Milone79's Journey back to the Pro Stage.

[Milone79]

Time for a deload on the squats?

yea I believe a full break may do me some good...switching to front squats may just be what I need for a few weeks...been hitting the regular squats very hard for a LONG time now....

morning BW 191 lbs after 330 g of CHO last night....here is a pic I tool this morning to show my "softer" chubbier conditioning for Thailand bro...lol

[NaturalPursuit]

quads lookin insane man!

I'm speechless! Great work!

[deltpecx]

quads =

[The Solution]

Clearly out of shape and getting watery

What?

Haha
Sick shot

[Milone79]

Clearly out of shape and getting watery

What?

Haha
Sick shot

lol I know Thanks guys.... must be all the lighting camera angles etc... trust me when I am fat I will be the first to say it!!! Going to finish off this week then do a proper deload week with 50% of normal weights next week to see if I can get back on track with my squats....also spoke to my physiotherapist today and he is going to book me in for a full hour next week to work on my hips exclusively as I have lots of "crap" in them to sort out which we both believe may be hindering my squatting...

[Milone79]

Back to beast mode tonight!!!

After a disappointing leg workout yesterday I bounced back strong tponight!!

Yates Rows 315 x 2x6, 320 x 6, 320 x 8!!
Close grip underhand lat pulldowns 200 x 12, 205 x 2 x 10!!

Flat Bench 275 x 4x 6..drop set on last set to 225 for another 3
Incline 185 x 10, 185x6..drop to 135 x 5, 135x10 for last set..guess I blew my load on the flat bench..didnt relly mind as I was still stoked from getting so many reps with 275 on the flat bench.. :-)

Dips ASMAP 3x12.....the preacher curl bench was out of order (guess its getting re-upholstered so I did standing barbell curls with 110 lbs 2x10

finished things off with a few light sets of pec deck and reverse pec deck flyes...one arm cable pushdowns and one set of dumbbell curls with the 50s x 10 reps...stretched and headed home...all in all I felt strong tonight and a complete turnaround from yesterday :-)

[Vitek92]

Unreal quads.

So jelly.

[Ka0s]

Wow at those legs

[ThailandBrah]

mirin all 3 legs


no homo

[Milone79]

full hour og acupuncture tonight...

squat 275 lbs x3x10
single leg press 2x10 4 plates per side...last set=12 reps

RDL 275 2 x10 last set=12 reps.
Seated leg curls 3 x12 increased weight on each set

Standing calf raises 3x12
Seated calf raises 3x15

still sore and weak as fuark but working around it until i get this issue sorted.

[ThailandBrah]

lol. squats 275 for 10 reps x 3 sets and claims he is weak

nosureifsrs

[The Solution]

lol. squats 275 for 10 reps x 3 sets and claims he is weak

nosureifsrs

I hit 285 x 15 in my log and you said "Do you even Squat"

NotsureifSrs......

Trololol

[Milone79]

lol. squats 275 for 10 reps x 3 sets and claims he is weak

nosureifsrs

um yeah...when I was doing 3 plates for 15 in my prep..there is a youtube video on my channel of me doing 315 for 20 reps!!! FFS stop trolling in my thread and piss off already!!!

[ThailandBrah]

I hit 285 x 15 in my log and you said "Do you even Squat"

NotsureifSrs......

Trololol

um yeah...when I was doing 3 plates for 15 in my prep..there is a youtube video on my channel of me doing 315 for 20 reps!!! FFS stop trolling in my thread and piss off already!!!

I wasnt trolling bros, its like my term of endearment towards you brahs.

When i asked if Solution even squatted it was a joke because he was doing like 10 sets of 20 reps. Kind of like telling someone with 22 inch arms to get bigger arms. I generally enjoy you stories and your journey to the stage and hope you both have continued success.

[Milone79]

Upper Workout "B"


Chins 3 x AMAP (12, 12, 15)
One arm dumbbell rows 2x10, 1x12 (100s)

Flat bench 225 x 2x10, 1x12 reps!!
Incline dumbbell 2x10, 1x12 reps!! (75s)

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

Had the day off of work today and trained much earlier in the afternoon.....felt really good and had an amazing pump..especially on chest and biceps...a little under on cals tonight because tomorrow night is early Christmas dinner with inlaws so a bit of a cheat day tomorrow ;-) was only 189 lbs this A.M.

[Milone79]

Spent a good hour at physio last night...went in feeling a mess..lower back, hip flexor and glute pain./..the night before I hardly slept because of it...left feeling really good...thought "ok I will just keep the squats light tonight , maybe smith machine"...then I got to the gym warmed up and thought again..lol

Squats 365 x 4 x 6 no spotter on the last 2 otherwise I believe I even had another rep or two in me..
Single leg press 2x12 (4 plates per side)

RDL 3x6 (315 lbs)
Lying leg curls 2x12

Standing calf raises 3x8
Seated calf raises 2x12

carbs were approx 320g last night ...morning BW 191 lbs...

[NaturalPursuit]

STROOONG squattin man!

[Milone79]

thanks bra...still bummed that I was doing those reps/sets with 405 just last month...but I guess you cant be as strong as you want to be all the time...gotta realize that the body doesn't work like that...

[ThailandBrah]

thanks bra...still bummed that I was doing those reps/sets with 405 just last month...but I guess you cant be as strong as you want to be all the time...gotta realize that the body doesn't work like that...

The body has swings when you try to push it past its limits brah. Doing what we do is not natural and of course the body will become injured if we do it too excessively. Sometimes you just need to sit back and reflect and ask yourself if youre on the right path. There is no point in looking back to the past to what was because that simply doesnt exist anymore, other than a reference point. Dont let the emotions of it get involved brah. Just concentrate on improving what you have now, and learn from the past, know when to take a step back as to not over-do it and injure yourself which is the biggest set back in what youre trying to do.

You still have killer workouts bro, just take some time off, get some more food in ya, get that sex drive back up and please your woman and let your body rest and recover while still hitting the weights. We all know getting this jacked and staying lean isnt easy, as much as we would like people to think it is. Just dont do any long term damage to yourself in the process bro. You will thank me later.

Stay safe. Keep fit and most of all, have fun brah.

[Milone79]

Yates Rows...315x6, 315x6, 320 x 8, 320x10!!
CLose grip lat pulldowns.. 200x10, 205x10, 205x10

Flat barbell bench. 275x4x6
Incline barbell press 135 x10, 145 x10, 160x10

one set of dumbbell pullovers with 80lbsx15

Dips 3 xAMAP did 3x15 total...and a few sets of incline smith press with a plate on each end as it was just sitting there calling me..lol

Barbell preacher curls 2x12 with 90 lbs

one set of alt dumbbell curls 50s x 10 and 2 sets of cable press downs to get some more blood in dem dere triceps...stretched then home..experimenting with eating a bit more pre-wo and today was the most at about 50g of CHO pre...didnt bother stomach at all and had an amazing pump!!!

[Milone79]

Carbs were just above 360g last night and morning B.W. 192 lbs....feeling sore today....have not had DOMS like this all year..biceps and chest especially.....I have physio tonight then heading home for 30 mins. of MISS on stationary bike..g.f. is making poached salmon for dinner..mmmmmmmmmmm can't wait :-)

[ThailandBrah]

Carbs were just above 360g last night and morning B.W. 192 lbs....feeling sore today....have not had DOMS like this all year..biceps and chest especially.....I have physio tonight then heading home for 30 mins. of MISS on stationary bike..g.f. is making poached salmon for dinner..mmmmmmmmmmm can't wait :-)

Way to go brah. Its good to feel those DOMs sometimes, makes you feel human. Enjoy the dinner, dont forget the carbs ;-).

[Milone79]

Took the dog for a 25 min. walk around the hood last night after my physio apt...apparently my peraformis was not firing properly which makes sense to me since it felt as though my quads were doing ALL of the work on squats lately...a bit of acupuncture and ART therapy and it seemed to be better...tonight will be a good test..

carbs were under 300 last night as I was not really too hungry (overall cals were just under 2350...tonight legs workout "B"....cant wait.. took a pic this morning 192 lbs....not as vascular but still holding condition pretty well one month post-contest..

[fltallpaul]

Nice work. Way to reverse and keep your body firing properly. Squats require so much of the body to work on unison.

[Milone79]

Thanks brother...I have enjoyed reverse dieting so far..I still allow a bit of "cheat" for a meal or two on the weekends but still track everything so i know where I am at calorie/macro wise...I am only 5 pounds over stage weight one month post contest and strength (aside from the decrease in squats) has gone up overall...ie. benching 275 x 4x6 never been this strong!! :-) reverse dieting requires a heck of a lot of discipline but so far its proving to be well worth it.

[fltallpaul]

Thanks brother...I have enjoyed reverse dieting so far..I still allow a bit of "cheat" for a meal or two on the weekends but still track everything so i know where I am at calorie/macro wise...I am only 5 pounds over stage weight one month post contest and strength (aside from the decrease in squats) has gone up overall...ie. benching 275 x 4x6 never been this strong!! :-) reverse dieting requires a heck of a lot of discipline but so far its proving to be well worth it.

Agreed. I am finding the reverse process a bit more of an issue than prep because mentally during prep its "on" and now I am hitting my numbers but if I want something else its cool. Overall though I am doing much better than after my last preps. Strength is coming back, injuries are healing and 2013 is going to be a great year.

Have you ever done any Powerlifting competitions?

[Milone79]

^^ ALL of those things you have stated are sooo true...plus its nice to hang on to some of those hard earned cuts that you worked so hard for all of those months rather then see them disappear in a matter of weeks from overeating...

I have never tried power lifting before but get asked by guys at the gym all the time if I am a powerlifter..lol guess its my Inzer lever belt and the fact that I am squatting 2-3 times a week lol :-) would love to try my hand at a competition some day but only if it was against fellow drug-free lifters.

[Milone79]

Strength is coming back!!!! :-D

Legs workout "B"... after a great physio session working on peraformis and hips/lower back I headed to the gym..

Squats(did them High bar for a change and liked it!!).. 295x10, 305x12, 315x15!!!!! after fighting to get 2715 up for 10 reps last week I felt like I had a brand new set of legs this week...
Single Leg press 3x12 4 plates per side...

RDL 275x3x12 again felt strong....my lower back is holding up!!
Seated leg curls 3x12..increased weight on each set.

Standing calf raises 3x10
Seated calf raises 3x15

Stretched and headed home....carbs were 345 last night and morning body weight was 190 lbs (new low for this week) woohoo!!... :-)

[Vitek92]

315x15 on high bar squat?

Yes I think your strength is coming back lol.

[Milone79]

Yeah mon(keep in mind I did 20 reps with that last year but all things considered I am very pleased) ....watched a Nunez/Helms video yesterday where they went toe to toe doing high bar and got the idea to try it again...I used to always squat high bar until discovering Ripptoe last year... lifewasneverthesameagain.jpg lol but I feel adding teh variety of bar placements is good...
variety=spice of life :-)