DK's offseason: serious BULK time!

[Delt King]

So it's been a while since i closed out my last log and I feel it's time to start a new one in order to hold myself accountable to my goals.
So since the Nationals on Aug 14th where i weighed in at a very low 170.5lbs the rebound has stabilized at 206lbs.
Strength is increasing slowly but nothing to write home about yet.
Next competition will be the 2011 CBBF Nationals in Laval, QC. But before that can happen there are many improvements i want to make. Some of my goals are to bring my arms and calves up to 19inches cold and enlarge my quads to 27plus inches. Oh and grow some glutes lol.
So this is the start of the journey...serious Bulk time! :hu

[macka]

Right on, you have almost a full year to get there so eat and train already.:goodluck

[countrychic]

Goodluck DK!! :)

[bigtavi8]

Subbed to this log...cool idea on starting another log so you can see how ur progressing towards your goals. Now lets get this offseason going bro!

[JonnyO]

How big are those bodyparts right now that you want to bring up DK?

[Delt King]

How big are those bodyparts right now that you want to bring up DK?

Arms are 17 1/2 now but last offseason was 18 1/8.

Calves are 17 now but have been as big as 18

Quads (my weakest bodypart) are now 24 1/2 but were 25 1/2 last offseason. (Competition size was 22 3/4...ok stop laughing now.)

Last offseason i peaked around 220 on a good day. Biggest change so far is getting back to the basics and putting in squats, deads and bent rows back into the routine as a staple every week and not rotated in like other execises.

Monday- Legs (mainly quads)
Tuesday-Chest, tri
Wed-Hams, calves, abs (this used to be an off day but added these in recently in hopes of bringing these parts up)
Thur-Back, bi
Fri- off
Sat- Delts, traps
Sun-off

[yAr]

curious to know!!! do you guys measure your body parts after a workout when your pumped, or befor when your at your normal size? may be stupid question, but ive never really known, it has to befor tho right? lol

[macka]

curious to know!!! do you guys measure your body parts after a workout when your pumped, or befor when your at your normal size? may be stupid question, but ive never really known, it has to befor tho right? lol

cold, before the workout

[Delt King]

cold, before the workout

Right...cold measurements are accurate. However i have taken pumped measurements for the fun of it in the past. If they can pump up that big then they can grow that big. Not that i workout for the pump lol.

[O-Train]

Hmmm...is it more quads or hamstrings that are the problem? You mentioned growing glutes so I'm guessing possibly both?

[Delt King]

Hmmm...is it more quads or hamstrings that are the problem? You mentioned growing glutes so I'm guessing possibly both?

Yeah really i'm happy with my quad sweep but hams on the other hand are lacking the drop on any side shot. Also i need to fill in the inner/upper thighs. Glutes are non existent now. My wife teases me a lot about that.

This pic shows how the inner/upper thighs need to be filled in.

[macka]

some people just have pancake ass and skinny legs. I'd be happy to swap him 2 inches of leg and a half an inch of ass, for 1 inch of arm.

[O-Train]

If I had to pick two exercises they would be back squats (using a box may help if you have problems using glute/hamstrings) and stiff leg deadlifts (partial reps to just below the knee/mid shin with heavy weight). It's your adductors more so than your quadriceps. Push your knees out when you squat, that will help with glute activation and develop your adductors too.

[macka]

If I had to pick two exercises they would be back squats (using a box may help if you have problems using glute/hamstrings) and stiff leg deadlifts (partial reps to just below the knee/mid shin with heavy weight). It's your adductors more so than your quadriceps. Push your knees out when you squat, that will help with glute activation and develop your adductors too.

I concur deep squats really hit the ass and hams. Stiff legged do the trick too. I also would add hamstring curls, they will help add to your hammies and ass.

[maximus14]

dude,your delt to waist ratio is insane, no wonder your the DK! great work thus far

[Delt King]

If I had to pick two exercises they would be back squats (using a box may help if you have problems using glute/hamstrings) and stiff leg deadlifts (partial reps to just below the knee/mid shin with heavy weight). It's your adductors more so than your quadriceps. Push your knees out when you squat, that will help with glute activation and develop your adductors too.

Exactly the route i'm taking O-Train.

[Delt King]

So weight this week is still creeping up...sitting at morning weight of 210 and feeling like i have a perma-pump. Gotta keep eating!!!

[Praetorian]

Full deep squats and there is nothing better then the GHR for really bringing out the glutes and hams. Remember the hams respond very well to the eccentric part of lifting.
P

[Delt King]

Full deep squats and there is nothing better then the GHR for really bringing out the glutes and hams. Remember the hams respond very well to the eccentric part of lifting.
P

Thanks P...but help me out as i'm drawing a blank on GHR (what is that again?)

[shredded_Tris]

I think he means Glute Ham Raise but I could be wrong

[Praetorian]

Thanks P...but help me out as i'm drawing a blank on GHR (what is that again?)

Yep the glute ham raise is the king of all ham and glute development exercises....these will pack on the meat faster than anything.
Check out the link below.
P

http://www.glutehamraise.org/

[O-Train]

Yep the glute ham raise is the king of all ham and glute development exercises....these will pack on the meat faster than anything.
Check out the link below.
P

http://www.glutehamraise.org/

When I trained/worked at a University gym we had a GHD (Glute Ham Developer) but my boss got rid of it. Now at the Goodlife I'm at they don't have one. No clue why because they are cheap as hell and there are probably about 30 competitive powerlifters who train there...I may have to speak to management about this.

Edit: Look at this one...I want it! http://stores.socaldata.com/mm5/merchant.mvc?Screen=PROD&Store_Code=DRYS&Product_Code=GHD&Category_Code=EQP001

[Delt King]

Yep the glute ham raise is the king of all ham and glute development exercises....these will pack on the meat faster than anything.
Check out the link below.
P

http://www.glutehamraise.org/

I've honestly never seen this done but i'm game. I'll try this for sure and let everyone know how it goes.

[maximus14]

works great if you use the lat pulldown seat, jujst keep a bench or something in front of you for support the first couple weeks

[Delt King]

Weight update...topping out at 213.2lbs in the morning before meals

measurement updates
arms 18 flexed/cold
calves 17.5 flexed
quads 24.75 flexed
chest 49 relaxed
shoulders 59 relaxed
waist 34 abs tight but not sucking in
neck 18

Things are moving in the right direction. I feel like i have a permanent pump still. I attribute it to the creatine monohydrate i just loaded on... started it at 206 so 7lbs gain which is about an average response for me on that sup.

[Delt King]

Worked out chest today and got a solid 315 for 6 reps on the bench (haven't done that since last offseason) So i'm happy.

[Delt King]

Bodyweight climbed again this morning. @ 214lbs now (uhh up 8lbs in one week) LOL and starting to look nicely JACKED! Thinking 230-235lbs will be attainable.

[Big D]

Bodyweight climbed again this morning. @ 214lbs now (uhh up 8lbs in one week) LOL and starting to look nicely JACKED! Thinking 230-235lbs will be attainable.

hahah nice, any pics big guy ?

[Delt King]

hahah nice, any pics big guy ?

I might throw some pics up once i get up over 220...offseason pics look pretty ridiculous though...no seperation and no striations just a large mass of muscle and fat (usually looks much, much better shirted for sure)

[laslo101]

keep eating and lifting bro you can make that 235 mark don't give up, off season is definitely a shirt on season for me and im sure most of us lol.

[Delt King]

Bodyweight is still climbing 216 this morning. Worked out back last night...Bent barbell rows 315 x 7. Deadlifts 405 x 3 etc. Feeling wrecked today. Need a day off and some needed rest.

[Big D]

I might throw some pics up once i get up over 220...offseason pics look pretty ridiculous though...no seperation and no striations just a large mass of muscle and fat (usually looks much, much better shirted for sure)

yep i know exactly what your talking about i've been looking like that for the past 5 years.

[Delt King]

I ate all i could but my appetite just wasn't up to par this weekend. Holding steady at 216 morning weight. Checked measurements against my last offseason and basically everything is back to that level again...shoulders and chest are bigger though by an inch. Quads and arms have another 1/8 of an inch to come up still and abs are still 1.5 inches smaller. From this point on it's going to be more difficult...force feeding and annihilation workouts. I need to force some adaptation to new stress. Time to get bigger, time to get stronger! Leg day tonight can't wait.

[Delt King]

The bodyweight climb continues...now sitting at 217.6 in the morning. Killed legs yesterday. Sumo squats are really hitting the inner thighs and glutes nicely. Heavy hacks nailed my quads and extensions to finish things off.
Gotta go shopping for food today...can't grow if you don't eat. ;)

[shredded_Tris]

I seriously envy you SOOOOOO much right now D
To have the freedom to eat whatever, whenever. To be done your contest prep and have energy and the ability to actually lift. I am dying to get through the last 31 days here!

[bcaamuscle]

Those GHR are so sick, I saw them mentioned before and I've been doing them for a couple weeks, they are absolutely killer!

[Delt King]

Bodyweight is now breaking 220...not a powerlifter but here are some highlights of my lifts this week

Flat bench 315 for 6
Dumbell incline press 130 for 5
Lat pulldowns 300(stack) for 8
Bent over rows 315 for 8
one arm Db rows 140 for 10
Deads 405 for 3
Upright rows 225 for 5
Db laterals 70 for 5
Deep sumo Squats 275 for 8
Leg press 22 plates for 10
Hacks 8 plates for 8

Feeling good, no nagging injuries or joint issues thus far. A little lethargic sometimes and relying on caffeine pre-workout now. It's tough eating so damned much though on a regular basis. Taking the weekend off for recovery.

[Delt King]

So i've been feeling a little run down lately around dinner time which is basically the time when i'm getting ready to hit the gym to lift, so i decided it would be a good idea to take some caffeine preworkout to give me a mental boost and shake off the lethargy. Anyways started looking for my caffeine tabs when i realized i was out, so i found a ton of these different sample packs of fat burners (i must have had 50 of them lol). All of them had caffeine so i've been popping those the last 3 workouts. Energy levels have been great, however my ability to eat PWO is severely compromised as my appetite is NIL. Damn no more fat burners for me now, i need to eat to grow. Going to pick up some caffeine monday for a big Leg workout.

On another note, thinking about picking up a pair of lifting briefs. Maybe something entry level like these to help on leg day...what do you guys think?

http://http://www.inzernet.com/detail.asp?PRODUCT_ID=HD_GROO# (http://www.inzernet.com/detail.asp?PRODUCT_ID=HD_GROO#)

[macka]

I know one guy who is using the briefs, he likes em so much he bought 3 more pairs so he can always have a clean pair.

[A.C.P.]

DK What were you thinking?? Fat Burners? You know better. Grab some espresso if you need a boost. Keep hitting it hard and yes you have to eat to grow! Keep it up.

[Talo]

Nice .


Bodyweight is now breaking 220...not a powerlifter but here are some highlights of my lifts this week

Flat bench 315 for 6
Dumbell incline press 130 for 5
Lat pulldowns 300(stack) for 8
Bent over rows 315 for 8
one arm Db rows 140 for 10
Deads 405 for 3
Upright rows 225 for 5
Db laterals 70 for 5
Deep sumo Squats 275 for 8
Leg press 22 plates for 10
Hacks 8 plates for 8

Feeling good, no nagging injuries or joint issues thus far. A little lethargic sometimes and relying on caffeine pre-workout now. It's tough eating so damned much though on a regular basis. Taking the weekend off for recovery.

[Delt King]

Not much changes this week at all. Just revamped the meal plan and supplementation plan hopefully bringing things to a whole new level starting Monday.

[JonnyO]

Hey DK good work, what you guesstimate your BF% is right now?

[Delt King]

Hey DK good work, what you guesstimate your BF% is right now?

Pretty smooth all over but shape and vascularity very clear to see, little overhang over belt (sucks) but no oblique growth yet. guesstimate 15%. My calipers show less but i take that with a grain of salt.

I'm at my peak for offseason size and weight. This week i found if i missed a meal i couldn't hold my bodyweight, it certainly doesn't want to be this size. So i know that from here on in i need to force things to change.
27 weeks left of offseason

[Delt King]

there's no way you are executing these in a controlled manner.

You've obviously never seen the DELT KING in person lol. Serionsly though i did 80's today for 5 (there was body movement on the upswing yes) then did a drop set to 55lbs super strict for 5 reps. Never doubt DK:D

[z83]

damn, 80lbs !

[CreatineAmonster]

80's for 5 DK is appropriate Nick Name FO SHO

[Delt King]

Hit legs last night. EXTRA wide sumo style squats and new PR 315 for 8 below parallel. and felt strong.

Weight is still plateaud at 222 ish. my own fault though, gotta buy some groceries this weekend.

[Delt King]

Been on a deload week or two now, but finally hitting it hard again as of today. Joints are all feeling good, motivation is high. Weight is about 218.

Flat bench went well today 315 felt good stopped at 5 reps then took things to a new persnoal best 365 for A DOUBLE. I know its not amazing but i'm happy with this lift.

:bch

[Felinecougar]

DK...when I'm back..(I'm off after having major surgery 2 weeks ago)...promise me a night working out together. I've not ever asked before...out of respect...pretty please. In my princess Diana voice..

[Delt King]

DK...when I'm back..(I'm off after having major surgery 2 weeks ago)...promise me a night working out together. I've not ever asked before...out of respect...pretty please. In my princess Diana voice..

FG seriously?
For sure. Hope you're recovering nicely.

[Delt King]

Ok i absolutely hate offseason... fat, hairy and pasty white. Not to mention clothing don't fit. ugh. The only consolation is strength is through the roof and changes (hopefullly) are being made.

I actually shaved most of my body today because i was looking like the wolfman and i was scaring my wife and kids. Thought it might be a good idea so i can see all the new muscle i've gained.........WRONG. Can't see anything. lol

Oh well got to keep it up though, i want some GROWTH. ;)

[laslo101]

keep it up bro all will be worth it... you taught me that :P

[JMP]

Ok i absolutely hate offseason... fat, hairy and pasty white. Not to mention clothing don't fit. ugh. The only consolation is strength is through the roof and changes (hopefullly) are being made.

I actually shaved most of my body today because i was looking like the wolfman and i was scaring my wife and kids. Thought it might be a good idea so i can see all the new muscle i've gained.........WRONG. Can't see anything. lol

Oh well got to keep it up though, i want some GROWTH. ;)

LOL DK - no question if your gaining that much in strentgh you will notice it for sure when you start to shed and lean up !

[natenator]

LOL DK - no question if your gaining that much in strentgh you will notice it for sure when you start to shed and lean up !
shed. nice pun :D

[Delt King]

After plenty of weeks mastering 315 (getting deeper and deeper) decided tonight to up the weight and was able to get a good triple with 365 on wide stance squats.
I guess not that impressive considering i also Flat benched that much for 3 reps last weeks chest workout. lol but improvements in strength is still climbing nonetheless.

Speaking of chest the goal tomorrow is to use the 140's for incline press.

[Delt King]

Ok woke up torched from last nights leg workout. Low back is wrecked!!! No 140lbs inclines today for chest. sticking to Barbell.

[Delt King]

Wow what a great workout. BigTavi and I killed chest tonight.
Set a new personal record benching 365 for a solid 5 reps. :bch
Bodyweight down slightly, hovering around 220.

Had a sample of ripped freak kicking around and wanted a little agressiveness in the gym so popped a couple caps at 3:30...first hour and a half felt nothing. but by 5 started getting nauseous (not good). by 5:30 started feeling dizzy and spaced out. by six thirty bad sides subsidded and i started to feel real good and two sets into the workout felt amazing and lifted strong!!!. This is the second time i've tried this stuff and basically felt the same the first time except i trained during the nauseounsness part and was already trying to sleep while the dizzyness and head spinning was occuring (bad trip) then felt jacked in the middle of the night. Obviously my timing was wrong the first time.
Interesting supplement but not something i'd use regularly (especially since i'm bulking lol)

[Delt King]

Left my belt at the gym a few workouts ago and have written it off now. Damned thing didn't fit well anyway.
This is the first year i've actually used a belt (mostly because i never did heavy squats or deads on a regular basis) I know, i know it shows.

But i'm really liking how tight things feel when i crank the belt super tight on those compounds. I've learned that the belt needs to be placed slightly higher and for me it's not really about back support but more about pushing against the front of the belt with my abs for extra intra-thoracic pressure.
So i've been looking around for a new belt and i think i like the powerlifter style belt (same width front and back). I haven't found any locally yet and i'm thinking i'll be forced to buy online.
I guess tonight will be a beltless back day

[Praetorian]

Many people mistakenly believe a belt is used to support the back which is untrue. The belt is used to maintain internal pressure and thus support the core.
One of the best for deads and squats is the lever belt....you can purchase a decent one at Inzer...see link below. Ive used the same one for years and they are indispensable.
P

http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVER_LEVER_10MM

[Dryvrgrl]

Many people mistakenly believe a belt is used to support the back which is untrue. The belt is used to maintain internal pressure and thus support the core.
One of the best for deads and squats is the lever belt....you can purchase a decent one at Inzer...see link below. Ive used the same one for years and they are indispensable.
P

http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVER_LEVER_10MM

IT COMES IN PINK!!!!!!!!!

Hey Prae.. I just got a new belt.. its 4 inches all around...my last one was 4 inches at the back and 2 at th front... the one thats thesame all around seems to .."girdle" me in better.. and it totally seems to distribute the pressure through the whole mid section.. is that what im supposed to be feeling.. the one that went to 2 inches at the front, when I pushed i just kinda spilled over the belt (that sounds so sexy!.. lol).. maybe it wasnt fitting right eh?

sorry on the hyjack Coach!

[Delt King]

IT COMES IN PINK!!!!!!!!!

Hey Prae.. I just got a new belt.. its 4 inches all around...my last one was 4 inches at the back and 2 at th front... the one thats thesame all around seems to .."girdle" me in better.. and it totally seems to distribute the pressure through the whole mid section.. is that what im supposed to be feeling.. the one that went to 2 inches at the front, when I pushed i just kinda spilled over the belt (that sounds so sexy!.. lol).. maybe it wasnt fitting right eh?

sorry on the hyjack Coach!

That's exactly how it's supposed to feel Dryvrgrl!

[maximus14]

great work so far DK, throwing in heavy dead and squats are going to bring your physique to the next level for sure, im currently in the works of replacing my old belt 4 inches in the back 2 in the front, which is only doing half the job, i think im going to go with the inzer leaver belt, thanks for the link P, and good luck with the rest of your off season DK, ill be watching this thread

[red rocket]

Wow what a great workout. BigTavi and I killed chest tonight.
Set a new personal record benching 365 for a solid 5 reps. :bch
Bodyweight down slightly, hovering around 220.

Had a sample of ripped freak kicking around and wanted a little agressiveness in the gym so popped a couple caps at 3:30...first hour and a half felt nothing. but by 5 started getting nauseous (not good). by 5:30 started feeling dizzy and spaced out. by six thirty bad sides subsidded and i started to feel real good and two sets into the workout felt amazing and lifted strong!!!. This is the second time i've tried this stuff and basically felt the same the first time except i trained during the nauseounsness part and was already trying to sleep while the dizzyness and head spinning was occuring (bad trip) then felt jacked in the middle of the night. Obviously my timing was wrong the first time.
Interesting supplement but not something i'd use regularly (especially since i'm bulking lol)

The log looks great bro, ya that ripped freak is too strong. I really dont like it. Keep up the hard work bro.

[Delt King]

Feeling like i've been run over multiple times by a Mack truck.

Oh looking forward to the London Bodybuilding show this weekend. It's a regional OPA (provincial qualifier) with over 200 confirmed entries as of today! The Canadian Muscle Team is making an appearance so don't be shy and say Hi if you see us there. :)

[bigtavi8]

Yah buddy cant wait for the weekend. Watching shows always makes me that much more motivated to kill it in my own training. Should be a great show with a lot of athletes. Maybe even top the attendance at last year stratfords (which was huge).

[red rocket]

I'll be stopping by, and gracing the stage too. Gonna go have some fun.

[Spadaboom]

Yah buddy cant wait for the weekend. Watching shows always makes me that much more motivated to kill it in my own training. Should be a great show with a lot of athletes. Maybe even top the attendance at last year stratfords (which was huge).

Ill be checking the show out too. Bigtavi, I totally agree. Watching shows gets me so pumped and that just what I need.

STOKED

[Delt King]

Incredible workouts this week so far.
I changed my stance after watching Greg Doucettes youtube vid of his deadlifting. Let me tell you...Sumo stance deads are fantastic!!!
With the shorter ROM the weights were flying up and my glutes and inner thighs were getting extra work that they desperately need. I'm going to get 515 next week...i can feel it.
:yeah

[Delt King]

Man oh man...first setback of the offseason. Lower back (left side only) is wrecked. Not even sure what i did. well i suspect it's the seats in my old truck, some springs busted and it doesn't sit level. My left butt cheek is elevated and the right is sitting in a hole. Now that i think about it i spent nearly 5 hours today sitting, so the uneven compression must've lead to this soft tissue damage. :shock
Note to self: No need to panic, lets see what you feel like tomorrow.

[bcaamuscle]

Robax Platinum!!

[CreatineAmonster]

Hope you are feeling better DK

[bigtavi8]

Sorry to hear about this man tough break! Both of us have these nagging injuries but we will heal up and be back at er full force soon enough.

[Delt King]

Robax Platinum!!

Just picked some up and i'm already feeling much better considering i couldn't move this morning. Still going to take the next week off and foam roll my whole body LOL. My Bicep tendens have been bothering me for the last few years.

[BMac]

foam rolling the whole body.....painful! haha

[Delt King]

Took some measurements since i'm a little plateaud at this weight (morning 220 night 225ish) I wanted to see differences from my peak last offseason (before i cut for Nationals) were i was the same bodyweight as well so here goes it


Feb 2010
Neck 17 5/8
Delts 57
Chest 48 1/2
Waist 36 3/4
Quads 25 1/2
Calves 17 1/8
Arms 18 1/8

Dec 2010
neck 18 1/8
delts 57 1/2
chest 49 1/2
waist 36
quads 25 3/4
calves 17 1/4
arms 18
Only 4 months left before cutting and i've got a lot of improvements to make to reach my goals. Time to revamp the plan!

[drdnj]

"My Bicep tendens have been bothering me for the last few years."

Keep this in check bro! I didn't and now in my old age have paid the price with 2 distal biceps tendon ruptures and surgeries. Arms feel great now and look awesome, but I now cannot supinate my right arm. Keep inflammation to a minimum.

[Delt King]

"My Bicep tendens have been bothering me for the last few years."

Keep this in check bro! I didn't and now in my old age have paid the price with 2 distal biceps tendon ruptures and surgeries. Arms feel great now and look awesome, but I now cannot supinate my right arm. Keep inflammation to a minimum.

Yeah i here you there. That's been on my mind for a while. I've only done one bicep workout in nearly 5 months. Supinating DB's hurts.

[bigtavi8]

What can u do about the problem. Is it acute or is it a long term thing that just needs time off to heal. Would suck not to be able to hit arms even though you are indirectly through all other upper body workouts. I wonder what pros do that have this problem to allow them to continue training. Anyone know if u can get ART or phsio on it?

[Delt King]

Ok i'm taking the hint and decided that my body was telling me to relax and recover properly from training so i'm taking the rest of the year off. I'll start off fresh in the New Year, rested and ready to tackle the final 3 months of offseason training.
I'll be implementing some new protocols, including working my abs twice a week.
In the meantime, i got a roller and plan on rolling things out, a different body part everyday.

[razorsedge]

Hang in there DK. Sometimes those nagging injuries and ur body tell you to shut her down so you making the decision to do that for 10-12 days may be just what the doc ordered for you to come back with less pain, more ROM and energy...have good holidays!

[JMP]

Good Call DK ....your body always knows best !! Enjoy your rest and sounds like you have a game plan all worked out for when you return !!!! Best of luck and Happy Holidays !

[Delt King]

December was an epic fail as far as training, eating and staying healthy. Lost 10 lbs of lean mass and gained back 10 lbs of fat. ugh.
Now i'm looking forward to hitting the gym tonight for legs with BigTavi8. Starting offseason mass gaining phase 2 (with 3 months left before i start cutti ng things down)

I don't expect much from the next 2-3 weeks except a lot of sore muscles. Time to hit it!

[Delt King]

First week back into training after the layoff and things went surpisingly well. Endurance faded fast but base strength stayed higher than expected.
Switching things up big time starting tonight. Going to use some Dr Layne Norton power/bodybuilding training protocols and see if i can take things to the next level. This will be the first time i've ever worked out bodyparts twice a week so i'm interested to see how this goes.

[JMP]

Best of Luck to you DK , glad your mending well ....being hurt SUCKS !!!

[Delt King]

Dr Layne Norton's PHAT training is such a departure from what i normally do that i'm enjoying the gym again. i hope i can keep up this kind of intensity and volume.
Anybody else try this type of training?

[Delt King]

Last night BigTavi8 and i destroyed our legs. It was a power day working in the 3-5 reps range on everything.

Squats 135 - 315 - 365 - 385
Hacks 12plates - 16plates - 16plates (eight per side maxed the machine)
Leg press 14plates- 22plates - 22plates
Leg curls 155 - 155 - 155 (machines max)

Felt very good, went ass to grass deep on basically every rep on every exercise (except my first rep with 385).

Todays a day off thankfully as my legs and ass are already getting sore. It's going to be tough sitting on the can lol.

On a different note. My left hip flexor is giving trouble (tight and sore) and i know it was giving me trouble before i injured my back last month. Any ideas on what to do about that guys?

[JMP]

Taken from Sports injury info :
The most common cause of hip flexor injury is acute trauma. You may experience one specific instance when you felt your hip flexor pull. This may have been when you broke into a sprint, made a cut, or kicked a ball.

Tight muscles and poor flexibility will contribute to hip flexor injury. When muscles are tight, there is an increased amount of tension on the tissues. When this increased tension is added to by an explosive movement, injury can occur.

Hip flexor strain can also be caused by compensation for other injuries, or weakness of other muscles. This is common if you have core weakness. When the lower abdominal muscles do not stabilize the pelvis, the hip flexor muscles will try to compensate for this weakness and become overworked.
Treatment
If you have suffered a hip flexor strain, you should see your family doctor to determine exactly what is wrong. Initial care should focus on rest, and the use of ice to control the inflammation.

Ice massage or ice packs work well for this injury. Once your pain begins to subside, after a few days, you can begin gentle stretching of the hip flexors.

Improving your flexibility is the key to successful treatment and prevention of re-injury. Hip flexor injuries can very easily become chronic in nature, especially if you return to activities too quickly, or fail to address any flexibility problems.

[ubcpower]

Look up some stretches for the Psoas Muscle and also IT Band stretches, if these areas are tight you will experience pain and discomfort in the hip flexor area

[steve_d]

On a different note. My left hip flexor is giving trouble (tight and sore) and i know it was giving me trouble before i injured my back last month. Any ideas on what to do about that guys?

Let's just hope it isn't anything similar to what I had. Started last year at this time, and lasted until about 1 week ago. started off innocent like a minor nothing, and got worse each week for 8 months straight.

What messed it up the most was deadlifts - so try to avoid big weight for now until you're sure you are pain free.

Also, make sure your properly warmed up before doing squats / leg presses or deadlifts. I spent 30 minutes + with 'girly' movements until moving on to lightweight 'manly' movements, and then heavier weight 'manly' movements.

[Delt King]

Ok kick butt workout last night... some highlights i'm happy with are.
Deads 465 x 2
DB rows 150 x 12
Flat bench 365x 3
It was an upper body power day. Tonight is a lower body power day, looking forward to killing it!

Bodyweight has begun climbing again 230 now, heaviest i've ever been (at least while working out) Goal is 235ish by April then it's cut time.

[CreatineAmonster]

Good to see ya back feeling Good DK can't wait to see how strong you are by the end of your bulk. :fwave

[BMac]

Nice lifts man!

[Delt King]

Well was sick all last week, barely ate and lost 10lbs. ugh! Still nauseous this week and having trouble getting down my food.

On a brighter note...Last nights workout was A1. Upped my personal best on bench to 405 for a triple and it felt real good.
:bch

I can't wait to start cutting.

[steve_d]

be careful...I was sick 3 weeks and thought I was out of the clear twice along the way before it bit me in the ass. Make sure you don't over do it...although, I don't take my own advice,

felt too good to be able to get back in the gym

[bcaamuscle]

Vitamin D @ 4000iu and sleep owns sickness! Great lifts dude!

[Kaly11]

any updates?:bch

[Delt King]

It seems i am more successful at cutting than massing. lol
Staying healthy has been a major issue this winter...finally last week was a healthy come back after 7 of the last 9 weeks sick and infected with various viruses and bacterial infections.
Weight plummeted from a high of 230 to 212 morning weight. trying my best to pack it back on before actually cutting on purpose come mid april.
Seen the Arnold Amateur competitor list and saw a couple names i recognize...i had no idea classic was being offered. I'm definitely targeting this show next year for sure.
Lifts are Ok mostly. The only lift that has improved greatly though is my bench...405 seems to be good for a double or triple every week which has been a goal for as long as i can remember. :o

[Talo]

Nice bench :)

Stay healthy , brotha !

[bigtavi8]

Last week was the first perfect week back in the gym. Seems like we are firing on all cylinders and all the workouts went really well. I think the sickness you had DK could have been due to that super demanding power bb routine we were doing. I was def burnt right out from that and even lost a few lbs because of stress/poor recovery. I think this new hybrid program we have developed last week is really good.

Tonight is big LEG DAY!!! Im gonna gear up all day and focus on the 405 squat for 5 tonight :)

[Delt King]

I'm going through a major challenge now and have come to a crossroads in my training... The problem is i hate offseason now, i hate the way i look, i hate the way my clothes fit (or rather don't fit), I hate how i feel eating like mad.
And i'm getting a little depressed and feel like quiting all together. So rather than continue the attempt to put on more size i'm going to switch gears and start cutting.

[JMP]

I'm going through a major challenge now and have come to a crossroads in my training... The problem is i hate offseason now, i hate the way i look, i hate the way my clothes fit (or rather don't fit), I hate how i feel eating like mad.
And i'm getting a little depressed and feel like quiting all together. So rather than continue the attempt to put on more size i'm going to switch gears and start cutting.

THERE IS NO QUIT !!! You have hit a couple bumps not feeling well etc , this doesnt help either ! Perhaps switching it up might just be what you need , did you make any of your gains ?

[Sandwiches]

I'm going through a major challenge now and have come to a crossroads in my training... The problem is i hate offseason now, i hate the way i look, i hate the way my clothes fit (or rather don't fit), I hate how i feel eating like mad.
And i'm getting a little depressed and feel like quiting all together. So rather than continue the attempt to put on more size i'm going to switch gears and start cutting.

sounds like you're taking Equi... lol

[laslo101]

that feeling sucks bro, i know I'm new to this and only felt it a couple times but soon enough you will be shredded again. You can push through your bulk and make the best of it. you told me to keep pushing and add that size when i was bulking and im so glad i did now...so come on bro keep at it don't give up its not long to go.

[red rocket]

I hear ya bro, I'm at that point myself. You may feel better after a week or 2 of clean eating again. Just add in a "big" shake now and then to keep cals up.

[Kaly11]

I'm going through a major challenge now and have come to a crossroads in my training... The problem is i hate offseason now, i hate the way i look, i hate the way my clothes fit (or rather don't fit), I hate how i feel eating like mad.
And i'm getting a little depressed and feel like quiting all together. So rather than continue the attempt to put on more size i'm going to switch gears and start cutting.

DK...I feel the exact same way right now..ive managed to put some good weight after my show a few weeks ago...I want to start cutting down again too haha :mad:

I need to put on size but dont want to turn into a fat slob...Im just gonna keep a good eye and maybe throw more cardio in there..

How ya holdin in there?

[Delt King]

Been nearly a month of cutting and i m down 12lbs and looking more like a bodybuilder every day. I ll start a new log eventually but i doubt anyone wants to read about a 26 week prep for nationals lol.

[MuSuLPhReAk]

Been nearly a month of cutting and i m down 12lbs and looking more like a bodybuilder every day. I ll start a new log eventually but i doubt anyone wants to read about a 26 week prep for nationals lol.

You might be surprised. You do have 4500 views on this 108 post thread. Pics of progress is usually very popular.