Light weight budddddaaaaaaaaaaaaaaaay:

i'm convinced at somepoint today Monte went to his "mancave" in his basement today played videos of Ronnie screaming lightweighttttt babyyyy and fapped.

11/4/13
2.5 scoops of craze
monday- upper body power

- felt awesome being able to workout today without pain in neck/lat region. lost some strength but not much. got hurt at a bad time, now monte is ahead of me. i will just have to up the craze injections.
- delts are on fire from so much pressing and since I basically took a week off. did not do shoulder press today cuz i feel paranoid as fk.


flat bench:
135x15 x2
185x5
205x5
225x5
245x5 x3 (lift off on last set, no help after)

incline bench:
185x5 x2
195x5 (lift off, no help after)
205x5 (lift off, no help after)

decline bench:
185x5
225x5
245x5
255x5 (lift off, slight help on last rep)

front raises:
30x10
35x10
40x6 x2

pull ups:
bwx10 x2

lat pulldowns:
140x6
140x8

one arm db row:
100x6
110x6 x2
110x8

standing db curls:
30x10
35x8
40x6
45x6 x3

close grip bench:
135x10
155x8
175x7
185x5
185x6 (lift off, help on last rep)

Nice work on the bench (btw -- you're ahead of me now).

As an aside, what is the obsession you tards have with a liftoff being help in the same sense that assistance is -- it's perfectly reasonable to get one, and a good liftoff can help you stay tighter and lift with better form. Tilts the heck out of me.

Liftoff is great. Getting "liftoff" from someone who gives you a blank look after you explain it is worse than no liftoff ime.

Thanks and I thought u were doing 255x5 or so? That's more than I could do most likely. I used to always think it doesn't fully count until I do the lift off by myself but now I like getting a lift off because it keeps me tighter like you mentioned.

Nah dude, I missed the 15th rep on 245 today just barely, so you've got me by a tick. Probably going to try again for it on Thursday and then move on the 3x4 and try to keep progressing for a while.

haha if only we could do 245x15.. I got some help on my last rep @ 245 so we prob close to same max as of right now.

Lol when I said 15th rep I meant the last rep of the last set, but yeah, pretty close.

Do we really need to keep you honest?

yes haha I wrote that because it wasnt much help at all. it was one of those finger tap when I was all the way down then I bought it up by myself. I wonder if I could have pushed that myself.

lol thought it was a typo but obv makes sense

11/4/13- Monday Macros
3,196 calories
58g fats
461g carbs
194g protein

- Did a bad job at spreading out meals throughout the day so felt like puking various times. Was suppose to get in 500g carbs, oh well.

11/5/13
2.5 scoops of jack3d
Tuesday- Lower body power

Squats:
225x5 x3

Front squats:
155x5
165x5
185x5 (Form kinda fk'd but have video, was pretty exhausted)




Single leg extensions:
70x15 x2

Sumo DL:
275x3 x2
275x4

Leg curls:
125x12
125x10

Front squats are deep bro, nice. Probably need to tighten shiet up a bit.


Arms looking a little soft without the pump. LESS rice.


What are you bulking to anyways before you do a minicut?

Yea, they are deeper than my regular squats. I'm really not sure why, the movement just feels less awkward.. if that makes any sense.

My arms took a small hit in strength and looking a little soft from taking a week off from lifting imo and obviously have no pump whatsoever. I just look like a standard skinny bro in this clip. Clearly means MORE rice

I'm bulking to at least 180-185 lbs, don't care about leanness as of right now. If I feel I am getting "fat" for my standards then I will implement a mini cut but I'm not close to there yet. I am visiting my g/f in a few weeks in the Caribbean so I need to make sure I don't eat too much rice. Even tho, I'm having 500g carbs as a re-feed day twice a week and upped my carbs/calories on regular training days I'm still not gaining that much weight. It's gonna take some time, being natty is tough bro.

11/5/13- Tuesday Macros
3,128 calories
63g fats
424g carbs
197g protein

poker brag: 15bb/100 @nl10 over 12k hands
poker beat: moved up to nl25 and ran like dog chit.


I reduced my part time hours by a full day. Instead of working 3 days part time on top of full time job I'm only working 2 which is gonna help me out a ton. Will be able to work my schedule out better and will get more sleep. Instead of 5 hours of sleep I can get 6 or so. Also, someone at my job is leaving an earlier shift so I'm gonna try to grab it so I can get off this horrible horrible night grind bull****. Bad for gainzzz, like 5-6 hours of sleep a night.. gtfo.

It's been a while, but what's that like, $180? Time to retire I guess?

haha yeah something like that
got like 10$ in bonus only
I barely play like 2.5k hands/week.

11/6/13
3 scoops jack3d
Wednesday- arms

- suppose to be my off day but went to gym anyway, really no reason why just stupid. I was gonna start doing 6 on/ 1 off but after today I know that is gonna be -EV. Need to recover especially after being off for a week. I was going to do chest and arms but my warm up set of 135x10 on bb bench was very unpleasant. Could feel how sore my delts/whole body was aside for bi/tris.

- really feel like eating is such a chore now and the sad part is that I still might have to up carbs/calories even more to put myself back on track for my goal. Before you know it I might be eating 600g carbs on my refeed day and puking my brains out. I'm not gonna fret over this stuff until i get back from the Caribbean cuz I still wanna look semi lean while at the beach and doing some HIIT sessions during day/night with gf. She wants me to stay lean because her friends bfs are fat as fk with big arms and I guess it's like a competition lol I dunno. The other day I sent her a pic of myself and she was saying how I am losing my abs and got me a tad bit tilted.


DB curls:
30x10 x2

Cable curls:
50x12
57.5x12 x2
65x12

Straight cable bar push downs:
57.5x15
72.5x12
80x12 x2

Cable wire kickbacks:
10x15 x2

French press:
70x8 x2
70x12 (too long rest cuz person was talking to me about my routine, obv mirin my aesthetics)

Close grip bench:
135x6
155x5
185x2


Macros:
2,998 calories
65g fats
414g carbs
203g protein

well done. you got a pgc? playing zoom or normal? trying to get back into poker could use someone to talk to about it!

Nah I don't but I'm in a cash game
Skype group chat where we do weekly video analysis etc. I made a video of myself taking a shot at nl25 and my buddy did audio comments on it, I can send u the videos if you have Skype. I play regular on the nitty US sites so there are a ton of regs and low traffic. I've seen u post in the micro thread, seems like you play well. gl.

11/7/13- Thursday (off)
2,674 calories
69g fats
306g carbs
200g protein

- Low carb days suck and feels like I ate absolutely nothing today. Off days always suck but it was needed, pumped to workout tomorrow.

yeah i'll pm you. I have alot alot to work on, especially mental discipline and letting go of hands. But i'm trying to get good volume and work on that quite a bit. gl to you too