Those picks look good jake.And i think your gonna hold a bit of water due to no stims and high frequency training(like you noted)till your body adjusts.But looking solid and dense,and still lean as hell for sure.Are you still slowly adding in more carbs or do you plan on keeping them where they are at the moment.
[quote]jppage wrote:
Those picks look good jake.And i think your gonna hold a bit of water due to no stims and high frequency training(like you noted)till your body adjusts.But looking solid and dense,and still lean as hell for sure.Are you still slowly adding in more carbs or do you plan on keeping them where they are at the moment. [/quote]
So here’s what I decided to do, because this was getting too stressful and not fun to stay starving all the time still.
This week: 250/150/60
Next week: 250/200/60
Next week: 250/250/60
Until I hit 250g carbs, I’m not going to weigh myself or add any cardio. Just let performance in the gym increase. At 250, I’ll start reevaluating each week. If I think I’m getting too soft, I’ll add cardio until I’m dropping weight again…then I’ll start slowly adding carbs again.
Basically I made a decision to get my sanity back FIRST without being completely retarded about it (like 500-1000 cal/day). Then it’ll be a lot easier to manipulate when I’m back at sane levels of caloric intake on a week to week basis.
Thanks for the compliments though. I hope to stay level-headed about this.
5/24/13 PUSH
Quads (6)
HS Hack Squats w/ 4 monster-mini bands: (bar weight only) 3x6x3pps, then a 6+6+6+6 drop set w/ 3/2/1/0 pps, 2 min rest on these. These were FUCKING AWESOME! Eccentric was very controlled and I exploded as hard as I could out of the hole on every rep. Activating the living hell out of my quads. Will definitely be using these again in the future.
HS Bulgarian Split Squats: 2x15x1pps, 45 sec rest
Chest (4)
Stretch Push-ups: 25, 25, 15, 10, 1 min rest
Delts (6)
Seated DB Lateral raises: 3x15x15, 45 sec rest
Pec Dec rear delt flye: 3x15, 30 sec rest
Tris (3)
Upright dips w/ 3 sec negative: 3x10, 1 min rest
*really hammered down on efficient rest time today. Definitely felt like throwing up on my way out of the gym.
5/25/13 PULL
Hams (5)
Lying Leg Curls: 4x8x110, then 8+8+8 drop w/ 110/80/50 +30 partials
Back (6)
Kneeling rope pulldown: 6x12
Calves (4)
Smith Calf Raises: 30x1pps, 25x1.5pps, 2x15x2pps
Bis (5)
DB curls: 15x30, 10x40, 5x50, 10x40, 15x30
5/26/13 PUSH
Quads (6)
Leg Extensions: 20x135, 20x150, 20x165
Narrow stance leg press: 3x25x8pps
Chest (4)
DB Incline Press: 20x60, 15x70, 12x80, 8x90
Delts (6)
Behind back cable Lateral Raises: 16, 12, 8 ramping weight
Bent over 1-arm cable rear delt flye: 16, 12, 8 ramping weight
Tris (4)
Narrow grip swiss bar press: 4x10x1pps
5/27/13 PULL
Hams (5)
GIANT SET: roughly 2 min rest between, 5 total rounds
Lying Leg Curls: 20x60
Stiff-leg BB RDL: 15x225
Monster band pull-throughs, 1 sec squeeze at contraction: 10 reps
Back (6)
Superset: 3 rounds
Incline bench rope cable pullovers: 20 reps
NG lat pulldown: 10 reps
Incline bench bilateral cable rows: 4x12
Calves (3)
Seated calf Raises: 3x35
Bis (4)
HS preacher curls: 4x30
Cardio: 1 30 sec wingate sprint on air dyne bike (i.e. increasing resistance every 10 sec)
**Macros up to 250/200/60 this week.
5/28/13 PUSH
Quads (6)
Smith Squats: 6x15x2pps, 2 min rest
Chest (3)
Smith flat press: 2x8x2pps, 10x2pps
Delts (6)
TRX rear delt flyes: 2x10 (really angled on these…they were tough)
Bent over 1-arm lateral raises: 2x15
Standing OHP: 15x95, 20x95
Tris (3)
Straight bar pressdowns: 3x15
Cardio: 1 30 sec wingate sprint
5/29/13 PULL
Hams (5)
Lying Leg Curls: 1 giant set w/ 50lb of:
10 reps right leg
10 reps left leg
10 reps both up, right down
10 reps both up, left down
10 reps both up
OUCH!!!
HS single-leg stiff-leg good mornings: 2x20x2pps, 2x15x3pps
Back (6)
Lat pulldown: 1x12, 1x8, slow negative and accentuated stretch
DB Rows: 2x15x130
DB Shrugs w/ 3 sec squeeze: 2x12x90
Calves (4)
HS standing calf raise: 3x20x3pps, 20+20+20 drop set w/ 3pps/2pps/1pps
Bis (5)
DB curls w/ 3 sec negative: 3x8x30, just 30 sec rest
HS Preacher curls: 2x12x+70lb
Cardio: 1 30 sec wingate sprint on air dyne bike (i.e. increasing resistance every 10 sec)
5/30/13 PUSH
Quads (6)
HS Hack Squats: 6x20x3pps
Chest (4)
HS Incline: 4x20x2pps
Delts (6)
Side lying incline bench 1-arm DB lateral raises: 4x15
Rear delt band pullaparts: 2x20
Tris (4)
single-arm underhand cable extensions: 4x12, just back and forth between arms…no rest between
Cardio: 1 30 sec wingate sprint
**Today’s workout left me dry heaving by the end. I decided to mix chest and first few sets of delts in between quad work keeping same amount of rest between quad sets. Mix that with high rep work…eek!
5/31/13 PULL
Hams (5)
Lying Leg Curls: 10x110, then 6+6+6 drop set w/ 120/90/60
GHR: 1x8, 1x10
DB stiff-legs: 20x80s
Back (6)
Single-arm stretchers: ramping 15, 12, 9
Smith bent-over rows: 3x15x2pps
Calves (4)
Leg press calf raises: 2x50x1pps, 2x25x2pps
Bis (5)
Cross-body hammer curls: 2 ascending sets of 5+5+5 w/ 40/50/60
1-arm HS Preacher curls: 3x10x1pl
Cardio: 1 30 sec wingate sprint on air dyne bike
6/1/13 PUSH
Quads (6)
Leg Extensions: 3x30x120
Leg press: 25x8pps, 50x6pps, 75x4pps
Chest (4)
BB Incline Press: 3x10x185, 1x15x185 (wtf? why was I holding back so much on first three sets? =/…)
Delts (6)
Heavy DB lateral partials: 3x35x50
Bent over db rear delt flye: 30x15, 20x20, 10x25
Tris (4)
V-bar pressdowns: ramping 12, 10, 8, 6
Cardio: 1 30 sec wingate sprint on air dyne
6/2/13 PULL
Hams (5)
Lying Leg Curls w/ 3 sec negative: 12x90, 9x100, 6x110
Smith machine stiff-legs: 2x15x2pps+25s
Calves (4)
Seated calf raises: 4x12x1pps
Back (6)
V-grip pullups: 2x12
UH Lat Pulldowns: 10, 8, 10
Bent-over straight arm rope pulldowns: 1x15
Bis (4)
DB curls: 4x8x35, just 30 sec rest
Cardio: 1 30 sec wingate sprint on air dyne bike
6/3/13 PUSH
Quads (6)
Smith squats w/ bands: (bar weight only) 5x2pps, 5x2pps+5s, 2x5x2pps+10s, 12x1pps, 15x1pps
Chest (4)
Pec Dec Flyes: 2x15x full stack
DB press & twist: 2x15x60s
Delts (6)
Leaning single arm db lateral raise: 4x15x20
Band pull aparts on incline bench: 2x20
Tris (4)
EZ Bar skullcrushers: 2x20x quarter/side
Upright dips w/ 5 sec negative: 2x12
Cardio: TWO 30 sec wingate sprints on air dyne
6/3/13 PULL
Hams (5)
Lying Leg Curls: 2x10x110
Single-leg ham leg press (feet on top edge of pad): 30x2pps, 20x3pps, 10x4pps
Back (6)
Kneeling rope pulldowns: 3x12
Chest-supported HS rows: 3x10
Bis (5)
BB curls: 10x65, 10x75, 3x10x85
Calves (4)
Standing 1-leg BW calf raise: 4x15
Cardio: TWO 30 sec wingate sprint on air dyne bike
UPDATE*
So it’s pretty late here (1am) and I’m doing some soul searching concerning my current training and cardio. I’ve reached some nice conclusions in the process…
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Training push/pull every other day WITH bike sprints added is causing me to hold onto a shit ton of water. I am deducing that my cortisol levels are sky high. I’ve been gaining something like 2lb/week on 2300 cals, and that just ain’t a good sign.
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I never wanna get out of bed. This is new. Sleeping in until noon on weekends…no good. Again, think the training and cardio is too much.
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Mood is turning rotten and I’m having trouble concentrating in the evenings. This should NOT be happening on higher carbs!
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The more I think about it, the more I realize that this insane template was born out of an unhealthy emotional place. By that I mean, I’ve been so afraid of getting “fat” that I decided to go all out with training and cardio and make sure I was hitting big muscle groups and sprints everyday. Ironically, it may have caused a bit of the exact damage I was trying to avoid!
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One thing I will say is that strength is continually getting better. So I can handle higher frequency and it’s actually more optimal for me neurologically it appears.
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I’m going to cook up a new plan in the mean time. Something more moderate but still high intensity and 2x/week frequency for each bodypart. I can’t help but think something was being held back with this ultra-high frequency approach…maybe not every bodypart, but each day I’m sure some got left behind. I really like the idea of having a “pump” day and a “power” day for each bodypart.
I gave this current plan a full 5 weeks. I like to think I stimulated some growth in my legs with an all out assault on them basically. I learned alot about myself and how much I can push myself…it’s just not ideal for me considering my long term goals.
6/5/13 PUSH
Quads (6)
HS Hack Squats: 4x12x4pps, just 1 min rest (killed these today!)
Smith lunges: 2x20x light!
Chest (4)
HS Incline: 4x8x3pps, 60-75 sec rest only
Delts (6)
DB Lateral Raise: 2x10x30, 30 sec rest and a little body english on 2nd set
Pec Dec rear delt flyes: 2x15, 30 sec rest
HS Incline (again…but seat all the way down so very high incline): 2x15x2pps
Tris (4)
Rope pulldowns: 4x8, just 15 sec rest, nice pump!
Cardio: NONE BITCHEZZZZ (bike sprints have been bothering my groin a bit. I did some hardcore FML soft tissue manipulation last night and its still dull today. Wanted to take it easy with explosive movements.)
Hey jake I here ya on this.I’ve had the same problems as well.Sprints every day,2 a day training and hitting everything twice a week.I would jack myself up on caffeine,stims etc trying to keep up the pace and my cortisol would be sky high and I’d hold a ton of water.All of this while feeling like shit and having no motivation.I would say fuck it relax on my training etc and drop a ton of water and look ten times better then when I was going balls out.
I love and still hit body parts twice a week and still throw In some sprints as well but I TRY to back off when I know I should.It is a battle for me cause I’m a stimulus junkie and love to train.You would think I’d learn from how many times I’ve dug myself Into a hole like this haha.Any way just wanted to chime In and tell ya that I’ve been dealing with this sort of thing myself lately.Got any words of wisdom for getting this through my thick skull I’m all ears haha.Hang In there man.
[quote]jppage wrote:
Hey jake I here ya on this.I’ve had the same problems as well.Sprints every day,2 a day training and hitting everything twice a week.I would jack myself up on caffeine,stims etc trying to keep up the pace and my cortisol would be sky high and I’d hold a ton of water.All of this while feeling like shit and having no motivation.I would say fuck it relax on my training etc and drop a ton of water and look ten times better then when I was going balls out.
I love and still hit body parts twice a week and still throw In some sprints as well but I TRY to back off when I know I should.It is a battle for me cause I’m a stimulus junkie and love to train.You would think I’d learn from how many times I’ve dug myself Into a hole like this haha.Any way just wanted to chime In and tell ya that I’ve been dealing with this sort of thing myself lately.Got any words of wisdom for getting this through my thick skull I’m all ears haha.Hang In there man.[/quote]
Yep, the lack of motivation thing is actually sneaking up on me, and that’s very much not like me. I’ve had to start taking more caffeine again, too! Sounds familar!
I’m definitely gonna settle on a 6 day 2x/week split so I have my sundays off, and hit some interval training on the stair master or something just twice a week.
It seems like ultra high frequency doesn’t gel with guys like you and me who really bring intensity to the table each and every workout. 2x/week might just be my sweet spot.
caffeine is a vasoconstrictor … just sayin’
[quote]Mr. Walkway wrote:
caffeine is a vasoconstrictor … just sayin’[/quote]
Ah yes, I’ve noticed some mild issues with regards to that =/