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  • #46
    That cookie looks bomb as fuck

    Comment


    • #47
      Originally posted by Ganggreen View Post
      That cookie looks bomb as fuck
      Wait until you see the cheesecake she made last night. Will post soon.

      Best,

      BL3

      Comment


      • #48
        Day 24 and 25

        Yesterday was a rest day and the recovery from Hurricane Douglas. If you didn't know, the hurricane missed the islands by 40 miles or so. Didn't even rain lol. I woke up on the rest day morning at 211.8 with a 33inch waist. I didnt eat much during the day but my wife and I went to Cheesecake Factory for a little date night. I will post the pictures of what I ate. I crushed a ton of food in preparation for legs the next day.

        Legs:

        1. Donkey Calves DC Style 320/12
        WM: Seated 2plates/25

        2. Leg extensions: 250/19,10,10 230/11 DROP SET x3

        3. Hack Squat: LT 4plates/8,9 TT: 4plates/11,15 5plates/5 3plates/20

        4. Seated Leg Press: 250/20,20 310/30

        5. Sissy squats on the smith: 95/10,9,9,10

        Best,

        BL3
        Attached Files
        Last edited by Blacklion3; 07-28-2020, 05:43 PM.

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        • #49
          That looks good and all, but give me that cookie you posted last time man

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          • #50
            Day 26

            Woke up today at 218lbs. Still feeling pretty spilt over from my cheat two days ago. Probably over did it but my coach said we are still in a growth phase and not to worry about it. We trained Chest after Meal 1. Chest is one of my worst body parts and least favorite to train, but actually felt strong today.

            1. Flat DB Press: 100/11,10,6,8 DROP SET x2

            2. Incline Smith: 205/7,6 185/7,5 DROP x2

            3. BB Decline: 225/5,4 185/8,7
            WM: 135/19

            4. Incline Cable Fly: 30/26 50/13,11,12
            WM: 40/17

            5. Eagle Machine Fly: 150/10,11 110/13,12


            Best,

            BL3

            Comment


            • #51
              Day 27

              Last day of the training cycle which is always shoulders and arms. Ready for another off day tomorrow.

              1. Behind the Neck Press 145/11 (-1) from last week, 8 115/10,10 DROP SET x2

              2. DB Reverse fly: going from heavy dbs to light

              25/20, 15/10
              35/17, 15/10
              40/15, 15/10
              40/16, 15/11

              3a. OVH Pressdown 150/15,12,13 DROP
              3b. Rope Curl 100/20 120/16,14 DROP

              4a. DB Skulls 50/11 (+1 from last week), 10 40/10,10
              4b. Incline DB curl: 40/13,9 30/13,15

              5a Tricep Cross: 25/20,20,20
              5b. 60/15,14,12

              Best,

              BL3

              Comment


              • #52
                Day 28 and 29

                Yesterday was a rest day. Pretty mellow day. I did some skateboarding and took my dog to the park. I made some chicken fried rice and had some left over cheesecake for my cheat meal. I forgot to way myself this morning before I trained but I am not worried. I will post weight tomorrow. This week we are training four days straight as I am taking a 5 day vacation with my wife to Kauai. When we get back prep really begins.

                Back

                1. MAG Wide Pull down: RP 210 9/5/4 [18]
                WM: 150/20

                2. Unilateral Hammer strength Pull down: 2plates, 1ten, 1five/ 12,12,12 2plates, 1quarter/ 10
                WM: 1plate, 1ten/20

                3. UH MAG pull down: RP: 170 12/7/5 [24]
                WM: 130/20

                4.Seated Hammer Row: 5plates/11,10,10 RP: 4plates 10/5/5 [20]

                5. Smith Machine Row: 225/20 275/9 RP: 275 9/5/5 RP: 225 15/7/7 [29]

                6. Eagle Pulldown: 150/20,20,20

                7. DB underhand row on incline bench: 40/12,13,14

                Best,

                BL3
                Attached Files
                Last edited by Blacklion3; 08-01-2020, 09:30 PM.

                Comment


                • #53
                  Day 30

                  Trained hamstrings today and broke two PRs on lying hamstring curls and stiff legged deads. Pretty excited about both of these. Almost as excited as my vacation that I am going on in two days lol.

                  Hamstrings:

                  1. Seated Calves: DC Style 2plates,2tens,5fives/12

                  2. Lying Leg Curls: RP: 130 18/7/6 [31]
                  WM: 110/19

                  3.Unilateral hamstring curl: 40/15,19,20 85/13

                  4. Stiff Leg Deads: 345/13 395/10

                  5. Seated Leg curl: RP 220 11/5/4 [20]
                  WM: 140/20

                  Best,

                  BL3

                  Comment


                  • #54
                    Day 31

                    Greetings! This normally would be the last day of training on this cycle yet we are taking a few days off the gym this upcoming week right before the prep REALLY begins. That being said, we will be training legs tomorrow.

                    Shoulders

                    1. BB Front Raise: 70/16 80/12,11,9 60/11,11
                    WM: 40/21

                    2. Behind the Neck Press: Thinking about switching this exercise out as I am losing reps on each week
                    RP: 115 15/7/5 [27]
                    WM: 95/17

                    3. Standing lateral raise machine: RP: 100 22/11/8 [41]
                    WM: 50/18

                    4. Rear delt cable cross: 20/20,18,15,13,17,16

                    5. Seated DB Laterals: 25/20,20 15/20

                    Best,

                    BL3
                    Last edited by Blacklion3; 08-04-2020, 02:28 AM.

                    Comment


                    • #55
                      Day 32

                      I said I would weigh in a few days ago but I forgot. Weighed in this morning at 217.8lbs. Last training day until August 10th. As stated previously, my Wife and I are headed for a 5 day vacation in Kauai. That said, my training partner and I killed legs today! Will not be working out or staying on the diet while on vacation.

                      Legs

                      1. Donkey Calves: 2 triple drop sets

                      2. Safety Squat Bar Squats: LT: 275/12,12,12 TT: 295/10,10,10
                      WM: Squat machine: 3plates, 2tens/21

                      3. Leg Press: 7plates 11/5/0 [16]
                      WM: 5plates/20

                      4. Leg Ext: RP: 210 210 12/7/6 [25]
                      RP: 170 16/10/7 [33]
                      WM: 130/19


                      See ya in 5 days!

                      Best,

                      BL3



                      Comment


                      • #56
                        Back from vacation and am now 13 weeks out from my first show. Crossing my fingers it actually happens. We just re-shutdown here in Hawaii. My wife and I spent 5 days on Kauai. It was beautiful and relaxing. I did not train at all, just ate and lounged. Here are some pics of the food.

                        Best,

                        BL3
                        Attached Files
                        Last edited by Blacklion3; 08-10-2020, 01:28 PM.

                        Comment


                        • #57
                          D-89

                          First session back after vacation. I was strong as heck in the gym. I trained back alone today as my training partner was not available. The session was around 90 minutes and I was fried afterwards.

                          Back:

                          1. DB Row: 130/12,12,13,12
                          WM: 85/20

                          2. Seated cable underhand row: RP: 225 12/7/6 [25]
                          WM: 200/20

                          3. BB Row: 185/16 205/16 225/17 245/12

                          4. MAG Neutral Pull down: RP: 10 12/6/6 [24]
                          WM:120/19

                          5. Cable pullover: 110/20,20 dropped to 90/20

                          6. MAG close grip pull down: RP: 180 11/6/5 [22]
                          WM: 120/19

                          7a. Eagle machine row 130/20,20,20

                          7b. Dual cable pull-ins 70/20,20,20

                          Best,

                          BL3

                          Comment


                          • #58
                            D-88

                            Volume is going up and drugs are coming down. Two rest pauses per exercise now which was death today. Also, cutting out the dbol. Now just on 400 test c and 300 deca per week. My goal is to not lose any strength. Which you will see I failed to achieve that on the third exercise. Oh well just got to turn it on next time.

                            Chest:

                            1. Incline Hammer: RP 3plates+1quarter 8/3/1 [12] 6/2/1 [9]
                            WM: 2 plates/ 10 grinding out singles until 20

                            2. Smith Bench: RP 185 11/5/3 [19] 6 more than last month 5/3/1 [9]
                            WM: 135/ 10 grinding out singles until 20

                            3. Decline DB Press: Strength dropped on these I am assuming the culprit was the increased volume
                            65/7,7,8 75/6

                            4. Unilateral low-high cable crossover: 30/20,20,20

                            5. PEC DEC: 130/21 145/16,16 160/11 neutral grip 160/15

                            Best,

                            BL3

                            Comment


                            • #59
                              D-87

                              Hamstrings today. Would usually be the last training day of the cycle but due to the long rest my coach has us doing four workouts this cycle. Friday will be off and the 3 day split will start back up again on Saturday.

                              Hamstrings:

                              1. Seated Calf DC Style 2plates+2tens+2fives/12
                              WM: 2plates+1five

                              2.Seated Ham curl: RP: 220 11/5/5 [21] 12/5/5 [22] +2 from last month
                              WM: 140/20

                              3. DB RDL: 140/13 160/9

                              4. Uni ham curl: 40/20 50/12,12 85/10 dropped to 40/10

                              5. Lying Leg Curl: RP: 150 10/6/5 [21] +1 from last month
                              RP 110 9/4/3 [16]
                              WM: 70/20

                              Best,

                              BL3

                              Comment

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