My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[lllDBOlll]

Yeah was good thanks. How do you manage to do a bench day then OHP straight after, I would be hella sore for that!

Also, I looked at the 531 template and it says to do biceps with shoulders, something I want to avoid if back day is after! I was thinking, triceps with shoulders and some biceps after chest.

- Defiantly looking forward to this program in hopes of gains, I'm going to rotate the accessory lifts weekly/cycle. I think BBB could be beneficial but I don't want to shy away from typical bbing volume too for growth nomsayin?

AND GLAD I FOUND YOUR LOG subbed on youtube too.

BBB is great for volume. Trust me. My squats and legs have come on ten fold since I started doing BBB twice a week.

Thanks for subbing *******.

FRONT POSING PRACTICE



LOL at Face. Front lat spread is still chit even with thinking about back. Meh.

[Railingz]

BBB is great for volume. Trust me. My squats and legs have come on ten fold since I started doing BBB twice a week.

Thanks for subbing *******.

FRONT POSING PRACTICE

[IMG]http://i794.photobucket.com/albums/yy228/Dan2ZZ/front15122012_zps84d6068d.jpg/IMG]

LOL at Face. Front lat spread is still chit even with thinking about back. Meh.

jeeeezus .. you're looking jacked as fuuuu right now.

With your front lat spread, try to flare the wings out a bit more, maybe drop the shoulders more if you can

[lllDBOlll]

jeeeezus .. you're looking jacked as fuuuu right now.

With your front lat spread, try to flare the wings out a bit more, maybe drop the shoulders more if you can

That's what I'm trying to do lol! Works on back spread... No bueno on front

[snLassen]

Guns & boobs looking fuarking massive Dan. Manlet genetics of peace!

[moshvr]

Wicked progress man! inb4 your Australian buddy comes to call you fatty

lol'd at the faces, but damn your arms and shoulders are awesome. Weight in the pics?

[lllDBOlll]

Guns & boobs looking fuarking massive Dan. Manlet genetics of peace!

Thanks man!

Wicked progress man! inb4 your Australian buddy comes to call you fatty

lol'd at the faces, but damn your arms and shoulders are awesome. Weight in the pics?

192lbs brother. Yep waiting for Andrew

[benchtochest]

Mirin wings of peace bra!

Btw your low camera angle and ****ty-ish pose doesnt give your front justice to be honnest. When are you cutting? To what weight/bf?

Edit: just saw second set of pics, looks alot better. You will def look great @ sub 10% bf

[JelaniTheGreat]

Lol man why? You seem to know what you are doing judging by your AVI

Trial and error my man, trial and error, but your workouts and vlogs have been most helpful in guiding me on how to handle this upcoming bulk..... I want MASS and I want it NOW!

[lllDBOlll]

Mirin wings of peace bra!

Btw your low camera angle and ****ty-ish pose doesnt give your front justice to be honnest. When are you cutting? To what weight/bf?

Edit: just saw second set of pics, looks alot better. You will def look great @ sub 10% bf

Thanks mate. Will be starting cut in new year. Will be going to 6% should be around 170lb at that. Just need to practise more posing.

Trial and error my man, trial and error, but your workouts and vlogs have been most helpful in guiding me on how to handle this upcoming bulk..... I want MASS and I want it NOW!

Eat and eat some more

[fittofattofit]

lol BADMAN

DECEMBER PROGRESS SHOT



Our lass should of bought me a girdle never mind a belt! I am happy with the rear lat spread, not so happy with front. I need to do more serratus work I believe.

Also today, had a great deadlift session with new belt... really loved it! Did my squats afterwards... felt ace! Did 4 sets of BBB... then thought I don't wanna do any more reps... so went on a PR hunt... I am a cat's cock hair off full parallel with 160kg but I managed to go down and come back up... so better than I ever have before... if I had been fresh it would have been no problem!

Cycle 6 - Week 1 - Deadlift

Barn Door Back!

Video





Supplementation

PWO - 2 x ProSupps Jekyll - HNNNNNNNG Pumpaliscious

Warm Up: 10 Mins Bike, Bar Weight RDL's, Dorsal Raises, Leg Extensions

Core Lift
Conventional Deadlift

20kg x 10
60kg x 10
100kg x 6

127.5kg x 5 (281lb)
145kg x 5 (319lb)
165kg x 9 (363lb)

Assistance Lift 1
Back Squat

Boring But Big

80kg x 10 (176lb)
105kg x 10 x 3 (231lb)

PR HUNT

140kg x 1 (308lb)
160kg x 1 (353lb) - Just above usual depth, still first time I have successfully gone down and come back up with this weight

Assistance Lift 2
Pull Up

BW = 192lb - Ruth ruth baby ruth

BW x 8 x 2
BW+10kg x 8 x 2 (22lb)
BW x 10

Assistance Lift 3
Trap Bar Row

25kg x 10
65kg x 10
85kg x 10 x 3 (187lb)

Assistance Lift 4
Close Grip Row

80kg x 12
100kg x 12 x 3 (220lb)

Assistance Lift 5
Dumbbell Row

35kg x 12 x 2 (77lb)

Assistance Lift 6
Overhand Lat Pull Down

80kg x 6 x 4 (176lb)

Assistance Lift 6
Dumbbell Curl

20kg's x 12 x 2 (44lb's)


Thoughts

Good session. All I can say is... I love this belt business.

Great job on the deadlifting --- 165kg x 9 = 202-214kg 1RM
You looked good for the tenth rep as well
Arms are looking really big with the DB curls and I'm jealous of that big biceps vein that's popping through now
Backisthickasfuk in the pics and I'm singling out the forearms. Pecs are

Wicked progress man! inb4 your Australian buddy comes to call you fatty

I wasn't going to say it but Fatty, you're looking really big! (In a good way )

[ulsak]

the macenko's has sculpted you chest well. I look like a victim of famine catastrophe in comparison

[lllDBOlll]

Great job on the deadlifting --- 165kg x 9 = 202-214kg 1RM
You looked good for the tenth rep as well
Arms are looking really big with the DB curls and I'm jealous of that big biceps vein that's popping through now
Backisthickasfuk in the pics and I'm singling out the forearms. Pecs are

I wasn't going to say it but Fatty, you're looking really big! (In a good way )

Hehe fuark you :P

I reckon you are a right could have had 10 but that one rep could mean the difference between burning out for the rest of the session or not. I don't believe those calculators though :P I was going to try for 190kg on my 1+ week... but might go for 200kg for chits and giggles as I will probably be starting to cut after this cycle.

Thanks mate.

the macenko's has sculpted you chest well. I look like a victim of famine catastrophe in comparison

It has come on a lot my chest, there is a lot of work to be done with it still but I can definitely see improvements in size. Mate you are 53... if I look as good as you in 26 years... I will be more than happy.

[Raigs]

Man Look at those arm Veins you got a few. You got some real nice size there. With a cut you will be looking good. and you wife will be beating the ladies off you with the barbell :P

[MKW]

It has come on a lot my chest, there is a lot of work to be done with it still but I can definitely see improvements in size. Mate you are 53... if I look as good as you in 26 years... I will be more than happy.

Ah, a loophole! U doesn't want age talk in his thread... but he doesn't have authority over age talk in someone else's log!

Looking thick as hell Danny. As for the BBB comment from above, I think it's anything but going away from a bodybuilding emphasis. I've only done it this week for cycle 2 but am already loving the concept behind it. 5 sets of 10 reps, low rest, and a big compound movement = hypertrophy gains, at least I suspect it will equal that (took measurements pre-cycle to test that theory). I was so shot after BBB squats last week that I couldn't directly hit my quads or hamstrings after it.

[MKW]

Also Danny, have you ever considered doing blood flow restriction work for legs or arms? I'm so intrigued by it and will give it a shot in a month or two on a future cycle.

[lllDBOlll]

Man Look at those arm Veins you got a few. You got some real nice size there. With a cut you will be looking good. and you wife will be beating the ladies off you with the barbell :P

Hah thanks mate. There is an expo on over here in May 2013 in Birmingham... I am hoping to go. So looks like planning a cut to have me shredded by then is a good idea.

Ah, a loophole! U doesn't want age talk in his thread... but he doesn't have authority over age talk in someone else's log!

Looking thick as hell Danny. As for the BBB comment from above, I think it's anything but going away from a bodybuilding emphasis. I've only done it this week for cycle 2 but am already loving the concept behind it. 5 sets of 10 reps, low rest, and a big compound movement = hypertrophy gains, at least I suspect it will equal that. I was so shot after BBB squats last week that I couldn't directly hit my quads or hamstrings after it.

Cheers mate.

We talk about worse things than age ITT

[lllDBOlll]

Also Danny, have you ever considered doing blood flow restriction work for legs or arms? I'm so intrigued by it and will give it a shot in a month or two on a future cycle.

Never heard of it... elaborate

[MKW]

Never heard of it... elaborate

http://www.kylehuntfitness.com/blood...remy-loenneke/

I know Layne Norton does it (Jeremy in the article is his buddy) and I've always been so intrigued.

[ktj4l]

Also Danny, have you ever considered doing blood flow restriction work for legs or arms? I'm so intrigued by it and will give it a shot in a month or two on a future cycle.

Wait... what?

[hcoyle545]

Wow your back lat spread is unreal bro. Had no idea you were that big. Keep it up, I have no tips to offer you on posing but, like anything, the front lat spread will get better with practice.

[MKW]

Wait... what?

Occlusion training. A lot of the pros on BB.com do it or have done it as a finisher. Link above.

[lllDBOlll]

http://www.kylehuntfitness.com/blood...remy-loenneke/

I know Layne Norton does it (Jeremy in the article is his buddy) and I've always been so intrigued.

Occlusion training. A lot of the pros on BB.com do it or have done it as a finisher. Link above.

Hmmm. Just read through it. I will say one thing. A lot of pro's say they do and don't do a lot of things - don't always believe everything they say.

Personally... I think this is a method that could cause some serious injuries if done wrong. You could rupture veins an chit no problem if the pressure gets too much. Plus with leg training there's a high chance you may pass out whilst doing it too.

I think I will stick to the basics :P

Wow your back lat spread is unreal bro. Had no idea you were that big. Keep it up, I have no tips to offer you on posing but, like anything, the front lat spread will get better with practice.

That's what she said...

Cheers mate. I was going to make a post tonight about the difference between looking like you lift when naked and not when clothed.

Was at this Christmas party last night with the other half. She works in a mixed sex office. Decent mix of people in there. Well... I have NEVER seen so many office fairies obsessed about their own biceps ever before. They all know what I get up to through what the mrs has told them.. so they are all like WHOA SEEN THAT PIC OF YOURS.... THOUGHT YOU'D BE BIGGER... HERE FEEL MY ARMS... FEEL THEM... BIG AREN'T THEY??

I'm like ah yeah, massive pal.

Then you see them all walking around to each table saying the same thing, going through the ritual.

So Linz says to this lass... do you think Danny has muscles then?? I'm like FFS at this point.

This lass says... after looking for a while... "Hmmm no, not as big as <random person walking round flexing arms>"

At this point I'm like FML. In order to look like you lift... you need to be at least 16 - 17st and be fat as f*ck.

I remember when I was that description and EVERYONE thought I was massive.

LOL.

Few more beers and I'd of been on the table Rear Lat Spreading for World Peace!

[lllDBOlll]

Cycle 6 - Week 2 - Bench Press - Macenko Week 5a

Getting Mucky With Macenko

Video





Supplementation

PWO - 1 Jekyll, 6 Tabs of Vasotropin - FUARK

Warm Up: 10 Mins Bike, YTWL's and Dislocations, Press ups

Core Lift
Flat Barbell Bench Press

20kg x 10
60kg x 8

75kg x 8 (165lb)
92.5kg x 6 (203lb)
105kg x 4 (231lb)
112.5kg x 3 x 3 (248lb)
100kg x 16 (220lb)

Assistance Lift 1
Incline Dumbbell Bench Press

41kg's x 10, 9, 8, 7 (90lb's)

Assistance Lift 2
Parallel Bar Dips

BW = 192lb - Hunka Chunka

BW x 12
BW +32.5kg x 10 x 3 (72lb)
BW +20kg x 10 (44lb)

Assistance Lift 3
Incline Dumbbell Flyes

26kg's x 10 x 2 (57lb's)

Assistance Lift 4
Press Ups

BW x 3


Thoughts

Feeling very good about the possibility of hitting 140kg. Gunna start doing a slow negative with it after the final max rep set just to get used to it... if it happens to go up... well bonus!

[ktj4l]

Yeah, I think you're good for 140kg.

[MakeGoBoom]

Strong max set fat boy

[lllDBOlll]

Yeah, I think you're good for 140kg.

Strong max set fat boy

Cheers fellas. Screams will be had once it goes up!

[Railingz]

fuaaaaaaark strong workout bro

100kg x 16 x .0333 + 100 = 153. I know that calculation isn't accurate but it seems to not be far off for most? Reckon you could smash 150?

[lllDBOlll]

fuaaaaaaark strong workout bro

100kg x 16 x .0333 + 100 = 153. I know that calculation isn't accurate but it seems to not be far off for most? Reckon you could smash 150?

Usually when you get over 10 reps the calculation starts to get a bit sketchy. When I attempted 130kg before starting this run of macenko it went up pretty easily so I definitely think I will get my 140kg goal. Of course I will have a go at 150kg if I feel it in me but I have no spotter and it starts getting difficult to unrack :P

[Railingz]

Usually when you get over 10 reps the calculation starts to get a bit sketchy. When I attempted 130kg before starting this run of macenko it went up pretty easily so I definitely think I will get my 140kg goal. Of course I will have a go at 150kg if I feel it in me but I have no spotter and it starts getting difficult to unrack :P

Haha yeah true. I suppose if not accurate for your 1RM, it's a solid way to gauge progress?

However, would be nice to think that if you were having an amazing day and everything went perfect that the calculation could be close.

I am excite to see if you get 150, when are you going to attempt?

[lllDBOlll]

Haha yeah true. I suppose if not accurate for your 1RM, it's a solid way to gauge progress?

However, would be nice to think that if you were having an amazing day and everything went perfect that the calculation could be close.

I am excite to see if you get 150, when are you going to attempt?

I dunno really. It's hard to fit it in. I want to perform all the Macenko days to complete the series I am doing on my channel.

I might do it on Saturday the 30th.