B-Neva: it's big it's heavy it's wood (LOG)

[B-Neva]

just got caught up on what i've missed....


those pics......you lucky man!

It was awesome! I actually just got all the pics I gotta put on her website, hot!

[B-Neva]

Chest/ARms

Flat DB Press
60 x 3 x 5

Incline DB
80 x 10
80 x 9
80 x 9

HS Decline
per side:
2p x 15
2p + 25 x 15
2p+ 25 x 15

Machine Fly
145 x 15
130 x 15

Easy curl bar
per side:
25 x 10
25 x 10
25 x 9

Concentration Curl
25 x 12
25 x 12

Spider Curls
15 x 20 x 2

Rope Pulldowns
55 x 10
66 x 8
55 x 11

DB OH
70 x 12 x 2

DB Kickbacks
17.5 x 18 x 2

Comments:
Took a really long time this workout, still kind of feeling weird. More **** keeps happening now haha. I have no appetite, a cold and it's like everytime halfway through my workout i start falling asleep

[anti-steroids]

HS machine(any one) areby far my favorite when I use machines..they are so smoof

[B-Neva]

HS machine(any one) areby far my favorite when I use machines..they are so smoof

We have 3 HS presses (all 3 angles) and like 2 back machines and a seated dip thing and that's about it for HS. I do like them though, the other machines are just some crap. The only people who use them are the beginners.

[B-Neva]

Upper Power

BB Row
225 x 5
245 x 5
225 x 5

WG Pulldowns
155 x 10
165 x 8
prob could have gone heavier but haven't used this machine in a while so didn't know

Cable Rows
160 x 10
175 x 8

DB Press
90 x 5 x 3

Dips
BW + 45 x 10
BW + 45 x 8

DB Shoulder Press
70 x 9
70 x 8
70 x 6 lolol

Hammer curl
45 x 10
50 x 10
60 x 6

Skullcrusher
80 x 10
90 x 8
90 x 7

Shrugs

misc Abs

Comments:
Finally felt somewhat normal during this leg workout, legs didn't feel like jello and I didn't fall asleep halfway through, wooo! I might start deadlifting again, maybe on lower power day instead of squats but we will see. I really want my back to come up because nothing cooler than a big thick ass back!

[B-Neva]

Lower Power

Squats
275 x 4
295 x 3
315 x 3 PR or Tied PR can't remember
Saved some reps so I could do 315

V-Squat
3p + 25 x 8
3p + 25 x 9

Leg Extension
190 x 10
210 x 10

SLDL
225 x 8
275 x 8
275 x 7

Lyign Leg Curl
140 x 10
155 x 7

Misc Calve

Comments:
Pretty happy I squatted 3 plates today, come at me bros!!!!!! I haven't done that in sooooooooooooooooooooooooooooo long

[Mickles]

Upper Power
Comments:
Finally felt somewhat normal during this leg workout, legs didn't feel like jello and I didn't fall asleep halfway through, wooo! I might start deadlifting again, maybe on lower power day instead of squats but we will see. I really want my back to come up because nothing cooler than a big thick ass back!

Doing squats on upper power LOL

[B-Neva]

Doing squats on upper power LOL

I actually could do that because I don't get that sore from leg days anymore(I can't remember the last time my quads were sore) but no thx haha.

[NickGee]

Nice squats! Once you get used to having 3pps on your back and past that mental thing you'll fly past it.

[B-Neva]

Nice squats! Once you get used to having 3pps on your back and past that mental thing you'll fly past it.

That's what I'm hoping. Next week I'm going to try to do all 3 of my sets with 315 even if it's just 315 x 3 x 3 that will make me happy

[B-Neva]

Back/Shoulders

BB Row
175 x 4 x 3
I think this is the most useless thing besides warming me up lol

HS Iso Row
per side:
2plates x 12
3 plates x 8
3plates x 11

Cable Row
160 x 10
160 x 9
145 x 10

DB Row
80 x 15
90 x 12

WG Pulldowns
18
13 lolol

DB Press
70 x 8 (left several in the tank)
80 x 7 FUUUUUUUUUUU short 1 rep
70 x 10

Upright Row
70 x 15
80 x 12

DB Side lateral
25 x 15
30 x 12
25 x 15

Reverse Machine Fly
100 x 12 x 2
I wanted to do some rear delts

Comments:
Another good workout in da bag!

[B-Neva]

Legs Hypertrophy

Squat
185 x 3
205 x 3 x 3

V-Squat
per side:
3plates x 12
3p + 25 x 10
3p + 25 x 10

Leg Press
per side:
5plate x 15
6 plates x 12

SLDL
225 x 10 x 3

Leg Extensions
130 x 18
130 x 15
130 x 15

Lying Leg Curl
125 x 13
125 x 12

Seated Leg Curl
15
15
this makes my hip flexor cramp some how lol

Misc Calv

Comments:
This one only took 1h30m this time lol faster than normal, still pretty brutal. Always feel like I'm going to throw up after I do quads

[JaymzZz]

I ate a bowl of cereal at my hotel at 6:30am and didn't eat again until 9pm when I got home.

If you took your bulking half as seriously as your contest prep, you'd easily have an extra 5 lean lbs right now.
... not that travelling around for the O is normal (obvious exception this time), though you skipping out on eating isn't exactly something new either.
Just know that also skipping out on deloading is NOT gonna fly with PHAT. Cardiac arrest in the gym is no good for the gains

That's what I'm hoping. Next week I'm going to try to do all 3 of my sets with 315 even if it's just 315 x 3 x 3 that will make me happy

Good luck!

By the way, passport came in last week & is all good. Thanks!

[Bnizzle163]

3 plates again on sqwatz? Hell yee boyee

[B-Neva]

If you took your bulking half as seriously as your contest prep, you'd easily have an extra 5 lean lbs right now.
... not that travelling around for the O is normal (obvious exception this time), though you skipping out on eating isn't exactly something new either.
Just know that also skipping out on deloading is NOT gonna fly with PHAT. Cardiac arrest in the gym is no good for the gains


Good luck!

By the way, passport came in last week & is all good. Thanks!

LOL yea I really hate tracking macros etc.. in the off season I just eat whatever whenever. I know I could definitely be bigger than I am and maybe one day I will suck it up. I know for a fact if I hired 3DMJ again to do my off season, just for the fact I spent money I would start eating more and tracking it all. I've been progressing on most things on PHAT lately and I don't feel like my body is totally broken so I don't know if I need one yet. Plus I had about 5 days off for the Olympia.


I never got called about the passport so yay!

3 plates again on sqwatz? Hell yee boyee

yea usually when I get to 3 plates I hurt myself so I expect something to start hurting....aka my lower back is bugging me now lol

[NaturalPursuit]

3 PLATEZZZ!!! sick work man!....i dont predict you hurtin anything

[B-Neva]

3 PLATEZZZ!!! sick work man!....i dont predict you hurtin anything

I'm way behind everyone else on squats but whateeeeeeeeeever. (well and every other lift too lol)

[B-Neva]

Upper Power

BB row
185 x 5 x 3

Pullups
9
7

Cable Row
145 x 10
145 x 10

DB Press
90 x 5 x 3

Dips
BW+25 x 10 x 2

DB Press
70 x 7
60 x 10
60 x 10

Hammer curl
45 x 10
50 x 8
50 x 8

Skullcrusher
70 x 10
80 x 10
80 x 9

Comments:
My lower backs bugging me so not very heavy on BB rows and my shoulders bugging me too lol yayyy. Gonna try and roll on a baseball for my glutes to loosen them up, maybe that will release my lower back a bit.

[Ryanmckd]

Either you have **** form, don't actively do pre-hab work, are unlucky as a mother****er or a combination of the three lol. Seems you've always got something bugging ya mate, need to get all that sorted otherwise you'll seriously hurt yourself and be out for months!

GJ on the 3 plate squat though, good milestone.

[B-Neva]

Either you have **** form, don't actively do pre-hab work, are unlucky as a mother****er or a combination of the three lol. Seems you've always got something bugging ya mate, need to get all that sorted otherwise you'll seriously hurt yourself and be out for months!

GJ on the 3 plate squat though, good milestone.

I'd go with #2, I foam roll but that's it.

I feel like my dad because he aaaaaaaaaalways has something going on too lol and he goes to the chiro 1-2x a week and gets deep tissue massage every week or every other week. He does a lot more pre-hab work than me.

I also probably should eat moaaaaaar proteinz

[B-Neva]

Lower Power

Squats
275 x 3
315 x 3
315 x 2 FUUUUU, didn't wanna risk ****in my back up for a last rep lol

V-Squat
per side:
3p x 10
4p x 8 PR I think

Leg Extension
190 x 10
210 x 8

Lying Leg Curl
140 x 10 x 2

Comments:
Squats felt like total poo at first but as I started squatting it started feeling a bit better. I guess things started warming up.

[Bnizzle163]

At first I thought you said you had to poo when you were squatting lol.

[B-Neva]

At first I thought you said you had to poo when you were squatting lol.

No but I take one before every workout!!!!

[Emekaokammor]

B, you pushing some wt around in here! I like them workouts too, might have to uses a few!

[B-Neva]

B, you pushing some wt around in here! I like them workouts too, might have to uses a few!

man your wife almost squats more than me LOL I ain't pushin nothing!

I'm just following Layne Norton's PHAT routine

[B-Neva]

Back/Shoulders

BB row
135 x 10
155 x 10
155 x 10
135 x 10
just went really light, warming up my lower back since it's just fudged

HS Pulldowns
1p+25 x 12 x 3

Cable Row
125 x 12 x 3

DB Row
60 x 12
60 x 13

Lat Pulldowns
120 x 18
120 x 13?
I was working in with someone and not long enough break

DB Press
70 x 10
70 x 8
70 x 8

Upright Row
70 x 15
70 x 13

Side lateral
25 x 12-15 x 3

Shrugs
225 x 10 x 3

Comments:
I went pretty light on a lot of stuff for back, I was honestly going to take today/tomorrow off cuz of lower back but decided to workout. Depending on how I feel tomorrow will determine if I will do legs.

[Emekaokammor]

man your wife almost squats more than me LOL I ain't pushin nothing!

I'm just following Layne Norton's PHAT routine

lol, i'll have to Google that for details. I like your workouts

[B-Neva]

lol, i'll have to Google that for details. I like your workouts

just using this template switching around a few exercises cuz my gym doesn't have some equipment.
http://www.simplyshredded.com/mega-f...ated-2011.html

and your boy Paul is in the videos :P so you could always ask him

[GHOSTN]

LOL yea I really hate tracking macros etc.. in the off season I just eat whatever whenever. I know I could definitely be bigger than I am and maybe one day I will suck it up.

You can be bothered logging your workouts but not tracking your macros? I thought you were a competitive bodybuilder? Or do you just do it for a bit of fun and not too serious about gains?

Just mind fuks me how someone can spend all the time in the gym etc and not want to do things optimally..

Each to their own I guess, but would be interested to hear your take on it.

[B-Neva]

You can be bothered logging your workouts but not tracking your macros? I thought you were a competitive bodybuilder? Or do you just do it for a bit of fun and not too serious about gains?

Just mind fuks me how someone can spend all the time in the gym etc and not want to do things optimally..

Each to their own I guess, but would be interested to hear your take on it.

Of course I would like to compete again, but I also want to have fun with it and not be too serious about it. If I all of a sudden went into contest prep tomorrow, a switch would flip in my head and I'd be counting everything, a total different mindset. Maybe I just rely on my genetics too much and should actually put them to use.

I love training, but I hate the little things!