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Bulkshock!! The PHAT log12366

Frostshock private msg quote post Address this user
@Mikemadeofpeace Thanks man, I definitely did!

@FiremanSi My lady has made a hobby of pointing out newbies during my sets. Unless they're in immediate danger of hurting themselves or others I try to just leave them be. I like to just have my music and stay in the zone while I lift. She takes my form videos and I saw these goofs on her page so I figured I'd share it =P

@Elminister He's training the Posterior Winningteus I believe!

@SOLARSUPLEX Thanks man
Quote:
Originally Posted by SOLARSUPLEX
Eat like a horse and tear the gym a new one today.

Steakilicious food porn coming tonight, the start of 5/3/1 coming after progress pics!
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Frostshock private msg quote post Address this user
Need a guesstimate of my bf%. This is at 166.6 before my first meal. I'm guessing its around the high 18% range, my abs only pop out periodically.





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Frostshock private msg quote post Address this user
5/3/1 Week 1 Day 1 Cycle 1

Squats:
WUS = Warm up sets - 100#x5 - 115#x5 - 135#x5
5 @ 160#
5 @ 185#
14 @ 205#

Good Mornings:
10x10x10x10x10 @ 95#
Holy fuck, these feel AMAZING. Definitely one of my new favorite exercises.

Leg Press:
12x12x12x12x12 @ 270#

Hanging Leg Raises:
12x8x6x4x5 @ bw
If I couldn't do the raises with good form I would go to the captains chair and finish the set for reps of 12.
______________________________________________________
Week 1 Day 2 Cycle 1
Bench Press:
WUS - 80#x5 - 95#x5 - 110#x5
5 @ 135#
5 @ 155#
7 @ 170#
Felt like a beast slowly repping out 170! Went for 8 but failed.

DB Bench Press:
10x10x10x10x7 @ 50#

DB Rows:
10x10x10x10x10 @ 55#
Volume was fantastic for this, my lats are absolutely on fire right now. It seriously felt like I had a Lat boner, there was so much damn blood flowing back there and flexing them was extremely easy compared to when I try to pose.

Seated EZ bar Tricep Ext:
12x12x10 @ 55#
12x12 @ 45#
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cassious private msg quote post Address this user
Happy birthday bro!
Post 479 IP   flag post
Frostshock private msg quote post Address this user
@GrizzlyBerg @Konstantinov Thanks guys, much appreciated! Didn't get to see the posts because they were right around the time I was posting pics haha

@cassious Thank you sir!
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FiremanSi private msg quote post Address this user
17-18% maybe bro.
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Frostshock private msg quote post Address this user
@FiremanSi Sweet, I hoped for that much! Seeing as I was guessed to be between 13-16% at the end of my cut, I'd say my first lean bulk is going pretty well!

Week 1 Day 3 Cycle 1
Morning Weight: 167.3

Got about 4 hours of sleep today but I dragged myself out of bed and did some foam rolling. Started on my hamstrings.... HOT DAMN my hamstrings feel annihilated still from my good mornings on Monday.
Anyway, I usually only foam roll sore body parts but today I did my entire body. Gotta say I felt GREAT even before my morning coffee considering my lack of sleep.

Did my first Mobility drills today & band work - I THINK I did them right, it felt great either way though. Much more fun than static stretches and it got blood flowing. /rant

Deadlifts:
WUS - 125x5 - 145x5 - 170x3
5 @ 205#
5 @ 235#
10 @ 265#

Lying Leg Curls:
10x10x10x10x10 @ 100#

Hack Squats:
10x8 @ 170#
10x8 @ 160#
7 @ 150#
My legs were so wobbly and weak hahaha, those deadlifts really took it out of me.

DB Side Bends:
12x12x12x12x12 @ 55#

Eating at 3300-3375 now. Was eating at 3250 for almost 3 weeks and started slowly losing weight even though I'd almost always go above 3250. Getting 160-180g of Protein, 450+g of Carbs, and 90+g of Fats usually every day with my high fat day usually falling on Wednesday.

I'm finding myself doing half ass mobility exercises secretly in public just because the feeling of looseness and the stretch feels great haha.

Also, birthday steak food porn:


The mashed potatoes were pretty sad looking and tasting but the steak and fries were the shizzzz
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mattd534 private msg quote post Address this user
id say 18%
Post 483 IP   flag post
Frostshock private msg quote post Address this user
@mattd534 You fuckin' calling me fat bro?
Post 484 IP   flag post
mattd534 private msg quote post Address this user
no haha
Post 485 IP   flag post
Frostshock private msg quote post Address this user
@mattd534 Lol just messing with you dude, thanks for the input. Update your log dammit! I want to see moar liftz
Post 486 IP   flag post
_RudeCrew private msg quote post Address this user
I'd say about 38%
Post 487 IP   flag post
mattd534 private msg quote post Address this user
@Frostshock dude I have been so busy this is like the first post I have commented on in nearly 2 weeks! Some ass hit my rear end yesterday and schools killing me
Post 488 IP   flag post
mattd534 private msg quote post Address this user
I agree with @_rudecrew
Post 489 IP   flag post
Frostshock private msg quote post Address this user
@_RudeCrew Little do you know...



@mattd534 damn that sucks! Sorry to hear that man, anything seriously damaged? Aside from the car
Post 490 IP   flag post
_RudeCrew private msg quote post Address this user
HAHAHAHAHAHAHAHA HOLY SHIT
Post 491 IP   flag post
FiremanSi private msg quote post Address this user
Quote:
Originally Posted by Frostshock
160-180g of Protein, 450 g of Carbs, and 90 g

Same as me.
Post 492 IP   flag post
mattd534 private msg quote post Address this user
@Frostshock No dude my car is in shop but im fine it wasnt horrible so!!! And that pic is sooooo funny LMAO!!! Dude you ave shit ton of carbs in your macros mine are 85F 355C and 200 P
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Frostshock private msg quote post Address this user
@FiremanSi Now I just need to get my lifts on the same level haha
@mattd534 Ooooh shit alright that's good at least. Yeah man, I love me some carbs lol

Week 1 Day 4 Cycle 1
OHP:
WUS - 5x45 - 5x55 - 3x65
5 @ 75#
5 @ 80#
12 @ 85#
Form check

Glutes were flexed the whole time, not sure if my head/elbows are correct and if I lock out too hard?

Incline BB Bench:
10x10x10x10x10 @ 115#

Chinups:
10x10x8 @ -45# (Assisted)
9 @ -50#
7 @ -55#
Lats were absolutely on fire after these, biceps were meh

Rope Pushdowns:
10x10x10x10x8 @ 30#

Gotta say though there's less volume than PHAT it feels much more intense. After the 3rd set everything gets much more difficult but I feel more focused on the muscle I'm working. First week of 5/3/1 down! 3 more to go!

Also... PROTEIN WAFFLES!!! I didn't fuck them up this time and they were AMAZING.


3 whole eggs
1 scoop of Dymatize Elite Cafe Mocha
1 tsp baking powder
1 tbs Peach Greek Yogurt
1/4c pre-cooked oats
1 tbs cinnamon
Blend it up and put that sumbitch in the waffle maker, drizzle agave nectar on it and have a mouth orgasm.
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FiremanSi private msg quote post Address this user
Hard to know from that angle but all i can see is ur prob not contracting ur glutes at the bottom which really helps with a stable base to lift from.
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Frostshock private msg quote post Address this user
@FiremanSi I think for 1 or 2 reps mid lift I loosened up, but otherwise I was focusing on clenching them cheeks as tight as possible! Figured the angle and the fact that I have a tiny ass would hide that lol. The elbow placement and chest being that far up is okay though right?
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FiremanSi private msg quote post Address this user
Ur aiming to have ur wrist in line and under ur elbows and tucked slightly.
Ur elbows might be SLIGHTLY forwad, hard to see past the weights.. so slight more of a tuck and should fix it and increase drive.
That 1D tune motivation DOE !!!
Post 497 IP   flag post
Frostshock private msg quote post Address this user
@FiremanSi Alright cool, I've seen multiple videos with conflicting opinions on elbow positioning. Some recommend directly under and some recommend slightly in front of the bar.

When I keep them in front they tend to stay in front the first half of the set, then slowly track back as I become more fatigued. I'll try and keep them directly under with a tuck and see how that helps, thanks for the input!

Quote:
Originally Posted by FiremanSi
That 1D tune motivation DOE !!!

Fuck yeah, that's my JAM right there! That's baby making music, I'm going to play that shit at my wedding!

Post 498 IP   flag post
Gunther private msg quote post Address this user
Just finished reppin' every one of your posts in this thread.
Post 499 IP   flag post
Gunther private msg quote post Address this user
Not stalking you dude but I enjoyed the thread and appreciate the fact that you go out of your way to help anyone out. Your a great member here and I hope you stick around.

Looks like you need a new log!
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