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Be strong and look like it

getbiggest

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Nov 17, 2008
Messages
632
Alright quick background. Always wanted to look like a bodybuilder,always liked lifting heavy and eating heavier. After a stint in powerlifting I'm beginning to realize while I do really enjoy lifting heavy (and I'll continue to do so just with more reps and sets in the future) I'd really like to finally look good aswell. Some powerlifting lifts of mine were 700 raw squat (660 competition tore calves in hole of this lift), 505 raw Bench (500 competition) and 755 competition deadlift. I'm fat right now at 295lbs bodyweight and honestly I just really want to look good and feel healthier and try to live as long a life possible as I'm still decently young. Also just tired of being so overweight and the injuries from lifting near max weights all the time. I've had a complete pec tear ,calve tear, many pec strains many joint injuries and nagging aches. I'm going to continue to train heavy but higher reps and more volume atleast after my first phase of
This which is getting down to a desirable body fat level. After the dieting I'll switch to higher volume training and try to grow while staying lean and make use of my strength base. While dieting I'll follow a D.C. Type lifting routine since I'll be limited with energy during that time and that's the type of training that put what muscle I do have there. I work in a super hot manufacturing plant making aluminum working 12 hour swing shifts usually 60-74 hours weekly. I am married with children aswell. The first part I'll set aside 8 weeks hard dieting followed by 4 weeks to keep dieting and slowly reintroduce carbs back in and take out dieting drugs I was taking (DNP).
Cycle while cutting:
250mg test weekly
900mg eq weekly
600mg tren weekly
5iu hgh daily
250mg DNP daily

Diet:
1-3 scoops protein shake, 24ounce orange juice
2-8 cooked ounce chicken breast 1 cup instant rice (uncooked weight), 1 cup beef broth, 1/2 tsp salt,2 cups broccoli
3-3scoops protein shake, 1 cup dry oats,2 tbsp brown sugar
4-8 cooked ounces chicken breast, 2 cups broccoli
5-6 whole eggs, 3cups spinach, 1/4 cup spinach
61g fat/358pro/247carbs
Considering making the most out of the eight weeks and cutting out carbs from meal 2/3 on non lifting days or waiting till four week mark to do that. Open to suggestions. I'll keep lifting as heavy as I can and with the drugs I can't imagine muscle loss will be drastic in only eight weeks. After eight weeks I'll slowly reintroduce food again until I stop losing and only gain after this slowly.

Training will be D.C. Style.

Tomorrow finishes off a deload week for me and starts my diet and DNP useage will keep this as detailed as possible.

As drastic as it seems I'd like to be below 250 after this and not go above that again. I'm 5'9"
 

getbiggest

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Nov 17, 2008
Messages
632
Last leg deload workout today before going back to D.C. For my cut.
York power squat
2plates per side -10
4pps-5
5pps-3
6pps-3
7pps-2
8pps-7

Hack squat (first time doing these)
2pps-10
3pps-5
2pps-15

Uni leg curl standing no break just kept switching legs
90-12
90-12
90-12
90-11

Uni leg ext same thing no rest between legs
45-12
45-12
45-12

Standing calves
120-8
180-7

One set leg raises

Took a 250mg cap DNP yesterday and again this morning felt like I sweated a lot more while lifting. But also work 12 hours in hell before lifting so who knows.
 

getbiggest

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Nov 17, 2008
Messages
632
8/13/18
Decline barbell bench
45-20
135-15
225-15
315-5
365-8
ISO wide hammer strength press
90-5
180-5
270-5
360-6/3/1 rest pause

Hammer strength shoulder press
90-5
180-5
270-9/2/1 rest paused

Barbell skull crushers
95-5
135-5/2/1 rest pause

Unilaterial hammer strength tri ext
25-11

Hammer strength underhand pull downs
90-15
180-5
270-6/2/1

T bar rows
3plates-5
5p-5
6p-3
7p-7
5p-11

Stretches.

Could've did more on the chest stuff. But instead was trying to make each rep as hard as possible with a slow tempo because I tweaked my pec a couple weeks ago .So still being cautious there. Not a bad day. Sleep has been bad can't really use my cpap much at night.
 

getbiggest

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Nov 17, 2008
Messages
632
8/15/18
Hammer strength preacher curls
45-20
70-5
90-5
125-10/2/1 rest paused
Hammer curls
60-8 drop to 50-3 drop to 40-5
Lying leg curls
6-20
12-5
18-8/2/1 rest paused
Safety bar squats
60-10
150-5
240-3
330-2
430-7
330-13
Standing calves
100-10
180-11
Leg raises.

Stretch
 

getbiggest

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Registered
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Nov 17, 2008
Messages
632
8/17/18
Flat dumbell press
50-20
70-15
90-12
110-8
130-12
150-8

Incline hammer strength press
270-3 (testing pec)
360-9/3/1 rest paused

Seated dumbell shoulder press
100-10/2/1 RP

Tricep dips
Bw-9/2/1 RP

Rolling tricep db ext
40-10

MAG grip Cg pulldowns
10-20
20-5
20+45- 7/2/1

Underhand Low hammer strength rows
180-5
270-3
360-4/2/1

Stretches

Still going a little easier on chest stuff. Feels almost 100%
 

getbiggest

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Nov 17, 2008
Messages
632
8/20/18
Ez bar curl
Bar-20
Bar+50-5
B+100-3
B+120-7/2/1 rest paused

Alt db curls
50-14 drop to 35-10

Glute ham raise
Bodyweight-10
Red band-5
Green band-5
Red plus green band -6/1/1 rest pause

Cybex plate loaded squat press
6p-20
10p-15
14p-12
18p-6
12p-20

Cybex plsp calves
4p-10
8p-13

Stretch

Abs

I do abs after stretching now or I'll cramp while stretching
Hamstrings. Stopped dnp and changed diet a bit around. Will update later. All in all feeling pretty good.
 

getbiggest

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Nov 17, 2008
Messages
632
8/22/18
Incline db press
50-20
70-15
90-12
110-8
130-8

Incline smith machine press
2pps-5
3pps-9/2/1 Rest paused

Incline shoulder press
2plates plus 25per side-8/1/1 RP

Cg smith press
2pps-5
2plates and a 25 per side-3/1/0 RP (really under estimated how fatigued my triceps would be at this point clearly)

Behind head db tri ext
25-12 drop 20-9 drop 15-5

Wide MAG pulldowns
10-20
15-5
20-7/3/1 RP

Deadlifts
315-3
405-2
495-1
585-1
700-4
500-7

Stretches
Will post video of 700-4 later. Maybe could've did another rep but starting position on first rep was terrible which resulted in more of a fight than I would've liked. So I work swing shift either 430am-5pm or 430pm-5am ,on nights I lift before work at 2:15pm. To make my meal timing the same I've started waking up at 1am on days to lift at 2:15am before work. Today was the second session of that so still getting use to that. But not bad.
 

getbiggest

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Nov 17, 2008
Messages
632
8/24/18
Straight bar curls (done controlled touching nose squeezing and down slowly)
45-20
65-15
95-5
115-5
135-6/2/1 RP

Unilaterial reverse cable curls
5-13 drop to 3-20

Standing unilaterial leg curls
45-20
90-12
140-15/6/4 RP

York power squat
180-10
360-3
450-3
540-3
630-3
740-7
470-20

Seated calves
45-10
90-8
115-9

Stretch

Cable ab crunches to failure.
 

getbiggest

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Messages
632
8/25/18
Fasted am cardio
20minutes bike
7mins stair climber
5mins highest incline treadmill
 

rAJJIN

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jcc80

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Not a whole lot of replies here but I gotta say that deadlift video was impressive.

Sent from my SM-G950U using Tapatalk
 

getbiggest

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Nov 17, 2008
Messages
632
Thanks guys. It's all been coming along pretty good. I tend to enjoy this type of training a lot more than prepping for like a powerlifting meet so I can usually push myself More. Always had good results with a D.C. Style training, not sure why I ever go away from it.
 

getbiggest

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Nov 17, 2008
Messages
632
8/27/18
Decline barbell bench
45-20
135-15
225-15
315-5
365-10

ISO wide hammer strength press
180-5
270-5
360-8/3/1 RP

Hammer strength shoulder press
180-5
270-14/2/1 RP

Barbell skullcrusher
95-5
135-6/3/1 RP

Uni tri hammer strength ext
25-13 drop to 20-5 drop to 15-7

Hammer strength pulldowns underhand
90-20
180-5
270-10/2/1 RP

Tbar rows (fixed machine one)
3plates-5
5-5
6-3
7p+10-8
5p-12

Stretches.

Felt good. Gonna do a gh serum in the am for the sciroxx somastim gh.
 

getbiggest

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Nov 17, 2008
Messages
632
8/29/18
Hammer strength preacher curl
45-20
70-8
90-5
125-11/2/1 RP

Hammer db curl
60-9 drop to
50-5 drop to
40-8 drop to
30-4

Laying leg curls
6-20
12-5
18-9/3/1 RP

Safety bar squats
150-10
250-3
350-3
450-9
330-15

Standing calves
100-10
180-12
180-6

Stretch

2 set of 20 leg raises.
 

gungalunga

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Impressive deadlift.....keep up the good work!
 

getbiggest

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Nov 17, 2008
Messages
632
8/31/18
Flat bbell bench
45-20
135-20
225-15
315-8
365-5

Hammer strength incline
90-15
180-12
270-12
360-12/2/1 RP

Db shoulder press
50-20
75-15
100-11/2/0 RP

Tri dips
10/2/1 RP

Rolling tricep ext db
40-11 drop to
30-4 drop to
20-6

Mag Cg pulldowns
10-20
15-12
20-8
20+45-8/2/1 RP

Under hand hammer strength low row
90-15
180-12
270-8
360-6/1/1

Smith shrugs
90-20
180-15
270-8
180-15

Stretch

Decided to make all my warmups actual sets with higher reps to get more work in. Went good still increased my rest pause sets aswell. Felt good.
 

spartan

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Feb 22, 2011
Messages
788
Looking good my friend. Looking forward to seeing your progress. Diet and workouts look on point to me. Should see some really nice results over the next 8 weeks.
 

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