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ERrn247 Log

Pat_McCrotch

Pat_McCrotch

New member
6'0
205-207lbs (fluctuates daily on my digital scale)
9-12%bf per the calipers
arms 16.25 in flexed
shoulders 50 in
back flexed right in the arm pits 45.25
waist right above the naval 36.5

I carry almost all of my fat in my waist.




Day 1

Did legs/abs today. I have always hated leg days to be honest but I still grind through it but never with the intensity I had today.

I took 7 amp02 preworkout

I started off great with the leg presses and once i hit that last drop set to failure my legs felt it. I did the next exercise. no problem.

got on the smith squat and bam it felt gooid but it was not easy. Hour later and I am still pumped and having a hard time walking up the stairs. Calves are pumped too. Abs feel fine. I guess tomorrow will tell me just how well i did. I know I have a great workout when i am sore the next day.

Not really looking at how much weight i am putting on. that will distract me. I had a hard time hitting the reps but came w/in 2-3 of the reps to do and keep text book form.

The 2 sec rep is not as easy as it sounds and weight has to come down. I was doing about maybe 40-50% less than what i usually workout with.

overa ll i felt good today other than the bitch weight i was throwing up. lol
 
Excellent

all of you will lift less on all of it but in time the weight you will end up using will be impressive, and all under your muscles control.

1000% complete control and discipline.
 
I keep telling myself dont wrry about the weight. Some of the usuals at the gym were looking at me using that little anount of weight. I may not be big but i can push some weight. lol
 
Day 2

chest/shoulders/tris

chest started off easy I got all my reps in with near perfect form and some pain but the good pain. i got to the cable crossovers and was on set 3 and barley made my ten but i did it. I decided I needed to drop down one plate in the stack and hit my 7 with near perfect form. dropped it 25% and hit 9 the last 2 were questionable on form. I woulkd normally stop once my form wasnt where it needed to be but in my head I knew i could get one more with good form. yea right.


Shoulders were fried and still are. i started ff with 95lbs and gpt my 25 and i was already fried. So i did my 15 with the same weight and was still hurting.
added a 5 on each side and hit my 10 but barely. Dropped down to 2 10s and hit my seven dropped a 5 on each side and did 9 to failure i was hurting/burning bad and was a lil nauseated. havent been like then in years. i liked it


tris were good. Towards the 4th set my tris would almost cramp at teh bottom of the rep. i pushed through it and I feel fucking huge right now.

Diet so far today is good. i am at about 130 grams of protien and still have a 12 hour shift tonight to get all my calories.
 
you sounded like you tore it up nicely.

good work

errn247 said:
Day 2

chest/shoulders/tris

chest started off easy I got all my reps in with near perfect form and some pain but the good pain. i got to the cable crossovers and was on set 3 and barley made my ten but i did it. I decided I needed to drop down one plate in the stack and hit my 7 with near perfect form. dropped it 25% and hit 9 the last 2 were questionable on form. I woulkd normally stop once my form wasnt where it needed to be but in my head I knew i could get one more with good form. yea right.


Shoulders were fried and still are. i started ff with 95lbs and gpt my 25 and i was already fried. So i did my 15 with the same weight and was still hurting.
added a 5 on each side and hit my 10 but barely. Dropped down to 2 10s and hit my seven dropped a 5 on each side and did 9 to failure i was hurting/burning bad and was a lil nauseated. havent been like then in years. i liked it


tris were good. Towards the 4th set my tris would almost cramp at teh bottom of the rep. i pushed through it and I feel fucking huge right now.

Diet so far today is good. i am at about 130 grams of protien and still have a 12 hour shift tonight to get all my calories.
Click to expand...
 
exciting, I sort of enjoy being a day behind, it's nice to look at what everyone else has gone through and what I'm going to go through tomorrow.

nice work. =)
 
i forgot to add that those cable fly's are what bring it all together:)

enjoy it but really envision your pecs doing all of it, as it will lead to them being truly impressive.
 
I envisioned them falling off. lol i am laready sore after only doing them roughly 8 hours ago. I am getting my protien in but did cheat at work here cause it was pizza night. oops I fucking love pizza.
 
dont worry about bitch wieghts ern, cause your the only one in the gym that wil l be geting results

ps: you look huge in your avater lol,

peace
 
day 3

got off of work at 715am went straight ot the gym

i love doing back I always have.

I hit all the exercises and close to rep max. I will just have to adjust the weight lighter next time. Trying to figure out how much weight you need to use to get 25 reps and get the most out of the exercise is not easy.

My biceps are giving out way to soon. They are getting a painful pump. I am on testosterone enanthate 500/wk, Anavar - oxandrolone - 40/day and Winstrol - stanozolol 25/day oh yea and half way through 400mg of Deca-Durabolin - nandrolone decanoate - /wk.


I felt huge as shit after this workout!!!
Is there a way to take stress of your bi's, I was pulling down with my back and feeling the contraction but the bi s just give out.
 
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The day after.


I feel sore. My legs are still sore, my chest is sore and my traps are sore. some people hate that sore feeling but I feel it means i did something good. I dunno. I feel fucking huge. I know I have not put on mass in 3 days but I feel huge. LOL
 
I know. I cant wait until I have to buy new scrubs cause the ladies are ripping them off. Im kidding. I want my girl to rip them off
 
day 4 is a day of rest. i coming down with a chest cold. I hope it is only a one day thing.
 
errn247 said:
Is there a way to take stress of your bi's, I was pulling down with my back and feeling the contraction but the bi s just give out.
Click to expand...



Personally, I have found that putting on some wrist straps when fatigue sets in, helps me focus on pulling with may BACK and not my BIs...


I know some of you guys might think it is pussy to use wrist straps for lat exercises... I have personally found it allows me to focus on pulling with my LATS since I can take my mind off having to GRIP the bar and I can just concentrate on PULLING the bar... Make sense?


Please let me know if this helps.
 
I have been meaning to buy some to help. Thanks BRR. ill look for some tomorrow.
 
Day 4

I was not a 100% getting over an upper resp infection

This full body day 4 was the hardest so far.
i was only able to do 4 sets and no cardio i thought i was guna vomit. not because of the exercise but my stomach was just off.

bent over rows i di 60 for 25
70 for 25
80 for 18
80 for 15
push up i maxed out o all 4 with no problem

i used this squat machine where it sit on your shoulders in the upright position and the platform curves up.

90 for 25(very difficult)
90 for 18
90 for 15
90 for 12

side lats
17.5 for 20
17.5 for 15
17.5 for 12
15 for 15


shrugs
75 for 25
80 for 20
85 for 18
85 for 15

I did this all in s/s as instructed. My heart rate stayed around 150-160 after each superset. Not sure if it kicked my ass cause it was difficult or because i was not 100% depending o how i feel in the AM I may rest a day or just go in ad do it with lighter weight. i feel better 6-8 hours after the workout like the ifection has worked its way out.

Kept to my diet. I still need another 30-40 or protien. Ill get it in a shake cause ill be up for a while.
 
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it will pass fast:)

for the next 2 days you workout dont do any cardio

I dont want to sap your strength is anything is lingering.
 
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I kow it will pass ad I am in it tp win it like i say. I am trustig you ad your principles ad am glad to be on this project.
 
woke up this Am and felt like shit. i was coughing up a lung. I strated eating and rrinking water like it was going out of style. i actually feel better ight now and hope it goes into tomorrow so i can do legs. I missed the workout because of this. I dont wanna get sicker and have to miss work when i go back thursday.
 
give your self an extra day off, and go get some glutamine as it is the prefered source of energy for the immune system.
Also chicken soup as geigh as it sounds works really well if it comes form a Broth Stock.

Leg days are intense and can dig deep into your energy supply which I DONT want if you have a minor bug.
 
Ill give it a shot. Thanks Omega. I hate missing days in the gym especially on my days off from work when I have more time to get in and hit it hard.
 
no prob:)

when a bug is lingering or coming PLEASE never Do Cardio or Legs, its too much of a Systemic shock.
 
would it be Ok to do maybe chest today then hit legs tomorrow or later this week?
 
just do upper body this week, and do only 1 arm Exercise after

ie: barbell curls, and Pressdowns

I still do the same routine and know EXACTLY how far you can go before it starts Tapping your reserves:)
 
Cool. I am going tonight and will add some extra glutamine to my pwo shake.
 
day 1 wk 2

alright i went in yesterday and did push exercises

Machine flat press
25 reps 90lbs
15 120
10 135
7 140
fail 125

low incline db
25 35 got only 20
15 35
10 40
7 45
fail 35

I was fried coming into this. it was a struggle but i met most of the above reps.
still not feeling well but I am about 75% but had to workout

Cable flyes
25 reps with 20 way to easy
15 35 fairly easy
10 50 right on
7 60 burning like a motha humpa
fail 45

smith machine
I forgot the rep scheme so i did the best i could
95lbs for 15 reps
95 lbs 15 reps
105 7 reps perfect form 2 sec up and 2 sec down
105 8 reps
95 10 reps
85 lbs 6 reps

I was hurting good after these. It is amazing how this rep scheme works you so hard

Tricep Pressdown
90 lbs 25 reps damn this felt good
100 lbs 15 reps
110 lbs 10 reps
110 lbs 7 reps
85 lbs 6 good reps

Didnt do the one arm d/t me not being 100% per Omegas suggestion
 
smith machine, for shoulder presses, is that we are suppose to you? how do you like using it for presses? I used Dbs last week.
 
day 2 wk 2

again feeling better but not 100%

i rest anywhere from 30 sec and 45 sec between sets. i follow everything Omega says as far as rep speed and rest times almost to the fucking letter. i wanna say first that I am putting full faith in his philosophy.

I am not kissing ass but his stuff/products are top notch and the way he conducts his self in the other forums has gained my respect and attention.

had to do rows first because the lat pulldowns were used or broken.

Hammer rows

25 reps 45 lbs each arm
15 70 lbs
10 90
7 110
failure 80

my back was pumped. I bought some straps to help with the arm pumps and it seemed to help

pull downs had to use the hammer one arm pulldowns because again soem others were the pulldowns still and taking thier sweet time talking to everyone that walked by.

25 reps 90 each arm felt good biceps were burning back felt good had to stop at 20 reps biceps cpuldnt take it anymore

15 reps 110 got the full reps but biceps pumped up. I know I am using good form I can feel it in my back too

10 reps 125 each arm

7 reps 145
failure 115

Shrugs (I love these by the way)
65 25 reps could have done more
75 15 reps
85 10 reps
90 7 reps
75 failure

side lats

12,5 for 25 reps right on llast rep was near perfect form
17.5 15 reps could have done 20 lbs i think
25 lbs 10 reps felt good and pumped
25 lbs 7 reps
12.5 failure all the other dumbells were being used couldnt wait for them to finish

Ex curl bar wide grip
30 lbs 25 reps OUCH!!!!
35 lbs 15 reps
35 lbs 10 reps OUCH!!!
40 lbs 7 reps
30 for failure

I know you said only do one arm exercise per day but i had to do the other

reverse I only did 2 sets though
30 lbs 16 reps I barely got these
25 lbs for 15 reps than I had to stop. I didnt wanna push me being sick anymore

Feel good but I think I am done for the next couple of days. Stayed true to my diet but had 2 pieces of pizza earlier. Small pieces and I count that as a cheat meal. about to grill up some chicken All natural CA chicken nothing added per the label. i am not a big fan of breasts(chicken breast that is) so I am doing thigh meat and some greenbeans or corn. have to see what I have in there.



Is corn ok? i am geussing no because of the carbs right?
 
FriendlyCanadian said:
smith machine, for shoulder presses, is that we are suppose to you? how do you like using it for presses? I used Dbs last week.
Click to expand...


yea he wants us to use the smith machine if your gym has it.

I love it actually.
 
I think I jumped back into too soon. I need to practice what I preach. I am taking the rest of the week off and will hit it back monday. I had to call into work today because I am getting sicker. I usually get sick atleast once a year and it is around this time with all the sick babies and old fuckers coming in. Iam still sticking with the diet and on my way to get some of needtoos goodies.
 
ahh, i forgot that you work in the medical field. that kind of exposure makes getting sick inevitable.

rest up.

i heard from a well respected EF member that chicken soup works best :artist:

errn247 said:
I think I jumped back into too soon. I need to practice what I preach. I am taking the rest of the week off and will hit it back monday. I had to call into work today because I am getting sicker. I usually get sick atleast once a year and it is around this time with all the sick babies and old fuckers coming in. Iam still sticking with the diet and on my way to get some of needtoos goodies.
Click to expand...
 
OOLOLOLOLOL Yea it works great.

I am almost back t 100% I think. I will take sunday off and hit monday and see how I feel. Monday legday will be my test to see if I am back up to par.
 
Dam bro :(

its ok it thanksgivings week anyway, just eat clean and enjoy your self

try to do some psuhups ever other day ( say 3 sets of 20-30) just to keep things in touch
 
Glutamine, Vitamin C(ester C), and a good Multi Vitamin shoudl be STAPLES in yoru diets

expecially the Glutamine as it is the preferred energy source for the immune system
 
Does it matter what type of multivitamin? I've never purchased one so I'm pretty confused on what to get. I was thinking of maybe trying the animal pak, but since I have no previous history with multivitamins, I am unsure what is actually good.
 
Self-Inflicted said:
Does it matter what type of multivitamin?
Click to expand...

Yes believe it or Not the best I have used thus far that ACTUALLY works lol

Is Costco's "kirkland brand" which is for old people called "Mature" lollol


I picked it do to it being a more balanced profile and with what feels like actual BIO-available ingredients UNLIKE GNC's brand
 
Alright day 1 of this week is my first day back after getting over being sic or almost over it I should say.

I will post up weights later as my log is in my bag in the car.

I must say that I could see the veins in the tear dro[ on my legs today. this is the first time I have seen them pop out like they did today. The one that runs up the inside of my calves(soon to be cows) were showing rather nicely today too. I was able to complete all my sets and hit just about all of my reps. My calves are still pumped and weak. my legs are just jello now. i will be sore tomorrow. I love it.
 
I once again left my numbers in my car. i keep a little spiral notebook of my weights so i will be able to look back and see what i did as far as weights so I can add more each or every other week.

Day 2

This is by far the best work out yet. I still get that painful pump in my biceps even with the straps. My FA are fine now. I felt huge walking out. My arms were fried by the time I got to the reverse camber curls. I could only do about 15-18 reps with 30lbs on the first two and dropped down to just the bar 25lb and got 15 on the last two. I know I didnt hit the numbres but that is the lightest bar in the gym.
 
day 3 was chest and shoulders and tris

Great pumps but to be honest today i had to force myself to go and force myself to finish. Still a great workout over all.
 
I am taking thanksgiving day off from training. i never relly pig out on this day so diet wont be a problem. I am however gunna tear up some stuffing!!!!!!!!!!
 
errn247 said:
day 3 was chest and shoulders and tris

Great pumps but to be honest today i had to force myself to go and force myself to finish. Still a great workout over all.
Click to expand...


thats wierd we had the same day Yesterday:)

SAME workout and same issues :evil:

lol
 
Atleast I know i am not alone lol
 
oj i did chest shoulders and tris because the leg machines were either broken or a line had formed.

Felt goo today but my numbers werent as hi as last week. i think I may have added incorrectly.

Flat press
4th set- 110 7 reps

DB incline
4th set 55lbs

cable flyes

4th set 75 for a full seven. This was not easy. The very last rep was a struggle and every vein in my head was popping out.

Smith

4th set 110lbs

push downs 130 4th set

cardio 10 minutes.

Felt fine after. actually felt like I wasnt tired. I took only 6 AMP02. i still felt huge walking out.

I hit the steam room after and a cool shower. that felt goooood!!!
 
Hi Ern:)

1) no need to track Flat #'s just "do it" on that exercise

2) Try to Start upping your Incline to 65's

3) Your doing really well on the Smith I would say for now stick at that Weight and make the exercise harder by increasing reps.


you will see this kinda feedback form me as you guys near Phase 2, I am attempting to "balance" all of you out with certain level of strength
 
Ill try to up it to 65s.

Cant hit the gym today d/t work. i will go by after work and hit hard.
 
Go BOSOX!!!! I love the sox but not real fon of the pats right now. I am a cowboys fan so yo uknow why.
 
Leg day

I really hate this day and always have.

smith squat 120 for 7, (like jello)

seated calf 95 (felt good but barely got the 7

leg presses 4 set 245+whatever the machine weighs by itself. I am guessing 45 lbs so i hit 280 for 7. OUCH!!!
 
OMEGA said:
Nice Ern

what do you hate about leg day in particular?
Click to expand...


Walking out of the gym. lol Makes me nauseated. I have tried just about every trick in the book that I have and nothing. I get light headed sometimes and it just drains me. i still get in thier and do it and hit it just as hard as my other body parts.
 
Once again teh leg press i like was in use and had 2 guys waiting.

wk 5 day 1
db incline i did the 65s like you told me and only got 5. the 5 th rep was hard.

cable crossover 80 for 7 neede to go down to 75 or 70 for better form

smith press 115 for 7 and my shoulders were fried. I am up from 105 last week if my memory serves me right.

tricep pressdown

140 for 7 felt good.

I did 18 minutes cardio. i did the eliptical machine. My legs were burning and my average hr was 150-160. got as high as 180.

i am gunna try and go in at a different time tomorrow to do legs. i hat eleg day the day of but always glad i did them the next day. maybe because I know I dont have to do them for a while. lol
 
wk 5 day 2

leg machines back up and running

lep press 330 on my 4th set. i got 7 out of it.

squat 135 for 12

calf 100 on each side. ill have to get my book out of my car tonight I may have had more. ill eidt if i did

Walked out not feeling to jello legged today. i still stumbled but not like i normally do. it felt like i had a bog increase in strenght today.
 
when i was squatting and doing the calf raises my legs and calves ere pumped to no end. I coulde see the vein from the top of the tear drop go down under the knee and pop back out just underneath and to the right and run down the inside of my calf to my ankle on both legs.

The vein on my biceps now are just always out. The ohter nurses see my arm and wanna practice IVs. hahahah Not just No but Hell NO.
 
day 3

pulldowns
170 for 5

hammer rows

145 7

cambered curls
70-7

shrugs

i read somewhere not to go over 80 so i stopped at 80 for 7. it was easy
 
Now it time to start slowing the reps with NO cheating

Basically make it harder and harder as you get stronger and stronger:)
 
Ok will this make me go down in weight if i go slower. Just wondering so I know not to pick up the same weight and only get three reps.
 
slow it down by maybe .25 of a second

nothing too different but ENOUGH to make a difference

I think the fact you can curl 80 on a bar so easily is pretty cool bro

In Level 2 you going to be adding a Bicep Exercise as well :)
 
I did 70 and did shrugs wih the 80's
 
70 is still good

80 is Plenty For traps

you WILL see why in level 2

your doing GREAT just in line with what we are doing

its only been 4.5 weeks

results will start compounding more and more
 
Incline DB

65 6 reps

crossover
70 for 7 reps felt better than the 80 i did last week
press down, I slowed down the reps and got 7 reps with 90 lbs
 
i slowed down my reps on almost all exercises and can really feel it right now. much sorer than normal. I love it.
 
excelllent

then when you add those supps:

Creatine
Luecine
Glutamine

your literally going to have you muscle start busting through your skin

literally ( on or off its a massive tool)
 
day 2

one arm rows

100 and did the reps real slow for 7. I made sure to really really focus on the contraction more than I had been in my back. the pump was fucking intense.

shrugs

75lbs for 7 and really squeezed and held it at the top. felt good. this made getting number 7 a lil harder.

bicep curls

I only did 60 today but again slowed down the rep and really focused on the movement. Wore them bitches out. it will be hard to pleasure myself tonight, but i think i will find a way.
 
by the time I get to Biceps I notice some days I can lift the world some times about 25% less, go on instinct on these, because biceps already got pre fatigued by doing Back:)
 
SugarTits said:
day 2

one arm rows

100 and did the reps real slow for 7. I made sure to really really focus on the contraction more than I had been in my back. the pump was fucking intense.

shrugs

75lbs for 7 and really squeezed and held it at the top. felt good. this made getting number 7 a lil harder.

bicep curls

I only did 60 today but again slowed down the rep and really focused on the movement. Wore them bitches out. it will be hard to pleasure myself tonight, but i think i will find a way.
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you are too funny man. i'm enjoying your log, making a lot of progress.
 
well my girl is due in 3-4 weeks and is worried that it may come early.

I told her it has always come early. lol
 
Im still hitting the gym just havent had time to post a lot in here. I did look at my back again last night and I am loving it!!!!!!!!!!

my shoulder heads are popping out, my arms are looking bigger. Just had a hottie at work the other night tell me the same. Sure she was on morphine and other narcs but she still said it DAMN IT!!!!
 
Phase 2 so far is awesome. i did chest abd arms yesterday and back and shoulders today. Well actuall i did chest/arms 2 days ago and I am still sore. The pump was fucking awesome.

My back routine was rushed d/t gym closing at noon. i still got it all in and once again feels awesome.

Thanks Omega!! I can see how phase 2 brings on the size.
 
oh yea taking them twice a day with some lipoflame. i am going to clean my diet little more after the hoildays. am gettng my protiensand carbs like you say but here lately with the holidays and girls bringingsweets to work ihave been eating too many. oops. but after today i will get backon track.


merry christmas to all
 
ok here are my lifts for this week.

flat press 100 each side slow even reps. I felt the squeeze with every press

cables stopped at 65 and focused on the pump

barbell curls stoped at 70 for 8 and focused on the squeeze

one arm machine rows

95 each side focused on the rep

smith overhead press 115 for 7 it was hard. i cheated a little on the last 1-2 reps.

I felt huge after each workout. Il hit legs either tomorrow AM or before going nto work tomorrow night
 
Keep it up

your adaption curve will be higher now so thing will flow in less then 2 weeks like a machine, Go FOR PUMP and feel, and ownership of those reps.

if you ever have to do a PR you will blow past others, do not underestimate how strong you getting.
 
oh yea i meant to ask about something. i have noticed then when i do my cadio after the wo my quads cramp something serios so i have started to do it at the beggenning. is this ok.

i am typng this on my phone so sorry for the typos.
 
Ok sounds good ill give it a try.

My lifts are going great right now. i am feeling stronger than ever to be honest. Ill post up some more weights here soon and more pictures in a few weeks.

Everything is going great. My midsectin is looking better too. Still cant see ABS w/o flexing them.
 
1tight_tl said:
How far into the program are you so far?
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I am on about week 8.
 
sorry sir. I am still on board. Ill get all my weights and post tonight. I am hitting it hard as hell. My arms are at 16 3/4 from the 16 in when i started. My abs are looking better than ever when flexed. back is swelling up. Ill [post them tonight. Sorry sir.
 
SugarTits said:
sorry sir. I am still on board. Ill get all my weights and post tonight. I am hitting it hard as hell. My arms are at 16 3/4 from the 16 in when i started. My abs are looking better than ever when flexed. back is swelling up. Ill [post them tonight. Sorry sir.
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Sorry I havent updated here lately. My most recent workouts

hammer chest press
4th set 2 115 on each side for nice and slow controlled reps of 8. I feel pumped like a mofo after

One arm hammer rows

125 for 8, i end up cheating on the last 2-3 reps but my back is blowing up fasted than it ever has

barbell curls

70lbs for 8 reps. I know I can do more but it hurts my wrists to go over 70. So I do them with full contraction and I am pumped

military presses smith machine

i decided to try adding more weight than i usually would

5th set I did 135 for 7 reps. Last 2 reps i struggle but i get that shit up. It isnt a lot of weight but after doing it the way Omega says it is a shit load of weight.

Legpresses

doing 350 for 8 reps. My legs are jello!!!!!

cable flyes

I have stopped at 65 lbs and slow my reps down when it gets too easy.

The past 2 sessions have been less that enjoyable. My life is about to change big time in about 8 days when my little girl girls comes and i am just realizing it and a little nervous but more excited. I am off to the gym now.

Take care guys and sublime is gay. just saying. :qt:
 
today on leg day I decided to see if i can do more weight. DAYUM!!!! is all I gotta say.

New guys the lighter weights may seem like bitch weight but wait until you in wk 10 or 11 and see just how strong you really are. I did 4 plates on each side for 12 reps today on the leg press.

I think that is around 400lbs for 12 reps. that is a lot for me I am unsure how strong yall are prior to starting but you will be stronger after.

I hate leg days too cause of the nausea it creates for me but i still do it. My calfs are getting stronger too. I love it. I bet if i wanted to i could squat 315 for 8 reps and still feel like i could do more.


Thanks Omega for letting me be in the first group.
 
SugarTits said:
today on leg day I decided to see if i can do more weight. DAYUM!!!! is all I gotta say.

New guys the lighter weights may seem like bitch weight but wait until you in wk 10 or 11 and see just how strong you really are. I did 4 plates on each side for 12 reps today on the leg press.

I think that is around 400lbs for 12 reps. that is a lot for me I am unsure how strong yall are prior to starting but you will be stronger after.

I hate leg days too cause of the nausea it creates for me but i still do it. My calfs are getting stronger too. I love it. I bet if i wanted to i could squat 315 for 8 reps and still feel like i could do more.


Thanks Omega for letting me be in the first group.
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Congrats on the breaking into a new weight barrier !!!...So your in week 11? what other changes have u seen?
 
My abs have tightened up I put on 3/4 in on my arms. My back has gotten thicker and broader, my endurance is up. Calves are also bigger. jJust bigger all around. I am not huge as I am around 212 214 but I look harder and a bigger.
 
SugarTits said:
My abs have tightened up I put on 3/4 in on my arms. My back has gotten thicker and broader, my endurance is up. Calves are also bigger. jJust bigger all around. I am not huge as I am around 212 214 but I look harder and a bigger.
Click to expand...

So stoked for you man, that's such awesome news!

would love to see a before and after pic of your arms when this is over! :evil:

keep up the good work bor!
 
Today ws my rest day

Yesterday was back and shoulders
back I did one arms rows with 140 for a slow 8. it was nice I felt the squeeze and pump. always feels good.

shoulder press I did 135 for 8 and i was fried. had trouble with teh drop set but was able to squeeze out 6. felt like shit. lol I love shoulders and back days

side lats I got 30 lbs for 8 could have done more but i did it nice and slow

shrugs 80 lbs is easy but once again i felt the sqeeeeeeeeze at the top

I always take lipoflame preworkout. I am almost out.
 
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