Adventure to men's physique.

[tripleh210]

Weight 147.6

Up early as **** this morning for a 7am client, never let them pick the time of their session!!!

Decided to snap a few pics before breakfast.

Lookin lean dude!

[NaturalPursuit]

Still lean bro! gunna be a sick offseason!!!

[offroadatv200]

Lookin lean dude!

Still lean bro! gunna be a sick offseason!!!

Thanks guys!

Im hoping for it!!!

Bout to smash my pre-work meal and some back!

[curjo]

Looks like you finally delivered that carb baby you had after the show lol. Looking good, great way to start a bulk.

[offroadatv200]

Looks like you finally delivered that carb baby you had after the show lol. Looking good, great way to start a bulk.

Many carb babys!

[offroadatv200]

Yesterdays workout:

SUPPLEMENTS - CL WHITE FLOOD , CL GREEN MAGNITUDE , CL PURPLE WRAATH


BACK / BI'S REP RANGE 8-12

BB ROWS / PULL UPS - 155x12 / 6, 165x10 / 6, 165x10 / 6, 175x8 / 5

WIDE GRIP T-BAR MACHINE / ONE LEGGED DB ROWS - 105x12 / 45x12, 115x10 / 45x10, 115x9 / 45x10

SUPER WIDE LAT PULLDOWN / ONE LEGGED STRAIGHT ARM CABLE PULLDOWNS - 105x12 / 27x12, 115x11 / 27x11, 120x10 / 30x7

CLOSE GRIP EZ BAR CURL - 75x10, 75x10, 75x8

HAMMER CURLS - 30x8, 30x9, 30x8

WIDE GRIP REVERSE EZ BAR CURLS - 5x8, 50x10

[offroadatv200]

Not to much to say except i absolutely destroyed my legs this morning. Im not sure why but i have been loving leg day. I am really starting to see them pop and love it!!

SUPPLEMENTS - CL WHITE FLOOD , CL GREEN MAGNITUDE , CL PURPLE WRAATH


QUADS / HAMMYS / ABS / REP RANGE 8-12


BB SQUAT / ONE LEGGED HACK SQUAT - 185x12 / 100x10, 185x12 / 100x8, 185x12 / 90x12

LEG PRESS / BOSU BALL DB SQUAT - 540x12 / 55x12 , 540x11 / 55x10, 540x9 / 55x10

STRAIGHT LEG DEADLIFT / BARBELL LUNGES - 185x12 / 95x12, 185x11 / 95x12, 185x10 / 95x12


LEG EXTENSION / LEG CURL - LVL9x12 / LVL9x12, LVL10x11 / LVL10x10, LVL10x10 / Knee was starting to tweak

[offroadatv200]

Pumpkin cheesecake

[curjo]

Pumpkin cheesecake

you post that without details!?!?!?!?

[offroadatv200]

you post that without details!?!?!?!?

Hahaha i will list the recipe!

Ingredients:

10 oz of cream cheese
10 oz of pureed cottage cottage
2 whole eggs
1/2 cup of pumpkin
2 table spoons of cinnamon
2 table spoons of pumpkin pie spice
1/2 cup of stevia
1 table spoon of vanilla extract

Put cream cheese in a bowl and whip it pretty good, try to get it somewhat "runny", add in cottage cheese and mix until it forms as one consistancy, add in other ingredients and mix all together. You want it all scraped off the sides etc. Pour in pan and cook!

Cook at 325 degrees for 30 minutes, then turn down to 200 degrees for ~1 hour.

Top as you please!!

[offroadatv200]

Went in this morning and slayed some shoulder and calf work. Hit a nice PR on the seated BB shoulder press. Man have i missed seeing PR's.

Quick updated on my diet: Stan did an awesome job with helping me up to this point, but seeings how this is the profession i am trying to get into, i would like to give it a shot on my own and see what i can muster up. One of my co-workers is a mens physique competitor; Ron Gallagher. He use to be a bodybuild and has transfered to physique. He placed 1st place in 11 bodybuilding contests. Placed in the top 5 in a National level bodybuilding show, and placed 3rd at his first Men’s Physique show. We sat down and drew up a little game plan the other day as far as diet goes and this is what he came up with.

Breakfast / Preworkout: 1/2 cup of oatmeal, 2 whole eggs, 4 oz 93% ground beef, 30g of honey
Post Workout: 2 scoops of protein, 1 cup of white rice
Meal 1: 5 oz of chicken, 1 cup of white rice, 18 almonds
Meal 2: 6 oz of tuna, 1 cup of white rice, 18 almonds
Meal 3: 4 oz of steak, 4 oz of sweet potato, 18 almonds
Meal 4: 5 oz of chicken, 1 cup of white rice, 12 asparagus spears.
Meal 5: 11 oz of unsweetened almond milk, 2 scoops of protein, 2 tablespoons of PB

Macros are: 2714 cals 285p/236c/70f

The food is a bit of a jump, but my previous diet had me snacking way to hard and i found myself binging every night. It could be the lack of discipline coming from stuffing my face post show. I will be having 3 cheat meals a week that will replace my postwork out meal. 1 meal, not eat as much as i can in one sitting. I am curious to how my body is going to react to this change. Like i said before, i have always been scared to EAT, but now is grow time and my body is needing the FUEL! Bodyfat, weight and pictures will be taken weekly to assess my physique and monitor fat gains. We shall see what is in store

SUPPLEMENTS - CL WHITE FLOOD , CL GREEN MAGNITUDE , CL PURPLE WRAATH

SHOULDERS / CALVES / REP RANGE 8-12

SEATES BB PRESS / BOSU BALL FRONT RAISES - 115x12 / 20x10, 125x10 / 20x10, 125x10 / 120x8, 135x8 PR / 20x8

SEATED REAR DELT MACHINE / ONE LEGGED REAR DELT CABLE FLY - 100x10 / 15x8, 80x12/ 10x10, 80x11 / 10x10

UPRIGHT ROW / ONE LEGGED LATERAL RAISE - 65x12 / 20x10, 70x10 / 17.5x10, 70x10 / 15x10

CALF PRESS / BARBELL SHRUGS - 230x25 / 185x10, 230x25 / 185x12, 230x20 / 185x10

SEATES CALF RAISE / WIIIIDE BABELL SHRUGS - 140x30 / 145x25, 140x25 / 145x15, 140x20 / 145x12

STANDING CALF RAISE - 180x20, 180x18, 180x15

[offroadatv200]

Today's post workout: chick fil a chicken egg and cheese bagel with hashbrowns
Felt like a dirty bitch eating this!

[offroadatv200]

WEIGHT 149.4

I havent been able to check in like i have wanted to but the last few days have been nuts. I finally moved out of my apartment and into my new house! Nothing beats the feeling you get when the realitor hands you over a set of keys to YOUR house. Hit chest and tris early yeterday morning then packed / moved from then until 10:30 last night. Had a dreadful time moving boxes and furniture from my second floor apartment but i just wrote it off as a second workout All our stuff is pretty much in and set up the only problem is the loan is still in the governments hands being processed. Hopefully we will get that back today or tomorrow so we can seal the deal. My girlfriend, roommate, myself and our three dogs are bunking with my parents at the moment, talk about a crazy house Night time meal prep is like a damn zoo in the kitchen but it is pretty cool to have everyone spending time together. Nothing beats quality time with family.

The workout went pretty well felt pretty strong especially on the decline. Im not sure why but my chest hasnt had much endurance. Going to try and drop the weights a little bit and focus on a 12-15 rep range.

CHEST / TRICEPS / REP RANGE 8-12

DB INCLINE / BOSU BALL PUSH UP - 75x12 / 15, 75x9/ 12, 70x9 / 11, 60x12 / 10

DECLINE PRESS / MEDICINE BALL PUSH UP - 155x10 / 10, 155x10 / 10, 165x10 / 8

MACHINE PRESS / ONE LEG 3 WAY CABLE FLY (HI/MID/LOW) - 140x10 / 10x10x10x10, 140x10 / 15x10x10x10, 140x9 / 15x10x10x10

REVERSE TRICEP EXTENSION - 65x12, 65x12, 65x11

OVERHEAD CABLE EXTENSION - 50x12, 57.5x10, 57.5x9

V-BAR PUSH DOWN - 57.5x10, 57.5x10, 57.5x10

BW DIPS TO 50 (LEAST AMOUNT OF SETS) - 15, 15, 17, 3

[NaturalPursuit]

way to try it out for yourself and good luck! Learning your body is a great help!

Nice chest and triceps day as well man!

[offroadatv200]

way to try it out for yourself and good luck! Learning your body is a great help!

Nice chest and triceps day as well man!

Thanks man, all about trial and error!

[offroadatv200]

Picture of the new house.

[demonwareltd]

Congrats on settling on the house! It will definitely rank as one of the top moments of your life that you will remember forever. I still have fond memories of my wife and I sitting on the floor of OUR empty house and eating a pizza together. Didn't matter that we had not a thing to sit on because it was OUR house. Enjoy it!

[curjo]

I don't think my wife would like me going around telling people what the first thing we did in our first house lol. It's a big moment that's for sure, nothing like signing your life away! I've refinance so many times its not even funny. Now it doesn't even faze me, it's just ya ya tell me where to sign.

[offroadatv200]

Congrats on settling on the house! It will definitely rank as one of the top moments of your life that you will remember forever. I still have fond memories of my wife and I sitting on the floor of OUR empty house and eating a pizza together. Didn't matter that we had not a thing to sit on because it was OUR house. Enjoy it!

Thanks man, i really appreciate it! It is still pretty surreal since we cant "live" in there yet. Its not always about what you have, but what you make of what you do have!

I don't think my wife would like me going around telling people what the first thing we did in our first house lol. It's a big moment that's for sure, nothing like signing your life away! I've refinance so many times its not even funny. Now it doesn't even faze me, it's just ya ya tell me where to sign.

Haha UH OH someone got rowdy?!

I thought when i signed for my car last year that i was signing my life away...this year i ripped that stepping stone a new one!

Thats pretty much how it goes now, just look for the circled x to sign, date and initial!

[offroadatv200]

Another long day yesterday, worked from 7am-6pm, trained a few clients from 6:30 to 8:30, then decided to knock out back / and bis. Workout was pretty lax didnt even record it. In my new bedroom we have this...well had this horrendous wall closet / dresser thing. Well my girlfriend and mom decided while i was working all day they were going to start tearing **** up! They have a cool plan so we will see how it goes, but this is what i walked into last night around 11.



I dont think they expected there to be missing carpet, and discolored walls but they have big plans so we shall see what happens!

Got to bed around 1:30 and i was up at 5:45 thanks to the 5 dogs going nuts on some food. It doesnt help that my parents have all hardwood floors in the house so i hear every step they take. Planned on hitting legs but ended up just doing 35 minutes of cardio due to being a zombie. I have been slacking in the cardio department so it felt good to get my sweat on.

5 minute incline walk (8%-3mph)
5 minute jog (6.5 mph)
5 minute incline walk (8%-3mph)
5 minute jog (7 mph)
8 - 30 second sprints (12 mph)
2 minute cool down ( 3 mph)

[Ccm644]

Congratulations on moving in your new home!!

Bet that is a nice change (except coming home to a half teared up room)

Good to hear your training up clients.

How are you finding your diet after bumping it quiet abit?
What happened to your recipe thread :P

[offroadatv200]

Congratulations on moving in your new home!!

Bet that is a nice change (except coming home to a half teared up room)

Good to hear your training up clients.

How are you finding your diet after bumping it quiet abit?
What happened to your recipe thread :P

Thanks man!!

Yeah they really got into it

In all honesty, my diet as been whack. I eat all my meals and then when I get back to my moms we all hang out and I end up munching on stuff thanks to the lack of sleep, stress, and socializing. When I am super stressed I go to food. Typical American ;D

But it is good, I actually get to move in my house today so everything will be back on track.

Man I need to update that !!

[demonwareltd]

Thanks man!!

Yeah they really got into it

In all honesty, my diet as been whack. I eat all my meals and then when I get back to my moms we all hang out and I end up munching on stuff thanks to the lack of sleep, stress, and socializing. When I am super stressed I go to food. Typical American ;D

But it is good, I actually get to move in my house today so everything will be back on track.

Man I need to update that !!

Have you been able to ward off excessive fat gain by upping your cardio since it sounds like you are eating alot more? Or have you succumbed to the 2 week post contest 15 lb fluff gains? Usually what happens to me...

[offroadatv200]

Have you been able to ward off excessive fat gain by upping your cardio since it sounds like you are eating alot more? Or have you succumbed to the 2 week post contest 15 lb fluff gains? Usually what happens to me...

Haha not 15! Probably around 8-10 from contest weight. I haven't even stepped on the scale in a couple days. Cardio has actually been really lax but all the moving has kept me straight I suppose. Bodyfat Thursday was at 8%, shooting for 10-12%.

Dude the diet at night goes to ****! Come home to my mom and roommate gorging so I pound some good eats, got my Nutella V-card taken from me this week. That stuff is dangerous!!!

Settled in the new place so tomorrow is back to the grind, no excuses!

Will post leg workout when I get wifi set up next week...not posting it all from my phone

[demonwareltd]

Haha not 15! Probably around 8-10 from contest weight. I haven't even stepped on the scale in a couple days. Cardio has actually been really lax but all the moving has kept me straight I suppose. Bodyfat Thursday was at 8%, shooting for 10-12%.

Dude the diet at night goes to ****! Come home to my mom and roommate gorging so I pound some good eats, got my Nutella V-card taken from me this week. That stuff is dangerous!!!

Settled in the new place so tomorrow is back to the grind, no excuses!

Will post leg workout when I get wifi set up next week...not posting it all from my phone

Yeah, the evenings are the hardest by far. I purposely wait until as late as possible before I eat my last meal of the day, otherwise if I start to get even a little hungry during the evening I want to snack. Stick to it and looking forward to seeing that leg session!

[offroadatv200]

Decided to throw in a power day to see where i am at as far as strength goes at the moment. Not the happiest with some of the lifts but i am not going to complain. Will do power for all body parts this week to get an idea of my strength, then jump into a strength phase again and assess back in a couple weeks! Time for some GAINZZZZ!

HEAVY CHEST

BARBELL BENCH 5X5 - 205x6, 205x5, 205x5, 205x5, 205x5

DECLINE BENCH 5X5 - 185x6, 205x5, 205x5, 205x5, 205x5

DB INCLINE BENCH 5X5 - 85x5, 85x5, 90x3, 80x5, 80x5

10X10X10 FLY'S

HI - 20x10, 20x10, 20x10
MID - 15x10, 15x10, 17.5
LOW - 10x10, 10x10, 10x10

Settled in the new house so the diet will be on ****ing point! NO DETOURS!

[offroadatv200]

Up a little late this morning but i had a killer back session. Gotta get WIDEEE up top!! Hit a new PR on deadlifts and it felt amazing. My back is already feeling tight and sore and its only been a few hours. MAKE THAT **** GROW!

HEAVY BACK

PULLUPS 1X25 - 13, 7, 5

DB ROW 5X5 - 80x5, 90x5, 90x5, 90x5

WIDE LAT PULLDOWN 5X5 - 140x5, 140x7, 150x6, 160x4, 150x5

WIDE T-BAR ROW 5X5 - 215x7, 225x5, 225x5, 225x5, 225x5

DEADLIFTS 5X5 - 225x5, 245x5, 255x5b]PR[/b], 265x5PR, 255x3

[Ccm644]

Well done on your PR
Good to see your back to some good workouts after the move etc

[NaturalPursuit]

SICK PR bro!!! Gotta love hittin all time bests!!!

[offroadatv200]

Well done on your PR
Good to see your back to some good workouts after the move etc

SICK PR bro!!! Gotta love hittin all time bests!!!

Thanks guys!

Feelsgood