Rippednmichian Is "Doing What Come's Natural" - Page 3 - IllPumpYouUp.com

matt20 · 10-27-2009, 03:35 PM

Workouts are looking good ripped!

rippednmichigan · 10-27-2009, 03:39 PM

Thanks coach!

rippednmichigan · 10-28-2009, 06:58 PM

Today was abs and cardio and I just got abs in. The weather has been completely horrible for the past two weeks, cold and rainy. This is the time of year when all the leaves fall and I have to rake and burn them. Today was 65 degrees with no rain and plenty of sunshine. The rain is supposed to pick back up in a day or two, so I thought if I was going to skip on any thing right now it was going to be the cardio and not my chest routine tomorrow. Any way abs went well, reps are up a bit. I'm feeling and looking a tad bit leaner all ready, and I was up a pound from last week. So it looks like I'm on track.

AB's:

Hanging Leg Raises
15, 15, 15

Superset With
Rope Cable Crunches
140x20, 20, 20

Lying Leg Lifts
20, 20, 20

Superset with
Cruches
20, 20, 20

3 sets on everything.

matt20 · 10-28-2009, 09:18 PM

Quote:

Originally Posted by rippednmichigan

Any way abs went well, reps are up a bit. I'm feeling and looking a tad bit leaner all ready, and I was up a pound from last week. So it looks like I'm on track.

Thats great news ripped!! You can add weight to some of the ab exercises or do more reps. It is your choice. I like using a moderate weigt on the cable crunches and will sometimes hold a db between my feet on the hanging leg raises(Really tuff). You could do that one workout and the other workout do higher reps. I'm talking 50-100, it will really burn the abs good

rippednmichigan · 10-29-2009, 04:14 PM

Another good workout this week. I'm completely fried right now, chest was blown out, shoulders got worked and triceps were done!

Thursday:

CHEST

Incline DB
65x8x3

Barbell Bench
205x6
215x6
205x6

Flies
40x10x3

SHOULDERS

Barbell Press
45x10
65x10
85x8 No issues here, besides it got a little heavy and I only put out 8 reps

DB Side Laterals
20x10x3

TRICEPS

Skullcrushers
65x10x3

Tricep Cable Pull Downs
100x10x3

rippednmichigan · 10-30-2009, 12:27 PM

Gotta say I'm on a roll this week, numbers and reps are up from the previous week. I got out of work early today, came home and hit the weights earlier than normal. My back and bi's are toast

and my chest and triceps are a bit sore from yesterday.

Friday:

BACK

Wide Grip Pullup Body Weight
10
8
8
6

Chest Supported DB Rows
50x10
50x9
50x8

Seated Low Pulley Rows
140x10x3

REAR DELTS

Incline rear delt raises
20x10
20x10
20x10

TRAPS

DB Shrugs
55x10x4

BICEPS

Barbell Curl
95x10x4

DB Hammer Curls
35x10x3

rippednmichigan · 11-03-2009, 07:31 PM

Tuesday: Weight 183
LEGS

Quads

Barbell Squat
Warm Up 135x12x2
205x10
205x10
205x8
205x6

Bulgarian Split Squat w/DB
20x8x3

Leg Ext
90x12
115x12
125x12

HAMS

Glute Ham Raises
3 sets of 8

Lying Leg Curls
45x10
55x10
55x8

CALVES

Standing Calf Raises
255x12x4

Seated Calf Raises
205x12x2
255x12x2

matt20 · 11-03-2009, 09:46 PM

Did weight increase?

rippednmichigan · 11-04-2009, 08:27 AM

Quote:

Originally Posted by matt20

Did weight increase?

Only on leg extensions, I did get an extra rep here and there.

matt20 · 11-04-2009, 10:21 AM

Good deal, but I was meaning bodyweight.

rippednmichigan · 11-04-2009, 11:38 AM

Quote:

Originally Posted by matt20

Good deal, but I was meaning bodyweight.

Yeah I'm up to 183 as of Monday

matt20 · 11-04-2009, 12:46 PM

It looks like you are consistently gaining about a pound a week, which is right on schedule. I would suggest that you keep the macros the same for now, but add in a free meal of choice once a week. Try and to have it on the same day if possible, just so it is easier to stay consitent and it will also give you something to look forward to. I also liked having mine as the next to last meal of the day. This way I still stayed on my diet and I was usually not hungry afterwards so getting a shake in, instead of 3-4 meals was easier. Have whatever you want!! You should be full, but not stuffed or making yourself sick. I know it sounds crazy to say that but sometimes it's hard to make yourself stop haha, trust me I know! For now the only real reason for a free meal would really be psychologically(It's nice not to have to worry about how much carbs or fat is in something) keeps you sane and because being so far away from competition it will not hurt you. As your diet gets more strict in janurary the free meal will be removed, INSTEAD a refeed or high carb day would be added. Calroies will be raised significantly coming from carbs; protein and fat will both be decreased. Fat mainly because taking in more carbs with fats could lead to higher chance of storing it as fat, it could slow the absorption of the carbs(Not a big deal until closer to show), but mainly fats are so high in a calories it would take away a good bit of the carbs you could eat. As far as the reason to lower protein always remember
more carbs=less need for protein
less carbs=more need for protein

I know we havent talked much about some of the processes, so that was just my thoughts on the cheat meal and refeed. Any questions feel free to ask!

rippednmichigan · 11-04-2009, 01:49 PM

I was actually going to ask later today what the game plan was. you answered the questions I had for now. Your very indepth and I appreciate it.

RickB · 11-04-2009, 04:51 PM

Keep it up Ripped! You're doing good!

rippednmichigan · 11-04-2009, 05:22 PM

Quote:

Originally Posted by RickB

Keep it up Ripped! You're doing good!

Thank you sir!

rippednmichigan · 11-04-2009, 05:23 PM

Wed:
CHEST

Incline DB
75x8x3

Barbell Bench
225x6
215x7
215x6

Flies
40x10x3

SHOULDERS

Barbell Press
75x10
85x10
85x7

DB Side Laterals
20x10x3

TRICEPS

Skullcrushers
65x10x3

Tricep Cable Pull Downs
100x10x3

matt20 · 11-04-2009, 11:05 PM

Quote:

Originally Posted by rippednmichigan

I was actually going to ask later today what the game plan was. you answered the questions I had for now. Your very indepth and I appreciate it.

No problem Ripped! At some point when you get ready to cut, we will have talk about if you would rather do more cardio or take in a fewer calories. Some people hate cardio and would rather eat a little less and some prefer more cardio. Also peek week would need to be some what addressed. Their are so many different ways to go about it would just come down to how aggressive you would want to be. I erred on the side of caution and did not really fill out all the way until the night show and it was to late by then. It's best to get an idea of how you look from your refeeds, but that is only a guideline.

RickB · 11-05-2009, 10:33 AM

Shoulda had more pancakes Matt

rippednmichigan · 11-05-2009, 07:04 PM

OK last couple of weeks every thing has been good, but this past week I just have not been happy with the way I look in the mirror. I look puffy, more fat if you know what I mean. Yeah it was Halloween and I ate some chocolate, but damn not that much. Maybe it's just me, but I don't like it. I couldn't get my cardio in today since the wife had to leave and I had the baby, but I was able to get my AB's in today.

AB's:

Hanging Leg Raises
20, 20, 15

Superset With
Rope Cable Crunches
140x25, 25, 25

Lying Leg Lifts
20, 20, 20

Superset with
Cruches
25, 25, 25

3 sets on everything.

matt20 · 11-06-2009, 12:06 AM

Get on the diet good and give it the rest of the weekend. You can always do a mini-cut and then increase calories. Just let me know which way you would rather go and I can make some suggestions for you.

10-27-2009, 03:35 PM	#41
matt20 Moderator Join Date: Jul 2006 Rating: Posts: 2,096 My Mood:	Workouts are looking good ripped! __________________ "The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger "Doubt me, hate me, you're the inspiration I need" - HateBreed

10-27-2009, 03:39 PM	#42
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,667 My Mood:	Thanks coach! __________________ ☼ Purus Labs Rep ☼ Muscle Marinade - Marinate Your Meat!!

10-28-2009, 06:58 PM	#43
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,667 My Mood:	Today was abs and cardio and I just got abs in. The weather has been completely horrible for the past two weeks, cold and rainy. This is the time of year when all the leaves fall and I have to rake and burn them. Today was 65 degrees with no rain and plenty of sunshine. The rain is supposed to pick back up in a day or two, so I thought if I was going to skip on any thing right now it was going to be the cardio and not my chest routine tomorrow. Any way abs went well, reps are up a bit. I'm feeling and looking a tad bit leaner all ready, and I was up a pound from last week. So it looks like I'm on track. AB's: Hanging Leg Raises 15, 15, 15 Superset With Rope Cable Crunches 140x20, 20, 20 Lying Leg Lifts 20, 20, 20 Superset with Cruches 20, 20, 20 3 sets on everything. __________________ ☼ Purus Labs Rep ☼ Muscle Marinade - Marinate Your Meat!!

10-29-2009, 04:14 PM	#45
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,667 My Mood:	Another good workout this week. I'm completely fried right now, chest was blown out, shoulders got worked and triceps were done! Thursday: CHEST Incline DB 65x8x3 Barbell Bench 205x6 215x6 205x6 Flies 40x10x3 SHOULDERS Barbell Press 45x10 65x10 85x8 No issues here, besides it got a little heavy and I only put out 8 reps DB Side Laterals 20x10x3 TRICEPS Skullcrushers 65x10x3 Tricep Cable Pull Downs 100x10x3 __________________ ☼ Purus Labs Rep ☼ Muscle Marinade - Marinate Your Meat!!

10-30-2009, 12:27 PM	#46
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,667 My Mood:	Gotta say I'm on a roll this week, numbers and reps are up from the previous week. I got out of work early today, came home and hit the weights earlier than normal. My back and bi's are toast and my chest and triceps are a bit sore from yesterday. Friday: BACK Wide Grip Pullup Body Weight 10 8 8 6 Chest Supported DB Rows 50x10 50x9 50x8 Seated Low Pulley Rows 140x10x3 REAR DELTS Incline rear delt raises 20x10 20x10 20x10 TRAPS DB Shrugs 55x10x4 BICEPS Barbell Curl 95x10x4 DB Hammer Curls 35x10x3 __________________ ☼ Purus Labs Rep ☼ Muscle Marinade - Marinate Your Meat!!

11-03-2009, 07:31 PM	#47
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,667 My Mood:	Tuesday: Weight 183 LEGS Quads Barbell Squat Warm Up 135x12x2 205x10 205x10 205x8 205x6 Bulgarian Split Squat w/DB 20x8x3 Leg Ext 90x12 115x12 125x12 HAMS Glute Ham Raises 3 sets of 8 Lying Leg Curls 45x10 55x10 55x8 CALVES Standing Calf Raises 255x12x4 Seated Calf Raises 205x12x2 255x12x2 __________________ ☼ Purus Labs Rep ☼ Muscle Marinade - Marinate Your Meat!!

11-03-2009, 09:46 PM	#48
matt20 Moderator Join Date: Jul 2006 Rating: Posts: 2,096 My Mood:	Did weight increase? __________________ "The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger "Doubt me, hate me, you're the inspiration I need" - HateBreed

11-04-2009, 10:21 AM	#50
matt20 Moderator Join Date: Jul 2006 Rating: Posts: 2,096 My Mood:	Good deal, but I was meaning bodyweight. __________________ "The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger "Doubt me, hate me, you're the inspiration I need" - HateBreed

11-04-2009, 12:46 PM	#52
matt20 Moderator Join Date: Jul 2006 Rating: Posts: 2,096 My Mood:	It looks like you are consistently gaining about a pound a week, which is right on schedule. I would suggest that you keep the macros the same for now, but add in a free meal of choice once a week. Try and to have it on the same day if possible, just so it is easier to stay consitent and it will also give you something to look forward to. I also liked having mine as the next to last meal of the day. This way I still stayed on my diet and I was usually not hungry afterwards so getting a shake in, instead of 3-4 meals was easier. Have whatever you want!! You should be full, but not stuffed or making yourself sick. I know it sounds crazy to say that but sometimes it's hard to make yourself stop haha, trust me I know! For now the only real reason for a free meal would really be psychologically(It's nice not to have to worry about how much carbs or fat is in something) keeps you sane and because being so far away from competition it will not hurt you. As your diet gets more strict in janurary the free meal will be removed, INSTEAD a refeed or high carb day would be added. Calroies will be raised significantly coming from carbs; protein and fat will both be decreased. Fat mainly because taking in more carbs with fats could lead to higher chance of storing it as fat, it could slow the absorption of the carbs(Not a big deal until closer to show), but mainly fats are so high in a calories it would take away a good bit of the carbs you could eat. As far as the reason to lower protein always remember more carbs=less need for protein less carbs=more need for protein I know we havent talked much about some of the processes, so that was just my thoughts on the cheat meal and refeed. Any questions feel free to ask! __________________ "The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger "Doubt me, hate me, you're the inspiration I need" - HateBreed

11-04-2009, 01:49 PM	#53
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,667 My Mood:	I was actually going to ask later today what the game plan was. you answered the questions I had for now. Your very indepth and I appreciate it. __________________ ☼ Purus Labs Rep ☼ Muscle Marinade - Marinate Your Meat!!

11-04-2009, 04:51 PM	#54
RickB IPYU I.T. Asteroids Champion! Hummer Rally Championship Champion! Join Date: Dec 2006 Location: Jacksonville, TX Rating: Posts: 7,496 My Mood: Blog Entries: 10	Keep it up Ripped! You're doing good!

11-04-2009, 05:23 PM	#56
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,667 My Mood:	Wed: CHEST Incline DB 75x8x3 Barbell Bench 225x6 215x7 215x6 Flies 40x10x3 SHOULDERS Barbell Press 75x10 85x10 85x7 DB Side Laterals 20x10x3 TRICEPS Skullcrushers 65x10x3 Tricep Cable Pull Downs 100x10x3 __________________ ☼ Purus Labs Rep ☼ Muscle Marinade - Marinate Your Meat!!

11-05-2009, 10:33 AM	#58
RickB IPYU I.T. Asteroids Champion! Hummer Rally Championship Champion! Join Date: Dec 2006 Location: Jacksonville, TX Rating: Posts: 7,496 My Mood: Blog Entries: 10	Shoulda had more pancakes Matt

11-05-2009, 07:04 PM	#59
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,667 My Mood:	OK last couple of weeks every thing has been good, but this past week I just have not been happy with the way I look in the mirror. I look puffy, more fat if you know what I mean. Yeah it was Halloween and I ate some chocolate, but damn not that much. Maybe it's just me, but I don't like it. I couldn't get my cardio in today since the wife had to leave and I had the baby, but I was able to get my AB's in today. AB's: Hanging Leg Raises 20, 20, 15 Superset With Rope Cable Crunches 140x25, 25, 25 Lying Leg Lifts 20, 20, 20 Superset with Cruches 25, 25, 25 3 sets on everything. __________________ ☼ Purus Labs Rep ☼ Muscle Marinade - Marinate Your Meat!!

11-06-2009, 12:06 AM	#60
matt20 Moderator Join Date: Jul 2006 Rating: Posts: 2,096 My Mood:	Get on the diet good and give it the rest of the weekend. You can always do a mini-cut and then increase calories. Just let me know which way you would rather go and I can make some suggestions for you. __________________ "The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger "Doubt me, hate me, you're the inspiration I need" - HateBreed

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