Still lifting heavy and you had a off day!good sign ha!
can’t get rid of this cough
i was exhausted 2 exercises in
and i was yawning alot.
i felt that same way when i got back home yesterday from working out.
does that mean i’m fatigued or something?
i feel like i read somewhere that if you’re yawning and feel tired during your workout that your CNS is too taxed or something…i feel like maybe I’m just trying to go too hard too early into recovering from my chest cold.
either way today’s workout sucked.
If you have a cold/flu/sunburn/DOMS the body sees all of these as stress factors. Sounds like the cumulative effect of the training with the cough has caught up with you. Take a full 2 days off IMO. Get plenty of vitamin C etc. You’re only going to spin your wheels IMO.
[quote]Intersweat wrote:
If you have a cold/flu/sunburn/DOMS the body sees all of these as stress factors. Sounds like the cumulative effect of the training with the cough has caught up with you. Take a full 2 days off IMO. Get plenty of vitamin C etc. You’re only going to spin your wheels IMO.[/quote]
Yeah that’s what I think…luckily I’ve got a weekend to take off so that will put me right back on track…thanks Gary!
Ok,
Felt better (aka not sick) for today’s workout, but I am burnt out.
I also found out my form is fucked on the deadlift. My back is taking over because I have poor glute activation. Looks like I gotta drop deads in favor of sumo deads until I get my glutes to fire correctly. Also more pull throughs, and I might just do only sumos and front squats as my only dual-leg work, and the rest single-leg work.
I’m thinking:
ACTIVATION EXERCISES: pull throughs + single leg squats
REGULAR EXERCISES:
front squat
sumo dead
bulgarian split squats
reverse db lunges
step ups
Even though I took a de-load week like a month ago, I am super burnt out.
I hate these workouts now. I no longer look forward to high-volume. I think that since I’ve been doing high-volume workouts for like…~14 weeks? I think my brain is telling me its time to change it up.
So I just emailed a bunch of big dudes on here that know their shit, and are going to help me architect a good lower volume workout.
My primary goal is still size, I gotsta get up to 220 at least before I start cutting again. But there’s got to be another way to do it besides these insane workouts.
Today’s lifts went like:
375lbsx5SETSx5REPS deadlift
225lbsx3, 185lbsx4x8 front squat
120lbsx3x8 db reverse lunge
90lbsx3x8 step ups
3x10 single leg straight-leg deadlifts
3x10 single leg squats
IT TAKES TOO LONG AND MY BRAIN DOESN’T LIKE IT!!!
Ok, trying low-volume again. It went well today. Did chest and bis, and it only lasted 1 hr, and I feel pretty good actually. I understand I get that feeling of “I could do more,” but I put my heart and soul into those last sets. Ha, one set of preachers I was saying “STOP BEING A PUSSY AND GET THAT ONE MORE REP” and it must have taken over 5 seconds to get from the bottom to the top. Did some DC extreme stretching at the end of chest and bis (respectively)…now its just a matter of eating enough to continue the size to 220!!!
I can do this for 8 weeks.
On a side note, NEVER let anyone fuck with your goals. I was speaking with my ex and she had remarked she “liked me better when [I] was skinny, now [I] look like a meathead.” Hahahaha a meathead at 205. She says “it goes both ways” in reference to how I didn’t like her gaining weight (aka fat), but she disapproves me gaining muscle.
Funny, because I’ve gotten more attention from HOTTER women at this weight than I ever did at 175. If anyone (this goes for man or woman) can’t appreciate you for who you are, then its not worth it. Now, one could argue I didn’t appreciate who for who she was in terms of body image, but I think we can agree here there’s a difference between how she was putting on bad weight and I’m putting on good weight.
I dunno…that sucked hearing she didn’t approve, when its something I love to do and its HEALTHY for me…and yet, I’ve gotten nothing but positive remarks from literally every other woman. It’s asinine.
DON’T LET ANYONE FUCK WITH YOUR LIFTING GOALS.
Ah dude she’s just being spiteful becuase she’s seeing you move on to become better!
Painful for her to watch i guess…
internet high 5
[quote]
DON’T LET ANYONE FUCK WITH YOUR LIFTING GOALS.[/quote]
Lesson well learnt from the sound of things.
On another note… Personally my workouts never last more than 70 minutes and I prefer to get them done in 50. I have been training twice a day quite a lot recently and its benefiting me for sure. Have you ever considered it?
G
i love this new workout.
back and hams and abs today.
i am done with school.
i have 3 months off
i’m down to 203 
i’m down to 13.7% bodyfat
basically i am at 175 lbm, so ive lost a pound of fat and mass
lifts are still going up
shit i need to start gaining again!
dude whats your workouts looking like now with the lower volume?
im still workin out the kinks to it. its low volume. the split is
mon: bi-quad
tues: chest-calves
thurs: shldr-tris
fri: back-hams
but I’ve got to work out whether I wanna switch out calves for abs, and my tris exercises are just not working that well. so once i get that all leveled, i’ll probably post the new workouts. gotta put up more weight for sure!!!
I do low volume too, but i work chest + tris the same day that always kills them!what exercises you doing for your tri’s?
for tris i just switched to bench dips and overhead tri extensions, we’ll see how those go.
did back and hams today.
- YATES ROWS = AMAZING
- SUMO DEADS = MY SOLUTION
Sumo deads keep the posterior chain workin hard. Super hard. Also relieves the lower back. It’s exactly what I needed to fix my glutes/ham problem. That w/ rack pulls, RDLs and lunges – FUCKING SOLID PLAN.
bis and quads today.
makin progress…with the strength, but not with weight. still at 203. guessing body fat is still dropping at this point…im not even trying to…i think i better eat more, but my budget can’t support yet another 500+ calories per day, bringing me up to a minimum 4800 calories for OFF days and nearly 5500 on leg days.
shit…
chest and calves today.
12 reps of 85lb dumbbells for bench. that’s the most reps i can do for that exercise, and that’s the highest dumbbells we now have at this gym (quite a shame). looks like i’ll have to move onto barbell again.
also did a bunch of explosive work on the barbell bench @ 185 lbs. lots of fast triples. i’m going to hit 315 on the bench before this year is done. i’m at about 270+ right now.
working calves directly for the first time in a long time. kinda weird.
i’m pissed.
i’m still at fucking 203. even though my muscle mass has increased since the 2 lb weight drop, I just want the scale to go up. it’s like i’m leaning out without even trying – Berardi’s massive eating calculator has me at 3700 (off days) all the way up to 4200 (workout days), and i’m eating 4000-4600 calories a day and its STILL not enough!!! i feel like I need to be eating 4500-5000, but I just really have no idea where I’m going to get the money to make that happen, eating as much as i am is already breaking the bank…
[quote]acelement wrote:
chest and calves today.
12 reps of 85lb dumbbells for bench. that’s the most reps i can do for that exercise, and that’s the highest dumbbells we now have at this gym (quite a shame). looks like i’ll have to move onto barbell again.
also did a bunch of explosive work on the barbell bench @ 185 lbs. lots of fast triples. i’m going to hit 315 on the bench before this year is done. i’m at about 270+ right now.
working calves directly for the first time in a long time. kinda weird.
i’m pissed.
i’m still at fucking 203. even though my muscle mass has increased since the 2 lb weight drop, I just want the scale to go up. it’s like i’m leaning out without even trying – Berardi’s massive eating calculator has me at 3700 (off days) all the way up to 4200 (workout days), and i’m eating 4000-4600 calories a day and its STILL not enough!!! i feel like I need to be eating 4500-5000, but I just really have no idea where I’m going to get the money to make that happen, eating as much as i am is already breaking the bank…[/quote]
Ground beef, pasta, white 10minute rice (uncle ben’s ;D), etc… Come on now 
So… How much progress have you made, strength-wise?
Odd that the scale isn’t moving… Do you actually keep getting leaner ?
[quote]acelement wrote:
im still workin out the kinks to it. its low volume. the split is
mon: bi-quad
tues: chest-calves
thurs: shldr-tris
fri: back-hams
but I’ve got to work out whether I wanna switch out calves for abs, and my tris exercises are just not working that well. so once i get that all leveled, i’ll probably post the new workouts. gotta put up more weight for sure!!![/quote]
Try
Mon chest + back
Tue off
Wed Legs
Thur Delts
Fri Guns
Imo, doing something like free-weight CGP after delt work isn’t that great (I lose up to 100 lbs on my work set then). Maybe this way will work better for you, maybe not.
Or do Tris with chest, but that makes doing a big press for tris difficult… Unless you go with In-Human presses or SWRGB’s.
Anyway… Splitting quads and hams you could do quads with delts and hams with back /move back to monday or tuesday, whatever you like).
Just some ideas.
[quote]Cephalic_Carnage wrote:
Ground beef, pasta, white 10minute rice (uncle ben’s ;D), etc… Come on now
So… How much progress have you made, strength-wise?
Odd that the scale isn’t moving… Do you actually keep getting leaner ?
[/quote]
Strenght is hard to measure actually, because before I was doing high volume, and I had a set of exercises that I was doing for certain rep ranges over a large series of sets…now I’m doing those same exercises with only ONE work set, and its a balls-to-the-wall work set of usually higher reps, so I guess stronger.
Looking at my raw numbers, since I took my 1RM, my bench has gone up 20 lbs (it’s a form thing, plus a GREAT deal more focus on my weak point)
I’m about 15 lbs more in my deadlift, and I’m not too sure about squat. Squat is always the hardest for me to measure.
See with bench or deadlift, its pretty easy to see if you’ve hit your mark: you touch your chest and extend or you stand up straight. Squat is different for everyone because we all have different “bottoms”. Some people round their butts higher or lower, so a safe squat is at a different height for everyone, and for every session depending on how loose your hip flexors and posterior chain are. Also, I’m only doing front squats from the bottom position now, which are much harder, so my weight has decreased, but at least the pins are a marker for if I successfully complete a rep.
For reference, I was doing front squats (standing) at 225x3 or 4 reps, now I’m doing 165 for 12 from the exact same, brutally deep bottom position. So given 1RM calculations, it puts my max at about the same, except I’m starting from bottom position for every rep, so I would guess I’m stronger in the squat as well.
And yes, I am continuing to lean out. When I first hit 205, I was at close to 15% body fat. I’m stagnating between 203-205, but my body fat is closer to 13.7%. Last summer I peaked at 208 lbs, but it was at 17% body fat, so as far as I’m concerned, I’ve got more lean mass than I ever have had before. And the body fat keeps going down, despite all of the calories I eat. Which makes me think I would literally BOIL fat off of my body if I actually went into a true caloric deficit.
I wonder if it also has to do with the fact that I eat less meals, but really large meals. My breakfast is at least 1300 calories. Dinner is also over 1200. I get around 1000 from my workout window (before, during and after), so within 3 meals I’m eating 75% of my calories or more for the day. Could a great deal of that be going to waste?
[quote]acelement wrote:
Cephalic_Carnage wrote:
Ground beef, pasta, white 10minute rice (uncle ben’s ;D), etc… Come on now
So… How much progress have you made, strength-wise?
Odd that the scale isn’t moving… Do you actually keep getting leaner ?
Strenght is hard to measure actually, because before I was doing high volume, and I had a set of exercises that I was doing for certain rep ranges over a large series of sets…now I’m doing those same exercises with only ONE work set, and its a balls-to-the-wall work set of usually higher reps, so I guess stronger.
Looking at my raw numbers, since I took my 1RM, my bench has gone up 20 lbs (it’s a form thing, plus a GREAT deal more focus on my weak point)
I’m about 15 lbs more in my deadlift, and I’m not too sure about squat. Squat is always the hardest for me to measure.
See with bench or deadlift, its pretty easy to see if you’ve hit your mark: you touch your chest and extend or you stand up straight. Squat is different for everyone because we all have different “bottoms”. Some people round their butts higher or lower, so a safe squat is at a different height for everyone, and for every session depending on how loose your hip flexors and posterior chain are. Also, I’m only doing front squats from the bottom position now, which are much harder, so my weight has decreased, but at least the pins are a marker for if I successfully complete a rep.
For reference, I was doing front squats (standing) at 225x3 or 4 reps, now I’m doing 165 for 12 from the exact same, brutally deep bottom position. So given 1RM calculations, it puts my max at about the same, except I’m starting from bottom position for every rep, so I would guess I’m stronger in the squat as well.
And yes, I am continuing to lean out. When I first hit 205, I was at close to 15% body fat. I’m stagnating between 203-205, but my body fat is closer to 13.7%. Last summer I peaked at 208 lbs, but it was at 17% body fat, so as far as I’m concerned, I’ve got more lean mass than I ever have had before. And the body fat keeps going down, despite all of the calories I eat. Which makes me think I would literally BOIL fat off of my body if I actually went into a true caloric deficit.
I wonder if it also has to do with the fact that I eat less meals, but really large meals. My breakfast is at least 1300 calories. Dinner is also over 1200. I get around 1000 from my workout window (before, during and after), so within 3 meals I’m eating 75% of my calories or more for the day. Could a great deal of that be going to waste?[/quote]
Well, we eat 5-6 meals a day for a reason in bodybuilding… I’ve never managed to get anywhere when eating less frequently. Can’t say for sure and whether that’s true in your case though.
Do you do a lot of cardio, or do you maybe get a lot of activity at work or so?
Also, your strength (not 1RM, that’s not really all that important when it comes to bodyweight/muscle-increases unless you do a lot of low-rep sets for each exercise… More like 8RM) has increased will have to increase by a substantial amount in order for you to become significantly larger.
No worries, you’ll get there as long as you always beat your previous bests by reps or weight (or both).
Yeah I gotta try to eat more.
I don’t do any cardio, and I’m actually quite sedentary.
So yeah, today was shoulders-tris.
Made progress except for DB press…can’t get above 6 reps for 75lb dumbbells. I’m starting to stagnate.
Shit.