Big, Buff and Fit. Sound good?

[soundsgood]

Ive found heavy deadlifts just made my traps grow like weeds....could be just in my case.. anyway.. point Im getting to is.. if you have deadlifts on back day perhaps you could leave out shrugs.. or replace it with upright rows which hit your medial head quite well?

Yeah my traps are somewhat lagging behind I feel Varven, plus I love barbell shrugs too! So I think they will stay for the time being. I am looking to get rid of the machine shoulder press, so I will replace them with the upright rows next week. Cheers for the suggestion

[Varven]

You came off a low carb diet right?

so water gain will be massive.... I suspect your actual body fat gain will be very negligble and lean body mass gain will be reasonable...

anyway.. awesome work on Squats... you've got some serious leg strenght there... !!!!!!

Try the d.c. method on calves... its the only thing that has ever worked on my calves which are extremely stubborn...

5 second negative from the top to the fully stretched position at the bottom... once at the bottom, count to 10, and then explode back up again...

[soundsgood]

Yeah came off the low carb diet, you are right, for an 8kg gain It looks like Ive only increased Bodyfat a little bit. The Creatine has added alot of water retention. My quads have got back up to their normal shorts busting size :oops:

Ive maxed the stack on the calf raise so Ill give that DC style a go. Im actually thinking I might change to Dog Crapp training full time. Hows your's been going bro?

[Small]

Jumped on the scales..... 97.0kg. Thats an 8kg gain in 2 weeks. :shock: Keep this up and Ill be like 300kg next xmas :grin:

:pfft: :pfft: hahaha

[soundsgood]

TUES 30 DEC - BACK / TRICEPS

DEADLIFTS

20 x 20kg

15 x 60kg

12 x 100kg

10 x 140kg

6 x 185kg NEW PB

5 x 185kg

SEATED CABLE ROW

12 x 54kg

10 x 102kg

10 x 102kg

10 x 102kg NEW PB

WIDEGRIP LAT PULLDOWN

12 x 120lb

8 x 180lb

8 x 180lb

8 x 180lb

PRONE DB FLIES

12 x 17.5kg

12 x 17.5kg

TRICEP DIPS

12 @ BW

12 @ BW + 20kg

10 @ BW + 20kg

CABLE PULLDOWNS W ROPE

12 x 54kg

12 x 84kg

12 x 84kg

12 x 84kg NEW PB

DUMBBELL SKULLCRUSHERS

12 x 15kg

12 x 15kg

12 x 15kg

DIET

MEAL 1: Double Protein Shake / Nectarine / Peach / cup rolled oats / 4 slices vogels w peanut butter

MEAL 2: Apple / Orange

MEAL 3: 12 egg omelete w fried ham / 4 slices vogels

MEAL 4: Protein Bar

MEAL 5: Double Protein Shake / banana / cup rolled oats

MEAL 6: Whole Chicken from Nando's w salad & veges

MEAL 7: Can of Spaghetti / Double Protein Shake

Weighed myself again today and I was 97.8kg

I was like WTF??? 800g overnight. Perhaps its the lack on cardio, but as you can see with the PB's every workout, Im not too worried :grin:

I start on a cycle on Gaspari's new Halodrol tomorrow. Sounds like the business, hopefully will give me a decent boost. Will be stacking it with Cellmass, and eventually Plasmajet so look out PB's!

I think its important to set goals. I intend to compete at the CNI's end of September 09. That means I will have to start cutting end of June. So my goal is to hit 110kg by say June 20. That gives me 6 months to gain 12kg. hmmm 2kg per month, definately acheivable! Id like to be doing these kinda weights too

BENCH - 4 x 150kg

SQUAT - 4 x 220kg

DEADS - 4 x 240kg

dont forget Im all natural

So I guess we will see how we go :grin:

[runveerun]

Scales lie!! I vary 3kg over the course of a day. Nice gains though!! :grin:

I'm impressed with your eating!! Fantabulous!

[soundsgood]

Weigh myself same time every day, just before workout and straight ermmhem after toilet :oops:

but your right vee there is a bit of a variance, and it was on the right side today!

and yeah eating heaps can be a bit of a chore, helps when you can actually eat food you enjoy

[runveerun]

Weigh myself same time every day, just before workout and straight ermmhem after toilet :oops:

but your right vee there is a bit of a variance, and it was on the right side today!

and yeah eating heaps can be a bit of a chore, helps when you can actually eat food you enjoy

I bet it's a welcome relief eating different food after your commitment to chop chop chicken and brown rice for so long! I am GAGGING on tuna at the mo I have to find some sort of alternative!! Well done on your PB's BTW! :clap:

I think there's gonna be alot more of those from you in the near future by the looks of it!!

[Varven]

Yeah came off the low carb diet, you are right, for an 8kg gain It looks like Ive only increased Bodyfat a little bit. The Creatine has added alot of water retention. My quads have got back up to their normal shorts busting size :oops:

Ive maxed the stack on the calf raise so Ill give that DC style a go. Im actually thinking I might change to Dog Crapp training full time. Hows your's been going bro?

D.C. is great.

Less time in the gym, which works wonders for my recovery and leaves me with time for other things like preparing food.

Continuous progression in the weights I am using = so obviously strenght gain, despite being on a cutting diet. Wish I was on a bulking diet, I would really blast it.

Even if you do not do t he d.c. routine, their eating patterns and stretching can be added to any programme and you would see results I am certain...

[Varven]

Hey bro some copy paste from the D.C. stuff for calf work .. .only cause you're such a hard case who has maxed out the stack

Calves: I wasnt ever going to put this on the net because its very hard to describe and I usually only used it with people in person (and i would say about 4-5 trainees online)....but what the hell....lets try it.

You got weak calves....they suck....you know it, your girlfriend knows it, Jill Pettengill that hot blonde in high school you had the fever for knew it, and your lifting partner that you blow away in spades on all bodyparts except calves knows it (thats why he wears shorts 24/7 around you.)

Hmmmmmm lets think it out.....who has good calves?

a) genetically gifted people who have no idea where they came from, never had to bust their ass for them but love to give calf training advice to everyone who will listen....even though it wont do jack crap for you.

b) fat people (almost universally) and I surmise you would too if you had to one leg calf raise a great deal of bodyweight all the time when walking (remember this concept for below though)

c) geeks - guys who walk up on their toes since kindergarten, yes they look a little light in their loafers and like they just came from a starring role in Peter Pan but no doubt.....those geeky toewalkers got some gastrocs and soleus's to be proud of. (remember this concept for below though also)

So what does the above (a b c) do for you?

Dante wants you to do cardio on your days off training correct? You have to do it anyway AND YOUR CALVES SUCK! Hmmmmm....

So Im going to show you a way to get those babies up bigtime and kill 2 birds with one stone.

****Please be very hydrated and take some Taurine before you do this ok---there is a very good chance you will cramp if you dont (Trust me on this as someone who has been doing this for years.....learn this lesson from someone its happened to...me...taurine + water especially if you are using creatine)

Allright you now do your cardio like this if you have suckass calves ok

We are going to start out so you dont kill yourself

Incline at 15 (yes the highest it will go), MPH at 3.0......I want semi-long strides and a slightly concious effort to push with your big toe during these long strides ok......and here is the key below--this is what must be done and the problem of why i never have described this on the net (and i still dont know if you guys are going to get it)

Lean forward so you are leaning over the (push button display board)...in fact you know what i would like you to do if possible so you are positioned just right? Bring your arms up on the display board and i want them straight out in front of you all the way to the crook of the elbow hanging off the top of the display board ok?

Grasp your thumb with your other hand if you have to...whatever feels right.

So stand up straight from the computer right now--and then put your arms straight out in front of you----see the crook of your elbow (where bicep and forearm meet)----that is going to be where the top of the treadmill display board is--at that crook--you probably are going to have to put a towel up there because you are going to be huffing and puffing and sweating. To accomplish that you are going to have to lean forward a little bit but i dont want you resting totally on the display board--i just want to put you in a mechanical position for your calves on the highest incline using one calf at a time ("oh dante i see what you are doing you freaking **&%$&^ slavedriver!")

So we are in position now....ready?

6 minutes at 15 incline and 3.0mph

4 minutes at 15 incline and 2.5mph

3 minutes at 15 incline and 2.0mph

2 minutes at 15 incline and 1.5mph

and you might think those slower mph is going to make it much much easier---oh it is on your breathing but not on your calves.

So 15 minutes is what you will start out with and lets see who has balls or not....and then with time you could work your way up to whatever you wanted to do....but remember your going to be expending alot of energy in this 15 minutes so i would never be doing 45 minutes cardio like this.

i honestly think you could get great benefit sticking at 20 minutes with this and do a

10 minutes / 15 / 3.5mph

5 minutes / 15 / 2.5 mph

5 minutes / 15 / 1.5mph

or if absolutely topped out (and i dont think this is neccessary but for someone who does alot of cardio or needs alot of cardio and also needs some calves you could try this)

10 minutes / 15 / 3.5mph

10 minutes / 15 / 2.5 mph

10 minutes / 15 / 1.5mph

Id be personally destroyed with that at 275lbs bodyweight - but hey it really is up to you guys here on the timing you want to do---i just want the mechanics of it done right.

Try the 15 minutes first on your next cardio day and tell me how it goes--you are probably going to be pretty darn spent.

This is my promise to you---I promise you bigger calves with this in a short timespan if you do it mechanically correct---I PROMISE YOU THAT---actually I absolutely guarentee that.

And as you get larger and weigh more and keep doing this they are going to keep getting larger if you keep doing it.

Once again (water and taurine).....this would be the time to put some glycerol in your daily water intake if you are going to do these things.

again in my personal opinion 20 minutes tops would probably be all that is needed here but Ill let you guys do your thing and decide how you want to do it timing wise....just promise me you do it as I described above.

out...

PS: no you dont have to wear a Peter Pan outfit during it....and Jill Pettengill isnt that hot anymore so stop sweating her.

[soundsgood]

Whoa that looks killer!

Only problem is I dont do cardio yet :pfft:

just kidding, next leg train, its going in!

[GreekAdonis]

Weigh myself same time every day, just before workout and straight ermmhem after toilet :oops:

Haha ever weighed yourself before and after toilet just to see if there is any difference?! :pfft: Sorry for the cheap toilet humour! :toilet:

[soundsgood]

SAT 3 JAN - CHEST / BICEPS

BENCH PRESS

20 x 60kg

12 x 100kg

8 x 120kg

6+2 x 120kg (last two spotted)

INCLINE DUMBBELL PRESS

20 x 24kg

12 x 32kg

10 x 42.5kg

8+2 x 42.5kg NEW PB

LYING CABLE FLIES

20 x 60lb

10 x 90lb

10 x 90lb

8 x 90lb

PEC DECK

10 x 54kg

10 x 54kg

STANDING BARBELL CURLS

20 x 20kg

10 x 50kg

10 x 50kg

10 x 50kg

CABLE BICEP CURLS

15 x 54lb

10 x 84lb

10 x 84lb

8 x 84lb

STANDING HAMMER CURLS

12 x 22.5kg (each side)

12 x 22.5kg

SEATED SIDE DB CURLS

12 x 17.5kg (each side)

12 x 17.5kg

Today pre workout I took my first hit of Gaspari Halodrol. Stacked it with a protein bar and Mega NO blast. This was my first chest / biceps workout for a fortnight, wasnt expecting much but damn, what a pump! After the workout I could literally not bend my arms back and touch my shoulders my biceps were way too pumped. I like this stuff already!

I also had some bad luck at the gym today. I had a spotter to push my incline DB presses to failure. After he had spotted my final two, I was shattered, he just let go and I didnt have enough strength to hold them up. The dumbbells just fell smack into my face. Luckily Im already an ugly c*nt so it doesn't matter, but Ill have a little bruising tomorrow I think :doh:

[GreekAdonis]

So it was a decent pump from the NO blast? Nice bench bro but too bad about the dumbells in the face! :doh:

[Gym rat]

Good work on the bench dude shame about the DB's in the face.

[soundsgood]

Thanks guys.

Ive taken the Mega NO Blast before and it is always good for the pins and needles effect and a decent pump, but the Halodrol took it to another level. Made me pump up huge and super vascular. I highly recommend it! Cant wait till I stack it with a Super Nitric Oxide like Plasmajet :shock:

[GreekAdonis]

Nice one! Whats the Halodrol, some sort of pro hormone and NO booster combined? How many pills per serve?

[soundsgood]

Yeah its a legal (not sure how long for) pro hormone replacement programme. Seems to kick the NO up a level too. You take 3 pills an hour before your workout. If your interested flick Diamond a PM, he's got some sharp pricing on them at the moment. :grin:

What supps are you currently taking GA?

[GreekAdonis]

3 pills is a bit better than the 10 for plasmajet! :pfft: Im just on the EAS mono and looking for a new NO booster to try,

[soundsgood]

haha yeah, you start to look a bit ike a drug fiend swallowing pills by the handful :pale:

How did you like Plasmajet?

[GreekAdonis]

The Plasmajet was definitely the goods. :nod: Big pumps that started to hurt and they definitely lasted longer than other NO products. Plasmajet compares itself to Cialis in the fact that it lasts for longer compared to Viagra or other NO products if that makes sense. Not the cheapest though

[soundsgood]

SUNDAY 4 JAN - REST DAY

No workout today.

On the Halodrol box it says to take the supp on workout days AND on rest days, so I took my 3 tabs then went for a drive to the supermarket. Traffic was slow (everyone coming home from holidays) and usually I wouldnt care, but I started getting quite agitated. Then at the supermarket I kept finding myself in the same aisle as an old guy with really bad BO, and I was getting really really annoyed.

Then I remembered I had just taken the Halodrol. It made me really on edge and quite aggressive. Obviously an advantage at the gym but I was in public. Kind of your classic Roid Rage but Im not on the juice, just the legal pro-hormone replacement's things. Anyone else experienced these kinds of reactions from their supps?

[TheGus]

I got similar symptons from when I was on the illegal hot rox.

[Optimass]

SUNDAY 4 JAN - REST DAY

No workout today.

On the Halodrol box it says to take the supp on workout days AND on rest days, so I took my 3 tabs then went for a drive to the supermarket. Traffic was slow (everyone coming home from holidays) and usually I wouldnt care, but I started getting quite agitated. Then at the supermarket I kept finding myself in the same aisle as an old guy with really bad BO, and I was getting really really annoyed.

Then I remembered I had just taken the Halodrol. It made me really on edge and quite aggressive. Obviously an advantage at the gym but I was in public. Kind of your classic Roid Rage but Im not on the juice, just the legal pro-hormone replacement's things. Anyone else experienced these kinds of reactions from their supps?

If you eat something substancial it normally settles it .... or you could drop in front of checkouts and start doing pressups and situps to max failure :pfft:

[Gym rat]

I would pay money to watch Soundsgood to do max pressup's and situp's in front of the checkout :pfft: .