way to beat those legs up! That's how they grow.
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12-06-2012, 09:38 AM #1171
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12-06-2012, 09:40 AM #1172
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12-06-2012, 01:52 PM #1173
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12-06-2012, 05:40 PM #1174
Nothing like a PR! Train like a beast and eat like a beast!
Great stuff in hereLogs:
CORE NUTRITIONALS- Core ABC Log(Current)
http://forum.bodybuilding.com/showthread.php?t=155829753&p=1110237253#post1110237253
BETANCOURT- D-Stunner Log
http://forum.bodybuilding.com/showthread.php?t=154348601&p=1080083291&posted=1#post1080083291
AAEFX- Nytric EFX Pro Log
http://forum.bodybuilding.com/showthread.php?t=152192813&p=1032369553#post1032369553
BETANCOURT- Pure Aminos Log
http://forum.bodybuilding.com/showthread.php?t=151561123&p=1019213503#post1019213503
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12-06-2012, 06:13 PM #1175
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12-06-2012, 07:53 PM #1176
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12-07-2012, 02:51 AM #1177
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
You know how we roll!
Off today and heading down to pittsburgh for the weekend to see my brother, meeting his g/f and parents for lunch on saturday, and lifting with a few guys off bodybuilding.com this weekend at an LA Fitness.
Also hitting up Trader Joes.. Since i dont have one anywhere near my house i may buy the entire store.
Bnizzle where you at brah! hit me with that list of goodies to stock up on.
Celebrating Christmas this weekend due to my brother working the holiday as a pharmacist.
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12-07-2012, 12:04 PM #1178
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12-07-2012, 12:07 PM #1179
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12-07-2012, 12:14 PM #1180
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12-07-2012, 04:07 PM #1181
They just built a TJ's in my town.....and it happens to be next door to where my wife works. So we are food broke now. Love that place....its gonna be bad when prep time hits.
Looking good in here Bob. Great squats. Even better sweet potatoes.....those are right up my alley."Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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12-08-2012, 04:46 AM #1182
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys Squat Cycle
Week 4 Day 4
5 Minutes on Bike to warm up Legs
Pull-Ups:
30 Reps over Various Sets/Reps
Squat: (60% for 20 Reps) *** 90 Seconds Rest ***
Bar x 10
135 x 10
190 x 20 (6 Sets)
Close Grip Lat-Pulldown (4:0:1 Tempo)
100 x 10
120 x 10(4 Sets)
Wide Grip Cable Row: (4:0:1 Tempo)
100 x 10
120 x 10 (4 Sets)
Dumbbell Shoulder Press:
40's x 20
55's x 20 (4 Sets)
Dumbbell Bicep Curl (4:0:1 Tempo) // Superset // Hammer Strength Machine Preacher Curls (Explosive)
1 - Warm Up
35's x 10 (4 Sets) // 1 Plate x 20 (4 Sets)
** Just got to deload plan from Jason/Matt, will be a 2 week period of training 3x a week at 60% with very low volume. so taking a lot of time off (14 days) i will be real fresh come Xmas to fire it back up and get ready to roll. The break will be well worth it.. even though i hate taking so long off training hard got to let the body recover a bit. Legs have grown over 3/8" nearly 1/2" when i took measurements in 4 weeks. Cannot complain
Post-Workout:
Homemade Cinnamon Roll Loaves with Cream Cheese Swirl Frosting
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12-08-2012, 04:49 AM #1183
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12-08-2012, 08:31 AM #1184
Love Trader Joe's one of my favs for sure!
Logs:
CORE NUTRITIONALS- Core ABC Log(Current)
http://forum.bodybuilding.com/showthread.php?t=155829753&p=1110237253#post1110237253
BETANCOURT- D-Stunner Log
http://forum.bodybuilding.com/showthread.php?t=154348601&p=1080083291&posted=1#post1080083291
AAEFX- Nytric EFX Pro Log
http://forum.bodybuilding.com/showthread.php?t=152192813&p=1032369553#post1032369553
BETANCOURT- Pure Aminos Log
http://forum.bodybuilding.com/showthread.php?t=151561123&p=1019213503#post1019213503
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12-08-2012, 10:05 AM #1185
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Here is what Jason said from the Strength guys:
"its a shift in the training philosophy, the performance institute that has trained the last 6 number 1 overall picks for the nfl draft they worked with RG3, Luck and TRich last year. And what athletes performance does is they base there training model off of supercompensation instead of overreaching. essentially they take athletes who are "in the hole"... tired and banged up from the football season and they deload them for 2 months
occasionally they go heavy, but most of it is technique based
and that is why their athletes see the best gains, its that deloading training philosophy"
Now while this may be based off top athletes you can relate it to bodybuilding as well.
Can't wait to stock up tomorrow before i leave!Last edited by The Solution; 12-08-2012 at 11:12 AM.
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12-08-2012, 10:57 AM #1186
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12-08-2012, 11:23 AM #1187
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12-08-2012, 05:37 PM #1188
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12-08-2012, 07:05 PM #1189
Seems like the program went awesome for you, a deload well deserved man! Good job!
Also, saw your post in MEN about the homemade ice cream shop. Had one (a different one of course) when I was still living back in San Fran, and it was my childhood haven, so I can totally relate haha!My Lifting Log: http://forum.bodybuilding.com/showthread.php?t=154479513
Quest to strength, one training session at a time
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12-09-2012, 04:34 AM #1190
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys Squat Cycle
Week 4 Day 5
5 Minutes on Bike to Warm up Legs
Pull-Ups:
30 Reps over Various Sets and Grips
Military Speed Squat (explosive squats with no rest in between reps, perform 1 partial rep, 1 half rep and 1 full rep and keep rotating in that order as fast as possible, varies tension on the muscle due to the different depths)
**Similar to the Military Stop Squats but with no Rest**
40 Seconds Timed Squats @ 40 Percent
Bar x 30 Seconds
105- x 30 Seconds (6 Sets)
+5 Seconds
http://www.youtube.com/watch?v=7Qss1f7HlqI
Just like these, but done with no rest/pause. Very explosive.
Bench Press: (5 Reps @ 85%)
135 x 10
185 x 8
260x 5 (5 Sets)
+5 Pounds
Hammer Strength Machine Fly: (4:0:1 Tempo)
85 x 12
110 x 12 (4 Sets)
+10
* Very slow, focus on complete stretch and squeeze (hence 4 second negatives)s
Dumbbell Delt Complex (5 Side Laterals, 5 Front Laterals, 5 Rear Delt Laterals)
10's x 5
20's x 5 (4 Sets)
+5 Pounds
Cable Skullcrusher (4:0:1 Tempo) // Superset // Diamond Grip Push-Up:
90 x 10 // 20 Push-Ups
120 x 10 // 20 Push-Ups (4 Sets)
** 4 Weeks 1/2 inch added to the Quad, and saw some crazy strength gains on my chest, shoulders and Legs.
Bout to head home from Pittsburgh and hit up Trader joes on the way back! Yeah Buddy!
Post-Workout:
Peanut Butter Ice Cream Bowl,
White Chocolate Pretzels
Cookies and Cream Hershey's
Peanut butter Cup
Peanut Butter Snickers
Peanut Butter and Chocolate Chip Cookie
Homemade Pulled Pork Sandwich topped with Spicy Jalapeño Cheese on a Ciabatta Bun with Sweet Potato Fries
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12-09-2012, 05:58 AM #1191
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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12-09-2012, 10:07 AM #1192
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12-09-2012, 10:26 AM #1193
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12-09-2012, 11:04 AM #1194
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12-09-2012, 11:13 AM #1195
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9940
Think about this pragmatically:
A) Bob has free meals here and there because he knows: Its the off-season and he needs to grow and he doesn't binge so it really wont kill him to live it up every now and then.
B) Look at the plate and break it down, its still probably only around 30-40g of fat (3 pretzels, small chunks of hershey bar, 1 PB cup, etc its really not that bad). He could have simply eaten very low fat meals the rest of the day and still been relatively close to his macro goals.Team HALEO™ Rep
∞[Echo in Eternity]∞
http://www.haleo.com/
http://www.bodybuilding.com/store/haleo.html
Like Us On ********: http://tinyurl.com/HaleoFB
http://muscle-primer.com
•A mind too active is no mind at all•
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12-09-2012, 11:45 AM #1196
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12-09-2012, 01:08 PM #1197
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12-09-2012, 01:11 PM #1198
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12-09-2012, 01:47 PM #1199
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Lmao... go read Milone's its 2x as worse.
This...
I guess i cant enjoy "Moderation" or a cheat meal (since i guess people dont believe in that....) Seeing i am not gonna be on a stage in over 2+ years i can enjoy some food.
let alone POST MY MY FITNESS PAL ON THE LAST PAGE, so everyone can see what i eat on a given day and how i break it down..
Yeesh...
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12-09-2012, 01:53 PM #1200
Bro there was no harm meant. The last time we spoke you were just telling me how high carbs and very low fat was optimal to you. Youre being excessive on the thinking, of course you can enjoy free meals and stuff. I just noticed lately in your log that everything you post was very high fat and carb and little protein.
Thus I wanted to ask if you had changed your macros or something, Geez. Everyone needs to lighten up a bit.
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