Gain train to a bigger better physique for 2014

[demonwareltd]

I have drank as many as 6 cans in a day. I cut it out completely along with dairy the wed before a show to remove any residual bloating

[offroadatv200]

Day 38 - LEGS

Weight: 165.2 (-10.6)

BARBELL SQUAT 3x17-20

185x17
185x17
185x17

BARBELL RDL 2x17-20

135x17
135x17

LEG EXTENSION 2x17-20

110x17
110x17

SEATED LEG CURL 3x17-20

120x17
120x17
120x17

AB/ADDUCTOR SS 2x17-20

130x20 / 130x20
150x20 / 150x20

STANDING CALVE RAISE 3x17-20

LEVEL 13x20
LEVEL 13x20
LEVEL 13x20

CARDIO

8xHIIT

MISC

Pretty happy with today's session since my strength hasn't dropped during the last 4 weeks of the new hybrid. I managed to keep the same weight lifted at the designated rep range.

Diet changes have been made and cardio has been taken to a new level. No more indoor cardio, it will all be done on the track whether it be HIIT or MISS. My body is being a stubborn bitsh and it's time to break the barrier.

Also in other news, my work schedule has finally panned out and my new hours will be 630-330. Probably the best work related news to date. Lifting at 345 will keep the crowd down, as well as not force me to lift at 5am or 8pm

[demonwareltd]

Holy sets of 17!!! You planning on running a marathon bro?

[jpfaherty]

Holy sets of 17!!! You planning on running a marathon bro?

Some crazyness up in hereeeeee!!

Billy- Awesome news with the work schedule man. That is HUGE! It will make things so much less stressful for you. Good things to come

[offroadatv200]

Holy sets of 17!!! You planning on running a marathon bro?

Preppin for a triathalon, you not get them memo?

[offroadatv200]

Some crazyness up in hereeeeee!!

Billy- Awesome news with the work schedule man. That is HUGE! It will make things so much less stressful for you. Good things to come

I'm thinking it will be a good thing for sure!!! Food / hunger should be a lot less of a worry.

[IK9]

them legs prolly be hurting real baaaad

[offroadatv200]

them legs prolly be hurting real baaaad

That's an understatement.

[MikeWines]

RSP Log: http://forum.bodybuilding.com/showth...hp?t=162266871

[offroadatv200]

WEIGHT: 163.4 (-12.4) New low

FINALLY a new low! Must have been that marathon workout and sprints yesterday

Off day today so I'm gonna get a quick run in after work then we've got 8 houses to look at tonight.

[IK9]

Great progress!!

[offroadatv200]

DAY 36 - UPPER

WEIGHT: 161.0 (-14.8) new low

DECLINE HAMMER PRESS 10-12 / DS 50% AMAP

230x12 / 110x21
230x11 / 110x17

CG V BAR PULLDOWN ALL OUT SET - 12-15 rep / 10 sec rest AMAP

135x15 / 135x6

CG HAMMER PULLDOWN 12-15 / DS 50% AMAP

135x12 / 75x8
135x12 / 75x8

FLY MACHINE 10-12 rep / rest 10 sec AMAP / rest 10 sec AMAP

210x12 / 210x5 / 210x3
190x10 / 190x5 / 190x3

CABLE ROW 10-12 rep / DS 50% AMAP / DS 50% AMAP

150x12 / 75x12 / 40x16
165x12 / 90x8 / 50x12

CABLE SKULL CRUSHERS x15 / SS CABLE EZ BAR CURL x15

90x15 / 70x15
110x15 / 90x15
110x15 / 90x15


SEATED BB SHOULDER PRESS 10-12 / DS 50% AMAP

115x12 / 65x16
115x12 /

CABLE LATERAL RAISE 10-12 / DS 50% AMAP

30x12 / 20x8
30x10 / 20x6

CARDIO

30 minute jog

MISC

Good day in the gym today. I felt strong, and the pump was SICK. Slight striations coming through on the shoulders.

Diet is going decent, starting to get hungry but I also just like to whine. These lows and the mirror are keeping me motivated.

Went and looked at a few houses today and found one I really liked. Fingers crossed everything goes smoothly on this one. After looking at about 30 houses, this shiit isn't fun anymore!

[IK9]

Daaaang, 150's sooon.. Lotsa progress being made in here!!

[Vanguard1965]

Grats on the new low man!

[offroadatv200]

LEGS

WEIGHT: 162.4 (-13.4) ties low

SQUAT

135x5
135x5
185x5
225x5
245x3
245x3
245x3

FRONT SQUAT

135x5
155x5
155x5
155x5
155x5
155x5

SEATED SLOW CALF RAISE

50x18
50x15
50x15
50x15
50x15

SEATED LEG CURL

135x15
135x15
135x15
135x15
135x15

CARDIO

350 cal burn

STRETCHING

45 minutes

MISC

Sitting at my low still which is good (the 161 was with a different scale).

Rough days are rough brahs. Today's session was altered due to last nights HIIT session. Since switching to running / HIIT outside appose to the treadmill and incline walking, I have devolved some serious pain in my knees / shins. I've also noticed a slight pain in my left shoulder (has bothered me before). Last night was the test of all test. Hungry, aching, tired, stressed, I found myself very angry, to a point I told myself I would never get to again. There is no competition, trophy, money, anything that is worth that. I went through it last prep and i will not do it again. No it's not a coaching issue from this prep nor last, it's more a personal struggle. Right now I have plenty of things going on and competing is a complete leisure which puts it low on the todem pole. I'm going to keep grinding because I'm not a quitter, but if it comes down to it, there will be plenty more shows for me to go for.

End rant.

Have a good weekend brahs

[offroadatv200]

Daaaang, 150's sooon.. Lotsa progress being made in here!!

Grats on the new low man!

Thanks guys!

[MikeWines]

If you're gonna do any sprint work, it should NOT be on flat ground. Do hill sprints or incline treadmill sprints as there is less eccentric loading to the quads and hamstrings since each step is higher than the last and doesn't require as much of a deceleration component.

Also, on those days your joints are feeling beat up, use the bike or rower as a non-weightbearing alternative that will still allow you to get cardiovascular output without all the pounding on your knees and ankles.

Train smarter, not harder.

[jpfaherty]

It's tough to prep through stressful situation bro. I was going to prep back when I was looking for a house and decided to push it back because the house thing was weighing on me a lot. Hopefully everything works out for you with the house, and you can get some semblance of a normal life back and continue prep. Hit me up if you need to vent! Remember man, prep isn't easy for anyone and if they say it is they are lying or not pushing hard enough, period.

[offroadatv200]

If you're gonna do any sprint work, it should NOT be on flat ground. Do hill sprints or incline treadmill sprints as there is less eccentric loading to the quads and hamstrings since each step is higher than the last and doesn't require as much of a deceleration component.

Also, on those days your joints are feeling beat up, use the bike or rower as a non-weightbearing alternative that will still allow you to get cardiovascular output without all the pounding on your knees and ankles.

Train smarter, not harder.

The treadmill wasn't pushing me hard enough, the incline was up to 9, just not fast enough. I need to find a hill outdoors.

All good advice as always Mike!

It's tough to prep through stressful situation bro. I was going to prep back when I was looking for a house and decided to push it back because the house thing was weighing on me a lot. Hopefully everything works out for you with the house, and you can get some semblance of a normal life back and continue prep. Hit me up if you need to vent! Remember man, prep isn't easy for anyone and if they say it is they are lying or not pushing hard enough, period.

This is all true. I just feel like I would be giving up and that's something I don't like to do when i have a say so. We will see how the next few weeks go. Trying to stay on the positive side!

[MikeWines]

The treadmill wasn't pushing me hard enough, the incline was up to 9, just not fast enough. I need to find a hill outdoors.

Not enough huh? I did this the other day and got gassed from it, try it out...

Conditioning - Treadmill Pyramid

Incline: 9.0% grade
Speed: 9.0 mph

Work:Rest Ratios
10:50
15:45
20:40
35:35
30:30
30:30
25:35
20:40
15:45
10:50

^Speed and incline should be the same...10 minutes of lactic acid and gasping for breath, the 30:30 sprints are the absolute worst. Enjoy!

[offroadatv200]

Not enough huh? I did this the other day and got gassed from it, try it out...



^Speed and incline should be the same...10 minutes of lactic acid and gasping for breath, the 30:30 sprints are the absolute worst. Enjoy!

That sound BRUTAL!!!

[MikeWines]

That sound BRUTAL!!!

Good luck

[offroadatv200]

We're all gonna make it brahs. 11 weeks is plenty of time.... I think.

[MikeWines]

^^^da heck did you eat?

[offroadatv200]

^^^da heck did you eat?

Mis counted macros.












1 Dominos pizza
1 Domino's chocolate lava cake
1 Bag o muddy buddy chex mix
2 Krispy Kreme doughnuts

After my daily macros where hit.

[IK9]

Binged?

[demonwareltd]

Mis counted macros.












1 Dominos pizza
1 Domino's chocolate lava cake
1 Bag o muddy buddy chex mix
2 Krispy Kreme doughnuts

After my daily macros where hit.

More than i ate in my post show meal

Pizza is on my list though - I liked the bloated selfie. Was this planned or unplanned because we know dominos just doesn't appear at your door unexpected

[jpfaherty]

Yikes lol

Did anyone try to stop you? haha

[demonwareltd]

What's going on in here? Have you gone the way of Dean and sequestered yourself in your room so you can focus on prep?

[jpfaherty]

What's going on in here? Have you gone the way of Dean and sequestered yourself in your room so you can focus on prep?

Afraid not, Billy has died (not srs)