^^hahaha yeah I hear ya. You’re recomping a bit right? Whats the plan like for that? (Sorry if I missed it somewhere)
[quote]gregron wrote:
^^hahaha yeah I hear ya. You’re recomping a bit right? Whats the plan like for that? (Sorry if I missed it somewhere)[/quote]
Well its your basic carb cycling- about 200-250 on low days, 350 on med days, and 450+ on high days. Since its nothing extreme, the cycle looks like this, starting on sunday, M H M H L M L. Ive tried to keep my calories the same, upping my fat on lower days to make up for lost calories. Still aiming for around 4k a day. Started a couple weeks ago, maybe 2 1/2-3, and im down to 252 from a starting weight of 260, so things are going fine. Plus i still havent implemented cardio.
An Average High day, My legs and Shoulders/back day at the gym [two longest days], look a little something like this-
Breakfast- 6 egg whites, 4 yolks
1 wheat pita
1/2 cup oatmeal
serving of raisins
1 banana
1 scoop whey
8 oz of cranberry juice, used to make a super foods drink.
(Approx 150carbs)
Snack (this is the meal that i am normally at work with, so i do what a can)-
2 scoops whey
1 scoop Syntha
2 bananas
(approx 70 carbs)
During workout- 2 1/2 scoops Anaconda
2 1/2 scoops of Surge
(approx 80 carbs)
PWO- 4 scoops of Nlarge
(approx 85 carbs)
Dinner- 10-12oz meat
1 cup rice
1/2 cup peas/corn
(Approx 100 carbs)
Pre Bed- Serving of Cottage cheese
serving of cashews/almonds
some cinnamon (mixed in a bowl)
This makes for approx 485 carbs this day
Your average low day would look something like this:
Breakfast-6 egg whites, 4 yolks
1 wheat pita
1/2 cup oatmeal
1 1/2 scoop whey
(approx 70 carb)
Snack- 3 scoops whey
1 1/2 servings of Almonds
During W/O- 2 scoops Anaconda
2 scoops Surge
(68 carb)
Pwo- 4 scoops Nlarge
(85 carb)
Dinner- 12 oz meat
Veggies/ 1-2 servings almonds
Pre bed- 1 1/2 cottage serving cottage cheese
1 1/2 serving cashews/almonds
Cinnamon
This day makes for approx 225carbs. (counting from only substantial sources ofc)
Like i said, the posted days arent necessarily my exact diet, i just took a quick glance at my last couple days in my diet journal. It could probably use some fine tuning, but since im still dropping weight relatively quick, i dont think theres a huge hurry to change things. If anything, ill probably take a glance at how i can raise my total calories a bit. Ill figure something out when i get some time.
^^Ok cool looks good. Dropping 8lbs of BF in a 2-3 week time frame is good (especially without having to do any cardio)
How do you like Anaconda? Are you doing the whole protocol or just using the anaconda? I’ve been curious to try it but cant really justify spending money on supps (other than protein) now that I’m a student again.
[quote]gregron wrote:
^^Ok cool looks good. Dropping 8lbs of BF in a 2-3 week time frame is good (especially without having to do any cardio)
How do you like Anaconda? Are you doing the whole protocol or just using the anaconda? I’ve been curious to try it but cant really justify spending money on supps (other than protein) now that I’m a student again.[/quote]
ANACONDA and Surge work nicely with me. They really help me with my long, intense workouts. Not to mention surge is a good amount of carbs to take into account during any of my workout days. Like i was saying, i only use a mixture of Surge and ANACONDA. I have used the protocol before, and it worked well for me, gained 20lbs, but i just get so damn bloated from it. 3 FINiBARs + 2k ML of Mix + Water ill be drinking = a protruding gut lol, have to say it gave me some impressive abs tho haha, i felt like Nasser.
Recently i had bought the ANACONDA bulk pack, was 4 bottles of ANACONDA for like a 40$ discount. I felt that it was worth it.
Chest-icles
Today ended up being a Solo day. So i figured id drop the weight a bit and up the reps a tinsy bit.
Incline Db press (the whole dropping weight a bit idea worked for a little bit, but i kept bumping on this set haha)- 15/40, 12/60, 12/80, 10/100, 10/120
Dips- 10/Bw, 8/+25, 8/+45, 8/+70
DB Fly
SUPERSETTED with
DB touching close presses (I really dont know why i supersetted this. I kinda finished the first set of Flys, then as i was bringing the weight back up to the top, i let it drop, and just started pounding out reps with the DBs pressed against each other in the middle of my chest. Felt really nice on the inner)- 10/35, 10/50, 10/70
Cable Fly (done just above parallel to the floor, with a couple second pause at the pinch point, and focus and slower speed on the eccentric portion of the movement)- 10/40, 10/50, 10/60, 10/70
by this point, my chest felt extremely pumped and good. I decided to call it here, after a set of serratus pulls
Serratus Rope Pull0 20/100, 20/120, 15/140, 15/150
I basically broke into the gym, ready to go. unfortunately for my extreme focus, i was constantly being interrupted by a kid who repeatedly asks me questions. And as most of you know, im all for helping people; always willing to take a moment after a set and explain things, or stop and pause my ipod to answer a question. I didnt mind too much, partially because a Hottie that was eye F**king the hell out of me hopped into a conversation at one point, but still, at times during a FUCKING hardcore song, after i just dropped some weights, ready to grab some more, i couldnt help but be a little…Perturbed at the nuisance of having to constantly stop my ipod every min to explain something, then restart the song (BECAUSE you cant REstart a Pumptastic song In the middle, gotta play that shit from the beginning!). Oh well. Regardless, i feel happy with my chest today, as i said earlier, i have a wicked pump at one point. Mmm the Pump…“It’s as satisfying to me as…”
What songs were you blasting, if you don’t mind?
[quote]inkaddict wrote:
What songs were you blasting, if you don’t mind? [/quote]
Some of my favorite workout songs currently are - The Animal i have become, Indestructible, Pain redefined, 10 thousand fists, Superheroes, Phenomenon, Harder better faster stronger, Goodbye. Id say those are my current favorites. Get me jacked.
[edit] haha this is gonna be really nerdy, but honestly, anything i find a Good DBZ amv to, starts getting me jacked. Lol sometimes i watch a couple before i head to the gym
pretty much all Disturbed these days huh?
[quote]gregron wrote:
pretty much all Disturbed these days huh?[/quote]
I havent plenty of other songs on my ipod. Disturbed just makes a lot of Pumptastic shit. MOst of it is about being strong/invincible/untouchable/fucking people up, which is exactly what does the trick in the gym.
Shoulders/back (Today i wanted to attempt to do a bit of higher reps for some things, so my bumping wasnt quite as high, just for experimental purposes ofc)
Db military Press- 15/40, 12/75, 12/100, 12/120
**Coleman lateral Raises- 12/30, 12/40, 10/45, 10/50
Lateral Cable raise- 10/25, 10/35, 10/45, 10/50
Rear delt X’s (always from the top coming down)- 12/30, 12/40, 10/50, 10/60
Pendlay Rows- 15/95, 12/135, 10/185, 10/225
SUPERSETTED (for funsies)
Barbell shrugs
HS isolateral Row- 10/180, 10/270, 10/360, 8/450
Face Pulls (after spending a good 10min experimented with different bars/cables/stations) with the Rope on a standard Row bench- 8/50, 8/80, 8/100, 8/120
Lat pull downs (done more upright, major focus on the lats)- 15/100, 12/150, 12/200, 12/250
Today i was especially beat. I also felt like i pulled a muscle on my first movement of the day, the DB presses. It kinda feels like its on my scapula, so im guessing it might be my infraspinatus. I dont really know how i pulled it lol, but i know i feel a slight…eh, when i turn my head left. So, thats kinda like 2 minor things in the past week. It got me thinking, since ive had 1 minor pull in my several year lifting career, that it may be time for an off week. I believe its been a good 6-8 months since my last one, so im way over due. I plan on finishing my week with an arms workout, one that i might bring a fellow Tnation member to, and then relaxing for the week after. I might still post on the log, updates on diet, how im feeling, carb cycling, etc, but just know after friday, the training posts will be 0 for a week. Lets hope no one kills themselves due to the anticipation!
Boom, pumptastic.
Arms-
DB touching preacher- 15/25, 8/30, 8/35, 8/40, 8/45
1handed EZ curl bar preacher curl- 5/+10lbs x2, 5/+20lbs x2
Alt DB curls (Did this slightly differently, as i recall hearing CT talking about this method. Basically, there is no rest spot for either arm. Both arms stay contracted after being contracted, except through the movement. Lemme try and explain it a bit better, b/c that sounds a bit weird. Say we are standing there doing Alt curls. So both arms are at your side. You curl your right arm up, and now your right arm is at deltoid level. Then you curl your left arm up, and now your left arm is at deltoid level. SO at this moment, both arms are at deltoid level. This becomes your new Starting position. With a bit of eccentric focus, you lower your right arm, then contract it. So your right arm has just gone through 1 rep, and is now back to your starting point, Deltoid level. Then you move onto your left arm. A very vicious exercise. A huge blow for me ego, as normally i do Alt curls with as much as 3x this weight hah)- 8/30, 8/35x2
Tricep Pressaway, done with a rope- 15/50, 8/75, 8/100, 8/130, 8/150
Incline overhead DB extension (both arms done at the same time. Start with arms straight up, palms facing in, then you lower your antebrachium, feeling the stretch in your triceps, and then extend, contracting your triceps) - 8/35, 8/50, 8/60, 8/70
Tomahawks- 8/50, 8/60, 8/70, 8/80
Supsertted with Bent wrist forearm curls- 8/15x4
supersetted with more forearm curls- " "
Got kinda pressed for time towards the end. A movie had been planned, BTW expendables was fucking awesome. As for the late entry, well after the movie, went to dinner, and then to a bar for a friend’s birthday. So when i got home i was pretty tired/a little ‘happy’, so i just conked out. As for yesterday, the workout itself felt good. Those alternating curls really did a number on my bis, plus those 1h e-z curl bar curls…phew, my bis are shot right now. But now officially starts my off week. I wont be updating a new workout until next monday. Im kinda excited for this week, as i know i desperately need it. My poor body has been pushed and pushed. But in the same regards, i always hate off weeks. They get me feeling so fat/lazy/bored. As with everything in this sport, its a double edged sword for me, but you gotta do what you gotta do, and i know i seriously need this. Hopefully, when i start back up, my body will be so overflowed with joy that it got time off AND is once again in the gym, that it’ll pack on an inch or two of muscle EVERYWHERE!! Lol here’s to hoping!
when are you gonna take/post some progress pics man?
Also what would you consider the best exercise for your Bi’s? I wanna try that DB touching preacher curl. Sounds cool
[quote]gregron wrote:
when are you gonna take/post some progress pics man?
Also what would you consider the best exercise for your Bi’s? I wanna try that DB touching preacher curl. Sounds cool[/quote]
progress pics? eh who knows lol. Maybe when i decide to shave some body parts hah.
Best exercise for Bis huh? Well the most painful is Barbell curling. Ive BB curled 225, and lemme tell you, your entire arms hurts after that- Entire Biceps, forearms, etc, epic demolishing. Those Close Db curls are becoming a movement i use damn near every week. Also started doing those constant tension Alternating curls that CT was talking about a couple training labs ago, and really liking those. I think i could honestly say Biceps is the one muscle group that i dont particularly have a favorite for, i alternate with bi movements a lot. But, if i were to say 1 particular exercise helped my bis get as large as they are, i would have to say Barbell Curls had a huge hand in it.
Been mulling it over…and i think this break is just what i need to go ahead and give a new split a try. Ive been doing the same regiment for so long, that i think it would be extremely beneficial to change things up. So i chatted with one of our senior members, and come next monday, a new workout will be implemented. I have to say im kinda excited lol.
*twiddles thumbs
Fuck off weeks…
[quote]Akuma01 wrote:
*twiddles thumbs
Fuck off weeks…[/quote]
LMAO I hear that.
New splits are fun, it’s like a new pair of shoes 
Can’t wait to see what you got planned.
[quote]Nikki9591 wrote:
[quote]Akuma01 wrote:
*twiddles thumbs
Fuck off weeks…[/quote]
LMAO I hear that.
New splits are fun, it’s like a new pair of shoes
Can’t wait to see what you got planned.[/quote]
Zapp Brannigan: Baby, it’ll blow your mind!
UGH im fucking itching to get back in there!!! one more day! TOMORROW!!! WOOT!!!
I just watched those DBZ amvs i posted in here, and Im wicked pumped right now (i guess no one else found them as Wicked awesome as i did =( ). I just feel amped. I feel great right now. Started taking my vitamin stacks again, upped my food, all in preparation. Gonna walk back into the gym and tear shit up.
About those DBZ videos, fricken badass. Need to go train right now, but it isnt open here at school.
Here is another one I just found. Not as perfected as the ones you posted but still awesome!