View Full Version : Bacon Boy's Quest!!!
Bacon Boy
08-31-09, 1:28 pm
Hey guys I will carry over my logs from the other sites I am on too bad we cant post pics tho!!!
Next post will be my back workout today...
Durrikan
08-31-09, 1:32 pm
Hey guys I will carry over my logs from the other sites I am on too bad we cant post pics tho!!!
Next post will be my back workout today...
Looking forward to it and welcome to the FORVM
Bacon Boy
08-31-09, 1:56 pm
8-31-09 Back Blasting and looking thick as all hell!!!
Wide grip pullups: 2X11 (super slow hold top of rep 2 seconds)
Close grip " " : 2X11 ( " " " " " " )
T bar rows old school: 1 plateX30, 2X11, 3X11, 4X11, 5X11, 5 and 1/4X11+ 1X30 (dropset)
DB rows: 55X11, 70X11, 95X11
7's: Indpendent handled lat pulldowns: 7X100X11
Reverse cable flyes: 3X12.5X11
7's: rear delt laterals: 7X20X11 (this was hard)
*** So now that the macro situation has been fixed for 3 days I am looking thick as hell, sweeps are looking even better legs are still there, little separation is not as crisp, but I am looking the best I ever had, just to keep things under control I will do another cardio session this afternoon, plus I doubled my Kre-Alkalyn intake too, I was only at 1.5 grams I thought each pill was 1.5 grams turns out I was wrong!
Just a little development I am joining the STL chapter of the ANIMAL BARBELL CLUB (ABC), hopefully I can get their asses in gear to start banging plates again...
Anyways I was watching Phil's phase 4 video today on flex, he is looking crazy, he starts talking about, counting down workouts I realized I probably only have 9 or 10 back workouts left to bring or fill-in anything missing... Its kinda stressful it puts things into a new prospective! Pretty much looking to have hams and abs, in by 3 weeks out and cruise like I have this whole prep and then take a three week break (rebound) start ofseason with eyes on the colliegate nationals prize!!!
Worked out at school so no posing although I guess I could if I wanted, but I would get weirder looks and even more q's than I already do...****
Bacon Boy
09-01-09, 10:35 am
Diet before today decent amount of carbs:
Meal one: 8 egg whites, 1 cup oatmeal/ 3/4 cup (non training days or 5 rice cakes), 1 packet splenda, 1 TBSP of skippy natural, may have 2-3 TBSP of Tabasco various flavors in eggwhites...
meal two: 8-10 oz sirloin, 1 cup brown rice *** If this is pre training meal will eat 1 cup sweet potato, or 1/2 whole grain pasta
Meal three: If pre training 8-10 oz Cod/ chicken/ground turkey/ if portions are running short I will throw in equivalent shrimp, 1 cup white rice, or half cup whole grain pasta, if energy level is low I will through some skippy natural on a rice cake.
*** If post training meal 8 egg whites with 1/2 cup white rice, or 10 oz tilapia...no carbs (only if fat loss is slowing) or will have cheat meal at this time.
Meal four: (If post training meal see meal 3 *** section) 8-10 oz cod/ ground turkey/ chicken/ shrimp, 1/2 cup brown rice or 5 ricecakes.
Meal five: 8 oz tilapia, 1 cup brocolli
Meal six: 8-10 oz 96% ground beef, 1 cup salad/ 2 cups spinach uncooked, 3 TBSP horse radish mustard...
*** New diet CKD, aka cycling carbs***
Low Carb: Sunday, Monday, Wednesday, Thursday, & Friday
#1: 1/2 cup oats, 1 TBSP natural PB, 8 egg whites
#2: 1/2 cup brown rice, 8oz ground beef @ least 93%, 1 oz almonds
#3: 1/2 cup white rice, 8oz chicken or tilapia
#4: 2 rice cakes, 8 oz cod, or Flounder, 1 oz almonds
#5: 8oz tilapia, 1/2 cup green beans, or broccoli
#6: 10oz G beef, 2 cups spinach, or 1 cup salad
Spike days: Tuesday, Saturday
#1: 1 cup oats, 8 egg whites
#2: 1 cup Sweet Potatoes, 8oz Ground beef @ least 93% 1 oz almonds
#3: 1 cup white rice, 8oz chicken, or tilapia
#4: 1 cup brown rice, 8oz flounder or cod
#5: 8oz tilapia or ground turkey (0% fat), 1/2 cup green beans, or broccoli
#6: 10oz Ground beef, 2cups spinach, and 2 pickles or pickle sized cucumbers
*** Honestly dont know if i need to cycle , but I want to be shredded as all hell on stage, i want everyone to look at me at the show, the same as at the my school's weight room!
I will cycle as long as I do not starting shrinking too much then I will deplete 3 day before the show, hope to god i do not have a test or anything, school is suffering a little bit just from being out of it, it hasnt entirely too bad, but still I notice a big difference***
Bacon Boy
09-01-09, 11:37 pm
9-1-09 Chest Blastin!
DB incline presses:45X30, 70X11,80X11,90X11,100X11
DB flyes: 45X11,50X11,55X11
Smith Flat Bench:145X11, 185X20 (shoulder was in too much pain)
7's:Cable Flyes: 7X30X11
Leg Lifts: 3X20,14,13
7's:Suitcase crunches: 7X15-11
THE DAMN COMPUTER KEPT FREEZING AND PISSED ME OFF SO THESE ARE ALL THE PICS FROM TODAY AND I WAS GETTING COMPLIMENTS, ABOUT HOW FREAKY I WAS LOOKING OH WELL!
Bacon Boy
09-02-09, 1:36 pm
Feeling hard as nails its rest day today ate 3/4 cup oats, then 4 rice cakes with meal #2, 3 the meal #3, 2 with meal #4, none after that... kinda like doing nothing but rice cakes on non training days is really convenient, and gives me a nice crunch to chomp on!
Bacon Boy
09-03-09, 5:34 pm
Shoulder Day!!!
Arnold db presses: 45X22, 55X11, 65X11
DB shoulder presses: 75X11
BB Raises giant set(Bent over front raises for traps and rear delts, wide grip upright rows, thenfront raises): 3X11+ Drop set of same movement with 10 pound plates...
7's: Butterfly raises: 7X20X11
7's: Rear delt laterals:7X20X11
7's: Trap rows: 7X45&55(switched back and forth)X11
Hanging leg raises: 3X11
7's: Roman chairs: 7X11-5
Threw 6 scoops chained out, 5 scoops glutamine, 1 gram ALC, and then 26 oz water in my shaker, drank 6 oz on the way there, and then drank the remaining while training, I like this much more than the before and after method, so much easier!!! Weight was at 182 with clothes on I estimated minus all the gear I am at about 179...
Bacon Boy
09-04-09, 8:54 pm
9-4-09 dry heaving into the trashcan legs workout!!!
Leg extensions: 1 plate X 36, 2X20, 3X15, 4X11
Front Squats: 45X30, 135X11, 185X11, 225X11
Hacks: 135X11, 225X11,315X11
7's: Walking Lunges: 6X90X11 (I started heaving, 5th set stretched for 10 secs drank some water, and did another set)
Single Leg curls: 25X11, 90X11, 135X11
Stiff legs DL's (balls of feet on plates): 135X11, 225X11, 275X11
7's: DB lying Hamstring curls: 7X30X11
7's Standing calf press: 7X545X11
No where to pose too tired to anyways, taped legs for a laugh since they were pumped and I normally split them up, so thats prob why I puked, anyways they were 27 1/2...
sunny_max
09-04-09, 9:24 pm
nice wheels session bro...keep up the good work my man........
Bacon Boy
09-05-09, 8:56 am
Thanks man, just wait till offseason... 500 lb+ raw squats, its insane my legs are normally around 30 inches during that time, I dont know how big I will get this year though during bulk I only want to get as high as 10% bf, thanks for the props tho
Bacon Boy
09-06-09, 9:02 pm
9-5-09 Arms
Single Arm DB skull crushers: 25X22, 35X11, 50X11
EZ bar skull lying crushers: 70X20, 120X11+ 11 (presses), 120X5+ 30 (presses)
7's: Rope behind head Skull crushers: 7X40-60X11 (6th set did 39 second weighted stretch)
Cable Ez curls, super setted to reverse curls: 30X20,11, 50X11,11, 70X11, 11
DB curls: 25X11
Arnold curls: 20X11
DB curls: 35X11
Arnolds: 20X11
7's: Close grip BB curls (new favorite): 7X45-50X11
Bacon Boy
09-08-09, 11:29 am
Diet and cardio plans: Now that I have dextrose in my system
Cardio:
AM: At least 40 mins in the AM with at least 4, 3 mins sprints, to keep it easy I switch from 2.00 mph/4% incline, to 4.00 mph/ 2% incline...
PM: 20-40 mins outside around sub division
*** I am also rocking the old school wrestling garb: Ball cap, sweat shirt, and sweat pants while doing cardio, SWEAT = FAT LOSS!!!***
*** If you read earlier back I was doing HIIT for a while but summer camp job came and I didn't need it anymore, well working in the hot sun is done, and I have killing the fat!***
Diet:
*** Biggest change is splitting one meal into 2, as snacks making my BMR just a lil higher***
Meal 1: 12 egg whites, 1/2 cup oats 1 TBSP PB (57g P, 30g C, 11g F)
Meal 2: 6 egg whites or 1 chicken breast/1 tilapia filet (24g P, 0C, 0-2g F)
Meal 3: 8 oz Chicken/turkey/Tilapia and 1/4 cup brown rice 1/2 cup green beans (45g P, 21g C, 2-4g F)
Meal 4: 8 oz Flounder and 1/4 cup brown rice 1/2 cup green beans (45g P, 21g C, 3-5g F)
Meal 5: 6 egg whites or 1 chicken breast (24g P, 0g C, 0-2g F)
Meal 6: 8 oz tilapia and 1/2 cup green beans (42g P, 4g C, 2g F)
Meal 7: 8 oz ground beef (at least 93% lean) (44g P, 0g C, 10g F)
Total from diet: 281g P, 76g C, 34g F, Kcals: 1734
***These totals do not include supps: 10 scoops Chain'd Out (70g BCAA's), 31g's Glutamine, 6g's FO, 6-7 g's Arginine, 3g's Kre-Alkalyn, 7tsp Gatorade (28g Dextrose)***
Arguably: 111g Amino's, 28g C, 6g's fat
So arguable totals would be: 392g P, 100g C, 50g Fat Kcals: 2418
sunny_max
09-08-09, 11:39 pm
sick weight on skull crushers bro....keep up the good work.....
BubbyLight
09-08-09, 11:59 pm
get at it bacon
Bacon Boy
09-09-09, 2:27 pm
get at it bacon
sick weight on skull crushers bro....keep up the good work.....
Thank you gents! I got after it something fierce, now that I have been at target weight for 2 weeks (I am 10weeks out) my strength is coming back, I am starting to thicken up and my my bf% still dropping!
Today is rest day, I just got done doing a 30 min step mill, then 20 min elliptical spin cardio session I burnt 700 something cals according to the machines I then i did some forearms, I cant go into a gym and not lift a weight you know?
Here is chest day from yesterday:
Chest 9-8-09
Incline db press: 65X11, 75X11, 85X11, 95X11, 105 (size of GOD)X11, 105X5
Incline flyes: 45X11,50X11, 55X11
Off the rail's bench: 3X135X11
Stretch set: DB flat flyes: 30X 30 seconds
7's: cable flyes: 7X40X11
Crunch machine: 75X20, 87.5X20, 100X11
7's: Roman chairs on ball: 7X11
Bacon Boy
09-10-09, 8:51 pm
Shoulders and Rear Delts: 9-10-09
Behind Head Smith Press: BarX30, 65X25, 135X11, 185X11, 225X5 + 135X8
Wide BB rows: 45X20, 65X11, 85X10, 105X10+ 10 pound platesX20
7's: Seated Side Laterals: 7X15-20X11
Reverse Flyes: 20X14, 2X30X11
7's Cable Reverse Flyes: 7X20X10 (dont think I need 2 days for rear delts, but CAN YOUR REAR DELTS BECOME TOO BIG?)
Haney Shrugs: 90X10, 2X100X11
7's: Trap Rows: 6X50X10 (They look so shredded I will def use this pumping up lol)
I am only posing randomly twice a week its starting to stress me out! My routine is pretty good, just need to figure out trunks!!!
sunny_max
09-11-09, 12:31 am
Real Nice Progress Man..i Saw Your Pics On That Thread You Gave Me......nic Workouts Man ...and Yeah I Wld Love Your Insights On My Fst-7 Program.....i Am Bulking Right Now And I Will Be Doing That Till December...start Cutting In Jan....what R Your Goals Looking Like For Now?
BubbyLight
09-11-09, 9:56 am
yea the pics i looked at of u. i was suprised. but thats me judging a book by its cover. looked at ur name...bacon boy...just think. ya know i was thinkin some huge powerlifter with a lot of meat over the muscles...no u shocked me..lookin good. no ****
Bacon Boy
09-11-09, 10:07 am
Real Nice Progress Man..i Saw Your Pics On That Thread You Gave Me......nic Workouts Man ...and Yeah I Wld Love Your Insights On My Fst-7 Program.....i Am Bulking Right Now And I Will Be Doing That Till December...start Cutting In Jan....what R Your Goals Looking Like For Now?
yea the pics i looked at of u. i was suprised. but thats me judging a book by its cover. looked at ur name...bacon boy...just think. ya know i was thinkin some huge powerlifter with a lot of meat over the muscles...no u shocked me..lookin good. no ****
haha thanks gents, yeah I am starting to come in fairly ok, I am holding 180 nicely I would like to drop a lil more fat and gain about 2 pounds before I hop on stage but, I am doing a natural show, so I dont need to look like Silvio or anything... The Bacon Boy name came from the amount of food I generally eat, offseason I cruise thro about 5,500 if I am not bulking really, this is the first time in about a year or two that I have ate anything close to the average person...
Bacon Boy
09-11-09, 10:00 pm
ALRIGHT LEGS DAY IN THE MIDDLE OF FEMALE DRAMA MAKES FOR SOME FUN!
Leg Extension: 1 plateX30, 3X11, 5X11
Squats (Felt strong today haha): 45X25, 135X11, 225X11, 315X11, 405X8+135X11 (All to the floor)
7's: Walking lunges: 7+2 stretch sets X80X22
single leg curls: 25X22, 80X22, 105X22
Jefferson's: 65X22, 85X22, 105X22
7's: SLDL's: 7+1stretch set X135X11
Seated calf raises: 45X30, 90X20, 135X11
7's: Standing Calf presses: 8+2 stretch sets X405X11
*** Looking fairly good, a lot of compliments I was Mr. Popularity took me 15 mins to leave the gym, everyone wanted to talk and slowly kept inching forward, but its one of those things makes you feel good and confident***
Bacon Boy
09-12-09, 5:01 pm
Arms Explosion!!! No Pics
Single arm cable pushdowns: 2X30, 50X11, 80X11
BB Skull Crushers: 45X20 somthing, 65X11, stretch set with 65, 85X8+45X11
7's: Lying independent db triceps extension turning at the end: 7X20-15X11
Standing close grip EZ curls: 25X20, 45X14, 65X11+45X20
Front double biceps curls SS to Cable concentration curls: 20X11+20X11, 30X11+30X11, 40X11+20X11
7's: DB incline simultaneous curls: 7X20-15X11 Stretch set on 4th with 20's for 25 seconds
Cable crunches: 80X10, 100X10, 120X10
7's: Suitcase crunches: 7X10
sunny_max
09-13-09, 12:04 am
hey man i appreciate the advice and your help bro......this is the routine that i am following any suggestions?
my diet is 2600 - 2800 cal with 250 protien and keep rotating my carbs to needs...
basically do a clean bulk till december end......starting cut in jan
my rep range in all stay around 5-12 cause of the bulk.....12 being the first
4 day split
day 1 - back and triceps
BACK
warm up - WG chins to failure x2
WG pulldows x 3
barbell rows x 3
rack pulls x4
7's for cable rows
TRICEPS
CG bench x 4(first being the warmup
skull crushers x 3
tricep pushdowns x 7
DAY -2
CHEST
incline bench x 4
incline fly x 3
I NEED A THIRD EXERCISE HERE OTHER THAN FLAT BENCH CAUSE I CANT HIT IT AFTER INLINE WITH ENOUGH POWER
pec deck x 7
DAYS - 3
LEGS
leg exten x warmup x 3
squats x 4
leg press x 4
leg exten x 7
seated leg curls x 4
SLDL x 4
leg curls x 7
CALVES ( i took your advice and changed it to 2 sets)
either standing or seated x 3
on leg press machine x 7
DAY - 4
seated military free weights x 4
seated dumbell x 3
cleans and jerk x 3
laterals x 7
BICEPS
barbell curls x 4
alternate dumbell x 3
ez bar CG x 7
again my main goal is bulk....rep range be less....any suggestions apppreciated bro.....check your pm for my email
Bacon Boy
09-13-09, 12:02 pm
hey man i appreciate the advice and your help bro......this is the routine that i am following any suggestions?
my diet is 2600 - 2800 cal with 250 protien and keep rotating my carbs to needs...
basically do a clean bulk till december end......starting cut in jan
my rep range in all stay around 5-12 cause of the bulk.....12 being the first
4 day split
day 1 - back and triceps
BACK
warm up - WG chins to failure x2
WG pulldows x 3
barbell rows x 3
rack pulls x4
7's for cable rows
TRICEPS
CG bench x 4(first being the warmup
skull crushers x 3
tricep pushdowns x 7
DAY -2
CHEST
incline bench x 4
incline fly x 3
I NEED A THIRD EXERCISE HERE OTHER THAN FLAT BENCH CAUSE I CANT HIT IT AFTER INLINE WITH ENOUGH POWER
pec deck x 7
DAYS - 3
LEGS
leg exten x warmup x 3
squats x 4
leg press x 4
leg exten x 7
seated leg curls x 4
SLDL x 4
leg curls x 7
CALVES ( i took your advice and changed it to 2 sets)
either standing or seated x 3
on leg press machine x 7
DAY - 4
seated military free weights x 4
seated dumbell x 3
cleans and jerk x 3
laterals x 7
BICEPS
barbell curls x 4
alternate dumbell x 3
ez bar CG x 7
again my main goal is bulk....rep range be less....any suggestions apppreciated bro.....check your pm for my email
The board is all good bro, I have enough emails lol
Back looks ok. You looking for more thickness of width, either way I only reccomend cable pullover with the rope for back days, regardless it brings up the front lats something some one can never have enough of...
Chest I would reccomend use of DB's instead of BB, or you could do smith (A lot of people hate on the smith, but you hit the same area everytime...) for the third I would reccomend a high rep machine press or flat smith with a drop set, you can start aiming for volume here, dont worry about strength thats what the first exercise is for...
For Quads I will occasionally do EXT for a warmup and if I do I dont do them later on, I would do the step mill for like 5 mins if you wanted to do ext for your 7's, I would suggest, hack squats, heavy leg presses, or walking lunges (10 each leg...) and cycle those...
Hams look perfect you can switch SLDL's out to 7's to sometime, just to throw your body for a loop...
Shoulders: I would change that around significantly, One pressing movement is all you really need, and then maybe a rear delt movement, and row movement in between something looking like this:
SHOULDERS:
Seated DB press: (swap with arnold, bb military, clean and press not jerk) 4X10
WG upright rows: 3-4X10
Rear delt 3X10: ( reverse pec deck, isolateral cable raise, cable reverse flyes, db reverse flyes)
7's: DB lateral raises and every one or 2 weeks do them seated or, standing butterflies (raise to the sides lower to the front harder than you would think, i have to drop the w8 10-15 pounds and rarely make it through the whole way!)
FST-7 is not going to make necessarily stronger, if you would like to train for strength I wouldn't recommend making it a habit to drop under 6 reps, the bulk diet is going to give you the ability to expand the fascia much easier, and have an easier time growing, it will help you fill in gaps in your physique for sure so any problem area's bro?
Hope I wasnt too harsh I sometimes come off that way and dont mean to, I just got off the treadmill and am pissed how bad I stink lol
sunny_max
09-14-09, 12:11 am
hey bro i appreciate your help...you gave me the lil tweaks i was actually looking for....so couple of questions...your suggesting to do cable pullover as 7's for the last exercise instead of cable rows? also what if i do dumbell rows or is cable rows better?
also since you asked about my weak point i wld have to say legs...and shoulders and traps being the strongest..........i am concentraiting on squats right now and yeah all teh advice is appreciated bro..thnx
Bacon Boy
09-14-09, 12:22 am
hey bro i appreciate your help...you gave me the lil tweaks i was actually looking for....so couple of questions...your suggesting to do cable pullover as 7's for the last exercise instead of cable rows? also what if i do dumbell rows or is cable rows better?
also since you asked about my weak point i wld have to say legs...and shoulders and traps being the strongest..........i am concentraiting on squats right now and yeah all teh advice is appreciated bro..thnx
Cable pullover yes, and its better with the rope attachment although you will feel some activation in the tris for stabilization... DB rows are best suited for offseason mass movements, I would switch back forth switching keeps muscle guessing workout to workout...
Remember with squats its better to 135 with perfect form than 405 with shitty form...
Bacon Boy
09-14-09, 12:58 pm
Back and a 7's for biceps!
Assisted Pull ups: 3X11 (25 pounds off body weight, 2 second stretch, 2 second hold)
Tbar rows: 1 plateX22, 2X11, 3X11, 4X11, 5X11, 6X8+ 2 platesX11
BB rows: 135X11, 135X11 (reverse grip this set only), 185X11, 225X11+ DS of 25 pound plates in each hand for 20 reps
Deads: 135X11, 225X11, 315X11, 405X8!, 135X20
7's Cable pullovers with rope: 7X32.5-22.5X11
7's: Seated Isolated biceps curl machine: 7X40X11
***Feeling good and strong looking thick as hell! I only did sprint cardio this morning which entailed 3 sprints for 3 mins, and walking 3 mins in between sprints, while cramming for ORGO test that I think I aced...***
Bacon Boy
09-15-09, 3:44 pm
Chest day 8 and half weeks out...
DB flyes to presses (fly and go up in weight when cant fly start pressing): 35X22, 45X11, 55X11, 65X11, 75X6 Flyes 5 presses, 85X11 presses, 95X11 presses
Smith Incline: 45X33, 135X11, 185X11, 225X6+135X11
7's:Cable flyes (mimicking most muscular poses first 3 hands on hips to hands together): 7X40X11
7's: Standing BB skull crushers: 7X60X11
Its sweat cap time till show time during training so I stay sweating the whole time...
sunny_max
09-16-09, 2:22 am
thnx for all the help bro...i incorporated cable rows today in my workout..they felt good and i felt a good burn doing 7 of those..imma keep em for some time.....solid workouts bro and agian thnx for the help....
Bacon Boy
09-16-09, 1:02 pm
thnx for all the help bro...i incorporated cable rows today in my workout..they felt good and i felt a good burn doing 7 of those..imma keep em for some time.....solid workouts bro and agian thnx for the help....
The more you know, the more grow... The more I can share, the more people care it helps me out just as much, remember you need anything FST-7 I am here for you...
C.Coronato
09-16-09, 1:10 pm
Looking good Bacon. You dieting down for a show?
Bacon Boy
09-16-09, 1:22 pm
Looking good Bacon. You dieting down for a show?
Yes sir, 2009 NPC Natural MidStates, I am 8 1/2 weeks out, lower abs came in for the most part today... Just depends on camera angles really... Competing as a Middle Weight, I am @ 180 playing the addition/subtraction game
Thanks why I havent gotten balls to the wall yet with STL ABC, yet with College, Work, and show stuff (cardio) I dont have too much spare time, offseason will bring: Heavy ass lifting with good form, 4-5 pounds of meat digested daily, and reemergence of STL ABC... Hopefully
sunny_max
09-18-09, 1:45 am
Yes sir, 2009 NPC Natural MidStates, I am 8 1/2 weeks out, lower abs came in for the most part today... Just depends on camera angles really... Competing as a Middle Weight, I am @ 180 playing the addition/subtraction game
Thanks why I havent gotten balls to the wall yet with STL ABC, yet with College, Work, and show stuff (cardio) I dont have too much spare time, offseason will bring: Heavy ass lifting with good form, 4-5 pounds of meat digested daily, and reemergence of STL ABC... Hopefully
my boy is gonan win this ...good luck brother.....get it bacon....
Bacon Boy
09-19-09, 8:33 pm
Where the hell have I been... Boys and Girls, the nurse snatched me up, prep hasnt actually changed either, she understands and its all good! But having lots of "FUN" keeps me off the internet...
Workouts and such:
9/17/09 Shoulders:
DB Arnolds: 30X30, 45X11, 55X11, 65X11, 75X5+ 5 regulars
Wide Grip BB Rows: 45X20, 65X11, 85X11+ 20X20, 45X11
7's: Seated side Laterals: 7X20X11
Single Arm Rear Delt cable Raises: 3X20X11
7's: DB Rear delt laterals: 7X20X11
DB Shrugs: 3X105'sX11
7's: Trap rows: 7X45X11 (looking gross)
9/18/09 Legs:
leg ext: 45X20, 90X20, 180X11, 225X11
Front Squats: 45X30, 135X11, 185X11, 225X11 (still perfect form), 275X4+ 135X11
Single Leg Legpresses (each leg): 135X11, 225X11, 315X11, 405X11
7's: Hack Squats: 7X225X11
DB leg curls: 25X11, 35X11, 45X11
Random glute ham tie in crap (sticking to jeffersons here on out): 5X11
7's Stiffy's: 9X135X11
9/19/09 ARMS
Reverse grip pressdowns: 40X22, 80X11, 110X11, 140X8+40X22
Single Arm Cable pressdowns holding the cable: 30X11, 50X11, 80X11
7's: overhead cable extenstions with v bar and straight bar combo: 7X60X11 (2 stretch sets)
Cable ez curls: 40X14, 60X11, 80X11
Front Double Biceps curls: 20X11, 30X11, 40X11 (TOO PUMPED)
Oldschool Concentration Curls: 20X11, 25X11, 15X11
7's: Seated DB curls same time: 7X20X11 (1 stretch set)
Durrikan
09-19-09, 8:50 pm
good solid workouts bro...keep it up n keep us posted, good luck on
your quest....some impressive numbers there
Bacon Boy
09-19-09, 9:25 pm
good solid workouts bro...keep it up n keep us posted, good luck on
your quest....some impressive numbers there
Thanks dog!
Is this your friend, or son competing in the show that I am taking the Novies Overall in?
Durrikan
09-19-09, 10:29 pm
Thanks dog!
Is this your friend, or son competing in the show that I am taking the Novies Overall in?
no not that I am aware of
Bacon Boy
09-19-09, 11:01 pm
no not that I am aware of
My bad Durrikan that was for Sunnymax
mcbeast
09-20-09, 11:05 pm
Heavy weights bein tossed around in here! Where is wentzville? Ive got family in Bolivar, 30 mins from springfield.
Bacon Boy
09-20-09, 11:08 pm
Heavy weights bein tossed around in here! Where is wentzville? Ive got family in Bolivar, 30 mins from springfield.
I am finally used to being in contest mode and my body has adapted as long as I keep getting leaner the strength is cool, but as soon as the bodyfat stops dropping I'll have to get crazy with diet and cardio not something I want to do...
Wentzville is in St Charles County the one right next to St Louis County...
mcbeast
09-20-09, 11:18 pm
I am finally used to being in contest mode and my body has adapted as long as I keep getting leaner the strength is cool, but as soon as the bodyfat stops dropping I'll have to get crazy with diet and cardio not something I want to do...
Wentzville is in St Charles County the one right next to St Louis County...
A buddy im stationed with is from St Charles. Fun stuff. Keep up the good work!
Bacon Boy
09-21-09, 10:52 pm
9/21/09 Back and Bi's: ***weight at 174 at about 7.5ish% bf***
T Bar rows wide grip: 90X22, 180X22, 315X11
T Bar rows close grip: 450X11, 500X6+180X11+45X11
Parallel Bar Pulldowns behind head: #80X11, #100X11, #120X11
Close grip pull downs: 140X11, 160X8
Hyper extensions: 3X20 (body weight pulling arms back to practice posing)
7's: Cable pull downs: 4X50X11 (straight bar)3X40X11 (rope) my back muscles were engaging in a way I have never felt, I could physically see the muscles working in the mirror 20 feet away, freaky in a good way!
7's: Close grip BB Curls: 7X45X11 looked huge, posing hurt in between sets...
*** So if you look up top you can see my weight is at 174 this is under my target weight. I have some options. Option 1: either add more fats, and another rice cake pre workout or post workout, and add some more muscle to my chest and drop any high speed cardio... Option 2: Dont change anything, and shred all the way down to no fat and play the game from there. I want to the biggest and most shredded Midweight at the show, expectations for myself: Take Novice Mid weight class, top 3 in Novice overall, take top 3 in open Midweight, and I wouldnt mind the hard as a rock, best abs, best poser trophies either, but the first three are the ones I am focusing on greatly!***
sunny_max
09-23-09, 12:14 am
your workouts are looking good brother.........i have seen your pics man your on dedicated hard ass...you will get it...good luck man......my fst-7 is looking good too...although i am bulking now but i feel good clean gains after my workouts...its awesome an di love it....
Bacon Boy
09-23-09, 1:14 pm
your workouts are looking good brother.........i have seen your pics man your on dedicated hard ass...you will get it...good luck man......my fst-7 is looking good too...although i am bulking now but i feel good clean gains after my workouts...its awesome an di love it....
Good stuff bro just stay after it and then come cut time you stay growing!
Bacon Boy
09-24-09, 10:50 pm
9/24/09 Shoulders and Rear delts
AM Cardio: 52 mins @ 2.0 @ 5.0%
Dumbbell Arnolds: 30X30, 55X11, 65X11, 75X11, 85X11
BB wide rows: 45X20, 65X11, 85X11, 85X9+45X12+20X11
7's: Lateral raises: 7X20X11
Rear delt laterals: 15X11, 20X11, 10X11 (Dbs turned away)
7's: Cable Reverse Flys: 4 upper pulleyX 20X11, 3 lower pulleyX 10X11
Weighted Ab crunches: 75X20, 100X11, 100X11
7's: Hanging Leg Raises: 7X11 (about 5th set abs feel like I had a hernia)
I trained with my best friend today, hadnt done that in 2 weeks apparently I am looking pretty sick he says, then my other buddy came into to work and said i look pretty retarded!
Bacon Boy
09-26-09, 9:31 pm
ARMZ... 9-26-09
Rope Pushdowns warm up: 2x30X30
Straight bar over head cable ext: 30X11, 50X11, 70X11
Reverse Pushdowns: 30X11, 60X11, 80X11, 100X11 120X11(regular grip)
7's: Single Arm Cable Pushdowns: (hand on cable stop not handle) 7X40-20X11
Front Double Biceps: 20X11, 25(utilized bitch plate)X11, 30X11
Old school Concentration Curls Supered to hammer curls: 3X20X11
7's EZ bar close grips: 7X40X11
*****Cheat meal was a 7 inch philly cheese steak medium fry, and then small shake cookie dough shake with PB, and a supreme protein bar Caramel carb conscious (Offseason will eat one of these fuckers a day soooo good!)*** Just got home popped the shirt up abs are still there so I didnt over do it, going to do about an hour and then eat one tilapia and then some beef***
Drinking too many fluids had problems in the ducer took a total of how much fluids I take in, the total worked out to about 120 fl oz of liquid, a lot of that couldbe scaled back, from pre intra and post shake... Thats about 50 of it right there... And dropping the Senna tea out would help too lol
Bacon Boy
09-27-09, 9:25 pm
So I will bethe first to say I am not Jay Cutler, but my metabolism can process food like clean food like crazy I am going to try something crazy...
I found ground buffalo at 2.50 a pound I bought 12 pounds thinking of going and buying the rest of it lol I am going to eat that instead of ground beef, as my last meal, and here's the kicker, I am going to add in another meal, @ 3:30 AM I wake at 4 everynight any ways so I am going to, have some "Bacon Boy eggs" (secret prep of eggs I am guarding with secrercy) at that pointand then wake up at 5:30 the eggs should have assimulated by then hop on the treadmill and power through some cardio, I honestly think it will keep me from shrinking, it seems my body goes through food faster and fast unless I have whey, or cheat food... And those things throw a thick film over my abs, cheats will be a burrito orsomething like that with chips and salsa... No more ice cream or anything insane, I in my head asking myself; "You wanna be bacon bits FFer,or Shredder (the name I give the state of mind I will hit on stage @ 2.5% bf)"...
__________________
Bacon Boy
09-30-09, 8:07 pm
9/28/09 Back and Bi's
Hanging Stretch: 2X40 seconds
Pull ups: 2Xfailure
BB Rows Underhanded: 45X30, 95X11, 135X11, 185X11
BB Rows Regular Grip: 185X11, 135X11, 45X20
Trap Bar Deadlifts to shrugs: 135X11, (Started sweating hard), 225X9, 315X6
Incline bench supported Dumbbell Rows: 20X20, 40X11
Kroc Rows: 40X20, 80X11
7's: Cable pullovers with straight bar 30X30, with rope: 6X50X11, 20X40 (Sick pump)
7's: EZ cable Reverse curls super setted to EZ cable curls: 7X40+40X11+11
A couple of people I used to work with saw me at the gym, they didnt recognize me and these werent FF'ers either the quality trainers like me that got pushed out by the FF'ers that they highered that had better certs and the market fell out of clients anyways, but she wanted to know what the hell happened to me lol... Feels good...
Chest and tri"s 9-29-09
Smith Incline: 45X40, 135X11, 185X11, 225X11, 275X6+135X11+45X11
Incline Flyes: 40X11, 50X11, 65X11+40X11, 20X11
EZ bar presses: 3X110X11 (squeezing top of rep hurts)
7's: Cable flyes: 8X40-20X11
7's: Bacon Pushdowns: 7X70X11
Ab Crunch Machine: 70X11, 80X11, 90X11
7's: Cable Crunches: 7X70X11
sunny_max
09-30-09, 10:16 pm
nice workouts and motivation bro...ground buffalo is good i have had it many times....its tasty and takes your mind off regular beef taste........good workoust man....you have good dedication and it keeps me motivated....keep it up brother
Bacon Boy
09-30-09, 10:20 pm
nice workouts and motivation bro...ground buffalo is good i have had it many times....its tasty and takes your mind off regular beef taste........good workoust man....you have good dedication and it keeps me motivated....keep it up brother
Thanks bro, I am mentally there! We shall see where the next year takes me and you never know you could see me on te pro 202 stage one day (fantasy plan in my head 5 years..)
Bacon Boy
09-30-09, 10:21 pm
Thanks bro, I am mentally there! We shall see where the next year takes me and you never know you could see me on te pro 202 stage one day (fantasy plan in my head 5 years..)
Weight is at 172@ about 5.7% bf...
sunny_max
09-30-09, 10:50 pm
hell yeah bro....looks real good.......keep up the good work...imma have to take your help for my winter bulk!!
Bacon Boy
10-01-09, 9:41 pm
10-01-09 Shoulders!!!
Cybex plate loaded shoulder press facing machine: 25 a sideX11, 35X11, 45X9+25X11
Side Raises: 20X11, 25X11, 30X11, 35X11, 40X11+30X11+20X11+10X20
7's: Wide grip BB upright rows: 7X50X11
Rear delt cable raises bottom of fist toward ceiling: 15X11, 20X11, 20X11
7's: Rear Delt laterals back fists to the roof: 7X15X11
Trap rows: 50X30
Hanging leg raises: 3X20
7's: Roman chair situps: 7X dime plateX11
***So today was screwy, ended up maybe skipping a meal I am accounting for it by eating an extra tilapia fillet, and some extra buffalo later... I ended up having to call the cops on some Old Asian guy who flipped out in my store today over a whole bunch of minimal stuff: sales tax was a penny higher, he couldnt get a free sample of something we didnt have samples of, I got mad at him for swinging his cane at me, and started making a scene, I tried kicking him out, and he refused was yelling at my customers and stuff, instead of kicking his ass, I called the cops he hobbled off, the cops caught him on the way to his car told him not to come back... Then it took an hour to get the gym today, it normally takes 15 mins tops, gotta love traffic and accidents..
So I toned down the cardio the last 2 days because of schedule and stuff i look ok, but I am going to do a full hour tomorrow change oil then hit legs, should be fun as hell, not really. I hate this whole feeling/looking flat situation I was looking at pics from 13/12 weeks out I was great looking but I know as soon as I carb up I will be massive, but I miss looking full! Posing is impacted because while I have my carbs from my intrashake in me and hit shots I look great and after I hit about callout 2 is when I start fading/flatening out something I am taking note for stage time...
I might be in negotiations with a supp company for sponsorship, I am not getting my hopes up as I have inthe past to only get the call/email sorry your not what we are looking for... We shall see where it goes till then I am just training insane!***
sunny_max
10-05-09, 3:32 am
good luck with that sponsorship bro......your workouts are still sick and it motivates the hell out of me to see you work hard......hope you get that sponsorship man good luck!!
sunny_max
10-05-09, 11:56 pm
Hey Brother I Needed Some Schedule Setup Help From You...i Can Only Workout 3 Days A Week Now And I Keep 2 Days For Cardio And Abs.....this Is What My Schedule Looks Like If You Can Look At It And Give Your 2 Cents Please?
In Every Exercise I Keep It Heavy Drop My Rep Range From 12 To 3-4
Do I Need To Deload After Sometime Give My Body Rest Or No?
Mon- Heavy Bag-2min
Skipping-2mins
Abs- 15 Reps
Thats 1 Set I Do 10 Sets
Then Finger Pushups And Knuckle Pushups
Tuesday -back And Biceps
Pullups-3xfailure
Bent Over Rows-4
Rackpulls Or Deadlift-4
Pulldowns To Back Or Dumbell Rows-4
Rope Pulloverx7's
Hypersx3 If I Did Not Do Deadlifts
Barbell Curls-4
Hammer Or Concentration Dumbell-3
Cable Curls-7's
Wednesday -- Same As Monday
Thursday----- Chest And Triceps
Incline Barbell Or Flat Barbell-5
Flat Smith Machine -4
Flat/incline Flyes-4
Cable Flyes Or Pec Deck-7's
Close Grip Bench - 4
French Press-3
Pushdowns-7's
Dipsx2
Friday--------legs And Shoulders
Squats Or Leg Press -5
Hack Or Lunges-4
Leg Extentions-7's
Sldl-4
Seated Leg Curls-3
Leg Curls-7's
Clean And Press-4
Rear Delt-3
Front Raise With Plates Or On Incline-3
Lateral Raise-7's
Dumbell Shrugs-3
Barbell Shrugs-7's
Calves
Saturday And Sunday - R And R
I Really Like Fst-7 ./..i Have Seen Good Gains With It An Di Wanan Keep Doing It For My Winter Bulk......is It A Good Routine For A Bulk Or Should I Go Back To Traditional Methods?
Wondering If You Can Suggest Me Something Or Play Around With My Schedule A Lil Please?
Bacon Boy
10-13-09, 11:12 am
Jon Baconboy LaRue 's life is eff'ed right now really bad... Transmission is dunzo and its not Jiffy Lube's fault. So now it "Mechanically Totaled", and the question comes down to still do show or not do show, if I dont it would save me, aprx $700 bucks towards the purchase of a new car...
mcbeast
10-13-09, 11:16 am
Jon Baconboy LaRue 's life is eff'ed right now really bad... Transmission is dunzo and its not Jiffy Lube's fault. So now it "Mechanically Totaled", and the question comes down to still do show or not do show, if I dont it would save me, aprx $700 bucks towards the purchase of a new car...
Theres some sacrifices we have to make bro. I know youve been prepping for this show, and im sure it means alot to you. But, where would you be without another car?