Man oh man, week 4 was tough. I think this was a very good volume for me to peak at. I doubt doing more than this would be beneficial. These were some grueling workouts. Tuesday's workout was the hardest both mentally and physicall. After my 3rd set of T-bar rows I when toast.
Going by the mirror, it looks like my back has responded very well to this style of training. I think dividing two workouts into rows and pulldowns is working well. I am going to try to take some pics tomorrow, but don't hold me to that
I beat my old PR on rack deadlifts this week. I was 500 X 2 and I got 500 X 3 this week
I also hit 75 X 3 on the weighted pull-ups. One of my goals for a while has been to hit 100 pounds on the weighted pull-ups. I think I shall accomplish this soon.
So now (for the next two weeks), I will focusing on the 2-3, and 4-6 rep ranges with the most focus on chest and back still.
Attached is last week's workout and updated measurements.
Is your BF% still sub 8%? Good lord!! Are you still 5'10" or did you grow? I am 6'2 and just getting into single digits and am only 216. Another Percentage point or so and time to bulk. Must be awesome! Will await pics from the O.
Beast I have two questions may sem kinda random. First when you measure your quads where do you put the tape at the very top middle or bottom. Second what do people at school think of you bbing Im sure you get alot of people that tell you your huge and stuff.
Just live your life with God inside. You wont regret one moment of it. Give all that you have for God.
Beast I have two questions may sem kinda random. First when you measure your quads where do you put the tape at the very top middle or bottom. Second what do people at school think of you bbing Im sure you get alot of people that tell you your huge and stuff.
I measure my quad in the middle.
Lots of people ask me questions about dieting and exercise. Many also tell me I'm huge lol
How much and what sort of cardio are you doing now Derek and at what time of day and meal do you have around this time?
I haven't seen you mention much about cardio lately.
Right now I am doing 15 minutes on the Elliptical (high intensity, but not intervals) followed by a little clean cardio. My meals are exactly the same as in the diet I posted except the carb amounts a cut in half.
Location: Greenfield, Massachusetts, United States
Age: 27
Stats: 6'2", 200 lbs
Posts: 115
BodyPoints: 151
Rep Power: 11
scream @ chilis
i hate those ****ing attachments and lame posts just as much as the next guy. I honestly do wish they would stop posting on derek's forum, but i have to admit, with the exception of the picture, thats a hilarious post. i almost pissed myself when i read it.
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