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  1. #26
    M&S Senior Member antoniovilla9's Avatar
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    Yeah. Hes added each week. At
    F 50/80
    C 170/50
    P 190

  2. #27
    Time To Rebound! LayzieBone085's Avatar
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    How are you responding to the higher fat diet energy/performance wise?
    Any Bloating?
    Feeling better then higher carb? Seems like the bumps are super small.
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  3. #28
    M&S Senior Member antoniovilla9's Avatar
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    Little bloating I feel like. Weight climbed this week 153.4 today

  4. #29
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #18
    Week 12 Day 2

    DB Incline Press
    3x5 40/50/60s
    3x6 70s
    1xFail 70s (20)

    BB Bench Press
    3x12 185

    DB Incline Hex Press 2:2:2:2
    3x8-10 35s

    DB Partial Swing SuperSet
    3x20 40s

    Band Pull Apart
    3x25

    Smith Machine JM Press
    3x8 135

    Stability Ball Trunk Extensor
    3x30 sec

    BB Calf Raise SuperSet
    3x15 225

    Tibia Raise
    3xFail

  5. #30
    M&S Senior Member antoniovilla9's Avatar
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    Last week was bigger. Past few weeks were small. He said last week was aggressive

  6. #31
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by antoniovilla9 View Post
    Last week was bigger. Past few weeks were small. He said last week was aggressive
    Maybe your better off as a higher carb guy if you are bloating on higher fats?
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  7. #32
    M&S Senior Member antoniovilla9's Avatar
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    I think I am really.

  8. #33
    Time To Rebound! LayzieBone085's Avatar
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    Ask Austin to vary the macros and see how you respond
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  9. #34
    M&S Senior Member antoniovilla9's Avatar
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    Happy Thansgiving tomorrow all

    Mesocycle #18
    Week 12 Day 3

    GiantSet
    Precor Machine Adductor
    3x20 100

    Precor Machine Abductor
    3x20 70

    Banded Good Morning
    3x15

    Low Box Jump
    3x15

    BB Squat
    3x5 225
    1xFail 225 (13)

    BB SLDL Deadstop SuperSet
    4x8 185

    Leg Press High/Wide Stance
    4x25 3 plates/side

    Precor Machine Single Leg Extension
    1x6 +6 +6 +6 50

  10. #35
    M&S Senior Member antoniovilla9's Avatar
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    Going into a Deload week then some new training in about a week!

  11. #36
    Time To Rebound! LayzieBone085's Avatar
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    Good deal
    run those nutrition things by austin see what he says!
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  12. #37
    M&S Senior Member antoniovilla9's Avatar
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    Deload Day 1
    RPE 7 all movements

    DB Incline Press
    4x10 70s

    Pec Dec Fly 1:2:1:1
    5x12 55

    DB 6 Way Raises
    3x10 5s

    DB Lateral Raise
    3x12 15s

    Reverse Pec Dec
    3x15 70

    VBar Pressdown 2:1:1:2
    4x10 70

    Dips 3:1:1:1
    3x10 BW

  13. #38
    Time To Rebound! LayzieBone085's Avatar
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    Deload huh?
    he adjusting nutrition at all?
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  14. #39
    M&S Senior Member antoniovilla9's Avatar
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    Same this week w Thanksgiving

  15. #40
    M&S Senior Member antoniovilla9's Avatar
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    Deload Day 2
    RPE 7 all movements

    Seated Leg Curl
    4x10 70

    Hack Squat
    4x12/10/8/8 45/70/90/90/side

    DB SLDL 2:1:1:1
    4x10 60s

    Box Step Up
    4x8 each leg

    Leg Press 2:1:1:1
    4x12 3 plates/side

    Leg Extension
    3x15 75

    BB Calf Raise
    3x20 135

  16. #41
    Just joined M&S
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    Nice workouts man

  17. #42
    M&S Senior Member antoniovilla9's Avatar
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    Deload Day 3
    RPE 7 all movements

    Close Grip Lat Pulldown 1:1:2:1
    3x10 100

    Precor Machine Row Pronated Grip
    4x10 100

    Lat Pulldown Wide Grip 2:1:1:1
    3x10 110

    DB Row
    3x8 80s

    DB Pullover
    3x12 35

    Hyperextension 3:1:1:1
    4x12

    Rope Hammer Curl
    3x15 70

  18. #43
    Time To Rebound! LayzieBone085's Avatar
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    Whats your cardio at?
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  19. #44
    M&S Senior Member antoniovilla9's Avatar
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    Wingate 1 session of 4 intervals a week

  20. #45
    Time To Rebound! LayzieBone085's Avatar
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    WOW
    Jealous!
    i am still down 2 pound from stage day lol.
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  21. #46
    M&S Senior Member antoniovilla9's Avatar
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    Whats your cardio

  22. #47
    Time To Rebound! LayzieBone085's Avatar
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    4x HIIT
    4x LISS
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  23. #48
    M&S Senior Member antoniovilla9's Avatar
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    Deload Day 1
    RPE 7 all movements

    DB Incline Press
    4x10 70s

    Pec Dec Fly 1:2:1:1
    5x12 55

    DB 6 Way Raises
    3x10 5s

    DB Lateral Raise
    3x12 15s

    Reverse Pec Dec
    3x15 70

    VBar Pressdown 2:1:1:2
    4x10 70

    Dips 3:1:1:1
    3x10 BW

  24. #49
    M&S Senior Member antoniovilla9's Avatar
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    Deload Day 2
    RPE 7 all movements

    Seated Leg Curl
    4x10 70

    Hack Squat
    4x12/10/8/8 45/70/90/90/side

    DB SLDL 2:1:1:1
    4x10 60s

    Box Step Up
    4x8 each leg

    Leg Press 2:1:1:1
    4x12 3 plates/side

    Leg Extension
    3x15 75

    BB Calf Raise
    3x20 135

  25. #50
    Time To Rebound! LayzieBone085's Avatar
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    How much longer is the deload?
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