QUad set: lateral raise/rear delt fly/front raise/press: 1 set for warmup/blood flow
BB 65* incline press
bar x 20
95x15
115x10 (so much pump already)
135x3
155x3
180x1x5
185x2x5
195x3x5x1 (Jab pointed this out and now i see this probably looks weird. These were 3 cluster sets of 5 reps. So 15-20sec pause between each rep. which is the 5x1 and the 3 is the 3 sets) Hope that helps for the other workouts that i display this notation as well)
DB 75*?? press (CT) shorter rests than last week (2-3 seconds eccentric)
40x12
50x12
55x12
60x12
65x10
50x14 (dat pump/burn)
DB lateral/Push press:
15/135x15/5
15/145x15/5
15/155x3x15/5
Incline DB shrug (3 sec hold, 40 sec rest)
65x10x8
Very good workout. More sets/weight and done in only 5min more. Not really much more to report i guess. Just normal shoulder work. No PRs just some increases from last week in weight/reps/or sets.
So this is my last week of crazy high cals. I kinda lowered them a couple days last week. Feeling to sloppy (god i am such a girl). So this week no slacking just eating like crazy. Next week lower in cals to start prepping for the trip to Cali which heppens July 3th-10th. RFl will start June 23. Its gonna suck but will be worth it. Gots to look sessi for da ladies (if i see any in cali) I am visiting family so there might not really be time for ladies but need to play it safe lolz
Getting pretty damn strong my man. Keep it up. I hope you’re one of the first ‘successful’ CBL’ers to put on a good deal of mass using the protocol while staying pretty lean.
Pressing is looking good there bro. I here you about sometimes eating a lot and feeling sloppy but I like a few really high cal days. I always like them directly before a big workout day leg squats or something just for some added energy and what not.
Hey man, thanks for dropping in. I’m finishing up my first year, just completed finals and now will be having a short 2 weeks before I start working at Seattle Children’s Hospital which is really close here to University of Washington. I’ll also be doing some research on the side, and of course lifting to get as big as possible hah.
[quote]ryanbCXG wrote:
Side note. My Bf levels might not be too great for the TNation crowd or my standards but I have gotten a cuople comments from others on being quite lean. A contruction worker today commented on how big/lean i was lolz. Said he wouldnt be picking any fights with me in a bar. lolz again I take my compliments where i can get them.
Also my work capacity is nutz i love it. I can literally go all day doing shit then kill a high volume workout with cardio no problem. Push mowed for giggles even though we have a rider for 1.5hrs. Did some land scaping for another 2.5hrs and gonna hit the gym for a marthon session. I wont be stoppped lol
I realize this.seems.like not much work (maybe) but the.pace is relentless. The carpenter asked me if I ever take breaks. And my gym sessions are the.same. the pace is fast and there is no sitting around.pretty much ever. I love it. What does suck is I am pretty much sweating for 12hrs every day. Acne is coming back because of that[/quote]
What do you attribute your indomitable work capacity to?
[quote]Spidey22 wrote:
Getting pretty damn strong my man. Keep it up. I hope you’re one of the first ‘successful’ CBL’ers to put on a good deal of mass using the protocol while staying pretty lean. [/quote]
Working on it. Slowly but surely. I will take every little bit especially with pressing. My arms are way to long. Longer than they should be for my height/porportions
[quote]austin_bicep wrote:
Pressing is looking good there bro. I here you about sometimes eating a lot and feeling sloppy but I like a few really high cal days. I always like them directly before a big workout day leg squats or something just for some added energy and what not.[/quote]
Well its quads tomorrow and it should be a good amount of volume. Cant wait
What do you attribute your indomitable work capacity to?[/quote]
Good question. I am not really sure to be honest. Most likely developed through lots and lots of sports. Played hockey year round form the age of 8 through HS. So at times in high school i was playing two sports. SOme days would be 2 practices and a lifting session. In youth hockey we would play 5 games a weekend some times. I have always been fairly energetic (read ADHD) even when i was sick my senior year before getting things corrected (after a full damn year). I still had a decent amount of energy which is one thing that through the docs off. I am like the energizer bunny as long as i am enjoying what i am doing but if i dont like it i lose focus and will stop. So for lifting as soon as i get in the gym i can pretty much go forever. The only reason i take some longer breaks between sets or exercises is because i just cant produce strength that fast (or peak strength i should say).
Sorry for the rambling. not sure if i even answered the ?. Cliff notes: Its something i seem to have always had and seemed to be fine tuned through many many years of sports
I started my CBL experiment this morning. Your log (as usual) is very detailed and informative.
Keep up the great work… you are making amazing progress.
Mike
[/quote]
Well keep me posted on how it goes.
If you want any other details please let me know. I never know what details ppl want and what ppl dont care about. So I stop typing as much lol. Dont want ppl to bored with my ramblings
Damnit. rushed out of the house this mornign and forgot my workout clothes. I have my bag with log book, shoes straps, ect. But i forgot to pack the gym clothes. FML!!!. This meant no normal lunch time wakling on the treadmill enjoying some TV. I had to do a walk in my work clothes around the hospital and walk to a crappy walmart knock off type place and spend 15 for shorts and a shirt to wear at the gym for my session. Did a couple stair sprints in my work clothes as well because by the time i got back to work i had already made my work clothes sweaty. FACKKKKKK.
Recap no gym clothes had to waste money for more and now working in nasty sweaty clothes the rest of the day. Gonna kill the damn weights tongiht.
This is my last free summer really. Screw this watching my figure right now damnit. I am just gonna eat what ever the hell i want. The damage i do until Aug will me minimal in respect to the larger picture. Its not like i am gonna take off 5 years of watching my diet. But shit you only live once and you want to enjoy it and make the most of it. To me that means loosening up on my diet. It will make it easier on me and those that i care about around me.
NOrmally i make them bend to waht i watn to eat and when and how much. I want things to be as relaxed as possible up to aug. Things can get nasty then and when i am all myself in madison i can fix up the damage that has been done
This does not mean i am stopping trainnig or stopping my cardio. I am going to exacctly what i have been. Killin it every day. Cardio every day of some sort. All those extra cals will be put to some use and some will get stored as fat but oh well. Those extra cals will also build some muscle and give me more strength with which i will use later during cutting to retain muscle. I will still be doing CBL but just not resticting foods/cals like i have. It will be better for everyone
[quote]ryanbCXG wrote:
BB 65* incline press
195x3x5x1
[/quote]
I’m prolly being dense, but can you explain this notation pls? weight x reps x sets x ?
So much awesome work going on in here bro![/quote]
No problem. I can see where that is confusing as everyone writes things a bit different. Its 3 5 reps clusters. I should probably specific that and will go back and edit this in the post
[quote]ryanbCXG wrote:
BB 65* incline press
195x3x5x1
[/quote]
I’m prolly being dense, but can you explain this notation pls? weight x reps x sets x ?
So much awesome work going on in here bro![/quote]
No problem. I can see where that is confusing as everyone writes things a bit different. Its 3 5 reps clusters. I should probably specific that and will go back and edit this in the post
[quote]ryanbCXG wrote:
BB 65* incline press
195x3x5x1
[/quote]
I’m prolly being dense, but can you explain this notation pls? weight x reps x sets x ?
So much awesome work going on in here bro![/quote]
No problem. I can see where that is confusing as everyone writes things a bit different. Its 3 5 reps clusters. I should probably specific that and will go back and edit this in the post
1 set = 5 reps with 15-20 sec rest between reps
So in that is 195lbs 3 sets of 5 singles [/quote]
Dat giant ass cluster set[/quote]
Naw not the long giant cluster. Like in phase 3. I will do those again next phase. Those are fun. Especially on deads and trap bar deads
[quote]Jab1 wrote:
Makes sense now you’ve explained it!
That’s a really nice way of working too, I’m a fan of cluster reps. So much weight, with shockingly little fatigue considering the volume. [/quote]
Agreed its perfect for my strength exercises. In CT’s hypertrophy program there was clusters with 8 reps using a weight you did straight sets of 6 with. those were pretty burtal.
Ryan, are you still doing a form of CBL? or are you just shovelling in the food 24/7 now? And by the way, I don’t mind your ramblings at all. I enjoy following your log. keep it up man!
[quote]coolusername wrote:
Ryan, are you still doing a form of CBL? or are you just shovelling in the food 24/7 now? And by the way, I don’t mind your ramblings at all. I enjoy following your log. keep it up man![/quote]
Yep still CBL principles. So first meal at noonish salad and pro. Then workout whey bcaas. Then what ever the people around me are eating just a lot more than them.