Official January 2019 Competition

[guitarzan]

Dude you look great. No dropping out lol. Hopefully the MRI turns out ok. Good luck man

Thanks bro

[Capebuffalo]

Where is German?

[Obs]

Where is German?

My dungeon... YOU LEAVE HER ALONE!

[Family_guy]

My dungeon... YOU LEAVE HER ALONE!

I bet!

[Obs]

I bet!

Attachment 175836

[Family_guy]

Attachment 175836

Lmao

[charger69]

1 arm preachers. Try standing concentration curls. The cable ones are good. Do any of these last. Lower weight higher reps. Squeeze and hold contraction to at least a count of 5.

The key is on the concentration curls twist them at the end and contract like your flexing.


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[charger69]

Watch out , the tren is trickling in my system now. Let the transformation begin.
Presently 218.
Changing routine to get the legs cut up. No more slin


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[Capebuffalo]

The key is on the concentration curls twist them at the end and contract like your flexing.


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I’ll agree to disagree. With alternating Db curls yes. Concentration curls just squeeze and hold at the top.

[bethdoth]

I have no idea what is up with this tren E? When I started this cycle on January 3rd it seemed like I got night sweats right away so I was thinking it was good. Then after 5 1/2 weeks I posted this "I was doing 300mg a week and didn't really feel much different. Strength and pumps really not better and cardio not impacted at all. Bumped up to 500mg a week for the past 2 weeks, no real change." But I also started a new vial about this time. Well now about 2 1/2 weeks later with a new vial and 500mg a week, my strength is up pretty good, pumps great, sides terrible (insomnia, irritable, moody, night sweats so bad my wife is wiping me down with a towel). I wonder if the first vial was just way under dosed?
I am totally off track for the comp. I started at 219 then dropped down to 211 pretty quick, but was at 222 this morning. It is what it is and the big picture is what is most important to me. I think I will continue to try and put on muscle while I have all the tren test onboard, then cut after this cycle with change in diet and increased cardio.

[Obs]

I’ll agree to disagree. With alternating Db curls yes. Concentration curls just squeeze and hold at the top.

You tell him! Yell at him cape!
HELL NO CHARGER YOU ARE WRONG!

[tarmyg]

Enjoying the cool SF weather as there are not many of those days in Bangalore. Hotel gym was absolutely packed this morning. Never really see women in my gym back home so must admit I was staring somewhat at some girl half my age in her yoga pants :-) 30-minutes on some stationary bike, squats, and calves. That is all I could in terms of legs with the equipment they got.

[Obs]

Enjoying the cool SF weather as there are not many of those days in Bangalore. Hotel gym was absolutely packed this morning. Never really see women in my gym back home so must admit I was staring somewhat at some girl half my age in her yoga pants :-) 30-minutes on some stationary bike, squats, and calves. That is all I could in terms of legs with the equipment they got.

Visit my "Guess that Song thread"
Made one just for you.
Apparently others are retarded.

[Couchlockd]

I’ll agree to disagree. With alternating Db curls yes. Concentration curls just squeeze and hold at the top.

Zottman curls ate brutal if executed correct with suitable weight.

[charger69]

I’ll agree to disagree. With alternating Db curls yes. Concentration curls just squeeze and hold at the top.

Everyone is different and reacts differently . I used to have a tattoo like Cape around my bicep. I did the twist at the top and the tatto just disappeared from the growth. [emoji23][emoji23][emoji23]
Try it Beth and see if it works for you, just get ready to cry like a pussy.


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[charger69]

You tell him! Yell at him cape!
HELL NO CHARGER YOU ARE WRONG!

NOTE to self: you are on crazy amounts of tren.... avoid conflict at all costs.

Cape you are right. Thank you for the correction. LOL

Whew.... that was a close one. [emoji23][emoji23][emoji23]


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[charger69]

Visit my "Guess that Song thread"
Made one just for you.
Apparently others are retarded.

A Celine song???


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[Capebuffalo]

NOTE to self: you are on crazy amounts of tren.... avoid conflict at all costs.

Cape you are right. Thank you for the correction. LOL

Whew.... that was a close one. [emoji23][emoji23][emoji23]


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Now that wasn’t so hard was it? You may carry on.

[timetolift5]

Enjoying the cool SF weather as there are not many of those days in Bangalore. Hotel gym was absolutely packed this morning. Never really see women in my gym back home so must admit I was staring somewhat at some girl half my age in her yoga pants :-) 30-minutes on some stationary bike, squats, and calves. That is all I could in terms of legs with the equipment they got.

Making the best out of a situation when you’re out of your element is all you can do. A lot of people would’ve walked in, looked at the equipment, and said to themselves “I can’t do shit with this bs” then walked out.

[timetolift5]

Well this BB routine seems to suit me much better than powerlifting. I’d love to be that strong mofo out lifting everyone in my gym but sometimes you just have to listen to your body and make the required changes. Back to caring more about my physique than overall numbers. I feel like my routine is still pretty heavy when it comes to volume. I’ll post my workouts if anyone with more knowledge in BB would care to critique what I’m doing. Always looking to learn from those with more knowledge

[Gallowmere]

Well this BB routine seems to suit me much better than powerlifting. I’d love to be that strong mofo out lifting everyone in my gym but sometimes you just have to listen to your body and make the required changes. Back to caring more about my physique than overall numbers. I feel like my routine is still pretty heavy when it comes to volume. I’ll post my workouts if anyone with more knowledge in BB would care to critique what I’m doing. Always looking to learn from those with more knowledge

Pretty much. As I’ve told you, my training methods seem to crush the fuck out of most people, and expecting to keep up could be a bad idea for most. I don’t know how the fuck I managed to do this shit without killing myself, before I went on TRT.

All I know is that my face is currently hilarious when squatting and deadlifting with the Dbol and TestE running. Looks like a roadmap of veins drawn onto the Kool-Aide man’s red ass.

[Obs]

Everyone is different and some are better than others. I am the best. Gonna make you cry like a pussy.


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Fixed

[Obs]

A Celine song???


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Which one

[timetolift5]

Pretty much. As I’ve told you, my training methods seem to crush the fuck out of most people, and expecting to keep up could be a bad idea for most. I don’t know how the fuck I managed to do this shit without killing myself, before I went on TRT.

All I know is that my face is currently hilarious when squatting and deadlifting with the Dbol and TestE running. Looks like a roadmap of veins drawn onto the Kool-Aide man’s red ass.

Yea definitely not for everyone. Much respect to you and what you do though. And you do the shit with barely any deloads. Fucking machine man

[Gallowmere]

Yea definitely not for everyone. Much respect to you and what you do though. And you do the shit with barely any deloads. Fucking machine man

There’s a word for what I do, and it isn’t machine. The word is stupid. I’m just too goddamned dumb sometimes to realize that something might be a bad idea. I’m a case of “when keeping it real goes wrong” waiting to happen, a la Mark Bell falling with an 800+ lbs. squat.

[tarmyg]

If I win this year you guys must have been falling asleep. Going to pretty much lose these two weeks and I guess we got a three week sprint after that to catch up before finishing at the end of March. At least my pants fit much better now and my wife likes it. Not sure there is much more to ask for?

[Gallowmere]

If I win this year you guys must have been falling asleep. Going to pretty much lose these two weeks and I guess we got a three week sprint after that to catch up before finishing at the end of March. At least my pants fit much better now and my wife likes it. Not sure there is much more to ask for?

We shall see how everything pans out once I drop all of this water that I’m carrying. 198 may not look completely terrible, but I definitely feel like I’m swimming in myself.

[Obs]

We shall see how everything pans out once I drop all of this water that I’m carrying. 198 may not look completely terrible, but I definitely feel like I’m swimming in myself.

You are looking awesome.
Told you you would love the dark side.

You can check out any time you like but you can never leave.

[Obs]

Look at the difference in beef between your avi and recent.... Your arms are 2x the mass

[Gallowmere]

You are looking awesome.
Told you you would love the dark side.

You can check out any time you like but you can never leave.

Oh, I realized after week three that there was no going back. In a way, I’m fortunate that my natural test levels were utter dogshit and that I spent a year on TRT before going in. Got multiple waves of noobie gains.

Now I just have to decide if I want to roll with Deca or Tren for my next round. I know I’ll want a 19-nor, and really, everything varies so damned much by the individual that I’m gonna have to eventually play with everything before I find favorites.

[Gallowmere]

Look at the difference in beef between your avi and recent.... Your arms are 2x the mass

I wouldn’t go quite that far, though there’s clear measurable improvement. Last March, left was 14.75 and right was 14.5. Just checked again for shits and grins, and they’re both right in between 15.75 and 16.

Not bad considering that I do almost no extra arm work, outside of the occasional set of barbell curls to see what I can hit with an empty bar and zero cheat. Given the stupid amounts of rows, pullups, etc. that I do, I never saw the point.

[timetolift5]

We shall see how everything pans out once I drop all of this water that I’m carrying. 198 may not look completely terrible, but I definitely feel like I’m swimming in myself.

Gotta say I’m jealous you’re sitting at damn near 200lbs with all abs still clearly visible and I’m at 194 with a soggy midsection rn. Lookin awesome man. Sky is the limit for you. For those that don’t know, we’ve been good friends since middle school lol

[bethdoth]

We shall see how everything pans out once I drop all of this water that I’m carrying. 198 may not look completely terrible, but I definitely feel like I’m swimming in myself.

Looking good young man keep up the hard work it's paying off!

[bethdoth]

I’ll agree to disagree. With alternating Db curls yes. Concentration curls just squeeze and hold at the top.

Ok so now I am obsessed with making my bi's bigger and with a larger peak. Here is what I found yesterday. I warmed up my poor old shoulders and stretched out my sore chest from the day before (new personal best 350 flat bench for 6 unassisted) then hit arms. For bi's I started with ez curl bar preacher curl bench. Warm up set 25 pound plates, added 10's and did two sets of 12 reps cheating on the last couple and doing the negative slowly, added two more 10's and did two sets of 8-9 again cheating a bit on the last couple and doing the negative slowly. Found a guy to help, dropped two 10's and did a set to failure, instantly dropped two more 10's and went to failure again.

Ok so now time for some one arm concentration curls. Set-up an incline bench on a step incline, grabbed a 25 pound dumbbell and threw one arm over the top. Did 3 sets with 25 then dropped to 20's and did 2 more sets.

What I found was, when I started doing the ez curl bar preachers I could concentrate and squeeze the muscle (Bi) at the top. But the more I did the more the bi filled with blood and the harder it was to squeeze the bi good and tight at the top. Overall felt good!

[HoldMyBeer]

Regardless you want to squeeze at the top
Whether and at which pointyour wrist is supinated, neutral, or even pronated will dictate which head of the bicep (and part of the forearm) you are targeting.
A supinated grip throughout will target the inner part of the bicep giving more of a wide boulder look, a neutral grip will target the (long head?) Giving more of a bigger peak look. I would not just do one vs the other. I like to break it up into regular supinated dumbbell curls and hammer curls. Occasionally throw in some preacher curls because the peak resistance is further towards the bottom. Reverse curls to target the forearm if I am not doing iso wrist movements in my routine. There are 1000 ways to go, figure out your weak points and throw in the corresponding movement

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[Capebuffalo]

Ok so now I am obsessed with making my bi's bigger and with a larger peak. Here is what I found yesterday. I warmed up my poor old shoulders and stretched out my sore chest from the day before (new personal best 350 flat bench for 6 unassisted) then hit arms. For bi's I started with ez curl bar preacher curl bench. Warm up set 25 pound plates, added 10's and did two sets of 12 reps cheating on the last couple and doing the negative slowly, added two more 10's and did two sets of 8-9 again cheating a bit on the last couple and doing the negative slowly. Found a guy to help, dropped two 10's and did a set to failure, instantly dropped two more 10's and went to failure again.

Ok so now time for some one arm concentration curls. Set-up an incline bench on a step incline, grabbed a 25 pound dumbbell and threw one arm over the top. Did 3 sets with 25 then dropped to 20's and did 2 more sets.

What I found was, when I started doing the ez curl bar preachers I could concentrate and squeeze the muscle (Bi) at the top. But the more I did the more the bi filled with blood and the harder it was to squeeze the bi good and tight at the top. Overall felt good!

You are a fucking beast.

[timetolift5]

Dumbbell bench press (thurs) 5x60~4x90~2x120~1x150~180x8/7/5
Incline dumbbell bench press (thurs) 150x8/7
Incline dumbbell flys (thurs) 45sX10/10
Tricep rope push down (thurs) 135x12/10
Skullcrusher (thurs) 70x12/8
Calf raise on leg press machine (thurs) 520x25/25
Standing calf raise (thurs) 360x25/25
Hip raise (thurs) 30/25
Crunches (thurs) 28/23

One of my 2 chest days a week

[timetolift5]

My 2nd chest day

Barbell Bench Press (sun) 5x95~4x135~2x155~1x170~185x8/8/5
Incline barbell bench press (sun) 160x6/5
Flat Dumbbell Flys (sun) 50sX8/8
Tricep vbar pushdown (sun) 140x12/13
Tricep overhead extension (sun)110x12/11
Seated calf raise machine (sun) 135x25/25
Seated dumbbell calf raise (sun) 100x50/50
Bottoms up (sun) 20/18
Decline reverse crunch (sun) 18/16

[timetolift5]

Back and bis days

Wide grip Lat pull down (mon)
5x50~4x85~2x115~1x145~180x8/8/10
Dumbbell rows (mon) 95x12/10
Seated one arm pull down (mon) 120x12/12
Standing straight arm pull down (mon) 130x12/12
Barbell curl (mon) 80x11/10
Incline curl (mon) 35sX7/6

Plate pinch 5s (15lbs) (mon, fri) 55sec~58sec
Ab crunch machine (mon, fri) 345x27/27
Torso rotation 20lb medicine ball (mon, fri)
21/21
Hanging leg raise (mon, fri) 32/30

Underhand lat pulldown (fri)
5x60~4x100~2x135~1x160~180x8/8/8
Pull ups (fri) 6/12
Seated cable rows (fri) 195x9/9
barbell row (fri) 210x8/8
Ez bar curl (fri) 80x11/8
Hammer curl (fri) 70x12/12

[timetolift5]

Shoulders, Quads, and Hammies days

Deadlift (wed)
5x135~4x175~3x210~2x245~1x280
300x8/5/5/5
OHP (wed) 65x5~80x4~95x3~115x2~130x8/8
Dumbbell seated shoulder press (wed) 120x8/8
Side lateral raises (wed) 25sX20/16
Shoulder shrug (wed) 360x7/6
Pause Squats (6sec) (wed)
5x45~95x8/8~135x8
Leg curl (wed) 160x15/15
Thigh Adductor (inner) (wed) 160x15/15
Oblique crunches (wed) 20/20

Squats (sat)
5x95~4x135~3x160~2x190~210x6/4/4/3
OHP (sat) 5x65~4x80~3x95~1x110~125x8/8
Dumbbell seated shoulder press (sat) 120x8/8
Front cable raise (sat) 35x10/10
Shoulder shrug iso (sat) 320x12sec/15sec
RDL (sat) 95x5~135x5~220x10/10/10
Leg extension (sat) 160x15/15
Thigh Abductor (outer) (sat) 160x15/15
Plank (sat) 1min/1min
Neck 15lbs 15/15/15/15