The "I no messa around routine"

[Justin-27]

Originally Posted by wabeer1

Impressive PR's on dead's and I will hold you to the goal of 5 plates haha

I have never used chalk, straps or gloves when I lift. Do you ever use a belt for anything?...I never do as think core should be strong enough to support the weights. Would be interested in your opinion.



HIIT training now part of your regime broski ahahaha



I have managed to balance lean growth but it's so tricky. I have sometimes experience similar and it takes you soooo long to lose the bf and then you realise wtf...I am too small and it turns into a vicious cycle. I avoid true bulk and cuts but lean mass gains sometimes can be frustrating Yeh, I'II stfu and await the next iron destruction

No belt on the deadlifts, I had one but could never get comfortable with it. I always strive to start the movement with driving my heels through the floor and firing my thighs, then pull with the back. Seems to work. I'll keep you posted on that lofty 5 plate goal!

And think, I didn't even plan that HIIT session!

I am actually leaning out a tad the past few days, still eating a lot, just being a bit tighter with the timing and portions of what I am consuming.

So I just got back from the local 24hr Fitness and signed up! So no more training in a little room with 250 lbs of weights haha. Should be some good motivation to get crackin in the new gym!

4AM
2 scoops 100% whey

8AM
1 cup oats w/cinn and splenda
1/2 cup flax/granola cereal
2 scoops 100% whey

11:30AM
2-3 cups whole wheat pasta
olive oil
7 oz can tuna (I drain and rinse under water to remove preservatives as best I can...aka salt).

1:55PM-2:50PM Train Upper (overall a "heavy" day, lower reps)

Walk to gym-warmup of 12min
Seated Cable Row warmup, 70x15, 60x10 (stretching in between a few reps) Believe it or not, those Seated BB Shoulder Presses the other day made my lats sore too! So they needed a stretch.

1) One-Arm DB Rows
left arm first, warmed up to 3 sets of 6 with the 95 (I was happy with this)

2) Wide grip pull ups
BWx8,7,7

3) Incline DB Press
warmed up to 3 sets of 6 with 80's (also happy with this....for now hehe)

4) Parallel Bar Dips
BWx16, 16, 16 (ripped these off quick, maybe a min rest each set)

5) Incline DB Flyes
3 sets of 10 with the 35's

6) One Arm Cable Laterals (low pulley)
left first
20x12, 2 sets of 12 with 30

7) Smith Shrugs
3 sets of 10 with plate and 25 (just wanted to get some blood in the traps to help recover a bit from Deads....not that they really made me sore, just some active recovery I spose).

3:00-3:15PM
5 grams BCAA powder/5 grams creatine/carb mix (I actually sip on this throughout my session)
large banana
2 scoops 100% whey

5:30PM
1 cup whole wheat pasta
olive oil
8 oz chicken

8:30PM
1/2 cup oats with cinn and splenda
1.5 scoops 100% whey

[Justin-27]

6:40AM
1 cup oats w/cinn and splenda
banana
2 scoops 100% whey

9:40AM
2 cups pasta in red sauce and veggies
7 oz tuna in olive oil

1:00PM
2 hamburger patties 85% lean
mustard, a little ketchup
2 slices whole wheat bread

TRAIN 3PM-3:45PM (Quick and painful Leg Hypertrophy day)

Walk to gym warmup, 12 min and a few sets of light leg extensions

1) Hack Squat Worked up to 2 plates a side for 3 sets of 10 allll the way down, ass on heels. I was pleased with this weight not even feeling that heavy having not done a hack in years.

2) Lying Leg Curls light weight at 60 (or was it 70? Iforget) for 3 sets of 12

3) Machine horizontal leg press light again at 150x3 sets of 12

4) BB Front Squats 95x10, 135x2 sets of 10 (tough finish to this quick, low rest workout)

Overall felt good. Excellent pump, legs will be growing quick with the machines added to free weights now that I am back in a gym again.

Sipped 5-10 grams BCAA powder and 5-10 grams creatine/carb mix during workout and finished at end.
Walked home 12 min then had a banana and 2 scoops 100% whey at about 4PM

5:40PM
lb chicken (raw weight) cooked down to prob more like 12 oz.
the usual suspects of garlic, olive oil, 21 no salt seasoning, a little salt, tabasco and mustard. Love it!

7:30PM
Could tell my body was starving for carbs, so CARBS it got!
1 cup oats w/cinn and splenda
banana

8:40PM
1.5 scoops 100% whey

[wabeer1]

checkin in!

Your diet is like spot on and I need to lift my game - bro you eat well. Lowering carbs is always a lottery for cravings sometimes.

The wheelz got a hammering today and some ones not going to be walking for a couple of days..great intensity and choice of lifts. Fronts at atg are always fun

How's are you settling into the new gym?

[Justin-27]

Originally Posted by wabeer1

checkin in!

Your diet is like spot on and I need to lift my game - bro you eat well. Lowering carbs is always a lottery for cravings sometimes.

The wheelz got a hammering today and some ones not going to be walking for a couple of days..great intensity and choice of lifts. Fronts at atg are always fun

How's are you settling into the new gym?

Hey man, thanks for stoppin on in!

I appreciate the diet comment, I do take some pride in eating the correct diet. I don't mess around much when it comes to food.

So ya, the legs are already in the pain zone....tomorrow is not gonna be fun haha. Today is a quick session of abs, calves, and low back, so I should be in and out in under 40min.

New gym is nice to have more than 2 pieces of equipment to choose from, but it is a small gym, poor mirror locations, and usually too busy for the space. That's why I go around 3 pm and not 5-6pm when it's crazy.

What you training today?

4AM
2 scoops 100% whey

7:45AM
1 cup oats w/cinn and splenda, also a heaping TBL organic s-berry jelly (mmmmm) replaced the usual banana
1 scoop 100% whey

10:15AM
2 hamburger patties w/Mustard and Ketchup
1 slice whole grain bread
1/2 banana

12:30PM
couple cups whole wheat pasta
olive oil
7 oz can tuna
1/2 organic pop tart thingie (yeah yeah it was sittin around lol)

3:15PM
Woke up from nap and went to town....clif bar, apple, 2 scoops 100% whey....holy leg day making me hungry

Trained calves, abs, low back from 4:20PM-4:55PM
Machine standing calf raises worked up to 175x3 sets of 15, various toe positions
Leg Press calf raises 1 plate each sidex3 sets of 20
Seated calf raises 2 platesx15, 3 platesx 2 sets of 12
Seated Good Mornings 3 sets of 12 with 75
Ab work for 7 sets

Rest periods were very short, 45 sec or so

5:30PM
5 grams BCAA powder/5 grams creatine/carb mix

7:30PM
6 oz chicken
1 cup whole wheat pasta
olive oil

9:30PM
1 scoop 100% whey

[wabeer1]

This is one great journal and looking to learn a lot from your lifts as well...the beast you are (and use to be!) basically re-inforces that you know you sh** and on the same page.

Thanks for publishing your diet plan, I rate nutrition as high as 75% of the lift game and total props to the way you think mate. I might start publishing my plan as it will hold me accountable haha.

I really like training the washboards, and use alot of boxing based techniques which has really helped my core and also boosted my squat lifts

Today trained back and introduced underhand bent over's again and bb rows (they were off the pick list due to my tricep tear injury!). Will publish later and fresh PR's!

lol...gym crowds. I hate small villages waiting around the machines and it's peak gym tourist season (approaching summer so everyone is trying to get fit..wtf!). Do you ever train in the morning, I find that's when I have the most energy and the gym is empty

[Justin-27]

5:30AM
1 scoop 100% whey

7:30AM
1 cup oats w/cinn and splenda
banana
1 scoop 100% whey

worked outside in landscaping today for 4 hours, comsume a full serving of pro complex gainer....and about 10 choc godiva cookie thingies. lol oh well.

2:45PM
2 hamburger patties
couple cups whole wheat pasta
olive oil
1/2 banana

6:00PM
roomies had some cheese pizza...I'll leave it at that lol

9:00PM
Clif bar
some fish in olive oil

[Justin-27]

7:15AM
1 cup oats w/cinn and splenda
2 scoops 100% whey

9:30AM
1 scoop 100% whey and some BCAA powder sprinkled in

10:40AM-11:30AM Train Shoulder, Chest, Tris
1) Seated BB Shoulder Press barx15, 75x10, 95x8, 135x8, 155x7, 165x5, 135x8 (went up 20lbs on this in one week...I guess you could call that progress).

2) Standing DB Laterals, 2 Arm 25x10, 30x3 sets of 10 (burned like hell)

3) Triceps pressdowns
3 sets of 15 with 80

4) BB Close Grip Bench
barx15, 95x10, 135x10, 8 (my left lower tri started to feel weird, so I let off on this one)

5) Pec Deck
80x3 sets of 12 with extreme squeeze, got a good pump

6) Incline DB Press, 2 quick sets of 15 with 40's to finish everything off

Excellent overall session, I am pleased.

During training and finished at end my usual BCAA/Creatine cocktail
11:45AM
large banana
1.5 scoops 100% whey

1:15PM
4 oz chicken
olive oil
cup or so of whole wheat pasta

Headed down to Waikiki as my good friend is in town...will be eating out most of the week so I'll most likely not log my meals for a few days.

Train hard and eat well guys!

[wabeer1]

Congrats on the Shoulder press movement - 20lbs is good jump bro! Looks like you are boostin intensity.

Waikiki sounds awesome mate, hitting the surf while you there? ...so jeolous

[Justin-27]

Originally Posted by wabeer1

Congrats on the Shoulder press movement - 20lbs is good jump bro! Looks like you are boostin intensity.

Waikiki sounds awesome mate, hitting the surf while you there? ...so jeolous

Thx broski! I can feel it in the delts today!

Me no can surf lol....growing up in Illinois didn't allow much training haha.

I bet you rock at da surfin?

[Justin-27]

4:15PM-5:15PM
Back, Bis, Forearms and some abs real quick

1) Deads Worked up to 3 top sets, each rep with shrug at top to kill two birds with one stone. 225x8, 245x6, 245x6 (added 40 lbs from a week or so ago....not the most I feel like I could do, but working up slowly).

2) Seated medium grip, semi supinated (Parallel Grip) cable rows
worked up to 150x3 sets of 12

3) Sat on the floor and did rope lat pulldown, 120x3 sets of 10....first time I've ever done this movement this way, felt real nice.

4) Standing BB Curls
70x3 sets of 10 (doing bis after back destroys them! been a while since I have done them this order).

5) Seated Incline DB Curls
Just 2 sets of 10 with 25's.....killer though!

6) BB Wrist Curls
95x2 sets of 12

7) Decline bench rotating situps 3 sets of 15

The pump I had in my forearms and bis was insane....my forearms actually cramped up!

[wabeer1]

Boostin baaack the deads bro this week...40lbs increase is what I'm talking about !
Sore and cramped forearms ftw!
Like your concept on curls..may 'borrow' this concept. Curls get the girls haha!

I try to hit the beach several times a week in summer and kinda crappola at surfin but bodyboard a lot as it's piss easy. Gonna try to get into sea kayaking this summer.

[Justin-27]

Originally Posted by wabeer1

Boostin baaack the deads bro this week...40lbs increase is what I'm talking about !
Sore and cramped forearms ftw!
Like your concept on curls..may 'borrow' this concept. Curls get the girls haha!

I try to hit the beach several times a week in summer and kinda crappola at surfin but bodyboard a lot as it's piss easy. Gonna try to get into sea kayaking this summer.

Ahh jeah...curls and da girls!

Yeah, if I was to attempt anything and remotely succeed, it would be the boogie boarding...tried it a bit. I did a little kayaking in Kauai this past week, that place is insane!

So anyways, I am back. And let me say that the Grand Hyatt in Kauai is fudgin insane! 50 acre resort paradise! And they even had a real health club! Dumbbells up to 50, and crazy high quality Life Fitness machines. So even though I had planned on not doing much lifting, I did keep on my schedule (training that is, let's not talk about the chocolate and cheescake I consumed lol).

I was off on Wednesday, the 4th, and trained Chest, Shoulder, Tris on Thursday the 5th, Back and Bis on the Friday the 6th, and Legs on Saturday the 7th. I took yesterday off and hit Chest, Shoulder, Tris today at my normal gym.

Today:

8AM
1 packet of Myoplex Deluxe (53 grams protein....these were short dated at GNC, and I scored 2 boxes of 18 for only 35 bucks!!!)
1 cup oats w/splenda, cinn, and some blueberries

11AM
bunch of whole wheat pasta
olive oil
2 hamburger patties (85% lean sirloin)

2:00PM
2 scoops 100% whey

Trained from 2:50PM-3:45PM

1) Standing BB Military (forgot how much harder these are than seated...mainly on stabilizing with the lower back).
Worked up to 135x8 for 4 sets

2) DB Incline Bench Press
40x8, 55x6, 65x6, 75x6, 85x6, 95x6 (not bad having just done militaries)

3) Superset BB front raises and standing DB side laterals
30lb preset BB for 12 reps, no pause in each rep, then 8 reps of side laterals with the 27.5's. Finished with a mini superset with the 40lb BB front raise for 10, then the 30 for 10

4) Triceps Pushdowns
stack was light on this, worked up to whole stack of 140x12, then backed off to 120x12

5) Pec Deck
Worked up to 110x3 sets of 10

6) Decline rotating sit ups
3 sets of 16-20


4:00PM
5 grams creatine/carb mix and closer to 10 grams BCAA powder
banana

4:15PM
2 scoops 100% whey

7:00PM
hamburger patty (85% lean sirloin)
4 red potatoes (forgot how freakin good these are in olive oil, 21 organic seasoning and salt)

9:30PM
Myoplex Deluxe

^Right at 300 grams protein today, I feel good about that.

[wabeer1]

Welcome back maaaate, your Kauai jaunt sounds freakin amazin...b'std! Was it touristy this time of year?

Props on remaining focussed on training - dedication broski. Fancy a$$ hotel, kayaking, cheescake and chocalate for the win

MP followed by DB Decline - sounds like you would have been spent. I tore my tricep a while back and can't do many shoulder lifts and MP is one that I can and hell look forward to it.

You are makin 300 smackers of protein look too easy haha! With the BCAA's, do you use a plain powder or flavoured supplements. I have just bought some Sciavation Xtend and it tastes hella good.

Your hamburger pattie concept is great, stole that idea!

[Justin-27]

Originally Posted by wabeer1

Welcome back maaaate, your Kauai jaunt sounds freakin amazin...b'std! Was it touristy this time of year?

Props on remaining focussed on training - dedication broski. Fancy a$$ hotel, kayaking, cheescake and chocalate for the win

MP followed by DB Decline - sounds like you would have been spent. I tore my tricep a while back and can't do many shoulder lifts and MP is one that I can and hell look forward to it.

You are makin 300 smackers of protein look too easy haha! With the BCAA's, do you use a plain powder or flavoured supplements. I have just bought some Sciavation Xtend and it tastes hella good.

Your hamburger pattie concept is great, stole that idea!

Thanks bro...the resort we stayed at was maybe half full...of newlyweds and anniversay oldies lol. The towns weren't too busy....I guess this **** economy is for real huh?

Yeps, cheesecake is always FTW! My fav cheat food by ffaaaarrrr!

I do seem to sneak up or over 300 g's protein most days, but it is always the focus for my day. I'm used to it now though, being about 6 weeks into lifting/eating big again.

My BCAA powder is Optimum plain (so called "unflavored", but it tastes like the devil). I use it mixed with my grape creatine/sugar drink during and post workout, and I can still taste it's awfulness. Super gross. Seems to help though, not sure as I get a ton of BCAA's in my ON 100% whey as well.

How do you like the Scivation products? Everyone seems to rave about them.

Tuesday, November 10

4AM (woke up for a few hours, then went back to sleep)
2 scoops 100% whey
banana

8:15AM
1 cup oats w/cinn, splenda, and blueberries
1 scoop 100% whey

11:00AM
1.5 cups whole wheat pasta
red potato
olive oil
7 oz can tuna

2:00PM
1.5 scoops 100% whey
banana

Train Back and Bis from 3:15PM-4:05PM (50 min blast session)

1) BB Rows (I use a bit of Ronnie Coleman/Yates cheat on these to pull more weight, even so, I am still happy to be pulling 2 plates again).
barx15, 95x12, 135x12, 165x8, 185x8, 205x8, 225x8, quick backoff set of 16 with 135

2) Pulldowns, mid/wide pronated grip
80x12, 110x12, 140x10, 160x8, 2 sets of 10 with 180 (happy with this as well)

3) DB Shrugs
65'sx10, 85'sx2 sets of 10

4) BB Curls, Standing
40x10, 60x10, 2 sets of 10 with 80

4:15PM
Banana
1 scoop 100% whey
1 scoop gainer

6:00PM
3.5 red potatoes
olive oil
hamburger patty w/mustard

8:20PM
couple cups whole wheat pasta
olive oil
1.5 scoops 100% whey

[wabeer1]

Ramping up the lifts beast ...solid effort on the rows, curls and shrugs! LMAO at the Ronnie Coleman /Yates cheat) and man that's alot of intensity and sets!

Six weeks on mate and you are crankin and fark think you will be hitting your goal soon enough.

Sciavation is new to me and got to admit really enjoy the taste, could even use it as a mixer for cocktails as it tastes that good I was using unflavoured generic brand stuff and it was like death and bailed on it - was way over it!

Waking up at 4am, what the??

Our economy in Aus is doing well and no recession and last week interest rates rose to slow things down, - less supplement provisioning now!!

also, 5 stars matey on this thread - has helped me heaps already!

[Justin-27]

Originally Posted by wabeer1

Ramping up the lifts beast ...solid effort on the rows, curls and shrugs! LMAO at the Ronnie Coleman /Yates cheat) and man that's alot of intensity and sets!

Six weeks on mate and you are crankin and fark think you will be hitting your goal soon enough.

Sciavation is new to me and got to admit really enjoy the taste, could even use it as a mixer for cocktails as it tastes that good I was using unflavoured generic brand stuff and it was like death and bailed on it - was way over it!

Waking up at 4am, what the??

Our economy in Aus is doing well and no recession and last week interest rates rose to slow things down, - less supplement provisioning now!!

also, 5 stars matey on this thread - has helped me heaps already!

Yo chief, I don't know if today's leg day was up to your crazy intensity standards, but I tore the shiz outta ma wheels!

I know right? (on the waking up at 4am). I managed over 8 hours, split into 6.5 and 2, but I hate getting up and not falling back asleep. Free protein shake time though! haha

Glad this thread is helping ya a bit. I enjoy blabbing on here and tracking progress...which brings me to----> LEG DAY!

Trained for 55 min, started at 1:15PM
Started with calves, as I am sick of these girl scouts being under 16 inches.

1) Standing calf raise machine
95x12, 135x12, 175x12, 215x12, 255x2 sets of 12
2) Seated calf raises
2 platesx12, 3 platesx3 sets of 15

3) Hacks
platex12, plate+25x10, 2 platesx12, 2 plates+25x10, 3 platesx10, 3 plates+25x10, 3 plates+25+10x10 (fukn wasted my legs on these and gone up a ton in weight in only a month).

4) DB SL Deads
45'sx10, 3 sets of 10 with 65's (nearly puked)

5) Leg Extensions
90x12, 100x12, 2 sets of 12 with 120

Then I hobbled my azz back home....literally.

Too lazy to even type out what I ate today.....same shiz, different day though.

[wabeer1]

Fark the buffalo's crankin the wheeeelz dis week -lol @ hobbling home - always a great feeling that destruction has been achieved. Leg pain is always a sonnofa biatcch!

Great work on hacks and SL Deads and likin the combo. Your stats will soon outstrip mine and make me look like a 14 yo school girl liftin haha What's you best ever lift on SL Deads?

Btw...total score on the protein powder dude - fark you gotta take the oppurtunity when it arises.

[Justin-27]

Originally Posted by wabeer1

Fark the buffalo's crankin the wheeeelz dis week -lol @ hobbling home - always a great feeling that destruction has been achieved. Leg pain is always a sonnofa biatcch!

Great work on hacks and SL Deads and likin the combo. Your stats will soon outstrip mine and make me look like a 14 yo school girl liftin haha What's you best ever lift on SL Deads?

Btw...total score on the protein powder dude - fark you gotta take the oppurtunity when it arises.

Haha thx bro, but I don't think I'll be schooling ya anytime soon on the legs! I gotta put the front squats back in! My lower back was a bit tired yesterday, so I figured Hacks would be safer.

7:15AM ~700 cals, 50 grams protein
1 cup oats w/cinn and splenda
banana and blueberries
1 scoop 100% whey
1.5 scoops gainer

10:15AM ~1000 cals, 50 grams protein
3 cups whole wheat pasta
olive oil
7 oz can tuna

1:45PM-2:15PM (eat-a-thon) ~850 cals, 70 grams protein
apple
8 oz chicken breast
olive oil and mustard
1 cup oats w/cinn, splenda, and a banana

5:45PM-6:15PM ~1200 cals, 70 grams protein
apple
2 hamburger patties
1.5 cups pasta, olive oil, and mixed veggies

9:30PM 300 cals, 50 grams protein
Myoplex Deluxe

~290 grams protein
~4,050 cals

[wabeer1]

Originally Posted by Justin-27

1:45PM-2:15PM (eat-a-thon) ~850 cals, 70 grams protein
apple
8 oz chicken breast
olive oil and mustard
1 cup oats w/cinn, splenda, and a banana

...that is all haha

[Justin-27]

Originally Posted by wabeer1

...that is all haha

Ha yeah that was a good sized meal. I could tell when I woke up that yesterdays food consumption was about all I could handle lol.

6:30AM
1 scoop 100% whey

7:30AM
tasty super shake (gonna do my oats uncooked now, just mix them in my shakes and eat with a spoon)
1 cup oats
1 scoop 100% whey vanilla
1 scoop vanilla gainer
a little honey
cinnamon
water and ice
banana

9AM
Roomies made whole grain pumpkin pancakes...had 2 of them with agave syrup(Im such a fattie lol)

Noon
2 cups whole wheat pasta
olive oil
1.5 scoops 100% whey

3:30PM
apple
1.5 scoops gainer

Train 4:30-5:15PM Chest, Shoulders

1) Incline DB Press
40'sx15, 50'sx12, 65'sx10, 75'sx10, 85'sx10, 90'sx8 (felt a bit ehh on these)
2) BW Dips, Parallel Bar
BWx15,20,15,20
3) Pec Deck
70x12, 100x12, 3 sets of 12 with 120
4) Standing DB Laterals
20'sx15, 22.5'sx15, Quadruple Drop Set 30'sx10, 25'sx7, 20'sx6, 15'sx7 or 8, I forget...burned though
5) BB Front Raises
2 supersets of 50x10, 40x10, then 50x10, 40x8....fiyyyaaaa! haha

5:30PM
banana
5 grams creatine/carb mix with 6-8 grams BCAA powder
last bit of gainer (a scoop or so...not buying anymore of this...it was on sale, good stuff though...Pro Complex Gainer in Vanilla)

[Justin-27]

4AM
1 scoop 100% whey
apple and some pb

8:30AM
blueberries, 1 cup oats, banana, 1.5 scoops 100% whey, honey, cinnamon, water and ice (shake)

11:45AM
1.5 cups whole wheat pasta
olive oil
7 oz tuna

Train Back 1:00PM-2:00PM
Killed this workout! 30 sets total in one hour (includes warm ups)

1) Weighted, shoulder width chins (supinated)
BWx10, BW+25x10, BW+35x8,8,6

2) BB Rows (light day)
barx15, 95x12, 3 sets of 12 with a plate a side

3) BB Shrugs
135x12, 185x12, 4 sets of 12 with 225

4) Medium-grip, pronated pulldowns
100x12, 3 sets of 12 with 130

5) One-Arm DB Rows (right side first)
50x10, 70x10, 90x10, 105x2 sets 8,10

6) Pec Deck reverse flyes for rear delts/mid back
30x12, 3 sets with 50 15, 16, 16

Tore it up, just felt great today, though starting the session with weighted chins made my bis and forearms hella trashed. I used straps for the shrugs and the heavier one-arm row sets. Oh almost forgot, scale had me at 206 today! (with clothes on though, and shoes, so about 200 really). Gaining about 2 lbs a week now.

2:15PM
5 grams creatine/carb mix with 5 grams BCAA powder (sip during session, kill the rest at end)
banana
1.5 scoops 100% whey

3:30PM
2 hamburger patties
last bit of whole wheat pasta, bout a cup

6:00PM
same shake as breakfast, except with 1/2 banana

7:30PM
roomie made some stir fry chicken/veggies, had a small bowl with prob 3 oz chicken in it

9:30PM
1/2 packet Myoplex Deluxe

[wabeer1]

Definetly killed it today big J - the wings copped a hammering!

Weighted chins always seem to trash my forearms as well and get the occasional shoulder jolt. I find that hammer position is the kindest on my body but it seems to hit more bi's. Do you have a weighted belt, I made a dodgy one out of a normal weight belts and added a chain from the hardware store, looks kinda wrong but it works

2lbs gain, solid effort and you are lookin bigger in your new avi.

With traps, what rep range do you think will instigate size gains, it's an area that I am always never happy with. Would appreciate your thoughts beast.

Suggestion only, but for brekkie - ever tried making bircher muesli..its hell simple and healthy and I make a 5 day supply and tastes better each day. Its something like this:
- Low fat Greek style yoghurt 1kg (Vanilla flavour ftw)
- Grated green apple
- Tablespoon or two of honey
- Muesli or oats, say 250g or mix to your taste
- Cinnamon
- Sultanas or berries (optional)

Mix it all up and it's like having a dessert.

ps.found pics of my project car.

[Justin-27]

Originally Posted by wabeer1

Definetly killed it today big J - the wings copped a hammering!

Weighted chins always seem to trash my forearms as well and get the occasional shoulder jolt. I find that hammer position is the kindest on my body but it seems to hit more bi's. Do you have a weighted belt, I made a dodgy one out of a normal weight belts and added a chain from the hardware store, looks kinda wrong but it works

2lbs gain, solid effort and you are lookin bigger in your new avi.

With traps, what rep range do you think will instigate size gains, it's an area that I am always never happy with. Would appreciate your thoughts beast.

Suggestion only, but for brekkie - ever tried making bircher muesli..its hell simple and healthy and I make a 5 day supply and tastes better each day. Its something like this:
- Low fat Greek style yoghurt 1kg (Vanilla flavour ftw)
- Grated green apple
- Tablespoon or two of honey
- Muesli or oats, say 250g or mix to your taste
- Cinnamon
- Sultanas or berries (optional)

Mix it all up and it's like having a dessert.

ps.found pics of my project car.

Thanks bud! I just woke up with some stiff/sore mid back, traps, lats, and even abs from the iso's they get on chins. My shoulders only hurt if I do pronated, wide grip pull ups and go all the way down. If I do those in mini reps that I feel target the lats the best anyways, I am fine. These undergrip chins were a new one I haven't done in a while. Obviously the bis come into play, but I was still happy with a 35lb DB between the feet for added weight. (I need a damn weight adding belt!) Sounds like your make shift one works haha.

That breakfast concoction sounds mighty tasty! I have kept dairy out of my diet for quite a while though, have heard good things about that Greek yogurt though. I wonder where I could find it around here...hmmm.

Oh, I also plan on doing hammer grip chins as well, those are the easiest on the shoulder joint I find, as I can easily go to full droop even with my long ass arms.

As far as shrugs, I kept my chin down and in my chest, or close to it, and try and keep my arms straight. I actually found that using straps keeps my bis out of the movement and makes it easier to keep arms straight. I then shrug as high as I can for each rep.

I got your email, sorry I haven't responded yet, but when I do I wanna see the proj car!

7:30AM
1 cup oats, cinnamon, honey, 1.5 scoops vanilla 100% whey, 14 oz water, 1/2 banana----shake it all up.

10:30AM
same as meal 1

3:00PM
2 hamburgers
another shake with raisins instead of a banana

6:00PM
2/3 pack myoplex deluxe

6:45PM
pasta, a few cups

9:30PM
2/3 pack myoplex deluxe
small salad
2-3 oz chicken

[wabeer1]

Will take on board that shrug insight, thanks for sharing this info bud. BTW, task this week is to buy some straps, time to crank it moooar!

[Justin-27]

Originally Posted by wabeer1

Will take on board that shrug insight, thanks for sharing this info bud. BTW, task this week is to buy some straps, time to crank it moooar!

Always good to crank it up mooaaarrrr!

Monday, November 16

I.
AM.
SORE!

So much for "off" yesterday, working for 4 hours outside failed that in being much of an off day. I am still a bit achy from leg day last Wed....doing the calves before thighs made the tendon that does down the edge of the calf on the side, just below the knee strained. It is still bothering me epecially since the job yest required hours of going up and down steep stairs. Anyways, thighs not bad, calves have been fine for a day it seems other than the tendon things, back is RIPPIN TRASHED from Saturdays session, and chest still sore from the day before. Arms are technically up in the order, but bis got destroyed on Sat back day....so today is a process of elimination it seems....tris and maybe shoulders depending on how they feel. Military press is up as far as heavy pressing goes, so we'll start with that this afternoon and report back. If not feeling well, I will just do tris, abs and calves today.

MEAL 1: 7:30AM
power shake (1 cup oats, 1/4 raisins, 2 scoops whey, honey)

10:40AM
bunch whole wheat pasta
bunch olive oil
7 oz tuna

1:45PM
power shake (same as morning, but closer to 1.5 servings whey)

Train at 3:30PM-4:20PM

Shoulders felt a bit tired from the yard work yest and the chest/back trashing from fri/sat...but I still did them, as I am going to do a 4 way split for a while that hits each bp once every 6 days.

1) Seated DB Press
40'sx15, 50'sx10, 65'sx16, then 50'sx8 for a drop set (misjudged the weight on the first set, 16 reps is a bit high...I forgot how much you can push out of yourself when doing 1-2 all out work sets).

2) Seated DB 1-Arm Laterals (right side first)
20x10, work set was 30x15, then 20x8 (struggled by about a rep on the left side vs right, need to work on the left delt a bit more).

3) Standing 1-Arm Cable low pulley laterals
30x8, workset 40x15, with a slow negative on a assisted 16th rep

4) OH DB Extensions, 2-arm seated
40x15, 50x12, 65x10, workset 70x12 with a nice stretch on each rep

5) Cable pressdowns (used the one on the end of the apparatus, so I think it was only a 140lb stack...the "heavy" feeling ones....sometimes I find a light stack and can do like 200 lol).
50x10, workset 80x10, then 50x8 for a drop set

6) Incline Skullcrushers
40x12, 50x10, 70x6 (feeler set as this felt too light for main set), 80x10, then 50x8 for a drop set

7) Decline rotating sit ups
15 reps, 22 reps, then immed over to knee ups for 12 reps

Quick and effective.

4:20PM
5 grams BCAA powder with 5 grams creatine/carb mixture

4:40PM
Myoplex Deluxe
banana

6:45PM
cup or so of whole wheat pasta
olive oil
8oz chicken

9:40PM
1.5 scoops 100% whey

[wabeer1]

You sound like the walkin wounded big J! DOMS FTW

Shoulder Press = 16 reps at 65lbs... Expecting at least 77lbs from you next week beast!

Side Raises= 1 arm would work the core as well, never really tried this before.
Incline Skulls = another exercise that I have never dabbled in, how does it hit different from flat's

Got some straps and looked like a tool as did not really know how to use them haha! Also, got your message and will drop you a line back soon, you are a petrol head from hell and just as bad as me!

BTW, can't see you avi....post here to the =>
http://forum.bodybuilding.com/showth...hp?t=120135641[/QUOTE]

[Justin-27]

Originally Posted by wabeer1

You sound like the walkin wounded big J! DOMS FTW

Shoulder Press = 16 reps at 65lbs... Expecting at least 77lbs from you next week beast!

Side Raises= 1 arm would work the core as well, never really tried this before.
Incline Skulls = another exercise that I have never dabbled in, how does it hit different from flat's

Got some straps and looked like a tool as did not really know how to use them haha! Also, got your message and will drop you a line back soon, you are a petrol head from hell and just as bad as me!

BTW, can't see you avi....post here to the =>
http://forum.bodybuilding.com/showth...hp?t=120135641

That is correct, wounded is I! I realized I haven't even done the seated DB presses since getting back at it, so my stabilizers were a bit off. I'm sure I'll be back to the 95's like I used to use in 08! (maybe a few more months for that lol).

I did notice the 1-arm seated raises hit my low back a bit for stability, but it still felt pretty good on the side delts.

As far as incline skullcrushers, I have always done them flat, incline and decline....all feel a bit different but I cannot really say how they work different. I guess I also do them overhead at times as well with the EZ bar. All have their uses I'm sure.

Good to hear you got the strapz! I always made fun of dudes that used them (being the cocky 20 yr old I was DL'ing 450 bare handed with no belt lol). But I now see their use on heavy back exercises to put the stress where it belongs...DA BACK!...and not on bis and forearms, an area I have never had a problem developing.

I am really going to focus on building the lats...Dorian Yates style. By doing my BB rows with arms close to body, back arched and possibly even underhand grip like he used to do. Also be doing the narrow/mid grip, underhand pulldowns for the same reason...more lat firing. We'll see how it goes!

Thx for the link on the avatar thing, I posted in there...hope it's fixed soon.

Tuesday, November 17

Tris fried from yesterdays session, chest close to a-ok, back feeling better as well. Calf/lower leg tendon feels back to normal, so I plan on blasting legs today, then taking tomorrow off.

7:20AM
1 cup oats, honey, raisins, 1.5 scoops 100% whey, banana

9:20AM (Bfast two, still hungry)
raisins
banana
rest of chicken from last night, prob 3-4 oz

11:30AM
another Meal 1 shake
some pasta and a few pieces of chicken
FINALLY FULL! lol maybe too full!

TRAINED LEGS TODAY!
3:00PM-3:50PM
8 exercises in 50 min! (doing 1-2 main work sets helps that, but not so much on the pain)

1) Leg Extension pre-exhaust for quads
couple warm ups through the weights, I think 3, then 180x16

2) Hack Squats
warmups (plate, 2 plates, 2 plates+35, 3 plates+25, then the big dog! 4 plates a sidex12 solid, ass on heels reps! My response to these has been insane. Even with the pre exhaust I went up another 20 lbs and 2 reps in 6 days!

3) DB Lunges (not a good idea when the quads are so shaky...balance was tough!)
40'sx8, work set 65'sx8

5 min near puke fest break

4)Lying Leg Curls
Really focused on not swinging the weight, made sure to use proper tight, slow rep form.
warmed up 2 sets, then 110x15

5) Seated leg curls
105x20, picked way too light a weight, oh well.

6) Seated Calf Raises
warmed up, then 3 platesx16 (I tend to forget when the reps get that high, might've been 18)

7) Standing Calf Raises
warmed up one set, then 235x16

8) Hypers
bw warm up, then 2 sets of 10,8 with a 25lb plate behind the head (harder than across chest)

DONE!

3:45PM
5 grams bcaa powder/5 grams creatine/carb mix (waited to drink until end of session, figure the insulin response is better at this time anyways)

4:00PM
banana
Myoplex Deluxe

6:10PM
couple cups whole wheat pasta
olive oil
2 hamburgers

[wabeer1]

Originally Posted by Justin-27

I'll be back to the 95's like I used to use in 08! (maybe a few more months for that lol).

BEASTLY PR...will be holding you to this so make it happen again

Originally Posted by Justin-27

I am really going to focus on building the lats...Dorian Yates style. By doing my BB rows with arms close to body, back arched and possibly even underhand grip like he used to do. Also be doing the narrow/mid grip, underhand pulldowns for the same reason...more lat firing. We'll see how it goes!

Cheers for this insight, was reading up on this and makes total sense. Will be keen to see were you take this and may also use this principle

Originally Posted by Justin-27

7:20AM
1 cup oats, honey, raisins, 1.5 scoops 100% whey, banana

9:20AM (Bfast two, still hungry)
raisins
banana
rest of chicken from last night, prob 3-4 oz

11:30AM
another Meal 1 shake
some pasta and a few pieces of chicken
FINALLY FULL! lol maybe too full!

nom nom nom....fat bastard salutes you.....

Originally Posted by Justin-27

8 exercises in 50 min! (doing 1-2 main work sets helps that, but not so much on the pain)

1) Leg Extension pre-exhaust for quads
couple warm ups through the weights, I think 3, then 180x16

2) Hack Squats
warmups (plate, 2 plates, 2 plates+35, 3 plates+25, then the big dog! 4 plates a sidex12 solid, ass on heels reps! My response to these has been insane. Even with the pre exhaust I went up another 20 lbs and 2 reps in 6 days!

3) DB Lunges (not a good idea when the quads are so shaky...balance was tough!)
40'sx8, work set 65'sx8

5 min near puke fest break

4)Lying Leg Curls
Really focused on not swinging the weight, made sure to use proper tight, slow rep form.
warmed up 2 sets, then 110x15

5) Seated leg curls
105x20, picked way too light a weight, oh well.

6) Seated Calf Raises
warmed up, then 3 platesx16 (I tend to forget when the reps get that high, might've been 18)

7) Standing Calf Raises
warmed up one set, then 235x16

8) Hypers
bw warm up, then 2 sets of 10,8 with a 25lb plate behind the head (harder than across chest)

DONE!

Great progression from were you the other week, hack's and lunges were intense bro. All in great time, 8 exercises in 50 minutes - no messin round.

REALLY impressed with your hacks..that's progress for ya!

Your legs had more horse power than your E42 engine lol!

[Justin-27]

Originally Posted by wabeer1

BEASTLY PR...will be holding you to this so make it happen again



Cheers for this insight, was reading up on this and makes total sense. Will be keen to see were you take this and may also use this principle




nom nom nom....fat bastard salutes you.....






Great progression from were you the other week, hack's and lunges were intense bro. All in great time, 8 exercises in 50 minutes - no messin round.

REALLY impressed with your hacks..that's progress for ya!

Your legs had more horse power than your E42 engine lol!

Lol at the fat bastard pic! I've been pilin the food on in! Not quite to the level of laying in bed eating chicken drum sticks, but close I tell ya, close!!!

Ya the progression on legs always comes quick for me, that and back is where I usually leave everyone behind (except you!). Pressing is where I struggle for more natural gains, it takes more effort to get gains in chest and delt pressing for me. Always gives me something to strive for though!

Wednesday, November 18
OFF Day for lifting, will do some light walking and stretching if I can bear the pain of it. Legs are trashola today as I knew they would be.

7AM (60 carbs)
Myoplex Deluxe
Banana

Around 9:45AM I walked to the gym (~3/4 mile) then did 28 min of stationary bike, 4 bouts of intervals of 1:30 (the other time just kept a nice even pace), then stretched and foam rolled the legs (ouch!) and walked home (~3/4 mile)

Going to do a lower carb day today (around 200 grams, maybe a bit less to try and not become a chub ball) :P

10:30AM (0 carbs)
1.5 scoops 100% whey

12:00PM (65 carbs)
1.5 cups whole wheat pasta
1 hamburger
olive oil

3:00PM (80 carbs)
1 cup oats
1/4 cup raisins
1.5 scoops 100% whey
cinnamon and splenda

6:00PM (40 grams carbs)
1 hamburger patty
3/4 cup pasta
veggies, garlic, olive oil

8:15PM (25 grams carbs)
Myoplex Deluxe

Total carbs today=270, def lower than normal by a good 150-200 grams, so goal was accomplished. Will try and do this on my off lifting days from now on.

[Justin-27]

Thursday, November 19

Woke up this morning after only 4.5 hours of sleep, so I had a shake with whey, oats, raisins and pb, then went back to bed at 4AM and slept to 7AM....****ty to only sleep 7.5 hrs, but I'll nap before I blitzkreig back this afternoon.

In better news, the legs are MUCH less sore today, me thinks the stationary bike and foam roller helped.

2:30AM
1 cup oats
1/4 cup raisins
couple TBL's PB
1.5 scoops 100% whey

8:30AM
Same as earlier shake but banana added instead of PB

11:00AM
bunch of whole wheat pasta
olive oil
7 oz tuna

1:30PM
2/3 packet Myoplex Deluxe

Train Back/Rear Delts from 2:30PM-3:20PM

Made it a pretty decent workout, but I just wasn't feeling it overall....one of those days I guess. Wanted to do deads, but my lower back was not having it from 2 days ago leg blast.

1) Seated palms down cable row, shoulder width, pull to sternum/low chest
warmed up 3-4 sets, then 180x12

2) Close grip, underhand pulldowns
warmed up a few, then 200x13

3) BB Rows
closer grip then normal and better form, my lower back was fuking killing though, so I sucked
top set 185x12

4) DB Shrugs
100x12, then 80x10 for a drop set, super slow and controlled reps (same goes for all exercises lately, no cheating allowed).

5) Rear delt reverse pec deck
70x15, then 50x8 for a drop set

6) One-Arm Iso Row
3 platesx12 left arm first, then right (first time ever doing these, 4 plates+ in no time)

7) High pulley straight arm lat pullover 80x15 for the ultimate lat burn

My lats fired hard today, really focusing on getting them and the close grip, back arched undergrip movements really hit them noticeably harder than I am used to feeling.

3:30PM-3:45PM
5 grams BCAA powder/5 grams creatine/carb mix
banana
1.5 scoops 100% whey
honey

5:00PM
couple cups pasta in organic tomato sauce, veggies, olive oil
hamburger patty

7:30PM
shake with oats, whey, raisins, etc

9:30PM
more pasta in olive oil
3/4 scoop whey