moved down a size on my jeans and those are getting loose...but I still look fat, haha.

You are doing awesome.
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**** your progress pics show a huge difference I can easily tell mine not so much
 
raul87 said:
I'm trying to get down to somewhere in the 230s and below 20% body fat and honestly I'd like to lift double my body weight on all the main lifts eventually.
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Its all about personal goals, and I that one is obtainable! Kill it, bro!!!
My personal goal it to figure out the perfect weight, strength, speed ratio for my body before I get sluggish. Ive been going at it for a year, lol.
 
raul87 said:
I'm trying to get down to somewhere in the 230s and below 20% body fat and honestly I'd like to lift double my body weight on all the main lifts eventually.
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Double is impressive on the bench. At your strength levels, you should be looking at 2.5-3x on deads/squats. Not that I should say anything, my long term goal is to hit 3x my weight in the deads and I am trying to get to 160...so even at that it isn't that much. You would be talking a 6-700 pound deadlift!

raul87 said:
**** your progress pics show a huge difference I can easily tell mine not so much
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I guess that just shows how hard it is to judge ourselves. I see progress in your 6 pounds and very little in my 25+ haha
 
Today's weigh in showed another lb down so 257 right now and I'm about to go hit a nice heavy chest day. Today I begin doing a 2x2 scheme on main lifts for the next 2 weeks to finish out this strength program I'm wondering if I can nail 375 on bench within the next 2.5 weeks. My squat is a bit up right now but not as much as I'd like I still think I'm lacking on protein consumption so I'm gonna up that this week. The past week I have noticed that carbs are really bloating me up big time so I'm gonna lower them again we'll see how that goes. My back felt very weird the other day reppin 365 on deads so I didn't bother risking anything going higher but we'll see how it feels the next few days.

As for today's bench I think my max being 365 I would say 340-345 should be my target for a 2x2? What do you guys think?
 
raul87 said:
Today's weigh in showed another lb down so 257 right now and I'm about to go hit a nice heavy chest day. Today I begin doing a 2x2 scheme on main lifts for the next 2 weeks to finish out this strength program I'm wondering if I can nail 375 on bench within the next 2.5 weeks. My squat is a bit up right now but not as much as I'd like I still think I'm lacking on protein consumption so I'm gonna up that this week. The past week I have noticed that carbs are really bloating me up big time so I'm gonna lower them again we'll see how that goes. My back felt very weird the other day reppin 365 on deads so I didn't bother risking anything going higher but we'll see how it feels the next few days.

As for today's bench I think my max being 365 I would say 340-345 should be my target for a 2x2? What do you guys think?
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335 or 340 just my opinion.
 
So I did 335 I figured I'd play it safe for my shoulder and I nailed my first set and on 2nd set I hit 3 reps all unassisted feeling very good
 
raul87 said:
So I did 335 I figured I'd play it safeels for my shoulder and I nailed my first set and on 2nd set I hit 3 reps all unassisted feeling very good
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Great job man . You just have to take it slow let the injury heal up a little. Stay steady bro .
 
Had a good workout

Bench Press
1x2 335
1x3 335 was supposed to do 2x2 but squeezed out a 3rd rep on second set, I'll be going to 340 next week maybe even 345

Incline barbell
3x10 185 shoulder is doing badass so I'm gonna try heavier weigh

Flat db
3x10 100s I'm ready to graduate to heavier but no heavier at my gym :(

Cable crossover low and high only
3x10 70 (each hand) high and 60 on low

Dips bodyweight
4x10

Wanted to run but had to take a dump so just walked for 20mins at a 3.5 pace
 
Today's heavy leg day. It always takes me a while to get going on leg days it's like I have a hard time getting all my muscles going. Any help with this would be appreciated it's why I did singles and finally a set of 2 on squat. Squat clip

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Squat
3 singles of 315
1x2 315

Leg press
3x10 520

Calf press
3x20 520

Romanian deads
5x5 225

Leg extensions
3x10 140 went up in weight first time hitting this

Leg curls
3x10 110 will do 120 next time

No bad sides, libido is still upretty, my muscles feel much better and fuller.
 
Really don't know where to post this and I'm not going on social media with this yet so I'll just rant here.

Love your family everyone cherish every moment you have with them. My mom just called me to tell me my uncle just passed away he was 51 or 52 years old my dad just went to his mom's house to tell him. My uncle lived in California I'm in Texas so I honestly wasn't around him all that much it still hits so hard but I'll just stay strong for my dad. Sorry for the rant
 
raul87 said:
Really don't know where to post this and I'm not going on social media with this yet so I'll just rant here.

Love your family everyone cherish every moment you have with them. My mom just called me to tell me my uncle just passed away he was 51 or 52 years old my dad just went to his mom's house to tell him. My uncle lived in California I'm in Texas so I honestly wasn't around him all that much it still hits so hard but I'll just stay strong for my dad. Sorry for the rant
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God bless you and your family
 
raul87 said:
Really don't know where to post this and I'm not going on social media with this yet so I'll just rant here.

Love your family everyone cherish every moment you have with them. My mom just called me to tell me my uncle just passed away he was 51 or 52 years old my dad just went to his mom's house to tell him. My uncle lived in California I'm in Texas so I honestly wasn't around him all that much it still hits so hard but I'll just stay strong for my dad. Sorry for the rant
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My condolences brother.
 
So I didn't go yesterday for obvious reasons but decided to get in my back workout today. Things had settled down already and I just needed some time alone as for some reason deaths make me angry gave my wall a nice straight right.

Barbell rows
2x2 275

T bar rows
4x10 4 plates

Lat pulldown
3x10 140 going to 150 next back day

Reverse grip
3x10 140 also going up

Straight arm pulldowas
3x10 130

Standing db curls
3x10 40lbs

Still needed to get in db rows and preacher curls just didn't have time woke up pretty late. Going very low on my diet now as I'm very bloated from the terrible diet due to the last few days
 
raul87 said:
So I didn't go yesterday for obvious reasons but decided to get in my back workout today. Things had settled down already and I just needed some time alone as for some reason deaths make me angry gave my wall a nice straight right.

Barbell rows
2x2 275

T bar rows
4x10 4 plates

Lat pulldown
3x10 140 going to 150 next back day

Reverse grip
3x10 140 also going up

Straight arm pulldowas
3x10 130

Standing db curls
3x10 40lbs

Still needed to get in db rows and preacher curls just didn't have time woke up pretty late. Going very low on my diet now as I'm very bloated from the terrible diet due to the last few days
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How is your sodium?
 
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