Just out of interest, when was the last time you took a full week off?
[quote]Keyser Soze wrote:
Just out of interest, when was the last time you took a full week off?[/quote]
Ummm. I took a couple monthes off right when I began training to play soccer. But I don’t blieve in them bro. I take “light” weeks or dleooad weeks instead. I did one right before my contest prep (4 weeks ago).
January 26th, 2007
Training: Precontest - Low Volume/High Intensity (4 weeks)
Resistance Training: Chest/Biceps
-A Smith Machine Incline Bench Presses #1) @ 175lbs 4 + 0, @ 145lbs 3 + 1, @ 90lbs 9 + 3. #2) @ 175lbs 3 + 0, @ 145lbs 2 + 1, @ 90lbs 7 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 165lbs 6 + 0, @ 140lbs 2 + 1, @ 85lbs 8 + 2. #2) @ 165lbs 4 + 0, @ 140lbs 1 + 0, @ 85lbs 8 + 3
-B Cable Cross-Overs #1) @ 105lbs 8 + 3, @ 80lbs 6 + 5, @ 50lbs 9 + 3 #2) @ 105lbs 7 + 2, @ 80lbs 5 + 4, @ 50lbs 9 + 5. Extended drop sets. Instinctive rest. Last Time: #1) @ 90lbs 10 + 3, @ 70lbs 5 + 5, @ 45lbs 8 + 4 #2) @ 90lbs 9 + 3, @ 70lbs 6 + 4, @ 45lbs 9 + 4
-C Flye-to-Presses @ 55lbs DBs 5 + 1 bench press concentrics. Combo exercise. Instinctive rest. Last Time: @ 45lbs DBs 8 + 2 bench press concentrics
-D Barbell Curls @ 100lbs #1) 4 + 1 + 1 #2) 3 + 1 + 1. Extended. Instinctive rest. Last Time: @ 90lbs #1) 7 + 1 + 1 #2) 5 + 1 + 1
-E Strive Plate Loaded Machine Curls #1) @ 40lbs 9 + 3, @ 30lbs 3 + 3, @ 20lbs 8 + 4 #2) @ 40lbs 8 + 2, @ 30lbs 4 + 3, @ 20lbs 8 + 4. Extended drop sets. Instinctive rest. Last Time: #1) @ 32.5lbs 12 + 3, @ 25lbs 4 + 3, @ 15lbs 8 + 3 #2) @ 32.5lbs 10 + 2, @ 25lbs 4 + 3, @ 15lbs 7 + 3
-F Single Arm Strive Plate Loaded Machine Curls @ 17.5lbs #1) 8 + 4 #2) 8 + 4. Additional eccentrics. Last Time: @ 12.5lbs #1) 11 + 4 #2) 9 + 4
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 55 minutes
Comments:
Today I attracted Redemption. I purposefully scheduled my only day without morning cardio for this day to make up for last week’s shitty performance. The goal was to increase the weight on everything. And, seeing as how I was over the RM on most things. I upped it signifcantly on most things. For example, the incline smith was supposed to start with a 4RM, the cross-overs with 6RM, the fly-to-presses with 4RM, the barbell curls with 4RM, the machine curls with 6RM and the single arm machine curls with 8RM. I dropped some reps but I’m pretty sure the increase in weight on everything more than made up for it. After that, I kicked the stairmaster’s ass. Cardio first thing tomorrow morning.
[quote]Brendan Ryan wrote:
Keyser Soze wrote:
Just out of interest, when was the last time you took a full week off?
Ummm. I took a couple monthes off right when I began training to play soccer. But I don’t blieve in them bro. I take “light” weeks or dleooad weeks instead. I did one right before my contest prep (4 weeks ago).
[/quote]
Fair enough, it’s just that having read through the whole thread in one sitting (I know, I need to get out more!) I couldn’t see where you were getting your rest from.
Crap, you must be doing something right considering the gains your getting from the volume you do.
I tried those rack chins yesterday with a 45lb plate on my legs.
All I’ll say is that it hurts to type this lol
[quote]Keyser Soze wrote:
Brendan Ryan wrote:
Keyser Soze wrote:
Just out of interest, when was the last time you took a full week off?
Ummm. I took a couple monthes off right when I began training to play soccer. But I don’t blieve in them bro. I take “light” weeks or dleooad weeks instead. I did one right before my contest prep (4 weeks ago).
Fair enough, it’s just that having read through the whole thread in one sitting (I know, I need to get out more!) I couldn’t see where you were getting your rest from.
Crap, you must be doing something right considering the gains your getting from the volume you do.
I tried those rack chins yesterday with a 45lb plate on my legs.
All I’ll say is that it hurts to type this lol
[/quote]
They take some getting used to, but they’re pretty damn effective!
I don’t know. Maybe when i get older I’ll need to rest. But right now, I’m dieting for a show with no stimulants and I feel awesome/
Just cardio for me today. Cardio first ting in the morning again tomorrow too. Nutritionist says this will be the last eas week. I start some supplements this week though.
Cardio first thing in the morning again.
Meditation as well today.
January 29th, 2006
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Shoulders/Triceps
-A DB Military Presses @ 35lbs DBs 1 x 8, @ 40lbs DBs 1 x 8, @ 45lbs DBs 1 x 6, @ 50lbs DBs 1 x 6, @ 55lbs DBs 1 x 4. Instinctive rest. Last Time: NA
-B1 Seated DB Lateral Raises @ 25lbs DBs 1 x 11, 2 x 10, 1 x 9. No rest before B2. Last Time: NA
-B2 Seated DB Front Raises @ 25lbs DBs 1 x 6, 2 x 4, 1 x 3. No rest before B3. Last Time: NA
-B3 Seated DB Military Presses @ 25lbs DBs 1 x 7, 1 x 8, 1 x 7, 1 x 6. Instinctive rest before B1. Last Time: NA
-C Close-Grip Bench Presses @ 135lbs 1 x 8, 1 x 7 @ 140lbs 2 x 6, @ 145lbs 1 x 4. Instinctive rest. Last Time: NA
-D1 Decline DB Triceps Extensions @ 40lbs DBs 1 x 8, 3 x 7. No rest before D2. Last Time: NA
-D2 Close-Grip Push Ups @ Bodyweight 1 x 7, 1 x 6, 1 x 7, 1 x 5. Instinctive rest before D1. Last Time: NA
Duration: 1 hour 41 minutes
Comments:
Well, I started the stimulants today. The second dose (before my workout) didn’t seem to have as big as an effect. Anyway, I really like this phsae so far. The B superset is GREAT for the delts and it was nice to get back to some free weights. I really don’t remember my triceps being this weak though. it worries me somewhat. However, I’ve never really done close-grip benches before so that could explain it. I did weighted treadmill interval runs this morning for 45 minutes and then weighted versa climber for 30 minutes after training. I have 45 minutes of the stairmaster/treadmill tomorrow first thing in the morning tomorrow.
January 30th, 2006
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Quads/Hamstrings
-A Back Squats @ 225lbs 1 x 8, @ 235lbs 1 x 8, @ 255lbs 1 x 6, @ 260lbs 1 x 6, @ 265lbs 1 x 4. Instinctive rest. Last Time: NA
-B1 Hack Squats 2 x 8, 1 x 7. No rest before B2. Last Time: NA
-B2 Bulgarian Split Squats @ 25lbs DBs 2 x 12, 1 x 11 each leg. No rest before B3. Last Time: NA
-B3 Single Leg Extensions @ 40lbs 1 x 8, @ 30lbs 1 x 9, 1 x 5. Instinctive rest before B1. Last Time: NA
-C1 DB Romanian Deadlifts @ 70lbs DBs 4 x 10. No rest before C2. Last Time: NA
-C2 Lying Leg Curls @ 70lbs 1 x 15, 1 x 13, 2 x 12. Instinctive rest before C1. Last Time: NA
Duration: 1 hour 47 minutes
Comments:
Well, this was probably a typical leg workout. I was a little run down coming in but still managed to put up some decent numbers. I went too heavy on the single leg extensions and the hack squats but everything else was about right. I also did a set of seated and standing calf raises to failure and stretched afterwards.
I have 45 mintues of the stairmaster and the treadmill this morning and then 30 minutes of weighted treadmill cardio with 15lbs in the backpack at 3.7mph and 12.5 incline. It was a little too hard. I had to hold on to the rails for a couple minutes here and there. I am spent. I will definitely sleep well tonight. I have 45 mintues of Tabata Bike Sprints tomorrow morning. I plan to up the level by one to make it harder.
[quote]Brendan Ryan wrote:
January 30th, 2006
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Quads/Hamstrings
-A Back Squats @ 225lbs 1 x 8, @ 235lbs 1 x 8, @ 255lbs 1 x 6, @ 260lbs 1 x 6, @ 265lbs 1 x 4. Instinctive rest. Last Time: NA
-B1 Hack Squats 2 x 8, 1 x 7. No rest before B2. Last Time: NA
-B2 Bulgarian Split Squats @ 25lbs DBs 2 x 12, 1 x 11 each leg. No rest before B3. Last Time: NA
-B3 Single Leg Extensions @ 40lbs 1 x 8, @ 30lbs 1 x 9, 1 x 5. Instinctive rest before B1. Last Time: NA
-C1 DB Romanian Deadlifts @ 70lbs DBs 4 x 10. No rest before C2. Last Time: NA
-C2 Lying Leg Curls @ 70lbs 1 x 15, 1 x 13, 2 x 12. Instinctive rest before C1. Last Time: NA
Duration: 1 hour 47 minutes
Comments:
Well, this was probably a typical leg workout. I was a little run down coming in but still managed to put up some decent numbers. I went too heavy on the single leg extensions and the hack squats but everything else was about right. I also did a set of seated and standing calf raises to failure and stretched afterwards.
I have 45 mintues of the stairmaster and the treadmill this morning and then 30 minutes of weighted treadmill cardio with 15lbs in the backpack at 3.7mph and 12.5 incline. It was a little too hard. I had to hold on to the rails for a couple minutes here and there. I am spent. I will definitely sleep well tonight. I have 45 mintues of Tabata Bike Sprints tomorrow morning. I plan to up the level by one to make it harder.[/quote]
Good progression man. Keep up the hard work, its all going to be paying off really soon.
Easy
[quote]Easy E wrote:
Brendan Ryan wrote:
January 30th, 2006
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Quads/Hamstrings
-A Back Squats @ 225lbs 1 x 8, @ 235lbs 1 x 8, @ 255lbs 1 x 6, @ 260lbs 1 x 6, @ 265lbs 1 x 4. Instinctive rest. Last Time: NA
-B1 Hack Squats 2 x 8, 1 x 7. No rest before B2. Last Time: NA
-B2 Bulgarian Split Squats @ 25lbs DBs 2 x 12, 1 x 11 each leg. No rest before B3. Last Time: NA
-B3 Single Leg Extensions @ 40lbs 1 x 8, @ 30lbs 1 x 9, 1 x 5. Instinctive rest before B1. Last Time: NA
-C1 DB Romanian Deadlifts @ 70lbs DBs 4 x 10. No rest before C2. Last Time: NA
-C2 Lying Leg Curls @ 70lbs 1 x 15, 1 x 13, 2 x 12. Instinctive rest before C1. Last Time: NA
Duration: 1 hour 47 minutes
Comments:
Well, this was probably a typical leg workout. I was a little run down coming in but still managed to put up some decent numbers. I went too heavy on the single leg extensions and the hack squats but everything else was about right. I also did a set of seated and standing calf raises to failure and stretched afterwards.
I have 45 mintues of the stairmaster and the treadmill this morning and then 30 minutes of weighted treadmill cardio with 15lbs in the backpack at 3.7mph and 12.5 incline. It was a little too hard. I had to hold on to the rails for a couple minutes here and there. I am spent. I will definitely sleep well tonight. I have 45 mintues of Tabata Bike Sprints tomorrow morning. I plan to up the level by one to make it harder.
Good progression man. Keep up the hard work, its all going to be paying off really soon.
Easy[/quote]
If by soon you mean 8 weeks then yeah lol.
hey dude, i too check out your journal from time to time… you are kicking ass for sure. A few more years of this and you’ll be a monster.
While i’ve been training for years, i’ve never prepped for a contest before. Would it not be benifical to start tanning as early as possible? If you use tanning beds, starting with your skin-tone, it would probably take you 7-8 weeks to get an ok tan. Then fake tan on top for contest day?
Or am I offbase here? Just making sure you’re not overlooking it. Although you don’t strike me as the type to overlook anything, which I why I enjoy reading your journal.
Anyway, keep it up.
[quote]mithious wrote:
hey dude, i too check out your journal from time to time… you are kicking ass for sure. A few more years of this and you’ll be a monster.
While i’ve been training for years, i’ve never prepped for a contest before. Would it not be benifical to start tanning as early as possible? If you use tanning beds, starting with your skin-tone, it would probably take you 7-8 weeks to get an ok tan. Then fake tan on top for contest day?
Or am I offbase here? Just making sure you’re not overlooking it. Although you don’t strike me as the type to overlook anything, which I why I enjoy reading your journal.
Anyway, keep it up.[/quote]
You’re right. I’m somewhat worried about it. I’ve tried tanning naturally out in the sun here in California but since it’s winter the sun is on an angle and even if it is out (which it hasn’t been this week) I don’t get tan no matter how long I stay under it.
I’m too poor right now to rent a tanning bed for 2 monthes but I have enough for about 1 month. I plan on tanning hardcore from about 5 weeks out. I’ve tanned before and I can do it pretty quick. This coupled with about 6-7 coats of protan and a coat of Dream Tan right before the show should give me good color according to the guy that is prepping me.
Thanks for your concern.;
February 1st, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Back/Rear Delts
-A Bent over Barbell Rows @ 135lbs 1 x 8, @ 140lbs 1 x 8, @ 145lbs 1 x 6, @ 150lbs 1 x 6, @ 155lbs 1 x 4. Instinctive rest. Last Time: NA
-B1 Wide-Grip Lat Pulldowns @ 155lbs 1 x 8, 2 x 7 1 x 6. No rest before B2. Last Time: NA
-B2 Medium-Grip Lat Pulldowns @ 155lbs 4 x 1. No rest before B3. Last Time: NA
-B3 Close-Grip Supinated Lat Pulldowns @ 155lbs 2 x 2, 1 x 1, 1 x 2. Instinctive rest before B1. Last Time: NA
-C1 Reverse-Grip Bent over Lateral Raises @ 20lbs DBs 2 x 8, 2 x 7. No rest before C2. Last Time: NA
-C2 Plate-Loaded Rear Delt Machine @ 20lbs 1 x 12, 1 x 7, 1 x 6, 1 x 5. Instinctive rest before C1. Last Time: NA
Duration: 1 hours 40 minutes
Comments:
This workout was surprisingly easy. Although I wasn’t feeling particularly strong, the back work wasn’t as intense as I expected. I’m getting frusterated guessing the right weight though. I guessed to heavy on the pulldowns (170lbsZ) at first and got 8 reps to failure but I omitted that set and went with 155lbs. On the bent over laterals, it was supposed to be 8 - 10 and the machine was supposed to be 12 - 15 but when you’re prefatigued it’s really ahrd to guess. I’ll definitely be able to improve on the pulldowns next time but I’ll probably go for reps on the rear delt machine instead next time. Cardio went great. Random intrevals of incline ranging from 2.0 to 8.5 and running at 8.5mph for 30 seconds and then walking for 1 minute on and off for 25 mintues followed to the sprint ergometer which I KILLEDE this time. It was like the stimulants didn’t kick in until the cardio haha.
February 2nd, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Chest/Biceps
-A Incline DB Bench Presses @ 50lbs DBs 1 x 8, @ 55lbs DBs 1 x 8, @ 60lbs DBs 1 x 6 @ 65lbs DBs 1 x 4, @ 60lbs DBs 1 x 6. Instinctive rest. Last Time: NA
-B1 High Incline DB Flies @ 35lbs DBs 1 x 10, 2 x 9, 1 x 8. No rest before B2. Last Time: NA
-B2 Low Incline DB Flies @ 35lbs DBs 2 x 3, 2 x 2. No rest before B3. Last Time: NA
-B3 Flat DB Flies @ 35lbs DBs 4 x 2. Instinctive rest before B1. Last Time: NA
-C1 Preacher Curls @ 70lbs 1 x 10, 1 x 8, 2 x 7. No rest before C2. Last Time: NA
-C2 Reverse Curls @ 35lbs 2 x 15, 2 x 12. Instinctive rest before C1 Last Time: NA
Duration: 1 hour 40 minutes
Comments:
Good workout. Not great but not bad either. I finally guessed all the weights about right save for the preacher curls. I think those were a little bit too heavy. I wanted the 70s for 4 on the bench presses but I could only get 4 with the 65s (it was supposed to go 8,8,6,6,4) so I had to drop back down. I think I may have rushed those.
I could definitely feel the low carbs taking effect. I just didn’t have that extra rep. No morning cardio but I had 30 minutes of the stairmaster PWO. Anyway, back at the morning cardio tomorrow.
Just cardio first thing in the morning for me. It’s crunch time now though baby. My nutritionist has decided to step it up.
I hope everyone has a great Superbowl Sunday.
OK so today I’ve been anticipating the upcoming week and the new diet adjustments and cardio. So I did a lot of GREAT meditation today. I’m getting better! Bring on the prep baby!!!
February 5th, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Shoulders/Triceps
-A DB Military Presses @ 40lbs DBs 1 x 8, @ 45lbs DBs 1 x 6, @ 50lbs DBs 1 x 6, @ 55lbs DBs 1 x 4, @ 60lbs DBs 1 x 4. Instinctive rest. Last Time: @ 35lbs DBs 1 x 8, @ 40lbs DBs 1 x 8, @ 45lbs DBs 1 x 6, @ 50lbs DBs 1 x 6, @ 55lbs DBs 1 x 4
-B1 Seated DB Lateral Raises @ 30lbs DBs 1 x 9, 1 x 8, 1 x 7, 1 x 6. No rest before B2. Last Time: @ 25lbs DBs 1 x 11, 2 x 10, 1 x 9
-B2 Seated DB Front Raises @ 30lbs DBs 1 x 5, 2 x 4, 1 x 3. No rest before B3. Last Time: @ 25lbs DBs 1 x 6, 2 x 4, 1 x 3
-B3 Seated DB Military Presses @ 30lbs DBs 3 x 7, 1 x 6. Instinctive rest before B1. Last Time: @ 25lbs DBs 1 x 7, 1 x 8, 1 x 7, 1 x 6
-C Close-Grip Bench Presses @ 135lbs 1 x 8, @ 140lbs 2 x 6, @ 145lbs 1 x 4 @ 150lbs 1 x 4. Instinctive rest. Last Time: @ 135lbs 1 x 8, 1 x 7 @ 140lbs 2 x 6, @ 145lbs 1 x 4
-D1 Decline DB Triceps Extensions @ 45lbs DBs 1 x 8, 1 x 7, 2 x 6. No rest before D2. Last Time: @ 40lbs DBs 1 x 8, 3 x 7
-D2 Close-Grip Push Ups @ Bodyweight 1 x 8, 2 x 7, 1 x 6. Instinctive rest before D1. Last Time: @ Bodyweight 1 x 7, 1 x 6, 1 x 7, 1 x 5
Duration: 1 hour 55 minutes
Comments:
Great workout. it felt easy actually. This is morning I had weighted intervals on the treadmill for 50 minutes and it kicked my ass. The weight kept falling out of the backpack and it wouldn’t stay on me so it made it a lot harder than it should’ve been. I chipped my tooth during it as it was so hard. I’m satisfied with this workout as the goal was to increase the weight. I really like that B superset. It kicks the delts’ ass. I’m confident that I can progress upon it next time. Tomorrow morning is 25 minutes of the stairmaster and 25 minutes of the treadmill.
February 6th, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Quads/Hamstrings
-A Back Squats @ 235lbs 1 x 8, @ 260lbs 1 x 5, @ 250lbs 1 x 5, @ 255lbs 1 x 3, @ 250lbs 1 x 3. Instinctive rest. Last Time: @ 225lbs 1 x 8, @ 235lbs 1 x 8, @ 255lbs 1 x 6, @ 260lbs 1 x 6, @ 265lbs 1 x 4
-B1 Hack Squats @ 335lbs 1 x 8, 1 x 7, 1 x 6. No rest before B2. Last Time: @ 330lbs 2 x 8, 1 x 7
-B2 Bulgarian Split Squats @ 30lbs DBs 2 x 12, 1 x 11 each leg. No rest before B3. Last Time: @ 25lbs DBs 2 x 12, 1 x 11 each leg
-B3 Single Leg Extensions @ 30lbs 1 x 10, 1 x 9, 1 x 7. Instinctive rest before B1. Last Time: @ 40lbs 1 x 8, @ 30lbs 1 x 9, 1 x 5
-C1 DB Romanian Deadlifts @ 80lbs DBs 1 x 10, 2 x 8, 1 x 7. No rest before C2. Last Time: @ 70lbs DBs 4 x 10
-C2 Lying Leg Curls @ 75lbs 1 x 12, 1 x 10, 1 x 9, 1 x 7. Instinctive rest before C1. Last Time: @ 70lbs 1 x 15, 1 x 13, 2 x 12
Duration: 2 hours 15 minutes
Comments:
Well it looks like I’ve officially hit that point where I’m getting weaker no matter how hard I try not to. I was supposed to get 8,6,6,4,4 on the squats. I figure I’ll go for reps and get that scheme next time. I’m pretty satisfied with the giant set and the superset though. I actually progressed on those. I purposefully upped the weights a lot on the RDL’s to get in the rep range (6-8). Afterwards was 45 mintues of weighted incline treadmill walking. It was easier this time at 3.5mph and a 12 degree incline but it was longer so…Tabata Bike Sprints tomorrow morning.
Off day for me with just morning cardio. Cardio and back tomorrow. I’m doing some meditation as well.