It's GROW Time! Bnizzle's journey to monster mass!

[deltpecx]

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[Bnizzle163]

Originally Posted by deltpecx

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Awesome! Glad to have ya.

[Bnizzle163]

Spooktacular Leg Training

BB SQUATS
245x10
265x6
225x9
135x20

LYING LEG PRESS (not counting sled weight)
360x15
450x12
540x12

SEATED CALF RAISE
90x15
135x12
135x10

FREE MOTION SQUAT MACHINE
240x10
240x8

STANDING CALF RAISE
120x12
120x12

LYING LEG CURL
115x10
115x9
115x8
115x8

LEG EXTENSIONS
210x9
210x8
210x8

Phew! It felt good to DRILL legs today! I had a huge breakfast and was rewarded with loads of energy. 16 work sets for legs and 5 total work sets for calves. I should be mighty sore tomorrow! 20 rep set of back squats felt gnarly. I went ass to ankles and stayed in the lower portion of the rep for almost the whole set. Talk about BURN

Everyone have a safe and fun halloween!

[Bnizzle163]

Today marks the start date of my Bodypart split. I was excited this morning to get started and had one heck of a workout!

Chest/Triceps

INCLINE DB PRESS
95'sx10
100'sx7 (No spot, no lift off )
100'sx5 + SLOW negative

WEIGHTED DIPS (chest version)
BW+50x8
BW+60x7
BW+60X7

LOW INCLINE SMITH BENCH PRESS
185x9
205x8
215x6

PEC DEC FLY
135x12
145x8
135x8 30 sec rest to 115x8

DIPS (tricep version)
BW+85x7
BW+85x6

EZ BAR OVERHEAD EXTENSIONS
70x12
80x7
80x6

SMITH MACHINE CGBP
155x10
155x10

Today is going to be one of the last days that I sit and track every little calorie and measure everything to the "T". I am doing this mainly for mental sanity. I'm being a little too obsessive and need to realize that I am offseason and bodyfat gain is going to be a part of the game. It's all good because if I'm gaining too fast, I will cut back a little on portions and vice versa. Calorie intake today will be around 3,150 cals.

Stay tuned for some Back/Traps tomorrow!!

[Bnizzle163]

Well, I figure it's about that time... I haven't posted an update pic (other than my quads) since my contest. I am now over 5 weeks post-contest and have been slowly upping cals. I am ready to just start eating somewhat regular now lol. I will eat 90% clean meals and just not worry about tracking cals for a bit.

Here we go folks :

[debrovnik]

Wow - awesomely lean! Great build, especially with the tats!

[Bnizzle163]

Originally Posted by debrovnik

Wow - awesomely lean! Great build, especially with the tats!

Thanks, man! And thank you for checking out my journal.

[Young9]

strong pressing this morning this morning my nizzle! Hunndys on incline with no spot=beast mode!

lookin lean still and big things are going to happen for you this off season especually when your excited about your training

[Bnizzle163]

Originally Posted by Young9

strong pressing this morning this morning my nizzle! Hunndys on incline with no spot=beast mode!

lookin lean still and big things are going to happen for you this off season especually when your excited about your training

Thanks, Nick! I can't wait to be hitting some huge PR's and adding some monster size to my frame! Winter is coming, so Ima bring on the eats

[Bnizzle163]

Back/Traps

WIDE GRIP PULL UPS
BW+45x6
BW+45x5
BWx11
BWx8

BB ROWS
185x10
205x8
205x8

D-HANDLE CLOSE GRIP PULLDOWN
160x8
160x7
150x8

HAMMER ISO LOW ROW
3plates per sidex8/8
3plates per sidex6/6
2plates per sidex9/9

DEADLIFTS (First time deadlifting for a LONG time)
225x10
275x5
275x5

DB SHRUGS
75'sx12
80'sx12
95'sx10
95'sx10

All in all it was a great back workout! I was spent. Went home and made some oatmeal/ww pancakes with the gf. Mine consisted of oats, buckwheat flour, eggs, protein powder, cinnamon, skim milk and sugar free maple syrup. They were mighty tasty and it felt good to not weigh out my food .

Tomorrow is LISS cardio and no lifting until friday!

[Bnizzle163]

Weighed in at 176.5lbs today. That's a 3lb gain from last week lol. I did have Red Robin on saturday night with the gf and wolfed down an A1 peppercorn burger and a few baskets of fries lol. I feel I just have some bloat hanging around still. Oh well, I need to scale to move up, just not 3lbs a week

[bballbrett5]

you STILL look great, man. whatever you're doing is working. i gotta think about not going off the handle next post-contest scenario...

[Bnizzle163]

Originally Posted by bballbrett5

you STILL look great, man. whatever you're doing is working. i gotta think about not going off the handle next post-contest scenario...

Thanks, Brett! Right now I'm not counting cals, just eating every 3 hours until I'm satisfied and stopping there lol. I'll continue that for a few more weeks, then start eating until I'm full. After that, I'll start eating past the point of fullness .

Don't worry, some fluff will be added this winter! lol

[Bnizzle163]

Shoulders/Biceps

SEATED DB MILITARY (no lift off, no spot)
75'sx12
80'sx8
80'sx7
75'sx8 (slow negatives)

SMITH MACHINE UPRIGHT ROW
135x10
145x8
145x7

DB LATERALS
40'sx10
35'sx10
30'sx7 (drop to) 25'sx5

UNI LATERAL MILITARY MACHINE
100/100x12
100/100x8

REAR DELT MACHINE
130x12
145x8
145x7

ALT DB CURLS
45'sx6/6
40'sx6/6
30'sx8/8

UNI LATERAL PREACHER CURL MACHINE
50x9/9
50x8/8

LOW PULLEY CABLE CURL (squeezing on every rep!)
47.5kgx8

BEHIND THE BACK WRIST CURLS
135x12 (3 sets)

I absolutely blasted my delts and bi's! It felt awesome. Got stopped about 3/4 the way through by our GM to take some measurements on a new client... wasn't too happy about that lol, but hey, I gained a client! Got home and tried out a new recipe. It was spectacular!

Choco-banana nut pannycakes
3/4 cup oats
about the same amount of buckwheat pancake mix
1 whole egg + 3 whites
1 scoop scivation chocolate whey
1/2 banana
skim milk
cocoa powder

mix ingredients and cook on a hot griddle

top with natty pb, the other half of banana and sugar free maple syrup.
Scrum-didily-umptious!

[Bnizzle163]

LEGS!

BB SQUATS
255x10
275x5
225x12

FRONT SQUATS (decided to give bb front squats a go)
135x10
135x10 (they felt "meh". probably because I did back squats first)

LYING LEG PRESS (not counting sled weight)
540x12
540x12
450x20

LEG EXTENSIONS
215x10
215x9
175x10
150x15

LYING LEG CURL
125x10
125x9
125x8
125x8

SEATED CALF RAISE
135x15
160x12
170x10

STANDING CALF RAISE
150x10
150x9

My legs felt absolutely demolished after this... I wasn't really feeling it at the beginning and my hammies are still somewhat sore from deadlifts on tuesday, so with that being said, it was a pretty productive workout. I just got home and slammed some oats, scivation whey and a banana. Mmm-MMM!

[Young9]

No better time to get your eats on then HOLIDAY season!!!

[Bnizzle163]

Originally Posted by Young9

No better time to get your eats on then HOLIDAY season!!!

This is very true!

I saw your pics on Eric's thread by the way. Lookin' lean!

[deltpecx]

Originally Posted by Young9

No better time to get your eats on then HOLIDAY season!!!

Originally Posted by Bnizzle163

This is very true!

So true BUT sometimes it's too easy to eat too much of all that good food!

[Bnizzle163]

Originally Posted by deltpecx

So true BUT sometimes it's too easy to eat too much of all that good food!

It sure is! But then again, enjoying Thanksgiving and Christmas isn't going to cancel out my progress . I will definitely indulge a little on those days.

[deltpecx]

Originally Posted by Bnizzle163

It sure is! But then again, enjoying Thanksgiving and Christmas isn't going to cancel out my progress . I will definitely indulge a little on those days.

I will too. I usually make a whole turkey dinner for both days. I then eat off it for the rest of the week and then make turkey soup.

[Bnizzle163]

Originally Posted by deltpecx

I will too. I usually make a whole turkey dinner for both days. I then eat off it for the rest of the week and then make turkey soup.

Heck yeah! That is the plan.

[Bnizzle163]

I forgot my dip belt and also was late getting to the gym today, so the workout wasn't as good as I would have hoped. I feel like I may be coming down with a cold as well .

Chest/Triceps

INCLINE DB PRESS
95'sx11
100'sx8
95'sx7
95'sx6

FLAT DB PRESS
90'sx6
85'sx8

HAMMER STRENGTH FLAT PRESS
2 plates per sidex6
2 plates x 5
1 plate + 25lb per side x 8

INCLINE DB FLY
45'sx8
40'sx8

CABLE CROSS
20/20x15
25/25x12

SMITH CGBP
185x12
205x6
195x8

EZ BAR OVERHEAD TRICEP EXTENSION
80x9
90x7
90x6

TRICEP ROPE PRESS DOWN
50kgx9
50kgx8
50kgx8

My brother came in town saturday night with his fiance from Wisconsin. I ate 90% clean on saturday and went out for mexican with the gf, my bro, and his fiance. I also went to Binny's beverage depot and picked up a 6 pack of Old Man Winter Ale lol. Had a couple of those with the bro and gf. I went to sleep around 2 am and woke up at 4 am to puke my brains out... It had nothing to do with drinking, and everything to do with the roast beef sandwich I made earlier in the day lol.

Tomorrow is back and traps, as long as I don't completely come down with this cold. I think my body can fight it!

[Young9]

hope you feel better bro and don't come down with a cold...seems like alot of people are on the verge of gettin sick...

[Bnizzle163]

Originally Posted by Young9

hope you feel better bro and don't come down with a cold...seems like alot of people are on the verge of gettin sick...

Thanks, man. My vote goes for not contracting a virus as well. I just wish it was that easy lol

[Bnizzle163]

Back/Traps

PULL UPS
BW+60x4
BW+50x5
BWx12
BWx10

BB ROWS
225x7
225x6
205x8

CLOSE GRIP D-HANDLE LAT PULLDOWN
175x7
160x9
160x8

HAMMER STRENGTH UNI LATERAL LOW ROW
3 plates per sidex9/9
3 plates per sidex8/8
2 plates +25 sidex8/8

DEADLIFTS
245x8
300x5
305x5

SHRUG MACHINE
90x20
180x12
180x12
180x10
90x12

[healthybodies]

How you feeling bro? Your bod fight off that cold? Looking good Billy, I am so glad you kept it uder control after you show. Proud o you bud!

[Quelly]

looking real lean in the pics you posted last week man, very impressive turn around from prep, and I'm glad to see your strength is climbing...and damn...everybody is getting sick!

[Bnizzle163]

Originally Posted by healthybodies

How you feeling bro? Your bod fight off that cold? Looking good Billy, I am so glad you kept it uder control after you show. Proud o you bud!

I was feeling excellent all day, but my throat is a bit scratchy now... About to slam some airborne as we speak . It's really just for piece of mind more than anything though lol.

Thanks! I'll admit, I'm loosining up a bit on my diet now . Nothing crazy though lol.

Originally Posted by Quelly

looking real lean in the pics you posted last week man, very impressive turn around from prep, and I'm glad to see your strength is climbing...and damn...everybody is getting sick!

Thanks Eric! I honestly wouldn't have done things half right if it wasn't for watching what you and Brad have been doing post-prep, so thanks to you guys for that! . Basically like all of my clients are sick right now... it sucks! Especially when they're bad enough where you tell them to stay home and they still show up wanting to be trained lol.

[Bnizzle163]

Dry weight this morning of 177.5lbs! That's only a 1 lb gain from last week. Pretty good for eyeballing my portions and going mainly on "feel" . Today and tomorrow will be cardio only and on friday I'll kick off the weekend with some Shoulders/biceps!

[Quelly]

Originally Posted by Bnizzle163

Thanks Eric! I honestly wouldn't have done things half right if it wasn't for watching what you and Brad have been doing post-prep, so thanks to you guys for that! . Basically like all of my clients are sick right now... it sucks! Especially when they're bad enough where you tell them to stay home and they still show up wanting to be trained lol.

HA! I've had that happen 2x this last week lol