Looking forward to following along on your journey! Enjoyed reading through your contest prep thread, you definitely should be very proud of how far you've come along in a relatively short period of time!
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Looking forward to following along on your journey! Enjoyed reading through your contest prep thread, you definitely should be very proud of how far you've come along in a relatively short period of time!
[QUOTE=Blazed;1457109553]Looking forward to following along on your journey! Enjoyed reading through your contest prep thread, you definitely should be very proud of how far you've come along in a relatively short period of time![/QUOTE]
Hopefully can deliver by having some good progress. Going to work as hard as I can! But thanks for the follow, man. Had no idea that I would be on stage in a year's time when I started that thread.
Good luck with your gastro problems dude. Aside from that, keep killin it
[QUOTE=LoganBrown;1457157193]Good luck with your gastro problems dude. Aside from that, keep killin it[/QUOTE]
appreciate it, bruh. Sucks a good bit for me and of course I'm not too happy about it, but just have to keep things in perspective. If this GI problem that flares up majorly every now and then is the absolute worst thing that I have going on, then I'm really not in that bad of a position. Many people have to live with much worse so I should be thankful for where I am
8/12/16:
156.8 lbs.
Front Squats:
95 x 5
135 x 5
185 x 3
230 x 5, 5
235 x 4
225 x 6
Bench Press:
135 x 5
185 x 5, 5, 5
180 x 5
Deadlift:
275 x 3
325 x 5, 5
330 x 5
325 x 5
Standing BB Overhead Press: *paused*
95 x 8, 8, 6, 2
Machine Low Rows:
225 x 8, 8
220 x 8
DB Hammer Curls: *simultaneous*
35s x 10, 10, 10
Standing Cable Overhead Triceps Extensions:
40 x 10, 12
45 x 10
Felt a bit run down coming in but put in some good work. GI flare up seems to be decreasing in intensity at the very least, although I don't want to speak too soon. Increasing cals to 2750 for the time being.
Hope the GI gets better!
[QUOTE=IK9;1457291383]Hope the GI gets better![/QUOTE]
The last 24 hours have been MUCH better. It's like I turned back into a normal person again. Thank god, because having diarrhea between sets of front squats at 5 in the morning really just wasn't my cup of tea at all lmfao
8/13/16:
157.8 lbs.
Front Squats:
95 x 5
135 x 5
185 x 3
215 x 8, 8
210 x 8
Bench Press:
135 x 5
170 x 8, 8, 7, 1
Machine High Rows:
205 x 8, 8, 8
Lat Pulldowns:
170 x 10
150 x 12
135 x 14
Underhand Grip Pulldowns:
135 x 14
140 x 12, 12
Standing Calf Raises: *paused*
235 x 14, 14, 14
Cable Triceps Pushdowns:
55 x 14, 14, 14
Hanging Leg Raises:
BW x 12, 12
Decline Twisting DB Sit-ups:
35 lb. DB x 13, 13
Good session.
8/15/16:
158.6 lbs.
Deadlift:
135 x 5
225 x 5
275 x 3
310 x 8, 8, 8
Standing DB Overhead Press:
40s x 13, 12, 11
Leg Press:
4 45s+ 35/side x 12, 12, 12
Machine High Rows:
150 x 14, 14, 12, 2
Neutral Grip Pulldowns:
140 x 12
125 x 15
120 x 15
EZ Bar Preacher Curls:
12.5/side x 14, 16, 15
DB Nunez Skullcrushers:
12s x 20
15s x 15, 15
Seated Leg Curls:
85 x 15, 15
Happy with this. Was so amped to lift this morning.
^ nice deadlifting.. Imma catch you :B
Ive been doing those Nunez Skullcrushers here lately as well. Crazy how much better the long head contraction is than a normal Skullcrusher
[QUOTE=TGreggors;1457444193]because having diarrhea between sets of front squats at 5 in the morning really just wasn't my cup of tea at all lmfao[/QUOTE]
[img]http://www.reactiongifs.com/r/uno1.gif[/img]
[QUOTE=LoganBrown;1457766623]Ive been doing those Nunez Skullcrushers here lately as well. Crazy how much better the long head contraction is than a normal Skullcrusher[/QUOTE]
I just looked into these. His calf training tips helped me in a huge way... definitely gonna incorporate this as well.
T, your strength has come back nicely while BW is staying impressively lean. This is all gonna make for one hell of a successful offseason and you'll be in such a good place next time you decide to prep.
[QUOTE=IK9;1457744543]^ nice deadlifting.. Imma catch you :B[/QUOTE]
aaaaaawwwwhhhh chit, it's on bruh. better get on it before you hop aboard the diet train ;) that 5/3/1 will do it
[QUOTE=DJaRiHardstyle;1457805943][img]http://www.reactiongifs.com/r/uno1.gif[/img]
T, your strength has come back nicely while BW is staying impressively lean. This is all gonna make for one hell of a successful offseason and you'll be in such a good place next time you decide to prep.[/QUOTE]
got a nice little laugh out of that gif xD srsly doe, happy that little flare up is over. or at least that it's let up for a bit! Always makes me happy to return to having a somewhat normal GI tract after having those. really slows life down. Makes me realize how good I have it a majority of the time, not having chronic debilitating medical problems on the regular.
Actually staying leaner than I originally had planned. Intended on hitting 160 by July, and then August. but then it just didn't happen. I keep on upping those cals(consistently at 2750 or so right now with zero cardio) but my metabolism is handling it better than I thought that it would! Prep won't be for a few years...at least until I finish school. just hard to justify jeopardizing my career until I have it secured. but trying to get those cals as high as I possibly can by the next go-around!
[QUOTE=LoganBrown;1457766623]Ive been doing those Nunez Skullcrushers here lately as well. Crazy how much better the long head contraction is than a normal Skullcrusher[/QUOTE]
The activation is nuts. Seriously. The dumbbell variety feels much better, too, IMO, although it is a little awkward looking. Feels a lot better on the elbows. They're catching on like the seal row already.
8/16/16:
157.8 lbs.
Front Squats:
95 x 5
135 x 5
185 x 3
225 x 6, 6, 6, 5, 1
Bench Press:
135 x 5
180 x 6, 6, 6
175 x 7
Machine Low Row:
225 x 8
215 x 8
210 x 8
Supinating DB Curls:
35s x 12, 12
30s x 12
Cable Triceps Pushdowns:
60 x 12, 12, 12
Seated Calf Raises:
3 45s + 15 x 12, 12, 11, 1
Hanging Leg Raises:
BW x 13, 13
Decline DB Sit-ups:
35 x 14, 14
Not bad at all. Pharmacy school is already unimaginably busy.
8/19/16:
160.0 lbs.!!!!(srsly out of nowhere. have been 157-158 all this week)
Front Squats:
95 x 5
135 x 5
185 x 3
235 x 4, 4, 4, 5
Bench Press:
135 x 5
190 x 4, 4, 4, 5
Deadlift:
275 x 3
335 x 4, 4, 5
340 x 4 (Come at me, Inna!)
Standing BB Overhead Press: *paused*
105 x 6, 6
100 x 6
Machine Low Rows:
235 x 6, 6, 6
DB Hammer Curls:
40s x 8, 8 *simultaneous*
40s x 8 *alternating*
Cable Overhead Triceps Extensions:
50 x 8, 8, 8
Good session. For anyone who doesn't know, split for me is four days/week. Experimenting with how I'm going to split it up with school obligations now. Tried Monday/Tuesday/Friday/Saturday this first week of school, and not so bad. Just got so damn anxious to lift by today, though! Was going to lift earlier in the day, but administration threw a two hour intro to pharmaceutical patient care onto us relatively late and so I had to stick around at a hospital for 2.5 hours to get acquainted with the stuff that I'll be doing there this semester.
ANYWAYS, on a lifting/training note! hit 160.0 out of nowhere today. Keeping the cals at 2750 unless my weekly average starts going up too quickly. Trying to perfectly nail the 165 lb. PL weight class in December. Lifted with a wider grip on the bench press today and I gotta say, it felt good.
Inb4 we weigh the same...
And damn, your DL strength is bouncing back very nicely.
lmao at the call out.. I'm getting wrecked over here on deadlifts hahah
Interesting to see how a wider-grip bench works out for you.. since you have longer arms it should benefit you! In for progresssss
[QUOTE=IK9;1458461393]lmao at the call out.. I'm getting wrecked over here on deadlifts hahah
Interesting to see how a wider-grip bench works out for you.. since you have longer arms it should benefit you! In for progresssss[/QUOTE]
Only because you started it ahaha. Now if only my 1RM on the bench weren't like 100 pounds lighter than yours, I'd be in business.
Hoping for the best on it doe. I really want to get out of poverty status. I know that I'm still somewhat dieted down, but having the numbers that I have currently after training consistently for almost five years now is no bueno.
[QUOTE=DJaRiHardstyle;1458453663]Inb4 we weigh the same...
And damn, your DL strength is bouncing back very nicely.[/QUOTE]
Probably going to happen in the span of a few months at the very least. If only I had the LBM to match! lol. Going to be weird! I've been substantially lighter than everyone who I've been following for a LONG time now. and that they are! Now I'm getting excited to bring the back squats back so I can see how much strength I've gained after getting the technique down again.
8/20/16:
160.4 lbs. (literally got home, showered, slammed food and went to bed. Woke up seven hours later and weighed. so a bit different than normal)
Front Squats:
95 x 5
135 x 5
185 x 3
220 x 7, 7, 7
Bench Press:
135 x 5
180 x 7, 7
175 x 7
Machine High Row:
215 x 7, 7
210 x 8
Lat Pulldowns:
170 x 10, 10, 10
Underhand Grip Pulldowns:
160 x 10, 10, 10
Standing Calf Raises: *paused*
255 x 12, 12, 12
Cable Triceps Pushdowns:
60 x 12, 12, 12
Hanging Leg Raises:
BW x 14, 13
Decline DB Situps:
35 x 14, 14
Solid. Front squats have definitely surpassed my performance on them before I began prep. Hopefully will translate well into my low-bar squat after I bring it back. Was very pleased with bench as well.
Fun fact: My contest prep began a year ago from this coming Tuesday (August 23rd was the first day in a deficit). Now that is strange to think about.
Final set on front squats:
[youtube]ShpG4XaZriw[/youtube]
First working set on bench press:
[youtube]YLaorvc7KGk[/youtube]
8/22/16:
162.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
330 x 6, 6
325 x 6
Standing DB Overhead Press:
20s x 10
45s x 10, 11, 10
Leg Press:
5 45s + 10/side x 10, 10, 10
Machine High Rows:
165 x 12, 12, 12
Neutral Grip Pulldowns:
140 x 12, 12, 12
Seated Preacher Curls:
15s/side x 13, 13, 13
DB Nunez Skullcrushers:
20s x 12, 12, 13
Seated Leg Curls:
100 x 18
115 x 12
Good session. Deadlifts are coming back nicely, especially since I had to slow down the negatives since an angry employee had to come over and complain about me making too much noise with my weights hitting the floor. BW shot up over the last few days. Was 157.8 like four days ago. So like a reverse "whoosh" for me :'( Will be decreasing kcal intake to ~2550 for a good bit. I guess that slowly gaining w/ 2750 at this BW was too much of a dream. Weekly average was 159.8. I'd like to get my weight stabilized at 160 just for a moment. 150.2 was my lowest at the end of prep. and 153.8 fully carbed up on stage.
You shoulda been like "bro, you don't even look like you lift"
#slams weights
Alas, reverses only work for so long, even in those gifted w/highly adaptive metabolisms. It's still been an extremely successful offseason so far and you gained these ten pounds at an admirably controlled and meticulous manner.
Bummer about the deadlifts, but maybe it'll help emphasize that elusive eccentric hamstring contraction to build you those Kai Greene-esque hammies!
[QUOTE=DJaRiHardstyle;1458859963]Alas, reverses only work for so long, even in those gifted w/highly adaptive metabolisms. It's still been an extremely successful offseason so far and you gained these ten pounds at an admirably controlled and meticulous manner.
Bummer about the deadlifts, but maybe it'll help emphasize that elusive eccentric hamstring contraction to build you those Kai Greene-esque hammies![/QUOTE]
Four pounds just came on seemingly out of nowhere. I'm okay with it, because I now actually have energy to get up/hormones and mood are re-stabilizing. And my relationship with food is getting better. Just really don't wanna get over 165 before December. I want to be competitive! But yeah, may actually help the physique in the long-run, I suppose. Just not too good for training for a meet. Gotta make dat lemonade doe
[QUOTE=IK9;1458767563]You shoulda been like "bro, you don't even look like you lift"
#slams weights[/QUOTE]
Pretty much responded that way a few times in undergrad...never helped my case too terribly much ahaha. I just don't understand the problem when there's legitimately like two other people in the room. ugh.
8/23/16:
162.2 lbs.
Front Squats:
95 x 5
135 x 5
185 x 3
230 x 5, 5, 6, 6
Bench Press:
135 x 5
185 x 5, 5, 5, 5
Incline Bench Press:
145 x 6, 6, 6
Machine Low Rows:
230 x 6, 6, 7
DB Supinating Curls:
40s x 9
35s x 11, 11
Cable Triceps Pushdowns:
70 x 10, 10, 10
Seated Calf Raises: *paused*
3 45s + 25 x 10, 10, 10
Hanging Leg Raises:
BW x 14, 14
Decline DB Situps:
35s x 15, 15
Getting much stronger. But just watching the scale now. If I see a 163, it's back to 2450.
You tracking your sodium or anything else like that at all?
[QUOTE=IK9;1458952203]You tracking your sodium or anything else like that at all?[/QUOTE]
not at all. but it seems pretty consistent. I have been eating canned foods (veggies, tuna, chicken) a TON to save money since I'm on that poverty time now. I log it into MFP every day but not sure how accurate it is since I drain my vegetables prior to preparing. Been consistently hitting 7,000 mg or so per day on there but that is a gross overestimation because of the draining.
My guess is that the surplus is just finally manifesting itself. I can maintain my weight though. Just going to systematically decrease/increase until I get my desired output. Seems easy enough. I haven't had any problems hitting the numbers at all. Just have had a hard time prescribing a number due to the GI junk that happened a week or two back which I believe messed with my weight a bit.
Funny how we both seemed to "whoosh" at the same time lol. Sucks how the metabolism tends to catch up to you though still you've been killing it this off season so far 👌🏻
Not gonna lie dude, looking forward to seeing how you do in the upcoming PLing meet. You've got some good DL numbers and last time you were doing back squats you had some pretty sick numbers there as well.
[QUOTE=LoganBrown;1458991783]Funny how we both seemed to "whoosh" at the same time lol. Sucks how the metabolism tends to catch up to you though still you've been killing it this off season so far ����
Not gonna lie dude, looking forward to seeing how you do in the upcoming PLing meet. You've got some good DL numbers and last time you were doing back squats you had some pretty sick numbers there as well.[/QUOTE]
I actually noticed that! It's like the weight that you lost found its home with me or something lol
I'm okay with it catching up with me to some extent, though. I mean I really want to compete at 165s, and i fully intend to, but man, I've *allegedly*(according to bod pod at least) been chilling below sub 10% body fat since like early February, which was the first time hitting single digits and the leanest i've ever been by a long shot, so i'm okay with getting back to a more comfortable range. just can't let it get out of hand even slightly.
Hopefully I can deliver some good results! definitely was an ego-killer to omit my best lift from my programming for so long, but I think that it was a good idea due to that pesky hip injury that i had for so long and because my quads were/aren't my best feature by any means. Not even the slightest bit of hip pain now so may be bringing them back here in a bit. Now i'm just worried that my technique will be horrific after such a long period without doing them. Only time will tell
8/25/16:
163.2 lbs.
Front Squats:
95 x 5
135 x 5
185 x 3
250 x 3, 3, 3
255 x 3
Bench Press:
135 x 5
200 x 2
190 x 4, 3, 3
Deadlifts:
275 x 3
350 x 3
355 x 3, 3, 3
Standing BB Overhead Press: *paused*
120 x 4, 4
115 x 4
Machine Low Rows:
250 x 5, 5, 5
DB Hammer Curls:
45s x 6 *simultaneous*
45s x 6, 6 *alternated*
Standing Cable Overhead Triceps Extensions:
60 x 6
55 x 6
50 x 7
Dammit, metabolism! Down to 2450 I go. Crazy how essentially 5 pounds came out of nowhere in like a week and a half. Perplexing, but tis the way it goes, i suppose. Was really happy with the strength increase today, regardless. Failed the third rep on my bench press today, which never happens really, but I was just too eager to get the reps. Hurt my subsequent sets. Rookie mistake
You went from 135 straight up to 200?
I personalyl wouldn't do that.. you have to prime your body to move heavy ass weight.. make smaller jumps..
If I am aiming for 200 lb bench.. I'd do liek 185-190 for 2 reps.. the 1st one paused then 2nd rep touch and go explosive