maybe I will get on stage maybe I wont but bet that a** I will be peeled(warface)

[Quelly]

Phenotype is pretty wacky idea in my opinion. I've got the bone structure and shape of an ecto, metabolism of an endo. Also, if bodybuilders see me they think I'm an ecto, if non weight lifters see me they think I'm a meso. Likewise when berto was 250 people thought he was an endo, but he's got a massively fast metabolism and low set point.

We've been mingling genes for way too long to not be mixes of phenotypes. You have a setpoint, you have metabolic tendencies, you have behavioral tendencies, and they mix together, I don't think bone structure, insulin sensitivity, set point and metabolic rate correlate very well together.

[Problem]

Man, you look shredded as phuck and you still isn't done yet. Keep up the good work... How are you approaching your macros and refeeds for this contest prep? How much are you increasing your carbs every refeed and how much you're lowering your fat and protein?

thanks in advanced

[anti-steroids]

so after this last chest&back session I posted had some really awesome workouts(145x7 standing out on arm day)HITT cardio the next day
fastfoward to this week workouts were as follows

session-Upper power
load-95%
rps-2-6

bench press
235x5
235x4
235x5
235x3

bb rows
275x5
275x5
275x5
275x5
reason:these were hard as ****!

tricep pressdowns
4x6,2,2,2

chins
bwx5
bwx4
bwx4
reason:first in awhile

cable curls
95x5,5,5

cardio-200kcalx15min

now on to today LEG DAY!!!..knee been annoying me a little(a bit of mobility stuff goes a long way huh?)cause it seems way more sexy and much less junky! anyway legday

session-lower power
load-90%
reps-3-6

squats
365x3
405x3
405x3

deadlifts
405x4
425x4
425x3
455x2

pullthroughs
80x5,5,5,5

**refeed tomorrow
**I HATE TO SAY IT BUT BY THE END OF THE WEEK I WILL HAVE TO GIVE MY FINAL REVIEW OF CORE ABC(COMING TO THE END OF THE TUB)
**HITT cardio tomorrow

[anti-steroids]

Man, you look shredded as phuck and you still isn't done yet. Keep up the good work... How are you approaching your macros and refeeds for this contest prep? How much are you increasing your carbs every refeed and how much you're lowering your fat and protein?

thanks in advanced

thanks bro!alas I am not shredded yet(pic is 2yrs old) attempting to whoop him though as for my macros

low days-220/300/45
high days-190/515/40

now I have increasedand decreased the carbs at times since active dieting began.However as of late it seems the higher
I keep them the better.funny thing is the exact numbers or lowest ones were 235/195/40 2yrs ago.protein is steady
I will increase if needed CHO&FAT are really what I adjust more

[anti-steroids]

Phenotype is pretty wacky idea in my opinion. I've got the bone structure and shape of an ecto, metabolism of an endo. Also, if bodybuilders see me they think I'm an ecto, if non weight lifters see me they think I'm a meso. Likewise when berto was 250 people thought he was an endo, but he's got a massively fast metabolism and low set point.

We've been mingling genes for way too long to not be mixes of phenotypes. You have a setpoint, you have metabolic tendencies, you have behavioral tendencies, and they mix together, I don't think bone structure, insulin sensitivity, set point and metabolic rate correlate very well together.

agree 100% although I always thought I was endo too when I was 250plus)This is what Dr joe was speaking of with the whole continuum thing(is he always right?)

[anti-steroids]

new low of 228.5 this morning..yeah buddy!..hammies are a bit sore though..still going to murder some sprints today

here is weight from this past week

sat:229.4
sun:229.0
mon:233.5(post high day)
tues:230.4
wed:228.5

lets hope this continues going down.although I will cut back on any extra I have to prevent any excess gain post high day from here on out.although this is the quickest I have dropped weight post high day ever

[Quelly]

agree 100% although I always thought I was endo too when I was 250plus)This is what Dr joe was speaking of with the whole continuum thing(is he always right?)

yup a good way to think of most body systems is that they are continuums not on and off switches. Bioenergetics, genetics, hormonal response to food and exercise, acute variables for strength to hypertrophy to muscular endurance, the whole 9

and yeah...he's pretty much always right

[anti-steroids]

[anti-steroids]

real quick ..it seems post refeed (given I hit my numbers on the head)that I have been going up only 1lb-1.5lbis post refeeds clothes are def fitting better

here is the weight as I REMEMBER IT

229.4
230.1(wtf?)
227.6(new low)
228.8
228.4(today)

thinking of dropping fat a touch and keeping carbs at 300.I tend to do best on lower fat diets..and higher carbs..chest and back in a bit(crush it)

[anti-steroids]

[anti-steroids]

june and I have come to realize I got wayyyy to fat this past "offseason" hence the reason why certain things took place the way they have..
anyways still grinding though.thinking about whatever it takes me to.in order to get the job done.SACRIFICE WHO YOU ARE FOR WHO YOU WILL BECOME is a favorite "battle cry" if you will.it seems to me that Im at the point of (consistency) that that fire is burning...its almost
as though I cant wait till the next day to see what changes effort brings.(so not obsessed though).

on the training front here are a few highlights

bb bench press-275x1,235x6(lifetime pr!)
ohp-155x7
deadlifts-405x14
squat-425x2 pretty good considering the changes


thinking of readjusting things due to weight loss leverages have changed and 465 just dont feel so comfortable any longer.want to see if I can break 465 again sub 220.
as for weight..224.6 so far thats like almost 30 lbs of extra people gone

arms and cardio in a bit

http://anti-steroidsdeadlifts.tumblr.com/

[anti-steroids]

so here is another update things are moving along rather well.hit a new low of 223.2 yesterday (for me I just need to let fat loss happen as opposed to endless obsession over it)
took some pics yesterday(crappy ones but pics all the same) seeing some new "stuff" in my back(rhomboids,traps etc area).also I hit up a awesome leg day this past week
405x5 on squats and 405x5(2sets) on rdls check the video

[anti-steroids]

just finished HITT cardio..****ing brutal 12(50yrd)car pushesx20sec each still kinda out of it..fun as all hell though

[anti-steroids]

mon was an epic return to Heavy lifing..255x5(3sets too wtf right?)..followed that up with some incline work and the typical rows,presses,curls etc to crush
upper heavy day..yesterday was another great one lower power..and I decided to go with box squats..and part of me was thinking I was being a pussy for not
free squatting..yeah throw that out the window box squats were hard as f.

session-lower power
load-95%
sets-moderarte
resp-3-6

nutrition-220/300/40
weight-223.3this morning

box squats
405x1
405x5
435x5
435x5:grinder like no ones buisness

rdl/sldl
405x5
405x3
405x5

walking barbell lunges
125x7steps per leg big steps
125x7
125x7
125x7

standing calf raise
3xmax

**toast
**HITT cardio today

[anti-steroids]

meant to post this last night.um yeah so HITT was a bitch!my leg were still sore from squats the day before.but I warmed up and got after them all.hell I even named
the intervals as they got harder

session-HITT cardio
load-100%
sets-12intervalsx15 sec(done over 50yrds)

weight-223.2
nutrition-190/550/40

HITTcardio
10min warm up
bounding,high knees,low knees etc

6hill sprints
3min rest
6hill sprints(Eric helms was 1,berto2,chris fahs3,layne 4) got me through it
10min cool

**brutal!
*chest &back+400kcals of cardio today
*wonder what my weight is this morning?

[anti-steroids]

so I really suck at updating this thing..been grinding though.weight at times likes to give me the finger.but still Im getting smaller
I know this because my lever belt is fitting so much differently..good and bad thing there.cardio as well as numbers have changed a bit since
I last updated.I spoke of this before but I want to touch on it again.I have noticed during refeed days I get tighter and wind up
dropping this extra 2lb gain that for some reason occurs right during the end of week its like bam moving nicely and then all of a sudden
2lb gain also at times followed by a decrese in performance..happend these last 2-3 weeks last sat being an exception
weight still went up(likely waving water intake as in I fell asleep drink the last of my gallon)workout was money though

new numbers- 220/285/40
195/525-550/40

cardio-3xs HITT(4x20sec each,5x30sec each)
(12x15sec each)

already did 2 back to back sessions of HITT(4x20sec,5x30 sec) for certain getting much leaner

weight-223.2-224/5

should get some pics.just been so eh about..pics once I get below 220 its on

[anti-steroids]

so here is the workout from leg day..I tried to get a few videos but the camera died everything else felt very good though

squats
hip mobility
knee stretches
DE style bw squats focusing on external rotation
225x10
225x5
315x3
365x1
385x3
395x2
395x2
405x1
385x2
385x2
reason:that was fun

rdl
365x5
365x5

ghr
at this point they were assisted
bwx7+help
bwx9+help oh god

leg ex
5x10

session-lower shock/failure
load-100%

[anti-steroids]

so Im ****ing dying right now! my glutes and hammies are fried ..although not from the above sprint session but more from the..heavy squats(hit 415 for a nice double on tuesday)
at any rate had sprints for the 3rd time of the week(yes I SPRINT 3XS A WEEK AND SQUAT 2XS) come at me bros

session-lower power
load-n/a
reps-2-6

squats
225x5
275x10
365x2
385x1
405x4(could have got 5)
415x2

walking lunges
2setsx30 sets(135lbs)

rdl
100x6,6,6

goodmornings
135x6
225x6
225x5
225x5

todays sprints
load-100
reps-6

HITT CARDIO
5min warm up&dominate was def on repeat
*acutally drinking gf as I type this to finish off my final meal on refeed day

I AM GOING TO START POSTING MORE IN HERE MY REAL LACK OF POSTING IS DUE MOSTLY TO 2 REASONS I HAD SOME WEIGHT TO LOSE AND MY MIND WAS NOT WHERE I NEEDED
IT TO BE TO GET THAT DONE..AND 2 I JUST WANTED TO COAST FOR AWHILE AFTER.MY NUMBERS HAVE COME UP IN CERTAIN PLACES SITTING AT 220LBS RIGHT NOW
DOING A CARB CYCLE OF SORTS(500/400/295/500/200/200/REPEAT) ITS THE FIRST WEEK (29 WEEKS)SO LETS SEE HOW THIS GOES..STRENGTH IS STILL THERE TOO
THOUGHT MY SQUAT HAD DIED..WAS MOSTLY DUE TO FORM STUFF ONMY PART

[anti-steroids]

so I wont bother posting entire workouts from the last few days..just a few highlights\\

thursday

chest&back-decline bench 275x1(pr! on decline)

friday
legs hyper
squats-385x6
bfr leg extentions

saturday
arms

ohp-155x7


weight dropped a bit this week which is always welcome..27weeks I GRIND CAUSE ITS ALL I KNOW.although this week I'm going to pull the trigger on adjusting my numbers a little bit(at least on the lowest days of the carb cycle

current macros
(195-220/500-200 cho/40f

weight startedoff this week at 222.2 ended at 220 this morning.I certainly look/feel leaner just not mentally there yet..funny thing I watching Dinners/drive ins/dives and this..lady made pizza(sausage/pepperoni) I swear watching the hd version I could taste it..anyways deload starts tomorrow.. I need it.oh and lastly I finally took some progress shots this morning
ok thats it ok will post as soon as I dismount camera from the tripod

**no GOLDEN FEAST today I did take 8scoops yesterday&THURS,FRI ..
**Golden FEAST+MANGO+ICE =SHUT THE FRONT DOOR!! TRY IT

[anti-steroids]

deload this week..and thus far I have not been in the gym...and by that I mean I have not touched a weight (yet)speaking of weights Layne Norton Just posted a 605x3 sqaut
needless to say Im NOW ITCHING TO GET BACK TO HEAVY LIFTING.Currently looking into setting up a nice little DUP cycle..lets see how strong I can get while getting leaner maybe a 500lb squat?


as for Gf- man am I glad that I have that stuff laying around so handy only thing I wish it had more protein per serving

I have sprinted on both monday&tues...its been said that the more optimal form/modality of HITT is done on a bike so in keeping with that bam mondays session

HITT cardio
5min warm up
6x30sec intervals
2:40 sec rest between the first 3 and the last 3
5min cooldown

tuesdays HITT CARDIO
5min movement prep/warm up
6(100yrd) sprintsx30 sec(not all 30 though)
10 min cooldown


*deload upper/lower today

[demonwareltd]

Breezed through this log and am confused as to why it's in the contest prep section. Are you preparing for a show still? From what I've read, it seems like that ship has sailed for the time being and at best this is a bi-monthly updated workout log....

[anti-steroids]

so still deloading..I did hit the gym with or should I say a small amount of yucky.kept it at 2-3 sets per exercise..check it out

session-upper/lower
deload
weight-n/a


squat
275x3
315x3

bench press
225x3
225x5

bfr superset
bb curls ss rope pressdowns
30,30,15,15,failure

cardio
450kcal in 42:34 min

**used GOLDEN FEAST FOR MEAL 1 yesterday 4 scoops+ 1 grilled cheese sandwich=anabolic yums!
**god I cant wait till full yuck mode is in effect
**2 more deload days left
*in other news my cousin Ive been working with hit 135x6x3 yesterday way to be dude

[anti-steroids]

ok so deload ended mon..came back with a brand new(ish) training dont really have the right word atm..DUP or daily undulating periodization Im still learning /perfecting this
so give me a bit.but lets just say bench3xs a week,squat 3xs aweek,overhead press 2x a week deadlift 3xs a week here is a rough draft of how as of now Im setting this up
I will say I am going to cycle accumilation as well as intensity

I will say that period prior to the deload(15 weeks) of overreaching has lead to some nice prs check out the write up

session-upper power
load-95%

bench press
255x5 pr!
265x4 could have done 5 no doubt pr
275x1
265x3

bb curls
135x6,6,6,6

overhead press
155x5
155x4
155x4

bb row
315x5,5,5

decline skull cruschers cable version
4x6

**so sore in the chest area today
**oh I did 5x30 sec sprints yesterday threw up on number 4
**going to go sqaut,deadlift and sprint in like 5min

[anti-steroids]

Breezed through this log and am confused as to why it's in the contest prep section. Are you preparing for a show still? From what I've read, it seems like that ship has sailed for the time being and at best this is a bi-monthly updated workout log....

ship has not quite sailed still time left..up to me now

[anti-steroids]

[anti-steroids]

may not be working the link that is.. so

http://www.youtube.com/watchLV***x8SSAw?v=

[anti-steroids]

so monday was lower power day didnt really do much in the way of accessories squats and deadlifts I wanted heavy 5s on squats but that was NOT happening
so I did a bit more volume worked up to a heavy single with 435..deadlifts were all singles..


squats
365x2
365x2
405x3
405x4
435x1
415x1
405x1

deadlifts
455x1
455x1
455x1
455x1
485x1 so freaking slow
455x1
455x1 so hard


so ^^^^the above was my lower power day for the first day first week in this cycle at this point 3rd workout in the frequency is brutal but onwards and upwards to upper hypertrophy
I will say bench felt good 235x7,235x6.overhead press not so much 135x4 was quite the task


bench press
235x7
235x6
235x4
235x4.5

overhead press
135x7
135x4
135x4
135x3 I think

dumbell curls
55x10,10,10

hammer curls
55x12,12,12

rope pressdowns
70x9,9,9,9

bb rows
275x9
275x9

horizontal rack chins
bwx10,10,10,10


postworkout HITT
6X30 Sec sprintsx100yards
5min cooldown


**crazy thing about all of that is I have more squats&deadlifts today
*I did not use golden feast yesterday(high day) and on high days I usually avoid a lot of powders(for the most part)

[anti-steroids]

so this frequency is kicking my ass..whatever I dig a 365x7 is a ..highlight from yesterdays squat session though I was supposed to hit at least 3x7
I was only able to hit 1 set..so I called an audible and did more volume with the same weights..365 kicked my ass

squat
365x7
365x4
365x1
365x1
365x1
365x2 reason:form started going south at this point so rather than begin supporting bad motor patterns that was the end of it

deadlifts
475x1
475x1
455x1
455x1
455x1
455x1
455x1
455x1
455x1

bfr leg ex
30,15,15,15,15

**leg ex were just cause
**upper strength today
**drinking Golden feast as I type this

[Rypt1]

so this frequency is kicking my ass..whatever I dig a 365x7 is a ..highlight from yesterdays squat session though I was supposed to hit at least 3x7
I was only able to hit 1 set..so I called an audible and did more volume with the same weights..365 kicked my ass

squat
365x7
365x4
365x1
365x1
365x1
365x2 reason:form started going south at this point so rather than begin supporting bad motor patterns that was the end of it

deadlifts
475x1
475x1
455x1
455x1
455x1
455x1
455x1
455x1
455x1

bfr leg ex
30,15,15,15,15

**leg ex were just cause
**upper strength today
**drinking Golden feast as I type this

Definitely putting up some strong numbers there. Blows my mind but inspires me to push myself as I get ready for my offseason.

[anti-steroids]

Definitely putting up some strong numbers there. Blows my mind but inspires me to push myself as I get ready for my offseason.

thank you for the kind words....must be the poptarts