A day in the life lifting w/nach

[Capebuffalo]

Just started 250 mg of test ethenate per day. 50 mg per day of Var. Will ramp that up over a couple of weeks. Receptors should be ready and muscles have been rested. Let's see what's what.

[NACH3]

I know where you're going. Plan is to start back hard on Monday. I feel like my muscles have atrophied. Lol

I thought so too but I'm getting more looks and people saying I look bigger due to dropping the weight I have - delts arms and stomach much better!

Today the Personal Training director at the gym said 'getting ready for a show your delts look like pumpkins ' I said thanks I'll take it lol

[NACH3]

Afternoon all!

Gotta good tri dominant and shoulder MP press done & a lil biceps

- Smith MP press
Pyramided up to 275
2w 7/5 + forced DD(slowed it down TUT)

- incline skulls into CG presses
2w(110) 8-10/6-8 DROP(80s) TUTx2 8+/6+

- weighted dips
2w failure

- EZ BAR CURLS
2w 10+ DD 6+

- CG pushdowns
2w 8-12 DD 6-8

- WG rev pushdowns
2w 10-12 DD 8-10

- CG pushdowns
1w DD

- CG curls
2w 8-10 DD 6-8 TUT + 1w 21s to burn out

Good stuff just waking everything back up - next wk gotta be more consistent
Tomorrow Back!

[NACH3]

Good thread Nach!

Thx buddy - welcome and hope to see you in here a lot now!

[NACH3]

So fellas I've really been thinking about competing in physique of some kind within the next yr or so.... I need some some thoughts as I'm built more like s BBer(up top) legs are coming along but need more thickness - A's I can't squat with an Oly bar(shoulder won't reach it) but I think I'm really close to getting into a gym with SSB super safety squat bar)!!!!

[songdog]

Well did some cardio a 30min walk tried some light squats knee didn't like it but Monday is full steam still light but this week was getting the soreness out.

[NACH3]

What's good fellas?! Gotta nice heavy(short and intense) back w/o done this am - body needs a break especially being real first wk back for 2.5/3 wks of being off! Felt good tho - and will probably hit chest & bis tomorrow b4 taking 1-2 days off.

- lat pulldowns
Pyramided up 4-5 sets
2w heavy(stack) then 4 drops

- BB Bent over rows
1w heavy(275) 7-8 drop lil weight 2w 8-12

- overhand high pulls rows(hammer strength)
3w drop 10-12 drop 6

- one arm DB rows
1w(100s) 10 drop(80s) 8-9 drop(70s) 8-10

Been going with a slightly higher rep range after talking things over with Kel but still going heavy with most compound movements - I'm really liking switching it up going off feel really... but it's definitely helping shape me up well!

[Capebuffalo]

What's good fellas?! Gotta nice heavy(short and intense) back w/o done this am - body needs a break especially being real first wk back for 2.5/3 wks of being off! Felt good tho - and will probably hit chest & bis tomorrow b4 taking 1-2 days off.

- lat pulldowns
Pyramided up 4-5 sets
2w heavy(stack)

- BB Bent over rows
1w heavy(275) 7-8 drop lil weight 2w 8-12

- overhand high pulls rows(hammer strength)
3w drop 10-12 drop 6

- one arm DB rows
1w(100s) 10 drop(80s) 8-9 drop(70s) 8-10

Been going with a slightly higher rep range after talking things over with Kel but still going heavy with most compound movements - I'm really liking switching it up going off feel really... but it's definitely helping shape me up well!

Time?


Tomorrow will be the first time in the gym in a month. It will be a good morning. Got meals for the next two days made. Have cytocarb bcaa creatine baggies mixed for the week post workout. Plus my E and Var. I've been on a low cal diet for the month. I'm expecting some serious growth.

[NACH3]

Time?


Tomorrow will be the first time in the gym in a month. It will be a good morning. Got meals for the next two days made. Have cytocarb bcaa creatine baggies mixed for the week post workout. Plus my E and Var. I've been on a low cal diet for the month. I'm expecting some serious growth.

22min in time! I've been using cyto-carb/ed(pre & post w/o) & on my high days I'll supplement it as well in top of my food
- been priming 4wks now myself so I'm hoping for the same type of results brotha
Will be fun to watch.... for sure!!!

[Capebuffalo]

22min in time! I've been using cyto-carb/ed(pre & post w/o) & on my high days I'll supplement it as well in top of my food
- been priming 4wks now myself so I'm hoping for the same type of results brotha
Will be fun to watch.... for sure!!!

You do cyto preworkout also? I've been reading some articles on low to no carbs preworkout then overloading post workout.

[MuscleScience]

So fellas I've really been thinking about competing in physique of some kind within the next yr or so.... I need some some thoughts as I'm built more like s BBer(up top) legs are coming along but need more thickness - A's I can't squat with an Oly bar(shoulder won't reach it) but I think I'm really close to getting into a gym with SSB super safety squat bar)!!!!

Do it man, you have the shape for it. Depending on the show, they don't BB style body shape. They want that in classic physique. But if you lean up to 6-8% bf I think you would kill it.

[Capebuffalo]

First day in the gym in a month. Forgot my headphones. All the benches were taken. Lol. I did chest. It felt good to move weight again.

Weighed in at 192lbs this morning. Let's see where we go. Giddy up boys and girls.

[songdog]

Good Morning everyone cardio time!

[NACH3]

Do it man, you have the shape for it. Depending on the show, they don't BB style body shape. They want that in classic physique. But if you lean up to 6-8% bf I think you would kill it.

Thx MS! I just need some manual stretching if I did Classic to flex but ref physique I think I can do well with how they pose... I'd love to do BBing b/c of my thickness but my legs need more thickness as well I gotta yr or so - so we'll see

[NACH3]

Good Morning everyone cardio time!

Nice Song! Keep it up brotha... you know the score!

[NACH3]

You do cyto preworkout also? I've been reading some articles on low to no carbs preworkout then overloading post workout.

I do b/c my body reacts extremely well with Carbs now if I'm priming I'll also blast it post like your saying - this is the closest to me knowing my body that I've been

[NACH3]

First day in the gym in a month. Forgot my headphones. All the benches were taken. Lol. I did chest. It felt good to move weight again.

Weighed in at 192lbs this morning. Let's see where we go. Giddy up boys and girls.

Always does doesn't it!

192 damn I thought I was small at 197 lol j/k we actually look bigger imo creating that illusion

[NACH3]

Bis & tris - 8-12 rep range for most part except on drops lil bit less depending on movement 4-6 on drops just trying to cut up a lil more and drop some bf looking to get at 8%

Supersetted tri into bi(3ex each)

- CG Smith Bench
Pyramided up
2w(295) 8 +forced reps drop 6-8(with force reps) drop 4-6 with forced reps

- incline DB Curls
1w DD

- incline skull crushers
2w D+RP

- Hammer Curls - reps scheme were not full reps after first number
60s 6-8 50s 10-12 45s 8-10 40s 6-8 35s 6ish 30s 6-8 burned felt great no rest just enough to grab DBs

- straight bar curls
2w drop slow and controlled TUT - 8-12 drop 6-8

Feels good to be back on track.... good start to the wk next up chest!

Bf check please??

Attachment 170019

[Capebuffalo]

Bis & tris - 8-12 rep range for most part except on drops lil bit less depending on movement 4-6 on drops just trying to cut up a lil more and drop some bf looking to get at 8%

Supersetted tri into bi(3ex each)

- CG Smith Bench
Pyramided up
2w(295) 8 +forced reps drop 6-8(with force reps) drop 4-6 with forced reps

- incline DB Curls
1w DD

- incline skull crushers
2w D+RP

- Hammer Curls - reps scheme were not full reps after first number
60s 6-8 50s 10-12 45s 8-10 40s 6-8 35s 6ish 30s 6-8 burned felt great no rest just enough to grab DBs

- straight bar curls
2w drop slow and controlled TUT - 8-12 drop 6-8

Feels good to be back on track.... good start to the wk next up chest!

Bf check please??

Attachment 170019

Need to see legs and back to give a good bf guess. Upper 10-12 %

[NACH3]

Need to see legs and back to give a good bf guess. Upper 10-12 %

That's what I was thinking

Here's a leg shot I literally just took it is in the same bathroom as our comp lol but not from it



I'll get a back shot up when I get someone else to take it later brotha - thx...

[Capebuffalo]

That's what I was thinking

Here's a leg shot I literally just took it is in the same bathroom as our comp lol but not from it



I'll get a back shot up when I get someone else to take it later brotha - thx...

10%+\-

[MuscleScience]

Good wheels, if you are to big for physique you might be able to try classic?

[NACH3]

10%+\-

Cool we'll see how the next yr progresses would like to add much more thickness to the wheels too!

Good wheels, if you are to big for physique you might be able to try classic?

I was thinking that as well, MS.... just gotta see how everything comes together in the time period I mentioned! Thx for the input fellas!

[songdog]

Good Morning everyone! just heading out for my cardio! Lets have a great day everyone

[NACH3]

What's up fellas! Day off for me I'm sore everywhere - spot shot bis and they're killing me and tris are sore gotta get someone to hit those too

Chest tomorrow and looking forward to it

Any questions for anyone regarding priming etc carb cycling or training lmk

[Capebuffalo]

Morning Song. Everyone.

Back controlled and slow. Held the contraction as long as I could on each.

Lat pulldowns x3
Seated cable close rows x3
Wide lat pulldowns machine x3
DB Shrugs x3

Again slow and controlled.

[AKD_FitChick]

Good Morning everyone! just heading out for my cardio! Lets have a great day everyone

Morning Song!


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[AKD_FitChick]

Morning Song. Everyone.

Back controlled and slow. Held the contraction as long as I could on each.

Lat pulldowns x3
Seated cable close rows x3
Wide lat pulldowns machine x3
DB Shrugs x3

Again slow and controlled.

Great job Cape!!!


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[NACH3]

Good Morning everyone! just heading out for my cardio! Lets have a great day everyone

What's up Song! Do some cardio for me, too, brother!

[NACH3]

What's up Cape, AG, Song, D, KJ and u freaks!

Still sore as shit - gettin some more grub in me b4 I decide to hit chest or wait till after legs which I'm thinkin isn't too smart lol no leg drive - but my body is saying one more day - we'll see I'll probly get a bug up my arse and go but I'll be reporting back

[Capebuffalo]

DB military Presses x3
Side laterals x3
Ez bar front pulls x3
Reverse pec deck x3

[NACH3]

DB military Presses x3
Side laterals x3
Ez bar front pulls x3
Reverse pec deck x3

How's it going brother how ya feeling in there? Work out looks good!

[Capebuffalo]

Seated leg extensions x3
Hack squats x3
Leg press x3
Seated leg curls x3



Lost a lot over the last month. But it's a start.

[songdog]

Wats going on there Nach? looks like things are going good here.Keep us informed on your competing.

[NACH3]

Seated leg extensions x3
Hack squats x3
Leg press x3
Seated leg curls x3

[ATTACH

Lost a lot over the last month. But it's a start.

Nice lookin vascular brother

[NACH3]

Wats going on there Nach? looks like things are going good here.Keep us informed on your competing.

Thx brother... I sure plan to Song!

[NACH3]

What's up everyone

Headed in for legs myself would like to hit chest after coming off a rest day(2) but we'll see how the shoulder loosens up too(slept on it wrong :/)

[AKD_FitChick]

Seated leg extensions x3
Hack squats x3
Leg press x3
Seated leg curls x3



Lost a lot over the last month. But it's a start.

You look great! You will be right back where you were and better


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[Capebuffalo]

Nice lookin vascular brother

Thanks brother. I may trim some hair off the legs. Lol

[Capebuffalo]

You look great! You will be right back where you were and better


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Thanks D- going to see what I can do with arms tomorrow.