Budda's weight gain log...

Training Training Logs
101

[quote]txhawkeyes wrote:

[quote]buddaboy wrote:
TX: Re calves: My calves aren’t great, but I find high reps with a lighter weight seem to get things moving. I train at home now so I only do standing calf raises, if I visit my commercial gym then I hammer away at seated too. i try and do as much volume as possible and usually super set calves in where I can during rest periods for other exercises.

SQUATZ: My legs didn’t grow much, or even start to grow really (even when I could DL 400LB naturally and back squat 220LB x5 to parallel, I just got a bigger butt) until I started to belt squat (so my legs could work without my back being irritated or giving out first, and front squatting. I also found no need to squat below parallel either.

I doubt you have a belt squat set up available to you (though a one off purchase from Iron mind for a hip belt and olympic loading pin would be a worthwhile investment IMO) so I would recommend multiple sets of low reps on the front squat, plus weighted Bulgarian split squats, then pump the fuck out of your legs with higher rep goblet squats or KB front squats, all down to parallel but no further or higher. At 6 foot squatting to parallel provided us with enough range of motion to travel through, and there is a risk of back rounding at the bottom as well, which is undesirable. Working the legs and hips hard like that in an upright position (front squat position) seemed to be exactly what I needed to stimulate the thigh into growth. Keep working these, multiple sets of low reps, help promote strength gains, increase volume without impeding recovery too badly therefore allowing size gains to follow as a natural consequence…

If I could only keep one leg exercise for the rest of my life I would keep the belt squat, then the front squat. Louie Simmons is a fan of the belt squat too :wink:

The Smith machine has never done anything for me.

One more thing: forget the weights for now, I’ll bet dollars for doughnuts that you’ll see more gains from lighter front squats in good form than shitty smith squats. Front squats also work the abs nicely :wink:

Give this a try if you like, I’m looking forwards to hearing what you think.

BB[/quote]

I got ya. Your belt squat seems to work kinda similar to a Goblet squat, or what I am doing that resembles a Goblet, but holding the Dumbells to my side. I get it…good effect, as opposed to lining up in a SMITH. Makes sense. AND, I can do more if I do a belt, goblet, or dumbell squat…seems like I have free-er movement, and it feels much more natty.

And you would probably agree…the thing is to START and just do em. I have noticed my balance is much better, as I do them every week now. Then I can go heavier, and keep from
rolling forward on the balls of my feet, or falling backwards.

Good points…I’ll stick with what you say. It works ![/quote]

As a tall guy I found developing flexibility is important, but wearing olympic weightlifting shoes to increase the stress on the thigh and change the stimulus helps. I also found that 'cos we have long legs a parallel squat works the hips and thighs quite thoroughly. I’ve NEVER regularly used leg extensions or anything, although I will in future if necessary, but so far the basics seemed to have worked.

102

[quote]txhawkeyes wrote:

[quote]dre1986 wrote:

[quote]buddaboy wrote:
Hey mate,

Thanks a lot for all the info, a lot of it makes perfect sense and i do a few things already, for instance doing the most important exercise first and not going below parallel on squats, i also like to keep the reps low on dead’s.

As for direct arm training, what ive been doing recently and have seen good gains (probably the only good gains ive had for any body part in a while is this)

Bi’s - start off with barbell curls, working in the 6-10 rep range. 3-4 sets. I like to do a very slight front raise motion at the beginning taking the weight away from your body and changing the leverages. You use a little more anterior delt but i find you also recruit the bicep better.

Then move onto 3 sets of hammer curls or incline curls, dependant on what i feel like on the day. Just a preference thing but on most unilateral curls i do 8 reps. 4 reps on one side then the same on the other, and then finish off with another 4 reps on each. Just feels right and helps build up a bit of a pump, rest a few seconds and then really go for the last 4 reps.

I always finish bi’s with concentration curls, again with db’s. I find these really help take the muscle to absolute fatigue and again you get a great pump. These i do 8-10 reps on, sometimes a burnout on the last going up to 12-14 whatever i can manage. And thats it for bi’s. i dont rest any longer than 90 seconds, usually keep it to about 60 seconds.

DRE’S ARM WORKOUT:

Tri’s - always start with cable, usually straight bar, usually higher reps to warm up, around 12. 3-4 sets.

Once i feel well warmed up i move onto skull crushers, 3 sets. with an ez bar, although straight bar works just as well. With these i tend to extend a little behind my head as opposed to straight up, i find this recuits more of the long head and just feels better all in all. Usually again reps around 10-12. I dont like low reps for tri’s as i always feel it in my elbows.

Finally i finish off with some sort of overhead extension. Ive been doing this thing where you set a bench at about 60 degress, lie back against it, not sitting but half standing with your back pressed against it, get a dumbell in each hand, try and keep the elbows tucked, hold the db’s directly overhead, and lower until you feel a good stretch in tri, then extend up without fully locking out.

I usually do around 8 reps on these, i find you get a serious burn and tbh i cant think of any other tri exercise where i feel such a full feeling, what i mean by that is all the heads being worked equally.

And thats it for tri’s. Works out at 10 sets for each. I’ve been doing this set up for about 12 weeks and really enjoy it. Not to mention ive seen good gains with this approach.
[/quote]

lol i feel famous…[/quote]

I like this. I am doing the same excercises…a little different on the rep counts and weight…but pretty close. Today I finished out with the single rope dealy thingamajigger,
that looks just like the black rope that you do pull downs with… I stand to side of cable, and pull down on single rope with one arm, and then extend down and out to side. Same as when you do both arms on the cable tri push down extensions…but when you go to one arm, and do it with robot like form, it really kills it. In a good way. But good stuff…I am using this stuff on Tri’s.

[/quote]

Thats god to know TX, you’re a PT as well aren’t you? I’m, glad you’re using a similar program for arms, thats reassuring. Sorry I didn’t man to offend you by not asking you instead I was just after a basic arms workout as I’ve only just started direct arm work. I’ll let you guys know how I get on anyway.

103

[quote]txhawkeyes wrote:
I did Bench and Triceps today. Only about 40 minutes, but really heavy for a skinny guy !!! :slight_smile:

Started with the 90 lb Dumbells, and did two sets of flat bench with em…12 reps each set.

Then I moved over to the SMITH. (Wanted to go really heavy with Dumbells, but no one was in the gym to get those damn things off my chest when I laid back!!! :slight_smile:

With the SMITH, I pulled the bench out, and put down a soft mat. Laid down with back on mat, and did Flat Bench with SMITH while laying on floor. Why? The SMITH only lets the weight go down so far…which keeps my elbows from going back beyond 90 degrees…where they get weak and it hurts em. One rep my one hand actually slipped off, and the bar dropped…but, it only drops to about 12 inches off ground. Whew.

Weight? I had 2 - 45’s and a 35 on each side…that’s 125 a side.
I did 6 sets of 6 with this. It was pretty heavy for me. On the last
set, I pulled off the 35 after and did another 15, and lightened it again
for another 15.

Then I worked the heck outta my Tris. Finished with Dips. They hurt. Love Cocoa in my pre shake…
it makes em explode ![/quote]

I’m gonna try cocoa! I couldn’t lift those DB’s-no way! Good work TX!

104

[quote]txhawkeyes wrote:
Hey BUDDA, I suppose I don’t really wish you a Happy Thanksgiving…huh !!! LOL!

You guys stayed there, and we got together with the Indians and they taught us how to
trap Turkeys…

Oh well, you didn’t miss much. :slight_smile: That Mayflower ship sucked, and everyone was puking all the
way over on the ride anyway!!!

Have a great week, I am off tomorrow. But by
Friday mid day I will want to go workout some part …maybe crush legs with ext and curls…
[/quote]

Sorry, is it Thanks-giving? I didn’t realize, happy Thanks-giving!

105

[quote]txhawkeyes wrote:
Hey, Here’s a Squat I haven’t used, but I used to love…

You stand and come forward to get under a Barbell, just like a front squat, but you position
the barbell so it sits in the inside of your elbows…whatever area that is called, then you curl
your arms up and your fists then kinda point to the ceiling. You squat just like a front squat,
but the Barbell sits in the insides of your arms in side the elbows.

Also, beings I have skinny arms, I grab two of those cushion wraps and put one on each side
that will end up sitting in my arm, to make it comfy.

Anyone know what its called ?

It would be a nice compliment to the others, cause you have to have balance built up to do em.[/quote]

Zercher squat?

There is a combined front and zercher squat harness on Louie simmons website, I’ve got one and its great, one of those and a hip belt is all you’ll ever need as a tall guy to get ‘swole’ legs!

106

[quote]buddaboy wrote:

[quote]txhawkeyes wrote:

[quote]buddaboy wrote:
TX: Re calves: My calves aren’t great, but I find high reps with a lighter weight seem to get things moving. I train at home now so I only do standing calf raises, if I visit my commercial gym then I hammer away at seated too. i try and do as much volume as possible and usually super set calves in where I can during rest periods for other exercises.

SQUATZ: My legs didn’t grow much, or even start to grow really (even when I could DL 400LB naturally and back squat 220LB x5 to parallel, I just got a bigger butt) until I started to belt squat (so my legs could work without my back being irritated or giving out first, and front squatting. I also found no need to squat below parallel either.

I doubt you have a belt squat set up available to you (though a one off purchase from Iron mind for a hip belt and olympic loading pin would be a worthwhile investment IMO) so I would recommend multiple sets of low reps on the front squat, plus weighted Bulgarian split squats, then pump the fuck out of your legs with higher rep goblet squats or KB front squats, all down to parallel but no further or higher. At 6 foot squatting to parallel provided us with enough range of motion to travel through, and there is a risk of back rounding at the bottom as well, which is undesirable. Working the legs and hips hard like that in an upright position (front squat position) seemed to be exactly what I needed to stimulate the thigh into growth. Keep working these, multiple sets of low reps, help promote strength gains, increase volume without impeding recovery too badly therefore allowing size gains to follow as a natural consequence…

If I could only keep one leg exercise for the rest of my life I would keep the belt squat, then the front squat. Louie Simmons is a fan of the belt squat too :wink:

The Smith machine has never done anything for me.

One more thing: forget the weights for now, I’ll bet dollars for doughnuts that you’ll see more gains from lighter front squats in good form than shitty smith squats. Front squats also work the abs nicely :wink:

Give this a try if you like, I’m looking forwards to hearing what you think.

BB[/quote]

I got ya. Your belt squat seems to work kinda similar to a Goblet squat, or what I am doing that resembles a Goblet, but holding the Dumbells to my side. I get it…good effect, as opposed to lining up in a SMITH. Makes sense. AND, I can do more if I do a belt, goblet, or dumbell squat…seems like I have free-er movement, and it feels much more natty.

And you would probably agree…the thing is to START and just do em. I have noticed my balance is much better, as I do them every week now. Then I can go heavier, and keep from
rolling forward on the balls of my feet, or falling backwards.

Good points…I’ll stick with what you say. It works ![/quote]

As a tall guy I found developing flexibility is important, but wearing olympic weightlifting shoes to increase the stress on the thigh and change the stimulus helps. I also found that 'cos we have long legs a parallel squat works the hips and thighs quite thoroughly. I’ve NEVER regularly used leg extensions or anything, although I will in future if necessary, but so far the basics seemed to have worked.
[/quote]

That’s interesting…I always did extensions and hamm curls to try and avoid squats. I got strong, and can move a lot of weight, but it never did anything with size. Squats…immediate changes

107

[quote]buddaboy wrote:

[quote]txhawkeyes wrote:

[quote]dre1986 wrote:

[quote]buddaboy wrote:
Hey mate,

Thanks a lot for all the info, a lot of it makes perfect sense and i do a few things already, for instance doing the most important exercise first and not going below parallel on squats, i also like to keep the reps low on dead’s.

As for direct arm training, what ive been doing recently and have seen good gains (probably the only good gains ive had for any body part in a while is this)

Bi’s - start off with barbell curls, working in the 6-10 rep range. 3-4 sets. I like to do a very slight front raise motion at the beginning taking the weight away from your body and changing the leverages. You use a little more anterior delt but i find you also recruit the bicep better.

Then move onto 3 sets of hammer curls or incline curls, dependant on what i feel like on the day. Just a preference thing but on most unilateral curls i do 8 reps. 4 reps on one side then the same on the other, and then finish off with another 4 reps on each. Just feels right and helps build up a bit of a pump, rest a few seconds and then really go for the last 4 reps.

I always finish bi’s with concentration curls, again with db’s. I find these really help take the muscle to absolute fatigue and again you get a great pump. These i do 8-10 reps on, sometimes a burnout on the last going up to 12-14 whatever i can manage. And thats it for bi’s. i dont rest any longer than 90 seconds, usually keep it to about 60 seconds.

DRE’S ARM WORKOUT:

Tri’s - always start with cable, usually straight bar, usually higher reps to warm up, around 12. 3-4 sets.

Once i feel well warmed up i move onto skull crushers, 3 sets. with an ez bar, although straight bar works just as well. With these i tend to extend a little behind my head as opposed to straight up, i find this recuits more of the long head and just feels better all in all. Usually again reps around 10-12. I dont like low reps for tri’s as i always feel it in my elbows.

Finally i finish off with some sort of overhead extension. Ive been doing this thing where you set a bench at about 60 degress, lie back against it, not sitting but half standing with your back pressed against it, get a dumbell in each hand, try and keep the elbows tucked, hold the db’s directly overhead, and lower until you feel a good stretch in tri, then extend up without fully locking out.

I usually do around 8 reps on these, i find you get a serious burn and tbh i cant think of any other tri exercise where i feel such a full feeling, what i mean by that is all the heads being worked equally.

And thats it for tri’s. Works out at 10 sets for each. I’ve been doing this set up for about 12 weeks and really enjoy it. Not to mention ive seen good gains with this approach.
[/quote]

lol i feel famous…[/quote]

I like this. I am doing the same excercises…a little different on the rep counts and weight…but pretty close. Today I finished out with the single rope dealy thingamajigger,
that looks just like the black rope that you do pull downs with… I stand to side of cable, and pull down on single rope with one arm, and then extend down and out to side. Same as when you do both arms on the cable tri push down extensions…but when you go to one arm, and do it with robot like form, it really kills it. In a good way. But good stuff…I am using this stuff on Tri’s.

[/quote]

Thats god to know TX, you’re a PT as well aren’t you? I’m, glad you’re using a similar program for arms, thats reassuring. Sorry I didn’t man to offend you by not asking you instead I was just after a basic arms workout as I’ve only just started direct arm work. I’ll let you guys know how I get on anyway.
[/quote]

No worries, mate. I love all the new input and ideas. I am a PT, but only train about 5 hours worth a clients a week. Just started in August. No Jeanyus here by any means. That, and I can tell you are very respectful. It takes a bit more to offend me. :slight_smile:

PS…I’m so smart I have tendonitis in both elbows…top (tennis) AND bottom (golf) and I am now icing at least once a day. And I got that from doing things incorrectly ! :slight_smile: Had I started properly, I wouldn’t have it…

108

[quote]buddaboy wrote:

[quote]txhawkeyes wrote:
Hey, Here’s a Squat I haven’t used, but I used to love…

You stand and come forward to get under a Barbell, just like a front squat, but you position
the barbell so it sits in the inside of your elbows…whatever area that is called, then you curl
your arms up and your fists then kinda point to the ceiling. You squat just like a front squat,
but the Barbell sits in the insides of your arms in side the elbows.

Also, beings I have skinny arms, I grab two of those cushion wraps and put one on each side
that will end up sitting in my arm, to make it comfy.

Anyone know what its called ?

It would be a nice compliment to the others, cause you have to have balance built up to do em.[/quote]

Zercher squat?

There is a combined front and zercher squat harness on Louie simmons website, I’ve got one and its great, one of those and a hip belt is all you’ll ever need as a tall guy to get ‘swole’ legs!
[/quote]

ZERCHER. That’s it ! I get the whole concept, I have to use balance, and do them away from machines. Makes perfect sense. I’m gonna try some of that other stuff.

The Cocoa is awesome on Arm days, and Calf days. I don’t notice it so much the rest. And I believe it works so well cause it is going in with the choc bars too…

109

Guyz… Sorry I feel like shit warmed up today, too tired to read the replies right now, sorry. Woke up today feeling worse than yesterday. I thinbk I have flu or summfink, I also have an swful cough, I thought it had gone but I’ve been unable to completely shake it off and now its worse than ever, I spent the day at work with people prolly thinking I have full blown AIDS.

Had a rock start energy drink this morning with 2 eggs 2 sausages and 4 bacon plus 2 toast. Went to work came back about 330 and had a shake with MCT. I’m not really hungry and although I’d like to work out know I’d just be wasting my time. I think I’ll have one of my Marsbars for energy though…

I need to try and sleep this shit off…

2100 Ate two of my pre workout marsbars and a tub of chocolate ice cream. I still feel like shit and worked hard today, whereas I could have done with a decent sleep and spent th day studying, but oh well, needs must…

110

[quote]buddaboy wrote:
Guyz… Sorry I feel like shit warmed up today, too tired to read the replies right now, sorry. Woke up today feeling worse than yesterday. I thinbk I have flu or summfink, I also have an swful cough, I thought it had gone but I’ve been unable to completely shake it off and now its worse than ever, I spent the day at work with people prolly thinking I have full blown AIDS.

Had a rock start energy drink this morning with 2 eggs 2 sausages and 4 bacon plus 2 toast. Went to work came back about 330 and had a shake with MCT. I’m not really hungry and although I’d like to work out know I’d just be wasting my time. I think I’ll have one of my Marsbars for energy though…

I need to try and sleep this shit off…

2100 Ate two of my pre workout marsbars and a tub of chocolate ice cream. I still feel like shit and worked hard today, whereas I could have done with a decent sleep and spent th day studying, but oh well, needs must…[/quote]

no worries mate, hope you feel better soon.

111

[quote]txhawkeyes wrote:

[quote]buddaboy wrote:

[quote]txhawkeyes wrote:

[quote]dre1986 wrote:

[quote]buddaboy wrote:
Hey mate,

Thanks a lot for all the info, a lot of it makes perfect sense and i do a few things already, for instance doing the most important exercise first and not going below parallel on squats, i also like to keep the reps low on dead’s.

As for direct arm training, what ive been doing recently and have seen good gains (probably the only good gains ive had for any body part in a while is this)

Bi’s - start off with barbell curls, working in the 6-10 rep range. 3-4 sets. I like to do a very slight front raise motion at the beginning taking the weight away from your body and changing the leverages. You use a little more anterior delt but i find you also recruit the bicep better.

Then move onto 3 sets of hammer curls or incline curls, dependant on what i feel like on the day. Just a preference thing but on most unilateral curls i do 8 reps. 4 reps on one side then the same on the other, and then finish off with another 4 reps on each. Just feels right and helps build up a bit of a pump, rest a few seconds and then really go for the last 4 reps.

I always finish bi’s with concentration curls, again with db’s. I find these really help take the muscle to absolute fatigue and again you get a great pump. These i do 8-10 reps on, sometimes a burnout on the last going up to 12-14 whatever i can manage. And thats it for bi’s. i dont rest any longer than 90 seconds, usually keep it to about 60 seconds.

DRE’S ARM WORKOUT:

Tri’s - always start with cable, usually straight bar, usually higher reps to warm up, around 12. 3-4 sets.

Once i feel well warmed up i move onto skull crushers, 3 sets. with an ez bar, although straight bar works just as well. With these i tend to extend a little behind my head as opposed to straight up, i find this recuits more of the long head and just feels better all in all. Usually again reps around 10-12. I dont like low reps for tri’s as i always feel it in my elbows.

Finally i finish off with some sort of overhead extension. Ive been doing this thing where you set a bench at about 60 degress, lie back against it, not sitting but half standing with your back pressed against it, get a dumbell in each hand, try and keep the elbows tucked, hold the db’s directly overhead, and lower until you feel a good stretch in tri, then extend up without fully locking out.

I usually do around 8 reps on these, i find you get a serious burn and tbh i cant think of any other tri exercise where i feel such a full feeling, what i mean by that is all the heads being worked equally.

And thats it for tri’s. Works out at 10 sets for each. I’ve been doing this set up for about 12 weeks and really enjoy it. Not to mention ive seen good gains with this approach.
[/quote]

lol i feel famous…[/quote]

I like this. I am doing the same excercises…a little different on the rep counts and weight…but pretty close. Today I finished out with the single rope dealy thingamajigger,
that looks just like the black rope that you do pull downs with… I stand to side of cable, and pull down on single rope with one arm, and then extend down and out to side. Same as when you do both arms on the cable tri push down extensions…but when you go to one arm, and do it with robot like form, it really kills it. In a good way. But good stuff…I am using this stuff on Tri’s.

[/quote]

Thats god to know TX, you’re a PT as well aren’t you? I’m, glad you’re using a similar program for arms, thats reassuring. Sorry I didn’t man to offend you by not asking you instead I was just after a basic arms workout as I’ve only just started direct arm work. I’ll let you guys know how I get on anyway.
[/quote]

No worries, mate. I love all the new input and ideas. I am a PT, but only train about 5 hours worth a clients a week. Just started in August. No Jeanyus here by any means. That, and I can tell you are very respectful. It takes a bit more to offend me. :slight_smile:

PS…I’m so smart I have tendonitis in both elbows…top (tennis) AND bottom (golf) and I am now icing at least once a day. And I got that from doing things incorrectly ! :slight_smile: Had I started properly, I wouldn’t have it…[/quote]

lol, you’re not the only one mate!

112

Hang tough boys ! NOTHING more frustrating than me catching a cold. :slight_smile: NOTHING ! :slight_smile:

113

Day 3 of man flu!!!

Feel better today but left the house for work at 0700 and got home at 2030. I feel Okish now, ate as much as possible, pretty clean but no workout :frowning: though I wouldn’t have been able to do much anyway. Gonna try and get a full body workout in tomorrow and also TX, I’ll read your posts, too tired tonight, sorry guyz! and thanks for the support!

114

Breakfast today…didn’t sound good. But I ate it, figured it was a cheat meal.

Then I got done and started to piece it together… My daughter made French Toast.

Wheat bread, carbs…but complex, not the cheesy ones. Eggs, milk…hmmm not so bad.

Sprinkled powder sugar on it…just a pinch. Then put Whipped Topping on it. Looked at

the nutrition on the whipped topping, close to nothing…2 g carb, 1 g sugar. All it is

is whipped egg whites, with a little sugar.

Not so bad ! The Oatmeal I eat has more sugar in it.

PS, to you guys over the pond, I was gonna say “Cool Whip.” But didn’t know if you got that
over there ! :slight_smile:

115

HEY GUYZ! Feeling a bit better today :wink: I have a terrible cough and my nose is running constantly, but I feel quite a bit better.

TX: what is cool whip? I like the sound of it! That breakfast sounds great, you gotta treat yourself now and then, don’t feel guilty!

Dre: thanks for the support!

I ate like shit yesterday, and not much. This morning I had a shake with MCT and a ‘Relentless’ drink, I find they are much more potent than RSE, and it seems to have perked me up. I wasn’t particularly hungry but I had a quality chicken salad baguette for lunch on a lovely granary roll. I trained slightly later than usual because a buddy (who doesn’t train) wanted to come and train with me after he finished work, I wasn’t expecting to do too much and I’ve realized how much it helps having someone else there so I agreed and ate 2 mars bars ten minutes before hand.

Can’t remember what I ate the rest of the day: not enough though! I ate a lovely vegetable and beef casserole for dinner and ate some carbs after workout (can’t remember what though) and some sweets my GF bought me for when I was ill.

Belt squat: 50 x10, 70 x5, 80 x5, 90 x5, 90 x5, 100 x5, 100 x5, 100 x5, 105 x5, 110 x5, 115 x5 (just made it) 115 x5, 100 x10

Flat BP 40 x10 chin x3, 60 x8 chin x3, 70 x5 chin x3, 80 x5 chin x3, 80 x5 chin x3 80 x5 chin x3, 90 x5 (hard/slow) chin x3 90 x3 (hard) chin x3, 85 x5 chin x3, 85 x5 chin x3

Too tire for abs, calves and or biceps…

116

[quote]buddaboy wrote:
HEY GUYZ! Feeling a bit better today :wink: I have a terrible cough and my nose is running constantly, but I feel quite a bit better.

TX: what is cool whip? I like the sound of it!

Dre: thanks for the support!

I ate like shit yesterday, and not much. This morning I had a shake with MCT and a ‘Relentless’ drink, I find they are much more potent than RSE, and it seems to have perked me up. I wasn’t particularly hungry but I had a quality chicken salad baguette for lunch on a lovely granary roll. I trained slightly later than usual because a buddy (who doesn’t train) wanted to come and train with me after he finished work, I wasn’t expecting to do too much and I’ve realized how much it helps having someone else there so I agreed and ate 2 mars bars ten minutes before hand.

Belt squat: 50 x10, 70 x5, 80 x5, 90 x5, 90 x5, 100 x5, 100 x5, 100 x5, 105 x5, 110 x5, 115 x5 (just made it) 115 x5, 100 x10

Flat BP 40 x10 chin x3, 60 x8 chin x3, 70 x5 chin x3, 80 x5 chin x3, 80 x5 chin x3 80 x5 chin x3, 90 x5 (hard/slow) chin x3 90 x3 (hard) chin x3, 85 x5 chin x3, 85 x5 chin x3

Too tire for abs, calves and or biceps…

[/quote]

hey budda, good on ya for getting the lift in, i know its a pain in the ass when you’re ill.

TX - also interesting in knowing what cool whip is? i recognise the name but only cause of family guy! lol…i seem to remember a scene involving it.

117

Still have a bad cough and blocked up nose but other than that I don’t feel too bad.

0800 Breakfast: Shake with fiber and MCT

0900: RSE drink and 2 whole meal toast with marmite

1130: 4 bacon, 2 eggs, 2 sausage

pre workout: 3 mars bars

Peri workout: water

PWO: shake with fiber and MCT approx 1430

1630: 2 baked potatoes with grated cheese. Apart from the RSE was todays only carbs outside of the pre workout mars bars

118

Arms and Calves:

Calves: 50 x12, 50 x12, 60 x12 x12 x15 x15

Standing ab band crunch x 20, x20

Band press down: Blue band: x 20, x15 red band: x 20, x20

Band OH ext: x 20, x15, x20, x20, x20

Triceps bar hammer curl: 30kg x 15, 35kg x12, x12, x12

Olympic bar curls: bar only x15, x12

119

[quote]buddaboy wrote:
Arms and Calves:

Calves: 50 x12, 50 x12, 60 x12 x12 x15 x15

Standing ab band crunch x 20, x20

Band press down: Blue band: x 20, x15 red band: x 20, x20

Band OH ext: x 20, x15, x20, x20, x20

Triceps bar hammer curl: 30kg x 15, 35kg x12, x12, x12

Olympic bar curls: bar only x15, x12[/quote]

Do you cycle calories/carbs at all? Like on this day, where it’s arms and calves, do you eat the same amount as you would on a chest/back day??

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[quote]Spidey22 wrote:

[quote]buddaboy wrote:
Arms and Calves:

Calves: 50 x12, 50 x12, 60 x12 x12 x15 x15

Standing ab band crunch x 20, x20

Band press down: Blue band: x 20, x15 red band: x 20, x20

Band OH ext: x 20, x15, x20, x20, x20

Triceps bar hammer curl: 30kg x 15, 35kg x12, x12, x12

Olympic bar curls: bar only x15, x12[/quote]

Do you cycle calories/carbs at all? Like on this day, where it’s arms and calves, do you eat the same amount as you would on a chest/back day??[/quote]

I’ll try and eat according to how much I ‘feel’ I need to eat. I’ve not eaten a great deal today and haven’t felt particularly hungry so just shakes, normal breakfast and a couple of baked potato’s for evening meal with grated cheese, I stayed ‘carbless’ PWO so consumed these carbs a few hours after training.
I’ve eaten like shit the last couple of days and haven’t felt great (I’ve had flu). I didn’t need to eat three mars bars before I trained though I had very little food/calories in me and this seems to be a good way around training on an ‘insufficient’ stomach.