Thanks for the reply.
Few Q’s on the diet. Is there any reason for using fish oil in pre-workout and next meal afte peri-workout in particular? I’ve been using my liquid fish oil a tablespoon first thing and a tablespoon last thing. Also, how much BCAA’s are we talking with 3 scoops (grams wise)? They are a supp I’m considering trying, but they do seem on the expensive depending on whose dosing you go by.
Your opinion on the benefits in a mass gain phase where you already have a surplus of nutrients? Ideally I’d take John Meadows reccomended stack of: l-leucine, eaa’s and bcaa’s… but then we’re getting quite expensive and complicated (I’m following his advice with ala, fish oil and vit d, though).
1.27.12
Back/Traps
Close Grip Pulldowns (1 pause, 4 eccentric, stretch)
100 x 20
150 x 15
200 x 8, 8
Deadlift
Worked up to 405 x 20 (not to failure at all)
Chest Supported Machine Rows/Paritial Pulldowns
10/8
10/8
20/8
Single Arm Cable Row to Hip/Rope Pulldowns
6 LR/20
X 2
Dumbbell Shrugs (3 second squeeze at top, stretch out)
120 x 12
20 minutes incline treadmill
Overall great back session. The Pulldowns and rows gave me a sick pump and the deads felt great. I’ve done 19 before and I did 20 today with a bunch in the tank. I’ll shoot for 25 or so next time I do these. High reps ftw.
Very impressive man, how old are you?
[quote]myself1992 wrote:
Very impressive man, how old are you?[/quote]
Thanks bro, I’m 21.
Nice deads. You are a damn beast. Thanks for the reply on the high reps. I agree high reps on legs is deadly but awesome all at the same time. Any idea the full macros cals you are getting for the most part? Still do a calorie cycle?
[quote]ryanbCXG wrote:
Nice deads. You are a damn beast. Thanks for the reply on the high reps. I agree high reps on legs is deadly but awesome all at the same time. Any idea the full macros cals you are getting for the most part? Still do a calorie cycle?[/quote]
No problem man, high reps are killer for sure.
Right now, my calories tend to fall between 3,000-4,000/day. This is a good amount for me to maintain weight. I am not looking to gain rapidly and am slowly increasing calories as I feel they are necessary. Yesterday, for example, my calories came in around 3500-3600, today they will likely be slightly less. Since I am training each bodypart twice/week (besides legs), I don’t feel that I need quite as many calories on most workout days since the overall volume is lower.
[quote]jake_j_m wrote:
Thanks for the reply.
Few Q’s on the diet. Is there any reason for using fish oil in pre-workout and next meal afte peri-workout in particular? I’ve been using my liquid fish oil a tablespoon first thing and a tablespoon last thing. Also, how much BCAA’s are we talking with 3 scoops (grams wise)? They are a supp I’m considering trying, but they do seem on the expensive depending on whose dosing you go by.
Your opinion on the benefits in a mass gain phase where you already have a surplus of nutrients? Ideally I’d take John Meadows reccomended stack of: l-leucine, eaa’s and bcaa’s… but then we’re getting quite expensive and complicated (I’m following his advice with ala, fish oil and vit d, though).[/quote]
The fish oil is just the fat source I chose to add during those meals…no real rhyme or reason.
I have used many different brands of BCAAs but right now I am using Chain’d Out by ALRI. I really like Humapro and thought I’d give their BCAA product a try as well. For this brand, 3 heaping scoops gives me around 25 grams of BCAAs which I believe is a good amount.
I think JM’s workout protocol of EAAs + BCAAs + Leucine is great. I use Humapro (EAA blend) pre-workout and BCAAs during right now with added creatine monohydrate. I believe JM likes EAAs more than BCAAs, but I could be wrong.
@ Spar4tee: Thanks bro…gotta get on Doug Miller level hitting 30! Soon hopefully.
Thanks for the thorough reply. Definitely food for thought- as much as I feel overall calories are king for me at this stage, I’m always looking for ‘supplements that actually work’ just because if I’m going to put so much effort into something, even if it’s only going to make an extra few % difference, that may well be justified. Tried and tested only for me- and it would seem you too, everything seems very legit/quality supps wise.
[quote]jake_j_m wrote:
Thanks for the thorough reply. Definitely food for thought- as much as I feel overall calories are king for me at this stage, I’m always looking for ‘supplements that actually work’ just because if I’m going to put so much effort into something, even if it’s only going to make an extra few % difference, that may well be justified. Tried and tested only for me- and it would seem you too, everything seems very legit/quality supps wise.[/quote]
Ya man…there are a lot of supps out there that simply don’t work…I’ve really tried to wittle down what I take to what I know really works.
1.29.12
Upper Power
Incline Bench Press (5x3 day, no sets to failure, look to explode on every rep)
275 x 3
285 x 3
285 x 3
295 x 3
275 x 3
Reverse Purple Band Low Incline CGBP (not to failure at all)
315 x 5x5
EZ Bar Preacher Curls (30 lb bar)
Bar + 20 x 8
- 40 x 8
- 35 x 6, 6 (failure)
Seated BTN Press
185 x 3, 3
155 x 5, 5
115 x 5
Underhand Chest Supported Rows
2 plates x 8
3 plates x 8
4 plates x 6
5 plates x 4
(4 second tempo)
4 plates x 6, 3 plates x 6
Seated 2-Arm Hammer Curls (rest as partner does them)
45 x 8, 6, 6, 6
Awesome upper power day. Incline presses felt very strong. I am not looking to really go to failure on this day with exercises on chest, back, or shoulders, but will be pushing it a bit more with arm exercises, specifically biceps. I will increase the weight next time on the reverse band close grips which I love. The reverse bands really take the chest out of the movement and allow me to focus solely on using the triceps as the primary movers in the movement. 315 x 5x5 was very easy and none of the sets were close to failure.
I know that many people dislike the BTN press due to the injuries sustained doing them, but IMO, injury only becomes a risk when you try to grind out reps or use a limited ROM, thus overloading your delts with more weight than they can handle. 185 x 3 is not to failure and I don’t plan on going to failure on this exercise, but rather just increasing the weight as I feel I get stronger in submaximal ranges.
Leg destruction tomorrow…very excited.
Just curious: have you tried other exercises besides front squats to isolate the quads? I particularly have zercher squats in mind. I just have never felt comfortable enough with front squats to do any sort of high rep work with them. Do you have any advice form-wise for managing high-rep front squats (high rep for me on front squats at this point would be anything over like… 3, ha)?
[quote]The3Commandments wrote:
Just curious: have you tried other exercises besides front squats to isolate the quads? I particularly have zercher squats in mind. I just have never felt comfortable enough with front squats to do any sort of high rep work with them. Do you have any advice form-wise for managing high-rep front squats (high rep for me on front squats at this point would be anything over like… 3, ha)?[/quote]
Well, leg press and hack squats are both great alternatives to front squats for high rep work. If you do choose to do front squats for high reps (which I am liking more and more each week), my best advice is to learn to tolerate pain haha. Having 315 across your shoulders/upper shelf for a 10-20 rep set is pretty awful, but certainly possible. But, high rep work on leg press or hack squats, especially if done without any lockout, can be great, and at times, even better than squats for hypertrophy.
If you are looking for another exercise for explosive use of the triceps CG floor press is great. Takes the chest out and can really teach you to power through right from the start because of the dead stop. Keep the elbows tucked really helps limit the chest.
Still not sure why i keep coming by this log. Makes me feel so damn weak. Great workout man
[quote]ryanbCXG wrote:
If you are looking for another exercise for explosive use of the triceps CG floor press is great. Takes the chest out and can really teach you to power through right from the start because of the dead stop. Keep the elbows tucked really helps limit the chest.
Still not sure why i keep coming by this log. Makes me feel so damn weak. Great workout man[/quote]
I was actually deciding between CG floor press and reverse bands…I might give the floor press a try in a couple of weeks!
1.30.12
Legs
Lying Hamstring Curl (4 second negative, stretch)
65 x 20
87.5 x 15
115 x 12 to 87.5 x failure to 60 x failure to 100 x partials
Heels Elevated Front Squats
135 x 15
225 x 15
315 x 8, 6, 12
235 x 20
Machine Leg Press (dead stop/continuous)
3 sets 10/10 reps
50 rep leg extension
Smith RDL
3 work sets, 6-8 reps (275, 315, 365)
Seated Leg Curl (4 negative, stretch)
110 x 12, 10, 10, 8 (30 rest)
Leg Extensions
50 + reps (stopped counting)
Solid leg session…quads were fried from the front squats, but I threw in some other stuff to finish them off. I am really loving front squats done with continuous tension. I didn’t intend on only doing 6 reps on the first set, but I couldn’t get the bar set across my front and it kept slipping, but eventually I manned up and hit my top set. I increased the widow-maker to 235 and will increase 10 more lb every week until I can’t get at least 15 reps continuously (20 obviously being the goal).
Hammies were crushed from the first dropset, and the other work really hammered them.
man those continuous tension front squats are brutal…
[quote]myself1992 wrote:
man those continuous tension front squats are brutal…[/quote]
Haha, ya they’re pretty brutal, especially when you can’t get a good placement of the bar across your shoulders/chest!
They really destroy my quads much more than back squats, definitely a keeper.
405 for reps is in the future…
What kind of grip do you use on the front squat arms crosed?