[quote]xjusticex2013x wrote:
Going for teh pumpz I see.
[/quote]
Shhhh that’s supposed to be a secret.
Look at those hammer curls.
Awesome session duuuude.
I tried Meadow rows out for the first time yesterday. I’m in love.
Can’t wait to see how you like them next time.
What’s good with all these high volume back/bi sesh’s? Where’s the deadlifts and the squats and all that other good stuff?
On a side note… looks like a bad ass workout you did. 130’s for 8 is not too shabby but I do agree with Kroc Rows… they are just too good
[quote]Nikki9591 wrote:
Look at those hammer curls.
Awesome session duuuude.
I tried Meadow rows out for the first time yesterday. I’m in love.
Can’t wait to see how you like them next time.[/quote]
I only hear great things about anything Meadows. Looking forward to giving the Meadows rows a go 
[quote]Dlouda wrote:
What’s good with all these high volume back/bi sesh’s? Where’s the deadlifts and the squats and all that other good stuff?
On a side note… looks like a bad ass workout you did. 130’s for 8 is not too shabby but I do agree with Kroc Rows… they are just too good[/quote]
I have to appease my inner closet bodybuilder lol. But I say to myself that this is just an accessory day to help my main lifts, that way I keep my ‘PL cred’.
Thanks man. Gotta wake up every fiber in my back with those Kroc rows.
fml. My right shoulder is hurting. It was also hurting after last week’s back/bi session. Upon some interwebz searching, lat and biceps work can cause shoulder pain. Apparently CT has the same problem, and he likes to do a neural charge workout before moving on to the back/bi session. I’ll give this a try next week and hope it helps.
[quote]AquaCruzer wrote:
I have to appease my inner closet bodybuilder lol. But I say to myself that this is just an accessory day to help my main lifts, that way I keep my ‘PL cred’.
Thanks man. Gotta wake up every fiber in my back with those Kroc rows.[/quote]
<3 How about an accessory chest/tri day as well? haha.
[quote]Blaze_108 wrote:
[quote]AquaCruzer wrote:
I have to appease my inner closet bodybuilder lol. But I say to myself that this is just an accessory day to help my main lifts, that way I keep my ‘PL cred’.
Thanks man. Gotta wake up every fiber in my back with those Kroc rows.[/quote]
<3 How about an accessory chest/tri day as well? haha.[/quote]
Hahaha I may need some persuasion to do that.
[quote]AquaCruzer wrote:
I guess reading that you were giving it a shot made me want to haha. Glad to hear it’s working well for you. How is yours set up? In terms of the time you break your fast and when you train, etc. I’ll try lifting after breaking my fast for at least a week or two, then I may try training fasted. Cool to know that you were able to have good session while fasted.[/quote]
Sorry for the late response on this dude!
I have 3 schedules in regards to my IF set up at the moment. My schedule in general is a bit all over the place at the moment as I’m working over 40 hours a week at the moment so I can afford to college come september… (and its all messy shift work with different hours each week).
Anyway I stick to roughly the following:
Non Training Days:
9pm-1pm (Next day): Fast
1pm: Break Fast with 1,000 Kcal meal (50/20/30 -P/C/F)
3pm: 200 Kcals (from low card whey shake, 60g protein)
6pm: 800 Kcals (50/20/30)
8pm: 500 Kcals (From cottage cheese/greek yoghurt)
9pm: Start fasting
Training Days with Afternoon-Non Fasted training:
9pm-1pm: Fast
1pm: Pre-w/o meal: 800 Kcals (40/20/40)
3pm: Pre-W/o shake: 200kcals (creatine+whey+caffeine)
TRAINING
5pm: PWO meal: 1500-1600 Kcals (30/50/20)
7pm: 500 Kcals: Almonds and Milk
830pm: 500 Kcals: Cottage Cheese+greek yoghurt
Training Days with Fasted Morning Training:
9pm onwards: Fast!
8:30am: Black Cofee + Bcaas (10g) and Caffeine pills
9:30am: Train
10:30am: Bcaas (10g)
11:30am: Bcaas (10g)
1pm: PWO meal: 1500-1700 Kcals: (30/50/20)
3pm: 200kcals: Whey shake
5pm: 1,000 Kcals: (40/40/20)
7pm: 400kcals: Almonds and milk
8:30pm: 400 kcals: Cottage Cheese+Greek yoghurt
This is all in an absolute perfect world though! Sometimes this will completely change depending on if I’m doing morning or night shifts, but no matter what I fast for 16 hours and feed for 8 hours and try to center my calories as close to my work out as possible. Also, sometimes I’ll go over calories I set for myself on w/o days (usually shoot for 3,500 but will end up hitting 3,700) and on rest days I’ll eat just over maintenance. I’ve noticed myself get “tighter” since I’ve been fasting for sure. Pretty vascular and and just generally very tight everywhere except my lower abs as usual… Haven’t noticed any loss in strength per say (except for a shit workout I had today…). But year overall I love IF. Makes eating very easy!
I appreciate the response! Hopefully I’ll be getting a bit tighter as the weeks go by.
[quote]AquaCruzer wrote:
I appreciate the response! Hopefully I’ll be getting a bit tighter as the weeks go by.[/quote]
Hope it works out for you, it has made things a lot easier for me. Although I do really miss my oatmeal in the morning…
[quote]phlegms wrote:
[quote]AquaCruzer wrote:
I appreciate the response! Hopefully I’ll be getting a bit tighter as the weeks go by.[/quote]
Hope it works out for you, it has made things a lot easier for me. Although I do really miss my oatmeal in the morning… [/quote]
Haha, surprisingly I’ve adjusted well to not having breakfast.
5/3/1, 5 Week, Day 1
Saturday 6/11/11
Vertical jumps to wake up
Front squat
somexsomex135
5x185
3x205
2x225
1x245
1x275 (vid, easy, tie PR)
1x295 PR +20 lbs (vid, easy)
missx315 (vid, fml)
After hitting 295 I thought I had 315 in me. I guess I should’ve attempted 305 instead.
Squat
5x175
5x200
5x225 (vid, need to stay upright)
3x245
3x240
3x235
3x245
3x240
3x235
Took a few sets to get into the proper groove after FSing. Was leaning forward too much, fixed that after 5x225. Definitely made a difference in terms of how fast and how strong the lift felt.
Decided to squat a day early because I really needed to let out some steam today. At first I was just planning to hit a heavy FS single to blow of steam, but figured I may as well get in the planned squat workout, sans GMs.
So far IF is going well. Only drawback is I had to sit at the table this morning watching the family eat…
Argh bullshit you had that. It’ll come up next time, no doubt about it; just look at how easy that 295 was! Gawd what I would give to get some heavy front squats in. 
For some reason, I have a sneaking suspicion that I’m weak as hell at them. 
That sure seems like torture watching everyone else eat. Well maybe not since it’s not like your starving yourself. 
Different angle FTW!
[quote]xjusticex2013x wrote:
Argh bullshit you had that. It’ll come up next time, no doubt about it; just look at how easy that 295 was! Gawd what I would give to get some heavy front squats in. For some reason, I have a sneaking suspicion that I’m weak as hell at them.
That sure seems like torture watching everyone else eat. Well maybe not since it’s not like your starving yourself.
Different angle FTW!
[/quote]
I know!!! I seriously thought I had that. All in good time though. A few months ago my attempt at 295 looked almost identical to my attempt at 315.
Once you get the chance to hammer front squats, you’ll be hitting 3 plates in no time.
Once the clock hit 1, I was like a rapid wolverine eating everything in site.
The garage got cleared up quite a bit, so I figured I’d try a new angle
Real solid front squats man. I should really start doing those
[quote]Dlouda wrote:
Real solid front squats man. I should really start doing those[/quote]
I appreciate it man Oh mehn, I love front squats. They’ve definitely helped in the leg development compartment.
5/3/1, 5 Week, Day 2
Monday 6/13/11
Power Drive, Brisket and a giant ass donut must’ve helped today’s session.
Bench press
somexsomex135
5x160
5x185
5x210 (vid)
CGBP
5x205
1x225
1x245
1x275 PR (vid, oddly felt easier than my regular bench has to be a PR since it ties my max bench lolol)
3x205
3x200
3x195
3x205
3x200
3x195
3x205
3x200
3x195
3x205
3x200
3x195
Lots of band pull aparts staggered w/ pressing.
Pretty good session. Pretty surprised my CGBP tied my max bench. Felt pretty good, so did a bunch of CGBP sets, instead of doing some reverse band pressing. Was going to do some flies, cuz my chest sucks, but meh.
Will upload vids later.
U suck…that is all.
Too much awesome work going on in here meng
[quote]pbclax1 wrote:
U suck…that is all.
Too much awesome work going on in here meng[/quote]
I try to put in good work Thanks
So did Front squats today Aqua… just to try them out. After doing back squats as my main exercise I attempted front squats with just 95 lb… Im not even kidding when I say 95x10 was harder than doing 295x8 on the backsquat. Most humbling exercise I’ve encountered…Props
So much winning going on in here man, keep it up! Raining PR’s like a MOFO