[Sedan_Clan]

Originally Posted by richardbb85

i am half way done with my bulk, so far so good. started may 1st at 176lbs and i am 192-193lbs today. will probably bulk til 205ish. need to develope my abs n get my upper chest up a lil more. i know abs r made in the kitchen but i had one of those baby abs at 176 and i wasn't comfortable lossing more size just to see more definition. im working abs 2-3x a week, just 10-15 mins after my workout.

am i suppose to maintain a few weeks when i m done bulking or can i cut right away?

Good stuff man! Keep up the good work and post pictures of your progress. If you want to improve your ab thickness/density, incorporate front squats and dead lifts into your regimen. Those two movements require significant core recruitment, and they will thicken up your transverse abdominis, obliques, etc.

You can cut right away, BUT....


.....cut progressively. What I mean by that is, don't immediately drop your calorie intake so low that you can't sustain what you've built. Start by shedding 100 calories off of your intake and adding a 45-60 minute low intensity cardio session in the morning; I like/prefer the stairclimber because it'll preserve more muscle mass than running will. Start to taper your intake down in 50 calorie increments while continuing to perform your cardio.

[richardbb85]

thanks for the advice

as for squat n deadlifts, i still cant do them yet cuz i am recovering from a torn acl surgery. my bad thigh just wont grow for some reason, so i m pretty much working on that every other day to bring it up.

Originally Posted by Sedan_Clan

Good stuff man! Keep up the good work and post pictures of your progress. If you want to improve your ab thickness/density, incorporate front squats and dead lifts into your regimen. Those two movements require significant core recruitment, and they will thicken up your transverse abdominis, obliques, etc.

You can cut right away, BUT....


.....cut progressively. What I mean by that is, don't immediately drop your calorie intake so low that you can't sustain what you've built. Start by shedding 100 calories off of your intake and adding a 45-60 minute low intensity cardio session in the morning; I like/prefer the stairclimber because it'll preserve more muscle mass than running will. Start to taper your intake down in 50 calorie increments while continuing to perform your cardio.

[Sedan_Clan]

Originally Posted by richardbb85

thanks for the advice

as for squat n deadlifts, i still cant do them yet cuz i am recovering from a torn acl surgery. my bad thigh just wont grow for some reason, so i m pretty much working on that every other day to bring it up.

Wow, the ACL surgery caused some major atrophy. I have some suggestions if you're interested.

[richardbb85]

Originally Posted by Sedan_Clan

Wow, the ACL surgery caused some major atrophy. I have some suggestions if you're interested.

i m open to any suggestion, what can i do

[Sedan_Clan]

Originally Posted by richardbb85

i m open to any suggestion, what can i do

Let me ask this first. Are you healed enough to do any plyometric movements (..single leg box jumps, etc.)?

[richardbb85]

Originally Posted by Sedan_Clan

Let me ask this first. Are you healed enough to do any plyometric movements (..single leg box jumps, etc.)?

dont think i am able to jump on my right side yet. i can do leg press, glute kickback, sometimes i use the dip machine pad to kick down, hamstring machines, n stiff leg DL. i can barely get reps with 5lbs knee extension.

got my surgery done last nov (210lb), was on crutches 3-4 months cuz it was so swollen i couldnt fully extend it. after countless physical therapy sessions + a $300 month knee crank rental , we got it fully extended. i lost so much weights (170ish), i guess that's why my right leg is so weak. i went for a check up 2 weeks ago, n was told i just have to work on my ham, quad in order to get my knee strength back. i have came a long way to just being able to walk, now i just need to get my strength back.

1st pic i believe is presurgery
2nd pic is that expensive crank device they special ordered for me
3/4th r when i slowly worked my way back at the gym, i only went late around 2am to avoid to crowd since i was still on crutches.

[Sedan_Clan]

Originally Posted by richardbb85

dont think i am able to jump on my right side yet. i can do leg press, glute kickback, sometimes i use the dip machine pad to kick down, hamstring machines, n stiff leg DL. i can barely get reps with 5lbs knee extension.

got my surgery done last nov (210lb), was on crutches 3-4 months cuz it was so swollen i couldnt fully extend it. after countless physical therapy sessions + a $300 month knee crank rental , we got it fully extended. i lost so much weights (170ish), i guess that's why my right leg is so weak. i went for a check up 2 weeks ago, n was told i just have to work on my ham, quad in order to get my knee strength back. i have came a long way to just being able to walk, now i just need to get my strength back.

1st pic i believe is presurgery
2nd pic is that expensive crank device they special ordered for me
3/4th r when i slowly worked my way back at the gym, i only went late around 2am to avoid to crowd since i was still on crutches.

You've got a great baseline to build from. The size is definitely on your side, so you will bounce back. I don't want to suggest exercises that will irritate or prolong your recovery, so we'll revisit this when you have more mobility. What I would do is start focusing on some single leg movements (..within the range that is safe for you); primarily the leg press.

[richardbb85]

Originally Posted by Sedan_Clan

You've got a great baseline to build from. The size is definitely on your side, so you will bounce back. I don't want to suggest exercises that will irritate or prolong your recovery, so we'll revisit this when you have more mobility. What I would do is start focusing on some single leg movements (..within the range that is safe for you); primarily the leg press.

thanks man, i m working on it. i try to fit in 2 leg days a week, but i get so worn out from my chest/shoulder days that i am just too sore to go. for my leg press, i worked my way from 70lbs/side to 135 now. it's not a lot but i am basically pressing with 1 leg and using the right one as secondary to support it.

[954Stealth]

Weekend updates anyone?

[Billup]

My weekend update;

More problems at the plant all last week so I only got one days worth of working out in. Felt like crap all week but really couldn't do anything about it, just too hectic. This week is looking much more promising and I am going to get up to the gym around 1pm today.

In efforts to move forward, did some grocery shopping, got some organic brown eggs to have for breakfast, and I also grabbed two tubs of Chobani Vanilla greek yogurt and two bags of Nature Valley Protein Crunchy Granola to mix in with it. I loved the Nature Valley Oats and Honey cereal, so this is perfect.

Only thing I need to do now is stop by Vitamin World and pick up supplements, and hopefully now that things have calmed down I can get back into a consistent work out day to day.

Feel like I take 2 steps forward and 10 steps back lately. Frustrating.

[richardbb85]

Originally Posted by Billup

My weekend update;

More problems at the plant all last week so I only got one days worth of working out in. Felt like crap all week but really couldn't do anything about it, just too hectic. This week is looking much more promising and I am going to get up to the gym around 1pm today.

In efforts to move forward, did some grocery shopping, got some organic brown eggs to have for breakfast, and I also grabbed two tubs of Chobani Vanilla greek yogurt and two bags of Nature Valley Protein Crunchy Granola to mix in with it. I loved the Nature Valley Oats and Honey cereal, so this is perfect.

Only thing I need to do now is stop by Vitamin World and pick up supplements, and hopefully now that things have calmed down I can get back into a consistent work out day to day.

Feel like I take 2 steps forward and 10 steps back lately. Frustrating.

what supps do u get? u can usually find better deals online

[Sedan_Clan]

Originally Posted by 954Stealth

Weekend updates anyone?

I managed to pull a career best 505 lbs. on the dead lift. My previous PR was 500 lbs. Slow and steady progress.

[richardbb85]

Originally Posted by Sedan_Clan

I managed to pull a career best 505 lbs. on the dead lift. My previous PR was 500 lbs. Slow and steady progress.

can u get by doing 5x5 with the deadlifts? or do u 500 for reps, drop weights to get 8-10 reps in?

[Billup]

Originally Posted by richardbb85

what supps do u get? u can usually find better deals online

Haven't actually bought any yet. It's been maybe 10 years since I bought supplement when I was lifting for hockey, products have changed quite a bit since then.

Stealth suggested I look into Muscle Pharm, so that was probably going to be my first for trial and error.

[Sedan_Clan]

Originally Posted by richardbb85

can u get by doing 5x5 with the deadlifts? or do u 500 for reps, drop weights to get 8-10 reps in?

Well that was a 1RM pull. My approach to the big lifts varies depending on the day. For example, sometimes I'll pick a weight figure (..often 225 lbs.), and do an AMRAP for time, or I'll do 100 reps at any given weight. Every few weeks I'll work up to 85-90% of my 1RM, and then drop back down and do 50 reps at a prescribed weight. I do a lot of volume.

[954Stealth]

Originally Posted by Sedan_Clan

I managed to pull a career best 505 lbs. on the dead lift. My previous PR was 500 lbs. Slow and steady progress.

CONGRATS!! Next up 507.5

[954Stealth]

Originally Posted by Billup

Stealth suggested I look into Muscle Pharm, so that was probably going to be my first for trial and error.

If I just got with anecdotal, personal experience I will say you will like it
But don't be afraid to try others as well. What works well for one person might not be ideal for the next (this is true for supps, regimens, etc too btw)

[Billup]

Originally Posted by 954Stealth

If I just got with anecdotal, personal experience I will say you will like it
But don't be afraid to try others as well. What works well for one person might not be ideal for the next (this is true for supps, regimens, etc too btw)

True. I am going to use this as my first trial basis. I feel like ive put on some pounds over the weekend with changing up my diet a little bit, so I'm going to weigh myself in when I head to the gym in an hour.

I'm hoping it will give me at least some boost of energy. Having something to eat in the morning has helped with my overall energy, but I crave a push of adrenaline that will really get me back in the spirit of lifting.

[kevinbahnz]

I went to the gym saturday night after work and did a few sets of upper body workouts. atleast 2 exercises for each muscle(just in case I mis a cpl days). I stopped by the gym sunday on the way to work and did some squats , leg presses and calf raises. When I was working out before i took the hiatus I took c4 pre workout that worked really good and tastes just as good. Cycled off that and switched too Mp assault which I didn't like too much. I guess it was the lack of caffeine and taste. I also have some ON protein and casein left. I had just ordered these online right before I fell off the wagon. I'm also taking animal pack multi vitamin.

[Billup]

Originally Posted by kevinbahnz

I went to the gym saturday night after work and did a few sets of upper body workouts. atleast 2 exercises for each muscle(just in case I mis a cpl days). I stopped by the gym sunday on the way to work and did some squats , leg presses and calf raises. When I was working out before i took the hiatus I took c4 pre workout that worked really good and tastes just as good. Cycled off that and switched too Mp assault which I didn't like too much. I guess it was the lack of caffeine and taste. I also have some ON protein and casein left. I had just ordered these online right before I fell off the wagon. I'm also taking animal pack multi vitamin.

With MP Assault, what are you mixing with, what was the flavor? How was it lacking in caffeine compared to others you used, was the "energy" feel just not there or was it a g to g comparison?

[kevinbahnz]

Originally Posted by Billup

With MP Assault, what are you mixing with, what was the flavor? How was it lacking in caffeine compared to others you used, was the "energy" feel just not there or was it a g to g comparison?

C4 watermelon vs Mp assault fruit punch mixed with water. The MP was cloudy when mixed with water and left an aftertaste in the mouth like how some artificial sweeteners taste. The C4 just felt more potent because it was the first pre workout I've ever tried but, that was the reason why I wanted to try Mp assault. I was working out at night time and the C4 was keeping me up. I haven't tried anything else after MP assault maybe that's what I fell off.

[UncleWede]

OK, how do you get the lizard out of the way??!!!!
Wife set up a date with her sister/hubby and us at this fancy restaurant on Thursday. I made it home just early enough to be able to go run 2.5, and take a cold shower and make it there. 5:30 dinner, there wasn't going to be much crowd. By the way, 945 said since I ran, I could have the crème brulee!!!!

While running, the legs were there but not screaming. The frontal lobe was working the times, thinking about reporting in, even almost happy that we seemed to be covering the miles pretty well and might even get all the way home without a walk.

Then the lizard came. The communication between brain and leg muscles just plain out was blocked. The only command that could get thru was "walk" It was extremely frustrating!! When the body seems OK, the conscious brain is OK, then that lizard jumps in weak, what can you do? Singing "Old McDonald" didn't work (I think I might be on par for Guiness record of refrains sung) Negotiating walking until that next street sign would only get me about 50-100 yards of running again before the lizard commanded "Walk"

Friday I and my two sons moved dad's office, law library, and reception into a POD. There were at least 60 boxes (because he had at least that high inked on the sides) of legal books to move and stack, boy was I tired at the end of the day.