IronLion2
Banned
- Joined
- Nov 10, 2017
- Messages
- 1,788
This recent gym lay off has been very good to me; my vision is razor sharp, my goals are clear, I have the motivation, and my body isnt just healthy it's thriving. I've been doing rehab week three times a day at the minimum to make up for the lack of movement, this has really fixed every inch of dysfunction and pain in my body, it's crazy I didnt try some of these things sooner.
Anyway at the rate i'm going i'll start this upcoming blast at 185-195lbs @ 7is% bodyfat and i'm PRIMED to blow up. I'm super dense and functional at 200lbs currently, my physique is pretty gnarly despite everyone telling me heavy lifting "doesnt build muscle" this is by far the best i've ever looked this lean. I'm glad I chose to stay away from the DNP, especially with how crazy lifes been.
I've been jonesing to make a weight class leap to a full time 198 which means i'd need a lean weight of around 210 and off season weight of 220. I keep trying to do this but the bodyfat increase fucks up my leverages and ends up becoming a burden on my mechanics, this attempt at a weight gain will be less dependent on a surplus in calories and more about eating enough to increase but not much more. Macros of around 350/250/150, one of the biggest changes will be the insulin window will be post workout so pre and intra carbs are much lower, i'm also going to up the post workout fats by using whole eggs and olive oil to increase nutrient density in the feeding window.
Example of a day;
Meal 1: Steak, Avocado, Orange, Oatmeal
Pre/Intra: Gatorade
Meal 2: Eggs, Bagels, Cereal, Almond Milk (on off days switch meal for tuna salad)
Meal 3: Chicken, Rice, Olive Oil, Greens (on off days switch rice for potatoes)
Meal 4: Steak, Avocado, Orange, Oatmeal
Meal 5: Free Meal
My hormones will be as followed;
ED (AM) : 45 Test E + 45 Test P + 25 Mast P + 25 Mast E
Pre: 25 Dianabol (inj) + 25 Anadrol (inj) + 25 Winstrol (inj)
Post: 4-8iu Gold Tops + 10-50iu Novolin Regular
ED (PM) : 25 MK-677 + 25 Proviron + 10 Lisinopril
Gear is from keytech and gearmazon
I'll be switching over to more of a DUP style of periodization but there's alot of concurrent and conjugate elements involved. We're constantly making subtle changes to the training stimulus to push past weaknesses in the chain of movement rather than just focus on volume or load for competition style lifts. We're going to be using some gear during training even though I want to compete raw, I believe I can get more volume that will contribute to better conditioning that way.
Tuesday (Me Squat)
GPP
Banded Mobility Circut
Banded Glute Ham Raise
Banded Reverse Hypers
Sub Maximal
Unilateral - Cluster Set
Max Effort
Squat - Working Set
Accessory
Press - Drop Set
Unilateral - Drop Set
Wednesday (De Upper)
GPP
Kettlebell Mobility Circut
Kettlebell Plyometric
Dynamic Effort
Press - Cluster Set
Bench - Cluster Set
Accessory
Arm Superset - Rest Pause Set
Delt Superset - Rest Pause Set
Abs - Rest Pause Set
Thursday (Me Deadlift)
GPP
Banded Mobility Circut
Banded Good Romanians
Banded Swings (or) Pulls
Sub Maximal
Row - Cluster Set
Max Effort
Deadlift - Working Set
Accessory
Pull Ups - Drop Set
Push Ups - Drop Set
Saturday (De Lower)
GPP
Kettlebell Mobility Circut
Kettlebell Isometric
Dynamic Effort
Pull - Cluster Set
Squat - Cluster Set
Accessory
Thigh Superset - Rest Pause Set
Hip Superset - Rest Pause Set
Abs - Rest Pause Set
Sunday (Me Bench)
GPP
Banded Mobility Circut
Banded High Pull
Banded Pull Over
Sub Maximal
Row - Cluster Set
Max Effort
Bench - Working Set
Accessory
Flys - Drop Set
Pulls - Drop Set
In coming weeks you'll get a better feel of this template. Everything except the max effort sets are on a timer so it's going to be a fucking gnarly ride.
Stay tune!
Anyway at the rate i'm going i'll start this upcoming blast at 185-195lbs @ 7is% bodyfat and i'm PRIMED to blow up. I'm super dense and functional at 200lbs currently, my physique is pretty gnarly despite everyone telling me heavy lifting "doesnt build muscle" this is by far the best i've ever looked this lean. I'm glad I chose to stay away from the DNP, especially with how crazy lifes been.
I've been jonesing to make a weight class leap to a full time 198 which means i'd need a lean weight of around 210 and off season weight of 220. I keep trying to do this but the bodyfat increase fucks up my leverages and ends up becoming a burden on my mechanics, this attempt at a weight gain will be less dependent on a surplus in calories and more about eating enough to increase but not much more. Macros of around 350/250/150, one of the biggest changes will be the insulin window will be post workout so pre and intra carbs are much lower, i'm also going to up the post workout fats by using whole eggs and olive oil to increase nutrient density in the feeding window.
Example of a day;
Meal 1: Steak, Avocado, Orange, Oatmeal
Pre/Intra: Gatorade
Meal 2: Eggs, Bagels, Cereal, Almond Milk (on off days switch meal for tuna salad)
Meal 3: Chicken, Rice, Olive Oil, Greens (on off days switch rice for potatoes)
Meal 4: Steak, Avocado, Orange, Oatmeal
Meal 5: Free Meal
My hormones will be as followed;
ED (AM) : 45 Test E + 45 Test P + 25 Mast P + 25 Mast E
Pre: 25 Dianabol (inj) + 25 Anadrol (inj) + 25 Winstrol (inj)
Post: 4-8iu Gold Tops + 10-50iu Novolin Regular
ED (PM) : 25 MK-677 + 25 Proviron + 10 Lisinopril
Gear is from keytech and gearmazon
I'll be switching over to more of a DUP style of periodization but there's alot of concurrent and conjugate elements involved. We're constantly making subtle changes to the training stimulus to push past weaknesses in the chain of movement rather than just focus on volume or load for competition style lifts. We're going to be using some gear during training even though I want to compete raw, I believe I can get more volume that will contribute to better conditioning that way.
Tuesday (Me Squat)
GPP
Banded Mobility Circut
Banded Glute Ham Raise
Banded Reverse Hypers
Sub Maximal
Unilateral - Cluster Set
Max Effort
Squat - Working Set
Accessory
Press - Drop Set
Unilateral - Drop Set
Wednesday (De Upper)
GPP
Kettlebell Mobility Circut
Kettlebell Plyometric
Dynamic Effort
Press - Cluster Set
Bench - Cluster Set
Accessory
Arm Superset - Rest Pause Set
Delt Superset - Rest Pause Set
Abs - Rest Pause Set
Thursday (Me Deadlift)
GPP
Banded Mobility Circut
Banded Good Romanians
Banded Swings (or) Pulls
Sub Maximal
Row - Cluster Set
Max Effort
Deadlift - Working Set
Accessory
Pull Ups - Drop Set
Push Ups - Drop Set
Saturday (De Lower)
GPP
Kettlebell Mobility Circut
Kettlebell Isometric
Dynamic Effort
Pull - Cluster Set
Squat - Cluster Set
Accessory
Thigh Superset - Rest Pause Set
Hip Superset - Rest Pause Set
Abs - Rest Pause Set
Sunday (Me Bench)
GPP
Banded Mobility Circut
Banded High Pull
Banded Pull Over
Sub Maximal
Row - Cluster Set
Max Effort
Bench - Working Set
Accessory
Flys - Drop Set
Pulls - Drop Set
In coming weeks you'll get a better feel of this template. Everything except the max effort sets are on a timer so it's going to be a fucking gnarly ride.
Stay tune!