Hey Greg, in the peri workout thread you posted you generally train fasted now. Is that because you lift first thing in the morning? How did you decide to do it that way? Did you try peri workout nutrition and decide it didn’t make a difference? With all the buzz about peri workout nutrition, it seems like almost everyone demands that people get carbs and protein around their workout for “optimal performance”. Just curious about your thoughts on the subject
[quote]fisch wrote:
Hey Greg, in the peri workout thread you posted you generally train fasted now. Is that because you lift first thing in the morning? How did you decide to do it that way? Did you try peri workout nutrition and decide it didn’t make a difference? With all the buzz about peri workout nutrition, it seems like almost everyone demands that people get carbs and protein around their workout for “optimal performance”. Just curious about your thoughts on the subject[/quote]
I hit the gym early in the AM. I work nights so I come off my 12-13 hour shift and head straight to the gym. I eat my normal amount of food during the day so I don’t really eat at night just because I’m up.
So that’s my usual move. I will go back and forth between using a BCAA supp pre/during and using nothing. It is all cost dependent for me.
After lifting I come home and pound down my shake and breakfast. Getting your nutrition in during the elusive “workout window” has become a pretty wife spread fitness truth, but like Ryan was saying in the Peri Workout thread, I just don’t think the research is there. I have seen things saying that the workout window is actually several hours.
Does your body really stop making muscle/losing fat because you at a meal of rice, chicken and broccoli an hour and a half after you go home instead of chugging half a gallon of supplements during our workout? Maybe… But I don’t think so.
Don’t get me wrong, peri workout supplements are a great tool. They can help you get a certain amount of whatever macros you’re after quickly and easily. That’s pretty awesome and definitely convenient. I just don’t feel that it’s necessary. If I had tons of extra disposable income that was burning a hole in my pocket I would be trying out all that stuff but I just don’t at the moment.
[quote]gregron wrote:
If I had tons of extra disposable income that was burning a hole in my pocket I would be trying out all that stuff but I just don’t at the moment.
[/quote]
Honestly, that’s the real reason I tried some things out. Girlfriend moved out (I was no longer buying dinners out) and that freed up a fair amount of disposable income.
I did my research on it, trying to understand the what and why of Plazma, specifically. I learned quite a bit from some other sites. A number of people on some of the more serious BB-focused sites had a lot of success with a mix of Peptopro (predigested/hydrolized casein) and a fast-digesting carb (the “highly branched cyclic dextrins”), along with citrulline malate, betaine, and electrolytes. A lot of these posts and discussions went back a good 5 years before Plazma was on the market.
So I bought stuff elsewhere, mixed my own, playing with a few of the various formulas, and was pleasantly surprised.
On the other hand, while it’s worked very well for me, it’s pretty expensive even when mixing yourself. I just happened to have some free cash to play with it.
[quote]gregron wrote:
[quote]fisch wrote:
Hey Greg, in the peri workout thread you posted you generally train fasted now. Is that because you lift first thing in the morning? How did you decide to do it that way? Did you try peri workout nutrition and decide it didn’t make a difference? With all the buzz about peri workout nutrition, it seems like almost everyone demands that people get carbs and protein around their workout for “optimal performance”. Just curious about your thoughts on the subject[/quote]
I hit the gym early in the AM. I work nights so I come off my 12-13 hour shift and head straight to the gym. I eat my normal amount of food during the day so I don’t really eat at night just because I’m up.
So that’s my usual move. I will go back and forth between using a BCAA supp pre/during and using nothing. It is all cost dependent for me.
After lifting I come home and pound down my shake and breakfast. Getting your nutrition in during the elusive “workout window” has become a pretty wife spread fitness truth, but like Ryan was saying in the Peri Workout thread, I just don’t think the research is there. I have seen things saying that the workout window is actually several hours.
Does your body really stop making muscle/losing fat because you at a meal of rice, chicken and broccoli an hour and a half after you go home instead of chugging half a gallon of supplements during our workout? Maybe… But I don’t think so.
Don’t get me wrong, peri workout supplements are a great tool. They can help you get a certain amount of whatever macros you’re after quickly and easily. That’s pretty awesome and definitely convenient. I just don’t feel that it’s necessary. If I had tons of extra disposable income that was burning a hole in my pocket I would be trying out all that stuff but I just don’t at the moment.
[/quote]
I remember Dave Barr saying that the PWO window is more like 24 hours.
[quote]super saiyan wrote:
I remember Dave Barr saying that the PWO window is more like 24 hours.
Good point SS.
I believe a simpler approach can and does work.
Still sitting at 210-212. Workouts have been ok, cardio has been non existent for 2+ weeks now and my shoulder is bothering me more now 
[quote]gregron wrote:
[quote]SavagedNatiion wrote:
Glad to see you’re still around.[/quote]
Where’s your prep thread bro!?!?!? :)[/quote]
Lol. its coming with pics and videos.
I’m currently 6’4 @ 278 this morning. I might be 10 lbs lighter when I shave 
Changing things up. Little detour in life plans so my time of full body routine with an emphasis on conditioning is over.
The new plan is 5 days a week, hitting upper body twice a week, legs once and still keeping my conditioning steady.
Chest/Back
Shoulders/Arms
Legs
Chest/Back
Shoulders/Arms
Looking swole brosef
Lookin’ deezed up, mangs.
[[quote]ryanbCXG wrote:
Looking swole brosef [/quote]
quote]WhiteFlash wrote:
Lookin’ deezed up, mangs.[/quote]
Thanks guys. Doin what I can.
I was inspired by white flashes write up from his thread and figured I would post up my sample workout from today.
SHOULDERS/ARMS
warm up
20 minute incline walking
2 sets 15 wide grip slow pull ups
Rotator cuff work
Arnold Press superset with cable upright row
30x12/70x12
40x12/80x12
WORK SETS
50x10/100x12
55x10/100x12
60x8/120x10
65x6/120x10
I do Arnold press because the twist and press from the front movement doesn’t bother my torn labrum. Upright rows were done straddling the cable with my back to the rack like a pull through. Both exercises were constant tension w/ no lockouts. 60 seconds rest between sets.
Lean away 1 arm DB laterals super set with DB shrugs
20x10/100x12
20x10/100x12
25x10/100x10
25x10/100x8
Same deal as above. Constant tension, hard flex/squeeze throughout. 60 seconds rest between sets.
Single arm cable rear delt fly
20x10 for 5 sets
You guessed it, constant tension making sure the rear delt is doing the work. Limited ROM to keep the rear delt engaged. These are all done back to back to back with no rest. The pump was unreal. Good stuff.
ARMS
Alternating DB curl superset with skull crusher/CG press
35’s x 10/ EZ bar with 45’s x10/10
40’s x 10/ EZ bar with 45’s x 10/10
45’s x 8/ EZ bar with 45’s x 8/10
Forearms were fried. All my biceps work is slow, controlled, no body English with a hard squeeze at the top. Gotta make sure the biceps are the muscle actually doing the work.
Cable curl/cable push down
70x10/120x10
80x10/130x10
80x8/130x10
Done and done. Really good workout. Serious arm pump. Shoulders were feeling great, arms were smoked, vascularity was off the charts lol
A good little day.
The upright rows don’t bug your shoulder? Just thinking anout 'em makes mine ache. Gonna give the Arnold press another go. The only overhead pressing I’ve been able to do pain free is 1-armed standing db (or kb, preferably) press with a neutral grip. Not sure why, but these don’t really bug at all. If I turn that hand out though, game over.
[quote]WhiteFlash wrote:
The upright rows don’t bug your shoulder? Just thinking anout 'em makes mine ache. Gonna give the Arnold press another go. The only overhead pressing I’ve been able to do pain free is 1-armed standing db (or kb, preferably) press with a neutral grip. Not sure why, but these don’t really bug at all. If I turn that hand out though, game over. [/quote]
Surprisingly it didn’t hurt AT ALL with the cable. I had never done them this way before. I cut out the bottom 1/4 of the ROM, kept my shoulders sort of roles forward and used the cable station with a reverse stance. Pain free. It was awesome.
The Arnold presses work well but I can’t really go heavy. If its methodical controlled reps I’m good as long as the pressing movement generates from the front/neutral grip.
Some shots from today. Low carb day but still felt good.
God am I loving being back in the gym 5-6 days a week lol
Feelsgoodman
Lame stretch. WTF
Well your HEAD looks a lot bigger than PX’s head in his trademark shot lol… just playing, good work, man.
You’re looking good my little White Wafflette
Thanks Paulie. You’re my natty inspiration. Im pushing for my natty 5 this year 