I bet half of you didn't even lift today

[wes]

Start late? I trained yesterday I lifted weights the last 4 days in a row it's not like I am playing video games. I have my son this weekend but will be back to it Monday if I don't sneak an early workout in the mornings while he is still asleep.

I meant starting your prep late then I forgot that you do the three day protocol used by most pros.

[bhank]

Dude you kill me.......you remind me of Nostradamus. LOL

Wait until you see what you`re gonna` be up against....not the same as your first show by a long shot.....so start late then drop water three days out....great plan. 

If you paid attention you would see the turnouts are down at state level shows since the Covid. Maybe they improve some this year. But If you want to stand in an actual masters lineup with more than 1-2 guys with actual judges who don't favor the one guy they know then you are going to have to go to a National level show.

I mean fuck someone actually changed out my NPC contest pics on their website. It was pics of me in mandatories now its just a couple pics of me standing around so I already don't trust the NPC or their judging.

[bhank]

I meant starting your prep late then I forgot that you do the three day protocol used by most pros.

Most Pros are massive endomorphs I am not I need to grow into shows

[Soul Crusher]

15 min warm up

1 hour to do following: 

3 sets DB squat with 120x 10 superset with DB Bench press w 80's x 10

4 sets Hexbar Deadlift x 10 135, 225, 315, last set 10 @ 315, 10 @ 225, 10 @ 135 - superset with Barbell BP @ 225  7-10 reps

4 sets Hack Squat w 4 plates x 10 superset with cable crossover x 10

3 sets - DB Stiff Leg Deadlift with 70's, 10 x calf raise w 70's, superset with DB incline fly x 10 w 50's.

3 sets - Leg Press w 4 plates x 10 superset w tricep push down x 10

30 min to do following: 6 rounds -

30 sec airbike
10 x hand release push ups

30 sec air bike
10 x reverse lunges

30 sec air bike
10 x dips

30 sec air bike
10 x air squat

30 sec air bike
15 leg raises

[GymnJuice]

Are you happy now? Starting the day with a pound of New York Strip

Other than the lack of eggs I see nothing wrong with this breakfast.

[FitnessFrenzy]

There is nothing wrong with Pizza it has all food groups

yes:
carbs: white flour (poor nutrient value)
protein: processed shit (pepperoni etc)
fat: low quality processed cheese fat

[Sissysquats]

 Chest/shoulders/triceps this am. Leaving momentarily

[joswift]

Tons of guys entering the show are fat as shit 12-16 weeks out. Prepping for them means dieting. I am not fat Prepping for me means eating and lifting. If I were to diet from my current 220lbs and come in at 205lbs classic I would have a shot at winning the damn thing. But that isn't really what I want to do I would be happier being 230lbs on that stage getting last place in the Superheavies. I want to be my best not my most competitive in the judges eyes but the best I can be in mine and I can be 230. I am going to eat and lift. There is no guaranty at this point but I was a solid 230lbs at my best and I want to be my best. 4 months is a long time I will increase the training and food as it gets closer. Body is just coming out of hibernation mode condition naturally improves and energy increases for more training from spring to fall every year. Main thing is to stay healthy then can fiddle with supplements and diet and water a little bit at the end.

yes, the tried and tested formula you used last prep

Sure to work again this year

[wes]

Other than the lack of eggs I see nothing wrong with this breakfast.

There`s not a thing wrong with it except it`ll take about 8 hour to digest and he won`t utilize it all.

[Grape Ape]

Other than the lack of eggs I see nothing wrong with this breakfast.

Looks overcooked.

[wes]

Quads,Hamstring,Calves:
Front Squats - 3 X 12 after a warmup set....did these with heels on a 2 X 4...close stance feet straight ahead....rock bottom
Goblet Squats - 3 X 12
DB Lunges - 3 X 12 did these unilaterally
Step-Ups - 3 X 12 did these unilaterally also
DB RDL - 5 X 12
Calf Raise - 5 X failure

TRAIN HARD

[joswift]

There`s not a thing wrong with it except it`ll take about 8 hour to digest and he won`t utilize it all.

If Serge Nubret ate 4 lbs of horsemeat once a day then that means he only ate 25gms protein a day if we believe the theory of protein utilisation that was pushed by the protein powder companies

[Soul Crusher]

Quads,Hamstring,Calves:
Front Squats - 3 X 12 after a warmup set....did these with heels on a 2 X 4...close stance feet straight ahead....rock bottom
Goblet Squats - 3 X 12
DB Lunges - 3 X 12 did these unilaterally
Step-Ups - 3 X 12 did these unilaterally also
DB RDL - 5 X 12
Calf Raise - 5 X failure

TRAIN HARD

Good work 

[GymnJuice]

There`s not a thing wrong with it except it`ll take about 8 hour to digest and he won`t utilize it all.

I doubt Hankins digests most of his foods at all 

[ThisisOverload]

Are you happy now? Starting the day with a pound of New York Strip

That's one overcooked steak hanky.

Who taught you how to cook?

Probably was like eating jerky.

Waking up at 4am starving for food, yeah i remember that happening when i was on lots of GH too.

[King Shizzo]

I doubt Hankins digests most of his foods at all 

He probably paints his toenails and does vodka-soaked enemas.

[wes]

If Serge Nubret ate 4 lbs of horsemeat once a day then that means he only ate 25gms protein a day if we believe the theory of protein utilisation that was pushed by the protein powder companies

Jeff we both know approximately how long that steak is gonna` take to digest....in the meantime he will eat five more huge meals in order to 'bulk' up and end up shitting it out......that`s why small frequent meals are recommended......I must say, the guy is an expert though.

Overtaxed Digestion Sytem Of Peace

[wes]

Good work 

Thanks brother. 

[King Shizzo]

Jeff we both know approximately how long that steak is gonna` take to digest....in the meantime he will eat five more huge meals in order to 'bulk' up and end up shitting it out......that`s why small frequent meals are recommended......I must say, the guy is an expert though.

Overtaxed Digestion Sytem Of Peace

Everyone is different though. That's why cookie cutter, or across the board diet plans don't work for everyone.

It's basically what are you eating, and how healthy are your liver and kidneys functioning.

No two steaks or chicken breasts or protein shakes are digested equally amongst two different people. We need to get rid of this mass generalization of nutrition, and focus more on the individuals caloric and nutritional needs.

There could be guys out there blasting gear, with kidneys working at 30% efficiency, taking 300 grams of protein, and an energy drink that contains Creatine.

We talk about finger prints....What about body prints? They are just as unique, in my opinion.

[joswift]

Jeff we both know approximately how long that steak is gonna` take to digest....in the meantime he will eat five more huge meals in order to 'bulk' up and end up shitting it out......that`s why small frequent meals are recommended......I must say, the guy is an expert though.

Overtaxed Digestion Sytem Of Peace

agreed

[wes]

Everyone is different though. That's why cookie cutter, or across the board diet plans don't work for everyone.

It's basically what are you eating, and how healthy are your liver and kidneys functioning.

No two steaks or chicken breasts or protein shakes are digested equally amongst two different people. We need to get rid of this mass generalization of nutrition, and focus more on the individuals caloric and nutritional needs.

There could be guys out there blasting gear, with kidneys working at 30% efficiency, taking 300 grams of protein, and an energy drink that contains Creatine.

We talk about finger prints....What about body prints? They are just as unique, in my opinion.

I agree to an extent but no matter what you eat you need to absorb the nutrients.....anything not utilized by the body is excreted or stored as fat.

It makes a lot of sense to eat smaller more frequent meals for most people that thrain,......the genetically elite on a boatload of gear can get away with eating much more food at one sitting.

In the case of Hanky...he has Crohns, ulcers,shits blood, diahreah,vomits, etc. etc.....I just puked.........just an FYI. 

He should be eating cleaner more frequent smaller meals....just my opinion but he is regressing doing what he`s doing.............anyway, fuck him, he says he listens to his body but he ain`t hearing it to well I think he needs Miracle Ear.  LOL 

[wes]

Vince Gironda made up the term "Digestive Overload" for guys like Hanky.

[King Shizzo]

I agree to an extent but no matter what you eat you need to absorb the nutrients.....anything not utilized by the body is excreted or stored as fat.

It makes a lot of sense to eat smaller more frequent meals for most people that thrain,......the genetically elite on a boatload of gear can get away with eating much more food at one sitting.

In the case of Hanky...he has Crohns, ulcers,shits blood, diahreah,vomits, etc. etc.....I just puked.........just an FYI. 

He should be eating cleaner more frequent smaller meals....just my opinion but he is regressing doing what he` doing.............anyway, fuck him, he ay he listens to his body but he ain`t hearing it to well I think he needs Miracle Ear.  LOL 

I agree with you, Wes. Hell, you were in a barn fight with your boy Noah, back in the day.

That's why he let you ride in that great big boat.

Why do we argue so much about nutrition?  Let's face it, bhank has shown us that you can literally eat whatever you want, while on gear, and still be lean.

Now to be fair, he has terrible genetics, but what does anabolics truly do for the genetic elite? If it can make a bridge troll like Bhanks, look like he's not a complete moron, fucking up his body on a daily basis, then is it really the "finishing touch"?

[wes]

I agree with you, Wes. Hell, you were in a barn fight with your boy Noah, back in the day.

That's why he let you ride in that great big boat.

Why do we argue so much about nutrition?  Let's face it, bhank has shown us that you can literally eat whatever you want, while on gear, and still be lean.

Now to be fair, he has terrible genetics, but what does anabolics truly do for the genetic elite? If it can make a bridge troll like Bhanks, look like he's not a complete moron, fucking up his body on a daily basis, then is it really the "finishing touch"?

Stop with the Noah jokes....he was a good dude. 

As gh15 used to say...."No drugs = No bodybuilding".

[JustPlaneJane]

Yesterday I did chest, triceps and calves.

I was able to bench press 135 lbs for 5 reps with my wrist straps on.

I also used the Pec Deck for the first time.

Today I’m taking a day off and marveling in Shizzo giving diet advice and working on a Chaos voodoo doll.