bro good one. pics of food would be cool too
It was great. I certainly don't have any problem to eat all my food as I still feel hungry. I guess I'll prepare more turkey.
@bullkupp post up some food pictures, we got a big hard on for food pics lol we all dieting so its fun to seeIt was great. I certainly don't have any problem to eat all my food as I still feel hungry. I guess I'll prepare more turkey.
I'll post what I eat with pictures and at what time if you guys would like to see that. Nothing sexy or exotic but you will see that I like to keep things really simple hehe.
killer update hereDay 13
This morning, I woke up looking almost like I just came back from the gym. I definitely notice more vascularity overall.
While drinking my coffee, I tried to remember what I did when I was 18 to gain 60lbs in six months. No... it wasn't all muscle. Half of that was fat and I have a lot of stretch marks to prove it. Aside from abusing no-xplode and nitrix and eating like a pig to the point of puking (and puke I did), I was in fact training less! Upon further thinking and analysis of my past year or so, I think I have been overtraining for a while now.
What got me was that I thought that by training more, I would grow more and faster. But the body doesn't grow in the gym, it is damaged and teared apart. The "after-the-gym" is where the gains are made - the recovery period.
What I did (working out everyday) worked when I trained at home and got good gains from it, but going to the gym, using heavier loads, shocking methods and so on is more taxing on the body.
Sure I am on gear now, I also eat five times a day, drink BCAAs around my workouts, take a bunch of supplements and carry my manly pill case everywhere I go, but I can't deny the importance of recovery periods.
Also, if I can be more intense in my workouts, then I would need to train less frequently and that would save my joints in the long run? I am adding only one rest period (that makes two), but that could be enough to be a game changer (I think).
Here's my revised split:
Day 1 - Chest, shoulders and triceps
Day 2 - Bake cookies or watch Netflix
Day 3 - Back and biceps
Day 4 - Quads, hamstrings and calves
Day 5 - Go on a date and talk about bodybuilding all night long
Day 6 - Repeat the cycle
(Based on this split, I should have taken a rest day today, but because I wasn't satisfied with yesterday's performance, I decided to go to the gym anyway.)
Notes to myself for the workout:
- Contract against the stretch and explode (load the muscle first)
- Stretch and flex between sets
- Focus on proper execution
- Leave everything in the gym
Wide grip pull ups - 3 sets to failure (I did 5 forced reps with 5 secs negatives - I used a bench to push myself)
Close grip pull ups - 3 sets to failure (same protocol)
Seated cable rows 12, 10, 8 reps supersetted with bent over laterals 12, 10, 8 reps (I aimed for 6 cheat reps after each set)
Hyperextensions 3 sets of 15 to 20
Concentration curls (preacher) 8, 10, 12 (I did two drops sets after each set)
BB curls 10, 8, 6 (I tried to do as many cheat reps as possible after each set which was around 3 or 4)
Incline DB curls 12, 10, 8 (I aimed for 2 secs negatives)
Hammer DB curls 12, 8 (I did 1 drop set after each set and aimed for 3 secs negatives)
3.5mph at 9% incline for 20 mins
4mph at 11% incline for 10 mins
I also came back to my old habits - writing my weights on paper. I will then transfer that to my log in my spreadsheet. I ate picking up my phone when I am working out and writing stuff on paper is faster. That's my style.
See you tomorrow, brothers.
great update hereDay 14 (Rest & debrief)
This morning my weight was at 189lbs. To get to my goal to 200lbs, I need to gain 1lb per week during the following week. I think that is possible.
I gained 3/8" on my arms since the start of this cycle — I should have measured all my body parts before starting. It may not be too let yet. I will do that right after writing this log.
It's been three days and I haven't had any cramps. I look bigger and I am still lean. I don't see any bloating and I don't feel bloated. My skin is good. Gyno is under control. My hairline is the same. I'm hungrier so I think it's possible to increase my protein.
Today, I went for a walk in the woods. Not the most challenging cardio, but I liked taking a walk in nature. I also meditated for 20 minutes doing mudras. Don't know if that works, but let's try.
Yesterday, I shared about my new workout for my back/biceps and abs. These are for the chest and legs:
Chest/shoulders/triceps - workout #1
Decline bench press 6, 8, 8 + rest pause to get 4 more reps, then strip the weight and try to get 6 more reps and rest pause, then after the last set, I will do strict flat bench DB flyes with a focus on the stretch portion. So, I am supersetting a compound movement with an isolation movement. My reasoning is the following: When you stretch a muscle to its limits, such as during DB flyes, your body instinctively detects the potential for trauma. This triggers an emergency signal that supercharges your nervous system, rallying additional muscle fibers into action. It's Mother Nature's protective mechanism, an attempt to ward off potential injuries which in turn promotes massive hypertrophy.
Incline bench press (follow the same protocol but superset with incline DB flyes)
DB shoulder presses using the ascending/descending method, I want to fail at around the 8th rep at the 5th set. So I start with a light weight, do 8 reps, then pick a heavier weight, pump 8 more reps, pick a heavier weight, repeat until the 8th rep of the 5th set, then reverse. I will be following a similar pattern:
set one: 10 pound dumbbells for 8 reps
set two: 20 pound dumbbells for 8 reps
set three: 30 pound dumbbells for 8 reps
set four: 40 pound dumbbells for 8 reps
set five: 50 pound dumbbells till failure
set six: 40 pound dumbbells till failure
set seven: 30 pound dumbbells till failure
set eight: 20 pound dumbbells till failure
set nine: 10 pound dumbbells till failure
Standing DB lateral raises 8, 10, 12 (this is a double drop set), then take a rest and do a single drop set and aim for 8 and 10 reps
Behind the back dips 10, 10, 8, 6 and then on the last set I will perform 6 reps, strip weight and go to failure
Quads/hamstrings/calves/abs - workout #1
Hacksquats 12, 10, 8 supersetted with 10 one and a half rep sissy squats, 8 and then 6. The half rep I'll performed on the lower half of the exercise. This uses the same concept I described for the pecs.
DB lunges 12, 10, 8, 6
Lying hamstring curls 6, 10, 12 (this is a double drop set), then take a rest and do a single drop set and aim for 8 and 12 reps
Standing calf raises 12, 10, 12 (this is a double drop set), then take a rest and do a single drop set and aim for 10 and 8 reps
Hanging twisted leg raises 3 sets to failure supersetted with crunches 3 sets to failure
Still trying to make this log as interesting as possible. If you want more details, feel free to ask.
See you tomorrow, brothers.
|fats (g)||carbs (g)||proteins (g)|
|375g black beans (cooked)||120||45|
|1 med. banana ripe||28||1|
|california mix (vegetables)||10|
|10g cacao raw||5|
|100g wild fruits||6|
|10 eggs (8+2)||50||62.5|
|450g ground turkey (raw)||36||81|
|225g ground turkey (raw)||18||40|
|1 cup white rice (cooked)||44||5|
|Hacksquats||12, 10, 8||360 (failed at 2)|
|(superset)||Sissy squats||10, 8, 6 (one and a half - lower portion)||BW|
|DB lunges||12, 10, 8, 6||65*|
|Lying hamstring curls||6, 10, 12 (this is a double drop set)||105*|
|Lying hamstring curls||8, 12 (this is a single drop set)||No mo' grip|
|Standing calf raises||10, 10, 10 (this is a double drop set)||200*|
|Standing calf raises||10, 8 (this is a single drop set)||240*|
|Hanging twisted leg raises||3 sets to failure||BW|
|(superset)||Crunches||3 sets to failure||BW|
@bullkupp the abs look great you're tight and big movesDay 15
One word can describe today's workout: Brutal.
Hacksquats supersetted with sissy squats really killed the lower portion of my quads. Because I don't use straps (I lost my amazing pair of versa gripps pro, God knows where), my grip failed before my legs while doing stiff legged deadlifts. My workout asked for lying leg curls, but the machine they have at this gym must be loaded with plates, so it takes more time between drop sets. It doesn't kill the pump per se but it makes the build up way less effective.
After the DB lunges and the DB deadlifts, I had a super pump in my forearms for like 15 minutes. I couldn't even hold the handles while doing standing calf raises. After doing my abs, I crouched to pick up my headphones in my bag and my belly felt so pumped, it was like a ball of muscle. Yes!
I was super hungry this morning and I added two eggs to my shake to make it 10 instead of 8. I also removed the dextrose and added 1/2 of white rice instead. It doesn't change my macros that much but here they are:
fats (g) carbs (g) proteins (g) 30g oatmeal 20 4 20g dates 23 375g black beans (cooked) 120 45 1 med. banana ripe 28 1 california mix (vegetables) 10 10g cacao raw 5 100g wild fruits 6 10 eggs (8+2) 50 62.5 450g ground turkey (raw) 36 81 225g ground turkey (raw) 18 40 120g tuna 25 1 cup white rice (cooked) 44 5 total 104 256 263.5
Some photos of my meals:
View attachment 16086View attachment 16082View attachment 16085
My PEDs cycle log:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 M M J V S D L M M J V S D L M dbol 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 test cypionate 250 250 250 250 250 cialis 10 10 10 10 10 10 10 10 10 10 10 10 cardarine 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 aromasin 12.5 12.5 12.5 12.5 12.5 12.5 12.5 12.5
The numbers at the top represent the day of my cycle, the letters the corresponding day of the week (in french). Just so you know, I only take cialis on training days so the log is not totally accurate (just for cialis).
My workout log for today:
Quads/Hamstrings/Calves/Abs Hacksquats 12, 10, 8 360 (failed at 2) (superset) Sissy squats 10, 8, 6 (one and a half - lower portion) BW DB lunges 12, 10, 8, 6 65* Lying hamstring curls 6, 10, 12 (this is a double drop set) 105* Lying hamstring curls 8, 12 (this is a single drop set) No mo' grip Standing calf raises 10, 10, 10 (this is a double drop set) 200* Standing calf raises 10, 8 (this is a single drop set) 240* Hanging twisted leg raises 3 sets to failure BW (superset) Crunches 3 sets to failure BW
3.5mph with 9% incline for 30 mins.
View attachment 16084View attachment 16087View attachment 16083View attachment 16088
I see that on the sissy squats I could have pushed my hips forward a little bit more. Because I didn't train my triceps with my chest workout, I did a set of ascending and descending reps with rope pull downs. I started with 20lbs and everytime I reached 10 reps, I increased the weight by 10lbs until I failed at 10 reps at 80lbs. At that moment I started the descent. After, my tris were on fire.
I don't know if I missed something.
Tell me what you'd like to see and I will make sure to include it in my future logs.
See you tomorrow, brothers.
This shake is my best find this year. I encourage everybody to try it (even with a can of tuna) heheLooks like you're having a great time eating all this delicious food and the results are excellent.
Never thought about adding oranges. I like the idea.