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I've been off whey since March. I just drink some chocolate milk after a workout and have a meal. As soon as I get some money I'll grab some ON whey
 
Last video, pause bench

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I can see Dan is converting more people to his way of benching lol

Good **** though man, you should be closing in on Elite for 242s possibly?

Also a big HAHA to some of you dudes acting like your 2 days out from getting on stage and a few gummy bears will kill you. 
 
Went to do legs yesterday...just did shoulders.

2 racks....both were occupied when i got there....one dude squatted for 25 mins then deadlifted in front of the rack for another 20 or so.  The other rack was being used for squats and lunges...with a dude standing behind it literally just waiting with his belt on to squat after dude got done.  Neither rack was open the entire time i was there 
mean.gif


Going to just go late tonight and hit legs.  I had no time yesterday to sit around for 50 mins and wait to squat.  But when i go at night i am in no rush so i can just do cardio until i can take the rack for a good 30min squat routine.  
 
futurehendrix said:
Developed a steady routine, and on a dirty bulk diet since last time I wrote in here. Last time I wrote in here I was not aware of much info on working out. Been hard at it 6 months gained 25 lbs. And loving my frame now. What's a good way to develop my chest. It's ok, but not the best it's still need major improvement. My brother told me just hit it twice a week. But every time I hit chest I go hard and it be sore for days so what y'all think.
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I'd suggest doing a 5x5 with chest if you aren't already doing it.  How often do you lift a week?  I'd do it every other training day, skipping a day which on a 3 or 4 day split would amount to 1 - 2 x a week.  Beyond simply lifting to get your bench #s up, I'd just add more dips (weighted if you can do 'em) and push ups.
IHeartBoost said:
Reupped on Quest Bars, life is good
laugh.gif
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I kinda miss Quest Bars.  Wish the natural bars didn't use sugar alcohols.
Last video, pause bench

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That is some serious power man.  Good stuff.  I'm gonna give that 4 plate bench a try by the end of the summer.  Should be doable, my personal best over the winter was 365x3.
 
AZwildcats said:
I've been off whey since March. I just drink some chocolate milk after a workout and have a meal. As soon as I get some money I'll grab some ON whey
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You don't need on whey.

Grab some gaspari aminolast all ya need......follow with a meal after.
 
BIGBOSS said:
I bought my from BB, $30 shipped for a box. Not the best deal but I don't think it gets better unless you have a connect :nerd:
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cnt believe u guys havent been doing this ive been getting boxes for 15-17 (depends on how the guy rings them up sometimes)

10$ off 20$ coupon at gnc

http://slickdeals.net/f/6708950-gnc-in-store-only-10-off-20-coupons-inside?page=7

go to lst page of thread and find link for may 2014 i use it abt 3 x a week gt abt 20 boxes of quest bars in the closet


cookies and cream and cookie dough are addicting
 
After our post workout carb source discussion yesterday I did a little more reading on the subject. What I gathered was that the neccessity (key word) of fast acting carbs is more or less a bodybuilding myth. There is no significant evidence I've been able to find that suggest you have to "spike your insulin" in order to increase protein sythesis.

Anyone have any other reliable info / articles on the subject? Agree or disagree?

Durden? I know you can offer some info.
 
BIGBOSS said:
I can see Dan is converting more people to his way of benching lol

Good **** though man, you should be closing in on Elite for 242s possibly?



Also a big HAHA to some of you dudes acting like your 2 days out from getting on stage and a few gummy bears will kill you. 
Click to expand...

An elite total would be nice!
Sneakerfan1 said:
I'd suggest doing a 5x5 with chest if you aren't already doing it.  How often do you lift a week?  I'd do it every other training day, skipping a day which on a 3 or 4 day split would amount to 1 - 2 x a week.  Beyond simply lifting to get your bench #s up, I'd just add more dips (weighted if you can do 'em) and push ups.


I kinda miss Quest Bars.  Wish the natural bars didn't use sugar alcohols.
That is some serious power man.  Good stuff.  I'm gonna give that 4 plate bench a try by the end of the summer.  Should be doable, my personal best over the winter was 365x3.
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You got it brah! I would work with triples and doubles in the couple of weeks before you max, thats what most people do before competition.
 
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Jking0821 said:
 
Went to do legs yesterday...just did shoulders.

2 racks....both were occupied when i got there....one dude squatted for 25 mins then deadlifted in front of the rack for another 20 or so.  The other rack was being used for squats and lunges...with a dude standing behind it literally just waiting with his belt on to squat after dude got done.  Neither rack was open the entire time i was there 
mean.gif


Going to just go late tonight and hit legs.  I had no time yesterday to sit around for 50 mins and wait to squat.  But when i go at night i am in no rush so i can just do cardio until i can take the rack for a good 30min squat routine.  
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Man, if you think that's bad....

My gym has ONE squat rack. I got there and there was a couple BENCHING there smh because of the safety rails.

The dude who had next was doing damn ab exercises there.

I effing hate the Y
 
amel223 said:
Why not just go to a better gym bro. Sounds like any gym would be better than where you go to. One rack?
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Its only a summer membership for where I'm living for the summer for an internship (Columbia, MD).

Rich *** area. The next cheapest place was like $80 a month smh. Thats how much I pay at school per semester for a state of the art facility.
 
There's a Powerhouse gym in the Arundel Mills area which is like $20/month if I remember correctly. Depending on where you are in Columbia, that's only a 10-15 min drive.

If you can do a longer drive, there's a few places in Glen Burnie. My personal gym is doing $10/month now with no sign up fees. Gold's Gym, but I don't use the one in the mall.
 
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An elite total would be nice!
You got it brah! I would work with triples and doubles in the couple of weeks before you max, thats what most people do before competition.
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How do you set up your deload weeks?
 
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BIGBOSS said:
How do you set up your deload weeks?
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I do a deload maybe every 6 weeks or so, i basically do more difficult movements that i suck at, which means ill lower to weight a lot to get the form down. Example, i suck at sumo, so i will use maybe 75% of the weight i do for conventional deads and focus on getting the form down. For squats i will do pause squats, etc. for bench i will do military presses. Sometimes i may do this for 2 weeks at a time. This also breaks the monotony of doing the same stuff over and over. I think after the meet my deload will consist of going beltless, i want to try it out.
 
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