Introduction to Forum - MBTJR1980 - www.M4B.is transformation contest

[MBTJR1980]

Arms today did supersets as always:
Superset 1:
straight bar pushdowns sets of 10 till max ser of 160x10
rope hammer curls sets of 10 till max set of 100x10
Superset 2:
jm presses 4 sets of 175x10
barbell drag curls 4 sets of 115x10
Superset 3:
rope cable overhead extension 4 sets of 70x12
1 arms hammer strength preachers 4 sets of 65x10

Awesome pump and tons of vascularity!

 

[Push50]

Looking huge brother. Really like the super set routine for arms. I may have to try it. With lower weight though. Haha

 

[MBTJR1980]

Looking huge brother. Really like the super set routine for arms. I may have to try it. With lower weight though. Haha

Thanks brotha! Im feeling pretty good about my progress! And my strength is goong through the roof! Lovin this TNE!!

 

[Push50]

Never ran TNE. Sounds like a good ride.

 

[Thudgens96]

View attachment 16991

Those are some awesome tatts my man.

 

[Drealdeal]

That gorilla is really awesome,badaasss

 

[MBTJR1980]

Never ran TNE. Sounds like a good ride.

Def give it a try Push youll love it preworkout!

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Thudgens and DD you guys are awesome and thank you for the compliments on my tats! I love them myself i think huge muscles and tattoos are the epitome of being a badass lol

 

[MBTJR1980]

Saturday’s leg demolition!
Seated leg curls 6 sets of 150x10
Barbell Squats 3 sec negatives explosive out of hole 4 sets of 405x8
Leg Presses accumulation set started at 4 plates a side dide 10 reps no rest added another plate each side for 10 reps kept adding a plate and doing 10 reps with no rest until i got to 9 plates each side i failed at 8 reps. Next set was a drop set from 9 plates down a plate at a time as many reps as possible each drop until i got down to 3 playes each side. I seriously thought i was gonna puke ? and pass out! Next up was db split squats 3 sets with 90lb db x12 each leg last set i added a static hold at end of 20 secs midway for more time under tension.
Banded barbell stiff legged deadlifts 4 sets of 125x12 plus tension of band. These wrecked my hammies, ass, and lower back!
standing calf raises 3 sets of 90x30 with 10 sec contraction every 10th rep. Such a sick pump overall. Was useless rest of day and my legs are still sore today 2 days later ??

 

[Mountain-Man]

Saturday’s leg demolition!
Seated leg curls 6 sets of 150x10
Barbell Squats 3 sec negatives explosive out of hole 4 sets of 405x8
Leg Presses accumulation set started at 4 plates a side dide 10 reps no rest added another plate each side for 10 reps kept adding a plate and doing 10 reps with no rest until i got to 9 plates each side i failed at 8 reps. Next set was a drop set from 9 plates down a plate at a time as many reps as possible each drop until i got down to 3 playes each side. I seriously thought i was gonna puke 濫 and pass out! Next up was db split squats 3 sets with 90lb db x12 each leg last set i added a static hold at end of 20 secs midway for more time under tension.
Banded barbell stiff legged deadlifts 4 sets of 125x12 plus tension of band. These wrecked my hammies, ass, and lower back!
standing calf raises 3 sets of 90x30 with 10 sec contraction every 10th rep. Such a sick pump overall. Was useless rest of day and my legs are still sore today 2 days later 落

Now that is a beast of a leg day brother

 

[MBTJR1980]

Yes it was MM! Totally wrecked myself but hell i wouldnt have it any other way! I always challenge anybody to tain legs with me once and bet money they wont ever come back for a second round lmfao!!! Thats how i gets down gangsta!!

 

[MBTJR1980]

Did chest and delts Monday short but super intense! Started with slight incline db hammer presses 3 sets 110’sx8, next up flat bench barbell presses pause reps which you bring weight down to inch above your chest hold for count of 2 then explode back up 3 sets 285x8. Finished chest with weight dips body+60lb db 3 sets x 12 reps. Solid pump next up lying cable laterals on seated row bench. Worked up to 3 sets of 30x12 last set dropped to 20x10 dropped again to 12.5x 15. Side delts were screaming! Last up was a superset of reverse pec deck and undergrip ez bar front raises 4 rounds of 235x12 on rev pec deck and 70x12 front raises! Went up did 20mins cardio on treadmill and i was outta there! Great workout and def noticing more leanness and vascularity def from eq and clean diet!

 

[MBTJR1980]

Tuesday Back:
close grip cable row 200x12, 260x12, 285x10, 305x8 drop 260x8 drop 200x8.
LifeFitness Pulldowns 150x12, 160x12, 170x12, 180x10
1 arm barbell row 70x10, 80x10, 90x10, 100x8
rack pulls 405x8, 455x6, 475x5, 5
banded db pullovers 85x12, 12, 11, 10
db shrugs ( 3 sec contraction ) 110’sx12, 12, 11
Finished up with 20mins of cardio on treadmill. Felt great making great progress overall

 

[MBTJR1980]

Arms today:
superset:
rope pushdowns 50x10, 70x10, 90x10, 100x10,9,8
ez bar curls to face 40x10, 60x10, 70x10, 80x10,8,8
superset2:
weighted bench dips body+45x12,12,10,10
db hammer curls 50’sx10, 55’sx10, 60’x8, 8
superset3:
hammer strength preacher curls 60x10, 70x10, 80x10, 8
overhead rope cable extensions 50x10, 60x10, 65x10, 8
finished up with 20mins on elliptical machine
arms were painfully pumped today def can feel growth occuring all over pleased with my progress

 

[Mountain-Man]

Hey M I would like to see a example of a normal day meal plan of yours if you don't mind sharing big man?

 

[MBTJR1980]

Sure no prob MM:
Breakfast:
4 omega eggs
276g (6) egg whites
2 slices turkey bacon
34g ketchup
3 packs of Super Grains Apple Cinnamon Oatmeal
14g macadamia nut oil
1 fish oil
1 evening primrose oil
12g sugar free Metamucil
14g Controlled Labs Orange Triad + greens powder
Snack:
100g gluten free granola
90g banana flavored Whey protein
Lunch:
1 fish oil
1 evening primrose oil
300g jasmine rice cooked
6oz cooked ground chicken
14g macadamia nut oil
48g teriyaki sauce
100g green beans
Snack:
1 fish oil
1 evening primrose oil
180g gluten free pasta cooked
6oz cooked 93% ground hamburger
128g ragu tomato sauce
14g extra virgin olive oil
Dinner:
300g jasmine rice cooked
6oz 93% ground turkey cooked
1 pack green giant broccoil and cheese
14g macadamia nut oil
Bedtime Snack:
96g teddy’s all natual peanut butter
90g banana flavored whey protein

Total Calories: 5551

 

[Mountain-Man]

Very solid well thought out meal plan. Thanks for sharing my friend..

 

[MBTJR1980]

Thank you MM! Diet is the single most important aspect of bbing and will make or break you if you dont put it at the forefront of your planning for either gaining or shredding up! I put tons of effort into my diet plan and been tracking cals and weighing food for 10 years straight 24/7 365. Just fyi for you younger dudes that arent making the progress you want

 

[Big Beef]

Thank you MM! Diet is the single most important aspect of bbing and will make or break you if you dont put it at the forefront of your planning for either gaining or shredding up! I put tons of effort into my diet plan and been tracking cals and weighing food for 10 years straight 24/7 365. Just fyi for you younger dudes that arent making the progress you want

Very solid meal layout. I've spent lots of time in the gym, but very little time planning diets. I have much to learn about dieting. I've have never really tracked my diet like I have been lately & I have definitely never weighed my food. That's great info to learn from

 

[Muscle mechanic]

Stealing this.
If u want I can give u my addy and u can send it all over, just get mine with yours.
Lol!

 

[MBTJR1980]

Thank you MM! Diet is the single most important aspect of bbing and will make or break you if you dont put it at the forefront of your planning for either gaining or shredding up! I put tons of effort into my diet plan and been tracking cals and weighing food for 10 years straight 24/7 365. Just fyi for you younger dudes that arent making the progress you want

Very solid meal layout. I've spent lots of time in the gym, but very little time planning diets. I have much to learn about dieting. I've have never really tracked my diet like I have been lately & I have definitely never weighed my food. That's great info to learn from

Its understandable bro when i was 1st starting out i didnt know shit about anything. But as years passed i learned more and paid more attention to my diet. Now diet is most important and is how i stay so lean and as big as i am! Just want to help and save you years of frustration so really try your best to make it top priority brotha

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Sure no prob MM:
Breakfast:
4 omega eggs
276g (6) egg whites
2 slices turkey bacon
34g ketchup
3 packs of Super Grains Apple Cinnamon Oatmeal
14g macadamia nut oil
1 fish oil
1 evening primrose oil
12g sugar free Metamucil
14g Controlled Labs Orange Triad + greens powder
Snack:
100g gluten free granola
90g banana flavored Whey protein
Lunch:
1 fish oil
1 evening primrose oil
300g jasmine rice cooked
6oz cooked ground chicken
14g macadamia nut oil
48g teriyaki sauce
100g green beans
Snack:
1 fish oil
1 evening primrose oil
180g gluten free pasta cooked
6oz cooked 93% ground hamburger
128g ragu tomato sauce
14g extra virgin olive oil
Dinner:
300g jasmine rice cooked
6oz 93% ground turkey cooked
1 pack green giant broccoil and cheese
14g macadamia nut oil
Bedtime Snack:
96g teddy’s all natual peanut butter
90g banana flavored whey protein

Total Calories: 5551

Stealing this.
If u want I can give u my addy and u can send it all over, just get mine with yours.
Lol!

Haaha! I put it up to help so anybody feel free to use it as a tool or guideline for your own diet. Im gonna be 38 this coming Weds and thatll make 21 years of bbing so im an old man in that respect but i have so much experience to pass on brothers anything you guys need just holla