Oh hay. I plan to do some more BBing type JM work after my PL meet in 7 weeks, so I’ll be studying you from now on. Thank you for teaching me how muscles are made.
[quote]ashylarryku wrote:
Oh hay. I plan to do some more BBing type JM work after my PL meet in 7 weeks, so I’ll be studying you from now on. Thank you for teaching me how muscles are made.[/quote]
Paypal me a downpayment of $1000 and we’ll talk.
Hey guys,
Haven’t updated in a while because I just graduated this past Friday and it’s been a whirlwind.
Here is my training from Yesterday:
5.27.12
Legs
Leg Extension/Leg Curl ‘Double Set’ (do 1 set, rest 15 seconds do another, then move on to second exercise and do the same)
150 x 8/8 to 95 x 10/10
200 x 8/8 to 95 x 10/10
200 x 8/8 to 110 x 10/10
Back Squats (double set, do 6 reps, rack weight, rest 15-20 seconds, do another…tough) Done with a 3 second eccentric and with continuous tension
Works
315 x 6/6
335 x 6/6
365 x 6/6 (brutal)
5.28.12
30 minutes treadmill FMC
10 minutes 90 lb sled drags (jogged/did sprint motion on these)
[quote]ebomb5522 wrote:
[quote]ashylarryku wrote:
Oh hay. I plan to do some more BBing type JM work after my PL meet in 7 weeks, so I’ll be studying you from now on. Thank you for teaching me how muscles are made.[/quote]
Paypal me a downpayment of $1000 and we’ll talk.
[/quote]
Lolz
That is some brutal leg training. Looks so short from normal but very nasty. When does law school start?
[quote]ryanbCXG wrote:
[quote]ebomb5522 wrote:
[quote]ashylarryku wrote:
Oh hay. I plan to do some more BBing type JM work after my PL meet in 7 weeks, so I’ll be studying you from now on. Thank you for teaching me how muscles are made.[/quote]
Paypal me a downpayment of $1000 and we’ll talk.
[/quote]
Lolz
That is some brutal leg training. Looks so short from normal but very nasty. When does law school start?[/quote]
Haha ya, I’ve been having some quad issues, but this was still brutal.
It starts late August, and I will be going to Fordham.
5.29.12
Chest/Shoulders/Arms/Calves
Leg Press Toe Push
3x60 seconds
2 pps
Machine Chest Press (1 second flex)
2 warmups
190x12
220x10
240x8
265x6
Smith Incline (continuous)
225x10
205x10, 10
Flat Bench (2second pause/no lockout)
185 x 6
225x6
255x6
Cable flies
1 set to failure
DB Laterals
15x25, 25
25 x 8
30 x 8
Standing Smith Overhead Lowers + 15 second hold at chin, 20 seconds rest
135 x 1
185 x 1
165 x 1, 1, 1, 1
Machine Rear Delt
3 x 35
Arm Superset
Rope Pushdown x 15
EZ Preachers (3 negative, 1 squeeze) x 8
DB Pronated Kickback x 6
Standing BB Curl (3/1) x 8
2 times
Awesome session…good pump, felt strong. BW this AM was 216.5.
5.29.12
Cardio/Abs
Back Supported Leg Raise
2xfailure
Aerodyne Bike Sprints (15-20 second s all out)/Ab Work
Sprints 1-4/Leg Raised Hip Up Crunches to failure
Sprints 5-7/vacuums
Sprints 8-10/Standing Rope Crunch
Palms Forward DB Curls to Hammers (3 second eccentric, 1 squeeze)
25 x 6/6
25 x 6/6
Stair Sprint Finisher
10 floors as fast as possible (on actual stairs)
Good session…back tomorrow.
do you have any idea when you’re gonna do another contest?
[quote]myself1992 wrote:
do you have any idea when you’re gonna do another contest?[/quote]
I’m not entirely sure actually. It will likely be fall 2013 though as I am starting law school this fall and don’t want to go through a contest diet during my first year.
5.31.12
Back/Calves/Sprints
Leg Press Toe Push for time
2pps x 60 seconds x 3 sets (60 seconds rest, 3 second eccentric, 1 second squeeze)
Wide Grip Pulldowns (big stretch at top)
2x15
3 x 15 work sets
T Bar Rows
4 plates x 12
5 plates x 10
6 plates x 8
7 plates x 6
Dead Stop Dumbbell Rows (slow eccentric, focus on stretching lats big time)
70 x 15 LR
80 x 15 LR
100 x 15 LR (brutal)
80 x 15 LR
Meadows Pullovers
55 x 12
70 x 3x12
Stair Sprints (actual stairs)
5 flights x 5 (each in under 20 seconds, rest = walk down)
Awesome back workout. The focus today was really stretching the lower lats and scapula on every movement. Old school t bars felt great, especially with the heavier weight as I haven’t hit that in a while. Dead stops were absulutely brutal. Don’t be fooled by the ‘baby weight’…I encourage you to try these with as close to perfect form as possible, be honest with yourself, and you’ll be crying.
I’ve been on vacation this whole week, which is why I’ve been throwing in sprints and stuff as finishers, but I might do it more often, especially when I return and ramp up my diet, i.e. cut out dessert every night lol.
[quote]ebomb5522 wrote:
but I might do it more often, especially when I return and ramp up my diet, i.e. cut out dessert every night lol.
[/quote]
But if you sprint more often you wont need to cut out dessert. You can have your cake and eat it too.
I have no idea if you’ve talked about this before… but did you get your current strength levels following a typical bb split or something more strength oriented? And what is the heaviest you’ve gotten?
[quote]ryanbCXG wrote:
[quote]ebomb5522 wrote:
but I might do it more often, especially when I return and ramp up my diet, i.e. cut out dessert every night lol.
[/quote]
But if you sprint more often you wont need to cut out dessert. You can have your cake and eat it too.[/quote]
Lol, true, if I want to get lean…but Im looking to go a bit further than that.
[quote]myself1992 wrote:
I have no idea if you’ve talked about this before… but did you get your current strength levels following a typical bb split or something more strength oriented? And what is the heaviest you’ve gotten?[/quote]
I probably have, but a whole ago.
I used to utilize a WS4SB split all throughout high a school and early on in college. This helped to give me a great base. I have utilized 5/3/1 and Layne Norton’s PHAT split, both which helped to get me pretty strong (500 lb squat for 5-7 reps, 315 incline for reps, 150 DB incline, etc).
During my contest prep, I utilized a body part split and kept increasing strength, and now I’m training with JM and while I wouldn’t say strength has been put on the back burner, form ans TUT has taken center stage and my hypertrophy gains have never been better; that being said, I don’t think this would have been as effective had I not had a good base to begin with.
The heaviest I got was 235 and this was fall 2010.
6.1.12
Tabata Stair Sprints (why?)
Started at ground level and made it to the 19th floor on my 6th, so I walked back down and did 3 more…probably the most brutal form of HIIT cardio I’ve ever done.
6.2.12
Arms/Cardio
Standing EZ bar curls (1.5 reps)
2x15 warmup
40 + bar x 8
50 + bar x 8
40 + x 8
Preacher Hammer Curls
10 x 12 LR
20 x 3x12 LR
EZ bar preachers/Reverse EZ Bar Curls
20 + bar x 8/12
40 + bar x 2 x 8/12
Close Grip Decline (4 second eccentric, flex)/Rope Pushdown (3 second squeeze at bottom)
185 x 8/6
205 x 8/6
225 x 8/6
Machine Dip (3 second eccentric, 2 second squeeze at flex)
2 x 8
Lying DB Skulls w/big stretch
2 x 10
20 minutes step mill
Pump today was out of this world…arms looked as big as they ever have.
Saw some guys at the gym that hadn’t seen me since December and they said I looked like I put on 10 lb of pure muscle in the shoulders/arms/chest. Meadows ftw!
6.2.12
Hill Sprints
1 strider sprint (jog, sprint, jog, sprint) 200 yard hill
Tabata Style Hill Sprints
3 intervals, then walk down hill
15 seconds all out, 10 seconds walk down x 3, then walk down hill
Did 3 of these
2 x strider sprints
Just felt like doing them…fun.
Your are doing quite a bit or cario man. How lean you looking to get?
[quote]ryanbCXG wrote:
Your are doing quite a bit or cario man. How lean you looking to get?[/quote]
I don’t really have a goal…much of the cardio last week was done for damage control since I was eating a ton every day…but now I’m trying to get back onto an actual schedule. I’m just gonna regulate diet, progressively add cardio, and stop when I’m happy with where I’m at.
6.5.12
Legs
Agile 8 Warmup
Lying Leg Curls (3 second eccentric) (30-40 seconds rest)
2x15 warmup
110 x 15
120 x 12
130 x 10
155 x 8 to 110 x 10 to 65 x 10 to 95 x 25 partials
Back Squats
worked up to 455 x 6 (not to failure, felt pretty good)
3 second eccentric, no lockout
315 x 3x6 (30-40 seconds rest)
Hack Squat (weird machine, was ‘sitting’)
continuous tension, 30 seconds rest
2 pps x 35
3 pps x 20
4 pps x 12
Dumbbell RDL (bottom half, no lockout, 45 seconds rest)
65 x 15
100 x 12, 12
110 x 12
Leg Extension
Set 1: 2 seconds squeeze at top, 110 x 12
Set 2: 4 seconds squeeze at top, 130 x 10
Set 3: 6 seconds squeeze at top, 150 x 6
Quad stretch each leg
Standing Calf Raise (2 second stretch, 2 second flex on toes)/Tibia Raises
195 x 20/8 LR
250 x 12/8 LR
250 x 12/8 LR
295 x 8/8 LR
Awesome overall leg session. Both hamstring and quad felt fine despite having some issues in previous weeks. I’m still working with JM, but we’re gonna be starting a different split soon, so this was my own creation. Decided to go a bit heavier on back squats and try to see how it felt. 455 x 6 was smooth, felt great. Probably could have gotten to 8-10, but I’m easing myself back into heavy, normal tempo, squatting for now. The hack squat was a funky machine, not like the normal where your body is lying down, but I was sitting on the machine with my legs straight…it wrecked my quads.