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The1s Log16476

the1 private msg quote post Address this user
Hey everyone, kind of a ghost lately but i've been really busy at work with my clients and training business.. I am officially done competing for 2-3 years and now focusing on real life and a balance in the gym. Back to the basics with training, adding some plyometrics and HIIT in and also taking up yoga

I am creating a log here to keep active, food porn.. selfies.. workouts.. macros.. some youtube videos of my lifts, just an overall LIFE LOG.


For workouts I am doing 4X a week.. 2 muscles per day, adding in 2 HIIT interval days with core and then taking up yoga.

Workout

Day 1- Chest, Tris
Day 2- Back, Traps, Biceps
Day 3- Legs (Ham/Quad day)
Day 4- Shoulders

Diet-
I'll be roughly consuming 4000-4500cals, I am not counting at the moment... I am 215LBs, 15Lbs heavier then at my last competition.. Eating 70% clean and out the rest of the time. Not to concerned with it at the moment but will be switching things around in May.


I just wanted to throw this up and ill post every day in it..

love yas
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the1 private msg quote post Address this user




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qtdreams92 private msg quote post Address this user
100% subscribe

I am keen to learn about diet how you reach your macros and about the meal planning as from a competitors perspective.
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Xxlean private msg quote post Address this user
Awesome man..I'll be following... How long are your hiit sessions?... and what piece of equipment do you prefer, tredmil, elliptical?
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Rawsteel private msg quote post Address this user
Awesome!
I'm curious, why do you use a low frequency program? :p
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SOLARSUPLEX private msg quote post Address this user
In for sure. A couple times from your old logs I just copied your workout for the day. Obviously lower weights. But the amount of volume you put on your chest is insane sometimes.


Keep it up bro.
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The Dark
Knight
eknight private msg quote post Address this user
Your legs made incredible improvements in both size and conditioning. Really nice work! -3X
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the1 private msg quote post Address this user
Thanks fellas , stick around .. i am going to crush some big bad weights and numbers soon taking my training to another level an love the support from SS... 4 years almost here haha

@eknight- thanks brother.. training smarter and harder then ever now !

@solar - i love volume training man.. volume freak haha

@xxlean - most likely ropes, rower, circuits with weights/bodyweight and crossfit WODs is the type of cardio i want to do.. plyos too

Here are my last couple workouts


Chest, Triceps
Slight incline dumbbell press
55lb/20
90lb/15
130lb/10
100lb/12

Banded incline plate loaded press
90lb + green elitefts bands/ 5 sets x 12 reps hard

Weighted dips
+45lb/3X 12

Machine chest fly
150lb/4X 15

Bench dips
+90lb/4X 15-20 + dropsets

Rope press downs 100 reps
One arm cable kick backs 4X 15


Back, Traps
Weighted pull ups (narrow to wide)
BW/15
+45lb/3X 10

Deadlifts
135lb/10
225lb/10
275lb/8
315lb/8
385lb/6
425lb/3
225lb/10

Hyper extensions
4X 10-15

Wide grip pull downs
150lb/4X 10-12

Dumbbell shrugs
100lb/5X 12 + 2 SEC PAUSE ATLEAST AT TOP
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the1 private msg quote post Address this user
Today was Arms

Straight bar cable curl
100lb/15
150lb/12
200lb/10 dropset to 100/15 wide grip

superset with

Strict cable tricep v-grip press downs
60lb/4X 10-15
----

Machine preacher curl
80lb/15
120lb/12
120lb/12 dropset to 60lb/20
----

Machine bench dips
superset with Over head rope extensions 5 sets

---

Dumbbell curls
55lb/10
65lb/8
75lb/6 dropset to 45lb/10 hammer curls

superset with

2 arm indv. hand under hand grip tricep press downs 5 sets x 20

---

Battle ropes 5 rounds of 30-45 seconds
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THE GODFATHER wannabemuscular private msg quote post Address this user
@the1 I'm curious why no competing for 2-3 years? Just tired of it? Gonna work on Mass for 2-3 years?

Either way, can't wait to see where you go with yourself.
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SOLARSUPLEX private msg quote post Address this user
@wannabemuscular I think he said earlier that instead of trying to diet down to light heavy weight, he just wants to bulk up to compete in 'heavy' heavy weight? Also i could see the whole getting married thing being a big factor. Who wants to be all grumpy on a prep when you are looking forward to such a big thing!


ANnnnnnd look at what i said. Volume on chest day. Just goin ham on those dumb bells.
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FiremanSi private msg quote post Address this user
Absolutely in for this big man !!
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ErickFromOmaha private msg quote post Address this user
Deff in for this.
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A_em private msg quote post Address this user
will follow
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TyrannosaurusFlex private msg quote post Address this user
INNNNNNNNN
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the1 private msg quote post Address this user
April 20/14 - 420 , Back / Traps

morning weight; 220lbs

Wide grip pull ups
BW/4X 12 short rest periods

Deadlifts
135lb/2x10
225lb/10
315lb/2x6
405lb/2x2
225lb/10

Wide grip pull downs
150lb/4X 12

Dummbell shrugs
70lb/12
80lb/2x12
100lb/2x12
* paused at the top of each
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the1 private msg quote post Address this user
I'll get back and answer the INNs and @wannabe tonight


feeling great back in the gym, back on the compounds and all around feeling better.. time to take a hold of my diet though and clean it up again.. better performance in the gym and life on a clean eating high calorie diet.
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the1 private msg quote post Address this user
April 21/15- chest , delts

Benchpress
135lb/2x15
225lb/10
275lb/1
335lb/1
355lb/1
375lb/1

Dips
BW/3X10

Incline banded plate loaded press
+45lb + green elitefts bands /4X 10-12

Cable flys
60lb/12
90lb/12
120lb/12
140lb/8

Head supported rear delt db flys 4 sets
Rear delt cable flys 4 sets
Side lateral raises 4 sets
Upright rows 4 sets
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the1 private msg quote post Address this user
Took the day off as a recovery day, I plan on getting some Arms in tonight.. Legs tomorrow and Delts on Saturday .. let the gains begin.
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Thatguy81 private msg quote post Address this user
Why you done competing tho?
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Perfidy private msg quote post Address this user
Quote:
Originally Posted by Thatguy81
Why you done competing tho?


Quote:
Originally Posted by the1
I am officially done competing for 2-3 years and now focusing on real life and a balance in the gym.
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Trev182 private msg quote post Address this user
Dude your legs have improved massively!!

Cant wait to see you compete again in a couple of years!!
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the1 private msg quote post Address this user
@thatguy - truthfully I think that's just where I was in my bed at the end of that prep and how I felt inside and mentally from being exhausted.. I will probably do next years provincials, I do love competing.. but even this time I wasn't mentally prepared like I thought I was for the diet towards the last 3 weeks.

@tev182- thanks brother, need to really make some vast improvements in 2015/2016 to do some real damage the time I get to the stage again.


After the weekend I felt tired and drained yesterday, and today I felt the same... stiff muscles and joints, and overall soreness/weakness in areas so I just did an upper body day and got some blood flow going.


April 27/15- Upper body
Weight - 221LBs.

Seated high incline DB press 5 sets
Standing side DB lateral raises 4 sets
High incline y-raises and reverse raises 4 sets
High incline reverse cable lateral raise 4 sets
Shrugs 5 sets

Battle Ropes 3 sets X slamming to failure
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SOLARSUPLEX private msg quote post Address this user
Curious, do you still juice in the off season? Or do you mainly just use the drugs when cutting?
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the1 private msg quote post Address this user
@solarsuplex - ill inbox you
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the1 private msg quote post Address this user
April 28/15- Legs

Seated leg curls 4 sets
Smith machine SLDL 4 sets
Dumbbell SLDL 4 sets
Machine leg press (One leg) 5 sets
Weighted Bulgarian split squats 3 sets
Seated adductor machine 3 sets

What an awesome pump and workout, my legs / glutes are filling out quick this off-season and I am target to having the biggest legs yet that's for sure.. Adding in Squats regularly as soon as I feel fit enough for it , my lower back has been bothering me a bit but working on strengthening it .. lots of deadlifts and hyperextensions, also going to add in glute bridges and planks weekly
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Bucky private msg quote post Address this user
Quote:
Originally Posted by SOLARSUPLEX
Curious, do you still juice in the off season? Or do you mainly just use the drugs when cutting?



not talking for the1 but offseason is when you can reaaally ramp up your protocols and what you use. typically the off season is when you use your more feel good compounds and get tren the fuck outta your system. GH, deca, high test, and some good orals. some people slin but that depends on the person.
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the1 private msg quote post Address this user
April 29/15- Back, Traps, Biceps

Wide grip pull downs 4 sets x 10-12
Smith machine rows (shoulder width) 4 sets x 12
Wide hammer grip pull ups 4 sets x 10
One arm machine row 4 sets x 12
Seated row 4 sets x 10-12
Standing meadows cable row 4 sets x 10-12
* 1 warmup, 3 working sets of 10-12

Dumbbell shrugs 5 sets x 10-12 *w 2-3 sec pause

Barbell curls 5 sets x 15
Dumbbell hammer curls 3 sets x 10
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FiremanSi private msg quote post Address this user
@the1 Favourite pull ups is defo wide neutral grip !!
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the1 private msg quote post Address this user
yeah dude, what a contraction in the lats !

* This Saturday marks 6 weeks past show date, I am up 20-22LBs roughly and gained a lot of mid-section fat from binge eating and eating junk steady... Tomorrow (May 1st) marks the day that I begin to clean up my diet and drop to 210LBs naturally, no gear until contest prep season begins again.. I just want to have a flatter stomach and experiment with carbs and carb timing for optional results for my body.. also keep track on macronutrients through flexible dieting

I also plan on joining a Yoga class weekly and a Spin class for a good quad burn and general cardiovascular health.

ill update this more thoroughly throughout the weeks
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