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Author Topic: Lou's Offseason Quest to Compete........Cmon Davie!  (Read 13794 times)
Lugar
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« Reply #100 on: April 18, 2007, 03:33:56 PM »

Just sore.....thats all.....weight is for some reason dropping, my meal consumption has sucked lately (past 10 days), just felt blahhh.....this is what I've had daily, you tell me if the scale should be dropping.....keep in mind, I'm only 165ish.....can't get over that fing 170 mark for more than a day and at 6'2 with a large frame, its hurting.....

6am wake - bcaas (ie. no appetite)
7:30 after showering, dress, dog walk, driving to work
1/2 cup oats dry
2 pcs of carb sense whole wheat
1 cup egg whites
1 scoop blend
coffee/tea

10:30
large salad, spinnach, etc
2oz flank
4oz chx
sometimes 1 cup brown rice

1:30
1 cup oats
6oz chx

300pm
train
sip on bcaas during training

5:30
no appetite - subway salad, tons of veggies
2 scoops whey

8:30
prebed
2 scoops muscle milk OR
1 scoop and 1/4 cup chopped nuts
homemade protein bar (casein, egg whites, splenda, ff cream cheese)


9:00 bed

1100pm first piss
1 scoop blend
veggies if im hungry
homemade protein bar
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Lugar
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« Reply #101 on: April 19, 2007, 04:37:51 AM »

   DID CHEST ON MONDAY, DELTS ON TUESDAY.........GOT TO THE GYM YESTERDAY AND MY BRO ASKED ME TO TRAIN CHEST....I LAUGHED SINCE I HAD PLANNED ON BACK AND THEN I SAID, WHAT THE HELL....ONLY 48 HOURS REST......NO MORE CHEST,DELTS THIS WEEK.....BACK OR ARMS TODAY......

      
WEDNESDAY APRIL 18TH, 2007         
INCLINE Dbell (higher rep, less weight)                   
   60X10      
   65X10      
   65X10      
   65X10      
   65X10      
                           
(Smitty Spot)FLAT BARBELL (startHERE)                           
135X10         
155X8         
165X8         
175X6            
185X5         
205X3          
155X10         
          
          
         
PECK DECKS                           
135x12                           
135+x10                           
135+x10                           
          
SKULL CRUSHERS         
65X10X3         
          
         
incline fly         
45X10         
45X10         

CABLE FLY
65,70,75X10

MACHINE DIPS
110X12X3
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davie
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« Reply #102 on: April 19, 2007, 06:35:32 AM »

Just sore.....thats all.....weight is for some reason dropping, my meal consumption has sucked lately (past 10 days), just felt blahhh.....this is what I've had daily, you tell me if the scale should be dropping.....keep in mind, I'm only 165ish.....can't get over that fing 170 mark for more than a day and at 6'2 with a large frame, its hurting.....

6am wake - bcaas (ie. no appetite)
7:30 after showering, dress, dog walk, driving to work
1/2 cup oats dry
2 pcs of carb sense whole wheat
1 cup egg whites
1 scoop blend
coffee/tea

10:30
large salad, spinnach, etc
2oz flank
4oz chx
sometimes 1 cup brown rice

1:30
1 cup oats
6oz chx

300pm
train
sip on bcaas during training

5:30
no appetite - subway salad, tons of veggies
2 scoops whey

8:30
prebed
2 scoops muscle milk OR
1 scoop and 1/4 cup chopped nuts
homemade protein bar (casein, egg whites, splenda, ff cream cheese)


9:00 bed

1100pm first piss
1 scoop blend
veggies if im hungry
homemade protein bar

OK bro....firstly, if u plan on doing certain body part etc, and ur mate wants u to do sumthin else that hes doing, dont do it!!
Dont change!!

ALSO wer have te hole eggs gone mate, u wer gaining a few pounds, and now ur changining things again??!!

Up things like 20z flank to a 30z etc.

ALSO i know u wer told to have cheat meal/day at wknd, but also have one middle of the week, have a pizza or macdonalds at wednesday lunchtime, trust me ur not onna get fat doing this, and it will break up your week diet wise, and eleviate the monotomy of ur diet!!

davie
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Lugar
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« Reply #103 on: April 20, 2007, 05:42:56 AM »

I finish working out about 430pm.  I usually lay down about 9ish as I have to be up at 5am for work.  Problem:  I have ZERO appetite postworkout.  I usually have a shake, and force down a salad about an hour later.  Then I'm stufed for the night.   However, midnight, 2am, 4am rolls around and I am STARVING...it actually wakes me up.  Last night for example, I had a casein shake with almonds at 9pm, slep, woke starving, had a muscle milk with some veggies.......slept....w oke at 2am, same deal....another shake with some pb.....does this mean I'm not eating enough during the day(Im stuffing myself with 3500 cals).......or what?  Does anyone else have this problem?   Is this a recipe for fat gain?  If I continue to drink shakes, eat bars, veggies, etc when I wake?
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Lugar
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« Reply #104 on: April 20, 2007, 05:44:43 AM »

Friday -

Well, I've hit chest twice, delts and arms....today is my Friday 10 sets of 3...this was last weeks, this week I will try to add 5lbs to each lift:
DEADS      DBELL ROWS      SQUAT      DECLINE BENCH      PUSH PRESS   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
(TRY 250)         (TRY 85)                TRY 140                TRY 170            TRY 90!
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davie
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« Reply #105 on: April 20, 2007, 11:02:20 AM »

Eat ur last meal closer to bed time (not everyone likes doing that but i think ul b fine), OR have a pb sandwhich b4 bed and glass of milk (aweosme bulking snack0, if u dont want a big sandwhich just get one slice bread, smother it wi PB, and fold in half.

davie
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Lugar
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« Reply #106 on: April 20, 2007, 02:57:34 PM »

I eat on my pillow bro.......on my pillow.....still waking up............is it bad to wake up and slam food, shakes?  Even when cutting?
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Rimbaud
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« Reply #107 on: April 21, 2007, 11:03:30 AM »

I finish working out about 430pm.  I usually lay down about 9ish as I have to be up at 5am for work.  Problem:  I have ZERO appetite postworkout.  I usually have a shake, and force down a salad about an hour later.  Then I'm stufed for the night.   However, midnight, 2am, 4am rolls around and I am STARVING...it actually wakes me up.  Last night for example, I had a casein shake with almonds at 9pm, slep, woke starving, had a muscle milk with some veggies.......slept....w oke at 2am, same deal....another shake with some pb.....does this mean I'm not eating enough during the day(Im stuffing myself with 3500 cals).......or what?  Does anyone else have this problem?   Is this a recipe for fat gain?  If I continue to drink shakes, eat bars, veggies, etc when I wake?

Lugar why don't you try eating/drinking some fiber before bed? It might help you feel "fuller".
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Lugar
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« Reply #108 on: April 22, 2007, 06:21:31 AM »

SATURDAY APRIL 21, 2007         
         
started with 30 mins of cardio……….         
   barbell curls superset        
65   x12      
75   x10      
75   x8      
95   x8      
         
   rope pushdowns      
100   x12      
110   x10      
110   x8      
120   x8      
         
   rev grip close bench      
95   x10      
105   x8      
110   x8      
115   x5-6      x10
         
   preachers      
55   x12      
55   x12      
55   x12      
         
         
   seated dbell curls superset       
   30x11      
   30x11      
   30x11      
         
   1arm ext      
   15x12      
   20x10      
   20x10      
         
   cable curls superset        
   70x12      
   70x12      
   70x12      
         
   triangle      
   110x15      
   120x12      
   130x10      
   130x10      
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Lugar
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« Reply #109 on: April 22, 2007, 07:10:51 AM »

APRIL 22, 2007 Delts, hams, calves               
                
Started with 30 minutes incline walk 3.3 speed 10% grade               
(2.5 hours after first meal - oats eggs, whole wheat bread)               
Dumbell Military Press: (none to failure, all up and squeeze all the way down)               
    40x8            
    50x8            
    55x8            
    60x8            
   60x8            
                
Upright rows on cable WIDE               
    65X10             
    75X10             
    85X10             
                  
Upright rights barbell close            
65x8            
85x8              
95x8             
            
Superset with this no rest            
Cross Cable Laterals:            
40X13      40x15      
45x10      40x15      
            
Behind the neck press to finish              
    75X12   75      
    95X10   95      
    105X9   105      
    115X8   115      
    115X7-8   115      
       
GVT HAM CURL      
70+x10x5      
      
Traps:      
       
SEATED DBELL SHRUGS      
60X15X4      
       
      
      
      
      


      










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Lugar
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« Reply #110 on: April 23, 2007, 03:16:13 PM »

MONDAY APRIL 23, 2007                  
Supersets…..feel really weak and depleted…….trained delts yesterday so todays chest day was a mistake.                  
I need a complete diet overall………                  
                  
SCALE READ 158LBS AT 4PM………………FUCK!!!!!!!!!!!!!!!!!!!!!!!                  
                  
Smith INCLINE 2ND                  
155x8                    
155x8                   
155x8                   
165x6                   
165x6                   
165x6                   
145x12                   
SUPERSETTED WITH INCLINE FLYS                  
40X12                  
40X12                                                
40X12                                                
45X10                                                
45X10   45X10                                             
                                                
FLAT DBELL (startHERE)                                                
55X10                                                 
65X10                                                   
75X6                                                 
75X6                                                 
80X4-5                                                 
65X10,55X13                                                    
                                                    
                                                 
PECK DECKS                                                
120X10                                                
90X15                                       
                                         
                                       
DECLINE BURNOUT                                                          
155X6                                          
155X6                                       
155X6                                       
145X8                                       
145X8                                       
                                       
SUPERSET WITH FLAT FLYS                                       
40X12                                       
40X12                                             
40X12                                             
                                       
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Lugar
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« Reply #111 on: April 25, 2007, 08:18:30 AM »

I just purchased a tub of choc mint cytogainer and a tub of muscle milk light.......cant wait to try....I'll keep you posted.  But everyone is right, this is only 1/2 the equation.
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Lugar
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« Reply #112 on: April 25, 2007, 08:19:15 AM »

TUESDAY APRIL 24, 2007            
            
Seated WIDE Rows:            French Curl Bar (narrow grip)
110x12            55X10
130x10            55X10
150x10            55X10

T-bar Rows:            Hammer Curls:
platex12            25x12
45+10 x 10            30x10
45+25x8            40X6
45+30x8 ---->45+5 x 13            

High Pulls            
plate+25 x 12            
2 plates x 10            
2 plates +25 x 6-8
2 plates x 10
Rack Deads
185x10
205x10
225x6
240x6

Dbell Row Inclines
60x10
70x8
80x8

GREAT SESSION!!!  WEIGHTS WEREN'T HEAVY, FORM WAS LIKE A BOOK ONE PROBLEM……..
PM WEIGHT IS 159.



DELTS TODAY!!!
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Rimbaud
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« Reply #113 on: April 25, 2007, 09:48:30 AM »

I just purchased a tub of choc mint cytogainer and a tub of muscle milk light.......cant wait to try....I'll keep you posted.  But everyone is right, this is only 1/2 the equation.

Why the Muscle Milk Light?
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Lugar
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« Reply #114 on: April 25, 2007, 10:45:47 AM »

midnight shake?
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Rimbaud
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« Reply #115 on: April 25, 2007, 10:49:45 AM »

What's the nutrition stats of Muscle Milk Light?
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Lugar
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« Reply #116 on: April 25, 2007, 03:22:01 PM »

MUSCLE MILK LIGHT   2 SCOOPS          1 SCOOP
Calories   195         97.5
Total Fat    6.00             3
Saturated Fat    2.50           1.25
Trans Fat    -            0
Cholesterol    5.00           2.5
Sodium    115.00           57.5
Potassium    620.00           310
Total Carbohydrate    11.00           5.5
Dietary Fiber    1.00           0.5
Sugars    2.00           1
Protein    25.00           12.5
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Lugar
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« Reply #117 on: April 25, 2007, 03:24:20 PM »

I snapped off a pic this am after waking up.....I am 2 weeks after recovering my the stomach flu that kept me very weak and no appetite...I need help boys...I need a diet overall....thank god I've help off on the full cycle (just 250mg right now)...as soon as I get this diet down, I'll roll with it...but that is the key......PLEASE HELP ME BY GIVING ME HONEST EDITS!!



APRIL 25, 2007 NEED DIET OVERHALL!            
159LBS            
            
            
Dumbell Military Press:            
    40x6          
    50x6          
    60x10          
    65x10 (sloppy and partial)         
   65x10 (sloppy and partial)         
   60x10, 55x10,50x10          
               
            
1 ARM FULL 90 DEGREE DBELL PRESS TO FINISH            
    25X11         
    25X11         
    25X11         
    25X11         
            
1 ARM LAT RAISE            
25X12      30X12       
25X12      30X12      
            
Superset with this no rest            
Cross Cable Laterals:            
40X10      40X14      
40X13      40X14      
            
SMITH BEHIND THE NECK TOWARDS END            
    95X12          
    105X10          
    115X10          
    125X8   
    125X8   
       
Machine Front Handle Press      
x15, 12,12,10      
      
Traps:      
       
DBELL SHRUGS      
75X14X4      
       
      
      
      
      

APRIL 25, 2007 NEED DIET OVERHALL!            
159LBS            
            
            
Dumbell Military Press:            
    40x6          
    50x6          
    60x10          
    65x10 (sloppy and partial)         
   65x10 (sloppy and partial)         
   60x10, 55x10,50x10          
               
            
1 ARM FULL 90 DEGREE DBELL PRESS TO FINISH            
    25X11         
    25X11         
    25X11         
    25X11         
            
1 ARM LAT RAISE            
25X12      30X12       
25X12      30X12      
            
Superset with this no rest            
Cross Cable Laterals:            
40X10      40X14      
40X13      40X14      
            
SMITH BEHIND THE NECK TOWARDS END            
    95X12          
    105X10          
    115X10          
    125X8   
    125X8   
       
Machine Front Handle Press      
x15, 12,12,10      
      
Traps:      
       
DBELL SHRUGS      
75X14X4      
       
      
      
      
      



























* april 25, 2007.jpg (21.01 KB, 258x258 - viewed 115 times.)
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Lugar
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« Reply #118 on: April 26, 2007, 03:34:12 PM »

Thursday April 26, 2007 - CHEST,ABS (PW WEIGHT FULLY CLOTHED, 157LBS)

OVERTRAINING NO MORE…..I started the 5x5 awhile back and made
nice gains then gave it up when I stalled…..I'm bringing it back.  Keeping it simple.

INCLINE BENCH
WARM - 95X12
WARM - 125X10
145X5
145X5
145X5
145X5
145X5
NEVER REALLY FOCUSED ON FORM AND BRINGING THE WEIGHT ALL THE WAY DOWN AND CONTROLLED
MOVEMENT DONE WITH STRICT FORM, TOUCH BELOW CHIN AND EXPLODE.
 
FLAT DBELL PRESS            
55X10            
60X8            
65X8            
70X5X2            
DROP SET 55X1O            

DIPS            
NO WEIGHT, WIDE GRIP            
4 SETS OF 12            
            
INCLINE FLYS            
40X11            
45X10            
45X9            
DROP SET DOUBLE 35X10, 30X12            

      
      
      
      
      
      
      

      
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Rimbaud
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« Reply #119 on: April 26, 2007, 03:50:32 PM »

How long were you doing 5X5's? IMO you need to give a routine at least four-six weeks before judging if it works or not?
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Lugar
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« Reply #120 on: April 26, 2007, 04:06:22 PM »

here's my start........any suggestions = greatly appreciated!!
 

745AM          PRO        CARB        FAT       
1/2 CUP OATS          5.00        27.00        3.00        150.00
2 PCS TOAST          1.00        30.00        -          160.00
1 CUP EGG WHITES          26.00        2.00        0.50        120.00
          32.00        59.00        3.50        430.00
                           
1030AM                           
2OZ FLANK          14.00        -          3.50        90.00
4 OZ CHICKEN          27.00        -          2.50        130.00
BROC, ASPARG, GREENS          2.00        20.00        1.00        120.00
1 CUPS BROWN RICE          2.00        45.00        2.00        220.00
          45.00        65.00        9.00        560.00
                            
130PM                           
6OZ CHX          40.50        -          3.76        195.00
3/4 CUP OATS          7.50        40.50        4.50        225.00
                                        
          48.00        40.50        8.26        420.00
3-430 TRAIN                           
                           
500 PW MEAL                           
1/2 CYTO          27.00        37.50        3.00        285.00
4OZ HOMADE OAT BAR          15.00        17.50        2.25        156.00
1/2 CUP SOY MILK          3.00        4.00        1.00        35.00
          45.00        59.00     -       6.25     -       476.00
                           
900                           
1 CUP SOY MILK          6.00        8.00        2.00        70.00
20 almonds          5.20           5.00        12.20        140.00
1/2 CUP EGG WHITES          13.00        1.00        -          70.00
1 SCOOP MUSCLE MILK LIGHT          12.50        6.00        3.00        98.00
          36.70        20.00     -       17.20     -       378.00
                           
MIDNIGHT                           
BROC, ASPARG, GREENS          2.00        20.00        1.00        120.00
20 almonds          5.20           5.00        12.20        140.00
          7.20     -       25.00     -       13.20        260.00
2-3AM                           
1 SCOOP MUSCLE MILK LIGHT          12.50        6.00        3.00        98.00
                           
    GRAND TOTAL        226.40     -       274.50     -       60.41      2,622.00
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Rimbaud
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« Reply #121 on: April 26, 2007, 04:21:09 PM »

Check your PM's.
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Rimbaud
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« Reply #122 on: April 26, 2007, 04:27:41 PM »

My first suggestion would be to ditch the soy milk & replace it with a full glass/cup of 2% milk.
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Lugar
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« Reply #123 on: April 27, 2007, 05:03:01 AM »

nope........lactose
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davie
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« Reply #124 on: April 27, 2007, 08:19:41 AM »

Why oh why bro are still going over ur diet, with a fine tooth comb.

Why is there just egg whites, and not whole eggs, y is it just 1/2 cup oats and not 1 hole cup etc etc etc etc. Obviously bro everyone wants to help u, but this has been covered bro.

You sed b4 if ur diet was made up (whcih it was), then u would stick to it no questions asked. uv gone back on ur word mate.

Thhis is all alot simpler than u let it be.

davie
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It isn't the mountains ah
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