[quote]wiggles wrote:
I’ll be interested to see how you like having lats/biceps on their own day. I’ve been pondering doing the same just so I can spread the work out when school starts getting ridiculous again soon.[/quote]
Yeah I’ll let you know after this cycle what I think of it. I think spreading out the work is a good idea, hopefully it doesn’t interfere with recovery.
Thats cool you have a summer job AND a place to stay…
Hows the ‘diet,’ going?
[quote]mom-in-MD wrote:
Thats cool you have a summer job AND a place to stay…
Hows the ‘diet,’ going?[/quote]
Decent, the lower carb intake has me a bit moody but other than that things are groovy. Had a bit of a cheat meal when I went to see my grandparents this weekend and she fed me grandma food lol but whatever.
I’m kind of wondering right now whether it would be easier mentally if I added more carbs back in and compensated for that with cardio… hmmm
downloaded a big file of ukf dubstep tracks and thought this one was good
BW squats for warmup. I should count how many reps I do on these one day, cuz I think it’s about 30 or 40 most days.
Front Squat
45x5
95x5
135x4
170x8, 8, 8, 8, 10
These were awesome, felt fast and easy.
Sumo DL
45x10
135x10
185x5, hips weren’t liking this after fronts so I stopped there and went home.
Maybe it’s a better idea to do a machine press here for high reps instead so I can actually get some assistance done without annihilating my hips. I’ll try the machine hack next time.
Lat/bicep accessory
Pullups, shoulder width overhand
BW-205x25
-175x10
-145x10
-115x10
-85x10, pretty sad
-100x10
-115x9
lat rope isolation shit (gives biceps a little break)
2x20
Oly curl
25x10
45x10
75x10
95x8
Hammer curl
30x8
45x8
reverse curl
45x15
pullups need work
How many pull-ups can you do without assistance?
[quote]TheDudeAbides wrote:
How many pull-ups can you do without assistance?[/quote]
No clue, guessing 2-4, gonna work down towards that rep range and see I think.
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
How many pull-ups can you do without assistance?[/quote]
No clue, guessing 2-4, gonna work down towards that rep range and see I think.[/quote]
Yeah, my pullup strength went to shit because I stopped doing them as often for some reason when I last gained a fair bit of weight. I managed to bust out 8 solid ones again finally today, but I had to start doing 1-2 rep sets for a while. Sucked.
[quote]wiggles wrote:
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
How many pull-ups can you do without assistance?[/quote]
No clue, guessing 2-4, gonna work down towards that rep range and see I think.[/quote]
Yeah, my pullup strength went to shit because I stopped doing them as often for some reason when I last gained a fair bit of weight. I managed to bust out 8 solid ones again finally today, but I had to start doing 1-2 rep sets for a while. Sucked.[/quote]
Yeah I hear you, I’m not even that heavy right now which makes it even more embarrassing haha :P. Oh well, only way to go is up from here!
lol@ Grandma food…it’s the BEST!!
The cardio+ more food -VS- less food and no cardio is the same battle I have with myself Every. Time. I start dieting…it’s like making a bargain to get out of it, lol
But I know myself, and end up not doing the extra cardio I vowed to do.
[quote]trav123456 wrote:
[quote]wiggles wrote:
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
How many pull-ups can you do without assistance?[/quote]
No clue, guessing 2-4, gonna work down towards that rep range and see I think.[/quote]
Yeah, my pullup strength went to shit because I stopped doing them as often for some reason when I last gained a fair bit of weight. I managed to bust out 8 solid ones again finally today, but I had to start doing 1-2 rep sets for a while. Sucked.[/quote]
Yeah I hear you, I’m not even that heavy right now which makes it even more embarrassing haha :P. Oh well, only way to go is up from here![/quote]
That’s what I’m suggesting, do a lot of sets, even if they’re only 1-2 reps. I also made the transition to bw pull-ups when I could stack the pull-down machine. If the weight you’re pulling down is more than you weigh.
218.4 this morning! Haven’t been under 220 in a couple years so that’s pretty cool to see things working.
[quote]mom-in-MD wrote:
lol@ Grandma food…it’s the BEST!!
The cardio+ more food -VS- less food and no cardio is the same battle I have with myself Every. Time. I start dieting…it’s like making a bargain to get out of it, lol
But I know myself, and end up not doing the extra cardio I vowed to do. [/quote]
I <3 my grandma
It looks like I’m doing well with no cardio right now, although at some point I am planning on adding sprints or hill runs at least which will be especially cool because TJM actually has programming for that if you want to add it in. I’m glad that I can drop weight without it though!
[quote]TheDudeAbides wrote:
That’s what I’m suggesting, do a lot of sets, even if they’re only 1-2 reps. I also made the transition to bw pull-ups when I could stack the pull-down machine. If the weight you’re pulling down is more than you weigh.[/quote]
I think that I’m going to keep raising the intensity week to week fairly quickly until eventually I’m doing my BW, and then I will use that kind of programming I think. (I think it’s pullup 101 or something like that? Lots of low rep sets anyways.)
Do you think that’s a good plan or do you have a better idea? Or a pullup program maybe?
Standing Press
20x20
45x15
95x5
115x8, 8, 8, 8, 10
Pushdowns w/ back against pad (much harder)
25x20
50x10
75x13
ez skulls
75x10
95x9, felt decent after pushdowns
Dips
BWx12 I think
laterals
30x10
40x12
yay, for losing the lbs!!
…your idea to eventually do cardio is good.
[quote]trav123456 wrote:
218.4 this morning! Haven’t been under 220 in a couple years so that’s pretty cool to see things working.[/quote]
Jelly! My goal is get around 215 
[quote]I think that I’m going to keep raising the intensity week to week fairly quickly until eventually I’m doing my BW, and then I will use that kind of programming I think. (I think it’s pullup 101 or something like that? Lots of low rep sets anyways.)
Do you think that’s a good plan or do you have a better idea? Or a pullup program maybe?[/quote]
That seems like a plan. Really, whatever allows you to make the quickest progression. You WILL get there, just takes a little time. I’ve been at it for a couple years now. So those chins you see me doing, are dead hang and done fast. Great feeling doing chins with 100 lbs hanging off of you!
[quote]mom-in-MD wrote:
yay, for losing the lbs!!
…your idea to eventually do cardio is good. [/quote]
Thanks! Hopefully it all works out
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
218.4 this morning! Haven’t been under 220 in a couple years so that’s pretty cool to see things working.[/quote]
Jelly! My goal is get around 215
[quote]I think that I’m going to keep raising the intensity week to week fairly quickly until eventually I’m doing my BW, and then I will use that kind of programming I think. (I think it’s pullup 101 or something like that? Lots of low rep sets anyways.)
Do you think that’s a good plan or do you have a better idea? Or a pullup program maybe?[/quote]
That seems like a plan. Really, whatever allows you to make the quickest progression. You WILL get there, just takes a little time. I’ve been at it for a couple years now. So those chins you see me doing, are dead hang and done fast. Great feeling doing chins with 100 lbs hanging off of you![/quote]
+100lbs pullups would be amazing! One day
BW squats for warmup (x40)
DL, dual overhand grip
45x10
135x5
185x5
225x3
245x1
265x8, 8, 8, 8, 9
bench grip BB rows (straps)
135x8
185x14
135x18
little bit of a tension headache near the end, probably should hit up more sugary carbs next time. Felt pretty gassed the whole session but it went alright anyways
Edit: I will swap some g’s of protein and fat for more carbs on training days. Thinking 110c/310p/55f from now on.
Trav’s forearms are funny! 
what about sipping on some gatorade before/during?
lol
[quote]little bit of a tension headache near the end, probably should hit up more sugary carbs next time. Felt pretty gassed the whole session but it went alright anyways
[/quote]
Does this feel like an ice cream headache? I get these occasionally as well :S