[quote]Nikki9591 wrote:
Ooh you’re doing a recomp too? How nice!
Your plan sounds brutal. I aim for about 100g carbs a day, peri-workout.
40 carbs though and fasted cardio?.. whistles
I love to see hard work though, don’t get me wrong. I also love the volume of your workouts. It’s similar to mine and I’m known for my volume lol[/quote]
Yeah, trying to get back to the shape in my avi (actually want to be in BETTER shape). But it’s going to be a long road since I “chunked” up nicely after that show. When I’ve got the “after” pics, I’ll post the “before” ones too.
I’m hoping the 40g carbs/day is not long term. Fasted cardio doesn’t bother me on weekdays (before work) but I struggle with the Saturday morning.
Also can’t wait to see the leg session that you concoct. All I know is that there will be band RDLs but that in itself is the making of a great session haha
I was supposed to do them today (not supposed to, but planned to) but I forgot the most important part; bands. sigh
I’m so absent-minded sometimes.
Also really worked on PL form here and this was the first session in a while where I actually felt it was an entire body lift. I actually got some leg drive on the 3rd rep @ 210. I found I have to basically arch on my tippy toes on the bench and then step down onto the floor with my arch still in place.
A. Reverse Band Incline BB
4 x 8 x 195
B. SM Inclines (3/4 reps)
3 x 15 x 155
C. Machine flyes
4 sets of 15+ @ various heavy weights
I’ve been doing chins everyday now as well. Did some this morning after cardio and a few 5 rep sets tonight in between exercises.
Coach said I needed a cheat meal tonight as well so I’m writing this feeling bloated after eating some homemade pizza, a slice of garlic bread, 3 protein bars and a handful of nuts. Meh, doesn’t feel great to cheat tonight.
Solid work. Congrats on nailing the bench form. It should feel like a whole body lift because it is. Very cool on the bands too. Did you find that this helped your technique even more?
Solid work. Congrats on nailing the bench form. It should feel like a whole body lift because it is. Very cool on the bands too. Did you find that this helped your technique even more?
[quote]mom-in-MD wrote:
Are you in a hurry to cut weight? Right out the gate thats pretty strict dieting+cardio…what happens if you stall??
Are you going to include refeeds??[/quote]
Yes and yes. I’m actually working with someone on the diet so I’m not too concerned. I want to be in the single digit bf% by July and considering I started in the low 20’s in March, it’ll be an accomplishment.
I wrote my last post after eating some homemade pizza, a slice of garlic bread, 3 protein bars and a handful of nuts. That was basically after 10 days at 40g of carbs/day so I’ve really gone from carb cycling to a CKD. The plan this week is to go back to the 40g carb/day. I did an extra 15 minutes of fasted cardio this morning as well (and the net difference in weight was +1lb but I look much leaner).
[quote]atypical1 wrote:
Solid work. Congrats on nailing the bench form. It should feel like a whole body lift because it is. Very cool on the bands too. Did you find that this helped your technique even more?
james[/quote]
Yeah. I really am blaming the actual bench I used last week on why it didn’t feel proper.
We just setup with a regular bench in the cage for bench last night and all was golden. We’ll see how this progresses over the next few weeks.
[quote]Nikki9591 wrote:
I can’t wait to see the before and afters.
Also can’t wait to see the leg session that you concoct. All I know is that there will be band RDLs but that in itself is the making of a great session haha
I was supposed to do them today (not supposed to, but planned to) but I forgot the most important part; bands. sigh
I’m so absent-minded sometimes.[/quote]
Right now the “plan” is this:
Seated Calf
Lying Ham Curls
5/3/1 Squats
Band RDL’s
Leg Press
Hack Squat
Extensions
So a $h&t ton of volume! Hopefully I’ll still have some glycogen in me for that one.
[quote]mom-in-MD wrote:
Are you in a hurry to cut weight? Right out the gate thats pretty strict dieting+cardio…what happens if you stall??
Are you going to include refeeds??[/quote]
Yes and yes. I’m actually working with someone on the diet so I’m not too concerned. I want to be in the single digit bf% by July and considering I started in the low 20’s in March, it’ll be an accomplishment.
I wrote my last post after eating some homemade pizza, a slice of garlic bread, 3 protein bars and a handful of nuts. That was basically after 10 days at 40g of carbs/day so I’ve really gone from carb cycling to a CKD. The plan this week is to go back to the 40g carb/day. I did an extra 15 minutes of fasted cardio this morning as well (and the net difference in weight was +1lb but I look much leaner).[/quote]
Right on. Didn’t realize you were working with someone. That’s cool!
I’ve done a plan like that before. Works extremely well. I’ve never done it while doing a strength program+ cardio before though. hmmmm
How are you feeling as opposed to cutting for a show??
I’m very intrigued by the benching with the bands around the wrists. May have to give that a go.
Regarding feeling better on your second/third DL rep . . . this is certainly true for me with sumo. I believe for me that it’s because I lift my hips and pull too much with my back on my first rep but am able to do something akin to squatting the weight down and back up on subsequent reps and, thus, hold my arch/form much better.
[quote]mom-in-MD wrote:
Right on. Didn’t realize you were working with someone. That’s cool!
I’ve done a plan like that before. Works extremely well. I’ve never done it while doing a strength program+ cardio before though. hmmmm
How are you feeling as opposed to cutting for a show??[/quote]
I wish I could say less anxious but I have other non-fitness related issues in my life (much like you) that cause me anxiety and stress daily.
So I just roll with it each and every day. I look forward to my early morning (weekday) cardio sessions to start my day on a positive note always. Saturday’s are a much different story. I’d rather sleep in.
We had a garage sale this morning so I’ve been up since 5am. :-S Nap time this afternoon,
[quote]kpsnap wrote:
I’m very intrigued by the benching with the bands around the wrists. May have to give that a go.
Regarding feeling better on your second/third DL rep . . . this is certainly true for me with sumo. I believe for me that it’s because I lift my hips and pull too much with my back on my first rep but am able to do something akin to squatting the weight down and back up on subsequent reps and, thus, hold my arch/form much better.[/quote]
You definitely get the “pull the bar apart” feeling after a few sets of these. I definitely started to feel the press more in my tri’s than my chest.
Saturday was a long day. Was up at 5am as we had a garage sale to get rid of some stuff before we move. As such, I didn’t have much time in the afternoon to get a workout in but I did. Given the time restraint, I tried the Crazy 8 session that John Meadows outlined a few days ago.
I made a slight variation in that my last exercise was HS Preacher Curls.
I made it through 6 cycles and was SPENT!!
Pressdowns - 80kg?? --single pulley
Pronated Kick Backs - 15lb
Bench Dips
EZ Bar Curl - 65lbs
DB Hammer Curls - 25/30lbs
HS Preacher Curl - 45lbs
When I was done, I did 2 sets of Piston Pushdowns to failure.
My arms are toast today.
PS: Kev, I’ve been doing a steady dose of MSM and using Ice (dixie cups) on the elbow and it’s making a world of difference. I couldn’t really “UP” the fish oil as it has diet implications but I think I was getting enough anyway (10g+/day).
