I could have 18 inch gunz the way things are going but the thing is....my gran has 18 inch arms....it means fuck all untill you strike one up and you see whats really there for the inches

Thats me packed and got the house sorted out. had a few jobs needing doing that i neglected over the past few month. Feels good to be on top of things and organised in my own home again.

Just away to get a feeding then a few pics of me in my sponsors tshirt with my trophys

After that im going to crack open a bottle of red wine i think

Bodybuilding has ruined my life

In Cyprus, but have been up since 5.30am time here, 3.30am uk time. cant sleep anymore.

Had a protein abr, went out a walk then got back in time for the early bird brekkie. gonna go hassle Flo for some moening nookie then go for brekkie seconds

Turns out the Hotel has a decent looking wee gym so this will do me good since im in a state of rebound and have the appetite of something not quite right.

So looks like it will be a relaxing but prety active holiday. workouts, walks and lengths of the pool! Cool! I will offset this by eating far far too much though and getting through a lot of wine. Its all inclusive!!!

Rab wrote:I will offset this by eating far far too much though and getting through a lot of wine. Its all inclusive!!!

My idea of hell is an all inclusive hotel with a bunch of jocks! The hotel will be bankrupt by Friday!

Mine is one full of Scousers and Germans.

Im glad we went all inclusive as Cyprus is so fucking expensive when you have an appetite like mine

The wedding aint till Friday. Ill be lucky if i can get my man-skirt pulled round my fat gut by then

Trained some legs & delts this morning. The gym is shite but better than nothing. Leg press and some very light squats as there was no rack and i was sweating too much to do front squats. bar rolling off.

Bit of DC rest pause on cable side laterals for delts.

Having a wee break from the sun as my test levels and sex drive are through the roof so have been struggling with hard ons at the pool side today

Holiday over and on my way home. ate far too much but enjoyed myself and relaxed. feel very refreshed and so does FIona which is nice.

took 25mcg of t3 per day this week to counter the all inclusive dangers

trained every day a wee bit, besides today. nothing crazy heavy but not too shabby and got a pump and blood flowing. kept me going at the very least!

I have some plans in place and will be starting the run in to the brits in ernest now. although ive been training hard, my diet has left room for desire besides protein being super high. I work best on a structured plan so this is how im goign to play it. 18 weeks aint long

starting off as opf tomorrow on 500g carbs and 350g protein per day. 400g carbs non training days ( minus the pwo malto and turkish delight)

protein will be from
400g chicken
5 eggs
random dinner which i will sit down with for now like a normal person still = 50g protein
and the rest protein powder...giving about 50/50 real food/powder in protein

carbs from
oaty cereal thing i found
oats
sweet spuds
banana
rice cakes
malto/dextrose
turkish delight/jelly babbies
whatever i have for dinner - potatoes, rice, mash, pasta etc

will play it week by week and see where things go and when it looks like adding cardio and taking stuff away needs to start happening. judging by where i am right now and how i have been eating....12 wes out

If you can increased your wight by a few pounds and be in the same condition Classic, then you'll do very well indeed.

i took 25mcg t3 and it did cock all to keep any weight off me this week
san miguel and rioja do wonders for anyone wanting to gain weight.

Hey bitch, where you at?

julesm wrote:san miguel and rioja do wonders for anyone wanting to gain weight.

What ratio do you suggest?

start off at 10am (when bar opens) have a minimum of 3 pints before 1pm
1pm- leisurely lunch- start off with a bottle of san miguel, followed by at least 3 glasses of red
3pm-7.30pm either continue drinking san miguel or move to a more calorific sangria
8pm- onwards- a quick sharpener, again followed by a good 3-6 glasses of rioja
end the day off with an amaretto nightcap

before bed- take analgesic, effervescent b vitamin, an nsaid
repeat upon waking

*worth noting it is the proper spanish san miguel whereby it is 5.6% alcohol and not the 5.0 pish in the u.k.*
**more weight could be gained if there is another designated driver to hand**

Trained in my ANABOLIC PIRATE tshirt tonight sent by my sponsor Simon so no surprises there is anabolic blue PBS al over the workout

Upper Back & rear Delts

Seated Cable Row
60k x12
100k x10
140k x9

DB Rows
45k x8
50k x8
55k x8
60k x9

Pullups
WG - 2 sets of 10
V-Bar - 2 sets of 10
Shd Width - 1 set of 8

Stiff arm pulldowns
FST-7 at 50-60k

DB Rear Delts
14k x12
22k x8
25k x11

**********************

Went well tonight. Liking the new back workout an think its the right way forward. Crazy pump

Cable rows first because i feel them great on my lats. I need to be hitting lats with some new stuff...working hem better, rather than just moving big weight. This is part of the master plan of old school big back work

No use me continuing to row big weight and do pullups with +30-40k when this isnt producing the width i need.

I should be aware though that it has produced decent thickness and detail so keeping an mindful eye on that side of the coin

You should play with different tempos for Pull Ups so you're not adding silly weight to a belt. I'm a fan of the 3-3-3 tempo at the moment - 3 secs hold at top, 3 sec neg, 3 sec hang as you really engage Lats and Rear Delts over Biceps. Medium Grip Chins are great for width as well as thickness so it's not all about Wide Grip Pull Ups. Side To Side Pull Ups are also good for width. Lastly DB Pullins are a good option as well.

Aye defo mate. i was actually playing with tempo last night on the pullups although didnt bother detailing. I was doing roughly a 2 sec hold and 3 sec negatives with a 1-2 sec pause at ht ebottlm stretching it out on the vbars as thse are comfortable and good for a big stretch.

Im confident with the manipulations made im goign to get some sort of result, but not expecting miracles..just improvement as my width is an inherant bollocks point for me that is always gonna lag.

the fst-7 and stretching to finish i think will really help. Liking this right now

Nice looking workout there. I really like cable rows, can really squeeze the contraction nicely.

i think so too Roadz. I have often been far too of the mantra that things need to be free wights when i think the line should be do what is working, dont do what aint.

with the cable rows, i find pulling them in low hits the lats better and avoids the traps over powering

Yeah, agree with this. I find most things with cables work well due to the constant tension... I quite like upright rows with cables too.

Using rope is a good alternative for Seated Rows

Alex wrote:Using rope is a good alternative for Seated Rows

Know what i recont hats the very thing mate...im sitting here doing the movement and i recon that with the grip it will really bring the lats inparticular the lower end into play and further remove the overowering traps

Good shout. WIll experiment with this next back workout. Cheers

I've used it well in the past and one I've forgotten about until earlier. May well start using again once I change gyms as the current Seated Row is impossible to use.

Need to work on Mid/Upper Back thickness as I struggle a bit with width not being a problem. Also my Chest is quite prominent so it makes the mid/upper deficiency more obvious. Medium Grip Chins and T-Bar/Yates Row works well but trying to think of variations. Strangely I find Dips and DB Pullins help.

I reckon rack pulls take some beating for adding thickness.

Decent rope attachment will have bulbous ends which should keep everything in place.