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  1. #481
    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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  2. #482
    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?
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  3. #483
    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)
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    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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  4. #484
    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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  5. #485
    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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  6. #486
    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
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  7. #487
    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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  8. #488
    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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  9. #489
    U mad bro??? Milone79's Avatar
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    will try this tomorrow..thanks brother
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  10. #490
    Banned 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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  11. #491
    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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  12. #492
    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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  13. #493
    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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  14. #494
    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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  15. #495
    Registered User ThailandBrah's Avatar
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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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  16. #496
    Kfme psychodiver9's Avatar
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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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  17. #497
    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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  18. #498
    Registered User ThailandBrah's Avatar
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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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  19. #499
    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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  20. #500
    Kfme psychodiver9's Avatar
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    Time for a deload on the squats?
    PL Log
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  21. #501
    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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  22. #502
    U mad bro??? Milone79's Avatar
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    Originally Posted by psychodiver9 View Post
    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

    Last edited by Milone79; 12-04-2012 at 05:48 AM.
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  23. #503
    Prep Coach NaturalPursuit's Avatar
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    quads lookin insane man!

    I'm speechless! Great work!
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  24. #504
    Grandpa Yoda deltpecx's Avatar
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    quads =
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
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  25. #505
    Banned The Solution's Avatar
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    Clearly out of shape and getting watery

    What?

    Haha
    Sick shot
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  26. #506
    U mad bro??? Milone79's Avatar
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    Originally Posted by The Solution View Post
    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...
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  27. #507
    U mad bro??? Milone79's Avatar
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    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 :-)
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  28. #508
    bulk bulk bulk Vitek92's Avatar
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    Unreal quads.

    So jelly.
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  29. #509
    GH15 approved Ka0s's Avatar
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    Wow at those legs
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  30. #510
    Registered User ThailandBrah's Avatar
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    mirin all 3 legs


    no homo
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