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  • #16
    AM cardio

    Meal 1
    12 egg whites
    6 yolks
    1/2 an onion
    3 cups coffee

    Meal 2
    10oz chicken breast
    1/2 head romaine lettuce
    1 tbsp pb

    Meal 3
    3 scoops whey
    2 tbsp coconut oil

    mandatory poses for 45 minutes

    Meal 4
    10oz chicken breast
    1/2 head romaine lettuce
    3 fish oil caps

    Taught bootcamp

    Meal 5
    3 scoops whey
    1/2 cup oats
    1 tbsp cinnamon

    Back Crazy 8's

    Db rows 120x10
    pull-ups bwx10
    rev grip lat pulls 220x10
    bb rows 275x10
    HS iso high rows 3ppsx10
    HS iso rows 3ppsx10
    straight arm pull downs 100x10
    back ext bwx10

    abs
    hanging leg raises 3x25
    decline crunches 3x25
    russian twists 3x50

    seated calf raises 3x15
    donkey press 3x15
    standing calf raises 3x15

    tanned

    Meal 6
    10oz chicken breast
    1/2 cup oats
    1 tbsp cinnamon

    posing routine 45 minutes

    fixing to eat and go to bed....

    Comment


    • #17
      yesterday/today

      AM cardio

      Meal 1
      12 egg whites, 6 yolks
      1/2 cup oats
      1 tbsp cinnamon

      Meal 2
      10oz chicken breast
      2 cup broccoli
      1 tbsp pb

      Meal 3
      10oz tilapia
      2 cup broccoli

      Meal 4
      10oz chicken breast
      1 cup broccoli
      1/2 cup oats
      1 tbsp cinnamon

      Crazy 8's Shoulder/traps

      Seated military press 2ppsx10
      db lat raises 55x10
      HS shoulder press 3ppsx10
      cable high rows 120x10
      cable rev flies 40x10
      rev pec deck 220x10
      seated rear delt flies 55x10
      side/front delt raises (palms out 25x10)

      bb shrugs 3ppsx10
      behind the back bb shrugs 3ppsx10
      upright rows 1ppsx10

      Meal 5
      10oz chicken breast
      1/2 cup oats
      1 tbsp cinnamon
      1 cup broccoli

      Meal 6
      10oz tilapia
      2 cups asparagus
      1 tbsp pb

      Meal 7
      3 scoops whey
      2tbsp coconut oil

      Today

      Am cardio

      Meal 1
      12 egg whites, 6 yolks
      1/2 cup oats
      1/2 cup strawberries
      1 tbsp cinnamon

      Crazy 8's bi's/tri's

      close grip bench 2ppsx10
      db overhead ext 100x10
      skull crushers 1ppsx10
      db skull crushers 40x10
      rope ext 100x10
      over head rope ext 80x10
      rev grip cable ext 70x10
      dips bwx10

      incline db curls 45x10
      incline hammer curls (facing bench) 45x10
      bb curls 1ppsx10
      single arm preacher curl 50x10
      preacher curls 100x10
      cable curl 100x10
      front double bicep cable curls 50x10
      standing hammer curls 35x10

      meal 2
      10oz chicken breast
      1/2 cup oats
      1 tbsp cinnamon
      1 cup broccoli

      Meal 3 (cheat meal)
      double cheeseburger
      2 cups broccoli

      feeling fat and happy right now, might take a nap then gotta work on posing.

      Comment


      • #18
        Nice lat spread!

        Comment


        • #19
          9 days out!!!

          AM cardio

          Meal 1
          12 egg whites, 4 yolks
          4oz steak
          1/4 cup oats
          1 tbsp cinnamon

          posing 45 minutes

          Meal 2
          10oz chicken breast
          1/4 cup oats
          1 tbsp cinnamon
          2 cup broccoli

          Leg day, went light focused on pump

          squats 3x15 315
          leg press 8pps 2x20
          leg ext 200x12, dropset 150x12, dropset 120x12
          SLDL 225 3x15
          standing leg curls 100 2x20
          lying leg curls 170x12, dropset 150x12, dropset 120x12
          donkey press 3x stack x15

          Meal 3
          10oz chicken
          1/2 cup oatmeal
          1 tbsp cinnamon
          2 cup broccoli

          Meal 4
          10oz chicken breast
          1 cup broccoli
          1 tbsp pb

          Church

          Meal 5
          10oz chicken breast
          2 cup broccoli

          Meal 6
          10oz tilapia
          2 cups asparagus
          1 tbsp coconut oil

          posing 45 minutes

          tan

          Meal 7
          3 scoops whey
          2tbsp coconut oil

          Comment


          • #20
            Yesterday

            AM Cardio

            Meal 1
            12 egg whites, 6 yolks
            1/4 cup oats
            1 tbsp cinnamon
            1/2 cup berries

            Meal 2
            10 oz chicken breast
            2 cups broccoli
            2 fish oil caps

            Meal 3
            10oz chicken breast
            2 cup broccoli
            2 fish oil caps

            Meal 4
            10oz chicken
            1/4 cup oats
            1 tbsp cinnamon
            1/2 cup berries

            Chest Crazy 8's 3 rounds

            DB incline 120x10
            flat bench 120x10
            HS incline 3ppsx10
            HS flat bench 3ppsx10
            Pec Deck 240x10
            Incline db flies 60x10
            Cable Cross Overs 100x10
            Around The World Flies 35x10

            Seated Calf Raises 4ppsx15
            Donkey Press 400x15
            Standing 300x15

            Meal 5
            10oz tilapia
            1/2 cup oats
            1 tbsp cinnamon
            1/2 cup berries

            Taught BootCamp

            Meal 6
            10oz tilapia
            2 cups asparagus
            2 fish oil caps

            Meal 7
            10oz tilapia
            2 cups aparagus
            2 fish oils caps

            posing for 90 minutes

            BED....post up today in a bit.

            Comment


            • #21
              Lookin great man. I'm excited to see how it's all going to come together in a week or so

              Comment


              • #22
                Yesterday back day

                Yesterday I was 7 days out...hit back up. increased water to minimum of 2 gallons...

                AM cardio 30 minutes elliptical

                Meal 1
                12 egg whites, 2 yolks
                4oz steak
                1/4 cup oats
                1 tbsp cinnamon

                Meal 2
                10oz chicken breast
                1/4 cup oats
                1 cup broccoli

                Meal 3
                10oz chicken breast
                1 cup broccoli

                Back Workout

                DB Rows 120x10 3 sets
                3 Giant sets
                Close Grip Pull Ups bwx10
                rev grip lat pulls 240x10
                bb rows 275x10
                3 Giant sets
                HS iso High Rows 3ppsx10
                HS iso rows 3ppsx10
                straight arm pull downs 100x10
                3 Giant sets
                back ext bwx10
                hanging leg raises bwx15
                Russian twists x50

                Meal 4
                10 chicken
                1/2 cup oats
                1 tbsp cinnamon

                Meal 5
                10oz tilapai
                16 asparagus spears

                Meal 6
                10oz tilapia
                16 asparagus spears....

                today I have shoulders, allowed 100g carbs WOO! HOO!!

                Comment


                • #23
                  6 days out

                  AM cardio

                  Meal 1
                  12 egg whites, 2 yolks
                  4oz steak
                  4oz sweet potato

                  Meal 2
                  10oz chicken 4 oz sweet potato
                  1 cup broccoli

                  Shoulders...crazy 8 BABY!!!

                  3 rounds
                  Smith shoulder press 3ppsx10
                  DB lateral raises 55x10
                  HS shoulder press 3ppsx10
                  High cable rows 120x10
                  rear delt cable flies 30x10
                  rev pec deck 220x10
                  seated db rear delt raises 55x10
                  front delt db raises 55x10

                  traps 3 rounds
                  smith shrugs 3ppsx10
                  behind the back smith shrugs 3ppsx10
                  upright rows 1ppsx10

                  calves 3 rounds
                  standing 300x15
                  donkey press 400x15

                  Meal 3
                  10oz chicken
                  4oz sweet potato
                  1 cup broccoli

                  Now heading off to SAM's to do some grocery shopping....also got asked today to do a workout video/photo shoot from a Texas NPC promoter, so cross your fingers!!! Waiting to hear from him.

                  Comment


                  • #24
                    awesome, man! Did you get the video/photo shoot?

                    Comment


                    • #25
                      Sorry guys, I've been dead on my feet. Last week was my last run through the gym, now I'm just hitting a full upper body pump and out.

                      Diet\training looks like this Monday/Tuesday/Wednesday

                      AM cardio 30 minutes

                      Meal 1
                      12 egg whites, 2 yolks
                      4oz steak
                      2.5oz sweet potato

                      Meal 2
                      10oz chicken
                      2.5oz sweet potato
                      2 cups baby spinach

                      Gym:
                      incline db press 100x15x2
                      -superset-
                      incline db flyes 65x15x2
                      Cable crossovers 100x15x1
                      straight arm pull downs 100x15x2
                      -superset-
                      Close grip lat pulls 240x15x2
                      1 arm seated rows 3ppsx15x1
                      db side delt raises 45x15x2
                      -superset-
                      db front delt raises 45x15x2
                      reverse cable flyes 40x15x2
                      shrugs 3ppsx15x2
                      -superset-
                      behind the back shrugs 3ppsx15x2
                      preacher curls 100x15, dropset 80x15, dropset 60x15
                      rope ext 100x15, dropset 80x15, dropset 60x15

                      Donkey press 400x15x3
                      Standing calf raises 300x15x3

                      Meal 3
                      10oz chicken breast
                      2.5oz sweet potato
                      8 asparagus spears

                      Meal 4-6
                      10oz tilpaia
                      8 asparagus spears

                      2-3 gallons of water per day.....

                      posing as much as possible.....

                      Wed morning will send in pics and re-evaluate.

                      vascular as all hell, weight is sitting at 231 right now.

                      Got the photo shoot, meeting with him after the show and going from there.

                      Comment


                      • #26
                        No more cardio, begin my carb loading today...

                        Meal 1
                        12 egg whites, 2 yolks
                        4oz steak
                        8oz sweet potato
                        8 asparagus spears

                        Meal 2-3
                        10 oz chicken breast
                        8 asparagus spears
                        50g Karbolyn

                        Meal 4-6
                        10oz tilapia
                        8 asparagus spears
                        50g Karbolyn

                        2-3 gallons of water for the day

                        Will be hitting another full upper body session for a quick pump and focus on posing today.

                        Also spoke to the legendary Tom Platz himself on the phone earlier, really nice, down to earth guy.

                        Comment


                        • #27
                          Well, took 6th in Open Heavies....was a tough class and happy. Big thanks to Rage as it was our first show together, but we really learned how to dial me in. Next up is Texas State Championships in October and Temple Showdown a week later. Also good news, I spoke with some individuals and the steps will be made for me to become an NPC judge....which is what I have been pursuing. Also picked up a sponsor, just have to work out the details and working on a couple of others.

                          Comment


                          • #28
                            Congratulations, man!

                            Comment


                            • #29
                              New Split



                              DAY 1 Legs Sets Reps
                              Straight bar squats 4 10-12
                              Leg Press 4 10-12
                              Hack Squats 4 10-12
                              *90-120 sec rest. Power partials & triple drop on 4th set.
                              TRI-SETS
                              Leg Extensions 9-10
                              Rest 30 seconds
                              Machine Squats 9-10
                              Rest 30 seconds
                              Sissy Squats 9-10
                              Rest 35 seconds and repeat Tri-Set 2 more times. Go to failure!
                              Hams
                              Stiff-leg Barbell deadlifts 3 10-12
                              Lying Leg curls 3 10-12
                              Seated Leg curls 3 10-12
                              *90-120 sec rest.. Power Partials & triple drop on 3rd set.
                              Super Sets
                              Standing leg curls 9-10
                              Rest 30 Seconds
                              Stiff-leg Dumbell deadlifts 9-10
                              Rest 35 seconds and repeat Super Set 2 more times. Go to failure!

                              DAY 2 Chest Sets Reps
                              Incline Barbell press 4 10-12
                              Flat bench dumbbell press 4 10-12
                              Incline bench dumbbell flyes 4 10-12
                              *90-120 sec rest. Power partials & triple drop on 4th set of each exercise!
                              TRI-SETS
                              Hammer Strength Incline 9-10
                              Rest 30 seconds
                              Decline dumbbell flyes 9-10
                              Rest 30 seconds
                              Pec Dec flyes 9-10
                              Rest 35 seconds and repeat Tri-Set 2 more times. Go to failure!

                              DAY 3 Back Sets Reps
                              Lat pulldowns 4 10-12
                              Bent row (overhand grip) 4 10-12
                              Seated low cable rows (V-bar) 4 10-12
                              *Rest 90-120 seconds between sets
                              *increase weight by 30% on last set of each exercise & do power partials, then finish with triple drop set!!!
                              TRI-SETS Reps
                              Hammer Strength machine (Under hand grip) 9-10
                              Rest 30 seconds
                              V-Bar pulldowns to chest 9-10
                              Rest 30 seconds
                              Standing Stiff arm pull downs 9-10
                              Rest 35 seconds and repeat Tri-Set 2 more times go to failure!

                              DAY 4 Delts Sets Reps
                              Barbell Military Press 4 10-12
                              Dumbell lateral raises 4 10-12
                              Seated Dumbell Press 4 10-12
                              *90-120 sec rest. Power partials & triple drop on 4th set of each exercise!
                              TRI-SETS
                              Dumbell Front Raises 9-10
                              Rest 30 seconds
                              Rear Pec Dec Flyes 9-10
                              Rest 30 seconds
                              Dumbell lateral raises 9-10
                              Rest 35 seconds and repeat Tri-Set 2 more times. Go to failure!
                              Super Sets
                              Dumbell Shrugs 9-10
                              Rest 30 Seconds
                              Hammer or Machine shrugs 9-10
                              Rest 35 seconds and repeat Super Set 4 more times. Go to failure!

                              DAY 5 Arms Sets Reps
                              Standing Wide-grip curls (ez curl bar) 4 10-12
                              Seated Incline dumbell curls 4 10-12
                              Preacher bench curls (ez curl bar) 4 10-12
                              *90-120 sec rest. Power partials & triple drop on 4th set of each exercise!
                              TRI-SETS
                              Dumbell Hammer Curls 9-10
                              Rest 30 seconds
                              Reverse curls (st. bar) 9-10
                              Rest 30 seconds
                              Cable curls (st. bar) 9-10
                              Rest 35 seconds and repeat Tri-Set 2 more times. Go to failure!
                              Triceps
                              Close Grip Bench Press (elbows in) 4 10-12
                              Cable rope extensions 4 10-12
                              Seated overhead extensions (ez curl bar) 4 10-12
                              *90-120 sec rest. Power partials & triple drop on 4th set of each exercise!
                              TRI-SETS
                              Machine Dips 9-10
                              Rest 30 Seconds
                              Wide Pushdowns (st. bar) 9-10
                              Rest 30 seconds
                              Overhead Rope Extensions 9-10
                              Rest 35 seconds and repeat Tri-set 2 more times. Go to failure!

                              DAY 6 & Day 7 Calves/Abs & Focus Body-part
                              Calves Sets Reps
                              Standing calf raise 5 10-12
                              Leg Press calf extensions 5 10-12
                              *60 sec rest. Triple drop set on 5 set of each exercise.
                              Seated calf raise 2 10-12
                              Donkey calf raise 2 10-12
                              Abs
                              Rope Crunch 5 10-12
                              Hanging leg raises 5 10-12


                              *For weak or “focus” body-part, choose 3 exercises and do 4 regular sets on Day 6 or 7.
                              *Make sure you have 48 hrs of recovery before training it again.
                              The key on power partials is to go to failure, then hold the weight until your fibers reach melting point.
                              *STRETCH! In-between each exercise/set.
                              *After 2 weeks of this routine, do the order of exercises in reverse for the next 2 weeks

                              Comment


                              • #30
                                New Off Season Diet



                                Meal 1 Calories/Fat/Carbs/Pro
                                10 whole eggs 775/53g/5.5g/62.9g
                                2 cups dry oats 600/12g/108g/20g
                                1 tbsp pb 105/8g/3g/4g
                                TOTAL 1480/73g/116.5g/86.9g

                                Meal 2
                                MRP Shake + 1 scoop whey 734/8g/89g/76g


                                Meal 3
                                12oz chicken breast 304/4.6g/0g/69.9g
                                3 cups cooked brown rice 655/4.7g/137.5g/13.6g
                                1 cup broccoli 30/0g/4g/1g
                                1 tbsp olive oil 120/14g/0g/0g
                                TOTAL 1109/23.3g/141.5g/84.5g

                                Meal 4
                                12oz beef 558/20g/0g/87.8g
                                2 medium potaotes 322/.3g/73.4g/8.7g
                                1 cup broccoli 30/0g/4g/1g
                                TOTAL 910/20.3g/77.4g/97.5g

                                Meal 5
                                MRP shake + 1 scoop whey 734/8g/89g/76g

                                Meal 6
                                12oz chicken breast 304/4.6g/0g/69.9g
                                3 cups cooked brown rice 655/4.7g/137.5g/13.6g
                                1 cup broccoli 30/0g/4g/1g
                                1 tbsp olive oil 120/14g/0g/0g
                                TOTAL 1109/23.3g/141.5g/84.5g

                                Meal 7
                                12oz canned tuna 395/2.7g/0g/86.8g
                                2 medium potaotes 322/.3g/73.4g/8.7g
                                1 cup broccoli 30/0g/4g/1g
                                1 tbsp olive oil 120/14g/0g/0g
                                TOTAL 867/17g/77.4g/96.5g

                                Meal 8
                                MRP Shake + 1 scoop whey 734/8g/89g/76g

                                Daily TOTAL 7677/180.9g/821.3g/677.9g

                                May change a few things but this looks pretty close, trying to keep it clean but will have a cheat now and then and will adjust daily macros accordingly. Will begin this first week of November, have to run it by Rage of course first.

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