It's that time again! A new year filled with new goals. 2011 was an amazing year. At the end of 2010, I decided to take the plunge again and planned on hitting the stage during the spring of 2011. It was an awesome season and I ended up getting a W in the INBF Open Lightweight division at the INBF Madison in Wisconsin. It was definitely one of the greatest feelings in the world. I have had a few bumps in the road since then and started to lose sight of my original goal, which is to add quality size that I desperately need to gain pro status. Now I'm ready to put in some serious work and get this done!!
Goals for 2012 :
1.) Get my numbers to pass my best of :
355 squat
435 dead
300 bench (I have gotten 315 before, but now I touch my chest every rep)
2.) Not care about gaining some fluff. This is honestly going to be one of the hardest things for me. I don't know what it even bothers me. I have an amazing gf and she doesn't care if I gain a bit of fat lol.
3.) Continue to follow a lax diet, incorporating foods I actually enjoy eating on a day to day basis.
4.) Live every day to the fullest.
In my 5 years of lifting I went from this :
To This :
Now I need to acheive this :
Join me in my search for mass! Next time I step on stage, I'm going to be a whole new beast
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01-01-2012, 04:40 PM #1
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
Time to Get Cereal : B-Nizzle Style
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-01-2012, 04:47 PM #2
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01-01-2012, 04:51 PM #3
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01-01-2012, 05:05 PM #4
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5095
Time to GET BIG SON!
In!Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
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YouTube:
https://www.youtube.com/user/ehlisl
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Instagram:
http://instagram.com/ehlisl
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Twitter
http://twitter.com/#!/ehlisl
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Blog : Trove26
http://www.trove-26.blogspot.com
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01-01-2012, 05:14 PM #5
In!
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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01-01-2012, 05:24 PM #6
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01-01-2012, 05:31 PM #7
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01-01-2012, 05:31 PM #8
In!
Blog:
http://dyldahl.wordpress.com/
Reviews:
(1) MyPro Impact Whey Protein - http://tinyurl.com/pr8glg9
(2) MT Essential Series – 100% Platinum Whey - http://tinyurl.com/ofzxzwf
(3) MP Arnold Series – Arnold Iron Pack - http://tinyurl.com/ps6m6x3
(4) Animal [UN] Juiced Amino's [Enhanced BCAA] - http://tinyurl.com/pe745q9
(5) PF Greens Freak [Gf] - http://tinyurl.com/mew47vc
(6) MF Advanced Protein - http://tinyurl.com/qceh5mq
(7) Cellucor C4 (4th Gen) - http://tinyurl.com/of8uznw
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01-01-2012, 05:36 PM #9
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01-01-2012, 05:44 PM #10
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
Glad to have ya! Two Bills are better than one!
Welcome aboard, dood.
Uh-oh. Big Luke in the house! Ishh just really got cereal!
Hellz chyea, D!
HAHA. I thought you'd like that, Bob.
No more mini-ing. In on epic fluffiness!!
Cereal is by far the best carb source on the planet. I mean, just look at all the vitamins and minerals! lol
Daayum, my log is getting packed!
Status will be achieved my friend. It will be achieved...*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-01-2012, 05:47 PM #11
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01-01-2012, 05:55 PM #12
- Join Date: Jan 2006
- Location: Indianapolis, Indiana, United States
- Age: 41
- Posts: 245
- Rep Power: 250
I'm in on this for sure
Zack Sizemore
Team Member/Prep Coach - Dossey Training Systems
ZackS.DTS@gmail.com
ANBF Pro Bodybuilder
Isaiah 40:29-31
He gives strength to the weary, And to him who lacks might He increases power. Though youths grow weary and tired, And vigorous young men stumble badly, Yet those who wait for the LORD Will gain new strength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.
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01-01-2012, 06:08 PM #13
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01-01-2012, 06:26 PM #14
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01-01-2012, 07:04 PM #15
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
Thanks dude. I appreciate the support :0
Welcome, brotha.
I will still post food porn when I get time (for my fans, of course). I might even post some more raps too lulz
Awesomness! Glad to have ya followin'*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-01-2012, 07:09 PM #16
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
Why not kick this log off with some stuff I have been eating. I haven't taken too many food pics at all lately (a lot of this is from over the holidays), but other than my Quest bars, I have also been enjoying :
home made deep dish stuffed pizza
breakfast quesidilla and assorted cookies, coffee cake
cookies
christmas rib roast
red velvet cake and caramel apple pie
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-01-2012, 07:12 PM #17
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
New Years eve - home made orange chicken, home made pizza (crust and sauce home made), pigs in a blanket
Recipe for orange chicken :
140g. chicken breast
25g. panko bread crumbs
1 egg white
dash of flower
cut chicken in small pieces and coat in egg wash, flour and panko crumbs and cook. Set aside. Make sauce : http://allrecipes.com/recipe/asian-orange-chicken/
toss in sauce and serve over rice.
Pizza crust :
1.5 cups flour
1tbslpoon brown sugar
1tbsp dry yeast (proof yeast before adding to recipe)
5tsp canola oil
1tsp olive oil
5tbsp water
dash of salt
need dough and allow to rise covered for three hours. Then roll out w some flour, top and bake!
sauce was easy! 1 can (15oz tomato sauce), 1 small can (5oz) tomato paste. 2 cloves garlic minced, 1tbsp oregano, 1 tbsp basil, dash of paprika. 1tbsp splenda No cooking required!Last edited by Bnizzle163; 01-01-2012 at 07:19 PM. Reason: added recipes
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-01-2012, 07:39 PM #18
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01-01-2012, 08:23 PM #19
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01-01-2012, 08:42 PM #20
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
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01-01-2012, 09:34 PM #21
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01-02-2012, 12:20 AM #22
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01-02-2012, 09:22 AM #23
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01-02-2012, 09:53 AM #24
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
1-2-12 5/3/1 Week 1 Day 1 MILITARY PRESS
STANDING BB MILITARY
60x5
70x5
85x3
95x5
105x5
115x8
upright row
4x10 - 60s rest
seated db military
4x12 - 60s rest
rear delt raise
4x15 - 60s rest
db curls
4x12 - 60 s rest
misc
As you can see, I'm running the bodybuilders template of 5/3/1. Got through the workout in under 35 mins! Felt good and was running on all cylinders today. That deload did me good*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-02-2012, 10:06 AM #25
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01-02-2012, 10:34 AM #26
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
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01-03-2012, 10:37 AM #27
Subbed. Good to see you loggin' again!
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you.
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01-03-2012, 11:03 AM #28
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
Thanks dude. It's good to be back
1-3-12 Off day
Misc.
So my layout is a bit different than how 5/3/1 is set up. I'm still doing the 4 day split with the basic layout, just swapping a couple days to fit my schedule (and so Sarah can lift too lol). Lots of cool stuff coming up. Wildcard games this weekend as well as round one of AMA Supercross. I'm totally stoked!! Going to be doing nothing but sitting on my arse in front of the tv . I haven't been tracking on Saturdays lately, and plan on continuing the trend of having 1 no-track day a week. I'm trying to avoid the scale again too. When I start weighing myself again, I think I'll just do a mid week and a weekend weigh in. Nothing much else to note. Tomorrow is deadlift day*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-03-2012, 12:34 PM #29
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
I will periodically post some songs off my mix tapes when I find them and have time lol... Song of the day off my 2009 mixtape - B-Nizzle, 10 Things I Hate About Poo. This one is called "Do It A Lot". Yes, I know, gangsta. Food porn included for your viewing pleasure
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-03-2012, 12:54 PM #30
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