T Nation

Return of the Ribeye

t-ransformation2018

#802

Mate. You’re not fluffy :joy:

Embrace it like you’re doing and you’ll be a lean 100 kg down the road.


#803

Haha I guess that’s true. Just relative to how I’ve always been it feels that way. But that’s the curse of the lean guy who wants to get big. Such a mind fuck haha


#804

The majority of my meals, like 80-90% has been based on the vertical diet. It’s super easy and basically stan has given the full diet away for free. I eat a lot of rice, probably 4-5 cups a day.
Either monster mash or steaks and rice. Mostly three coloured peppers with the mash and zuchini, kale and spinach with the steak. Eggs in the morning with side yoghurt. Bit of OJ, fruit for snacks.
Easy meal prep, pretty cheap top


#805

For what it’s worth, I found a free copy of his ebook and I can confirm its more or less useless if you’ve seen his seminars/podcasts/rants/talks/posts. The only thing the ebook has going is a free training plan which is kinda shitty IMO and links to lots of studies.

It does also have a couple of sample meal plans, but honestly the Vertical Diet is so easy you’d need to be a complete spoon-feeder to need it.

I have no idea why he charges $100 USD for information he’s already given and is continuing to give out for free.


#806

Well people keep buying it lol


#807

I guess it’s one of those things, give the people free content but they’re always going to want to be told exactly how to do it. Alpha gives away free programs all the time, so does defranco, westside post their workouts, 531 is just some simple percentages at heart, but people just want their hand held most of the time


#808
  1. Machine chest press 4x8
  2. Flat bench worked to a heavy set of 6. Managed 110kg so very happy with that considering I haven’t flat Benched in 5 weeks
  3. Db press 5 sets to failure with a weight I could initially get for 20 reps. Big pump, only 60sec rest between efforts
  4. Machine fly 4x8 with pauses in squeeze and stretch plus 15 sec stretch at the end of the set
  5. Rear delt machine fly 3x20 with 15 sec iso hold in flex at end of the sets, plus a drop set after the final set and hold to failure
  6. High incline Smith press 3x8
  7. Cable fly 3x10 each side, alternating with no rest, dropping weight as needed

Starting to adjust to the volume and rhythm of machines. Still find the Smith machine really difficult


#809

Woke up late so did arms today and will do legs tomorrow, as this is a much easier session to bang out

  1. Cable curls 4x12 constant tension
  2. Pinwheel curls 4x10, kind of explode up, squeeze for a second and lower with control. When I do them this way I feel a great contraction
  3. Spider curls 4x10 with 3 sec eccentric
  4. Rope pushdown 4x12
  5. Close grip pushups 4x failure with slow descent
  6. Seated db overhead extension with 10 second stretch at end of each set
  7. Seated calf raises 6x10 with double drop on last set

#810

I have no idea how ill handle 2x leg sessions a week. Oh well. Last intense leg session for this round I think.

  1. Lying leg curl, 4x10 with 5 slow partials at the end of each set
  2. Escalating leg press, work to a heavy set of 8 reps. I got to 8 plates per side which I was happy with…i think… Eccentrically it was real hard, not so much concentrically
  3. Squat drop set. Worked up for 4 sets of 8, top set a comfortable 140 all things considered, then two drops, one at 100kg for 8 again and then down to 60kg where I battled out 22 reps and was done. Stupid move because I thought that was the last quad exercise. I was wrong.
  4. Smith machine split squat, slow tempo, 4x8 each leg
  5. Db stiff leg deads. 1 set of 10-10-10, resting for 30 sec at the top after each lot of ten reps.
    Done. Dead. Deceased.

#811

Just reading that made me tired. Nice work


#812

Yeah every part of my legs ache haha. It’s like a roadmap of pain


#813

Made me smile man.
Your legs must hate you.