Does the added carbs offically mean you have now entered the lean gains part of the diet you were hoping to get too?
Riverhawk,
Yep, I’m officially gaining.
Congrats! Must be nice to know the “diet” is officially over.
Riverhawk,
It’s nice to be focused on gaining muscle and strength again!
Upper Body Training Pushing
Shoulder Warmup
A1
Y-handcuffs laying on floor x 10 x 4 sets
A2
Band Pull Aparts (external rot) x 10 x 4 sets
A5
Band Dislocates x 20 x 4 sets
BB Bench
45 x 20
135 x 12
185 x 12
225 x 5
275 x 5 (plastic wrapped costco double-pack of Weaksauce)
B1
DB Incline Paused Reps
55 x 15
65 x 15
75 x 15
65 x 15
B2
Band Dislocates x 20 x 4 sets
C1
Most Musclular Cable Fly
50 x 8
40 x 8
30 x 8
40 x 8
C2
Regular Cable Fly
50 x 8
40 x 8
30 x 8
40 x 8
C3
Cable Press (awkward but aight)
50 x 12
40 x 12
30 x 12
40 x 12
D1
Smith Incline Drop Set
2pps x 5, 1.5pps x 4, 1pps x 13 x 10 x 10 (partials)
E1
Extended ROM Stretcher Pushups
BW x 10 x 2
Was in a hurry, got in and out in 45 min. Prolly good as my shoulders were feeling a bit beat up last week. Took it relatively light. The warmup/prehab/rehab stuff is vury nice.
Yesterday
Back and Biceps
Kayak Rows work up to 80 x 15 x 6
Straight Back Straight Arm Pulldowns 80 x 10 x 5
Rope Staights Arm Pulldowns 80 x 10 x 4
Lat Pulldowns Paused 2-count 130 x 10 x 3
A1
Chest Supported DB Rows
work up to 65 x 15 x 4
A2
Conv DL
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
Seated Hammer Curl Paused 2-count in full contraction
35 x 10
40 x 10
45 x 7 (biceps were fatigued from the chest supported rows)
35 x 10 x 2
at this point in the workout the pump was restricting ROM and making training challenging…
Palms up DB Curl
30 x 8, 6, 6
Concentration Curl
20 x 15, 12, 12 ROM sucked on these due to pump
K-pipe curls
25 x 10 x 6 sets
DB behind the back wrist curls
30 x 10 x 5 sets
Sprints after lifting
10, 20, 30 up to 100 yards back down to 10
Rest was planks, pushup planks and v-ups
Today
Lower Body
Lying Leg Curls:
80 lb x 10 reps
80 lb x 10 reps
80 lb x 10 reps
80 lb x 8 reps
80 lb x 6 reps
HS iso lateral leg curl
Adductor Machine:
180 lb x 12 reps
180 lb x 12 reps
180 lb x 10 reps
180 lb x 8 reps
180 lb x 6 reps
Avenger Leg Press:
490 lb x 10 reps
490 lb x 10 reps
445 lb x 6 reps
390 lb x 6 reps
345 lb x 10 reps
Avenger leg press
Stiff-Legged Dumbbell Deadlift:
75 lb x 10 reps
75 lb x 10 reps
75 lb x 10 reps
75 lb x 10 reps
2-count flex at top
Seated Calf Raise:
450 lb x 10 reps x 8 sets
yeahhhh buddy, 2-count pause on bottom and top of rep. HS straight legged boooooy
Rack Deadlift:
135 lb x 10 reps
225 lb x 10 reps
315 lb x 10 reps
Afterwards Prowler
60 yards pushes x 8 rounds
60 yards pulls x 8 rounds
Tuesday
8 hours of hiking through the dense forrest, no trails, lots of downed trees
Wednesday
60 min non-panting fasted cardio
Lower Body
Leg Ext (paused at TKE, controlled neg)
60 x 20
120 x 20
160 x 20 (hard set, pumpcity)
Leg PRess Nautilus
250 x 50
300 x 40 (low back was cramping/pumping last 15 reps)
Walking Lunge DBs
50 x 12 x 3 sets
BB Back Squat (ATG)
135 x 10
185 x 5
225 x 5
275 x 5
295 x 5
Rack Pulls right above kneecap
135 x 10
225 x 10
315 x 10
405 x 10
455 x 10
Calf raises seated toes on plates in smith
2pps x 20 x 2 sets
3pps x 20 crampppps
Standing DB Calf raise double pop reps
50 x 20
70 x 20
90 x 20 x 2 sets
Espresso Bike Race (fun stuff)
1 mile race done in gear 30 lolol
Pumptastic
Chest and Triceps
Joe Defranco shoulder warmup
Y-handcuffs x 10 x 3 sets
mini band pull apparts x 10 x 3 sets
Face Pulls x 10 x 3 sets
BB Bench
45 x 10
135 x 10
ADD REVERSE STRONG BANDS (1st time) 225 x 10, 275 x 5, 325 x 5, 375 x 4 (hit pins on reps 2 and 4 dang), 345 x 4 (1-2 in the tank)
CGBP
225 x 16ish (pointers on smooth, elbows tucked for the most part)
Lying EZ bar tricep ext
75 x 10
95 x 10
115 x 10, 8, 6
Pronated Tricep Kickbacks
15 x 13, 10, 8
Miniband Pushdowns
100 reps total (prolly 10 sets)
Tryin’ to get some strength back, I’m thinking of doing a reverse band bench cycle for 3-4 weeks and moving each week from strong->average->light over the period (obvi I’ll be losing reps or weight in the process).
jelly of your diet progress, longing for carbs over here man!
<----------------
haha great work.
[quote]Adam-F wrote:
jelly of your diet progress, longing for carbs over here man!
<----------------
haha great work.[/quote]
Thanks Adam.
Keep it up!
back and biceps
HS iso wide pulldown
2pps x 10
3pps x 10
3.5pps x 10
3pps x 10 + 3 holds as long as possible
Avenger Row
225 x 10, 180 x 5, 135 x 10 + 3 holds
Chest Supported DB Row
75 x 10 x 3 sets
Log Row Hammer GRIPPP
135 x 10
185 x 10
225 x 10
Pullups Neutral Grip (2 different styles)
BW x 5 x 2 sets
HS Iso row
2pps x 15, 13, 8 (pause-squeeeeeze each rep)
Machine Curl
140 x 6, 120 x 6, 100 x 6 (failure each set conviently 6 reps lol)
Fat Bar Curl
45 x 10
65 x 10
85 x 10 x 2
65 x 12 x 2
Hammer Curls DBs paused
45 x 10
35 x 10 x 6 sets
Concentration curls
20 x 6 x 6 sets
Pump in arms was making bicep training too hard
Kayak Rows
80 x 15 x 4 sets
Palms Up Constant Tension DB Curls
35 x 10 x 4
Chad Waterberry HFT Quad Biking (controlled stroke)
Max Resistance x 4 min (increase 30 seconds every ride)
Pump it up.
Barbell Squat:
45 lb x 10 reps
45 lb x 10 reps
135 lb x 10 reps
135 lb x 10 reps
185 lb x 5 reps
225 lb x 5 reps
275 lb x 5 reps
295 lb x 5 reps
315 lb x 5 reps
Rack Deadlift:
315 lb x 10 reps
405 lb x 3 reps
405 lb x 3 reps
405 lb x 3 reps
2" below knee, weak spot, just checking it out
Seated Leg Curl:
85 lb x 15 reps
120 lb x 15 reps
140 lb x 15 reps
160 lb x 15 reps
160 lb x 15 reps
160 lb x 8 reps )
Leg Press w/ doubled elite strong bands
3pps x 30 reps
4pps x 20 reps
5pps x 10 reps
5.75pps x 9 reps
45 incline with doubled up strong bands
Romanian Deadlift:
225 lb x 8 reps
185 lb x 8 reps
135 lb x 8 reps
135 lb x 8 reps
no where near failure ss/ w sumo dls
Sumo Deadlift
225 lb x 8 reps
185 lb x 8 reps
135 lb x 8 reps
ss w/ RDLs
Calf Press On The Leg Press Machine:
5pps x 20 reps
4pps x 20 reps
4pps x 20 reps
3pps x 20 reps
3pps x 20 reps
ss with rope skips
Jump Rope:
60 skips x 5 sets
Spinning:
0:05:00 || 170 bpm || level 22
Good workout, strength is doing well despite the added volume and frequency. Taking tomorrow off. Will do cardio of some sort.
haven’t posted been bizay. Strength is moving in the right direction with 2 full weeks of carbz.
I’m wondering if I’m hitting up the right mix of volume and frequency? I’m making progress, but I might cut back volume a bit and try to start pushing harder for strength gains…
Regardless of the specific programing, I’ll apply the critical concept of “SFW” (Vin Dizenzo)
yessir busy, getting it in tho
375 x 4 reverse average band bench (last time 375 x 3.5 strong band bench)
Legs
Leg Ext
100 x 20
140 x 20
180 x 20
205 x 20 (next time will do 220 x 20)
BB Back Squat
135 x 5
225 x 5
275 x 5
295 x 5
335 x 5 (last time 325 x 5)
Leg Press w/ doubled up average bands, light bands and monster minis
5pps x 10, 8, 8
4pps x 8, 8, 8
A1
Calf Raise on LEg press
5pps x 20 x 2 sets
4pps x 20 x 3 sets
A2
Jump Rope
60 skips x 5 sets
HFT Spinning Chad Waterberries stylez
max resistance x 8 min.
Good workout, making steady strength progress. Going to train legs again on Saturday.
looking good dude!
[quote]Adam-F wrote:
looking good dude![/quote]
Thanks Adam.
Back
Rope Straight Arm Pulldowns
70 x 10 x 8 sets (pause on bottom intiate movement wit lats)
DB rows
50 x 10 (fat gripz)
70 x 10 (fat gripz)
100 x 10
70 x 10
50 x 10
Chest Supported DB rows
50 x 8 x 8 sets (<30 seconds rest between sets, explosive positive, hold and controlled negative)
Rack Pulls 1-2" above kneecap
225 x 10
315 x 10
405 x 10
495 x 10
515 x 3
545 x 3
Shrug 2-count pause on top
315 x 4 (kept hitting junk, had to switch form up, it turned into more of a pull into a paused shrug to not interfere with body)
225 x 10
275 x 10
275 x 10
225 x 15
Strict Seated Hammer 2-count pause
15 x 10
30 x 10
Loose Alternating Standing Hammer Curl
50 x 10
70 x 10
90 x 20 (more in the tank)
Strict Seated hammer curl 2-count pause
45 x 10
35 x 10
EZ Curl 2-count pause on top, 5 count negative
95 x 5 x 5 sets (<30 rest)
Reverse Cable Curl
30 x 10 x 3
Grip work
farmers walk with 100lb dbs and fat gripz
Suitcase picks with bb (185 x 1 and hands felt like death)
Good workout, strength is steadily climbing, it’s hard not to train every day. Doing back squats and then rack pulls the next day is prolly not ideal.
45 min fasted non panting cardioski
4PM
BB Bench w/ light reverse bands
135 x 10
235 x 5
285 x 4
325 x 4
345 x 4
375 x 2 (was hoping for 3, all things considered it is “gravy”)
235 x 8/8/8 x 2 sets (wide, close, regular 15 seconds rest in between)
Incline DB Press
50 x 20 x 4 sets (heaviest DBs I had to work with, still good pump)
A1 DB Lateral Raise Arnold Style
20 x 10 x 4 sets
A2 DB Front Raise
20 x 10 x 4 sets
A3 DB Seated Press
20 x 10 x 4 sets (lol actually really hard due to level 13 pumpage)
Good workout. Strength is definitely moving in the right direction. The reverse band progressive overload programing is working well. Last three workouts 375 x 3, 375 x 4, 375 x 2 (with heavy, average and light reverse bands). I measured the light bands and they aren’t helping at lockout and ~50-60lbs at the bottom. Next session I might switch the pressing exercise or restart with heavy bands and maybe bump loading up 20lb.
Legz Ham emphasis
Squats
135 x 10
225 x 5
275 x 5
315 x 5
355 x 4 (missed rep prolly due to gym manager lady walking right next to me after rep 4, couldn’t stay focused)
Deficit Deadz
Standing on a 45lb plate
135 x 5
225 x 5
275 x 5
315 x 2 decided to take it easy
A1
SDL/Keystone
225 x 8 x 5 sets
A2
Seated leg curl
ramp to 175 x 10 for 5 sets
B1
DB Lunge
65 x 12 x 4 sets
B2
Single Leg DL
BW x 20 x 4 sets
SUMO stance leg press feet super high super wide not locking out
3pps x 100
Calf raises
Standing DB
50 x 20 x 5 sets (double pop style)
Chad Waterberries Quad Pump Spinning
22 x 10 min.
Highlights
Reversebands strong bench 395 x 4 (more in tank)
Regular bench 315 x 7
Whatup strength?