Time for some size!

[jJjburton]

I am starting to study in order to become CsCs strength and conditioning certified. I have one personal training cert now, . in 3 months i will hopefully finally have my undergrad in Exercise Science.

so i will have 2 training certs and my degree in exercise science.

then focusing on my masters for physical therapy. But in the mean time will do strength and conditioning and personal training.

 

[jJjburton]

9/2

CHEST

Bench
135x 10
135x 10
205x12
205x12
225x10
225x10
225x10
135x16
135x16
135x15

Incline Hex press Dumbells
Landmine press
Barbell plate clamp press standing
Standing flys



eating is on point. I have gained up to 238. I make sure to eat 300 grams protein. Other macros as of now you just As much as i can.

 

[Flippers]

9/2

CHEST

Bench
135x 10
135x 10
205x12
205x12
225x10
225x10
225x10
135x16
135x16
135x15

Incline Hex press Dumbells
Landmine press
Barbell plate clamp press standing
Standing flys



eating is on point. I have gained up to 238. I make sure to eat 300 grams protein. Other macros as of now you just As much as i can.

Where do the 300 grams come from? Any favorite recipes you would mind sharing?
I struggle to get to 300 without getting 100ish in shakes.

 

[jJjburton]

Where do the 300 grams come from? Any favorite recipes you would mind sharing?
I struggle to get to 300 without getting 100ish in shakes.

So today was this for me

-smoothie( granola, peanut butter, fruit, yogurt) (80 grams protein)
- protein shake (60 grams)
- mac and cheese( 30 grams protein)
- protein shake (60 grams)
- chicken tortillini alfredo(60-70 grams)
Mozz cheese(20 grams)
- protein shake (40 grams)

Smoothies for me pack on cals.
protein shakes when i need more protein.

Usually i will do 1AM smoothie and then a 1 PM smoothie. Then 1 80 gram protein shake. Then 2 “real meals” of steak, or burgers, or chicken.

 

[jJjburton]

Where do the 300 grams come from? Any favorite recipes you would mind sharing?
I struggle to get to 300 without getting 100ish in shakes.

I feel your struggle its very easy for me not to eat. I can go days without eating, very easy. Smoothies are very helpful to bulk. Cause i can gulp them down. Then suffer from being so full. Lol.

Edit- smoothie

granola 1 cup
6 servings of peanut butter
1 cup greek yogurt
Fruit

This can get up there in macros. Big time

edit 2- the more watery the faster you can drink. This is key.

 

[jJjburton]

Not kidding, the past 3 weeks I have been going “ number 2” 6-7 times a day. Does this happen to anyone else. Its actually getting annoying lol. Evertime i eat, 10 minutes after i crap. I have never gone so much in my life!

 

[Blange89]

Not kidding, the past 3 weeks I have been going “ number 2” 6-7 times a day. Does this happen to anyone else. Its actually getting annoying lol. Evertime i eat, 10 minutes after i crap. I have never gone so much in my life!

Happens to me all the time at the beginning of the week

 

[jJjburton]

Today 9/3

arms and shoulders

3 bicep workouts
3 tricep workouts
3 shoulder workouts

went for a pump today.

 

[jJjburton]

9/4

Squats 10 sets of 15 reps

deadlifts 6 sets of 10

2 hour walkPM

30 min bike ride AM

 

[Silentlemon1011]

9/4

Squats 10 sets of 15 reps

deadlifts 6 sets of 10

2 hour walkPM

30 min bike ride AM

Gotta love the German Volume on squats
Always some great growth there.
But it's a truly hateful workout lol

 

[jJjburton]

Gotta love the German Volume on squats
Always some great growth there.
But it's a truly hateful workout lol

You are right about that. Jello legs when your done.

 

[Silentlemon1011]

You are right about that. Jello legs when your done.

I almost cant do that kind of volume on legs anymore.
I typically walk 15km+ on site everyday.. up and down stairs into subway stations.

I'd be a fucking cripple lol

 

[jJjburton]

I almost cant do that kind of volume on legs anymore.
I typically walk 15km+ on site everyday.. up and down stairs into subway stations.

I'd be a fucking cripple lol

Wow, yes you would be lol.

regarldess, walking that much must be pretty hard.

 

[jJjburton]

9/5

Chest

barbell bench
8x10-15
Hex dumbell press
5x12

Bench multiple press,
-from flat to shoulder and back.
1x10 reps each adjustment.

Landmine press
5x10
standing flys
3x10
Seated barbell press
3x10-12

 

[jJjburton]

Coming Up

my full home gym comes soon, with cables and everything, pec dec, lat pulldown. Etc.

so by that time i will be ready for more accessory work, for burn out sets.

barbell bench, squats, and OHP etc. is going to be a constant routine i use, as I used to focus on dumbell work, over barbell stuff.

i have always deadlifted, but never heavy squatted, usually just leg machines.

 

[jJjburton]

I hit 240 and going for 250.

i really have maybe gained 1-2 % bf. But i actually look more cut then when i started, with straitions and vascularity.

i have only been 250 at 14 Percent BF once before.


My diet has gotten much better today looked like this.


-3 cups granola
-6 table spoons Peanut Butter
-1.5 cups greek yogurt
Frozen fruit
This made 2 smoothies

-protein shake 80 grams
-1.5 grilled chicken breast
-3 slices pizza
-mozz and tomato
-40 gram protein shake

Edit- i forgot, of course end the night with 2 italian iceys.

Edit 2- i also had 2 7 inch tacos with cheeese chick and beef.

 

[jJjburton]

Today 9/7

Legs
Squats
135x10
135x15
135x15
205x10
205x12
235x10
235x10
275x10
275x10

deadlift
300x10
300x10
300x8
300x8
300x8

Landmine press
3x10

 

[Silentlemon1011]

German Volume on squats followed up with Volume DL.

Have fun with doing normal things tomorow lol

 

[jJjburton]

9/8

chest
Barbell Flat Bench
45x8
135x10
135x12
135x15
185x10
205x10
205x10
225x10
225x12
225x10

hepress incline dumbell
5x12

seated foward press with barbell plate
5x14

seated flys
5x10

 

[jJjburton]

I never barbell benched i always have dumbell pressed, until i was forced to with covid and my equipment. I was always afraid of hurting shoulders. But my chest has always been lagging body part, now its average.

i am going to be really careful. The strength increases from this cycle, are probably not healthy for tendons and ligaments. I am going to not go any heavier, but focus on TUT moving foward.


I have neglecting back exercises because that is a body part that blows up with No effort for me, and with deadlifts and all these other exercises they hit the back. I wanted to hit my lagging body parts. When my full body with lat pulldown comes i will add a back day.