Off Season Support Thread: Post pics and your program to get feedback

[BC123Jm]

Sounds like our diets are very similar but I eat around 2400 a day with 2600 cal refeeds twice a week, roundabouts.

ok i'll stop being lazy. protein is estimated because i weigh mine cooked.

protein 350
carbs 255
fat 50
cals about 2850

refeed is same diet but with extra 135 grams of carbs in meal 5

[lastson]

Quad training is going well. Knees are very sore but I'm doing higher reps for squats (15-25 range) I've built my size back that I lost on my quads. I've got a pump here so thigh separation goes away but they're coming along. The outer quad is feathering a little now problaly can't see it in this pic shadowy.

Kev, wheels are looking good... Have you always done higher rep leg work , or is it just because your watching out for your knees ?

Last

[lastson]

Yea, I plan to be in Pittsburgh at Masters Nats/Collegiate Nationals.

So the masters is in July ? I thought it was in May for some reason... If so I'm definitely going to try and make it out.. Pittsburgh is only about an hour from me...

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[The Solution]

no, i live in Ft lauderdale. right down the street from where the hold the southern states every year.

Oh wow, we were probably right by each other, what gym do you train at?

So the masters is in July ? I thought it was in May for some reason... If so I'm definitely going to try and make it out.. Pittsburgh is only about an hour from me...

Last

July 21st! Hope to see you there! RX Meetup!?

[lastson]

July 21st! Hope to see you there! RX Meetup!?

If I can make it down... that would be cool
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[KevinCouch]

Quads are looking great kevin...Tear drop is looking very thick and freaky...legs respond great to higher reps so that higher rep range is fine!

Thanks Steve. Legs have held up well considering my lower back and knees. I don't have the sheer mass I used to back in the 90s when I used to compete but doing such heavy, heavy deep ass to grass squats is what screwed up my knees in the first place so I need to be careful and not over do it.

Damn impressive Kev!

Hoss, thanks brother! I Just keep training until my body wears out.

Kev, wheels are looking good... Have you always done higher rep leg work , or is it just because your watching out for your knees ?

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Even though I don't train as heavy as I used to but I've always gone higher reps. For example, I used to deep squat 405 for at least 12-15 reps. Now I rarely take it above 315 but for higher reps of a minimum of 15. If I drop to 275 pounds on squats I'll do at least 20 reps. My knees are a bigger concern for me than my back because with every rep I feel a lot of strain on them. I have very little cartiledge left in them so pain is normal for me.

[BigJD69]

Quad training is going well. Knees are very sore but I'm doing higher reps for squats (15-25 range) I've built my size back that I lost on my quads. I've got a pump here so thigh separation goes away but they're coming along. The outer quad is feathering a little now problaly can't see it in this pic shadowy.

Kevin your legs are looking PHENOMENAL!!

[Hoss06]

JD-how's the diet and training going man?

[Hoss06]

169 or so. Were going to update my fats some to keep it going as I've been fluctuating within a pound or so the last 1-1.5 weeks

[Steve56]

Looking good Hoss!

[Hoss06]

Thanks Steve!

[KevinCouch]

Hoss,
You've got that seriously chiseled look now! Delts, arms chest, abs. Great job buddy!

[KevinCouch]

JD, Thanks my friend! How's your training coming along. You started training again last week right? You doing any exercises for your shoulders at all or are you working around them for now?

[KevinCouch]

Well, the last quad shot was taken only two days ago and they were full and vascular and I weighed about 194ish. I've dropped 5 pounds to 189 in 48 hours not intentional. My body decicded to kick into another gear and dropped all this water in 2 days. My quads seemingly lost a ton of size and flat as can be in this short time but have hardened up dramatically. Weird things happen very quickly with my metabolism and physique so I'm going to make some adjustments and bump my cals up to 3000K and add back in some carbs to fill out a little. This is an example of me falling off a cliff in two days. The quads look more detailed but smaller. I'll fix it though.

[Hoss06]

Hoss,
You've got that seriously chiseled look now! Delts, arms chest, abs. Great job buddy!

Thanks Kev. Wish I had ur genetics. Started @10.5% bf and around 4 now. Another month I'll go to 7-8%. It's just SO much easier to stay lean then to cut when I want.