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

**anti-steroids** · 01-06-2012, 12:15 AM

so this is the first time I have been where I am( in terms of weight and strength) in the longest time(like 4 years) and the best part
is it only took me a year to reach it hahaha...maybe I will get on stage maybe I wont.(I want to be a natural pro so guess it means
I need to get on a stage at some point huh? so lets see but dont confuse that statement I really enjoy the process of going from "offseason" to looking
like Im 12 again..anyways I will be running a version of UNLP..

training
week 1: power/hyper
week 2: power/rep method
week 3: hypertrophy week
week 4: ME/shock week
week5:deload

as of the typing

mon:upper
tues:lower
wed:cardio
thurs:upper
fri:lower
sat:cardio
sun:maybe some cardio or not

cardio
2miss/liss sessions thus far although if I do add in some HITT it will be later

using the above in conjunction with learning how to ****ing squat and some awesome tips from FF and Quelly I have gone from a 315lb squat to a 455lb squat for 7(2sets)and a 485lb single
best squat max I have recorded

465x1

415x7

as far as nutrition

right now Im losing weight on ,.. (carbs seem to be my friend I once lost weight eating a box of doughnuts)

nutrition
pro:200grms
cho:400grms
fat:50grms

these are not exact I just attempt to get as close as possible or over by 5 have not had a refeed yet but in the past I have always had a huge refeed(not jeff alberts huge)

here are some vids of me just as the diet started getting "tough"

I need to beat this guys ass

**CHRIS925** · 01-06-2012, 12:25 AM

Lookin' j00cy cuzz! Get on that stage home boy!

IN.

**anti-steroids** · 01-06-2012, 12:34 AM

Originally Posted by CHRIS925

Lookin' j00cy cuzz! Get on that stage home boy!

IN.

thanks dude!who shares my first name.ha...

**anti-steroids** · 01-06-2012, 12:48 AM

so Im in the middle of the first week of dieting..dude it felt hella strange not having all this "extra" stuff to eat.But Im getting used to it..ya know par tof the reason
why I wanted this journal here is I attempted to diet down last year . and well just did not feel it.not to mention it was so difficult to see the scale go backwards
likely due to the year long diet.I was just burned out. I lost my "fire"if you will.oh yeah I worked out earlier in the week upper/lower.. great upper ****ty lower
then cardio the day after lower day(2mile run) which bring us to today

session-upper hypertrophy
week-power/hypertrophy week
load-95.5%
volume-higher(this changes at the end of the 5 week mesocycle)

bench press
135x10
135x10
225x7
225x7

cable fly
4x9,2,2,2

underhand pulldowns
3x9,1,1,1

tricep pressdowns
125x9
125x9
125x7.5

one arm db curls
50x9
50x9
50x9
50x9

reverse grip pressdowns occulded
2x30(hurt so bad)

one arm db row
110x12
110x12
110x12
110x10

**good one today got legs tomorrow
**I need to post up some current fat guy pic

**anti-steroids** · 01-06-2012, 07:07 PM

making some dinner then off to train legs..I may or may not free squat Im not sure yet..
gonna do work .still gonna be hella either way

**anti-steroids** · 01-09-2012, 09:07 PM

^^so I ended up soing some LEGS. tried out some high bar squats,lunges,leg ex,pullthroughs,hack squats.. holy **** were my legs sore..so I follwed the next day up with some active revovery cardio(kinda difficult but boy did it help a ton)..oh this week began the first "real" week of dieting I will post numbers later
one thing this time around Im doing is eating a ton more fruit (berries)cant remember the last bowl of oats I ate.anyways week 2 (power/rep method)
is up today (warface).oh fun thing In school we doing stuff with deadweight(so much fun) got some sweet videos coming out soon
I hope I'm getting better with them.oh low fat hot dogs= not bad

**anti-steroids** · 01-10-2012, 09:47 PM

mon was going to be an upper day but decided against it in favor of a good cardio session

session-miss cardio
load-n/

nutrition
215/400/50

stair climber
300kcal:22:54 min

**legs today or maybe upper body dont know yet
**new low on the scale this morning

**anti-steroids** · 01-11-2012, 08:46 PM

upper body daay..pretty good one too

session-load-90%
week-power/rep method
reps-4-6

bench press
245x4
245x5
245x4

tricep dips
4x6(dont remember weight)

high cable curls
110x6
110x6
110x5
110x5

cable row
4x6 again weight is I dont remember[/b]

pulldowns
200x6
200x5
200x5
200x5

**new low again this morning
*got new numbers too dropped carbs by 15
**215/385/50
**405lb for me soon

**ehlisl** · 01-11-2012, 08:49 PM

Chris! Definitely in on this......and I'm bias for the stage

Been following in your Vlog!

**anti-steroids** · 01-12-2012, 08:24 PM

so I goofed on my numbers today...supposed to be 2500..ended up at 2800 oops..back at it tomorrow
as a result weight did go up a whole pound..anyways gearing up for some cardio in a bit..I will say I
look leaner much more than when the diet began a week ago(-8lbs)..went in yesterday and squatted
405x5 reps(2sets) only had time to squat .was destroyed after

session-lower body
week-power/rep method
reps-4-6

squats
225x5
225x5
315x4
405x5
405x3
405x5

**done
**wanted to do more just time was short
**at weigh in sunday gonna attempt some fat guy pics

**anti-steroids** · 01-12-2012, 08:26 PM

Originally Posted by ehlisl

Chris! Definitely in on this......and I'm bias for the stage

Been following in your Vlog!

awesome! lets see if I got this thing.you watch those? thank you. question do they seem like they are improving. because the first ones were
crappy

**BaFtub** · 01-13-2012, 01:04 AM

In! See you time to time on Lyle's board and you've popped in and out of my thread a few times...You're low key as fawk! : )

**anti-steroids** · 01-15-2012, 01:53 AM

Originally Posted by BaFtub

In! See you time to time on Lyle's board and you've popped in and out of my thread a few times...You're low key as fawk! : )

welcome to teh partys!low key who me? ooh yeah yeah..ok this is going to sound strange but dude I watched your BJ show on youtube(no homo)I enjoyed it haha
but lettuce us be real tea here if I can get as peeled as you IM FOR SURE GETTING ON A STAGE.

**anti-steroids** · 01-15-2012, 01:59 AM

post last squat day I did the following

day1:stayed up all night studying(srs) then did 300kcals of miss
day2:felt like total **** from the 2 days prior(turns out I need to sleep sometime who knew?)slept through the night like a baby
woke up at the same weight I BEGAN THE WEEK AT WTF? which means some bigger changes to stuff on sun..gotta get a new memory card

today:lower rep range details soon

ep 11 the 455lb squat x reps

**anti-steroids** · 01-17-2012, 07:14 PM

numbers changed post em later...today is going to either be "hell day" or just one or the other(legs or sprints)went in and had a great one
on mon

session-upper hypertrophy
reps-7-12
sets-5-7

bench press
135x10
135x10
185x5
225x7
225x7
225x4

cable fly
4sets of reps haaha

tricep pressdowns
100x9,9,9,9

cable curls
5x9

barbell row
275x9
275x9

underhand pulldowns
115x7
115x7
115x7
115x7

reverse grip pressdowns
dont remmeber exact reps and sets

**wanted to work up to 3plates for rows but no bueno 275 felt very heavy
**with pulldowns I was attempting to do the FST7 thing but again not happening
**hell day is going to happen

**anti-steroids** · 01-18-2012, 07:31 PM

I believe right around the middle of the second round of intervals I said "why the hell did I pick this" lol!

HELLDAY!!
load-100
sets-10intervals

5min warm up
6..30sec intervalsx20
4.1:min intervalsx20
5min cooldown

**ugh was hard(thats what she said)
*no change in weight

**anti-steroids** · 01-18-2012, 10:28 PM

got some more cardio to do .nothing really intense just burning some kcals

**anti-steroids** · 01-19-2012, 02:15 PM

hit up some cardio last night good little j-rodish style session..upper hyper today(in a very short bit acutally) drinking my expensive preworkout
coffee(black no sugar)acutally it cost me a whole dollar hahaha!

anyways check it

**anti-steroids** · 01-19-2012, 09:46 PM

hulk smash,hulk smash..no but seriously destroyed it...225x7 on bench felt freaking hella awesome..onwards to the session

session-upper hypertrophy
load-75%
week-hypertrophy week

bench press
135x5
135x5
225x7
225x7
225x7
reason:wtf?

bb rows
225x7
225x7
225x5
reason:tried a hook grip today yes on rows me likes

tricep pressdowns
5x9 reps with 5 sec pause

underhand pulldowns
5x9 with 5 sec pause at top and bottom of rom

overhead db ex
50x7
50x7

stiff arm pulldowns
30lbs x9 reps(2sets)

**smashed some lower fat pizza,pancakes,protein shake post workout
**gonna keep up with this hook grip wonder if I can pull over 3 plates with it
**miltary presses and squats tomorrow(forgot to press today)

**anti-steroids** · 01-19-2012, 09:48 PM

oh and yeah here are teh new numbaz as of yesterday

215/345/50
180/500/40(sun)

cardio is as follows

HITT 1x a week
2liss /miss sessions 300kcals each

**anti-steroids** · 01-22-2012, 03:21 PM

refeed today as I type this. 9/10 If I get my carbs in high enough while keeping fats as low as possible on high days.usually no more than a 1-3lbs weight gain
(usually more towards the low end).yesterday went in and had one of the best leg days I have had in a while(found those songs from layne nortons new dvd)
and bam! off to the races we go..worked up to a nice deep set of 405x7(easy to be honest) followed up with 415x3,followed all that with some pc stuff .I wanted to do
wayyyy more volume but I had/have HITT to get after so we kept it modertate

session-lower hypertrophy
week-hypertrophy
load-75%
reps-7-12

squats
225x10
225x10
315x3
405x1
405x7
415x3

machine sissy squats
5x12

ghr
bwx9
bwx9

rdl/sldl hybrid
started pc work with these but felt eh so only 4 reps
405x4

knee extentions/leg extentions
5x12

calves
donkey ss standing
reason:goal was to eliminate stretch reflex
300x9/315x9(4sets)

**got my camera stuff sorted out so pic are coming
**Im not going to change numbers I will decide if i will or wont pull the trigger on more cardio(not much more but maybe subbing the two miss/liss sessions with
intervals 8-10

**anti-steroids** · 01-23-2012, 12:15 AM

Just got done with HITT cardio.very good session brutal though still dont feel quite right

session-HITT CARDIO
LOAD-10X15SEC WORK/45SEC REST

**So I pulled the trigger on HITT 2XS A WEEK+ 1LISS SESSION OF 300KCALS
**NO OTHER CHANGES
**UPPER ME day tomorrow 275lb bench?

**extremenergy3** · 01-25-2012, 11:20 PM

Damn... looking beast up in here. IN!

**anti-steroids** · 01-25-2012, 11:39 PM

thank you sir!

**anti-steroids** · 01-25-2012, 11:50 PM

so when last we left our hero he was on the brink of a 275lb attempted pr bench press(boom headshot got that shizz!)big twist in the plot line I was not
able to hit what I wanted to on squats (455x5) I did pr(465x2) yeah I have video..so since my last update I have done the following

bench press-275x3 rep pr!
squat pr rep pr!465x2 part of me thinks I could have gotten another rep

I will update with new video on fri!(tasd,prs) I just like 10min before typing this got owned by some interval training

session-HITT cardio
reps-10intervalsx15sec each

5min warm up
10intervalsx15sec
10min cool down

**second one this year and just beat the tar out of me .A huge reason why my squats were eh yesterday
**upper shock tomorrow means failure training broish type of stuff ""all you bro" "all you"
*who has Layne's new dvd AWESOME right!?

**CHRIS925** · 01-26-2012, 02:25 AM

Didn't know you were so strong mayne! Why does it seem like your videos / pics are only in the dark?!

**anti-steroids** · 01-26-2012, 04:13 PM

yesterday I just decided to try a second refeed(other on sunday) same numbers as sun refeed yeah and I gained a grand total
of...NOTHING! nice

speaking of work

rough Outline for upper shock
*DE stuff(mostly on bench,press)
*r/p maybe
*rep method
*short rest periods
cardio?(2 HITT, 1 miss 300kcals)need to do miss for the week

**anti-steroids** · 01-26-2012, 04:14 PM

Originally Posted by CHRIS925

Didn't know you were so strong mayne! Why does it seem like your videos / pics are only in the dark?!

Yeah thats because thats the only time I had when filming (after dark) and I didnt really know the in's and outs of my camera.not to mention
the lighting is eh..working on it though.. oh and thank you but Im not strong YET!though I still remember being scared ****less to get under 405

**ehlisl** · 01-26-2012, 07:58 PM

Great work in here Chris! Pr's and all

**anti-steroids** · 01-30-2012, 09:33 PM

so Im just going to say it.I GOT WAY TO DAMN FAT THIS"OFFSEASON" Though I will say that being as strong as I am is fun.the trick now is to see how much
strength I can hold on to.OH yeah went book shopping today and picked up some goodones(lyle mcdonald's tkd,rflh, protein book and strength essentials)
already read a few chapters in the Rapid Fatloss Handbook.as for training it is going well ..I attempted to front squat last week(its like I totally lost my groove on the movement)
I even did something to my knee during BUT still went and back squatted.(whats that folks saying about squatting deep being bad for the knee? as I didnt feel a thing)anyway deload week and boy do I hate these things

session-upper deload
reps-3-12

bench press
225x4
225x4

tricep pressdowns
50x10
50x10
50x10
50x10

db curls
25x10
25x10
25x10

stiffarm pulldowns
70x12
70x12

**lower deload tomorrow
**gonna post a pic of a fat guy so dont laugh
**cardio stays the same during deload fwiw
**239.0 in this pic down like 15lbs(yeah strong fatass)

STOP LAUGHING HA

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

Thread Tools

Search Thread

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

Bookmarks

Bookmarks

Posting Permissions