Thanks for the response. My understanding is that dietary fat is necessary for hormonal maintenance and certain other bodily functions, but I’ve never been clear on the minimum actually needed. If you happen to know: Is it in the 15g range, or are you carb cycling in a way where you compensate for days of very little fat with days of higher levels?
[quote]MinusTheColon wrote:
Thanks for the response. My understanding is that dietary fat is necessary for hormonal maintenance and certain other bodily functions, but I’ve never been clear on the minimum actually needed. If you happen to know: Is it in the 15g range, or are you carb cycling in a way where you compensate for days of very little fat with days of higher levels?[/quote]
It comes out to 55 or so a day after all incidentals are in. No need for me to make male hormones since my body decided that wasn’t needed at 21. Technically I have 1-2 cheat meals so then I get a bit more but I just don’t like fatty foods. Mre than 80g of fat no matter the source and I don’t feel well. Since I train 7 days a week macros are the same each day high carb mod pro low fat
Leg pump week 6
Leg curl
3x10
6x8-10 20-30s rest
Leg ext/duck foot leg press/goblet squat
3x12/10/20
Sld/back ext
3x15/20
Pretty good workout. Had my legs smoked and walking pretty dumb. Really babying my leg trying to heal it. Hasn’t been too pissed this week so keeping it lighter I guess still felt like a solid workout. Winded and puffing with the tempo and density of work
Still slowly lowing on those macros posted above. Most likely holiday weight but back to near 213
Chest shoulder tri pump Week 6
Low to high cross over. 1min rest
4x12
HS incline bench
2pps x10
2+25x8
3pps x8
3+15x7
2pps x8x4 (30s rest)
Fly machin 2s stretch each rep 15s stretch after set
4x10
Rear delt db lateral
20, 18, 16 drop 12 drop 10
Lateral machine
20, 20, 15, 14 drop 12 drop 10
Tri 3s neg
4x15
Ran out of time for Tri this morning started trying to figue out a different bike for possible sprints and messed with my timing but oh well. Workout was good. Felt good. Solid pump. Nothing to failure keeping a rep or two in the tank and just working more stretched out and it all felt good. Did some mobility work in between sets and some abs as well.
Lol weight was down quite a bit. 211
Back bi
Pulldown machine diff angle than cables
4x 15, 12, 10, 10
High row with dbl mini band
3x12
No mini band
12, 10
Standing (Shelby has a vid on elite fts)
3x12
Dante row
4x15
Underhand row 3s neg
4x12
DB pullover
3x15
DB shrug 3s hold
3x12
Bi
7x12-15
Good workout. Took about 1hr 10 with a nice warmup. The high row sets were great. My fav back machine. Bands make a great contraction. Just the plates are nice for more power. And slow neg. and the stand variation hits the back in a whole different way. You might not think so but it changes the mechanics completely. Very fun. Big stretch through the outer lat top to bottom works the whole lower half of the lat very well which is notoriously hard to hit. All in all fun workout this one was my own based on a JM template for pump optional back workout.
Curious: as far as individual workouts go, I believe I can recall a few years ago where both of us were doing much higher volume than you’re doing now. Sorta the “marathon workouts” approach that is the calling card of the intermediate. Assuming my memory is serving, I wanted to ask about both whether it was difficult to adjust to the lower volume approach compared to the past and how it’s affected progress over time.
[quote]MinusTheColon wrote:
Curious: as far as individual workouts go, I believe I can recall a few years ago where both of us were doing much higher volume than you’re doing now. Sorta the “marathon workouts” approach that is the calling card of the intermediate. Assuming my memory is serving, I wanted to ask about both whether it was difficult to adjust to the lower volume approach compared to the past and how it’s affected progress over time.[/quote]
I certainly did use to do long workouts. But Honeslty I am not sure if these are that much lower in volume. Leg workouts at the start were 15 sets normally wiht some intensity techniques and most would call that a decent volume. But I think the volume now is much better in terms of quality and that is just from slowly slowly learning the Mmc and better contractions and making each rep count more. These workouts bring about more effect than the 20 sets of squat based stuff or 20 set chest workouts with no machines. Learning that all things don’t need to be squats or presses and machine work very well. Learning how to use the right muscles and forgetting weight and just pushing as hard as possible with only the muscles you want to target has been a big change. And only keeps getting better. The intensity techniques are different and take a lot out too. These workouts done as written and done with intensity are painful even when they don’t look as hard a 30 set workout. They creep up on you
Hopefully that answered. If not I will try again 
Legs
Leg curl
3x8+8 partials
Good girl
3x15
Bulgarian split squat
40x8
60x8
80x8, 8 drop 60 drop 40 drop 20
Smith hack squat
1.5 reps
3x8
Leg ext/goblet squat
2x12/15
DB sld
2x12
Jeezus this workout had me toasted. Legs were shaking during the drop set since there were other intensity techniques used during as well. Great stuff only a small amount of knee pain with smith hack squats. Nothing too bad. Legs still got worked well. Sitting at 212.5 to start this week. 4 eggs added.
Chest shoulder
Incline cybex plate loaded
4x8
Incline smith
3x12
Flat DB
4x6
Stretch fly
2x12
Lateral partial
3x35
Rear delt
3x15
6 way
2x8
Decent workout. Chest was good. Shoulders felt good as well pump got big enough it was hard to really get my arms up to drink my water. Did a little for triceps at the end and then did the elytpical. Did some intervals. And then got out Ask any questions for details
TNation broke and lost pic
Back this morning
Face pull to nose/chest/underhand/band high row
3x8/8/8/10
Cable overhand row
3x12, 10, 8
DB pullover
3x10
Banded Pulldown
4x15, 12, 10, 10
Smith shrug
3x12
Curls
5x12-15
More mid back focused workout today. The combo of face pulls and row lit the whole area very well. Worked great. I think continuing to hit that hard will help rear delts and mid back area a lot. Lats got hammered hard as well from pullovers and pulldowns. Legs are still sore form Monday. Adductors are just tender lol. Will need extra warmup.
Legs pump day week 7
Long warmup
Leg curl/leg ext/Walking lung
set 1 20/20/10LR
Set 2 20/20/10LR
Set 3 15/15/10LR
Leg ext/Goblet squat
Set 1 12/20
Set 2 12/20
Set 3 12/20
Adductor
Set 1 15
Set 2 15
SLD
Set 1 15
Set 2 15
Only reps on the exercises kept things moving and was done in 50 min counting warm up. Legs were nice and sore to start with DOMS still but warmed up ok but certainly got some work in. Making sure to get some intra set stretching in along with stretch movments to help keep things from getting too tight. Also studies show stretch under load is yet another growth stimulus also nice and painful
Chest shoulder Tri
Hs against dbl mini band.
4x8
Incline bench
3x6
Incline cable fly
5x12
Stretch fly
2x15
Rear delt
5x15-20
Lateral
6x10
Tri
6x10-15
Great workout. This was post proposal. We got in our first workout as an engaged couple. Had a great time. Ask questions otherwise these will be short
Back bi
Single arm supinated Pulldown
4x10
High row frame grip
3x12
Standing
3x12
Cable pullover
3x10
Supinated row/DB shrug
3x10/12
Rope pull to chest/row to stomach
3x15/12
Back ext
3x20
Bicep
6x12
Fun workout. Fiancé was taking a test this morning then working a night shift so got a long workout in the morning then some relax and then reading. Bday tomorrow so workout with her and a Hs friend who is around then maybe a movie and lots of nothing.
1/18/15
Bday arms
Rope hammer/rope pressdown
4x15
Supinated curl
4x12
Incline curls
3x10
Overhead ext
5x12
Single arm superset ext
3x10/10
Preacher machine
3x12
Lateral raise
4x20
Db snatch
80x5, 5, 5
85x5, 5
100x3, 3
Two 20 sec dead tread sprints. Some box jumps. Just a fun workout. Messed around a bit. Had a friend from Hs and his brother there as well as my fiancé. So it was overall a fun workout and was pouring sweat. Another scoop of pro powder is added. So at 4400 cals or so now.
Also have pics if anyone is interested where I am at bf wise after eating 3700+ cals for 6 weeks.
1/19/15
Legs
Just me an my fiancé. ( can’t say gf anymore)
Leg curls
3x12 then 10 with 3x8 partials in different spots. Wow. That is painful
Adductor
3x15 big stretch
Squat press. Really like this machine better than a traditional leg press the arc is nice
Sets of 10
5pps. 6pps. 7pps two sets
Leg ext/squat press/goblet squat.
3x12/8/15
Frog stance on the squat press here
Sid
225x20
245x20
Death
Fun workout. Still trying to baby the knee and other hip. Hip felt ok but knee felt quite awful the last 3 days which is weird and annoying. So no squats still. Which is bugging me. I keep telling myself for my goals I can do without it but still bugs me. Back to lonely norther wi pediatrics today.
1/20
Chest shoulder
Decline DB deep stretch
85x10
95x10
100x9
Smith flat bench
1+25x12
2p x12
2p x10
Cybex incline machine plate loaded squeeze at top
+100x6
+125x6, 6
Incline gly bottom partials
35x3x10+8
Rear delt partial
65x4x25
Cable lateral
3x12
Front raise
3x10
Tricep
6x12
Wrkout was good chest was friend and pumped. The stretch at the end was nice. Delt were also fried and not working by the end. Triceps I just wanted some quick work on before I was out of time. Overall happy. Weight wasn’t high but my pressing muscles can’t sustain high reps for long. Always been that way
