Bigfish going for big gainz

[bigfish18q]

About me:

Alright, so I figured I really need a log to keep me honest and keep a good record of my progress. I follow so many other logs I thought it was time I had my own up.

Eventually, I would like to compete (bodybuilding) yet things keep standing in my way, and I'm not going to lie.. I've made excuses in the past. Bottom line for me though, is that I love training and I love competing against other people (in whatever it may be). I did an all-comer track meet last year, and competed in the 100m and high jump and loved it. I'd like to do some more of these this year, and actually train for them.

I am on a cut right now. Currently 196.8 this morning. I think ideally, I'd like to cut down to 175-180ish. My bulks usually carry me up to 210-215.
Anything else, just ask!

My Training:

I run a modified version of PHAT (power hypertrophy adaptive training). Right now, my week looks something like this:
Monday - Upper body power
Tuesday - Legs, quad hammy focus
Wednesday - Off
Thursday - Back/shoulders hypertrophy
Friday - Track work + calves. I'm just getting started back with some track workouts and plyo's. Goal here is to get faster and jump higher.
Saturday - Chest/Tri's/Bi's hypertrophy
Sunday - Track work + abs

Those of you who decide to follow, do me a favor and yell at me if I'm slacking on updating

[bigfish18q]

Thursday - Back/shoulders Hypertrophy

Wide grip pullups SS with lat pulldown
12 PU's supersetted with 8X100
6 PU's supersetted with 7X100
5 PU's supersetted with 10X90

Standing T-bar rows
No idea what the bar weigh's here, but used 90 (2 45's) for all 3 sets. Really focused on the squeeze at the top. 3 sets - 8, 8, 7.

Underhand barbell rows
135X8
135X8

Close grip cable rows
160X8
160X8
140X10

Seated DB shoulder press
85X8
85X8
85X5
-Really happy with this actually.

Seated Lateral DB Raise
35X8
35X8
35X7

Front DB Raise
20X12
20X10
20X8

Lying Rear delt raises (I guess that's what they're called?)
15X8
15X8
15X8
-Meh, I kind of hate these. I really prefer doing reverse pec deck for my rear delts, but there were 2-3 guys working in on the one I usually use.

Pretty good workout overall. Like I said, really happy with the seated DB presses. Usually I superset my lateral raise with the DB shoulder press, but I wanted to see what I could do in all 3 sets rather than exhausting my shoulders hard each set.

And as you may notice, no DL or other lower back exercises. I need to find a sub for deadlift. I have some really bad disc issues when it comes to DL, and to be honest I think I want to stay away from them permanently (sacrilege, I know). I tried to give them another go about a month ago, super light made sure my form was controlled, slow etc and I could barely walk for the next week :/ Any feedback or thoughts on other work for my lower back?

[penny0527]

In.

How the fuk do you superset pullups and pulldowns? Is that humanly possible???

[bigfish18q]

In.

How the fuk do you superset pullups and pulldowns? Is that humanly possible???

Welcome! And LOL, I love it. I get the BEST pump from it, but yes my lats are completely fried afterwards.

[BubsNBean]

Oh herro

[bigfish18q]

Oh herro

Oh, hai!

[BubsNBean]

For your lower back can you do good mornings and weight back extensions?

[bigfish18q]

For your lower back can you do good mornings and weight back extensions?

Might end up doing good mornings. I do these occasionally, but they always feel a little off. I need to work on my form a bit I think.

Weighted back extensions could be a good idea too. We have a good apparatus for this at my gym. Thanks!

[BubsNBean]

Might end up doing good mornings. I do these occasionally, but they always feel a little off. I need to work on my form a bit I think.

Weighted back extensions could be a good idea too. We have a good apparatus for this at my gym. Thanks!

Mhm. Good mornings took me awhile to really get it right too, but I feel them in the hams and lower back.

[dawnmsaunders]

In.

[bigfish18q]

In.

[img]http://i.imgur.com/aQPxbe0.gif[img]

[Boostronics]

Came in expecting pics of a big a$$ fish

[bigfish18q]

Came in expecting pics of a big a$$ fish

I aim to please brah

[bigfish18q]

Friday 3/28
Well, this was supposed to be a track work day, however I got home from work and it was super nice out. We've had some really stupid weather in Ohio lately so I decided to get some cardio in with the pup (14 week old border collie - Yoda). We did 8 45 second sprints. He's all of 16 lbs and he's damn near as fast as me. He's going to smoke my ass once he gets full grown. While I didn't get to the track like I wanted to, I feel like I made the right choice and got both of us some exercise

Saturday 3/29 - Chest/Bi's/Tri's

Pec dec FST 7's (I'll explain below for some unaware)
120X15
120X15
110X10 (fuuuu)
90X13
80X15
70X15
60X15

Incline DB press
75X10
75X8
75X7

Machine Fly
80X10
60X12

Seated DB curl SS with standing barbell curl
55X8 SS with 70X8
55X8 SS with 70X8
50X8 SS with 70X5

Preacher curls
80X10
80X9
80X7

Seated DB hammer curls
45X8 - 3 rep burnout
45X8 - 3 rep burnout
45X7 - 2 rep burnout - I was fried at this point lol

Skullcrushers
110X8
110X8
110X5 - ~ 10 rep close grip bench burnout

Close grip cable pressdowns
100X8
80X10
70X10

All in all pretty good workout. Pandora was actually kind, and played some good songs so I was jamming and probably receiving some funny looks in the process (0 fuks given).

About the FST 7's. The idea behind these are to pump as much blood into the muscle as possible. This is best done as your first exercise for a particular bodypart. IE, chest for this. I like doing this with my bi's too occasionally, but I almost always start my chest workout off with these. It is 7 sets of 15 reps with about 25-30 sec rest between sets. Obviously, I had some trouble today with the weights I chose, and failed a couple sets, but all in all I was happy. They can be really hard to gauge weight sometimes.

1 note about the machine fly's. I've never seen this damn machine at another gym, but I love it. The bench is at an incline bench angle, and the pressure is placed on the inside of your elbow and you're doing a fly movement from there. I get an awesome squeeze, and pump from it.

[bigfish18q]

Since it's a new log, I'll try to find some more pics.

Bicep pump from about a month ago.

[BubsNBean]

Jeebus Fishy those FST 7 things look like murder!!

Nice bi's.... hyoooge

[penny0527]

Your arms are ridiculoius

[bigfish18q]

Jeebus Fishy those FST 7 things look like murder!!

Nice bi's.... hyoooge

Thanks And the FST 7's def are. I recommend them for anyone who's having issues getting a bodypart to grow (giggity) srs.

Your arms are ridiculoius

Funny thing is, my arms were my worst feature for the longest time.

[penny0527]

Thanks And the FST 7's def are. I recommend them for anyone who's having issues getting a bodypart to grow (giggity) srs.



Funny thing is, my arms were my worst feature for the longest time.

Not now. Proof that hard work pays off?

[bigfish18q]

Not now. Proof that hard work pays off?

I suppose so, and just putting emphasis on your weak points. I feel like my arms really started to grow when I began suppersetting. Dat volume!

PS. your GAT JETMASS log is being blocked on google chrome. Wtf?

[penny0527]

When you superset are you supersetting bicep and tricep work?

No idea why my log would be blocked.

[bigfish18q]

When you superset are you supersetting bicep and tricep work?

No idea why my log would be blocked.

Nah, I always superset with the same bodypart. It's really more of a pre-exhaust. Rest/pause sets and drop sets are also equally awesome.

[bigfish18q]

Monday 3/31 - Upper Body Power

DB Rows
110'sX5
110'sX5
110'sX3

Weighted Pullups
+45X8
+45X5

Incline BB bench
245X5
255X3
245X3

Machine Flyes
100X12
90X10
90X8

DB Shrugs
85'sX15 (heaviest DB's I could find without going up to 110's, grr)
85'sX12
85'sX12

Machine lateral flyes
100X10
100X8
90X10

Preacher Cambered curl
100X8
100X6
90X8

Tricep cable pressdown
100X10
110X8
90X10

So, I dun goofed this workout. It was an odd day, and I accidentally (I swear accidentally) didn't eat anything until after my 5:00 PM workout. I was pleasantly surprised with how this workout turned out with that being said. I kept debating over and over to cut it short, but I decided to not be a little bish, and finish it. Went home and slammed some pita chips dipped in tuna+avocado.

This is what I hate about cutting though. Feeling like you're not making progress in the gym since you're in a deficit and your weights aren't going up every week. Just have to try and reprogram my mind to be happy with the bodyfat loss I'm getting.

[bigfish18q]

4/1 - Legs

BB squats

275X9
275X8
275X6

Hack squats (machine)
225X7
185X10
185X8

Leg Extensions
150X8
130X8
110X8
90X10

Leg curls
110X10
130X8
110X8

I really wanted to do more, but I legit almost passed out after the leg curls. Pretty happy with my squats. I've been really inconsistent over the past few weeks, and they felt really good today (especially that first set). I'll probably bump these up to 285 next week.

[BubsNBean]

Upper body power day > leg day.

Upper body power day = 0 cals.

What's your excuse?




I kiiiid!!! I know that feel of almost passing out, happened to me this morning. Mother fukking cut.

[bigfish18q]

Upper body power day > leg day.

Upper body power day = 0 cals.

What's your excuse?




I kiiiid!!! I know that feel of almost passing out, happened to me this morning. Mother fukking cut.

Cot dayum deficits! Argh.

Thursday 4/3/14 - Back/shoulders Hypertrophy

Back extensions (idk how I feel about these, questions below)
+45X10
+45X8
+45X8

Wide grip pullups SS with Wide grip lat pulldown
11 SS with 11 settingX8
5 (lol) SS with 11 settingX6 (lol again)
4 SS with 9 settingX8

T-bar rows
90X8
100X8
100X7

Underhand BB rows
135X8
135X8

Close grip cable rows
160X10
180X8 (finally able to bump the weight up here)
180X7

Seated DB shoulder press SS with lateral DB raise
80X8 SS with 35X8
80X8 SS with 35X6
80X5 SS with 30X8

Front DB raise
25X8
25X8
25X7

Reverse Pec Deck
100X8
90X8
80X10

Was an okay workout. I left work early, because we were slow so it was kind of odd lifting in an empty gym. I get kind of fueled in a packed gym (attention wh*re much? No fuks given). Like I said above, I don't know how I feel about the back extensions. My quads were sore from legs on Tuesday, and my weight was pressed up against my lower quad. Where should my weight lie? I could see it working anywhere from lower quad to upper shin, no clue. I might switch to goodmornings for my lower back like I said before, but I wouldn't mind giving these another go.. and possibly switching back and forth.

I also always lol at my drop off in pullups. I know I'm supersetting, but even when i'm not.. my reps drop off a cliff after that first set. Oh well though. I get as many as I can and try to keep the lat pulldown slow and controlled and reps at 8+ if I can.

[bigfish18q]

Saturday 4/5 Chest/bi/tri hypertrophy

Incline BB bench
235X7
225X6
225X5

Pec Deck SS with feet inclined pushups (to failure)
150X8 SS with pushups
130X8 SS with pushups
110X10 with pushups

Machine Fly
80X10
60X12

Seated DB curl SS with standing straight bar curl
55X8 SS with 70X8
55X8 SS with 70X7
50X8 SS with 70X5

Preacher curl
90X8
90X7
80X8

DB Hammer curls
40X8 with half rep burnouts at the end
40X7 with same as above
40X7 ^^

Cambered bar skull crushers
110X8
110X8
110X5 straight into close grip BP burnout

Close grip cable pressdowns
100X8
90X8
80X8
70X10

Pretty good complete workout. Except for incline BB bench, that sucked. I know I'm cutting, but I feel like my bench has really been struggling lately. The superset of bi's were good though, I need to bump up to 60's on the first set of seated DB curls next week I think. The first set felt a little easy.

[dawnmsaunders]

Good log so far... and about your leg day entry.. I used to LOVE leg days.. now I hate them. The only thing I enjoy is deadlifting lol

Learning a lot of new moves from you too!

Inb4 wanna learn some more moves nomisayin

[bigfish18q]

Good log so far... and about your leg day entry.. I used to LOVE leg days.. now I hate them. The only thing I enjoy is deadlifting lol

Learning a lot of new moves from you too!

Inb4 wanna learn some more moves nomisayin

Every now and then (maybe once a month or so) I'll get in a killer leg workout. I need that to happen this week. Probably need to make sure I stuff my face a little bit that day.

I got moved you ain't never heard of guuurrllll... in Mortal Kombat

[dawnmsaunders]

Every now and then (maybe once a month or so) I'll get in a killer leg workout. I need that to happen this week. Probably need to make sure I stuff my face a little bit that day.

I got moved you ain't never heard of guuurrllll... in Mortal Kombat