Leg Curls: Ok, did the standing variation, but watched a Ben Pakulski vid on how to do them. Had my shoulders behind my hips the whole time, not leaning over. So ROM is shortened but maximum contraction. Literally was CRAMPING my hammies. Crazy
4x10 → 3 dropsets of 8 last set
Leg Extensions: Constant tension, Squeeze at top. Teardrop was destroyed.
1ppsx4x15
95psx2x30
Leg Press: Superset of really close stance with really wide stance, ramping up in weight.
6x20/12
GM’s: Did these to finish hammies, and also did blood into my lower/mid back, being sore from the first heavy Dead workout in a while. Just slow, controlled reps.
95x4x15
Abs + Calves
Workout was kind of lame honestly. Went in there with a plan, but lots of equipment I wanted was taken so I kind of winged it. Definitely got a ton of blood in the intended body parts, just wasn’t crazy. lol
[quote]Trevorxgage wrote:
I’ve stalked your old log, so I’m definitely down to follow this one.[/quote]
Sweet! Glad to have you along!
9-15-13
So today, went in, did a bunch of sets on Bench with 185, once again trying work with foot positioning, grip width, etc. Really just can’t find a groove.
After that, did a LOT of mobility work for my shoulders. Cuban Presses, Javelin Presses, full ROM laterals with plates, tons of rear delt flies. Also some tricep pump work.
Just wasn’t feeling it today so winged it. I think I’m going to start going carbless pre-WO again, and start sipping on carbs mid-workout, after the strength work. Pre-WO carbs give me energy throughout the total workout, but carbs in general kind of make me sleepy, and seems to kind of make performance kind of iffy (which doesn’t matter much when I was just doing BB’ing style lifting).
Also, first week of reverse dieting I lost a few pounds, which is typical. 189 yesterday. So will add another 25g of carbs and 5g of fat. So macros will be 220/175/70 p/c/f, for at least this week.
[quote]chobbs wrote:
Oh god I take in 175 carbs in my pre, Intra, and post alone…maybe I should dial that down a tad [/quote]
No dude, I’m reverse dieting. Just working my way back up to my high crab intake that I’m use too. Eat as many carbs/fats/calories as you can while still staying lean. That’s the goal, dude.
-Was doing Big Beyond Belief, basically high volume work on big compound movements for 80% of my workouts
-Was CBL’ing
-Was high carb, mod protein, mod fat (about 450/200/100 c/p/f)
-Doing cardio 1-3x a week.
Back Squats: Still finding the groove.
225x5
250x4
275x3
245x8
Leg Press: Guys were waiting on the Squat rack (gym was packed) so let them have it instead of going straight into Front Squats
7ppsx4x8
Front Squats: Good news, found my groove with these. Bad news, forgot how bad the bruising is initially on my delts. I’ve hit 245x6 on these a while back when I was Squatting 3x a week, so see if I can get back up there pretty quickly.
155x5x6
Goodmornings: Basically do these with the bar in a low bar squat position. Just hit lower back and hams, really slow eccentric, will work these up slowly
95x3x12
Abs + Calves
So went carbless pre-wo. Had some coffee+whey+VCO with some cottage cheese earlier in the day, then more Whey/VCO Coffee about 30 minutes pre-wo. Focus was much better, less warm-up sets required to get everything moving. Even if it’s a placebo, will likely stick with it.
[quote]Alex Kilograham wrote:
count me in…[/quote]
Sweet dude, glad to have ya along!
9-17-13
Straight Arm Pulldowns -SS- Kneeling Pulldowns: Idea that Ryan gave me, was GREAT. Lat pump was insane.
4x15/10
Cobras: Good stretch and contraction
3x20
Cable Rows: Meh, could have been better. Just think Lats were already a bit fried at this point. 1-2 sec squeeze at top of each rep
4x12
HS High Row: Think that’s what it’s called? idk, just tried it out, wasn’t bad. Don’t use a lot of machines, just wanted to try it out.
2pps+50x3x8
Smith Haney Shrugs: These are really the only thing that hits ALL my traps, top and bottom.
135x2x8
115x12
95x3x15
Hercules Curls: Lead with my pinky, and brought them behind my head, made a huge difference. Crazy pump
3x20
Rope Curls: And these were done so strict, just destroyed me.
4x10
Good workout, First lat super-set is good, plus the cobra pulldowns. Everything else I could take or leave. lol. Haney shrugs were great, and biceps I can get a pump from Squats basically. Just need to really learn to recruit my lat consistently.
Also, CBL’ing is going well so far, noticed a good deal more energy in the day already.
[quote]chobbs wrote:
Spidey, sorry for all the questions but I have one more…what are your thoughts on fat after your workout in both a gaining and recomp phase?[/quote]
No problem dude. I wouldn’t have fats RIGHT after my workout, but it’s fine in the Backload portion of the day. If I’m trying to lean out a bit, though, I’ll cut fats before carbs. But that’s just me, and I still probably get half my day’s worth of fats during the backload. Personally if I’m not on a full-on cut, I don’t drop fats below .4g/lb of BW.
OHP: Getting the hang of this movement a bit.
95x5
105x4
115x3
105x5
95x6
DB Incline: These were really easy
70’sx3x8
Flat Bench: I’m getting aggravated, just because i can’t find my groove with these like I can every other lift. Just really tried to nail form and see what feels ‘easier’, where to touch on my chest, grip width, etc.
135x5x however much
Then I finished off with Cable Chest Flies, Rear Delt Flies, Cuban Presses, Laterals, and Pushdowns, all done for 3-4 sets of 10-20 reps. Sorry, just don’t feel like typing it all out.
If everything goes according to plan, I’ll be doing a actual program come next week.
Ohh btw, if anyone is curious on my diet. I’ve just been plugging it all into myfitnesspal, so macros don’t know macros per meal off the top of my head
Rack Pulls: Just kept these easy, focusing on form. Legs were pretty sore from yesterday, so movement wasn’t as explosive from the start as I would have liked
315x3x4
345x3x3
DB Rows:
80’sx25
100’sx25
Hammer Curls: Gosh forearms were so pumped lol
30’sx3x10
BB Curls: Slowwwww eccentrics
70x4x6
And that was it. Rack position is still low enough that sore Quads and Hams negatively effected the first few inches of the movement. FML at my programming lol
I’m liking your new explosive approach. I’ve been experimenting with explosive clapping push ups and have noticed an immediate effect on pump/swoleness when compared to normal push ups. I might implement explosive training into more of my training.
Have you been following Miles Morales as spiderman? I like him and hope they introduce him into the “real” universe.