Leg press single leg: (CT)
5x20
6x20
7x20,18, 17
Both legs
7x45 walking was hard
9x32 now walking was near impossible
Leg extension: (short rest)
150x30
170x18
190x16
210x14
190x16
150x16+4 top partial+ 5 bottoma partial
Exteme stretch OUCH!
20 sec sprint/40 sec medium/Ab tri set…repeat 6 times
5 more sets with no abs in between
15min incline walk and lots of stretches
Was pissed at myself for having to workout without compression shorts. Hated that feeling. Worked out well though. Moving pretty fast. Some extra sets and i was still done in the same time as last week. Took 1hr and 40min not counting abs/cardio but couinting a 10min warmup of foam rolling/stretching mobility. Felt great just loved it. In the zone. Legs were literally shaking on the leg press. Quads were cramping during the higher rep front squats. I had so much energy i was doing upper body pump work between sets and pacing around. Hoping on the elyptical. Doing sprint carido after legs is always so much fun. Doing abs because these things need to thicken up. i have some terriblely shallow abs. Even at a low BF they barely poke out. Could not stand still. Love love. Putting the intense amount of calories to work lolz. Getting my fat boy on. Everyone has an inner fat kid and i am embracing mine BOOM
Its a good thing you have the appetite that you do, otherwise your body would be shutting down from the crazy volume and intensity your using. Quite impressive. Do you use any stimulants to get you primed for these workouts?
[quote]gkeeper24 wrote:
Its a good thing you have the appetite that you do, otherwise your body would be shutting down from the crazy volume and intensity your using. Quite impressive. Do you use any stimulants to get you primed for these workouts?[/quote]
I bet many peoples bodies could keep up with the volume once they got adapted to it. Its just pushing throug that adaptation phase is not fun. I think its more just making your body do it. BUt maybe i am full of it lol
Not really> i dont really respond to stimulants at all. I can drink a large cup of coffee and go to bed. Just doesnt do much for me. I havent run into a pre workout yet that does much. Even the infamous Jacked
BB row: (precede each set by mini band straight arm pulldown with good hard peak contractions.)
135x10
225x8
275x6
325x5x8
275x1x15
DB row:
100x30,30,25 (dripping sweat and panting by now)
Medium wide grip lean back pulldown:
132x4x14
108x8 (1.5 reps)
Reverse neutral seated pulldown:
132x3x11
108x9 (2 sec hold at peak)
Seated neutral cable row:
180x3x14
120x27
Stretcher: 108x10,8,8,8,8 (30sec rest)
Weighted hang +75x90sec
Rope hammer curl/light band curl/light band hammer curl: 4x12/m/m
Incline curl: 3x8-10 DC stretch
20min walk stretch done
What an amazing pump. Each exercise hits the back just a bit different and pumps a different section. Absolutley love back workouts. I plowed through the back portion in 1hr 40 or a bit less including 10min foam rolling stretching to start. Nice face pace. Mix of heavy and lighter work. High reps lowish reps. Love love. Gonna go to a BBing show tomorrow. SHould be fun. Watch John S from here kick everyones ass. Will try and get some pics with him after. He is too humble but from talking to him he sounds confident he has made some great improvment.s. ALso today pulled my tire sled around. Did a couple 10sec hill sprints for giggles. Got a new torture device from rouge fitness will post pics some time. Rumble roller and voodo floss bands. Anyone who goes on mobility wod knows whats up and how painful/amzing these are. Highly reccomend the ruble roller. holy hell is all i can say
Rumble roller is meh for me, but the voodoo bands? Holy shit.
Strong work in here man. And in regards to diet, loosening up the CBL is pretty much the Density Bulk. I like to call it carb backloading with more sodas and sweet tea thrown in. Optimal? Maybe not. Does it bring da gainz? Fuck yes it does.
An hour and half of back seems pretty crazy, but it’s definitely a muscle group which can endure a ton of sets on a good day. I often feel like I could just go on and on when training it. Your training is looking really good at the moment though. Enjoy the BBing show, is it the first you’ve attended? The most recent one I attended (first natty one) really inspired me personally.
Rope pressdown aprart/together/v bar overhead extension/reverse/normal pressdonw: 3 sets 8-10 on all sets
Overhead v bar extension:
4x14-15
Stretch
30min walk stretching/foam rolling
Good chest day overall. happy with how things are going. Something is up with my right front delt. Always gets bothered by chest work. Dunno whats up but i cant do power flys or any flys because of it. Messed with a differnt deal with the partials instead and it worked pretty good. The machine pressing was purely for squeezing and pump so as to make the extreme stretch more worser.
Did a couple 10sec 80% sprints for fun. SOme other random stuff with my weights in the basement. 30min fasted cardio this morning. Seems like there will be lot of ice cream tongith as my mom purchased some and will be wanting me to eat it along with some pizza she bought. So yeah
[quote]wiggles wrote:
Rumble roller is meh for me, but the voodoo bands? Holy shit.
Strong work in here man. And in regards to diet, loosening up the CBL is pretty much the Density Bulk. I like to call it carb backloading with more sodas and sweet tea thrown in. Optimal? Maybe not. Does it bring da gainz? Fuck yes it does.[/quote]
I am love/hating the ruble roller. THe voodoo bands bring lots of terrible pain.
I dotn drink any calories. Mainly this loosening up is just me not telling the others what i can and cannot eat. Like tongiht i normally woudl not have pizza and ice cream on a chest day. One of my leg days sure i would have a tiny bit. But I am relaxing that and just allowing family friends to be normal around me and vice versa. Make the last 8 weeks better for everyone.
[quote]jake_j_m wrote:
An hour and half of back seems pretty crazy, but it’s definitely a muscle group which can endure a ton of sets on a good day. I often feel like I could just go on and on when training it. Your training is looking really good at the moment though. Enjoy the BBing show, is it the first you’ve attended? The most recent one I attended (first natty one) really inspired me personally. [/quote]
I am weird like that that i really enjoy workouts of that length. I would like to go longer even just not sure if my body can take it and continually progress. Thanks i am really enjoying the training right now. I feel its a nice mix of strength progression and form pump progression work while still being a bit heavier (relatively speaking)
Pissed i didnt go to the show. Found out how much it was gonna cost and i am literllay the cheapest person on earth. I just couldnt do it. That cost plus the gas to get there plus parking…i suck lol
Leg curl (constant tension ):
10x8 (30sec rest) 1x15 with 20lbs more after 1min rest
More stretch
2min moderate elyptical/ab tri set repeat 6 times
moderate elyptical 10min
walk incline 5.5 at 3.7 for 20min
stretch and done
Happy with the session. I have to work on hitting the right groove for DL way more consistently. I hit it a couple times and makes such a huge difference. NOt sure why i am so inconsistent with it. I do the exact same set up every time. Oh well hopefully the conan program helps with this. Just practice practice i guess. The RDl high reps were just brutal. Sucking some wind after those. Glutes and hams feeling pumped and amazing from the funz.
Side note. Waist is getting bigger but not sure what its from. NOt a ton of fat gain. Abs are still about where they were at in last pics. Skin pinch is very close to the same as well. Probably because i have a perpetual food baby lolz.and I htink my back and obliques are thickening a bit. I wish the obliques wouldnt. I dont mind the back thickening. My waist has never been very small. Guess my shoulders/lats will need some more size.
2cd side note: I am actually looking forward to the hell that will be 10days of RFL. Its going to be a damn challenege. Right now eating all the food that i am is easy for me which ends up getting old for me. i like challeneges. I like things to be difficult. Thats why i enjoy lifting and enjoy my higher volume sesisons. Its also why i am so excited for medical school. I will finally have a bit of a challenge. NOt only in acedemics but living on such a tight budget of money and time. It will be a huge challenge to still acomplish everythign and dominate school. I cant wait.
Awesome lifting. Have been following for awhile now, and I have to say, I’m in awe with your work capacity. Insane amount of volume, especially after doing manual labor work before hand…unheard of… Amazing how your strength keeps going up regularly too. Guess eating all that food must help.
Will continue to follow and use this as an inspiration. Looks like I gotta up my food intake tenfold now…
[quote]pndpmt wrote:
Awesome lifting. Have been following for awhile now, and I have to say, I’m in awe with your work capacity. Insane amount of volume, especially after doing manual labor work before hand…unheard of… Amazing how your strength keeps going up regularly too. Guess eating all that food must help.
Will continue to follow and use this as an inspiration. Looks like I gotta up my food intake tenfold now…[/quote]
Glad you are enjoying. I think anyone could do what i am doing. I dont think its too special. Just have to have to motivation and drive. I think peoples bodies are extremely capable the mind just has to be in the right place. The food certainly helps. Have to put it too good use lolz
Dips:
Bw x 12
+25x10
+50x8
+75x6
+90x3x10
+75x10,10
drop +45x8
Ez Curl Preacher
+30x10
+50x10
+55x10
+60x10, 6+4+3+3
Rope press down apart/DB Alt curl:
3x10-11/8
switch to DBs at same time big squeeze
1x10/8
Incline overhead ext/ DB cross body: 3x10-12/8-9
Overhead rope ext/KB bottoms up hammer: 3x9-11/8-10
Pressdown: 6x8-10 (20-30sec rest) Extreme stretch
Cable curl: 1x10, 1x9+6+5+4+4 Extreme stretch
Rear delt swing:
45x60 drop 30x30 drop 20x25 a bit more ROM
Rear delt machin fly/lateral raise: 2x16/10 (someone jacked the machine i said screw it)
3 hrs of restless sleep last night and 5 hrs a night for the last 2 weeks left me feeling like a pile of dead nothing this morning. Bloated and consipated. This sucks. Dunno what has been going down the last 2 weeks but for the most part itake of food has been the same sans 2 or 3 days but suffice to say i have been not clearing out the intestines the way they should be which has left me feeling not good. TOday the no sleep plus this had me feeling terrible. Did 3 hrs of land scaping and 25mnin fasted LISS before the session and 25min of LISS to start.
Too much pump today. Not even fun. I could barely function because of it. Good thing volume was a bit lower today. Because of that this session felt really fast. Dips was able to hit all solid sets of 10. This week and next week are a bit lower in volume to let my body catch up or that is the thought. Volume goes up to fatigue the body into overreaching then back off and repeat. But I was suprised at how well the session went considering no energy and feeling bad. 20min LISS after session. Got home and almost got blown off my motorcyle from the wind. The feeling of Death came back about 10min after getting home. Rally hope i can get some damn sleep soon
How come your rfl’ing so soon? Thought you were on the weight gain train for awhile yet? I only did about 6 days of RFL and it definitely works, but being light really sucks for the gains.
Jake - The RFl will be because i am visiting family in San Fran July 3-10. Have to make sure i am not too soft the trip. Gotta tighten up just a bit just in case there is time to show off for da ladies. Even though technically IMO you should be able to get women even if yoiu are not ripped, and will most likely attract better quality if they are still intrested in you in a worse condition. Just my thoughts and it is certainly not always the case.
I am on the gain train until the 22ncd. I will then start RFL on the 23rd. The day i get out to San Fran July 3rd i am refeeding with The kitchen sink Ice cream challenge at san fransisco creamery located in Walnut creek. Look it up on the net or on Man vs food. I doubt i can finish it in 30min but i am going to try and finish it. I attempted it last year but i had just eaten dinner. Dumb decision but it was the only time we could fit it in. SHould be epic
Just looked up that ice cream challenge, sounds ridiculously awesome, however, it did say that on Man Vs. Food (unless the blog I read was wrong) that he had 60 minutes to finish the 2 GALLON Sundae!
Was watching that show today… made me so hungry (and also want to move to the US). Re the RFL though, I know dat feel bro, I did the same for Ibiza after all. It’s a good tool for such things for sure.
Ryan,
I know we touched on this before but… (I know you do your homework so…)
I love CBL so far but I miss the pumps I got with the Anaconda (new formula) 20 minutes prior to training. I have the energy to get thru my workouts fine… just not getting the same pumps and I’m trying to utilize some of CT and J. Meadow’s pumping techniques. I was going to experiment but based on your opinion would getting the shot of carbs before actually starting my workout (as opposed to afterwards like recommended in the book) totally negate the benefits of CBL?
I’m willing to experiment but if it defeats the purpose of the diet I won’t even bother for now. I’ll just continue to go by the book and get my carbs in afterwards. I’m loving CBL so far… I’m just trying to have my cake and eat it too I guess.
just not sure if my body can take it and continually progress. Thanks i am really enjoying the training right now. I feel its a nice mix of strength progression and form pump progression work while still being a bit heavier (relatively speaking)