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  1. #91
    I'm cultivating mass SPARTAAAAA's Avatar
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    in on this you shredded kunt. got alot of reading to do.
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  2. #92
    Check your Credentials Devils's Avatar
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    Day 2, Week 2 Legs
    Morning Weight - 75kg


    Training

    Keiser Spin Bike 5 minutes @ Level 16


    Single Leg Extension Level 6 x 15, Level 7 x 15-15
    Single Lying Leg Curl Level 3 x 15-15, Level 7 Both x 15-14-15
    Sled Calf Raise 140kg x 25, 25, 25

    Walking Lunges 35kg x 20, 20



    Nutrition

    Approx 3,340 calories, 267p, 309c, 119f

    Breakfast was 2 whole eggs + 2 whites and jam on toast
    Pre Workout 1 slice of cheese and a WPC shake
    Lunch was KFC hot and spicy
    Before work was a homemade burger with KFC in the middle, skin removed
    Before bed was a tomato omelet


    Thoughts

    Cold is easing off, still very dry in the throat and nose. Was going to do intervals but decided against it due to my breathing. Found out my gym is getting over $300,000 worth of new equipment. Hammer strength, life fitness, power racks, I am excited! Perfect time for bulk training. I'm going to be like a kid in a candy shop.

    Taking some studio photos today with the tan reapplied, should come out good. Stay tuned.

    ------------------------
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  3. #93
    Banned The Solution's Avatar
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    New gym improvements? hell yeah dude.
    Interesting leg workout, extensions, curls and lunges... Was it like this all prep for you?
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  4. #94
    Check your Credentials Devils's Avatar
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    Originally Posted by The Solution View Post
    New gym improvements? hell yeah dude.
    Interesting leg workout, extensions, curls and lunges... Was it like this all prep for you?
    The lunges are new. Usual workout was bike sprints, Leg Ex, Leg Curl, Adductor machine, sled calf raise. Did this all through prep, only exercises that don't aggravate my discs.
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  5. #95
    Registered User ShadowWolfe's Avatar
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    very simplistic style routine, interesting take on things.

    Read so many complex 2+ hour long routines on logs here, yours must be in and out of the gym
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  6. #96
    ncottee sculpt07's Avatar
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    Mate in for this!
    Looking great in those recent pics. What show did you do bro?
    Also what did you do to your back? No deads or squats I guess? Doesn't seem to effect dem gainzzz
    TEAM 3DMJ all the way

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  7. #97
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by Devils View Post
    The lunges are new. Usual workout was bike sprints, Leg Ex, Leg Curl, Adductor machine, sled calf raise. Did this all through prep, only exercises that don't aggravate my discs.
    Do you have lower back problems?
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  8. #98
    Check your Credentials Devils's Avatar
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    Originally Posted by ShadowWolfe View Post
    very simplistic style routine, interesting take on things.

    Read so many complex 2+ hour long routines on logs here, yours must be in and out of the gym
    Takes 40 mins or so. Upper body takes around 60 minutes counting total time in gym.

    Originally Posted by sculpt07 View Post
    Mate in for this!
    Looking great in those recent pics. What show did you do bro?
    Also what did you do to your back? No deads or squats I guess? Doesn't seem to effect dem gainzzz
    I did INBA here in Australia.

    Originally Posted by deltpecx View Post
    Do you have lower back problems?
    Sorry I thought I mentioned it, I injured myself in September last year with a bulging disc. I was bed ridden for 3 weeks and couldn't even tie my shoes for 8 weeks, went back to the gym regularly after 3 months.

    I deal with it the best I can and only do the exercises that don't cause me pain.
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  9. #99
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by Devils View Post
    Sorry I thought I mentioned it, I injured myself in September last year with a bulging disc. I was bed ridden for 3 weeks and couldn't even tie my shoes for 8 weeks, went back to the gym regularly after 3 months.

    I deal with it the best I can and only do the exercises that don't cause me pain.
    I was curious as I've had that since 1984. It got so bad that at times my right hip would go out.
    I would actually look crooked from the front or rear views. It could go out on me at any time. Once I bent down to pick up a piece of paper. The next thing I knew I was on the floor in incredible pain. Each time I would be laid up for a week or two.

    I could only train legs very rarely hence the reason they lag behind.
    I found weight training helped immensely. It rarely flairs up anymore.


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  10. #100
    Check your Credentials Devils's Avatar
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    Shots taken today, 11 days since competing, currently averaging 2800 calories a day. No water/sodium manipulation these we're taken as normal daily condition after pump









    I can't fully express how happy I am on how these turned out, it was really important for me to take these as I wont be this condition again for another few years.

    I couldn't thank this forum enough for all the knowledge, the lulz and the support it has given me. Thank you all.
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  11. #101
    Fat in Heart Balddude's Avatar
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    Looking absolutely amazing in those shots man...oneday.jpeg

    As you said you are going to transition to a 1+ year long bulk, do you see yourself planning any short term cuts during that period already? Or will it be based on how you see yourself in the mirror etc...
    My Lifting Log: http://forum.bodybuilding.com/showthread.php?t=154479513

    Quest to strength, one training session at a time
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  12. #102
    Banned The Solution's Avatar
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    That upperbody is lights out man.. F'in LIGHTS OUT, if you could add some thickness to your legs it would complete your package IMO
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  13. #103
    Chicken Legs Brah lukamura's Avatar
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    Upper body is top notch, lower body needs more hams and glutes development. Overall, sick physique and conditioning in upper body (dat tree).
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  14. #104
    πολυμαθής ก้้้้้้้้้้้ ThundaHorz's Avatar
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    subbed!
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  15. #105
    Check your Credentials Devils's Avatar
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    Day 3, Week 2 Rest


    Training

    No training today

    Nutrition

    Approx 3,378 calories, 254p, 362c, 109f

    Usual stuff. A few more vegetables, last of the KFC, few chips with sauce.


    Thoughts

    Photos turned out great. I took a bunch in different lighting, I may post these up later if I can fix them up, they came out blurry. Just to let you know I had a mirror in front of me so my poses were spot on, I'm not that good on stage and I really need to work on it if I want to do better. Pretty easy day, I would have done bike sprints today but I'll give myself 1 more day rest then get back into it tomorrow.

    --------------------------------------

    Originally Posted by Balddude View Post
    Looking absolutely amazing in those shots man...oneday.jpeg

    As you said you are going to transition to a 1+ year long bulk, do you see yourself planning any short term cuts during that period already? Or will it be based on how you see yourself in the mirror etc...
    No, bulking to at least 90kg / 200 lbs

    Originally Posted by The Solution View Post
    That upperbody is lights out man.. F'in LIGHTS OUT, if you could add some thickness to your legs it would complete your package IMO
    Legs is my biggest hurdle, I lost most of the thickness I had when I hurt my back and couldn't squat or leg press again. I hope to make dramatic improvements this bulk, taking a different approach to my leg training. I feel I have really improved on them so far from the front, now I just have to build abductors and adductors and keep working on hamstrings. Thanks man.

    Originally Posted by lukamura View Post
    Upper body is top notch, lower body needs more hams and glutes development. Overall, sick physique and conditioning in upper body (dat tree).
    Thanks, I had much better conditioning the day before if you see my previous leg photos, but I've already waited a while for the photo shoot so I just wanted to get in there and do it. If I had dropped water I would have much sharper but that's ok, I got there.

    Originally Posted by ThundaHorz View Post
    subbed!
    Thanks man.
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  16. #106
    * FitOverFat.com * Logie_Bear's Avatar
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    Also Sub'd, love this kind of stuff!
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  17. #107
    Registered User ShadowWolfe's Avatar
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    must be tough to train legs if you cant squat/leg press or press heavy somehow.

    Is there no way to rehab yourself back into these things? starting out mega light and slowly progressing.
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  18. #108
    RN/BSN 2014 PaC-mAn8's Avatar
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    Subscribed.

    Mirin so hard brah. I am no longer afraid to get down to 140-145.

    How old are you, if you don't mind me asking mate?
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  19. #109
    Chin up and stop crying. Zachary533's Avatar
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    Wow bro you look awesome! Good hustle. I recommend checking out Bulgarian squats for legs (with one leg placed on a bench), awesome Quad exercise with minimal lower back involvement
    *Advanced 5/3/1 lifts, aiming for Elite*
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  20. #110
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Looking awesome in those pics bro! Conditioning is off the charts, but you already know that
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  21. #111
    Registered User dumboldguy's Avatar
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    I was wondering if you knew whether you could rehab up to eventually be able to squat or deadlift again... or is it pretty much never again? that's too bad if it's the case but you still have great lower back development for not being able to do these. Are you able to do glute ham raise or reverse hyper?
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  22. #112
    Check your Credentials Devils's Avatar
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    Originally Posted by Logie_Bear View Post
    Also Sub'd, love this kind of stuff!
    Thanks for following

    Originally Posted by ShadowWolfe View Post
    must be tough to train legs if you cant squat/leg press or press heavy somehow.

    Is there no way to rehab yourself back into these things? starting out mega light and slowly progressing.
    I'm sure I could do squats and leg press now, there's just a certain fear you need to overcome after injury. I'm not sure I'm ready to go back just yet. To clarify I can do leg press If I'm sitting upright and with reduced weight and I can do dumbbell squats holding them by my sides or on my chest. I will add them in slowly to my routine and see how it goes.

    Originally Posted by PaC-mAn8 View Post
    Subscribed.

    Mirin so hard brah. I am no longer afraid to get down to 140-145.

    How old are you, if you don't mind me asking mate?
    Getting to the light weights is only needed if you're wanting to compete at a good level. For general health and fitness 8-10% is perfect. I'm turned 27 this year and I started lifting in Jan 2007.

    Originally Posted by Zachary533 View Post
    Wow bro you look awesome! Good hustle. I recommend checking out Bulgarian squats for legs (with one leg placed on a bench), awesome Quad exercise with minimal lower back involvement
    If it's leg behind on the bench, these give me discomfort as it still puts pressure on the discs. Step ups work better on a lower step.

    Originally Posted by jpfaherty View Post
    Looking awesome in those pics bro! Conditioning is off the charts, but you already know that
    Thanks mate, yeah there are times throughout the day when I get very dry/vascular but it's hard to slap the tan on and go and take pics. Happy with how these turned out so I'm ready to bulk and start increasing food (more :/ )

    Originally Posted by dumboldguy View Post
    I was wondering if you knew whether you could rehab up to eventually be able to squat or deadlift again... or is it pretty much never again? that's too bad if it's the case but you still have great lower back development for not being able to do these. Are you able to do glute ham raise or reverse hyper?
    If I knew? I believe that I can for sure. It's just I want to be very patient and make sure I do it right. At the moment reverse hyper and glute ham raise are out, I can do back extensions bodyweight laying on the floor, I will increase these over the next few weeks and see if I can strengthen enough to do short range hypers.
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  23. #113
    RN/BSN 2014 PaC-mAn8's Avatar
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    Originally Posted by Devils View Post
    Getting to the light weights is only needed if you're wanting to compete at a good level. For general health and fitness 8-10% is perfect. I'm turned 27 this year and I started lifting in Jan 2007.
    140-145 would probably put me at 10% brah.

    My display pic is me at 150 lbs, probably at 12-14%
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  24. #114
    Check your Credentials Devils's Avatar
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    Day 4, Week 2 Upper Body

    Morning Weight = 75.4kg


    Training

    Morning
    Spin Bike Warmup, 5 minutes @ Level 15.

    Flat Dumbbell Press 16kg x 20, 24kg x 10, 36kg x 12-12, 42kg x 6-6
    Incline Dumbbell Press 26kg x 12-12, 32kg x 6-6
    Seated Lat Raise 7kg x 25-25-20

    Pullups 25kg x 12-12, 40kg x 6-5
    1 Arm Machine Row Level 13 x 12, Level 15 x 12-12

    Cable Shrugs/Row Level 20 x 30-30
    Back Extensions bodyweight x 14-15-12


    At night
    Spin Bike Windgates, 4x30 seconds interval, 90 seconds rest.

    Nutrition

    Approx 4,169 calories, 310p, 424c, 159f

    Bran cereal and omelet, 1 WPC Shake
    1 WPC Choc Shake
    Meat sandwich with chips + salad
    2 Meat sandwiches with salad
    1 WPC Choc Shake
    1 Piece Hot n Spicy KFC + Wendy's Ice Cream take home pack + Chinese buffet plate with vegetables and meat




    Thoughts

    As you can see another big day of eats, this should definitely make me put on weight. Training was stronger today so primed for some strength/muscle gain, hopefully the calories help out too and something sticks. This is not the sort of thing I would do so soon in the one week, but I'm just seeing the effect, prob 200-400 gain of fat, About 50% gain in enjoyment =)

    Such a fatass
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  25. #115
    Check your Credentials Devils's Avatar
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    Day 5, Week 2 Lower Body

    Morning Weight = 76kg


    Training

    Spin Bike Warmup, 7 minutes @ Level 15.

    Leg Extension Single Leg, Level 6 x 15-15, Level 7 x 15, Double Leg, Level 15x15
    Lying Leg Curl Single Leg, Level 3 x 15-15, Double Leg, Level 8 x 10-10-10
    Sled Calf Raise 145kg x 25-25-22-25
    Walking Lunges 35kg x 20-20, Stationary 32kg x 8
    Hip Adductor Level 11 x 10, Level 10 x 10
    Machine Abductor Level 5 x 15, Level 8 x 15, Level 10 x 12


    Nutrition

    Approx 2,637 calories, 213p, 348c, 67.6f

    Bran cereal and a WPC Shake
    1 WPC Choc Shake
    Meat sandwich with chips + salad
    1 Ground Beef pattie sandwich with 2 slices of peanut butter on bread
    1 WPC Large Choc Shake
    5 Lollies




    Thoughts

    Up a kg in the morning weigh in, as expected last night. Should be mostly food weight going through digestion and general water gains but I expect some to still be there tomorrow. Definitely put on some weight now. Been very cold here, probably take a rest tomorrow and just do some bike sprints and some core work.
    Last edited by Devils; 05-31-2013 at 07:56 AM.
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  26. #116
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    Holy crap, I just stumbled on this log. I only read the first two posts, but subbing now. Devil's, I swear I had a PM to ya typed out yesterday but erased it (because I have a while to go with my cut yet and figured I'd get more experience) about how I should start a proper bulk when I'm done cutting. Crazy. What a gift.
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  27. #117
    Check your Credentials Devils's Avatar
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    Morning weight = 75.1kg, 900g lost overnight.

    ---------------------------------

    Originally Posted by chickeneater View Post
    Holy crap, I just stumbled on this log. I only read the first two posts, but subbing now. Devil's, I swear I had a PM to ya typed out yesterday but erased it (because I have a while to go with my cut yet and figured I'd get more experience) about how I should start a proper bulk when I'm done cutting. Crazy. What a gift.
    Feel free to PM or ask questions mate, I'll try to answer them the best I can.
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  28. #118
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    Originally Posted by chickeneater View Post
    Holy crap, I just stumbled on this log. I only read the first two posts, but subbing now. Devil's, I swear I had a PM to ya typed out yesterday but erased it (because I have a while to go with my cut yet and figured I'd get more experience) about how I should start a proper bulk when I'm done cutting. Crazy. What a gift.
    Never be afraid to ask a question, especially through PM. Most of us are here to help and support others. Worst that can happen is your PM goes unanswered.
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  29. #119
    K7-Leetha ch3v3ll3's Avatar
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    Genetic shape is pretty damn awesome, mate.
    "I've walked across the surface of the sun, seen events so tiny and so fast that they hardly can be said to have occurred at all. But you, Adrian...are just a man. And the world's smartest man poses no greater threat to me than does its smartest termite."
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  30. #120
    Chicken Legs Brah lukamura's Avatar
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    Devils, do you happen to agree with Lyle McDonald's philosophies of UD2? I haven't tried this yet but maybe you did?
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