DB Incline Pec Flyes?
[quote]jskrabac wrote:
DB Incline Pec Flyes?[/quote]
No, Ive ditched the flys altogether after reading Cressey’s blog on what they will do to your shoulders.
Ive replaced them with DB Incline press, healthy shoulders = better press.
[quote]Oregand wrote:
[quote]jskrabac wrote:
DB Incline Pec Flyes?[/quote]
No, Ive ditched the flys altogether after reading Cressey’s blog on what they will do to your shoulders.
Ive replaced them with DB Incline press, healthy shoulders = better press. [/quote]
Right, except DB Press is also NOT A SECONDARY CHEST EXERCISE.
Small update, I will be doing my numbers in lbs from now on.
Tuesday: Circuits
Warm up
Circuit A: 3 rounds/ 2 min rest/ 12 - 15 reps
A1: DB press - 33 lbs X 15 - 18 reps
A2: Front S - 135 lbs X 15 reps
A3: BB Row - 135 lbs X 13 - 15 reps
A4: RDL - 135 lbs X 12 - 15 reps
A5: Plank - 35 - 40 secs
Rest: 10 - 12 Mins
Circuit B: 3 rounds/ 2 mins rest/ 15 - 20 reps
B1: OHP - 66 lbs X 15 - 16 reps
B2: Step ups - 110 lbs X 15
B3: Pull down - 40 lbs X 15 reps
B4: Pull through - 48 lbs x 15 reps
B5: Crunch - 25 lbs x 20 reps
Cant even believe how painful these workouts are. After my circuit B was done there was enough sweat on the floor to give the idea I had knocked over my water bottle.
I cant believe im now looking at max effort squat day as easy compared to this.
Impressive Front squats, Rows and step ups. I know it’s difficult to switch weights with so little rest time, but just be mindful of the fact that you don’t HAVE TO use the same weight on all sets. That’s why you have rep ranges. You may be fuck it if I’m gonna get 60kg for 15 on this next set, but I can do 65 for 12. That’s progress man!
Have you lost weight yet? .5kg/week make it happen, son!
[quote]jskrabac wrote:
Impressive Front squats, Rows and step ups. I know it’s difficult to switch weights with so little rest time, but just be mindful of the fact that you don’t HAVE TO use the same weight on all sets. That’s why you have rep ranges. You may be fuck it if I’m gonna get 60kg for 15 on this next set, but I can do 65 for 12. That’s progress man!
Have you lost weight yet? .5kg/week make it happen, son![/quote]
Ok dude, Ill keep that in mind when doing the sets and try to push the weight.
As for my weight, I havent weighed myself since I stopped the AD which was 2 weeks ago. Ill start my weekly weigh ins this Sat morning and let you know what kinda trend is happeneing.
I found a present for you. This is the first workout video I’ve ever seen that legitimately turned me on. I don’t think she’d be able to do another full set without me “stepping in.” =P
[quote]jskrabac wrote:
I found a present for you. This is the first workout video I’ve ever seen that legitimately turned me on. I don’t think she’d be able to do another full set without me “stepping in.” =P
Are you trying to ruin my workout focus?
What an awesome gift, I dont think wed want to her do another full set without you getting in there 
Thursday: Quads/Hams
Warm up
Quads:
A) Box Squats - 154x6, 176x6, 198x6, 225x6, 245x4(Was super pissed off that I stopped at 4, I lost focus and BAM! squats over. Wont happen next week, its the full 6 or I quit lifting)
S
B) SL Box Squats - 0lbs X 6 (Lower box than last week)
Rest: 2 Mins
Hams:
A) BB Hip Thrust - 88x6, 110x6, 132x6, 154x6, 176x6(Still a little safe with these as im unsure of the form)
S
B) GHR - 25lbs x 7
Rest: 2 Mins
Done 5 times
Circuit C: 3 rounds/ 1 Min rest/ 12 - 15 reps
Front raise - 20lbs x 12 - 13
DB Curl - 30lbs x 12
Tricep pulldown - 50lbs x 12
Trained fasted for the first time ever today and loved it. I had boats more energy and felt happier overall. I know being happy isnt manly but its how I felt god damit.
I like the idea of IF, im hoping it will stop me overeating in the evenings. So far I like it and will keep at it if I dont see any muscle loss.
Heres the setup since I train morning
5:30 - Get up
6:15 - BCAA 10 grams
6:30 - Train
8:30 - BCAA 10 Gram
10:30 - BCAA 10 grams
12:30 PWO (1,000 Kcals)
Etc etc etc
Looks good man, just remember to stick to the macro guidelines Martin outlines as well- especially on rest days.
Friday: Circuits
Warm up
Circuit A: 3 Rounds/ 2 Mins rest/ 8 - 12 reps
A1: DB Press - 44 lbs x 11 - 12
A2: Front S - 154 lbs x 11 - 12
A3: BB Row - 154 lbs x 9 - 11
A4: RDL - 154 lbs x 8 - 10
A5: Plank - 0 lbs x 30 - 40 Secs
Rest: 8 - 10 Mins
Circuit B: 3 Rounds/ 2 Mins rest/ 12 - 15 reps
B1: OHP - 77 lbs x 12 - 14
B2: BB Step ups - 132 lbs x 24
B3: Pull through - 58 lbs x 12 - 13
B4: DB Row - 55 lbs x 12 - 13(Other people using the machine, had to make due with a horizontal pulling moment.)
B5: Crunch - 35 lbs x 15
[quote]Oregand wrote:
A1: DB Press - 44 lbs x 11 - 12
A3: BB Row - 154 lbs x 9 - 11
B1: OHP - 77 lbs x 12 - 14[/quote]
Think about these 3 for a little bit and why one of them just isn’t nearly where it should be.
Monday: Chest/Back
Warm up
Chest:
A) BB Bench - 88x6, 110x6, 132x6, 154x6, 176x4(This needs to be 6 next week)
S
B) DB Fly Incline - 40 lbs x 8
Rest: 2 Mins
Back:
A) DB Rows - 100 lbs x 6
S
B) FacePulls - 60 lbs x 8
Done 5 times
Circuit C: 3 Rounds/ 1 Min rest/ 15 - 20 Reps
C1: Front raise - 18 lbs x 15
C2: DB Curl - 22 ls x 15
C3: Pull Down - 40lbs x 15 - 18
Weighted myself at the gym this morning(no shoes but clothes) and was 88KG on the dot. That 194 lbs as opposed to 189 on Sat morning with no clothes.
Ima aim for 1 lbs weekly to lose as its reasonable. Though, I dont understand how I went from 185 too 189 eating far less. Fuck man, who knows but lets not panic, we have a goal 1 lbs weekly, now lets make it happen.
Bank holiday today aswell, so instead of training at about 7 am I was training at 10 or so, the gym was PACKED. This could be a small problem when collage starts back up as I might have to rethink my circuits.
I dont want to be the asshole super setting 5 different things in a packed gym but thats a month away still so ill deal with that shit when I get there.
Personally im thinking BB complexes will be the answer as no one will give a shit if I rob 2 barbells and a squat rack but they will go mad if I rob a BB, Squat rack, bench, DB’s and a cable machine.
Also, training with the “real” althletes today has kinda opened my eyes as to how weak everyone is. They were front squatting and the weight never got over 110 lbs yet they were no where near breaking parallel. Oh and the best DL in my gym so far? A steller 225 lbs, like seriously guys FML.
We should totally go splits on a squat rack/weights and find somewhere to store it! I figure if we cobble together a mere 2,000 or so we could get ourselves a decent set-up…
[quote]phlegms wrote:
We should totally go splits on a squat rack/weights and find somewhere to store it! I figure if we cobble together a mere 2,000 or so we could get ourselves a decent set-up… [/quote]
Yeah I think it would be a great investment.
A squat rack(up too 1400 lbs) is 450 including shipping, a Oly BB with 240KG of Oly metal plates is 550 with shipping(It comes with adjustable DB’s) and a free bench is about 200.
So 1 rack - 450
2 sets of bars and plates - 1100
1 bench - 200
Total - 1750 euro
Between the two of us thats about 900 each brah.
Tuesday: Circuits
Warm up
Circuit A: 3 Rounds/2 Min rest/ 12 - 15 reps
A1: DB Press - 60 lbs x 10 - 12
A2: Front S - 132 lbs x 12 - 13(Ive set the box from just at parallel too about 2 inchs below)
A3: BB Row - 132 lbs x 13 - 15
A4: RDL - 132 lbs x 12 - 13
A5: Plank - 30 - 35 seconds
Rest: 10 Mins
Circuit B: 3 Rounds/2 Min rest/ 15 - 20 reps
B1: OHP - 66 lbs x 15
B2: Step ups - 110 lbs x 30
B3: Pull Down - 40 lbs x 15 - 18
B4: Pull Through - 45 lbs x 15 - 16
B5: Crunch - 35 lbs x 20
So a couple of thoughts,
Im, moving the arm circuit to circuit day like its supposed to be. During todays sets it was my arms that gave out before my lungs on a few sets which is not what we want.
BCAA’s taste like someone has taken a nice dump in my mouth.
Set the box for my squats from just parallel to under, I feel my quads are getting worked far too much by the squats in general and im putting this down to not going deep enough. So from now on my squats will always be below parallel. Saying this made the Front squats slightly harder is like saying ass rape is only slightly wrong.
^ wait, you hit 110lbs on step ups for 30 rep sets? like 30 reps each leg???!!!
[quote]jskrabac wrote:
^ wait, you hit 110lbs on step ups for 30 rep sets? like 30 reps each leg???!!![/quote]
Omg no dude, 30 reps in total. 60 reps and im pretty sure I wouldnt walk the next day.
if you’re taking BCAAs, mix in a no cal/no suger flavourer with it. im using the stuff you get with the anaconda protocol, somehow i ended up with 5 unused bottles!
[quote]caveman101 wrote:
if you’re taking BCAAs, mix in a no cal/no suger flavourer with it. im using the stuff you get with the anaconda protocol, somehow i ended up with 5 unused bottles![/quote]
Haha, your a real man then if you have 5 bottles of the stuff left. Forget the flavor, just do it on head!
Yeah so far Ive been told my two options are either use something like crystal light or just man the fuck up.
Option 2 isnt really working though ha.