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  • Page 20 of 26 FirstFirst ... 101819202122 ... LastLast
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    Thread: 30 solid pounds in 6 months

    1. #191
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      I didn't really sleep so went to the gym at 5:30am. I trained chest and quads and kept it a bit shorter than usual but still done plenty. Although I plan to train legs fairly soon so kept the quad training fairly basic. I started with a variety of db presses and kept the weight to a max of 30kg but done 5 sec negatives and holds at the bottom. Every working set I done was with the 30kg db's. Most times I press I push the weight to the limit so it's good (and wise) to have days like this at times. My workout looked like...

      Warm up with db's.
      Incline DB Chest Press... 4 warm up sets and 3 working sets with 15 deep breaths between each set.
      Flat DB Chest Press... 3 working sets with 15 deep breaths between each set.
      Decline DB Chest Press... 3 working sets with 15 deep breaths between each set.
      Standing Cable Crossovers.... 4 sets standing in the middle in the centre (head down and cables to my sides) and rotated with 4 sets standing in front so a more traditional cable fly with one foot in front of the other. 3 warm up sets and 1 working set for each.
      Chest Dips... 2 sets to failure.
      Machine Chest Press... 2 warm up sets and 1 working set of 11 reps.
      Leg Extensions supersetted with Walking Lunges with a 20kg bag on my shoulders. 2 sets of leg extensions (feet together and then apart) for 20 reps each then 1 set of walking lunges. I repeated this 7 times so 21 sets total and moved up in weight with the leg extensions each set until I finished on the full weight rack. Due to the pace I was failing the 40 rep leg extensions by the end and done some partial reps.
      Back and Leg Stretches.

      Everything is going great but I want to tighten up faster for my holiday. 2 main areas I am going wrong this week is having quite a lot of fruit syrup in water. It's gone so hot here and it tastes so good but it's all sugar. On top of that many of my cottage cheese meal macros are way off with only 20g protein and fairly high carbs (added fruit).

      As a result I will be swopping the syrup for lemon water (fresh lemons) and will stop having any fruit juice and whenever I have cottage cheese I will only be able to add low carb fruit such as blueberries, raspberries or chopped strawberries etc. I will also start having 1 scoop of synthepure with my cottage cheese meals to get the protein content up. The rest of my meals will be mainly meat with salad (berries added to the salad). So a very healthy but carb restricted diet for the next few weeks as I go on holiday in July. The majority of my carbs will be consumed around training in the form of HBCD's/Vitargo, rice, pasta and fruit such as pineapple or mandarins.
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    3. #192
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      I trained shoulders and arms the other night. I said to myself lots of lateral raises. So I done some clean and presses, heavy barbell upright rows, heavy standing db presses and ended with a variety of lateral raises. I must have done about 15 sets of lateral raises moving up in weight and very heavy with bent arms. Then I finished with approx 10 sets using ligher weight with my arms straight and to my sides. I used 15-7.5kg db's and really pushed it with 10 sec rest between sets. Arms were mainly machine preacher curls and machine dips. I finished with abs and back stretches.

      Yesterday was something very different and I recommend it to people if you want to mix it up. I picked 7 stations and performed 4 giant sets. I used 3 upper body, 3 lower body and 1 ab movement. As you rotate body parts you are not exhausting any given muscle but it's a big cardio workout too. I started with light weight and for each set moved up in weight until the 4th set I was pretty much lifting the full weight rack for everything. I used the following order mainly due to the location of the machines...

      1. Machine Chest Press
      2. Leg Extenions
      3. Machine Cable Back Rows
      4. Horizontal Leg Press
      5. Machine Lat Pulldowns
      6. Seated Leg Curls
      7. Machine Ab Crunches

      So 4 circuits of 7 sets with no rest between stations. I would rest for approx 2 mins between circuits. On the last set I was using the full weight rack for everything a part from leg curls (about 85%) and ab crunches (about 40%). Reps were 25-15 reps for everything and on the last set approx 15 reps.

      Afterwards I done more hamstrings and calves in the form of...

      Lying Leg Curls... about 8 sets and the last 4 to complete failure with partials.
      Calf Presses supersetted with calf raises... 4 sets of 40 rep calf presses with approx 20 reps for the raises.

      My calf strength has always been good but utilizing a lot of high reps has helped with my strength endurance. I can now do the full weight rack for 40 slow and controlled reps. Even half of the rack is a big struggle when using the rep speed I do. Sometimes I will go faster to change things up though.

      I may have a day off from the gym tonight. My body could probably do with the rest as I have been using higher volume recently. Although the above workout was much faster than my usual and I was done in less than an hour.

      I didn't use any slin before the above 2 workouts but still had my 3ml synthetine and 2ml syntheselen and felt great. I have also cut down my intra carbs to 50g HBCD's.
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    6. #193
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      I haven't updated for awhile but been very busy. I did travel to the UK and had about 5-6 days off from the gym. Although I have been training very hard since. I have changed so much in the last few weeks. Literally a totally different mindset and approach.

      My goal is to get ripped but in a healthy way. I am listening to my mind/body and going against the usual bodybuilding regime in many ways. I literally have about 4 meals per day and some of them are not big. I am drinking aminos between meals because my protein intake is low. I have been eating 1 meat meal at most per day and sometimes going days without any. My portion sizes 90% of the time are much smaller. My main whole food protein comes from greek yoghurt and cottage cheese. I realized those meals were too carb dominant so I changed the fruit sources to low calorie high antioxidant fruits such as blueberries, raspberries and blackberries etc.

      I like to have 3 weetabix with greek yoghurt and berries on top twice daily. I have cottage cheese with berries for 1 meal. I have eggs for another but no more 6 eggs I usually just have 3-4 with wholegrain toast. Sometimes I will have a small synthepure shake after eggs to boost the protein content. If I am not hungry I don't eat. In the past I would always eat just before bed as I am obviously sleeping for approx 8 hours. But now I may eat a few hours pre bed and if I don't feel like nothing else I won't have anything later on. Therefore, very regularly I stay fasted for 12 hours+ which never happened in the past. I know 12 hours is nothing for people who fast but it's not so much about fasting more that I am not worried about losing anything so I have to eat like in the past.

      My diet sounds like a disaster in many ways... high in dairy and wheat but I don't care and I am enjoying it. It suits me and my body so gonna carry in a similar manner. I forgot if I want to snack I usually have watermelon or perhaps a spoon of cashew butter. I tend to eliminate higher carbs from the nightime so will usually have cottage cheese or eggs and a spoon of cashew butter for my final meal. Although nothing is written in stone and I like to rotate things.

      I still have the same intra shake but for the last week it contains no carbs but still lots of aminos, creatine, glutamine, citrulline malate etc.

      I am going on holiday in a few hours so will get some good pics when away. When I get back I will be starting a slightly more muscle friendly regime in many ways. Basically the same but I will make sure I have at least 1 meat meal everyday and I will add in another egg meal. I will start syntherol in my arms and calves so they "pop" more as I get leaner. I will also start doing some cardio mainly for health reason but the boost in fat loss will be a bonus.

      Right now I must be about 20 pounds down and 3 inches less around the waist and feeling good. I will be back in a week and will update when I can. My hotel has a gym so I will be training everyday when away. I love going to hotels and trying out new gym's so always try to book one with a good gym
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    8. #194
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      I have just got back from my holiday. I trained most mornings in the hotel gym. Although my middle trap issues came back so I had 2 days off as a result. Diet was a buffet breakfast everyday and dinner at a resturant with lots of ice cream in between (2-3 servings everyday). The lighting was good in my hotel room so I had some pics taken one night after a buffet dinner so will post them later.

      Now I am back it will be full steam ahead starting in a few days. Everything will be the same as the above and I will add in more protein as I progress. I will start syntherol in my arms and calves in small amounts to add to fullness as I lose bodyfat. My diet is really different and I will post details on that as I go a long.

      I haven't used syntherol for a while but my calves are looking much better. They are not big but their shape has improved tahnks to past usage and training. In some pics they look crap but I guess that is a curse of my genetics and being 6ft 2 with long legs. All the abuse on the horizontal leg press over the last few months has helped things. Those 40 rep sets are really making a difference, albeit a slow one I train my calves nearly everyday I am in the gym and will carry that on. I also plan to start training abs with calves every gym day. I have starting doing vacuums as I need all the help I can get

      My hormones have been all over the place due to travelling but I will continue with 40mg test p, 40mg mast p, 40mg tren a and 50mg proviron per day.

      Here are some pics of Dubrovnik...











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    10. #195
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      GENOTEC LIST

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      Use code ELVIA1023 to get 5% off your next Synthetek Order.
      For a limited time only, if your order is $300 or greater, they throw in a product of YOUR choice absolutely FREE.

      www.Synthetek.com

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    12. #196
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      Some updated pics unpumped in my hotel room. Legs will never be big and it's a struggle at 6ft 2 but I am progressing...





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    14. #197
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      keep up the good work man

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    16. #198
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      Quote Originally Posted by korsaire View Post
      keep up the good work man
      Thank you
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    19. #199
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      You back from vacation now.That was a beautiful vacation you and your girl went on.

      Viking King

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    22. #200
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      I just saw this...lookin good Elvia!! Interested with the diet change, I wanna see u hit 20 to 30 lbs!!
      Going to dig back in thread an see what u running. Get at it Bro!!




      Delta5 is a fictious character and anything posted is for entertainment purposes only .

    23. ----
    24. 30 solid pounds in 6 months
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