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09-22-2013, 02:39 AM #4321
Quiet in here.
Off today. Ate non stop and did household chores.
8 plate sized protein pancakes
A 4 egg omelette with cheese, ground beef, onions
3 slices of toast
2 turkey breast sandw iches
2 bowls chicken and pasta with tomato sauce
A can of peas
A can of corn
Salad
2 cups oatmeal
That's what I ate so far today and I'm still hungry. Lol.
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09-22-2013, 07:56 AM #4322
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09-22-2013, 08:06 AM #4323
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09-22-2013, 12:13 PM #4324
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09-22-2013, 12:30 PM #4325
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09-22-2013, 12:32 PM #4326
Thoughts are this. He did not build himself to a pro level with that methodology. Once he attained that level his goals and objectives changed as necessary to fit his body. Meaning more refining and less focus on building. He began to think more long term. Nothing wrong with that as he was satisfied with his size. Go back and read up on how he and Gaspari used to train together when they were partners. It's nothing like that article says.
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09-22-2013, 12:33 PM #4327
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09-22-2013, 01:45 PM #4328
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09-22-2013, 02:14 PM #4329Originally Posted by marcus300
I can't wait for this weekend to be over. My diet has been all fvcked up. The gf changed plans on me all weekend
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09-22-2013, 03:10 PM #4330
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09-22-2013, 03:37 PM #4331
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09-22-2013, 03:41 PM #4332
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09-22-2013, 04:14 PM #4333
Chest today including decline bench which i am really enjoying. Anyway, felt ferocious but could have hit it harder.
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09-22-2013, 05:14 PM #4334
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09-22-2013, 10:28 PM #4335
Arms tonight. Threw a few sets of calves in at the end. Great session. Lots of energy. Left half the water from my body on the gym floor. 55min.
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09-23-2013, 01:58 AM #4336
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09-23-2013, 03:10 AM #4337
Meaning what? You eat too many carbs or you can't eat as much food when you carb load?
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09-23-2013, 03:13 AM #4338
As in carb loading can be tough but normally its ok can be tough to eat all the carbs sometimes
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09-23-2013, 03:15 AM #4339
Ahh ok gotcha.
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09-23-2013, 06:02 AM #4340
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09-23-2013, 06:12 AM #4341
Looking good man big arms on ya. Maybe shoulders could do with being attacked a bit just to get them in proportion with the rest of your size.
Maybe add mass to chest if you want a bigger one.
Exercises for shoulder building for me is bb plate shrugging and heavy db shrugs with pressing.
Chest maybe adding extra weight on flat pressing and flies
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09-23-2013, 06:20 AM #4342
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09-23-2013, 06:23 AM #4343
Snap on flat benching use db's flat all the time any bb pressing makes shit of my cuffs.
You are in really good nick so there isn't much needed to improve. Have you tried really slow and powerful dropsetting? Amazing how you will shape yourself and grow.
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09-23-2013, 07:13 AM #4344
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09-23-2013, 07:25 AM #4345
Good man wasn't 100% sure what exactly you are doing. How long have you been going flat out?
Personally the last 3 months for me its all changed up its crazy
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09-23-2013, 08:19 AM #4346
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09-23-2013, 08:27 AM #4347
This is my light week every 6 weeks I a light week and change from building to the heavy weight to going to the heaviest weight repping it and the double dropping for 6 weeks I know the date that I am going to change the programme again.
I do this because you can forgot for long you have putting your body under what is to be honest a lot of overload to cns, yates speaks of doing light for a week or two in his bb.com series on youtube so there is some logic in it
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09-23-2013, 08:30 AM #4348
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09-23-2013, 08:50 AM #4349
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09-23-2013, 09:26 AM #4350
Ok man.
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09-23-2013, 09:30 AM #4351
I'm on my phone at the moment but from what I can see your looking great and have made solid gains from the alst time ive seen you, good chest and nice thick upper chest, delts look fine and arms are solid, cant see your traps from that angle but yeh Cape keep doing what your doing because your making improvements.
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09-23-2013, 09:32 AM #4352
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09-23-2013, 09:40 AM #4353
Starting a little pre-pre contest prep today. Utilizing Marcus prime for about 10 weeks. Aiming for 1 to 1.5 lbs fat loss a week. Hoping to get to sub 10%. Think I'm sitting at 12-13% right now. After that 10 weeks ill do a short burst cycle then go into full contest prep mode.
Leg day today:
Squats
135 x 15
225 x 10
225 x 10
315 x 10
405 x 8
425 x 4.5
Close leg hack squats
260 x 15
350 x 8
440 x 6.5
Seated leg curl
110 x 15
150 x 11.5
150 x 8.5
150 x 5.5
Leg extensions
170 x 10
210 x 10
230 x 10
45 degree donkey calf raises superset with seated calf raises
270 x 10, 110 x 8
290 x 8, 100 x 6
320 x 6, 90 x 6
10% incline; 3mph - 30 min
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09-23-2013, 09:41 AM #4354
Sounds good, take it easy there is no rush just make sure you open up the mind so you believe you can train in this fashion then learn perfect form and then make sure you fully understand training to positive failure which is harder than most think then after you have accomplish all this you can move on to the advance protocols
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09-23-2013, 10:09 AM #4355
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09-23-2013, 10:10 AM #4356
shoulder and abs
single DB side laterals
3 warm up sets - hitting around 12 reps each
1 working set -failure at 7 reps + 3 partials
Front raises
2 feel set - 10 reps
1 working - 6 reps + 4 partials
rear delts - high rope pulley
4 sets of high reps
smith machine front press
2 feel sets -10-12 reps
1 working - 6 reps + 2 drop sets all done to failure
shrugs
2 feels sets
1 working set to failure + 3 drops
weighted rope crunches
hang leg raises
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09-23-2013, 10:14 AM #4357
Sounds good marcus might try the above exercises tonight
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09-23-2013, 10:17 AM #4358
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09-23-2013, 10:34 AM #4359
If we dont hear back we know why you cant type lol
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09-23-2013, 10:36 AM #4360Originally Posted by kelkel
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