Tell me about it, it's the worst thing in the world. I'm just recovering from a sprained ankle and messed up wrist that combined, set me back 11 weeks in the gym.

Tell me about it, it's the worst thing in the world. I'm just recovering from a sprained ankle and messed up wrist that combined, set me back 11 weeks in the gym.

yeah injuries are the worst. ive been learning along the way which exercises to avoid so i dont get reinjured. you have to train smart and listen to your body.

Yeah injuries suck ass. I have been battling severe tendonitis in my right elbow ever since I tore medial tendons playing football in HS! I have been taking high dosages of frozen fish oil caps and using the BAND-IT orthopedic device and haven't had a problem since.

I am benching 285 which is weak and 6'1 232 pounds. I just want to bulk up right now kind of off-season and then cut 15 weeks out for a local BB contest back in my hometown area.

I am also getting out of the Military and going to work full time as a PT. I am only doing it Part-Time along with my Military obligations.

Later,

PS

Last Two Sessions

Day 2 (Saturday)

Exercises Working Sets
(sets x reps)

Back
Lat Pull-Downs (Wide Reverse-Grip) 4 x 12-15 reps
T-bar rows 4 x 10-12 reps
Bent-Over Wide Grip Cable Rows (Reverse-Grip) 4 x 12-15 reps
One-Arm Dumbell Rows Off Rack 4 x 12-15 reps
Seated Cable Rows (Close-Grip) 4 x 12-15 reps
Hyperextensions With Weight 4 x 10-12 reps

Abs
Crunches 5 x 25 reps

Day 3 (Sunday)

Exercises Working Sets
(sets x reps)

Legs
Leg Press 10 x 10 reps
Leg Extensions 3 x 15-20 reps
Lying Leg Curls 10 x 10 reps
Standing Single Leg Curls 3 x 15-20 reps
Standing Calf raises 10 x 10 reps
Seated Calf raises 3 x 15-20 reps

Day 4 (Monday)

Off

I'm into blood volume training like Mat Duvall and Craig Titus do well..... Craig Titus does it in Prison now lol. But anyways I am getting mind blowing pumps at this rep range as well as great results which is always nice. I get all high off of this training which is wild. I have also shocked my body out of the norm. And since adding this in as a 4 week blood volume training phase, I have grown big time! Its not light weight its heavy weights with proper form and alot of drop sets. I still believe in Periodization though so in 4 weeks I will go into a hypertrophy phase of 8-10 reps per set and then goto 5-7 rep Mass Phase.

I rarely go below 5 reps on a set because it does nothing but gets you injured or is only good if your training like a powerlifter. My advice leave your ego at the door if you want to be a BB! Max sets are only going to possible blow out a delt or pec! I do alot of sets for my legs because genetically they can handle alot! Everybodys body is different. I use to just do 14-16 sets total for legs and that does nothing for me. I do alot of warm up sets so it looks like more then it actually is!!!

People say that I have to be careful that my legs don't over shadow the rest of my body for the contest. So I don't Squat that much anymore. If you notice Chest and Back Day were lower sets. Because I grow better with 16-20 sets per workout. I eat 1.5 grams x my bodyweight for Protein and take alot of stuff recover wise. My diets really damn solid if you ask me right now!

aka test?

aka test?

No in the past I have done legal ph's but right now since I am back into it I am straight natural. I am looking at running Epistane in the future though. It looks quite impressive and will probably get banned soon so why not before the period of fun ends. I will probably buy like 10 bottles and freeze 8 of them so they last awhile if its that good. But my anyways here's my diet.

Meal 1 15 egg whites, 1 cup of Oatmeal, Energy Drink sugar free

Meal 2 4 Scoops of N-Large with 16 oz of Fat Free Milk

Meal 3 Pre-Workout 1 scoop of Cell-Tech and 1 scoop of Nano Vapor

(Workout Train for an hour)

Meal 4 Post-Workout 1 scoop of CellMass with 4 Scoops of N-Large With Water 16 oz.

Meal 5 2 Chicken Breasts with 4 cups of rice (cooked).

Meal 6 1 Health Choice Steamer Dinner with 2 scoops of Syntha 6 Whey Protein in 16 oz of Water

Meal 7 15 egg whites with 16 oz propel

Meal 8 2 scoops of Casein Protein in 6oz of Milk and 6oz of water.

Supplements:
Multi Vitamin
Frozen Fish Oils
Cell Mass
Syntha 6 Protein
Optimum 100% Whey Protein
Casein Protein
N-Large2
Glucosamine
Nitrix
ZMA
Vitamin C
Tribulus
Massive amounts of water throughout the day

aka test?

No in the past I have done legal ph's but right now since I am back into it I am straight natural. I am looking at running Epistane in the future though. It looks quite impressive and will probably get banned soon so why not before the period of fun ends. I will probably buy like 10 bottles and freeze 8 of them so they last awhile if its that good. But my anyways here's my diet.

Meal 1 15 egg whites, 1 cup of Oatmeal, Energy Drink sugar free

Meal 2 4 Scoops of N-Large with 16 oz of Fat Free Milk

Meal 3 Pre-Workout 1 scoop of Cell-Tech and 1 scoop of Nano Vapor

(Workout Train for an hour)

Meal 4 Post-Workout 1 scoop of CellMass with 4 Scoops of N-Large With Water 16 oz.

Meal 5 2 Chicken Breasts with 4 cups of rice (cooked).

Meal 6 1 Health Choice Steamer Dinner with 2 scoops of Syntha 6 Whey Protein in 16 oz of Water

Meal 7 15 egg whites with 16 oz propel

Meal 8 2 scoops of Casein Protein in 6oz of Milk and 6oz of water.

Supplements:
Multi Vitamin
Frozen Fish Oils
Cell Mass
Syntha 6 Protein
Optimum 100% Whey Protein
Casein Protein
N-Large2
Glucosamine
Nitrix
ZMA
Vitamin C
Tribulus
Massive amounts of water throughout the day

daaamn u eat alot big man, 4 cups rice and 2 chicken breasts on one sitting? daaamn

oh yeah do you eat your oats with milk or water?

last time i tried it with water it was really nasty stuff

I'm into blood volume training like Mat Duvall and Craig Titus do well..... Craig Titus does it in Prison now lol. But anyways I am getting mind blowing pumps at this rep range as well as great results which is always nice. I get all high off of this training which is wild. I have also shocked my body out of the norm. And since adding this in as a 4 week blood volume training phase, I have grown big time! Its not light weight its heavy weights with proper form and alot of drop sets. I still believe in Periodization though so in 4 weeks I will go into a hypertrophy phase of 8-10 reps per set and then goto 5-7 rep Mass Phase.

I rarely go below 5 reps on a set because it does nothing but gets you injured or is only good if your training like a powerlifter. My advice leave your ego at the door if you want to be a BB! Max sets are only going to possible blow out a delt or pec! I do alot of sets for my legs because genetically they can handle alot! Everybodys body is different. I use to just do 14-16 sets total for legs and that does nothing for me. I do alot of warm up sets so it looks like more then it actually is!!!

People say that I have to be careful that my legs don't over shadow the rest of my body for the contest. So I don't Squat that much anymore. If you notice Chest and Back Day were lower sets. Because I grow better with 16-20 sets per workout. I eat 1.5 grams x my bodyweight for Protein and take alot of stuff recover wise. My diets really damn solid if you ask me right now!

how well does the 8-12 rep range work for ya?

thats usually how i do it, altho i think i got 40 lbs lighter normally

After 5 minutes of cardio to get the blood pumping which I have found makes all of those NO products much more effective with feeling them work right away. Then I do a couple warm up sets with the first set for that muscle group and make sure to stretch really good inbetween those sets. Yeah my warm up sets are usually 30-50 pounds lighter then working sets!