MM107's Bulking/Progress Thread w/ Pics

[mm107]

Great job on the abs! Forgive my ignorance but isn't it dangerous to put a band on your head for abs (just worried about your neck).

When you get comps from other people is just solitifies the progress you have made. I think it is great!

heh, i wouldnt leave it on my head, get it around my head, hands in a ball in front of me. So basically the band is pulling my hands back, wich are on my chin. FEELS good. Really burns!

Thanks bunny! Yea young and dumb and loving it. Yea shes the best thing on the inside, always going that extra mile to make me happy thats why were together, ill basically do anything im my reach, and if it isnt in my reach i sure as hell will try, to do it for her w/o a problem, i gues thats why were stuck to each other lol

DEF will enjoy the day off bunny thank you!

s8n, good luck finding the pic, its not gonna be fun looking through 4,500 posts. lol BUT its DEF Worth it =]

 

[ck2006]

heh, i wouldnt leave it on my head, get it around my head, hands in a ball in front of me. So basically the band is pulling my hands back, wich are on my chin. FEELS good. Really burns!

I am so very confused by your description! but I am sure you know better than me! Have a great day!

 

[mm107]

CK ill break it down for you....

You know the hyperextension machine? Where you lay facing down, lock you feet in and bend over and back up?

Ok, So now im standing by where your upper body would be, i wrap the rubber bands around the feet cushions. Next i pull the band in front of me, so now im standing, with a band around my hands like i described and i bend over(Face to shoes)

You can do it anywhere, dont need the hyperextension machine,

you can put the band around a pole and do it if you like, its just easyier with the hyperextension machine because its supports my lower back more than a pole would.

I know its DEF hard to explain online, pics next time for ya!

 

[ck2006]

CK ill break it down for you....

You know the hyperextension machine? Where you lay facing down, lock you feet in and bend over and back up?

Ok, So now im standing by where your upper body would be, i wrap the rubber bands around the feet cushions. Next i pull the band in front of me, so now im standing, with a band around my hands like i described and i bend over(Face to shoes)

You can do it anywhere, dont need the hyperextension machine,

you can put the band around a pole and do it if you like, its just easyier with the hyperextension machine because its supports my lower back more than a pole would.

I know its DEF hard to explain online, pics next time for ya!

I understand now, sorry first thing in the morning without three my mind doesn't work so well!

 

[mm107]

LOL no problem CK! Keep up the good work GIRL! and wait inst today LEG DAY!

LEG DAY LEG DAY LEG LEG DAY!! GO CK!

 

[mm107]

Yesterday, WAS SUPPOSED to be an off day. Well it was a Bicep + Cardio day lol. I picked up the GF(promised her a physical training session lol) So we went to the gym. She wanted to work arms, so i proceeded to show her what/how to do them. I got into the workout, before i knew it i was curling 90lbs lol

BICEPS:
Standing Curls: 70x10 80x7 90x5 90x3
21's w/ 50lbs: 4 sets of 21's.
Seated Isolated Curls: 20x10 20x10 25x10 30x10(With the 30klbs. I was UNABLE to finish 10, so i spotted the hand up and did some negatives for last 3 reps. Very good burn!
Hammer Curls: 25x10 30x10 35x10 35x10

CARDIO!
Hill Climbing Setting. Ran at 60%MHR. Tried HIIT for a little bit, but the shoes i was wearing was causing my LEGS to burn up, i know its the lactic acid burn so i ran through it, but i wasnt able to go AS HARD. It could also be my legs are tired(Leg day was yesterday)

**Notes**
Felt good doing some cardio. Bulker is ending soon, so im trying to get my Cardiovascular system ready for cutting.

TODAY IS CHEST+TRICEP Day. OH BOY am i going to kill that shit today. Ate nice and big Yesterday Night, also cheated(Made brownies, Amazing, Almost killed half of it, w/ COLD MILK OMG I miss it so much lol. I figured the last couple of weeks on the bulker im gonna not keep it SO Clean, but here and there im going to cheat alittle bit so i can get excess calories in. Dont worry im not talkin ICE CREAM everynight, just if i want a pretzel roll in the afternoon w/ a protein meal im going to have it!

Side Note, Remember that fucko that was 160lbs i said kept acting like he was all big. I was leaving my boys house and he was outside, screaming COCKDIESEL fucking with me, So i went up to him, Told him he was Annoying and to Please get the fuck off my dick. He asked if i was serious and i told him yes, No words exchanged after that lmao. I wanted to knock his head off but he didnt come back w/ any wise comments after he knew i was serious. IM the BIIGER man here(190lbs, hes 160 Wet, IM THE ONE WHO DOES THE FUCKING AROUND NOT SOMEONE SMALLER THEN ME)

Im starting to also see my ABS little more. Crazy since im eating a high number of cals. Guess im burning more thank i think. My size is still growing, and my strenght is still increasing SO I dont mind!

I also encountered a MORON AT THE GYM. Some BIGGG Dude is at the font counter. Hes in his 40's atleast Maybe 50. Hes sitting there talking to the counter guy and the counter guy is like listen to this guy he knows his stuff.

So they guy orders a redline warm, because he says the ice cold kills digestive enzymes in the stomach(this is the only part that kinda made him believable, but i still dont know the truth behind this). Then he goes on saying 6meals is Bullshit. Its unreasonable, unneccessary and a waste of food and money. Then he goes into nutrition, and says i want to see 1 person who has lost weight and bulked up w/ excess protein and 6 meals a day. Im laughing the whole time, so he prob thinks ima "normal" gym goer. So he asks seriously if i knew anyone who ate 6 times a day high protein and made good gains. I REPLIED "ME". Conversation ended. LOL. There was no WAY this dude was gonna argue with me, all i would have to say is YO, LOOK AT ME, if u think eating like i do doesnt work, then why the fuck was I FAT my entire LIFE untill i learned nutrtion. DUMBASSES, worst part he is HUGE, SO ALOT OF PEOPLE PRob belive his bullshit.

Thanks for reading guys/gals!

 

[*Bunny*]

Side Note, Remember that fucko that was 160lbs i said kept acting like he was all big. I was leaving my boys house and he was outside, screaming COCKDIESEL fucking with me, So i went up to him, Told him he was Annoying and to Please get the fuck off my dick. He asked if i was serious and i told him yes, No words exchanged after that lmao. I wanted to knock his head off but he didnt come back w/ any wise comments after he knew i was serious. IM the BIIGER man here(190lbs, hes 160 Wet, IM THE ONE WHO DOES THE FUCKING AROUND NOT SOMEONE SMALLER THEN ME)

I musta missed this story ... What's up with this brah? No need to be all hardcore with someone obviously not worthy of your time & energy ya know?


Either way, this is your log, and it's a good thing it's here for you to vent in ... and get it out ... sometimes you just need to grin & nod your head...

I hope today is better day ... enjoy the Cheat foods... it will be the last of them in a few days ...

 

[mm107]

I musta missed this story ... What's up with this brah? No need to be all hardcore with someone obviously not worthy of your time & energy ya know?


Either way, this is your log, and it's a good thing it's here for you to vent in ... and get it out ... sometimes you just need to grin & nod your head...

I hope today is better day ... enjoy the Cheat foods... it will be the last of them in a few days ...

LOL i know bunny im not like that! BUT he keeps publicaly fucking w/ me(Withiout being in my group of friends, i ahve plenty of boys that fuck with me hard real hard, but they dont piss me off like this kid does, basically because they are just fucking with me, not competing with me.

Yep, i calmed down preety much after it happend, it was wrong place wrong time for this cat, i just got out of the gym so i was pumped still. See what happens when test is floating around lol.

Yeap, im enjoying them as much as possible, i really miss them, now i remember how i got big lol.

May is coming up, i dont think im EVER gonna go fully cutting. I just like the results of eating and training hard. I WILL Eat less, but more cardio so hopefully it will balance out. Who knows i might go strict cutting diet for 2-3 weeks. just for the summer.

Im really trying to improve my bench.. Does anyone know any good KILLER Tricep Excercises that will leave my Triceps paralyzed?! lol.

I just got done reading the PL forum, and some good shit in there! Most important things needed for benching is Triceps/Chest/Traps. I WANT TO KILL THESE.

I might go and follow Wesides Routine in a little while.

Thanks for the vent bunny

 

[SgtSlaughter]

Im really trying to improve my bench.. Does anyone know any good KILLER Tricep Excercises that will leave my Triceps paralyzed?! lol.

I just got done reading the PL forum, and some good shit in there! Most important things needed for benching is Triceps/Chest/Traps. I WANT TO KILL THESE.

Triceps: Weighted Dips, Skullcrushers, Close grip Benching, "V" bar cable pushdowns...but the real power exercise I think are skullcrushers and plain old benching... focus real hard on activating the tricep muscle... i'm a firm beliver in the mind muscle connection... find an exercise that works for you best and go with it.

Benching: You forgot LATS

 

[*Bunny*]

Benching: You forgot LATS

Lats are hawt ...
Sorry I just had to make that clear

 

[SgtSlaughter]

Lats are hawt ...
Sorry I just had to make that clear

You know where to find them

 

[mm107]

lmao, i actually meant LATs more than TRAPS.

But thanks SRG!

Im going to incorporate Close Grib Benching into my Tricep workout.

Tricep workout

SkullCrushers
CloseGrib Bench
Overhead Extensions
V Bar push downs
DIPS

Thats in my arsenal for now.

Thanks Sarge Long time no come in here glad to have ya post up.
Bunnz, yea really like LATS? GOOD, alot of people i know down, glad to have a normal person around lol

 

[SgtSlaughter]

lmao, i actually meant LATs more than TRAPS.
But thanks SRG!
Im going to incorporate Close Grib Benching into my Tricep workout.
Tricep workout
SkullCrushers
CloseGrib Bench
Overhead Extensions
V Bar push downs
DIPS
Thats in my arsenal for now.
Thanks Sarge Long time no come in here glad to have ya post up.
Bunnz, yea really like LATS? GOOD, alot of people i know down, glad to have a normal person around lol

I LOVE shrugs... hard and heavy up to 405 somedays...haven't gone heavier yet.

Yeah Skullies are great did a drop set of them last night as u can see in my log... I like the cambered bar for them, just a more "natural" feel for me. Go with what works!

Hey... give reverse grip - close grip bench a try too for more variety

Subscribed... I'll be visiting more, you're doing well bro kept at it!!!

 

[mm107]

PIC UPDATES! APRIL 23, 2006.
Weight 193 on home scale.
Friday April 21, 2006 Workout


ALL Numbers are Numbers of Last Set(preety much the last set, sometimes i will do 225x3, then do 205x5 because i just jump in w/ my partner for more reps)


Chest + Triceps

Chest
Flat Bench: 225x3
Flat Bench w/ Green Bands: 145x5
Inclince Dumbells: 80x5

Triceps
Close Grip Bench: 135x5
Reverse Grip Bench:125x5
Skull Crushers: 100x5
Tricep Kickbacks: 25x10

We did some other workouts for the triceps since we were really trying to kill them.(just cant remember because it was on Friday)

SATURDAY WORKOUT

Back Day
Deadlift: Did 4 Sets of 309, w/ 5 Reps.
Dumbell Row: 45lbs x 10
Seated Cable Rows:150x7
Bent Over Barbell Row:85x7

Really Killed Back Day I was drained as hell from the DEADLIFTS. Correct form, ass down, pull through heals. Im going to bring in my camera so you guys can check my form.


SUNDAY WORKOUT

BICEPS+ABS(i would have done only abs, but i missed biceps on back day)

Bicep
Standing Barbell curls: 70x10 80x7 90x7 90x5
Seated Concentration Dumbell Curls: 25x10 30x10 35x7 40x5
21's w/ 50lbs: 4 Sets

Abs
Hyperextension Chair w/ Bands: Green Band x 50 (3 times) Blue Band x 50
Leg Lifts in the Royal Chair w/ 3lbs on Feet: 25 reps X 4
Swiss ball work: 25 to right oblique, 25 to left oblique, 25 crunches X 4
Leg Lifts holding Partners Ancles while he throw my feet back down: x 2
Torso Chair: 100lbs x 15 Four Times

Really Killed Abs!

Hey guys/gals! Finally got some more pics up again. Last pics were about 2 weeks ago. Here are some Pics!

MISC PICS W/ Shirt

Chest Shots:

Right Bicep

Left Bicep

Back

Legs

Stupid Pose(pointing at my iguana, but hes higher then the pic)

Thanks for any input on the thread! Really appreciate ALL the comments/criticism/etc.

 

[BiggT]

You look good, man. Lean and solid with good size, especially the quads.

Nice work on the deadlift, I think your body will respond well to the volume, plus you're young enough that recovery will be no issue.

With the tris, I missed your bench post a page or two ago....with my workouts, I like one solid eercise with plenty of volume, for example, 5 or 6 sets of either close-grips, or reverse grips or dips, just one movement, but make it count, and then you can do 1 extra thing if you want (it is totally unnecessary) but mentally if you want to leave the gym with your tris feeling blown up, some higher rep skull crushers or pushdowns are okay as long as they don't tap into recovery for the stuff that really counts (your pressing).

Also, if you want a big bench, a thick, strong upper back is a must. The deads are great, so are shrugs, and row your ass off, but I would scrap the cable rows, they really just like trying to cram 10lbs of shit in a 5lb bag, totally unecessary. I'd do one type of row (barbell is best) but stick to one type of row and get good at it, your back has no choice but to grow. A good thing to shoot for is to get your barbell row up to 80% of your flat bench or better.

Great work though.....did you decide on whether or not you're cutting. If you want my opinion, you're lean, definitely lean enough. If you want ab veins and the like, then you do what you need to do.....but I think you're plenty lean, and you can maintain this bodyfat and consistently make strength gains and continue to grow muscle.

 

[mm107]

You look good, man. Lean and solid with good size, especially the quads.

Nice work on the deadlift, I think your body will respond well to the volume, plus you're young enough that recovery will be no issue.

With the tris, I missed your bench post a page or two ago....with my workouts, I like one solid eercise with plenty of volume, for example, 5 or 6 sets of either close-grips, or reverse grips or dips, just one movement, but make it count, and then you can do 1 extra thing if you want (it is totally unnecessary) but mentally if you want to leave the gym with your tris feeling blown up, some higher rep skull crushers or pushdowns are okay as long as they don't tap into recovery for the stuff that really counts (your pressing). I Like to feel my tricpes explode, except i really dont get them to that point, i try, but after 5 mins, they seem to feel normal again, nothing like failure like the biceps or shoulders,etc. Just started really doing close grip bench, as well. Def will mix them up(reverse grip & close grip), but i want to hit the DIPS EVERY workout, DIPS do burn me out, i can still only do Bodyweight Dips for 10. Im prob gonna throw on a 25lb weight today see how i do. Ill need another 2-3 weeks. To really get my triceps caught up.
Also, if you want a big bench, a thick, strong upper back is a must. The deads are great, so are shrugs, and row your ass off, but I would scrap the cable rows, they really just like trying to cram 10lbs of shit in a 5lb bag, totally unecessary. I'd do one type of row (barbell is best) but stick to one type of row and get good at it, your back has no choice but to grow. A good thing to shoot for is to get your barbell row up to 80% of your flat bench or better. I Read on the PowerLifting Forum that Bench pressing affects your Triceps,LATS, PECs in that order, i never knew that the LATS were important as they are. Just started throwing serious LAT work into my regimine, hopefully my bench jumps too. Only really started hitting LATS Last workout, so gimme 2-3 weeks to really get them caught up.
Great work though.....did you decide on whether or not you're cutting. If you want my opinion, you're lean, definitely lean enough. If you want ab veins and the like, then you do what you need to do.....but I think you're plenty lean, and you can maintain this bodyfat and consistently make strength gains and continue to grow muscle. Still not 100% sure, i know im kinda lean already Thanks for the compliment, but i just love having abs for summer time, so im gonna cut back on the Cals, up my cardio on OFF days. Im not gonna go from 3500 Cals, to 2000, im thinking 2800 MAX. But around 2600-2650. My cutting will have no CHEATS, untill i really crave one, but will be all preplanned serious cutter. Not too long, maybe 2-3 week cutter(wich should be all i need really to get to see my abs.) The only thing stopping me from cutting is the strenght gains im having, still havnt platued toooo much yet, so still pondering. Might be nice to switch things up, go w/ some hypertrophy traing while cutting. or do you think my PL style is still best?

=]

Thanks BiggT Really appreciate it!

 

[BiggT]

Honestly, in my opinion, powerlifting/strength routines (provided they are not in a heavily neural rep range) have always been better for hypertrophy than a true 'hypertrophy routine'. Obviously singles, doubles and triples with max weight aren't the best for hypertrophy, adding considerable weight to your 5 or 8 rep max on a compound lift will grow muscle better than any crazy, overcomplicated routine.

Getting good at a squat, a pull, and a press in a non-neural (anything above 3 reps is non-neural) rep range is as good as it gets for growth if you ask me. You can pick 5's or 7's or 8's or whatever, but pushing those core lifts is what will get you big. If you deadlift 309x5 now, and in 6 months you deadlift 400x5, you will be more muscular, there is no way around it.

However, you need caloric surplus to grow, you don't have to be fat by any means, but you can't be in a caloric deficit and make progress in terms of gaining strength or growing muscle.

With the triceps, I suggested that extra exercise for the mental aspect of feeling 'pumped' when you leave the gym. Really, feeling pumped and blown out are not signs at all of growth, strength increase, or training progress.....it is just a nice mental thing to look and feel swollen. What will get you strong and grow your triceps is progressing in your close-grips. By all means, add weight to the dips, even if it knocks your reps down to 5's, build them to 10's again, then add more weight, and repeat.

 

[mm107]

BIGTT thanks for the help bro very good info.

Calories in vs calories out for cutting. Thats why i want to be on the bear minimum of a suprluss for cutting so i can still grow alittle. It all depends. My pics show change from last 2 weeks. Maybe stay at high calorie, and throw in ECA stack? Just fishing for ideas now.

 

[Tweakle]

2nd what Mr T has to say, thats a great post and that's the core of my training.. And strength based training is so much more satisfying than any other type

 

[BiggT]

BIGTT
Calories in vs calories out for cutting. Thats why i want to be on the bear minimum of a suprluss for cutting so i can still grow alittle. It all depends. My pics show change from last 2 weeks. Maybe stay at high calorie, and throw in ECA stack? Just fishing for ideas now.

I am not the most scientific guy out there with diet, I kind of know myself and have a good guage to guesstimate what I'm doing. Here is how I'd cut....

I'd cut out ALL sugar, no more simple carbs. I'd eat as much green veggies, beef, chicken, and fish as I want. My carb sources would be oats, sweet potatoes, brown rice, whole wheat pasta. The only thing I'd drink would be water.

I don't get fancy with training overhaul and all sorts of goofy cardio that will kill all weightroom progress. What I do is add in a morning session of LIGHT olympic lifting/situps/back hypers with absolute minimal rest between all sets, then I do my workout in the evening. I sprint once or twice a week after my squat workout, or I will throw around the shot if I have access to it through my friend who coaches HS track.

Before the AM session I have a whey shake with water and a serving of oatmeal......then I eat eggs and more oatmeal post-workout.

This lets me eat a lot of food, and the lack of long, slow, muscle eating cardio lets me still train at a hard level. I wake up at 5 to do the AM workout, then I train again after work, so I pass out by 9 or 10 PM and this keeps my social life and opportunities to fuck up my diet to a bare minimum, lol.

 

[nelmsjer]

^ ^ ^ BiggT = monstrously intelligent

mm107, I have been absent from your thread quite a bit, and we can get into more details if you'd like, but I really want you to consider something...

You're 19, and you have more testosterone now and over the next 5 years than you will ever have for the rest of your life. I want you to look at BiggT, because he is an unbelievable example of someone who started training right from the very beginning. He was one of the lucky ones that was taught from day one that the keys to success are big, nasty compound lifts done multiple times per week, married with a diet of excess calories and lots of protein and food.

Please check out Madcow's website. Read EVERYTHING, if you haven't already. And I'm serious...read the whole damn site. To not do so is foolish. You can't fail with a program like that. It is not one that you'll use forever, but it is one of those that you will go back to over and over again, perhaps cycling with some higher rep protocols for a few weeks or emphasizing neural aspects for a few weeks. The principles you'll learn there are worth more than every single dollar you or I have spent on supplements and muscle crap magazines.

I can't tell you how much I wish I had been introduced to this when I was your age, or even younger. You literally have no idea. Go check it out, and then let us know what you're thinking...

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

 

[*Bunny*]

PIC UPDATES! APRIL 23, 2006.

Stupid Pose(pointing at my iguana, but hes higher then the pic)

Nice mm
Great advice here ... I must say, GREAT guys on EF... props to all of you, really

Have a great week ... mm... I'm so busy right now have to check back, re-read and see if I can offer anything that wasn't already said ...

And YES.. lats are yummy ... just ref: my sig or log for updated pics

SILYB

 

[mm107]

^ ^ ^ BiggT = monstrously intelligent

mm107, I have been absent from your thread quite a bit, and we can get into more details if you'd like, but I really want you to consider something...

You're 19, and you have more testosterone now and over the next 5 years than you will ever have for the rest of your life. I want you to look at BiggT, because he is an unbelievable example of someone who started training right from the very beginning. He was one of the lucky ones that was taught from day one that the keys to success are big, nasty compound lifts done multiple times per week, married with a diet of excess calories and lots of protein and food.

Please check out Madcow's website. Read EVERYTHING, if you haven't already. And I'm serious...read the whole damn site. To not do so is foolish. You can't fail with a program like that. It is not one that you'll use forever, but it is one of those that you will go back to over and over again, perhaps cycling with some higher rep protocols for a few weeks or emphasizing neural aspects for a few weeks. The principles you'll learn there are worth more than every single dollar you or I have spent on supplements and muscle crap magazines.

I can't tell you how much I wish I had been introduced to this when I was your age, or even younger. You literally have no idea. Go check it out, and then let us know what you're thinking...

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

Thanks Nelms. Very True! Thanks for the madcow info. I have read his program before, but didnt quite understand it too much. I will actually go-over and re-read everything i can. Do you think Single Factor or Dual Factor will benefit me more? I feel that DF Will(Mentally).

BigTT is like an open book of information and im lucky he is posting to help me out!

My diet is good/great when it comes to nutrition. So calories are never a factor.

Nelms, you are totally right about principles being the #1 thing to learn, that and Form i really try to get down pat before i start worrying about big weight.

Going To Really READ the 5x5 and come up w/ a routine, ill post it up and have it critiqued. Thanks guys/Gals!


Bunny, you like the bunnies i left ya =] I can tell you love my pose, i might use that in a show if i ever get there lmao. Yea, from your logs we all can tell you have been a busy bunny lately, thanks for stopping by! I def will check out ya pics!

Thanks everyone!

 

[nelmsjer]

Honestly, Single Factor...when you slow down on it, let us know, and we'll throw out a few suggestions...

 

[mm107]

Will be reading up on SF method 5x5. Ill make sure to ask for some help if i cant figure it out. I will def love to try the 5x5 method once i stall a little bit.

In order to mix it up as well, i would like to take MMA classes, or marine style fighting classes. CloseQuarterCombat =].

 

[scorpiogirl]

Nice mm
Great advice here ... I must say, GREAT guys on EF... props to all of you, really

Have a great week ... mm... I'm so busy right now have to check back, re-read and see if I can offer anything that wasn't already said ...

And YES.. lats are yummy ... just ref: my sig or log for updated pics

SILYB

HA HA - love that pic!

Haven't read thru your log yet.....but I'm getting to it here in a few.....

 

[mm107]

You must spread some Karma around before giving it to scorpiogirl again.

I got way better pics that one, but that one was "clean" enough to openly post it lol

Thanks scorpio!

 

[Stacemranger]

PIC UPDATES! APRIL 23, 2006.
Weight 193 on home scale.
Friday April 21, 2006 Workout


ALL Numbers are Numbers of Last Set(preety much the last set, sometimes i will do 225x3, then do 205x5 because i just jump in w/ my partner for more reps)


Chest + Triceps

Chest
Flat Bench: 225x3
Flat Bench w/ Green Bands: 145x5
Inclince Dumbells: 80x5

Triceps
Close Grip Bench: 135x5
Reverse Grip Bench:125x5
Skull Crushers: 100x5
Tricep Kickbacks: 25x10

We did some other workouts for the triceps since we were really trying to kill them.(just cant remember because it was on Friday)

SATURDAY WORKOUT

Back Day
Deadlift: Did 4 Sets of 309, w/ 5 Reps.
Dumbell Row: 45lbs x 10
Seated Cable Rows:150x7
Bent Over Barbell Row:85x7

Really Killed Back Day I was drained as hell from the DEADLIFTS. Correct form, ass down, pull through heals. Im going to bring in my camera so you guys can check my form.


SUNDAY WORKOUT

BICEPS+ABS(i would have done only abs, but i missed biceps on back day)

Bicep
Standing Barbell curls: 70x10 80x7 90x7 90x5
Seated Concentration Dumbell Curls: 25x10 30x10 35x7 40x5
21's w/ 50lbs: 4 Sets

Abs
Hyperextension Chair w/ Bands: Green Band x 50 (3 times) Blue Band x 50
Leg Lifts in the Royal Chair w/ 3lbs on Feet: 25 reps X 4
Swiss ball work: 25 to right oblique, 25 to left oblique, 25 crunches X 4
Leg Lifts holding Partners Ancles while he throw my feet back down: x 2
Torso Chair: 100lbs x 15 Four Times

Really Killed Abs!

Hey guys/gals! Finally got some more pics up again. Last pics were about 2 weeks ago. Here are some Pics!

MISC PICS W/ Shirt

Chest Shots:

Right Bicep

Left Bicep

Back

Legs

Stupid Pose(pointing at my iguana, but hes higher then the pic)

Thanks for any input on the thread! Really appreciate ALL the comments/criticism/etc.

Damn brother, you keep good records. I can't remember all that shit about my lifts, I don't write down my lifts. I just remember what I did last time I worked out that particular bodypart.

 

[SgtSlaughter]

I'm bumping BiggT's advice...

EXCELLENT ADVICE

 

[Iron Chin]

Agreed. I hate counting cals/carbs and I like the idea of cardio through the oly lifts so this method seems right up my alley. Thanks Biggt.

 

[mm107]

Monday April 24, 2006

First i want to stop a sec and say thanks for Nelms and BigTT for their input on my Log. Really good advice, from both of you. Thanks! Im def gonna start the 5x5, when my routine stails now, (or end of May). BigTT, agreed with your sense of training, and will be incorporating what you mentioned into my Lifts.

CHEST DAY, was supposed to be Chest + Shoulders, but Chest workout was long/tough so we ended it short.

**So you all KNOW the number is for the LAST REP in my Set, my sets usually are 4 sets. But some excercises like the flat bench i like to get a good warmup before pushing it.**

Chest (BEAT PR for FLAT!)
Flat Bench: 240x1
Flat Bench w/ Thin Black Bands: 115x7 115x7 135x5 65x7 (Did these with a 2s pause on top and botom, competition style)
Incline Dumbels: 90x5
Cable Crosses: 110x7
Decline: This was an amazing decline workout, basically, went till failure each set, THEN, after failure, partner lifted with me, DID Negative, Lifted, DID another Negative. On each Set! Decline: 135x15 145x10 155x5 155x5.
Amazing, havnt felt a pump like that in a while.

I went for 245 for my max, but couldnt quite hit it. Always next week(s). I was close but just couldnt get it passed sticking w/o my spotter. This really pissed me off, but ill get it next week. Guarenteed.

Calories: 3200+
H20 Intake 1Gallon(i know little low)

Today is LEG day for ME. Im going to be squating, but im gonna ATF sqaut, all the way down. I usually box squat and can box squat 310, but i want to hit my legs lowers, so i would have to drop weight a little and see how heavy and how low i can get. If i dont like them, ill go back to my box.

Thanks for keeping updated guys/gals really appreciate the support.

 

[mm107]

Just read i should train my LATS on bench day! FUCK, im a day off! I will start working my LATS w/ Chest next time. Amazing what you can learn just by reading =]

 

[*Bunny*]

Just read i should train my LATS on bench day! FUCK, im a day off! I will start working my LATS w/ Chest next time. Amazing what you can learn just by reading =]

^^ Nice Chest PR for FLAT!

 

[djeclipse]

Congrats onthe 240 x1 pr.

 

[scorpiogirl]

Nice log, MM! Question.....why you wanna' go smokin' bud when you're trying to get dialed in?

 

[mm107]

Nice log, MM! Question.....why you wanna' go smokin' bud when you're trying to get dialed in?

hEY SCORPIO! I smoke bud, it really helps while bulking, but cutting its a son of a bitch, and that takes controll. Right now my cals arent SO Clean, so i smoke TO GET the munchies for dinner after the gym. It gives me an hour after my Postowrkout shake and then go home and devour 2-3 chicken breasts.

I understand, and i found out it raises estrogen, since the reading i have been cutting back, maybe soon it will be a thing of the past.

Thanks for worrying tho scorpio, you care about me! <3
lol

Thanks guys/Gals!

 

[mm107]

Hey guys/gals. How are you guys? Doing well over here!

Calories: 3000+cals

Hit my Legs and shoulders yesterday, OH boy did i HIT THEM HARD!(Legs) Oh yea, and i hit my PR for BOX SQAUTING, NOT ONLY DID I BEAT IT, i crushed it 2X!

LEGS:
BOX SQAUT: 315x2!!
ATF SQAUT(ASS TOUCHED CALF): 135X10 155X10 155X7 155X11 ( Last set, i was going for 7, felt i had another one so nailed it, Spotter told me i had more in me and after each rep he told me i had more, got out 11 tiring reps)
ATF SQAUT w/ Purple Bands: 95x5 95x7 95x7 95x7 (Exploded through each rep to build Speed and to strenghten my ATF sqauts

Shoulders(Went Semi-Light, Tired from Legs i think)
Military Press: 115x7 135x7 135x7 135x7
Shoulder Press on nautilus w/ Small Black Bands Connected: 90x10x 140x10 140x10 90x15
Front dumbell raises: 20x10 20x10 20x10 20x10
Side dumbell raises: 20x10 20x10 20x10 20x10
Shrugs: 380x10 470x7 490x5 490x5

**Notes**
After my 315x2, my back started to twitch on the left side, didnt really hurt untill i got home, its more of a muscle strain. Wierd, second time during my squat the same area hurt me, i know it just strained because it doesnt hurt hurt, its a muscle pulled or something. NO Biggie.

I was suprised i hit my 315x2. I was going for 1. I read on t-nation about sqauting and it had some tips on sqauting, well i think they worked lol. I got on the box, got up first time no problem, Second time, bar moved slowly but i got up. No assistance/No Spot. Also was on the sqaut rack so i had to still walk it out, unlike the mono lift.

My routine right now is somehwat jumbled, since i will be switching to the 5x5 soon, i dont mind having a not so strict routine, i know my basics so since its not broken i wont fix it =]

Thanks for keeping up w/ the Log everyone. Really smart people here offering alot of help!

Also was talking to alot of guys at the gym yesterday, they all kept thinking i was alot older than i was, they said i had too much knowledge at 19. I tell them about EF, so hopefully some show up.

Thanks everyone!

 

[scorpiogirl]

hEY SCORPIO! I smoke bud, it really helps while bulking, but cutting its a son of a bitch, and that takes controll. Right now my cals arent SO Clean, so i smoke TO GET the munchies for dinner after the gym. It gives me an hour after my Postowrkout shake and then go home and devour 2-3 chicken breasts.

I understand, and i found out it raises estrogen, since the reading i have been cutting back, maybe soon it will be a thing of the past.

Thanks for worrying tho scorpio, you care about me! <3
lol

Thanks guys/Gals!

Just bustin' your chops! Seriously though.....MAKE IT a thing of the past!

 

[scorpiogirl]

**Notes**
After my 315x2, my back started to twitch on the left side, didnt really hurt untill i got home, its more of a muscle strain. Wierd, second time during my squat the same area hurt me, i know it just strained because it doesnt hurt hurt, its a muscle pulled or something. NO Biggie.

Stretch it out 5-6 times a day and massage it if you can reach it. Have the gf do it for you if she's around. If it starts "hurting" - hot and cold compresses every 20 minutes.

Keep an eye on that....your 19 and invincible right now, but it could bite you later. Just lookin' out!

 

[*Bunny*]

Just bustin' your chops! Seriously though.....MAKE IT a thing of the past!

^^
The Buns & Scorpian are watching you ...

 

[mm107]

Stretch it out 5-6 times a day and massage it if you can reach it. Have the gf do it for you if she's around. If it starts "hurting" - hot and cold compresses every 20 minutes.

Keep an eye on that....your 19 and invincible right now, but it could bite you later. Just lookin' out!

I know SG, im young and sometimes dumb, but when it comes to injuries im a little sissy. I know at my age i do heal fast, but sometimes its our ego's that heel faster. So yea im gonna take it slow. Triceps today, so the pain shouldnt really be there. Thanks for the concern and keep cracking that whip!

^^
The Buns & Scorpian are watching you ...

I am lucky to have such smart/dedicated people actually pushing me foward, amzing in this world of today where everyone is looking out for themselves. Its like having personal trainers, for free =]

Thanks ladies!

 

[scorpiogirl]

I know SG, im young and sometimes dumb, but when it comes to injuries im a little sissy. I know at my age i do heal fast, but sometimes its our ego's that heel faster. So yea im gonna take it slow. Triceps today, so the pain shouldnt really be there. Thanks for the concern and keep cracking that whip!

I am lucky to have such smart/dedicated people actually pushing me foward, amzing in this world of today where everyone is looking out for themselves. Its like having personal trainers, for free =]

Thanks ladies!

Ha ha....I'm 35 - I can say that now!!!

Yah, I love this place too. Keeps me in line!!!!

 

[mm107]

Was going around the forum and im bored, so i read kold killa's last post and he made a comparision chart! so i felt like doing mine! lol

Here ya go!

I DEF LIKE #3 ALOT BETTER. I really did put on some nice size!
Thanks for the motivation everyone!

Couldnt be done w/o you all.

 

[mm107]

Hey Everyone! Log update!

Killed my Triceps Yesterday, basically focused a whole day on TRICEP KILLING.

Triceps:
Lockouts w/ Close Grip For warmup: 245x5
Close Grip w/ bent bar: 95x10 145x10 155x7 165x7
Close Grip w/ bent bar: Started w/ 125 on bar, all 10lbs plate. Droped 20lbs untill i got to the bar, then reloaded bar back to 125. SICK SICK SICK Pump.
Overhead Extensions: 65x10 70x7 75x5 85x5
Skullcrushers: 60x10 70x7 80x5 90x5
Tricep Kickbacks: 20x10 20x10 20x10 20x10 (These cause stress on my shoulder so i go light)
Reverse Pulldowns:60x10 70x7 70x7 80x4
Tricep Pushdowns:60x10 70x7 70x7 80x4

Really killed Triceps. Felt Real good, devoting a whole day to the triceps. Im really trying to improve my bench. I want to hit 250+ Soon so i can be in the big league. But thats gonna take time, so im building my basics up.

My back still little sore. Not too bad, Trying to figure out what to do today. Today should be back day, but i dont wanna deadlift, since i know its gonna affect the spot where it hurts. It might not so ill give it a shot.

Diet was very good yesterday. ALOT of protein and Nice amount carbs!

Im going to be bringing in my camera to the gym so if i do deadlift, you can all see my form.

Thanks everyone!

 

[nelmsjer]

You really want to improve your bench.

You've read madcow's site, by now, I hope.

How often are you benching? Just something to think about...

 

[mm107]

LOG UPDATE!

Hey everyone, feelin real good over here. Still going very strong and proggressing every week. Worked Out BACK Yesterday. Did some nice heavy rowing and deadlifting plus other things.

BACK
DEADLIFT: Did light weight to warm up to 309 x 5. Then Hit my NEW PR of 370 x 1. I did 3 sets of 370x1. REAL Heavy, got it up slow, but i got it. Slighty rounded my back tho, but better form then most. Also completely unnassisted, no BELT. I was told, the belt creates a "false" wall, and it babies the back, so unless im going for unreal weights (500+) ill train w/o belt.
Bent Over Two-Arm Long Bar Row: (weight is w/o bar) 45x10 90x10 135x5 135x
One-Arm Dumbbell Row: 65x10 70x10 75x10 85x7

Notes*
Deadlifting took a while, i was attempting 4 blue plates. (401lbs.) Got the bar off the floor, almost halfway, but couldnt get it up. Just was too heavy for me to keep pulling safely w/o belt. If i had a belt i would have nailed it tho. BUT im training right now w/o one on the deadlift so i dont baby my lower back.

Today is an off day for me. Thank god, i really need one. The last off days i had planned ended up me working out because i just was in the mood. Im gonna eat nice and big today. just to heal up via food.

Also, my back is still hurting, not a major pain but it is dull. This off day will hopefully help it out. Because on SAT im going to bench so it should still have somewhat an off day.

Im thinkin of taking some hydrocodone or ibuprofen. Will either on slow down my muscle recovery? If so wich one? Thanks everyone.

Will keep updated throughout the day!

P.S. I will be bringing my CAM to the GYM on SATURDAY to get my bench press form checked by you people! Thanks everyone!

 

[scorpiogirl]

Also, my back is still hurting, not a major pain but it is dull. This off day will hopefully help it out. Because on SAT im going to bench so it should still have somewhat an off day.

Im thinkin of taking some hydrocodone or ibuprofen. Will either on slow down my muscle recovery? If so wich one? Thanks everyone.

Will keep updated throughout the day!

P.S. I will be bringing my CAM to the GYM on SATURDAY to get my bench press form checked by you people! Thanks everyone!

Have you been stretching the back? :shakingfingeratyou:

I think I remember seeing you were asking about form when benching. Some guy was talking about arching his back? Yah....that's called CHEATING! lol When the weight gets hard for me to push, I'll bring my legs up so my back stays flat to the bench. Keeps the CHEST doing the work. Did anyone ever answer that for you? I can't remember seeing it if they did.......

 

[mm107]

Have you been stretching the back? :shakingfingeratyou:

I think I remember seeing you were asking about form when benching. Some guy was talking about arching his back? Yah....that's called CHEATING! lol When the weight gets hard for me to push, I'll bring my legs up so my back stays flat to the bench. Keeps the CHEST doing the work. Did anyone ever answer that for you? I can't remember seeing it if they did.......

Scoprio!!! YES i have been strethcing it, but its like a dull annoying pain. I can deal w/ it but if i dont have to if i can take the ibuprofen than ill be happy.

Yea, read the how to bench on the Powerlifting forum, i was doing it right. i wont ever lift my back i know thats cheatting. No need to change around form, my ego is strong enough to realize if i cant do it w/ form then i just cant do it!

Thanks for keepin that whip going!

 

[djeclipse]

Congrats on the deadlift PR 3 singles of a new PR weight is pretty good. I agree about the belt, you don't need it

 

[SgtSlaughter]

IMO: Strapping on a belt for 1 rep isn't going to hinder lower back (erectors) development or lackthereof... strap on one and bang out 405!

Where does your back hurt specifically? Spine... muscles... what... and where?

Congrats on the PR's! <-- protein shakes

 

[mm107]

IMO: Strapping on a belt for 1 rep isn't going to hinder lower back (erectors) development or lackthereof... strap on one and bang out 405!

Where does your back hurt specifically? Spine... muscles... what... and where?

Congrats on the PR's! <-- protein shakes

Hey Sgt! Pain in back actually is not on spine, but middle back, off to the left. Just muscle. Felt it pull on the sqaut. Only affects me in certain possitions, but i can tell its a muscle, and if it doesnt go away in a week or 2, then i know i got a problem lol

djeclipse, thanks for the compliment! Took some grunting, but it got up there.

 

[nelmsjer]

Congrats on PRs.

 

[mm107]

Thanks Nelms, means alot bro!

 

[*Bunny*]

Scoprio!!! YES i have been strethcing it, but its like a dull annoying pain. I can deal w/ it but if i dont have to if i can take the ibuprofen than ill be happy.

Yea, read the how to bench on the Powerlifting forum, i was doing it right. i wont ever lift my back i know thats cheatting. No need to change around form, my ego is strong enough to realize if i cant do it w/ form then i just cant do it!

Thanks for keepin that whip going!

For emphasis ...


oh &



on the PR's mm

 

[SgtSlaughter]

Hey Sgt! Pain in back actually is not on spine, but middle back, off to the left. Just muscle. Felt it pull on the sqaut. Only affects me in certain possitions, but i can tell its a muscle, and if it doesnt go away in a week or 2, then i know i got a problem lol.

Ok gotcha... well that's good it's not your spine/vertabra out of alignment... that sucks, I KNOW

It'll go away in time. Have your woman massage it, it will deff. speed up the process

 

[mm107]

She messages me nightly, ive figured out if i really wanted a good message, i gotta messsage her w/o her asking me and i get one 5x better then if just ask =]

 

[SgtSlaughter]

Lucky bastard.

lol... don't take that for granted. I gotta go pay for mine!

 

[*Bunny*]

Lucky bastard.

lol... don't take that for granted. I gotta go pay for mine!

Ditto


$$$ well spent though

 

[mm107]

DEF money well spent!

Thank god mine is free =]
Plus mine ends w/ the happy ending fantasy! lol

Thanks Srgt and Bunny! OH HAPPPY FRIDAY !!

 

[DDizzy]

Hey man...i dont kno me but i use to get on EF alot....it got my into lifting hard...very motivation site with good facts. Im a basketball player so during the season i couldnt go hard or "Kill That Shit" as you would say so i kinda lost motivation

Ive recently got back into it maybe not as into it as i was but its definately coming back. My only problem is i play summer basketball and winter basketball with practices and games pretty much all year. I did gain noticeable size but i guess i just lost interest when i found myself tired during games and practices. Its fine though i got plenty of time. Ill only be 16 in May.


Anyway thats beside the point, Im jus posting because i jus finished reading this entire thread and its truely one of the most motivation things ive ever read. Actualy seeing your progress is very impressive. Keep up the good work man. When i get back into i definately need to keep a log. Seems to make it less stressfull. But what am i talking about stress at 16? Congrats again man keep it up..ill check back frequently...

Haha i have no advice..just compliments

 

[*Bunny*]

DEF money well spent!

Thank god mine is free =]
Plus mine ends w/ the happy ending fantasy! lol

Thanks Srgt and Bunny! OH HAPPPY FRIDAY !!

Lucky bastard ...


Happy Friday to you too! and lay of the weed mm! I want a full report of that diet from this weekend ...

 

[mm107]

Hey man...i dont kno me but i use to get on EF alot....it got my into lifting hard...very motivation site with good facts. Im a basketball player so during the season i couldnt go hard or "Kill That Shit" as you would say so i kinda lost motivation

Ive recently got back into it maybe not as into it as i was but its definately coming back. My only problem is i play summer basketball and winter basketball with practices and games pretty much all year. I did gain noticeable size but i guess i just lost interest when i found myself tired during games and practices. Its fine though i got plenty of time. Ill only be 16 in May.


Anyway thats beside the point, Im jus posting because i jus finished reading this entire thread and its truely one of the most motivation things ive ever read. Actualy seeing your progress is very impressive. Keep up the good work man. When i get back into i definately need to keep a log. Seems to make it less stressfull. But what am i talking about stress at 16? Congrats again man keep it up..ill check back frequently...

Haha i have no advice..just compliments

Hey man, Thanks really appreciate it. Def Keep a log. DEF keep pictures. I understand that you are extremely tired, but w/ a good weight lifting routine, i guarentee your energy levels will skyrocket.

Make sure if you need anything you come back and ask!

right now your body is producing the MOST TEST it will for couple yrs to come, make sure to use this to yoiur advantage.

Thanks for the compliments! Here to help!

 

[mm107]

Lucky bastard ...


Happy Friday to you too! and lay of the weed mm! I want a full report of that diet from this weekend ...

Thanks for the concerns bunny!!! Feels good having a guardian trainer =]

Diet was preety good this weekend. HAD a KILLER Chest DAY.

Weekend fuckups:
Chinese Buffet - Had a killer chest day, and i figured my majore dirty bulker will be ending by 05/01/06. So i had a nice HUGE MEAL. HUGE cant describe how much i ate. I was round like a pregrnant chick. Not too much rice/carbs, but i bet the sauce on all the chicken/beef couldnt be that healthy for me. but im ending my bulker with ALOT OF CALS! BUHAHAH

Coldstone Icecream<~ Biggest Fuckup. G/F had her friend, so she was craving coldstone, i was too so i gave in because this is the last weekend of eating dirty.

That was it. On solid note, i ate ALOT of EGGS. This weekend, was an egg omelet weekend. EGG+Cheese on fajita. Not too much cheese tho, just enough for something different.

Breakfast was good. Only had those 2 cheat meals. I dont know wich is worse, the 4 plates at the buffet or the small icecream.


There ya go! See not too bad bunny!! It would have been better if i didnt finalize what i wanted.

I am going to CLEAN BULK. Nothing DIRTY. No icecream, no candy, no chocolate. No inbetween snacks unless its beef jerky, no pizza at work, not icecream cake at work, no nothing. ALL chicken/Tuna/Beef. Im still going to try to consume 3000 cals of CLEAN FOOD. WICH WILL BE HARD, but i know i can do it.

Thanks for making me make up my mind bunny

 

[mm107]

SAT & SUNDAY WORKOUTS!

SAT.

Chest- NO SPOTTER DAY.
Flat Bench: warmed up untill 225. (225x2) x 10. Nailed some inbetween weights too. Jumped and hit 235x1.
Flat Bench w/ Bands: 95x3 95x3 95x3 115x3 115x3 95x3 95x3 95x3. Right after we Tried to for my MAX of 240. Missed it. Tried 235. Nailed it 1x.
Incline dumbell: 65x7 70x7 75x7 85x5
Incline Fly's: 25x10 30x10 35x10 35x10

Chest was really good. Had no spotter so i couldnt hit failure like i wanted to. BUT still had a spot when i needed. So i did hit failure couple times, especially on the rubber bands. (one of my buddies who works at gym came and workouted)

Also have a video of me doing 225x2. Will post it up on photobucket and show you guys so some1 can critique my form.

SUNDAY
Legs
Sqaut: FULL ATF SQAUTS. Im talking so Fucking deep people look at me like im crazy. Loaded up 205 for Triples. Did about 10 sets of tripples. Then tried for 225 on a full 2 second pause on bottom ATF. Nailed it 1ce. Tried again in 3-4 mins, missed it. So atleast i know i worked to fatigue.

Was sqauting for quite some time. First it started w/ me taking up both squat racks. One for me and other for my GF. She wanted to sqaut so i made sure she had her own rack =](no sense of me loading and unloading 205 each set.)

Notes:
Another guy was doing deep ass sqauts just like me, maybe even as low. We were talking and he told me its amazing that i know to fully go down at my age because im learning it right from the begining. Its true tho, i see people sqauting 300 for quarter squats. Ill take my 225 and FULL ROM the ATF.

Also i finnally figured out what i was going to do about the bulker/cutter situaution.

Im going to CLEAN BULK!
This is cut and paste from my previous thread
I am going to CLEAN BULK. Nothing DIRTY. No icecream, no candy, no chocolate. No inbetween snacks unless its beef jerky, no pizza at work, not icecream cake at work, no nothing. ALL chicken/Tuna/Beef. Im still going to try to consume 3000 cals of CLEAN FOOD. WICH WILL BE HARD, but i know i can do it.

Six Pack Time here i come =]

 

[*Bunny*]

Thanks for the concerns bunny!!! Feels good having a guardian trainer =]

I was round like a pregrnant chick.

I am going to CLEAN BULK. Nothing DIRTY. No icecream, no candy, no chocolate. No inbetween snacks unless its beef jerky, no pizza at work, not icecream cake at work, no nothing. ALL chicken/Tuna/Beef. Im still going to try to consume 3000 cals of CLEAN FOOD. WICH WILL BE HARD, but i know i can do it.

Thanks for making me make up my mind bunny

LMAO @ you lookin' prego .. BEEN THERE ... lolol

You're Welcome

Im going to CLEAN BULK!
This is cut and paste from my previous thread
I am going to CLEAN BULK. Nothing DIRTY. No icecream, no candy, no chocolate. No inbetween snacks unless its beef jerky, no pizza at work, not icecream cake at work, no nothing. ALL chicken/Tuna/Beef. Im still going to try to consume 3000 cals of CLEAN FOOD. WICH WILL BE HARD, but i know i can do it.

Six Pack Time here i come =]

I hear ya on the 6'r ... GOOD LUCK! You CAN do it ... I am eager to see if you can pull this off ...

Lets see the Squat vid ...

 

[mm107]

AHH EAGER as in a nice challenge! lmao. I can do it.

Look what my co-workers ate for the day already that i skipped

Munchkins
Bagels
Pizza

Already and its fucking 2:23. no wonder they look like they do lol.

Thanks bunny!! 6pack will be here b4 birthday (MAY 27th)

I will be doing single w/o session around 4:30. And coming back for cardio...

Im just wondering what to do about Postworkout Shake, Still leave in the dextrose?
Im going to pick up my GF and bring her to run too. So i got some time in between.

 

[ck2006]

SAT & SUNDAY WORKOUTS!

SAT.

Chest- NO SPOTTER DAY.
Flat Bench: warmed up untill 225. (225x2) x 10. Nailed some inbetween weights too. Jumped and hit 235x1.
Flat Bench w/ Bands: 95x3 95x3 95x3 115x3 115x3 95x3 95x3 95x3. Right after we Tried to for my MAX of 240. Missed it. Tried 235. Nailed it 1x.
Incline dumbell: 65x7 70x7 75x7 85x5
Incline Fly's: 25x10 30x10 35x10 35x10

Chest was really good. Had no spotter so i couldnt hit failure like i wanted to. BUT still had a spot when i needed. So i did hit failure couple times, especially on the rubber bands. (one of my buddies who works at gym came and workouted)

Also have a video of me doing 225x2. Will post it up on photobucket and show you guys so some1 can critique my form.

SUNDAY
Legs
Sqaut: FULL ATF SQAUTS. Im talking so Fucking deep people look at me like im crazy. Loaded up 205 for Triples. Did about 10 sets of tripples. Then tried for 225 on a full 2 second pause on bottom ATF. Nailed it 1ce. Tried again in 3-4 mins, missed it. So atleast i know i worked to fatigue.

Was sqauting for quite some time. First it started w/ me taking up both squat racks. One for me and other for my GF. She wanted to sqaut so i made sure she had her own rack =](no sense of me loading and unloading 205 each set.)

Notes:
Another guy was doing deep ass sqauts just like me, maybe even as low. We were talking and he told me its amazing that i know to fully go down at my age because im learning it right from the begining. Its true tho, i see people sqauting 300 for quarter squats. Ill take my 225 and FULL ROM the ATF.

Also i finnally figured out what i was going to do about the bulker/cutter situaution.

Im going to CLEAN BULK!
This is cut and paste from my previous thread
I am going to CLEAN BULK. Nothing DIRTY. No icecream, no candy, no chocolate. No inbetween snacks unless its beef jerky, no pizza at work, not icecream cake at work, no nothing. ALL chicken/Tuna/Beef. Im still going to try to consume 3000 cals of CLEAN FOOD. WICH WILL BE HARD, but i know i can do it.

Six Pack Time here i come =]

GO LEGS GO! hee hee looking good! No junk food for you!

 

[mm107]

Why hello fellow EFer's!

Had a great gym day yesterday. Got really good pumps. KILLED TRICEPS TODAY, SERIOUSLY KILLED THEM. Cutting down, ate all clean yesterday to the point where i was STARVING by my last shake. FEELS GREAT to be not so bloated.

I did Shoulders and Triceps Yesterday. Amazing Tricep Day.

Shoulders
Military Press: 115x10 135x7 145x5 115x7
Front Raises: 20x10 20x10 25x10 25x10
Side Raises: 20x10 20x10 25x10 25x10
Shrugs: 470x10 470x7 470x7 470x7

Triceps
Close Grip Bench w/ reg bar: 135x10 155x7 175x5 205x3 135x10
Skull Crushers: 80x7 90x7 100x5 100x3
Seated overhead extensions: 50x10 60x7 70x7 80x5
Kickbacks: 25x10 25x10 30x10 35x7
Tricep Pushdowns: 130x20.

Also i told yoyu guys i took video on my form of the bench.

I went for 225x1 on the side angle. (Im still getting warmed up to the weight on this one, thats why i struggle a little.)


I went for 225x2 on the side angle. (Breeze, started to warm up so it was easier.) I was doing my Doubles for the Day. Thats why i only hit 2.


Notes: Im going to video my deadlift, so you guys can critique me. I have been getting several comments about my size. In fact couple of the guys who didnt sqaut because they had a bad back, or diddnt deadlift because its bad for the back, blah blah. Well i seen my buddy doing em and i asked why he started, his reply was i seen you and your partner doing it and ur blowing up so i figured you were doing the right workouts. Felt good, just because i got someone else to do a real lift =]

 

[*Bunny*]

mm nice vids

That the gf in the 2nd one? ... She's cute.. but eyes need to be on YOU when you're liftin', not in the mirror

 

[eat big]

That was a long pause on the first one if you didn't intend to do that.


Eat more bro, you've got some size but only food and training will get you there. Mostly food.

 

[SgtSlaughter]

nice vids.... i'm not going to lie... if I was in the gym and saw u on that first lift i would have watched and prolly ran over if u didin't get it up to lockout as fast as u did... lol, had to shrug 315 off some retards chest one day.

The double was deff. much smoother!

FYI: All your pics in ur photobucket are available to be viewed by anyone. Cute woman.

HOLY SHIT... shrugging 470lbs ?!?! wow, nice!

 

[mm107]

Thanks guys! Ya, i know album was public, lol. I dont think any nudes in there so im good. Thanks!

Yea, those vids were when i wasnt So warm. I can hit 3x 225. But the fuckin camera died so i couldnt get the better of the lifts. All the rest of my sets, i exploded through the rest.

I want everything criticised. Only will make me work harder, also will let me look back and see how my progress is.

Thanks bunny, yea she should be looking at me! i actually had her spot me, for the 235 lol.

More vids coming today tho!

 

[mm107]

That was a long pause on the first one if you didn't intend to do that.


Eat more bro, you've got some size but only food and training will get you there. Mostly food.

Ya, i was gonna work on my puase on the bottom. BUT wasnt warmed up good so it was really fuckin hard lol.

Im still eating 3k clean cals/day

EAT BIG, i will be there. Watch =]

 

[mm107]

nice vids.... i'm not going to lie... if I was in the gym and saw u on that first lift i would have watched and prolly ran over if u didin't get it up to lockout as fast as u did... lol, had to shrug 315 off some retards chest one day.

The double was deff. much smoother!

FYI: All your pics in ur photobucket are available to be viewed by anyone. Cute woman.
HOLY SHIT... shrugging 470lbs ?!?! wow, nice!

Thanks SARGE!!!!!

Yea, i woulda watched some1 on the first lift too lol. But hey it happens and i HIDE NOTHING from my fellow EF'ers! lol

 

[mm107]

DEADLIFT DAY COMPLETE!

Crazy Day. Did some deadlifts. and some cardio afterwards.

BACK
Deadlift: 133x3 221x3 309x1 (375x1)x6. Tried 401x1 Almost nailed it. Just couldnt lock out.
Seated Cable Row:120x10 130x10 140x10 150x10
Bent over Single Arm Dumbel Row: 60x10 65x10 70x10 80x10

Since it was deadlift day i didnt want to strain back too much. I will do LATS on Chest day. I wanted to have FRESH LATS for today.



I got all my deadlifts on camera, just dont want to be uploading 8mb files at work. Sorry, i made sure to get one of em up tho.

I also have the attempt at 401, barely missed it, litteraly all i hadda do was throw my hips and i woulda got it, but i need 1 more inch or even less before i would be able to really throw hips and lockout.

DIET WAS REALY GOOD YESTERDAY. No cheat meals/nothing no snacks, nothing,

CARDIO WAS A BITCH. I only did 10min run at 165bpm My max heart rate is around 200. So i was up there. BUT my calves rocked up real bad, both, gave them a good stretch and i was good to go.

 

[mm107]

Bunny pointed out video was pw locked, i removed the pw. It should work now.

Funny thing about that deadlift video, is that it fuckin bounced up after the drop and nailed my shins lol. Watch me hobble.

 

[ck2006]

GO MM GO, I always want to type M&M (mmmm chocolate)

 

[SgtSlaughter]

Nice pull bro!

I envy your gym

Looks like it has some sick free weight areas!

 

[mm107]

yea it really does, very good gym. Free tanning/Free hydro message/Free towel service. Only 450/yr (if u can get hooked up)

Bench press area is in a big room w/ sqaut rack and stuff. Dumbells in a nother room. ALOT of free weights. BUT there is alot of MAchines too. Just he has a great setup with the freeweights so it just blends so well.

thanks sgt! Good to hear the compliment, im waiting on the "your rounded ya back, etc" lines but i tried real hard to stay tight and not bend back.

Thanks again!

 

[SgtSlaughter]

nice... wow... now I REALLY ENVY your gym.... bastards gloating, lol!

Eh, it's not always a bad thing, sometimes it shortens up the pulling distance and once you get it up just you're good. Just be safe with it ya know.

I tried some sumo pulling last night, lol... those are strange. {hands inside feet}

 

[SgtSlaughter]

Compliments of Chambewy in the PL forum:

Sick DL Pull

 

[mm107]

my partner is taller then me, hes wearing the blue on my photobucket, His form is bad, because he just cant get comfortable. He tried SUMO, but he wasnt sure if it was as good as the conventional style. I didnt know much so i couldnt comment on it. When he gets into convential possition his back is just too arched/rounded for the pull to begin with.

 

[SgtSlaughter]

Have him bend at the knees more maybe?... have him practice with light weight to figure out a form that's best for him.

 

[mm107]

i seen that video yesterd sgt. Right before i went deadlifting =] It was def motivational!

 

[*Bunny*]

Compliments of Chambewy in the PL forum:

Sick DL Pull

Dayyum ... Seriously ...

 

[mm107]

Dayyum ... Seriously ...

I know, i loved seeing that and then having to go lift. It was good because i really got pumped up. I wish i could hit half the wieght he did, but he has years on me =]

He is one bad mofo, his form is little off, but he prob has been training that way for years so it shouldnt be a factor now.

Diet for today is still good, just got done eating my steamed chicken/brocchi w/ brown rice.

really good. Hopefully it holds me for the gym. If not ill have a tuna sandwich to hold me off.

 

[mm107]

LOG UPDATE!

Chest DAY! WHOA!

Chest: NAILED NEW MAX OF 245. LAST MAX 240.
Flat Bench: 135x10 185x7 225x3 245x1 205x3 205x3 205x3 135x20 135x15 135x15
Incline dumbels: 65x7 70x7 75x7 80x5
Incline Fly's: 30x10 35x10 35x10 35x10

Biceps:
Seated Concentrated Curls: 30x10 35x7 35x7 35x6
21's: 50lbs then 60lbs for 3 more sets.
Standing Concentrated Curls: 20x10 20x10 20x10

Cardio:
15mins at 7.0 speed. at 170BPM. Really drenched in sweat. Kept it short because im still warming up to cardio. Plus i had a great chest day, so i didnt want to start tapping into my new muscle. Im only going to run 15mins if i workout, on OFF days i will have a nice 30min run + some Boxing.

I was achy and tired from deadlifting day. Probably really shocked my CNS, but i still had the " i can do this weight tired " feel when i was going for 245. i nailed it, no wrist wraps, no assitance. Really good. TODAY is LEG DAY, and i still feeeeeel my legs from my last ATF day. Gonna be rough, but usually when i get there i feel better.

I will be taking Friday and Saturday off, DEF FRIDAY, but SAT is still in the air. BUT even if i have an off day, thats only from the weightlifting, not the cardio, so i will still be there running my ass off...

Also DIET was GREAT YESTERDAY!
Had egg/bacon on everything bagel breakfast. w/ Protein shake in Skin Milk.
Then Tuna Sandwich on whole Wheat.
Then Chicken/Brocholi w/ brown rice.
Preworkout Shake.
Postworkout Shake.
STEAK AND BROCCOLI w/ some potatoes.
Protein Shake prebed w/ 3tbs of fish oil.

The steak was about 1 hr after the gym. OMG it was so fuckin good. Nice RAW and bloody steak, GF didnt finish hers so i helped her out. I LOVE EATING BIG AFTER A GOOD MAX DAY!



Thanks everyone.
P.S. Will have vids of the ATF sqauts for everyone to criticise.

 

[silver_shadow]

Compliments of Chambewy in the PL forum:

Sick DL Pull

wtf? what a fucking beast.... great stuff!

 

[ck2006]

The steak was about 1 hr after the gym. OMG it was so fuckin good. Nice RAW and bloody steak, GF didnt finish hers so i helped her out. I LOVE EATING BIG AFTER A GOOD MAX DAY!

MOOOOOO! I am right there with you!

 

[mm107]

The steak was about 1 hr after the gym. OMG it was so fuckin good. Nice RAW and bloody steak, GF didnt finish hers so i helped her out. I LOVE EATING BIG AFTER A GOOD MAX DAY!

MOOOOOO! I am right there with you!

AHHH mooooooo

gOOTTA love a nice big steak once in a while! Really tatsed so damn good.

Thanks for stoppin by CK.

 

[*Bunny*]

LOG UPDATE!

Chest DAY! WHOA!

Chest: NAILED NEW MAX OF 245. LAST MAX 240. Nice job on the PR
Flat Bench: 135x10 185x7 225x3 245x1 205x3 205x3 205x3 135x20 135x15 135x15
Incline dumbels: 65x7 70x7 75x7 80x5
Incline Fly's: 30x10 35x10 35x10 35x10 Good to know I can do the same/more weight than you here ... LOL ... I know you just killed your chest

Biceps:
Seated Concentrated Curls: 30x10 35x7 35x7 35x6
21's: 50lbs then 60lbs for 3 more sets.
Standing Concentrated Curls: 20x10 20x10 20x10

Cardio:
15mins at 7.0 speed. at 170BPM. Really drenched in sweat. Kept it short because im still warming up to cardio. Plus i had a great chest day, so i didnt want to start tapping into my new muscle.IMHO, & speaking from personal experience, if you are eating enough, you don't have to worry about this as much as you think ... Im only going to run 15mins if i workout, on OFF days i will have a nice 30min run + some Boxing.

I was achy and tired from deadlifting day. Probably really shocked my CNS, but i still had the " i can do this weight tired " feel when i was going for 245. i nailed it, no wrist wraps, no assitance. Really good. TODAY is LEG DAY, and i still feeeeeel my legs from my last ATF day. Gonna be rough, but usually when i get there i feel better.

I will be taking Friday and Saturday off, DEF FRIDAY, but SAT is still in the air. BUT even if i have an off day, thats only from the weightlifting, not the cardio, so i will still be there running my ass off...
Enjoy the day off
Also DIET was GREAT YESTERDAY!
Had egg/bacon on everything bagel breakfast. lol Bacon & a bagel is 'great' ? w/ Protein shake in Skin Milk.
Then Tuna Sandwich on whole Wheat. Why not try a multi grain if you're going to eat bread ?
Then Chicken/Brocholi w/ brown rice.
Preworkout Shake.
Postworkout Shake.
STEAK AND BROCCOLI w/ some potatoes. YUM!!!
Protein Shake prebed w/ 3tbs of fish oil.

The steak was about 1 hr after the gym. OMG it was so fuckin good. Nice RAW and bloody steak, GF didnt finish hers so i helped her out. What is the matta wit this woman ... I'd eat mine then yours lol ... I love steak ... YUM!!! And I blame you for my current craving of Prime Rib ... thank you I LOVE EATING BIG AFTER A GOOD MAX DAY!



Thanks everyone.
P.S. Will have vids of the ATF sqauts for everyone to criticise.

waiting for Vids ...

 

[mm107]

waiting for Vids ...

LOL thanks bunny! NAILED MY PR and loved it, i could have prob hit 250, 255 but i want to make slow progress = real gains.

Yea i consider anything w/ EGG + Protein shake + Carbs good in the AM lol.

I always heard whole grain is better, now will be switching over.

Why u getting at my flys lol, ur a mutant! in a beautiful way! lol, but thanks for covering it up w/ i killed my chest(if ya peep my other logs i guess i sissied out on the flys! Thanks for making me go heavier buns! lol)

Yea im still eating good amount of calories. Def over 2700. Trying to hit 3000, wich i probably am hitting, since its 2700 on paper. So cardio shouldnt really hinder any gains w/ good amount of food right? Because i do eat my Chicken/Brocholi with brown rice about 2.5 hours before the gym. and have a preworkout shake w/o the dextrose these days.

If you would have seen the size of the steak its woulda been hard for many woman to handle, she only left me a almsot little less then half. Maybe she felt bad me eyeing it lol

Guys/GALS, everone does know that the images of me above in the deadlift is a video, not just a pic.

 

[*Bunny*]

Guys/GALS, everone does know that the images of me above in the deadlift is a video, not just a pic.

If you want some honest critique you may wanna post up another "Please critique my vids" thread and keep updating the vids as you go?

Not saying this would happen, or at least in the past I've seen some peeps gettin their PANTIES in a bundle over new 'threads' (usually the random newb questions) ... but there should be no reason to get bashed for starting a thread if you're looking for ways to improve, no matter the forum ...

Maybe try that route?

 

[mm107]

If you want some honest critique you may wanna post up another "Please critique my vids" thread and keep updating the vids as you go?

Not saying this would happen, or at least in the past I've seen some peeps gettin their PANTIES in a bundle over new 'threads' (usually the random newb questions) ... but there should be no reason to get bashed for starting a thread if you're looking for ways to improve, no matter the forum ...

Maybe try that route?

AHHHH WONDERFULL THOUGHT!

 

[djeclipse]

The link you posted for the deadlift video doesn't work. I had to go backwards through the link ot get to the vids.

This link should work.

http://s23.photobucket.com/albums/b377/mm107/?action=view&current=100_1150.flv

I'm not one to relaly comment but the dead looked good to me. Your buddies on the other hand was all rounded back, it looked painful.

Congrats on your bench PR also.

 

[mm107]

The link you posted for the deadlift video doesn't work. I had to go backwards through the link ot get to the vids.

This link should work.

http://s23.photobucket.com/albums/b377/mm107/?action=view&current=100_1150.flv

I'm not one to relaly comment but the deadlooked god to me. your buddies on the other hand was all rounded back, it looked painful.

Congrats on your bench PR also.

I know, thanks for the fixed link!! Ya his form is horrible.
Thanks, i try to really worry about form first.

Thanks DJ!

 

[mm107]

LOG UPDATE!!!

Did Leg+Abs Yesterday, KILLED BOTH!

Was feeling decent, not too bad, but real sore. My calves felt like bricks from the last couple cardio days. So i had to take off from cardio. I figured Sqautting really wouldnt bother the calves so much. I ended up doing 225x3 for 5 sets. For the main sqaut workout. Felt good, considering last week i hit 225x1 only once.

Legs:

• Squats: 45x10 135x10 205x10 (225x3)x5. 135x20 135x20
• Lunges: 30lbs, 10 steps foward to counter, 10 back.
• Hamstring Machine: Actually forgot weight, but just wanted to hit legs little bit extra
• Hip abductor machine: Actually forgot weight, but just wanted to hit legs little bit extra

Abs: One of the best AB days in a while

• Decline Bench Situps w/ Small green band wrapped around the bottom of the bench, and placing them like a schoolbag on my arms and doing resistance situps.
• Royal Chair Leg Lifts
• Swiss ball Work, Obliques, Crunches, Oblique
• Rubber band work on hyperextension bench w/ thick green band
• Machine Work Crunches

Ok, here is my Complete list of videos, i put them on Youtube for complication free video, photobucket wasnt working too well.

Sqauts

• 135x10 http://www.youtube.com/watch?v=moLLJTH4F38 (Side Angle)
• 225x3 http://www.youtube.com/watch?v=ENsltHJHuSY (Back/Side Angle)
• 225x3 http://www.youtube.com/watch?v=muO562RxRiM (Side Angle)

Deadlift

• 377x1 http://www.youtube.com/watch?v=-xCNndhHnmQ

Bench

• 225x2 http://www.youtube.com/watch?v=vBgo6mTq4oc

Ok, so basically i got a video of major lifts. I will make sure when im going for a new max to catch it on camera, i like having something to watch my form when pressing/pulling heavy.

My stomach is coming in slowly, but its coming. I used the bodyfat calipers today and it was 11.5 %. But that was w/ only 1 check point.

Taking time off from lifting today, still going to go in for the run and tanning =]

Thanks everyone!

 

[mm107]

AH Back from a WELL Planned Time off. 3 Days off from weightlifting and 1 day completely off.

Friday:
Went to Run. 30 Mins of cardio. Not HIIT too much, Still breaking in my shins, calves.

Saturday:
AM Run on EMPTY Stomach. FELT Lightheaded at first, but running was fine. Actually ran for 40 mins. Was trying to get into HIIT mode, but the guy next to me was talking to me about how he sees my progress and was asking questions. I basically told him about nutrition so hopefully i started his ass in the right direction. BUT AFTER RUN I WAS DIZZY AS HELL for about 3 mins.
Went home and had 4 eggs on fajita w/ protein shake

Sunday:
OFF - Finally a complete off day. Not a nonweighttraining day, but an actual day off. Felt really good. Felt gulty, but really needed the day off.

Today:
Chest Day. I will be killing it, since i am WELL Rested. I HOPE to hit 250 today. I hit 245 and felt like i had some juice left over. So today my LATS/Triceps and PECs should be fully rested.

Also to note:
Started Clen stack last week. Now up to 100mcg and feeling the jittery feeling. Preety happy to feel something with old clen(bought it while ago but decided no point on using it, but now i can) Also i have read people usually dont feel clen up untill 120-140mcg/day so at 100mcg im very pleased.

Will update Pics this Thursday night/Friday morning. I have seemed to lost some weight, mostly water.

I will also be buying YES. Hope a bottle lasts me a month.

 

[*Bunny*]

Good luck with training today

I wasn't able to watch the other Squat vids at home on utube, only the bucket work'd .. go figure ... Anyway, but the last I watched today ... lol (your boy in background was funny ...)
I hope I don't get hammered for this, but I'd really focus on pushing through your heel & not letting the weight push your forward ... 2nd rep more so than the others ...

It's great you do the vids...

Oh, and if the GF wants to use the YES, better get 2-3 bottles ... seriously ... goes quicker than you think (btw she doesn't look like she needs it anyway ..)

 

[mm107]

ah mY GUARDIAN BUNNY. Yea, When i got my squat criticised, they noticed too that i came up alittle. Will make sure to go flat and tight next time.

Yea, me and my boy are funny we are dumb inside but everyone loves us because we really do push it.

Yea, shes gonna get some YES too. Looks like 2-3 botles is the only way to go. Also is the fat burned permanently gone? or just water sucked out?
Thanks BUNNY!