Back To the Stage

[ChrisTuttle]

just got back from 4 days in Aurba. I was able to hit the gym once (and it was more like cardio than lifting), tried to stick to a decent diet while i was there - they had a ton of fresh fish which i had for most of my meals, but admittedly i didnt eat nearly enough while i was there - just tried to keep eveything in check. Enjoyed some time away with the fiancee doing nothing but sitting on the beach and by the pool - was a much needed break from life, and the gym. Got back on Wednesday and have hit legs, back and arms so far. Feeling good to be back - a tad "empty" the first few days, but getting food down now and getting some "pop" back. I am the "smallest" i have been in probably 9 years according to the scale, but am in pretty decent shape. Talked to my trainer last night and we are going to start adding some size back on slowly - keeping things in check, but upping the food. Im excited to get growing again.

Dude you will bounce back! I know the feeling! You are right! Time away with the people who are most important to us def trumps bodybuilding!

What gyms do you recommend there? I am going for 9 days for my honey moon in Dec!

[J.Halladay]

been getting some more food down, training has been great, up about 10 lbs in the last 3 weeks. Backing off on the food a tad to level out, make sure i can hold this weight consistently, then going to push it again. Currently hanging out about 233ish. Feeling strong and more importantly, my stomach is holding up pretty well pushing more food which has always been an issue - thats why i want to back off it a tad, make sure i dont overdo it, then do another small push. only looking to put on another few lbs, keep it tight, and add quality size. 2018 is going to be a crazy year, we will see if i can squeeze a show in there at some point :)

[ChrisTuttle]

been getting some more food down, training has been great, up about 10 lbs in the last 3 weeks. Backing off on the food a tad to level out, make sure i can hold this weight consistently, then going to push it again. Currently hanging out about 233ish. Feeling strong and more importantly, my stomach is holding up pretty well pushing more food which has always been an issue - thats why i want to back off it a tad, make sure i dont overdo it, then do another small push. only looking to put on another few lbs, keep it tight, and add quality size. 2018 is going to be a crazy year, we will see if i can squeeze a show in there at some point :)

I like it! I have learned that too! Force feeding your body just does not work and in most people backfires.

[J.Halladay]

I like it! I have learned that too! Force feeding your body just does not work and in most people backfires.

Exactly! AM weight this morning was 234 - so far so good!

[J.Halladay]

Cable row - lets of 10 working weight until 10 is very hard, then 3 sets

Prone Shrugs - 3 x 10

Face Pulls - 3 x 12

Dumbell pullovers - 3 x 10

Deadstop dumbell rows - 3 x 10

Dumbell shrugs 3 x 12 with 3 sec holds

Banded Hypers - 3 x failure

[J.Halladay]

ez bar curl - 3 x 15 for warm ups, then 10 reps with 10 seconds rest x 5

hammer curls - 10 reps, 10 sec rest x 5

ex bar preacher curl - 3 x 10 3 sec eccentric

tri - set x 3 rounds:

rope pushdowns x 15
dips between benches x failure
db kickbacks x 8

Superset (2 rounds):

Skuullcrushers x 10 reps
seated overhead db ext x 8

[J.Halladay]

laying curls - 4 x 10 suerset with walking lunges x failure

high and wide leg press - start with 2 plates per side, add 1 plate per side until cant get 8 reps

leg ext superset with adductors - 3 x 15

front and back lat pulldowns (10 front, 10 back) x 3

pullover machine: 3 x failure

cable rows 3 x 12

[J.Halladay]

Machine Shoulder press - work the rack - start light, take small jumps until cant get 8 reps

DB swings - 60 reps, cut weight in half, 30 reps, cut weight in half 15 reps (1 set)

Shrugs - 3x15 with 3 sec squeeze

side laterals 3x15

dips - 3 x 15

single arm tri ext - 3 x 15

tri pushdowns - 3 x 15

[ChrisTuttle]

Exactly! AM weight this morning was 234 - so far so good!

Awesome! I know that is a lean 234 as well!

[J.Halladay]

Awesome! I know that is a lean 234 as well!

not as lean as i would like it, but isnt that how it always is?! hahaha

[J.Halladay]

adductor machine - 3 x 15

standing let curls 3x12, 4th set x 10 + 10 partials from the top, 10 partials from the middle, 10 partials from the bottom

Barbell squats - sets of 8 adding weight until you cant get 8

front squats - 3 x 12 after 2 warm up sets

leg ext - 3 x 10 + 8 partials from the bottom

stiff leg deads - 3 x 8

[J.Halladay]

incline dumbell press - sets of 8 until cant get 8

incline barbell - sets of 12 until cant get 12

barbell bench - 4 x 6

stretch push ups - 2 x failure

heavy side laterals (partials) - 4 x 35

reverse peck deck - 3x15

6 ways - 3 x 10

[J.Halladay]

face pulls - 3 x 10

chest supported row - 3 x 8

dumbell pullovers - 3 x 10

single arm supinated pulldown - 3 x 10

rack pulls - 3 x 6

barbell shugs - 3 x 12 with 1 sec hold

banded hypers - 3 x 20

[J.Halladay]

Hammer curls superset with rope pushdowns - 4 rounds - (8 on hammer curls, 15 on rope pushdowns)

barbell curls superset with machine dips - - 4 rounds - 8 reps on curls with 3 second decent and 15 on machine dips

ez bar preacher curls supeset with dumbell lying ext - 4 rounds - 6 on curls, 10 on lying exts

intra set stretching- 15 second hard bi and tri stretch after each set on 3rd super set

[ChrisTuttle]

1 week bulk, 4 week cut for USAs - here is my diet this week, its absurd....

Meal 1:
12oz Whites (drink or cook)
3 Whole Eggs
1/3c cream of rice
1 Bagel


Meal 2:
10oz lean protein
1c Jasmine Rice OR 8oz Red potato

Meal 3:
10oz lean red meat
1c Jasmine Rice OR 8oz red potato


Meal 4:
8oz lean protein source
3/4c Cream of rice OR 2c Jasmine rice


IMMEDIATE PRE—3 RKT’s + 1 Poptart Pastry

Intra- 2 scoops Carb Plus + 5g Leucine

***TRAIN PLUS 20 mins HIIT CARDIO (10 rower/10 stairs)

PWO:
8oz lean protein OR 16oz whites
1 DD Muffin + 12oz Red Potato


Meal 5:
10oz Flank Steak
1.5c Jasmine rice


Meal 6:
16oz whites
1c Oatmeal

How does your GI handles the muffins and sugary stuff? Or even oatmeal? I assume fine since that is what you are eating AHHAH

[Aggression]

Now that's a diet ^^. If anyone is looking for "how it's done", look no further than this^. No secrets. Just a massive amount of quality food.

[ChrisTuttle]

Now that's a diet ^^. If anyone is looking for "how it's done", look no further than this^. No secrets. Just a massive amount of quality food.

Yes with consistency day in an day out for months!!!!!!!!!

[Aggression]

Yes with consistency day in an day out for months!!!!!!!!!

Yup. No secret. Just monotonous eating every meal, every day, every week, every month.

[ChrisTuttle]

Yup. No secret. Just monotonous eating every meal, every day, every week, every month.

uEHK1nsr

Yup! All about discipline and noting really to do with motivation.