Hardc0rehardy5's offseason training [Archive]

DAVIDHARDY

11-23-2009, 02:16 PM

Well, I planned on taking a week off after my show, but it's been since last Tuesday since I've worked out and it's been a LONG time since I've had a just balls out offseason workout. I'm itching to get my ass in there and go at it, so I'm gonna start today. This week is gonna be cut kinda short, maybe, since it's the holidays. I'll play it by ear. I do have some goals for this offseason:

1st and foremost: DON'T GET FAT! I won't let myself get like I was this year. I got way too fat at over 20% and it was a bitch to get it all off and get stage ready
2- Add more quad sweep and have deeper seperation in my quads.
3- Pack on size to my hams and bring my right ham up to par with my left after my injury last year left it lagging a little bit.
4- Get wider, both in my lats and middle delts.
5- Bring up my left side, especially upper body.

I am going to be using this split to start off my offseason and try to get it going in the right direction. I am hitting my legs and lats two times a week. If I start feeling over trained, then I will ditch the 7 day split and add in another day of rest and see how it goes from there:

Day 1- Back thickness, Traps, Hams
Day 2- Lats, Mid delts, front delts
Day 3- Quads
Day 4- Chest, Hams
Day 5- Rear delts, Arms
Day 6- Quads, Lats
Day 7- Off

I might have to add in a day of rest after day 3, but I'll go with this and see how I like it. I'm gonna start using LG Science's Trifecta Stack along with T-911 after this week and I can't wait for the results. I am just sticking to my normal "food type" and energy supplements from them right now. I am currently using Anadrolic State, E-911, Lipotropic, and Perfect Carb pre workout, BC&EAA intra workout, and Postal, Lipotropic and Perfect Carb post workout. I'll keep y'all posted...

Northman

11-23-2009, 04:33 PM

Good plan.

Shadow

11-23-2009, 05:58 PM

LOL, I like rule one the best.

ANADROLicfreak

11-23-2009, 07:08 PM

you can do it!!!ya #1 is a good one.

DAVIDHARDY

11-23-2009, 09:28 PM

Yeah, I like #1 too, but the fruity pebbles treats and banana bread that I just ate aren't helping my cause now are they! LOL, I'm eating dessert all week this week if I want it damnit!

DAVIDHARDY

11-23-2009, 09:56 PM

It felt great to get back into the gym today. I had some amazing treats for dessert tonight, and I'll continue that this week than you very much lol; other than that, it's a decent bulk diet that won't leave me sitting too fat at the end of my offseason. Here was the day:

0545- 45p, 23f, 15c
0815- 46p, 28f, 22c
1045- 49p, 27f, 16c
1300- 35p, 18f, 9c
1520- preworkout 1.5 scoops LG Sciences Lipotropic, 1 scoop perfect carb, 1 scoop anadraulic state...25p, 3f, 46c
1550-1655 train LG Sciences BC&EAA During training
deads 225*8 315*6 365*3 405*4/3/3
lying leg curl 155*8 170*6/6
t-bar row 165*8 175*8/7
kneeling leg curl 105*6/6/5
1 arm db row 100*8/7 110*6
hypersetensions 25*10/10
plate loaded hs shrug drop set 630*10 540*8 450*8 360*10
sumo leg press drop set 720*10 630*10 540*8 450*10
1700- 1.5 scoops LG Sciences Lipotropic, 1 scoop postal, 1 scoop perfect carb...40p, 3f, 47c why the hell i mixed the postal in with the protein, I don't know, but it was freakin disgusting. Vanilla and fruit punch don't go together...AT ALL!
2000- 42p, 26f, 15c
dessert was estimated at about 150 carb and 50 fat.
2200 sleep

Approximate macros:
282p
178f
320c
4010 total calories...would have been 2960 without dessert lol

Shadow

11-23-2009, 10:00 PM

LOL, looks like you've got it all planned out.

ANADROLicfreak

11-23-2009, 10:02 PM

what kind of training split are you doing?

DAVIDHARDY

11-23-2009, 10:15 PM

what kind of training split are you doing?

I listed it in my 1st post...It's very unorthodox; just getting in my legs and width 2 times a week the best I can. If I feel overtrained after a while, then I'll devise something else lol.

DAVIDHARDY

11-23-2009, 10:16 PM

LOL, looks like you've got it all planned out.

Yeah right lol. I'm just happy as fuck that I'm no longer doing 2 hours of cardio a day and I'm gonna play with the split and see what works best.

ANADROLicfreak

11-23-2009, 10:18 PM

i see.ya just be carefull you recover fully.hope it works for ya.

DAVIDHARDY

11-23-2009, 10:22 PM

i see.ya just be carefull you recover fully.hope it works for ya.

Oh yeah; if I notice that I'm feeling like shit and not recovering, then I'll just add in another off day in there somewhere and make it an 8 day split. If that doesn't work, then it's back to the drawing board...well guy's, it's been fun, but 5am comes fast, so I'm turning in...sweet dreams to all...wow that doesn't sound gay as fuck or anything

Northman

11-23-2009, 11:24 PM

Maybe you should combine more body parts?

DAVIDHARDY

11-24-2009, 06:05 AM

Maybe you should combine more body parts?

I'm open to suggestions; give it to me...no homo lol

DAVIDHARDY

11-24-2009, 09:22 AM

Nice and sore this morning in the middle of my back all the way from my traps to my ass. Hams aren't too sore; lats and delts later this evening!

DAVIDHARDY

11-24-2009, 09:24 PM

Had a great width workout earlier this evening. Went by nice and fast. I did some rest-pause stuff, straight sets, and drop sets too. Nice variety and hit my lats and delts from a variety of angles; pump was awesome! I am really liking the anadraulic state pre-workout. Gives me great energy and an awesome pump from just one scoop. No dessert tonight lol, but I did make some keto chicken strips out of pork rinds and fired them in 4 TBSP of peanut oil. They were really good. Here was my day:
0500- LG Sciences BC&EAA, 1/2 scoop lipotropic with my coffee
0615- 51p, 31f, 15c
0900- 42p, 30f, 12c
1130- 41p, 23f, 8c
1330- 47p, 28f, 8c
1600- Pre workout- 1 scoop LG Sciences Lipotropic, anadraulic state, and perfect carb 25p, 3f, 46c
1645-1735 train forgot my BC&EAA at the damn house...boo
Wide Chins (body)10/9 25*6/5 body*8
Arnold press 50*10 60*8 70*8 80*4
medium grip pulldowns 200*17 rest pause
military press 165*10 rest pause
narrow chins 10/8/8
DB Lateral raise 45*8/6
Behind neck pulldowns drop set 160*10 140*5 120*6 100*8
Cable bar front raise drop set 27.5*6 22.5*6 17.5*8 12.5*8
Machine lateral raise drop set 155*8 125*8 95*8 80*12
1740- 1.5 scoops LG Sciences lipotropic, postal, perfect carb 40p, 3f, 47c
1900- 55p, 35f, 10c
2100- 43p, 28f, 9c
2130- sleep

approximate macros
357p
182f
157c
3694 total calories

d3track

11-24-2009, 09:30 PM

Yeah, I like #1 too, but the fruity pebbles treats and banana bread that I just ate aren't helping my cause now are they! LOL, I'm eating dessert all week this week if I want it damnit!

wish I would have listened to rule 1!

Northman

11-24-2009, 10:58 PM

Nice workout man. What's your weight?

DAVIDHARDY

11-25-2009, 06:20 AM

Nice workout man. What's your weight?

Thanks man. I'm not sure what my weight is; I'm going to leave the scale off the floor until after the holidays. My water weight is starting to go away this morning. My glutes are showing again, but it'll just come right back after tomorrow when I eat all that dressing, mac n cheese, pecan and apple pie, mmmmmm thanksgiving food! lol. I weighed in at 178 at the show, so if I had to guess a weight right now, I'd say I'm at about 185-187 with the water that's still on me.

DAVIDHARDY

11-25-2009, 06:22 AM

wish I would have listened to rule 1!

Yeah man, I almost had dessert again last night, but I passed it up and had some egg whites, sausage, cheese, and a low carb wrap instead. Might have been more calories, but they were a LOT more beneficial than what I'd have gotten out of the oatmeal/honey/raisin cookie bars I was eyeballing lol.

DAVIDHARDY

11-25-2009, 08:27 AM

Just blasted my quads, now it's time to get ready for work. Gonna get after my chest and hams this evening.

bushmaster

11-25-2009, 08:32 AM

ANADROLicfreak

11-25-2009, 09:09 AM

thats alot of volume.2 training sessions in one day.i think you jus love to train lol.

DAVIDHARDY

11-25-2009, 09:17 AM

thats alot of volume.2 training sessions in one day.i think you jus love to train lol.

I freaking love it man! I usually just stick to one a day, but I'm not trying to worry about training tomorrow when I have a ham, cornish game hens, baked mac and cheese, sweet potato casserole, pecan pie, and apple pie to prepare lol. I'll just do them both today.

DAVIDHARDY

11-25-2009, 09:18 AM

So whats your height, starting weight? If you posted it I couldn't see it. Your bulk is like mine I have managed so far to gain roughly 40lbs post contest in about 5 weeks while still having a visible 6 pack. My calories are much lower then your's though, mine around 2900-3100cals when i don't have a cheat.

My height is 5'10" and starting weight somewhere around 180-180. I weighed in at 178 Saturday for my last show, so I'd say about 182ish. I'm being kinda lax right now for this week, but I'll get my cals back down in the 3000 range after this week.

ANADROLicfreak

11-25-2009, 09:24 AM

oh ya i see now.well kill it so you can eat tommorrow bro.enjoy yourself.

Northman

11-25-2009, 12:49 PM

Two workouts in a day damn!

Have a good Turkey day.

DAVIDHARDY

11-25-2009, 12:52 PM

Two workouts in a day damn!

Have a good Turkey day.

I'm a goddamn machine motherfucker! LOL, You have a good one too.

DAVIDHARDY

11-25-2009, 11:22 PM

Man, I really am enjoying this week and just eating shit lol. I just had a half a box of cereal, ice cream, ramen, brownies, and popcorn and now I'm off to bed.

DAVIDHARDY

11-26-2009, 06:23 AM

Well my 1st pecan pie turned out like shit, so round two is in the oven now...praying for success!

DAVIDHARDY

11-27-2009, 10:46 PM

Wow, Thanksgiving was awesome. I have no fucking clue why I thought it was a good idea to do the whole "Black Friday" thing, but I did lol. I got some good deals, but it sucked ass dealing with the huge crowds and now my sleep schedule is all fucked up. My girl and I took a couple of E-911's before we went out and we were zooming around the mall from midnight to 2am like it was nothing. It couldn't replace sleep though, and we pussied out and came home and took a nap for a few hours and then woke up and went back at it until noon. I skipped out on the gym, because I was so damn tired, so I might get a double split in tomorrow again, or I might just skip my shoulder and arm workout and hit up my quads and lats one last time. Depends on how I feel. Sunday will be my last day of eating crap, then it's back to a more structured diet. I'm really leaning toward a TKD approach, but my mind could change again between now and then lol.

NATURAL-1987

11-28-2009, 03:24 PM

DAVIDHARDY

11-28-2009, 07:00 PM

Your not playing games for this off-season buddy! I seriously cant stop following your threads. You really have your stuff together. I'm 19 weeks out from my first NGA show, so maybe I will see you around the NGA.

Cool man; kick some ass in the gym and take some names once you're on stage. I just finished up eating the last bit of shit that I'm gonna eat until x-mas, so tomorrow starts my off season assault. I'm gonna try a targeted carbohydrate approach this year and see how it goes. I'm gonna really focus this year and try and get that pro card this summer, but we'll see how it goes. I'm doing the shows in TN, NC, AL, and if I'm still an amateur after trying for the card in those three, I'll do the last show of the year again and try to get it there.

DAVIDHARDY

11-28-2009, 09:08 PM

Newest video...nothing special, just a wrap-up of the 2009 competitive season.
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Northman

11-28-2009, 09:17 PM

Cool video bro, how you get sponsored?

DAVIDHARDY

11-28-2009, 09:21 PM

Cool video bro, how you get sponsored?

Thanks man, I just figured I talk a little bit this time around. I just e-mailed them and asked if they were interested in sponsoring natural athletes at the time and I lucked out. They asked me a few things and then let me join the team. I am very fortunate.

DAVIDHARDY

11-28-2009, 09:22 PM

Cool video bro, how you get sponsored?

Here's my 1st one...training 3 weeks out from the 1st show.

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Curt James

11-28-2009, 09:31 PM

Cool video bro, how you get sponsored?

X2

Awesome video!

Northman

11-28-2009, 09:49 PM

Yes, you lucked out.

Good job.

DAVIDHARDY

11-28-2009, 09:49 PM

X2

Awesome video!

Thanks Curt; I figured I'd keep it simple this time around. I'm gonna have a little fun with my next one and do some training and voice over stuff with why I do things the way I do them and what not. It'll be fun to make.

DAVIDHARDY

11-28-2009, 09:49 PM

Yes, you lucked out.

Good job.

Thanks man. I count my blessings.

DAVIDHARDY

11-29-2009, 10:00 AM

Well, getting back to my normal awesomeness started today lol. I'm using a TKDish diet for this offseason for now; getting in about 100 carbs a day, mostly pre-workout and a few post workout and the rest trace scattered throughout the day. I will also be having a full on cheat DAY one day a week, probably on Saturday where I eat high carb and low fat throughout the day and I'll eat a cheat meal of whatever I want at the end of the day. I went with consuming the majority of my carbs pre-workout because I like to go high reps during the workout. We'll see how it goes. I'm planning on getting right at 300 protein and 150 fats and 100 carbs daily. Still taking fish oil and cod liver oil daily. I'm also starting the Trifecta Stack and using Postal, Anadraulic State, Perfect Carb, I-GH-1, Lipotropic, BC&EAA, and T-911 from LG Sciences. I'll keep a detailed log so I can really track my progress. My starting weight is 198, but there is a shitload of water weight in there from all of the crap that I've eaten the past week. A more accurate starting weight will be at the end of this week after I get some of this water moving. I will use the split that I posted in my first post until I get tired of it, then I'll change it up a bit. I don't really have a set way that I'll be training, because I really like to do it all, whenever I feel like doing it. I'll use Rest-Pause, straight sets, high reps, super sets, low reps, HIT sets, FST-7 sets, all at any given time. Nothing too scientific here lol. I'll also be doing cardio 3 times a week in the mornings on an empty stomach and I'll do my calves and abs at those times as well. Well, that's pretty much it; join me on my quest to build a leaner, meaner me for the 2010 competitive season.

k-dawg

11-29-2009, 10:30 AM

awsome job man, will definately be following along and am interested how the tkd diet will treat you this offseason.

DAVIDHARDY

11-29-2009, 10:55 AM

awsome job man, will definately be following along and am interested how the tkd diet will treat you this offseason.

Thanks man. It'll be fun to experiment with it. The diet really makes sense to me, so I believe that it'll really keep me lean and allow me to put on muscle at the same time. Only time will tell.

Northman

11-29-2009, 02:00 PM

Only 100grams of carbs per day? But now is the best time to grow! Especially for a nattie.

DAVIDHARDY

11-29-2009, 04:31 PM

Only 100grams of carbs per day? But now is the best time to grow! Especially for a nattie.

I'm going with fats as my primary energy source. I'm eating enough carbs pre workout to get in some high intensity/volume work and enough post workout for an insulin spike. The rest of the day, I use fats for energy and I feel great doing thiat, whereas if I eat carbs all day, I get crazy blood sugar drops. Plus, that cheat/refeed day restores my glycogen levels so that less protein is robbed to convert into glycogen during the week. It makes sense to me, so that's why I'm going to give it a shot, plus I really don't want to get too fat this time around. If it doesn't work, then I'll gradually increase my carbs.

DAVIDHARDY

11-29-2009, 06:32 PM

Had a good 1st day back. My lower back was a tad sore, so I opted for Sumo leg press rather than sumo deads today.

0745- LG Sciences BC&EAA
0815- 4 Eggs, 4 whites, tsp clo, 4g fish oil, LG Sciences Methyl 1D, Methyl Masterdrol, T-911
1030- 4oz chicken, tbsp EVOO, Salad
1230- 1 Scoop LG Sciences Lipotropic, Perfect Carb, Anadraulic State, Methyl 1D, Methyl Masterdrol, T-911
1310-1420 Train 2 Servings LG Sciences BC&EAA
Sumo leg press 450*20 630*15 900*14 rest-pause
kneeling leg curl 105*6/6/6
t-bar row 105*12 140*10 165*8/8
seated leg curl 190*10/10/9
1 arm db row 125*11 rest pause
lying leg curl drop set 170*6 140*6 110*8 95*6
HS plate loaded low row 180*10 230*7/6...ass kicker!
HS Plate loaded shrug 630*17 rest-pause
high cable rope row drop set 200*10 170*7 140*6 120*8
stretches
15 min treadmill walk
1425- LG Sciences Postal, 2 Servings BC&EAA
1445- 2 Scoops LG Sciences Lipotropic
1620- 5oz red meat, medium zucchini, tsp clo, LG Sciences Methyl 1D, Methyl Masterdrol
1800- 1.5 scoops LG Sciences Lipotropic, Methyl 1D, Methyl Masterdrol, T-911, 3 TBSP Homemade PB
2015- 4.5 oz chicken, TBSP EVOO, Salad, 2g fish oil, LG Sciences I-GH-1
2100- Sleep

approximate macros
269p (1076)
114f (1026)
88c (352)
2454 total calories

Missed my goal of 3k cal today, but I wasn't up for very long today, so another meal in the mix tomorrow should get me there.

DAVIDHARDY

11-30-2009, 12:24 PM

Stupid freakin Air Force! I was trapped in the base theatre today for a piss test that took FOREVER so I missed a couple of meals. I'll just have to make them up by eating more frequently today, shich isn't a problem at all for me lol. I was there from 0630-1100 and there were still about half of the people left in there when I left. They better bust a bunch of fuckin people damnit lol.

Northman

11-30-2009, 12:44 PM

DAVIDHARDY

11-30-2009, 01:17 PM

I sit through this shit in drill, so I feel your pain.

Last piss test, I took a piss 30 seconds before the announced the test.:dunno:

LOL, I actually had to piss before I got called, so when I got called, I had to wait another 30 min to let another one build up lol.

ANADROLicfreak

11-30-2009, 03:09 PM

everything is looking good bud.

DAVIDHARDY

12-02-2009, 08:15 AM

everything is looking good bud.

Thanks man. Had a great copuple of workouts the past couple of days. When I'm felling not so lazy, then I'll type them in here lol.

DAVIDHARDY

12-02-2009, 07:10 PM

0530- 2XBC&EAA
0600-0630 CALF AND HALF AN AB WORKOUT...THEN i GOT LURED INTO A PISS TEST
1045- 1.5 Scoops Lipotropic, 10z walnuts, 3g fish oil
1200- 4 eggs, 4 whites, tsp clo, Methyl 1D, Methyl Masterdrol, T-911
1315- 1.5 scoops lipotropic, 1oz peanuts, 4g fish oil, Methyl 1D, Methyl Masterdrol
1430- 4oz chicken, 1.5oz peanuts, Methyl 1D, Methyl Masterdrol, T-911
1700- 1 scoop perfect carb, anadraulic state, lipotropic
1750-1830 train 2x BC&EAA
HS Shoulder press 90*15 180*12 270*9 rest pause
wide chins 10/10/8
db shoulder press 80*6/5/4
wide chins 16 rest pause
db lateral raise 45*12 rest pause
medium chins 8/7/7
machine lateral raise drop set 170*12 140*10 125*8 110*8 95*10
narrow chins 8/7
stiff arm pulldowns drop set 150*12 120*8 100*6 80*8
1835- postal, 4x BC&EAA
1900- 5oz beef, cup broc, tsp clo, tsp evoo, Methyl 1D, Methyl Masterdrol, T-911
2030- 4oz beef, 1oz cheese, 4g fish oil, wrap, I-GH-1
2100- Attemot to sleep
2230-0000 woke up and ate 6 freakin ounces of peanuts while I watched MNF lol

approximate macros
324p
226f
106c
3754 total cal

ANADROLicfreak

12-02-2009, 07:12 PM

piss test for what?work?

DAVIDHARDY

12-02-2009, 07:17 PM

piss test for what?work?

Yeah, fuckin whole damn squadron got popped at once, so it took FOREVER!

ANADROLicfreak

12-02-2009, 07:18 PM

oh i see.what branch are ya in?

DAVIDHARDY

12-02-2009, 07:29 PM

oh i see.what branch are ya in?

Air Force...when I was in high school, I really contemplated joining the military, then I said ah fuck that shit, I'll just go into the Air Force instead lol

DAVIDHARDY

12-02-2009, 07:30 PM

http://www.worldphysique.com/competitorofthemonthdec09.html?reloaded=true

I'll also be featured in the print version of the spring issue!

ANADROLicfreak

12-02-2009, 07:32 PM

that is awesome bro!!!!!!!!!!!!!!!!!air force must actually test.my brother is a marine and he has never been tested.lol.been in 2 years.

Northman

12-02-2009, 07:41 PM

Congrats on the interview.

DAVIDHARDY

12-02-2009, 07:43 PM

Tuesday- Quads

0510- BC&EAA
0530-4 Eggs, 4 whites, Methyl 1D, Methyl Masterdrol, T-911
0800- 4oz chicken, 2tsp EVOO, tsp clo, 4g fish oil, cup broc
1030- 4oz chicken, 1oz peanuts, tsp clo, 4g fish oil, Methyl 1D, Methyl Masterdrol
1300- 1.5 scoops Lipotropic, 1oz walnuts, 4g fish oil
1530- 4oz beef, 1oz cheese, wrap, 4g fish oil
1730- Scoop lipotropic, anadraulic state, perfect carb, Methyl 1D, Methyl Masterdrol, T-911
1850-1945 train 2x BC&EAA
Squats 135*10 225*8 275*5 335*4/4 225*10 slow reps, pause at bottom for 2 counts
hacks, feet close 360*5/5/5
db lunges 90*8/8
leg press, feet close 630*21 rest-pause
leg ext drop set 290*10 250*6 210*5 190*5 170*4 150*4
1945- postal, 4x BC&EAA
2020- 6OZ Tuna, 2tbsp evoo mayo, 2tbsp sugar free relish, wrap, Methyl 1D, Methyl Masterdrol, T-911
2140- 5oz beef, cup broc, tsp clo, tsp evoo
2200- sleep

approximate macros
319p
150f
93c
2998 total cal

DAVIDHARDY

12-02-2009, 07:43 PM

Thanks guys. Yeah, they test, but not for anything other than street drugs and I had been in 5 years before my 1st one lol.

ANADROLicfreak

12-02-2009, 08:08 PM

oh ya.he said some of his superiors are huge.lol

Northman

12-02-2009, 09:10 PM

Your taking PH's?

DAVIDHARDY

12-02-2009, 09:13 PM

Your taking PH's?

Yeah, well, not the REAL stuff, but they're "prohormones" in the current supplement world lol

ANADROLicfreak

12-02-2009, 09:16 PM

im jealous of your leg workout.nice bud

DAVIDHARDY

12-02-2009, 09:17 PM

im jealous of your leg workout.nice bud

Thanks man. Leg that back heal and you'll be putting my weak ass to shame in no time lol.

ANADROLicfreak

12-02-2009, 09:18 PM

hey are you doing a keto diet still?just carbs before training or what?

DAVIDHARDY

12-03-2009, 08:02 AM

hey are you doing a keto diet still?just carbs before training or what?

Yeah, TKD. About 45 carbs prior to training and 15 afterwards. Total of around 100 a day with the trace from my other meals.

bushmaster

12-03-2009, 08:34 AM

Yeah, TKD. About 45 carbs prior to training and 15 afterwards. Total of around 100 a day with the trace from my other meals.
Hows this working for you so far? After thanksgiving weekend did you have any edema? I am doing the same diet and still trying to drop all this water retention. Seems as though after doing a long keto diet for my contest I am so carb sensitive the water weight just won't come off!

DAVIDHARDY

12-03-2009, 10:41 AM

Hows this working for you so far? After thanksgiving weekend did you have any edema? I am doing the same diet and still trying to drop all this water retention. Seems as though after doing a long keto diet for my contest I am so carb sensitive the water weight just won't come off!

LOL, Hell yeah I had water retention! It's coming off slowly though. I was up to 205 the Saturday after Thanksgiving. A week warlier I weighed in at my show at 178 and now I'm settling back down into a normal weight; weighed 190 this morning. I like the TKD so far. I have really good workouts and I eat like every 2-2.5 hours so I'm not really hungry a lot. I do get hungry as fuck right before I go to sleep, though. I work out later in the day, so I'm sure that has something to do with it. Don't worry bro, the water will go away slowly. I'm cheating all day Saturday, so I'm sure I'll blow back up another 5-10 pounds. Just drink an ass of water; like 2 gal a day and it'll really go fast.

bushmaster

12-03-2009, 10:46 AM

LOL, Hell yeah I had water retention! It's coming off slowly though. I was up to 205 the Saturday after Thanksgiving. A week warlier I weighed in at my show at 178 and now I'm settling back down into a normal weight; weighed 190 this morning. I like the TKD so far. I have really good workouts and I eat like every 2-2.5 hours so I'm not really hungry a lot. I do get hungry as fuck right before I go to sleep, though. I work out later in the day, so I'm sure that has something to do with it. Don't worry bro, the water will go away slowly. I'm cheating all day Saturday, so I'm sure I'll blow back up another 5-10 pounds. Just drink an ass of water; like 2 gal a day and it'll really go fast.
I have been and it seems like it goes away slightly in the morning but as soon as I start carbing up pre workout it slowly starts getting worse again. On a normal day I drink about 1.5-2 gals so that's not the issue. My friend did the same contest on Oct 17th and he is fine now, although he went through this 2 weeks after show while I was ramping my carbs up very slowly. At least its not affecting my workouts.

Northman

12-03-2009, 11:09 AM

DAVIDHARDY

12-03-2009, 11:31 AM

I have been and it seems like it goes away slightly in the morning but as soon as I start carbing up pre workout it slowly starts getting worse again. On a normal day I drink about 1.5-2 gals so that's not the issue. My friend did the same contest on Oct 17th and he is fine now, although he went through this 2 weeks after show while I was ramping my carbs up very slowly. At least its not affecting my workouts.

I don't worry about it at all. In the end, it's just water and like Northman said, it's good for workouts, because water around the joints helps with heavy lifting. I only have the one carb meal pre-workout, so I don't really notice it too bad. I usually weigh about 197 before I go to bed and wake up anywhere from 190-192.

DAVIDHARDY

12-03-2009, 11:31 AM

Edema is good for working out with heavy weights.

Are you in Canada?

k-dawg

12-03-2009, 09:08 PM

so would you suggest a tkd diet for gaining? or just increase total keto caories? also do you get any brain fog or hypoglycemia from the added carbs?

Northman

12-03-2009, 09:15 PM

Are you in Canada?

omg no

DAVIDHARDY

12-03-2009, 09:30 PM

so would you suggest a tkd diet for gaining? or just increase total keto caories? also do you get any brain fog or hypoglycemia from the added carbs?

I'm bulking right now. No brain fog. I just cheated like a mofo too lol. Large papa johns pizza and a box of cookies lol. Gotta love the offseason.

ANADROLicfreak

12-03-2009, 09:32 PM

what kind of cookies?

DAVIDHARDY

12-03-2009, 09:40 PM

what kind of cookies?
An ENTIRE box of the chewy chips a hoy!

ANADROLicfreak

12-03-2009, 09:42 PM

oh shit.great choice.i have had a craving for oreos.i dont usually even like them.

DAVIDHARDY

12-03-2009, 09:44 PM

oh shit.great choice.i have had a craving for oreos.i dont usually even like them.

LOL, I had a box of those on Sunday. I didn't eat them for years before that and I probably won't touch them for years to come lol.

ANADROLicfreak

12-03-2009, 09:46 PM

i thought those halloween ones were cool.orange and black ones.lol

Gerb

12-04-2009, 12:07 AM

Cool journal. How is the back training working out as you outlined it in the first post? Congrats on your shows, you were pretty shredded in the pics!

DAVIDHARDY

12-04-2009, 10:30 AM

Cool journal. How is the back training working out as you outlined it in the first post? Congrats on your shows, you were pretty shredded in the pics!

Thanks man. The back training is going well. I was worried I wouldn't be getting a good lat workout after doing thickness, but it hasn't affected me. I also moved my 2nd lat day to doing it with my arms and rear delts. It's nothing major; just a few sets of various grip chins throughout the workout, mainly when I'm doing my warmups and tris.

bushmaster

12-04-2009, 10:34 AM

Thanks man. The back training is going well. I was worried I wouldn't be getting a good lat workout after doing thickness, but it hasn't affected me. I also moved my 2nd lat day to doing it with my arms and rear delts. It's nothing major; just a few sets of various grip chins throughout the workout, mainly when I'm doing my warmups and tris.

So your second LAT day is just chins? What do you do to improve width?

Oh ya my KANKLES are a little better. lol

DAVIDHARDY

12-04-2009, 11:18 AM

So your second LAT day is just chins? What do you do to improve width?

Oh ya my KANKLES are a little better. lol

I'm just hitting them lightly a second day of the week to try and get them growing a little more. I'm doing wide chins and not-so-wide but not-so-narrow lol chins as well on that 2nd day.

DAVIDHARDY

12-04-2009, 02:38 PM

I think I'm about to abandon the TKD approach and just eat carbs throughout the day. I am craving the shit out of nasty cheat foods, but when I eat carbs, I don't get the cravings. I'll give it a shot next week and see if the cravings go away. Probably gonna be looking at this for a macro breakdown per meal:

40p, 10-15f, 30-45c

I'll see how that goes. I love being able to play around in the offseason lol.

Northman

12-04-2009, 04:12 PM

You look like an Ecto anyways, no shame in eatting for pleasure.

DAVIDHARDY

12-06-2009, 11:05 AM

0530- 2 servings BC&EAA
0615- 0655 Calves, abs, 20 min treadmill
0700- 2 scoops lipotropic, 1oz walnuts, 3g fish oil, M1D, MM, T-911
0915- 4 Eggs, 4 whites, tsp clo
1130- 5oz tuna, 2tbsp evoo mayo, sf relish, wrap, tsp clo, 4g fish oil
1330- 2 scoops lipotropic, 1oz pecans
1530- 4oz chicken, 2tbsp homemade pb
1630- 1 scoop anadraulic state, perfect carb, T-911, M1D, MM
1735-1825 Train 2 servings BC&EAA
Incline Barbell press 135*10 185*10 225*4 205*6/5
Seated leg curl 150*15 170*12 210*8/8/8
Flat DB Press 100*6/5/5
Kneeling leg curl 95*13 rest-pause
Dips drop set 90*7 45*5 body*6
lying leg curl drop set 170*7 140*8 110*5 95*6 80*8
Incline BD Press really slow reps 80*6/5
abductors w/ass off seat 200*20/15/18
stretching
1830- Postal, 4 servings BC&EAA
1850- 5oz beef, 1oz cheese, wrap, M1D, MM, T-911
2030- 5oz beef, cup broccoli, tsp clo, tsp evoo
2100- sleep

approximate macros
323p
163f
92c
3127 total cal

DAVIDHARDY

12-06-2009, 11:19 AM

Not much for lats since I've already hit them good once this week. Just a few sets of chins here and there throughout the workout.

0515- BC&EAA
0530- 4 eggs, 4 whites, tsp clo, T-911, M1D, MM
0745- 2 scoops lipotropic, 1oz walnuts, 3g fish oil
1000 5oz tuna, 2tbsp sour cream, 2tsp clo, 5g fish oil, wrap, M1D, MM, T-911
1200- 2 scoops lipotropic, 1oz pecans
1415- 4oz chicken, 1oz pecans, 4g fish oil
1615- scoop lipotropic, Anadraulic state, T-911, M1D, MM, 1/2 cup oats
1710- 1820 train 2 servings BC&EAA
Plate loaded dip machine 90*20 180*15 270*10 320*6
Decline nosebreakers 115*6/6
Incline DB curl 30*10 40*8 50*6/5
E-Z Bar curl 115*4/6
Rope pressdown drop set 160*10 130*6 100*6 80*6 60*8
1 arm preachers 40*14 rest-pause
machine dip 270*18 rest-pause
cable curl drop set 150*10 120*6 100*5 80*5 60*8
bent db lateral raise 40*10/8
reverse pec deck drop set 200*10 170*7 140*6 110*8
Wide chins during workout 10/10/10
medium chins during workout 10/10/8/6
1825- postal, 4 servings BC&EAA
1845- 5oz beef, 1oz cheese, wrap, M1D, MM, T-911
2100- Cheat meal- large pizza and box of cookies lol
2200- sleep

approximate macros

yeah right lol

DAVIDHARDY

12-06-2009, 11:22 AM

Friday sucked. My hip was really bothering the shit out of me. I was warming up with squats and it was killing me during warm-ups, so I went to the HS squat machine and it still hurt like hell. I just wound up going from machine to machine for 30 min getting a good pump in my quads and doing various 1-leg movements and both legs too. Nothing special.

Northman

12-06-2009, 04:34 PM

DAVIDHARDY

12-06-2009, 05:10 PM

Ah hip problems. You short or long torsoed?

Long. I fucked it up the last leg day before my 2nd show. I was training crazy doing supers and cardio between sets with lunges and sprints around the track and it got really sore in the middle of the workout. It has hurt ever since. Some days it's worse than others.

bushmaster

12-07-2009, 07:27 AM

DAVIDHARDY

12-07-2009, 08:45 AM

Are you going to abandon it? I did this weekend, doubled my carbs and cut fats in half and if edema doesn't come back I hope to have my carbs around 400-500g daily.

Yeah, I'm eating more carbs now. Yesterday, I ate right at 250, but I wasn't up for very long. On a normal day, it'll be in the neighborhood of 300ish. Fats are still high at around 100.

DAVIDHARDY

12-08-2009, 04:08 PM

0900- BC&EAA
0920- 3eggs, 5 whites, 3/4 cup oats, 2g fish oil
1215- 5oz beef, 7oz sweet potato
1245- Anadraulic state, M1D, MM, T-911, I-GH-1
1325-1425 Train, 2x BC&EAA during training
sumo deads 225*5 315*5 455*3 405*6
lying leg curl 170*8/7
bent barbell row 185*15 rest-pause
kneeling leg curl drop set 95*8 70*10 35*15
seated low row drop set 210*10 180*7 150*6 120*8
hyperextensions slow reps body weight 10/10/10
HS 1 arm row 90*18 rest pause
Plate loaded shrug 540*22 rest-pause
High rope squeeze drop set 200*10 170*8 140*7 120*8 100*10
1430- Postal, 4x BC&EAA
1500- 2 Scoops lipotropic, 1 scoop perfect carb
1645- 4oz chicken, 3/4 c brown rice, 2 c cali mix, tsp clo, 3g fish oil M1D, MM
1815- 5oz deer, 6oz sweet potato, 1oz pecans, 2 c broc, M1D, MM, T-911
2000- 5.5oz deer, 1.5 c mixed veg, tsp clo
2100- 3 eggs, 5 whites, 1oz cheese, spinach

approximate macros
285p
230c
105f
3000 cal

BEAST MODE

12-08-2009, 04:11 PM

Damn bro you're detailed as a mofo.

ANADROLicfreak

12-08-2009, 04:18 PM

ya he has one of the best journals i have seen.

DAVIDHARDY

12-08-2009, 04:19 PM

0530- 2x BC&EAA
0615-0700 CALVES, ABS, 30 MIN TREADMILL
0730- 3 eggs, 5 whites, 3/4 c oats, 2g fish oil, M1D, MM, T-911
1000- 4oz CB, 6oz SP, 2c broc, tsp clo, 5g fish oil, 1/2 oz pecans
1215- 2 lipotropic, 1oz pecans, packet oats, M1D, MM
1445- 4oz CB, 3/4 c BR, 2c cali mix, tsp evoo, tsp clo
1600- 1 scoop lipotropic, perfect carb, M1D, MM, T-911, E-911
1640-1725 Train, 2x BC&EAA
HS Shoulder press 90*15 180*10 250*8/6/5
DB Front raise 40*8/8/8
Military press 165*10 rest-pause
DB Lateral raise 50*5/5
Machine lateral raise drop set 170*12 140*10 110*8 95*8 80*10
Stiff arm pulldowns drop set 160*8 140*6 120*8 100*8 80*8
Wide chins throughout workout 10/9/8
Medium grip chins throughout workout 10/9/8
Narrow chins throughout workout 10/10/8
1725- pOSTAL, 4X bc&eaa
1800- 5oz beef, 8oz potato, 1tbsp butter
1900- 4oz cb, 6oz sp, 1/2oz walnuts, 2g fish oil, M1D, MM, T-911
2030- 5oz beef, 1oz cheese, wrap
2100- sleep

approximate macros
320p
280c
142f
3680 cal...fucked up the planning of a few of my meals, but oh well, it's offseason, so I'll take the xtra cals.

DAVIDHARDY

12-08-2009, 04:20 PM

Damn bro you're detailed as a mofo.

ya he has one of the best journals i have seen.

Thanks guys. I do it this way, so when people ask me how I dieted and how I trained and this and that, I can simply shoot them a link and they can look it up.

DAVIDHARDY

12-08-2009, 04:21 PM

Thanks guys. I do it this way, so when people ask me how I dieted and how I trained and this and that, I can simply shoot them a link and they can look it up.

Not that I'm some amazing badass or anything, but some people ask lol.

ANADROLicfreak

12-08-2009, 04:21 PM

lol i like your way of thinking.

DAVIDHARDY

12-08-2009, 04:21 PM

ya he has one of the best journals i have seen.

Does you avatar change constantly or do you just change it all the time?

BEAST MODE

12-08-2009, 04:21 PM

ANADROLicfreak

12-08-2009, 04:23 PM

i change it.i swear buster12 had that shit set to do it on its own though.

DAVIDHARDY

12-08-2009, 04:23 PM

I did the same thing on my last cut. Had a spreadsheet for the whole thing, broken down by weekly tabs, then daily and had all my meals, macros, supps, times for meals and training. That's what I give my buddies when they ask me for advice...that and the pictures.

Yeah, I get tired of answering the same damn questions to the same exact people, so it's a pain in the ass to type it in, but it pays off in that sense.

DAVIDHARDY

12-08-2009, 04:24 PM

i change it.i swear buster12 had that shit set to do it on its own though.

LOL, it was just you and that mirror pic 2 posts ago and now its...scorpion from Mortal Combat maybe?

ANADROLicfreak

12-08-2009, 04:25 PM

i had to honor scorpion.from one of my favorite games of all time.

vboissiere

12-08-2009, 05:17 PM

Awesome journal. Tons of useful information. Thank you for sharing.

DAVIDHARDY

12-08-2009, 08:32 PM

Awesome journal. Tons of useful information. Thank you for sharing.

Thanks man. Glad you like it.

DAVIDHARDY

12-08-2009, 08:33 PM

No training today; it was going to be quad day, but I am skipping the two quad workouts this week and possibly the one on Tuesday next week to try and let this hip get better. I know, I know, I'm a little bitchass...

ANADROLicfreak

12-08-2009, 08:35 PM

no everyone needs a break to heal.

DAVIDHARDY

12-08-2009, 08:47 PM

no everyone needs a break to heal.

Yeah I know, but my quads were an area I really wanted to target and hope to grow pretty good this offseason. Oh well, it's part of it I guess...plus, I just ate at Chili's and did the 3 for 20 deal with my old lady...I fuckin missed the offseason! Fuck, makes me hate that I'm gonna start dieting in February!

ANADROLicfreak

12-08-2009, 08:54 PM

so in the organization you compete in what is allowed?drug wise?just curious.

DAVIDHARDY

12-08-2009, 08:57 PM

so in the organization you compete in what is allowed?drug wise?just curious.

Here is a list of the banned subs:

http://www.nationalgym.com/nga/information.php?info_id=29

not sure how they'd tell if you were using growth or slin, but they're on there lol.

ANADROLicfreak

12-08-2009, 08:59 PM

thanks.im sure that some run gh.probably peptides to like igf-1 etc.

DAVIDHARDY

12-08-2009, 09:07 PM

thanks.im sure that some run gh.probably peptides to like igf-1 etc.

Oh yeah, there's cheating everywhere.

DAVIDHARDY

12-09-2009, 09:34 PM

Great workout today. Had an ass of energy in the gym. I am getting my strength back, so the Methyl 1D and Methyl Masterdrol must be doing their thing now. That and I'm getting some fat and water back around my joints for a good cushion. Ammonia tabs don't hurt either lol. The damn decline was killing my wrists and it reminded me why I never do it.

0530- 1/2 scoop lioptropic
0615-0650 cavles, abs, 20 min treadmill...cut short for a retarder ass NCO Call
0715- 1oz honey roasted peanuts...again, stupid ass NCO call caught me off guard, so I settled for this
0815- 1/2c oats, 2eggs, 6 whites, tsp clo, M1D, MM, T-911
1030- 1.5 Scoops lipotropic, 1/2c oats, tsp clo, 4g fish oil
1300- 4oz chicken breast, 3oz sweet potato, 1/2oz walnuts, 1.5c mixed veggies, 2g fish oil
1600- 5oz steak, 6oz sweet potato, T-911, M1D, MM, I-GH-1
1710-1820 Train E-911 prior to training, 2 Servings BC&EAA during
Incline DB Press 70*10 80*6 95*6 110*5/4
Hyperextensions 12/12/12
Flat DB Press 105*5/4
Stiff deads 205*8 245*7 275*6
Decline Barbell press 255*10 rest-pause reps
Lying leg curl 185*11 rest-pause reps
HS Wide chest machine 360*9 410*5
Abductors 200*25/25/25 extra right leg 95*15/15/15
Incline DB Flys drop set 50*12 40*7 30*8
Seated leg curl drop set 210*10 170*10 130*12 110*10
Stretching
1820- postal, 4x BC&EAA
1845- 1.5 scoops Lipotropic, 1 scoop Perfect carb
2000- 2 eggs, 6 whites, 4 bacon slices, 1/2 cup oats, salsa, MID, MM, T-911
2100- 5oz beef, 1oz cheese, wrap, salsa
2130- sleep

approximate macros
310p
230c
121f
3250cal

Northman

12-09-2009, 10:26 PM

Ammonia pills for real man? lol

Shadow

12-09-2009, 11:22 PM

I fucking hate the decline bench, lol.

vboissiere

12-10-2009, 01:30 AM

Interesting how you went between bodyparts. Great idea!
Great workout today. Had an ass of energy in the gym. I am getting my strength back, so the Methyl 1D and Methyl Masterdrol must be doing their thing now. That and I'm getting some fat and water back around my joints for a good cushion. Ammonia tabs don't hurt either lol. The damn decline was killing my wrists and it reminded me why I never do it.

0530- 1/2 scoop lioptropic
0615-0650 cavles, abs, 20 min treadmill...cut short for a retarder ass NCO Call
0715- 1oz honey roasted peanuts...again, stupid ass NCO call caught me off guard, so I settled for this
0815- 1/2c oats, 2eggs, 6 whites, tsp clo, M1D, MM, T-911
1030- 1.5 Scoops lipotropic, 1/2c oats, tsp clo, 4g fish oil
1300- 4oz chicken breast, 3oz sweet potato, 1/2oz walnuts, 1.5c mixed veggies, 2g fish oil
1600- 5oz steak, 6oz sweet potato, T-911, M1D, MM, I-GH-1
1710-1820 Train E-911 prior to training, 2 Servings BC&EAA during
Incline DB Press 70*10 80*6 95*6 110*5/4
Hyperextensions 12/12/12
Flat DB Press 105*5/4
Stiff deads 205*8 245*7 275*6
Decline Barbell press 255*10 rest-pause reps
Lying leg curl 185*11 rest-pause reps
HS Wide chest machine 360*9 410*5
Abductors 200*25/25/25 extra right leg 95*15/15/15
Incline DB Flys drop set 50*12 40*7 30*8
Seated leg curl drop set 210*10 170*10 130*12 110*10
Stretching
1820- postal, 4x BC&EAA
1845- 1.5 scoops Lipotropic, 1 scoop Perfect carb
2000- 2 eggs, 6 whites, 4 bacon slices, 1/2 cup oats, salsa, MID, MM, T-911
2100- 5oz beef, 1oz cheese, wrap, salsa
2130- sleep

approximate macros
310p
230c
121f
3250cal

bushmaster

12-10-2009, 06:35 AM

BEAST MODE

12-10-2009, 10:03 AM

Great training man!

DAVIDHARDY

12-10-2009, 02:00 PM

Do pro hormones really work? I'm asking because I just haven't done them in a while and last time I did was 04 with Methyl 1 Test. Now I just do the real thing as it has less sides.

They aren't real pro hormones anymore, because they passed that law back in 05 that took them off of the market, but they are still marketed as such, because they try to mimick what the originals did. I never did take any of them back then, because I was just getting into this in 06, but I have taken a few "prohormones" now and yes, I have noticed strentgh gains while using them. Before it got pulled by Author, I used the EVO stack and I noticed that I got got stronger WHILE DIETING when I was using the Jungle Warfare and the Bad Ass Mass to a lesser degree, but I really like the JW. I am noticing those same strength gains now, and it's around the same time frame as when the JW started effecting me at about a week and a half after starting it. I really like it so far, and I hope that it delivers in the muscle gain department like it says, but so far, so good.

ANADROLicfreak

12-10-2009, 02:02 PM

i agree with you 100%

DAVIDHARDY

12-10-2009, 02:03 PM

Ammonia pills for real man? lol

Hell yeah, sometimes I like to try to lift like Northman, so I break them out lol

DAVIDHARDY

12-10-2009, 02:09 PM

I fucking hate the decline bench, lol.

Dips are the shit; I hate the decline bench, it kills my wrists and the range of motion is all wierd.

Interesting how you went between bodyparts. Great idea!

I always have liked to swap around when I train 2 different parts; keeps me lifting stronger. I wonder if by pairing my hams with chest and doing deads on that day if that will help my chest grow? Wierd thought, but it has legs if you think about it.

Great training man!

Thanks dude, I was feeling really good yesterday and I feel great again today. The Mexican buffet I ate at during lunch has me feeling pretty awesome right now...wierd considering I ate a bunch of shit lol. Oh well, I'll take it, hopefully I'm still good to go in a few hours when I hit the gym.

DAVIDHARDY

12-10-2009, 02:10 PM

i agree with you 100%

About them not being real, only marketed that way?

BEAST MODE

12-10-2009, 02:12 PM

Thanks dude, I was feeling really good yesterday and I feel great again today. The Mexican buffet I ate at during lunch has me feeling pretty awesome right now...wierd considering I ate a bunch of shit lol. Oh well, I'll take it, hopefully I'm still good to go in a few hours when I hit the gym.

Hopefully you don't shit your pants. It's not leg day, is it? That would be a bad idea to eat Mexican on leg day.

ANADROLicfreak

12-10-2009, 02:13 PM

ya they market them almost like anabolics.decavol,tren250,sostest etc

DAVIDHARDY

12-10-2009, 02:21 PM

Hopefully you don't shit your pants. It's not leg day, is it? That would be a bad idea to eat Mexican on leg day.

lol, no today is arms/rear delts/lats, so I should be good to go lol.

ya they market them almost like anabolics.decavol,tren250,sostest etc

Yeah I think they do that to get the new guys to thinking that's what the Ronnies and Jays of the world are using lol. Ever heard of legalsteroids.com lol

BEAST MODE

12-10-2009, 02:40 PM

Ronnie and Jay never took anything. They're all natural. Don't you guys read the magazines?

DAVIDHARDY

12-10-2009, 02:45 PM

Ronnie and Jay never took anything. They're all natural. Don't you guys read the magazines?

Well in that case...I digress

BEAST MODE

12-10-2009, 02:53 PM

Man Ronnie is even a self-proclaimed natty! A pro bber would never tell a lie like that. He has to be natural if he said it.

Northman

12-10-2009, 04:54 PM

Hell yeah, sometimes I like to try to lift like Northman, so I break them out lol

lmao, I've never tried them.

How do they work on a 1-10 scale?

DAVIDHARDY

12-10-2009, 06:31 PM

lmao, I've never tried them.

How do they work on a 1-10 scale?

They're a solid 12...seriously, they get you amped up but only last for like 30 sec lol.

DAVIDHARDY

12-11-2009, 04:26 PM

Well, I was going to take today off to let my hip have a little more rest...key word...was. Fuck it, I'm just gonna go do a pre-exhaust routine instead so I can't go as heavy but can still get in a good burn. My quads are gonna be crying after this one!

DAVIDHARDY

12-11-2009, 09:57 PM

Had a great quad workout today. I'll post up the past couple of days tomorrow when I'm not so tired.

DAVIDHARDY

12-13-2009, 10:37 AM

0500- BC&EAA
0530- 2 eggs, 6 whites, salsa, 1/2 c oats, tsp clo, M1D, MM, T-911
0800- 4oz cb, 2c cali mix, 6oz sp, 3g fish oil, 1/2oz walnuts
1130- mexican food buffet
1600- 4oz cb, 3/4 c rice, tbsp clo, M1D, MM
1745- 5oz beef, 8oz sp, M1D, MM, T-911, I-GH-1
1900-1950 Train E-911 Before, 2x BC&EAA During
Nose breakers 95*10/10 115*6/6
E-Z bar curl 75*10 95*8 105*7 125*5
Weighted Dips 135*4 115*5/3 and a half
Incline DB Curl 55*5/6
Leaning rope extensions 150*10 170*7
Cable concentrations 80*13 rest pause reps
reverse pressdowns 180*14 resp pause reps
DB Hammers 65*6/6
Bent DB Laterals 45*8/8
HS Machine dips drop set 270*12 230*7 190*6 150*7
Reverse pec dec drop set 200*10 170*10 140*10 110*10
Wide chins periodically 10/10/9
Medium chins periodically 10/9/8
Narrow chins periodically 10/8/9
1950- postal, 4x BC&EAA
2035- 5oz beef, spaghetti, garlic bread, cookies
2230- 5oz beef, 1oz cheese, wrap

not gonna try to guess at calories with that buffet in there lol

DAVIDHARDY

12-13-2009, 10:56 AM

With my hip bothering me, I did some pre-exhaust stuff and got a really good workout. Couldn't go heavy, but a great workout nonetheless.

0530- 1/2 scoop lipotropic
0730- 2 eggs, 6 whites, 1/2 c oats, tso clo, M1D, MM, T-911
0900- 1/2 c oats
1045- 4oz cb, 2c cali mix, 6oz sp, 1/2 oz walnuts, 2g fish oil, M1D, MM
1230- 1.5oz peanuts
1300- 1.5 scoop lipotropic, 1/2 c oats
1600- 4oz cb, 3/4 c rice, 4g fish oil, E-911, T-911, M1D, MM, I-GH-1
1655-1730 Train 2x BC&EAA during
SS1 Leg extension 170*20/20 250*12/12/12
SS1 Hacks 270*8/8/8
SS2 Leg extension 250*12/12/12
SS2 Leg press 630*10 720*8/8
SS3 Leg extension 250*10/10/12
SS3 Squats 225*10/10/8
stretching
1730- postal, 4x BC&EAA
1800- 4oz cb, 3/4 c rice
1830- 8oz beef, 10oz sp, 1/2ox pecans, M1D, MM, T-911
2015- 5oz beef, 6oz sp, 1/2oz pecans
2200- 4 bacon, 4 eggs

Approximate macros

350p
150f
325c
4050 cal

Northman

12-13-2009, 03:41 PM

Looks solid man

DAVIDHARDY

12-14-2009, 01:54 PM

Looks solid man

Thank you, Sir. I'm pretty sure I've eaten a pound of fudge today. So much for rule number 1 lol. Oh well, I start dieting again 1 Feb.

ANADROLicfreak

12-14-2009, 01:56 PM

dont worry eat a little.like you said back dieting in feb.which is around the corner.

bushmaster

12-14-2009, 01:58 PM

Thank you, Sir. I'm pretty sure I've eaten a pound of fudge today. So much for rule number 1 lol. Oh well, I start dieting again 1 Feb.
Do you think you'll keep the gains you've made by dieting that soon after a bulk?

BEAST MODE

12-14-2009, 02:37 PM

Nice training for having a bad hip. Fudge is dangerous. My grandma makes it at Christmas and I make myself sick on it.

DAVIDHARDY

12-14-2009, 03:45 PM

Do you think you'll keep the gains you've made by dieting that soon after a bulk?

I hope so. I'm gonna do a couple of shows in June, so Feb 1 is the day I start dieting again; 18 weeks away from the 1st one. I'm gonna use a lot of amino acids around my workouts from BC&EAA, so hopefully that helps me hold as much muscle as possible. I'm also going to get some WPI and Casein protein and blend them and use it after my workouts too. I'm going to use basically the same diet that I used last time, except for adding a post workout protein shake and drinking whey at night when I wake up to pee.

DAVIDHARDY

12-14-2009, 03:46 PM

Nice training for having a bad hip. Fudge is dangerous. My grandma makes it at Christmas and I make myself sick on it.

Thanks man. It's wierd, it hurts way up where it bends and mostly when the weight belt hits it...brutal!

Northman

12-14-2009, 10:21 PM

Thank you, Sir. I'm pretty sure I've eaten a pound of fudge today. So much for rule number 1 lol. Oh well, I start dieting again 1 Feb.

Feb 1st already? Damn, I have a hard time dieting once a year lol

bushmaster

12-15-2009, 07:32 AM

I hope so. I'm gonna do a couple of shows in June, so Feb 1 is the day I start dieting again; 18 weeks away from the 1st one. I'm gonna use a lot of amino acids around my workouts from BC&EAA, so hopefully that helps me hold as much muscle as possible. I'm also going to get some WPI and Casein protein and blend them and use it after my workouts too. I'm going to use basically the same diet that I used last time, except for adding a post workout protein shake and drinking whey at night when I wake up to pee.
The only issue I see with is, is that you haven't kept the gains long enough before dieting again. The body will try and return back to your previous weight rather quickly. I usually try and keep a stable weight for at least 3-4 months before dieting so that my body can sort of re adjust its natural set points. Just my opinion though. I hope you do keep your gains.

DAVIDHARDY

12-15-2009, 10:10 AM

I hope it goes well. I am wanting to compete in these shows to get on a summer schedule, so next year will be better. And taking an entire year and a half off isn't gonna happen lol. At least I know I'll be ripped.

Shadow

12-15-2009, 12:14 PM

Why can't you take more time off?

DAVIDHARDY

12-15-2009, 01:05 PM

Why can't you take more time off?

I want to do a show early June near my home town because my mom and dad want to see me compete. I might take a couple of more weeks, it all depends on how I look, but I'd rather hold condition than chase it.

Northman

12-15-2009, 04:19 PM

I want to do a show early June near my home town because my mom and dad want to see me compete. I might take a couple of more weeks, it all depends on how I look, but I'd rather hold condition than chase it.

Isn't it hard to peak this way though?

DAVIDHARDY

12-15-2009, 08:39 PM

Isn't it hard to peak this way though?

I'm still pretty new to it, so I'll see. I didn't have a problem doing it twice in 2 weeks, so hopefully I can do it. Silvo does it, and I am a firm believer that if someone has done it, then it can be done by me if I really put my mind to it.

ANADROLicfreak

12-15-2009, 09:50 PM

hows your off season going?is like 2 months a offseason?lol

DAVIDHARDY

12-15-2009, 09:56 PM

hows your off season going?is like 2 months a offseason?lol

Yeah I know lol. Oh well, next year I'll have a nice long offseason. I'm up to around 200 in the mornings now, so it's going ok...too bad I'll be dieting soon lol. I'm thinking about just cleaning it up for the 1st 4 weeks and still eating a balanced diet and then running keto for the final 12 weeks b4 the 1st show, but IDK, it all depends on how fat I get during the holidays. I have no discipline when it comes to the offseason; I just get my protein and fish oils in and everything else is fair game. I save my discipline for the diet lol.

Northman

12-15-2009, 11:53 PM

Do you feel like you lost any lbm during your last diet?

DAVIDHARDY

12-16-2009, 05:46 AM

Do you feel like you lost any lbm during your last diet?

I lost a little in the final weeks when I resorted to pro/veg days and a ton of cardio, but up until then, I didn't...The reason I say I didn't is that my strength was actually increasing until then.

DAVIDHARDY

12-16-2009, 12:07 PM

Didn't really feel like doing traps after the rack pulls, so I skipped them.

0745- BC&EAA
0830- 2eggs, 6 whites, 1/2c oats, tsp clo, 3g fish oil, M1D, MM, T-911
1100- 4oz Chicken, 3/4c rice, tsp clo, tsp evoo
1330- 1.5 scoops lipotropic, 1c oats, M1D, MM, T-911, I-GH-1
1435-1530 Train 2x BC&EAA during
Hyperextensions 15/15/15
Rack deads 225*10 315*10 405*10 495*8 545*5
Seated leg curl 210*18 rest pause reps
T-Bar row 175*8/8 210*6
Kneeling leg curl 105*8/7
1 arm DB Row 125*6/6
lying leg curl drop set 170*8 155*5 140*4 125*6
bent barbell row drop set 205*8 185*6 135*12
1530- Postal, 4x BC&EAA
1545- 1.5 Scoops lipotropic, 1 scoop Perfect Carb
1730- 8oz steak, 8oz sweet potato, 4g fish oil
1830- 5oz chicken, 1/4c grits, 1/2oz cheese, tsp clo, M1D, MM, T-911
2045- 4eggs, 4bacon, homemade cheese biscuts
2115- Sleep

Not gonna guess since I ate homemade cheese biscuts, but they sure were good!

BEAST MODE

12-16-2009, 12:15 PM

Nice training. Interesting that you did hypers first. Where do you set the bar on rack deads?

DAVIDHARDY

12-16-2009, 12:15 PM

0530- 1 scoop lipotropic
0615-0700- calves, abs, 30 min treadmill
0800- 2 eggs, 6 whites, 1/2c oats, fudge, cookies, M1D, MM, T-911
1100- 1.5 scoops lipotropic, 1.5oz peanuts, fudge
1300- 4oz chicken, 1c mixed vegetables, 2tsp clo, fudge, M1D, MM
1630- Angus burger value meal(number 12 mmmm) M1D,MM,T-911,I-GH-1
1745-1835 Train 2x BC&EAA During
Military press 135*10/10 165*6 185*4
DB Press 80*4/4
Upright row 145*7/6/6
Front barbell raise 75*8/8/7
Bent DB Lateral raise 45*10/8
Machine lateral raise 10 plates* 30 Rest pause reps
Reverse pec dec 145*30 rest-pause reps
wide chins periodically 10/9/8
medium chins periodically 10/8/8
narrow chins periodically 10/8/10
1835- Postal, 4x BC&EAA
1900- 1.5 Scoop lipotropic, 1 scoop Perfect Carb
2000- 5oz steak, 6oz sweet potato, 1/2 oz walnuts
2030- 4oz chicken, 2c cali mix, cookies
2115- sleep

since I ate shit all freakin day, there is no calorie approximation lol.

DAVIDHARDY

12-16-2009, 12:16 PM

Nice training. Interesting that you did hypers first. Where do you set the bar on rack deads?

Yeah, my lower back was a little tender that day, so I warmed it up with those. I put the bar right above my knee caps. If I go any lower, it's an ass pain to pull around my knees and I'd rather just do full deads.

BEAST MODE

12-16-2009, 12:24 PM

Yeah, my lower back was a little tender that day, so I warmed it up with those. I put the bar right above my knee caps. If I go any lower, it's an ass pain to pull around my knees and I'd rather just do full deads.

That's a good idea. I usually do my hypers at the end no matter what, but I may have to try your idea next time my lower back is tender. I do my rack deads the same way now. They're on the docket for tomorrow. I'm hoping to pull over 500 for the first time. Thanks for getting 545x5 and giving me something to shoot for.

Shadow

12-16-2009, 12:53 PM

Share this cheese biscuit recipe!

DAVIDHARDY

12-16-2009, 01:53 PM

That's a good idea. I usually do my hypers at the end no matter what, but I may have to try your idea next time my lower back is tender. I do my rack deads the same way now. They're on the docket for tomorrow. I'm hoping to pull over 500 for the first time. Thanks for getting 545x5 and giving me something to shoot for.

Go for it lol. I was pulling 585 about 5 weeks out from my show. For some reason, I get strong when I'm prepping lol.

DAVIDHARDY

12-16-2009, 01:54 PM

Share this cheese biscuit recipe!

I can't remember what I used exactly, but take your favorite buttermilk biscut recipe or use the one off of the bisquick box. Add in shredded cheese and garlic and they're phenomenal! I put a ton of cheese and garlic in mine and put butter in the middle.

DAVIDHARDY

12-16-2009, 02:07 PM

That's a good idea. I usually do my hypers at the end no matter what, but I may have to try your idea next time my lower back is tender. I do my rack deads the same way now. They're on the docket for tomorrow. I'm hoping to pull over 500 for the first time. Thanks for getting 545x5 and giving me something to shoot for.

Here's some motivation for you post 225 lol:

http://forums.rxmuscle.com/showthread.php?t=16277&page=8

Northman

12-16-2009, 02:43 PM

Go for it lol. I was pulling 585 about 5 weeks out from my show. For some reason, I get strong when I'm prepping lol.

It's the power of the keto

DAVIDHARDY

12-16-2009, 02:54 PM

It's the power of the keto

What the hell is that in your Avatar? A pissed off Ronald McDonald?

BEAST MODE

12-16-2009, 03:22 PM

Here's some motivation for you post 225 lol:

http://forums.rxmuscle.com/showthread.php?t=16277&page=8

Eat shit! Just kidding, that's impressive you were still handling that weight that close to a show.

Northman

12-16-2009, 03:32 PM

What the hell is that in your Avatar? A pissed off Ronald McDonald?

Well it was Heath Ledger portraying his character as Ronald Mcdonald.

DAVIDHARDY

12-16-2009, 03:52 PM

Well it was Heath Ledger portraying his character as Ronald Mcdonald.

This one is awesome!

Shadow

12-16-2009, 04:25 PM

I can't remember what I used exactly, but take your favorite buttermilk biscut recipe or use the one off of the bisquick box. Add in shredded cheese and garlic and they're phenomenal! I put a ton of cheese and garlic in mine and put butter in the middle.

Fuck that sounds good. I'm gonna have to try that this weekend. Garlic salt, garlic power, or straight up minced garlic?

DAVIDHARDY

12-16-2009, 06:19 PM

Fuck that sounds good. I'm gonna have to try that this weekend. Garlic salt, garlic power, or straight up minced garlic?

Minced Garlic! And brush them with butter before you put them in the oven too.

Shadow

12-16-2009, 10:15 PM

Minced Garlic! And brush them with butter before you put them in the oven too.

Thanks!

bushmaster

12-17-2009, 10:45 AM

Yeah, my lower back was a little tender that day, so I warmed it up with those. I put the bar right above my knee caps. If I go any lower, it's an ass pain to pull around my knees and I'd rather just do full deads.
What's funny about these is if you lower it just a few inches more it makes the lift a lot harder. I use to do them slightly above the knee and am now a little below the knee and I still feel nothing in my glutes/hams but its a lot harder to get it off the rack. I don't do deads so I will try and get this as close to the floor as possible without dropping weight. Have you ever done these lower without recruiting your glutes and hams?

DAVIDHARDY

12-17-2009, 11:46 AM

What's funny about these is if you lower it just a few inches more it makes the lift a lot harder. I use to do them slightly above the knee and am now a little below the knee and I still feel nothing in my glutes/hams but its a lot harder to get it off the rack. I don't do deads so I will try and get this as close to the floor as possible without dropping weight. Have you ever done these lower without recruiting your glutes and hams?

I only tried it with the bar below my knees once and I hated it. I kept banging against my knee and said fuck it and just did regular deads that day. I like to do traditionals and sumos the most, but occassionally I'll do racks.

DAVIDHARDY

12-17-2009, 07:11 PM

I used the new NO product Anadraulic Pump from LG Sciences for the 1st time today today and my quads felt like they were going to pop. Also did some supersets. Awesome product! I am also starting to increase the dose of my MID and MM by 50% today, so I'll be taking 6 pills of each instead of the normal 4.
0500- 1 scoop lipotropic
0530- 2 eggs, 6 whites, 1/2c oats, tsp clo, 3g fish oil, MID, MM, T-911
0800- 4oz cchicken, 2c cali mix, 6oz sweet potato, 1/2oz walnuts, 3g fo, M1D, MM
1015- 4oz chicken, 1c mixed veg, 1oz peanuts, M1D, MM
1245- Applebees fire pit bacon burger, fries, mozzerella sticks, chips, dip
1630- 5oz beef, 1.5c brown rice, T-911, M1D, MM, I-GH-1
1815-1855 Train Anadraulic pump pre workout, 2x bceaa during
SS1 Hacks, feet close 180*15 270*12 360-12/11/10
SS1 Leg extensions 170*15/15 250*12/9/7
Feet close leg press 720*20 rest pause reps
SS2 Barbell lunges 185*8/7
SS2 Leg extensions 250*10/9
v-squat drop set 410*8 360*6 320*8 270*7
1900- postal, 4x bceaa
1930- 3 eggs, 5 whites, 1/4c grits, M1D, MM, T-911
2115- 5oz beef, 1oz cheese, wrap, M1D, MM

Freakin powerlifters hogged both of the fucking squat racks the whole time I was in there. Oh well, its probably for the better to let my hip rest from deep squats a little longer, plus I got to switch it up again, which I love doing anyway. I hate prepping, because I eat the same shit and do the same type of workouts every day and I feel like a damn machine rather than a person!

ANADROLicfreak

12-17-2009, 07:13 PM

nice leg training bud.

Shadow

12-17-2009, 07:14 PM

I'm gonna stop reading what you eat. You always make me hungry.

DAVIDHARDY

12-17-2009, 07:24 PM

0545- 2xbceaa
0615-0700 calves, abs, 30 min treadmill
0730- 2 eggs, 6 whites, 1/2c oats, 3g fish oil, M1D, MM, T-911
0930- 1.5 Scoops lipotropic, 1/2oz walnuts, 1/2oz pecans
1230- Smoked chicken, ham, dressing, pie, cookies, mac and cheese, M1D, MM
1600- 1.5 Scoops lipotropic, 1 scoop perfect carb, 2tbsp homemade pb, M1D, MM, T-911, I-GH-1
1710-1800 Train Anadraulic pump pre workout, 2x bceaa during
Incline DB Press 65*10 85*8 100*8/5.5/6
Kneeling leg curl 70*10/10 105*8/6
Priest dips 10/10/8
Seated leg curl 230*7/8
HS Wide chest 360*7/6
Flat DB Press 100*4/5
Lying leg curl 7's 155*10/10/8 140*8 125*9/7 110*9
Incline cable fly 7's 100*8 90*6 70*8 60*9 50*10/8 40*10
1805- postal, 4x bceaa
1830- 2 scoops lipotropic, 1 scoop perfect carb, M1D, MM
2045- 2 scoops lipotropic, 2oz peanuts, M1D, MM

Not much of an appetite after the workout, so I just had 2 shakes. My damn wrists were both killing me, and it affected my pressing.

DAVIDHARDY

12-17-2009, 07:25 PM

nice leg training bud.

Thanks; I'm trying to get these fucking twigs to grow lol.

DAVIDHARDY

12-17-2009, 07:25 PM

I'm gonna stop reading what you eat. You always make me hungry.

You got to eat to grow...

Shadow

12-17-2009, 07:38 PM

Yeah, but you eat some mighty delicious things.

DAVIDHARDY

12-17-2009, 08:17 PM

Yeah, but you eat some mighty delicious things.

Speaking of which, my old lady made a layered cake. She made a couple of buttermilk cakes and put cream cheese icing and a layer of strawberries and blueberries and then another cake and covered it in cream cheese icing and another layer of blueberries and strawberries over the whole thing...it was a damn good dessert lol

Shadow

12-17-2009, 08:42 PM

Northman

12-18-2009, 12:33 AM

Speaking of which, my old lady made a layered cake. She made a couple of buttermilk cakes and put cream cheese icing and a layer of strawberries and blueberries and then another cake and covered it in cream cheese icing and another layer of blueberries and strawberries over the whole thing...it was a damn good dessert lol

Your old lady? LOL, what are you 45 now? lol. Anyways, I agree your logs make me hungry, and good training as usual.

You got to eat to grow...

Yep x 2

DAVIDHARDY

12-18-2009, 07:50 AM

Your old lady? LOL, what are you 45 now? lol. Anyways, I agree your logs make me hungry, and good training as usual.

Yep x 2

LOL, She hates it when I call her that, especially since she's 23 and I'm coming up on 26 lol.

BEAST MODE

12-18-2009, 09:46 AM

I like the sound of what your old lady made you...I need to get an old lady and have her make me some goodies too.

DAVIDHARDY

12-18-2009, 01:46 PM

I like the sound of what your old lady made you...I need to get an old lady and have her make me some goodies too.

LOL, make sure its a good old lady, they can be a pain in the ass.

BEAST MODE

12-18-2009, 01:49 PM

Yeah I hear you bro...so far every one I've found has been just that and more.

DAVIDHARDY

12-18-2009, 01:51 PM

Yeah I hear you bro...so far every one I've found has been just that and more.

Oh well, I've been divorced once because my x-wife was a cheating whore, so I feel you.

BEAST MODE

12-18-2009, 01:55 PM

I can understand that. I've been cheated on in every relationship I've ever been in. It's an excellent feeling.

DAVIDHARDY

12-18-2009, 01:59 PM

I can understand that. I've been cheated on in every relationship I've ever been in. It's an excellent feeling.

Oh yeah got to love it lol. Oh well, it doesn't bother me anymore and we're still cordial, but we kind of have to be since we have a daughter together.

BEAST MODE

12-18-2009, 02:03 PM

Yeah that kinda makes it hard I'm sure. How old are you anyway man? There are so many young dudes on here who have already been divorced. It's crazy. It's always the woman who cheated too. Funny because society will have us believe men are the cheaters.

DAVIDHARDY

12-18-2009, 02:28 PM

BEAST MODE

12-18-2009, 03:03 PM

So we're the same age. Damn bro. I can't imagine being in your shoes at this age. Imagine that...bitch can't wait for dick until her HUSBAND gets back! What a typical woman.

DAVIDHARDY

12-18-2009, 05:30 PM

So we're the same age. Damn bro. I can't imagine being in your shoes at this age. Imagine that...bitch can't wait for dick until her HUSBAND gets back! What a typical woman.

LOL, oh well. Live and learn. Some people just live faster than others.

Northman

12-18-2009, 09:37 PM

I can understand that. I've been cheated on in every relationship I've ever been in. It's an excellent feeling.

What? lol

BEAST MODE

12-18-2009, 09:47 PM

I was being about as sarcastic as a person can be there North...it's a fucking terrible feeling as a matter of fact.

Northman

12-18-2009, 09:52 PM

I was being about as sarcastic as a person can be there North...it's a fucking terrible feeling as a matter of fact.

Yep, I wouldn't give them a second chance either in most cases.

BEAST MODE

12-18-2009, 10:02 PM

In all cases...if she cheats, she's a fucking stupid whore and she should be thrown into oncoming traffic.

Shadow

12-18-2009, 10:35 PM

^ and hopefully survive to be thrown back again.

DAVIDHARDY

12-19-2009, 08:02 AM

In all cases...if she cheats, she's a fucking stupid whore and she should be thrown into oncoming traffic.

^ and hopefully survive to be thrown back again.

Classic, exactly the way that I feel lol.

DAVIDHARDY

12-19-2009, 06:51 PM

0515-BC&EAA
0530-2eggs, 6whites, 1/2c oats, tsp clo, 3g fish oil, M1D, MM, T-911
0830-1.5 Scoops lipotropic, 2 pieces apple pie
1100-4oz chicken, 1c cali mix, 6oz sweet potato, 1/2oz walnuts, chips and queso
1345-1.5 scoops lipotropic, 2tsp clo, 1/2c oats, M1D, MM, T-911
1545-5oz steak, 7oz sweet potato, I-GH-1, M1D, MM, T-911
1705-1805 Train Anadraulic Pump prior, 2X BC&EAA During
wide chins periodically 11/10
medium chins periodically 10/9
narrow chins periodically 8/9
Rope pressdowns 100*20/15 150*8/8
Decline nosebreakers 125*5/5
lying incline e-z bar curl 75*10/9 85*7/6
leaning v-bar extensions 200*12 220*9/8
incline db curl 55*6 60*5
behind neck pulldowns 7's 160*10/7 140*9 130*10/8 120*10/9
reverse pressdowns 7's 160*10/9 140*10/7 120*10/9 110*11
hammers 60*8 65*6
1-arm preachers 40*14 rest-pause reps
1810- postal, 4x BC&EAA
1845- 6oz steak, 10oz sweet potato, M1D, MM
2015- 6oz beef, homemade layered cake

I literally had to stop doing arms because the pump was so intense from taking the Anadraulic pump and doing FST-7ish style training.

DAVIDHARDY

12-19-2009, 07:04 PM

I trained with a partner today, so that was awesome. I had a hell of a quad workout and my partner almost busted his ass leaving the gym lol. He had never done FST-7 and I gave him a serving of Anadraulic Pump, so his legs were swollen like crazy when we left. We did squats late in the workout. I think I'll keep doing this, since I can't handle as much weight and it's easier on my lower back this way.
0515- 2xBC&EAA
0615-0640 CALVES, ABS...NO cardio, the tv's were broken and I'm not doing that shit with nothing to watch when it's offseason lol
0700- 2eggs, 6whites, 1/2c oats, tsp clo, 3g fish oil, M1D, MM, T-911
0915-5oz tuna, wrap, 2tbsp sour cream, 6oz sweet potato, 1/2oz pecans, M1D, MM
1145- 1.5 Scoop lipotropic, 1/2c oats, 1oz peanuts, M1D, MM
1345- 5oz beef, 6oz sweet potato, 5g fish oil, M1D, MM, T-911
1500-1600 Train, Anadraulic Pump prior, 2X BC&EAA During
hacks 180*10 270*10 360*6/6
lunges 95*8/7
smith squats 180*8/8
leg press 720*31 rest-pause
squats 275*7 315*6
leg extensions 7's 290*15/12/10 250*10 230*10 210*10/12
1600- postal, 4x BC&EAA
1630- 2 Scoops lipotropic, 1 scoop perfect carb
1900- chilis bacon burger, chips and dip, fries, cheesecake, M1D, MM
2115- 1 Scoop lipotropic, M1D, MM,T-911
My damn knees are killing me today from that work yesterday. I think the weather has something to do with it too.

ANADROLicfreak

12-19-2009, 10:51 PM

nice leg training.i miss having a good hack squat.

Northman

12-20-2009, 01:01 AM

Great workouts, I always do squats first as well as of late.

DAVIDHARDY

12-20-2009, 08:23 PM

nice leg training.i miss having a good hack squat.

Great workouts, I always do squats first as well as of late.

Thanks guys. The gym that I was at Friday had an actual old school sled hack machine that is really hard; I love those. The one I normally go to only has one that has a pad against the lower back, hard to explain. My lower back has been fucking with me lately, so I moved the squats to later in the workout to avoid any unnecessary strain. I like them later; I can really feel it deep in my quads when they're fatigued.

DAVIDHARDY

12-20-2009, 08:30 PM

What do y'all listen to when you train?

Here are a few of my favorite bands...hell I listen to them all day long, not when just training:

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Shadow

12-21-2009, 01:14 PM

I lean more to the rap side of things, but I give everything a shot. Here are two that I've been using recently. Kinda old, but whatever. And this douche playing the song was all I could find for the first one, lol.

YouTube- Darkest Hour - Eclipse (Guitar Cover)

YouTube- The Sword - Freya (video)

DAVIDHARDY

12-22-2009, 12:16 PM

Darkest hour is good shit...rap, not so much lol

DAVIDHARDY

12-22-2009, 12:26 PM

No training on Sunday; I was moving a lot of heavy shit and was worn out. Not much training Monday; had to move more stuff that evening and I worked out at the base gym in the morning which sucks dick! Nothing for a hamstring workout in there lol. I had to rush through it, so after Deads, I did more quick sets and drop sets:

0515- 1.5 scoops lipotropic, 1/2c oats, 1/2oz pecans, M1D, MM, T-911
0625-0700 Train Anadraulic Pump prior, 2X BC&EAA during
deads 225*8 315*5 405*5/5 455*3
1-leg seated curl 90*19 rest-pause reps
1-arm db row 120*8/8
seated leg curl drop set 200*10 185*6 170*5 155*7
seated low row drop set 225*8 195*7 165*5 135*7
high rope squeeze drop set 150*12 130*10 110*7 90*8
0700- postal, 4x BC&EAA
0800- 5oz chicken, 3/4c rice, M1D, MM, T-911
0930- 2eggs, 6 whites, 1/2c oats, tsp clo, 3g fish oil, M1D, MM
1200- chinese buffet
1415- 5oz chicken breast, 3/4c rice, tsp evoo, 4g fish oil, M1D, MM
1700- 5oz chicken, 3/4c rice, tsp evoo, Chocolate covered oreos and pretzels, M1D, MM
2030- 2 scoops lipotropic, 2TBSP Homemade PB, M1D, MM, T-911, I-GH-1
2100- Sleep

I FUCKING HATE MOVING!!!!!!!!!!!!

natron

12-22-2009, 01:01 PM

moving does suck

ANADROLicfreak

12-22-2009, 01:04 PM

sorry ya moving.sucks i know.good music hardcoreh.i have mushroomheads cds and devildrivers to.the new one is good.

DAVIDHARDY

12-22-2009, 01:13 PM

moving does suck

It'll be my 7th time in as many years, so I told the old lady no more for at least 2 years after we move into our new apartment on the 15th! I don't even put shit on the walls anymore, so it looks like a storage place rather than a home lol.

sorry ya moving.sucks i know.good music hardcoreh.i have mushroomheads cds and devildrivers to.the new one is good.

Devildriver is fucking badass! Mushroomhead is coming out with a new album in Feb! Do you like Suicide Silence? They remind me of a harder devildriver with the two pitches in the singers voices.

BEAST MODE

12-22-2009, 01:19 PM

Damn it I keep forgetting to check out the new DD album...that's on the list of things to do over Christmas.

ANADROLicfreak

12-22-2009, 01:22 PM

ya im watching that video of them right now.good stuff plus one of the guitar players is playing my guitar.i still like dez's voice better.one of the best out there i think.

natron

12-22-2009, 01:24 PM

It'll be my 7th time in as many years, so I told the old lady no more for at least 2 years after we move into our new apartment on the 15th! I don't even put shit on the walls anymore, so it looks like a storage place rather than a home lol.

I hear you man. I've got a place in Ontario and a place in Alberta, 1700km trip 2 times round trip to move shit. Fuckin hell

DAVIDHARDY

12-22-2009, 01:28 PM

I hear you man. I've got a place in Ontario and a place in Alberta, 1700km trip 2 times round trip to move shit. Fuckin hell

Holy shit, that's a haul! Summer and winter homes?

natron

12-22-2009, 01:32 PM

Holy shit, that's a haul! Summer and winter homes?

Well I worked in Alberta as a safety consultant in the oilfield, and the hours are fucked. I think I logged about 4500 hours last year alone. So rather than be away from the family for extended periods, we just grabbed a home.

In Ontario we own a home on the river out in the bush, it's like a vacation home. So nice though, 5 bedrooms, nice large kitchen, master bedroom is 25x25, and I have a brand new home gym in the basement that I just finished about 2-3 weeks ago

DAVIDHARDY

12-22-2009, 01:49 PM

Well I worked in Alberta as a safety consultant in the oilfield, and the hours are fucked. I think I logged about 4500 hours last year alone. So rather than be away from the family for extended periods, we just grabbed a home.

In Ontario we own a home on the river out in the bush, it's like a vacation home. So nice though, 5 bedrooms, nice large kitchen, master bedroom is 25x25, and I have a brand new home gym in the basement that I just finished about 2-3 weeks ago

Dang money man. That's an ass of hours considering a typical 9-5er only works about 2000 hours a year if they take 2 weeks off. How the hell do you have time for everything else? I guess you just learn to adapt to your life and surroundings and just make shit happen.

natron

12-22-2009, 01:55 PM

Dang money man. That's an ass of hours considering a typical 9-5er only works about 2000 hours a year if they take 2 weeks off. How the hell do you have time for everything else? I guess you just learn to adapt to your life and surroundings and just make shit happen.

After 5 years of the same, I'm a fucking russian cyborg man. I have 5 kids as well, so we just help each other out, plan in advance, get shit done. My down time is mostly spent here, when Im not busy, then me and wifey hang out after the kids bedtime.

When Im at work it just feels normal, I was used to it after about 3 months, but the first 3 months were really rough.

The only thing I hate is that I never know when im finished work, might be 12 hours, might be 16? noone really knows. I tend to let the boys work as long as they want, I usually wont shut them down.

But really, I only work about 4 of those hours, the rest is spent in meetings, or sitting in my work truck on the computer.

Northman

12-22-2009, 06:21 PM

Damn your diet is one tight virgin during these holidays

DAVIDHARDY

12-22-2009, 07:49 PM

Damn your diet is one tight virgin during these holidays

LOL, I'm guessing you missed the chinese buffet and chocolate covered oreos lol...I have some sort of cheat every day dude

Northman

12-22-2009, 11:52 PM

O i c

DAVIDHARDY

12-23-2009, 10:26 AM

No training yesterday; feeling worn down here lately. Gonna do quads later today. I'm resting a little more than normal this week, but I still have to hit my quads, back, and tris once this week.

DAVIDHARDY

12-23-2009, 03:53 PM

Well, I'm only a few hours away from doing dead cardio. I'm gonna film it so y'all can see Natron make me his bitch from thousands of miles away lol.

ANADROLicfreak

12-23-2009, 04:10 PM

oh shit.evidence is never good.lol

natron

12-23-2009, 04:44 PM

Well, I'm only a few hours away from doing dead cardio. I'm gonna film it so y'all can see Natron make me his bitch from thousands of miles away lol.

haha, are you seriously going to film it? That would be awesome man, you should and post it up

DAVIDHARDY

12-23-2009, 05:23 PM

haha, are you seriously going to film it? That would be awesome man, you should and post it up

Hell yeah I'm filming that shit! My old lady's like "Yeah this is gonna be good" She is ready to see me fail...Fuck this is gonna suck!

natron

12-23-2009, 05:24 PM

now I wish I hadnt told you to go light! lol

DAVIDHARDY

12-23-2009, 05:24 PM

Well, I'm only a few hours away from doing dead cardio. I'm gonna film it so y'all can see Natron make me his bitch from thousands of miles away lol.

oh shit.evidence is never good.lol

haha, are you seriously going to film it? That would be awesome man, you should and post it up

Can anyone guess what my nest LG Sciences promo video is going to have in it?!?!?

DAVIDHARDY

12-23-2009, 05:25 PM

now I wish I hadnt told you to go light! lol

I'm gonna fucking die lol. I'll start with 135, but I'm keeping 35's handy for a quick swap if I need it

natron

12-23-2009, 05:32 PM

I'm gonna fucking die lol. I'll start with 135, but I'm keeping 35's handy for a quick swap if I need it

sounds good man, best of luck

DAVIDHARDY

12-23-2009, 05:37 PM

And I'm off, be back in an hour with the video...

bushmaster

12-23-2009, 05:40 PM

And I'm off, be back in an hour with the video...
Can't wait to see this. Maybe I'll give it a go. Natron you think it would have the same effect doing it as rack pulls slightly below the knee but with higher weight?

natron

12-23-2009, 05:48 PM

partials will work as well, although I'd prefer full range.

natron

12-23-2009, 05:49 PM

And I'm off, be back in an hour with the video...

I'm actually pumped to see you have a go at er

DAVIDHARDY

12-23-2009, 07:38 PM

Here it is, video is brand new, so it's still processing and it's a little blurry.

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natron

12-23-2009, 07:50 PM

natron

12-23-2009, 07:51 PM

aww shit, I cant even rep you right now

DAVIDHARDY

12-23-2009, 07:53 PM

lol

congrats man! I truly enjoyed that. Give your girl a high five from me for calling you out, shes awesome!

good thing you had those 35's handy hey? hahahahahaha

props on the form though, and the tempo was perfect. I think that weight was also bang on for you

Thanks man that shit was a bitch...and I did 20 reps every time lol. I knew she was losing it! Hell yeah, I grabbed those and made sure they were handy in case I felt like bitching out. I might try this at the end of my back workout next time and try going for 7 full sets. Did you notice that I said I'd kill you if I ever saw you lol.

natron

12-23-2009, 07:57 PM

Thanks man that shit was a bitch...and I did 20 reps every time lol. I knew she was losing it! Hell yeah, I grabbed those and made sure they were handy in case I felt like bitching out. I might try this at the end of my back workout next time and try going for 7 full sets. Did you notice that I said I'd kill you if I ever saw you lol.

lol, yeah, i heard that under you gasping for air, hahaha.

Dont ever do this with a back workout. The reasons that make it effective will be shot to hell if you combine it with anything else.

So, overall, instead of traditional cardio do you think you could do this twice per week instead? Or even do it twice per week and add a little brisk cardio?

and be honest, how outta breath were you? and how do you feel now?

I'm sorry, I cant stop laughing

GirlyMuscle

12-23-2009, 08:17 PM

I can't wait to see this. I keep getting error messages.

DAVIDHARDY

12-23-2009, 08:33 PM

lol, yeah, i heard that under you gasping for air, hahaha.

Dont ever do this with a back workout. The reasons that make it effective will be shot to hell if you combine it with anything else.

So, overall, instead of traditional cardio do you think you could do this twice per week instead? Or even do it twice per week and add a little brisk cardio?

and be honest, how outta breath were you? and how do you feel now?

I'm sorry, I cant stop laughing

OK, I'll just do it by itself then. Hell yeah I'm in for trying it twice a week. I was breathing hard as a mofo man, no bullshit. I feel pretty damn sore but really good too. Well, gotta get off here for the night, the old lady wants to watch a movie and do some core work...