sleestacks STFU & TRAIN log

[Quelly]

nice leg day, and thats the kind of offseason cardio I'm looking forward to! HIIT until it gets hard vs hiit until it gets hard and your 1/3 done lol nice work brett

[The Solution]

I knew the Squat #'s would be incredible, lol at the 5 minutes of intervals.. feeling a bit guilty after all that fast food :D :D?

[theWolf247]

squats amazing yet again, and do I see a few intervals there at the end ;) see what I mean lol

[Diana Meeque]

great squatting man. i don't see any deficit pulls in there, so i take it you're gonna start doing them on a separate day?

that's the way to go man, both of those on the same day is very taxing

[TheMightyManlet]

Great squats mate, 375 is heavy!! Good to see you showed the PL guy up as well lol

[Young9]

Those are some purtty nice squats there Brett....and you got more in the tank?

Back to the oats today? :p

[TigerStealth]

post it up!



here it is...Post-contest heaven:

http://i282.photobucket.com/albums/kk268/TigerStealth1/binge003.jpg

http://i282.photobucket.com/albums/kk268/TigerStealth1/7e2c8e5e.jpg

http://i282.photobucket.com/albums/kk268/TigerStealth1/9a825234.jpg

[BaFtub]

Sickkkkk Lunges; I'm still hurting slightly from using the 50's on Wednesday!! Haha

But I do like them--it was my first time doing them and it was such sweeettttt pain....

Yes! First time going over 55s myself.


Haha would've been awesome going full squat with 375 with that fool there:p

Lunges look brutal, lol @ the fronts

He was actually there watching me lol. He went from 225 instantly to 405 after seeing me loading up 375 after 370.


We need bigger shoulders for front squats :( It's so damn hard to keep the bar up

Haha I can keep it up I just love standing upright as possible



So bro I am going to do a smolov squat cycle, and many numerous training variations during my next offseason, but how did you like smolov? Also how long did you do it for, and how many times have you done it? Did you get more growth from your results moreso than strength, let me know bro!

Did it once for only 1 month. I logged it in my old journal if you wanna sea but I believe that's what packed on most of my leg size/strength since it was around the first time I started training legs.

Squatting 4x a week + 5-6k cals = Growth lol. (atleast for legs..arms..nah ;\ )


nice leg day, and thats the kind of offseason cardio I'm looking forward to! HIIT until it gets hard vs hiit until it gets hard and your 1/3 done lol nice work brett

i was actually in a rush for time so i had to pause it at 5 lol. ill be back there today or tomorrow to get in some more. thanks Eric!


I knew the Squat #'s would be incredible, lol at the 5 minutes of intervals.. feeling a bit guilty after all that fast food :D :D?

yeah lol. ill be back to get in some more this week. plus i run every other day for 2-3 miles with the GF =p


squats amazing yet again, and do I see a few intervals there at the end ;) see what I mean lol

Haha imma do them for some while.


great squatting man. i don't see any deficit pulls in there, so i take it you're gonna start doing them on a separate day?

that's the way to go man, both of those on the same day is very taxing

Yeah Im gonna start doing them on Back day again like I used to. I hate being taxed and doing a compound. Plus I gotta pwn your ass.


Great squats mate, 375 is heavy!! Good to see you showed the PL guy up as well lol

He is NOT a PL guy. Hes an out of shape d00d who goes from machine to machine doing half reps here and there with heavy weight.

There ARE two PL guys that I respect tremendously. One (the one thats really nice/i kind of wanna talk to) reps 315 close grip for reps, DL's 495 for reps (with straps) and I think squatted 315x12 a few months ago when I was prepping.


Those are some purtty nice squats there Brett....and you got more in the tank?

Back to the oats today? :p

Yah more in the tank.

And yeah I had 1 cup lol. I had Sweet potatoes as my main carb source though.


here it is...Post-contest heaven:



Nom nom nom. =p

[The Solution]

Someone trying to be a cardio bunny behind our back! No wonder why you always so lean :D
j/p bro, keep working hard. Your #'s are always something to shoot at as you are hella stronger then me.

[The_Animal11]

We need bigger shoulders for front squats :( It's so damn hard to keep the bar up

haha did anyone else notice on kai's MD vid, when he's doin front squats he's not even holding the bar? he just sets it on his shelf of a chest/shoulders and squats away!

[IndianForeigner]

haha did anyone else notice on kai's MD vid, when he's doin front squats he's not even holding the bar? he just sets it on his shelf of a chest/shoulders and squats away!
Strangely enough, it seems that the secret to big time squats is a jacked upper body :)

[devinh]

Strangely enough, it seems that the secret to big time squats is a jacked upper body :)

maybe that's why the only question people ask bodybuilders is "how much can you bench?"

[devinh]

370x2 @ 8
375x2 @ 8.5


curious, what does the @ 8 and @ 8.5 mean. i was watching a few youtube videos of a guy yesterday and it said @ 9 after all of them, it was the first time i saw it so i didn't think anything of it, now i see you have this written in there.

nice workouts by the way.

[IndianForeigner]

maybe that's why the only question people ask bodybuilders is "how much can you bench?"
Lol, I guess that a strong chest is all that matters.

[IndianForeigner]

curious, what does the @ 8 and @ 8.5 mean. i was watching a few youtube videos of a guy yesterday and it said @ 9 after all of them, it was the first time i saw it so i didn't think anything of it, now i see you have this written in there.

nice workouts by the way.
I believe that it's the safety pin setting; so it indicates how deep you are going; I believe that 7 is nearly ATG since that's what I do for the most part, but 8 is still pretty legit especially at the weights that he is using.

[The_Animal11]

Strangely enough, it seems that the secret to big time squats is a jacked upper body :)

haha thats funny, cuz in the exercise section i learned that the squat is actually the key to huge biceptz!


curious, what does the @ 8 and @ 8.5 mean. i was watching a few youtube videos of a guy yesterday and it said @ 9 after all of them, it was the first time i saw it so i didn't think anything of it, now i see you have this written in there.

nice workouts by the way.

i got this one brett lol

the 8 and 8.5 are his perceived effort level (out of 10) during the set. so, for example, 10 is there is no way he had another rep/failure, 9 he left one or so in the tank, and 8 is, like he stated, he had 2-3 left in the tank

[devinh]

i got this one brett lol

the 8 and 8.5 are his perceived effort level (out of 10) during the set. so, for example, 10 is there is no way he had another rep/failure, 9 he left one or so in the tank, and 8 is, like he stated, he had 2-3 left in the tank

thank you. i was assuming it had something to do with that, but just wanted to make sure. damn strong right there.

[BaFtub]

I believe that it's the safety pin setting; so it indicates how deep you are going; I believe that 7 is nearly ATG since that's what I do for the most part, but 8 is still pretty legit especially at the weights that he is using.


curious, what does the @ 8 and @ 8.5 mean. i was watching a few youtube videos of a guy yesterday and it said @ 9 after all of them, it was the first time i saw it so i didn't think anything of it, now i see you have this written in there.

nice workouts by the way.



i got this one brett lol

the 8 and 8.5 are his perceived effort level (out of 10) during the set. so, for example, 10 is there is no way he had another rep/failure, 9 he left one or so in the tank, and 8 is, like he stated, he had 2-3 left in the tank

^ Yepp. Matt hit it right on the head.

I used the system alot (thanks to Dynamik AKA Mr swolle) prior to prepping and through prep a tad. Since Im purdy much in Offseason mode strength'll be my main priority along with size , thus Ill be gauging the difficulty of each lift according to thiiiis:

http://forum.bodybuilding.com/showpost.php?p=222760491&postcount=56

PS Zak currently has the book written regarding why I do this. ALSO, thanks, to Mr Swolle for sending me it via mail


maybe that's why the only question people ask bodybuilders is "how much can you bench?"


Strangely enough, it seems that the secret to big time squats is a jacked upper body :)

so how much u bench swolle bruthas


haha did anyone else notice on kai's MD vid, when he's doin front squats he's not even holding the bar? he just sets it on his shelf of a chest/shoulders and squats away!

yea lol. same with Coleman haha


Someone trying to be a cardio bunny behind our back! No wonder why you always so lean :D
j/p bro, keep working hard. Your #'s are always something to shoot at as you are hella stronger then me.

I aint too lean LOL! Fluffinator is comin'

[Young9]

You think you have really benefited from that # system?

[devinh]

to be totally honest, i have no idea how much i bench. i can do 130's with the dumbbells for 3 good reps though :D

[B-Neva]

haha did anyone else notice on kai's MD vid, when he's doin front squats he's not even holding the bar? he just sets it on his shelf of a chest/shoulders and squats away!

I can't even do them lol, it literally is like sitting on the bone, never tried the oly way though

[devinh]

front squats hurt my shoulders like hell too. i haven't gone past 225 yet, not because of my legs but my shoulders (and the bar cuts off my air at my throat). and i've tried an oly grip and damn it if i'm not the least flexible person i know, it looks like i'm about to do a military press because i can't get my elbows out.

[user787877877]

mmm hardcore skwattin I sea. nice 5 minutes of intervals :p

[The_Animal11]

to be totally honest, i have no idea how much i bench. i can do 130's with the dumbbells for 3 good reps though :D

i'm the same way. i havent even attempted anything lower than a 5RM in like 2 years. i dont really see the need for it, I think a 3 or 5RM is a much more useful strength figure to have in your head.


front squats hurt my shoulders like hell too. i haven't gone past 225 yet, not because of my legs but my shoulders (and the bar cuts off my air at my throat). and i've tried an oly grip and damn it if i'm not the least flexible person i know, it looks like i'm about to do a military press because i can't get my elbows out.

have you tried the strapped grip? its probably my favorite way to do front squats, most comfortable on your shoulders and also requires the least flexibility (besides maybe bber grip). here's a vid:

VQb0OZCtqBk

[BaFtub]

Lower

Left alot in the tank. Quarter squattin'-bad-ass-wannabe-PL'er tried showing off in front of me by loading up 4 plates and continuing to; what seemed, to be sissy squatting calf raises of some sort. Added some variety and next week might behold 4 plates myself ;]


Skwatssss

warm ups excluded..

355x1
370x2 @ 8
375x2 @ 8.5

375 felt pretty light out of the hole. Had another 2, quite possibly 3 reps left in the tank.



Front skwats

135x5
225x1
245x1....almost KO'd myself LOL. bar too close to my neck lmfaoooo.



DB lunges

60 x 16 steps
70 x 16 steps PR
70 x 16 steps PR
dropset..
60 x 8 steps to the rack lol

these were FUNNN. wanted to implement some cardio so why not the magnificent lunges that I hate so dearly! haha.



Smith machine calf raises

225 x 8
315 x 8
315 x 8
315 x 8
dropset..
225 x 8
135 x 15

smexy pump



Leg ext

150 x 8
170 x 8
190 x 8
210 x 8



Cardio

Arc Trainer - 5 min of intervals. lol.


Rating: 9.5/10

Energy: 8.5/10

bumping this to the next page you talkative bastuhhhdss :D

[BaFtub]

You think you have really benefited from that # system?

Yep! Explained over aim =p


to be totally honest, i have no idea how much i bench. i can do 130's with the dumbbells for 3 good reps though :D

ZOMG well i can bench 500. (with the help of 5 broz)


mmm hardcore skwattin I sea. nice 5 minutes of intervals :p

Tryin to keep up with you!

5 intervals yesterday... Probably 10 today ;]

[GetBigyo]

damnnnn mannn 375? :eek:

straight up dirtyy lifting right theree lol.

4 plates soooooon

[devinh]

have you tried the strapped grip? its probably my favorite way to do front squats, most comfortable on your shoulders and also requires the least flexibility (besides maybe bber grip). here's a vid:


i've tried them a different way, with the straps around my wrist, then wrap them around the bar and grab the leftover, couldn't get a good grip on the strap that way. i'll have to try them this way next time i decide to work them in. working on my hams more right now, they need to catch up to the quads.

[jaim91]

I'm here for the jailbait...err...I mean chit-chat :D

Can someone get me up to speed?

Who is this "BaFtub" guy and why is he such a big deal? (other than his insane conditioning, lifting #s and determination...)

[user787877877]

Tryin to keep up with you!

5 intervals yesterday... Probably 10 today ;]

yeah okay :rolleyes:

I now know what you mean by "strawberry fuks with your mouth" :p

[user787877877]

I'm here for the jailbait...err...I mean chit-chat :D

Can someone get me up to speed?

Who is this "BaFtub" guy and why is he such a big deal? (other than his insane conditioning, lifting #s and determination...)
-He's a 19 year old sexy manlet who is stronger at 140lbs than mostly anyone.
-Reached crazy conditioning at his first show
-Look at his legs....Nuf' said
-Won his weight class and teens at his first show, competing for a pro card.
-3cm cawk....:D

[BaFtub]

Upper Power phail day


Yarly. Side delts for some odd reason were sore as HELL today.. Ive no clue wtf happened lol. Maybe squatting or the lunges from yesterday? Iunno but they were irritating the hell outta me.

Pretty dragging day as well. Lifted a little bit earlier so the gym was packed in which I heavily dislike.



Decline close grip bench

warm ups excluded..

185x4
205x3 @ 8
210x2 @ 9....fawk me running
205x2 @ 9....fawk



Seated Military presses Set these up in the squat rack where the bar rested around upper chest level since unracking them in a regular one tears the rotator cuff apart. Similar to bench lock outs but with full ROM

135x5
135x5
155x3 PR
135x5

Delts were reallllly sore/beaten up. Bleh.



Hammer curlz

40x5
50x5
55x5 PR
55x5 PR

Oh yea. Gettin' my mutha fuggin curl on s0n wutchu got.



Close grip Pulley rows

140x5
160x5
180x5


Tore my lower lats apart. Noice pump.



Cardio

Arc Trainer - 10 min of intervals. Balls to the wall intensity to make up for craptacular workout lol.



-Reason for no BB rows is because Wed/Thur I'll be deadlifting and doing them for back day. Didnt want them interfering with my recovery. Yes gonna tear it up.


Energy: 6/10

Rating: 7/10

[user787877877]

yeah total fail, with 3 PR's :rolleyes:

The Front squats coulda made the delts really sore...or back squats with the bar resting on the rear delts.

[BaFtub]

damnnnn mannn 375? :eek:

straight up dirtyy lifting right theree lol.

4 plates soooooon

I hit 4 plates before prep =O. S'what my Sig actually refers to..He said that after I posted my Squat PR in my journal lol..Aint that a beyotch!


-He's a 19 year old sexy manlet who is stronger at 140lbs than mostly anyone.
-Reached crazy conditioning at his first show
-Look at his legs....Nuf' said
-Won his weight class and teens at his first show, competing for a pro card.
-3cm cawk....:D

You forgot that that's FLACCID. Duhhh.


I'm here for the jailbait...err...I mean chit-chat :D

Can someone get me up to speed?

Who is this "BaFtub" guy and why is he such a big deal? (other than his insane conditioning, lifting #s and determination...)

Wtfux Im 19 I aint jail bait LOL. I feeeel younggg againnn!

Name's Brett! Im White! Ive had side burns since 10th grade! I wear glasses that're thick as fawk. Im short. I rock hoodies 24/7 because Im self consciousssss. (Ask Zak. I aint lyin' on this one lawl.) Suffered from an ED/Body Dysmorphia (believe my bodyspace detailed this. that fawker hasnt been updated in ages o_O )

But yea!

I hate talking about myself but if you want any background info regarding how I got into BB'ing ill be more than welcomed to tell ya =p

[IndianForeigner]

I'm lovin' the HIIT during the bulk; I'm gonna start implementing some more often, as well; are you doing it roughly every day or only on specified days?

[jaim91]

Wtfux Im 19 I aint jail bait LOL. I feeeel younggg againnn!

Name's Brett! Im White! Ive had side burns since 10th grade! I wear glasses that're thick as fawk. Im short. I rock hoodies 24/7 because Im self consciousssss. (Ask Zak. I aint lyin' on this one lawl.) Suffered from an ED/Body Dysmorphia (believe my bodyspace detailed this. that fawker hasnt been updated in ages o_O )

But yea!

I hate talking about myself but if you want any background info regarding how I got into BB'ing ill be more than welcomed to tell ya =p

I just call any guy younger than me jailbait...don't take it personally...

And ya, wow...major respect for you Brett...because of the sideburns and overcoming the ED.

But I've seen you half naked (pre comp pics)...why would you want to hide that?? :o

[The Solution]

You ever take a day off from HIIT cardio bunny ;)?

[BaFtub]

You ever take a day off from HIIT cardio bunny ;)?

Yea today maybe LOL.


I just call any guy younger than me jailbait...don't take it personally...

And ya, wow...major respect for you Brett...because of the sideburns and overcoming the ED.

But I've seen you half naked (pre comp pics)...why would you want to hide that?? :o

LOL I know ya were kidding sowwiee if I came off rude! no intention i keed i keed and i wont take it personal at all haha =p

Thanks about the 'burns and ED. Your vid=motivator/inspiratorx100

Wait theres half butt nekked pics of me floatin' around? O~Snap.


I'm lovin' the HIIT during the bulk; I'm gonna start implementing some more often, as well; are you doing it roughly every day or only on specified days?

Its been more of a spur-of-the-moment type thing. I actually enjoy HIIT. It became a love/hate relationship throughout prep but challenges are always fun.

Plus my GF recently notified me that I'll be tagging along this year to Ocean City Maryland! First time EVER being at the Ocean/out of Ny for that matter haha. So I gotta keep dem abz and wutnot y0. (Funny thing is I cant Swim...LOL)

But even so - HIIT might be cut out in the future but it keeps my healthy without running out of breath after taking 5 steps like last year when I bulked lol

[Diana Meeque]

Yeah Im gonna start doing them on Back day again like I used to. I hate being taxed and doing a compound. Plus I gotta pwn your ass.


o rly

do it son, i know you can whoop me. im gonna gauge where i'm at with 3 plates as far as amount of reps go next week, wish me luck. i support you in everything you does, in everything you loves

[Young9]

Hammer curlz

40x5
50x5
55x5 PR
55x5 PR

Oh yea. Gettin' my mutha fuggin curl on s0n wutchu got.


^^^Reading that made me LOL pretty damn hard because I can picture you really saying that LMFAO....even though you didnt like your WO, still was nice.

You are quickly becoming obsessed with HIIT...take it easy bro! How you ever going to gain if you over eat (which you should be doing anyways) and then going to the gym and doing HIIT...I know your ass does miles and miles of LISS everyday...trust me that will keep you in decent shape! Not saying dont do HIIT...but be smart about it Kiddo...Get yo GROWZ on Brett!

[BaFtub]

^^^Reading that made me LOL pretty damn hard because I can picture you really saying that LMFAO....even though you didnt like your WO, still was nice.

You are quickly becoming obsessed with HIIT...take it easy bro! How you ever going to gain if you over eat (which you should be doing anyways) and then going to the gym and doing HIIT...I know your ass does miles and miles of LISS everyday...trust me that will keep you in decent shape! Not saying dont do HIIT...but be smart about it Kiddo...Get yo GROWZ on Brett!

Haha yeah i'd say that jokingly outloud LOOL

Obsessed with HIIT..somewhat.. I'll ease off it no worries I just feel that my lil' Chinese buffet/Ice cream habits the past weekend needed a lil' bandaid lol


o rly

do it son, i know you can whoop me. im gonna gauge where i'm at with 3 plates as far as amount of reps go next week, wish me luck. i support you in everything you does, in everything you loves

I might do the 50 rep challenge Wed/Thur with Deficit Deadlifts. Sounds fun :D

[TigerStealth]

my delts always get sore after front squats. but the muscle isnt really sore its just bc the bar was pressing into them. icing them after front squats might help them not be sore the next day

[theWolf247]

see I'm not the only cardio nut!!!!:D lets both agree to bring the HIIT down........maybe only to like 4 intervals lol

[Diana Meeque]

I might do the 50 rep challenge Wed/Thur with Deficit Deadlifts. Sounds fun :D

50 rep anything doesn't sound fun. you have a death wish or something?

[BaGeL23]

50 rep anything doesn't sound fun. you have a death wish or something?

Lawl exactly what I was thinking. Even 50 rep calve raises are taxing; Deadlifts would destroy my very soul.

[FATHER FLEX]

I might do the 50 rep challenge Wed/Thur with Deficit Deadlifts. Sounds fun :D

All the cool kids doing it! :cool:

[Quelly]

All the cool kids doing it! :cool:

just don't forget who the originator of the 50 rep deadlift challenge was

*puts on stunna shades*

[BaFtub]

just don't forget who the originator of the 50 rep deadlift challenge was

*puts on stunna shades*

Lmaooo


All the cool kids doing it! :cool:

Yep!


Lawl exactly what I was thinking. Even 50 rep calve raises are taxing; Deadlifts would destroy my very soul.


50 rep anything doesn't sound fun. you have a death wish or something?

LOL wussssssssses


see I'm not the only cardio nut!!!!:D lets both agree to bring the HIIT down........maybe only to like 4 intervals lol

haha okay.


my delts always get sore after front squats. but the muscle isnt really sore its just bc the bar was pressing into them. icing them after front squats might help them not be sore the next day

isnt usually so for me lol. might of been a special occasion though

[jaim91]

So are you officially in for the 50 rep challenge???

I'M EXCITED!


I'll ease off it no worries I just feel that my lil' Chinese buffet/Ice cream habits the past weekend needed a lil' bandaid lol

Have you posted pics since your comp? Why do I have the feeling that your metabolism is juuuuust fine, and you still look great despite the ice cream? :rolleyes:


:D

[BaFtub]

So are you officially in for the 50 rep challenge???

I'M EXCITED!

:D

Yea Ill do the 50 rep challenge =O



Have you posted pics since your comp? Why do I have the feeling that your metabolism is juuuuust fine, and you still look great despite the ice cream? :rolleyes:

:D

Yep. Last set of pics were around 1-2 weeks ago I think. Ive eaten alooooot more than just the Ice cream/Buffet since the show though. IMO I couldve done better post show but Berto/Eric and the others say I did fine =p

New pics'll be taken when I hit the 150s again.. Hopefully ill show some minor progress/changes LOL

[Diana Meeque]

LOL wussssssssses


call me what you like, I'd like to live for a little while longer. I'll save 50 rep deadlifts for when I've hit rock bottom and no longer want to live.

I did a 20 rep set a few months ago and nearly had a heart attack, lmao

[devinh]

it's not 50 reps in one set, it's 50 reps over a total of 4 sets. so 4 sets of 12.5, however you'd like to split that up. 13,13,12,12, as an example.

[user787877877]

All these kids doing teh 50 reps challenge, Me? I rocked out 185 x 65 the day after doing a widow maker and 100-rep squat :cool:

[B-Neva]

All these kids doing teh 50 reps challenge, Me? I rocked out 185 x 65 the day after doing a widow maker and 100-rep squat :cool:

take a seat everyone else! haha :D

[Young9]

All these kids doing teh 50 reps challenge, Me? I rocked out 185 x 65 the day after doing a widow maker and 100-rep squat :cool:

185x65 on deads?

[user787877877]

185x65 on deads?
56 or 65...I don't remember..I'm pretty sure it was 65 though. yeah the "deadlift your BW" competition at the I-force booth at the arnold. Came in second.

[TheManofSteel]

56 or 65...I don't remember..I'm pretty sure it was 65 though. yeah the "deadlift your BW" competition at the I-force booth at the arnold. Came in second.

wow :eek: wow

[BaFtub]

call me what you like, I'd like to live for a little while longer. I'll save 50 rep deadlifts for when I've hit rock bottom and no longer want to live.

I did a 20 rep set a few months ago and nearly had a heart attack, lmao

Haha ok.



All these kids doing teh 50 reps challenge, Me? I rocked out 185 x 65 the day after doing a widow maker and 100-rep squat :cool:

=O


take a seat everyone else! haha :D

=o


56 or 65...I don't remember..I'm pretty sure it was 65 though. yeah the "deadlift your BW" competition at the I-force booth at the arnold. Came in second.

oh noes


wow :eek: wow

! wampwampwampppppp

[theWolf247]

I NEED!! to do deadlifts now...teach me brett lol

[classic34]

Yea Ill do the 50 rep challenge =O



Yep. Last set of pics were around 1-2 weeks ago I think. Ive eaten alooooot more than just the Ice cream/Buffet since the show though. IMO I couldve done better post show but Berto/Eric and the others say I did fine =p

New pics'll be taken when I hit the 150s again.. Hopefully ill show some minor progress/changes LOL

ice cream?...buffet?...WHERE?! I WAAANT!!

but really though, lookin' forward to the new pics.
i also lold at how you called 3 prs in 1 workout a phail day...

[BaFtub]

Chest/Tri Hyper

First time lifting without Coffee pre workout since..oh damn Ive no clue LOL.

Been dragging all day.. Woke up at 5 30 which is 3-4 hours earlier than norm. Went for a 1.5 mile run with the GF and she did hella good, beat her previous time so Im happy for that. Getting into good cardiovascular shape quickly...me? Im just huffin' and puffin' along..

Anywho, in and out within 50 minutes tonight.. As said before..dragging..but yeah =O



DB Incline

70x15
70x12
70x10

much less rest inbetween sets. hands were also WIDE to emphasize teh outer pecs. nice pumpage.



Hammer strength machine

two 45's + two 25's x 10 (140lbs total)
two 45's + two 25's x 10 (140lbs total)
four 45's x 10 (180lbs total)



Dips

bw+45lbs x 12 PR
bw+45lbs x 8
bw+45lbs x 10



Ez bar tri push downs

4 sets of 10-12



Overhead cable rope ext

4 sets of 10

first time doing these..thanks James =p Really liked'em..tris are purdy sore/pumped.



Incline DB flyes

30x10
45x10
45x10
dropset...
30x8....10



Energy: 6/10 LOL

Rating: 8/10

[BaFtub]

ice cream?...buffet?...WHERE?! I WAAANT!!

but really though, lookin' forward to the new pics.
i also lold at how you called 3 prs in 1 workout a phail day...

Haha. I nom nom'd all of it LOL.

New pics...meh.. Nothing too special at the moment.

Phail day was phailasuce I tells ya.


I NEED!! to do deadlifts now...teach me brett lol

1. Bar on floor
2. Look at the bar
3. Visualize Barry white music in the distance
4. Grip it & rip it.
5. Bloody shins
6. Profit.

[GetBigyo]

Inclines are strong man!

Nice liftinggg

[The Solution]

Went for a 1.5 mile run with the GF and she did hella good, beat her previous time so Im happy for that. Getting into good cardiovascular shape quickly...me? Im just huffin' and puffin' along..



Fasted cardio on a bulk :confused:

[B-Neva]

1. Bar on floor
2. Look at the bar
3. Visualize Barry white music in the distance
4. Grip it & rip it.
5. Bloody shins
6. Profit.

so that's what I am missing

[5Six]

I heard ice cream buffet and got excited, and then was disappointed :(

Grats on the dips, PR! :D

[TigerStealth]

[size=4]


Overhead cable rope ext

4 sets of 10

first time doing these..thanks James =p Really liked'em..tris are purdy sore/pumped.



were you seated and you extended straight overhead?

or were you standing and kind of bent at the hip and extend out?

[BaFtub]

were you seated and you extended straight overhead?

or were you standing and kind of bent at the hip and extend out?

Standing one. Gonna do the seated next time though! Why??


I heard ice cream buffet and got excited, and then was disappointed :(

Grats on the dips, PR! :D

Haha.. Thanks =p


so that's what I am missing

that it is


Fasted cardio on a bulk :confused:

hm?


Inclines are strong man!

Nice liftinggg

Deloaddd =p

[BaFtub]

Ah man Nostalgia =[

I never watch TV anymore.. No cable TV.. but back when I used to I always rocked out the ol' school Toonami and ish. I tried seeing what was airing the other night at the GF's and damn Cartoon Network/Nickaaaloooodeaan has gone to doo doo. =[

oGaHzLfO8GY

[TheMightyManlet]

Solid workout bro, nice dips. See your hitting those PRs again!!

Get back to drinking that coffee pre-workout :p I can't function without caffeine lol

[spot_skater]

Ah man Nostalgia =[

I never watch TV anymore.. No cable TV.. but back when I used to I always rocked out the ol' school Toonami and ish. I tried seeing what was airing the other night at the GF's and damn Cartoon Network/Nickaaaloooodeaan has gone to doo doo. =[

oGaHzLfO8GY

TV sucks these days. You're not missing out.

I feel bad for the younger generations,,,

[jaim91]

hm?

Lol! Love this response!!!!


Ah man Nostalgia =[

I never watch TV anymore.. No cable TV.. but back when I used to I always rocked out the ol' school Toonami and ish. I tried seeing what was airing the other night at the GF's and damn Cartoon Network/Nickaaaloooodeaan has gone to doo doo. =[

You wanna talk "deprived childhood", they never did (and still don't) air Nickalodean in Canada. No Nick at Night, Keenan and Kel, etc.

I feel like I'm not a complete person :(

p.s. liked your prs yesterday! do you only take coffee pre workout? no supps>?

[Quelly]

1. Bar on floor
2. Look at the bar
3. Visualize Barry white music in the distance
4. Grip it & rip it.
5. Bloody shins
6. Profit.

that's awesome lol

[user787877877]

Strong HS...wtf. whats ur ROM on dat?

[IndianForeigner]

I noticed the same thing about cartoons these days; they can't even begin to hold latter day cartoons' jocks. Cartoons used to be the shizz, but have really gone downhill. There are channels like Boomerang that replay the classics, though, so if you are interested in some toon nostalgia then that's your ticket, I guess.

[BaFtub]

Solid workout bro, nice dips. See your hitting those PRs again!!

Get back to drinking that coffee pre-workout :p I can't function without caffeine lol

Will do. Just thought it was a tad too late and I didnt wanna pull an insomniac night like always lol


TV sucks these days. You're not missing out.

I feel bad for the younger generations,,,

Same =\


Lol! Love this response!!!!



You wanna talk "deprived childhood", they never did (and still don't) air Nickalodean in Canada. No Nick at Night, Keenan and Kel, etc.

I feel like I'm not a complete person :(

p.s. liked your prs yesterday! do you only take coffee pre workout? no supps>?


that's awesome lol

Haha werddd. Wow that sucks though.. I never knew Canada didnt air Nick wtf? Do you guys have any type of cartoons or nah??

And yeah - Only coffee. Always been that way... For some reason Pre workout Supps TEAR my stomach apart.. Im reallly sensitive stomach wise


Strong HS...wtf. whats ur ROM on dat?

Pretty deep but I try to keep the tris out of play. None of that 1/4th rom BS lol


I noticed the same thing about cartoons these days; they can't even begin to hold latter day cartoons' jocks. Cartoons used to be the shizz, but have really gone downhill. There are channels like Boomerang that replay the classics, though, so if you are interested in some toon nostalgia then that's your ticket, I guess.

Yea I checked Boomerang out but they dont air too much.. I was watching some Jetsons the other day with Stephy though. Astrooo!

[The Solution]

hm?



Waking up and running with your girl outta bed! Eat some food !!!!

[FATHER FLEX]

Agree with Bob...Fasted cardio, leave that for the wishful thinkers. Before I ever even decide to move a bone, offseason, or dieting I try to take it 5grams BCAA, and 20-30 grams of CHO.

I will do this as well, if I have to sneak a workout in, and a full preworkout meal is no an option, and my last meal was to long ago to consider it a pre. :)

Big bro's got yo back!

[BaFtub]

Waking up and running with your girl outta bed! Eat some food !!!!

i do =p


Agree with Bob...Fasted cardio, leave that for the wishful thinkers. Before I ever even decide to move a bone, offseason, or dieting I try to take it 5grams BCAA, and 20-30 grams of CHO.

I will do this as well, if I have to sneak a workout in, and a full preworkout meal is no an option, and my last meal was to long ago to consider it a pre. :)

Big bro's got yo back!

Haha I think I got you guys all mixed up or confused LOL. I never ever everrrrrr run in a fasted state LOL. Its usually an hour after a meal or something lolol. The girly actually eats a solid meal before runnin' to I got her into that!



Yesterday was a much needed rest day that wasnt scheduled on the training split..But my stomach was torn up from all the fiber I consumed the previous days LOL...averaging atleast 80-90g per day aha. Also been run down all week..Sleep sched is outta wack along with lack there of energy. Today might hold some surrrrprisesss thoughhhh :D

[The Solution]

You still eating a boatload of oats? with 375g you have some wiggle room, GO listen up to Dr. Joe again on naturalbodybuildingradio :)

[Young9]

Yesterday was a much needed rest day that wasnt scheduled on the training split..But my stomach was torn up from all the fiber I consumed the previous days LOL...averaging atleast 80-90g per day aha. Also been run down all week..Sleep sched is outta wack along with lack there of energy. Today might hold some surrrrprisesss thoughhhh :D

Your Learning! Good call on taking the day off...one day is not going to hurt you...like I told you yesterday...your in this for the long haul...you sure as hell dont plan on stopping lifting next week so a day off here and there is nuffin :D

[Frankdaddy]

Ah man Nostalgia =[

I never watch TV anymore.. No cable TV.. but back when I used to I always rocked out the ol' school Toonami and ish. I tried seeing what was airing the other night at the GF's and damn Cartoon Network/Nickaaaloooodeaan has gone to doo doo. =[

oGaHzLfO8GY

I agree, nick and cartoon network sucks now. I would rather watch the old show re runs x100000 than never watch a new show from the past 5 years

[BaFtub]

You still eating a boatload of oats? with 375g you have some wiggle room, GO listen up to Dr. Joe again on naturalbodybuildingradio :)

Haha I love Dr Joe and I listen to'em alot along with Lyle. I just looooove my Oats for some odd reason LOL.

Got me some Cheerios to knock down though. My CHO sources are odd usually. Ive really just started to like Rice cakes.


Your Learning! Good call on taking the day off...one day is not going to hurt you...like I told you yesterday...your in this for the long haul...you sure as hell dont plan on stopping lifting next week so a day off here and there is nuffin :D

w00t w00t i learnedz. :D

And with that rest day Imma set some nasty ol' PR's in an hour or two ;]


I agree, nick and cartoon network sucks now. I would rather watch the old show re runs x100000 than never watch a new show from the past 5 years

x2 on that one. I miss old uncut Cowboy Bebop =[

[S.O.u.L.m.A.N]

Why is the acronym for carbohydrate CHO? The C and H I would be fine with but the O?

[toddbz]

Barry White makes girls panties fall right off!!!

[B-Neva]

Barry White makes girls panties fall right off!!!

I'm definitely putting some on my ipod for when I workout. Girls will wonder why I keep walking close to them.

[Quelly]

Why is the acronym for carbohydrate CHO? The C and H I would be fine with but the O?

its not an acronym its the chemical formula for carbon, hydrogen, oxygen

[S.O.u.L.m.A.N]

its not an acronym its the chemical formula for carbon, hydrogen, oxygen

Gotcha, thanks.

[TigerStealth]

Haha I love Dr Joe and I listen to'em alot along with Lyle. I just looooove my Oats for some odd reason LOL.

Got me some Cheerios to knock down though. My CHO sources are odd usually. Ive really just started to like Rice cakes.


oats are good...

especially offseason oats: oats, honey, brown sugar, raisins, maple syrup

[BaFtub]

Pull.....day....of funnnnnn :D

Warmed up with Deficit DL's and hot damn got that lower back a pumpin'

Finally exchanged names with one of the Oly lifters that Ive mentioned in here a few times. We talked for a little bit and asked one another a few Q's ranging from "whats your current max on DL's" to me asking "how were them Zerchers I saw ya doin" LOL.

d00d's pretty damn strong and since he's always been really nice/polite I let'em have the Deadlift platform instead of finishing off my last set of 50 reps :D

so yah. helped'em unrack the weight and set my deadlift stuff up even after doing 3 sets. im that damn kewl y0.


Deadliftsssss

warm ups excluded!

315x13
315x12
315x12
intermission of re setting up muh DL ish.
*takes off hoodie & adidas pants.*
*first time rocking tshirt & shorts in forever in gym.*
315x11..........12.............13 blizzam!

50 reps complete PRRRRRR!

This was ALOOOOOT more difficult than I thought it'd be. On my last set when I hit around 6-8 reps I had to hold back some puke because my dumbass decided to chug alot of water prior to letting it settle before lifting lol.

Moreso mental than physical so if you aint coo coo for cocoa puffs back off! :p



DB rows Deload..

65x8
65x8



Hammer strength iso row

3x10...very MMC. Only 1 plate on each side



Close grip v pulley lat pulldowns

85x10
100x10
120x10



DB side laterals

20x15
30x12
35x10
35x10
35x10



Cable side laterals

2 sets of 8



Hammer curlz

35x12
35x10

mightve done one more set but iunno



Concentration curlz

25x15
25x10
25x10


Energy: 9/10

Rating: 10/10

[The Solution]

Volume is off the charts and topping the workout with the 50 rep challenge! Hell of a workout bro. Thats putting in work at its finest.

[FATHER FLEX]

I knew you would! ;)

[B-Neva]

you owned those DL's!

[user787877877]

*sheds single tear, then wipes it away*

GJDM

[BaGeL23]

Great looking workout, I'm proud of you.

[S.O.u.L.m.A.N]

That's some sexy deadlifting. 50 reps = no thx.

I'm doing a lot of hyperextensions again, trying to bring up my weak lower back. I am convinced it's what hinders my low DL and squat numbers. I think my max on DL is like 275x2? I gotta at least get that 315, yeesh. I haven't tried them again yet in 2009 though, so who knows, maybe I can do it now.

[ChicagoBldr]

Yeah, I don't know if I could do 50 DL's. I've done 50 Squats before and almost passed out.

And why the first time in short and t-shirt? You just won 1st place, show it off! :P

[Diana Meeque]

dude....yes.

[141455675]

0o0o0o dayum! That's fkn awesome Brett!:D

[BaFtub]

Volume is off the charts and topping the workout with the 50 rep challenge! Hell of a workout bro. Thats putting in work at its finest.

Yes! Fun!


I knew you would! ;)

Hehe. More mentally prepping than dieting LOL


you owned those DL's!

Yeppp


*sheds single tear, then wipes it away*

GJDM

Aha thanks Zak :D


Great looking workout, I'm proud of you.

Thanks sir!


That's some sexy deadlifting. 50 reps = no thx.

I'm doing a lot of hyperextensions again, trying to bring up my weak lower back. I am convinced it's what hinders my low DL and squat numbers. I think my max on DL is like 275x2? I gotta at least get that 315, yeesh. I haven't tried them again yet in 2009 though, so who knows, maybe I can do it now.

Pffft it was fun hit it up with 225! Squats are funner in the 50 rep range looool


Yeah, I don't know if I could do 50 DL's. I've done 50 Squats before and almost passed out.

And why the first time in short and t-shirt? You just won 1st place, show it off! :P

Meh Im just a modest mofo and plus I never swear anyways unless Im rockin a hoodie :D

Also feel more comfy!


dude....yes.

YER TURN


0o0o0o dayum! That's fkn awesome Brett!:D

TRY IT. Fun fun :D



PS , this's what happenizzles to my legs UP CLOSE and PERSONAL muahahaha. Courtesy of GF's cellie. (Yea i cleaned it earlier with alcohol prep. I screamed like a little girly girl lolz)

http://img.photobucket.com/albums/v439/mc_reflexx/hiiiiiii.jpg

[Diana Meeque]

damn dude, how do you tear it up that bad?

and my turn...lol. **** that. call me names and i'll consider it but right now that doesn't sound like fun at all

[user787877877]

ow..I always bleed on the bar...better not get AIDS

[theWolf247]

Now thats a workout brah. hope you ate dem cocoa puffs for the recovery process from that

[B-Neva]

you really run that bar up your leg LOL jeeeeeeeeze

[TigerStealth]

still got some sick calf veins!

Do you were sweatpants or shorts when you deadlift?

[Salaam86]

hells yea, now thats some deadlifting right there. Im loving the war wounds B, keep your friends close and your oly bar even closer :D

[Quelly]

dude your a pimp, you just did 50 reps at over 2x bw lol

[BaFtub]

damn dude, how do you tear it up that bad?

and my turn...lol. **** that. call me names and i'll consider it but right now that doesn't sound like fun at all

keep the bar really close lol.

aha alrighty =p


ow..I always bleed on the bar...better not get AIDS

now you got me paranoid -_- way to go ;[


you really run that bar up your leg LOL jeeeeeeeeze

yea lol


still got some sick calf veins!

Do you were sweatpants or shorts when you deadlift?

haha i have quad veins still too =p

I always wear either Sweatpants or my Adidas ones (which i wore yesterday.) Doesnt help 1 bit though lol


hells yea, now thats some deadlifting right there. Im loving the war wounds B, keep your friends close and your oly bar even closer :D

Haha Yeppp!


dude your a pimp, you just did 50 reps at over 2x bw lol

LOL i just realized that. im more concerned with the effing woundz now. wondering if i can possibly get a disease >_>


Now thats a workout brah. hope you ate dem cocoa puffs for the recovery process from that

lol i actually had NO appetite post workout for once. i managed 2 choco rice cakes, 1 cup cheerios, 1 cup PB cap n crunch and a scoop of whey.

but i got my eats on last night since i spent allll night with the girly. my last 2 meals were lol worthy.

my post post workout meal was 11 pb oreo cookies and whey sludge LOL.
last meal which was pre bed was 6 or 7 slices of pizza that we ordered. havent had pizza in damn near 3 months lol

[IndianForeigner]

My lifting shoes look very similar to those. Incredible how you were able to bust out a very nice workout after the 50 rep challenge. You better rest up with some good eats to recover from that. The strange thing is that I used to scrape my legs up some when doing deads, but not recently. Chicks dig the battle wounds, though. :)

[IndianForeigner]

mmmmm....pb oreo cookies. Now is that a new flavor or did you just spread pb on them?

[The Solution]

my post post workout meal was 11 pb oreo cookies and whey sludge LOL.
last meal which was pre bed was 6 or 7 slices of pizza that we ordered. havent had pizza in damn near 3 months lol

Someone is getting their growz on!

[bustasinclair]

Well, I guess Ima answer the bell tomorrow and get my DL on, haha. Thinking about 300 for the 50 rep challenge--I know, I be a wuss!!

Awesome focus, WTG man!!

[BaFtub]

Pull.....day....of funnnnnn :D

Warmed up with Deficit DL's and hot damn got that lower back a pumpin'

Finally exchanged names with one of the Oly lifters that Ive mentioned in here a few times. We talked for a little bit and asked one another a few Q's ranging from "whats your current max on DL's" to me asking "how were them Zerchers I saw ya doin" LOL.

d00d's pretty damn strong and since he's always been really nice/polite I let'em have the Deadlift platform instead of finishing off my last set of 50 reps :D

so yah. helped'em unrack the weight and set my deadlift stuff up even after doing 3 sets. im that damn kewl y0.


Deadliftsssss

warm ups excluded!

315x13
315x12
315x12
intermission of re setting up muh DL ish.
*takes off hoodie & adidas pants.*
*first time rocking tshirt & shorts in forever in gym.*
315x11..........12.............13 blizzam!

50 reps complete PRRRRRR!

This was ALOOOOOT more difficult than I thought it'd be. On my last set when I hit around 6-8 reps I had to hold back some puke because my dumbass decided to chug alot of water prior to letting it settle before lifting lol.

Moreso mental than physical so if you aint coo coo for cocoa puffs back off! :p



DB rows Deload..

65x8
65x8



Hammer strength iso row

3x10...very MMC. Only 1 plate on each side



Close grip v pulley lat pulldowns

85x10
100x10
120x10



DB side laterals

20x15
30x12
35x10
35x10
35x10



Cable side laterals

2 sets of 8



Hammer curlz

35x12
35x10

mightve done one more set but iunno



Concentration curlz

25x15
25x10
25x10


Energy: 9/10

Rating: 10/10

bump for this page

[BaFtub]

My lifting shoes look very similar to those. Incredible how you were able to bust out a very nice workout after the 50 rep challenge. You better rest up with some good eats to recover from that. The strange thing is that I used to scrape my legs up some when doing deads, but not recently. Chicks dig the battle wounds, though. :)

I was pissed I couldnt BB row or DB row heavy lol. GF hates'em though and goes YA DID IT AGAIN DIDNT YA


mmmmm....pb oreo cookies. Now is that a new flavor or did you just spread pb on them?

new flavour! helllllla tastyyyy


Someone is getting their growz on!

yessir


Well, I guess Ima answer the bell tomorrow and get my DL on, haha. Thinking about 300 for the 50 rep challenge--I know, I be a wuss!!

Awesome focus, WTG man!!

DO IT. very fun fun fun. and thanks ;]

[FATHER FLEX]

50 rep ouchy? ;)

[jaim91]

Sooo....you did the 50 reps deads, and then just continued to show off by doing other stuff too? :rolleyes:

Way to steal everyone's Man Card Brett....

P.S. I dig shin scars :o

[user787877877]

LOL bet ya washed it down with mad Capri sun?

[thebasil]

I was pissed I couldnt BB row or DB row heavy lol. GF hates'em though and goes YA DID IT AGAIN DIDNT YA



lol, cute

[BaFtub]

50 rep ouchy? ;)

Yeah but I feel better now lol. I aint takin it light on leg day like everyone does post 50 rep Deads LOL


Sooo....you did the 50 reps deads, and then just continued to show off by doing other stuff too? :rolleyes:

Way to steal everyone's Man Card Brett....

P.S. I dig shin scars :o

Haha I wanted to go heavy after but refrained from doing so. Shin scars are kewlz.


LOL bet ya washed it down with mad Capri sun?

Nah I hate capri suns lol. I just buy'em and deliver!


lol, cute

very. lawll

[BaFtub]

Soooooo as you guys know I like to keep my personal life on the low.. But Ive decided to post up a pic or two of me and the girly that I mention everrr so often =p She doesnt get enough credit sometimes for what she's done for me but I digress. Recently shes been gettin' her health on so Ive been happy as ever in helping her pursue this crazy ol' lifestyle.

She loooooves takin' pics so Ive got alotta ones that'd probably make you guys LOL since they cover my bulking phases/mini cutting ones/dieting so its cool seeing the changes in my bloated chubby cheek face haha.

http://img.photobucket.com/albums/v439/mc_reflexx/l_d9d610da0492420398fa3a7a0df2f70b.jpg
http://img.photobucket.com/albums/v439/mc_reflexx/MeAndStephy-1.jpg
http://img.photobucket.com/albums/v439/mc_reflexx/botother016.jpg

Looooads more that I might upload =p

[user787877877]

Strong delts.

[BaFtub]

Upper Power


Pretty average workout. CNS is kind of taxed still lol



Incline bench

225x1
180x8
205x4
210x3 PR
210x2



Close grip bench

180x3
205x3
210x2
215x2

^Believe a few were PR's but I forget


Standing OH press

135x3
145x3
155x2



Berto rows

205x5
225x5
225x5
225x5


Energy: 8/10

Rating: 9/10

[theWolf247]

lucky guy:)

whoa nice pr on incline, oh how i wish i could OH that!

[bustasinclair]

Diggin the GF pics man!! Lucky you!

Keep dem PR's a comin', niceeee

I'm experiencing some crazy fatigue from the 50 rep challenge; took the life outta me--fighting to keep awake :D. Also, ravenous appetite.....

[IndianForeigner]

Strong delts.
Brett or his GF? :) But seriously, she seems to be a great girl and you're fortunate. And btw, how the heck were you able to bust out a PR in the workout following the 50 rep dead challenge?! LOL

[JY_21]

solid job on the inclines and CGBP

you and your gf look like a cute couple. keep at it bro

[thebasil]

elbows too pointy....


lmao jk man. nice pics

[Diana Meeque]

wtf, 225 on incline? gawd i h8 u

[spot_skater]

fap fap fap

NIIIICE inclinesss :)

[141455675]

second pic -what you lookin at lol. don't wanna be there or...:p


Nice PR today - strong dude.

[FATHER FLEX]

You got some side burns in one. ;) 225 x 1...WTF dude! LOL Antaeus!

[B-Neva]

nice lifts and cute pics ;) lol

[Quelly]

loving the gf pics :)

[user787877877]

Sick inclines bro. 2 plates and 210 x 3 are impressive!

Throw a few pics of a girl up and no one looks at the workout :p

[The Solution]

Numbers around the board are DAMN impressive dude. NIce session.

[Young9]

so in love...:D

[BaFtub]

Numbers around the board are DAMN impressive dude. NIce session.

why thanks thar


Sick inclines bro. 2 plates and 210 x 3 are impressive!

Throw a few pics of a girl up and no one looks at the workout :p

thanks Zak =p


loving the gf pics :)

-awaits you and Barb-


nice lifts and cute pics ;) lol

thanks.


You got some side burns in one. ;) 225 x 1...WTF dude! LOL Antaeus!

Yea she touched up my grungy jesus beard I had going on LOOOL. 225 isnt much..The negative was damn near non existant LOL


second pic -what you lookin at lol. don't wanna be there or...:p


Nice PR today - strong dude.

That one was taken during week 3 I think of contest prepping and I was going for that cliche mirror ab shot because everyone was in the house LOL. I hadnt seen my abs in nearly a year and it was cool to say the least


fap fap fap

NIIIICE inclinesss :)

U mirin it huh?


wtf, 225 on incline? gawd i h8 u

<3


elbows too pointy....


lmao jk man. nice pics

haha thanks basil


solid job on the inclines and CGBP

you and your gf look like a cute couple. keep at it bro

thanks! i sea a new manlet in hurr!


Brett or his GF? :) But seriously, she seems to be a great girl and you're fortunate. And btw, how the heck were you able to bust out a PR in the workout following the 50 rep dead challenge?! LOL

she is great. we have our ups and downs though. Considering im all fluffy at the moment PR's are EASILY attainable after dat dere 50 rep challenge

[BaFtub]

Diggin the GF pics man!! Lucky you!

Keep dem PR's a comin', niceeee

I'm experiencing some crazy fatigue from the 50 rep challenge; took the life outta me--fighting to keep awake :D. Also, ravenous appetite.....

Thanks! Fatigue..Meh Im not feeling any 'cept the day after. Appetite is hardcore though =p


lucky guy:)

whoa nice pr on incline, oh how i wish i could OH that!

Ehh it was more of a push press. I had to clean the weight up and press it overhead, etc. Was a b!tch considering the 50 rep deads I did 2 days ago lol.

[S.O.u.L.m.A.N]

Cute girl! She seems like a good catch. Nice work with the 225 on incline. Now I want to try that when I do chest today lol. Not sure if that'll go up yet or not!

[Quelly]

-awaits you and Barb-

http://i423.photobucket.com/albums/pp315/ericrhelms/meandbarb1.jpg

[FATHER FLEX]

http://i4.photobucket.com/albums/y139/PIQUE7719/AMIGOS.jpg

[IndianForeigner]

lol! Who's that?

[FATHER FLEX]

lol! Who's that?

My partner DUH!

[IndianForeigner]

My partner DUH!
o yeah, of course.

[Cser]

Thanks for the diet suggestions Brett.

[user787877877]

Me and my baby.. We didn't last that long :o

http://farm4.static.flickr.com/3643/3344448073_97bb0f401a.jpg

[The_Animal11]

oh hai let me post a pic of me and my gf





























so lonely....

[patroclus32]

is this you? http://www.collegehumor.com/picture:1910860

someone posted this on one of my friend's facebook, jus giving you the heads up

[BaFtub]

Cute girl! She seems like a good catch. Nice work with the 225 on incline. Now I want to try that when I do chest today lol. Not sure if that'll go up yet or not!

try it!


http://i423.photobucket.com/albums/pp315/ericrhelms/meandbarb1.jpg

:D you guys look PERFECT together.


http://i4.photobucket.com/albums/y139/PIQUE7719/AMIGOS.jpg

LOL wtf



Thanks for the diet suggestions Brett.

No problem.


Me and my baby.. We didn't last that long :o

http://farm4.static.flickr.com/3643/3344448073_97bb0f401a.jpg

Ohrly now =p


oh hai let me post a pic of me and my gf




















so lonely....

this cracked me up haha.


is this you? http://www.collegehumor.com/picture:1910860

someone posted this on one of my friend's facebook, jus giving you the heads up

Yessir. Was linked last night to the thread in the Teen section. I'm that cool.

[Quelly]

LOL @ berto

[BaGeL23]

I lol'd at the college humour link. Have you heard the bonus tracks on Relapse yet? I didn't even know they existed until my friend played them in his car last night at like 3AM. **** surprised me.

[B-Neva]

now I'm jealous of everyone with a girlfriend LOL

[BaFtub]

now I'm jealous of everyone with a girlfriend LOL

haha. i went solo till last year. yahrly.


I lol'd at the college humour link. Have you heard the bonus tracks on Relapse yet? I didn't even know they existed until my friend played them in his car last night at like 3AM. **** surprised me.

i did too lol.

And yep - Ive had'em since Friday. I used to rap myself so I posted on other boards etc. Mainly Rapmusic.com though. Which currently is the only other board besides bb.com that I frequent, so Im up to date with leaks etc.


LOL @ berto

haha yeah. goof LOL

[BaFtub]

Lower....power...slash.....hypuh?

I was a tyuuuud boy today. Randomly passed out from 1 30 till 5 so I think my body was tellin' me I needed some sleep/extra rest? lol. Ive actually been REALLY good the past month sleep-wise..averaging 6-8 hours versus my norm of 4-6.

Anyways.. Really wanted to let loose tonight but Ive kinda mind fawked my CNS so I played it smart instead of loading 405 and attempting. Then there was the itch of wanting to use 405 for a sloooooow negative like Devo did haha.


Skwatsss

warm ups below three hunnnniiiddd excluuuuded...

300x1
335x1

365x2 @ 7.5
365x2 @ 8
365x2 @ 8

relatively easy sets. bar speed was nice but nothing spectacular. my sneakers/socks are annoying the piss out of me though seeing as my feet tend to move around when unracking/positioning before squatting. gonna need to buy a new pair in the future but ill work with what i have for now.

lower back/hammies were a tad stiff/sore still from dat dere 50 rep challenge but nothing too major :p



Cybex leg press used the 100lbs plates this time..much easier racking LOL

400x5
600x5
690x5
780x5 (so technically 8 plates per side)


easy squeezy lemon peeezeyyy. left alot in the tank here because of what followed :D



DB walking lunges

55 x 16 steps
75 x 16 steps PR
75 x 16 steps PR!
55 x 16 steps

i never did these in my last 'offseason' because of how strenuous these babies are but they're EAAASILLYYY becoming one of my favorite leg exercises. I was gonna shoot for 80's but kept it modest =p



Smith machine Calve raises

135 x 8
225 x 8
315 x 8
315 x 8
315 x 8
315 x 8
dropset: 225 x 8



Leg ext

120 x 8
150 x 8
170 x 8

Completed these in 45 sec and just pyramided straight up in weight because the gym was closed. Girl gets pissed when you take your time after she announces it lol



Energy: 8/10

Rating: 9.5/10

[bustasinclair]

DB walking lunges

55 x 16 steps
75 x 16 steps PR
75 x 16 steps PR!
55 x 16 steps



:( I have no words

[TigerStealth]

damn brother, 365 x 2 and that was only at level 8 for you! Do you wear a belt when squating?

if your CNS is hurting maybe a 1 week deload?

[rallyum]

Usually just a lurker here but LMFAO at everyone's pictures in this journal hahaha. You guys fkng rock! Also wanna give you a belated congratz for your first comp win bro :)

[IndianForeigner]

LOL at the facebook reference link. You kinda turned into a tan hulk, i guess. Whatta session, dude. I'm glad that I'm not the only guy who has a hard time getting enough sleep. I only go about 4-5 hrs before waking up. I've never been a huge sleeper and love to stay up late

[The Solution]

I see your squat #'s and my mind starts spinning. DAYMN!

[141455675]

After doing lunges for the first time today - I now see how awesome that is!:D

fcuk me, your squatting is massive, talk of 405 too:eek:

[Young9]

all around great leg day yesterday lil man...

lunges were Brutal...I already know!

[IndianForeigner]

Geez Brett, you're makin' us all look bad with those numbers. I was stoked when I hit 255 on squats the other day....:(

[BaFtub]

:( I have no words

haha


damn brother, 365 x 2 and that was only at level 8 for you! Do you wear a belt when squating?

if your CNS is hurting maybe a 1 week deload?

Nah never worn a belt. CNS is taxed because I did the 50 rep deadlift challenge Friday lol. In other words, im just a widdle bit tired.


Usually just a lurker here but LMFAO at everyone's pictures in this journal hahaha. You guys fkng rock! Also wanna give you a belated congratz for your first comp win bro :)

Haha hello thar. Thanks man!


LOL at the facebook reference link. You kinda turned into a tan hulk, i guess. Whatta session, dude. I'm glad that I'm not the only guy who has a hard time getting enough sleep. I only go about 4-5 hrs before waking up. I've never been a huge sleeper and love to stay up late

Yea ive always struggled with it. Insomnia ftl.


I see your squat #'s and my mind starts spinning. DAYMN!

theyre alright


After doing lunges for the first time today - I now see how awesome that is!:D

fcuk me, your squatting is massive, talk of 405 too:eek:

As ive mentioned before ive hit 405 but that was before prep. Plan to rep it out in the near by future! And yeah, Lunges are amazin'


all around great leg day yesterday lil man...

lunges were Brutal...I already know!

Thanks Nick =p


Geez Brett, you're makin' us all look bad with those numbers. I was stoked when I hit 255 on squats the other day....:(

Youll be happy as fawk once you hit 275 and 315. Gotta admit though 3 plates is still intimidating!

[jaim91]

So....I can't even hold the 75s for a long period of time, let alone LUNGE with them...So you automatically earned my respect there. Then you sealed the deal with the Squat and leg press.... wow....

[TigerStealth]

haha



Nah never worn a belt. CNS is taxed because I did the 50 rep deadlift challenge Friday lol. In other words, im just a widdle bit tired.



word, i have never worn a belt either, well i put one on once and it just felt unnatural. i guess no point in using it if you dont need it, but maybe like 10 years from now i'll need one once i actually get decently strong haha

[Quelly]

nice workout bro, you ever thought about just taking off the shoes and squatting barefoot?

[BaFtub]

word, i have never worn a belt either, well i put one on once and it just felt unnatural. i guess no point in using it if you dont need it, but maybe like 10 years from now i'll need one once i actually get decently strong haha

haha. Ive tried one out for a set and as you said, it felt entirellyyyyyy unnatural. i couldnt breathe lol


So....I can't even hold the 75s for a long period of time, let alone LUNGE with them...So you automatically earned my respect there. Then you sealed the deal with the Squat and leg press.... wow....

haha i actually used straps for once. normally I wouldnt but I decided to strap up!

[BaFtub]

nice workout bro, you ever thought about just taking off the shoes and squatting barefoot?

i wish I could DL/squat barefoot but my gym is anal as FAWK. they probably wouldnt mind but the people around me would most likely rat me out lol

[S.O.u.L.m.A.N]

What are your max lifts for squats and deadlifts Brett? You always workout with pretty respectable weight on them.

[TheMightyManlet]

365 for sets of doubles! How much are you weighing in now?

Give it a few months and you'll be hitting a 3xbw squat I bet!!

[user787877877]

Nice seshh. Do you ever get a lower back pump from Lunges?...for some reason I do. lmao

[bustasinclair]

Hey Brett, you plan on ever running another Smolov Squat cycle? Would you recommend it for a BB'er (as opposed to a PL'er) looking for strength gains like myself? I'm looking at programs to run after this decade long cut :eek:

[Young9]

http://i142.photobucket.com/albums/r99/peregrino9/nickaltyssaq23.jpg
http://i142.photobucket.com/albums/r99/peregrino9/Photo70.jpg

[rdrb]

Gangsta wannabe^^^^^^^^^^^^

U mad?

[Diana Meeque]

dude, nice freakin squatting. how the hell do you lift so much at like 140 lol...what are you, a ****in ant or something?

and sorry i missed your question about good mornings on aim, i was watching iCarly at the time. but the answer is yes, at least for me. give them a try with both a wide stance and your regular conv. deadlift stance

[rdrb]

i was watching iCarly at the time

Strong pedo.

[IndianForeigner]

Strong pedo.
Lol, you gotta love them Nickelodeon. After seeing that pic, I now know where Nick gets his inspiration to bust out those lifts and 30 pt. games. I now feel pressured to go dig up a pic myself, lol

[Diana Meeque]

Strong pedo.

nah, i watch it for her older brother. that guy is great

[BaFtub]

Lower....power...slash.....hypuh?

I was a tyuuuud boy today. Randomly passed out from 1 30 till 5 so I think my body was tellin' me I needed some sleep/extra rest? lol. Ive actually been REALLY good the past month sleep-wise..averaging 6-8 hours versus my norm of 4-6.

Anyways.. Really wanted to let loose tonight but Ive kinda mind fawked my CNS so I played it smart instead of loading 405 and attempting. Then there was the itch of wanting to use 405 for a sloooooow negative like Devo did haha.


Skwatsss

warm ups below three hunnnniiiddd excluuuuded...

300x1
335x1

365x2 @ 7.5
365x2 @ 8
365x2 @ 8

relatively easy sets. bar speed was nice but nothing spectacular. my sneakers/socks are annoying the piss out of me though seeing as my feet tend to move around when unracking/positioning before squatting. gonna need to buy a new pair in the future but ill work with what i have for now.

lower back/hammies were a tad stiff/sore still from dat dere 50 rep challenge but nothing too major :p



Cybex leg press used the 100lbs plates this time..much easier racking LOL

400x5
600x5
690x5
780x5 (so technically 8 plates per side)


easy squeezy lemon peeezeyyy. left alot in the tank here because of what followed :D



DB walking lunges

55 x 16 steps
75 x 16 steps PR
75 x 16 steps PR!
55 x 16 steps

i never did these in my last 'offseason' because of how strenuous these babies are but they're EAAASILLYYY becoming one of my favorite leg exercises. I was gonna shoot for 80's but kept it modest =p



Smith machine Calve raises

135 x 8
225 x 8
315 x 8
315 x 8
315 x 8
315 x 8
dropset: 225 x 8



Leg ext

120 x 8
150 x 8
170 x 8

Completed these in 45 sec and just pyramided straight up in weight because the gym was closed. Girl gets pissed when you take your time after she announces it lol



Energy: 8/10

Rating: 9.5/10

onto zis paaaageee

[BaFtub]

nah, i watch it for her older brother. that guy is great

he is quite sexy


dude, nice freakin squatting. how the hell do you lift so much at like 140 lol...what are you, a ****in ant or something?

and sorry i missed your question about good mornings on aim, i was watching iCarly at the time. but the answer is yes, at least for me. give them a try with both a wide stance and your regular conv. deadlift stance

No problemo I forget youre sometimes just not on cuz youre so cool and what not Mr Swolle.

Will add'em.. I didnt know how to do them 'till I saw your vid. Ive seen a few others but they were meh.


http://i142.photobucket.com/albums/r99/peregrino9/nickaltyssaq23.jpg
http://i142.photobucket.com/albums/r99/peregrino9/Photo70.jpg

Cute! For some reason she reminds me of lindsey lohan lol


Hey Brett, you plan on ever running another Smolov Squat cycle? Would you recommend it for a BB'er (as opposed to a PL'er) looking for strength gains like myself? I'm looking at programs to run after this decade long cut :eek:

As much as people think I dont need to, YES. I definitely plan on running another Smolov cycle and perhaps Sheiko or something bench-specific.

Yes again for recommending it to a BB'er or ANYONE in particular lacking in leg development. Look at Layne Norton for example - Natty Pro, who after winning his pro card sought to it that his legs needed more development thus ventured into the PL scene via running Smolov.


Nice seshh. Do you ever get a lower back pump from Lunges?...for some reason I do. lmao

Yessssirr. Lower back's usually utilized in leg compound movements seeing as it's the main supporter and what not. All it is really is a walking squat =p


What are your max lifts for squats and deadlifts Brett? You always workout with pretty respectable weight on them.

Nada clue currently. I dont plan to max out for awhile.. Its been difficult holding back but I think I might surprise myself when the actual events unfold =p

If youre referring to my all time PR's then..

squat: 405x1
deadlift: 455x1 (injured lower back at the start of this journal-been sort of resetting ever since.)
bench: 250


365 for sets of doubles! How much are you weighing in now?

Give it a few months and you'll be hitting a 3xbw squat I bet!!

Still sub 150! Ill officially weigh in tomorrow or saturday. Sodium bloatage + introduction of dat dere Crearoidz has really brought about a weight fluctuation lol. 3xBW...pfft i wish x_x

[DieHards77]

damn man some strong lifts for legs you got in there, your really killing it for being a month post contest good **** keep it up

[BaFtub]

Chest / Tri Hyper

Re Read Semper's current log while eating my pre workout meal. (which was a new approach - i went with 3 choco rice cakes, 1 WW bagel, 1 scoop whey Versus the normal 1 cup oats/scoop of whey deal. loved it lol.) And totally changed my outlook on todays hyper workout. Straight up MMC'd it today :D

Cant give'em all the credit though - James (spotskatuhhh) has been b!tching at me to really focus on stimulating teh m00sclez in order for'em to grow so I took that advice going into todays workout.

In & Out within 50 min!



DB Incline bench

85x10
90x6

85's effin' flew UPPPP upppp and awayyyy. got a lil' carried away with rest time though LOL. i was really moving today so i rested maybe 45 sec vs. my usual 1 30 - 2 30 lol. 90's wouldve went up for 8-10 IMO.



Hammer strength presses

1 x 10 (one 45 per side)
1 x 10 (two 45's per side)
1 x 10 (one 45 per side, one 25 per side)
1 x 10 (one 45 per side, one 25 per side)

Suppa setted with:



Seated calve raises

4 x 10-16 (one 45 per side.)

return of Count Vascula!



Semper DB flyes palms facing forward. he wasnt kidding here! the damn MMC was WOWOWOW.

20 x 12
30 x 12
35 x 10

sloooooooow negatiiiiives. 30-45 sec rest inbetween sets.



Cable cross overs

3 x 12-15



Skull crushers

2x10

ez bar + two 25's per side. easy & light.



Straight bar push downs

4x6-12

James wasnt kiddin' on these! Much nicer on the elbows/tris than the ez bar variation Ive been doing. Pressed down my own weight for 6 reps LOL



Arc Trainer

5 minutes of intervals
45 sec runnin' / 15 sec bawllz 2 da wall. (35 / 50-70)

+25 min LISS walking home from skewlz.



Energy: 8/10

Rating: 9.5/10

[S.O.u.L.m.A.N]

85s for 10? 90s for 6?

Sit on it!!!

[jaim91]

Do you not get a little nauseous having that much food in your system pre workout?

I'm guessing NO, because it looked like your workout was off the hook today :cool:

[B-Neva]

nice job owning the incline, thats not a PR? what was the most you've done

[user787877877]

Ownin dat MMC today. LOL at your little cardio sesh :p

[Cser]

Strong ass db incline brah

[The Solution]

Cardio and weights are both in check. Bout time you start switching up those meals :)

how many carbs are you taking in pre and post? Your about 400g a day correct?

[no_one089]

Brett, clear your inbox so I can pm you:P

[S.O.u.L.m.A.N]

Brett I wish you'd take a digital camera or cell phone with you to your workouts. I think we'd all love to see a few videos of your sexy exercises.

[theWolf247]

see what a variety of pre wo meals can do ;) lol
but seriously those inclines arent funny.some serious shizz

yea i was watchin sempers vids too. pumped me up to the max

[bustasinclair]

Seated calve raises

4 x 10-16 (one 45 per side.)

return of Count Vascula!





This is new.....didn't know this was a chest exercise :D :D

Have some time to kill, did we??

[IndianForeigner]

You better have sludged those rice cakes :)

[BaGeL23]

I like seeing the extra calve exercises (Y). IMO, if they're not too sore to train, train em.

[BaFtub]

I like seeing the extra calve exercises (Y). IMO, if they're not too sore to train, train em.

I usually train them 3-4 times per week. Gym just has zero calve machines thus I gotta spice things up.


You better have sludged those rice cakes :)

Nah.. Natty more PB lol


This is new.....didn't know this was a chest exercise :D :D

Have some time to kill, did we??

haha. sort of. i just hadnt hit my calves sitting in awhile =p


see what a variety of pre wo meals can do ;) lol
but seriously those inclines arent funny.some serious shizz

yea i was watchin sempers vids too. pumped me up to the max

Yea i polished off a bag of choco rice cakes today. First time Ive ever done something like that before lol. They dont keep me full enough though =[


Brett I wish you'd take a digital camera or cell phone with you to your workouts. I think we'd all love to see a few videos of your sexy exercises.

I have none of the above but if I did I sure would =p


Brett, clear your inbox so I can pm you:P

done =p


Cardio and weights are both in check. Bout time you start switching up those meals :)

how many carbs are you taking in pre and post? Your about 400g a day correct?

ranges day to day. some days ill go lower carbs pre/post, others more. ranges from 40-70g. im currently on 375g a day but thatll be upped this monday most likely.


Strong ass db incline brah

thanks


Ownin dat MMC today. LOL at your little cardio sesh :p

haha. yea. intervals...hrmmm. lol


nice job owning the incline, thats not a PR? what was the most you've done

nah.. i think i hit 90 x 8 or 10 in the past ill have to re check


Do you not get a little nauseous having that much food in your system pre workout?

I'm guessing NO, because it looked like your workout was off the hook today :cool:

Actually..Im usually starving 30 minutes after my pre workout meal.. Ask Zak.. I literally lift 25-30 min after my meal.. Choco rice cakes were really pushin' it today because I was STARVIN LOL


85s for 10? 90s for 6?

Sit on it!!!

=O

[141455675]

VERY nice DB pressing mate. Not much volume though? at all...

:p I go like 90-120g cabrs for pre. I'm a carb fiend!

[The Solution]

I am guessing your biggest carb meals are breakfast/pre-bed then?

[Young9]

I am guessing your biggest carb meals are breakfast/pre-bed then?

breakfast? You must not know Brett :p

[IndianForeigner]

breakfast? You must not know Brett :p
yeah, did you see the nice prebed he had the other day?

[The Solution]

breakfast? You must not know Brett :p


yeah, did you see the nice prebed he had the other day?

I saw he was digging in pizza's and oreo's.
But then again I dont know him as well as you guys do. I just follow along and support him like everyone else

[BaFtub]

yeah, did you see the nice prebed he had the other day?


I saw he was digging in pizza's and oreo's.
But then again I dont know him as well as you guys do. I just follow along and support him like everyone else

That was at my girlies place last weekend so they didnt fit the Macros. Cheat meal deal =p



I am guessing your biggest carb meals are breakfast/pre-bed then?

i'll prolly catch alotta flack for this, but my breakfast is usually t-i-n-y. i wake up usually an hour or so before getting to school so anything upon waking usually bloats the hell outta me. I tried a few days this week going with 50-60g CHO but it just toooore mee apartttt. Im more down with 30g cho-25g pro-5g fat at breakfast.

but yeah, pre beds usually my biggest meal.


breakfast? You must not know Brett :p

hahaha =p


VERY nice DB pressing mate. Not much volume though? at all...

:p I go like 90-120g cabrs for pre. I'm a carb fiend!

Nah cutting back on the volume a tad. Just gettin' used to the new split :D

And damn! Thats alotta carbs pre

[BaFtub]

Shoulder hyper


In and out within 45!



Hammer strength Shoulder presses starting weight is 10lbs.

150 x 8 (one 45 per side, one 25 per side)
190 x 8 (two 45's per side)
190 x 8 (one 45 per side, one 25 per side)

man those numbers look beastly but too bad it aint **** LOL



Standing side laterals

20x8
30x8
40x8 PR
40x8 PR
dropset: 25x8

form was pretty tight but you know the deal. side delts were aching lol. time to get wiiiiiideee.



Face pulls

4 x 8



Reverse cable flyes

4x12


Supa setted with:



Hack squat calve raises

4x10-12....Semper fashion.



Side cable laterals

3x8

PR'd on these.



Energy: 9/10

Rating: 9/10

[bustasinclair]

Standing side laterals

20x8
30x8
40x8 PR
40x8 PR
dropset: 25x8



Sick sick sick, I struggle with da 20's. :eek:





Hack squat calve raises

4x10-12....Semper fashion.



There ya go again wit da calves, hahaha :D

[thebasil]

nice laterals man! huge prebd is awesome, i love having a bunch of food to look forward to at the end of the day :D

[The Solution]

Hammer strength Shoulder presses starting weight is 10lbs.

150 x 8 (one 45 per side, one 25 per side)
190 x 8 (one 45 per side, one 25 per side)



O really :cool:

[B-Neva]

only the cool kids to hammer strength shoulder pressed :D



i'll prolly catch alotta flack for this, but my breakfast is usually t-i-n-y. i wake up usually an hour or so before getting to school so anything upon waking usually bloats the hell outta me. I tried a few days this week going with 50-60g CHO but it just toooore mee apartttt. Im more down with 30g cho-25g pro-5g fat at breakfast.
but yeah, pre beds usually my biggest meal.

I don't get how some people can eat so much for breakfast, I feel like I'm gonna throw up if I eat a big meal. At night time I am always starving looking around for food.

heres my breakfast LOL
http://ecx.images-amazon.com/images/I/51YSNGAH8AL._SL500_AA280_PIbundle-3,TopRight,0,0_AA280_SH20_.jpg

[user787877877]

same here with the hungry pre bed :)

Sounds pretty heavy to me for the HS..idk what you're talking about.LOL

[rdrb]

No wonder you're so fat in the offseason. Breakfast is the best time to stock up lol.

[Salaam86]

x2 or 3 or whatever on not eating big meals in the morning, my appetite is at its lowest once i wake up and I love hoarding up my calories for my last meal of the day, which works out great anyways since I workout later in the day for the most part. I actually remember reading a study where 2 groups had the same caloric intake (both in a deficit) and the purpose of the study was to measure any difference in eating a majority of the calories either in the morning or at night. Interestingly enough they found a slight advantage in energy expenditure for the morning group, but a greater benefit of lbm preservation in the night group. I personally chalk up the morning groups edge in energy expenditure to an elevated NEAT throughout the day (more energy throughout the day so im sure the group tended to move around more) and the night group's greater retention of lbm to using that added energy for repair and recovery during sleep rather than burning it through unnecessary movement.

If anyone is interested i'll try to find the study and post it up.

[theWolf247]

how can you throw that weight up in laterals!!! Me LIKEY.

i'm kinda opp. with bfast, I'm usually ravenous for my oats and whey in the morning. probably need a bigger pre bed like you fellas ;)

[141455675]

Holy laterals batman!!:eek:

Huge HS strenght too mate. How far is the ROM on those?

[BaFtub]

Holy laterals batman!!:eek:

Huge HS strenght too mate. How far is the ROM on those?

Pretty deep. Slow negatives then I explode upwards


how can you throw that weight up in laterals!!! Me LIKEY.

i'm kinda opp. with bfast, I'm usually ravenous for my oats and whey in the morning. probably need a bigger pre bed like you fellas ;)

I dunno.

Used to be ravenous...not anymore. ;o


Sick sick sick, I struggle with da 20's. :eek:


There ya go again wit da calves, hahaha :D

Haha. I can do very very strict raises with 20s-30s but Im after dat dere growth so picture perfect form aint gonna be used all the time!


nice laterals man! huge prebd is awesome, i love having a bunch of food to look forward to at the end of the day :D

Same.. thats the reason I do it LOL


O really :cool:

haha.


only the cool kids to hammer strength shoulder pressed :D



I don't get how some people can eat so much for breakfast, I feel like I'm gonna throw up if I eat a big meal. At night time I am always starving looking around for food.

heres my breakfast LOL


not that ill throw up, its just i feel bloated easily. those are nasty..


same here with the hungry pre bed :)

Sounds pretty heavy to me for the HS..idk what you're talking about.LOL

LOL im still doin it how i prepped Zak. tell'em how that is LOL


No wonder you're so fat in the offseason. Breakfast is the best time to stock up lol.

Whattya mean?


x2 or 3 or whatever on not eating big meals in the morning, my appetite is at its lowest once i wake up and I love hoarding up my calories for my last meal of the day, which works out great anyways since I workout later in the day for the most part. I actually remember reading a study where 2 groups had the same caloric intake (both in a deficit) and the purpose of the study was to measure any difference in eating a majority of the calories either in the morning or at night. Interestingly enough they found a slight advantage in energy expenditure for the morning group, but a greater benefit of lbm preservation in the night group. I personally chalk up the morning groups edge in energy expenditure to an elevated NEAT throughout the day (more energy throughout the day so im sure the group tended to move around more) and the night group's greater retention of lbm to using that added energy for repair and recovery during sleep rather than burning it through unnecessary movement.

If anyone is interested i'll try to find the study and post it up.

I think this's one of the main reasons I maintained most of my LBM throughout prep..because this's how I approached my diet near the last 8 weeks. I'd consume minor cho/fat and mainly protein upon waking till my pre workout meal (7 30 pm) , then Id consume the rest from then on till bed (12 pm-1am.) Yah, ask Zak, Id eat around 30g cho from 8am till 7 30 pm, then have the rest of my 160g cho pre/post/pre bed lol.

[user787877877]

LOL im still doin it how i prepped Zak. tell'em how that is LOL

Oh you mean:

"nah I'm okay, I'll just have a tbsp of cocoa and an egg white pre workout"
*I stuff mout full of pancakes and eggs*
you do some crazy SHHH

then pre bed:
"oh lookie here I got 200g CHO and 40g Fat"....FUUUUUU

[BaFtub]

Oh you mean:

"nah I'm okay, I'll just have a tbsp of cocoa and an egg white pre workout"
*I stuff mout full of pancakes and eggs*
you do some crazy SHHH

then pre bed:
"oh lookie here I got 200g CHO and 40g Fat"....FUUUUUU

Yep! Pretty much LOOOOL.


Ran into some pics Zak/James snapped of me night before the show. Forgot about these and forgot I had them. I think I only sent'em to Berto and kept'em a secret lol.

Might post'em..=o

[Salaam86]

lol, yea im pretty much the same way. I got a little more carbs than that in my diet at this point so except for pre post, and post-post workout I just have 17-20 grams of carbs along with my protein, because really thats all you need when it comes down to raising insulin over basal levels and reaping the benefits of protection from protein degradation. Another cool thing about doing this method im starting to suspect is that if you are balanced in trimming your carbs you can still illicit that insulin response even on a smaller amount of carbs because you are becoming more insulin sensitive.

So far its working for me, not only am I retaining muscle but im gaining some as well while still leaning out.

[thebasil]

No wonder you're so fat in the offseason. Breakfast is the best time to stock up lol.

wtf is this?

[Quelly]

wtf is this?

pretty sure he was sarcastic?

[BaFtub]

lol, yea im pretty much the same way. I got a little more carbs than that in my diet at this point so except for pre post, and post-post workout I just have 17-20 grams of carbs along with my protein, because really thats all you need when it comes down to raising insulin over basal levels and reaping the benefits of protection from protein degradation. Another cool thing about doing this method im starting to suspect is that if you are balanced in trimming your carbs you can still illicit that insulin response even on a smaller amount of carbs because you are becoming more insulin sensitive.

So far its working for me, not only am I retaining muscle but im gaining some as well while still leaning out.

Damn I love your way of thinking. If you could find that study you were referring to as well feel free to post it up. Im really interested in that. Awesome that we have similar approaches...Alot of people are for spreading CHO out evenly through meals for better gains/energy levels yet it wasnt so for me. Each individual is different though..

Insulin sensitive; bare with me here im tired/my terminology sucks honestly, refers to how well a subject can utilize cho correct? (Yes very tired LOL.)


pretty sure he was sarcastic?


wtf is this?

prolly lawl. on the topic at hand though, i'll have some new pics up at the end of the week. somebody is visiting me this weekend and havin' teh sleep ovuh mebe :D

[BaGeL23]

prolly lawl. on the topic at hand though, i'll have some new pics up at the end of the week. somebody is visiting me this weekend and havin' teh sleep ovuh mebe :D

I think I might have to cancel, sorry buddy :(

[BaFtub]

I think I might have to cancel, sorry buddy :(

Haha awez. Was checkin your journal out Bagel! Are you cutting? I noticed youre pre/post workout meals are like 1 can tuna/water LOL. Eat moar! >O

And for RDRb mentionin' my Macros awhile back: http://forum.bodybuilding.com/showpost.php?p=327766811&postcount=2471 Imma start posting my Nutrition every day like everyone does. Seems to be the kewl new trend now a dayz =p

macros are 65fat/375cho/200ishpro.

todays nutrition:

2,906 cals

61.4g fat
369.1g cho
212.8g protein

Here's from the past week..

2,932cals

62.2g fat
371.9g cho
214.6g pro

2,725cals

58.9g fat
371.1g cho
184.6g pro


2,718

55.0fat
365.8cho
206.2pro


2,465

41.7fat
337.2cho
190.1pro

Yea Im still spot on :D

[B-Neva]

Yep! Pretty much LOOOOL.


Ran into some pics Zak/James snapped of me night before the show. Forgot about these and forgot I had them. I think I only sent'em to Berto and kept'em a secret lol.

Might post'em..=o

nudes or gtfo

[The Solution]

Eat Some Food! Hit those macros brah.

[TigerStealth]

what do you eat pre-bed and how long before bed do you eat? I find that its hard for me to fall asleep if I am too full

[Young9]

what do you eat pre-bed and how long before bed do you eat?
3 slices of french toast and 3 more slices of bread with PB on them :D

Pre-bed of champions!

[Salaam86]

Damn I love your way of thinking. If you could find that study you were referring to as well feel free to post it up. Im really interested in that. Awesome that we have similar approaches...Alot of people are for spreading CHO out evenly through meals for better gains/energy levels yet it wasnt so for me. Each individual is different though..

Insulin sensitive; bare with me here im tired/my terminology sucks honestly, refers to how well a subject can utilize cho correct? (Yes very tired LOL.)

Thanks man, insulin sensitivity/resistance describes how well or not body tissue can uptake nutrients for storage, especially glucose. Here is a really great thread on insulin from Lyle that I highly recommend you take a look at if your interested. Especially look at what he says with regards to insulin sensitivity in the fat cells and think about what this means for the post-contest dieter who goes on the binge fest, this kinda explains why 8-15lb fat gains can take place if your not careful.

http://monkeyisland.lylemcdonald.com/showthread.php?t=881&highlight=insulin

Here's that study I was talking about as well. You can follow the link for the full study if you want.

Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen.

Keim NL, Van Loan MD, Horn WF, Barbieri TF, Mayclin PL.

U.S. Department of Agriculture, Agricultural Research Service, Western Human Nutrition Research Center, Presidio of San Francisco, CA 94129, USA.

The purpose of this study was to determine whether meal ingestion pattern [large morning meals (AM) vs. large evening meals (PM)] affects changes in body weight, body composition or energy utilization during weight loss. Ten women completed a metabolic ward study of 3-wk weight stabilization followed by 12 wk of weight loss with a moderately energy restricted diet [mean energy intake +/- SD = 107 +/- 6 kJ/(kg.d)] and regular exercise. The weight loss phase was divided into two 6-wk periods. During period 1, 70% of daily energy intake was taken as two meals in the AM (n = 4) or in the PM (n = 6). Subjects crossed over to the alternate meal time in period 2. Both weight loss and fat-free mass loss were greater with the AM than the PM meal pattern: 3.90 +/- 0.19 vs. 3.27 +/- 0.26 kg/6 wk, P < 0.05, and 1.28 +/- 0.14 vs. 0.25 +/- 0.16 kg/6 wk, P < 0.001, respectively. Change in fat mass and loss of body energy were affected by order of meal pattern ingestion. The PM pattern resulted in greater loss of fat mass in period 1 (P < 0.01) but not in period 2. Likewise, resting mid-afternoon fat oxidation rate was higher with the PM pattern in period 1 (P < 0.05) but not in period 2, corresponding with the fat mass changes. To conclude, ingestion of larger AM meals resulted in slightly greater weight loss, but ingestion of larger PM meals resulted in better maintenance of fat-free mass. Thus, incorporation of larger PM meals in a weight loss regimen may be important in minimizing the loss of fat-free mass.

http://www.ncbi.nlm.nih.gov/pubmed/9040548?dopt=Abstract

Also, heres another study that is kinda pertinent to that whole set-point thing we were talking about a couple pages back. I would really like to see a similar study done in those who maintained a reduced body weight >5 or 10 years, because I haven't given up hope of the possibility of positive bodily adaptation, but I doubt we'll ever see a longer term experiment.

Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight

Michael Rosenbaum, Jules Hirsch, Dympna A Gallagher and Rudolph L Leibel
1 From the Columbia University College of Physicians & Surgeons?New York Presbyterian Medical Center, New York, NY (MR, DAG, and RLL), Rockefeller University, New York, NY (JH), and St Luke's?Roosevelt Hospital Medical Center, New York, NY (DAG)


Background: After weight loss, total energy expenditure?in particular, energy expenditure at low levels of physical activity?is lower than predicted by actual changes in body weight and composition. An important clinical issue is whether this reduction, which predisposes to weight regain, persists over time.

Objective: We aimed to determine whether this disproportionate reduction in energy expenditure persists in persons who have maintained a body-weight reduction of 10% for >1 y.

Design: Seven trios of sex- and weight-matched subjects were studied in an in-patient setting while receiving a weight-maintaining liquid formula diet of identical composition. Each trio consisted of a subject at usual weight (Wtinitial), a subject maintaining a weight reduction of 10% after recent (5?8 wk) completion of weight loss (Wtloss-recent), and a subject who had maintained a documented reduction in body weight of >10% for >1 y (Wtloss-sustained). Twenty-four-hour total energy expenditure (TEE) was assessed by precise titration of fed calories of a liquid formula diet necessary to maintain body weight. Resting energy expenditure (REE) and the thermic effect of feeding (TEF) were measured by indirect calorimetry. Nonresting energy expenditure (NREE) was calculated as NREE = TEE ? (REE +TEF).

Results: TEE, NREE, and (to a lesser extent) REE were significantly lower in the Wtloss-sustained and Wtloss-recent groups than in the Wtinitial group. Differences from the Wtinitial group in energy expenditure were qualitatively and quantitatively similar after recent and sustained weight loss.

Conclusion: Declines in energy expenditure favoring the regain of lost weight persist well beyond the period of dynamic weight loss.

http://www.ajcn.org/cgi/content/abstract/88/4/906

[The Solution]

Brb eating a whole batch of oatmeal cookies i just made to fit in the last 200G of CHO before bed :D

[BaGeL23]

Haha awez. Was checkin your journal out Bagel! Are you cutting? I noticed youre pre/post workout meals are like 1 can tuna/water LOL. Eat moar! >O


Haha right now I'm in the middle of a long body recomp, just trying to lose fat and gain muscle at the same time. I haven't weighed myself in ages; I'm just going by the mirror these days. But yeah, I should definitely be getting more carbs pre-workout, need dat dere energy.

[TigerStealth]

Brb eating a whole batch of oatmeal cookies i just made to fit in the last 200G of CHO before bed :D

200g cho in 1 meal???

[BaFtub]

Back / bi Hyper

Going into my workout I had pre planned to max out on Deadlifts. (Yea, even after doing the 50 rep challenge last week LOL.)

Started getting mixed feelings after leaving school because the day seemed to drag onnnn and wore me down energy-wise. Brett does alotta walking and doesnt take into consideration that it certainly zaps me of possible deadlift 'oomph.'

Ran into the Oly lifter again (forgot his name already LOL) and talked for like 10 minutes. He was finishing Deadlifts and asked if I wanted to take over. Unloaded and put on 135 for me. Reallllly f'ing nice dude. Discussed his problems with back squatting seeing as he Zerchers 275 for reps yet cant back squat 255. I was puzzled a bit yet gave'em my opinions regarding the problem.



Deadlifts

warm ups excluded..

365x1 @ 7....flew up so fast. he watched and said I had atleast 500 in me...LOL
405x1 @ 8....speed off the floor was quick but I didnt like it. first time handling 400+ in weeks



*Decided to test something here...Chris was like 'wtf' too when I told'em this over aim.*



Deficit deadlifts 2.5-3'' this time. stood on bigger oly plate.

405x1 @ 8....Yea wtf? LOL. Much smoother than regular.
365x4 @ 8.5



Berto rows

185x6
225x6
225x6



Seated v pulley rows

140 x 8
180 x 8
160 x 8



Close grip v pulley lat pull downs ohwutalongexercisename

100 x 8
120 x 8
140 x 8



Wide grip lat pull downs

2 x 10



Hammer curlz

50x8 PR
50x8 PR
40x8
dropset:
30x8
20x8

form was pretty solid with the 50's. really happy with muh biceptz strength...somethings finally growing and it aint my mojo!



Reverse hypers

3x8-12

Believe I set a PR on the last set.



Seated machine curls

4x8 , dropsetted last set for something along the lines of 1x10, 1x8, 1x8



Arc trainer

5 minutes of ball busting intervals



Energy: 6.5/10

Rating: 8/10

[Diana Meeque]

solid training regardless of not feeling it. do you have long arms?

[The Solution]

405 defecit on a 3inch box
:eek:

That is hella impressive Brett, not many teens can pull that.

[B-Neva]

nice deads /jealous

[BaFtub]

Haha right now I'm in the middle of a long body recomp, just trying to lose fat and gain muscle at the same time. I haven't weighed myself in ages; I'm just going by the mirror these days. But yeah, I should definitely be getting more carbs pre-workout, need dat dere energy.

ahhh i see. yeah, definitely get some carbs in there pre workout man.


Brb eating a whole batch of oatmeal cookies i just made to fit in the last 200G of CHO before bed :D

u'll get fat s0n.


Thanks man, insulin sensitivity/resistance describes how well or not body tissue can uptake nutrients for storage, especially glucose. Here is a really great thread on insulin from Lyle that I highly recommend you take a look at if your interested. Especially look at what he says with regards to insulin sensitivity in the fat cells and think about what this means for the post-contest dieter who goes on the binge fest, this kinda explains why 8-15lb fat gains can take place if your not careful.


(not gonna quote the entire article =p)

Very very very interesting read, and as an added bonus more info regarding the body set point. Thankyou so much for posting!

Dont we feel like Scientists now? Trying to figure out the last piece of the puzzle in achieving something? Love that feeling for striving to reach newer heights!


3 slices of french toast and 3 more slices of bread with PB on them :D

Pre-bed of champions!

werdizzle. was gewd.


what do you eat pre-bed and how long before bed do you eat? I find that its hard for me to fall asleep if I am too full

depends daily lol. i just hit dem dere Macros with whatever possible but i opt for healthier choices.

and usually pre bed is eat....then sleep lol.


nudes or gtfo

there shall be n00dz.

[BaFtub]

Back / bi Hyper

Going into my workout I had pre planned to max out on Deadlifts. (Yea, even after doing the 50 rep challenge last week LOL.)

Started getting mixed feelings after leaving school because the day seemed to drag onnnn and wore me down energy-wise. Brett does alotta walking and doesnt take into consideration that it certainly zaps me of possible deadlift 'oomph.'

Ran into the Oly lifter again (forgot his name already LOL) and talked for like 10 minutes. He was finishing Deadlifts and asked if I wanted to take over. Unloaded and put on 135 for me. Reallllly f'ing nice dude. Discussed his problems with back squatting seeing as he Zerchers 275 for reps yet cant back squat 255. I was puzzled a bit yet gave'em my opinions regarding the problem.



Deadlifts

warm ups excluded..

365x1 @ 7....flew up so fast. he watched and said I had atleast 500 in me...LOL
405x1 @ 8....speed off the floor was quick but I didnt like it. first time handling 400+ in weeks



*Decided to test something here...Chris was like 'wtf' too when I told'em this over aim.*



Deficit deadlifts 2.5-3'' this time. stood on bigger oly plate.

405x1 @ 8....Yea wtf? LOL. Much smoother than regular.
365x4 @ 8.5



Berto rows

185x6
225x6
225x6



Seated v pulley rows

140 x 8
180 x 8
160 x 8



Close grip v pulley lat pull downs ohwutalongexercisename

100 x 8
120 x 8
140 x 8



Wide grip lat pull downs

2 x 10



Hammer curlz

50x8 PR
50x8 PR
40x8
dropset:
30x8
20x8

form was pretty solid with the 50's. really happy with muh biceptz strength...somethings finally growing and it aint my mojo!



Reverse hypers

3x8-12

Believe I set a PR on the last set.



Seated machine curls

4x8 , dropsetted last set for something along the lines of 1x10, 1x8, 1x8



Arc trainer

5 minutes of ball busting intervals



Energy: 6.5/10

Rating: 8/10

bumping to this page.

[user787877877]

hmm short legs maybe?...

My curlin strength is goin up too. There is a bright future for us Brett :D

[FATHER FLEX]

Nice deads bro. Specially the deficit deads.

[toddbz]

Nice deads bro. Specially the deficit deads.

Now correct me if I'm wrong here, but aren't defecit deads used to increase speed off the floor? If Brett is already sailing with the weight he was using then why not do conventional?

[too_small]

Gjdm.

[BaFtub]

Gjdm.

thanks.


hmm short legs maybe?...

My curlin strength is goin up too. There is a bright future for us Brett :D

that there is!


nice deads /jealous

lol dont be.


405 defecit on a 3inch box
:eek:

That is hella impressive Brett, not many teens can pull that.

thanks. i know of many teens that can pull more than that.


solid training regardless of not feeling it. do you have long arms?

yeah my arms are pretty long. makes up for my crappy arm genetics lol


Now correct me if I'm wrong here, but aren't defecit deads used to increase speed off the floor? If Brett is already sailing with the weight he was using then why not do conventional?

That's the thing Im puzzled on as well. It makes absolutely no sense, unless you factor in that perhaps my legs are stronger than my lower back thus making deficits somewhat easier since more hammies are recruited.


Nice deads bro. Specially the deficit deads.

Thanks. I was gonna shoot you a PM but Ill ask in here, would you recommend a Legs/Push/Pull type of routine? Similar to your old one? Current split's going fine Im just not smashing PR's as I thought I'd be. Not gonna bag this one yet just curious. BTW anyone else can throw their two cents in too :D



Misc Went out to late-lunch with my GF her Dad and sis at The Outback Steakhouse (First time ever!.) First time I think I was actually social with him too LOL. We 'bonded' muahaha. We all ordered the same thing too which was funny. 'Cept Brett got his Sweet Potato on the side instead of the garlic mashed taters :D

I'unno the Macros really but the Steaks were the SMALLEST damn things Ive ever witnessed. They were THINNN! Maybe 1cm thick and hardly my palm size haha. There were 3 of them so maybe 6 oz max. Sweet tater was a nice 12 oz'er though, Yum!

http://mobile.outback.com/images/feb2009_filetandshrimp.jpg Those lil buggers cept they look bigger in the pic lol

[TigerStealth]

hahaha i just got home from work at Outback and everyone was ordering the filet tenderloin and crab stuffed shrimp combo. the filet tenderloin i like 5oz raw, and yes its a very small portion. we have reduced portion sizes so we could reduce the prices on everything. it kind of sucks for me though because our menu use to be so much more expensive and i'd make more money off tips. we use to have $32 steaks but now the most expensive steak is like $23.

[Diana Meeque]

yeah my arms are pretty long. makes up for my crappy arm genetics lol



i've got pretty long arms too and there isn't a huge difference between my deficit pull and pull from the floor, i was thinking about playing with where i set my grip on the bar to try and get more legs into it. guys with long arms like us will have to start with our hips pretty high when we take a narrow grip for conventional. not that there's anything wrong with that, but i think the lower we're able to get our hips the more leg power we'd be able to produce. so i've been thinking about messing with my grip and taking it out wider than usual, that'll force me to travel more distance to get down to the bar but ideally help me get used to getting more leg drive into a normal ROM deadlift. i'm not talking about like a snatch grip, just a few inches wider than normal.

i don't really think about it while i'm at the gym, but when i think about it outside of training I notice that when I do deficit pulls I focus more on pushing myself away from the floor with the bar in my hands, whereas when i do a regular deadlift i just think about picking the weight up.

just some **** to think about

[B-Neva]

I went to outback when I was in mauii, their steaks = win. It was amazing. Too bad there isn't any around here in canada :(

[BaFtub]

hahaha i just got home from work at Outback and everyone was ordering the filet tenderloin and crab stuffed shrimp combo. the filet tenderloin i like 5oz raw, and yes its a very small portion. we have reduced portion sizes so we could reduce the prices on everything. it kind of sucks for me though because our menu use to be so much more expensive and i'd make more money off tips. we use to have $32 steaks but now the most expensive steak is like $23.

Haha I was typing a PM to you about it but Im like 'nah ill leave him be today' LOL.

Yea dude their menu's were outrageously expensive steak-wise. Then again I dont really go out to eat often as most do so Im a secluded little cave man. I was jaw dropped @ the portion size and it being $15 lol.

So 5 oz? It also came with that shrimp/crab stuff in butter but I gave it to my GF. I no likey!

(so around 30g pro/30g fat/85g cho for the meal eh.)

[Frankdaddy]

Haha I was typing a PM to you about it but Im like 'nah ill leave him be today' LOL.

Yea dude their menu's were outrageously expensive steak-wise. Then again I dont really go out to eat often as most do so Im a secluded little cave man. I was jaw dropped @ the portion size and it being $15 lol.

So 5 oz? It also came with that shrimp/crab stuff in butter but I gave it to my GF. I no likey!

(so around 30g pro/30g fat/85g cho for the meal eh.)

Sounds good, but shoudla got some cheese fries to appetize on first, I know I would love some right now :D

[theWolf247]

Deadlifts and steaks! can't get more manly :D
my dream is to someday have a 4, a 0, and a 5 anywhere near my dead numbers in life lol

[141455675]

They sound like some TINY as steaks. 1lb is where it's at!:p

The deads look solid.

As to smashign PR's like you used to...Maybe you're now the 'intermediate lifter'? It's harder to do now? Who knows. I've come across the same prob :(

[too_small]

They sound like some TINY as steaks. 1lb is where it's at!:p

The deads look solid.

As to smashign PR's like you used to...Maybe you're now the 'intermediate lifter'? It's harder to do now? Who knows. I've come across the same prob :(

1+lb steaks FTW.

He was having an off day. He said his energy was a bit lower than usual already. :p

[BaFtub]

Yea , never posted these. Only sent'em to that one dude rockin' a jesus beard. :D

Here's for you Eric, Franky, Bondons, and others who are currently prepping. Hopefully this'll serve as some motivation cuz I had no expectations of getting contest lean but I put in work each and every day hoping Id achieve something respectable.

Zak/James snapped these night before/1 day out.

http://img.photobucket.com/albums/v439/mc_reflexx/Picture419.jpg
http://img.photobucket.com/albums/v439/mc_reflexx/Picture393.jpg
Wasnt nearly lean as Semper/Berto but I had my fair share of leg veinz n striated butt cheekz. Yeah, I think I can double my efforts next go round. I know I can definitely improve my conditioning.
http://img.photobucket.com/albums/v439/mc_reflexx/Picture003.jpg
http://img.photobucket.com/albums/v439/mc_reflexx/Picture402.jpg
bam moon shot LOL
http://img.photobucket.com/albums/v439/mc_reflexx/Picture006.jpg

[IndianForeigner]

At first I thought that those were current pics of you, lol, but I'm sure that you're still pretty close to be that shredded. :) That issue with the Outback steak is one of the main reasons why I don't really like to eat out too much. I can make something just as good if not better at home for literally a third of the price

[user787877877]

At first I saw the first pic real fast and thought those were new shots...I almost **** myself at you saying you got fat..lol. yeah, you were Shredded.