Anthony's Growww Season - Let The Gainz Begin

[antevans007]

TIME TO F***ING GROWWWWWW!!!!!!!


My name is Anthony Evans and I am 21 years old. I am currently a Senior at Duke University. I just recently finished up my first contest prep and competed in two shows. I won first place overall in the junior and novice class in my first show and then took third place in mens open bantamweight in my second show. I am now 10 days into my reverse diet and will continue on with the reverse for around 8 weeks (or as long as needed). I learned a tremendous amount during my contest prep and aim to have a very successful offseason. Right now the plan is to compete in the Fall of 2014. I hope that you all stick along for the ride!!!


Areas Of Improvement:
LATS LATS LATS
Back thickness
Hamstrings
Overall Size

Nutrition:
Right now im at…
2200 cals P/C/F 225/160/70

Training: 5/3/1 with my own BB variation
Back
Lower Hyper
off
Upper Power
Lower Power
Upper Hyper
off



Here is a link to my old log if you wish to read up on my last bulk/cut phase and journey to the stage...
http://forum.bodybuilding.com/showth...hp?t=147591933

[TakedaShingen]

Awwwwwwwwwww Yeahhhhhhhhhhhh!!!!!!!!!

You know I'm in, man.

I'm curious to see your arrangement. Did you design it, or did someone help you with programming?

[antevans007]

Awwwwwwwwwww Yeahhhhhhhhhhhh!!!!!!!!!

You know I'm in, man.

I'm curious to see your arrangement. Did you design it, or did someone help you with programming?

Awesome!! I basically took the last week to experiment with a bunch of different exercises ( mostly the ones you listed) and chose the ones I liked most

[antevans007]

8/23

Weight:???

Back:
Deadlift: 135x8 225x3 255x5 295x5 335x5
Wide Grip pullups: 50 reps total (6-7 sets)
One Arm DB Rows: 3x10 50lb
DB Pullover: 3x12 50lb
Seated Rows: 3x15 120
Underhand Lat Pulldown: 3x8 130
Iso Row Machine: 3x15 2pps
Straight Bar Pushdown: 2x15 40lb

The GOOD:
I can honestly say this was the best back workout I have ever had. I really focused each rep on the muscle I was trying to hit which helped a lot. This time last year I was barely hitting back. I would only do 8 or 9 sets and even then I wouldnt do some of the exercises correctly. I promise my back is going to see some major improvements.

The BAD:
Had wayyy too much to drink last night and to make things worse I had mexican food afterwards. I planned on drinking but I thought I could control the drunken food cravings. Also, I wont have my fridge or microwave for a couple of days(in storage) so the food situation is shaky to say the least. Im going out to another party tonight so there will be more drinking, but this time im going to stay away from the late night food. Im honestly ready for class to start monday so I can get in a routine and get the nutrition side of things back on track. I know last night and tonight are going to hurt me but I feel very confident that things will calm down come monday.

[jaredmus]

i'll be following man enjoy duke not everyone has the chance to go to a big school like that party's girls, must be fun time

[antevans007]

i'll be following man enjoy duke not everyone has the chance to go to a big school like that party's girls, must be fun time

Glad to have ya following along and yea I really love it here and want to make my last year really count.

[antevans007]

8/24

I used today to figure out what weights I should be using on most of my exercises but I still got after it and had a great workout. Today was also my first time ever doing front squats. I tried them once before for like a half a set and set f**k it lol. Although the weight I used was light, I really liked the motion and look forward to doing them again. Also, the first time doing GHR correctly. I wasnt able to do many reps, but it killed my hammies. New favorite exercise for hams. Finished up with a little mike rashid training on the leg press


Lower Hyper:
Front Squat: 45x10 95x10 105x10 115x10
GHR: 3 sets 7/5/6 (reps)
Leg Extension: 4x16 (8 reps toes out 8 reps toes up) - 70/90/100/110
Standing Leg Curl: 1x15 2x12 one 25lb plate each leg
Calf extension: 15,12,12,10,10 - 210/230/230/240/240
Seated Calf Raises: 3x15 1 plate
Leg Press: 1x35 283lb 1x20 373 2x15 463

Nutrition:
It sucked again last night obviously due to the beer. Im expecting to weigh in around 160 come monday which would be like 8-9lb over stage weight . Finally got my fridge, microwave, and groceries today so tomorrow will be my first day sticking to the macros since last Tuesday!

[antevans007]

8/25

Weight: 156.8 Not as high as I thought it would be and I should hit my macros today so im hoping it will drop even more tomorrow.

Today was an off day but I went and played a couple of hours of basketball and got some good cardio in. Class starts tomorrow so instead of getting my books and other school related things together Im planning out when I will be able to eat and go to the gym ha.

[antevans007]

8/26

Weight: 156.6lb

Upper Power(chest/tri):
BB Bench:45x10 135x5 155x5 185x5 205x5
Incline BB Bench: 140x6 155x6 160x6
Cable Crossovers: 22.5lbx25 27.5lbx15 22.5lbx15
Cable Cross Low: 22.5lbx12 17.5lbx15 17.5lbx17
Machine Chest Press: 3x12 140/130/120
EZ Bar Skulcrushers: 3x8 25lb plate per side
Tri Rope Pushdown: 3x12 40lb
French Press: 3x10 55lb
Diamond Pushups: summation up through 5 consecutive reps(15 total)
Regular Pushups: burnout - reps????

abs

I really liked the mix of having structured and organized chaos exercises. It allows me to be more flexible in my workout, and really seemed to work today. I am for sure gonna be feeling this tomorrow, which puts a huge smile on my face. Now its time to shower up and head off to class to dissect some brains

[Bnizzle163]

You go dissect some brains, I'm cool just chillin' here lol. Gross!!

[TakedaShingen]

Pump city special on dat session!!!

Get em, kid!!!

[antevans007]

You go dissect some brains, I'm cool just chillin' here lol. Gross!!

lol yea being a neuroscience major im beyond fascinated with the brain, although I must admit the first time I actually got to handle one I was a little grossed out.

Pump city special on dat session!!!

Get em, kid!!!

hellz yea!!! As CT Fletcher would say, "I command you to grow!"

[MrSinister]

IN! get nasty in here.

any current/post comp pics ???

[antevans007]

IN! get nasty in here.

any current/post comp pics ???

Thats the plan! And not as of now but I will post some up before next week for sure.

[antevans007]

5/27

Weight: 154.8

Lower Power:
BB Squat: 45x10 135x5 165x5 185x5 210x5
SL DL: 10,8,8,- 135/155/155
Leg Press: 4x6 623lb
Front Squats: 8,5,3,3 - 115/135/155/155
BB Lunge: 3x10 - 95lb
Calf Extensions: 3x25 210
Seated Calf Raises: 3x20 1 plate

Decided to go with front squats instead of one leg squats. I want to hit them twice a week since this is the first time ive committed to doing them. Gotta get that weight up! Also, Calves were looking freaky today. Idk why but they were veiny as hell and looking larger than usual. Overall a great workout!

Macros:
2300 Cals
225 protein
185 carbs
70 fats

[antevans007]

5/28

Weight: 155.0 (went over by 100 cals yesterday)

Upper Hypertrophy(shoulders/bis):
OHP: 85x5 100x5 115x5
BB Shrugs: 4x12 - 205lb
Front Incline Db Raises: 3x12- 17.5lb
DB Laterals: 4x10 25lb
Superset - DB Military Press/Rear Delt burnout - 3x10/burnout - 45lb/17.5lb
Hammer Curls: 3x10 - 40lb
Iso Curls: 3x15 - 25lb
Preacher Curls: 3x10- 1 plate
Cable Curls: 3x12 17.5lb 1x12 12.5lb

Cardio: Max Incline treadmill 15 min walking

Well today concluded week 1 of my routine and I feel every workout went great. Tomorrow is an off day and then I'll be back at it on Friday to destroy back. I've been getting a lot of positive comments on my physique from friends and other people I haven't seen since the end of last school year. That has been really motivating for me. As my macros continue to increase I am expecting my strength to shoot though the roof (thats the plan anyway). Be on the lookout for some progress pics tomorrow. I'll probably take them first thing in the morning.

[MrSinister]

good to hear the routine is going well mate. Numbers are already looking pretty good but I'd still assume you'd be on a bounce back from the contest diet and the effects of a calorie surplus haven't fully kicked in yet, strength will definitely soar once that happens... we demand PR's !

[antevans007]

good to hear the routine is going well mate. Numbers are already looking pretty good but I'd still assume you'd be on a bounce back from the contest diet and the effects of a calorie surplus haven't fully kicked in yet, strength will definitely soar once that happens... we demand PR's !

yea im only halfway through my 3rd week of the reverse diet and carbs are still below 200g so Im still not eating a ton but I feel great in the gym. For my main lifts(bench,squat,dead,OHP) Im just sticking to the 5/3/1 numbers and trying to let the program work its magic. I feel like another week or so and my body will be used to the lower reps for the main lifts and strength will start to increase at a faster rate but we'll see. The PR's will come though I promise and when they do they will come in bunches

[antevans007]

Also weight today was 155.2

Macros for the day:
2292 cals 188c/220p/70f goal was 2300 185c/225p/70f

Week 2 day 1 of my training routine is tomorrow!!

[antevans007]

Ive been eying these bleu cheese chips for a while now , had them earlier today and poured a little franks red hot buffalo sauce on em

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[antevans007]

Took these first thing in the morning after I used the bathroom. No pump other than the slight one I got while going through poses.

These are 20 days after my last show at a weight of 156.0(weight taken this morning)

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[antevans007]

8/30

Weight: 156.0
My macros have been on point the past few days but sodium intake has been really high so I am hoping thats why Im gaining weight otherwise im not sure. Any thoughts?

Back:
Deadlift: 135x8 225x3 275x3 315x3 355x3
Wide Grip pullups: 50 reps total - 15/10/10/9/6 (much better than last week)
One Arm DB Rows: 3x10 50lb
DB Pullover: 2x12 50lb 1x15 50
Seated Rows: 3x15 125 (+5lb)
Underhand Lat Pulldown: 3x8 130/140/145(+10/15)
Iso Row Machine: 3x15 2pps
Wide Lat Pulldown: 3x10 125

Another great back session. Im ready to start embracing the gainzzz!

[jaredmus]

legs look really good! as a whole you look good man enjoy the year train hard keep progressing

[ebomb55]

Looking great right now man! Keep it up, and enjoy your Senior year!

[antevans007]

legs look really good! as a whole you look good man enjoy the year train hard keep progressing

Thanks bro! And yea my legs surprised me.

Looking great right now man! Keep it up, and enjoy your Senior year!

Appreciate it man! I need to work on enjoying senior year and balancing that with my nutrition. Its been an issue these first 2 weeks.

[antevans007]

9/1

I woke up early yesterday to get my workout in. It was a really solid lower hypertrophy workout. My front squats seem to be increasing pretty quickly. After my workout it was time to tailgate, so needless to say I was drinking beer and consuming "Tailgate" foods most of the day. Im still working on balancing my social outings and my nutrition on those days. Ive been unsuccessful thus far, but I am going to really buckle down now. I can have fun without overindulging on food. With that being said I woke up this morning weighing 158.6 I saw that number and immediately became infuriated with myself. I had to go to the gym and get a cardio session in

Weight: 158.6lb

Cardio:
Stationary Bike - 21 min, 6 miles
Treadmill - 10 min max incline fast paced walk, .5mile and then 10 min run no incline, 1.13 mile


8/31(yesterdays workout)

Front Squat: 10,8,6,4 - 115/135/155/165
Lying Leg Curls - 4x15 - 100lb
Leg Extensions - 4x16(8out8up) - 100/120/140/150
Glute Kickback Machine - 3x15 - 100/105/105
Calf Extension - 3 sets x failure
Leg Press/Calf Extension superset - 3pps - 3x rep scheme (10press/25extension/10press)

Cardio: Stationary Bike, HIIT, 7 Intervals(15 sec), 10 min

[antevans007]

Macros for the following week beginning tomorrow will be….

Cals - 2395
Protein - 225g(same)
Carbs - 205g(+20g from last Monday)
Fats - 75g (+5g from last Monday)

[MrSinister]

try not to panic too much with the beer drinking you gotta live it up and i still think as long as you put in the hard sessions and keep to your diet on track during the other times then you should still make killer progress..

still looking plenty lean, legs and traps are strong points for sure! your back will be killer when your lats catch up to the latter

Leg workout looks good. I don't know if your program allows it but i highly recommend a retard high volume leg day now and then, doing things like multiple sets of 20+ rep squats etc, throw in some double/triple/quad dropsets if you like.. a really sickening day and probably something you want to do whilst being very sober for at least 2 days.. very rewarding though, just keep a bucket handy

[antevans007]

try not to panic too much with the beer drinking you gotta live it up and i still think as long as you put in the hard sessions and keep to your diet on track during the other times then you should still make killer progress..

still looking plenty lean, legs and traps are strong points for sure! your back will be killer when your lats catch up to the latter

Leg workout looks good. I don't know if your program allows it but i highly recommend a retard high volume leg day now and then, doing things like multiple sets of 20+ rep squats etc, throw in some double/triple/quad dropsets if you like.. a really sickening day and probably something you want to do whilst being very sober for at least 2 days.. very rewarding though, just keep a bucket handy

thanks man. I think the reason I panic so much is because of how beneficial a reverse diet can be if done properly, and I dont like thinking im sabotaging potential progress. Ill figure it out though

Yea Ive been hitting my lats HARD and expect them to blow up for sure

I definitely want to throw those type of leg sessions in there soon. I wanted to give my body a few weeks to adjust to the new split and then start throwing some ridiculous volume in there every now and then. I may even do it this weekend

Really appreciate the feedback though!

[antevans007]

9/2 (23 Days post show)

Weight: 158.0

Chest/Tri:
BB Bench:45x10 135x5 170x3 190x3 215x3
Incline BB Bench: 160(+20lb)x6 175(+20lb)x6 185(+25lb)x6
Cable Crossovers: 22.5lbx25 27.5lbx15 27.5lbx15
Cable Cross Low: 22.5lbx12 17.5lbx15 17.5lbx17
Machine Chest Press: 3x12 140/140/130(+10lb)
EZ Bar Skulcrushers: 3x8 27.5lb plate per side(+5lb total)
Tri Rope Pushdown: 3xfailure double dropset 20lb……(did these according to the strength curve that Ben Pakulski always talks about. I liked this variation a lot and will keep doing them)
French Press: 3x10 60lb (+5 lb)
Tricep Pushdown Machine - 1x20 130lb 2x12 160lb

Extra Back:
Iso Row Machine: 4x12 - 70 per side
Wide Lat Pulldown: 36 Reps total 4 sets

As you can see my numbers went up in a lot of exercises which is always a good thing! I also threw in some extra back work since its my lagging area. Great session