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12-18-2013, 09:42 AM #781
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12-18-2013, 12:18 PM #782
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12-18-2013, 12:23 PM #783
So Ive decide to start logging again.
Ill be running Layne Nortons PHAT :
http://www.simplyshredded.com/mega-f...ated-2011.html
My goals for the next 4 weeks:
Increase strength
maintain competitive bodyfat levels . Im at 6%, and up 3 pounds from my stage weight .
beat my abs to death and bring out size of the muscle. I feel that my abs are "small".
My diet : 2300 cals , 230p, 230 c , 50f. to start out. I will adjust according to my morning body-weight.
I will eating be relativity clean . Eating at maintenance or slightly above.
Ill reasses my program and diet on January 18th.Last edited by burlyman619; 12-18-2013 at 12:40 PM.
I am currently prepping for a Bodybuilding show, follow my journey :
http://forum.bodybuilding.com/showthread.php?t=163848201
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12-18-2013, 02:14 PM #784
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12-18-2013, 03:13 PM #785
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12-18-2013, 03:43 PM #786
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12-18-2013, 05:21 PM #787
18DEC13
DIET: STILL WORKING ON THIS . ATE CLEAN ALL DAY
UPPER POWER
BB ROW : 135X10, 185X5, 205X5, 225X5
PULL UP: BWX10, 20X10, 22.5X10
DB PRESS FLAT : 50X5, 60X5, 75X5, 80X5, 85X5,
DIPS : BWX10, 30X10, 35X10,
DB SHOULDER PRESS : 40X10, 50X10, 60X6,
EZ BAR : 60X10, 80X10, 90X6,
SKULL CRUSHER : 60X10, 70X10, 80X10
CARDIO : 20 MINS LI
NOTES : Ive been cheating , drunk and smoking cigars for the last 4 days. I feel like ****. Ive been irritable all day , I imagine from the alcohol and nicotine. My workout was ****ty. Overall ****ty day. Its nice to be back in the gym after almost a week off, and eating clean again.
I am currently prepping for a Bodybuilding show, follow my journey :
http://forum.bodybuilding.com/showthread.php?t=163848201
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12-18-2013, 10:53 PM #788
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2433
you need to moar compound and basic barbell moves, props for the awesome pull ups!
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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12-19-2013, 10:05 AM #789
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12-21-2013, 10:32 AM #790
20DEC13
WEIGHT : 169 LBS OF SEXINESS
POWER LOWER (power BOTTOM lolololol)
SQUATS :
135X5, 185X5, 225X5, 245X5, 275X3
HACK SQUATS :
3 SETS OF 10 REPS , 1 REP SHY OF FAILURE
LEG EXT
3 SETS OF 12 REPS , BURN CITY TRICK
SLDL
135X 8 , 185X8, 225X8, 245X8 , 245X 8
LAYING LEG CURLS ( you like what you see m8 ? )
3 sets of 12 reps , held at the top , 1 rep shy of failure
CALVES :
STANDING / SEATED 8 SETS TOTAL BLAH BLAH
ABZ
for days .
DIET :
~2200 CALS 17OP, 210C, 65F. Need to clean this up for more rounded macros . Sticking to IFFYM ( if it fits your mouth , what i did to yowhatsupfatso mouth ) .
perfection
Last edited by burlyman619; 12-21-2013 at 01:26 PM.
I am currently prepping for a Bodybuilding show, follow my journey :
http://forum.bodybuilding.com/showthread.php?t=163848201
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12-21-2013, 02:02 PM #791
21 DEC 13
Weight : 170.8 ( i didnt know they stacked sexy that high)
^ ^
HAHEHAHEHAHE
BACK AND SHOULDERS HYPERTROPHY
BB ROWS : 185x3 for six sets (speed work , at the speed of lightening )
RACK CHINS : 3 SETS OF 12, WEIGHTED , CONCENTRATED.
CABLE ROWS: 3 SETs of 12
STANDING DB ROW : 3 SETS OF 12
CLOSE GRIP LAT PULL : 3 SETS OF 12
SMITH MIL PRESS : 135X12, 3 SETS
SEATED DB PRESS : 3 SETS OF 12
LAT RAISE : 3 SETS 12-20
NOTES: AWESOME PUMP ! Eating clean as I can here on leave. Feeling great.
such a sickening pump :
Poverty post workout meal :
DIET : More than likely going to a party tonight. Trying to hydrate and stay as clean as possible. Prob going to have some Zimas with the boys
Last edited by burlyman619; 12-21-2013 at 02:35 PM.
I am currently prepping for a Bodybuilding show, follow my journey :
http://forum.bodybuilding.com/showthread.php?t=163848201
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12-23-2013, 08:16 PM #792
23DEC13
WEIGHT: 173lba ( whoa, I may have YOLO'd too hard with the IIFYM)
UPPER POWER
BB BENCH
135x5, 185x5, 185x5, 195x5, 195x5
DIPS
3 sets of 6
BB ROWS:
135x5, 185x5, 195x5, 225x5, 225x5
WEIGHTED PULL UPS
3 sets of 6
DB MIL PRESS
3 SETS OF 6
EZ BAR CURLS
3 SETS OF 6
SKULL CUSHERS
3 SETS OF 6
ABZ
blah blah
Cardio : 20 mins
NOTES: Felling bloated and fat as fuk, but healthy . My strength feels like its coming back. I really need to watch my diet. The holidays are going to wreck my low bodyfat lol. I will eat a structured diet when i get back home to San Diego. Right now I eat 5 times, usually a meat and starch , and protein shakes.
I am currently prepping for a Bodybuilding show, follow my journey :
http://forum.bodybuilding.com/showthread.php?t=163848201
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12-23-2013, 10:35 PM #793
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12-23-2013, 10:40 PM #794
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12-24-2013, 01:44 PM #795
24DEC13
Weight : 171lbs! Thank god i dropped back down, I was seriously depressed and thinking about making toast in the bathtub because I am fat.
POWER BOTTOM
SQUATS
135x5, 185x5, 225x5, 245x5, 275x5, 275x5,
SLDL
135X8, 185X8, 225X8, 235X8, 235X8
NOTES: My body is wrecked. Im not used to the frequency and beating its been taking this week (no homo) so i decided to take it light. Plus its christmas eve.
Santa was in my Gym this morning:
I am currently prepping for a Bodybuilding show, follow my journey :
http://forum.bodybuilding.com/showthread.php?t=163848201
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12-24-2013, 01:48 PM #796
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12-24-2013, 02:32 PM #797
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12-24-2013, 02:40 PM #798
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12-26-2013, 06:26 AM #799
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12-26-2013, 07:52 AM #800
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2433
Sexy workouts and hot pants!
Wish you a Happier new year and loads of gainsmy workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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12-26-2013, 08:38 AM #801
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2433
Sexy workouts and hot pants!
Wish you a Happier new year and loads of gainsmy workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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12-26-2013, 10:11 AM #802
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12-30-2013, 09:51 PM #803
IVE made some decisons, and will switch to a focus completely on strength.
Heres my new log
http://forum.bodybuilding.com/showth...post1185179661I am currently prepping for a Bodybuilding show, follow my journey :
http://forum.bodybuilding.com/showthread.php?t=163848201
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09-16-2017, 12:26 PM #804
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