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Thread: January 2018 Most Improved Competition[FINISHED: RESULTS IN POST #6]

  1. #2321
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    Quote Originally Posted by MuscleScience View Post
    Fasting believe it or not releases a lot of growth hormone. it reduces systemic inflammation and give the body much needed time to take the energy needed to breakdown food and metabolize it towards other processes like muscle growth and repair. We have evolved mechanisms so that when there isn’t an abundance of food, the body hyper activated all the repair processes of the body to get caught up before the next hunt and meal. When you eat a meal, 60% of your real time energy expenditure goes into digestion. More than half your blood supply is reservoired in the intestines at any one time to accommodate energy and nutrient shuttling.
    Dang, that's some cool stuff. For me, it's just easier to inject gh lol

  2. #2322
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    Quote Originally Posted by guitarzan View Post
    I don't understand you guys not eating? No food equals no muscle!
    I thought the same. MS is on top of things. Intermittent fasting actually works. If it was somebody other than MS, I probably would have thought they were crazy. Well.... MS is a little crazy. LOL


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  3. #2323
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    Quote Originally Posted by charger69 View Post
    I thought the same. MS is on top of things. Intermittent fasting actually works. If it was somebody other than MS, I probably would have thought they were crazy. Well.... MS is a little crazy. LOL


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    Haha, I think we all a little crazy ��

  4. #2324
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    Saturday morning I woke up with an appetite that won't stop. The last 3 weeks I've had to force feed myself every meal now the last 2 days I am constantly hungry, 10 minutes after I eat I am hungry again. Weight is steady no change in the last week.

    Sometimes I wonder if I will ever figure this game out.

  5. #2325
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    Quote Originally Posted by charger69 View Post
    I thought the same. MS is on top of things. Intermittent fasting actually works. If it was somebody other than MS, I probably would have thought they were crazy. Well.... MS is a little crazy. LOL


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    Crazy is as crazy does.
    ďIf you can't explain it to a second grader, you probably don't understand it yourself.Ē Albert Einstein

    "Juice slow, train smart, it's a long journey."
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  6. #2326
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    PHAT Day 1

    Rowing
    Set 1: 4 min

    Upright Barbell Row
    Set 1: 70 lb ◊ 10
    Set 2: 70 lb ◊ 10
    Set 3: 70 lb ◊ 10
    Set 4: 90 lb ◊ 5
    Set 5: 90 lb ◊ 4
    Set 6: 90 lb ◊ 4

    Bench Press
    Set 1: 55 lb ◊ 6
    Set 2: 55 lb ◊ 6
    Set 3: 65 lb ◊ 4
    Set 4: 65 lb ◊ 4
    Set 5: 65 lb ◊ 4
    Set 6: 65 lb ◊ 3

    Notes: Dumbbells. Right shoulder feels funny so didnít go heavy weights

    Chin Up
    Set 1: 15 reps
    Set 2: 10 reps
    Set 3: 10 reps
    Set 4: 10 reps
    Set 5: 5 reps

    Notes: Assisted chins - 80lbs. Total 50 reps

    Shoulder Press
    Set 1: 120 lb ◊ 4
    Set 2: 140 lb ◊ 3
    Set 3: 140 lb ◊ 3
    Set 4: 140 lb ◊ 3

    Notes: Machine

    Cable Row
    Set 1: 120 lb ◊ 6
    Set 2: 120 lb ◊ 6
    Set 3: 120 lb ◊ 6

    Found some workouts on the Strong app. This week will be Layne Norton's PHAT training. Time to switch it up some!

  7. #2327
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    Sure has gotten quiet around here.
    Seems like there might be some competitors laying low for the last push.

  8. #2328
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    Quote Originally Posted by diesel101 View Post
    Sure has gotten quiet around here.
    Seems like there might be some competitors laying low for the last push.
    I thought we all agreed to push this back to the first of August.

  9. #2329
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    Seems Iím the only one lifting

  10. #2330
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    You guys are in so much trouble now, The fat wanna be powerlifter trainer at the gym said he could give me some pointers on my workouts to help me lean down. It is definitely going to get serious now.

  11. #2331
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    Quote Originally Posted by diesel101 View Post
    You guys are in so much trouble now, The fat wanna be powerlifter trainer at the gym said he could give me some pointers on my workouts to help me lean down. It is definitely going to get serious now.
    Pop tarts and protein shakes bro!

  12. #2332
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    Quote Originally Posted by diesel101 View Post
    You guys are in so much trouble now, The fat wanna be powerlifter trainer at the gym said he could give me some pointers on my workouts to help me lean down. It is definitely going to get serious now.
    Oh yeah? I’ve got a CrossFit guy says he can get me huge in 2 weeks. It’s on like Donky Kong.

  13. #2333
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    PHAT Day 2 workout

    Cycling
    Set 1: 5 min

    Squat
    Set 1: 135 lb ◊ 6
    Set 2: 225 lb ◊ 3
    Set 3: 225 lb ◊ 3
    Set 4: 225 lb ◊ 3
    Set 5: 225 lb ◊ 3
    Set 6: 225 lb ◊ 3

    Notes: Smith machine

    Seated Leg Curl
    Set 1: 70 lb ◊ 15
    Set 2: 65 lb ◊ 15
    Set 3: 60 lb ◊ 15

    Leg Extension
    Set 1: 120 lb ◊ 15
    Set 2: 110 lb ◊ 15
    Set 3: 100 lb ◊ 15

    Lunge (Barbell)
    Set 1: 40 lb ◊ 8
    Set 2: 40 lb ◊ 8
    Set 3: 40 lb ◊ 8

    Standing Calf Raises
    Set 1: 12 reps
    Set 2: 12 reps
    Set 3: 12 reps
    Set 4: 12 reps
    Set 5: 12 reps

    Notes: Each leg no weight

    Hack Squat
    Set 1: 180 lb ◊ 10
    Set 2: 180 lb ◊ 10
    Set 3: 180 lb ◊ 10

    Notes: Had 2 45s on each side on the back squat machine

    Romanian Deadlift
    Set 1: 225 lb ◊ 5
    Set 2: 225 lb ◊ 5

    I'm spent, fucking spent!

  14. #2334
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    Shoulder night

    Super set
    Standing DB laterals
    15lb to 35lb
    DB front rais
    15lb to 35lb
    5 sets

    Superset
    Military press behind head
    8 sets with 5 drops at end 30 -15 reps per set
    115 up 5 every set down 10 on every drop set.

    DB shrugs
    70 up 5 every set


    Finished with seated bent over laterals
    6 sets with 3 drops
    15-40 lbs
    1 minute rest

  15. #2335
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    Missed Yesterday,

    My cold came back with a vengeance, more so fatigue than anything.

    Chest and tris today.

    SM Bench:
    3 set of 10 with quarter rep burns outs to failure each set.

    DB incline press:
    3 set of 10 with quarter rep burns outs to failure each set.

    Tricep pushdowns:
    3 set of 10 with quarter rep burns outs to failure each set.

    Single are cross body tri ext:
    3 sets of 10

    Cardio:
    Walked 5 miles today

    Comments:
    Intense workout, the quarter reps to failure at the end of each set was insane. My muscle pump was off the charts. I only did 2 exercises for each body part but it kicked my butt. I have veins in my triceps I’ve never had before popping out. People are really starting to notice my body transformation and that feels good.
    ďIf you can't explain it to a second grader, you probably don't understand it yourself.Ē Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
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    No Source Check Please, I don't know of any.


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  16. #2336
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    Quote Originally Posted by MuscleScience View Post
    Missed Yesterday,

    My cold came back with a vengeance, more so fatigue than anything.

    Chest and tris today.

    SM Bench:
    3 set of 10 with quarter rep burns outs to failure each set.

    DB incline press:
    3 set of 10 with quarter rep burns outs to failure each set.

    Tricep pushdowns:
    3 set of 10 with quarter rep burns outs to failure each set.

    Single are cross body tri ext:
    3 sets of 10

    Cardio:
    Walked 5 miles today

    Comments:
    Intense workout, the quarter reps to failure at the end of each set was insane. My muscle pump was off the charts. I only did 2 exercises for each body part but it kicked my butt. I have veins in my triceps I’ve never had before popping out. People are really starting to notice my body transformation and that feels good.
    I had a fat guy tell me he could help me yesterday that's how good my transformation is going.

  17. #2337
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    Quote Originally Posted by diesel101 View Post
    I had a fat guy tell me he could help me yesterday that's how good my transformation is going.
    Maybe he thought you were a skinny powerlifter?
    ďIf you can't explain it to a second grader, you probably don't understand it yourself.Ē Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

  18. #2338
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    In a regular gym today as I had too many things in the morning so driving into my CrossFit box was not possible. Grabbed my old workout program and ran one of those sessions. Was pretty fun :-)

    Strenght
    All weights in kilograms. w=warm-up, ws=working set
    Deadlifts x 3 sets (back) w70,w110,ws130x6,ws130x5,ws130x5
    Deep Dips x 2 sets (chest) wEmpty,ws20x13,ws20x9
    One-Arm Dumbbell Rows x 2 sets (lats) ws40x12,ws40x11
    Overhead Dumbbell Presses x 2 sets (shoulders) w12,ws32x7,ws28x11
    Concentration Curls x 2 sets (biceps) ws16kgx10,ws16x8
    Cable Bent-Over Tricep Extensions x 2 sets (triceps) ws30x15,ws35x8
    Leg Presses x 2 sets (legs) ws100x13,ws130x8
    Leg Extensions x 1 set (legs - quads) ws125x15
    Leg Curls x 1 set (legs – hamstrings) ws70x9

    Cardio
    30-minutes on elliptical

  19. #2339
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    PHAT Day 3

    Cycling
    Set 1: 5 min

    Barbell Row
    Set 1: 135 lb ◊ 6
    Set 2: 185 lb ◊ 3
    Set 3: 175 lb ◊ 3
    Set 4: 175 lb ◊ 3
    Set 5: 175 lb ◊ 3
    Set 6: 175 lb ◊ 3

    Notes: Smith machine

    Chin Up
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps
    Set 4: 10 reps
    Set 5: 10 reps

    Notes: Assisted chin ups, 50 total reps

    Machine Row
    Set 1: 120 lb ◊ 8
    Set 2: 120 lb ◊ 8
    Set 3: 120 lb ◊ 8

    Hammer Strength Lat Pulldown
    Set 1: 45 lb ◊ 10
    Set 2: 45 lb ◊ 10
    Set 3: 45 lb ◊ 10

    Notes: 45 on each side

    Shoulder Press (Dumbbell)
    Set 1: 25 lb ◊ 8
    Set 2: 25 lb ◊ 8
    Set 3: 25 lb ◊ 8

    Was feeling run down this morning, didn't get through the whole workout. Still need to do lateral raises and reverse flys. Having to wait to try to wash my hair, can't raise my arms!

    May need a rest or just cardio day

  20. #2340
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    Pretty crappy day to be honest. Just could not get into it. Went through some of the motions but not more than that.

    Quick Squats
    For anyone that want to entertain themselves. Play song Flowers by Moby, when he says Bring Sally down, go down and vice versa. Use 135lb on the barbell. People usually die 1.30-2.00 minutes in.

    For time
    2 rounds
    9 Dumbbell Thrusters at 2x22.5kg
    9 Burpee Box-Jump-Overs
    30 Double-Unders

    Recovery
    5K Row
    10-minute Assualt Bike

    LISS
    Elliptical 30-minutes
    Bike 30-minutes

  21. #2341
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    Cardio every day for over 10 days without missing a day, it sucks but I do have some vascularity on my triceps coming in that I have never had before.

  22. #2342
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    Well, I miss read that program and was suppose to rest yesterday. Will take today off from weights as I am sore and tight as hell today. Looks like it just going to be a cardio day

  23. #2343
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    Crap workout day! Switching to maintenance calories from tomorrow or I am going to fall off this wagon so hard otherwise it will be pointless. Happy to where I got and it seems like a good base to build more on.

    18.4
    For Time:
    21 Deadlifts (225/155)
    21 Handstand Push-ups
    15 Deadlifts (225/155)
    15 Handstand Push-ups
    9 Deadlifts (225/155)
    9 Handstand Push-ups
    21 Deadlifts (315/205)
    50-ft. Handstand Walk
    15 Deadlifts (315/205)
    50-ft. Handstand Walk
    9 Deadlifts (315/205)
    50-ft. Handstand Walk

    Time Cap: 9 Minutes

  24. #2344
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    PHAT Day 4

    Cycling
    Set 1: 5 min

    Deadlift
    Set 1: 225 lb ◊ 5
    Set 2: 225 lb ◊ 5
    Set 3: 245 lb ◊ 5
    Set 4: 245 lb ◊ 5
    Set 5: 245 lb ◊ 5

    Lunge (Barbell)
    Set 1: 50 lb ◊ 8
    Set 2: 50 lb ◊ 8
    Set 3: 50 lb ◊ 8

    Romanian Deadlift
    Set 1: 245 lb ◊ 5
    Set 2: 245 lb ◊ 5
    Set 3: 245 lb ◊ 5
    Set 4: 245 lb ◊ 5
    Set 5: 245 lb ◊ 5

    Notes: Same deadlifts as before, with step in bar and wrist straps

    Leg Extension
    Set 1: 110 lb ◊ 15
    Set 2: 110 lb ◊ 15

    Standing Calf Raise (Machine)
    Set 1: 70 lb ◊ 40

    Needed that rest day, pissed some excellence today!!!


    Where y'all at mutha fuckas!!!!

  25. #2345
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    I’m coming for you.......

    January 2018 Most Improved Competition[FINISHED: RESULTS IN POST #6]-5374b91d-f02f-461c-8003-1e6f31983984.jpeg

  26. #2346
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    Quote Originally Posted by Capebuffalo View Post
    Iím coming for you.......

    Click image for larger version. 

Name:	5374B91D-F02F-461C-8003-1E6F31983984.jpeg 
Views:	33 
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ID:	172045
    I thought you said that you were the only one not cutting? It looks like you lost some weight in the midsection. Looking good!!
    You boys and your guns... me having a gun on tren is not a good idea. I would be too tempted to use it. LOL


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  27. #2347
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    Quote Originally Posted by charger69 View Post
    I thought you said that you were the only one not cutting? It looks like you lost some weight in the midsection. Looking good!!
    You boys and your guns... me having a gun on tren is not a good idea. I would be too tempted to use it. LOL


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    Never leave home without him. If I do I take his little brother.

    I’ve got best hairy torso won. Maybe best beard too.

  28. #2348
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    An hour of cardio, weedeated and push mowed the grass

  29. #2349
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    Quote Originally Posted by Capebuffalo View Post
    Never leave home without him. If I do I take his little brother.

    Iíve got best hairy torso won. Maybe best beard too.
    I hope your not on tren . LOL
    I think that we should take up a collection to buy you Grecian Formula for your beard. LOL


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  30. #2350
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    Quote Originally Posted by Capebuffalo View Post
    I’m coming for you.......

    Click image for larger version. 

Name:	5374B91D-F02F-461C-8003-1E6F31983984.jpeg 
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    Are we supposed to repost our before pictures?

  31. #2351
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    That’s before I stared working. Wait to the final pic.

    Asshole. Lol

  32. #2352
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    I am on my maintenance diet from today and it feels good and the right decision. Pretty crappy competition workout though. Still not able to push through as much as I need. Got one more try on Monday but I am really battling with the number two guy in the ranking at the moment. I only got a few points lead on him and he is strong AF.

    18.4
    For Time:
    21 Deadlifts (225/155)
    21 Handstand Push-ups
    15 Deadlifts (225/155)
    15 Handstand Push-ups - NOTE: Stuck in this movement like many others as they changed workout standards this year. 14-reps in and time runs out.
    9 Deadlifts (225/155)
    9 Handstand Push-ups
    21 Deadlifts (315/205)
    50-ft. Handstand Walk
    15 Deadlifts (315/205)
    50-ft. Handstand Walk
    9 Deadlifts (315/205)
    50-ft. Handstand Walk

    Time Cap: 9 Minutes

    Recovery
    2K Row

  33. #2353
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    PHAT Day 5


    Cycling
    Set 1: 5 min

    Bench Press
    Set 1: 135 lb ◊ 6
    Set 2: 185 lb ◊ 4
    Set 3: 185 lb ◊ 4
    Set 4: 185 lb ◊ 4
    Set 5: 195 lb ◊ 3
    Set 6: 195 lb ◊ 3

    Notes: Flat bench - Smith machine. First time on bench in a long time, shoulder felt good!

    Cable Flyes
    Set 1: 30 lb ◊ 10
    Set 2: 30 lb ◊ 10

    Hammer Strength Chest Press
    Set 1: 90 lb ◊ 5
    Set 2: 90 lb ◊ 5

    Notes: 90 lb on each side. Damn right shoulder acted up on here, felt like it almost popped in and out of place

    Bicep Curl (Dumbbell)
    Set 1: 20 lb ◊ 10
    Set 2: 20 lb ◊ 10
    Set 3: 20 lb ◊ 10

    Tricep Extension
    Set 1: 90 lb ◊ 10
    Set 2: 90 lb ◊ 10

    Crunch
    Set 1: 50 reps

    Fucking right shoulder hurt after doing hammer press. Dunno what it is.

    Time to go check some crawfish traps here shortly, gonna boil some up!

  34. #2354
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    Quote Originally Posted by diesel101 View Post
    Are we supposed to repost our before pictures?
    Thumbs up on that comment!


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  35. #2355
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    Quote Originally Posted by RaginCajun View Post
    An hour of cardio, weedeated and push mowed the grass
    You call that cardio??? Thatís just getting the blood to flow.


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  36. #2356
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    Tarzan, DLP, Nach- check in. Everything OK?
    Iím sure BG and Mrs BG are probably fighting over which one of them will win. Maybe each one took the other one out to let someone else win. LOL


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  37. #2357
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    Quote Originally Posted by charger69 View Post
    You call that cardio??? Thatís just getting the blood to flow.


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    Doesnít take me as long to get the blood flowing as you, pun intended

  38. #2358
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    Quote Originally Posted by charger69 View Post
    Tarzan, DLP, Nach- check in. Everything OK?
    I’m sure BG and Mrs BG are probably fighting over which one of them will win. Maybe each one took the other one out to let someone else win. LOL


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    I'm not sure BG is coming back he retired about a week ago...

  39. #2359
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    Quote Originally Posted by ghettoboyd View Post
    I'm not sure BG is coming back he retired about a week ago...
    What? Why?

  40. #2360
    RaginCajun's Avatar
    RaginCajun is online now Pissing Excellence!
    Join Date
    Jan 2011
    Location
    Deep Down South
    Posts
    22,051
    90 minutes of cardio on the bike

    Heading to check some traps now

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