Growing The Fro Out

[fr0IVIan]

I was 195 lb and well over 30% bf maybe 4-5 years ago, I was FAT and very weak. I started going to the gym regularly but didn't have a real plan for a year, got a little stronger and dieted down to 170 lb.... but was VERY flat and weak. I went on a hike with my then gf/now fiancée and her brother and couldn't even keep up.

switched gyms, did 5/3/1 plus my own assistance bs until the end of that year and filled back out to 185 lb, got stronger. dieted down to the me shown in the left half of my avi. I was 169 lb and 15% bf but way too small, I needed to wear a shrunken medium to look "big" and I looked skinny.

started my first real bulk last summer, got up to 212 lb and 27% bf via Bod Pod, gained anywhere from 50-100 lb on certain lifts, and started dieting down again this past January/February, at first conventionally then 3.5 weeks of RFL. got down to 194 lb at 20% bf, then have been trying to slow/lean gain back up... so far I'm at 201.x and 20% bf?


BW 6/2011: 169 lb
BW 9/2011: 186 lb
BW 1/2012: 206 lb caliper BF: 21.32% Bod Pod (actual): 26.8%
BW 5/2012: 194 lb caliper BF: 15.08% Bod Pod (estimate): 20%
BW 6/2012: 201 lb caliper BF: ~15% Bod Pod (estimate): 20%


weight progression on various lifts (6/2011 vs 9/2011 vs 1/2012 vs 5/2012)
incline bench: 45x10 DB vs 185x4 vs 215x8 vs 225x3x2 (RFL)
flat bench: 155x8 smith bench vs 245x8 smith bench vs 245x7 bb bench vs 275x1 (RFL)
deadlift: 205x8 vs 265x9 vs 385x1 vs 405x1 (RFL)
squat: 205x8 (3/4 squat at best) vs 185xsum hack squat (due to injuries) vs 225x8 back squat (pretty close to parallel) vs 275x1 back squat (just short of parallel, RFL)
bb ohp: 125x9 (push press) vs 115x9 (seated bb ohp) vs 155x7 (seated bb ohp) vs 175x1 (RFL)
DB dead stop row: 100x8 vs 125x8 vs 125x12 regular DB row (strapped) vs 125x19 DB row (strapped)
Vbar row: 0 vs 0 vs 3 plates x8 vs 4.5 plates x4 (RFL)

GOALS

short-term (by end of December 2012)
- weigh in at 210 or more as lean as possible
- continue adding at least 10-20 lb a month to every lift
- balance out shoulder development
- boulder shoulders
- test 1RM for big lifts

medium-term (through to next summer/fall 2013)
- start dieting in january until friend's wedding in May, break for one month then diet until my wedding in September
- re-evaluate physique
- take stock of any injuries

long-term
- at least 1000 lb total (315 lb bench and squat, 405 lb dead), and 2pps seated ohp
- 190-200 lb or more at 10-15% bf, not really sure how much I will have to weigh to be "big enough" but I very much enjoy being under 15% bf
- basically be decently strong and look the part, with more emphasis on looks

[fr0IVIan]

breakfast: 8 eggs (2 whole), 5 pop tarts

BACK/BIS

AM SESH

WGLP
195x8 PR FORM
180x10
165x12

CGLP
210x8 PR FORM
195x8
180x10

OL SKOOL VBAR ROWS IN TEH CORNER, toes up to BB nut, feet wider than shoulder width apart.
4.5 plates x6 christ my lats almost detached when I put the bar down
4 plates x10 clean up last 2 reps

ONE-ARM BB ROW
3 25's x10 RL *needs more squeeze

STANDING HS LOW ROW
100ps x12 (12) RL
95ps x12 (12) RL

metcon - jump rope double unders alternating ~15 sec skipping (9-10 doubles) @ 9.86/10 difficulty with 30 sec rest for ~10 mins
-15 sec rest

post meal: 1 lb ribeye

[fr0IVIan]

pre meal: 5 pop tarts, 50g Carnivor

PM SESH

SEATED CG ROW/20 REP BAND PULL APARTS
165x15 +2 reps (15) last 2 reps need cleanup
x10 +1 rep (10) clean up last rep
x8 (8)
150x10 (10)
135x10 (10)
drop 90x15 wider grip
drop 60x15

STRAIGHT ARM ROPE PULLOVER/FACE PULLS
140x15 +1 rep (15)
x10 (10)
x8 (8)
120x10 (10)
100x10 (10)
drop kayak rows
80x5 MLR drop 60x5 MLR
---------------
150x10 x10 x10
140x10
130x10

INCLINE REAR DELT SWINGS
30x60
15x30
5x25

super strict one-arm reps ramped to
CABLE EZBAR CURLS
150x10 pretty clean, needs less mini-breather.
140x10 samesies

PINWHEELS
50x10 RL meh
45x10 RL meh
left arm y u weaker but bigger!!?!?

RIGHT-ARM DB PREACHER CURL
25x12 (12)
20x12 (12)
full stretch, slight pause, squeeze at top.

K PIPE CURLS
25x25 LR +5 reps

abz: side plank 3x30 sec LR, balls I knew I'd been neglecting training my obliques but this was bad, left serratus was fatigued for some reason which made the left plank a lul

post meal: 1 lb ribeye

shoulders are feeling loose and clickety-clackety lately, but I guess a month of two a days will do that to you. prob just need some real rest days...

[godwavenexus]

lolz in

[Jab1]

In and subbed.

[fr0IVIan]

lolz in

where's your log at son?

[fr0IVIan]

In and subbed.

wtf when did you get so lean and jacked

[fr0IVIan]

breakfast: 8 eggs (2 or so whole, these eggs were really fragile and yolks kept falling in), 5 pop tarts

LEGS (QUAD DOMINANT)/TRAPS/CALVES

AM SESH

warm up (3 ramped sets of 12-15 each):
lying leg curls/leg extensions
calf raises
1 set squeezed hypers

BACK SQUAT
singles up to
225x1, not bad depth, some heel lift.
I couldn't stay away from squats. *as long as I take a little walk in between reps to loosen the hip flexor out, I'm gtg.

MACHINE TBDL, paused at the bottom under tension so I don't bounce off the rubber stops.
2pps x12
2.5pps x12
3pps x12
3.5x12 AMRAP (strapped)
MACHINE TBDL'S ARE CASH ****ING SWOLE QUAD MONEY. *didn't feel them in my hams at all.

LEG PRESS feet low and shoulder width, pointed out slightly, no lockout, push through toes, 6" ROM.
5pps 2x15
4pps x20
3pps x25, 2-3 second descent.

BB SHRUGS, chalked top sets.
325x10 (10) PR +10 lb
x8 (8)
x4 (6), grip was giving out and since I was using a bench instead of a cage, I decided to rack it.
275x14 (strapped)
225x18 (strapped)
bench press grip.

DEADSTOP SLDL
255x8 (8)
245x8 (8)
had to take breathers after rep 6 on both sets.

STANDING GASTROC RAISE
195x10 (10) +sexual feel*
x8 (8)*
x6 (6) secks
180x8 (8)
165x6 (8) -2 reps, not so secks

post meal: 1 lb slow cooked pork loin as soon as I get a haircut

[Jab1]

wtf when did you get so lean and jacked

lol, that photo is about a year old and I'm pretty sure I had teh pumpz going on. I'm not that lean now. I am about 13kg heavier though!

Leg session looks LARGE brah.

[godwavenexus]

where's your log at son?

I'm waiting for a bit

lol, that photo is about a year old and I'm pretty sure I had teh pumpz going on. I'm not that lean now. I am about 13kg heavier though!

Leg session looks LARGE brah.

my profile pic is also old (~20lb difference since I just lost about 10lbs)

[fr0IVIan]

lol, that photo is about a year old and I'm pretty sure I had teh pumpz going on. I'm not that lean now. I am about 13kg heavier though!

Leg session looks LARGE brah.

teach me how to abz

I FINALLY got a dece leg sesh in dude. wheels are so DYEL right now thanks to this stupid hip flexor.

[Spidey22]

Oh hai guyz

[fr0IVIan]

hayyy

[Spidey22]

hayyy

You should put that sexy Prof X pic you got on FB up. Show BB.com what they are dealing with

[AestheticAustin]

Im subbed!

[godwavenexus]

Im subbed!

I'll rep you soon brah lol

[Bigmac73nh]

You should put that sexy Prof X pic you got on FB up. Show BB.com what they are dealing with

Lol @ the Brofessor pose. Showeth of the hawt abz Mr. Fro

In4dagainz

[Bigmac73nh]

Also your handle is supposed to be like Fro Man, right? If so I might be retahded.

Plz respond.

[fr0IVIan]

lol you guyz are silly, this avi = obvi gainz are obvi

no training til prob Sunday, and prob just *gasp* one session at that

[fr0IVIan]

Also your handle is supposed to be like Fro Man, right? If so I might be retahded.

Plz respond.

GENIUS

you're seriously the first person to have ever figured that out. "froman" was taken when I was looking for an AIM SN back in the day =x

[Bigmac73nh]

GENIUS

you're seriously the first person to have ever figured that out. "froman" was taken when I was looking for an AIM SN back in the day =x

FML. I realized it after spending like a year seeing it on the other site thinking... oh cool, 'FroIvan'... oh wait misspell... 'Froivian?'... no that's just stupid. Than I thought it was 'FroVan' with a super-emphasized V for most of my e-fitness community life. Only last night did I connect the dots and realize that I'm a MFing idiot. At least I'm not alone haha

Also your 19 daily sessions posting will be missed here and in BOI over the next couple days :[

[fr0IVIan]

>=( don't hate on my volume and frequency

srs if not for work I might be training more sanely

[Spidey22]

genius

you're seriously the first person to have ever figured that out. "froman" was taken when i was looking for an aim sn back in the day =x

mind = blown

[Jab1]

Also your handle is supposed to be like Fro Man, right? If so I might be retahded.

Plz respond.

[godwavenexus]

sup?

[samoth2]

In and subbed as well.

Now Bigmac mentioned it I can't unsee. I've always been reading it as FroVillain for some reason.

[Bigmac73nh]

Just trolled up yo log wit mindfux bro

[fr0IVIan]

In and subbed as well.

Now Bigmac mentioned it I can't unsee. I've always been reading it as FroVillain for some reason.

someone posted that on TN and I was just flabbergasted at the degree of nick mutilation.

[fr0IVIan]

Just trolled up yo log wit mindfux bro

keep em coming! I'm 20 posts short of 50

[AestheticAustin]

Lmao I was just sounding you S/N out with all the letters in it for the longest time and was so confused. FroMan, that is so much better