ha, thanks man. trying hard to do more than I can
dude, numbers are looking fantastic lately! i've been lurking but was traveling so hadn't had a chance to comment.
srsly putting up some really awesome stats for your b/w - pressing, pulling, squatting, all solid
hey if you get a chance, I just layed out a new proposed template I may follow for the next 4-6 weeks. hit me up with any feedback
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09-19-2011, 08:54 PM #61
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
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09-20-2011, 10:41 AM #62
- Join Date: Jul 2006
- Location: Florida, United States
- Age: 36
- Posts: 787
- Rep Power: 329
September 20, 2011
Morning Weight: 162.0
Training: Pull Day
Triplex 1: 4 sets. 4 minutes per set
Lat Pulldown. 255 x 7. 255 x 8. 255 x 6. 255 x 7.
Reaching Lunge. 50s x 10. 55s x 10. 55s x 10. 55s x 8.
Balance on Wobble Board for 20 seconds. Alternate between inversion/eversion and plantarflexion/dorsiflexion.
Triplex 2: 4 sets. 4 minutes per set
BB Row. 215 x 9. 225 x 6. 225 x 5. 225 x 5.
T-Stability Pushup with hand on medicine ball. 2 feet. 10. 10. 10. 10.
High to low cable rotation. 120 x 10. 130 x 10. 130 x 10. 130 x 10.
Triplex 3: 4 sets. 4 minutes per set
Upright Row. 135 x 8. 135 x 8. 135 x 8. 135 x 8.
Single-leg alternating Dumbbell Military Press. 30s x 10. 30s x 10. 30s x 10. 30s x 10.
BB Snatch (light. learning the form). 45 x 5. 45 x 5. 45 x 5. 45 x 5
Kcals: 3549
Fat: 70g
Carbs: 540g
Protein: 183g
Notes: This felt a lot better than last week. Probably due to increased kcals.What you do in life shall be echoed in eternity
Challenge everything
My blog: http://tlbflowllc.com/
My workout log: http://forum.bodybuilding.com/showthread.php?t=149168003
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09-20-2011, 10:43 AM #63
- Join Date: Jul 2006
- Location: Florida, United States
- Age: 36
- Posts: 787
- Rep Power: 329
Originally Posted by nwskier
And yeah, I'll definitely check that out later tonight!What you do in life shall be echoed in eternity
Challenge everything
My blog: http://tlbflowllc.com/
My workout log: http://forum.bodybuilding.com/showthread.php?t=149168003
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09-20-2011, 09:11 PM #64
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09-21-2011, 10:41 AM #65
- Join Date: Jul 2006
- Location: Florida, United States
- Age: 36
- Posts: 787
- Rep Power: 329
September 21, 2011
Morning weight: 163.6
Training: Heavy Upper, Pump Lower
3 minutes between sets:
Bench Press: 255 x 3. 235 x 5. 235 x 5. 235 x 5. 235 x 4.
Barbell Row: 235 x 3. 225 x 5. 225 x 5. 225 x 5. 225 x 5.
FST-7 style (due to Phil Heath and Jay Cutler's recent domination with it) 7 sets of 10 with 30 seconds rest
Front Squat: 7 sets with 105lbs
Romanian Deadlift: 7 sets with 175lbs
Back Squat: 7 sets of 165lbs
Donkey Calf Raises: 4 sets of 10 with 180. Only got 8 on set 5. Next, 2 sets of 160.
Kcals: 3239
Fat: 69g
Carbs: 478g
Protein: 174g
Notes: Despite recent strength gains, I have had absolutely no change in body composition. Consequently, changes are being made, but I'm not totally sure what all they'll be. I'm also not sure if I'll be competing since I'm at least 25lbs underweight from the lightest guys that are turning pro in MP. I thought I would have gained more muscle mass by now.
We'll see. It's just ironic that now that I've been going through Fitness Institute and have studied hard enough to become valedictorian, I still can't seem to figure out exactly how to induce hypertrophy. I thought I knew how to manipulate variables in a more advanced manner to induce greater musculoskeletal changes than standard splits. However, I'm definitely re-evaluating everything I think I know.
But yeah, my wife and I actually ended up tying for valedictorian of our class at Fitness Institute. lol. It's the first time ever in Fitness Institute history (33 years), and it couldn't have turned out better.What you do in life shall be echoed in eternity
Challenge everything
My blog: http://tlbflowllc.com/
My workout log: http://forum.bodybuilding.com/showthread.php?t=149168003
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09-21-2011, 10:43 AM #66
- Join Date: Jul 2006
- Location: Florida, United States
- Age: 36
- Posts: 787
- Rep Power: 329
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09-22-2011, 06:53 AM #67
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09-22-2011, 07:15 AM #68
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09-22-2011, 06:27 PM #69
- Join Date: Jul 2006
- Location: Florida, United States
- Age: 36
- Posts: 787
- Rep Power: 329
September 22, 2011
Morning Weight: 162.0
Training: Push Day
Triplex 1: 4 sets. 4 minutes per set
Incline Bench Press. 225 x 6. 225 x 6. 225 x 5. 225 x 5.
Lateral Reaching Lunges. 50s x 10. 45s x 10. 45s x 10. 45s x 10.
Single-legged Anterior Reach to 2′ out. 15lb x 10. 15lb x 10. 15lb x 10. 15lb x 10
Triplex 2: 4 sets. 4 minutes per set
Flat Bench Press. 225 x 7. 225 x 6. 225 x 6. 225 x 5.
Staggered Stance 1-arm Cable Row. 140 x 10. 140 x 10. 140 x 10. 140 x 10.
Cable Rotation from Low to High. 100 x 10. 100 x 10. 100 x 10. 90 x 10.
Triplex 3: 4 sets. 4 minutes per set
Dips. Bodyweight + 90 x 9. + 100 x 6. + 100 x 6. + 100 x 6.
Single-leg Alternating Curl. 40s x 10. 40s x 10. 45s x 6. 45s x 10
Barbell Clean and Jerk. 45lb x 4. 45lb x 4. 45lb x 4. 45lb x 4
Kcals: 3549
Fat: 70g
Carbs: 540g
Protein: 183g
Notes: I'm just spending time trying to re-evaluate my goals. Also, I plan on uploading some pics fairly soon just to show where I'm at and why I'm so hesitant about competing.What you do in life shall be echoed in eternity
Challenge everything
My blog: http://tlbflowllc.com/
My workout log: http://forum.bodybuilding.com/showthread.php?t=149168003
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09-22-2011, 06:35 PM #70
- Join Date: Jul 2006
- Location: Florida, United States
- Age: 36
- Posts: 787
- Rep Power: 329
From what I understand, posing is definitely a big deal, but it's entirely different from bodybuilding. In Men's Physique, you'll always be flexing your abs in a very obvious fashion, but you'll also be trying to flex other body parts in a more subtle manner.... I don't know if that makes sense, though. Ha. Anyway, here's a decent video about it from an IFBB Pro.
Thanks, man! The valedictorian status was so hard! They were super tough classes but well worth it.
And yeah, I understand what you mean about competing for experience. I'm just trying to take an objective look at myself and make a rational decision based upon that. I'll update pics soon. I definitely need to grab some decent muscle mass in order to be competitive, though. Either way, I'll be at the competition (on the stage or in the crowd) trying to learn as much as I can.What you do in life shall be echoed in eternity
Challenge everything
My blog: http://tlbflowllc.com/
My workout log: http://forum.bodybuilding.com/showthread.php?t=149168003
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09-23-2011, 07:07 AM #71
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
judging from that incline yesterday, I can't imagine your physique to be suffering- unless it's just more size that you want (or lower needs more work?). that incline bench is freakn' outstanding for your b/w, plus you are triple setting it. Same goes for the back/arm/delt work so based on the iron you're moving at such low b/w you gotta have some pretty solid definition. we're always our own worst critic when it comes to appearance- especially when we have high expectation levels
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09-23-2011, 09:17 AM #72
- Join Date: Jul 2006
- Location: Florida, United States
- Age: 36
- Posts: 787
- Rep Power: 329
September 23, 2011
Morning weight: 161.8
Training: Heavy Lower, Hypertrophy Upper
3 minutes between sets:
Squats. 300 x 3. 275 x 5. 275 x 5. 275 x 5. 275 x 5.
Deadlifts. 345 x 3. 315 x 5. 315 x 5. 315 x 5. 315 x 5.
FST-7 style (due to Phil Heath and Jay Cutler’s recent domination with it, and its conformity to NSCA hypertrophy recommendations) 7 sets of 10 with 30-45 seconds rest
Bench Press. 145 x 10. 145 x 10. 145 x 10. 145 x 10. 145 x 10. 145 x 10. 145 x 10.
BB Row. 145 x 10. 145 x 10. 145 x 10. 145 x 10. 145 x 10. 145 x 10. 145 x 10.
Barbell Military Press. 105 x 10. 105 x 10. 105 x 10. 105 x <10. 95 x <10. 85 x 10. 85 x 10.
Superset:
EZ Skullcrushers: 70 x 10. 70 x <10. 60 x 10. 60 x <10. 50 x 10. 50 x 10. 50 x 10.
EZ Curl. 70 x 10. 70 x <10. 60 x 10. 60 x <10. 50 x 10. 50 x 10. 50 x 10.
Kcals: 3549
Fat: 70g
Carbs: 540g
Protein: 183g
Notes: Despite having my kcals at 3500 yesterday, I lost 0.2 pounds. Crazy. And I was hungry all evening. Maybe my body's finally getting the message to grow....What you do in life shall be echoed in eternity
Challenge everything
My blog: http://tlbflowllc.com/
My workout log: http://forum.bodybuilding.com/showthread.php?t=149168003
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09-23-2011, 10:43 AM #73
- Join Date: Jul 2006
- Location: Florida, United States
- Age: 36
- Posts: 787
- Rep Power: 329
Progress Pictures
First off, my current stats and pics.
Height: 5'10"
Weight: 162
Bodyfat: 4.82% (according to skinfold measurements using a 7-site caliper reading)
Lean Mass: 154.19
Fat Mass: 7.81
Most muscular:
Front double bi:
Back:
Now, here are a few of the guys that I would need to get as big as in order to compete on the IFBB stage. I don't necessarily feel that I need to be 100% as big as they are prior to trying my first show, but I want to at least be comparable.
Matt Bukor (sp?) http://bodyspace.bodybuilding.com/Eightpak/
6'0" 195lbs
Steve Cook http://bodyspace.bodybuilding.com/stevecook_32/
6'1" 218lbs
Bobby Ashhurst http://bodyspace.bodybuilding.com/NutriFitBobby/
5'10" 187lbs
So, I think that when I honestly evaluate myself, I'm not up to that level yet.... and I don't see the point of competing and potentially losing muscle mass doing a cut only to potentially win a local show. I also really question whether or not I could even rise to that level at this point.
I'm not depressed about this or anything. It just means that my time isn't now. It means that I need to work on putting on some quality mass and have a little patience to be sure that I do things right rather than just doing them.What you do in life shall be echoed in eternity
Challenge everything
My blog: http://tlbflowllc.com/
My workout log: http://forum.bodybuilding.com/showthread.php?t=149168003
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09-24-2011, 10:17 AM #74
- Join Date: Jul 2006
- Location: Florida, United States
- Age: 36
- Posts: 787
- Rep Power: 329
September 24, 2011
Training: Leg Day
Triplex 1: 4 sets. 4 minutes per set
Squats. 275 x 9. 285 x 6. 285 x 6. 285 x 5.
Staggered-Stance One-Arm Cable Press. 100 x 10. 100 x 10. 100 x 10. 100 x 10.
Single-arm, single-legged pushup. 10. 8. 8. 8.
Triplex 2: 4 sets. 4 minutes per set
Lunges. 75s x 10. 75s x 10. 75s x 10. 75s x 10.
Single-arm chinup using a rope with a weight on the end as assistance. 25lbs x 6. 25lbs x 4. 25lbs x 4. 25lbs x 4.
10 to 2 cable rotation. 80 x 10. 80 x 10. 80 x 10. 90 x 10.
Triplex 3: 4 sets. 4 minutes per set
Deadlift. 315 x 5. 315 x 3. 315 x 5. 315 x 5.
Push/Pull on cross cable. 100 x 10. 100 x 10. 100 x 10. 90 x 10.
Situps with DB in arms extended straight above head. 25 x 5. 25 x 6. 20 x 7. 20 x 7.
Kcals: 3549
Fat: 70g
Carbs: 540g
Protein: 183g
Notes: Good progression. I have the valedictorian speech with my wife tonight. Wish us luck. Ha.What you do in life shall be echoed in eternity
Challenge everything
My blog: http://tlbflowllc.com/
My workout log: http://forum.bodybuilding.com/showthread.php?t=149168003
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09-25-2011, 12:30 PM #75
- Join Date: Jul 2006
- Location: Florida, United States
- Age: 36
- Posts: 787
- Rep Power: 329
I moved here:
http://forum.bodybuilding.com/showth...83&pagenumber=
However,
What you do in life shall be echoed in eternity
Challenge everything
My blog: http://tlbflowllc.com/
My workout log: http://forum.bodybuilding.com/showthread.php?t=149168003
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