Bigmac73nh's Log

Training Training Logs
361

[quote]ryanbCXG wrote:
Lol nope. Wasnt too long. sorry for making you type it up early.

So the carb meals are post workout then?[/quote]

Not necessarily lol. At least one comes after, but I’m not too specific other than that. Today I went to the gym a little earlier, so I just had the granola bars first and am eating the first carb meal now. Other days this week I’ve had one carb meal pre-WO and one carb meal post-WO.

I’m more concerned with daily totals than timing right now since I still have the Indigo in ATM.

362

Ah yes taking Indigo 2 times makes sense then. You could jsut do you dose post workout and then consume both carb meals. Stretch your Indigo a bit longer…You going to switch to backloading after Indigo is gone?

363

[quote]ryanbCXG wrote:
Ah yes taking Indigo 2 times makes sense then. You could jsut do you dose post workout and then consume both carb meals. Stretch your Indigo a bit longer…You going to switch to backloading after Indigo is gone?[/quote]

I literally have 3 doses of Indigo left, so I’m just going to kill it this week. I was mainly using it to help drop the shit food bloat I was carrying after eating dirty bulk style for a few weeks. Judging by the mirror, I think I’ve dropped 5-10lbs of water weight since graduation haha.

Yes I am thinking of doing something similar to CBL, though I won’t be 100% true to Kiefer’s plan. I’m pretty much going to keep it to protein/fats throughout the morning, then eat 50-60g carbs preworkout and have the remainder of my daily carbs postworkout with some protein and very little, if any, fat.

I might pick up a less-sexy GDA than Indigo- prob either the one I’ve used before or the one KB was recommending on Facebook, but otherwise I won’t sweat it. I figure that working hard in the gym and remaining carb-fasted through most of the day will keep my insulin sensitivity pretty high anyway.

364

Today’s Workout: Pull

A1. Back Squat

Warm-up
45x8
135x8
185x8

HFS
3x225x6

A2. Straight Arm Band Lat Pulldown (worked in w/ HFS sets)

3x1 slow reps

B. T-Bar Rows

Warm-up
+45x8
+90x8

Wave Loading
+135x7 +160x5 +180x3
+160x5 +180x5 +225x3

C. L-H BPA

3x1 slow reps

D. DB Shrugs (hard squeeze at the top, straps on 70s+… saving the grip for Kroc rows lol)

Wave Loading
60sx7 70sx5 80sx3
70sx7 80sx5 90sx3

E. Banded Lat Pulldown (+mini)

1x6 slow 1.5s
2x3 for speed
1x6 slow 1.5s
2x3 for speed
1x6 slow 1.5s
2x3 for speed
1x6 slow 1.5s
1x3 for speed
1xAMRAP normal tempo 1.5s

F. Kroc Rows

60x12 LR
80x12 LR
100x17 LR +5 strapped LR

G. Machine Rear Delts

3x35

H. Hyperextensions x25

Notes:

Arguably the best lat pump I’ve ever had. I liked this a lot, think I finally cut out the redundancy and got the order right (my other pull workout this week had 12 sets of clean high pulls before the T-bar rows and also had the high rep rear delt work before Kroc rows… set myself up for DOMS out the ass on that one haha).

Really the only tweak I’m going to make next week is going a little lighter on T-bar rows. I tried them slightly heavier today just for shits and giggles and wasn’t wowed by the results. The pump/feel were still good (though not better), but it was way more awkward to keep my stubby ass legs in good position while using more than I weigh lol. There are multiple loading points on the T-bar setup at my gym (the normal one in front and then two behind) so I might try loading more weight behind me to see if that is any less awkward. Otherwise, fuck it- I’ll keep it light and explosive with a good squeeze.

Got a couple off days coming up. Kinda need them on the upper body. Legs are feeling great- squatted 4x this week (1 moderate, 1 heavy, then 2 light) and the knees seem to be holding up very well. Working on a 3 day quad pump here haha. Going to add a 5th squat day (4 HFS/leg day) next week.

365

Today’s Workout: Push

A1. Back Squat

Warm-up
45x8
135x8
185x8

HFSW
3x230x6

A2. Plate Squeeze Press

3x10 slow reps

B. Bench Press

Warm-up
135x8
185x8

Wave Loading

225x7 245x5 275x3
245x7 275x5 295x3

225x10 LOL too much tricep pump, had to stop there

C. Band Laterals

3x1 LR slow reps

D. Smith Seated OHP

Wave Loading
+95x7 +115x5 +135x3
+115x7 +135x5 +155x3

E. DB Low Incline Press

50s
1x6 slow reps
2x3 for speed
1x6 slow reps
2x3 for speed
1x6 slow reps
2x3 for speed
1x6 slow reps
1x3 for speed
1xAMRAP normal tempo… bottom 1/3 partialsxAMRAP… mid 1/3 partialsxAMRAP

F. Low High Low Incline DB Flyes (3 sec stretch)

20sx6
30sx6
35sxAMRAP

Notes:

Great feel today, retarded pump. Getting to the point where the two are getting better each day and hurting performance ATM (triceps pump got ridiculous during benching and was making lockouts difficult on the last few sets). I’m going to keep with the iso/barbell work combo for the summer- I expect to either a) adapt and see the performance move back up or b) get to the point where I’m satisfied with aesthetic progress for the time being and am willing to cut isolation moves/techniques to work strength for awhile. I’d prefer if the adaptation went down obviously, since I love working strength/size simultaneously, but I’m being realistic here and don’t mind fixating on the aesthetics for awhile if the pumps continue to shit on performance.

Beginning dat gluten free, moderately to severely bastardized CBL today. About to go slay some serious chicken and rice.

366

2592×1456 1 MB

OM NOM NOM some shrimp w/ spinach+cheese that I had today in lieu of my daily fuckload of steak. Didn’t feel like grilling in the rain lol.

Stu inspired me with one of his contest prep vids, so veggies and cheese will be a staple for non-carb meals this summer.

367

2592×1456 1000 KB

Here’s what I worked out for a banded T-Bar setup. Ideally the bands would be loaded more toward the front, but I couldn’t figure out any way to make it work.

Today’s Workout: Pull

A1. Back Squat

Warm-up
45x8
135x8
185x8

HFS
230x6
250x6
280x6

A2. Straight Arm Band Pulldown

3x1 slow reps

B. Banded T-Bar Rows (+2x doubled minis)

Warm-up
+45x8

Wave Loading
+45x7 +70x5 +90x3
+70x7 +90x5 +115x3

Pumpz
+45x15

C. L-H BPA

3x1 slow reps

D. DB Shrugs (strapped, saving the grip)

Wave Loading
70sx7 80sx5 90sx3
80sx7 90sx5 100sx3

E. Banded Lat Pulldowns (+mini)

1x6 slow 1.5s
2x3 for speed
1x6 slow 1.5s
2x3 for speed
1x6 slow 1.5s
2x3 for speed
1x6 slow 1.5s
1x3 for speed
1xAMRAP normal tempo 1.5s

F. Kroc Rows

60x12 LR
80x12 LR
100x17 + 5 strapped LR

G. Machine Rear Delts

3x35

Notes:

Great workout. Ramped up a little heavier on the squats to get ready for the heavy work tomorrow. Upper 200’s-low 300’s are starting to feel as easy as they should… finally starting to get comfortable with my setup for the first time in a couple years lol.

Took a stab at banding the T-bar rows, and I think it worked pretty well. I was a little bit over-cautious on the loading-should have gone with 3 plates for the top set. I threw in an extra pump set to compensate. If I nail the loading next time, I think this will be perfect.

368

2592×1456 849 KB

Found a way to set up bands on the low incline machine press. Felt awesome.

Today’s Workout: Push

A1. Back Squat

Warm-up
45x8
135x8
185x8

HFS
3x230x6

A2. Plate Squeeze Press

3x10

B. CG Bench (switching to CG because I’m tired of my right shoulder acting up)

Warm-up
135x8
185x8

Wave Loading
225x7 245x5 275x3… called it there, felt strong but it was a bit loose

225x15

C. Band Lateral Raise

3x1 LR slow reps

D. BTN Smith Press (focusing on externally rotating shoulders at lockout)

3x15

E. Banded Low Incline Machine Press (+doubled minis)

1x6 slow 1.5s
2x3 for speed
1x5 slow 1.5s
2x3 for speed
1x6 slow 1.5s
2x3 for speed
1x6 slow 1.5s
1x3 for speed
1xAMRAP top 1/3 partials… 1xAMRAP bottom 1/3 partials… 1xAMRAP full reps, moderate tempo

F. Low Incline DB Fly Stretch (3 sec stretch)

25x6
35x6
40xAMRAP

G. Machine Crunches (2 sec peak squeeze)

2xAMRAP, 1x1 FUCKING LOL, squeezed too hard at the peak contraction and got a fucking abs charlie horse on the first rep of the final set. Spent several minutes kneeling on the floor laughing my ass off and removing my upper abs from where my lower abs go before I could leave. Machine Crunch-1, Bigmac-0

Notes:

Right shoulder is being a bitch again. I really try to keep form tight on pressing, but all it takes is one awkward rep and I get several weeks of discomfort. I made some changes today to play it even safer with the shoulder: I’ll be benching CG for the foreseeable future and doing all pressing assistance work on machines (maybe a little floor press too). I’m also playing around with my split a little starting next week to give my shoulder more recovery time. I’m thinking:

Day 1- Performance Day (Heavy CG Bench, power snatch work)
Day 2- Chest/Shoulders (volume/pumpz)
Day 3- Lats/Traps Rear Delts
Day 4- Legs
Day 5- Arms

*HFS Squats every day except leg day, 3 sets of abs every day

Almost a standard bodypart split lol. I’m hoping that separating my heavy bench work from the assistance and pump work and then giving 5 recovery days before pressing next will do good things. I’ll adjust as needed though.

369

Ab charlie horses are possibly the worst. Jesus. I once got one bending down to pick up the couch to sweep underneath it.
Nice log man

370

[quote]BuildingUP wrote:
Ab charlie horses are possibly the worst. Jesus. I once got one bending down to pick up the couch to sweep underneath it.
Nice log man
[/quote]

Thanks man. Haha it was a new experience for me and not a terribly pleasant one

371

Today’s Workout: Pull, Arms, Heavy Squatz

A. Back Squat (beltless)

Warm-up
45x8
135x8
185x8
225x8

Wave Loading
280x7 300x5 320x3
300x7 320x5 340x3 felt good

B1. Band Straight Arm Pulldown

4x1

B2. Deadlift

135x8
225x8
315x7.5 lulz sweaty hands, bar slipped out
405x4… then low back locked up. Fuck hex plates, first and last time I will deadlift w/ them

-Intermission/1 million band GM’s to loosen up the low back to the point where I could move-

C1. Banded Meadows T-Bar Rows (+doubled minis)

Warm-up
bandsx8 LR

Works
3x+45x8 LR

C2. Kroc Rows

60x12 LR
80x12 LR
100x17 +5 strapped LR

D1. L-H BPA

3x1 LR

D2. DB Shrugs (3 count peak squeeze)

75sx12
85sx12
100sxAMRAP

E. Banded Lat Pulldown

3x:
[1x6 slow 1.5s
10 sec hold at stretch
1x3 for speed
10 sec hold at peak contraction
1x3 for speed]

1x6 slow 1.5s
10 sec hold at stretch
1x3 for speed
10 sec hold at peak contraction
1xAMRAP normal tempo 1.5s… mad hyooge pumpz

F. Machine Rear Delts

3x35

G1. Band GM’s

3x15

G2. Machine Crunches (2 sec peak squeeze)

3x15

H. Overhead Rope Extensions

2x8
1xAMRAP

I1. Banded Cable Pushdowns (1.5 reps)

2x12

I2. Cordova Extensions

2x6 LR

J. Low Incline Overhead Cable Extensions (3 sec stretch)

2x6
1xAMRAP

K. BB Curls

2x8
1xAMRAP

L1. Rope Hammer Curls (1.5 reps)

2x12

L2. Band Curls

2x6

M. Incline Machine Curls (3 sec stretch)

2x6
1xAMRAP meh. wanted incline DB curls, incline bench wasn’t free. this machine was not built for people with lats, did not enjoy

Notes:

Volume beast mode day. Was in the zone and even the resurfacing of a shitty low back injury could not derail me. Went in with 3 scoops of Humapro and felt like a machine.

Good day of squats- just felt strong and wanted to get the heavy work done today. 340x3 felt better than 335x3 did last week.

Not good day for deads. Played around with adding them in on back day, this will definitely NOT be happening. Hex plates made it feel so much shittier than usual and my low back was not happy. 405 is not a particularly big weight for me and it felt like fucking garbage. Had my first low back spasm/lockup in awhile and unracking 4pps of hex plates in that condition was literally in the top 10 worst gym experiences ever.

I managed to get my low back under control enough to get plenty more work done, but much time was wasted getting my full ROM back. I foam rolled/lax balled the shit out of my low back and gutted out another round of the Agile 8 post-WO, so hopefully tomorrow won’t be too miserable. I figure that working out any kind of tightness in the low back and surrounding muscles will help, hopefully I’m right lol.

Playing tomorrow by ear. If the low back feels good enough, I’ll get into the gym and do some higher rep machine work for legs. If not, fuck it- I’ve squatted 4x this week, my legs won’t shrivel up and die. Either way there will be much foam rolling/lax ball.

372

Well shit damn big session man. I thougth my session had volume. I lose. Hex deads suck unless you do singles or clusters. You could switch to a really low rack pull so the plates are barely off the ground. Just a thoguht. Oh and your back is nutz

373

holy volume!

374

@ryan You don’t lose because I went high volume for a day- your average workout is 100 sets longer than mine haha. And thanks for the suggestion on working with the hex plates, I’ll probably just stick to some higher rep DB SLDL shis dough. They have racks rather than cages at my gym and the pins are these goofy spring loaded things that I do not at all trust with 400+lbs lol. I think my deadlift strength will increase due to the amount of squats and rowing that I’m working in these days, I’ll just have to ease back in once I get to a gym with real plates in the fall.

@jab :wink:

Oh fuck you low back… there will be no gym today, so stiff. Investing myself in recovery for next week instead. A few days of icing/active recovery w/ bands, foam roller, and lax ball/extreme ibuprofen intake will hopefully get it done.

375

If you don’t squat 5x per week your legs will shrivel up and fall off, sorry. It’s science.

RE: hex plates: I feel your pain. All I’ve been able to use the past 6 months. The worst.

376

[quote]bugeishaAD wrote:
If you don’t squat 5x per week your legs will shrivel up and fall off, sorry. It’s science.[/quote]

Faaack now I’ve gotta rob a pharmacy so I can get another squat day in. Goddamn you science…

377

This low back thing is really shitty. Getting better though. Not even kidding, had to put on a weight belt to even be able to take a shit yesterday.

Been doing ibuprofen in the AM/PM, foam rolling and getting the lax ball on there throughout the day, and just doing a million band GM’s (they are fucking beautiful).

Throwing in some BW squats today to help loosen up the hams/glutes/quads. Getting out of bed first thing in the morning still sucked and there was much hobbling around, but it seems like I do ok as long as I loosen up enough. The first 48 hours after something like this are always shitty, hoping that tomorrow will show some serious improvement.

378

[quote]bigmac73nh wrote:
Not even kidding, had to put on a weight belt to even be able to take a shit yesterday.

[/quote]

Could be the most awesome thing i have read all year

379

[quote]ryanbCXG wrote:

[quote]bigmac73nh wrote:
Not even kidding, had to put on a weight belt to even be able to take a shit yesterday.

[/quote]

Could be the most awesome thing i have read all year[/quote]

WELL I’M GLAD MY INJURIES ARE ENTERTAINING FOR ONE OF US

lolol

380

Today’s Workout: Chest.Shoulders/Triceps

A1. Plate Squeeze Press

3x10

A2. CG Bench Press

3x225x6 squeezing inward/no lockout

225x13 had a few more in the tank, but I didn’t want to strain and fuck wit da back

B. Banded Low Incline Machine Press (+doubled minis)

3x: (may have been 4x… lost count and rounded down lol)
1x6 slow 1.5 reps
2x3 for speed

1x6 slow 1.5 reps
1x3 for speed
1x AMRAP normal tempo full ROM… top half partialsxAMRAP… bottom half partialsxAMRAP

C1. Band Lateral Raise

3x1 LR slow reps

C2. DB Laterals (little bit of body english to start reps)

40sx6
35sx8
30sx20 lol

C3. Bradford Press

2x40x12
40xAMRAP

D. Low Incline DB Fly Stretch (3 sec stretch)

25sx6
30sx6
35sxAMRAP

E1. Cordova Extension

3x12 LR

E2. Triceps Press(no fucking clue what this is called, saw it in one of STB’s vids)

3x95x10

F. Banded Pushdowns (+mini, 1.5 reps)

2x12
1xAMRAP

G. Low Incline OH Cable Extension (3 sec stretch, adding resistance each set)

2x6
1xAMRAP

H. Partial Hack Squats (a little better than 3/4 depth… just trying to loosen up the wheels and keep them from shriveling up and dying)

3x1ppsx15

I1. Machine Crunches (2 sec peak hold)

3x15

I2. Band GM’s

3x15

Notes:

Felt really good to get back in the gym today, had a ton of energy and got shit done. Threw on a loose belt for everything except the core work at the end and just avoided anything remotely stressful on the low back. I’m cutting back on the loading for this week and working high volume with moderate weight- really prioritizing leanness since that’s easy to work on without going heavy. Added a heavier stim in with the caffeine in the AM, will probably stick with it for the week and then back off for a week or two.

Woke up flat as hell due to Friday’s forced off day leaving me with only trace carbs for three days straight lol. Had a couple granola bars before the gym and that got me all amped up/provided enough carbs to fill me out from ‘flat as hell’ to ‘plain old flat.’ Going to town tonight and eating rice until I’m full without measuring or anything. Planning to house some veggies too OM NOM NOM. I expect to wake up a bit leaner and much fuller, but we’ll see.

EDIT: Also hit machine rear delts for 3x35 before I started working triceps… forgot to log that before