New to the game.

[evarthecaveman]

Did the arm day today. Fucking pump..

Barbell curls
Barx20
65x20
95 3x10
135x5 slow neg
Hammer curl
50-8 each arm
60-8 each arm
80 4 each arm
Drop to 40 to failure
Machine curl 2 variations 4 sets each
Cable curls 7 sets 20-30 sec rest
Drop set all the way down to finish
Dips 5 sets
One arm push downs 4 sets
Close grip bench 3 sets
Incline skull crushers 4 sets
Vbar push downs 7 sets
Finish drop set so the way down

 

[Max_J]

amazing leg, bro , what's the special tips ?

 

[evarthecaveman]

Back day
Pulldowns
160-20
240 4x8-10
Dumbell rows
130 2x8 each arm
150 3x6 each arm pr
Rack pulls
225-10
315-10
405 2x8
2 seated cable row super sets
Stiff arm pulldowns/wide pulldown 2 sets.
Might not seem like a lot but those Dumbell rows and rack pulls fucking killed me.

 

[rigs03]

Glad you liked that arm day man. I actually hit chest the day after and now my chest is sore as hell because my tris were basically already fried. Good shit.

I loved rack pulls when I was doing them but then fucked my back up pretty bad on them. Do you wear a belt for them? About what height do you pull from?

 

[evarthecaveman]

Glad you liked that arm day man. I actually hit chest the day after and now my chest is sore as hell because my tris were basically already fried. Good shit.

I loved rack pulls when I was doing them but then fucked my back up pretty bad on them. Do you wear a belt for them? About what height do you pull from?

Hahaha I did arms after chest so close grip and everything killed me.

I LOVE rackpulls. No belt. I put the racks about 1 inch below my knee cap. I used to rack pull 600 when I did them very frequently but I got off my grind and just started doing them again. I can pull 5 plates for 8-10 fresh. I love how they make my upper back feel the next day. And they make my traps explode

 

[rigs03]

Hell yeah. That just got me pumped to try them again lol. I probably just really need to watch some more videos on form so that doesn't happen again- I kind of just dove right into them last time.

 

[evarthecaveman]

Hit some chest today
Flat bench
135-20
225-15
315-8
225-20
Incline smith 3 plates 3 sets 8-10
Incline hammer strength 5 sec going up and down 2 plates 3 sets.
Cross overs/dips
Chest press/push-ups
Pretty good lift today. Needing to up cals not sure if I want to up protei carbs or fats

 

[rigs03]

What are your current macros and weight ?

 

[evarthecaveman]

What are your current macros and weight ?

Weight is 250 macros are on and off I shoot for 400 protein 800 carb 100 fat

 

[rigs03]

Weight is 250 macros are on and off I shoot for 400 protein 800 carb 100 fat

I would say you could definitely up the fats then, just keep them healthy fats. Up to .5g/lb is usually what I use for my upper limit.

I guess it also depends on what your take on protein is, considering guys preach anywhere from .82 to 2g/lb. you're between 1.5 and 1.75 which I think is a good happy medium and probably overkill if anything - that's what I'm hitting too these days. You could always up a little more to hit closer to 1.75 (~440g).

Edit: I know you probably know most of this shit.. Obviously no 100% correct answer, I'm just thinking out loud haha

 

[evarthecaveman]

I would say you could definitely up the fats then, just keep them healthy fats. Up to .5g/lb is usually what I use for my upper limit.

I guess it also depends on what your take on protein is, considering guys preach anywhere from .82 to 2g/lb. you're between 1.5 and 1.75 which I think is a good happy medium and probably overkill if anything - that's what I'm hitting too these days. You could always up a little more to hit closer to 1.75 (~440g).

Edit: I know you probably know most of this shit.. Obviously no 100% correct answer, I'm just thinking out loud haha

Healthy fats are so boring hahaha. I'm thinking fats though too. Maybe some olive oil to my shakes or something. I'm really wanting to shoot for a 425 bench by January.

 

[rigs03]

Healthy fats are so boring hahaha. I'm thinking fats though too. Maybe some olive oil to my shakes or something. I'm really wanting to shoot for a 425 bench by January.

Lol You know I'm all about iifym. But when I get up that many calories I at least try to keep it somewhat clean. Keyword try lol. Obviously sometimes it's hard when you get up to that many cals. When I'm cutting and in a deficit then it's anything goes! Olive oil is a damn easy way to get those cals in. Pb too. Anything we can fit into that damn blender!!

 

[evarthecaveman]

Lol You know I'm all about iifym. But when I get up that many calories I at least try to keep it somewhat clean. Keyword try lol. Obviously sometimes it's hard when you get up to that many cals. When I'm cutting and in a deficit then it's anything goes! Olive oil is a damn easy way to get those cals in. Pb too. Anything we can fit into that damn blender!!

I've been on a Raman noodle grind lately. Been eating 6 packs a day lol lots of carbs and a good change from rice and potatoes. I fuckin love iifym.

 

[evarthecaveman]

Military press
Bar 20
95 20
135 15
185 3x10
225x5
Plate raises
45 5x20
Latteral raises 3 sets 45 lbs 8-12
Seated raises 20 lb 3 sets
Cable raises 4 sets
Rear delt flys 40 lbs 4 sets 20
Full Dumbell Latterals 20 lbs 3 sets
Seated machine press 3 sets.
The ump was real. I'm getting a little soft but the weight is heavier then ever and I'm stronger then ever. Idk if I should keep bulking or start cutting

 

[crossfitisgay]

keep up the pics and vids yo

 

[evarthecaveman]

keep up the pics and vids yo

Alright bro. Gym just got 150s ima try to db press them soon

 

[jaymaximus]

Idk if I should keep bulking or start cutting

The answer is ALWAYS bulking
But thats coming from a naturally skinny guy

 

[evarthecaveman]

The answer is ALWAYS bulking
But thats coming from a naturally skinny guy

I'm naturally fat as shit lol. The belly gains are getting real.

 

[jaymaximus]

I'm naturally fat as shit lol. The belly gains are getting real.

Lmao. I feel you there bro. I guess Ive never cared much because I lose so easily. Thats why I do no cardio at all when bulking. When I "cut" I keep cals the same and just add in cardio and any fat melts away (but I dont cut often).
You know your body best though.

 

[evarthecaveman]

Lmao. I feel you there bro. I guess Ive never cared much because I lose so easily. Thats why I do no cardio at all when bulking. When I "cut" I keep cals the same and just add in cardio and any fat melts away (but I dont cut often).
You know your body best though.

I cut extremely easily to and this is the first time I've broke 250 and I'm leaner then I felt at 240. Ima ride it through till 260 or 70 not sure yet.