[quote]browndisaster wrote:
game time[/quote]
hhhnnnnggggggggggggg.
Best post so far.
Glad to have ya’ll in here. Anytime you have some advice or anything, throw is my way. I’m always open criticisms or ways to improve.
So I decided to go ahead and bump up my carbs 25g to get things rolling this week. So macros of 220/150/60 P/C/F (don’t count trace macros btw)
I’m not really sure completely what I’m doing with this reverse dieting stuff, but hopefully I do it in a halfway decent manner.
Diet is pathetic right now, here’s a usual day of eating.
Meal 1 (Pre-WO): Coffee + whey, 1/4 cup cream of rice + 2 tbsp PB
Meal 2 (PWO): Whey + Creatine (RIP natty status)
Meal 3 (Dinner): 8oz chicken, 4 whole eggs, bagel, 1.5 cup of jasmine rice
Meal 4 (Bedtime): 2 cups of Cottage mixed with 3 tbsp PB
So that’s what I eat in my 8-hour window. Because it’s all pretty close together, I don’t go to bed hungry, but obviously I’m always kind of hungry because of this.
Any of ya’ll reverse dieted before? Know some ins and outs?
[quote]browndisaster wrote:
game time[/quote]
Did pump work for back and biceps today
9-9-13
Kayak Pulldowns:
3x15
Kneeling Pulldowns: These are my favorite lat exercise. Just hits the perfect. I use an attachment that wraps around my wrists, but like spread it at the bottom? Idk, feels awesome. Like 20 seconds rest between sets
130x6x10
Cobra Pulldowns: Idk what they are called actually. Kneeling, 2 pulleys, kind of start with your arms in a “Y” formation, pull flared elbows into sides. Whatever lol
3x12
Cable Rows:
150x3x10 —> 2 Dropsets of 20
DB Shrugs: Tried to not just go up and down, but first retract my scapula, THEN raise my traps. It was hard, and then added like a 2 seond pause at the top.
55’sx3x20
Hercules Curls: These feel awesome
3x15
Rope Curls: Spread the rope at the top of each rep, and on the bottom flex my triceps to get a full stretch
4x10
Good workout overall. Got a good pump. This is mostly geared towards my lats, as they are seriously non-existent. lol
LOL at today. Haven’t done a ‘heavy’ or performance based leg workout in about 5 months. Mostly pump shit. So today was horrible. lol
9-10-13
Back Squats: Took set after set to actually feel in the groove. Last set was probably the easiest and fastest. But didn’t push it to failure. Definitely going to have to iron out my technique though. These are high bar, good deal below parallel btw.
225x2x5
235x1x5
245x2x5
Paused Front Squats: These felt even more awkward. lol. Legs were basically dying midway through, just not use to any amount of squatting volume. lol. Last set didn’t pause the reps, but at that point was dead.
135x3x5
145x2x5
155x1x3
185x1x3
DB RDL’s: Constant tension, pausing in stretched position.
85’sx3x10
Lunges: LOL did one set, realized I was done, left.
Sooooo I’m really going to have to bring my conditioning back up for heavier style workouts. Need to get my form back to feeling like second nature. I’m doing the Paused Front Squats to kind of strengthen my core and stay upright while still hitting my quads. Not sure if instead of pausing them, just hitting them hard for a few sets of 6-8 reps regular style would accomplish the same thing.
You’re working and it’s working. That’s all that matters.
[quote]Spidey22 wrote:
Did pump work for back and biceps today
9-9-13
Kayak Pulldowns:
3x15
Kneeling Pulldowns: These are my favorite lat exercise. Just hits the perfect. I use an attachment that wraps around my wrists, but like spread it at the bottom? Idk, feels awesome. Like 20 seconds rest between sets
130x6x10
Cobra Pulldowns: Idk what they are called actually. Kneeling, 2 pulleys, kind of start with your arms in a “Y” formation, pull flared elbows into sides. Whatever lol
3x12
Cable Rows:
150x3x10 —> 2 Dropsets of 20
DB Shrugs: Tried to not just go up and down, but first retract my scapula, THEN raise my traps. It was hard, and then added like a 2 seond pause at the top.
55’sx3x20
Hercules Curls: These feel awesome
3x15
Rope Curls: Spread the rope at the top of each rep, and on the bottom flex my triceps to get a full stretch
4x10
Good workout overall. Got a good pump. This is mostly geared towards my lats, as they are seriously non-existent. lol[/quote]
I like a drop set of straight arm pulldowns into kneeling pulldowns. Oh the burn. But I like the kneeling pulldowns. A good rom
Good idea on the paused squats it will help the bottom strength as well
Ryan: Ohh damn, I think I’ll try the drop-set next time. Dunno why I didn’t think of that.
9-11-13
OHP: So I kind of have a shitty right shoulder, so I’m really hesitant doing these, and never really have given them any attention. But I want to get good at them. Have to take a grip narrower then my benching, but wider then my CG. Idk if that’s normal for OHP or not. Anyways, easy reps, nothing to failure. Trying to gauge where I am.
85x2x5
95x2x5
105x2x5
DB Incline: These were really easy, just focusing on getting a good stretch with these.
65’sx4x7
CGBP: Just did a few sets with 135, playing around with foot placement (out wide flat footed vs tucked underneath me on balls of my feet), arching, etc.
Cable Flies: Just for the pump
Low-to-High: 3x15
High-to-Low: 3x15
Rear Delt Flies: First set were partials, just bottom 1/3 ROM, next was 2/3 ROM, and last set was full ROM with pause at top, slowwww eccentric. Basically giant drop-set.
25’sx50
20’sx30
15’sx15
Lateral Swings: Hard contraction on the top of each rep
35’sx3x20
Triceps Triset: 1 circuit is underhand pushdowns → overhand pushdowns → overhead pushdowns, 15 reps each variation.
3 circuits
So workout was good, though I didn’t push much of anything. Really need to nail form with OHP and Flat Benching. Biggest issue with Flat Bench is foot positioning/leg drive. Most benches are too low for me to really get my knees lower then my hips while having flat feet, but with my feet tucked under me with heels off the ground, it kind of is pain to maintain for anything over like 2-3 reps lol. Idk, I’ll figure it out.
[quote]Spidey22 wrote:
OHP: So I kind of have a shitty right shoulder, so I’m really hesitant doing these, and never really have given them any attention. But I want to get good at them. Have to take a grip narrower then my benching, but wider then my CG. Idk if that’s normal for OHP or not. Anyways, easy reps, nothing to failure. Trying to gauge where I am.
[/quote]
FWIW, I grip the bar so my index fingers are just rubbing the smooth part of the bar and do the same for benching.
[quote]Spidey22 wrote:
OHP:Have to take a grip narrower then my benching, but wider then my CG. Idk if that’s normal for OHP or not.[/quote]
My grips:
competition bench = ring fingers on the rings
close grip bench = inch away from the smooth
overhead press = thumbs away from the smooth
That sounds just like you were describing; in between your normal and close grip bench grips.
Thanks RT and csulli. I know you’re my height RT, are you taller as well Csulli?
Asking because I’m trying to find a good grip width for pressing, both OH and Bench. Right now grips are basically:
Bench: pointer on rings
OHP: Pinky right inside of rings
CGBP: 1 inch outside smooth
I feel maybe moving in my Bench and OHP grips a bit will give me a bit more power from the bottom. Idk, I’m really playing around with grip width, how much arch, foot positioning. lol. Pressing feels awkward to me no matter how I do it.
[quote]Spidey22 wrote:
Thanks RT and csulli. I know you’re my height RT, are you taller as well Csulli?
Asking because I’m trying to find a good grip width for pressing, both OH and Bench. Right now grips are basically:
Bench: pointer on rings
OHP: Pinky right inside of rings
CGBP: 1 inch outside smooth
I feel maybe moving in my Bench and OHP grips a bit will give me a bit more power from the bottom. Idk, I’m really playing around with grip width, how much arch, foot positioning. lol. Pressing feels awkward to me no matter how I do it. [/quote]
Yeah, play around with it. I honestly never even go pinkys on the rings for benching (except for incline cause of the shortened range of motion) because it’s hell on my shoulders.
Keeping benching and m press always kinda extra close has allowed me to be pretty much pain free in shoulders so far, except certain points being stupid with incline.
[quote]RATTLEHEAD wrote:
[quote]Spidey22 wrote:
Thanks RT and csulli. I know you’re my height RT, are you taller as well Csulli?
Asking because I’m trying to find a good grip width for pressing, both OH and Bench. Right now grips are basically:
Bench: pointer on rings
OHP: Pinky right inside of rings
CGBP: 1 inch outside smooth
I feel maybe moving in my Bench and OHP grips a bit will give me a bit more power from the bottom. Idk, I’m really playing around with grip width, how much arch, foot positioning. lol. Pressing feels awkward to me no matter how I do it. [/quote]
Yeah, play around with it. I honestly never even go pinkys on the rings for benching (except for incline cause of the shortened range of motion) because it’s hell on my shoulders.
Keeping benching and m press always kinda extra close has allowed me to be pretty much pain free in shoulders so far, except certain points being stupid with incline.[/quote]
Well I actually get shoulder pain if I press with too close of a grip for lower reps. I guess the ROM is huge with long arms + close grip, at least for my crappy shoulder at least. I think a closer grip I naturally tuck elbows more on the way down, and flare them on the way up though, probably why I get more power out of it.
My grips:
Bench - ring fingers on the rings
Close grip bench - pointer fingers on the smooth
Overhead press - equal distance between pinkys and rings, and pointers and smooth (ie, bang in the middle)
Bench and press I started with a grip that meant my forearms were directly above my elbows and adjusted from there (for me my bench felt stronger when I moved my fingers in an inch).
I’m no beanpole, but I’m over 6’
I need to switch mine up
Bench: pinky on ring
OHP: a tad less than thumbs length away from smooth
Ok awesome, consensus with most of ya’ll (all on the taller side) seems to be I should maybe bring my grips in a tad. Thanks guys.
9-12-13
Snatch Grip High Pulls: Trying to get good at these, stay explosive, nothing ‘heavy’.
115x2x5
125x2x5
135x2x5
Chins: In between sets of SGHP. Nothing to failure, just explosive.
BWx6x5
Rack Deads: This gym has hex plates, so no way I’m doing deads from the floor. This is about 3-4" below the bottom of my knee, which is a tough place to pull from for me, makes me have to concentrate on keeping lower back tight. Just stayed explosive with these, need to really nail form before going real heavy.
315x2x3
345x2x3
365x2x3
Meadows Rows: Just to get some blood in the lats
2x8
Face Pulls:
4x15
Hammer Curls: Form was tight on these, squeeze at the top
30’sx4x10
Straight Bar Curls: Fast concentric, squeeze at the top, then slow 3-second eccentrics. Finished biceps off nicely.
70x2x8
80x8
Good workout, was nice to have kind of heavy weights in my hands with the Rack Deads. Considering these are usually harder for me then regular DL’s, I feel confident my DL is still ok, and maybe even pretty good with a bit of work.
Good work Spidey.
So are you following a program, or is this your own program?
If your looking for explosiveness, may I suggest some clapping push-ups and med ball slams?
And who is your all time favourite spiderman artist?
tweet
[quote]theBird wrote:
Good work Spidey.
So are you following a program, or is this your own program?
If your looking for explosiveness, may I suggest some clapping push-ups and med ball slams?
And who is your all time favourite spiderman artist?
tweet[/quote]
Thanks dude.
This week has just been me going by feel right now. But next week I will be having someone else do my programming and diet for me I believe. I’ve actually just started incorporating jumps and plyo push-ups when warming up. Too early to tell, but at least seems to get me going and moving the weight a bit faster.
Favorite artist… man… Honestly, i hate to say it because I think the dude is a douche, but Todd McFarlane. I like Spidey when he looks muscular, athletic, as opposed to other artist who kind of just make him overly skinny sometimes. I think Spidey was ‘big’ when McFarlane drew him.
[quote]Spidey22 wrote:
[quote]theBird wrote:
Good work Spidey.
So are you following a program, or is this your own program?
If your looking for explosiveness, may I suggest some clapping push-ups and med ball slams?
And who is your all time favourite spiderman artist?
tweet[/quote]
Thanks dude.
This week has just been me going by feel right now. But next week I will be having someone else do my programming and diet for me I believe. I’ve actually just started incorporating jumps and plyo push-ups when warming up. Too early to tell, but at least seems to get me going and moving the weight a bit faster.
Favorite artist… man… Honestly, i hate to say it because I think the dude is a douche, but Todd McFarlane. I like Spidey when he looks muscular, athletic, as opposed to other artist who kind of just make him overly skinny sometimes. I think Spidey was ‘big’ when McFarlane drew him. [/quote]
McFarlane is the GOAT for comic artists and my all time favorite. While I think his best work was with Spawn, I have a huge soft spot for him being the first to ever draw Eddie Brock/Venom and althought disputed, claims to be the character’s co-creater.
/geekstuff
[quote]Waittz wrote:
[quote]Spidey22 wrote:
[quote]theBird wrote:
Good work Spidey.
So are you following a program, or is this your own program?
If your looking for explosiveness, may I suggest some clapping push-ups and med ball slams?
And who is your all time favourite spiderman artist?
tweet[/quote]
Thanks dude.
This week has just been me going by feel right now. But next week I will be having someone else do my programming and diet for me I believe. I’ve actually just started incorporating jumps and plyo push-ups when warming up. Too early to tell, but at least seems to get me going and moving the weight a bit faster.
Favorite artist… man… Honestly, i hate to say it because I think the dude is a douche, but Todd McFarlane. I like Spidey when he looks muscular, athletic, as opposed to other artist who kind of just make him overly skinny sometimes. I think Spidey was ‘big’ when McFarlane drew him. [/quote]
McFarlane is the GOAT for comic artists and my all time favorite. While I think his best work was with Spawn, I have a huge soft spot for him being the first to ever draw Eddie Brock/Venom and althought disputed, claims to be the character’s co-creater.
/geekstuff [/quote]
Yeah, I mean he’s a great artist. I’ve just read and heard he’s a complete douche who thinks he is the second coming.
I’m quite impartial to Venom though, because I’ve been a huge Spidey fan since I can remember, and Venom was my favorite ‘anti-hero’. Venom was also my Dad’s favorite comic book character, and vividly remember the Venom figurine and comic book he gave me on my 10 birthday. lol