Evan's Offseason Training: Road to a Pro Card

Training Training Logs
626

[quote]ebomb5522 wrote:
Amazing back session. Pump was insane and I felt my lats working more than ever before. Weights were obviously lower, but form is key. There are no dead stop DB row competitions lol, so why care about weight?

[/quote]

Session looks good. Deadstop rows are great, especially in gyms like mine where the dumbbells max at 110lb… between deadstopping and sequencing it’s possible to make it heavy.

I was wondering what you do peri-workout nutrition wise on off days? At the moment I have 2 offdays a week but even halving my usual supps (whey/dextrose/creatine) would seem excessive if I was only working calves/abs/technique.

627

[quote]jake_j_m wrote:

[quote]ebomb5522 wrote:
Amazing back session. Pump was insane and I felt my lats working more than ever before. Weights were obviously lower, but form is key. There are no dead stop DB row competitions lol, so why care about weight?

[/quote]

Session looks good. Deadstop rows are great, especially in gyms like mine where the dumbbells max at 110lb… between deadstopping and sequencing it’s possible to make it heavy.

I was wondering what you do peri-workout nutrition wise on off days? At the moment I have 2 offdays a week but even halving my usual supps (whey/dextrose/creatine) would seem excessive if I was only working calves/abs/technique. [/quote]

Ya, DB dead-stops are pretty brutal, especially when you are really driving your elbow back, not just up. They ignite your lats when you do more of a sem-circle motion instead of the popular 'row to the stomach/chest motion that many people employ with rows.

I use humapro and BCAAs peri-workout on training days, so I will usually just have a scoop or two of humapro on cardio days. I don’t take in any intra workout carbs, so I don’t really worry about that. I would just have maybe a scoop of whey isolate or something like that if I were you.

628

[quote]ebomb5522 wrote:
Ya, DB dead-stops are pretty brutal, especially when you are really driving your elbow back, not just up. They ignite your lats when you do more of a sem-circle motion instead of the popular 'row to the stomach/chest motion that many people employ with rows.

I use humapro and BCAAs peri-workout on training days, so I will usually just have a scoop or two of humapro on cardio days. I don’t take in any intra workout carbs, so I don’t really worry about that. I would just have maybe a scoop of whey isolate or something like that if I were you. [/quote]

Thanks for that. I’ll make sure to try that on the rows next time I use them. If I train off days I’ll probably opt for a scoop of whey pre/post and maybe a small amount of carbs (<30g) post depending on what I do.

629

[quote]jake_j_m wrote:

[quote]ebomb5522 wrote:
Ya, DB dead-stops are pretty brutal, especially when you are really driving your elbow back, not just up. They ignite your lats when you do more of a sem-circle motion instead of the popular 'row to the stomach/chest motion that many people employ with rows.

I use humapro and BCAAs peri-workout on training days, so I will usually just have a scoop or two of humapro on cardio days. I don’t take in any intra workout carbs, so I don’t really worry about that. I would just have maybe a scoop of whey isolate or something like that if I were you. [/quote]

Thanks for that. I’ll make sure to try that on the rows next time I use them. If I train off days I’ll probably opt for a scoop of whey pre/post and maybe a small amount of carbs (<30g) post depending on what I do. [/quote]

Sounds like a plan bro.

630

3.23.12

Purple Band Standing Crunches
25, 20, 20, 20, 18

Incline Treadmill Sprints
Warmup
11 incline, 70 seconds between
6.5 x 25 seconds
7.5 x 25 seconds
8.5 x 25 seconds
9.5 x 25 seconds
10.0 x 25 seconds
9.5 x 25 seconds
Cool down

Hanging Knee Raise
25 x 15, 15 x 18, 10 x 15, band x 15

Just the usual off day stuff.

Bug and I are going to crush arms tomorrow at his gym in Boston…will be sick.

631

[quote]ebomb5522 wrote:
Bug and I are going to crush arms tomorrow at his gym in Boston…will be sick.[/quote]

Don’t think I’ve ever been so jealous. gon

632

[Quote]

Bug and I are going to crush arms tomorrow at his gym in Boston…will be sick.[/quote]

We need some video of this please!

633

[quote]John Meadows, CSCS wrote:

Bug and I are going to crush arms tomorrow at his gym in Boston…will be sick.[/quote]

We need some video of this please![/quote]

We will definitely be taking lots of videos!

634

Yes please on the videos should be great. Are you jsut down there for the weekend for fun?

635

Should I be jealous that I won’t be at this epic arm session?

636

[quote]ryanbCXG wrote:
Yes please on the videos should be great. Are you jsut down there for the weekend for fun?[/quote]

I actually go to school about 45 minutes outside of Boston, so I am here all the time lol.

637

[quote]detazathoth wrote:
Should I be jealous that I won’t be at this epic arm session?[/quote]

Yes. Definitely.

Your lifts will suffer immensely.

638

[quote]detazathoth wrote:
Should I be jealous that I won’t be at this epic arm session?[/quote]

trolls gonna troll

639

I did 10 minutes of arm stuff after my squats, am I doing it right basednattygodstatus?

640

I remember the first time I trained arms with Evan…

My triceps were sore for a week.

641

That was fun. Videos to come. Giggity.

642

Awesome session with bug…pump was insane…we owned the gym.

Here’s how it went down:

Smith Calf Raise (on aerobic platform) 3 second stretch at bottom, flex-hold at top
bar x 20
135 x 12
225 x 10
245 x 10
295 x 10

Calf Stretch (30 seconds each leg)

Seated Calf Raise
115 x 15 to 70 x 10 to 45 x 20 partials

Tri-Set
1 warmup, then went like this:
Rope Pushdowns: 1 second flex-hold x 15
Pronated DB Kickbacks: 1 second flex-hold: 25s x 6
Bench Dips: super slow eccentric + stretch, drive up very deliberately + flex: 45 x 6-10 then Bw x 6-8 (didn’t count really)
3 times through…pump was ridiculous.

Incline Dumbbell Extensions
25 x 10
30 x 10
35 x 10
40 x 10

Standing EZ Bar Curls
2 x 20 warmups
60 x 10 (perfect form)
70 x 10 (looser than that)
70 x 8, 4, 2 (rest-pause style)

EZ Bar Preachers
40 x 10
50 x 10
50 x 8, 4, 2
Form on these was super slow eccentric, stretch at bottom, drive weight up and flex hard

DB Hammer Curls to Ears (flex hard at top)
30 x 10
35 x 10
40 x 10
40 x 8, 4, 2 + some alternating at the end into partials

That’s all she wrote baby…very fast-paced session, the arm portion probably taking no more than 40-45 minutes (calves took us like 15-25 lol)…Training with bug was awesome. We are very similar strength-wise and in our approaches/mentality, so it was awesome having another guy there to push me through…

If our schedules align as they should, we are looking to hit legs Monday also…that will be epic. Videos of this session and future one’s to come.

643
644

Same comment on both logs.

This is divine unity if ever I saw one, this is going in my favourites.

645

[quote]ebomb5522 wrote:
If our schedules align as they should, we are looking to hit legs Monday also…that will be epic. Videos of this session and future one’s to come. [/quote]

Slather me in jelly. Lots and lots of jelly.