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Dude you are killing it! You look greatSleep: 7h 20m
Morning fasted bw: 222.6
What a daystill loosing weight very slowly and eating 3000 calories I love it, carbs are at 350 at the moment and even though carrying a little more water training is just so much more enjoyable.
Have not trained legs since last Wednesday so they were very fresh and strong. Pump was wicked and the cherry on top had an IFBB coach for the Pittsburg pro comment that I’ve been gaining some decent size and should consider competing soon and invited us for a session with some other pros.
Apparently Florida is the next meca for bodybuilding exciting stuff
Legs
Barbell squats
12 (135)
12 (225)
12 (315)
08 (415)
06 (415)
10 (365)
12 (315)
Bulgarian split squats
12 (120) single leg
Barbell lunges 25 yards (135) x 3 failure
Sled pulls 25 yards (180) x4
Seated hamstring curls
12 (180) x4
Seated leg extensions - slow
12 (200) x4
Lying hamstring curls
12 (160) x4
Single leg leg press unilateral slow
12 (270) x4
Seated calves raises
12 (115) x3
15 min post workout cardio
Amen brother
Yeah gym is quite massive, even peak hours there is no issues finding equipment. I used to alternate gyms but mostly stay in this one since there is more of a serious type lifter going here rather than the other one.
Meals are exactly the same tbh just add a little more carbs every now and than
Yeah the plan is to do a proper 6 month offseason towards the end of the summer and really pack on some proper mass than by next year mid summer go on stage.
What do you want your stage weight to be?
Sleep: 6h 30m + 2h nap
Morning fasted bw: 221.2
Chest Triceps Delts
Training is on point, strength is increasing once again and keeping fat gain at bay. Pumps are incredible and recovery is very fast as well. I’m sure the esters still are almost fully saturated from my previous blast but I’ll take it lol. Probably not gonna be on this cruise for much longer tbh we got lot of work to put In still.
10 min pre workout cardio
Flat db bench
12 (85)
08 (120)
08 (115)
12 (100)
08 (90)
Cable flys seated incline
12 (37)
12 (43)
10 (47)
10 (37)
Standing cable flys
12 (53)
10 (47)
10 (43)
10 (37)
Db shoulder press
12 (40)
12 (65)
10 (75) + assisted
08 (75) + assisted
Smith machine incline bench
12 (140)
08 (180)
12 (140)
12 (140) assisted
10 (140)
Db lateral raises
12 (45) drop 12 (35) drop 12 (25) drop 12 (17.5) drop 12 (15) x5
Db shrugs
12 (75)
12 (65)
12 (60)
Tricep cable flat bar push down
12 (90)
12 (80)
12 (65)
10 (65)
Tricep overhead cable press
12 (50)
08 (50)
05 (50)
15 min post workout cardio
Morning fasted bw: 221.2
Chest Triceps Delts
Training is on point, strength is increasing once again and keeping fat gain at bay. Pumps are incredible and recovery is very fast as well. I’m sure the esters still are almost fully saturated from my previous blast but I’ll take it lol. Probably not gonna be on this cruise for much longer tbh we got lot of work to put In still.
10 min pre workout cardio
Flat db bench
12 (85)
08 (120)
08 (115)
12 (100)
08 (90)
Cable flys seated incline
12 (37)
12 (43)
10 (47)
10 (37)
Standing cable flys
12 (53)
10 (47)
10 (43)
10 (37)
Db shoulder press
12 (40)
12 (65)
10 (75) + assisted
08 (75) + assisted
Smith machine incline bench
12 (140)
08 (180)
12 (140)
12 (140) assisted
10 (140)
Db lateral raises
12 (45) drop 12 (35) drop 12 (25) drop 12 (17.5) drop 12 (15) x5
Db shrugs
12 (75)
12 (65)
12 (60)
Tricep cable flat bar push down
12 (90)
12 (80)
12 (65)
10 (65)
Tricep overhead cable press
12 (50)
08 (50)
05 (50)
15 min post workout cardio
Not necessarily aiming for a specific weight however when I cut down to the low 215 I’m definitely lacking in my upper. I’m ball parking 225-230 would be ideal on stage if I can handle the weight.
@Losiol mid summer on stage thats perfect
@Losiol you can cruise a bit for 1-2 weeks more and blast into a recomp for you can prep for the summer showSleep: 6h 30m + 2h nap
Morning fasted bw: 221.2
Chest Triceps Delts
Training is on point, strength is increasing once again and keeping fat gain at bay. Pumps are incredible and recovery is very fast as well. I’m sure the esters still are almost fully saturated from my previous blast but I’ll take it lol. Probably not gonna be on this cruise for much longer tbh we got lot of work to put In still.
10 min pre workout cardio
Flat db bench
12 (85)
08 (120)
08 (115)
12 (100)
08 (90)
Cable flys seated incline
12 (37)
12 (43)
10 (47)
10 (37)
Standing cable flys
12 (53)
10 (47)
10 (43)
10 (37)
Db shoulder press
12 (40)
12 (65)
10 (75) + assisted
08 (75) + assisted
Smith machine incline bench
12 (140)
08 (180)
12 (140)
12 (140) assisted
10 (140)
Db lateral raises
12 (45) drop 12 (35) drop 12 (25) drop 12 (17.5) drop 12 (15) x5
Db shrugs
12 (75)
12 (65)
12 (60)
Tricep cable flat bar push down
12 (90)
12 (80)
12 (65)
10 (65)
Tricep overhead cable press
12 (50)
08 (50)
05 (50)
15 min post workout cardio
That should be doable by fall of 2025. Lots of heavy rows and some type of deadlift even RDL or SLDL is ok. That will give you a massive back is what everyone should shoot for. If you have a big back you will win. Its half the body.
Ill still cruise for another 3 or so weeks since training is going so well. Just to clarify it would be in 2025 not this summer. I don't want to rush anything especially since I have never competed so I would need to read up and study on a good approach as well.
I was thinking the same, maybe hammer the back religiously maybe even 3 times a week?
Don't think you need to hammer it more than once per week. If you trained your back the way I do you will understand. More is not better. Its all about quality not quantity.
I would try that but for my own sanity I need to be in the gym at least 5 days a week
keeps me busy and out of trouble lol
Do a split that allows you to lift 5 days per week and train arms twice per week and the rest once per week.I would try that but for my own sanity I need to be in the gym at least 5 days a week
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