My time on Pro Muscle (pic log)

[BigChef]

Getting bigger mate! Keep up the good work!

 

[bmcjames]

ohh boy

Just had to open up my boxes of clothes from my fatty days.

34" waist pants just aren't cutting it anymore... Had to bust out the 38"s =)

I was determined to find the culprit to this and when I wrapped the tape measure around my legs I found that they are both a nice 27" now.

 

[bmcjames]

Finally updating the log again

Monday 10/17/2011 BW 222
Hammer Wide Bench
160lbs per side x 8 reps, 135lbs per side x 8 reps, 115lbs per side x 7 reps

Smith Behind Head Military Press
140+bar x 7, 120+bar x 7, 90+bar x 9

Reverse Grip Bench Press
185 x 7, 155 x 8, 135 x 10

Wide Pronate Pull Ups
+25 x 5, BW x 9, -40 x 9

Floor Conventional Deadlifts
460 x 6, 365 x 10

Wednesday 10/19/2011
Alternating DB Supinate Curls
50lbs x 8, 40 x 7, 30 x10

DB Hammer Curls Straight Set
50lbs x 12

Standing Calves
200 x 8 (stretch 10sec @ bottom), 200 x 10 (straight set)

Lying Leg Curl
160 x 10, 140 x 10, 120 x 9

Deep Smith "Hack" Squat
315 x 5(not as deep as it should have been*),
275 x 6, 225 x 9

Friday 10/21/2011 BW221lbs
Decline Bench in Power Rack from Bottom position touching chest
255lbs x 6, 225lbs x7, 200lbs x 8

BB Military Press (spotter for liftoff)
155lbs x 8, 135lbs x 13, 135lbsx x 8

Close Grip Pin Press
215lbs x 5, 200lbs x 4, 185lbs x 4

Close Grip Pull Ups
+55lbs x 7 (singles, foot touches ground on each), +25lbs x 5 (straight set, not foot touch), BW x 5

Rack Deads from top of knee cap (no shoes)
565 x 10, 495 x 9, 455 x 9

Sunday 10/23/2011 BW220lbs
Preacher BB Curl (cambered curl bar)
90+bar x 5, 70+bar x 7, 50+bar x 6

DB Pinwheel Curls (straight set)
55 x 15

Seated Calves
120 x 7 (stretch 10 sec @ bottom per rep), 100 x 8 (straight set), 55 x 8 (straight set)

Stiff Leg Deadlifts (3 second stretch at bottom per rep)
275 x 7, 225 x 6, 185 x 6

Rack Squats (set the safety pin, squat down to the pin and hold for 2 seconds then press, this takes momentum out and is hella hard!)
405x 7 (above parallel), 315 x 6 (parallel), 225 x 8 (below parallel)
I could have gone much more, doing the stiff leg deads first fried my back and held me back. I'll be sure to have some much better numbers next time because I won't do stiff leg deads...

Tuesday 10/25/2011 BW 225lbs
Smith Flat Bench
220+bar x 6, 200+bar x 8, 180+bar x 7

DB Military Press
65x8, 55x8, 45x5

Dips
+75x5, +50x6, +25x9

Lat Pull
250x6, 225x7, 200x8

Bent Over BB Rows
275x10 (pronate + straps), 255 x 10 (pronate + straps), 225x8 (supinate no straps)

Thursday 10/27/2011 BW 225lbs
Standing BB Curls
135x6 , 115x12, 95x20

Reverse Grip 2 Hand Cable Curls
140x16, 100x12

Leg Press Calves
215lbs x 10 (10 sec stretch @ bottom), 215lbs x 15 (straight set)

Lying Leg Curl (messed up my first set here*)
150x 11(forgot to check notebook for how much weight to do...) 170x10, 150x6, 130x8

Bench Squat (parallel, hold for 2 seconds at bottom before pressing)
335x8, 295x8, 245x8

Sunday 10/29/2011 BW 222lbs
Hammer Wide Bench
170perside x 8, 135perside x 9, 125perside x 5

Behind Head Smith Military Press
150+bar x 6, 130+bar x7, 100+bar x 9

Reverse Grip Bench Press
195x8, 165x8, 145x6

Wide Pronate Pullups
+25x6 (straight set), BWx10 (straight set), -50 x 13 (straight set)

Floor Conventional Deadlifts
475x6, 405x8, 365x8

Monday 10/31/2011 BW230(bloated)
Alternating DB Supinate Curls
55x7, 45x6, 35x6

DB Hammer Curls
50x14

Standing Calves
220x7(stretch 10 sec@ bottom), 220 x 15 (straight set)

Lying Leg Curl
180x12, 160x8, 140x8

Deep Smith "Hack" Squats
315x6 (proper depth this time =), 275x5, 225x5

Wednesday 11/2/2011 BW225lbs
Decline Bench From Bottom Position
265x5, 225x7, 205x6, 185x5

BB Military Press (no spotter for liftoff
175x3, 155x3, 135x5, 95x12

Close Grip Pin Press
215x5, 200x4, 185x4

Close Grip Pull Ups
+60 x 6 (singles, foot touch ground per rep), +25 x 8 (straight set), BW x 6

Rack Deads (wearing shoes so at bottom of knee cap)
585x6, 545x6, 495x7

Cardio 250calories in 25mins on treadmill


Form for military press, I bring the bar all the way down to nose level. Any lower and it hurts my shoulders any higher and I feel it is a waste of time.

 

[bmcjames]

Update from me

I am soon to have my own professional level home gym and by 2013-2014 plan on opening West Houston/Katy area's first powerlifting/strongman/bodybuilding hardcore gym =)

The gym will be directly advertised to high school football/powerlifting teams. I know there is a nice niche of hardcore lifters on West Houston area with the only hardcore gyms being about a 18-30miles drive (roughly 1.5-2 hours drive in Houston Traffic). Will also be supporting the local Police and Firefighters departments.

The fitness industry is my love and what I can actually see myself doing for the rest of my life.

 

[bmcjames]

Nov 6, 2011 223lbs little bloated from cheat meal a few days back

Louzee thought I was looking good today so she made me take some pics in the parking lot after training chest/delts/tris/back

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[bmcjames]

That cheat was

double posted by accident*

That cheat meal was probably a solid 2500cals.

Was a 10oz black Angus steak covered with Pepper Jack Cheese and Jalapenos
rice and Charo beans

+ half of Louzee's Tortilla soup and a full basket of chips and 2 bowls salsa

It was heaven to eat it that day, then the next morning I think I spent 30 mins on the toilet praying to god that I would survive and learn my lesson to not do that again haha

 

[Queefer]

You are looking even bigger buddy. Must have been hot outside as you've got some boobsweat going on

 

[bmcjames]

I had just finished with a 1 hour of training

Smith Bench
DB Military
Decline Head Crushers
Lat Pull (did the whole stack +5lbs)
Bent Over BB Rows (first time doing 295lbs)

Ohh yeah and I'm testing out some Helios for a friend, that stuff makes me sweat like a pig!

 

[bmcjames]

Brovember Beard Time!

Brovember Beard Time

6 days in

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[leanbody]

Go for the elvis side burns, bro!

 

[bmcjames]

update +600lb rack dead video at bottom

Thursday 11/10/11 BW 224lbs (still sick)
Incline BB Bench
225x2, 205x5+3negatives, 185x3+3negatives, 135x6+3negatives
Behind Head Smith Military (weight +bar)
155x2, 130x6+3negatives, 110x3+3negatives, 90x6+3negatives
Reverse Grip Bench press
205x4, 185x4+4negatives, 155x6+negatives
Wide Pronate Pullups
+30lbs x7reps (straight set), +15lbs x 6reps (straight set), BWx4, BWx3
Floor Deadlift Convetional
495x5, 455x5, 405x5

Saturday 11/12/11 BW225lbs
Preacher BB Curl (weight + bar)
100lbs x4+4negatives, 80 x6+3negatives, 50 x 9+3negatives
DB Pinwheel Curl
60x12
Donkey Calve Sled
160x4, 120x2, 80x2, 40x2 (5 second negative + 15 second stretch at bottom EACH rep, all 1 huge set no rest between weights)
Lying Leg Curls
200 x6+5negatives, 100 x16+6negatives
Sumo Leg Press (hams)
540 x 20reps (straight set), 540x 15 reps (straight set)
Zercher Squat (start from bottom position)
275x4, 225x8, 225x5

Monday 11/14/11 BW 223lbs
Decline BB Bench (bottom half only)
275x3 +4negatives, 245x2 +4negatives, 225x2 +2negatives, 185x4 +3negatives
BB Military
135x6 +3negatives, 115x6 +3negatives, 95x5 +4negatives
Floor Close Grip Bench
205x2 +3negatives, 185x2 +2negatives, 135x6 +4negatives
Close Grip PullUps
+65lbs x 7, +45x5, +20x7
Rack Deads
600x6, 550x6, 500x10

Rack Deadlifts 600lbs x 6 reps bw223lbs - YouTube



If you didn't notice, that is the lowest pin my shitty golds gym has

The only way I could pull from below my knee would be to stack about 5or6 x 45's on the ground to elevate the bar. That combined with the 12x 45's on the bar would have me the ultimate 45lb thief in the gym (next to the douche bag doing the combo leg press/tricep extension with 4" rom with 10x 45's per side)

For me the rack deads serve more of a "get a feel for the heavy weight". It seems that where I pull from (rack deads) I am always +90lbs with same reps over my floor deadlift.
So I got 6p + 5+2.5 per side today, my next floor deadlift day I shouldn't have any issues pulling 5p +5+2.5 per side.

But as far as the posterior chain, trust me my ass cheeks were clinching like a mofo and I had to go wipe my arse again after that first set Felt like I sharted a little around rep 4 hahha

 

[bmcjames]

Guns and Grannies

A few pics from Saturday visiting my grandam and shooting some guns
Yeah I look like a lumberjack, red beard and dark blonde hair (turns light blonde if I ever stay outside for any length of time)

Gut huge and bloated, also riding the a car for any real length of time always seems to make me take on this huge fat/bloated ogre look (was a 3 hour one way drive to grannies)
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showing off the man hands to grannie
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my mom and me shooting her new Sig 38cal (concealed hand gun)
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Her new gun^^

my dad and I shooting the new REMINGTON 870 12 gauge Custom (modded by him, ported barrel, shortened stock for hip shooting, red dot/laser/flash light) This accepts up to a 3.5" mag
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The lumberjack (Me) and grandma
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My ole faithful Ruger 10-22 that I grew up with since I was 10yrs old.
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When I got home Sat night I was 235lbs! Piglet oink oink lol
I honestly didn't cheat my diet at all that day! I was 100% on point, packed my food for the entire day... I think just riding in the car for that long stresses me out and makes me hold water like a camel

 

[bmcjames]

223lbs today

Decided to see what happens when I increase my volume a little.

Training is still the same split and same workouts, instead of doing 3 sets of heavy/moderate/light weights though I am doing 5 sets of 10 reps (upper body+quads) and 5 sets of 15 reps (calves/hams)

I pick one weight and do it for all 5 sets, typically I get the first 2 sets 100% on my own, then set 3 I get 8 reps and have 2 forced reps focusing on the negative, set 4 I get around 6-7 reps with 3-4 forced reps focus on negative, and set 5 around 5 reps with 5 reps forced and focus on negative.

I can say for one thing, I am getting the most wicked pumps ever like this! And when finishing up legs I am ready to puke for about the next 30 mins and have to just lay in bed for a while...

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Pic of my biceps right after doing 5 sets of 10 reps with 70lbs on preacher bb

 

[bmcjames]

arms are probably about 18.25" or so here. Their 17.5" cold and this was a killer pump....

Perhaps in 3-4 months they will be this size without the pump =)

 

[bmcjames]

20 days transformation due to diet 11/6 vs 11/26

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This is how much diet can make a difference. This is just 20 days of cleaner diet and eating when hungry instead of force feeding. Same bodyweight and leaner =)

 

[bmcjames]

12/1/11 BW225lbs
Trained chest/delts/triceps today
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[SmallTownIron]

Def a good size body. Didnt you use to work with Phil?

Looks like you put on some weight; not all muscle thought, mostly weight that needs to be tightened up. BUt you are starting look better bud; great job!

Whats your diet and regimen look like right now

 

[bmcjames]

Yeah a little pudge to clean up

Give me 4-8 weeks and I'll be clean and mean again.

And Phil is still my man =)

 

[bmcjames]

Home Gym Delivered and Being Set UP!

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Still a work in progress.

Weights are:
6x 100s
10x 45s
2x 35s
8x 25s
20x 10s
4x 5s
4x 2.5s

Also have a band pack consisting of over 1400lbs totaling band resistance.

Still need to get the Westside Barbell belt for the belt squat machine
Will be building the deadlift platform (2" thick plywood 4'x8' covered with thick rubber mats)
I will also be building alot of my own equipment.
Weight Tree's, Car Deadlift Platform, Farmers Walk Handles, Prowler Sled, Yolk Walk Bar

Should have the garage fully cleaned and really spiffy by the end of the month.

Have to finish up the sound system also.
Currently is just a sony bravia 5.1 stereo surround sound with an additional 200watt (rms) powered sony sub. However I'll be adding 4 6x9 boxed speakers powered by Kicker 400 watt (rms) 4 channel amp and for more bump 2x kicker comp vr12s powered by a cheapo brand 1500watt amp (about 700rms)




On a side note here are a few recent pics of me getting shredded up.
12/30/11 206lbs morning nude weight
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and nice and puffy right after tearing up Luby's
12/30/11 213lbs about 2 hours after eating a easy 2k calories with god knows how much sodium =)
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Waist managed to drop form a 36" to a 33" in from December 1st (225lbs) to the 30th (206lbs). Strength still creeping up also.

 

[builder]

nice work bud! i bet your stoked about getting your gym set up :headbang: