--->>405<<--- accountability/progress log

[digsy1983]

if you carry on with the gains you're going to have to change ya name to >>505<<!!!

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

For the supersets did you mean squat ss with leg extension, calf raise ss with shrugs?

no i mean i supersetted all 5 exercises back to back to back to back to back...

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

if you carry on with the gains you're going to have to change ya name to >>505<<!!!

LOL.. yeh i wish! the 405 is for the bench! 60lbs to go and itll be mine!

[digsy1983]

no probs dude, you'll smash it soon enough!!

[Brick]

no i mean i supersetted all 5 exercises back to back to back to back to back...

One word. MONSTER!

[Tx89]

Good shit brotha! What stance you using when squatting? For me it makes a Lot of difference when it comes to strength.

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

Good shit brotha! What stance you using when squatting? For me it makes a Lot of difference when it comes to strength.

dont know if im doing a correct stance or not i just always put the weight on my shoulders and squat! LOL

feet slightly wider than shoulder width, toes pointed slightly out... seems i am stronger this way than toes pointing strait ahead and/or narrower stance..

[baseline_9]

no i mean i supersetted all 5 exercises back to back to back to back to back...

That's called a 'giant set' bro....


Lookin good... Nice to see the gains... LBM vs FM

[Tx89]

I dont think theres a correct or incorrect stance in general, just different ones that work for different People and their bodies :-)
I like to squat the same way as you! If u wanna move even more weight try a slightly broader stance like 150% shoulder width. More glute activation can work wonders :-)

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

That's called a 'giant set' bro....


Lookin good... Nice to see the gains... LBM vs FM

thx a lot man! good to know on the giant set i tell u i sure do enjoy eatn 3200cals every day! prob another 6 weeks depending how i go then maybe cut. i have a new addition plan to the end of my cut a guy i know from work uses for contest prep. hes a pro.. im stoked! gonna be hard to maintain patience until then!

I dont think theres a correct or incorrect stance in general, just different ones that work for different People and their bodies :-)
I like to squat the same way as you! If u wanna move even more weight try a slightly broader stance like 150% shoulder width. More glute activation can work wonders :-)

ok cool! ill give that a go! i tell u with the 455lbs the tuffest part to me was standing up and backing up as well as re-racking the weight. the squat part really wasnt too hard!

[Tx89]

I feel the same on heavy squats man, down is fairly easy, but overcoming the dead point Down there and get back up is hardest.
Glutes really help a Ton in this and are strong fkers, squat and deadlift really improved After I learned how to use them properly!
Let me know how it goes for u :-)

[Brick]

thx a lot man! good to know on the giant set i tell u i sure do enjoy eatn 3200cals every day! prob another 6 weeks depending how i go then maybe cut. i have a new addition plan to the end of my cut a guy i know from work uses for contest prep. hes a pro.. im stoked! gonna be hard to maintain patience until then!

ok cool! ill give that a go! i tell u with the 455lbs the tuffest part to me was standing up and backing up as well as re-racking the weight. the squat part really wasnt too hard!

Try turning around. So when you unrack you walk backwards when you have the most juice. Then when you are done your last rep you take two small steps forward and force it into the rack. I did it safer that way too

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

I feel the same on heavy squats man, down is fairly easy, but overcoming the dead point Down there and get back up is hardest.
Glutes really help a Ton in this and are strong fkers, squat and deadlift really improved After I learned how to use them properly!
Let me know how it goes for u :-)

thx man ill do it! and yes deads are something i said today in the gym ive got to incorporate into my routine. i did em for a little while but backed off cuz i dont wanna hurt my back. i never have hurt my back i just def dont want to

Try turning around. So when you unrack you walk backwards when you have the most juice. Then when you are done your last rep you take two small steps forward and force it into the rack. I did it safer that way too

yeh thx dude thats how i do it id hate to try to re-rack backing up!

[Brick]

thx man ill do it! and yes deads are something i said today in the gym ive got to incorporate into my routine. i did em for a little while but backed off cuz i dont wanna hurt my back. i never have hurt my back i just def dont want to

yeh thx dude thats how i do it id hate to try to re-rack backing up!

I used to do it backing up but stopped cuz once I got into bigger weights it got scary going
Backwards!

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

ok its the weekly sunday weigh-in bf% chek again i will paste last week's post below and then modify the time references and then post this weeks results below it:


Originally Posted by --->>405<<---
oh yeh weight today: 193lbs, bf% 7.97 <--- 3 weeks ago



results of first week of IF: 195.2lbs 8.3%BF <---- 2 weeks ago

LBM last week: 177.62lbs
LBM this week: 179lbs

gained 1.38lbs LBM
gained 0.82lbs FAT


LAST WEEK: (first week bulk results)

197.8lbs 8.67%bf

LBM 2weeks ago: 177.62 lbs
LBM last week: 179 lbs
LBM this week: 180.65 lbs

gained 1.65lbs LBM
gained 0.95lbs fat

2week LBM increase: 3.03lbs
fat increase 2 week: 1.77lbs

ill take it! the real tale teller will be next week!


THIS WEEK:

199.8LBS 8.78%BF

182.26LBS LBM 17.45LBS FAT

GAINED: 1.61LBS LBM

GAINED: 0.3LBS FAT

thats 4.64lbs LBM gain in 3 weeks and 2.07lbs fat

69%LBM gain
31%fat gain

so i only gained 1/3 the amt of fat this week compared to last week and about the same amount of LBM

[gonejeepin]

Great results! How's the strength coming along?

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

Great results! How's the strength coming along?

strength continuing to increase. lookn forward to a good week this week. will be week 3 of bulk and if i count the 1 week of IF itll be week 4. gonna keep rolling until i become too unhappy with my bf%. (which i dont think will take a lot)

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

good chest/bis/abs workout today. got 315 on the bench for 3 (almost 4)! happy with that. shooting for 4 next week!

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

well first thing in the am weigh-in = 200.0lbs

7 down/10 more to go then cut!

[milky01623]

well first thing in the am weigh-in = 200.0lbs

7 down/10 more to go then cut!

Makin some good progress dude gaining in strength and lbm quality

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

at 680cals
68g pro
76g carbs
11g fat

(not including the tomato sauce cuz ive been a bit lazy)

IMO this is my best PWO meal ive found! i am super stoked at the results of this bulk so far! this being my first intentional bulk ever!

my squat has gone up at least 100lbs and my bench has gone up 40lbs and this is only week 4.

275 on the bench is my "new 225". i dont even do 225 anymore for any of my work sets.

i got 315 x 4 today with not much difficulty. personal best! monday i only got it for 3 reps. next week im going for 365 on bench as a new max and 500 on the squat.

Im pumped!!!

with 4 weeks left on this bulk (as long as i dont get too fat ) i am gonna shoot for attaining my 405lbs bench goal! we'll see how i do next week on the 365. stay tuned..

[milky01623]

at 680cals
68g pro
76g carbs
11g fat

(not including the tomato sauce cuz ive been a bit lazy)

IMO this is my best PWO meal ive found! i am super stoked at the results of this bulk so far! this being my first intentional bulk ever!

my squat has gone up at least 100lbs and my bench has gone up 40lbs and this is only week 4.

275 on the bench is my "new 225". i dont even do 225 anymore for any of my work sets.

i got 315 x 4 today with not much difficulty. personal best! monday i only got it for 3 reps. next week im going for 365 on bench as a new max and 500 on the squat.

Im pumped!!!

with 4 weeks left on this bulk (as long as i dont get too fat ) i am gonna shoot for attaining my 405lbs bench goal! we'll see how i do next week on the 365. stay tuned..

You'll reach your 405 before the end of this bulk of that I'm sure :-)
Now can you tell me some traps exercises pls

[-KJ-]

Well since ive been on here last your transformation is once again inspirational.

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

You'll reach your 405 before the end of this bulk of that I'm sure :-)
Now can you tell me some traps exercises pls

THX BUDDY! (MATE )

Traps:
shrug barbell
shrug smith machine
shrug dumbell
cable shrug (what i do and like a lot). i do one side at a time. use the cable crossover machine. drop the cable to the floor.add weight. pick it up with one hand and either grab the top of the machine (if u can) or hold the other hand behind ur head. shrug.. up quikly.. hold and squeeze. down slowly..

i usually do 4 work sets progressively heavier and hit em twice per week. traps are a weak point in my physique and theyre coming along nicely from this exercise alone.

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

Well since ive been on here last your transformation is once again inspirational.

hey thx man! good to see u!

[digsy1983]

ya doing well, especially with minimal BF gains! are you set on calling it a day ater 10lbs mark or are you going to carry on until 10 or 12% BF then cut back down?

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

prob 210lbs. depends more on how i look and feel rather than what the calipers tell me. (and how close i am to 405 by then )

[Bodacious]

Dang man good job on the bulk. I keep reason.g your post and it helps me just reading yours. Did u get a chance to loom at my thread on my cut before and after pics??

I just not sure about a bulk after losing it and going crazy putting it back on. I dunno about that lol...

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

Dang man good job on the bulk. I keep reason.g your post and it helps me just reading yours. Did u get a chance to loom at my thread on my cut before and after pics??

I just not sure about a bulk after losing it and going crazy putting it back on. I dunno about that lol...

glad i can help man! i have not lookd at ur pics will chk them out

[Back In Black]

Just thought I'd pop in say hi!

Hi!

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

Just thought I'd pop in say hi!

Hi!

HEY BUDDY! whats up? how much longer til u get internet? hows the move going? settling in? business? workouts? diet? etc..

[Back In Black]

Another 2 weeks before I get proper Internet access!

House is good, everything settled just need that shop premises real soon else we won't open this year.

Barely trained the last 5 weeks and have 14lbs or so to lose now. Need a proper kick up the arse!

[RaginCajun]

Another 2 weeks before I get proper Internet access!

House is good, everything settled just need that shop premises real soon else we won't open this year.

Barely trained the last 5 weeks and have 14lbs or so to lose now. Need a proper kick up the arse!

Good to hear from ya stem.

Hope everything works out!

I'll give ya swift kick, I need one myself!

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

Another 2 weeks before I get proper Internet access!

House is good, everything settled just need that shop premises real soon else we won't open this year.

Barely trained the last 5 weeks and have 14lbs or so to lose now. Need a proper kick up the arse!

dang it man! 14lbs in 5 weeks! sounds like u have been doin some eatin dude! look forward to ur return! stayn pretty busy in here! ive been bulking and will prob be ready for a cut by the time u get back.

[mockery]

whats your personla opinion on cottage cheese before bed during a bulk as i know you have said before "no dairy"

[-KJ-]

Im seriously impressed and inspired by you over the last year 405...

Just hoping I can follow suit

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

LAST WEEK:

199.8LBS 8.78%BF

182.26LBS LBM 17.45LBS FAT

THIS WEEK:

199.8lbs 9.32%bf

181.18lbs LBM 18.62lbs FAT

this means i gained 1.17lbs fat and lost 1.17lbs LBM LOL.. needless to say i dont like this weeks results at all. i did eat a bit more freely but i dont understand the fact that i didnt gain any weight but my bf% increased.. with results like this it will not take long for me to start cutting i can promise u that. ill go another week and see what happens but i think a cut is in my future.

my biggest increase was in the lower back. it went from 13mm to 18mm in 1 week.. this will not continue..

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

whats your personla opinion on cottage cheese before bed during a bulk as i know you have said before "no dairy"

actually mock i have cottage cheese before bed every nite whether im bulking or cutting (except low carb days on carb cycle).. i may try it out and see later down the road if eliminating it has any effect.

Im seriously impressed and inspired by you over the last year 405...

Just hoping I can follow suit

thx KJ u can man u just have to do it

[Doug350SD]

405, I have spent the last week reading your entire log. Congrats to you on the dedication and nonstop commitment. I do have to say that you have more than given multiple people the incentive to push harder including myself. I also am overly impressed with the instant support and continued help from many of the other forum members. This has definatly given me the feeling that this forum is the right one to be a part of. keep up the great work and thanks again for your hard work, look forward to getting advice from many of you in the near future...

[mockery]

my low carb days will be consisting of actual carbs this time not just 50 from veggies. so looks like cottage cheese is gtg for me