That arm day… RIDIC Brutal.
nice.
11.11.11
Legs Power
Back Squats (normal tempo first)
135 x 6
225 x 6
315 x 6
405 x 6
455 x 4
475 x 3 (hamstring tightened up, strong though)
Very happy with these
Lying Hamstring Curl (4 second eccentric)
65 x 6
105 x 6
135 x 6
165 x 6
195 (stack) x 5
150 x 6
165 x 6
Hack Squats (4 second eccentric)
3 pps x 6
4 pps x 6
4 + 25 x 6
6 pps x 6 (video)
6 + 25 x 3 (TOUGH)
5 pps (5 second eccentric) x 6
SLDL (4 second eccentric)
135 x 6
315 x 6
365 x 6
To Seated Hamstring Curl
2 x 6 (4 eccentric)
Atlantis Leg Press (4 eccentric, no lockout)
6 pps x 6
8 pps x 6
10 pps x 6
8 pps (5 second eccentric) x 6
Standing Atlantis Calf Raise (5 second eccentric)
400 x 6
480 x 6
520 x 6
600 (stack) x 6, 6
Damn.
Sick leg day. 455 x 4 was smooth, 475 was smooth, but I stopped at 3 because of tightness in my hamstring. Will get 5 next power day.
Strength is going up as I eat more. Loving the offseason.
[quote]jake_j_m wrote:
Good looking arm day, the eccentrics sound destructive.
Evan, how do you feel about the necessity of carb cycling for someone like me who’s still just in his initial “weight/muscle gain” stage… is it something you would judge to be mostly for maintaining good leanness whilst gaining (especially in your case, for after competing)? As its alwayes seemed quite impractical unless you are very good with prep. For me the closest thing to carb cycling is throwing back more fats through 100% peanut butter on days where I don’t get enough carbs/calories… [/quote]
I think it can be utilized for any level of trainee…however, in the initial phase of someone’s bulk/etc early on in training, I’d say just eat a lot of calories each day and not focus on the specific details…if you don’t train eat a bit less than if you do, but IMO, it shouldn’t get much more complicated than that.
[quote]Hallowed wrote:
That arm day… RIDIC Brutal.
nice.[/quote]
Haha, ya it was pretty nasty.
6 PPS x 6 hacks with the 4 second eccentrics…these were brutal.
That was sick
[quote]parsley wrote:
That was sick[/quote]
Haha, thanks brotha!
So, after the first week of P/RR/S, I figured I’ll give a brief evaluation/how I’m feeling.
I think the program is fantastic. I love the emphasis on tempo, with it ranging from 3-6 seconds depending on the exercise during power week.
Workout have been very intense and I definitely have been getting as much out of them as possible. I believe that this split will work very well for me.
Next week is the ‘Rep Range’ week, where I will be doing 3 exercises for most body parts, and the reps will go from 7-9, to 10-12, to 13-15…The tempo will be 2-1-2, that’s a two second eccentric, 2 second concentric, and a pause at the contraction for most exercises. The rep range week will definitely shock my body, and will also be a nice relief from the power week where I taxed my CNS quite a bit with all the heavy work.
After rep range week comes shock week, where I will pretty much take every intensity technique in my book and throw my body through the ringer.
My weight this week has gone up about a pound despite eating a ton, and I am as lean or leaner than I was the day of my contest.
Very excited about the next 2-3 months of progress.
Macros for today were roughly:
315 grams of protein
340 grams of carbs
85 grams of fat
3,425 calories
Leg day was incredibly intense, and these are just about where I want to be calorie wise for now.
11.12.11
Cardio + Abs
Max OT Cardio
Stair master
16 minutes intense: kept speed between 14-16 entire time except for 2 intervals for 1 min each at lower intensities
Burned 330 calories and hit 115 floors in 16 min
4 minute cool down
Standing Rope Crunch (4 second eccentric)
5 x 6
Decline Dumbbell Crunch (4 second eccentric)
3 work sets, 6 reps
Machine Crunch (4 second eccentric)
2 work sets, 6 reps
I’m trying something new with cardio. For those that don’t know what Max OT cardio is (don’t be ashamed, I didn’t until a few days ago : )) it’s where you do 16 minutes as intensely as possible. Now, this isn’t HIIT, but it’s closer to it than any other form.
I kept the intensity between 14-16 the entire time (20 being the highest) and gave myself 1 75 second slow interval and 1 60 second when I needed them (2 total). This was incredibly intense and I really think that this will be a solid addition to my offseason plan. It shouldn’t be too taxing on my muscles or impede recovery, as HIIT might, but at the same time, it’s intense enough to stoke my metabolism and allow me to eat more : ).
Weighted abs today too, which are a must for me as I really want my abs to pop more. They are definitely a weak part.
Such a strong leg day. I really really want to have a respectable hack squat, wish I had regular access to one. Your leg day does really put in perspective how many years of solid training I need to catch up. It will be done though. The programme and cardio sounds very interesting.
Regarding your reply I couldn’t agree more… that is the extent of how I plan to view carb cycling ‘for now’… I train 6 days a week but on my one off day (today actually) I incidently get less carbs purely because of the lack of training shakes which include 160~ of carbs from dextrose. Seems to be treating me reasonably well bodyfat wise… I’m visible abs/reasonably hard when I’m not bloated but with some lower back fat… it’s not as lean as “I’d like to be” whilst gaining… but if I can maintain this/lower bodyfat whilst going upwards towards 210 I would be very happy indeed.
Evan,
Looks like its going to be a balls to the wall off season for you sure you;ll go pro in no time. Grow big man. Much success. Looking forward to seeing more big lifts.
[quote]jake_j_m wrote:
Such a strong leg day. I really really want to have a respectable hack squat, wish I had regular access to one. Your leg day does really put in perspective how many years of solid training I need to catch up. It will be done though. The programme and cardio sounds very interesting.
Regarding your reply I couldn’t agree more… that is the extent of how I plan to view carb cycling ‘for now’… I train 6 days a week but on my one off day (today actually) I incidently get less carbs purely because of the lack of training shakes which include 160~ of carbs from dextrose. Seems to be treating me reasonably well bodyfat wise… I’m visible abs/reasonably hard when I’m not bloated but with some lower back fat… it’s not as lean as “I’d like to be” whilst gaining… but if I can maintain this/lower bodyfat whilst going upwards towards 210 I would be very happy indeed.[/quote]
I would just focus on getting stronger…forget about the abs/etc. Keep adding weight to the bar and keep eating intelligently, but a lot.
[quote]tobelatking wrote:
Evan,
Looks like its going to be a balls to the wall off season for you sure you;ll go pro in no time. Grow big man. Much success. Looking forward to seeing more big lifts. [/quote]
Haha, it certainly will be.
I’m looking to really push my strength to the next level while getting a lot bigger.
11.13.11
Cardio: Max OT
Warmup:
Extensive foam rolling
Agile 8 + more
Step Mill (not the actual stairs, that was yesterday!)
16 minutes as hard as possible
Totals:
438 calories burned
132 floors
1325 ‘distance’
82 average speed
Followed this up with a VERY SLOW 5 minute cool down and then more foam rolling and static stretches primarily for hamstrings and glutes.
Body weight was 204 this morning and I haven’t gained what appears to be any fat…the next 2-3 months are looking good : ).
[quote]ebomb5522 wrote:
11.12.11
Cardio + Abs
Max OT Cardio
Stair master
16 minutes intense: kept speed between 14-16 entire time except for 2 intervals for 1 min each at lower intensities
Burned 330 calories and hit 115 floors in 16 min
4 minute cool down
I’m trying something new with cardio. For those that don’t know what Max OT cardio is (don’t be ashamed, I didn’t until a few days ago : )) it’s where you do 16 minutes as intensely as possible. Now, this isn’t HIIT, but it’s closer to it than any other form.
I kept the intensity between 14-16 the entire time (20 being the highest) and gave myself 1 75 second slow interval and 1 60 second when I needed them (2 total). This was incredibly intense and I really think that this will be a solid addition to my offseason plan. It shouldn’t be too taxing on my muscles or impede recovery, as HIIT might, but at the same time, it’s intense enough to stoke my metabolism and allow me to eat more : ).
Weighted abs today too, which are a must for me as I really want my abs to pop more. They are definitely a weak part.[/quote]
Interdasting.
When I was working with a coach he would occasionally include HISS (High Intensity Steady State) once or twice a week very short ten to fifteen minutes. Done on stairmill, treadmill, or upright bike. The hard part was figuring out what level of intensity I could actually maintain for however many minutes. Several trial and errors required. Like HIIT the awesomeness is… not boring… and over quickly.
Between Evan and Bug, I’m deff the fat friend out of the three guys, 
[quote]Hallowed wrote:
[quote]ebomb5522 wrote:
11.12.11
Cardio + Abs
Max OT Cardio
Stair master
16 minutes intense: kept speed between 14-16 entire time except for 2 intervals for 1 min each at lower intensities
Burned 330 calories and hit 115 floors in 16 min
4 minute cool down
I’m trying something new with cardio. For those that don’t know what Max OT cardio is (don’t be ashamed, I didn’t until a few days ago : )) it’s where you do 16 minutes as intensely as possible. Now, this isn’t HIIT, but it’s closer to it than any other form.
I kept the intensity between 14-16 the entire time (20 being the highest) and gave myself 1 75 second slow interval and 1 60 second when I needed them (2 total). This was incredibly intense and I really think that this will be a solid addition to my offseason plan. It shouldn’t be too taxing on my muscles or impede recovery, as HIIT might, but at the same time, it’s intense enough to stoke my metabolism and allow me to eat more : ).
Weighted abs today too, which are a must for me as I really want my abs to pop more. They are definitely a weak part.[/quote]
Interdasting.
When I was working with a coach he would occasionally include HISS (High Intensity Steady State) once or twice a week very short ten to fifteen minutes. Done on stairmill, treadmill, or upright bike. The hard part was figuring out what level of intensity I could actually maintain for however many minutes. Several trial and errors required. Like HIIT the awesomeness is… not boring… and over quickly.
[/quote]
Haha, ya, when I was reading up on this, I was trying to figure out how to do it, but I think I caught on pretty quickly in my first session. Definitely a lot tougher than I had thought if done right. I think this type of cardio will be a nice change of pace for me from HIIT and SS. It will allow me to maintain a high caloric intake on off days and hopefully mitigate fat gain also.
[quote]detazathoth wrote:
Between Evan and Bug, I’m deff the fat friend out of the three guys, :'([/quote]
But you’re so cuddly and strong : )))
[quote]ebomb5522 wrote:
[quote]detazathoth wrote:
Between Evan and Bug, I’m deff the fat friend out of the three guys, :'([/quote]
But you’re so cuddly and strong : )))[/quote]
You’re all borderline obese.
11.14.11
Chest/Delts Power
Tempo: 2 second eccentric, 1 second squeeze, 2 second concentric on all exercises.
Atlantis Horizontal Chest Press
1 pps x 12
2 pps x 12
Work sets:
2 + 35 x 10
3 pps x 7
2 pps x 10
Seated Barbell Military Press
135 x 10
155 x 8
135 x 10
115 x 13
Low Incline Dumbbell Press
55 x 12
90 x 10
100 x 8
55 x 15
Machine Delt Raise
65 x 16
40 x 25
Cable Front Raise
1 x 15 LR
Cable Flies
2 work sets, 1 x 12, 1 x 50
Life Fitness Rear Delt Flies
1 x 20 (holy crap)
Hammer Strength Calf Press
2 pps x 9
4 pps x 9
5 pps x 10
Unreal start to ‘rep range’ week. I didn’t realize how hard a 2-1-2 tempo would be until now, especially with my artnee counting “1 one thousand, 2…” and me doing the same or him.
You have to suck up ego a bit, but I have never felt, for example, seated barbell military more. Doing them to below chin level with a full second squeeze at lockout is crazy.
Pump was insane.
Body weight was 205 this morning and I am still very lean…quad veins and lower ab veins still in the full. I think I’ll be able to push it to 210 or so with the same condition.