Lovin the volume brah! Need more pics/videos!
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01-05-2013, 10:47 AM #151TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-05-2013, 08:29 PM #152
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
6/01/2013
Weight:
76.9kg (169.5lbs)
Macros:
355/43/220
Cardio:
525 MISS
Training:
Off
Notes:
Still pissed off at the scale but i'm thinking it has a lot to do with my digestive system. We shall see what the following days hold.
You got it! I'll be making sure to add more pics + vids. In the mean time here's a shot after this mornings cardio. Flat as a pancake but hey, not every shot can look great
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01-05-2013, 09:45 PM #153
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01-06-2013, 06:17 AM #154
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01-06-2013, 08:05 AM #155
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01-06-2013, 02:46 PM #156
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01-06-2013, 11:00 PM #157TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-06-2013, 11:21 PM #158
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
1+ squat - 7/01/2013
Weight:
76.9kg (169.5lbs) <--- Fu#k you
Macros:
500/43/220 <--- Refeed day
Cardio:
175cal LISS
Training (all weight in kgs):
1+ squats (without wraps)
65 x 5,
80 x 5,
95 x 3,
120 x 1,
135 x 1,
150 (331lbs) x 5
127.5 x 4, 4, 4, 4, 4
BB SLDL (3-4 x 6-10/3')
90 x 10
100 x 9, 9, 9
Lying leg curls (2-3 x 10-12/2')
25 x 12
30 x 12
Calf press (3-4 x 10-12/2')
30 x 12,
40 x 12,
45 x 12, 5, 5 <--- cluster
Occluded left leg extensions
19 x 30, 15, 15, 15
Notes:
Woke up this morning looking the best I have all prep, lean, tight, full and abs were popping yet scale is being an ******* to me. I know I shouldn't let it get to me but it's damn annoying going by what I see in the mirror vs the scale.
Training went great today. I scaled back my 1RM as I will now be going wrapless since I can't use wraps at my meet. Kinda sick PR today. I managed 331lbs for 5 with about 2 in the tank and when comparing it to last time I was at this weight I could only do 325 for a grindy 4.
Cardio today was a nice walk along the beach with a friend since it was such a great day here in Sydney.
Thanks Reid! I'm getting pretty excited now.
Thank you brother. Still feeling a bit behind.
Thank ya, sir Trap training...not even once lol
Thanks brother! Yea dude I gotta keep reminding myself that Brad can stress about that ish for me
Appreciate it, John! I will get a pic up from tomorrows posing set that I send over to Brad
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01-07-2013, 05:31 AM #159
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01-07-2013, 11:41 PM #160
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
Machine OHP - 8/01/2013
Weight:
76.5kg (168.7lbs)
Macros:
355/43/220
Cardio:
325 MISS
Training (all weight in kgs):
Machine OHP:
30 x 5,
37.5 x 5,
45 x 3,
55 x 1,
62.5 x 1,
70 x 2
60 x 5 x 4
Horizontal row (3-4 x 6-10/3')
60 x 10,
65 x 8, 8, 8
Flat BB bench (4 x 6-10/3')
60 x 8, 8, 8, 8
Side laterals (2 x 15-20/1')
8 x 20,
9 x 20
Tricep push downs (3 x 10-12/2')
30 x 12
35 x 10, 10
Db curls (3 x 10-12/2')
12.5 x 12, 12, 12
Left arm occlusion
Hanging leg raises
3 x 15
Face pulls
3 x 15
Notes:
Weight seems to be coming down a bit now which is nice. I got my report back from Brad about an hour ago and the instructions were to drop 25g carbs from my low days and 50g carbs from my high day. That leaves me a 330/43/220 on my low days and 450/43/220 on my high days.
That was also the last workout before the deload (much needed) and I will be putting a focus on dynamic work for the duration of the deload.
Some pics from this morning posing sesh as requested...
Thanks Alex!
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01-08-2013, 02:26 PM #161
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01-08-2013, 03:10 PM #162
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Pictures looks good. Huge traps and back is looking big
The weight will come down slowly but surely (always the way when you want it to drop)
Keep doing what your doing___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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01-08-2013, 04:52 PM #163
Awsome Ryan! The camera/lighting can do no justice sometimes... I'm sure you're more conditioned than this!
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-08-2013, 07:35 PM #164
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01-09-2013, 05:21 AM #165
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01-10-2013, 10:47 PM #166
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
Deload bench - 11/01/2013
Weight:
77.1kg (170lbs)
Macros:
330/43/220
Cardio:
325 MISS
Training:
Speed bench,
40+bands x 3, 3, 3, 3, 3, 3, 3, 3
Paused bench,
50 x 4, 4, 4, 4
Underhand puldowns:
47 x 10, 10
Modified Arnold press:
15 x 8, 8
Occluded arms.
Notes:
So i'll be sending a mid week report over to the boss man tomorrow as i'm really starting get the ****s with my weight. Even after a macro drop (which Brad didn't think I needed but I bent his arm) my weight kept going up. I did however realize why it might be. After thinking back to what I ate I remembered that I have started to use soy sauce on my veges and completely forgot about the extra sodium, so I tracked roughly how much sodium the sauce would have added and it was a little over 7g LOL! I think I have my answer but either way Brad has asked me to send over a report with pics to see how full i'm looking.
Training wise it's the second day into the deload and boy have I been dragging ass. I just can't seem to find my groove again. Cardio is destroying me and I don't even want to be in the gym right now. I think a lot of that has to do with the fact that i've dropped any and all stimulants, but yea feeling not so great right now.
Just gotta keep reminding myself of that
Thanks for stopping by man! Yep I just gotta trust the process. Luckily I think i've found why the scale went north.
I DEFINITELY need to find a better camera then my phone. May just have to which out the one which shows '2007' as the date haha.
Appreciate it dude! Trying to keep my wide hip bones as hidden as possible :P
As for the split, I REALLY liked the set-up Eric and I discussed. I think if you're a person who has a good amount of auto-reg then you would probably do very well with it and would see great gains from it. At the moment I am using it with a bit of modifications in that I combine strength/hyper work within the same session and am using some form of planned progression. I was talking a bit about the set-up (as in splitting the hyper/strength days vs combining them) with Eric and after putting both sides of the argument up I think doing both intra-session probably makes a little more sense for me.
See above
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01-11-2013, 01:43 AM #167
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Mate, soy sauce?! That $hit can make you gain like 10 pounds over night LOL - I'd eliminate that stuff immediately unless you're ready for the head games haha!
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01-11-2013, 01:45 AM #168
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01-11-2013, 06:51 AM #169
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01-11-2013, 03:34 PM #170
Hold on there buddy! Great things will come
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-11-2013, 04:54 PM #171
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
Hang in there, Ryan. This is when prep gets "fun". If you ever need to talk or anything hit me up.
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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01-12-2013, 11:51 PM #172
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
Double update - 12/01/2013 + 13/01/2013
12/01/2012
Weight:
77.1kg (170lbs)
Macros:
330/43/220
Cardio:
None
Training:
5+ deadlifts (all weight in kgs)
75 x 5,
92.5 x 5,
112.5 x 3,
122.5 x 1,
140 x 1,
160 x 6
140 x 7, 7, 7
hack squat (3-4 x 6-10/3') <--- Wasn't feeling these so I went on to leg press
2pps x 8,
Leg press:
5pps x 10
6pps x 10,
7pps x 10
Leg extensions (2-3 x 10-12/2')
68 x 12,
75 x 12
82 x 10
Calf press (3-4 x 10-15/2')
95 x 15,
105 x 12,
115 x 11,
125 x 12
Occluded left leg curls
Notes:
So I was meant to be deloading this week but Brad said get back in the gym you lazy ass, lol, not quite but he gave me the go ahead to halve my deload week. Pretty happy with how the deadlifts felt for the most part. Kinda hard getting used to not using straps and not having a mirror but I have to get used to it. Form needs a little more tweaking, as does mobility.
13/01/2013
Weight:
76.5kg (169.1lbs)
Macros:
330/42/220
Cardio:
475 MISS
Training:
35 x 5,
45 x 5,
52.5 x 5,
57.5 x 1,
67.5 x 1,
75 x 6
67.5 x 7, 7,
Neutral grip chins (3-4 x 6-10/3')
BW x 8, 8, 8, 8
Modified Arnold press (4 x 6-10/3')
20's x 8,
22.5 x 8, 8
Peck dec to failure (1-2 x 12-20/1-2')
33 x 20 (not failure),
40 x 20 (failure)
Machine preacher curls (3-4 x 10-12/2')
41.5 x 12,
46 x 12,
48.5 x 12 (dropset)
EZ Skull crushers (3-4 x 10-12/2')
10 ps x 12, 12, 12
Left arm occlusion
Weighted abs (3 x 10-12/1.5')
31.5 x 12, 12, 12
Face pulls
3 x 12-20
Notes:
Not a bad session at all. Felt really good across the board and had a sick pump and a hell of a lot of vascularity going on which was wicked. Getting pretty excited for the powerlifting meet coming up too!
A few update pics...
LOL! Man I realized that the hard way. Brad and I have decided that we are just going to keep sodium consistently high from here on in.
Appreciate it man. There's still a lot of doubt but I have a long season so I know i'll get there eventually.
Haha the scale doesn't like it thats for sure! Still keeping it in though, just for consistency sake.
Fingers crossed!
'fun' hahaha i'll try remind myself of that. I will also be taking you up on that offer
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01-13-2013, 12:13 AM #173
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01-13-2013, 03:40 AM #174
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01-13-2013, 11:48 PM #175
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
5+ squat day - 14/01/2013
Weight:
76.5kg (169.1lbs)
Macros:
450/43/220 <--- Refeed...YAY!
Cardio:
325 MISS
Training:
5+ squats:
65 x 5,
82.5 x 5,
97.5 x 3,
107.5 x 1,
122.5 x 1,
140 (310lbs) x 8 <--- Very happy considering it was at an 8 on the RPE
122.5 x 7, 7, 7
BB SLDL (3-4 x 6-10/3')
100 x 9, 9,
110 x 7, 7
Lying leg curls (2-3 x 10-12/2')
25 x 12, 12, 12
Calf press (3-4 x 10-12/2')
30ps x 20,
40ps x 15, 15
Occluded left leg extensions (1 x 30, 15, 15, 15)
Notes:
Pretty happy with that session. Squats felt great and I even managed to bump up the weight on my accessory work too! Sending the report over to Brad tomorrow so we'll see what he has to say about the weigh ins.
Thank you dude, seriously the support i'm getting from everyone here and on the team is mind blowing. I do not take it for granted one bit.
Thanks! Just gotta make sure I keep getting leaner and leaner!!
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01-14-2013, 12:18 AM #176
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01-14-2013, 01:07 AM #177
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01-14-2013, 06:29 AM #178
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01-14-2013, 12:30 PM #179
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
5+ Machine OHP - 15/01/2013
Weight:
77kg (169.8lbs) <--- Again, fuk you too.
Macros:
330/43/220
Cardio:
None <--- Yay.
Training:
Machine OHP
30 x 5,
37.5 x 5,
45 x 3,
47.5 x 1,
55 x 1,
62.5 x 7 <--- 1 rep PR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! That hasn't happened in a while.
55.5 x 7, 7, 7
HS row (3-4 x 6-10/3')
40ps x 10
45ps x 10, 10, 10
Bb bench press (4 x 6-10/3')
60 x 8, 8, 8,
62.5 x 8
Side laterals (2 x 15-20/1' to failure)
9 x 25, 25
V bar bar push downs (3 x 10-12/2')
30 x 12, 12, 12
Db curls (3 x 10-12/2')
12.5 x 12, 12, 12
Occluded left arm
Hanging leg raises
3 x 12
Face pulls
3 x 15
Notes:
GREAT session! Pr on OHP by 1 rep. For the last 2 times i've tried 62.5 i've only managed 6, yet today I whip out 7 like a BOSS. Bench felt like speed work which was incredible because that should help a fair bit at the meet.
I sent the report over to Brad this morning so i'll see what he says. He may ask for a mid week report, who knows.
Haha thank you kind sir! Lol yea I know but I gotta pick my spots these days and when i'm feeling good I make the most of it! I was actually really happy with them considering the only reason I cut my set short was because my belt was too tight from all the food from the refeed day and I couldn't get enough air down.
I had a look back on my training logs and at the beginning of Feb last year I was mind blown that I hit 140kg for a single lol. Probably had about 12 in me had I not worn my belt so tight.
Always brother! It just clicked to me who you are LOL!
Thanks homie! Really excited because i'm starting to get veins in my legs from just sitting at a desk. Disgonbegud in 20 weeks!
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01-14-2013, 01:08 PM #180
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