Distantlight
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Also, was planning on measuring with skin calipers to be extra careful of tracking body fat accumulation.
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If lifts are going up, and it doesn’t look like lots of the weight I’m putting on is body fat. What factors are you referring to? Anything you think I need to be mindful of?
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Current pics
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Current
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A little about me and this journal.
I intend to push VERY hard this year. I want to document my improvements and learnings as I discover what’s working well, and what needs to be changed.
Currently cutting. I finished my off season after the holidays around 236lbs. Sitting at 221.6 right now. Plan on finishing the cut by the end of February at 215lbs at the heaviest. I think 212 would be ideal.
Starting march 1’st I’m going to push up for a good 16 weeks, adding 1.5 lbs a week. Adding strength to all of my lifts is the biggest priority obviously. Last year I had awesome results using an Upper, Lower, split. I will be using this split for the entire 16 weeks. And I definitely will be for my second push later this year. Actually I can see myself taking advantage of this split for all of 2019 and 2020 as well!
I’ll put up some pics, but I’m extremely., fluffy. Yeah, lets call it fluffy. Which is why I have to diet so hard right now. But my eyes are focused upon my plan this year, and I feel more than capable of shedding this bf.
Pictures and breakdown of training to follow.
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Jordan do you have an idea of how much you will be pushing the weight up before dieting down? And would you say pushing up in weight 2pounds or so a week would be appropriate for an all out 12 week growth phase for the average bodybuilder. You have mentioned various times pushing the body weight up 30 lbs to gain 10-15 lbs of muscle but I’ve never known if that was intended to be over the span of a year, or how long
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12/11 Upper #1 LOG BOOK DEFINITELY SHOWING BIG IMPROVEMENTS
1.Deadlift 450×5 (PB)
2.Incline DB Press 80×15(PB), 70X11 (DOES ANYONE HAVE EXPERIENCE DOING REST PAUSE SETS WITH INCLINE DB PRESS? EFFECTIVE??)
3.Machine Tricep Extension 80×12+6+7 (PB), 65×16+8+11 partial reps (PB) Usually i would have gone with DB skull crusher but i have been experiencing elba pain as a result of that exercise.
4.Seated DB Curl 25×10,10,12,14+6+4 (PB) 40 sec rests
5.V-Bar Pushdown 55×14,15,15,15,14+ISO (PB) 40 sec rests
6. Close Grip Bench 70×12+7+6 80×11+7 (HAVENT DONE THIS IN AT LEAST A YEAR, WENT LIGHT, DON’T KNOW IF I WILL BRING THESE BACK OR NOT, STILL DIFFICULT FOR ME TO FEEL IN MY TRICEPS, AND THE RIGHT ALWAYS SEEMS TO DOMINATE OVER THE LEFT SIDE.
7.Barbell Shrug (Higher Reps) 285×11+4+2 (PB)
8.Hammer Curl 20×16,15,16,17,15,11 (CRAZY PUMP)Instagram- ryansample1
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Current Bodyweight 227.1
Training Day Macros: Calories 5’091 * Protein 406 * Carbs 474 *Instagram- ryansample1