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MrMuscles22
01-13-13, 3:54 pm
What up everyone? It's been a few years since I've been active on here, but I am returning for action and am working with the best coach in Akron, OH. We are shooting for a show for September 2013. Currently I am weighing in at 360-365 and he thinks I can step in stage at a peeled 250-260lbs. Diet as of right now is carb cycling 3 days low 1 day high. We have it split into 3 week splits and he adjust diet based on results. Cardio is only at 20min 3 days/week now in an interval style (1min high, 1 min low). I'll post the diet up a little later, but basically my protein sources are eggs, chicken, lean beef, turkey, fish, and whey and my carb sources are yams, oats, and rice.

Training is pretty basic and I use a lot of Dorian Yates HIT principles. I'll post them daily, but my split looks like this.

Monday- Chest, Bi's, Calves
Tuesday and Wednesday- off
Thursday- Delts, Triceps
Saturday- Legs, Calves
Sunday- Back, Traps

Yesterday (1/12/13) I hit up The Body Builders, Inc with Big C and his buddy Zac and trained Legs

Leg Extensions: 5x12-15
Hack Squats: 4x5-15
Power Squats: 4x5-15
Standing Leg Curls: 3x15
Lying Leg Curls: 4x15
45 degree Calf Raises: 4x15
Seated Calf Raises: 4x15

I didn't train today, but will be back at The Body Builders, Inc tomorrow night to check in with my coach and train chest and bi's.

MrMuscles22
01-13-13, 6:49 pm
Here is my current diet plan.

3 week phase

3 days low
1 day High / 1 Cup Carbs at first 5 meals, none at last meal.


Meal 1 - 6:00 am
8 Oz beef
3 eggs 1 yolk
1/2 cup oats


Meal 2 – 9:00 am
10 oz chicken
2 cup green veg.

Meal 3 – 12:00 pm
10 oz Lean meat
2 cups Veg

Meal 4 – 2:30 pm
10 oz Chicken
1/2 cup Carbs

Meal 5 – 5:00 pm
Pre workout pro shake

8:00 Post workout
1/2 cup Carbs
2 scoops Pro shake

Meal 6 – 9:00 pm
8 oz lean meat
3 eggs 1 yolk
1 cup Veg

mritter3
01-13-13, 6:59 pm
Yes sir yes sir...welcome back brother I'm in!! Subbed

MrMuscles22
01-13-13, 7:21 pm
Yes sir yes sir...welcome back brother I'm in!! Subbed

Thanks bro. Good to be back!

deanna7272
01-13-13, 7:52 pm
I'm in also... Ohhh, I know ya haven't been slacking, esp with Big C by your side!!! Glad to have ya back Brad...

MrMuscles22
01-14-13, 12:28 am
I'm in also... Ohhh, I know ya haven't been slacking, esp with Big C by your side!!! Glad to have ya back Brad...

Thanks Dee! It's great having Big C living 20min away now. I haven't had a good training partner since I was in high school, so definitely great.

MrMuscles22
01-14-13, 8:08 pm
Hit up The Body Builders, Inc tonight to meet up with my coach and hit some chest, biceps, and calves. This is going to be short and sweet since I'm doing this from my phone.

Flat Barbell Bench Press: 4x 15,15,12,10
Hammer Strength Incline Press: 3x 15,12,12>8>8 (drop sets)
High Cable Crossovers: 3x 12-15
Pec-deck: 3x12-15
Alt DB Curls: 3x12
1-arm DB Preacher Curls: 2x 12
45 degree Calf Raises: 3x 15
Seated Calf Raises: 3x 15

Sick pump in my delts during this session. So bad it actually hurt, but in a great way!

C.Coronato
01-15-13, 10:30 am
260 on stage! Damn homie!! Welcome back.

Universal Rep
01-15-13, 10:38 am
What up everyone? It's been a few years since I've been active on here, but I am returning for action and am working with the best coach in Akron, OH. We are shooting for a show for September 2013. Currently I am weighing in at 360-365 and he thinks I can step in stage at a peeled 250-260lbs. Diet as of right now is carb cycling 3 days low 1 day high. We have it split into 3 week splits and he adjust diet based on results. Cardio is only at 20min 3 days/week now in an interval style (1min high, 1 min low). I'll post the diet up a little later, but basically my protein sources are eggs, chicken, lean beef, turkey, fish, and whey and my carb sources are yams, oats, and rice.

Training is pretty basic and I use a lot of Dorian Yates HIT principles. I'll post them daily, but my split looks like this.

Monday- Chest, Bi's, Calves
Tuesday and Wednesday- off
Thursday- Delts, Triceps
Saturday- Legs, Calves
Sunday- Back, Traps

Yesterday (1/12/13) I hit up The Body Builders, Inc with Big C and his buddy Zac and trained Legs

Leg Extensions: 5x12-15
Hack Squats: 4x5-15
Power Squats: 4x5-15
Standing Leg Curls: 3x15
Lying Leg Curls: 4x15
45 degree Calf Raises: 4x15
Seated Calf Raises: 4x15

I didn't train today, but will be back at The Body Builders, Inc tomorrow night to check in with my coach and train chest and bi's.

Bodybuilders Gym, eh? Can ya post up pics of ur progress and the gym brotha? I hear good things about this place...

Firefist
01-15-13, 11:42 am
the big man is back. you or big c gotta hit me up for the next bodybuilders session, im game

Mr. Dead
01-15-13, 11:43 am
Do it up...!!!

MrMuscles22
01-15-13, 8:40 pm
260 on stage! Damn homie!! Welcome back.

Thanks bro. Good to be back!


Bodybuilders Gym, eh? Can ya post up pics of ur progress and the gym brotha? I hear good things about this place...

I will definitely post some progress pics along the way and I will post some pics of Body Builders too. Everything you hear about that place is 1000% truth. One of the most hardcore gyms in the country. Funny thing about is, I lived in Akron for 9 years before I even heard of it. It sits back off the road behind an other building and only people who are hardcore into bodybuilding and powerlifting know about it. If you guys hit it up in March, I can guarantee it will be worth the trip!


the big man is back. you or big c gotta hit me up for the next bodybuilders session, im game

Thanks my man. We train there pretty frequently, so anytime bro! You're always welcome to train with us!


Do it up...!!!

Thanks Dead! Definitely ready to do it up!

Big C
01-15-13, 10:08 pm
Bodybuilders Gym, eh? Can ya post up pics of ur progress and the gym brotha? I hear good things about this place...

Some pics on the home site: http://www.thebodybuildersgym.com/default.asp

Keep up the good work brother I miss the hardcore atmosphere through the week when I have to train local, already got a warning for being too loud? LOL. See ya soon bro.

MrMuscles22
01-16-13, 10:32 pm
Some pics on the home site: http://www.thebodybuildersgym.com/default.asp

Keep up the good work brother I miss the hardcore atmosphere through the week when I have to train local, already got a warning for being too loud? LOL. See ya soon bro.

Thanks broseph!!! Training legs there on Saturday if you're down?

MrMuscles22
01-16-13, 10:37 pm
I usually don't train on Wednesdays, but I missed back on Sunday so I hit it up today.

Wide Lat Pulldowns: 4x12-15
Close-grip Pulldowns: 3x12
Hammer Strength Low Row: 3x12-15
Hammer Strength High Row: 3x15
Stiff-Arm Pulldowns: 3x15
Seated Rows to Chest: 2x15
DB Shrugs: 2x15

MrMuscles22
01-17-13, 9:08 pm
Missed a few meals during the day today and I was feeling that in my session, but still had a sick pump and weights were strong.

DB Lateral Raises: 3x12
Machine Military Press: 3x12-15
Icarian Standing Lateral Raise Machine: 3x15,12,12>max>max>max>max (last set was a drop set and each drop consisted of max reps plus max partials after full rep failure)
Reverse Pec-Deck: 3x15
Icarian Standing 1-Arm Frontal Raises: 3x15

Kowboy
01-17-13, 9:34 pm
Welcome back, I am new since you left but very impressive bio. Looking forward to seeing ya at the Arnold or any ABC's.

MrMuscles22
01-17-13, 10:28 pm
Welcome back, I am new since you left but very impressive bio. Looking forward to seeing ya at the Arnold or any ABC's.

Thanks for the follow bro. Glad to have you on board. I will be at the Arnold for sure on Saturday and you're ALWAYS welcome to come to any Akron/Canton ABC's when we have them. We haven't had an official session in a few years, but Big C and I plan on getting some together soon. I'm in Columbus at least once/month, so if you ever wanna train we can work something out. My email is bb181911@ohio.edu or you can add me on Facebook if you're on there.

MrMuscles22
01-17-13, 10:44 pm
Welcome back, I am new since you left but very impressive bio. Looking forward to seeing ya at the Arnold or any ABC's.

I didn't know that was you Mark! We have been friends on Facebook for quite some time lol

Firefist
01-18-13, 12:20 am
The big man is back and he is killin it!!! Thats alot of volume for sure

MrMuscles22
01-20-13, 3:02 pm
The big man is back and he is killin it!!! Thats alot of volume for sure

Thanks bro! You gonna be at the Arnold this year?

MrMuscles22
01-20-13, 3:07 pm
Smashed some back today. I took off from legs yesterday due to these huge knots in my upper quads that hurt like hell. Give them some time to heal up and kill them on this week sometime.

Close Grip Lat Pulldowns: 3x15,12,12- 160,210,210lbs
1-Arm Hammer Strength Low Rows: 3x15,12,10- 4pps, 4pps+25, 5pps
Standing T-Bar Rows: 3x15,12,12- 3 plates, 4 plates, 4 plates
Wide-Grip Lat Pulldowns: 3x12- 160lbs
Rope Stiff-Arm Pulldowns: 3x15- 100lbs

Cardio: 20min Dreadmill, 2.7mph, 10% incline, 400 cal burnt

Abs:
Crunches: 2x20
Oblique Crunches: 2x20*
Leg Raises: 2x20

Kowboy
01-20-13, 5:02 pm
Look good, gotta love the incline on the treadmill. I am hitting it at 0600 every day until my comp to try and make weight.

MrMuscles22
01-20-13, 6:33 pm
Look good, gotta love the incline on the treadmill. I am hitting it at 0600 every day until my comp to try and make weight.

I hate hate HATE cardio!!! how much weight do you need to cut?

Firefist
01-20-13, 8:38 pm
Thanks bro! You gonna be at the Arnold this year?

you can bet on it homie

MrMuscles22
01-20-13, 8:59 pm
you can bet on it homie

Nice. I'll be down Saturday morning. I haven't seen everyone in so long and I am looking forward to it!

Firefist
01-20-13, 9:14 pm
Nice. I'll be down Saturday morning. I haven't seen everyone in so long and I am looking forward to it!

definitely brother. we should also get one or two sessions in before the cage.

mritter3
01-20-13, 10:07 pm
Killer back session brad! Strong!

MrMuscles22
01-21-13, 6:59 pm
definitely brother. we should also get one or two sessions in before the cage.

I'm down any time man. Let me or C know when is good for you and we will make it happen.


Killer back session brad! Strong!

Thanks bro!

MrMuscles22
01-21-13, 7:04 pm
SICK chest session tonight.

Flat Barbell Bench Press: 4x-15,15,10,5- 135, 225, 315, 365lbs
Hammer Strength Incline Press: 3x12,10,10>max>max>max>max- 3pps, 3pps+25lbs, 4pps>3pps>2pps>1pps (>= drop sets)
High Cable Crossovers: 3x12,12,12>max>max>max>max- 90,90,90>70>50>30lbs
DB Incline Flyes: 2x12- 85lbs
Pec-Deck: 2x12- 165lbs
Flat Machine Bench Press: 1x15- 200lbs

That was all I had time to get in tonight and I could barely put my jacket on to leave.

MrMuscles22
01-22-13, 8:16 pm
I haven't had any progress shots done yet, but this one is a shitty self photo I took last night with my phone. Shows the mass quite well and it is time to trim it down and get peeled!

http://imagecdn.bodybuilding.com/img/user_images/growable/2013/01/22/54044/progresspic/nvQfqFsRJVZEMthioXgFTnGZgDfwUoeehhqp.jpg

MrMuscles22
01-23-13, 10:48 pm
DB Lateral Raises: 3x15,12,12- 35,45,55lbs
Machine Military Press: 3x15,15,15- 170,200,200lbs
Icarian Standing Machine Lateral Raises: 3x12,12,10>10>8>10>10- 100,100,100>70>50>30>20 (after each set, i did max partial reps to failure)
Reverse Pec-Deck: 3x15- 150lbs
DB Bent Lateral Raises: 2x12- 45lbs
Rope Pressdowns: 3x20,15,14- 120,150,150lbs
V-Bar Incline Overhead Tricep Extensions: 3x15- 90,100,100lbs
1-Arm Reverse Grip Tricep Pressdowns: 3x15- 50lbs

I had such a pump after this session I couldn't put my jacket on to leave the gym and I still can't lift my arms.

MrMuscles22
01-24-13, 9:20 pm
i usually train legs on Saturday but I have class all day Saturday in Columbus so I won't be home so I hit them tonight.

45-Degree Leg Press: 6x10-20- Started at 4 plates and worked my way up to 22 plates for the final set
Hack Squats: 3x15,15,12- 1pps, 2pps, 3pps (focused on going as deep as the machine would let me)
Leg Extenstions: 4x15,15,12,10- 150,195,210,225lbs
Lying Leg Curls: 3x15- 110lbs
Standing Leg Curls: 3x15- 70lbs

MrMuscles22
01-26-13, 8:14 pm
Today was just a late cardio and calves day since I trained legs earlier this week.

Cardio: 30min Dreadmill, 10% incline, 2.7mph, 581 calories burnt

Calves:
Angled Calf Raises Machine: 4x12-15
Seated Calf Raises: 4x15

Tomorrow will be back and traps!

Weight still hanging out at the 358-360lb range, but noticeably leaner through the waist and face. I spoke with my trainer the other day and he said stick to the plan. As of today I am 34 weeks out (9/21/13) from the 2013 NPC Ohio State/Great Lakes Grand Prix in Columbus, OH, so plenty of time to diet down long and slow without sacrificing a ton of muscle. After the Arnold, we are revamping the diet more and have a goal of 3lbs/week fat loss which would put me at my goal weight of 250-260lbs.

More to come!!!

MrMuscles22
01-27-13, 2:13 pm
Holy back session today!!! Shows are won from the back they say.

Wide Lat Pulldowns: 3x15,12,12- 130,195,225lbs
1-Arm Hammer Strength Low Rows: 3x12-15- 5pps (maxed the machine out. I'm going to get some steel pipe to extend the bar bc I could have done 2 more pps)
T-Bar Rows: 3x12,10,10- 4 plates, 5 plates, 5 plates
Close-Grip Lat Pulldowns: 3x12- 160,190, 205lbs
Rope Stiff-Arm Pulldowns: 3x15- 110lbs
Machine Shrugs: 3x15- 275, 300, 300lbs

Beyond spent after this session and had the sickest pump in my lats!!!

MrMuscles22
01-28-13, 7:52 pm
Smith Machine Incline Press: 4x20,15,10,6- 135,225,315,365lbs
Hammer Strength Incline Press: 3x10-12- 4pps, 3pps, 3pps (felt a tweek in the left elbow, so dropped it a plate)
Pec-Deck: 3x15- 165lbs
DB Curls: 3x12- 40lbs (10sec rest)
DB Hammer Curls: 3x12- 40lbs (10sec rest)
Machine Preacher Curls: 3x12,12,15- 80,80,60lbs (10sec rest)

MrMuscles22
01-30-13, 6:32 pm
This oic was taken last Thursday gym at the gym. I was 34 weeks out then and was weighing in at 360-365lbs. I will be 33 weeks out as of this coming Saturday.

http://bodyspace.bodybuilding.com/img/user_images/growable/2013/01/30/54044/profilepic/xgwGpqZpQktpTJTHzEfTUkocxsOKsKQzPymV.jpg

MrMuscles22
01-31-13, 1:46 pm
DB Lateral Raises: 4x15,15,12,10- 25,30,50,55lbs
Machine Military Press: 3x15,12,12- 120,190,190lbs (whole stack)
Icarian Standing Machine Lateral Raises: 2x12,12>12>12>12- 100,100>70>40>20 (last set was drop set of max reps and max partials)
Reverse Pec-Deck: 3x12-15- 150lbs
EZ-Bar Pressdowns: 3x15- 150lbs (whole stack)
EZ-Bar Standing Overhead Extensions: 3x15- 150lbs (whole stack)
Rope Pressdowns: 3x15- 100lbs

MrMuscles22
02-03-13, 5:21 pm
Today's back workout was a killer and I actually blacked out during a set and had to lay down for a few minutes to gather myself before killing the rest of it. First time that has ever happened and now I know what Kai Greene is talking about.

Wide Lat Pulldowns: 3x15,12,12>8>8>10- 135,225,225>205>190>135lbs (> = drop sets)
Machine Pullovers: 3x20,12,12- 100,150,150lbs
1-Arm Hammer Strength Low Rows: 3x12- 5pps
T-Bar Rows: 3x12- 3 plates, 3 plates, 2 plates (had to drop it a plate bc my back had such a pump I couldn't get a full contraction)
Stiff-Arm Pulldowns: 3x15- 100lbs
Machine Shrugs: 3x15- 320lbs (whole stack)

I wanted to do some cardio afterwards, but my back had such a pump it was cramping up on me as I was walking.

Abs
Leg Raises: 3x20
Basic Oblique Crunches: 2x20*
Raised Leg Oblique Crunches: 2x20*

MrMuscles22
02-04-13, 10:14 pm
Hit a new PR on flat bench tonight!!!

Flat Bench Press: 5x15,12,12,12,4- 135,135,225,315,385lbs PR on last set!!!!
Hammer Strength Incline Press: 3x12- 3PPS
Pec-Deck: 3x12- 180lbs

And I was SMOKED after this and had a KILLER pump for such a low volume session!

C.Coronato
02-05-13, 8:54 am
Looking HUGE homie. Keep grinding!

MrMuscles22
02-06-13, 6:27 pm
Looking HUGE homie. Keep grinding!

Thanks broseph! Lots more good shit coming over the next couple months! Stepping the diet up to a whole new level right after the Arnold.

Firefist
02-06-13, 8:20 pm
Nice chest day man. Any idea what youre gonna be hitting up at the bodybuilders ABC?

MrMuscles22
02-07-13, 5:47 pm
Nice chest day man. Any idea what youre gonna be hitting up at the bodybuilders ABC?

I really don't know yet since I don't usually train on Tuesdays, but more than likely it will be shoulders and triceps. How about you?

MrMuscles22
02-17-13, 4:36 pm
Sorry guys, I was out of commission for the past almost 2 weeks due to the flu. Was back in action today and damn did I feel it. Strength was still good and I lost 4lbs since last week. I had to meet Jerry this morning and didn't get any food in my system before I trained which explains the lack of pump I had, but strength was still good.

Lat Pulldowns (wide): 4x15,12,12,12- 130,185,210,210lbs
T-Bar Rows: 3x12-15 - 4plates
1-Arm Hammer Strength Low Rows: 2x12- 4pps,5pps
Stiff-Arm Pulldowns: 3x15- 110lbs
Rope Rows to the Face: 3x15- 110lbs

Cardio: 10min Dreadmill 220 calories burnt, 2.7mph, 12% incline (I wanted to do at least 20min but I was coughing my lungs out)

Flash419
02-17-13, 7:03 pm
Wow bro... just found your thread...

WELCOME BACK!!

Big C
02-17-13, 7:37 pm
Glad yer back on track bro...I had that upper respiratory crap for a week and it knocked me down and then some. Took one day off work but I really shoulda took more till i was back up and running. See you at BBers next week big man.

MrMuscles22
02-17-13, 8:33 pm
Wow bro... just found your thread...

WELCOME BACK!!

Welcome aboard Jeff! You coming down for BB'ers next Tuesday????


Glad yer back on track bro...I had that upper respiratory crap for a week and it knocked me down and then some. Took one day off work but I really shoulda took more till i was back up and running. See you at BBers next week big man.

Thanks bro. That flu kicked my ass for sure. Had no appetite at all and wanted to sleep constantly, but I got some antibiotics last week which I finished up today and am feeling 90% normal again finally. I'm pumped for the BB'ers session for sure dude! See ya then bro!