I am following your progress, I can see improvement. Keep pushing man you are going to get where you want to be. Your motivation is inspriring.
[quote]redsox348984 wrote:
how much you weighing in at?[/quote]
171lbs first thing in the morning last Sunday. I think I need to step up my eating. What do you think?
[quote]tallsam wrote:
I am following your progress, I can see improvement. Keep pushing man you are going to get where you want to be. Your motivation is inspriring.[/quote]
Thanks man I appreciate the kind words.
I think you should up your calories.
[quote]El_Animal wrote:
redsox348984 wrote:
how much you weighing in at?
171lbs first thing in the morning last Sunday. I think I need to step up my eating. What do you think?
[/quote]
you definitly have room to put on some more weight and mass. have you considered bulking? i think your progress would skyrocket
Brendan, I can really notice the gains in your legs and in your back shots. Your quads are looking great.
I think that the reduction in cardio is helping.
Nice work.
It is still my opinion that you need to up the calories a bit. I know that you are striving for only LBM gains, but I think it may be limiting you a bit in your gains.
But that being said, at least you are progressing, and doing a good job of it. The only part that seems to be lagging a bit in the gains is the arms.
Overall, killer work Brendan!
[quote]keaster wrote:
I think you should up your calories.[/quote]
Thanks for the input. I am currently eating 4k on training days and a little less than 3k on non-training days.
[quote]redsox348984 wrote:
El_Animal wrote:
redsox348984 wrote:
how much you weighing in at?
171lbs first thing in the morning last Sunday. I think I need to step up my eating. What do you think?
you definitly have room to put on some more weight and mass. have you considered bulking? i think your progress would skyrocket[/quote]
Yes, I’ve been considering it quite a bit lately. I have a contest to work towards next spring and I want to have the msot mass I possibly can by that time. I have a nutritionist working with me though that will be getting me ready for my show. I’m pretty sure he would be against an all-out bulk.
[quote]helga wrote:
Brendan, I can really notice the gains in your legs and in your back shots. Your quads are looking great.
I think that the reduction in cardio is helping.
Nice work.
It is still my opinion that you need to up the calories a bit. I know that you are striving for only LBM gains, but I think it may be limiting you a bit in your gains.
But that being said, at least you are progressing, and doing a good job of it. The only part that seems to be lagging a bit in the gains is the arms.
Overall, killer work Brendan![/quote]
To be honest, I think that’s why my legs blew up. No more cardio - lol.
I too think the LBM only thing is holding me back a bit but I’m not exactly sure what to do.
Time to get a membership to Costco.
July 16th, 2006
Training: HSS-100 AM Session - Chest
Heavy: 5 sets in the 6 - 8 rep range
-A Flat Bench Presses @ 140lbs 1 x 8, @ 160lbs 1 x 8, @ 175lbs 1 x 8, @ 180lbs 1 x 4, @ 175lbs 1 x 4. No specified rest between sets. Last Time: @ 135lbs 1 x 8, @ 155lbs 1 x 8, @ 165lbs 1 x 7, @ 175lbs 1 x 6, @ 180lbs 1 x 3
Superset: B1: 3 sets of max reps B2: 3 sets in the 8 - 10 rep range
-B1 Gironda Dips @ Bodyweight 1 x 6, 1 x 4, 1 x 3. No rest before B2. Last Time: 1 x 3, 2 x 2
-B2 Low-Incline Close-Grip Bench Presses @ 110lbs 1 x 11, 1 x 5, 1 x 4. 60 seconds rest before B1. Last Time: @ 110lbs 1 x 10, 1 x 8, 1 x 5
Special: 4 sets in the 10 - 12 rep range with a 30X tempo
-C Incline Fly-to-Presses @ 35lbs 1 x 12, 1 x 10, 2 x 7 with a 30X tempo. 60 seconds rest between sets. Last Time: 1 x 12, 1 x 8, 2 x 7
100 rep set
-D Low Pully Cross-Overs @ 40lbs 1 x 100. Last Time: @ 40lbs 1 x 100
Ab Work:
-E E Nautilus Ab Machine @ 135lbs 1 x 14 with a 303 tempo . Last Time: @ 130lbs 1 x 13
Duration: 1 hour
Comments:
Well, I didn’t make it into the rep range like I thought I would on a couple things. I hate to do this but I think I’m going to lower the weight for the incline close-grip bench presses. Not a lot of imrpovement today. I got stronger on the bench press, abs and gironda dips. There was barely any progression on the incline fly-to-presses and I actually regressed on the close-grip incline bench presses. I was using a different bench for it this time but that’s no excuse. I plan to lower the weight on it in order to get myself in the rep range. I think if I lower it enough I will still ahve enough elft in the tank to get in the rep range for the fly-to-presses.
[quote]El_Animal wrote:
Thanks for the input. I am currently eating 4k on training days and a little less than 3k on non-training days.
[/quote]
Why such a large difference? I understand the thinking about calorie and carb cycling, but a 1k difference seems like a hell of a lot.
And remember, you dont grow when you are in the gym. Dropping cals too low on non-training days, or ‘recovery days’ as you might want to think of them as, could be limiting your recovery and growth.
You may want to think about still cycling your cals but doing at least 3500 on non training days.
Based on your log I can imagine you being very strict with your diet. If you are, do you ever bust out and go nuts with a 6k cal cheat day with absolutely fucked up macro timing? even once a month?
[quote]helga wrote:
El_Animal wrote:
Thanks for the input. I am currently eating 4k on training days and a little less than 3k on non-training days.
Why such a large difference? I understand the thinking about calorie and carb cycling, but a 1k difference seems like a hell of a lot.
And remember, you dont grow when you are in the gym. Dropping cals too low on non-training days, or ‘recovery days’ as you might want to think of them as, could be limiting your recovery and growth.
You may want to think about still cycling your cals but doing at least 3500 on non training days.
Based on your log I can imagine you being very strict with your diet. If you are, do you ever bust out and go nuts with a 6k cal cheat day with absolutely fucked up macro timing? even once a month?[/quote]
There large difference is something that happened kinda sorta on accident. I used to be training once per day and now I’m training twice a day. I have a big PPWO meal and thus I have 2 big meals on training days. There’s also preworkout nutrition to account for but I can’t say much more without getting into the details. I was just going to run with it to see how it worked for a while.
I probably will up the cals on the off days in the future.
I havn’t cheated or had a cheat day…umm ever that I can think of.
[quote]El_Animal wrote:
redsox348984 wrote:
El_Animal wrote:
redsox348984 wrote:
how much you weighing in at?
171lbs first thing in the morning last Sunday. I think I need to step up my eating. What do you think?
you definitly have room to put on some more weight and mass. have you considered bulking? i think your progress would skyrocket
Yes, I’ve been considering it quite a bit lately. I have a contest to work towards next spring and I want to have the msot mass I possibly can by that time. I have a nutritionist working with me though that will be getting me ready for my show. I’m pretty sure he would be against an all-out bulk.
[/quote]
well not an all out bulk, but atleast upping your calories a little would probly help you out
July 16th, 2006
Training: HSS-100 PM Session - Biceps
Heavy: 4 sets in the 6 - 8 rep range
-A Standing Barbell Curls @ 60lbs 1 x 8, @ 70lbs 1 x 8, @ 80lbs 1 x 8, @ 90lbs 1 x 4. No specified rest between sets. Last Time: 50lbs 1 x 8, @ 60lbs 1 x 8, @ 70lbs 1 x 8, @ 80lbs 1 x 8
Superset: B1: 3 sets in the 10 - 12 rep range B2: 3 sets in the 8 - 10 rep range
-B1 Close-Grip Concentration Curls @ 40lbs 3 x 12. No rest before B2. Last Time: @ 35lbs 3 x 12
-B2 Wide-Grip Preacher Curls @ 45lbs 3 x 10. 60 seconds rest before B1. Last Time: @ 45lbs 2 x 10, 1 x 8
Special: 3 sets in the 10- 12 rep range
-C Incline Hammer Curls @ 30lbs 1 x 12, 1 x 10, 1 x 8. 60 seconds rest between sets. Last Time: @ 20lbs 3 x 12
100 rep set
-D Machine Curls @ 5lbs 1 x 100. Last Time: @ 5lbs 1 x 100
Calf Work:
-E E Seated Calf Raises @ 115lbs 1 x13x4x2 rest paused. Last Time: @ 110lbs 1 x143x4x2
Duration: 43 minutes
Comments:
I rushed through this workout and it still ended up the same amount of time as it was last week (???). Anyway, I wrote on my paper that I take to the gym with me that last time I used 25lbs DBs for the incline hammer curls but on here it says 20. In retrospect, I think it was 20lbs. Tonight’s results supports that notion. I don’t know what I was thinking going for 90lbs instead of 85lbs - at least it would have been in the rep range. I progressed so I guess it doesn’t matter.
[quote]helga wrote:
El_Animal wrote:
Thanks for the input. I am currently eating 4k on training days and a little less than 3k on non-training days.
Why such a large difference? I understand the thinking about calorie and carb cycling, but a 1k difference seems like a hell of a lot.
And remember, you dont grow when you are in the gym. Dropping cals too low on non-training days, or ‘recovery days’ as you might want to think of them as, could be limiting your recovery and growth.
You may want to think about still cycling your cals but doing at least 3500 on non training days.
Based on your log I can imagine you being very strict with your diet. If you are, do you ever bust out and go nuts with a 6k cal cheat day with absolutely fucked up macro timing? even once a month?[/quote]
id have to agree with the non training day calories. thats 25% less calories on non training days, that is a huge difference. 3500 sounds more reasonable than 3000
JB’s current ideas for “progressive muscle gain” is that you eat enough to cover you activity on workout days and then match that on non-workout days.
So you’re aroung 170, with about 8-10% bf. That means a calorie need of 4000-4500 per day, depending on NEPA levels and training sessions per day. If you do two-a-days you’ll need an even higher intake.
You gotta remember, it is difficult to put on a large amount of muscle without an increase in bf% (unless youre some type of genetic freak or using AAS).
[quote]keaster wrote:
JB’s current ideas for “progressive muscle gain” is that you eat enough to cover you activity on workout days and then match that on non-workout days.
So you’re aroung 170, with about 8-10% bf. That means a calorie need of 4000-4500 per day, depending on NEPA levels and training sessions per day. If you do two-a-days you’ll need an even higher intake.
You gotta remember, it is difficult to put on a large amount of muscle without an increase in bf% (unless youre some type of genetic freak or using AAS).
[/quote]
Thanks for the advice but, just out of curiousity, where are you getting your numbers for calories here?
[quote]El_Animal wrote:
keaster wrote:
JB’s current ideas for “progressive muscle gain” is that you eat enough to cover you activity on workout days and then match that on non-workout days.
So you’re aroung 170, with about 8-10% bf. That means a calorie need of 4000-4500 per day, depending on NEPA levels and training sessions per day. If you do two-a-days you’ll need an even higher intake.
You gotta remember, it is difficult to put on a large amount of muscle without an increase in bf% (unless youre some type of genetic freak or using AAS).
Thanks for the advice but, just out of curiousity, where are you getting your numbers for calories here?
[/quote]
you cannot say how many calories he needs. everybody needs a different amount of calories and some have faster or slower metabalisms than others. if he is having rogughly 3000 on non ttraining days and 4000 on training days, and is either keeping weight, or maybe gaining slowly(i am not really sure), then he dosent need that many. you said a calorie need of 4000-4500+ so i assume you mean he needs that many to keep at about the same weight. i suppose the reason for the much lower calories on off days would be that is training days are 2 a days. i belive if he held 4000-4500 everyday he would gain a decent amount of weight, he may not even need quite that many because of the low calorie intake on off days. hes the only person who knows his calorie needs
[quote]redsox348984 wrote:
El_Animal wrote:
keaster wrote:
JB’s current ideas for “progressive muscle gain” is that you eat enough to cover you activity on workout days and then match that on non-workout days.
So you’re aroung 170, with about 8-10% bf. That means a calorie need of 4000-4500 per day, depending on NEPA levels and training sessions per day. If you do two-a-days you’ll need an even higher intake.
You gotta remember, it is difficult to put on a large amount of muscle without an increase in bf% (unless youre some type of genetic freak or using AAS).
Thanks for the advice but, just out of curiousity, where are you getting your numbers for calories here?
you cannot say how many calories he needs. everybody needs a different amount of calories and some have faster or slower metabalisms than others. if he is having rogughly 3000 on non ttraining days and 4000 on training days, and is either keeping weight, or maybe gaining slowly(i am not really sure), then he dosent need that many. you said a calorie need of 4000-4500+ so i assume you mean he needs that many to keep at about the same weight. i suppose the reason for the much lower calories on off days would be that is training days are 2 a days. i belive if he held 4000-4500 everyday he would gain a decent amount of weight, he may not even need quite that many because of the low calorie intake on off days. hes the only person who knows his calorie needs[/quote]
My thoughts exactly. Though I will begin to play with more calories on off days.
July 18th, 2006
Training: HSS-100 AM Session - Hamstrings
Heavy: 5 sets in the 6 - 8 rep range
-A Back Squats @ 140lbs 1 x 8, @ 230lbs 1 x 8, @ 260lbs 1 x 8, @ 280lbs 1 x 3 (missed on 4), 1 x 1. No specified rest. Last Time: @ 135lbs 1 x 8, @ 225lbs 1 x 8, @ 255lbs 1 x 6, @ 280lbs 1 x 2, 1 x miss
Superset: B1: 3 sets in the 10 - 12 rep range B2: 3 sets in the 8 - 10 rep range
-B1 Standing Leg Curls @ 25lbs 2 x 12, 1 x 11 with a 303 tempo. No rest before B2. Last Time: 1@ 25lbs 1 x 12, 1 x 11, 1 x 8
-B2 DB Romanian Deadlifts @ 70lbs DBs 3 x 10. 60 seconds rest before B1. last Time: @ 65lbs DBs 3 x 10
Special: 4 sets in the 10 - 12 rep range with rest pause
-C Pull-Throughs @ 80lbs 3x12x5, 1x12x4. 60 seconds rest between sets. Last Time: @ 60lbs 3x12x5, 1x12x4
100 rep set
-D Seated Leg Curls @ 57.5lbs 1 x 100. Last Time: 55lbs
Ab Work:
E Incline Weighted Sit-Ups @ Bodyweight + 35lbs 1 x 13. Last Time: @ Bodyweight + 30lbs 1 x 13
Duration: 1 hour 10 minutes
Comments:
Even though I progressed today it really pisses me off that I can’t progress MORE on the squats. I thought I just had an off day last week. It really bugs me when I know I’m cabale of better. The first week on this program I was able to squat 295 for 2 and now I’m squatting 280 for 3? Cmon something’s wrong here.
I’m progressing but I know that I’m nowhee near my max. The rest of my session went very well as I finally got those stand leg curls into the rep range and was able to progress all around. I’m sure my hammies will grow and I guess that’s all that matters.