[quote]Oregand wrote:
Hey dude,
Nice Avi. Looking real … erm… real like a batman villain haha.
When you said to me last week you would change my strength training days what kinda way would you think of changing them up?[/quote]
I think it’s fine.
[quote]jskrabac wrote:
[quote]Oregand wrote:
Hey dude,
Nice Avi. Looking real … erm… real like a batman villain haha.
When you said to me last week you would change my strength training days what kinda way would you think of changing them up?[/quote]
I think it’s fine.[/quote]
Cool, btw I read the article you sent me and I thought it was pretty funny how lose my diet is too it atm.
Like with that diet id be on 1850 kcals daily, atm im cycling 23 - 400 training days and 20 - 100 non training days.
My diet is already 55% fats, 35 - 30% P and less than 15% carbs all from veggies and one piece of fruit on training days etc.
The biggest difference is the lower kcals and the fact theres a re feed every two weeks.
Looks like you were onto something when you went high fat for your fat loss diet. Go figure huh?
[quote]Oregand wrote:
[quote]jskrabac wrote:
[quote]Oregand wrote:
Hey dude,
Nice Avi. Looking real … erm… real like a batman villain haha.
When you said to me last week you would change my strength training days what kinda way would you think of changing them up?[/quote]
I think it’s fine.[/quote]
Cool, btw I read the article you sent me and I thought it was pretty funny how lose my diet is too it atm.
Like with that diet id be on 1850 kcals daily, atm im cycling 23 - 400 training days and 20 - 100 non training days.
My diet is already 55% fats, 35 - 30% P and less than 15% carbs all from veggies and one piece of fruit on training days etc.
The biggest difference is the lower kcals and the fact theres a re feed every two weeks.
Looks like you were onto something when you went high fat for your fat loss diet. Go figure huh?[/quote]
Yea, that article was published right as I was finishing my cut, and I was thinking, “hmmm, I’m pretty much doing this.” Lol.
Thursday 8/4/11
Bench Press: top set 7x250 (that’s more like it!)
High Incline DB Press: 6x45, 6x50, 6x55, 6x60, 6x65, 7 (+1 help)x70
Complex 4 rounds
Close Grip Bench: 2x6x155, 8x135, 6x135
DB Tri Ext.: 2x6x30, 8x30, 7x30
DB Pec Fly: 3x10x35, 8x35
[quote]Oregand wrote:
[quote]jskrabac wrote:
It might sound a bit ghey, but when I get around to having kids, I want them to have a father who actually looks like the superheroes they’ll look up to. [/quote]
This x2[/quote]
That’s amazing, those migraines sound like total hell man glad you recovered
Friday 8/5/11
Deadlift: top set 8x395
Lat Pulldown: 6x160, 6x170, 6x180, 5x190, 4x200
60 sec rest
BB Bulgarian Split Squat: 8x115, 6x125, 6x135, 6x145
45 sec rest between legs
Neutral Grip Cable Row: 6x190, 6x200, 6x210, 20x140
60 sec rest
Hamstring Curls: 3x8x105, 20x75
60 sec rest
Today’s workout was a combination of my second leg day as well as my second pull day. Things got bumped back a day due to my migraine, and tonight I’m flying home to visit my family in chicago and see my new nephews. Boy, this was a tough week! I will be taking the whole next 6 days off.
Your rowing got better pretty fast 
[quote]jasmincar wrote:
Your rowing got better pretty fast :P[/quote]
I think you just took a few of my numbers out of context. I had a strained lat the past few weeks.
Friday 8/12/11
OHP: top set 10x145 (1rm was 155 just 5 months ago!)
DB Incline Bench: 10x55, 10x60, 7x65, 7x60 (wtf! lol…6 days off took it’s toll right here!)
60 sec rest
Complex: 4 rounds 10-15 reps
DB Lateral Raise: top set 15x15
Seated Face Pull: 4x15x50
DB Front Raise: top set 15x20
30 sec rest
Considering I did nothing for the last 6 days, I’m not surprised my DB press went to shit really fast. I’m very pleased with the OHP PR in spite of it all. My shoulder complex was solid too.
Saturday 8/13/11
Box Squat: top set 13x290
Reverse Lunge: 15x115, 12x125, 10x135, 15x115
90 sec rest
BB Hip Thrusts: 4x10x225
90 sec rest
Superset:
Pallof Press: 3x12x85
Plank: 2x1 min
[i]30 sec rest[i]
Sunday 8/14/11
BB Rows: 12x135, 12x145, 10x155, 8x165, 9x175
60 sec rest
Neutral Grip Lat Pulldown: 10x140, 10x150, 10x160, 13x120-15s rest-5x120-15 sec rest-2x120
60 sec rest
I overshot my first 3 sets here and couldn’t get my typical 20 on my fourth set all in one go. Oh well, I don’t think my muscles can tell the difference. =)
Alt. Sets:
BB Curl: 15, 10, 10, 15x60
DB Rear Delt Fly: 15, 12, 12, 15x20
30 sec rest
Standing Calf Raise: 5x10-15 top sets 15x165, 10x195
60 sec rest
Seated Calf Raise (light, slow): 12x45, 10x45, 12x35, 15x35, 15x25
60 sec rest
Some of his myriad strength feats:
* Goerner could bust out a two hands power clean & push jerk with a solid globe barbell weighing 330 lbs in street clothes, dead cold, with no warmup, through his 20 year competitive career. Did I mention that the shaft of the non-revolving barbell happened to be 2â?? inches in diameter?
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In 1920, two decades before testosterone was isolated, Goerner pulled a one-handed deadlift of 727lbs, with a hook grip- no strap. Fucking sick.
-
That same year, he also rocked a 595.5lb dead using just 2 fingers of each hand.Again, in 1920, he pulled 793.75 using a double overhand hook grip.
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Leg pressing 24 men, total weight 4123lb, on a plank with the soles of his feet, 1921.His best deadlift was pulled off in a weird manner, but his ripped up 830 using a 441 lb barbell, then had two men stand on either side. He locked it out and held it for a couple of seconds though… when he was 42 years old.
-
275 lb power clean and strict press
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363.5 clean and jerk → The best part about this is that his form apparently blew shit, and he just forced it up with retard strength and hate. George Jowett insisted that if Goerner had decent form, he could have put up 440 in that lift.
-
an easy one hand swing of 220.5 lbs
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a CROSSED-HAND snatch with 231.5. Give that a fucking shot sometime.
-
430 lb two hands anyhow
-
442.5 continental lift
Looks like Ive got a new list of goals
Monday 8/15/11
Bench Press: top set 10x230
High Incline DB Press: 10x45, 10x50, 10x55, 8x60
60 sec rest
Complex: 4 rounds
Close Grip Bench Press: 2x15x115, 11x115, 10x115
DB Tri Ext.: 4x15x20
Db Pec Fly: 3x15x30, 12x30
30 sec rest between, 60 sec between rounds
Tuesday 8/16/11
Deadlift: top set 12x365
Bulgarian Split Squats: 15x75, 12x85, 10x95, 15x75
45 sec rest between legs
Hamstring Curls: 15, 12, 10x75, 15x60
60 sec rest
Superset:
Ab Wheel Rollouts: 3x10
Side Plank: 30s/side
Wednesday 8/17/11
Lat Pulldown: 12x130, 12x140, 12x150, 8x160, 10x140
60 sec rest
Neutral Grip Cable Row: 10x160, 10x170, 10x180, 20x130
60 sec rest
Alternating sets:
DB Hammer Curls: 15x30, 15x30, 10x30, 15x30
Straight Arm Pulldown: 4x15x70
30 sec rest
Seated Calf Raise: 12,10, 12, 12, 15x70
Since youve been on the 6 day routine for a while how do you feel about it over 4xweekly or 3xweekly?
Not even so much the physical side of things but from a mental perspective? Are you finding it better to be in the gym more often than not?
[quote]Oregand wrote:
Since youve been on the 6 day routine for a while how do you feel about it over 4xweekly or 3xweekly?
Not even so much the physical side of things but from a mental perspective? Are you finding it better to be in the gym more often than not?[/quote]
Mentally, it hasn’t been that different. It’s nice to have the extra peri workout window for carbs 6x/week instead of 3 or 4. I have been in a better mood throughout the week as well. Just ask my family and gf.
Splitting up my training 6 ways has enabled me to be much more focused in my training. I actually have been using the word “annihilate” lately when asked about my training, because that’s exactly what I’m doing to my muscles each session, giving myself just enough recovery space between days training the same muscle groups to do it all over again.
Overall, it was a good decision. One of my gym buddies asked me how long I’m going to stick with it, and I said until I hit 230. Then, I may drop to 4 or 5 day split. Who knows. That’s like 12 months away. I only see no more than about one month ahead and one month behind in my training anymore.
Friday 8/19/11
OHP: top set 9x150
DB Incline Press: 8x(55, 60, 65, 70, 75)
60-90 sec rest
Complex: 4 rounds 8-12 reps
DB Lat Raise: top set 12x20
Seated Face Pull: 4x12x60
DB Front Raise: top set 12x25
What’s mind blowing to me is that 5 1/2 months ago my 1rm was 155 for ohp, and I was pushing 120 for 9.
Saturday 8/20/11
Box Squat: top set 11x310 (FUCK.YEA.MOTHAFUCKA!)
Reverse Lunge: 12x135, 11x145, 10x155, 9x165 (damn this one burned)
90 sec rest
BB Hip Thrusts: 8x225, 8x245, 10x245, 8x275
90 sec rest
Superset:
Pallof Press: 3x12x85
Plank: 2x1 min
So my new 2011 goal for box squats has now been updated to 8x345.
Sunday 8/21/11
BB Rows: 8x135, 8x155, 8x175, 8x195, 6x215
60-90 sec rest
Neutral Grip Lat Pulldown: 8x150, 8x160, 8x170, 20x140
60 sec rest
Alt. Sets
BB Curl: 4x8x80
DB Rear Delt Fly: 4x10x25
30 sec rest
Standing Calf Raise:
20x90, 15x105, 12x120, 10x135, 30x75 (ouch!)
60 sec rest