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MM107's Bulking/Progress Thread w/ Pics

djeclipse said:
What is C&C anyway?
Click to expand...

a place where a small and strange group of people who don't work out post about their imaginary lives to other people, often under multiple accounts.

some of them post pictures of big bodybuilders and pretend that it's them, in the same way 47 year old truck drivers pretend to be teenage girls online to get cybersex.

You should go sometime. They know a lot about lifting as they all have 19" arms and can bench a lot of weight, despite never having time to actually get to the gym :rainbow:
 
Tweakle said:
a place where a small and strange group of people who don't work out post about their imaginary lives to other people, often under multiple accounts.

some of them post pictures of big bodybuilders and pretend that it's them, in the same way 47 year old truck drivers pretend to be teenage girls online to get cybersex.

You should go sometime. They know a lot about lifting as they all have 19" arms and can bench a lot of weight, despite never having time to actually get to the gym :rainbow:
Click to expand...


So so true. =X lol

All can bench 4 plates too =]
 
Log Update!

I had a nice workout yesterday. Biceps and Shoulders. Went light on shoulders, hit the real delts more today. Felt Great!

Shoulders
Military Presses(barbell): 95x7 in the back 95x7 in the front , 95x7 in the back 95x7 in the front, 95x5 in the back 95x5 in the front, 95x5 in the back 95x5 in the front
Behind the back shrugs with barbell: 145x10, 190x10, 235x10, 280x12

Biceps
*Barbell Curl: 45x7 56x1 45x6 45x5
Standing barbell curl w/ 2 green bands hooked up: 45x8 65x5 75x5 75x4
Seated Hammer Curls: 45x7 55x3 45x5 45x3
21’s w/ 60lbs: 1 set | 15’s w/ 60lbs: 1 set | 9’s w/ 60lbs: 1 set
*Used actual barbell. It was crazy hard to balance that damn long bar. Really liked doing it like that. Really felt hard because of the balance factor.


Went light on shoulders because I still got that pain in my shoulders, def just sore from benching, but since I haven’t hit the back of my shoulders too much, I figured this is being caused my a imbalance in my shoulders. So I did my shrug work behind the back as well as some behind the neck presses.

Today is my off Weightlifting day. Will be going for some cardio, the boys want to box today so i'm there. Plus I need to hit up the Stairmaster at level 8 w/ the vest on!

Notes:
My abs are visible. I need to bulk them up more. Really crush them. Treat them like a real muscle group. 5-7 reps w/ the bands. I can also feel my triceps today. Great, haven’t really felt my triceps sore in a while. This weekend I’m taking off, its my bday weekend. Might do some cardio on Sunday, depending on how I feel from SAT.

Thanks for reading.
 
mm107 said:
Log Update!

I had a nice workout yesterday. Biceps and Shoulders. Went light on shoulders, hit the real delts more today. Felt Great!

Shoulders
Military Presses(barbell): 95x7 in the back 95x7 in the front , 95x7 in the back 95x7 in the front, 95x5 in the back 95x5 in the front, 95x5 in the back 95x5 in the front
Behind the back shrugs with barbell: 145x10, 190x10, 235x10, 280x12

Biceps
*Barbell Curl: 45x7 56x1 45x6 45x5
Standing barbell curl w/ 2 green bands hooked up: 45x8 65x5 75x5 75x4
Seated Hammer Curls: 45x7 55x3 45x5 45x3
21’s w/ 60lbs: 1 set | 15’s w/ 60lbs: 1 set | 9’s w/ 60lbs: 1 set
*Used actual barbell. It was crazy hard to balance that damn long bar. Really liked doing it like that. Really felt hard because of the balance factor.


Went light on shoulders because I still got that pain in my shoulders, def just sore from benching, but since I haven’t hit the back of my shoulders too much, I figured this is being caused my a imbalance in my shoulders. So I did my shrug work behind the back as well as some behind the neck presses.

Today is my off Weightlifting day. Will be going for some cardio, the boys want to box today so i'm there. Plus I need to hit up the Stairmaster at level 8 w/ the vest on!

Notes:
My abs are visible. I need to bulk them up more. Really crush them. Treat them like a real muscle group. 5-7 reps w/ the bands. I can also feel my triceps today. Great, haven’t really felt my triceps sore in a while. This weekend I’m taking off, its my bday weekend. Might do some cardio on Sunday, depending on how I feel from SAT.

Thanks for reading.
Click to expand...

You enjoy your weekend, you work hard and deserve it. ice and heat that shoulder! :heart:
 
I will CK!!

GF gave me an amazing rub down and manicure yesterday, I refuse to go to the chinese ladies so she gave me one really relaxed...

i know i know its gay, but if u seen my hands u woulda understood!

I also got this calus stuff. its called Kerasal, it actually softened my hands within 2-3 days of use, so u guys out there doing big pulls, i know ur hands are def screwed up, try some of this stuff!
 
mm107 said:
I will CK!!

GF gave me an amazing rub down and manicure yesterday, I refuse to go to the chinese ladies so she gave me one really relaxed...

i know i know its gay, but if u seen my hands u woulda understood!

I also got this calus stuff. its called Kerasal, it actually softened my hands within 2-3 days of use, so u guys out there doing big pulls, i know ur hands are def screwed up, try some of this stuff!
Click to expand...


you need to callouses on your hands. dont try to get rid of them. they are the mark of a champion.
 
yea, true guys, def right! BUT mine were horrible. I would never tototally rid of them. just get them "semi" fuckable lol. during sex, the rough skin would kill it lol

i didnt totally clear them away, just smoothed them out, BUt they get fucked up the second i lift so i know they are just under soft skin on top lol
 
oh deff... i know what u mean... i even cut mine down a little bit sometimes... yah they get gnarly (sp!?) , they won't go away completly unless u stop lifting.
 
mm107 said:
I will CK!!

GF gave me an amazing rub down and manicure yesterday, I refuse to go to the chinese ladies so she gave me one really relaxed...

i know i know its gay, but if u seen my hands u woulda understood!

I also got this calus stuff. its called Kerasal, it actually softened my hands within 2-3 days of use, so u guys out there doing big pulls, i know ur hands are def screwed up, try some of this stuff!
Click to expand...


Your gay, just joking, silly mood.

Actually I have really bad ones too, but I don't know if they sell that stuff up north. I am still looking for the fat burning products from the AF store here, can't be buying them on line hubby doesn't approve, but no luck.
 
AH, COMPLETE OFF DAY YESTERDAY. FIRST COMPLETE OFF DAY IN A LONG TIME, VERY MUCH NEEDED!

I was planning on hitting up the gym, to get some cardio in, but i realized im in Competition Mode. And needed to REST for the DEADLIFTING COMP today. lol

In fact since i was in competition mode, i even opted to get bonless spear ribs from the chinse food place. it was so good, havnt had them in such a long time!! Figured i would eat big, sleep good so my body can really repair itself for today. I think its going to be taking a beating today.

Got the camera next to me, deleteing some movies so i can catch everyone's heaviest lifts. Its gonna be real fun.

Only bad thing is tommarow is my bday, so i gotta brace myself for some CAKE. lol they bought me cake at work, so ill eat it. Hey "im in competition mode" so i can take in some extra cals this weekend. =]

Bday is Memmorial day weekend, sorry Fellow dieters i must go to the dark side for the weekend, but i will be back on Monday with the diet lol. I got to start cutting back carbs for tommarow night.

Oh and ill make sure to take pics, before all this crazyness and after deadlifting so ill have a nice pump =]

Hey CK, they should carry it in any store that would sell hand lotion.

Thanks guys/gals!
 
mm107 said:
AH, COMPLETE OFF DAY YESTERDAY. FIRST COMPLETE OFF DAY IN A LONG TIME, VERY MUCH NEEDED!

I was planning on hitting up the gym, to get some cardio in, but i realized im in Competition Mode. And needed to REST for the DEADLIFTING COMP today. lol

In fact since i was in competition mode, i even opted to get bonless spear ribs from the chinse food place. it was so good, havnt had them in such a long time!! Figured i would eat big, sleep good so my body can really repair itself for today. I think its going to be taking a beating today.

Got the camera next to me, deleteing some movies so i can catch everyone's heaviest lifts. Its gonna be real fun.

Only bad thing is tommarow is my bday, so i gotta brace myself for some CAKE. lol they bought me cake at work, so ill eat it. Hey "im in competition mode" so i can take in some extra cals this weekend. =]

Bday is Memmorial day weekend, sorry Fellow dieters i must go to the dark side for the weekend, but i will be back on Monday with the diet lol. I got to start cutting back carbs for tommarow night.

Oh and ill make sure to take pics, before all this crazyness and after deadlifting so ill have a nice pump =]

Hey CK, they should carry it in any store that would sell hand lotion.

Thanks guys/gals!
Click to expand...

You have yourself a fabulous weekend, can't wait to see the vid, and HAPPY BIRTHDAY!
 
What’s up the wonderful world of EF!!

Log update. This was my BDAY weekend, so a lot of Drinking, and not so much training, but hey I HAD A LOT OF FUN! Lol. But training is back!

I had the Deadlift competition on Friday. Amazing.

Got there and REALLY PULLED MY ASS OFF.

Contestants/ Max Lifts / Weight at Lift
Me : 423lbs @ 180lbs
Kevin : 331lbs @ 160
Tom : 485lbs @ 165
Joey : 463lbs @ 170

Video Links
Mike Deadlifts 423 @ 185

Tom Deadlifts 485lbs @ 165lbs

Joey deadlifts 465 @ 165

The gym record is 501 @ 165. We were all having fun in the Deadlift area, when the Gym owner (TEDDY) comes in, and sees the weight loaded on the bar, and sees all of us under 200lbs. And starts asking us training length/weight/etc. When we told him he was stunned that TOM is only 165. and That I only had been training for 3 months. He told us about the competition, coming up and wants us too be in it. He told me some tips, etc. I want to be pulling 500 in couple months =]

Friday Log
Deadlift: warmed up to 1 rep max’es, hit 423lbs! New PR!
Lat Pull downs: 90x10 140x5 140x5 90x7
Bent over Barbell Row: 135x10 145x7 145x7 135x8

Saturday – Triceps & Abs
Close Grip Bench w/ green bands: 135x3 135x3 135x3 155x3 135x3
Close Grip Bench w/o bands: 135x10 185x5 185x5 185x5
Dips: BW+45 X 10 / BW+90 X 7 / BW+135 X 4 / BW+45 X 5
Seated overhead Skull Crushers: (85x10) X 4

Notes: The DIPS were my major killer on Saturday. There was this jerk off trainer there, 3 clients, getting in my way, and even almost had his head knocked off by my boy doing some hang cleans. So he’s in bicep area, SCREAMING, and I don’t mean grunting, I mean SCREAMING! So I can tell people are getting annoyed. So I laughed it off. So then he’s still screaming with his next client, while one of the other clients are near a pushdown machine and i'M DIPPING. So I load 2 up, SCREAM 7 REPS., so then now I have everyone looking at ME, laughing because they know what i’M doing, So then I load up 135lbs and people are like wow he’s going to try it with 3 plates, so I SCREAM OUT 4 REPS the loudest I have ever been. So when i am done, literally almost everyone was giving me the “good job shutting that asshole up” screaming with bicep curls. Oh well, lol

Sunday – Recovery Day from Night Out,

Monday – Beach Day (time to see if all the work paid off)

Went to Rockaway Beach over in Queens. Tons of compliments, TONS, really made me feel good since It was after 3 days of drinking HARDCORE. A lot of “juicehead comments” by the dudes and GOOD complements from the chickas!



Other NOTES:

Birthday was amazing, went to a club, boys bought me a table and a bottle. Drinking till about 3am.

Then I go outside and some asshole is being retarded so me and him start going at it(after he started with me) so then he’s nervous because I literally want to kill him, goes to his car and gets a fuckin bat out. So now it’s Me + Him in the middle of the street, right in front of the club. So I look him in the face and say “whacha going to do with that pussy” and I hocked a loogie in his FACE lol. So then he hit me lol. He hit me in the RIBS, so I looked and laughed, not only am I drunk I really have a rage problem so right now is 0 pain for me lol. He hits me, so I punched him as he tried to swing another time, square in the face. Then, he hits me across the back, im drunk so gotta deal with it lol, I look at him and I laugh again like a pure psycho, now he doesn’t want to keep hitting me because he prob realeased the only way to knock me down would be a face shot and he prob ddnt want to take it there yet, so we fighting, undercover cops pull up, see he has the bat, and took him away and told me to get out of there lmao. LOVE IT. Even tho I got a semi-asskicking, everyone gets one once in a while if your drunk lol

BUT BESIDES THAT, HAD AN AMAZING WEEKEND!
 
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Good job on the new PR deadlift and it sounds like you're at a cool gym if they have competitions and actually like people to deadlift.

Sounds like you had fun on your birthday but it just reminds me why I can't stand the club scene anymore. Too many ass holes thinking they're tough, always looking for a fight. I'm glad those days are over for me, lol

The main thing is did he injure you so you can't lift?
 
Log update!

Hey EF how are you today?

Posted up the competition videos in the above link. Check it if you like. :p

Chest + Abs Yesterday. Crushed it.

Chest
Flat Bench: warmed up to 225x3 245x1 265x0 255x0 245x1 185x5
Flat Bench w/ Green Bands: 135x8 145x7 165x5
Incline Dumbbells: 80x7 90x3(wrist gave in, was wierd) 90x5 90x5
Incline Fly’s (Superseted BW Dips) : 60x10 70x6 60x7 50x7

Abs
Roll Outs: Full Roll out, till chest taps floor. 10x4
Stabilaztion work: Seated on but, grabbed knees, leaned back, put hands above head and held there. You can feel the stomach really trying to keep you balanced. Did this 10s Holds X 10. I did this for 2 reps.
Decline Bench w/ Purple Band: 20reps, 15reps, 10reps + 5 negatives, 5reps + 5 negatives

While I was waiting for Nicole (GF) to get out of tanning, I was doing some MISC work. One of the PL’s there, showed me how to do “Pull Throughs” with the Big Green Band. Basically wrap the band, walk it out with the bands between legs. Go far where the legs are tight and proceed to “fuck” the band while its pulling u back, Its supposed to really work the Deadlift lockout muscles. You have to get nice and low, so if you wanna try I would make sure your doing it right and getting low enough.

Notes: Abs are starting to show through. Nothing crazy, but you can tell I have them atleast.

Hey CK, Todays LEGS, not gonna MAX, but ill make sure to KILL THAT SHIT!

Diet for Work ( For bunny so she knows Im not slacking =)

Meal 1
Oatmeal + Apple + Splenda
Protein Shake in 2%milk(my milk went bad at work)

Meal 2
Tuna Fish on WholeWheat(I know bunny, whole grain is better lol, im getting there!)

Meal 3
Steamed Chicken + Broccoli with Brown Rice w/ $1.00 extra chicken and sauce on the side I usually do not finished the whole thing, I leave some chicken and brown rice for Meal 4.

Meal 4
Left over Chicken + Brown Rice.

Meal 5
Post Workout Shake ( 50g protein in h20)

Meal 6
Chicken and some Veggie

Meal 7
Bedtime Shake w/ Skim Milk, 24g protein, 1 serving of ANPB

Thanks everyone!!!!
 
mm107 said:
Log update!

Hey EF how are you today?

Posted up the competition videos in the above link. Check it if you like. :p

Chest + Abs Yesterday. Crushed it.

Chest
Flat Bench: warmed up to 225x3 245x1 265x0 255x0 245x1 185x5
Flat Bench w/ Green Bands: 135x8 145x7 165x5
Incline Dumbbells: 80x7 90x3(wrist gave in, was wierd) 90x5 90x5
Incline Fly’s (Superseted BW Dips) : 60x10 70x6 60x7 50x7

Abs
Roll Outs: Full Roll out, till chest taps floor. 10x4
Stabilaztion work: Seated on but, grabbed knees, leaned back, put hands above head and held there. You can feel the stomach really trying to keep you balanced. Did this 10s Holds X 10. I did this for 2 reps.
Decline Bench w/ Purple Band: 20reps, 15reps, 10reps + 5 negatives, 5reps + 5 negatives

While I was waiting for Nicole (GF) to get out of tanning, I was doing some MISC work. One of the PL’s there, showed me how to do “Pull Throughs” with the Big Green Band. Basically wrap the band, walk it out with the bands between legs. Go far where the legs are tight and proceed to “fuck” the band while its pulling u back, Its supposed to really work the Deadlift lockout muscles. You have to get nice and low, so if you wanna try I would make sure your doing it right and getting low enough.

Notes: Abs are starting to show through. Nothing crazy, but you can tell I have them atleast.

Hey CK, Todays LEGS, not gonna MAX, but ill make sure to KILL THAT SHIT!

Diet for Work ( For bunny so she knows Im not slacking =)

Meal 1
Oatmeal + Apple + Splenda
Protein Shake in 2%milk(my milk went bad at work)

Meal 2
Tuna Fish on WholeWheat(I know bunny, whole grain is better lol, im getting there!)

Meal 3
Steamed Chicken + Broccoli with Brown Rice w/ $1.00 extra chicken and sauce on the side I usually do not finished the whole thing, I leave some chicken and brown rice for Meal 4.

Meal 4
Left over Chicken + Brown Rice.

Meal 5
Post Workout Shake ( 50g protein in h20)

Meal 6
Chicken and some Veggie

Meal 7
Bedtime Shake w/ Skim Milk, 24g protein, 1 serving of ANPB

Thanks everyone!!!!
Click to expand...

Diets looking great, my hubby is starting to ask me if "I killed that shit at the gym" now, LOL! Bi's and Tris for me, I just need the energy, fading fast and the day has only begun!
 
Ok .. I don't know where to start ... your last two 'stories' have got to be two of the funniest I have heard in a while ... (5 AM nekkid cardio :FRlol: )

I am glad you are ok.. again, happy belated birthday ...

and LMFAO at you gettin' all tough like "sup, that all you got?!" after getting pummeled with a bat .. NICE ...

/end thread jack :D
 
Log Update!

Had a Decent Leg workout Yesterday, wasn’t really feeling legs so I had to push through it. Squated Deep.

Legs
Squats: Warmed up to 225. 225x7 225x7 300x0(missed) 275x3 225x5 185x5
Leg Extensions: 140x10(2sec holds on top) X 4

Biceps
Single Arm Barbell Curl: (45x7) x 4
E.Z. Bar Curl w/ Bands: (45x7) x 2sets (67x7) x 2sets
Hammer Curls: (35x7) x 4
21’s: (60x7x7x7) (60x5x5x5) (60x7x7x7)

Went home and came back later in night after dinner to run with Nicole. We had chicken for dinner so I ate really well, so no need for us to really go to the gym, except she is psycholigicaly addicated to it lol, so I helped her out and brought her there.

Cardio
Threadmill: 3min warmup 12mins @ level 7.0
Stairmaster: 10mins w/ 50lbs Vest on @ level 6.0
Threadmill: 5mins @ level 6.0 @ 3.0 incline

The gym was so different at night, cardio area was PACKED. So I guess they have to deal with my sweaty ass at the gym lol. I drip when I run, my heart felt like it was going to jump out of my chest on the stairmaster, really got my HR kicking. Felt GREAT Tho.

Today is an off weightlifting day, but Im gonna pick up Nicole at 6pm tonight and head on over to the gym. Im going to do the stairmaster for the 10mins vest on/10min off/10min on. I wanna shred up. Stomach is coming in nicely. I gotta get my pics up, but I have brusises on my side still from the batting so I thought it would be better to wait little more SO either TONIGHT, so I can upload them tommarow.

Notes: Finally went and replaced my library card, since I relocated at work, theres a library next to me, and I already took out some nutrition books. “Aver’s Sports Nutrition Almanac” and another textbook style book on the human body.

Does anyone have any good book names/authors I can look up over there and take some out?

The double workout session really kicked my ASS! Im so damn tired today. I want a coffee so bad, but I know the crash will be worse. I miss bulking, my recovery time was so quick, now I can tell im getting drained, but ill take care of it nutritional POV.

Bunny, ;) yea, thanks for stopping by, Glad my stories made you laugh! They make me crack up because its like it happened to some1 else. I honestly was told that story, cant remember too much lol. Training is back on, Diet has been great. Abs are coming in. I would say I won that personal bet about having abs by Bday. Wasn’t Shredded but they are clearly there. =] Now its time to tweak em in.

CK, I really wanted to KILL that shit at the gym today, but just didn’t have it in me CK! Next week im gonna crush legs for ya!! Kill that SHIT! :coffee:
 
LOL, I'm glad you enjoyed your birthday.....I'll be 27 next month, and it wasn't all that long ago I was doing crap like that....fun times to look back on, although many times I just cringe and am thankful I lived to tell about some of them, lol.

I think your workouts are going great considering the diet and cardio, if I dieted like that and did cardio like that, the last thing I'd want to do is pick up a weight.....good job meeting your goals, and the strength looks just fine all things considered with the diet and cardio where it is.
 
BiggT said:
LOL, I'm glad you enjoyed your birthday.....I'll be 27 next month, and it wasn't all that long ago I was doing crap like that....fun times to look back on, although many times I just cringe and am thankful I lived to tell about some of them, lol.

I think your workouts are going great considering the diet and cardio, if I dieted like that and did cardio like that, the last thing I'd want to do is pick up a weight.....good job meeting your goals, and the strength looks just fine all things considered with the diet and cardio where it is.
Click to expand...

Thanks BigT, Yea, with my calories at about maintenance, i feel my strengh has plateud, wich is normal, right now the goal is ABS lol. But im still eating really good to protect my muscle, So im not loosing any. Strenght has been going up prob 1lb-5lbs/week depending on muscle group.

Thanks BigT
 
mm107 said:
Log Update!

Had a Decent Leg workout Yesterday, wasn’t really feeling legs so I had to push through it. Squated Deep.

Legs
Squats: Warmed up to 225. 225x7 225x7 300x0(missed) 275x3 225x5 185x5
Leg Extensions: 140x10(2sec holds on top) X 4

Biceps
Single Arm Barbell Curl: (45x7) x 4
E.Z. Bar Curl w/ Bands: (45x7) x 2sets (67x7) x 2sets
Hammer Curls: (35x7) x 4
21’s: (60x7x7x7) (60x5x5x5) (60x7x7x7)

Went home and came back later in night after dinner to run with Nicole. We had chicken for dinner so I ate really well, so no need for us to really go to the gym, except she is psycholigicaly addicated to it lol, so I helped her out and brought her there.

Cardio
Threadmill: 3min warmup 12mins @ level 7.0
Stairmaster: 10mins w/ 50lbs Vest on @ level 6.0
Threadmill: 5mins @ level 6.0 @ 3.0 incline

The gym was so different at night, cardio area was PACKED. So I guess they have to deal with my sweaty ass at the gym lol. I drip when I run, my heart felt like it was going to jump out of my chest on the stairmaster, really got my HR kicking. Felt GREAT Tho.

Today is an off weightlifting day, but Im gonna pick up Nicole at 6pm tonight and head on over to the gym. Im going to do the stairmaster for the 10mins vest on/10min off/10min on. I wanna shred up. Stomach is coming in nicely. I gotta get my pics up, but I have brusises on my side still from the batting so I thought it would be better to wait little more SO either TONIGHT, so I can upload them tommarow.

Notes: Finally went and replaced my library card, since I relocated at work, theres a library next to me, and I already took out some nutrition books. “Aver’s Sports Nutrition Almanac” and another textbook style book on the human body.

Does anyone have any good book names/authors I can look up over there and take some out?

The double workout session really kicked my ASS! Im so damn tired today. I want a coffee so bad, but I know the crash will be worse. I miss bulking, my recovery time was so quick, now I can tell im getting drained, but ill take care of it nutritional POV.

Bunny, ;) yea, thanks for stopping by, Glad my stories made you laugh! They make me crack up because its like it happened to some1 else. I honestly was told that story, cant remember too much lol. Training is back on, Diet has been great. Abs are coming in. I would say I won that personal bet about having abs by Bday. Wasn’t Shredded but they are clearly there. =] Now its time to tweak em in.

CK, I really wanted to KILL that shit at the gym today, but just didn’t have it in me CK! Next week im gonna crush legs for ya!! Kill that SHIT! :coffee:
Click to expand...

That is ok, but only this one time consider it a birthday present! :)
It sounds like your making up for it with the cardio anyway!

As far as books for nutition you could take out.... there is this author, I am not sure if you have heard of hime before "Dr. Seuss, Green Eggs and Ham" LMAO just joking hee hee silly mood! :heart:
 
Log update!!!

Whats up EF world?

No Training Yesterday, only Cardio. Good Cardio Session Tho. Threadmill is getting little longer each week.

Cardio Day
Threadmill: 3 min warmup / 17 min run @ 7.0
Stairmaster: 10 mins @ level 6 with 50lbs vest on

No rest in between threadmill and stairmaster, totally dripping, went through 1 towel completely.

The 20 mins Cardio, I could have pushed further but I slowly would like to move up to 30 mins.

Cardio Goals
30 Min Threadmill Run @ 2.0 Grade & Level 8
10 Min Stairmaster with 50lb vest / 10 Min Stairmaster without Vest / 10 Min with Vest

Today is Deadlift day. Im planning on KILLING THAT SHIT! Im gonna pull 423lbs again, not for reps, but more then 1 set at 423lbs.

Cardio felt good, not too much pain at all, My GF brought me new nike Shox for my bday to run, and they are black and white and MY luck I got greese on them from the stairmaster, I know bullshit.

I think my shins are getting used the beating, especially with the new sneakers, they really help a lot.

Im gonna be killing back today, Can some1 critique the lifts for the day.

Deadlift
Bent over Barbell Row
Single Arm Dumbell Row
Lat Pull Downs 3x for front / 3x behind kneck.

Can I do Standing Press behind the kneck instead of the Lat Pull downs? Im trying to incorporate some overhead movements, freewieghts. If any MONSTERS READING TODAY, can i get some back tips =]
 
mm107 said:
Log update!!!

Whats up EF world?

No Training Yesterday, only Cardio. Good Cardio Session Tho. Threadmill is getting little longer each week.

Cardio Day
Threadmill: 3 min warmup / 17 min run @ 7.0
Stairmaster: 10 mins @ level 6 with 50lbs vest on

No rest in between threadmill and stairmaster, totally dripping, went through 1 towel completely.

The 20 mins Cardio, I could have pushed further but I slowly would like to move up to 30 mins.

Cardio Goals
30 Min Threadmill Run @ 2.0 Grade & Level 8
10 Min Stairmaster with 50lb vest / 10 Min Stairmaster without Vest / 10 Min with Vest

Today is Deadlift day. Im planning on KILLING THAT SHIT! Im gonna pull 423lbs again, not for reps, but more then 1 set at 423lbs.

Cardio felt good, not too much pain at all, My GF brought me new nike Shox for my bday to run, and they are black and white and MY luck I got greese on them from the stairmaster, I know bullshit.

I think my shins are getting used the beating, especially with the new sneakers, they really help a lot.

Im gonna be killing back today, Can some1 critique the lifts for the day.

Deadlift
Bent over Barbell Row
Single Arm Dumbell Row
Lat Pull Downs 3x for front / 3x behind kneck.

Can I do Standing Press behind the kneck instead of the Lat Pull downs? Im trying to incorporate some overhead movements, freewieghts. If any MONSTERS READING TODAY, can i get some back tips =]
Click to expand...

I got your back! Kill that CARDIO today!
GO MM GO!
 
Good way to train the deadlift progressively, 2 or 3 singles at 423 is more than last week and is an improvement.....for the rest of the workout, if I were you, I'd just do barbell rows, maybe some high volume 5's and some backoff sets of 8, then maybe 3 sets of chins and thats it.....no reason to do barbell AND dumbell rows, do one and make them count, and no reason at all for lat pulldowns.
 
BiggT said:
Good way to train the deadlift progressively, 2 or 3 singles at 423 is more than last week and is an improvement.....for the rest of the workout, if I were you, I'd just do barbell rows, maybe some high volume 5's and some backoff sets of 8, then maybe 3 sets of chins and thats it.....no reason to do barbell AND dumbell rows, do one and make them count, and no reason at all for lat pulldowns.
Click to expand...

Thanks! Exactly, i was hoping some1 would chime in about the routine,

Yea, ill KILL Deadlift, and Ill KILL the barbell ROW.
AHH and CHINS! Ill try them my best, usually after a workout i just cant seem to get up lol but i will still TRY.

So as of now,

Deadlifts
Barbell Row
Chins

So no Lat Pulldowns at all Big?
 
I wouldn't bother.....if you absolutely can't chin at the end, do them instead of chins.....but I always just say do few exercises, but hammer them hard, and make sure they are quality, bang for your buck movements that train as much of the body as possible at once.

If you're rowing at a 90 degree angle and strictly, which recruits the lats, I'd even say just go all out, do 5x5, then 2 backoff sets of 8 and just leave it at DL and Rows.....but if you have any gas left, try the chins and if you really feel the need to do something and you can't chin, lat pulls can't hurt, but they arent really necessary.
 
mm107 said:
Log update!



Chest
Flat Bench: warmed up to 225x3 245x1 265x0 255x0 245x1 185x5
Flat Bench w/ Green Bands: 135x8 145x7 165x5
Incline Dumbbells: 80x7 90x3(wrist gave in, was wierd) 90x5 90x5
Incline Fly’s (Superseted BW Dips) : 60x10 70x6 60x7 50x7

Abs
Roll Outs: Full Roll out, till chest taps floor. 10x4
Stabilaztion work: Seated on but, grabbed knees, leaned back, put hands above head and held there. You can feel the stomach really trying to keep you balanced. Did this 10s Holds X 10. I did this for 2 reps.
Decline Bench w/ Purple Band: 20reps, 15reps, 10reps + 5 negatives, 5reps + 5 negatives

One of the PL’s there, showed me how to do “Pull Throughs” with the Big Green Band. Basically wrap the band, walk it out with the bands between legs. Go far where the legs are tight and proceed to “fuck” the band while its pulling u back, Its supposed to really work the Deadlift lockout muscles.
Click to expand...

with your flat bench, am I wrong to assume that your green bands are actually Mini's? typically someone says Green bands, they are talking about the Averages, and if someone says Blue bands, they are talking about the strongs, if someone says Purple bands they are talking about the lights, and well, Minis are called Mini's.

how did you manage to do a decline bench with the bands? was it a reverse band set up, or did you actually have the the bands anchored on the ground? if it was the latter of the two, how did you manage to have tension on the bottom of the lift?

pull throughs with the bands are an excellent exercies. you can also do them on the cable machines (you know the ones that most people do cable flies with.) use the rope attachment, and set the machine on the bottom setting (should be close to the ground). grasp the rope like you would the bands to do the pull throughs, and walk it out. the idea is that when you are all the way down, and your hands are extended between your legs, you don't want the plates from the cable machine to bottom out. same w/ the bands. when your hands are extended through your legs, you still want the band tension.
 
Illuminati said:
with your flat bench, am I wrong to assume that your green bands are actually Mini's? typically someone says Green bands, they are talking about the Averages, and if someone says Blue bands, they are talking about the strongs, if someone says Purple bands they are talking about the lights, and well, Minis are called Mini's.

how did you manage to do a decline bench with the bands? was it a reverse band set up, or did you actually have the the bands anchored on the ground? if it was the latter of the two, how did you manage to have tension on the bottom of the lift?

pull throughs with the bands are an excellent exercies. you can also do them on the cable machines (you know the ones that most people do cable flies with.) use the rope attachment, and set the machine on the bottom setting (should be close to the ground). grasp the rope like you would the bands to do the pull throughs, and walk it out. the idea is that when you are all the way down, and your hands are extended between your legs, you don't want the plates from the cable machine to bottom out. same w/ the bands. when your hands are extended through your legs, you still want the band tension.
Click to expand...

Hey Illuminati, thanks for the good info man. Yea, the Green Bands, are behind the purple bands in tension.

The decline bench is a nice easy setup, you know the regular decline bench, Strap the rubber bands around the bottom(mine has a thick piece of steel, so it isnt that close to the padding) then grab one with one arm and put it on like a backpack, then grab the other one and do the same. Now with the purple bands they do tend to really get at the shoulders(rubbing wise). If ya dont get it ill grab some pics next time for ya. About the tension, the purple band fits snugly so there is alot of resistance, like for say if i cant do more and im doing negatives where my partner is pulling me and im going down slowy, when im out of gas, it literally snatches me back and i slam on the bench.

Yea, i deadlifted today, so i did the pullthroughs, great excercise again, but once we looked crazy, lol fuck it i love it.

Thanks again for the read, big k to ya when i get my platy back...
 
mm107 said:
Hey Illuminati, thanks for the good info man. Yea, the Green Bands, are behind the purple bands in tension.

The decline bench is a nice easy setup, you know the regular decline bench, Strap the rubber bands around the bottom(mine has a thick piece of steel, so it isnt that close to the padding) then grab one with one arm and put it on like a backpack, then grab the other one and do the same. Now with the purple bands they do tend to really get at the shoulders(rubbing wise). If ya dont get it ill grab some pics next time for ya. About the tension, the purple band fits snugly so there is alot of resistance, like for say if i cant do more and im doing negatives where my partner is pulling me and im going down slowy, when im out of gas, it literally snatches me back and i slam on the bench.

Yea, i deadlifted today, so i did the pullthroughs, great excercise again, but once we looked crazy, lol fuck it i love it.

Thanks again for the read, big k to ya when i get my platy back...
Click to expand...

basically you have to band wrapped around your back, and you are holding the loop ends in the palm of your hand? yes/no?

I used to do something similiar when I first got mine a few years back. I would wrap the bands around my back, hold them in the palm of my hands, and do flies with them. (this is when I was in the transition of from bodybuilding to powerlifting).

another thing you can do, instead of wrapping the bands around your shoulders, you can just go around your rip cage, and have the bands come around close to your arm pits, and do pressing movements that way.
 
BiggT said:
I wouldn't bother.....if you absolutely can't chin at the end, do them instead of chins.....but I always just say do few exercises, but hammer them hard, and make sure they are quality, bang for your buck movements that train as much of the body as possible at once.

If you're rowing at a 90 degree angle and strictly, which recruits the lats, I'd even say just go all out, do 5x5, then 2 backoff sets of 8 and just leave it at DL and Rows.....but if you have any gas left, try the chins and if you really feel the need to do something and you can't chin, lat pulls can't hurt, but they arent really necessary.
Click to expand...


Did some Chins, left the lat work out today, did a decent 3 sets of 5, second set partner helped me after 5 to 10 , but i had a 25 chain wrapped around my back(on a towel). SHRUGED 780lbs, for 7 SICK i was so fuckin pumped.

Deadlifted 423 raw, then went for it again, missed, so belted up, hit it easy, so did it 2 more times. Then went to 400 for last one. Then proceeded to to workout little more deads, with 3 mats(standing on them) so i can get my lower part of the lift stronger. I warmed up to 309 x 5

Ill post up my routine little later, little busy just dropped in to sayyy whats upp

thanks bigT much K bro
 
mm107 said:
Did some Chins, left the lat work out today, did a decent 3 sets of 5, second set partner helped me after 5 to 10 , but i had a 25 chain wrapped around my back(on a towel). SHRUGED 780lbs, for 7 SICK i was so fuckin pumped.

Deadlifted 423 raw, then went for it again, missed, so belted up, hit it easy, so did it 2 more times. Then went to 400 for last one. Then proceeded to to workout little more deads, with 3 mats(standing on them) so i can get my lower part of the lift stronger. I warmed up to 309 x 5

Ill post up my routine little later, little busy just dropped in to sayyy whats upp

thanks bigT much K bro
Click to expand...


YOU SHRUGGED 780 for 7 reps?!?!
 
Updated Pics. As of June 1, 2006. Enjoy. Criticism is welcome. Thanks alot for reading the log, ill update my routine for the day little later, like i said above i had a great day lifting.


Stats
Age 20 whoowhoo
Height: 6'0
Weight: 185lbs
Waist: 32inches
Arms: 16inches

Front Chest
100_1375.jpg


Calves
100_1374.jpg


Quads
100_1373.jpg


Back
100_1372.jpg


Back 2
100_1371.jpg


Back 3
100_1370.jpg


Back 4
100_1369.jpg


Front Chest/Double Bi
100_1368.jpg


Front Chest/Double Bi 2
100_1366.jpg


Front 1
100_1365.jpg


Front 2
100_1362.jpg


Front 3
100_1361.jpg


Train Hard Lift Hard Eat Hard.
 
mm107 said:
lol i just realized on the last pic u can still see where i got rocked on the side lmao. just a thoughtt lol
Click to expand...
YUP! I saw the battle wounds... :)

mm the pics look good... I particularly like the back shots for some reason ... :) Nice roper going up the bi though :)

Question, what are your goals these days? Are you just looking to keep increasing your lifts?
 
*Bunny* said:
YUP! I saw the battle wounds... :)

mm the pics look good... I particularly like the back shots for some reason ... :) Nice roper going up the bi though :)

Question, what are your goals these days? Are you just looking to keep increasing your lifts?
Click to expand...


goals, hmm, im actually ending up now worrying too much about abs, i love them, so im eating clean as hell. but im trying to still hit a surpluss with clean calories....

im trying to get strong real strong, before going cosmetic, mainly because i see people lifting on the juice, and i want to have those types of lifts, EXCEPT NATURAL, Plus i know once i start cutting diet with that amount of muscle, fat will shred off....

Thanks for wondering =]

Thanks about the bicep vein, it is big, when im really lifting it goes up my whole arm then kneck lol

I actually liked my back shots, ive been killing my back lately, i really want them lats/traps

Adios!! Update Log with routines in a few! Killed triceps again and biceps
 
hey bunz, bet yur gonna be glad to hear this,

just picked up some YES from the aftstore, for me and GF, shes sleeping next to me, shes gonna be happy when she wakes up....

Thanks bunz, def gonna take pics right before and after and up my cardio...

you would be proud of cardio today

AM - empty stomach
redline 0 cals

Threadmill: Warmup, 3 mins, ran @ level 7.2mph, for 17mins
Stairmaster(stepmill): 12 mins w/ 50 lbs vest
Threadmill: HIIT type of cardio, ran @ 5.0mph, for 3 mins, then hit it up to 7 for 1 min, then to 8 for 1 min, then to 9 for 1 min, and finally 10 for 1 minute, and then a cool down,

ill deg update the whole weekend when i get to work, since i seem to have more time there lol

thanks everyone
 
mm107 said:
goals, hmm, im actually ending up now worrying too much about abs, i love them, so im eating clean as hell. but im trying to still hit a surpluss with clean calories.... No more hungry man meals eh? ;)

im trying to get strong real strong, before going cosmetic, mainly because i see people lifting on the juice, and i want to have those types of lifts, EXCEPT NATURAL, Plus i know once i start cutting diet with that amount of muscle, fat will shred off.... I understand ... my cut after my bulker, with all this muscles was VERY slow then when I hit *insert random date* completely shredded up, as you've noticed .. so I guess my point is, be patient when the time comes to cut up & things are moving slower than you thought ... :)

Thanks for wondering =] l ... sometimes things can get a little blurred when your progress takes huge jumps, esp. when the #'s you're pushing keep increasing .. gets addictive ... just wanted to make sure you kept things in clear focus .. I'm glad you know what you want :)

Thanks about the bicep vein, it is big, when im really lifting it goes up my whole arm then kneck lol I love my veins .. Yeah it's pretty noticeable :) Your little baby, next to the GF of course :)

I actually liked my back shots, ive been killing my back lately, i really want them lats/traps You will have them .. keep at it mm!

hey bunz, bet yur gonna be glad to hear this,

just picked up some YES from the aftstore, for me and GF, shes sleeping next to me, shes gonna be happy when she wakes up....awww, sweet ... liquid gold ... :)
Click to expand...
Enjoy what's left of the weekend :) Get the plat fixed! You need help with that? You know what the problem is?
 
*Bunny* said:
Enjoy what's left of the weekend :) Get the plat fixed! You need help with that? You know what the problem is?
Click to expand...


thanks bunz!!!! very kind words of wisdom!!

im trying, i even updated my cc on record in the members area, even, put in a ticket for it. I basically had an older cc on record, wich i lost, so they prob tried to bill the older one, and got declined, i put the new on on, so they can bill it whenever CS reads the tickets =[

Thanks again bunz for everything!
 
Hey everyone, ive been back and forth on the log, just havnt updated the routines.

Friday

Deadlift Day

Deadlift: warmed up to 397x1 423x1(raw) 423x0(raw) 423x1(belt) 423x0(belt) 397x1

Then, Did some Deadlift work/reps (pissed about the misses)
Deadlifted, with 3 mats on the floor, to get my bottom Deadlift stronger.

Deadlift on 3 Mats: 221x8 309x8 309x5

Chins: Bweight x 5 , Bweight+25lb chain X 5 (partner spotted me after 5 to 10 made me really push it), Bweight+25lb chain X 5, Bweight+25lb x 4
Bent over Barbell Row: 135x5 135x3 135x5(took longer break) 135x3
Lat Pull downs w/ Rope: 110x10 120x8 120x8 120x7
**Shrugs (On machine where u load up plates and lift from the floor): got it all the way up to 780lbs.

**I was, in the barbell row area, that’s where the shrug machine is, so im there, so older guy, knows us well, watches us Deadlift sometimes, asks me, hey if I can shrug 490, how much do u think I can Deadlift? So I tell him its not the same at all, but he should be strong enough for 2-3 blue plates on each side, basically to have his hopes up. So then he asks, “what can you shrug on this”, I told him atleast 600lbs, he tells me to prove it, So I DID. GOT IT UP TO 780lbs. Basically, loaded 90lbs each time from 490. Then needed to use KG plates to hit the 780, since that’s all the machine would hold. I didn’t lift from the floor since we placed a box so it would be easier to start halfway. My back/traps really ached for the last 2 days lol BUT I LOVED IT!

Saturday
Worked out with GF (she actually busted her ass today, no complaining just pure training)

Triceps
*Close Grip Bench Skull Crusher Style: 135x5 155x5
Close Grip Bench: 185x5 185x5
Dips: 90x7 135x4 90x5 BWx12 90x5
Seated Overhead Extensions: 85x10 85x10 85x7 85x7

*Close Grip Skull Crusher Style: I don’t know if anyone is familiar with this lift, powerlifter at the gym showed us. Basically, Grip bar, not close grip, but halfway. Then lower elbows down to side, while bringing the bar to your chin(you must lift head off the bench for this) and press it up. Really felt it. Im actually going to incorporate this into my daily tricep workout.
**Also, did some Tricep Pushdowns / Pulldowns for Extra work.

Biceps
Standing EZ bar curls w/ 2 green bands: 45lbs x 12 66lbs x 10 89lbs x 7 66lbs x 7
Hammer Curls: 35x6 40x3 35x5 35x4
21’s w/ 60lbs: 4 sets of 21’s @ 60lbs.

Sunday
Cardio Only Day – AM cardio Empty Stomach
Redline 0 calories energy drink

Threadmill: 3 min warmup. 17 min run @ 7.2mph
Stairmaster: 12 minutes w/ 50lb vest on.
Threadmill: HIIT style running, warmed up @ 5.0 for 3 mins, then uped it to 7.0 for one minute, then 8.0 for one minute, then 9.0 for one minute, and finally 10.0 for one minute.

Cardio really kicked my ass today, since it was Empty Stomach Cardio.

Cheated on diet last night, (since I made my GF a balanced diet on paper w/ workout routines, yesterday was her last “old lifestyle day” so we cheated. Had coldstone icecream, so when I cheat I cheat BAD lmao. Funny thing is, I woke up this morning, starving, and still feeling skinny, but did have to run to the toilet at 630 am lol.

Today Is supposed to be Bench day, but I did triceps on Saturday. They don’t feel sore, im betting if I waited till Tuesday to bench, then my triceps will be full strength again. But my partner is stubborn sometimes. Imma try to make him squat =]
 
You did the stairmaster with a 501b vest on!
GO MM GO!

I can't even get on that thing for 1 min without giving up, I can't get the hang of that thing!

Your doing awesome!
 
ck2006 said:
You did the stairmaster with a 501b vest on!
GO MM GO!

I can't even get on that thing for 1 min without giving up, I can't get the hang of that thing!

Your doing awesome!
Click to expand...

Thanks CK! Yeap, its a 50lb vest! People watch me like im crazy, or maybe they are pointing how gross it is, that im sweating through to vest lol and dripping everhwhere, yea im getting better at it, i started at 10 mins, im going to go up 30 seconds/1 minute untill i get it to 20 mins, then Im going to try to do the full 10 mins w/o holding on...

Thanks CK!!!!!!
 
Hey everyone, log update - Please read bottom, new routine, need it crituqued. Not the 5x5 yet, too soon to huge bulk, wich i feel the 5x5 works best with.

Well, yesterday, I had a good workout, wasn’t my routine, but followed a power lifter’s at the gym’s Tricep and shoulder day. I was looking into the 5x5, and I want to do that program, only except it would be more reasonable to bulk on that program. I have had the same routine for some time now and I think my body is adapting, so time to switch it on up.

The guy at the gym, his name is Ron, strong as hell, all natural.. Can Bench near 400. So hes my pal over at the gym, he tells me, hes going on a program, bands, chains, etc, he is trying to get me to train with him, my partner as well, because he says he can jump my bench atleast 50lbs. Then I would run the 5x5 after and hopefully gain even more, Since the 5x5 opportunity will always be there, but Ron’s help wont. Only thing is, its funny because since he has bad shoulders/etc, he doesn’t do, too many strenuous activites, such as incline barbell’s etc, but I refuse NOT to do them, and he loves it. Even tho, hes the “pro” im still going to incorporate my knowledge into his routine, and hes fine with that.

This is what we did yesterday, can some1 crituque on the day, he seems very very knowledgeable, juice free, so im trusting him alittle, plus my knowledge of diet/nutrition and workouts from EF I should gain a lot.

Benching

Bench presses from the pins(singles): Did about 7 sets, tweaked the weight until I got stuck at 249lbs. I nailed 243 from the pins. The pins were on the chest basically.

JM Presses: (185 x 5) x 4 (195x3) x 3

Decline dumbbells, with palms facing inward: 50x10 75x10 90x7

Shoulders

Half Lateral Raises(heavy weight, so I was basically going for a full ROM, but wasn’t able too with the weight), then right into Full lateral Raises on the lateral machine. 100lbs/50lbs x 10

Front Lateral Raises on machine: (50x10) x 4

My shoulders are weak, I mean not weak, I can just really feel it when I work them, so I tend to take it easy so I don’t risk an injurt.


My only concerns are, we did no actual pec work, such as incline dumbbells, incline fly’s etc. So Im not too sure I like his routine, that’s why I need someon1 to clear my head for me. So if anyone can shed some light on what they would do?

Im keeping my 5x5 for bulking, so im looking for a PL style routine, im not trying to look like the typical PL, im going for the athletic look. I want to get real strong, but still look very pleasing to the eye.

Im trying to work out a good 8 week program, I can use to get through the summer and start my bulker (5x5) when summer is over.

Im looking for a 5 day split. Cardio on the off days. Anyone wanna help =]

Ok, im going for a Dual Factor 2x week. One day Dynamic Effort Day, and the other day will be my Max Effort Day. Basically ME day, will consist of 5’s and 3’s. and the Dynamic Effort I will make it in the 10 rep range and use bands.


Monday
Heavy Chest + Light Shoulders

Tuesday
Heavy Legs + Light back.

Wednesday
Heavy Triceps + Light Chest

Thursday
OFF

Friday
Heavy Back + Biceps

Saturday
Light Tricep+Light Legs

Sunday
OFF

SO on, the checklist I got

Triceps 2x
Biceps 1x
Chest 2x
Shoulders 1x
Abs 3x ( will do Monday, Thursday, Sunday )
Back 2x
Legs 2x

I only hit Bicep 1x as well as shoulders because I feel the biceps get worked indirectly. And my shoulders are in pain as well, but pain from being weak, so I hope to catch them up, with some shoulder work.

On the dynamic Effort days, 30-45 second rest only. On Max effort Days, 3mins or more rest is ok.

Can anyone comment/change my routine to make it little better? Or does everyone think its preety solid, thanks everyone.
 
mm107 said:

Monday
Heavy Chest + Light Shoulders

Tuesday
Heavy Legs + Light back.

Wednesday
Heavy Triceps + Light Chest

Thursday
OFF

Friday
Heavy Back + Biceps

Saturday
Light Tricep+Light Legs

Sunday
OFF

SO on, the checklist I got

Triceps 2x
Biceps 1x
Chest 2x
Shoulders 1x
Abs 3x ( will do Monday, Thursday, Sunday )
Back 2x
Legs 2x

I only hit Bicep 1x as well as shoulders because I feel the biceps get worked indirectly. And my shoulders are in pain as well, but pain from being weak, so I hope to catch them up, with some shoulder work.

On the dynamic Effort days, 30-45 second rest only. On Max effort Days, 3mins or more rest is ok.

Can anyone comment/change my routine to make it little better? Or does everyone think its preety solid, thanks everyone.
Click to expand...
Interesting routine... working on figuring out a new one myself.

You say shoulders are in pain (from being weak)? You want to catch them up but you're not prioritizing them... and 1x per week is a light day?... just something to think about if you want to bring them up.

lol... you're so hard to comment on because I think you want to look like a BB but lift like a powerlifter... while cutting. Very differernt approaches and goals... i think i just confused myself :worried:

lol... good luck :)
 
you are so right sgt, i do want to look like a bodybuilder, but the strenght of a PL. im stuck in the middle. and i cant seem to find a program for those of us, stuck in the middle.

im actually going to run the 5x5. scrap the above planned routine, maybe go on it quick, when im done with the 5x5. i was told i would still be able to "cut" on the 5x5, and still gain strenght. Strenght is my main concern. But so is looking good for these couple months. So i guess im gonna have to tell msyself. This si cutting season just deal with it.

but the 5x5, im working on my specific weights, etc.

thanks sgt.
 
Ok, gotcha... start the 5x5 or you could... to REALLY shock yourself:

Run a HST style for the summer to switch things up big time... you'll probably put a little muscle on and really prioritize what you want to bring up... then come september start eating big again and go power?

... just another option.
 
Hey everyone, LOG Update

Yesterday, I went ahead and did legs, Didn’t really feel like being there yesterday :worried: , I had to work Overtime at work, I wanted to get some cardio in, but I also wanted to hit my legs, and since legs are more fun for me then cardio, I figured it would be better to hit my legs.

Havnt had a nice Rep day in a while with legs, so instead of doing triples, I went ahead and did 5’s + 7’s.

I only sqauted, and did 1 set of abs, I really half assed it yesterday. During my lifts I mean the intensity was nice and tough, but I just didn’t feel like lunging, extensions, etc.

Legs
Squats: 235x3 235x5 235x7 242x5 253x5 145x20

Abs
Decline Bench: With Purple Band 20 reps / 20 reps with 3 negatives/ 15 reps with 5 negatives/ 20 reps with 5 negatives

It was 8:30 at night, so I just didn’t feel like being there. Today I start the 5x5, but im leaving legs out, because I did them yesterday, Or should I just do them, and since it’s the first week, it will be light anyway.

I cant wait to get on the 5x5 plan.

Do you think, since I wont be eating a SURPLUS, but I will be, eating maintenance, or around maintenece, I will be able to gain strength. Strenght is my concern. I want to me nice and strong. I can make my muscles grow, with a calorie surplus, but can I gain srenght (slowly)?

Thanks all!
 
You will find out :)

I actually hit a deadlift PR a few weeks into my cutting diet back in December (I think it was)....everyone's different. Yes, it's possible.... will you do it, no one can say. :coffee:
 
Nice... get at it!

New thread? {I'm not sure if i'm going to start a new one or not for my lean bulk now that i'm transitioning}

Anythings possible :evil: only the strong survive, make the weights your bitch!
 
sgtslaughter said:
Nice... get at it!

New thread? {I'm not sure if i'm going to start a new one or not for my lean bulk now that i'm transitioning}

Anythings possible :evil: only the strong survive, make the weights your bitch!
Click to expand...

Yeap, once the 5x5 starts, its new thread time. Only the strong survive is true. Im going to make my weights my bitch, they will be cooking dinner for me in couple weeks.

so since, i start the 5x5 TODAY, ill take Pictures so i can see how much, i changed from the 5x5 plan. I have a GREAT FEELING about this, since i can up my cardio ALOT. Time to shred up. ECA + YES, Plus 9 weeks of more cardio = Alexia calling me for a shoot lol

CK :heart: Thanks girl!!! Get on over to the states soon so i take you out already, your just so damn kind!!! and motivating!!!


Thanks all!!
 
mm107 said:
Yeap, once the 5x5 starts, its new thread time. Only the strong survive is true. Im going to make my weights my bitch, they will be cooking dinner for me in couple weeks.

so since, i start the 5x5 TODAY, ill take Pictures so i can see how much, i changed from the 5x5 plan. I have a GREAT FEELING about this, since i can up my cardio ALOT. Time to shred up. ECA + YES, Plus 9 weeks of more cardio = Alexia calling me for a shoot lol

CK :heart: Thanks girl!!! Get on over to the states soon so i take you out already, your just so damn kind!!! and motivating!!!


Thanks all!!
Click to expand...

Thanks you, I wish I was knowledgable enough to give advice on training, but I can't, so I cheer you on! One thing is for sure, I know when a person is working hard, and that is definitly you, one of the things I admire :)
 
Ok, guys Im starting the 5x5 today. Im starting on “Wednesday” On the 5x5 plan.


Monday’s Routine
Squat
5 x 116
5 x 145
5 x 174
5 x 203
5 x 232


Bench
5 x 98
5 x 123
5 x 147
5 x 172
5 x 196

Row
5 x 63
5 x 78
5 x 94
5 x 109
5 x 125

Assitance Work:
2 sets of weighted hypers
4 sets of weighted situps


Wednesday’s Routine
Squat:
5 x 116
5 x 145
5 x 174
5 x 174

Incline (dumbbell)
5 x 52
5 x 63
5 x 73
5 x 83

Deadlift
5 x 218
5 x 261
5 x 305
5 x 348

Assistance Work:
3 sets of Sit-ups

Instead of Doing weighted Situps, Like im supposed, to because I did them yesterday, im going to Do some Cardio(I hope) Or should I crush them again?


Friday’s Routine

Squat
5 x 116
5 x 145
5 x 174
5 x 203
3 x 238
8 x 174

Bench
5 x 98
5 x 123
5 x 147
5 x 172
3 x 201
8 x 147


Row
5 x 63
5 x 78
5 x 94
5 x 109
3 x 128
8 x 94

Assistance Work:
3 sets of weighted dips ( 5 – 8 rep range )
3 sets of Barbell Curls x 8 reps
3 sets of tricep extensions x 8

Now here is where I get curous, Im making this routine, basically cookie cutter from madcow’s template. Do I/Can I, do some more work, such as JM Presses, etc? I just feel that this 5x5 idea lacks, Shoulders, Triceps, Lats, ETC.

I know on paper it looks a lot easier then it really is. But I just don’t feel it really hits ALL muscles, someone PLEASE SHUT ME UP. And set me straight with the 5x5 plan.

Also, can I do any work, in place of the assistance work? If anyone wants to help me fine tune, the 5x5, please do so!! Im really looking for some help.
 
Well I know that deadlifting and rowing is definetly going to get your lats really well. On top of that the flat and incline work will hit the triceps some along with the Friday tricep work. Shoulers will get hit by incline and flat along with the deadlifting.
 
mm107 said:
Ok, guys Im starting the 5x5 today. Im starting on “Wednesday” On the 5x5 plan.

Now here is where I get curous, Im making this routine, basically cookie cutter from madcow’s template. Do I/Can I, do some more work, such as JM Presses, etc? I just feel that this 5x5 idea lacks, Shoulders, Triceps, Lats, ETC.

I know on paper it looks a lot easier then it really is. But I just don’t feel it really hits ALL muscles, someone PLEASE SHUT ME UP. And set me straight with the 5x5 plan.

Also, can I do any work, in place of the assistance work? If anyone wants to help me fine tune, the 5x5, please do so!! Im really looking for some help.
Click to expand...
awesome.

Assistance work... well you want to make it into a BB routine? Your 5x5 numbers will suffer.

And that's what the 5x5 is about... numbers, increasing strength... not balancing a physique.

You are still confused on what you want to accomplish, lol... hell give it a whirl... you'll just need to eat more than your going to on a cutting regimine I think.
 
mm....don't worry about assistance, the sooner you get rid of excess beach work, the sooner you'll realize how little it does.

It is tough for a lot of guys to drop the idea of training 'bodyparts' and think in terms of 'movements' but it is sufficient work. Pressing works the shoulders plenty, rowing and deadlifts are all the back work you'll ever need. If you want my opinion, bag the triceps extensions, dips are plenty for the triceps with all the pressing.......seriously, take my word for it, most guys have no idea how useless all the lat pulldowns, kickbacks, crossovers, flyes, etc etc are until they drop them and see that adding weight to the bar in big lifts and eating according to your goals make up 99% of this....you'll seriously laugh at all the fruits wasting their time on the crossover machine, peck deck, and worrying that maybe they'd have bigger pecs if they did flyes with cables and a supinated grip etc etc.

As far as stuff like lockouts and JM presses, they are legit movements to address weaknesses that crop up over time, but not really necessary right now with this type of a routine.....they have a place, in my opinion with more of an upper/lower type split.....but right now, just give this a go as is and I think you'll like the results.
 
Hey everyone, As of yesterday, I went onto the 5x5 plan.

Monday’s Routine
Squat
5 x 116
5 x 145
5 x 174
5 x 203
5 x 232


Bench
5 x 98
5 x 123
5 x 147
5 x 172
5 x 196

Row
5 x 90
5 x 135
5 x 135
5 x 135
5 x 90

I was on the 5x5, its going to take couple of weeks for me to get mentality adjusted. Instead of just stopping after this, we went ahead and did incline bench(partner was being very stubborn, and I kinda felt like I wanted to do some anyway)

Now, here comes the questions for the 5x5 pros

See how it is more for a REAL Powerlifter, its not going for anything cosmetic. Now would I be able to modify each day, in a different way?

I will not substitute, the bench/row/squat with anything. Just want to ADD onto the workout. Like Some dumbell benching sets afterwards, or some lockouts from the pins?

I know the workload will be taxing, but maybe just something for weeks 1-3 for a mental boost. But in no way would I come in on an off day and train. Just basically little extra workout related excercises for more of a “cosmetic” effect.

The 5x5 started out easy, very light weight, 100lbs on the bench for set 1, mentally it didn’t feel like much, but for the last set of 5x200, I only got the bar up 4 times. So I think I have something here.


Dinner was great last night, After the 5x5, I had the pwos, then about 1hr later, had porkschops / rice. I know not the best but they were lean(kinda), and I devourse 6 big pork chops.

Also, the ECA + YES was almost delivered yesterday, but no one was home to sign for it. So today, im gonna go pick up the eca from the USPS, and YES from UPS. So basically I should have a very nice Cardio day.

Im off from the 5x5 till Friday, So im gonna KILL ABS today, seriously going to give them their OWN workout today. One of my boys, has a nice set of abs, and they come out far, and I want that bad. I love when the abs stick out alittle.
 
Don't forget that cosmetic effects are all about the kitchen, not what you do in the gym.....I'd be careful the first time through adding too much.....remember, if you bench on Mon, incline on Wed, and bench again on Fri, that IS a lot of work.....the workload is measured long-term, week to week, month to month, it isn't about 'blasting' it in one workout.

What I ususally would tell guys having a hard time not leaving the gym 'pumped' is to do 2 sets of 20 incline dumbells at the end on Mon's workout.....and 3 sets of curls and 3 sets of dips or something for triceps after friday's workout.....that is pretty harmless......but if you tap into your recovery doing unnecessary stuff, it won't work like it's supposed to.

Plus, with week 4 weights, you won't even be able to incline worth shit after you bench.
 
mm107 said:
The 5x5 started out easy, very light weight, 100lbs on the bench for set 1, mentally it didn’t feel like much, but for the last set of 5x200, I only got the bar up 4 times. So I think I have something here.
Click to expand...

MM are you saying that you couldn't do the full 5 reps at 200 (or 196)? If so I suggest you start again and reramp because you've started too heavy. The first 3-4 weeks you should be building 'momentum' so when you get to your true PR you can roll right through it. Forgive me if I misunderstood your post and if you got all 5 reps then you can disregard this.

Good job going with the 5x5.
 
Yeah, I missed that.....it is important to get all the reps yourself, no spot, no finger tips, no tap....thats what makes this quantifiable or measurable (if thats a word, lol)....the sets/reps are constant, and you're doing more work as you progress (adding weight to the bar).....requiring a touch on the bar reduces the bar weight and you really have no accurate measure of progress....it is better to err on the side of caution and start too light and then push an extra week or two.......the whole idea is increasing capacity in the big lifts, I know it is tough to do, but you have to get away from the idea of 'feeling a burn' and training 'bodypart'.
 
yea, i was very drained for the benching, Legs took alot out of me, since i did them yesterday, so i know it was dumb to redo the legs, but i did it.

So the last rep was tapped up, but just because i was severely drained, its ok, ill get into it, im basically using this a starter. I started at a good weight, but if i cant do everything next week flalessly, then i know i messed up somewhere,
thanks for noticing!
 
I just got my Premade Stacker in. I ordered 4 bottles. 1 for me, 1 for GF, 2 for buddy at gym.

I also picked up some Yes, like I said. Im not odding, on the stimulants because I don’t want to rely on them. So I only order1 bottle. =] The ECA stack + YES should really affect the receptors in the belly.

This is a strong Premade Stacker. Works really well, used in the past to drop QUICK.

Mu Huang ( yielding 25mg ephedra ) 312mg
Caffein 200mg
Aspirin 100mg
Citrus Aurantium 250mg
Coleus Forskohlii 100mg
Yohimbine HCL 5mg
Bioperine 5mg

So heres my Battle Plan.

Running 5x5 Plan.

Mon/Weds/Fri Split

Tueday/Thursday/Sat OR Sunday

Read up, for the rest of the routine.

Im wondering, if I should maybe cycle the ECA stack because it is a STRONG one. Maybe 2 weeks on, 1 week off?

Also, I know there are several threads about this on here, but im at work, so I type into a word doc, and then open EF to post. So basically cant really search…

Im wondering how to exfoliate very good. I am hairy, so I do have hair on my belly. Should I shave it off? Or just use Saint Ives Exfoliating scrub? Thanks for understanding why I cant search!
 
DAMN! that is a strong stacker, lol... have fun with that :p

Ahhh yes exfoliation.... yup: Shaving = Best Exfoliation... if u rub YES on over hair it's like wasting product... just shave whereever you are appling the YES... every few days, or every day... depends on how fast u grow hair.

Cycling the ECA... no ideer... no info in my dome on that topic.
 
sgtslaughter said:
DAMN! that is a strong stacker, lol... have fun with that :p

Ahhh yes exfoliation.... yup: Shaving = Best Exfoliation... if u rub YES on over hair it's like wasting product... just shave whereever you are appling the YES... every few days, or every day... depends on how fast u grow hair.

Cycling the ECA... no ideer... no info in my dome on that topic.
Click to expand...

Ah, so ill go do abs today at the gym, head on home, pick up my YES, Shave + Exfoliate, and then Go running. Cant wait. Also going to pick up a sweat belt, so i dont have to stink too much lol hopefully it will mask the scent.

i think i should be fine running the entire bottle and then going few months w/o it. Since my diet is really good when i want it to be, i can cut w/o stims, but summer is already here =[
 
Hmm...I guess I should start following the journal since you're doing the 5x5 now. ;) BiggT and xblitz already covered everything I would've said, but I'll try to help in the future if you have any more questions.

I mentioned this to eat big, who also switched to the 5x5 from a DOMs/pump-seeking bodypart split: don't underestimate the volume of a program like this. Wait and see how you handle the start of the PRs in week 3/4 before adding stuff beyond the dips/curls/extensions included in the program description.
 
Cynical Simian said:
Hmm...I guess I should start following the journal since you're doing the 5x5 now. ;) BiggT and xblitz already covered everything I would've said, but I'll try to help in the future if you have any more questions.

I mentioned this to eat big, who also switched to the 5x5 from a DOMs/pump-seeking bodypart split: don't underestimate the volume of a program like this. Wait and see how you handle the start of the PRs in week 3/4 before adding stuff beyond the dips/curls/extensions included in the program description.
Click to expand...

thanks bro! really appreciate, imma stick to the 5x5 plan, im realizing now, how strenuous a full body workout can feel like =]

Thanks, ill def be asking some smart/dumb questions in the upcoming weeks, ill just be trying to learn some new info/techiques.

thanks CS really appreciate it
 
Ok,

As the story goes, im starting the ECA stack + YES regimine today, in fact i already used it for todays cardio + ab work.

Felt good, felt tingle/hot like mineral ice. So it "feels" like its doing something. Cardio was a breeze 20 mins threadmill @ level 7. Then Stairmaster Step Mill for 11 minutes w/ the 50lb vest

Heres some updated pics(taken today) To benchmark my progress.
Please any constructive criticism welcome.


Back 1
100_1404.jpg


Back 2
100_1403.jpg


Back 3
100_1402.jpg


Back 4
100_1401.jpg


Front 1
100_1400.jpg


Front 2
100_1398.jpg


Front 3
100_1397.jpg


Relaxed Front
100_1406.jpg


Calves 1
100_1413.jpg


Calves 2
100_1412.jpg


Quads
100_1411.jpg



Calories have been all clean calories, not too much junk at all. My fav part is breakfast. Oatmeal w/ blueberries splenda, omg taste so damn good(thanks bunz)
 
I missed you starting the 5x5?? Good choice. I'll check in more often.

You look very shiny. LoL I'm too lazy to hunt down your "before" pics so i can't compare but you look a lot more muscular than in your profile pic.
 
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