ahh rory, i dont know how i missed this startup here. so many of your goals should also be my goals. i'm such a selfish prick, especially about when it comes to not making sacrifices re: lifting and dieting. ive burnt so many bridges and lost so many girlfriends from being completely rigid in whats important to me.. ugh
anyways though, the plan looks like a great platform to guide you into the remainder of the year. pizza looks damn good... i havent had pizza in forever, i should get some lol. weights are obviously strong as always... killing it on the BB rows and DB OH press. thats one of my favorite exercises. are you going to incorporate more deads?
IMO, you shouldn't feel bad at all about not competing. Think about it this way, for the past 5 years or so you've gone from crazy bulk to crazy cut, and put your training and dieting ahead of family, friends, etc. If you were to win a contest (which you probably would have), that would just be affirmation that neglecting those other aspects of your life was/is okay.
I think farther down the road you'll realize that not competing was a VERY good move. Life is more than looking good naked. Not much more, but a little more. :p
im seriously amazed youre not being stubborn about your lower work
And yes, stubborn is no doubt in my nature. I should really add working on that to my goals in post #1 :)
Went in for biceps and calves last night. Wrist flexors were killing me on the DB preacher openers. No doubt from work this week. Swtiched it over to DB hammer preachers and they were tolerable. Tried calves but tendons still giving me issues. I initially thought that it was my crucial ligaments that were beat up after that hiit session but then realized it was just my hamstring tendons. On a light set of straight leg calf extensions I was pushing around and feeling the tender areas back there. It is more than hamstring tendons. Overall they still feel better than a few weeks ago. I need to order knee wraps for when I ease back into leg training.
Shoulders and triceps tonight. Pumped for this one. Whatever workouts progressing best is always most fun to train so no suprise I'm stoked to hit these two tonight.
Also had a huge epiphany with regard to my nutrition last night. For months and months now I've been giving tremendous thought what exactly in certain offesasons years that lead me to stay leaner than others. I've racked my brain on each and aspect calorie intake, to macros, to timing, every aspect with regard to ones diet and I never really came up with a conclusive answer. And the reason was because there wasn't. It was purely behavioural, stemming from a hectic busier lifestyle.
Just be careful, Rory, aight? I'd hate to see you injure something else.
'Mac snack wraps ain't got **** on me...
Mix 2.5oz boiled and shredded chicken breast with mcCormick chicken taco seasoning to taste. Throw into a WW tortilla, melt a slice a kraft fat free american on it. Dribble on 8g of kraft reduced fat ranch and you get a damn tastey snack with killer macros!
232.5 cal, 6.5f/ 22c (12g fiber), 33g protein.
Cable Internal rotations/Cable external rotations
20x12 / 20x12
25x12 / 25x12
35x12 / 30x8
DB OH Press
Standing DB Lateral Raises
Angle Bar PD's
Post Delts on the Pec-Deck
Commentary Good workout, great progress. Delts continue to explode, maybe faster than anything I've ever watched grow/progress.
Hormones are improving. My hair has been growing really fast, I've been breaking out. I actually care about things again. And most noteably libido is making a rapid rebound I starting to find women actually interesting me again.
Ryan - I don't normally note/care about the length of my workout but I know this one for instance was 2:05 minutes. I only know that because I got there at 6:55 and they shut the lights out on me.
DB OH of the last three weeks have been legimate sets of:
85x6 two weeks ago
90x8 last week
95x8 this week
one oh ohs going up next week
Not that I'm not a little/lot soft, but I thought that video made me look a little moreso than I am. Here's one highlighting the delts a little later in the workout with a legitimate pump.
This file should be named "post diet glycogen/fat explosion" haha.
looking really hoss rory
oh and whats with the should press work?? thats an interesting little move to get the dbs up. i do something similar but one at a time
Looking huge, been throwing around big weights!!
Do you ask what's with the presses because I don't usually advocate them as necessary? I don't know. I'm quickly addicted to rapid progression I'm seeing on shoulders even though I don't necessary need more delts. I guess I'd be a little silly not to capilize on the way they want to grow right now. I've said it before and I'll stand by it that disproportionately large delts can actually enhance symetry IMO. But short answer is - I like growing! :)
245x18.5 - rep 18 was completely respectable. rep 19 didn't move more than 2 or 3 inches, crazy failure.
200x8 dropset: 140x8
180x9 ds: 140x5
160x10 ds: 120x10
200x8 ds: 160x8
Balls to the wall. YMCA workout. Hogged the (one) rack for 25 minutes with the rows. Karma struck when it was occupied the rest of the night. I wouldn't have had much left in me for rack pulls anyways, I gave this 120%.
335x2 you wouldn't have liked ryan. I find progressingly on BB rows with sloppy form/body english and then coming down and making sure I do some real clean sets is indefinetly quicker progression than trying to jump up the weight 100% clean.
Damn dude! That is some insane rowing. Your lifts are very impressive at your bw for sure.
hah thats big volume rory. your back is probably smoked right about now.
in hindsight do you think that CLA helped at all? i noticed all of the fat i regained as a result of splurging went back to the same areas