why am i only finding this thread now…anyways awesome thread!
[quote]pumped340 wrote:
[quote]ACTrain wrote:
I have one other non training day per week, which is essentially the same as a training day minus the protocol.
35/30/35 - Fat/Carbs/Protein
[/quote]
minus protocol and you still end up with 30% carbs? I would have thought it would decrease a lot more than 3% from taking out all the protcol carbs. [/quote]
The full protocol is 27g Fat/ 120g Carbs/ 90g Prot
While carbs are the highest in the protocol you can see it isn’t that much higher than protein.
Hello ACTrain, great to see this thread still going strong. I haven’t checked it in awhile.
Lookin’ great with your new bulk pictures I see. NICE. I’ve gone from 180 to 196, now I’m 192 14%.
Like you, been a big fan of ACV…Bragg brand only, for yrs. now.
Keep up the great work, ACT. You the man.
ACT-
hey man, dont take this as a “dis” at all, because youre development is well past mine, but it seems your legs dont match the size of your upper body, just going on that pic above.
maybe youve answered this elsewhere, but is this because of the knee trouble you mentioned, or were you like many guys in the gym when you started and just trained upper body, etc.
just curious man, again, not ripping or anything, your upper body is sick, just seems the legs should have more size for your upper body. and id say thats why so many people comment that you look WAY bigger than your actual weight.
[quote]dez6485 wrote:
ACT-
hey man, dont take this as a “dis” at all, because youre development is well past mine, but it seems your legs dont match the size of your upper body, just going on that pic above.
maybe youve answered this elsewhere, but is this because of the knee trouble you mentioned, or were you like many guys in the gym when you started and just trained upper body, etc.
just curious man, again, not ripping or anything, your upper body is sick, just seems the legs should have more size for your upper body. and id say thats why so many people comment that you look WAY bigger than your actual weight. [/quote]
Hey bro,
No offense taken, I enjoy input from everyone. I’d be the first to admit I don’t know much about posing, especially in the lower body.
When I first started training I did leg press, leg extension, and leg curls. Within a year I learned squats and stiff leg deadlifts. I messed up my low back pretty bad on the stiff leg deadlifts. At this time, circa 1998, I didn’t have video to go by only what I read in online news groups. I was using all back and no glutes or hamstrings. I probably didn’t do legs for a year. Other than that I’d say I’ve been doing legs on par with other body parts.
Thankfully the knee hasn’t been an issue. I broke my pre surgery front squat PR earlier this year.
I think my legs are proportional. I measured them the other day cause I was curious of their size because I am having trouble fitting them into dress pants. They are currently 25 1/2 inches. I didn’t measure anything else but if I had to guess I’d say my arms are around 16 cold and unflexed.
I plan on taking some pics and mesurements in the next two weeks. I’m currently going thru the IBB transition phase.
[quote]ACTrain wrote:
Hey bro,
No offense taken, I enjoy input from everyone. I’d be the first to admit I don’t know much about posing, especially in the lower body.
When I first started training I did leg press, leg extension, and leg curls. Within a year I learned squats and stiff leg deadlifts. I messed up my low back pretty bad on the stiff leg deadlifts. At this time, circa 1998, I didn’t have video to go by only what I read in online news groups. I was using all back and no glutes or hamstrings. I probably didn’t do legs for a year. Other than that I’d say I’ve been doing legs on par with other body parts.
Thankfully the knee hasn’t been an issue. I broke my pre surgery front squat PR earlier this year.
I think my legs are proportional. I measured them the other day cause I was curious of their size because I am having trouble fitting them into dress pants. They are currently 25 1/2 inches. I didn’t measure anything else but if I had to guess I’d say my arms are around 16 cold and unflexed.
I plan on taking some pics and mesurements in the next two weeks. I’m currently going thru the IBB transition phase.[/quote]
How exactly did you go about doing the SLDL when you got injured and what did you change? I like going heavy on them but maybe I shouldn’t risk it.
Also, where do you measure your legs?
[quote]pumped340 wrote:
How exactly did you go about doing the SLDL when you got injured and what did you change? I like going heavy on them but maybe I shouldn’t risk it.
[/quote]
Before I knew any better. I didn’t push back using my glutes and hamstrings. I bent over at the waist with the bar hanging out in front of me. So you can imagine the amount of weight my spine was bearing.
I prefer Romanian Deads to SLDL. To me the injury risk doesn’t outweigh the benefits.
[quote]pumped340 wrote:
Also, where do you measure your legs?[/quote]
I measure at their biggest point which is about halfway between the hip and knee.
Cool man, maybe it’s just the angle/height of the picture. And after reading your response I remembered some numbers in your I,BB log and thought I remembered some front squats in the mid 300s or so, small legs usually aren’t doing that.
Wow, there’s a ton of good info in this thread!
Update:
Starting Weight: 180
Current Weight: 204
Initially I was doing the old Protocol which included Surge Workout Fuel and Surge Recovery. Then I switched to the Full Anaconda Protocol.
Old Protocol (10/25/09 to 11/19/09)
Anaconda Protocol (11/23/09 to Present)
11/23/09 I started the IBB phases, the month previous I was doing my own routine based around Ramping and Autoregulation.
IBB Phases were broken as follows:
Shoulder Phase - 5 weeks
Back Phase - 7 weeks - I tweaked my low back on deadlifts in week 4, the last 3 weeks I replaced the deadlift exercises with another back movement
Leg Phase - 4 weeks
Misc - 2 weeks - Between 3/9 and 3/22 I started a new job and was on vacation for 4 days. At my new job I have access to a state of the art training center. I spent a few workouts playing with my new toys like glute ham raise, reverse hyper, fat bars, swiss bars, weighted vest and kettlebells.
Chest Phase - 4 weeks
Transition Phase - 2 weeks
Some Measurements:
Waist: 32 1/8 - 34 1/8
Biceps Cold Unflexed: 14 5/8 - 15 5/8
Biceps Flexed: 15 3/4 - 16 3/4
Quads: 23 3/4 - 25 1/2 Note: My left quad is 1/4 inch smaller, has been that way even before my knee injury.
Next Steps:
I like the specialty days of the IBB program. I am doing the shoulder phase again and have created my own workouts for the 2 full body days. I want to make use of some of the new equipment I have access too. The weather is getting nicer and I may switch out the wednesday workout for some outdoor GPP fun like farmers walks and sled dragging.
Couple of pics to follow.
5-2-2010 204lbs
5-2-2010 204lbs
5-2-2010 204lbs
Looks BIG man. So are you going to continue gaining lean mass?
When you planning on leaning out?
GJ
[quote]Gymjunkie wrote:
Looks BIG man. So are you going to continue gaining lean mass?
When you planning on leaning out?
GJ[/quote]
Hey GJ,
The plan now is to keep adding size. See where I can go without things getting out of control. 220? Wherever my body will allow me to go. I’m liking the size and strength gains. I don’t have a 6-pack right now and I’m ok with that.
I will eventually do a cut, probably with something like destroying fat or if an IBB cutting program is available at that time.
Definitely looking thicker bro. I don’t think you’ve reached the point of going ‘too far’ yet. Obviously your own body will tell you when it’s crossing that ‘line’, but your frame can definitely hold over two bills!
S
What exactly do you do differently for RDL compared to SLDL? I can never seem to find a good answer about what specifically is different.
I think it’s interesting that your arms went up 1in for a 2in waist gain, and since I started my bulk last July my arms have gone up 1.5in for a 3in. waist gain (as in same ratios), but really just standard nutrition/lifting I would say.
AC, quick question, where do you take your waist measurements? I’ve heard people taking them from different areas just curious as to the exact location you place your tape when measuring…
thanks
[quote]jlutz3 wrote:
AC, quick question, where do you take your waist measurements? I’ve heard people taking them from different areas just curious as to the exact location you place your tape when measuring…
thanks[/quote]
I take the measurement at the belly button.
[quote]pumped340 wrote:
What exactly do you do differently for RDL compared to SLDL? I can never seem to find a good answer about what specifically is different.
[/quote]
In a RDL your knees are slightly bent and you initiate the movement by pushing the hips back and keeping the bar close to or rubbing against your legs.
In a SLDL your knees are locked and you initiate the movement by bending at the waist which will put the bar farther out in front of you.
Do a google search for romanian deadlift vs stiff leg deadlift
[quote]pumped340 wrote:
I think it’s interesting that your arms went up 1in for a 2in waist gain, and since I started my bulk last July my arms have gone up 1.5in for a 3in. waist gain (as in same ratios), but really just standard nutrition/lifting I would say.[/quote]
I had thought my arms went up more because of the way they are fitting in my shirts. But when I measured it came out to 1 inch. I performed very little direct arm work. 1 or 2 movements for bis and tris a week. Most the work they got was from the pressing during shoulder and chest phases and back work during the back phase.