2012: Year of the novice bodybuilder - Parallel Journeys - Moses with 3DMJ

[andyboi]

Holy PR! Keep going, Moses!!!!

LOL'd @ the 20% of your carbs from pop tarts. For me, 1 pop tart represents 1/6th of my total fat for the day I miss them!

[anuragp122195]

Damn Moses you got some mad depth on those squats.
Sick last rep grunt btw. Your facial expressions are priceless.

[DTrulez616]

Damn, those Squats are money. You get so deep. Great job on the PR. It shows that youre mentally into your prep when youre hitting PRs in a calorie deficit on a high volume routine. Lower Power will always be the most intense session.

[snrygo]

son, today i am facking proud. that squat PR will let you blow past 3pps if you ever wanted to go for a rm

[Dexter3000]

Great video, very nice squats! congrats on the PR!

also, I couldn't resist lol:




j/k there's some of that on my playlists as well hehe.



edit: btw about the rows, I completely understand and it makes sense, was just sharing some thoughts, no hate

[oats_addict]

Looks like the cal drop has made an impact already! 180's!

[Shazriki]

Holy PR! Keep going, Moses!!!!

LOL'd @ the 20% of your carbs from pop tarts. For me, 1 pop tart represents 1/6th of my total fat for the day I miss them!

Thank a bunch Andy, you know I'll keep pushing until I get pinned!

Yea man I can't imagine what you're going through on the low fats right now. It's easy to take fat for granted when you have enough to play around with but when it starts to become the limiting factor you start to notice how quickly you can run out.

Damn Moses you got some mad depth on those squats.
Sick last rep grunt btw. Your facial expressions are priceless.

Cheers bro that's how I roll. Yea lots of grunting and contorted facial expressions, sh!t wasn't easy

Damn, those Squats are money. You get so deep. Great job on the PR. It shows that youre mentally into your prep when youre hitting PRs in a calorie deficit on a high volume routine. Lower Power will always be the most intense session.

Thanks a lot Zack. The adjustments I made to the basic PHAT template are helping A LOT with respect to being able to lift properly and hit PRs. I probably would have whittled myself down by the end of the first week otherwise. It also helps that my lower power session is right after my refeed day, so even if my refeed macros get dropped it will STILL be the best workout of the week (after upper power where I have a full weekend of rest).

son, today i am facking proud. that squat PR will let you blow past 3pps if you ever wanted to go for a rm

Thanks bro. In actual fact my previous 1rm PR was 319 which I'm pretty sure I could do for reps now. I think my 1rm has actually gone up a lot but I don't want to test it out just now due to the limited recovery.

Great video, very nice squats! congrats on the PR!

also, I couldn't resist lol:



j/k there's some of that on my playlists as well hehe.

edit: btw about the rows, I completely understand and it makes sense, was just sharing some thoughts, no hate

Thanks man! I'm disappointed though, I can't see the pic I assume it had something to do with the choice of music? I like my dubstep

Oh don't worry man, I love people picking out flaws/inconsistencies of my form, it forces me to be more critical. Seriously, don't stop! I was just saying that based on the way I execute the lift I don't see it as bad-form, or even off-form, it's just a quirk of mine.

Looks like the cal drop has made an impact already! 180's!

OH YEAH and a new low today!

[bigryan03]

Not posting in here nearly enough. Just want to say I have been following and keep up the amazing work. You have a great work ethic and know what needs to be done and get right onto it. You will go VERY far, just keep at it, day by day
Enjoy the journey, because it really flies by. All the struggles and challenges, take it in and embrace the crap out of it haha.

[vitornoob]

Yes now I remember, in EU the blue package are the crispy variety. But yea they're pretty tasty too. Lol Germany and Pretzels, don't remind me. Brb memories/nightmares of me wasted as fcuk at 8am in Oktoberfest with nothing but steering-wheel sized pretzels and litres of beer to consume until 10am.. Actually it was pretty good

Yup...went to buy some, but was crispy...

luulz, pretzels <3
Actually the whole city during the Oktoberfest is like that


btw, gratz for the PR, looking great, I think that Jason has already pointed about your Squat and leaning a bit forward, right?
40g in Poptarts? looool, how many pop tarts is that?

[dchan8]

Thinking back, I realised that you said your sriracha was the 'extra hot' variety. Is it the Chili Garlic Sauce (paste) by Huy Fong?

[Shazriki]

Not posting in here nearly enough. Just want to say I have been following and keep up the amazing work. You have a great work ethic and know what needs to be done and get right onto it. You will go VERY far, just keep at it, day by day
Enjoy the journey, because it really flies by. All the struggles and challenges, take it in and embrace the crap out of it haha.

Ryan my man it's good to hear from you, thanks a lot for the words, means a lot coming from yet another person who has walked the path! You're putting in some serious work too and loving the vlog updates. The last line especially got to me and as a result, I'm actually enjoying being hungry now! Strong masochism haha.

Yup...went to buy some, but was crispy...

luulz, pretzels <3
Actually the whole city during the Oktoberfest is like that

btw, gratz for the PR, looking great, I think that Jason has already pointed about your Squat and leaning a bit forward, right?
40g in Poptarts? looool, how many pop tarts is that?

Thanks man! Yea I definitely appreciate Jason's feedback but it's not something I'm going to actively address beyond what I'm doing now (foam rolling and RDLs). The fact is my squat is going up in good form, and that's all I really care about! Definitely not dropping the weight hah.

Yea dude, a standard pop tart is on average 35g CHO, 5g fat, 2g pro so a single poptart does nearly make 1/5 of my intake! Still the boost in performance they provide makes them worth it. At the end of the day we do what we do to enable us to lift.

Thinking back, I realised that you said your sriracha was the 'extra hot' variety. Is it the Chili Garlic Sauce (paste) by Huy Fong?

Yup that's the one! And damn do I love it.

[Shazriki]

Day 86: 14 weeks, 4 days out

Solid day of work today, felt pretty good too. I was expecting more DOMS from the first two workouts of the week due to reduced cals but it was just fine. Could have something to do with me starting to take xtend mid-fast on off days as well. Cardio felt surprisingly easy in the afternoon as well, feltgoodman!

It was weird though, while I was out and about I felt fine but as soon as I got home I absolutely crashed. Spent a couple of hours straight watching crap on TV before making dinner etc. Works out though, as long as I can maintain energy during the day that's all that matters!

Morning weight

188.8 - new low!

Cardio

Elliptical Trainer:

0:37:36 || Moderate
501kcal burned

Nutrition

226P/203C/49F

Baked curried veggie/turkey topped with cheese

Recipe below, this was nuts




200g ground turkey
200g mushrooms
1 green pepper
1 onion
150g broccoli
150g cauliflower
40g cheddar, grated
60g quark
200g chopped tomatoes
25g sriracha
10ml soy sauce

Preheat oven to 175C (350F). Stir fry turkey, 3/4 of the mushrooms, the onion and green pepper together. Add turmeric, ginger, garam masala, cumin, coriander, galric, chili, salt and pepper. Stir in chopped tomatoes, quark, sriracha, and soy sauce. Add a splash of water to loosen the mixture up a bit. Cut up broccoli, cauliflower and the rest of the mushrooms and line a baking dish with them. Pour over stir fry mixture and top with grated cheese. Bake for ~40 mins.

Going to make this again tomorrow maybe with some shirataki noodles

[snrygo]

Food: orgasmix
Weight: barreling down
Log status: MURDER

[vitornoob]

must no f....oh, to late!

I will be doing this this weekend, no doubt!

gratz for the new low

[Shazriki]

Food: orgasmix
Weight: barreling down
Log status: MURDER

Thanks Matt! Log status murder... I like that. Especially since I feel like death today.

must no f....oh, to late!

I will be doing this this weekend, no doubt!

gratz for the new low

Haha Glad you liked it! Certainly one of my better creations I must say. And thanks, just a shame the new low didn't stick, ah well!

[Shazriki]

Day 87: 14 weeks, 3 days out

Yet another solid session in the books. I actually kind of surprised myself, because I wasn't really feeling it this morning. I woke up to a strange water fluctuation and felt pretty tired so from the get go I wasn't emotionally in the right place for a great workout. Still I managed to produce some good intensity in the weight room, and hit a couple more PRs. I've decided that upper hyper is the hardest workout of the 4 I do each week now. You start off nice and strong with some DB presses and 1-arm rows, then things get a little tough after DB bench, and then things get plain rough after lat pulls. At least for me hehe. It's probably to do with the dieting too but let's just say that I'm glad my deload is coming up next week. Still it is a FUN workout. Definitely something to be said for variety of exercise.

For the deload I will probably chop everything by 50-60% and I may even reduce the sets I do to make sure it's a really, really easy week. Kind of like an all or nothing for recovery purposes.

In other news I went to the post office today to pick up the package I missed yesterday.. Yep! It was the banana nut, fish oil, caffeine and some useless pre-WO supplements they gave me. I suppose I can't complain given that they were 'free' samples, but a creatine blend and a satchet of colored sugar crystals they claim is a pre-WO... c'mon now, give me some jack3d or something with some gas in it.

Banana nut is awesome though, it has entered my top 3 flavors along with XF UP2.0 cinn roll and LCP. It is some freaking tasty sh!t.

Tomorrow is lower hyper and some more high rep deadlifts. LETS DO IT.

Morning weight

190 - fuk, on the plus side im looking leaner

Training

Seated Dumbbell Shoulder Press:

60.5 lb x 12 reps
60.5 lb x 12 reps

One-Arm Dumbbell Row:

88 lb x 10 reps PR
88 lb x 10 reps
88 lb x 10 reps
88 lb x 10 reps
Two-sets each side

Dumbbell Bench Press:

77 lb x 8 reps
77 lb x 8 reps

Close-Grip Front Lat Pulldown:

170.5 lb x 12 reps
170.5 lb x 4 reps
170.5 lb x 4 reps
170.5 lb x 3 reps
Myo-reps

Dumbbell 2-Arm Triceps Extension:

60.5 lb x 10 reps PR
60.5 lb x 10 reps

Barbell Curl:

77 lb x 9 reps
77 lb x 9 reps
77 lb x 9 reps

Dumbbell Side Lateral Raise:

22 lb x 13 reps
22 lb x 13 reps
22 lb x 13 reps

Elliptical Trainer:

0:11:00 || Moderate
~125kcal burned

Nutrition

227P/202C/48F

Someone here is dieting, who could it be?

Ground turkey, sprouts, mushrooms, green peppers with pesto and shirataki noodles



Tuna mayo made with mayonnaise, sriracha, quark, and celery on a salad of lettuce, cherry tomatoes, beet root, red peppers and carrot; topped with cheddar



Banana nut proats with banana nut pudding/sludge on top

[dchan8]

Dat voluminous werkauss. You know you're dieting when your protein intake exceeds your carb intake
Also, I read 'freaking tasty sh!t' as 'freaky tasting sh!t'. Dlsyixea tfw.

[andyboi]

banana nut? AWARE ME!!

[anuragp122195]

Good luck with the upcoming deload. And agree 100% about the Banana nut XT. I just recently got mine as well and it's literally like natural, nutty banana bread.

[snrygo]

87 days in and still setting multiple PRs per session? I am impressed!


I also need to get y hands on some ground meat ASAP!

[DTrulez616]

Man I love that Banana Nut flavor. It makes the best Proats if you couldn't tell from my log.

Fuk the scale man. As long as that person in the mirror is getting leaner everyday that's all that matters. You're still killing but a deload is always smart. You gotta be ahead of the game so you're not forced to rest.

[Shazriki]

Dat voluminous werkauss. You know you're dieting when your protein intake exceeds your carb intake
Also, I read 'freaking tasty sh!t' as 'freaky tasting sh!t'. Dlsyixea tfw.

Haha I need it bro, there's no way eat real pasta now. I barely get any fruit in apart from tomatoes because even an apple is too calorie dense right now (srs). Seriously considering dropping pop tarts pre-WO now and either eating some a little more filling for the carbs, or reducing the number of carbs altogether. Lol strong dyslexia, but to be fair it is freaky tasting.. in a good way

banana nut? AWARE ME!!

Dymatize Elite XT Banana Nut. To die for!

Good luck with the upcoming deload. And agree 100% about the Banana nut XT. I just recently got mine as well and it's literally like natural, nutty banana bread.

Thanks man. And yea that's what instantly hit me about the flavor, the banana and the nuttiness are in equal proportion. And the texture. whoa. Very good stuff.

87 days in and still setting multiple PRs per session? I am impressed!

I also need to get y hands on some ground meat ASAP!

All in a day's work son Srs ground meat is a life safer. So easy to make stir fries with etc.

Man I love that Banana Nut flavor. It makes the best Proats if you couldn't tell from my log.

Fuk the scale man. As long as that person in the mirror is getting leaner everyday that's all that matters. You're still killing but a deload is always smart. You gotta be ahead of the game so you're not forced to rest.

Oh no I could definitely tell, between your log and brendbro's I just had to try it. I'm glad I did and I'm doubly glad I got the large tub since it probably won't last long lol. Thanks man, I'm usually pretty good at disregarding the scale but between the cal drop and energy taking a swan dive I was feeling a bit meh.

I definitely want to deload. I've been prepping for roughly 11-12 weeks now without a deload. Now with the new routine in the mix it's time.

[Shazriki]

Day 88: 14 weeks, 2 days out

Posting early today because I have a friend coming over for the weekend arriving later this evening and don't want to be on that anti-social time while he's over lol. Will do an update sunday evening or maybe monday. Anyway it's going to be a fairly quiet weekend since even if I wanted to I'm pretty sure if I went out and tried to dance my legs would snap in half. Feels like that anyway. Ahh prep.

Nailed a good lower hyper sesh today. There was a bit of dragging ass in getting to the gym which was compounded by the (unknown to me) fact that buses today (good friday) are running their sunday schedule, which meant that after doing my usual smash coffee and caffeine pill combo I was left steaming at a bus stop for about 40 mins lol. No biggie, once I got into the weight room it was all business as usual. Considering background energy levels, deadlifts and leg presses felt just fine, the only issue was that I'm flat as a pancake which does play with your head slightly.

Deload next week- yes

Morning weight

189.8

Training

Sumo Deadlift:

308 lb x 8 reps
308 lb x 8 reps



Leg Press:

341 lb x 8 reps
341 lb x 8 reps

Leg Extensions:

143 lb x 12 reps
143 lb x 5 reps
143 lb x 5 reps
143 lb x 5 reps
143 lb x 5 reps
Myo-reps

Seated Leg Curl:

137.5 lb x 12 reps
137.5 lb x 5 reps
137.5 lb x 5 reps
137.5 lb x 5 reps
137.5 lb x 5 reps
Myo-reps

Seated Calf Raise:

258.5 lb x 12 reps
258.5 lb x 5 reps
258.5 lb x 5 reps
258.5 lb x 5 reps
258.5 lb x 5 reps
Myo-reps

Elliptical Trainer:

0:11:00 || Moderate
~125kcal burned

Nutrition

Will end up at around 225P/200C/50F as usual

Curried shirataki noodles with ground turkey and mushrooms; kimchi; broccoli/cauliflower mash



Happy easter and have a good weekend everyone!

[vitornoob]

Today here they are running the Sunday's schedule too, one bus every 20 mins...I also missed the bus 10 mins ago and I am waiting right now...but it was the one to go back home.

Btw...get the berries, low in calories and filling..strawberries ftw!

How much % are you planning to run in your deload?


Hnnggg...need to get this Dymatize

Have a great weekend, sir

[anuragp122195]

Sumo Deadlift:
308 lb x 8 reps
308 lb x 8 reps
[youtube]xLhC1C3mFIw

Happy easter and have a good weekend everyone!

Strong DL's! 8 reps looks pretty exerting on deadlift stamina!
And Happy easter, Moses.

Btw...get the berries, low in calories and filling..strawberries ftw!

Hnnggg...need to get this Dymatize

Berry bowls=my favorite
Get on the dymatize XT train. All the cool kids are doing it.
(Actually it's not really popular, only a few people like us have realized it's really good compared the more popularized proteins)

[dchan8]

I thought it had to do with the way Dymatize processes their protein?

[snrygo]

I thought it had to do with the way Dymatize processes their protein?

honestly, IDGAF as long asthey arent using gasoline to isolate the proteins

[Devils]

I wouldn't

a. Lean back that far at the top of the lift.
b. Drop the weight down like that, the impact is traveling back up your spine to your neck.

[snrygo]

I wouldn't

a. Lean back that far at the top of the lift.
b. Drop the weight down like that, the impact is traveling back up your spine to your neck.

I agree with a, but b is a load of ****.

Focus on your lockout being a combination of scapular retraction and posterior pelvic tilt as opposed to lumbar hyper extension

[dchan8]

honestly, IDGAF as long asthey arent using gasoline to isolate the proteins

Me neither; I'd rather not have hydrolysed protein, though, knowing how it's made.