Back In Black - I'm (Still) Just Making My Play

[Back In Black]

Thought I'd continue logging of my progress this year. The last 3 months have been logged in the Transformation Contest section and my own log can be found here

http://forums.steroid.com/most-impro...n-my-play.html

Where I went from this



To this



This is now a continuation. I plan to bulk for the rest of the year, in as lean a manner as possible.

Currently

5'11.5"
195lbs. (181lbs in my before photo above)
10-12%bf
41 years old

My goal is to be approx 210lbs by years end at less than 15%.

If everything else in my life goes to plan this years there will be at least 5 weeks where I will have issues with dieting correctly and training, which is about 20% of the time left this year.

I will detail training and diet plans in the next 2 posts.

[Back In Black]

As I just gained 14lbs in 13 weeks and lost fat I am pretty much intending on running a maintenance diet for a couple of weeks before I start adding in calories. I'm still working out exactly what that is but I am somewhere close with

Carbs 400g
Pro 200g (225 on training days)
Fats 50-60g

That's a C/P/F ratio of approx 54/30/16

That's a pretty low amount of protein to what most on here follow. I guess I'm trying to do 2 things with having it that low (was up to 300g during the contest). The first is that protein is expensive, and I'm skint, so I'm trying to save some money. The second is that it's a little experiment. Is it really going to make any difference by dropping my protein if I'm eating that many carbs? TBH, as soon as I am needing extra calories I will be adding another 25g each of pro and carbs.

I will try and leave my fats where they are, any increase with that amount of carbs and I will gin more fat than I'd like. Perhaps when I need even more cals I will add some more fats. Ultimately though, all macro's will be under constant flux depending on results.

So, maintenance calories because its prt of my bulking plan. Bulk, maintain, bulk maintain etc. I just bulked for 14 weeks and am in the 2nd week of maintenance. 2 more weeks of maintenance then slight calorie increase for 4 weeks then a 4 week prime before cycle (all being well).

[Back In Black]

I will be cycling my workouts, as well as my diet plan, throughout too.

I just restarted a different version of HIT last week which I will run for probably 5 weeks before I revert back to a more straight sets approach.

My current HIT workout is (I'm not detailing warm ups)

Sunday - delts and tri's

Smith machine military press
One set 8-12 reps
One double drop set

Side lateral raise
One double drop set

Dumbell upright row
One double drop set

Front dumbell raise
One set 8-12 reps
One double drop set

Reverse pec deck rear flyes
One set 8-12 reps
One double drop set

Skull crushers
3 sets 8-12 reps

Tricep push downs
One triple drop set

Tuesday -Quads and hams

Leg press
One set 12-15 reps
One set rest pause

Hack squat
One set 12-15 reps
One DDS

Lying leg curl
One set 8-12 reps
One set of rest pause

Leg extensions
One set 8-12 reps
One DDS

Romanian deadlifts
3 sets 8-12 reps

Wednesday - chest, abs and calves

Incline dumbell press
One set 8-12 reps
One DDS

Flat dumbell press
One set 8-12 reps
One DDS

Incline Flyes
One DDS

Pec deck flyes
One set 8-12 reps

Standing calf raise
One set 8-15 reps
One DDS

Seated calf raise
One set 8-12 reps
One set rest pause

Abs - leg raises and oblique work, changes each workout

Friday -Back and biceps

Seated neutral grip row
One set 8-12 reps
One set rest pause

Cambered D ring pull down
One set 8-12 reps
One DDS

Seated wide grip row
One set 8-12 reps
One set rest pause

Reverse grip pull down
One set 8-12 reps
One DDS

Hyper extensions
3-4 sets 8-12 reps

Standing dumbell curls
One set 8-12 reps
One DDS

Ez bar curls
One set 8-12 reps
One set rest pause

[energizer bunny]

excellent work mate....looking really well in your avi!

definitely a good idea keeping a log.

[Back In Black]

excellent work mate....looking really well in your avi!

definitely a good idea keeping a log.

Thanks buddy, at least I will have one reader

[energizer bunny]

lol youl have loads man!.....just wrong time mate, only the British awake at this time, with all the dif time zones, its only 0230 by the clock on this site.

[energizer bunny]

0311 to be exact ha

[Back In Black]

lol youl have loads man!.....just wrong time mate, only the British awake at this time, with all the dif time zones, its only 0230 by the clock on this site.

You get more views with pictures I reckon, although changes aren't going to very noticeable very quickly so there won't be many I don't think. Maybe when I hit a milestone or 2.

[energizer bunny]

I pictures are always good, only way to really gauge progress for the reader.

[--->>405<<---]

Thanks buddy, at least I will have one reader

make that 2 readers!

when u planning another cycle?? me probably september ish

my peptides came in (ghrp-2, mod grf, carnitine) so i start cutting monday.. probably 8 weeks cut, then maintain for a week or 2 maybe and then cycle.. itll be my first cycle too!

[AD]

Third reader

[twitz]

Happy to see you're still logging BinB!

You're looking awesome!

Will be following

[Back In Black]

make that 2 readers!

when u planning another cycle?? me probably september ish

my peptides came in (ghrp-2, mod grf, carnitine) so i start cutting monday.. probably 8 weeks cut, then maintain for a week or 2 maybe and then cycle.. itll be my first cycle too!

All things being equal, September time for me too (dependant on getting a retail unit and/or sorting out my TRT)

Use your cut as a prime and go straight into your cycle and bulk, trust me

[Back In Black]

Third reader

Good man

[Back In Black]

Happy to see you're still logging BinB!

You're looking awesome!

Will be following

Thanks Twitz, the logging seemed to help last time around so I hope it will spur me onwards and upwards

[krugerr]

Another thread for me to get engrossed in.

Keep it going BiB!

[Back In Black]

Another thread for me to get engrossed in.

Keep it going BiB!

Will do

Took my little girl to the cinema for the first time ever this afternoon. Had some sweet popcorn

Then had chilli beef ramen (which was pretty good in Terms of macros) with 6 tempura prawns (which weren't ) .slight adjustments made to the rest of today's meals and gonna make a homemade extra lean beef bolognese pizza for dinner.

[--->>405<<---]

All things being equal, September time for me too (dependant on getting a retail unit and/or sorting out my TRT)

Use your cut as a prime and go straight into your cycle and bulk, trust me

yes i had considered this!

[Back In Black]

yes i had considered this!

Good

What's your cycle, test and primo?

[MR-FQ320]

Subbed :-)

[austinite]

Yeah buddy! Subscribed. I might play copycat with your diet. Thanks for putting this up BIB!

[Back In Black]

Yeah buddy! Subscribed. I might play copycat with your diet. Thanks for putting this up BIB!

Ha ha, only if you want to lose LBM, youres bigger than me, remember

[austinite]

Ha ha, only if you want to lose LBM, youres bigger than me, remember

I know. But I will copy your meals! I've seen pictures!

[Back In Black]

I know. But I will copy your meals! I've seen pictures!

Oh yes! Maybe i'll post a full days worth of diet in picture form one day this week. That might upset you though, with all the cereal, milk and bread

[austinite]

Oh yes! Maybe i'll post a full days worth of diet in picture form one day this week. That might upset you though, with all the cereal, milk and bread

lmao. I'm working on that problem. you'll help me through it

[Back In Black]

Just had a great shoulder and tricep workout. Despite the fact that I haven't been on cycle for a little while my lift are consistently going up. Every workout. I think that not having to train 4 days in a row, for the time being at least, will pay dividends in terms of recovery and progress.

my gym has no heating for winter and no air con for summer. It has some glass panels in the roof which made it extremely warm today and it was on about 21c outside. Thankfully I normally train early morning which is beneficial, in summer at least.

Hungry

[twitz]

a homemade extra lean beef bolognese pizza for dinner.

This sounds super!!

Just had a great shoulder and tricep workout. Despite the fact that I haven't been on cycle for a little while my lift are consistently going up. Every workout. I think that not having to train 4 days in a row, for the time being at least, will pay dividends in terms of recovery and progress.

my gym has no heating for winter and no air con for summer. It has some glass panels in the roof which made it extremely warm today and it was on about
21c outside. Thankfully I normally train early morning
which is beneficial, in summer at least

Hungry

Nice to hear you're gaining strength, very lucky!!

My gym is like that too... The sun just beams in and it's like a sauna. Hang in there!

[Capebuffalo]

Well hell. You know I'm going to have to follow this.

How about the recipes for some of the meals as well. That would be much appreciated.

You will look better with some size on ya . Now get big buddy.

[itsjayman02]

I'm on this thread BinB and will also begin new cycle in September

I'm on 227lb at the moment and at about 16-17% Bf

Will continue with my current plan as usual until I hit 15% then plan for my next cycle

Will watch your progress with interest my friend!!

[Back In Black]

Thanks guys, not sure I want to be any bigger than 210, guess I won't really know til I get there (it's been 20 years since I was, and in any kind of shape).

Daddy daughter day today. Coffee shop for coffee and cake and a trip to the park, normally I love it but my hay fever is pretty bad at the moment. No doubt the cake will help

[marcus300]

I will be cycling my workouts, as well as my diet plan, throughout too.

I just restarted a different version of HIT last week which I will run for probably 5 weeks before I revert back to a more straight sets approach.

My current HIT workout is (I'm not detailing warm ups)

Sunday - delts and tri's

Smith machine military press
One set 8-12 reps
One double drop set

Side lateral raise
One double drop set

Dumbell upright row
One double drop set

Front dumbell raise
One set 8-12 reps
One double drop set

Reverse pec deck rear flyes
One set 8-12 reps
One double drop set

Skull crushers
3 sets 8-12 reps

Tricep push downs
One triple drop set

Tuesday -Quads and hams

Leg press
One set 12-15 reps
One DDS

Hack squat
One set 12-15 reps
One DDS

Lying leg curl
One set 8-12 reps
One set of rest pause

Leg extensions
One set 8-12 reps
One DDS

Romanian deadlifts
3 sets 8-12 reps

Split squats
One set each leg 8-12 reps

Wednesday - chest, abs and calves

Incline dumbell press
One set 8-12 reps
One DDS

Flat dumbell press
One set 8-12 reps
One DDS

Incline Flyes
One DDS

Pec deck flyes
On set 8-12 reps

Standing calf raise
One set 8-15 reps
One DDS

Seated calf raise
One set 812 reps
One set rest pause

Abs - leg raises and oblique work, changes each workout

Friday -Back and biceps

Seated neutral grip row
One set 8-12 reps
One set rest pause

Cambered D ring pull down
One set 8-12 reps
One DDS

Seated wide grip row
One set 8-12 reps
One set rest pause

Reverse grip pull down
One set 8-12 reps
One DDS

Hyper extensions
3-4 sets 8-12 reps

Standing dumbell curls
One set 8-12 reps
One DDS

Ez bar curls
One set 8-12 reps
One set rest pause

Looking good Bib, the only thing I would change is bring the reps down on the first working set to around 6-10 which should be hitting complete failure, this will make you use heavier weight which in turn will put more over load on your system which will force growth, thats the only think I would change. The double drops are excellent and make sure you leave nothing in the tank for the dropsets after the working set, a lot make this mistake thinking they got to dropset after this working set, but all you got to think about is going to complete failure on the working set which should hit around 6-8 reps only then dropset off that. Each dropset should be attacked the same done leave anything in the tank for the next drop set go to the maximum you can, take the body to total failure and push it into the pain zone to force growth.. looking good bib

[Back In Black]

Looking good Bib, the onlky think I would change is bring the reps down on the first working set to around 6-10 which should be hitting complete failure, this will make you use heavier weight which in turn will put more over load on your system which will force growth, thats the only think I would change. The double drops are excellent and make sure you leave nothing in the tank for the dropsets after the working set, a lot make this mistake thinking they got to dropset after this working set, but all you got to think about is going to complete failure on the working set which should hit around 6-8 reps only then dropset off that. Each dropset should be attacked the same done leave anything in the tank for the next drop set go to the maximum you can, take the body to total failure and push it into the pain zone to force growth.. looking good bib

Thanks mate, my working set i take to positive failure every time (exception of Romanian deadlifts). My drop sets (and rest pause) I fail at 4-7 reps before dropping the weight. I actually prefer a rep range of 6-10 on a straight set so I may encourage myself to do that on most of the straight working sets that I do.

[marcus300]

Thanks mate, my working set i take to positive failure every time (exception of Romanian deadlifts). My drop sets (and rest pause) I fail at 4-7 reps before dropping the weight. I actually prefer a rep range of 6-10 on a straight set so I may encourage myself to do that on most of the straight working sets that I do.

sounds good, do what works for you mate but the main thing is to take your working set to positive failure and leave nothing in the tank for the next set, then drop set or rest pause, takes a heart of a lion but the results will very excellent.

[Back In Black]

Pre workout meal/shake. Powdered oats, strawberry WPC, cottage cheese. Plus 2g fish oil.

Macros
Carbs 31
Pro 31
Fat 7.5

[Back In Black]

Legs day today, killed it. The last 5 or 6 weeks I've been suffering some anxiety before legs day, from the night before to the time of my first working set. But today I was looking forward to it since last night, like the good old days. Still my favourite workout of the week

Made a mistake of not setting the back rest on the leg press properly which made the whole thing harder but still upped the weight on each set. All other exercises were up in weight and/or reps. Felt good, really good until my last exercise when I fatigued pretty quickly.

No cardio today.

[Back In Black]

Immediately PWO I had 23g worth of protein from WPC.

PPWO meal

Tuna with low fat mayo and ketchup
Apple
Soft boiled egg
Bran flakes with skim milk
Cup of tea

Macros
Carbs 95
Pro 38
Fat 10.5

[--->>405<<---]

Milk and sugar in the tea??

[Back In Black]

Milk and sugar in the tea??

A splash of skim milk only. Obviously I drink it with my pinky in the air

[--->>405<<---]

A splash of skim milk only. Obviously I drink it with my pinky in the air

obviously.. my mom takes milk and sugar.. my wife gets irritated with my mom cuz every time she comes over my mom offers her milk and she doesnt drink milk in hers, but does drink sugar.. i only drink it iced and sweet with a lot of lemon.. have u tried it yet?? do i need to send u some iced tea bags??

[Back In Black]

obviously.. my mom takes milk and sugar.. my wife gets irritated with my mom cuz every time she comes over my mom offers her milk and she doesnt drink milk in hers, but does drink sugar.. i only drink it iced and sweet with a lot of lemon.. have u tried it yet?? do i need to send u some iced tea bags??

Mate, it's never fvcking hot enough to drink iced tea here lol. I've never tried proper iced tea so what the hell, I will PM you my address