theotherguy
Member
Pics or it didn’t happen
MESO-Rx
Anabolic Steroids
Time for some size!
- Thread starter jJjburton
- Start date
Only way to do it
Back and Shoulders and Abs
Close Grip cable rows (to chest) (Heavy)
Low close grip cable rows(to hips) (mind muscle)
Lat pulldowns (Heavy)
Standing lat pushdowns (pump)
Smith OHP (Heavy)
Lat Raises (pump)
Lat machine (Heavy)
Shurgs (form focused)
Reverse pec dec seat lowest super set with seat highest( pump)
Shoulder machine(pump-form focused)
Abs rollouts
Ax chops
Ab machine crunches
This is way to much volume, but always how i have lifted, i obviously go lighter at the end, and heavier in the begging and then change up to accessory or form focused aka mind muscle focused or a pump. So if you look above…(in parenthesis)
So even though its high volume intensity changes. This doesnt go like this all the time. The gym is stress relieving and i was really stressed today. I an going to have to change this up in a bit, and do a new cycle of exercise technique. As i have been doing this for a couple week. Will have more of a stradegy in future.
Close Grip cable rows (to chest) (Heavy)
Low close grip cable rows(to hips) (mind muscle)
Lat pulldowns (Heavy)
Standing lat pushdowns (pump)
Smith OHP (Heavy)
Lat Raises (pump)
Lat machine (Heavy)
Shurgs (form focused)
Reverse pec dec seat lowest super set with seat highest( pump)
Shoulder machine(pump-form focused)
Abs rollouts
Ax chops
Ab machine crunches
This is way to much volume, but always how i have lifted, i obviously go lighter at the end, and heavier in the begging and then change up to accessory or form focused aka mind muscle focused or a pump. So if you look above…(in parenthesis)
So even though its high volume intensity changes. This doesnt go like this all the time. The gym is stress relieving and i was really stressed today. I an going to have to change this up in a bit, and do a new cycle of exercise technique. As i have been doing this for a couple week. Will have more of a stradegy in future.
I had a rough time getting my 4000 daily calories in the past.
What changed eating for me was a 3 month cut on 2200 calories. I swear i was thinking about food 24/7.
Since then i eat 4800 calories daily and i am still hungry all the time.
You give your digestive system a break and it will be a lot easier to eat after.
What changed eating for me was a 3 month cut on 2200 calories. I swear i was thinking about food 24/7.
Since then i eat 4800 calories daily and i am still hungry all the time.
You give your digestive system a break and it will be a lot easier to eat after.
So i have been. Getting to my 4000 cals, from 9 am to 8 pm, so i even have room to spare.
Pinned Right bicep
Legs today all over focused, but more glute and hammy
I weigh 242, i am 5-6 days into this, so tren is going to be working soon. Then will switch to bold cyp and npp when my raws get here. And hit 250 lbs.
Did alot of cardio last week, so weight is lower. Will keep up the cardio though this cycle. Doing alot of core too. I find my posture is much better
Pinned Right bicep
Legs today all over focused, but more glute and hammy
I weigh 242, i am 5-6 days into this, so tren is going to be working soon. Then will switch to bold cyp and npp when my raws get here. And hit 250 lbs.
Did alot of cardio last week, so weight is lower. Will keep up the cardio though this cycle. Doing alot of core too. I find my posture is much better
Focused on form alot, legs felt good. I did take 25 mg primateme and a cup of coffee.
Legs
Dead Lifts 5 sets-2 working sets
Straight Leg/RDL 2 sets of each 2 working
Hip Thrust rogue machine 4 sets 2 working sets
Leg press-pump high rep burn 3 sets
Leg ext-pump high rep burn 3 sets
Hammy curls-pump high rep burn 3 sets
Abductor-same
Adductor-same
Really felt good, didnt go heavy, focused on a great mind muscle connection
All sets were 6-12 reps
Legs
Dead Lifts 5 sets-2 working sets
Straight Leg/RDL 2 sets of each 2 working
Hip Thrust rogue machine 4 sets 2 working sets
Leg press-pump high rep burn 3 sets
Leg ext-pump high rep burn 3 sets
Hammy curls-pump high rep burn 3 sets
Abductor-same
Adductor-same
Really felt good, didnt go heavy, focused on a great mind muscle connection
All sets were 6-12 reps
Dam i have zero appetite, i have been eating 4000 cals and lost freakin 4 lbs. and i know its legit i will have to drop the tren dose, and i have some medicine that will increase appettite i take occasionally to sleep, it makes you hungry as hell.
Today is chest and arms. Tomorrow i am taking off.
Edit- Actually weigh 237 lbs, which is not far off from normal morning/afternoon. Only ate 1000 cals thus far, but kind of feel nauseous. I think from the coffee. So will workout today, but take tomorrow off. And focus on cooking some better yummy meals.
Today is chest and arms. Tomorrow i am taking off.
Edit- Actually weigh 237 lbs, which is not far off from normal morning/afternoon. Only ate 1000 cals thus far, but kind of feel nauseous. I think from the coffee. So will workout today, but take tomorrow off. And focus on cooking some better yummy meals.
Last edited:
i havent done arms in weeks, and i am going to have to start because the propotions are starting to look off to me.
Today did cheat and arms
Cutting down time of workout by 15 min a bit, increasing rest time a little, and going a tad heavier. Taking tomorrow off.
Chest press
Landmine press
Shoulder smith
Flys cables
Upper flys cables
Hammer chest press
Hammer shoulder press
Seated machine lateral
Seated flys
Shoulder press machine
Today did cheat and arms
Cutting down time of workout by 15 min a bit, increasing rest time a little, and going a tad heavier. Taking tomorrow off.
Chest press
Landmine press
Shoulder smith
Flys cables
Upper flys cables
Hammer chest press
Hammer shoulder press
Seated machine lateral
Seated flys
Shoulder press machine
BCBuilder
Member
Your update Pic is humbling lol.
I'm hovering around 245-250 lbs but our looks are quite different.. I wonder if muscle maturity makes the biggest difference? I'm also a couple bf% above you as well.
Anyways good thread, will be following
I'm hovering around 245-250 lbs but our looks are quite different.. I wonder if muscle maturity makes the biggest difference? I'm also a couple bf% above you as well.
Anyways good thread, will be following
Ferenor
Member
You are very huge mate I'm jealous
malfeasance
Member
Bodyfat makes the biggest difference. Just imagine if jJjburton or you showed up at 6%, how much different you would look?
Yes i am going to go for it after i hit my goal. As long as i can minimize muscle lose. Which ill read about when i cross that bridge.
Well took today off, hit my macros. Was a bum though did nothing.
I do feel down when i dont lift, but i will get back to it tomorrow, that means i can lift 6 days straight! Until next off day. Going to try a tai chi class on my off day. And maybe try a new class of something to see what its like on my off day. But nothing strenuous.
I do feel down when i dont lift, but i will get back to it tomorrow, that means i can lift 6 days straight! Until next off day. Going to try a tai chi class on my off day. And maybe try a new class of something to see what its like on my off day. But nothing strenuous.
malfeasance
Member
Get that fear out of your head.
That silly fear is the number one reason why most guys don't look as good as they should.
Listen, please.
Three things will hold onto muscle for you.
1. High Protein
2. Drugs
3. Training
All three signal your body to hold on to muscle even in a calorie deficit. The body cannot ignore all signals three together.
How do you think these guys step onto the Olympia open class stage so huge, and yet with so little bodyfat?
Here is another little secret - when you bounce back after dropping to extremely low bodyfat, such as a contest prep, I don't mean, hey I got down to 11%, I am talking about, hey, I am lean, but I don't see a Christmas Tree in my back double biceps photos, so I am going to drop another 12 pounds . . .
Anyway, when it comes time to start increasing calories again, you will have some of the best gains of your life. It will feel like everything is working better and the weight is going where it should, if that makes sense.
I believe you and will be doing this for sure.
So your saying to do a real cut, slowly decreasing calorie deficit as weight falls off?
Getting to single digit bf?
So if my protein is 330 now what should i keep protein at for cut? For high protein
malfeasance
Member
I think 330 is great. If you are getting a lot of it from beef and whole eggs with yolks and peanut butter and stuff, though, well, LOL!, that is probably not going to continue very long, due to the high fat content (9 calories per gram!)
My fat is at 110
My macros at the moment are
350 protein
400 carbs
111 fats
4000 cals
I weigh my food and hit the macros everyday, maybe 1-2 days the carbs are higher so i adjust fats lower, the most my fats gone over is 10 g.
Edit- So if my carbs are 50 grams higher one day, i will make sure to equate the fats to still equal 4000 cals. Always hit 350 protein. I use 120 grams from protein shake, on days i struggle eating, but i will eat chicken, ground beed, and sometimes cheese from a slice of pizza once in a while.
But i know for a cut, there will be strict clean. Which is easier for me.
Pinned left glute today
Did back and shoulders
3 rows exercises
3 lats exercises
3 shoulders exercises
Tomorrow i think legs, if i feel good, if not chest and arms
Did back and shoulders
3 rows exercises
3 lats exercises
3 shoulders exercises
Tomorrow i think legs, if i feel good, if not chest and arms
Last pins, delts, left glute, right bicep,
Today left bicep
Tomorrow right glute
Today left bicep
Tomorrow right glute
