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  1. Congrats bro you looked great!!!

    Congrats bro you looked great!!!
  2. Thanks Cobe!!!

    Thanks Cobe!!!
  3. 123477 123478 123479 10 days out

    123477
    123478
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    10 days out
  4. Sticky: I love reading through this thread, you guys are...

    I love reading through this thread, you guys are so motivational. I can't wait to jump on here post show.
  5. Hey Chris when you were talking about depleting...

    Hey Chris when you were talking about depleting Chris cook in article, I might have missed but when you had him deplete did you cut fats too? Are fats okay if you've been keto most of contest prep...
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    Oh my bad it wont let me PM you, hit me up on fb...

    Oh my bad it wont let me PM you, hit me up on fb http://www.facebook.com/lee.phoenix.71
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    Oh wow only your second your conditioning is...

    Oh wow only your second your conditioning is crazy at this point. My name is Lee I'll shoot you a PM with my info. I'm aiming for light heavy novice most likely because I'd probably get stomped in...
  8. 121724 121725 121726 121727 6 weeks out

    121724
    121725
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    6 weeks out
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    Damn man your looking crazy you are going to shut...

    Damn man your looking crazy you are going to shut it down , glad I won't be in your weight class lol. I'll be there this will be my first show
  10. Damn dude you look dry and grainy as hell nice...

    Damn dude you look dry and grainy as hell nice job!!! You are peaking nicely
  11. Feeling pretty good, trying to keep things...

    Feeling pretty good, trying to keep things consistent right now so I don't peak early. I keep hearing I'm a bit ahead so I'm keeping carbs in around 250 protein still high and fats I separate them...
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    Good god your tri looks ridiculous!!!

    Good god your tri looks ridiculous!!!
  13. 120450 8 weeks out

    120450
    8 weeks out
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    I'm subscribed got 2 friends doing battle at the...

    I'm subscribed got 2 friends doing battle at the river, it looks like its going to be a pretty good show
  15. Oh yeah I'm so ready to kill it tomorrow, was...

    Oh yeah I'm so ready to kill it tomorrow, was coming down with something last week but after a good 3 day rest I'm feeling 100% again. I think between the dieting, work, and finals week at school, oh...
  16. Past few days posted: Chest and Biceps: ...

    Past few days posted:

    Chest and Biceps:

    -Incline Press: warm up exercise
    5 sets

    -Incline DB Press/Incline Flyes: superset
    4 sets, 4th of Flyes did dropset
  17. Much appreciated advice JRob, I plan to throw...

    Much appreciated advice JRob, I plan to throw those in to my lower back and ab routine. Yeah I was told earlier to use Arginine/Beta Alanine.
  18. Leg day!!! Leg press: did high reps first 2...

    Leg day!!!

    Leg press: did high reps first 2 sets then went heavy

    *3 warm ups
    8 working set, 8th one was dropset from hell

    Leg extensions: good squeezes heavy weight
    6 working set, 6th one...
  19. Now that's what I call a back training session. 3...

    Now that's what I call a back training session. 3 power movements very impressive!
  20. True I mean im only thinking that because I never...

    True I mean im only thinking that because I never have issues any other time but I'm thinking about doing lighter DL and yeah banded hypers sounds like a good idea thanks
  21. I keep debating myself in what to do for lower...

    I keep debating myself in what to do for lower back, I'm afraid to deadlift because I began to prep in 09 and I was dead lifting on calorie deficit and I hurt my lower back now offseason I DL like a...
  22. ^^^agreed I bet his pumps are ridiculous, got any...

    ^^^agreed I bet his pumps are ridiculous, got any pictures you feel like posting MasterFreak?
  23. Okay thanks bro I will check it out and I'll...

    Okay thanks bro I will check it out and I'll watch some of Evan squatting as he's taller and longer limbs so I think mechanically he's similar to me.
  24. Yeah it is a great movement, I honestly didn't...

    Yeah it is a great movement, I honestly didn't start doing them till I got to my current gym because I always did 1 arm DB as my power row or TBar.

    Things are actually going pretty good weight...
  25. Thanks bro im working hard. Your right I did...

    Thanks bro im working hard. Your right I did notice that, I thought it was maybe a mechanical issue due to him being taller like myself. But I'll watch one of PJ videos have a link of a good video?
  26. Back & arms: last night Pull ups: wide-grip 4...

    Back & arms: last night

    Pull ups: wide-grip
    4 sets x 15 reps

    Bent over barbell rows
    2 warm up
    5 sets (laddering up in weight each set finished out with 315 for 5-6 reps)

    Close-grip lat...
  27. Nice training session here, what's on agenda for...

    Nice training session here, what's on agenda for today?
  28. Last night delt destruction was in effect ...

    Last night delt destruction was in effect

    Military press:
    *2 warm up sets
    3 sets x 12-15 reps

    Lateral raise superset Arnold press:
    4 sets
    5th set did dropset with lateral raises
  29. Haha great playlist very similar to mine except...

    Haha great playlist very similar to mine except I've got a lot of five finger death punch and some shinedown
  30. Master yeah I got really lean the 10 days of keto...

    Master yeah I got really lean the 10 days of keto I did and realized if i keep it up this far out I'll peak early. I feel a lot better and look better with carbs back in and with this being my first...
  31. Today was a killer, very long day but I feel...

    Today was a killer, very long day but I feel better with carbs in my system for sure.

    Quad/Hams:

    Jefferson Squats: amazing exercise if you engage your hams and glutes right awkward at first...
  32. Fantastic Chest Training yesterday, got some...

    Fantastic Chest Training yesterday, got some carbs back in my system and I felt great.

    Chest:

    Pec Deck (pre-exhaust)
    8 sets

    Incline DB Press
    set 1 80 x 22 reps (I think thats the most reps...
  33. Hmmm 3 pressing movements, do you go up in weight...

    Hmmm 3 pressing movements, do you go up in weight each set or stay about same?
  34. Thanks bro, I'm trying to maintain as much muscle...

    Thanks bro, I'm trying to maintain as much muscle as possible and just drop bodyfat. Oh the pizza is great, low carbs, high fats and high protein plus it cooks really fast
  35. 119255119256119257

    119255119256119257
  36. Are you following a Keto diet, I only ask because...

    Are you following a Keto diet, I only ask because I noticed refeed each week?
  37. Been a crazy week, between work training and...

    Been a crazy week, between work training and final exams I've been swamped this week haven't really had a chance to update but had good training this week. Started Dave Keto last Sunday and Monday...
  38. Nice chest day, haha yeah man you know you...

    Nice chest day, haha yeah man you know you trained legs good when you still feel them 3 days later
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    Sticky: Well see that's the thing I only get those 90...

    Well see that's the thing I only get those 90 carbs pre and post then rest come from foods no direct sources I mean peanut butter and almonds give me some carbs but I'm asking because I don't know...
  40. Yeah see that's what prevents me from going...

    Yeah see that's what prevents me from going heavier is that pressure, I think a lot is genetic make up too because I have small joints
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    Yeah same here I use them occasionally only when...

    Yeah same here I use them occasionally only when going heavy. I do see guys however using them when doing chest like pec deck just wearing it as a fashion statement lmao. But I think when you first...
  42. Oh yeah I never liked them when I first started...

    Oh yeah I never liked them when I first started lifting now I love them, any advice on how to take that pressure off the elbow...I'll shoot a video of my form and maybe it's a form adjustment I need...
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    Don't know where people get this misconception...

    Don't know where people get this misconception that wraps and belts make weight lighter or easier all they do is precautionary measures to ensure safety. When you squat 400+ nothing makes that weight...
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    Sticky: Would the purpose of that be to add extra protein...

    Would the purpose of that be to add extra protein and fats that would be more dense? Right now my macros are
    3946 calories
    161 carbs
    201 fats (clean mostly from olive oil, some salmon, some PB...
  45. Yesterday's Arms day Biceps: went moderately...

    Yesterday's Arms day

    Biceps: went moderately heavy and focused on good squeezes

    Standing DB bicep curls:
    2 warm sets: 25 lbs x 20 reps
    Set 1: 40 lb x 18 reps
    Set 2: 50 lb x 13 reps
    Set 3:...
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