Cape, would you tell Haz just test for me.
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
Cape, would you tell Haz just test for me.
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AR-Elite Hall of Famer
Lmfao! Are u that lean or ur going in the fat? Lol I'm jealousOriginally Posted by kelkel
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
He has no fat. Intraarticular injections only.
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"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
AR-Elite Hall of Famer
Well congratulations on the granite ass kel lol - u just lost points with DSM :-p
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
If we're talking again then yes, that lean. Striations there actually and veins. No, I'm not posting or taking that picture. Even if DSM asks.
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Banned for repping Dangerous Substances
If you did Kel, I wouldn't be able to come in here, Ya think. Ha...lol. ...crazy mike
AR-Elite Hall of Famer
Holy shit man..... That's awesome.
Yes we can continue to talk..... Only because of the striations tho
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
Just noticed. A HUNDRED pages for Marcus's Diary.
Awesome.
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- MONITOR -
Ok wtf ? How do you maintain that year round? Do you ever bulk or just no need anymore? Holy hell man. You have to have great genetics and a hard work ethic.
Knowledgeable Member
and don't forget, with no cardio
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
Depends on your settings. Either Way... AWESOME IS RIGHT!
~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
Known Troll
I've been pinning bi's and tri's for the past few weeks. I was thinking it would hurt like hell too. I have yet to get any pain from triceps and I'm using a 1'' to get it nice and deep. Biceps no pain at all inner head but I made the mistake of pinning the outer head a little lower than peak and too far outside... Got a bruise that was pretty damned obvious and hard to hide in short sleeves lol. Needs some refinement but surprisingly painless. You should give it a shot ~!
Known Troll
sure you could. I have been doing this very thing. The pump is unreal. It doesn't hurt as much as its just uncomfortable. Like my skin isn't big enough and it's stretched too tight. I like it though. I'm kind of a masochist but I think we all are to some degree in this thread. Youre bigger than me so I'm sure you could handle it. Where's your sense of adventure!
Known Troll
Kelkel and haz you guys look great. Do you know what youre bf is at right now kel?
Cape, I haven't seen you post in awhile probably because I've been mostly in here only unless I feel like terrorizing the new posts but I'm not paying attention when I do that, usually insomnia and bored lol. You look great in that av pic. You've put on a lot of lean size since december.
Last edited by Java Man; 09-13-2013 at 09:57 PM.
Known Troll
Shoulders tonight. Great session. I've been home for hours and still having trouble lifting my arms.
I don't feel like posting details.
Known Troll
If it's 3ml or > it's pec or quads for me. Anything less than that, anywhere except calves. I'll put it in my upper forearms once in a while. Feels weird.
Knowledgeable Member
Sorry if you've gone over this already Marcus, as Kelkel said, 100 pages now!
What's your protocol for your prime? I get the idea of priming, just curious as to your individual take on it! Thanks!
Knowledgeable Member
Spring cleaning?
- MONITOR -
Yeah Friday. Arms.
All super sets
80 lb ez bar curls/100 lbs
40 lb dumbbell curls/50 lbs
Straight bar curls 135lbs
Preacher curls 90 lbs/115/ double drop
High pulley curls to head 60 lbs/70
Cable straight bar push downs 140 lbs/160
Laying dumbbell extensions 50 lbs/40
Hammer strength tri extensions 70 lbs/80
Cable rope push downs 80lbs/ 90/quadruple drop
I have been doing this a little more than a month now and it seems to be adding size finally to my arms.
Knowledgeable Member
So on tuesday coming up...having some dental surgery and will be out of gym for probably a week. I have 2 maybe 3 left before then for the gym.
Would it be beneficial for me to split 2 days into a full body routine..say upper one day and lower the other?
Or just finish out my routine and roll with it?
Btw thank god thread back opened!
Knowledgeable Member
^^^ what's your rep range cape?
Knowledgeable Member
Cape you like the hammer tri extension machine? I used to use it...but strayed away.
- MONITOR -
AD if I get 8 reps I'm not going heavy enough. So I'm trying to hit 6-4. Only got 3 on db ext so I dropped weight then got a hard 5
Sfla I just started doing them with this new routine. The elbow being supported really helps isolate for me. Super set with rope push downs is a god combo for me.
MONITOR
That looks like a really good work out cape
AR-Elite Hall of Famer
Got delts and traps today.....
Don't think ill be pressing. My shoulder is still bothering me. I may try smith machine presses but I won't push it if my shoulder keeps popping
- MONITOR -
What is the issue with the shoulder?
AR-Elite Hall of Famer
Last week while I was dumbell pressing my right shoulder kept popping. It's not the press up..... Its when I let the weight down. I don't lock out at the top either.
- MONITOR -
First time? Or an ongoing thing?
AR-Elite Hall of Famer
First time since I've been back. It's happened in the past before but it never hurt for 2-3 days after
- MONITOR -
I have shoulder problems. I have to go to the Chiro and get them basically re seated in the joint. It has changed a sharp pain into no pain. Have you tried a Chiro? I'm not going to lie it hurts like a bitch when he does it but immediate relief and full range of motion.
AR-Elite Hall of Famer
I've been a few times for tightness in my back. My gf was an assistant to a chiro. She does all the massaging and electric stim. You'd think she'd treat me once or twice a week...... Nope
- MONITOR -
I'm sure she does what she can. Lol
AR-Elite Hall of Famer
She's great
Knowledgeable Member
Did shoulders dorian style. Just copied his hit shoulder workout. Only difference is I had to wait a few for machines to become available. Hit them hard
Productive Member
Gb, if you aint wobbling with pain all over you haven't tried hard enough
- MONITOR -
Legs on Friday ? I like to walk during the weekend too much. LolGb, if you aint wobbling with pain all over you haven't tried hard enough
Where the heck is Marcus?
Knowledgeable Member
Legs on a Monday for me. I'm most rested and can give them the hardest workout!
Productive Member
Yeh Friday as I don't work weekends they can recover, do a lot of walking in work so it's easier on me to do em fridays or thursdays going to be unreal
- MONITOR -
Got ya. I'm on concrete most of the day. So I try Thursday,Friday not to bad then Saturday the pain comes. Lol
~Retired~ AR-Platinum Elite-Hall of Famer ~
Pre cycle prime
Goals for the prime are to stimulate a growth spurt by creating a very anabolic environment for muscle tissue to grow, I've started on a 3 to 1 then second week it will be a 4 to 1 then I will revaluate how i feel and look and adjust accordingly. With pre cycle primes its all about adjusting with how your body is reacting. You don't want to deplete to fast otherwise you will have muscle wastage so its a very delicate process and knowing your own body is a must and also adjusting weekly or even daily if required.
Like I've stated I have started with a 3 low 1 high protocol which is ran off my maintenance diet, the low days will be 40% less carbs then the one day high will be 15% higher than my maintenance carbs, so if you work it out its a slow process to confuse the body, on the second week I will increase the low days to 4 low to one day high and then this will be the time when i will look and adjust daily or every 7-8 days. Usually around the 3rd week the glycogen stores are depleting slowly which gets my muscle receptors very excitable and upgrade to be able to accept more glucose. This is the environment what i am looking for and normally I am around the 6-8 week mark were i will start planning the rebound to take full advantage of the growth spurt I've created. I will not do anything drastic or use some of the stupid diets methods I see people using, my goals are what i mentioned at the top of this thread with priority going to maintaining all muscle tissue. I would rather do 10 weeks PCP any day than 5 weeks worth at the cost of precious muscle tissue.
I will springboard out the prime into the short cycle and increase my calories to suit my bodies needs, I do have to be careful due to the loading growth phase because increasing cals to much will result in added water weight or bf. This is individual thing I've got clients who can take huge amounts of cals and others who have can slowly increase for 2 weeks while the body adjusts. I am somewhere in-between the both but growth comes on quick and everything gets fired into the muscles along side the increased androgens its a very anabolic environment with only one result......increased LBM.
The window doesn't last that long sometimes 3 weeks to 6 weeks is the normal and after this time there is other things you can do but again this is down to the person but many exciting things can be done to capture further gains. This type of cycling is really suited to the way i train because the amount of stress i put my body under plus the overload needed to force growth is something I can only take for around 6 weeks so this type of training is ideal before i need to pull back on the intensity, which works out just right for my future plans of adding further tissue.
Training during pre cycle prime
It will the normal way i train because that's what built the muscle so it will keep the muscle but I do lower the intensity and slowly increase over the weeks ready for the attack. Some days I will train with all the failure protocol pushing to the max but it will depend on how i am feeling and how my priming is going, you just seem to know how your body will react and when the right time is to push and increase the intensity.
Body assessment
My body is thick heavy set with a wide waist and I tend to have big muscle bellies. I think my first few years power lifting set this foundation and also my HIT style produce some seriously thick muscle bellies. I've concentrated over the years on widening and thickening my lats which was done by some serious intense back training to help create the illusion of a smaller wasit,this is still an ongoing process. I also concentrate and focus on adding more size to my shoulders especially the lateral heads to increase the sense of width. I've also attacked the out sweep of the quads which really helped with making everything look proportional, infact at one stage the sweep really was over powering but now its all about maintaining the structure i have and hopefully adding a few lbs of LBM. Areas of concerns are the injury to my delt which is repairing fine and doesn't cause me any issues, I am using pre exhaust on chest and shoulder to help reduce my weight on pressing movements, this has been working really well. Lower back injury which occurred many years again due to the heavy dead lifting and squatting, only do light deads and squats now and use other movements to maintain and increase size in these areas. These are the main areas but at my age everything is a concern.
Training during cycle
Heavy intense training using failure protocols with the main goal of overloading the muscles in the shortest possible time, this will shock my body so it as no alternative but to grow to compensate the attack its under. I will be training the whole body once every 5-7 days with added rest days if need be, session not lasting more than 45mins. Priority will be taking my body to failure on the positive and negative parts of the lift with very intense strict controlled form. No need to list my workout its all over this thread and I think somewhere is my exact workout plan or something very similar. I am very strong on getting my mind set in the right direction for this kind of training. I contribute my training style to how well I maintain my muscle mass over the years. I've ranted it over and over again all over this thread in the early pages that my priority is to maintain my muscle tissue, I will not burn it away with one of these stupid diets or so called new systems. Muscle tissue is hard to build and I wont go around in circles building and losing tissue, its all about building and maintaining tissue.
Last edited by marcus300; 09-15-2013 at 03:58 AM.
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