Destroy & Rebuild

[5Six]

Just looking at that leg workout makes me knees buckle when trying to walk.

Job well done, sir

[B Con]

so...50 reps at 225, then some leg press, then a ridiculous circuit that makes me tear up just looking at it....ya i'd say that's high volume

Just looking at that leg workout makes me knees buckle when trying to walk.

Job well done, sir

Thanks fellas. Just trying to put in some work best way I know how. One day at a time.

[B Con]

UPDATES

3/27/14 SHOULDERS
-Seated SM Shoulder Presses: 4 sets. Kept at 185 for sets of 10.
-DB Lateral Raises: 4 sets.
-DB Front Raises: 4 sets.
-BO Cable Rear Delt Raises: 4 sets.
-BTB SM Shrugs: 4 sets.
-45 lb Plate Shrugs. 4 sets. Held a 45 lb plate in each hand and slowly shrugged/squeezed.
CARDIO.

3/28/14 ARMS
-BB Curls: 4 sets.
*SUPERSET*
-V Bar Pushdowns: 4 sets.

-DB Curls: 3 sets.
*SUPERSET*
-OH Ez Bar Tri Ext: 3 sets.

-Ez Bar Preacher Curls: 3 sets.
*SUPERSET*
-1 Arm Cable Pushdowns & 1 Arm OH DB Tri Ext: 3 sets.

-Cable Hammer Curls: 3 sets.
*SUPERSET*
-Seated BB Wrist Curls & BTB BB Wrist Curls: 3 sets.

-Concentration Curls: 3 sets.
*SUPERSET*
-Rope Pulldowns: 3 sets.
CARDIO.


Thoughts
-I've been busy. Doing work. Still hitting the gym bright and early. I'm usually the only fool in there. Killing it though. Cardio has been very manageable for me right now which is usually a sign that I need to bump it up. Sigh. Waiting on the weigh in to see.
-Love changing up my carb source to rice over sweet potatoes. I feel so much fuller and feel like my body has responded better--I just feel thick/dense.
-Yeah buddy. Slowly but surely getting there.

[The Solution]

For me, Sweet potatoes make me poop if i eat too many dead srs
rice digests so damn easy
Agree 100%

[B Con]

For me, Sweet potatoes make me poop if i eat too many dead srs
rice digests so damn easy
Agree 100%

Rice definitely sits better with me and agrees with me better.

[mrdead]

Rice definitely sits better with me and agrees with me better.

Same here...

[B Con]

UPDATES

3/29/14 BACK
-Pullups: 4 sets.
*SUPERSET*
-Nautilus Pullover Machine: 4 sets.

-Wide Grip Lat Pulldowns: 4 sets.
*SUPERSET*
-Chest Supported T Bar Rows: 4 sets.

-BB Shrugs: 3 sets.
*SUPERSET*
-Upright Cable Rows: 3 sets.
*SUPERSET*
-Lat Pulldowns: 3 sets

Abs.
CARDIO.


3/30/14
OFF


3/31/14 CHEST/TRICEPS

Abs.

Flat Bench: 4 x 8 - 10
Incline Bench: 4 x 8 - 10

Low Incline DB Flys: 3 sets
*SUPERSET*
Dips: 3 sets

Triceps Rope Ext: 4 sets


Thoughts
-Still on track here. Enjoyed a great cheat meal of some mexican food on Friday and some ice cream to follow. Good stuff. Followed all that up with a 3 lb weight loss. I definitely feel like I'm getting tighter. Clothes are fitting better. Yeah buddy. The cardio still sucks but it is what it is. Getting work in on every front. No excuses.

[jkh25]

Huge cheat meal?? Two things wrong here: No pics and the fact you still lost 3lbs after it ahaha!

Good job on sticking to cardio even though how brutal it is to do lol

[B Con]

Huge cheat meal?? Two things wrong here: No pics and the fact you still lost 3lbs after it ahaha!

Good job on sticking to cardio even though how brutal it is to do lol

It wasn't that huge haha. It was kinda tame considering some of my past ones. Haha. Cardio is a must.

[The Solution]

When it comes to food B dont play.
Kid crushed my baked goods at the arnold in a bite.

[cuse88]

Between reading about your Mexican cheat meal and my wife eating her leftover Mexican for dinner tonight I'm dying haha. I think I know what my cheat for this week is .

Glad to see all your hard work is paying off man.

What kind of cardio routine are doing now?

[B Con]

When it comes to food B dont play.
Kid crushed my baked goods at the arnold in a bite.

Haha it helps when they were so good.

Between reading about your Mexican cheat meal and my wife eating her leftover Mexican for dinner tonight I'm dying haha. I think I know what my cheat for this week is .

Glad to see all your hard work is paying off man.

What kind of cardio routine are doing now?

Yeah man love some mexican food. Yes sir. Work in = results.

Cardio right now is treadmill, 45 minutes 6 days a week. I walk at the highest incline.

[B Con]

UPDATES

4/1/14 BACK
I cannot remember what exercises I used. I'm pretty sure I did BB rows, DB rows, seated cable rows, lat pulldowns, straight arm lat pulldowns, and possibly pullups. I don't know. All I know is I had a great back pump. Second week in a row I've strayed away from deads. Look for some SLDL for legs this week and heavy deads next week. Yeah buddy.

Abs.
CARDIO.


4/2/14
Had to be at work crazy early. Still got up usual routine, hit up some ab work and then cardio.


Thoughts
-Staying on point. Really feel like this is the best I've looked at 220. No pics yet. Waiting till I get a little leaner. I've noticed this is also the most I've ever worked abs before. I usually never train them but for something quick. I'm actually gonna put forth some effort on them and see what happens. I'm hoping for good things.
-Cheat this week is spaghetti. My absolute favorite. Should have me carbed up for whatever I decide to train Saturday morning. Probably legs.
-My client is done with the BB.com transformation contest come Monday. I'll post up some before and after of him. He looks great and I believe he's gotten bit by the iron bug.

[The Solution]

Shoot me a pic sometime via Text bro, keep grinding

[B Con]

UPDATES

-Just a quick cliff notes version of everything that's been going on in the world of B Con. I've been busy as always. Always on that grind. Hustlers never sleep right?

-Getting the gym in regardless. For instance, I had to be at work crazy early yesterday, still managed to fit in 45 minutes cardio. Took off today as my body just needed it. Hit up chest on Monday. I've gone back into more of a 5x5 type routine for this week and next. Then I'm going to start some power building again. I love it.

-Deads tomorrow. Squats Saturday. Arms/Delts Friday.

-Diet wise, I'm enjoying it. Nothing to really report. I'm getting leaner as this thing progresses. I forgot to weigh in Monday so I'm just holding off until next week to weigh in. I can say I look leaner in the mirror each time I gauge myself. I've been working on training my abs more this cut than I ever have before. I've also been working on consciously increasing my healthy fats more than I ever have before.

I've also been training my client for the BB.com transformation contest. He did a hell of a job. In ONLY 12 weeks, he dropped 52 lbs, 10 inches off his waist, and 11% bodyfat. I'm really proud of his hard work. He wants to continue cutting until he's a little leaner before gaining again. Love it. He's hooked.




If anyone's interested, yes I do online training/nutrition consultations/programs.


-I saw Generation Iron and loved it. Of course. Busy week. Hope everyone is doing good. I'll have some updates later this week as well. Cheat this week is pizza. We are trying a new joint in town. Should be good along with some ice cream

[KissIcon]

UPDATES

-Just a quick cliff notes version of everything that's been going on in the world of B Con. I've been busy as always. Always on that grind. Hustlers never sleep right?

-Getting the gym in regardless. For instance, I had to be at work crazy early yesterday, still managed to fit in 45 minutes cardio. Took off today as my body just needed it. Hit up chest on Monday. I've gone back into more of a 5x5 type routine for this week and next. Then I'm going to start some power building again. I love it.

-Deads tomorrow. Squats Saturday. Arms/Delts Friday.

-Diet wise, I'm enjoying it. Nothing to really report. I'm getting leaner as this thing progresses. I forgot to weigh in Monday so I'm just holding off until next week to weigh in. I can say I look leaner in the mirror each time I gauge myself. I've been working on training my abs more this cut than I ever have before. I've also been working on consciously increasing my healthy fats more than I ever have before.

I've also been training my client for the BB.com transformation contest. He did a hell of a job. In ONLY 12 weeks, he dropped 52 lbs, 10 inches off his waist, and 11% bodyfat. I'm really proud of his hard work. He wants to continue cutting until he's a little leaner before gaining again. Love it. He's hooked.




If anyone's interested, yes I do online training/nutrition consultations/programs.


-I saw Generation Iron and loved it. Of course. Busy week. Hope everyone is doing good. I'll have some updates later this week as well. Cheat this week is pizza. We are trying a new joint in town. Should be good along with some ice cream

hhmmmmmmmm...............

sounds like you have been a busy busy man.

Congrats to both you and your client! Helluva job.

[The Solution]

Holy HELL @ that transformation
KUDOS B!!!

[mrdead]

hhmmmmmmmm...............

sounds like you have been a busy busy man.

Congrats to both you and your client! Helluva job.

Holy HELL @ that transformation
KUDOS B!!!

What they said.

[B Con]

UPDATES

Damn bout time for an update right?

So shiiiiiiiit here we go. I started up Mike O'Hearn's Powerbuilding again. Because yes I am addicted to heavy weights and I want to maintain as much of my strength as I can during this cut. That AND there's just something heavy weights give me-- I feel they give me that density, that hardness to my muscles, and that deceiving thickness about me. Just can't replace that. As such, here's the highlights of last week.

Monday: Following Powerbuilding, hit flat bench w/ 7 sets of 4 reps. Used 295 for 5 of those sets BUT only got 3 for one set and the other had to rest pause for the final rep. The other 2 sets I used 275. Eh. It is what it is but it's been awhile since I started lifting that heavy again on bench.

Tuesday: Deads. Hit 405 for all 7 sets of 4. Each set was a bitch. But damn I loved it. Lower back was so sore.

Wednesday: Abs/Cardio.

Thursday: Shoulders/Traps.

Friday: Squats. Hit 275 for all 7 sets of 4. Bumping weight up next week. I always lose count of how many sets I've done when I'm doing squats. So I probably ended up doing 8 sets here as I always err on the side of not doing enough.

Saturday: Arms.

Sunday: Abs/Cardio.


Really bringing the pain this go around. I've also upped my cardio this week. 1 hour. Fook. Also started Magnum's Incinerator stack. Down to 216. Yeah buddy. Extra motivated lately. Go get it. Work hustle kill.

[The Solution]

You on dat dere 1 hour of cardio a day? Holy smokes
you ever give this a listen?

May shed some light on your LISS cardio ( i think you do it fasted too) may be an eye opener.

http://www.rxmuscle.com/2013-01-11-0...e-3-12-13.html

Some cliffs on the 1 hour podcast:
Can aide in fat loss when combined with resistance training.

Prevents protein synthesis.

Blunts hypertrophy

Longer duration of cardio is detrimental to hypertrophy

Low intensity cardio blunts the size of muscle due to the need for muscle type for long duration training

Low intensity cardio can lower metabolism; metabolic adaption. Non-fat loss after long durations.

Cycling causes the least muscle loss compared to uphill walking; almost no muscle damage from cycling; easier to recover from cycling; less damage to muscle compared to running

Running stunts hip flexion; cycling benefits hip flexion which is used in performing squats

Ben Pakulski cycling cardio (Wingates); video from Dr. Jake Wilson’s lab
http://www.youtube.com/watch?v=dVXLEUDpFtc

Doing sprints lose over 50% more body fat (6-30 sec sprints) compared to 1 hr walk at 3mph.

High intensity what you want to do, not low/moderate intensity; low intensity drops your metabolic rate; high intensity raises metabolism for up to 24 hrs after.

High intensity training is not catabolic; pump can be so extreme it can literally hurt (good thing), muscle pump (swelling) is anabolic; can looker better from performing high intensity sprint sessions than doing squats

Fasted cardio - overall fat loss effects, there is no difference; eat so that you have fuel for high intensity cardio; low intensity good for a short break from doing HI cardio


New to interval training - start with lower durations 4 sets @ 3 secs and increase as you can; 60 sec total duration will have a big impact on fat loss, 6x10sec and so on; rest 2-4 minutes between sets (when you are on the verge of catching your breath); cycling or sprints

1-2 times a week to start then work up to 4 times a week.

Train cardio as your muscle building; intense training to change your physique

[bull.dogz]

Ha! I always mark down each set in my log book or I forget how many sets I've done. Nice work!

[SHOWTIME]

Always on your grind.
Always an inspiration bro!

[B Con]

Train cardio as your muscle building; intense training to change your physique

Thanks Bob. I'm actually seeing about doing some HIIT in the evenings a couple times a week. I'll keep you posted.

Ha! I always mark down each set in my log book or I forget how many sets I've do. Nice work!

Haha yeah I filled up a log book a long time ago and have been going straight from the dome on my sets. Oh well. Thanks Laurie hope all is well your way.

Always on your grind.
Always an inspiration bro!

Thank you so much for that. Always on that grind and always doing what I can to be better today than yesterday. Hope all is well brother.

[The Solution]

I think you will see great progress using HIIT
less time you have to spend in the gym and more effective
better bang for your buck.

[Jared.P]

been a little bit since ive jumped in here B. doing some great work and you did a great job with your client!

i also second Bob's suggestion of HIIT. i do it on the bike and holy fak

[mrdead]

Nice work, B...!!! I know the sad cardio feels... 5am M-F and on Friday a 2nd round...

[B Con]

UPDATES

Weekly update.

Busy week at work. I've been traveling back and forth between counties. It's been crazy. Makes me glad I got my 6 pack bag for my food. Best purchase I've made this year. Definitely wears ya down traveling though.

Training wise, I feel like things have been going good. Great to lift heavy again. Cardio has definitely been harder than it was--that's always a good sign. I don't want to become complacent there. Diet has been modified a little. I'm still enjoying my weekly cheat meal. I had pizza and ice cream this past week.

Monday: Chest. Improved upon last week. Blasted 295 for 5 sets then had to rest pause on the last two for the final rep in each set. A lot better than last week.

Tuesday: Squats. Hit 295 for all 7 sets of 4. Bumped it up 20 lbs from last week. These were tough. Got them done. Will probably stay at this weight again this week and work on really blasting out of the hole and getting deeper. Each one was parallel at least.

Wednesday: I slept in. Fook.

Thursday: Shoulders/Traps.

Friday: Arms. Supersetted bis/tris into volume city.

Saturday: Deads. 405 on all 7 sets of 4. Easier than last week. Actually considering going up a little next week. I was fueled by my cheat the night before.

Sunday: Rest. Got sun burned in only 40 minutes outside SMH.


Tried out HIIT on the bike one day. It kicked my ass. Will be doing that again this week at least once maybe twice. Whew that took some adjustment. Bob would be proud.

[The Solution]

A little HIIT will jack you up brother Put that ice cream and pizza to use

[KissIcon]

UPDATES

Weekly update.

Busy week at work. I've been traveling back and forth between counties. It's been crazy. Makes me glad I got my 6 pack bag for my food. Best purchase I've made this year. Definitely wears ya down traveling though.

Training wise, I feel like things have been going good. Great to lift heavy again. Cardio has definitely been harder than it was--that's always a good sign. I don't want to become complacent there. Diet has been modified a little. I'm still enjoying my weekly cheat meal. I had pizza and ice cream this past week.

Monday: Chest. Improved upon last week. Blasted 295 for 5 sets then had to rest pause on the last two for the final rep in each set. A lot better than last week.

Tuesday: Squats. Hit 295 for all 7 sets of 4. Bumped it up 20 lbs from last week. These were tough. Got them done. Will probably stay at this weight again this week and work on really blasting out of the hole and getting deeper. Each one was parallel at least.

Wednesday: I slept in. Fook.

Thursday: Shoulders/Traps.

Friday: Arms. Supersetted bis/tris into volume city.

Saturday: Deads. 405 on all 7 sets of 4. Easier than last week. Actually considering going up a little next week. I was fueled by my cheat the night before.

Sunday: Rest. Got sun burned in only 40 minutes outside SMH.


Tried out HIIT on the bike one day. It kicked my ass. Will be doing that again this week at least once maybe twice. Whew that took some adjustment. Bob would be proud.

other than the traveling, sounds like a good week right there.

[Jared.P]

Tried out HIIT on the bike one day. It kicked my ass. Will be doing that again this week at least once maybe twice. Whew that took some adjustment. Bob would be proud.

glad to see you tried it out. i went back to the treadmilll for hiit cuz im weak hearted