PBateman2.....BTK.....MASS APPEAL....Cmoooon!

[Woody-5]

Badass leg session! Love those front squats. Your Quads are looking ripped!
Enjoy the trip fella

[StressMonkey]

Good gawd at those arms.

Im off to Miami this evening then Bahamas for 4 days! Dont be jelly

Hate you!

[eriram]

Gonna check out that book now! Ive got a long flight tonight....so sounds like some good reading.

Keep up with the bulk and keep pushing!

Enjoy the trip man! If you get the book, don't get the abridged mass paperback, get the unabridged FTW

[cdurflinger]

[QUOTE=PBateman2;1015118783]"TRY? I DONT TRY.

I NEVER TRY AT ANYTHING.

I. JUST. FUKING. DO. IT.

PERIOD." - Me


Damn, Striations make your quads POP. Insane volume/weight as always. Keep up the progress.
I'll be bringing those Fat Gripz to Columbus with me, let me know if you want to try them. They are supposed to imitate a fat bar which gyms never seem to have.

Chef Bob- Gotta try them Fat Gripz.
400 N High St Columbus, OH 43215 - Convention Center
714 N High St Columbus - Jenni's Ice Cream
It looks like it is .3 miles away and only takes 1 minute to get there from the Arnold.
Question is why gym do you all want to hit up?

[Juggernaut0]

Have fun on your trip Manu and be safe!

[The Solution]

Best gym to hit up is a 7 mile drive away Worthington Metro Fitness
If you go to the metro downtown by the arnold its an absolute zoo all week

Rich Lauro's Beyond LImits Training which is not far from the expo is a small gym that has everything you need, he usually runs good deals for week passes for the arnold.

[AdamWW]

You're going to love having a Super Sport gym Manu.

The one that just opened in WC is crazy nice compared to the old one I was at.

[NoLimit32]

Hey manu just a quick question, when you were in Uni how did u study without losing focus or getting distracted? i lose focus quickly in class and its hard for me to sit in one spot and study. Did you take adderall or something to focus in your school? If not what advice would you give me to succeed in uni? Im a business/ acc undergrad

[DirtyRobot]

Hey manu just a quick question, when you were in Uni how did u study without losing focus or getting distracted? i lose focus quickly in class and its hard for me to sit in one spot and study. Did you take adderall or something to focus in your school? If not what advice would you give me to succeed in uni? Im a business/ acc undergrad

Not Manu, but... when studying, try the Pomodoro technique. I use focus booster as my timer. I've trained myself so that the tick tick tick sound effect immediately puts me into "be focused" mode, whether for studying, writing on my thesis or writing for ****s, working, whatever.

I really like StudyHacks.com. Long story short: I've found learning to focus is just a skill you learn to do. Anyone who says they're good at multi-tasking is lying (probably to themselves). Turn off **** like cell phones and don't answer texts (especially if you're in the middle of a Pomodoro!). Turn on Mozart or a study music soundtrack, or ambient noise, or something like that, and be consistent, so you train your brain to get into focus mode or whatever.

Also, one of the things you'll notice about studyhacks is that the guy's big on efficiency. Most people who succeed in school don't even spend that much time on their school work. But good golly do they know how to use their time well. Two hours a day, really focused, and you can get a ton done, if you're doing things right. Most people who say they spend oh so much time on blah blah blah really spend it surfing facebook and pretending to work hard.

Finally, take advantage of the fact that there are a whole bunch of free online learning tools for virtually every degree out there. Like, MIT open courses, and things like that, where you can supplement your prof's lectures with other ones. And the thing about the other ones is you can watch at 2x speed so you don't get bored. (I use VLC, speed is under "Playback.")

[DirtyRobot]

Also: request for people in the thread -- does anyone happen to have a link to one of Manu's posts where he goes into his history a little bit? I seem to recall there being a really good post by him where he briefly talks about things like his training early on in his transformation (3-day/per week split originally...? etc.). I think it was in response to someone saying he couldn't possibly be natural, but I can't find the post.

[btr1208]

Manu curious as to how you eat while on vacation.. Do you plan out foods and pack some stuff up? I am heading down to Orlando for a week in March and am trying to decide what to do. I was considering buying groceries for the week down there but anytime we go out to eat (maybe 4 times total because we spend most of the time at the condo poolside) not give a fuk.

Curious as to how you do it as you seem to travel quite a bit.

Sure you enjoyed the groove cruise!

Arnold right around the corner... yeeeeeaaaahhhhh buddy!

[The Solution]

Also: request for people in the thread -- does anyone happen to have a link to one of Manu's posts where he goes into his history a little bit? I seem to recall there being a really good post by him where he briefly talks about things like his training early on in his transformation (3-day/per week split originally...? etc.). I think it was in response to someone saying he couldn't possibly be natural, but I can't find the post.

Check his previous journals. But this is correct.
Lifted 3x a week full body, and just ate ate ate.

[AntonioWright]

Manu curious as to how you eat while on vacation.. Do you plan out foods and pack some stuff up? I am heading down to Orlando for a week in March and am trying to decide what to do. I was considering buying groceries for the week down there but anytime we go out to eat (maybe 4 times total because we spend most of the time at the condo poolside) not give a fuk.

Curious as to how you do it as you seem to travel quite a bit.

Sure you enjoyed the groove cruise!

Arnold right around the corner... yeeeeeaaaahhhhh buddy!

Flexible dieting my friend. I have been traveling more than usual, and I practice flexible dieting. There is no point in stressing over food. Make mindful choices and you will be fine.

[audieswu]

Flexible dieting my friend. I have been traveling more than usual, and I practice flexible dieting. There is no point in stressing over food. Make mindful choices and you will be fine.

Sup AW!!! I agree man I just adopted to this concept this year and loving it. I stopped making things so complicated and just execute the plan. Made my life and cutting so much easier.

[The Solution]

Sup AW!!! I agree man I just adopted to this concept this year and loving it. I stopped making things so complicated and just execute the plan. Made my life and cutting so much easier.

Always good choices in super markets, eating out etc.. just got to be wise and do the best with better choices. Ask for no butter or seasonings when eating out. Cook in Cooking spray etc.. will help ya.

[audieswu]

Always good choices in super markets, eating out etc.. just got to be wise and do the best with better choices. Ask for no butter or seasonings when eating out. Cook in Cooking spray etc.. will help ya.

Yeah Bob I agree

[AdamWW]

Manu, ate at a spot in downtown SF called Wayfare Tavern. Really Really solid eats. You must go! Fried chicken was amazing.

[btr1208]

Flexible dieting my friend. I have been traveling more than usual, and I practice flexible dieting. There is no point in stressing over food. Make mindful choices and you will be fine.

Sup AW!!! I agree man I just adopted to this concept this year and loving it. I stopped making things so complicated and just execute the plan. Made my life and cutting so much easier.

Always good choices in super markets, eating out etc.. just got to be wise and do the best with better choices. Ask for no butter or seasonings when eating out. Cook in Cooking spray etc.. will help ya.

Yeah Bob I agree

Really does make sense and seems a lot easier. Especially while on vaca! Plus I am bulking so can not really go wrong!

Thanks fellas!

[btr1208]

The good people at Coldstone always like to make sure I am bulking properly!

My shop recently got oatmeal cookie batter

I did that with cookie dough and fudge. Simple yet effective!

[The Solution]

Oatmeal Cookie Batter? Forever jealous..

only 2 mix-ins? Son??
get at least 4!
Toss some PB Cups and White Chocolate Chips = WINNING!

[btr1208]

Oatmeal Cookie Batter? Forever jealous..

only 2 mix-ins? Son??
get at least 4!
Toss some PB Cups and White Chocolate Chips = WINNING!

I asked for it a month or so back and they did not have it. Then a couple of weeks ago when I went in there, BOOM there it was!
The last time I went PB cups, whipped cream, graham cracker and choc chips. Decided to go a with a simpler approach this time. Do not get me wrong.. I LOVE my mix ins!

Oatmeal cookie batter is a good alternative for somebody as myself who has no access to B&J OCC unless I want to drive an hour.

Will give white choc chips a try next time. I feel they could add to the overall aesthetics of the ice cream itself haha

[PBateman2]

Wow......
Manu is gonna need one of them wheelchairs at the airport to make it to the gate. Good luck walking.
Strong ass leg session! Just crazy.

Enjoy Miami and the Bahamas! Sounds awesome.

Thanks, Tom! Man my legs were sore a good 4-5 days. Felt awesome!

Keep working hard!

Quad sweep looks bigger Manu, and the Striations are icing on the cake

Did someone say cake?

Yes in the BTK we have that and eat it too


If you wanna train at the arnold and grab a bite of dinner+ice cream, you know i am down Manu,

Keep in touch and we will make it work, but i know your work schedule and its insane, are you having any photoshoots or meetings at the Arnold? I know you are a business guy by nature and i have no idea what your schedule looks like.

Lets try and plan something.

KEEP KILLING IT.

Im still planning on going to the Arnold....I'll know for sure by early next week. We'll definitely meet up!

I dont have any shoots scheduled until this summer. So Im playing the size game now! Eat, eat, and eat some more. Training on another level. Full of anger.

Keep bustin ass, Bob!

BEAST MODE on Leg day bro!! Dam Hacks, then Leg press, then lunges and killed it with 295's for reps on Front squats!!!

Thanks, Audie! Legs and back FTW....all I really care about.

How are things with you? Hope all is well!

Keep KILLIN SHYT!

Enjoy the cruise! Much earned R & R

Thanks, Ryan!

How's training? That Super Bowl was nuts! SF though will be dominant for years to come.

Badass leg session! Love those front squats. Your Quads are looking ripped!
Enjoy the trip fella

Thx, man! Football and the stairstepper keeps my legs in shape. Love the stamina/endurance aspect as well.

Good gawd at those arms.



Hate you!

Hahha! Thanks, Stress!

Hope all is well!

Enjoy the trip man! If you get the book, don't get the abridged mass paperback, get the unabridged FTW

I did get the unabridged version but had to order online. My plan is to knock out the book this Fri-Sun. Ive got nothing planned except train, eat, and sit on my ASS...lol.

[QUOTE=cdurflinger;1015529583]

"TRY? I DONT TRY.

I NEVER TRY AT ANYTHING.

I. JUST. FUKING. DO. IT.

PERIOD." - Me


Damn, Striations make your quads POP. Insane volume/weight as always. Keep up the progress.
I'll be bringing those Fat Gripz to Columbus with me, let me know if you want to try them. They are supposed to imitate a fat bar which gyms never seem to have.

Chef Bob- Gotta try them Fat Gripz.
400 N High St Columbus, OH 43215 - Convention Center
714 N High St Columbus - Jenni's Ice Cream
It looks like it is .3 miles away and only takes 1 minute to get there from the Arnold.
Question is why gym do you all want to hit up?

THx, bro!

Have fun on your trip Manu and be safe!

THx, man!

You're going to love having a Super Sport gym Manu.

The one that just opened in WC is crazy nice compared to the old one I was at.

Super Sport opens March 03. CANT WAIT!

Hey manu just a quick question, when you were in Uni how did u study without losing focus or getting distracted? i lose focus quickly in class and its hard for me to sit in one spot and study. Did you take adderall or something to focus in your school? If not what advice would you give me to succeed in uni? Im a business/ acc undergrad

Oh pretty simple for me. I dont study, I dont educate myself, then no life. I dont eat. I dont live. Thats how I looked at it. That's all the motivation I needed.

Mommy and Daddy wont always be there....so better buckle down and focus. If you think its a physiological issue then may want to get evaluated by a physician.

Once I turned 18yrs old....my Dad said go and do something now with your life. I was on my own. I thank him for that. It helped me become who I am today.

Also: request for people in the thread -- does anyone happen to have a link to one of Manu's posts where he goes into his history a little bit? I seem to recall there being a really good post by him where he briefly talks about things like his training early on in his transformation (3-day/per week split originally...? etc.). I think it was in response to someone saying he couldn't possibly be natural, but I can't find the post.

Ive made a ton of great posts....hahahhahahahah! Lol...JK.

Basically what Bob said....I trained 3-4x/week...ate....lots of heavy compound movements and did this for OVER TWO YEARS.

I laugh hard when I see people bulking for 3-4 months then cut...especially noobs. Really? Jesus.

Manu curious as to how you eat while on vacation.. Do you plan out foods and pack some stuff up? I am heading down to Orlando for a week in March and am trying to decide what to do. I was considering buying groceries for the week down there but anytime we go out to eat (maybe 4 times total because we spend most of the time at the condo poolside) not give a fuk.

Curious as to how you do it as you seem to travel quite a bit.

Sure you enjoyed the groove cruise!

Arnold right around the corner... yeeeeeaaaahhhhh buddy!

I eat what I want and in moderation. I have plenty of self control and nutritional knowledge so this is not an issue for me. Like AW said, flexible dieting. This isnt my career and diet/training will never dominate my life. Thats how I treat it.

Check his previous journals. But this is correct.
Lifted 3x a week full body, and just ate ate ate.

Right ONNN!

Flexible dieting my friend. I have been traveling more than usual, and I practice flexible dieting. There is no point in stressing over food. Make mindful choices and you will be fine.

^This!

Manu, ate at a spot in downtown SF called Wayfare Tavern. Really Really solid eats. You must go! Fried chicken was amazing.

Noted! Will google and go check it out! Thx, Adam!

The good people at Coldstone always like to make sure I am bulking properly!

My shop recently got oatmeal cookie batter

I did that with cookie dough and fudge. Simple yet effective!

PURE SEX!

[PBateman2]

"Strive for perfection with the anger that you know you will never achieve it" -Anon


Never satisfied. Never will be. Have to get better. Will get better. Always room to be better.


02/06/13.

Im baaaack! Now it's ONNN. Another level.

BACK TRAINING....Up at 2:15am and at the gym right at 3:00am.

Folgers (3.14 gulps) and out the door.......

CRIME SCENE....


1.) PULL-UPs (Pronated Grip) - YUUUUUUUP! Used my bodyweight + 75lbs hangin from my waist. Reps ranged from 6-8 for 4 sets. YESSSSSSSSSSSSSSSSSSSSSSSSSSS!



2.)PULL - UPS (Supinated Grip)- (Bodyweight plus 35lb plate)- 3 sets; 9-11 reps. Really stretch at the bottom. Increase in reps!


NO GAMES........Rows...Rows...and more Rows.....that's all I do....that's all I know.....REAL WORK....

GET. WIDE. SON.



3.)MANU BARBELL ROWS (Overhand Grip).... -

I row what you deadlift. Uh-oh..

Now at 470lbs. Runnin your ass down......

Did 3 sets and reps ranged from 6-8. MENTAAAAAAAAAAAL.

NO SILLY ASS RACKS!!!!!!!! NEVAAAAAAAAAAAAAAAAAAAAAAAA! It's LAW.

Its comin off the floor then I row the shyt out of this silly. ass. weight.


4.) MANU T BAR ROWS (used barbell - corner of gym) MORE REAL WORK! NINE PLATES....

I used 450lbs and 4 sets. Got 7 clean reps on the first two sets, 6 reps on the third set and 6 reps on the last set. INcrease in reps..!


5.)Pull-Ups (Close-Grip Grip) - 4 sets with BW+35lbs. Yeah you read that right. Right here in the freakn session. Got 8-10 reps on each set. Nice, slow, and controlled.

BOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOM! CMOOOOOON!


Tired? LOL. Yeah heard that....What's that? ALL DAAAAY. I GO ALL. DAMN. DAY. Never ever tired. EVER.


6.)MANU DUMBELL ROWS - So I move this deeper into my routine. Just to make me suffer a bit more. Cough a little bloodd. Here I did 3 sets.....145lb DBs....First set got 17 reps, second set got 16 reps.....and then......14 reps on the last set!

No. SILLY. ASS. RACKS. PLEEEEEASE.....


7.)PARTIAL DEADLIFTS - SEVENTH EXERCISE. DEEP IN THE ROUTINE. BISH.


So I did 485lbs...

I see 485lbs on the floor and the shyt is going up....

1st set got 8 reps with 485lbs

2nd set got 6 reps with 485lbs.

3rd set.......got 4 reps!

Got the reps up!


Im not done. Your done.......MACHINE.......

8.) HYPEREXTENSIONS with a 35lb plate - 4 sets/12 reps. Hold (contraction) here as well and bring upper body parallel to the ground.

9.)WEIGHTED HANG - Got my time up the last couple sessions! Hanging with my BW + 90lbs. Nailed 3 min. 15 sec. Then did it a second time and hung for 2min 30 sec.


What now? MFB-8. Im not playin. This is BLEEEEEEEEEEEEED....

10.) DB Pullovers on a Decline Bench - PRRRRR! - Used 100lb DB and EIGHT SETS...yes....EIGHT DAMN SETS. So seven sets with 30-45 second rest between each set, 6-8 reps, and killin this shyt. Then for the EIGHTH set grabbed a 90lb DB and got 5 reps.

Love back training....my kinda training.





Up close and personal

TRAIN HAAARD!



Diet: 4,700-5,000 cals for today.

Meal #1 - 8 whole eggs, 20oz chocy milk, 3 large blueberry pancakes (about 6-7 inches in diameter), 8 oz greek yogurt with pineapple.

Meal #2 - 12 oz ground beef and about 4 cups of pasta. Lotsa spaghetti sauce. Small salad.

Meal #3 - 2 scoops XF 2.0 Cinnamon Roll, 2 packets of Cinnamon Swirl Oatmeal, and 2 bananas - proats

Meal#4 - 10oz Filet Mignon, 8oz sweet potato, green salad, and 2 ice cream sandwiches.

[Woody-5]

Welcome back!
Hellacious back session!
Those rows are huge!!!

[determined4000]

Curious why you dont DLift 1st?

[AntonioWright]

Impressive! I see you simplified your nutrition.

[fittofattofit]

470lb rows, 450lb T-bars and loads of 485 deads!
Still killing it Manu --- over 200lbs and shredded. Mirin' those drain-pipes on your arms

[Radio89]

Impressive! I see you simplified your nutrition.

This!!

[AntonioWright]

Sup AW!!! I agree man I just adopted to this concept this year and loving it. I stopped making things so complicated and just execute the plan. Made my life and cutting so much easier.

Glad I could help. However, thank Alberto Nunez, Eric Helms and 3DMJ.

[The Solution]

If you are getting to the ARnold. and you know. You best shoot me an email so we can work out a time to meet up at the expo or even train. Would be an honor to meet ya!