Reply With QuoteProbably leftover bloat from Sunday pizza night. Fiance makes pizza from scratch and it's so good that I end up eating an entire pan...Originally Posted by NikhilT
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oh really
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Probably leftover bloat from Sunday pizza night. Fiance makes pizza from scratch and it's so good that I end up eating an entire pan...
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I saw him. He's definitely fat.
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Haha. Don't mess with his head any more than necessary manveer
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Too much ice cream and donuts.
Hahaha... can't tell if I'm getting SWOLE or FAT.Haha. Don't mess with his head any more than necessary manveer
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Good morning fellow lifters!
August 2nd, 2017 - Wednesday
AMBW: 141.4lbs
Cardio - Air Bike - 35 minutes
August 3rd, 2017 - Thursday
AMBW: 140.4lbs
Time: 100 minutes
HB Squat (Beltless)
175x8x6
CGBP
145x8x5
Arnold Presses
30x10x5
Bro Work
Chin Ups
Side Raises
Rear Delt Raises
Barbell Curls
Notes
Solid workout this morning. Somehow, the 2nd and 3rd set of squats seemed to feel a lot harder, and then they got easier (even though it still felt like death). Higher rep, high volume training is pretty nice. I guess I see why some like this style of training... the pump you feel afterwards is pretty awesome.
I'm trying to get a minimum of 15 working sets per movement (for the week), and then I'll bump volume up next week, and the week after...etc., until I explode. I imagine that this hypertrophy block will last close to 2 months.
I think that's all for now! I hope everyone has a fantastic day!
Cheers!
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Good morning fellow lifters!
August 4th, 2017 - Friday
AMBW: 140.0lbs
Time: 125 minutes --> too damn long
Front Squat (Beltless)
165x8x5
Sumo Deadlift (Beltless)
225x7x5
SG RDL's
185x7x3
Dumbbell Bench Press (FU)
50x10x3
Dumbbell Incline Press
40x10x3
Bro Work
Dumbbell Seal Rows
Dragon Flags
Abmat Crunches
Dumbbell Curls
Notes
Good workout this morning. I managed to complete 15 squat working sets, 16 pulling working sets, and 19 benching working sets. I don't remember the last time I did this much volume... and it's only going to increase every week. The good thing is that I low balled my Monday & Tuesday workouts, so I can easily add 1 set there to start.
I imagine this hypertrophy / volume block will last about ~6-8 weeks. Also, I really need to eat some more food. I'm a bit more hungry these days...
I think that's all for now. I hope everyone has a fantastic Friday and a wonderful weekend!
Cheers!
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swole patrol comin thru... That's a lot of volume! Did you take any measurements pre?
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So much volume... and it just becomes more week after week after week.
I haven't taken measurements, but thanks for the reminder. I'll measure tomorrow morning and then see what happens after a month
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Good morning fellow lifters!
August 5th, 2017 - Saturday
AMBW: 141.0lbs
Waist: 29.5"
Neck: 13.5"
Chest: 36"
Thighs: 20.75"
Biceps: 13.5"
BF % (Navy): 13.5%
Cardio - Air Bike - 35 Minutes
Movie: London Has Fallen
Decided to do some measurements before and after this hypertrophy death block.
August 7th, 2017 - Monday
AMBW: 142.0lbs
Comp Squat
220x8x5
Comp Bench Press
155x8x5
Accessory Work
Dips - 6 sets
Chin Ups - 6 sets
Notes
Good workout. I added another set, as well as increased the load. I will likely keep this workout steady for next week and bump up a set on another day.
August 8th, 2017 - Tuesday
AMBW: 142.8lbs
Comp Deadlift
280x7x6
RDLs
205x8x3
Tng Bench
157.5x8x4
Dumbbell Rows
60x12x5
Accessory Work
Dumbbell Upright Rows
Dragon Flags
Abmat Crunches
Dumbbell Curls
Notes
Good workout this morning. That being said, staring down 6 sets of 7 deadlifts, regardless of intensity, takes some willpower. It just feels like it's never ending. Last week's RDLs at 185lbs felt way too light, but I probably shouldn't have bumped the weight up to 205! That being said, it wasn't difficult, but my lower back had the pump of its life after everything.
The goal right now is to keep adding a set to each movement every week. I don't believe I need to increase the loads weekly, but as long as total volume goes up (i.e. via extra sets) that's the main thing. I guess I'm chasing MRV (maximum recoverable volume).
I'm also trying to gain weight at the moment, but would like to keep it at less than ~1lbs per week. That being said, I'll monitor my BF % with both a digital caliper and the navy method to see where I am. I understand that fat gain is required, and I've accepted that. I just don't want it to get out of hand. The difficult part with the navy method is figuring out how much of my waist change is due to fat, versus muscle gain. Perhaps this is where the digital calipers will come in handy. When I measure my BF % with both, I seem to be within ~0.05% points.
I think that's all for now... I hope everyone has a wonderful day!
Cheers!
Member
Good morning fellow lifters!
August 9th, 2017 - Wednesday
AMBW: 141.4lbs
Cardio - Air Bike - 35 minutes
August 10th, 2017 - Thursday
AMBW: 142.0lbs
HB Squats (Beltless)
177.5x8x6
CGBP
147.5x8x5
Arnold Presses
30x10x5
Accessory Work
Pull Ups
Side Raises
Rear Delt Raises
Barbell Curls
Notes
Solid workout this morning. I think 8's are becoming more manageable, and I didn't dislike CGBP this week. (Last week I despised it).
After some more reading and research, I've decided to dedicate some time to dropping excess bodyfat. I probably sit around ~14% BF right now and I don't want to start a bulk at this point and end up closer to 18-20% when I'm finished.
My goal over the next while is to slowly cut at a rate of 0.5lbs - 1lbs per week until I get sub 10% BF. I hope this won't take any longer than 10-12 weeks, and I hope I can preserve most or all of my muscle mass.
During my cut last year, I made the mistake of keeping volume relatively low, and intensity relatively high, whereas it should have been the other way around. This year, while bulking from ~135 up to ~142, I made the mistake of NOT increasing my volume. After reading through some of Mike Israetal's stuff, I believe it's best to cut/bulk with high volume, low intensity work, then keep your weight relatively stable as you make those muscles stronger, then either peak or repeat with bulk/cut.
I have plans to compete again before May 2018.
I think that's all for now. I hope everyone has a wonderful day!
Cheers!
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