Trying to Look Like a SuperHero

Shoulder (warm up): Pull-upsx12x6; x6 hold contraction for 2 seconds

Decline Close Grip Bench: 135x12; 165x10; 175x8; 185x6; 195x4; 205x2

Barbell Curls: Barx12; 65x12; 65x; 75x9; 75x8; 80x6; 85x5

DB decline skullcrushers: 20lbsx12; 25x11; 25x8(1 min)

Seated Incline Db Curls: 35lbsx16; 37.5x12; 40x10; 20xfail (2min) **reps are total

Straight Bar Pushdown: 42.5lbsx12; 50x12; 57.5x11; 65x6;30x12;20x15Drop Set (1 min)

Hammer Curls: 37.5lbsx20; 42.5x14; 47.5x12; 20xfail

Diet: Lower carb, higher fat day 8xChicken Cutlets, 2 large salads (spinach, broccoli and ham crumbles), 1 serving of white rice, 1 serving of chilli, 1 carton of 1% milk, and 1 carton of chocolate milk.

Supplements: Protein shake, 3 servings of fish oil, 6000ui VitD, Multi-Vitamin

Lying Hamstring Curls: 65x12: 80x12; 80x12; 95x8; 95x7

Front Squat: 135x5; 155x5; 165x5; 165x5; 175x3

Back Squat: (135x8) x 4

DB Split Squats: (35lbx16) x 2
40x12

Decline Weighted Crunches: 3x6-10

Russian Barbell Twist: 3x14-16

Weighted Rope Crunches: 3x8-12

Hanging Leg Raises: 3x10

Weight: 76.35Kg after working out

Diet: 8 chicken grilled skinless cutlets; 2 servings of white rice; 1 carton of 1%milk (preWO)and 1 carton of chocolate milk (postWO); 2 servings of boiled collard greens; and 2 large salads (spinach broccoli and ham crumbles)

Supplements: 1 serving of opti-men multi, 3 servings of fish oil, 6000ui of VitD.

Pre/Intra WO: Protein Shake(30g Whey, honey, cinnamon sugar)

Unfortunately I have been sidelined for at least 48 hours, due to having all my wisdom teeth removed. I am furious as I have made great progress with my body recomp. Been getting compliments from everyone, and now I have to do the hardest thing up to date and be patient. I am doing my best to keep my protein as high as possible, and keep my calories up to maintenance level but not over.

My supplements are really helping: BCAAS, Whey Protein, Fish Oil, Multi Vitamin and Vitamin D. My food sources are basically oatmeal, peanut butter and tuna fish. Just another obstacle that I not only plan in overcoming but crushing! “You are already in pain, get a reward from it!” Sometimes even if you deserve something, doesn’t mean you’ll obtain it. Sometimes you gotta take what’s yours!

(Rotator Cuff Warmup)Strict Pull Ups: BWx12; BWx6; BWx6 **last two sets, 2 second holds at top of contraction (1min)

BB Bench Press: 135x5(WU); 135x5(WU); 165x5; 185x5; 190x4; 195x3; 200x3; 185x4 (2-3min)

Incline BB press: 155x8; 155x7; 155x7; 155x5; 135x8(2min)

Incline Flyes: 30x12; 35x12; 40x10; 45x8

15`Incline Twist n’ Press: 50x8; 50x8; 50x8; 40xfailNo Twist

Incline Hammer Machine Press: 60lbsx6; 60x5; 45x12Ran Out of Steam

Forward Lean Dips: (BW x 15) x 3

Rope Rear Delt Pull Aparts: 30x15; 35x15; 42.5x12; 50x8

Diet is back on point, and supplements are back on schedule after four days on the injure reserve. Still recovering from the my wisdom teeth extraction, my flat barbell bench is stalling. Going to bring down the weight and focus on technique and feel. While I’m waiting for my pathetic flat barbell bench to ramp up, I’m gonna hit the accessory exercises more intense to make up for the drop in weight/poundage. Any critiques or advice is always welcome!


Lying Hamstring Curls: 65x12: 85x12; 85x10; 95x8; 95x7

Front Squat: 135x5; 165x5; 165x4; 175x3; 175x3; 135x5

Back Squat: (135x8) x 3 ; (155x6) x 1

Decline Weighted Crunches: 6x6-10

Standing Barbell Twist: 3x14-16

Weight: 76.66kg

Diet: 8 grilled chicken cutlets, 2 large salads, 2 cartons of milk (preWO and (chocolate) postWO), 1.5 serving of kidney beans + raw onion, and 1 baked potato

One hell of a workout today, I was absolutely drenched in sweat. My front squat form is getting better, I now know that my main problem is weak abdominal strength. Once I get out of the hole, I begin to lean forward. I am also overjoyed because my lower back didn’t hurt at all during/after back squatting. This is great news, looks like the Moltrin and time off from my wisdom teeth extraction really helped me. Always look at the glass half full

Incline 30’DB Row: 40x12; 45x12; 45x12; 45x12; 50x10

Wide Grip Weighted Pull-Ups: 30lbsx7; 35x5; 35x5; 40x5; 45x5 ; 45x6Neutral Grip(2min)

BB Rows: 165x10*; 175x8*; 185x8; 195x8; 205x6Strapless

Rack Pulls: 225x8; 275x8; 315x8; 365x8; 405x6Close to zero lower back pain!!

Close Grip Lat Pull Down: seated reverse115x12; 130x10; 145x7

Machine Row: 2 plates x 12; 2 plates + 25lb x 10; 3 plates x 8; 3plates+25lb(one at a time)Wide Grip+both hands simultaneously

Hanging Leg Raises: 3x10strict and slow

Diet: 8 grilled chicken cutlets, 1 serving of brown rice, 1 carton of 1%milk, 1 carton of chocolate milk, 1 serving of mashed potatoes, 1 serving of collard greens, and two large salads (spinach, broccoli, and ham crumbles) w/ dressing of white vinegar and olive oil. If they had Apple Cider I’d be stoked, always helped me with weight loss in the past(even if marginally).

Note: My back felt great today after working out my legs and coming back from my lower back strain. Think I have finally recovered from my lower back muscle strain, and feel stronger than ever. According to the application calorie count I have been using, it’s saying I’m about 2700 calories with approximately 320grams of protein. My diet is absolutely on point, judging by my workout performance and the changes I have been seeing in my body. My weight has been stagnant at 170 pounds, with some days a lb less or more depending I guess on water retention. Lately I’ve been using the mirror as more of my judge/indicator than the scale. Hungry as ever and going to keep at it, don’t plan on stopping till late May. Where I plan on implementing my secret weapon: Indigo 3-G (;

Shoulder (warm up): Pull-upsx12x7; x7 hold contraction for 2 seconds

OHP: 75x5(WU); 95x5(WU); 115x5; 120x5; 125x5; 125x5; 130x3+1RP; 95x10

DB Shoulder Press: ; 50x10; (55x10)x3; 60x8

Lateral Raises: (15x15)x2;(20x12)x3; 25x7one arm at a time for last set

Face Pulls: 30x15; 35x12; 42.5x10; 50x8; 25xfail

BB Shrugs: 135x12; 185x10; 185x; 2 second contraction at top Grip Work

Standing Landmine Press: 45x10; 50x10; 55x8; Reps on each arm

Diet: 8 grilled skinless chicken cutlets, 2 large salads (spinach, broccoli, and ham crumbles) w/ olive oil and white vinegar dressing, 1 serving of beans (PostWO), 1 serving of boiled spinach, 1 serving of spinach rice (PreWO), 1 carton of 1%milk (PreWO), and 1 carton of chocolate milk (PostWO).

Supplements: 6000ui of VitaminD, 3 servings of Fish Oil, 1 serving of multi-VitaminD and 1 Intra shake(30g Whey and Pure Honey)

[quote]jzy50309 wrote:
Where I plan on implementing my secret weapon: Indigo 3-G (;
[/quote]
That old chestnut.

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Shoulder (warm up): Pull-upsx15x7; x7 hold contraction for 2 seconds

Decline Close Grip Bench: 135x12; 165x10; 175x8; 185x6; 195x4; 205x2

Barbell Curls: (normal grip): Barx12; 65x12; 65x12; 75x10; 80x7; (Wider grip): (65x10) x 3

DB decline skullcrushers: 25lbsx12; 25x12; 25x11; 25x10

Seated Db Curls: 30lbsx24; 35x16; 40x12 (22.5x20DropSet) reps are total

Straight Bar Pushdown: 42.5lbsx15; 50x12; 57.5x12; 65x7;30x10;15x15Drop Set

Hammer Curls: 40lbsx18; 42.5x14; 32.5xfail

Diet: 8 grilled chicken cutlets, 2 large salads w/ olive oil and vinegar, 1 serving of white rice +1 carton of 1% milk(preWO), 1 carton of chocolate milk(postWO) + 1 serving of parsley potatoes(postWO).

Notes: Decline bench felt strong, could’ve possibly hit 2 more reps at 205 if I had a spot but thought better not to risk it. Brings me to the conclusion that it’s not my triceps(maybe shoulders) that are weak for my bench press. Just bad technique and weak chest, which is weird because aesthetic speaking my chest is one of my better features. Looking pretty vascular as of late, mostly in arms up from my shoulders. Arms measured at 16 3/4 inches roughly 30 mins after today’s workout, hoping to get to 17 and half by May. Guessing after another two weeks I’ll start drinking two cartons of chocolate milk post workout. Rack pulls are going to be implemented back into back day. And start getting my back squat where it was post injury. Going to give myself another month of training before posting some before/after pics for progress opinions

Dynamic Speed Work
5sets of 6reps at 55%
Front Squat: 120
Deadlift: 185Zero Pain :slight_smile:
BB OHP: 95
BB Chest Press: 140

Superset Weighted 20lbs 8reps x 4 circuits
Pull-ups
Dips

FacePulls: 30x15; 35x15; 42.5x15

Decline Weighted Crunches
5x6-12
Standing Barbell Twist
3x12

Diet: 8 grilled chicken cutlets, 1 carton of chocolate milk, 1 carton of 1%, 2 large salads, 1 serving of spinach, 1 serving of Spanish rice, 1 serving of kidney beans

Supplements: Same as Usual

Notes: Workout felt great, all reps were done with fast turnover(1 min rest) quick speed. Re-evaluated my chest grip, brought it in just a finger girth in. Deadlift had zero residual back pain, so the lower back is going to start getting some love. Going to implement deadlifts last back into my routine, and put some more poundage on my back squat.

[quote]jzy50309 wrote:
Deadlift had zero residual back pain, so the lower back is going to start getting some love. Going to implement deadlifts last back into my routine, and put some more poundage on my back squat. [/quote]

Good news.

Did you read Max Shanks article today? As a fellow superhero does that type of “athleticism” appeal to you, or do you just want to “look” like superhero?

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[quote]theBird wrote:

[quote]jzy50309 wrote:
Deadlift had zero residual back pain, so the lower back is going to start getting some love. Going to implement deadlifts last back into my routine, and put some more poundage on my back squat. [/quote]

Good news.

Did you read Max Shanks article today? As a fellow superhero does that type of “athleticism” appeal to you, or do you just want to “look” like superhero?

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I try to read all the new articles here on T-Nation, it’s a great way to kill the first hour at work (: Semantics aside, I did read the article and having played soccer and wrestled my whole life I do place a high value on athleticism. I have always been coordinated, flexible and pretty quick. One can always better themselves but I am progressing quite well under the program I am following currently. I would like to implement Franco’s agile 8 into my routine for flexibility. I have always implemented a sprinting routine into my programming during my cut. I do have a lot of volume in my 6 day program, so I’m unsure if I can handle much of anything else. Is there anything you can suggest?

[quote]jzy50309 wrote:
Is there anything you can suggest? [/quote]

Not really, although I would highly recommend agile 8. I do my own modified version before very workout. Try the full agile 8, and work out what works for you and what doesn’t, and adjust appropriately.

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(Rotator Cuff Warmup)Strict Pull Ups: BWx15; BWx7; BWx7 **last two sets, 2 second holds at top of contraction

BB Bench Press: 135x5(WU) 165x5; 185x5; 190x4; 195x3; 200x2; 185x5

Incline BB press: 155x8; 155x7; 155x6; 155x6; 135xfail

Incline Flyes: 35x12; 40x12; 50x7; 50x6

15`Incline Twist n’ Press: 50x8; 50x7; 50x6

Rope Rear Delt Pull Aparts: 35x15; 42.5x12;50x10; 30xfailure

Incline Hammer Machine Press: 65lbsx10; 65x8; 65x7

Forward Lean Dips: (BWx12-15) x 3

Bench felt better today, after bringing in my grip in just a finger girth. Going to start doing 5 sets of 185 for 5 reps for my work sets. Thinking of adding Flat DB presses as I have always been terrible at that. For some reason Incline has always felt better, and it’s pathetic that my decline close grip weight is more than my flat regular bench press.

Weight also dropped to 168, so this clean bulk has become in my opinion more of a recomp. Which I’m okay with as long as I continue to progress overall, aesthetically speaking this is the fullest most vascular I’ve looked in a long time. I don’t know to contribute that to my very clean diet; or intermittent fasting. I believe it’s mostly how clean and regulated my diet, but I do enjoy fasting.

My top 4 abs have really started to pop, although my bottom 2 are still covered by a small amount of fat. I’ll continue with this course of action still progress stalls, then may look into a strict power lifting routine. There are several I’m interested in truly trying now that my lower back is getting better. Big beyond belief is one that really caught me eye, may implement that when I order a 3 month supply of indigo-3G.

Lying Hamstring Curls: 65x12: 80x12; 80x12; 95x8; 95x8

Front Squat: 135x5; 165x5; 165x5; 175x4; 185x3(PR); 135x5

Back Squat: (145x8) x 4; (155x8) x 1

Decline Weighted Crunches: 5x6-12

Ab roll-outs: 3 x 10 SS w/ Hanging Leg Raises: 2 x 10

Diet: 1 carton of 1% milk, 1 serving of parsley buttered potatoes, 6 grilled chicken cutlets, 1 scoop of salsa, and 1 large salad(spinach, broccoli, and ham) = this was 2 hours before my leg day, my break in my fast and I was starving today.

Pre/Intra Shake: 30g whey/honey/brown sugar

1 carton of chocolate milk, 4 grilled chicken breast, 1.5 servings of parsley buttered potatoes, 1 serving of asparagus, 1 large salad (spinach, broccoli and ham crumbles)

Notes: Great leg workout, was absolutely exhausted at the end of my 5th end of back squats. I finally got my form down on front squats, although I am having a problem with the shortness of breath caused by where the barbell lays. Hit a PR of 185 for 3, felt like I could’ve gone for another rep. All in all good day, absolutely destroyed my abs. Hoping that it’ll not only make them look aesthetically pleasing but strong as well. Been looking into back carb loading and thinking of taking out carbs completely from my first meal, and only have my Intra shake with carbs (simple sugar) and 2 servings of carbs for dinner. Going to start implementing this tomorrow.

[quote]theBird wrote:

[quote]jzy50309 wrote:
Is there anything you can suggest? [/quote]

Not really, although I would highly recommend agile 8. I do my own modified version before very workout. Try the full agile 8, and work out what works for you and what doesn’t, and adjust appropriately.

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Appreciate all the advice, will implement it but the gym is already super packed when I go. I’m thinking of doing the full agile 8 every night before bed.

[quote]jzy50309 wrote:
Appreciate all the advice, will implement it but the gym is already super packed when I go. I’m thinking of doing the full agile 8 every night before bed. [/quote]

I usually do it before I leave the house for the gym in the evening, and then once I get to the gym I might run through a few moves quickly to get me primed before lifting. Sometimes I might do it in the morning before I get ready for work. As you have probably heard with mobility work, little bits here and there is probably better than one big session now and again.

However I believe doing it before bed will provide you with similar benefits.

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Shoulder (warm up): Pull-upsx15x7; x7 hold contraction for 2 seconds

OHP: 75x3(WU); 95x3(WU); 115x5; 120x5; 125x3; 125x5; 135x3+1RP; 95x10

DB Shoulder Press: ; (50x10)X2; (55x10)x2; 60x8;

Lateral Raises: (15x15)x2;(20x12)x3

Face Pulls: 30x15; 35x12; 42.5x10; 50x8; 25xfail

Standing Landmine Press: 45x10; 50x10; 55x8; Reps on each arm

Diet: First Day Back Carb Loading

(1st meal after fast) 5 grilled chicken breast, 1 large salad w/ olive oil and vinegar, 1 serving of green beans, 1 carton of 1% milk

Intra/Pre Shake: 30g whey, Brown Sugar (fair amount)

(Last/PostWorkout Meal) 4 grilled chicken, 1 large salad w/vinegar only, 1 serving of beans, 1 serving of white rice, 1 carton of chocolate milk, 1 Nature Valley Grain Bar

Incline 30’DB Row: 45x12; 45x12; 50x12; 50x10; 50x10

Wide Grip Weighted Pull-Ups: 30lbsx6; 35x5; 40x5; 45x5; 45x4 ; 45x6Last Set Neutral Grip(2min)

BB Rows: 165x10*; 175x8*; 185x10; 205x8; 215x5 Strapless

Rack Pulls: 225x8; 275x8; 315x8; 365x8some residual lower back pain

Close Grip Lat Pull Down: seated reverse115x12; 130x10; 145x7

Machine Row: 2 plates x 12; 2 plates + 25lb x 10; 3 plates x 8; 3plates+25lb(one at a time)Wide Grip+both hands simultaneously

Diet: (1st meal after fast) 4 grilled chicken breast, 1 large salad (spinach, broccoli and ham), 1 serving of green beans and 1 carton of 1% milk, a good portion of olive oil with hot sauce on my chicken

Pre/Intra Workout: 30G whey/ a good amount of brown sugar

(PostWorkout Meal carb back loading) 4 grilled chicken breast, 1 chicken leg, 1 piece of fish, 2.5 serving of white rice, 1 carton of chocolate milk, 1 serving of green beans, 1 large salad with only white vinegar.

Shoulder (warm up): Pull-upsx15x7; x7 hold contraction for 2 seconds

Decline Close Grip Bench: 135x12; 165x11; 175x8; 185x6; 195x5; 205x3(PR)

Barbell Curls: (normal grip): Barx12; 65x12; 65x12; 75x10; 80x8; (Wider grip): (65x10) x 3

DB decline skullcrushers: 25lbsx12; 25x12; 25x11; 25x10

40Incline Db Curls: 32.5lbsx16; 37.5x12; 42.5x6(20x20DropSet) reps are total

Straight Bar Pushdown: 42.5lbsx15; 50x15; 57.5x12; 65x7;30x10;15x15Drop Set

Hammer Curls: 40lbsx18, 40x16, 40x14

Weight: 76.45kg

Diet: Following Carb back loading going to cut leafy greens from post workout and only have them pre workout with a solid serving of olive oil dressing. Also moving my two servings of milk post workout. If anyone has any suggestions regarding this, I’ve heard good things from combining intermittent fasting and carb back loading.

1st meal after fast: 4 grilled chicken breast, Large Salad (spinach, broccoli, and ham) w/ a good portion of olive oil and vinegar, 1 carton of 1%milk

Pre/Intra Workout: 30g Whey with Brown Sugar (spike insulin)

Post Workout: 1 serving of mash potatoes, 1 serving of fried rice, 5 grilled chicken cutlets and 1 carton of chocolate milk.

Supplements: 6000ui of Vitamin D, 1 serving of multi-vitamin opti-men, 3 servings of fish oil (split up between meals)