PDA

View Full Version : Doing work! My road to 2011 World Championships.



Pages : [1] 2

Unholy
11-16-2009, 03:04 PM
Background Story

About 2 1/2 years ago I was at my heaviest and fattest. Years of eating too much and a severe lack of exercise led to this state. I was 295lbs ~35-40% body fat.

Here I am a few months into my Journey ~275lbs ~33-35% Bodyfat

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/122706_10511.jpg

6 Months later I was ~245-250lbs

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/070707_09091.jpg

Here I am Oct 1st 2008. This is when I started my prep log in the contest prep section after discovering the Natural Bodybuilding scene. ~235lbs

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100908_12111.jpg

Feb 24th 2009 ~215lbs
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/FrontFeb24.jpg

May 9th 2009 ~24 weeks out 208lbs
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV85871.jpg

July 2009 ~15-16 Weeks out Starting to look like a bodybuilder 195lbs
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV86206.jpg

Show Day 173lbs
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/DSC08105.jpg

For 1000's of pics and details of how it went down over the past year check out my old prep log Road to the 2009 INBF WORLD CHAMPS (http://www.wannabebig.com/forums/showthread.php?t=63044)

Intro
So now that you have some background for most of you that haven't followed along during my prep my name is Paul. I'm 22 years old and after deciding I no longer wanted to be obese I set forth a goal to compete in my first Bodybuilding show. This decision was made on Nov 1st 2008 and I stepped on stage 53 weeks later at the OCB NYS Natural in Syracuse NY and took 2nd in the Novice and 4th in Open middleweights. It was a warm up show. I did a proper peak week the following week before competing at the 2009 INBF/WNBF World Championships where I did not place but looked my best ever, by far. It was a successful season and I have been bitten by the bodybuilding bug.

I learned a lot from the experience, made many friends through this site, and changed my life completely. Now its time to attack the next phase with the right mindset and make it a long and rewarding road to the 2011 competitive season.

GOALS
I want fellow competitors fearing my presence at shows in 2011. This means giving myself 60 weeks to grow. Followed by prep potentially starting Jan 8th 2011

In the next 60 weeks I would like to

-Gain 15-20lbs of stage weight. This is going to be a tough one and a lot of the naysayers will cry impossible. I will prove you wrong
-Get much stronger. I have been a weak lil bitch far too long.
-Improve my big weaknesses for the 2011 season. This includes but is not limited to CHEST, lats, delts, legs, and traps.
-Compete in a RAW powerlifting meet
-Get my big 3 to a respectable 1300+lbs (Currently ~1000)
-Not get too fat.
-Gain a solid 40lbs

Plan of Attack

Lets start of with some fun starting stats. We all know everyone loves these lol.

Height - 5' 11.5"
Weight ~175lbs
BF- 5%
Waist - 29"
Chest - 43"
Hips - 32"
Quad - 22.5"
Arm - 15"
Calf - 14.5"

Max Bench 225 x 6
Max Squat 275 x 8
Max DL 315 x 6

Reverse Diet Plan

Estimated Maintenance Cals - 2100-2200

Starting Metabolic Rehab Macros
55/250/200 2300 Cals Week 1
55/250/200 2300 Cals Week 2
55/275/200 2400 Cals Week 3
As weight gains stall add in 25g CHO or 10g Fat, 2 carb bumps for every fat bump.
1 Bump/Week Max, meaning the earliest I should be back at ~3500 calories/day is Jan 21st or so.

Training

60 weeks will be divided into 6, 8-9 week phases with a week of deload in between each.

Top Secret
Max OT
Power/Hypertrophy
3 on/1 off High Freq/Low Volume
FST-7/Doggcrapp Hybrid
5-3-1



420 days starting TODAY to get work done and build a physique that will leave the judges with no doubts all while getting blazed.

Unholy
11-16-2009, 03:09 PM
Here is what every bodybuilders bedside SHOULD look like!

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87550.jpg

Felt good to be back in the gym.

Upper Hyper w/ RP Sets

Pull Ups
BW x 6
BW+5 x 6
BW+10 x 6
BW+25 x 6 (PR)
BW+45 x 6 (PR)
Rest/Pause+2
Rest/Pause+2
Rest/Pause+0

Bench Press
Air x 6
Bar x 6
135 x 6
155 x 6
185 x 6
205 x 6
Rest/Pause+3
Rest/Pause+2
Rest/Pause+2

Cable Rows
105 x 6
135 x 6
165 x 6
195 x 6
225 x 6
Rest/Pause+2
Rest/Pause+2
Rest/Pause+2

Side Raises
15's x 6
25's x 6
35's x 6
45's x 6
Rest/Pause+2
Rest/Pause+2
Rest/Pause+2

Dips
BW x 6
BW+25 x 6
BW+45 x 6
Rest/Pause+2
Rest/Pause+2
Rest/Pause+2

Hammer Curls
35's x 6
45's x 6
Rest/Pause+2
Rest/Pause+2
Rest/Pause+2

Cardio
1 mile treadmill, 8.0 incline, 4.2MPH, 14:32

Done and done

Shexy PWO Meal
90g Reeses Puffs + 1.25c FF milk + 2 scoops cupcake batter whey.


Nutrition for today will be - 55/250/200

WillKuenzel
11-16-2009, 03:15 PM
Just wanted to say awesome job! You made one hell of a transformation and the results are absolutely amazing. Good luck, Paul!

Drew92
11-16-2009, 03:46 PM
Awesome transformation dude. You sound very determined and focused on your goals. Good luck. BTW in your Pick MY Brain thread I asked you a few questions that must have got missed.

jp2
11-16-2009, 04:56 PM
Amazing transformation. Looking forward to the bulking pics.

LuNa
11-16-2009, 06:48 PM
This is going to be so good :lurk:

I like the idea of a powerlifting meet. Crazy goals, it will be amazing to follow. Good luck Paul!

Behemoth
11-16-2009, 07:34 PM
i love the determination paul, huge goals but i'm not at all skeptical about you. Wish you lived round my parts would be awesome to have a bodybuilding buddy like you. looks like as predictable strengths gonna rocket these next few months for you

Coke
11-16-2009, 07:35 PM
What you have done up to this point is nothing short of astounding, but like you said, this is just the beginning.

wimarine88
11-16-2009, 07:42 PM
You made one hell of a transformation! I wish you good luck and hope you have continued success, you are truly an inspiration to all on WBB!

cphafner
11-16-2009, 09:20 PM
good stuff Paul. Glad I got to be there to watch this weekend. Kick ass over the next year!

Unholy
11-16-2009, 09:21 PM
Just wanted to say awesome job! You made one hell of a transformation and the results are absolutely amazing. Good luck, Paul!

Thanks Will!


Awesome transformation dude. You sound very determined and focused on your goals. Good luck. BTW in your Pick MY Brain thread I asked you a few questions that must have got missed.

There ya go!


Amazing transformation. Looking forward to the bulking pics.


This is going to be so good :lurk:

I like the idea of a powerlifting meet. Crazy goals, it will be amazing to follow. Good luck Paul!

Thanks guys!


i love the determination paul, huge goals but i'm not at all skeptical about you. Wish you lived round my parts would be awesome to have a bodybuilding buddy like you. looks like as predictable strengths gonna rocket these next few months for you

Lets hope so!


What you have done up to this point is nothing short of astounding, but like you said, this is just the beginning.

You've been here to push me along the entire way!


You made one hell of a transformation! I wish you good luck and hope you have continued success, you are truly an inspiration to all on WBB!

Thanks Man!


So a cool tidbit.

This whole experience has been life changing in many ways and has opened a lot of doors and presented me with a lot of new opportunities.

My brother and I met a figure competitor back stage at Worlds who seemed nice and asked to take a picture with us. I friended her on FB to get a copy of the pic and she messaged me. After her asking how I made out at the end of the night and me telling her 6th (which I just found out a few hours ago btw) but I told her I didn't care about placing because I lost 120 lbs to compete and she didn't believe me. I sent her to the WBB articles and she asked me if the INBF knew of my story. I told her, no...why would they? She then proceeded to tell me that she is the owner of INBF in Canada and asked if she could tell my story to the INBF and get me into Natural Bodybuilding & Fitness Magazine. She also said to do it asap because they had a presidents meeting the Friday before the show and they really want to start featuring a bunch of competitors.

Talk about a crazy coincidence lol!

cphafner
11-16-2009, 09:32 PM
awesome Paul. Was it that hot little blonde I was digging?

Unholy
11-16-2009, 10:25 PM
No it was #11 Nadine Dumas.

Maybe she was Miss Fit bikini or w/e. Not sure.

tomv
11-16-2009, 10:45 PM
Git swole.

Unholy
11-17-2009, 11:37 AM
Getting swole.

Reeses Puffs cereal is so bomb.

171.4lbs this morning

Off day from gym.

Digging the offseason so far. Curious to see how long I can hold decent conditioning while gaining weight at the rate I am aiming for.

Chris Rodgers
11-17-2009, 11:50 AM
No it was #11 Nadine Dumas.

Maybe she was Miss Fit bikini or w/e. Not sure.

Pics or you're lying!!

cphafner
11-17-2009, 12:28 PM
I should have taken more pics of the ladies and less of you and your bro. Rookie mistake on my part.

Chris Rodgers
11-17-2009, 12:30 PM
I should have taken more pics of the ladies and less of you and your bro. Rookie mistake on my part.

Inexcusable!!! :tuttut:

Unholy
11-17-2009, 12:45 PM
Hahahha

joey54
11-17-2009, 01:35 PM
Paul taking advtange of this time to add some muscle is a great idea. Way to have a solid plan as well. Let us know when the article in Natural Bodybuiling might come out. My name made that magazine once. 2nd place out of 2 competitors in a novice heavyweight class.

Y2A
11-17-2009, 01:48 PM
Judging by what you've already accomplished, I wouldn't doubt for a second that you will reach your goals for 2011, good luck man!

Unholy
11-18-2009, 11:34 AM
Thanks guys

Morning weight 175lbs

Too many Reeses cups and poptarts last night lol.

Chea chea!

Tried to kill it today since I had reeses running through my veins.

Leg kicks to warm up and loosen hips x 5 minutes.

Stretching

Squats
BW x 10
135 x 6
185 x 6
225 x 6
275 x 6
315 x 3 PR
Rest/Pause + 1
Rest/Pause + Fail
275 x 6

DL's
135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
Rest/Pause + 2
Rest/Pause + 2
Rest/Pause + 2 (PR)

Decline Sit Up
BW x 8
BW+10 x 6
BW+25 x 6
Rest/Pause + 2
Rest/Pause + 2
Rest/Pause + 2

Calf Raises
215 x 6
275 x 6
315 x 6
355 x 6
395 x 6
Rest/Pause + 2
Rest/Pause + 2
Rest/Pause + 2

Done and done.

Donno if I should use a lower number for squats next time or trying grinding out 3PPS till I get it.

Coke
11-18-2009, 01:08 PM
No doubt the competitions has increased your drive and determination to get to the next level...way to be stepping up Paul.

Gabrielle
11-18-2009, 03:45 PM
I really like your training phases you are doing every 8-9 weeks. You have a great game plan

joey54
11-18-2009, 06:54 PM
Rest pause squatting is not always the best idea. Just be careful if you utilize that technique.

Unholy
11-18-2009, 07:28 PM
I rerack the weight for 15-30 seconds. So I guess call em very closely spaced sets on squats.

cphafner
11-18-2009, 09:27 PM
Inexcusable!!! :tuttut:

I should turn my balls in. I was actually listening to my ipod and reading during the figure part. They were up there forever.

JayAllen
11-19-2009, 10:01 AM
Hey Paul, Just came across your old thread and I have to say (along with the rest of the people on here) great job on transforming yourself and getting on stage! I really enjoyed your blogs. I'm actually on the same journey myself right now. I started preparing for my first Natural Show in late 2006 and in early 2007 I had a pretty bad car accident which tore up my knee and shoulder. So after a couple years of rehab, laziness and excuses, I'm setting my sights on the INBF Northeast Classic in Marlboro, Mass. in 2010.

Believe it or not, I'm almost in the same boat as you were. I'm 6'3 297 lbs at 27% bf. So I have a bit more lean body mass then what you started out with, but the goal now is to make sure I hold onto it and add to it in the next 7-8 months. I have the slight advantage of having a degree in Exercise Physiology as well as my Certifications through NASM and ISSA so that definitely helps.

Your plan for the next 60 weeks is definitely a solid plan, and there's no doubt in my mind you can put on the amount of muscle you set forth to in that time span. If you can pack on an additional 15-20 lbs between now and then and come in with the same conditioning you had this time out you'll be a force to reckon with.

I'm definitely going to keep following you on here now that I found this Site and I wish you the best of luck! Who knows, if it all works out, maybe I'll get to see you onstage sometime in 2011!

Keep up the hard work!!!!

Unholy
11-19-2009, 10:17 AM
Hey Jay! Nice to meet you buddy. Glad you posted.

Maybe start a journal here so I can follow your prep along?

It would be awesome to have more bodybuilders on these boards. Esp nattys!

I am actually working on the NASM CPT course as well right now. I wouldn't call it an advantage by any means lol. What I have learned through years of research and trial and error far outweigh any certification I can get right now. That's just my opinion though. Hope your prep goes well. From the sound of it you have an amazing base to work with already!

JSully
11-19-2009, 10:27 AM
do work son..

given'er
11-19-2009, 10:58 AM
Outstanding work Paul. I'm looking forward to following your career

JayAllen
11-19-2009, 12:05 PM
I'm going to get started on that myself. I'm at work right now, but this weekend when I'm home I'm going to try to update my profile as much as I can and start working on keeping up to date on here. I've already put myself on so many other support sites it's sometimes tough to keep up. HAHA.

Actually, you're right, the Cert. really is just a piece of paper. What I learned in school and the years before that through 'trial and error' made me a far better trainer than I could have been with just the NASM or ISSA cert. The Degree and the Cert definitely do help though with making money. For some reason people feel more comfortable with that little piece of paper than someone with the actual hands on experience. Don't know why, but it seems to happen that way. When you have both though, you'll sore to the top in this field!

Good luck with the NASM exam. Believe me, with what you've learned over the past year it'll be a piece of cake!

I look forward to following you on here! Hopefully we'll be able to share some tips down the road. I literally just printed and filled out my membership application for the INBF so the wheels are in motion!

Keep lifting man!

Unholy
11-19-2009, 10:14 PM
Good stuff. Looking forward to following along!

Thanks Givin!

So after 3 heavy binges since show day I decided I need less restrictive macros if I'm gonna stick with it for the long haul.

Going to try 55/350/210 and see what happens.

LuNa
11-19-2009, 10:25 PM
Going to try 55/350/210 and see what happens.

Fatty. Good job. I like the "Day 3 of 420". Way to do some long term planning :p.

Unholy
11-20-2009, 06:14 PM
Lots of planning went into this shhh.

Morning Weight 176.4lbs

so 55/350/210 it is!

Hit the gym for a beastly session today.

Pull Up
BW x 6
BW+10 x 6
BW+25 x 6
BW+45 x 5
Rest/Pause + 2
Rest/Pause + 1
Rest/Pause + 1

BB Bench
Bar x 10
135 x 6
185 x 6
205 x 6
225 x 3
Rest/Pause + 2
Rest/Pause + 1
Rest/Pause + Fail
185 x 6

Cable Rows
135 x 6
155 x 6
185 x 6
210 x 6
225 x 6
Rest/Pause + 2
Rest/Pause + 2
Rest/Pause + 2

Side Lateral Raises
25's x 6
35's x 6
40's x 6
45's x 6
Rest/Pause + 2
Rest/Pause + 2
Rest/Pause + 2

Dips
BW x 10
BW x 8

DB Curls
40's x 8
40's x 6

And that is that.

Diet was perfect today.

Unholy
11-20-2009, 08:28 PM
So I did much better with the eating today guys. Stuck to the new macros perfectly and saved my last meal for 10PM which i haven't done in a while!

The new routine has me feeling sore as shhh. I'm loving the heavier work for a change. Looking forward to seeing my numbers go up hopefully =)

Coke
11-21-2009, 08:00 AM
Lots of planning went into this shhh.

Laid that **** out and made good with it, props.

Unholy
11-21-2009, 01:26 PM
Thanks Coke =)

Morning Weight = 174.6

Did the math....

Day # - Cals - Weight

Show Day 5000 175
Day 0 - 4300 172
Day 1 - 2300 172
Day 2 - 4400 174
Day 3 - 2400 175
Day 4 - 4800 176.4
Day 5 - 2760 176.4
Day 6 - 2750 174.6

Average cals for week 1 = 3400
Cardio 1 session lol!

I am going to deem week 1 a success. I could be walking around looking like a blimp but on the contrary, I stepped out of the shower today to see my snow white outter quads still got feathering in the lower portions. And ab veins are rampant.

I'll be keeping cals at 2700 for another week before considering a 25g CHO bump.

I was expecting more bloat from doubling my calories this week.....


Off day from training today. Sore as heck from yesterday. Going to absolutely murder a lower session tomorrow.

cphafner
11-21-2009, 02:02 PM
glad to see you are being smart about the rebound.

Unholy
11-22-2009, 03:21 PM
Morning Weight - 173.8

Woah haha. Pleasant surprise I suppose? Although I cannot wait to start gaining weight/strength back. Well more so weight, and hoping strength comes with it haha. Since I've always been a weakling.

Reeses Puffs + Whey + Milk

Banana/Coffee Muffin

Lower

Leg Kicks to warm up

Squats
BW x 15
Bar x 12
135 x 6
225 x 6
275 x 6
295 x 4 (No spotter didn't bother with 315)
275 x 6

DL's
135 x 6
225 x 6
275 x 6
315 x 6
Rest/Pause + 2
Rest/Pause + 1

SLDL
225 x 8

Calf Raises
215 x 8
275 x 8
315 x 8
375 x 8
395 x 8
Rest/Pause + 2
Rest/Pause + 2
Rest/Pause + 2

Decline Sit up
BW x 8
BW+10 x 8
BW+25 x 6
Rest/Pause + 2
Rest/Pause + 2

Leg Lifts
BW x 9

done and done.

Unholy
11-23-2009, 08:34 AM
Morning Weight = 172.8lbs

Off day from training.

Small macro bump for this week since I lost 2.2 lbs haha.

Brett has been guiding me a little bit with this. Thnx Bretto Freemandez ;)

65/375/200 2900 cals.

Some snaps as promised. Took em this morning. Cold/flat.

Will get some at the gym when my GF goes to train with me again.

I am a snowflake haha.

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87574.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87576.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87577.jpg

Off day from weights today. Straight chillin.

tomv
11-23-2009, 11:20 AM
Quads are still ****ting ridiculous, Paul.

ThomasG
11-23-2009, 11:35 AM
Nice quads!! I look forward to seeing your numbers rise!

Coke
11-23-2009, 05:52 PM
Quads are looking sick, nicely defined and separated.

LuNa
11-23-2009, 05:56 PM
Man, those quads are insane.

james_w8lifter
11-23-2009, 08:43 PM
Sounding like a broken record but awesome transformation man. I truly respect your dedication and drive. Not many can do what you have done with your body. I will be tracking your journal closely. Probably creating my own in a few days

Unholy
11-23-2009, 10:47 PM
Thanks Guys and Gal!

6750 260/900/250 today

CHEA CHEA DO WORK SON.

182.4lbs +10lbs almost today.

Gonna murder upper body tomorrow.

Clifford Gillmore
11-23-2009, 11:47 PM
I'm going to be the only guy that comes in and tells you to make sure have another 20lbm on your frame by this time next year?

platypus
11-24-2009, 12:00 AM
Your meticulous planning and outright determination is astounding. Great work; will definitely be checking in on this thread.

joey54
11-24-2009, 04:57 AM
Just keep chugging.

JSully
11-24-2009, 08:16 AM
I'm going to be the only guy that comes in and tells you to make sure have another 20lbm on your frame by this time next year?

I told him that on FB chat, lol

Unholy
11-24-2009, 12:12 PM
Yea yea!!

I had 22 PB Cups, 5 servings Dark Chocolate Dreams PB, 2 115g Bowls of Reeses puffs each with 1.25c FF MIlk + 1 scooop whey, a cliff bar, a pop tart, 7 rice cakes (3 ham and lf cheese, 4 with sf jelly), ~20 LF oreos, 4-5c ff milk, 5 oatmeal raisin cookies, half a twix.

Savored each and every single bite. You want an appetite? Develop a strong Reeses addiction like myself!

Morning weight 178lbs First layer of winter coat is officially on!!

Wasn't even hungry this morning!!

Back to macros.

SumoTraining

Epic Epic Epic

Warm Up cardio
100 cals, 7.0 Incline, 3.2 MPH, ~12 minutes or some Shh, .66 Miles I think

Pull Ups (SS'd wit BEnch)
BW x 10
BW+10 x 6
BW+25 x 6
BW+45 x 6
Rest/Pause + 3
Rest/Pause + 3 (PR)
BW+25 x 6
BW x 8

BB Bench
45 x 20
135 x 10
185 x 8
225 x 6 (smoothest/lightest this shh has ever felt)
205 x 8
185 x 8
135 x 12 Special Olympics Pace.

Side Lateral Raises
25's x 6
35's x 6
40's x 6
45's x 6
Rest/Pause+2
" "
35's x 6

Cable Rowage V grip
135 x 6
165 x 6
195 x 6
225 x 6
Rest/Pause + 2
Rest/Pause + 2

Dips
BW x 10
BW x 8

Misc
Starting to feel a little stronger. I feel like doo doo after eating all that crap yesterday hahahha. Scary to think some people bulk on 7k cals/day. At least I'll have reg bowel movements on the hour for a day or two!

Coke
11-24-2009, 04:15 PM
Nice job, stepping to it like there's no tomorrow, lol.

cphafner
11-24-2009, 09:11 PM
like the added weight on the pullups. That is some eating!

Sidior
11-24-2009, 09:47 PM
Strong eating and training! Nice post show work dude.

LuNa
11-24-2009, 10:31 PM
:drooling: that day looked amazing. Awesome job getting everything in. What weight gain per week are you aiming for?

Unholy
11-24-2009, 10:51 PM
I guess around 2/3lb - 1lb

GoodyGirl
11-25-2009, 12:01 AM
"Subbed!

A little late to the party but I'm here =)"

Sound familiar? LOL. Good luck for the new goals. Look forward to seeing how it all pans out and drooling over all your food entries. :drooling:

Unholy
11-25-2009, 12:07 AM
Mmmm Haha. My diet was a lot better today. Actually ended the day 100 cals under my macros.

Unholy
11-26-2009, 11:18 AM
Mmmm, its gonna get nutso today!

MOrning Weight = 177lbs

Hit 3100 cals yest, so 200 over target.

Hit lower today

Leg kicks to warm up and loosen hips.

Squats
Bar x a lot
135 x 8
185 x 6
225 x 6
275 x 6
295 x 6(PR)
225 x 8

DL's
135 x 8
225 x 8
315 x 6
Rest/Pause + 2
" " + 1

Calf Raises
215 x 10
275 x 8
315 x 8
355 x 8
395 x 6
Rest/Pause + 2
Rest/Pause + 2

Stiff LEg Raises
BW x 12
BW x 10

done and done.

So I went from no Thanksgiving day plans.

To one dinner as of yesterday morning, a second one I found out about last night. And now I got invited over for a 3rd one. 3pm, 6pm and 9pm.

200lbs tomorrow morning would not surprise me.

Bwahahah. Hoping to crush some PR's on Saturday!


HAPPY BIRD KILLING DAY TO ALL!!!

LuNa
11-26-2009, 07:28 PM
Mmmm, its gonna get nutso today!

MOrning Weight = 177lbs

Hit 3100 cals yest, so 200 over target.

Hit lower today

Leg kicks to warm up and loosen hips.

Squats
Bar x a lot
135 x 8
185 x 6
225 x 6
275 x 6
295 x 6(PR)
225 x 8

DL's
135 x 8
225 x 8
315 x 6
Rest/Pause + 2
" " + 1

Calf Raises
215 x 10
275 x 8
315 x 8
355 x 8
395 x 6
Rest/Pause + 2
Rest/Pause + 2

Stiff LEg Raises
BW x 12
BW x 10

done and done.

So I went from no Thanksgiving day plans.

To one dinner as of yesterday morning, a second one I found out about last night. And now I got invited over for a 3rd one. 3pm, 6pm and 9pm.

200lbs tomorrow morning would not surprise me.

Bwahahah. Hoping to crush some PR's on Saturday!


HAPPY BIRD KILLING DAY TO ALL!!!

LOL, enjoy yourself, you have definitely earned it. Its really great to see you bulking. You can tell you are having more fun.

Coke
11-26-2009, 11:18 PM
If you could gain 2/3lbs per week during this bulk phase, that would be super imo - anything more than that could become costly unless sheer size and mass is what you're after.

Squats and all were very nice guy.

Unholy
11-28-2009, 04:05 PM
LOL, enjoy yourself, you have definitely earned it. Its really great to see you bulking. You can tell you are having more fun.

Lots more fun than dieting lol!


If you could gain 2/3lbs per week during this bulk phase, that would be super imo - anything more than that could become costly unless sheer size and mass is what you're after.

Squats and all were very nice guy.

Thanks Coke, I can't wait to be moving Coke like poundage one day. (In my dreams haha)


Morning Weight = 180.6lbs Still bloated from the T-Day feasting.

WE DO IT BIG!!

BB Bench (SS'd w/ Pullups)
45 x a lot
135 x 10
185 x 6
225 x 8 (PR!!!)
205 x 6
185 x 6

Pull Ups
BW x 10
BW+10 x 6
BW+25 x 6
BW+45 x 6
Rest/Pause + 3
Rest/Pause + Fail
BW x 8

Side Lateral Riases
25's x 8
35's x 6
45's x 6

1 arm DB Snatches
70 per side x 5

Dips
BW x 12
BW x 10

Hammer Curls
50's x 5
45's x 5

V Grip Cable Rows
135 x 6
165 x 6
195 x 6
225 x 6
Rest/Pause + 2

3 point DB Rows
80 per side x 8

Done and done.

Just call me *Snowflake*

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87586.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87588.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87589.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87594.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87595.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87596.jpg

james_w8lifter
11-28-2009, 04:13 PM
Nice pullups there. Still lookin ripped after putting on what 8-10lbs since your competition

Coke
11-28-2009, 05:58 PM
Super post holiday workout bro.

Clifford Gillmore
11-28-2009, 08:22 PM
Two things. Lats, calves. GET ER DONE!


Looking ****ing ace in the shirt Paul.

WBBIRL
11-29-2009, 01:15 PM
Jesus, your going to be a monster come the next show. I feel bad for the guys who have to step on stage with you next time.

Joe Black
11-30-2009, 03:51 AM
Sessions look brutal, I need to get some of that mindset.

Keep it up fatty...

Unholy
11-30-2009, 12:07 PM
Nice pullups there. Still lookin ripped after putting on what 8-10lbs since your competition

more like -.4lbs as of this morning lol!


Super post holiday workout bro.

Thanks Coke!


Two things. Lats, calves. GET ER DONE!


Looking ****ing ace in the shirt Paul.

Working on it brah!


Jesus, your going to be a monster come the next show. I feel bad for the guys who have to step on stage with you next time.

Thats the game plan, lets see what happens though.


Sessions look brutal, I need to get some of that mindset.

Keep it up fatty...

Oh snap, not as brutal as today was!!

Gonna have to give that a shot Mo!

Morning Weight = 174.6 (LULZ)

The PR train departed from the left coast yesterday and stopped over in NY today!

Leg kicks to warm up and loosen hips

Squats
Bar x a lot
135 x 10
225 x 6
275 x 6
315 x 7 (HUGE PR) (got 295 x 6 last time)
275 x 8

DL's
135 x 10
225 x 6
275 x 6
315 x 6 (Old PR)
345 x 10 (PR #2) (Must have been the 2 oreo poptarts I had intra-workout)

Calf Raises
215 x 12
275 x 12
315 x 10
355 x 10
395 x 10

Abs
None, felt like i was gonna puke......in a good way

Misc Thoughts

My weight has me perplexed. I'm .4lbs lighter than I was on show day.... and you guys saw my exact cals over the past 15 days hahah. Pretty epic stuff.

Gabrielle
11-30-2009, 01:24 PM
Are you still training Hernon style? Cause it looks like it by the workouts you've posted lately.

Unholy
11-30-2009, 01:49 PM
Nope, doing upper/lower split with RP sets thrown in on the big lifts. Phil was 3 days on 1 day off. I'm training every other day now. Still the same heavy weight, compound movements though.

borracho
11-30-2009, 02:24 PM
You mother ****er...squat and DL numbers are crazy man...good job dude.

Coke
11-30-2009, 05:07 PM
Impressed with them numbers man, killin it.

joey54
11-30-2009, 06:25 PM
Good squatting Paul.

james_w8lifter
11-30-2009, 07:34 PM
Strong as hell man, those deads and squats are no joke! Yeh I thought you had gained some pounds since your show? Crazy stuff that you have lost weight

Al19067
11-30-2009, 08:06 PM
Good stuff Paul, work some shoulder presses in

Unholy
11-30-2009, 08:20 PM
Good stuff Paul, work some shoulder presses in

Can't due to torn rotator cuffs.

tomv
12-01-2009, 02:09 AM
**** mate the strength has come back on hard and fast. You hitting depth on those squats? :P

Unholy
12-02-2009, 08:02 AM
Hell yes!

I binged and hit 7.5k cals yest =(

weight 184 today. Feel so sick Macros were 260/1100/250

Unholy
12-02-2009, 02:32 PM
Rawr. **** Reese's Cups!

BB Bench
45 x a lot
135 x 10
185 x 8
225 x 6
225 x 4
225 x 4 (PRizzle)

Pull Up
BW x 8
BW+10 x 8
BW+25 x 6
BW+45 x 6
BW x 6
BW x 8

Side Lateral Raises
20's x 8
30's x 6
40's x 6
40's x 6
35's x 6

Dips
BW x 10
BW+25 x 8
BW+45 x 8 (need to up the weight on these next time)
BW x 12

1 Arm DB Rows
80 x 8
100 x 6
80 x 6

Hammer Curls
40's x 8
40's x 8
45's x 6

Reverse Grip Curls
50 x 8

Done and done

Stomach feels like **** today haha.

Tom Mutaffis
12-02-2009, 03:25 PM
7500 calories... wow!

What is your goal for bulking?

Unholy
12-02-2009, 05:15 PM
Goal as far as what? Caloric intake? How much weight I am trying to gain?

Right now I'm shooting for 65/400/200 f/c/p ~3000 cals a day.

Ultimately the goal is to get to a solid 210-220 before prepping for the 2011 season. I plan to slowly increase cals from 3K as weight gain stalls.

Yesterday was a mistake, I feel like doodoo today. I need to stay away from the reeses and twix!

joey54
12-02-2009, 06:46 PM
That is one heck of an eating effort.

Unholy
12-02-2009, 09:46 PM
Hell yea. Did much better today hitting my planned macros and 3k cals.

Here's a nice list I compiled. Hercules will be a warm up most likely.


INBF Natural Connecticut Bodybuilding June 11th
INBF Hercules June 25th
OCB Natural Yankee Classic July 23rd
OCB Mid Atlantic Classic August 27th
OCB Natural STEEL Championships Sept 3rd
INBF LI Experience Sept 10th
INBF NaturalMania Sept 17th
OCB Cape Cod Oct 8th
INBF NYS NATURAL Oct 22nd
OCB NYS Natural Nov 5th
INBF/WNBF Worlds Nov 12th

Not sure exactly which I'll hit up but I'll say this now, I'm not quitting till I taste victory.

Behemoth
12-03-2009, 08:50 AM
Ocb natural steel bro!!! That's the one I almost did!!

Unholy
12-03-2009, 08:55 AM
Well time to nut up homie!!

When are you gonna compete???

Sidior
12-03-2009, 11:25 AM
7500, I like it!

Coke
12-03-2009, 12:09 PM
7500 calories is actually quite ridiculous, lol - :D

Unholy
12-03-2009, 12:52 PM
After I posted that yesterday I consumed 1/2 jar of Dark Choc Dreams PB, 20 reeses cups, and a few handfuls of dark chocolate chips. Finished the day off around 6.5k lol. 14k cals in 2 days. I need to stop eating like this or I might lose my abs to quickly haha.

Time+Patience
12-04-2009, 01:45 PM
INBF Natural Connecticut Bodybuilding June 11th
INBF Hercules June 25th
OCB Natural Yankee Classic July 23rd
OCB Mid Atlantic Classic August 27th
OCB Natural STEEL Championships Sept 3rd
INBF LI Experience Sept 10th
INBF NaturalMania Sept 17th
OCB Cape Cod Oct 8th
INBF NYS NATURAL Oct 22nd
OCB NYS Natural Nov 5th
INBF/WNBF Worlds Nov 12th

Not sure exactly which I'll hit up but I'll say this now, I'm not quitting till I taste victory.

Where are the majority of these located? East coast i.e. NY and Jersey?

And are these contests in 2010, or 2011? I know you are planning for 2011.

I'm from Ohio, but I'm going to be in New York around September of next year for a buddies bachelor party, but I talked to them about me competing in a contest out there in August or September.

I'm planning on doing 2-3 just to drive myself into it, but I'd like to get them within a close time frame.

1 in NY or Jersey around August/September, then look for some in Ohio September-November.

How many contests would you like to compete in next year? What's the earliest time frame? And how many would you do within a specific time frame?

Time+Patience
12-04-2009, 01:47 PM
Ultimately the goal is to get to a solid 210-220 before prepping for the 2011 season. I plan to slowly increase cals from 3K as weight gain stalls.

I think 210-220 is a great figure for you to aim for. If you don't add a significant amount of BF, you should be VERY improved from your previous contests.

You should pack on some weight quickly, especially now that you know what to do in and out of the gym.

Unholy
12-05-2009, 11:40 AM
In 2010 I will compete in none.

Those are 2011.

www.naturalbodybuildingevents.com

You can search 2010 schedule, the shows always fall around the same exact time, year after year.

I gained 20lbs way to quickly hahaha.

FAAAAAAATTTTAAAAAAAAASsss

Thanks! Thats how I feel right now =o

Lower session today.

Morning weight = FAT

squats
BW x 20
45 x 12
135 x 10
225 x 6
275 x 6
315 x 6
275 x 6
225 x 8 (super narrow stance with a 10lb plate under each heel.

Deadlifts
135 x 8
225 x 5
315 x 5
365 x 5 (PR)

Walking DB Lunges
7 steps per side w/ 75lb DB in each hand
4 " "

Decline Sit up
BW+10 x 12

Done and done.

Legs felt fried after this session.

cphafner
12-05-2009, 12:14 PM
Where are the majority of these located? East coast i.e. NY and Jersey?

And are these contests in 2010, or 2011? I know you are planning for 2011.

I'm from Ohio, but I'm going to be in New York around September of next year for a buddies bachelor party, but I talked to them about me competing in a contest out there in August or September.

I'm planning on doing 2-3 just to drive myself into it, but I'd like to get them within a close time frame.

1 in NY or Jersey around August/September, then look for some in Ohio September-November.

How many contests would you like to compete in next year? What's the earliest time frame? And how many would you do within a specific time frame?

The LI Experience would fit the bill. It about hour out of NYC. I thought about doing it when I competed but chose the NYC Natural instead.

cphafner
12-05-2009, 12:15 PM
Ocb natural steel bro!!! That's the one I almost did!!

Gotta get all you natural guys on a stage at once! Time for WBB to represent in some bodybuilding. Been about 4 years since we had a group of competitors (Bennett Boy, Yobrickwall, Homeyield, St. Patrick, myself).

cphafner
12-05-2009, 12:20 PM
Btw, I owe you pictures! My cd rom is ****ed. I am going to try and take the chip to CVS and get them burned.

Unholy
12-05-2009, 12:32 PM
Sounds good! Looking forward to seeing em. My little brother has been nagging me cause I told him you mailed the CD 2 1/2 weeks ago hahah.

cphafner
12-05-2009, 12:37 PM
Sounds good! Looking forward to seeing em. My little brother has been nagging me cause I told him you mailed the CD 2 1/2 weeks ago hahah.

ha, sorry man. I should have burned them at my dad's house. I'll try to get them out by monday.

Unholy
12-05-2009, 12:39 PM
No rush! I'll get depressed at how fat I am now compared to the pics anyway =P

Coke
12-05-2009, 08:03 PM
Good deal man, leg numbers are climbing.

Unholy
12-07-2009, 06:12 PM
Morning weight = 189lbs evening weight = 192lbs

Training

Pull ups
BW x 8
BW x 6
BW+10 x 6
BW+25 x 6
BW+45 x 6
BW x 6
BW x 6

BB Bench
45 x 20
45 x 12
135 x 10
185 x 8
225 x 6
225 x 5 (PR!)
225 x 4
135 x 10 (Super slow)

1 arm DB Rows
75 x 8
75 x 8

Incline DB Press
55's x 8
65's x 8

Side Lateral Raises
15's x 10
25's x 8
35's x 6
35's x 6

1 arm DB Snatches
75 x 5 per side

DB Curls
40's x 8

Peck Deck
150 x 10
180 x 8

Done and done.

Misc thoughts
I officially obese

Coke
12-07-2009, 07:13 PM
You obese now, lol...good upper body day.

james_w8lifter
12-07-2009, 07:27 PM
I agree, nice pull-ups, benches, etc. How the hell did you gain 15lbs since November 30th??? That like 2lbs a day! Dayyuummm lol

Unholy
12-07-2009, 08:58 PM
Yea dude, I averaged about 6k cals/day last week alone. I'm sure a few lbs is bloat for sure haha. But I know I put a good amount of fat on.

Its all good. I'm not limiting my growth in any way. I just gotta put up with looking like a marshmallow.

cphafner
12-07-2009, 09:00 PM
what happened to slow and steady rebound?

Unholy
12-07-2009, 09:15 PM
The "see food" diet happened.

Behemoth
12-10-2009, 06:50 PM
Lol... with it came huge ass lifts tho. Do what gets you the MOST muscle brother, you know how to get lean.

Unholy
12-10-2009, 07:31 PM
Morning Weight = 192lbs

This is not something I'm proud of but I'm posting it anyway. Yes, even when I eat 3 x as much as I am supposed to I track.

Day # - Cals - Weight
Show Day 5000 175

Day 0 - 4300 172
Day 1 - 2300 172
Day 2 - 4400 174
Day 3 - 2400 175
Day 4 - 4800 176.4
Day 5 - 2760 176.4
Day 6 - 2970 174.6

Average cals for week 1 = 3430
Cardio 1 session

Day 7 - 3200 173.8
Day 8 - 7000 172.8
Day 9 - 2800 178
Day 10- 3100 176.6
Day 11-10,000 177
Day 12- 2900 185
Day 13- 2900 180.6

Average cals for week 2 = 4550
Cardio 1 session

Day 14 - 3000 175.6
Day 15 - 3000 174.6
Day 16 - 7500 175.6
Day 17 - 8000 184
Day 18 - 9000 186
Day 19 - 7500 189
Day 20 - 5000 190

Average Cals for week 3 = 6000
Cardio 0 session

Day 21 5000 192
Day 22 4000 189
Day 23 8000 192
Day 24 3100 195.2
Day 25 3200 192.2


Training

Leg swipes and kicks to loosen up hips and legs

Squats
Bw x 20
Bar x 12
135 x 10
225 x 8
275 x 8
315 x 5 (blah hips/lower back felt tight and meh)
275 x 6
225 x 8

DL's
135 x 8
225 x 8
315 x 5

SLDL
225 x 8

Decline Sit Up
Bw x 20
BW+10 x 12
BW+10 x 8
BW x 10

Done and done.

[b]Misc Thoughts[b]

This post contest impulsive binging has got the best of me. I put on the breaks yesterday when I woke up 195.2lbs ~20lbs over stage weight and around 23lbs over my lowest. I'm back on track and we'll see the damage when the bloat subsides.

james_w8lifter
12-10-2009, 07:38 PM
Good to see your back on on track and ready to gain that weight slow and steady. I bet you enjoyed that 2 week splurge while it lasted though... haha

Hatred
12-10-2009, 08:06 PM
I'm so effin proud of you Paul. Everything about your Journey is amazing.

Behemoth
12-10-2009, 08:18 PM
I know its probably not what you wanna hear but its somewhat inevitably, your hormones (namely leptin) are so far out of whack from dieting. I know everytime I've dieted to sub 8% which is at least 4 or 5 summers I don't lose the binging cravings for about 6-8 weeks. The important thing is you'll level out and you have the knowledge and willpower to diet later, don't forget that.

tomv
12-10-2009, 11:45 PM
Dang that's some nice work on the squats anyway PDubya.

GoodyGirl
12-10-2009, 11:48 PM
I'd love to see a photo of all of your daily food intake in one pile!!!! That'd be cool. Am enjoying your journal updates. Keep 'em comin'! :)

ryuage
12-11-2009, 09:19 AM
time to get back on track with the diet... don't want to waste all that hard work over the course of a week or two now do we? haha

Unholy
12-15-2009, 03:04 PM
Good to see your back on on track and ready to gain that weight slow and steady. I bet you enjoyed that 2 week splurge while it lasted though... haha

It ended up being a FULL month of splurging.... Fresh start today.


I'm so effin proud of you Paul. Everything about your Journey is amazing.

Except for the last month. I should have just done a few eating contests to make it epic.


I know its probably not what you wanna hear but its somewhat inevitably, your hormones (namely leptin) are so far out of whack from dieting. I know everytime I've dieted to sub 8% which is at least 4 or 5 summers I don't lose the binging cravings for about 6-8 weeks. The important thing is you'll level out and you have the knowledge and willpower to diet later, don't forget that.

Yea, gotta get back on the horse sooner or later. If I repeat the first month again I'll gain another 15-20lbs of fat and that wouldn't be too much fun.


Dang that's some nice work on the squats anyway PDubya.

Thanks did a lil extra umph today.


I'd love to see a photo of all of your daily food intake in one pile!!!! That'd be cool. Am enjoying your journal updates. Keep 'em comin'! :)

Just picture 50 reeses cups stacked on a table.


time to get back on track with the diet... don't want to waste all that hard work over the course of a week or two now do we? haha

Haha. Its been lost. No need to dwell on it now.

I have other priorities instead of getting lean now.

Boobies
Lats
Legs


TODAY

I hit an EPIC leg session today. Followed by even more EPIC grocery shopping haha.

Morning Weight = 198lbs Had burger king last night. Who knew you could get 1600 cals for 3 bucks hahaha. I also ate 1/2 bag of reeses baking chips and 2 twix candy bars yesterday. Finished off the day @ ~5500 cals.

Like I posted above though. Fresh start for me. Taking it seriously now, can't afford to get any fatter.

Training

Leg kicks and swipes to warm up teh hipz

Squats (ASS TO MOTHA****IN GRASS BITCHES)
BW x a lot (kept falling over, its hard to do these without weight on your back haha)
Bar x a lot
135 x 10
225 x 8
275 x 6
315 x 11 (PR WOWZORZ!!!) This felt so freakin epic. I only did x 5 last week and my all time best was x 7 2 weeks ago. I went deeper this time and banged out 11, had a friend standing behind me though ready to catch me so I was def way more confident with it compared to last week were I did 5 without the spot.
225 x 8 (Ass to grass, feet ~6-8" apart. Felt these in my outter quad like WOAH)

Curlz In DA SQUAT RACK
225 x 1 (Negative) BWAHAHA

Dead Lifts
135 x 6 (Super Fast)
225 x 6 (Super Fast)
315 x 6 (Slowing down a bit)
385 x 8 (PR #2 CHEA CHEA) *Smoked* my last PR of 365 x 5 like WOAH
225 x 8 (Almost pukage)

Calf Raises
215 x 20
275 x 10
315 x 10
355 x 10
395 x 11

No abs because I was ready to hurl after this workout and decline sit-ups = no go haha.


I may be looking like the Michelin Man but strength is going up. Diet should be in check (Keeping fingers crossed). Its time to do work and get swole.

Expecting weight to shift down over the next week.

Went grocery shopping after gym today and purchased nothing but boring, healthy foods. NO Junk!!! = less inclined to binge.

Upper from SATURDAY

Training

BB Bench
Bar x a lot
135 x 10
185 x 8
205 x 6 No spotter in the gym so I worked w/ 205 instead of 225 haha
205 x 8
205 x 7
135 x 8

Pull Ups ( Dip Belt was missing FTL)
BW x 8
BW x 6
BW x 6
BW x 6
BW x 6
BW x 4

1 Arm DB Rows
80's x 8 per side

Cable Rows
180 x 8
195 x 8
165 x 10

Dips
BW x 10
BW x 8
BW x 8

Side Lateral Raises
15's x 10
25's x 8
35's x 8
35's x 8

DB Curl
35's x 8
40's x 6

Hammer Curls
40's x 6

Pec Dec (Full ROM setting)
180 x 8
195 x 8
180 x 6

Done and done

joey54
12-15-2009, 07:47 PM
Putting in the work Paul. Like what I see here.

james_w8lifter
12-15-2009, 08:03 PM
Nice PR's bro! Some days you wake up and just know training is gonna go well. Did u feel that way?

cphafner
12-15-2009, 08:55 PM
get eating slim. Nice job on the squats.

tomv
12-16-2009, 02:47 AM
Shiiiiiiiiiit man, crazy PR's in here. Good work.

Coke
12-16-2009, 06:50 AM
Killer update(s), especially the most recent effort.

Unholy
12-17-2009, 11:21 AM
Putting in the work Paul. Like what I see here.

When I lose to someone in 2011, it won't be because they outworked me.


Nice PR's bro! Some days you wake up and just know training is gonna go well. Did u feel that way?

Funny you ask this, my best workouts have been on days I thought I was going to be weak in the gym.


get eating slim. Nice job on the squats.

Who you callin slim, skinny ;)


Shiiiiiiiiiit man, crazy PR's in here. Good work.


Killer update(s), especially the most recent effort.

Thanks guys!

So today was a fun filled day at the gym.

Bench Press (SS'd w/ PullUp)
Air x I lost count (Yes I benched an imaginary bar)
Bar x a lot
135 x 10
185 x 8
225 x 6
225 x 6 (PR!!) I got x 5 on second set last time I did 225
225 x 7(PR!!!!!WOAH) I got x 4 on third set last time. I kinda pulled #7 outta no where even my spotter was baffled
135 x 15 (Super fast for the first 12, the last one felt like 315 haha what an epic grinder, all the highschool kids were giving me funny looks. Then I flexed)

Pull Ups (no belt kinda effed shhh up)
BW x 6
BW x 6
BW x 6
BW+25 x 6 (squeezed the quarter in between my knees hahah)
BW x 8
BW x 4 (super wide grip)

Side Lateral Raises
15's x 10
25's x 8
35's x 6
35's x 6
25's x 8

DB Snatch
70lbs x 5 with each arm. (my left side is so much better with these for some reason)

Incline Press (3/4 incline)
65's x 4 (so fried these felt extremely heavy)

Cable Rows
165 x 8
180 x 6
195 x 8
210 x 8

Dips
BW x 8
BW x 10
BW x 11

Pec Deck
165 x 8 (furthest setting back, extreme stretch at bottom of rep)
180 x 8 ( " " )
180 x 8 (one notch forward since my arms felt like they were getting pulled out of my sockets)

Done and done.

I would call this workout a Success!



You guys asked, I deliver.

Nothing special here. 193lbs

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87610.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87611.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87612.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87613.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87614.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/SNV87615.jpg

Behemoth
12-17-2009, 01:52 PM
Paul, lookin strong brother. You ever think about working chest by itself?

Unholy
12-17-2009, 03:29 PM
Naw, I will def be doing special chest programs along the way.

Smolov Jr for bench will be a definite go at some point in time.

I might give it it's own day too if I feel that it is still heavily lacking.

If my bench numbers are any indication of growth potential for chest I think I'll be good though.

My chest feels fried after todays benching, dipping, and fly's.

Behemoth
12-17-2009, 03:47 PM
You have very large arms and shoulders, I wouldn't be so quick to write off certain gains as indicative of chest growth and/or recruitment. Your BB to DB press ratios immediately raised my eyebrows. I say this as constructive criticsm as it may be something worth evaluation.

Unholy
12-17-2009, 03:54 PM
I love constructive criticism, its a breathe of fresh air from the constant ass slapping in the journal section.

ryuage
12-17-2009, 06:38 PM
*ass slap*

james_w8lifter
12-17-2009, 07:31 PM
Solid workout there bro.... I like dropping down to 135 too on the last set of benches. Really humbling experience when that 14th-15th rep feels like 300lbs. lol

Coke
12-18-2009, 02:36 AM
I love constructive criticism, its a breathe of fresh air from the constant ass slapping in the journal section.

dayum Paul, lol.

You seem so determined to kick ass on stage.

Unholy
12-19-2009, 02:22 PM
Thanks for all the replies!!

I agree, I'm not obese. I just jumped back to offseason conditioning rather quickly.

I'm about 15lbs over stage weight at this point not counting bloat.

I was 194.6 this morning. which is almost 20lbs over but I know 5 is bloat.

I'm feeling good. Strength is def up in the gym. Theres no doubt in my mind that this is a much more anabolic state than 4-5% bf is. There is no point in trying to stay that lean for a prolonged period of time.

I will try to maintain this bf% while gaining .5-.75lbs a week till April 1st. Going to do a 4 week mini cut and do a RAW powerlifting competition @198lbs.

Will most likely bulk from may till Feb 1st, which is when I start my prep and journey which will hopefully end with either an IFPA or WNBF Pro Card =)

Regardless I can promise its going to be one hell of a journey and at the very least I'll have a trophy case full of hardware from 2011.

Time to turn some heads.



I'm snowed in and have a cold. No training fri, sat, sun for me. A much needed rest. I haven't taken more than 2 days in a row from the gym in over half a year.

cphafner
12-19-2009, 02:24 PM
No one here wants to slap your ass. Looking thicker Paul.

Hatred
12-23-2009, 03:17 AM
Speak for yourself. Paul needs a good ass slapping.

I've always told you that you were a gunslinger.
You've shown everyone what you're made enough (and damn near got lean enough for everyone to just take a look and SEE what you're made of)
Your arm size will be a major advantage on stage but IMO you should do everything you can to take your arms out of your chest workout as much as possible.
Perhaps pre-exhaust your tris before chest day? You're a smart guy and will figure it out but your chest:arm+shoulder proportion is off.
However you can see it,and correct accordingly.

Joe Black
01-05-2010, 01:39 AM
Where are you?!?!? ;)

cphafner
01-10-2010, 10:57 AM
uhhh...hello?

BilltheButcher
01-14-2010, 07:05 PM
I've emailed and PM, and no response.

jp2
01-18-2010, 07:12 AM
No updates all year. Hope everything is ok.....

cphafner
01-18-2010, 08:00 AM
I got a text from him the other day. I still owe him pictures from his show. I'll hit him up later today.

cphafner
01-18-2010, 07:00 PM
Texted with Paul today. He just wanted some time away and hang with his family and girl. He'll be back soon enough.

Unholy
01-27-2010, 05:45 PM
Hey all.

My most sincerest apologies.

Between a busted laptop and a serious need for some friends, family, and soul searching. I have had little time, opportunity, and motivation to get online and post.


I wish I had some cool progress to share but the sad reality is that I do not.

I have not lifted (1-2 half ass sessions) for about 6 weeks now.

Diet has been crappy as well. I am no longer binging and gorging but I did not have regular access to fitday or the money to buy real groceries. This hurt my diet immensely. I was hitting up BK for $1 DBL cheeseburgers since they are a "good deal". And so forth.


I just got back into gyming this past monday and my sessions were wack.

Mondays workout was something like

BB Bench (SS'd w/ Pullups)
45 x 20
135 x 10
185 x 6
205 x 6
225 x 5
225 x 4
225 x 4
135 x 12

Pull up
BW x 5
Bw x 5
BW x 5
Bw x 5
BW x 5
BW x 4

Cable Rows
165 x 10
180 x 8
195 x 6
210 x 6


Today I went in for a little bit of lower.

Squats (ATG)
135 x 10
225 x 8
275 x 8
295 x 3
225 x 8 (Super narrow stance w/ 5lb plate under each heel)

SLDL
135 x 12
225 x 8

Calf Raise
215 x 20
275 x 10
315 x 10
355 x 8


My current bodyweight is 210lbs. I would guess BF% to be ~18-20%.

I started fitdaying again today.

Though I'll be living off of Nitrean and oatmeal till I can find another Job.


HAPPY BELATED NEW YEARS!!

BILL! Ill get atcha via email or PM!

Behemoth
01-27-2010, 06:10 PM
Very good to see you back Paul! Now go ahead and steal all the bodybulilding attention on this site again

Coke
01-27-2010, 07:10 PM
You have a habit of laying low at times anyways, at least where posting is concerned...a bit of a break from lifting was well deserved.

Look forward to seeing you prepare and compete in future shows.

Unholy
01-27-2010, 07:29 PM
Well, I have a little surprise for everyone in April.

Big things are in store for the next 22 months.

Till then I need to get my grow on some more. Who needs abs in the winter anyway.

I am hoping that my return to the gym as well as tracking macros and eating for performance will result in an improvement to my physique despite the excess fat I gained =P

Unholy
01-28-2010, 09:06 PM
Hit push hyper today.

DB Bench Press
40's x 15
50's x 12
60's x 12
70's x 10
70's x 10
70's x 10

Side Lateral Raises
15's x 15
20's x 12
25's x 10
30's x 8
30's x 8

Dips
Bw x 8

Peck Deck
150 x 15
165 x 12
180 x 8

Felt pretty good after this session. shoulders were on fiya.

Morning weight was 208

Calories were ~3500

Pull hyper tomorrow after class.

Behemoth
01-29-2010, 05:39 AM
Solid day, you have 75s if not 80s in you easy, hope to see them next week

Unholy
01-29-2010, 09:40 AM
I think so too, I have been stuck with a head cold and sore throat all week. Today I'm battling what looks to be food poisoning of some sorts or a stomach bug. I was going to hit pull hyper after class today but had to rush home instead.

borracho
01-29-2010, 01:39 PM
Glad to see you back at it bud...wonderin wtf was going on :D

Unholy
01-29-2010, 09:56 PM
Yea, tomorrow morning I'm going to hit that pull hyper session I was going to do after class today. Looking forward to it.

Weight was 206 this morning.

cphafner
01-30-2010, 08:11 AM
welcome back slim.

Unholy
01-30-2010, 11:26 AM
Thanks buddy!

So I have 367 days till I start prep for 2011, oh how time flies!!

Morning weight was 205lbs, which is a welcome drop. I hit about 3500-4000 calories yesterday. I'm still sick but slowly starting to feel better. I hit 4 workouts this week and thats a good jump back into it I think. Hopefully after another full cycle of power/hyper in 8 days and my weight should be at its new setpoint and I should look leaner than 20% bf.

I woke up this morning too nauseous to eat and just hit the gym. I ate my last meal at 2 AM so I think I didn't do any damage there. My workout was decent despite my shoulders still being sore from push hyper 2 days ago. I guess thats the joy of a first week back. A slap in the face to remind you not to slack again. Even though I have put on a considerable amount of fat in the past 2 1/2 months I think I have put on a few lbs of quality LBM.

I will run PHAT for another 8 weeks and keep my diet at 3500+ calories. Aiming to gain another 5lbs.

I will start my mini cut and switch to the same routine I was doing during prep for 5 weeks. I hope to drop to 12% BF and stay there for the remainder of my offseason.

Pull hyper

Cable Rows, V Grip
105 x 20
120 x 15
135 x 12
150 x 10
165 x 10
180 x 10
165 x 10

Lat Pulldowns
105 x 15
120 x 12
135 x 10
150 x 10
165 x 8
135 x 5

DB Curls
20's x 12
35's x 8
45's x 5
35's x 7

Done and done.

Legs Hyper tomorrow =P

Unholy
01-30-2010, 12:28 PM
Oh its so unpretty!

Brett says I'm 18% BF, I believe it to be closer to 20%

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Jan30th%20fat/SNV87641.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Jan30th%20fat/SNV87642.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Jan30th%20fat/SNV87643.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Jan30th%20fat/SNV87645.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Jan30th%20fat/SNV87646.jpg

Unholy
01-31-2010, 12:21 PM
Well today completes my first full week back and all 5 power/hyper days are under my belt.

Todays workout was productive. Nothing crazy as I have barely trained legs the past month and a half.

Squats (Narrow stance, ass to grass, w/ 2.5lb plate under each heel)
135 x 15
185 x 12
225 x 10

Walking DB Lunges
50's x 10 steps per side
50's x 7 steps per side (was actually winded after this set)

Calf Raises
215 x 20
275 x 15
315 x 10
275 x 10

done and done

Next week I will add a third set of lunges and 1-2 sets of front squats and build up from their.

My workload capacity right now is crap. My body is deconditioned from taking over a month away from the gym. Things should start to look a lot better after week 2 is finished.

I will be off from gym tomorrow and hitting Upper power on Tuesday.

Weight seems to have leveled off around 205lbs.

4g64fiero
01-31-2010, 12:52 PM
Way to get back to it bro. Everyone here knows what you are capable of and your an inspiration to those of us yet to complete a cut much less a cut of 100 lbs.

james_w8lifter
01-31-2010, 01:46 PM
Nice workout, those walking lunges will take your breath really quickly

Unholy
02-01-2010, 07:36 PM
Indeed. I need to increase my work capacity and improve my cardiovascular health.

I lot of lifters that just bulk all out forget this important aspect.

If you don't make sure your heart is in peak condition you will be limiting your oxygen flow to muscle tissue. Limiting your growth and recovery as well as ability to get the most out of your workouts.

james_w8lifter
02-01-2010, 08:52 PM
^I think i'm in that category lol. I do incorporate high volume in most workouts though so that probably helps some. I'm afraid to do cardio however because it's hard enough for me to gain weight.

LuNa
02-02-2010, 02:34 AM
Its a good thing that you posted those pictures. It will be good to see you get back on your old routine and see where your numbers are at. Are you still planning on doing the powerlifting meet?

Unholy
02-02-2010, 11:27 AM
Yes, I would like to do one sometime in May hopefully.


Woke up today 206lbs.

Ate some bananas and FF milk.

BSed for an hour.

Ate 2 smores poptarts at the gym before beginning workout.

Bench Press
45 x 20
135 x 10
185 x 5
225 x 3
250 x 1 (super quick and easy)
280 x fail (Got it out of the hole no problem and missed the lockout with my left side by 2-3") Will try again in 2-3 weeks.
225 x 5
225 x 5
225 x 5
185 x 5
185 x 5

Pull Ups
Bw x 1
Bw x 6
Bw x 5
BW+25 x 4
BW x 5
BW x 5

Cable Pulldowns, Neutral Grip
165 x 8
180 x 8
210 x 5
210 x 5
OMG these felt SOOOO good

Clean and Press
45 x 10
135 x 1
135 x 1

No go for my shoulders.


Done and done.

All in all a great workout. Esp for week # 2 back.

I will nail 280 on bench soon!

JSully
02-02-2010, 11:42 AM
holy ****.. what happened bro?

Coke
02-02-2010, 11:46 AM
Props for giving the 280s a go on the bench, that's asking for a lot imo since you've been unsteady in the gym as of late...like that effort just the same, you will be at a whole new level soon bro.

Unholy
02-02-2010, 02:11 PM
holy ****.. what happened bro?

WTF do you mean, what happened lol?


Props for giving the 280s a go on the bench, that's asking for a lot imo since you've been unsteady in the gym as of late...like that effort just the same, you will be at a whole new level soon bro.

Thanks Coke.

I hope so. I think 300+ is within my site before the mini cut starts. We will see though.

Enjoying my carbs right now.

Poptarts and cinnamon toast crunch.

JSully
02-02-2010, 03:03 PM
WTF do you mean, what happened lol?



you were like, crazy lean.. and now you aren't..

lol

JSully
02-02-2010, 03:04 PM
though I would say you're 20%.. more like 17-18% IMO



**** that came on fast.. lulz..

Behemoth
02-02-2010, 07:39 PM
Liking the higher volume on the BP

borracho
02-02-2010, 07:58 PM
Dude...I am impressed. I dont think I've ever seen you attempt any thing that high on bench before...is that accurate??

Unholy
02-02-2010, 08:02 PM
Thanks Rory, hopefully I can grow some chesticles.

Bar, I hit 275 x 1 a few weeks back, maybe a month ago.

This was a new PR attempt but I should have saved it for next week. Its only been 8 days since my hiatus so strength isn't great yet.

cphafner
02-02-2010, 08:38 PM
bench is looking strong Paul

Unholy
02-03-2010, 12:44 PM
Thanks Con!


So I went in for a lower session today.

My hips felt tight to begin with and after my 275lb set my left hip felt extremely tight and sore.

I tried stretching a bit and doing some leg swipes and kicks to loosen it before trying 3 plates but it didn't help much.

After my session I noticed the pain is greatest when I take the weight off my left leg. Odd.


Squats
Bw x a bunch
Bar x 20
135 x 10
225 x 8
275 x 5
315 x 5
315 x 3
225 x 8

SLDL
135 x 10
225 x 8 (reverse grip)
275 x 7

Done and done. Short sweet and to the point.

I think the hip issue is due to lack of mobility/flexibility from my hiatus.

I hope I can get it resolved asap and start crushing some PR's

JSully
02-03-2010, 01:00 PM
good attempt.. no more hiatuses

Behemoth
02-03-2010, 02:22 PM
Why the underhand grip on the sldl?

Unholy
02-03-2010, 03:06 PM
Not underhand but when I do over/under I hold it one way. I switched to under/over for that set lol.

Jake yea buddy. 363 days till prep means no time to **** around.

I am going to get big, I am going to get strong, and I am definitely going to getting PEEEEELED once its time to compete.

Coke
02-03-2010, 03:25 PM
You are just getting back to it and will be in a better groove with the squats before you know it...nice job throughout Paul.

JSully
02-03-2010, 03:53 PM
If you're looking for power.. widen that stance and use those hips!!

jed
02-03-2010, 08:27 PM
Sucks that you couldn't quite lock out the 280, bro... For sure you'll get in in a few weeks when you're fatter :windup: ;) Very solid squat session there. Do you have strength goals in mind or just to get bigger and stronger for BB?

Time+Patience
02-03-2010, 09:19 PM
Squats
315 x 5
315 x 3

SLDL
275 x 7

It's definitely nice to see you playing with these weights. I foresee it jumping up quickly. How often do you play with your foot positioning and stance on Squats and SLDL? I know you're big on playing around with various changes.

I've been changing it a lot as of late, I'm curious as to how it turns out over time.


Side Note: if I recall correctly you talked about trying out a variety of routines over the next year, and one that you noted was DC Training. I did that October-November of last year and loved it. I'm continuing with the low volume approach right now. I'll be doing a DC style routine again soon.

Joe Black
02-04-2010, 01:28 AM
Pretty good numbers for being a slouch for 3 months ;)

Keep up the good work!

Unholy
02-04-2010, 07:40 AM
You are just getting back to it and will be in a better groove with the squats before you know it...nice job throughout Paul.

Hope so Coke!


If you're looking for power.. widen that stance and use those hips!!

Haha, Sure but I'm also looking to grow my quads so taking a sumo stance with a 6" ROM is counter productive to what I am doing.


Sucks that you couldn't quite lock out the 280, bro... For sure you'll get in in a few weeks when you're fatter :windup: ;) Very solid squat session there. Do you have strength goals in mind or just to get bigger and stronger for BB?

Its aight man! I'll get it without getting fatter ;)

I am trying to get stronger. I am trying to get bigger. I am trying to be beast before it is time to prep again haha.


It's definitely nice to see you playing with these weights. I foresee it jumping up quickly. How often do you play with your foot positioning and stance on Squats and SLDL? I know you're big on playing around with various changes.

I've been changing it a lot as of late, I'm curious as to how it turns out over time.


Side Note: if I recall correctly you talked about trying out a variety of routines over the next year, and one that you noted was DC Training. I did that October-November of last year and loved it. I'm continuing with the low volume approach right now. I'll be doing a DC style routine again soon.

Heya! Yea its nice to be playing with weight like that as well. I mess aroun with footing and stance on squats all the time. Just yesterday I tried my first time squating barefoot on the 315 sets. Felt MUCH more stable vs in shoes.

As far as routines, right now I am running Power/Hypertrophy split with 2 power and 3 hyper days a week. Loving it this far. I still have a year to go till I prep so DC will have to happen at some point. I will be running Max OT, 531 for bodybuilding as well. I have to do a lot more reading on DC.


Pretty good numbers for being a slouch for 3 months ;)

Keep up the good work!

Hey now ;) I was only being a slouch for about 1/2 that time ;)

JSully
02-04-2010, 10:29 AM
Haha, Sure but I'm also looking to grow my quads so taking a sumo stance with a 6" ROM is counter productive to what I am doing.

I never said SUMO.. I just said wider. I put my feet about 6" outside shoulder width and point my toes out.. in the PL community, that's considered a narrow stance.

Do your power work first, 3-4 sets, then hit up 2-3 more higher rep narrow stance to hit those quads..

james_w8lifter
02-04-2010, 11:02 AM
Damn these guys are giving it to you hard bro haha. Nice push/pull day a few days back. Chest shouldve been nice and sore after that amount of volume.

Unholy
02-04-2010, 07:36 PM
Rest day was success!

Really looking forward to upper hyper tomorrow.

jed
02-04-2010, 07:40 PM
I saw you are doing 12 eggs a day now, how do you do it? Raw all in one? Cooked all in one meal? I can make a 9 egg stuffed omlet but then I can eat no more.

Off Road
02-04-2010, 11:00 PM
I like the no-nonsense and no-fluff workouts.

Unholy
02-05-2010, 06:43 AM
I saw you are doing 12 eggs a day now, how do you do it? Raw all in one? Cooked all in one meal? I can make a 9 egg stuffed omlet but then I can eat no more.

Easy Breezy.

Heat pan, put a lil EVOO on it, toss on 6 eggs making sure not to break the yokes, cook the whites without breaking the yoke for the first 60-90 seconds, when they whites look almost completely cooked stir the yoked into em while turning down/off the heat sorce.

Stir for like 30 seconds, you get the most BOMB scrambled eggs with no overcooked yolk. I could eat 6 eggs like this with a lil Parmesan cheese 2 x a day no problem.

PS the bioavalibility of protein in raw eggs is worse than if you cook em. I never eat raw eggs unless its in cookie dough =P

I also love egg salad lol!


I like the no-nonsense and no-fluff workouts.

Thanks Buddy!

Today there will be a lil fluff and nonsense since its Push Hyper.

Gonna grow a chesticle today.


Morning weight = 204.4

JSully
02-05-2010, 08:08 AM
egg salad is solid..

never thought of parm on the eggs.. going to give that a shot this weekend..

Unholy
02-05-2010, 10:03 AM
Parmesan cheese tastes amazing on most savory dishes.

On prep I sprinkled my grilled asparagus with it.
Its great in scrambled eggs
Meat balls
Pasta
I even mix a tbsp or two into soups.

The macros for Parm cheese are AWESOME. Esp if you get reduced fat one. Its almost all protein!!

Unholy
02-05-2010, 03:24 PM
Morning weight 204.4lbs

Hit class and then gym this morning.

BB Bench
45 x 20
135 x 15
185 x 12
205 x 5
185 x 8
135 x 8

CGBG
135 x 8
135 x 6

DB Bench
75's x 8
75's x 8

Incline DB Bench
50's x 8
50's x 8

Side Lateral Raises
15's x 12
20's x 10
25's x 10
30's x 10

Pec Deck
150 x 12
165 x 8
180 x 8

Done and done

Decent Push Hyper session.

Diet has been great that past 12 days =)

I started taking creatine yesterday. Hopefully I respond a little.

Pull hyper tomorrow as long as we don't get snowed in tonight.

SOO much school work to do this semester. Ahhhhhhhhhhhhh.

given'er
02-05-2010, 03:29 PM
Looks like you're back on track....good to see man.

Behemoth
02-05-2010, 03:42 PM
Yeahyeah that's what I'm talking about paul! Very nice session

f=ma
02-06-2010, 08:18 AM
nice session man. you got crazy lean. nice work on the show and all that, very admirable

cphafner
02-06-2010, 02:27 PM
nice pressing Paul. Did you get that CD?

Unholy
02-06-2010, 03:27 PM
Looks like you're back on track....good to see man.

Hell yea!! Good to be back =)


Yeahyeah that's what I'm talking about paul! Very nice session

Thanks man. Hopefully they keep getting nicer! My goal is more reps, sets, or weigh on the bar. EVERY week. Till prep. (exc deloads obv)


nice session man. you got crazy lean. nice work on the show and all that, very admirable

Thank you. Now its time to BUILD. Next years package will blow last years out of the water.


nice pressing Paul. Did you get that CD?

Yes I did. The laptop I have has a broken CD rom Drive though. My lil brother is bringing his from home this weekend.

Thanks a lot!!!



Well Well Well. What do we have here?

This enough volume for you?

Neutral grip, Med width lat pulldowns.
105 x 15
135 x 15
150 x 10
165 x 10
185 x 5
165 x 5

V Grip Cable Rows
150 x 12
165 x 12
180 x 10
180 x 8
165 x 8
120 x 10

Reg Lat Pulldowns
105 x 10

Bent Over BB Rows, Body parallel to ground
45 x 15
95 x 12
135 x 8
135 x 8
135 x 8

Hammer Curls
40's x 7
45's x 4
30's x 7
30's x 8

Reverse Grip BB Curls
50 x 8
50 x 8

Done and done.

Lats are starting to grow, I can see it.

=)

Diet today is spot on.

Leg Hyper Tomorrow.

CHEA CHEA.

Unholy
02-06-2010, 03:28 PM
Weight was 203.5 despite eating 4400 cals yesterday.

I'm Loving the new routine.

cphafner
02-06-2010, 05:19 PM
glad you got it. In a couple months when I switch back to a hyper style we'll have to it hit up a session together.

Unholy
02-06-2010, 05:26 PM
Hellz yea!

Chris Rodgers
02-06-2010, 05:49 PM
glad you got it. In a couple months when I switch back to a hyper style we'll have to it hit up a session together.

I wanna get in on this one day...but it's gotta be deadlift so you guys don't make me look like a sissy....and no posing throughout the session, lol.

cphafner
02-06-2010, 05:52 PM
I wanna get in on this one day...but it's gotta be deadlift so you guys don't make me look like a sissy....and no posing throughout the session, lol.

Ha, deal. I'd love to get in a deadlift session with you. Be a great learning experience. Let me get back to 400+ for reps before this thing goes down!

Chris Rodgers
02-06-2010, 05:56 PM
Ha, deal. I'd love to get in a deadlift session with you. Be a great learning experience. Let me get back to 400+ for reps before this thing goes down!

Whats to learn? Bend down and pick it up as fast as possible. That's basically what I do, lol.

Coke
02-06-2010, 09:32 PM
Efforts are looking tight dude, doing very well.

Unholy
02-07-2010, 09:41 AM
http://i45.tinypic.com/2livg2b.jpg

Unholy
02-07-2010, 01:37 PM
I LOVE bodybuilding because we are constantly learning and improving. I wish more people took the time to do so and spent less time worrying about how much weight the move on the same lifts over and over and over again.

Today I had an epiphany in the gym. I was getting ready to do my leg workout and I see a whole swarm of what looks to be HS kids or maybe freshman in college. You guessed it, they are all training bench press and ez bar curls. I laughed to myself and realized that due to their misfortune all of the squat racks were empty. So if your a gym idiot, don't stop now! The real weightlifters like having all the real equipment to ourselves.


Leg kicks and swipes to warm up hips.

Bodyweight Squats
BW x 20
BW x 15

Front Squats
45 x 20
135 x 10
185 x 10
225 x 5 (PR)

SLDL
135 x 12
225 x 10
245 x 10 (speed on these was awesome)

Walking DB Lunges
60's x 7 steps per side
60's x 7 steps per side

Seated Calf Raises
215 x 10
255 x 10
295 x 10
315 x 10

Leg Extensions
120 x 12
135 x 12
150 x 10

Done and done....Good session IMO.

Legs feel nice and fried.


REST tomorrow. WAMP WAMP

jed
02-07-2010, 01:59 PM
Huge volume day the other day with the back haha. Can you really see improvement in your lats already?? If so I might have to take some notes. Do you ever have chins in your routine? Agree with you on the people who hog up the preacher and ez curls... Even if you need to bench you can slide one into the power rack. That'd be a bad idea though cause then they'd start taking the power racks, too!

Unholy
02-07-2010, 02:17 PM
Yesterdays back workout felt nothing short of epic.

Yea, I can see my lats gaining more size. Its not much but its definitely improvement. I will be giving it 110% every damn day till I finish my 2011 season.

jed
02-07-2010, 02:26 PM
Well if there's about anyone on this board that'd know how to do that it would be you. Look forward to watching you progress.

Unholy
02-07-2010, 02:51 PM
Likewise Jordan.

I'm not sure exactly what your goals are, but you have a VERY bright future ahead of you if you stick with it and keep the good work up.

Being so similar in build to you should give you a little motivation. **** we even have the same haircut.

james_w8lifter
02-07-2010, 07:48 PM
Today I had an epiphany in the gym. I was getting ready to do my leg workout and I see a whole swarm of what looks to be HS kids or maybe freshman in college. You guessed it, they are all training bench press and ez bar curls. I laughed to myself and realized that due to their misfortune all of the squat racks were empty. So if your a gym idiot, don't stop now! The real weightlifters like having all the real equipment to ourselves.



Same way in my gym man. Every skinny guy newbie in there does 5 different bicep exercises, then 5 different tricep exercises, then they leave. I just wanna go up to them and shake em lol.

Awesome leg workout, crazy volume as usual

Coke
02-07-2010, 07:55 PM
I LOVE bodybuilding because we are constantly learning and improving. I wish more people took the time to do so and spent less time worrying about how much weight the move on the same lifts over and over and over again.

I'm hearing you Paul, the people who look outstanding are the ones who lift with moderate weights and do a huge volume of work.

The leg day is super guy.

Unholy
02-07-2010, 10:19 PM
Thanks Guys.


Heres some pics from tonight.

No pump, poor light , bloated from salty super bowl treats and I trained legs this morning.

I can't wait to mini cut.

Enough excuses.

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Feb%208th/SNV87647.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Feb%208th/SNV87651.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Feb%208th/SNV87652.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Feb%208th/SNV87654.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Feb%208th/SNV87655.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Feb%208th/SNV87658.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Feb%208th/SNV87659.jpg
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Feb%208th/SNV87660.jpg

jed
02-07-2010, 11:35 PM
Thanks for the words up there, man. I definitely plan on continuing to hit the weights hard, and when I reach 220-230 I would like to consider BBing if I would have time, it's always been in the back of my head.

Looking great in the pics, dude. Back looks real solid. Nice little spare tire you got going there ;) Just kiddin bud.

Unholy
02-08-2010, 06:48 AM
Nothing little about the spare tire bro!

JSully
02-08-2010, 09:01 AM
Nothing little about the spare tire bro!
holy ****, I've only got about 10lbs until I'm where you're at..


lol, it's not like it's a ****ing mudder.. more like a bicycle tire.. looking good bro.. looks like you've put a bit of LBM on as well..

Unholy
02-08-2010, 06:52 PM
Rest day today.

Too all my fellow 2011 competitors, I look forward to seeing you on stage....and hopefully by the time this log is finished...you won't want be looking forward to standing next to me at all ;)

My original transformation was a 50 weeks journey of learning, hard work, discipline, and not giving up on my goals. In the end it payed off. I figure now is as good of a time as any to lay down a solid plan to make for ONE HELL of a journey through 2010 and leading into my second contest prep.

I talked to some very smart individuals today and came up with a game plan that I will adhere to, to the best of my ability. Obviously some of this is subject to change but as far as bringing up my glaring weaknesses I feel as though this will produce some nifty results.

So without further a due I present my plan of attack for the remainder of my GROW season.

51 weeks mapped out. Sound familiar?

Week 1
Training - PHAT
3700 cals
Week 2
Training - PHAT
3700 cals
Week 3
Training - PHAT
3700 cals
Week 4
Training - PHAT
Macros - Mini Cut wk 1 - 75/350/210
Week 5
Training - PHAT
Macros - Mini Cut wk 2 - ~55/300/210
Week 6
Training - PHAT
Macros - Mini Cut wk 3- ~55/250/210
Week 7
Training - PHAT
Macros - Mini Cut wk 4- ~50/225/210
Week 8
Training - PHAT
Macros - Mini Cut wk 5- ~40/225/210
Week 9
Training - PHAT
Macros - ~65/350/210
Week 10
Training - PHAT
Macros - Weight/Conditioning Dependent
Week 11
Training - PHAT
Macros - Weight/Conditioning Dependent
Week 12
Training - PHAT
Macros - Weight/Conditioning Dependent
Week 13
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 14
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 15
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 16
Training - SMOLOV Rest Mesocycle
Macros - Weight/Conditioning Dependent
Week 17
Training - SMOLOV Rest Mesocycle
Macros - Weight/Conditioning Dependent
Week 18
Training - SMOLOV Rest Mesocycle
Macros - Weight/Conditioning Dependent
Week 19
Training - SMOLOV Intense Mesocycle
Macros - Bumped 125g Carbs/day for Smolov
Week 20
Training - SMOLOV Intense Mesocycle
Macros - Bumped 125g Carbs/day for Smolov
Week 21
Training - SMOLOV Intense Mesocycle
Macros - Bumped 125g Carbs/day for Smolov
Week 22
Training - SMOLOV Intense Mesocycle
Macros - Bumped 125g Carbs/day for Smolov
Week 23
Training - Deload
Macros - Weight/Conditioning Dependent
Week 24
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 25
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 26
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 27
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 2
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 29
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 30
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 31
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 32
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 33
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 34
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 35
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 36
Training - Deload
Macros - Weight/Conditioning Dependent
Week 37
Training - 3 on 1 off
Macros - Mini cut wk 1 65/300/225
Week 38
Training - 3 on 1 off
Macros - Mini cut wk 2 65/300/225
Week 39
Training - 3 on 1 off
Macros - Mini cut wk 3 65/300/225
Week 40
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 41
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Macros -
Week 42
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 43
Training - SMOLOV Rest Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Macros -
Week 44
Training - SMOLOV Rest Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 45
Training - SMOLOV Rest Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 46
Training - SMOLOV Intense Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 47
Training - SMOLOV Intense Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 48
Training - SMOLOV Intense Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 49
Training - SMOLOV Intense Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 50
Training - 3 on 1 off
Macros - Weight/Conditioning Dependent. Start cleaning up diet
Week 51
Training - Deload
Macros - Clean diet with ~1000 cals cut from previous week.

START OF PREP

I have always worked better when I had short term goals and a detailed plan to work with. It struck me about two weeks ago that this year will be over before I know it. No time to waste!

Yes I am a masochist?

borracho
02-08-2010, 07:52 PM
I dont know wht the **** you just said...but, it looks like you got a solid road map to where ya wanna be....GL bud. I look forward to watchin.

james_w8lifter
02-08-2010, 08:00 PM
I dont know wht the **** you just said...but, it looks like you got a solid road map to where ya wanna be....GL bud. I look forward to watchin.

I agree, confusing but I'm sure you'll be a beast when it's all over with. Good Luck!

Unholy
02-09-2010, 12:14 PM
Haha, its a war plan for 2010 =)

Musings
So we are supposed to get 2 feet of snow and it looks as though my next training session will be on Friday the earliest. Pisses me off lol.
I had a ****ty workout today. Tried for a new PR on BP and got completely stuck in the hole. Last time I tried 5lbs more a week ago and missed lockout on one side by 2-3" and locked on the right side. Oh well, no more maxing for me for a few weeks. Will try to increase my 5x5 by 15-20lbs then try again.
Its my 4th day taking creatine and weight has jumped a lb or two. I have been sipping on 10g/day and will be doing 5g/day from here on out.
My beta-alanine should be here tomorrow unless they cancel routes due to snow. Not like it matters....I wont be lifting anyway.
One good thing about the snow....maybe my neck will finally heal...I need one of those massage tables that lets you lay face down without suffocating on your pillow/mattress. This is my 3rd night of ****ty sleep due to the neck pain when I'm not laying down flat on my back.

Morning Weight = 206.4lbs

Training

BB Bench Press
45 x 20
135 x 12
185 x 3
225 x 2
285 x miss
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Incline Bench Press
45 x 10
135 x 5
155 x 5
175 x 8 PR (sad I know)
155 x 6

Done and done.

Not doing back to let neck heal.

Time to get my grow on haha.

Unholy
02-09-2010, 12:14 PM
Rest day today.

Too all my fellow 2011 competitors, I look forward to seeing you on stage....and hopefully by the time this log is finished...you won't want be looking forward to standing next to me at all ;)

My original transformation was a 50 weeks journey of learning, hard work, discipline, and not giving up on my goals. In the end it payed off. I figure now is as good of a time as any to lay down a solid plan to make for ONE HELL of a journey through 2010 and leading into my second contest prep.

I talked to some very smart individuals today and came up with a game plan that I will adhere to, to the best of my ability. Obviously some of this is subject to change but as far as bringing up my glaring weaknesses I feel as though this will produce some nifty results.

So without further a due I present my plan of attack for the remainder of my GROW season.

51 weeks mapped out. Sound familiar?

Week 1
Training - PHAT
3700 cals
Week 2
Training - PHAT
3700 cals
Week 3
Training - PHAT
3700 cals
Week 4
Training - PHAT
Macros - Mini Cut wk 1 - 75/350/210
Week 5
Training - PHAT
Macros - Mini Cut wk 2 - ~55/300/210
Week 6
Training - PHAT
Macros - Mini Cut wk 3- ~55/250/210
Week 7
Training - PHAT
Macros - Mini Cut wk 4- ~50/225/210
Week 8
Training - PHAT
Macros - Mini Cut wk 5- ~40/225/210
Week 9
Training - PHAT
Macros - ~65/350/210
Week 10
Training - PHAT
Macros - Weight/Conditioning Dependent
Week 11
Training - PHAT
Macros - Weight/Conditioning Dependent
Week 12
Training - PHAT
Macros - Weight/Conditioning Dependent
Week 13
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 14
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 15
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 16
Training - SMOLOV Rest Mesocycle
Macros - Weight/Conditioning Dependent
Week 17
Training - SMOLOV Rest Mesocycle
Macros - Weight/Conditioning Dependent
Week 18
Training - SMOLOV Rest Mesocycle
Macros - Weight/Conditioning Dependent
Week 19
Training - SMOLOV Intense Mesocycle
Macros - Bumped 125g Carbs/day for Smolov
Week 20
Training - SMOLOV Intense Mesocycle
Macros - Bumped 125g Carbs/day for Smolov
Week 21
Training - SMOLOV Intense Mesocycle
Macros - Bumped 125g Carbs/day for Smolov
Week 22
Training - SMOLOV Intense Mesocycle
Macros - Bumped 125g Carbs/day for Smolov
Week 23
Training - Deload
Macros - Weight/Conditioning Dependent
Week 24
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 25
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 26
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 27
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 2
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 29
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 30
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 31
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 32
Training - Smolov JR Bench w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 33
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 34
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 35
Training - Smolov JR for BACK w/ 5/3/1 for BBing
Macros - Weight/Conditioning Dependent
Week 36
Training - Deload
Macros - Weight/Conditioning Dependent
Week 37
Training - 3 on 1 off
Macros - Mini cut wk 1 65/300/225
Week 38
Training - 3 on 1 off
Macros - Mini cut wk 2 65/300/225
Week 39
Training - 3 on 1 off
Macros - Mini cut wk 3 65/300/225
Week 40
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 41
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Macros -
Week 42
Training - SMOLOV Base Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 43
Training - SMOLOV Rest Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Macros -
Week 44
Training - SMOLOV Rest Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 45
Training - SMOLOV Rest Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 46
Training - SMOLOV Intense Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 47
Training - SMOLOV Intense Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 48
Training - SMOLOV Intense Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 49
Training - SMOLOV Intense Mesocycle
Macros - Bumped 100g carbs/day for Smolov
Week 50
Training - 3 on 1 off
Macros - Weight/Conditioning Dependent. Start cleaning up diet
Week 51
Training - Deload
Macros - Clean diet with ~1000 cals cut from previous week.

START OF PREP

I have always worked better when I had short term goals and a detailed plan to work with. It struck me about two weeks ago that this year will be over before I know it. No time to waste!

Yes I am a masochist?

Bump to new page

jed
02-09-2010, 12:38 PM
That's funny how you can do 225 5x5 and miss 285, but I can only do like 3 sets of 225 and managed to hit 285. Either way solid work and good plan to max in a few weeks, i'm going to do the same cause mine was very damn close to failure. What did you mean to look in your log for ideas?

Unholy
02-09-2010, 12:54 PM
Run some smolov with me hahahaha.

borracho
02-09-2010, 01:08 PM
Sucks about the 285 miss but considering you are still sorta coming back from a layover I think you're progressing pretty nicely. Good job bud.

Unholy
02-09-2010, 01:24 PM
Haha so apparently I missread my own log and actually attempted 280 last week and missed the lockout with one side.

Oops hahaha.

jed
02-09-2010, 01:42 PM
sMoLoV........... make you a deal, if I hit all my goals for my first third of the year, i'll run a cycle with you. Since it looks like you'll be doing it a lot this year. I'll do chest with you since we're both trying to get some manly chesticles.

JSully
02-09-2010, 02:00 PM
so if I'm reading this right, you're going to run smolov jr for bench for a few weeks while doing 5/3/1 for everything else,, then deads for 4 weeks while hitting 5/3/1 for everything else, then smolov for 13 weeks of squats right?

What are protocol are you going to be using for everything else while hitting the smolov squat routine? 5/3/1? 5x5? 3x5-8?

I've been thinking of doing something similar as well. My hamstring should be good to go by the beginning of march. I'm thinking of a 4 week cycle of smolov jr for bench keeping squats and deads at 5x5 + speed work, then a 4 week cycle of smolov jr for deadlifts with 5x5 bench + speed work, take a week off and hit a 8-10 week cycle of smolov squat to peak for raw nationals in july...

hmmmmmmmmmmmmmmmmmmmmmmmm

Unholy
02-09-2010, 02:41 PM
Smolov for squats explicitly dictates NO deadlifts, overhead press, BB rows.

Most peoples dead goes up even though they are not deadlifting for the 10 weeks on Smolov.

You CAN run bench and dead one together though.

JSully
02-09-2010, 02:46 PM
reread.. was editing..

so are you going to do deads and bench in the same jr cycle?

I had thought about doing that, but I don't want to push the hammy too hard coming straight off the IR.. I figured a nice 5x5 or 5x3 with speed work would give me some more time to rehab it before hitting the heavy weights..

JSully
02-09-2010, 03:29 PM
Smolov for squats explicitly dictates NO deadlifts, overhead press, BB rows.

Most peoples dead goes up even though they are not deadlifting for the 10 weeks on Smolov.

You CAN run bench and dead one together though.

it also says you can use deads to warmup.. so if you're deadlift max is 600, you can warmup to 500x1 then hit the squats..

what about rack pulls? can you hit rack pulls on the 10 week smolov?

Unholy
02-09-2010, 04:53 PM
NO. Go read the program.

If you run smolov like its intended you wont be able to do rack pulls or deads.

Nothing that works your errectors bro.

Read the program lol.....

jed
02-09-2010, 05:59 PM
Yeah, I remember I think it was Painzer that ran Smolov squats recently, and did nothing but squat. Wasn't able to do anything but.

JSully
02-09-2010, 07:49 PM
NO. Go read the program.

If you run smolov like its intended you wont be able to do rack pulls or deads.

Nothing that works your errectors bro.

Read the program lol.....

link the program.. all I can find is a bunch of journals and I have to decypher it myself.. none of the "rules" you posted..

Unholy
02-09-2010, 07:54 PM
http://www.joeskopec.com/smolov.html

PLay with this, put in your current 1rm. Then add 40 and plug that into the second part.

Good times huh?

Some more info.

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

JSully
02-10-2010, 08:50 AM
*intrigued*

I started smolov jr for bench last night, just for ****s and giggles and because I need to get on a fixed bench program rather than just winging it..

smolov squat is in my future for sure though.. Sounds brutal but fun, I love squatting!

Unholy
02-10-2010, 09:03 AM
Yea dude. And its great for getting both squat/deadlift up (the smolov for squats)

Its also been used successfully by both natty and assisted BBers to bring their legs up significantly.

This is my boy Brett. Lifetime natty. 2 weeks after his first show. He won his weight class in the open.

Child of Smolov. 2 cycles before prepping.

He squats 405 x 5 atg no belt lol @ 160lbs currently.

http://img.photobucket.com/albums/v439/mc_reflexx/dayaftershow.jpg

JSully
02-10-2010, 09:28 AM
damn his legs look SICK..

yeah, I'd like to start smolov squat the middle of march.. that should give me time to run a smolov jr bench/deadlift and peak for my raw nationals..

we'll see how everything holds up with the hamstring and shoulder.. I like last nights smolov jr bench.. not the easiest routine, but good nonetheless..

when do you start your smolov squat, when do you start your 2nd smolov squat? I might run my 2nd cycle at the same time as yours, so we can feed off each other..

Unholy
02-10-2010, 09:42 AM
Look like 5-6 posts up lol. I have my entire schedule posted. Exactly when and what. Today is Week 1 day 3 for reference. Week 13, I think thats the first week of May. I will be Mini cutting in March and prepping myself for smolov by working on glute activation and hip mobility in April and rechecking my max and deloading. I wanna be 110% ready for the program to make the most of my offseason. I will then run it again ~ 4 months later in week 40.

Unholy
02-11-2010, 12:07 PM
Musing
Good session today. Nothing super amazing but I am feeling a better MMC with my back. I have been using a thumbless grip as much as I can.

Got a good 10 minute cardio session digging my car out to get to the gym.

I can't do pullups anymore. Too fatz.

morning weight = 208.0lbs

Training

Neutral Grip Pulldowns
75 x 15
105 x 12
120 x 8
150 x 8
165 x 8
180 x 8
195 x 6
150 x 7

Pull Up
BW x 4
BW x 3

Chest Assisted T Bar Rows
1plate x 9
2plate x 6

BB Rows
135 x 8 underhand grip
135 x 8 overhand gip
135 x 8 over/under grip

1 arm DB rows
65's x 8
90's x 8

DB Curls
35's x 8
40's x 8
45's x 5
30's x 8
35's x 5

Reverse Grip BB curls
40 x 8
50 x 8
60 x 8

Preacher Curls
75 x 3

Done and done.

Back/Bi's felt fried after this.

Watched my homie attempt a Raw 425lb bench and miss the lockout. Looked epic though.

Off Road
02-11-2010, 12:49 PM
You definitely added more "fluff" (haha). Great effort.

JSully
02-11-2010, 01:12 PM
can'd do pullups?

just do like 20 sets of 3... I'm ****ing 280 and can do pullups.. man up

jed
02-11-2010, 03:51 PM
Hell brah you can for sure do pullups if I can... My back is weak and I can do 5 sets of 10, you surely can do more'n that. Either way a nice workout there, looks like a lot of volume but i've been known to be incorrect.

james_w8lifter
02-11-2010, 04:24 PM
Nice workout bro. Are you tracking your calories with fitday or anything? I'd really be interested to know what and how much your eating. I know how you feel about the pullups. When I was >200 I could easily do 4 sets of 10. Now at <210 I can only do 2-3 sets of 8

GoodyGirl
02-11-2010, 05:11 PM
Nice to see you back Paul. Hope the break did you the world of good. I've just caught up on the last few pages and your workouts are looking great! Your determination to do whatever you set your mind to inspires not only the boys, but the girls too! Keep it up. Your journal is great.

Unholy
02-11-2010, 07:33 PM
Hell brah you can for sure do pullups if I can... My back is weak and I can do 5 sets of 10, you surely can do more'n that. Either way a nice workout there, looks like a lot of volume but i've been known to be incorrect.

Well today they weren't happening. Maybe cause I did pulldowns first lol.


Nice workout bro. Are you tracking your calories with fitday or anything? I'd really be interested to know what and how much your eating. I know how you feel about the pullups. When I was >200 I could easily do 4 sets of 10. Now at <210 I can only do 2-3 sets of 8

http://fitday.com/fitness/PublicJournals.html?Owner=xxh0lywarsxx


Nice to see you back Paul. Hope the break did you the world of good. I've just caught up on the last few pages and your workouts are looking great! Your determination to do whatever you set your mind to inspires not only the boys, but the girls too! Keep it up. Your journal is great.

Thanks for keeping me motivated! You guys play a key role in all of this. For that I am grateful.

Unholy
02-11-2010, 07:37 PM
For The lazy

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/LOL-1.jpg

jed
02-11-2010, 08:39 PM
Nice, 600 carbs on the dot... You manage your fat pretty good, bro. My fat averages like 150-170 a day lol. Would be interesting to see if keeping it under 80 or so would make a difference.

james_w8lifter
02-11-2010, 08:42 PM
Nice, 600 carbs on the dot... You manage your fat pretty good, bro. My fat averages like 150-170 a day lol. Would be interesting to see if keeping it under 80 or so would make a difference.

Same here, mine's usually in the 130-170 range....... I'm gonna have to invest in some pop tarts to get in some extra carbs

Unholy
02-11-2010, 09:53 PM
then I had about 800-1000 cals worth of trail mix. >..<

Unholy
02-12-2010, 10:57 AM
And a bagel with FF creamcheese and SF jelly.



Morning Weight = 211lbs


Musings
Didn't get much sleep last night since we had company over. I had an early morning class and beasted a nice chest focused push session afterwords.

Session was good. I was focusing on MMC in my chesticles. Trying to use all my willpower to make them grow hahaha.

Training

DB Press
20's x 20
35's x 15
50's x 12
65's x 10
80's x 8
95's x 8
65's x 8

Peck Deck
120 x 10
150 x 10
165 x 8
180 x 8

Inc BB Press
45 x 20
135 x 8
135 x 8

HS Iso Inc Press
1pps x 8
1pps x 10

Done and done.

Chest/Front delts were fried.

Behemoth
02-12-2010, 11:23 AM
Perfect. I'm LOVING that chest workout paul. Great plan starting with the dbs and nice job on them too

jed
02-12-2010, 02:42 PM
Great DB presses, bro... Has the peck deck helped you before? I've only heard bad reviews from it. Can't judge it, never tried it myself.

Nice call on the pop tarts up there, didn't notice that only one package has about 70g carbs.

Unholy
02-12-2010, 05:48 PM
Yessir. They are a great on the go carb source. I have an emergency stash in my gym bag.

cphafner
02-12-2010, 08:11 PM
keep at it Paul! nice pressing.

james_w8lifter
02-12-2010, 08:47 PM
Nice chest session

Coke
02-13-2010, 11:24 AM
Way to keep stepping to it dude.

Unholy
02-14-2010, 11:55 AM
Thanks Guise

Morning Weight 209.6lbs

Musings
I had a super romantic date with the squat rack today. I took it all the way and went or a new PR

My hip is still tight but is starting to feel better.

Took the GF out last night for an early Valentines day celebration. My first time at an Indian restaurant was a success. Got Lamb curry, chicken tikki masala, garlic and meat stuffed naan. Now I know what all the fuss is about.

Training

Leg kicks/swipes to loosen hips

Light Stretching

BB Squats, Ass to Gwass
BW x 15
45 x 12
135 x 8
225 x 8
315 x 5
315 x 5
335 x 3 (PR)

Super Narrow with a 5lb under each heel
225 x 10

SLDL
135 x 10
225 x 8
275 x 8 (first time using dat der chalk, felt like bar was super glued to my hand)

Calf Raises
215 x 10
275 x 10
315 x 10
355 x 10
375 x 9

Done and done

Overall a solid session IMO.

Tomorrow is PUSH POWA

cphafner
02-14-2010, 12:16 PM
swipes to loosen hips


what is this? Like wiping your ass in the bathroom?

Unholy
02-14-2010, 12:22 PM
Like kicking side to side in front of you?