holy mega macros, batman!
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Big_D's comeback
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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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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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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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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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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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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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