Hey Way, is that really you in your avatar? If so that is truly impressive moustache development!
Where can I get a horse like that? And what is the ‘lemonade’ really made of? Do you drink that pre or post workout?
[quote]trav123456 wrote:
Hey Way, is that really you in your avatar? If so that is truly impressive moustache development!
Where can I get a horse like that? And what is the ‘lemonade’ really made of? Do you drink that pre or post workout?[/quote]
Is the lemonade sweet or sour?
Way, thanks for taking the time to respond. You’re a beast.
[quote]ronaldo7 wrote:
Way, thanks for taking the time to respond. You’re a beast.[/quote]
No problem.
And my lemonade is sweeeeeet
[quote]coolnatedawg wrote:
Way,
What’s your peri-workout nutrition like now? I remember from a few months ago you were mixing all kinds of stuff together. You mentioned mixing some supps together before you actually got any benefit out of creatine, BCAAs, etc…[/quote]
I’m dieting right now so I’m having 50g oats and 50g whey about 30-45 mins before lifting, nothing during, 25g whey immediately after followed 30 minutes later by .6 lbs of steak and some veggies.
[quote]pro-a-ggression wrote:
[quote]waylanderxx wrote:
[quote]pro-a-ggression wrote:
Just wondering how volume is low u do calves/back/bis and do 5 exercise for back??
do u mean you do 5 different exercises but only a few sets each?
maybe like using t-bar rows do 5 sets, then lat pulldowns 3 sets then the rest 2 sets? im confused as to how u’d set this up??
cos im doing something like wat ur doing and doing back and bis:
chinups
barbell rows
machine rows
bicep curls
preacher curls
and im out and thats low volume.
any chance u could put up ur entire routine u did for 3 days? say that days, the exercise, the sets and the rep numbers for each exercise.
cheers[/quote]
Typically the compound moves get 2 warmup sets and then a top set, everything else get’s 1 warmup set and 1 top set to complete failure. So for something like back, it would be pullover machine 2-3 sets total( more b/c my first exercise), pulldown 2 sets, BB row 3 sets, deadlift 2 sets, cable row 2 sets.
For pretty much everything, aside from Front squats where I like to hit doubles or triples, my top set uses a weight that makes me fail at 4-10 reps. Calves usually ends up being closer to 12-15 reps though just because the weight stacks aren’t heavy enough though.
CALVES: standing, seated, angled for a total of 8-10 sets
BACK: machine pullover, pulldown variation (usually underhand or V grip), Yates BB row (no body english), Yates deadlift (stop negative below knee and back up, don’t touch floor), cable row
BICEPS: alt DB curl, alt db hammers, single arm DB or machine preacher curls
CHEST: BB incline, HS decline, HS incline, pec deck
SHOULDERS: High incline smith shoulder press, DB laterals, cable laterals, rear cable flies
TRICEPS: EZ bar PJR’s, standing single arm DB extension, pushdown variation (rope or EZ bar)
LEGS: Front squats, smith split squats, leg press (1 leg at a time), hack squat, extensions, ham curls, SLDL[/quote]
ouch. sounds painful. hey what works, works obviously.
so assuming bench press 400+
Say 150 250 400?? really?
say im doing 250
i do 100 150 200 250 if not more.
hows ur joints?[/quote]
I will warm up more if I’m doing heavy pressing or squatting. I usually start with the bar and then just add a plate to each side until I reach my working weight.
EDIT: Joints are ok, elbows nag me occasionally. I make sure to do extra mobility/stretching and always take fish oil to support this kind of workload.
[quote]waylanderxx wrote:
[quote]ronaldo7 wrote:
Way, thanks for taking the time to respond. You’re a beast.[/quote]
No problem.
And my lemonade is sweeeeeet[/quote]
I thought you were low carbing?? bawahahahaahaha. I know…I’m not funny.
What’s up Way!?
I just saw in your thread in the T-Cell that you are done cutting and are upping the calories. You mentioned you are keeping in fasted morning cardio. What exactly are you doing? I’ve been gaining for a while now with no cardio (I do get the heartrate up quite a bit while lifting though) but thought it would be wise to add some in. Just trying to do as the experienced do 
Thanks man
[quote]ashylarryku wrote:
What’s up Way!?
I just saw in your thread in the T-Cell that you are done cutting and are upping the calories. You mentioned you are keeping in fasted morning cardio. What exactly are you doing? I’ve been gaining for a while now with no cardio (I do get the heartrate up quite a bit while lifting though) but thought it would be wise to add some in. Just trying to do as the experienced do
Thanks man[/quote]
Hey man, it’s just 20 mins every morning steady state. Elliptical has me clocked at ~7-7.5 mph if that gives you any idea of the pace. It’s basically a jog.
I always have 15-20g of protein before going though, along with 200 mg caffeine. I wait about 30 mins after ingesting these then go hit cardio.
May add in 1x HIIT session per week in the evenings if I feel the need later on, but for now, nope.
How do you take the caffeine? Any concern about constantly taking it? I just started drinking 3-4 cups of coffee 3 days per week for my cut but plan on stopping after the cut is finished.
Hopefully the cardio works out for you. I put on fat really easily but made my best gains this last year and didn’t do any cardio other than walking around my campus. Plus it was nice when starting the cut that even just a little cardio was progression.
Nope I’m not worried about it. I take 4-600 mg every day. People get all worried about caffeine for some reason, unless you are routinely going over 600 mg every day for years I don’t see the problem.
If anyone has any research to show otherwise I’d be interested in seeing it though.
Oh, and I take it in pill form. 200mg a pop
[quote]waylanderxx wrote:
Nope I’m not worried about it. I take 4-600 mg every day. People get all worried about caffeine for some reason, unless you are routinely going over 600 mg every day for years I don’t see the problem.
If anyone has any research to show otherwise I’d be interested in seeing it though.[/quote]
Well not so much about the health aspect, but from an effectiveness standpoint. From what I understand the body gets used to a certain amount of caffeine and it eventually gets to the point as if you weren’t taking it at all (i.e. no more effect on energy) but still screws up your adrenal output.
[quote]David1991 wrote:
[quote]waylanderxx wrote:
Nope I’m not worried about it. I take 4-600 mg every day. People get all worried about caffeine for some reason, unless you are routinely going over 600 mg every day for years I don’t see the problem.
If anyone has any research to show otherwise I’d be interested in seeing it though.[/quote]
Well not so much about the health aspect, but from an effectiveness standpoint. From what I understand the body gets used to a certain amount of caffeine and it eventually gets to the point as if you weren’t taking it at all (i.e. no more effect on energy) but still screws up your adrenal output. [/quote]
I’ve done some reading on the whole adrenal fatigue theory and from what I saw was that adrenal fatigue is pretty much a myth and is just thrown around by people with no basis. Obviously, this does not take into account the use of thyroid hormones for prolonged periods of time. But caffeine and adrenal fatigue? Nah.
I still feel 200 mg’s and I definitely feel 600 mg’s. I’ve used caffeine religiously for years and getting a tolerance for it has never been an issue. Anything over 600 mg’s gives me diminishing returns, more shaky/dizzy/blurry vision then an alertness. 600 is my sweet spot.
saw in T-Cell you mention Massive G’s para-workout supp…
what ingredient(s) do you attribute the really long pump to? i def agree with you on the blood circulating through HAS to be good for something.
i thought that was interesting too, considering i think i saw you mention somewhere your working sets are fairly low (relatively speaking), but i could be confused?
[quote]MAF14 wrote:
saw in T-Cell you mention Massive G’s para-workout supp…
what ingredient(s) do you attribute the really long pump to? i def agree with you on the blood circulating through HAS to be good for something.
i thought that was interesting too, considering i think i saw you mention somewhere your working sets are fairly low (relatively speaking), but i could be confused?[/quote]
I’d have to look it up again but I besides the obvious being carbs, I believe the glycerol, sea salt and glutamine play a roll it that.
There’s no reason you can’t get a crazy pump with a small amount of working sets. Anytime you push a set to failure you’re going to get a good pump.
[quote]waylanderxx wrote:
[quote]MAF14 wrote:
saw in T-Cell you mention Massive G’s para-workout supp…
what ingredient(s) do you attribute the really long pump to? i def agree with you on the blood circulating through HAS to be good for something.
i thought that was interesting too, considering i think i saw you mention somewhere your working sets are fairly low (relatively speaking), but i could be confused?[/quote]
I’d have to look it up again but I besides the obvious being carbs, I believe the glycerol, sea salt and glutamine play a roll it that.
There’s no reason you can’t get a crazy pump with a small amount of working sets. Anytime you push a set to failure you’re going to get a good pump.[/quote]
ah my bad… rather i meant to say i thought your working sets were fairly low REPS.
[quote]MAF14 wrote:
[quote]waylanderxx wrote:
[quote]MAF14 wrote:
saw in T-Cell you mention Massive G’s para-workout supp…
what ingredient(s) do you attribute the really long pump to? i def agree with you on the blood circulating through HAS to be good for something.
i thought that was interesting too, considering i think i saw you mention somewhere your working sets are fairly low (relatively speaking), but i could be confused?[/quote]
I’d have to look it up again but I besides the obvious being carbs, I believe the glycerol, sea salt and glutamine play a roll it that.
There’s no reason you can’t get a crazy pump with a small amount of working sets. Anytime you push a set to failure you’re going to get a good pump.[/quote]
ah my bad… rather i meant to say i thought your working sets were fairly low REPS.[/quote]
Minimum 3 reps, I up the weight if I get 6, so yah. Still easy for me to get a pump.
[quote]waylanderxx wrote:
[quote]MAF14 wrote:
[quote]waylanderxx wrote:
[quote]MAF14 wrote:
saw in T-Cell you mention Massive G’s para-workout supp…
what ingredient(s) do you attribute the really long pump to? i def agree with you on the blood circulating through HAS to be good for something.
i thought that was interesting too, considering i think i saw you mention somewhere your working sets are fairly low (relatively speaking), but i could be confused?[/quote]
I’d have to look it up again but I besides the obvious being carbs, I believe the glycerol, sea salt and glutamine play a roll it that.
There’s no reason you can’t get a crazy pump with a small amount of working sets. Anytime you push a set to failure you’re going to get a good pump.[/quote]
ah my bad… rather i meant to say i thought your working sets were fairly low REPS.[/quote]
Minimum 3 reps, I up the weight if I get 6, so yah. Still easy for me to get a pump.[/quote]
same rep range I’ve been using with my compounds for a month now and everything is skyrocketing . . . . . hmmmm
[quote]ashylarryku wrote:
[quote]waylanderxx wrote:
[quote]MAF14 wrote:
[quote]waylanderxx wrote:
[quote]MAF14 wrote:
saw in T-Cell you mention Massive G’s para-workout supp…
what ingredient(s) do you attribute the really long pump to? i def agree with you on the blood circulating through HAS to be good for something.
i thought that was interesting too, considering i think i saw you mention somewhere your working sets are fairly low (relatively speaking), but i could be confused?[/quote]
I’d have to look it up again but I besides the obvious being carbs, I believe the glycerol, sea salt and glutamine play a roll it that.
There’s no reason you can’t get a crazy pump with a small amount of working sets. Anytime you push a set to failure you’re going to get a good pump.[/quote]
ah my bad… rather i meant to say i thought your working sets were fairly low REPS.[/quote]
Minimum 3 reps, I up the weight if I get 6, so yah. Still easy for me to get a pump.[/quote]
same rep range I’ve been using with my compounds for a month now and everything is skyrocketing . . . . . hmmmm :)[/quote]
Yah, that’s pretty much the sweet spot for me. Legs is higher reps, 6-15 depending on the exercise, but everything else is generally 10, 8, then working set of 6 reps