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yes yes yes, I've been waiting for this.
Story in a nutshell: This year has been pretty bad/wasted. Back problems, serious breakup, school, moving home for more and harder school, and losing workout partners repeatedly for various reasons.Regardless, I'm 230 or so lbs right now @ who cares %, can't see abs. Going to be culking.
Plan is basically a stab at DC protocol. The split worked for me when I was at my largest. Expect to see horribly low numbers for a while and no floor deadlifts or ATG squats thanks to my hamstrings and short arms.
Exercise Choices (subject to change):
Chest: Incline Smith, Hammer Strength Incline, Barbell Incline
Shoulders: Seated BB Press, HS Shoulder Press, Smith Shoulder Press
Triceps: Smith Reverse Grip, Smith Close Grip, Barbell Rack Lockouts
Back Width: Pulldowns to Front, BTN Pulldowns, Hammer Grip Pulldowns
Back Thickness: HS High Row, HS Low Row, Rack DeadliftBiceps: Preacher Curls, Barbell Curls, Hammer Strength Curl
Forearms: DB Hammer Curls, Reverse Grip Preacher, Zottman Curls
Calves: Smith Calf Raises, Seated Calf Machine, Hack Squat Calves?
Hams: RDL, Glute/Ham Raise, Sumo Press or Lying Leg Curl (havent decided)
Quads: Back Squat, Hack Squat, LP or Smith Squat (havent decided).A1 monday
HS Incline: 2plates/side x 20RP
Seated BB Press: 115x9RP (wtf?? shoulders were killing me after, too, hurt my RG)
Smith RGBP: "205"x18RP
Rack Chins (canned): Sucked
HS High Row : 2plates/side x 22RPB1 was wed
Preacher Curls: bar+25's x ???RP (it was close to 20 i think, notebook is in car)
Hammer Curls: Also forgot
Skipped Calves cause 9999 douches on the smith and its calves
Hamstrings: RDLs: 275x6
Quads: Got on our leg press, and was scared because the back pad rounds.A2 was yesterday:
Smith Incline: "185" x forgot
HS Shoulders: Plate and a Quarter per side x 20ish i think???
Smith CGBP: 2 plates/side x ??? i think?
Back Width: BTN Pulldowns, 135x23RP i think
Back Thickness: Low Rows, 3 plates/side x 7 each arm
been doing cardio a few times week this week, not fasted yet, (will start that in 2 weeks prolly)
I think im going to start the palumbo diet tomorrow and see what happens to just get down to 12% then stay in that ballpark until im 300lbs
yes yes yes, I've been waiting for this.
Lesson learned #1: tuna burgers without carbs suck.Lesson learned #2: ribeye is the only steak I'll eat
Lesson learned #3: HT doesnt know shit about matrix algebra
A ribeye sounds great. I just had sushi
Quote, originally posted by Jeremy D. Swain » A ribeye sounds great. I just had sushi if i ate enough sushi to be full I'd have to file for bankruptcy.
I can put that stuff down like crazy.
haha I know what you mean.
so I usually fill up at the house before we go out for sushi.
nice your back, was wondering where you were at.
Just went to the grocery store and bought beef, chicken, bread, tortillas, honey, oats, etc.
I need to go to the store, after sitting around the house all day, I'm completely out of food.
Ok got up at 6AM (after 4 hours of sleep thanks to my niece)Fasted cadio 30 mins
Breakfast: 1/4lb beef, 6 eggs, 1 serving oats, 1tbsp honey
packed my cooler:
1/2lb beef on wheat bread, little bit of ketchup.
1/2 of a subway prime rib with 2x meat lol
shake - OJ and 2 scoops.
Did it take you a little while to understand dc's method ? When i first read it i was thinking "wtf is this guy talking about?"
Quote, originally posted by d4k10wn » Lesson learned #1: tuna burgers without carbs suck. Lesson learned #2: ribeye is the only steak I'll eat
Lesson learned #3: HT doesnt know shit about matrix algebra
why ?
Quote, originally posted by DeeeeJaaaay » Did it take you a little while to understand dc's method ? When i first read it i was thinking "wtf is this guy talking about?" nah i never did the whole volume thing lol. shit makes perfect sense to me.
i also like westside barbell so exercise rotation is cool.
Quote, originally posted by B!RDMAN jr. » why ?
ate a lot of it on vacation and now everything else tastes like tumors
Quote, originally posted by d4k10wn » nah i never did the whole volume thing lol. shit makes perfect sense to me.
i also like westside barbell so exercise rotation is cool.
ate a lot of it on vacation and now everything else tastes like tumorsso ribeye is good?
Quote, originally posted by B!RDMAN jr. » so ribeye is good?
its very fatty
i mean i wouldnt eat it as a staple in my diet for bb'ing no lol.unless i was on a keto diet
Quote, originally posted by d4k10wn »
its very fatty
i mean i wouldnt eat it as a staple in my diet for bb'ing no lol.unless i was on a keto diet
okay nvm lol
whats a good steak thats not fatty?
Quote, originally posted by B!RDMAN jr. » okay nvm lol
whats a good steak thats not fatty?
filet, porterhouse, Tbone, nystrip, sirloin (top round)
are less fatty. filet is very lean.
up at 5:30AM for fasted cardio - 30 min6 eggs 1/4lb beef and some oats and honey when i get home.
6 eggs with yolk?Ali
Quote, originally posted by PrinceAli132 » 6 eggs with yolk? Ali
yes
yolks all day err day
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