Gain train to a bigger better physique for 2014

[TakedaShingen]

Look at dem wings! Yeahhhh, son.

Lookin sharp. Lookin really sharp. Keep doin exactly what you're doin!!!

[offroadatv200]

Look at dem wings! Yeahhhh, son.

Lookin sharp. Lookin really sharp. Keep doin exactly what you're doin!!!

Thanks brother, trying to get them wings WIDE!

Eh, I need to make a few adjustments in what im doing... To many brews, I could be MUCH tighter right now. Just gotta keep pressin on!

[offroadatv200]

Weight: 158.0

juggernaut week 3 OHP wave 10's

OHP

75x5
85x3
95x1
105x16 (PR)

CGBP

115x5
135x5
155x5
175x5
185x5
175x5
175x5

DB fly

60x10
65x10(pr)
65x10(pr)
65x10(pr)

DB row

110x5
110x5
110x5
110x5

barbell curl

85x12
85x12
85x12
85x12

weighted decline crunch / twist

35x15
35x15
35x15

misc

Lately I have been sleeping like a freakin baby!!! Woke up at 5:30 ready to rock n roll so I decided to hit it early in the morning. Had a really good session, killed the OHP AMAP with 105x16, kind of surprised me. I'm not sure why but my OHP has been EASY in this program, may need adjust my max. Not much to post other then that. My weight has been all over the place, maybe the creatine? Who knows but I feel like I am getting tighter but the scale isn't dropping.

[offroadatv200]

Bumping N00DZ to the next page.

[TakedaShingen]

Too many brews you say? How's that water intake? My scale numbers were all fkd up from crappy water intake while in Manhatten. Two days back in, down 3lbs.

[jpfaherty]

Lately I have been sleeping like a freakin baby!!! Woke up at 5:30 ready to rock n roll so I decided to hit it early in the morning. Had a really good session, killed the OHP AMAP with 105x16, kind of surprised me. I'm not sure why but my OHP has been EASY in this program, may need adjust my max. Not much to post other then that. My weight has been all over the place, maybe the creatine? Who knows but I feel like I am getting tighter but the scale isn't dropping.

Your max will automatically adjust when you put the 16reps into the excel template! Don't touch the first page maxes once you've entered them!

Nice nudez brah. kermitfap.jpeg

[offroadatv200]

Too many brews you say? How's that water intake? My scale numbers were all fkd up from crappy water intake while in Manhatten. Two days back in, down 3lbs.

Yeah, all week I am spot on with everything. Then the weekend comes around and my friends want to go to the bars... next thing I know its 4am and im sitting at IHOP. Water has been spot on, hitting at least 1.5 gallons a day.

Your max will automatically adjust when you put the 16reps into the excel template! Don't touch the first page maxes once you've entered them!

Nice nudez brah. kermitfap.jpeg

Ahhh I see, I see! Just filled everything thing out. That will adjust it for the 8 waves right?

[offroadatv200]

Weight: 158.0

juggernaut week 4 squat wave 10's DELOAD

squat

115x5
135x5
165x5

deadlift to knees

225x5
245x5
265x5
295x5
315x5 (PR)
295x5
295x5

leg curls

140x10
140x10
140x10
140x10

standing calf raise

380x10
380x10
400x10
400x10

upright rows

95x10
95x10
95x10

weighted pull ups

10x10
15x10 (pr)
15x10 (pr)

weighted crunches

77.5x15
87.5x15
87.5x15

misc

Weight is still at 158 which is about a pound and a half UP from my lowest weigh in... Dropped calories, increased cardio, feeling tighter, hitting PR's, and gaining weight... I think something is working well. Not exactly sure how, but I wont complain! Deload week sucks, I felt like a pussy squatting 110x5

[TakedaShingen]

Says, "Deload."

Then writes, "Deads : 315x5, and Calves 400x10."

a$$hole ; )

[jpfaherty]

Yeah, all week I am spot on with everything. Then the weekend comes around and my friends want to go to the bars... next thing I know its 4am and im sitting at IHOP. Water has been spot on, hitting at least 1.5 gallons a day.



Ahhh I see, I see! Just filled everything thing out. That will adjust it for the 8 waves right?

Yes sir, if you have any questions just text me brah

[offroadatv200]

Says, "Deload."

Then writes, "Deads : 315x5, and Calves 400x10."

a$$hole ; )

Hahah, only on the main lifts.

[jpfaherty]

where art thou

[offroadatv200]

where art thou

Here thou art.

[offroadatv200]

Weight: 158.6

Well hi guys!

Dropped the macros to 50f/180c/220p and still no sign of weight loss! Haven't been on top of my cardio game this week, but still... no sign of weight drop but a slight gain! Oh well, feeling good, looking leaner, feeling strong!


juggernaut week 5 wave 8

DEADLIFT

135x8
235x8
235x8
235x8
235x8
235x8

FRONT SQUAT

135x5
155x5
175x5
185x5
175x5
175x5 (video)

BARBELL ROW

185x10
185x10
185x10
185x10

BARBELL SHRUGS

205x10
205x10
205x10
205x10

SEATED CALF RAISE

190x10
190x10
190x10
190x10

LEG EXTENSIONS

225x10
225x10
225x10

WEIGHT LEG RAISE

35x10
35x10
35x10

misc

Decided to have a "cheat meal" instead of a refeed. Didn't feel like counting macros today and had the opportunity for free barbeque. Will get some updated noodz up in the morning.

front squat 175x5

[TakedaShingen]

Good lookin front squats. You had 10-15 all day : )

[offroadatv200]

Good lookin front squats. You had 10-15 all day : )

Thanks homie!

I don't know what would have happened first, my wrist forearms snapping or me passing out! I was drained this morning.

[jpfaherty]

Now THAT'S ass to the grass! Nice work homey

[tripleh210]

Hey bro! Looking good man! Your lifts are strong as fuark. How did you manage your first week coming out of contest? I set macros for myself but have not ONCE hit them, always going over and I am over 10lbs from stage weight already! lol

[offroadatv200]

Hey bro! Looking good man! Your lifts are strong as fuark. How did you manage your first week coming out of contest? I set macros for myself but have not ONCE hit them, always going over and I am over 10lbs from stage weight already! lol

Thanks dude!

Well, I went the same way as you. I was 138 pounds, 5'7" and felt like a little pussy so I just ate whatever. Ended up gaining some unwanted weight that I now realize was a bad idea. Sh*t I was 10 pounds over the next morning! Hit me up in a message and I can help you / give you a few pointers!

[offroadatv200]

Now THAT'S ass to the grass! Nice work homey

Trying to get that booty poppin bruh!

MISC

Enjoyed my cheat meal and a nice meal with the lady later that evening. My roommate recently moved out and had the power in his name to help build his credit, when he switched it over to his new place he failed to mention that he didn't put it in my name... after working 6am-930pm I came home to a hot/dark as f*ck house, cant take a hot shower, walking around with a candle, dead phone, HIS dog pissed all over my winter clothes in the spare bedroom, my stress level was through the f*ckin roof! Me and half melted EDYs had a hot date last night. I cant catch a brake to save my life!

Smashing bench waves 8 tonight.

[TakedaShingen]

WoooSahhh...

Relax, homie.
All is well. "It is through our greatest periods of adversity that we have our greatest periods of growth."


And Edy's and dat der bench is gonna be a bangin combo ; )

[Ccm644]

Take the anger and frustration tithe gym tonight

You have your own house that is amazing at your age, don't worry your get heat and light soon

Keep positive as life is putting you through a lot but your in control of it all well done

[offroadatv200]

juggernaut week 5 OHP wave 8's

BENCH PRESS

135X12
185X8
185X8
185X8
185X8
185X8

DB FLOOR PRESS

70X5
80X5
90X5
100X5
95X5
95X5

INCLINE DB PRESS

75X10
80X10
75X10

DB SIDE LATERAL RAISE

25X10
27.5X10
27.5X10
25X10

FAEC PULLS

57.5X10
62.5X10
67.5X10

juggernaut week 5 BODY BUILDING DAY

SEATED SHOULDER PRESS 95X15, 135X12, 145X10, 155X8
SS
EZ BAR CURLS 80X12, 95X9, 95X8, 95X8

LAYING DB TRICEP EXTENSIONS 25X15, 30X12, 30X12, 30X12
SS
BEARBELL ONE ARM SHRUGS 65X20, 75X20, 85X15, 105X12
SS
HAMMER CURLS 35X14, 35X10, 40X6

CLOSE GRIP EZ BAR FRONT RAISE 40X15, 50X10, 40X12
SS
REVERSE MACHINE FLY 100X12, 90X12, 90X12
SS
MACHINE FLY 140X12, 150X10, 150X8

DECLINE BENCH PRESS 155X12, 155X10
SS
DB FLY W/ TWIST AT THE TOP 35X10, 35X10

misc

Both of these workouts were INSANE, especially the bodybuilding day. The pump was on point and I just didn't want to leave. Its nice to have that one day to go in and hit anything and everything you want, especially the areas that need work. Had a weekend full of burgers, sushi, bbq, chicken tacos and all sorts of random things I never eat. I went out Friday night and just felt small and puny and I didn't like that much at all, hence why I ate so good. My mom has tried to move the date on me yet again due to being in NY and Virginia for the past two weeks and falling off her wagon. I told her to just cancel it because I cant keep push this sh*t back, its about to drive me crazy. Going to try and slowly put some weight on and really smash some f*ckin weights.

Being the OCD kid I am, I have to have my weekly schedule drawn out or I will get all confused.

Monday - 300 calorie burn

Tuesday- Squat / accessory

Wednesday- OHP / accessory

Thursday- 300 calorie burn

Friday- Deadlift / accessory

Saturday- Bench / accessory / HIIT

Sunday- Bodybuilding day

Calories are going to be set at 60f/ 220c/ 190p

[offroadatv200]

WoooSahhh...

Relax, homie.
All is well. "It is through our greatest periods of adversity that we have our greatest periods of growth."


And Edy's and dat der bench is gonna be a bangin combo ; )

Take the anger and frustration tithe gym tonight

You have your own house that is amazing at your age, don't worry your get heat and light soon

Keep positive as life is putting you through a lot but your in control of it all well done

Thanks guys!

Power was on the next morning by 9.

Edys was amazing, especially with dat der fiber one coffee caramel cake bar

[TakedaShingen]

I mire your floor press every time. Gettin at dem titties ; )

[offroadatv200]

I mire your floor press every time. Gettin at dem titties ; )

Dude I f*ckin love them. The down fall is getting them up on my leg. I can do it by myself till 80, then I gotta call in for back up



To all: Anyone every have forearm pain? Feels like tendinitis or some bullsh*t. Would some sort or wraps help?

[TakedaShingen]

I use straps for heavy a$$ pulls, and I use wrist wraps on all low bar squats and all heavy presses.

Doing so has taken a lot of tension of my wrists and lower forearms. Especially on the squats. Before I got the wraps, my wrists would be brutalized after squatting low bar.

I feel this was a positive move on all fronts, and as much as I used to say these wraps and straps were for pussies, they have helped me lift heavier and be more consistent with my reps without having to deal with extra tension, aches, and pains.

[jpfaherty]

Dude I f*ckin love them. The down fall is getting them up on my leg. I can do it by myself till 80, then I gotta call in for back up



To all: Anyone every have forearm pain? Feels like tendinitis or some bullsh*t. Would some sort or wraps help?

Is it in your forearm or closer to the elbow?

PS - I like how you lay everything out, well organized. That's the only way I can function.

[demonwareltd]

Great workout Billy - sorry to hear about all the house **** going down. I know the rate of progress can be agonizingly slow at times, but keep the faith. I still wasn't even in the weight room at your age - just keep pushing and keep your priorities in order and things will work out the way you want them to!

[offroadatv200]

I use straps for heavy a$$ pulls, and I use wrist wraps on all low bar squats and all heavy presses.

Doing so has taken a lot of tension of my wrists and lower forearms. Especially on the squats. Before I got the wraps, my wrists would be brutalized after squatting low bar.

I feel this was a positive move on all fronts, and as much as I used to say these wraps and straps were for pussies, they have helped me lift heavier and be more consistent with my reps without having to deal with extra tension, aches, and pains.

Ive always said that about wraps and straps as well haha. Usually goes like this.. Friend: "ill be right back, going to grab my straps." Me: "Grab your what? Tampons?"

The weird thing is the pain comes when I do **** like barbell curls? Its weird as fck.

Is it in your forearm or closer to the elbow?

PS - I like how you lay everything out, well organized. That's the only way I can function.

Like right in the middle of my forearm. Sometimes its even sore to the touch..

I HATE not having things laid out in, all aspects.

Great workout Billy - sorry to hear about all the house **** going down. I know the rate of progress can be agonizingly slow at times, but keep the faith. I still wasn't even in the weight room at your age - just keep pushing and keep your priorities in order and things will work out the way you want them to!

Im slowly working on all of this. Between the house, self convidence, work dilemma's, and all the bullsht in between, I just have to keep a smile and keep pushing forward. I grew up REALLY fast for someone my age. Some days I regret it, but others I am proud / wouldn't have it any other way.


On a side note: The gym is telling my I have to attend 4 "workshops" every three months. This is only my part time job where I train a few hours after working 9am-6pm at my other job. The "workshops" are bullsht. for instance the last one was a scavenger hunt in the gym.... Im 22 and im there to train my clients. I don't have time to take off my job to go on a fckin scavenger hunt. So now they are saying if I don't hit my 4 workshops then I have to write a 1 page essay for each one I missed... Think its about time to move on to the next one.