And a video of the partial pulldowns
Idk why these videos aren’t loading, oh well.
Here are my macro’s for the day:
Protein: 279.7 grams, Carbohydrates: 189.4 grams, Fat: 71.1 grams, Calories: 2,610
Today I consumed a slightly higher caloric amount because it was back day. More volume = more food. Tomorrow will be a low carb (under 100 grams), slightly higher fat, and normal protein day, and Sunday is my carb-up day.
2.26.11
Eliptical Cardio, Medium Intensity, 30 minutes
Bodyweight this morning was 213.4, the lowest it has been so far.
2.28.11
Cross Body Curls
40 x 10, 10, 10, 10
Rope Pushdown (1 second pause, nonstop)
6 x 15, 7 x 15, 15
EZ Preachers (3 seconds negative)
50 + bar x 8, 60 + bar x 8, 8 to 40 + bar x 8
Close Grip Bench Press
135 x 8, 185 x 8, 225 x 5, 275 x 8, 5, 5, 5 (none to failure!)
Seated Dumbbell Curls (hands facing forward entire time, 3 seconds negative)
20 x 10, 25 x 8, 8 to 15 x 8
Pronated Dumbbell Kickbacks (pause at flex)
7.5 x 8, 15 x 8, 20 x 8, 8, 8
Machine Single Arm Preachers
10 x 12 LR, 30 x 12 LR, 40 x 10 + 4 10 second negative reps, 10 + 4
Rope Extensions
4 x 15, 4 x 12 + 3 forced negatives, 10 + 5 forced negatives, 15 2-arms
Awesome overall arm day. Close grip bench is getting much stronger, 275 x 8 was cake and then the 3 subsequent sets of 5 were not taken to failure. Arms are getting better overall.
2.28.11
PM
30 minutes eliptical cardio, heart rate between 135-150.
Just a little cardio.
God I cant get over how sexy your avi is.
x2 ^^^
And sick CGBP Ev, I’ve said it a million times too, cross body hammers are my favorite now.
Thanks brotha’s <3
3.1.11
Standing Calf Raise
4 x 20 (10-15 second stretch on half)
Lying Hamstring Curls
100-62.5 x 15, 50 x 30 half reps
Back Squat
405 x 4, 425 x 4, 455 x 5 (had maybe 2 more in tank)
3 second negatives, no lockouts: 315 x 8, 8
Leg Press + Red Mini Bands (1 second pause at boron, 3 negative, no lookout, feet high/wide)
4 pps x 10, 5 pps x 10,10
Barbell RDL (using 25s, 1 second hard flex at top)
145 x 8, 195 x 8, 245 x 8, 8, 8 to 145 x 8
Leg Extension (toes pointed out, 3 second negative, hard flex, nonstop)
150 x 15, 12 RP 6, 100 x 15
So I wanted to back squat to see where I was at and was satisfied. I haven’t actually back squatted for weight in about 2 months, 455 felt heavy, but I also accounted for not being used to the movement, so in my mind, I haven’t lost much strength. I pushed it hard, and 5 was tough, but I had 7 in me, and my all time vest at 455 is 8-10, so not bad. Everything else felt solid. This is a big midterm week and I have a bit to do, but I’m still trying to push through it in the gym.
3.2.11
Cardio: 30 minutes elliptical, heart rate between 135-150
Cardio after leg day wasn’t too bad, feeling very good, just want this week to be over. Spring break next week.
I hate you.
There I feel better.
Just so you know, I think I about you right before I do my crazy heavy leg press dropset thingy.
no homo.
E - I bet your squat is much stronger. If oyu did them again in 1 to 2 weeks, I bet you anything it would go up another 30 lbs or so. It’s not that you get stronger over the next 2 weeks, you just get used to that movement pattern again, at least that is what I always find. Those banded leg presses are BRUTAL too. I do them for 6 week stretches, then have to back down. You are doing awesome.
JM
@ Bug: Lol, I’m glad I can help push you through those grueling sets.
@ JM: Thanks for the comments! I am pretty positive my squat is stronger, you’re totally right, I just need to get used to the movement pattern again. I have gotten stronger on nearly every other leg exercise, leg press and hack squats, so I feel that if I give it a few weeks, I could be hitting 475-500 x 5 again : ).
3.3.11
Incline Dumbbell Press (2 second pause at stretch, deep stretch at bottom, no lockout)
40 x 8, 55 x 8, 75 x 8, 85 x 8, 90 x 8, 8 + 55 x 6
Flat Bench Press
135 x 3, 185 x 3, 225 x 3
2 second pause, 4 second negative, no lockout
135 x 12, 12
Machine Chest Press (3 second negative, no lockout)
100 x 10 + 10 band stretches
125 x 10 + 10
150 x 10 + 10, 9 + 9 partials + 10
Feet Elevated Stretch Pushups
2 x failure
Standing Dumbbell Lateral Raises (2 second negative, nonstop)
20 x 8, 25 x 8, 20 x 8, 8, 8
Rope Cable Delt Row (squeeze + pause)
2 x 10, 3 x 10, 4 x 10
6 x 20 half reps to 4 x 20 half reps to 1 x 10 full reps
Solid chest/shoulder session. One more day of midterms.
I wanted to do a brief post regarding my current diet plans and supplementation.
Right now, I weigh around 212, which is the lowest I have been in a while. My waist measured last night at 32.75, which is very good for me, as I don’t have a naturally small waist. I am at the leanest I have ever been by far and am about 15 pounds heavier.
After this week, I plan on gradually adding more calories into my diet to hopefully push my weight back up a bit, hopefully to around 220-225, while maintaining as much leanness as I can. I will look to take in these macros initially and build off of them:
Protein: 250
Carbohydrates: 250
Fat: 85
This comes out initially to 2,765 calories, which is about 300 more than I am taking in currently on a daily basis. I want to increase them slowly, taking advantage of my ability to gain while eating as few calories over my baseline as possible. I will adjust macro intakes weekly or every other week.
My current supplements are the following:
Peri-Workout: EAAs, BCAAs, Waxy Maize (40 grams), Beta Alanine, Creatine Monohydrate, ALA, and NAC, Whey.
Other than this, I take Evening Primrose Oil, A Superfood product, and D-Aspartic Acid.
Just giving a little update as to where I am at and what my plans are.
3.4.11
Single Arm Barbell Rows (25s, 3 second negative, emphasize lat stretch at bottom)
1 plate x 8 LR
2 plates x 8 LR
3 plates x 8 LR
4 plates x 8 LR
4 plates + 10 x 8, 8, 8 LR
Hammer Strength Chest Supported Dead Stop Rows (intense stretch)
2 pps x 8 LR
3 pps x 8 LR
4 pps x 8 LR
5 pps x 8 LR to 4 pps x 7 LR to 2 pps x 20 partials
Partial Pulldowns
200 x 8, 8, 8
Dumbbell Meadows Pullovers
60 x 12, 12, 12
Life Fitness Chest Supported Row (elbows out, long stretch)
90 x 12
110 x 12
90 x 12
Reeves Deadlifts (25s)
50 + bar x 10
70 + bar x 10
120 + bar x 10
170 + bar x 8 to 120 + bar x 10 to 70 + bar x 20
Back Extensions
25 lb + bw x failure, failure
Bw to failure
Today was an amazing back day, especially since it was my first day on spring break : ).
I really like the single arm barbell rows with the 25s, I felt them a ton. They key to them I think is keeping the form very strict and getting a nice stretch at the bottom. I went a little nuts with the reeves Deads at the end, as I really enjoy that exercise. Today marks the end of my diet and I weigh 211 at a significantly lower bodyfat than ever before.
Gawd Evan, your training gets me all pumped up! Keep up the good work brotha
[quote]pbclax1 wrote:
Gawd Evan, your training gets me all pumped up! Keep up the good work brotha[/quote]
Thanks brotha, glad to hear it!
[quote]ebomb5522 wrote:
3.4.11
Single Arm Barbell Rows (25s, 3 second negative, emphasize lat stretch at bottom)
1 plate x 8 LR
2 plates x 8 LR
3 plates x 8 LR
4 plates x 8 LR
4 plates + 10 x 8, 8, 8 LR
Hammer Strength Chest Supported Dead Stop Rows (intense stretch)
2 pps x 8 LR
3 pps x 8 LR
4 pps x 8 LR
5 pps x 8 LR to 4 pps x 7 LR to 2 pps x 20 partials
Partial Pulldowns
200 x 8, 8, 8
Dumbbell Meadows Pullovers
60 x 12, 12, 12
Life Fitness Chest Supported Row (elbows out, long stretch)
90 x 12
110 x 12
90 x 12
Reeves Deadlifts (25s)
50 + bar x 10
70 + bar x 10
120 + bar x 10
170 + bar x 8 to 120 + bar x 10 to 70 + bar x 20
Back Extensions
25 lb + bw x failure, failure
Bw to failure
Today was an amazing back day, especially since it was my first day on spring break : ).
I really like the single arm barbell rows with the 25s, I felt them a ton. They key to them I think is keeping the form very strict and getting a nice stretch at the bottom. I went a little nuts with the reeves Deads at the end, as I really enjoy that exercise. Today marks the end of my diet and I weigh 211 at a significantly lower bodyfat than ever before.
[/quote]
Yeah those one arm barbell rows are pretty brutal, thought I find that I stimulate my back more by placing my elbow on my knee like John shows in his demonstration rather than having my hand on it and handling heavier weights.
EBOMB - email me
JM