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  1. Replies
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    My normal carbs are at 195. On a refeed they are...

    My normal carbs are at 195. On a refeed they are around 260.
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    Back & Tri's / Refeed 3.22.17 BODYPART: BACK &...

    Back & Tri's / Refeed 3.22.17

    BODYPART: BACK & TRI'S

    Lat Pulldown
    superset with
    Tricep Pressdown w/ Rope
    1 warm up set
    3 supersets of 15-20*
    *Double dropset on last set
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    Legs 3.21.17 BODYPART: LEGS Leg Extensions...

    Legs 3.21.17

    BODYPART: LEGS

    Leg Extensions
    superset with
    Lying Leg Curls
    4 supersets of 15-20

    Squat
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    The only thing that's changed in my training...

    The only thing that's changed in my training lately is I'm doing more supersets. Not just to ramp up the intensity, but to burn more calories too.
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    Chest 3.20.17 BODYPART: CHEST DB Pullovers...

    Chest 3.20.17

    BODYPART: CHEST

    DB Pullovers
    superset with
    DB Flyes
    4 supersets of 15-20

    Incline DB Bench
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    Back & Posing Practice 3.19.17 Lots of posing...

    Back & Posing Practice 3.19.17

    Lots of posing practice with the team today. Ran through mandatories over and over, worked on presentation, and all the fine details of each pose. This was a workout...
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    OFF DAY / CHEAT Weighed in at 228.8. Cheat...

    OFF DAY / CHEAT

    Weighed in at 228.8. Cheat meal was pizza followed by ice cream, a muffin, and chocolate milk.
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    Arms 3.17.17 BODYPART: ARMS Tricep...

    Arms 3.17.17

    BODYPART: ARMS

    Tricep Pressdown w/ V Bar
    superset with
    Hammer Curls
    4 supersets of 15*
    *Triple dropset on last set
  9. Replies
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    Shoulders 3.16.17 BODYPART: SHOULDERS Bent...

    Shoulders 3.16.17

    BODYPART: SHOULDERS

    Bent Over DB Laterals
    superset with
    Standing DB Laterals
    4 supersets of 20

    Standing Rear Delt Cable Flyes
  10. Replies
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    Back 3.15.17 Slept in and didn't get my cardio...

    Back 3.15.17

    Slept in and didn't get my cardio in so I went balls to the wall on the supersets in an attempt to make up for it.

    BODYPART: BACK & TRI'S

    DB Rows (15)
    superset with
    Hammer...
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    Legs 3.1.17 "Your mind is in charge of your...

    Legs 3.1.17

    "Your mind is in charge of your body. You are in charge of your mind."

    BODYPART: LEGS

    Leg Extensions (15-20)
    superset with
    Walking Lunges
    3 supersets
  12. Replies
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    Chest 3.13.17 Dead fucking tired. Jeep's in...

    Chest 3.13.17

    Dead fucking tired. Jeep's in the garage so I walked down to the East Main Street Mecca.

    BODYPART: CHEST

    Bench (10-12)
    superset with
    Bent Over Cable Crossovers (15-20)
    1...
  13. Replies
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    Back 3.12.17 Didn't get much rest the night...

    Back 3.12.17

    Didn't get much rest the night before and didnt have time to train in the morning so I trained in the afternoon when I got done with my second job. As I pulled into the gym something...
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    OFF DAY / CHEAT Weighed in at 228.8 this...

    OFF DAY / CHEAT

    Weighed in at 228.8 this morning.

    Cheat meal was a burger and fries from Five Guys, followed by homemade stuffed portobellos, orange roughy, and ice cream.

    Also since I...
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    Yes sir.

    Yes sir.
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    Arms 3.10.17 Best arm day I've had in a long...

    Arms 3.10.17

    Best arm day I've had in a long time.

    BODYPART: ARMS

    DB Skulls
    superset with
    Incline DB Curls
    1 warm up set
  17. Replies
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    Shoulders 3.9.17 BODYPART: SHOULDERS ...

    Shoulders 3.9.17

    BODYPART: SHOULDERS

    Standing Rear Delt Cable Flyes
    superset with
    Bent Over DB Laterals
    4 supersets of 15-20*
    *Double dropset on last set
  18. Replies
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    Back 3.8.17 BODYPART: BACK & TRI'S Hammer...

    Back 3.8.17

    BODYPART: BACK & TRI'S

    Hammer Strength High Row
    superset with
    Close Grip Seated Cable Rows
    1 warm up set
    3 supersets of 10-12*
    *Double dropset on last set
  19. Replies
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    Legs 3.7.17 BODYPART: LEGS Leg Extensions...

    Legs 3.7.17

    BODYPART: LEGS

    Leg Extensions
    1 warm up set
    3 sets of 15-20

    Unilateral Plate Loaded Leg Curl
    1 warm up set
  20. Replies
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    About a 2.5 hr drive. I packed and brought all my...

    About a 2.5 hr drive. I packed and brought all my meals with me so there were no issues.
  21. Replies
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    Chest 3.6.17 Trained chest at the East Main...

    Chest 3.6.17

    Trained chest at the East Main Street Mecca with an old friend, my first ever training partner when I first started lifting 10 years ago. Good session despite workingaround some...
  22. Replies
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    Back 3.5.17 Trained at Powerhouse Gym in...

    Back 3.5.17

    Trained at Powerhouse Gym in Columbus this weekend while in town for the Arnold Classic. There was this one guy there training delts and biceps...kinda big...I think his name was Roman...
  23. Replies
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    Arms 3.3.17 BODYPART: ARMS Bent Over Tricep...

    Arms 3.3.17

    BODYPART: ARMS

    Bent Over Tricep Pressdown w/ EZ Bar
    superset with
    Cable Curls w/ EZ Bar
    3 supersets of 15-20*
    *Double dropset on last set
  24. Replies
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    I think it had something to do with rebounding...

    I think it had something to do with rebounding from being sick. Not really worried about it. To worry would be deterimental to my training. Mindest is everything.
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    Shoulders 3.2.17 I think I've got the sickness...

    Shoulders 3.2.17

    I think I've got the sickness kicked. Intense shoulder session today.

    Yesterday was my refeed. For the first time during this prep I gained weight the following day. Up 3 lbs....
  26. Replies
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    Progess has been slow but steady. Ive come a long...

    Progess has been slow but steady. Ive come a long way in the past 13 weeks despite only dropping 10-15 lbs in bodyweight. It's gonna be a big push these last 11 weeks to get down to 198. I wouldn't...
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    Back 3.1.17 Still sick...feel like death....

    Back 3.1.17

    Still sick...feel like death. Probably look like I'm dying.

    BODYPART: BACK & TRI'S

    Reverse Grip Pulldown
    4 sets of 15-20*
    *Double dropset on last set
  28. Replies
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    Legs 2.28.17 Day two of being sick. ...

    Legs 2.28.17

    Day two of being sick.

    BODYPART: LEGS

    Walking Lunges
    superset with
    Leg Extensions (15)
    3 supersets
  29. Replies
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    Chest 2.27.17 Spent the past few days battling...

    Chest 2.27.17

    Spent the past few days battling lethargy. Then late afternoon I felt my self getting sick. Woke up this morning feeling like trash but still grinded though.

    BODYPART: CHEST
    ...
  30. Replies
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    You are like a freaking cheat meal database lol

    You are like a freaking cheat meal database lol
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    The portions are huge! I wasn't all that...

    The portions are huge! I wasn't all that impressed with my meal though. Im thinking I should have opted for the french toast. I saw a few other plates being dished out that looked nothing less than...
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    Back 2.26.17 BODYPART: BACK Lat Pulldown 1...

    Back 2.26.17

    BODYPART: BACK

    Lat Pulldown
    1 warm up set
    3 sets of 10-12*
    *Double dropset on last set

    T Bar Rows
  33. Replies
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    OFF DAY / CHEAT Big drop in weight this week....

    OFF DAY / CHEAT

    Big drop in weight this week. 7.2 lbs down and weighing in at 232.2

    Cheat this week was a big (afternoon) breakfast meal at Deluca's (waffles, potatoes, bacon, eggs, etc)...
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    Arms 2.24.17 Lower reps on arms to change up...

    Arms 2.24.17

    Lower reps on arms to change up the pace. The pump was not as great as it is when I train in the 15-20 range but I feel I fully exhausted the arms this way. Which is the point.
    ...
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    Shoulders 2.23.17 BODYPART: SHOULDERS ...

    Shoulders 2.23.17

    BODYPART: SHOULDERS

    Reverse Pec Dek
    4 sets of 20*
    *Slow and controlled reps, big squeeze

    DB Laterals
    5 sets of 15-20*
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    http://i1301.photobucket.com/albums/ag107/totalcir...

    http://i1301.photobucket.com/albums/ag107/totalcirillo/20170129_102031_zpsoukkupht.jpg
    Welcome to the stack.
  37. Replies
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    Back 2.22.17 BODYPART: BACK & TRI'S BB Rows...

    Back 2.22.17

    BODYPART: BACK & TRI'S

    BB Rows
    1 warm up set
    3 sets of 20*
    *Slow and controlled, big squeeze, big stretch.

    Lat Pulldown (15-20)
  38. Replies
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    Legs 2.21.17 BODYPART: LEGS Leg Extensions...

    Legs 2.21.17

    BODYPART: LEGS

    Leg Extensions
    3 sets of 20
    2 sets of 15

    Lying Leg Curls
    4 sets of 15-20
  39. Replies
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    I'm gonna try to hit up Deluca's in the near...

    I'm gonna try to hit up Deluca's in the near future.
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    That looks amazing.

    That looks amazing.
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    Chest 2.20.17 BODYPART: CHEST Decline Bench...

    Chest 2.20.17

    BODYPART: CHEST

    Decline Bench
    2 warm up sets
    3 sets of 8-12

    Incline DB Bench
    1 warm up set
  42. Replies
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    I've heard Handels is excellent, will give it a...

    I've heard Handels is excellent, will give it a try sometime.
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    In this prep, yes. Haven't been at this weight...

    In this prep, yes. Haven't been at this weight since summer. Running on all cylinders now.
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    Back 2.19.17 Trained with an old friend today....

    Back 2.19.17

    Trained with an old friend today.

    BODYPART: BACK

    Close Grip Pulldown
    4 sets of 10-15*
    *Double dropset on last set
  45. Replies
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    OFF DAY / CHEAT Weighed in at 236.2 No...

    OFF DAY / CHEAT

    Weighed in at 236.2

    No fancy cheat this week. Just stayed in and ordered pizza and wings which was followed a few hours later by a tub of Ben & Jerry's and a burger and fries...
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