Winter Bulk

[barnzy7]

Kind of sucks, wont be able to keep this log up. I'm moving to Virginia for the summer with my girl friend(I know your all thinking thats a dumb decision), I wont have regular access to a computer unless I can steal someones wireless like I do here, wish me luck.

Ill try to check in whenever I can, but if not Ill see you boys sometime around August 25th.

Take care, thanks for all the help so far, this site has made more of a difference on me than any of you will ever know, as pitiful as that sounds.

 

[Dlove]

Best of luck bro great dedication at your age dude keep this pace and you will be a machine by the time your 21. I would give my left nut to be 19 again I would had probably really made something in baseball had partying not interfered. Oh and it's not a bad decision to move in with your girl to much shit out there these days settiling down is great.

Peace

 

[barnzy7]

have some update pics while I can get them up. I could cut more but working a 40hr a week job at a grocery store and making 7.65 an hr, living with the girlfriend and all the expenses isnt making it easy to keep a real strict diet, to be honest Im relying on taking things here and there from the store. Anyways I think I am around where I want to be, could lose a little more fat but Im generally happy with where I got, so think I am going to try to bulk as cleanly as I can for a while.

Mike and Dlove, the workouts are going great, still loving the split you guys are doing. they dont have a real squat rack here, just smith, but Im up to box squats 360x5 with 2 in tank for last two sets. Bench im doing 230x5 for last two. I was cutting and still managed to gain some strength so looking forward to seeing where I can go now.

Anyways here are the pics, hope you guys see some progress, Ill get on when I can so leave some feedback or criticism please.

Lata.

 

[barnzy7]

last one, these were all from about a week ago.

 

[mikea]

For a young natty guy you are showing how it should be done!!

Impressive man! KEEP IT UP!!!

 

[barnzy7]

havent had the computer so I didnt check the workout schedule 100% that mike posted. I messed up a little I did the 5x2 rep portion for 4 weeks instead of 2, not a big deal, I just started the 3x2 today and did legs. I was suprised to be honest. I really love this routine.

Granted its smith machine, but I do box squats, slow on the way down, come to a stop and explode up, form is good and my glutes are becoming noticeable bigger and tighter(no homo lol). Any suggestions for calves? I like doing pullthroughs so I kinda want to stick with them. would it hurt to throw in some kind of calf work mike/dlove? They are getting more defined and really veiny but no noticeable size.

Anyways workout today went like this. Went a little carried away on the warmups but Ive found I have no aches or pains if I really get the blood in there.

Smith Box Squats- 135x10/155x10/185x8/225x6/245x6/275x4/295x4/315x3/335x3/365x3/385x3..405x3/405x3(1-2 left in tank on first set, 2nd set I doubt I had anything left)

Pullthroughs- 2 warmups...racked 3 setsx10

DB rows 2 warmups...90x10/95x10/100x10...good form

Abs 3x20

Extreme Ham stretch/lower back...65lbsx90 sec/ 65lbsx60sec

I weighed 175 today, I started taking creatine mono, arginine and NO Explode. Diet cant be where I want it down here so I figured instead of beating myself up about it Ill use the extra calories to my advantage.

I also started taking casein protein every night before bed. At most cut time where I was where I wanted to be as far as bf% I was down to around 168. So between creatine and more calories etc. Im up about 7lbs in 2 weeks.

Sorry for writing the book, lol I obviously miss being on here.

 

[mikea]

Nice update bro!

How about doing cardio ala DC style! Put the threadmill on max incline, lean forward and walk with the points of your feet/toes. This is hard and painful, but guaranteed to add size, trust me mate!!! Remember to stretch!!!

 

[barnzy7]

Nice update bro!

How about doing cardio ala DC style! Put the threadmill on max incline, lean forward and walk with the points of your feet/toes. This is hard and painful, but guaranteed to add size, trust me mate!!! Remember to stretch!!!

I stretch everyday, and I do, do cardio almost every off day, 45min incline maxed 3.0-3.5 speed. Ill slow it down a little tho and try to walk on my toes.

Thanks for the advice

 

[barnzy7]

Do you think I was overdoing it with the warmup sets or what?

 

[barnzy7]

mike or dlove, or anyone who knows...whats the deload week? what would I do rep and weight wise?

 

[Dlove]

mike or dlove, or anyone who knows...whats the deload week? what would I do rep and weight wise?

Some take off a week of training others cruise. You can also try this it works great. Instead of squat bench dead. Do goodmornings, military Press, rack pulls, hpertrophy like 12-15 reps 70-80% max. I would think if you haven't cruised in a while it might just be best to drop your max 10%'s down start over same lifts and and really watch form. For accesory work this is probably a personal preference but I like speed work in the 12 rep range. Shit some like speed work with the compounds something I might try when things are back on track.

Side note. Have you incorporated PL style bench? Easy after several seesions but a little ackward at first.

Sorry if your already doing this but here it is for chest. At lockout, elbows out hold for a second or two then as you lower the bar turn the palm of your hand to your pinky this allows the elbows to tuck in(Great tip mikea pointed out) Lower the bar LOW like upper abdomin slowly. Explode up and back as you turn the elbows back out. Keep the feet tucked back and power with the balls of your toes and really squeeze with the quads/hammys in the bench, Back arched the whole way. Just little shit like that might help and hit some JM PResses .


Theres some good ones for Squats/deads but i need to get back to work, lol

 

[barnzy7]

thanks for the reply dlove, Ive been trying to do the PL style lifting, I think I have it but I cant be 100% sure, I do the same thing as you on accessory work, I keep it in the 10 rep range, but its more speed work than anything. Main compound lifts are slow and controlled.

For the deload week I was thinking I would just do a week of weights I could get 6-10 reps with easily? I was also thinking about going back to the weights I originally started with just to see if I had added a rep or two, or I might even just try and see if I can set a PR, Im not sure, I think Ill wait til after this week is over with to decide.

I got picked up by a baseball team down here, luckily we have had T-storms everynight for 4 weeks so i havent had a game in that amount of time, giving my all the time to focus on lifting, probably going to get a few games in coming up, and not pitching for a while Im sure Ill be too sore for a couple days to do much of any lifting, may take the week off like you said.

Im writing you guys another book, I know.

The majority of you are on AAS or PH's anyways so this probably wont apply, but I saw a kid today, my height, maybe 10lbs heavier who IS ON, he was talking about it, benching 300lb, I know I shouldnt worry but shit like that gets me frustrated, just thinking where I could be if I was on something. I havent decided for certain yet, but I think around thankgiving I will be giving either epistane or primordial performance a try. Any thoughts?

Workout today:

Weighed 172lbs

Flat Bench- 135x10/155x10/175x6/195x4/225x3...245x3/250x3

Standing DB shoulder press 2 warmups...50x10/55x10/60x10

Wide grip Pull Ups- 2 warmup on machine...BW+10x10/BW+20x10/BW+30x10

Abs 3x20

Extreme Chest Stretch (Flat) 45lbx60sec/(Incline) 30lbx60sec (Flat) 30lbx90sec

 

[mikea]

Dont take a week off, but cruise with ligth weigths for a week or two if needed, after jump back and deduct the 10% and rise slowly!

But Dboy had some great info there already.

For me cruising is sets of 10-15reps with a good 4reps in tank, or go to failure but after 30reps everynow and again, i also like to do isolation and other stuff i wouldnt normally do, helps you not to go in a rut.

 

[barnzy7]

Havent been to the gym since friday, Ive had baseball everyday since then.

I got the start for the season opener, 7 IP, 2 hits, 0 BB, 12 K's...we still lost 2-0. All in all I was happy, but I got pretty beat up from diving on a few plays, body feels like I got in a car accident, its going to take a couple outings to get back in the groove. Have another game tonight and too sore to hit the gym. Hopefully I can go tomorrow.

 

[barnzy7]

I like doing squats too much, but I love deads to so I decided I would keep doing squats with deads as my accessory lift. What do you guys think? I just dont want to overdue it but I did it yesterday and got a great workout/pump

Smith Box Squats 135x10/155x10/185x10/225x6/275x4/315x4/335x3.....385x5/385x5

Deads 2 warm ups with 135...225x10/315x10/315x10

DB rows 2 warmups...90x10/95x10/100x10

Abs

Extreme stretches

 

[TheMilkMan]

I like doing squats too much, but I love deads to so I decided I would keep doing squats with deads as my accessory lift. What do you guys think? I just dont want to overdue it but I did it yesterday and got a great workout/pump

Smith Box Squats 135x10/155x10/185x10/225x6/275x4/315x4/335x3.....385x5/385x5

Deads 2 warm ups with 135...225x10/315x10/315x10

DB rows 2 warmups...90x10/95x10/100x10

Abs

Extreme stretches

That looks like a great workout. I don't see anything wrong with that being as you kept the Deads and the One Arm rows in the higher rep range. How high was the box?

Explain more about this baseball thing... You say you got picked up by a team? Does this mean that you are on a serious collegiate summer team?

And about the kid 10lbs heavy then you juicing and putting up 300lbs. First off, you will be there in no time. It looks like you could probably put up 280lbs or so right now natty without any serious PLing under your belt. You can't compare yourself to anyone on AAS because it just isn't fair to you. I would consider running something when you get your strength up and bit and when you have developed a little bit more. I'd be interested in seeing how strong you could get because you do seem to move some good weight for a 175lber. If you wanted to run something for a first time try that wouldn't land you in prison for possession, I'd give PP a try. Their 1-T Tren is a great product and I'm sure that the 1-T, which would give you a good feel for how a low dose of straight Test would feel.

Keep us posted.

 

[barnzy7]

Sorry for the late reply milk. Have had a crazy few days. Got my credit card stolen by a "friend", then admitted it was her, I called off the investigation after she said I would be repaid, needless to say Im opening it back up on the Bitch, come to find out I'm not the only one of her "friends" that had a stolen account.

Anyways, the league I play in is a semi-pro league in Virginia, its not independent ball, I dont get paid or anything, but 90% of the league is minor league prospects, ex pro's, and D1 and D2 players so its good baseball. I already got humbled I can tell you that, its not the same down here as in New England.

Workouts have been going good, feel like my back is growing the best of anything, chest Im having trouble with, I would say because I pitch and still try to lift, My weights are not going up, if anything its getting harder to do what I have been. Its all good though.

And as of now Im planning on doing the PP suggestion. I like the sound of it and would like to give it a try. Im thinking around thanksgiving? or maybe after Winter Break, Not sure yet.

What do you think?

 

[Dlove]

Damn dude credit card stolen. Dont let the bitches juice you for your duckets and dont be played or ganked, lol.

Few ?'s for ya

have you been benching week in week out, if so switch it up hit the boards or military press

have you been doing JM Press

have you been doing military press or DB Press to at the start of a session.

There could be numerous amounts of reasons why your bench is going down or at the same weight. Maybe you could post last couple weeks upper body days? You did say your back is getting stronger and bigger maybe thats catching up for now. Funny my back is weaker now my bench is going up.

Congrats with baseball. Be careful with your workout regimen when you start playing a lot again. Heavy weights killed my game.

 

[barnzy7]

Heavy weights have already started killing my game Dlove, I made the decision Ive spent too much time lifting and I really like the life style, baseball will be an extra. Tough decision but its made.

I have been benching every week, I havent done JM's because Im nervous about the technique and what not, Ill give it a try tho. I did DB military presses as my accessory work, and then this cycle or whatever I switched that to weighted dips which I really enjoy.

sorry if I missed any questions, Ill read back and get them.

And milk you asked about the height of the box? I havent measured it exactly but its below my knees. Im just barely 5'9. I would say its between 12-16 inches, around there. I atleast at 90 degrees if not below when I squat.

 

[barnzy7]

I am going to say that baseball has been effecting my lifting. I have had a couple days off and seems to be really helping.

Bench 135x10/155x10/175x6/195x4/225x2...245x3/245x3...Didnt even need a spotter, I was happy about that.

Dips 2 warmups of just BW..BW+45x10/ BW+45x10/ BW+90x10

Pull ups...2 warm ups on lat pull with 150...BW+10x10/ BW+20x10/ BW+30x10

Rope Crunches 4x20

Extreme chest stretch...moved up to 45lb DB for 60 sec, did 3 sets of that


Have a question for all of you, I can't have my diet perfect here so I decided to use the extra cals and try to put on some mass, that being said the only think Im watching is my protein intake (atleast 250g a day) and my sugar intake(trying to keep as low as possible)

That being said, on off days I try to burn 500 calories doing cardio, slow incline treadmill cardio. I know thats a ton of calories to be burning while trying to gain, but seeing as my diet is basically non-existant I know that the only think keeping fat off is the cardio. Any suggestions on what to do? I'd like to gain, but do not want to gain fat. I just dont want the cardio to affect my lifting too much.

by the way, if it helps at all, Im taking in anywhere from 3k to 4.5k calories a day. I find if I dont have atleast 3k Im starving. I eat every 2 hrs regardless if I am home, at baseball or at work. Every 2 hrs I have atleast 30g of protein and around 300 calories.

Thanks, and sorry for the book