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  1. #31
    Registered User MaCK123's Avatar
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    Sickening volume
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  2. #32
    Registered User MichaelDougas1's Avatar
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    Originally Posted by MaCK123 View Post
    Sickening volume
    volume = hypertrophy
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  3. #33
    Registered User MichaelDougas1's Avatar
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    MichaelDougas1 is offline
    Delts and traps 193lbs 3800cals

    Hammer OHP
    140lbs x 12
    140lbs x 12 PR
    140lbs x 10 PR
    115lbs x 11
    115lbs x 11

    cable lateral raise
    5lbs x 20
    10lbs x 15

    Dumbell lateral raises and shrugs unrecorded ( lots of drop sets)

    Rear raise
    85lbs x 18 PR
    85lb x 18
    90lb x 15 PR
    90lb x 15

    Face pulls unrecorded

    Comments

    amazing seshion.



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  4. #34
    Registered User wishitcouldlast's Avatar
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    Looking solid bro! a split shift, you a waiter of some sort? what is wrong with 14 an hour at 18?
    I know nothing factual but only tell the truth
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  5. #35
    Da juice is loose! Juicetin's Avatar
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    wut 3800 calories.

    dreamer bulk of peace! keep us posted
    We freaks baby.

    VGang.

    No sleep crew
    3 pillows crew
    No pants crew
    Full gym attire at all times crew.
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  6. #36
    Registered User MichaelDougas1's Avatar
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    Originally Posted by wi****couldlast View Post
    Looking solid bro! a split shift, you a waiter of some sort? what is wrong with 14 an hour at 18?
    lol no kitchen hand....


    18 year olds around here at shops n **** get 20$ an hour +









    and im on 3400 cals now. Was gaining too quick
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  7. #37
    Registered User MichaelDougas1's Avatar
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    MichaelDougas1 is offline
    If anyone was wondering why im so ****ing weak.

    This is my huge transformation from this years cut






    TO




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  8. #38
    Registered User MichaelDougas1's Avatar
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    rest day today. Took some pics. was 196lbs today haha WTF. Gained 10lbs since starting my bulk. Must of been all that glycogen since i was flat as hell.

    ALso gained a bit of fat. I guess i have to accept that its too hard to be under 10% naturally. Time to bulk.


    some quick progress pics. no pump here





    any BF estimates? i think im about 10-11%.
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  9. #39
    Registered User MichaelDougas1's Avatar
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    MichaelDougas1 is offline
    196lbs 3400 cals 6ft


    Chest.

    Bench
    195lbs x 7 (88kg)
    195lbs x 6
    185lbs x 8 (84kg)

    Incline DB
    55lb x 10
    55lb x 10
    55lb x 8

    Incline press machine
    140lbs x 11
    140lbs x 10
    110lbs x 12
    110lbs x 10

    Cable fly
    45lb x 20
    50lb x 20
    60lb x 20

    Tricep press downs

    50lb x 15
    50lb x 15
    50lb x 15

    Reverse grip
    35lb 3x12

    Rope press downs

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  10. #40
    Registered User MichaelDougas1's Avatar
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    [B]Back and bi-[/B

    Lat pul downz
    60lbs x 12
    70lbs x 10
    70lbs x 9

    Hammer row
    90lbs x 12
    180lbs x 12
    200lbs x 10
    200lbs x 10
    200lbs x 10

    Hammer pulldown
    140lbs x 12
    140lbs x 11
    140lbs x 10

    Upper back row
    115lb x 12
    120lb x 10

    Lat pull overs and hammer ISO row unrecorded

    Seated bicep curl
    35lb x 8
    30lb x 12
    30lb x 10

    Incline curl
    20lb x 13
    20lb x 12
    20lb x 12

    Machine preacha
    45lbs 3x12

    bicep curl burnout 100 reps
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  11. #41
    Registered User MichaelDougas1's Avatar
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    tfw noone posts in my log
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  12. #42
    Registered User MaCK123's Avatar
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    Originally Posted by MichaelDougas1 View Post
    tfw noone posts in my log
    Hello!
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  13. #43
    Registered User MichaelDougas1's Avatar
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    Originally Posted by MaCK123 View Post
    Hello!
    your 19
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  14. #44
    Registered User MaCK123's Avatar
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    Originally Posted by michaeldougas1 View Post
    your 19
    k..
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  15. #45
    Lighting of peace AlexRyan1's Avatar
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    mirin that tan bro
    Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
    ☆☆☆υк ¢яєω☆☆☆
    ★ DEADLIFT CREW ★
    ARSENAL CREW
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  16. #46
    Registered User MichaelDougas1's Avatar
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    Originally Posted by AlexRyan1 View Post
    mirin that tan bro
    hhaha thanks brah
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  17. #47
    Registered User MichaelDougas1's Avatar
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    MichaelDougas1 is offline
    few routine mods

    Chest and triceps
    Incline DB press: 4x6-10
    Flat BB/DB press: 3x8-10
    Incline Machine: 4x20-30
    Cable seated fly: 3x15-20

    Rope press down: 3x8-15
    Dumbell skulls: 3x8-12
    Reverse Grip Pressdowns: 2x8-12
    Rope overhead: 3x10-15
    Cable Kickbacks: 2x15-20

    Back and Biceps and Core
    Lat Pull Down: 4x8-12
    HS Row: 4x6-10
    Reverse Grip Pulldown: 3x8-12
    HS/cable row: 3x8-12
    Upper back row:2x6-12
    Pull overs: 2 sets to failure
    Hypers: 3x15

    Seated Dumbell Curls: 3x8-12
    Incline curls: 3x8-12
    Preacher curls: 3x8-12
    Rope hammer curls:2x8-12
    burnout curl

    Planks: 3 sets
    Side planks: 3 sets per side

    Delts and traps
    HS OHP: 5x8-12
    Side laterals:5x12-20
    Rear delt machine:4x8-12
    Facepulls: 4x8-12
    Smith/dumbell Shrugs: 5x8-15
    Cable Shrugs: 5x15-20
    Machine OHP burnout x 1

    Legs and core
    Seated calve raise: 5x15-30
    Standing calve raise: 5x8-15
    Leg press: 3x8-12
    Seated leg curl: 3x8-12
    Lying Leg curls: 3x8-15
    Leg extension: 3x10-15
    Lunges: 2x failure
    Hypers: 4x15

    Planks x 3
    Side planks x 3

    calves everyday pretty much.
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  18. #48
    Registered User DMB9297's Avatar
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    Originally Posted by MichaelDougas1 View Post
    few routine mods

    Chest and triceps
    Incline DB press: 4x6-10
    Flat BB/DB press: 3x8-10
    Incline Machine: 4x20-30
    Cable seated fly: 3x15-20

    Rope press down: 3x8-15
    Dumbell skulls: 3x8-12
    Reverse Grip Pressdowns: 2x8-12
    Rope overhead: 3x10-15
    Cable Kickbacks: 2x15-20

    Back and Biceps and Core
    Lat Pull Down: 4x8-12
    HS Row: 4x6-10
    Reverse Grip Pulldown: 3x8-12
    HS/cable row: 3x8-12
    Upper back row:2x6-12
    Pull overs: 2 sets to failure
    Hypers: 3x15

    Seated Dumbell Curls: 3x8-12
    Incline curls: 3x8-12
    Preacher curls: 3x8-12
    Rope hammer curls:2x8-12
    burnout curl

    Planks: 3 sets
    Side planks: 3 sets per side

    Delts and traps
    HS OHP: 5x8-12
    Side laterals:5x12-20
    Rear delt machine:4x8-12
    Facepulls: 4x8-12
    Smith/dumbell Shrugs: 5x8-15
    Cable Shrugs: 5x15-20
    Machine OHP burnout x 1

    Legs and core
    Seated calve raise: 5x15-30
    Standing calve raise: 5x8-15
    Leg press: 3x8-12
    Seated leg curl: 3x8-12
    Lying Leg curls: 3x8-15
    Leg extension: 3x10-15
    Lunges: 2x failure
    Hypers: 4x15

    Planks x 3
    Side planks x 3

    calves everyday pretty much.
    IN bro, been looking for your log :') Solid AF volume.
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  19. #49
    Da juice is loose! Juicetin's Avatar
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    full bro split now eh?

    Keep us posted on that m8
    We freaks baby.

    VGang.

    No sleep crew
    3 pillows crew
    No pants crew
    Full gym attire at all times crew.
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  20. #50
    Registered User MichaelDougas1's Avatar
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    Originally Posted by Juicetin View Post
    full bro split now eh?

    Keep us posted on that m8
    4 on 1 off
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  21. #51
    Registered User MichaelDougas1's Avatar
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  22. #52
    Registered User Bhigs23's Avatar
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    How to tan in winter brah srs. You seem naturally pale in before pic of transformation.
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  23. #53
    Registered User MichaelDougas1's Avatar
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    Originally Posted by Bhigs23 View Post
    How to tan in winter brah srs. You seem naturally pale in before pic of transformation.
    its summer right now in aussie brah
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  24. #54
    Registered User Bhigs23's Avatar
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    Originally Posted by MichaelDougas1 View Post
    its summer right now in aussie brah
    Oh well I hope to be as cut as you once I finish my cut, currently bulking at 191 check out log
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  25. #55
    Registered User MaCK123's Avatar
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    Updates?
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  26. #56
    Da juice is loose! Juicetin's Avatar
    Join Date: Aug 2012
    Location: Australia
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    Originally Posted by MaCK123 View Post
    Updates?
    He died at warped in the Amity mosh with every other kunt.
    We freaks baby.

    VGang.

    No sleep crew
    3 pillows crew
    No pants crew
    Full gym attire at all times crew.
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  27. #57
    Registered User MichaelDougas1's Avatar
    Join Date: Oct 2013
    Age: 28
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    Chest and tricps

    DB bench
    100lbs x 7 ( 45kg) PR
    100lbs x 5
    80lbs x 10

    DB incline
    70lbs x 10
    70lb x 8
    60lbs x 10

    Incline Machine
    140lbs x 11
    140lbs x 11
    90lbs x 11

    Flys

    Tricep isolations and calves



    GETTING STRONG AS **** *******S!!
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  28. #58
    Registered User MichaelDougas1's Avatar
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    MichaelDougas1 is offline
    Chest

    DB bench
    100lbs x 8 PR ( 45.3kg)
    100lbs x 7
    85lbs x 10

    Incline DB
    70lbs x 9
    70lbs x 8
    60lbs x 12

    Incline machine
    140lbs x 12
    180lbs x 8 PR
    90lbs burnout

    FLys

    Triceps ( push downs, rope over head, rope one arm and rope press downs)

    Comments
    gains. Gonna roatate dumbell incline and flat
    Follow my log http://forum.bodybuilding.com/showthread.php?t=158264493
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  29. #59
    Registered User MaCK123's Avatar
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    Originally Posted by MichaelDougas1 View Post
    Chest

    DB bench
    100lbs x 8 PR ( 45.3kg)
    100lbs x 7
    85lbs x 10

    Incline DB
    70lbs x 9
    70lbs x 8
    60lbs x 12

    Incline machine
    140lbs x 12
    180lbs x 8 PR
    90lbs burnout

    FLys

    Triceps ( push downs, rope over head, rope one arm and rope press downs)

    Comments
    gains. Gonna roatate dumbell incline and flat
    That db bench is fuking sickening
    Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=151283943
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  30. #60
    Registered User Joshyb90's Avatar
    Join Date: Dec 2012
    Location: Victoria, Australia
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    Nice pressing bro, how's that 4 on 1 off going for ya? You recover alright?
    Number 1 goal: consistency.
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