So, normally I have Legs on Fridays, then Back on Saturdays, followed by HIIT on Sundays. Last week I found my legs were dead come Back day, then even worse due to dead lifting on HIIT Day. So I have decided to do some rearranging. Friday's will be Back, Saturday's will be HIIT, and Sundays will be Legs.
My Bodybuilding.com y back tank came in, wore it in for back day and that's when I really saw how lean I was getting!
here was workout...not gonna do it like last one cause it was too much work haha
WIDE GRIP PULLDOWNS
205lbs x 10
215lbs x 10
215lbs x 10
T-BAR ROW
180lbs x 10
205lbs x 10
205lbs x 10
SEATED CABLE ROW
180lbs x 10
190lbs x 10
200lbs x 10
STRAIGHT BAR PULLDOWN
55lbs x 12 x 3
DEADLIFTS
225lbs x 12
315lbs x 10
365lbs x 6 x 2 (need to get a lifting belt!!!!)
UNDERHAND LAT PULLDOWNS
180lbs x 12 x 3
INCLINE DUMBELL CURLS
45lbs x 10
40lbs x 12 x 2
Finished up with an intense ab workout, alternating between leg raises and machine curl ups.
I am finding workouts getting more intense and the more lean I see myself getting the harder I push, as it has been a good while since I have looked significantly different.
I may post more progress pics or a video tomorrow
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02-08-2013, 03:55 PM #181
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
Back Hypertrophy Day
On the Gain Train!
TEAM WILSON
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02-09-2013, 07:34 AM #182
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02-09-2013, 08:18 PM #183
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02-09-2013, 08:26 PM #184
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
Leg Day
198.6lbs 3 lbs since Wednesday... but only 2 lbs since last Saturday, I'l see what happens next Wednesday as I think my timing was off but for now its progress!
I was going to do HIIT and then legs tomorrow, but why waste a good saturday on HIIT when I can kill legs!?
SQUATS
225lbs x 12
255lbs x 10
275lbs x 8
275lbs x 8
HACK SQUATS
135lbs x 10
185lbs x 8
185lbs x 8
BARBELL LUNGES
95lbs x 10 x 3
STIFF LEGGED DEADLIFTS
225lbs x 10 x 3
LYING LEG CURLS
120lbs x 10 x 3
Going to kill my HIIT tomorrow!On the Gain Train!
TEAM WILSON
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02-12-2013, 10:35 AM #185
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02-12-2013, 11:45 AM #186
- Join Date: Oct 2007
- Location: Stoney Creek, Ontario, Canada
- Age: 52
- Posts: 478
- Rep Power: 263
Best of luck to ya !!!
I'm doing the UFE Spring Bash show in April in Mississauga.......9 weeks out !!!!!!! Looking forward to it !!!!!!
Dont know if you have seen one of the UFE shows before.....good production, but they really drag things out......will make for a loooong day.Getting stage ready with the help of Alberto Nunez and 3DMJ !!!!
April 13, 2013 - UFE Spring Bash
April 21, 2013 - IDFA Novice Classic
Follow the journey at; http://forum.bodybuilding.com/showthread.php?t=151186213
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02-12-2013, 11:47 AM #187
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02-12-2013, 02:45 PM #188
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
Nice! I was originally thinking that show but thought I would wait till June just in case. I also plan on doing an OPA Natural regional show as well in the summer. I am actually thinking of going out to see the show in Mississauga as I want to see how the show is, so I will see ya there!
On the Gain Train!
TEAM WILSON
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02-13-2013, 04:22 AM #189
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02-13-2013, 10:06 AM #190
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02-17-2013, 08:59 AM #191
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
Update
Been a bit behind, but with starting new job and mid terms been really busy!
My workouts have been going great so far, my last back day had me feeling amazing. Today i am training chest/tris with a buddy so should be nothin but fun times!
Weight is at 199lbs as of yesterday morning, which means i have lost 8lbs so far!On the Gain Train!
TEAM WILSON
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02-21-2013, 08:51 AM #192
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
Update
Weight: 198.4
Calories are now at:
2559 267.3p/229.8c/67.8f
Feeling the effects of low cals for sure, all I think about is food and how I can different kinds of food that I can eat, it is quite sad haha
Training has been going good, everything staying around the same still, cardio and HIIT are also going goodOn the Gain Train!
TEAM WILSON
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02-21-2013, 09:22 AM #193
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
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02-21-2013, 09:37 AM #194
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02-21-2013, 11:22 AM #195
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02-21-2013, 01:13 PM #196
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02-21-2013, 01:43 PM #197
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
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02-21-2013, 01:51 PM #198
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
Upper Body Power
So today went in feeling great! The last couple days I had dubbed cardio/hiit days so its been 2 days since I touched iron. here it is
BARBELL BENCH PRESS
275lbs x 3 (getting back up there!)
265lbs x 5
245lbs x 5
*also quick note, the pain in my left shoulder is completely gone now
BARBELL ROWS (underhand grip)
225lbs x 5
235lbs x 5
235lbs x 5
CLOSE GRIP BENCH PRESS
225lbs x 5
235lbs x 5
235lbs x 5
T-BAR ROW
190lbs x 10
205lbs x 8
205lbs x 8
DUMBELL SHOULDER PRESS
80lbs x 8
80lbs x 8
BARBELL SHRUG (used smith machine)
275lbs x 6 x 3
BARBELL CURL
100lbs x 8 x 3
CABLE AB CRUNCHES
180lbs x 12 x 3
HANGING LEG RAISES
bw x 15-20 x 3
CARDIO
30 minutes bike
310 cals burned
Was a great workout, received couple compliments about looking more cut and still maintaining size. Its nice hearing those compliments cause sometimes its hard to see the changes yourself. Tomorrow is Leg day, can't wait!!On the Gain Train!
TEAM WILSON
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02-27-2013, 09:53 AM #199
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02-27-2013, 11:00 AM #200
Dang! I only prepped for 16 weeks total... It gets much easier when you start seeing veins running places you never thought existed!
Glad to see the pain is gone.
Honestly i didnt realize i was as lean as i was until i started getting fat again and looked back at pictures. Hahaha Compliments are always fuel for the fire of destruction!
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02-28-2013, 02:35 PM #201
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
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02-28-2013, 02:37 PM #202
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02-28-2013, 02:56 PM #203
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
Update and Upper Power Day
Weight: 197.4
Weight is just getting lower and lower! I had my first refeed on Tuesday, macros were 190p/400c/65f. All I can say is that I felt amazing and looked a lot better in the gym (more definition and veins). My mood also was a lot better, as I have been fairly irritable lately, so says my girlfriend haha.
Today I went in and did my Upper power workout:
BARBELL BENCH PRESS
275lbs x 3 (was a looot easier than previous couple weeks, would of done more if I had a spotter)
265lbs x 5
245lbs x 5
BARBELL ROW
235lbs x 5 x 3
CLOSE GRIP BENCH
235lbs x 5 x 3
T-BAR ROW
205lbs x 8 x 3
DUMBELL SHOULDER PRESS
80lbs x 10
90lbs x 8 (back to what it was before!!)
BARBELL SHRUG
275lbs x 6 x 3
BARBELL CURL
100lbs x 10
110lbs x 8 x 2
CARDIO
15 min on stationary bike (been doing 15 min after each workout)
Was a great workout, felt a looot stronger and I am thinking it was due to the refeed, but...strength gain is strength gain
Here is me on my refeed day!
On the Gain Train!
TEAM WILSON
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03-01-2013, 07:12 AM #204
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03-03-2013, 08:54 AM #205
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03-03-2013, 09:35 PM #206
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03-05-2013, 12:36 PM #207
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
Update
Hey guys,
So prep is going great so far, woke up Saturday at 194lbs (wasn't as consistent with creatine) but did a small load and back with it so will see what tomorrow brings on weigh in day. Had my second refeed day yesterday as I was looking really flat and had low energy, feel a lot better today and had a nice pump in today's workout.
My leg's have been getting a lot better, will post some updated pics later. I did some measurements and found that my arm size has remained the same. Right arm is 16.8 while left arm is 16.3. My waist has gone down to 32.5...which is smallest it has been that I can remember! My chest is at 43.5, which is only a .5 decrease from when I started bulk.
Today I did my Shoulders/Arms workout, here it is
DUMBELL SHOULDER PRESS
70lbs x 10
90lbs x 10
90lbs x 8
CABLE LATERAL RAISE
50lbs x 10 x 3
REVERSE SEATED DUMBELL FLYES
35lbs x 12 x 3
BARBELL SHRUGS
275lbs x 10 x 3
HAMMER CURL
45lbs x 10
50lbs x 10
50lbs x 10
INCLINE DUMBELL CURL
40lbs x 12
45lbs x 11
45lbs x 10
REVERSE EZ BAR CURL
50lbs x 16
60lbs x 15
FRENCH PRESS
90lbs x 10
100lbs x 10
100lbs x 10
WEIGHTED DIPS
120lbs x 10 x 3
TRICEP PUSHDOWN (One arm)
70lbs x 12 x 3
HANGING LEG RAISES
15 reps
20 reps
15 reps
WEIGHTED MACHINE CRUNCH
110lbs x 12
110lbs x 10
110lbs x 15
Was great workout, felt a lot stronger and back on my game due to carb re load. Going to be hitting Legs tomorrow while I still got some glycogen leftOn the Gain Train!
TEAM WILSON
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03-05-2013, 12:42 PM #208
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
Measurements are sounding good
Workouts still very strong!
Great work being put in here
Keep it up___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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03-05-2013, 12:56 PM #209
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03-05-2013, 06:00 PM #210
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 264
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