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Road to freak or bust

Bigjape34

Bigjape34

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SB Labs
What’s up everyone decided to start the log for a multitude of reasons it’ll include diet, workouts, everyday life stuff, any supplements etc. little back story a while ago I worked with monte in a contest for gorilla transformation contest and get pretty damn lean and amazing shape thanks to him.Continued working with monte and started working with Bleu after. Got up to about 260 and kept amazing shape but than had a kid, started a nasty divorce, had some legal trouble, ended up getting hurt pretty bad and it all fell apart and just took a back seat that was unfortunately necessary. Fast forward to seeing the mirror and saying holy fuck I don’t care what the situation is this isn’t me and I’m not happy so decided to take it into my own hands. I dieted myself for a while as well as workouts and got down to about 237 at beginning of may. Started working with meetketchup in mid June and have made some great progress with him and will Continue to do so. I’ll post some older pics from when I got super lean and in shape with monte. A couple from when I was with Bleu. A couple from when I was dieting by myself etc and than where I am as of this past weeks check ins and going forward. I love interactions I put questions with everyone here as well as anyone I might be able to help Or inspire along the way. I’ve seen a lotta guys asking questions about coming back from injuries and I think it would be good to show them what can still be done by someone who had similar or worse ones. Let’s rock it guys . The completely out of shape pics are from I think may of I’m correct.
The pics of me outside or from when I was off season with Bleu sitting between 250-260. The other set is last set of check ins with coach with an average weight of 200.4. I’ll get the other pics of when I got pretty damn lean with monte later. I’ll also post up current diet training and everything else later today. Hope you guys enjoy and are along for the ride
 

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SB Labs
So as for the workout split it’s as follows

Legs A
Push
Pull
Legs B
Upper
Rest day w/ cardio
Rest day w/ cardio

Cardio consists of push day, pull day and upper are 35 minutes LISS on the treadmill 10 incline 3.7-3.9 speed

The 2 rest day cardio’s are 40 minutes same speed and incline

Training day meals are as follows

Pre workout shake 1 scoop of all max whey (strawberry) it’s an isolate mix I use cause I feel it keeps me a little fuller than regular isolate and I got it for a steal haha

Meal 1: (post workout)
75g dyno bites
100g frozen strawberries
16g PB
2 scoops animal whey ( cinnamon bun)
Mixed with water into a shake

Meal 2:
6oz chicken breast
50g broccoli
60g Jasmine rice
35 g pineapple
Little Gary Hughes chili sauce

Meal 3:
6.5oz swai fillet
50g. Broccoli
35g pineapple
60g jasmine rice
30g avocado
Little ghughes orange ginger

Meal 4:
35g COR (dry)
6oz chicken breast

Meal 5:
6.5 oz swai
30g avocado
60g jasmine rice
35g pineapple
50g broccoli
Little Gary Hughes orange ginger

250 P / 195 C / 50 F

Non training days take our pre workout shake. Drop pineapple to 30g , and rice to 50g and COR to 25g

250 P / 155 C / 50 F

I’m hungry but not unbearable I have some reta coming I’d need be which would be implemented at a very lose dose.

Current protocol is just

250mg test cyp per week EOD (SB labs)

5iu GH a night pre bed (not a board sponsor)

Other supps:
Multi-Vitamin
• Vit D 10,000iu
• CoQ10 200mg
• Creatine 5g
• Fish Oil 4g/Day (Split AM/PM)
• BPC 157 as needed split into 2-3 does a day 750mcg

I take a pre workout prior to exercise as well that varies. I switch this up with proteins depending on the deals I get etc. I’ll leave reviews on these as well for anyone curious as I budget shop for them haha

Today’s workout was a push with some intensifiers that I’ll post later. Along with cardio and an update for the day as well
 
Look great and doing it without going crazy on gear, it just shows the other guys you don't need a crazy amount to get where you're at, just consistency and dedication, good on you man

Sent from my SM-S911U using Tapatalk
 
Riff54 said:
Look great and doing it without going crazy on gear, it just shows the other guys you don't need a crazy amount to get where you're at, just consistency and dedication, good on you man

Sent from my SM-S911U using Tapatalk
Click to expand...
My bad I didn't see the EOD on the 250 part, but still, you look great

Sent from my SM-S911U using Tapatalk
 
I’ll give today’s recap now Cause I plan on getting to bed early tonight haha.

To start this off for the exercises I’ve been consistently gaining strength while lowering food which I’m happy with. this week I think partly because of the intensifier’s but also leveling out a little there will be some weight increases but some in just reps which I am still happy with cause progress is progress especially while maintaining form and tempo.

Push day was as follows

DB side laterals intensifier set ( did this with 40lb DBS)

30% incl. BB bench

1.) 295 x 11 (up 5lbs from last week)

2.) same for 10

3.) same for a hard 9 rep range was 10 so I know I’ll get it next week

BB flat bench

1.) 285x12

2.) 285 x 11 ( +1 last week)

3.) 285 x 10

Seated OH BB press

1.) 225 x 12 (up 1)

2.) 225 x 11 (up 1)

15%incline DB flys intensifier set done with 70’s

Wide grip standing BB rows

1.) 145 x hard 12 11 was solid (up 5lbs )

2.) 145 x 11

Incline bench French press

1.) 100lbs x 13

2.) 105x 11

3,) 105 x 10

Seated OH DB tricep extension

33x 15

40x 10

40x10

Good workout for sure and followed by the 35min cardio. Intensifiers were brutal

Today but felt amazing at the same time. And I’ll end up drinking between 1.75-2 gallons of water today.

Overall today in general let me buddy whose a tattoo apprentice give me some ink. Bought my daughter gear for her first year of softball and took the pup on a nice walk since the weathers so nice. Rest of the night of my last meal. And than watching that new alien series than bed. Tomorrows a pull day and I can tell it’s gunna be a damn good one
 
Mornin ya filthy animals!

Today’s a great day so far and I was right about the pull day. Before I get into that got a solid 8 hours of sleep last night woke up feeling refreshed. Took the pup on a nice little walk this morning helped loosen up. I’m pretty OCD so I prep everything from clothes supps etc. the night before. So I woke up drank my 1 scoop all lax strawberry shake. Took my vitamins and than walked the dog. Came back took the pre workout which I’m using the ryse cherry ring pop loaded pre wal mart had it marked wrong so I got it for like $18 !!!! A steal and I mix my 5g creatine with that. About 15 minutes later I started my stretching turned on the music and than got the pill day moving.

DB pullovers
85lbs (up 15lbs) 14
85 x 13
85x 12

Med grip pull ups body weight
13
13 (up 1 rep)
10 (up 2 reps)

Bent over single arm DB rows (got some new DB handles that give me the ability to ass more weight since I was over rep range with what I had)
105lbs ( up 35) x 14
110 x 12
110 x 10

30% incline chest supported DB row (pronated grip wide elbows)
80lb DB (up 10) x 13
80’s x 12
80’s x 10

30% incline chest supported DB row (neutral grip elbows close)
80’s (up 10lbs) x 15
90’s x 12

Bent over DB rear delt
(
 
Mornin ya filthy animals!

Today’s a great day so far and I was right about the pull day. Before I get into that got a solid 8 hours of sleep last night woke up feeling refreshed. Took the pup on a nice little walk this morning helped loosen up. I’m pretty OCD so I prep everything from clothes supps etc. the night before. So I woke up drank my 1 scoop all lax strawberry shake. Took my vitamins and than walked the dog. Came back took the pre workout which I’m using the ryse cherry ring pop loaded pre wal mart had it marked wrong so I got it for like $18 !!!! A steal and I mix my 5g creatine with that. About 15 minutes later I started my stretching turned on the music and than got the pill day moving.

DB pullovers
85lbs (up 15lbs) 14
85 x 13
85x 12

Med grip pull ups body weight
13
13 (up 1 rep)
10 (up 2 reps)

Bent over single arm DB rows (got some new DB handles that give me the ability to ass more weight since I was over rep range with what I had)
105lbs ( up 35) x 14
110 x 12
110 x 10

30% incline chest supported DB row (pronated grip wide elbows)
80lb DB (up 10) x 13
80’s x 12
80’s x 10

30% incline chest supported DB row (neutral grip elbows close)
80’s (up 10lbs) x 15
90’s x 12

Bent over DB rear delt
50’s x 15
60 x 12
60x 10

Incline DB curls
50’s( up 10lbs) x 12
50’s x 10
50’s x 10

Standing BB curls Ez bar
100 x 14 (up 2 reps)
105 x 11

Followed by 35 mins cardio with a 1 minute warm up and cool down at 3.9 speed 10 incline.

Workout felt great and it was nice to be able to add some weight and make some progress. Pump was good but felt a little flat. Probably drank 2 bottles of water during the workout and listened to some think big bodybuilding podcast featuring kuba during cardio it was a good episode for sure lot of data driven analytics etc. today I have my daughter all day into tomorrow as well so I’ll get some more steps in and also be able to relax a little might go see a movie, we will see what the day brings. I’ll give ya guys another evening update later. Hope you all kill this damn day!
 
SB Labs
Meetketchup said:
Kuba is a great resource for lifting and a bunch of other stuff. Guy is one of the most dedicated dudes I’ve ever seen and is intense AF.

Keep killing it big guy
Click to expand...
Yeah he showed some of how he plans his programming with spreadsheets and how he breaks down a broad goal for a years worth of work and everything else it was very in depth but still the basics if that makes sense. Almost reminds of of a j3u style. I definitely think either kd those guys is an excellent source to get an idea on how to plan a program and execute etc
 
Bigjape34 said:
Yeah he showed some of how he plans his programming with spreadsheets and how he breaks down a broad goal for a years worth of work and everything else it was very in depth but still the basics if that makes sense. Almost reminds of of a j3u style. I definitely think either kd those guys is an excellent source to get an idea on how to plan a program and execute etc
Click to expand...
They are probably the two best resources for guys trying to figure shit out. They plan, have phases and execute. I tend to lean more JJ as Kuba is a tab lower volume, but his form and is always spot on and makes every part of each rep like it's his last. His wife Meg is amazing as well. I met them both briefly a few years ago and both super down to Earth and humble.
 
Loading this on my phone today is a pain in the ass so I’ll give my little update now. Felt great after the pill session. Ended up being a lazy movie day with the little one cause the weather is absolute shit. Got fewer steps in today cause of it but still decent. Been starving for every one of my next meals and I’ll end up drinking about 2 gallons of water today. But overall good day feel good relaxing and wash rinse repeat for tomorrow leg b. Hope all you animals killed the day today
 
What’s up guys. Got about 8 hours last night felt good for today’s leg B. The usual this morning vitamins, walked the pup, pre workout protein shake (all max strawberry)
Pre workout (ryse loaded pre cherry ring pop). To Pre tense this and put into perspective what I said earlier about helping guys working through injuries or wondering what they can do or get back to I’ve had multiple knee surgeries, reconstructions , ACL etc. 3 back surgeries a neck surgery, shoulder surgery etc. so we can all get back to some semblance of whah we were or are as long as we program correctly and pay attention to what our bodies telling us and fuck all just wanting it bad haha . Workouts below

BB back squat ( took a longer warm up and stretch before to make sure I was primed and ready)
370 (up 5lbs) x 12
370 x 11
370 x hard 10
I’ll stick with this weight next week and solidify reps and tempo. If I can get 12 for the first 2 and 11 for the last I’ll move up in weight slightly

DB split squats (front leg raises)
80’s( up 10lbs) x 14
80’s x 13
80’s x 13

Leg press (feet high and wide) intensifiers 5pps +20lbs and fuck I had to crawl out after these and thought I was gunna throw up but they were also glorious 😂

DB SLDL
100’s x 15 (3 more reps)
100’s x 11 ( 1 more rep)
100’s x 11 same
I willl bump the weight a little on these next week

Hack squats 2 sets of 20
2pps + 25lbs (up 10lbs) x 21
2pps + 25lbs x 19
Just felt good getting under them and said fuck it let’s see how this goes

Calf raises was supposed to be 3 sets but only got one cause my kid flooded the toilet and ran to get me 😂
So 1 set at 5pm + 40 I got 21 reps

No cardio today cause it’s leg day and I immediately slammed meal 1 cause I was starving. Got the kid set for the day and started mine I devoured my second meal as well bodies craving food today but I’ll space it out to avoid getting too hungry later one. Water will be my best friend today. Also side note just had a black coffee cause idk if it’s the weather but I just felt blah not a huge caffeine during the day person but needed it. Legs are wrecked but it was a great god damn workout. And pretty gassy today but oh well shit happens literally lol.
 
Bigjape34 said:
BB back squat ( took a longer warm up and stretch before to make sure I was primed and ready)
370 (up 5lbs) x 12
370 x 11
370 x hard 10
I’ll stick with this weight next week and solidify reps and tempo. If I can get 12 for the first 2 and 11 for the last I’ll move up in weight slightly
Click to expand...
Boom! To think what you can do it a surplus after several months of consistent training.
 
Meetketchup said:
Boom! To think what you can do it a surplus after several months of consistent training.
Click to expand...
To say I’m stoked is an understatement looking at the beginning logging until now is absolutely tremendous. It’s gunna be a fun ride for sure.
 
Bigjape34 said:
To say I’m stoked is an understatement looking at the beginning logging until now is absolutely tremendous. It’s gunna be a fun ride for sure.
Click to expand...
Just going by your older pictures and history you posted, I would Imagine the muscle memory is about to kick in and you are gonna be huge in no time flat.
 
I appreciate it that’s my thoughts as well. On a very good track and literally putting everything into it and staying consistent. I appreciate it!!
 
So ended up getting a bunch of steps in took my daughter to the carnival and got stuck in traffic etc so only packed one meal big mistake haha I was hangry 😂 but one more meal to go except now my car won’t start thank god it’s hole and my buddy’s gonna help me see what’s up. Other than that it was a great leg day they are shot and so am i. I made the little gremlin happy and shit happens. Can always fix a car. Gunna do what I can for it tonight and still wake up tomorrow crush upper workout and have a kick ass fucking day. Hope all you guys crushed the day let’s keep getting better.
 
Good start to the day today got a solid 8 and a half hours sleep woke up feeling great. Nice long walk with the pup this morning it was cool outside a good wake up call. Came back inside had my morning protein shake same allmax strawberry. My buddy found a steal on ryse proteins and I’ve been seeing everyone brag about those so I have one that came yesterday the skippy flavor that was delicious in my meal one. But took my vitamins and my pre workout. Got a great stretch in and got right into the upper workout today. For whatever reason idk if it was my whack job ex or the car yesterday but the aggression was great today along with intensity.

DB side lateral intensifiers with 40lb DBs
Murdered these

Seated OH BB press (did a little warm up set than right under it)

225 x 13 ( up 1 rep)
230(up 5lbs) 11
These felt great and controlled I’ll start with the 230 next week and see how that goes

Flat DB close press ( these were subbed in cause of no incline bench)
100’s x 16 (up 2 reps) and 100’s are the max I can do dual DB’s right now
100’s x 12 (up 2 reps this set as well)

BB rows (fucking love these)
270(up 5lbs) x 12
270 x 11
270 x 10 but wasn’t happy with the last rep so I’ll call
It 9 I’ll stick with this weight next week make sure the core is steady along with all sets and movements

Standing bent over DB rows
90’s ( this is up 10lbs from last week) maxed reps and just felt great grabbing them so stick with it and got 12
90’s x 12
90’s x 9

CG flat bench
250 x 14 ( blasted these out felt great)
265 x 10
265 x 10 I’ll start with this weight next week and probabakt stay and max out reps

DB hammer curls
80’s x 13
80’s x 11
80’s x 10
Again this will be the weight I’ll do next week more controlled max out reps

Bench dips I usually put a plate on my legs fkr these but it was irritating the tattoo so did body weight 3 sets and just fucking tacked em out.

Cardio was 35 minutes today at a 10 incline and 3.7 than 3.9 speed

Just feel amazing this morning g great workout ill pack all my meals for the day cause ill be out and also on the hunt for the 2 parts I need for my car. Daughters dance recital. And a bunch of other errands.

Also side note does anyone get pissed when they are out and you get stopped by people asking wow you looo great I’d what do you do or what do you take so you take the time out of your day to answer and they immediately start talking over you and suggesting what they do etc. like why the hell do you even ask me if you won’t fucking listen. Just comical that’s my rant for the day haha.

Let’s kill it guys
 

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