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  1. #481
    U mad bro??? Milone79's Avatar
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    Squats..405x3...fuark...dropped down to 365 for another 3...then did 365x6, 375x6....hmmm not sure where my squat strength went but I would like it back now...

    Leg press 9 plates per side x 12....threw another plate on each side and cranked out 12 more reps!! nice and deep..knees to chest!!

    RDL 3 plates per side 2x6, third set I cranked out 8 reps!! felt good
    Leg curls 2x12 (130lbs)

    Standing Calf raises 3x8
    Seated calf raises 3x12

    Overall felt good just a bit confused as to how I was stronger on squats "pre-contest" than I am now...something is off there otherwise getting stronger everywhere else....

    Hit about 280g of CHO last night morning B.W. 189.6 (down 4 lbs from the day before) :-)
    "I discipline my body and make it my slave"
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  2. #482
    U mad bro??? Milone79's Avatar
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    Beast Mode was Activated.....

    Yates rows 315lbs x 6,6,6,8!!! Close grip lat-pull downs 200x10, 205x10, 205x12


    typo last week as I did 250 for 3x6 not 275!!

    Flat bench barbell press- 275x5.. felt heavy..dropped tp 265x2x5..then asked a kid for a spot and got 6 on my own for set #4...its amazing what a little piece of mind will do for you!!
    Incline barbell press 185x10...195x10...200x9...argggg close..had to actually roll it on to my lap...then the floor...no spotter in sight..lol then I dropped to 185 for 5 more..then 135 for another 5 reps!!! Chest was screaming!!!!

    Next was Triceps..Dips 3xASAP got about 15 for the first 2 then at least 20 on the last one...got totally into the zone!!!

    Biceps-Preacher curls 2x10 -80 lbs straight bar..liking it better than the e-z bar for a change..

    Finished off with pec deck/reverse pec deck flyes 1 set of 15 each..and one set of 15 triceps cable pressdowns then one set of alt. dumbbell curls (50 lbs) x 10...

    stretched and home...amazing pump!! Slowly adjusting the food so I am eating a bit pre-wo..so far just a banana but have noticed a bit of difference...next week will start adding a few more cals/carbs pre-wo so not ALL of my food is eaten after...
    Last edited by Milone79; 11-28-2012 at 08:07 AM.
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  3. #483
    rainy day in pizzaville snrygo's Avatar
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    i agree with you on high rep work (re dips). it really depends on how in the zone you are. its the diff between 50 reps and 25 IME.
    "It's better to die on your feet than to live on your knees"
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  4. #484
    U mad bro??? Milone79's Avatar
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    A little pic taken when I got home...dat dere arm pump was crazy last night....



    This morning I did 30 mins. of LISS at home on the stat. bike and a nice abs circuit...felt good...also thre in some foam rolling...tonight I have one hour of ART at physio...can't wait..then home to eat.. :-)
    Last edited by Milone79; 11-28-2012 at 06:16 AM.
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  5. #485
    Chef Bob The Solution's Avatar
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    Mirin the shoulders man! Lookin thick.
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  6. #486
    U mad bro??? Milone79's Avatar
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    Thanks Brother..shoulders were also pumped and this new routine has ZERO direct shoulder work...aside from the one set of reverse machine flyes I do at the end...with the flat bench and incline bench I am not really missing it either....
    "I discipline my body and make it my slave"
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  7. #487
    U mad bro??? Milone79's Avatar
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    Legs workout "B"

    Squats 315x10, 315x10, 315x12.....still feeling a little weak under the bar and can't pinpoint where it is.....
    Leg press 8n plates per side 3x12 deep!!!!

    RDL 225 x12, 275x12, 275x12
    Seated leg curls 3x12

    Standing calf raises 3x10
    Seated calf raises 3x15...squeezed hard on every rep!!!! awesome pump and felt great aside from the squats....
    "I discipline my body and make it my slave"
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  8. #488
    Registered User ThailandBrah's Avatar
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    Looking a bit chubby in your new pics. Have you been eating lower carb higher fats again?
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  9. #489
    U mad bro??? Milone79's Avatar
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    ^^NOT sure if srs......

    morning B.W. 189 lbs after 300g of CHO last night....
    Last edited by Milone79; 11-30-2012 at 06:33 AM.
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  10. #490
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Awesome season. Great head start to the off season as well.
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  11. #491
    U mad bro??? Milone79's Avatar
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    Thanks brother..how did you do in your last show?? Are you reversing right now? Plans for 2013?
    "I discipline my body and make it my slave"
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  12. #492
    U mad bro??? Milone79's Avatar
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    Upper Body "B"

    Chins x 3 x AMAP- 15, 15, 12
    Dumbbell Rows (100s) 3x12

    Flat Bench 225 lbs 3x10
    Incline Press (75 lbs dumbbells) 1x12, 1x12, 1x10

    Lying triceps extensions 2x12 (80 lbs)
    Incline dumbbell curls 2x10 (40s)

    CHO 280...morning BW 188 lbs...

    Tonight taking the G.F> on a date to our fav. seafood place for a well deserved date night. :-)
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  13. #493
    bulk bulk bulk Vitek92's Avatar
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    Originally Posted by ThailandBrah View Post
    Looking a bit chubby in your new pics. Have you been eating lower carb higher fats again?
    brb spreading some reps so I can neg you again.
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  14. #494
    Registered User texicus's Avatar
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    Originally Posted by Milone79 View Post
    Leg press 8n plates per side 3x12 deep!!!!
    I thought single leg presses with 3 pps was hard

    holy fuk
    Johns Hopkins '16
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  15. #495
    U mad bro??? Milone79's Avatar
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    Originally Posted by Vitek92 View Post
    brb spreading some reps so I can neg you again.
    Dont even waste your time brother...trolls gonna troll
    "I discipline my body and make it my slave"
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  16. #496
    U mad bro??? Milone79's Avatar
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    Originally Posted by texicus View Post
    I thought single leg presses with 3 pps was hard

    holy fuk
    it was killer but to be honest I went a bit too deep and rounded my back at the bottomed...still hurting today...note to self take it easy on leg press depth... :-(
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  17. #497
    Registered User texicus's Avatar
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    Originally Posted by Milone79 View Post
    it was killer but to be honest I went a bit too deep and rounded my back at the bottomed...still hurting today...note to self take it easy on leg press depth... :-(
    brotha if you have never done single leg presses with one foot on the ground, it helps a lot with back rounding.. lyle recommended it in his squats vs. leg press article and while I still do squats I now only do single LPs never double because I was a chronic back rounder at the bottom as well.

    one foot on the floor and keep the other heel in line with whatever hip joint you are using, feelsgoodman and if you keep your other foot completely flat on the ground and both cheeks on the seat I have only experienced lumbar de-arching (back goes straight), never rounding
    Johns Hopkins '16
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  18. #498
    U mad bro??? Milone79's Avatar
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    will try this tomorrow..thanks brother
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  19. #499
    Chef Bob The Solution's Avatar
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    Originally Posted by Milone79 View Post
    Dont even waste your time brother...trolls gonna troll
    I was in say wtf is going on haha
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  20. #500
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by Milone79 View Post
    Thanks brother..how did you do in your last show?? Are you reversing right now? Plans for 2013?
    My last show I was a bit of a mess. The two weeks in Australia between shows really did some damage and even though I was close to my lowest weight of prep it was a noticeably different look. I had to lower calories and increase cardio the last 10 days and my body just didn't want to do that any more. Overall I was happy I decided to do the show because I found I still had the desire. I just did a terrible job in Australia of dieting and lifting, although I did get engaged and had a birthday so I am not bothered by that.

    I am keeping my bodyfat in check, not doing a true reverse. I am currently 210 and will stay at this weight for a few more weeks while I try to get my strength back up. Once I plateau I may increase some calories but for now I feel great and am enjoying the gym. Hell, I am still doing cardio which is something I have never done post contest previously.

    2013 I want to remain lean, hit some PR's and a few Powerlifting meets. The plan right now is to compete in 2014 if I am able to make some decent progress and stay lean, making prep that much easier.
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  21. #501
    U mad bro??? Milone79's Avatar
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    Awesome...congrats on the engagement brother...there is much more to life than just the stage right? :-) I hear you..I am still only at about 2400 cals/day myself still doing cardio 2x week and still SLOWLY increasing cals..but more than that I am adjusting macros and finding I am doing better with less protein and more carbs within those 2400 cals/day...learning things about my body for future reference I suppose..glad to hear you have a positive outlook for the next competition season...stay in touch my friend.
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  22. #502
    Registered User ThailandBrah's Avatar
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    Dude I wasnt trolling you srs.

    I was just making a observation. By no means did I say you WERE chubby or fat at all. You just seemed to look a bit softer compared to the pics before, which is why I asked about the diet is all. Things like that can be expected post contest.

    Were all bros here.
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  23. #503
    U mad bro??? Milone79's Avatar
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    ...and you came to that judging by the one biceps pic I posted???? da faq??? still within 2 pounds of stage weight from one day to the next....so not sure how I got softer???
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  24. #504
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    Originally Posted by Milone79 View Post
    ...and you came to that judging by the one biceps pic I posted???? da faq??? still within 2 pounds of stage weight from one day to the next....so not sure how I got softer???
    Yeah bro I did its all just visual man. No worries.

    Just like say you posted a pic of yourself with a tan in downlighting and a semi dark room with a pump. I probably would of said holy crap man your looking like you gained 4lbs of muscle and lost like 2% bf since your contest what are u doing?

    You need to keep in mind I was commenting on the photo and not you personally brah
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  25. #505
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    ^lol what? It a pic of him how is it not personal? Tempted to neg for being a DB
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  26. #506
    U mad bro??? Milone79's Avatar
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    lol two peop[le wanting to neg u and a few more asking wtf??? you are on a roll Thailand

    anyway on with my log..legs workout "A"

    for the third consecutive week my squat strength has decreased..not sure if its something mechanical or what but fighting to get 365 for 3...yet leg press strength and RDL strength is increasing...not sure whats up there but very discouraging..I am actually thinking about resting theback squats for a bit and working on front squats instead..

    Did the single leg press this week as described by Texicus and it felt much better 4 plates per side (to take it easy today) 3x10 reps per leg..felt pretty good...
    RDL 3x6 315lbs....not bad considering the lower back pain...

    Standing calf raises 3x8...seated calf raises 3x12

    stretched and noticed I was super pumped and vascular....guess if you cant move the big weights you gotta focus on getting the most blood in the legs as possible... :-)

    gonna experiment with lowering fiber and for a bit and increasing carbs...think I may have been overdoing the fiber recently and causing gas and possibly poor nutrient uptake...
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  27. #507
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    I didnt know that excess fiber could potentially interfere with the uptake of nutrients. Have they did a study on this? Excess undigested protein can also cause gas brah.

    360lb 1 legged press eh, not too shabby

    Keep up the good work
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  28. #508
    Registered User chuyortiz's Avatar
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    Originally Posted by Milone79 View Post
    lol two peop[le wanting to neg u and a few more asking wtf??? you are on a roll Thailand

    anyway on with my log..legs workout "A"

    for the third consecutive week my squat strength has decreased..not sure if its something mechanical or what but fighting to get 365 for 3...yet leg press strength and RDL strength is increasing...not sure whats up there but very discouraging..I am actually thinking about resting theback squats for a bit and working on front squats instead..

    Did the single leg press this week as described by Texicus and it felt much better 4 plates per side (to take it easy today) 3x10 reps per leg..felt pretty good...
    RDL 3x6 315lbs....not bad considering the lower back pain...

    Standing calf raises 3x8...seated calf raises 3x12

    stretched and noticed I was super pumped and vascular....guess if you cant move the big weights you gotta focus on getting the most blood in the legs as possible... :-)

    gonna experiment with lowering fiber and for a bit and increasing carbs...think I may have been overdoing the fiber recently and causing gas and possibly poor nutrient uptake...
    interested to see a study regarding this. I have been noticing increased in gas lol, my current fiber intake is around 40 to 60g day. fuaaark . i will lower it to 30 and see it if has any effect.
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  29. #509
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    Time for a deload on the squats?
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  30. #510
    U mad bro??? Milone79's Avatar
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    Originally Posted by chuyortiz View Post
    interested to see a study regarding this. I have been noticing increased in gas lol, my current fiber intake is around 40 to 60g day. fuaaark . i will lower it to 30 and see it if has any effect.

    not sure about studies either but I seen a recent video of someone chatting (may have been Eric Helms) where they described a client they had that was taking in close to 100g of fiber and suffering from poor nutrient absorption...they lowered this number down and instantly he started making gains...without getting too gross I can basically tell by my bowel movements in the morning that I was eating a bit too much fiber...
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