[quote]trav123456 wrote:
Still working with Layne?[/quote]
Not anymore. I haven’t for a while now. But when I do my contest next fall, I’m pretty positive that he will do my prep. [/quote]
Excellent, I’m sure he’ll get you diced.
I notice he put you through a some of his periodization that worked pretty successfully. Very similar some training that he logged himself in 2003 on another forum. I’m tempted to try something similar myself one of these days since it seems to work so well.
Anyways keep up the good work big dog.[/quote]
He did. It was a modified form of his Power Hypertrophy template, and it worked great. I will probably run another like that in a month or so. [/quote]
Anything you’ll do different this time? Focusing on different lifts? [/quote]
Hmm, probably not. The way I did it before was great for both strength and size. [/quote]
I’ve tried my own template of Power Hypertrophy training, I got really great results doing this. I more or less took the general guideline he layed out in ‘Unleashed’ – although I got burned out after a couple months because I didn’t deload. Did you keep a training log here on TN when you did it? [/quote]
I did. The PHAT training is in this log somewhere lol. It’s a great program, but it is very taxing, making deloads necessary.
Incline Bench Press
315 x 3 (2 with spot), 6 (with spot), 6
Low Incline Dumbbell Bench
120 x 6, 130 x 6, 6 (with spot)
Flat Dumbbell Flies
80 x 6, 6
Barbell Curls (strict form)
135 x 6, 6
Dumbbell Hammer Preacher
40 x 6, 6 LR
Cable Curl
Stack x 6
Stack + 20 x 6
Pinwheel Curls
85 6 LR, 100 x 6 LR
Awesome overall chest/biceps day. Triceps and shoulders were still very sore from Tuesdays destruction, so I took that into account when lifting. I had to lift chest Today instead of Friday giving me only 1 day of rest as opposed to 2. Still, good day. Here’s a video of the Incline.
I am ramping up the amount of Cardio. I will be doing three sessions/week, 2 will be 60 minutes steady-state and 1 will be HIIT. Currently my diet looks like this:
Monday (back): 175 total carbs
Tuesday (shoulders/triceps): 175 total carbs
Wednesday (Cardio HIIT): 100 total carbs
Thursday (Steady-State): carbs as low as possible
Friday (Chest/Biceps): 150 total carbs
Saturday (Legs): 200 total carbs
Sunday (Steady-State): carbs as low as possible
All of the days are low carbs, and I’m not really carb cycling, rather just keeping carbs lower than normal. On all training days, my pre-workout meal will account for 75 grams of carbs and my peri-workout nutrition will account for 70-80 grams, so those two will ads up to 140-160 grams usually, leaving around 15-40 to be split evenly or taken post workout. Protein is still high, between 300-325/day and fat is around 70 grams, much of it coming from fish oil or natural peanut butter.
Bw this morning was 227. I am not really looking to lose weight, rather just fat, so I don’t have a weight goal. I will most likely end up around 218-220 by the end of this, hopefully around 10-12 percent bodyfat.
I bumped the number of intervals up from 12-20, pretty damn tough. Hopefully this along with two 60 minute steady-state step-mill sessions each week will be enough for steady fat loss.
[quote]Chi-Towns-Finest wrote:
Cool video, you should post one of DB RDLs sometime. Dang, that’s some serious low carb business Evan–no carb up day for legs? Madness![/quote]
Thanks bro!
I’ll throw up a vid of the dumbbell RDLs when I get home.
The low carb on leg days felt good the first time, I’ll assess next week and maybe add 50 grams there and take way from another day.
[quote]Chi-Towns-Finest wrote:
Cool video, you should post one of DB RDLs sometime. Dang, that’s some serious low carb business Evan–no carb up day for legs? Madness![/quote]
Thanks bro!
I’ll throw up a vid of the dumbbell RDLs when I get home.
The low carb on leg days felt good the first time, I’ll assess next week and maybe add 50 grams there and take way from another day.[/quote]
Did you personally design the diet? I’d link you one of layne’s articles if I could, instead I’ll suggest to google ‘Layne Norton A Unique Combination’ and check out the first article–he goes into depth about how important a “refeed” day is when you’re dieting. If your bodyfat is still high you might only need one every couple weeks, but it’s still worth checking out!
I haven’t read that man, if u wanna post the link, I’d appreciate that!
I actually have scheduled a refeed day/meal, which is today. Nothing crazy, just some movie popcorn, pizza and stuff later. I have visible abs currently, so once a week during this low carb diet should do the trick, but I’d love to read what Layne thinks!
Those DB RDL’s look like a great exercise. Was going to incorporate DB SLDL’s on my squat day (saw them in shelby starnes log). These look the same pretty much lol. Going to be doing these for sure!
[quote]pbclax1 wrote:
Those DB RDL’s look like a great exercise. Was going to incorporate DB SLDL’s on my squat day (saw them in shelby starnes log). These look the same pretty much lol. Going to be doing these for sure!
Good stuff in here man! Keep killing it![/quote]
Thanks brotha!
These and glute ham raises absolutely destroyed my hammies. They are a keeper for sure.
[quote]pbclax1 wrote:
Those DB RDL’s look like a great exercise. Was going to incorporate DB SLDL’s on my squat day (saw them in shelby starnes log). These look the same pretty much lol. Going to be doing these for sure!
Good stuff in here man! Keep killing it![/quote]
Thanks brotha!
These and glute ham raises absolutely destroyed my hammies. They are a keeper for sure. [/quote]
GREAT to hear. Incorporating these on squat day and glute ham raises on deadlift day. Friggin sweet, I need to strengthen my hammies ALOT so hopefully these will do the trick!
