Physique Clinic discussion for CrewPierce

Training Bodybuilding
221

[quote]JNM6125 wrote:
Wow CrewPierce, i am in love with your forum… and as unmanly as this sounds, it really touched me. I started picking up the weights seriously last year, and can relate to your drive, dedication, and mindset about toxic people…As my body began to transform, i noticed that this girl that i was dating began to fight me, saying that i was selfish because i cared only about how i looked, she was probably mad because i would bring my protien shake whenever we went out.

my brother fouhgt me, saying his friends were younger and were waaay bigger than me. my parents would bitch and make fun of my diet EVERYDAY and friends… Everyone i could possibly think of that was close to me in my life was polluting my mind into not working out… and my friends would say things like you dont have a 12 hour job like me thats why you find time to work out…lol… i bought the book 48 laws of power and began to read that… and today the only person i am talking to in my life is one close friend who is also serious about bodybuilding…lol… and i learned that i just had to weed out the people in my life that were dragging me down and not bringing me up…

I had a quick question pierce… was wondering if you could ask coach Thib what he thought about using smith machine for bench press, incline press, and military press… i hear that free weights are better for free motion, but my buff buddy uses the smith all the time and am a lil confused. and coach Thib if your reading this, i think you are one of the best damn coaches, if i was a woman i would marry you… stay toxic free and keep downing them oranges![/quote]

Damn man, that was possibly the most serious post I’ve had on here and it put things into perspective for me as to what I’m doing with this Physique Clinic. I’m really happy it could reach out to someone.

I know your pain of having to ditch a bunch of people but it gets better man! You’ll find that you slowly will be adding people with the same mind set as yourself or at least they will be people who support what you do.

As far as the Smith machine goes I don’t think he will find it a very good substitute. Plus if you notice a lot of my movements have switched to DB’s with a hammer grip. This would not be possible for the Smith Machine to copy. If you are training by your self though the Smith Machine is always better than getting stapled to the bench! :slight_smile:

If you want Thibs answer not just what I think he would say lol you can post the question in his locker room forum. I know he checks that all the time and does a great job of answering everyone’s questions!

222

will do, thanks.

223

Yeah, brah, fuh real like I don’t have any friends 'cept teh SHUGS and teh CHAD. The Pheonix Theory just completely focused my anger on one thing - getting SWOLE.

Now I only associate with brahs that are as hardcore as myself. Seriously, like these Post-New Year’s bitches at the gym be axin me for advice and I’m like BRAH YOU DON’T HAVE ANY T!! TALK TO SOMEONE YOUR OWN SIZE BRAH!!

224

[quote]CrewPierce wrote:

My split is:
Mon: Upper Body Strength
Tue: Lower Body Strength
Wed: Off
Thur: Upper Body Mass
Fri: Lower Body Mass
Sat: Arms
Sun: Strongman

[/quote]

Hey CrewPierce,

Nice job so far, been following both your threads. In regards to your training split, is one day off per week enough rest for you, or are you feeling burned out? Just curious.

Keep rollin!

225

[quote]tmoney1 wrote:
CrewPierce wrote:

My split is:
Mon: Upper Body Strength
Tue: Lower Body Strength
Wed: Off
Thur: Upper Body Mass
Fri: Lower Body Mass
Sat: Arms
Sun: Strongman

Hey CrewPierce,

Nice job so far, been following both your threads. In regards to your training split, is one day off per week enough rest for you, or are you feeling burned out? Just curious.

Keep rollin![/quote]

I’m feeling pretty good actually, but I did have to add in some Power Drive to help out! I get tired by the end of the week but as odd as it may sound the strong man training actually helps refresh me!

226

[quote]cormac wrote:
Yeah, brah, fuh real like I don’t have any friends 'cept teh SHUGS and teh CHAD. The Pheonix Theory just completely focused my anger on one thing - getting SWOLE.

Now I only associate with brahs that are as hardcore as myself. Seriously, like these Post-New Year’s bitches at the gym be axin me for advice and I’m like BRAH YOU DON’T HAVE ANY T!! TALK TO SOMEONE YOUR OWN SIZE BRAH!![/quote]

?

227

Question for anyone. Looking for a little advice: is it bad to put water, 2 cups total of frozen strawberries, blueberries, raspberries a whole banana and 5 grams of glutamine and a serving of greens plus in with 2 scoops of protein? and 2 caps of fish oil(sometimes put raw oats 1/2 skim milk 1/2 water or carton of egg whites) would this shake add to a lot of unnecessary calories or possible weight gain before bed or for breakfast?

Thanks in advance.

228

[quote]spencer28 wrote:
Question for anyone. Looking for a little advice: is it bad to put water, 2 cups total of frozen strawberries, blueberries, raspberries a whole banana and 5 grams of glutamine and a serving of greens plus in with 2 scoops of protein? and 2 caps of fish oil(sometimes put raw oats 1/2 skim milk 1/2 water or carton of egg whites) would this shake add to a lot of unnecessary calories or possible weight gain before bed or for breakfast?

Thanks in advance.[/quote]

Uhh just wondering what does this have to do with my training? I suggest starting a new thread and possibly putting it under the Nutrition section.

229 
          Hey Crew,

Been a long time, sorry I haven’t followed the thread that much, but I see you’ve scored a shitload of new friends and peeps helping to keep you motivated. Great job dude, I knew you were going to just soak this up like a sponge. Listen, you mentioned your routine changing again. What exactly are the parameters on the different days?

        My routine ala Schwarz is going great too. I was going to start cutting again and wondered how lean your diet is keeping you with most of your carbs from fruit and veggie. I too was on the AD like you and want to know if you really think this is the best diet you've used to date. The AD always left me lethargic on those weekend carbups, and to be honest I felt the "anabolic response" from them was way overated. Now I've been taking in complex carbs and don't feel I'm tolerating them well, and would like to use something akin to your strategy with the fruits. 

     Anyway, really proud of you man, keep on kicking the shit out of your program bro. 

              TBN
230

Is the nutrition information about his diet posted anywhere?

231

[quote]InTheZone wrote:

          Hey Crew,

Been a long time, sorry I haven’t followed the thread that much, but I see you’ve scored a shitload of new friends and peeps helping to keep you motivated. Great job dude, I knew you were going to just soak this up like a sponge. Listen, you mentioned your routine changing again. What exactly are the parameters on the different days?

        My routine ala Schwarz is going great too. I was going to start cutting again and wondered how lean your diet is keeping you with most of your carbs from fruit and veggie. I too was on the AD like you and want to know if you really think this is the best diet you've used to date. The AD always left me lethargic on those weekend carbups, and to be honest I felt the "anabolic response" from them was way overated. Now I've been taking in complex carbs and don't feel I'm tolerating them well, and would like to use something akin to your strategy with the fruits. 

     Anyway, really proud of you man, keep on kicking the shit out of your program bro. 

              TBN[/quote]

Hey Tone!!

Great to hear from you again man! I’ve been staying pretty damn lean thanks to the diet. I’ve dropped about 3-4% body fat. Haha I’m still a bit chunky (no 6 pack) but I’ve been getting stronger and that’s what I want!

My workout plan is the following:
Mon: Upper Body Strength
Tue: Lower Body Strength
Wed: Off
Thur: Upper body hypertrophy
Fri: Lower body hypertrophy
Sat: Arms day
Sun: Strongman training

I hope that’s what you were looking for! If not let me know!

232

[quote]Rugby_Owns wrote:
Is the nutrition information about his diet posted anywhere?[/quote]

Yup! A page or two back!

233

[quote]CrewPierce wrote:
InTheZone wrote:

          Hey Crew,

Been a long time, sorry I haven’t followed the thread that much, but I see you’ve scored a shitload of new friends and peeps helping to keep you motivated. Great job dude, I knew you were going to just soak this up like a sponge. Listen, you mentioned your routine changing again. What exactly are the parameters on the different days?

        My routine ala Schwarz is going great too. I was going to start cutting again and wondered how lean your diet is keeping you with most of your carbs from fruit and veggie. I too was on the AD like you and want to know if you really think this is the best diet you've used to date. The AD always left me lethargic on those weekend carbups, and to be honest I felt the "anabolic response" from them was way overated. Now I've been taking in complex carbs and don't feel I'm tolerating them well, and would like to use something akin to your strategy with the fruits. 

     Anyway, really proud of you man, keep on kicking the shit out of your program bro. 

              TBN

Hey Tone!!

Great to hear from you again man! I’ve been staying pretty damn lean thanks to the diet. I’ve dropped about 3-4% body fat. Haha I’m still a bit chunky (no 6 pack) but I’ve been getting stronger and that’s what I want!

My workout plan is the following:
Mon: Upper Body Strength
Tue: Lower Body Strength
Wed: Off
Thur: Upper body hypertrophy
Fri: Lower body hypertrophy
Sat: Arms day
Sun: Strongman training

I hope that’s what you were looking for! If not let me know![/quote]

        Thanks Crew, but I saw that previously, actually I was interested in the specific sets/reps/exercises breakdown bro. Sounds excellent man, 3-4 % is nothing to shake a stick at, that's great! I drop the bf pretty quick when I cut those carbs down. I guess I got used to it from the AD runs, and I'm going to try leaving out almost all of the starchy shit again, and just roll with the pre-wkout oranges and probably my maltodex/waxy maize immediate post wkout, and maybe one starchy source for the first post wkout meal after the shake, and none on non wkout days. Thanks for all the info, you really keep a fantastic log. 

            Keep kicking ass dude.
                 ToneBone
234

[quote]InTheZone wrote:
CrewPierce wrote:
InTheZone wrote:

          Hey Crew,

Been a long time, sorry I haven’t followed the thread that much, but I see you’ve scored a shitload of new friends and peeps helping to keep you motivated. Great job dude, I knew you were going to just soak this up like a sponge. Listen, you mentioned your routine changing again. What exactly are the parameters on the different days?

        My routine ala Schwarz is going great too. I was going to start cutting again and wondered how lean your diet is keeping you with most of your carbs from fruit and veggie. I too was on the AD like you and want to know if you really think this is the best diet you've used to date. The AD always left me lethargic on those weekend carbups, and to be honest I felt the "anabolic response" from them was way overated. Now I've been taking in complex carbs and don't feel I'm tolerating them well, and would like to use something akin to your strategy with the fruits. 

     Anyway, really proud of you man, keep on kicking the shit out of your program bro. 

              TBN

Hey Tone!!

Great to hear from you again man! I’ve been staying pretty damn lean thanks to the diet. I’ve dropped about 3-4% body fat. Haha I’m still a bit chunky (no 6 pack) but I’ve been getting stronger and that’s what I want!

My workout plan is the following:
Mon: Upper Body Strength
Tue: Lower Body Strength
Wed: Off
Thur: Upper body hypertrophy
Fri: Lower body hypertrophy
Sat: Arms day
Sun: Strongman training

I hope that’s what you were looking for! If not let me know!

        Thanks Crew, but I saw that previously, actually I was interested in the specific sets/reps/exercises breakdown bro. Sounds excellent man, 3-4 % is nothing to shake a stick at, that's great! I drop the bf pretty quick when I cut those carbs down. I guess I got used to it from the AD runs, and I'm going to try leaving out almost all of the starchy shit again, and just roll with the pre-wkout oranges and probably my maltodex/waxy maize immediate post wkout, and maybe one starchy source for the first post wkout meal after the shake, and none on non wkout days. Thanks for all the info, you really keep a fantastic log. 

            Keep kicking ass dude.
                 ToneBone

[/quote]

With the diet I would say feel free to add in as many berries as you want! I eat 2 cups in the morning which helps fill me but they have little carbs!

Sorry for the workout mix up! Here is a better breakdown:

Strength days:
4 exercises
32 total sets
Reps are 5,4,3,5,4,3,2,1

Hypertrophy days:
4 exercises
16 total sets
Reps are 12,10,8,6

Arms:
6 exercises
26 total sets
Reps are a mixture of 10,8,6,10,8,6 ; 12,10,8,6 ; and 8-10

Hopefully this is more like what you wanted!

235

Dude, good luck eating that huge breakfast CT’s got you on.

7-9k cals on Sunday will be a challenge as well.
Kickin’ ass, hoss.

236

Good luck, CP.

I’m following you.

237

[quote]CrewPierce wrote:
InTheZone wrote:
CrewPierce wrote:
InTheZone wrote:

          Hey Crew,

Been a long time, sorry I haven’t followed the thread that much, but I see you’ve scored a shitload of new friends and peeps helping to keep you motivated. Great job dude, I knew you were going to just soak this up like a sponge. Listen, you mentioned your routine changing again. What exactly are the parameters on the different days?

        My routine ala Schwarz is going great too. I was going to start cutting again and wondered how lean your diet is keeping you with most of your carbs from fruit and veggie. I too was on the AD like you and want to know if you really think this is the best diet you've used to date. The AD always left me lethargic on those weekend carbups, and to be honest I felt the "anabolic response" from them was way overated. Now I've been taking in complex carbs and don't feel I'm tolerating them well, and would like to use something akin to your strategy with the fruits. 

     Anyway, really proud of you man, keep on kicking the shit out of your program bro. 

              TBN

Hey Tone!!

Great to hear from you again man! I’ve been staying pretty damn lean thanks to the diet. I’ve dropped about 3-4% body fat. Haha I’m still a bit chunky (no 6 pack) but I’ve been getting stronger and that’s what I want!

My workout plan is the following:
Mon: Upper Body Strength
Tue: Lower Body Strength
Wed: Off
Thur: Upper body hypertrophy
Fri: Lower body hypertrophy
Sat: Arms day
Sun: Strongman training

I hope that’s what you were looking for! If not let me know!

        Thanks Crew, but I saw that previously, actually I was interested in the specific sets/reps/exercises breakdown bro. Sounds excellent man, 3-4 % is nothing to shake a stick at, that's great! I drop the bf pretty quick when I cut those carbs down. I guess I got used to it from the AD runs, and I'm going to try leaving out almost all of the starchy shit again, and just roll with the pre-wkout oranges and probably my maltodex/waxy maize immediate post wkout, and maybe one starchy source for the first post wkout meal after the shake, and none on non wkout days. Thanks for all the info, you really keep a fantastic log. 

            Keep kicking ass dude.
                 ToneBone

With the diet I would say feel free to add in as many berries as you want! I eat 2 cups in the morning which helps fill me but they have little carbs!

Sorry for the workout mix up! Here is a better breakdown:

Strength days:
4 exercises
32 total sets
Reps are 5,4,3,5,4,3,2,1

Hypertrophy days:
4 exercises
16 total sets
Reps are 12,10,8,6

Arms:
6 exercises
26 total sets
Reps are a mixture of 10,8,6,10,8,6 ; 12,10,8,6 ; and 8-10

Hopefully this is more like what you wanted![/quote]

                 Ok, that's cool, thanks Crew.

Hey, I looked all the way through the thread but couldn’t find exactly how and when you’re eating the oranges, except that you definitely eat one or two post workout??

               Looks great,
                    TBN
238

I eat 2 oranges for breakfast and that’s it now.

CT upped my SURGE intake after the workout so that’s why we cut them out of my Post Workout plan.

239

[quote]CrewPierce wrote:
I eat 2 oranges for breakfast and that’s it now.

CT upped my SURGE intake after the workout so that’s why we cut them out of my Post Workout plan.[/quote]

          Hey, how bout this; I don't want to be a complete pain in the ass, but how about jotting down to the "T", everything you eat on any given training day, and non-training day? I would really appreciate that, and I'm sure everyone else would too. How much of an increase in the Surge are you doing?

               Well, that takes care of all my questions I promise...lol. I'm deloading this week on my wkout, and still trying to come to terms with a new diet strategy and your input will be a big help with that. So, I'll leave you alone for a bit now buddy. Hope you are taking some progress pics for comparisons down the road. Hey how much longer are you on the plan for at this point?


              ciao my friend,
              
                 ToneBone
240

[quote]InTheZone wrote:
CrewPierce wrote:
I eat 2 oranges for breakfast and that’s it now.

CT upped my SURGE intake after the workout so that’s why we cut them out of my Post Workout plan.

          Hey, how bout this; I don't want to be a complete pain in the ass, but how about jotting down to the "T", everything you eat on any given training day, and non-training day? I would really appreciate that, and I'm sure everyone else would too. How much of an increase in the Surge are you doing?

               Well, that takes care of all my questions I promise...lol. I'm deloading this week on my wkout, and still trying to come to terms with a new diet strategy and your input will be a big help with that. So, I'll leave you alone for a bit now buddy. Hope you are taking some progress pics for comparisons down the road. Hey how much longer are you on the plan for at this point?


              ciao my friend,
              
                 ToneBone

[/quote]

Feel free to ask as many questions as you want my friend! Chances are if you have a question about it others do as well!

I’ll post to a T what all I eat on both a workout and non workout day in my Physique Clinic section. I think that will be easier for people to read than on here!