Iron meditation - my journey

[George2100]

I’m in! I’m pretty much on the same macros less protein and more carbs.

Nice physique you got!

Ayyy the more the merrier! I’m enjoying the higher carbs. I get all of mine from fruits and roots lol

[400Lb Gorilla]

in on aesthetically pleasing(no homo) thread

[George2100]

in on aesthetically pleasing(no homo) thread

Haha ayyy thank you! 🙏

[George2100]

Today I’m going to do 30 mins on the bike. Here is yesterday’s training!

Shoulders/traps/calves

1. Seated Db OHP
70x10
70x8

2. Single arm leaning side raise
30x12
30x12

3. Lateral raises
25x12
25x12

4. Rear delt fly
25x15
25x15

5. Db shrugs (3 sec pause) superset calf raise
85sx10. 85sx10
85sx10. 85sx10

[deltpecx]

Today I’m going to do 30 mins on the bike. Here is yesterday’s training!

Shoulders/traps/calves

1. Seated Db OHP
70x10
70x8

2. Single arm leaning side raise
30x12
30x12

3. Lateral raises
25x12
25x12

4. Rear delt fly
25x15
25x15

5. Db shrugs (3 sec pause) superset calf raise
85sx10. 85sx10
85sx10. 85sx10

Will that be HIIT or LISS on the bike?

How's your conditioning?

[George2100]

Will that be HIIT or LISS on the bike?

How's your conditioning?

Conditioning is the same as the last pic. I’ll be doing some LISS. Really prioritizing recovery

[deltpecx]

Conditioning is the same as the last pic. I’ll be doing some LISS. Really prioritizing recovery

You staying on top of your posing, getting the transitions down?

[George2100]

You staying on top of your posing, getting the transitions down?

Yup, everything seems to be going well. Just trying to relax and wait for show time

[George2100]

Hit some back today!

1.Wide grip pull-ups
Rest/pause style- BWx20/15/15

2. Bent over Db rows
85sx10

3. Close grip pulldowns
225x10
240x8

4. Straight bar cable rows
180x10
195x9

[TypeNirvash]

hey brother! been a little while! just wanted to pop in and let you know you are crushing it!!!

[George2100]

hey brother! been a little while! just wanted to pop in and let you know you are crushing it!!!

Thank you brother! How are you? Hope all is well!

[Raigs]

Good volume on the pull-ups!

[George2100]

Hit some quads today!

1. Quad ext
2x20@105lbs
2. Single leg ext
2x15@30lbs
3. Zercher squats
2x8@135lbs
4. Split squats
4x20 each leg @ bodyweight
5. Single leg calf raise
4x20 each leg @ bodyweight
6. 30 mins LISS on spin bike

The bodyweight exercises are done without rest.

[George2100]

Hit a quick chest and shoulder workout this morning. Quick 25 mins.

1.high incline bench press
3x8@185lbs

2. Seated Db OHP
3x10@85s

3. Low to high cable fly
3x12@15lbs

I plan on hit side/rear delts tonight before bed. I’ll post that later if I have time. Life is super hectic right now so posing is now done in the shower lol

[Raigs]

Nice fast workout. Sometimes the fast ones are the burners

[deltpecx]

Hit a quick chest and shoulder workout this morning. Quick 25 mins.

1.high incline bench press
3x8@185lbs

2. Seated Db OHP
3x10@85s

3. Low to high cable fly
3x12@15lbs

I plan on hit side/rear delts tonight before bed. I’ll post that later if I have time. Life is super hectic right now so posing is now done in the shower lol

As long as you're getting the posing practice in that is all that matters.

The better you pose the higher you will place.

[George2100]

As long as you're getting the posing practice in that is all that matters.

The better you pose the higher you will place.

Yes sir!

[George2100]

Alright, came back and hit
Side raises 5x20
And
Rear delt raises 5x20
And
2 mile weight vest walk

[George2100]

Lifting: Back/arms

1. Straight bar cable rows
3x12@180lbs

2. Db rows
2x15@65lbs

3. Neutral grip cable rows
2x10@210lbs

4. Poundstone curls
1x100

5. Band push downs
1x100

Conditioning: 2 mile weight vest walk

Notes: For those who are unaware...Poundstone curls consist of taking an empty 45lb barbell, and doing 100 curls in 1 set. You can take a quick 10 second breather when you need it, but you cannot rack the barbell or let go. Try it out, it’s brutal.

[Raigs]

100 reps seems like a whole workout in itself. Enjoy the pumps

[George2100]

No lifting today. Just going to ride the spin bike for 30 mins because it’s pouring outside.

Here’s what my macros look like right now in case anyone cares.

2000 cals
122g carbs
225g protein
68g fat

Fat is at 30% of my protein intake. I feel this works well. Frustrating situation pertaining to the upcoming shows. Most people that I’ve spoken with are just calling 2020 a wash as far as competing. Haven’t made my final decision yet. On one hand, I’ve put in work and feel I’m ready to go, on the other, I haven’t bulked in years, and would really enjoy starting that soon. My doctors would be happy about that too haha

[George2100]

Well, 2020 is a wash. Let bulking season begin. Hit a basic upper body antagonist/agonist workout tonight. I forgot how much I loved training like this. Nothing crazy, nothing heavy. Was on the road all day and ate McDonald’s twice. Got a ridiculous pump from that.

1. Seated Db OHP 2x8@65s
Superset
Weighted chins 2x8@70lbs

2. High incline Db press 2x10@65s
Superset
Db rows 2x10@65s

3. Bb shrugs 2x15@225lbs
Superset
Face pulls 2x15@90lbs

4. Bb curls 2x12@85lbs
Superset
Straight bar pushdowns 2x12@105lbs

3 second negatives for everything

[deltpecx]

Well, 2020 is a wash. Let bulking season begin. Hit a basic upper body antagonist/agonist workout tonight. I forgot how much I loved training like this. Nothing crazy, nothing heavy. Was on the road all day and ate McDonald’s twice. Got a ridiculous pump from that.

1. Seated Db OHP 2x8@65s
Superset
Weighted chins 2x8@70lbs

2. High incline Db press 2x10@65s
Superset
Db rows 2x10@65s

3. Bb shrugs 2x15@225lbs
Superset
Face pulls 2x15@90lbs

4. Bb curls 2x12@85lbs
Superset
Straight bar pushdowns 2x12@105lbs

3 second negatives for everything

Did the shows get cancelled?

[George2100]

Did the shows get cancelled?

Not YET. Word around here is MA is going to be shutting down again. I have some friends “in the know”. Things are already going backwards again. Plus all the things we spoke about yesterday made me think it’s not worth the trouble right now

Edit: decided I’m rolling with an upper/Lower for a bit, as well as some bike sprints. You convinced me. The video convinced me as well

[deltpecx]

Not YET. Word around here is MA is going to be shutting down again. I have some friends “in the know”. Things are already going backwards again. Plus all the things we spoke about yesterday made me think it’s not worth the trouble right now

Edit: decided I’m rolling with an upper/Lower for a bit, as well as some bike sprints. You convinced me. The video convinced me as well

Glad it helped.

So when will THE PLAN be posted?

[George2100]

Glad it helped.

So when will THE PLAN be posted?

Weekly schedule looks like this:

S- upper 1
M- off
T- lower
W- off
Tr- upper2
F- bike sprints/hill sprints
Sa-off

Set up just like we spoke about. Today I hit upper 2. Really enjoyed it. Going to focus on proper recovery

[George2100]

Alright, day 1 of my bulking routine. Hit some chest and tris. Time to get my strength back up. Left a couple reps in the tank here so I have room to progress.

Bench press 3x3@225lbs

Low incline bb press 3x8@185

High incline Db press 3x8@85s each hand

Pec deck 1x50@105 (rest/pause)

V bar pushdowns 2x8@135

Overhead rope ext. 2x12@60

Rope pushdowns 1x50@45lbs (rest/pause)

[George2100]

Ok, I’m back

Yesterday’s training:
Medium grip bench press 3x6@205
Db rows 3x6@85
Incline Db press 3x8@85s
Wide grip pulldowns 3x8@210
Single arm side raise 2x10@30
Tricep pushdowns 3x10@75
Db curls 2x12@45s

Today’s training:
Single leg RDL 3x6@65
Quad ext. 3x10@120
Ham curls 3x8@75
Single leg calf raise 4x6@65
Ab wheel 4x8
Bb shrugs 10x10@225
Farmers walk - 4 sets fence and back 100lb dumbbells each hand

Notes: trying to bring up my traps this bulk. I plan on hitting them twice per week on lower body days, so that they are fresh. For farmers walks, my Dumbells only go up to 100lbs each, so Ill stick with that weight and try to increase distance for progression. I’m measutinf progress with the “fence and back” method lol.

[deltpecx]

Ok, I’m back

Yesterday’s training:
Medium grip bench press 3x6@205
Db rows 3x6@85
Incline Db press 3x8@85s
Wide grip pulldowns 3x8@210
Single arm side raise 2x10@30
Tricep pushdowns 3x10@75
Db curls 2x12@45s

Today’s training:
Single leg RDL 3x6@65
Quad ext. 3x10@120
Ham curls 3x8@75
Single leg calf raise 4x6@65
Ab wheel 4x8
Bb shrugs 10x10@225
Farmers walk - 4 sets fence and back 100lb dumbbells each hand

Notes: trying to bring up my traps this bulk. I plan on hitting them twice per week on lower body days, so that they are fresh. For farmers walks, my Dumbells only go up to 100lbs each, so Ill stick with that weight and try to increase distance for progression. I’m measutinf progress with the “fence and back” method lol.

Welcome back!

You have cables available. You can do some lower traps/mid back stuff with those.

[George2100]

Welcome back!

You have cables available. You can do some lower traps/mid back stuff with those.

Oh yeah I plan on it. Doing some upper back work pretty much every day