AON1's journey to 290

[lycan Venom]

Keep up the hard work, im following along and it keeps me pushing myself.

 

[aon1]

Keep up the hard work, im following along and it keeps me pushing myself.

Appreciate the support I follow you guys that log also.....these logs do the same for me..I didn't realize how much they help keep a guy pushing and showing up to workout until I started participating in them...

 

[aon1]

Didn't realize just how much music played a role in my workout till I showed up at the gym and realized the wife ran the music dead on her session and didn't charge it.....oh well couldn't be that bad right......never again ......I don't see how a guy can get a pump at all with that slow poppy music the damn gym plays.....I swear I found my self so out of focus on what I was doing I was in the chest press watching the Bo Jackson story on ESPN ......at least a 15 minute distraction before I realized it...lol...

got a decent calve session but rest was pure shit... finally just said fuck it and left.....

Cardio
Standing calves
Calves presses
Upper chest plate machine
Mill presses
Machine press
Machine fly's
Decline cables

 

[txpipeliner88]

Lol we never realize how much what we listen to effects us until it's gone. I carry an extra set of ear buds in my bag just incase for some off reason I leave mine at home. Those are never good days but they still beat going in without tunes.

 

[squatster]

If you forget them again- go check out the lost and found box
Grab some new straps
Grab a new belt
Maybe a pair of shorts
Forgot
Grab a few pair of buds out of the lost and found box
Make sure no bugs come crawling out of them

 

[aon1]

Cardio

Hammer curls
Rope pushdowns set with reverse grip rope handles pulldowns
Cable curls
Twisted grip hammer block tri pushdowns
Ez bar over hand lat pulldowns
Ez under hand lat pulldowns
Wide seated rows
T bar seated short pulls to waist
Reverse grip bent over rows
Machine pulldowns rear
Bar shrugs
dB side lats
dB rear fly's
dB w fly's
Machine back extensions
One arm cable pull across

 

[aon1]

Cardio
Heavy standing calve
Squats
Leg press
Calve presses
Leg extensions
Standing leg curls
Machine kick backs
Seated leg curls
Seated calves

 

[aon1]

Cardio

dB press
Hammer curl
Incline dB
dB kick backs
Decline bench
Cable curls
Flat bench
Over head dB tri extensions
Upper chest plate machine
Ez bar cable curls
Cable fly's
Rope pushdowns
Cable declines
Open grip bar pushdowns
Cable raises
Cable crossovers
dB side lats
dB rear fly's
dB shrugs

 

[aon1]

Doesn't happen often but really wasn't felling it today hit a few back and will hit back again tomorrow.......starting bulk diet Wednesday I believe it's time to get back on and hit it a little harder

Cardio

Flat rows
Hammer rows
Pulldowns front
Seated calves

 

[aon1]

Heavy front bar shrugs set with rear plate shrugs high reps
Bent rows
Deads
Standing calves
Calve presses

 

[aon1]

Diet seems to be the hardest part of this but here's where I am at for this run....it's starting off with 4 solid meals and 3 real food shakes totaling roughly clean 300 grams p/375grams c/75grams f . On top of that I have the preworkout,precardio, and post. The plan is to just add shakes if needed to keep gaining,nice and simple.


What say you.....how's it look for the gains I'm after....need more need less.....don't want a plan but opinions on what macros worked for others would give me something to compare..

 

[Magnus82]

If it were me I'd be closer to 400-450p/450c/100f. Puts you around 4300 calories.

 

[aon1]

If it were me I'd be closer to 400-450p/450c/100f. Puts you around 4300 calories.

Thanks Magnus I was afraid of starting that high ,but that's why I hoped someone would chime in , diet has to be the trickiest part of bb....thanks again

 

[aon1]

Cardio

Hammer curl
Overhead dB tri extensions
Cable curls
Bent bar pushdowns
Rope face pulls
cable side raises
dB side lats
dB w fly's
Front bar raise
Leg press
Leg extensions
Leg curls seated
Leg kick backs
Standing leg curls

 

[aon1]

Didn't overkill it today felt good on new diet ,I've got it clean ,lowest I've ever had fats and don't feel stuffed all the time but still have my macros met

Cardio
upper chest plate machine
dB press
dB incline
dB incline center chest
Decline bench
High cable fly's
Mid cable fly's
Military press rear
Standing calves

 

[aon1]

Cardio
Wide hammer lat pulldowns
Reverse grip ez bar rows
Bent rows
Heavy bar shrugs set with rear plate shrugs for reps
Hands touching upright rows
Machine flat grip row
Machine pulldowns
Reverse tri pulldowns set with open hand bent bar pushdowns
Hammer curls
Rear fly's
Side lats

 

[aon1]

New diet is making a difference already.....

Cardio
Standing calves
Squats
dB hammer curls(just to let the legs settle a bit)
Leg extensions
Seated leg curls
Kick backs
Standing leg curls
Leg press
Seated calves

 

[aon1]

Took my rest day after legs yesterday like normal but have a issue with my left heal it feels like I landed on it wrong or something but I haven't had any impacts on it . My leg day seemed normal, I'd did go heavier but nothing out of ordinary.....my question has anyone had a problem with there heal being sore and stiff after squats? Is it the shoes maybe or? It's not un bearable pain but I'm not liking walking on it.

 

[psych]

Took my rest day after legs yesterday like normal but have a issue with my left heal it feels like I landed on it wrong or something but I haven't had any impacts on it . My leg day seemed normal, I'd did go heavier but nothing out of ordinary.....my question has anyone had a problem with there heal being sore and stiff after squats? Is it the shoes maybe or? It's not un bearable pain but I'm not liking walking on it.

Yeah use to happen all the time. When I would go heavy, was light body wise or just dry, but mostly from being intense not heavy. Didn't have to be heavy just intense. When I would work up 750+ no problem, but when I squatted 3x a week yeah. IMO it happens when you're gripping hard in your shoes with your feet.

 

[aon1]

Felt really good today think I may have meals and supps dialed in....next few day will tell....seemed I just couldn't run out of steam today and was hitting it pretty good.... finally left because my core was getting sore from pushing.... all in all goals one day closer


Cardio
Upper chest plate machine
dB press
dB incline
dB incline center chest
Machine fly's
Reverse grip ez bar curls
Over head dB tri extensions
Shoulder press
Hammer curls
dB tri kick backs
dB side lats
dB w fly's
dB rear fly's
Machine tri push downs
Side cable raise
Cables crossovers