Extreme Lifestyle with Bio

[NACH3]

Hopefully so, going to focus more on mmc than going heavy. I feel I tend to lose that connection on my back. Working this weekend on a solid routine, I may be asking for some guidance!

Learn how the back moves - all angles(with every ex - and every muscle) - it's the one muscle we can't see... MMC must be on point! Try holding the static squeeze(peak contraction) for 1-3sec depending on ex... And pull your shoulder blades together and arch lower back and pop your chest at the peak of the contraction too! It'll activate the lats much more!

[NACH3]

Tons of food
Mixed fruit and potatoes w/peppers zucchini onion
3 ground beef & rice(1now)
pwo isopure 40gP pre-w/o shatter
PWO whey shk
Spinach spring mix peppers onions rice steak lil red sauce in a wrap(spinach)
Ate a whole pot(3c uncooked jasmine rice) today


Pre-exhausted forearms into bis - crazy session

Tri-set -- behind back wrist curls(all the way to the finger tips and squeezing the hell outta contraction)-->rope w/heaviest KB(hand over hand up/& down=1)-->KB arm flat rotating side to side
4 x 20/5/15 to 20 or failure first respectively

rope hammers(leaning over elbows out in front starting each rep from dead stop/ S/S'd w/Swiss bar hammers up to chin
4 x 15/15 then drop setting(each to failure) w/5+ force reps into negs both

Using hyper machine - DB palms up to chin/ S/S'd into Axle bar(fat bar) curls in chain starting from dead stop(all bis)
4 x 15/15 respectively or failure first but I got to 15 regardless with 5-8forced reps into a slow negative until reaching <--- number w/forced and negs!

Truly a fvkin game changing w/o(freaky forearms are on the agenda) - my arms looked and felt like they were ripping through the skin! Hell fvkin yes! Weights done in about 45 give or take a few! I

[Bio-Active]

Nice work Nach! Quest bar

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[CharlesThe4th]

Felt so great to sleep in today. Nice spring morning here VA. Rains coming down outside all the windows and doors open. Great morning so far.
4 eggs
39g whey
45g steel cut
32g peanut butter
140g blueberries

One pin of Sust, taking a shower and going to gym. Hitting the back. Going to use yalls advice and focus on the squeeze and pausing at top of contraction. I want my back screaming today.

[NACH3]

Nice work Nach! Quest bar

Thx Brotha! Damn forearms grew over night lol

BCAAs, 7HB eggs, mixed fruit, bagel

[Bio-Active]

Pre workout shatter
Incline lay pull downs

Reverse grip pulls

Wide grip pull downs

Seated rows

Bent over rows

Reverse peck deck

35 minutes low intensity cardio and done

[NACH3]

Sick session Bio! Any forced reps/& negs?

[Bio-Active]

Sick session Bio! Any forced reps/& negs?

Yes sir every set took the negs with my spotter after pos fail!! MY back is on fire. Post training 5.96 oz grilled chicken breast 254 grams sweet potato

[CharlesThe4th]

Nice back session today, have a nice pump going. Really focused on the contraction and pausing at the peak. Dropped the weights and really put my mind to it. Felt a lot better today.

8 oz chicken
200g sweet potato

Prepping food for stuffed bell peppers tonight!

[Bio-Active]

Nice back session today, have a nice pump going. Really focused on the contraction and pausing at the peak. Dropped the weights and really put my mind to it. Felt a lot better today. 8 oz chicken 200g sweet potato Prepping food for stuffed bell peppers tonight!

glad to hear.,, did you like those pause reps?

[NACH3]

glad to hear.,, did you like those pause reps?

I love em lol

[Bio-Active]

I love em lol

my back had such a pump today it made me feel sick! I liked it

[CharlesThe4th]

glad to hear.,, did you like those pause reps?

Yes, paused reps felt really good. I do pause reps normally but today I paused for about 3 seconds to really get some blood back there. Had my back crying. Back feels great still. I did notice doing the longer pause reps my fore arms were screaming as well especially on seated close grip pulls

[NACH3]

Protein bomb 1.5c liq egg whites, 1c uncooked oats, banana, ice, water

[NACH3]

my back had such a pump today it made me feel sick! I liked it

You know your doing right when that happens!

[Bio-Active]

You know your doing right when that happens!

lol that's the hard core in us... I live for the feeling

[NACH3]

lol that's the hard core in us... I live for the feeling

You damn right 'we live and breath this Ed!

[Bio-Active]

6.64 oz grilled chicken breast and greens

[thall1]

This thread is for those of you that are interested in taking your Bodybuilding to the EXTREME. For those of you that are motivated and want to take yourself to the edge jump in here and post anything from training, Nutrition and just about anything else that comes with the lifestyle. Ill start with my current nutrition

Meal 1 40 grams protein 40 carbs 80 grams carbs from fruit 1 hr before training

Meal 2 3 hours from meal 1 40 grams protein 40 complex carbs

Meal 3 Same as #2 but added greens

Meal 4 Same as #2 but added greens to this meal No carbs

Meal 5 40 grams protein greens and 2 servings of fats

Meal 6 same as meal 5

This will be for my spring summer cut so i am going to be hungry ugh....All meals are spaced 3 hours apart and training is timed between meals so no shakes.

How much fat do you consume in meal 5?

[thall1]

Meal 1 3oz egg whites, 1 egg, 3 pieces of plain toast

Legs: seated calve raises 3/15 knees in
3/15 knees out
3/15 regular
Standing hamstring curls single leg 5/15

Squats 3/10

Abs standing cable crunch 8/30
Whey shake

Meal 2 3 eggs 2 mini pancakes with lite surup and 1/2 serving of peanut butter 2 turkey sausage patties, and bcaa.

Last night I did chest and tri with cables felt a bit different but I still stimulated muscles and my shoulder feds fine.

[Bio-Active]

How much fat do you consume in meal 5?

1-2 servings

[thall1]

1-2 servings

How much is that?

[Bio-Active]

How much is that?

it depends on what the fat source is. You have to look at the label on the box or look it up. For nuts it's about 28 grams

[NACH3]

Meal 1 3oz egg whites, 1 egg, 3 pieces of plain toast

Legs: seated calve raises 3/15 knees in
3/15 knees out
3/15 regular
Standing hamstring curls single leg 5/15

Squats 3/155552

Abs standing cable crunch 8/30
Whey shake

Meal 2 3 eggs 2 mini pancakes with lite surup and 1/2 serving of peanut butter 2 turkey sausage patties, and bcaa.

Last night I did chest and tri with cables felt a bit different but I still stimulated muscles and my shoulder feds fine.

When you do abs - are you using heavy weight? There is certainly a place for it but imho body weight ex's will keep your waist smaller - if your a PLer than its very necessary for core strength on your big three lifts - just my opinion(it's ok if your doing light weight for 30-50+ reps but also try suppersetting 4 different ex's back to back to back to back 3-4x!

[Bio-Active]

Tri tip with sliced baked potatoes seasoned in garlic lovers garlic

[RaginCajun]

Tri tip with sliced baked potatoes seasoned in garlic lovers garlic

Yuuuuuummmmmmmmmmm!

[Bio-Active]

Yuuuuuummmmmmmmmmm!

with some ketchup too

[CharlesThe4th]

Stuffed Bell Peppers

Chicken boiled and seasoned with cumin, chili powder, garlic, red pepper flakes, salt, pepper

Onions
Corn
Rice
Black Beans
Drizzled with lime juice and topped with cilantro

Turned out pretty darn good and macro friendly.

[NACH3]

Ground beef(1lb) & rice(2+c)
Chicken wrap w/tomato peppers avocado brown rice in spinach wrap(w/spring mix)

[CharlesThe4th]

Ground beef(1lb) & rice(2+c)
Chicken wrap w/tomato peppers avocado brown rice in spinach wrap(w/spring mix)

Dang, how many g's of fat you get in a day?

[NACH3]

Dang, how many g's of fat you get in a day?

Not much really... Lately I've been adding more avocados in b/c my metabolism is on fire - and personal training I sweat profusely all day(4cshirts a day lol) - those wraps aren't bad it's all grilled(oil drips into the holding pan) actually pretty damn decent for ya... It's inside our gym so it's really decent food!

I'm not counting ATM as I'm bulking away - when I'm big enough I'll cut or probly just recomp after a cycle(staying the same weight but dropping BF and try not to lose any muscle tissue)!

Honestly, I've realized that when I eat too clean for so long I need to have a cheat day which I would never suggest but I'm burning so much fuel(hence more dense Fs during day)...

Big bowl of oats & whey

[Bio-Active]

Not much really... Lately I've been adding more avocados in b/c my metabolism is on fire - and personal training I sweat profusely all day(4cshirts a day lol) - those wraps aren't bad it's all grilled(oil drips into the holding pan) actually pretty damn decent for ya... It's inside our gym so it's really decent food! I'm not counting ATM as I'm bulking away - when I'm big enough I'll cut or probly just recomp after a cycle(staying the same weight but dropping BF and try not to lose any muscle tissue)! Honestly, I've realized that when I eat too clean for so long I need to have a cheat day which I would never suggest but I'm burning so much fuel(hence more dense Fs during day)... Big bowl of oats & whey

you don't need a cheat day.... Just one big nice cheat meal. Like meal that 1,200-1,300 calories

[Bio-Active]

[CharlesThe4th]

Gotcha. Can't wait until I can start bulking. I'm going to do it right this time. I do good on a bulk for like 3 weeks then it's eat everything in sight and before you know it I'm a little pudgy fat kid again lol.

[Bio-Active]

Gotcha. Can't wait until I can start bulking. I'm going to do it right this time. I do good on a bulk for like 3 weeks then it's eat everything in sight and before you know it I'm a little pudgy fat kid again lol.

right you need to keep the food clean. Just eat more clean food

[Bio-Active]

5.75 oz grilled chicken breast and greens

[thall1]

When you do abs - are you using heavy weight? There is certainly a place for it but imho body weight ex's will keep your waist smaller - if your a PLer than its very necessary for core strength on your big three lifts - just my opinion(it's ok if your doing light weight for 30-50+ reps but also try suppersetting 4 different ex's back to back to back to back 3-4x!

On the standing ab crunches I do 50lbs.
Thanks for the advice I will be trying it out in a couple days.

[thall1]

Meal 3 4oz ribye 2 tbs of mashes potatoes 1/3 cup of Alfredo noodles 1/4 cup of broccoli 3oz grilled pork chop

Meal 4 2 4oz pork chops whey shake

Meal 5 5 eggs

[Bio-Active]

Meal 3 4oz ribye 2 tbs of mashes potatoes 1/3 cup of Alfredo noodles 1/4 cup of broccoli 3oz grilled pork chop Meal 4 2 4oz pork chops whey shake Meal 5 5 eggs

no Alfredo sauce right?