Food porn is AMAZING in this thread! Keep it up! I've been on a "bulk" this whole year. Started at 155lbs @ 14.5% bodyfat and currently at 166-167lbs @ 14-14.5% body fat! 1.5-2lb fat gain and 8-9lb muscle gain I pretty much do IIFYM except I don't count LOL I just make sure I get enough protein and my body lets me know if I need more fat or carbs by my cravings When contest prep comes around though, def gotta count! Keep up the good work, I hear the echo of 0.5-1lb/week, but I'd even venture to say 0.25-0.75lb/week for legit LBM. Why stack on the fat when it's not needed? But it's definitely hard to say you've gained 0.25lbs/week lol so make sure you look at your monthly weigh-ins and see if it's on track!
and... subbed
Glad to have you man! Been peeking in your thread. Your progress is going great, keep it up!
Originally Posted by Bnizzle163
Looks like we'll both start sheiko 29 around the same time. Awesome!
Hellz yes. It's my first time doing Sheiko. Nerdily excited. Have you done Sheiko before? I might PM you with some questions if soo...
Alright guys. Heading to the gym. Legs legs legs.
Here's a tribute to The Golden Eagle to get me and anybody else doing legs tonight PUMPED:
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135 x 8
165 x 4
185 x 4
205 x 3
215 x 2
225 x 1
235 x 1
245 x 1 <- PR OMG.
Never tested this. Was expecting 225. Stoked. Video below.
Leg Extension
175 x 9
130 x 14
130 x 12
Standing Calf Raise
230 x 10
280 x 6
300 x 4
Leg Press Calf Press
3pps x 6
3pps x 8
3pps x 8
Messed around with front squats. Haven't done those in a while. Very happy with my 1 rep max for squat. While not the most impressive number, it's definitly higher than I thought it was.
245 video:
Felt pretty good. Had a slight lean forward but felt like I corrected it well. Stoked to see how my squat is after Sheiko.
Low on food pron today, but these cupcakes were amazing:
Notes
Done with GVT. We'll do a write up on how I felt about that later. So stoked on max squat. Testing max decline bench on friday, and max deadlift on Monday. Super stoked to start Sheiko 29. Getting a deep tissue massage next week to really make deloading amaazzzzzzzing.
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Good form on the 245lb squat! when i go as heavy as i can my chest goes forward, my knees start to buckle
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Good form on the 245lb squat! when i go as heavy as i can my chest goes forward, my knees start to buckle
this! very nicely done sir... i've never tested my squat max, and frankly i'm a little scared to. my form isn't the best and i'm afraid that might hurt me in the long run. i'm considering droppin some coin on a pair of Oly lifting shoes. last time i did squats i put plates under my heels to simulate them and it felt AMAZING. worked so much better with my dynamics
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Good form on the 245lb squat! when i go as heavy as i can my chest goes forward, my knees start to buckle
Originally Posted by wrkoutfrq
this! very nicely done sir... i've never tested my squat max, and frankly i'm a little scared to. my form isn't the best and i'm afraid that might hurt me in the long run. i'm considering droppin some coin on a pair of Oly lifting shoes. last time i did squats i put plates under my heels to simulate them and it felt AMAZING. worked so much better with my dynamics
Thanks guys! I was worried a bunch of people were gonna say my form was crap. Glad to hear the positive feedback . I was pretty nervous too, but I went up slowly and surely and it seemed to work great. Hit 3 reps till that was a struggle, then went for singles. The inzer belt was a huge help!
PS it was icing and frosting on the cupcakes. They were zombie cupcakes for some early Halloween lovers at work. THEY WERE DELICOUS.
PPS. After hitting a new max, you automatically have a good next day. I woke up and felt amazing.
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ooh ooh I'll be the first to say it....your form is crap.
nah j/k i will say, it appears that you're "leg pressing" the weight up rather than driving it up using your hips. once you start using your hips/glutes/hams to move the weight as opposed to your quads, you'll see very quick improvements.
Here's an awesome Rippetoe video that explains hip drive perfectly:
Awesome feedback!! That video is super helpful. I've only been squatting since February so I'm still trying to perfect it. I'm really hoping the high volume of squats with Sheiko will help a lot too .
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almost done with my first week of sheiko #29, good luck buddy
From what I hear it will FORCE you to have good form, with that much volume/frequency
Haha. That's what I was thinking/hoping for. GVT definitly lead to some improvements which was nice. Is it your first time doing Sheiko? How do you like it?
Originally Posted by bballbrett5
strong nipple cupcake
Lawlz haha. Ya the more I look at it the more strange it looks...
Originally Posted by zbert
this log has some amazing food man and you are not playing around with the lifts. definitely going to join the ride for this
Thanks man! Glad to have you along for the ride!
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first time ever running sheiko, just finished the first week today.... so far so good, be ready to be SORE the first week, especially after the deadlift focus day. I am logging it in my journal.
first time ever running sheiko, just finished the first week today.... so far so good, be ready to be SORE the first week, especially after the deadlift focus day. I am logging it in my journal.
Awesome man! Looks like you, me, and Billy will all be running Sheiko around the same time. Time to get STRONG.
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Heading to the gym in an hour or so. Gonna be testing max Decline Bench for Sheiko 29 woot woot! Pretty pumped.
Here's a motivational video for everyone's viewing pleasure:
"Anytime there's a camera around you always want to put the weight on like this. Makes the drama build up. Even it's a 10 pound weight, you make it sound like a 1000 pounds."
A little food porn:
MM CHEESY GORDITA CRUNCH. Wanted to take better pictures...but was so hungry.
And a strawberry milkshake from In and Out.
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damn that's looking good.. i'm a man with very respectable taste.. i dont like authentic mexican.. only taco bell haha.. weird but so very very true..
logan hit up my thread and read my epiphany/rant bro that i posted last night at 2am haha
Seriously. Taco Bell is unbeatable. Hope your doing well man.
09/09/2011
Weight
170.6
Nutrition
Didn't track. Ate plenty .
Training
Went in this day to test max decline bench. Will be using this for Sheiko.
Decline Bench
95 x 10
135 x 6
165 x 5
185 x 3
205 x 1
215 x 1
225 x 0 (sad face)
185x 4
135 x 12
Flat DB Press
60s x 8
70s x 6
80s x 5
90s x 1 (epic fail)
*Then did some cable flyes. Didn't write the rest of the workout down. My elbows and shoulders were KILLING ME. Just kinda went through the movements after that. Did a little triceps work too. Here's a video for your viewing pleasures:
While I was disappointed with the workout, no time to dwell. It's time for a well needed reload. And then hitting Sheiko HARD. Very excited about this.
Had some more chipotle... oops .
And found these gems. Chocolate covered gummy bears are my favorite camera ever. EVER.
Sorry I took so long to throw this up. Long weekend. Happy to get back in the groove buds.
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176 <- BEST BLOAT EVER! Haha. Don't worry guys. I've already went back to normal.
Nutrition
Didn't track today suckas!
Training
Day off
Thoughts
I'm keeping this short and sweet. Shoulders and elbows feel a TON better already which is nice. Had a nice day off. Here's a pic of the awesome sushi I ate for dinner:
Till tomorrow.
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135 x 10
185 x 8
225 x 4
245 x 3
265 x 1
275 x 1
285 x 1
295 x 1 <- OMG NEW 1 REP MAX
135 x 25
This was awesome tonight. Before this the most I've done was 225 for 8. Was expecting 275. 295 felt great. Maybe had 305, just didn't want to strain anything. 135 x 25 felt AMAZING. Never done high rep deads. Love it. The rest of the workout was just deloading. Messed around on form for squats/rack pulls/deficit deadlifts. Still stoked on the new max. Here's a vid!:
Here's my new totals for the big three:
Bench: 215
Squat: 245
Deadlift: 295
Total: 755
While I know these need to come up A LOT, I'm stoked on this baseline. I thought my legs were a lot weaker. I'm going to wreck those numbers.
Little food pron:
MASSIVE spare ribs from last night.
Random
Today was awesome. Super stoked. Now I'm taking the rest of the week super easy. Probably a back/bis deload day on wednesday. Getting a deep tissue massage next weekend right before Sheiko. Got my Sheiko spreadsheet all set up. Very excited. Thanks for all the support guys. Till tomorrow!
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way to go on the DL.. those compound movements definitely translate.. it gives you so much mental confidence for other exercises when you manhandle heavy iron... nice ribs.. maybe we'll see yours one day
yes i've tried doing incline first
reps on recharge.. demonwareltd, flang, TTimmerman, wala, Canuck77
Seriously haha. I'm waiting for the day I hit a 10 pound bloat. 6 was pretty epic for me.
well when you're bulking it's extremely hard to eat enough to bloat 10lbs.. i wont say impossible.. but it's tough..
when you're dieting and depleted.. all it takes is one lunch and a few treats during the day.. (big difference between 275/150/35 and 200/450/100 when u hold semi little water)
how i long for the days where i binge and i go up a pound if that lol
yes i've tried doing incline first
reps on recharge.. demonwareltd, flang, TTimmerman, wala, Canuck77
Great stuff on the PB man!! How sick does it feel when you pull a big ol dead
Ribs look unreal too lol, salivating/10.
And then the deep tissue massage will be sweet too... Im very jealous of this update! haha
Haha thanks man! The dead felt AMAZING.
And I can't wait for the massage. I'd get one every single day if I could afford it :P.
Originally Posted by Webber91
Nice PB man! 300 next time chyeahh? GET IT!
Jelly of dem dere chocolate gummy bears, never seen them before!
Hey man! 300 for sure next time! About to run Sheiko 29, then 37, then test maxes. And you need to get your hands on some
chocolate covered gummy bears. They're to die for.
Your stepping on stage this weekend right? Best of luck to you man! I'll be rooting for you!
Originally Posted by tumtum
way to go on the DL.. those compound movements definitely translate.. it gives you so much mental confidence for other exercises when you manhandle heavy iron... nice ribs.. maybe we'll see yours one day
Haha never! Just kidding. Can't wait to have rib striations . And yes, pulling that much weight made me so much more confident. Can't wait to get at it again.
Originally Posted by andyboi
awesome PB brah! boy oh boy dem EATS! I wasn't even eating that good during my off season hahaha oops
Haha tisk tisk. Next off season I expect some epicness. Psh, this on season I expect some too! I know Berto will be prescribing the pop tarts and skinny cows.
Originally Posted by tumtum
well when you're bulking it's extremely hard to eat enough to bloat 10lbs.. i wont say impossible.. but it's tough..
when you're dieting and depleted.. all it takes is one lunch and a few treats during the day.. (big difference between 275/150/35 and 200/450/100 when u hold semi little water)
how i long for the days where i binge and i go up a pound if that lol
Haha so true. I'm still gonna make it happen!
Originally Posted by extremenergy3
Probably could have skipped the 245 and went to 255, then 285, and then hit 305 easy. Good job still!
Thanks man! Yes I wasted a ton of energy. Just was nervous since it was my first time mixing on that . Watching the video makes me think I had more in me. Oh well. There's always next time!
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Hammies and lower back are TOAST from last night. Love it. Eating went well today. Would have preferred lower fat and higher carbs but oh well. Still on a high from my deadlift PB woot! Thanks for all the support and motivation guys.
PS. Haven't posted a pic of me in a bit. Here's one after GVT arms 2 weeks ago. Enjoy!
Have NO idea what I was looking at haha. And hair is outta controlllllll.
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Food porn is AMAZING in this thread! Keep it up! I've been on a "bulk" this whole year. Started at 155lbs @ 14.5% bodyfat and currently at 166-167lbs @ 14-14.5% body fat! 1.5-2lb fat gain and 8-9lb muscle gainI pretty much do IIFYM except I don't count LOL I just make sure I get enough protein and my body lets me know if I need more fat or carbs by my cravings
When contest prep comes around though, def gotta count! Keep up the good work, I hear the echo of 0.5-1lb/week, but I'd even venture to say 0.25-0.75lb/week for legit LBM. Why stack on the fat when it's not needed? But it's definitely hard to say you've gained 0.25lbs/week lol so make sure you look at your monthly weigh-ins and see if it's on track!
i will say, it appears that you're "leg pressing" the weight up rather than driving it up using your hips. once you start using your hips/glutes/hams to move the weight as opposed to your quads, you'll see very quick improvements.
. See you soon!
I wasn't even eating that good during my off season hahaha oops
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