^HA! Um no, actually when I posted their was nothing in your post box.
^ I see you’re as funny as you are handsome clever furry. Good one Print! LOL!
[quote]print wrote:
^HA! Um no, actually when I posted their was nothing in your post box. [/quote]
too funny… 
sluggish today but that’s to be expected after eating junk crap all weekend. Made it to the gym non the less and that’s a plus for me.
giant sets: 5x5
1A. Romanian Deadlift 100lbs - added 10lbs from last week’s set
1B Dips
1C Calf Raises 70lbs - added 25lbs from last week set
Giamt sets: 7x3
2A dumbell front raise 15lbs
2B dumbell curls 30lbs - added 5lbs to my set
2C dumbell kroc rows 50lbs
superset: 3x8
wide grip cable pull down 75lbs
cable crunches 105lbs
was planning on pullups but my right tricep feels funky achy. not good. I’ll have to lay off the shoulder/arm for a few days until the tightness blows off.
Supper: Home-made cottage pie - makes 2 portions
-boil 4 yellow potatoes
-fry up 2 garlic cloves and an onion in a little oil
-brown 1 lbs of extra lean beef together with onions and garlic. add salt and pepper to taste
-add a pinch of chili powder
-throw in some vegetables - we chose swiss chard this week. add 1/2 cup of beef broth and simmer until veg is wilted.
-spray lasagna dish with on-stick spray and transfer meat mixture into dish.
-mash potatoes with a dab of butter and milk
-spread potatoes over meat mixture
-bake in the oven for 30 minutes.
super easy weekday meal.
cheers
N
[quote]Mascherano wrote:
^ I see you’re as funny as you are handsome clever furry. Good one Print! LOL![/quote]
Hm. I was testing how to strikethrough. sorry bout that.
Mainy, you made it to the gym even when you felt sluggish and you ended it up with some nice PRs - double win!
Cottage pie sounds delicious!
7 sets of 3 for front raise, curls and krocs?
The cottage pie sounds great! Hmm, I think I need to eat something.
Okay so clue me in, whats the idea behind your giant sets and rep/loading? It looks really interesting and as I am the guy who steals ideas I thought I’d ask.
no PR’s Maschy - I just mentionned where I was able to add weight from last week when I started the program. don’t worry I will be screaming PR’s next time I get one although this is more about hitting near max consistantly rather than shotting for 1 rep maxes which I’ve been doing for a while.
Bobbie: yes as a giant set done pretty quickly without rest.
Cal: Thanks. It takes me 20 minutes to make and the husband loves coming home to something meaty. 
Joe: I’ll be honest and say I stole this from Alpha:
- go through the sets as quickly as possible,
- do a full body everytime and keep the weights heavy using mostly 7x3 and some 5x5
- program for strength gaines
- others on this program pyramidizes (is that a word?) the weights more often than I do
- Every week you try to add a little weight to as many lifts as possible.
- try to built a set around the same body area mostly (upper/lower).
- 4 day of strength, 2 days of sprints or conditioning
- workout days are 2 giants sets and 1-3 lifts of accessory work if I have the time.
- good point is that it takes me an hour tops. I hit many body parts hard but combined with good nutrition and sleep I’m okay to come back for more punishment the next day cause I’m not aiming for 1 rep maxes.
I believe I’ve covered everything. If anyone knows more about this please pipe in (MIM I’m thinking about you)
personally I just like the fact that i’m not calculating percentages and such (call me lazy). I go in do my giant set and get as heavy as I can to a triple and try to beat it next week. The program is flexible enough that if some douche is in the squat rack for an hour I just choose a different exercise. I hope this makes sense.
I’ll like going home to your meat too… that probably sounded better in my head.
You get 2 plusses for making it to the gym when you’re not really feeling it.
Well look at you girlie. Nice front raises and curls.
Major progression going on.
I like the concept of your giant/super sets. Are you timing these? Or just completing them.
generally for the smaller muskles I go higher in reps(curls, tris, 1 arm rows, etc)
3/4 setsx6-10reps is good…still go heavy. When I can get all those sets/reps I move up in weight next time. Still allows for strength gain+ definition(or whatever you wanna call it)
I’ve trained this way in one way or another for quite some time. I’m anxious to be done dieting to actually GAIN some strength with this.
Thanks Nikki - please note that I’ve gained weight since May. A solid 12 lbs - some muscle, some fat. I’m no super human. Just eating and sleeping as well as I can and switching things up every couple of months. Plus turning a blind eye to the wide hips. I want to have a solid muscle base so that next time I diet down there will be muscles to look at.
print: not timing put def trying to get the sets done within an hour. This is harder if I have heavy squats or deads in my program and easier with smaller lifts.
MIM: thanks for the input girly. and don’t forget that you are strong compared to the mass of sheep out there.
pic of when I last weighed 145 - looked skinny but not defined. I want those muscles to show for god’s sake! lol.
^Boom Shaka Laka… You can pour me a cup anytime you like.
I like Alpha’s training a lot. The bastard can crush most on this site.
I like the pic…“Brew gawddammit. BREW!”
I love that pic, its like you are forcing the machine to work with sheer will.
[quote]JoeGood wrote:
I love that pic, its like you are forcing the machine to work with sheer will.[/quote]
not will. force, as in “the force is strong in this one.”
I like it dark too.
Nice kitchen
Tonight:
giant set 7 sets of 3 reps:
1A Squats
95lbs - started at a higher weight than last week.
105lbs
115lbs
125lbs
135lbs
155lbs
145lbs - was planning to get 165 but 155 was too ugly.
1B Goodmornings
95lbs - started at a higher weight than last week
105lbs
115lbs
125lbs
2 x 135lbs
145lbs
1C Jacknifes for 12 reps
2A dumbell Bench press
3 x 50lbs - PR! had a bitch of a time setting up though and that last set was freaking ugly.
4 x 45lbs - dropped the weight.
2B lying Leg Raise
weight between the feet 15lbs
2C dumbell skullcrusher 50lbs
yeah… I let one rip while benching my 50’s. the guy beside me was shoulder pressing the kiddie dumbells looked at me as if saying “you dare!” I gave him a look thinking “If you’d be swinging 50’s around you’d be shitting your pants too.” I’m sure I bursted a few fantasies right there. lol.
Supper: Porc Roast with a dry rub of thyme, garlic and mustard powder with roast fennel bulb and potatoes… smells heavenly. Anyone care to join us?
Bonne Appetit
N