Adventure to men's physique.

[offroadatv200]

Took the day off of the weights today which was much needed. My back hasnt been this tender in a while and i love it!! Went in and did 40 minutes incline walking and a couple sets of abs. So far this off season I havent done much cardio or abs so i am trying to make a point to hit them at least 3 times a week. Had some family come in from NY yesterday for thanksgiving so we decided to fry up a turkey a little early since my grandmas usually isnt the best It was pretty sweet having everyone come over to MY house for once. I didnt enjoy all the dishes they left but it was well worth it!

Hope you guys have a great thanksgiving and enjoy the eats!!!

[demonwareltd]

Sounds like you already got to pounding some good Thanksgiving food - awesome! Enjoy the rest of the holiday weekend as well!

[offroadatv200]

.....brb cutting again.




Seriously though! Time for a mini cut!! My diet has been way to lax and i havent stuck to it 100%. I havent hopped on the scale but the mirror is telling me enough. Time to tighten it back up a bit and then get back to the gainzzz.

[demonwareltd]

.....brb cutting again.




Seriously though! Time for a mini cut!! My diet has been way to lax and i havent stuck to it 100%. I havent hopped on the scale but the mirror is telling me enough. Time to tighten it back up a bit and then get back to the gainzzz.

I hear ya, all this eating makes you feel like you need to start dieting again! However, you are only 3 weeks out from your show and to cut now would really just set you back as far as strength/size gains. You can't do much about any fat you packed on the last few weeks, but you can still continue to ride the rebound your body has coming off a show and push hard in the gym and put it tons of work. Just get the eating back to where you were before you started going crazy and then monitor it every couple days and increase/decrease cals as necessary.

[NaturalPursuit]

Hope you enjoyed thanksgiving bro! Good idea to take off the other day to let the back heal up...its always tough to stay away from the gym lol

[demonwareltd]

How did the rest of your holiday weekend go Billy? Eat as much sugary goodness as I did? Definitely not looking forward to getting on the scale tomorrow morning, that's for sure!

[offroadatv200]

I hear ya, all this eating makes you feel like you need to start dieting again! However, you are only 3 weeks out from your show and to cut now would really just set you back as far as strength/size gains. You can't do much about any fat you packed on the last few weeks, but you can still continue to ride the rebound your body has coming off a show and push hard in the gym and put it tons of work. Just get the eating back to where you were before you started going crazy and then monitor it every couple days and increase/decrease cals as necessary.

Toned the carbs down just a tad to compensate for all the pie and cookies i powned! Today is back to full force!

Hope you enjoyed thanksgiving bro! Good idea to take off the other day to let the back heal up...its always tough to stay away from the gym lol

Dude I hated to take the day off, the night before i was pumped to tear **** up!

I did, Family time is the best for sure. Hope yours was good too dude!

How did the rest of your holiday weekend go Billy? Eat as much sugary goodness as I did? Definitely not looking forward to getting on the scale tomorrow morning, that's for sure!

Dude my gf brought home all kinds of pies and cookies from turkey day that i didnt touch ALL WEEKEND....Sunday i woke up and went straight to it!! 2 pieces of pie, and like 8 cookies!
It was so tasty. Did you go pretty hard all weekend too?!

[offroadatv200]

Current update on my weight and such.

Weight - 154.2

Bodyfat - 10.5%

BF is almost where i want it, trying to maintain around 12% on this bulk. Feeling like i am starting to fill out a little more and the water weight is starting to subside. Need to start logging my workouts again I am slacking!

[demonwareltd]

Toned the carbs down just a tad to compensate for all the pie and cookies i powned! Today is back to full force!



Dude I hated to take the day off, the night before i was pumped to tear **** up!

I did, Family time is the best for sure. Hope yours was good too dude!



Dude my gf brought home all kinds of pies and cookies from turkey day that i didnt touch ALL WEEKEND....Sunday i woke up and went straight to it!! 2 pieces of pie, and like 8 cookies!
It was so tasty. Did you go pretty hard all weekend too?!

I went hard, but only during the actual meal. Followed my diet plan the rest of the day. Problem was that I had 3 Thanksgiving meals essentially. I'm guessing I am up about 3 lbs because of it, which isn't terrible I guess. I keep lifting up my shirt to make sure the six pack is still there, which it is. Back to strict eating now until Christmas

[offroadatv200]

I went hard, but only during the actual meal. Followed my diet plan the rest of the day. Problem was that I had 3 Thanksgiving meals essentially. I'm guessing I am up about 3 lbs because of it, which isn't terrible I guess. I keep lifting up my shirt to make sure the six pack is still there, which it is. Back to strict eating now until Christmas

3 thanksgivings?!? You lucky dog.

I am starting to get back to "normal" i felt like i was bloating all weekend, haha.

[offroadatv200]

This past week has been crazy busy. My mom has set up a house warming party for me this weekend my schedule has been nuts trying to get the house ready for company. Still hitting the gym regularly but ive been slacking on recording it. Lately i have been shooting for somewhat higher reps and a shorter rest period. Im also trying to throw in a few more super and drop sets. DOM's have been terrible, i feel like i have been sore all week. Today was leg day and my quads are spent.

LEG DAY

SLDL - WARM UP 15x125, WORKING SET - 12x185, 11x205, 8x225

CLOSE STANCE HACK SQUAT - 12x200, 12x200, 12x220, 12x22

FRONT SQUAT - 105x12, 105x12, 115x125

LEG PRESS - 12x270, 12x 315, 10x355

LEG EXTENSIONS - 15x105, 12x150, 8x165

SS

JUMP LUNGES 15, 15, 12

Kept the rest time at 60 seconds which was pretty brutal. Also didnt do any type of leg curls due to them bothering my knee. I have spurs on my knees that get bothered occasionally when my knee gets inflamed. Sucks but what can ya do but shut up and move on

[Ccm644]

This past week has been crazy busy. My mom has set up a house warming party for me this weekend my schedule has been nuts trying to get the house ready for company. Still hitting the gym regularly but ive been slacking on recording it. Lately i have been shooting for somewhat higher reps and a shorter rest period. Im also trying to throw in a few more super and drop sets. DOM's have been terrible, i feel like i have been sore all week. Today was leg day and my quads are spent.

LEG DAY

SLDL - WARM UP 15x125, WORKING SET - 12x185, 11x205, 8x225

CLOSE STANCE HACK SQUAT - 12x200, 12x200, 12x220, 12x22

FRONT SQUAT - 105x12, 105x12, 115x125

LEG PRESS - 12x270, 12x 315, 10x355

LEG EXTENSIONS - 15x105, 12x150, 8x165

SS

JUMP LUNGES 15, 15, 12

Kept the rest time at 60 seconds which was pretty brutal. Also didnt do any type of leg curls due to them bothering my knee. I have spurs on my knees that get bothered occasionally when my knee gets inflamed. Sucks but what can ya do but shut up and move on

Nice to see you log a workout

High reps are a killer

A home warming party have a great time and enjoy your weekend


Take it my invite got lost in the mail haha

[offroadatv200]

Nice to see you log a workout

High reps are a killer

A home warming party have a great time and enjoy your weekend


Take it my invite got lost in the mail haha

Yeah its about time! Things are starting to slow down so i should be logging more.
I love the high reps, killer DOMS lately, im loving it.
Man i wish all of you guys were closer so you could come have a good time.

[offroadatv200]

Up and at em this morning for some chest, triceps and abs. These high reps are giving me pumps like no other. Focused on resting only 60 seconds for chest movements and 30 seconds for triceps. This really made me look like a pansy (check out my weight/reps) but the pain was oh so good!

Diet has been out of whack thanks to my house warming party the other day. Tons of cookies, pies, and goodies. Was a little butt hurt about it at first but the family and friend time was awesome so i cant complain...besides, im bulking

Macros are back to 236c/70f/285p

chesticles / tricepticles / absicles


incline db press 3x8-12 drop set on the last one - 70x12, 75x10, 75x8 DS 50x6

incline db flys 3x8-12 drop set on the last one - 40x12, 45x12, 45x12, 25x8

flat db bench 4x6-10 - 80x10, 85x6, 75x8, 75x8

skull crusher 3x12-16 - 80x12, 70x12, 60x12
ss
cgbb 3x12-16 - 115x12, 90x12, 80x12

tricep rope push downs 3x12-16 - 30x15, 30x12, 25x12

overhead DB extension 4xdropset - 60x12, 50x10, 40x8, 30x10

dips 2xfailure - 12, 6
ss
pushups 2xfailure - 13, 8


abs circuit 3 sets no rest


decline leg raises

hanging knees to chest

ball crunches

russian twist

[offroadatv200]

Weight / 156.4

Time to make them shoulders grooooooow nice and wide. No more narrow puny little shoulders. Made some sweet potato protein waffles this morning and was ready to destroy. My new thing is going in to the gym with no plan whatsoever. The only think i know is i am going to demolish the weights and im not leaving till i cant raise my arms! Trying to get on Stans level with the layout, hopefully i didnt jack it all to hell


BOULDER SHOULDERS



WIDE BARBELL SHOULDER PRESS - 15x95, 12x115, 9x125 (DS) 7x95

LATERAL RAISE - 15x20, 15x20, 12x25 (DS) 8x15

CROSS BODY FRONT RAISES - 15x15, 14x20, 15x20 (DS) 12x12.5

REVERSE PEC DECK - 15x80, 12x90, 15x80 (DS) 12x50

BB SHRUGS (SS) PLATE AROUND THE HEAD - 15x125 / 15x35, 12x185 / 15x35, 12x185 / 15x35, 10x185 / 12x35 (DS) 10x125 / 10x35

DB REAR DELT FLY (SS) WIDE UPRIGHT ROWS - 15x15 / 55x12, 20x15 / 55x12, 20x15 (DS) 12.5x10 / 55x10



ABS


TRX PULL INS (MIDDLE, LEFT, RIGHT) - 8x8x6x6

WEIGHTED BALL CRUNCH - 15x12x12x10

[offroadatv200]

[demonwareltd]

That waffle looks awesome and appreciate the formatting shout out for your last workout Good job!

[NaturalPursuit]

nice workout and lovin the format!


waffle looks tasty!!!

[Ccm644]

My new thing is going in to the gym with no plan whatsoever......

Very different approach, how you finding it?

I do like Stans layout, makes it different and stans out

Keep it all up

[offroadatv200]

That waffle looks awesome and appreciate the formatting shout out for your last workout Good job!

Of course!

nice workout and lovin the format!


waffle looks tasty!!!

Thanks bro!

My new thing is going in to the gym with no plan whatsoever......

Very different approach, how you finding it?

I do like Stans layout, makes it different and stans out

Keep it all up

I like it alot actually. I have done it the last two days as well with legs and back. Though i like structure in my routines these last few workouts have been kind of cool venturing off "the usual". No direction just going, listening to my body on what it wants, and how hard it wants to go.

[offroadatv200]

Quick update since i have not been logging very much. Gains seem to be going well and i weighed 157 saturday and still hovering 10.5% BF. The gym is starting to get a bit boring to me. I havent really taken a good amount of time off of the gym in quite some time. I think i need to take a good 3-4 days off and and really let my body rest up and miss the gym. Between getting up EVERY day except sunday at 6 to hit the gym followed by working both jobs till 8 or 9 every night i beleive i am physically and mentally exhausted. So with all that being said i am going to spend the next few days relaxing.

On a good note: Maxed out on bench the other day at 255 pounds. Felt like i could have pushed a bit more but i am happy with that.

Diet: Diet has been going well. The last week i have been going back to IF/IIFYM and it seems to be working alot better. The weekdays are pretty boring / structured but the weekends i just eat what i want, when i want and hit my macros (for example: Saturday i had 4 waffels, massive protein shake, turkey burger and pumpkin cheesecake from rubys tuesdays). Also with my diet i am starting to play with my macros a bit more and really dial in what i want / works for me. Currently trying higher carbs to see how my body reacts. 300c/180p/70f

Workout: Trying to create a routine any advice, tips, or go to's are welcome

Thats my rant for the day. Lately i have been demolishing so waffles, some here ya go. Daisy trolling on my Banana nut waffles.

[offroadatv200]

With today being a day off i decided to sleep in...or try to at least. Turned all my alarms off and i was up at 6:22 got a whoping 22 extra minutes of sleep Forced myself to dose in and out until 7:30. Felt good to take my time this morning before work instead of rushing to make sure i have everything for the day.

Really trying to figure out this funk that i have been in. Morning started out great and work slowly killed that for me. I know i have mentioned previously about the guy i was training to take my position well now he is pretty well trained and i literally do nothing all day. I sit at the desk from 9 to 6 and its starting to piss me off. I have always been one to work for my money but right now i feel like it is being handed to me. I guess i should be glad i have a job....

Follow me on Myfitnesspal if you use it: bblack21

MACRO TARGET
300c/70f/180p

TODAYS MACROS
290c/70f/181p

FOODZ
BANANA WAFFLES / SUGAR FREE SYRUP
TACO BELL XXL CHICKEN BURRITO
1 SCOOP OF AMERICAN ISOLATE / 1 CUP OF UNSWEETENED VANILLA ALMOND MILK
4 OZ OF GROUND CHICKEN / 1 CUP OF WHITE RICE / 2 CUPS OF BROCCOLI
2 SCOOPS OF AMERICAN ISOLATE / 2 CUPS OF UNSWEETENED VANILLA ALMOND MILK

[Ccm644]

Nice to see your back logging more often

As for work, getting paid to do nothing is always fun for a week but then as you said it gets annoying. Since you trained this guy up what is meant to be your role?

Food looks good, im sure you treated Daisy

Well done for maxing your bench.

As for routines...... From a routine what do you want? What are your goals?

Keep well

[demonwareltd]

I think Dean has a good question? What are your goals both short and long term? I know from past experience that coming off a contest prep there is a huge void in your life. It's normal to feel depressed a bit and like something is missing.

I think if you identify concrete measurable goals and a plan to get there u may be more motivated to get to the gym and put in work.

Just my 2 cents!

[offroadatv200]

Nice to see your back logging more often

As for work, getting paid to do nothing is always fun for a week but then as you said it gets annoying. Since you trained this guy up what is meant to be your role?

Food looks good, im sure you treated Daisy

Well done for maxing your bench.

As for routines...... From a routine what do you want? What are your goals?

Keep well

I'm glad to be logging again, maybe it will help me get back on track. Should be posting pictures up tomorrow morning... Ruh roh!!

Yeah I enjoyed just hanging out at first, but now it is starting to get old and I'm aching from sitting all day. I am taking sales classes next week and will soon be making sales calls to customers. Which will be awesome but the wait is killing me.

I think Dean has a good question? What are your goals both short and long term? I know from past experience that coming off a contest prep there is a huge void in your life. It's normal to feel depressed a bit and like something is missing.

I think if you identify concrete measurable goals and a plan to get there u may be more motivated to get to the gym and put in work.

Just my 2 cents!

It's funny that I can't make up my mind on a solid routine, yet I make routines for people on a daily basis, which is actually showing great results for them thus far.

I want size and strength, I need to pack it on for future competition. My short term goal is to just maintain relatively lean physique while bulking. I'm not going to be crazy and never venture off my diet, but I will keep my macros in check for the most part. Right now I am working out a diet that is going to leave me satisfied...Playing with higher carbs at the moment.

Cliffs: short term is to maintaining My BF around 10-12% and long term to bulk to around 180.

[stayfit2008]

are there age groups on physique?

[offroadatv200]

are there age groups on physique?

35 and younger and 35 and up. Then it breaks down by height.

[NaturalPursuit]

id highly suggest PHAT if your giving routines a consideration....begin with a lower end of the volume....just a great program!

[offroadatv200]

Second day off the gym today. Had to get up kind of early due to my girlfriend totalling her car. I am now playing taxi Though it has only been 1 complete day off i am still not missing the gym one bit, to be honest it isnt even crossing my mind. I will be there tonight to train two clients so hopefully that will rekindle the fire for a workout in the morning. If not, i will take one more day off. Will post back later today with my diet.

id highly suggest PHAT if your giving routines a consideration....begin with a lower end of the volume....just a great program!

I will definitely look into it, thanks man.

[offroadatv200]

Weight 157.8

Not real suprised with my weight, i was expecting it to be in that range. Did some research on P.H.A.T. and it looks pretty sick. I am going to give it a shot tomorrow in hopes that it will give me some good motivation. So tomorrow marks day 1 with upperbody power so it should be interesting.

Not to much changed on the diet from yesterday...Macros are almost the same, switched up a few things. Trying to get my fast food cravings out of the way so instead of splurging, why not make it fit?

MACRO TARGET
300c/70f/180p

TODAYS MACROS
290c/67f/181p

FOODZ
BANANA WAFFLES / SUGAR FREE SYRUP
2 WENDY'S DOUBLE STACKS
1 SCOOP OF AMERICAN ISOLATE / 1 CUP OF UNSWEETENED VANILLA ALMOND MILK
4 OZ OF GRILLED CHICKEN / 2 CUP OF WHITE RICE / 2 CUPS OF BROCCOLI
1 SCOOPS OF AMERICAN ISOLATE / 2 CUPS OF UNSWEETENED VANILLA ALMOND MILK