What would you say worked best for you during your mass phase then?
[quote]cobain67 wrote:
What would you say worked best for you during your mass phase then?[/quote]
Focusing on strength with either a total body or upper lower split 3-4 days a week.
In retrospect, if I did a bodypart split again, I would only do it for about 4 weeks and then scale back to a high intensity, low volume routine for 4 weeks (like DC) and cycle accordingly.
Also, in terms of diet, I kept it too clean all the time. I would’ve been much easier to subsitute in a cheat meal or some less “clean” foods in my meals instead of feeling bloated all the time. The diet I posted is what I did EVERYDAY.
December 15th, 2006
Training: 5 Day Split - Back, Bis and Traps
Resistance Training:
-A Pull-Ups @ Bodyweight 1 x 6. Last Time: 1 x 5, no superset
-A2 Chins @ Bodyweight 1 x 3. Last Time: same, no A3
-A3 Lat Pull-Downs @ 130lbs 1 x 4. Last Time: no A3
-B Hyperextensions @ Bodyweight + 55lbs 1 x 21. Last Time: @ Bodyweight + 50lbs 1 x 20
-C Hammer Strength High Rows @ 180lbs 1 x 20. Last Time: 1 x 18
-D Preacher Curls @ 75lbs with rest-pause method 1 x9x2x1 drop set to @ 65lbs 1 x 2x2x1. Last Time: 1 x8x1x1 drop set to @ 65lbs 1 x 2, no rest pause on the drop set
-E Side Cable Curls @ 32.5lbs 1 x 17 each arm. Last Time: 1 x 15
-F Barbell Shrugs Behind the Back @ 245lbs with rest-pause method 1 x 13x3x3 drop set to @ 225lbs 1 x 4x3x3. Last Time: 1 x 12x3x3 drop set to @ 225lbs 1 x 5, noe rest pause on the drop set
Pump Sets:
-Straight-Arm Lat Pulldowns @ 70lbs 1 x 100. Last Time: @ 60lbs
-Machine Curls @ 7.5lbs 1 x 100. Last Time: same
-Machine Shrugs @ 135lbs 1 x 100. Last Time: @ 120lbs
Duration: 1 hour 47 minutes
Comments:
I wonder why this session was so much shorter than previous ones. Oh well, I progressed on everything and it felt easy - just the way I like it lol. I didn’t hype myself up for thw workout like I normally do but I just did better for some reason. The hyperextensions are great but they’re so hard on my nuts I’m glad they’re over. I got a great pump in all my muscles and did my 3rd and final cardio session for the week. Tomorrow is legs.
Next week, I will be doing a deload type of week with 3 training days, whatever the hell I want, no reps to failure and all teachnically proficient reps. After that will be a test week with some assistance exercises and then I start my program for my diet. I’ve been thinking about it for a while now and I believe this is the best route to take for the next couple weeks.
good lifting man. those sets of 100 musst be brutal
December 16th, 2006
Training: 5 Day Split - Legs
Resistance Training:
-A Front Squats @ 140lbs 1 x 6, @ 190lbs 1 x 6, @ 225lbs 1 x 6, @ 235lbs 1 x 5. Instinctive rest. Last Time: @ 140lbs 1 x 6, @ 190lbs 1 x 6, @ 220lbs 1 x 6, @ 230lbs 1 x 5
-B Hack Squats @ 290lbs with rest-pause method 1 x 14x3x3 drop set to @ 270lbs 1 x 4x2x1. Last Time: 1 x 12x3x3, 1 x 3 no rest pause on drop set
-C Low Feet Leg Presses @ 450lbs 1 x 21. Last Time: 1 x 19
-D Pull-Throughs @ 130lbs with rest-pause method 1 x12x3x3 drop set to @ 110lbs 1 x 4x2x2. Last Time: 1 x10x3x2, 1 x 3, no rest pause on drop set
-E Gironda Leg Curls @ 55lbs 1 x 20 . Last Time: @ 52.5lbs
-F Standing Calf Raises @ 420lbs with rest-pause method 1 x10x4x2 drop set to @ 400lbs 1 x 2x2x2. Last Time: 1 x9x3x2, 1 x 2, no rest pause on 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 35 minutes
Comments:
I progressed all around. And it completely kicked my ass. In fact, I got a headache on the leg presses. I definitely need that deload week right about now. Other than that, this was a great session. Good point to end on.
Hey Brendan, in that video you posted of you doing bd bench, can you explain what you were doing in terms of weight, reps, and pauses? Thanks bro. Looks like you have some good definition on your arms there btw.
Nice front squats man, you’ve almost caught up to me, i cant wait till i get back from this cruise over new years and i can up my calories again, im shooting for 215 after the new year, i might start a thread on here for it when i get back from vacation.
good lifting --Ws4
[quote]MMAniac wrote:
Hey Brendan, in that video you posted of you doing bd bench, can you explain what you were doing in terms of weight, reps, and pauses? Thanks bro. Looks like you have some good definition on your arms there btw.[/quote]
“DB Bench Presses @ 80lbs DBs with rest-pause method 1x10x2x2 drop set to @ 70lbs DBs 1 x 2x1x1”
Speaking of that, here’s a new one I did yesterday:
[quote]WS4adumbastard wrote:
Nice front squats man, you’ve almost caught up to me, i cant wait till i get back from this cruise over new years and i can up my calories again, im shooting for 215 after the new year, i might start a thread on here for it when i get back from vacation.
good lifting --Ws4[/quote]
Awesome! let me know if you decide to man. I’d be interested in following.
Heck, I may as well actually start a log here too… I think it would be great to get advice/motivation from other members (as well as expected flaming, lol).
I just need to get myself together and on a SOLID diet/Training regimen to get my stress-induced catabolism to come to a hault…
[quote]cobain67 wrote:
Heck, I may as well actually start a log here too… I think it would be great to get advice/motivation from other members (as well as expected flaming, lol).
I just need to get myself together and on a SOLID diet/Training regimen to get my stress-induced catabolism to come to a hault…[/quote]
The motivation/criticism is exactly why I do it.
I think it would be good for you. Let me know if you decide to.
December 19th, 2006
Training: Deload Week
Resistance Training:
Ladder Method
-A Snatch-Grip Deadlifts on a plate @ 190lbs 1 x 1, 1 x 2, 1 x 3, 1 x 1, 1 x 2, 1 x 3. Instinctive rest. Last Time: NA
EDT
PR Zone 1: 10 minutes
-B1 Seated Goodmornings @ 185lbs total reps = 27. Last Time: NA
-B2 Leg Presses @ 540lbs total reps = 27. Last Time: NA
PR Zone 2: 10 minutes
-C1 Barbell Romanian Deadlifts @ 155lbs total reps = 43. Last Time: NA
-C2 Seated Calf Raises @ 100lbs total reps = 27. Last Time: NA
-D Assisted GHR’s @ Bodyweight 2 x 10. Instinctive rest. Last Time: NA
Duration: 1 hour 55 minutes
Comments:
Just working on my weaknesses and experimenting with different things for my deload. Nothing was taken to failure and I was concentrating on form. I think I did a good job for a deload workout. I did 30 minutes of cardio as well with some stretching and abs to finish. EDT is something I could see myself liking a LOT.
December 21st, 2006
Training: Deload Week
Resistance Training:
Ladder Method
-A Seated Military Presses @ 135lbs 1 x 1, 1 x 2, 1 x 3, 1 x 1, 1 x 2, 1 x 3, 1 x 1, 1 x 2, 1 x 3. Instinctive rest. Last Time: NA
EDT
PR Zone 1: 10 minutes
-B1 Incline DB Bench Presses @ 70lbs DBs total reps = 23. Last Time: NA
-B2 One Arm DB Rows @ 75lbs total reps = 23. Last Time: NA
PR Zone 2: 10 minutes
-C1 Close Grip Bench Presses @ 185lbs total reps = 14. Last Time: NA
-C2 Rack Deads @ 225lbs total reps = 23. Last Time: NA
-D Shrugs @ 135lbs 2 x 20. Instinctive rest. Last Time: NA
Duration: 1 hour 50 minutes
Comments:
I wasn’t up for this session so it’s a good thing it was a deload. I was going for form on everything and taking nothing to failure just like ealier this week. But when I think about it, the seated military presses were over 80% of my 1RM (165). By the time I got to the close-grip bench presses, my tris were pretty tired. Also, I tried a different set up for the rack deads and they’re now set at mid shin level which I think is good. I did Tabata Bike Sprints as well tonight. Saturday is the last day of the deload and then it’s a test week.
December 23rd, 2006
Training: Deload Week
Resistance Training:
Ladder Method
-A Pull-Ups @ Bodyweight 1 x 1, 1 x 2, 1 x 3, 1 x 1, 1 x 2, 1 x 3, 1 x 1, 1 x 2, 1 x 3. Instinctive rest. Last Time: NA
EDT
PR Zone 1: 10 minutes
-B1 Hammer Strength Bench Presses @ 180lbs total reps = 38. Last Time: NA
-B2 Face Pulls @ 80lbs total reps = 38. Last Time: NA
PR Zone 2: 10 minutes
-C1 Incline DB Curls @ 35lbs DBs total reps = 38. Last Time: NA
-C2 Standing Lateral Raises @ 25lbs DBs total reps = 41. Last Time: NA
-D Machine Shoulder Presses @ 70lbs 2 x 10. Instinctive rest. Last Time: NA
Duration: 1 hour 47 minutes
Comments:
Jesus christ remind me never to go to the gym at 11:30am again guys. Every fat sum bitch and their mother was there. Last of the deload workouts right here. And it’s a good thing too. This shit was EASY. I feel guilty. I really like the ladder set up with the pull-ups (not chin ups). I think I might keep that on cardio days during the prep or something.
your competition is coming up pretty soon right. whens the date?
[quote]redsox348984 wrote:
your competition is coming up pretty soon right. whens the date?[/quote]
March 24th. 12 weeks from this Satuday.
December 26th, 2006
Training: Test Week
Resistance Training:
ME
-A Deadlifts @ 135lbs 1 x 5, @ 225lbs 1 x 1, @ 315 1 x 1, @ 365lbs 1 x 1, @ 405lbs 1 x miss, @ 405lbs 1 x miss. Instinctive rest. Last Time: NA
-B Seated Good Mornings @ 45lbs 1 x 5, @ 135lbs 1 x 3, @ 185lbs 1 x 1, @ 205lbs 1 x 1, @ 215lbs 1 x miss. Last Time: NA
Assistance
-C Shrugs @ 255lbs 3 x 10. Last Time: NA
-D Romanian Deadlifts @ 185lbs 3 x 10. Last Time: NA
-E Lat Pulldowns @ 135lbs 3 x 10. Last Time: NA
-F Assisted GHR’s @ Bodyweight 2 x 12. Instinctive rest. Last Time: NA
Duration: 2 hours
Comments:
This was NOT a good session. It pisses me off too. In retrospect though, I should’ve never thought I could get 405 with good form. I wanted it with good form and when I felt my shoudlers going over the bar I knew I lost it. Some of the lighter sets had better form I think.
Also, I’m not sure if I’m going low enough on the seated good mornings. It doesn’t feel like I’m flexible enough. If I go any lwoer I’ll lose the arch. What do I do? I also did some cardio on the treadmill today.
Low enough?
Miss
365 x 1
form definitly looked a little better on the deads compared to some of your older videos
[quote]redsox348984 wrote:
form definitly looked a little better on the deads compared to some of your older videos[/quote]
Gracias. I wish I could keep working on them but the program I’m doing for my show doesn’t call for them. Next offseason I will be hitting em hard.
December 28th, 2006
Training: Test Week
Resistance Training:
ME
-A Seated Barbell Military Presses @ 45lbs 1 x 5, @ 95lbs 1 x 3, @ 115 1 x 1, @ 135lbs 1 x 1, @ 145lbs 1 x 1, @ 155lbs 1 x 1, @ 165lbs 1 x miss. Instinctive rest. Last Time: NA
-B Pull-Ups (pronated grip) @ Bodyweight 1 x 1, @ Bodyweight + 25lbs 1 x 1, @ Bodyweight + 30lbs 1 x 1. Last Time: NA
Assistance
-C Strive Rear Delt Machine @ 50lbs 3 x 10. Instinctive rest. Last Time: NA
-D Pullovers @ 50lbs DB 3 x 10. Instinctive rest. Last Time: NA
-E Preacher Curls @ 60lbs 2 x 10, 1 x 8. Instinctive rest. Last Time: NA
-F Triceps Push-Downs @ 120lbs 2 x 12. Instinctive rest. Last Time: NA
Duration: 1 hour 45 minutes
Comments:
ARRRGGGHHHH. I just can’t win. Even with all this rest and I’m really not satisfied with today’s weights. I can do BW x 5 on the Pull ups but can only just barely get 1 with 30 more pounds. I was pretty much expecting the weight I got on the military’s. The 155lbs went up easy so I thought I’d shoot for 165lbs but it stopped about midway and the spotter had to help me finish.
So my max on that is about 160lbs whihc makes sense since I don’t get the irridation effect from tensing my lower body when standing. I guessed to heavy on the preacher curls. Though I probably could’ve got it had I rested enough. I can’t wait to start my program/diet. Other than that, I did some Tabata Bike Sprints.