Evolution

Weight is going down like a rock parachute.

Damn I hate chicken.

Stay tuned…

So started the cut this week. Here is what i’m working with:

• Meal One - 1.5 Cups of Oatmeal and Water
• Meal Two - Whole Wheat Bagel, Grilled Chicken Breast and Water
• Meal Three - Chicken Breast, Small Sweet Potato, and Water
• Meal Four - Chicken Breast, Broccoli, and Water
• Meal Five - Chicken Breast, Two raw Jalapeno’s, Broccoli, and Water
• Meal Five - Fat Free Cottage Cheese, Extra Virgin Olive Oil, Water

Thats my diet for the next six weeks, same thing day in day out. I am debating on allowing myself a cheat meal once a week, or once every other week however am leaning towards not because I don’t want to reward myself until I am done.

The raw Jalapenos are to rev up my metabolism, and the cottage cheese is for a slow digesting protien source during the night. I’m also drinking a cup of black coffee in the after noons for the same aforementioned purpose.

Notice there is no sugar, no soda, no HFC’s. I feed the machine quality raw materials to aid this slow burn. I’m looking to get fat down to around 4-7%.
Cardio every day 45ms. HIT twice a week, along with rugby practice twice a week. Still waiting on my metatarsal to heal in my hand to return completely to training. When I do, I will add another meal to account for the calorie load.
I am going to look like venison when I am finished.

We had an inter team scrimmage and wow did I feel like an old man. The first hit I took put me on the ground, bulky slow and not in good cardiovascular shape is not a good way to be playing rugby.

My wrist got stepped on and i’m wearing a wrap right now so no gym for a while I think I am going to start my cardio regimen early for my cut beginning next week just to get in the routine. I’ve been drinking and going out lately to get it out my system for the upcomming six weeks of pain, but the results are going to be very pleasing..

Changed my pictures to a foolish one I took at christmas time, thanks for the comments all.

My finger is healing up nicely and I am beginning to prepare the workout that I will do for my six week cut. I plan on doing three weeks of

• Cardio every morning
• High rep six day split
• Same meal everyday six times a day

Then for the final three weeks I will step up cardio to twice a day everyday. I am still working on my nutrition plan and I am going to take my body fat, but I imagine it is going to be around 14% to as I just started rugby back and feel like I am dropping some body fat already. This week will be the last of my bulk, I put up a new progress picture. I was thinking about trying Lipo6 as well.

Almost time. Spring break is going to be a great.

I dislocated my finger at rugby practice on Tuesday. It is getting hard for me to keep packing the meals in with school starting. I am eager to start my cut, which I will begin on the 29th.

So no gym time for a while, legs are going to get some time to grow now with that being all I can train.

Such is life..

Forgive me, however I feel like ranting on my exercise philosophy. As I am outgrowing clothes and getting larger I am more frequently accosted by those who live life in sloth.

There are those that ask with increasing frequency, and the answer is always the same. When will I stop, and why do I push so hard. Where does the discipline flow from?
It is such an incredible feeling. Those who seek such answers will never find them because they do not understand that the greatest ability of man is to deny himself. Comfort is built upon the back of strength. Those who complacency’s virus has infected can never know the joy of rebirth. They are eager, and revel in pleasure yet fail to realize without pain there can be no pleasure. Content to let themselves rot from the interior as they fuel their bodies on poisons.

• “You are just going to eat that with no seasoning or anything?”
• “You are just going to drink water and not order anything?”
• “Why aren’t you drinking?”

Getting serious about meals and protein has made so much more of a difference than anything I have done in my training, bar none. Almost as if my body is fully alive now, and I just keep going further.

Looking at myself now, at my largest manifestation in this short existence I feel power like never before. The Bulking continues, as I am packing on size and hammering my body like never before.

Shoulders, which used to be a moderately laid back workout day has become an onslaught of which I can barely recover. My legs are still sore from Monday’s leg workout. I can’t wait to relish in the day where I hit 210lbs, almost there.

A few more weeks and then it is time to slice hard. Tear it down, shred it up, rebuild and start again. It is getting harder and harder to rip apart my body and everyday I enjoy making sure I am doing just that.

The Secret of Steel had always carried with it a mystery,
you must its secret Conan, you must learn its discipline,
for no one, on one on this earth can you trust,
not men, not women, not beasts,
*lifts sword*, this you can trust.

Vacation time has been relaxing, but a new year is upon us. I have 30 more days left before I am going to start cutting down. I’ve gained lots of weight over my break, a lot of fat as well. I am really excited to get back in the gym and burn like crazy. Going to start training hard for rugby, and lifting heavy chest.

Stay Tuned.

Not many people hit the steel on the weekends. I love to roll in around 2pm, use whatever I want and push it without much distraction. Disipline for me is an equal a high as the pump itself.

Some new measurements are up, as i’m tipping the scale at 205lbs. Things are going great on the bulk, as I think 212-215 by the end of Feb should be easily attainable. I’m taking in a good amount of protien with almost every meal, lots of fats, and carbing up.

I’m always trying to get back tips, and I really feel like I can see some growth on my lats coming in nicely. Pull ups truely are the best exercize as well as T bar rows I believe. If anyone has any tips for getting that lower lat hang, please comment.

Thank you to all my readers for your helpful comments.

Today is going to be heavy and brutal. Merry Christmas to all.

"Dude your ripped and only a year older then me, do you do anything specfic to develop such prominent pecs"

Well I am one of the people that started out power lifting, and I think that gave me the most rapid pectoral growth in the beginning. I followed a power lifting schedule, benching and doing weighted dips MWF which left me with a large barrel chest but not much definition.

Now I usually try to develop my chest with more complete training. I am trying to reincorporate the weighted dips, as they are one of the greatest developers of strength, particularly on the bench press where I believe they are all important. I think the main thing is get a full range of motion and not lock out on your reps when benching. I see so many using huge amounts of weight, popping up and down or locking out every rep. The more time under stress the greater the muscle will grow.

Chest is one of those days where it is great to have a spotter because the psychology of the weight gets to you some times. I still have a mental block some times when I use 100lb dumbbells just because of the number. Remember that your muscles don’t know how heavy weight, is only your mind does.

I keep the majority of my chest work at either the incline or the decline position. I think the incline should be highly stressed because it is overlooked in many chest programs. I know I had a large amount of incline strength, but no endurance for them because of my previous training style.

To really bring out detail in the pectorals it is almost essential to include some sort of fly movement, preferably machine or cable. I usually do it as a finishing move to really bring in separation and striations along the diaphragm/soler plexus.

As always, go heavy as possible while keeping strict form. Make sure you are working in cycles to keep your body guessing. Currently to get my bench back up to respectable level I am doing a power lifting schedule however I still include a few other exercises to make sure my definition stays visible.

The percentages are based off of 1RM’s, there are several calculators on BB.com that will give you such information or if anyone is interested I can supply a spreadsheet I designed for such means.Hopefully this will help! As always I love the comments~

So I got some leg wraps and used them for the first time last night for legs. I’m bulking, and trying to go heavy and hard on everything. My natural lifting style is lighter weights for more reps so I am trying to fight that currently.

It is so great to have a bunch of boys that are into working out. My circle is full of meat heads and bouncers that are all about protein and MD. Went over to my friends house after legs last night, he cooked steaks while I ate a bag full of sliced chicken. We had steaks later and salad after that. Then a couple hours later I had a Casein Protein shake. Is it just me or does that stuff mix horrible?

Legs was a challenge, always is. My lower back usually strains so bad after RDL’s. I read a new piece of research talking about how the Eccentric contraction, or the lowering and releasing tension on a muscle does more for growth than the concentric contraction. I’m going to try and include much more negatives and slow ECC work to see how this plays out in my training.
Last Night - Hams/Quads/Calves
Back Squat (Fast CON, slow ECC) 1×15 135 warm

1 x 15 225, 1 x 12 245, 1 x 10 265, 1 x 8 285, 1 x 6 315
RDLs (slow CON, superslow ECC)

1 x 15 225,  1 x 15 245

Hack Squat Machine (fast CON, slow ECC)
1 x 15 - 225, 1 x 12 245

at this point I felt like puking

Leg Curls superset with Extensions (slow ECC, slow CON no lock out)
1 x 12 - 80, 1 x 12 - 90, 1 x 12 - 100, Finished with single leg alternating reverse pyramid burnout, holding each leg flexed on top of the extension pad while I did the other went from 65 - 35.

Standing Calf Raise (Giant Set)
1 x 8 - 220,  1 x 10 - 210, 1 x 12 - 200, 1 x 15 - 190

I laid on the bench in the locker room after pounding my post shake. I had to wait in my car for like 15 mins because I thought I was going to puke and I didn’t want to have to drink another shake. Heavy legs are always brutal.

I plan on hitting front squats and lunges on thursday or friday depending on how I feel. My shit is so stiff right now I could crack walnuts with my ass cheeks

Today is chest and I’m working out with my marine friend who dosen’t **** around with small weight like I do. He gets pissed when he has to spot me if i’m using less than the 100 lb dumbells. he always pushes me to the limit. I just pounded 20 bucks worth of sushi in anticipation. I love raw quail eggs, i’m probably maxing out my protien levels right now.

Wish me luck.