Got ya thanks for that. I normally do some LISS as i do feel that JM has a good point about doing true cardio PWO but its really the only time i can get a session in.
Dunno if you want to know his reasoning i can post it if you want. But wont otherwise
[quote]ryanbCXG wrote:
Got ya thanks for that. I normally do some LISS as i do feel that JM has a good point about doing true cardio PWO but its really the only time i can get a session in.
Dunno if you want to know his reasoning i can post it if you want. But wont otherwise[/quote]
Ya, I’d love to hear it!
6.12.12
30 minutes LISS + 5 aerodyne HIIT sprints
Ab Circuit
Hanging Leg Raises x 10 (2 second hold, 2 second eccentric)
Single-Arm Plank Rows x 8 LR
Accentuated Swiss Ball Crunches x 10
Leg-Toe w/ 25 lb Medicine Ball x 10
x 3
6.13.12 (AM)
32 minutes incline treadmill
Will be training back/traps/biceps/abs later today.
6.14.12
Back/Biceps
Meadows Rows (no momentum, 3 second eccentric, stretch lat)
2 warmups
90 x 12
100 x 9
115 x 6
Rack Pulls (mid-shin, lower with 3 second eccentric, flex lats)
135 x 4
225 x 4
315 x 4
405 x 4
495 x 4
545 x 4
605 x 4
Stretchers (stretch as hard as possible, flex lats hard when pulling in)
110 x 10
120 x 10
130 x 3x10
Hyper extensions (flex for second at top)
Bw x failure
2 sets (45 on first set, 30 on second…ouch)
Occluded EZ Bar Preachers
55 x 35, 20, 8 + 10 (BRUTAL)
Did some foam rolling, agile 8, and jumped rope a bit
Awesome back session. Meadows rows felt great, and rack pulls were very strong from the mid shin area. Haven’t done stretchers in a while and these gave me a sick lat pump. Hypers might be the worst part of the workout haha. They’re so hard when you flex at the top and going to failure is brutal. Occluded biceps training is rough and I recommend you all give it a try.
Lolz occluded any kind of training is brutal to the point its not even cool
JM’s post on cardio was short but he stated that lifting activates Mtor and that is the signal to grow. Cardio activates AMPK which is a polar opposite of Mtor and growth. So doing hard cardio after weight training is sending mixed signals to the body and you dont get the best of either.
This does become a chore to try and seperate cardio and workouts though at least for me. I live 30min one way from a gym
[quote]ryanbCXG wrote:
Lolz occluded any kind of training is brutal to the point its not even cool
JM’s post on cardio was short but he stated that lifting activates Mtor and that is the signal to grow. Cardio activates AMPK which is a polar opposite of Mtor and growth. So doing hard cardio after weight training is sending mixed signals to the body and you dont get the best of either.
This does become a chore to try and seperate cardio and workouts though at least for me. I live 30min one way from a gym[/quote]
Haha ya, it’s rough.
Thanks for posting! I figured it had something to do with that. Makes sense. I usually try to get my cardio done in the morning though, FMC + humapro style.
[quote]ebomb5522 wrote:
[quote]ryanbCXG wrote:
Lolz occluded any kind of training is brutal to the point its not even cool
JM’s post on cardio was short but he stated that lifting activates Mtor and that is the signal to grow. Cardio activates AMPK which is a polar opposite of Mtor and growth. So doing hard cardio after weight training is sending mixed signals to the body and you dont get the best of either.
This does become a chore to try and seperate cardio and workouts though at least for me. I live 30min one way from a gym[/quote]
Haha ya, it’s rough.
Thanks for posting! I figured it had something to do with that. Makes sense. I usually try to get my cardio done in the morning though, FMC + humapro style.[/quote]
That is how i like to do my cardio as well sans the humapro. But i do enjoy sprint intervals but dont really want to do those fasted in the mornings. Only time to really do them is post training
[quote]ryanbCXG wrote:
[quote]ebomb5522 wrote:
[quote]ryanbCXG wrote:
Lolz occluded any kind of training is brutal to the point its not even cool
JM’s post on cardio was short but he stated that lifting activates Mtor and that is the signal to grow. Cardio activates AMPK which is a polar opposite of Mtor and growth. So doing hard cardio after weight training is sending mixed signals to the body and you dont get the best of either.
This does become a chore to try and seperate cardio and workouts though at least for me. I live 30min one way from a gym[/quote]
Haha ya, it’s rough.
Thanks for posting! I figured it had something to do with that. Makes sense. I usually try to get my cardio done in the morning though, FMC + humapro style.[/quote]
That is how i like to do my cardio as well sans the humapro. But i do enjoy sprint intervals but dont really want to do those fasted in the mornings. Only time to really do them is post training [/quote]
I actually don’t mind doing sprints in a ‘fasted’ state (with BCAA or EAAs) in my system. If I’m planning on doing them, I try and schedule them on an off day that’s not right before leg day, but if I have to do them on a training day, I might just do them in the morning just as I’d do FMC.
I’ve also been experimenting with sled pulls and relatively light farmers walks for 15-30 minutes instead of sprints. They have a similar metabolic effect to HIIT, but tax the system in a slightly different way…cool stuff.
6.16.12
Arms/Cardio
‘Warmup’
Fat Gripz Rope Pushdown/Standing Dumbbell Curls
3 x 12/15
Superset 1:
Cable Bar Pushdown/Pronated Meadows Kickbacks
70 x 12/20 x 8
70 x 4x12/25 x 4x8
(30-45 seconds rest between sets)
Superset 2:
Straight Bar Curls/Seated Dumbbell Curls (palms forward, 2 at a time)
Each done with flex + 3 second negative
60 x 8/20 x 8
70 x 8/20 x 8
60 x 8/20 x 8
Add fat gripz
50 x 8/15 x 8
50 x 8/15 x 8
45 seconds rest
20 minutes stairmaster
Awesome overall arm session. Was very short, but intense. I didn’t rest more than 60 seconds on anything and finished in a little over 30 minutes. Pump was ridiculous. Arms are improving.
6.17.12
Cardio/Abs
Ab Circuit: 10 minutes
Hanging leg raises w/2 second squeeze at top x 8
Accentuated Swiss Ball Crunch x 8
25 lb medicine ball hands to legs x 8
4 rounds
30 minutes stairmaster
The usual off day stuff. Weighed just under 217 first thing this morning despite having nearly 500 grams pf carbs yesterdat. I’m feeling very good at this point in the diet.
6.18.12
Legs
Seated Leg Curls
2 warmups
110 x 3x20 (continuous tension)
Back Squats (3 second negative, continuous)
2 warmup sets
225 x 8
315 x 8
365 x 8
405 x 7 PR
Smith ‘Hack Squat’ (feet out in front, super close, toes out)
2 warmups
Continuous, Dropset
365 x 10 to 275 x 8 to 185 x failure
Leg Press (super close stance, feet low)
10 pps x 10 to 7 pps x 10 to 5 pps x ‘failure’
DB RDL (3/4 lockout)
70 x 8
90 x 8, 8, 8
‘Good Girl’ Machine (thanks for that name Bug lol)
3x15
Leg session was rough. Had to do it in about an hour, so rest was almost nonexistent lol. This woman was using the squat rack and took a ridiculously long time…365 felt so smooth on squats, I decided to go for 405 instead of the planned 385 and I definitely made a good decision. 405 was smooth, and my quads were on fire. Didn’t have access to a hack squat today, so I improvised with feet in front/close stance smith squats. These are brutal when done with continuous tension and rock bottom…Dropset left me nearly on the floor.
Tear drop was fried by the leg press Dropset also and RDLs were a nice finisher. Chest/Shoulders/Arms tomorrow and I have a few update pics I’ll throw up later.
Brutal session, the smith hack squat sounds absolutely great, I can definitely imagine how it would feel like hack squat despite not yet trying it. Look forward to update pics.
[quote]jake_j_m wrote:
Brutal session, the smith hack squat sounds absolutely great, I can definitely imagine how it would feel like hack squat despite not yet trying it. Look forward to update pics. [/quote]
Ya, they’re a great alternative to the machine hack squat if you don’t have access to one, and are even a good change of pace exercise if you do!
Quads are looking pretty small dude, get on that
lol
[quote]bigmac73nh wrote:
Quads are looking pretty small dude, get on that
lol[/quote]
Lol, ya baby quads.
Fucking-A i lose lolz. Looking great man. Strong as an ox too.
Reason for above comment. I come on post pic. Watch some TV. Come back check bugs log at the top. Find out he posted pic. So obviously i see huge leaness there and think damn my pic now sucks. So next log i open is dis one. And you have posted pic. Double lose for me. Lean and thick. I hate you lolz
For an idea of how/what I’m eating, here’s what I had today:
Meal 1) Pre-Workout: 50 grams quick oats, 1 medium banana, 1.5 scoops whey/casein blend, 1 scoop greens powder, 5 grams honey
Peri-Workout: 3 scoops humapro, 4 scoops protocol, 5 grams creatine
Meal 2) 275 grams yams, 6.5 ounces chicken breast, broccolini, 5 grams olive oil
Meal 3) 50 grams quick oats, 1 medium banana, 5 grams nordic naturals fish oil, 7 ounces chicken breast, broccolini
Meal 4) 45 grams whey/casein blend + 5 grams fish oil
Meal 5) 6 egg whites, 2 whole eggs, 3 slices lean turkey bacon
Meal 6) 250 grams low-fat cottage cheese, 2 tbsp peanut butter
Here were today’s macros:
67.2 grams of fat, 218.3 grams carbs, 295 grams protein.
This is around where I want to be on a normal training day. Off-days, or days where I do HIIT, cals are slightly lower and I have a high carb day on arm day.
[quote]ebomb5522 wrote:
For an idea of how/what I’m eating, here’s what I had today:
Meal 1) Pre-Workout: 50 grams quick oats, 1 medium banana, 1.5 scoops whey/casein blend, 1 scoop greens powder, 5 grams honey
Peri-Workout: 3 scoops humapro, 4 scoops protocol, 5 grams creatine
Meal 2) 275 grams yams, 6.5 ounces chicken breast, broccolini, 5 grams olive oil
Meal 3) 50 grams quick oats, 1 medium banana, 5 grams nordic naturals fish oil, 7 ounces chicken breast, broccolini
Meal 4) 45 grams whey/casein blend + 5 grams fish oil
Meal 5) 6 egg whites, 2 whole eggs, 3 slices lean turkey bacon
Meal 6) 250 grams low-fat cottage cheese, 2 tbsp peanut butter
Here were today’s macros:
67.2 grams of fat, 218.3 grams carbs, 295 grams protein.
This is around where I want to be on a normal training day. Off-days, or days where I do HIIT, cals are slightly lower and I have a high carb day on arm day. [/quote]
Why do you keep fat and carbs relatively low? That’s what you’ve found works best for gaining while staying lean?
[quote]Spidey22 wrote:
[quote]ebomb5522 wrote:
For an idea of how/what I’m eating, here’s what I had today:
Meal 1) Pre-Workout: 50 grams quick oats, 1 medium banana, 1.5 scoops whey/casein blend, 1 scoop greens powder, 5 grams honey
Peri-Workout: 3 scoops humapro, 4 scoops protocol, 5 grams creatine
Meal 2) 275 grams yams, 6.5 ounces chicken breast, broccolini, 5 grams olive oil
Meal 3) 50 grams quick oats, 1 medium banana, 5 grams nordic naturals fish oil, 7 ounces chicken breast, broccolini
Meal 4) 45 grams whey/casein blend + 5 grams fish oil
Meal 5) 6 egg whites, 2 whole eggs, 3 slices lean turkey bacon
Meal 6) 250 grams low-fat cottage cheese, 2 tbsp peanut butter
Here were today’s macros:
67.2 grams of fat, 218.3 grams carbs, 295 grams protein.
This is around where I want to be on a normal training day. Off-days, or days where I do HIIT, cals are slightly lower and I have a high carb day on arm day. [/quote]
Why do you keep fat and carbs relatively low? That’s what you’ve found works best for gaining while staying lean?
[/quote]
Well, right now I’m actually on a mini-diet, so these macros are primarily intended to cause fat loss at a slow rate.
