Bondons- Journey to the stage

[caj]

did them 2 days ago, still sore.
they cramp up if i flex 'em haha

Nice leg workout, man.

Always a relief to get legs done for the week. I do mine on Mondays just to get it over with. lol

[Bondons]

Nice leg workout, man.

Always a relief to get legs done for the week. I do mine on Mondays just to get it over with. lol

haha well either way its 7 days later :-P

[user787877877]

wtf...I swore I just posted in here....anyways

Great squats man, and I feel you on the calves, couldn't go to New York City yesterday because I couldn't walk. Lmao!

[Bondons]

wtf...I swore I just posted in here....anyways

Great squats man, and I feel you on the calves, couldn't go to New York City yesterday because I couldn't walk. Lmao!

haha its the worstttt feeling

[caj]

haha well either way its 7 days later :-P

Yeah, I guess it's just a state of mind, but it works for me.

[Bondons]

Yeah, I guess it's just a state of mind, but it works for me.

i was just fkin around
i do the same thing with chest train it beginning of week cause its my lagging part

[Hartyboy]

In the Kitchen



http://i36.tinypic.com/2141a3k.jpg

Cooking up some chicken and pasta.

****ttt man, looking good. :)

[dunkalicious]

In the Kitchen



http://i36.tinypic.com/2141a3k.jpg

Cooking up some chicken and pasta.
traps look awesome

[Bondons]

traps look awesome

thanks, they are one of my strengths

[dunkalicious]

I demand front trap shot(like in my profile)
and front lat spread.

[Bondons]

I demand front trap shot(like in my profile)
and front lat spread.

ahaha alright i'll try and get that soon

i actually have an "in the gym" photo comin that i took today

its dramatic

[dunkalicious]

post it

[Bondons]

post it

its on my budddies phone he gonna upload it tonight

[Hartyboy]

You need moar pics brah!!! :)

[user787877877]

awaiting pics.

[goat.]

awaiting pics.

this.


and btw subbed bro.

[Bondons]

Arm Day


Dumbell Curl (reps=per arm)


45x10

50x8

55x8

60x6


Rope Curls Supersetted with EZ bar Curls



120x10 75x10

130x10 85x8

140x10 95x6


DB Preacher Curls



32.5x12

37.5x10

42.5x10


Straight Bar Skull Crushers



85x12

95x10

105x5 (On one of the reps as I went down I had a wierd feeling in my tricep and had to stop)


CloseGripBenchPress Supersetted with Dips



135x10 10

155x10 8

165x6 8


Tricep Cable Extension



120x12

130x15

140x15

150x15



Notes

Biceps went really well during the workout, but triceps...not so much. After that wierd feeling in my tricep during skullcrushers they were weak as **** and wouldn't put out much force. Gonan make up for it next week though!

[PRMachine]

Nice work out Bondons, tough luck with the triceps though. Next week will be better!

[BEhave]

Holy crap traps and arms look huge

[Bondons]

In the Gym


http://i42.tinypic.com/291nbr4.jpg

[PRMachine]

In the Gym


http://i42.tinypic.com/291nbr4.jpg

'mirin superman shirt brah

[dunkalicious]

In the Gym


http://i42.tinypic.com/291nbr4.jpg
brah u r massive.

edit: from now on. take your pics in a gym. people won't give you weird looks and the light is good.

edit 2: do you use straps on barbell shrugs?

[Bondons]

brah u r massive.

edit: from now on. take your pics in a gym. people won't give you weird looks and the light is good.

edit 2: do you use straps on barbell shrugs?

thats why i liked this pic there is actual good lighting haha

yeah idc what ppl think anyway

and i use straps on barbell shrugs once i get to 315+

[dunkalicious]

I thought your chest were laging but this pics disaproves it.

[Bondons]

I thought your chest were laging but this pics disaproves this.

Well...I get amazing pumps while I train and my chest looks great.

But once that pump is gone it goes back to being the lagging part.

[goat.]

what the **** bondons, your friccan huge :(

[dunkalicious]

tip for building chest that my country champ told me:
do only exercises that stretch your chest(cable cross,flyes,peck-deck,dips...),don't do presses. I started doing that 3week ago and I gained more in that 3weeks than in entire bulk.

[Bondons]

tip for building chest that my country champ told me:
do only exercises that stretch your chest(cable cross,flyes,peck-deck,dips...),don't do presses. I started doing that 3week ago and I gained more in that 3weeks than in entire bulk.

Yeah it really makes sense.
And would prolly work really well for me since my shoulders and triceps take over all my pressing movements.
Thanks for the tip.

[dunkalicious]

Yeah it really makes sense.
And would prolly work really well for me since my shoulders and triceps take over all my pressing movements.
Thanks for the tip.
yea, that was the point, your front delt and triceps,since they are bigger/stronger than your chest, take the pressure and lift the weight.


When it comes to the dips this is proper form to hit chest:
1)place your elbows wide as possible
2)go down as far as you can(yes, a little uncomfortable)
3)then slowly,without jerk go up
4)go up to the point your elbows and forearms are 90 degree, don't go any higher becuse then your triceps manages the movement/lift
5)do this slowly and controled

that worked great for me

[goat.]

the best way to hit your chest, is to pre exhaust. I started doing this and it works great.


do like cable crossovers first and then incline db flyes, and then do all your pressing movements.


it really works well gives and amazing pump.

[Widge]

sorry if ive missed it but can u post up your diet, u r so ****ing jacked lol (no homo)

[Bondons]

page 6
post 156

[Hartyboy]

In the Gym


http://i42.tinypic.com/291nbr4.jpg

**** mann, you look huge.

[FurkinBeast]

In the Gym


http://i42.tinypic.com/291nbr4.jpg

must.. not.. fap...

[Bydded_Gryf]

Just dropping in to say in your new avi you is looking huge brah

[hgainer8]

lol at new pic, fkin superstar

your, bones, are, made, of, carbon fiber

also the pic looks funny when i imagine it as a construction hat

[Bondons]

My gym got evacuated cause some dumb whore burnt her hair dryer or some **** and there was smoke everywhere.

Half way through my workout this **** happens....

I'm not even gonna bother posting what I did.

F*ck bitches.

[PRMachine]

My gym got evacuated cause some dumb whore burnt her hair dryer or some **** and there was smoke everywhere.

Half way through my workout this **** happens....

I'm not even gonna bother posting what I did.

F*ck bitches.

What were you training?

[GutRott]

you doin any cardio right now?

[Bondons]

What were you training?

chest

[Bondons]

you doin any cardio right now?

not till 12 weeks out

[StevenNevets]

hey man subbed

[Hartyboy]

Shame about the gym getting closed, keep up the good work! :)

[Johnbodybuilder]

tip for building chest that my country champ told me:
do only exercises that stretch your chest(cable cross,flyes,peck-deck,dips...),don't do presses. I started doing that 3week ago and I gained more in that 3weeks than in entire bulk.

you sure it wasnt from the decreased volume???

Nice avi

[Bondons]

Heading out to train back in an hour.

Get swoll. ;)

[NathanielS]

Holy ****. Large 0_o

[Bondons]

Back Day


Lat pulldown


212x6

225x6

232x6

250x4


Barbell Row


165x10

185x8

195x8

205x8


Rack Chins


45x10

70x10

70x10


Close Grip Cable Rows


160x12

190x10

205x8

220x6


Notes


Great pump today, felt really good. Finished up with some calve super sets. First time doing barbell rows so if the weight is low thats why...and first time doing rack pulls as well.

[user787877877]

Latpulldowns are fukking heavy!!!

70lb rackpulls?.....why so light?

[GetBigyo]

70 lb Rack Pulls? WHAT

EDIT: Zak you beat me to it lol

[Bondons]

maybe im thinking of wrong exercise?
put hands on smith machine and feet on inclined bench and do pullups with plates on belly?

and yeah i maxedd out lat pulldown machine

EDIT: yep youtubed rack pulls def wrote down wrong exercise

[olibeast]

maybe im thinking of wrong exercise?
put hands on smith machine and feet on inclined bench and do pullups with plates on belly?

and yeah i maxedd out lat pulldown machine

EDIT: yep youtubed rack pulls def wrote down wrong exercise

arh, you may be thinking of inverted rows?

this maybe> http://www.youtube.com/watch?v=dvkIaarnf0g

[user787877877]

You're thinking of Rack Chins.lol

[GetBigyo]

maybe im thinking of wrong exercise?
put hands on smith machine and feet on inclined bench and do pullups with plates on belly?

and yeah i maxedd out lat pulldown machine

EDIT: yep youtubed rack pulls def wrote down wrong exercise

Rack Chins brahh lmao

Edit: Again wtf Zak you beat me to it again lol

[StevenNevets]

recline pulls

FcWdeFI4l98

[Bondons]

Thanks guys haha

[Bondons]

Training shoulders in about an hour.
Not sure if I'm gonna be able to go heavy again I don't have straps today.

Eating my preworkout meal:
Chicken breast
2 white potatoes

[PRMachine]

Training shoulders in about an hour.
Not sure if I'm gonna be able to go heavy again I don't have straps today.

Eating my preworkout meal:
Chicken breast
2 white potatoes

IN BEFORE WORKOUT
I have shoulders too, bout 30 minutes

[Bondons]

Shoulder Day/Abs


Dumbell Military Press


60x12

65x10

70x8

75x3 (WUTUTT!?!?!)


Front Dumbell Raises


27.5x12

32.5x10

37.5x10

42.5x8


Upright Row


75x15

95x12

115x10

135x6


Shrugs (No straps had to stay light)


225x15

275x12

295x10

315x8


Leg Raises


0x12

22.5x12

27.5x10

32.5x10


Cable Crunches


120x15

130x15

140x12

[Bondons]

Eating postworkout meal now

2 white potatoes
2 tilapia fillets doused in olive oil mmm

[GutRott]

how do you cook you tilapia?


I just put some olive oil on it and mrs dash then in the George Foreman

[PRMachine]

Strong workout brah.
Front raises :O

[FurkinBeast]

Keep up the hard work brah, gonna kill at your comp. if you stay at it like this.

[user787877877]

HOLY FRONT RAISES!! :eek:

**** dude! How do you get the 2.5?...do your db's go up by 2.5's? that's sick if they do.

and nice shrugs and potatoes :)

[NTT91]

Eating postworkout meal now

2 white potatoes
2 tilapia fillets doused in olive oil mmm

u do a solid meal pwo instead of a shake?

[Bondons]

HOLY FRONT RAISES!! :eek:

**** dude! How do you get the 2.5?...do your db's go up by 2.5's? that's sick if they do.

and nice shrugs and potatoes :)

yeah the lower weights go up by 2.5


u do a solid meal pwo instead of a shake?

i only drink shakes if im on the go
i prefer whole foods

[MrCarl.]

Looking strong brah, can't wait to see your comp. pics

[Bondons]

Legs in about an hour.

Might do high rep squats today not entirely sure.
I'll figure it out once I warm up aha

[l3odybuilder]

Eating postworkout meal now

2 white potatoes
2 tilapia fillets doused in olive oil mmm

Why dont you have a shake?

[Bondons]

Why dont you have a shake?

I would just rather eat food.

[l3odybuilder]

I would just rather eat food.

One more question,


How do you afford all this? I struggle paying for tuna and shakes...let alone tilapia.

[Bondons]

One more question,


How do you afford all this? I struggle paying for tuna and shakes...let alone tilapia.

My maw buys all my food bless her soul.

[Bondons]

Leg Day/Calves


Squats


185x12

205x12

225x10

245x6


Leg Press


5plates each sidex6

6plates each sidex5

6plates+1 each sidex5


Deep Squats Smith Machine (feet out in front)
Supersetted with Smith Machine Calve Raises


135x5 x10

115x10 x12

115x8 x12


Lunges Supersetted with Calve machine raises


37.5x12

37.5x12


Notes


Changed it up this leg day just to shock my legs, will go back to usual leg session next week. The higher rep squats really destroyed my legs and I struggled on all exercise after.

[user787877877]

word killin it up. When I used to do that exercise it would tear my ass up (no homo)

[GetBigyo]

nice lifting Bondons. yeah high reps rape me also lol. i seriously cant do more than 8 reps on squats. i just dont have the endurance. but overall good workout and looking huge!

[PRMachine]

Nice work out man, good idea shocking them there legs

[Bondons]

Nice work out man, good idea shocking them there legs

yeah that was the idea for this week

[dunkalicious]

subbed brah

[Born2Grow]

Thought you would enjoy this

hTKKkU7UiHk

[Bondons]

Thought you would enjoy this

hTKKkU7UiHk

aha thats where i got it from

[Bondons]

Arm Day


Barbell Curl


95x6

115x4

125x4

135x3


Dumbell Curl on Preacher Bench


37.5x12

42.5x12

45x10


Cable 1 Arm Curl


80x15

95x15

110x15


SkullCrushers


75x12

85x12

95x10


CloseGripBenchPress


165x8

175x8

185x6


Tricep Cable Extensions


170x15

170x15 (Highest cables go up to)

170x15


1 Arm Cable Extensions


40x15

60x15

70x15

[bigruss757]

yoo looking good...that arm day looks ****ing exhausting compared to mine lol

[Bondons]

yoo looking good...that arm day looks ****ing exhausting compared to mine lol

Haha, I tend to overdue it when i train arms.

[BEhave]

Do you do skullcrushers before cgb or you just listed it like that?

[Bondons]

Do you do skullcrushers before cgb or you just listed it like that?

They are in order of how I performed them.

[BEhave]

You should do cgb first since its an exercise that uses more muscle groups, well thats what I have heard. You probably already know this and I was thinking of doing the same thing. Right now I do weighted dips before I do tri extensions or skullcrushers. Was tihnking of switching them like that since my skullcrusher/tri extension numbers go down after the weighted dips

O yea, and incase you still taking NO products, I found this, I don't take any of the stuff myself, but it could be informative to you

http://forum.bodybuilding.com/showthread.php?t=1942941

[Bondons]

You should do cgb first since its an exercise that uses more muscle groups, well thats what I have heard. You probably already know this and I was thinking of doing the same thing. Right now I do weighted dips before I do tri extensions or skullcrushers. Was tihnking of switching them like that since my skullcrusher/tri extension numbers go down after the weighted dips

O yea, and incase you still taking NO products, I found this, I don't take any of the stuff myself, but it could be informative to you

http://forum.bodybuilding.com/showthread.php?t=1942941

I did them first this week just to mix it up. I was doing CGBP first for awhile.
Thanks for the link I'll check it out.

[BEhave]

Cool. Mixing it ups is a good idea, I'm a little stubborn sometimes and don't even do slight tweaks to the workouts I've set up

[DrummerDan]

damn this is a sick journal, im gonna have to keep up on this...

[Superman Mk II]

Journal looking ace Bondons.

[Bondons]

Journal looking ace Bondons.

thanks bro

[Bondons]

Training chest in about an hour.
working out at home so its gonna be a much different workout ahah
only got bench which inclines and declines...and 20lb dumbells.
ill make it work

[Connor0]

Training chest in about an hour.
working out at home so its gonna be a much different workout ahah
only got bench which inclines and declines...and 20lb dumbells.
ill make it work

You gonna up the reps and sets?

[GLHF]

subbed

on what stage are u competing?

[Bondons]

You gonna up the reps and sets?

No spotter, took it easy.

[Bondons]

Chest Day


Flat Bench Press


185x8

205x6

225x4

235x2


Incline Bench Press


115x10

135x10

145x10

155x8


Decline Bench Press


185x6

195x6

205x5


Notes


Took it really easy today, didn't have a spotter.

[Bondons]

Training


Front Lat Spread

http://i36.tinypic.com/2j433a1.jpg

Side Chest

http://i35.tinypic.com/wmmqh5.jpg

[PRMachine]

Strong presses man!

[StevenNevets]

Strong presses man!x2 and new pictures look great


You ever do DB flyes? Was expecting them with the 20lb DB's. A few high-rep sets after pressing is always fun.

[Bondons]

x2 and new pictures look great


You ever do DB flyes? Was expecting them with the 20lb DB's. A few high-rep sets after pressing is always fun.

I was going to but just decided to stick with presses.

[caj]

The new pics are impressive, man. Esp when you think about how much you've improved over just a short little while.

Extremely hard work + healthy nutrition + many healthy calories/day + great age for growth = incredible results.

Be very proud, man.

[Bondons]

The new pics are impressive, man. Esp when you think about how much you've improved over just a short little while.

Extremely hard work + healthy nutrition + many healthy calories/day + great age for growth = incredible results.

Be very proud, man.

thanks i appreciate the words

[GetBigyo]

strong xmas tree in backround lol.

looking sick bondons, keep it up. your gonna own your show in june

[Bondons]

strong xmas tree in backround lol.

looking sick bondons, keep it up. your gonna own your show in june

thanks boss

[B-Neva]

here u go bondons,

subbed!~

[Requisite 101]

Jesus christ.

Awesome log!

Subbed.

[SouthSH138]

i check this thread everyday after i get home from school, your a real inspiration dude...awesome work, your gonna dominate at your show...
subbed

[Superman Mk II]

chest definatly improving, have you got your contest prep diet and everything already sorted and planned ? Also have you started cutting yet, could really shred down easily with your genetics, maybe even 6 weeks out.

[Bondons]

i check this thread everyday after i get home from school, your a real inspiration dude...awesome work, your gonna dominate at your show...
subbed

wow man thanks i rlly appreciate it


chest definatly improving, have you got your contest prep diet and everything already sorted and planned ? Also have you started cutting yet, could really shred down easily with your genetics, maybe even 6 weeks out.

Yeah I'm working on what I'll be doing but I still have 2 more weeks to figure it all out. Start cutting 12 weeks out bro.

[Johnbodybuilder]

Nice Work man, In the side chest shot, arms look brilliant. very thick. Chest will grow in time, have you experimented much and found the best way to get it to grow??

[Bondons]

Nice Work man, In the side chest shot, arms look brilliant. very thick. Chest will grow in time, have you experimented much and found the best way to get it to grow??

I'm stilllllll tring to figure out what works best.
Did dumbells for a couple months and that didn't really give me the results I was hoping for.
Trying to focus more on incline now and see how that treats me.

[Connor0]

lats are huuuuge!

[Bondons]

Back Day/Calves


Lat Pulldowns


212x6

225x6

232x6

250x5


Barbell Row


175x12

185x12

205x10

215x8


Tbar Row


4platesx12

5platesx8


Cable Row


175x10

190x10

205x8

220x6


CloseGrip Pulldown


187x8

205x6

[xHoward]

Bondons, what do you usually do for abs?

[PRMachine]

Strong work out brah! Rows are crazy strong

[Bondons]

Bondons, what do you usually do for abs?

Weighted leg raises and cable crunches

[GetBigyo]

wow at pulldowns and rows. get that 225, two plates already! lol jk. keep it up.

[Bondons]

wow at pulldowns and rows. get that 225, two plates already! lol jk. keep it up.

Well I just started doin' barbell rows so trying to go up slowly every week.

I'll get there next week though ahha

And yeah i'm pissed about the pulldowns, thats the highest the machine goes up to so I gotta stay there.

[PRMachine]

It says back/calves, but i see no calve work out :O

[Bondons]

It says back/calves, but i see no calve work out :O

I never write down what I do for calves lol

I did 4 sets of seated raises, and 3 sets of raises on the leg press.

[PRMachine]

I never write down what I do for calves lol

I did 4 sets of seated raises, and 3 sets of raises on the leg press.

Ohh okay :P Fair enough

[slzr44]

bondons, doesnt your machine have those little handles tho? so u can put plates on for extra weight, i saw a few of those things on youtube

[NTT91]

do you lean foward on your seated rows and use momentum or do you stay strict throughout, cuz those are some big weights

[JY_21]

im jealous....

[Bondons]

do you lean foward on your seated rows and use momentum or do you stay strict throughout, cuz those are some big weights

Its a lot of weight so it does pull me forward a bit but I try to be as strict as possible.

[Masknight]

bondons, how do you do your weight leg raises? how do you hold the weights with your leg? i have some trouble holding it with my legs.

[caj]

I just noticed in your avatar pic, do you still have your Christmas tree up? It's March, man. lol

[Bondons]

bondons, how do you do your weight leg raises? how do you hold the weights with your leg? i have some trouble holding it with my legs.

We have this like thing at our gym you can put your back up against to do leg raises and I just put the dumbell between my feet.


I just noticed in your avatar pic, do you still have your Christmas tree up? It's March, man. lol

Thats just a small one we keep up year round.

[caj]

Thats just a small one we keep up year round.

Oh okay.

Hey, I'm always slow taking ours down so I was just being nosy. lol

[Bondons]

Oh okay.

Hey, I'm always slow taking ours down so I was just being nosy. lol

haha its cool, everyone who comes over asks me why its up too

[dunkalicious]

I'm stilllllll tring to figure out what works best.
Did dumbells for a couple months and that didn't really give me the results I was hoping for.
Trying to focus more on incline now and see how that treats me.
Like I said forget about presses.
Do exercises like dips,cable exercises, db/peck-deck flyes etc......

[JayZyzz]

You look amazing bro.

[Bondons]

Today is going to be wierd since I'm leaving for the Arnold Expo tomorro morning. Also, I'm not gonna have much time to train today cause I have work...

Combining shoulders and legs and I have to do it in under like an hour...should be interesting.

I'll probably just do heavy squats, leg press, and military presses.

[eamdizzle]

dayum @ the lat pull downs an rows. No wonder your back looks so good. gjdm

[livintolift]

how much time do you spend lifting on a normal day?

[Bondons]

how much time do you spend lifting on a normal day?

Hour and a half probably on average.

[NTT91]

Hour and a half probably on average.

really? How long do you rest dude?

[rdrb]

Nudes or negz.

[NTT91]

How was meeting Flex Lewis? was he cool? How about The House?

[Bondons]

How was meeting Flex Lewis? was he cool? How about The House?

They were both rlly cool.

Eric just kinda said "awesome" to everything I was talking about haha

[Bondons]

Chest Day


Incline Dumbell Press


70x8

75x8

80x8


Flat Dumbell Press


85x8

95x4 (dumbell was digging into my wrist)

95x5


Incline Machine Supersetted with Incline Flys


140x12 22.5x12

180x10 22.5x12

200x10 22.5x12


Cable Decline Flys


110x15

140x12

155x10


Notes


Decent Day considering I have been eating like **** for the past few days since I was at the expo. Finished up with 6 sets of calves.

[PRMachine]

Strong presses brah!

[YESr0d]

Nice thread bondons

You have actually influenced my workouts haha, been trying to get my strength up as of recently after seeing some of your lifts

[tiger04]

def. got to step my game up, subscribed!

[Bondons]

Back Day


Lat Pulldowns


180x8

190x8

200x6


Barbell Row



185x10

205x10

225x6


Close Grip Cable Row



150x12

170x10

180x8


Pullups



10

10

10


Notes


Not a very good workout, was at my college gym so all different equipment. Maxed out on their lat machine too though. Finished up with 6 sets of abs. Really didn't get much of a pump today.

[GetTonk]

sup bobby baby

[PRMachine]

Strong rows are strong!

[Ehudd]

bondons, i love you so much. Stroke my shaft pls. Thanks

[Bondons]

training at my school's gym again today, so gonna be a different routine then i usually do. (shoulders)

[Bondons]

Shoulder Day


Military Press Machine


185x8

205x8

225x6


Dumbell Side Raises


25x15

30x15

35x12


Upright Row


95x12

115x12

135x6


Cable Front Raises (each weight increase felt extremely heavy)


30x15

40x12

50x6


Barbell Shrugs (No straps, couldn't go very heavy nor hold onto weight for long)


225x15

275x15

295x10


Notes


As you can tell by my lifts I didn't have much energy in me. Was only working off of breakfast (which was fairly small) and I usually have at least 2-3 meals in me before I train.

[Dunkelheit23]

How the **** do you workout so early?

[Bondons]

How the **** do you workout so early?

It was hard as hell! haha
I usually train around 2pm

[BaFtub]

I cant lift unless I have atleast 2-4 meals in me lol.. Im a late night lifter so to say. Looking really good 13 weeks out man. Youre gonna do some F'ing damage..

[Bondons]

I cant lift unless I have atleast 2-4 meals in me lol.. Im a late night lifter so to say. Looking really good 13 weeks out man. Youre gonna do some F'ing damage..

Thanks boss, you as well.

Killer wheels

[BaFtub]

Thanks boss, you as well.

Killer wheels

Same t'you. Lucky SOB meeting Fankhouser.. How was he in person? down to earth right?

Also, whats your macros lookin' like?

[NTT91]

Same t'you. Lucky SOB meeting Fankhouser.. How was he in person? down to earth right?

Also, whats your macros lookin' like?

in before "I don't count macros"

[EC_Muscle]

why teh odd training times?

[Alexandre76]

your pretty strong overall except for the chest

[Bondons]

Same t'you. Lucky SOB meeting Fankhouser.. How was he in person? down to earth right?

Also, whats your macros lookin' like?

Offseason I don't count macros, although I will after contest this time around.
Start contest prep diet tomorro so I'm gonna calculate all the details tonight.


Fankhouser was okay, just kinda said "awesome" to everythign I was talking about haha

[tyty88]

i love the morning work out bondons if u are fuked for time and have to workout early more often u will eventually love it i go every morning beofre school (high school) 5 am central time makes me feel great throughout the day :)

[B-Neva]

i love the morning work out bondons if u are fuked for time and have to workout early more often u will eventually love it i go every morning beofre school (high school) 5 am central time makes me feel great throughout the day :)

my dad used to do that, I did it once in a while with him when I was younger (like 14 or 15) and my god by 11am I was asleep in the car lol. what the hell time do you go to bed?

[BeachBrah22]

what routine did you start out with

[Bondons]

what routine did you start out with

What type of split? Same one I'm doin' now.

[BeachBrah22]

gotcha

[livintolift]

hey man, can you give us an update on the supplements you've been on lately?

[Bondons]

hey man, can you give us an update on the supplements you've been on lately?

no xplode and size on

[livintolift]

no xplode and size on

ok cool, cool. ive been wanting to try size on for a while now, its just so expensive! :(

do you think it is worth the price?

[tiger04]

ne updates? jc!

[dunkalicious]

bondons what are your big 3 lifts?

[Bondons]

bondons what are your big 3 lifts?

Please start posting in my other journal guys...and I'm not sure I haven't maxed out in awhile on any of the big three.