Bigmac73nh's General Meatheadery Log

[Bigmac73nh]

GENERAL BACKGROUND STUFF

-Stats-

I'm 5'8" and sitting at around 205 right now. I think every other measurement in my bodyspace is wrong lol. I'm not a big believer in measurements anyway, too many day-to-day fluctuations and I don't really think they matter as much as overall look. Will post some progress pics once I have enough posts.

-Training History/Goals-

Been training at various levels of intensity for pushing 9 years now- got really serious over the past year. I'm kind of a performance bodybuilding guy, and would like to compete at least once in both PL and BB, but I'm also starting law school in the fall so I'm not quite sure when I'll end up doing either. I'll update if I make moves on either front. Presently I'm just working on bringing up weak points while getting leaner. Haven't touched any kind of gear to date, would prefer to keep the discussion in here to the legal side of things though.

-Current Plan-

Training-

I'm running a 5 on 2 off split, broken down as follows...

Day 1: Performance Work (pretty much just giving myself a chance to SFW and work strength once a week so I get it out of my system and can chill out on the weights/focus on feel and pump every other day)
Day 2: Chest/Shoulders
Day 3: Back
Day 4: Legs
Day 5: Arms

Every morning I'm hitting 20 min of FMC, just LISS stuff. Weight workouts happen in the early evening. I squat at least 4 times a week (varying intensity) and do a little core work every day I'm in the gym. Other than that, training is inspired by John Meadows, Christian Thibaudeau, and my own experimentation.

Nutrition-

Carb Backloading. I avoid gluten and try to keep my protein to whole food sources (I get ~20g from whey iso in two daily Keifer coffees, but avoid it otherwise). Macros are roughly as follows...

Workout Days: 200-225g protein/80-100g fat (mostly from meat, so some variation based on cut)/200-300g carbs (usually on the low end, I jack it up and force feed if I'm particularly beat after the gym to help recovery)

Off Days: 200-225g protein/fats uncounted (always eat some with my protein sources, eat until I'm full)/trace carbs only

Workout Nutrition is as follows...

20 minutes preworkout: 5g creatine monohydrate/1 Humapro
During workout: 2 Humapro
30 minutes postworkout: 2 caps Glycobol
60 minutes postworkout: 2/3 scoop Gatorade (~40g carbs)/1 Humapro
120 minutes postworkout: commence backload feasting

Other supplementation is limited to vitamin C, fish oil, fiber, and stims. Do NOT use a preworkout stim mix at the moment.

Feel free to hit me with any other questions.

[Bigmac73nh]

Here are my workouts from earlier this week:

6/25 Performance Work

A1. CG Bench Press

135x8
185x8
205x3
225x3
245x3
275x3
295x3
315x2 setup was good, double was smooth. held it at lockout for a sec after rep 2 and was debating going for another 1-2, but I decided to play it safe and rack it. next week.

275x3 cluster triples (10 sec rest between clusters) need to stay tighter on these

A2. BPA 9x1 slow reps

B. Box Squat

45x8
135x8
185x8
225x3
275x3
315x3
365x3 PR
405x3 PR cut it there, felt heavy enough for the day

315x5 cluster triples (10 sec between clusters, no rack) sat back a little too much and the feet came off the ground on the second to last rep lol, got it under control though. otherwise nice and smooth.

C1. 360 Degree Windshield Wipers (ran C1+C2 back to back as a continuous circuit for all 6 sets)
3x3 LR
C2. Band GM 3x15

--------------------------------------------------------------------------------------------------------------

6/26 Chest/Shoulders

A. Squats 45x8, 135x8, 185x8, 205x8 Beat up from previous day's box squats, kept them light

B1. Plate Squeeze Press 3x10 (prior to first 3 sets of CGBP)
B2. CG Bench Press 135x8, 185x8, 3x225x6, 225x12

C. Banded Low Incline Machine Press (+doubled minis)
3x [6xslow 1.5 reps...10 sec rest... 3 reps for speed... 10 sec rest... 3 reps for speed]
6xslow 1.5 reps... 10 sec rest... 3 reps for speed... 10 sec rest... full repsxAMRAP/top half partialsxAMRAP/bottom half partialsxAMRAP]

D1. Band Lateral Raise 3x1 LR slow reps
D2. DB Lateral Swings 60sx20, 50sx20, 40sx20 adding ROM
D3. Bradford Press 2x70x12, 70xAMRAP

E. Low Pulley Cable Fly (3 sec stretch) 2x6, 1xAMRAP adding weight

F. Swing Destroyer Set on Low Incline Bench 50sx60, 25sx30, 12.5sx15 (2 sec peak squeeze)

G1. Band GM 3x15
G2. Machine Crunch (2 sec peak squeeze) 3x15

---------------------------------------------------------------------------------------------------------------------

6/27 Back

A. Squats 45x8, 135x8, 185x8, 3x240x6

B. Kayak Row 3x6-6-6-6

C1. Banded Meadows T-Bar Row (+doubled minis) 3x1px12
C2. Kroc Rows 60x12 LR, 80x12 LR, 100x20+5 strapped LR

D1. Low-High BPA 3x1 slow reps
D2. DB Shrug (strapped, 3 sec peak squeeze) 3x8
D3. Rack Pull From Mid-Shin (strapped/belted) 2x405x3, 405x4 haven't done these in a year and low back is just feeling good now so I took it easy

E. Banded Lat Pulldown (+mini)
3x[6xslow 1.5 reps... 10 sec hold at stretch... 3xreps for speed...10 sec hold at peak...3xreps for speed]
6xslow 1.5 reps... 10 sec hold at stretch... 3xreps for speed...15 sec hold at stretch...1.5 repsxAMRAP (strapped)

F. Stretchers (3 sec stretch, controlling eccentric) 2x10, 1x25 (strapped) adding weight

G1. Band GM 3x15
G2. Machine Crunch (2 sec peak squeeze) 3x15

Leg murda coming later tonight lol

[Jab1]

In on dis!
So jelly of your bench. Soon I will be there. Soon.

[Spidey22]

In 4 duh PnS

[godwavenexus]

hi ...

[Bigmac73nh]

6/28 Leg Day

A. Unilateral Plate Loaded Kneeling Leg Curl (controlling eccentric) Unloadedx10 LR, +50x10 LR, 3x1ppsx12

B. Back Squat (belt) 45x8, 135x8, 185x8, 3x240x6 Explosive reps

C. Banded Box Squat (+minis, low box- roughly parallel, belt) 135x3, 225x3, 275x3, 3x315x6 Drop Set: 315x15/225x15/135x20 FML

D. Banded Leg Press (+doubled minis, mostly stopping just short of lockout) 1ppsx10, 2ppsx10, 3ppsx10, 3x4ppsx15, Drop Set: 4ppsx20/3ppsx15/2ppsx15/1ppsx25 FMFL

E. Plate Loaded Sissy Squat (3 sec stretch, stopping just short of lockout) Unloadedx6, +50x6, +100x15

Notes:

This was brutal. One of those workouts that ended with me stumbling out to the car, putting my head on the steering wheel for a few minutes, and yelling at nothing in particular haha. I didn't necessarily plan on going this crazy, but I got into a groove and really killed it once I finished the leg curls. Lovehate the high weight/high rep stuff.

Squats felt amazing today, and I think part of the reason for it was going heavier on the leg curls. I started the John Meadows sequencing of leg curls->squats a few weeks ago, but I was kind of babying myself on the leg curls for fear of ruining the squat work. Some of the other guys that I know are training JM style have been going waay heavier on the leg curls, so I decided to sack up and try it. Very pleased with the results. In summary, don't be a pussy- leg curl hard before you squat lol, feelsgoodman.

No abs today. I will probably just hit back squat warm-ups to loosen up tomorrow and cut it there, so I'll have plenty of time to give the abs some serious love then.

BRB going to try to regain use of my legs real quick.

[Bigmac73nh]

@Jab Thanks mang, you'll get there

@Spidey Only DnB in here, sry broski

@Mr. BBCG Oh hey. Plz find abbreviation for godwavenexus lol

Good to have you gentlemen along for the ride.

[Bigmac73nh]

6/29 Arm Work

A. Back Squat (beltless) 45x8, 135x8, 185x8, 205x8, 225x8 kept it light, just going for form/sexual feelingz

B. Cordova Extension 3x50x12 LR

C. Extra Close Grip Pin Press (dead stop) 45x3, 135x3, 185x3, 2x225x10 Drop Set: 225x7/185x7

D. Banded Pushdown (+mini) 2x12, 1x20

E. Overhead Rope Extension On Incline Bench (3 sec stretch) 2x6, 1x7 adding weight

F. Band Reverse Curl (slow rep) 3x8

G. BB Curl 50x6, 70x6, 2x80x12, 80x20

H. Rope Hammer Curl (1.5 reps) 2x12, 1x25 lol pumpz

I1. Low Incline DB Curl (3 sec stretch) 20sx6, 25sx6, 30sx15

I2. Band GM 3x15

I3. Machine Crunch (2 sec peak squeeze) 3x20

Notes:

Arguably my best arm workout ever.

The CG pin press was something new- my CG bench grip is usually thumbtips on the smooth. I felt like trying some CG bench with a tighter grip (index finger on the smooth), which usually just feels like **** on every joint involved in benching. Hitting them from a dead stop on pins and resetting before every rep seemed to help. Felt awesome and the pump was just stupid.

Somehow I didn't end up with crippling DOMS in my legs after yesterdays workout , so I didn't have to puss out too hard on squats. I didn't really sit on any weights in the off chance that the DOMS just didn't set in yet, but they felt really good and I was actually able to go beltless for the first time since tweaking my low back a few weeks ago. I definitely think I'm ready to ditch the belt on my light/moderate weight squat days.

Since I was good to go on squats today, I didn't end up getting too weird on abs. Just kind of threw them in as a circuit with the DB incline curls to give the biceps a little break, since they were already pretty beat up lol.

[samoth2]

I never got in on your old log since everything looked so confusing, haha, but I'm so in on this.

Looking thick in the avatar.

[Jab1]

Nice session man, lots of things going on there.

[Spidey22]

Nice session man, lots of things going on there.

x2

You're workouts always look super complicated, until I actually read them and realize it's not that bad. It's just all the lettering and numbering you do, to make it all sexy and stuff. lol

And LOL at your light Squats almost being my reps and weight for my top set today. #ImSoWeak

[Bigmac73nh]

I never got in on your old log since everything looked so confusing, haha, but I'm so in on this.

Looking thick in the avatar.

Thanks dude... not very complicated if you think John Meadows-ish structure, with squats before that and abs after. Good to have you in 4 da party lol

[Bigmac73nh]

Nice session man, lots of things going on there.

Thanks broski... just trying to get dem gunzors

[Bigmac73nh]

x2

You're workouts always look super complicated, until I actually read them and realize it's not that bad. It's just all the lettering and numbering you do, to make it all sexy and stuff. lol

And LOL at your light Squats almost being my reps and weight for my top set today. #ImSoWeak

Haha yep, they look waay more exotic than they actually are.

You'll get there on the squats man. Keep in mind that you've got 6" on me at about 10lbs lighter and a couple years younger- I gots that mechanical advantage and I've had longer to work at them. You'll probably be crushing me on deads in the very near future if you keep working hard and eating big, and I'm sure you'll eventually catch me on squats too once you fill out your frame some more and get that leverage going

[AestheticAustin]

I really like your workout setup man with a performance day and then just some bodybuilding work for the rest of the week. Might give it a shot at some point although I am loving my split now. Some heavy weights were lifted on those CG and Box squats impressive.

[Bigmac73nh]

Taking the weekend off from all stims. Will be hitting an hour of FMC on both days to hopefully keep the fat loss going.

[Bigmac73nh]

I really like your workout setup man with a performance day and then just some bodybuilding work for the rest of the week. Might give it a shot at some point although I am loving my split now. Some heavy weights were lifted on those CG and Box squats impressive.

Thanks man. Split is definitely working well for now and I see myself maintaining it or doing something similar for quite awhile. Now I have to go check out your log on the other site and see what yours is looking like lol

[Bigmac73nh]

Hit the full hour of FMC yesterday... and then stupid DOMS set in during the afternoon lol. Apparently I wasn't as well recovered from Thursday as I thought. I ended up eating a ton of protein/fats and got a ton of sleep last night (not kidding, like 15 hours), so I'm feeling pretty good now. Holding a lulzy amount of water after yesterday's eats, but w/e, that will be gone by tomorrow.

I'm backing off on the FMC today... just hit a quick 20 minutes. I'm supposed to be meeting up with someone for a leg session tomorrow, so I don't want to go into that with my legs completely trashed. I'll keep the nutrient intake lower today... just a couple of meals with some meat/fats and a little Humapro in between.

[Spidey22]

Can't wait for your 50 posts so we get all the man pr0nz

[Bigmac73nh]

Can't wait for your 50 posts so we get all the man pr0nz

;-]]]]]]]]

[fr0IVIan]

@Jab Thanks mang, you'll get there

@Spidey Only DnB in here, sry broski

@Mr. BBCG Oh hey. Plz find abbreviation for godwavenexus lol

Good to have you gentlemen along for the ride.

godwavenexus = God Wave Nexus = G W N = Gwen

lol I'm a nub and I couldn't find my subscribed threads. jells of strunth showcase.

[Bigmac73nh]

godwavenexus = God Wave Nexus = G W N = Gwen

lol I'm a nub and I couldn't find my subscribed threads. jells of strunth showcase.

LOL @ Gwen. Let the emasculation begin.

I still can't find my subbed threads hahaha.

[samoth2]

LOL @ Gwen. Let the emasculation begin.

I still can't find my subbed threads hahaha.

On top of this page you can click "User CP" you should be able to find them there.

What are you doing for you FMC?

[Bigmac73nh]

On top of this page you can click "User CP" you should be able to find them there.

What are you doing for you FMC?

Thanks mang.

I've got a treadmill (for incline walking) and an exercise bike at home, so I'm using one or the other/some combination of the two for some LISS stuff. I typically avoid the exercise bike if my legs are fried from the previous day's workout or if I have to work legs later in the day.

I'm actually skipping it today and hitting a fasted AM weight workout instead... trying to get four workouts in by Wednesday so I'll be good for the week and can enjoy the holiday.

[samoth2]

Thanks mang.

I've got a treadmill (for incline walking) and an exercise bike at home, so I'm using one or the other/some combination of the two for some LISS stuff. I typically avoid the exercise bike if my legs are fried from the previous day's workout or if I have to work legs later in the day.

I'm actually skipping it today and hitting a fasted AM weight workout instead... trying to get four workouts in by Wednesday so I'll be good for the week and can enjoy the holiday.

Cool that you have the things at home. I've been riding my bike to the gym to ride the exercise back a few days now. I must admit it feels kinda silly.

[Bigmac73nh]

Cool that you have the things at home. I've been riding my bike to the gym to ride the exercise back a few days now. I must admit it feels kinda silly.

Haha, gotta get that extra work in however you can

[Bigmac73nh]

7/2 AM Workout: Chest/Shoulders

A. CG Bench Press (Heavy Work)

135x8
185x8
225x3
245x3
275x3
295x3

B. Plate Squeeze Press 3x10 slow reps

C. CG Bench Press (volume work) 3x225x6, 225x11 lol pumpz too much to even hit 12

D. Low Incline Banded Smith Neck Press (+minis) 3x[+140x6 slow/3 fast/3 fast], +90xAMRAP/top partialxAMRAP/bottom partialxAMRAP brutal

E1. Band Lateral 3x1 LR slow reps
E2. DB Laterals (some body english) 40sx12, 35sx15, 30sx20
E3. WG Bradford Press 70x12, 70x8, 50x16

F. Machine Rear Delts 3x35

G. Low Pulley Cable Fly (3 sec stretch) 2x6, 1x20 adding weight

Notes:

First time I've lifted in the morning in a few weeks, and this was pretty good considering. I threw in a preworkout that I'll be using sporadically (Intek Preworkout Evolution). Pretty nice- I only had one scoop, and that got me in the zone without leaving me too cracked out.

As I mentioned before, I'm doubling up today to get four workouts out of the way by Wednesday (this one was kind of a combination of my chest/shoulder workout and my CG bench work from performance day). I'm just cutting the performance day leg workout because I'm meeting someone for a leg workout later today and I don't know WTF we'll end up doing lol. I haven't had a training buddy in awhile and he does Meadows-inspired workouts too so it should be fun.

I'll log nutrition later because today is going to be weird with trying to slot two workouts into the CBL schedule. I read some Keifer interviews where he talked about morning workouts and CBL, so I think it should work pretty well. We'll see. Btw, my hamstrings still felt completely shredded yesterday so I ate like a big fuk again. So much sodium bloof today, but not looking awful considering.

[AestheticAustin]

Those were some heavy close grips man. Awesome. Looking forward at seeing what today's nutrition entailed.

[Bigmac73nh]

Those were some heavy close grips man. Awesome. Looking forward at seeing what today's nutrition entailed.

Thanks broski... I doubt the nutrition will really be anything too interesting, but you'll see (still figuring out some of it as I go lol).

[Bigmac73nh]

Ok, finally hit 50 posts so here's some manpr0nz:


RDB comparison pic... one on the left is from June 2009 (when I posted on here for like a month lol) and the one on the right is from a couple weeks ago, so almost exactly 3 years time difference. Just about all the progress happened in the past year (after a lot of yo-yoing and bs).


MM self-shot, or "The Professor X Shot" as some know it. This is from today after my Chest/Shoulder workout. Midsection is stupid bloofy after the weekend's sodium rape lolol fixing that ASAP.