[Kirk]

damnn back when i got my license we could get the permit at 15 and a half, then 6 months later if you did the mandatory 3 hours of behind the wheel with instructor, and 50 hours of behind the wheel personal logs with parents or someone over the age of 21 then you could get your license at 16.

[KM]

Well I've had a crazy day don't ya think?

Just a quick up date: I'm 133 lbs! KM has broken the plateau.

Everything was on track today- meal, training & Posing.

Meal plan for today.
Macros: Around the same macros as yesterday. Fat was on the low side though, not sure how I calculated that. Rechecked it and it was right.

Meal 1: 4 Eggs, 2 slices whole Wheat, 20g Whey
Meal 2: 32g Protein Bar, 1 banana, 3 berries.
Meal 3: 7 slices of Roast Beef, 4 slices whole wheat, apple.
--Train--
Meal 4: 7-8 oz Chicken breast, 2 cups of Potatoes, .5 cup of brown rice.
Meal 5: 2 Tablespoons of Peanut Butter, 2 slices of whole wheat, 1 cup of Milk.
Meal 6: 20g Whey, 1 Yogurt, Cottage Cheese.

Eating was fine today, i Think I gained a pound after meal 4.

Training today: Heavy Shoulders/Arms
Shoulder Press: 3x8,6,3- 40, 55, 65
Military Press: 4x8,6,6,4- 110. 115, 135, 140
Arnold Press: 3x8,6,3- 25, 30, 40
Preacher Curls: 3x10,8,6- 40, 50, 57.5
Cable One Hand Curls: 3x10,8,10- 50, 60, 55
Hammer Curls: 3x10,8,8- 20, 25, 30
Close Grip Bench Press: 3x10,8,6- 115, 125, 135
Dips: 3x8-12
Skull Crushers: 3x10,8,8- 75, 80, 82.5
Rope Pulls: 3x10,8,7- 40, 50, 55

Alright workout, I think I somewhat over did it.

Posing Training
Pose 1: Front Relaxed: 1 minute 32 seconds.
Pose 2: Front Lat Spread: 48 seconds.
Pose 3: Front Double Bi: 57 seconds.
Pose 3: Side Tricep: 1 minute 18 seconds.
Pose 4: Side Relaxed: 1 minute 35 seconds.
Pose 5: Rear Lat Spread: 51 seconds.
Pose 6: Back Relaxed: 1 minute 29 seconds.
Pose 7: Back Double Bi: 1 minute.
Pose 8: Most Muscular: 44 seconds.

Time has changed on about 3/4 of it. It's getting easier. Definitely not easy, but easier. Not shaking as much at the end either.

QUESTION: ROUTINE SWITCH

I'm thinking of doing something like this- Now I need to know if what I say is good for a bulk phase pre competition.

Split remains the same, but I'm going to focus on the core Lifts. So an example of how it will be set up in my Training Log here and the one I take to the gym:

E.g. Shoulders/Arms

Shoulders-

Core Lifts: (Maybe add Power Cleans?)
Military Press: 4x10,8,8,6
Arnold Press: 4x10,8,8,6

Supplementary Lifts:
Lateral Raises: 3x10,8,8
Upright Rows: 3x10,8,6

Arms (Biceps)-

Core Lifts:
Straight Barbell Curls: 4x10,8,8,6
Alt. Dumbbell Curls: 3x10,8,6

Supplementary Lifts:
Concentration Curls: 3x10,8,8

etc.......

SORRY FOR THE LONG LOG TODAY lol. Please read it and give me any critique you feel is neessary.

Thanks a lot guys, really.



Kevin

[Kirk]

def dont apologize about the long log, its no big deal bro at all. MEALS LOOK PHENOMINAL!!!!! im stoked you're incorporating everything necessary and it looks so great, props on that bro!

i actually would keep it at military press and arnold press because they're good for now, maybe toss in power cleans after a month or so to switch it up, shoulder exercise looks great man as well. i would critique but everything looks great.

although concentration curls on a 10, 8, 8? split. why not dropping more weight on and going down to 6?

[KM]

Thanks bro! I really am trying with my meals. Trying to hit my macros as well as eat everything necessary. I wanted a 7th meal but I wasn't in the mood tonight ya know.

Good point on the concentration curls. I try to produce as much hypertrophy as possible by upping the weight each set. So, yeah, good tip for the Concentrations. I switched a lot up in my routine today. Felt my body needed the switch.

Oh,and yesterday- I did Cables crossovers? Such a shock to my body that I'm sore again . Posing was rough today, but managed to increase time. Important for me, every second is important.

[Kirk]

Originally Posted by KM

Thanks bro! I really am trying with my meals. Trying to hit my macros as well as eat everything necessary. I wanted a 7th meal but I wasn't in the mood tonight ya know.

Good point on the concentration curls. I try to produce as much hypertrophy as possible by upping the weight each set. So, yeah, good tip for the Concentrations. I switched a lot up in my routine today. Felt my body needed the switch.

Oh,and yesterday- I did Cables crossovers? Such a shock to my body that I'm sore again . Posing was rough today, but managed to increase time. Important for me, every second is important.

yea switching from traditional db flyes to cable crossovers shock the hell outta me! i feel the stretch alot more on the cables which is great every once in awhile to give the pec a more "fuller" "rounder" look.

[KM]

Originally Posted by Kirk

yea switching from traditional db flyes to cable crossovers shock the hell outta me! i feel the stretch alot more on the cables which is great every once in awhile to give the pec a more "fuller" "rounder" look.

Yeah, I think Cables widen my chest also. I also did cable curls today which I think is going to kill tomorrow also!

[Kirk]

Originally Posted by KM

Yeah, I think Cables widen my chest also. I also did cable curls today which I think is going to kill tomorrow also!

ill be tossing up a back/bi workout tomorrow. stoked man, ate real well today, got a deep tissue massage from my friend here (shes a massage therapist), and i know when i wake tomorrow im going to be ready to punish some weights. lets do work bro!

[KM]

Originally Posted by Kirk

ill be tossing up a back/bi workout tomorrow. stoked man, ate real well today, got a deep tissue massage from my friend here (shes a massage therapist), and i know when i wake tomorrow im going to be ready to punish some weights. lets do work bro!

Hell yeah! That's what's up. You know I'll be sure to check out, as always. Look forward to see your meal plan too! I learn something every meal you post, it adds to my selection.

I'm heading to sleep now, got my first midterm tomorrow! Ugh. Good luck tomorrow, go get those weights!

[KM]

Man this log is expanding, LOL! It's just ganna keep getting bigger and bigger until goals are reached.