G-Flux Livin

Bigger Stronger Leaner Competitive Bodybuilding
21

9-25-6

Chest, Triceps, and Light Delts

Incline DB Press

50x8
70x8
80x8
90x6 <-PR

Decline DB Press (1 1/2 Method)

55x12
40x10
30x12

Flat Lying Cable Flies

30x8
20x12+4
20x10+5

Rack Lockouts (7 Setting)

225x15
275x15
335x10

EZ Bar Close Grip Bench (Off Belly Button)

70x20
70x20
70x20
70x15

Rone Incrine Rench Rear Relt Raises
10x12+3+3+3
10x12+3+3+3
10x12+3+3+3

Rent Over Rear Relt Raises

15x15
15x15

Chest pump was awesome. I hit triceps really heavy with the rack lockouts so I didn’t do much else for em. The close grip work was more for shoulders than anything else. 70 pounds is nothing really. I’m going to start hitting my lagging body parts twice a week (one muscle group at a time) for the next month. Delts are lagging so I’ll be hitting them on Mondays and Thursdays.

22

9-26-6

Back Bicep and Forearms

Superset:
Sternum Pullups BWx6x4
Barbell Curls 90x6x4
BTB Wrist Curls 90x12x4

Superset:
Chest Supported Row 90x8x4
EZ Reverse Curls 70x8x4
Hammer Curls 30x8x4

Superset:
Rope Lat Pulldowns 140x10x4
Drag Curls 65x8x4
Cable Reverse Curls 80x8x4

Superset:
Seated Cable Rows 140x15/100x8/60x6
Seated Cable Preachers 40x8/30x6

Wrist Curls 65x"[#$&#!] Hostile" Pantera

Just read an excellent article about bulking on T-Nation by Christian Thibeadeau.
It’s making me second guess my bulk…

23

9-28-6

EDT A (15 minute intervals)

Core Exercise:
Cleans 165x15

Circuit A1 Superset:
GHR BW+10 x 6,5,5,5,5,5,5,5,5 = 46 reps
Pullups BW x 5,5,5,4,5,4,5,4,4 = 41 reps

Circuit A2 Superset:
Lying Tricep Extensions 25 x 5,6,7,8,8,8,8,8,8,5 = 71 reps
DB Standing Calf Raises 25 x 8,8,8,9,10,10,10,15,15,6 = 99 reps

Circuit A3 Superset:
Hanging Pikes 5,5,5,5,5,5,5 = 35 reps
Unwinding Press 20 x 8,8,8,8,6,8,10 = 56 reps

Figured I’d give Escalated Density Training a go. It was rough but it was kind fun but at the same time I picked weights that were much too easy on some things.
GHR will go up to 20
Lying Tricep Extensions will go to 30 pound dumbbells.
DB Standing Calf Raises will go to 45 pounds dumbbells.
Unwinding Press isn’t a very good choice for this. I think I’ll switch it to DB Militaries.

I won’t be able to put my IPOD on the stereo anymore. People try talking to me too much so I’ll have to put on the earphones…

24

10-2-6

EDT CLEAN A (15 Minute Intervals)

Core Exercise:
Cleans 180x10

Circuit A1 Superset:
GHR BW+20 x 6,6,6,6,6,7 = 37 Reps
Pullups BW x 6,6,6,6,5,6,8 = 43 Reps

Circuit A2 Superset:
DB Lying Tricep Extensions 30 x 5,5,5,5,5,5,6,6,6,6,8 = 62 Reps
DB Standing Calf Raises 50 x 8,8,8,8,8,8,8,8,8,10 = 82 Reps

Circuit A3 Superset:
Hanging Pikes 6,6,6,6,6,6 = 36 Reps
DB Military Press 50 x 5,5,6,6,6,6 = 34 Reps

GHR weight is good.
Pullups could use some resistance soon.
Tricep Extensions were dead on.
Calf Raise weights need to go up.
Hanging Pikes were good but bothered my shoulder.
DB Military was dead on.

Cardio tomorrow and bench B on wednesday.

25

Titan,
How is the bulk going? How is strength and weight coming. I’ve seen the lifts, but want to know how you feel it’s going.

26

It’s kind of odd actually. For the first time in my life I think I’ve been able to balance my training with the right amount of cardio and eating to actually stay at the same weight and become more defined. I’m growing for sure, but I’m getting leaner. I don’t understand it. This hasn’t happened in close to 5 years. Very weird.

My bodyweight is staying right at 199 and I’m getting stronger yet everyday I wake up leaner.

27

Sounds like a very clean bulk to me. Just make sure you aren’t hindering any gains that you could be making. You could try upping your calories by a couple hundred a day, and see if you add muscle without the fat.

Anyways, you are living the all-american dream…getting stronger, more muscular, and leaner at the same time. Good luck!

28

My body fat percentage wasn’t really that low in the beginning of this bulk so I think I’ll just continue this diet and training as long as my weight is staying the same and my body fat is coming off. That is still progress in my book.

I was training today with the old timer. He was Mr. Florida 3 years in a row in the late 70s. He’s gotten a bit smaller since then but now he judges local shows in the area.

He was just watching me train and mentioned that I need to hit my front delts harder and get them too pop out. He said my rears and sides were overpowering. I’m going to take his advice and really work on them. Maybe just a couple of extra sets at the end of each EDT cycle.

29

10-4-6

EDT Bench B (15 Minute Intervals)

Core Exercise:
DE Bench 115x3x8

Circuit A1 Superset:
DB Bulgarian Split Squat 20x5,5,5,5,5,5 = 30 reps
Flat Nuetral Grip DB Press 65x5,5,5,5,5,5 = 30 reps

Circuit A2 Superset:
Hammer Curls 40x5,5,5,5,5,5 = 30 reps
Seated Calf Raise Machine 200x5,5,5,5,5,5 = 30 reps

Circuit A3 Superset:
Decline Bench Russian Twist 30x5,5,4,5,5,5,5,5,5 = 44 reps
Face Pulls 130x5,5,5,5,5,5,5,5,5 = 45 reps

Dynamic Effort work wil be a much more logical choice for benching since I train alone. It got me all kinds of pumped.
DB Split Squats need more weight probably 25s next time around.
Flat DB Press was good.
Hammer Curls were good.
Seated Calf Raises can go up in weight probably 250.
Russian Twists is an awkward exercise. I’ll stick with it for now but I’ll probably change it down the road.
Face Pulls were too heavy to be strict. I’m going to drop down to 100 next time.

30

From the picture, your front delts don’t look all that bad. It looks like you are hitting them pretty well from all the DB chest, DB shoulders, push press, plate raises, etc. Exactly what did he want you to add to your program to hit them harder?

31

[quote]Modi wrote:
From the picture, your front delts don’t look all that bad. It looks like you are hitting them pretty well from all the DB chest, DB shoulders, push press, plate raises, etc. Exactly what did he want you to add to your program to hit them harder?[/quote]

He was judging from an aesthetic standpoint. He just said I could use more mass there. I wokr as a bus boy too so my right shoulder is always going to be bigger than my left. All that tray carrying!

32

10-7-6

EDT Squat A (15 Minute intervals

Core Exercise:
DE Squat 135x2x10

Circuit A1 Superset:
GHR BW + 20 x 7,7,7,7,8,7,7,7 = 57 reps
Pullups BW + 10 x 5,5,4,5,4,4,4,3 = 34 reps

Circuit A2 Superset:
Lying Tricep Extensions 35x5,5,5,5,5,6,6,6,8 = 51 reps
Standing Calf DB Raises 70 x 6,6,6,6,6,7,7,8,9 = 61 reps

Circuit A3 Superset:
Hanging Pikes BW x 6,6,6,6,5,4,7 = 40 reps
DB Military Press 50 x 6,5,7,6,8,6 = 38 reps

Shoulder Horn 10x20x2

This workout whooped my ass. Weighted pullups are hard as fuck. I may go up one more time on calf raise weights but I think all my other weights are good.

Tomorrow, I’m hoofin’ it.

33

10-07-06

HIIT Cardio

42 minutes

.1 Mile Sprints

6 Intervals

34

10-9-6

EDT Clean B (15 Minute intervals)

Core Exercise:
Clean 180x11

Circuit A1 Superset:
DB Split Squats 20x31
DB Flat Bench 65x31

Circuit A2 Superset:
Hammer Curls 40x30
Seated Calf Raises 250x30

Overhead Figure 8’s

Felt sick today and didn’t have a very good workout. I’m sick of doing EDT so I think I may switch to John Berardi’s routine in the book.

35

UPDATE:

I’m definitely getting leaner. G-Flux living is becoming a lot easier now that I’ve got my habits in place. I like eating all the fruits and veggies now too.

I cheated really bad yesterday. I went to Lee Roy Selmon’s and got the triple play which was f’n awesome. It was a half rack of ribs, pulled pork, and honey chicken with baked beans and french fries. I ate this at about 9 PM and basically went into a food induced coma afterwards. I felt awesome this morning lol.

I’ve found this stuff called berry boost from a company called bolthouse farms at the new sweetbay near my house. It’s really good and all real fruit juices with the fiber too. It’s making my shakes easier to create and saving me a lot of money on fruit. strawberries and blueberries and raspberries are expensive!!

I’m stopping the EDT training because it’s mind numbing and I feel like I’ve maxed out that program already. Starting tomorrow, I’m following John Berardi’s Full Body workouts outlined in the Metabolism advantage book I bought.

It’s a great buy people get it.

36

10-11-6

Berardi Total Body Training

Standing Nuetral Grip DB Press
30x8 240
40x8 320
45x8 360
50x8 400 = 1320

Sumo Deadlift
135x8 1080
225x8 1800
275x8 2200
315x8 2520 = 7600

Close Grip BB Curl
65x8 520
65x8 520
70x8 560
80x8 640 = 2240

Front Squat
115x8 920
135x8 1080
155x8 1240
165x5 1320 = 4560

Bridge 4 sets of 30 seconds

This workout left me just about dead. lol

The program calls for a 12 rep day a 8 rep day and 5 rep day and increasing overall work each day.

15720

37

11-14-06

Upper Day

BB Row
135x7 945
175x7 1225
195x5 975 = 3145

BB Shrugs
225x5 1125
275x5 1375
275x5 1375 =3875

DB Military
50x7 350
60x7 420
70x4 280 = 1050

Pullups BW = 185
BWx5 925
BW+25x5 1050
BW+25x5 1050 = 3025

DB Incline Bench
60x7 420
70x5 350
80x5 400 = 1170

DB Snatch
50x5 250
65x5 325
65x5 325 = 900

Side Bridges
2 sets of 30 seconds each side + crunches to failure

Hamstrings were hurting pretty bad so I just did an upper day…

13165

38

My hamstring is still kinda fucked up from last week. In the past week I’ve started at a new gym closer to my house. I was originally training at a gym 30 miles from my house and I reloacated to Ballys total fitness which is 5 minutes from school. That makes my life a hell of a lot easier. This gym has got all the gucci shit that Titanium Barbell Club didn’t have. I’ve got a pool, sauna, steam room, full hammer strength machines and two squat racks.

The only thing that I don’t like so far is that the DB’s only go to 80. I’ll just have to make the best out of the lighter weights. The trainer guy there test my body fat with one of those electronic BF analyzers and it said I was at 13.5% body fat.

Kinda cool

39

10-19-06

Total Body Workout

15 minute elliptical warmup

Incline DB Press
50x5
50x5
60x5
60x5

Bulgarian Split Squats
25x5
25x5
35x5
35x5

Hanging Leg Lifts
12
10
8

Preacher Curls
75x8
75x8
75x6

45* Calf Raise
180x5
180x5
180x5
180x5

Overhead Squats
45x8
45x8
45x8
45x8

Damn. All this new cardio equipment is kicking my ass.

40

10-21-06

Total Body BS Workout

Fully Involved Elliptical Death Monger Cardio Machine 15 Minutes

Front Squat

135x10
185x5
225x3

BB Bench

135x15
185x10
185x10

Haney Shrugs

45x10
55x10
65x10

Icarian Ab Abber Thingy…It sucks

100x25
150x20
200x15
Full Stack x 20

BB Cleans

135x10
135x8
135x6

Hanging Pikes supersetted with Cable Oblique Pushdowns

10 ss 110x10 x 3

This new gym is no joke. I still gotta get all my old [#$&#!] from TBBC