Yes Sir!
All day brother. Lets keep it rolling.
About 45 minutes, Volume will be ramped up as calories do ramp up.. Starting off 1 week post-show volume will start low the first 4 weeks.
Thanks a lot man, the words mean a lot. Support is something very overlooked.
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07-26-2012, 05:59 PM #31
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07-26-2012, 06:05 PM #32
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07-26-2012, 06:50 PM #33
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07-26-2012, 09:09 PM #34
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07-26-2012, 09:45 PM #35
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07-27-2012, 01:17 AM #36
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07-27-2012, 04:02 AM #37
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07-27-2012, 05:06 AM #38
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Back + Hamstrings:
Pull-Ups:
30 Reps over 3 Sets with Various Grips
Smith Machine Rows:
135 x 12
155 x 10
185 x 8 (3 Sets)
Single Arm Cable rows (1 Second Squeeze after eccentric):
20 x 12
27.5 x 10 (3 Sets)
Dumbell pullovers -
40 x 15
55 x 10 (3 Sets)
Narrow grip chins -
BW x 8 (2 Sets)
Dumbell shrugs - (3 Second Hold)
100's x 12 (3 Sets)
Hyperextensions -
BW + 25 x 10 ----> BW x 10
Standing Leg Curl:
30 x 15 (3 Sets)
Post-Workout:
Carmel Reese Peanut Butter Cup and banana Loaf topped with Vanilla Protein Pudding, Strawberries and a Cookie Butter Drizzle
Yes Sir!
Thanks a lot man. Dedication and Consistency pay off.
Too much Lol here. Thanks for all the phone calls and text messages during prep dave. Gotta love haters
Always good in here my man!
When you look at the comparison's it is mindblowing. Shows you have to focus on the big picture and stop stressing the minor details.
Pics from 1 week on the rebound: (up 4 pounds)
Last edited by The Solution; 07-27-2012 at 05:15 AM.
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07-27-2012, 06:30 AM #39
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07-27-2012, 06:56 AM #40
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07-27-2012, 07:39 AM #41
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
You look fuller AND grainier almost everywhere
The only place I see where you got a little washed out is your pecs (although they appear fuller).
You can step on stage tomorrow and rock*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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07-27-2012, 10:09 AM #42
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07-27-2012, 11:55 AM #43
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07-27-2012, 11:58 AM #44
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07-27-2012, 12:53 PM #45
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9939
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07-27-2012, 01:54 PM #46
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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07-27-2012, 02:15 PM #47
- Join Date: Dec 2009
- Location: Toronto, Ontario, Canada
- Age: 35
- Posts: 146
- Rep Power: 197
Looking forward to some great recipes and solid improvements in the gym....Keep it up man
UFE Pro Natural Bodybuilder
Team Fitness Center Athlete
Follow me on ********: www.********.com/Chrisliveyoungdreambig (I am looking to Inspire and Motivate through my actions)
Work with the Best Canadian Natural Bodybuilders: www.********.com/thefitnesscenterTO
Canadian Athlete
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07-27-2012, 03:59 PM #48
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
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07-27-2012, 04:35 PM #49
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07-27-2012, 06:07 PM #50
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07-27-2012, 11:51 PM #51
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07-28-2012, 06:04 AM #52
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Arms + Chest:
Pull-Ups:
30 Reps over Various Sets/Grips
EZ Bar Curl:
25 x 15 (3 Sets) -- Warmup
40 x 10 (5 Sets) -- 10 Second Rest Between Sets
Hammer Curls:
35's x 10 (5 Sets) -- 10 Second Rest Between Sets)
Ez Bar Preacher Curls:
45 x 10 (2 Sets) * Slow Eccentric 3 Seconds *
Rope Pushdown:
100 x 12 (2 Sets) -- Warmup --
Rope Pushdown // SuperSet // Dips
100 x 15 (3 Sets) // Superset // BW + 45 x 10 (3 Sets)
SkullCrusher // SuperSet // Behind the Head Dumbbell Tricep Extension:
115 x 10 (2 Sets) // 70 x 10 (2 Sets)
Hammer Strength Chest Press:
2 Plates + 25/Side x 12 (3 Sets)
Post-Workout:
Vanilla Cookie Dough Carmel Chocolate Chip Brownie Blizzard
Thanks a ton man BTK!!!
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07-28-2012, 10:40 AM #53
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9939
With that pace between sets I'm sure you were definitely feeling some blood flowing in those arms
BTW, you should be a spokesperson for DQ and how you can still be shredded while eating itTeam HALEO™ Rep
∞[Echo in Eternity]∞
http://www.haleo.com/
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•A mind too active is no mind at all•
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07-28-2012, 03:32 PM #54
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07-28-2012, 06:06 PM #55
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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07-28-2012, 06:55 PM #56
Subway has Jared
DQ should have Bob
If people think they can lose weight eating subs like Jared, imagine how much DQ they could eat if they thought they could get shredded like bob.Last edited by determined4000; 07-28-2012 at 07:23 PM.
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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07-29-2012, 06:36 AM #57
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07-29-2012, 11:31 AM #58
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9939
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07-30-2012, 08:25 AM #59
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 430
still lookin beastly Bob! and I always love the ice cream pics since I can't have DQ blizzards (contest prep AND majorly lactose intollerant!, even 3 Lactaid pills for me is no match for a blizzard )
ajaxified!
TEAM NORTON
The aJax Journal
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Bulking Journal
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keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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07-30-2012, 09:17 AM #60
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Legs:
Pull-Ups:
30 Reps over 3 sets with various grips
Lying Hamstring Curl:
40 x 15
50 x 12
65 x 10
80 x 8
90 x 8 ---> 80 x 8 --> 65 x 8 -> 50 x 10
DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
80's x 8
90's x 8
100's x 8
110's x 8
Leg Press: (3 Second on the eccentric)
2 Warm Ups
5 Plates/Side x 10 --> 4 Plates/Side x 10 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10
Squat:
2 Warm Ups
225 x 10 (2 Sets) * Beltless*
135 x 20
Seated Calf Raise:
2 Plates x 12 (3 Sets)
Cable Crunches:
50 x 15 (3 Sets)
Post-Workout:
Junk Bowl:
Red Velvet Protein Pudding,
Delce De Leche Cheerios
Honey Nut Cheerios
Strawberries
Banana's
Apples
Pretzels
Crushed Rice Cake
I LOL'd hard.
This was an Arm day with a minor focus on chest (weakpoint) Chest/Shoulders will be hit seperately as shown as workout #2. The priority is arms today and then a high rep focus on chest to target a weakness.
Lactaid Ice Cream!
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