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Old 03-12-2013, 04:36 PM   #1
SeventySeven
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Default The Weapon, always contructing a bigger, badder bang.

Bout time i started logging again, i am back to being healthy...going to have to walk into heavier loads. I have really fallen in love with Meadows training principals...so i incorporate that into the stuff Joe has me do.
As for food macros are
225p-300c-100f, 400 carbs on back and leg days.
Every 5th week i have 2 zero carb days and 5 days with carbs cut in half.
I am going to start concentrating on peri workout nutrition. first 6 weeks with food even spread out then 6 weeks with food based around training and see if there is a difference.
206lbs on the scale.

Food i eat regularly
Extra lean ground sirloin
Various cuts of steak
chicken
whole eggs and whites
Whey Protien
Milk
Jasmine rice
Sprouted grain bread
Peanut butter
Bananas
Cucumbers
ice cream sandwiches
cookies

Condiments/spices i use
organic honey mixed with franks buffalo sauce or red hot
Salsa
Tex Mex
Pepper
Honey Mustard on occasion

i am bulking till June and 8-12 week cut will follow. I know some of you want me to push for 220 BW but given ill step on stage at around 170-180 i feel this is too much, and i do carry a good bit of fat. hopefully ill hit 215 end bulk and drop to about 185 in the cut, then push back to 200 and reassess...all subject to change.
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Old 03-12-2013, 08:57 PM   #2
SeventySeven
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Join Date: Jul 2011
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Training Type: Powerbuilding
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SeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machine
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Back
Meadows row
warm up
1 platex15( 2 sets)
working
1 plate +25x12
1 plate+25x10
1 plate+25x9

Deadstop Dumbell Rows
ggoing to have to play around with these normal DB rows feel better to me
50x8
60x8
70x8
80x8

Pullover machine
Plate+25x10
plate+25x9
Plate+25x8

Lat Stretchers
80x12
110x12

DB shrugs with 3 second hold
50x10
60x10
70x8

Back extension
45x10 drop plate 10 more
25x12 drop plate 3 more
bwx15
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Old 03-13-2013, 07:08 PM   #3
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Old 03-13-2013, 07:19 PM   #4
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Good luck with increasing the size of your weapon.

(Giggedy).
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Old 03-16-2013, 08:10 PM   #5
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Quote:
Originally Posted by BendtheBar View Post
Seek and destroy.
Commecning
Quote:
Originally Posted by Fazc View Post
Good luck with increasing the size of your weapon.

(Giggedy).
LOL!
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Old 03-16-2013, 08:11 PM   #6
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SeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machine
Default

Chest and Shoulders
Incline DB press
warm up
30x10
35x10
40x10
working
60x8( 3 sets)

Incline Hammer
90x15
100x12
110x8( 2 sets)

DB twist press
30x10( 3 sets)

Partial lateral swings
40x30( 3 sets)

Red band Pull apart
3 sets pulling whole band till failure then half the band till failure
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Last edited by SeventySeven; 03-16-2013 at 08:14 PM.
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Old 03-16-2013, 10:51 PM   #7
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get it man
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Old 03-18-2013, 10:56 PM   #8
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Join Date: Jul 2011
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SeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machine
Default

Legs
Leg Curl
warm up
110x20( 2 sets)
130x15
150x12
170x8
130x10 drop 120x10 drop 110x10 up to 120 and 30 partials

DB RDL
60x10
80x10
100x10

Leg Press ( 3 second negatives)
warm up
6platesx20
8platesx15
10platesx10
working
12platesx10
12platesx10
12platesx12 puhed this to failure

Squats( hips are still bugging me stopping about a inch or two above parallel)
barx20
135x20
185x10( 3 sets)

sucks using baby weight but they felt pretty good very slow into the hole, power up hard and squeeze hard at the top.
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Old 03-18-2013, 11:07 PM   #9
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Yeah buddy!!!
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Old 03-19-2013, 07:28 AM   #10
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Keep smahing it!
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