Back In Black - I'm Just Makin' My Play

[Back In Black]

well bib u actually cook the potatoes in a frying pan with flour?? ??

In a non stick pan with flour yep

[Back In Black]

My least favourite workout of the week, delts and tri's.

Shoulder press
Superset machine lateral raises with dumbbell upright rows
Rear delt flye on machine
Close grip bench
Cable press down

12 sets total.

Good workout,weights and/or reps up again. I'm starting to see what I used to look like although I have about 20lbs of LBM still to gain. That won't happen during the course of comp but I'll be close enough to give me heart that I can get back there.

[bikeral]

Way to go mate. Looking forward to your after pics. Funny Delts/Tri is my favorite workout.

[Back In Black]

Quads and hams

Damn I love leg day. Except for the night before and the moments arrive at the gym but soon as I start working I remember its good up in weight and/or reps; my biggest noticeable increase in strength since the competition started

45degree leg press - 2 sets of rest pause and one double drop set
Hack squats
Lying leg curl superset with leg extensions
Romanian deadlifts
Split squats

14 sets and done.

Still haven't shortened or missed any of my PWO cardio sessions.

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

good work there buddy!

i never woulda thought u enjoyed legs the most!

my fave is def chest day

[Back In Black]

good work there buddy!

i never woulda thought u enjoyed legs the most!

my fave is def chest day

I suspect it because they are my strongest and easiest growing body part. I may think different if I still did squats

Mid week weigh in at 190.75lbs. Next stop, 200lbs

[Capebuffalo]

Seems as though you have put on a little over 9 lbs.
Nice work Mr. Black.

[Back In Black]

Seems as though you have put on a little over 9 lbs.
Nice work Mr. Black.

Thanks Cape, 9.5lbs to be exact in exactly 4 weeks. I'll still be happy if I finish this comp at 196 and a little leaner but we'll see. Im sure my Grecian holiday next month will derail me slightly. I think I already am leaner and my a'dex is set at 0.25mg every day and I don't think there is any bloat as a result.

Adding 10g carbs to my final meal and an apple to my PPWO meal. I'm now at 2900-3000 cals daily. And I'm still hungry!!!!

Trained back and bi's today, another good workout, really happy how things are progressing

[Back In Black]

Chest, calves and abs today.

Only 8 working sets on chest and a new PB on incline dumbell press, which was nice

I'm finding that running this HIT protocol 4 days in a row is a bit of a struggle by day 4 but I'm gonna stick with it as long as there is progress. Restless nights caused by my 2 year old haven't helped.

I dropped my test intake DOWN to 400mg pw last week due to itchy nips, despite my a'dex at .25mg every day. All i have done is stop my TRT gel from my daily regime. i think, in future, I need to look at lower test dosages and add in another compound.

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

why not increase the adex? itchy nips would have to be weird. i hope i never have to encounter them!

[Back In Black]

why not increase the adex? itchy nips would have to be weird. i hope i never have to encounter them!

I already increased it to every 24hrs, increasing it further would confuse me with spacing it out evenly. Besides, I'm skintight and can't afford my next lot of gel and only have 8 days worth left so I'm saving it. I still think I'll get some pretty good gains on 400mg per week, especially as it is pretty much a virgin cycle

[Back In Black]

Well, I have some proper DOMS in my chest today, and all from only 8 working sets

Had a cheat meal, good old fish and chips, for lunch. And a crunchie bar. It was very nice but not sure it was worth it.

Looking forward to 3 days of non training

[Capebuffalo]

Enjoy your weekend. Nice job on the chest.

[Back In Black]

Enjoy your weekend. Nice job on the chest.

Thanks buddy, had a few little cheats over the weekend, probably doubled my fat content over the 2 days which is an extra 500cals or so per day. No biggie, a cheat meal every saturday puts me 500cals over in any event.

4 weeks today til my holiday so I plan to be extremely strict in term of macro's during that time. After my planned muffin and latte at the coffee shop this morning. It is Daddy Daughter Day after all

[baseline_9]

Well, I have some proper DOMS in my chest today, and all from only 8 working sets

Had a cheat meal, good old fish and chips, for lunch. And a crunchie bar. It was very nice but not sure it was worth it.

Looking forward to 3 days of non training

Always worth it at the time but never worth it after....

[milky01623]

Always worth it at the time but never worth it after....

Base how's you buddy?

[baseline_9]

Base how's you buddy?

I'm ok, kind of changed my plan so that I peak my conditioning for my next holiday rather than for this comp.... But I've gotta do it this way or I will just get into a vicious cycle....

How u doing, I will check ur thread out...


Anyway, BIB, how things.... To save me me trying to piece together this whole thread and workout what your doing can you put it in a reply for me... I'll make it easy

Overall plan?
Diet plan?
Current macros?
Planned macro drop/ increase?
Cardio?
Training style?
Training routine?
Current drugs?
Planned drugs?

[Back In Black]

I'm ok, kind of changed my plan so that I peak my conditioning for my next holiday rather than for this comp.... But I've gotta do it this way or I will just get into a vicious cycle....

How u doing, I will check ur thread out...

Anyway, BIB, how things.... To save me me trying to piece together this whole thread and workout what your doing can you put it in a reply for me... I'll make it easy

Overall plan?
Diet plan?
Current macros?
Planned macro drop/ increase?
Cardio?
Training style?
Training routine?
Current drugs?
Planned drugs?

Lean bulking. Would like to gain 16lbs in weight and drop 3-4lbs of fat.

Conventional diet plan, started at 2700cals, macro split is approx 41/43/16. I'm up to approx 3000 cals going up steadily throughout but under constant review.

Training style is HIT, drop sets and rest pause interspersed with straight sets. I train 4 on 3 off.

Shoulders and triceps
Quads and hams
Back and biceps
Chest, calves and abs

Cardio 25 mins low/moderate intensity after every lifting session.

Currently halfway through 8 week prop cycle 110mg EOD (not looking forward to it ending)

Planned - maybe 2 cycles of clen , other than that just back onto my TRT dose for the last 5 weeks

Enough?

[baseline_9]

Lean bulking. Would like to gain 16lbs in weight and drop 3-4lbs of fat.

Conventional diet plan, started at 2700cals, macro split is approx 41/43/16. I'm up to approx 3000 cals going up steadily throughout but under constant review.

Training style is HIT, drop sets and rest pause interspersed with straight sets. I train 4 on 3 off.

Shoulders and triceps
Quads and hams
Back and biceps
Chest, calves and abs

Cardio 25 mins low/moderate intensity after every lifting session.

Currently halfway through 8 week prop cycle 110mg EOD (not looking forward to it ending)

Planned - maybe 2 cycles of clen , other than that just back onto my TRT dose for the last 5 weeks

Enough?

Yeh sweet...

I wouldn't be able to do HIT 4 days in a row.... Would kill me lol

[Back In Black]

Yeh sweet...

I wouldn't be able to do HIT 4 days in a row.... Would kill me lol

It's hard mate, it's why I do some straight sets too. TBH it's only something I will be doing on cycle or until I can actually change my split.

[Back In Black]

Week 4 updated

[lovbyts]

Week 4 updated

No sneak peak pictures?

[Back In Black]

No sneak peak pictures?

As most people aren't even logging in their logs, no

Not yet anyway, I'll probably post some half way through, so another 3 weeks or so. Or as soon as I find some very favourable lighting

[Back In Black]

Well, bugger me backwards and call me Charlie. Not only did I have a great delt workout but I also enjoyed it all the way through, progress

Upping cardio to 30 mins after each lifting session and may add another session in on the weekends, family permitting,

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

"Charlie!!!!!"

[Back In Black]

Legs done.

45 degree leg press - 2 sets of double rest pause and double drop set has given me some serious (but good) discomfort in my quads. Favourite day, done

[krugerr]

Legs done.

45 degree leg press - 2 sets of double rest pause and double drop set has given me some serious (but good) discomfort in my quads. Favourite day, done

Legs are starting to become one if my favourite workouts again, and I'm beginning to loath shoulders!

Legs are great, especially in a HIT style, short, sweet and heavy!!

[Capebuffalo]

You have been killing it. Progress picture. What are we up against? Show the goods.

[Back In Black]

You have been killing it. Progress picture. What are we up against? Show the goods.

Ha ha, soon mate. Half way through ill throw some up so another 3 weeks or so

[Capebuffalo]

Ha ha, soon mate. Half way through ill throw some up so another 3 weeks or so

Tease. .

[GirlyGymRat]

Pics pics pics!

[Back In Black]

Pics pics pics!

Soon, soon, soon

[Back In Black]

Mid week weigh in at 192lbs. 5 weeks since my initial weigh in and up 10.75lbs. I'm not sure I look it or feel it but my t shirts are definitely more snug. I guess another 10lbs and I'd start to notice properly.

Really storm back and bicep workout today. 7 exercises, 13 sets and 30 mins of cardio.

Later today I am going to try and make some gluten free bread to continue my wheat free experiment

[Capebuffalo]

Lets call it 11 lbs. sweet. Still at 196lbs. But got a secret weapon. Now the weight will fall off.

Seems like your plan is coming to fruition. Good deal.

[Back In Black]

Oh my, what a terrible session. Thought I'd train later in the day today instead if first thing. Big mistake, place was absolutely heaving. Couldn't get on any bit if kit that I wanted and, as such, had a sub par chest workout.

Workout cut shirt I'll go back tomorrow for calves, abs and a delt isolation workout.

Quite pissed off, I want every workout to be awesome.

Grumpy now

[kelkel]

I'd be happy with more pics of whoever's in your avi!

[Back In Black]

I'd be happy with more pics of whoever's in your avi!

When I remember who she is I will oblige. In the meantime I am also partial to a bit of this

[Back In Black]

My first attempt at gluten free bread, it's heavy and dense. I may end up toasting it and eating it with jam although I did plan to use it for burgers tonight. We shall see!

[panntastic]

My first attempt at gluten free bread, it's heavy and dense. I may end up toasting it and eating it with jam although I did plan to use it for burgers tonight. We shall see!

<img src="http://forums.steroid.com/attachment.php?attachmentid=137493"/>

Get some meat Inbetween it nice bit of rare rump steak caramelised red onion mmmmmm

[Back In Black]

Get some meat Inbetween it nice bit of rare rump steak caramelised red onion mmmmmm

That's the plan for tomorrow, steak, onion and mushrooms I just had some toasted with lemon curd, funny texture somewhere between bread and cake but nice enough. I'm hoping my grain/gluten free experiment teaches me something. It's been nearly 2 weeks and I'm not sure I feel any different but I always suspected the reintroduction would be the telling point.

Now I have a weekend to negotiate in terms of food. My Mrs is awful on a weekend, as if calories don't count, and she wonders why she can't lose weight. You can't learn women!!!