How hard can a natty pro card be?

[Striver]

Tongue in cheek title. I can dream. 6'1, 246lbs, lifted for 7 years, never competed.

Thats gonna change, but first I gotta make sure I got what it takes to stand up there and win.

Currently on the first bulking cycle I've ever done (srs), about 8 weeks in, gained a couple of lbs, fat and muscle, had consistent PRs in everything. Though I'm not particularly strong.

More pics, vids and details on how I do things later, I'll kick off woth todays workout

Squats
*6 warm up sets*
345 x 3 x 3 (pr)
300 x 5 x 2

SLDLS
320 x 5 x 3 (pr)

Hacksquats (alternating stance width)
266 x 6 x 6

3 way superset:
Lying hamstring curls (double squeeze at peak contraction)
66 x 8 x 4 (PR)

Leg extensions (first time in over a year)
66 x 12 x 3
77 x 12

Seated calf raises
110 x 12 x 4

Great workout, progress everywhere and as ever intensity was mental.

[BeastModeK]

In!

Keeping an eye out for results.

Uk crew making dem gainz

[Smudge_]

sooooooooo in

[Welsh.]

Subscribed.

[Striver]

Thanks gents. Will be posting some details up about how I train in a few hours.

[Highlander93]

subbed!

[AestheticHunter]

Mirin the title mate

[ReindeerBrah]

Not subbing because OP has already reached natty limit (all gainz stop after year 2 of lifting), and all natty pros are actually juicing so this whole thread is in fact futile.

[Striver]

Not subbing because OP has already reached natty limit (all gainz stop after year 2 of lifting), and all natty pros are actually juicing so this whole thread is in fact futile.

Oh

/thread

[Striver]

I lied. My program, my reasoning for it and my general training philosophy is coming tomorrow as right now, I needme some sleep.

Tomorrow is back, shoulders and traps, hypertrophy style.

Oh calories today were... **** knows, ate the following:

Large pizza express sloppy guissepe and a class of milk (1500 calories ish)
Post workout: protein have and a double decker bar (470)
Tesco finest paella and milk 600 calories
Salmon and cheese sandwich, mini lemon cheesecake (1200 calories)
Large spag bol and frij milkshake (1700 calories)

5.5kish. Strong.

[Striver]

Just in from workout. Meant to weigh myself today.. and yesterday but forgot. Really want to see how my weight has moved if at all.

Preworkout I had a 12" tesco finest mozzarella, sun blushed cherry tomatos and pesto pizza. 1020 cals.

Workout:

*various warming up exercises and routines*

Strict OHP (bar to clavicles, pause, push)
75kg (165lbs) x 3 x 3 (5KG PB!)

Last rep of last set was push press.

Pull ups (wideeeee grip, behind the neck, bar touch back of neck)
5 x 5 (PB!)

DB shoulder press
50lbs x 12 x 3

Pulldowns (underhand grip, pause at chest)
60kg ( 130lbs) x 12 x 4 (PB!)

Leaning Lateral raises
15kg (33lbs) x 12 x 4 (PB!)

Seated rows
60kg (130lbs) x 12 x 4

Reverse rear deltoid flyes into trap flyes
50kg(110lbs) x 12 x 3 (PB!)
50kg x 8 (failure)

DB trap raises (double contraction at top)
40kg (88lbs) x 12 x 4

Great workout. Contraction in lats doing the pull ups was unreal. Very happy with OHP. Closer to 80kg which is atleast a little respectable and should help my bench nicely.

[Highlander93]

how long did that workout take you? volume of peace.

[Striver]

how long did that workout take you? volume of peace.

1hr 40. I dont consider that much volume at all

You wait til til Monday, 60 sets not including warm ups.

[Striver]

Hypertrophy legs in a sec, I 15kg x 12 x 3 squat is the main aim.

[Striver]

Squats
115kg (255lbs) x 12 x 3 (PB!)

SLDLS
100kg (220lbs) X 12 X 4

Hacksquats
75kg (175lbs) x 12 x 6 (PB!)

3 way superset:
Lying hamstring curls:
15kg (33lbs) x 12 x 2
10kg (22lbs) x 12 x 2

Leg extensions
30kg x 15 x 3
25kg x 15

Seated calf raises
55kg (120lbs) x 12 x 4

Another good session, hit squat goal but it was pretty brutal. Messed around with head positioning after and have decided to look forward instead of down slightly as I feel this helps me sit into the squat better and get more glute activation out the hole.

Hamstring curl numbers may seem tiny, but with the double squeeze at the top they are AGONY. Doing them the normal way I can use the stack but not like this.

Chest and arms hypertrophy tomorrow, one of my favourites, chest pump is off the scale by the 2nd set of DB bench.

[Ronceiro]

In on this

[Striver]

Oh heavens.

Db bench
30kg (66 lbs) x 12 x 3
30kg x 10 (failurw)

Strict OHP
40KG (88LBS)X 10 X 3

cable flyes
55lbs x 12 x 4

Leaning lateral raises
27lbs x 15 x 3

DB Pullovers
40kg (88LBS) X 10 X 4

cable curls (single pulley)
30kg (66lbs) x 8 x 4

CGBP
100KG (220LBS) x 5 x 2
100kg x 4

Rope hammer curls (single pulley)
30kg x 12 x 4

Overhead tri extensions (single pulley)
25kg x 12 x 4

Vbar pushdowns (single pulley)
30kg x 8 x 4

Reverse flyes
50 x 12
50 x 12
50 x 8 (failure)
50 x 6 (failure)

Incline db press(no loclout because I couldn't, lol)
30kg x 6 x 4

Great workout, really impressed with the CGBP, mad pump going on.

[Striver]

Vodka is anabolic right?

[Striver]

Forgot, also did BB spider curls, 20kg x 15 x 4. 50 working sets yesterday, really didn't seem like it at the time, bit of DOMS today, though i did add a bit of volume compared to usual as i felt good and want to make use of the increased recovery while i am off work.

Will get pics on Monday, taking the gf to the gym lol.

[Striver]

Db press
115lbs x 5,4,3 (PB!)

OHP
60kg (135lbs)x 5,5, 8 (pb!)

Pullups to behind the neck (+15kg/33lbs), 293 lbs
4, 4, 4 (PB)

Chest flyes
35 (77lbs)x 8 x 3

Pulldowns, underhand grip
75kg (166lbs)x 8 x 4

Lateral raises
15 x 8 x 4

Pullovers
50kg x 5 x 4

Reverse flyes
65 x 8 x 2 (PB)
65 x 6 x 2

Seated rows
230lbs x 5 x 3

Ez bar cable curls (Single pulley)
20kg (44 lbs) x 12 x 4

Dips
12, 12, 12, 12

Rope cable curls
40kg (88lbs) x 12 x 4

Overhead cable ext (single pulley)
20kg (44lbs) x 12 x 4

DB shrugs
60kg (135lbs) x 6 x 4

Smashed it all again, pbs everywhere. Repped out 60kg OHP for 8, was struggling to get 3 with that 4 weeks ago.

[Highlander93]

Vodka is anabolic right?

I hope so or...

Will get pics on Monday,

in

Have you just started training again? Dem strength gains

[Striver]

I hope so or...




in

Have you just started training again? Dem strength gains

Lulz

No, just starting eating a calorie surplus. Did get pics, gf said they didnt really do me justice but w/e, will put them up shortly.

[Striver]

Squats
160kg (350lbs) x 3 x 5 (PB)

SLDL
150 (330LBS) X 5 X 3 (PB!)

Hacksquats
135kg (300lbs) x 6 x 6 (PB!)

3 way superset:

Lying hamstring curls
30kg (66lbs) x 8 x 5

Leg extensions
40kg(88lbs) x 12 x 5

Seated calf raises
60kg (135) x 12 x 5

I wanted 3 sets of 5 with 160kg on squats today, but the new head position means I am using much more abductor in the movement which was new, reps felt really good though.

Tried deads after squats, havent done them in years, loaded 180 on the bar, problem was my grip, which gave out before I got it off the floor, so instead I went for a PB on SLDLs and was successful.

Hacksquats were spot on too, and the 3 way superset was perfect, just failed on everything on the last set. Cant wait for next week.

[Striver]

Woke up at 250lbs today.

[Striver]

So, said id talk a little more about how I train, 8 years of experimentation and research has taught me alot.

Currently train using Layne's PHAT program, just tweaked a little to address my weaknesses.

So

Monday: power chest, back, shoulders, traps, arms.
Tuesday: power legs
Thursday: hypertrophy back, shoulders, traps
Friday: hypertrophy legs
Saturday: hypertrophy chest, shoulders, arms

I train in 12 week cycles, first week is 80% effort, next 9 are 100%, followed by 2 weeks off, as I believe this somewhat resets the body's anabolic response and gives me the rest I need, dont realise how knackered i am in that 9th heavy week until that first week back and everythong feels fresh. I am currently in my 2nd cycle, the first cycle proved successful and after those 2 weeks off I was already setting PBs in my first 100% week of the next cycle.

With regard to exercises, I use what I feel emphasises the target muscle the most and make sure my form does everything possible to further place emphasis. I could use the form most people use, and say I bench the 145lb dumbells (which I have done) or row 180lb dbs but that way just doesnt do as much for the muscle as the form I use now does, and I am willing to use a lighter weight to achieve that.

[Striver]

Back and shoulders

OHP
75 x 2 x 3

Pullups (wide grip, btn)
6 x 5 (PB!)

Seated DB OHP
35kg (77lbs) X 3
32.5kg (72lbs) X 4
30kg (66lbs) x 6

Underhand pulldowns
60kg (135lbs) x 12 x 2
65kg (145lbs) x 12 (Pb!)
65kg x 8 (failure)

Lateral raises
15kg (33lbs) x 12 x 4

Seated rows
60kg x 12 x 4

Reverse pec dec flyes
60kg x 12 x 2 (PB!)
60kg x 10 (Failure)

DB shrugs (double contraction)
42.5kg (93lbs) x 12 x 4

Not sure what happened with OHPs, just didn't have it today, luckily that didn't set the tone and I managed extra reps on pull ups despite being heavier, also added weight on pulldowns, shrugs and reverse flyes. Still gutted couldn't get the 75 x 5 on OHPs I was aiming for however. Ohwell, always next week.

[L0GiK]

Did get pics, gf said they didnt really do me justice but w/e, will put them up shortly.

cough



/hey

[Striver]

cough



/hey

Having problems getting it hosted properly using just my moble

[Striver]

Squats
117. 5 x 12 x 3 (PB!)

SLDL
105 X 12 X 3

Hacksquats
80kg x 12 x 6

3 way superset:

Lying hamstring curls
15 x 12 x 4

Leg extensions
30 x 15 x 4

Calf raises
50kg x 15 x 4

[Striver]

Db bench
30 x 12 x 4

Cable flyes
25kg x 12 x 4

OHP
40kg x 12 x 4

Pullovers
42.5 x 8 x 3

lateral raises
12.5 x 15 x 3

incline db bench
30kg x 8 x 3

Cgbp
100 x 5, 4, 5

Dips
+15kg 12, 12, 12, 12 (PB!)

OH extensions
20 x 12 x 4

cable curls
30 x 8 x 4

incline db curls
12.5 X 6
10 x 6, 8

Rope hammer curls
40 x 12 x 3