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  • #31
    holy mega macros, batman!

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    • #32
      Ok stomach bug is still lingering but I'm easing back into it.

      Game plan for now:
      cardio 30 minutes ED
      carbs 200g ED
      protein 10oz every meal

      So far today

      Meal 1
      12 egg whites, 4 yolks
      4oz beef
      1 cup oats
      1 cup mixed berries

      Meal 2
      10oz chicken breast
      8oz sweet potato
      1 cup baby spinach

      Meal 3
      60g whey
      1 cup oats

      Meal 4
      10oz chicken breast
      8oz sweet potato

      Got two more meals to go

      Hit legs today

      squat 135x20, 135x20, 225x15, 315x10x3, dropset 225x10, dropset 135x10
      leg press 10pps x10x3, dropset 8ppsx10, dropset 6psx10
      hack squat 3ppsx10x3, dropset 2ppsx10, dropset 1ppsx10
      Leg ext stackx10x3, dropset 180x10, dropset 150x10

      sldl 225x10x3, dropset 175x10, dropset 135x10
      lying leg curls 210x10x3, dropset 190x10, dropset 150x10
      seated leg curls 180x10x3, dropset 150x10, dropset 120x10
      standing leg curls 135x10x3, dropset 100x10, dropset 60x10

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      • #33
        New diet so far:

        Meal 1
        8 whole eggs
        1 cup oats
        1 cup berries

        Meal 2-6
        8oz chicken breast
        1 cup brown rice
        1oz nuts

        Pre workout:
        60g simple carbs
        bcaa's
        creatine

        Intra:
        20g simple carbs
        bcaa's

        pwo
        80g simple carbs
        20g whey
        5g creatine
        10g glutamine

        Multi-V
        Joint Support
        EFA's
        BCAA's
        Glutamine
        Creatine Mono
        Whey

        Keeping it simple, all said and done I'm getting in 4800 cals a day and increasing slowly.

        Yesterday hit back/bi's

        V-Bar Pulldowns 3x16-18
        T-Bar Rows 3x16-18
        Low Cable Rows To Neck 3x16-18
        Wide Grip Lat Pulls 3x16-18
        BB Curls 2x18-20
        DB Curls 2x18-20
        Close Grip EZ Bar Curls 2x18-20

        Weight is at 242lbs and goal is 280 withing 9 months

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        • #34
          nice. what do you use for your intra simple carbs?

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          • #35
            Right now Karbolyn or just a waxy maize/dextrose mix

            Chest/tri's

            incline db press 2x16-18
            incline db flyes 2x16-18
            dips 2x16-18
            cable crossovers 1x12 triple dropset 12, 12, 12
            v-bar pushdowns 2x18-20
            skull crushers 2x18-20
            close grip bench 2x18-20

            weight is at 242lbs appetite through the roof!!!!

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            • #36

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              • #37
                Started round 2 of Y3T training today. Hit legs, strength has def increased and weight is now up to 250. More details to come later.

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                • #38
                  Phase II of my Y3T training....things are rocking along weight is around 251-252

                  Monday did legs, missed the gym Tuesday and Wednesday but got back at it today.

                  Monday: Quads/Hamstrings
                  Warm up
                  Leg Extensions 2 sets
                  Leg Press 4 sets

                  Working Sets
                  Leg Press Wide Stance 3x8-10 reps
                  Hack Squat 3x8-10 reps
                  Front Barbell Squat Wide Stance 3x8-10 reps
                  Leg Extensions 3x8-10 reps

                  Warm Up
                  Lying Leg Curls 4 sets

                  Working Sets
                  Lying Leg Curls 4x8-10 reps
                  Seated Leg Curls 4x8-10 reps
                  Stiff-Legged Barbell Deadlift 4x8-10 reps
                  Standing Leg Raise 4x8-10 reps


                  Today: Back/Biceps
                  Warm Up
                  V-Bar Pulldown 4 sets

                  Working Sets
                  V-Bar Pulldown 3x8-10 reps
                  Lying T-Bar Row 3x8-10 reps
                  Low Pulley Row To Neck 3x8-10 reps
                  Wide-Grip Lat Pulldown 3x8-10 reps

                  Warm Up
                  Barbell Curl 4 sets

                  Working Sets
                  Barbell Curl 3x8-10 reps
                  Dumbbell Bicep Curl 3x8-10 reps
                  Close-Grip EZ Bar Curll 2x8-10 reps

                  Current Diet

                  Meal 1
                  8 whole eggs
                  1cup oats
                  1 cup mixed berries
                  1 tbsp pb

                  Meal 2
                  8oz chicken
                  1 cup basmati rice
                  1oz nuts

                  Meal 3
                  60g whey
                  1 cup oats
                  1 tbsp pb

                  Meal 4
                  8oz chicken
                  1 cup basmati rice
                  1oz nuts

                  Meal 5
                  8oz chicken
                  1 cup basmati rice
                  1oz nuts

                  Meal 6
                  8oz chicken
                  1 cup basmati rice
                  1oz nuts

                  Pre-Workout
                  NO2 booster caffeine free
                  60g simple carbs
                  10g glutamine
                  7g BCAA's
                  5g creatine

                  Intra-Workout
                  50g simple carbs
                  5g glutamine
                  7g BCAA's
                  3g creatine
                  electrolytes

                  PWO
                  60g simple carbs
                  25g whey
                  5g creatine
                  10g glutamine
                  7g BCAA's

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                  • #39
                    Liking the set up and routines, subb'd!

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                    • #40
                      Sorry for the lack of updates,

                      Back today

                      close grip pull downs 3x12-14
                      T-bar rows 3x12-14
                      Cable rows (to neck) 3x12-14
                      wide grip lat pulls 3x12-14
                      barbell curls 3x12-14
                      db curls 3x12-14
                      close grip preacher curl 3x12-14

                      Weight is at 255.8 feeling good but joints are hurting, just another 4 weeks then I'm taking some time off to rest.

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                      • #41
                        Yesterday Chest and tri's

                        DB incline press 120x12x3
                        DB incline flyes 65x12x3
                        Dips BW+50lbsx14x2
                        Cable Crossovers Dropset 100x12, 80x12, 60x12

                        Cable Push Downs 100x12x3
                        Skull Crushers 115x14x3
                        Close Grip Bench 225x12x2

                        Body weight stil holding about 255-256, gonna bump up the cals another 500 and see how it goes. Got shoulders today and about to go meet with the bank, should be getting a verdict on the approval for the loan to open the gym.

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