Bigmac73nh's Log

Training Training Logs
21

^255x1 clean and push press for a 10lbs PR… strapped to cut down on neural fatigue/not break my baby hands

AM Workout: Activation/Conditioning

Activation:

A1. Power Snatch from Hang

5xBarx3

A2. Military Press

5xBarx3

Rings Tension Work (focusing on “hollow body” on these- thanks Serge)

B1. Fat Man L-Sit Chins (heels in contact with the floor)

3xBWx3

B2. Feet-Elevated Push-ups

3xBWx3

Leg Work - 10 rounds, 10 sec rest between rounds

C1. Backward walking on treadmill v. max incline x 20 sec

C2. Squat Hold x 10 sec (squeezing hard)

PM Workout: Strength and Power Work/Conditioning

Activation

Some Clean/Push Pressing, Power snatching, and military press with the bar. Just felt it out, didn’t worry about specific sets/reps

HFSW

B1. Power Snatch From Hang

5x135x3

B2. Plate Lateral Raises (2 sec hold at peak)

5x10sx3

B3. Push Press

5x185x3

B4. Military Press

5x135x3

Full Body Tension Work

C. Ring Work/Holds

Power Work

D. Power Clean From Floor/Push Press (clean reps/push press reps)

135x1/3
155x1/3
185x1/3
205x1/3
225x1/2 (straps from here on)
235x1/2
245x1/1
255x1/1

Biceps

E1. Plate Curls (2 sec hold at peak)

6x10sx6

E2. Throw/Catch Curls

6x45x8

Conditioning - 4 rounds, 10 sec rest between exercises, ~60 sec between rounds

Rounds 1 & 2:

F1. Feet Elevated Ring Pushups x 20 sec
F2. BW Squats x 20 sec
F3. V-ups x 20 sec
F4. Mountain Climbers x 20 sec
[Repeat F1-F4]

Rounds 3 & 4:

G1. Fat Man L-Sit Chins x 20 sec
G2. BW Squats x 20 sec
G3. V-ups x 20 sec
G4. Mountain Climbers x 20 sec
[Repeat G1-G4]

Notes:

Nice workout here. I was feeling really beat up this morning, but I ate a shitload of food and that helped. Then I got the mail and realized that my DMAE had come, so I had 3 caps of that (for 390mg) with my preworkout coffee and creatine mono. This helped a lot… I was so focused that I could stare holes in the wall.

Most of this workout was pretty standard. I wasn’t sure how heavy I was going to go on the clean and push press today, but I was feeling really good after the HFSW and tension work, so I went with it. I could probably get better than 255 with better rest, but I decided to stop there because I got so lightheaded that I like had a vision quest and almost passed out when I set the bar down lol. I took that as my body telling me to chill out.

I mixed up the biceps work a little and went lighter, but upped the reps and density of the sets so that I had only enough time in between to grab a sip of BCAA’s. I was more or less donezo after that, but I just gave myself significantly more rest between rounds of conditioning and got it all in.

22

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A little baby hint of quad separation… coming along slowly but surely lol

Hung out with the guys last night… we stopped by a party then went to play some pool at the bar. Fought the urge to cut loose. I was pretty beat after my workout and ended up taking an unintentional nap lol. I had an extra cap of HOT-ROX and another 390mg of DMAE with a cup off coffee before heading out. Wow that woke me up. Just gooned around, drank a ton of water, and DD’d.

Starting today, I’ll be working with a 2x1 dose of HOT-ROX and a 1x390mg dose of DMAE preworkout. I’ll also toss in extra doses of DMAE as need for a boost to CNS recovery (helped a lot today). Today and Sunday will be higher carbs with a full Indigo dose, then I’ll drop down to a 1x4 cap Indigo dose and start cutting down the carb intake while trying to maintain volume.

Conditioning only tomorrow. Neural recovery and rest Sunday… maybe a little conditioning too if I’m still firing on all cylinders.

23

Oh man, I am here.

You’re def a thick, strong kid. Impressed. Good taste in lifting music, too hahaha.

Will be following. Welcome to the logs section.

24

taking notes on your workouts, they look pretty awesome, back is looking huge too man

25

following

26

@bug Thanks man! Some might disagree on the music haha. Teh dubstepz, they get… mixed reviews. But hey, haters gon hate.

@Blackaggar Thanks, I’m kind of pulling workouts out of my ass as I go these days, but they seem to be working pretty well lol. As far as the back goes, I got lucky on the genetic front. If you’re a centaur, I guess I’d be a griffin or something winged haha

@spar4tee Good to have a beast like you on board!

I’ll try not to disappoint lol… gonna be tough keeping up with all of you

27

^Conditioning like a boss. I was feeling particularly masochistic, so I decided to work in some holds.This was the first round of the G circuit, rings were a bit low so I moved them up for the second round. Bonus Exercise: speed shoe tie lol

AM Workout: Neural Recovery and Conditioning

Neural Recovery Circuit A

A1. Power Snatch from Hang

5xBarx3

A2. Military Press

5xBarx3

B. Ab/Lat Activation w/ Rings

Conditioning C - 6 rounds, 10 sec rest between rounds

C1. Backwards Walking on Treadmill v. Max Incline x 20 sec (getting really deep on these)

C2. Squat Hold x 10 sec

Conditioning D - 6 rounds, 10 sec rest between rounds

D1. DB Swings 40 x 12

D2. Lung Hold x 10 sec (alternating sides)

E. Ring Test- Dips and L-sit Chins

Conditioning F - 2 rounds, 10 sec rest between exercises, longer rest between rounds

F1. Fat Man L-sit Chins x 10
F2. BW Squats x 12
F3. Hollow Body V-ups x 12
F4. DB Swings 40 x 12
F5. Lung Hold x 10 sec
[Repeat F1-F5, switching sides for F5]

Conditioning G - 2 rounds, 10 sec rest between exercises, longer rest between rounds

F1. Ring Pushups x 10
F2. BW Squats x 12
F3. Hollow Body V-ups x 12
F4. Mountain Climbers x 20 sec
[Repeat G1-G4]

I’ve just switched to thinking about most exercises in the circuits as reps rather than 20 second intervals because I’ve got a good feel for how many reps I can nail within that duration and it’s just easier for me to count reps

EDIT: Snagged a couple of videos of testing myself on some ring exercises. They’re mainly for the Indigo Project, but they’re on this page of my Indigo log if anyone cares:

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo_2/bigmac73nhs_i3g_log?id=4542881&pageNo=39

28

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2 Omega-3 eggs, chicken, broccoli, and a bunch of brown rice. Hardly food porn, but it’s more or less what I’m eating at every protein/carb/fat meal.

A couple notes on yesterday’s nutrition:

  1. I was fasted for my workout… just had Indigo/HOT-ROX/creatine mono/DMAE beforehand and sipped BCAA’s during.

  2. Only 2x4 caps of Indigo yesterday. Just haven’t been crazy hungry, so only two meals.

29

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Here’s where I’m at after 1 week of serious cutting effort and ring work (cold, fasted here). I was kinda toast yesterday in the evening (literally felt like I was going to fall over) but I at a good dinner and feel like a million bux today.

As of today, I’m going to start cutting down on nutrients in a pretty big way. I’m playing around with something, so I’ll see how that goes and update. Indigo will be down to 1x4 caps pre-wo, HOT-ROX will be at 2x1.

I was initially going to take today as a full rest day, but I feel too good to do that now so I’m going to figure out my workouts for the week. Definitely going to take it a bit easier on the anterior delts in the HFSW for sure, but other than that I’m looking to keep volume more or less consistent.

P.S. If anyone has any tips on how to make the biceps look mad hyooge from the front, I would love to hear them. Front biceps vs. back biceps view is still night and day for me :(. Arms are measuring in at a very meh 16.5 flexed/cold, 16.75-17 when pumped. No idea what my exact BW is, but it’s definitely somewhere between 195-205.

30

Dude you are lookin’ hyoog. Also glad to see someone else with rings!

I heard that bringing the forearms back/rotating the shoulder back a bit in a fdb can accentuate the peak, might be worth a shot.

Oh and awesome tunes too.

Alright I’m gonna hop off your nutsack now lol.

31

[quote]Jab1 wrote:
Dude you are lookin’ hyoog. Also glad to see someone else with rings!

I heard that bringing the forearms back/rotating the shoulder back a bit in a fdb can accentuate the peak, might be worth a shot.

Oh and awesome tunes too.

Alright I’m gonna hop off your nutsack now lol.[/quote]

Haha thanks man. I’m a huge fan of the rings already… don’t think my lats have been this beat up for a long time.

I appreciate the tip on the fdb… I’ll play around and see what happens

32

Well, today was supposed to be an off day but I got too amped up during the neural recovery stuff and was tweaking balls so I had to get a bit of work in. I decided to do some oly stuff so I wouldn’t screw up my muscle recovery. The vid is 145x3 on power snatches (second set).

Activation:

A1. Power Snatch from Hang

5xBarx3

A2. Military Press

5xBarx3

Rings Tension Work (focusing on “hollow body” on these- thanks Serge)

B1. Fat Man L-Sit Chins (heels in contact with the floor)

3xBWx3

B2. Feet-Elevated Push-ups

3xBWx3

Leg Work - 10 rounds, 10 sec rest between rounds

C1. DB Swings 40 x 12

C2. Lunge Hold x 10 sec (alternating legs)

Power Work- Warm-up/Form Work

D. Power Snatch from Hang

3x95x6

E. Power Clean/Push Press

3x135x6 (1 PC/ 6 PP per set)

Power Work- Business Time

F. Power Snatch from Hang

135x3
145x3
155x3
165x3
155x3
145x3 (vid)
135x3

Notes:

This was all done fasted, with the standard BCAA’s/creatine mono around the workout. Nice workout overall, I just feel activated and not beat up which is good. I stayed away from serious ring work for the most part.

I’m pretty excited because I’ve got an opportunity to hit a gym and use a power rack on Tuesday night. Going to be some serious quad destruction going on. Going to go heavy on squats. Not sure what I’ll do tomorrow- might keep it light and just work in some more conditioning and explosive work to rest up a little more. I’m thinking a push press day with light conditioning and minimal ring work, but I’ll see how I’m feeling. I really want to go into the gym Tuesday night like a caged animal because I’ve been itching to squat for two weeks now haha.

33

^Push press 205x3, on the way down. I have no clue WTF that goofy-ass jump at the end was haha. Probably a result of nutrient deprivation retardation. Hopefully I won’t start unwittingly tackling family members or anything…

AM Workout: Activation/Fasted Leg Work

Activation:

A1. Power Snatch from Hang

5xBarx3

A2. Military Press

5xBarx3

Rings Tension Work (focusing on “hollow body” on these- thanks Serge)

B1. Fat Man L-Sit Chins (heels in contact with the floor)

3xBWx3

B2. Feet-Elevated Push-ups

3xBWx3

Leg Work - 10 rounds, 10 sec rest between rounds

C1. Backward Walking on Treadmill v. Max Incline x 20 sec

C2. Squat Hold x 10 sec

PM Workout: Power Work

Power Work- Warm-up/Form Work

A. Power Snatch from Hang

3x95x6

B. Power Clean/Push Press

3x135x6 (1 PC/ 6 PP per set)

Power Work- Business Time

C. Push Press (first rep cleaned into position)

155x3
185x3
205x3
225x3 (not that pretty lol)
205x3 (vid)
185x3
155x3
135x3

Notes:

Same idea as yesterday. Some light, fasted conditioning in the AM, then the weight workout was just a matter of activating and GTFO.

Nutrition was very light yesterday (1 carb meal of brown rice, a small amount of fats distributed throughout the day). Today is very similar. Protein and an even smaller amount of fats distributed through the day, then I’ll be having one carb meal tonight (just rice and chicken) to begin carb loading tomorrow (preceded by a 1x4 Indigo dose).

Tomorrow I’m getting fucking weird and carb loading all day (prob 400+g) on a 3x4 dose of Indigo, then hitting the gym and squatting until I die. Maybe some deads too if I still feel like I can walk after the squatting.

34

Just got my next bottle of autoship Indigo. I’ve got a nice surplus of 24 caps from the last bottle, so I’m going to do two full 3x4 cap dose days this week. Here’s what I’m thinking for the remainder of the week:

Tomorrow*: Total quad destruction (maybe with a side of extra posterior chain work)/NO Cardio
Wednesday: “Rest Day”- Morning activation only/Maybe cardio if I’m feeling like it
Thursday: Chest Focus/Normal Cardio
Friday*: 1 Day Arm Cure, Ringz Edition/Normal Cardio
Saturday: Fasted cardio only
Sunday: Fasted cardio only

*=3x4 cap dose, every other day will be basic 1x4 cap dose

I’ll adjust as needed, but I’ll already have 3 of my 4 necessary muscle groups hit by tomorrow, so I’m thinking a true rest day Wed is in order. And just for shits and giggles, I’d like to burn my other spare Indigo dose on an experimental 1 Day Arm Cure with rings to see if I can get the craziest pump of my life. Each day of the full Indigo dose is bookended with two very low carb days to clean up, though I don’t assume I’ll put on much bloat anyway.

35

Awesome training in here. Definitely will be following.

36

[quote]ebomb5522 wrote:
Awesome training in here. Definitely will be following. [/quote]

Thanks man! Great to have someone experienced like you following along. If you ever catch me doing anything stupid, please call me out… I’m not too fragile haha

37

Well, just came into two boxes of chocolate FINiBARs- I ordered a ton for my dad for biking (PB and chocolate) and he isn’t into the chocolate ones. I didn’t think disliking chocolate FINiBARs was possible, but whatever- I’ll roll with it. Eating a lot of carbs and protein tonight after staying carb fasted all day, and I’ll be throwing in a couple FINiBARs as well. Tomorrow I’ll probably only eat FINiBARs- I’m thinking I’ll load with 10 or so prior to the workout and then call it a day on the carb front. Arm Cure day will be similar.

38

405 Squat attempt (calling it an attempt because I was high on this):

Last round of the quad complex:

Back squats were shallow here too, but I didn’t sweat it because they felt great in the quads

Today’s Workout: Quad Focus

HFSW/Activation:

A. Power Snatch from Hang

3x95x6

B. Push Press (cleaned into position)

3x135x6

C. Front Squats

3x135x6

Squat Ramping

D. Back Squat

135x3
185x3
225x3
275x3
315x3
365x3 (belt from here on)
405x1/2 (vid) high, garbage

Quad Complex E (vid of last round)

E1. Back Squats

225x6
245x6
275x6

E2. Front Squat

135x6
155x6
185x6

E3. Sissy Squats

BWx6
BWx8
BWx12

Quad Recruitment Giant Set F

F1. Leg Extensions (2 sec hold at peak)

3xweightx12

F2. Unilateral Leg Extensions (right, 2 sec hold at peak)

3xbitchweightx6

F3. Unilateral Leg Extensions (left, 2 sec hold at peak)

3xbitchweightx6

F4. Paused Leg Press

3xlightweightx6

Notes:

Legs are good and trashed after this. It was nice to get under the bar again. I haven’t squatted for real in two weeks, and it’s been a couple months since I’ve back squatted. It showed. Back squats were clean through 365, but 405 was on the high side. It was still good to get under the bar for feel purposes, even if they weren’t where they should be.

I realized after the squat ramping sets that my posterior chain was really destroyed from the past week+ of work. That, coupled with the lack of squatting in recent history, was definitely limiting on the weights I could move. I cut down on the weights I was using and focused on really feeling the quads work after the shitty rep of 405 and still beat the muscles up the way I wanted to.

I’m pretty happy with this overall. I was working on about 30g of protein from chicken and a few caps of Flameout, so all things considered not terrible weight. That was my 8th straight workout day, so I’ll probably make tomorrow a true rest day. Squatting really showed me how much I’ve been abusing the posterior chain, but also how well I’ve developed recruitment over the past couple months. When I get back to school I’m definitely going to back off the oly lifting a bit and prioritize squats for awhile.

39

For the squat, I’d say bring your grip in a bit and push your elbows under the bar.

40

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“Dinner”: The cocktail, 1 cup rice, chicken sausage, peppers, onions, 8 Brazil nuts, and a couple of FINIBARs… plus some shameless Indigo-3G promotion

Here’s what my diet looked like today (and how it will stay for the near future):

Wake-up: 1 HOT-ROX

“Meal” 1: 4 Flameout, 390mg DMAE, coffee, ~15g protein from chicken

Workout-60: 4 Indigo-3G

Workout-45: 1 HOT-ROX

Workout-30: ~15g protein from chicken

Workout-15: 2.5g creatine monohydrate

Intraworkout: 10g BCAA Structured Peptides

Workout+15: 2 FINiBARs, 2.5g creatine monohydrate, 1 Power Drive, 390mg DMAE

Workout+45: “Dinner” (above), 5 psyllium fiber caps, 8000 IU vit D

Before Bed: 3 ZMA, maybe some bonus food 15 minutes later if I’m still hungry lol

Notes:

Over the past few days, I’ve been going through really bizarre energy spikes that I correlate with fat loss (noticed the same thing when I keto dieted back in my HS wrestling days). After meals, I would feel more or less normal for a while. As I would become hungry for the next meal, I would undergo a sudden crash. Following that crash, I would go into a weird, strung out stage as my body presumably began to run on reserves. Well, since I was eating before bed last week, I was going through the “crash phase” and sleeping well… until the “tweaking balls phase” would kick in around 5AM, at which point I would promptly wake up completely burning up haha. This was totally BFing my sleep cycle.

Yesterday, I ate next to nothing until postworkout, then ate a ton before bed. This was initially going to be a “carb loading” phase that would begin with dinner and continue through today until my workout.

Well, last night I slept like it was my job. So I decided to play with the carb backloading thing again today, though a bit more extreme: pretty much IF plus 30g of protein until my workout, then backloading. I woke up holding water, but cleaned up well as the day went on. I hit the “cracked out” phase midday and through my workout, and now I’m feasting and feeling great again.

So I’m going to roll with the carb backloading thing for the remainder of this week and see what it does for me. Exact dinner choices for protein/fats will vary, but carbs will be gluten-free and I will do the same until my postworkout meal.