Prednisone666's Fulk of Peace and Prosperity

[Prednisone666]

Sup brahs, decided to make a log to keep myself accountable, track progress easily, and get other people's input if I can. I already record everything on my phone but it'll be nice to have it in this format too.

Background/training:
Mostly sedentary lifestyle until college. I was big into skateboarding, which burns a ton of cals, but nothing else. I've always had a huge appetite. My first year of college I went from skinnyfat 165 at 5'10 to 190 over winter break. I spent the next summer dropping weight doing cardio and got down to 140 by the time I got to school. The next year and change I derped around in the gym, my weight floated between 140-160, never knew what I was doing. May 2012 I started lifting more seriously, but still then I was running a random unstructured bro split for awhile. That and a bastardized PPL took me from 150-160 by January 2013. Then I ran PHAT, got up to 170 by May, and decided to cut. I got down to 160 and was like lol fuk cutting. I ran 5/3/1 BBB after that until this past december, when I lost a lot of motivation to lift.

I'm currently 171.8 as of this morning, and running a Pull/Push program, lifting 4x a week. I do squats twice and deads once.

Diet:
Currently 3500 on off days, 3700 on lift days.
I like to get at least 160g of protein and not go much over 200g.
I aim for at least 70 fat and try to keep it under 100g.
I like to get 500g+ of carbs, and 30-60g of fiber.


I track everyday I can, but I don't say no to friends/my girlfriend when they want to go out for a meal or something like that, just because I track macros. If I go out I make sure I get more than enough food to hit my calorie goals. I have a solid metabolism, shed weight easily, and prefer doing things this way.

Goals:
I want to be in the 180-190 range by the time I graduate college in May. Probably on the lower end, I don't want to go full potato. Long term I want to keep building mass, get stronger, and get to the point where I'm comfortable with keeping a decent amount of mass in the 10-15% range.



2/26 PUSH I:

DB Incline Press: 30,40,60, 95x6,6,6 (Volume PR)

Military Press: 135x5,5,6

Rope Push downs: 30, 65x14,14,14 (Volume PR probably, lol)

Cable Lateral raises 17.5x13,13,13 (these are extremely difficult for me, and kill my delts and traps)

Close grip Bench Press: 45x4890429043280493, 135x5, 155x10, 185x5, 190x4+135x7


Thoughts:
Incline PR was nice, I've been doing 8-12 and I think doing 6-8 or 6-10 will let me get more strength work in. I also felt ok doing barbell pressing today so I think I'll be able to work barbell bench and OHP in more consistently. I'd been having upper back tightness lately that made barbell pressing hurt.

Military pressing after PRs on Incline was not fun. I can get 155x5 and 135x5 was pretty hard.

Oh, and the first 4 lifts are the ones I do every Push day (and the ones I consistently aim for progress on), then if I have time I allow myself to do 1-2 other accessories of my choosing.

[Gxp23]

In.

GET LIFTING!

[Reko1993]

Op is a *******

Solid lifts too

[Gxp23]

Op is a *******

Solid lifts too

Oh hai! How goes thee cut?

[Prednisone666]

Op is a *******

Solid lifts too

In.

GET LIFTING!

******* OP checking in, thanks brahs.

Might take some progress pics, needs a full body mirror crew

[Gxp23]

******* OP checking in, thanks brahs.

Might take some progress pics, needs a full body mirror crew

Get them done professionally.

[Reko1993]

Oh hai! How goes thee cut?

On that daily grind nahmsayin

Get them done professionally.

This. Take the pics then have a professional photoshop them

[Prednisone666]

poverty pics. I think I was mid-high 160s here. I'll take a leg pic sometime. They are even more poverty than my upperbody


can't resize this one for some reason so

http://i.imgur.com/IkPcUEO.jpg?3

[Gxp23]

poverty pics. I think I was mid-high 160s here. I'll take a leg pic sometime. They are even more poverty than my upperbody


can't resize this one for some reason so

http://i.imgur.com/IkPcUEO.jpg?3

Dem golden locks.

Also mirin that symmetry.

[LiftDrive]

poverty pics. I think I was mid-high 160s here. I'll take a leg pic sometime. They are even more poverty than my upperbody


can't resize this one for some reason so

http://i.imgur.com/IkPcUEO.jpg?3

Hnnnngggg

[Prednisone666]

Dem golden locks.

Also mirin that symmetry.

Hnnnngggg

daww shucks, making me blush guys.

lol i guess i have back symmetry, I can pose well though. Never feel like I'm flaring my lats well.

[Gxp23]

daww shucks, making me blush guys.

lol i guess i have back symmetry, I can pose well though. Never feel like I'm flaring my lats well.

Watch that dude, good video, practice posing every time you get a chance, makes such a difference.

[Woody-5]

In on fellow New Englander log!

Solid start- tossing a plate overhead, especially after those inclines is win city

[MikeWines]

Well well well, look what we have here

[Gxp23]

Well well well, look what we have here

It was only a matter of time.

[pecsbrah96]

das it mane, in.

Finally a brah with an aesthetic chest

[Prednisone666]

das it mane, in.

Finally a brah with an aesthetic chest

glad you noticed my only genetic strongpoint.jpg
ty men

Well well well, look what we have here

glad to have you mike!

In on fellow New Englander log!

Solid start- tossing a plate overhead, especially after those inclines is win city

thanks man! where in new england are you from?

Watch that dude, good video, practice posing every time you get a chance, makes such a difference.

will do, thanks

[Bronzzi]

How did I missed this? I'm in bro!!

[Prednisone666]

How did I missed this? I'm in bro!!

glad to have you bronzzi!

Pull II:

Squats 95 2 sets, 135 2 sets, 215x5x5 (first set I #yolo'd and tried high bar for the first time in ages, barely made it)

Chin ups BWx5, 70x5x5

Cable rows 30, 100x11,11,11

Face pulls 35, 72.5x13,13,13

Barbell Curls 30x6, 100x8,8,8

Thoughts:

1.Pretty beat up, going to take tomorrow off. I've been cramming my lift days in back to back cause I have a lot schedule wise coming up the next week/weekend, and while I've been progressing in the gym I'm definitely taking a hit.

2. Squats-I think I should switch to high bar for awhile, and lower the weight. I found it MUCH easier to keep my torso upright on the 1 high bar set, even though the movement was much more difficult to perform. I'll probably try 175-185 high bar for my next squat session. I feel like a real potato, being able to pull so much more than I can squat. I've had numerous people comment on how I'm "all legs" but I don't really feel like my legs are that long compared to any other 6 foot person.

3. Chins-boosteddatsun told me to give these a try over pullups in the LBC thread, a bit harder as it has been probably 2 months since I've performed the movement, but definitely feel more bicep recruitment (poverty bi's crew), and I'm feeling my lats working on these much more in the past. Probably will keep these.

4. Face Pulls are seriously one of the best accessories out there. BRB delt/trap pump, BRB posture improved, BRB entire upper back and shoulder girdle feel better after doing them

5. Going to try to post some food pr0n tonight, I am foreseeing some VERY IIFYM food choice in my near future

[Gxp23]

Poverty bis, curls 100 for 8x3, lol ok then, you crazy!

[Woody-5]

Nice session fella.

Strong 5x5 squat action. Weighted chin-ups are win, strong work there.

thanks man! where in new england are you from?

Maine. And it's cold as fuk

[Prednisone666]

Nice session fella.

Strong 5x5 squat action. Weighted chin-ups are win, strong work there.




Maine. And it's cold as fuk

thanks brah. I bet you are glad you have a home gym in this weather. I would seriously not go outside during winter if I lived in Maine.

Poverty bis, curls 100 for 8x3, lol ok then, you crazy!

thanks! I by no means use perfect form, but I'm not swinging or cutting ROM. I think I might need to do higher reps or more sets to get my bis to grow

[Gxp23]

thanks brah. I bet you are glad you have a home gym in this weather. I would seriously not go outside during winter if I lived in Maine.

thanks! I by no means use perfect form, but I'm not swinging or cutting ROM. I think I might need to do higher reps or more sets to get my bis to grow

My hypertrophy routine is;

Barbell curl- 3x12
Hammer curl (bar thingy) -3x15
Ez bar curl - 3x20

Sometimes I will switch the hammer and ez exercise around to keep it varied, but it gives you one hella pump.

[Reko1993]

Give incline db curls a try. You get a great stretch and nice full ROM

[pecsbrah96]

Aren't squats supposed to be a 'push' exercise breh?

Give incline db curls a try. You get a great stretch and nice full ROM

Spider curls are also a great alternative. For bis I like two exercises, one low rep 'compound' e.g. barbell curls, then a higher rep pump exercises like preacher/spider etc

[Prednisone666]

Aren't squats supposed to be a 'push' exercise breh?



Spider curls are also a great alternative. For bis I like two exercises, one low rep 'compound' e.g. barbell curls, then a higher rep pump exercises like preacher/spider etc

Yep, push movement, but I like doing squats along with my pulling movements. Call me a bro but I really, really care about my pushing movements and progressing on them, and I find squatting fatigues me more on pressing/benching than it does on rows/chins etc.

Loved spider curls when I was doing PHAT. I'll probably throw those and low rep preachers back in. Oddly enough, I can sometimes preacher curl more than I barbell curl

Give incline db curls a try. You get a great stretch and nice full ROM

You had me at "incline"

My hypertrophy routine is;

Barbell curl- 3x12
Hammer curl (bar thingy) -3x15
Ez bar curl - 3x20

Sometimes I will switch the hammer and ez exercise around to keep it varied, but it gives you one hella pump.

Definitely looks like I could incorporate some volume work. Thanks brahs!


Push II:

DB Incline Press 30,40,60x6 paused, 95x7,7,7 (all PRs)

Military Press 45, 95x5, 140x5, 5, 5

Rope Pushdowns 30, 65x15,15, 13

Cable Lateral raises 17.5x14,14, 11

Overhead ez curl extensions 60x8,8,8 only resting long enough to catch breath


Thoughts:

95's are still a bit unwieldy to get into position, but once the first rep is up the rest have been flying up EASY. Even did a quick pause on a couple of the reps.

140 felt good on military press. Probably going to hit a wall on that soon and have to push for more reps or more sets instead of upping the weight. OHP is very touchy for me.

Definitely was pretty beat for my accessory work, but I set PRs on 3x5 Press and Incline press so IDGAF. I wasn't even supposed to lift today but my schedule this weekend and next week is pretty insane so I need to get in where I fit in nomsaiyan.


http://i.imgur.com/mWCcjdY.jpg?1

here is a pesto pizza I ate last night. I can't resize pics for chit so I'm just going to post the url. macros were 54 F/ 111 C/ 39 P and 12g of fiber. organic too so it couldn't POSSIBLY make me fat .

[Reko1993]

Fuark 95s for 3 easy sets, mirin hard. I'm so far behind!

And dat pizza looks hnng

[Woody-5]

Nice PRs and strong overhead pressing with that 140 volume.

Love the OH extensions at the end- awesome for hitting that long head of the tris.

[Prednisone666]

Fuark 95s for 3 easy sets, mirin hard. I'm so far behind!

And dat pizza looks hnng

pizza was hnng, saving a lot of my fat macros for it wasn't haha.
My DB pressing is a little misleading because when I first got into lifting I used only DBs and I'm very comfortable with them. my barbell 5RM is only 220 on flat.

Nice PRs and strong overhead pressing with that 140 volume.

Love the OH extensions at the end- awesome for hitting that long head of the tris.

great movement for sure, gotta not go too heavy on them, they aggravate my elbows a bit. Skulls don't for some reason.

[pecsbrah96]

PRs across DB incline and OHP across all sets, mirin

As ***got this may sound that looks like too much cheese on the pizza lol

You had me at "incline"

fuking lmao. On spread