Jake's Transition into the World of Natty BBing

Training Training Logs
41

[quote]tolismann wrote:

[quote]jskrabac wrote:

[quote]tolismann wrote:
If you don’t mind, could you also write the daily macro’s for each workout?

(Not the complete menu or the food sources, just the daily P/C/F numbers)
[/quote]

Oh, I thought I outlined that in first post.

250 Pro
75 Fat

With carbs I’m adding +30g/day per week. This week I was at 60. Starting monday, 90. [/quote]Didn’t notice it.
Anyway, do you consume any dairy? (not including protein powders)
[/quote]

Not really. It bloats the hell out of me…like a before/after in reverse! I use grass-fed butter from time to time if I’m craving it.

42

5/15/13 PULL

Hams (5)

Lying Leg Curls: 10x90, 15x80, 20x70, 25x60, 30x50

Back (6)

Neutral Grip Lat pulldown: 2x15

HS chest-supported rows: 2x15

HS Shrugs: 2x30

Calves (3)

Seated calf raises: 3x30

Bis (5)

HS Preacher curl: 5x12

43

Hey buddy, just letting you know I am following along. Also without trying to hijack I posted something in the supp/nutrition forum I would love to hear your opinion on.

44

5/16/13 PUSH

Quads (6)

Smith squats: (feet pretty narrow and shallow for more quad emphasis) 20x1pps+25s, 15x2pps, 10x2pps+25s, 3x5x3pps

Chest (3)

Smith bench press: 5x2pps+25s, 10x2pps, 15x1pps+25s

Delts (6) (all side today)

Slightly bent over DB lateral raises: 3x12x25, 15x20, 20x15, 25x10, just 30 sec rest (ouch!!)

Tris (4)

Close-grip swiss bar press: 10, 10, 9 x 1pps (failed 3rd set on 10th rep)

Bodyweight dips: 1 set to failure (37 I think)

45

5/17/13 PULL

Hams (5)

Single Leg Lying Leg Curls: 3x10x50+20 partials on final set

Stiff-leg trap bar deadlift: 10x315, 6x365

Back (6)

T-bar rows: 6x6x5 pl

Calves (4)

HS Hack machine standing calf raises: 2pps, 4 rounds of 1 min on/1 min off…ouch!!

Bis (5)

Cable curl: 3x8, these were pretty heavy

DB Hammer Curls: 2x10x35

46

Hey jake just popping in.Was reading your posts about your alternating push-pull set up your doing.Hows it going so far.I ran something like that years ago just going back and fourth between two w/outs throughout the week and it worked well for me.I might have to revisit that type of set up again in the future now that you’ve got me thinking about it.Take care jake.

47

[quote]jppage wrote:
Hey jake just popping in.Was reading your posts about your alternating push-pull set up your doing.Hows it going so far.I ran something like that years ago just going back and fourth between two w/outs throughout the week and it worked well for me.I might have to revisit that type of set up again in the future now that you’ve got me thinking about it.Take care jake.[/quote]

So far, what can I say? It’s fun! I really enjoy training this way and I feel more athletic. It has really sparked my appetite too, which I’ll take as a good thing. I’m also noticing strength improvements believe it or not.

I know it’s unconventional, so I actually keep it on the down low at my gym full of old school traditionalist BBers =)

48

5/18/13 PUSH

Quads (6)

HS Hack Squats: 3x12x4pps

HS Bulgarian split squats: 12x1pps, 10x1pps+25s, 8x2pps

Chest (4)

HS Decline press: 2x50x1pps

Pec Dec flyes: 2x50

Delts (6)

TRX rear delt rows: 3x15 (love these!!)

wide-grip Smith overhead press: 3x15, just 45 sec rest, down to chin height and no lockout

Tris (4)

rope pushdown: 4x20

49

5/19/13 PULL

Hams (5)

Lying Leg Curls: 2 sets of 20+20 drop sets w/ 70/40

DB Stiff-legs: 15x80, 15x90, 15x100

Back (6)

Thibs pulldown: 4x15

SS–straight arm pulldowns & meadows stretchers: 2 rounds of 10 each

Calves (3)

Smith calf raises: 3 sets of 20/20/20 reps w/ full ROM/top half ROM/bottom half ROM

Bis (5)

DB curls: 5x20x20lbs, just 45 sec rest…pump!

50

Nice new avi pic man

51

5/20/13 PUSH

Quads (6)

Leg Extensions: 3x20x135

Narrow stance leg press, 3 sec negatives: 3x20x6pps (actually kept a stop watch going on these…nothin’ like 1:20 sets!)

Chest (4)

HS Incline Press: 5,5,6 x 3pps 25s, then 1x24x2pps (failure)

Delts (6)

DB Lateral Raises: 2x20

Machine Lateral raise: 2x8 (heavy)

1-arm cable rear delts: 2x20

Tris (4)

lying DB extensions: 3x12x30, just 30 sec rest

52

[quote]jskrabac wrote:
5/20/13 PUSH

Quads (6)

Leg Extensions: 3x20x135

Narrow stance leg press, 3 sec negatives: 3x20x6pps (actually kept a stop watch going on these…nothin’ like 1:20 sets!)

[/quote]

This scares me so much… lol

53

5/21/13 PULL

Hams (5)

Lying Leg Curls: 3x10x100

HS Stiff-leg Good Mornings: 2x30x1 hundo & 2 pl per side

Calves (4)

HS Standing Calf Raises: 4x15 15 top 1/2 partials, 100+2pps

Back (6)

Single arm seated cable row: 2x10

WG Pull-ups: 10xBW, 8xBW+25lb, 6xBW+45lb, 17xBW

Bis (5)

HS Preacher Curls: 5/5/5 ascending set w/ +50/+75/+100, 5/5/5/5/5 pyramid set w/ +50/+75/+100/+75/+50

EZ Bar Reverse curls: 2x10x1 quarter/side

band curls: 1x100, these were fast and just bottom partials by the end

54

Jake, would you mind throwing a progress picture up each week? I know you’re busy with a new job (I believe you said it started already), but I thought it’d be awesome to follow along with and see how well a good reverse dieting strategy can pay off. Keep up the good work!

55

[quote]pwolves17 wrote:
Jake, would you mind throwing a progress picture up each week? I know you’re busy with a new job (I believe you said it started already), but I thought it’d be awesome to follow along with and see how well a good reverse dieting strategy can pay off. Keep up the good work![/quote]

Unfortunately there’s no way I’m gonna be able to get my roommates to keep up with it. They were good sports about it when I had a comp, but I’m not sure that’s possible anymore.

I’m also waiting for things to stabilize. They were fluctuating like crazy for awhile.

56

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Here’s a few mirror self-pics from last week or so…

57

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Legs all washed out and inflamed as hell from ultra high frequency training…no rest days for these suckers.

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My body seems to be happy holding onto a little bit of water again…lol. Officially of all stimulants here.

Macros back up to

250 pro
150 carb
60 fat

59

5/22/13 PUSH

Quads (6)

Smith Squats: 4x6x3pps, 1x12x2pps+25s, 1x20x2pps

Chest (4)

Pec Dec Flyes: 2x15xfull stack

DB Press: 12x80, 11x80

Delts (6)

Seated smith overhead press: 15x1pps, 12x1pps+10s, 9x1pps+20ps, 6x1pps+30ps, 3x2pps, 3x2pps+5s

Tris (4)

Rope pushdowns: 4x10, just 30 sec rest

60

5/23/13 PULL

Hams (5)

Lying Leg Curls w/ 10 sec negative: 1x12x90

Single-leg ham leg press (heels on top edge of sled): 2x25x3pps

DB Stiff-legs (no lockout): 2x20x70

Calves (4)

Seated Calf Raises: 4x15

Back (6)

Meadows Rows: 4x8x3pl

WG Lat Pulldown: 2x15, slow negative, 1 sec squeeze at contraction

Bis (5)

EZ Bar curls: small pyramid of 15,12, 15 reps w/ higher weight for 12

Single arm cross body cable curl: 2x15