BombDonald's Powerlifting Log

[BombDonald]

thanks mate would you say 4-6 ? .....pausing each rep or just touch and go ?


btw do you cant macros or calories ? ..... or just eat what ever and cut for a meet ?

post some recent pics bro


im currently reversing form bodybuilding comp lol it sucks ... macros are 200pro 245cho 55fat 40fibre ..... just want to be at that 4000 cal mark again ! but if i do it to quick hello fat gains

1. Reps don't matter as much IMO as form does, it's just that your form tends to get sloppy with higher reps. Treat each rep like a single and move the bar fast. I like sets of 3 the best, personally. I have been training mostly touch and go, but am going to start doing paused reps further out from meets now that I see how weak I am when I have to pause.

2. I aim for 4 meals of 600-1000 calories and drink about a half gallon of 1% milk everyday. This is pretty much what I eat everyday:

1 - 2 egg, sausage, and cheese sandwiches - 800 calories, 26g protein
2 - 2 Cheesburger Mac Michelina's meals - 700 calories, 32g protein
3 - 2 tuna sandwiches (with pepper jack cheese and mayo) - ~600 calories, 30g protein
4 - Something random
*1/2 gallon of 1% - 880 calories, 64g protein

Works out to be about 4000 calories and 200g protein with a few extra munchies thrown in. Gonna start making sure I get at least a scoop of whey per day in too so that will up my protein a bit.

When I say I eat whatever I want it is within reason, so that can be misleading. I know what kind of foods to avoid and what foods I should eat, so it is just routine for me to eat pretty well.

When it gets close to cutting time I up my protein and lower my carbs.

3. I'll get some pictures up in a few weeks when I am feeling bigger.

4. I would just eat significant amounts of food if I was you. I think you are highly overestimating the amount of fat you are going to gain off 4000 calories per day. I know I did when I first started gaining weight at a fast pace.

[Ironlife]

Can you actually gain weight at just 4,000 calories a day Nick?

[BombDonald]

Can you actually gain weight at just 4,000 calories a day Nick?

I was thinking about my post on my walk to the gym this morning, and it is more than 4000 calories. I get at LEAST 64 oz of Gatorade everyday which adds another 400, and I eat chips and dip with my tuna sandwiches on occasion and other random snacks throughout my day. It is probably around 4600-5000 calories realistically. It usually keeps me a little over 200 and up to 203ish if I am staying well hydrated.

My metabolism seemed to slow down over the past few months and I kinda like it because I don't have to eat as much lol.

[BombDonald]

Squats (no belt)
405x8

Bench Press
275x8
225x18 - fuk

Pull-ups
BWT x12
BWT x9
BWT x8

Super Decline Sit-ups
BWT x10
BWT x10
BWT x10


Damn I am drained. Higher reps are destructive to me right now. Had reps in the tank with 405/275 but I'm not pushing it too hard yet.

On a side note, I farted next to a hot chick while doing sit-ups. FML.

[Ironlife]

225x18 lol wow bro sick stuff, nice squatting too

I was thinking about my post on my walk to the gym this morning, and it is more than 4000 calories. I get at LEAST 64 oz of Gatorade everyday which adds another 400, and I eat chips and dip with my tuna sandwiches on occasion and other random snacks throughout my day. It is probably around 4600-5000 calories realistically. It usually keeps me a little over 200 and up to 203ish if I am staying well hydrated.

My metabolism seemed to slow down over the past few months and I kinda like it because I don't have to eat as much lol.

Yeh bro, i recon im around 18% BF 205 now to be honest. Eating 4,500-4,800 cals daily on smolov. Im beginning to think this release of Growth hormone has some validity to it and so do the Russians from what i read. I dont mean *******s who claim to squat 2x a week and work for a GH release bullshi.t but im talking about squatting over 36 reps a workout every 48hrs for weeks on end, over 80%1RM I can tell you already over this last month, im shaving every day now compared to once every 3 days, im fapping much more to women, i have to cut my hair basically once a fortnight now compared to once every 5 weeks, im noticeably shorter in temper than normal and get more angry, + appetite has increased enormously. So these are a few things to mount a fair argument for that old fallacy

[BombDonald]

225x18 lol wow bro sick stuff, nice squatting too







Yeh bro, i recon im around 18% BF 205 now to be honest. Eating 4,500-4,800 cals daily on smolov. Im beginning to think this release of Growth hormone has some validity to it and so do the Russians from what i read. I dont mean *******s who claim to squat 2x a week and work for a GH release bullshi.t but im talking about squatting over 36 reps a workout every 48hrs for weeks on end, over 80%1RM I can tell you already over this last month, im shaving every day now compared to once every 3 days, im fapping much more to women, i have to cut my hair basically once a fortnight now compared to once every 5 weeks, im noticeably shorter in temper than normal and get more angry, + appetite has increased enormously. So these are a few things to mount a fair argument for that old fallacy

It's been a while since I have studied much about the endocrine system, but it does make sense. Personal experiences trump all when it comes to your own body. Personally, I usually lean out and have more trouble with gaining weight when I up my workout frequency. GH and test release are real things, but most people don't have any idea what the fuk they are talking about when discussing the issue, including me for the most part.

And I am glad I now now that Smolov makes you masturbate more. Lol...

[Ironlife]

And I am glad I now now that Smolov makes you masturbate more. Lol.

Lulz thought id slip that in for you big guy.

[BombDonald]

Lulz thought id slip that in for you big guy.

Well thanks. I almost snorted during class.

[dtaps24]

1395 at 198 is still pretty good for a bad day, especially as you have a good plan going forward, wouldn't be at all surprised to see 1500 by Spring 2012. Although you're in MN so maybe I should say late winter.

[BombDonald]

1395 at 198 is still pretty good for a bad day, especially as you have a good plan going forward, wouldn't be at all surprised to see 1500 by Spring 2012. Although you're in MN so maybe I should say late winter.

Thanks. February is still winter in my book. It is still damn cold.

If my deadlift comes along and I can pause my benches, 1500 should be a bad day in a best case scenario. Don't have any concrete goals with numbers for the meet yet. Just gonna train for now and see where I end up.

[csday924]

As of this moment your posts and rep power are equal.

[BombDonald]

As of this moment your posts and rep power are equal.

Not anymore lol.

[-=Zeus=-!]

Can you actually gain weight at just 4,000 calories a day Nick?

If I cant, he cant :P

[Ironlife]

If I cant, he cant :P

You should be alright to gain a few lbs @175 eating that much

[wick]

You guys cant gain off 4k cals? I am, slowly..

[adamrochester]

thanks for the input bro have you tried any sheiko programs ?

[BombDonald]

If I cant, he cant :P

Oh come on, you don't get 4000 per day

You should be alright to gain a few lbs @175 eating that much

That's what I would think.

You guys cant gain off 4k cals? I am, slowly..

Lol I dunno.

thanks for the input bro have you tried any sheiko programs ?

Not yet.

[BluntD]

1. Reps don't matter as much

BS

My ten-times-the-amount-of-yours reps disagrees.





Gaaaaaaaay

[BombDonald]

BS

My ten-times-the-amount-of-yours reps disagrees.





Gaaaaaaaay

I will cut you.

[-Lucifer]

1. Reps don't matter as much IMO as form does, it's just that your form tends to get sloppy with higher reps. Treat each rep like a single and move the bar fast. I like sets of 3 the best, personally.

I shall rep you again for this, my strong e-friend.

[BluntD]

I will cut you.

If only I could be so lucky




what happened to all those curls? lol

[BombDonald]

I shall rep you again for this, my strong e-friend.

Lol well thanks.

If only I could be so lucky




what happened to all those curls? lol

I did some today. My elbows have just been creaky lately and I have been avoiding direct arm work.

[BombDonald]

Close-grip Smith Machine Presses
180x10
230x6

Barbell Curls
95x10
115x6

Standing Presses
185x6 - PR probably

A. V-Bar Push-downs
95x10
95x10
95x10
120x6

B. Seated Hammer Curls
40s x10
40s x10
40s x10
50s x6

Good day. Just fukked around.

[Ironlife]

Smith machine presses? Should have melted the smith machine down so you could make more plates out of it bro

Nice OHP pressing though

[BombDonald]

Smith machine presses? Should have melted the smith machine down so you could make more plates out of it bro

Nice OHP pressing though

Eh it's kinda awkward but I liked it for my triceps.

[-Lucifer]

Smith machine presses? Should have melted the smith machine down so you could make more plates out of it bro

CG Smith presses hit the triceps harder without stressing the delts a lot.

[BombDonald]

CG Smith presses hit the triceps harder without stressing the delts a lot.

Did not realize this.

[-Lucifer]

Did not realize this.

Try using a decline bench next time. A few chaps I know love that particular variant.

[adamrochester]

Did not realize this.

i only started doing them last week feels allot better imo .... but in saying that stil got to do free weight closys mxing it up is key imo

old school bench dips with weight i get the best mmc out of any tricep exercise

[BombDonald]

Try using a decline bench next time. A few chaps I know love that particular variant.

That's if I even do them again. I just felt like having an "arm day" for once lol.

I can't even remember if there is a decline bench we can put in the Smith Machine.

i only started doing them last week feels allot better imo .... but in saying that stil got to do free weight closys mxing it up is key imo

old school bench dips with weight i get the best mmc out of any tricep exercise

Noted. I do like barbell close grip but figured it'd be overkill on the chest muscles yesterday.