I've decided that before I bring my macros down (first thing I would do is drop protein by 10-20g), I will increase my weekly cardio deficit to 2000 kcals; this will be a 500 kcal increase.
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02-06-2012, 02:50 PM #91Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-06-2012, 03:10 PM #92
- Join Date: Dec 2007
- Location: Melbourne, Victoria, Australia
- Age: 39
- Posts: 3,460
- Rep Power: 1802
bro, that vacuum is incredible in your avi!
these changes will most likely get the scale moving. Just remember to be patient and not do anything too drastic!- <30 weeks out with 3DMJ & -Berto- to the 2014 Victorian INBA Victorian Titles.
- Also, join my log on ********: http://www.********.com/AndysNaturalJourney
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02-06-2012, 04:34 PM #93
lol at the keystone light
Dont stress it on losing the weight. It's your first prep and your doing great by yourself. I would just add some more cardio, and maybe drop some more macros if weight still isnt moving, the next week.
And offseason plan looks good, i'm doing 5/3/1 right now and love it.Team 3DMJ!
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02-06-2012, 09:06 PM #94
Just got done training, will post workout soon. The pictures are taken a half hour after doing 400 kcals of cardio, so the pump is gone . Well, at least the pictures are more accurate this way. Posing still has a long way to go..
Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-06-2012, 09:14 PM #95
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
Definitely looking leaner in the new pics, dude. Keep working on that posing. You'll get it!!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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02-06-2012, 09:15 PM #96
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02-06-2012, 09:24 PM #97
Monday, February 7
Upper Body Power
Flat DB Bench
30 x 10
45 x 5
60 x 5
3 x 65 x 5
Still keeping it fairly light here, I might run 5/3/1 for this.
Supported T Bar Rows
45 x 10
70 x 5
90 x 5
3 x 115 x 5
Same as above
Close Grip Chins
BW x 9,8,7,7
I performed these ridiculously slow and controlled because I was inspired by Berto's video.
Machine Flyes
3 sets
DB Lateral Raises
4 sets
Strict DB Hammer Curls
3 sets
Elbows Flared Pushdowns
4 sets
Saw Evan Centopani do these, tried them, and I don't ever wanna go back to normal pushdowns haha.
Cardio: 400 kcals of MISS. 200 on the treadmill and 200 on the elliptical. I was furious that the stationary bikes were taken, so I broke up the cardio just to make things interesting.Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-06-2012, 09:26 PM #98
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02-06-2012, 10:06 PM #99
5/3/1 Deadlifts
Deadlifts are my new lower power movement, at least for a month or so, and I've been read up on 5/3/1 so much that I'm gonna implement it for deads. I've pulled 275 for 10 before, but I could probably only get 8 or so at the moment. This will give me a 343 full 1RM, so I'll use 308 as my base number. Here's what tomorrow looks like:
Deadlifts
125 x 5
155 x 5
185 x 3
200 x 5
230 x 5
260 x 5Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-07-2012, 06:58 AM #100
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02-07-2012, 10:32 AM #101
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02-07-2012, 10:42 AM #102
Tuesday, February 7
Lower Body Power
Holy tits batman!! This was the hardest cardio I've ever done. I literally wanted to drink my Aminocore after the last interval, but would've thrown up had I done so. Cranked it up to the maximum setting (25) on the stationary bike for the intense periods so that I could barely get 15 seconds. I just did 20 minutes as stated, so I only burned 275 calories. However, I figure that the intensity and its prolonged effects made up for the calories not burned during the actual session itself.
Deadlifts
125 x 5
155 x 5
185 x 3
200 x 5
230 x 5
260 x 4
I had one more in the tank on that last set, but I didn't want to risk sacrificing form. Turns out my pulling strength has decreased significantly...I'll just have to suck it up and accept that my max went from ~366 to ~297. I will re-start 5/3/1 on deadlifts next week.
Smith Machine Box Squats
135 x 10
185 x 10,10
205 x 10
225 x 8
I feel so much more comfortable box squatting, free weights or not. This will all change in the offseason!
Calf Raises on Squat Press
2 PPS x 10
4 x 3 PPS x 10
Lying Leg Curls
3 x 90 x 8
Nice smooth reps here with a hold/squeeze at the top.
Leg Extensions
4 x 130 x 8
Same as above.
Cardio:Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-07-2012, 11:34 AM #103
Dont stress some of the strength loss, it'll happen. But for 531, last set is supposed to be all out as many reps as you can do I believe. That's how I have been doing it. An example would be like, last week my bench sets were like this..
Warm up
135X5
155X5
175X10 (all out set, as many as I could)
And yesterday my benching went like this
Warm ups
165X3
175X3
185X10
And than next week itll be
Warm ups
155X5
175X3
195X As many as I can do
Deload on the fourth week.
But you are prepping, so idk if you would want to go to failure, or just go a rep or so shy of failure. I know if you do a quick search in the powerlifting section, you can find his e-book, and itll give you the percentages to use and all that.
Also, for the pictures, you are definitely looking leaner, just keep at it and you'll get there, good job!Team 3DMJ!
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02-07-2012, 12:00 PM #104
Looking leaner man! Shoulders are looking more striated, and your overall arm/shoulder separation is looking better. Keep up the good work!
Team Mustache
Follow my contest-prep log. It's mustache friendly!
http://forum.bodybuilding.com/showthread.php?t=137576793
Add me on ******** so we can be muscle friends!
http://www.********.com/logan.carrington
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02-07-2012, 04:48 PM #105
I've read the articles so I do know how the program works. I know the last set should be "5+" but since I am doing PHAT, which comes with a lot of extra volume compared to BBB, I figured I would just do the three sets.
Thanks!
You should see me in the gym with a full pump, shoulder striations are getting crazy!Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-07-2012, 05:45 PM #106
Update!
Training:
Monday: Upper Body Power
Tuesday: Lower Body Power
Wednesday: Off
Thursday: Back & Shoulders Hypertrophy
Friday: Lower Hypertrophy
Saturday: Chest & Arms Hypertrophy
Sunday: Off
My power movements are flat dumbbell presses, supported t bar rows, military press (done on back and shoulders hypertrophy day), and conventional deadlifts. I will do 5/3/1 for these lifts, but I will not do the extra reps on the last set. I also may do 5x10 @ 50% instead of the speed work in BBB fashion.
Nutrition:
40/180/200 Sunday-Friday
35/390/150 Saturday
Cardio:
2000 kcals/week consisting of a combination of MISS and HIIT on the stationary bike. The HIIT will be on off days, no cardio will be performed on leg days, and MISS will be performed after upper body workouts.
Monday: 400 kcals MISS
Tuesday: Off
Wednesday: 400 kcals HIIT
Thursday: 400 kcals MISS
Friday: Off
Saturday: 400 kcals MISS
Sunday: 400 kcals HIIT
Supplements:
Universal Ultra Whey Pro
AllMax Isoflex
AllMax Aminocore (18g during training)
AllMax Green Tea Extract (500mg/day)
AllMax Caffeine Pills (400mg/day)
ON Fish Oil (2/day)
SAN Fierce
CL Orange Triad (6/day)Last edited by Incubusfan18; 02-07-2012 at 06:08 PM.
Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-07-2012, 09:00 PM #107
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
It's definitely a good thing when people are asking you questions like "Are you ok?" and "Have you had the flu recently? Your face looks really skinny" lol. I like the new cardio plan. Near the end of prep I was doing six 500 cal sessions and some HIIT. It was hell
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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02-07-2012, 09:17 PM #108
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02-08-2012, 08:12 AM #109
I just saw some pictures from two years ago at the show I will be competing at. These guys are big, so I'm gonna have to bring the best conditioning possible. For those interested: http://www.metrolandchampionships.co...casa&Itemid=74
Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-08-2012, 10:22 AM #110
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02-08-2012, 11:21 AM #111
I was actually thinking of doing both, what do you think? Time to bring the nasty conditioning!
I'm also thinking of refeeding after every three days. So if I refeed tomorrow, next refeed would Monday, then Friday, etc. Thoughts? If this even has a slight chance of slowing my fat loss, I won't do it, but I read that as dieting progresses, leptin levels dive lower and lower, make more frequent refeeds useful. Any truth in this?Last edited by Incubusfan18; 02-08-2012 at 11:45 AM.
Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-08-2012, 07:39 PM #112
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02-08-2012, 08:02 PM #113
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
If they allow crossovers from novice to open, I would say go ahead and do it. Some extra stage time and experience
Mirin' them arms*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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02-08-2012, 08:10 PM #114
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02-08-2012, 10:41 PM #115
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02-09-2012, 09:59 AM #116
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02-09-2012, 10:01 AM #117
Refeed Update!
Refeeds have been once a week on Saturdays up to this point, but I'm gonna refeed today!
Originally Posted by Layne NortonBulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-09-2012, 04:00 PM #118
glad i stumbled upon this log, making some quality progress man. My body is the same way life alot of others where legs and glutes are the last thing to come in. Like everybody else has been saying keep hitting it hard man, you still have a good amount of time to make some good improvements.
This is the comp that is going to be in Albany right? I am definitely planning on being there. I know they have a posing class on the 28th Feb that looks like it should be good at a local YMCA that you should def check out to get some extra pointers.
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02-09-2012, 05:44 PM #119
Thursday, February 9
Had a big bowl of cheerios with splenda and skim milk, and two english muffins with strawberry jam about 45 minutes before I trained. Sick workout today, definitely my favorite workout on the PHAT split.
Back & Shoulders Hypertrophy
Military Press
45 x 5
55 x 5
65 x 5
70 x 5
80 x 5
90 x 8
Starting 5/3/1 on this. Do you guys pause and rest the bar on your clavicle in between reps, or do you just keep going (touch and go)?
Straight Arm Cable Pushdowns/Pullovers
3 sets
Awesome MMC here, had a sick lat pump after only 3 sets, last one was until failure.
Wide Grip Chins
BW x 10,9,8,8
These were harder than I thought after doing the isolation work.
Underhand Chins
BW x 7,6,6
I was dead after those wide grip chins, could only muster a few of these each set, but every rep was deadhang with a squeeze at the top.
DB Lateral Raises
4 x 17.5 x 10
DB Rows
60 x 12
70 x 10,8
Seated Rope Facepulls
3 sets
Machine Rows
2 sets
Neutral grip on these.
Cable Behind-The-Back Shrugs
2 sets
Cardio: 420 calories of MISS on the stationary bike.
Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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02-09-2012, 06:34 PM #120
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