Haha, well you could always watch Episode 2 of Building a Natural Pro called "bodybuilding in college"
BUT here's a highlight of my normal day:
4am - preworkout meal and homework and then off to the gym for 5 when they open
7-8am - postworkout meal, foam rolling, stretching etc while listening to notes I recorded for exams
8:30-1 pm - classes and homework
1-3pm - train clients (this varies depending on the days) and homework
3pm-12am - work at chiptole
rinse...wash...and repeat
Oh, and as for meals, I eat in between everything. The biggest thing is that I have everyday planned out with times I need to get things done and goals I WILL accomplish for the day. At the end of the day everything must be done and accomplished.
haha thanks man! And I'll be lurkin in your log for it!
Yup, wrote it in my workout but...pictures are better than words
And I'd love to train with anyone from these boards! And nope, not jersey...PA right here lol
Hey bud! welcome back!
|
-
11-07-2012, 01:44 PM #691advertising not permitted
-
11-07-2012, 02:38 PM #692
That's a great pic Alex --- looking really wide and still lean
The vid of the front squats shows how thick your back and traps have become --- great form and going nice and deep as well!
Damn that nose bleed is scary --- I'm sure you frightened a few of the gals in leotards
Huge volume both days and you're getting huge 190lbs and still lean at 5'7 =awesome work.
What's the plan with the bulking now? I honestly think that if you're looking at a year to your next comp, you could be looking at bulking to 200 and then hitting a shredded 175 on stage! That would be a huge 20+ lb lean mass gain between comps!
Doinitrite Alex!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
-
11-08-2012, 05:05 AM #693
Thanks a bunch man! LMAO at 'gals in leotards' hahaha!!!
Honestly, plan for this offseason still havent changed. I have never had a weight goal to hit and a weight I will cap off my progress at. I am looking bigger, stronger, better, and leaner at this weight than I've ever been in my entire life BY FAR. Muscular size and strength are just pilling on for me and I'm really liking the nutritional/training plan I set for myself beginning of this offseason...my theories on how my body would react to new training and nutrition stimuli have held true and I look forward to the upcoming 8 weeks in particular!
As for 175 shredded on stage...I honestly have NO clue what I will be at my next show. All I know is that at my next show I want to compare myself to my last show and I want the completely BLOW AWAY my previous size, conditioning, and posing. (been posing a couple times per week....been really fun!!!)
Thanks again for all the kind words man! You were one of the first people I began following on these forums and its crazy the progress youve made and all youve done! Keep it up!advertising not permitted
-
11-08-2012, 07:01 AM #694
UPDATE:
Just made a PL log in the PL section of these forums and hope to learn as much as I can from the members of that section to help my PL efforts during this BB offseason (http://forum.bodybuilding.com/showth...#post976238923)
ALSO, as I just finished up the 4th week of my 2nd cycle of PHAT, i will now cycle into sheiko #37...still have to set my numbers but that is the plan...going to take a couple days of rest off in order to fully recover...I've been doing this between every program this offseason and the results speak for themselves...REALLY LOOKING FORWARD TO SHEIKO #37!!!advertising not permitted
-
11-08-2012, 03:35 PM #695
-
11-08-2012, 05:17 PM #696
-
-
11-08-2012, 06:59 PM #697
-
11-09-2012, 04:27 AM #698
HEY BROO!!! I didn't know you were loggin again! Been going great here! busy but fun! How u been?! you bulkin now?
To be honest, I couldnt care if I was 100 lbs on stage...as long as I come in bigger, leaner, and all around BETTER...to me, weight really isn't a factor in determining gains...the mirror and my gym performance are what matters most.
Thanks for stoppin in Devil!!!advertising not permitted
-
11-09-2012, 05:09 AM #699
-
11-09-2012, 08:13 AM #700
-
-
11-09-2012, 08:14 AM #701
So I need some advice from you guys as to setting my 1RMs for sheiko 37 which I plan on starting tomorrow! My current numbers are set to 405 squat, 235 bench, and 430 deadlift. I hit 405 on squats and it was really hard. Then 4 exercises later I hit 405 on deads and wasnt too bad. Then on my upper power day I hit 225 and it was fairly decent. My question is should I keep my numbers set to 405 squat, 235 bench, 430 deadlift, or should I bump my numbers up? I would really appreciate everyone's opinion as I want this sheiko cycle to be HARD! Thanks in advance!
advertising not permitted
-
11-09-2012, 08:27 AM #702
-
11-09-2012, 10:37 AM #703
I've been taking days off in between programs until my body feels fully recuperated...lately its been between 2-4 days off in between programs.
And really go under my 1RM? I was looking at the entire 4 weeks of 37 and it seems the current numbers will provide a hard resistance but again...always loving yours and everyone else's advice!advertising not permitted
-
11-09-2012, 02:05 PM #704
-
-
11-09-2012, 02:24 PM #705
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
You hit 405x1 I'm assuming, right? I guess I would go with that, but honestly when ever I test my RM for these types of routines, I always shoot for a weight I can hit for 3 to 5 reps and just go to failure (with a spotter) and then use that. I'd say if your form was spot on (and it wasn't breaking down at all throughout the lift), then go with 405. Otherwise, a tad under like suggested would probably be wise.
-
11-09-2012, 03:10 PM #706
I said maybe 175 because Alex did his last comp in June and was on stage shredded at 145. I remember Alex saying that the next BB comp planned is for 2014.
What I said is that he should maybe keep bulking to 200 and then cut and aim for maybe 175 on stage. I would anticipate for a June 2014 comp, from 190 now there would be a lot of additional muscle mass added and no more fat/water gain until hitting 200 at the end of 2013 and then planning for a 5 month cut in 2014.
Since the show at 145 there's been a huge amount of strength and 45lbs weight gain (of course there's a lot of fat and water in that) but there's no way that if Alex shredded down now for a comp he'd be back at his last contest weight of 145. With two years between comps and with the way Alex has approached his post contest diet and training, I think that a 20+lb gain in lean muscle mass is a real possibility"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
11-10-2012, 06:52 AM #707
I didn;t think you were. And although I dont care about weight...I doubt I'll come in 150 or lower at my next show...remember...I am a beginner, 19 years old, just began training and eating correctly where as previously I trained and ate wrong and came in at 145...guess only time will tell!
Yup! Its weird, it seems the heavier I go the better my form gets where as in the past the heavier I went the worse my form got....almost like an animal in a corner....my body just seems to know how to react to it..especially when I get that adrenaline pumpin!
Yeah the next show will be the earliest of 2014. Like I answered above, not sure of weight gain once on stage as there as so many factors but I do know I will be heavier...bigger...leaner...BETTER!
You dont go from a 225 squat to a 405 squat without some muscle gain Love your comments and posts bro! Much appreciated as always!!!!advertising not permitted
-
11-10-2012, 06:53 AM #708
"work past midnight...few hours of sleep....and AT THE GYM RIGHT WHE THEY OPEN...feeling CRAZY rested and INSANELY recovered...and even if I wasnt...do you really think thatd stop me? SHEIKO 37...DAY 1...LETZ GOOO!!!"
Bench
(120 x 5) x 1 set
(140 x 4) x 2 sets
(165 x 3) x 2 sets
(180 x 3) x 5 sets
chest is MASSIVELY pumped! I. WANT. MORE.
Squat
(205 x 5) x 1 set
(245 x 5) x 2 sets
(285 x 5) x 5 sets
DEEEEP squatzzz!!! gettin under that bar and RIPPIN IT APART!!!
Dumbbell Fly- 5 sets - 10 reps
(30 x 10) x 5 sets
HUUUUGE stretch! Blood is rushin into these muscles!
Bench
(120 x 6) x 1 set
(140 x 6) x 2 sets
(155 x 6) x 4 sets
BACK to bench and CRUSHED it! weak chest?...ITS GUNNA BE A THING OF THE PAST!
Standing Good Morning - 5 sets - 5 reps
(135 x 5) x 5 sets
...I REMEMBER WHY I LOVE SHEIKO!...volume...volume...VOLUME!!!...gotta push my limits...I. WILL. NOT. BE. STAGNANT...advertising not permitted
-
-
11-10-2012, 06:59 AM #709
-
11-10-2012, 08:21 AM #710
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
Sheiko 37 is probably the most fun I've had training. I love being able to do numerous sub-maximal sets. Something about that training style that makes me feel BOSS! lol
*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
-
11-10-2012, 08:28 AM #711
-
11-10-2012, 06:22 PM #712
-
-
11-11-2012, 01:51 AM #713
-
11-11-2012, 09:50 AM #714
-
11-11-2012, 10:13 AM #715
-
11-11-2012, 12:09 PM #716
-
-
11-12-2012, 05:10 AM #717
Yeah outta my 3 that bench is my weakest...gunna bring it up though...goal for 1RM right now is 3 plates...GOING. TO. HAPPEN. SOON.
Yeah somethin like that! I really feel u need that additional day...i'm actually planning on making a video on it...also making a video on my last PHAT back emphasis routine since I feel it really helped!...to go more into depth as you asked how the back was holding up, etc.advertising not permitted
-
11-12-2012, 05:15 AM #718
"Pre-workout meal...out the door...and in the gym at opening...its still dark outside...and today...I am feeling a fire burning within me...this fire has always been there...always roaring...always making me push myself harder...but today...THAT FIRE IS BLAZING!!! MORE INTENSITY!!!"
Deadlift
(215 x 5) x 1 set
(260 x 5) x 2 sets
(300 x 4) x 2 sets
(325 x 3) x 4 sets
HUUUGE pulls!!! Grippin that bar as hard as I can and TEARING IT OFF THE FLOOR!!!
Incline Bench - 6 sets - 4 reps
(165 x 4) x 6 sets
PRESSING my way to a BIGGER chest! BUILD THIS THICKNESSSSS!!!!
Seated Dip - 5 sets - 5 reps
(270 (6 plates) x 5) x 5 sets
COME ON! entire body is PUMPED full of blood and I am TOTALLY. FOCUSED.
Deadlift from rack
(standing on 2 plates)
(215 x 5) x 1 set
(260 x 5) x 2 sets
(300 x 4) x 2 sets
(345 x 3) x 4 sets
...WIDE...THICK...BACK...you wanna keep up? TRY TO...YOU FAIL...I WIN...
Bb Lunge - 5 sets - 5 reps
(95 x 5) x 5 sets
DEEEEEP stretch on those! Legs are feeling TREMENDOUS!!!
Hanging leg raise - 3 sets - 10 reps
(pause at top)
(10) x 3 sets
...love the pain...love the struggle...because if you dont love it...THEN GO THE F%$K HOME...no time to waste...advertising not permitted
-
11-12-2012, 05:40 AM #719
-
11-12-2012, 05:47 AM #720
Bookmarks