Gain train to a bigger better physique for 2014

[offroadatv200]

After an annoying amount of contemplating, I have decided to LEAN bulk until 2014, or until I feel I have grown enough to step back on stage. Looking back at show day gives me a good perspective on the package I need to bring to the stage in my upcoming shows. I weighed a whopping 138 on stage... At 5'7" that's not a whole lot of mass. My conditioning was phenomenal I just didn't have the mass. Post show plans were to lean bulk until this year. Like most, it turned into a nasty bulk putting me around 175 with some weight being muscle, yet the majority being fluff. I am currently back down to 158 which is just about where I started my cut for the last show. Though I have added a good amount of size, I still will not be where I want to be come show time. The plan is to be show ready at 155.

As of lately JP as been helping me tremendously, anywhere from reassuring my macros, to designing a program for my off season ( Thanks again brother! ) We will be running a modified Juggernaut program focusing on the big 4, as well as my back and shoulders. Looking back at my show pictures I noticed my back and shoulders were lacking the most, Of course in Men's Physique we want that strong V taper.

As for diet, I will be following the IIFYM approach, and eating when it is most convenient for myself. I am refeeding one day a week. The macros are set the same as of my latest update during the cut. However, I have reduced cardio to 1 HIIT session a week. We will see where I'm at on Monday before making any further adjustments. There will be plenty of food porn, and sick ass sessions in here!

CURRENT STATS

HEIGHT: 5'7"
WEIGHT: 158
AGE: 22

MACROS: 60F/220P/220C
REFEED MACROS: 50F/200P/350C

PROGRAM LAYOUT

MONDAY: DEADLIFT / ACCESSORY
TUESDAY: OHP / ACCESSORY
WEDNESDAY: HIIT
THURSDAY: OFF
FRIDAY: SQUAT / ACCESSORY
SATURDAY: BENCH PRESS / ACCESSORY
SUNDAY: BODY BUILDER DAY

LETS MOTHER F*CKING GROW!

[TakedaShingen]

After an annoying amount of contemplating, I have decided to LEAN bulk until 2014, or until I feel I have grown enough to step back on stage. Looking back at show day gives me a good perspective on the package I need to bring to the stage in my upcoming shows. I weighed a whopping 138 on stage... At 5'7" that's not a whole lot of mass. My conditioning was phenomenal I just didn't have the mass. Post show plans were to lean bulk until this year. Like most, it turned into a nasty bulk putting me around 175 with some weight being muscle, yet the majority being fluff. I am currently back down to 158 which is just about where I started my cut for the last show. Though I have added a good amount of size, I still will not be where I want to be come show time. The plan is to be show ready at 155.

As of lately JP as been helping me tremendously, anywhere from reassuring my macros, to designing a program for my off season ( Thanks again brother! ) We will be running a modified Juggernaut program focusing on the big 4, as well as my back and shoulders. Looking back at my show pictures I noticed my back and shoulders were lacking the most, Of course in Men's Physique we want that strong V taper.

As for diet, I will be following the IIFYM approach, and eating when it is most convenient for myself. I am refeeding one day a week. The macros are set the same as of my latest update during the cut. However, I have reduced cardio to 1 HIIT session a week. We will see where I'm at on Monday before making any further adjustments. There will be plenty of food porn, and sick ass sessions in here!

CURRENT STATS

HEIGHT: 5'7"
WEIGHT: 158
AGE: 22

MACROS: 60F/220P/220C
REFEED MACROS: 50F/200P/350C


LETS MOTHER F*CKING GROW!

HERE WE GO!!! This is what I'm talkin about.

About time ; )

[offroadatv200]

HERE WE GO!!! This is what I'm talkin about.

About time ; )

I knew you'd be DTF with my decision

[jpfaherty]

Awww yeah brah

Let's do this!

PS- You're a home owner? One of your last comments in your other log...how long has that been?

[offroadatv200]

Awww yeah brah

Let's do this!

PS- You're a home owner? One of your last comments in your other log...how long has that been?

Yeah buddy!!

Yup, I bought it back in November of 12' still a newbie to it all! It's definitely alot of work but it beats the hell out of apartments.

[curjo]

In for the new ride!

[kime11]

You know im in! Good luck buddy!

[MikeWines]

In on 1st page!

[demonwareltd]

Dang - everyone is starting a new log today!! I be in!!

[Ccm644]

In as always

Good decision, your be thankful when you next cut

[offroadatv200]

In for the new ride!

You know im in! Good luck buddy!

In on 1st page!

Dang - everyone is starting a new log today!! I be in!!

In as always

Good decision, your be thankful when you next cut

Awwwww yeahhh!

[offroadatv200]

Weight 160.0

Weight up a little this morning which doesn't come to much of a surprise. My food scale took a dump on me so I didn't weigh my steak last night ( thank god, I took that thing to pound town! ) Going to take my weight again Monday morning and that will be my official weight I start with.

Early morning at work, followed by one client tonight, then its 10's wave SQUATS and accessories! I chose to take yesterday off to rest a little more before I start this program. I f*cking hate squatting over 8 reps, only because it tears me a new one

[offroadatv200]

JUGGERNAUT WEEK 1 SQUAT WAVE 10'S

SQUAT

10X170
10X170
10X170
10X170
10X170

DEADLIFT TO KNEES

185X5
225X5
275X5
285X5
270X5
270X5
270X5

LAYING LEG CURL

120X10
130X10
130X10

STANDING CALF RAISE

340X10
360X10
360X10
360X10

BARBELL UPRIGHT ROW

85X10
85X10
85X10

WEIGHTED PULL UPS

10X10
10X10
BWX10

WEIGHTED CABLE CRUNCH

72.5X15
72.5X15
72.5X15

MISC

First Juggernaut session down and it was awesome! Really liked hitting a little back and shoulders on squat day, focusing on the WEAK points. I usually dont sweat much but squatting followed by deadlift to knees had me drenched. Cant wait to see what this program brings me. Im ready to GROW.

Went out and snagged some superpump max, ive been using hyde and jekyll but i wanted to go old school with the superpump as it use to be the only preworkout i would use. Also picked up some more creatine.

MACROS

55F/219C/220P

[offroadatv200]

JUGGERNAUT WEEK 1 BENCH WAVE 10'S

BARBELL BENCH PRESS

10X155
10X155
10X155
10X155
10X155

DEADLIFT TO KNEES

60X5
80X5
90X5
85X5
85X5
85X5

DB INCLINE EPRESS

70X10
70X10
70X10

SIDE LATERAL RAISE

20X10
22.5X10
22.5X10
20X10

FACE PULLS

37.5X10
42.5X10
42.5X10

PULL UPS EXTRA

BWX10


MISC

Had a pretty good session despite the 6 hours of on and off sleep. My anxiety level has been going through the roof when i lay down at night. I have a lot going on in my personal life and i think it is finally starting to take a toll on me. Can only grind through it, no time to b*tch and complain.

MACRO TARGET

50F/350C/200P

VIDEOS

FLOOR PRESS 85X5



INCLINE 70X10

[lukamura]

In!

[offroadatv200]

In!

Welcome, welcome!

[offroadatv200]

Weight: 157.4

Forgot to mention i have a relay for life today. Already knocked out 6 miles of walking and have a sick farmers tan

[TakedaShingen]

Weight: 157.4

Forgot to mention i have a relay for life today. Already knocked out 6 miles of walking and have a sick farmers tan

White boy farmers tan FTW!!!

[offroadatv200]

White boy farmers tan FTW!!!

Wait till you see the updated noodz, farmers tan is an understatement.

[offroadatv200]

Weight: 157.0

JUGGERNAUT WEEK 1 BODYBUILDER DAY

Didn't really record anything today as its designed to hit a few areas that i am lacking during the week. Hit a lot of shoulders, triceps and biceps.

MISC

Completely exhausted, mentally, physically, emotionally, you name it. Walked about 15 miles yesterday at the relay for life on top of playing frisbee for a solid 2 hours. Long distance frisbee is some serious HIIT haha. Having some personal issues isn't helping either. When i got back from the relay i killed 8 beers and half a pizza ( I don't know how i lost .5 pound, must've been the insane amount of cardio ). Today has been spot on as far as diet goes. Had a friend tell me i am looking smaller and soft lately...great way to start my workout...

Hoping tomorrow is a better day!

[TakedaShingen]

Wait till you see the updated noodz, farmers tan is an understatement.

Awwww yeah. I'm lookin pretty pasty in my new nudes. Probably could use some non-inked color.

And keep your head up, kid. Just keep showin up to life. That personal stuff has a way of sorting itself out.

[offroadatv200]

Awwww yeah. I'm lookin pretty pasty in my new nudes. Probably could use some non-inked color.

And keep your head up, kid. Just keep showin up to life. That personal stuff has a way of sorting itself out.

I could use some more ink, and vitamin D.

Head is always up bro, just have to fight the battle. It always works it self out over time. 9 times out of 10 for the better.

[offroadatv200]

Weight: 158.0

158 is going to be my start weight for this bulk. If I continue to stay on track, I would like to put on a good 15 - 20 pounds while staying as lean as possible. Feeling a little tighter here lately but I still hold a lot of weight in my lower stomach, hopefully that will tighten up eventually.

I do have a photo-shoot on July 13th with my mom for our fitness pages. Not sure how I will be handling that yet!

[offroadatv200]

MISC. UPDATE

Talked with JP about the photo-shoot and we have decided to lean out for the next 6 weeks (lets hear the bashing ). This is obviously going against the grain but I want to make the shoot worth my while. Shooting to lose around 10 pounds which will put me around 148. Looking on the positive side, I will start my bulk a little bit leaner.

UPDATES

2 HIIT sessions a week
1 500 calorie burn session a week
Off day macros 50f/200p/200c

Lets. Fkn. Go.

[TakedaShingen]

MISC. UPDATE

Talked with JP about the photo-shoot and we have decided to lean out for the next 6 weeks (lets hear the bashing ). This is obviously going against the grain but I want to make the shoot worth my while. Shooting to lose around 10 pounds which will put me around 148. Looking on the positive side, I will start my bulk a little bit leaner.

UPDATES

2 HIIT sessions a week
1 500 calorie burn session a week
Off day macros 50f/200p/200c

Lets. Fkn. Go.

I wouuuuuld talk sh*t, but I have the utmost faith in JP. If he says, "Go." I'm in for the journey.

Time for some real LEAN up in here!

[offroadatv200]

I wouuuuuld talk sh*t, but I have the utmost faith in JP. If he says, "Go." I'm in for the journey.

Time for some real LEAN up in here!

Hahaha that talk sh*t comment was directed to you, i know how much you love my indecisiveness in cutting/bulking!

Besides, its only 6 weeks and will only make this lean bulk solid as fck!

[demonwareltd]

MISC. UPDATE

Talked with JP about the photo-shoot and we have decided to lean out for the next 6 weeks (lets hear the bashing ). This is obviously going against the grain but I want to make the shoot worth my while. Shooting to lose around 10 pounds which will put me around 148. Looking on the positive side, I will start my bulk a little bit leaner.

UPDATES

2 HIIT sessions a week
1 500 calorie burn session a week
Off day macros 50f/200p/200c

Lets. Fkn. Go.

Wait - wut!? Okay, then we need a title change because "Gain Train" is a bit misleading

[offroadatv200]

Wait - wut!? Okay, then we need a title change because "Gain Train" is a bit misleading

hahaha, we are still gaining... gaining aesthetics and still gonna hit PR's

[offroadatv200]

JUGGERNAUT WEEK 1 DEADLIFT WAVE 10'S

DEADLIFT

135x10
205x10
205x10
205x10
205x10
205x10

FRONT SQUAT

135x5
155x5
165x5
175x5
165x5
165x5

BARBELL ROW

135x15
155x10
165x10
165x10
165x10

BARBELL SHRUGS

205x10
205x10
205x10
205x10

SEATED CALVES RAISE

180x5
180x5
180x5
180x5

LEG EXTENSIONS

160x10
160x10
160x10

WEIGHTED HANGING KNEE RAISES

30x10
30x10
30x10

CARDIO

(5) 0:15 second intervals on spin bike 1:45 second rest between.


MISC

Killer fkn session. Deadlifts felt nice and moderate, front squats weren't bothering my wrist, and the barbell rows felt smooth as hell. All in all just a solid workout. Our legit leg extension machine was down to get re upholstered so i had to opt for the chitty one that moves with the motion (ghey). HIIT DESTROYED my quads. Loving it.

Tomorrow will be a 500k cal burn.

MACROS

59F/218C/217P

Quad pump of peace

[Ccm644]

Since your show your legs have come up alot

Now you all need is to show them off on stage