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ASF Throwdown Challenge: theCaptn'

Get Shredded!
Fuck I have DOMs like a noob.

With a focus on form yesterday, I didn't think I hit failure enough to warrant this level of soreness.

Stretching and foam roller are in order.


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Cardio and low carbs.

10 min warm up tready
20 min hiit x-trainer
5 min warm down tready

15 min stretching.

Surprised at my fitness level, made it to 16 min with the intervals - appears my lengthy weights sessions has maintained a decent degree of fitness.

This will make the next 6 weeks piss easy!


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Yesterday a good push pull. DB only for chest, keeping it light and high volume for back.

20min hiit was a little painful.

Dropped cals 20%, mainly carbs.


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All this talk of "percentages" and "dropping carbs". It's making me feel self conscious...
 
Captn you should consider throwing in some gw501515 it helps so much with endurance

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Grilledcheves08 said:
All this talk of "percentages" and "dropping carbs". It's making me feel self conscious...
Click to expand...

My waist has thickened a little too much :(

big_rich said:
Captn you should consider throwing in some gw501515 it helps so much with endurance

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Click to expand...

No peptides in Aus land bro
 
Right a bit of a hybrid day. Some shoulders / delts / tris / with some bi's thrown in, then volume pecs and tris.

Tied off with 20 min more hiit cardio - tough gig after the weights session but got through it.

The drop in cals has been a struggle but that's the game.

Delts - Tris THU

Arnold Press 12-10-8-8-8-6

Overhead BB Press 8-8-8-6
Ss/ DB lat raise 8-8-8-8

Narrow bench 12-10-10-8
Ss/ Preacher 10-10-10-10

Skulls 12-12-12-12
Ss/ BB curls 10-10-10-10

Cable flys 4 x 25

Cables tris 5 x 20 x 2
Bar overhand
Bar underhand
Rope wide
Rope narrow
Rope overhead




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Cardio 40min, some stretching and low carb day.

Fucking awful day.


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A different Saturday for legs.

Cardio and lower cals and carbs during the week seemed to drop my strength right back with front squats.

But hit some surprisingly good numbers with deads, which I haven't trained in over three weeks.

Missed a couple of exercises, but hit the predator sled fully loaded until failure.

Again my fitness has remained surprisingly high with all the volume work over the last couple of months.

Quads - Hams SAT

5min stepper warm up

Front Squats 14-10-8-8-8-8

DeaDs 12-10-8-8-6-3

Leg Press 10-8-8-8-6
ss/. SLDLs 10-10-10-10-8

15min Predator sled
10 min X-trainer Hiit
10 min tready LISS


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IML Gear Cream!
I'm sorry Capt
I'm lost in some workouts
Some I understand
But tonight
I guess it's me
Let's see that plump
 
Making a comeback with delt training. Should be back to full strength in a couple of weeks.

Delts - Arms Sun

Warm up - tready 10min

Superman press 10-10-10

Arnold Press 12-10-8-8-8-6

Overhead BB Press 8-8-8-6
Ss/ DB lat raise 10-10-10-10

Narrow bench 12-10-10-10-8
Ss/ DB curl 10-10-10-10-10

Skulls 12-12-10-8
Ss/ BB curls 10-10-10-10

Cable ropes 20-20-16
ss/. Cable curls 10-10-10

Quad Ext 20-20-20
ts/. Ham curl 20-20-20
ts/. BB calf raises 20-16-12

Stair master 5min
Tready 10min



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Got a week of intense work seminars and reviews.

I'm going to take the week off the gym, get my shoulder right, loosen up a few other niggles etc. should do me some good body needs some rest.

Will keep carbs ultra low.


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What happened to your shoulder?
 
heavyiron said:
What happened to your shoulder?
Click to expand...

Pulled a right side trap, the side I sleep on. Hasn't recovered as quickly as expected. Rotator is playing up a little too.

HughJassol said:
take a week off from gym during a competition? wtf?
Click to expand...

Yep, it will total 5 days. Will do the old rig some good. Then I'll hit some tren and take the trophy


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Feel refreshed after the week off the gym.

Still a little stiff in the shoulder but all my other aches have gone.

Kept my diet clean and tight each day. Protein Veg and some nuts. One giant cappuccino a day was the only treat.

The good news after shredding the water is I'm still around 13-14% at 227lb.

The next few weeks will focus on diet, more cardio, keeping my shoulders healthy.

Keep on test only. I've got one vial of cut blend I may crank open towards the end.

Whatever the comp results im happy with my results this year.


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Good stuff Captn..glad you making a proper recovery and getting back to business!
 
Any recent nudes?
 
I've gotten hell lazy with my logging. Diet, training and cardio is going well though.

Fuck it, I'm going to crack that vial of cut blend and see where it takes me.


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theCaptn' said:
I've gotten hell lazy with my logging. Diet, training and cardio is going well though.

Fuck it, I'm going to crack that vial of cut blend and see where it takes me.


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Click to expand...

Bet you won't do it


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Dannie said:
What's the state update ?

Did you manage to stimulate those Tris enough to grooooow ?
Click to expand...

I'm putting a lot more focus into them. Give them a year and see where they're at.


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theCaptn' said:
I'm putting a lot more focus into them. Give them a year and see where they're at.


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Click to expand...
Might do a course of spot injections when focusing on them. Prop is always good for spot injecting a lagging muscle group.
 
Cracked my vial of cut blend. It's a suspect local source: 70mg tren ace, 70mg mast p, 50mg test p.

I've got a small amount of bold cyp, npp and ment so I'll add those to my EOD inj.

This week EOD

1ml cut mix
0.5ml bold cyp


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What's cut mix Capt?
U know a secret u got
Especially the cheeks
 
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