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It's My Time Now... BULK
I am in... got in a few days late i see..
did i miss something.. the dates are from May 26th til July 5th? the 5th is a thursday??? :D currently at 204lb 10%... 43 years old, 25 years of training. starting weight in 1986.. a buck 38.... hehe..... Cycle: 25-d-bol/D 500 Test prop/ wk 25 winny EOD starting tren next week... may start on slin if body fat stays down, we will see.. can;'t get to fat... will post pics tomorrow... do we need to take a pic of the scale or anything? Foods: 8 egg wht 1 cp oats 1 high fiber toast 8 oz turkey 1 cp yams 1 cup broc 2 scp whey isolate 1 cp oats 1 tbs oil ( mac nut oil or olive) pre wo- 50 g whey 40 g waxi maize 1 scp chained BCAA 1 tbs oil post wo- 50 g whey 40 g waxie maize 8 oz beef lean 1 cup rice 1 slice toast high fiber 8 egg wht 2 cp brocc 1 tbs oil mid night 75 g protein SUPPS: whey isolate humapro fish oil 3/d flax 3 /d trib 750 fiber 4 scp /d crealyze from species.. love the stuff.... vit c 1000 /d herbal tea daily think that is it... lol lots of calories.. |
pics on the way.
I am not sure how to post pics.. any advice?
I was 204 sat, now 206.... yeah.... |
Front and back pic
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here is your other pic man. :)
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great day for lifting...
Arnold would be proud!
delts today: dmb press 3 x 10 65 front raise 40's for 10's side raise machine 65 3x 10 delt raise dmb 15's for 3x10 rear delts 3x10 35's machine delts 90 7 sets of 12 30 sec rest.. fried... DIET: sucked down 500 g carbs today all clean- oats, blueberies, strawberries, rasb, swt pot, bron rice grits... no fats... lowered the protein.. to eliminate fat gains. legs tomorrow.. shoud be nice and carbed up for that.. 2 more meals to go tonight.. 8 meals today.. oats and blueberries now, maybe 75g protein during the night with oil.... night night..... dudes! |
On the `15 day DL
i took my shot yestersay mixed with test prop and winny, OMG.. swelled up and had to skip legs... yikes. so i opted for chest, day after delts...
felt great.. WO: dmb press - 3 80's for 8 cable press 3x 10 90, 100, 90 flat bench; 3x10 185 flys on machine with 105 5 set of 12 calves: standing 90 drop sets 10 sec break... 4 sets seated calves: 125 for 4 sets of 15 cardio 20 ins walk at 120 hr.... keeping BF low. food the same, except I will cut back to 300 g carbs today... increase the oils... |
body weight
weight up 4 lbs this week... 204-208...
diet is great and cycle is awesome.. waiting on tren... tren is your friend drols for all test is best winny makes you skinny :cool: |
let me know when you want to play golf big guy ive been playing a lot these last couple weeks!!
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Sat 6/2 progress
https://mail-attachment.googleuserco...cwkiEyKTodHDis
today stats: wt= 209 BG 9.4% LBM 189 tri- 4.5 chest- 6 mid- 5 sub- 15 ab-10.5 sup- 7 quad- 7 wt= 205.2 BG 9.9% LBM 184.9 tri- 4.5 chest- 6 mid- 5 sub- 18 ab-11.5 sup- 7 quad- 7 up 5lbs and down .5% BF.... |
stats today
https://mail-attachment.googleuserco...cwkiEyKTodHDis
today stats: wt= 209 BG 9.4% LBM 189 tri- 4.5 chest- 6 mid- 5 sub- 15 ab-10.5 sup- 7 quad- 7 wt= 205.2 BG 9.9% LBM 184.9 tri- 4.5 chest- 6 mid- 5 sub- 18 ab-11.5 sup- 7 quad- 7 up 5lbs and down .5% BF.... |
leg day
leg ext- 10rps- 90,135,135,90
leg press- 600- 15, 18, 15 squats- 185 for 8 2 sets 9 back tight) leg press machine, close feet- 320-20, 20, 20 leg ext- 5 sets of 130, 130, 115, 90, 90 leg curls- seatted- 135 for 4 sets of 12 spent at that point. ate like a pig today in Napa.. wine, burger, fries, mac and cheese.. bread, yada, yada.... cardio tomorrow |
off but not out...
So i was not on here for a few days, I am opening up my own gym, so very buzy.. I still do not miss meals, training at all...
up to 214 from 204 from my start date.... 5/27/12 got my tren this week, doing 3rd shot today... last few workouts: Sun: legs MOn: chest/ bic Tues: delts/.tri Wed: off Thurs: off out of town today: back /hams changed workouts this next few weeks to drop sets, slow negatives... changing intensity every few weeks always works best for me... Today: deads; 5 sets..wt ? 275/315/315 ? ? rows: 150 4 sets drop 2 sets under hand rows with rope, 4 sets; 120 4 sets with 2 drops pulldowns- 190 4 sets 2 drops hams, stiff legs 145 for 4 sets 15 seated curls- 135 for 4 sets drop sets 2 lying curls- 100/90/90-80-60 for 15 20 drop cardio 30 mins... |
Leg day agin
So i did legs again, tried 8 plates on the leg press for drop sets.. pulled a muscle in my right abductor, so i stopped asap.... only a slight pull ... might be a llittle brave.. managed to get:
leg press: 2 plates-20 4 plates- 15 6 plates- 10 (all warm ups) 7plates 2sets for 15 and 12... 8 plates for 4 then pull leg press machine feet in close: 210 for 30 rps Sup set with leg ext 135 for 15 290 for 20 --sup set 135 for 12 320 for 25-- sup set 100 for 12 350 for 15- sup set for 10 lunges 15 4 times no weight.. (abdct pulling) cardio for 20 mins.. 120 HR\ had a nice cheat meal.. mexican ... ribeye 14 0z steak... beans, no rice.. chips and caso... weight today down from yesterday! 215-- 214.. Stats for last 2 weeks in links up from 209-214 BF down from 9.4-9.1% LBM- up from 189- 194 June 2 stats June 9th stats cycle going very well.... up from 204 to 214 in 2 weeks.... how is everyone else doing? good luck to all.... |
progress..
up to 216.6 yesterday...
legs- leg ext 4 warm ups- 50-70-90-110 135 for 12 150 for 8 170 2 sets for 8 then drop 150-135 front squats-- 100 for 3 sets of 12 (been 10 years or more since i did them) lunges with 50 20 each leg 4 times leg presses 290-25 320 3 sets of 20 reps ******************************* diet the same,, rotating days on the carbs.. 2 low around 200 1 high 4-500 2-3 low 200-300 1 up to 400-500 seems to be keeping me lean and growing cardio: took a few days off.. did 15 miins yesterday adn 30 mins today.. nice and easy 3.3 on tread at 3 % incline |
215 and climbing
still growing 3 weeks in.. feel great, and strength is going up big time...
still rotating carbs between 150-500... only 1-2 days at top 400-500 c daily... the rest is 250 ish and a day or 2 down to 150.. |
cardio and back day
did back today, drop sets.. and did 40 mins cardio on stairs. 40 mins level 7 HR 130-140....
felt great.. |
Hittin it hard!
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Awesome!
Hey Prpower, good for you dude... keep hitting it...
up to 216.2 today from 204... going right along with the plan... chest day today: was able to get 90's for incline dumbell press.. that has been a while.. 8 reps... felt really good... i could barely reach over to my right arm to turn don my ipod my chest was so pumped.... lol nothing has changed in my diet or training, drop sets, high rep sets, straight sets... diet is very strict and consistent.. rotating days from 150 carbs to 500... 3 days at 250, 1 at 150 and 2-3 at 250-500 .... cardio is still EOD stairs.. HIIT for 10 mins then slow for 30 mins or HIIT for full 30.... maybe 70% of max.... |
workouts!
today was back.,..
in the grove.. up to 217.0.... cardio 40 mins... WO: wide low rows- 195 for 4 sets of 10 superset with rev pulldowns 150 seated hammer rows.. 275 / 4 sets 10 pulldowns hammer- 185 for 4 sets of 10 hypers with 45 plate.. |
yesterday
i did delts yesterday:
4 sets 5 exercises.... side cable raise 40 x 10rps side seated db raise 20 x 20rps front delt raises 20 x10 rear delt machine 90x 10, 110, 110, 110 x 10 frt db press.. 50 x 12, 60, 60, x 10 70 x 5 best workout in a long time.. 70's used to be hard for me at the beginning of the sets.. 70 at the end.... feel like a new man calves: leg press machine 3 plates for 15 5 plates for 10 3 sets.... (most ever) seated calves- 3 sets of 100 diet going well... still keeping the BF down.. 9.4% throughout the contest.... CARDIO: 45 mins stairs interval training.. 20 ins stairs, tread for 30 diet is still the same.. rotating carbs... more low days than high... doing this wil keep me leaner which is my goal.. i see no sense in doing 25 lbs gain with a bunch of fat then net 5-6 lbs of real muscle... |
progress-- stats
Chems: 50mg tren A EOD
Test prop 200 EOD Proviron 25-50 daily Arimidex EOD 1 mg GH 2 iu M-F nolvalog 2 iu 4 x's W/meals using dave palumbo's crealyze on WO days Vit 3 800 daily 1000mg vit C daily hot stuff multi glandular started need 2 slin 2 days ago (off slin added to reduce fat) BCAA chained _PRE WO- 1 scoop with labrada glutimine BCAA 1 sp after WO with 50g protein 2 scp fiber (2x's daily) 10g fiber 2 x;s kelp tabs 2 x;s daily BODY FAT: wt 217 BF= 9.4% LBM= 193.56 FM= 20.53 tri-3 chest-6.5 mid-4.5 sub-18 ab-10 sup-7 leg-6 totao up LBM- 184-9 --- 193.56 = 8.66lbm gain body fat the same..... goal attained.... |
240 views, keep posting :)
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OFf Day
only cardio today...
low carb day as well... 40 mins stairs 10 HIIT then 30 on the bike. hr 115-125 |
Its July!
Chest day:
I also had been using nolva 2iu pre food with carbs.. last 2 days and lost 4 lbs.. kinda weird since I carbed up yesterday.. old speg factory, bread, and more bread, W/ butter.. i'd say 600 g carbs..... feel great! ALL clean carbs, pasta, bread, oats, raisins, raspberries, met rx colossal bar, high fiber bread Ironically down 4 lbs in the last few days.. not sure why, but it is fine with me. the goal is to get lean muscle bulk, not fat bulk... bulking with more fat is easy, i can just eat more food and gain an easy 2lbs a week..... been there done that.. only leaves you feeling fat, bloated, big belly and too fat to diet for a show... my goal was to get as much muscle on this year before Jan1st... want to stay a light heavyweight... so no need to get fat... no cardio today.. being down 4, i slept a Little longer... current stack: prop 200 eod or 100 (depends on bloating) gh 2 iu 5d/wk tren, 50 mg D arimadex 1 eod |
Weight back up
back up to 216.... must have ate some bad chicken or something....
feel great! CArdio today: stairs HIIT 10 mins... tread 30 mins 125hr.... eating 3 meals of carbs, 3 meals no carbs.. adding in lots of veggies, and fats. MACROS: Protein- 350 Carbs - 150 Fats - 150 back day... looking to do mostly deadlifts.. been slacking on them lately |
WO
Got back done today:
Front pulldowns- 80-90-110-110-110 drop to 90, 80 Let wide pulldowns- 120 , 150, 150, 150 all for 12 reps deadlifts, 135 for 12 225 for 10 275 for 4 (slight pull in hamstring.) might be a little dehydrated... stopped, just in case.. no need to push and get hurt.. going to good at this point I am finally almost pain free.. knees are feeling great, shoulder is 99.9% better... time to crank it up.. Happy fourth dudes....... I'll be off tomorrow.. rest and eat... :D |
OFF Day with cardio
today is 40 min stairs WO...
weight up to 217 today.,... love it Happy 4th to all , keep training hard..... or eat a bag of chips.... and for god's sake, keep your cell phone in your gym bag.. gheesss |
DELTS Day
down a few lbs from cardio yesterday.. carb up tomorrow or friday..
delts have been great WO lately... looking for a great one today.. may back off of the cardio for a few weeks... only 175 g carbs yesterday, 150 today and tomorrow then 500 for sat... yum |
WO
Delts:
rear delt raise 35, 45, 50, 50 drop to 40, 30's all for 10 reps.. drops were 5reps each rear delt machine, 20 reps 90, 80, 80 side raise dmb- 25's for 3 sets side 1 arm dmb raise- 20 lb-- 3 sets 12 rps./. no cardio ate 150 carbs the rest fat and protein.. I might have added in a dbl western burger lettuce wrap from carl Jr's yep.. i did.... |
YEsterday Legs
I did hams focus yesterday.. did them before quads... since i had that pull in my ham, i had to hit them hard....
seated leg curls, 100, 130, 130, 130 130 all 10 reps still deads- 100, 4 sets of 20 slow reps leg curls- hips down.... 90, 90, 90, 90 all 10 reps quads- leg ext toes out to work the inner quad, (bad knees) 6 sets of 12 reps 70,90, 120, 150, 170, 170, 150 all 10-12 reps leg mach press, 300, for 5 sets of 15-20 reps front squat mach- 185 for 15 275 for 3 sets of 10 |
Yesterday food
had a big carb up day..
normal day is around 150-200g carbs yesterday was, 75g breakfast oats and fruit i hop pancakes after legs W/ blueberries ( and they smothered it) 3 rice cakes with sugar free jelly 1 collasal bar mac and cheese with squash, prime rib same as above next meal white cheddar puffs organic.. 1/2 bag mid night shake 50 g protein weight 217.6 today OFF today... low carbs..rest.. |
Body fat Check!
still at 9-9.5%.... maybe down a little this week.... backed off the cardio, eating clean...
dropped to 214 earlier in the week, then back up... |
at least your chedar puffs were organic. & what is this eating clean stuff. we r supposed to be adding weight. dont be getting lean over here. :)
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Just a few weeks left!
Cardio am 6am... 10 HIIT 5 mins rest, 30 mins steady state.. 125 hr
BACK: front pulldowns- 70,90, 100, 100, 100, 110 drop to 90, 70 for 5's 1 arm rows- 70, 90, 100, 100 all for 8 rps, drop to 80, 60 for 5's last set 2 sets under grip low rows, 150, 180 fo r10's half deads for lower lats- 125 for 10, 185 for 8, 185 for 5 hammer puldowns, 2 sets 70 per arm, for 15, 90 for 15 reps shrugs 2 sets with 135,, lats cramped up.. time to stop eating 3 carbs meals early am then no carbs last 3 meals... weight 217.... cruzing.... |
i hear ya bro., i have to eat clean or i will blow up... i can easily gain 2-4 lbs a week... at 43, my metabolism is good, but i can get fat real fast.. at 9% or maybe 11% that is high enough....
If i was in my 20's i would be at 8000+ daily like past days.. man that was fun.... I see no sense in gaining 10 pounds of fat then 8 lbs of muscle.. I have a show next year... not going to get to puffy then try to diet., it sucks,.,. I am up from 204-217... should be 220 by the end.... |
Off day
Today is an day.. well needed off day..
yesterday back day was hard... sweat machine was def on.... slept in until 7 today.. hehe rest and eat... shooting a video for fitness magazine today for my business... should be fun |
am CARDIO
just got back from cardio.. 40 mins..
stairs 15 mins, 17 mins elliptical hr ... feel great.. up to 218.2 PSsS I had a cookie yesterday.. lol delts today, giant sets...ouch....:eek: |
Arms
triceps:
pushdowns- 7 sets of 70lbs light (nursing elbow pain) tri dips machine- 90,120,150, 150 150 all 12 reps rope overhead- 50-60, 80, 70 al 12 reps tri press 100 for 3 sets BIC: cable bic- 50,90, 100, 100 all for 10 reps last set drop to 80, 60 for 8 reps each dumb curls seated, 20, 30, 30, drop to 25, 15 for 8 reps stairs 20 mins HIIT... DONE! feeling a little funny today... maybe just tired.. legs tomorrow.,. yeah baby... |
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