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  1. #181
    Registered User tripleh210's Avatar
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    Back Hypertrophy Day

    So, normally I have Legs on Fridays, then Back on Saturdays, followed by HIIT on Sundays. Last week I found my legs were dead come Back day, then even worse due to dead lifting on HIIT Day. So I have decided to do some rearranging. Friday's will be Back, Saturday's will be HIIT, and Sundays will be Legs.

    My Bodybuilding.com y back tank came in, wore it in for back day and that's when I really saw how lean I was getting!

    here was workout...not gonna do it like last one cause it was too much work haha

    WIDE GRIP PULLDOWNS

    205lbs x 10
    215lbs x 10
    215lbs x 10

    T-BAR ROW

    180lbs x 10
    205lbs x 10
    205lbs x 10

    SEATED CABLE ROW

    180lbs x 10
    190lbs x 10
    200lbs x 10

    STRAIGHT BAR PULLDOWN

    55lbs x 12 x 3

    DEADLIFTS

    225lbs x 12
    315lbs x 10
    365lbs x 6 x 2 (need to get a lifting belt!!!!)

    UNDERHAND LAT PULLDOWNS

    180lbs x 12 x 3

    INCLINE DUMBELL CURLS

    45lbs x 10
    40lbs x 12 x 2

    Finished up with an intense ab workout, alternating between leg raises and machine curl ups.

    I am finding workouts getting more intense and the more lean I see myself getting the harder I push, as it has been a good while since I have looked significantly different.

    I may post more progress pics or a video tomorrow
    On the Gain Train!

    TEAM WILSON
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  2. #182
    Top Secret Nutrition Rep demonwareltd's Avatar
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    The visible changes in physique most definitely equate to a greater intensity in the gym. I always feel the same way. It's a good thing too because as prep wears on, our energy levels quickly take a dive, but a really lean physique is almost as good as 400 grams of carbs.....almost
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  3. #183
    Registered User tripleh210's Avatar
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    Originally Posted by demonwareltd View Post
    The visible changes in physique most definitely equate to a greater intensity in the gym. I always feel the same way. It's a good thing too because as prep wears on, our energy levels quickly take a dive, but a really lean physique is almost as good as 400 grams of carbs.....almost
    Very true! Thanks for stopping by. It's been pretty lonely up in here! haha
    On the Gain Train!

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  4. #184
    Registered User tripleh210's Avatar
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    Leg Day

    198.6lbs 3 lbs since Wednesday... but only 2 lbs since last Saturday, I'l see what happens next Wednesday as I think my timing was off but for now its progress!

    I was going to do HIIT and then legs tomorrow, but why waste a good saturday on HIIT when I can kill legs!?

    SQUATS

    225lbs x 12
    255lbs x 10
    275lbs x 8
    275lbs x 8

    HACK SQUATS

    135lbs x 10
    185lbs x 8
    185lbs x 8

    BARBELL LUNGES

    95lbs x 10 x 3

    STIFF LEGGED DEADLIFTS

    225lbs x 10 x 3

    LYING LEG CURLS

    120lbs x 10 x 3

    Going to kill my HIIT tomorrow!
    On the Gain Train!

    TEAM WILSON
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  5. #185
    Registered User tripleh210's Avatar
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    Update

    HIIT workout went good but ended up doing it after Chest on Sunday. Monday I did shoulders/arms and everything remained consistant.

    Today is abs/cardio
    On the Gain Train!

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  6. #186
    Registered User Step Beyond's Avatar
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    Best of luck to ya !!!

    I'm doing the UFE Spring Bash show in April in Mississauga.......9 weeks out !!!!!!! Looking forward to it !!!!!!

    Dont know if you have seen one of the UFE shows before.....good production, but they really drag things out......will make for a loooong day.
    Getting stage ready with the help of Alberto Nunez and 3DMJ !!!!

    April 13, 2013 - UFE Spring Bash

    April 21, 2013 - IDFA Novice Classic

    Follow the journey at; http://forum.bodybuilding.com/showthread.php?t=151186213
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  7. #187
    Registered User TakedaShingen's Avatar
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    Originally Posted by tripleh210 View Post
    198.6lbs 3 lbs since Wednesday... but only 2 lbs since last Saturday, I'l see what happens next Wednesday as I think my timing was off but for now its progress!

    I was going to do HIIT and then legs tomorrow, but why waste a good saturday on HIIT when I can kill legs!?

    SQUATS

    225lbs x 12
    255lbs x 10
    275lbs x 8
    275lbs x 8

    HACK SQUATS

    135lbs x 10
    185lbs x 8
    185lbs x 8

    BARBELL LUNGES

    95lbs x 10 x 3

    STIFF LEGGED DEADLIFTS

    225lbs x 10 x 3

    LYING LEG CURLS

    120lbs x 10 x 3

    Going to kill my HIIT tomorrow!
    Those legs are comin up bro. Lookin good.
    "The code of Bushido is harsh and relentless."

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    http://forum.bodybuilding.com/showthread.php?t=158765663
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  8. #188
    Registered User tripleh210's Avatar
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    Originally Posted by Step Beyond View Post
    Best of luck to ya !!!

    I'm doing the UFE Spring Bash show in April in Mississauga.......9 weeks out !!!!!!! Looking forward to it !!!!!!

    Dont know if you have seen one of the UFE shows before.....good production, but they really drag things out......will make for a loooong day.
    Nice! I was originally thinking that show but thought I would wait till June just in case. I also plan on doing an OPA Natural regional show as well in the summer. I am actually thinking of going out to see the show in Mississauga as I want to see how the show is, so I will see ya there!
    On the Gain Train!

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  9. #189
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by tripleh210 View Post
    Nice! I was originally thinking that show but thought I would wait till June just in case. I also plan on doing an OPA Natural regional show as well in the summer. I am actually thinking of going out to see the show in Mississauga as I want to see how the show is, so I will see ya there!
    If you have never seen a bodybuilding show before that would be a great idea to watch. Really helps you to understand what to expect.
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  10. #190
    Registered User tripleh210's Avatar
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    198.4

    Getting there! Yesterday's cardo and abs went good, today is upper body power day!
    On the Gain Train!

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  11. #191
    Registered User tripleh210's Avatar
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    Update

    Been a bit behind, but with starting new job and mid terms been really busy!

    My workouts have been going great so far, my last back day had me feeling amazing. Today i am training chest/tris with a buddy so should be nothin but fun times!

    Weight is at 199lbs as of yesterday morning, which means i have lost 8lbs so far!
    On the Gain Train!

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  12. #192
    Registered User tripleh210's Avatar
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    Update

    Weight: 198.4

    Calories are now at:

    2559 267.3p/229.8c/67.8f

    Feeling the effects of low cals for sure, all I think about is food and how I can different kinds of food that I can eat, it is quite sad haha

    Training has been going good, everything staying around the same still, cardio and HIIT are also going good
    On the Gain Train!

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  13. #193
    Inner Builder Ccm644's Avatar
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    Originally Posted by tripleh210 View Post
    Weight: 198.4

    Calories are now at:

    2559 267.3p/229.8c/67.8f

    Feeling the effects of low cals for sure, all I think about is food and how I can different kinds of food that I can eat, it is quite sad haha
    So agree, it's getting lower each week and some days you just want food especially after a refeed

    Do you have refeeds yet?

    Take care and keep training hard
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  14. #194
    Registered User TakedaShingen's Avatar
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    Originally Posted by tripleh210 View Post
    Weight: 198.4

    Calories are now at:

    2559 267.3p/229.8c/67.8f

    Feeling the effects of low cals for sure, all I think about is food and how I can different kinds of food that I can eat, it is quite sad haha

    Training has been going good, everything staying around the same still, cardio and HIIT are also going good
    I love how we address "low cals" as anything under 3,000cals lol.

    Good work in here. Strength is stayin up and you sound like you're in a good place. My man.
    "The code of Bushido is harsh and relentless."

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  15. #195
    Registered User curjo's Avatar
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    Originally Posted by TakedaShingen View Post
    I love how we address "low cals" as anything under 3,000cals lol.

    Good work in here. Strength is stayin up and you sound like you're in a good place. My man.
    Lol ya, most of you guys have no clue what "low cal" is. 2559 is a good amount of food. I did 500 cals a day for 10 weeks last summer, not one cheat meal, that's low cal! Keep up the good work, it'll all be worth it when you step on stage!
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  16. #196
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by tripleh210 View Post
    Weight: 198.4

    Calories are now at:

    2559 267.3p/229.8c/67.8f

    Feeling the effects of low cals for sure, all I think about is food and how I can different kinds of food that I can eat, it is quite sad haha

    Training has been going good, everything staying around the same still, cardio and HIIT are also going good
    Damn i dont miss this feeling!
    Seems to be going well so far though. I am a little behind, how much longer you got left?

    Shoot, im maintaining at 3300 right now...still hungry
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  17. #197
    Registered User tripleh210's Avatar
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    Originally Posted by TakedaShingen View Post
    I love how we address "low cals" as anything under 3,000cals lol.

    Good work in here. Strength is stayin up and you sound like you're in a good place. My man.
    haha yeah, its been a very long time since I have had cals this low. Thanks man!

    Originally Posted by curjo View Post
    Lol ya, most of you guys have no clue what "low cal" is. 2559 is a good amount of food. I did 500 cals a day for 10 weeks last summer, not one cheat meal, that's low cal! Keep up the good work, it'll all be worth it when you step on stage!
    Holy shiat!!!! I couldn't even fathom going that low

    Originally Posted by offroadatv200 View Post
    Damn i dont miss this feeling!
    Seems to be going well so far though. I am a little behind, how much longer you got left?

    Shoot, im maintaining at 3300 right now...still hungry
    Yeah that damn metabolism! I am 17 weeks out....so it is a loooong road ahead of me haha
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  18. #198
    Registered User tripleh210's Avatar
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    Upper Body Power

    So today went in feeling great! The last couple days I had dubbed cardio/hiit days so its been 2 days since I touched iron. here it is

    BARBELL BENCH PRESS

    275lbs x 3 (getting back up there!)
    265lbs x 5
    245lbs x 5
    *also quick note, the pain in my left shoulder is completely gone now

    BARBELL ROWS (underhand grip)

    225lbs x 5
    235lbs x 5
    235lbs x 5

    CLOSE GRIP BENCH PRESS

    225lbs x 5
    235lbs x 5
    235lbs x 5

    T-BAR ROW

    190lbs x 10
    205lbs x 8
    205lbs x 8

    DUMBELL SHOULDER PRESS

    80lbs x 8
    80lbs x 8

    BARBELL SHRUG (used smith machine)

    275lbs x 6 x 3

    BARBELL CURL

    100lbs x 8 x 3

    CABLE AB CRUNCHES

    180lbs x 12 x 3

    HANGING LEG RAISES

    bw x 15-20 x 3

    CARDIO

    30 minutes bike
    310 cals burned

    Was a great workout, received couple compliments about looking more cut and still maintaining size. Its nice hearing those compliments cause sometimes its hard to see the changes yourself. Tomorrow is Leg day, can't wait!!
    On the Gain Train!

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  19. #199
    Inner Builder Ccm644's Avatar
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    Hope your well

    How is prep and training going?
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  20. #200
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by tripleh210 View Post
    Yeah that damn metabolism! I am 17 weeks out....so it is a loooong road ahead of me haha
    Dang! I only prepped for 16 weeks total... It gets much easier when you start seeing veins running places you never thought existed!

    Glad to see the pain is gone.

    Honestly i didnt realize i was as lean as i was until i started getting fat again and looked back at pictures. Hahaha Compliments are always fuel for the fire of destruction!
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  21. #201
    Registered User tripleh210's Avatar
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    Originally Posted by Ccm644 View Post
    Hope your well

    How is prep and training going?
    I am doing fantastic bro Been pretty busy but I just dropped a couple courses that I can take in Summer so that will free up some more time. My training is going great and had my first refeed on Tuesday! Will post an update on that and a pic I took that day.
    On the Gain Train!

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  22. #202
    Registered User tripleh210's Avatar
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    Originally Posted by offroadatv200 View Post
    Dang! I only prepped for 16 weeks total... It gets much easier when you start seeing veins running places you never thought existed!

    Glad to see the pain is gone.

    Honestly i didnt realize i was as lean as i was until i started getting fat again and looked back at pictures. Hahaha Compliments are always fuel for the fire of destruction!
    Totally agree! Yeah if I end up getting to stage lean before contest even better, prep is definitely draining though but it is worth it!
    On the Gain Train!

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  23. #203
    Registered User tripleh210's Avatar
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    Update and Upper Power Day

    Weight: 197.4

    Weight is just getting lower and lower! I had my first refeed on Tuesday, macros were 190p/400c/65f. All I can say is that I felt amazing and looked a lot better in the gym (more definition and veins). My mood also was a lot better, as I have been fairly irritable lately, so says my girlfriend haha.

    Today I went in and did my Upper power workout:

    BARBELL BENCH PRESS

    275lbs x 3 (was a looot easier than previous couple weeks, would of done more if I had a spotter)
    265lbs x 5
    245lbs x 5

    BARBELL ROW

    235lbs x 5 x 3

    CLOSE GRIP BENCH

    235lbs x 5 x 3

    T-BAR ROW

    205lbs x 8 x 3

    DUMBELL SHOULDER PRESS

    80lbs x 10
    90lbs x 8 (back to what it was before!!)

    BARBELL SHRUG

    275lbs x 6 x 3

    BARBELL CURL

    100lbs x 10
    110lbs x 8 x 2

    CARDIO

    15 min on stationary bike (been doing 15 min after each workout)

    Was a great workout, felt a looot stronger and I am thinking it was due to the refeed, but...strength gain is strength gain

    Here is me on my refeed day!
    On the Gain Train!

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  24. #204
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by tripleh210 View Post
    My mood also was a lot better, as I have been fairly irritable lately, so says my girlfriend haha.
    I remember this feel all to well. Me and my girl had our fair share of disputes during prep!
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  25. #205
    Registered User UFE's Avatar
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    Looking good buddy! Keep it up and you should look insane for the show! That kind of discipline is going to take you far in this sport!
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  26. #206
    Registered User tripleh210's Avatar
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    Originally Posted by UFE View Post
    Looking good buddy! Keep it up and you should look insane for the show! That kind of discipline is going to take you far in this sport!
    Thanks a lot! Really appreciate the kind words and look forward to looking my best for the show!
    On the Gain Train!

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  27. #207
    Registered User tripleh210's Avatar
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    Update

    Hey guys,

    So prep is going great so far, woke up Saturday at 194lbs (wasn't as consistent with creatine) but did a small load and back with it so will see what tomorrow brings on weigh in day. Had my second refeed day yesterday as I was looking really flat and had low energy, feel a lot better today and had a nice pump in today's workout.

    My leg's have been getting a lot better, will post some updated pics later. I did some measurements and found that my arm size has remained the same. Right arm is 16.8 while left arm is 16.3. My waist has gone down to 32.5...which is smallest it has been that I can remember! My chest is at 43.5, which is only a .5 decrease from when I started bulk.

    Today I did my Shoulders/Arms workout, here it is

    DUMBELL SHOULDER PRESS

    70lbs x 10
    90lbs x 10
    90lbs x 8

    CABLE LATERAL RAISE

    50lbs x 10 x 3

    REVERSE SEATED DUMBELL FLYES

    35lbs x 12 x 3

    BARBELL SHRUGS

    275lbs x 10 x 3

    HAMMER CURL

    45lbs x 10
    50lbs x 10
    50lbs x 10

    INCLINE DUMBELL CURL

    40lbs x 12
    45lbs x 11
    45lbs x 10

    REVERSE EZ BAR CURL

    50lbs x 16
    60lbs x 15

    FRENCH PRESS

    90lbs x 10
    100lbs x 10
    100lbs x 10

    WEIGHTED DIPS

    120lbs x 10 x 3

    TRICEP PUSHDOWN (One arm)

    70lbs x 12 x 3

    HANGING LEG RAISES

    15 reps
    20 reps
    15 reps

    WEIGHTED MACHINE CRUNCH

    110lbs x 12
    110lbs x 10
    110lbs x 15

    Was great workout, felt a lot stronger and back on my game due to carb re load. Going to be hitting Legs tomorrow while I still got some glycogen left
    On the Gain Train!

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  28. #208
    Inner Builder Ccm644's Avatar
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    Measurements are sounding good

    Workouts still very strong!

    Great work being put in here

    Keep it up
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  29. #209
    Registered User ngeris's Avatar
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    Great thread! Looking forward to seeing your results at Showdown
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  30. #210
    Registered User tripleh210's Avatar
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    Originally Posted by Ccm644 View Post
    Measurements are sounding good

    Workouts still very strong!

    Great work being put in here

    Keep it up
    Thanks bro! Yeah I am happy my strength hasn't been infected

    Originally Posted by ngeris View Post
    Great thread! Looking forward to seeing your results at Showdown
    Thanks for stopping by! I am looking forward to it as well, right now I am leanest I have ever been so will be interesting to see what will happen by then.
    On the Gain Train!

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