I didn’t realize you were only 25. For some reason I thought you were older. I better add you to my “people I gauge my progress next to” along with bug and evan.
Where in MN are you at. I live right on the SD/IA border.
[quote]ajweins wrote:
I didn’t realize you were only 25. For some reason I thought you were older. I better add you to my “people I gauge my progress next to” along with bug and evan.
Where in MN are you at. I live right on the SD/IA border.[/quote]
Yessir, I’m 25 y/o (everytime I say/type that it transitions in my head into Sublime “…my mother God rest her soul…”)
I live near Minneapolis.
Wow - really looking great Deat! Delts and rhomboids look SICK in the new avi. Awesome job. : )
[quote]SkyNett wrote:
Wow - really looking great Deat! Delts and rhomboids look SICK in the new avi. Awesome job. : )[/quote]
Thanks SkyNett!
Scheduled Cheat Meal Tonight (last meal of the day)
1 chipotle burrito (steak rice blackbeans picodegallo hotsalsa cornsalsa sourcream cheese lettuce)
4 large brownies
1 row of double stuff oreos
2 starberry poptarts
4 cups of granola, ancient grains and cheerios combined with a cup of blueberries
1 cup of skim milk
at this point I am 45 minutes in and slowing down…
Edited Update:
Quit during minute 48, could eat more, but didn’t want to feel too full. LOL, I’m actually pretty comfortable…
Low Carb
Upper Body Training
Bench Dead Stop 2 inches off chest
135 x 15
225 x 5
275 x 5
315 x 4
Smith Low Incline Press
2pps x 16 x 6 x 3
1.5pps x 16 x 6
Cable Flies
60 x 8
50 x 10
50 x 10
50 x 6
Incline Machine (arc ROM)
.25pps x 15 (with pause in stretched position)
Seated Flat Press Machine Drop Set (bottom half reps)
200 x 18, 170 x 10, 130 x 14, 100 x 14, 60 x 20
Pushups Tricep Focus (30 seconds rest in between sets, 4 count negative, explosive positive)
BW x 10
BW x 10
BW x 10
Pullups, Neutral Grip Pullups, Chinups (less than 10 seconds between grips, 30-60 seconds rest between sets)
8,7,6
7,6,5
6,5,4
5,4,3
DB Dead stop row (1 count pause at peak contraction)
100 x 10
100 x 9
100 x 8
100 x 8
BB Shrug super set w/ Incline Chest Supported Rhomboid Row (2 count pause on top, shoulders retracted)
225 x 20, 45 x 15
275 x 15, 45 x 12
225 x 15, 45 x 10
225 x 15, 45 x 8
DB Shrugs (drop set)
100 x 20, 80 x 20, 50 x 20
Good workout after a high carb day yesterday, despite meh sleep schedule and duration.
Are you still doing Josh Bryant’s stuff? I seem to respond terribly to higherish volume type stuff, but it seems to be maintaining your strength well.
[quote]ajweins wrote:
Are you still doing Josh Bryant’s stuff? I seem to respond terribly to higherish volume type stuff, but it seems to be maintaining your strength well.[/quote]
I am no longer doing Josh Bryant’s stuff. Suprisingly, I have been responding well to “higher” volume.
In the past 3 years I would say my training volume and intensity was close to a standard DC 2 way split (probably a bit volume higher as I would add in additional isolation exercises but usually 1 or 2 top sets)
Lower Body Training
wrote up a long post and T-Naiton ate it. Dang. Not gonna repost.
Here are the highlights:
Leg Ext worked up to heavy x 20
Leg Press +doubled greys and oranges x 10
FS from pins 275 x 1, 295 x 1, 275 x 1, 225 x 5 (backoff set)
Leg Curl SDL/RDL Super Set , 150 x 15 & 100 dbs x 10 - 5 rounds (minimal rest between sets)
Leg Press Calf Raise 50 reps took 5 sets (10 sec or less of rest in between sets)
DL (experiment) worked up to 315 x 5 (but glutes and hammies were so tired that form was goofed up, hips were shooting up quick and I was SDL/RDLing the weight to lockout, so shut it down)…
After eating my post training meal, took a picture, prolly 45 min. after training…Boom!
Low Carb (45 grams)
50 min of non-panting morning cardio
Later on…
Cannon Balls and Gunz!
Standing Military
45 x 15
135 x 5
185 x 1 (not feeling it, so move on)
Super High Incline Smith Press (setting closest to vertical)
1.5pps x 11 (grind on last rep big time)
John Meadows Heavy Small ROM Lateral Raises (never done these before so I ramped up in weight)
20 x 20
35 x 20
45 x 20
55 x 30 x 25 x 20 (prolly ~30 seconds rest in between sets)
John Meadows Style Rear Delt Destroyer Set (face down on a 50-55 degree incline bench)
45 x 65 reps → 20 x 20 reps → 10 x 11 reps (with 2 second pause on top)
45 lb Plate Raise
x 35
x 30
x 20
Laying Dead Stop DB Extension
50 x 10 x 5 x 4 (RP)
EZ Bar Cheat Curl
115 x 5 (didn’t feel it in biceps so ditched it, and went straight into antangonist super sets Clay Hygt (sp?) style
Super Set 6 rounds (10-30 seconds of rest between sets)
A1) Alt DB Curl (5 second negatives)
55 x 6 x 6 x 6 x 6 (then switched to Palms UP Constant Tension Curl)
Palms Up Constant Tension Curl
35 x 10 x 11
A2) Rope Tricep Pushdowns
120 x 15 x 10 x 10 x 10 x 10 x 8
Super Set 2, 2 rounds
B1)Concentration Curl Seated
25 x 25 x 20
B2) Diamond Pushups
BW x 35 x 21
Awesome workout, feeling great. I enjoyed trying the JM shoulder stuff, prolly will keep implementing it in the future and see where it goes.
50 min of fasted non-panting cardio while watching a film adaptation of Sorkin’s “Too Big to Fail”
Dragging a bit, but de-int get mah coffee dis moa-nin
Looking awesome man.
[quote]bugeishaAD wrote:
Looking awesome man.[/quote]
Thanks Bug! Still got a lot of progress to make 
Upper body
Decline BB Press
95 x 10
135 x 10
185 x 10
225 x 10
275 x 1 (felt weird on shoulders so switched to flat)
275 x 5
315 x 1 (so slow I prolly coulda only gotten 3 reps lolololol need moar glycogenz)
335 x 1 (slow called it good)
Inlcine BB Press
225 x 12
185 x 12 x 6
DB Incline Press (light weight pausing in stretched positon)
45 x 20, 65 x 20
Super Set 15-30 second rest per round
Cable Crossovers
60 x 15
60 x 12
60 x 12
50 x 10
50 x 10
Pylometric Pushups
BW x 8
BW x 8
BW x 8
BW x 8
BW x 8
Traps/Rhoms Super Set
BB Shrug
315 x 10
275 x 10
225 x 20
225 x 15
225 x 10
225 x 10
Chest Supported Low Incline DB Rhomboid Row w/ retracted scaps ect
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15
Lat Isolation Superset no rest in between sets
Straight Arm Pulldowns
70 x 15
60 x 15
50 x 15
50 x 15
50 x 9
1 arm cable pulldowns (awkward until I got to 50 lbs)
70 x 15
60 x 15
50 x 15 (right weight to really crush the lats)
50 x 15
50 x 10
Pretty good workout, energy feels fine, but i guess teh glycogen tanks are pretty low as strength was nowhere to be found on teh bench press…as it is the end of the week with cheat meal coming tonight. Cheat meal is a homemade chocolate low fat cheesecake and some shrimp ceviche with chips !!!
Are you still working with Shelby Deat? I know you finished the initial 12 weeks, but are you doing another round with him? I think you said you were…
[quote]SkyNett wrote:
Are you still working with Shelby Deat? I know you finished the initial 12 weeks, but are you doing another round with him? I think you said you were… [/quote]
I am still working with Shelby. He’s what you could call an ace up your sleeve (or on the bottom of the deck).
Lower Body Training
switched up the order of things due to: 1) equipment being used by morbidly obese female PTs, 2)Just to keep it interesting
Front Squat From Pins (2" below para.)
bar x 15
95 x 10
135 x 10
185 x 5
225 x 5
275 x 1
225 x 14 x 7 x 5 (30-45 seconds between sets)
Leg Press + Doubled Elite Orange (light bands) + Doubled Elite Grey (average bands) Drop Set
5pps x 14ish → 4pps x 6 → 3pps x 8 → 2pps x 12 top half reps with safeties up
Isolation Super Set (15 sec or less rest between sets)
Leg Curl
145 x 15
145 x 15
145 x 15
145 x 10
145 x 8
Leg Extension
145 x 15
145 x 15
145 x 12
145 x 10
145 x 10
DB Lunges
100 x 16 steps (very hard)
Leg Press Calf Raise
4pps x 30 x 30 x 20 x 10 (capped the first few at 30 and then tried to see how few sets i could get 30 in).
Good workout, glutes and quads are pretty lit up.
hey deat. have you found the upper/lower split to work best for you? how many days off do you normally take each week? ami right that the structure of your upper body workouts seems to be - chest, tris, back,bis, shoulder iso - roughly?
thanks man
[quote]bud moody wrote:
hey deat. have you found the upper/lower split to work best for you? how many days off do you normally take each week? ami right that the structure of your upper body workouts seems to be - chest, tris, back,bis, shoulder iso - roughly?
thanks man[/quote]
bud,
Short answer: I like the upper/lower split, it works well for me.
I would recomend checking out a well recognized program before following anything I might do.
Example Programs (that I like): DoggCrapp, Dorian Yates “Blood and Guts” or whatever he calls it
While bulking (fast or slow) in the past I’ve had good results with upper/lower split:
Week 1
Monday: Upper Body
Wednesday: Lower Body
Friday: Upper Body
Weel 2:
Monday: Lower Body
Wednesday: Upper Body
Friday: Lower Body
This setup allowed me to get in 3 balls-out training sessions for each muscle group over a 2 week period. I picked different exercises for most days hitting every major upper body muscle group in each upper body workout, and hitting the lower body hard, but in some cases not stressing the low back in 1 of the 2 workouts in week two (not doing anything with excessive spinal loading on Lower Body workout 2 or 3.
During the last 5 months I have been in a fat loss phase, for the first 12 weeks I worked out on a high volume body part split:
Sunday: Chest and Biceps (chest focused pressing movements, bicep isolation movements)
Monday: Legs (squats, lunges, extensions, leg curls, calves)
Wednesday: Shoulders and Triceps (overhead pressing, delt raises, rear delts, tricep pressing, tricep extension movements)
Friday: Back (pullups, chinups, rows, chest supported rows, deadlifts)
This was a very effective program. I didn’t list all the exercises, but one major take away is that most muscles got hit really hard in a multijoint movement one day a week and then got hit hard in an isolation movement with more volume later in the week
Recently I’ve been experimenting with some other variations and splits all with good results.
For example this week:
Sunday: Upper Body Multijoint Pressing and Pulling
Monday: Lower Body
Thursday: Upper Body Single Joint/Isolation Emphasis
Friday: Lower Body
thanks alot! i always seem to come back to upper/lower split after either trying out full body workouts or push/pull/leg splits - frequency seems just right and I like not having to worry about overlap whatsoever.