Interested in seeing how RFL goes for you. I’d like to give it a try, but feel I’d just be wasting 2 weeks worth of gains.
Good work though. Strong Floor press.
[quote]Spidey22 wrote:
Interested in seeing how RFL goes for you. I’d like to give it a try, but feel I’d just be wasting 2 weeks worth of gains.
Good work though. Strong Floor press.[/quote]
Depends on your goals.
I ran it for only 6 full days, lost about 7lb (obviously lots of water weight as well as fat) and learned a lot in the process. It’s a hell of a lot better then yo-yo dieting from bulk to cut imo.
[quote]jake_j_m wrote:
Depends on your goals.
I ran it for only 6 full days, lost about 7lb (obviously lots of water weight as well as fat) and learned a lot in the process. It’s a hell of a lot better then yo-yo dieting from bulk to cut imo. [/quote]
Agreed right there.
I would rather run it really hard for 10 days and cut as much fat as if you dieted slower for a month or more.
I think its much better to do it fast and get back on da gain train. My opinion. But i am somone who goes veyr all out on w/e it is that i am doing… gaining/cutting/studying ect
[quote]ryanbCXG wrote:
[quote]jake_j_m wrote:
Depends on your goals.
I ran it for only 6 full days, lost about 7lb (obviously lots of water weight as well as fat) and learned a lot in the process. It’s a hell of a lot better then yo-yo dieting from bulk to cut imo. [/quote]
Agreed right there.
I would rather run it really hard for 10 days and cut as much fat as if you dieted slower for a month or more.
I think its much better to do it fast and get back on da gain train. My opinion. But i am somone who goes veyr all out on w/e it is that i am doing… gaining/cutting/studying ect[/quote]
Well I’m using CBL, and have gotten a good deal leaner. Just can’t decide on just doing RFL, or slowly lowering carbs/calories to maybe lose some of this love handle fat before I go on trip with some friends.
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
[quote]jake_j_m wrote:
Depends on your goals.
I ran it for only 6 full days, lost about 7lb (obviously lots of water weight as well as fat) and learned a lot in the process. It’s a hell of a lot better then yo-yo dieting from bulk to cut imo. [/quote]
Agreed right there.
I would rather run it really hard for 10 days and cut as much fat as if you dieted slower for a month or more.
I think its much better to do it fast and get back on da gain train. My opinion. But i am somone who goes veyr all out on w/e it is that i am doing… gaining/cutting/studying ect[/quote]
Well I’m using CBL, and have gotten a good deal leaner. Just can’t decide on just doing RFL, or slowly lowering carbs/calories to maybe lose some of this love handle fat before I go on trip with some friends. [/quote]
Which ever works best for your. Mentally it works bette for me to do hard cut fast than prolonged where i have to watch cals for a longer time. Then just back to blasting calories. Dave tates blast to dust article on elite sums it perfectly
While I think the RFL is a good quick fix to get “sharper” within a very short amount of time, I think most of the weight loss is just from dropping the carbs and losing a fuck ton of water, not particularly fat.
Anyways strong floor pressing man and those stretches sound brutal, I think I might add some in just for some injury prevention and maybe some growth if I am lucky.
[quote]austin_bicep wrote:
While I think the RFL is a good quick fix to get “sharper” within a very short amount of time, I think most of the weight loss is just from dropping the carbs and losing a fuck ton of water, not particularly fat.
Anyways strong floor pressing man and those stretches sound brutal, I think I might add some in just for some injury prevention and maybe some growth if I am lucky.[/quote]
The RFL if done right should put you into a defiecit that will be a good 1500cal or more depending on activity and your size. So over a 10 day period that will make a good amount of fat loss. In the book Lyle states that you can be looking at 1/2-2/3lb of fat loss a day the rest is water glycogen
Floor pressing is the only form of flat pressing that feels good to me. Or a paused press at 2-3inch above the chest. ALso like it for the dead stop of it
Thanks Ryan, will incorporate some if not all of those and hopefully get some good responses!
Deadlifts 6/17/2012 Conan week 3
Deadlifts
135x15
185x12
225x10
275x8
315x5
365x3
405x3
Work sets
450x2 (way harder than it should be. Bad form
370x6x3 (45sec-1min rest) Way better considering my top heavy set sucked nutz. These were flying.
Snatch grip dead (tears the upper back up awesome)
225+mini band x 5
225+light band x 5x5
GHR (full range dead stopped explosive)
bw x5x8
Abs
8x8 weighted 10 sec rest
4x8 leg raise 10 sec rest
20min cool down walk
Later that day (3hrs later)
RDL
175x12
225x12
265x12
315x15
265x16, 15
TB explosive dead stop RDL
235x3x12
TB rows
135x3x12
Heavy set sucked. Form was quite rigth also starting to find that my weird leg issue transfers to DLs as well. Right leg fires much harder and my left barely does shit. FML
SPlit todays workout since i had to work in the morning for a half day. Then workouted came home did some chores then hit the basement gym. DId 30min of elyptical to warm up and some rumble rolling. Then hit the RDLs. Hammies and glutes felt amazing and by that i mean toast. Working on form and really getting a stretch during the BB RDLs then in the trap bar RDLs i dont get a full stretch but i focus on hip movement and really exploding through with a strong glute contraction. They work very different purposes IMO even though they are very similar exercises.
Side note. 1 day low carb and my lifting belt goes down 1 full notch weird. Carbs like crazy tonight and no carb next 2 days RFL style type eating. Fun shit.
[quote]D_C wrote:
Thanks Ryan, will incorporate some if not all of those and hopefully get some good responses![/quote]
Enjoy. Did you find better descritptions?
Reading throguh spidey’s log made me realize i am unsure if i posted my pics of when i decided i didnt want abs anymore and i wanted mass? Did i put those in here anywhere lolz?
[quote]ryanbCXG wrote:
Reading throguh spidey’s log made me realize i am unsure if i posted my pics of when i decided i didnt want abs anymore and i wanted mass? Did i put those in here anywhere lolz?[/quote]
I remember seeing them, not sure where though
I have them in other threads like my Inidgo log and a post in performance. But here is a back shot from Jan 11’. I decided about a year before this i wanted dem abs. So i lifted 6 days a week with no regards in strength lost and got up to 1+ hr of cardio (moderate inensity) each day plus 1hr of walking up and down hills to classes. Ate away any muscle i had but my BF was low. LOL You couldnt even tell that i had be training in some form with weights since i was 14. Oh well learn from your mistakes thats all you can do.
[quote]ryanbCXG wrote:
I have them in other threads like my Inidgo log and a post in performance. But here is a back shot from Jan 11’. I decided about a year before this i wanted dem abs. So i lifted 6 days a week with no regards in strength lost and got up to 1+ hr of cardio (moderate inensity) each day plus 1hr of walking up and down hills to classes. Ate away any muscle i had but my BF was low. LOL You couldnt even tell that i had be training in some form with weights since i was 14. Oh well learn from your mistakes thats all you can do.[/quote]
So when’s your display picture from then? If that’s from Jan this year and display pic is from pretty much now… wow lol.
Sounds like it was the real excess of cardio that did it, I personally think there’s no such thing as too much (weight training) sessions though once you know what your doing. It’s no wonder you’ve had some crazy calorie intakes over your lifting career though, cardio makes eating silly calories a lot easier.
LOL it looks like you weren’t even ready for the shot
The pic posted is Jan '11 at 155. And my avi is sometime in the fall of '11 at 185ish about 8months or so difference. I have always been able to eat a ton. Its always blown ppl away. In HS at times i would have two practices or a practice and a game on the same day and the next day was weight lifting and practice ect. So i have always been doing a shit ton of activity and what not so I have always needed to eat a lot in order to perform. I enjoy each part cardio, weight lifting and eating. So that is why i do so much of each 
Lol spar. I thought that was the pose then. I had no idea and had never really looked at BBing. I only trained for sports and only did things that i learned form ppl and never ventured on the net for anything related to weight lifting until after i got serious in Jan.
2 new pics. These are not the norm. These are about 1.5hrs post arm workout and 45min post walking after. Just wanted to show about where i am at and get any feed back on leaness/or progress if it can be seen. Leanness seem aight still?
Dude, it honestly looks like you’ve put on know fat with a decent amount of size. Pretty damn lean.
Ohh and you have the same Billy-Goat Gruff facial hair that i do. lol
Pics of Back or Wheels?
looking great man. I can’t see any obvious fat gain at all. looking thicker though. keep it up