Bodybuilding

[ranger54]

Day 10

Slept terribly last night which was disappointing but still trained chest at 7am this morning.

1. DB Flat Press: RP: 100 9/3/2 [14]
widow maker: 60/22

2.Incline Smith Press: RP: 205 5/2/2 [9] too heavy will be staying here for a while I surmise.
Widow maker 115/19

3. BB Decline: RP: 185 6/3/3 [12]
widow maker: 135/17

4. Cable incline fly: 60/12,10 40/17,15 30/19

5. Eagle machine fly: 70/20 110/15,16 150/10,9



Diet:


Meal 1: 1 banana, 30g of baby food, 30g of whey
TRAINING
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Best,


BL3

 

[ranger54]

Day 11

This three day training cycle flew by and I am already depleted and lighter than I was three days ago. Ready for a rest day and cheat meal tomorrow. I am going to slow cook some ribs. Pretty excited about that.

Today we trained shoulders and arms.

1. Behind the Neck Press: LT 135 9/6/4 [19] TT: 145 9/5/3 [17]

2. DB rear delt flys (heavy swings ss with light swings)
25/15 & 15/10
25/17 & 15/10
35/15 & 15/8
45/10 & 15/7

3a. OVH Press down 150/22,20 160/18

3b. Rope curl 80/20 90/20 100/20

4a. DB Skull Crusher RP: 50 10/4/4 [18]

4b. Incline DB Curl RP: 35 13/6/3 [21]

5a. Triceps crossover 20/20,20,20,20

5b. BB rev curl 40/20,20 60/15,11


Diet:


Meal 1: 1 banana, 30g of baby food, 30g of whey
TRAINING
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Best,


BL3

 

[ranger54]

Day 12

rest day today. It’s a Wednesday so I am teleworking from home, which really means I am watching YouTube and reading Jordan Peterson’s 12 Rules for Life. I have read this book twice already. Highly recommend. I have some pork ribs getting ready to go into the oven for five hours for tonight’s cheat meal. Will post a picture later tonight.

this morning my weight was up to 210.4lbs. My coach isn’t worried and still letting me cheat. We are going to add an AI in soon. The test and dbol is weighing on me literally lol.


Best,

BL3

 

[ranger54]

Day 13

Hey guys, woke up this morning at 213 after a massive cheat meal last night. I had ribs, potatoes and about a dozen cookies my wife made. Maybe more lol. I was pretty watery this morning but after my workout I was fairly dry. We trained back today with tons of volume. We dropped the rest pauses and implemented drop sets for the next two weeks and then we will go back to rest pause.

1. Wide Grip MAG Pulldown DROP x2 200-150-100 (10-8-15) [33]

2. Unilateral Hammer Strength High Pull down: 2plates+10/ 12,12,11,11
Widow Maker: 1plate/20

3. Under Hand MAG Pull down DROP x2 160-100 (12-12) [24]

4.Seated Unilateral Hammer Row 4plates/11,13,12 5 Plates/10
DROP Bilateral: 3plates-2plates-1plate (13-13-25) [51]

5. Smith BB Row: 225/15,13,12,12
DROP 275-185-135 (9-12-11) [32]

6.Eagle Pulldown 170/20,20 150/20

7. Hammer underhand Row: 2plates/13,12 1plate/30

Two hour workout today which is longer than usual but I had the surplus to do so. Taking my dog to the vet today and working from home so a great day to absolutely destroy myself in the gym. I am really enjoying training right now. Really looking forward to seeing the progress come eight and four weeks out.

Best,

BL3

 

[ranger54]

Day 14

Trained hamstrings today after meal one. Was super stoked about my performance of the BB Stiff Leg DL. I PR'd my 15 repper and 8 repper by 20lbs each.

1. Seated Calves (DC Style pauses) 2plates/14

2. Lying Leg Curl DROP: 130-90-50 (12-8-10) [30] last week I did 130 for 12 also but today whoever was on the machine before me slid three 5lbs micro plates on the stack so my weights were off. frustrating.

3. Unilateral curl: 85/11 (+4 from last weeks top set)

4. BB SLDL: LT 315/15 TT: 335/15 LT:365/8 TT: 385/9

5. Seated Leg Curl: DROP 180-100-70 (11-13-15) [39] need to go heavier next time

Best,

BL3

 

[ranger54]

Day 15

Last day of the training cycle. I was feeling really good the last two days but today I am deathly hungry. Which is interesting considering how much I spilled on my last cheat meal. I can def feel my estrogen rising with the water I am retaining. Interested to see what I look like in tomorrow's pictures.

Shoulders:

1. BB Front Raise RP:LT: 6012/8/8 [28] TT: 70 14/9/8 [32]
WM: 60/20

2. Behind the Neck Press: RP LT 145/9/5/3 [17] TT: 145/12/5/3 [20]
WM: 95/20

3. Standing Machine Lateral: RP LT:100/17/8/6 [31] TT: 100 19/9/8 [36]
WM: 50/20

4. Rear delt cable crossover: RP LT 30 /11/10/10 [31] TT: 40 13/9/7 [29]

5. Seated DB Laterals 20/20,20,25

Ready for a rest day tomorrow. Not sure what my cheat meal will be. Thinking I should be a bit more conservative than last week. I have to train legs early Monday morning so I do not want to still be digesting the cheat meal Sunday night. Suggestions are welcome.

Best,

BL3

 

[ranger54]

Day 16

Rest day today NEAT will be fairly low and I will be conservative with the cheat meal tonight. Woke up tighter than my last rest day but was much hungrier the last few days. Today is Sunday so we have church and then some family time with my wife’s grandmother. As it stands now I am 19.5 weeks out from show day.


Diet:

1. 50g oats, 1 egg, 60g of whey
2. 200g steak
3. 200g chicken, 70g pasta
4. 2 cans of tuna, 2 slices of bread
5. BIG CHEAT MEAL!!! with humalog



best,

BL3

 

[ranger54]

Day 17

Woke up at 211ish this morning. I was conservative with last night's cheat meal and just had a big bowl of oatmeal with fruit, honey, and white chocolate chips. Trained legs at 7AM and probably had the best leg training of the prep. I felt very strong and stablel on every lift and my endurance was also elevated compared to days past.

1. Donkey Calves DC style: 300/14
WM: 300/21

2. Safety Squats: This was what was really impressive. Two weeks ago I did 275/8,8,8 heels elevated. This week I took all three sets of 275 to 12.
WM: Squat machine 3plates per side/21

3. Leg Press: Two DROP SETS first one at 6plates per side. My training partner gradually pulled them off one by one until I failed at 40 reps. Second DROP we started at 4 plates per side and did the same thing as previously stated until I failed at 50 reps.

4. Leg extensions: DROP#1 210-150-110 (11/7/7) [25] DROP#2 170-110-70 (15/7/7) [29]

That was it. Four movements took us over two hours. Rest of the day I will be reading Jordan B. Peterson's 12 Rules for Life: An Antidote to Chaos and rehearsing worship songs on the piano for church on sunday.

Best,

BL3

 

[ranger54]

Day 18

Legs are destroyed from yesterday and slept like a rock. We trained Chest after meal one today utilizing heavy straight sets and drops as the intensity sets.

1. Hammer Strength Incline Press: Top Set 4plates per side/7
DROP (4p-3p-2p) 7/3/13 [30]
DROP (3p-2p-1p) 12/7/21 [40]

2.Smith Bench: Top Set 225/8
DROP: (1plate + 2quarters-185-135) 5/3/4 [12]
DROP: (3Q-2Q-1Q) 10/6/14 [30]

3. DB Decline Press: 70/10,8,8,9

4. PEC DEC: 130/18,16,15 Neutral Grip 145/16 DROPx2

5. Unilateral low-high cable fly 30/20,20,20


Best,

BL3

 

[ranger54]

Day 19

Last training day of this three day cycle. We trained shoulders and arms this morning. Not as intense as usual but lots of volume.

1. Chest supported Lateral raise supersetted with band iso holds: 20/23,16,17,16,16

2. Face Pulls: 80/20,22,20,20 140/13

3a. UH Pressdown 140/28 160/20,20 +2 DROPS

3b. Preacher Machine: 90/16,16,11 +2 DROPS

4a. Deadstop BB Skull Crushers: 95/13,12,12,11

4b. Hammer Curl 30/20 35/18 40/14,12

5a.Rope extension 110/19,17 100/21

5b. REV Grip cable curl: 90/18,19 80/20

Ready for a day off tomorrow. My wife is making me some sort of dessert to add on to my cheat meal. I will actually post a picture this time. lol

Best,

BL3

 

[ranger54]

Day 20 and 21

Hi everybody, here is two check ins. Yesterday, Thursday was a rest day. I weighed in at 209.6 with my waist measurement at 33inches. I watched the Irishman on Netflix. That was pretty much all I did. I had a cheat meal of ribs and quinoa and then my wife made me a big M&M Cookie. Woke up this morning at 213 and trained back after meal one.

1. DB Row 100/6 120/12,12,3 WM: 80/20

2. Seated Close Grip cable row: 160/15 200/12,15,12 225/6,7 with DROP SET x2

3. BB Row: 185/16 205/14,13 225/15 (+9 reps from last month)

4. Neutral Grip Pull down: 160/15,10,9 200/6 DROP SETx2

5. Cable Pull over: 110/20,20,20

6. MAG UH Pull down: 150/18,14 180/8,8 DROPx2

7a. Eagle machine row: 130/20,20,20

7b. Dual Pulley lat pull down: 70/20,20,20

Thought I would repost this for common knowledge:

Age: 29
Weight: 208.4lbs
Height: 6'

Diet:

Training Days
Meal 1: 1 banana, 30g of baby food, 30g of whey
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Non-Training Days
Meal 1: 50g of oats, 1 egg, 60g of whey
Meal 2: 200g of steak
Meal 3: 200g of chicken, 70g of pasta
Meal 4: 2 slices of Ezekiel bread, 2 cans of tuna
Meal 5: Big carb heavy cheat meal

Training:
3 Days on 1 Day off.

Day 1: Quads
Day 2: Chest
Day 3: Shoulders and Arms
Day 4: Rest
Day 5: Back
Day 6: Hamstrings
Day 7: Shoulders
Day 8: Rest

Pharmacology:
400g Test C
300g Deca
12.5mg of Dbol (first 4 weeks)

Best,

BL3

 

[ranger54]

Day 22

Hurricane Douglas is headed toward Hawaii and everyone is freaking out. Really hoping the gym doesn't close. I have had enough of closed gyms this year.

Hamstrings:

1. Seated Calves DC Style: 2plates and 2tens/13
WM: 2 plates/22

2. Seated Leg Curl: 160/15 180/14 (+3 from last week) 200/10,12 DROP Set x2

3. DB RDL: LT 120/15 150/8 TT: 130/15 160/8

4. unilateral leg curl: 85/10 (-1 from last week)

5. Lying Leg curl: 130/12 (+1 from last week ) Drop set x1

Best,

BL3

 

[ranger54]

Day 23

Incredibly my training partner and I were able to squeeze in a training session before Hurricane Douglas swept across Hawaii. Sitting on my balcony now and everything seems calm...before the storm. Anyway, trained shoulders and I have a rest day tomorrow. Cheat meal was supposed to be a dinner at Cheesecake Factory with my Wife's family. Not sure if it will still happen or if it will still be standing after this hurricane has its way with it.

1. DB Shoulder Press 80/12,8,8 (same as last month exactly) DROP SET x2

2. Cable lateral raises: 40/14,13 30/18,20 DROP x2

3. DB Chest Supported Laterals w/band superset: 20/22,20,16,18 30/12

4. REV Pec Dec: 145/21, 15 175/16,10 DROP x3

5. Machine Seated Lateral Raises: 70/23 80/21 90/19

Looking forward to my rest day tomorrow.

Best,

BL3

 

[ranger54]

Day 24 and 25

Yesterday was a rest day and the recovery from Hurricane Douglas. If you didn't know, the hurricane missed the islands by 40 miles or so. Didn't even rain lol. I woke up on the rest day morning at 211.8 with a 33inch waist. I didnt eat much during the day but my wife and I went to Cheesecake Factory for a little date night. I will post the pictures of what I ate. I crushed a ton of food in preparation for legs the next day.

Legs:

1. Donkey Calves DC Style 320/12
WM: Seated 2plates/25

2. Leg extensions: 250/19,10,10 230/11 DROP SET x3

3. Hack Squat: LT 4plates/8,9 TT: 4plates/11,15 5plates/5 3plates/20

4. Seated Leg Press: 250/20,20 310/30

5. Sissy squats on the smith: 95/10,9,9,10

Best,

BL3

 

[ranger54]

Day 26

Woke up today at 218lbs. Still feeling pretty spilt over from my cheat two days ago. Probably over did it but my coach said we are still in a growth phase and not to worry about it. We trained Chest after Meal 1. Chest is one of my worst body parts and least favorite to train, but actually felt strong today.

1. Flat DB Press: 100/11,10,6,8 DROP SET x2

2. Incline Smith: 205/7,6 185/7,5 DROP x2

3. BB Decline: 225/5,4 185/8,7
WM: 135/19

4. Incline Cable Fly: 30/26 50/13,11,12
WM: 40/17

5. Eagle Machine Fly: 150/10,11 110/13,12


Best,

BL3

 

[ranger54]

Day 27

Last day of the training cycle which is always shoulders and arms. Ready for another off day tomorrow.

1. Behind the Neck Press 145/11 (-1) from last week, 8 115/10,10 DROP SET x2

2. DB Reverse fly: going from heavy dbs to light

25/20, 15/10
35/17, 15/10
40/15, 15/10
40/16, 15/11

3a. OVH Pressdown 150/15,12,13 DROP
3b. Rope Curl 100/20 120/16,14 DROP

4a. DB Skulls 50/11 (+1 from last week), 10 40/10,10
4b. Incline DB curl: 40/13,9 30/13,15

5a Tricep Cross: 25/20,20,20
5b. 60/15,14,12

Best,

BL3

 

[ranger54]

Day 28 and 29

Yesterday was a rest day. Pretty mellow day. I did some skateboarding and took my dog to the park. I made some chicken fried rice and had some left over cheesecake for my cheat meal. I forgot to way myself this morning before I trained but I am not worried. I will post weight tomorrow. This week we are training four days straight as I am taking a 5 day vacation with my wife to Kauai. When we get back prep really begins.

Back

1. MAG Wide Pull down: RP 210 9/5/4 [18]
WM: 150/20

2. Unilateral Hammer strength Pull down: 2plates, 1ten, 1five/ 12,12,12 2plates, 1quarter/ 10
WM: 1plate, 1ten/20

3. UH MAG pull down: RP: 170 12/7/5 [24]
WM: 130/20

4.Seated Hammer Row: 5plates/11,10,10 RP: 4plates 10/5/5 [20]

5. Smith Machine Row: 225/20 275/9 RP: 275 9/5/5 RP: 225 15/7/7 [29]

6. Eagle Pulldown: 150/20,20,20

7. DB underhand row on incline bench: 40/12,13,14

Best,

BL3

 

[ranger54]

Day 30

Trained hamstrings today and broke two PRs on lying hamstring curls and stiff legged deads. Pretty excited about both of these. Almost as excited as my vacation that I am going on in two days lol.

Hamstrings:

1. Seated Calves: DC Style 2plates,2tens,5fives/12

2. Lying Leg Curls: RP: 130 18/7/6 [31]
WM: 110/19

3.Unilateral hamstring curl: 40/15,19,20 85/13

4. Stiff Leg Deads: 345/13 395/10

5. Seated Leg curl: RP 220 11/5/4 [20]
WM: 140/20

Best,

BL3

 

[ranger54]

Day 31

Greetings! This normally would be the last day of training on this cycle yet we are taking a few days off the gym this upcoming week right before the prep REALLY begins. That being said, we will be training legs tomorrow.

Shoulders

1. BB Front Raise: 70/16 80/12,11,9 60/11,11
WM: 40/21

2. Behind the Neck Press: Thinking about switching this exercise out as I am losing reps on each week
RP: 115 15/7/5 [27]
WM: 95/17

3. Standing lateral raise machine: RP: 100 22/11/8 [41]
WM: 50/18

4. Rear delt cable cross: 20/20,18,15,13,17,16

5. Seated DB Laterals: 25/20,20 15/20

Best,

BL3

 

[ranger54]

Day 32

I said I would weigh in a few days ago but I forgot. Weighed in this morning at 217.8lbs. Last training day until August 10th. As stated previously, my Wife and I are headed for a 5 day vacation in Kauai. That said, my training partner and I killed legs today! Will not be working out or staying on the diet while on vacation.

Legs

1. Donkey Calves: 2 triple drop sets

2. Safety Squat Bar Squats: LT: 275/12,12,12 TT: 295/10,10,10
WM: Squat machine: 3plates, 2tens/21

3. Leg Press: 7plates 11/5/0 [16]
WM: 5plates/20

4. Leg Ext: RP: 210 210 12/7/6 [25]
RP: 170 16/10/7 [33]
WM: 130/19


See ya in 5 days!

Best,

BL3