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On Letting Go
10-21-08, 12:06 pm
Hey guys. Im new here, but not new to the game. My name is Joe, im 20 years old.

Im currently at the completion of my keto diet/cut cycle. I began at 186 13-14% bf and im now at 175 8-9% bf. Now that i've stripped away any fat that was gained during my last bulk, its time to start another. Perfect time to start a Journey thread.

I plan on taking a week break between the end of my cut cycle and beginning of mass cycle, giving me time to create meal plans and stock up on food and supps. This will be Oct 22 - 29. Mass cycle will begin October 30.

MY JOURNEY

Goal- Build Mass.

Diet- Cycling. 2400 cals on OFF days, 3000 on Training days. This is just a starting point, of course, calories on training days will eventually increase. Protein (350g) and Fat (45g) stay the same between both days, calorie decrease comes from reduced carbs on OFF days.

Off Day- 2400 cals; 350g protein, 175g carbs, 45g fat
Training Day- 3000 cals; 350g protein, 300g carbs, 45g fat

Training- 4 day split using Animal Training Routine #11, with some alterations, of course. My only available training days will be Thursday, Friday, Saturday & Sunday. Not ideal, but i gotta work with what i have. Cardio... on occasion.

Supps- Gainer/Whey/Casein, Core ABC (BCAA's), ON Glycomaize, Creatine mono, Fish Oil, Multi-V & Green Tea extract. Plan on buying Uni-Liver as well.

Stats (10/21/08)- 175lbs, 5'10", 8-9% b/f
I'll update with max deadlift/bench/squat etc, later.

Do work.

-Joe

On Letting Go
10-22-08, 7:29 am
Today marks the beginning of my week break between cycles. Damn it felt good to eat whatever i wanted for breakfast. Everyday i'm on here, i get more psyched about starting this bulk. Cant wait to try out all the recipes you guys post up.

Like i said, im not on a set diet for the week, but still trying to eat good food. Heres my intake today.

5:30- Whey shake, bowl of cereal & skim milk, cottage cheese w/ apple butter, 1/2 cup oats (micro'd into a cookie)

8:30- 1 slice whole wheat toast with natty PB, Whey shake

10:30- Chicken breast, Granola Bar

12:30- Chicken breast, brown rice

2:30- almonds

4:30- Eggs, Oats

8:30- Protein Brownie (1 scp whey, 1 scp casein, 2 tbsp nattyPB, water, microwave)

Thats prettymuch it for the day. Nothing special. To be honest, it feels good/bad at the same time, not having planned meals. Its nice to be eating whatever i want, but seems a little hectic trying to gather up enough of the right foods to take to work. Fuck. I dont need to worry so much, thats what the break is for. I'll be back on a set meal plan in 1 week. Mass time. Thanks for readin' brothers.

-Joe

Psycho77
10-22-08, 8:23 am
Thats a solid diet you have there bro. You'll definitely gain some serious mass there. Goodluck!

On Letting Go
10-23-08, 2:19 pm
Took some time to create my meal plans today. Here's how the macros worked out. If anyone wants me to post the meal plans themselves, let me know.

These were my targets;
Off Day- ~2500 cals; 350g protein, 175g carbs, 45g fat
Training Day- ~3050 cals; 350g protein, 310g carbs, 45g fat

These are my meal plan results;
Off Day- 2391 cals; 336g protein, 177g carbs, 47g fat
Training Day- 2980 cals; 351g protein, 305g carbs, 46g fat

Cant wait to start. 6 more days.

On Letting Go
10-24-08, 7:21 am
Worked out yesterday. So much better than when i was on Keto. Energy was up, pumps were solid and it just felt great overall. Today is leg day and its gonna be brutal, guaranteed. Feels good to be back, well... on my way back.

Here's what went down;

-Flat Bench Presses: 4 Sets x 8 Reps (225lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (70lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (30lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (135lbs)

-Straight Barbell Curls: 4 Sets x 8 Reps (85lbs)
-Close EZ Bar Curls: 4 Sets x 8 Reps (55lbs)

-Standing Calf Raises: 4 Sets x 12 Reps (60lbs)
-Seated Calf Raises: 4 Sets x 12 Reps (45lbs)

-15 mins LISS cardio (4mph/max incline)

Psycho77
10-24-08, 7:53 am
solid workout bro. good numbers!

On Letting Go
10-24-08, 7:24 pm
Leg workout today. There were a few sets of leg press that i literally couldnt stand up after, and when i finally was about to stand, i hobbled like an old man. I got some odd looks from the regular gym-goers, guess they were wondering why i was beating the living hell outta my legs. Fuckin right. Thats how it is.

Squats: 5 Sets x 8 Reps (225lbs)
Leg Presses: 4 Sets x 8 Reps (4 plates each side)
Stiff-Legged Deadlifts: 4 Sets x 8 Reps (185lbs)
Leg Extensions: 4 Sets x 8 Reps (100lbs)
Leg Curls: 4 Sets x 8 Reps (100lbs)

Straight Leg Lifts: 4 Sets x 12 Reps
Bent Knee Leg Lifts: 4 Sets x 12 Reps
Incline Sit-Ups: 4 Sets x 12 Reps

15 mins LISS cardio (4mph/max incline)

On Letting Go
10-25-08, 1:29 pm
Back workout this morning. Went well.

Cable Pulldowns: 4 Sets x 8 Reps
Reverse Barbell Rows: 4 Sets x 8 Reps (135lbs)
Dumbbell Rows: 4 Sets x 8 Reps (65lbs)
Barbell Shrugs: 4 Sets x 8 Reps (225lbs)
Rear Shrugs: 3 Sets x 8 Reps (225lbs)

Standing Calf Raises: 4 Sets x 12 Reps (60lbs)
Seated Calf Raises: 4 Sets x 12 Reps (45lbs)

15 mins LISS cardio (4mph/max incline)

On Letting Go
10-27-08, 8:39 am
Its monday morning. Im tired as shit and my legs are still in pain from firdays leg workout. Walking isnt much fun, but one does come to appreciate the DOMS after so much time and work invested. Had a good cheat day yesterday, 5 slices of papa Johns pizza. Delicious.

Sundays workout~

Rear Military Presses: 5 Sets x 12 Reps (95)
Front Military Presses: 5 Sets x 12 Reps (95)
Bent-Over Laterals: 4 Sets x 12 Reps (10)

Nose Breakers: 4 Sets x 8 Reps (70)
Dips: 4 Sets x 8 Reps (25)
Tricep Pushdowns: 4 Sets x 8 Reps (55)

Straight Leg Lifts: 4 Sets x 12 Reps
Bent Knee Leg Lifts: 4 Sets x 12 Reps
Incline Sit-Ups: 4 Sets x 12 Reps

On Letting Go
10-28-08, 7:20 am
Tomorrow is my initial weigh in, and Thursday, the official start of my mass cycle. Im gettin pretty psyched up.

On a side note, since the end of my keto diet i've been eating around 2400 cals daily (about 350g protein, 175g carbs and 45g fat) and i've been getting leaner and leaner as time goes on. I look much better than i did while doing keto, hell, i think i look better than i've ever looked before. Didnt really expect this to happen, but im glad it did, because now know that my body burns fat super-efficiently around the 2400cal 350/175/45 zone. After seeing this progress over the last week, i feel like i shouldnt ever drop below 2400cals, from this point i feel like all i would have to do is increase my cardio to drop significantly more b/f. When i was on 2100cals with keto, im pretty sure i was catabolizing muscle... oh well. Trial and error, thats how you make progress. Perhaps i may actually reach my long-time goal of 6-7% b/f next time i go on a cut.

So for anyone reading this... Lesson Learned- Do not cut yourself short with calories because you think it will burn fat off faster. It in fact, does the opposite, tearing away the muscle you worked so hard for. Take small steps, monitor your progress, make changes as necessary.

-Joe

Psycho77
10-28-08, 7:33 am
thanks for sharing this bro. Im starting on my cutting cycle tom.

On Letting Go
10-29-08, 8:08 am
Had my weigh in this morning. Mass cycle starts tomorrow. Fuck yea.

Starting today, i will track my weight weekly (wednesdays) and my body measurements w/ pics monthly (last wednesday of the month). I'll post my body stats later tonight. I wish i had the ability to keep updating post #1... oh well.

Initial weight- 175.5lbs, 8-9% b/f (10/29/2008)

~PR's~
Flat bench- 300
Deadlift- 315
Squat- 315

B2ood
10-29-08, 9:01 am
Good luck with the bulk bro. I'll be checking back regularly on your progress.

On Letting Go
10-29-08, 8:26 pm
Ok so heres the official update.

(10/29/2008)

Weight- 175.5lbs, 8-9% b/f

~Body Stats~
Waist- 32"
Hips- 34"
Chest- 40.25"
Shoulders- 49"
Upper arms- 14"
Forearms- 12"
Thighs- 23"
Calfs- 15"
Neck- 15.75"

~PR's~
Flat bench- 300
Deadlift- 315
Squat- 315

On Letting Go
10-31-08, 7:04 am
Yesterdays chest workout; same weights as last week.

-Flat Bench Presses: 4 Sets x 8 Reps (225lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (70lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (30lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (135lbs)

-Straight Barbell Curls: 4 Sets x 8 Reps (85lbs)
-Close EZ Bar Curls: 4 Sets x 8 Reps (55lbs)

-Standing Calf Raises: 4 Sets x 12 Reps (60lbs)
-Seated Calf Raises: 4 Sets x 12 Reps (45lbs)

On Letting Go
10-31-08, 9:19 am
Just ordered Uni-Liver and Pak. Looking forward to trying Pak, my first product from the Animal line up.

On Letting Go
10-31-08, 7:15 pm
Another good leg day. Changed my squats from 5x8 to 5x5, and went as deep as possible. Gonna continue with that, form being more important that weight. After the workout, had some kickass chow. 4oz ground beef, sweet potato & weight gainer shake. Perfect pwo meal. Peace.

Squats: 5 Sets x 5 Reps (225lbs)
Leg Presses: 4 Sets x 5 Reps (4 & 1/4 each side)
Stiff-Legged Deadlifts: 4 Sets x 8 Reps (185lbs)
Leg Extensions: 4 Sets x 8 Reps (100lbs)
Leg Curls: 4 Sets x 8 Reps (100lbs)

Straight Leg Lifts: 4 Sets x 12 Reps
Bent Knee Leg Lifts: 4 Sets x 12 Reps
Incline Sit-Ups: 4 Sets x 12 Reps

Psycho77
11-01-08, 5:45 am
Just ordered Uni-Liver and Pak. Looking forward to trying Pak, my first product from the Animal line up.



cool, look forward to the "pak piss"

On Letting Go
11-02-08, 2:47 pm
Yesterdays back workout;

Cable Pulldowns: 4 Sets x 8 Reps
Reverse Barbell Rows: 5 Sets x 5 Reps (160lbs)
Dumbbell Rows: 4 Sets x 8 Reps (70lbs)
Barbell Shrugs: 4 Sets x 8 Reps (225lbs)
Rear Shrugs: 3 Sets x 8 Reps (225lbs)

Standing Calf Raises: 4 Sets x 12 Reps (60lbs)
Seated Calf Raises: 4 Sets x 12 Reps

Todays shoulder workout;

Rear Military Presses: 5 Sets x 5 Reps (185)
Front Military Presses: 5 Sets x 5 Reps (185)
Lateral raise: 4 Sets x 8 Reps (20)

Nose Breakers: 4 Sets x 8 Reps (80)
Dips: 4 Sets x 8 Reps (25)

Bent Knee Leg Lifts: 2 Sets x 8 Reps (25)
Incline Sit-Ups: 2 Sets x 10 Reps (10)

I have my cheat meal post-workout on sundays. Today i bought a double cheeseburger and grilled chicken sandwich from wendys, then put the chicken in between the two beef patties. Ate that, then had a slice of pizza and some oatmeal. Money.

On Letting Go
11-02-08, 8:05 pm
forgot to add, starting creatine load tomorrow. 25g daily for 3 days, then 10g maintainence for the next month or so.

On Letting Go
11-05-08, 6:52 am
Weighed in this morning. Heres the update;

(10/29/2008) Weight- 175.5lbs, 8-9% b/f
(11/5/2008) Weight- 175.8lbs, 8-9% b/f

Gained .3lbs since last wednesday. Shooting for 1 to 1.5lbs weekly, so my calories are getting bumped up. I'll post the changes i make to my diet. Should see a good gain through this coming week.

Tomorrow is the last day of creatine load and my first lift day since starting creatine supplementation. Im looking forward to seeing its effects.

Psycho77
11-05-08, 7:16 am
Weighed in this morning. Heres the update;

(10/29/2008) Weight- 175.5lbs, 8-9% b/f
(11/5/2008) Weight- 175.8lbs, 8-9% b/f

Gained .3lbs since last wednesday. Shooting for 1 to 1.5lbs weekly, so my calories are getting bumped up. I'll post the changes i make to my diet. Should see a good gain through this coming week.

Tomorrow is the last day of creatine load and my first lift day since starting creatine supplementation. Im looking forward to seeing its effects.




nice gains there bro.

T-GUN
11-05-08, 7:22 am
Yep, looking good. Very solid diet and nice lifting, keep the updates coming and good luck.

On Letting Go
11-06-08, 10:13 am
Thanks brothers.

Lift day today. Finally. Been psyched up all week. Took my first Pak this morning as well. Didnt fmake me feel much different, but my piss smelled pretty bad. I'll update later tonight with my workout.

OnLettingGo

On Letting Go
11-07-08, 8:45 am
Came home from school wednesday night and discovered that the refridgerator had stopped working hours before. Initial thoughts; FUCK. Salvaged everything but my ground beef. Guess it'll be chicken for the next couple days.

Chest workout yesterday. Strength and stamina greatly increased compared to last week, possible that the amplified effects were contributed to creatine/pak supplementation. Progress is progress.

-Flat Bench Presses: 5 Sets x 5 Reps (255lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (70lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (35lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (135lbs)

-Straight Barbell Curls: 4 Sets x 8 Reps (85lbs)
-Close EZ Bar Curls: 2 Sets x 8 Reps (50lbs)

-Standing Calf Raises: 4 Sets x 10 Reps (60lbs)


Leg day today, i'll update later tonight. Hoping to see gains similar to my chest workout. OnLettingGo

Psycho77
11-07-08, 11:36 am
Fuck, what a waste of good ground meat. Hate to waste food but what can you do. I guess you have to eat and eat before all the others go bad hahahaha.

Solid workout there bro. You're a strong ANIMAL. Keep hitting it. Looking forward to your leg w/o.

On Letting Go
11-08-08, 8:25 pm
Fridge is working again. Thank god. Shoulders tomorrow, then i just wait til wednesday to hit the scale. Hoping for at least a pound.

Update for yesterday and today...

Yesterday;
Squats: 5 Sets x 5 Reps (225lbs)
Leg Presses: 4 Sets x 8 Reps (4 plates each side)
Deadlift: 2 Sets x 5 Reps (245lbs)
Straight-Leg Deadlift: 2 Sets x 5 Reps (225lbs)
Leg Extensions: 4 Sets x 8 Reps
Leg Curls: 4 Sets x 8 Reps

Bent Knee Leg Lifts: 4 Sets x 8 Reps
Incline Sit-Ups: 4 Sets x 8 Reps

Today;
Cable Pulldowns: 4 Sets x 8 Reps
Reverse Barbell Rows: 4 Sets x 8 Reps (135lbs)
Dumbbell Rows: 4 Sets x 8 Reps (70lbs)
Barbell Shrugs: 4 Sets x 8 Reps (225lbs)
Rear Shrugs: 3 Sets x 8 Reps (225lbs)

Standing Calf Raises: 4 Sets x 10 Reps (60lbs)
Seated Calf Raises: 4 Sets x 10 Reps


On. Letting. Go.

Psycho77
11-09-08, 12:05 am
Fridge is working again. Thank god. Shoulders tomorrow, then i just wait til wednesday to hit the scale. Hoping for at least a pound.

Update for yesterday and today...

Yesterday;
Squats: 5 Sets x 5 Reps (225lbs)
Leg Presses: 4 Sets x 8 Reps (4 plates each side)
Deadlift: 2 Sets x 5 Reps (245lbs)
Straight-Leg Deadlift: 2 Sets x 5 Reps (225lbs)
Leg Extensions: 4 Sets x 8 Reps
Leg Curls: 4 Sets x 8 Reps

Bent Knee Leg Lifts: 4 Sets x 8 Reps
Incline Sit-Ups: 4 Sets x 8 Reps

Today;
Cable Pulldowns: 4 Sets x 8 Reps
Reverse Barbell Rows: 4 Sets x 8 Reps (135lbs)
Dumbbell Rows: 4 Sets x 8 Reps (70lbs)
Barbell Shrugs: 4 Sets x 8 Reps (225lbs)
Rear Shrugs: 3 Sets x 8 Reps (225lbs)

Standing Calf Raises: 4 Sets x 10 Reps (60lbs)
Seated Calf Raises: 4 Sets x 10 Reps


On. Letting. Go.



Damn workout there bro. Inspiring shit. Remember even tho you dont get that pound on the scale, gains are still gains.

On Letting Go
11-09-08, 2:22 pm
Must've slept funny last night, i woke up with a sore right shoulder. Wasnt able to use the same amount of weight as last week, but i suffered through with as much as i could.

Rear Military Press: 5 Sets x 5 Reps (155)
Military Press: 5 Sets x 5 Reps (60 db's)
Lateral raise: 4 Sets x 8 Reps (20)

Nose Breakers: 4 Sets x 8 Reps (90)
Dips: 4 Sets x 8 Reps (30)
Pushdowns:

Bent Knee Leg Lifts: 3 Sets x 8 Reps (30)
Incline Sit-Ups: 3 Sets x 10 Reps (25)

OnLettingGo

On Letting Go
11-13-08, 6:54 am
Only gained .3lbs at my last weigh in, so i increased my calories on lift days (added about 250cals each day). After seeing this weeks results i feel like im damn close to my sweet spot as far as calorie intake and weekly weight gain.

(10/29/2008) Weight- 175.5lbs, 8-9% b/f
(11/5/2008) Weight- 175.8lbs (+.3), 8-9% b/f
(11/12/2008) Weight- 177.6 (+1.8), ~9% b/f

Making progress.

On.Letting.Go.

On Letting Go
11-14-08, 8:26 am
So 2lbs in 2 weeks... all the diet planning is paying off. Consistant gains from week 1, cant really ask for more than that. I also feel like im going be able to remain much leaner than i was during my last bulk, making life easier come summer-time.

When i reach the '10lbs gained' mark, which is 185, i'll be adding in my 'LettingGo Stack' to kick my natural test/gh production up. 'LG Stack' consists of ZMA/Tribulus/Natural Sterol Complex. During my last bulk i used a ZMA/Trib stack with great success, so i added Nat sterol this time around because it seemed like a beneficial addition to my 'natural' stack, plus plenty of people on the FORVM recommend it. Im still not 100% set on how im going to cycle the stack... most likely 3 weeks on, 1 week off. But im open to suggestions. I may start another thread on that topic.

Had a good chest workout yesterday. Sickening pumps. Only did a few sets of bi's and felt like my arms were gonna pop.

-Flat Bench Presses: 5 Sets x 5 Reps (255lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (80lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (35lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (145lbs)

-Straight Barbell Curls: 4 Sets x 8 Reps (65lbs)(slow negative)

On. Letting. Go.

Psycho77
11-15-08, 6:18 pm
So 2lbs in 2 weeks... all the diet planning is paying off. Consistant gains from week 1, cant really ask for more than that. I also feel like im going be able to remain much leaner than i was during my last bulk, making life easier come summer-time.

When i reach the '10lbs gained' mark, which is 185, i'll be adding in my 'LettingGo Stack' to kick my natural test/gh production up. 'LG Stack' consists of ZMA/Tribulus/Natural Sterol Complex. During my last bulk i used a ZMA/Trib stack with great success, so i added Nat sterol this time around because it seemed like a beneficial addition to my 'natural' stack, plus plenty of people on the FORVM recommend it. Im still not 100% set on how im going to cycle the stack... most likely 3 weeks on, 1 week off. But im open to suggestions. I may start another thread on that topic.

Had a good chest workout yesterday. Sickening pumps. Only did a few sets of bi's and felt like my arms were gonna pop.

-Flat Bench Presses: 5 Sets x 5 Reps (255lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (80lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (35lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (145lbs)

-Straight Barbell Curls: 4 Sets x 8 Reps (65lbs)(slow negative)

On. Letting. Go.



2lbs in 2 week, awesome gains bro! Looks like you have eveything dialed in. Strong workout bro.

On Letting Go
11-17-08, 10:03 am
Weight progress report comin on wednesday (Nov 19). Cant wait to see those #'s keep climbing. Next wednesday (Nov 26) marks the end of my first month of bulking. I'll be taking pics and measurements on that day.

Workouts from this past weekend;

SATURDAY
Weighted Pull-ups: 5 Sets x 5 Reps (30lbs)
Reverse Barbell Rows: 4 Sets x 8 Reps (135lbs)
Dumbbell Rows: 4 Sets x 8 Reps (70lbs)
Barbell Shrugs: 4 Sets x 8 Reps (225lbs)
Rear Shrugs: 3 Sets x 8 Reps (225lbs)

Standing Calf Raises: 4 Sets x 10 Reps (60lbs)
Seated Calf Raises: 4 Sets x 10 Reps

SUNDAY
Rear Military Press: 5 Sets x 5 Reps (155)
Military Press: 5 Sets x 5 Reps (65 db's)
Lateral raise: 4 Sets x 8 Reps (20)

Nose Breakers: 4 Sets x 8 Reps (90)
Dips: 4 Sets x 8 Reps (30)
Pushdowns:

Bent Knee Leg Lifts: 3 Sets x 8 Reps (30)
Incline Sit-Ups: 3 Sets x 10 Reps (25)

On Letting Go
11-18-08, 1:01 pm
No real updates today. I just feel like bullshitting for a while.

Decided to try a little homebrew pre-workout supplement. I'm almost finished my container of vassive-NO (opt. nutrition), and before that, i used shock therapy. Both were decent products.

Now, i like shit that is simple and gives results. Being inexpensive is also a plus. So for my homebrew, i picked what i believed to be the two most beneficial ingredients from most any pre-workout supplement; Arginine and Caffeine. Energy, Focus, Vaso-dilation, GH support. Simple and to the point.

30-45mins pre-workout; 3g L-Arginine + 200mg Caffeine.

After a few workouts on the new stack, i'll post a little review in this thread.

On.
Letting.
Go.

On Letting Go
11-19-08, 12:25 pm
Good news, last night was my last tuesday class of the semester, so now i only have school monday and wednesday. Tuesday is now a lift day. Fuck yes. Not being able to lift for 3 straight days was beginning to nag me. Heres my new split- i may re-arrange it to the spread leg and back workouts farther apart, those being the most brutal days.

Monday- OFF
Tuesday- Chest/Bi's
Wednesday- OFF
Thursday- Legs
Friday- Back
Saturday- Shoulders/Tri's
Sunday- OFF

Once again, not ideal, but i'll make it work. Once the school semester is over i'll be doing a mon/wed/fri/sat split for about a month until the spring semester starts. Cant wait to have the extra time.

Posting my scale results tomorrow morning.

On.Letting.Go.

Psycho77
11-19-08, 11:30 pm
Good news, last night was my last tuesday class of the semester, so now i only have school monday and wednesday. Tuesday is now a lift day. Fuck yes. Not being able to lift for 3 straight days was beginning to nag me. Heres my new split- i may re-arrange it to the spread leg and back workouts farther apart, those being the most brutal days.

Monday- OFF
Tuesday- Chest/Bi's
Wednesday- OFF
Thursday- Legs
Friday- Back
Saturday- Shoulders/Tri's
Sunday- OFF

Once again, not ideal, but i'll make it work. Once the school semester is over i'll be doing a mon/wed/fri/sat split for about a month until the spring semester starts. Cant wait to have the extra time.

Posting my scale results tomorrow morning.

On.Letting.Go.



Let the insanity begin!

On Letting Go
11-20-08, 7:40 am
Weigh in;

(10/29/2008)Initial weight- 175.5lbs, 8-9% b/f
(11/5/2008) Weight- 175.8lbs (+.3), 8-9% b/f
(11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
(11/19/2008) Weight- 179.0 (+1.4), ~9% b/f

On.Letting.Go.

On Letting Go
11-21-08, 7:21 am
Received my arginine and caffeine yesterday, gonna use it as soon as i run out of Vassive. On a side note, after hearing the L-Arginine aids in growth hormone release i figured it would be a good idea it take some before bed, took 2g to be exact.

To me; the effects were very similar to that of ZMA. I had a much more 'rest-ful' night of sleep, vivid dreams (not gonna go into detail on that, hah) and when i woke up i felt more well rested and energized than usual. Seems like a solid product to me, but i'll have to wait and see how the pre-workout supplementation really goes, before i can give it my 100% approval.

Yesterdays chest workout; made decent gains on all my lifts compared to last week.

-Flat Bench Presses: 5 Sets x 5 Reps (265lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (80lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (40lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (155lbs)

-Straight Barbell Curls: 4 Sets x 8 Reps (65lbs) crucial contraction & slow negative

-Standing Calf Raises: 4 Sets x 10 Reps (70lbs)
-Seated Calf Raises: 4 Sets x 10 Reps

On.Letting.Go.

On Letting Go
11-24-08, 8:50 am
Killer Workouts over the weekend. Makin great gains especially on my squats and deads. Ate a bunch of pizza on saturday and had a brutal upset stomach all day sunday. Im talkin gut wrenching, agonizing cramps. Still getting some today as well. No more fucking pizza for me.

FRIDAY
Squats: 5 Sets x 5 Reps (275lbs) Ass to grass baby ~NEW PR~
Deadlift: 2 Sets x 5 Reps (315lbs) Matched a past PR. Hopin for new PR next week
Straight-Leg Deadlift: 2 Sets x 5 Reps (225lbs)
Leg Presses: 4 Sets x 8 Reps (4 plates each side)
Leg Extensions: 4 Sets x 8 Reps
Leg Curls: 4 Sets x 8 Reps
Bent Knee Leg Lifts: 4 Sets x 8 Reps (30lbs)
Incline Sit-Ups: 4 Sets x 8 Reps (25lbs)

SATURDAY
Weighted Pull-ups: 5 Sets x 5 Reps (30lbs)
Reverse Barbell Rows: 4 Sets x 8 Reps (145lbs)
Dumbbell Rows: 4 Sets x 8 Reps (75lbs)
Barbell Shrugs: 4 Sets x 8 Reps (225lbs)
Rear Shrugs: 3 Sets x 8 Reps (225lbs)
Standing Calf Raises: 4 Sets x 10 Reps (70lbs)
Seated Calf Raises: 4 Sets x 10 Reps

SUNDAY
Rear Military Press: 5 Sets x 5 Reps (165)
Military Press: 5 Sets x 5 Reps (65 db's)
Lateral raise: 4 Sets x 8 Reps (20)
Dips: 4 Sets x 8 Reps (50)
Bent Knee Leg Lifts: 3 Sets x 8 Reps (30)
Incline Sit-Ups: 3 Sets x 10 Reps (25)

OnLettingGo

The Sun
11-24-08, 9:09 am
strong workouts bro, grats for the PR!!

On Letting Go
11-26-08, 7:27 am
Weigh in;

(10/29/2008)Initial weight- 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f

First week of the new workout schedule. Yesterdays chest workout was good, im having noticeable strength increases every week. Cant argue with results.

-Flat Bench Presses: 5 Sets x 5 Reps (275lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (80lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (40lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (175lbs)

-Dumbell Curls: 4 Sets x 16 Reps (30lbs) alternating arms, crucial contraction & slow negative

-Standing Calf Raises: 4 Sets x 10 Reps (80lbs)
-Seated Calf Raises: 4 Sets x 10 Reps

OnLettingGo

On Letting Go
12-01-08, 7:11 am
Fell a little behind on my log over the weekend. I'll be posting last weeks workouts and a measurement update for month #1.

On.Letting.Go.

Psycho77
12-01-08, 8:57 am
Weigh in;

(10/29/2008)Initial weight- 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f

First week of the new workout schedule. Yesterdays chest workout was good, im having noticeable strength increases every week. Cant argue with results.

-Flat Bench Presses: 5 Sets x 5 Reps (275lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (80lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (40lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (175lbs)

-Dumbell Curls: 4 Sets x 16 Reps (30lbs) alternating arms, crucial contraction & slow negative

-Standing Calf Raises: 4 Sets x 10 Reps (80lbs)
-Seated Calf Raises: 4 Sets x 10 Reps

OnLettingGo


Solid workout bro. No arguments here..........numbers don't lie.

On Letting Go
12-01-08, 9:17 pm
updates;

(11/27/08)
Squats: 5 Sets x 5 Reps (275lbs)
Deadlift: 2 Sets x 5 Reps (315lbs)
Straight-Leg Deadlift: 2 Sets x 5 Reps (225lbs)

I cut the workout short after those. I was completely spent and could hardly walk. Worked at 100% of my physical and mental capacity. It was fucking brutal.

(11/28/08)
weighted pullup: 4 Sets x 5 Reps (25lbs)
Reverse Barbell Rows: 4 Sets x 8 Reps (155lbs)
Dumbbell Rows: 4 Sets x 8 Reps (80lbs)
Barbell Shrugs: 4 Sets x 8 Reps (245lbs)
Rear Shrugs: 3 Sets x 8 Reps (225lbs)

(11/29/08)
Rear Military Press: 5 Sets x 5 Reps (175)
Military Press: 5 Sets x 5 Reps (70 db's)
Bent over lateral: 4 Sets x 8 Reps (20)

Dips: 4 Sets x 8 Reps (50)

On.Letting.Go.

On Letting Go
12-01-08, 9:34 pm
measurement update;

~Body Stats~

(10/29/08) --> (12/1/08)

Waist- 32" --> 33.5"
Hips- 34" --> 34.75"
Chest- 40.25" --> 40.25"
Shoulders- 49" --> 49.25"
Upper arms- 14" --> 15"
Forearms- 12" --> 12.25"
Thighs- 23" --> 23"
Calfs- 15" --> 15.25"
Neck- 15.75" --> 16"

Kinda disappointed in my legs. I was expecting at least some gain on my thighs. Gotta keep workin at it.

On.Letting.Go.

The Sun
12-02-08, 12:31 am
good workout there.
I love your leg days - low volume and fucking brutal.

On Letting Go
12-02-08, 6:51 am
good workout there.
I love your leg days - low volume and fucking brutal.

Yeah man. Its rough, but i love it. It calls you out and kicks your ass. Its takes everything you have to give, and then some. But by the end of it all, you really know what youre made of.


Weigh in;

(10/29/2008)Initial weight- 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f

O.L.G. stack starts today;
3 zma caps, 30mins before bed
2 trib caps daily, with meals

On.Letting.Go.

On Letting Go
12-02-08, 9:06 pm
Todays chest workout;

-Flat Bench Presses: 5 Sets x 5 Reps (275lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (80lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (45lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (175lbs)

-Barbell Curls: 4 Sets x 8 Reps (65lbs) crucial contraction & slow negative

-Standing Calf Raises: 4 Sets x 10 Reps (80lbs)

On.Letting.Go.

Psycho77
12-02-08, 9:09 pm
measurement update;

~Body Stats~

(10/29/08) --> (12/1/08)

Waist- 32" --> 33.5"
Hips- 34" --> 34.75"
Chest- 40.25" --> 40.25"
Shoulders- 49" --> 49.25"
Upper arms- 14" --> 15"
Forearms- 12" --> 12.25"
Thighs- 23" --> 23"
Calfs- 15" --> 15.25"
Neck- 15.75" --> 16"

Kinda disappointed in my legs. I was expecting at least some gain on my thighs. Gotta keep workin at it.

On.Letting.Go.


nice progress bro

The Sun
12-03-08, 2:25 am
Todays chest workout;

-Flat Bench Presses: 5 Sets x 5 Reps (275lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (80lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (45lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (175lbs)

-Barbell Curls: 4 Sets x 8 Reps (65lbs) crucial contraction & slow negative

-Standing Calf Raises: 4 Sets x 10 Reps (80lbs)

On.Letting.Go.

damn strong benching there bro!!!

On Letting Go
12-03-08, 7:03 am
nice progress bro

Thanks man. I've been workin/eatin my ass off and its startin to pay off. Im at the 10lbs gained mark now (175->185, in 5 weeks), so i still have another 15lbs til i get to 200, which im sure wont be easy, but Im getting more and more motivated as i go. Watching myself get bigger and stronger really keeps me psyched up. As a matter of fact, just yesterday i got a compliment from one of the bigger guys in the gym, he said that my traps are really starting to develop nicely. I was pretty happy after that. haha.


damn strong benching there bro!!!

Thanks. For some reason benching has always been one of my strong suits in lifting. I've been working hard to improve my squat and deads. I feel like my chest is more developed than my legs and back, so improving those two areas has been top priority for me, hence the high intensity/low volume leg/back work. Tryna grow me some big-boy quads.

OnLettingGo

The Sun
12-03-08, 9:35 am
Thanks. For some reason benching has always been one of my strong suits in lifting. I've been working hard to improve my squat and deads. I feel like my chest is more developed than my legs and back, so improving those two areas has been top priority for me, hence the high intensity/low volume leg/back work. Tryna grow me some big-boy quads.

OnLettingGo

yo bro same here, that's why I went for a program that allows squats 3 times a week.
nothing like squattin for big trunks

On Letting Go
12-04-08, 5:57 pm
(12/4/08)
Squats: 5 Sets x 5 Reps (275lbs)
Deadlift: 2 Sets x 5 Reps (315lbs)
Straight: Leg Deadlift: 2 Sets x 5 Reps (245lbs)
Leg Press: 2 Sets x 8 Reps (4plates)

Decline Crunches: 2 Sets x 10 Reps (25lbs)
Knee Raises: 2 sets x 8 Reps (30lbs)

Brutal squats, getting a little bit easier every week. Probably gonna bump to 285-290 next week... If i can still walk. Hah\\\

On.Letting.Go.

Psycho77
12-04-08, 7:46 pm
Thanks man. I've been workin/eatin my ass off and its startin to pay off. Im at the 10lbs gained mark now (175->185, in 5 weeks), so i still have another 15lbs til i get to 200, which im sure wont be easy, but Im getting more and more motivated as i go. Watching myself get bigger and stronger really keeps me psyched up. As a matter of fact, just yesterday i got a compliment from one of the bigger guys in the gym, he said that my traps are really starting to develop nicely. I was pretty happy after that. haha.




Nice progress bro. 200 is within easy reach. Getting nods and compliments from the bigger and established guys in the gym is a strong motivation boost.

The Sun
12-05-08, 2:53 am
(12/4/08)
Squats: 5 Sets x 5 Reps (275lbs)
Deadlift: 2 Sets x 5 Reps (315lbs)
Straight: Leg Deadlift: 2 Sets x 5 Reps (245lbs)
Leg Press: 2 Sets x 8 Reps (4plates)

Decline Crunches: 2 Sets x 10 Reps (25lbs)
Knee Raises: 2 sets x 8 Reps (30lbs)

Brutal squats, getting a little bit easier every week. Probably gonna bump to 285-290 next week... If i can still walk. Hah\\\

On.Letting.Go.

Killer workout bro, squats & deads ! keeping it simple and effective ! goo jod bro!

On Letting Go
12-05-08, 7:43 am
Nice progress bro. 200 is within easy reach. Getting nods and compliments from the bigger and established guys in the gym is a strong motivation boost.

Hell yea. I know i can hit 200 and gonna be fuckin pumped when i achieve that goal. Thanks brother.


Killer workout bro, squats & deads ! keeping it simple and effective ! goo jod bro!

Thanks Sun. I've really been puttin in some time on squats. Next stop... 5 x 5 with 300.


I feel like its time increase my calories just a tad. So after i do some work with my diet plans, i'll post up the results.

On.Letting.Go.

On Letting Go
12-06-08, 12:23 pm
New diet macros;

Off Day- 2554 cals - 358g pro/178g carb/52g fat
Lift Day- 3543 cals - 375g pro/393g carb/58.5g fat

Workouts the last two days;

(12/5/08)
weighted pullup: 4 Sets x 5 Reps (30lbs)
Reverse Barbell Rows: 4 Sets x 8 Reps (165lbs)
Dumbbell Rows: 4 Sets x 8 Reps (80lbs)
Barbell Shrugs: 4 Sets x 8 Reps (245lbs)
Rear Shrugs: 3 Sets x 8 Reps (225lbs)

(12/6/08)
Rear Military Press: 5 Sets x 5 Reps (185)
Military Press: 5 Sets x 5 Reps (80 db's)
Bent over lateral: 4 Sets x 8 Reps (22.5)

Dips: 4 Sets x 8 Reps (60)


On.Letting.Go.

The Sun
12-06-08, 12:41 pm
I think you should consume more fat, atleast 1g per 1 body kg.

great workouts there bro. I really like your exercises.

On Letting Go
12-09-08, 6:46 am
I think you should consume more fat, atleast 1g per 1 body kg.

great workouts there bro. I really like your exercises.

Thanks for the recommendation. On top of those macro's I also get an extra 6g fat from fish/flax oils throughout the day, so im definitely not low on fat, but If i dont see the results im looking for with my new diet, i'll add in some more natty peanut butter... because it tastes so damn good. haha. Definitely a vice of mine.

Weigh in;

(10/29/2008)Initial weight- 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f
Week 6 - (12/9/2008) Weight- 186.6 (+1.8), ~10% b/f

On.Letting.Go.

The Sun
12-09-08, 9:12 am
Thanks for the recommendation. On top of those macro's I also get an extra 6g fat from fish/flax oils throughout the day, so im definitely not low on fat, but If i dont see the results im looking for with my new diet, i'll add in some more natty peanut butter... because it tastes so damn good. haha. Definitely a vice of mine.

Weigh in;

(10/29/2008)Initial weight- 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f
Week 6 - (12/9/2008) Weight- 186.6 (+1.8), ~10% b/f

On.Letting.Go.

great progress there bro.
hell yeah nutty tastes godlike.

RK
12-09-08, 11:16 am
Liking ur workouts a lot man, biggest thing i see that no one has commented on that i saw is what u do for your biceps. Big believer in what your doing of moderatley heavy weight but really concentrating on the contraction and tension on the muscle. Great work here i will def be checking back in.

Psycho77
12-09-08, 11:47 am
Thanks for the recommendation. On top of those macro's I also get an extra 6g fat from fish/flax oils throughout the day, so im definitely not low on fat, but If i dont see the results im looking for with my new diet, i'll add in some more natty peanut butter... because it tastes so damn good. haha. Definitely a vice of mine.

Weigh in;

(10/29/2008)Initial weight- 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f
Week 6 - (12/9/2008) Weight- 186.6 (+1.8), ~10% b/f

On.Letting.Go.


wow, your really keeping a strict journal there.

On Letting Go
12-09-08, 11:51 am
wow, your really keeping a strict journal there.

Gotta do what works for me.


Liking ur workouts a lot man, biggest thing i see that no one has commented on that i saw is what u do for your biceps. Big believer in what your doing of moderatley heavy weight but really concentrating on the contraction and tension on the muscle. Great work here i will def be checking back in.

Thanks bro. I'll be checkin up on your journey as well.

O.L.G.

On Letting Go
12-10-08, 1:19 pm
(12/9/08)
-Flat Bench Presses: 5 Sets x 5 Reps (275lbs)
-Incline Dumbbell Presses: 4 Sets x 8 Reps (80lbs)
-Flat Dumbbell Flyes: 3 Sets x 8 Reps (40lbs)
-Close Grip Bench Presses: 4 Sets x 8 Reps (175lbs)

-Barbell Curls: 4 Sets x 8 Reps (75lbs) crucial contraction & slow negative

-Standing Calf Raises: 4 Sets x 10 Reps (80lbs)

OnLettingGo

The Sun
12-10-08, 1:37 pm
big bench press again bro, keep it simple and effective! great work!

On Letting Go
12-10-08, 2:56 pm
So im in the middle of week 6 of my bulk. I've been doing the same workout routine for the entire 6 weeks and i've made good gains, but its time to change things up. Im hoping to shock my body into some new growth with this routine change as well as an increase in calorie intake. My plan for the new routine was to avoid concentrated movements and focus on HEAVY COMPOUND LIFTS. I'm curious to see if i can put some good size on my auxiliary muscles (bi's/tri's/forearms/calfs/etc) without much direct work.

Feel free to comment/recommend/give advice on ANY of this.

Not sure what workout will go on which day yet, but heres the 4 day split;

Day 1- Back/Biceps/Abs
Deadlifts: 5 sets x 5 reps
Weighted Pull-ups: 5 sets x 8 reps
Barbell Rows: 4 sets x 8 reps
Dumbell Pullovers: 3 sets x 8 reps
Dumbell Curls: 1 sets x 8 reps
Declined Crunches: 4 sets x 10 reps
Knee Raises: 4 sets x 10 reps

Day 2- Chest/Triceps
Incline Barbell Press: 5 sets x 5 reps
Flat Dumbell Press: 4 sets x 8 reps
Decline Dumbell Flyes: 3 sets x 8 reps
Weighted Dips: 4 sets x 8 reps
Close Grip Benchpress: 4 sets x 8 reps

Day 3- Quads/Hams/Calves
Squats: 5 sets x 5 reps
Lunges: 4 sets x 8 reps
Leg Press: 2 sets x 8 reps
Leg Extension: 1 set x 10 reps
Stiff Legged Deadlifts: 4 sets x 8 reps
Smith Machine Calf Ext: 1 set x 10 reps
Leg Press Calf Ext: 1 set x 10 reps

Day 4- Delts/Traps/Abs
Standing Overhead Press: 5 sets x 8 reps
Seated Rear Military Press: 5 sets x 5 reps
Rear Delt Raises: 3 sets x 8 reps
Front/Lateral Dumbell Raises: 1 set x 10 reps
Barbell Shrugs: 4 sets x 8 reps
Rear Barbell Shrugs: 3 sets x 8 reps
Leg Lifts: 4 sets x 10 reps


On.Letting.Go.

On Letting Go
12-11-08, 9:34 am
So i went against my better judgement and picked up a can of Animal M-Stak. I usually dont go for supplements like this... i try to stick with the basics, the tried and true shit, but somehow i was persueded. Maybe it was the advertising, maybe it was all the ass kissing reviews it gets on this site, maybe i want to believe it works... who the fuck cares. Im here to lay the law down.

Im gonna start it next week with my new workout routine. I've read mixed reviews everywhere, but majority of people HERE praise it (most likely because its an ANIMAL sponsored site), so im left not knowing who to believe. Well guess what, now i can pass my own judgement.

I for one, do not expect it to do jack shit, but of course i hope to be proved wrong. My lifts are hard and heavy, my diet is dialed in perfectly and i've made constant gains for the past consecutive 6 weeks. Optimal conditions for M-Stak to work at full effectiveness.

Stay tuned.

On.Letting.Go.

On Letting Go
12-12-08, 7:57 pm
(12/11/08)
Squats: 5 Sets x 5 Reps (275lbs)
Deadlift: 2 Sets x 8 Reps (315lbs)
Straight-Leg Deadlift: 2 Sets x 5 Reps (225lbs)
Decline Crunches: 2 Sets x 10 Reps (45lbs)
Knee Raise: 2 Sets x 8 Reps (30lbs)

(12/12/08)
weighted pullup: 4 Sets x 5 Reps (25lbs)
Reverse Barbell Rows: 4 Sets x 8 Reps (155lbs)
Dumbbell Rows: 4 Sets x 8 Reps (80lbs)
Barbell Shrugs: 4 Sets x 8 Reps (245lbs)
Rear Shrugs: 3 Sets x 8 Reps (225lbs)

Got my M-stak today. I must say im looking forward to starting it on monday. Skipping shoulder workout tomorrow to get a full 2 days for recovery before starting the new routine and to get rid of this damn cold thats been nagging me for a few days. Til then.

On.Letting.Go.

Psycho77
12-12-08, 8:55 pm
(12/11/08)
Squats: 5 Sets x 5 Reps (275lbs)
Deadlift: 2 Sets x 8 Reps (315lbs)
Straight-Leg Deadlift: 2 Sets x 5 Reps (225lbs)
Decline Crunches: 2 Sets x 10 Reps (45lbs)
Knee Raise: 2 Sets x 8 Reps (30lbs)

(12/12/08)
weighted pullup: 4 Sets x 5 Reps (25lbs)
Reverse Barbell Rows: 4 Sets x 8 Reps (155lbs)
Dumbbell Rows: 4 Sets x 8 Reps (80lbs)
Barbell Shrugs: 4 Sets x 8 Reps (245lbs)
Rear Shrugs: 3 Sets x 8 Reps (225lbs)

Got my M-stak today. I must say im looking forward to starting it on monday. Skipping shoulder workout tomorrow to get a full 2 days for recovery before starting the new routine and to get rid of this damn cold thats been nagging me for a few days. Til then.

On.Letting.Go.



Strong strong workout there OLG. Looking forward to the Mstack induced insanity next week.

The Sun
12-13-08, 4:34 am
wow that legs workout looks a killer.
squats deads and stiff-legged deads are some pain.
good work bro

On Letting Go
12-13-08, 9:15 am
Thanks brothers. I've been working hard and i plan on really trying to step my game up in the next few weeks. As long as i can get rid of this cold/congestion. Stay tuned.

On.Letting.Go.

On Letting Go
12-14-08, 3:40 pm
Made a few revisions and assigned days to each lift session. Psyched to get started. Less than 15lbs to get to 200 baby!

Monday - Back/Biceps/Abs
Deadlifts: 5 sets x 5 reps
T-Bar Rows: 4 sets x 8 reps
Pull-Up 3 sets x 8 reps
Dumbell Pullovers: 3 sets x 8 reps
Dumbell Curls: 1 sets x 8 reps
Declined Crunches: 4 sets x 10 reps
Knee Raises: 4 sets x 10 reps

Wednesday - Delts/Traps
Standing Overhead Press: 5 sets x 8 reps
Seated Rear Military Press: 5 sets x 8 reps
Rear Delt Raises: 3 sets x 8 reps
Front/Lateral Dumbell Raises: 1 set x 10 reps
Barbell Shrugs: 4 sets x 8 reps
Rear Barbell Shrugs: 3 sets x 8 reps

Friday- Quads/Hams/Calves
Squats: 5 sets x 5 reps
Lunges: 4 sets x 8 reps
Leg Press: 2 sets x 8 reps
Leg Extension: 1 set x 10 reps
Stiff Legged Deadlifts: 4 sets x 8 reps
Smith Machine Calf Ext: 1 set x 10 reps
Leg Press Calf Ext: 1 set x 10 reps

Saturday- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps
Flat Dumbell Press: 4 sets x 8 reps
Decline Dumbell Flyes: 3 sets x 8 reps
Weighted Dips: 4 sets x 8 reps
Close Grip Benchpress: 2 sets x 8 reps
Leg Lifts: 4 sets x 10 Reps

On Letting Go

The Sun
12-14-08, 3:44 pm
Made a few revisions and assigned days to each lift session. Psyched to get started. Less than 15lbs to get to 200 baby!

Monday - Back/Biceps/Abs
Deadlifts: 5 sets x 5 reps
T-Bar Rows: 4 sets x 8 reps
Pull-Up 3 sets x 8 reps
Dumbell Pullovers: 3 sets x 8 reps
Dumbell Curls: 1 sets x 8 reps
Declined Crunches: 4 sets x 10 reps
Knee Raises: 4 sets x 10 reps

Wednesday - Delts/Traps
Standing Overhead Press: 5 sets x 8 reps
Seated Rear Military Press: 5 sets x 8 reps
Rear Delt Raises: 3 sets x 8 reps
Front/Lateral Dumbell Raises: 1 set x 10 reps
Barbell Shrugs: 4 sets x 8 reps
Rear Barbell Shrugs: 3 sets x 8 reps

Friday- Quads/Hams/Calves
Squats: 5 sets x 5 reps
Lunges: 4 sets x 8 reps
Leg Press: 2 sets x 8 reps
Leg Extension: 1 set x 10 reps
Stiff Legged Deadlifts: 4 sets x 8 reps
Smith Machine Calf Ext: 1 set x 10 reps
Leg Press Calf Ext: 1 set x 10 reps

Saturday- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps
Flat Dumbell Press: 4 sets x 8 reps
Decline Dumbell Flyes: 3 sets x 8 reps
Weighted Dips: 4 sets x 8 reps
Close Grip Benchpress: 2 sets x 8 reps
Leg Lifts: 4 sets x 10 Reps

On Letting Go

Looks painful and evil enough for me.
expecting to see the reports.

On Letting Go
12-15-08, 2:56 pm
Time to head home, slam my first M-Stak down and hit the gym. And the fear sets in...

On Letting Go

On Letting Go
12-15-08, 6:11 pm
Ok so no noticeable difference on my first day of M-Stak (not that i expected anything), energy level was just about normal. Was still a gruelling workout. Only abnormal aspect today was that I was literally dripping sweat after my 3rd set of deads, normally i dont sweat that bad. Anyway, heres how it went down...

(12/15/08) - Back/Biceps/Abs
Deadlifts: 5 sets x 5 reps (315)
T-Bar Rows: 4 sets x 8 reps (3 plates)
Pull-Up 3 sets x 8 reps (20lbs)
Dumbell Pullovers: 3 sets x 8 reps (55lbs)
Dumbell Curls: 1 sets x 8 reps (40lbs)
Declined Crunches: 4 sets x 10 reps (45lbs)
Knee Raises: 4 sets x 10 reps (30lbs)

On Letting Go

RK
12-15-08, 8:30 pm
Lookin good there brother, all the good simple movements to make ur back thick and wide. Couldn't ask for more in a back workout.

Psycho77
12-16-08, 7:21 am
Ok so no noticeable difference on my first day of M-Stak (not that i expected anything), energy level was just about normal. Was still a gruelling workout. Only abnormal aspect today was that I was literally dripping sweat after my 3rd set of deads, normally i dont sweat that bad. Anyway, heres how it went down...

(12/15/08) - Back/Biceps/Abs
Deadlifts: 5 sets x 5 reps (315)
T-Bar Rows: 4 sets x 8 reps (3 plates)
Pull-Up 3 sets x 8 reps (20lbs)
Dumbell Pullovers: 3 sets x 8 reps (55lbs)
Dumbell Curls: 1 sets x 8 reps (40lbs)
Declined Crunches: 4 sets x 10 reps (45lbs)
Knee Raises: 4 sets x 10 reps (30lbs)

On Letting Go



backs gotta be sore and growing after that. biceps and abs took a serious beating as well.

nice work O.L.G.

On Letting Go
12-16-08, 7:36 am
Lookin good there brother, all the good simple movements to make ur back thick and wide. Couldn't ask for more in a back workout.

Thanks brother. I took some time plannin out this new routine to make sure i included all the essential exercises. It was a good, rough day in the gym.


backs gotta be sore and growing after that. biceps and abs took a serious beating as well.

nice work O.L.G.

Hell yeah my back is sore. Yesterday was my first time ever doing T-bar rows, which i really liked, its gonna take a few trys to perfect my form though. Abs definitely took a beating but for biceps im relying on the indirect work from compound lifts to make them grow. The only bicep specific exercise i did was 1 set of dumbell curls, which im contemplating switching to chin-ups. Im hoping to see good results from this plan.

OLG

Firedrake
12-16-08, 9:14 pm
Ok so no noticeable difference on my first day of M-Stak (not that i expected anything), energy level was just about normal. Was still a gruelling workout. Only abnormal aspect today was that I was literally dripping sweat after my 3rd set of deads, normally i dont sweat that bad. Anyway, heres how it went down...

(12/15/08) - Back/Biceps/Abs
Deadlifts: 5 sets x 5 reps (315)
T-Bar Rows: 4 sets x 8 reps (3 plates)
Pull-Up 3 sets x 8 reps (20lbs)
Dumbell Pullovers: 3 sets x 8 reps (55lbs)
Dumbell Curls: 1 sets x 8 reps (40lbs)
Declined Crunches: 4 sets x 10 reps (45lbs)
Knee Raises: 4 sets x 10 reps (30lbs)

On Letting Go

Good looking work, bro! Give your body a few days to start metabolising the M-Stak through your system.

On Letting Go
12-17-08, 7:23 am
Good looking work, bro! Give your body a few days to start metabolising the M-Stak through your system.

Will do. Im skeptical, but hoping to see some sort of gain from it.


Weigh in this morning;

(10/29/2008)Initial weight- 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+0.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f
Week 6 - (12/9/2008) Weight- 186.6 (+1.8), ~10% b/f
Week 7 - (12/17/2008) Weight- 187.0 (+0.4) ~10% b/f

So week 7, gain of almost half a pound. Not up to par with the past weeks, but still a gain none the less. I havent been feeling my best during the past week or so, ive had a cold and my apetite has been way down. Im sure that has something to do with it. Plus the fact that 187 is the heaviest ive EVER weighed. Anything over 186 is new territory for me so im sure the path from 190 to 200 is gonna kick my ass. Im fucking determined.

Anyway, ive started the new routine this week, increased my calorie intake & started supplementing with M-Stak. Nexts weeks scale results should be a totally different story.

Pumped about shoulder workout tonight. Doing strict press for the first time ever. My abs and back are even more sore then yesterday, which is gonna make todays workout fucking brutal... until i get a pump to take the pain away. I'll update tonight.

OnLettingGo

The Sun
12-17-08, 7:53 am
kick asses on the shoulders workout bro.
187 is pretty big. I wish I'll get there.

Psycho77
12-17-08, 8:08 am
187 at 10% BF. wow bro. getting big.

On Letting Go
12-17-08, 8:35 am
kick asses on the shoulders workout bro.
187 is pretty big. I wish I'll get there.


187 at 10% BF. wow bro. getting big.

Thanks guys. I've been feeling small lately, unsatisfied when i look in the mirror. Dont really know why. Every once in a while my mom/dad/girl will throw a compliment my way, like "your arms are huge" or "your back is so big" which usually makes me feel better. More reason to keep pushing on with this bulk.

OLG

Psycho77
12-17-08, 10:25 am
Thanks guys. I've been feeling small lately, unsatisfied when i look in the mirror. Dont really know why. Every once in a while my mom/dad/girl will throw a compliment my way, like "your arms are huge" or "your back is so big" which usually makes me feel better. More reason to keep pushing on with this bulk.
OLG

We are all small bro lol.

The Sun
12-17-08, 10:35 am
I'm really small ;[ lightweight

On Letting Go
12-17-08, 10:37 am
Well i feel better knowing we share that feeling. hah.

On Letting Go
12-17-08, 6:47 pm
(12/17/08)- Delts/Traps
Standing Overhead Press: 5 sets x 8 reps (115lbs)
Seated Rear Military Press: 5 sets x 8 reps (115lbs)
Rear Delt Raises: 3 sets x 8 reps (20lbs)
Front/Lateral Dumbell Raises: 1 set x 10 reps (30lbs)
Dumbell Shrugs: 4 sets x 8 reps (80lbs)
Rear Barbell Shrugs: 3 sets x 8 reps (225lbs)

On Letting Go

RK
12-17-08, 10:55 pm
u must be damn crazy dude. Standing presses and seated..... makes my shoulders get pumped just thinken about it haha. Great workout and great motivation for me to kill my shoulders tomorrow!

On Letting Go
12-18-08, 6:55 am
u must be damn crazy dude. Standing presses and seated..... makes my shoulders get pumped just thinken about it haha. Great workout and great motivation for me to kill my shoulders tomorrow!

Hah. Let me tell you man, my shoulders were annihilated by the time i was doing seated rear press and i still had lots to do. The rear presses gave a super pump though.

OLG

On Letting Go
12-19-08, 11:30 am
Leg day today. Poundage is gonna increase on my squat. I'd be lying if i said i wasnt nervous... but thats how i know im right where i should be, pushing the fucking envelope to achieve my goal. Time to ante up.

Countdown to 4pm...

On.Letting.Go

Psycho77
12-19-08, 11:35 am
(12/17/08)- Delts/Traps
Standing Overhead Press: 5 sets x 8 reps (115lbs)
Seated Rear Military Press: 5 sets x 8 reps (115lbs)
Rear Delt Raises: 3 sets x 8 reps (20lbs)
Front/Lateral Dumbell Raises: 1 set x 10 reps (30lbs)
Dumbell Shrugs: 4 sets x 8 reps (80lbs)
Rear Barbell Shrugs: 3 sets x 8 reps (225lbs)

On Letting Go

your a sick man OLG to do that workout. blasted delts to bits. nice!

On Letting Go
12-19-08, 11:30 pm
Devastation. Thats all i can say. It may not look like much, but after squats i was completely drained, nauseious and limping around the gym. Although i didnt puke, i could feel my stomach gurgling in discomfort. This was probably the most demanding leg workout ive ever had... and i probably wont be walking comfortably tomorrow.

Earlier today I had made it a point to myself to Ante up. To put all my cards on the table. Well, i did. It kicked the living shit out of me... but i did it.

(12/19/08)- Quads/Hams/Calves
Squats: 5 sets x 5 reps (285lbs) NEW PR
Lunges: 4 sets x 8 reps (135lbs)
Stiff Legged Deadlifts: 4 sets x 8 reps (185lbs)
Leg Press Calf Ext: 1 set x 10 reps (4plates)

OnLettingGo

On Letting Go
12-20-08, 8:33 pm
Good workout considering the beating i took yesterday. I was impressed with my incline bench-press.

(12/20/08)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (245lbs)
Flat Dumbell Press: 4 sets x 8 reps (80lbs)
Decline Dumbell Flyes: 3 sets x 8 reps (40lbs)
Weighted Dips: 4 sets x 8 reps (50lbs)
Close Grip Benchpress: 2 sets x 8 reps (155lbs)
Leg Lifts: 4 sets x 10 reps

OnLettingGo

shizz702
12-20-08, 8:43 pm
Damn strong workouts in here bro! Very impressed with the squats and presses! Btw how is the read going?

RK
12-20-08, 11:46 pm
Now thats how we build some big ass wheels bro! Grats on the squat PR 285 is no joke!

On Letting Go
12-21-08, 2:09 pm
Damn strong workouts in here bro! Very impressed with the squats and presses! Btw how is the read going?

Thanks bro. The read is going good. Cant wait to get all the way through the book.


Now thats how we build some big ass wheels bro! Grats on the squat PR 285 is no joke!

Thanks. 285 was definitely tough. Hoping to build some big wheels, in time. haha.

On Letting Go

Psycho77
12-21-08, 8:20 pm
Devastation. Thats all i can say. It may not look like much, but after squats i was completely drained, nauseious and limping around the gym. Although i didnt puke, i could feel my stomach gurgling in discomfort. This was probably the most demanding leg workout ive ever had... and i probably wont be walking comfortably tomorrow.

Earlier today I had made it a point to myself to Ante up. To put all my cards on the table. Well, i did. It kicked the living shit out of me... but i did it.

(12/19/08)- Quads/Hams/Calves
Squats: 5 sets x 5 reps (285lbs) NEW PR
Lunges: 4 sets x 8 reps (135lbs)
Stiff Legged Deadlifts: 4 sets x 8 reps (185lbs)
Leg Press Calf Ext: 1 set x 10 reps (4plates)

OnLettingGo


Good workout considering the beating i took yesterday. I was impressed with my incline bench-press.

(12/20/08)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (245lbs)
Flat Dumbell Press: 4 sets x 8 reps (80lbs)
Decline Dumbell Flyes: 3 sets x 8 reps (40lbs)
Weighted Dips: 4 sets x 8 reps (50lbs)
Close Grip Benchpress: 2 sets x 8 reps (155lbs)
Leg Lifts: 4 sets x 10 reps

OnLettingGo




Strong workouts OLG. Wheels days is just sick. Surprised you were to do that chest wo with those reps and sets the day after doing legs like that.

The Sun
12-22-08, 2:18 am
Devastation. Thats all i can say. It may not look like much, but after squats i was completely drained, nauseious and limping around the gym. Although i didnt puke, i could feel my stomach gurgling in discomfort. This was probably the most demanding leg workout ive ever had... and i probably wont be walking comfortably tomorrow.

Earlier today I had made it a point to myself to Ante up. To put all my cards on the table. Well, i did. It kicked the living shit out of me... but i did it.

(12/19/08)- Quads/Hams/Calves
Squats: 5 sets x 5 reps (285lbs) NEW PR
Lunges: 4 sets x 8 reps (135lbs)
Stiff Legged Deadlifts: 4 sets x 8 reps (185lbs)
Leg Press Calf Ext: 1 set x 10 reps (4plates)

OnLettingGo


Good workout considering the beating i took yesterday. I was impressed with my incline bench-press.

(12/20/08)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (245lbs)
Flat Dumbell Press: 4 sets x 8 reps (80lbs)
Decline Dumbell Flyes: 3 sets x 8 reps (40lbs)
Weighted Dips: 4 sets x 8 reps (50lbs)
Close Grip Benchpress: 2 sets x 8 reps (155lbs)
Leg Lifts: 4 sets x 10 reps

OnLettingGo
shit those are heavy numbers bro. real tough job there!

On Letting Go
12-22-08, 7:01 am
Strong workouts OLG. Wheels days is just sick. Surprised you were to do that chest wo with those reps and sets the day after doing legs like that.

Thanks bro. Trust me, i was surprised as well.


shit those are heavy numbers bro. real tough job there!

Thanks Sun. Working my ass off to get to 200lbs!

OnLettingGo

On Letting Go
12-22-08, 2:44 pm
After getting deeper into the 'Building Brawn' book (which i highly recommend everyone to read), i've decided to abbreviate my training routines, stripping away some accessory/auxiliary exercises to prevent overtraining and allow maximum recovery between lift days. Progressive poundage and maximum recovery is the key to my 200lb goal.

You guys know i'll keep you updated with results. Stay tuned for my back workout tonight.

OnLettingGo

On Letting Go
12-22-08, 6:42 pm
Strong workout. My deads and rows are blowin up quick.

(12/22/08) - Back
Deadlifts: 5 sets x 5 reps (345lbs)
T-Bar Rows: 4 sets x 8 reps (4 plates)
Pull-Up 3 sets x 8 reps

OnLettingGo

RK
12-22-08, 11:49 pm
Short, Sweet, and to the point bro! I think at times people (including myself) get to caught up in variety and forget to just hit the basics and let your body to the work. Great work dude keep it up!

On Letting Go
12-23-08, 6:42 am
Short, Sweet, and to the point bro! I think at times people (including myself) get to caught up in variety and forget to just hit the basics and let your body to the work. Great work dude keep it up!

I agree with you RK. I think i was caught up in too much variety in my workout. Im hoping that the abbreviated training will make my path to 200 a little easier.

OnLettingGo

Psycho77
12-23-08, 8:39 am
Strong workout. My deads and rows are blowin up quick.

(12/22/08) - Back
Deadlifts: 5 sets x 5 reps (345lbs)
T-Bar Rows: 4 sets x 8 reps (4 plates)
Pull-Up 3 sets x 8 reps

OnLettingGo



Very nice OLG.

On Letting Go
12-24-08, 4:10 pm
Initial weight- (10/29/2008) 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+0.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f
Week 6 - (12/9/2008) Weight- 186.6 (+1.8), ~10% b/f
Week 7 - (12/17/2008) Weight- 187.0 (+0.4) ~10% b/f
Week 8 - (12/24/2008) Weight- 188.2 (+1.2) ~10% b/f

Good workout today. Strict press felt good, poundage definitely going up next week. Hammer'd out some heavy shrugs as well. Having good feelings about the gains i'll be getting from abbreviated training.

(12/24/08)- Delts/Traps
Standing Overhead Press: 5 sets x 8 reps (135lbs)
Dumbell Shrugs: 4 sets x 8 reps (80lbs)
Rear Barbell Shrugs: 3 sets x 8 reps (315lbs)

Happy Holidays Guys

OnLettingGo

On Letting Go
12-29-08, 10:10 am
Little slow on the update. Couldnt seem to pull myself away from my new xbox360 over the holiday. haha.

(12/26/08)- Quads/Hams/Calves
Squat: 5 sets x 5 reps (285lbs)
Lunge: 4 sets x 8 reps (135lbs)
Stiff Leg Deadlift: 4 sets x 8 reps (185lbs)

(12/27/08)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (245lbs)
Dip: 4 sets x 8 reps (50lbs)
Var. Ab Exercise: 4 sets x 10 Reps

OnLettingGo

shizz702
12-29-08, 10:23 am
Little slow on the update. Couldnt seem to pull myself away from my new xbox360 over the holiday. haha.

(12/26/08)- Quads/Hams/Calves
Squat: 5 sets x 5 reps (285lbs)
Lunge: 4 sets x 8 reps (135lbs)
Stiff Leg Deadlift: 4 sets x 8 reps (185lbs)

(12/27/08)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (245lbs)
Dip: 4 sets x 8 reps (50lbs)
Var. Ab Exercise: 4 sets x 10 Reps

OnLettingGo

Very solid work bro! I suspect you will be making some good gains by switching to abbreviated training as it will give you more energy and focus on the big mass builders and allow you to get stronger on them, and give you better recovery.

On Letting Go
12-29-08, 10:26 am
Very solid work bro! I suspect you will be making some good gains by switching to abbreviated training as it will give you more energy and focus on the big mass builders and allow you to get stronger on them, and give you better recovery.

My thoughts exactly. Thank you Stuart McRobert.

pedraza
12-29-08, 10:27 am
some nice work going on. keep up the hard work

shizz702
12-29-08, 10:31 am
How has your training been and how do you feel since making the switch? I know the difference was like night and day for me, haven't turned back since.

On Letting Go
12-29-08, 10:41 am
How has your training been and how do you feel since making the switch? I know the difference was like night and day for me, haven't turned back since.

Well, ive been through 1 week of abbreviated training and i like it. The workouts were strong and my focus was spot on. Doing less exercises really enables you to keep the intensity up and go 'all out' on every set. My recovery also improved. I hit 2 new PR's last week on squat (285) and deadlift (345), and was hardly sore... compared to previous weeks where i was using less weight and had worse DOMS.

I think i will make much more poundage progress in my core lifts via abbreviated training.

OnLettingGo

Psycho77
12-30-08, 4:45 am
Little slow on the update. Couldnt seem to pull myself away from my new xbox360 over the holiday. haha.

(12/26/08)- Quads/Hams/Calves
Squat: 5 sets x 5 reps (285lbs)
Lunge: 4 sets x 8 reps (135lbs)
Stiff Leg Deadlift: 4 sets x 8 reps (185lbs)

(12/27/08)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (245lbs)
Dip: 4 sets x 8 reps (50lbs)
Var. Ab Exercise: 4 sets x 10 Reps

OnLettingGo


Damn OLG. Your strength is getting up and up and up. good work!

On Letting Go
12-30-08, 7:07 am
Initial weight- (10/29/2008) 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+0.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f
Week 6 - (12/9/2008) Weight- 186.6 (+1.8), ~10% b/f
Week 7 - (12/17/2008) Weight- 187.0 (+0.4) ~10% b/f
Week 8 - (12/24/2008) Weight- 188.2 (+1.2) ~10% b/f
Week 9 - (12/30/2008) Weight- 191.0 (+2.8) ~11% b/f

(12/29/08) - Back
Deadlifts: 2 sets x 5 reps (225/315lbs) Warm-up
Deadlifts: 1 set x 5 reps (355lbs) Grip failed after 2 reps. New PR for weight though.
Deadlifts: 2 sets x 5 reps (340lbs)
T-Bar Rows: 4 sets x 8 reps (4 plates + 25) New PR
Pull-Up 4 sets x 8 reps

Well, thats it... the end of month #2 and i finally broke 190. Home stretch, baby. I already feel like ive come a long way from 175... lots of hard work and lots of food went into that 15lbs. Gonna take some measurements tonight to see how ive gained since last month.

OnLettingGo

On Letting Go
12-30-08, 7:17 am
Another thing; If any of you guys have tried Animal Pump, i'd appreciate an abbreviated review. Im considering picking it up in my next order, but i want to hear a LEGIT review first. I cant help but feel that a lot of the reviews posted in the FORVM are biased, but i trust all you regulars that post in my journey and i value your opinions. Thanks for the help and support guys.

One more thing; i have less than a week left on M-Stak. I'll be posting a review in my journey when its gone.

OnLettingGo

Psycho77
12-30-08, 7:34 am
Another thing; If any of you guys have tried Animal Pump, i'd appreciate an abbreviated review. Im considering picking it up in my next order, but i want to hear a LEGIT review first. I cant help but feel that a lot of the reviews posted in the FORVM are biased, but i trust all you regulars that post in my journey and i value your opinions. Thanks for the help and support guys.

One more thing; i have less than a week left on M-Stak. I'll be posting a review in my journey when its gone.

OnLettingGo


Finished a can of Pump. Pumps were definitely great and skin tight, everytime all the time. Much fuller then when I was using just creatine mono. The energy boost I felt when I was starting but tapered off towards the end of the can (must have gotten tolerant).

The Sun
12-30-08, 8:03 am
haven't tried Pump, but can definitely tell your back was pretty much PUMPED after this workout bro.
great PRs.

On Letting Go
12-30-08, 8:25 am
Finished a can of Pump. Pumps were definitely great and skin tight, everytime all the time. Much fuller then when I was using just creatine mono. The energy boost I felt when I was starting but tapered off towards the end of the can (must have gotten tolerant).

Thanks! I was wondering how the 'energy complex' worked. I believe its the same one used in M-Stak, which didnt provide much energy at all for me. Maybe my caffeine tolerance has increased. I already have some caffeine tabs at home, so i may just buy pump and stack it with that.


haven't tried Pump, but can definitely tell your back was pretty much PUMPED after this workout bro.
great PRs.

Yeah man! 355 kicked my ass. At least i know where i stand now... so when i crush 355 in the next few weeks i'll be psyched.

OLG

shizz702
12-30-08, 8:31 am
Congrats on the weight gain bro, and your training is looking great!

On Letting Go
01-05-09, 7:45 am
Took my last pack of M-Stak yesterday. Review will be up shortly.

Here are the results from saturdays chest workout. Incline bench and dips are shootin up fast, im surprising myself with new PR's weekly. I was slackin over the weekend so i didnt get my measurements to compare to last month... but they'll be coming soon.

(1/3/09)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (255lbs) PR
Weighted Dips: 4 sets x 8 reps (80lbs) PR
Abs: 4 sets x 10 reps

OLG

The Sun
01-05-09, 7:59 am
some powerful chest work there bro.
80lbs weighted dips is pretty much crazy

On Letting Go
01-05-09, 8:03 am
some powerful chest work there bro.
80lbs weighted dips is pretty much crazy

I used to think 80lbs was heavy until i saw a vid of Hola-Bola doing dips with 3 plates strapped to him. haha.

OLG

The Sun
01-05-09, 8:05 am
I used to think 80lbs was heavy until i saw a vid of Hola-Bola doing dips with 3 plates strapped to him. haha.

OLG

:| well - for most people a 220 bench is heavy, everything's proportional.

On Letting Go
01-05-09, 8:07 am
Very true. I remember not being able to bench 135, hah. But for me, my chest seems to be the muscle group that excels faster than the rest. I'd rather it be legs or back... but what can you do? Gotta work with what youre given.

OLG

The Sun
01-05-09, 8:24 am
Very true. I remember not being able to bench 135, hah. But for me, my chest seems to be the muscle group that excels faster than the rest. I'd rather it be legs or back... but what can you do? Gotta work with what youre given.

OLG

same here bro, same here.

On Letting Go
01-05-09, 8:36 am
Before i lay it out, just wanna make few things known; my diet and lifting were spot on during the entire M-Stak cycle, just as they have been for weeks prior during which i made consistant gains. Also, while i am a skeptic when it comes to 'non-basic' supplements, i gave M-Stak a completely fair, un-biased run. I followed all dosage directions properly.


ANIMAL M-STAK REVIEW

Strength- Negligible. My strength did increase every week, but no more/less than any of the previous weeks where i was not using M-Stak.

Energy- The first few doses seemed decent. The energy was there, but not as potent as i would've liked. After 3-5 days i was completely tolerant to it and felt no energy or performace boost. In later weeks, stacking with caffeine tabs yielded similar results.

Apetite- The one area in which M-Stak had an impact. I took M-Stak regularly at 3pm, had my workout at 4, and by the time my workout was over i was completely starving. Much hungrier than i usually am after a workout. M-Stak did not seem to have appetite effects at any other time beside my PWO meal.

Gains- M-Stak is advertised to assist with mass gain. So, did i gain Mass?? The direct answer to that is yes. I gained mass weekly (4.4lbs total during the 3 weeks, as shown in my logs), but the rate/composition (muscle/fat) of the weight gained wasnt any different than that of the weeks i was not using M-Stak. To me, gains SOLELY from M-Stak are negligible.

Side Effects- During the first few doses M-Stak made me sweat intensely during my workouts. Didnt notice it after that.

Overall- M-Stak was NOT effective for me and i will not be buying it again. This result does not hinder my view of UNIVERSAL/ANIMAL as a brand though. I am still interested in trying other supplements in the ANIMAL line up such as PUMP and CUTS. I currently use ANIMAL PAK and prefer it over other vitamin supplements.

No bullshit; just my review.

OnLettingGo

Psycho77
01-05-09, 10:43 am
Thanks! I was wondering how the 'energy complex' worked. I believe its the same one used in M-Stak, which didnt provide much energy at all for me. Maybe my caffeine tolerance has increased. I already have some caffeine tabs at home, so i may just buy pump and stack it with that.


Didn't give me much added energy but did help get massive pumps.

On Letting Go
01-05-09, 6:25 pm
Solid workout today. Psyched about my new PR. Failed on 355 last week.

(1/5/09) - Back
Deadlifts: 5 sets x 5 reps (355lbs) PR
T-Bar Rows: 4 sets x 8 reps (4 plates + 30lbs) PR
Pull-Up 4 sets x 8 reps

OnLettingGo

The Sun
01-06-09, 2:35 am
Solid workout today. Psyched about my new PR. Failed on 355 last week.

(1/5/09) - Back
Deadlifts: 5 sets x 5 reps (355lbs) PR
T-Bar Rows: 4 sets x 8 reps (4 plates + 30lbs) PR
Pull-Up 4 sets x 8 reps

OnLettingGo
crazy PR - not getting a 355 and a week later to go for 25 reps on total is CRAZY.
great job bro.

On Letting Go
01-06-09, 7:56 am
crazy PR - not getting a 355 and a week later to go for 25 reps on total is CRAZY.
great job bro.

Thanks Sun. I was pretty surprised too. This abbreviated training has been almost oddly effective at increasing my working poundages. Never did i expect to be slamming new PRs weekly, especially at the weight levels im at. Ive never been anywhere close to where i am now with bench, squat, deads or presses. Its all completely new territory.

Pretty disappointed with this weeks weigh in, obviously. Must be time to bump my calories. Gonna swap a few egg whites out for whole eggs to get those extra fats, then see what happens next week.

Week 1 - (11/5/2008) Weight- 175.8lbs (+0.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f
Week 6 - (12/9/2008) Weight- 186.6 (+1.8), ~10% b/f
Week 7 - (12/17/2008) Weight- 187.0 (+0.4) ~10% b/f
Week 8 - (12/24/2008) Weight- 188.2 (+1.2) ~10% b/f
Week 9 - (12/30/2008) Weight- 191.0 (+2.8) ~11% b/f
Week 10- (1/6/2009) Weight- 191.0 (+0.0) ~11% b/f

I was gonna try to say something motivational, both for my own benefit and for all of my brothers that stop by to support my journey. Sad to say, im having a hard time gettin the words down. I have a lot going through my head right now, so i guess i'll save it for another time.

OnLettingGo

shizz702
01-06-09, 8:36 am
Yea buddy I see abbreviated training is getting you good results! Keep it simple, and work hard and those PR's are gonna keep coming!

On Letting Go
01-07-09, 6:29 pm
Great workout today, really feeling like im making solid gains. I had a PR last week of 140 on strict press, it was tough though. This week i SMASHED 145. I wanted to put more weight on, but i knew the smart route would be to keep all remaining sets at 145 and increase the weight to 150 next week, to keep my gains consistant. New PRs every week man, this is crazy. Im moving up so fast its almost hard to believe. For the first time in my life i feel that im training SMARTER and HARDER than ever before & i think my progress reflects just that.

(1/7/09)- Delts/Traps
Standing Overhead Press: 5 sets x 8 reps (145lbs) PR
Barbell Shrugs: 4 sets x 8 reps (315lbs) PR
Rear Barbell Shrugs: 3 sets x 8 reps (275lbs)

OnLettingGo

shizz702
01-07-09, 6:34 pm
New PRs every week man, this is crazy. Im moving up so fast its almost hard to believe. For the first time in my life i feel that im training SMARTER and HARDER than ever before & i think my progress reflects just that.



Now who says abbreviated training doesn't work?

See bro, I told you that book would show you what's up!

On Letting Go
01-07-09, 6:42 pm
Now who says abbreviated training doesn't work?

See bro, I told you that book would show you what's up!

Seriously man, i think its the best thing ive ever done for my training. That book is legit. Its a shame more people dont read it.

pedraza
01-07-09, 7:00 pm
good job on your PR

The Sun
01-08-09, 12:38 am
STRONG press bro. grats for that PR, looks nasty.

On Letting Go
01-08-09, 6:44 am
good job on your PR


STRONG press bro. grats for that PR, looks nasty.

Thanks guys

On Letting Go
01-09-09, 8:32 am
A few progress pics from before my bulk. 175lbs 8-9% b/f. Skinny bastard.

OLG

First 2 are crappy cellphone pics from back in June, other 3 are from October.
http://i67.photobucket.com/albums/h288/trustSTI/Progress%20Photos/June1820083.jpg
http://i67.photobucket.com/albums/h288/trustSTI/Progress%20Photos/June182008.jpg
http://i67.photobucket.com/albums/h288/trustSTI/Progress%20Photos/Oct2920082.jpg
http://i67.photobucket.com/albums/h288/trustSTI/Progress%20Photos/Oct2920083.jpg
http://i67.photobucket.com/albums/h288/trustSTI/Progress%20Photos/Oct2920081.jpg

The Sun
01-09-09, 8:41 am
A few progress pics from before my bulk. 175lbs 8-9% b/f. Skinny bastard.

OLG

First 2 are crappy cellphone pics from back in June, other 3 are from October.
http://i67.photobucket.com/albums/h288/trustSTI/Progress%20Photos/June1820083.jpg
http://i67.photobucket.com/albums/h288/trustSTI/Progress%20Photos/June182008.jpg
http://i67.photobucket.com/albums/h288/trustSTI/Progress%20Photos/Oct2920082.jpg
http://i67.photobucket.com/albums/h288/trustSTI/Progress%20Photos/Oct2920083.jpg
http://i67.photobucket.com/albums/h288/trustSTI/Progress%20Photos/Oct2920081.jpg

you look awesome there, can't wait to see how well you're going to be on the end of the bulk, and moreover - the end of the cut.

On Letting Go
01-09-09, 8:47 am
you look awesome there, can't wait to see how well you're going to be on the end of the bulk, and moreover - the end of the cut.

Thanks a lot brother. Im looking forward to it as well. Especially because of the added experience i have in dieting. Last time i cut, i didnt have as much knowledge in the subject as i do now. So im expecting it to go much more smoothly and be more productive this time around, just like my bulk.

OnLettingGo

Psycho77
01-09-09, 10:15 am
Solid progress there OLG. Keep it up.

Firedrake
01-09-09, 11:02 pm
You've made some GREAT progress! That's a serious transformation, both in looks and strength! Keep it going!

pedraza
01-10-09, 10:09 am
looking good bro keep up the hard work

On Letting Go
01-12-09, 7:30 am
Solid progress there OLG. Keep it up.

Thanks. Im trying to stay focused.


You've made some GREAT progress! That's a serious transformation, both in looks and strength! Keep it going!

Thanks for checkin out my journey bro. I guess i havent noticed the transformation as much as others, because i see myself in the mirror everyday, but i have run into a few people that gave my the 'wtf happened to you?' stare. Hah. Its a good feeling.


looking good bro keep up the hard work

Thanks man. Its not gonna be easy to reach 200. My body has been resisting since i got above 190. Nows the time to see how dedicated i really am.

OnLettingGo

On Letting Go
01-12-09, 9:22 am
Update from over the weekend;

(1/9/09)- Quads/Hams/Calves
Squat: 5 sets x 5 reps (265lbs)
Lunge: 4 sets x 8 reps (145lbs)
Stiff Leg Deadlift: 4 sets x 8 reps (225lbs)

(1/10/09)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (255lbs)
Dip: 4 sets x 8 reps (80lbs)
Var. Ab Exercise: 4 sets x 10 Reps

Weigh in tomorrow, hoping for better results than last week. I definitely feel like ive hit a plateau and my body doesnt really want to gain more weight. My solution, lowering my workout intensity this week by decreasing weight and still concentrating on perfect form. Also gonna take in more food each day. Hopefully the lighter workout load, extra calories and improved recovery will help me bypass this hurdle.

OnLettingGo

The Sun
01-12-09, 10:20 am
that leg workout looks insane.
about plateau - try breaking a PR and get more food bro.
or go for a shocker and do a 20 reps squats.

On Letting Go
01-12-09, 10:35 am
that leg workout looks insane.
about plateau - try breaking a PR and get more food bro.
or go for a shocker and do a 20 reps squats.

It was pretty brutal. As far as breaking a PR this week, im unsure. Ive been feeling pretty run-down as of late and i feel like my body is telling me it needs more recovery.. i mean, ive been going at it HARD for 11 weeks now. Thats why i thought the decreased work load would help in allowing me to better recover, without completely skipping training.

Im not really the type to cut back on intensity, its hard for me because i enter the gym everytime dead-set on giving 100% effort. But im beginning to learn to listen to my body and that going 100% everytime isnt always the best route. The body must recover.

Bottom line- If i get in the gym today and feel up to it, youre fuckin right im gonna smash a PR. Update will come later tonight.

OnLettingGo

Firedrake
01-12-09, 4:59 pm
Looking forward to the update, but you're really getting solid work in -- even if you aren't feeling quite 100%. That takes focus and drive.

I know what you mean about not seeing your own progress -- I've dropped 36 pounds of ugly fat since July, and all I still see when I look in the mirror is the chub that's still left -- I have to rely on those around me to remind me I'm making progress.

Keep it up! Pace yourself as necessary, but keep knockin' down the numbers!

Psycho77
01-12-09, 8:02 pm
Update from over the weekend;

(1/9/09)- Quads/Hams/Calves
Squat: 5 sets x 5 reps (265lbs)
Lunge: 4 sets x 8 reps (145lbs)
Stiff Leg Deadlift: 4 sets x 8 reps (225lbs)

(1/10/09)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (255lbs)
Dip: 4 sets x 8 reps (80lbs)
Var. Ab Exercise: 4 sets x 10 Reps

Weigh in tomorrow, hoping for better results than last week. I definitely feel like ive hit a plateau and my body doesnt really want to gain more weight. My solution, lowering my workout intensity this week by decreasing weight and still concentrating on perfect form. Also gonna take in more food each day. Hopefully the lighter workout load, extra calories and improved recovery will help me bypass this hurdle.

OnLettingGo



Solid workouts bro.

About that plateau, just ease back on the intensity a little and give your bod a chance to recover from the beatings your give it. I did, it worked wonders, blew up like a balloon.

On Letting Go
01-13-09, 6:47 am
Looking forward to the update, but you're really getting solid work in -- even if you aren't feeling quite 100%. That takes focus and drive.

I know what you mean about not seeing your own progress -- I've dropped 36 pounds of ugly fat since July, and all I still see when I look in the mirror is the chub that's still left -- I have to rely on those around me to remind me I'm making progress.

Keep it up! Pace yourself as necessary, but keep knockin' down the numbers!

Thanks for the motivation brother. Im definitely not backing down before i reach my goal of 200lbs.


Solid workouts bro.

About that plateau, just ease back on the intensity a little and give your bod a chance to recover from the beatings your give it. I did, it worked wonders, blew up like a balloon.

Thanks psycho. I eased back a bit on my deads yesterday and still felt like a had a really productive workout. I mustve had more strength left over because i hit a new PR on T-bar rows.

OnLettingGo

On Letting Go
01-13-09, 6:56 am
Update with last nights workout and this mornings weigh in...

(1/12/09) - Back
Deadlifts: 5 sets x 5 reps (315lbs)
T-Bar Rows: 4 sets x 8 reps (4 plates + 10lbs)
Pull-Up 4 sets x 8 reps

This was a decreased intensity workout, just to aid in extra recovery. I actually didnt hit a PR on T-bar rows (like i had told Psycho above), for some reason i thought i had. Im still half asleep. Fuck it.

Week 1 - (11/5/2008) Weight- 175.8lbs (+0.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f
Week 6 - (12/9/2008) Weight- 186.6 (+1.8), ~10% b/f
Week 7 - (12/17/2008) Weight- 187.0 (+0.4) ~10% b/f
Week 8 - (12/24/2008) Weight- 188.2 (+1.2) ~10% b/f
Week 9 - (12/30/2008) Weight- 191.0 (+2.8) ~11% b/f
Week 10- (1/6/2009) Weight- 191.0 (+0.0) ~11% b/f
Week 11- (1/13/2009) Weight- 194.0 (+3.0) ~11% b/f

I had to EAT EAT EAT every single day for the past week, slamming down extra food on top of whats already on my regular meal plans. It SUCKED. But it payed off. Gained more than i wanted to in a weeks time, but oh well, IMO its better than not gaining enough. One step closer to 200.

OnLettingGo

Psycho77
01-13-09, 9:43 am
whoa bro, almost touching 200 pounds there. good work!

On Letting Go
01-13-09, 9:47 am
whoa bro, almost touching 200 pounds there. good work!

Almost man. Almost.

OnLettingGo

The Sun
01-13-09, 9:48 am
6 lbs away. that's progress bro. that's consistency.

On Letting Go
01-13-09, 1:48 pm
6 lbs away. that's progress bro. that's consistency.

Thanks man. Consistancy is something that i base my progression on. Its the only thing that keeps me on track.

OnLettingGo

Firedrake
01-14-09, 12:27 am
Heh. You gained 19 lbs. in about the same time I dropped it! <grin>

Mind you, I'd love to be at your BF level!

On Letting Go
01-14-09, 6:47 am
Heh. You gained 19 lbs. in about the same time I dropped it! <grin>

Mind you, I'd love to be at your BF level!

Congrats to you man! I cant wait to get back down to 8-9% after im done bulking. I love the definition.

OnLettingGo

On Letting Go
01-14-09, 11:33 am
Had a bit of a craving last night... so i devoured 5 slices of pizza-hut's new 'Natural' pizza and a protein shake. Pretty sure that'll solve anyones weight gain problems. Haha.

I rarely eat it, but i am definitely a sucker for pizza.

OnLettingGo

The Sun
01-14-09, 11:55 am
Had a bit of a craving last night... so i devoured 5 slices of pizza-hut's new 'Natural' pizza and a protein shake. Pretty sure that'll solve anyones weight gain problems. Haha.

I rarely eat it, but i am definitely a sucker for pizza.

OnLettingGo

I like pizza :(!
I hope you had some beef or tuna as for add-ons.

On Letting Go
01-14-09, 12:07 pm
I like pizza :(!
I hope you had some beef or tuna as for add-ons.

Pepperoni. The lack of meat was the reason i had a whey shake during.

The Sun
01-14-09, 12:25 pm
Pepperoni's fine by me. I wanna bite :s

On Letting Go
01-15-09, 6:48 am
(1/14/09)- Delts/Traps
Standing Overhead Press: 5 sets x 8 reps (150lbs) PR
Barbell Shrugs: 4 sets x 8 reps (315lbs)
Rear Barbell Shrugs: 3 sets x 8 reps (275lbs)

New PR on press, so im pretty satisfied. Also, picking up two new Universal supps to try out; Storm and GH Max. I already take creatine mono, but Storm has an interesting blend of creatines as well as other ingredients and its pretty cheap, so why not. I also already take L-Arginine tabs, but GH Max contains that plus more and its pretty cheap as well. Hopefully these yeild some type of positive effects.

OnLettingGo

LittleMan55
01-15-09, 6:56 am
Simple and effective looking delt and trap session. I'm in for the rest of this journey.

On Letting Go
01-15-09, 6:59 am
Simple and effective looking delt and trap session. I'm in for the rest of this journey.

Thanks bro. I appreciate the support.

OnLettingGo

Psycho77
01-15-09, 9:04 am
(1/14/09)- Delts/Traps
Standing Overhead Press: 5 sets x 8 reps (150lbs) PR
Barbell Shrugs: 4 sets x 8 reps (315lbs)
Rear Barbell Shrugs: 3 sets x 8 reps (275lbs)

New PR on press, so im pretty satisfied. Also, picking up two new Universal supps to try out; Storm and GH Max. I already take creatine mono, but Storm has an interesting blend of creatines as well as other ingredients and its pretty cheap, so why not. I also already take L-Arginine tabs, but GH Max contains that plus more and its pretty cheap as well. Hopefully these yeild some type of positive effects.

OnLettingGo



sweet workout.............sweet supps!

Firedrake
01-15-09, 4:10 pm
Good looking day and good looking presses -- they're one of my weaknesses, so I'm always seeing what others do.

The Sun
01-15-09, 4:24 pm
(1/14/09)- Delts/Traps
Standing Overhead Press: 5 sets x 8 reps (150lbs) PR
Barbell Shrugs: 4 sets x 8 reps (315lbs)
Rear Barbell Shrugs: 3 sets x 8 reps (275lbs)

New PR on press, so im pretty satisfied. Also, picking up two new Universal supps to try out; Storm and GH Max. I already take creatine mono, but Storm has an interesting blend of creatines as well as other ingredients and its pretty cheap, so why not. I also already take L-Arginine tabs, but GH Max contains that plus more and its pretty cheap as well. Hopefully these yeild some type of positive effects.

OnLettingGo

fuck 8 reps for 150 press is pretty fucking evil.
great work bro.

diesel1976
01-15-09, 7:24 pm
Interesting stuff OLG! Im going to be watching this one, congrats on being pinned!

B Con
01-15-09, 7:36 pm
Congrats to being pinned and glad seeing you putting in some good work. First time being here, but won't be the last that's for sure.

On Letting Go
01-16-09, 7:08 am
Holy shit. Come in to work this morning, log into the forum and find out from BCon and Diesel that i got pinned. I didnt even notice it myself. Surreal, I feel like a won a fucking award or something.

Not sure which one of the mods decided to pin me or why, but whoever it happened to be, thank you. Im still new here compared to most others, but it feels great to be recognized for puttin in hard work. Most importantly, now that the thread is pinned i hope more people stop in and find a use for it. Whether it be for motivation, diet/workout/supplement knowledge, whatever... i hope that this thread is helpful in some way, to everyone that reads it.

This only motivates me more to keep doing my part, both for myself and the FORVM.
Thanks guys.

Joe

The Sun
01-16-09, 7:13 am
Holy shit. Come in to work this morning, log into the forum and find out from BCon and Diesel that i got pinned. I didnt even notice it myself. Surreal, I feel like a won a fucking award or something.

Not sure which one of the mods decided to pin me or why, but whoever it happened to be, thank you. Im still new here compared to most others, but it feels great to be recognized for puttin in hard work. Most importantly, now that the thread is pinned i hope more people stop in and find a use for it. Whether it be for motivation, diet/workout/supplement knowledge, whatever... i hope that this thread is helpful in some way, to everyone that reads it.

This only motivates me more to keep doing my part, both for myself and the FORVM.
Thanks guys.

Joe

you deserved it bro.
now live to your promise and smash that PR you noted on my journey.
grip and rip.

On Letting Go
01-16-09, 7:23 am
Good looking day and good looking presses -- they're one of my weaknesses, so I'm always seeing what others do.

Thanks bro. Shoulders have never really been my strong suit, but i'll tell you what, switching from dumbell military press to standing strict press made some serious gains in shoulder strength and size.


fuck 8 reps for 150 press is pretty fucking evil.
great work bro.

Thanks Sun, ive been pretty strict with adding 5lbs to my lifts every week, so far its been working really well and i've yet to hit a serious plateau.


Interesting stuff OLG! Im going to be watching this one, congrats on being pinned!

Thanks Diesel, it feels good to be recognized. Glad to have you in here.


Congrats to being pinned and glad seeing you putting in some good work. First time being here, but won't be the last that's for sure.

Thanks B Con, same as above, its great to have you in my journey.


you deserved it bro.
now live to your promise and smash that PR you noted on my journey.
grip and rip.

Thanks bro. I was already psyched up for leg day this morning, then coming here to find out my thread was pinned... You know its fucking on, now. Trust me, i wont disappoint.

Kiss last weeks PR of 265 good-bye.

OnLettingGo

Malloy1344
01-16-09, 11:47 am
Great Journey here man. I did that Animal Routine 11 awhile back. It's very solid. Goodluck with the journey.

RK
01-16-09, 1:48 pm
grats on the pin bro, keep on smashing shit away and stay strong!

LittleMan55
01-16-09, 2:24 pm
Congrats on being pinned!

On Letting Go
01-16-09, 2:59 pm
Great Journey here man. I did that Animal Routine 11 awhile back. It's very solid. Goodluck with the journey.


grats on the pin bro, keep on smashing shit away and stay strong!


Congrats on being pinned!

Thanks brothers. Stay tuned for an update on my leg workout this afternoon.

OnLettingGo

On Letting Go
01-16-09, 6:07 pm
Im dead tired, cant walk too well and dont really have much to say. I'll let the numbers tell todays story.

(1/16/09)- Quads/Hams
Squat: 5 sets x 5 reps (275lbs) PR
Lunge: 4 sets x 8 reps (150lbs) PR
Stiff Leg Deadlift: 4 sets x 8 reps (230lbs) PR

OnLettingGo

Psycho77
01-16-09, 6:36 pm
Im dead tired, cant walk too well and dont really have much to say. I'll let the numbers tell todays story.

(1/16/09)- Quads/Hams
Squat: 5 sets x 5 reps (275lbs) PR
Lunge: 4 sets x 8 reps (150lbs) PR
Stiff Leg Deadlift: 4 sets x 8 reps (230lbs) PR

OnLettingGo


short, sweet, intense..................good job OLG

diesel1976
01-16-09, 7:28 pm
Nice, INtense Leg Day OLG! Big, Thick legs are being earned here.

diesel1976
01-16-09, 7:35 pm
Just went over your whole journey thus far, and I must say you are a motivating individual OLG. Really putting yourself to the grindstone man, I love your consistency. Keep it up, Ill be watching. Keep hitting those goals!

On Letting Go
01-16-09, 8:14 pm
short, sweet, intense..................good job OLG

Thats how i do it, bro.


Nice, INtense Leg Day OLG! Big, Thick legs are being earned here.

Thanks man. I want some thick wheels so bad. Takin it one workout at a time.


Just went over your whole journey thus far, and I must say you are a motivating individual OLG. Really putting yourself to the grindstone man, I love your consistency. Keep it up, Ill be watching. Keep hitting those goals!

Wow bro. Thanks for taking the time to read through the entire thing. I hope its helpful to you in some way. And yes, consistancy is key for me, thats how i feel i make the best progress.

Your compliments mean a lot brother.

OnLettingGo

diesel1976
01-16-09, 8:19 pm
Consistency in life means everything. It has made possible all the things i do today, in and out of the weightroom.

rob_in_korea
01-16-09, 10:59 pm
You have some solid strength and great workouts OLG.
Thanks for stopping by my journey.

-Rob

Firedrake
01-17-09, 1:25 am
Im dead tired, cant walk too well and dont really have much to say. I'll let the numbers tell todays story.

(1/16/09)- Quads/Hams
Squat: 5 sets x 5 reps (275lbs) PR
Lunge: 4 sets x 8 reps (150lbs) PR
Stiff Leg Deadlift: 4 sets x 8 reps (230lbs) PR

OnLettingGo

Sweet! I'll just bet you're sore! Your hammies and glutes are going to be hatin' you in the morning!

The Sun
01-17-09, 5:47 am
I guess you do have a word of honor OLG, sick workout and PRs all over, and to think you were saying it's gonna be just one PR.

pedraza
01-17-09, 6:23 am
keeping it short and simple but still crushing them....great job on the work out bro and congrats on the PRs

On Letting Go
01-17-09, 10:16 am
You have some solid strength and great workouts OLG.
Thanks for stopping by my journey.

-Rob

Thanks Rob.


Sweet! I'll just bet you're sore! Your hammies and glutes are going to be hatin' you in the morning!

Yea, i just got up for breakfast and im only a little sore. I expect tomorrow to be a lot worse.


I guess you do have a word of honor OLG, sick workout and PRs all over, and to think you were saying it's gonna be just one PR.

Im a man of my word, Sun. Definitely a tough workout, felt great to break all my leg PRs.


keeping it short and simple but still crushing them....great job on the work out bro and congrats on the PRs

Thanks man. Ive been using abbreviated training to help me pick up strength/size and its definitely been doing its job.

Check back later for my chest workout this afternoon. Hopefully some new PRs.

OnLettingGo

On Letting Go
01-17-09, 6:04 pm
Solid workout today. Pretty psyched about the PR.

(1/17/09)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (260lbs)
Dip: 4 sets x 8 reps (80lbs)
Var. Ab Exercise: 4 sets x 10 Reps

OnLettingGo

shizz702
01-17-09, 7:30 pm
Hell yea bro,

you've been putting in some solid work, and I love how you have things narrowed down to a just a few big exercises, but trained with high intensity.

If you finished reading Beyond Brawn drop me a PM sometime and let me know your thoughts on it, I'm really curious to see what you thought of it.

Also feel free to stop by my journey anytime, as my training philosophy is based on its principles.

diesel1976
01-18-09, 1:34 am
Solid workout today. Pretty psyched about the PR.

(1/17/09)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 5 reps (260lbs)
Dip: 4 sets x 8 reps (80lbs)
Var. Ab Exercise: 4 sets x 10 Reps

OnLettingGo

Solid Workout OLG. Nice 5x5. Just a question, I may have missed in your journey but why the decrease in volume from the start of your program?

rob_in_korea
01-18-09, 5:50 am
Great work on that Incline OLG. That is some big weight.

-Rob

The Sun
01-18-09, 8:33 am
big inclines OLG. good f job.

pedraza
01-18-09, 8:44 am
great job on the inclines bro those are some big numbers

On Letting Go
01-18-09, 9:28 am
Hell yea bro,

you've been putting in some solid work, and I love how you have things narrowed down to a just a few big exercises, but trained with high intensity.

If you finished reading Beyond Brawn drop me a PM sometime and let me know your thoughts on it, I'm really curious to see what you thought of it.

Also feel free to stop by my journey anytime, as my training philosophy is based on its principles.

Thanks bro, i'll be sure to stop by your journey.

OLG

On Letting Go
01-18-09, 9:34 am
Solid Workout OLG. Nice 5x5. Just a question, I may have missed in your journey but why the decrease in volume from the start of your program?

Thanks. Its was in my journey somewhere, but i wanted to try abbreviated training (concentrating on core/compound lifts only) with the focus being to increase my working poundage by 5 pounds every week. So far its been working great, with very noticeable strength/mass increases. I highly suggest you give it a try.


Great work on that Incline OLG. That is some big weight.

-Rob

Thanks Rob. I forgot to note it, but 260 was a PR.


big inclines OLG. good f job.

Thanks bro.


great job on the inclines bro those are some big numbers

Yea, theyre gettin up there. hah. Thanks bro.

OnLettingGo

B Con
01-18-09, 7:59 pm
I really like your basic simple approach to your workouts. Glad to see it. And great work OLG.

On Letting Go
01-18-09, 8:07 pm
I really like your basic simple approach to your workouts. Glad to see it. And great work OLG.

Thanks bro.

On Letting Go
01-19-09, 3:52 pm
Solid.

(1/19/09) - Back
Deadlifts: 5 sets x 5 reps (360lbs) PR
T-Bar Rows: 4 sets x 8 217.5lbs (4 plates + 25 + 10 + 2.5) PR
Pull-Up 4 sets x 8 reps

OnLettingGo

Firedrake
01-19-09, 3:58 pm
You keep puttin' up some great numbers -- I love those t-bar rows!

diesel1976
01-20-09, 12:38 am
That was a great back day OLG, solid, basic and strong.

On Letting Go
01-20-09, 7:25 am
Initial weight- (10/29/2008) 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+0.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f
Week 6 - (12/9/2008) Weight- 186.6 (+1.8), ~10% b/f
Week 7 - (12/17/2008) Weight- 187.0 (+0.4) ~10% b/f
Week 8 - (12/24/2008) Weight- 188.2 (+1.2) ~10% b/f
Week 9 - (12/30/2008) Weight- 191.0 (+2.8) ~11% b/f
Week 10- (1/6/2009) Weight- 191.0 (+0.0) ~11% b/f
Week 11- (1/13/2009) Weight- 194.0 (+3.0) ~11% b/f
Week 12- (1/20/2009) Weight- 193.6 (-0.4) ~11% b/f

Yet another bump in the road. Im pretty disappointed in myself, but i CAN overcome this. More quality calories.

OnLettingGo

mritter3
01-20-09, 8:50 am
just keep eating bro and your body will respond, your training looks sick man keep up with the pr's.

On Letting Go
01-20-09, 8:56 am
just keep eating bro and your body will respond, your training looks sick man keep up with the pr's.

Thanks for checkin out my journey bro.

OLG

Firedrake
01-20-09, 4:23 pm
Just remember weight gain or loss is not a straight line (as I keep being reminded). Mass will come, with proper diet and increased effort!

The Sun
01-20-09, 4:37 pm
some tight DEADLIFTING there bro, big PR.

bout weight - get yourself a blender. that's how I do it.

On Letting Go
01-20-09, 5:58 pm
Just remember weight gain or loss is not a straight line (as I keep being reminded). Mass will come, with proper diet and increased effort!

Thanks for the motivation bro! Its not gonna be easy, but i know i can get to 200, just gonna take some extra effort.


some tight DEADLIFTING there bro, big PR.

bout weight - get yourself a blender. that's how I do it.

Thanks Sun. You're right, i gotta start using my blender more often. Shakes make it easy to slam down some extra calories.

Cant wait for the shoulder workout tomorrow. Im more motivated than ever and im feelin a new PR. Stay tuned.

OnLettingGo

diesel1976
01-20-09, 10:29 pm
Keep up the work and get the quality cals in from some clean food and/or shakes.
Just as a note I started using Real Gains lately after I stopped dieting and started a clean gaining phase and I REALLY like it. Working quite well and is good, easy too drink source of quality protein and cals.

rob_in_korea
01-20-09, 11:01 pm
Outstanding Back workout OLG. Congrats on the PR. I would also recommend Real Gains for taking in extra calories.

-Rob

On Letting Go
01-21-09, 6:49 am
Keep up the work and get the quality cals in from some clean food and/or shakes.
Just as a note I started using Real Gains lately after I stopped dieting and started a clean gaining phase and I REALLY like it. Working quite well and is good, easy too drink source of quality protein and cals.

Thanks D. Good call on adding in some weight gainer, that was actually my plan.


Outstanding Back workout OLG. Congrats on the PR. I would also recommend Real Gains for taking in extra calories.

-Rob

Thanks Rob. Hopefully the added calories will bump me up a notch on the scale by next week.

OnLettingGo

Psycho77
01-21-09, 7:15 am
Solid.

(1/19/09) - Back
Deadlifts: 5 sets x 5 reps (360lbs) PR
T-Bar Rows: 4 sets x 8 217.5lbs (4 plates + 25 + 10 + 2.5) PR
Pull-Up 4 sets x 8 reps

OnLettingGo



suuuweeeeeettttt

On Letting Go
01-21-09, 5:57 pm
Making progress.

(1/21/09)- Delts/Traps
Standing Overhead Press: 5 sets x 8 reps (155lbs) PR
Barbell Shrugs: 4 sets x 8 reps (315lbs)
Rear Barbell Shrugs: 3 sets x 8 reps (315lbs) PR

OnLettingGo

diesel1976
01-21-09, 6:28 pm
Keep hitting those PR's and eatin up and 200 pounds is right around the corner.

shizz702
01-21-09, 6:40 pm
Nice overhead pressing bro!

Are you doing sets across with the same weight or ramping up to a top set?

LittleMan55
01-21-09, 6:47 pm
Great looking PRs bro! Good sign the growth is coming.

Firedrake
01-22-09, 12:14 am
Making progress.

(1/21/09)- Delts/Traps
Standing Overhead Press: 5 sets x 8 reps (155lbs) PR
Barbell Shrugs: 4 sets x 8 reps (315lbs)
Rear Barbell Shrugs: 3 sets x 8 reps (315lbs) PR

OnLettingGo

Yeah, I'd say there's GOOD progress!

On Letting Go
01-22-09, 7:15 am
Keep hitting those PR's and eatin up and 200 pounds is right around the corner.

No worries there. Im definitely gonna hold up my end of the bargain.


Nice overhead pressing bro!

Are you doing sets across with the same weight or ramping up to a top set?

I do my 5x5 and 5x8 the same way McRobert outlines it in 'Beyond Brawn'. 1st set 60% max for 5 reps, 2nd set 80% max for 5 reps, then 3 'working sets' max weight possible for 5 reps. Totaling 5 sets of 5 reps each. The weight i use for my 'working sets' is weight that i list here, in my journey.

For my my other lifts that are 3 or 4 sets total, i use the same weight for each set.


Great looking PRs bro! Good sign the growth is coming.

Thanks bro. I cannot wait to get to reach my goal.


Yeah, I'd say there's GOOD progress!

Thanks Drake.

OnLettingGo

B Con
01-22-09, 7:36 am
Don't be discouraged by the scale. Try adding more quality cals or another meal in. I used to wake up in the middle of the night and down a shake to get in more and more nutrients. You are putting in the work and things will start happening.

Hell of a day setting all those PRs as well. Nicely done OLG.

Psycho77
01-22-09, 11:13 am
Making progress.

(1/21/09)- Delts/Traps
Standing Overhead Press: 5 sets x 8 reps (155lbs) PR
Barbell Shrugs: 4 sets x 8 reps (315lbs)
Rear Barbell Shrugs: 3 sets x 8 reps (315lbs) PR

OnLettingGo



Good work OLG.

Don't worry about the scale bro. Its not going to be linear all the time. There will be ups and downs. Like what B Con said, add in another meal or more cals in. Remember, the bigger and stronger you get, the more you should eat.

On Letting Go
01-22-09, 11:16 am
Thanks psycho. Since i weighed in on tuesday ive been concentrating on getting in plenty of quality calories on top of what was already in my diet. Should see some better results next week.

pedraza
01-23-09, 8:12 am
great looking workout and congrats on the PRs

On Letting Go
01-23-09, 12:37 pm
Thanks Pedraza.

Received my Storm and GH MAX yesterday and intend to start using both today, leg day. I had a serving of storm when i first woke up this morning. The flavor was ok, not that it really matters to me, im using it for the results (hopefully, hah). But as much as people rave about the flavor on here, i expected it to be delicious. I'll update with my experiences from Storm and GH MAX after a couple weeks.. maybe even write a small review like i did for M-Stak.

Ive been cramming food like crazy. And the plus... im finding myself hungry at times, inbetween my 6 meals. So my appetite is increasing and that will make the entire process easier. After the truckloads of food ive had in the past week, i know theres gonna be some movement on the scale come tuesday.

Thats all i can really update on right now.

On.Letting.Go.

The Sun
01-23-09, 4:20 pm
heavy presses bro, grats for the PR.

On Letting Go
01-23-09, 6:16 pm
Phenominal Leg Day. 280 squat was money. I feel like 300 is right around the corner, boys.

(1/23/09)- Quads/Hams
Squat: 5 sets x 5 reps (280lbs) PR
Lunge: 4 sets x 8 reps (155lbs) PR
Stiff Leg Deadlift: 4 sets x 8 reps (235lbs) PR

OnLettingGo

The Sun
01-23-09, 6:18 pm
PRs all over!
Plan on buying a car? cuz I see big wheelz already.

On Letting Go
01-23-09, 7:26 pm
PRs all over!
Plan on buying a car? cuz I see big wheelz already.

Hah, crackin me up bro. Trust me, the wheels will get bigger.

OnLettingGo

Firedrake
01-23-09, 8:09 pm
Phenominal Leg Day. 280 squat was money. I feel like 300 is right around the corner, boys.

(1/23/09)- Quads/Hams
Squat: 5 sets x 5 reps (280lbs) PR
Lunge: 4 sets x 8 reps (155lbs) PR
Stiff Leg Deadlift: 4 sets x 8 reps (235lbs) PR

OnLettingGo

WooHOO! Great job -- onward and upward! Those legs will feel just fine tomorrow . . . promise! <grin>

Psycho77
01-23-09, 8:26 pm
Phenominal Leg Day. 280 squat was money. I feel like 300 is right around the corner, boys.

(1/23/09)- Quads/Hams
Squat: 5 sets x 5 reps (280lbs) PR
Lunge: 4 sets x 8 reps (155lbs) PR
Stiff Leg Deadlift: 4 sets x 8 reps (235lbs) PR

OnLettingGo


nice work OLG. Good luck walking.

diesel1976
01-23-09, 8:33 pm
Way to smash through the barriers and nail some PR's on the wheels OLG.

On Letting Go
01-23-09, 8:46 pm
WooHOO! Great job -- onward and upward! Those legs will feel just fine tomorrow . . . promise! <grin>

Thanks Drake. Tomorrow morning is gonna be a bitch, haha.


nice work OLG. Good luck walking.

Thanks bro. Need to get myself a cane..


Way to smash through the barriers and nail some PR's on the wheels OLG.

Thanks D. Its all about progression.

OnLettingGo

rob_in_korea
01-23-09, 9:54 pm
Outstanding workouts OLG. Congrats on the solid PRs.

-Rob

On Letting Go
01-24-09, 8:49 pm
Not a bad chest day. Couldnt manage all my reps on incline, so i'll be giving 265 another shot next week. Dips were MONEY.

(1/24/09)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 4 reps (265lbs) Didnt get all my reps but still a PR
Dip: 4 sets x 8 reps (+90lbs) PR
Var. Ab Exercise: 4 sets x 10 Reps

OnLettingGo

shizz702
01-24-09, 8:59 pm
Very nice bro! 90 is my goal on the dips right now, very strong!

Psycho77
01-24-09, 9:04 pm
Not a bad chest day. Couldnt manage all my reps on incline, so i'll be giving 265 another shot next week. Dips were MONEY.

(1/24/09)- Chest/Triceps/Abs
Incline Barbell Press: 5 sets x 4 reps (265lbs) Didnt get all my reps but still a PR
Dip: 4 sets x 8 reps (+90lbs) PR
Var. Ab Exercise: 4 sets x 10 Reps

OnLettingGo


Strong inclines bro. Good work.

diesel1976
01-26-09, 6:45 am
Dips were money OLG....

On Letting Go
01-26-09, 6:55 am
Very nice bro! 90 is my goal on the dips right now, very strong!

Thanks shizz, it was a 10lb increase from last week. So, needless to say i was pretty happy with it.


Strong inclines bro. Good work.

Thanks bro.


Dips were money OLG....

Thanks D. Workin on 3 plates.

OnLettingGo

B Con
01-26-09, 7:14 am
Nice work on the PRs. You will have 3 pies in no time on incline OLG. Nicely done.

On Letting Go
01-26-09, 7:30 am
Nice work on the PRs. You will have 3 pies in no time on incline OLG. Nicely done.

Thanks B, 3 plates on incline would be sweet.

The Sun
01-26-09, 8:03 am
great chest work bro, that incline is damn heavy.

Firedrake
01-26-09, 7:11 pm
That's what I get for not checking in . . . nice work on Saturday, bro! Those inclines ARE sweet, no matter how you look at it!

On Letting Go
01-27-09, 6:40 am
great chest work bro, that incline is damn heavy.

Damn heavy. Thats prettymuch how it feels when im under the bar.


That's what I get for not checking in . . . nice work on Saturday, bro! Those inclines ARE sweet, no matter how you look at it!

Thanks Drake. I really have come a long way on my incline press.

OnLettingGo

On Letting Go
01-27-09, 6:56 am
Initial weight- (10/29/2008) 175.5lbs, 8-9% b/f
Week 1 - (11/5/2008) Weight- 175.8lbs (+0.3), 8-9% b/f
Week 2 - (11/12/2008) Weight- 177.6 (+1.8), ~9% b/f
Week 3 - (11/19/2008) Weight- 179.0 (+1.4), ~9% b/f
Week 4 - (11/26/2008) Weight- 181.2 (+2.2), ~9% b/f
Week 5 - (12/2/2008) Weight- 184.8 (+3.6), ~10% b/f
Week 6 - (12/9/2008) Weight- 186.6 (+1.8), ~10% b/f
Week 7 - (12/17/2008) Weight- 187.0 (+0.4) ~10% b/f
Week 8 - (12/24/2008) Weight- 188.2 (+1.2) ~10% b/f
Week 9 - (12/30/2008) Weight- 191.0 (+2.8) ~11% b/f
Week 10- (1/6/2009) Weight- 191.0 (+0.0) ~11% b/f
Week 11- (1/13/2009) Weight- 194.0 (+3.0) ~11% b/f
Week 12- (1/20/2009) Weight- 193.6 (-0.4) ~11% b/f
Week 13- (1/27/2009) Weight- 194.2 (+0.6) ~11-12% b/f

Not as much of a gain as i expected, but at least its something. I didnt want another week in the negative.

I've been on my abbreviated program for about 6 weeks now, so im gonna switch the routine up for a while. I ABSOLUTELY plan on returning to my current program, after i take a few weeks to train on a different spectrum to shock my body.
My new routine... 'Squats and Milk'. Gonna give the original routine a run for a bit and if im not satisfied, i'll manipulate it to suit me better.

Comments and shit about the new routine are welcomed.

OnLettingGo

B Con
01-27-09, 7:37 am
Squats and milk just sounds dirty :)

Nice to see your chart of progress. Maybe I missed this but how are you measuring your bf? With calipers and the 7 point test?

On Letting Go
01-27-09, 8:01 am
Squats and milk just sounds dirty :)

Nice to see your chart of progress. Maybe I missed this but how are you measuring your bf? With calipers and the 7 point test?

Hell yea. Im really looking forward to squats and milk.

The b/f percentages are just estimations based on what i look like in the mirror. I've done cuts/bulks before so i have a pretty good grasp on where i'm at. I just use it as a tool to gauge the 'quality' of the weight i put on. With this bulk, i started around 9% b/f with a goal of maintaining visible abs (anywhere from 10-12%), which i have been able to do thus far.

OnLettingGo

B Con
01-27-09, 8:13 am
Hell yea. Im really looking forward to squats and milk.

The b/f percentages are just estimations based on what i look like in the mirror. I've done cuts/bulks before so i have a pretty good grasp on where i'm at. I just use it as a tool to gauge the 'quality' of the weight i put on. With this bulk, i started around 9% b/f with a goal of maintaining visible abs (anywhere from 10-12%), which i have been able to do thus far.

OnLettingGo

Thanks for the info OLG. Sounds like you have made some great progress and got things going in the right direction. Time to GROW!

The Sun
01-27-09, 9:07 am
dude welcome to the "I SQUAT EVERY WORKOUT" club.
you're gonna see gains for sure, trust me :)

On Letting Go
01-27-09, 9:17 am
Thanks for the info OLG. Sounds like you have made some great progress and got things going in the right direction. Time to GROW!

Thanks bro. Hopefully i can keep making progress.


dude welcome to the "I SQUAT EVERY WORKOUT" club.
you're gonna see gains for sure, trust me :)

Glad to be here! hah. And i hope youre right about seeing those gains.

Btw- next time i go for a big squat im gonna get a vid of it.

OnLettingGo

Firedrake
01-27-09, 5:09 pm
Definitely looking forward to progress reports -- and the video!

On Letting Go
01-27-09, 6:39 pm
Squats and Milk-Day 1
Squats- 1 set x 20 reps (185lbs)

Three rounds;
Pullups to failure
Dips to failure
Decline Crunches to failure

This shit was tough. My body definitely wasnt liking the high rep work, but thats a good thing. Time to shock some new growth for the next few weeks.

OnLettingGo

rob_in_korea
01-27-09, 6:55 pm
Solid workout OLG. You are a squatting machine.

-Rob

Psycho77
01-27-09, 7:12 pm
dude welcome to the "I SQUAT EVERY WORKOUT" club.
you're gonna see gains for sure, trust me :)



WTF. every workout? you guys serious? damn damn damn, you guys are sick!

On Letting Go
01-27-09, 7:16 pm
Solid workout OLG. You are a squatting machine.

-Rob

Thanks Rob!


WTF. every workout? you guys serious? damn damn damn, you guys are sick!

Yea bro, every workout, three days weekly. What can i say... all of us animals are a little fucked up. haha.

OnLettingGo