^^^^ sounds like a plan to me creator.....i also want to congradulate you once again on ur show man u deserve a lot of props big boy
^^As do I Hypo.
So Ive been in for an upper day and a light lower day since the show. I pretty much just went in for the sake of stress relief but didnt do anything intense at all. Plus I had to get in while I still had my tan on and the insane post competition vascularity! There are two new exercises that I will be incorporating every week into my routine that I think are going to make a huge difference in my physique:
Ham glute raises: An insane hammering of the hams and glutes. I feel it even harder then stiff leg deads. I think this will be a huge key in continuing to improve on this area of my physique. I feel I have a pretty good back and if I could really bring up hams and glutes then it would be lights out when I turned around on stage.
Rack Chins: With all the same benefits of a regular pull up but without the temptation to throw the hips. Rack chins with a weight in my lap and straps to the bar really hammers my lats hard. I would really like to continue to expand my wings.
I think I will follow an upper lower protocol for a while much like the one I did earlier in this thread. I was amazed at the improvements that had on my legs and so I wont change much up there. It will be pure brutality.
I am going to be consuming about 4500 clean calories daily. I would like to stay around 10% all off-season as getting fat is not a pre-requisite for muscle growth and I dont want to spend 4 months dieting for my next show. Stay tuned...
Alright fellas, had a great workout today!
Flat bench bb press: 135x15, 225x8, 245x7, 245x7, 225x7
Rack chins: bw+45x10, bw+55x8, bw+55x8, bw+45x9, bwx12
Military db press: 80x10, 80x9, 80x8
One arm db rows: 115x10, 115x10, 115x9
Close grip bench: 185x8, 185x8, 185x7
Alternating db curls: 60x9, 60x8, 55x10, 50x10
Working on getting my strength back up but the pumps are pretty crazy. Supersetted a lot of the workout so I was sweating my ass off and was feeling great!
I thought it would be good to post a day in the life of The Creator, bulk status nutrition!
4 cups potatoes O' brien hashbrowns
3 whole eggs, 3 egg whites
spread of mozzarella cheese
1 peice whole wheat toast with peanut butter and honey
1.5 cups cottage cheese
1 yoplait yogurt
2 cups home made cereal (oats, wheat germ, flax seeds, pumpkin seeds, sunflower seeds, sesame seeds, cranberries dried, brown sugar, olive oil and honey :coolguy:)
2 tilapia fillets
2 cups oats
Meal 4: Post workout
2 scoops whey
70 grams waxy maize
8 oz beef
2 tbsp peanut butter
1 scoop whey
2 tbsp peanut butter
.5 cup oats
1 cup mixed berries
3 whole eggs
3 egg whites
2 peices of toast
thats about it give or take a lil here and there depending on the day! Let me know what you think. This doesnt include other supplements but I think it is a pretty solid arsenal! I am going to be featured on bodybuilding.com as the amateur bodybuilder of the week pretty soon and that rewards me with some solid store credit so give me some good ideas for some bulking supps!
Time has been real tight lately but I was able to squeeze in a light upper day yesterday.
Incline db press: 55x15, 55x15, 90x15, 90x14, 85x14, 80x12
Rack chins: bwx15, bwx15, bwx15, bwx14
Cable cross: 80x15, 80x15, 60x14, 50x14
Close grip pull down: 190x15, 175x14, 160x15
Barbell curl: 90x15, 90x15, 70x15, 70x15
Overhead db extension: 90x15, 90x15, 90x15, 80x14
Felt great about the session and had a crazy pump! I really really focused on contraction on every rep and it absolutely engorged my muscles will blood. It was painfully glorious! The vascularity is just crazy...