Since I commented in the great Soulman/Euro dong slapper of '14 that I agreed with Euro and found it more than a little weird that Soulman was giving squat advice (particularly in my thread) with someone of a tone when he's currently fighting Pummi for Scandi supremacy in the lift.

It rustled me up a little but I'm better now, and the callback was only mildly passive aggressive so whatever

Haha that makes sense. When you say you find it weird, i assume you mean- are you serious? DYEL?

4/30/14
Off

- Loco beware, I am actually doing cardio. Hard to believe.

Cardio:
27 min Steady cardio on treadmill (305 calories burnt)

Macros:
2,385 calories
63g fats
221g carbs
34g fiber
258g protein

wow, you burn as many calories idoing ssc for 27 minutes on treadmill as I do by cycling for 80 minutes...
MBN.

Maybe you should switch it up haha. I have to constantly run faster to burn 300+ calories each session. My body gets used to the pace rather quickly, sucks.

Yes obviously. It's all fun and games now. Until Euro starts the Great Rustling part IV of course.

Someone on Instagram tried to sell me on some chit called herbalife. Guy legit was saying how I could market myself since I have a good body and make a lot of money and become a health coach. I'm not sure how to feel about his comments. Obviously not doing it bc all they want is the initial $68 initial payment.

lolz

herbalife = amway.

5/1/14
Chest/arms hypertrophy

Weight: 166.6 lbs

- Felt pretty good today, doing new exercises kinda feels like a new program. Will update with the new exercises after this post.

- Can't believe it's May already, it's almost my birthday. Feel like I'm getting old as fack... Just kidding, don't want Monte or Loco to get a heart attack and blame it on me Bc I'm making them feel even older.

- By the time it's my birthday, I will likely be 8% body fat (10% loco approved) and I am pretty sure of it. I should be at least 163-164 lbs by then. I'll prob keep the cut going past that but we will see.

BB flat bench (speed 70% power ~40-60 sec rest):
135x8
155x3 x2
165x3 x4

DB flat bench:
75x10 x3

Decline bench:
185x10
175x12
175x10

Hammer curls:
30x15 x2

Spider curls:
40x15 x2

Cable cross overs:
25x15
30x12
30x10

Rope Pushdowns:
57.5x12
50x12 x2

Dips:
45x12 x3

Cardio:
HIIT 20 mins (195 calories burnt)

Macros (update later as I left room for fast food/junk food later on tonight since I'm playing at a house poker game nl100)

Do you use a spotter for decline benching? I recently decided to stop doing decline barbell work. My fear is that if I fail a rep or if some catastrophe happens, instead of the bar being pinned to my chest it's going to be pinned to my throat. Stay safe good sire.

To be honest with you, I completely understand where you are coming from. I have had this fear of getting weight stuck on my chest/upper body for some time. Unlike any other bench press, it is quite hard for me to mentally know where I stand rep wise. What I mean is, how many reps do I think I have left. All other benching even incline benching I know easily but decline is the only one where I'll experience this sudden lost of energy then bam- I feel as though the hodgetwins are behind me shaking their heads saying facking snap city.

Luckily for me, I only do decline bench on my hypertrophy days so it's light weight. Not really a real concern of mine because I could wait a minute then re rack the bar easily.

Don't you work at GNC? Surprised they don't sell Herbalife there.

Vitamin world and nope never heard of it.

FYP

^ lol

Here is the updated routine:

Monday: Upper body power
Tuesday: Lower body power
Wednesday: Off
Thursday: Chest/arms hypertrophy
Friday: Lower body hypertrophy
Saturday: Back/delts hypertrophy
Sunday: Off

Upper power-
BB Flat Bench 5sets, 5,3,3,3,5
BB Incline Bench 3x6
Pendlay rows 5sets, 6,4,3,3,4
3x8 pull ups
3x8 one arm iso lateral row
2x10 bb seated OHP
3x10 DB incline curls
3x8 Close Grip Press
2x10 DB standing extensions

Lower power-
3sets squats (5,4,3)
3x5 DL
3x8 RDL
3x8 leg extensions
2x10 lying leg curls
3xfailure isometric hold

Chest/arms-
6x3 bb flat bench ( 70% of 5 rep max)
3x8-10 DB flat bench
3x10-12 decline bench
3x12-15 cable cross overs
3x10 bb standing curls
2x15 hammer curls
2x15-20 spider curls
3x8-10 rope push downs
2x12 dips

Lower hypertrophy-
6x3 squats (70% of 5 rep max)
3x8-10 hack squats
3x10-12 RDL
2x12 leg presses
3x20 leg extensions
2x10-12 lying leg curls
2x12-15 seated leg curls
4x15 standing calf raises

Back/delts-
6x3 pendlay rows (70% of 5 rep max)
3x10-12 rack chins
3x12-15 lat pulldowns
3x15 DB rows
3x15-20 one arm iso lateral row
3x10 standing OHP
3x12 upright rows
3x15-20 side lateral raises

What isometric hold are you doing on that lower power day, leg extension or curl?

Fack, feel like Ive lost muscle mass when I compare pics to last year. Feel like I'm leaner than my avatar but arms are smaller.

Are you less orange? Honestly, that could explain difference in appearance. Orange masks all fat I believe. Just ask realBusto. It is Science.

Sick volume bro. Love it. Cutting with high volume. That's what I like to see. None of this 2x5, lower the volume, getting weak cuz of low calories, can't recover, bullshiet that Fatty's love.

You mean exactly what you've been doing all year?

When cutting,

Bench, OHP, Squat,DL:
A couple of all-out-ish strength-retaining/improving-focused sets in the rep-range of 3-6.

plus

A bunch of volume of whatever accessories you like with mickey-dickey-weights in the rep range of 8-12.

Imo.

Oh yes, very much so. Clearly I have been slacking on the anabolic combination of orange chicken and tanning.

Thanks bro. It is high volume but I'm used to this type of volume now so it doesn't seem like a big deal. However, I can't comment about getting weak remark because I do indeed feel very week at the moment lol. I will say that my rep ranges are kinda high at the moment so that makes me feel somewhat better but not much.

LOL, facking lost it.