Thanks spidey! And honestly...no goal weight that I want to hit.
I've been staying crazy lean while macros are at 200 protein / 380 carbs / 100 fat and honestly...I want to put some 'fluff' on...tired of being cold all the time haha. As I am not going to be competing for a while, my weight may go high or stay low
...really no goal weight to hit this offseason. Just wanna kill it in the gym, enjoy my food, and grow some muscle!
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07-23-2012, 11:59 AM #61advertising not permitted
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07-23-2012, 08:11 PM #62
count me in!
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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07-23-2012, 09:22 PM #63
^^^^^^^ both are great news!
Good luck with the book ---- I don't know how you find the time to list, do your studies and write 5 books
And that is fantastic about the macros now ---- 3200+ and still staying lean. Go for 180 now! I'd vouch you could hit that in 6 months and probably not be over 10%. Next comp a shredded 165!
And as always I'm loving the intensity of the lifting"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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07-24-2012, 12:54 AM #64
- Join Date: Jan 2011
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 5,405
- Rep Power: 4778
Alex.. never knew you had the food porn touch within you, stuff looks good man!
Absolutely insane work on the last couple of workouts. Also good to see that macro update, interesting that you're working with ranges. So your main goal is to hit an overall calorie goal as long as you fit somewhere within those ranges? 75g+ fat must be fun as hell
Stay on top of this epic reverse bro, we both know how awesome it would be to throw caution to the wind and get some fluff leverages back... but long term, LONG TERM!
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07-24-2012, 06:41 AM #65
Glad to have you in bro!
Thanks man! If I like something and want it...I'll find a way to achieve it
As for going up to 180...who knows...I will say one thing...I'm NOT stepping on stage anywhere NEAR 150 lbs next time...that I can promise. This offseason is gunna be long but I plan on bringing a BIGGER more SHREDDED package to the stage next time around and DO SOME DAMAGE!
Thanks man, I'll be postin more pics later on
As for the macros, I only had those ranges up because depending on meals with my family and events, I REALLY overestimate my macros of that meal and just wanted to post as honest as possible lol.
and I know but DAMN...I WANT FLUFF lmao! The macros I'm on now still has my weight around the same if not lower...and i'm STILL COLD!
as you said though...all in timeadvertising not permitted
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07-24-2012, 11:05 AM #66
Well, today was suppose to be a back workout but I found I needed an extra day of rest. Tomorrow will be a back workout which I am HOPING to get some footage for you guys
...but until then, here's some eats!
Blueberry/Strawberry Mixture
Creme horn with mini raspberry cheesecakes
Breaded Zucchini and thin steak
Mini powdered donuts with...more creme horns
Ground Turkey Burger with General Tso's Sauce
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07-24-2012, 11:07 AM #67
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07-24-2012, 11:26 AM #68
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07-24-2012, 11:50 AM #69
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07-24-2012, 01:34 PM #70
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07-24-2012, 05:28 PM #72
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07-24-2012, 07:42 PM #73
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07-25-2012, 07:32 AM #74
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07-25-2012, 09:05 AM #75
"Gym opens early in the morning...I'm there...READY TO KILL MY WORKOUT!!!"
...pre-workout...no pump...morning weight was 155.5 lbs...about 12 lbs over stage weight...
...much to improve...
#2 - Ab Circuit - 2 sets (no break in between exercises)
1. Decline crunches (chest out, hands up in front of face)-
25.
2. Decline twists (hands out in front, face forward)-
25.
3. Hip thrusts-
25.
4. Flat Quick crunches (knees bent and toes locked under something, chest out, hands on knees from finger tips to wrists)-
50.
abs are so sore I can feel them twitch with every breathe...TIME TO WORK SOME BACK!!!
Warm up:
Pull up superset- 3 sets
(5 second negatives and squeeze HARD)
Close grip- 6. 4.
Underhand- 5. 3.
last workout hit 250 x 8 on DL's...TIME TO BEAT THAT!!!
Deadlift- 2 sets
(5 second negatives)
275 x 6
225 x 13 dropped 135 x 14
BIG PR! now we're gettin work DONE!
Bb rows- 2 sets
(overhand - elbows out -wide grip)
135 x 11
(underhand - elbows in - close grip) 135 x 10
MORE! GOTTA KILL IT!
Wide grip pulldowns- 2 sets
(shoulder width)
125 x 10
135 x 6 dropped 105 x 8 into as wide as possible 75 x 10
...rear delts...hope your ready!
Rear delt machine- 2 sets
67.5 x 14
75 x 7?dropped 60 x 4 dropped 45 x 8
SQUEEZIN hard!!! Contractions are so great I can feel my muscles being RIPPED APART!
(palm facing up) Single arm rear delt row/pulldown- 2 sets
42.5 x 12
50 x 6 dropped 35 x 6
gotta build up this lower back! MORE LINES FOR THE CHRISTMAS TREE POSE!!!
Low close grip cable row- 2 sets
(sitting on top of db)
82.5 x 14
90 x 10 dropped 75 x 8
Hypers (hands behind head)- 2 sets
(2 second holds, plate held behind head)
5 x 10
5 x 10 into no holds squeezing entire back x 10
**db pullovers to stretch- 1 set
45 x
biceps supersetted with trapz! 2 second hold MINIMUM ON EVERY SHRUG!
Preacher bb curl ss db shrug- 2 sets
Preacher- 20 ps x 12
25 ps x 6 dropped 15 ps x 8
Shrug- 80 x 8
80 x 8 dropped 50 x 20
PUMPED IS SO GOOD IT HURTS! OUT WORK!!!
Cable rope curl- 2 sets
30 x 16
35 x 8 dropped 30 x 6 dropped 25 x 12
Finish STRONG!!!
Platform t bar row shrugs (leaning forward, super close grip)- 2 sets
4 plates x 8
4 plates x 8 dropped 3 plates x 10 dropped 2 plates x 12
...MUST GROW...MUST ADD MASS...I WILL IMPROVE...just need time...advertising not permitted
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07-25-2012, 09:12 AM #76
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07-25-2012, 03:52 PM #83
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07-26-2012, 10:08 AM #84
"Gotta love waking up with DOMs! Weak point training and cardio! LETS GET IT!"
#3 - Ab Circuit - 2 sets (no break in between exercises)
1. Hanging leg raises (holding onto overhead bar)-
12. 16.
2. Barbell roll out-
8.
3. Laying crunch (feet tucked under)-
12.
4. Cable rope hold (life fitness machine)-
35 x 1 min
42.5 x 1 min
different circuit today...SOO MUCH PAIN! CALF TIME!!!
Calves #2 - reps then pyramid- 2 second holds on every rep
Standing body master machine calf press- 2 sets
190 x 12
(pyramid - 8 reps per ; forced if needed) 100. 145. 175. 145. 100.
Seated calf press- 2 sets
135 x 10
(pyramid - 12 reps per - no holds) 1 plate. 2 plates. 3 plates. 2 plates. 1 plate. (50 reps on last)
INSANE pump and HUGE contractions! LET'S FINISH THESE ABS OFF!!!
#2 - Abs Weighted
Yoga ball crunch (weight held in front)-2 sets
35 x 14
25 x 14 dropped 10 x 14 dropped 0 x 14
Weighted bench reverse crunch (db between feet)- 2 sets
15 x 8
15 x 8 dropped 10 x 8
(6-8 reps) Db side bend- 2 sets
80 x 8
85 x 6 dropped 75 x 6
Whew! Abs and Calves are DEAD! Time to finish off with some cardio!
Cardio (15 mins fast into 15 mins low)
1. Elliptical into Treadmill (15 mins each):
*Elliptical- lvl 12 / 1.82 miles
*Treadmill- 5 incline / 3.3 speed / 0.81 miles
Another AMAZING session in the gym! Always pushing my limits!advertising not permitted
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07-26-2012, 10:15 AM #85
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07-26-2012, 11:34 AM #90
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