36 Weeks Out.....

[RuLess]

Wadup im starting a new thread dedicated to my contest prep which will be in 36 weeks from today.. I will be bulkin for 20 then cuttin for the rest of the 16... or 14 depending how lean i am still.. The competition is the npc northren kentucky teen division, and ill also be doin the novice mens middleweight.. I am 16..

Diet: 4000-5200 calories daily, 300+ grams of protein, max out carbs. and fat will stay out the double digits, including a gallon plus of water

Training: Monday- Chest
Tuesday- Legs/Calves
Wednesday- Back
Thursday- Biceps/Triceps
Fri- Delts/Calves

Supplements: Mass Aminos (Beverly Int)
Ultra 40 Liver Tabs (Beverly Int)
ZMA Zinc Tabs (Beverly Int)
GNC Mens Mega Multi
Nlarge2 Weight Gainer

Log of calorie intake and lifts will be daily..

stay tuned

peaaace

[WillKuenzel]

Awesome, dude! Best of luck!

[pruneman]

good luck sounds like fun and definately a cool experience :thumbup:

[RuLess]

Back Session:

Pullups: bwx12 3 sets
BB Rows: 135x12, 185x8 3 sets
Pull Downs: 145x8 BTN..
DB Rows: 100's for 12 3 sets

Diet: Wendys. gallon of water.. wow.. worked with parents so
Sleep: Around 8 hours

gotta stop going out so much, man.. stuffs gettin crazy.. but i went to the meat store and bought close to 250 in beef and chicken.. so we'll see how this bulk is goin.. my strength is pretty crazy. need to get that diet in check

peacee

[WillKuenzel]

Diet will be the ticket. While bulking, I wouldn't fret too much, just so long as you are getting the protein and then the calories. Depending on where your bodyfat is about 12-16 weeks out will be the kicker but you already mentioned that.

[dxiw]

I would suggest doing an ultimate diet 2.0 for the fatloss part of the cycle, its excellent and lets you retain a lot of muscle. Also, if you see your packing on too much fat, you might want to do the ud 2.0 mass gain variant, you'll pack on muscle slower, but it won't have any fat.

Also, could u post some current pics? I'm thinking about competing too I'm 16 as well.

[RuLess]

HomeYield- Yeah man im estimating its around 7-8% right now, hopefully i can bulk to 190-200 within the 10-12 range.. would be nice

dxiw- Thxs bro, no one's current yet i need a digi.. ill get ahold of one soon..

pz

[Allenronm]

good luck!!!

[cphafner]

good luck. Where's your weight at now?

[RuLess]

Allenronm- preciate it man

cphafner- Thanks bro, but im not exactly sure should be sitting around 180ish or so ive been to scared to step on the scale.. ill do it towards the end of this month..

[Coke]

Best wishes as you prepare for the show...that would be awesome if you could get over 200lbs beforehand.

[RuLess]

Leg Session: Yesterday..

Deadlifts- 225x6 warmups, 315x6, 365x5, 385x1 new pr.
Hacks- 1ppsx12 warmup, 1pps+25x6 3 sets
Leg Ext, Leg Curl SS- 160x8-90x8 3sets
Calves- soemthing something
DB Lunges- with the 45's for 8

then i was cashed in..

took in around 4k calories 320g's of that protein..

lookin for 5 thousand today.. and training delts. .
peace

[cphafner]

nice work on the deads.

[RuLess]

shoulder session today... heres a few images for u guys

pz

[cphafner]

you have a good spread there. The other one was hard to see.

[Allenronm]

tough to see.

[RuLess]

yesterday i was at a festival and a guy around 6'4 and 20 yrs old sucker punched me for no aparent reason
so as a reaction i go after him and im getttin ready to slam him and this cop tackles me.. now for those who dont know me i am black, and in a 99.9% white neighborhood.. but they did nothing to the other guy actually let him go and im 16. hes 20.. well my parents are pressin charges against the city..
i have five stitches above my eyebrow. my nose is heavily bruised and i have scratches all over me.. so we'll see how this goes i cant lift till mon..

heres a before picture @ 170

[John0101]

holy **** man, thats racist pricks. Any witnesses that can support you?

great looking lat spread, I say you should keep on bulking man.

[RuLess]

i am man, bulkin 30 more pounds, and yeh i have over 20 witnesses but we'll see how many will testify..

i should come out with some $$$

[beastin v6]

looking real lean man.!

[Saint Patrick]

Good luck with the competition. I'm assuming this is your first show, it's an experience to remember for sure.

[BIG C]

Good Luck with everything!!

[pruneman]

holy **** man, thats racist pricks. Any witnesses that can support you?

great looking lat spread, I say you should keep on bulking man.

Exactly what he said. And you're looking good in the pics...good luck with everything.

[Coke]

Looking real solid in the pics bro.

[JeffWillConquer]

that's messed up as hell.

[skinny no more]

im black too!! lol!!

[ryuage]

good luck with the comp.

[RuLess]

thanks everyone... back on track for the comp tomor..

preciate it

[BigNic]

im black too

[RuLess]

Quick Shoulder Session: "had some hoes to attend to"

DB Military: 50's for 8 2 sets, 55's for 6 1 set
Side Laterals: 30's for 8 2 sets, ss/ front raises
BB Shrugs: 315x12 warmup, 405x8 2 sets

like said earlier.. i had hoes to attend too.. two. naked. on my bed..
yep!

diet: 4056 calories
sleep: 9 hours

saw the cop that ****ed me up at the gas station tonite.. lol that was a joke he asked me if my dad got everything situated.. i didnt answer.. just bought my gatorade and left..
o yeh my parents are sueing the city for a half a mill

the new bmw sounds nice..

peace

[JeffWillConquer]

2 hoes? Damn you. half a mil? Damn you again.

[Coke]

...whether you like it or not, you are my new best friend - player with the dough to come, lol - :D

[RuLess]

Chest Session:

Incline DB
50x10, 65x8, 70x6

HS Wide Chest
3ppsx8 3 sets

BB Decline
185x6-8 2 sets?

Incline Flys
w/ the 45's for 8 2 sets

Diet: 5238 cals
Pictures attached.. iono wtf is up wid my arms and these photos i mean i measured em non pumped at 15's they look so much smaller.. o well time to hit em harder

but theres some food for thought imaround 175ish STILL

[ryuage]

looking real lean ruless

[Coke]

You are clearly on the right track! - good work.

[RuLess]

Deadlifts' N Arms

Deadlifts- 225x1 315x4 365x2, 405x1 YEHEH!!!!!

did some p ulldowns and skull crushers but i wasnt really paying attention to any of that.. and some db curls wid the 40's.. lol man im still pumped about the 405.. i got it on video.. if ne one can host it for me its only 15 seconds

diet is around 2k cals so far.. i need more food! peanut butter timee...

time to eattt

get @ me on aim: ru1ess, if ne 1 can hoost it..

34 weeks out

[WillKuenzel]

On the back double bicep, try to turn your hands so that your palms are facing your biceps more. It looks like they are facing in front of you. That tends to make your biceps longer and not quite as noticeable.

Damn nice job on the deadlifts!

[Coke]

Congrats on the deads pr!

[RuLess]

ME Bench

BB Bench Press - Been a while.. like months.
barx10
135x20
185x10
215x4
225x1 working wid the bands thurs...

Incline BB
135?x10 2 sets

Pullups
bwx15 3 sets, no weight belt.. gotta get one.

Side Laterals
30's for 8 2 sets

first taste of powerlifting this workout was mon.. ive beenmad busy got my DE Bench today..

peaaace

[ryuage]

good stuff, I plan on trying some pl'n when I start my bulk back up.

[RuLess]

DE Bench

Speed Bench w/bands
barx10
55x10
65x8
95x5
135x3 2 sets kinda heavy
120x3 like 7 sets.. gotta get used to these bands

Incline Fly'ss
35x12 warmup
40x8 3 sets

Decline BB Press
135x20 ish ?? warmup
185x6 1 set woow hard.

HS Iso Row
2pps+20+5+5x 4 sets.. SS adding weight

Pullups
bwx10 3 sets

onn for the me squat that i missed tues. well see how that goes.. man its been hetic.. powerlifting is fun tho.. the speed bench felt good blasting it off my chest.. those bands are crazy resistant

mmm moutttt time to eatt

peaaas

[RuLess]

ME Squat

Deadlifts- 225x2, 315x6, 365x3, 405x1

ATF Squats- 135x20, 225x3, 275x3, 315x1

GM's SS Calf Raises- 135x3 4 sets

did some abs and i was on my ways.. those deadlifts took a lot out of me.. considering i havent trained my legs in a month or squated inover 3 months 315 felt good.. we'll go for 405 by december.. time to eat
heres a pic of the lock out on 405 dead..

good stuff

[BigNic]

nice dead bro

[Coke]

Excellent work - :thumbup: ...you are on the rise again.

[dissipate]

real lean and in great shape in the pics!! awesome v-shape you have there!

[ryuage]

nice dl!

[RuLess]

ME Bench

BB Flat Bench
barx10
135x3
185x3
215x3
225x3

Incline DB
50'sx20
70x5
75x4 2 sets

Upright Rows
85x10 4 sets

Flat DB Fly's
45'sx8 3 sets

DB Shrugs
100'sx20 2 sets

toasted.. diet sucks. i lost a lot of weight some how but im gettin stronger? iono if im not 190 by the end of aug-mid sept ima throw away the contest idea. . time to eat.. this damn peanut butter.. i have no one to blame but myself on my weight, thesse damn girls.. got me coming in late.. and my meal consistency..

mm out

pz

[RuLess]

ME Bench

CG Rack Lockouts
135x3, 185x1, 225x1, 265x1, 275x1, 315xmiss.. BITCH!

Incline DB
65x15 1 set, 70x2? triceps ****ed up from 315

Machine Flys
120x12 3 sets

Flat BB Bench
135x20 185x4 wideeee grip

Side Laterals SS/ Front Raises
-blah cant remember the weight

im out.. i tweeaked the ****kk outta my tricep t ryna unrack 315 without a spotter.. damn. its all good today.. m3 squat.. after boxing.. ahh
im out pz

[RuLess]

ME Squat

Sumo's
225x6,315x3,365x1,405x1,420x1!! 15lb PR

ATF Squats SS/Leg Extensions
225x3 , 180x10 8 sets

little calf raises, ab's
and thats about it

school started, it sucks. badly.. new girls tho. but um im still taking in around 4k-5k cals just like 400 g's of protein now.. my strength is going out the roof.. like really fast.. weird stuff

im out pzzzz

[RuLess]

back posting my workouts today.. schools been so out of wack and everything

i still got some size, / gained

[Adam]

Any more updates?