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Once upon a time , there was this canadian outlaw ... Starting a 1-ad cycle

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busyLivin said:
:laugh:
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you must take large "dale-like" dumps in the middle of the night and sleep in a sauna :)
 
Ok , I havn't updated in a few ... I'll do this quick since I don't have much time.

Deadlift : 8x225 // 8x225 // 8x245
Pull down cable : 135x8 // 135x6 // 140x5
One arm row machine (hammer strenght) : 8x100 // 6x105 // 4x115
Straight arm pulldown cable : 100x8 // 107x5 // 110x4

Also did my forearms along with this ... I did 2 sets of another back thing , but I don't know the english name ... So i'll have to leave that to your imagination guys :)
 
Awesome deads man!
 
Thx luke ;) But might I had that I do them stiff legged cuz when I do normal deads I tend to hit the back the wrong way :(

Weight this morning : 191.8lbs

I changed my diet a bit , I cut back a bit on the fat and it shows , I think I lost a few pounds of fat , reason why my weight has been steady for a few days ... But now it seems to have gone up once again :thumb:
 
Just came back from the gym and I did my favorite muscle part ... Oh yes chest :)

Bench press barbell : 185x8 // 195x6 // 205x5 // 205x4
Incline DB press : 65x8 // 70x6 // 70x5
Decline DB press : 60x8 // 70x6 // 70x5
Fly Cable : 60x8 // 65x5 // 60x6

Very good workout ... I'm very satisfied with this ... I started the bench at 1x45lbs + 1x25lbs plates on each side ... I then when to the 45lbs+30lbs then I told to myself , wtf lets go with a 45lbs+35lbs (which is starting to look nice on the bar :D ) Amazingly , I did very good with it ... The pumps were amazing tonight !!!
 
Weight this morning : 192.8lbs

Today is my day off :)
 
Incline DB press : 65x8 // 70x6 // 70x5



NICE! How much of an incline?
 
Luke9583 said:
Incline DB press : 65x8 // 70x6 // 70x5



NICE! How much of an incline?
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Around 40 degrees I think ...
 
On a side note , I think the results are really starting to show ... A few girls in my classes asked me in the last week ... "Have you been working out ?" My answer is usually ... Ya , I work out now and then :D
 
busyLivin said:
my weight shifts ridiculously from night to morning. At night I'll weigh about 194, waking up I'm 186. :hmmm:

That 194 is usually after working out & drinking a lot of water, but not 8 pounds of it.:shrug:
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That was bugging me a while back, too. Until someone here said I should step on the scale in the morning after going to the bathroom. It makes sense to me, since you don't have the weight from foods/liquids. My weight can shift between 4-5lbs from morning to before bed.

@Simon,

I am very impressed with your results, bro. I am on 1-AD and a 3.2k kal diet (50/40/10) and gained 6lbs in 3 weeks. How tall are you and what's your BF%?
 
Weight this morning : 193lbs

Went to the gym ... Decent workout , better with biceps than triceps ... The morning isn't my optimum time for training ....

I did biceps / triceps

Biceps
Preacher curl barbell curl bar : 95x7 // 95x5 // 95x5
1 arm curl standing up (cable) : 7x60 // 7x60
Barbell curl standing up : 80x7 // 85x5
Incline hammer dumbell : 25x7 // 25x6 // 30x3

Tried to go up in weights , but geezus , a 5 pound increasement on this is crazy , stupid gym doesn't have 2.5lbs increase .

Triceps
Nose breaker (some call it skull crusher I believe) barbell : 6x75 // 6x75 // 5x75
Push down cable 1 arm : 6x47 // 5x47 // 5x45
Push down corde triangle : 100x7 // 100x6 // 105x5
Overhead cable : 70x7 // 75x6

Also did some sort of dips where you have your feet and your hands on a bench and you lower yourself (triceps exercise) Did like 20 of those with a 25lbs.
 
Malves said:
That was bugging me a while back, too. Until someone here said I should step on the scale in the morning after going to the bathroom. It makes sense to me, since you don't have the weight from foods/liquids. My weight can shift between 4-5lbs from morning to before bed.

@Simon,

I am very impressed with your results, bro. I am on 1-AD and a 3.2k kal diet (50/40/10) and gained 6lbs in 3 weeks. How tall are you and what's your BF%?
Click to expand...
Ya I know , thats why I always weight myself in the morning ... I can really track my weight this way.

My diet is about 40/30/30 (carbs/proteins/fat) and I'm always upwards 4k cals each day since I've been on 1-ad. A few weeks I was at 5.5k . LOL , I put a little fat on the waist , so that's why I lowered my diet to about 4-4.5k.
It's been about a week and a half since I lowered my cals and I think I lost some fat around the waist.

My BF would be somewhere around 15-20% ... It is not my main concern right now , as my main focus is building muscle , and when you bulk with a high calorie diet like this , its unevitable to gain a bit of fat ... I'll continue with high calories during my pct and after the pct is done , its cutting time for the summer :)

I'm 5'11 ... My weight goal is 180 once I'm done cutting .
 
Ok , did leg training today , went real fucking great ... I didn't weight myself this morning though.

Leg workout
Squat (smith) : 180x10 // 200x8 // 200x8 // 220x8 (this is just the plates , I didn't calculate the bar into this )

Lunges Dumbell : 50x10 // 50x10 // 50x10 // 55x8 ---> WoW , I can't believe I did this :)

hammer strenght Leg curl : 70x10 // 90x9 // 90x9

Horizontal calf raise(hammer strenght) : 360x12 // 360x12 // 410x9 // 410x9

I really gave it everything ... But man is leg day a hard day ... When I do my lunges and squats , I give myself so much into those exercises , I'm sweating like a pig. LOL . But it's worth it , I'm really happy with the weights I've put on .
 
5'11"?! @190lbs you must be big now. Any pics from your current progress? I am 5'10" and gained 8lbs from 158lbs. I've been gaining a constant 2lbs/week. Next tuesday's gonna be 4 weeks since I started my cycle/diet, and I'm closing in 166lbs.
I am curious, because I checked your latest pics and I think we are about the same size. Only difference is that my BF% is 12.5%.
 
Malves said:
5'11"?! @190lbs you must be big now. Any pics from your current progress? I am 5'10" and gained 8lbs from 158lbs. I've been gaining a constant 2lbs/week. Next tuesday's gonna be 4 weeks since I started my cycle/diet, and I'm closing in 166lbs.
I am curious, because I checked your latest pics and I think we are about the same size. Only difference is that my BF% is 12.5%.
Click to expand...
Ya , Ill post a few pics soon ... Probably have to wait till my cycle end (approx. 12-13 days left ) .

Weight this morning : 193.8lbs

Just came back from the gym and did a hella of a good traps/shoulder training .

I'll post my training later tonight , I just feel like eating the whole damn fridge right now :lick:
 
Like I said I would , its time to post today's training.


Shoulder press (hammer strenght) : 90x8 // 100x6 // 105x4

Frontal raise cable corde : 70x8 // 75x6 // 80x5

Lateral raise cable : 25x8 // 30x6 // 30x5

Upright row barbell : 105x7 // 105x6 // 110x4

Traps (I did it with the weight of a machine, so when I write 0 its just the weight of the machine itself) : 0x8 // 50x6 // 50x6 // 50x6 + 0x10 (Did this last set , cuz I still had a little bit of juice left :D )
 
Here is my latest picutre ... I can't wait to start cutting !
 
looking good...just checked your gallery for a comparison, nice gains.
 
:thumb: kewl! Looking good! :thumb:
 
nice gains :thumb:

why do you always have you trousers undone in all your pics? :hmmm:
 
stu21Ldn said:
nice gains :thumb:

why do you always have you trousers undone in all your pics? :hmmm:
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Maybe he's getting so big he can no longer button them. The only thing that fits him correctly apparently is his towel. :)

Seriously, though, you're looking great. And I mean that in the most non-gay of ways. :)

If I were you, I wouldn't cut immediately after PCT. I'd give it a week or so and then ease into a lower caloric intake.

BTW, you should update your ticker.
 
thatguy said:
Maybe he's getting so big he can no longer button them. The only thing that fits him correctly apparently is his towel. :)

Seriously, though, you're looking great. And I mean that in the most non-gay of ways. :)

If I were you, I wouldn't cut immediately after PCT. I'd give it a week or so and then ease into a lower caloric intake.

BTW, you should update your ticker.
Click to expand...
Ya , thx guys ... Ya I've gained quite a lot of mass , of course a few pounds is fat ... But I don't worry too much about it ... As for the pants , they are starting to be tight ... Well , what I will do is , Right after my pct , I will start lowering my calories gradually to my cutting lvl of calories . Like a week to lower about 150-200 cals/day until I get to my cutting lvl.

I'll update the thicker once I hit 20 pounds gained :D
 
simbh said:
Ya , thx guys ... Ya I've gained quite a lot of mass , of course a few pounds is fat ... But I don't worry too much about it ... As for the pants , they are starting to be tight ... Well , what I will do is , Right after my pct , I will start lowering my calories gradually to my cutting lvl of calories . Like a week to lower about 150-200 cals/day until I get to my cutting lvl.

I'll update the thicker once I hit 20 pounds gained :D
Click to expand...
Sounds like a plan. :thumb:
 
Just came back from the gym ... Did my back.

Disappointed in my deads cuz I had trouble getting my grip even with the damn fucking stupid strats !

Deads (stiff legged ) : 225x8 // 245x6 // 245x8 --> could easily gone up , but had trouble with my stupid grib like I said.

Cable pull down : 135x8 // 135x7 // 140x5

One arm row machine (hammer strenght) : 8x105 // 6x115 // 4x120

Straight arm pulldown : 105x7 // 110x6 // 115x4

Rowing cable : 110x8 // 120x6

Also did forearms ... When pretty good overall .
 
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