theACEofSP4D3S:::Be Better Than Yesterday

[theACEofSPADES]

Hey guys what's up! I'm excited to start my new journal here, it will be my second one and I intend on [hopefully] keeping it for years to come :) Here is the link to my first journal...I think it was successful 1,000+ posts

http://forum.bodybuilding.com/showthread.php?t=5835361

Okay so for all the possible newcomers, here are some cliffs since you weren't with me with my last "crusade" :D
I lifted
Used WS4SB III
Did not diet well/rest
Body broke down on me, could not sleep
Switched to a ?lighter? WS4SB I which is 3 days not 4
I did HIIT on non-lift days and rested Sundays
Began watching my diet and eating "better"
Tried to sleep at the same time each night to get adequate rest
Knees began to wear and tear but I ignored it thinking it would go away
Knees got worse so I went to 2x a day HIIT
Didn't help much so I stopped HIIT all together
Started to see good gains from the gym [pics]

So that's basically it, here are the Pros and Cons

PROS
- Lifted heavier weights than past
- Look better than past
- Cardio is better
- Diet it much and I have more knowledge of it
CONS
- Knees are now a pain and bother me ALLOT


Okay so a problem or something that I didn't do in my previous journal was set goals. I look at everybody else's journals and they all have goals, I didn't set any, and it was a mistake, my mind wasn't on lifting an X amount of weight. One "goal" I did hit was repping 185lbs on the bench, was a goal for a long time now and I did it. Other than that there was nothing, so here are my lifts now and NEW goals?

CURRENT LIFTS [3RM]
Bench - 185lbs
Squat - 210lbs
Deadlift - 235lbs
Box Squat - 0lbs
Push Ups - 80

GOALS [These goals are not a 1RM but a 3RM]
Bench - 210lbs
Squat - 275lbs
Deadlift - 315lbs
Box Squat - 235lbs
Push Ups - 100

The Big 5. These will be my INDICATOR exercises. I think everybody should have some kind of indicator exercise that they test out every now and then, if your indicator exercises are going up, that means your program is working, if not, then you might want to revise it.
I think they are all in reach and hopefully I will be able to do all that once the summer ends. And about the Box Squats, I have never done those before but I'm doing them now


Supplements

So I tried allot of supplements through my old journal. I did some research so I knew what I was buying. Right now everything I'm using is listed in my sig. My plan is to take Muscle Milk in the morning and night and maybe as a meal replacement. I will use Whey strictly for post workout and nothing else. Once I am done with Green MAGnitude I will no longer continue it. Not because it?s a bad product [far from it], I just don't want any kind of supplement that will give me more "strength", I want all my lifts to be raw, sort of. Plus I need to save money. The Purple Wraath I might or might not continue, it's been pretty helpful during my gym days but I may just take it out, as it is something I WANT but do not NEED. The Orange Triad I will continue using, it is a phenomenal supplement and multi vitamins can never hurt you and I do need the joint support for my knees :(

CONCLUSION
Okay there's the meat of the burger. The program I will be using is WS4SB III, yeah that's right I'm gonna give it another go. I think I will be able to handle much better this time around, especially since it's summer. I have my program all laid out and planned so I'm set.
So I am no longer trying to "cut". I am 153lbs, and even though I do have a layer of fat I don't believe I need to cut. I'm just going to try and build some strength and I think this program will assist me in doing so.
So enough with the talk and lets LIFT! :mad:

[And I wanna see some new faces around here!]

[2 D]

Good luck mate.

[Chimpinzo]

: )

[PaC-mAn8]

PacMan is in the MUTHA****EN HOUSE!

[Hard Drive]

So what kind of exercises will be in your program man? Anything new?
I sincerely hope I'll see some change:-)

[theACEofSPADES]

Good luck mate.

Thanks mate! :D


: )

Looking good in the new picture. Good job!


PacMan is in the MUTHA****EN HOUSE!

:confused:


So what kind of exercises will be in your program man? Anything new?
I sincerely hope I'll see some change:-)

You'll find out tomorrow! I cant wait. But it's pretty much the same stuff just a little bit different.

[PaC-mAn8]

Why are u confused?

Havent u ever watched I Love New York?...she always says that.

[theACEofSPADES]

Why are u confused?

Havent u ever watched I Love New York?...she always says that.

I refuse to watch MTV

junk

[Hard Drive]

tv is junk period.

i refuse to watch tv at all.

[PaC-mAn8]

I refuse to watch MTV

junk


meh..i like her silicon tits :D

[theACEofSPADES]

http://i232.photobucket.com/albums/ee148/TheSieclops20/craigwtfxe2.gif


tv is junk period.

i refuse to watch tv at all.


meh..i like her silicon tits :D

No way she is just, eh, not my type. I dont like barbie dolls

[liftingbuddy1]

In.......good luck with this Chris. You are certainly a very dedicated person and I will look forward to seeing you squash those 3RMs in no time at all! Good luck with tomorrow's workout. :)

Mike

[Surive123]

Sup?

:D

[Hard Drive]

Sup?

:D

and we have ANOTHER FAN!

bit late tho...

can i get yo autograph?

[theACEofSPADES]

In.......good luck with this Chris. You are certainly a very dedicated person and I will look forward to seeing you squash those 3RMs in no time at all! Good luck with tomorrow's workout. :)

Mike

Thanks Mike I was wondering when you would shot up! :)

Yeah I think those 3RM are all in reach, hopefully


Sup?

:D

:D :)

[Hard Drive]

hey um, what are you gonna do if you reach one goal faster than another?

my honest prediction is you'll hit your bench faster than anything else. does that mean you'd drop your upper body workouts and just maintain it and push harder on the legs or would you just keep going on?

and considering you ARE on a kind of max-ot style, what about deloading? are you just going to take the breaks as they come or are you going to let yourself have two weeks where you only do dynamic work to give your joints and junk a break?

[theACEofSPADES]

hey um, what are you gonna do if you reach one goal faster than another?

my honest prediction is you'll hit your bench faster than anything else. does that mean you'd drop your upper body workouts and just maintain it and push harder on the legs or would you just keep going on?

and considering you ARE on a kind of max-ot style, what about deloading? are you just going to take the breaks as they come or are you going to let yourself have two weeks where you only do dynamic work to give your joints and junk a break?

Ummm I guess I would just make a new goal, that would make the most sense. But I think I will take a week off every 2 to 3 months depending on how i feel.

[2 D]

If you haven't already, I'd recommend getting those knees looked at. Very serious joint to mess with and it will haunt you if they're injured and you make them worse by not knowing.

[ben3133]

Subbed again :)

I agree with what you said about not trying to cut anymore - you might find that if you just eat clean and aim to put on muscle, you can do more of a recomp... plus I don't think anyone actually likes cutting!

[theACEofSPADES]

If you haven't already, I'd recommend getting those knees looked at. Very serious joint to mess with and it will haunt you if they're injured and you make them worse by not knowing.

Yeah I got a doctors appointment coming up because I need a bunch of booster shots for college so I think I may tell him then if they're still a problem


Subbed again :)

I agree with what you said about not trying to cut anymore - you might find that if you just eat clean and aim to put on muscle, you can do more of a recomp... plus I don't think anyone actually likes cutting!

Weird because thats actually what I'm planning on doing

[theACEofSPADES]

MONDAY - Max-Effort Upper Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water

Intra Workout
1 1/2 scoop of Purple Wraath + 32oz of water

Flat Bench

2x5 Bar
125x5
135x5
145x4
155x4
165x3
175x3
185x3

Well as you can see I'm trying to do more sets. 7 instead of 5. I like it better I guess, more volume or whatever. But on the last set I almost couldn't put up the final rep, it was somewhat scary because I thought I was going to have to drop it on my chest to I really pushed it up with all I had. I was pretty pissed I struggled with it though :mad: I'll move everything up 5lbs except for the last set next week.

Flat DB Bench

1x15 30lbs DBs
1x15 30lbs DBs

Oh man these started out very easy but I forgot I had 15 reps :( By the 8th rep I was dying, burning out. The BB bench before really took a toll on me so this was just a "finisher". Will debate whether or not to increase. :confused:

SUPERSET
Barbell Rows / Standing Facepulls

105lbs / 50lbs
105lbs / 50lbs
105lbs / 50lbs

Well haven't done Supersets in a while. Nice change up, the back was feeling this. Rows will move up 5 and Facepulls up 10.

Barbell Shrugs

135x10
135x10
135x10
135x10

Wow these were ridiculously easy. Blew through these in about 5 minutes, maybe less, probably less. I'll go up to 150lbs next week, maybe that will be more of a challenge...

Barbell Curl

70x8
70x8
70x7 1/2 :mad: :(
70x8

Well obviously Im not too happy about this, still pissed, somewhat. I really jumped right into it. I just wanted to get it over with, I knew it would be hard. So I didn't rest too long inbetween the first few sets so that was probably the mistake. So I could only get 7 1/2 reps on the 3rd set, Im angry with that. I was so close but I just couldn't put it up. So I rested longer to finish the 4th set which was still a struggle. :mad:

FINAL THOUGHTS

Well it was great to go back into the gym today. Week off felt very long but it was good for the most part. I was pretty happy with the Benching even though I just barely put up that last rep, close one. Everything after that was okay, like I said, Im pissed about the curls. Really thought I would be able to finish it but guess not, will keep my eye on it more next week.
So it was a solid gym day for the most part, body felt nice and tired after it, Im still kinda spent. I dont even want to move, it probably didn't help that I only got about 5 hours of sleep last night, should get more tonight, hopefully. Looking forward to the gym day tomorrow, it's legs so we'll see how my knees will do...

VIDEO OF THE DAY

ina-LTB0fjc

[PaC-mAn8]

wtf is wrong bro? get those numbers up. you are stronger than me,remember :D

[theACEofSPADES]

wtf is wrong bro? get those numbers up. you are stronger than me,remember :D

What you talking about?

Perhaps Im giving you time to catch up ;)

[PaC-mAn8]

What you talking about?

Perhaps Im giving you time to catch up ;)

Trust me..you dont want that.

What are you doing in the 15 rep range and crap like that. Ni99a you need strength..work in the 2-6 rep range.

[theACEofSPADES]

Trust me..you dont want that.

What are you doing in the 15 rep range and crap like that. Ni99a you need strength..work in the 2-6 rep range.

Well thats what I did before with the bench. DeFranco says its good to go higher rep after the bench

Not much about the max-effort movement has changed since my original article was published. I still prefer a 3-5 rep max (RM) - as opposed to a 1RM - for my skinny bastards. The one thing that has changed ? you?ll notice this later on in this article - is the second movement on max-effort upper body day. We recently started having our athletes perform two high-rep sets of an exercise immediately following the max-effort movement.

This high-rep movement is usually an exercise that?s closely related to the max-effort movement. For example, if our athletes performed a 3RM in the bench press, their second exercise may be two sets of dumbbell benches. We don?t do this all the time, but it?s a new ?twist? in our templates that wasn?t covered in previous articles.

[2 D]

Trust me..you dont want that.

What are you doing in the 15 rep range and crap like that. Ni99a you need strength..work in the 2-6 rep range.

If he is aiming for hypertrophy, then he is right on the mark.

I'm curious as to one having better muscle gains when doing a bulking diet w/higher reps lowered weights, compared to heavy weights and low reps. When I do heavy weights, low reps I get bulky even if NOT bulking. When I do moderate weight at high reps, I tend to lean out, but have a more vascular look.

[PaC-mAn8]

If he is aiming for hypertrophy, then he is right on the mark.

I'm curious as to one having better muscle gains when doing a bulking diet w/higher reps lowered weights, compared to heavy weights and low reps. When I do heavy weights, low reps I get bulky even if NOT bulking. When I do moderate weight at high reps, I tend to lean out, but have a more vascular look.

I'm pretty sure Chris is not aiming for hypertrophy. And if he is..he shouldnt. No offense..but like me..you also need to be worrying about packing on LBM and getting stronger. Hypertrophy comes second.

[theACEofSPADES]

If he is aiming for hypertrophy, then he is right on the mark.

I'm curious as to one having better muscle gains when doing a bulking diet w/higher reps lowered weights, compared to heavy weights and low reps. When I do heavy weights, low reps I get bulky even if NOT bulking. When I do moderate weight at high reps, I tend to lean out, but have a more vascular look.

sounds abt right


I'm pretty sure Chris is not aiming for hypertrophy. And if he is..he shouldnt. No offense..but like me..you also need to be worrying about packing on LBM and getting stronger. Hypertrophy comes second.

well its only that 1 lift thats high rep so i dont think its a big deal

[PaC-mAn8]

well its only that 1 lift thats high rep so i dont think its a big deal

Well..I guess if the program has it like that..then its fine. But I think they're are 2 other exercises in the 8-10 range.

[theACEofSPADES]

Well..I guess if the program has it like that..then its fine. But I think they're are 2 other exercises in the 8-10 range.

I consider 8 reps somewhat low

[PaC-mAn8]

I consider 8 reps somewhat low

:rolleyes:

[theACEofSPADES]

MONDAY - Max-Effort Upper Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water

Intra Workout
1 1/2 scoop of Purple Wraath + 32oz of water

Flat Bench

2x5 Bar
125x5
135x5
145x4
155x4
165x3
175x3
185x3

Well as you can see I'm trying to do more sets. 7 instead of 5. I like it better I guess, more volume or whatever. But on the last set I almost couldn't put up the final rep, it was somewhat scary because I thought I was going to have to drop it on my chest to I really pushed it up with all I had. I was pretty pissed I struggled with it though :mad: I'll move everything up 5lbs except for the last set next week.

Flat DB Bench

1x15 30lbs DBs
1x15 30lbs DBs

Oh man these started out very easy but I forgot I had 15 reps :( By the 8th rep I was dying, burning out. The BB bench before really took a toll on me so this was just a "finisher". Will debate whether or not to increase. :confused:

SUPERSET
Barbell Rows / Standing Facepulls

105lbs / 50lbs
105lbs / 50lbs
105lbs / 50lbs

Well haven't done Supersets in a while. Nice change up, the back was feeling this. Rows will move up 5 and Facepulls up 10.

Barbell Shrugs

135x10
135x10
135x10
135x10

Wow these were ridiculously easy. Blew through these in about 5 minutes, maybe less, probably less. I'll go up to 150lbs next week, maybe that will be more of a challenge...

Barbell Curl

70x8
70x8
70x7 1/2 :mad: :(
70x8

Well obviously Im not too happy about this, still pissed, somewhat. I really jumped right into it. I just wanted to get it over with, I knew it would be hard. So I didn't rest too long inbetween the first few sets so that was probably the mistake. So I could only get 7 1/2 reps on the 3rd set, Im angry with that. I was so close but I just couldn't put it up. So I rested longer to finish the 4th set which was still a struggle. :mad:

FINAL THOUGHTS

Well it was great to go back into the gym today. Week off felt very long but it was good for the most part. I was pretty happy with the Benching even though I just barely put up that last rep, close one. Everything after that was okay, like I said, Im pissed about the curls. Really thought I would be able to finish it but guess not, will keep my eye on it more next week.
So it was a solid gym day for the most part, body felt nice and tired after it, Im still kinda spent. I dont even want to move, it probably didn't help that I only got about 5 hours of sleep last night, should get more tonight, hopefully. Looking forward to the gym day tomorrow, it's legs so we'll see how my knees will do...

VIDEO OF THE DAY

ina-LTB0fjc

BUMP

[Surive123]

yeah man, up those shrugs!

[liftingbuddy1]

Nice workout Chris. Those Bench numbers are looking real nice. I think that the high rep DB Bench is just fine. Also, I wouldn't fret about missing half of a rep on those curls, they are really strong anyhow :eek:! The curls are simply assistance and it's the main compounds that need to be worried about in terms of progression. Good luck with tomorrow's leg session. :)

Mike

[theACEofSPADES]

yeah man, up those shrugs!

Hell yes! Few hundred more pounds and Im in your neighborhood!


Nice workout Chris. Those Bench numbers are looking real nice. I think that the high rep DB Bench is just fine. Also, I wouldn't fret about missing half of a rep on those curls, they are really strong anyhow :eek:! The curls are simply assistance and it's the main compounds that need to be worried about in terms of progression. Good luck with tomorrow's leg session. :)

Mike

Thanks for the thoughts. Missing a rep or half a rep always bothers me for a while, so annoying. My arms are so skinny compared to everything else :(

[Hard Drive]

wtf, shrugs?

awesome DB benching

[theACEofSPADES]

wtf, shrugs?

:confused:

[Hard Drive]

:confused:

-shrugs-

watcha lookin at me for?

[theACEofSPADES]

TUESDAY - Dynamic-Effort Lower Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water
2tbsp of Quaker Oaks + Milk

Intra Workout
32oz of water

Box Jump

1x2 BW
1x2 BW
1x2 BW
1x2 BW
1x2 BW
1x2 BW

I REALLY wish my gym had box jumps that are stable. I have to grab 4 tae bo platforms and stack them on top of one another and sometimes they slip out from underneath if you're not careful. So when I jump on it I immediately have to jump off so I don't fall back, I'm suppose to stay on top of the box. I wasn't suppose to do 6 sets but 4 platforms wasn't enough so I grabbed a 5th on which brought it up to my hip height and jumped 2 more. :mad:

Bulgarian Split Squats

1x8 15lbs DBs
1x8 15lbs DBs
1x8 15lbs DBs

These were MUCH better. I put my foot out a bit further to put less stress on the knees and I think it worked. Even though I can do more I want to keep this weight so my knees don't screw up. I still felt the burn though. ;)

45 Degree Hyperextensions

1x10 + 25lbs
1x10 + 25lbs
1x10 + 25lbs

Haven't done these in a long ass time. Felt nice. I originally wanted to go with just 10lbs but I knew that wasn't going to be enough. Solid form, my lower back is still feeling it :) I'll get 30lbs next week

Barbell Russian Twists

1x15 + 25lbs Plate
1x15 + 25lbs Plate
1x15 + 25lbs Plate
1x15 + 25lbs Plate

http://www.mensfitness.com/images/mf/209065/9296.jpg

OMG these kicked my ass big time. I thought it would be easy no sir it wasn't. From the 1st rep to the last it was tough as hell. Amazing core workout I must say, highly recommend. Will use this weight again or may add a 2 1/2lbs plate, who knows!

Post-Workout
1 scoop of 100% ON Whey + 8oz Milk

FINAL THOUGHTS

Well going into today I didn't think it would be a tough workout but I was wrong. I was sweating a little bit, it was only 4 exercises so I figured it would be easy but no way, Dynamic Day kicked my ass. But what Im really happy about is my knees didn't take a beating and aren't feeling bad right now, I thought the squats would get it which it did then but right now I barely feel a thing! Looks like the week off + Orange Triad did help it. The true test will come Friday, Squats :mad:

VIDEO OF THE DAY

lJ0HKaPnYto

[2 D]

Glad to see you adding the BSS in there! Great exercise for the core and legs, really smashes your body.

[Hard Drive]

Chinese are big fans of barbell russian twists. I've known 3 chinese gym rats(god-father, god-father's friend, you) and all end up going onto this exercise. He says it really hits up the intercostals hard, I just think it's funner to do abs standing up rather than sitting down and he's just too pussy to admit it:-)

I don't think those split squats are good for ya. But then again, you never listen to me anyways:-p

Those box jumps looked pretty nifty though, great way to deload and give your spine a break but still be getting a good workout!

[PaC-mAn8]

I agree with Kalt on the split squats.

[theACEofSPADES]

Yes I would like to change the BSS but I dont have very many other options DeFranco offers. Either that or lunges which im already doing in the other workout

[Surive123]

Very good and loved that video :p

[theACEofSPADES]

Very good and loved that video :p

I hope you make hits like that this season!

[Hard Drive]

Yes I would like to change the BSS but I dont have very many other options DeFranco offers. Either that or lunges which im already doing in the other workout

good, so you're gonna screw yourself just cuz you yourself know atleast 20 better options but it doesn't 'fit' into the program that someone ELSE who doesn't even KNOW you set up?

kk.

[theACEofSPADES]

good, so you're gonna screw yourself just cuz you yourself know atleast 20 better options but it doesn't 'fit' into the program that someone ELSE who doesn't even KNOW you set up?

kk.

I sense anger...

And I dont know of many other options. Im already doing lunges like I said before, maybe leg press or something

[NorthBay]

idk personally i dont think the split squats are that bad. it helped with my athleticism i felt.

[theACEofSPADES]

idk personally i dont think the split squats are that bad. it helped with my athleticism i felt.

Thats good to know. Its probably form that screws it up the most

[Hard Drive]

Thats good to know. Its probably form that screws it up the most

I wouldn't listen to this dude. I checked out some of his posts around...

[theACEofSPADES]

Yeah I was thinking the same thing. I usually dont listen to people in the red

[NorthBay]

well i got put in the red because i disagreed with a kid over shooting technique. and form is hard on that.guess its different for everyone. the split squat jumps are a different story though

[Hard Drive]

well i got put in the red because i disagreed with a kid over shooting technique. and form is hard on that.guess its different for everyone. the split squat jumps are a different story though

aaaw it's not that man, it's just that you've been here since 05 and obviously your responses aren't well liked. either the entirety of BB.com that's read your posts is stupid and decided not to show appreciation, or there wasn't much to appreciate.
but hey, past couple pages of your posts havn't been so bad:-) (yes e-stalker)

[NorthBay]

well im not gonna lie i was a freshmen back then and yes i said some very stupid **** lol.

[theACEofSPADES]

but hey, past couple pages of your posts havn't been so bad:-) (yes e-stalker)

Creepy :p


well im not gonna lie i was a freshmen back then and yes i said some very stupid **** lol.

Yeah when I 1st joined BB.com I was put in the red 4 different times, and they were all by high repped people. Im smarter now! :D ;)

[theACEofSPADES]

THURSDAY - Repetition Upper Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water
2tbsp of Quaker Oats + Milk

Intra Workout
1 1/2 scoop of Purple Wraath + 32oz of water

Push Ups [90 Second Rest]

61
23
20

This has been changed from 60 second rest to 90 second rest. I think it helped, don't know if I've ever broke 20 on all sets, maybe a few times. I probably could have pushed out a few more but I didn't, more on that later. At least I broke 100 total. ;)

SUPERSET
Chin Ups / Rear Delt Flyes

x8 BW / 20lbs
x8 BW / 20lbs
x8 BW / 20lbs

Q_MgHAHQUqE

^^^That's how I did the RDF if your wondering, there are tons of ways to do them so I decided to experiment a bit, they were fun and I felt the burn. Im loving these supersets, great workout. I think Ill go 25lbs next week.

Dumbbell Military Press

1x8 25lbs DB
1x8 25lbs DB
1x8 25lbs DB
1x8 25lbs DB

So I did these seated. I was so tired by now and my delts were also tired I decided to go semi light. I planned on using the 30lbs DBs but Ill do that next week. This was still a great exercise. The 4x8 really hit it well. Im happy.

SUPERSET
DB Shrugs / Hammer Curls

x10 60lbs DBs / x8 20lbs DBs
x10 60lbs DBs / x8 20lbs DBs
x10 60lbs DBs / x8 20lbs DBs

Okay I was drained by now mentally and physically so I decided to go with 20lbs DBs for the Hammers. And they were ridiculously easy, felt like a feather weight, literally. Blew right through this superset. Ill use the 65lbs for the shrugs and 25lbs for the Hammer next time.

Heavy DB Holds

1x75lbs DB [MAX TIME]
1x75lbs DB [MAX TIME]
1x75lbs DB [MAX TIME]

Just wanted to get these over with by now, wanted to GTFO! :mad:

Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk

FINAL THOUGHTS

Omg I was so damn tired today. Had the day off yesterday, awesome, but had to wake up early this morning for marching practice [graduating this Sunday :)] so that broke but my schedule/routine. I went straight to the gym after practice and I just wanted to go to sleep. My brain felt like it was turned off and my eyelids were heavy. But I never miss a workout. This is probably the only time I wished I had a supplement like White Flood or something but whatever. I'll be more awake next week.
But I feel I still had a very good workout. It went by MUCH faster than I thought. I looked at what I had to do today and I was like "wow this is gonna take an hour minimum". Nope, the Supersets didn't take much time at all, whatsoever. So I was only in the gym for about 45minutes max.

VIDEO OF THE DAY

t59Pc59G2ro

[NorthBay]

pumpin out those pushups

[theACEofSPADES]

pumpin out those pushups

Indeed

[Hard Drive]

Indeed

+cell tech? :-p

[2 D]

Bodyweight exercises get much tougher as you get heavier, keep that in mind if you're bulking.

I used to be able to crank out pushups like nobodies business, crazy good form and very fast. Not quite as good now that I'm up 25-30 lbs.

[theACEofSPADES]

+cell tech? :-p

fukk no


Bodyweight exercises get much tougher as you get heavier, keep that in mind if you're bulking.

I used to be able to crank out pushups like nobodies business, crazy good form and very fast. Not quite as good now that I'm up 25-30 lbs.

Yeah Im not really bulking. Im not concerned about my weight really. If I lose weight, thats cool if I gain weight them thats also cool

[liftingbuddy1]

Last 2 workouts looked great man, glad you like the supersets! :)

Mike

[theACEofSPADES]

Last 2 workouts looked great man, glad you like the supersets! :)

Mike

Yeah they were okay. Would have liked to be more focused though. Supersets kill so much time its crazy



And what does it take to get more people in here :mad:

[Hard Drive]

No cell tech?

POWERTHIRST!!!

it's crystal meth in a can

[theACEofSPADES]

No cell tech?

POWERTHIRST!!!

it's crystal meth in a can

What

[theACEofSPADES]

FRIDAY - Max-Effort Lower Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water
2tbsp of Quaker Oats + Milk

Intra Workout
2 scoop of Purple Wraath + 32oz of water

Squats

2x5 Bar
145x5
165x5
175x4
195x3
205x3
215x3

Solid squat day! Im happy. Form was a bit rusty but still a great workout. I think my knees have gotten better, not 100% but almost there! Ill move everything up 5lbs next time, so close to 225lbs! :)

Walking Lunges

1x6 30lbs DBs
1x6 30lbs DBs
1x6 30lbs DBs

So Im going to keep these light and lesser reps. When I did these have 3x8 it killed me so Im going to take it easy this time around. Squats are killers anyways. I may go up to 35.

Swiss Ball Back Bridge + Leg Curl

1x8 BW
1x8 BW
1x8 BW

97OVimZVOWc

^^^ That's what it looks like but I had a bigger ball (:D) and I had better form. Its kinda tough to do after Squats and Lunges though :p

Ground Based Abdominal Circuit

1x12 Sprinter Sit-Ups (6 Each Side)
1x12 V-Ups
1x12 Toe Touches
1x12 Hip Thrusts

Rest 60 Seconds

1x12 Sprinter Sit-Ups (6 Each Side)
1x12 V-Ups
1x12 Toe Touches
1x12 Hip Thrusts

Rest 90 Seconds

1x12 Sprinter Sit-Ups (6 Each Side)
1x12 V-Ups
1x12 Toe Touches
1x12 Hip Thrusts

http://www.youtube.com/watch?v=izDf0MCR2DU

Oh man these burned. Blah ;)

Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk

FINAL THOUGHTS

Wow great day today! I was nervous to see how my knees would handle today but there did fine! The Squats were awesome, I used to hate Squats and Deadlifts, now I love them. No workout is complete without them in my opinion. The swiss ball leg curls was a nice change up and a good "finisher" to the 2 previous exercises. Im starting to see more definition!

VIDEO OF THE DAY

Z81vvB62Bl8

^^^I just think that's a badass scene, great movie^^^

[Hard Drive]

I want an iron man suit...

And killer squats. Sounds like it's all pretty easy for you and you've got a lot still in the tank!

[Surive123]

Glad you had a good leg day.

[theACEofSPADES]

I want an iron man suit...

And killer squats. Sounds like it's all pretty easy for you and you've got a lot still in the tank!

Yeah thats so nasty.

Did you think i was worn out?


Glad you had a good leg day.

Indeed, Im a few hundred pounds away from you now!

[2 D]

Squats and Lunges FTW!

Nice work.

Loving that vid, don't need youtube to watch though. :cool:

[theACEofSPADES]

Squats and Lunges FTW!

Nice work.

Loving that vid, don't need youtube to watch though. :cool:

Yes no leg workout is complete without squats an lunges!

I cannot wait for the DVD to come out!

[liftingbuddy1]

I used to hate Squats and Deadlifts,


What?! WHAT'S THIS!?!? :mad: ;)

Mike

[theACEofSPADES]

What?! WHAT'S THIS!?!? :mad: ;)

Mike

Yep it's the truth. I hated doing them during Rippetoes. Dont know why, I just disliked it. I guess now that Im better at them I like it more.

[liftingbuddy1]

Yep it's the truth. I hated doing them during Rippetoes. Dont know why, I just disliked it. I guess now that Im better at them I like it more.

But I don't get it.....you Squatted 250 for reps before....what's there to hate? :D

Mike

[theACEofSPADES]

But I don't get it.....you Squatted 250 for reps before....what's there to hate? :D

Mike

I dont know I guess I just found it boring. But now I know that its a great exercise. You still remember?

[liftingbuddy1]

I dont know I guess I just found it boring. But now I know that its a great exercise. You still remember?

Of course I remember! :D :)

Mike

[theACEofSPADES]

Of course I remember! :D :)

Mike

:rolleyes:

[2 D]

What do your cals and macros look like ace if you don't mind sharing?

Noticed you're taking muscle milk, green mag, purple wraath etc. I'm surprised, I've never noticed any difference from any pre or intra workout supplements (PW and Xtend included), however I did noticed increased endurance and stamina on creatine.

I'm trying to take a natural approach to diet, about to cycle off of whey for a while and just eat whole foods. I dunno if I'll even buy another round of ADAM, really I eat loads of fruits, veggies and grains I bet I get enough vitamins and minerals from that alone.

[PaC-mAn8]

Solid leg day chris. keep it up.

[theACEofSPADES]

What do your cals and macros look like ace if you don't mind sharing?

Noticed you're taking muscle milk, green mag, purple wraath etc. I'm surprised, I've never noticed any difference from any pre or intra workout supplements (PW and Xtend included), however I did noticed increased endurance and stamina on creatine.

I'm trying to take a natural approach to diet, about to cycle off of whey for a while and just eat whole foods. I dunno if I'll even buy another round of ADAM, really I eat loads of fruits, veggies and grains I bet I get enough vitamins and minerals from that alone.

My diet is my biggest problem. Im gonna try and straighten it out for this summer I hope. Im not sure on the calories either. I try to limit carbs on weekdays and take them in on weekends, thats pretty much it


Solid leg day chris. keep it up.

Thanks man it felt great!

[2 D]

Carb cycling and carb tapering is only effective if the rest of your macros are on point. Otherwise you're sorta spinning wheels my friend.

It's a good plan though.

[theACEofSPADES]

Carb cycling and carb tapering is only effective if the rest of your macros are on point. Otherwise you're sorta spinning wheels my friend.

It's a good plan though.

Well I hope so!

And wtf how did you get to many reps :confused:

[Hard Drive]

what's nasty about having an Ironman suit? O_O ???

Oh and no, I didn't think you were worn out, not at all. I really think you're taking it easy, kinda like Mike is lately:-)

[theACEofSPADES]

Oh and no, I didn't think you were worn out, not at all. I really think you're taking it easy, kinda like Mike is lately:-)

Uh oh hes calling you out!

[Hard Drive]

Uh oh hes calling you out!

lawlz.

he might be taking it easy but he's still getting a hell of a lot of power out of his new routine. god, I wouldn't be surprised if his new max was 300+ on squat.

[liftingbuddy1]

I really think you're taking it easy, kinda like Mike is lately:-)

Taking it easy, ehh? Building volume is a b*tch, thanks! :D


Uh oh hes calling you out!

Hmmm......can't combat his Squat.....too much power there....

I may be looking into a new exercise to try out.....I know someone is sure to take notice of it as it, if I do so, as it correlates to what he is/was also doing..:)


lawlz.

he might be taking it easy but he's still getting a hell of a lot of power out of his new routine. god, I wouldn't be surprised if his new max was 300+ on squat.

Yeah, I agree that the volume is sure to make my workload capacity increase at Matt (mjw) has said.

Ha! I really wish I could hit 275 let alone 300+! :D

Mike

[Hard Drive]

Ha! I really wish I could hit 275 let alone 300+! :D

Mike

You can.

I'd bet bet anything on it.

If you worked your way up doing singles to 225 and put a 25 on each side and just got under the bar and DID it, you'd be looking at yourself squat up 275 pounds.

[liftingbuddy1]

You can.

I'd bet bet anything on it.

If you worked your way up doing singles to 225 and put a 25 on each side and just got under the bar and DID it, you'd be looking at yourself squat up 275 pounds.

Hmmm, I appreaciate your confidence in me; it really means a lot.

I may try it at the end of my program with some spotters! :D :)

Mike

[Hard Drive]

Hmmm, I appreaciate your confidence in me; it really means a lot.

I may try it at the end of my program with some spotters! :D :)

Mike

if I were you, I'd truy it as soon as your foot gets better. you could probably push out 285 if you were smart about it.

[theACEofSPADES]

http://powet.tv/wordpress/wp-content/uploads/2007/03/steverogers.jpg

MONDAY - Max-Effort Upper Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water

Intra Workout
2 scoop of Purple Wraath + 32oz of water

Flat Bench

2x5 Bar
130x5
140x5
150x4
160x4
170x3
180x3
185x3

I still don't know if I want to try 190lbs yet since 185lbs was still a struggle. All these sets take such a long time but its worth it I guess. Not much else to say

Flat DB Bench

1x15 30lbs DBs
1x15 30lbs DBs

These were a bit easier this week. Ill go up to 35lbs next time and see how it goes.

SUPERSET
Barbell Rows / Standing Facepulls

x8 110lbs / x8 60lbs
x8 110lbs / x8 60lbs
x8 110lbs / x8 60lbs

Better superset this week. Hit the back well. Will use 115lbs for Rows next time and 65lbs for the facepulls.

Barbell Shrugs

150x10
150x10
150x10
150x10

These were still pretty easy, flew right threw them. Will go up to 160lbs.

Barbell Curl

70x8
70x8
70x8
70x8

I actually completed all sets today. Thank god. It was still very hard though. I will have to use the same weight :(


Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk

FINAL THOUGHTS

Well today got off to a rough start. Woke up kinda later than usual and kinda sat around for a bit before actually eating breakfast, and I ate kinda slow so that took up time. I sat on the computer for a while before heading out to the gym late and got one well after 2:00PM so Im kinda pissed.
And to top it off it's hot as hell in my room :mad:
Now Im trying to figure out what to eat for lunch since Im about an hour late in my schedule and cant go out to buy some good foods like I had planned because by the time I get around to eating it, it will be late, again. Speaking of eating Im trying to figure out my diet, I want to fix it up for the summer.
I want to build some leanness and definition but that doesnt mean actually cutting 500 cals. I still want to put on some mass/muscle but not fat. Im limiting carbs as well and eat most of them on weekends. Time to visit the Nutrition section.

VIDEO OF THE DAY

jLN63bRcY5I

[PaC-mAn8]

Great workout.

Great video.

Look into the Anabolic Diet.

[theACEofSPADES]

http://powet.tv/wordpress/wp-content/uploads/2007/03/steverogers.jpg

MONDAY - Max-Effort Upper Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water

Intra Workout
2 scoop of Purple Wraath + 32oz of water

Flat Bench

2x5 Bar
130x5
140x5
150x4
160x4
170x3
180x3
185x3

I still don't know if I want to try 190lbs yet since 185lbs was still a struggle. All these sets take such a long time but its worth it I guess. Not much else to say

Flat DB Bench

1x15 30lbs DBs
1x15 30lbs DBs

These were a bit easier this week. Ill go up to 35lbs next time and see how it goes.

SUPERSET
Barbell Rows / Standing Facepulls

x8 110lbs / x8 60lbs
x8 110lbs / x8 60lbs
x8 110lbs / x8 60lbs

Better superset this week. Hit the back well. Will use 115lbs for Rows next time and 65lbs for the facepulls.

Barbell Shrugs

150x10
150x10
150x10
150x10

These were still pretty easy, flew right threw them. Will go up to 160lbs.

Barbell Curl

70x8
70x8
70x8
70x8

I actually completed all sets today. Thank god. It was still very hard though. I will have to use the same weight :(


Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk

FINAL THOUGHTS

Well today got off to a rough start. Woke up kinda later than usual and kinda sat around for a bit before actually eating breakfast, and I ate kinda slow so that took up time. I sat on the computer for a while before heading out to the gym late and got one well after 2:00PM so Im kinda pissed.
And to top it off it's hot as hell in my room :mad:
Now Im trying to figure out what to eat for lunch since Im about an hour late in my schedule and cant go out to buy some good foods like I had planned because by the time I get around to eating it, it will be late, again. Speaking of eating Im trying to figure out my diet, I want to fix it up for the summer.
I want to build some leanness and definition but that doesnt mean actually cutting 500 cals. I still want to put on some mass/muscle but not fat. Im limiting carbs as well and eat most of them on weekends. Time to visit the Nutrition section.

VIDEO OF THE DAY

jLN63bRcY5I

B4NP


Great workout.

Great video.

Look into the Anabolic Diet.

Funny you mention that, Im looking into that right now. It seemed to have worked for Mark and I think I'd be able to do it.

http://stronglifts.com/anabolic-diet/

Low carbs is what I have a hard time doing.

[PaC-mAn8]

B4NP



Funny you mention that, Im looking into that right now. It seemed to have worked for Mark and I think I'd be able to do it.

http://stronglifts.com/anabolic-diet/

Low carbs is what I have a hard time doing.

It takes some time to adjust. I'm currently doing it aswell.

[theACEofSPADES]

Whats a list of foods I should buy weekly at the store? Red meats?

[PaC-mAn8]

Whats a list of foods I should buy weekly at the store? Red meats?

-Meat
-Oil (canola,evoo)
-Cheeses
-Almonds
-Avacadoes
-Whipping Cream
-Eggs
-Whey

[theACEofSPADES]

-Meat
-Oil (canola,evoo)
-Cheeses
-Almonds
-Avacadoes
-Whipping Cream
-Eggs
-Whey

Well I believe im allergic to most nuts except for regular peanuts and PB and dont Avocado's have lots of carbs? or a good amount?

[PaC-mAn8]

Well I believe im allergic to most nuts except for regular peanuts and PB and dont Avocado's have lots of carbs? or a good amount?

I'm pretty sure avacadoes are mostly good fats.

[Surive123]

I'm pretty sure avacadoes are mostly good fats.

Avocados are 19% carbs.

[theACEofSPADES]

I'm pretty sure avacadoes are mostly good fats.

yeah but arent i suppose to stay very low on carbs? Ill buy a few

[PaC-mAn8]

Avocados are 19% carbs.

ahhh..didnt know that. but the fat content is so awesome..i wouldnt mind a few carbs.

[Surive123]

ahhh..didnt know that. but the fat content is so awesome..i wouldnt mind a few carbs.
No, save them for carb day then.

[PaC-mAn8]

No, save them for carb day then.

depends..;)

and the anabolic allows 30-35 grams or less.

[Surive123]

depends..;)

and the anabolic allows 30-35 grams or less.

Remember, you must track TRACE carbs as well.

[PaC-mAn8]

Remember, you must track TRACE carbs as well.

thats true. i bet im getting more than 30 grams :(

[theACEofSPADES]

God damn getting 30 grams of carbs is ridiculous! What does your breakfast look like??? I may have to bend some rules

[Surive123]

God damn getting 30 grams of carbs is ridiculous! What does your breakfast look like??? I may have to bend some rules

6-7 whole eggs
3-4 pieces of bacon
1/2 mixed cheese.

I even go over the macro for that meal. Very nice :cool:

[theACEofSPADES]

6-7 whole eggs
3-4 pieces of bacon
1/2 mixed cheese.

I even go over the macro for that meal. Very nice :cool:

So what does a daily anabolic diet look like? How do you manage to lift all those heavy ass weights with so little carbs? What days do you carb up? Just weekends? What kind of bacon you get?

And what are macros...

[Surive123]

So what does a daily anabolic diet look like? How do you manage to lift all those heavy ass weights with so little carbs? What days do you carb up? Just weekends? What kind of bacon you get?

And what are macros...

I would eat that for breakfast.

Lunch:
Cheese
Ground Beef

Snack:
Cheese
Chicken

Dinner:
Meat

Desert (If craving):
Whipped cream


I would just eat more in quantity :D

I usually only carbed up one day, That being every 6 or so days; whenever I felt like I needed it, but no sooner than the 5th day. I had turkey bacon.

Macros are what you need a day.

Fat/Carbs/Protein

[theACEofSPADES]

I would eat that for breakfast.

Lunch:
Cheese
Ground Beef

Snack:
Cheese
Chicken

Dinner:
Meat

Desert (If craving):
Whipped cream


I would just eat more in quantity :D

I usually only carbed up one day, That being every 6 or so days; whenever I felt like I needed it, but no sooner than the 5th day. I had turkey bacon.

Macros are what you need a day.

Fat/Carbs/Protein

Very nice I just got some turkey bacon myself. What do you do with the ground beef? Just fry it and eat it like that? And what kind of cheese do you buy, there are so many.

Before I go to bed I usually eat some cottage cheese with healthy PB

[Surive123]

Very nice I just got some turkey bacon myself. What do you do with the ground beef? Just fry it and eat it like that? And what kind of cheese do you buy, there are so many.

Before I go to bed I usually eat some cottage cheese with healthy PB

Ground beef = Yep :D

Get whatever cheese you can tolerate that is high in fat and protein and low in carbs. :)

The bed thing is a good idea, but just watch the carb intake :)

[theACEofSPADES]

Ground beef = Yep :D

Get whatever cheese you can tolerate that is high in fat and protein and low in carbs. :)

The bed thing is a good idea, but just watch the carb intake :)

Indeed. Im looking more into it now. Im gonna have the hardest time with carbs, other than that it should be easy.

And I just ate 1/4 a cup of Almonds to see if I was allergic to them, I am not, since nothing is happening to me now. Yay. And damn they tasted good, no wonder you liked them so much! Mmmmm

[theACEofSPADES]

http://stronglifts.com/how-to-get-started-on-the-anabolic-diet/

Would you agree with that?

[Surive123]

http://stronglifts.com/how-to-get-started-on-the-anabolic-diet/

Would you agree with that?

Yes. Make sure you are on AD for 12 days before you have your carb-up as well.

[theACEofSPADES]

Yes. Make sure you are on AD for 12 days before you have your carb-up as well.

What! I thought it was 5 days and then 2 days carb up? Would I live with no carbs for 12 days?

[Surive123]

What! I thought it was 5 days and then 2 days carb up? Would I live with no carbs for 12 days?

When first starting you have to go carbless for 12 days :D


Then you follow the normal 5 days fat, 2 days carbs.

;)

[theACEofSPADES]

When first starting you have to go carbless for 12 days :D


Then you follow the normal 5 days fat, 2 days carbs.

;)

I realized that I probably wont be able to do the carbless for 12 days thing though. Becuase Im chinese I do eat rice and it's kinda hard to skip out on when we have our family dinner on Monday nights [yes, I just ate a huge bowl of rice] and I eat burgers 3x a week for dinner or lunch so the buns have carbs in them as well. So do they mean 0 carbs which I think would be impossible or just 30 and under? Telling a chinese not to eat rice is like telling a hooker to not have sex! :mad:

And here's a general grocery list I just edit'd...

Apples
Bananas
Lettuce
Tomatoes
Sweet Potato
Deli Meat
Hummus
Jarlsberg Swiss Cheese
Tuna (Canned)
Lean Beef (93% - 96%)
Pickles
Barilla Pasta
Chicken Breast
Go Lean Crunch Cereal
Quaker Oatmeal
Whole Wheat Bread (Bakers Inn)
Whole Wheat Hamburger Bun
Omega 3 Large Brown Eggs
Low Fat Cottage Cheese
Teddie Smooth Peanut Butter
Green Tea
Milk
Orange Juice

JUST ADDED

Almonds
Cheese
Avocado
Berries
Beef Jerky
Turkey Bacon
Ham
Pepperoni
Whipping Cream
Spinach

Missing anything???

[Surive123]

Looks good. They say 30 grams and less...but this includes trace carbs. Also, pretty sure no fruits allowed during carbless days and vegetables to a minimum. I just loaded on them during carb-ups.

[Hard Drive]

I would eat that for breakfast.

Lunch:
Cheese
Ground Beef

Snack:
Cheese
Chicken

Dinner:
Meat

Desert (If craving):
Whipped cream


I would just eat more in quantity :D

I usually only carbed up one day, That being every 6 or so days; whenever I felt like I needed it, but no sooner than the 5th day. I had turkey bacon.

Macros are what you need a day.

Fat/Carbs/Protein

breakfast
12 ounces moutain dew.
9ish oreos.
chocolate.
hot chocolate.
M&Ms

2nd breakfast
20 ounces of ceral in whole milk
bacon
two eggs
orange juice
4 inches of turkey sausage

snack
4 poptarts
oven-dried ravioli

2nd snack
M&Ms

lunch
2 burgers or full tray of chinese takeout or big bowl of ravioli

snack
more M&Ms

2nd snack
poptarts

supper
whatever the **** i feel like until i'm so stuffed i can't look in the mirror with a straight face

after supper snack
ice cream or coke-float

2nd supper
whatever, usually some kind of pasta though

one or two more snacks throughotu the night.

total
4000+ cals a day

[theACEofSPADES]

Looks good. They say 30 grams and less...but this includes trace carbs. Also, pretty sure no fruits allowed during carbless days and vegetables to a minimum. I just loaded on them during carb-ups.

God damn this diet is strict.


breakfast
12 ounces moutain dew.
9ish oreos.
chocolate.
hot chocolate.
M&Ms

2nd breakfast
20 ounces of ceral in whole milk
bacon
two eggs
orange juice
4 inches of turkey sausage

snack
4 poptarts
oven-dried ravioli

2nd snack
M&Ms

lunch
2 burgers or full tray of chinese takeout or big bowl of ravioli

snack
more M&Ms

2nd snack
poptarts

supper
whatever the **** i feel like until i'm so stuffed i can't look in the mirror with a straight face

after supper snack
ice cream or coke-float

2nd supper
whatever, usually some kind of pasta though

one or two more snacks throughotu the night.

total
4000+ cals a day

Could I get a six pack with this diet????

[Surive123]

God damn this diet is strict.


LoL, this is nothing. Just don't eat carbs on weekdays and go crazy on weekends. This is actually more of a relaxed diet than some of the others.

[theACEofSPADES]

LoL, this is nothing. Just don't eat carbs on weekdays and go crazy on weekends. This is actually more of a relaxed diet than some of the others.

Well I hope I never try those diets then

What do you eat post workout?

[Surive123]

Well I hope I never try those diets then

What do you eat post workout?

As much as I can!

Usually more eggs, sometimes whey, turkey, chicken, beef etc...

:D

[theACEofSPADES]

As much as I can!

Usually more eggs, sometimes whey, turkey, chicken, beef etc...

:D

damn thats more like a lunch than post workout. I was thinking some almonds and whey

[Surive123]

damn thats more like a lunch than post workout. I was thinking some almonds and whey

That could work some days :)

[theACEofSPADES]

That could work some days :)

Why not all days -_-

[Surive123]

Why not all days -_-

Because whole food is better than supplements and some almonds :D

[PaC-mAn8]

Wow..a lot happened after I left.

LoL at Kalt's diet.

If you want to see exactly how I'm laying out my diet..shoot me a PM. But mine is more of a mix between Palumbo/Anabolic.

[theACEofSPADES]

Because whole food is better than supplements and some almonds :D

NEVER!!!:mad:


Wow..a lot happened after I left.

LoL at Kalt's diet.

If you want to see exactly how I'm laying out my diet..shoot me a PM. But mine is more of a mix between Palumbo/Anabolic.

Why not just post it here

[PaC-mAn8]

NEVER!!!:mad:Why not just post it heremmmk..mister lazy.:p

For breakfast..I usually make my famous Cheese Omelette..which consists of 6 whole eggs,2 tbsp of canola oil and 2 slices of american cheese. 3 hours later I have 2 tbsp of WPI (make sure its isolate) and 2 tbsp of Pb. 3 hours later I have 6-8 oz. of Chicken Breast/Beef (cooked in 2 tbsp canola oil) with 3 tbsp of almonds. Pre workout I have 2 scoops WPI,2 tbsp Pb. Directly post workout I have 1 scoops WPI + Green Mag. Then I have 6-8 oz Chicken Breast/Beef (cooked in 2 tbsp canola oil),some veggies and some flax seed oil. B4 bed I have a scoop whey, 1 tbsp pb and some fiber (very important if you wanna **** right on this diet) It comes out to ~2700 cals.

I am still sorting this out, because its only day #3 for me.

[Surive123]

FAMOUS!

lol

I never had a problem with bowel movements on the 2 months I was on this.

[PaC-mAn8]

INFAMOUS!

lol

I never had a problem with bowel movements on the 2 months I was on this.

oops. fixed.

you know its good.

[Hard Drive]

God damn this diet is strict.



Could I get a six pack with this diet????

yes.

[theACEofSPADES]

mmmk..mister lazy.:p

For breakfast..I usually make my famous Cheese Omelette..which consists of 6 whole eggs,2 tbsp of canola oil and 2 slices of american cheese. 3 hours later I have 2 tbsp of WPI (make sure its isolate) and 2 tbsp of Pb. 3 hours later I have 6-8 oz. of Chicken Breast/Beef (cooked in 2 tbsp canola oil) with 3 tbsp of almonds. Pre workout I have 2 scoops WPI,2 tbsp Pb. Directly post workout I have 1 scoops WPI + Green Mag. Then I have 6-8 oz Chicken Breast/Beef (cooked in 2 tbsp canola oil),some veggies and some flax seed oil. B4 bed I have a scoop whey, 1 tbsp pb and some fiber (very important if you wanna **** right on this diet) It comes out to ~2700 cals.

I am still sorting this out, because its only day #3 for me.

How do you cook the CB? You go on a pan?

[liftingbuddy1]

It seems like it's a bit off-topic :D, but nice workout! The Bench looks solid man, and so does the DB Press. Those 15 reppers must really kill after Bench...:)

Mike

[theACEofSPADES]

It seems like it's a bit off-topic :D, but nice workout! The Bench looks solid man, and so does the DB Press. Those 15 reppers must really kill after Bench...:)

Mike

Haha yeah thanks man. I dont know if I wanna try 190lbs but we'll see! Yeah those x15 is a killer!!!

[2 D]

Liked your session, very good effort. Noticed you did a decent amount of volume on the bench, how'd it treat your other muscles? I found it often pre-fatigued muscles used in similar movements when used first, hence when doing chest or upper body I'd try something like Dips first.

Good all around workout man.

[PaC-mAn8]

How do you cook the CB? You go on a pan?

yea in a pan w/ oil.

[Surive123]

You are going to need to change that saying below your avatar pretty soon.

[PaC-mAn8]

You are going to need to change that saying below your avatar pretty soon.

Lol.."Powered by The AD."

[theACEofSPADES]

Liked your session, very good effort. Noticed you did a decent amount of volume on the bench, how'd it treat your other muscles? I found it often pre-fatigued muscles used in similar movements when used first, hence when doing chest or upper body I'd try something like Dips first.

Good all around workout man.

Thanks man. No I dont really notice and big fatigue. I dont think im lifting any lesser weight because of the high set bench.


You are going to need to change that saying below your avatar pretty soon.


Lol.."Powered by The AD."

:mad:NEVER:mad:

[theACEofSPADES]

TUESDAY - Dynamic-Effort Lower Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water

Intra Workout
32oz of water

Broad Jump

1x2 BW
1x2 BW
1x2 BW
1x2 BW
1x2 BW

I didn't feel like setting up the box's to do box jumps so I just did broad jumps. Im not sure how far I jumped since I didn't have a tape measure but I think it was decent.

Bulgarian Split Squats

1x8 15lbs DBs
1x8 15lbs DBs
1x8 15lbs DBs

Again keeping this easy, still a solid workout. Was a bit lightheaded

45 Degree Hyperextensions

1x10 + 30lbs
1x10 + 30lbs
1x10 + 30lbs

Man these were much harder. I was getting a little dizzy after these. Might increase weight

Barbell Russian Twists

1x15 + 27.5lbs
1x15 + 27.5lbs
1x15 + 27.5lbs
1x15 + 27.5lbs

Damn these were much harder. Great core workout I must say. Will use this weight again.

Post-Workout
1 scoop of 100% ON Whey + 8oz Milk

FINAL THOUGHTS

Wow I was very light headed today at the gym. I dont know why. But it had been allot hotter around here lately, that could be it. Its still really hott in my room right now. It did kind of take away from my workout a bit because I was a bit dizzy. I had half a gallon of water down by the end of the workout though.

VIDEO OF THE DAY

T0xoKiH8JJM

ROFL! The last part is hilarious, owned.

[theACEofSPADES]

So here's a diet Im thinking about after the discussion yesterday...

BREAKFAST
1 scoop of Muscle Milk + Water
2 Pieces of Turkey Bacon
3 egg whites/1 whole egg
1/4 cup of almonds

Pre Workout
1 scoop of Green MAG + water [This is just about an hour of so after breakfast]

Post Workout
1 scoop of ON Whey + Water

LUNCH
Chicken Breast
1/4 cup of almonds
Maybe some veggies?

Snack
Can of Tuna?

DINNER
Thick burger [96% lean meat]
2 cups of Brocolli

Pre Bed
1tbsp of PB + 2tbsp of LF Cottage cheese
1 scoop of Muscle Milk + Water

So looking at it now I see it still needs some work

[PaC-mAn8]

Watch the Muscle Milk and Optimum Whey..Optimum has 4 g. p/ scoop and I'm pretty sure Muscle Milke has over 10g.

[theACEofSPADES]

Watch the Muscle Milk and Optimum Whey..Optimum has 4 g. p/ scoop and I'm pretty sure Muscle Milke has over 10g.

Yeah like I said I wont be following AD exact even though I would like to. MM has 6 grams of carbs per scoop so I would be getting in 16g a day from it. Not bad. And I only take 1 scoop of Whey on workout days so 20g total from supps.

[PaC-mAn8]

Yeah like I said I wont be following AD exact even though I would like to. MM has 6 grams of carbs per scoop so I would be getting in 16g a day from it. Not bad. And I only take 1 scoop of Whey on workout days so 20g total from supps.

+ trace carbs. you wont hit ketosis probably. but you will see fat loss due to deficit.

[theACEofSPADES]

+ trace carbs. you wont hit ketosis probably. but you will see fat loss due to deficit.

trace carbs? ketosis?

:confused:

[PaC-mAn8]

trace carbs? ketosis?

:confused:

trace carbs - carbs in the stuff you eat. usually few grams at best because all the food is either a fat source or protein.

ketosis - after being on a ketogenic diet, you're body adapts and uses ketones(fat) as energy. this happens when youre body hits ketosis.

[theACEofSPADES]

trace carbs - carbs in the stuff you eat. usually few grams at best because all the food is either a fat source or protein.

ketosis - after being on a ketogenic diet, you're body adapts and uses ketones(fat) as energy. this happens when youre body hits ketosis.

Interesting...

By the way do you put anything in your chicken breast? I just made some and just put some garlic and pepper on it. It tasted pretty damn good! And I used some expensive olive oil too :D

Also had 1/4 cup of almonds like yourself. I seem satisfied

[PaC-mAn8]

Interesting...

By the way do you put anything in your chicken breast? I just made some and just put some garlic and pepper on it. It tasted pretty damn good! And I used some expensive olive oil too :D

Also had 1/4 cup of almonds like yourself. I seem satisfied

Good man. I usually make a marinade...that I set the chicken in for 6-8 hours. It consists of lemon juice,salt,pepper,chili powder,garlic and some olive oil.

[Hard Drive]

Bulgarian Split Squats

1x8 15lbs DBs
1x8 15lbs DBs
1x8 15lbs DBs


uuuuuck. can't you atleast do walking lunges or something? i cringe everytime i read this ****.







haha, good luck w/ that ketosis stuff if you're gonna go at it. i know from personal experience that it works, but it's kinda like tight-rope walking: you really gotta stay active and keep a CONSISTENT diet or it'll all go to hell and you'll put on 5 pounds just like that in the middle.

[PaC-mAn8]

uuuuuck. can't you atleast do walking lunges or something? i cringe everytime i read this ****.







haha, good luck w/ that ketosis stuff if you're gonna go at it. i know from personal experience that it works, but it's kinda like tight-rope walking: you really gotta stay active and keep a CONSISTENT diet or it'll all go to hell and you'll put on 5 pounds just like that in the middle.

I really agree w/ Kalt on both statements. Even if you dont like Walking Lunges, do em..they will be better for your knees.

You WILL have to be consistent with your diet. Just make sure to lift heavy + calorie deficit + cardio = fat loss.

[Hard Drive]

yeah like pacman said, but on the cardio just start off easy. it's all about how FAST you're moving on the cardio, not about how hard you're pushing. basicly eliptical and cycling are the best things, and with light resistance you can go as fast as you can for a minute and then drop down to a steady pace. switching it up w/ a stair master isn't a bad idea either, just to make sure you sweat a couple gallons out:-) and don't go over 20 minutes cardio... too much will push you a bit OVER and your body will start retaining fat instead of wanting to use it.

[theACEofSPADES]

uuuuuck. can't you atleast do walking lunges or something? i cringe everytime i read this ****.







haha, good luck w/ that ketosis stuff if you're gonna go at it. i know from personal experience that it works, but it's kinda like tight-rope walking: you really gotta stay active and keep a CONSISTENT diet or it'll all go to hell and you'll put on 5 pounds just like that in the middle.


I really agree w/ Kalt on both statements. Even if you dont like Walking Lunges, do em..they will be better for your knees.

You WILL have to be consistent with your diet. Just make sure to lift heavy + calorie deficit + cardio = fat loss.

Well Im already doing walking lunges on fridays so I dont want to do them twice a week. And my knees arent really a problem anymore


yeah like pacman said, but on the cardio just start off easy. it's all about how FAST you're moving on the cardio, not about how hard you're pushing. basicly eliptical and cycling are the best things, and with light resistance you can go as fast as you can for a minute and then drop down to a steady pace. switching it up w/ a stair master isn't a bad idea either, just to make sure you sweat a couple gallons out:-) and don't go over 20 minutes cardio... too much will push you a bit OVER and your body will start retaining fat instead of wanting to use it.

Well I want to do cardio outside. I hate sitting on machines and doing cardio. That would mean Im in the gym 7 days a week or at least 5 or so. I was just thinking about going for a long jog

[Hard Drive]

you could try jogging, but jogging is such a low ROM. I'd really try power walking, even though it's mostly a chick thing. put on some ankle weights and grab some dumbells, keep the same form each step and you'll work up quite a sweat though, I promise.

[PaC-mAn8]

Yeah..with Low Carbs..LI Cardio would probably be best..because you'll be utilizing those fats. But HIT wont hurt. Just make sure its not long, as Kalt said.

I've been trying to keep my Heart Rate under 120 as Palumbo suggests..but what's cardio without sweat? I feel like a girl at 2 m.p.h on a treadmill. So what I do is..instead of the suggested 30 min LI...I do 15 min of MI/HI cardio. I like to keep my heart rate at around 150-160.

[Surive123]

Yeah..with Low Carbs..LI Cardio would probably be best..because you'll be utilizing those fats. But HIT wont hurt. Just make sure its not long, as Kalt said.

I've been trying to keep my Heart Rate under 120 as Palumbo suggests..but what's cardio without sweat? I feel like a girl at 2 m.p.h on a treadmill. So what I do is..instead of the suggested 30 min LI...I do 15 min of MI/HI cardio. I like to keep my heart rate at around 150-160.

or bump the incline to 15.

[PaC-mAn8]

or bump the incline to 15.

You'd be vertical in the air :eek:

I like to keep incline at around 6.

[Surive123]

You'd be vertical in the air :eek:

I like to keep incline at around 6.

I did it at 15.

6 is weak.

[PaC-mAn8]

I did it at 15.

6 is weak.

W/e.

:rolleyes:

[Surive123]

W/e.

:rolleyes:

Vagina

[Hard Drive]

I did it at 15.

6 is weak.

x2.
jogging at 15 is pretty fun too, and it deff. gets the attention of the females in the gym.
believe it or not, they actually LIKE the guys that do their cardio:-p

[PaC-mAn8]

Vagina


x2.
jogging at 15 is pretty fun too, and it deff. gets the attention of the females in the gym.
believe it or not, they actually LIKE the guys that do their cardio:-p

Meh..I'll try it..and let ya know. I have a cardio day coming up soon. :cool:

[2 D]

Ace if you're lightheaded from BSS and have knee issues, you shouldn't be doing them.

Just because I love them and they're sweeping many people's journals like wild fire, doesn't mean you have to do them. Your knees take priority.

Also just in case you didn't know, BSS Jacks the HR through the roof, so that could be why you felt lightheaded/dizzy.

[theACEofSPADES]

Ace if you're lightheaded from BSS and have knee issues, you shouldn't be doing them.

Just because I love them and they're sweeping many people's journals like wild fire, doesn't mean you have to do them. Your knees take priority.

Also just in case you didn't know, BSS Jacks the HR through the roof, so that could be why you felt lightheaded/dizzy.

It wasnt the BSS that made me dizzy it was just very humid in the gym. Im not used to the hot weather but the last 3 days have been hot as hell.

I got a 2 week break from BSS so Ill see what I can do. I knees are pretty much healed up anyways. Thank god

[ben3133]

Gah! Sorry I haven't been posting here, I was just thinking to myself "I wonder why he hasn't been posting updates" and then checked and realised I hadn't resubscribed to your new journal! (I thought I had)

Subbed for real haha.

[theACEofSPADES]

Gah! Sorry I haven't been posting here, I was just thinking to myself "I wonder why he hasn't been posting updates" and then checked and realised I hadn't resubscribed to your new journal! (I thought I had)

Subbed for real haha.

Oh haha no worries

[theACEofSPADES]

http://www.agtri.com/uploadedimages/captain%20america.JPG

THURSDAY - Repetition Upper Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water

Intra Workout
2 scoop of Purple Wraath + 32oz of water

Push Ups [90 Second Rest]

65
20
16

Pretty happy with this. Like I said, as long as I break 100 total then Im fine. I notice Im starting to get tired more quickly on the first set not, weird, Im not gaining weight either, hmmm.

SUPERSET
Chin Ups / Rear Delt Flyes

x8 BW / 25lbs
x8 BW / 25lbs
x8 BW / 25lbs

Not a bad Superset. Pretty tiring actually, my chest was burning like hell after the push up which affected the chin ups a little bit even though the workouts dont relate. I think Ill keep the RDF at this weight for a bit and see how it goes.

Dumbbell Military Press

1x8 30lbs DB
1x8 30lbs DB
1x8 30lbs DB
1x8 30lbs DB

Solid. May have rested a little too long inbetween sets but it was still tough as gell. The 8 reps go by so damn slow! :mad: Ill stick with this weight for one more week and then increase.

SUPERSET
DB Shrugs / Hammer Curls

x10 65lbs DBs / x8 25lbs DBs
x10 65lbs DBs / x8 25lbs DBs
x10 65lbs DBs / x8 25lbs DBs

Awesome Superset! I love the shrugs and hammers. Really felt it work the muscles allot. Ill go with the 70's and 30's next time. Should be a killer! :D

Heavy DB Holds

1x75lbs DB [MAX TIME]
1x75lbs DB [MAX TIME]
1x75lbs DB [MAX TIME]

Well I wouldnt say I went "Max Time", I just wanted to get these over with as usual. Still a good grip work though.

Post-Workout
1 scoop of 100% ON Whey + 8oz of water
1/4 cup of Almonds! Mmmm...

FINAL THOUGHTS

Solid day today. Felt a little bloated though. Probably because I hit the gym almost directly after breakfast and drink half a gallon of water by the time Im finished. Whatever, didn't really hinder my workout too much so Im still happy. I think Im starting to see some good gains, once I do Ill get some better pictures up! Also trying to straighten out my diet, more fats and proteins and less carbs! 6 meals a day. You'll never see a fat out of shape chinese dude! Its the truth. ;)

VIDEO OF THE DAY

ddMowxKchko

[theACEofSPADES]

Blah i just ate some gummies at my friends house, I couldnt resist. So probably about 32 grams of carbs and sugars right there.

[Surive123]

Blah i just ate some gummies at my friends house, I couldnt resist. So probably about 32 grams of carbs and sugars right there.

Dude wtf.

[theACEofSPADES]

Dude wtf.

Well its only 32...

Im still staying well under 100 carbs for the day. Plus this is the only time so it probably wont register.

[Surive123]

Well its only 32...

Im still staying well under 100 carbs for the day. Plus this is the only time so it probably wont register.

When do you go on AD?

[theACEofSPADES]

When do you go on AD?

Well like I said I dont think Ill be able to follow AD 100% like you could. There are just some days that I have to eat carbs, like, I have no choice. But other days like yesterday I keep fats high and carbs low.

[liftingbuddy1]

Nice workout and cool pic though the forearms are a bit large ;). Pushups look good, do you do them really fast or do you go down a bit slow, pause and come back up? :)

Mike

[theACEofSPADES]

Nice workout and cool pic though the forearms are a bit large ;). Pushups look good, do you do them really fast or do you go down a bit slow, pause and come back up? :)

Mike

Nah I do them pretty fast.

[2 D]

!

Cheers !

[theACEofSPADES]

Nice mavle refermnece thjere ace!

Cheerse !

what...

[2 D]

what...

Errr, LOL?

[Hard Drive]

that


vid


was


AWESOME

[ben3133]

Hahaha cool vid. Your pushup volume is crazy! Do you feel the burn in your pecs or tri's more? It's a bit of a pre-fatigue for the remainder of the exercises so if you were wanting to up the DB military press weight you could always switch the pushups to the end... Either way, very jealous of those pushups.

[theACEofSPADES]

that


vid


was


AWESOME

Indeed, I hope he doesnt join the Army...


Hahaha cool vid. Your pushup volume is crazy! Do you feel the burn in your pecs or tri's more? It's a bit of a pre-fatigue for the remainder of the exercises so if you were wanting to up the DB military press weight you could always switch the pushups to the end... Either way, very jealous of those pushups.

I dont think it really weakens much after the push ups. I usually dont feel any burn whatsoever in my Triceps, all in the chest, burns like hell but its a nice feeling.

[theACEofSPADES]

http://dailypop.files.wordpress.com/2008/03/the-hulk.jpg

FRIDAY - Max-Effort Lower Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water

Intra Workout
2 scoop of Purple Wraath + 32oz of water

Squats

2x5 Bar
150x5
170x5
180x4
200x3
210x3
220x3

Solid day from the Squats! Nice medium volume. Maybe form could have been better but Im happy. Im gonna increase everything by 5 next time. Cant wait to stack those 45s on there!!!

Walking Lunges

1x6 30lbs DBs
1x6 30lbs DBs
1x6 30lbs DBs

Again, keeping these nice and easy. No need to rush.

Swiss Ball Back Bridge + Leg Curl

1x8 BW
1x8 BW
1x8 BW

These are actually very fun to do. Somewhat hard after the Squats and Lunges. Maybe I will increase rep range

Ground Based Abdominal Circuit

1x12 Sprinter Sit-Ups (6 Each Side)
1x12 V-Ups
1x12 Toe Touches
1x12 Hip Thrusts

Rest 60 Seconds

1x12 Sprinter Sit-Ups (6 Each Side)
1x12 V-Ups
1x12 Toe Touches
1x12 Hip Thrusts

Rest 90 Seconds

1x12 Sprinter Sit-Ups (6 Each Side)
1x12 V-Ups
1x12 Toe Touches
1x12 Hip Thrusts

http://www.youtube.com/watch?v=izDf0MCR2DU

Awesome core workout here.

Post-Workout
1 scoop of 100% ON Whey + 8oz of water
1/4 cup of Almonds

FINAL THOUGHTS

Sorry for the somewhat late update. Just got back from watching the new Hulk movie, so badass, this one is so much better than the first! But the gym day was fun. I went through it very quickly so I could get to the movies but it didnt hinder my exercises whatsoever. Squats were awesome, I love doing them now, what a workout. Everything that followed was solid as well, no complaints and ready for the weekend!

VIDEO OF THE DAY

BPFfSO8xozI

Don't remember if I showed this one before, whatev.

[Hard Drive]

Walking Lunges

1x6 30lbs DBs
1x6 30lbs DBs
1x6 30lbs DBs


YAAAAAAAY

[liftingbuddy1]

Nice workout, those Squats are really getting back up to their old selves. Also, that was an awesome vid! Crazy stuff there with all that dunking! :)

Mike

[2 D]

Good workout Ace, Lunge and Squat weight is creeping up. Seems like you're responding well to the lower rep scheme as well, I've seen some great strength days on similar.

Ab circuit looks solid too, plenty of core workouts to rotate into that circuit to keep it fresh and exciting too.

[theACEofSPADES]

YAAAAAAAY

Haha yeah I got a 2 week break from split squats


Nice workout, those Squats are really getting back up to their old selves. Also, that was an awesome vid! Crazy stuff there with all that dunking! :)

Mike

Hell yes! But those last 2 sets were a killer I do admit. Ill be hitting the wall again pretty soon, sadly :(


Good workout Ace, Lunge and Squat weight is creeping up. Seems like you're responding well to the lower rep scheme as well, I've seen some great strength days on similar.

Ab circuit looks solid too, plenty of core workouts to rotate into that circuit to keep it fresh and exciting too.

Thanks man, I think Im going to keep the lunges very low weight, the main focus of Friday is Squats and my legs were burning after that!

[ben3133]

Nice strong squats! Have you done 2 plates before? I'm not sure if you are doing squats with the intention of PRs or strength through volume, but if it's PRs if you dropped the 210 set (or just did 1 rep) you'll be able to increase the 220 easily I think - the 200-210-220 increment is pretty small (as a %) so you're definitely fatiguing yourself. On the other hand, if you are aiming for strength through volume, who cares if you plateau - it'll only be temporary until you drop the volume by which time you'll be able to blast through that plateau :)

[theACEofSPADES]

Nice strong squats! Have you done 2 plates before? I'm not sure if you are doing squats with the intention of PRs or strength through volume, but if it's PRs if you dropped the 210 set (or just did 1 rep) you'll be able to increase the 220 easily I think - the 200-210-220 increment is pretty small (as a %) so you're definitely fatiguing yourself. On the other hand, if you are aiming for strength through volume, who cares if you plateau - it'll only be temporary until you drop the volume by which time you'll be able to blast through that plateau :)

Yes I am mainly aiming for volume and increasing weight week by week like in Rippetoes. So the PRs will come on its own eventually

[theACEofSPADES]

http://thefaust.files.wordpress.com/2008/05/thor_1.jpg

MONDAY - Max-Effort Upper Body

Pre-Workout
1 scoop of Green MAGnitude + 8oz of water

Intra Workout
2 scoop of Purple Wraath + 32oz of water

Incline Bench

2x5 Bar
95x5
105x5
115x4
125x4
130x3
135x3
145x3

Man I don't know why these are so tough compared to the flat bench. I need to work on my upper chest a bit, been neglecting it for a while now. I think I can make a 5lbs increase on all sets but the 145x3 today was pretty tough.

Incline DB Bench

1x15 30lbs DBs
1x15 30lbs DBs

Man these burned. It was kinda easy though at the same time. Nice complement to the Incline Bench. Ill use the 35's next week.

SUPERSET
T-Bar Rows / Rear Delt Flyes

x8 45lbs Plate / x8 10lbs DB
x8 45lbs Plate / x8 10lbs DB
x8 45lbs Plate / x8 10lbs DB

I know I know the RDF seem a little weak but I did them on an incline so it was harder. I dont like doing them that way so I will most likely change by the time next Monday rolls around. Not a bad Superset session though.

Behind The Back Barbell Shrugs

160x10
160x10
160x10
160x10

These were kind of annoying. My ass kept on getting away of the shrug. Bugged me. I can move up weight nonetheless. 5 or 10

Zottman Curl

25x8
25x8
25x8
25x8

YK_Rel3-DtI

^^^Well thats how you do them. I did not do it as controlled as the dude in the video but it was still something new and interesting. Ill have to stick with the same weight though, sadly :(


Post-Workout
1 scoop of 100% ON Whey + 8oz of water
1/4 cup of Almonds

FINAL THOUGHTS

Pretty solid day. I didn't really feel like going to the gym today, been raining and damp the past couple days, pretty depressing weather, I hate it, wish I lived down south. But it didn't really hinder the workout though. I was happy to hit the upper chest as I said. The rest of the workout wasn't too hard. The curls was a nice change up, but I dont know how much time Ill give it. I think Im started to lose some BF but lets not jinx it ;)

VIDEO OF THE DAY

mYFIIIOfjiE

Sorry for lack of sound :(

[2 D]

Incline bench looked good man.

Also I love supersets, however it can be a case of whipping the dead horse working similar or the same muscle groups in a superset unless the regimen is designed that way to fatigue muscles until failure. This may result in hypertrophy there, dunno if that was your goal, sounds interesting.

[Hard Drive]

zottman curls are crazy ****.

and so is that superset. won't catch me doing that lol:-p

[theACEofSPADES]

Incline bench looked good man.

Also I love supersets, however it can be a case of whipping the dead horse working similar or the same muscle groups in a superset unless the regimen is designed that way to fatigue muscles until failure. This may result in hypertrophy there, dunno if that was your goal, sounds interesting.

Thanks for the quick response! Yeah supersets are fun to do, they save allot of time. Interesting thought though...hypertrophy wouldnt be bad though

[theACEofSPADES]

zottman curls are crazy ****.

and so is that superset. won't catch me doing that lol:-p

Wouldnt catch me on your diet either! ;) :D

[PaC-mAn8]

Why did you do Incline Bench AND Incline DB? Why didnt you choose a flat pressing movement?

[theACEofSPADES]

Why did you do Incline Bench AND Incline DB? Why didnt you choose a flat pressing movement?

Because I do flat BB bench + flat DB bench for 2 weeks and then incline BB bench and incline DB bench for 2 weeks and switch every 2 weeks. Plus my upper chest is lacking

[2 D]

Why did you do Incline Bench AND Incline DB? Why didnt you choose a flat pressing movement?

LOL, just now noticed that too.

Kind of odd really.

[PaC-mAn8]

Because I do flat BB bench + flat DB bench for 2 weeks and then incline BB bench and incline DB bench for 2 weeks and switch every 2 weeks. Plus my upper chest is lacking

Is this what is says on the program? Or is this something you thought of?

[theACEofSPADES]

Not much about the max-effort movement has changed since my original article was published. I still prefer a 3-5 rep max (RM) - as opposed to a 1RM - for my skinny bastards. The one thing that has changed ? you?ll notice this later on in this article - is the second movement on max-effort upper body day. We recently started having our athletes perform two high-rep sets of an exercise immediately following the max-effort movement.

This high-rep movement is usually an exercise that?s closely related to the max-effort movement. For example, if our athletes performed a 3RM in the bench press, their second exercise may be two sets of dumbbell benches.

Why is it so odd that I do incline bench and then incline DB? I see lots of people doing this. I've really been doing regular bench and decline for a couple months not and my upper chest didnt get much attention.

[2 D]

Not much about the max-effort movement has changed since my original article was published. I still prefer a 3-5 rep max (RM) - as opposed to a 1RM - for my skinny bastards. The one thing that has changed ? you?ll notice this later on in this article - is the second movement on max-effort upper body day. We recently started having our athletes perform two high-rep sets of an exercise immediately following the max-effort movement.

This high-rep movement is usually an exercise that?s closely related to the max-effort movement. For example, if our athletes performed a 3RM in the bench press, their second exercise may be two sets of dumbbell benches.

Why is it so odd that I do incline bench and then incline DB? I see lots of people doing this. I've really been doing regular bench and decline for a couple months not and my upper chest didnt get much attention.

Chris IMO you don't need to go back to the decline. Incline and Flat are the best benching motions for building strength and mass, the decline just tends to hit the front deltoids.

I don't believe it really hits the lower pecs at all, the flat bench does a stellar job of that.

[theACEofSPADES]

Chris IMO you don't need to go back to the decline. Incline and Flat are the best benching motions for building strength and mass, the decline just tends to hit the front deltoids.

I don't believe it really hits the lower pecs at all, the flat bench does a stellar job of that.

Yeah thats what I realized. I now hate the decline bench after doing it for months.

[PaC-mAn8]

Chris IMO you don't need to go back to the decline. Incline and Flat are the best benching motions for building strength and mass, the decline just tends to hit the front deltoids.

I don't believe it really hits the lower pecs at all, the flat bench does a stellar job of that.

x2

And as far as doing incline DB and incline BB...I just think its a bit redundant. You probably see people doing it..but more people do one incline movement and the other flat. This helps make sure that ALL fibers are stimulated.

[theACEofSPADES]

x2

And as far as doing incline DB and incline BB...I just think its a bit redundant. You probably see people doing it..but more people do one incline movement and the other flat. This helps make sure that ALL fibers are stimulated.

Well maybe Ill switch flat BB bench and then incline DB and incline BB and flat DB. But since I already started this Ill have to continue it for another week or so

[PaC-mAn8]

Well maybe Ill switch flat BB bench and then incline DB and incline BB and flat DB. But since I already started this Ill have to continue it for another week or so

Sounds like a solid plan.

[liftingbuddy1]

Yeah. Nice workout, bro! That Incline Bench is getting up there with your flat. It may have been a bit redundant like some others have said, however, you used to completely opposite rep ranges. To me, that looks fine. :cool:

Mike

[theACEofSPADES]

Yeah. Nice workout, bro! That Incline Bench is getting up there with your flat. It may have been a bit redundant like some others have said, however, you used to completely opposite rep ranges. To me, that looks fine. :cool:

Mike

thanks and thanks!

[Surive123]

DUDE! You look JACKED in that curl video!

[theACEofSPADES]

DUDE! You look JACKED in that curl video!

Why thank you...

[Hard Drive]

hi i wanna get mah userhandle changed, how'd you do it?

SENSEI

lol

[theACEofSPADES]

hi i wanna get mah userhandle changed, how'd you do it?

SENSEI

lol

for user name changes, you have to email support@bodybuilding.com or service@bodybuilding.com.

[ben3133]

I had the same problem when I tried doing behind-the-back BB shrugs (as apparently they work really well)... I don't think I could even get 1 complete rep haha.

Inclines are tougher compared to flat as you rely more on the delts rather than the pecs to move the weight - but they are beneficial in that doing inclines helps both your bench and OH press at the same time.

Get a nice burn on that superset? Can posterior delts even get a burn haha?

[Hard Drive]

Inclines are tougher compared to flat as you rely more on the delts rather than the pecs to move the weight - but they are beneficial in that doing inclines helps both your bench and OH press at the same time.
So why do inclines then if you're not trying to isolate your upper chest? I mean if he really wanted to work shoulders, he could just pop out that insane military press we all know he's stashing away somewhere.

[theACEofSPADES]

I had the same problem when I tried doing behind-the-back BB shrugs (as apparently they work really well)... I don't think I could even get 1 complete rep haha.

Inclines are tougher compared to flat as you rely more on the delts rather than the pecs to move the weight - but they are beneficial in that doing inclines helps both your bench and OH press at the same time.

Get a nice burn on that superset? Can posterior delts even get a burn haha?

Haha yeah I think I may switch out the behind the back junk. My delts a very weak so maybe thats why it's harder for me?


So why do inclines then if you're not trying to isolate your upper chest? I mean if he really wanted to work shoulders, he could just pop out that insane military press we all know he's stashing away somewhere.

Military press' are alright, I stalled out on them a while ago though

[2 D]

Military press' are alright, I stalled out on them a while ago though

MOAR FOOD!

[theACEofSPADES]

http://www.marvel.com/universe3zx/images/2/29/CaptainAmerica_Head3.jpg

TUESDAY - Dynamic-Effort Lower Body

Intra Workout
32oz of water

Broad Jump

1x2 BW
1x2 BW
1x2 BW
1x2 BW
1x2 BW

Got these over with quick.

Barbell Reverse Lunge

115x8
115x8
115x8

These were pretty solid. I wobbled back and forth allot. Havent dont these in a bit.

Romanian Deadlift

160x8
160x8
160x8

Man these are so annoying to do! I did feel it in the back of my legs though.

Standing Crunches

45x15
45x15
55x15
55x15

Wow wtf is this ****!? These are so weird! I do not recommend! :mad:

Post-Workout
1 scoop of Green MAGnitude + 8oz of water
1/4 cup of Almonds

FINAL THOUGHTS

Well not the best day. I was about 2 hours late for the gym cause I had to go to work on short notice so when I got to the gym I was kinda hungry. Luck me, Tuesdays are short days at the gym.

VIDEO OF THE DAY

s-xZ-mfQh7U

[theACEofSPADES]

Okay well sorry for the short entry today but I had been thinking lately about my program. While I like WS4SB I kind of see no point in doing it. It's a great program but Im not playing any sports this season like last year. And allot of the exercises are the same from the 1st so it is somewhat boring and Im sure you guys are bored of seeing the same old stuff just on different days.

So I was thinking about going muscle split. I have always avoided that because when I first started working out Jan 2007 I had no idea what I was doing and I over worked myself. So since it's been well over a year I think I may give it another shot. But I familiar with making my own split so help would be nice. Here is a template I was thinking of...

Monday: Chest / Tri's
Tuesday: Back / Bi's
Wednesdays: OFF
Thursdays: Shoulders / Traps
Fridays: Legs
Saturdays: OFF
Sundays: OFF

I may actually reverse that order since so many people hit the bench on Mondays but my gym is pretty empty.

Thoughts? I still need to select the exercises. I wanna go no more than 6 but we'll see.

[2 D]

Ever consider doing an upper/lower split?

Dunno if your goals have changed, but maintaining and what not can be beneficial/hindering depending on the program as well.

[theACEofSPADES]

Ever consider doing an upper/lower split?

Dunno if your goals have changed, but maintaining and what not can be beneficial/hindering depending on the program as well.

Yeah I have looking into some upper lower things but thats pretty much what Im doing now. WS4SB is a upper lower split. I just want to change it up.

[PaC-mAn8]

Ever consider doing an upper/lower split?

Dunno if your goals have changed, but maintaining and what not can be beneficial/hindering depending on the program as well.

I say set up a Layne Norton split.

WHEN I did it..I got the best gains.

I did this..

upper
lower
rest
upper
lower
rest
rest.

but I would recommend this

chest/back (power)
legs (power)
arms/shoulders (power)
rest
upper (hypertrophy)
lower (hypertrophy)
rest

[theACEofSPADES]

Well I wanna take a rest from an upper lower split. Been doing that since Nov now. Wanna try something different and see how it goes. I just wanna build some muscle in in areas that are lacking. Like my shoulders, with WS4SB I only hit the shoulders a few times a week. I didnt really like that.

[Hard Drive]

yeah... i think you should work your legs out more than that, 3 days for upper body a week and only one for legs?!!!
maybe you should split em up a bit, like put in some hamstring curls on biceps day, leg extensions on tricep day, and deadlifts on traps day?

[theACEofSPADES]

yeah... i think you should work your legs out more than that, 3 days for upper body a week and only one for legs?!!!
maybe you should split em up a bit, like put in some hamstring curls on biceps day, leg extensions on tricep day, and deadlifts on traps day?

Yeah I was thinking about that too, allot of splits I see the uppder body is hit more than the lower. Ill have to think about this...

[Hard Drive]

Yeah I was thinking about that too, allot of splits I see the uppder body is hit more than the lower. Ill have to think about this...

just two sets ya know? first set is a warmup kinda and the second set is an all out to failure one. it'd be enough to balance it out.

[theACEofSPADES]

just two sets ya know? first set is a warmup kinda and the second set is an all out to failure one. it'd be enough to balance it out.

Yeah Im gonna think about this when I get home tonight. Im just getting bored with WS4SB sadly.

And I dont understand your new user name...

[Hard Drive]

And I dont understand your new user name...

read more manga.

[PaC-mAn8]

And I dont understand your new user name...

- x2.

[theACEofSPADES]

read more manga.


- x2.

Eww ;)

I think Im good with graphic novels

[theACEofSPADES]

Monday: Chest / Tri's / Abs
Tuesdays: Back / Traps / Bi's
Wednesdays: OFF
Thursdays: Shoulders / Legs
Friday: Legs / Abs

Hmm what about this? Legs with be only a couple exercises on Thurday

[PaC-mAn8]

Monday: Chest / Tri's / Abs
Tuesdays: Back / Traps / Bi's
Wednesdays: OFF
Thursdays: Shoulders / Legs
Friday: Legs / Abs

Hmm what about this? Legs with be only a couple exercises on Thurday

push
legs
pull
off
push
legs
rest

?? What about that?

[theACEofSPADES]

push
legs
pull
off
push
legs
rest

?? What about that?

I only want to work out 4 days a week. And 3 days on would be hard for me personally.

[PaC-mAn8]

I only want to work out 4 days a week. And 3 days on would be hard for me personally.

P-U-S-S-Y

[liftingbuddy1]

Order is: Sunday - Saturday

Week 1

Off
Legs
Push
Off
Pull
Legs
Off

Week 2

Off
Push
Pull
Off
Legs
Push
Off

Week 3

Off
Pull
Legs
Off
Push
Pull
Off

You get the idea...:)

Mike

[theACEofSPADES]

Thats interesting. Did you make that up yourself?

I have till Monday to figure things out but we'll see. I just want to give a muscle split another try. Im a very picky person

[liftingbuddy1]

Thats interesting. Did you make that up yourself?

I have till Monday to figure things out but we'll see. I just want to give a muscle split another try. Im a very picky person

Yeah, I just threw it together after hearing that you needed a new split. I used to have a lot more spare time than I do now, and in it, I would make countless workout programs. I have a billion on my computer at home. :)

Mike

[Hard Drive]

Monday: Chest / Tri's / Abs
Tuesdays: Back / Traps / Bi's
Wednesdays: OFF
Thursdays: Shoulders / Legs
Friday: Legs / Abs

Hmm what about this? Legs with be only a couple exercises on Thurday

no:-)

your split though. i just think if you split it up a bit more like i said, you'd see some fun stuffs. perhaps you could put calves on mondays(couple sets) and deadlifts on back days?

[theACEofSPADES]

no:-)

your split though. i just think if you split it up a bit more like i said, you'd see some fun stuffs. perhaps you could put calves on mondays(couple sets) and deadlifts on back days?

split it up even more than that?

And I dont ISO calves, I haven't done calf specific exercises in over a year and my calves are rock solid from doing other leg exercises like squats.

[Hard Drive]

split it up even more than that?

And I dont ISO calves, I haven't done calf specific exercises in over a year and my calves are rock solid from doing other leg exercises like squats.

not all of us can have 120% asian muscle advantage...

-_-

it's as bad as roids man, not fair!

[Surive123]

not all of us can have 120% asian muscle advantage...

-_-

it's as bad as roids man, not fair!

You in love with PT the CL rep?

[theACEofSPADES]

not all of us can have 120% asian muscle advantage...

-_-

it's as bad as roids man, not fair!

eh everybody can't be perfect

[Hard Drive]

You in love with PT the CL rep?

not at all, what brings you to that conclusion?

I got a gf, and she's quite talented enough to keep me from straying. mwahaha.

[2 D]

Chris I really think you'd benefit from an upper/lower split.

Something like
1 - Lower
2 - Upper
3 - Rest/AR/Cardio
4 - Lower
5 - Upper
6 - Rest/AR/Cardo
7 - Depends on days 3 & 6

You can either do a hypertrophy/heavy mix w/that regimen, or you can add multiple exercises to it and do them each heavy or light your choice. Since you have knee problems I'm more inclined to suggest Hypertrophy days and heavy days, you'll find your muscles are stretched out more and there is PLENTY of rest in this outline for muscle recovery/repair and growth.

Not to mention the hypertrophy days allow you to work w/better form and ROM.

Give it a thought, a LOT of people benefit greatly from this split and it can be varied in MANY ways.

[theACEofSPADES]

Chris I really think you'd benefit from an upper/lower split.

Something like
1 - Lower
2 - Upper
3 - Rest/AR/Cardio
4 - Lower
5 - Upper
6 - Rest/AR/Cardo
7 - Depends on days 3 & 6

You can either do a hypertrophy/heavy mix w/that regimen, or you can add multiple exercises to it and do them each heavy or light your choice. Since you have knee problems I'm more inclined to suggest Hypertrophy days and heavy days, you'll find your muscles are stretched out more and there is PLENTY of rest in this outline for muscle recovery/repair and growth.

Not to mention the hypertrophy days allow you to work w/better form and ROM.

Give it a thought, a LOT of people benefit greatly from this split and it can be varied in MANY ways.

Yes I will go back to a upper lower split eventually but right now I just wanna go in a different direction. I've been on a upper lower since November and I wanna break from it.

[PaC-mAn8]

Yes I will go back to a upper lower split eventually but right now I just wanna go in a different direction. I've been on a upper lower since November and I wanna break from it.

chest/tris
back/bis
legs
shoulders/traps

[theACEofSPADES]

chest/tris
back/bis
legs
shoulders/traps

Yeah I've finished the split while I was at work :D

You'll all see it next week

[liftingbuddy1]

Yeah I've finished the split while I was at work :D

You'll all see it next week

O c'mon....at least PM it to Mike!!! :)

Mike

[Hard Drive]

O c'mon....at least PM it to Mike!!! :)

Mike

ME FIRST ME FIRST

i gotz a contributation to make you happy all your long days

wCij-02wTOw
you know she had an easy career choice.....

[PaC-mAn8]

ME FIRST ME FIRST

i gotz a contributation to make you happy all your long days

wCij-02wTOw
you know she had an easy career choice.....

FAIL.

Vid didnt work.

Here is something I like...

http://img211.imageshack.us/img211/7900/jaimehotpants007vj8.jpg

^^ Cant get enough of her ^^

[theACEofSPADES]

Haha Im still working on it now.

But keep the pictures coming

[Hard Drive]

mmmm good pic pacman. who is she?

[PaC-mAn8]

mmmm good pic pacman. who is she?

jamie koeppe

:D

[Hard Drive]

jamie koeppe

:D

repped

[theACEofSPADES]

Would you consider a Deadlift more of a back workout or a leg workout? I think it's a leg workout but I asked on the forums and to my surprise most people said it was a back workout...

http://forum.bodybuilding.com/showthread.php?t=108613911

Thoughts?