Open Prejudging - Calves
Open Prejudging - Serratus
Much thanks to LowFatMatt who helped iron out some of the technical difficulties I was having with my photos.
Great posing man. ab/thigh shot is really cool.
Very impressive, cant wait to see what you bring next time you compete.
I dont know about you, but that show feels like a million years ago already. Honestly I would have NO problems starting to diet again for another show right now. Obviously I’m not going to do that, but its odd how long ago it feels like, I easily see what people can do it every year now.
[quote]Lonnie123 wrote:
Obviously I’m not going to do that, but its odd how long ago it feels like, I easily see what people can do it every year now.[/quote]
Lol, when I’m offseason, I miss cutting. When I’m cutting, I miss packing on size. Damn endless cycle of creating your artwork 
S
A med student could use you for muscle fibre identification!
Great photos, Tim.
Crap, I know I responded to this, not sure where my post went, lol.
Anyway, thanks for all the support guys!
UPDATE
Weight has been steady at around 178/179 for the past week or so. I can still objectively say I am shredded (and I should hope so since I am only 5 pounds over where I was at one week before the contest).
When I did my first “mock” contest prep, and long before HFS, I was doing a Push/Pull/Legs split. So after hearing CT write about his split, (and because I am a CT junky), I thought I would experiment with a Push/Pull/Legs split for the time being.
Let me just say, I love the HFS (High Frequency Strength) work that I have been doing. I sincerely believe that I have made excellent improvements in body comp with it.
And it will definitely be a routine that I come back to again. But I want to try to incorporate some more pure bodybuilding movements while still retaining a high frequency of the “big” lifts. So I will be tweaking CT’s Push/Pull/Legs concept by retaining some HFS lifts.
Here’s how it looked today:
Pull Day
Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds constant tension holds and reps
HFS Portion of the workout:
Deadlift
281, 306, 331, 306x5
281x5, 2 sets
superset with
OH Press
130x5, 5 sets
High Threshold Work:
Front Lever - AR: Tricep Rope Pushdown - 4 sets (one after every 2 levers)
8 sets of 1 lever
- Tricep Pushdown was performed as a mechanical drop set as CT described in the live spill
Chinups - AR: Tricep Band Pushdown - 20 to 30 seconds of reps - constant tension
BW+25 x 6, 4 sets
Pump Work combined with the Stretch Work to save time:
T-Bar Row
100x10 midrange partials, x5 top half partials, x5 full reps - 3 sets
superset with
Pullover - paused in stretch position
44x8, 3 sets
I really enjoyed this workout and my lats and triceps were blown up after this. I hope my Leg and Push days go as well as today did.
Lower back was a bit tweaked, so I did Push day instead of Legs. I actually like organizing the split better this way so I am going to stick with:
Pull, Push, Legs
Push Day
Pre Pump
Band Lateral Raise
2 sets of 20 constant tension reps
HFS - OH Press served as HFS and High Threshold
Snatch Grip Deadlift
261, 271, 281, 291, 301, 261x5
superset with
OH Press
135x6, 4 sets
Delt Pump
OH Press Partials - AR: DB Curl 22 (top, mid, bottom reps x 5 each)
110x10 midrange x5 top half x5 full reps, 2 sets
- Didn’t really like doing OH Partials, will likely add one more set to the high threshold work and then just do one all out set of partials and get it done and over quickly
High Threshold Chest
Bench Press (Chains) - AR: DB Curl as above, then as I fatigued, I went to Band Curls same method
130 (+50) x6, 5 sets
Chest Pump
3 Board Bench Press Partials - AR: Band Curls with Chinup Partials
130x10 bottom half x5 top half x5 full reps, 3 sets
Stretch
Ring Pushups - 2 second pause in the stretch position
BWx6, 3 sets
Much like yesterday, this worked just as intended, pushing muscles and biceps were blown up.
Interesting layout, look forward to hearing how this works in the coming months
[quote]Lonnie123 wrote:
Interesting layout, look forward to hearing how this works in the coming months[/quote]
Thanks, I thought it would be fun to do more bodybuilding type work…but I am not so sure now, lol.
My body is so used to low reps and explosive lifting, that trying to do tons of partials under control is almost torture.
Leg Day
Pre-Pump
Glute Ham
2 sets of partials to pump up hamstrings
HFS with OH Press, HFS - High Threshold hybrid with Squats
Squat (Chains)
225 (+50) x 3, 4 sets
235 x 3
245 x 3, 3 sets
superset with
OH Press
150x3, 8 sets
Leg Pump
Squat Partials
120, 140, 150, 160 x 10 bottom half, x 5 top half, x 5 full reps
superset with
OH Press
125x6, 4 sets
Leg Stretch and Pump
RDL - lower back way too pumped/burning from the squat partial to do much on these
170x5, 2 sets
superset with
Glute Ham
3 sets of 5
My lower back was lit up from the partials. I am not sure if it will be sore or not because I maintained my arch, but the pump was just crazy which made the RDL’s sucky.
Not sure how I feel about the Leg, Pull, Push split.
Doing all these partials and stretch exercises has left me sore. I haven’t had significant DOMS in a long time. Not to mention feeling more drained from these workouts where I am used to feeling more activated from the typical explosive work that I was doing.
Appetite has been lower the last 3 days, not sure if it is related to the different workouts, plus that may be exacerbating the drained feeling since I have less food in my body to promote recovery.
I will finish out the week with Pull and Push workouts and then decide if I will run it another week or return to more HFS style work.
not that im nearly as advanced as you but if i may offer some words:
if you have access to a reverse hyper, you might like these on days when you get back pumps to bad to do loaded hamstring stuff, something i really like is GHR full range super setted with reverse hypers, nice and slow stretching the shit outta the back and hams. leaves me crippled.
Second, i believe your body will adapt pretty quickly to the amount of ‘stretch’ and other taxing movements that are giving you DOMS. Looks like a really good setup to me, and if you have solely been doing explosive lifting you can definitely expect a couple weeks of soreness but i think youll find you fall in love with excruciating pump sets and partials and long TUT shit, either way, good luck with the new training and hope i dont come off as sounding better, there just some things ive noticed.
Agreed with the adapting. body just isnt used to it. When i went from CTs programs to my own i added a ton of volume and way heavier. THe first week was hell But now i have no problem. ALso the new stimulus might lead to lots of new growth but if you stop to soon you wont know
Tim,
I tried to find it in the thread but I couldn’t. I remember saying you added a supplement for your contest prep. Maybe Rez-V? What was it and for what reason? I’m looking to add something to help with the prep.
So my lower back was fine today, which tells me that I maintained a proper arch and it was just pumped up and not injured in any fashion. Sometimes the pain from a good pump is so intense it is hard to tell the difference, lol.
I am such a CT nerd.
Corstijeir asked CT a question about HFS, and CT mentioned in reply:
Good to know I am not completely out of line by trying to incorporate HFS into the CT’s recent training paradigm.
@ Big Nate
No access to an “official” reverse hyper, but I have done it ghetto style before in my garage gym. Takes a bit of time for me to set it up so I probably won’t do it because my workouts are pretty fast paced. But a good tip regardless.
Thanks for the compliment on the setup, and you are right, my body will adapt. In fact CT was just talking about that in the spill today. Someone asked about performance diminishing with all of the pump work, and he replied that naturally it would for a few weeks, but then the body would become accustomed to working in a more fatigued state.
You come off just fine, you can say anything you want in this thread.
@ Ryan
Heavier AND more volume…you are a beast and you eat like one too. : )
You are right about sticking with it longer to probably make an assessment. I should be careful not to “program hop.” I think I can stick with it.
@ Thoughts
From page 8, February 21:
[quote]Tomorrow, I start resveratrol and will be using it through April 21, 2012, my show date.
Dosage Used: 2 capsules daily in the morning
Benefits: 1) Estrogen-lowering (via being an estrogen antagonist and an aromatase inhibitor) 2) age-diminishing 3) healthy circulation 4) promotes fat loss 5) has anti-inflammatory properties (and more)
According to Charles Poliquin, the quads/hams are estrogen sites in terms of fat.
“Estrogens, produced from androgens through enzymatic actions, are the primary female sex hormones. The three major naturally occurring estrogens in women are estradiol, estriol, and estrone. The values for the quadriceps and hamstrings sites are indicative of your ability to manage estrogen levels. As they are related to overall estrogen level, as well as ratio, females get more latitude in this area then males. For men, the quadriceps and hamstrings should approach the same value as the triceps, which indicates lower estrogen values.”
My legs are the toughest area for me to get lean, I am hoping to get some assistance in this area from the resveratrol.
I took it during my 2010 cut and I felt it was beneficial. I hope it helps me again[/quote]
I felt it was beneficial again this time.
[quote]timmcbride00 wrote:
@ Thoughts
From page 8, February 21:
[quote]Tomorrow, I start resveratrol and will be using it through April 21, 2012, my show date.
Dosage Used: 2 capsules daily in the morning
Benefits: 1) Estrogen-lowering (via being an estrogen antagonist and an aromatase inhibitor) 2) age-diminishing 3) healthy circulation 4) promotes fat loss 5) has anti-inflammatory properties (and more)
According to Charles Poliquin, the quads/hams are estrogen sites in terms of fat.
“Estrogens, produced from androgens through enzymatic actions, are the primary female sex hormones. The three major naturally occurring estrogens in women are estradiol, estriol, and estrone. The values for the quadriceps and hamstrings sites are indicative of your ability to manage estrogen levels. As they are related to overall estrogen level, as well as ratio, females get more latitude in this area then males. For men, the quadriceps and hamstrings should approach the same value as the triceps, which indicates lower estrogen values.”
My legs are the toughest area for me to get lean, I am hoping to get some assistance in this area from the resveratrol.
I took it during my 2010 cut and I felt it was beneficial. I hope it helps me again[/quote]
I felt it was beneficial again this time.
[/quote]
Tim, thanks for the info. My legs are my toughest area to get lean too. I plan on adding that and possibly DAA this week. Hopefully, it’ll help. Any opinion on my plan?
^Damn, wish I’d thought to throw it in a few weeks back, I’d love my hams to be a bit tighter! Live and learn
S
[quote]thoughts1053 wrote:
Tim, thanks for the info. My legs are my toughest area to get lean too. I plan on adding that and possibly DAA this week. Hopefully, it’ll help. Any opinion on my plan?[/quote]
Better run it by your coach. ; )
Looks good to me.
And as I mentioned in my thread, the final puzzle piece for me in terms of getting my legs lean was fasted morning walks going up every hill I could find. I took a caffeine pill and BCAA before my walk.
[quote]The Mighty Stu wrote:
^Damn, wish I’d thought to throw it in a few weeks back, I’d love my hams to be a bit tighter! Live and learn
S[/quote]
You’re gonna be fine.
Resveratrol is one of those great supplements that, even if it doesn’t specifically get your legs lean, at least you know it is darn good for your overall health.
Now, it’s time for both of you guys to BRING IT!