Road to 260

[Plang]

11/9 diet
10 peices turkey bacon
1 cup oats
1.5 tbsp peanut butter
650 cals

9 oz ground sirloin
1 cup oats
1 tbsp pb
2 cups blueberries
1100 cals

12 oz turkey
2 cups jasmine rice
1 apple w sf cool whip
900 cals

10 peices turkey bacon
2 cups jasmine rice
1 apple
600 cals

Big 100 protein bar
380 cals

12 oz turkey
1 cup oats
1.5 tbsp pb
900 cals

4 oz turkey
10 peices turkey bacon
4 wrap breads
760 cals

2 apples
2 tbsp natty pb
400 cals

5710 cals



Btw......apparently waking my gf up at 1 am to help me give our cats a bath isn't a good idea.....I'm doubting my pwo massage tommorow.....ha ha

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[cenzo78]

are you doing any type of cardio during this bulk?

 

[Plang]

are you doing any type of cardio during this bulk?

I don't usually need cardio to stay lean...but I keep promising myself I will just so I can push harder on legs...i was a middle distance runner in high school so cardio is actually easy for me...I just never seem to make time for it unless dieting...but last time I was over 240 going up stairs had me winded...so I need to start eventually....


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[Presser]

sorry if i missed this but out of sheer curiosity, how old are you brutha?

 

[h8tr3d]

you look awesome bro. Muscles look nice and full, while still looking lean. Good job buddy

 

[Plang]

sorry if i missed this but out of sheer curiosity, how old are you brutha?

27...forgot to mention it...starting to feel old...ha ha


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[Plang]

you look awesome bro. Muscles look nice and full, while still looking lean. Good job buddy

Thanks man!


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[Plang]

10/10 back width/biceps (one of 2 this week)

Vince Taylor style one arm pulldowns using a hammer strength hi-row (BFTO 07 or 08)
115 x 20
115 x 20
115 x 20

Behind the neck wide grip pullups
Bw x 8
Bw x 8
Bw x 8
Bw x 8

Rope straight arm pulldown
50 x 20
70 x 10
90 x 10

Close grip pulldown
190 x 10
190 x 10
190 x 10

Wide Machine pulldown
140 x 10
140 x 10
140 x 10

Focusing on feeling the lower lars engage..I've never felt traditional pulldowns all that much...I have to use a very moderat weight to pull with the lats and not the scapula. For
Biceps I'm hitting them twice because i haven't really hit them
Hard in months as they grow easy but I've never been very strong with them. I keep my form very strict to take pressure off my bicep tendonitis in my left shoulder

DB hammer curls
35s x 12
40s x 8
50 x 6
50 x 6
50 x 6

Concentration hammer curls free hanging (arnold style)
20 x 10
25 x 8
30 x 8
30 x 8

Spider DB curl
20 x 8
20 x 8
20 x 8

I need to start doing biceps and triceps on their own day as my bicep strength faded fast

11/10 diet
6 peices of turkey bacon (ran out)
1 cup oats
1.5 tbsp natty pb
570 cals

10 oz ground sirloin
2 cups jasmine rice
Apple with 2 tbsp natty pb
1100 cals

10 oz ground sirloin
1 cup oats
1 wrap bread
1.5 tbsp natty pb
1100 cals

8oz chicken
12 oz potato
700 cals

Big 100 protein bar
440 cals

8oz turkey
1.5 cups blueberries w/ sf cool whip
700 cals

8oz turkey
1 cup blueberries w/ sf cool whip
7 wrap breads
1300 cals

6070 cals


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[h8tr3d]

well, looking through your journal,pics, and food entries, you've inspired (sp?) me to start getting :show:serious and start trying to keep up on my journal again. Thanks dude

 

[Ox 51]

well, looking through your journal,pics, and food entries, you've inspired (sp?) me to start getting :show:serious and start trying to keep up on my journal again. Thanks dude

Yeah, me too, especially the food log. I've seriously got to start getting more calories and I think a food journal would help.

Great log, Plang. Keep up the good work.

 

[Plang]

Thanks guys! Keeping a food log online helps keep me accountable for my eating...it's the one thing that holds me back sometimes as I naturally don't eat a lot...but it's made the biggest impact on my physique...too bad it took me 9 years of working out to really "get it"....food is quite an anabolic

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[Plang]

11/11 diet
50g casein
1 cup oats
1 tbsp pb
1 banana
850 cals

8 oz ground sirloin
4 turkey sausage links
1 wrap bread
3/4 cup rice
3 rice cakes
2 tbsp natty pb
1100 cals

12 oz turkey
2 cups rice
Light ranch
800 cals

Big 100 protein bar
2 cups fruit
640 cals

Train-2 scoops anarchy covalex
1 serving betamcourt recellerator
80 cals

2 protein bars
400 cals

30g casein
Pineapple w/ sf cool whip
3 baked cinnamon rolls w/o icing
1000 cals

4 oz turkey
12 slices turkey bacon
Pineapple w/sf cool whip
850 cals

5750 cals
(a little lower today...wisdom tooth moving around cut my appetite a bit short)

11/11 shoulders
Seated military BB (down to the clavicles and up to the top of my head ROM)
135 x 15
185 x 9
185 x 8
185 x 8 drop to 135 x 10

HS military (same ROM)
225 x 10
225 x 10
225 x 10
225 x 10

Reverse pec deck
160 x 15
160 x 15
160 x 15
160 x 15 drop to 100 x 15

Standing DB laterals (arms straight)
20 x 15
25 x 15
30 x 15
35 x 15 drop to 25 x 15 + 10 partials

Shrug machine superset w/ DB front raises
200 x 15 /20s x 10
200 x 15/25s x 10
200 x 15/25s x 10
200 x 15/20s x 10

I worked out with a client today so we kept a pretty fast pace...maybe 45 seconds to a minute tops rest...i've found my shoulders respond better to moderate weight but focusing more on feel and keeping the "pump" the entire workout...I really need some more front delts...as soon as i get my weight around the 240s I should be pressing 225 on military and this year get up to 275 for a few reps...i go pretty low on my military an shoulder presses for two reasons...my triceps want to take over on every press so it helps and go lower than a lot of people recomend actually spurred new growth earlier this year....and my nagging bicep tendon....it doesn't hurt now but if i lock on any press it flairs up.





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[Plang]

Just as a side note...I'm not as mentally challenged as my posts may make me out to be (grammtical and proper sentence structure).....I'm just too lazy to go back and correct it


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[cenzo78]

Just as a side note...I'm not as mentally challenged as my posts may make me out to be (grammtical and proper sentence structure).....I'm just too lazy to go back and correct it


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HAHA im following this log hard bro, and I understand everything dont sweat it

 

[Plang]

11/12

Weight 225
I'm up about 12 lbs...a good 5 of it's water from an OTC designer steroid...it's a combo of epistane and max lmg...definitely makes me hold water...but until I put a bit more fat on I don't mind the water...I like a few of the OTC designers (epistane, superdrol)...I'm going to run 40-50 of the epi and 100-125 of the max lmg...probably going to switch out with the bolasterone methyl ph by IBE in 2 more weeks. The only other orals I like are anadrol, anavar and halotestin(precontest)....
Back thickness
Hammer strength hi row
270 x 12
360 x 7
360 x 7
360 x 6 drop to 270 x 12

Hammer strength shrug machine row (hits lower traps, rhomboids and lats)
185 x 12
230 x 10
230 x 10
230 x 10 drop to 185 x 10 drop to 135 x 10

Seated cable row (feet on the floor, I feel these better)
105 x 10
105 x 10
105 x 10

Rack deadlift (2 inches below knees)
225 x 10
315 x 6
405 x 6
495 x 3

Biceps (workout 2 this week)
DB curls (full supination)
50s x 6
50s x 6
50s x 6
50s x 6

Plate loaded Machine preacher curl
70 x 10
95 x 10
95 x 10
95 x 10 drop to 70 x 10 drop 45 x 10

Diet
50g casein
1 cup oats
1.5 tbsp pb
Protein bar
Fruit
1100 cals

12 oz turkey
2 cups rice
4 wrap breads
1150 cals

8 oz turkey
4 wrap breads
1 tbsp pb
800 cals

Train
Anarchy 2 scoops
Betamcourt recellerator
80 cals

30g casein
2 wrap breads
4 no icing homemade cinnamon rolls
920 cals


12 peices turkey bacon
8oz turkey
2 cups blueberies w/sf cool whip
4 wrap breads
1400

5480 cals


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[Plang]

Double post

 

[cenzo78]

Hows your bp plang? Thats a shitload of turkey bacon, my gf has some in the freezer and it says its 330mg sodium per serving and i highly doubt 12 pieces is a serving lol. Whats the otc designer steroid if you dont mind me asking? There used to be another member who swore by these DS's a few months back

 

[Plang]

BP is pretty good....I actually rinse the turkey bacon in a Colander halfway through cooking and cut the sodium at least in half...plus I get the low sodium kind that has 80mgs a slice

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[Ningy]

Thanks for keeping up such a great logs, it gets me wanting to get off my fat ass and get back in shape. Can't wait... Just a couple of more weeks, and it's cardio time, for me.

 

[h8tr3d]

Plang, how are you figuring the amount of cals in your meats?