musclekitchen Posted October 8, 2014 Report Share Posted October 8, 2014 G'DAY guys i'll throw down a few stats then to begin with height-184cmweight -97kg (218lbs)years training- 7 (note very broken up from things like being away with army,serious injury,OE, etc.) Attached image is roughly 2 weeks ago i had been keeping my calories very low for the last 3 months around 2100-2600 a day with the odd large cheat day. i have upped my calories significantly over the last 10 days from fat (not counting calories) eating alot more whole eggs,bacon chicken thighs etc and i am now sitting at 97 from 95 in the picture (slightly softer in midsection). starting on the 10th of October 14 ill be back to counting calories looking to add roughly .3-5kgs a week using recommendation from Ben Pakulskis mi40x which has my calories sitting at 4000 calories if i start to add fat to quickly i will adjust though. Training - Following Bpaks mi40x real change for me previously using Christian Thibaudeaus 20 minute muscle builder for 8 weeks but was also biking about 40-50km a day( my car got wiped out and didn't have insurance not by my own choice haha) Quote Link to comment Share on other sites More sharing options...
Spacebound Posted October 8, 2014 Report Share Posted October 8, 2014 Thick. Solid. Tight. Will be interesting to see where this bulk leads, keep us updated. Quote Link to comment Share on other sites More sharing options...
Wolffenbuttel Posted October 8, 2014 Report Share Posted October 8, 2014 Welcome aboard man.I've not seen Mi40x but I was under the impression that it was designed as a second phase to the original Mi40? Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 9, 2014 Author Report Share Posted October 9, 2014 Cheers guys. Welcome aboard man.I've not seen Mi40x but I was under the impression that it was designed as a second phase to the original Mi40?yes and no dosen't have to be a follow up,as he includes a week of primer workouts and full video libary for exercises. Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 9, 2014 Author Report Share Posted October 9, 2014 9/10/14 Chest/front delt/Biceps Incline BB Bench Press (shoulder-width-grip) 4x10 4-0-1-0 40 sec rest B Incline BB Bench Press (4" wider than shoulder width) 4x10 + NOS(last set) 4-1-1-0 40 secs C Flat DB Flys 4 x15 + NOS(last set) 4-1-1-0 40 sec rest D1 Cable Crossovers 3x15 4-1-1-0 D2 Plyo Push Up 3 x21 4-0-1-0 D3 Plate “Bus Driver” Front Raises 3x12 4-0-1-0 40 secs E1 One-Arm Standing Dumbbell Curls 4x12 4-0-1-1E2 Prone 45º Barbell Spider Curls (elbows in) 4 8 + NOS(last set) 4-0-1-0 40 sec res Alot of strange looks today since i was strugling with just the bar on my last set of inclines haha defenitly takes some getting used to using Bpaks style of training. Definitly a bit healthier on the joints though since your really focusing on the squeeze and muscle rather than just moving the weight. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted October 9, 2014 Report Share Posted October 9, 2014 You look a lot lighter than 97kg.. Massive wheels perhaps? Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 9, 2014 Report Share Posted October 9, 2014 I was gonna say the same thing as jimmybro1, seem small for 97 especially in that condition Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 9, 2014 Author Report Share Posted October 9, 2014 You look a lot lighter than 97kg.. Massive wheels perhaps? Yea its always annoyed me how heavy i am for my size i think i have heavy ass bones haha, although i carry alot more weight in my posterior chain big hams compared to quads and my lats and erector spinae grow alot faster than other body parts. that makes up alot of my weight will chuck up some back pics to. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 9, 2014 Report Share Posted October 9, 2014 Lean as! Alot of strange looks today since i was strugling with just the bar on my last set of inclinesI hear ya. That slow push up is a killer. Virtually every time I do half-speed reps someone rushes over and tries to lift the bar off me. I have to reassure them that I'm not about to drop it on myself, and it's meant to be done this way. Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 9, 2014 Author Report Share Posted October 9, 2014 9/10/14 Totalspro 343fat 125carbs 260total 3537no carbs pre training all from postworkout shake and 2 meals after training. I seem to perform alot better with no carbs pre, only use them if i feel like getting a big pump before wearing a stringer and walking through the mall carrying invisible kayaks under my arms haha Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 10, 2014 Author Report Share Posted October 10, 2014 10/10/14 Back/rear delts/tricepsSeated Cable Row (shoulder-width grip, bar to sternum) 4 x10 4-0-1-2 40 secs restBent Barbell Rows (outward intention) 6x 14,10,7 7,10,14 4-0-1-0 40 secs restReverse Grip (Assisted) Pull Ups 4 x10 + NOS(last set) 4-0-1-0 40 secs Supine 60º Incline Cable Pulldowns 4x 10 4-0-1-0 40 secs rest E1 Bent Over Dumbbell Lateral Raises 4 10 + NOS(last set) 4-0-1-0E2 Bent Over Cable Lateral Raises 4 10 + NOS(last set) 4-0-1-0 40 secs F1 Double-Rope Pressdowns with elbows behind 3 15 2 secisometric 4-0-1-2F2 overhead cable tricep extensions 3x 7 4-0-1-0 40 secsAwesome pump in my rear delts! Im really struglinng with my grip/forearms fatiguing so far but it is only day 2. But im definitly noticing the time under tension is killer on the old hands as one would expect. Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 10, 2014 Author Report Share Posted October 10, 2014 10/10/14Pro 430Fat 142Carb 2904158 calories (So high as i worked till 3am so i had i another meal before bed on these days ijust eat slightly less the next day) Quote Link to comment Share on other sites More sharing options...
Spacebound Posted October 10, 2014 Report Share Posted October 10, 2014 That's an insane amount of protein Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 10, 2014 Author Report Share Posted October 10, 2014 That's an insane amount of proteinYea not ideal but in the nutrition plan bpak lays out, he has protein set at 378g a day though alot higher than i usually go. Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 11, 2014 Author Report Share Posted October 11, 2014 Leg Extensions 4x 7 4-0-1-(5-7) 40 secs One-Leg Leg Press - feet high 3x 21 4-0-1-0 40 secs Barbell Back Squats 4x 21,14,10, 21 4-0-1-0 40 secs Leg Press (feet low) 4x 10 + NOS(last set) 4-0-1-0 80 secs Seated Leg Curls 1x 21 4-0-1-0 hiit on bike 4x20 sec 2mins steady. Dosent look like much but this killed me. i dropped 2 sets of hamstring curls at the end as im trying to bring my quads and stop my hamstrings from taking over during compound lifts. I've also brought my stance in to shoulder width on the back squat my depth isnt as great but feels alot better and dosnet hit the glutes so hard. Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 11, 2014 Author Report Share Posted October 11, 2014 Pro 340Fat 150Carb 2723806 calories probably palecbo but i have starting adding 7-10gs of barley/wheat grass powder with my post workout shake and meal and i feel like im alot less sore the next day. Doing this for the supposed alkalising effect from the greens mix. Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 12, 2014 Author Report Share Posted October 12, 2014 A1 Barbell Preacher Curls 4x 7 5 secisometric 4-0-1-5A2 Incline Dumbbell Curls 4 x7 + NOS-X(last set) 4-0-1-0 40 secs B -One-Arm High Cable Curls 4 x15 4-0-1-0 0 (40 afterfinal set) C- Incline Dumbbell Press 4 x12 4-0-1-0 40 secs D Machine Chest Press (any) 4x 12 7 sececcentric 7-1-1-1 40 secs E1- Prone 75º Incline Dumbbell Lateral Raises 3x 12 4-0-1-0E2- Bent-Over Cable Lateral Raises(right across body, elbows locked) 3 x12 2-1-1-1E3- Standing Cable Lateral Raises(straight-arms, no movement at elbow) 3 x12 4-0-1-0 40 secs Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 12, 2014 Author Report Share Posted October 12, 2014 pro 370fat 99carbs 310 Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 13, 2014 Author Report Share Posted October 13, 2014 OH cable extension 7 x7 4-0-1-0 80 secsstraight bar cable press down 3x 8 + NOS (3xdrop sets)(ALL sets) 4-0-1-0 40 secs Bench Tricep Dips 3 8 + NOS(ALL sets) 4-0-1-0 40 secs E1 Wide-Grip Pull-Ups 4 10 2 secstretch 4-2-1-0E2 Reverse-Grip Pulldowns 3x14 felt weak as a wee cat today, havnt slept proply last 3 nights and it was very noticable with my pump and strength.I was also meant to dealift today but I was at a new gym and the floor was on a stupid angle so wasnt worth it. Quote Link to comment Share on other sites More sharing options...
Wolffenbuttel Posted October 13, 2014 Report Share Posted October 13, 2014 How are you finding the "intentions" man? They seem pretty sweetdoes the "x" program use the quadruple dropsets aswell? Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 15, 2014 Author Report Share Posted October 15, 2014 How are you finding the "intentions" man? They seem pretty sweetdoes the "x" program use the quadruple dropsets aswell?yea later on in the program. 'NOS' is thriple drop sets.decieded to re do the first week of the program as i wasnt able to give it 100% as my grip was really struggling with the time under tension. Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 15, 2014 Author Report Share Posted October 15, 2014 Incline BB Bench Press (shoulder-width-grip) 4x10 4-0-1-0 40 sec rest Incline BB Bench Press (4" wider than shoulder width) 4x10 + NOS(last set) 4-1-1-0 40 secs Flat DB Flys 4 x15 + NOS(last set) 4-1-1-0 40 sec rest D1 Cable Crossovers 3x15 4-1-1-0 D2 Plyo Push Up 3 x21 4-0-1-0 D3 Plate “Bus Driver” Front Raises 3x12 4-0-1-0 40 secs 5x20 BB curl 3x12-15 Machine preacher curl Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 16, 2014 Report Share Posted October 16, 2014 I was at a new gym and the floor was on a stupid angleEh? How does that work?! Was this in someone's basement? Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 16, 2014 Author Report Share Posted October 16, 2014 I was at a new gym and the floor was on a stupid angleEh? How does that work?! Was this in someone's basement?At a ymca just went it for a casual, The only place to deadlift was in the squat rack and its on those old rubber matts and they were far from even also looked like no one had squatted in it in atleast 12 years haha.Seated Cable Row (shoulder-width grip, bar to sternum) 4 x10 4-0-1-2 40 secs restBent Barbell Rows (outward intention) 6x 14,10,7 7,10,14 4-0-1-0 40 secs restReverse Grip (Assisted) Pull Ups 4 x10 + NOS (last set) 4-0-1-0 40 secs Supine 60º Incline Cable Pulldowns 4x 10 4-0-1-0 40 secs rest Bent Over Dumbbell Lateral Raises 4 10 + NOS(last set) 4-0-1-0mahine reverse fly 4 x10 + NOS(last set) 4-0-1-0 40 secs F1 Double-Rope Pressdowns with elbows behind 3 15 2 secisometric 4-0-1-2F2 overhead cable tricep extensions 3x 7 4-0-1-0 40 secsReally happy i decided to repeat this week feeling my form is alot better and my forearm endurance has improved slightly. Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 17, 2014 Author Report Share Posted October 17, 2014 Leg Extensions 4x 7 4-0-1-(5-7) 40 secs One-Leg Leg Press - feet high 3x 21 4-0-1-0 40 secs Barbell Back Squats 4x 21,14,10, 21 4-0-1-0 40 secs rest Leg Press (feet low) 4x 10 + NOS(last set) 4-0-1-0 80 secs Seated Leg Curls 3x 21 4-0-1-0 lying leg curl 4x7 4-0-1-2 killer session still cracks me up some of the looks im geting for the wait im using just gotta laugh though. Has any one here trainined at any of the city fitnesses is wellington just asking as i may have to move there next year and my contract goes till half way through next year. Quote Link to comment Share on other sites More sharing options...
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