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Right Where it Belongs.

LW83

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IML Gear Cream!
Gentlemen,

I'm back. I miss Rock, RG and all my other buddies :p

The Goal is 195lbs.

The diet comes from Dr. Pain and the wonderful mod's at www.fitnessandbodybuilding.com

Same thing every day:

  • 1
    Oatmeal 1 Cup
    Egg White 5 1
    Fish Oil 6 Gram
    PB 0.5 2 Table Spoon
    Apple 0 0
    20 62 44
    29% 39% 28%
    630 Calories
  • 2
    Oatmeal 1.25 Cup
    Whey 30 gram
    PB 0.5 2 Table Spoon
    Flax 0.5 Table Spoon
    25 72 47
    33% 42% 27%
    679 Calories
  • 3
    Chicken 6 oz.
    Brown Rice 1.5 Cup
    PB 0.75 2 Table Spoon
    Provalone 1 Slice
    Fish Oil 2 Gram
    0 0 0
    24 73 45.5
    31% 42% 26%
    693.5 Calories
  • 4
    Oatmeal 1.25 Cup
    Whey 25 gram
    PB 0.75 2 Table Spoon
    apple 0 0
    0 0 0
    22 73 44
    28% 43% 25%
    687.5 Calories
  • 5
    Brown Rice 1.5 Cup
    Flax 0.75 Table Spoon
    Beef 4 oz.
    Broccoli 2 cups
    0 0 0
    22 68 44
    29% 41% 26%
    661.5 Calories
  • 6
    Brown Rice 1.5 Cup
    Flax 0.75 Table Spoon
    Beef 5 oz.
    Broccoli 2 cups
    0 0 0
    24 68 53
    29% 37% 29%
    721.5 Calories
  • 7
    Brown Rice 0.5 Cup
    PB 0.5 2 Table Spoon
    Beef 5 oz.
    Whey 0 gram
    Green Beans 0 cups
    0 0 0
    19 25.5 51.5
    34% 20% 41%
    503 Calories
  • Daily Total
    Fat Carb Protein
    4576 calories
    155 440 327
    30% 38% 29%

The Workouts generally come from Fitchick :)
 
Looks Good, I'll be following you!!!
 
178lbs this morning

Warm-up:
2-3 sets of lat pulldowns
Hypers

1. Deadlifts - 5 sets
140 x 12
190 x 10
240 x 8
290 x 7
310 x 4
All double over hand. Nice smooth and easy Happy I would like to start at 225 next time, and make the increments smaller.

2. Close-Grip Lat Pulldowns:
4 sets - 8, 8, 6, 6
100 x 8
120 x 8
140 x 6
160 x 6PB
That was suprisingly easy.

3. Hammer Strength Row or similar row machine:
4 sets - 10, 8, 6, 6
300 x 10
330 x 8
360 x 6
420 x 7 PB
WHOA, that felt unbelievably easy today! They must've oiled her down or something Happy 'bout time

4. One-Arm DB Rows:
4 sets - 8; 8; 6; 6
80 x 8
85 x 8
95 x 6
100 x 6 PB
Left felt slightly weaker, but still squeezed out all full reps Happy

5. Stiff arm pull downs [was supposed to be Wide-Grip Face Pulls]
3 sets- 12, 10, 10
120 x 12
120 x 10
130 x 6---> 90 x 12

We don't have a cable machine with any adjustible pulleys, and there were no boxes avaliable to stand on
Neutral


Felt likes a great w/o
 
LW83 said:
whoa you're fast :D Can't beleive how big you are :eek: Makes me feel like a little girl.
:laugh: Thanks Brother!!!
It felt like a great w/o BECAUSE it WAS a great w/o!!!
Do you Dead with or without straps?
 
Thats some real high volume. Any reason inperticular?
 
And I missed you!!!! Welcome back buddy. Great w/o, looks like your strength has gone up even more :thumbs:
 
IML Gear Cream!
LW83 said:
20 sets isn't high compared to what I used to do.
Are you going to continue to decrease the overall volume over time or are you going to keep with the 20 sets?
 
soxmuscle said:
Are you going to continue to decrease the overall volume over time or are you going to keep with the 20 sets?


I've been pretty consistant with the 20sets. I will do what my trainer gives me. :D

monday- chest
tuesday- Back
wed-off
thurs-legs
fri-shoulders
saturday-arms
sunday-off
 
Who's training you?
 
It seems like a pretty basic routine. :shrug:
 
Nice numbers on the deadlifts:thumb:

I just checked our your gallery and you look quite a bit bigger than 173lbs, how tall are you?
 
That's weird, I'm exactly 5'10 and I look a decent amount smaller than you. Although most of the pics in my gallery were taken when I was about 164 or so. Also, you're more cut than me as well so that and being a little heavier probably explains why you look bigger :thumb:

How long have you been BBing for?
 
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