y0lked's first run
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beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
Forgot to write down my percentages for week 3 on the GLP, and i googled on my phone but couldnt find it 
but i knew the percentages were going up and the reps were going down to 4 on the last set so i kinda winged it and man it worked!!
I did MORE than the prescribed so i got extra credit
haha
85% is 185 and i hit it for 6 when it called for 4, but then somehow nailed 195 for 4 when at 90% haha
I followed this up with dbell military press
55's x 8
55's x 8
Seated military top half from pins:
95lbs x 5
105 x 5
115 x 5
125 x 4
95 x 10
Dbell curls:
40's for 8
45's x 6
Dbell Flys:
30lbs x 10
30lbs x 10
Inclne curls:
15's for 2 sets of 10
Post workout cooked 7% beef tacos and corn hard shells plus as much milk as possible. (1/2 gallon of 2% consumed on the night)
Weight was a little low from cardio last night and busy work day and football. 177. Good news is i have a 7 week break to just work, lift, sleep and eat!!
**New 7 week goal**
200lbs!
but i knew the percentages were going up and the reps were going down to 4 on the last set so i kinda winged it and man it worked!! I did MORE than the prescribed so i got extra credit
haha 85% is 185 and i hit it for 6 when it called for 4, but then somehow nailed 195 for 4 when at 90% haha
I followed this up with dbell military press
55's x 8
55's x 8
Seated military top half from pins:
95lbs x 5
105 x 5
115 x 5
125 x 4
95 x 10
Dbell curls:
40's for 8
45's x 6
Dbell Flys:
30lbs x 10
30lbs x 10
Inclne curls:
15's for 2 sets of 10
Post workout cooked 7% beef tacos and corn hard shells plus as much milk as possible. (1/2 gallon of 2% consumed on the night)
Weight was a little low from cardio last night and busy work day and football. 177. Good news is i have a 7 week break to just work, lift, sleep and eat!!
**New 7 week goal**
200lbs!
Fan F'in tastic, brotha'...y0lked wrote:Forgot to write down my percentages for week 3 on the GLP, and i googled on my phone but couldnt find it
I did MORE than the prescribed so i got extra credit
85% is 185 and i hit it for 6 when it called for 4, but then somehow nailed 195 for 4 when at 90% haha
I followed this up with dbell military press
55's x 8
55's x 8
Seated military top half from pins:
95lbs x 5
105 x 5
115 x 5
125 x 4
95 x 10
Dbell curls:
40's for 8
45's x 6
Dbell Flys:
30lbs x 10
30lbs x 10
Inclne curls:
15's for 2 sets of 10
Post workout cooked 7% beef tacos and corn hard shells plus as much milk as possible. (1/2 gallon of 2% consumed on the night)
Weight was a little low from cardio last night and busy work day and football. 177. Good news is i have a 7 week break to just work, lift, sleep and eat!!
**New 7 week goal**
200lbs!
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warriorcookie
- Posts: 105
- Joined: Thu Aug 26, 2010 11:32 am
lol, when you get your BP shirt, you wont be able to keep the ladies off you!!!
Check out what it did for the_buffer!!
https://bodybuildingsupplements.com/phpB ... php?t=1080
Check out what it did for the_buffer!!
https://bodybuildingsupplements.com/phpB ... php?t=1080
^^LOL
Forgot to post my bench day on sunday. I hit every set except the last set. which was 95% x2 and i only got 1. But no worries.
Did a back n biceps workout last night.
3 sets of strict pullups elbows strictly out and 90 degrees.
pendlay rows 3 sets
135 x 8
155 x 8
155 x 8
Seated rows:
150 x 12
190 x 8
220 x 8
Lat isolation pull down:
3 sets of 10
Forgot to post my bench day on sunday. I hit every set except the last set. which was 95% x2 and i only got 1. But no worries.
Did a back n biceps workout last night.
3 sets of strict pullups elbows strictly out and 90 degrees.
pendlay rows 3 sets
135 x 8
155 x 8
155 x 8
Seated rows:
150 x 12
190 x 8
220 x 8
Lat isolation pull down:
3 sets of 10
Don't forget the in stock this week, limited edition - 5Faces of Fear(tm), "Back in Black", Tshirt*warriorcookie wrote:lol, when you get your BP shirt, you wont be able to keep the ladies off you!!!
Check out what it did for the_buffer!!
https://bodybuildingsupplements.com/phpB ... php?t=1080
*Adds another 10% to all lifts, provided BOTH shirts are worn...
AskMass to post pics/notice here shortly. Poor guy is overwhelmed, much like I/we are... :):):):)Call AskMass TODAY at: 800-275-MASS/6277, before they're gone!!!
Yessir!! 2 workouts left on the loading phase and then its on to cruise! Recieved my order today,Linkiroth wrote:Big days, Y0lked!
I'm coming for your numbers!
e-bol (1 bottle)
m-stak (2 cans)
and some good ole no-xplode
im debating on starting the m-stak for this cruise phase. I always get solid solid strength results out of it! Would allow for a good 21 days of solid pushin! Lemme know what u guys think!
After laying off the groin for a while i thought my legs would be good and rested, ready for squats. 185 felt heavy so i kinda just did my own thing.
just did a 3x5 @ 275 and then a set of 315 x 2. My legs felt terrible! Then some front squatting and leg press. 4 plates per side was heavy and a struggle. Ive done 5.5 plates for 20 reps just before my injury.
Dam. Time to put in the work again.
Got to 182 last friday and had a weekend of drinking (but BBQ'd both days and had big feasts). Got on the scale to see 174. on monday. I swear my body does not want to gain weight.
Scale tonight read 178. Goal is still 190 by end of cruise! Time for more beef tacos lol
so i kinda just did my own thing. just did a 3x5 @ 275 and then a set of 315 x 2. My legs felt terrible! Then some front squatting and leg press. 4 plates per side was heavy and a struggle. Ive done 5.5 plates for 20 reps just before my injury.
Dam. Time to put in the work again.
Got to 182 last friday and had a weekend of drinking (but BBQ'd both days and had big feasts). Got on the scale to see 174. on monday. I swear my body does not want to gain weight.
Scale tonight read 178. Goal is still 190 by end of cruise! Time for more beef tacos lol
Finished up the bulk phase, on to cruise.
Gonna run basically a 4 day split for 3 weeks to establish the homeostasis. Im glad i ran this as a test run cause i messed soo many things up. Gonna run
Monday- Back n abs (8-10 reps per set)
Tuesday- Chest n Bis
Wednesday- off
Thursday- Legs
Friday- Shoulders tris n abs (20-25 reps per set)
Saturday- off
Sunday- off
Weight is 180. Still trying to hit 190 before the end of this first run.
Gonna run basically a 4 day split for 3 weeks to establish the homeostasis. Im glad i ran this as a test run cause i messed soo many things up. Gonna run
Monday- Back n abs (8-10 reps per set)
Tuesday- Chest n Bis
Wednesday- off
Thursday- Legs
Friday- Shoulders tris n abs (20-25 reps per set)
Saturday- off
Sunday- off
Weight is 180. Still trying to hit 190 before the end of this first run.
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Street-dreams
- Posts: 502
- Joined: Thu Sep 30, 2010 2:30 am
- Location: US
Im not hoping on this one lolStreet-dreams wrote:I normally gain a few lbs in cruise.. so maybe you will too.
just finished up two huge tostadas topped with beans and taco meat! Soo good! Bout 900 calories for 2!
Yesterdays chest n bis workout went..
Bench:
185 for 3 sets of 5 (not a rep to failure, will up by 2.5 lbs next week)
165 for 2 sets of 8 (not a rep to failure)
Incline dumbbels:
60's x 10 deeeeep range of motion for 2 sets
dbell flys: crazy chest stretch!
35's x 12
30's x 12
30's x 12
Rope hammer curls:
130lbs x 8
150lbs x 8
150lbs x 6
Machine Preacher Curls:
90lbs x 8
70lbs x 12
70lbs x 14
Inside grip EZ bar curls:
60lbs x 10 for 3 sets
Weight: 177
Diet was good today, super super sore in my chest today (day after) which is good, bench felt strong! My body always preforms/gains better on routines with alot of rest so i expect big gains from m-stak (which i always do) and more beef diet haha
Legs tomorrow, gonna push myself as hard as i can without failure!