Hit it up today for the first time. It was more of a testing session with the weights and rep ranges. Next week will be more focused. Had a solid day and really felt it.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Loving this leg routine Machine. I've been pushing the reps and the weight every week. Making progress in the log book and seeing changes in the mirror. I'm keeping this up for sure. I've even applied some of the routine to some of my other lifts. Thanks man.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Loving this leg routine Machine. I've been pushing the reps and the weight every week. Making progress in the log book and seeing changes in the mirror. I'm keeping this up for sure. I've even applied some of the routine to some of my other lifts. Thanks man.
Glad to hear you are making your way with these modifications...I had every confidence you would.
Good day Machine,
I was wondering if you could give me some advice.
I was on team yellow in the Iron Contest IV, if you click the link below you can see my thread and my before and after pictures. I put on some really good size in the 12 weeks, up until week 11 my body-fat was in check, now it is up and I feel uncomfortable....
diet was:
Diet:
Meal 1: 10 whole eggs
2 cup oats (dry measure)
1 cup berries (any kind)
Meal 2: 3 scoops Real Gains, 2 scoop Ultra Whey Pro
Meal 3: 10oz protein
1.5 large sweet potato
1 cup veggie
Meal 4: 3 scoops Real Gains, 2 scoop Ultra Whey Pro
Meal 5: 10oz protein
1.5 cup brown rice (cooked)
1 cup veggie
Meal 6: 10oz protein
1.5 cup brown rice(cooked)
1 cup veggie
post workout was 2 scoops ultra whey 5g creatine, glutamine and 75 grams glucose.
I don't think I do well with all the yellow so since the contest ended I have been doing 3 whole eggs plus 7 whites, 1cup oats ans blue berries. I have cut the protein portions down to 8 oz. and have been going light carbs, more vegies, and trying to enjoy life a bit....
As for my workout, I am doing the 5/3/1 plus an arm day, and have been doing some cardio which I hadn't done before.
I feel a bit uncomfortable these last weeks, like I have gotten fat..... I remember you writing a bit about not gaining too much weight in the off season, that is why I am seeking your advice.
There are 2 links below to my threads.
Any advice is welcome, even if it is a reference to an article.
Thank you for your time
"A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda
"Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler
4 days ago I injured my shoulder. after warming up I dislocated my shoulder on my first working set of shoulder press. I lowered the weight to one of my warmup weights (half that of my first working set) and dislocated it again. So i set it again, left that rack, and finished my shoulder workout. I went to the doc afterwards and since I'm deployed there are problems 1 cant get an mri or xray to find out damage and 2 im on profile and cant do shit. basically I am an invalid because of that paper, i am authorized to ride a stationary bike. How long should I expect to be down for the count? Your thoughts? How long before I can expect to be able to press my normal weight again?
-Not one living entity on this earth is entitled to shit, work through the pain because pain means improvement.-
-The death of weakness only from the birth of destruction.-
I weigh 88kg and i want to go to 110kg in two years. I am starting my bulk with Animal M-stak. I also want to take Natural sterol complex, GH max With m-stak. With m-stak is there need of NSC and GHmax. i.e m-stak does the job and i will be wasting my money. Strength gains happens more with M-stak or NSC and ghmax?
Good day Machine,
I was wondering if you could give me some advice.
I was on team yellow in the Iron Contest IV, if you click the link below you can see my thread and my before and after pictures. I put on some really good size in the 12 weeks, up until week 11 my body-fat was in check, now it is up and I feel uncomfortable....
diet was:
Diet:
Meal 1: 10 whole eggs
2 cup oats (dry measure)
1 cup berries (any kind)
Meal 2: 3 scoops Real Gains, 2 scoop Ultra Whey Pro
Meal 3: 10oz protein
1.5 large sweet potato
1 cup veggie
Meal 4: 3 scoops Real Gains, 2 scoop Ultra Whey Pro
Meal 5: 10oz protein
1.5 cup brown rice (cooked)
1 cup veggie
Meal 6: 10oz protein
1.5 cup brown rice(cooked)
1 cup veggie
post workout was 2 scoops ultra whey 5g creatine, glutamine and 75 grams glucose.
I don't think I do well with all the yellow so since the contest ended I have been doing 3 whole eggs plus 7 whites, 1cup oats ans blue berries. I have cut the protein portions down to 8 oz. and have been going light carbs, more vegies, and trying to enjoy life a bit....
As for my workout, I am doing the 5/3/1 plus an arm day, and have been doing some cardio which I hadn't done before.
I feel a bit uncomfortable these last weeks, like I have gotten fat..... I remember you writing a bit about not gaining too much weight in the off season, that is why I am seeking your advice.
There are 2 links below to my threads.
Any advice is welcome, even if it is a reference to an article.
Thank you for your time
I appreciate that you included some basic information but I want to call to your attention that a calorie is a calorie is a calorie...your food choices are sound so the fact that you are feeling a little fat underscores my last statement...you will gain weight based not only on what your eating but especially how much you are eating. switch to a modified six week low rep cycle...work with your maximal working weight, a weight you can only hit 3-5 times for all power movements and no more than 8 reps for supporting movements like curls, lateral raises, leg extensions.
try this and do not change your diet at all...then we can nail a six week weigh down and see whats under there...
4 days ago I injured my shoulder. after warming up I dislocated my shoulder on my first working set of shoulder press. I lowered the weight to one of my warmup weights (half that of my first working set) and dislocated it again. So i set it again, left that rack, and finished my shoulder workout. I went to the doc afterwards and since I'm deployed there are problems 1 cant get an mri or xray to find out damage and 2 im on profile and cant do shit. basically I am an invalid because of that paper, i am authorized to ride a stationary bike. How long should I expect to be down for the count? Your thoughts? How long before I can expect to be able to press my normal weight again?
I broke my shoulder blade and detached every single ligament in the cuff while I was on active duty so I know how you feel; you must first leave it alone and apply ice 20 mins on 2o mins off for as long as you can go...be disciplined with the ice. Then download an informational pamphlet called "The Seven Minute Rotator Cuff Solution." I rehabbed mine by myself after refusing open surgery in favor of the scope...and one year later I was military pressing 405lbs. And this was after the fucking arm was dead at hip level...could not move the fucker...you must stay mentally strong and follow the guide...you are on extrememly light band work until further notice.
Expect to be laid up for at least 6 months...sorry.
I weigh 88kg and i want to go to 110kg in two years. I am starting my bulk with Animal M-stak. I also want to take Natural sterol complex, GH max With m-stak. With m-stak is there need of NSC and GHmax. i.e m-stak does the job and i will be wasting my money. Strength gains happens more with M-stak or NSC and ghmax?
Spend all of your money on quality protein like Animalmax and on HIGH quality food sources...this will take you much further than all of those "Phase II" supplements...I know this is the last thing you probably want to hear, but its the truth. In light of recent economic developments, food costs will continue to rise unabated, save your money for beef, fish, and chicken.