[quote]timmcbride00 wrote:
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![/quote]
The place changed the rules shorty after MvF because some one beat it in 10min or something ridiculous. Dunno how someone can eat something so cold so fast.
Yep 2 gallons + toppings!!! and the ice cream is the best tasting i have ever had. The place a website i believe
[quote]jake_j_m wrote:
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.[/quote]
I love the show. Its on my netflix instant que. I watch an episode everynight pretty much when i have like 20min or so. They are so short once the commercials are out. I have done a couple of the ones that he has done. Pretty fun.
Side note there is a guy on you tube his channel or website (cant remeber) is Fit vs food. He is a ripped dude who does challenges. Pretty cool
[quote]wallstrt wrote:
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.
Thanks man.[/quote]
Well technically if you take them before training you wont be doing CBL anymore but really it comes down to what works best for you and what you enjoy the most and what gives you the best results. So keep going with experiemnt and doing it by the book. Note increases/decreaes in strength and progress in physique. Then after you have done it long enough to get some results. Switch to anaconda before, still adhereing to no carbs up to that point in the day then continue loading carbs in after the workout and trying to do the same macros still so the only variable changed was the change in anaconda. Note the resutls of this and compare. If the results are the same then go with which ever protocol you enjoy more if they are not go with the one that produced better results. One might be better for strength but not body comp or vice versa so then pick based on current goals. Hope this isnt too confusing.
I will go back and do some reading about the full reasoning why no carbs pre workout. I believ its becuase the body wont tap its own glycogen then. Another though is in the book he states for long workouts you can have some carbs half way through. This would be another option if you wanted.
[quote]ryanbCXG wrote:
I will go back and do some reading about the full reasoning why no carbs pre workout. I believ its becuase the body wont tap its own glycogen then. Another though is in the book he states for long workouts you can have some carbs half way through. This would be another option if you wanted.[/quote]
Check out p 56 of the pdf
Also, my bastardized-CBL type diet includes 60g of carbs 40 min preworkout, with a GDA taken 30 minutes prior to that. I’ll be reporting dem results. I will likely cut the preworkout carbs if improvements in leanness stall though
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
185x5
190x5
200x2x5x1 ( 2 cluster sets of 5 reps. So 15-20sec pause between each rep. )
DB 75*?? press (CT) shorter rests than last week (2-3 seconds eccentric)
45x12
55x12
60x12
50x16
Very good workout since i did a partial deplettion for 2 days. Basically 2 days of RFL eating. Mon and Tue. So between those two days i had about 2500 cals which is half of what i normally eat in one day lolz. So considering that i was very happy with how this workout went energy and pump wise. I did 3 hrs of land scaping work in the morning and had in 1hr of LISS work in before this workout. So this is week 4 of my cyclic workout plan i adopted from CT. So volume is back down for this week and next week which i hate but its supposed to be good for your body.
Went out to eat with friends after. Had a great time the food was awful but it was fun to hang out. I was challneged by one to see if i could break the taco eating record at the bar we went too. The record was set at 43 by a guy named Tiny who weighed 400lbs or so. The first was nasty and by 20 they were not palatable. But since i had 2 ppl saying i couldnt do it which only makes me want to do it worse i pushed through. and by 40 i was having to choke them down. But damnit with ppl telling me i cant do makes me never quit unitl i show them its possible. So i got in 44 and said i win. In reality i did not win. This food hated me. I am not used to fatty food and these tacos were hamburger. My body likes carbs not fat. So i payed the price but won lolz
Also got 2hrs of sleep last night because i could not sleep. So today will be fun as always after a night of tossing and turning
[quote]jake_j_m wrote:
Damn 2 hours of sleep sounds almost as rough as 44 disgusting tacos. Congrats on the record and still training despite no sleep. [/quote]
I would rather sleep 2 hrs than eat those tacos again. If they were actually tastey i wouldnt mind. Oh well it was fun got my pic on the wall. 12 cans of diet pepsi, and i am a superstar at the place. PPl were shaking my hand and kept talking to me. lolz
Well i slept ok the night before yesterdays workout 5hrs or so. Today will be the workotu after 2hrs of sleep. Of course its quads so that means i need my big boy pants on. I will kill it though. Lack of sleep is no reason not to crush it in the gym
[quote]gkeeper24 wrote:
Any ideas about the poor sleep recently?[/quote]
I used to be (2 years ago) a pretty good sleeper. Then my hormones/body decided to go upside down and have never been the saem since. I have stretches where i do ok but for the most part 5hrs is a good night 6hrs and i feel amazing. So i am not really sure what it is.
Side note: Instead of just normal LISS at lunch today i did 5 min warm up on elyptical. 20sec sprint as hard as possible/20sec medium repeat for 8 rounds. Then walked for 31min. That way i dont have to do sprints after quads today. From reading it souinds like harder cardio after weights isnt the best. So i will stry and separate the best i can.
6/14/2012 Quads/Abs
Conan week 3
Trap Bar dead (all beltless again yeah)
145x18
195x15
235x10
285x8
325x5
375x4
415x3
work sets
450x2
375x6x3 (45sec rest)
Front squat: (continuous tension)
135x8
155x8
185x6
205x5
215x3x10 (beltless volume PR)
185x2x10 (really focusing on my left leg)
BSS: (slow decent explode up)
70x2x9, 1x8
Leg press single leg: (CT)
6x20
7x20,18
9x8
Both legs
9x35
Single Leg extension: (alt legs no rest)
70x4x10
Both legs (2 sec squeeze as hard as possible 45 sec rest)
150x4x8
Exteme stretch OUCH!
Already did sprints so just abs. 8x8 weighted kneeling crunch. 10 sec rest between sets. Then onto leg raises 3x10 15 sec rest between sets
45min walking inclin. Lost track of time was reading on my phone. Only going at 3.7mph 5.5incline.
Happy with the workout considering i was in zombie mode all day. Made some stupid mistakes at work since my brain wasnt on. Got to the gym and warmed up and was ready to kill it. Happy with the front squat in crease considering the heavier weights done before from the conan. THe rest was spent really focusing on my left leg which barely activates during heavier bi lateral movments. Its terrible. There is a huge difference in size. I can feel it doing trap bar. I can see it in the mirror in front squats. Something is wrong with my structure. Dunno if its similar to waylanders deal. I dont have the money to get it checked out though. Just have to really focus on it so it doesnt reallky mess up development.
Eating like crazy and enjoying things next 2 days. Low carb sat. Sun eat for enjoyment. Mon and tues no carb. Wed lower carb. Thus fri enjoy and then 10 days of hell. Cant wait lolz
Ouch is right onthe extreme stretch. How do you do your extreme stretch? Immediately after a leg press drop set or partials when my quads are on fire and full of blood, I do an “on-your-knees-please” stretch (like a hard sissy squat stretch but sitting on my heels leaning back) and it hurts like a mother!
[quote]iDrDan wrote:
Ouch is right onthe extreme stretch. How do you do your extreme stretch? Immediately after a leg press drop set or partials when my quads are on fire and full of blood, I do an “on-your-knees-please” stretch (like a hard sissy squat stretch but sitting on my heels leaning back) and it hurts like a mother!
What is this about 10 days of hell?[/quote]
All the extreme stretches are brutal but i really think it helps at least in terms of ROM and recovery. Not sure on the growth but that doesnt matter it as some other very good benefits and if it some way helps with growth that is icing on the cake. I do the sissy squat then i individually stretch them: kneeling position with one foot against the wall in full knee flexion and the other in front of me. Hard for me to even get in that position then i try and press myself back against the wall. This is a terrible description but if you go to mobility wod dot com kelly calls it the couch stretch. Its nasty
The 10 days of hell will be RFL or PSMF. Looking to drop 3-5lbs of fat before my trip to california. My activity wont stay quite as high as it is now. But it will be high enough that 1200-1500cals will be a 2000+ cal deficiet counting activity on the day every day.
[quote]iDrDan wrote:
Ouch is right onthe extreme stretch. How do you do your extreme stretch? Immediately after a leg press drop set or partials when my quads are on fire and full of blood, I do an “on-your-knees-please” stretch (like a hard sissy squat stretch but sitting on my heels leaning back) and it hurts like a mother!
What is this about 10 days of hell?[/quote]
All the extreme stretches are brutal but i really think it helps at least in terms of ROM and recovery. Not sure on the growth but that doesnt matter it as some other very good benefits and if it some way helps with growth that is icing on the cake. I do the sissy squat then i individually stretch them: kneeling position with one foot against the wall in full knee flexion and the other in front of me. Hard for me to even get in that position then i try and press myself back against the wall. This is a terrible description but if you go to mobility wod dot com kelly calls it the couch stretch. Its nasty
The 10 days of hell will be RFL or PSMF. Looking to drop 3-5lbs of fat before my trip to california. My activity wont stay quite as high as it is now. But it will be high enough that 1200-1500cals will be a 2000+ cal deficiet counting activity on the day every day.[/quote]
Pull ups: Slower more squeeze on the light sets
Bw x8,
+25x8,
+55x7
+35x8
+25x7
bw x8
BB row: (precede each set by mini band straight arm pulldown with good hard peak contractions.)
135x10
225x8
275x6
325x2x9 1x8
275x1x15
Smith row: (might sub in these next week felt good
1x10
DB row: 1st two sets dead stop + squeeze
80x10
90x10
100x30
Medium wide grip lean back pulldown: (slower and a squeeze at the last rep)
132x2x14
108x8,8 (2 sec peak hold)
Reverse neutral seated pulldown:
132x2x10 (slow and a pause at peak)
108x10,9(2 sec hold at peak)
As you can see a lot more of focus at getting a good squeeze at the peak contraction. Going to be focusing more on this rather than upping the weight or reps. Basically adding in TUT adn getting very good quality contractions. I think this really needs to be done on back work especially. Insane pump felt great. Great workout even though the volume is lower.
[quote]D_C wrote:
Just read this, really cool training log! I like the look of your workouts especially, and the arm pics on page 3 are impressive. Nice one Ryan![/quote]
Appreciat it man. I really enjoy the workouts. Volume is my friend. At least my mind thinks so dunno if my body agrees but you need to enjoy your training. If i start going lower in volume i just dont have as much fun with it. Weird.
DB flat press: (2-3sec down explosive no lockout)
60x12
70x12
80x12
85x14
70x15
30* incline constant tension
80x3x11-12
65x2x12
15* incline bottom parital/top partial/full speed)
60x3x8/8/3-5
60x10 full reps flex at top
Machine press:
175x1x10+6+5+5 (rest paused)
90 +mini band x 12
100 + MB x 12
90 + 2MB x10
100 + 2 mB x 8 + 5 top partials
Extreme strech
Rope pressdown aprart/together/v bar overhead extension/reverse/normal pressdonw: 3 sets 8-10 on all sets
Overhead v bar extension/dips no lockout:
4x14-15/10
Stretch
45min walking before hand and 15min after for 1hr total. Good session. Strength felt good. Good pump. Still do have something funky with my right shoulder. It gets way to involved in pressing and no idea why. Even with light weight. i think its a mobility issue but unsure. Not sure if i am gonna do the diet plan i laid out before with the no carb days preceding the RFL. I am still doing RFL for sure. We will see. I guess i will just play it by ear. I am going to try and get some pics soon if possible.
Side note insomnia sucks. So feeling tired as hell today. That is all. Lolz
Do a search for DC stretches. There are some for each muscle. The lat one get the weight belt and put a heavy weight on and strap in and hang as long as possible.
Quads. Sissy squat.
Delts: hard to explain. Set the bar up shoulder height and grip it with an underhand grip facing away from the bar and walk your feet away.
Biceps same as delt except over hand grip (i might of mixed the grip up on these two)
