ghettoboyds competition log...

**ghettoboyd** · 05-19-2017, 02:17 AM

Originally Posted by Obspowerstroke

Looking meaty as hell brother!

thank you brother...

**ghettoboyd** · 05-19-2017, 04:50 PM

week 5 day 5 I skipped the gym today to ride my favorite mountain today so 2 hour hiit stye cardio...I fucking so beat right now I still cant see clearly from all the brain shaking and eye jiggle that riding over rock gardens and roots will do when your hitting that shit at speed...I love it but I think I suffer from some head trauma from all the shaking...ill be ok I'm sure its time for food and my wifes company while we watch our Celtics get there ass handed to them by Cleveland...enjoy life my friends...

**MuscleScience** · 05-19-2017, 04:52 PM

Your legs looked veiny AF, nice work

BG · 05-19-2017, 04:53 PM

Originally Posted by AKD_FitChick

Wow you look amazing!!! Your legs are amazing.

Sent from my iPhone using Tapatalk

and triceps!

**ghettoboyd** · 05-19-2017, 05:45 PM

thanks guys it means so much coming from people I have so much respect for...

BG · 05-19-2017, 06:34 PM

And well done on the full body pics!

**ghettoboyd** · 05-19-2017, 07:18 PM

Originally Posted by BG

And well done on the full body pics!

got a ways to go especially with my back but thank you BG...

BG · 05-19-2017, 08:24 PM

Originally Posted by ghettoboyd

got a ways to go especially with my back but thank you BG...

Put lots of effort into, like legs. I like pro-thickness one week then a pro-width the next. I do 5/2 accordingly.

**ghettoboyd** · 05-21-2017, 05:15 AM

Originally Posted by BG

Lmfao I blew a fit after I took a video of me squatting and reality of my thinning hair was brought to my attention. I was depressed, it hurt me deep

I have a plan, I think I can get some back about to set it into action

Looking good buddy! Keep up the hard work.

I'm realizing now that I'm bound for the George Costanza look...fuck me...my hair is so thick on the sides and back but on top its in "full retreat"...

**NACH3** · 05-21-2017, 06:27 AM

Originally Posted by ghettoboyd

Attachment 169356 Attachment 169357 Attachment 169358 Attachment 169359 Attachment 169360 Attachment 169360 Attachment 169361 Attachment 169358 Attachment 169362I've finally gotten the phone pic thing figured out these are all taken this morning flat no pump...im coming for you doc

...

Your Looking great GB - I'll follow up BGs comment on back... fill in your lower back development and I've always done rows upon rows and obviously I'll start from the top and work down lat pull downs(use one arm rev grip to hit your lower lay insertions as well / slow and controlled with hard squeeze at peak contraction!

Can you do deads or rack pulls? They're great and you can go heavier on rack pulls something I'll be hitting today - arms and everything especially legs look great!

Add in some weighted hypers to failure at end of w/o for lower back development! I think thickness would fill you out moreso imho
BB Bent over rows
T-bars
CG seated rows
Pendulay rows(elbows flared hitting upper back)
Long bar rows to nipple line would also hit your upper back just gotta keep elbows flared - and any lat activation you need to have elbows in and arch your lower back while popping your chest out at the peak of contraction! Hope this helps - keep bringing it brother!!!

**ghettoboyd** · 05-21-2017, 07:06 AM

thank you for the tips brother I will spend more time on it I didn't realize how far behind it was until I started to take pics for the comp...I literally had never seen my back before so I assumed what I was doing was effective...I do have trouble feeling my back and developing the mind muscle connection...I also agree its time to start deadlifting again its been a while...thanks again everyone...

BG · 05-21-2017, 07:40 AM

Originally Posted by ghettoboyd

I'm realizing now that I'm bound for the George Costanza look...fuck me...my hair is so thick on the sides and back but on top its in "full retreat"...

Im going with finastride and rogain right now

**ghettoboyd** · 05-21-2017, 07:43 AM

Originally Posted by BG

Im going with finastride and rogain right now

yes this is a reality that I am looking into now...I cant see myself looking good bald and shaving the head daily would be a pain so its time to try something...

BG · 05-21-2017, 07:43 AM

Sorry for the short post buddy, I hate posting from my phone.

On my thickness day I do 5 pull/row exercises with 2 pull down (lat) exercises. The next week I do 5 pull down exercises with 2 row. It works pretty well for balance and allows you to really focus on width one week and then thickness the next. Back is a huge muscle group, it needs to worked hard and heavy. My 5 exercise's are heavy and intense, then the 2 are higher rep, paused with perfect form.

**ghettoboyd** · 05-21-2017, 07:50 AM

Originally Posted by BG

Sorry for the short post buddy, I hate posting from my phone.

On my thickness day I do 5 pull/row exercises with 2 pull down (lat) exercises. The next week I do 5 pull down exercises with 2 row. It works pretty well for balance and allows you to really focus on width one week and then thickness the next.

thanks BG for expanding on your original post I was going to as what you meant by 5/2...I will give it a go...I mostly do all the various rows and only do pulldowns wide grip overhand and underhand grip occasionally...I will spend more time on them...thanks again for your input it is always appreciated...

**ghettoboyd** · 05-22-2017, 05:03 PM

week 6 day 1 chest biceps

flat barbell bench press 4 sets
incline barbell press 4 sets
incline dumbell press 4 sets
cable crossovers 4 sets

barbell curls 4 sets
preacher curls 4 sets
hammer curls 4sets
revers grip curls 4 sets

weighted ab machine

did 2 hrs. of hiit style cardio mountain biking Sunday, it was beautiful outside and I had a blast...it ended up being just under 12 miles(its a mountain so remember half is uphill) but it was enough to kick my ass for the rest of the day...hope everyone is well, just realized after this week the comp will be half over...its going by pretty quick...later on...

**Quester** · 05-23-2017, 01:05 PM

GB,
You get a lot done, you must have very short rest periods and/or long workouts?

**ghettoboyd** · 05-23-2017, 03:09 PM

Originally Posted by Quester

GB,
You get a lot done, you must have very short rest periods and/or long workouts?

I have a training partner so my rests are as long as it takes to get his set done...less than a minute sometimes more on the heavy sets but we are there to work so id say an hour tops...

**hollowedzeus** · 05-23-2017, 03:15 PM

Originally Posted by ghettoboyd

I have a training partner so my rests are as long as it takes to get his set done...less than a minute sometimes more on the heavy sets but we are there to work so id say an hour tops...

Does he do the same reps/sets as you with the same training style?

**ghettoboyd** · 05-23-2017, 03:37 PM

Originally Posted by hollowedzeus

Does he do the same reps/sets as you with the same training style?

pretty much, he is more or less my trainer...he is bigger than me he is older than me and he is stronger than me and we have been training together for 8 yrs now so I am always challenged because I don't like changing the weights so I use what he uses as well...trust me we are not standing around talking about feelings and shit...lol

**hollowedzeus** · 05-23-2017, 03:41 PM

Originally Posted by ghettoboyd

pretty much, he is more or less my trainer...he is bigger than me he is older than me and he is stronger than me and we have been training together for 8 yrs now so I am always challenged because I don't like changing the weights so I use what he uses as well...trust me we are not standing around talking about feelings and shit...lol

Nothing wrong with a couple of bodybuilders chatting feelings lol. Good good. I train with my dad who i have now mostly overtaken strength wise... he cant do high intensity trainimg because hes just a bag of injuries. No cartilage in his knee joint, dislocated shoulder, pec tear... list goes on.

Lucky you youve got someone who mirrors you lol

**DocToxin8** · 05-23-2017, 04:18 PM

Cool pics Ghetto! Look amazing and many of the pics were good!
Now to get some when you're in full pump at the gym!

**ghettoboyd** · 05-23-2017, 04:57 PM

Originally Posted by DocToxin8

Cool pics Ghetto! Look amazing and many of the pics were good!
Now to get some when you're in full pump at the gym!

thanks brother I suck a posing but at least the pics have better detail from the phone...hope all is well with you...

**ghettoboyd** · 05-24-2017, 03:19 PM

week 6 day 2 legs

week 6 day 3 triceps delts cardio 30 min

don't feel like logging these as I tired from helping my sister move some furniture many miles and then setting it up for her but I got a great lunch at a local bbq joint out of it so it was worth it...plus she family I cant say no to her...its cool how later in life someone you swear you hated as a child could become one of your best friends later in life...

**songdog** · 05-25-2017, 11:55 AM

Doing a dam good job there GB!

**ghettoboyd** · 05-25-2017, 01:10 PM

Originally Posted by songdog

Doing a dam good job there GB!

thank you my friend I appreciate that...

**ghettoboyd** · 05-26-2017, 02:49 PM

week 6 day 5 back

overhand wide grip bent over barbell rows 4 sets
one arm rows dumbbells 4 sets
pull downs with v handle 4 sets
weighted lower back machine 4 sets

seated calf press 4 sets

hope everyone has a great holiday/weekend...remember the fallen soldiers and those who serve today, this weekend and everyday...enjoy my friends...

**ghettoboyd** · 05-30-2017, 03:27 PM

week 7 day 2 chest triceps

incline barbell press 4 sets
flat bench barbell press 4 sets
cable crossovers 4 sets
dumbbell flys 4 sets

barbell curls 4 sets
reverse barbell curls 4 sets
concentration curls 4 sets

abs 4 sets

took Monday off cus the gym was closed for the holiday....mountain biked 2 hrs. hiit style cardio sunday, yeah baby...

BG · 05-30-2017, 03:30 PM

Workouts looking good, well done on the bike ride! You got some exercise in. How are you feeling?

BG · 05-30-2017, 03:32 PM

Hey whats your chest and trap work out?

**ghettoboyd** · 05-31-2017, 03:15 AM

Originally Posted by BG

Workouts looking good, well done on the bike ride! You got some exercise in. How are you feeling?

I feel pretty dam good really considering what I put my body through...im for the most part very resilient to all the endurance type exercise but it is catching up to me, I push my CNS to the limits on these rides and it is counter productive to some degree with my training some days...but believe it or not I do this for fun...

**ghettoboyd** · 05-31-2017, 03:23 AM

Originally Posted by BG

Hey whats your chest and trap work out?

what do you mean? I logged my chest workout post #148...did you want like what weights I use for each exercise or something?...as far as traps I do them when I do delts, mostly barbell and dumbbell shrugs...and I guess upright rows hit them as well...I need to start deadlifting again but my shins are busted up from the Mnt biking...

**NACH3** · 05-31-2017, 05:39 AM

Originally Posted by BG

Im going with finastride and rogain right now

Me too lol

BG · 05-31-2017, 02:48 PM

Originally Posted by BG

Hey whats your chest and trap work out?

Oh ok missed, looking at it now.

BG · 05-31-2017, 02:50 PM

Originally Posted by ghettoboyd

I feel pretty dam good really considering what I put my body through...im for the most part very resilient to all the endurance type exercise but it is catching up to me, I push my CNS to the limits on these rides and it is counter productive to some degree with my training some days...but believe it or not I do this for fun...

Thats what I was wondering. I just couldn't do the mountain biking anymore and had to cut down on my quad riding also, my body just wouldn't recover from it all. I wanted to see if you took extra time off after a ride before training again?

**ghettoboyd** · 05-31-2017, 03:08 PM

Originally Posted by BG

Thats what I was wondering. I just couldn't do the mountain biking anymore and had to cut down on my quad riding also, my body just wouldn't recover from it all. I wanted to see if you took extra time off after a ride before training again?

not really but when the comp is over I'm probably going to add another rest/cardio day and go to the gym 3 days a week for the summer...that said when my CSN is shot and feeling wrecked I do take a week off that happens 2-3 times a year to be honest and yes It dose effect my training as far as weights and PB goes...

**ghettoboyd** · 05-31-2017, 06:11 PM

week 7 day 3 legs

leg extensions 4 sets
leg press 4 sets
barbell squats 4 sets
stiff legged deadlifts(for hamstrings) 4 sets

weighted ab machine 4 sets

started of the morning with 30 min cardio on the elliptical...got a nice nap In before the gym today that was a nice opportunity taken...

**ghettoboyd** · 06-01-2017, 02:58 PM

week 7 day 4 triceps and delts
everything done with cables today for triceps..

press downs 4 sets
over head press 4 sets
underhand grip press downs 4 sets
rope press downs with twist at the end 4 sets

dumbbell side laterals 4 sets
upright rows 4 sets
delt press machine 4 sets
dumbbell shrugs 4 sets

hope everyone is well.... the weekend is coming yeay!....

**ghettoboyd** · 06-02-2017, 03:14 PM

week 7 day 5 back

underhand grip bent over barbell rows 4 sets
tbar rows overhand grip elbows out 4 sets
under hand grip pulldowns w/strait bar focus lower lats 4 sets
rows w/rope focus upper back 4 sets

weighted ab macine 4 sets
cable ab crunches 4 sets
lower back extension machine 4 sets

that's it I'm smoked...5 more weeks to go...the tren is killing me I already asked my wife for a divorce a week ago, we laugh about it now but I remember why I divorced tren a few years back...I need to ride this out and keep my cool because its almost over and its gone by fast enough just have to not loose my shit anymore...have a great weekend my friends...