Hey, nice progress.
Not sure if you recently updated, but would you mind sharing your current diet and stats? I’m curious to see improvements/changes, etc.
Thanks
December 2nd, 2006
Training: 5 Day Split - Legs
Resistance Training:
-A Front Squats @ 135lbs 1 x 6, @ 185lbs 1 x 6, @ 215lbs 1 x 6, @ 225lbs 1 x 5. Instinctive rest. Last Time: NA
-B Hack Squats @ 290lbs with rest-pause method 1 x 10x3x2. Last Time: NA
-C Low Feet Leg Presses @ 450lbs 1 x 16. Last Time: NA
-D Pull-Throughs @ 360lbs with rest-pause method 1 x8x2x2. Last Time: NA
-E Gironda Leg Curls @ 50lbs 1 x 20 . Last Time: NA
-F Standing calf raises @ 130lbs with rest-pause method 1 x7x3x3. Last Time: NA
Pump Sets:
-Sissy Squats @ Bodyweight 1 x 100. Last Time: NA
-Seated Leg Curls @ 50lbs 1 x 100. Last Time: NA
-Seated Calf Raises @ 55lbs 1 x 100. Last Time: NA
Duration: 1 hour 28 minutes
Comments:
This was a good session. There wasn’t too much I could’ve done better. Everything was done to failure with a nice slow negative. I’m trying to find the groove on the leg press and this time was much better. Right now, though, my body feels like it has more but my mind doesn’t (CNS is fried). Tomorrow is a much needed off day and then it’s back to the volume part of the week.
[quote]cobain67 wrote:
Hey, nice progress.
Not sure if you recently updated, but would you mind sharing your current diet and stats? I’m curious to see improvements/changes, etc.
Thanks[/quote]
I’m sitting at 183lbs right not and I expect to be at least 185lbs by enxt week. I don’t have all the measurements etc. in front of me right now but bodyfat is a little under 10%. Abs are there but fuzzy. Here’s my diet.
Current Diet:
Breakfast
=-Omelette consisting of:
-1 and 3/4 cup Egg Beaters 48/0/0
-1 cup Chopped Onions 1/16/0
-1 cup Chopped Bell Pepper 1/7/0
-1 Omega 3 Egg 6/0/4.5
.
-1 Banana 1/24/0
.
=-Bran Porridge Consisting of:
-1 TBSP Flaxseed meal 1/2/2
-1/3 cup Oat Bran 7/23/3
-1/2 cup Wheat Bran 4/20/1
-1/2 cup Unsweetened Applesauce 2/18/0
-Dash of Cinnamon 0/2/0
-1 oz Raisins 1/23/0
.
-4 CLA Capsules 0/0/4
-3 Fish Oils 0/0/3
-1 Saw Palmetto 0/0/1
Total: 72/135/18.5
=-Shake Consisting of:
-2 scoops Protein 40/6/5
-2 TBSP Psyllium Husk 0/10/0
.
-30g Walnuts 5/3/20
Total: 45/13/25
Lunch
-150g Chicken Tenderloins 33/0/1
.
-1 cup Brown Rice 4/44/1
.
-85g Broccoli 3/4/0
.
-1 Yogurt 8/20/0
Total: 48/68/2
PreWO
=-Shake consisting of:
-About 1 scoop Whey Isolate 40/0/0
-About 4/5 scoop Maltodextrin 0/25/0
-5g Glutamine
-5g Creatine
Total: 40/25/0
TRAIN
During Training
=-Shake Consisting of:
-1 scoop Waxy Maize 0/38/0
-1/2 scoop CSM 5/0/0
Total: 5/38/0
Immediately after
=-Shake Consisting of:
-1.6 scoops FAST RECOVERY Post Work-Out Formula 23/50/1
-1/4 scoop Whey Isolate 12/0/0
Total: 35/50/1
=-Chicken Bowl Consisting of:
-Chicken 36/0/2
-a little over 2 cups Brown Rice 11/95/4
-Mixed Veggies 8/19/0
-4 CLA Capsules 0/0/4
-4 Fish Oils 0/0/4
Total: 55/114/14
Before Bed
-3 Chicken Tenderloins 36/0/1
.
-1 cup V8 2/10/0
Total: 38/10/1
=-Nighttime Shake
-True Protein 75/0/3
-1 TBSP Organic Flax Oil 0/0/14
Total: 75/0/17
Day Total: 413/453/79.5 for 4180kcal (40/43/17)
OFF DAY
=-Omelette consisting of:
-1 and 3/4 cup Egg Beaters 48/0/0
-1 cup Chopped Onions 1/16/0
-1 cup Chopped Bell Pepper 1/7/0
-1 Omega 3 Egg 6/0/4.5
.
-1 Banana 1/24/0
.
-4 CLA Capsules 0/0/4
-3 Fish Oils 0/0/3
-1 Saw Palmetto 0/0/1
Total: 57/47/12.5
=-Shake Consisting of:
-1.5 scoops Protein 30/5/1.5
-2 TBSP Psyllium Husk 0/10/0
-1 TBSP Olive Oil 0/0/14
.
=-Trail Mix Consisting of:
-30g Walnuts 5/3/20
Total: 35/18/35.5
Lunch
-150g Chicken Tenderloins 33/0/1
.
-1 Avocado 3/15/27
.
-1 Yogurt 8/20/0
Total: 44/35/28
Second Lunch
=-Omelette consisting of:
-1 and 3/4 cup Egg Beaters 48/0/0
-1 cup Chopped Onions 1/16/0
-1 cup Chopped Bell Pepper 1/7/0
.
-1 TBSP Olive Oil 0/0/14
Total: 49/23/14
=-Salad Consisting of:
-8oz Spinach 8/8/0
-Broccoli/Cabbage etc. 2/4/0
-2oz Fat Free Feta Cheese 8/2/0
-1 TBSP Olive Oil 0/0/14
=-Shake Consisting of:
-2 Scoops Protein 40/6/5
Total: 58/20/19
Before Bed
-3 Chicken Tenderloins 36/0/1
.
-1 cup V8 2/10/0
Total: 38/10/1
=-Nighttime Shake
-True Protein 75/0/3
-1 TBSP Oragnic Flax Oil 0/0/14
Total: 75/0/17
Day Total: 356/153/127 for 3179kcal (45/19/36)
Saturday Nutrition
Breakfast
=-Omelette consisting of:
-1 and 3/4 cup Egg Beaters 48/0/0
-1 cup Chopped Onions 1/16/0
-1 cup Chopped Bell Pepper 1/7/0
-1 Omega 3 Egg 6/0/4.5
.
-1 Banana 1/24/0
.
=-Bran Porridge Consisting of:
-1 TBSP Flaxseed meal 1/2/2
-1/3 cup Oat Bran 7/23/3
-1/2 cup Wheat Bran 4/20/1
-1/2 cup Unsweetened Applesauce 2/18/0
-Dash of Cinnamon 0/2/0
-1 oz Raisins 1/23/0
Total: 72/135/10.5
=-Shake Consisting of:
-2 scoops Protein 40/6/5
-2 TBSP Psyllium Husk 0/10/0
.
Oatmeal Consisting of:
-40g Oatmeal 5/27/3
-1oz Raisins 1/23/0
Total: 46/57/8
Lunch
-150g Chicken Tenderloins 33/0/1
.
-1 cup Brown Rice 4/44/1
.
-85g Broccoli 3/4/0
.
-1 Yogurt 8/20/0
Total: 48/68/2
PreWO
=-Shake consisting of:
-About 1 scoop Whey Isolate 40/0/0
-About 4/5 scoop Maltodextrin 0/25/0
-5g Glutamine
-5g Creatine
Total: 40/25/0
TRAIN
During Training
=-Shake Consisting of:
-1 scoop Waxy Maize 0/38/0
-1/2 scoop CSM 5/0/0
Total: 5/38/0
Immediately after
=-Shake Consisting of:
-1.6 scoops FAST RECOVERY Post Work-Out Formula 23/50/1
-1/4 scoop Whey Isolate 12/0/0
Total: 35/50/1
=-Chicken Bowl Consisting of:
-Chicken 36/0/2
-a little over 2 cups Brown Rice 11/95/4
-Mixed Veggies 8/19/0
Total: 55/114/6
Before Bed
-3 Chicken Tenderloins 36/0/1
.
-1 cup V8 2/10/0
Total: 38/10/1
=-Nighttime Shake
-True Protein 75/0/3
-1 TBSP Organic Flax Oil 0/0/14
Total: 75/0/17
Day Total: 414/497/45.5 for 4054kcal (41/49/10)
diet looks solid
[quote]redsox348984 wrote:
diet looks solid[/quote]
Yeah it’s fucking huge. I hate it.
[quote]Brendan Ryan wrote:
redsox348984 wrote:
diet looks solid
Yeah it’s fucking huge. I hate it.
[/quote]
It is… Thanks for sharing it…
Anyhow, how active are you during the day outside the gym? IOW what else do you do during the day? Just wondering…
Thanks again.
[quote]cobain67 wrote:
Brendan Ryan wrote:
redsox348984 wrote:
diet looks solid
Yeah it’s fucking huge. I hate it.
It is… Thanks for sharing it…
Anyhow, how active are you during the day outside the gym? IOW what else do you do during the day? Just wondering…
Thanks again.[/quote]
I do some sprints etc. on off days but other than walking from class to class in high school (which isn’t much) not very active at all. I save my energy for the gym 
Now when i get to college, I’ll probably waste away from all the walking etc. LOL
December 4th, 2006
Training: 5 Day Split - Upper
Resistance Training:
-A Standing Military Presses @ 120lbs 1 x 5, @ 135lbs 1 x 3, @ 150lbs 1 x 1, @ 130lbs 1 x 5, @ 140lbs 1 x 3, @ 155lbs 1 x 1. Instinctive rest. Last Time: @ 120lbs 1 x 5, @ 130lbs 1 x 3, @ 145lbs 1 x 1, @ 125lbs 1 x 5, @ 135lbs 1 x 3, @ 150lbs 1 x 1
-B1 Incline Bench Presses @ 165lbs 2 x 5, 2 x 4, 1 x 3. 45 seconds rest before B2. Last Time: @ 160lbs 5 x 5
-B2 DB Rows @ 75lbs DBs 5 x 5. 45 seconds rest before B1. Last Time: @ 70lbs DBs
-C1 Chins @ Bodyweight + 25lbs 3 x 5, 1 x 4, 1 x 3. 45 seconds rest before C2. Last Time: 2 x 5, 1 x 4, 2 x 3
-C2 Dips @ Bodyweight + 45lbs 5 x 5. 45 seconds rest before C1. Last Time: same
-D1 Cheat Curls @ 85lbs 5 x 5. 45 seconds rest before D2. Last Time: @ 80lbs
-D2 DB Overhead Triceps Extensions @ 70lbs 4 x 5, 1 x 4. 45 seconds rest before D1. Last Time: @ 60lbs 5 x 5
Grip Work: Crushing Grip
-Static Barbell Holds @ 300lbs 3 x 5 seconds. Instinctive rest. Last Time: @ 295lbs
-Captains of Crush Trainer @ 100lbs 3 x 12 seconds. Last Time: 3 x 10 seconds
Duration: 1 hour 50 minutes
Comments:
I don’t know why, but this session was like 1000 times easier than last time. I progressed, but just slightly. I shouldn’t even call those cheat curls though. So far, I’ve had to cheat very little. I expected not getting all 5 x 5 on the incline bench but the triceps extensions took me by surprise. I’m just glad I progressed on the chins. I struggled for a few seconds with no movement on the last rep. Oh well, I’ll get it next time.
December 5th, 2006
Training: 5 Day Split - Lower
Resistance Training:
-A Deadlifts @ 320lbs 1 x 5, @ 350lbs 1 x 3, @ 380lbs 1 x 1, @ 325lbs 1 x 5, @ 355lbs 1 x 3, @ 385lbs 1 x 1. Instinctive rest. Last Time: @ 315lbs 1 x 5, @ 345lbs 1 x 3, @ 375lbs 1 x 1, @ 320lbs 1 x 5, @ 350lbs 1 x 3, @ 380lbs 1 x 1
-B1 Bulgarian Squats @ 55lbs DBs 4 x 8. 45 seconds rest before B2. Last Time: 3 x 8
-B2 Good Mornings @ 150lbs 4 x 8. 45 seconds rest before B1. Last Time: 3 x 8
-C1 Leg Press Calf Raises @ 460lbs 4 x 8. 45 seconds rest before C2. Last Time:3 x 8
-C2 Assisted GHR’s @ Bodyweight 4 x 8. 45 seconds rest before C1. Last Time: 3 x 8
-D1 Leg Extensions @ 155lbs 4 x 8. 45 seconds rest before D2. Last Time: 3 x 8
-D2 Standing Leg Curls @ 30lbs 4 x 8. 45 seconds rest before D1. Last Time: 3 x 8
Grip Work: Wrist Extensors
-Reverse Barbell Curls @ 95lbs 3 x 3. Instinctive rest. Last Time: @ 90lbs
-Plate-Pinch Extensions @ 12.5lbs 3 x 3. Instinctive rest. Last Time: @ 10lbs
Duration: 1 hour 56 minutes
Comments:
Last time, this was a killer session but, like yesterday, it was way easier than anticipated. It was kinda sloppy though. I had to use straps for the last set of deads as I apparently had pussy grip today. I forgot to bring my camera so the form on the deadlifts was most likely the same as last time, maybe worse lol. I’m beginning to think it doesn’t matter much though. Another thing that made it sloppy was that the gym manager interrupted me in the middle of my workout because I was bleading a little more than usual from the bar scraping my shins during deadlifts and it could’ve gotten on the machine. As such, the rest periods on the D superset were compromised. I understand where she was coming from but it threw me off and was kinda gym nonetheless as I checked on the machine sand there was no blood. It was dry on my shin anyway. (It’s a 24 hour fitness)
December 7th, 2006
Training: 5 Day Split - Chest, Delts and Tris
Resistance Training:
-A DB Bench Presses @ 80lbs DBs with rest-pause method 1x9x2x1 drop set to @ 70lbs DBs 1 x 2. Last Time: 1x9x2x1
-B Low Pulley Cable Cross-Overs @ 32.5lbs 1 x 20. Last Time: @ 30lbs
-C1 Standing Arnold Presses @ 50lbs DBs 1 x 10. Last Time: only C1, 1 x 8
-C2 Standing DB Military Presses @ 40lbs DBs 1 x 2 Last Time: NA
-D Seated Lateral Raises @ 25lbs DBs 1 x 14. Last Time: 1 x 12
-E Reverse Flies @ 80lbs 1 x 27. Last Time: @ 70lbs 1 x 26
-F Skullcrushers @ 75lbs 1 x 12, 1 x 8. 60 seconds rest between sets. Last Time: @ 75lbs 1 x 12, 1 x 10
Pump Sets:
-Pec Dec @ 50lbs 1 x 100.
-Machine Shoulder Presses @ 20lbs 1 x 100.
-Machine Push-Downs @ 20lbs 1 x 100. Last Time: 7.5lbs
Duration: 1 hour 25 mintues
Comments:
I remember last week leaving the gym like I still had something in me but DAMN. It barely feels like I did anything I did my best though and progressed in some way or another on everything.
Basically, a few things, I’m using intensity tachniques to progress (for example arnold presses and DB bench presses). I still need to up the weight on the machine push-downs as I’m not actually getting much of a pump from it lol. Also, I need to lower the weight on C2 and the drop set as I’m not getting enough reps.
December 8th, 2006
Training: 5 Day Split - Back, Bis and Traps
Resistance Training:
-A Pull-Ups @ Bodyweight 1 x 5. Last Time: 1 x 4, no superset
-A2 Chins @ Bodyweight 1 x 3. Last Time: NA
-B Hyperextensions @ Bodyweight + 50lbs 1 x 20. Last Time: @ Bodyweight + 45lbs
-C Hammer Strength High Rows @ 180lbs 1 x 18. Last Time: 1 x 16
-D Preacher Curls @ 75lbs with rest-pause method 1 x8x1x1 drop set to @ 65lbs 1 x 2. Last Time: 1 x7x2x1, no drop set
-E Side Cable Curls @ 32.5lbs 1 x 15 each arm. Last Time: @ 30lbs
-F Barbell Shrugs Behind the Back @ 245lbs with rest-pause method 1 x 12x3x3 drop set to @ 225lbs 1 x 5. Last Time: 1 x 9x3x1, no drop set
Pump Sets:
-Straight-Arm Lat Pulldowns @ 60lbs 1 x 100. Last Time: NA
-Machine Curls @ 7.5lbs 1 x 100. Last Time: @ 5lbs
-Machine Shrugs @ 120lbs 1 x 100. Last Time: @ 135lbs
Duration: 1 hour 15 minutes
Comments:
Man this is so easy. I’m starting to get that feeling like I’m not doing enough. I had a great pump is almost everything I trained tonight - especially my traps and bis. The pump in my lower back was really good too. Hyperextension are a good exercise and all but goddamn are they hard on your nuts. My lower back had one more but my nuts didn’t. Good progress all around but for some reason I had 120lbs written down for my shurg pump set. I don’t think it makes much of a difference.
December 9th, 2006
Training: 5 Day Split - Legs
Resistance Training:
-A Front Squats @ 140lbs 1 x 6, @ 190lbs 1 x 6, @ 220lbs 1 x 6, @ 230lbs 1 x 5. Instinctive rest. Last Time: @ 135lbs 1 x 6, @ 185lbs 1 x 6, @ 215lbs 1 x 6, @ 225lbs 1 x 5
-B Hack Squats @ 290lbs with rest-pause method 1 x 12x3x3 drop set to @ 270lbs 1 x 3. Last Time: 1 x 10x3x2, no drop set
-C Low Feet Leg Presses @ 450lbs 1 x 19. Last Time: 1 x 16
-D Pull-Throughs @ 130lbs with rest-pause method 1 x10x3x2 drop set to @ 110lbs 1 x 3. Last Time: 1 x8x2x2, no drop set
-E Gironda Leg Curls @ 52.5lbs 1 x 20 . Last Time: @ 50lbs
-F Standing Calf Raises @ 420lbs with rest-pause method 1 x9x3x2 drop set to @ 400lbs 1 x 2. Last Time: 1 x7x3x3, no drop set
Pump Sets:
-Sissy Squats @ Bodyweight 1 x 100. Last Time: same
-Seated Leg Curls @ 50lbs 1 x 100. Last Time: same
-Seated Calf Raises @ 55lbs 1 x 100. Last Time: same
Duration: 1 hour 30 minutes
Comments:
Felt great on this session. Progress all around. I think CT was on to something when he came up witht eh idea of progressing by intensification techniques. I may use this again in the future. No mistakes, great session, just painful. Tomorrow is an off day.
[quote]Brendan Ryan wrote:
December 9th, 2006
Training: 5 Day Split - Legs
Resistance Training:
-A Front Squats @ 140lbs 1 x 6, @ 190lbs 1 x 6, @ 220lbs 1 x 6, @ 230lbs 1 x 5. Instinctive rest. Last Time: @ 135lbs 1 x 6, @ 185lbs 1 x 6, @ 215lbs 1 x 6, @ 225lbs 1 x 5
-B Hack Squats @ 290lbs with rest-pause method 1 x 12x3x3 drop set to @ 270lbs 1 x 3. Last Time: 1 x 10x3x2, no drop set
-C Low Feet Leg Presses @ 450lbs 1 x 19. Last Time: 1 x 16
-D Pull-Throughs @ 130lbs with rest-pause method 1 x10x3x2 drop set to @ 110lbs 1 x 3. Last Time: 1 x8x2x2, no drop set
-E Gironda Leg Curls @ 52.5lbs 1 x 20 . Last Time: @ 50lbs
-F Standing Calf Raises @ 420lbs with rest-pause method 1 x9x3x2 drop set to @ 400lbs 1 x 2. Last Time: 1 x7x3x3, no drop set
Pump Sets:
-Sissy Squats @ Bodyweight 1 x 100. Last Time: same
-Seated Leg Curls @ 50lbs 1 x 100. Last Time: same
-Seated Calf Raises @ 55lbs 1 x 100. Last Time: same
Duration: 1 hour 30 minutes
Comments:
Felt great on this session. Progress all around. I think CT was on to something when he came up witht eh idea of progressing by intensification techniques. I may use this again in the future. No mistakes, great session, just painful. Tomorrow is an off day.[/quote]
Ive got a question regarding your during-workout shake… Do you feel it helps with recovery? I have been using XTend/WPI only with no carbs during training and performing 30 minutes of LI cardio PW for added g-flux and fat burning effects, but recently added just 1/2 scoop WMS to the shake and feel unstoppable energy-wise…
Do you feel that the addition of during-workout carbs has added any bodyfat or had a negative effect in any way on body composition or otherwise?
Thanks
[quote]cobain67 wrote:
Brendan Ryan wrote:
December 9th, 2006
Training: 5 Day Split - Legs
Resistance Training:
-A Front Squats @ 140lbs 1 x 6, @ 190lbs 1 x 6, @ 220lbs 1 x 6, @ 230lbs 1 x 5. Instinctive rest. Last Time: @ 135lbs 1 x 6, @ 185lbs 1 x 6, @ 215lbs 1 x 6, @ 225lbs 1 x 5
-B Hack Squats @ 290lbs with rest-pause method 1 x 12x3x3 drop set to @ 270lbs 1 x 3. Last Time: 1 x 10x3x2, no drop set
-C Low Feet Leg Presses @ 450lbs 1 x 19. Last Time: 1 x 16
-D Pull-Throughs @ 130lbs with rest-pause method 1 x10x3x2 drop set to @ 110lbs 1 x 3. Last Time: 1 x8x2x2, no drop set
-E Gironda Leg Curls @ 52.5lbs 1 x 20 . Last Time: @ 50lbs
-F Standing Calf Raises @ 420lbs with rest-pause method 1 x9x3x2 drop set to @ 400lbs 1 x 2. Last Time: 1 x7x3x3, no drop set
Pump Sets:
-Sissy Squats @ Bodyweight 1 x 100. Last Time: same
-Seated Leg Curls @ 50lbs 1 x 100. Last Time: same
-Seated Calf Raises @ 55lbs 1 x 100. Last Time: same
Duration: 1 hour 30 minutes
Comments:
Felt great on this session. Progress all around. I think CT was on to something when he came up witht eh idea of progressing by intensification techniques. I may use this again in the future. No mistakes, great session, just painful. Tomorrow is an off day.
Ive got a question regarding your during-workout shake… Do you feel it helps with recovery? I have been using XTend/WPI only with no carbs during training and performing 30 minutes of LI cardio PW for added g-flux and fat burning effects, but recently added just 1/2 scoop WMS to the shake and feel unstoppable energy-wise…
Do you feel that the addition of during-workout carbs has added any bodyfat or had a negative effect in any way on body composition or otherwise?
Thanks
[/quote]
During workout carbs would be the last place I think carbs could have any NEGATIVE effect.
Yes I believe it helps with recovery. Good to hear you’re doing well with it.
Well, a not-so-good weigh-in today has got me thinking. I only gained a pound which puts me at 184lbs with less than 3 weeks before it’s time to diet. I’ve been thinking about my enxt program. I nEED to get stronger.
I KNOW THAT:
- I DON’T HANDLE CARBS AS WELL AS I THOUGHT (MAX 300G A DAY)
- I DO BEST ON 3-4 DAYS A WEEK
- SUPER HIGH FREQUENCY IS NOT THE ANSWER
- I NEED DIRECT ARM WORK
- RIGHT NOW, I’M NOT ACTIVE ENOUGH TO GO WITHOUT CARDIO IN THE OFFSEASON
FOCUS ON: OVERALL STRENGTH
- UPPER BACK STRENGTH
a. Chins
b. One Arm DB Rows
c. Face Pulls
d. Good Mornings
e. Shrugs - LEG PRESS
- DEADLIFT
- MILITARY PRESS
- DB BENCH PRESS
- GHR’S
- RACK DEADS
Just thinking out loud here. Feedback is appreciated.
[quote]Brendan Ryan wrote:
Well, a not-so-good weigh-in today has got me thinking. I only gained a pound which puts me at 184lbs with less than 3 weeks before it’s time to diet. I’ve been thinking about my enxt program. I nEED to get stronger.
I KNOW THAT:
- I DON’T HANDLE CARBS AS WELL AS I THOUGHT (MAX 300G A DAY)
- I DO BEST ON 3-4 DAYS A WEEK
- SUPER HIGH FREQUENCY IS NOT THE ANSWER
- I NEED DIRECT ARM WORK
- RIGHT NOW, I’M NOT ACTIVE ENOUGH TO GO WITHOUT CARDIO IN THE OFFSEASON
FOCUS ON: OVERALL STRENGTH
- UPPER BACK STRENGTH
a. Chins
b. One Arm DB Rows
c. Face Pulls
d. Good Mornings
e. Shrugs - LEG PRESS
- DEADLIFT
- MILITARY PRESS
- DB BENCH PRESS
- GHR’S
- RACK DEADS
Just thinking out loud here. Feedback is appreciated.[/quote]
Am I misunderstanding you? You didn’t gain as much weight as you wanted so you’re limiting your carbs and keeping cardio? Why do you have to diet in 3 weeks?
[quote]Naphta wrote:
Brendan Ryan wrote:
Well, a not-so-good weigh-in today has got me thinking. I only gained a pound which puts me at 184lbs with less than 3 weeks before it’s time to diet. I’ve been thinking about my enxt program. I nEED to get stronger.
I KNOW THAT:
- I DON’T HANDLE CARBS AS WELL AS I THOUGHT (MAX 300G A DAY)
- I DO BEST ON 3-4 DAYS A WEEK
- SUPER HIGH FREQUENCY IS NOT THE ANSWER
- I NEED DIRECT ARM WORK
- RIGHT NOW, I’M NOT ACTIVE ENOUGH TO GO WITHOUT CARDIO IN THE OFFSEASON
FOCUS ON: OVERALL STRENGTH
- UPPER BACK STRENGTH
a. Chins
b. One Arm DB Rows
c. Face Pulls
d. Good Mornings
e. Shrugs - LEG PRESS
- DEADLIFT
- MILITARY PRESS
- DB BENCH PRESS
- GHR’S
- RACK DEADS
Just thinking out loud here. Feedback is appreciated.
Am I misunderstanding you? You didn’t gain as much weight as you wanted so you’re limiting your carbs and keeping cardio? Why do you have to diet in 3 weeks?
[/quote]
I have to diet in 3 weeks to prepare for my show, on March 24th. I’m not keeping cardio but rather putting it back in in preparation for my diet. And just because I’m dropping carbs a bit doesn’t mean I’m lowering calories. I willb e replacing it with fat.
So based on your experience, what would you say worked best for you in terms of gains?
[quote]cobain67 wrote:
So based on your experience, what would you say worked best for you in terms of gains?[/quote]
A lot more calories than I expected.
4 days a week max or I can’t recover CNS-wise.
More weight on the bar with a corresponding increase in weight on the scale.
If I could do it again, I would do something like this:
www.mindandmuscle.net/mindandmuscle/magpage.php?artID=89&pageNum=1
It’s pretty damn close to being that simple.
great thread your are really coming along. Those are some good numbers bro keep up the good work.
Don’t know if this has been asked before but was your training like before you started this journey? you were pretty lean.