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04-21-2017, 05:12 AM #81Productive Member
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04-21-2017, 05:14 AM #82Productive Member
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Gym time lads. Going to hit shoulders and legs. It's going to be nuts. I can already tell.
Smashed a pound of chicken and almost a pack of weetabix and some rice.
Raring to go... enjoying my bulk already
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04-21-2017, 05:16 AM #83
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04-21-2017, 05:22 AM #84
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04-21-2017, 06:59 AM #86Productive Member
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That workout was fucking nuts! That isn't an understatement. Pump was sick. Weights were sick. Muscle destruction was sick. I don't know if it's proper hit but I'll post up my exact workout as soon as I'm home... I believe you were correct Marcus absolutely couldn't face legs I would have collapsed if i done squats. Shoulders and hamstrings it ended up.
Nearly fell up the stairs and also when taking my shorts off.
That was nuts. If I was doing it right. You have my allegiance Marcus. Time will tell if my muscles respond.
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04-21-2017, 07:32 AM #87
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04-21-2017, 08:00 AM #88Productive Member
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04-21-2017, 08:28 AM #89Productive Member
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DAY 5
Okay so this will be a long one sorry guys.
Major switch up from now on I will be bulking lean hopefully. Tried out a new style of training (hit hopefully)... definitely enjoying eating a little more today... would love some suggestions on where to go with my bulk whether they be training diet or supplement related as I have never bulked before
Weight 180lbs
DIET
80g oats
6 weetabix (Will exchange for oats from now on)
800g chicken
750g brown rice
500ml skimmed milk
4 eggs
Small bar of chocolate (sorry)
3000ish calories
TRAINING
Shoulder press
-warm up
-working set 32kg dumbbells (8reps) to failure drop to 26 (6 or 7 assisted reps) to failure
-working set 30kg to failure drop to 26kg to failure
Side lateral raise
-16kg to failure drop to 12kg to failure x2
-14kg to failure to 12kg to failure
Front delt pulley
23kg to failure drop 12kg to failure x3
Shrug
40kg each side to failure x2
Seated hamstring curl
Warm up
-55kg to failure
63kg to failure
Prone hamstring curl
43kg to failure to 30kg to 18kg x 2
EXCELLENT workout I loved this... however would require a spotted for the dumbbell press as I couldn't lift the second set of dumbbells above my head alone.
SUPPLEMENTS
3000mg fish oil
Zma
Msm glucosamine
Creatine
Bcaa
Nac
Preworkout
Digestive enzymes
Please do advise with any comments or thoughts. Thanks guys.
Hope all the other guys competing are doing excellent!
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04-21-2017, 12:10 PM #90
Nice work!
I think you deserve a holiday.
Just eat, relax and drink lots of beer for a week.
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04-21-2017, 12:21 PM #91Productive Member
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04-22-2017, 01:52 AM #92Productive Member
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Woke up with a strange feeling of aching muscles... feels different than before. Can still lift my arms but it feels like numb if that makes sense. It just feels torn down
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04-22-2017, 06:02 AM #93Productive Member
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No time for training today. Might have to have a protein shake aswell. Need to cram loads of food into a tiny lunch break and possibly vomit
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04-22-2017, 09:56 AM #94
So, you have a choice.
1) Don't do anything and wait for pain to go away, on its own.
2) Do an activity to burn cals, build muscle, or provide relief to the area (and to your conscience).
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04-22-2017, 10:26 AM #95Productive Member
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04-22-2017, 10:40 AM #96
Me too.
After having said it, I had to do it. (I was procrastinating because I was sore and tired too).
ERG 5000M, time 22:22.1. Split time at finish: 1:57. Fastest split time than the whole twenty minutes leading up to it.
And, this was the first time I made it past 12 minutes.
Your turn!
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04-22-2017, 11:31 AM #97Productive Member
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04-22-2017, 01:36 PM #98Productive Member
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DAY 6
Had a busy day at work... so struggling to get my calories in... extremely tired today unfortunately.. that workout took it out of me yesterday. Looking extremely forward to my next workout which will be Monday probably.
I feel pretty full today despite being fatigued... also took week 1 update pictures today.. actually not looking bad I think.
Also done some press ups to loosen up
Forgot to weigh myself this morning
DIET
700G chicken
Banana
750g brown rice
Protein shake
200g Greek yogurt
600ml milk
80g oats
4 eggs
3000 calories
SUPPLEMENTS
3000mg fish oil
Zma
Msm glucosamine
Creatine
Bcaa
Nac
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04-22-2017, 07:55 PM #99
Good work! I already see a difference from your before pics!!
Yeah, I think aerobic work is very important. Other than all of the benefits it provides on its own, it also allows you to eat a little more calories. That means you can get more nutrients. To me they're not the same. Calories are important but Macro-Micro and trace nutrients are what we are trying to get. It's kind of like the brutality of a strong-arm robbery versus a grift or a cat burglary. The last two take finesse and they make it more like an art. Aerobics allows this.
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04-23-2017, 12:37 AM #100Productive Member
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04-23-2017, 02:24 AM #101Productive Member
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Same deal again today.... long ass shift with a shitty lunch break so scoffed loads of rice and chicken and protein powder before i left the house this morning... you should see my belly. I look absolutely pregnant. Definitely need to look into probiotics. Digestive enzymes don't seem to be doing much. Got oats rice and chicken to last me through the day.
Traps and hamstrings are a little sore still today... going to hit quads at the gym tomorrow before work.
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04-23-2017, 04:54 AM #102
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dam dude your doing good.... this is your contest to win brother, no pressure lol....
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04-23-2017, 05:13 AM #103Productive Member
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04-23-2017, 05:15 AM #104
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04-23-2017, 06:09 AM #105Productive Member
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04-23-2017, 11:22 AM #106Productive Member
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DAY 7
not as much to say today. Pretty much s copy of yesterday... rushing food dealing with an asshole boss and no time to train.
Can't wait to get some training before work tomorrow
DIET
440g chicken
500g brown rice
40g oats
6weetabix
Banana
200g Greek yogurt
Protein powder
4 eggs
600ml milk
3000 calories
SUPPLEMENTS
3000mg fish oil
Zma
Msm glucosamine
Creatine
Bcaa
Nac
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Inspiring thread. Keep up the good work Zeus.
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04-24-2017, 12:19 AM #108Productive Member
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04-24-2017, 12:20 AM #109Productive Member
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Hamstrings are insanely sore this morning still. Must have got them good and hard... gonna still go ahead and do some quads before work
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04-24-2017, 02:24 AM #110Productive Member
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Went balls to the wall for another workout destroyed quads to the point my legs were jelly. No messing around no checking the phone. 15 minutes of 100% intensity leg press and extention
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04-24-2017, 04:57 AM #111Productive Member
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04-24-2017, 05:29 AM #113Productive Member
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04-24-2017, 05:35 AM #114
https://youtu.be/Mb8krWbv1CI fast forward to 1:10.
It would seem you need a strobe light and loud music for the leg rolling technique to work properly.
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04-24-2017, 06:09 AM #115
Great thread, youre giving me some motivation to keep the diet going also, had stomach problems so 6 out of 7 days last week was 3k calories in chicken,rice and nuts only rofl
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04-24-2017, 06:33 AM #116Productive Member
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04-24-2017, 06:36 AM #117Productive Member
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Cheers man. Your post was the one that swung me into the bulk you and the other massively changed the direction I was going in lol. I actually don't mind pounding down the chicken and rice... I've not yet went to the nuts however.
I always get a massive rounded top part of my stomach from the carbs.. though as soon as I fix that it will be all good
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04-24-2017, 07:54 AM #118
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04-24-2017, 10:52 AM #119Productive Member
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04-24-2017, 01:26 PM #120Productive Member
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No update today guys my body and brain are just exausted. Home and a couple of sleeping tabs. Catch you all tomorrow
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