[quote]spar4tee wrote:
For the squat, I’d say bring your grip in a bit and push your elbows under the bar.[/quote]
Thanks man, I’ll give that a try.
Today’s Workout: Chest Focus/Biceps
275x3 RGBP from Pins:
Last Round of the Chest Recruitment Complex:
Lol at the first rep of the maltese flyes in this round… tender as hell 'lil baby ROM
Activation:
A1. Ring Push-ups
3xBWx5
A2. Bench Press from Pins
3x135x6
Rings Work:
B. Bulgarian Dips
3xBWx3-5
Ramping:
C. RGBP from Pins
135x3
155x3
185x3
205x3
225x3
255x3
275x3 PR (vid)
Chest Recruitment Complex (vid)… MAD. HYOOGE. PUMPZ. KED.
D1. Maltese Fly
3xBWx6
D2. Plate Squeeze Press
3xPlatex6
D3. Neck Press from Pins (no lockout)
3x135x6
Biceps Complex
E1. Plate Curls (hard squeeze at peak)
3xplatesx6
E2. Throw/Catch Curls
3xBarx6-8
E3. Fat Man L-Sit Chins (hard squeeze at peak, trying to use lats as little as possible)
3xBWx8
Notes:
Had another awesome workout today. This was supposed to be an off day, but for some reason I just can’t seem to beat my CNS up enough to even want a day off haha. It’s a nice problem to have- I think the DMAE is helping a lot. Killer streak here, this makes 9 days working out in a row. I think that’s a new best for me, though I’m not 100% sure on that.
Got a ridiculous pump, arguably my best chest pump ever, in spite of being carb-fasted for this. Fun workout too- just stayed off of the legs for today and experimented with some new stuff to try and really destroy my pecs. I had a little extra time, so I threw the biceps work in as an afterthought.
I cut down to only one scoop of the BCAA structured peptides, since I saw Chris Shugart mention something in the spillz about how adding more than a scoop of that stuff isn’t necessarily better (I think he was speaking of the leucine specifically). I figured I’d give a single scoop a try because hey, I’m down with saving money lol.
Forgot to mention this, but I ended up having 5 FINiBARs instead of 4 last night :).
Not as hungry today, so my dinner was just 4 FINiBARs, the cocktail/supps, and a ballsload of plain chicken and broccoli. That’s really low carb for me, so I’m going to eat my Brazil nuts and try to forcefeed a bit more after my ZMA lol.
Also, corstijeir confirmed the BCAA thing for me, so from now on I’ll just roll with 1 scoop (5g) intraworkout. Savin them clam$, yo.
I was kinda holding some water last night and just generally not looking too great, and I was considering bagging the carb backloading in favor of something a little more moderate, but I decided to ride it out. I did manage to get some steak and rice down with my Brazil nuts before bed.
Lo and behold, I’m looking leaner today. And I slept like a baby. I guess I was actually undereating… hmmm. Carbs were probably 200-300g, protein around 150-200g, and fats around 100-125g. I’ll try to roughly match that today and see what happens.
EDIT: I also began taking my DMAE/Power Drive with fats this week, since I saw some mention in the BFB thread about the fats helping the no-ops cross the brain blood barrier. My CNS recovery is balls awesome this week and I can’t seem to train enough on that front even though my muscles are pretty trashed lol, so I’m going to keep this up. I just roll with 4 caps Flameout for my morning dose of DMAE, then have a couple of FINiBARs for teh fatz with my postworkout DMAE/PD.
Where did you buy your rings from? I’m looking into getting a pair and was wondering. Training is looking awesome lately. Almost had that 405 squat, just get a bit deeper.
[quote]ebomb5522 wrote:
Where did you buy your rings from? I’m looking into getting a pair and was wondering. Training is looking awesome lately. Almost had that 405 squat, just get a bit deeper. [/quote]
Thanks for stopping by man. My rings are EXF and I got them at ringtraining.com. Nice and affordable, and they work great.
And yeah, wasn’t too far off on the 405, but that’s kinda sad weight for me anyway. The two month layoff from back squatting/two week layoff from any squatting was not kind and my body was kinda going “WTF ARE YOU DOING TO ME?” Haha. It’s all good though, I’ll get them going strong again next week when the next semester starts up.
New addition to my supplementation stack: Neurostim. Taking one cap now with 2 caps of generic fish oil (for fats), just to see what my tolerance is like. I’ll have one more with my postworkout Power Drive/FINiBARs today instead of the DMAE I’ve been taking.
I’m planning to roll with 2 caps in the morning taken with 4 Flameout. My daily no-op stack will look like this for now:
AM (15-30 min after my HOT-ROX): 2 Neurostim w/ 4 Flameout
Postworkout: 1 Power Drive, 390mg DMAE w/ 2+ FINiBARs (for now- when I run out I’ll probably just have a few generic fish oil instead)
My recovery is already retarded right now, so I’m interested in seeing what this does for focus and recovery.
Hey, did some research on Neurotism and I’m very intrigued. Let me know how this goes. You already know I’m a fan of neurobio haha. Also, read your log and saw you may be incorporating daily front squats? I have been doing them myself daily since the 20th of December. Haven’t stopped. But I am a little concerned and I’ll tell you why.
While at school, I was squatting in my boots, which was wonderful. worked like a charm, no pain. But the last three times I worked out at school before break, I squatted in flat shoes. I was fine at school but once I came home I started getting this tightness and clicking in my right knee when approaching ATG for the first few reps of the workout and then each successive workout after that it has become worse but the past week has leveled off.
The only problem is, now I have tightness in it all the time and squatting ATG when not in boots just to like sit or pick something up, really kinda hurts. Even in boots the tightness is there but pain subsides when working out in boots. I think it’s my long femurs and the angle that the stress is on my knee. I’m trying to figure out what it is for sure though.
I think today I’m not going to front squat and let it go for at least a week because I want to heal and be able to get back. I wanna see what that does. Any input is greatly appreciated. I’m curious as to why it’s only the right knee too. No pain or soreness in the left one. Also, superfood rocks. and from a muscular standpoint, I don’t think there is anything I can’t do with MAG-10. No soreness, ever. Just those damn joints.
[quote]bhopki01 wrote:
Hey, did some research on Neurotism and I’m very intrigued. Let me know how this goes. You already know I’m a fan of neurobio haha. Also, read your log and saw you may be incorporating daily front squats? I have been doing them myself daily since the 20th of December. Haven’t stopped. But I am a little concerned and I’ll tell you why.
While at school, I was squatting in my boots, which was wonderful. worked like a charm, no pain. But the last three times I worked out at school before break, I squatted in flat shoes. I was fine at school but once I came home I started getting this tightness and clicking in my right knee when approaching ATG for the first few reps of the workout and then each successive workout after that it has become worse but the past week has leveled off.
The only problem is, now I have tightness in it all the time and squatting ATG when not in boots just to like sit or pick something up, really kinda hurts. Even in boots the tightness is there but pain subsides when working out in boots. I think it’s my long femurs and the angle that the stress is on my knee. I’m trying to figure out what it is for sure though.
I think today I’m not going to front squat and let it go for at least a week because I want to heal and be able to get back. I wanna see what that does. Any input is greatly appreciated. I’m curious as to why it’s only the right knee too. No pain or soreness in the left one. Also, superfood rocks. and from a muscular standpoint, I don’t think there is anything I can’t do with MAG-10. No soreness, ever. Just those damn joints.[/quote]
Good God … essay much?!
[quote]bigmac73nh wrote:
[quote]ebomb5522 wrote:
Where did you buy your rings from? I’m looking into getting a pair and was wondering. Training is looking awesome lately. Almost had that 405 squat, just get a bit deeper. [/quote]
Thanks for stopping by man. My rings are EXF and I got them at ringtraining.com. Nice and affordable, and they work great.
And yeah, wasn’t too far off on the 405, but that’s kinda sad weight for me anyway. The two month layoff from back squatting/two week layoff from any squatting was not kind and my body was kinda going “WTF ARE YOU DOING TO ME?” Haha. It’s all good though, I’ll get them going strong again next week when the next semester starts up.[/quote]
Thanks bro, definitely will be purchasing a pair.
You’ll get back to squatting heavy, just takes some time.
[quote]spar4tee wrote:
[quote]bhopki01 wrote:
Hey, did some research on Neurotism and I’m very intrigued. Let me know how this goes. You already know I’m a fan of neurobio haha. Also, read your log and saw you may be incorporating daily front squats? I have been doing them myself daily since the 20th of December. Haven’t stopped. But I am a little concerned and I’ll tell you why.
While at school, I was squatting in my boots, which was wonderful. worked like a charm, no pain. But the last three times I worked out at school before break, I squatted in flat shoes. I was fine at school but once I came home I started getting this tightness and clicking in my right knee when approaching ATG for the first few reps of the workout and then each successive workout after that it has become worse but the past week has leveled off.
The only problem is, now I have tightness in it all the time and squatting ATG when not in boots just to like sit or pick something up, really kinda hurts. Even in boots the tightness is there but pain subsides when working out in boots. I think it’s my long femurs and the angle that the stress is on my knee. I’m trying to figure out what it is for sure though.
I think today I’m not going to front squat and let it go for at least a week because I want to heal and be able to get back. I wanna see what that does. Any input is greatly appreciated. I’m curious as to why it’s only the right knee too. No pain or soreness in the left one. Also, superfood rocks. and from a muscular standpoint, I don’t think there is anything I can’t do with MAG-10. No soreness, ever. Just those damn joints.[/quote]
Good God … essay much?![/quote]
Hahaha bhopki01 is one of like sub-10 guys at our gym who actually knows what he’s doing. We like to talk shop
[quote]bigmac73nh wrote:
[quote]spar4tee wrote:
[quote]bhopki01 wrote:
Hey, did some research on Neurotism and I’m very intrigued. Let me know how this goes. You already know I’m a fan of neurobio haha. Also, read your log and saw you may be incorporating daily front squats? I have been doing them myself daily since the 20th of December. Haven’t stopped. But I am a little concerned and I’ll tell you why.
While at school, I was squatting in my boots, which was wonderful. worked like a charm, no pain. But the last three times I worked out at school before break, I squatted in flat shoes. I was fine at school but once I came home I started getting this tightness and clicking in my right knee when approaching ATG for the first few reps of the workout and then each successive workout after that it has become worse but the past week has leveled off.
The only problem is, now I have tightness in it all the time and squatting ATG when not in boots just to like sit or pick something up, really kinda hurts. Even in boots the tightness is there but pain subsides when working out in boots. I think it’s my long femurs and the angle that the stress is on my knee. I’m trying to figure out what it is for sure though.
I think today I’m not going to front squat and let it go for at least a week because I want to heal and be able to get back. I wanna see what that does. Any input is greatly appreciated. I’m curious as to why it’s only the right knee too. No pain or soreness in the left one. Also, superfood rocks. and from a muscular standpoint, I don’t think there is anything I can’t do with MAG-10. No soreness, ever. Just those damn joints.[/quote]
Good God … essay much?![/quote]
Hahaha bhopki01 is one of like sub-10 guys at our gym who actually knows what he’s doing. We like to talk shop [/quote]
I was just poking a little fun. That’s nothing compared to the walls of text that Cyrus posts.
[quote]bhopki01 wrote:
Hey, did some research on Neurotism and I’m very intrigued. Let me know how this goes. You already know I’m a fan of neurobio haha. Also, read your log and saw you may be incorporating daily front squats? I have been doing them myself daily since the 20th of December. Haven’t stopped. But I am a little concerned and I’ll tell you why.
While at school, I was squatting in my boots, which was wonderful. worked like a charm, no pain. But the last three times I worked out at school before break, I squatted in flat shoes. I was fine at school but once I came home I started getting this tightness and clicking in my right knee when approaching ATG for the first few reps of the workout and then each successive workout after that it has become worse but the past week has leveled off.
The only problem is, now I have tightness in it all the time and squatting ATG when not in boots just to like sit or pick something up, really kinda hurts. Even in boots the tightness is there but pain subsides when working out in boots. I think it’s my long femurs and the angle that the stress is on my knee. I’m trying to figure out what it is for sure though.
I think today I’m not going to front squat and let it go for at least a week because I want to heal and be able to get back. I wanna see what that does. Any input is greatly appreciated. I’m curious as to why it’s only the right knee too. No pain or soreness in the left one. Also, superfood rocks. and from a muscular standpoint, I don’t think there is anything I can’t do with MAG-10. No soreness, ever. Just those damn joints.[/quote]
I’ll keep updating on how the no-op stack works out. I took a half dose of Neurostim a couple of hours ago though, and I an say pretty definitively that it’s awesome. No “sudden cracked out feeling then crash”- just a very good, sustained level of energy and focus.
I actually was front squatting daily at school for some time (at least a month), and loving it. I was working with straight sets all at one weight though. After having some discussions with Koing in some oly lifting threads regarding high frequency squats, I’ve decided to give ramping up on front squats each day a try. When we get back, I’ll probably work in 3’s and work up to a 3rm on a daily basis, just because I finally feel like I can handle it as far as neural fatigue goes.
I know what you’re talking about in the knees- that’s actually why I took such a long layoff on back squats. I know it’s caused by squatting lower than your biomechanics allow at in a given stance. I’ve found that if I don’t have my toes pointing outward to some extent, I really can’t squat deep without screwing my knees. Individual biomechanics obviously figure in pretty heavily, so I’d say to play with your stance a little bit and see if you can make it go away. A layoff of some kind will probably help too.
And yep haha Superfood and MAG-10 are both awesome, though I can’t use the former anymore with Indigo. I’m liking the new BCAA structured peptides intraworkout too- they’re no MAG-10, but between those and they nootropic stack I really can’t seem to overwork my body. Going for my tenth consecutive day of working out today.
[quote]spar4tee wrote:
I was just poking a little fun. That’s nothing compared to the walls of text that Cyrus posts.[/quote]
Haven’t seen any of those yet haha but I can get a little wordy myself ^^
I saw your new avi the other day…back is lookin fierce man…keep up the good work
[quote]VTBalla34 wrote:
I saw your new avi the other day…back is lookin fierce man…keep up the good work[/quote]
Thanks for stopping by man, appreciate the compliment. Definitely going to keep working hard!
Today’s Workout: Upper Back/Medial Delts
1st (and relatively weak) attempt at skin the cat:
Warning: the following vids contain teh shirtlessness/ghey/my fat pasty self. I took my shirt off because the HOT-ROX/Indigo had me tripping ballz, then I proceeded to accidentally get mad hyooge pumpz and I couldn’t get the shirt back on lol. Sorry… that I’m not sorry.
Top set of upright rows:
3rd round of Delt Complex D:
3rd round of Delt Complex E:
Activation:
A1. Plates Upright Rows (2 sec hold at peak)
3xPlatesx5
A2. Fat Man L-sit Chins
3xBWx5
Ring Work:
B. Skin The Cat 1ST TIME- FUCKING TERRIFYING!
3xBWx3 (vid- 3rd set)
Explosive Strength Work:
C. Upright Rows
45x6
55x6
65x6
75x6
85x6
95x6
105x6
115x6
125x6
135x6 (vid)
Delt Recruitment Complex D (3rd round- vid)
D1. Plates Lateral Raises (2 sec hold at peak)
3xplatesx12
D2. Unilateral Lean-Away Plate Lateral Raise (left arm, 2 sec hold at peak)
3xplatex6
D3. Unilateral Lean-Away Plate Lateral Raise (right arm, 2 sec hold at peak)
3xplatex6
D4. DB Lateral Raises
3x30sx6
Delt Recruitment Complex E (3rd round- vid)
E1. Plates Upright Rows (2 sec hold at peak)
3xplatesx12
E2. Rings Face Pull (playing around here… actually worked ok)
3xBWx6
E3. DB Upright Rows
3x30sx8
Notes:
I just kinda pulled this out of my a$$ as I went. This is my tenth straight day of training, so I just tried to hit whatever wasn’t too sore lol. I was initially thinking of hitting a lats day, but apparently my lats decided to get fucked up yesterday from the BS L-sit chins even though I was focusing on biceps. Not too surprised since my lat recruitment is pretty solid (I can be picking something out the fridge and those bastids will be like “yo let me get that”).
Skin the cat isn’t necessarily a shoulder movement, but it’s something I wanted to try so I threw it in. There was much shakiness, and much pussification when I tried to go to the back. I just had visions of my shoulders popping out of the joints or a biceps tearing lol. Making baby steps though. Next time I’ll try to extend the ROM to the back.
With everything else, it was pretty much just a matter of recruiting the traps and medial/posterior delts while lifting explosively but with minimal body English.
I woke up so goddamn angry this morning because prior to wakeup, I was having a vivid dream about cheeseburgers. I had two cheeseburgers (one of them a bacon cheeseburger) and I was about to eat them, but then I felt guilty about eating the breadz. So I slowly and meticulously dismantled each burger and put together a bangin burger salad. I vividly and realistically pulled every shred of lettuce from the bun. I scraped the sauce onto the salad for dressing. I pulled each of the crispy, fried onions off and discarded them with the bread (due to gluten content), weeping a little for each one.
And then just before I could take the first bite, I woke up. I got really furious, but then I looked in the mirror and it was ok.
Fucking lulz at eating two extra FINiBARs before bed and waking up leaner.
My suspicions are confirm! I’m undereating haha. After the increased nutrient intake, I woke up with minimal soreness (even in the shoulders, which were abused significantly yesterday). Last night’s postworkout feast mode entailed in total: 6 FINiBARs, 8 Brazil nuts, lots of rice, and somewhere between 12-20oz of steak. Oh and a little bit of broccoli too. Man I love CBL.
One minor nutrition change coming into effect today: HOT-ROX dosage is now DOSE 1=2 caps, DOSE 2=1 cap.
What chapter are you in? Im a part of Delta Eta
good shit in here, will be following…
What kind of work did you do when first leaning out from your previous 230/220lb build?
LOL @ cheezburgah dream