training day diets look like this so far:
0500 4 caps indigo
0540 get out of bed
0730ish finish eating 5 pop tarts, 10 egg whites
0930-1100 AM sesh, 2 scoops HP and ~60g carbs from Gatorade
1200-1300 1 lb meat
1500ish 4 caps indigo
1540 5 pop tarts, 50g pro from meat or pro powder depending on how much time I have
1630 PM sesh, 2 scoops HP and ~60g carbs from Gatorade
1800ish 1 lb meat
comes out to 3000 kcal give or take. the next ~250 kcal will come from dry roasted almonds at night.
pre meal: 5 pop tarts, 50g Carnivor
PM SESH
SEATED CG ROW/20 REP BAND PULL APARTS
165x13 +1 rep (15) x9 +1 rep (10) x8 +1 rep (8)
150x10 +1 rep (10)
135x10 +1 rep (10)
drop 90x10 wide grip stretch and squeeze drop 60x12 wider grip stretchhhh and squeeeze
150x10 x10 x10
140x10
130x10
INCLINE REAR DELT SWINGS
30x35 +8 reps x25
15x25
5x25
CABLE EZBAR CURLS
super strict reps ramped to
150x10
140x10^ yessssss
PINWHEELS
50x10 RL a bit cleaner.
45x10 RL def cleaner.
STRETCHED CABLE HAMMER CURLS
40x15 RL
30x15 RL^
K PIPE CURLS
20x25 RL
post meal: 1 lb meat from salmon and pork chops
[quote]fr0IVIan wrote:
lol middle of nowhere aka Vermontville, about 15-20 minutes from Lake Placid, bit closer to Saranac Lake. the closest gym I’ve seen there is Keene Fitness in Keene Valley. where you at?
thanks man… lol I got comments (and feels by females) on my chest the other day at work, feelsgoodbro[/quote]
Holy crap man. You drove up there all the way from NJ?
I’m in the Binghamton area… lulz… about 5 hours southwest of where you went. ‘Upstate’ is a broad term though… haha - it’s pretty much anywhere in NYC that is not within 20 minutes of NYC.
Also: You are freaking strong on cable ez-curls man! Do you do them off of a low pulley system?
hahahaha nah man we are wayyy upstate. the last time we were up there, there were tons of Quebecois bikers at the Mickey D’s where we had lunch.
yea I do EZ bar cable curls off a low pulley, my LA Fitness has a few of them that are adjustable from bottom to top. I don’t give much credit to cable curls though. even though I get full tension throughout, the load just doesn’t compare to BB curls. I tried BB curling 105 for shits and giggles a few weeks ago and my forearms and elbows almost snapped.
I’ve got roughly six training days between today and next Monday.
I think it’s time for an arm day.
so, despite dieting down and whatnot from January/February til May, my chest, back, traps, and delts all got bigger to some degree… but my arms have been stuck at 16 and 15/16 inches. granted, I did have a strain in my right bicep that affected things for a month or two, but to be stuck like this for that long is unforgivable.
hence, moar armz.
pre meal: we went to see a photo/video/DJ company for the wedding this morning, so I had one scoop of HP until breakfast, which was the usual 5 pop tarts and 6-8 oz of pork chops.
ARMS
DIPS bw: 200
90x8
70x10
very happy that my shoulders and wrists stayed in one piece.
SMITH CGBP, pause at bottom, squeeze at top, elbows flared.
205x12
185x12
I’m back and forth with the elbow flare. on one hand, there’s more tension on the triceps at the bottom with the elbow flare. on the other hand, it might jack up my shoulders. only time will tell.
PUSHDOWNS
130x13 (15) x10 (10) x7 (8)
110 x10 (10)
90 x10 (10)
drop to overhead rope 2 sets xsum emphasizing stretch
drop to Cordova extensions 20 3x15 RL
drop to reverse grip one-arm extension 20 2x15 RL
I used a different station that’s closer to the Smith machines.
CABLE EZBAR CURLS
super strict reps ramped to
160x10, clean up last 2 reps
150x10, clean up last 2 reps
PINWHEELS
50x10 RL pretty fn clean.
45x10 RL ^ clean enough
STRETCHED CABLE HAMMER CURLS
50x15 RL
40x15 RL
K PIPE CURLS
20x25 RL^
post meal: 100g Carnivor
measured my pumped arms:
left - 17 1/4"
right - 16 3/4"
wtfffffffffff
[quote]fr0IVIan wrote:
hahahaha nah man we are wayyy upstate. the last time we were up there, there were tons of Quebecois bikers at the Mickey D’s where we had lunch.
yea I do EZ bar cable curls off a low pulley, my LA Fitness has a few of them that are adjustable from bottom to top. I don’t give much credit to cable curls though. even though I get full tension throughout, the load just doesn’t compare to BB curls. I tried BB curling 105 for shits and giggles a few weeks ago and my forearms and elbows almost snapped.[/quote]
Haha yeah man. I was really surprised you went that far upstate. I’ve only been that far north a couple times! It can be real pretty up there though.
Cable systems are hard to compare I guess but it still sounds beastly to me, haha. It is weird BB is harder for you though… it’s been the opposite for me in my experience. Oh vwell - doesn’t matter as long as you progress on it!
[quote]krazykoukides wrote:
[quote]fr0IVIan wrote:
hahahaha nah man we are wayyy upstate. the last time we were up there, there were tons of Quebecois bikers at the Mickey D’s where we had lunch.
yea I do EZ bar cable curls off a low pulley, my LA Fitness has a few of them that are adjustable from bottom to top. I don’t give much credit to cable curls though. even though I get full tension throughout, the load just doesn’t compare to BB curls. I tried BB curling 105 for shits and giggles a few weeks ago and my forearms and elbows almost snapped.[/quote]
Haha yeah man. I was really surprised you went that far upstate. I’ve only been that far north a couple times! It can be real pretty up there though.
Cable systems are hard to compare I guess but it still sounds beastly to me, haha. It is weird BB is harder for you though… it’s been the opposite for me in my experience. Oh vwell - doesn’t matter as long as you progress on it! [/quote]
yea idk BB curls are just way too uncomfortable. I do keep the cable curls pretty strict to get the most out of the cable tension… elbows back, squeeze at the top, controlled negative. I never understood why dudes cheat the hell out of a cable curl like they’re doing a cheat BB curl, or do sloppy reps of anything on a cable station. if you aren’t going to use the cable tension throughout your whole ROM, why not just do free weights?
pre meal: 5 pop tarts, 10 egg whites
LEGS (QUAD DOMINANT)/TRAPS/CALVES
AM SESH
warm up:
leg extensions
calf raises
hypers
elevated split squats
BACK SQUAT, bar on top of traps, bit wider than shoulder width, hips back, open up the knees and drop down, press up and power through with hips!
185x10. Â probably the most comfortable I have ever felt getting to this depth!
BB SHRUGS
315x13 PR +3 reps (10) x10 +2 reps (8) x8 (6)^ chalked.
275x18 strappedÂ
225x20 strapped.
bench press grip.
DEADSTOP SLDL
255x8 (8) +1 rep
245x8 (8)
HACK SQUAT
90ps x12, x12
hip flexor and knees no likey.
LEG PRESS feet low and together, pointed out slightly, no lockout, push through toes.
4pps x12
3pps x15, 2-3 second descent.
cut out the rest, running late to Father’s Day lunch.
hopefully this is really it with my squat. TIME TO GET SWOLE.
Whoa, big improvement in the squats, best squats ive seen in your log so far! to depth and everything. No pain?
Good depth on the Squats man, and nice calves! lol
[quote]XArena wrote:
Whoa, big improvement in the squats, best squats ive seen in your log so far! to depth and everything. No pain?[/quote]
no pain! and the most natural feeling squats I have ever done to boot.
I had a little bit of tightness in the right hip flexor walking around after each set ramping up and after the top set, but not the debilitating pain that I used to get. QUADS WILL GET SWOLE
[quote]Spidey22 wrote:
Good depth on the Squats man, and nice calves! lol[/quote]
thanks bro, dem calf 'netics ftw
pretty excite for the week coming up. I have a potential six days of training (Tuesday to Sunday) and 10-11 training sessions to SFW.
will hopefully do
Tuesday - chest/shoulders in AM/PM sessions
Wednesday - back in AM/PM sessions
Thursday - legs (ham dominant) in AM/PM sessions
Friday - arms in one session
Saturday - chest/shoulders in one session
Sunday - back in one or two sessions
got a bday shindig at Sky Room in Times square on Friday night, going dts to meet up with friends from high school during the day on Saturday then a kegger later that evening. man my bones are getting tired just thinking about it. worst case scenario, I’ll skip training on Saturday just so I don’t fall asleep driving dts and back.
breakfast: 5 pop tarts, 10 eggs (1 whole)
CHEST/SHOULDERS/TRIS
INCLINE BB BENCH, down to chin, up to short of lockout.
225x1
205x10 (10) +1 rep, possibly got a finger spot on the last rep.
CGBP
245x1
225x8 (10), spotter picked the bar up before I locked out. touched too high on my chest at the 7th rep and wasted energy recovering from the derping.
INCLINE DB PRESS 2-3 sec descent, explosive press, squeeze pecs at top.
75x10 (10) yea oh yeaaa may have done an extra rep.
70x10 (10)^ oh yessss squeeze dem flapjacks
HS SHOULDER PRESS squeeze delts, stop short of lockout.
70ps x10 (10) secks
65ps x10 (10)^ buttsecks
metcon - stair sprints starting at level 12 for 1 min up to level 18 for 15 secs, 45 sec rest IBS., total time 12-13 min. -15 sec rest
as I was walking out, I realized that I didn’t do the same pump sets that I was doing for my other upper pressing day. fml.
post meal: 1 lb chicken
You have made significant improvements to your squat - keep it up man, very impressed.
Strong incline too!
Holy crap… 5 pop tarts and 10 eggs for breakfast? I gotta get on your level, brah!
[quote]krazykoukides wrote:
Holy crap… 5 pop tarts and 10 eggs for breakfast? I gotta get on your level, brah![/quote]
LOL
PM SESH (had to run and meet a DJ for the wedding, so I had 3-4 hours in between sessions rather than 5-6)
pre meal: 5 pop tarts, 50g Carnivor
HS SHRUGS
random for trap pre exhaust
band 1 coil 4x15 RL to 10-11/1-2 o clock
started with right side 1st two sets, left side next two sets
60x15 (15) x10 (10) squeeze last rep x8 (8) cheated last 2 reps
40x10 (10) clean up last rep
20x10
post meal: 25g Carnivor otw home from the DJ’s office, bowl of ground beef/potatoes/carrots/raisins
[quote]Jab1 wrote:
You have made significant improvements to your squat - keep it up man, very impressed.
Strong incline too![/quote]
thank you Jab sir, I try my best to SFW