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

[guitarzan]

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

[charger69]

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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[guitarzan]

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 ��

[diesel101]

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.

[MuscleScience]

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.

[RaginCajun]

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 didn’t 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!

[diesel101]

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

[Capebuffalo]

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.

[RaginCajun]

Seems I’m the only one lifting

[diesel101]

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.

[RaginCajun]

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!

[Capebuffalo]

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.

[RaginCajun]

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!

[diesel101]

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

[MuscleScience]

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.

[diesel101]

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.

[MuscleScience]

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?

[tarmyg]

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

[RaginCajun]

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

[tarmyg]

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

[diesel101]

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.

[RaginCajun]

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

[tarmyg]

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

[RaginCajun]

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!!!!

[Capebuffalo]

I’m coming for you.......

[charger69]

I’m coming for you.......

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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[Capebuffalo]

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.

[RaginCajun]

An hour of cardio, weedeated and push mowed the grass

[charger69]

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

I’ve 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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[diesel101]

I’m coming for you.......

Are we supposed to repost our before pictures?

[Capebuffalo]

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

Asshole. Lol

[tarmyg]

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

[RaginCajun]

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!

[charger69]

Are we supposed to repost our before pictures?

Thumbs up on that comment!


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[charger69]

An hour of cardio, weedeated and push mowed the grass

You call that cardio??? That’s just getting the blood to flow.


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[charger69]

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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[RaginCajun]

You call that cardio??? That’s just getting the blood to flow.


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Doesn’t take me as long to get the blood flowing as you, pun intended

[ghettoboyd]

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...

[cousinmuscles]

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

What? Why?

[RaginCajun]

90 minutes of cardio on the bike

Heading to check some traps now