Twin Peak's Gettin' Large [Forum Archive]

Pages: 1 2 3 4 5

Twin Peak's Gettin' Large

(CLICK HERE here to view the original thread with full colors/images)

Posted by: Twin Peak

or at least gonna' try to!

Okay, here is the beginning of my NEW journal....my second journal. The first was a cutting and I think pretty darn successful. At least I was happy. I went from 218 or so to 195, and have maintained at around 200-202. Its very hard for me to stay at low BF levels. Further, I maintained my strength levels.

Anyway I have now set my sites on doing another show early next summer. That gives me a 6 month bulk and 3 month cut. I have always said I'd liek to do another show but only if I was significantly bigger. Last 2 shows I was shredded at 180. I'd like to be at LEAST 190. Now, I am about where I was back then so that gives me 6 months to add some serious size.

Given that I am around 200, I'd like to get up to around 220 with no more than 8 pounds of added fat.

My goals are adding overall size with a special focus on:

my legs, they are lagging
my chest, always a problem
lat spread width, thickness and definition has always been fine

My training is not really going to change. I am generally and instinctive trainer, I know my body pretty well by now. General guidelines are each BP once per week, usually 3 exercises and 8-10 working sets. The exercises, the order, the rep range, all vary but generally I work to failure and sometimes beyond with forced reps, drops sets, etc. Sometimes I change things up completely like this week, see my old journal.

My diet will change. It will be like my cutting diet in that it is relatively clean and cycling the carbs. It will just be MORE fooed, more meals, and I won't stress so much about cheats in the weekends.

The diet and journal will not officially start until next Tuesday but I thought I'd lay out the plan now. When it starts, I will stop posting in my old journal.

My diet will generally look like this:

Training Days Non-Training Days

5:30 ECA, Multi, 3 whole eggs
(workout)

7:30 CellTech (75g Dextrose, Multi, 10g plain
10g creatine) and APM 60 creatine, 3 whole eggs

10:00 ECA 10 oz steak, fish, or chicken
1 cup oats or APM 60
50g vanilla whey ECA
1 tsp PB

1 pm 10 oz lean steak 10 oz steak, fish, or chicken

4:00 10 oz fish or chicken 10 oz steak, fish, or chicken
or low carb bar
7:30 10 oz steak, fish, or chicken 10 oz steak, fish, or chicken
salad or other veggie salad or other veggie
potatoe, brown rice or
other carb

10-11 pm APM 60 3 whole eggs

That's basically it. Of course I'll have several cups of regular or iced coffee throughout the day with half and half. And drink as much water as possisble. Also, my cheats on weekends will probably some form of carb up with good carbs (except the alcohol on occassio!) to keep my mental sanity and metabolism high.

Next post will be on Tuesday!

Posted by: Leslie

Hey TP, Do you know where I can find your cuting diet? My BF is clueless as too how much protein /carbs and fat eh should be getting. The male cutting diet by DP scares him becasue of all the fat. I tried to explain...he won;t listen . Any ideas? He is 6'1 at 220 lbs trying to cut, He has the MASS just needs to loss a lil BF.

Posted by: Twin Peak

Les, it IS my other journal -- RIPPED. Its laid out in detail there. Its a plan I sort of "put together" over the years. FG has tried a similar version and so have a few others. Let me know if you have any questions.

Posted by: Miss LeDix

Hi TP!

Good luck reaching your new goals. I'm sure it will be nice to actually eat more for a change!

Posted by: kuso

Will be following with interest...G`luck

Posted by: Adidas

Hey TP,

Good Luck! It is good to see that you are going to keep your mental sanity

I'll be checking in.

Posted by: Twin Peak

Glad to see so many followers and support already....it'll keep me honest and make me post! I'll still be logging in my other journal for the rest of this week though.

Posted by: Jodi

Good Luck TP on your new Bulk! Wish I could bulk with ya!

Posted by: Twin Peak

You can if you like! Gonna be fun too!

Posted by: Stacey

GOOD LUCK TP Bulking!

Posted by: Twin Peak

Thanks P!

My general goal is overall size w/o adding much BF, but I also need to bring up some lagging bodyparts. For example, chest is always difficult for me. Also I have been neglecting legs and shoulders, not a problem. And as I stated before I like my back thickness but need to work on the lat spread. WHen I posted my pics I got some helpful comments from DP and GoPro. Here is an exchange between GP and me which will give you some insight on what I will be focusing on specifically. DP's comments were similar except he also thought I should focus on upper chest -- I agree and heavy incline DBs have always been a mainstay for me:

GoPro:

Here is what I see that you need to bring up just a little...

-outer and lower portion of the pecs
-leg size...but you know that
-medial delt
-upper lats...teres minor really, near armpit

My Response:

1) outer and lower pecs -- what do you recommend? My pecs have always been strong but underdeveloped. Incline dumbbells has really brough them up. I never liked decline but do you recommend them at this point? Or would weighted dips be better? And what about outer?

2) legs -- not worried here, just need to get focused

3) medial delt -- not really worried about this. My delts grow easy an because of this I have been neglectful. I will fix that.

4) upper lats -- thoughts? For back I use a wide variety of exercises. Usually three per workout and I am always changing them, with the exception of wide grip pulldowns -- a staple. Is there an exercise or two I should focus on? Is this something you notice from the fornt or rear or both?

GoPro's Response:

1) As for the pecs...I recommend including at least one of these exercises at each workout...wide grip dips, decline dumbell press, decline cable flye, and/or cable crossover standing straight up...with the declines, make them only slight, like with just a thick board under one side.
Supersetting is great for what you need...cablecross/decline dumbells, or, decline cable flye/dips.

2) Ok, you know the deal with legs. You have good shape, just need pure mass.

3) With delts, you know what to do...just GET WIDER. You have narrow clavicles and need to spread those outer delt heads.

4) For the upper lats/teres...2 exercises: cross bench dumbell pullovers and stiff arm pulldowns...these can make a HUGE difference! They work great as a pre-exhaust superset, like, pullovers/pulldowns, or, stiffarms/bent row. You can also just start or finish off back with them. Just do them and watch yourself WIDEN!

Thanks to all and especially GP and DP....now I've got to put that into action! Both my last shows I placed second, this time I'd like a first place finish....at least in my class!

Posted by: Fade

Drink alot of cokes. They're great for gaining weight.

Posted by: kuso

Here ya go buddy

The cutting journal

And the before pic`s

Posted by: Twin Peak

Thanks Kus, again....YOU DA MAN!

Well there you have it folks, before I fatten up!

And Fade, thanks for the great advice!

Posted by: Fade

Yeah, like GP said "pullovers". I love doing pullovers....and butterfly.

No prob on the advice. Edwards Key Lime Pie works well too.

After 4 days of eating to get lean there's already a difference. Hell, on the second day I had two guys at different times in the gym ask if I was cutting. Now lets see how long I can stay away from the sweets.

Posted by: Robboe

You have fantastic shoulders.

Posted by: Twin Peak

Thanks Chicken. Thats actually why I have not really been hitting them to hard, trying to let everything else catch up!

Boy have you mellowed!!!

Posted by: butterfly

Yes, I like a nice pair of sexy shoulders to hold onto while

... uhm... think I'll be quiet now

Posted by: lina

Hi TP!

Hope you will have a good Labor Day!

Your cutting diet sounds interesting... had to weed through all the chatter in your old journal to see what you actually did.. What do you mean your journal isn't popular???!

Few, ok a LOT of questions:
1. Did you come up with this yourself and do you have any other literature/readings etc. bout this carb cycling?
2. Were you still eating popcorn and ww pita at the end of your cut?
3. Where is that protein brownie recipe? Is it in the recipe section?
4. I find it hard to believe that you don't count cals, but you must have been doing this for a while so atleast are you 'eyeballing' the quantities of carbs?

Posted by: Dr. Pain

Posted by: Twin Peak

So does this get a DP seal of approval or are you just looking forward to watching!?!? I know it isn't quite what you'd recommend, but it has worked in the past. Thanks for the support thought! I would appreciate your stopping by once and a while and giving some input. And regarding the bringing up the lagging bodyparts I will be taking your adive, thanks again!

Lina, thats a lot of questions!

No, I NEVER count calories, per se. It sucks. Carb cycling is not something new and not somthing I invented, though I first came up with the idea before hearning about it. There is plenty of literature (I can't point you to anything specific). For me it serves 2 purposes: 1) keeps me sane when I can look forward to a high carb day, and 2) keeps the metabolism guessing and not used to any one set point. There are other benefits like effects on hormones and the CNS but I know a lot less about that than many others.

The recipe? I made it up on the spot and if I didn't post it, I thought I did, I'll have to recreate it, I haven't made them in a while! Mostly it was soy flour, PB, cocoa powder, sweet and low, soy protein, whey protein, mix and bake!

No popcorn, rarely on the ww bread, but now its game!

Posted by: lina

Thanks TP! Looking forward too to see your progress!

Posted by: craig777

Wow TP,

You have Leslie, Miss LeDix, Mochy, Princess, Butterfly, and Lina in here. I can't think of a more gorgeous group of ladies. Good job.

Posted by: Twin Peak

I begged and begged and finally people started visiting!

Ain't it great!

Posted by: Fade

Quote:

Originally posted by Twin Peak
No, I NEVER count calories, per se. It sucks.

It's easy if you get a PDA. Here's a pic of the database I wrote for mine.

Posted by: Fade

2

Posted by: Twin Peak

Cool concept. Still too much work, and for me relatively unnecessary.

Posted by: Fade

I have 600 food items in another database that this one links to. It's a mater of three clicks with the stylus.

Posted by: butterfly

Honey, you must have forgotten that TP is not THAT computer literate.

He's lucky he could figure out how to post...

Posted by: Leslie

Damn Fade! I thought I was detaile oriented! Sheesh! You make fitday .com look like shit!

Posted by: Twin Peak

Quote:

Originally posted by butterfly
Honey, you must have forgotten that TP is not THAT computer literate.

He's lucky he could figure out how to post...

Ever the wiseass....

Actually, I started doing that on fitday and gave up....if it was all set up on my BLACKBERRY (yes I know how to use it...at least the simplest functions!) than I might give it a shot....but....

Posted by: Twin Peak

OFFICIAL DAY 1 of the Bulking Program:

I weighed in at 204, no shoes. I expect there were a couple of extra water weigh pounds do to the excessive eating (and beer) cuz of the labor day weekend....

Workout was Chest and Shoulders:

Incline Dumbells:
140 x 2 plus 2
75 x 10 (flye drop)
125 x 4 plus 2
65 x 10 (flye drop)
100 x 12

Flat Bench
225 x 10
225 x 10
225 x 10

Pullovers
75 x 5
65 x 5
45 x 12

Hammer Strength Decline
230 x 12
270 x 12
360 x 5

Lateral Raises, 100 reps with 25 pound dumbbells:
25
20
20
20
15

Military Presses:
135 x 12 (front)
185 x 5 (front)
185 x 5 (rear)
135 x 10 (rear)

Upright Rows
75 x 12
75 x 12

That's a lot of work for me, I prefer doing one bodypart, but I am on a 4 day per week schedule until November. In Nov I move to 5 days per week and will do shoulders separately and my press weight goes way up (225-275 range).

I'll post food later, but it'll basically be my first post. I BBQ'ed yesterday and cooked tons of extra chicken and 3 extra skirt steaks....YUM!

Posted by: Fade

Quote:

Originally posted by Leslie2196
Damn Fade! I thought I was detaile oriented! Sheesh! You make fitday .com look like shit!

Hehe, I had to have something portable. This is what happens when a computer geek and a weight lifter gets combined.

Posted by: Twin Peak

Food for Tuesday -- low carbs:

5:30 -- 2 whole eggs, 2 whites
7:30 -- celltech plus 60g whey
11:00 -- 2 ox skirt steak, 4 oz chicken, 1/2 cup 1% cottage cheese
(all measurements are APPROXIMATIONS)
1:00 -- filet mignon, sauteed spinach, sauteed mushrooms, 3 bread flats (went to a nice steakhouse, yum, so I didn't get steamed, at least I passed on creamed!)

5:15 -- 1/2 cup cottage cheese and 2 oz chicken

7:30 - 9 pm 1 stuffed pepper (turkey meat, peas, and some other stuff), and 1 and 1/2 cups chili (turkey meat, chili powder, kidney beans), YUM!

10:30 APM 60

Posted by: Adidas

Hey TP,

What a workout! Those few extra cocktails I had this past weekend caused for a tip in the scale...ha ha The fun is over

now it's time to get serious

Posted by: Twin Peak

Yeah, me too! Thankfully I am on a bulking plan so those we not my last beers, etc....with all the parties I have coming up!

Posted by: Adidas

You have to have a few beers for me

Posted by: Stacey

HI TP! How was your nice long weekend?

Posted by: Twin Peak

A -- definitely will do!

P -- how are ya! Weekend was good...too good I think! How about you?

Posted by: butterfly

Morning TP! Anything exciting going on???

Posted by: Stacey

I am good thanks hon!

SOUNDS LIKE YOU HAD A WONDERFUL WEEKEND! Thats awesome!!!

Posted by: Twin Peak

Other than my excellent lunch (see above) not much exciting is going on Butterfly....other than day 1 of my bulking plan that is!

Posted by: butterfly

Oh that filet does sound good! Much better than my pork loins w/ no sugar ketchup

Posted by: Stacey

yummmmmy lunch TP!

Posted by: Twin Peak

Yeah, but I am still full and well past my afternoon meal!

Posted by: Stacey

UH OH!!!

Posted by: butterfly

Poor baby's all full...

I've had my meals and I'm still craving more!!!

Posted by: Stacey

Me TOOOO BUTTERFLY!

Posted by: Twin Peak

You are on a cut, I am on a bulk....TOO BAD!!!!

Posted by: Stacey

just ain't fair!

Posted by: butterfly

You're such a bully, TP

Posted by: Twin Peak

Bully huh? I can live with that.

Went home last night...still full, but had dinner (see above). Before I went to bed had shake, still full. Woke up at 5, still full, a bit bloated. Forced down my pre-workout food (see below) and felt fine, until the leg workout (see my and Fade's leg journal), then after the 100 rep squats felt really bloated and had heart burn (which I get a lot). After the workout had my shake and then napped on the train and I feel better. Now I am chugging water!

HIGH CARB DAY (Hell I did legs today!)

5:00 2 whole eggs two scoops cottage chees
7:00 celltech and 60g whey
9:45 2 liters water, 1/2 oatmeal (Shiat! I ran out!), 1/4 cup unprocessed bran(10g carbs, 7 fiber), 1 tsp nat PB, 30g whey (feeling MUCH better)
11:00 8 oz skirt steak and ww pita (26g carbs, 2sugar, 4 fiber)
1:00 6 oz skirt steak, 2 oz chicken, 1 cup cottage cheese w/ 1/2 cup bran
4:00 6 oz chicken, 4 oz skirt steak
8:00 large stuffed pepper and 1 cup chili (see yesterday)
10:30 APM 60 -- these are really GOOD, bought 5 more boxes today!

Other than feeling bloated I felt good in the gym. I actually felt pretty lean....

Posted by: kuso

Hey TP...whats happening?

BTW............how do you go about treating the heart burn?

Posted by: Twin Peak

Just trying to force feed myself, which is funny for me since I love to eat and usually have a neverending appetite!

I usually live with it! I getting it more often when I am eating higher carbs (think I'd learn) but I think I am getting it now b/c I am eating first thing in the am before working out. If it continues I'll have to stop eating first but since I am on a gain I want to get some fat and protein in early.

When it gets bad I take tums (yes it has sugar!)

Posted by: Fade

Uh...with an antacid...duh.

Posted by: kuso

Thanks for that Fade

Dunno what tums are, but probably the same as quickease for me.

Posted by: Fade

Quickease sounds like a laxative.

Posted by: kuso

LOL.....maybe it is if you take too many!

Posted by: Twin Peak

All my meals are posted for the day...already know whats for dinner!

BTW, I don't think I mentioned but this first week I am creatine loading....in addition to my celltech, 5g creatine in water before the gym and 10g in water after dinner.

Posted by: butterfly

You sure get to eat a lot of good stuff when you bulk...

Posted by: Twin Peak

Ain't it great! Its still low carb though!

Posted by: butterfly

Why do you care about keeping your carbs low if you're bulking???

Posted by: Twin Peak

Out of curiosity I plugged my foods today (eat and to be eaten) to see my macros and here they are:

Protein: 447
Fat: 114
Carbs: 207

For a total of 3600 cals. Thats a lot of food! No wonder I am so full! Looks like about a 50/30/20 split, which is about right, especially on a high carb day.

Most days my total cals will be lower.... plus I had more red meat today than normal!

Also, those are rough estimated since I am not measureing.

Posted by: Twin Peak

Quote:

Originally posted by butterfly
Why do you care about keeping your carbs low if you're bulking???

Cuz I don't want to get fat, I want to get big and lean! Also, bear in mind that I have a slow metabolism....remember my before pics???

Posted by: butterfly

Most guys I know eat whatever they want when they are bulking... I used to think it was just an excuse to eat whenever and whatever they wanted

Posted by: Twin Peak

For most guys it is. Not for me. This is a serious bulk as I'd like to compete next year and at a higher level than the past. If I get too fat, I'll need to cut for too long and lose too much muscle. Though I will take a few liberties on the weekends!

Posted by: butterfly

Got it

Posted by: butterfly

Here's your prize... http://www.ironmagazineforums.com/at...&postid=103979

Posted by: Twin Peak

WOW NICE PRIZE.....THANKS! Damn that's big,

the picture I mean....

Posted by: dvlmn666

wohoooo, nice prize

Lookin good there TP. You'll hit your goal just stick to it and you'll be bigger and more cut that before.

Posted by: butterfly

Fair is fair

Just glad you like the prize.

BTW I edited my last post to show the macros with my meals.

Posted by: Miss LeDix

Um, that is quite the prize B!

Posted by: Twin Peak

Feeling great today! Its one of those days where you walk around the gym feeling huge.

I weighed in just to see how my weight is reacting to the extra food and I was surprised to find that I weighed 201, 3 pounds less than Tuesday. That's good. It means that the extra food is not quickly becoming BF, something I am concerned about given my genetics. I presume that I actually decreased 3 pounds b/c I was carrying water weight from the long weekend. Anywho, if the fat does not increase and I maintain these protein and fat levels I will certianly add some solid mass.

Also, no heartburn this morning. It was back day, here you go:

Widegrip Pullups:
BW x 10
BW + 45 x 4
BW x 10
BW + 45 x 4
BW x 8

Deads:
225 x 8
315 x 4
405 x 1 (next week I'll get 2)
315 x 5

Seated Closegrip Pulleys
150 x 15
200 x 10
250 x 5

Straight Arm Pulldowns
100 x 15
150 x 10
150 x 8
120 x 15
120 x 15

Then I did some quick rear delts.

I started my APM 60 in the morning today and I did something different. I had my celltech plus 20g whey while doing my last exercise, which was light. Then after I showered I drank my APM. I liked it. I am going to stick to this approach and see what happens. Its like stacking my meals. Gets in another 20g of protein and the whey is quickly absorbed. Then just when its hitting the blood the APM goes down....I think it'll work well.

Other than my celltech this is going to be a VERY low carb day. I had more carbs and fat than I intended yesterday and I want to keep my metabolism in check. The protein will be VERY high and fat moderate. I'll do the same tomorrow than carb up on Saturday.

5:30 1 egg, 1/2 cup cc, 10 almonds (maybe the 2 eggs was
causing the heartburn?)
6:45 celltech plus 20g whey
7:15 APM 60 (I love these, YUM!)
10:00 6 oz steak, 2 oz chicken 1/2 cup cc
12:30 8 oz steak, 1 spoonful cc
1:15 EAS low carb bar
4:00 8 oz skirt steak, 1oz chicken
8:00 can tuna in salad w/ flax and vinegar, 1/2 turkey chili
9:30 handful of peanuts
10:00 APM 60

Posted by: Fitgirl70

WOW TP -- You are eating way too much food for me......(of course, I'm about 1/3 of your size!!

You sure are eating a lot of meals too -- 8 meals.....woo hoo!!
But, you are bulking so it looks great. You're doing wonderfully babe!!
And what a prize you got there!!

Posted by: Leslie

TP,
What is APM 60?

Posted by: Twin Peak

Its a metrx meal replacement. Its tastes really good. Has 60g protein, 7 carbs and 4 fat. Makes a very think shake (esp in my smoothie machine) and is supposed to be an excellent suppliment (I'll let you know about that ).

And thanks FG!

Posted by: Leslie

Not bad. Sounds pretty good. Ecxellent supplement?

Right now I do the powder,cream and strawberries, and ice in the blender. YUM YUM Do you just add water?

Also, I use the same amnt of INGrdnts for my shake, yet sometimes its nice and thick and others its too watery thin. Any ideas why???

Posted by: Twin Peak

If you use the same amount of water and ice, then I have no idea.

At night, I throw the APM in my smoothie machine with equal parts water and ice and its REALLY thick, like you can barely drink with a straw.

In the AM I just used water in a shaker bottle and I was suprised how thick it was.

The "Advanced Protein Matrix" is supposed be an EXCELLENT protein source with the vitamins and minerals and aminos to provide a non-ephedra thermogenic effect.

Posted by: butterfly

I was thinking the same thing FG... that's a lot of meals. Seems like you'd never quit eating.

Posted by: Twin Peak

That's the best part!

Also, some of them aren't "meals" but more like a little itsy bitsy snack.

Posted by: butterfly

Morning TP... hope you slept well!

Posted by: butterfly

Please check my macros...

Posted by: Twin Peak

I thought I did, and commented too....

Feeling good today I'll post my arm workout in a bit.

Food (low carb, carbing up on Amstel Lights tomorrow):

5:30 1 egg, 1/4 cup cc, handful of peanuts
7:15 celltech plus 20g whey
7:45 APM 60
10:00 8 oz fliet mingnon, 2 oz chicken breast
12:00 EAS low carb bar
2:00 8 oz chicken breast, 1 ostrich burger
4:00 2 ostrich burgers
7:30
10:30

Posted by: Adidas

TP...while you are enjoying an Amstel Light I will be enjoying a nice liter or so of water...LOL ENJOY IT

Posted by: Twin Peak

Yes I will, but I wouldn't use the word "an".

Posted by: Fitgirl70

How much "Amstel" actually qualifies for a high carb day?

These are the things that must be known!!!!!

Posted by: Adidas

Quote:

Originally posted by Fitgirl70
How much "Amstel" actually qualifies for a high carb day?

These are the things that must be known!!!!!

Hey Fitgirl..I agree with you! TP - you better be sure to give us an accurate recap.

Posted by: Twin Peak

I'll give an accurate recap to the extent that I can remeber. I could not begin to tell you how much of a carb load I had last Sunday....

Arms Today:

Barbell Curls:
135 x 12 (most reps w/ this weight EVER!)
185 x 0 (but then got 2 assisted and 1 neg)
155 x 6
135 x 8

Seated Incline Curls (Dumbbell)
45 x 3
standing, 45 x 3
30 x 8

Preacher, curl bar supersetted w/ preacher hammer strength
85 x 10
45 x 10
85 x 10
45 x 10
85 x 8
45 x 10

then I did a coupke of light standing cable curls (double bi pose) for an increased pump

French Presses
105 x 8
105 x 10
125 x 8
125 x 7

Close Grip Benches
135 x 20
225 x 10
225 x 8

Reverse Grip Pressdowns supersetted w/ pressdowns
160 x 10
160 x 10
200 x 6
200 x 8
200 x 6
200 x 6
200 x 8
120 x 10

And that's all she wrote!

Posted by: Miss LeDix

Just saying Hi. Did not want my bro to feel neglected!

I won't pretend that I've read all of the stuff in here. But TP, I must comment on the fact that this journal is relatively new and already has three pages!

Posted by: Twin Peak

I know! I have visitors! Too bad you are rarely one....

Posted by: Twin Peak

Weekends over time to get serious. Had plenty of protein though. Also plenty o'beer and plenty o'carbs. A bit o'fat too!

Fri night I probably had 7 Amstel or so. I had 3 or 4 on Sat and only one today so not too bad. I'll be out the next three days traveling so you won't see much of me, have a good week all!

Posted by: Miss LeDix

There is something really cool about hearing about TP cheating on the diet! I like it!

Have a good trip and we'll see you when you get back!

Posted by: butterfly

We'll miss you

Be safe!!!

Posted by: Stacey

HAVE Fun TP!! And be careful

Posted by: Adidas

Bye TP.
Sounds like you had a good weekend

see you when you get back

Posted by: Twin Peak

Thanks all! Yeah, the weekend was good but the diet has NOT been good while traveling. I did get planety of protein but too many carbs and too much wine!

Back on track today. Did legs this morning and will post it in my leg journal. Hope everyone is well on this day. Enjoy your families.

Posted by: butterfly

I was thinking about you and your wife and twin babies this morning... hope you guys are all doing ok with today.

Posted by: Twin Peak

Surpringly so. Thanks for thinking of us. My wife watched the episode a week ago about the babies being born to woman's whose husband's passed away. Not only was she pregnant at the time, she was in the building next door to the WTC. Thanks for caring.

Posted by: dvlmn666

Wow, that had to shake her up. Sounds like she's doing good though.

W/B by the way. Glad everybody is safe, and hopefully your all haveing a great day.

Posted by: Twin Peak

Hey everyone! Well I am back to the office today. All the carbs over the weekend and while traveling didn't hurt too bad in the BF area -- I weighed in at 202 this morning. I am still having trouble understanding why I am not adding fat with how much I am eating given my predisposition to gain unwanted weight, but hey, who am I to complain!

Strength has not yet increased but this week is only my second workout per BP right?

Yesterdays food:

5:30 1 egg, 1/4 cup cc,
6:45 celltech plus 25g whey
7:45 APM 60
10:00 6 oz steak, grilled eggplant
12:00 APM 60
2:00 stuffed salmon (at least I threw out half the stuffing)
3:30 large piece of cinnimon raisan protein bread
4:00 handful of peanuts
7:30 stuffed salmon, peppers and onions w/ flax

I know I snacked on some other stuff, but I can't think what....

Posted by: Adidas

TP you are an eating machine

Posted by: Twin Peak

THURSDAY: Back (since my leg w/o for this month has sumo deads, no deads for back for a month)

Pulldowns (all indented sets are drop sets):
1) 220 x 8
160 x 5
100 x 5

2) 240 x 4
160 x 5
100 x 5

3) 160 x 10, for a pump -- it worked, lats felt huge

T-Bar:
Close grip, 1 drop set
4 plates x 5
3 plates x 5
2 plates x 5
Wide grip, 1 drop set
4 plates x 4
3 plates x 5
2 plates x 5

1 set Dumbell Rows to hip:
100 x 8

Stiff Arm pulls:
4 sets for a pump

Then I did some rear delts on the pec dec and 4 sets of shrugs, light weight reps around 20.

Food:

5:00 1 egg, 1 white, 1/4 cup cc, 1/2 tsp PB
6:00 celltech plus 35g whey (upping the whey!)
6:45 APM 60
9:00 3 eggs, cinniman raisin protein bread, small apple
12:00 - 1:30 5 half sandwiches, just the turkey and chicken (had a meeting....)
3:30 2 eggs, cinniman raisin protein bread, small apple

will update....

Posted by: Twin Peak

Quote:

Originally posted by Adidas
TP you are an eating machine

Thanks! Gotta keep the fire fueled! If I started adding BF then I'll cut back, especially on the cheating carbs....

Posted by: lina

Hmmmm Cinnamon Raisin Bread sounds real good!! You are not eating too many carbs so by upping your cals you are probably not gaining the weight. Looks good!

Posted by: Twin Peak

That's my bet too Lina, why I am surprised is that in the past, I have still gained. The Protein bread is from lifeservices.com

Its not great but not bad, than again I have a high tolerence for that stuff. I think one small slice has about 13g protein, and 5 carbs, 4 of which are fibre!

Posted by: Fitgirl70

'Morning TP -- I'm sitting here just reading your journal. Hope the Amstels were good bud! Looks like you're still doing great.

Keep it up!!

Posted by: Twin Peak

Thanks for dropping by FG -- trying to push each set and each workout to new limits.

Posted by: Fade

Have you tried the "Eat a whole key lime pie in a day diet"?

I used to do it and it worked great....really

Posted by: Twin Peak

Haven't tried that yet....thanks for the suggestion!

Posted by: Twin Peak

BTW, I bought Synthovol HP (I think thats the name) by EAS yesterday for non-lifting days. Its a low carb creatine transport. I figure I don't need all that sugar except post workouts and it will reduce my carb calories.

Posted by: Fade

Let me know how it works. Cell-tech is a bit sugarie.

Posted by: Twin Peak

Well, I don't know if I'll be able to tell, since I'll be using celltech on lifting days and HP on nonlifting days. I have had real good success w/ celltech and I am hoping that the HP will assist just as much on non lifting days and save me a few cals.

Posted by: butterfly

Morning TP

Posted by: dvlmn666

Dumb question for ya, but does the CellTech bother your stomach after a few weeks of it. It used to for me, that's why I haven't tried using it again.

Looks like your doing awesome though.

Posted by: Twin Peak

No. Not a dumb question though. IN times past it bothered my stomach when I first started taking it. Its the 75g of dextrose that you are not used to.

Posted by: dvlmn666

ok cool thanks, I'm probably gonna try it again pretty soon.

Posted by: butterfly

I know when I eat too much sugar my tummy hurts, too

Posted by: Twin Peak

BTW, did arms on Friday. Not gonna post the workout but it was pretty intense -- all giant sets. Highlight was that I curled 70 pound dumbells for 3 reps w/ strict form.

Weekend diet was ok. Didn't really pay attention. Drank too much on Fri night but it was a great party!

Had a bunch of wine yesterday. It was nice. Had plenty of protein and too many carbs (as is usual), though it was too bad.

This morning was chest and shoulders.

Incline Dumbbells:
130s x 6 +2
110s x 10 +2
110s x 8 + 2 (big on forced reps today)

Bench
225 x 12 + 2
275 x 5
295 x 4 + 1
225 x 8 + 2 (8 reps were very slow)

Then I did a bunch of decline hammers and some shoulder stuff...

Posted by: Fade

Are you an alcoholic TP? Do you need help? Drinking on two nights this weekend. I'm concerned.:o

How ya doing today?

Posted by: Twin Peak

Yup I am!

Doing good today, but I don't feel like working! How about you?

Posted by: Leslie

Morning TP

Drinking as usual LOL Maybe you should get together with CLP Gold!

Both of yas are alcoholics with Buff bods!

Posted by: Twin Peak

THANKS! I think....

(but the wine yesterday was just a couple of glasses....and Fri was a big party....)

Posted by: Fitgirl70

Good afternoon TP!
I'd ask how you are, but I think I need to be asking "how's the hangover."

Just jokin' babe. Big party Friday huh? Hope it was good.

You doin' okay?

Posted by: Twin Peak

It was good, and the hangover wasn't that bad on Saturday. Doing well. How's your fine self.

Posted by: Fitgirl70

I'm doing much better, thank you so much for asking.
Sitting here right now sipping on some green tea and going through e-mails and stuff with my feet propped up on my CPU...hahaha

I have my follow up appt. on the 25th and can't get back to the gym until the 30th. So for right now, I'm all about the diet baby.

Posted by: Twin Peak

Keep it up. I am glad you are feeling better, stay mentally "in the game!"

Posted by: Fitgirl70

Definitely!!!
Thanks doll face

Posted by: lina

Is the alcohol part of your carb-ups? How often do you carb-up, on weekends only?

Posted by: Fade

AA TP...AA

Posted by: Twin Peak

Quote:

Originally posted by lina
Is the alcohol part of your carb-ups? How often do you carb-up, on weekends only?

Basically Lina since I am bulking I am trying not to be to religious about my weekend eating. That said on weekends I try to ensure that I eat enough protein stay away from sugar and simple carbs and otherwise have fun. Whether I have carbs during the week (other than the celltech) will greatly depend on my current weight, weather I am gaining fat, how bad I was on the weekend, etc.

BTW, my chest is killing me today. I had a good back workout this morning and legs tomorrow. My partner is falling apart physically (bad legs, bad shoulder, bad elbow, etc) and will be taking a few weeks off. No biggie, I need him to get me out of bed in the morning and he'll still be going in to do cardio.

Posted by: Miss LeDix

Hi TP! I like your version of carb-ups on the weekends! But beer? NASTY! Just wanted to say hi!

Posted by: Twin Peak

Hey, sis! Back from your sabatical I see! I like my carb ups too, including the beer! (perhaps especially!)

Enjoy the holidays?

Posted by: Fade

Quote:

Originally posted by Twin Peak
BTW, my chest is killing me today.

Are you doing the modified 100rep workout for your chest still?

Posted by: Twin Peak

No. That was only one week where I did each BP like that to change things up, but damn that did hurt!

I am back to my normal routine (which is never the same twice). I posted this weeks chest workout earlier.

Posted by: Fade

Ah ok.

I don't think I'm gonna worry about my bench strength anymore. Not worth the stress.

Posted by: Twin Peak

No its not. I know what you mean -- for the past two months or so my weights have been down on the flat b/c my shoulders are bothering me -- it sucks but I have to get over it.

As long as the chest grows who cares right? Personally I consider myself a bodybuilder and not a powerlifter anyway! Just keep trying to improve. I am betting its your bodystructure. We are all built differently and the various human levers and pulleys (i.e. the joint) on different people are different. I say this about you b/c you obviously have good chest development, its just the numbers are not in line with your other lifts.

Bottom line, who cares!

Posted by: Fade

That's what I was thinking.

An old powerlifter at the gym said that people that are good deadlifters usually aren't the best benchers.

Posted by: Twin Peak

Hmmm, never heard that, interesting though. I have always been a relatively good bencher but my chest never grew....thats why I start with incline dumbbells.

Posted by: Fade

I tend to trust this guy. The guy is in his early 50s and can still throw up 500 pretty easily.

Posted by: Twin Peak

It makes sense.

Posted by: Miss LeDix

Um, I'm still not back in the gym...my stitches are coming out tomorrow and them maybe I'll be able to go back. But I amhere saying hi. And the holidays were fine, thank you for asking.

Posted by: Twin Peak

Glad to hear you are doing relatively well. I am sure you are anxious to get back to the gym. You'll probably have tons of energy!

Posted by: dvlmn666

sorry to hear your training partner is startin to fall apart. That happened to Jeff at the begining of the year, he messed up his shoulder pretty bad. Better for him to take the time now, Jeff kept pushing it til he could barely move and then was out for a couple months.

Is your shoulder still bugging you on the flat bench? I thought it had been getting better.

Posted by: Twin Peak

It comes and goes, but especially hurts on flat bench.

Posted by: kuso

Quote:

Originally posted by Twin Peak
It comes and goes, but especially hurts on flat bench.

TP.....I have shoulder problems too, and have found putting the bench and a slight ( 1 to 2" ) decline has really help!

Posted by: Twin Peak

Thanks Kus, but decline actually hurts even more...I can only do that on the hammer machines.

Posted by: kuso

Decline at 30degrees kills me too, but just this very slight decline makes all the difference for me

....then again, you seem to be fine with incline, and that is the major shoulder killer for me

Posted by: butterfly

Quote:

Originally posted by Miss LeDix
Um, I'm still not back in the gym...my stitches are coming out tomorrow and them maybe I'll be able to go back. But I amhere saying hi. And the holidays were fine, thank you for asking.

Stitches??? Why do you have stitches???

Posted by: kuso

I was thinking the same thing B!!!!

Posted by: Leslie

Quote:

Originally posted by kuso
I was thinking the same thing B!!!!

Me too

Posted by: Twin Peak

Go see here journal, she had a mole removed, remember?

Posted by: kuso

Oh, thats right..........thanx for the reminder

Posted by: Twin Peak

Day off today, which is nice. Yesterday was a carb up. I haven't been logging my food this week b/c it hasn't been the same. Still eating a lot of protein, no carbs except yesterday and trying to keep the fat lower. Reason? I gained a bunch of water weight over the weekend and on Saturday am having a physical for life insurance purposes and they say I need to be under 201 to get the best rates.....they have no clue! They don't care about BF%, LBM, etc....very annoying!

Posted by: Fade

That sux

Posted by: Twin Peak

Yup....and I have a party to go to Friday night!

Posted by: Fade

I have one on Saturday

Posted by: Twin Peak

so do I! (Think I'll be having a few beers this weekend?)

Posted by: lina

Haya TP,

I remember those life insurance physical... ugh those forms you have to fill out! Good luck on dropping your water weight... yeah what do they know about weight, bf%, etc.!!! Those charts are way outdated too! Have fun drinking beer this weekend!

Posted by: Twin Peak

Hello all. Its Monday! Yuck.

Had an enjoyable weekend. Had my usual beer-ups, and yesterday carb loaded on plenty of red wine and whole wheat pasta. Didn't have any bread thoough!

Exam on Saturday sucked but oh well.

Did chest this morning and since I had no partner I decided to do hammer machines, decline, flat and incline. On decline I worked upt o 450 for 4 reps, that was pretty cool.

I'll post my food later.

Posted by: butterfly

Morning TP

When you get time... I left some updates on pag 15 of my journal...

Posted by: Twin Peak

For all my regular readers....(all three of you) and anyone else who happens to pop in, I have a question.

Based on my pics or posts or what not, how many of you have once thought or still assume that I have/am using performance enhancing drugs (of the illegal ilk)?

Just curious really. DP and I had a converstion in a different thread which prompted some PMs with an IM friend, who assumed that I was, so I am curious if that was a random assumption or a general one.

While I believe that everyone is entitled to do what they will and I prejudge nothing, I personally have never used them, for the record.

Posted by: dvlmn666

Nah I never thought that. You've just been at it for a long time and I can tell you are very detailed and have researched a lot of stuff. So just figured you earned it like you have.

That's one of the reasons I ask you so many questions.

Posted by: Twin Peak

So its 1 on each side, so far!

Posted by: butterfly

Quote:

Originally posted by dvlmn666
Nah I never thought that. You've just been at it for a long time and I can tell you are very detailed and have researched a lot of stuff. So just figured you earned it like you have.

That's one of the reasons I ask you so many questions.

Me too!!!

You have an all natural hotness to you

Posted by: Fade

Fukin juice head.

I don't think ya do.

Posted by: Twin Peak

Hey, when you are natural, such assumptions are a compliment!

Okay so its 3 - 1.

Posted by: kuso

It had never even occured to me that you had/were using

Posted by: naturaltan

nope ... but I do have to say I'm not very experienced with telling if people are juicing. Unless someone is freakishly huge, then I assume that they are the size they are because of hard work. A little naive perhaps, but I prefeer not to prejudge anyone.

Posted by: Twin Peak

Damn, are you saying I am not freakishly huge...oh well, maybe some day!

Posted by: kuso

LOL.....if someone thinks you are using, just take it as a compliment!

Posted by: Twin Peak

Quote:

Originally posted by Twin Peak
Hey, when you are natural, such assumptions are a compliment!

Already said that Kus -- don't you pay attention? (You aren't ofended by that because I didn't use a smilie are you?)

Posted by: kuso

LOL....I`m damned offended by that, and won`t be back in this thread

I changed my opinion.....I think thats the beginings of roid rage

Posted by: Twin Peak

GGGGGGGGGGGGGGGGGGGGGGRRRRRRRRRRRRRRRRRRRRRRRRRRrr rrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr rrrrrrrrrrrr!

Posted by: kuso

Posted by: Twin Peak

AHA! Gotcha, you came back....and still no smilies! (If W8 sees this I am a dead man!)

Posted by: Twin Peak

Morning all. Good workout today, back. Did things a little different (which is pretty usual....)

Wide Grip Pulldowns
240 x 7
180 x 10

Medium Grip Pulldowns
240 x 6
180 x 9

Close Grip Pulldowns
240 x 6
180 x 11

Hammer Strength Seated Pulls
135 per arm x 10

Did 3 setss supersetted with reverse pec dec for rear delt.

Barbell Rows
185 x 12
275 x 4 (struggled for these, form a little sloppy)

Then shrugs to polish off the traps.

The basic concept today was one heavy set per angle followed by a pump set. After the close grips my lats were feeling nice!

Now, as to overall. So far I do not feel like I have gained any muscle and definitely not any strength . I am surprised about this. I have been training pretty hard. Eating pretty well.

I think that I am at or near my all time strength and muscle highs and so I am at a plateau or set point. Well, its time to break through that friggin set point!

Posted by: kuso

Posted by: lina

Quote:

Originally posted by Twin Peak
For all my regular readers....(all three of you) and anyone else who happens to pop in, I have a question.

Based on my pics or posts or what not, how many of you have once thought or still assume that I have/am using performance enhancing drugs (of the illegal ilk)?

Just curious really. DP and I had a converstion in a different thread which prompted some PMs with an IM friend, who assumed that I was, so I am curious if that was a random assumption or a general one.

While I believe that everyone is entitled to do what they will and I prejudge nothing, I personally have never used them, for the record.

LOL TP!

From your posts sound like you are an easy gainer so my assumptions that you were natural and didn't need any roids........................

yet!

Just joking....

Posted by: butterfly

6 to 1

Posted by: Twin Peak

I am starting to get self conscious! I must not be muscular enough for this crowd.....

KIDDING!

Posted by: Leslie

TP- I think the reason you have gotten great resukts w/o roids is because you KNOW your body. That is the tricky part I think. Knowing how your body reacts to diff foods/diets ect...I am in the processing of learning.....

Posted by: Twin Peak

Its a LONG process, lots of experimenting. I am still learning all the time. Like how I responded in the last cut or what it will take to get me past this growth plateau -- I think I am at a "natural limit" for me in size and it will be difficult to get past -- but I will!

Posted by: naturaltan

our goals are different, but I don't think I'd want to get any bigger than you are right now. Your body size is GREAT!

Posted by: Twin Peak

Thanks NT but I am always striving to get bigger! Its what keeps me motivated. Plus, I want to compete next year with about 10 pounds more muscle.

Posted by: naturaltan

What are you looking to weigh next year?

Posted by: Twin Peak

At the end of the bulk I'd like to be about 220. Then compete in the low 190s. I was 195 in the pics at the beginning of this thread and if I competed would have had to lose about 10-15 pounds -- to give you some context.

Posted by: Miss LeDix

I never thought you were taking drugs to intesify your gains. There's my opinion.

Posted by: Adidas

Quote:

Originally posted by Leslie2196
TP- I think the reason you have gotten great resukts w/o roids is because you KNOW your body. That is the tricky part I think. Knowing how your body reacts to diff foods/diets ect...I am in the processing of learning.....

I agree with Leslie 110%

Posted by: butterfly

10 to 1

Posted by: Twin Peak

I think people are just non posting if they go the other way....come on people be honest now, I can take it.

Posted by: butterfly

Yeah... he's a BIG boy

Posted by: lina

Just do a poll in Open Chat... or have david make one up for ya!

LOL, then you'll have people like Golds Soldier scratching the chalkboard!

Posted by: butterfly

We missed you today, TP

Posted by: Miss LeDix

Where is TP????

Posted by: butterfly

Sure hope everything is ok with you, TP!

Posted by: Adidas

TP..the ladies are looking for you

Just checking up on you.

Posted by: kuso

Didn`t he mention he was going to be busy as heel soon?

Posted by: Leslie

No time at all for us?

Posted by: lina

TP, your harem misses you!

I think I read somewhere like kuso that he would be working lots of hours.... but I dunno when though?

Posted by: Miss LeDix

I'm sure he's just busy with work. But he will be so flattered when he sees all this!!

(CLICK HERE here to view the original thread with full colors/images)

Twin Peak's Gettin' Large

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60