Nice job getting hallowed to check you out wink wink
Anyway dude I had 3, count em 3 questions if youd indulge me.
Can you recommend any good secondary chest exercises? Ive tried incline flys/flys and pull overs but they all nag my shoulders. I have a cable machine but im trying to use it as little as possible so id rather not have to resort to crossovers.
For a dynamic upperbody warm up could you give me an example of a few movements? Like on my lower days ill do some box jumps, mountain climbers, grioners etc but am at a bit of a loss for upper body dynamic stuff. Does med ball work and push ups count?
And last, when foam rolling in the evening whats a good number to shoot for massage wise? Im just going till I cant do it anymore(usually 20 rolls or so).
[quote]Oregand wrote:
Nice job getting hallowed to check you out wink wink
Anyway dude I had 3, count em 3 questions if youd indulge me.
Can you recommend any good secondary chest exercises? Ive tried incline flys/flys and pull overs but they all nag my shoulders. I have a cable machine but im trying to use it as little as possible so id rather not have to resort to crossovers.
For a dynamic upperbody warm up could you give me an example of a few movements? Like on my lower days ill do some box jumps, mountain climbers, grioners etc but am at a bit of a loss for upper body dynamic stuff. Does med ball work and push ups count?
And last, when foam rolling in the evening whats a good number to shoot for massage wise? Im just going till I cant do it anymore(usually 20 rolls or so).[/quote]
Dude, do you remember that whole part about “I’m backing out…?”
[quote]Oregand wrote:
Nice job getting hallowed to check you out wink wink
Anyway dude I had 3, count em 3 questions if youd indulge me.
Can you recommend any good secondary chest exercises? Ive tried incline flys/flys and pull overs but they all nag my shoulders. I have a cable machine but im trying to use it as little as possible so id rather not have to resort to crossovers.
For a dynamic upperbody warm up could you give me an example of a few movements? Like on my lower days ill do some box jumps, mountain climbers, grioners etc but am at a bit of a loss for upper body dynamic stuff. Does med ball work and push ups count?
And last, when foam rolling in the evening whats a good number to shoot for massage wise? Im just going till I cant do it anymore(usually 20 rolls or so).[/quote]
Dude, do you remember that whole part about “I’m backing out…?”[/quote]
are you doint a lean gains diet where your goal is to get bigger? Either way, Shelby is the man. I met him at an event that Biotest sent me to! He is a straight shooter, awesome guy, and really genuinely cares about his clients. I’d def hire him before anyone else.
Also, wanted to say good work in here. You have very impressive bench and dead numbers. I was curious as to your goals though? I’m not an expert, but I don’t understand why you work in such high reps on compound movements. I’ve been starting off each session with a ‘strength’ movement in which I perform a complex lift (inc bench, DL, squat, mil press) in the 3-6 rep range,then moving on to hypertrophy/assistance exercises.
[quote]hlss09 wrote:
are you doint a lean gains diet where your goal is to get bigger? Either way, Shelby is the man. I met him at an event that Biotest sent me to! He is a straight shooter, awesome guy, and really genuinely cares about his clients. I’d def hire him before anyone else.
Also, wanted to say good work in here. You have very impressive bench and dead numbers. I was curious as to your goals though? I’m not an expert, but I don’t understand why you work in such high reps on compound movements. I’ve been starting off each session with a ‘strength’ movement in which I perform a complex lift (inc bench, DL, squat, mil press) in the 3-6 rep range,then moving on to hypertrophy/assistance exercises. [/quote]
I’m pretty sure Shelby is after lean gains with me. I’ll being eating a minimal caloric surplus to start. Alot of people I know keep telling me I’ve wasted my money, so it’s nice to get some support in here =) I’d like to get to 230 at 15% body fat. I believe that would set me up perfectly to hit 200 8% body fat…when I’d like to start fitness modeling.
I’m just following 5/3/1 on the big 4. I think the number of reps I’m hitting is higher than typical atm, but I imagine months down the road these will slowly drop off and it will become quite the challenge to hit the requisite reps. I hope they stay this high though!
you should get on the Virgin Coconut Oil bandwagon. Seriously. Look up some of John Meadows’ stuff about Medium Chain Triglycerides and Coconut Oil. Mountain Dog Diet, look it up!
[quote]hlss09 wrote:
you should get on the Virgin Coconut Oil bandwagon. Seriously. Look up some of John Meadows’ stuff about Medium Chain Triglycerides and Coconut Oil. Mountain Dog Diet, look it up! [/quote]
Excellent. I can throw that into one of my shakes as my fat source. Almond butter is great, but not with every meal…lol.
Glad to hear youve started with Shelby, your diet does look quite different already. Especially the workout nutrition.
If people tell you your wasting your money then they just dont have the same passion for this that you do, its important too you so everyone else can kindly get f**ked.
Anyway dude, Im sure youll hit your goals dead on and im rooting for ya.
[quote]Oregand wrote:
Glad to hear youve started with Shelby, your diet does look quite different already. Especially the workout nutrition.[/quote]
Really? I mean I see workout changing, but other than that not too much. Maybe you’re just not used to seeing me eat like such a bodybuilder, lol.
[quote]
If people tell you your wasting your money then they just dont have the same passion for this that you do, its important too you so everyone else can kindly get f**ked.[/quote]
Harsh dude! They just can’t relate is all. I’ve learned not to get defensive though, so that’s a plus. I have nothing to defend. I try to change the subject as soon as possible.
I sure hope so. I’ve been very dedicated and precise with my training. Time to follow suit with the eats. Thanks for the support as always.
ALOT of new stuff going on in my world of training and dieting, so hopefully you understand my hiatus from answering all your questions atm. Plus, I honestly think I’ve pushed you in the right direction as much as I can. Nothing more to it but to do it.
I’ll recommend buying “Maximum Strength” from Cressey, just for his pages on a proper warm up.
What the hell. Here’s my initial pics I sent over to Shelby on 8/23/11.
As I like to do, they are taken in the morning (so no pump) with no flexing. What you see is what you get. If only more guys had the courage to post up some shots without their favorite lighting/flexing pose/insane pump after 40 min of arm training =/
[quote]Oregand wrote:
Glad to hear youve started with Shelby, your diet does look quite different already. Especially the workout nutrition.[/quote]
[quote]
Really? I mean I see workout changing, but other than that not too much. Maybe you’re just not used to seeing me eat like such a bodybuilder, lol. [/quote]
Obviously not dude, Lol! I never thought id see the day when you started counting Kcals, my whole world just did a 360.
