Official January 2019 Competition

[timetolift5]

Any advice on holes in my routine, changes that could be made for the better, etc. are welcomed and would be much appreciated. Thanks

[bethdoth]

Regardless you want to squeeze at the top
Whether and at which pointyour wrist is supinated, neutral, or even pronated will dictate which head of the bicep (and part of the forearm) you are targeting.
A supinated grip throughout will target the inner part of the bicep giving more of a wide boulder look, a neutral grip will target the (long head?) Giving more of a bigger peak look. I would not just do one vs the other. I like to break it up into regular supinated dumbbell curls and hammer curls. Occasionally throw in some preacher curls because the peak resistance is further towards the bottom. Reverse curls to target the forearm if I am not doing iso wrist movements in my routine. There are 1000 ways to go, figure out your weak points and throw in the corresponding movement

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Thanks I will definitely try different grips to see how my arm react. It's funny that you discussed the grips and what head is mostly impacted. My bi's are totally different and I have always wondered why. My left is squared off not one head more pronounced than the other. The right the inside head is way longer and it looks more like a traditional muscle with a tendon attaching near the elbow. I don't know if my explanation is good will try to get pick later.

[Capebuffalo]

Any advice on holes in my routine, changes that could be made for the better, etc. are welcomed and would be much appreciated. Thanks

Have you ever thought about doing one muscle group per day? Like chest back shoulders legs arms?

[timetolift5]

Have you ever thought about doing one muscle group per day? Like chest back shoulders legs arms?

I had thought about that but didn’t really think squats and deads same day was a good idea. I’ve never really had any advice on a bodybuilding routine before so the routine I posted I made up myself. Kind of a shot in the dark. I had a great powerlifting coach so never had any questions on if my routine was optimal.

[bethdoth]

You are a fucking beast.

Like I posted a few days ago, don't know wtf was up with this tren . I have never done 500mg a week most was 250mg, but it seemed under dosed or just pure junk in the first vial. Since starting the second it is not junk, gotta take advantage of it while it's in my blood stream! I am also doing 300mg of test CYP that is from the pharmacy. Sides are definitely there in full force and the gains. My wife is aware that I bumped up my test from HRT 140 a week to 300, because she has been doing my injection in my shoulders for me. She wants me to stop because I almost ripped a guys head off in the bar last Friday night when we went out for a fish fry (fucking loud talker and was obnoxious). She doesn't know about the tren, had to sleep on a beach towel last night.

[Gallowmere]

Keep forgetting to post my shit as well.

Second week of my heavy block started today with bench.

Bench Press: 1x45/95/135/180/200/4x3x210/12x210
Seated Cable Row: 1x45/90/135/160/5x180-10/10/10/10/12
Unilateral Pulldowns: 45/70/3x90-6/6/6
French Press: 3x70-13/11/10
Side Laterals: 3x25s-18/14/11
Hammer Curl-2x40-13/10

[Obs]

Like I posted a few days ago, don't know wtf was up with this tren. I have never done 500mg a week most was 250mg, but it seemed under dosed or just pure junk in the first vial. Since starting the second it is not junk, gotta take advantage of it while it's in my blood stream! I am also doing 300mg of test CYP that is from the pharmacy. Sides are definitely there in full force and the gains. My wife is aware that I bumped up my test from HRT 140 a week to 300, because she has been doing my injection in my shoulders for me. She wants me to stop because I almost ripped a guys head off in the bar last Friday night when we went out for a fish fry (fucking loud talker and was obnoxious). She doesn't know about the tren, had to sleep on a beach towel last night.

Sensitivity to sound is my only real side anymore.
It gets terrible.
Someone talks slow or gives me unnecessary details and I inadvertently blurt out for them to hurry up and spit it out.

Sometimes I shut myself away when the kids are playing etc. Just conversation burns my ear drums at some point every day.

[Capebuffalo]

I had thought about that but didn’t really think squats and deads same day was a good idea. I’ve never really had any advice on a bodybuilding routine before so the routine I posted I made up myself. Kind of a shot in the dark. I had a great powerlifting coach so never had any questions on if my routine was optimal.

Do dead’s on back day. Have at least 1-2 days between back and leg. Try one body part at a time. Hammer it. Exhaust it. Push it to failure. It has 5-7 days to repair and grow before you kill it again. Muscle grows outside the gym with rest and food. IMO you focus all energy that day on that body part. I think you’ll find growth changing it up. Try it 4 weeks then go back to what you are currently doing if you don’t see the benefit. That’s what works for me. But everyone is different.

[German89]

sup bitches...

sorry.. havent really made time to get online this week.

i'm good. i think? training has been.. decent. still making gains, i think? I haven't changed much in the past two weeks. weight is still 165/170. I feel like I am not leaning out at all but, maybe I am? who knows.



from last friday, i think?

uhh... yeah. i should be around tomorrow.. SHOULD... hope you boys are well!

[Old Duffer]

Boom! Back with an attitude, big G!!!

[Obs]

sup bitches...

sorry.. havent really made time to get online this week.

i'm good. i think? training has been.. decent. still making gains, i think? I haven't changed much in the past two weeks. weight is still 165/170. I feel like I am not leaning out at all but, maybe I am? who knows.



from last friday, i think?

uhh... yeah. i should be around tomorrow.. SHOULD... hope you boys are well!

Your bis look beefier!

Good to hear from you!

[almostgone]

sup bitches...

sorry.. havent really made time to get online this week.

i'm good. i think? training has been.. decent. still making gains, i think? I haven't changed much in the past two weeks. weight is still 165/170. I feel like I am not leaning out at all but, maybe I am? who knows.



from last friday, i think?

uhh... yeah. i should be around tomorrow.. SHOULD... hope you boys are well!

Dang...Ms. German looking very solid, even with those funky flowered pants.

[charger69]

Do dead’s on back day. Have at least 1-2 days between back and leg. Try one body part at a time. Hammer it. Exhaust it. Push it to failure. It has 5-7 days to repair and grow before you kill it again. Muscle grows outside the gym with rest and food. IMO you focus all energy that day on that body part. I think you’ll find growth changing it up. Try it 4 weeks then go back to what you are currently doing if you don’t see the benefit. That’s what works for me. But everyone is different.

Yep- Cape is right on with his assessment. The only thing that I would add is you can split legs into quads one day and hams another.
I have had lagging legs so I mixed it up a little and do legs 2x week however one day is quad focused with hams added and the other is hams focused with quads added.
I may alternate dead’s between hams and back, however if you are doing stiff legged, I recommend you do that on ham day.


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[charger69]

sup bitches...

sorry.. havent really made time to get online this week.

i'm good. i think? training has been.. decent. still making gains, i think? I haven't changed much in the past two weeks. weight is still 165/170. I feel like I am not leaning out at all but, maybe I am? who knows.



from last friday, i think?

uhh... yeah. i should be around tomorrow.. SHOULD... hope you boys are well!

Come on German.... give the boys a chance....: and Celine (Tarm). LOL
Looking good girl!!!


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[charger69]

Where is Ghetto??


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[Capebuffalo]

Arms

[German89]

LMFAO.. thanks boys... i just got those good german genetics - perhaps the ones hilter wanted us to have.. (god, i'm horrible)

Hoping to keep leaning out. i feel like i am getting no where with this cardio shit... i really want to add dnp in. still hitting var at 10mg but, i think, i might drop down to 5 for a little. i have 5mg tabs. just been waiting on my guy to figure out when he's coming off so we can line our cycles up accordingly. My sex drive has kinda taken a dive and so has appetite. I do my best to hit my calories.

[tarmyg]

Massive hangover from the company kickoff party last night. Home at 2am, wife call from India at 4am, up working at 7.30am. Fair to say yesterday was not a diet day.

[BOPJohnDoe]

sup bitches...

sorry.. havent really made time to get online this week.

i'm good. i think? training has been.. decent. still making gains, i think? I haven't changed much in the past two weeks. weight is still 165/170. I feel like I am not leaning out at all but, maybe I am? who knows.



from last friday, i think?

uhh... yeah. i should be around tomorrow.. SHOULD... hope you boys are well!

Did you steal your grandmas leggings? Jesus German...for the love of god I’ll buy you some new ones just throw those away!!

[Family_guy]

Which one

If your answer is anything other than “I don’t know any Celine songs ” then your gay

[charger69]

If your answer is anything other than “I don’t know any Celine songs ” then your gay

LMAO


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[German89]

Did you steal your grandmas leggings? Jesus German...for the love of god I’ll buy you some new ones just throw those away!!

waaahhh... i mean. sure, buy me some but.. i like those leggings... if you saw the behind you would too lmfao

what's wrong with them?

[Old Duffer]

G: wifee says, I like those leggings! Their cool!

Duff says: cannot judge without seeing all sides

[Old Duffer]

[German89]

Lmao
See JD!!! They're cute. Go home. You're drunk!

Thank you Mrs. Duffer!!!! And you're looking good!!

[Old Duffer]

Lmao
See JD!!! They're cute. Go home. You're drunk!

Thank you Mrs. Duffer!!!! And you're looking good!!

Thanx. That means a lot.

Wifee is a Lula addict. ;-)

[German89]

Thanx. That means a lot.

Wifee is a Lula addict. ;-)

Haha.. yeah I used to like their leggings... now I dont bother spending 100 bucks on a pair of leggings. They all end up being see through at some point.

[Old Duffer]

Haha.. yeah I used to like their leggings... now I dont bother spending 100 bucks on a pair of leggings. They all end up being see through at some point.

Aaaand THATS why I like them! Lol

[Gallowmere]

Fun, but not quite what I was expecting. Ah well. They can’t all be zingers.

Vertical Jump: 4x3
Back Squat: 1x135/185/225/275/320/355/4x3x375/8x375
Rack Pull and Hold: 1x135/225/315/405/495/545/585
Barbell Shrugs: 3x495-6/5/4
Adduction: 3x175-40/30/25
Abduction: 3x175-40/30/25

[German89]

Haha.. yeah I used to like their leggings... now I dont bother spending 100 bucks on a pair of leggings. They all end up being see through at some point.

That's why I tie a flannel around my waist at the gym lmao

[timetolift5]

Wish I knew how to get what I see in the mirror to translate to photos but whatever. Gettin it in

[Obs]

Wish I knew how to get what I see in the mirror to translate to photos but whatever. Gettin it in

Looking great btw I feel your pain

[tarmyg]

Working out at World Gym, SF this week. Food is not great but it is what it is. One more week here.

[Old Duffer]

You got those veins popping!

[Old Duffer]

Look out boys n girls: Tren is back!

[Proximal]

Damn Duff, looking great. Your arms & shoulders are vascular & your mid-section is really taking shape!

[Old Duffer]

Damn Duff, looking great. Your arms & shoulders are vascular & your mid-section is really taking shape!

Thanx Prox!
It's Gearhead and his truly evil "100 sit ups after every session" crap! Lol

[GirlyGymRat]

Damn I’m jealous of your quads.

As am I!!!

[GirlyGymRat]

I used to bike a lot peri-puberty as well. I wonder if similar stimulus will help promote growth, in that circumstance?

I’ve read studies that kids start early in sports have tendency to maintain muscle later in life vs those with no athletics. Like muscle memory.

I was always active kid. Cheerleading (don’t be a hater lol), field hockey, biking, track (no field for me). I thought I had thunder thighs in HS.....now I love my legs...my best asset! I’m so thankful my parents drove me to cheer practice when I was 5.

[GirlyGymRat]

Wifee n I are LMAO Tarmyg!

Me too! Ha.