[quote]Mr. Walkway wrote:
caffeine is a vasoconstrictor … just sayin’[/quote]
What’s another substitution for caffeine that has similar effects but doesn’t inhibit your pump?
[quote]chobbs wrote:
[quote]Mr. Walkway wrote:
caffeine is a vasoconstrictor … just sayin’[/quote]
What’s another substitution for caffeine that has similar effects but doesn’t inhibit your pump?[/quote]
Carbohydrates…lol.
6/7/13 PULL
Hams (5)
SuperSet: 3 sets each
Lying Leg Curls w/ 3 sec negative: 6x110 (these are very explosive)
Monster band pull-throughs, 1 sec squeeze at contraction: 12 reps
HS stiff-leg deadlifts: 2x12x3pps
*lot of focus on speedy, forceful concentrics today
Back (6)
Wide-grip lat pulldown: 2x12
V-grip cable row: 2x12
TRX rows: 2x12…lol, don’t ask. Just felt like it.
Calves (4)
Single-leg calf raises on hack machine: 2x20x0pps, 15x1pps, 10x2pps
Bis (5)
Seated incline DB curls: 3x12x30, 30 sec rest
Cable cross-body curls: 1x15, 1x12 (1 sec squeeze at peak)
Cardio: 3 rounds 1 min ON/1 min OFF intervals on row machine
6/7/13 PUSH
Quads (6)
Superset
*just 1 min rest between all supersets!
Leg extensions: 15x120, 15x135, 15x120
Leg Press: 15x6pps, 15x7pps, 15x6pps
Smith squats: (feet very narrow and shallow) 3x8x2pps
HS Hack Squats: (feet high and wide) 3x8x3pps
Chest (4)
Hi to lo cable flyes: 4x10, just 30 sec rest
Delts (6)
Seated smith OHP: 8x1pps, 7x+55ps, 6x+65ps, 5x+75ps, 4x+85ps, 20x1pps, just 30 sec rest
Tris (4)
Giant set, just 30 sec rest between rounds
Underhand pulldowns: 4x8,
Overhand pulldowns: 4x8
Overhead extensions: 4x8
Cardio: Sludge hammer tire strikes. 4 rounds of 20 reps, 1:30 rest. 2 rounds right hand, 2 rounds left hand.
6/8/13 PULL
Hams (5)
SuperSet: 5 sets each, just 1 min rest between
Lying Leg Curls: 12x90
DB Stiff-leg RDL: 12x85
Calves (4)
Seated Calf Raise: 4x25, 30 sec rest
Back (6)
NG Pulldown: 6x15, just 30 sec rest…PUMP!
Bis (5)
DB curls: 5x15x20, 15 sec rest
No cardio today.
6/9/13
No lifting today. I took a 5 hour hike to the highest peak in Santa Barbara. It was a hell of a nice trip and absolutely scenic! Maybe I’ll have some pics to post up later. Kept macros consistent. Didn’t see a reason to change up anything.
6/10/13 Chest/delts/tris (monster volume today)
*legs were pretty fucked today from hike yesterday! Quads, hams, glutes, calves…fucked!
Chest (18)
HS incline with monster-mini bands: 6x3x2pps (plate weight), just 30 sec rest…these were tough!
BB Incline: 6 sets of 5 w/ 185, 195, 205, 205, 195, 195, 1 min rest
DB Bench press: 6 sets of 12 w/ 3x70, 1x60, 2x50, 1 min rest
Delts (18)
Seated DB Lateral raise: 6x12, just 30 sec rest
Cable rear delt flyes: 6x15, just 30 sec rest
Super high HS Incline press: 3x15x2pps, 2x15x1pps 25s, 1x15x1pps, 1 min rest
Tris (18)
Rope pressdowns: 6x8, 30 sec rest
Bent-over straight arm pressdowns: 6x15, 30 sec rest
Close-grip bench press: 6x8x135, 1 min rest
[quote]chobbs wrote:
[quote]Mr. Walkway wrote:
caffeine is a vasoconstrictor … just sayin’[/quote]
What’s another substitution for caffeine that has similar effects but doesn’t inhibit your pump?[/quote]
Nocotine. Actually srs. Piece of nicotine gum will sort you out. Chris wrote an article on it a couple years back, same effects, without jitters, and gum alone cant cause addiction. Even if it did no more so than caffeine. Just food for thought
UPDATE*
So I’ve basically decided to spend my last few days in Cali just having “fun” in the gym. I’ll wait until I see the new gym in Chicago and get settled in to my new life style to set up a new split.
Honestly, I loved the 4 day rotation I used all prep, I see no reason not to just use it for gaining now. It’s very flexible to sporadic days off too. It affords me the chance to take 1 or 2 days off each week wherever they may fall. Nothing would get “backed up” if I didn’t hit chest right on tuesday or something.
6/12/13 Back
Kneeling rope pulldowns: 4 ramping sets of 8
Dante Rows in HS: 4 ramping sets of 8
Straight bar overhand cable rows: 4 ramping sets of 8
Straight arm pulldowns: 4 ramping sets of 8
HS shrugs: 2x20, 2 sec squeeze
6/13/13 Legs/calves/abs
Lying ham curls: 15x90, 12x100, 9x110, then 9/9/9 drop w/ 100/80/60 followed immediately by 25 partials w/ 80 out of bottom position
Leg extensions: 20x150, 15x165, 12x180, then a 12/12/12/12/12 drop w/ 165/135/105/75/45
Leg press w/ 3 sec negatives: 15x6pps, 12x7pps, 9x8pps, 2x6x9pps
HS Hack Squat: ramping sets of 8: 2pps, 3pps, 4pps, 4 1/2 pps, 5pps then drop set 8x5 1/2 pps, 8x4pps, 16x2 1/2 pps, 16x1pps (sissy squats)
DB stiff-legs: 4x20x70s
Seated calf raises: 5x15, 30 sec rest
hanging knee raises: 5x15, 30 sec rest
6/14/13 Chest/delts
DB slight incline: 8x70, 8x80, 8x90, 8x100
Smith press w/ monster mini-bands: 3x6x1pps+25s (bar weight)
BB medium Incline: 3x10x185, then 11x185 (failed on 12)
Incline bench DB lateral raises: 15x15, 10x20, then 8 8 drop w/ 25/15
Machine lateral raises: 20, 25, 30
Superset
Rear delt band pullaparts w/ 1 sec squeeze: 3x15
TRX rear delt rows: 3x10
6/15/13 Back/calves
HS meadows rows: 3x8x180lb
DB dead-stops: 3x12x130s, explosive…hard squeeze and short hold at top
Meadows stretchers: 3x12
WG Lat pulldown: ramping 15, 12, 9, 6
HS chest-supported Rows: 3x15
Lo to high standing face pulls (for traps): 3x12
Standing 1-leg calf raises on step: 8x15/leg, just 30 sec rest and using only bodyweight
[quote]jskrabac wrote:
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[/quote]
Whatevaaaaa! You have abz. Ugh. You probably just finishes a pecan pie.
[quote]nez1nez wrote:
[quote]jskrabac wrote:
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[/quote]
Whatevaaaaa! You have abz. Ugh. You probably just finishes a pecan pie.[/quote]
That was first thing in the morning on a “leaner” day. You should see me after a pecan pie!
Hey jake good to see things are going well,and are you moving to Chicago permanently.I live In Michigan about 4hrs away,and the winter months are a little different than In Cali haha.Your gonna want that pecan pie warm.
[quote]jskrabac wrote:
[quote]nez1nez wrote:
[quote]jskrabac wrote:
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[/quote]
Whatevaaaaa! You have abz. Ugh. You probably just finishes a pecan pie.[/quote]
That was first thing in the morning on a “leaner” day. You should see me after a pecan pie! [/quote]
hahahh! ok, ok.
[quote]jppage wrote:
Hey jake good to see things are going well,and are you moving to Chicago permanently.I live In Michigan about 4hrs away,and the winter months are a little different than In Cali haha.Your gonna want that pecan pie warm.[/quote]
I’m actually from Chicago so I’m very aware =)
I’m out of my mind excited about getting to train at Quads gym there!!
6/16/13 Delts/arms/abs/cardio
Delts
DB lateral raises (nazi strict w/ big squeeze at top): 20x15,15x20, 10x25+20 partials
Cable rear delt flyes: heavy 12, 10, 8 ramping, then 1x30 lighter
Arms
**all supersets w/ 1 min rest between
V-grip pressdowns+DB curls: 4x15
Bent-over underhand pushdowns (so bar to top of head for stretch)+HS Preacher curls: 5x12
Close-grip bench press+Hammer curls: 6x10
abs
hanging leg raises on dip bar: 4x20, 30 sec rest
Rope incline bench cable crunches: 4x15, 30 sec rest
cardio
Row machine: 6 intervals of 30 sec ON/30 sec OFF
So after tossing and turning for so long I’ve finally reached a consensus on the split I want to run in Chi. I’m basically gonna do what I did all prep with a few tweaks. I’m gonna stick to the following 4 day rotation w/ roughly this template. I’m not gonna put a number or even a range on total volume, because I operate best and have the most fun when I go by feel with that. Plus, not all sets are created equal. A mega drop set is not really the same as just a standard set of 10.
I’ll make sure I take 1 or 2 days off each week depending on random work shit and family visits =). Basically I’m hitting bodyparts every 5 or 6 days, and delts a bit more.
WORKOUT 1:
hams: 1 curl, 1 stiff-leg movement
quads: 2 press, 1 iso or single leg movement
calves: 1 seated, 1 standing
WORKOUT 2:
chest: 3 presses, 1 stretching movement
delts (heavy): 1 side, 1 rear, 1 press
abs: 1 upper, 1 lower movement
WORKOUT 3:
back: 2 heavy rows, 1 pulldown, 1 stretching, 1 upperback, 1 trap
calves: 1 seated, 1 standing
WORKOUT 4:
delts (pump): 1 side, 1 rear, possibly a front iso
bis: 3 or 4 w/ a hammer or rev. grip movement included
tris: 3 or 4 w/ a close-grip press or weighted dip included
abs: 1 upper, 1 lower
cardio: 5-10 min of intervals, most likely row machine…love that thing!