Creating a weapon of mass destruction.

[metalmullisha]

Nice arm work bro. curling 120 is nuts

[mvd546]

Solid arm session DE.

[DstryEvrytng]

Thx guys, the 120 curls where very ugly going up but i managed to give em a good battle on the negative.

Im liking this 3x5 thing, i get to move more weight. The remainder of the week is 4x8-10, its gonna be hard fitting everything into 3 days.

[DstryEvrytng]

Nutrition
Cals = 2000
Fats = 59
Carbs = 194
Protien = 193

Smolov week 2 day 3. No set routine, work up to 80-90%
Squats. Bumped last weeks day 3 weight by 5% and added some sets

80% 236x5x4
85% 267x3x2
90% 283x2x2 added a set
Over 95% 305x1x2 added a set and some weight.

Shoulders. 4x10
Arnold press
45x10
50x10
55x10
60x10. All clean reps

Lying rear lateral
25x10
30x10
35x10
40x8. Last 4 reps dirty

Standing side lateral
20x10
25x10
30x10
35x10

Calve press
525x12
715x12
740x12
765x12

Db front lateral
30x10
35x10
40x10
45x10. All clean, last set was a killer

Face pulls
110x10
120x10
130x10
140x10

2 scoops con cret.

Ran out of time due to a f'd up work schedule today and couldnt finish calves or get in any shrugs at all.

[RyouBakua]

45 x 10 is huge for front laterals

especially clean


hows the diet treatin you?

[lonniej]

Impressive workouts DE...You are setting the bar pretty high!!...

[metalmullisha]

awesome work as always DE.

[mvd546]

Strong Arnold presses and front raises DE. Continue to tear it up.

[DstryEvrytng]

Yesterday, 09:25 PMRyouBakua
45 x 10 is huge for front laterals

especially clean


hows the diet treatin you?

thx RB, the diet is alright. Ive been maintaining so ive been bumping cals. What i post is the staple, i have been adding cals here and there untill i start seeing some gain. Been feeling full and strong most of the time now so i k ow i need just a bit more cals. Hopefully (in a perfect world) i will continue to add cals and see slight (if any) fat building up. Im pretty comfortable with bf right now as long as i continue to see gains.

Yesterday, 09:28 PMlonniej
Impressive workouts DE...You are setting the bar pretty high!!...

thx Lonnie, if all goes right by next winter i will be a mini sasqwach. Lols.

Yesterday, 10:59 PMmetalmullisha
awesome work as always DE.

thx Bro, next week hell begins (although i think most ppl hype up these PL programs alot).
IMA bring da Shyt. Lol

Yesterday, 11:46 PMmvd546
Strong Arnold presses and front raises DE. Continue to tear it up.

thx bro, the arnold presses came in just right on weight. Havent done them in a while and all i could recall was that 60's where real heavy a couple months ago so thats where i set the heavy point. Need to move it up a bit.
The front raises where weird, i though i only squeezed out 5 earlier this week on the heavy round. I gotta go back and see.

[Raigs]

40 on the rear lats is huge even dirty. SUcks you couldnt get shrugs in

[psychodiver9]

Glad to hear that you're increasing cals. I think you'll find you like the way you look better and you'll be able to avoid much fat gains doing it slowly. You'll find the sweet spot

[adamsz]

I've seen you postin in other logs and watched some of ur vids in RBs comps, you're a beast bro.

Just started pokin around in here, and came across the vid of you doin dips with your wife on your back?

Is this real life?!?!? So beast!

that's amazing you have a wife who shares a passion for fitness! Dowant.jpg

I guess I'ma have to sub up in here...

[DstryEvrytng]

40 on the rear lats is huge even dirty. SUcks you couldnt get shrugs in

Thx Raigs, those rear laterals should be cleaned up in a couple weeks and i goofed on the shrugs. Wasnt supposed to do em till today anyways. Lol

Glad to hear that you're increasing cals. I think you'll find you like the way you look better and you'll be able to avoid much fat gains doing it slowly. You'll find the sweet spot

Pretty sure im gonna land on around 2300-2400 and stick for a while. Im not opposed to gettin fat, just dont want to need to cut forever or run a real hard cut next spring.

I've seen you postin in other logs and watched some of ur vids in RBs comps, you're a beast bro.

Just started pokin around in here, and came across the vid of you doin dips with your wife on your back?

Is this real life?!?!? So beast!

that's amazing you have a wife who shares a passion for fitness! Dowant.jpg

I guess I'ma have to sub up in here...

Meh, she only weighs 115. Lol. I just hit 150 for 5 earlier this week and i have a vid here somewhere of 150x4 dips from maybe a month ago. Thx for the sub bro, follow along as these next 8 months kill me.

It is great having a wife that also trains, it makes so many things easier. Mainly the nutrition part. Haha.

[fitmom43]

Still continuing to kick ass! You and 30 are def. the power couple on here

[DstryEvrytng]

Nutrition
Cals 2100
Fats 53
Carbs 203
Protien 199

2 scoops con cret
1 scoop beta cret. Found a few doses of pineapple left and was tired today.

Six sessions in a row this week, im getting a bit wore down. Lol

Back and hams. 4x10
Dl ss with pull ups

Dl. Took it easy here due to learning my lesson earlier this week. Deads and smolov dont mix.
135x10
225x10x3

Ss those with these
Pull ups (wide)
Bwx10
+20 x 10
+ 25x10
+ 30x10

Db rows ss withwide lat pulldown
Rows
100x10
120x10
125x10
130x10 got a bit loose with form here

Lat pull
150x10
160x10
180x10. Ooops, skipped 170. Will pay for it
190x7. Paid for.

Prone ham curl ss with bb shrugs
Hams
90x10
100x10
110x10
120x10

Shrugs
135x10
225x10
235x10
245x10. Grip strength was there but i strapped uz my calluses where screaming.

Single arm seated cable row ss with db shrugs
Row
80x10
100x10
120x10
140x8. Been pissed for a long time cuz there is no cable row in the gym and the tower is way too light. Brainstorm, just use one arm at a time moron. Lol. Works well, real good contraction on the lats.

Shrugs
100x10x4. Gripped the bells with just fingers instead of the whole hand. Challenged grip strength pretty dam good.

Machine seated row
150x 10 both arms
80x10 single arm
160x10 both
90x10 single.

Pretty decent session today for having severe lack of energy. Now i know that i need that 4th day as an off day fo sho.

[DstryEvrytng]

Still continuing to kick ass! You and 30 are def. the power couple on here

Thx FM, glad your back.

[fitmom43]

Thx FM, glad your back.

Thanks glad to be back. The week off did me good. Getting back in the gym tomorrow night, will see how much that has set me back

[metalmullisha]

Nutrition
Cals 2100
Fats 53
Carbs 203
Protien 199

2 scoops con cret
1 scoop beta cret. Found a few doses of pineapple left and was tired today.

Six sessions in a row this week, im getting a bit wore down. Lol

Back and hams. 4x10
Dl ss with pull ups

Dl. Took it easy here due to learning my lesson earlier this week. Deads and smolov dont mix.
135x10
225x10x3

Ss those with these
Pull ups (wide)
Bwx10
+20 x 10
+ 25x10
+ 30x10

Db rows ss withwide lat pulldown
Rows
100x10
120x10
125x10
130x10 got a bit loose with form here

Lat pull
150x10
160x10
180x10. Ooops, skipped 170. Will pay for it
190x7. Paid for.

Prone ham curl ss with bb shrugs
Hams
90x10
100x10
110x10
120x10

Shrugs
135x10
225x10
235x10
245x10. Grip strength was there but i strapped uz my calluses where screaming.

Single arm seated cable row ss with db shrugs
Row
80x10
100x10
120x10
140x8. Been pissed for a long time cuz there is no cable row in the gym and the tower is way too light. Brainstorm, just use one arm at a time moron. Lol. Works well, real good contraction on the lats.

Shrugs
100x10x4. Gripped the bells with just fingers instead of the whole hand. Challenged grip strength pretty dam good.

Machine seated row
150x 10 both arms
80x10 single arm
160x10 both
90x10 single.

Pretty decent session today for having severe lack of energy. Now i know that i need that 4th day as an off day fo sho.

This post is full of lolz and heavy lifting.

You have redeemed yourself for the Texas comment....

[ampUP11]

Looks like you're starting to experience firsthand why Smolov invented the srs tag.

(srs)

[DstryEvrytng]

This post is full of lolz and heavy lifting.

You have redeemed yourself for the Texas comment....

Redemtion achieved, \||/
Have you seen the gun boats D.P.S has for the river in the McAllen area. Muthafugga they aint messin around. TX D.P.S FTW. Lofl

Looks like you're starting to experience firsthand why Smolov invented the srs tag.

(srs)

I crush Smolov like Rocky crush Ivan. Lols.
Next week it gets real.

[Raigs]

Damn DE crushing the rows 130 is huge. You really putting work in.

[30MileMarie]

Somehow I missed these posts, I feel SO rude!!!!

Congrats to 30 again for crushing the Comp

THANKS Raigs!!!! IT felt AMAZZZZZING!

You and 30 will be dominating competitions together very soon.

That would be awesome

Congrats to your wifey for taking 1st in her comp!!

Thank you EVO, I never would have thought I would take 1st in my 2nd comp

congrats to the wifey!

Thank you so much MM!! I love all the support I get from all of you

[pastorpritch]

Strong back! I'm especially jealous of those pull-ups, great work DE - as usual
This is your first week with the new program right? Are you going to increase any weight next week?

[30MileMarie]

I'm so sorry that the gym doesn't carry enough weight for your

heheheee I have to admit I think that it's funny watching you strap together every DB you can find to accomodate, NOT NORMAL....I love it!


and you're rockin' the Smolov so far....

[DstryEvrytng]

Damn DE crushing the rows 130 is huge. You really putting work in.

Yeah buddy. Thx raigs.

Strong back! I'm especially jealous of those pull-ups, great work DE - as usual
This is your first week with the new program right? Are you going to increase any weight next week?

Thx PP, this is the last day of the cirst week on the new split. I fudged it a lil and had to go 7 days straight, notcoolman. Haha. Some movement i will move up, others i managed to start right at a weight where i didnt get all the reps but real close. So basically yeah im either adding weight or reps every dayum day. Haha.

I'm so sorry that the gym doesn't carry enough weight for your

heheheee I have to admit I think that it's funny watching you strap together every DB you can find to accomodate, NOT NORMAL....I love it!

and you're rockin' the Smolov so far....

It is kinda a little guys gym. Lol.

Jk. Ive only been in 1 gym with db's over 100.

Thx.

[adamsz]

Dude I can't beleive how your subsisting on around 2000 cals. BRB I would feel like a starving African child if I ate that little... Definitely inspiring to see you work as hard as you do with relatively such little fuel in u.

And I'm sure you've clarified at some point, but ATM you're doing Smolov with other stuff mixed in on other days????

[DstryEvrytng]

Dude I can't beleive how your subsisting on around 2000 cals. BRB I would feel like a starving African child if I ate that little... Definitely inspiring to see you work as hard as you do with relatively such little fuel in u.

And I'm sure you've clarified at some point, but ATM you're doing Smolov with other stuff mixed in on other days????

Lol, there is a reason cals are so low. The chicken macros i have been using in fit pal are low. Now i know i was probly around 200 cals low in my postings. Fixed it today so my macros are 2120 cals, 60 fat, 159 carbs and 231 protien. All those 2k days i was also eating 3 tablespoons of pb so the cals where short by about 300. So im going to stick around 2200 and see how energy and gains are. Probly gonna be maintinance and ill go back up to 2300.

Smolov it is, i finished the 2 weeks of pre sessions today and am supposed to start the main program tomorrow. Gonna be a shyt week tho cuz my wife hhas a comp on saturday and itll be a busy day. Along with the smolov i am running a homebrew split ased on Ohearns power bodybuilding routine. Basically i hit everything twice a week. One session 3x5 and the second 4x10. That and squatting 4 days a week is a real bish but so far so good for the most part.

[DstryEvrytng]

Nutrition. Finally corrected my chicken macro problem and found out i was in fact about 200-300 cals low in my posted macros.

Cals 2120
Fats 60
Carbs 159
Protien 231. I need to adjust the meals now to straighten out the macros.

I forgot my log book tonight so the seasion went somthin like this.

Smolov week 2 day 4. (yes 4 days of squatting this week. Lol or FML?)
70% 225x7x2
80% 250ish x 5 x 2
90% 280ish x 5 x 1. Program stated to work up to this set.

Chest and arms
Incline db press in between squat sets
60x10
70x10
80x10
90x8

Incline db flys ss with rope tri extensions
Flys
40x10
60x10
70x10
80x10. These where terrible, not a good idea supersetting chest flys and triceps, almost ate a 80 pounder.

Tri ex
80x10
90x10
100x10
110x10

Decline db press ss with cross body hammer tri extension (cable)
Press
60x10
70x10
80x10
90x4. Went totally flat here, WTF!

Tri ex
40x10
50x10
55x10
60x10

Concentration curls ss with rev grip tri ex (cable)
Curls
35x10
40x10
45x10
50x4 > 40x6

So i was feeling wore down again today and took a scoop of M5, just the build complex pwo.it made me feel like complete shyt again (dumazz should have known better)
I already felt like shyt and the pwo made me feel like shyt with a rapid heart rate. Every movement felt twice as hard as it should have. Oh well, got a decent pump for the BS work i did.

[metalmullisha]

still some good work bro, even if you felt like shiot. Good thing you didnt eat that 80 pounder, would have hurt coming out the other end

[DstryEvrytng]

Lol, it was killin my tris holding the bell, idk why really. Prolly cuz my triceps are full blown weaksauce.