ghettoboyds competition log...

[ghettoboyd]

You do leg extensions before squats, was the squat bar occupied or do you get more out of doing extensions first?

its to warm up my knees and pre exhaust the quads so I don't have to go super heavy I do my last 3 sets of squats with only 315 because Id rather do more reps with strict form right now...sometimes I even do leg press before squats too depending on equipment availability or just to mix it up...

[Quester]

I'll try it.
I use a hex bar because it is easier on my back. I can do almost twice (volume) as much on leg press as I can on hex bar squat. And, I can do 40% more on the hexbar than on an oly squat bar.
Maybe everyone is that way?
Today I saw a guy doing front squats with his arms straight out in front.
I'm going to try that too. I got a big lump of cartilage on my L collar bone.
Maybe I could pre-exhaust with presses and extensions then do the front squat variation?

[ghettoboyd]

I'll try it.
I use a hex bar because it is easier on my back. I can do almost twice (volume) as much on leg press as I can on hex bar squat. And, I can do 40% more on the hexbar than on an oly squat bar.
Maybe everyone is that way?
Today I saw a guy doing front squats with his arms straight out in front.
I'm going to try that too. I got a big lump of cartilage on my L collar bone.
Maybe I could pre-exhaust with presses and extensions then do the front squat variation?

you could try to pre exhausts then try the movement with a lighter weight to get the form down but to be honest the first time you try it I would just use the bar and figure out how your going to hold it before trying any weight...

[ghettoboyd]

week 4 day 3 triceps and delts

kick backs to warm up 4 sets
press downs 4 sets
scull crushers 4 sets
rope press downs with twist 4 sets

shoulder press machine 4 sets
side laterals 4 sets
front raises 4 sets
upright rows 4 sets
shrugs 4 sets


did intense cardio for 30min this morning as well...im heading to bed later on peeps...

[Capebuffalo]

You're a month in. Throw a pic up to scare the boys a bit.

[ghettoboyd]

You're a month in. Throw a pic up to scare the boys a bit.

I will tomorrow brother I'm going to sleep now but I don't train tomorrow so ill have time after I do cardio...

[Capebuffalo]

I will tomorrow brother I'm going to sleep now but I don't train tomorrow so ill have time after I do cardio...

Put the fear in them gb.

[Quester]

Put the fear in them gb.

I'm not scared!
Between each elbow and shoulder I've got an artillery battery forming;
on top of those, mountains are starting to form;
between the mountains, ramps are coming into view;
the equivalent of Devil's Tower sits in the middle;
The tower holds up a giant rock.
...it'll take a lot longer to put a dent in the rock.

[ghettoboyd]

I'm not scared!
Between each elbow and shoulder I've got an artillery battery forming;
on top of those, mountains are starting to form;
between the mountains, ramps are coming into view;
the equivalent of Devil's Tower sits in the middle;
The tower holds up a giant rock.
...it'll take a lot longer to put a dent in the rock.

bro ive said this before and ill say it again, its either dungeons and dragons or body building one or the other man....

[ghettoboyd]

week 4 day 4: cardio 30 min

week 4 day 5 back and abs:

underhand barbell rows 5 sets
one arm rows 4 sets
underhand grip lat pulldowns 4 sets
standing rope pulldowns concentrating on lower lats 4 sets

lower back machine 4 sets
weighted ab machine 4 sets

I also came home and just mowed my lawn so 30min steady state cardio I guess lol...that's it peeps..im starting the prop,tren,mast blend next week so we will see how that goes...not a fan of short esters but it fits nicely into this blast so to speak...anyhoo thanks for stopping into the ghetto...ohh and I will post a pic or two this sunday I know your all waiting so I wont disappoint...later on my friends...

[hollowedzeus]

week 4 day 4: cardio 30 min

week 4 day 5 back and abs:

underhand barbell rows 5 sets
one arm rows 4 sets
underhand grip lat pulldowns 4 sets
standing rope pulldowns concentrating on lower lats 4 sets

lower back machine 4 sets
weighted ab machine 4 sets

I also came home and just mowed my lawn so 30min steady state cardio I guess lol...that's it peeps..im starting the prop,tren,mast blend next week so we will see how that goes...not a fan of short esters but it fits nicely into this blast so to speak...anyhoo thanks for stopping into the ghetto...ohh and I will post a pic or two this sunday I know your all waiting so I wont disappoint...later on my friends...

Nice, look forward to seeing your progress pictures!

[DocToxin8]

^^^^ yes.

Come on. I've shared some allready.

[ghettoboyd]

just got up and took these flat and unpumped...im glad this is a 12 week comp I really need to shed some bf...

[ghettoboyd]

took this at work Saturday��

[ghettoboyd]

leg pic from phone

[hollowedzeus]

<img src="http://forums.steroid.com/attachment.php?attachmentid=169277"/> leg pic from phone

Your vascularity is incredible man. Keep up what youre doing!

[Obs]

You are doing awesome brother! Nice vascularity on your legs!

[DocToxin8]

Oh, I just saw you're starting next week.
Shit, I'm glad I got at least a little mast hidden away too;
by it's not much. Maybe 15ml @ 100mg/ml.

Hmm, this will be tricky!

[DocToxin8]

Good work Ghetto!
And fucking awesome legs!

Have you started your blast yet?

[Capebuffalo]

Your legs are almost as vascular as Kels. Nice bi shot.
Continue on.

[ghettoboyd]

week 5 day 1 chest and biceps

flat bench barbell press 4 sets
incline barbell press 4 sets
cable crossovers 4 sets
hammer strength fly machine 4 sets


overhand grip barbell curls 4 sets
under hand grip barbell curls 4 sets
preacher curl machine 4 sets

abs 4 sets

that's it folks...I started my blast so to speak I'm running a test prop,tren a,mast p blend 2 ml 3x per week so it equates to 490mg test p, 300mg tren, 300mg mast per week...im also going to run 250mg of test c so when I come off I can go back to a cruise for the rest of summer we will see...im probably going to run some winstrol at the end I'm still debating this...I welcome your thoughts...thanks for stopping by...

[DocToxin8]

week 5 day 1 chest and biceps

flat bench barbell press 4 sets
incline barbell press 4 sets
cable crossovers 4 sets
hammer strength fly machine 4 sets


overhand grip barbell curls 4 sets
under hand grip barbell curls 4 sets
preacher curl machine 4 sets

abs 4 sets

that's it folks...I started my blast so to speak I'm running a test prop,tren a,mast p blend 2 ml 3x per week so it equates to 490mg test p, 300mg tren, 300mg mast per week...im also going to run 250mg of test c so when I come off I can go back to a cruise for the rest of summer we will see...im probably going to run some winstrol at the end I'm still debating this...I welcome your thoughts...thanks for stopping by...

Maybe you don't need gear Ghetto?
Hehe.
Seems like a good combo though.
I know it's a blend, and your choice of adding in some extra T cycle sounds wise. Winstrol at the end does a body good on a recomp/cut also.

Hmm, I need more gear. Starting to run out.

[ghettoboyd]

Maybe you don't need gear Ghetto?
Hehe.
Seems like a good combo though.
I know it's a blend, and your choice of adding in some extra T cycle sounds wise. Winstrol at the end does a body good on a recomp/cut also.

Hmm, I need more gear. Starting to run out.

ha ha ha your right I don't need gear.... I'm the future of awesome no doubt...in all seriousness I only have the blend because I got a steal on a 10pk of it for $275...shit is strait fire but it hurts me some, I've never been to keen on short esters but I has its place right now so I'm glad to have it...any ways your looking fantastic man so ummm stop please ok?...just kidding hit it hard buddy because you know I and everyone else is and we expect no less from you...now's when it gets good brother...

[songdog]

Looking good GB!

[ghettoboyd]

week 5 day 2 legs

leg extensions 4sets
hack squats 4 sets
leg press 4 sets
seated leg curl machine 4 sets
calves 4 sets


weighted ab machine 4 sets

I've got the day off tomorrow and we finally have nice weather here so you will find my ass tearing the shit out of one of the local mountains on my bike, I'm giddy like a school girl...there is no other form of cardio I find more enjoyable then being in the outdoors riding... it is the place I do my best thinking, reflecting and appreciating all I have...for those couple of hours I am free...

[ghettoboyd]

I've finally gotten the phone pic thing figured out these are all taken this morning flat no pump...im coming for you doc...

[Capebuffalo]

I've finally gotten the phone pic thing figured out these are all taken this morning flat no pump...im coming for you doc...

Well hot damn. Look who woke up and joined the fray. Looking good. Great wheels gb.

[NACH3]

I've finally gotten the phone pic thing figured out these are all taken this morning flat no pump...im coming for you doc...

Your Looking great GB - I'll follow up BGs comment on back... fill in your lower back development and I've always done rows upon rows and obviously I'll start from the top and work down lat pull downs(use one arm rev grip to hit your lower lay insertions as well / slow and controlled with hard squeeze at peak contraction!

Can you do deads or rack pulls? They're great and you can go heavier on rack pulls something I'll be hitting today - arms and everything especially legs look great!

Add in some weighted hypers to failure at end of w/o for lower back development! I think thickness would fill you out moreso imho
BB Bent over rows
T-bars
CG seated rows
Pendulay rows(elbows flared hitting upper back)
Long bar rows to nipple line would also hit your upper back just gotta keep elbows flared - and any lat activation you need to have elbows in and arch your lower back while popping your chest out at the peak of contraction! Hope this helps - keep bringing it brother!!!

[hollowedzeus]

<img src="http://forums.steroid.com/attachment.php?attachmentid=169356"/><img src="http://forums.steroid.com/attachment.php?attachmentid=169357"/><img src="http://forums.steroid.com/attachment.php?attachmentid=169358"/><img src="http://forums.steroid.com/attachment.php?attachmentid=169359"/><img src="http://forums.steroid.com/attachment.php?attachmentid=169360"/><img src="http://forums.steroid.com/attachment.php?attachmentid=169360"/><img src="http://forums.steroid.com/attachment.php?attachmentid=169361"/><img src="http://forums.steroid.com/attachment.php?attachmentid=169358"/><img src="http://forums.steroid.com/attachment.php?attachmentid=169362"/>I've finally gotten the phone pic thing figured out these are all taken this morning flat no pump...im coming for you doc...

Id kill for that arm vein. You look awesome

[ghettoboyd]

Id kill for that arm vein. You look awesome

thank you my friend but like you a work in progress...the vascularity will come brother just keep hitting it hard you are doing great and should be proud of yourself, I don't think I've ever met anyone so young be so motivated you give me hope for the future...

[hollowedzeus]

thank you my friend but like you a work in progress...the vascularity will come brother just keep hitting it hard you are doing great and should be proud of yourself, I don't think I've ever met anyone so young be so motivated you give me hope for the future...

Daww stop making me blush. Thankyou very much.

Cant wait to see what you do on your blast. I love the sounds of masteron. Keep at it hard!

[ghettoboyd]

dam didn't realize my hair is thinning so much on top...my wife said to me the other day that it wasn't...I wonder what else she lies about

[BG]

Lmfao I blew a fit after I took a video of me squatting and reality of my thinning hair was brought to my attention. I was depressed, it hurt me deep I have a plan, I think I can get some back about to set it into action

Looking good buddy! Keep up the hard work.

dam didn't realize my hair is thinning so much on top...my wife said to me the other day that it wasn't...I wonder what else she lies about

[Obs]

Lmfao I blew a fit after I took a video of me squatting and reality of my thinning hair was brought to my attention. I was depressed, it hurt me deep I have a plan, I think I can get some back about to set it into action

Looking good buddy! Keep up the hard work.

Hair is overrated, I would rather look like steve austin than hugh jackman any day.

[ghettoboyd]

Lmfao I blew a fit after I took a video of me squatting and reality of my thinning hair was brought to my attention. I was depressed, it hurt me deep I have a plan, I think I can get some back about to set it into action

Looking good buddy! Keep up the hard work.

thank you BG means a lot coming from you my friend...

[ghettoboyd]

Lmfao I blew a fit after I took a video of me squatting and reality of my thinning hair was brought to my attention. I was depressed, it hurt me deep I have a plan, I think I can get some back about to set it into action

Looking good buddy! Keep up the hard work.

I'm realizing now that I'm bound for the George Costanza look...fuck me...my hair is so thick on the sides and back but on top its in "full retreat"...

[BG]

I'm realizing now that I'm bound for the George Costanza look...fuck me...my hair is so thick on the sides and back but on top its in "full retreat"...

Im going with finastride and rogain right now

[ghettoboyd]

Im going with finastride and rogain right now

yes this is a reality that I am looking into now...I cant see myself looking good bald and shaving the head daily would be a pain so its time to try something...

[NACH3]

Im going with finastride and rogain right now

Me too lol

[ghettoboyd]

week 5 day 3 triceps and delts

one arm press downs (cable to warm up elbows) 4 sets
press downs 4 sets
skull crushers 4 sets
rope press downs with twist for max contraction and pause 4 sets


upright rows barbell 4 sets
delt press machine 4 sets
side laterals 4 sets
seated dumbbell shrugs 4 sets

another fantastic day today...managed to take a 1 hour mountain bike ride at a local state park that has some crazy singletrack trails got some great hiit style training in with all the hills and rugged terrain...I love my state I am minutes from a great ride wherever I am...living in the woods rocks...peace...