Bigger, better, leaner - 2023 onward, postcontest

[svenrpb]

What is your split now?

Last 3 training days you posted have been legs haha

 

[danieltx]

Can you explain the rounded back hyperextensions? Never heard of that.

 

[aHarness]

Can you explain the rounded back hyperextensions? Never heard of that.

I’m obviously no @TheOtherOne55, but when I round my back it takes my erectors out more allowing me to make it more glute focused

 

[TheOtherOne55]

I’m obviously no @TheOtherOne55, but when I round my back it takes my erectors out more allowing me to make it more glute focused

Exactly this @danieltx
Picked it up from Cris Edmonds

 

[TheOtherOne55]

What is your split now?

Last 3 training days you posted have been legs haha

lol I know I’ve been bad at keeping it fullly updated. It’s still that 14 days split.
One week is back twice, the next week is legs twice, repeat. And because u mentioned this…

CHEST/SHOULDERS
Machine flies - 4x12
Chest press machine - RP set
Cable press - 4x10
SS
Wide dips - 4x10
Cable rear delts - 4x20
Cable cuff side raises - 4x12
Bent over rear delt swings - 3x15
DB side raises - 3x12
Db front raises - 2x15

Very limited equipment for this workout so I added a bit more volume and had to slow some stuff down as machines were maxed out. Good pump tho. Meals have basically been 2 shakes with cereal, 2 chicken rice meals, ground beef and rice and then one dinner with my team where I usually get a lean cut of meat and potatoes. Almonds or olive oil as my fats. International shit is hard but honestly…there is no excuse to miss meals or get off plan when traveling in the us. Sooo easy to stay on track it’s crazy.

 

[TheOtherOne55]

BACK
Straight arm pulldown - 3x15
CG pulldown - RP set
Hammer DY row - 3x10
Seated cable high rows - 3x12
Dante rows - RP set
Wide grip pulldown - 3x15

What a shit show this morning lol Woke up at 4am, started walking to the gym to get there at 5am. They tell me that although the gym is 24hrs, its CASH ONLY before 7am and im not carrying my debit to take out money. Walk 20 mins back to hotel...check hotel gym out and its trash. Immediately catch cab to other side of Belgrade to another 24hr gym. Work out for an hour, good equipment, good pump. KNOW that im getting picked up from Hotel at 8am to drive right to set....there are 0 cabs in this area of town and its 730 am...im stressing. Walk 10 mins and finally flag down a random cab. Get to hotel at 750, shower as fast as humanly possible and down into the car at 8. Bring my rice cooker to set and start cooking lol

This is what im doing now. On a giant set, built in a warehouse, in the middle of no where.
Eating and making sure this shit goes smooth. Btw, thats a cowboy dancing on a coffee table in a living room.

 

[TheOtherOne55]

CHEST
Decline Hammer - top set back off
Incline Hammer - Triple drop set
Chest press machine - 3x10
Fly machine - 3x15
SS
Wide dips - 3x15
Cuffed cable side raise - 4x12
SA rear delt cable - 4x20
Side raise machine - RP set
DB rear delt swings - 3x20



LEGS
Seated leg curls - 3x12
Leg extensions - 3x15
Adductor machine - Triple drop set
Banded leg press - feeders set up to 10pl x 15, 2 sets here
Angled hacks - 4x15
lying leg curls - RP set
Abductor machine - RP set
Walking lunges - 2xbw


Back into the swing of things at home now. Had to get my bearings after all that travel and had to get a checkin with Justin.
Those going back home days are truly thew worst. I got up Belgrade time at 4am, fly basically 18hrs to LA, arrive at 5pm and then stay awake another 5 or so hours. Im basically up for 30ish hours. KNowing that i would be up for so long i basically ate SOMETHING every 2 hrs. On the flights its usually an off day so a shake and almonds every 2 hrs works but man...no matter what, the following day im 10lbs down. All glycogen and water though. Takes me about 3 days of high eating to fill up again. Going to be daround 325ish, wake up 320ish and its starting to hold and settle. Main change for me is adding in some NPP as i was done with EQ. So now its Sustanon/NPP/Mast + GH.

 

[grammo13]

Does Justin handle your training at all or just tell you to train hard

 

[TheOtherOne55]

Does Justin handle your training at all or just tell you to train hard

Sorry for the delay on this dude.
Been crazy busy with work and just getting my own shit in.

Justin juuust handles my nutrition. As strange as it sounds, Justin's views on training is kinda of a, "it allll kinda works, so just choose something and go hard." So i chat with him about my split and what im attempting to bring up, but he just gives me the thumbs up and lets me go to work.

 

[TheOtherOne55]

Sorry for the delay on this shit guys. BUSSSSY lately.

weekly weight average is 321. Usually go to bed around 325, wake up at 320 like clockwork.
Just got bloodwork done and everything ok. Im a lazy ass and never take any time between hard session and bloodwork.
So i hit a hard and heavy leg day, and gave blood the next day. Kidney values regular, Liver slightly raised, normal RBC and all that.
My HDL is low no matter what. It was a 17. And my LDL was 85. The ONLY thing that was a lil off for me was my A1c. With me eating this much food, this amount of carbs and on GH, i knew i need to keep it around 5-5.7 and it was a 5.6.
Just means ive been a lil lazy with my berberine dosage and need to make sure im taking that.
Alll the rest was completely normal.

Had an Arm Day yesterday but thats nothing exciting so ill spare you the exercises and sets/reps.
Have to go shoot a commercial (luckily here in LA) on Wednesday and then im in Vegas the folliowing weekend.
Gonna sneak out to get some lifts at some good gyms out there. The Vegas BBing gym scene is great. Leaps and bounds better than what LA has to offer. Ill update this tomorrow with my Back Day and keep this going.

 

[JJT]

@TheOtherOne55 hey mate curious if you ever noticed a difference between carb cycling methods?

Training day/rest day diet vs low/med/high in the off season?

 

[TheOtherOne55]

@TheOtherOne55 hey mate curious if you ever noticed a difference between carb cycling methods?

Training day/rest day diet vs low/med/high in the off season?

Honestly, no not really lol.

The first coach i worked with was Andrew Berry who had it structured as a training/non-training day setup. Very John Meadows as he and Cris Edmonds were his main protege guys. So i have experience running that setup. But i had also tried Justin and Shelby's macronutrient guidebook back in the day and liked that approach too.
And again to be honest, it doesnt feeeel that different. I know Justin's overall approach seems more fit for dieting as he uses the high days as a super compensation day. So at least to me, it makes the most logical sense during a diet period when you are suuuper depleted and overfill yourself to get through the week. Offseason, i sure there are almost no difference whatsoever. John Jewett made a video a couple months back on it. Not directed at justin in general but just somewhat poking holes in the carb cycling approach and if it mattered really at all. To me, i think it helps me stay longer and i loved the high days on my weaker bodyparts.

 

[JJT]

Honestly, no not really lol.

The first coach i worked with was Andrew Berry who had it structured as a training/non-training day setup. Very John Meadows as he and Cris Edmonds were his main protege guys. So i have experience running that setup. But i had also tried Justin and Shelby's macronutrient guidebook back in the day and liked that approach too.
And again to be honest, it doesnt feeeel that different. I know Justin's overall approach seems more fit for dieting as he uses the high days as a super compensation day. So at least to me, it makes the most logical sense during a diet period when you are suuuper depleted and overfill yourself to get through the week. Offseason, i sure there are almost no difference whatsoever. John Jewett made a video a couple months back on it. Not directed at justin in general but just somewhat poking holes in the carb cycling approach and if it mattered really at all. To me, i think it helps me stay longer and i loved the high days on my weaker bodyparts.

Did you mean to stay leaner longer in the offseason?

 

[TheOtherOne55]

Did you mean to stay leaner longer in the offseason?

Not necessarily. Honestly, im eating like im TRYING to get fat but my body cant lol
We just treated this offseason like anyyy other offseason, keep pushing until its time to stop pushing.
But i just didnt get fat. I eat 85% clean clean, do my cardio, lift fucking hard, etc. Just havent put on the BF like i have before.
And that happens with time tho. The first time u get to 280+ looks waaaay different than the 3rd or 4th time. Shit just gets tighter and less watery looking. So my 300 my extra tight and looked great and we kept moving upward.

btw in regards to my bloodwork, which i was happy about, Justin said it was some of the best bloodwork he's seen for someone over 300lbs. I had kinda been concerned about the A1c and he didnt seem to mind. Said that being this heavy and eating this amount of food will always throw the A1c around a little and it will correct itself when we get shredded.

 

[juiceball44]

Exactly why i do it man. I cannnoottt train with a meal in my stomach as much as im eating right now. Plus, if i do train during a diff part of the day, i give myself a 2 hour window post meal to digest which in turn pushes my meals later in the day. That meals im going to be at like 11pm just so i dont feel like shit.

I also train with intraworkout carbs so its not like im fulllly fasted. Usually have like 25-50g of carbs plus 10-30g of EAAs.

I need to start doing this for the same reason. I was curious if Justin had anything to say about training before any meals as I’ve heard he say a few times he likes his guys to have a few meals in them for optimal training. Maybe your results have changed his mind on this

 

[TheOtherOne55]

I need to start doing this for the same reason. I was curious if Justin had anything to say about training before any meals as I’ve heard he say a few times he likes his guys to have a few meals in them for optimal training. Maybe your results have changed his mind on this

I actually havent chatted with him about it.
But even from MY perspective, i would agree that maybe a meal or two is probably OPTIMAL. But just with my schedule being a dad with a full-time job, morning is basically the only time. If Justin wasnt a fan of intraWO nutrition, i probably would get up even earlllllier than i normally do to get a 1st meal in though. Right now its 4am wakeup, 5am IN THE GYM drinking my intraWO shake.

 

[danieltx]

I know what it's like traveling in the 290s so I really feel for you traveling so regularly at 320 - even more respect for going international with it!

If Justin wasnt a fan of intraWO nutrition, i probably would get up even earlllllier than i normally do to get a 1st meal in though. Right now its 4am wakeup, 5am IN THE GYM drinking my intraWO shake.

When they pay you the big bucks you get it in where you fit it in!

 

[TheOtherOne55]

CHEST/SHOULDERS 3am in the morning
Fly machine - 4x12
Hammer strength press - top set back off
Incline hammer press - RP set
Cable flies really bent over leaning in - 4x15
Cable rear delts - 4x20
Cuffed cable side raises - 3x15
DB side raises - 4x10
Bent over rear delt swings - 3x15-20

Quick session early as fuck. I actually took a PTO day off work to actually BE in a commercial yesterday.
Buddy of mine is a producer and said they needed a big dude for 2 spots they were filming in the desert. Long but fun day.
They cut me a real small tank top and had me lift fake weights and lounge in a pool lol I was the big guy, they had one "athlete" looking guy who was cool. He had shot the latest Nike training stuff, men's adidas spot and had done all the QB stunt double stuff for Madden. He is actually gettin ready for a job where he needs to be diiiced so he and i just chatted the whole day. He's working with a coach and i told him id meet him down in Venice for some training sessions. He played LB at Cal and then a couple years in the pros and now just takes acting/model work at like 6'3 220-265 depending on the role. That would be a pretty sweet gig huh?

In terms of offseason update, nothing much lol 320ish in the morning. Sust/NPP/Mast right now with GH. Still have cardio and steps in. All good stuff.

And before you guys think to yourself, "eh, well thats probably bullshit man," Justin gave me probably my best BBing compliment ever LOL And im NEVER one to toot my own horn...i feel like im very real in my perception of what kind of BBer i am. Im not pretty. I'm not flowing or pro level. Im just fucking big. I dont have "it." I just have the genetic ability to eat lots of food, take drugs and still be healthy, and train hard. That's itttt. But his last comment on my check in was, "you're probably one of the top 50 largest (muscular) humans on earth right now...that's pretty f'n cool when you think about it huh?" My first thought was, "well maybe not 50....but top 100 maybe?" lol Either way, knowing ill never be a pro, i've always kinda thought, "i just wanna be one of the best in the world...just in that 0.001% group. It may not be competitive bodybuilders and it may just be fucking huge guys, but thats still cool." Again, i have no problem being a Jordan Peters-ish person. Fuckin crazy looking but not the pretty stage BBer. Anyways, i hate talking about getting a compliment, makes me feel like a douchebag hah

 

[Hyperemia]

That's a hell of a compliment to get from someone like Justin. You earned it and you don't come off as a d-bag at all. What kind've commercial was it, are you able to say? It'd be cool if you could link it when it airs.

 

[Brock456]

That’s pretty cool work and that’s a sick compliment from Justin!