Got Wood 2: Bigger, Harder, Stronger

[Raigs]

Wow! You are lean and im in!!!

[mstatefan91]

Good volume bro! Keep after that progress

[wishiwasdivin]

Dropping in woody looking lean brotha

[fitnessbrah91]

in on epic thread

[Woody-5]

Deadlifts looking super solid Woody!

I'm going to copy your glute/ham loading for deadlifts Tuesday night ... but I won't be doing grip 'n rip

Thanks dude! Felt really good the past 2 weeks

Woody this X10. ^^^^

Great job there man.

Thanks my man!

Wow! You are lean and im in!!!

Thanks and welcome!

Good volume bro! Keep after that progress

Thanks fella! november is gonna be a month of big gains

Dropping in woody looking lean brotha

Thanks my man!

in on epic thread

Welcome!

new page action

Monday 11.4.13- Meso 3.2.1

Phenomenal workout today. Got 2 of the best night's sleep this weekend- I haven't slept that good in weeks! Really felt recharged when I got up for work this morning. Motivation has been high all day.

Deadlifts felt the best that they have in a long time. I might not be repping 4 plates, but they felt smooth and consistent through all 4 sets. I'm going to attribute it to all the volume that I've been doing on them- so much different than one heavy set of 1-3 reps.

Deadlifts 1:1:1 2 min
135 x 5
225 x 3
295 x 6
295 x 6
295 x 6
295 x 6

Weighted Chin Ups 2:1:2 90 sec
+15 x 6
+15 x 6
+15 x 6
+15 x 6

Superset A:

Lat Pulldown 3:3:1 15 sec
65 x 8
65 x 8
65 x 8
65 x 8

DB Row 3:2:1 90 sec
70 x 8
70 x 8
70 x 8
70 x 8

after the first set I threw the straps on for the DB rows. Grip isn't really an issue but when you're doing that 2 second hold than a 3 second negative, I needed every bit of focus that I could muster so it helped not having to worry about any slippage

Superset B:

DB SLDL 3:3:1 15 sec
70s x 10
70s x 10
70s x 10
70s x 10
strapped for these, same as above

Leg Curl Drop set 3:3:1 90 sec
45 x 10 >>> 30 x 5 (x 3 sets)

Cable Crunches 1:1:1 60 sec
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
slayed the abs

LISS Treadmill
20 min
1.515 miles
227 cals burned




Thanks mate!
Those croissantwiches were awesome! Wish I had about 4 more

Really?

[Woody-5]

Mrswoody's homemade brownies (warmed of course) and vanilla ice cream. Hard to see in the pic, but they're thick as hell- nearly an inch!

[LoveMyInk]

Mrswoody's homemade brownies (warmed of course) and vanilla ice cream. Hard to see in the pic, but they're thick as hell- nearly an inch!

Can Mrs Woody come and cook for me a few times a month?

[The Solution]

Mrswoody's homemade brownies (warmed of course) and vanilla ice cream. Hard to see in the pic, but they're thick as hell- nearly an inch!

Dont give out the secret to how your getting leaner and stronger bro

[Woody-5]

Can Mrs Woody come and cook for me a few times a month?

Lol
No way I saw her first

Dont give out the secret to how your getting leaner and stronger bro

Lol the cats out of the bag!

[12ccopeland]

I'm just here for the Woody, Bob, & Co. gangbang, and the baked goods, but while I'm at it, mighty fine workout there woodman!

[nads786]

Missed so much in this thread !

1) awesome car buddy!
2) holy six pack safe to say you look leaner now then during your cut?
3) Are you planning on gaining some weight now?

[Woody-5]

I'm just here for the Woody, Bob, & Co. gangbang, and the baked goods, but while I'm at it, mighty fine workout there woodman!

Lol thanks cope!

Missed so much in this thread !

1) awesome car buddy!
2) holy six pack safe to say you look leaner now then during your cut?
3) Are you planning on gaining some weight now?

Thanks my man!
Finished the cut at 169-170. Reverse diet for the past 2+ month and I've leaned up to 163-164, currently eating 3000 cals per day
Weight gain is the plan, just taking it slow to stay lean! Getting shredded for next summer won't be a 6 month process lol

[The Solution]

it will be a 2 month process. we will gain, but the thing is this
Everything we do is not a sprint its a marathon. If i can keep woody lean, and continue to fuel his metabolism i will have this guy eating upward to 3500 if not more and slowly gaining weight

This is a dream come true while holding his leanness from cutting. I am not letting his hard work go to waste after his long cut, and spending 6 months in a deficit. i am going to hold onto that leanness, add strength/size and also have him eating like a horse daily.

[Raigs]

Wood what was your weight before you started the cut? Oh man going to stay shredded until summer time. Should be fun following along.

[dbone1026]

Keepin strong Woody! As someone who just started working out at home it is nice to see how easy it is to get a great full body workout in with simply a rack, barbell, and some weights

[Woody-5]

it will be a 2 month process. we will gain, but the thing is this
Everything we do is not a sprint its a marathon. If i can keep woody lean, and continue to fuel his metabolism i will have this guy eating upward to 3500 if not more and slowly gaining weight

This is a dream come true while holding his leanness from cutting. I am not letting his hard work go to waste after his long cut, and spending 6 months in a deficit. i am going to hold onto that leanness, add strength/size and also have him eating like a horse daily.

Directly from the wizard himself ^^^

Wood what was your weight before you started the cut? Oh man going to stay shredded until summer time. Should be fun following along.

209 in late march 2013

Keepin strong Woody! As someone who just started working out at home it is nice to see how easy it is to get a great full body workout in with simply a rack, barbell, and some weights

Thanks dude!
So much you can do with just the basic equipment, home gym FTW

[CoachA33]

"I needed every bit of focus that I could muster so it helped not having to worry about any slippage"

not sure if anyone said it already- but that's what she said! lol


dudeeeee- you're beasting this ish! taking notes, my friend!

[jjeane]

Those brownies look yummy!!!
What is on deck for hump day work out?

[jkh25]

Send me some of those brownies lol

[Woody-5]

"I needed every bit of focus that I could muster so it helped not having to worry about any slippage"

not sure if anyone said it already- but that's what she said! lol
[ ]https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTbA3yCLQhISEa7QRYrAqhZdZInoAns8 rU6XSUzE5JMGfuBKPzO[/img]
Lololol thanks coach!
dudeeeee- you're beasting this ish! taking notes, my friend!

Those brownies look yummy!!!
What is on deck for hump day work out?

They were so hnnnnnngggg
I'm gonna eat more tonight!

Lotsa chest & tricep work tonight!

Send me some of those brownies lol

No way, my kids are lucky they each got one to take to school.

[wishiwasdivin]

it will be a 2 month process. we will gain, but the thing is this
Everything we do is not a sprint its a marathon. If i can keep woody lean, and continue to fuel his metabolism i will have this guy eating upward to 3500 if not more and slowly gaining weight

This is a dream come true while holding his leanness from cutting. I am not letting his hard work go to waste after his long cut, and spending 6 months in a deficit. i am going to hold onto that leanness, add strength/size and also have him eating like a horse daily.

I'd say your doing a great job with him

[jshaw5]

God damn Woody, you are just looking absolutely shredded, your progress is sickening. I agree with BOB though, that hair is hiding some of your definition, trim that off. Were you still cutting when you started with Chef Bob, or did you start the reverse diet as soon as you started with him? What would you say your body fat % was at the start of the reverse diet compared to now?

[The Solution]

God damn Woody, you are just looking absolutely shredded, your progress is sickening. I agree with BOB though, that hair is hiding some of your definition, trim that off. Were you still cutting when you started with Chef Bob, or did you start the reverse diet as soon as you started with him? What would you say your body fat % was at the start of the reverse diet compared to now?

he started the reverse on day 1 which was over 2 months ago

In the process

his kcals are 1000 higher
he lost 5 pounds
much stronger on his compounds
his leanest ever.

More to come

[dbone1026]

I agree with BOB though, that hair is hiding some of your definition, trim that off.

Let''s be honest though, you really want to know if the carpet matches the drapes ...

[Woody-5]

Wednesday 11.6.13 Meso 3.2.2

Phenomenal workout today, hit the gym with motivation coming out the angus. Lifts felt awesome

Incline Bench 2:1:1 90 sec
45 x 10
95 x 5
135 x 3
160 x 8
170 x 5
180 x 3
+5 bump from last week. Little slow down on the final rep of 180, but everything felt good.

Superset A:

DB Bench 3:1:3 15 sec rest
60s x 8
60s x 8
60s x 8

Decline Flies 3:1:3 90 sec rest
35s x 10
35s x 10
35s x 10

sickening pump in the chest, really feeling it working. DB Bench is feeling strong. Seems to take a few weeks before I feel stable with it again.

DB Shoulder Press 1:2:1 90 sec
55s x 6
55s x 6
55s x 6
55s x 6

Superset B:

Lateral Raises 3:1:3 15 sec
22.5s x 8
22.5s x 8

Rear Delt Swings 1:1:1 60 sec
22.5s x 12
22.5s x 12

Triceps Pushdowns 1:1:1 15 sec
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3

Superset C:

CGBP 2:1:2 15 sec
140 x 10
140 x 10 (Some serious rest pausing on the final 4 reps lol)

Diamond Pushups 60 sec
x12
x12

shouldn't have bumped weight on CGBP lol More weight on the other lifts left the tris pretty smoked. This superset really polished them off. I was shaking on the final pushup

LISS Treadmill
20:50 min
1.6 miles
241 cals

I'd say your doing a great job with him

Amazing work in only 2 months.
the man is a wizard

God damn Woody, you are just looking absolutely shredded, your progress is sickening. I agree with BOB though, that hair is hiding some of your definition, trim that off. Were you still cutting when you started with Chef Bob, or did you start the reverse diet as soon as you started with him? What would you say your body fat % was at the start of the reverse diet compared to now?

Thanks dude!
The first macro lineup he gave me was a calorie bump from where I was, so we jumped straight into the reverse.
not sure on the BF... somewhere around 10% I recon. Maybe someone with more expertise can chime in here.
I'm definitely leaner than I was 2 months ago, the sides of my abs are more visible and they pop more. Any increase in muscle size is going to attribute to more of a lean look too

he started the reverse on day 1 which was over 2 months ago

In the process

his kcals are 1000 higher
he lost 5 pounds
much stronger on his compounds
his leanest ever.

More to come

pepper thine anguses, more gains incoming

Let''s be honest though, you really want to know if the carpet matches the drapes ...

in color & length



wha?

[jjeane]

You know, I love coming to read your journal Woody. You are always so , Hell Ya!!!! It is contagious!!
Love the CGBP + Diamond pushups!!
I was going to ask you. How do you track your cals/macros? I know you said something about checking a spreed sheet or something.

[The Solution]

Don't worry about the weight on the CGBP, follow the tempo. if we were going to prioritize CGBP i would place it first in your workout, not the case
Great job man.

[Woody-5]

You know, I love coming to read your journal Woody. You are always so , Hell Ya!!!! It is contagious!!
Love the CGBP + Diamond pushups!!
I was going to ask you. How do you track your cals/macros? I know you said something about checking a spreed sheet or something.

Thanks Jani I try to stay positive all day everyday

I have an excel spreadsheet that I made to track my macros. Works well for me (although most people just get an app for their phone)

Don't worry about the weight on the CGBP, follow the tempo. if we were going to prioritize CGBP i would place it first in your workout, not the case
Great job man.

Thanks my man!
Haha got a bit over zealous with the CGBP. All the other lifts went so well with increases that I said fuk it. I'll be dialing it back a bit next week.

[Mainer215]

Once again Woody, great workout man.

You are absolutely killing it.

[KenshinH]

Solid workout dude. Every lift's coming along nicely