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Thread: Doing work! My road to 2011 World Championships.

  1. #51
    LittleJake JSully's Avatar
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    Quote Originally Posted by Clifford Gillmore View Post
    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
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  2. #52
    Team Chesticles! Unholy's Avatar
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    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!
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  3. #53
    WBB Team Captain Coke's Avatar
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    Nice job, stepping to it like there's no tomorrow, lol.

  4. #54
    Senior Member cphafner's Avatar
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    like the added weight on the pullups. That is some eating!
    My Journal
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  5. #55
    Senior Member Sidior's Avatar
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    Strong eating and training! Nice post show work dude.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  6. #56
    LuNa
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    that day looked amazing. Awesome job getting everything in. What weight gain per week are you aiming for?

  7. #57
    Team Chesticles! Unholy's Avatar
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    I guess around 2/3lb - 1lb
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  8. #58
    Titanium Enhanced GoodyGirl's Avatar
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    "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.
    Titanium Enhanced.
    Lean Mean Machine in progress!
    Go hard or go home!

    GoodyGirl's Lean Mean Machine Journal

  9. #59
    Team Chesticles! Unholy's Avatar
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    Mmmm Haha. My diet was a lot better today. Actually ended the day 100 cals under my macros.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  10. #60
    Team Chesticles! Unholy's Avatar
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    Day 11 of 420!

    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!!!
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  11. #61
    LuNa
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    Quote Originally Posted by Unholy View Post
    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.

  12. #62
    WBB Team Captain Coke's Avatar
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    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.
    Last edited by Coke; 11-27-2009 at 12:20 AM.

  13. #63
    Team Chesticles! Unholy's Avatar
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    Day 13 of 420!!!

    Quote Originally Posted by RvNijnatten View Post
    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!

    Quote Originally Posted by CoCoa View Post
    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*






    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  14. #64
    Clean Bulk in Progress james_w8lifter's Avatar
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    Nice pullups there. Still lookin ripped after putting on what 8-10lbs since your competition
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  15. #65
    WBB Team Captain Coke's Avatar
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    Super post holiday workout bro.

  16. #66
    Risk10k Clifford Gillmore's Avatar
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    Two things. Lats, calves. GET ER DONE!


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

  17. #67
    Back in business WBBIRL's Avatar
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    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.

  18. #68
    Soon to be lean... Joe Black's Avatar
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    Sessions look brutal, I need to get some of that mindset.

    Keep it up fatty...
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  19. #69
    Team Chesticles! Unholy's Avatar
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    Day 15 of 420!

    Quote Originally Posted by james_w8lifter View Post
    Nice pullups there. Still lookin ripped after putting on what 8-10lbs since your competition
    more like -.4lbs as of this morning lol!

    Quote Originally Posted by CoCoa View Post
    Super post holiday workout bro.
    Thanks Coke!

    Quote Originally Posted by Clifford Gillmore View Post
    Two things. Lats, calves. GET ER DONE!


    Looking ****ing ace in the shirt Paul.
    Working on it brah!

    Quote Originally Posted by WBBIRL View Post
    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.

    Quote Originally Posted by Daniel Clough View Post
    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.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  20. #70
    Senior Member
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    Are you still training Hernon style? Cause it looks like it by the workouts you've posted lately.

  21. #71
    Team Chesticles! Unholy's Avatar
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    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.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  22. #72
    Senior Member
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    You mother ****er...squat and DL numbers are crazy man...good job dude.

  23. #73
    WBB Team Captain Coke's Avatar
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    Impressed with them numbers man, killin it.

  24. #74
    Moderator joey54's Avatar
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    Good squatting Paul.

  25. #75
    Clean Bulk in Progress james_w8lifter's Avatar
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    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
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

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