"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
deload done(sucked every minute through it).anyways..some really stupid **** prevented me from doing HITT as I had planned on sun
basically I had to go find my stepdad and convince him (though he is still set in his ways)that what he thought of my mother was
wrong.ah what the hell!He drinks and when he does he becomes a different person and to make a long story short I finally told him
about how I feel about this other person he becomes when he drinks(he spit out all the platitudes etc) but I am glad I said it
I hope that what I said at the very least effects him (its his life if he wants it to be better IT STARTS WITH HIM)dont get me wrong I LOVE THE GUY
WHEN HE IS SOBER.DRUNK IS A DIFFERENT STORY.Thank you for reading this far (if you did)anyways HITT cardio+and either
1)a 5week cycle hypertrophy specific upper/lower
2)chest/back normal p/h/h/rr/ME cycle
I will know by the time I hit the gym( and I will I need to blow off some steam)
**weight a lb lower than sun
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
just finished my HITT cardio on the Eliptical..talk about hard good session though.I will say I decided against weight today(due to time)def going at them tomorrow.BB.COM sent my 10lbs of protein so Im gonna finish my macros off with maybe some high fiber popcorn& a shake
intervals
5min warm up
8-15sec intervalsx15sec
2intervalsx10sec each
1intervalx40sec(phuck!)
10min cooldown
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
ok so I have been taking Core ABC for 2 days(1scoop between meals) so thats 4-5meals a day with 1 scoop about 2hrs after each meal
then 2 scoops in a galllon of water that I drink during the day.I really look foward to drinking Core ABC as its quite refreashing and its not so
sweet as I said before now I likely wont always follow the protocol above.its just the way it is right now.oh and amist all this I have been working out
hit a squat pr(465x3).I even attempted to do the Doug Miller deadlift thing again(after an epic fail at a 525pull) I dont know how many I got
It is safe to say that Doug Millers record is safe lol!oh and look out for my epic fail of an upper body workout that video is like wtf?
session-lower power reps-3-4 sets 3-4
squats
225x3
315x3
325x1
355x1
405x3
425x4
445x3
reason: I was supposed to do 445x3(4sets) but decided another time
ghr
bwx5
bwx5
bwx5
bwx5
leg ex
250x6
250x6
200x6
200x6
sissy squats
3x5
**the above was my workout from yesterday I love leg day dont you?
*a big reason why I decided against the extra 445lb squat sets is mostly due to recovery and being in a defict
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
HITTcardio up in about 2min
5min warm up
12intervalsx15sec each
10min cooldown
2xs a week
1-400kcal session per week
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
whew that was fun! difficult but fun..drinking 1 gallon of water mixed with 3 scoops of CORE abc.
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
here is a squat 445x3 if its too dark there is a lighter one on my youtube page
off to do some HITT brb
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
yes IM STILL DIETING(WENT WITH A BIT OF A DIET BREAK THOUGH HENCE THE LAYOFF FROM POSTING).As far as where kcals sit
atm that would be right above 2500(2567) with a refeed of around 2800kcals.lets recap on sun
we did some sprints for 40yrd x12x15sec each(fing brutal)..then today I went in after some heavy bench 225 for a smooth set of 4
session-upper heavy reps-3-6 load085.5%
bench press
225x4
225x4
225x4
cable fly
250x5
250x5
250x5
250x5
bb curls
135x5
135x4
135x4
135x4
bb rows
275x6
295x5
295x5
295x5
tricep pressdown
4x6
stiff arm pulldowns
3x5
**core abc post workout 2scoops blended with crushed ice kinda like a ICEE
**lower body tomorrow(SQUAT DAY!!!)
**weight is moving along(all I will say for now)
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
tuesday was lower body day(squat day!) and I got after it acutally did a version of 5/3/1 basically its something I like to do with squats while dieting that allows the legs to work hard but not so hard as to just beat
the tar out of them
session-lower heavy reps-5/3/1 load-85.5% based off 3rm
squats
225x10
225x5
315x3
365x1
405x5
405x3
405x1
ghr
bwx5
bwx5
bwx4
bwx4
reason:started becoming a hyperextention on the last set
sissy squats
bwx12
bwx12
bwx12
**do more on hyperday maybe
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
today "sacrifice who you are for who you will become" was my battle cry as I set out to crush some HITT..boom done..another thing dropped my numbers this morning as I was not quite as I wanted to be
yeap hammies were kinda tight from squatting but I still got it done.IF I GOTTA SUFFER I WILL.Not that I want to though lol!
session-HITT cardio
HITT cardio
5min warm up
12intervalsx15sec each(60 yards)
10min cooldown
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
I want to say it sucks ass being sick! I was sick for like a week and a half then spent the last week floundering about due to just feeling like pure ****
post sick days.I did attempt to use CORE abc mixed it with lemonade fuggin bomb as hell. and only like 9 grms of cho too.
anyways like I said the gym this past week started out like crap got better as the time went by later in the week... I did place an order for white cherry
CORE abc. check this page out dem squats are a thing of beauty..as for my diet its going hit 230.4 on thurs(up to 235.3 on sat)down to 234.0 this morning so commin on down lastly I will leave you with the last 2 workouts from this week
squat
225x5
225x5
315x3
365x5
405x1
405x3
reason:405 felt like a ton hell 365 didnt feel so great either gonna have to work on that
ghr
bwx5
bwx5
bwx5
session-HITT cardio load-15/45 reps-12 intervals x 15 sec each
5min warm up 12intervalsx15 sec each 10 min cooldown
**busy week(still hitting it hard) need to get up some new piccas
**had a huge project due in EXERCISE phys(had to write a half dozen sports specific programs for different lifters took all week)
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
glad to hear you're alive, keep rocking the Core ABC and mixed with lemonade sounds legit!
thanks buddy!and being total cereal try the CORE ABC+lemonade it rocks!
so upper body power(90%) week kicked of with a freaking awesome workout..could have something to do with the fact that I
did give a good amount of effort to so IR STUFF,PEC MINOR etc+ DE style walking the weight up good times.got 245x4
first time in awhile for me..lets see what you got today lower body..Im gonna leave you with yesterdays upper power via CORE abc
then smash my balls into my hips(lacrosse balls haha)
session-upper power load-90% sets-3-4 reps-3-6
bench press
225x3
225x3
245x4
245x4
245x3
close grip underhand pulldowns
4x5-6
bb curls
135x5
135x5
135x4
tricep pressdown
125x5
125x5
125x5
145x4
bb rows
295x5
295x5
295x5
reason:easy
**leg day today keep it conservative(cardio tomorrow) still gonna go hard though
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
so my weight likes to give me the finger and I DONT LIKE IT ONE BIT SIR!! Hit my numbers 220/300/45+1gal day in day out.cardio too) all the way down to
230...expecting to leave 230behind(nope still the same)and the closer I get to refeed day(sun)I go up 1-2 lbs(come refeed day)hit my refeed numbers
wake up lighter..blah blah(I think I got the answer howeveropinions are welcome
crap Im tired!(so very sleepy).when we last left our hero we were in the middle of a power/rep raange week mesocycle..performance was good early
in the week..but dammit when I hit thurs everything just started sucking(Still made lemonade)it was not really horrid.its was more like eh
I went ahead and upped food..had one of the best arm session in quite ahile(workouts period)so I do know food was likely asuspect.
fastfoward to this week(hypertrophy week) BAM! realy awesome session..may need more than 300kcals on low days..
still downing my gallon of water and 3 scoops of CORE abc. even pops is lovin the smell and taste(gave him like 8 oz)
**plenty of shoulder medial&external
*and I laughed at 205 for the bench weight this week(kicked my ass today)
**legs tomorrow
*swear im goning to get some pics up(do like the way my back is coming along
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
231.2 this morning..looking much leaner too got legs in a bit(DE)overshot my numbers a wee bit yesterday only 5grms on cho though and 5 on fat so dropped
pro a tad to make up
220/300/45
200/310/50
dont know if you will see this BUT if you get the chance Eric(quelly) what do you think about the folowing?
from yesterday so my weight likes to give me the finger and I DONT LIKE IT ONE BIT SIR!! Hit my numbers 220/300/45+1gal day in day out.cardio too) all the way down to
230...expecting to leave 230behind(nope still the same)and the closer I get to refeed day(sun)I go up 1-2 lbs(come refeed day)hit my refeed numbers
wake up lighter..blah blah(I think I got the answer howeveropinions are welcome
Last edited by anti-steroids; 04-10-2012 at 04:37 PM.
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
you could try slightly more frequent refeeds, and lower low days, see how that pans out.
yeah I was thinking about that the more frequent refeed thing..its like clockwork near the end of the week(wed to be exact)things just start to slow down(weight loss &performance)and that sucks so hard..thank you Eric I can always count on a answer from you to set me in the right direction
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
like clockwork weight went up 233 lbs wtf??high day today already had 100.45 grms of carbs(exact number too)..Be back in a short while with full update(srs) BUT for now here :
See me open CORE abc for the first time(wow interesting huh?)
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
yeah I was thinking about that the more frequent refeed thing..its like clockwork near the end of the week(wed to be exact)things just start to slow down(weight loss &performance)and that sucks so hard..thank you Eric I can always count on a answer from you to set me in the right direction
No problem. We tend to gravitate towards a weekly refeed schedule, but that's just because its easy to manage and keep consistent operating on a weekly schedule in life, but it's not necessarily optimal for everyone.
Eric Helms, MS, CSCS, CPT, PES
PNBA Pro Qualified Bodybuilder, Raw Powerlifter, AUT Strength & Conditioning Graduate Student
Natural Contest Prep, Training & Nutrition Coaching
http://www.3dmusclejourney.com/team3dcontestpreparationservices.php
My Training Journal: http://forum.bodybuilding.com/showthread.php?t=137417533
so I finished up hypertrophy week(75%) and truth be told I went a bit heavier during the end part of the week
but all is cool though 225x6 bench press...295x7 for 2 really solid ass setson chest& back day 385x5 ,405x3 on leg daays..I have been focusing a ton of effort on mobility stuff(external rotators,psoas etc)
getting quite supple for lack of a better word..cardio(owned it this week 2 HITT session 1 400kcal miss one)
other big changes moved from 1 refeed day(sun)..to 2wed..which should help performance and met rate
as it seems to decline after 3 low days..lastly I feel as though I have found my groove on olympic pressing
(about shoulder width grip) 155 felt ****ing amazing today..
session-shoulders&arms load-n/a reps-7-9
oly press
135x3
155x5
155x4
165x3
145x7
machine press
225x7,7,7
rope pressdowns
145x7,7,3
bb curls
95x9
95x9
95x9
95x9
db decline skull crushers
65x7
65x7
65x7
overhead cable extentions
100x9
100x9
100x9
100x9
cardio-400kcalsx80:45min wtf?right
**Luke Ehlis is out there carrying his car down the street for cardio keep ****ing goingI said this to myself today while doing cardio myself
**HITT cardio tomorrow..hopefully I can flim it and also release a new ASDIARIES
**
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
No problem. We tend to gravitate towards a weekly refeed schedule, but that's just because its easy to manage and keep consistent operating on a weekly schedule in life, but it's not necessarily optimal for everyone.
everybodys different right
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
229.5 this morning FINALLY! Now to kick 229 in the nuts,warface
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
ok so 231.2 this morning post high day number 1 should see 229lbs or new low tomorrow..really think im IMPROVING ON SIDE SHOTS
as for today it kicks off ME/SHOCK WEEK
BBL
last sun-236.0
mon-233.0
tues-230.4
wed-233.2(after dropping kcals too wtf)
thurs-231.3(post high day)
fri-230.0
sat-230.0
sun-229
mon today post high day-231
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
finishing up my water for the day(with 4 scoops of core abc)..training was great didnt whoop any personal bests.
best was 275x3)I got 275x1 ass was all in the air like some cheap whore..anyway did some sub max stuff
after that.I did hit 315x4 on bb rows so right on to that.
**dieting and watching dinners drive ins&dives is that self induced pain?
**ME squats tomorrow
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
so with deload week almost over..here is my late update.I have been doing a ton of occulsive training (got a video too) right out of the gate
hella fun too!not really a lot to report for deload week its just tons of reinforcement of motor patterns etc as well as lost of mobility stuff
I have been using my CORE abc everyday this deload week(exception being yesterday totally skipped my mind).its always the same 3 scoops on leg day.2 on upper days.does the trick 60%of the time it works everytime..wait dont think I got that quote right
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
a brutal ass HITT cardio session today.went with a bit different approach too.had tunnel vision like nobodys buisness.oh and monday starts a brand new training cycle (complete with deadlifts have not done those in awhile)dropped 2lbs yesterday hoping to god that loss is steady
from here on out
session-HITTcardio load-100%
intervals
9intervalsx20sec each(****ing brutal)
3intervalsx15sec each
1O min cooldown
**upper heavy day tomorrow 95%
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
Lets try this again..here are my updates from the past 2 days..upper power(mon) and lower tues
session-upper power reps-3-6 load-95%
bench press
245x5
245x4
255x3
bb row
305x5
305x5
305x5
305x5
reason:sore sore after this one
bicep curls
75x5
75x5
75x5
75x5
ohe with bb
85x5
85x5
85x5
85x5
reverse grip pressdowns
3x6
cable curls
3x6
tues lower power[/b]
so I decided to pull from the floor yesterday..pretty pleased with my pulling considering how long its been
session-lower power load-95% reps-3-6
squats
415x4
425x3
deadlifts
405x2
425x3
455x3
455x1
365x4
reason:going to work in the hook grip from now on
leg ex
200x5
200x5
200x5
calves
forgot crap! do them on thurs
**HITT +refeed +core abc Thats happening today
**I am starting get to the end of my core abc SAD FACE
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
Your camerawork is shocking, can barely see anything.
It would be better if you just ditch the filters and get a nice stable, clear video.
Well kick the dog while you are at it!really though Im working on it(as far as lighting which is a big problem)
as for filters? dont know what those are never used them its just
1)turn the camera on and point at stuff
got any tips? Im alwyas open to getting better info
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
so 2 days ago I found a baby bird wrapped in some I guess grapevine? and the little guy was sure as hell trying to get out
he didn't so I helped him along.(with the hopes he would be able to fly away.no such luck for the little dude(broken wing)
So I got him up and placed him in the shoe box,called DNC(departement of nature something)long story short
he died (because I cant help him and the DNC refused to come get him animal hospital as well wont take anything thats not
a cat or dog etc..well nothing beatsa blank but a try right?on to bodybuilding sitting at 231 day of refeed (232 post refeed)
perhaps this is my true set point(the endo side of me)if you happen to read this Eric(QUELLY) would you know of any way to
find out phenotype with some sort of accuracy?(I going to continue to look just thought I would ask)below is the new episode
of Tasd hope at least 2 people watch it if you do feedback is always welcome.I wont bother posting the HITT session
just note I did do it. lets do bein with the chest&back from thurs.
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
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Great work in here Chris! Pr's and all
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