2/23
158.2
SGHP ramp (tried 275, turned into a chinese pull)
Snatch grip rack pulls (just above knee) 365x7, 365x3 (strap tore–what the hell), 365x7, 365x6+2+3 RP
HS underhand hi row 240x8, 7, 7+7x190+10x150
NG pulldowns (w handle) 9x170, 8, 8+130x8+100x9
RDL 225x10, 275x8, 325 4+1+1 RP
Lying hamstring curls 90x10, 9, 8+2+2 RP
Seated hamstring curls 80x8, 8, MTOR 80x6+3 forced reps
DB curls 7x30s, 6x30s, 5+2+2x30s
Slow Hammers w 3 sec squeeze and 10 sec iso 20sx7, 6, RP 6+3+3
Occluded Forearm ext. curls/flexion curls 3 rounds–one giant set
A little perspective. 8 months and 35 lbs between these two photos:
3 Likes
2/25
156.6 new low
Smith btnp 155x7, 6, 6, 5+7x115+10x95
Latl machine 55x10, 57.5x9, 60x8, 60x8+45x6+30x9
RDF on pec deck 115x8, 6+iso, 105x8, 105x7+75x7+55x8
Dips bw+35x8, 7, 7+2+2 RP
Occluded seated OH cable ext multi iso hold set w 22.5
2/26
HB squat 300x5, 300x3+1+1 (RP), 300x3+275x3+225x8+155x10
SGHP 195x7, 6, 215x4+2+2 RP
Leg ext 80x10, 9, 8+iso+6x60+8x40+iso
Leg press w 3 sec eccentric 470x11, 12, 10+8x380+8x290
Meadows rows 145x9, 8, 8+120x7+95x10
Chins bw+40x6, 6, 5+1+1 RP
Machine preachers w slow eccentric 90x6, 6, 5+60x6+40x8
Incline hammers w slow eccentric 20sx6, 6, 5+2+2 RP
Forearm ext curls+pronated curls 3 rounds
1 Like
2/27
Bench 5s 5x155, 5x175, 5x195+a bunch of reps whwre the spotter wouldnt take his hands off–what the hell, Im done asking people to spot me. If you grab the bar as soon as t slows down youre an idiot
CGBP 6x175, 7x171, 7x171+7x130+8x95
Incline DB press 70sx6, 7, 7, 8
Machine press 135x8, 8, 155x6+115x6+80x8
Pec deck 115x8, 8, 7+iso
Pushdown 8x62.5, 9x57.5, 62.5x6+47.5x7+32.5x9
Forearm flexor curls 3 sets
OH rope ext occluded multi iso hold
1 Like
3/1
OHP 5s week: 6x96, 6x111, 126x7
DBMP 60sx8, 8, 60x6+45sx8+30sx11
Machine latls 60x2x8+iso, 60x6+iso++45x5+iso+30x6+iso+15x8+iso
RDF 115x2x8+iso,115x6+85x8+55x8+isos
Dips bw+35x7, 8, 7+2+1.5 RP
Occluded KB tate press multi iso hold set w 10s
Tighter, more vascular. My arms and shoulders have made some pretty awesome improvements on this split
2 Likes
And a whole lot of var
Teach them. Explain exactly what you want then hope hahaha
I have the same issue, but it is compounded because my spanish sucks.
You do realize, of course, that Ogus is clearly juicing in that pic?
1 Like
This is a good point. My Spanish also sucks, but here in the states that isn’t an excuse
1 Like
My original point was about Ogus’s weight/leanness in that picture. I was saying I figured I’d have to drop down to 150 to get shredded, and I was using Ogus (who’s my height) to illustrate that if anything I’d probably have to go lower than 150, since I don’t have that level of muscle mass. Now that I’m sitting at 156 and 10% if I’m lucky, I imagine this cut might take me as low as the mid-140’s
Unless, of course, you start on a cycle, but, it’s really too late for that.
But, your point is valid. I am taller than @BrickHead, and he hit the stage ripped at I think 173. I will end up about 165 for this contest, and will look nothing like him.
I’m currently at 180 and about 12% based on my scale, which means I am actually 15%, so to get to 9%, I’ll have to weigh about 166 - which means I will just be skinny AF.
So, no winning for me.
I get your point, living it myself.
2 Likes
Glad I’m not the only one feeling skinny AF right now, nevwr thought I’d see sub-160 on the scale when I started cutting at 200 and “15%” (lol) 8 months ago
1 Like
Right. I do not like to bash people but I am convinced Ogus is drug-aided. He has some impressive strength though and he is seriously dedicated.
1 Like
3/2
HB squat 2x6x295, 4x295+8x225+10x155
Snatch grip rack pull 8x365, STRAPS BROKE GERDERMIT, 8x365, 7x385+2x385+3x385
-these feel better w Oly shoes on
Leg ext w squeeze and slow ecc 12x90, 12x110, 6x150+6x120+4x90
Underhand HS hi row 10x240, 8x250, 7x250+8x190+10x150
Hafk squat (outer sweep) 2x8x200, 7x200+4x160+7x110
NG pulldown 12x170, 6x195, 5x195+7x155+9x125
DB curls 30sx7, 6, 5+2+2 RP
Hammers (going to stop listing squeeze, slow, iso, eccentric bc I always do those on hammers–it’s a given) 20sx7, 6, 6+2+2 RP
Occluded wrist ext curls+rev curls 3 rounds
Switched quads and hams this week. Going snowbparding this weekend, so it doesnt make sense to try and hit them Sunday night when theyre trashed–did them today, then I’ll do hamstrings Sunday after I’ve SHREDDED THE SLOPES nomsayin
1 Like
@BrickHead I second that he is enhanced, I would say gh, he does spend a lot on food, maybe for heaven’s sake orals only, I say that because he has mentioned ed issues. But that’s just me 2 cents
Anyway @buttwink good luck buddy
Hahaha the grass is always greener. So easy for me to be stocky (to put it very gently) and I always wanted to be skinny AF.
Of course he is. Drug tested is so far from drug free. And that is a whole lot more than “a whole lot of Var”.
Drug tests are PR stunts for corporations and IQ tests for athletes.
1 Like
That’s a great qoute haha, but ive seen the same results with prohomones
1 Like
3/3
156.2–new low
Standing BTNP 4x125+2x115, 7x115, 7x115+5x90+6x65
Partial machine latls 3 quadruple drops +full range reps at end of last set
RDF on pec deck 2x8-9x100, 6x100+6x80+8x50
DB Latl+hybrid+front raise 3 rounds w 8s
Dips bw+35x8, 8, bw+45x6+1+1 RP
OH occluded rope ext 1 multi iso hold set
3/5
Really tightened up my midsection this week–veins visible on my pelvis/hipbone this morning. sore from snowboarding but 100% worth
Meadows rows 145x2x9, triple dropset 145-120-95
Chins bw+45x7, 6, 6+2+1 RP
HS pronated low row 2x7x160, triple dropset 160-110-60
RDL 12x225, 8x275, 325x4+2+1 RP
Seated ham curl 6x90, 8x80, 6x60 MTOR
Lying hamstring curl 90x2x7, triple dropset 90-70-50
(did these on 1 adjustment, pad just below kneecap)
Machine preachers (seat on 7) 8x70, 6x75, triple drop 80-60-40
Incl hammers 2x6x20s, 20sx6+3+2 RP
Occluded forearm ext curl/rev curl