Growing The Fro Out

Training Training Logs
161

add me on xbox! AChickenWing69 :wink:

162

[quote]JLone wrote:

[quote]fr0IVIan wrote:
abz
db side bends, worked up to 110x10.[/quote]
Wha?

Oh hey Fro, quick question.

What is your reason for doing side bends?[/quote]

dahhhhā€¦ I thought you needed to develop the obliques also, just to help with lifting heavy shit in general. are you gonna tell me theyā€™re bad for me and that I should do a rotational movement instead?

163

[quote]XArena wrote:
add me on xbox! AChickenWing69 ;)[/quote]

_< as soon as my router comes back on

164

[quote]fr0IVIan wrote:

[quote]JLone wrote:

[quote]fr0IVIan wrote:
abz
db side bends, worked up to 110x10.[/quote]
Wha?
Oh hey Fro, quick question.
What is your reason for doing side bends?[/quote]
dahhhhā€¦ I thought you needed to develop the obliques also, just to help with lifting heavy shit in general. are you gonna tell me theyā€™re bad for me and that I should do a rotational movement instead?[/quote]
No, you can do what you want I was just wondering if the reason was functional or for appearance. I personally donā€™t do side bends as I am not interested in building up the size of my obliques. Then again maybe I am losing out on lifting heavy shit. From your reply it sounds like you have already thought about this so I will leave it be.

165

[quote]JLone wrote:

[quote]fr0IVIan wrote:

[quote]JLone wrote:

[quote]fr0IVIan wrote:
abz
db side bends, worked up to 110x10.[/quote]
Wha?
Oh hey Fro, quick question.
What is your reason for doing side bends?[/quote]
dahhhhā€¦ I thought you needed to develop the obliques also, just to help with lifting heavy shit in general. are you gonna tell me theyā€™re bad for me and that I should do a rotational movement instead?[/quote]
No, you can do what you want I was just wondering if the reason was functional or for appearance. I personally donā€™t do side bends as I am not interested in building up the size of my obliques. Then again maybe I am losing out on lifting heavy shit. From your reply it sounds like you have already thought about this so I will leave it be.[/quote]

yea I noticed that even at my leanest, I still didnā€™t exactly have bulging obliques so Iā€™m not too worried about that. I also bought into that whole ā€œyou donā€™t need to train abs if you hit the core liftsā€ since last winter and recently Iā€™ve noticed that my lack of ab strength is robbing me of another rep or more strength on my last reps, for all of my lifts. which is very bad.

166

so, the past 5 days just didnā€™t work out training-wise. my gym closes at 8 on the weekend, and every day working this 5-day stretch so far Iā€™ve woken up feeling tired, then get home from work exhausted. this is why I usually limit my work stretches to 2-3 days at a time if I can help it.

I have one training day tomorrow before I go upstate until Sunday. Iā€™m gonna try to hit my whole body split over two sessions (AM and PM). I havenā€™t been able to figure it out yet but Iā€™m thinking:

AM
ohp
bench press
pulldowns
dips

PM
db rows
deadlift
squat

probably gonna do one top set for each then do two lighter sets, except for deadlift which will follow the 531 template first then maybe some lighter RDLā€™s.

edit: also debating to do the following instead.

AM
incline BB bench
close-grip pulldown
deadlift
squat

PM
cable flyes
Glass lateral raises
seated close-grip cable row
seated leg curls and extensions

following the same rep structure Iā€™ve been doing up til now.

167

I decided to go with the second workout I listed above.

breakfast: 10 eggs (7 or 8 whole), 3 cups oats and 5-6 tbsp honey.

incline bench
215x8, last rep was slow but steady. PR +1 REP
195x8
175x9

close grip pulldown (star trac machine)
150x10
135x8
120x8, quick reset then 2 more.

deadlift
week 2: 230x3, 265x3, 295x3+(9, RP+1) PR +6 REPS

squat
215x8, didnā€™t feel like going after the last 2, slipped my tampon back in and got them for 10 reps total.
195x10
175x12, abs felt weak as shit.

might scrap the two sets that I do at the same weight as my top set. I just realized that I canā€™t get much quality out of those reps. that energy might be better utilized with getting better quality reps with the lighter sets.

I couldnā€™t even look at food when I got home. post-meal was about 8-10 oz chicken, cup of cooked white rice, and a 100/100 p/c shake (4 scoops Carnivor, 24 oz Gatorade and 4 tbsp honey).,

168

no time for another meal so I had another 100/100 p/c shake with 15g BCAA at the gym.

I wonā€™t get into detail with weights used or reps as itā€™ll get very lengthy and confusing, but I used my most recent numbers.

cable flyes/tricep pushdown/Glass laterals, 3 giant sets + burnouts for each

seated cable row/band pull-apart, 3 supersets

leg extensions
150x15
135x7, RP x3
120x8, RP x4
burnouts x3

didnā€™t have time for leg curls, running late for another trip upstate. wonā€™t be back til Sunday evening, then I will probably do shoulders.

169

Iā€™ve given it some thought and I wonder why I didnā€™t think of it sooner.

I decided on my current split and two-a-days so I could hit each target muscle group once a week with the volume I felt I needed. even with that, I had trouble achieving that goal because of work and life yaddayadda.

so, depending on how many training days I have for the week and the next, Iā€™ll do either a 1-day full body split, a 2-day upper/lower split, a 3-day push/pull/legs split, or the same split that Iā€™ve been doing. Iā€™m still going to use the same methods of progression and rep schemes. hopefully, the added frequency can keep me growing on my recomp.

speaking of which, Iā€™m tired of all-out bulking. I went into it looking to test my limits and I think six months on an all-out bulk is it. Iā€™ve been transitioning into a recomp for the last few weeks, trying to see what works and what doesnā€™t. I guess itā€™s working because lifts are still going up (slowly, however) but my BW hasnā€™t increased.

I can see that losing weight after the recomp will be easy peasy.

170

[quote]fr0IVIan wrote:
Iā€™ve given it some thought and I wonder why I didnā€™t think of it sooner.

I decided on my current split and two-a-days so I could hit each target muscle group once a week with the volume I felt I needed. even with that, I had trouble achieving that goal because of work and life yaddayadda.

so, depending on how many training days I have for the week and the next, Iā€™ll do either a 1-day full body split, a 2-day upper/lower split, a 3-day push/pull/legs split, or the same split that Iā€™ve been doing. Iā€™m still going to use the same methods of progression and rep schemes. hopefully, the added frequency can keep me growing on my recomp.

speaking of which, Iā€™m tired of all-out bulking. I went into it looking to test my limits and I think six months on an all-out bulk is it. Iā€™ve been transitioning into a recomp for the last few weeks, trying to see what works and what doesnā€™t. I guess itā€™s working because lifts are still going up (slowly, however) but my BW hasnā€™t increased.

I can see that losing weight after the recomp will be easy peasy.

[/quote]

Hmm, I wonder how your lifts will be after the you lose weight, this should be real interesting :slight_smile:

171

Well, good luck with the re-comp man! Take it low and slow. I bet all youā€™ll really need to do is a few weeks of good, quality ā€œmaintenanceā€ and things will taper back down fairly well. Dominate some cardio for 3-4 weeks, and I bet youā€™ll be at a very good point to move forward again.

Pics right before / right after re-comp plz.

172

well, this is whatā€™s happened before.

1RM is more or less unaffected and can improve over the duration of the cut.

repping out dips and pullups gets easier.

anything over a 3-5RM can go down depending on how glycogen-depleted you are.

173

[quote]SSC wrote:
Well, good luck with the re-comp man! Take it low and slow. I bet all youā€™ll really need to do is a few weeks of good, quality ā€œmaintenanceā€ and things will taper back down fairly well. Dominate some cardio for 3-4 weeks, and I bet youā€™ll be at a very good point to move forward again.

Pics right before / right after re-comp plz.[/quote]

lol funny how you can define ā€œmaintenanceā€. so far, that means still eating all-out on training days, but backing off a bit on non-training days. it kind of comes at the right time because Iā€™m starting to get a lot of flak from my boss for eating so much at work.

on ā€œlighterā€ training days, Iā€™m thinking of doing short 10-15 minute HIIT sessions to bring my conditioning up and keep net calories somewhat level compared to heavier days.

before pics will go up as soon as I figure out how much a bodpod session costs around here. I was hoping one of the local universities would have a dunk tank but google has failed me, and the closest bodpod is 30-45 minutes away at St. Lukeā€™s Hospital in the city blahhhhh.

174

[quote]fr0IVIan wrote:
Iā€™m starting to get a lot of flak from my boss for eating so much at work.[/quote]
I believe youā€™d get your ass kicked saying something like that man.

And did I miss something? What injury did you have?

175

[quote]JLone wrote:

[quote]fr0IVIan wrote:
Iā€™m starting to get a lot of flak from my boss for eating so much at work.[/quote]
I believe youā€™d get your ass kicked saying something like that man.

And did I miss something? What injury did you have?[/quote]

haha canā€™t be helped. on a good day at work I can eat 4 times, but with each meal taking 30-45 minutes itā€™s making me look bad even though I bust my ass out on the floor and I get up from the table if Iā€™m needed. the last 8 weeks were really good as I had an orientee to do the monkey work but one of themā€™s a bitch and ratted me out to the boss. oh well, all it means is Iā€™ll have to take in more liquid cals, no big.

3-4 months back at the start of the log, I was recovering from a left shoulder sprain, right hip flexor pull and a left erector pull all at the same time. thatā€™s why you see stuff like HS low rows, hack squats, db lunge walks and no db/bb rows or deads on the first few pages. lol I got a lot of crap from mr. popular for that until I emphasized that I was working around injuries.

those arenā€™t really issues anymore, but about 2-4 weeks ago I got a left wrist sprain from not keeping knuckles-up on incline bench, and a right bicep pull from 1RM testing a 365 dead with mixed grip. Iā€™ve been wrapping my wrists for heavy pressing since so the wrist is ok. I dropped direct bicep work a few weeks ago but I can still feel the bicep pull. Iā€™m gonna try dropping wide and close grip pullups for a few weeks and see if it helps (though Iā€™ll make up the volume with neutral grip chins).

176

Breakfast was 10 eggs (7 whole) and 2 cups dry oats with 4 tbsp honey.

shoulders

SEATED BB OHP
145x8, RP x2. time to switch to 531?
125x10
105x12

STANDING DB FRONT RAISE
30x15^
30x12 x12
25x12
20x12
burnout partials

GLASS LATERALS (center grip)
30x15, cheated last 3 reps.
x8, clean. x7, clean.
25x12
20x15
burnouts on Nautilus seated lateral machine

FACE PULL
120x10x3
110x10
100x10

REVERSE CABLE FLYE
10kgX15 x13 x10
3 more sets full rom AMAP + partials AMAP
supersetted with
STANDING ROPE CRUNCHES
worked up to 82.5kg x10x3

post-meal was 6-8 oz fish, 2 cups white rice, probably another 1-2 oz ground beef in a spinach stew and 25/60 p/c shake.

itā€™s probably way too soon to switch to 531 for ohp, especially since my other presses and shoulder isolation work are still improving. Iā€™ll probably just switch shoulders back to #1 priority in the week instead of chest.

177

had 3 bananas and 2 scoops protein in Gatorade before my back width sesh.

back width

PULLUPS
neutral grip 10 lb 30 reps (move up when first set hits 10 clean reps)
10 (kipped reps 9, 10)
8
6
5+4 extra because I didnā€™t get the last rep.
BW 30 reps
9 (kipped reps 8, 9)
7 (kipped rep 7)
6
5 (kipped rep 5)
3

CLOSE GRIP PULLDOWN (startrac machine)
150x10
135x10
120x10+2

ROPE STRAIGHT ARM PULLDOWN
47.5kg x15 (cheated last 3)
x10 (cheated last 2)
x10 (BIG cheat on last 3)
42.5 x10 (BIG cheat on last 3)
37.5 x10 (BIG cheat on last 1)
burnouts

sharted myself a bit while doing burnouts >_<

if wiping isnā€™t a challenge for you, especially after having swole latz, then you probably arenā€™t big enough. and I felt like I was in Cirque du Soleil cleaning that shit up.

MEATHEAD PROBLEMZZZ

178

Dude, lol so hard at sharting. Itā€™s happened to the best of us I think.

And awesome man, take the re-comp fairly low and slow, see how that goes for a while. BTW, I am so got-damn jelly of your food. Uggghhhhh.

179

[quote]SSC wrote:
Dude, lol so hard at sharting. Itā€™s happened to the best of us I think.

And awesome man, take the re-comp fairly low and slow, see how that goes for a while. BTW, I am so got-damn jelly of your food. Uggghhhhh.[/quote]

lol I just wish I was doing something a bit more hardcore than an isolation burnout, like a 1RM attempt.

and duuuude like I hate food now. I miss feeling hungry and not having to eat all the friggin time. lol the grass is always greener on the other side I guess.

180

breakfast was 10 egg whites, 1 cup oats, 1 scoop protein, a banana and two oranges.

foam roll + Defranco Agile 8 ā†’ light GMā€™s, RDLā€™s

DEADLIFT/SHRUGS

CONVENTIONAL DEADS 531

week 3: 245x5, 280x3, 315x1+(7) PR +5-6 reps. prob had a couple left in the tank but I was slowing down and I could feel my lower back rounding.

GM
125x8, RP x2
115x8
105x8. GMā€™s are tough on 1ā€™s weekā€¦

BB SHRUG top set of DB SHRUGS were done after top set of BB SHRUGS
285x10, x10, x8
265x10
245x10

DB SHRUGS
125x10 x10 x9
115x10
105x6 5 sec holds

STARTRAC SEATED LEG CURL
210x11 x7 x6
195x8
180x8
gonna skip burnouts. I have a feeling theyā€™ll screw up squats on Thursdayā€¦

CALF MACHINE SHRUGS
270x15, prob did a couple extra.
270x12 x10
255x12
240x12
burnouts

post-meal was a p/c shake, I had some Xmas shopping to do. atm Iā€™m waiting for my buddy to get to the buffet so I can crush mass cals.