.

I had planned to hit 3k calories but I think I'm just going to lift and eat a reasonable amount. If I start gaining weight like 2 lbs I'll cut carbs a bit and stick to more protein n veggies. No reason to be anal about macros when I have good eating habits.

Loco,

What is your obsession with RDL's?

3/1/18
166.2 lbs

- First day was good today at the facility. Got 2 meals on the house. Had the inmates make me eggs with cheese on toasted whole wheat bread. For lunch breaded chicken with veggies.
- Not having my phone/ anything at the facility is kind of nice. Don't have to pay for food there and no phone is good to limit distractions. Plus time away from wife/ texting her is good for the relationship imo. Sounds weird but I think it makes sense.

Delts/arms hyper
Military press 3x10/ 60s
95x10 x3

Standing press 3x10/ 60s
40x6
40x8 x2

Upright rows 3x10/ 60s
60x10 x3

Seated shrugs on machine 5x10
180x10 x4

Front raises 3x8-10/ 60s
25x8 x4

Curls 5x10/ 60s
30x8 x4

Abs (1 exercise)

Holy fack brutal day today. Think I got sick from past few days at the prison and just fell down stairs and lower back is killing. I took some musinex and plan on catching up on some sleep tomorrow. I'll come up with a gym routine over the weekend in the meantime. Got my work schedule I'll be working 1400-2200 and off thurs/fri. Made out real well with my off days. Should be easy to workout 5x/week on that schedule.

Rethink having inmates make you food.

I watch them make the food, it ain't that man.

he still LOOKS better than almost all of you fat strong guys.
When you fat ****s are trying to pick up a girl @ the bar do you tell her how much you can squat?

normally I'm the first to jab at fat powerlifters who can only do short bursts of exertion, but ExpectedV could die if he doesn't get stronger. Killed by an inmate! His training is no longer about looking good for the girls in the bar (he's married, afterall). It's now about SURVIVAL. Weight classes exist for a reason; bro needs to get as big and strong as possible. Helps with conflict as well as conflict avoidance among those primitive savages in the pen.

Who are you gonna pick a fight with as a felon? G4S or Ev? Both work in correctional facilities, brah.

But loco's said it a million time. Kid has no heart. He won't do any legit training and will continue with bull**** froo froo never adding weights not because he incorrectly thinks it's the best way to train; he knows better than that. He just doesn't have the WIM to do hard training. Maybe a close encounter in the pen will change his mind.

umm, i am 195 and ripped and can barely squat 225. i have no idea what you are talking about

I don't think it's entirely a matter of heart, for whatever that's worth; there's some of that for sure, but ultimately I think it comes down to goals. He's more interested in looking good (read: ripped) than he is being strong, and when you combine that with a dusting of BDD, it's easy to see why he's at where he's at.

The push/pull of his desire to live that aesthetic lyfe contrasted with the likely physical requirements of his job are going to be legitimately fascinating to watch. I'm pulling for him, though; there's no reason he can't add a few hundred pounds to his lifts and 15 pounds of mostly lean mass to his frame over the next six months, assuming he commits.

You're like the reverse Aidan, in that you no longer lift weights or drink alcohol.

I'd swing @ ev 1st for sure

I'm gonna do the ogus753 program, my buddy just sent me the program last night. Feeling a bit better today in terms of lower back from falling down stairs. Think I'm gonna start back up tomorrow lifting on this new program. My lifts are super weak and I'm looking a tad bit skinny fat at 165 lbs.

And as of my job, I'm not too worried. There are some dudes who are 5'10 300 lbs of pure fatness who have never been assaulted here. It's a different breed of inmates here, they are more manipulative than combative. I walk through the rooms and the inmates blade their bodies away from me, I'm not too worried. Either way though, I'm going to keep my guard up and stick to my initial plan of gaining some size (even if that means losing most of my leanness I'm cool with that as long as I don't look fat).

Ogus 7/5/3 is solid. He's definitely what I'd qualify as a "powerbuilder".

Heres the routine for ogus 7/5/3;

M- Rest
T- Lower squats
W- Upper
Th- Rest
F- Lower DL
Sa- Chest & Back bench
Su- Rest or Shoulders & Arms

Lower squats
Barbell Back Squat 5 sets 7
Romanian Barbell Deadlifts 3 sets 8-10
Dumbbell Forward Lunges 5 sets 5-6
Seated Machine Leg Extension 3 sets 10-15
Machine Seated Hip Adduction 3 sets 20

Upper
Dumbbell Seated Shoulder Press 10 sets 3
Weighted Wide Grip Pull Ups 2 sets 6-10
Incline Dumbbell Bench Press 3 sets 8-12
Single Arm Dumbbell Row 3 sets 10-15
Machine Seated Horizontal Row 3 sets 8-10
Barbell Shrugs 5 sets 10-15

Lower DL
Barbell Deadlifts 6 sets 6 @70%
Hack squat machine 3 sets 10-15
Machine Lying Leg Curl 3 sets 8-12
Romanian Barbell Deadlifts 3 sets 10
Glute Bridge 3 sets 10
Machine Seated Hip Adduction 3 sets 15-20

Chest & Back Bench
Barbell Bench Press 7 sets 5 @80%
Weighted Wide Grip Pull Ups 3 sets 8-10
Dumbbell Seated Shoulder Press 3 sets 8-10
Machine Seated Horizontal Row 3 sets 10-15
Face Pull 3 sets 10-15
Incline Dumbbell Back Flyes 3 sets 12-15

Cycle 1: WEEK 1
Weight % Sets x Reps
Squat 140 75% 5 x7 Squat
Bench 160 80% 7 x 5 Bench
Deadlift 160 70% 6 x 6 Deadlift
OHP 50 85% 10 x 3 OHP 45

Thought you were a fatty sorry for the mix up

Ogus is fine but I think he would choke on his protein bar if he saw you doing RDLs 3x8 @65, twice per week.

And huge LOL at the EV being able to do 5x7 squats or 6x6 deadlifts. Maybe with 135. Oh wait I see you adjusted your maxes so it's only 135. Carry on.

WTF/LOL at the monster FPS ITT. 5x7x140 on squats???!!!?? Just facking run GSLP/SS if your squat 1RM is truly 185 lbs (75%).

Soulman,

But he might get fat if he does that!

That aside, I am enjoying loco continuing to rip on EV for not having heart in the gym when loco turned into a distance runner that's stopped squatting and uses biofeedback to Jefferson deadlift 205 lbs (though part of loco's missives being fantastic is the total lack of self-awareness, so hopefully he carries on). Regardless of how stupid EV's program is, he'll be lifting more than loco within six weeks if he just puts his head down and moves some weight.

I do wonder if EV actually believes that - wouldn't be surprised.

he's said before anything less than 4x a week and you get fat. which is why he programs 5x a week even tho everyone tells him not too. ive trained people who have gotten ripped lifting 3x week