[quote]ouroboro_s wrote:
Nice picture and training. Traps really do look great. A couple of weeks ago BB told me my traps were looking big when we were doing shrugs. He took a video and when I looked at it I think he meant trap, not traps.
You’re looking good for an old lady.[/quote]
I do my best!
[quote]Mascherano wrote:
BWAHAHA! Seriously, I love that “you can’t turn a ho into a housewife” pic. I wish that were a Tshirt.
Further joking aside, my traps are HUGE! You will never, and I mean, NEVER! get me to do shrugs of any sorts. When my Oly coach would tell me to do them I’d just pretend shrug, and when he’d turn around, go hide somewhere until I was “done.” looks down shame[/quote]
GORL! I do No No No direct trap work of any kind… meaning no shrugs of course… but they get hit on so many other things DLs etc. Thats where my genes like to muslce me up. Traps n delts traps n delts. Srsly I only do direct ahoulders once a week and its just superset three sets lat raises three sets straight arm pulldowns.
Yanno… i think that pic MAY IN FACT Be from a t shirt. Gots to google…
After the experience last night… and the amount of food I have felt I needed to eat this week for max week I think I’m going to do a combo of the suggestions I’ve gotten. I’m gonna take a deload week, do cardio during deload, and eat at a cal def during deload. Then next cycle I’m going to re-run the same maxes I put in this time and hopefully just rep PR but not add any weight to the bar. NOW, no one stop me cuz I have mega ADD on this and need to make up my mind and stick with it.[/quote]
Wouldn’t dream of it, Hallowed.
Actually, nutritionally and cardio-wise, that’s pretty much my MO these days.
Feed the work weeks. Cut the deloads. A little additional cardio.
Oh, and have you played with my favorite torture method at all? Tabata intervals?
I usually do these on the erg (rowing machine), but any quick-switch drill will work (spinning / stationary bike, front squats, thrusters, KB swings, sprints). Treadmill not so much because it takes too long to speed up / slow down, unless you’re simply going to jump on/off a fast-moving belt, which strikes me as less than ideal / safe (especially by your 4th round).
Love the Fage “pudding”. I’ll mix up cottage cheese, Greek yoghurt, whey powder, and usually some fruit for sweetness: blueberries, apple sauce. Cinnamon to blunt the carbs, and if I’ve got a serious hole to fill, some almond butter.
Much hawtness, Hallowed.
[/quote]
Oh sweet I’ve made the pudding with vanilla whey and unsweetened raspberry jelly before.
Om NOM NOM NOM!
I’ve been off my cardio completely not gonna lie. When I’m srs about it I do one fast HIIT intervals on bike (20:40sec) and one long run/jog HIIT on the treadmill (60:120sec) then two to four steady state on either the stairmill (the giant moving staircase not the stairstepper) or the treadhill (treadmill on 10 to 15 incline but slow)
We’ll see what next week brings! Finna hit two HIIT and 4 steadystate,
[quote]k-dingo wrote:
[quote]Hallowed wrote:
[quote]k-dingo wrote:
Agreed on 2 reps not being enough at this point in 5/3/1.
(long history snipped)
Sorry to hijack your log, Hallowed
[/quote]
I appreciate the input SRSLY! I am def running the same maxes next cycle and will just go for reps. Might do that twice. As far as aux work… since I’m BB not PL its a bit different. My lifts aren’t assistance lifts for my main lifts they are for symetrical physique development. I am thinking that I can keep the full load for weeks one and two, drop them for max week then deload every cycle and be ok. We’ll SEE![/quote]
Maybe just me, but I think you’ll get more development on whatever it is that you’re looking to build up symmetry on by focusing on 1-2 elements for a given workout. As I said: I’m making an emphasis 1-2 points for a full 5/3/1 cycle or two, then moving on to the next. Since I’m still generally hitting the area, I’m not going to lose ground, but it keeps the training impact of any given workout from being distributed over too much ground.
Thanks for posting those!
I do a whole diff set of dynamic activation on LB days I will post the list when I post todays DL workout… which will be after I stop hella enjoying my lazy Sunday and make it to the gym.
I’m gonna play it by ear on my aux work. Um, abs already went out the window LOL… and I seem to hit bi/tri directly just once a week.
My back is still sore through the traps from Monday. I believe it is mostly from the overhand cable rows. Since I made the jump from 90LBS to 105LBS I have really felt sore after. S’good.
No soreness from max squat day maybe just didn’t hit enough volume? Dunno![/quote]
I just finished my 5x OHP day. Sore shoulders …
Squats have never really been a soreness-inducer for me, volume or no, and remember, soreness isn’t the measure of an effective workout. I suspect it’s because the excentric isn’t emphasized in squats – you’re dropping to the hole, not lowering slowly under tension. If it’s been a particularly good workout, I’ll feel it for a while, but it’s not soreness per se.
That said, I’ve added lunges back in after a hiatus of a year or so, and they’re infamous for giving me a sore ass. Those and well-loaded high-rep (20x) GMs on squat day have me groaning every time I stand up or bend down the past two days.
Worst case of DOMS I ever had was after a squat + lunge + leg press day. Srsly was crying for a week every time I had to climb stairs. After about 4-5 days it was just silly and was starting to wonder if I’d broken myself somewhere.
[/quote]
[quote]Cal Jones wrote:
My bum gets sore from squats - worst bum soreness comes from kettlebell swings, though.[/quote]
Ass soreness… for me very very hard to obtain. Really deep weighted walking lunges and heavy RDLs seem to be my best bet. Wuad soreness so much easier for me than posterior chain soreness. Erik my coach always taught me to pursue and celebrate all posterior chain soreness LOL.
And dammit I keep hearing KB swings KB swings KB swings guess I’m gonna have to try em at some point!
Pretty cool I can now feel a round butt muscle UNDER all my fat LOL. Feelz good maine.
woo hoo, hallowed started a log! i’d been thinking about bugging you to start one…
sorry i haven’t been in earlier… still adapting to a change in routine and not getting to spend quite as much time on the boards as i used to
[quote]Hallowed wrote:
And dammit I keep hearing KB swings KB swings KB swings guess I’m gonna have to try em at some point!
[/quote]
You keep hearing about them because they’re the bestest! They’ll give ya a nice booty and killer legs
[quote]alexus wrote:
woo hoo, hallowed started a log! i’d been thinking about bugging you to start one…
sorry i haven’t been in earlier… still adapting to a change in routine and not getting to spend quite as much time on the boards as i used to :-([/quote]
Hey Girl HEY!
[quote]PixieThrower wrote:
[quote]Hallowed wrote:
And dammit I keep hearing KB swings KB swings KB swings guess I’m gonna have to try em at some point!
[/quote]
You keep hearing about them because they’re the bestest! They’ll give ya a nice booty and killer legs :)[/quote]
Well it IS the Winter of the Ass here in Hallowed Land… will see if I can work them in somewhere next cycle.
[quote]scj119 wrote:
Vids! Or I stop PMing you nakes[/quote]
Its cute when you pretend I don’t have secret camera set up in your bedroom.
[quote]Hallowed wrote:
And dammit I keep hearing KB swings KB swings KB swings guess I’m gonna have to try em at some point!
[/quote]
You keep hearing about them because they’re the bestest! They’ll give ya a nice booty and killer legs :)[/quote]
And: they’re cardio.
You’re swinging middlin’ weights, usually for rounds of 40, 60, 120, or so. Can be done with DBs as well – not quite as dynamic, but for most move they don’t change much.
I did find I was getting a great posterior chain activation, neck to heels, doing KB swings for a while. Haven’t mucked with them for a couple of years (they’re one of the few things my current gym doesn’t have, and I haven’t picked up my own set yet).
Felt sloppy on the last pull… problem I think originated in my grip of all the bullshit places… so I stopped @ four. I’ve pulled many more reps than this pre-injury but I DO think this matches my max weight so I’m getting back where I was.
B. LYING LEG CURLS
9x85
9x85
8x80
8x80
C1. LEG PRESS
12x3plates
12x3plates
12x3plates
C2. LEG EXTENSIONS
12x100
11x100
9x100<-- dun. Nuthin left.
C1 & C2 are SuperSet
D. 100 FULL SIT UPS
Thaaas it folks. Completely tanked. Deload next week and I’m so ready!
[quote]cholulalula wrote:
Good job being smart and calling it on the DLs. That’s tough to do.
happy deload week![/quote]
Thank you! Looking forward to it really.
much needed. Much needed.
This type of lifting has taken more out of me than I care to admit.
I’m positive my maxes were set too high… i really really feel maxed out. Not 90% max LOL.
[quote]Hallowed wrote:
Pft. Thank you velly much my friends… you will have to take my word on this one!
'Sides… I’m trying to make it look like THIS.
I need like doubble the butt muscle mass.
Yeah. Butt muscle.[/quote]
Hallowed, dahlink: you are comparing yourself to … a cartoon.
You’ve also got these amazing, delectable, womanly, feminine, curvey hips. Which, as far as that bubble butt goes means you’re going to have to pack on a massive amount of muscle to get anything seriously bubbly going on. I’m not saying no curves, but … the geometry is somewhat against you here.
And as far as weights and a reset go: try either repeating this cycle or dropping 5-10# on your weights. If you repeat, watch your reps and see where they go. I suspect you’d be good for 2-3 repeats given your reps on this round, and a de-load/reset may well be in order.
[quote]Hallowed wrote:
Pft. Thank you velly much my friends… you will have to take my word on this one!
'Sides… I’m trying to make it look like THIS.
I need like doubble the butt muscle mass.
Yeah. Butt muscle.[/quote]
Hallowed, dahlink: you are comparing yourself to … a cartoon.
You’ve also got these amazing, delectable, womanly, feminine, curvey hips. Which, as far as that bubble butt goes means you’re going to have to pack on a massive amount of muscle to get anything seriously bubbly going on. I’m not saying no curves, but … the geometry is somewhat against you here.
And as far as weights and a reset go: try either repeating this cycle or dropping 5-10# on your weights. If you repeat, watch your reps and see where they go. I suspect you’d be good for 2-3 repeats given your reps on this round, and a de-load/reset may well be in order.
… there’s also (have I mentioned it before) the FitPro Android app that has a 1RM calculator among its tools. I note these in my workout log.
[/quote]
I know I know she is a DRAWING but thats my goal and if the day comes that I can’t get any stronger and it still doesn’t look all bubbly like that… well on that day my dream will die a sad little death. I’m still hella weak!
I am FOR FUCKING SURE rerunning the same maxes this cycle and will most likely do it AGAIN the cycle after that. As long as I rep improve I will be hella hella happy
