I strained my lat last week, you’re not alone my friend.
2.16.12
Back/Biceps/Glutes
Close Grip Cable Rows (no swing, strict)
Myo Repe
18 (top weight is 20) x 10, 2, 2, 2, 2, 2
14 x 12, 3, 3, 2, 2
Rack Pulls (3-4 inches below knee, from a dead stop)
Worked up to 605 x 4
Single Arm Barbell Rows using 25s (JM/Shelllby Starnes Form)
1 warmup
125 x 10 LR
Single Arm Pulldowns
Myo Reps
6 x 10, 3, 3, 3, 2, 2, 2 LR
Seated 2-Arm Hammers
Myo
50 x 10, 2, 2, 2, 2, 2, 2
Single Arm Preacher
35 x 10, 2, 2, 2, 2, 2 LR
Seated DB Shrugs (3 pause, 2 eccentric, stretch)/Standing Calf Raise Shrugs
12/12
Rear Delt Destroyer
60 x 60, 30 x 30, 10 x 10 full reps
20 minutes elliptical
Awesome back session. Much faster than usual. I’m really enjoyIng doing less volume and just getting to my top sets quicker, giving them all I have (and more), and moving on. There may be something to this lower volume/higher intensity thing after all…
2.17.12
Agile 8 +
Hill Sprints
Varying distance and rest
9 total, none less than 15 seconds sprinting, none more than 30, between 45-90 seconds rest
15 minutes incline treadmill
Haven’t done hill sprints in months, but since it was like 50 out today, I decided to go for it.
#outofsprintshape
Weighed 224 this morning and looking leaner.
2.17.12
Cardio
Bike HIIT
5 minute warmup
10 intervals (15/45)
Cool down
Just some HIIT…love it.
Trying to shed a little bodypart right now. Im looking to hit somewhere around 215-218…am 224 right now.
Thought I’d just throw up an update pic to show you where I am in terms of leanness.
I am 223-224 in the mornings.
2.18.12
Arms/Traps/Delt
Seated 2 Arm Hammers
1 myo set
50 x 12, 3, 3, 2, 2, 2, 2, 2
Alternating Standing
75 x failure
Pronated Bar Dead Stop Extensions
Bar + 100 x 11
Big EZ Bar Standing Curls (strict form)
Myo set
- 50 x 11, 3, 3, 3, 2, 2, 2, 1, 1
Cordova Extension
Myo set
35 x 8, 2, 2, 2, 2 LR
Machine Triceps Against Pad Curls (3 eccentric)
1 myo set
12, 3, 3, 3, 2, 2, 2, 1, 1 (as I failed, I tried to push against as a static as long as possible)
Giant Set
V grip pushdown x 10
Rope PD x 8
Bench Dips x 8
Reverse EZ Curls x 10
Palms forward DB x 8
Rope Hammers x 8
X 2 to failure
Dead Stop Leaning Forward Barbell Shrugs w/ 3 second hold at top
225 x 12, 12
DB Lateral Giant Set
Laterals/Front raise/C + P
25 x 15, fail, fail
Was done in about 50 minutes. I’m really liking this higher intensity, lower volume approach. I’m doing a little experiment with this type of work and we’ll see what I can make of it. Will be interesting on legs tomorrow.
2.20.12
Legs
Lying Hamstring Curl (3 second eccentrics, stretch)
warmup (2 sets)
top myo-set
150 x 11, 2, 2, 2, 2, 2, 2
Leg Press
warmup sets (4 pps-10 pps x 8)
12 pps x 12
9 pps x 25
Jefferson Squats w/25 lb plates
95 x 10 (5/5)
115 x 4/4, 4/4 (ouch)
Hack Squat
warmups (2-4 pps x 10)
top myo set
5 pps x 10, 2, 2, 2, 2, 2, 2 (ouch)
20 minutes stairmaster
Very intense leg session. I am experimenting with doing significantly less volume and really just crushing 1 or 2 top sets with each exercise I do while incorporating the ‘myo-rep’ scheme that I have been playing around with, which I think is amazing.
The lying hamstring curls gave me a crazy pump…could barely walk for 2 minutes or so afterwards.
Leg press was an all-time PR for 12 pps x 12…felt very good, these were nice deep reps on a tougher leg press.
Jefferson’s felt awesome and then hacks were a great way to finish up.
Don’t laugh, but I took the plunge and am giving a round of RFL a go.
I will be a category 1 dieter so my protein is pretty high. I will be posting my daily intake here as well and will put that up at the end of the day. I’m excited to see what I can do in 11 days or so, which will put me right when we get off for spring break.
I figured why not give it a try, I have nothing to lose and at the very least will be a bit leaner than I am right now and at best have a solid base to work from in the future. This morning, my bodyweight was 224. I will weigh in this Friday as I don’t like to do daily weigh-ins.
I’ll try to get some starting pics tomorrow, couldn’t really today as I was travelling, but I should be able to throw some up tomorrow morning before I do cardio.
My cardio will be pretty simple. 20 minutes post-workout and 30 minutes on offdays of moderate intensity. I’m not going to be doing HIIT as it isn’t recommended on this radical of a dieting since I am also training heavily with weights.
Stay tuned.
[quote]ebomb5522 wrote:
Don’t laugh, but I took the plunge and am giving a round of RFL a go.[/quote]
Well this should be interesting. Looking forward to seeing your results.
Also, good luck with the law school thing. BC or Fordham would be awesome. Those two are in my top three as well.
[quote]ebomb5522 wrote:
Very intense leg session. I am experimenting with doing significantly less volume and really just crushing 1 or 2 top sets with each exercise I do while incorporating the ‘myo-rep’ scheme that I have been playing around with, which I think is amazing.
[/quote]
Isn’t the myo-rep scheme essentially a rest-pause? My (limited) understanding of it from googling around is that it’s sort of like the DC rest-pause scheme of, e.g., doing 8 reps, resting for 10 seconds or so, hitting 3 more (or however many), etc until you hit a really ugly rep and then the set is finished. Is that right?
What’s RFL?
Glad the strain wasn’t anything serious. I hadn’t seen this log for some reason, I’m behind. I will go ahead and assume you’ve been in full on beast mode!
[quote]timmcbride00 wrote:
What’s RFL?[/quote]
Rapid Fat Loss diet.
Wow, you have a really early spring break. Interested in the RFL results and how well you progress. I’m assuming you plan to do it without any cutting aids? That’s how I’d like to do it in the future. I’ll be watching. Interested to see how much weight you drop and how much leaner you look after a week of replenishing.
[quote]The3Commandments wrote:
Isn’t the myo-rep scheme essentially a rest-pause? My (limited) understanding of it from googling around is that it’s sort of like the DC rest-pause scheme of, e.g., doing 8 reps, resting for 10 seconds or so, hitting 3 more (or however many), etc until you hit a really ugly rep and then the set is finished. Is that right?[/quote]
Don’t say “DC” or the vampire will strike…
[quote]timmcbride00 wrote:
What’s RFL?[/quote]
‘Rapid-Fupa-Loss’
[quote]The3Commandments wrote:
[quote]ebomb5522 wrote:
Very intense leg session. I am experimenting with doing significantly less volume and really just crushing 1 or 2 top sets with each exercise I do while incorporating the ‘myo-rep’ scheme that I have been playing around with, which I think is amazing.
[/quote]
Isn’t the myo-rep scheme essentially a rest-pause? My (limited) understanding of it from googling around is that it’s sort of like the DC rest-pause scheme of, e.g., doing 8 reps, resting for 10 seconds or so, hitting 3 more (or however many), etc until you hit a really ugly rep and then the set is finished. Is that right?[/quote]
Well, myo-reps are a bit different than the traditional DC rest pause style because you essentially try and do as many sets of the prescribed rep range after your first set to failure.
The way I have been using them, I will pick a weight that I can get 8-12 reps going to failure with, then hit sets of 2 or 3 after that, not going to failure on those, but trying to get as many as possible until I do fail at 2 reps or so. The goal is really getting as many subsequent sets as posible after the top set, meaning there is no set number of RP sets you do.
[quote]ashylarryku wrote:
Glad the strain wasn’t anything serious. I hadn’t seen this log for some reason, I’m behind. I will go ahead and assume you’ve been in full on beast mode!
[quote]timmcbride00 wrote:
What’s RFL?[/quote]
Rapid Fat Loss diet.[/quote]
Haha, ya it’s not too bad. I actually did some very light incline presses today and they felt pretty good. Still will likely be a week or so before I can put myself through a full chest session though.
[quote]165StateChamp wrote:
Wow, you have a really early spring break. Interested in the RFL results and how well you progress. I’m assuming you plan to do it without any cutting aids? That’s how I’d like to do it in the future. I’ll be watching. Interested to see how much weight you drop and how much leaner you look after a week of replenishing. [/quote]
Ya, we have a very early spring break.
I don’t plan on using any cutting agents…just gonna see how this goes and reevaluate next week.
[quote]bigmac73nh wrote:
[quote]The3Commandments wrote:
Isn’t the myo-rep scheme essentially a rest-pause? My (limited) understanding of it from googling around is that it’s sort of like the DC rest-pause scheme of, e.g., doing 8 reps, resting for 10 seconds or so, hitting 3 more (or however many), etc until you hit a really ugly rep and then the set is finished. Is that right?[/quote]
Don’t say “DC” or the vampire will strike…[/quote]
Lol
[quote]bigmac73nh wrote:
[quote]ebomb5522 wrote:
Don’t laugh, but I took the plunge and am giving a round of RFL a go.[/quote]
Well this should be interesting. Looking forward to seeing your results.
Also, good luck with the law school thing. BC or Fordham would be awesome. Those two are in my top three as well.[/quote]
Awesome bro!
Have you applied already, or are you thinking toward the future?
[quote]ebomb5522 wrote:
Have you applied already, or are you thinking toward the future? [/quote]
I actually sent in most of my apps late last week. Got a couple more going out in the near future, just waiting to get a final letter of rec in for those.