Letsgrow's natty 90 day transformation log

[LetsGrow]

Hey everyone, sorry for just posting this just now. Anyway starting my log for the contest, looking forward to seeing everyone's transformations. Here are my stats:

Age: 27
Height: 6'6"
Weight: 245lbs
Bf: est 15%
Goal: get bodyfat into single digits and get some size on legs (always been my weakness mostly due to my height)
Regimen: 5-6 days a week, usually a cardio session or a kettlebell seasion in the morning on an empty stomach. Train usually one body part a day decently heavy but shorter rest intervals if possible.

I will try and update as much as I can but my schedule as of late has been a bit chaotic. I am planning on using ntkts while doing this contest (well at least try it as well as possibly n2burn).

 

[Colstreamer]

Good to see another log up bro. You natty too huh?

 

[bader85]

Glad to see I'm not the only giant here! Love you just flung down the pants and took the pics. Haha. Do you know your wingspan and max lifts? I'm curious how I compare. Look good man. Look forward to following you.

 

[dmk777]

Good luck !! : )

 

[badboybounce]

Welcome to the comp an good luck

 

[LetsGrow]

Glad to see I'm not the only giant here! Love you just flung down the pants and took the pics. Haha. Do you know your wingspan and max lifts? I'm curious how I compare. Look good man. Look forward to following you.

You talking full around wingspan or just from end to end? I usually don't do max lifts. I did do deadlifts at the end of my workout the other day and did 405 for 2 reps. I could have done a third but I was supposed to do a kettlebells workout the following morning on an empty stomach so I pulled it back a bit.

 

[LetsGrow]

Good to see another log up bro. You natty too huh?

Yup natty. I want to see what I can do natty in 90 days. Also since I am saving for a house I really can't afford to run a cycle, especially the one I wanted to run

 

[LetsGrow]

Up at 4:30am, gym by 5am and 550 calories of cardio over 32 minutes. Way to start the day. Believe the sample I got from needto was the forged burner def got a good sweat! Now heading home for 2 cups of egg whites and a cup of oats (dry measure) for breakfast #1. Good day so far!

 

[LetsGrow]

Destroyed shoulders tonight took so
Ntkts and the weights didn't stand a chance. Powered through my workout, took no prisoners! Diet was on point today I feel.
Meal 1: 2 cups egg white 1 cup (dry measure oats)
Meal 2: 2 heaping scoops casein protein
Meal 3: 3.5oz pork loin 5oz steak
Meal 4: 11oz steak 1 cup uncooked baby spinach
Meal 5: 2 heaping scoops casein protein
Preworkout: 2 scoops ntkts
Post workout: 1 scoop wheytobuildmuscle, 2 thin sliced chicken breasts
Will have one more protein only meal tonight probably either a shake or more chicken.

 

[gymjunkie09]

Destroyed shoulders tonight took so
Ntkts and the weights didn't stand a chance. Powered through my workout, took no prisoners! Diet was on point today I feel.
Meal 1: 2 cups egg white 1 cup (dry measure oats)
Meal 2: 2 heaping scoops casein protein
Meal 3: 3.5oz pork loin 5oz steak
Meal 4: 11oz steak 1 cup uncooked baby spinach
Meal 5: 2 heaping scoops casein protein
Preworkout: 2 scoops ntkts
Post workout: 1 scoop wheytobuildmuscle, 2 thin sliced chicken breasts
Will have one more protein only meal tonight probably either a shake or more chicken.

that's what? like 50g carbs? That sucks bro lol, how long you been dieting like that? If you're gonna go that low with the carbs might as well go all out and go on the ckd imo

 

[LetsGrow]

Yeah it's low but I was feeling a little weird yesterday and didn't take my oatmeal with the meal before my preworkout, so yesterday was low. I usually cycle my carbs, today will be a bit higher prob around the 100g mark.

Just finishes my am cardio session this morning. 40 minutes and a bit over 700 calories. Yeah buddy!!!

 

[LetsGrow]

that's what? like 50g carbs? That sucks bro lol, how long you been dieting like that? If you're gonna go that low with the carbs might as well go all out and go on the ckd imo

Yeah think I will be switching to ckd diet. Going to suck lol. But I will survive.

 

[johnnyrockit8665]

Yeah think I will be switching to ckd diet. Going to suck lol. But I will survive.

Never tried it myself but from what I hear it can be pretty ruff! especially by the end of the week.

 

[LetsGrow]

Yeah that seems to be the consensus but hooray for the carb up days!!! Lol

 

[LetsGrow]

Question, would you consider veggies like broccoli and baby spinach as carbs if doing something like ckd? What about almonds?

 

[LetsGrow]

Still looking for some feedback on above questions.

Anyway workout update. I am officially dead lol. Leg day and it was brutal.

Leg extensions (warmup)
Box squat
Sumo db deadlift
Deep front squat
1 legged stiff leg deadlifts
Seated hamstring curls
Donkey calve raises

Conditioning/cardio - mini kettle bell Routine.

I think I might be missing something but my brain is not functioning right now. If I remember I will post it hahaha. Switched over to ckd diet and am def in transition phase of it which sucks but I will be good in a week or so.

 

[bader85]

At our size you can eat up to 100-120g of carbs and still stay in keto bro. Buy some ketone sticks to test it out.

IMO Broccolli, spinach, green beans, and asparagus are negative carbs/calories.. it takes more energy to digest than they are worth. Plus all four are great micronutrients.

If you only ate 50-100g of carbs besides green carbs, I think you'd still stay keto.

 

[LetsGrow]

Thanks dude really appreciate it. Any advice on almonds?

 

[bader85]

I eat almond butter like its candy when I go low carb. Keeps me full and wards off bad munches. Either a handful or a tablespoon of butter twice a day should help. Much better than peanuts. If you're going to eat nuts then almonds are the best nutrient dense

 

[LetsGrow]

Thanks badar!!!

 

[dmk777]

Thanks dude really appreciate it. Any advice on almonds?

They also contain good fats so if your looking at shedding any body fat there good as if you give you bod good fats it parts with the bad fats.. And there delicious too so that's a bonus!!
I put them in oats pre workout along with sultanas its great fuel!!

 

[LetsGrow]

Thanks man appreciate it!

 

[LetsGrow]

Ok today's update.

5am- 35 minutes empty stomach cardio and 500+ calories

5pm - chest day. Today was a different type of workout to throw a complete change into the mix. It was a slow and steady workout so weights weren't high but I made them tough and kept rest periods typically under a minute. Workout took a but over an hour but due to slow pace of actual workout I am fine with that.

Diet was good today and I didn't slip on anything. I am not feeling drained from the ckd diet but that might be due to I was fairly low carb anyway before I started it so it is not a big adjustment for me. The only thing I am wondering about is whether or not I should carb up this weekend or not. If I don't I would imagine I would def deplete my glycogen stores completely and I would just have to deal with next week. However ntkts is helping me through my workouts so I am happy with that. I am not sure if my glycogen stores are completely depleted yet (haven't gone out to get ketostix yet) but I imagine from doing the cardio in the morning on an empty stomach it should have depleted them plus by lifting in the evening I should be empty by now. Any thoughts on this?

Thanks guys/girls.

 

[LetsGrow]

Fasted cardio again this morning and another 500 calories. Taking the day off from lifting but will be back in tomorrow to get in back and possibly some arms.

Get to start carb load tonight!! Woohoo!!!

 

[bader85]

I gotta start upping my cardio. Way to keep at it man.

 

[RADAR]

I eat almond butter like its candy when I go low carb. Keeps me full and wards off bad munches. Either a handful or a tablespoon of butter twice a day should help. Much better than peanuts. If you're going to eat nuts then almonds are the best nutrient dense

agree Almonds are calorie dense and loaded with micro nutrients and Omega 3 fatty acids,a palm full 3-4 times a day bet meals makes a difference.

 

[LetsGrow]

agree Almonds are calorie dense and loaded mith micro nutrients and Omega 3 fatty acids,a palm full 3-4 times a day bet meals makes a difference.

Thanks. I have been incorporating them into my meals for my fat source in some instances.

I have noticed a difference already (not sure if it is from the diet, the cardio or a combo of the two but I am feeling good and looking a bit trimmer).

 

[LetsGrow]

Killed back today. Slow and deep squeeze workout I just change it up a bit. Lot of variety and short rest intervals. Did a few sets of bi's afterwards to just blow them out a bit.

Def enjoying my carb days lol I miss them during the week hahaha.

 

[zedhed]

Hey grow looks like you got a good start up in here. If you have post us your actual wrokouts bro and include any cardio. Also diet. That way you can get the same help that everybody else is getting and the benefits of it too.
We all benefit from each others logs so be as detailed as you can bro.
Also pay close attention to bader as him and you make a good team.
Best regards and good luck in the competition bro.

 

[LetsGrow]

Hey grow looks like you got a good start up in here. If you have post us your actual wrokouts bro and include any cardio. Also diet. That way you can get the same help that everybody else is getting and the benefits of it too.
We all benefit from each others logs so be as detailed as you can bro.
Also pay close attention to bader as him and you make a good team.
Best regards and good luck in the competition bro.

Thanks zed I will try. I should be able to do that. Will be paying attention to bader and his log.

 

[LetsGrow]

Ok update. Monday morning...45 mins of cardio. 22.5 minutes on elliptical with resistance burning 385 calories and 22.5 minutes on treadmill walking at a speed of 4mph and an incline of 4 as well burning 265 calories for a grand total of 670 calories on an empty stomach.

I had the carb up this weekend and definitely became a bit more bloated then I expected. I might modify the carb up to an as needed basis as it didn't make me feel all that good to carb up (at least so early in the diet). I take ntkts before workouts and that normally gives me enough energy to power through my workouts even in a depleted stage. I am going to try and run straight depletion through this upcoming weekend to see how it feels without carbing up, if I am
Good what I might switch to is 1 carb up day every 2 weeks then drop them again for another 2 weeks and see how that goes. Def feel trimmer when carb depleted which I know is to be a bit expected after all carboHYDRATE lol.

Not sure I am going to be able to lift today as the wife and I are putting an offer in on a house and that is going to take place after work and not sure how long it is going to take. If I can workout it is going to be a shoulder day. If not then I will tackle shoulders tomorrow.

I will update diet later today. Thanks for the feedback guys/gals.

 

[zedhed]

Very nice on the details bro. This is the kind of log posting that we love man.
Its good that your expermintating, thats the only way you find what works for you.
Good luck bro and KTS!

 

[LetsGrow]

Very nice on the details bro. This is the kind of log posting that we love man.
Its good that your expermintating, thats the only way you find what works for you.
Good luck bro and KTS!

Thanks man. Always kts!!! Lol. Hopefully will get a weight session in today but looking doubtful so far.

 

[LetsGrow]

Sorry for delay, here is my meal layout from yesterday (was a bit off schedule but still aimed to get some quality nutrients in), also didn't get to train either:
7AM: 2 Cups Eggwhites w/ 4 Tbsp Sunflower Seed Oil in it
10AM: 2 Scoops Whey Protein, 3/4 Cup Almonds
Noon: 8oz Chicken Breast,1 Cup Spinach, 1 Cup homemade Cumin Vinagrette Dressing
1:30PM: 3 Tbsp Almond Butter
3PM: 8oz Pork Loin (Fat trimmed off)
6PM: 2 Scoops Whey Protein, 3 Tbsp Almond Butter
7:45: 8oz Ground Beef (93% Lean, molded into burger shape), a little dijon mustard and a little ketchup on side
8:45: 2Tbsp Almond Butter (Was starving and needed something light)


Today: So far 2 Cups Eggwhites w/4 Tbsp Sunflower Seed Oil

I already did my morning fasted cardio (38 Mins and 605 calories). I plan on hitting shoulders today and probably some abs and/or small and short kettle bell workout at the end for cardio.

Def noticed this week I am hungrier more often, which is good and bad. Its good because I know my body is looking for a fuel sorce and since glycogen stores should be empty by around now it is going to be going to stored fat for the supply. Its bad because my body is craving food constantly which puts me a little on edge because all I want to do it eat lol, it should get a bit easier over the next week I am hoping. Still feel really good, I am going to aim to go 2 weeks without the carb-up as doing it this weekend made me not feel good and bloated. I know it will rehydrate my system a bit and bump up my weight, but I felt much better once I was actually depleted. I do know there is a benefit to the carb loading, so I think I will incorporate it once every 2 weeks and probably on 1/2 a day or a most 1 day.

 

[brittneyleigh79]

Keep it up man! Looks great!!

Brittneyleigh79

 

[sterolizer]

Keep it up!

 

[zedhed]

Very nice on the diet bro. Let us know how that carb loading schedule works out for you.
Wanna see your workouts man!
Best regards bro and good luck.

 

[LetsGrow]

Very nice on the diet bro. Let us know how that carb loading schedule works out for you.
Wanna see your workouts man!
Best regards bro and good luck.

Yeah, wondering how 2 weeks of no carbs is going to feel (I already know the answer, but trying to avoid the reality of it haha ) Feeling good so far and my core is feeling tighter, so pretty happy.

Going to try and record my workout tonight and put it on paper best I can lol. I do a decent amount of variety within my workouts, i.e. drop sets, pyramids, etc...

Additional meals so far today:
9:30AM - 1 Scoop Whey, 1/2 scoop casein (just needed to finish it up really)
10AM - 3 Tbsp Almond Butter
11AM-6Oz Chicken Breast w/ Homemade Cumin Vinagrette
1PM (about to eat soon): 8oz Steak, 4 tbsp almond butter

I have to admit today I am a bit unpreparred for the fats and greens as I had a rough morning and the spinach I brought ended up going bad

Oh well, will post up later, thanks everyone for the feedback, always interested in hearing outside opinions, advice, comments or even questions.

 

[bader85]

Be careful going no/low carb. Pay attention to your mood. I was a DICK. It really got to me mentally. It's beneficial to fuel up, if you feel your workouts are dragging, eat some brown rice, oats, something every couple of days. Don't mix it with protein, only fat and it should prevent an insulin spike keep low ketones. Honey/agave nectar also are low in glycemic index.

Like I mentioned early.. you should be able to stick around 100g and still be ketonic. Eat a grapefruit or something.

How you liking that almond butter? Love the stuff. hehe.

 

[LetsGrow]

Be careful going no/low carb. Pay attention to your mood. I was a DICK. It really got to me mentally. It's beneficial to fuel up, if you feel your workouts are dragging, eat some brown rice, oats, something every couple of days. Don't mix it with protein, only fat and it should prevent an insulin spike keep low ketones. Honey/agave nectar also are low in glycemic index.

Like I mentioned early.. you should be able to stick around 100g and still be ketonic. Eat a grapefruit or something.

How you liking that almond butter? Love the stuff. hehe.

Thanks Bro! I am actually not having an issue with low/no carbs, my mood is fine, I just know that I am more hungry as of late due to lack of them. I am not being a dick that much I know, my wife would def tell me if I started to get out of control so covered there. If it does get bad I will throw a sweet potato in there somewhere by itself or something just to get some carb in there and refuel a little. In terms of energy in workouts, NTKTS has been keeping me going so not having any problems there really. I due get a bit tired but I can still plow through my training.

I LOVE!!!!! The almond butter. I have 2 different kinds (one at work and the other at home) but if definately tends to be a bit more soupy lol, mixing it is a pain in the ass lol and it still separates but oh well.

Update: Currently eating my 1PM (currently like 1:25 or so) of 8.5oz of london broil, delicious! I have another 7.5oz waiting for me for my 3pm feeding haha. Will probably throw in some almond butter around 2 to add a snack haha.

 

[bader85]

I just re-read what I wrote and I sounded all bossy n' shit. Lol. Sorry man, don't mean to tell you what to do. Just thought I'd warn you, keep a close watch and I like what you said.

Yeah.. almond butter seperates seriously bad, the only con in its deliciousness.. mix it in your protein and it adds a nice little roasty/nutty flavor.

I need to find some good deals on steaks. I'd eat like 6 sirloins a day if it didn't put me in the poor house.. oh wait.. I'm already there. Hmmmmm. How can I find a loop hole?

 

[Colstreamer]

I just re-read what I wrote and I sounded all bossy n' shit. Lol. Sorry man, don't mean to tell you what to do. Just thought I'd warn you, keep a close watch and I like what you said.

Yeah.. almond butter seperates seriously bad, the only con in its deliciousness.. mix it in your protein and it adds a nice little roasty/nutty flavor.

I need to find some good deals on steaks. I'd eat like 6 sirloins a day if it didn't put me in the poor house.. oh wait.. I'm already there. Hmmmmm. How can I find a loop hole?

Shoot your own cows... Lol, need a massive freezer though....

 

[LetsGrow]

Shoot your own cows... Lol, need a massive freezer though....

Lmfao!!!!!

No worries bader I took it as constructive criticism I know you are not trying to preach or anything. For bulk meats try going to a Costco or try and find a local butcher and work a deal.

 

[LetsGrow]

Well no workout on Tuesday (in process of buying house so that is messing with my schedule). Hopefully today I make it in there and will probably try and superset 2 muscle groups to make up for yesterday.

Also did my morning cardio today. Another 30 minutes and 511 calories.

For those who have done the ckd diet, how long did it take before you started seeing noticeable results?

Thanks.

 

[zedhed]

Hey bro best of luck on the house thangy!
Looking forward to seeing you back in here tho, missing you man!

 

[LetsGrow]

Thanks zed. Def stressing a bit but will see what happens. Trying to get back and shoulders in today, going I suck lol.

 

[zedhed]

LOL "going I suck"....thats what keeps us all going bro!

 

[LetsGrow]

Lol fucking stupid big fingers haha.

Anyway made it into the gym, here is what I am doing (writing as I go or j will forget lol...back and shoulders superset day to make up for lost time):
Warmup: isolateral high pulldown (machine)100lbs x 15 reps ss with high rear felt pull at same weight same reps x 2 sets
Both 140x10 reps
Both 160x8 reps drop to both 100x15

Cg pulldown ss kettle bell front seated single arm raises
120x12 ss 25x12
150x12 ss 35x12
180x10 ss 35x12 (next kb is 55 and I don't have that ss with back lol)
210x7 ss 35x10 drop 120x15 ss 35x10

Standing hammer ng row (weight is based on plates per side) ss is seated side lateral kettle bell raises (same time)
45x15 ss 25x10
90x12 ss 25x10 x 2 sets at this

Incline db row incline front barbell raise (both exercises are face down on bench)
50x12 ss 45x12
65x12 ss 55x12
75x10 ss 55x10

Bent over bb row ss upright row
135x15 ss 135x6 (drop weight down due to fatigue)
135x15 ss 95x10 set x2

Partial deadlifts in rack
135x12
225x12
315x9
405x5

1 arm cable row ss bent over kettle bell raises
80x12 ss 25x12
100x10 ss 25x12
120x10 ss 25x12

Ok so I am done and my back and shoulders have officially filed for divorce lol. My lifts were way down due to the supersets and low rest time between sets. Didn't do any shoulder presses today because I didn't have the energy to hit back like I did and still do decent presses something or both would have suffered so I concentrated on back and squeezed the hell out of my shoulders. In terms of actual workout per body part it was pretty simple style workout compared to what I normally do but today was a different type of workout day (which is also good because it changes things up a bit). Took 3 scoops of ntkts which ded helped me through workout but still drained due to lack or carbs in diet. Overall feel pretty good (although I am dead and want to throw up).

Diet was pretty good today missed a meal but had some almond butter to at least put something in my stomach (fats and protein).

 

[Arabian]

This log will be one to watch for sure being that you are Natty. Best of luck to you and keep up the hard work. I commend you for your efforts.

 

[bader85]

Great workout bro!! I wish I had the energy to superset.. that will get you shredded for sure.

 

[LetsGrow]

Arabian thanks a lot. Def pushing hard

Bader I don't normally superset because something usually gives and although it's great from a shredding perspective a lot of times I sometimes feel like it hinders things because something usually has to give when super setting (usually one body part over another). What I do like to do are drop sets though within my sets so Might do 4 sets of db row but each set will be a drop set, I enjoy those as it just engorges the muscle with blood.

 

[Colstreamer]

I use supersets for shoulders. I find I get injuries if I use too heavy a weight on delts so I go for high volume supersets on them. Simple but very effective for me...


Defeat is the stepping stone to victory.

 

[LetsGrow]

I use supersets for shoulders. I find I get injuries if I use too heavy a weight on delts so I go for high volume supersets on them. Simple but very effective for me...


Defeat is the stepping stone to victory.

How's your growth been for doing it that way?

 

[Colstreamer]

Better overall. Less injuries mean I can be more consistent and not miss training.


Defeat is the stepping stone to victory.

 

[LetsGrow]

Better overall. Less injuries mean I can be more consistent and not miss training.


Defeat is the stepping stone to victory.

Good to know. Shoulder injuries suck as they have an adverse effect on upper body movements as well. Yeah what I have been doing with them lately is pre-exhausting them with raises and stuff like that then do presses at the end so I don't have to go as heavy and risk injury.

 

[Colstreamer]

Lol, that's the opposite of what I do! Ha ha!

The way I see it, the front delts get a lot of work doing all pressing movements with your arms so no real need to hit 'em too hard on their own and rear delts get a good going over on most pulling movements.


Nulli secundus - second to none

 

[LetsGrow]

Lol, that's the opposite of what I do! Ha ha!

The way I see it, the front delts get a lot of work doing all pressing movements with your arms so no real need to hit 'em too hard on their own and rear delts get a good going over on most pulling movements.


Nulli secundus - second to none

This is the thing though...rear delts are often thought to get worked enough in pulling movements but they really aren't worked enough. If you look at some studies the rear delts are often way under developed when compared to the front (which is usually over developed) and side.

 

[Colstreamer]

This is the thing though...rear delts are often thought to get worked enough in pulling movements but they really aren't worked enough. If you look at some studies the rear delts are often way under developed when compared to the front (which is usually over developed) and side.

Agreed! Which is why I make sure to do something for rear delts in my shoulder training. Either an upright row behind my back or drag curls will hit them as well...


Nulli secundus - second to none

 

[LetsGrow]

Nice. I tend to prefer doing things like reverse flyes focusing on the rear delt or high cable rows or a mix of the two. I try and put some emphasis on them since rear delts are not as developed as others, not just me but most other people too.

 

[Colstreamer]

I sometimes bang out some reverse flyes, another one I personally like is single arm rows with elbow out to the side pull the DB up to the shoulder. That always seems to hit the rear delts nicely.


Defeat is the stepping stone to victory.

 

[LetsGrow]

I sometimes bang out some reverse flyes, another one I personally like is single arm rows with elbow out to the side pull the DB up to the shoulder. That always seems to hit the rear delts nicely.


Defeat is the stepping stone to victory.

Yeah those are good too.

 

[LetsGrow]

Looks like arms today...and why not superset them for a change. Got my 3 scoops of ntkts in me, lamb of god station on pandora radio, and I am ready to go.

Seated Single arm db curl ss seated single arm oh extension
30x15 ss 20x15
40x12 ss 30x12
50x8 ss 40x7
50x8 drop 30x10 ss 30x12 drop 20x20

Standing preacher curl wg ss single db oh extension
45x15 ss 60x15
65x10 ss 80x10 x2
65x8 drop 45x8 ss 80x8 drop 50x8

Scott/spyder curls off backside of incline bench ss ng skull crushers
25x10 ss 65x10
30x5 ss 65x10
30x5 drop 20x5 ss 65x10

Hammer curl bar ss flat db twist press (sorry don't remember the exact name of exercise)
65x10 ss 40x10 x 2
65x15 ss 30x15

Feeling good got a great pump and I am shaking as I am writing this! Weights def suffered a bit due to supersets and fatigue from yesterday's back workout, but overall a good workout. Time for the sauna to relax a bit haha.

 

[LetsGrow]

Another half hour am cardio done! 507 calories.

 

[dmk777]

Awesome job natty! I'm thinking were only 3 wks in and everyone's killing it were guna have some sexy body's on here we will be the best looking forum around ha

 

[LetsGrow]

Yeah man hope so!

 

[badboybounce]

Go work mr natural

 

[LetsGrow]

I am not sure I am going to make 2 weeks carbless, as it is I am barely awake and functioning now and I am just 5 days in haha. I did talk to someone who does some competing as well as nutrition counseling for shows, etc... He is on a keto diet and explained to me that the reason I probably felt so bad after my carb up days were due to the fact that I was eating complex carbs for 2 days, where I would have been better off just eating simple carbs for half a day then dropping them out again. Said I wouldn't feel as bloated, but it would get my metabolism going a lot faster and give me some more immediate energy (as he feels my pain since he is 3 weeks from first show and 6 weeks from 2nd, and has been on keto diet for 15 weeks already lol).

Any thoughts from anyone on this?

Thanks.

 

[zedhed]

WOW bro that was an intense arm wrokout, Nice Job bro!
What the guy told you sounds good and makes sense bro. Give that a shot and let us know.
Good luck bro and keep killindatshit.

 

[LetsGrow]

WOW bro that was an intense arm wrokout, Nice Job bro!
What the guy told you sounds good and makes sense bro. Give that a shot and let us know.
Good luck bro and keep killindatshit.

Thanks man. Always trying to murder it...even if it kills me first hahahahaha. Will see how it goes, hopefully well with the carbs.

 

[LetsGrow]

Looks like its chest today and I have my training partner/trainer today too which is good because my tris are killing me from yesterday and I am sure forced reps are going to come into play and possibly some negatives. Probably some high volume. I will try and post workout later.

 

[hurricane]

looks good brother! keep up the good work =}

 

[LetsGrow]

Don't know where to start lol, my chest is ruined and I am shaking violently trying to type this on my phone hahaha. Did chest but the focus was on the squeeze and slow and controlled moves.

Guillotine bench press + negatives
135x12x2
155x10

Incline high twist press (under to over/think Arnold press but for incline touching upper armpit area)
30x15
40x12
60x10

Incline db pump press slow and controlled
35x25
50x15
60x10
70x8

Flat cable flye/uh flat cable flye/oh flat cable flye ss dips
40/40/40x12 super slow with 2 second squeeze at top ss dips x 3

Decline/flat/incline circuit nonstop (counting just plates per side)
45/45/45x12 x 3

Db chain pushups chest touching the floor
Bw+35lb chain for 12 reps and 3 sets

This workout was made even more difficult considering I did abs before hand and did bis and tris yesterday and they were sore and fatigued as hell.

 

[obsessedwliftin]

Good work here bro!

Sent from my DROIDX using EliteFitness

 

[LetsGrow]

I am in sooooooooo much pain right now and I have a kettle bell workout tomorrow and then legs right after so I am in for a not fun weekend lol.

 

[RADAR]

Looks like its chest today and I have my training partner/trainer today too which is good because my tris are killing me from yesterday and I am sure forced reps are going to come into play and possibly some negatives. Probably some high volume. I will try and post workout later.

You won't have that problem incorporating Push pull Training,
See! doing Bench press works the tris,over head press works the tris, then incorporate a tri isolation workout at the end.

Next day You'll be doing pulls Lat pull downs and Working the Bis
The Tris are isolated so no stress is put on them.
Rows Works the Bi's, then incorporating an isolation bicep Workout to failure 6-7 sets.

I'm suprised your trainer aren't aware of this, goes to show Trainers are some times garbage!

 

[LetsGrow]

You won't have that problem incorporating Push pull Training,
See! doing Bench press works the tris,over head press works the tris, then incorporate a tri isolation workout at the end.

Next day You'll be doing pulls Lat pull downs and Working the Bis
The Tris are isolated so no stress is put on them.
Rows Works the Bi's, then incorporating an isolation bicep Workout to failure 6-7 sets.

I'm suprised your trainer aren't aware of this, goes to show Trainers are some times garbage!

I normally never have this problem but I had a really off week with a lot of the house hunting stuff so I on my own accord did the training the way I did. My friend/trainer is very good but I was the one who did the exercises in the order they went because I didn't want to miss body parts this week. I should be back to normal routine next week. I am actually not a big fan off push/pull routines. I have done them in the past and just don't feel it works for me. I usually have enough time in week to hit a body part a day.

 

[zedhed]

Hmmm, interesting bro. So LG what is your fav, most productive workout type that best suites you bro?

 

[LetsGrow]

Hmmm, interesting bro. So LG what is your fav, most productive workout type that best suites you bro?

I tend to listen to my body throughout the workout. I typically train to failure as heavy as I can while keeping good form. Usually get like 1 or 2 assisted/forced reps at end of last set or 2. Typically moderate volume but will do high and low volume every so often to confuse my body. Also no workout is ever TD same and I don't do certain body parts on certain days (I.e. Monday is chest day Tuesday is back day and so on). I vary it up based on my recovery schedule, this also keeps the body guessing. I am also a proponent of doing unusual movements or coming up with new exercises because it makes the body react as well; ever try doing floor flyes? I figured hey we do floor presses why not floor flyes...and you know what, they are awesome. Completely different type of muscle involvement, just make sure you don't cheat by letting your forearms elevate your arms a bit before the movement, make sure that the only thing touching the ground when you are about to lift is the dumbbell.

So varied workout scheduled based on what my body is telling me with different workouts each time (doesn't mean I won't use some of the same exercises in other workouts but I always aim to have different workouts). It may seem random and since I just finished legs I am not really coherent either so I am sure I am missing something but this should give some kind of idea for now.

Thoughts?

 

[zedhed]

Sounds like a good chaos theory workout. Always mixing it up, always keeping your bod in the "keep up" mode.
If it works for you man then by all means use it to you full advantage.
I work very with a structured workout. I would prolly just spend more time wandering around then working out with your kind of workout.
Thats whats cool and also fustratring about this gig. What works so very for you might be nuthin at all for the next guy.
Its working for you bro so keep Killindatshit!

 

[LetsGrow]

Always killin that shit lol

 

[LetsGrow]

Looking for some assistance...I need I know what would be some gold simple carbs for my carb up half day on Saturdays? I had 2 bagels today but would like to have other options so I can plan larger intakes of carbs because I am sure I am not taking in enough for that day (I would assume I should be taking in around 400-500 carbs in the am then dropping them afterwards and keep protein high for the rest of the day and then go back to usual starting Sunday).

Appreciate the help. Thanks!

 

[LetsGrow]

Well half hour fasted cardio done today. Thinking shoulders this pm and maybe some abs and 15 minutes on the stairs.

Anyone got some advice on above post?

Thanks.

 

[gymjunkie09]

Looking for some assistance...I need I know what would be some gold simple carbs for my carb up half day on Saturdays? I had 2 bagels today but would like to have other options so I can plan larger intakes of carbs because I am sure I am not taking in enough for that day (I would assume I should be taking in around 400-500 carbs in the am then dropping them afterwards and keep protein high for the rest of the day and then go back to usual starting Sunday).

Appreciate the help. Thanks!

honey

 

[LetsGrow]

Feeling like shit, I'm sick but doing shoulders anyway (maybe I can knock it out of my system). Also for liquid Vicks so I can pour over the sauna.

Rotator cuff warmup

High rear cable flye 10 reps over hand then 10 reps ng hard squeezes
70x20x2
100x20x2 (single arm at a time)

Cable behind back side raises
30x12
40x8
40x10
50x8

Single arm Cable front raises
40x12
50x10
60x8 drop 35x12 drop 20x20

Standing oh bb press
95x12
135x10
155x10
185x6 drop 136x10
Not too disappointed as my shoulders were really fatigued before I even started these

Wide grip upright bb row
65x15
95x15
135x9

Reverse grip db press
35x15
45x12
55x6 (failed/lost form 1/2-3/4 rep range)

Side db raises ss bent over rear db flyes
25x12 ss 25x12
30x10 ss 30 x 10 set x2

Behind back bb shrug
135x15
225x15
315x15
405x10
Kept shrugs tame today will prob hit again when do back. Also have pretty bad shoulders and felt em flaring up a bit so just stopped

Some AB work

Was going to do the stairs but they were broken and everything else was taken up so I hit the sauna with some liquid Vicks vapor! Sinus's are at least clear lol.

 

[bader85]

Nice workout man.. well done.

 

[LetsGrow]

33 minutes elliptical and 580 calories fasted am cardio.

Took 2 n2burn before coming and I am a sweaty mess (well more so than usual I should say). I will have to stack it with something for that bit of extra energy...I think I have some oxyelites left over I could use.

Feel pretty good though except for this sore throat which is just ruining everything.

 

[RachelM]

Vitamin C.. Letsgrow.. and heaps of green & orange veggies.. and try and get plenty of sleep..

 

[LetsGrow]

Back day. Took 2 heaping scoops of ntkts...here we go.

1 arm cable rows ng
60x15 (warmup)
70x15 (warmup)
100x12
130x10
160x8
200x5 drop 150x5 drop 100x10 drop 50x20

Wide grip oh bar row
120x12
160x12
200x10
260x8
300x5

1 arm db row
100x10
130x10
150x10

Incline bench ng db row (face down on bench, DBS at same time)
50x15
75x10
85x8

Hammer strength hi iso row (add d handle to bar so can do it uh grip for lower lat isolation, everyone who I have showed this loves it and has become a staple in their back routines)
90x25x2 (only counting plate weight per side so 2 plates in this case)

Rope pulldown/overs
70x12x3

I am destroyed...can barely move. Back is pumped to the limit I feel, skin is super tight, feels awesome but mobility is limited haha. Time for some sauna and liquid Vicks over the rocks as I am still feeling under the weather.

Diet was good today. Missed one meal due to a meeting but my calories are still pretty good. My protein portions have been a bit on the larger side anyway and I ended up taking some Gear so hopefully that should have helped things out a bit.

 

[LetsGrow]

Vitamin C.. Letsgrow.. and heaps of green & orange veggies.. and try and get plenty of sleep..

Thanks Rachel. I'm trying whatever I can. Green tea, vitamin c, etc...I don't get sick very often so when I do it's a bit harder to get rid of. Thankfully this time it hasn't incapacitated me like normally happens when I get sick so that's a plus.

 

[LetsGrow]

Looking to confirm but on a keto diet I assume fruits are not allowed except for carbup days??

Thanks.

 

[bader85]

I heard grapefruit is doable on keto. Maybe one a day max. If I read right they a considered a negative carb. Plus very nutritious.

 

[LetsGrow]

Thanks bader! Will def have to look more into that one.

 

[Colstreamer]

Nice WO bro! Keep it up!


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

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

Nice WO bro! Keep it up!


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

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

Thanks man! Freaking exhausted this morning! Getting up for morning cardio was tough, barely made it haha. Took an oxyelite and 2 n2burn and left. Kicked in just about the time I started cardio.

 

[Colstreamer]

Thanks man! Freaking exhausted this morning! Getting up for morning cardio was tough, barely made it haha. Took an oxyelite and 2 n2burn and left. Kicked in just about the time I started cardio.

How's the N2burn? I been thinking about getting something to help shift the lard.


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

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

I like it man. Doesn't have a lot of caffeine which I def need in the am to help jump start me do that's why I take the oxyelite. I tried a sample of the forged burner as well and that is some great stuff as well and has the caffeine in it too.

 

[zedhed]

Dang man all you peeps are freaks for volume! You been knocking the hell out of yourself bro. Good luck man and sometime take it easy...at least a little bit.

Sent from my X10a using Tapatalk

 

[LetsGrow]

Dang man all you peeps are freaks for volume! You been knocking the hell out of yourself bro. Good luck man and sometime take it easy...at least a little bit.

Sent from my X10a using Tapatalk

Define take it easy...lol NEVER!!!! Bahahahaha!!!! Yeah I will probably take it easy for a week or 2 once contest is over. Remember I M doing this natty lol got to keep my game high since everyone is bringing it hard this comp, so no slacking off for
me!

 

[zedhed]

 

[LetsGrow]

:d