Going for speed and strength

[Bullcrew]

This will kind of sum up what I've done so far and where I'm at..as well as where I'm headed...

I'm not after monster size, that was when I was young...

Goal
220lbs
BF 3 to 5% and 7% as a everyday
Run 5:40 mile
Get my 8mile plus runs below 7 min a mile
Get my hills, stairs and trail runs down to a flat 8
400lb bench
600 dead lift
Squat (undetermined had 4 broken backs so I need to play with it)

Current
215
Body fat ? No idea probably 7 to 9
Mile 6:12
8 mile plus runs 7:42
Hills and trails stairs etc 8:47
Bench 340
Dead lift 490

Started 265lbs a year ago....

I'll fill in diet and exercise in a bit..

.

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[Bullcrew]

Exercise
Hit gym lift heavy
Then run 3 to 4 miles hills and stairs

Usually HIIT training in morning followed by lifting then another hour of HIIT in evening.

The training yesterday was
Morning: 6:30am (kept it on light side was going to be a busy day)
Incline and flat press 100lb dumbells
225 decline bench
200lb cable squats to overhead press
100lb barbell curls

Then hiit training 8:15am
5,6,7,8,9,10,9,8,7,6,5 on the minute power cleans 115lbs (80 total)
200meter run 55lb bucket (run)
200 meter run 6' slosh pipe 45lbs (run)
200 meter farmer carry 100lbs (run)
200 meter deadman bag carry 75lbs (run)
100 star jumps
20 dragon pushups
20 butterfly sit ups

Evening 6:15 HIIT
5,6,7,8,9,10,9,8,7,6,5 95lb clean from floor to overhead press on the minute
200 meter body bag 75lb run
200 meter slosh pipe 45lbs run
200 meter farmers carry 110lbs
200 meter bucket carry 55lbs run
100 star jumps
36 dragon pushups
20 butterfly situps

[Bullcrew]

I do this schedule 3 times a week and mix up the weight lifting...the other days it's 1 class lift weights and run 3 to 6 miles

[Hatebreed]

Exercise
Hit gym lift heavy
Then run 3 to 4 miles hills and stairs

Usually HIIT training in morning followed by lifting then another hour of HIIT in evening.

The training yesterday was
Morning: 6:30am (kept it on light side was going to be a busy day)
Incline and flat press 100lb dumbells
225 decline bench
200lb cable squats to overhead press
100lb barbell curls

Then hiit training 8:15am
5,6,7,8,9,10,9,8,7,6,5 on the minute power cleans 115lbs (80 total)
200meter run 55lb bucket (run)
200 meter run 6' slosh pipe 45lbs (run)
200 meter farmer carry 100lbs (run)
200 meter deadman bag carry 75lbs (run)
100 star jumps
20 dragon pushups
20 butterfly sit ups

Evening 6:15 HIIT
5,6,7,8,9,10,9,8,7,6,5 95lb clean from floor to overhead press on the minute
200 meter body bag 75lb run
200 meter slosh pipe 45lbs run
200 meter farmers carry 110lbs
200 meter bucket carry 55lbs run
100 star jumps
36 dragon pushups
20 butterfly situps

Your a fucking machine brother.

[jrno1]

remind me never to piss you off!

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[JohnDoe]

You look great dude. Awesome transformation indeed. Inspiring me to hit that cardio and HIIT training more.

[Bullcrew]

Thank guys
The HIIT makes for good weight cut and amazing on cardio..helps with ME go harder and heavier lifts...I can grab my breath easier the heavier I go...
It's been a Journey and my success is due to a lot of commitment...

Today was a easier day....hit gym lifted heavy but consistent and then a HIIT class with Different routine...every Monday is weights and lifting with massive cardio same with wed.
Tue thurs is a lot of core and massive amount of body weight plus cardio, abs 10 min with weights, planks (3 min+) , running, 100 yard sprints and more...Saturdays is an obstacle course and weights ...so they mix it up bit you leave a pool of seat and have to keep your breath up to avoid panicking from not being able too breath enough...

[Bullcrew]

Today was easy day so far.
Hiit training this morning with 3 miles in as well as ropes, squats, rows....then tonight will be heavy lifting again. Tomorrow is back to 2xhiit and either lifting or a 5 mile hills and stairs run...

Either way it's going to be no less than. 1500 to 2000 calorie burn....tomorrow....

Time to eat......

I won't update unless something cool comes up or there a question....

Why? Well here's a multi choice.....lol
A: because my diet sucks! Alot of cheat meals....lol
B: because what I do is constant go go go no magic
C:I'm just not that interesting ....really I'm not, my wife will attest to that lol

[Robocop_9]

You're a beast man!
I need to get on your cardio plan. My desk job has made me lazy. Only good thing is 3 days off to hit 2 a days.



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[Bullcrew]

Well made a choice outside of the gym that should help with some gains...

Had sceptoplasty and turbinate surgery last Tuesday ..2 pain pills after surgery and went to sleep,
Haven't taken a norco since...
wed i walked 2 miles with a 70lb bag on my back on hills did a couple hundred pushups.

Thursday I resumed hiit training and progressively more since....ran a hiit class this morning and hiked 7 miles this afternoon...120 pushups and a ton of an rollers and core....

Next week i will start lifting heavy weights again...I am afraid of the pressure when I lift I can get a nosebleed without surgery when lifting....so a bit haste on that...

Surgeon uses a technique so no manpons in nose...a clot came out today and I was able to breath without my mouth being open....been 30 years or more since I could breath like that.
My sense of taste is incredible I can actually taste and smell what I'm eating....so fingers crossed I should be able to pick up time on my running now that I won't have to stop and force my nose open cause my throat closed from asthma and irritation.......

[Bullcrew]

Oh, and I was able to lay face down on pillow and my nose didn't get stuffed up the rest of the way. I was able to keep my mouth closed and breath through my nose only.....

It has been the better part of 30 years since I could breath right....9 broken noses...sceptum was crushed, collapsed and deviated...
I used to box, fight and motorcross...face has seen alot of sudden stops....


I know this sounds funny , everyone breathes through their noses...Well not all of us could and over that long you forgfet what it's like to really smell anything and taste stuff...

[Bullcrew]

Banged out 6 miles 1500 vertical on nasty rocky rutted terrain ...ankle breaker type terrain and steep up steep down then back again...

Not too bad not fastest but just had nose surgery a week and a half ago so contending with migraine and maxillary pressure...ontop of being sick...

Been lifting alot and training hiit since day after surgery....cardio is suffering...



.18773

[Bullcrew]

Up 4 lbs in 3 weeks with surgery in there and the flu....still managed a pretty decent lean gain...
PROBLEM: my cardio went to squat and I really didn't take any time off working out even after surgery in was lifting 2 days later pretty heavy and doin Mild hiit training the day after...

Any ideas let me know....possible items, too high ana (40mg) , dehydration, some stuff happened and carrying alot of stress....

Well went to to 223 and then cut back a smidge at 219 now....need to go up to 228 next then cut back and see....
1885518856yu

[Bullcrew]

No I find myself wanting to just say screw it and get big....lol I won't but man i feel small....
Funny how that works......

[Bullcrew]

So here's today's diet...as far as numbers..no junk no processed anything...no sugar.
4463 calories im shooting for 230lbs now and 6% bf...need to grow...more power is needed for the evolved competitive direction...
20213

[Bullcrew]

225 now , getting to the 230 mark while maintaing low body fat is a pain in the ass. Was a bitch to get here bit feel clean, fast and still running and doing Spin Everyday on top of hiit training and lifting...

20894

[Bullcrew]

So knocked out same run as above but in 11:20 a mile....then spin class and then weights for an hour heavy....
Yesterday was 3.4 mile trail run, spin and lifted heavy for an hour or so..typical day and averaging 3500 to 4200 calories a day....21197

[RockDawg]

I’m tired just reading this. My God man you’re a beast!!! Think I’ll step my cardio up this week

[Bullcrew]

Finally got 1103 lbs on sled...and trapped veins on trap... haha bad joke.25560

[Bullcrew]

Been kind of slow lately pulled my right Calf muscle and ripped 2 secondary tendoins....
Havent stopped yet just take it a bit easier or ignore it a bit.

Monday: Ran 8 miles did a competition for strength at gym hiit crossfit...
Tuesday: hiit training, spin class lifted weights
Wed: hiit training 5am, ran 6miles, spin at night lifted weights
Thursday: 5am hiit training, lifted, spin, lifted late and spin again
Friday: spin and mild lifting it's a day off.
Regular week along with work I between early morning workout and evening workout...

Saturday: hiit class, lift heavy run 8 miles.

[Bullcrew]

Now mind you this is only a few weeks apart and I'm running a very lean build....speed power and yes some size are my goals....theres 4 almost 5 lbs of difference and not any real water weight gain....if I were eating like a horse it would be alot different bulk guaranteed. I am trying to asses if I do a maintenance calorie diet clean i can gain a bit quicker....

So no flaming me on my diet lol...I am aware and doing ro play with it...I have time between competitions especially with injury...so I can see how big and fast I can get....

That's because of the guys on here lol....I was fine being me till I saw alot of the guys on here and the size envy kicked in lol.

28492

[Bullcrew]

Got lots of vascularity as well, I'm normally veiny but a little more now.

28506

[Bullcrew]

Update:
Calories are around 3500+ cardio is solid for slower multi mile runs.
I've gained in shoulders, chest and quads which are my main areas that I go to.....quads have gotten pretty solid and defined....

Pulled 445 in squat a few times the other day aside of not bringing my belt and back hurting it was actually easy....workouts are no joke , pumps are good and I can continue constantly with super fast recovery...

Been doing 2 1 hour hiit training, 1 1hr cycle, 2 hours lifting about daily...averaging 4300 calories burned a day so thank god for the gear and gains even in deficit....which is amazing ...


Heres the ticket..I have lost my abs being ripped I assume it's some water weight....I started 25mg ed aromasin and I'll drop it back if I go low....

Heres what I'm on....700 test weekly, 500 deca weekly, 50mg winstrol daily, aromasin 25mg ed...I am getting some n2guard to go along...

I started to get sensative nipples, had some anxiety, had some odd schlong issues but nothing major.. so that's were the aromasin came in....

My lifting is up, my recovery is solid and fast, my pumps are big...

Tonight I ran 3 miles at a 8:06 pace so not my fastest I'm usually 7:12 , but i did rip a calf muscle and some secondary tendoins in my right calf 3 months ago and it ripped more due to not stopping my constant push.......

[Bullcrew]

Heres an idea of macros and where I'm coming in at.
And a heart rate from my run the other day, granted it was only 3 miles my cardio is off due to lack of running as much with injury.. I put the pedal to the metal yesterday considering cramping and pain....FELT GREAT TO RUN.....man I needed that I was getting bitchy

191 average and 211 max

28508

[Bullcrew]

So my anavar has me almost crippled pump wise in calfs at mile 2...lol 40mg daily but I run through it and it seems to hold at a equal pressure...between discomfort and stiff lol....but I can and do run past it and keep going......actually seems to get better by mile 3 or 4 and coast after that...

[born]

Got lots of vascularity as well, I'm normally veiny but a little more now.

28506

Damn you are on your way man

[Bullcrew]

Damn you are on your way man

Thanks man, you know I respect you and your input.....I am glad....you have been badass....

I cant get lost some bring GPS I bring my own road atlas....lol

I want 230 ripped 5% and fast at distance (lmao didnt we go over this with 220lbs lol now its 230...lol next ill be fuck it and headed right to 240+ cut)

[born]

I cant get lost some bring GPS I bring my own road atlas....lol

I want 230 ripped 5% and fast at distance

Thats incredible and you will achieve it!