Wintermule - Getting Winter Swole

[Wintermule]

My log in the workout journal section is over 20 pages so I've decided to make a new journal here, since we have a cute new section and all.

http://i15.photobucket.com/albums/a369/Krimmy/GETSWOLEMULE.jpg

STARTING STATS

Weight - ~160 (currently 159.2 according to my home scale, will get a more accurate measurement the 15th when I go to the doctor's)
Height - ~5'9-5'10 (again, will get more accurate measurement)
BF - 8-9%

Deadlift - 315
Squat - ? 185 x 14 (will be maxing out when I get 185 x 20)
Bench - 195? (doing incline now, will see what my 5RM is next chest day)

So yeah, pretty weak compared to a lot of people on here. Oh well.

My routine varies a bit each week just so that it isn't monotonous. The basic template is still:


Monday - CHEST/TRIS (switch dat dere **** up each week)

Incline Barbell 3 x 5 / Flat Barbell 5 x 5
Weighted Dips 3 x 8/Cable Flies 3 x F supersetted with Bodyweight Dips 3 x F
Skullcrushers 3 x 8-12 / One-Arm Cable Tricep Pressdowns 3 x 8-12

Tuesday - BACK/BIS

Deadlifts 5 x 5
Barbell Rows 4 x 8-12/4 x 5
Wide-Grip Chinups 3 x F
Barbell Curls 3 x 8-12

Thursday - SHOULDERS

Power Cleans 3 x 3 (might combine this day into legs/shoulders, or do cleans on leg day)
Military Press 3 x 5 (+3 pushpress reps on final set)
Side DB Raises 4 x 8-12
Bent DB Raises 4 x 8-12
Occasionally handstand pushups (against wall) 3 x F.

Friday - LEGS

Squats - take a weight, do it widowmaker style until I am able to get that weight 20 times, then up the weight 20 pounds and repeat. Once I am at 225 (at 185 now) or if I get blown out before then, I'll switch to 5x5.
Occasionally other leg work.

Leg day is practically just squats for now until I get up to a 315 1RM. Anything else just interferes with recovery time. My legs are ****ing dead as well. I usually do abs whenever I feel like, 2-3 times a week, and calves 2 a week.

GOALS BY JUNE 1:

175 pounds >10% bf

405 Deadlift
315 Squat
255 Bench

Desperately need to bring up tris and lats.

I have upped my calories since yesterday. I usually did around 3000 calories and shot for 200g protein. Now I am going for 4000 calories and 250g+ protein on off days, and 4500 calories and 300g+ protein on on days. If this proves to be too much for my body and I become dat dere Bladen_ off all the Taco Bells I will be consuming, I'll take it down a notch. The most I would want to get is about 12% bf.

I really, really dislike cardio, but I'm going to start doing it now. I am also considering GPP (General Physical Preparedness) like sled pulling or medicine ball throws/sprints.


My diet:

http://fitday.com/fitness/PublicJournals.html?Owner=wintermule

[Marco90]

first

[user787877877]

second.


EDIT: <3

[samsuperjew5]

3rd

[Wintermule]

Today is back day. I will most likely be working out with my cousin. I will start bringing an actual hand-held journal with last weeks workout written on it instead of just inputting what I did on my cell phone/attempting to memorize and then putting it down on my online journal when I get home. My goals for today will be:

BACK/BIS

Deadlifts
135 x 5
185 x 5
225 x 5
255 x 5
280 x 5 (should be fairly easy)

Barbell Rows

65 x 15 <--- warmup
95 x 8 <--- warmup
135 x 2 <--- weight acclimization
155 x 1 <--- weight acclimization
165 x 5
170 x 5
175 x F (5+) (should be fairly easy)

Wide-Grip Chinups

x10
x8
x6

Barbell Curls

30 x 10 <--- warmup
65 x 10
65 x 10
65 x 10

[user787877877]

You got this!!

But IMO I would ditch the warmup for curls. Your bis are already worked for the compounds and it will just tire you pout before the heavy sets.

[Wintermule]

You got this!!

But IMO I would ditch the warmup for curls. Your bis are already worked for the compounds and it will just tire you pout before the heavy sets.

Lel, thanks for catching that. My bis are always pumped up from the wide-grip chins before I get to the curls. Yeah, I won't be doing warmup, don't know what I was thinking.

[user787877877]

Lel, thanks for catching that. My bis are always pumped up from the wide-grip chins before I get to the curls. Yeah, I won't be doing warmup, don't know what I was thinking.

Yup, Now I want PR's Today..

Watch this to get pumped up!!

<object width="480" height="295"><param name="movie" value="http://www.youtube.com/v/tIxM2xA3utc&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/tIxM2xA3utc&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="295"></embed></object>

[Wintermule]

Won't be getting PR's in deadlift, though if I get 280 x 5 too easily I might bust out a few more reps to make that a PR. We'll see what goes on with barbell row. If I get 6+ then it'll be a PR, but my form could use some work on those, so that's why I'm sticking with that weight until it's good. Going to focus more on precise form on rows.

[ONpump17]

In!!

[HudsonHicks]

in.

and holy **** at the 140kg front squat with chains in the vid.

[Wintermule]

Well den. Not a very good workout. Though I did have a lot of energy from the increased diet.

Deadlifts

135 x 5
185 x 5
225 x 5
255 x 5
285 x 5 [PR]

All fairly easy. I went five pounds heavier than I was going to. Bunch of little ****ing ***gots and **** around me. Some were staring as I deadlifted. I had my headphones in but I can imagine their homo comments like "oh, my friend does twice that" or whatever. One of them grabbed a 10 or 25 pound plate and mimed tossing it at me while I was setting up for my last set. He didn't expect me to see it in the corner of my eye but I spun around and made eye contact with him for a few seconds. ****ing kids.

I usually don't work out this late but I was waiting for my cousin, who didn't call me. There were a ton of hotties there. I got a lot of stares and made eye contact with a lot, but I didn't talk to any because I don't like socializing at the gym. Maybe I'll have to change that, they were about my age and fairly decent girls. I guess they mirin jacked 160 pounds.

Anyway, these deadlifts ended up ****ing up my forearms because I did them raw, I guess. The rest of the workout from here on sucked because my forearms were pumped. Forgot my chalk and straps.

Barbell Rows

65 x 10
95 x 8
135 x 2
155 x 1
165 x 5 (none of these reps should be counted as good form)
170 x 5 (again, all horrible form)
135 x 10 (wasn't going to bother going for 175, the form would've been horrible).

I've been bringing the barbell to my belly button, pretty much. I feel it a lot better when during my warmup I bring it a little below my chest. I'm going to lower the weight to about 145 x 5 and work on keeping my form absolutely perfect with a squeeze at the top.

Wide-Grip Chinups

x6
x6
x3

Something like that. I recorded my workout on a piece of paper but I had it in my pocket after swimming when my pants were still wet. The ink was, apparently, not water-proof. Learn from your mistakes.

Barbell Curls

75 x 3 (no clue why I went this heavy...ugh...forearms)
65 x 6
65 x 3

Not good.

Dumbbell Curls

30 x 8
30 x 6

Weighted Hypers (decided to do some fairly good back isolation that didn't include forearms)
+25 x 10
+35 x 10
+45 x 10


Workout Rating: 4/10 --- next time, don't forget the straps.


Also, I lost my wallet. I went around extremely pissed off stomping like a ***got (not rly) because it had $40, my temps, my gym card, my school card, and various other things inside of it. I went to the front desk and asked if anyone had turned in my wallet. I'm fairly certain they think I'm mentally retarded because I always forget to bring my wallet so I have to get a day pass/always lose a ring or a watch or something/my cellphone battery dies and I have to use their phone and have to go to the front office.

They know me there.

Btw, the wallet ended up being in the little cubbeyhole above where I had put my stuff. Imagine that.

[rdrb]

In.

[user787877877]

First off LOL Louis, you always make me LOL (srs), like most workout journal are boring, but yours is great.

As far as the lifting goes: PR on deadlift so thats great! Think about it you lifted more weight on a compound lift so ur arms are more tired than last week. Don't fret if you don't hit a PR on isolations every week. As far as the BB rows, form doesn't have to be PERFECT. As long as your moving the weight safely and not putting yourself at risk of injury it should be good. I would still lower the weight to about 15lbs lower though.

The kid pretending to Throw that **** at you, **** him. he is an insecure little ****, Just keep your tunes blaring and stay in the zone. I get so many looks at my school gym it's not even funny. People make fun of me for squatting/deadlifting without shoes. They also LOL at how I grunt and **** and accuse me of using steroids when I am sipping on Xtend or drinking whey. I just give them and eye and don't peay attention. The workout is what you should be paying attention to.

Dude, go get those girls. I wish I had hot girls my age walking around the gym, it would be sort of an ice breaker. All other times girls are kinda hard to talk to IMO, but you seem to lack that problem. Just go with it and talk to them after your workout.lol.You are a good looking guy (srs)(no homo) use that **** and get em breh!!!


Keep up the good work, You are going to do great with the added calories and mentality to make gains!

[rdrb]

Also, great to see you taking diet seriously Mule, make sure you keep that up when school starts up again and don't get lazy(no hate).

[Wintermule]

First off LOL Louis, you always make me LOL (srs), like most workout journal are boring, but yours is great.

As far as the lifting goes: PR on deadlift so thats great! Think about it you lifted more weight on a compound lift so ur arms are more tired than last week. Don't fret if you don't hit a PR on isolations every week. As far as the BB rows, form doesn't have to be PERFECT. As long as your moving the weight safely and not putting yourself at risk of injury it should be good. I would still lower the weight to about 15lbs lower though.

The kid pretending to Throw that **** at you, **** him. he is an insecure little ****, Just keep your tunes blaring and stay in the zone. I get so many looks at my school gym it's not even funny. People make fun of me for squatting/deadlifting without shoes. They also LOL at how I grunt and **** and accuse me of using steroids when I am sipping on Xtend or drinking whey. I just give them and eye and don't peay attention. The workout is what you should be paying attention to.

Dude, go get those girls. I wish I had hot girls my age walking around the gym, it would be sort of an ice breaker. All other times girls are kinda hard to talk to IMO, but you seem to lack that problem. Just go with it and talk to them after your workout.lol.You are a good looking guy (srs)(no homo) use that **** and get em breh!!!


Keep up the good work, You are going to do great with the added calories and mentality to make gains!

k, me will get some numbers.

I know the kids are jealous. They stood around me as I was deadlifting. Bunch of skinny/skinny-fat ****s, they don't hurt my feelings at all, I just felt like mentioning them. It inspired me to lift more to show them off. Some people were upstairs leaning on the railing watching me too. Oh, lol, and I had 185 on there as a warmup and this old couple (like 80+) came up and went "wow, you're going to lift all of that?" I guess 285 x 5 is somewhat impressive to the New Years Resolution People. The gym was a LOT more packed at night. It's usually dead in the afternoon when I go.

There was some powerlifter guy who squatted 275 or 295 to parallel with a really wide stance. I paused for a second because I didn't think he was going to go parallel because no one at my gym ever does, but he did. Still not very heavy, he was like 200 pounds.

Anyway, I like how easy I pulled 285 x 5, I feel this higher-calorie diet is giving me a lot more energy. I'm going to be packing a lot of food to school. I have read several times that barbell rows are really more of a form exercise and cheating on them hurts you pretty badly. So I'll focus on perfect form from now on. I've plateau'd at about this weight on barbell rows, so apparently all my jerking and **** has met its halt.

[Marco90]

i hate little gangs like that (happened when i used to workout at the YMCA when i was young) they think they buff cuz they wear a wife beater

[Wintermule]

i hate little gangs like that (happened when i used to workout at the YMCA when i was young) they think they buff cuz they wear a wife beater

I wear a wifebeater everyday to the gym. Me so buff.

[7399martyn]

I have read several times that barbell rows are really more of a form exercise and cheating on them hurts you pretty badly. So I'll focus on perfect form from now on. I've plateau'd at about this weight on barbell rows, so apparently all my jerking and **** has met its halt.

im going to the gym in an hour for my back workout, any tips to keep the form right on the rows?

and GJDM on the deadlift PR, also those skinny ***gots wont last a month at the gym.

[Charge]

When do you want to do that squat off mule?

[Wintermule]

When do you want to do that squat off mule?

Friday.

I would usually wait a day after back day to do shoulders, but Boris is picking me up tomorrow and I haven't seen him in a while so I'm gonna work out wit dat dere boi.


Power Clean

135 x 5
155 x 3
170 x 3 [PR, bad from though. I might keep this weight and work on form before going up.]

Strict Military Press

45 x 10
85 x 8
105 x 5
115 x 3 (then 3 reps push-press)

Side Laterals

20 x 10
25 x 10
30 x 8 [PR]
20 x 10


Bent-Over Raises

20 x 10
20 x 10
15 x 15
20 x 10

My form on raises is ****. I'm going to lower the weight to 15 pounds and work on making sure the form is perfect. I won't worry if it's too light tomorrow or anything. If it is light I will go up to 20 pounds. I was watching a vid by Charles Glass on bb.com earlier and he was saying that weight isn't that important on DB raises if you have perfect form to hit the delt exactly.

Next workout will be:

Power Clean

135 x 5
155 x 4 [PR]
170 x 3 [got this before but my form was horrid. Will make sure my form on this is good]

Strict Military

45 x 10
85 x 5
110 x 5
115 x 5
120 x 3 (then 3 reps push-press)

(possibly expecting too much here...)

Side Laterals

15 x 8-15
15 x 8-15
15 x 8-15
15 x 8-15

Bent DB Raises

15 x 8-15
15 x 8-15
15 x 8-15
15 x 8-15

[Charge]

Friday.

I would usually wait a day after back day to do shoulders, but Boris is picking me up tomorrow and I haven't seen him in a while so I'm gonna work out wit dat dere boi.

K, will do. Anyways I know you don't lie on your lifting stats and I see no point in lying/making e-stats, so this should be fairly interesting.

[Wintermule]

K, will do. Anyways I know you don't lie on your lifting stats and I see no point in lying/making e-stats, so this should be fairly interesting.

Want me to get a vid breh? I take pauses inbetween each rep in case you didn't know, taking a couple breathes.

How many do you think you could get? Just so I have some concrete number for me to beat. :)

[Charge]

Want me to get a vid breh? I take pauses inbetween each rep in case you didn't know, taking a couple breathes.

Sure man, I should take one as well to make it a bit more interesting. And the pauses are fine, I would probably be taking longer pauses than you anyways. lol

While I'm at it I should probably record my other lifts.

[DatTeenLifter]

subbed


your fkin journal is making me lmfao

[T-REXXX]

I got a lot stronger then you while I was on this 5x5.. Before we were about the same now, just a pretty big difference... Anyway gl brother

[user787877877]

k, me will get some numbers.

I know the kids are jealous. They stood around me as I was deadlifting. Bunch of skinny/skinny-fat ****s, they don't hurt my feelings at all, I just felt like mentioning them. It inspired me to lift more to show them off. Some people were upstairs leaning on the railing watching me too. Oh, lol, and I had 185 on there as a warmup and this old couple (like 80+) came up and went "wow, you're going to lift all of that?" I guess 285 x 5 is somewhat impressive to the New Years Resolution People. The gym was a LOT more packed at night. It's usually dead in the afternoon when I go.

There was some powerlifter guy who squatted 275 or 295 to parallel with a really wide stance. I paused for a second because I didn't think he was going to go parallel because no one at my gym ever does, but he did. Still not very heavy, he was like 200 pounds.

Anyway, I like how easy I pulled 285 x 5, I feel this higher-calorie diet is giving me a lot more energy. I'm going to be packing a lot of food to school. I have read several times that barbell rows are really more of a form exercise and cheating on them hurts you pretty badly. So I'll focus on perfect form from now on. I've plateau'd at about this weight on barbell rows, so apparently all my jerking and **** has met its halt.
Alright sounds good on the form. And I can't wait for the new years people so I can lift light weight and make them think it is heavy as fack :D

[EC_Muscle]

Alright sounds good on the form. And I can't wait for the new years people so I can lift light weight and make them think it is heavy as fack :D

this....well not rly


cool journal btw mule, hope you reach your goals !

[Wintermule]

I got a lot stronger then you while I was on this 5x5.. Before we were about the same now, just a pretty big difference... Anyway gl brother

you = powerlifting manlet 18 year old
me = not

Me eating 4000-4500 calories a day now...we'll see who's stronger in a few months. <3 I expect in a week or so my parents will not be amused by my milk consumption.

[user787877877]

you = powerlifting manlet 18 year old
me = not

Me eating 4000-4500 calories a day now...we'll see who's stronger in a few months. <3

But me= 16year old bodybuilder who is making size gains too on a powerlifting split...HINT HINT

[MuScLe.BoI]

howd u get bench so high

immstuck at 135 cant get that **** up

[user787877877]

howd u get bench so high

immstuck at 135 cant get that **** up

My Pedo Senses are tingling

[Wintermule]

I was thinking of eating until I got to 5000 calories, but that is a bit excessive...no point becoming a fatass and gaining no more muscle than I otherwise would. I'll stick with around 4000.

[user787877877]

I was thinking of eating until I got to 5000 calories, but that is a bit excessive...no point becoming a fatass and gaining no more muscle than I otherwise would. I'll stick with around 4000.

Good Idea, I think 5000 is way too much. If you put on too much fat though decrease by 300.

[DatTeenLifter]

strong barbell rows

[EC_Muscle]

I was thinking of eating until I got to 5000 calories, but that is a bit excessive...no point becoming a fatass and gaining no more muscle than I otherwise would. I'll stick with around 4000.

thats how much it takes for me, lik 4,500 cals, something like that

[Wintermule]

I'll probably end the day with:


4,023 calories: 160g fat; 331g carbs; 323g protein

Question about macros. Say I was to bulk with 40/40/20. Would that mean I would eat 40 grams of carbs, 40 grams of protein, and 20 grams of fat. Or would that mean 40% of my total calories are from carbs, 40% total from protein, and 20% total from fat? Because that would be really low fat, fat adds a lot more calories than, say, protein.

[EC_Muscle]

I'll probably end the day with:


4,023 calories: 160g fat; 331g carbs; 323g protein

How tall are you ?

[Wintermule]

How tall are you ?

5'9-5'10.

[EC_Muscle]

5'9-5'10.

nice


EDIT: How about checkin out mah journal?

[Wintermule]

nice


EDIT: How about checkin out mah journal?

Will do.

[EC_Muscle]

Will do.

everyone will be liek "ooohhh mule posted in this thrad, must be epic!"

[user787877877]

I'll probably end the day with:


4,023 calories: 160g fat; 331g carbs; 323g protein

Question about macros. Say I was to bulk with 40/40/20. Would that mean I would eat 40 grams of carbs, 40 grams of protein, and 20 grams of fat. Or would that mean 40% of my total calories are from carbs, 40% total from protein, and 20% total from fat? Because that would be really low fat, fat adds a lot more calories than, say, protein.

It's percentages...and Protein looks pretty high though for your weight. IMO I would lower 100g of it and add them to the carbs and fat. But that's just me your body can only synthesize so much protein..it is much cheaper to get thee calories from carbs and fat..your mom will love you for saving her money (srs)

[Wintermule]

It's percentages...and Protein looks pretty high though for your weight. IMO I would lower 100g of it and add them to the carbs and fat. But that's just me your body can only synthesize so much protein..it is much cheaper to get thee calories from carbs and fat..your mom will love you for saving her money (srs)

100g of it is from shakes and another 130 is from milk. Milk isn't that expensive, I just go through it so fast that it becomes expensive.

I might as well just start injectin dem dere roids for increased protein synthesis.

[MuScLe.BoI]

yo fool answe me

[user787877877]

100g of it is from shakes and another 130 is from milk. Milk isn't that expensive, I just go through it so fast that it becomes expensive.

I might as well just start injectin dem dere roids for increased protein synthesis.

Well the protein your body doesn't use your body will just **** out, I would eat 250g at the most. Add the rest to carbs and fat you will have crazy energy.

[DatTeenLifter]

yo fool answe me

who are you

[Wintermule]

Well the protein your body doesn't use your body will just **** out, I would eat 250g at the most. Add the rest to carbs and fat you will have crazy energy.

I'll keep the protein high for a while and see how it goes.

[user787877877]

who are you

he's a pedophile.

[DatTeenLifter]

he's a pedophile.

u serious?

[user787877877]

u serious?

Most likely.

Judging by his join date, being in the red, and having a small child as his avatar, along with that cheesy name to draw in prey...hes either a pedophile or a horrible troll trying to get into the green.

[T-REXXX]

you = powerlifting manlet 18 year old
me = not

Me eating 4000-4500 calories a day now...we'll see who's stronger in a few months. <3 I expect in a week or so my parents will not be amused by my milk consumption.

doesn't matter, I only got 4 more weeks of pling, then 12 weeks of bulking with a 4 day split, your gonna gain a lot more fat with 4500 cals considering youre maitence is prob 2600...

[rdrb]

How much milk are you having? :/

[ChorizoFit]

Wow...you do really really low volume.

[user787877877]

Wow...you do really really low volume.

you should see my journal :/

[Wintermule]

doesn't matter, I only got 4 more weeks of pling, then 12 weeks of bulking with a 4 day split, your gonna gain a lot more fat with 4500 cals considering youre maitence is prob 2600...

I'm keeping it to 4000. And me won't do fat, I'll do dat dere cardio and lower the calories if I become a fatty mcfat.

You will never, never be as strong as me.


How much milk are you having? :/

A gallon a day. Something wrong with that?

[Mayhem Monkey]

I'm keeping it to 4000.


here are your macros if you want 40/40/20:

400 grams of protein a day = 1600 cals a day = 40% of 4000
400 grams of carbs a day = 1600 cals a day = 40% of 4000
88.8 grams of fat a day = 800 cals a day = 20% of 4000

[Wintermule]

Thanks.

That would require a really, really strict diet to keep my fat that low. I get about that much fat from milk alone.

[Mayhem Monkey]

Thanks.

That would require a really, really strict diet to keep my fat that low. I get about that much fat from milk alone.

get fat-free milk?

[T-REXXX]

I'm keeping it to 4000. And me won't do fat, I'll do dat dere cardio and lower the calories if I become a fatty mcfat.

You will never, never be as strong as me.





lol? But I'm stronger already.. Confused

[Wintermule]

get fat-free milk?

I would rather drink my own piss than fat-free milk, but that fat-free milk has slightly more calories.


lol? But I'm stronger already.. Confused

Maybe I'm destating, and actually bench, squat, and deadlift hundreds of pounds more than you would ever achieve ever.

[T-REXXX]

I



Maybe I'm destating, and actually bench, squat, and deadlift hundreds of pounds more than you would ever achieve ever.

wtf?....

[Wintermule]

My penis and my bladder hurt.

why.



I AM NOT AMUSED ATM.

My body is falling apart.

[T-REXXX]

louis when you say for examples

"Deadlift 5x5" are you ramping the weight ? or are you doing working sets of the same weight?

[Wintermule]

louis when you say for examples

"Deadlift 5x5" are you ramping the weight ? or are you doing working sets of the same weight?

Ramping.

Images of kidney stones and my penis turning gangrene and falling away and testicular cancer and explosive poopies are flooding my mind breh.

[rdrb]

A gallon a day. Something wrong with that?

I guess not? You seem to be doing well with it so it's cool but a lot of people just don't consider milk to be a high-quality protein source or w/e but it's cool if that works for you.

[LeantoMean]

Preeety gud log, pretty funny too lol. Keep it up brah =[)

[Wintermule]

I guess not? You seem to be doing well with it so it's cool but a lot of people just don't consider milk to be a high-quality protein source or w/e but it's cool if that works for you.

Thanks man.

Milk has whey and casein in it, right? Isn't milk what whey is derived from? Or is whey derived from cheese or grain or something? Can't recall.

[Marco90]

Thanks man.

Milk has whey and casein in it, right? Isn't milk what whey is derived from? Or is whey derived from cheese or grain or something? Can't recall.

milk is 80% casein, the rest is whey, whey IS derived from milk, its the bi-product of making cheese, hence cheese is the casein

[Wintermule]

milk is 80% casein, the rest is whey, whey IS derived from milk, its the bi-product of making cheese, hence cheese is the casein

You're the byproduct of cute.

[Marco90]

You're the byproduct of cute.

oh rly?

[user787877877]

Thanks.

That would require a really, really strict diet to keep my fat that low. I get about that much fat from milk alone.

So up the fat and drop some protein IMO.

[Wintermule]

So up the fat and drop some protein IMO.

what?

Breh, I'll keep it the same. Why you tryin to wreck mah style. 40-40-20 is recommended for bulking, isn't it? At 4000 calories I should be getting about 400g protein and 400g carbs, I'm getting less and more from fat. I'm eating less protein than I otherwise would.

Or is 40-40-20 for cutting?

[Marco90]

what?

Breh, I'll keep it the same. Why you tryin to wreck mah style. 40-40-20 is recommended for bulking, isn't it? At 4000 calories I should be getting about 400g protein and 400g carbs, I'm getting less and more from fat. I'm eating less protein than I otherwise would.

Or is 40-40-20 for cutting?

thats bulking
cutting is somewhere around 50 - 30 - 20

[user787877877]

My penis and my bladder hurt.

why.



I AM NOT AMUSED ATM.

My body is falling apart.


what?

Breh, I'll keep it the same. Why you tryin to wreck mah style. 40-40-20 is recommended for bulking, isn't it? At 4000 calories I should be getting about 400g protein and 400g carbs, I'm getting less and more from fat. I'm eating less protein than I otherwise would.

Or is 40-40-20 for cutting?


Look above.. It could have something to do with the crazy high protein your taking in...would put strain on your bladder and kidneys...Jus sayin'

[Wintermule]

Look above.. It could have something to do with the crazy high protein your taking in...would put strain on your bladder and kidneys...Jus sayin'

Give dat dere body some time to adjust to it. I'm just eating more than I use to. We'll see what's going on. My protein isn't crazy high compared to a lot of people, it's just high compared to what I use to take in.

[user787877877]

Give dat dere body some time to adjust to it. I'm just eating more than I use to. We'll see what's going on. My protein isn't crazy high compared to a lot of people, it's just high compared to what I use to take in.

Okay, If it doesn't go away in a week I would start to lower it a bit.

[EC_Muscle]

Give dat dere body some time to adjust to it. I'm just eating more than I use to. We'll see what's going on. My protein isn't crazy high compared to a lot of people, it's just high compared to what I use to take in.

nice

[Charge]

Kidney stones can be caused by a combination of a high protein diet and lack of water in the body. If you piss one out will you keep it?

[saintjames1122]

Drinking milk in excess amounts brings you at a much higher risk of getting kidney stones. True story.

[Wintermule]

Drinking milk in excess brings you at a much greater risk of getting swole as well. I'm hardly the only person who drinks this much milk. Though I never do drink water except when I'm working out. Might as well start and consistently drink my creatine.

Amusing Story of the Day: Boris is writing down his workout in his journal and I'm talking to him. Some girl walks over and says hi to him. He knows her from school. She's a solid 6/10, nice slender body, pretty tall. They talk for a bit about how she is doing sprints and I chime in "When I was working out with my cousin we were doing sprints and he vomited everywhere. Yeah, marines, it's pretty common for them to just vomit on the side of the road and keep running. My friend told me this story about when he was in the marines, this one guy drunk this red energy drink before running with some new recruits. He ended up vomiting on the side of the road and it was all red. One of the trainees was like 'OMG, YOU'RE PUKING BLOOD' and the marine went "THAT'S NOT BLOOD, THAT'S CONFIDENCE, AGGGHHH" and kept running."

She was not amused. She was really nice though so she just said bye to Boris and walked away. Boris was not admirin my lady skills. I figure a nice story is better than just standing there staring at her, but I suppose "hey, I'm Louis' works too.

I'm going to cut power cleans out of my routine, I think. I'm a bodybuilder, not an athlete, and power cleans wear me out.


POWER CLEANS

135 x 6 [PR]
155 x 4 [PR]
175 x 0
175 x 0 (should've stuck with 170, I figured a 5 pound increase wouldn't matter)


Strict Military Press

45 x 10
85 x 5
105 x 3
115 x 5 [PR from last week, not a PR from my old workout though]
120 x 4 [same as above] (slight leg drive on last rep once it got stuck halfway up)
155 x 2 (pushpress) [PR]

Side DB Raises

15 x 10
20 x 8
20 x 8
20 x 10

Reverse Pec Dec Flies

not sure. I just did a bunch. Boris kept pushing me to do one more.

One-Arm Cable Tricep Pushdowns

right......left
15 x 12/15 x 12
20 x 8/ 20 x 7.5 (didn't lock out at the end)
25 x 4 [PR]/25 x 4 [PR]

[user787877877]

OMFG Louis you make me crack up so much. I am the same way, just blurting weird/creepy **** out at the wrong time on purpose just for my personal LULz. My friends get it though so It's funny.

And those are some impressive Push presses and militaries, keep up the good work breh, I see the PR's coming!

[Charge]

I'm going to cut power cleans out of my routine, I think. I'm a bodybuilder, not an athlete, and power cleans wear me out.


BBers are a type of athlete.

[Wintermule]

BBers are a type of athlete.

Sigh.

[Charge]

Sigh.

*moan

[justin94]

what?

Breh, I'll keep it the same. Why you tryin to wreck mah style. 40-40-20 is recommended for bulking, isn't it? At 4000 calories I should be getting about 400g protein and 400g carbs, I'm getting less and more from fat. I'm eating less protein than I otherwise would.

Or is 40-40-20 for cutting?I dunno, but 50/30/20 worked well for me, 400 grams of protein for your bodyweight is... more than twice as much, I think its overkill for 160lb's.

Btw, how much milk you drink a day?

[Wintermule]

I dunno, but 50/30/20 worked well for me, 400 grams of protein for your bodyweight is... more than twice as much, I think its overkill for 160lb's.

Btw, how much milk you drink a day?

Better overkill than underkill. Even if I don't absorb 100g of the protein, I'll still be over maintenance.

I drink about a gallon a day. My parents were worried about my health due to all the milk I drink, because I went through two gallons in one and a half days. Maybe it's one of the reasons behind my acne, but swoleness > acne. Even if it puts you at a greater risk for kidney stones, plenty of people take in a gallon of milk a day or more. Sure it's probably not healthy, but bodybuilder diets rarely are. One of the main things Mark Rippetoe has people do is drink a gallon of milk a day.

[Wintermule]

When I get a job I'll start buying steaks and **** every once in a while. I'll eat more food. But for the average trainee it is extremely hard to get in 4000 calories, so a good 2000 from milk is good. I doubt I'll do a gallon of milk for a long period of time. Or if I do I might start getting raw milk. Plus, goat milk is easier to digest. This homogenized pasteurized **** is kind of the equivalent of McDonalds to a steak when it comes to raw milk.

Just for you guys.

If blood starts spurting out of my penis, I'll stop drinking milk.

From Mark Rippetoe:


The deal with saturated fat is that, above all, it is not poison. No study in existence has ever shown that saturated fat causes CVD, and its presence in a food that is useful should not prevent you from using in your diet. No one is suggesting that you get half of your calories from the "butter" they use on movie popcorn, but whole milk for a growing young lifter is much more more valuable than the fat it contains is dangerous. Milk is quite literally better than steroids for a novice lifter to grow on, and no supplement produces the same effect.

[Helacool3]

IN. I was drinking that amount or more when I was bulking of whole milk...**** got expensive and my parents were not paying for it like yours lol. now I limit myself to 8 cups MAX a day of 2%.

[xx0725]

Better overkill than underkill. Even if I don't absorb 100g of the protein, I'll still be over maintenance.

I drink about a gallon a day. My parents were worried about my health due to all the milk I drink, because I went through two gallons in one and a half days. Maybe it's one of the reasons behind my acne, but swoleness > acne. Even if it puts you at a greater risk for kidney stones, plenty of people take in a gallon of milk a day or more. Sure it's probably not healthy, but bodybuilder diets rarely are. One of the main things Mark Rippetoe has people do is drink a gallon of milk a day.

Some people can handle a gallon a day and some can't. If you're predisposed to kidney stones, that much calcium could be a very bad idea.

You're right that the acne is probably an outward indicator of inward distress.

[Wintermule]

Some people can handle a gallon a day and some can't. If you're predisposed to kidney stones, that much calcium could be a very bad idea.

You're right that the acne is probably an outward indicator of inward distress.

My mother also has acne and she's 43, I had acne before I consumed large amounts of milk, and my brother has acne and he's 21 and doesn't weightlift nor drink nearly as much milk as me.

[Helacool3]

My mother also has acne and she's 43, I had acne before I consumed large amounts of milk, and my brother has acne and he's 21 and doesn't weightlift nor drink nearly as much milk as me.

When I drank that much milk per day it had the opposite effect on me and it literally cleared up my acne for the most part...so everyone is different.

[Wintermule]

I'm going to the doctor Jan. 15th for gyno/acne.

Hopefully parents won't ask my doctor if the milk is dangerous for me, he'll probably be an ******* and say yes to save his own ass in case something does end up happening.

[Loctus]

**** milk, what are you drinking that **** for? Listen to Arnold, "Milk is for babies, when you grow up you have to drink beer".

I had lots (LOTS) of acne, then my schooldoctor gave me some tetracycline and SHABLAM I'm ****ing acne free, no change in diet whatsoever.

[Wintermule]

**** milk, what are you drinking that **** for? Listen to Arnold, "Milk is for babies, when you grow up you have to drink beer".

I had lots (LOTS) of acne, then my schooldoctor gave me some tetracycline and SHABLAM I'm ****ing acne free, no change in diet whatsoever.

Beer and a steak breh?

[Loctus]

Beer and a steak breh?

Steak and steak sounds pretty much optimal to me :D Don't like beer..

[Wintermule]

Yesterday's diet (on day):


3,752 calories: 154g fat; 313g carbs; 285g protein



Should have gotten more. Got too lazy to drink my shake before bed. 40g of protein is a big difference, but it's not going to hurt me, I don't think. Besides, is all that whey even used when you're sleeping?


Diet so far today (off-day, going for 3500 calories and 250+g protein):

4 eggs, scrambled
2 pieces wheat bread
2 cups 2% milk
1 yogurt, strawberry
1 banana

958 calories: 34g fat; 113g carbs; 55g protein (I believe breakfast should be about 25% of your total calories for the day, so that's all good)


I might go to the gym today and do some cardio. I am in desperate need of SOME cardiovascular health. I will probably either do legs tomorrow or Saturday (for Charge and his squat competition with 185xF)

[Helacool3]

Yesterday's diet (on day):


3,752 calories: 154g fat; 313g carbs; 285g protein



Should have gotten more. Got too lazy to drink my shake before bed. 40g of protein is a big difference, but it's not going to hurt me, I don't think. Besides, is all that whey even used when you're sleeping?


Diet so far today (off-day, going for 3500 calories and 250+g protein):

4 eggs, scrambled
2 cups 2% milk
1 yogurt, strawberry
1 banana

958 calories: 34g fat; 113g carbs; 55g protein (I believe breakfast should be about 25% of your total calories for the day, so that's all good)


I might go to the gym today and do some cardio. I am in desperate need of SOME cardiovascular health. I will probably either do legs tomorrow or Saturday (for Charge and his squat competition with 185xF)

154g of fat...why?

[Wintermule]

154g of fat...why?

Milk, flaxseed oil (which I threw away because it's like 4 months past its expiration date, and I left it out on the counter all night), and peanuts. Not like I was eating a **** load of whoppers or whatever.

[Wintermule]

I think I only ended up eating about 3000 calories yesterday, maybe around 220g protein. Here is my fitday, but I didn't record a binge of crackers, pepperoni, and cheese:

http://fitday.com/fitness/PublicJournals.html?Owner=wintermule

Gotta do better.

Today is the 185 x 20 squat. Getting it on vid.

[Wintermule]

Meh.

Back Squat

45 x 15
95 x 15
135 x 12
165 x 8
185 x 15 (PR +1 rep)
185 x 0

You can see how slow I did the last set. Like ten seconds inbetween each rep. It felt heavier than usual and I had a huge pain in my right foot while doing it, plus I was distracted and not completely into it. Disappointed that I didn't get 20 (you can see how I goodmorning'd that last one up) I went after like a 20 second break back to the rack to do another 5, and ended up having to dump it at the bottom infront of the biggest personal trainer in the gym. Which was lame. I guess it was stupid for me to assume I would get 20, though, which is a big jump from 14.

Good Mornings (long time since I did these)

45 x 8
95 x 6 [PR---kinda hard]
135 x 5 [PR---fairly easy]


Calf Raises

24 steps, 3 reps each foot per step


Interesting story of the day: I was driving around and I stopped at my grandma's before heading to the gym and I got some coffee. My cousin was there and she had a 15 year old spanish girl with her who was a solid 7/10 with a nice rack. The girl kept asking questions about me to my cousin and my cousin was telling her how "my arms used to be like twigs until I started punching on this dummy" (referring to the BOB punching bag that I never use) and stuff like that. I expect that the girl will ask my cousin for my phone number, judging from her shy smile and **** when I said bye, after which I will, of course, PIITB her spanish petuniabum. I am excited for her plump spanish lips to make a blumpkin upon my penor.

Also, there was a big swim meet going on at my gym's pool between the two huge rival schools, Stow and Cuyahoga Falls, both of which I went to. I just lingered around shirtless and talked to some people I know, but it was boring as ****. Plenty of people saw me shirtless and I believe they either 'mired, or they did not.

I need to make sexy time soon, my penis is squirming in anticipation. The funniest thing is that the girl's name is Stephanie. My older brother is dating a Colombian girl named Stephanie.



The video is uploading slowly. It's 53 mb. Should be done in about 30 mins to an hour.

[Wintermule]

Says "vid not yet processed". Meh, wait for it.

aslvke6OyaM

[rdrb]

Good job. Should we neg you still, I mean you did get a PR? Lol.

[Wintermule]

Good job. Should we neg you still, I mean you did get a PR? Lol.

Go ahead and do wut u want breh.

[rdrb]

Go ahead and do wut u want breh.

I won't neg you. ;) You better get the Stephanie chick's # tho.

[Wintermule]

If she doesn't ask for mine first, I'll ask for her's.

[Wintermule]

****, forgot to add calves. I'll edit it in there.

Calves

24 steps, 3 reps each foot per step

[FurkinBeast]

Sub'd.















brah.:)

[Wintermule]

http://i15.photobucket.com/albums/a369/Krimmy/100_1230.jpg
http://i15.photobucket.com/albums/a369/Krimmy/100_1249.jpg

The acne is strong in this one.

Gonna go shave now. :(

[Wintermule]

strong date.

strong acne.

http://i15.photobucket.com/albums/a369/Krimmy/100_1256.jpg

[user787877877]

Good job on the PR's, don't be mad that you didn't get 20, as long as you progress you are good. But damn man, those were some serious gaps in between reps, I would try to lower that rest time.

As far as pictures, you are looking great bro, I wish I could stay as lean as you do. Your waist is really small and that ectomorph body structure is going to look great slabs of muscle placed on it! I also see a great chest and I can tell that it's going to blow up soon. And wtf man? Acne isn't bad at all..Means all that test is being produced! ;) keep it up breh, you're looking great!

[TheBillDozer04]

ewww

[tund3]

that's some serious acne breh. If only you were black, then they wouldn't be noticeable. You should consider a negroplasty if whatever the doc prescribes doesnt work.

[Wintermule]

that's some serious acne breh. If only you were black, then they wouldn't be noticeable. You should consider a negroplasty if whatever the doc prescribes doesnt work.

u mirin acne?

GOing to the doctor the 15th for it.

I ****ing have gyno in my right tit and acne, I might as well just get on the prohormones anyway.

[user787877877]

u mirin acne?

GOing to the doctor the 15th for it.

I ****ing have gyno in my right tit and acne, I might as well just get on the prohormones anyway.

Um I know this wasn't serious, it will only make it worse...

[samsuperjew5]

This^


<3

[Loctus]

lol @ you thinking your acne is bad. Seriously. This is my back like 2 years ago:

http://img101.imageshack.us/img101/664/31584904jt5.jpg

[samsuperjew5]

Your ears are red...

[Wintermule]

lol @ you thinking your acne is bad. Seriously. This is my back like 2 years ago:

http://img101.imageshack.us/img101/664/31584904jt5.jpg

Dayum Ant-son-on-ton.

The doctor cleared that **** up?

[Loctus]

Dayum Ant-son-on-ton.

The doctor cleared that **** up?

Yeah mayne. I never took my shirt of in public even though my body is blazin' (no brag) (edit: It wasn't blazin' back then though..)

It has been better for the last year or so, atleast I could let girls see my back when I banged them (well, not while I banged them, I'm not sure how I would have to twist myself to make them see my back while receiving my penor).

Now I've been on medication for it for about 40 days and I have 60 to go, and it's pretty much all gone. Now I just get a few zits here and there, so I'm just waiting for teh scars to fade away. Spring and summer of 09 is going to be epic.

[Wintermule]

Need more pics of said blazing bod.

And ****, I ****ing hate the word zit. It's just such a nasty word.

Zit.

[saintjames1122]

Nice job on the squats, the first 14 looked easy as hell man. It also seemed that you went alot deeper on the last couple of reps. So if you kept up your normal depth you could have got 1-2 more.

Also, from all the pics i have seen on you, you do not have gyno. Also dam good chest you got there petuniabum.

EDIT: A front relaxed pic would be a better judge of said gyno or not.

[Loctus]

Need more pics of said blazing bod.

And ****, I ****ing hate the word zit. It's just such a nasty word.

Zit.

brb abusing KVK lightning

http://bodyspace.bodybuilding.com/img/user_images/growable/2008/08/05/101337/profilepic/2175262orig.jpg



EDIT: A front relaxed pic would be a better judge of said gyno or not.

He does not have gyno, no way. Look at his sidechest the page before this one.

What're you smoking Louis?

[Wintermule]

I 100% definitely have a bump under my nipple and it is fairly sensitive. However it is not visible unless you look at it from a certain angle extremely intensely, according to my workout partner.

[Loctus]

I 100% definitely have a bump under my nipple and it is fairly sensitive.

You are 16, chillax man. It's puberty.

[765]

calm down dude its just acne

you definetely dont have gyno

i would shower twice a day, clear the acne right up

[Wintermule]

calm down dude its just acne

you definetely dont have gyno

i would shower twice a day, clear the acne right up

I do wash it fairly often. It gets good, then it gets bad, then gets good, then gets bad. My brother has acne like mine that doesn't go away and he's 21, and my mom still has acne. Doctor will check out the gyno/SUPER BREAST CANCER KILLER TUMOR/whatever. I'm just curious to see what it is. I'm not horrible self-conscious about my acne or anything, like I said, I was hanging out at the pool shirtless watching the swimming match while two schools (everyone else was wearing clothes) were situated around me. It's just something I would rather not have.

[Wintermule]

Prob taking the next two days off and just get back onto my normal schedule when school restarts.

Monday Chest attempt:

Incline Barbell Bench

45 x 10 <--- w/u
95 x 5 <--- w/u
115 x 5 <---w/u
135 x 2 <--- weight acclimization
150 x 5
155 x 5 (+2 rep PR)
160 x 5 (+5 pound PR---would've gone for 155 x 5 but I think I could get 155 x 5 last chest workout if I hadn't worked out shoulders/tris two days before)

Weighted Dips

35 x 5
45 x 5
55 x 5

Decline Crunches (dumbbell behind head---will start with like five pounds, since dumbbell behind head is a LOT harder than plate on chest)

[piszczel]

Missed this, subbed.

[NathanielS]

Muleyyyy brosephhh I noticed you're eating over 3000 cals a day rather regularly. Have you calculated that you need over that much per day or is this a guesstimation or trial and error?

[Wintermule]

I want to lift today. I'll do chest today instead.

I wasn't gaining all that fast so I decided to up the calories. If I end up getting dat dere fatarooni I'll cut down.

[Wintermule]

Every time I go downstairs to eat my stepdad calls out "here comes Louis, it must be feeding time." He repeats this at least three times so we can all hear his hilarious joke. This happens at least five times a day. One of these days I'm gonna snap and slam his head through the ****ing wall, I swear to god. We were playing darts downstairs and I wanted to nail him in the back of the head.

[Helacool3]

Every time I go downstairs to eat my stepdad calls out "here comes Louis, it must be feeding time." He repeats this at least three times so we can all hear his hilarious joke. This happens at least five times a day. One of these days I'm gonna snap and slam his head through the ****ing wall, I swear to god. We were playing darts downstairs and I wanted to nail him in the back of the head.

be glad he pays for your food;)

[Wintermule]

be glad he pays for your food;)

He can still pay for my food, but shut the **** up. I don't know how it's possible to be as dense as this guy. I clearly explain to him how annoying his **** is, and he says "I'm just joking around". Yeah, no ****. It's still not funny.


I did chest today. Probably wasn't a good idea because I did tris two days ago. But I still hit a PR on incline.


CHEST

Incline Barbell

45 x 15
95 x 8
145 x 5
150 x 5
155 x 3 (PR. +1 forced rep to make it 4)

Next week I'll go for 150 x 5 155 x 5 160 x 5, since my triceps probably held me back this time. If 155 x 5 is too hard I'll make it 150 x 5 155 x 5 150 x 5 or something.

Pec Dec Flies

175 x 2 (decided it was really uncomfortable so I stopped)

Dumbbell Flies

15 x 10

Also felt pretty uncomfortable. So, I finally decided what I wanted for my superset...

Cable Flies (superset 1)

20 x 10 (failure)
20 x 9 (failure)
20 x 8 (failure)

Dips (superset 2)

bodyweight x 12 (failure)
bodyweight x 12 (failure)
bodyweight x 8 (failure)



Abs

Incline Leg Raises

x 20

Crunches (one leg up, makes them harder. Slow, full contraction hold)

x 20

Hanging Leg Raises

x 12 (I don't like the one thing I use it on, I have to use momentum, and I know my abs are strong enough that I shouldn't have to. There is a captain's chair station in the circuit area that is a lot better and I'll start using that)


I will do the dips + cable flies superset next week instead of weighted dips. Or should I just keep up with weighted dips?

CHEST/TRIS/ABS

Incline Barbell

My shoulders were hurting from me doing various gymnastic exercises on Saturday, but I still hit a good PR. Did 5x5 today instead of 3x5, maybe that's why I got the PR---no difficult sets beforehand. Still, it's a PR.

45 x 10
95 x 5
115 x 5
135 x 5
160 x 4.5 [PR] (spotter helped, got it only half-way up---I forget, if you can't lockout, which muscle group is too weak? Tris?)

Weighted Dips

b/w x 5
+25 x 5
+35 x 5
+45 x 5
b/w x 15 (focus on tris)

One-Arm Tricep Pushdowns

Don't recall. Didn't write it down. Didn't hit a PR though.

Hanging Leg Raises

x10
x15 (with slight rest period)
x16 (with slight rest period)

30 minutes conditioning---back handsprings, tornado kicks, au batidos, handstands, vertical leaps, handstand pushups against wall (x8, x5), 60 second frog tuck (took several sets to build up to 60 seconds, I got maybe 15 seconds at a time at the most) Will start doing this pretty often.



Slightly Interesting Story of the Day: Bunch of people were watching me do my little gymnastics. These kids about my age, two guys and one girl (not very hot) were watching me and then started trying to do the **** I was doing and failed horribly. I ignored them. They would do handstands for like 2 seconds then fall (which isn't much better than me, my handstands suck ass, I need more balance). When I did some au batidos they were like "Holy ****, I can't do that." I felt kinda cool. Various people doing cardio upstairs would watch me, or people would come to the door of the auxiliary gym and watch.

[Loctus]

GJDM!! Good benching brah! And yeah, it's the tri's that lock out.

Nice dips btw, stop being strong plz. (srs)

[Wintermule]

I have bitch triceps. I'm going to have to throw in skullcrushers or close-grip bench press. I like one-armed tricep pushdowns but they're not really a strength exercise. Though I guess dips could be my tri strength exercise...ugh.

Thanks, dat dere anton.

So far I've been able to increase 5 pounds on incline per workout, though I haven't always gotten the x5. I'm curious what my flat bench 5RM is, but I want to keep doing incline...

[DatTeenLifter]

great job on inlcine and sweet dips man!

also get your incline bench to 200+ and i guarenttee u your tris will get bigger/stronger. other than keep up the good work.

[Helacool3]

he is right, those are some strong dips louis. I couldn't pull that off.

and I want to know your max on flat:)

[Wintermule]

When my 5RM on incline is 200 or 225, I'll switch to flat for two weeks or so, then max out, then go back to incline. Hopefully I can get that 200x5 incline in 3-4 months. This month I've added 20 pounds to my 5RM, but I don't think that will continue to happen. 10 pounds a month sounds more possible. But who knows, maybe I'll get it sooner.

btw, my pumped chest looked AMAZING and full. Stuck out from my torso like ****ing melons (wut). I wish I had measured it pumped.

The strongest I have done with belted dips is 60 x 3, I think. I'll up the weight to probably 35 x 5, 45 x 5, and 55 x 5 next session. The week after I will do the cable flies/bodyweight dip superset.

[DatTeenLifter]

When my 5RM on incline is 200 or 225, I'll switch to flat for two weeks or so, then max out, then go back to incline. Hopefully I can get that 200x5 incline in 3-4 months. This month I've added 20 pounds to my 5RM, but I don't think that will continue to happen. 10 pounds a month sounds more possible. But who knows, maybe I'll get it sooner.

btw, my pumped chest looked AMAZING and full. Stuck out from my torso like ****ing melons (wut). I wish I had measured it pumped.

any pics?

[Wintermule]

any pics?

Nah. I'll bring my camera to the gym next week and snap some shots. I'll be bringing it so I can take videos of my ***gy gymnastics stuff and see what I'm doing right and doing wrong. In backhandsprings I seem to have a fear of going directly backward, so I twist my body to the right and end up doing it sideways. I think it's because I want to see the ground the entire time so I twist my head.

[DatTeenLifter]

Nah. I'll bring my camera to the gym next week and snap some shots. I'll be bringing it so I can take videos of my ***gy gymnastics stuff and see what I'm doing right and doing wrong. In backhandsprings I seem to have a fear of going directly backward, so I twist my body to the right and end up doing it sideways. I think it's because I want to see the ground the entire time so I twist my head.

true. what are your goals? (long term and short term)

[Wintermule]

true. what are your goals? (long term and short term)

Uhm...

Short term (next 6 months):

225 x 5 Incline Barbell (now 160 x 5)
315 x 5 Squat (uh...185 x 15 with big pauses?)
405 x 5 Deadlift (this should be easy) (285 x 5 easy)
185 x 1 Strict Standing Military (120 x 5)
225 x 5 Barbell Rows (good form) (175 x 5 bad form)

Easy backflips and multiple back handsprings in a row. Handstand pushups without the wall. Full planche, able to hold for at least 5 seconds. Possibly a front lever.

Long term

no clue

[PokLim]

Keep it up mule. lol at people watching you. ;). You getting popular! Conditionings been going up i sea. ;). Last week you were bitching about how your conditioning sucked but looks like you're tackling it well with 30 mins of it. Good job


edit : Nice goals, what're your current lifts?? EDIT YOUR POST. ;)

[Wintermule]

Keep it up mule. lol at people watching you. ;). You getting popular! Conditionings been going up i sea. ;). Last week you were bitching about how your conditioning sucked but looks like you're tackling it well with 30 mins of it. Good job


edit : Nice goals, what're your current lifts?? EDIT YOUR POST. ;)

My conditioning is still ****ty. I had pauses inbetween all this **** I was doing. I didn't just do all of it in super-fast-I'm-a-sexy-superhero mode. And I had to count down from 5 each time I did a back handspring because it's kind of mentally daunting to flip your body backwards. But I think this is funner and more impressive than running in ****ing circles all day.

I'll edit in my currents.

[Wintermule]

Edited my post to include my current lifts.

So, should I do back tomorrow or rest a day and do it Tues?

I might start doing a vid log. I'll record my deadlift and rows, I guess. I'll lower the rows to 145 and focus on the form, and post it here for critique.

[hgainer8]

http://i15.photobucket.com/albums/a369/Krimmy/100_1230.jpg
http://media.collegepublisher.com/media/paper932/stills/406cd55c3e05f-61-1.jpg

I was wondering how you out-bench me but wow strong pecs

srsly chest is looking good

[Wintermule]

Don't compare me to that small kiddie. Me too huge.

I'll take a most muscular pic. Though I have no traps.

[DatTeenLifter]

damn mule look like u added some solid overall LBM.

curious to see what u look like now in front relaxed, any pics?

[Wintermule]

I'll take a front relaxed pic.

[TkOliTk]

Lookin' hench n **** man, I swear you were tiny not long ago lol, definate improvement! Keep this **** up! Repped with my whole 16 rep power haha

[Wintermule]

Gettin my gangsta on.

http://i15.photobucket.com/albums/a369/Krimmy/Picture001.jpg

The acne is strong. Traps + arms = mad.

[hgainer8]

i came

[Wintermule]

I'll get a shot of my legs.

[rdrb]

Gettin my gangsta on.

http://i15.photobucket.com/albums/a369/Krimmy/Picture001.jpg

The acne is strong. Traps + arms = mad.

Sexy.

[Wintermule]

http://i15.photobucket.com/albums/a369/Krimmy/Picture009.jpg

http://i15.photobucket.com/albums/a369/Krimmy/Picture010.jpg

Not very good at flexing calves. Might get another one later.

Leg - 22 inches right, 21.5 left.
Calves - 15 inch right, 14.5 or so left

[765]

Gettin my gangsta on.

http://i15.photobucket.com/albums/a369/Krimmy/Picture001.jpg

The acne is strong. Traps + arms = mad.

do incline dumbbells first instead of flat bench, your chest looks a little off

[Wintermule]

do incline dumbbells first instead of flat bench, your chest looks a little off

I do incline barbell.

My chest looks pretty weird there. I'll take another. Ugh. Need to work on posing.

[Wintermule]

So is my upper chest lagging or what?

http://i15.photobucket.com/albums/a369/Krimmy/100_1273.jpg

http://i15.photobucket.com/albums/a369/Krimmy/100_1274.jpg

Also, a tan is needed.

[PokLim]

Looking good. Noticeable progress for sure. And all this time you've been talking about your acne..and IT'S NOT EVEN THAT BAD!

After I cleaned up, I was disgusted..

[TkOliTk]

Chest looks fine to me man, just keep hittin' that incline, Legs look like they could use a little work, (but whose couldn't) :P

[user787877877]

Okay Louis, First off that was great on your Incline and Dips are insane!! But like Datteenlifter said just work on progressing with weight on the bar and your tris will get stronger, don't worry.

As far as the pics you look good, chest is great, and abs are definitely there. IMO you have good traps for your body now and anything more would overwhelm the rest of your body and look odd. As you add mass your traps will grow, but like you said if you want to add shrugs go for it.

THE ACNE ISN'T BAD!! you're not the only one going through acne. Just stay clean, wash up RIGHT before and after the gym and wait till the doctor's appointment. He will clear everything up. Keep up the excellent preogress.

[Wintermule]

Thinking of doing shoulders/arms instead of chest/tri and back/bi.

Tomorrow is back. Should go something like this:


DEADLIFTS

135 x 5
185 x 5
225 x 5
265 x 5
290 x 5

BARBELL ROWS

145 x 5
145 x 5
145 x 5
145 x 5

T-BAR ROWS

+75 x 10
+100 x 10
+110 x 10

BARBELL CURLS

55 x 12
55 x 12
55 x 12

DUMBBELL CURLS

25 x 10
25 x 10
25 x 10

Wide-grip chinups use my biceps way too much, I feel I can't isolate them at all because they're already dead.

[DatTeenLifter]

Thinking of doing shoulders/arms instead of chest/tri and back/bi.

do what i do.

monday-back
wednesday-chest
friday-legs
saturday-shoulders/arms

or u can do monday,tues,thurs,friday

[user787877877]

do what i do.

monday-back
wednesday-chest
friday-legs
saturday-shoulders/arms

or u can do monday,tues,thurs,friday

This is a good setup..but I would do shoulder/arms on friday and have the weekend of rest because the arms may not be ready to do back work in 1 day.

[DatTeenLifter]

This is a good setup..but I would do shoulder/arms on friday and have the weekend of rest because the arms may not be ready to do back work in 1 day.

good point. ijreally love having the three biggest muscle groups with there own day. helps me focus more on the compounds

[user787877877]

good point. ijreally love having the three biggest muscle groups with there own day. helps me focus more on the compounds

True..COMPOUNDS FTMFW!

[Wintermule]

Not much protein today. Oh well.


3,598 calories: 120g fat; 417g carbs; 228g protein

[Wintermule]

Other leg pics:

http://i15.photobucket.com/albums/a369/Krimmy/Picture018.jpg
http://i15.photobucket.com/albums/a369/Krimmy/Picture019.jpg

[thehybridpyro]

Mule gettin swole

[Wintermule]

Just measured mah biceps at 14". Me so happy.

[B_Bishoff]

Nice progress.

About the acne, look into your plumbing. I had a similar bout when I was 15; thought it was acne. Ended up me just being extra sensitive to residue from copper tubing. Moved out of that home (not b/c of that) and the rash went away.

[Wintermule]

Nice progress.

About the acne, look into your plumbing. I had a similar bout when I was 15; thought it was acne. Ended up me just being extra sensitive to residue from copper tubing. Moved out of that home (not b/c of that) and the rash went away.

I've lived in a lot of different houses. Acne remains. I've moved like 6 times in the last three years. Thanks though mate.

[Helacool3]

nice progress pics. if I had to pick one thing that needs improvement it would be the traps. strong closeup of nips.

[CaptainFalcon0]

Whats your arm routine breh

[Wintermule]

Whats your arm routine breh

Barbell curlz at the end of back day for da bis, occasionally throw in some dumbbell work. I'm going to step up the volume on biceps a bit. One-armed tricep pushdowns and dips for tris.

[CaptainFalcon0]

Barbell curlz at the end of back day for da bis, occasionally throw in some dumbbell work. I'm going to step up the volume on biceps a bit. One-armed tricep pushdowns and dips for tris.

Sweet you got thick arms, probly from your bi's

[Wintermule]

Off day today. Did back handsprings, tornado kicks, au batidos, dynamic stretching, worked on handstands. Held the frog tuck for 25 seconds fairly easy, doing sets (of varying length) to get to 60 seconds. I was placing my hands sideways, placing them straight forward makes it a lot easier to balance.

[DatTeenLifter]

Off day today. Did back handsprings, tornado kicks, au batidos, dynamic stretching, worked on handstands. Held the frog tuck for 25 seconds fairly easy, doing sets (of varying length) to get to 60 seconds. I was placing my hands sideways, placing them straight forward makes it a lot easier to balance.

what u working tmrow?(also what weight u gonna try to attempt)

[Wintermule]

Either 290 or 295 for 5 on deads. I'll stick to 145 x 4 x 5 on rows and keep the form perfect. Then t-bar rows. I posted what I was going to do earlier.

I was going to practice back tucks today, but I felt sore and wasn't getting much air, and my back handsprings still aren't very good. Once I'm confident with that it should be an easy enough transition to the full back flip.

[Wintermule]

Diet for today (off day):

3,785 calories: 400g carbs; 253g protein; 133g fat

http://fitday.com/fitness/PublicJournals.html?Owner=wintermule

[Slimmeh]

Not that much protein today brah
Edit: I read it wrong, read 133g of protein lol.

[FurkinBeast]

Damn. Strong appetite.

[Slimmeh]

Is the sub homemade?

[Wintermule]

Is the sub homemade?

Yes.

I wasn't able to get the chicken in because I didn't have enough time to make it. :( So more like 3500 and 230g protein. ****ing gay.

[Born2Grow]

Yes.

I wasn't able to get the chicken in because I didn't have enough time to make it. :( So more like 3500 and 230g protein. ****ing gay.

have some pb or something then bro

[Wintermule]

have some pb or something then bro

I'll go downstairs and get a bit more milk. Need to go to sleep. I'm waking up at like 5:40 and it's 12:00 now, and I have back tomorrow.

[Wintermule]

Ending up getting like four hours of sleep. Breakfast was poptarts and chocolate milk. Lunch was chicken nuggets. Not the best diet so far. Chicken for dinner. Almost out of milk and it's way too icy to go out and get some tonight. Still, deadlift PR, even though I'm lucky I didn't kill myself because my form was pretty horrid. 135 x 10 felt really heavy, which is never a good sign.

DEADLIFTS

135 x 10
185 x 5
225 x 5
265 x 5

I went and got some peanuts from the vending machine to get some food in my stomach.

290 x 5 [PR. But like I said, no energy, and form was bad, pretty much pulling with my back. Still, a PR. And next time when I eat right and get enough sleep, if I get a PR on a bad day like this, next time should be easy.]

Barbell Rows

No good here. Felt really heavy, no energy.

45 x 10
95 x 5
145 x 5 (bad)
135 x 5 (bad)
135 x 5 (bad)

Now, I was basically using the bad form I use on 170 for the sets of 135. Back was not feeling up to it. Decided not to do t-bar rows.

Wide-Grip Barbell Curls

55 x 12
60 x 10
60 x 6 (+2 cheat curls with slow negative)
55 x 6 (+2 cheat curls with slow negative)

Biceps are dead at this point. Big pump.

Alternating Cross-Body Hammer Curls (for fun since I've seen them in some people's youtube videos, not sure how good these are, really felt them in the forearms though)

25 x 8
20 x 12

Calf Raises (on hack squat machine)

+180 (2 plates)x 10
+270 (3 plates)x 10
+360 (4 plates) x 6

Seated Calf Raises

+90 x 10
+90 x 10
+90 x 12 (last two fast reps)
+90 x 10 (fast reps)

Was talking to this pretty big guido-looking guy. But he's not an ******* at all, pretty cool guy, was showing this old guy how to use straps. The guy was half-squatting but I didn't want to rail on him because he's nice. Next time I see him squatting I'll mention it though. I worked in with him on the seated calf machine. His calves had pretty nice vascularity but weren't very big, he told me he use to be 300 pounds and they got a lot smaller and weaker but cut. Maybe it was Mikegio's brother?

[Unst0pp4bl3]

so can you attribute the PR to the peanuts?

[Wintermule]

so can you attribute the PR to the peanuts?

Yup, peanuts get ya swole, add 5 pounds to your 5RM.

[Bondons]

lookin' good breh
keep pumpin

[rdrb]

Don't let that diet get out of control breh.

[Helacool3]

Don't let that diet get out of control breh.

x2 brah. congrats on your PR. I'm almost certain it was dem dere peanuts;)

[Wintermule]

Don't let that diet get out of control breh.

It already has since I got back to school. Haven't packed food because I've been too tired I've been waking up late, plus we haven't had milk (:( I'm hooked on it). I woke up at 7:30 today and school starts at 7:45, no time to pack food. I'll get back on it though.

[rdrb]

It already has since I got back to school. Haven't packed food because I've been too tired I've been waking up late, plus we haven't had milk (:( I'm hooked on it). I woke up at 7:30 today and school starts at 7:45, no time to pack food. I'll get back on it though.

I had the same thing happen before I got injured. I'd sleep til like 7:25 or so and then eat junk at school and skip breakfast. I guess either wake up earlier or pack food at night is the way to go.

[Wintermule]

Diet today (off day):

3,276 calories: 119g fat; 296g carbs; 255g protein

It was probably more around 3500-4000 though, because I don't add a lot of little small things like some lettuce and cheese and ****. And no bun for the sloppy joe. etc. Mostly more calories in the form of carbs.

[Wintermule]

Very good workout today. Got some compliments too, sorta.

SHOULDERS/ARMS/TRAPS


Strict Military Press

45 x 10
95 x 5
110 x 5
125 x 2 [PR]

Not happy here, did another set. I said "bad set there" to the guy I was working in with and he said "well, your grip is pretty close". I noticed this and changed it to make my grip much wider (it was about shoulder length) and it made it far easier.

125 x 4 [PR. Last rep was really, really big struggle. My body was fidgeting everywhere forcing that weight up. I got it up. Lucky I didn't injure myself]

Keeping the grip wide, I should get 130 x 5 easy next workout, since I got 125 x 4 after x2, which was very strenuous. I took the barbell to my chin, since I read that bringing it all the way down to the chest is pointless because it's only a few more inches to the ROM, which is insignificant to the overall ROM of the exercise, while being extremely unnecessarily strenuous. This is according to ironaddicts.

Face Pulls

30 x 10
50 x 10
57.5 x 10
57.5 x 10

Incline DB Curl

20 x 12 right/x12 left
25 x 8 right/x6 left
20 x 6 right/x8 left

Close-Grip Bench Press

95 x 5
120 x 5
145 x 5
160 x 5 [Definite PR, not sure by how much]

Excited my close-grip got so high, especially after hard military presses and everything. However my elbows flared on the last reps there. I'll probably keep the weight at 160 x 5 next week and keep the elbows completely tucked so I can isolate the tris best. Or is it okay to flare them? My grip is two fingers on and two off (like, two on the rough part of the barbell and two on the smooth in the middle). I know I could get 185 x 5 on bench press and I wanna do it bad, but it would be ego lifting. Got to get that incline up. When incline is up to 225 x 5, my flat bench...so cute.

Overhead Shrugs (yeah, felt like doing these, seemed really alpha)

45 x 10
65 x 12
85 x 8

Seemed really kind of awkward. Could REALLY feel them in the lower traps. Kind of hard to balance the weight after the military press. I'll have to get use to it, I really like it.

Barbell Shrugs

135 x 10
225 x 12
245 x 8 (I think a lot of these might have been partials)

Doesn't seem like much. No chalk or anything. I thought I could do more on barbell but it will go up, plus I had just done overhead shrugs for the first time.

Hanging Leg Raises

x 10 (focus here on bringing the legs up really high, opposed to the later sets where I just kind of brought my legs parallel)
x 15 (pretty fast, tried not to use much momentum at all)
x 20 (had like five pauses that lasted a couple of seconds. I want to build up to a straight x20 with no pause and then I'll stick like an orange dumbbell or some **** to the end of my feet to make it harder).



Lol, seems like a lot more volume than I have been doing lately. Really great pumps. Oh my god, incline DB curls are ****ing INSANE. I thought I tore my left bicep on that first set, the pump was so intense.

The compliments came from some kids who were benching 95 pounds next to me and I had one spot me on the close-grip bench press. He said "that's really impressive" and he and his friend were talking about how they felt so pussy working out inbetween me and some 17-18 year old guy who was benching 205.

[Helacool3]

wow nice PRs louis!

[Imjus2ill4u]

ysocutelouis?

Awesome PRs bro! Keep getting swole!

[Wintermule]

High rep squats tomorrow.

Will get vids. Will go faster. Will have better form. New, improved, cute.

will get 20

[FurkinBeast]

i think i love you... (homo)

*cough*

[rdrb]

i think i love you... (homo)

*cough*

He's mine, bitch. Back off.

[PokLim]

Nice workout mule, I like those incline curls. Keep hitting those prs !

Buy milk yet? lol

[SquatzAndPuke]

in for teh lulz.

also in because were pretty similar in strength and size and ****.

[Wintermule]

Nice workout mule, I like those incline curls. Keep hitting those prs !

Buy milk yet? lol

Yup. Picked up some organic milk too. It tastes better but it's a **** load more expensive. Not worth it atm. At 3000 cals and 200g protein right now...need to get some ****ing meat in or some ****.

[xvicknumber7x]

Just curious but when did you begin lifting?

[Wintermule]

Just curious but when did you begin lifting?

February. Long story about doing a 5 day a week Rippetoes where I basically just squatted and deadlifted the same weight for six months.

[xvicknumber7x]

Alright, gotcha. Did you notice any changes in your body while doing the same weight?

[Wintermule]

Alright, gotcha. Did you notice any changes in your body while doing the same weight?

Uhm. Kind of. I was also eating a calorie deficit I believe. I did get bigger, but not a large amount.

[xvicknumber7x]

Okay. Good luck with your goals.

[piszczel]

GJ Louis. I'm impressed with shrugs. Pretty strong.

[Wintermule]

I'm done with widowmakers. It's not that I'm a pussy or anything, or I haven't had incredible gains (turned what was pretty much a 7 or 8 rep max into...well, you'll see). But I get a huge, crippling migraine afterwards that lasted at least 30 mins. I had to dump the weight off my back when I failed at the bottom and I collapsed in the squat rack. Also, no vid...forgot. I only took 3-4 second pauses at the very most this time. Everyone was staring and was like 'are you alright?' and Boris said 'he was doing high rep squats' like it explained everything.

Back Squats

45 x 20
95 x 20
135 x 15
165 x 8
185 x 18 [+3 rep PR!] (may have actually been 19, I lost count at like 10 reps or so and then assumed it was 10)

Next week I'll load up 225 and see what I get.

That was the entirety of my workout. I would've done good mornings, but the headache was...massively bad.

I measured my leg before pumped (22.25...yes, they appeared to have grown .25 of an inch in like a week. lel) and after pumped (23.5). Pretty major diff there.

TO ANYONE LOOKING TO DO WIDOWMAKERS, something I found out today that I found a lot better. Count down from 20 instead of up. It seems to help more mentally, knowing that you only have a few more left. I also pretty much screamed it out to keep myself going, until oxygen started to fail.

I think the migraines came from a lack of oxygen. My endurance is horrible. Maybe when I get it up I'll go back to high rep squats.

So, I have added +10 reps to my 8 rep max (which was extremely hard) in about a month and a half, and like an inch to my legs. All below parallel.

DO WIDOWMAKERS. They may be the worst but most effective experience you'll ever have.

[rdrb]

I hate people who yell at the gym.

[Wintermule]

I hate people who yell at the gym.

It's a ****ing gym, deal with it breh. I never yell in the gym, but I'm doing widowmakers, not curling the 15's. I probably ****ed up a lot of people's sets, everyone just sort of paused and stared at me. Oh well.

Anyway, i'm going to the doct Monday (will prob ask him to take my test levels too if he doesn't do that already). So I'll do chest on sunday. My CNS will be blown from these squats. I don't know if just one day of rest will be enough. Still eager to hit a PR on incline though. 165 x 5, easssyyy.

[rdrb]

It's a ****ing gym, deal with it breh. I never yell in the gym, but I'm doing widowmakers, not curling the 15's. I probably ****ed up a lot of people's sets, everyone just sort of paused and stared at me. Oh well.


I know, it's just one time I was at the gym and there was this big, chubby asian guy who kept yelling and huffing and puffing his way through his workout. He even was listening to his iPod too. But he was like "COME ON" "DON'T QUIT" blah blah and I was like shutup moron lol. He's got an iPod, he's screaming and yelling, what the **** else did he need to make it through his workout lol? Next he'll hire a personal trainer to hold his hand the whole time.

[Wintermule]

I know, it's just one time I was at the gym and there was this big, chubby asian guy who kept yelling and huffing and puffing his way through his workout. He even was listening to his iPod too. But he was like "COME ON" "DON'T QUIT" blah blah and I was like shutup moron lol. He's got an iPod, he's screaming and yelling, what the **** else did he need to make it through his workout lol? Next he'll hire a personal trainer to hold his hand the whole time.

I wasn't screaming the numbers. I was just saying them loud enough for me to hear, and maybe anyone like 5-10 feet around me if they're listening. The guys closest to me were watching anyway, not doing their sets.

[rdrb]

I wasn't screaming the numbers. I was just saying them loud enough for me to hear, and maybe anyone like 5-10 feet around me if they're listening. The guys closest to me were watching anyway, not doing their sets.

Oh ok. That's OK then.

[Wintermule]

Oh ok. That's OK then.

Lel, thank you for your permission.

165 x 5 incline bench mother****er.

Boris doesn't think I can get 225 x 5 in six months. And he's the one who wants to be bigger than Arnold naturally.

[hgainer8]

I love when ppl yell in the gym because it's either:

A) Hilarious - ie loser embarassing himself

or

B) Motivating - ie a beast PR'ing some heavy azz weights

[Wintermule]

I love when ppl yell in the gym because it's either:

A) Hilarious - ie loser embarassing himself

or

B) Motivating - ie a beast PR'ing some heavy azz weights

or a jaxxed 160 pounder.

If you saw me squatting 185 x 18 and then collapsing, would you think I'm a loser, or a beast?

[hgainer8]

or a jaxxed 160 pounder.

If you saw me squatting 185 x 18 and then collapsing, would you think I'm a loser, or a beast?The fact that you're actually squatting, and hitting full depth, and exerting yourself that much... I'd prolly think chyeaa budayy light weight! Then walk by and say 'nuttin but a peanut' just loud enough for you to hear, and you'd prolly yell back 'errbudy wanna be a bodybuilder!' and then we'd have a mutul, unspoken respect for each other, knowing we're both teen miscers




This is assuming i didnt already know what you look like, b/c really if i saw you squatting i'd be like 'lol wut wintermule'

[Wintermule]

No more comments? :( I thought I was populars.

[xvicknumber7x]

You are. Mine has none and I expect none, haha.

[Helacool3]

an inch onto legs...good progress brah:)

and this has been bugging me everytime I look at your log....

PICS

OF

BORIS

OR

HE

DOESNT

EXIST

[xvicknumber7x]

Good looks on the post, mule.

[FurkinBeast]

There's this kid at school and he's really bugging me..

Can you teach me how to tornado kick?

Or beat him up for me with strong armz?

[Wintermule]

an inch onto legs...good progress brah:)

and this has been bugging me everytime I look at your log....

PICS

OF

BORIS

OR

HE

DOESNT

EXIST

We're swimming tomorrow. I'll take a video of him tomorrow shirtless and try my best to keep the camera out of his hands.


FurkinBeast - just hit him in the face. Also, stomp on his knee if you really want to **** him up, but you're not all that heavy so it won't **** up him really bad or anything. I think the best way to fight personally is getting them on the ground with a slam, mounting, then just wailing on their face. (no homo)

[vilarkid_16]

I remember when I first saw an actual pic of you it was better than I expected. Nonetheless solid progress bro.

[rdrb]

THere's a picture of Boris on his profile pictures.

[CaptainFalcon0]

Nice progress breh. How do you go about your routine, i mean.. do you increase weight each week or reps.

[Wintermule]

Nice progress breh. How do you go about your routine, i mean.. do you increase weight each week or reps.

Weight each week, except on squats when I was doing widowmakers, which would be rep increases.


THere's a picture of Boris on his profile pictures.

You can't tell anything about his physique though, besides seeing his forearms.


I remember when I first saw an actual pic of you it was better than I expected. Nonetheless solid progress bro.

I had good proportions and symmetry, but trust me, I was very small. I am much bigger now. If you had seen the difference in real life you would know how much progress I made.

[lift4swole]

in on this bro:)

[Wintermule]

Diet yesterday (on day, should've gotten more, oh well):

3,500 calories: 120g fat; 375g carbs; 240g protein

[Wintermule]

Wow, I really need to cut down on the ****ing fats. Look at my diet so far today:

Total

1,730: 102.3g fat; 106g carbs; 102g protein

Peanuts, bacon, eggs, and milk, and 102g fat already...

[Wintermule]

CHEST

I took Superpump 250. I'm near the end of my tub. Does absolutely nothing. Despite them saying "oh, we revamped the superdump formula a year ago", it still gave me a pre and postworkout water-****, which was riddled with, nastily enough, ****ing blueberries.

The headache came up in my incline bench warmup and I was about to quit, especially since 145 x 5 was so difficult (the 4th set of the 5x5). I was even texting clownbaby about it and was saying I was gonna do it tuesday, but at the very end of the text I closed the phone, not sending the text, and said "stop being such a bitch and do it anyway."

So I get a spotter. This guy is 43, benches around 350, and is the dad of the kid who sits next to me in English class. I tell him, don't put your fingers anywhere near the goddamn bar unless the bar is FALLING TOWARD ME. I try my best to emphasize this. Guess what.

Incline Bench Press

45 x 10
95 x 5
125 x 5
145 x 5
165 x 4 [PR] Spotter put his fingers on the bar in the third rep but didn't really help. On the fourth one I was steadily pushing it up, but the ****er is pulling it up with me once I get it halfway up. ****ing RETARD. I hate that **** SO GODDAMN MUCH. I'll still count it because I could've gotten it alone, but **** SAKE.]

Weighted Dips

x5
30 x 5 [PR]
40 x 5 [PR]
50 x 7 [PR]

Almost **** my pants on the last rep. I put on my Travis Ortmayer "I'm going to murder you and your entire family" face and stared at this little kid who was watching me. Felt fairly alpha. Really annoying is that THE CHAIN ON MY BELT IS TOO SMALL. Had to make it a 35 + 10 + 5. A 45 +5 won't fit. I bought a ****ing belt so I could put more weight on there and do them heavy. The most I could probably get on this think is like 60 pounds...

Hanging Leg Raises

x20 [PR. pretty fast, used some momentum...]
5 x 10 [PR]
x10 [emphasis on holding at the top and bringing legs up high]

Incline Leg Raises

x25 [PR]

Had a headache throughout. Still, as you can see...PR on pretty much everything. Went swimming, about an hour later I came back to the gym. Saw some college kid squatting 135 x 10, which isn't that impressive, but he went below parallel and I talked to him a bit about squats and said how I had done 185 x 18 yesterday. He probably thought I was real-life-statting. Oh well.

I decide I'm not finished, hadn't done calves on leg day due to the headache, decided to do them now.

Calf Raises on hack squat

2 plates x 10
3 plates x 10
4 plates x 7

Bodyweight Dips
x20 [PR](not absolute failure, could've probably pushed out one more)

Fairly quick reps here. Went at least parallel definitely, below on most. Kept my body pretty straight though, not much leaning forward. I want to throw a bodyweight dip contest with videos. I think I could get 30 nice ones fresh...maybe not. I want to get x40. I think that would be very impressive.

So, overall, good workout, except the ***got ass but pretty swole spotter.

[user787877877]

Hell yeah Louis!! Having a headache and all I see is a workout filled with green PR's! :p I'm glad I could help you out via texting (didn't know I did.lol)

Your dips are impressive too. Another thing..Don't tell ur spotter to spot you! when U are really struggling tell him to come over, Just make sure he is near, that way he will only help you when you need it.

I also saw ur last post about ur measurements..Those are some great gains dude! keep lifting heavy and get swole!

[Wintermule]

185 x 4-6 incline bench this time next month. :)

Gonna get on creatine tomorrow.

[PokLim]

185 x 4-6 incline bench this time next month. :)

Gonna get on creatine tomorrow.

This or negs.


Nice work on the workout also.

[rdrb]

185 x 4-6 incline bench this time next month. :)

Gonna get on creatine tomorrow.

Not liking the SP250, eh? What creatine are you getting?

[Wintermule]

Not liking the SP250, eh? What creatine are you getting?

I've had my creatine for like six months. I take it for like 3 days then stop because I forget to take it. I've said "I'm gonna start taking it consistently" at least ten times now.

It's Higher Power Creatine Monohydrate.

[rdrb]

I've had my creatine for like six months. I take it for like 3 days then stop because I forget to take it. I've said "I'm gonna start taking it consistently" at least ten times now.

It's Higher Power Creatine Monohydrate.

So you're probably one of those guys that doesn't take anything unless it's got a really fancy bottle lol jk, I'm sure I'd probably do the same.

[Wintermule]

So you're probably one of those guys that doesn't take anything unless it's got a really fancy bottle lol jk, I'm sure I'd probably do the same.

uh, wut.

[rdrb]

uh, wut.

Nevermind.

[Wintermule]

Nevermind.

no u.

I don't take my superpump often either, and it has a pretty fancy label.

[rdrb]

no u.

I don't take my superpump often either, and it has a pretty fancy label.

Calm down man I'm just ****ing with you.

[Wintermule]

Calm down man I'm just ****ing with you.

no, you calm down you son of a bitch.

I weigh 160x what you weigh. get out of here.

[rdrb]

no, you calm down you son of a bitch.

I weigh 160x what you weigh. get out of here.

You look like you weigh like 140, so that doesn't matter.

[Wintermule]

You look like you weigh like 140, so that doesn't matter.

breh...that was way too far...

u srs?

[rdrb]

breh...that was way too far...

u srs?

Lol I thought you were mad. Actually, your arms are kinda small but I guess your chest and legs are pretty decent. (no homo)

[Wintermule]

Lol I thought you were mad. Actually, your arms are kinda small but I guess your chest and legs are pretty decent. (no homo)

breh...