[quote]ebomb5522 wrote:
Very solid back/ab session. Pump was nasty on all the movements, especially the half chins.
Ive been hitting abs pretty hard in the past 4-6 weeks and it’s definitely making a difference in how they ‘pop’. Will continue for sure.[/quote]
I just did some half chins today for the first time, definitely a nice pump.
And regarding the abs, getting them to pop is nice, my goal is to keep working abs hard so I don’t feel fat when I start getting softer in the ab region, because they will still be showing through, lol.
[quote]ebomb5522 wrote:
Very solid back/ab session. Pump was nasty on all the movements, especially the half chins.
Ive been hitting abs pretty hard in the past 4-6 weeks and it’s definitely making a difference in how they ‘pop’. Will continue for sure.[/quote]
I just did some half chins today for the first time, definitely a nice pump.
And regarding the abs, getting them to pop is nice, my goal is to keep working abs hard so I don’t feel fat when I start getting softer in the ab region, because they will still be showing through, lol.[/quote]
Ya, the half chins are great, especially when you arch your back and pull with your chest up…lat destruction.
After not being such a big believer in ab work really making a huge difference, I’m converted lol. Training abs from all angles, weighted, bw, etc is integral IMO.
Will be heading to the gym later to hit arms and maybe do some sprints.
I’m really enjoying doing FMC actually. Although I know there are fat loss benefits, along with a dispute over whether or not it is more effective than doing cardio after a meal, which I actually believe it isn’t, I have been reading a ton about daily walks and life extension benefits.
If any of you are interested in reading about this, check out www.drwong.us.
Seated Same Time Palms Forward DB Curls/EZ Preachers (2 second eccentric, hard flex at top)
25 x 10/30 + bar x 10
25 x 10/20 + bar x 10
30 x 10/20 x 10
EZ Reverse Curls/Hammer Preachers
40 x 12/20 x 12 LR
50 x 12/20 x 12 LR (2 at these weights)
Biceps stretch
Rope Pushdowns
2x15
Bench Dips/Bottom Half DB Extension (stretch emphasis)
Bw x 40/70 x 8
Bw x 40/70 x 8
Bw x 30-40/70 x 8
Straight Bar Pushdowns
4 x 8 heavy
Hill sprints
7 of these
Solid arm session. Feeling great and loving the weather.
Here’s my version of the ‘perfect shake’ giving you ample greens, reds, antioxidants, and protein.
1 heaping scoop vibrant greens
1 scoop delicious greens 8000
1 scoop reds powder
2 tsp redmond clay (for bowels, digestion, and flushing out heavy metals)
30 grams whey protein
For all those interested in health, etc, this should do it.
I am in total agreement with FMC. I think everyone should be doing some FMC when ever possible for the health benifits and the icing on the cake is the physique benifits. Every good for insulin sensitivity and fat burning. Plus its just down right relaxing and a great way to start the day off (or later in the morning if you fast a bit).
Any peaks into what you have been doing for food macros lately for the cut? Or did you just up activity and leave food the same?
[quote]ryanbCXG wrote:
I am in total agreement with FMC. I think everyone should be doing some FMC when ever possible for the health benifits and the icing on the cake is the physique benifits. Every good for insulin sensitivity and fat burning. Plus its just down right relaxing and a great way to start the day off (or later in the morning if you fast a bit).
Any peaks into what you have been doing for food macros lately for the cut? Or did you just up activity and leave food the same?[/quote]
Glad to see you’re in the know as well : )
Macros usually are the following:
300 protein, 90-100 fat, 100-150 carbs
Will be heading to the gym later to hit arms and maybe do some sprints.
I’m really enjoying doing FMC actually. Although I know there are fat loss benefits, along with a dispute over whether or not it is more effective than doing cardio after a meal, which I actually believe it isn’t, I have been reading a ton about daily walks and life extension benefits.
If any of you are interested in reading about this, check out www.drwong.us.
[/quote]
Well this settles it…Tomorrow run will be done after I wake up and fasted.
Is it completely FMC or do you have HP or an amino acid drink beforehand?
Ultra Wide Grip Front Pulldowns (down to chin, 2 second stretch, butt come off the seat)
5 x 8 (add 1 # each time)
Cable Rows
4 x 12
Smith Rows
225 x 15
255 x 12
275 x 10
295 x 8
V-Grip Pushdowns/Cross Body Hammers/Rope Bentover Pushdown/Reverse EZ Bar
15/40 x 8 LR/12/15
2 times through, no rest
Sled Pushes
8 x 30-20 yards
Solid overall session…am graduating on Friday, so workouts are faster than usual/had to get back in a day earlier than normal…we’ll see how tomorrow goes, might have to hit arms Friday night when I get home.
Standing Calf Raise
10 x 10 w/45-60 seconds rest between sets
Seated Palms-Forward Curls (same time) to Hammers (3 second negative, full stretch at bottom)
20 x 6/6
22.5 x 6/6
25 x 6/6, 6/6
Curl-Grip Chins
3 sets to failure + forced reps
Reverse EZ Bar Curls
3 x 12
Rope Pushdowns
3 x 10 w/ squeeze at the bottom
Single Arm Reverse Pushdowns
3 x 12 w/ squeeze at the bottom
Bench Dips w/ 4 second negative, stretch, hold at flex
45 lb x 10, 10, 10, 10
Biceps and triceps stretch: 60 seconds each
Sled Pushes
8 x 30 yards (roughly 15-20 seconds of work), rested 45-75 seconds between each
The usual arm/HIIT cardio…arms got a nasty pump today, felt awesome. I can really tell that JM’s arm stuff is helping a lot and I think my most recent progress pics show that.
I love the sled pushes…nothing gets my heart racing like those…nearly collapsed after the 8th lol.
