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nicely Labor Day update keep it up
I am with Steve, apple cider vinegar is awesome as a salad dressing.
Killed your legs
Well they were marches not spuats max effort days I might load it up and go for 45-60 steps and dynamic days I might do time.
Blows the hips and glutes up.
Also just listened to you and steve on the podcast “what it feels to be big”
Most kids today just want to have the abs…that can’t be achieved by diet alone. Iv had a fair number of people come up to me and ask how do I get big like you. Again iv been training for 2 decades, I train very hard. But the one thing that made a difference was the food not the ped’s they helped but the food matters.
Then you hear, “well I eat a lot! I eat all day long and can’t gain” I ask what they’re eatting and how much. Most the time it’s very little carbs or all protein shakes.
Or they’ll straight ask what ped’s should i take I just tell ‘em well you know chicken and lean steak is great with a fuck ton of white rice 5-6 times a day. I laugh, they laugh and just stare at them haha some try training with me and quit half way through or only make it through one day.
I may not be a 1%er but I’d like to say 5-10%
I’m definitely not average and probably pound for pound the strongest lifter out of 300+ people in this gym if I went an hour away to a powerlifting gym I’d be in below the monsters. The only time I was in the middle was at powerlifting meets and that’s including 275 to SHW those guys are studs.
Yesterday was dynamic upper day.
Bar weight this week is 55% of my raw bench max so 240lbs with doubled over mini bands which is roughly 110lbs my scale broke somehow so I gotta get a new fish scale to see at this gym.
1. Bench 5x5 30sec rest periods
2.db incline 3x20 went with 75’s on the 1st set then 80 then failed with 80 at 16 reps so I’ll stay with that goal is 80lbs for all 3 sets
3.cable row 4x12
4a. Band tri extensions 300
4b. Cable curl 4x25
5.db roll backs 45lb for 6x15 next week will be 7sets
6a. Flys 3x15
6b band pull apart 3x40
7a. Standing abs 5x20
7b. Side raise 5x15
Most rest periods were only a min long, on the longer set exercises I gave myself 1.5-2mins rest depending. Good pump might switch out pull aparts for face pulls to feel the reardelts more tho
Weighing 222lbs today doing a water cut for 24hrs so very little water and sodium today but a lot of clean carbs and meat so chicken, white rice and for fats I’m doing almonds.
If I’m alive maybe I’ll hit the gym later for legs still finishing getting shit ready for the wedding it’s been crazy this week.
Bar weight this week is 55% of my raw bench max so 240lbs with doubled over mini bands which is roughly 110lbs my scale broke somehow so I gotta get a new fish scale to see at this gym.
1. Bench 5x5 30sec rest periods
2.db incline 3x20 went with 75’s on the 1st set then 80 then failed with 80 at 16 reps so I’ll stay with that goal is 80lbs for all 3 sets
3.cable row 4x12
4a. Band tri extensions 300
4b. Cable curl 4x25
5.db roll backs 45lb for 6x15 next week will be 7sets
6a. Flys 3x15
6b band pull apart 3x40
7a. Standing abs 5x20
7b. Side raise 5x15
Most rest periods were only a min long, on the longer set exercises I gave myself 1.5-2mins rest depending. Good pump might switch out pull aparts for face pulls to feel the reardelts more tho
Weighing 222lbs today doing a water cut for 24hrs so very little water and sodium today but a lot of clean carbs and meat so chicken, white rice and for fats I’m doing almonds.
If I’m alive maybe I’ll hit the gym later for legs still finishing getting shit ready for the wedding it’s been crazy this week.
@Dozer55 you're alive after this for sure
this is bigI think you are on track, how are the weights? like on curls and flys?
222lbs is a good weight I want to see you load up and thicken up
A great reply and even the idea of using the belt squat to march sounds interesting. Glad you enjoyed the podcastWell they were marches not spuats max effort days I might load it up and go for 45-60 steps and dynamic days I might do time.
Blows the hips and glutes up.
Also just listened to you and steve on the podcast “what it feels to be big”
Most kids today just want to have the abs…that can’t be achieved by diet alone. Iv had a fair number of people come up to me and ask how do I get big like you. Again iv been training for 2 decades, I train very hard. But the one thing that made a difference was the food not the ped’s they helped but the food matters.
Then you hear, “well I eat a lot! I eat all day long and can’t gain” I ask what they’re eatting and how much. Most the time it’s very little carbs or all protein shakes.
Or they’ll straight ask what ped’s should i take I just tell ‘em well you know chicken and lean steak is great with a fuck ton of white rice 5-6 times a day. I laugh, they laugh and just stare at them haha some try training with me and quit half way through or only make it through one day.
I may not be a 1%er but I’d like to say 5-10%
I’m looking to get up to 240-250 this bulk haha and curls I keep lighter and depending on the machine I use so 70lbs is what I used on the curls and the flys I used a Atlantis fly machine lying down. I know why I stoped using that one it’s hard on shoulders and can’t get a full stretch. But only used 50lbs in total on that one you don’t need much but the normal fly machine I can get up to 120-150@Dozer55 you're alive after this for sure
I think you are on track, how are the weights? like on curls and flys?
222lbs is a good weight I want to see you load up and thicken up
If you don’t have access to one just get youre weight belt, get a band so I us my light purple band from westside barbell. Loop it through the belt and inbetween you’re body then put you’re feet through the loops and match for time. You’ll feel ridiculous. And get some looks but tell them to do it just for one minute and March hard and wide then ask them how it feels I bet they’ll change there’re mind haha
Instead of weight you can use bands or a combo on the belt squat too
That gives me high hopes because my next stack is identical with what you are thinking besides me tossing in var and winny, I'm looking to do a nice recomp and feel how you felt with the fuller bigger dry look.
@Dozer55 you can easily bulk this up, no problem at all. lets do it
I feel like you use a lot of orals year round. Maybe take a break from them if you got the cash and can do it from home unlike me where I travel and it’s harder cause of other people. I would do this,
Test e 500-750mg 1-16
Primo 800mg 1-16
Hgh 3-4 iu everyday for 6–8 months
You’ll get super lean and feel great. And you would be pounding youre liver and kidneys out. Save the orals for summer time
BP has been around 129-132/80 so I’m getting healthier I’d like it to be 127/80 before the start. The npp is cheap so I can order that and I gotta get some kidney support maybe another order after that of some more and I should be good to start it up.
Also have you ever popped a rib out or had anyone? My low bottom rib is a bastard right now has been for almost a most. I thought it was my kidney till I felt around but its right on a rib. Any cures? Or should I go see a chiropractor?
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