Coneytt (again)

[coneytt]

12/12

Still feeling pretty good. It's been since late october that I have been back in and consistent. I have been packing on some poundage which i assume is water weight/ muscle, with my waist size remaining a 42.5.

It's funny looking at my body at the end of the week, when all my muscles have been worked and tight. I can just see the bf just hanging off, kinda weird i know. But it reminds me of this Muscle Magazine I saw with this bodybuilder stripping off a fat suit and he's supper lean beneath. 

I have not been trying to increase poundage, because I have found that slowing my pace down, squeezing at the top, pausing at the bottom is working for me. So I usually get in about 200 on the bench, 315 deads, 185 front squats, 185 rear squats. For arms, BB 21s have been working great along with seated skulls. I hit calves twice a week, (lagging biceps) twice a week. I also split up my upper and middle peck workout.

Sunday Chest
Incline BB (4 sets) ss/ w seated calf raises (4 sets)
Incline Flyes (4 sets)
Machine Incline (4 sets)
Maybe some decline pullovers
Seated triceps ext (4 sets)
Overhead rope ext (4 sets)
T-handle press-downs (3 drop sets)


Monday Back
Deadlifts (4 sets)
Wide grip pull downs (3 sets)
BB Rows (3 sets)
Seated Cable Rows (3 sets)
DB row (3 sets)
Rev flyes (2 sets)
BB 21's (7,7,7- 6,6,6- 5,5,5)
Incline machine curls (4 sets)
Cable curls (4 sets)

Tuesday Legs
Front squats (4 sets)
Rear Squats (4 sets)
Leg Press close stance (4 sets)
Seated calf raises (4 sets)
Seated leg curls (4 sets)
Leg Ext (4 Sets)
Lying Leg curls (4 sets)
Machine calf raise (4 sets)

Weds off

Thursday
Flat BB (3 sets)
Flat DB (3 sets)
Flat Fly (3 sets)
Heavy Cable cross (3 sets)
Hammer curls
close grip preacher curls

Friday shoulders
Rev flyes (4 sets)
front Shurgs SS/ rear shurgs (3 sets)
Front raises (3 sets)
Side raises (3 sets)
DB Press (4 sets)
Lying front lat raises (4 sets) -this is done using seated cable row system

Sat off


Cardio is down usually on the bike for 45 minutes on Weds, thurs, fri, sat

I know some numbers may look funny.. Low sets on some and higher on others, but remember, since I started slowing down and squeezing at the top and pausing at the bottom, my muscles are fatigued at certain points of the workout.

Thus far this has been working out like crazy. I feel solid and strong. My diet is:

Breakfast:

Protein shake, oatmeal, flaxoil

Preworkout
NO explode

Post workout (immediately)
Cellmass

30 min Post workout
Protein shake

lunch
chicken breast/ one cup of green veggies/ brown rice

Snack
power bar (brand) protein plus bar, pint of milk

Dinner
chicken breast/ one cup of green veggies

snack
Shake/cellmass

before bed
Cassien and flax

(the chicken is often substituted with turkey breast, or chuck beef)

This has been working. I also try to get 1 1/2 gallons of water.

My only issues is my nagging lower back, due to a crappy bed. i wake up in agony. I need a new pillow top king size mattress.

Alright guys thats all with me. Lata

[Jack Tragic]

I think it looks good Theo! Stick with it 'till you become stagnant and plateau. I like the fact that you have alot of different movements but aren't over-doing the amount of work (sets and reps).
 ...also your diet looks good! Great job of sticking to it!    J.

[p.s.]

I think it looks good Theo! Stick with it 'till you become stagnant and plateau. I like the fact that you have alot of different movements but aren't over-doing the amount of work (sets and reps).
 ...also your diet looks good! Great job of sticking to it!    J.

I agree with JT you're on the right track big fella!

[Jack Tragic]

Haha! Talked to Theo the other day. All is well and he is still training like a madman! Big T and his lady are expecting TWINS...! pm me for his cell # and send him a text or a call (what are friends for eh?)

[Bad Bob]

TWINS!!
Way to go you two!!