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  1. #31
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by lastson View Post
    Have you started MD yet or just easing into it after the show ? I know his first phase is pretty low volume...

    Last
    lol Last are you low on carbs? You said a couple days ago that it looks like MD is treating him well then today you asked if he started MD yet lol
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  2. #32
    OLYMPIAN The Solution's Avatar
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    Pics from 1 week on the rebound:






    Up 4 Pounds.

    Quote Originally Posted by lastson View Post
    Have you started MD yet or just easing into it after the show ? I know his first phase is pretty low volume...

    Last
    Quote Originally Posted by data4 View Post
    lol Last are you low on carbs? You said a couple days ago that it looks like MD is treating him well then today you asked if he started MD yet lol
    Kind of wondering the same thing....
    Low carbs tend to do that to people!
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  3. #33
    The Engineer: GAT Lead Rep lastson's Avatar
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    Quote Originally Posted by data4 View Post
    lol Last are you low on carbs? You said a couple days ago that it looks like MD is treating him well then today you asked if he started MD yet lol
    I wasn't just awake yet... Lol

    But the volume seemed low, so I wasn't sure if before bob was just testing the waters of MD or if he was actually in "phase 1" ... I still need some coffee...

  4. #34
    OLYMPIAN D-NUTZ's Avatar
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    Quote Originally Posted by lastson View Post
    I wasn't just awake yet... Lol

    But the volume seemed low, so I wasn't sure if before bob was just testing the waters of MD or if he was actually in "phase 1" ... I still need some coffee...
    Last, the volume from his workout is actually quite high for a "phase 1" workout. He did something like 19 sets (not counting warmups) and the article on t-nation actually recommends 10-14 sets for the first 3 weeks.

    Just an egg of knowledge.

  5. #35
    RX MEMBER aznaro8's Avatar
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    Looking much fuller!

  6. #36
    Moderator Hoss06's Avatar
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    Have u done the DB dead stop rows?
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  7. #37
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by lastson View Post
    I wasn't just awake yet... Lol

    But the volume seemed low, so I wasn't sure if before bob was just testing the waters of MD or if he was actually in "phase 1" ... I still need some coffee...
    Quote Originally Posted by D-NUTZ View Post
    Last, the volume from his workout is actually quite high for a "phase 1" workout. He did something like 19 sets (not counting warmups) and the article on t-nation actually recommends 10-14 sets for the first 3 weeks.

    Just an egg of knowledge.
    ^^ Yup! i have a program off his website which was about 16 sets. I felt good and today is my cheat meal 3 more sets wont kill me. The pump was INSANE on those hyper extensions. My lower back sucks so i will be killing those.

    Quote Originally Posted by aznaro8 View Post
    Looking much fuller!
    Jason Agreed and added 25g of carbs even with the 4 pound gain on week 1. NO biggie time to hit it harder and put em to use.

    Quote Originally Posted by Hoss06 View Post
    Have u done the DB dead stop rows?
    Yes! Love them, first 4 weeks outlined i am sticking to what is above. in the next 4 weeks it will change as will volume.
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  8. #38
    Team Provo, Chem Moderator Provo82's Avatar
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    Quote Originally Posted by The Solution View Post
    Pics from 1 week on the rebound:






    Up 4 Pounds.


    lower back might even be harder lol


    Kind of wondering the same thing....
    Low carbs tend to do that to people!
    lower back might even be harder great stuff

  9. #39
    The Engineer: GAT Lead Rep lastson's Avatar
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    Quote Originally Posted by Provo82 View Post
    lower back might even be harder great stuff
    That's what I was thinking... Looking good Bob , nice and slow rebound...

    Last

  10. #40
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    looking good bob, looking a bit more fuller, delts/arms look great! keep at it man. Those Deadstop rows are freaking sweet.

  11. #41
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Provo82 View Post
    lower back might even be harder great stuff
    Thanks for checking in Phil! Keep grinding. Send me your arms will ya?

    Quote Originally Posted by lastson View Post
    That's what I was thinking... Looking good Bob , nice and slow rebound...

    Last
    4 Pounds in a week? Don't know about slow there
    But jason added 25g of carbs. he was pleased.

    Quote Originally Posted by lksurf2 View Post
    looking good bob, looking a bit more fuller, delts/arms look great! keep at it man. Those Deadstop rows are freaking sweet.
    Thanks man! NO rows for me this week, maybe in 4 weeks when i change programs a bit and mess with volume.
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  12. #42
    The Engineer: GAT Lead Rep lastson's Avatar
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    Quote Originally Posted by The Solution View Post
    4 Pounds in a week? Don't know about slow there
    But jason added 25g of carbs. he was pleased
    Bob, your smart enough to know you didn't put on 4 pounds of lean mass in a week... And I'm sure your not expecting adding 4 pounds a week or even close to that as a natty... I can gain 4 pounds after a refeed... Anyways, enjoy the rebound and take it nice and slow... That seems to work best for most guys that dont have god like genetics...

  13. #43
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by lastson View Post
    Bob, your smart enough to know you didn't put on 4 pounds of lean mass in a week... And I'm sure your not expecting adding 4 pounds a week or even close to that as a natty... I can gain 4 pounds after a refeed... Anyways, enjoy the rebound and take it nice and slow... That seems to work best for most guys that dont have god like genetics...
    I by no means have god like genetics, btu then again after dieting for 6 months, and then a huge surplus on show day and a moderate surplus the day after, and then back on the reverse for the week, weight pretty much stabalized.

    not to mention after my cheat day yesterday i did not even gain an ounce woke up the same weight LOL
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  14. #44
    OLYMPIAN The Solution's Avatar
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    Arms + Chest:


    Pull-Ups:
    30 Reps over Various Sets/Grips


    EZ Bar Curl:
    25 x 15 (3 Sets) -- Warmup
    40 x 10 (5 Sets) -- 10 Second Rest Between Sets


    Hammer Curls:
    35's x 10 (5 Sets) -- 10 Second Rest Between Sets)


    Ez Bar Preacher Curls:
    45 x 10 (2 Sets) * Slow Eccentric 3 Seconds *


    Rope Pushdown:
    100 x 12 (2 Sets) -- Warmup --


    Rope Pushdown // SuperSet // Dips
    100 x 15 (3 Sets) // Superset // BW + 45 x 10 (3 Sets)


    SkullCrusher // SuperSet // Behind the Head Dumbbell Tricep Extension:
    115 x 10 (2 Sets) // 70 x 10 (2 Sets)


    Hammer Strength Chest Press:
    2 Plates + 25/Side x 12 (3 Sets)


    Post-Workout:


    Vanilla Cookie Dough Carmel Chocolate Chip Brownie Blizzard


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  15. #45
    OLYMPIAN The Solution's Avatar
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    Legs:


    Pull-Ups:
    30 Reps over 3 sets with various grips


    Lying Hamstring Curl:
    40 x 15
    50 x 12
    65 x 10
    80 x 8
    90 x 8 ---> 80 x 8 --> 65 x 8 -> 50 x 10


    DB Stiff Leg Deadlifts: (go till you cannot get 8)
    2 Warm-Ups
    80's x 8
    90's x 8
    100's x 8
    110's x 8


    Leg Press: (3 Second on the eccentric)
    2 Warm Ups
    5 Plates/Side x 10 --> 4 Plates/Side x 10 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10


    Squat:
    2 Warm Ups
    225 x 10 (2 Sets) * Beltless*
    135 x 20


    Seated Calf Raise:
    2 Plates x 12 (3 Sets)


    Cable Crunches:
    50 x 15 (3 Sets)




    Post-Workout:


    Junk Bowl:


    Red Velvet Protein Pudding,
    Delce De Leche Cheerios
    Honey Nut Cheerios
    Strawberries
    Banana's
    Apples
    Pretzels
    Crushed Rice Cake


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