Joe
20yrs old
Cadet at SUNY Maritime
bbing for 2.5 years
Bulked for 5 months mostly clean (carbs,protein,fats)
did gain a little more fat then wanted to but had to pack in the calories
lift big, eat more......
dont hate on the gut im working on it haha
legs got stronger but not much size which is aggravating......
Bench-365
deadlift-520
squat-405 (just got knee wraps, feels better)
standing military press-275
feel free to leave comments
march 8 cutting will begin
diet will be on maintenance (Keto)
1-4 weeks -mito/11oxo
4-8 weeks- ActX/LX
8-12 weeks- mito/novedex xt
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02-24-2009, 03:34 PM #1
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
20yr old 5'6" 210 lbs Final Bulk Pics
Remember this son, you could not even carry my lunch box. Do your work son then try to walk my path. This sh*t aint easy thats why I keep grinding. -Erik Frankhouser
TEAM PROVO
http://forums.rxmuscle.com/showthread.php?67071-Joe-Gaynor-s-1st-Prep-for-NPC-Hudson-Valley-w-Team-Provo/page3
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02-24-2009, 03:39 PM #2
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02-24-2009, 03:42 PM #3
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02-24-2009, 03:45 PM #4
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02-24-2009, 03:49 PM #5
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
8years
played freshmen year at college d3
concussion level 2 finished the year but didn't wanna risk anything
so working,lifting and school
i got pics from 11/7 as you see
check out my bodyspace pg and look at my progress pics and all i try to keep up with it best i cantRemember this son, you could not even carry my lunch box. Do your work son then try to walk my path. This sh*t aint easy thats why I keep grinding. -Erik Frankhouser
TEAM PROVO
http://forums.rxmuscle.com/showthread.php?67071-Joe-Gaynor-s-1st-Prep-for-NPC-Hudson-Valley-w-Team-Provo/page3
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02-24-2009, 05:13 PM #6
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02-24-2009, 05:21 PM #7
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02-24-2009, 05:30 PM #8
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
ya im done bulking but im gonna start bulking sept 1st this year
yep started cardio and setting up my diet plans for 2500-3000 cals a day
keeping protein at 200-300g and carbs to 150-200g
1-4weeks mito/11oxo
4-8 weeks lx/actx
8-12 weeks mito/novedexXTRemember this son, you could not even carry my lunch box. Do your work son then try to walk my path. This sh*t aint easy thats why I keep grinding. -Erik Frankhouser
TEAM PROVO
http://forums.rxmuscle.com/showthread.php?67071-Joe-Gaynor-s-1st-Prep-for-NPC-Hudson-Valley-w-Team-Provo/page3
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02-24-2009, 05:51 PM #9
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02-24-2009, 06:03 PM #10
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
measurements get me fcked up i worry to much about them ya know
calories were from 4000-4600
real gains had to be the best addition to my bulk
along with simple lift,eat,sleep, repeat
one of the big guys at my gym told me when i was a junior in hs "eat when your full" and that's what i did every meal i had one scoop shakes after a meal with water
i know my body couldn't digest it all but i was using itRemember this son, you could not even carry my lunch box. Do your work son then try to walk my path. This sh*t aint easy thats why I keep grinding. -Erik Frankhouser
TEAM PROVO
http://forums.rxmuscle.com/showthread.php?67071-Joe-Gaynor-s-1st-Prep-for-NPC-Hudson-Valley-w-Team-Provo/page3
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02-24-2009, 06:41 PM #11
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02-24-2009, 10:05 PM #12
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02-25-2009, 06:41 AM #13
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02-25-2009, 06:42 AM #14
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
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02-25-2009, 06:47 AM #15
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02-25-2009, 07:22 AM #16
- Join Date: Feb 2009
- Location: Illinois, United States
- Age: 44
- Posts: 687
- Rep Power: 3201
Man you look huge! I can't beleive I'm heavier than you, you look way bigger. A couple inches makes a big difference in weight.
You mentioned you have a hard time getting your legs to grow but you increase in strength. I had the same issue, I was doing sets of 10reps and under like I do for the rest of my body and my upper would increase in strength and size but my legs would only get stronger not larger. I found what works best for me is lower weight and higher reps for the legs. Now I do sets of 12-15 still going close to faliure. The increase in size has been noticable, all my jeans are now fitted lol, uncomfortable but a good sign they are growing. Only down side is they don't seem to get stronger as quick. Might be something for you to try to increase your leg size. Good luck with the cut.
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02-25-2009, 07:33 AM #17
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02-25-2009, 07:44 AM #18
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02-25-2009, 08:33 AM #19
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
thanks man yea will post pics after each month and take pics weekly
im definitely going to try it
well let you know
ya i feel ya but i wanna feel that much better taking my shirt off this summer
always look older i just turned 20 on jan 19 but damn mid 30s lol?Remember this son, you could not even carry my lunch box. Do your work son then try to walk my path. This sh*t aint easy thats why I keep grinding. -Erik Frankhouser
TEAM PROVO
http://forums.rxmuscle.com/showthread.php?67071-Joe-Gaynor-s-1st-Prep-for-NPC-Hudson-Valley-w-Team-Provo/page3
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02-25-2009, 08:45 AM #20
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02-25-2009, 09:30 AM #21
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
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02-25-2009, 09:39 AM #22
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02-25-2009, 09:48 AM #23
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
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02-26-2009, 11:41 PM #24
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02-26-2009, 11:46 PM #25
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03-02-2009, 04:54 AM #26
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
started cardio feb 16 and lowerd carbs to 150-200g and keeping protein between 200/300g
started mito and 11oxo
at 202lbs
cutting beginsRemember this son, you could not even carry my lunch box. Do your work son then try to walk my path. This sh*t aint easy thats why I keep grinding. -Erik Frankhouser
TEAM PROVO
http://forums.rxmuscle.com/showthread.php?67071-Joe-Gaynor-s-1st-Prep-for-NPC-Hudson-Valley-w-Team-Provo/page3
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03-02-2009, 06:12 AM #27
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03-02-2009, 06:20 AM #28
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
i was a football, lacrosse player and wrestler for 8 years since 6th grade
so i grew into a solid base and just bin lifting
lift big, eat more
follow a routine
do your thing don't follow friends and make it a hang out time
be smart and intense
be consistent don't ever put off lifts or meals cause everything adds up
find your motivation and get the ball rolling at your age
cut out just simply the obvious things
soda/late night fast food runs etc.... (that's what i did)
but remember you live once so there's a time and place for everything so have funRemember this son, you could not even carry my lunch box. Do your work son then try to walk my path. This sh*t aint easy thats why I keep grinding. -Erik Frankhouser
TEAM PROVO
http://forums.rxmuscle.com/showthread.php?67071-Joe-Gaynor-s-1st-Prep-for-NPC-Hudson-Valley-w-Team-Provo/page3
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03-02-2009, 06:24 AM #29
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03-02-2009, 06:29 AM #30
- Join Date: Mar 2006
- Location: Westbury, New York, United States
- Age: 35
- Posts: 1,118
- Rep Power: 428
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