Bigmac73nh's Log

Training Training Logs
201

[quote]The3Commandments wrote:

God, why?[/quote]

I was doing something pulse fast-esque with Humapro. I had a couple of off days over the weekend and decided to work on leanness. I like doing stuff like that on off days so that I can err on the side of too much on training days and fuel some good muscle/strength gains without giving up too much (if any) leanness.

With that said, 41 hours was more than I needed. 36 would have been good, 41 just happened because of how long it took me to drive down to school.

202

[quote]spar4tee wrote:
Nice iron cross … London 2012?[/quote]

Haha thanks man

203

Today’s Workout: Power Work Week 2 Heavy Legs

455x2 DL (Circuit D Round 5)

495 DL PR (Circuit D Round 6)

Activation:

A1. Overhead Med Ball Throw (went lighter today) 4x1

A2. Weighted Jumps 4x1

A3. Ring Dip Catches 4x3

A4. Band Pull Aparts 4x10

HFSW/Ring Work:

B1. STC Series:

Advanced Tuck 2x5

One Leg Out 2x3 (switching legs between sets)

Full Lever Attempt 2x1

B2. Box Jumps (highest box)

6x1

C1. Heels Elevated Front Squats (small plates- 5lbers)

135x3
185x2
205x1
205x3
225x2
245x1
245x3
275x2
315xBail (bar shifted forward as I came out of the hole, so I just set it down on the pins)

C2. Ring Dips

1x5
7x3

C3. Band Pull Aparts

9x5

C4. One Arm DB Snatch From Floor

3x1 LR (performed only after each single rep/attempt)

D1. Deadlift

Warm-ups- 135x3, 225x3
315x3
365x2
405x1
405x3
455x2 (straps and loose belt in from here on)- vid
495x1 PR (+20)- vid

D2. Iron Cross Series:

1/3 ROM 2x5

2/3 ROM 2x3

Full Attempt 2x1

D3. Band Pull Aparts

6x5

D4. Box Jumps (highest box)

4x1 (only in rounds 3-6)

E1. NG Incline Machine Press

Warm-up Sets x2
125x6
145x3
125x6
145x3
125x6

E2. DB High Pulls

Warm-up Sets x2
50sx6
60sx3
50sx6
60sx3
50sx6

E5. Band Pull Aparts

7x5

Rehab:

F. Hyperextensions x50

G. Lower Back Foam Rolling

Notes:

AWESOME workout. I felt ready to lift heavy when I got in today, so I made today what I wanted last Thursday to be. I’m trying to be smart and back off on upper body lifts so my shoulder can heal up right, so I went hard on the rings instead of those lifts.

The agile 8 definitely made a difference on front squats today. Knees felt better than they have in a long time. Went ATG on these and they looked great up through 275. Legs were strong and could have taken more than 315, but I’m not really used to having that kind of weight across my shoulders. I ended up pitching forward a little bit as I came out of the hole and the bar slipped into the space between my anterior delt/bicep on the left side. I just slid it down gradually and set it down on the pins after that because I didn’t want to hit a grinder while raping on my lower back by putting it into a really awkward position.

Deads were the highlight of this workout. Finally nailed 5pps. Very happy with that. I’m hoping to hit 545 by my one year anniversary of DLing heavy (need to go back in the log and check that date- sometime in May or June though), but we’ll see. Deads are kinda funny for me- they more or less feel the same as far as effort is concerned as soon as I get over 405, so it’s tough for me to tell exactly how much more I can get after a PR. Yet in spite of that, I can tell by the time the bar hits mid-shin whether I’ve got the lockout or not. I’m good at deciding whether to bail on a rep before it becomes a failed grinder, but I can never tell whether I nailed my max, or have 5-20 more in me.

Upper body work was nice but uneventful. The 6-3-6-3-6 form is what I’ll be using for HFSW for the rest of the week. The idea is to keep going on the higher rep stuff (6-8 is high within the context of the power work), but sort of work in a bit of triples to get me ready to do that while working a bit heavier next week. It also allows me to work with a greater total rep volume this week while NOT increasing weights on most sets (I’m getting in 24 reps per exercise this week while I only got 18 in last week).

Time to go enjoy life and eat like a mofo.

204

Nice PR man. Feels good doesn’t it?

205

[quote]spar4tee wrote:
Nice PR man. Feels good doesn’t it?[/quote]

Thanks dude. Yeah, feels great. Haven’t DL’ed even close to my max for awhile and it was nice hitting it

206

AM Workout: Power Work Week 2

Agile 8 at home before driving to the gym

Activation:

A1. Overhead Med Ball Throw 4x1

A2. Weighted Jumps 4x1

A3. Ring Dip Catches 4x3

A4. Band Pull Aparts 4x10

HFSW:

B1. Front Squats

135x6
155x3
135x6
155x3
135x6

B2. Band Straight Arm Pulldowns

5x5

B3. One Arm DB Snatch From Floor

5x1 LR

C1. Deadlift

185x6
225x3
185x6
225x3
185x6

C2. Band Straight Arm Pulldowns

5x5

C3. Box Jumps (Highest Box)

5x1

D1. NG Machine Incline Bench

125x6
155x3
125x6
155x3
125x6

D2. Band Pull Aparts

5x5

D3. DB High Pulls

50sx6
60sx3
50sx6
60sx3
50sx6

E. Hyperextensions x25

Notes:

Quick workout here. Tonight’s workout will be similar, but will also incorporate ring work (STC, iron cross, and dips).

Kept the leg work nice and light. Working in the 40-50% range on them shitz and just tried to explode extremely hard. Legs/low back felt moderately skeeted when I woke up, but they were feeling nice and loose by the time I was done with the Agile 8 and weight work.

Upper body work was nothing special. Good explosiveness/feel. I guess the 3 rep weight I used on the machine press was 155, but I think I noted 145 in my log yesterday.

207

Going to log nutrition in a legit way this week. Shits is going to get weird this week. I’m trying to attack the overreaching thing from two sides and I want to have a good record of what I’m doing:

  1. Progressive volume overload into tomorrow. More minor accumulation today between two workouts, then I’ve decided to hit one higher-volume workout in the AM tomorrow in which I’ll push the limits of physical burnout. I’m going to limit pressing/upper body pulling to respect the shoulder (probably add one more cycle of 3/6 reps to each exercise), but I’m going to go shithouse on legs and back and hammer out sets of FS and DL’s with ring, band, and neural recovery work dispersed among them until I see a decline in explosiveness. I don’t care if that happens at the 7 set mark or the 20 set mark. Going to leave myself a large workout window to fuck shit up.

  2. Eating under maintenance once I shift to activation/recovery work only on Thursday. I may go as far as slicing my calories in half at that point. I still have more Humapro than I budgeted for this month, so I will crank that down and keep protein/fats where they are but drop out carbs.

My goal is to moderately exceed my ability to recover in a muscular sense, but not push it to the point where my neural recovery suffers. That way I’ll be able to significantly drop volume while increasing weight and nutrient intake to go crazy on performance leading up to another max day next Thursday or Friday.

So here’s the nutrition for today (will continue to update as I go):

6:30AM: 5 tabs Humapro
7:00AM: 2 HOT-ROX (all gone now)
8:00AM: 1 scoop Humapro
8:30AM: (begin workout): 5g BCAA structured peptides sipped through workout
9:15AM: 2.5g creatine monohydrate
10:00AM: 1 scoop Humapro
10:30AM: 2 Neurostim, 2 fish oil
11:30AM: 1 Brain Candy
12:30PM: 5 tabs Humapro
2:30PM: 4 Indigo
3:00PM: 1 scoop Humapro
3:20PM: 2 Twix bars, 5g BCAA structured peptides
4:30PM: 1 scoop Humapro sipped through workout
6:30PM: 1 rotisserie chicken, 2 cups rice, 8 Brazil nuts, 2 Twix bars, 2.5g creatine monohydrate, 1 Power Drive, 390mg DMAE, 8000 IU vit D, 5 caps psyllium fiber

208

3/13 PM Workout: Power Work Week 2

Activation:

A1. Overhead Med Ball Throws 4x1

A2. Box Jumps 4x1

A3. Ring Dip Catches 4x3

A4. Band Pull Aparts 4x10

HFSW/Ring Work:

B1. Front Squat (heels on 5’s)

135x6
155x3
135x6
155x3
135x6

B2. Ring Dips

5x3

B3. Band Pull Aparts

5x5

C1. STC

5x3

C2. One Arm DB Snatch From Floor

5x1 LR

D1. Deadlift

185x6
225x3
185x6
225x3
185x6

D2. Iron Cross Partials

5x3

E1. NG Incline Machine Press

125x6
155x3
125x6
155x3
125x6

E2. Band Pull Aparts

5x5

E3. DB High Pulls

50sx6
60sx3
50sx6
60sx3
50sx6

Notes:

Just got completely lost in this. Must have been the Brain Candy or something. I felt like I was in the gym for about 5 minutes lol.

Explosiveness was good, but DOMS was starting to kick in. Just going to work through it today, with the exception of maybe on rings- I’ll probably cut those because I don’t want to risk tearing a biceps.

Hitting the gym around 11AM today. Won’t be too fasted- only 13 hours or so- but I won’t be taking in many cals today. With the exception of the candy to spike insulin preworkout, it will be all protein and fats. Specifics later.

209

2101×2033 669 KB

Long overdue wheelz update. Still working on making these not look like shit.

Did a really bad job of placing my right leg in the pic from the front. I promise, it isn’t like two inches smaller or anything lol. I’m still way better at flexing my left quad, and if I don’t position my right leg correctly it looks like there’s a retarded size disparity between them. Oh well, posing/legs are both works in progress.

I need a fucking tan.

210

Today’s Workout: Power Work Week 2

Agile 8 before heading to the gym

Activation:

A1. Overhead Med Ball Throws 4x1

A2. Weighted Jumps 4x1

A3. Ring Dip Catches 4x3

A4. Band Pull Aparts 4x10

HFSW:

B1. Front Squat

135x6
155x3
135x6
155x3
135x6
155x3
135x6
155x3
135x6

B2. Ring Dips

9x3

B3. One Arm DB Snatches From Floor

9x1 LR

C1. Deadlift

185x6
225x3
185x6
225x3
185x6
225x3
185x6
225x3
185x6

C2. Band Straight Arm Pulldowns

9x5

C3. Box Jumps

9x1

D1. NG Incline Machine Press

125x6
155x3
125x6
155x3
125x6
155x3
125x6

D2. Band Pull Aparts

9x5

D3. Machine Lateral Raise

50x6
60x3
50x6
60x3
50x6
60x3
50x6

Notes:

Just caught a ton of volume today. Weights weren’t heavy, but it was hot as balls in the gym and it was a pretty difficult workout. Feel was on and the muscles were pretty beat up by the end, but I felt very activated and could have stayed focused/interested in the workout for several more hours.

Right biceps was feeling like dick, so I replaced the DB high pulls with the the machine laterals to be nicer to the biceps. I’m hoping the 3 days off will leave the biceps (and the shoulder for that matter) in a good place, but I’ll evaluate next time I go heavy (Sunday at the earliest) and make changes to rings/upper body programming as needed.

211

Nutrition For Today:

7:00AM: 5 tabs Humapro
7:30AM: 1 Brain Candy
8:30AM: 1 Spike Tab
9:30AM: 4 Indigo
10:00AM: 1 scoop Humapro
10:20AM: 2 Twix bars, 5g BCAA structured peptides
11:00AM Begin Workout
11:30AM: Begin sipping 1 scoop Humapro
1:00-3:00PM: 2 Twix bars, 5g creatine monohydrate, 1 rotisserie chicken, 8 Brazil nuts, 8000 IU vit D, 5 psyllium fiber, 2 Neurostim, 4 fish oil
5:00PM: 5 tabs Humapro
7:00PM: 5 tabs Humapro

I’m a date for a sorority cocktail tonight, so maybe another Brain Candy before that. There will be alcoholz, but not many. Got a long day tomorrow so I’m not trying to get shitcocked or anything.

Tomorrow calories/macros will be even lower. Pretty much today minus the Twix bars, but with a couple extra hits of Humapro. Fortunately I have way more than I need this month, so I can just go to town and bag a lot of calories without worrying about undernourishing my muscles. I’m all done with the workout-based part of the overreach. Work volume will be minimal over the next few days (just mobility and some jumps/throws/DB snatches to keep the metabolism and activation in a good place) and there won’t be too much fuel needed for muscle recovery, so I’ll be running at a pretty substantial caloric deficit. By Sunday I should be ready to crank down a ton of cals and start working at a much lower volume and working up to a beast mode performance/strength peak for the month late next week.

P.S. Fucking late spring weather going on and it is beautiful. Glad to be wearing shorts again, and I’m not complaining about the mixture of yoga pants/sundresses going on with the ladeez either. The weather is really making me happy that I’m a second semester senior and not someone bound by real academic commitment. Life is good.

212

[quote]bigmac73nh wrote:

7:00AM: 5 tabs Humapro
7:30AM: 1 Brain Candy
8:30AM: 1 Spike Tab
9:30AM: 4 Indigo
10:00AM: 1 scoop Humapro
10:20AM: 2 Twix bars, 5g BCAA structured peptides
11:00AM Begin Workout
11:30AM: Begin sipping 1 scoop Humapro
1:00-3:00PM: 2 Twix bars, 5g creatine monohydrate, 1 rotisserie chicken, 8 Brazil nuts, 8000 IU vit D, 5 psyllium fiber, 2 Neurostim, 4 fish oil
5:00PM: 5 tabs Humapro
7:00PM: 5 tabs Humapro
[/quote]

lol

Doctor: So, Mac, what has your diet looked like lately.
Mac: reels off this list
Doctor: look of horror on face

213

[quote]The3Commandments wrote:

[quote]bigmac73nh wrote:

7:00AM: 5 tabs Humapro
7:30AM: 1 Brain Candy
8:30AM: 1 Spike Tab
9:30AM: 4 Indigo
10:00AM: 1 scoop Humapro
10:20AM: 2 Twix bars, 5g BCAA structured peptides
11:00AM Begin Workout
11:30AM: Begin sipping 1 scoop Humapro
1:00-3:00PM: 2 Twix bars, 5g creatine monohydrate, 1 rotisserie chicken, 8 Brazil nuts, 8000 IU vit D, 5 psyllium fiber, 2 Neurostim, 4 fish oil
5:00PM: 5 tabs Humapro
7:00PM: 5 tabs Humapro
[/quote]

lol

Doctor: So, Mac, what has your diet looked like lately.
Mac: reels off this list
Doctor: look of horror on face[/quote]

Last time I went to the doctor I was told that creatine could make my kidneys spontaneously combust (or something) and that I needed to start doing cardio because I wouldn’t have time to lift weights in law school and I would get fat.

I will not be discussing nutrition with doctors who don’t actually work out and follow sports nutrition anytime soon lol.

214

I just started reading your training log and I have to say I like it. You’re very regimented and consistent and have great attention to detail. Wish I could understand the training itself. lol. I’ll be following more.

215

[quote]165StateChamp wrote:
I just started reading your training log and I have to say I like it. You’re very regimented and consistent and have great attention to detail. Wish I could understand the training itself. lol. I’ll be following more. [/quote]

Thanks man, good to have you following along.

The training is based at least generally on some of CT’s more recently-developed training principles (a combination of the principles behind the programs he customized for me last year and his newer developments through the Indigo spills). I also do a lot of experimentation to try and tailor the programming to my current strengths/weaknesses, but the basics tend to stay the same.

I try to explain the methods to my madness, but a lot of the descriptions read like the lengthy, postworkout stim-fueled rants that they are haha. If you have any questions about what the hell I’m trying to get across at any point, let me know and I’ll be glad to clarify.

216

[quote]bigmac73nh wrote:
a lot of the descriptions read like the lengthy, postworkout stim-fueled rants that they are haha[/quote]
yes … yes they do

217

[quote]spar4tee wrote:

[quote]bigmac73nh wrote:
a lot of the descriptions read like the lengthy, postworkout stim-fueled rants that they are haha[/quote]
yes … yes they do[/quote]

Sorry I party.

My notes will be much shorter when I master the internets and learn to use memes. Because a meme is worth 1000 semi-coherent words.

218

Today’s Workout: Mobility/Activation Work

Agile 8

A1. Weighted Jumps 4x1
A2. One Arm DB Snatch From Floor 4x1 LR

B1. NG DB OHP 8x1
B2. Vertical Jumps 8x1

Nutrient intake will be very low today. Eating the chicken/Brazil nuts, and that’s about it. Plenty of Humapro for the rest of the day.

219

Notes on training in for the near future:

-This Week-

Going to get into the gym tomorrow and possibly Saturday as well for some power work and shoulder rehab. Just going to perform my jumps, along with some one-arm DB snatches, overhead med ball throws, and band work. Will continue to hit the Agile 8 at home every day.

-Next Week-

I mentioned before that I spent the past three days intentionally overtraining to an extent, and now I’ll be keeping it to protein/fats/EAA’s over the next few days so my muscles will be well-recovered, but I’ll be running at a steep caloric deficit.

Starting Monday, I’ll be jacking up the nutrient intake, but significantly lowering volume (going to run 3x3 for sets x reps on the main exercises). As far as loading goes, I’ll be working at around 60% of my 1RM Monday, 50% on Tuesday, 40% on Wednesday, then Thursday will be a heavy day and I’ll be ramping up then working in triples and singles (I’ll shoot for some 1RM’s if I’m feeling it).

I’m going to tentatively plan on working rings lightly on Monday and Tuesday, then as heavy as I feel comfortable going on Friday. My right biceps is definitely off and I’m going to have to feel it out though. I’m hoping that the next few days will allow it to recover, but if it doesn’t feel great by Monday I will be staying off the rings for a week or so.

I plan to make some changes to the way I’m doing band work. Right now I work in 5-10’s and use moderate speed, but I’m going to start just doing super-slow singles to try and get better micro-oscillation going. If my biceps isn’t adequately recovered by Monday, I’ll just perform band pull aparts and straight arm pulldowns in this fashion at a higher volume. That way I should be able to make up for the metabolic/activation-related benefits of the rings while putting far less stress on my biceps until it feels great.

220

Killing it man. The leanness is improving and the weights are staying high. Great job. You are one thick SOB. Mirin.