Dunkalicious workout log

[dunkalicious]

maybe, I'll see

[XanderMander]

In response to your rep comment I'm not in here for the reps, I love following along and seeing what works for other people. And I'm so in for the Clen if you give updates, thats something that really interests me should I ever decide to cut....

[dunkalicious]

If I don't get eph I'll use clen. and will post results here

[dunkalicious]

arms today

[izzylicious]

i came back from arms a while ago =D Hit them hard brah.
and btw how come u cant get ephedrine? you can get it from pharmacy just say you have asthma

[dunkalicious]

I need prescription

[izzylicious]

I need prescription

sucks >_< .. i buy him here for like 8$ for 200 pill without prescription lol..

[dunkalicious]

how much mg is pill?

[dunkalicious]

ARMS


TIME: 1hour 10minutes

TRAINING:10/10

DIET:3/10

SLEEP:8/10

SORE: TRAPS,REAR DELTS

Decided to do biceps first because it's lagging

21's
3sets 85lbs

DB BICEPS CURLS
-High intensity on these
1x10 45lbs
1x10 40lbs
1x10 35lbs
1x6 40lbs drop set 1x8 27,5lbs


CABLE CURLS
1x10 6plates
3x10 5plates

HAMMER CURLS
1x10 50lbs
3x10 45lbs

KICKBACKS
4x10 45lbs
-this is best exercise for triceps I did so far.

ROPE PUSHDOWNS
-slowly and controlled, worked great
4x10 12plates (whole stack )

CLOSE GRIP BENCH PRESS
haven't done this in ages
1x15 135lbs
1x10 185lbs
2x8 185lbs

BEHIND THE BACK WRIST CURLS
6x15 95lbs

I felt great today despite my diet was ****ty.

Just weighted my self I'm at 190,5lbs and 31'' waist

[TkOliTk]

Waist is small :D. Any new pics? Your volume always amazes me :p

[dunkalicious]

but this was low volume workout :P . Will post after I cut a little more.

[PRMachine]

Good job with arm work out man!

[izzylicious]

mirin french press, gj.

btw 25mg/pill.

[XanderMander]

The new ratings are good, man. Fantastic waist size for your height and weight!

[dunkalicious]

thanks. I'll try to get it under 30''

[7399martyn]

you got a pretty good V. ive got 32' waist at 5'7 lol.

[dunkalicious]

do stomach vacuums. that works

[fitnessnewb]

Tried the behind the back wrist curls today as you suggested, and they felt great. strong people on this site man.. Got some catching up to do haha

[dunkalicious]

yesterday was a rest day, today I'll maybe go in the gym. (studying)

[ice_man89]

you got many more exams coming up?

[dunkalicious]

maths tomorrow, physics,geography and religion in tuesday

[walkinbazooka]

do stomach vacuums. that works

How do you do them? I've been told the instruction on BB.com is incorrect.

[dunkalicious]

I just pull in my stomach during the day when I remember, not fully though but it works

[dunkalicious]

****, no work out today either.

[fitnessnewb]

I just pull in my stomach during the day when I remember, not fully though but it works

hmm ill give it a try, benefits are that abs show more or?

[dunkalicious]

smaller waist, stronger core and my abs were visible at 17% BF.

[walkinbazooka]

smaller waist, stronger core and my abs were visible at 17% BF.

You got up to 17? Wow, you looked 14, 15 tops.

[dunkalicious]

You got up to 17? Wow, you looked 14, 15 tops.
yes, I got carless with my diet.

anyway today I missed gym because it only worked 4-8PM so I went in local park and did couple sets of pullups/chinups and dips.

and I did 4hours of light intensity cardio.(bike riding and walking) (yes, strong cardio)

[ice_man89]

love the getto workout lol

[dunkalicious]

love the getto workout lol
yes, and the looks I get

[XanderMander]

yes, and the looks I get

Strap a couple toddlers around your waist for maximal overload...

[DE_58]

^^^ that must be how you got those forearms. Holding onto a thick ass playground bar with toddlers on the pullup/dip belt.

brb, going to a nursery school, then a playground.

[izzylicious]

woah 4 hours of cardio, thats awesome.

[7399martyn]

did ou get any lookers at the park? i live literally 5 minutes from the park, but i would never do a workout there lol, well, not alone.

[dunkalicious]

woah 4 hours of cardio, thats awesome.

yep


did ou get any lookers at the park? i live literally 5 minutes from the park, but i would never do a workout there lol, well, not alone.

yes, I was forced to go to the park because gym was closed, but it wasn't anything intense, very light workout

[izzylicious]

People would be like WTF if you go workout in the park here haha. would probably just work out at home, ask my sister do sit on my knees and do some bench dips, and like 100 pushups.

[dunkalicious]

ofcourse I won't be able to workout today because ****ing bitch teacher told me to write essay on 4pages about some bull ****.


****

[PRMachine]

ofcourse I won't be able to workout today because ****ing bitch teacher told me to write essay on 4pages about some bull ****.


****

****ing bitch :(

[ice_man89]

sucks :( is that suppost to be in for tomorrow as well?

[dunkalicious]

I'll probably workout tomorrow

[7399martyn]

ofcourse I won't be able to workout today because ****ing bitch teacher told me to write essay on 4pages about some bull ****.


****

and the hate begins. what did you do?

[dunkalicious]

didn't bring the essay earlier lol

I wanted to get past it

[XanderMander]

You have two options....

1. Kill the essay and hand in a world-beater.

2. Kill the teacher and lift.

My vote is for number 2.

[dunkalicious]

already done 1.page, 3 to go

[izzylicious]

Good luck brah, what is the essay about?

[dunkalicious]

Good luck brah, what is the essay about?
patriotism and cosmopolitism in Matos's literature

sucks.

Matos is a poet from the early 20th century

[dunkalicious]

ain't this awesome?

http://i336.photobucket.com/albums/n353/AirMate5/Drunkalicious2.jpg

[izzylicious]

oh wow. o-o that sounds hard specially if you need to write " 4pages " =/ good luck again.

IT IS ! that photoshop guy made it?

[dunkalicious]

oh wow. o-o that sounds hard specially if you need to write " 4pages " =/ good luck again.
Thanks, but I'm already done. wasn't too hard

[PRMachine]

That's pretty sick dunk!

[dunkalicious]

That's pretty sick dunk!
amazing, thanks to Vai.


finaly gonna workout today.

[dunkalicious]

I'm tired cause of school and playing basketball today but still I will do my squat day

[dunkalicious]

LEGS & BICEPS

Time:1hour 20 minutes

TRAINING:10/10

DIET: 6/10

SLEEP:4/10

SORE:N/A


It was probably most intense workout in my life. I was weak because of school and basketball and other stuff but still managed to do great job.


BACK SQUATS
-ATG, no equipment, narrow stance

1xdidn't count 95lbs
1x12 155lbs
2x10 175lbs
2x8 200lbs
1x5 220lbs
2x2 245lbs


FRONT SQUATS
-Still working on technique and form

1x12 95lbs
1x12 115lbs
3x10 135lbs

these were very intense lol

LEG EXTENSIONS SUPERSETED WITH LEG CURLS
3x10 220lbs 1x12 125lbs

DB SLDL
1x10 55lbs
2x10 50lbs

DB CURLS
2x10 45lbs
1x10 40lbs
2x10 35lbs

21'S
3sets 60lbs

[izzylicious]

Good job on squats, keep it up. why 4/10 sleep?

[dunkalicious]

Good job on squats, keep it up. why 4/10 sleep?
6hours of sleep, had to get up early because of essay

[ice_man89]

nice squats. and mirin' new avi

[dunkalicious]

nice squats. and mirin' new avi
they were light, but they intensity was killer

[ice_man89]

even so impressive ATG's and then front squats straight after it must have been a killer!

[dunkalicious]

last two sets on front squats were hardest in my life.

[PRMachine]

Nice work out man, front squats after back squats are killer.

[dunkalicious]

thanks


school is over finally

[PRMachine]

thanks


school is over finally

Pretty soon for me too, except i have upgrading to do. ****.

[dunkalicious]

what is your grade avarage? mine is 3.93/5

[PRMachine]

what is your grade avarage? mine is 3.93/5

67.55 out of 100
I don't do anything in most classes.
That's not including marks from the past quarter year, which will bring it down lower cause i gave a few teachers lots of ****.

[ice_man89]

school is over finally

good to hear! was the last day of uni today!

[XanderMander]

Nice man, way to gut it out on some damn hard exercises. That feeling when you put the weight down after an intense set is hard to describe, but damned amazing, ya know?

[dunkalicious]

Nice man, way to gut it out on some damn hard exercises. That feeling when you put the weight down after an intense set is hard to describe, but damned amazing, ya know?

yes

suprisingly I'm not too sore. My quads and hams are sore but not too bad.

[dunkalicious]

CHEST & DELTS

Time: 1hour

TRAINING:9/10

DIET:4/10

SLEEP:7/10

SORE:LEGS

Didn't hit chest as I planned but did great on delts

PECK-DECK FLYES SUPERSETED WITH DIPS
4x12 155lbs 4x12
-peck deck burned my chest

LYING CABLE FLYES
1x10 4 plates
1x8 4 plates
2x10 3plates

CABLE CROSSOVERS
2x10 6plates

LATERAL RAISES
2x10 30lbs
1x12 30lbs
1x10 30lbs drops set 1x10 22lbs

STANDING BEHIND THE NECK OVERHEAD PRESS
2x10 95lbs
1x8 115lbs
1x6 115lbs

CABLE SIDE RAISES
1x10 2plates
2x12 3plates

BEHIND THE BACK WRIST CURLS
3x20 95lbs
3x15 95lbs

[BulgariaFitness]

CHEST & DELTS

Time: 1hour

TRAINING:9/10

DIET:4/10

SLEEP:7/10

Didn't hit chest as I planned but did great on delts

PECK-DECK FLYES SUPERSETED WITH DIPS
4x12 155lbs 4x12
-peck deck burned my chest

LYING CABLE FLYES
1x10 4 plates
1x8 4 plates
2x10 3plates

CABLE CROSSOVERS
2x10 6plates

LATERAL RAISES
2x10 30lbs
1x12 30lbs
1x10 30lbs drops set 1x10 22lbs

STANDING BEHIND THE NECK OVERHEAD PRESS
2x10 95lbs
1x8 115lbs
1x6 115lbs

CABLE SIDE RAISES
1x10 2plates
2x12 3plates

BEHIND THE BACK WRIST CURLS
3x20 95lbs
3x15 95lbs



Strong,,
you're doing great big men
today i start exam for 2 weeks,
13 exams, sometimes 2 a day, you're lucky you're schools over, but i won't forget to work out ;)

so when you know you're results?
grtz

[dunkalicious]

Strong,,
you're doing great big men
today i start exam for 2 weeks,
13 exams, sometimes 2 a day, you're lucky you're schools over, but i won't forget to work out ;)

so when you know you're results?
grtz
I already know everything. I avaraged this year 3,93/5. School system is different here

[PRMachine]

Nice work out man!

[dunkalicious]

BACK & ABS

Time: 1hour 10minutes

TRAINING:9/10

DIET:7/10

SLEEP:8/10

SORE:LEGS -pretty sore


Workout was awesome and PR on deadlifts made it even better


DEADLIFTS
-DO means double overhand grip, MG is mixed grip
-no equipment except chalk

2x10 155lbs
1x5 200lbs DO
1x5 245lbs DO
1x5 265lbs DO
1x5 305lbs DO
1x5 315lbs MG
1x5 345lbs MG
1x1 400lbs MG PR

lol, PR came out nowhere, it felt incredibly easy, I think I could pull 410+.
You have no idea how happy I am to lift 400+ on something :D :D :D

WIDE GRIP PULL UPS
-haven't done these in loooooong time

3x10 BW

DB ROWS
3x8 90lbs (heaviest in my gym)

CABLE ROWS
1x15 135lbs
3x10 155lbs

WEIGTHED AB WORK SUPERSETED WITH HANGING LEG RAISES
5x12 5x15

[PRMachine]

Mirin dead lifts man! Good job.
Pulling 4 plates soon!

[dunkalicious]

Mirin dead lifts man! Good job.
Pulling 4 plates soon!
I bet I could easily pull 4plates, only if my gym had 4plates lol

[PRMachine]

I bet I could easily pull 4plates, only if my gym had 4plates lol

LOL wut!?

You're too strong for your gym brah

[ice_man89]

impressive deads good work

[dunkalicious]

LOL wut!?

You're too strong for your gym brah

yeah lol, they only have 6 45lbs plates, so 3 a side .


impressive deads good work

thanks

[MWZ90]

nice job with the pr dude, time to find a new gym lol

[batmanman]

nice dead, I was sure you could dead more than you claimed

[dunkalicious]

going for 420 next time if I feel I'm ready for maxing out :D

[xxxCS7xxx]

awesome dead's man

[Str8Rippin]

nice deads

[PRMachine]

going for 420 next time I feel I'm ready for maxing out :D

DO IT!!!!!1!s

[cheesecake0]

wtf? 6 plates for everyone?

[dunkalicious]

wtf? 6 plates for everyone?
yes, 6 45lbs plates total.

but there is 2 olympic plates of 25kg and lot of 25lbs and 35lbs regular plates.

gym sucks though

[Irish21]

hows ur vertical now compared to when u used to play basketball alot...because im bulking up but im playing in college next year so i dont want my game to suffer from lifting u know what i mean

[dunkalicious]

well I gained a lot of weight and I got a little slower , but my vertical became better.

[7399martyn]

only 6 45s for the whole gym? wtf is this ****?
anyway, GJ on the deadlift Mate.

lol, you said i deadlifted more than you in my journal. i beg to differ now lol, my max is around 375.

edit: fiirst on page 29.

[dunkalicious]

well, I didn't expect to lift so much and I used mixed grip after long time and it's so much easier.

[dunkalicious]

arms today

[MVille123]

yea you can lift more with a mixed grip but I think its only good for 1 rm, for 10+reps i use standard grip ( deadlift )

[dunkalicious]

yea you can lift more with a mixed grip but I think its only good for 1 rm, for 10+reps i use standard grip ( deadlift )
I decided from now on I won't do more than 5 reps in my working sets so I'll use mixed grip

[Swoyer]

wait, r there really only 6 plates in ur gym? dont u squat more than 3 plates?

[dunkalicious]

I said 6 45lbs plates.

[Swoyer]

I said 6 45lbs plates.
why so little?

[dunkalicious]

because it gym for girls , but soon a new one will open and I hope they will be more manly

[dunkalicious]

ARMS

Time: 1hour 10minutes

TRAINING:9/10

DIET: 6/10

SLEEP: 7/10

SORE: LEGS



Had a great workout, blasted my triceps.

21's
3sets 85lbs

DB BICEP CURLS
1x10 45lbs
1x10 40lbs
1x10 35lbs
1x10 40lbs
1x10 45lbs

CABLE CURLS
2x12 5plates
2x10 5plates

HAMMER CURLS
1x10 45lbs
2x10 50lbs

DB KICKBACKS
1X10 45lbs
3x10 50lbs

FLAT SKULLCRUSHERS
3x10 85lbs

CLOSE GRIP BENCH PRESS
3x10 170lbs

ROPE PUSHDOWNS
4x10 whole stack

BEHIND THE BACK WRIST CURLS
4x20 95lbs
2x15 95lbs

[PRMachine]

Nice work out man, lots of volume in so little time.

[dunkalicious]

I can't feel anything if I don't do a lot of volume

[dunkalicious]

CHEST & MISC

Time: 55minutes

TRAINING:5/10

DIET: 7/10

SLEEP: 7/10

SORE:N/A


I had avarage workout. I felt bloated and I was barely moving the weight.

REVERSE PECK-DECK FLYES
1x12 155lbs
3x10 155lbs

REVERSE CABLE CROSSOVERS
-this is for rear delts

1X15 2plates
1x12 3plates
2x10 4plates

INCLINE DB PRESS

1x10 45lbs
1x10 55lbs
1x10 65lbs
1x6 90lbs
1x6 80lbs


LYING CABLE FLYES SUPERSETED WITH DIPS

4x10 3plates 4x15

DB SHRUGS
1x20 65lbs
1x15 75lbs
1x17 90lbs

BEHIND THE BACK SMITH SHRUGS
-bar not included
4X15 65lbs a side

SEATED CALF RAISES
6xfailure 155lbs

[PRMachine]

Tear it up next time man.
Those incline DB presses are big!

[BulgariaFitness]

ARMS

Time: 1hour 10minutes

TRAINING:9/10

DIET: 6/10

SLEEP: 7/10

SORE: LEGS



Had a great workout, blasted my triceps.

21's
3sets 85lbs

DB BICEP CURLS
1x10 45lbs
1x10 40lbs
1x10 35lbs
1x10 40lbs
1x10 45lbs

CABLE CURLS
2x12 5plates
2x10 5plates

HAMMER CURLS
1x10 45lbs
2x10 50lbs

DB KICKBACKS
1X10 45lbs
3x10 50lbs

FLAT SKULLCRUSHERS
3x10 85lbs

CLOSE GRIP BENCH PRESS
3x10 170lbs

ROPE PUSHDOWNS
4x10 whole stack

BEHIND THE BACK WRIST CURLS
4x20 95lbs
2x15 95lbs




strong !! ;)
with the rope pushdown when you say whole stack

how much weight is that,? in my gym its 10 plates of 5 = 50 kg
( still mad because of exams, need to workout at home and once a week gym) :(

[ice_man89]

no workout the last few days?

[DE_58]

dunk where you at?

[BulgariaFitness]

hey brah
where are you these days?
;)

[7399martyn]

arm then chest then arms again? where were your leg and back workouts this week?

[store]

Hey, how's it going Dunk. You been working hard?
Football season is coming up, starts in August. I can't wait man.

[dunkalicious]

strong !! ;)
with the rope pushdown when you say whole stack

how much weight is that,? in my gym its 10 plates of 5 = 50 kg
( still mad because of exams, need to workout at home and once a week gym) :(

60kg


no workout the last few days?

no. I have to work with my dad on the ranch so I didnt workout this week


dunk where you at?

see above post


arm then chest then arms again? where were your leg and back workouts this week?

no, its a quote


Hey, how's it going Dunk. You been working hard?
Football season is coming up, starts in August. I can't wait man.

its not going good because I havent worked out lately, will try to get back in the gym next week.



NOTE I wont post often because I didnt pay bills for the internet.

sorry

[PRMachine]

:( Sucks about the internet man, hope you get it back, and get back in the gym soon

[dunkalicious]

throught this time period I realised that internet is an addiction

[DE_58]

throught this time period I realised that internet is an addiction

it really is man, haha.

[7399martyn]

ahh, didnt see the quote first. i await the return of your interent.

[izzylicious]

mirin' 90 lbs DB incline, curls n skull crushers. GJJJJ. progress in almost everything uh?

[dunkalicious]

mirin' 90 lbs DB incline, curls n skull crushers. GJJJJ. progress in almost everything uh?
not in squats or bench press :/

[dunkalicious]

Internet is back.

I did 45minutes of light cardio in the morning on empty stomach

[dunkalicious]

TRICEPS & DELTS

Time: 45 minutes

TRAINING: 8/10

DIET: 9/10

SLEEP:7/10

SORE: LEGS,GLUTES,REAR DELTS, BICEPS, NECK,TRAPS



It was a good workout. BTW I'm thinking about switching to Keto diet? your thoughts?

BEHIND THE NECK STANDING OH PRESS
10x95lbs
10x95lbs
8x115lbs
8x115lbs
9x135lbs

DB SIDE RAISES
10x30lbs
12x22lbs
12x22lbs
10x22lbs drop set 10x18lbs
8x22lbs drop set 10x18lbs


KICKBACKS

10x45lbs
10x45lbs
10x45lbs
10x45lbs


TRICEP PUSHDOWNS
-this was awesome

10x135lbs
10x135lbs
8x135lbs
9x135lbs

BEHIND THE BACK FOREARM CURLS
20x95lbs
20x95lbs
20x95lbs
20x95lbs
15x95lbs
15x95lbs

[ice_man89]

OH press has gone up nicely!

how much longer do you think that you'll be cutting for?

[PRMachine]

Those oh presses are heavy man, especially for behind the neck!
Not sure about the keto diet, i have tried TCD for a few weeks before, but doubt i did it right, and not long enough to notice any changes really, just lost 8-9lbs of water weight, still kept gaining strength though.

[dunkalicious]

I'll do loading with carbs next tuesday and will start with keto at wednesday.

I will do loading once a week with high GI in the morning and low GI during the day.

[PRMachine]

I'll do loading with carbs next tuesday and will start with keto at wednesday.

I will do loading once a week with high GI in the morning and low GI during the day.

Good luck man, hopefully it'll work better than current diet, and allow you to preserve more muscle. I suggest you give Timed Card Dieting a read on the Iron Addicts site, the half TCD.

[dunkalicious]

will do, also here's update on my cut

http://i336.photobucket.com/albums/n353/AirMate5/062409202449.jpg

http://i336.photobucket.com/albums/n353/AirMate5/062409202542.jpg

sorry, I forgot to show whole legs

[PRMachine]

Looking big a lean man!
You don't look nearly 13 feet though...

[dunkalicious]

I know, but I ordered special furniture and stuff for me so I look normal in my house + I have high ceiling

[walkinbazooka]

Damn bro, the cut's going great. And are you growing a beard or is that just shadow?

[dunkalicious]

Damn bro, the cut's going great. And are you growing a beard or is that just shadow?
well, I'm not growing a beard I'm just too lazy to shave, and thanks

[7399martyn]

strong overhead press. do you feel any discomfort doing behind the neck? you gonna try presses from the front soon?

and nice cut progress, abs are looking good.

[dunkalicious]

not really, I can't feel any discomfort. the thing is I never really completely lower them on my back/traps .

No I won't switch to front because I try not to work out front delts. why? because they are too big and they stop my chest from growing.

[7399martyn]

not really, I can't feel any discomfort. the thing is I never really completely lower them on my back/traps .

No I won't switch to front because I try not to work out front delts. why? because they are too big and they stop my chest from growing.

how far do you bring it?

wait.. how does front press stop your chest from growing?

[dunkalicious]

how far do you bring it?

wait.. how does front press stop your chest from growing?

little lower than parallel.

My front delts overgrew my chest and every movement I do for my chest is taken by front delts as dominant muscle. that's why I don't ever do front delts. it's hard for me to hit chest.

BTW more progress pics

http://i336.photobucket.com/albums/n353/AirMate5/062509123204.jpg

[PRMachine]

Ever try squeezing shoulder blades together while benching dunk? Or using a wider grip? I do believe both use less delts and more chest.

[crunchfit]

Definite progress. Chest is looking good.

[dunkalicious]

no workout today. did cardio .

and I just weighted and I'm 185 pounds.


I'm shocked



Definite progress. Chest is looking good.

thanks bro


Ever try squeezing shoulder blades together while benching dunk? Or using a wider grip? I do believe both use less delts and more chest.

I am using wide grip ,never tried squeezing shoulder blades, gonna try that and see how it works

[batmanman]

no workout today. did cardio .

and I just weighted and I'm 185 pounds.


I'm shocked




thanks bro



I am using wide grip ,never tried squeezing shoulder blades, gonna try that and see how it works

holy crap we weigh the same

[dunkalicious]

holy crap we weigh the same
I get depressed when I see I'm losing weight and size :( :(

[PRMachine]

I am using wide grip ,never tried squeezing shoulder blades, gonna try that and see how it works

It's a little akward at first, but it helps alot. Keep it squeezed throughout the whole lift, it will give you a smaller ROM too, and your numbers might drop as well. My 5RM went down 10lbs at first.

[dunkalicious]

110km+ today on a bike. that's some cardio

[dunkalicious]

chest and biceps today

[dunkalicious]

CHEST & BICEPS

Time: 1hour

Training:9/10

Diet:7/10

Sleep:3/10

Felt incredibily aggressive and pumped today. Felt like a beast.

INCLINE DB PRESSES SUPERSETED WITH CABLE CROSSOVERS
10x65lbs 12x6plates
10x80lbs 10x6plates
8x65lbs 10x6plates

Cable crossovers were awesome.

LYING CABLE FLIES SUPERSETED WITH DIPS
12x2plates 13xBW
10x3plates 15xBW
15x2plates 12xBW

PECK DECK FLIES
10x155lbs
15x155lbs

BARBELL BICEP CURLS
Didn't count reps

Failure x 85lbs
Failure x 85lbs
Failure x 85lbs
Failure x 85lbs

This worked awesome

DB BICEPS CURLS
10x40lbs
10x40lbs
10x40lbs
10x35lbs

CABLE CURLS
15x3plates
20x3plates


SEATED CALF RAISES
6sets to the failure 160lbs

CLENBUTEROL CYCLE

My 2nd day on it. I upped dosage from 40mcg to 60mcg. Definitively felt more energy at the workout, but also started to felt little side affects like hands shaking.

[CriminalMind]

nice workout

[batmanman]

strong volume

[dunkalicious]

u mad?

[7399martyn]

good workout, manage to put a bit of calf in there aswell.
i am unaware, is clenbuterol a prohormone?

[dunkalicious]

good workout, manage to put a bit of calf in there aswell.
i am unaware, is clenbuterol a prohormone?
no it's a beta-2 agonist

[7399martyn]

no it's a beta-2 agonist

ahh... what does it do?

[dunkalicious]

ahh... what does it do?
will write everything you need to know in about 15minutes


I did morning cardio on empty stomach today. twas killer, now I'm enjoying in oats and whey

[dunkalicious]

Clenbuterol by it's agency is simpatomimetik (don't know how to spell it in english). It's used in medicine because it's imitator of adrenaline and noradrenaline. Clenbuterol is also selective beta-2 agonist which purpose is to stimulate beta receptors in muscle and fat cells. It also used as bronhodilator, prevention for asthma seizures.

The fact is that clenbuterol is very effective at "fat burner" and there are people who claim that clen has anabolic effect simillar to some weaker anabolic steroids, but clenbuterol is completely non-hormonal. This comes from scientific experiments which were done on cattle, but it doesn't mean if it had anabolic effect on cattle that it will have anabolic effect on humans too because cattle has way higher number of beta-3 receptors than humans do. Beta-3 receptors are receptors who increase secretion of insulin and insulin sensitivity.

It's mainly used for burning fat, it raises body temperature and therefore it raises metabolism. The problem is that beta-2 receptors get used to clen pretty quick and it has no effect after that.

It has certain side effects like:nervousness,hands starting to shake, headache, increased heart rate, high blood presure and insomnia. clen shouldn't be taken after 6PM.

that's short story

[7399martyn]

so its sort of a thermogenic and makes you a bit jumpy? how much is it?

[Jaxxed_Fibraz_]

so its sort of a thermogenic and makes you a bit jumpy? how much is it?

Wouldn't reccomend to a 16yo, sorry.

[dunkalicious]

so its sort of a thermogenic and makes you a bit jumpy? how much is it?
well, I feel hands shaking and having more , much more energy on the workout and agression.


Wouldn't reccomend to a 16yo, sorry.

+this

and it can damage Leydig cells in your testicles that's why I consider it dangerous

[dunkalicious]

gonna rest today

[batmanman]

Wouldn't reccomend to a 16yo, sorry.

lol, age: 17

sorry, was just funny

[dunkalicious]

no pump


http://forum.bodybuilding.com/photo/data/500/medium/062809001806.jpg

[walkinbazooka]

Nice horseshoe you got there. Delt looks big too.

[dunkalicious]

Nice horseshoe you got there. Delt looks big too.

thanks, still lagging rear delts though

[BulgariaFitness]

no pump


http://forum.bodybuilding.com/photo/data/500/medium/062809001806.jpg

big arms bro
no hate but chest is lagging according to arms

still big chest, damn ;)
keep it up
i'm going to sleep now, ****ing work

[dunkalicious]

big arms bro
no hate but chest is lagging according to arms

still big chest, damn ;)
keep it up
i'm going to sleep now, ****ing work
I know that

[BulgariaFitness]

I know that

still big bro
i 'm mirin those arms in + - one year i'll be the age of you in this pic
i'll take one and see the difference
cya ;)

[dunkalicious]

legs today

[walkinbazooka]

You still doing front squats?

[dunkalicious]

yes

[dunkalicious]

LEGS

Time: 1 hour 5 minutes

Training: 8/10

Diet: 7/10

Sleep: 7/10


I was so hot today and sultriness was intolerable. Workout was good but it was interrupted by severe spasms in feet so I didn't do calves.

ATG SQUATS
High bar, wide grip, shoulder-width stance, No equipment
I try to put emphasis on my right leg because it's lagging, that's why my lifts went down.

Warm up:
10x95lbs
10x115lbs
10x145lbs

Working sets:
10x155lbs
10x200lbs
8x225lbs
8x255lbs
3x275lbs ---------> meh, should done 4 or 5 but I pussied out

ATG FRONT SQUATS
olympic grip,narrow stance, no equipment

Damn these were heavy and intense. I mean I could done much more reps, it's no problem in the legs, just my core/abs were burning.

10x155lbs
8x175lbs
8x175lbs

LEG EXTENSIONS
10x220lbs
10x220lbs
10x220lbs
10x220lbs

LEG CURLS
15x100lbs
10x120lbs
10x120lbs

SPASMS /WORKOUT

CLEN CYCLE
Upped to 80mcg today and felt absolutely no side effects. Also had a bit more energy on the workout.

[walkinbazooka]

Damn, strong front squats for just starting them, especially just after back squats.

How do you like having them directly after back squats? I'm thinking of doing that on leg day when I start my next bulk, because back squats really only hit my hams/glutes and I want more quad development.

Also, any idea why your leg extensions are so much stronger than your leg curls? Shouldn't quad:ham strength be 1:1?

[dunkalicious]

Damn, strong front squats for just starting them, especially just after back squats.

How do you like having them directly after back squats? I'm thinking of doing that on leg day when I start my next bulk, because back squats really only hit my hams/glutes and I want more quad development.

Also, any idea why your leg extensions are so much stronger than your leg curls? Shouldn't quad:ham strength be 1:1?
thanks.

well, they are a lot heavier when performed after back squats and they hit my legs much more nicely

NO because quadriceps is much larger muscle than hamstrings

[dunkalicious]

overslept morning cardio today :(

however I measured my waist at 29.9'' this morning and I noticed serratus anterior is begining to appear

[7399martyn]

nice ATG squats. you do them shoulder width and go all the way down so you could probably do 315 w/ a powerlifting style yer?

i tried ATG today it feels weird after not doing them for so long.

[dunkalicious]

nice ATG squats. you do them shoulder width and go all the way down so you could probably do 315 w/ a powerlifting style yer?

i tried ATG today it feels weird after not doing them for so long.

yes, shoulder width and I go low as I possibly can and I don't bounce.

I could do 315 ATG with shoulder width I think if I was fresh. I'm better at 1RMs than on repping because I have more fast twitch fibers than slow twitch.

my 1RM to the parallel is 355 though

[BulgariaFitness]

strong
you're a beast
hows your diet?

[~MKD~]

Wow great progress bro!

Nice tricep pic up there ^^^

You're inspirational =]

[dunkalicious]

strong
you're a beast
hows your diet?
thanks, I'm cycling carbs


Wow great progress bro!

Nice tricep pic up there ^^^

You're inspirational =]

thanks bro

[BulgariaFitness]

[QUOTE=dunkalicious;350099621]thanks, I'm cycling carbs

explain
how does it affect you're body?

[dunkalicious]

[QUOTE=dunkalicious;350099621]thanks, I'm cycling carbs

explain
how does it affect you're body?
you intake of carbs is low during the week. >150g and onde day in the week, usually when you train your lagging bodyparts you intake as much as you can carbs with low protein (500g+,depends of your weight etc...)

[BulgariaFitness]

[QUOTE=BulgariaFitness;350099891]
you intake of carbs is low during the week. >150g and onde day in the week, usually when you train your lagging bodyparts you intake as much as you can carbs with low protein (500g+,depends of your weight etc...)

yeah i found a great article for you !!
http://www.skippypodar.net/Fitness/carbcycling.html

[dunkalicious]

thanks


going to hit chest in half an hour

[PRMachine]

Pussied out more squat reps!! Son i am dissappoint... Strong numbers though for ATG. You squat in a rack?

[dunkalicious]

Pussied out more squat reps!! Son i am dissappoint... Strong numbers though for ATG. You squat in a rack?
yeah lol, I'm bitch, There's no squat rack in my city!!!! and it's capital !!!!

[PRMachine]

yeah lol, I'm bitch, There's no squat rack in my city!!!! and it's capital !!!!

lol wut!

Now i am disappoint... What ****ing city do you live in????

[dunkalicious]

CHEST & BICEPS

Time: 1hour 15minutes (talked a lot)

Training: 7/10

Diet: 3/10

Sleep: 8/10

Sore: Legs



It was too crowded and hot in gym. Workout was solid, but I'm most definietly weaker because of cutting

BENCH PRESS
I did what Emerica told me(squeez shoulder blades) but I felt no difference.

warm up sets:
30x95lbs
12x115lbs
12x135lbs

working sets:

10x155lbs
10x185lbs
7x225lbs
10x205lbs
8x205lbs

CABLE CROSSOVERS
12x6plates
12x6plates
10x6plates
15x6plates
15x6plates

DB FLYES
8x50lbs
10x45lbs
10x45lbs

WIDER GRIP E-Z BARBELL CRULS
failure X 82,5lbs
10x82,5lbs
10x82,5lbs
8x82,5lbs

DB BICEP CURLS
10x40lbs
10x45lbs
10x45lbs
10x40lbs
8x45lbs

BEHIND THE BACK FOREARMS CURLS
20x95lbs
15x95lbs
15x95lbs
15x95lbs
15x95lbs

CLEN CYLCE
On 80mcg today, felt no side effects

[PRMachine]

Nice difference eh, ****...
Time to up the weight on those behind back forearm curls :D

[dunkalicious]

yep, will try with 115 next time

[dunkalicious]

Cardio on empty stomach in the morning. I did light intensity eliptical

[BulgariaFitness]

Cardio on empty stomach in the morning. I did light intensity eliptical

How long?

i did same, cardio on empty stomach, this morning
moderate running, for 20 mins

[dunkalicious]

How long?

i did same, cardio on empty stomach, this morning
moderate running, for 20 mins
45minutes +riding bike to the gym and back home

[BulgariaFitness]

45minutes +riding bike to the gym and back home
great bet you sweated like a pig :D
what muscle is tonight?

[dunkalicious]

great bet you sweated like a pig :D
what muscle is tonight?
yeah + it was hot like in hell.

ermm, let me check......... back,traps,abs


yay deadlifts

[BulgariaFitness]

yeah + it was hot like in hell.

ermm, let me check......... back,traps,abs


yay deadlifts

finally its summer bro
here in belgium its 25 , but sunday i leave for 1 month to bulgaria,
its like croatia, 35 degerees,
do you liek going to the beach?
liek the croatian one?

[dunkalicious]

finally its summer bro
here in belgium its 25 , but sunday i leave for 1 month to bulgaria,
its like croatia, 35 degerees,
do you liek going to the beach?
liek the croatian one?
yes I do , but I doubt I'll go to vacation this year because I have financial problems.

[BulgariaFitness]

yes I do , but I doubt I'll go to vacation this year because I have financial problems.


ow ok
hoep it comes ok the financial prblems

[fitnessnewb]

Cardio on empty stomach in the morning. I did light intensity eliptical

how is hte feeling of that? I hate doing stuff without having had an awesome breakfast. subbed btw

[dunkalicious]

how is hte feeling of that? I hate doing stuff without having had an awesome breakfast. subbed btw

I drink a lot of water to get feeling of full stomach and it's quite good.

oats+milk+vanilla whey taste godly after that

thanks for the sub

[DE_58]

oats+milk+vanilla whey taste godly after that


In a shake or in a bowl, eaten like regular oats? I mix some whey into my oats every morning. Really improves the taste. SOOO good with cinnamon bun.

[dunkalicious]

bowl,yep eaten like regular oats

[ice_man89]

smash those deads later

[Swoyer]

wow strong bench and flyes!

[dunkalicious]

BACK & TRAPS

Time:1hour 30minutes

Training: 7/10

Diet: 6/10

Sleep:7/10

Sore: chest, legs,glutes


It was too damn hot and I talked too much with my partner. It was solid workout despite I failed like a bitch on deadlifts. Felt very aggressive on the workout and had plenty of energy. Decided to have a day for deadlifts because they affect too much the rest of my workout.

DEADLIFTS
I use mixed grip, no equipment except chalk

warm up:
10x155lbs
10x155lbs
5x155lbs

working sets:
5x205lbs
5x245lbs
5x295lbs
5x310lbs
1/8x425lbs -----------------------> I failed like a little bitch
5x335lbs

DB ROWS
10x77lbs
10x77lbs
10x77lbs
10x90lbs

PULL UPS
12xBW
10xBW
10xBW
8xBW

CABLE ROWS
12x135lbs
10x160lbs
10x160lbs
10x160lbs
10x160lbs

MACHINE SINGLE ARMS ROWS
10x66lbs
10x66lbs
10x66lbs

BB SHRUGS
1x15 205lbs
1x15 245lbs
1x15 245lbs
1x15 245lbs
1x15 245lbs

CLEN CYCLE
100mcg today and hands are shaking a bit

[dunkalicious]

and my friend pwned me after my failure:

VUuBo81l30M

[Twist3dJok3r]

You have quite a bit of volume in your workout, have you found that works best for you in terms of gains?

[Str8Rippin]

damn bruh pretty solid. Lookin strong. Whats weight at right now? And how do you feel riding your bike to and from the gym is? Im thinking about doing that but i dont want it to affect my lifts really.

Subbed bruh

[PRMachine]

Sucks about the deads. I'm sure the fact that it was a 115lb jump from your last working set, didn't help. :)

[dunkalicious]

You have quite a bit of volume in your workout, have you found that works best for you in terms of gains?

well, I never tried lower volume, I feel like I'm not doing enough if I don't do high volume


damn bruh pretty solid. Lookin strong. Whats weight at right now? And how do you feel riding your bike to and from the gym is? Im thinking about doing that but i dont want it to affect my lifts really.

Subbed bruh
about 185. It warms me up. doesn't affect lifting at all.


Sucks about the deads. I'm sure the fact that it was a 115lb jump from your last working set, didn't help. :)

yeah lol

[fitnessnewb]

I drink a lot of water to get feeling of full stomach and it's quite good.

oats+milk+vanilla whey taste godly after that

thanks for the sub
Alright, yea I plan on eating breakfast anyways as I am not cutting atm(not anymore) Need to get some mass on me first.


and my friend pwned me after my failure:

VUuBo81l30M

Strong friend haha, time to beat him though! Thats a big jump btw from your previous lift to your max.


damn bruh pretty solid. Lookin strong. Whats weight at right now? And how do you feel riding your bike to and from the gym is? Im thinking about doing that but i dont want it to affect my lifts really.

Subbed bruh
Its what I do, its a 5 min cycle nonetheless what I do is I sprint it all out and listen to my ipod, warms you up a bit and gets you pumped. Also I love the feeling of being all worn out and tired and then cycle back home thinking about the workout you just did, also flexing the muscles a bit you worked and feel em burning lightly:)

[dunkalicious]

Strong friend haha, time to beat him though!

lol, not yet, he's gonna attempt 550lbs next tuesday

[ice_man89]

lol, not yet, he's gonna attempt 550lbs next tuesday

just wait untill you start bulking again, is he at your gym as well? they are really going to need to buy some more plates for you two soon!

[dunkalicious]

yeah lol, I was recording

[ice_man89]

yeah lol, I was recording

vids of when he gets 550 would be good as well

[dunkalicious]

of course

[dunkalicious]

triceps and delts today

[walkinbazooka]

triceps and delts today

Hit em hard bro.

[Str8Rippin]

kill it sah

[dunkalicious]

TRICEPS & SHOULDERS

Time: 1hour

Training: 10/10

Diet: 9/10

Sleep: 7/10

Sore: hams,glutes,chest,traps


I felt very aggressive and I was full of enthusiasm. Workout was simply awesome.

BEHIND THE NECK STANDING OVERHEAD PRESS

Warm up sets:
20xbar
10xbar
10x65lbs

working sets:
10x95lbs
10x115lbs
5x145lbs
8x115lbs
10x95lbs

SIDE RAISES
12x22lbs dropset 10x15lbs
12x22lbs dropset 10x15lbs
12x22lbs dropset 10x15lbs

REVERSE CABLE CROSSOVERS
15x3plates
12x4plates
12x4plates
12x4plates
10x4plates

KICKBACKS
10x45lbs
10x45lbs
10x45lbs
10x45lbs

CGBP
15x135lbs
10x185lbs
9x185lbs

ROPE PUSHDOWNS
10x135lbs
10x135lbs
11x135lbs

CLEN CYCLE
On 100mcg today, arms shaking less than yesterday

[ice_man89]

very impressive kickbacks, good to see a 10/10 workout

how long you staying on clen for?

[PRMachine]

Awesome work out man. Wtf are standing behind neck raises? Presses?
Also, Clen, what is that?

[dunkalicious]

very impressive kickbacks, good to see a 10/10 workout

how long you staying on clen for?
until it stops working

Awesome work out man. Wtf are standing behind neck raises? Presses?
Also, Clen, what is that?
Overhead press

clen : http://forum.bodybuilding.com/showpost.php?p=349316121&postcount=899

[PRMachine]

until it stops working

Overhead press

clen : http://forum.bodybuilding.com/showpost.php?p=349316121&postcount=899

Ohhkay, thought it was something else... Saw 2 people at my gym yesterday, throwing a bar over their head in locked position, and shrugging it...

[dunkalicious]

Ohhkay, thought it was something else... Saw 2 people at my gym yesterday, throwing a bar over their head in locked position, and shrugging it...
that's actually not bad exercise for traps, I might try it lol

[WinterWolf]

I've done overhead shrugs before, they're pretty killer. Definitely feel them i nthe lower part of the traps.

[PRMachine]

that's actually not bad exercise for traps, I might try it lol

The guy who was doing it was a tool who only wears extra small shirts to look big.

[walkinbazooka]

Overhead shrugs are a great mass builder for traps.

Great workout today Dunk. And strong clen dosage.

[dunkalicious]

yep going for 120 tomorrow.

[walkinbazooka]

yep going for 120 tomorrow.

you made a little mistake. there's no such thing as mass builder exercise. there is

Wow, moving right up.

Yeah I know, I meant that it targets the traps well.

[dunkalicious]

Wow, moving right up.

Yeah I know, I meant that it targets the traps well.
lol I forgot to finish my post but nvm

[walkinbazooka]

lol I forgot to finish my post but nvm

Hehe I basically knew what you were going to say. :p

[Str8Rippin]

Great workout man. Im feelin the kickbacks and presses

[fitnessnewb]

strong rope pushdown, when I do kickbacks I somehow cant really feel it that good and feel it more in the elbow

[BulgariaFitness]

When do you start bulking?
dang i'm exhausted
played futsal today :D

[dunkalicious]

1.8.

[dunkalicious]

just woke up, time for some cardio

[dunkalicious]

Did 45minutes eliptical medium intensitiy.

edit: my god how tasty this oats are.

[ice_man89]

any workout planned for today?

[dunkalicious]

any workout planned for today?
chest and biceps + maybe calves

[fitnessnewb]

got chest and biceps coming up too:) GL with your workout. What exercises you planning to do?

[dunkalicious]

got chest and biceps coming up too:) GL with your workout. What exercises you planning to do?
they are meh.

not sure yet what I'll do

[batmanman]

lol I explained clen to my mom the other day and she told me she wanted to take it to lose weight

[dunkalicious]

lol I explained clen to my mom the other day and she told me she wanted to take it to lose weight
she can get it with prescription.

[dunkalicious]

CHEST & BICEPS & CALVES

Time: 1hour 15minutes

Training: 9/10

Diet: 9/10

Sleep: 3/10

Sore: hamstrings,traps


Workout was pretty awesome. Had a nice pump going and felt good and aggressive. Didn't hit biceps as I wanted but everything else was good.

SEATED CALF RAISES
When it starts to get heavy I lean onto machine to make it even harder and make 3-4 hard, slow reps

failure x 135lbs
failure x 135lbs
failure x 135lbs
failure x 155lbs
failure x 155lbs
failure x 155lbs
failure x 155lbs
failure x 155lbs

LYING CABLE FLIES
15 x 3plates
10 x 4plates
10 x 4plates
10 x 4plates
10 x 4plates

PECK-DECK FLIES SUPERSETED WITH PARTIAL DIPS
15 x 155lbs superseted with 15 dips
15 x 155lbs superseted with 15 dips
20 x 155lbs superseted with 15 dips

E-Z BAR CURLS
15 x 95lbs
12 x 95lbs
12 x 95lbs
10 x 95lbs

OLYMPIC BAR CURLS
12 x 75lbs
10 x 75lbs
12 x 75lbs
9 x 75lbs
12 x 75lbs

REVERSE BARBELL WRIST CURLS SUPERSETED WITH BEHIND THE NECK WRIST CURLS

15 x 95lbs 20 x 95lbs
20 x 65lbs 15 x 115lbs
20 x 65lbs 15 x 115lbs
20 x 65lbs 12 x 115lbs
15 x 65lbs 12 x 115lbs
15 x 65lbs 14 x 115lbs

CLEN CYLCE
Upped to 120mcg today, had no sides at all. I noticed that I don't have too much fat, just I'm fool of water and that's spoiling the definition.

[batmanman]

she can get it with prescription.

I dunno if I like the idea of my mom taking clen lol

[dunkalicious]

I dunno if I like the idea of my mom taking clen lol
I know ****load of girls/ladies taking it

[Dunkelheit23]

I dunno if I like the idea of my mom taking clen lol

Clen is very popular among females

[dunkalicious]

are you telling I'm female?

[fitnessnewb]

Wow good volume on the calves, how many reps you get about? What was wrong with the bicep workout?

[dunkalicious]

Wow good volume on the calves, how many reps you get about? What was wrong with the bicep workout?
20-35 reps

well, I didn't hit it as well as usually do

[ice_man89]

20-35 reps

damn thats impressive lol

[fitnessnewb]

I see, good reps on the calves, how big are they?

[dunkalicious]

i see, good reps on the calves, how big are they?
~17

[7399martyn]

I know ****load of girls/ladies taking it

really? how much of a difference does it make? im not going to take it but i'd like to know.

[scott_lycan]

Clen is very popular among females

Yes. Although they are heading towards albuterol more now, which is silly IMO, because it has such a short half-life. How are you liking the Clen Dunk? I used it about a month ago, and loved it. I actually ordered more and have around 200x 40mcgs here now atm. Cant wait to get on it again.

[scott_lycan]

really? how much of a difference does it make? im not going to take it but i'd like to know.

Heaps IMO, get an awesome euphora of it. I was alert and had heaps energy during the day and by the night was usually pretty tired, I ran it up to 160mcg for nearly a week. Lost about 15lbs whilst on, a bit of water weight, and a fair bit of fat. I would definately use it again/will. Might even use it while bulking for a few weeks at a time. I trained alot harder and gained a bitof strength while cutting with it.

[ice_man89]

1000th reply :)

whats on the cards for today?

[dunkalicious]

1000th reply :)

whats on the cards for today?
maybe some cardio or rest, will see



really? how much of a difference does it make? im not going to take it but i'd like to know.

yep, well it makes a difference, nothing spectacular but it makes difference.



Yes. Although they are heading towards albuterol more now, which is silly IMO, because it has such a short half-life. How are you liking the Clen Dunk? I used it about a month ago, and loved it. I actually ordered more and have around 200x 40mcgs here now atm. Cant wait to get on it again.

I feel almost no side effects and fat % is going down, so it's cool.


Heaps IMO, get an awesome euphora of it. I was alert and had heaps energy during the day and by the night was usually pretty tired, I ran it up to 160mcg for nearly a week. Lost about 15lbs whilst on, a bit of water weight, and a fair bit of fat. I would definately use it again/will. Might even use it while bulking for a few weeks at a time. I trained alot harder and gained a bitof strength while cutting with it.

anything above 140mcg is a waste because your receptors can't take more than 140mcg.

I need to lose some ****ing water. I'll use some caffeine because it's pretty good diuretic.

[scott_lycan]

maybe some cardio or rest, will see

Ugh. Cardio. LOL.

How is the clen going? How long are you running for?

[dunkalicious]

Ugh. Cardio. LOL.

How is the clen going? How long are you running for?
until I'm out of it. I'm on 120 today, going for 140 tommorow and then I'll do backwards dosing