[quote]jskrabac wrote:
Nice week spidey. Higher carbs/fat has gotten you a bit of fullness back. I think pro and fat are at perfect levels for now.
This week:
250 Pro
380 Carb
85 Fat
I also want you to add the following cardio:
At the end of workout 1 (push pump): 2-3 30 sec sprints on the bike at a fairly high resistance. The goal is to max out RPMs for the entire 30 sec and even try to increase them from beginning to end. I cannot emphasize enough, these are ALL OUT, so you if done correctly you will need 3-5 min rest in between.
At the end of workout 6 (pull pump): 5 10 sec sprints. Same as before. ALL OUT. If done correctly you’ll need about 2 min rest between. [/quote]
Yay more food! And cardio, awesome.
In retrospect, should have pointed out for everyone that by doing legs yesterday, my legs look like shit haha. So sorry! haha
Lifted at home today. The adjustable DB’s felt ghey, so idk I may still do this workout at the gym next week just because of that. Anywho…
5/18/13
DB Flat Press: Meh, weights are different due to different kind of DB’s
50’sx9
75’sx7
85’sx4
BB Incline: Videoed my 2nd set. I know I don’t touch my chest, but this is how I’ve kind of learned to do it without hurting my delts and working my chest. You can also see how lanky I am. lol
175x6,4
Ignore the music, had the radio on and it went to that song hahaha
Slightly Bent Laterals:
4x8x40’s
Push Press: Felt good
125x6,4
Pin Press: Just tried these, were alright I guess
165x6
Workout was alright, but changing weights and stuff for DB’s kind of, idk, threw off my initial rhythm. Still hitting bigger weights though.
[quote]jskrabac wrote:
At the end of workout 6 (pull pump): 5 10 sec sprints. Same as before. ALL OUT. If done correctly you’ll need about 2 min rest between. [/quote]
On stationary bike too?
[quote]willden wrote:
[quote]jskrabac wrote:
At the end of workout 6 (pull pump): 5 10 sec sprints. Same as before. ALL OUT. If done correctly you’ll need about 2 min rest between. [/quote]
On stationary bike too?[/quote]
yea
[quote]Spidey22 wrote:
Carbs: White Potatoes, White Rice, Pasta Noodles, White Bread, Jelly, Powerade, Sweet Tea
[/quote]
Don’t see a whole lot of fiber here. Some fibrous carb sources to consider…
raspberries
black beans
quinoa
quest bars
Also, avocados have alot of fiber too. Don’t need to count net carbs in these…just count fat towards daily macros.
[quote]theBird wrote:
Looking strong spidey.
tweet[/quote]
Thanks man, appreciate it!
5/19/13
Pull Pump
Straight Arm Pulldowns ~SS~ Stretchers: 3x12
Wide-Grip Pulldowns- 180 ~SS~ Chest Supported Rows- 50’s: 3x8
DB Shrugs: 2x20x100’s (2 second hold)
Cable Curls w/ Fat Grip: Sets of 12, 10, 8, then 5 drop sets of 8
DB Curls w/ Fat Grip: 4x8x25’s (3 second negative)
Cardio: 5 sets of 10s bike sprints, 90-120s rest
Overall today was good. Pump was great for back and bi’s today. Cardio was tough, legs were burning. Felt like a heavy Squat set after each set almost. Went as hard as I could, but will try to go harder each time.
Also, adding in the extra 50g carbs last night, along with just taking in a good deal of sodium yesterday, resulted in me feeling extremely bloofy today. Definitely crazy how a little change can mind eff ya, but I know it’s temporary lol
No lifting today. Back was soooooooooreeeeeee.
Did a bit of cardio in the form of mowing my lawn. lol
Ohh, and so for some reason I am ALWAYS thirsty. I feel I have water, diet soda, coffee, or tea in my hands at all times through the day. I’m just drinking like crazy, so much it’s almost inconvenient the amount I get up to pee. Weird observation I just thought I’d tell ya’ll
[quote]Spidey22 wrote:
Lifted at home today. The adjustable DB’s felt ghey, so idk I may still do this workout at the gym next week just because of that. Anywho…
5/18/13
DB Flat Press: Meh, weights are different due to different kind of DB’s
50’sx9
75’sx7
85’sx4
BB Incline: Videoed my 2nd set. I know I don’t touch my chest, but this is how I’ve kind of learned to do it without hurting my delts and working my chest. You can also see how lanky I am. lol
175x6,4
Ignore the music, had the radio on and it went to that song hahaha
Slightly Bent Laterals:
4x8x40’s
Push Press: Felt good
125x6,4
Pin Press: Just tried these, were alright I guess
165x6
Workout was alright, but changing weights and stuff for DB’s kind of, idk, threw off my initial rhythm. Still hitting bigger weights though. [/quote]
Have you tried lowering the weight significantly and stopping 1-2 inches short of your chest? Or having a less wide grip?
While I’m not a stickler for form at all, but I seriously think you have to go a few more inches for it to even be worth doing the Incline BB, heck any BB bench, for your chest.
[quote]optheta wrote:
[quote]Spidey22 wrote:
Lifted at home today. The adjustable DB’s felt ghey, so idk I may still do this workout at the gym next week just because of that. Anywho…
5/18/13
DB Flat Press: Meh, weights are different due to different kind of DB’s
50’sx9
75’sx7
85’sx4
BB Incline: Videoed my 2nd set. I know I don’t touch my chest, but this is how I’ve kind of learned to do it without hurting my delts and working my chest. You can also see how lanky I am. lol
175x6,4
Ignore the music, had the radio on and it went to that song hahaha
Slightly Bent Laterals:
4x8x40’s
Push Press: Felt good
125x6,4
Pin Press: Just tried these, were alright I guess
165x6
Workout was alright, but changing weights and stuff for DB’s kind of, idk, threw off my initial rhythm. Still hitting bigger weights though. [/quote]
Have you tried lowering the weight significantly and stopping 1-2 inches short of your chest? Or having a less wide grip?
While I’m not a stickler for form at all, but I seriously think you have to go a few more inches for it to even be worth doing the Incline BB, heck any BB bench, for your chest.
[/quote]
Why do you think this. I have modified my for to something similar and my chest has never grown better. He is not a PLer. If this hits his chest and nothing else great
[quote]optheta wrote:
Have you tried lowering the weight significantly and stopping 1-2 inches short of your chest? Or having a less wide grip?
While I’m not a stickler for form at all, but I seriously think you have to go a few more inches for it to even be worth doing the Incline BB, heck any BB bench, for your chest.
[/quote]
Actually the angle kind of makes it look like I’m stopping higher then I am, though you’re right, I’m still stopping high.
Incline is the only movement I don’t touch my chest on. I use too, with a closer grip, touching my chest, but it felt like a) all front delt 2) usually ended up being the lift would hurt my shoulder on.
So I widened my grip, and started going down enough to hit my chest and no more, and I feel it’s been good. As long as I do every other press with full ROM, I felt skimping on Incline wouldn’t be that bad.
If you go to :33 in Zraw Incline Benches in a similar fashion.
I remember a comment on this video asking John if cutting the ROM was a good thing. His answer was something like “On this movement? Hell yeah!”
In bbing its about finding the right rom for your biomechanics and your mobility and what muscle you want to hit. No points for extra rom if it fucks you up. One of my favorite things about JM
5-21-13
Push Pump
Pec Deck: Yes. Easier then last week definitely
3x12x145 → Drop 105x13
DB Incline 1.5:
35’sx15
45’sx12
50’sx10
Smith Decline: LOL endurance on pressing is shit
115x30
125x20
155x10
Laterals: God the burn.
4x10+20 partialsx 30’s
Rear Delt Destroyer: Used pec-deck machine, and idk if my rear delts have hurt so bad
30/25/20 x some
10/8/6 x some
Tricep Triset: Underhand/Overhand/Overhead Pushdowns
3x15x40
Then… cardio…
3 sets of 30 second Bike sprints. 3.5 min rest between sprints
Workout was great, felt good, pumped. Cardio was absolutely BRUTAL. Wheyyyyyyyy worse then on Sunday. Just the worst ever lol.
Ohh, got a pair of glasses, so I can actually see, and I actually look a lot better not blurry lol.
Also, weird things happening to my body. Since adding the 50g carbs, have shot up to 195 and haven’t went down lol. No idea why haha
30 sec sprints are what separates men from boys. It’s amazing how much worse 30s is from even 20 s
[quote]ryanbCXG wrote:
30 sec sprints are what separates men from boys. It’s amazing how much worse 30s is from even 20 s[/quote]
Yeah, Sunday I only did 10 seconds. But 30 seconds, and doing what Jake said, trying to increase the RPM the entire way through… Gosh. I just wasn’t prepared lol
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
30 sec sprints are what separates men from boys. It’s amazing how much worse 30s is from even 20 s[/quote]
Yeah, Sunday I only did 10 seconds. But 30 seconds, and doing what Jake said, trying to increase the RPM the entire way through… Gosh. I just wasn’t prepared lol[/quote]
Did some of those when ebomb suggested really pushing it. It was nasty
Is it possible to “sprint” for 30 seconds???
tweet
[quote]theBird wrote:
Is it possible to “sprint” for 30 seconds???
tweet[/quote]
Ever ran a 400m?
That is an all out sprint the whole time and if you amazing you will do it 45 s
