Hey… How would you recommend setting up calories for a 2-a-day training program? I am concerned about CHO intake and am not sure how many to start out with…
What guidelines did you follow?
What do you think your max bench is at right now Brendan?
[quote]cobain67 wrote:
Hey… How would you recommend setting up calories for a 2-a-day training program? I am concerned about CHO intake and am not sure how many to start out with…
What guidelines did you follow?[/quote]
How many days a week are we talking?
And concerned about CHO intake how? That you’re getting too much or too little?
You should be concerned about too little. Think about it, your body’s going to be fighting double time for glycogen replenishment.
I don’t know how much you weigh, but I would eat carbs after the first workout, in between the workouts, before the second, and immediately after the second with low carbs the rest of the day.
If you begin to lose weight, add a during shake for the second workout.
How much do you weight? What somatotype are you? (ecto, esmo endo) How do you usually eat?
[quote]n3wb wrote:
What do you think your max bench is at right now Brendan?[/quote]
I did 240lbs a while ago and it went up easy. I think it’s 250lbs. I thikn I test incline tomorrow though.
[quote]Brendan Ryan wrote:
n3wb wrote:
What do you think your max bench is at right now Brendan?
I did 240lbs a while ago and it went up easy. I think it’s 250lbs. I thikn I test incline tomorrow though.
[/quote]
looked real easy in your video i bet more 255-260 range
[quote]redsox348984 wrote:
Brendan Ryan wrote:
n3wb wrote:
What do you think your max bench is at right now Brendan?
I did 240lbs a while ago and it went up easy. I think it’s 250lbs. I thikn I test incline tomorrow though.
looked real easy in your video i bet more 255-260 range[/quote]
I also did it twice because the girl that was spotter grabbed the bar the first time lol.
December 30th, 2006
Training: Test Week
Resistance Training:
ME
-A DB Bench Presses @ 40lbs DBs 1 x 8, @ 75lbs DBs 1 x 1, @ 100 DBs 1 x 1, @ 110lbs DBs 1 x miss, @ 110lbs DBs 1 x miss. Instinctive rest. Last Time: NA
-B Bentover BB Rows @ 45lbs 1 x 8, 135lbs 1 x 3, @ 185lbs 1 x 1, @ 195lbs 1 x miss, @ 135lbs 1 x 6. Last Time: NA
Assistance
-C Face Pulls @ 110lbs 1 x 10, @ 100lbs 2 x 10. Instinctive rest. Last Time: NA
-D DB Flies @ 35lbs DB 3 x 10. Instinctive rest. Last Time: NA
-E DB Hammer Curls @ 35lbs DBs 2 x 10, 1 x 8. Instinctive rest. Last Time: NA
-F Skullcrushers @ 55lbs 2 x 12. Instinctive rest. Last Time: NA
Duration: 1 hour 50 minutes
Comments:
Well the diet began today. A so-so workout. I think I could’ve done the 110s but I couldn’t get them into position. The 100s went up fast and easy. I definitely had a couple more in me. I could’ve gotten the 195lbs on the rows but the last inch didn’t want to go and touch me on the lower ribs so I counted it as a miss. Then I put 135lbs on the bar and repped in just that last zone. The rest was assisstance etc. I was going more for form on the skullcrushers though.
Usually when I do them I unintenionally flare my elbows out. I was focusing on keeping them in to hit my inner triceps. I did 35 minutes of cardio on the elliptical (not the cross-trainer) also.
nice dumbell benching. the heavy ones are always a bitch, i wish they could make all the dumbells the same size somwhow lol. how big does your dumbells at your gym go up to?
Hi Brendan,
What kind of grip are you using for the DB bench presses?
TMJ
[quote]themonthofjun wrote:
Hi Brendan,
What kind of grip are you using for the DB bench presses?
TMJ[/quote]
Standard - elbows out.
[quote]redsox348984 wrote:
nice dumbell benching. the heavy ones are always a bitch, i wish they could make all the dumbells the same size somwhow lol. how big does your dumbells at your gym go up to?[/quote]
120s, which is actually pretty good for a 24 hour fitness.
Hi,
Try going to a tucked elbows position. Then you’ll hit the 110s. It also makes it easier to get a little lat interaction too.
TMJ
[quote]themonthofjun wrote:
Hi,
Try going to a tucked elbows position. Then you’ll hit the 110s. It also makes it easier to get a little lat interaction too.
TMJ[/quote]
I appreciate the advice. But honestly, I’d rather hit it with bodybuilding form. If I did that, it’d be primarily a triceps/front delt exercise with some lats lol.
January 1st, 2007
Training: Precontest - Low Volume/High Intensity (4 weeks)
Resistance Training:
-A Machine Shoulder Presses Set #1) @ 80lbs 9 + 2, @ 60lbs 3 + 2, @ 40lbs 4 + 2. Set #2) @ 80lbs 6 + 1, @ 60lbs 2 + 1 @ 40lbs 4 + 1. Extended drop sets. Instinctive rest. Last Time: NA
-B Standing Lateral Raises Set #1) @ 30lbs DBs 7 + 2, @ 25lbs DBs 3 + 1, @ 15lbs 6 + 2 Set #2) @ 30lbs DBs 5 + 2, @ 25lbs DBs 2 + 1, @ 15lbs 5 + 2. Extended drop sets. Instinctive rest. Last Time: NA
-C One Arm Cable Lateral Raises @ 20lbs 9 + 4 each arm. Additional eccentrics. Instinctive rest. Last Time: NA
-D Skullcrushers/Close-Grip Bench Presses @ 75lbs Set #1) 10 + 5 close-grip bench press concentrics Set #2) 5 + 5 close-grip bench press concentrics. Combo exercise. Instinctive rest. Last Time: NA
-E Cable Rope Push-Downs Set #1) @ 120lbs 8 + 2, @ 90lbs 4 + 2, @ 60lbs 6 + 4 Set #2) @ 120lbs 6 + 2, @ 90lbs 3 + 2, @ 60lbs 4 + 5. Extended drop sets. Instinctive rest. Last Time: NA
-F Machine Shrugs Set #1) @ 390lbs 10 + 4, @ 315lbs 5 + 3, @ 240lbs 6 + 3 Set #2) @ 390lbs 9 + 4, @ 315lbs 5 + 4, @ 240lbs 5 + 5. Extended drop sets. Instinctive rest. Last Time: NA
Extended drop sets: Go to failure, rest 10 seconds go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure one last time.
Additional Eccentrics: Use other limb to lift the load and get 3-4 additional eccentrics as slow as possible.
Combo: Go to failure in skullcrushers then perform concentric as a close-grip bench press and eccentric as a skullcrusher until failure.
Duration: 1 hour 30 minutes
Comments:
Jesus christ that was hard to write. it was super easy to do though. I think I’ll make a key lol. Anyway, I’m not sure if the shoulder presses are that weight as the machine just has a plate that say “1,2,3” etc. I kinda hope it’s not lol. I guessed too light on the shrugs. First session is always guessing to find the right weight. I did intreval cardio on the treadmill for 30 minutes with 1 min. 8.5 speed and 1.0 incline and 2 min. 3.4 speed and 1.0 incline repeating until 30 minutes. Even though it was a low carb day, I felt great haha.
January 2nd, 2006
Training: Precontest - Low Volume/High Intensity (4 weeks)
Resistance Training: Quads/Hamstrings
-A Close Stance Leg Presses #1) @ 510lbs 6 + 2, @ 360lbs 7 + 4, @ 270lbs 7 + 5. Set #2) @ 510lbs 5 + 1, @ 360lbs 7 + 4 @ 40lbs 7 + 5. Extended drop sets. Instinctive rest. Last Time: NA
-B Hack Squats #1) @ 305lbs 11 + 4, @ 215lbs 6 + 3, @ 180lbs 5 + 3 Set #2) @ 305lbs 8 + 2, @ 215lbs 7 + 2, @ 180lbs 4 + 2. Extended drop sets. Instinctive rest. Last Time: NA
-C Single Leg Extensions @ 50lbs 10 + 4 each leg. Additional eccentrics. Instinctive rest. Last Time: NA
-D Lying Leg Curls #1) @ 100lbs 9 + 2, @ 80lbs 3 + 2, @ 50lbs 3 + 2, #2) @ 100lbs 6 + 1, @ 80lbs 2 + 1, @ 50lbs 4 + 2. Extended drop sets. Instinctive rest. Last Time: NA
-E Single Leg Lying Leg Curls @ 40lbs 10 + 4 each leg. Additional eccentrics. Instinctive rest. Last Time: NA
Extended drop sets: Go to failure, rest 10 seconds go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure one last time.
Additional Eccentrics: Use other limb to lift the load and get 3-4 additional eccentrics as slow as possible.
Duration: 1 hour 15 minutes
Comments:
Sometimes I think I shouldn’t post this up. It’s kinda embarassing showing the pussy weight I push. I’m pretty sick of being weak but, at the same time, I remind myself that I’m a bodybuilder and I shouldn’t care about the weight - just stimulation of the muscle. Still, it bugs me. Everything wasn’t BAD except the leg press. I’m just not good at it lol.
I did hit failure with 550lbs and 5 reps before those sets though (trying to find the right weight). It doesn’t feel right to me. I think I’ll try the other leg press in the gym. The one I’m using is a 45 degree incline one. Other than that, I’m pretty happy with the hack squats, extensions, and curls. My hammies were pumped as hell at the end. No cardio today but I have Tabata bike sprints tomorrow first thing in the morning. I finished this session with some extreme stretching.
January 4th, 2006
Training: Precontest - Low Volume/High Intensity (4 weeks)
Resistance Training: Back/Rear Delts
-A Straight Arm Lat Pulldowns #1) @ 130lbs 11 + 4, @ 100lbs 8 + 4, @ 60lbs 10 + 5. Set #2) @ 130lbs 9 + 4, @ 100lbs 5 + 4 @ 60lbs 10 + 4. Extended drop sets. Instinctive rest. Last Time: NA
-B Close-Grip Lat Pulldowns #1) @ 150lbs 9 + 3, @ 110lbs 7 + 4, @ 75lbs 5 + 3 Set #2) @ 150lbs 6 + 2, @ 110lbs 3 + 2, @ 75lbs 4 + 2. Extended drop sets. Instinctive rest. Last Time: NA
-C Seated Cable Rows #1) @ 140lbs 7 + 2, @ 105lbs 4 + 2, @ 70lbs 4 + 3, #2) @ 140lbs 7 + 2, @ 105lbs 3 + 2, @ 70lbs 6 + 3. Extended drop sets. Instinctive rest. Last Time: NA
-D Face Pulls #1) @ 70lbs 10 + 2, @ 60lbs 4 + 2, @ 40lbs 5 + 3, #2) @ 70lbs 8 + 2, @ 60lbs 4 + 2, @ 40lbs 4 + 3. Extended drop sets. Instinctive rest. Last Time: NA
-E Bent over Lateral Raises #1) @ 25lbs DBs 10 + 4 + 3, #2) @ 25lbs DBs 9 + 3 + 3. Extended Sets. Instinctive rest. Last Time: NA
-F Rear Delt Machine #1) @ 110lbs 9 + 2, @ 80lbs 5 + 3, @ 55lbs 6 + 5, #2) @ 110lbs 8 + 2, @ 80lbs 5 + 2, @ 55lbs 6 + 3. Extended drop sets. Instinctive rest. Last Time: NA
Extended drop sets: Go to failure, rest 10 seconds go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure one last time.
Additional Eccentrics: Use other limb to lift the load and get 3-4 additional eccentrics as slow as possible.
Extended: Go to failure, rest 10 seconds, go to failure, rest 10 seconds and then go to failure one last time.
Duration: 1 hour 55 minutes
Comments:
This was a great session. I felt great doing it. On the seated cable rows, I did the thing where you lean forward to a good stretch in the lat and then extend the trunk to perpendicular to the floor (not back) on the way up. It TRASHED my back. I also did 15 minutes on the stairmaster and 15 minutes incline walking. Cardio’s a bitch…
January 5th, 2007
Training: Precontest - Low Volume/High Intensity (4 weeks)
Resistance Training: Chest/Biceps
-A Smith Machine Incline Bench Presses #1) @ 160lbs 7 + 2, @ 120lbs 5 + 2, @ 80lbs 7 + 4. Set #2) @ 160lbs 5 + 1, @ 120lbs 4 + 2 @ 80lbs 6 + 3. Extended drop sets. Instinctive rest. Last Time: NA
-B Cable Cross-Overs #1) @ 80lbs DBs 10 + 3, @ 60lbs DBs 4 + 2, @ 40lbs 6 + 3 Set #2) @ 80lbs DBs 7 + 2, @ 60lbs DBs 4 + 3, @ 40lbs 4 + 3. Extended drop sets. Instinctive rest. Last Time: NA
-C Flye-to-Presses @ 40lbs DBs 8 + 4 bench press concentrics. Combo exercise. Instinctive rest. Last Time: NA
-D Barbell Curls @ 85lbs #1) 7 + 2 + 1 Set #2) 6 + 2 + 1. Extended. Instinctive rest. Last Time: NA
-E Strive Plate Loaded Machine Curls #1) @ 30lbs 11 + 3, @ 25lbs 4 + 2, @ 15lbs 8 + 3 Set #2) @ 30lbs 9 + 3, @ 25lbs 3 + 2, @ 15lbs 4 + 3. Extended drop sets. Instinctive rest. Last Time: NA
-F Single Arm Strive Plate Loaded Machine Curls @ 12.5lbs #1) 8 + 4 #2) 7 + 4. Additional eccentrics. Last Time: NA
Extended drop sets: Go to failure, rest 10 seconds go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure one last time.
Additional Eccentrics: Use other limb to lift the load and get 3-4 additional eccentrics as slow as possible.
Combo: Go to failure in flies then perform concentric as a bench press and eccentric as a fly until failure.
Extended: Go to failure, rest 10 seconds, go to failure, rest 10 seconds and then go to failure one last time.
Duration: 1 hour 25 minutes
Comments:
Nice easy workout today. I havn’t ANY of these exercises in a while so i expect a good training effect. I don’t remember the last time I used the smith machine. I jsut remember it being easier lol. I guessed a little heavy on some things according to Thib’s prescriptions - especially the single arm machine curls. My bis were definitely pumped after this. No cardio but I have the precor first thing tomorrow morning. It will be my bitch.
January 8th, 2006
Training: Precontest - Low Volume/High Intensity (4 weeks)
Resistance Training: Shoulders/Triceps/Traps
-A Machine Shoulder Presses #1) @ 90lbs 6 + 2, @ 70lbs 3 + 1, @ 42.5lbs 4 + 2. #2) @ 90lbs 4 + 1, @ 70lbs 1 + 2, @ 42.5lbs 4 + 2. Extended drop sets. Instinctive rest. Last Time: #1) @ 80lbs 9 + 2, @ 60lbs 3 + 2, @ 40lbs 4 + 2. #2) @ 80lbs 6 + 1, @ 60lbs 2 + 1 @ 40lbs 4 + 1
-B Standing Lateral Raises #1) @ 35lbs DBs 5 + 1, @ 30lbs DBs 3 + 1, @ 20lbs 6 + 3 #2) @ 35lbs DBs 4 + 1, @ 30lbs DBs 3 + 1, @ 20lbs 5 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 30lbs DBs 7 + 2, @ 25lbs DBs 3 + 1, @ 15lbs 6 + 2 #2) @ 30lbs DBs 5 + 2, @ 25lbs DBs 2 + 1, @ 15lbs 5 + 2
-C One Arm Cable Lateral Raises @ 20lbs 11 + 4 each arm. Additional eccentrics. Instinctive rest. Last Time: @ 20lbs 9 + 4
-D Skullcrushers/Close-Grip Bench Presses @ 85lbs #1) 7 + 6 close-grip bench press concentrics #2) 5 + 5 close-grip bench press concentrics. Combo exercise. Instinctive rest. Last Time: #1) 10 + 5 close-grip bench press concentrics #2) 5 + 5 close-grip bench press concentrics
-E Cable Rope Push-Downs #1) @ 122.5lbs 8 + 3, @ 80lbs 4 + 3, @ 60lbs 3 + 4 #2) @ 122.5lbs 7 + 2, @ 80lbs 3 + 3, @ 60lbs 3 + 6. Extended drop sets. Instinctive rest. Last Time: #1) @ 120lbs 8 + 2, @ 90lbs 4 + 2, @ 60lbs 6 + 4 #2) @ 120lbs 6 + 2, @ 90lbs 3 + 2, @ 60lbs 4 + 5
-F Machine Shrugs #1) @ 410lbs 11 + 4, @ 330lbs 4 + 3, @ 240lbs 6 + 3 #2) @ 410lbs 9 + 2, @ 330lbs 3 + 2, @ 240lbs 3 + 5. Extended drop sets. Instinctive rest. Last Time: #1) @ 390lbs 10 + 4, @ 315lbs 5 + 3, @ 240lbs 6 + 3 #2) @ 390lbs 9 + 4, @ 315lbs 5 + 4, @ 240lbs 5 + 5
Extended drop sets: Go to failure, rest 10 seconds go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure one last time.
Additional Eccentrics: Use other limb to lift the load and get 3-4 additional eccentrics as slow as possible.
Combo: Go to failure in skullcrushers then perform concentric as a close-grip bench press and eccentric as a skullcrusher until failure.
Duration: 1 hour 48 minutes
Comments:
Those plates on the machine shoulder presses just HAVE to be in kilograms or something. It just feels WAY too ehavy to only be 90lbs. Anyway, great workout overall. I’m spent. I managed to progress on everything. I did intreval cardio on the treadmill with a backpack with weights in it. it was itneresting - definitely harder. Tomorrow is legs and my only day of no cardio.
man those workouts look pretty brutal. and complicated lol. good lifting man
[quote]redsox348984 wrote:
man those workouts look pretty brutal. and complicated lol. good lifting man[/quote]
They’re really not complicated…just hard to write lol. But they ARE brutal.