Oak's "I think ill go pro" training log....

[DanTheManB]

Yea, my legs physically dont bend that far. I was training with Matt (jked4life) today and we were talking about it. I did a couple "demo" reps for him without any weight on my back and we both agreed im hitting the bottom of my ROM in those vids. Im not a very flexible guy. But that is a sickening amount of weight to push at your size. Congrats. Im not there yet.....nor do I think I will be in the near future. And im pretty sure if I squatted like that with all those plates, my legs would snap off at the knees. ;)

was just messing with you man. your squat looks excellent to me...although Matt pointed out about sitting back on your heels a bit more.

and you're obviously getting the work in so no hate on my part!

[AustrianOakJr]

Sean - awesome vids of the leg work. Pounding out those squats quite nicely - tight form in my opinion, and the farther into the set, the deeper you were going. I see what Matt sees... but whatever you're up to, it's working. Killer
.

Yep...thanks. My legs are sore as all get out today. It was a good one. Matt and I went over some things and i will be switching to a real wide base, toes pointed out, deep squat to hit my hams and glutes. I'll continue with the narrow stance when the quad work is called for, but for continued punishment for my hammies and glutes I will add that in.


I've never worn Chuck Taylor's or wrestling shoes for lifting, but looking at the material of the shoes I would be cautious of the shoes stretching under heavy loads, foot sliding inside the shoe, the angle shoes place me at when squatting, and feeling wobbly.

I'm on my third pair of lifting shoes and the Safe SST Pro is by far the best. I was looking for a shoe that was good for deadlifting, squatting, and leg pressing and the Safe shoe does the job. The shoes place me in a position where everything feels right from the negative to the positive side of the lifts. I move the weight with confidence and comfort. I'm not wobbly, my feet don't slide inside the shoes during a 900 pound leg press, the platform of the shoe plants me to the ground during heavy squatting, and the shoe is a thick leather so it won't stretch. I'd buy the shoes again when they wear out.

The SST shoes are not cheap and they take a while to receive them if they are not in stock. You get what you pay for with the other shoes is my guess. I figure Chuck's and wrestling shoes will do one thing good, but not another. I wasn't looking for that. I wanted an all in one.

Yes, the wrestling shoes/chucks sound good for the flat sole and balance, but the sliding could be a factor in the chucks and the material isnt very strong in the wrestling shoes. Ill give them a whirl and see how it goes. Ill look into the SST pro, but I think the belt should probably be priority. We shall see. Thanks.

[AustrianOakJr]

was just messing with you man. your squat looks excellent to me...although Matt pointed out about sitting back on your heels a bit more.

and you're obviously getting the work in so no hate on my part!

Feel free to mess. Ill just dish it right back out, OK round-back? Way to almost blow out a few disks. :)

[DanTheManB]

Feel free to mess. Ill just dish it right back out, OK round-back? Way to almost blow out a few disks. :)

RAGGEEEE!!! hahaha

yeah it was under control the whole time...max poundages tend to do that to people even slightly :) i was squatting 405 for 8 and 9 reps with solid form in Dec. Felt good man. everyone i talked to said the 505 woulda passed in a meet. all i care bout

i digress...sorry. anyway...so when's the next leg day?

[AustrianOakJr]

RAGGEEEE!!! hahaha

yeah it was under control the whole time...max poundages tend to do that to people even slightly :) i was squatting 405 for 8 and 9 reps with solid form in Dec. Felt good man. everyone i talked to said the 505 woulda passed in a meet. all i care bout

i digress...sorry. anyway...so when's the next leg day?

Thats cool. Maybe at your next show they'll put a squat rack on stage and the judges will be able to see how much you put up? Eh? :) ;)

Next leg day is Monday.

[DanTheManB]

Thats cool. Maybe at your next show they'll put a squat rack on stage and the judges will be able to see how much you put up? Eh? :) ;)

Next leg day is Monday.

I wish shows did that. hahaha ...I LOVE the feeling of lifting...losing strength always is a big ego blow for me :-p



and as you have noticed I can dish it but have trouble taking it at times (no homo)

[jked4life]

I wish shows did that. hahaha ...I LOVE the feeling of lifting...losing strength always is a big ego blow for me :-p



and as you have noticed I can dish it but have trouble taking it at times (no homo)

Loosing strength sucks, big time. Not even just loosing strength numbers wise but loosing that feeling of power, that surge, or extra gear that's just not there deep into prep.

[DanTheManB]

Loosing strength sucks, big time. Not even just loosing strength numbers wise but loosing that feeling of power, that surge, or extra gear that's just not there deep into prep.

indeed

[JimmyChitwood]

Yep...thanks. My legs are sore as all get out today. It was a good one. Matt and I went over some things and i will be switching to a real wide base, toes pointed out, deep squat to hit my hams and glutes. I'll continue with the narrow stance when the quad work is called for, but for continued punishment for my hammies and glutes I will add that in.

I think you'll like that stance, and will find you'll naturally be able to go deeper. Been working for me anyway - definitely hitting glutes and hams like the narrower stance never did. You need to keep the knees tracking out over the toes, however, which can be challenging when the poundage gets higher - you'll be tempted to rotate the knees inward, which I'm told can lead to injury. Keep pushing the knees outward man.


Loosing strength sucks, big time. Not even just loosing strength numbers wise but loosing that feeling of power, that surge, or extra gear that's just not there deep into prep.

Did you say gear? I just KNEW you weren't natural. I KNEW it!

:p

[bwelch1985]

becoming a glute/ham dominant squatter isn't so much about how wide your stance is....it's about driving up w/ your hips rather than just trying to push your feet through the floor....

check out this rippetoes video...really great form instruction on squatting w/ the glutes/hams. once you get the hang of it, it really feels like your posterior chain is 'pulling' you up as opposed to your quads 'pushing' you up

yha2XAc2qu8

[DanTheManB]

becoming a glute/ham dominant squatter isn't so much about how wide your stance is....it's about driving up w/ your hips rather than just trying to push your feet through the floor....

check out this rippetoes video...really great form instruction on squatting w/ the glutes/hams. once you get the hang of it, it really feels like your posterior chain is 'pulling' you up as opposed to your quads 'pushing' you up

yha2XAc2qu8

yep! my glutes today (legs yest) are the sore-est part of my body


To Sean-it is about experimenting...you have the time to do it. Hell, I'd even suggest doing box squats with a pause for a bit. I think you'd like them and they really helped me improve my quads and normal back squats even

[AustrianOakJr]

Been busy the last two days.....on vacation from teaching, but im working for my dad at his shop and its been insanely busy. Running ragged here. I have been getting up buttcrack early and doing my training b/c after a day of wrenching I am in no shape for heavy lifting in the evening. Yesterday's session was awesome. Today was a little more ho-hum, but OK.

LOWER POWER

ATTG SQUATS

315 X 5
335 X 4
365 X 4 (PR)

WIDE STANCE SQUATS (SUMO STYLE)

275 X 5
315 X 3

SUMO DL's

405 X 5
430 X 5
430 X 6 (PR)

Two PR's....good day!

UPPER POWER

SMITH SHOULDER PRESSES

205 X 5
225 X 5
225 X 5
225 X 4

HIGH CABLE ROWS (close grip)

Most of stack X 5
Stack X 5
Stack X 5

DECLINE SMITH BENCH PRESS

315 X 5
335 X 5
345 X 5

Done and done.

[JimmyChitwood]

Good on ya, fatty - those PRs look so good - they could be personal records even. Way to go!

You know... there's something about moving all day long that charges me for a killer gym session. Don't know what it is - like a machine getting primed and oiled or something. But then, I never have to lift up a car with one hand and remove the tranny with the other like you do at your dad's shop. That's tiring work. So good call on the morning sessions. More power to you. I have a hard time getting amped at that time of day for heavy weights.

For Friday - maybe I'll just plan on coming out to your dad's shop and hanging out till you're ready. Maybe turn a wrench or two and help you finish up. Or start playing with stuff and annoy your dad until he tells us to just leave. OK?

[AustrianOakJr]

becoming a glute/ham dominant squatter isn't so much about how wide your stance is....it's about driving up w/ your hips rather than just trying to push your feet through the floor....

check out this rippetoes video...really great form instruction on squatting w/ the glutes/hams. once you get the hang of it, it really feels like your posterior chain is 'pulling' you up as opposed to your quads 'pushing' you up

yha2XAc2qu8

Havent had a minute to check the vid yet...but I will. Thanks.


Good on ya, fatty - those PRs look so good - they could be personal records even. Way to go!

You know... there's something about moving all day long that charges me for a killer gym session. Don't know what it is - like a machine getting primed and oiled or something. But then, I never have to lift up a car with one hand and remove the tranny with the other like you do at your dad's shop. That's tiring work. So good call on the morning sessions. More power to you. I have a hard time getting amped at that time of day for heavy weights.

For Friday - maybe I'll just plan on coming out to your dad's shop and hanging out till you're ready. Maybe turn a wrench or two and help you finish up. Or start playing with stuff and annoy your dad until he tells us to just leave. OK?

I have a hard time getting primed in the morning. Its very slow to get going but it seems that once I do, I have my best sessions. I tell you what though....doing a heavy lower day like that before you start working makes it tough to make it through the day. I got home at about 9PM after visiting my mom in the hospital and I was out on the couch before 10.

Well....yea....stop on by. Bring your Pep Boys unis and get ready to rock. Im sure I can put you to work doing what im supposed to be doing.

[fltallpaul]

As for the squats, i dont know that I can go much deeper......my hams are hitting my calves. But, for you, next time....I will try. I guess, I see a 90* leg as parallel and anything below as a "deep" squat. Semantics, I guess. As long as the legs grow.

A guy I train with has a problem going below parallel because his hams hit is calves. Some are just built that way. Your squats look solid, I can't tell from the angles but it looks like the top of your hip is breaking your knee which would be a good squat at a meet. Growing like a weed buddy!

[AustrianOakJr]

A guy I train with has a problem going below parallel because his hams hit is calves. Some are just built that way. Your squats look solid, I can't tell from the angles but it looks like the top of your hip is breaking your knee which would be a good squat at a meet. Growing like a weed buddy!

Thanks man. Without a doubt, the top of my hip is deeper than my knee. Not by a lot, but its definitely there. I gotta get some vids of my heavy day to see if my form holds up as well there. I think by my 4th rep with 365, im cheating a touch. Next week...

[DanTheManB]

Thanks man. Without a doubt, the top of my hip is deeper than my knee. Not by a lot, but its definitely there. I gotta get some vids of my heavy day to see if my form holds up as well there. I think by my 4th rep with 365, im cheating a touch. Next week...

do u push up with your hands on your knees? LOL :-p

[AustrianOakJr]

do u push up with your hands on your knees? LOL :-p

I put my hands right down on the floor and push the weight up with my arse....is that cheating?? ;)

[DanTheManB]

I put my hands right down on the floor and push the weight up with my arse....is that cheating?? ;)

sounds like a good idea for an upper exercise u were lookin for! lol

[AustrianOakJr]

LOWER HYPER

This was a tough one first thing in the morning, but I know I will be eating like a madman this weekend at my friends bachelor party weekend extravaganzaa. So, I made good use of my time to punish my legs once again. In the last few weeks I have actually lost a pound or two so I gotta get my diet straightened out. I havent had the time to tweak it and figure things out, but I gotta get that done. Feels good to be losing weight at 3200 calories a day though!! Im sure a weekend of fast food, steaks on the grill and beer will remedy my weight loss issues though.

LEG PRESS - HAM FOCUS

7pps X 10
8pps + 45 in middle X 10
9pps + 45 in middle X 8
9pps + 45 in middle X 8

*working out in the Golds out by my parents house again and I had a hard time figuring out the leg press. The gym has two styles of 45 lb plates....a thick and a thin plate. Well, the thick plates were stacked next to the leg press so i found out quickly that I couldnt get more than 7pps on with these. Had to unload the sled and hunt around to find 19 thin plates.....pain in the arse. I had the sled maxed out though.....felt pretty good!

HACK SQUATS

3pps X 10
3pps +25s X 10
4pps X 9

Funky Machine one-legged squats (kinda liked them)

X 10 each side

GHR's

BW X 10
BW X 10
BW X 9

EXTENSIONS

X 10
x 10
X 9

LEG CURLS

X 10
Drop set - X 8, X 6, X 4


TOASTY and smoking!!! Grow time!

[jpfaherty]

Enjoy the bachelor party, the beer, the fast grill, all of it! :D

[AustrianOakJr]

Enjoy the bachelor party, the beer, the fast grill, all of it! :D

Thanks man. It will be a good time for sure.....2 days to revert back to the college days. Hopefully we dont burn the house down, end up on a plane to Zimbabwe, or remarried with a mail order bride. That would be disappointing.

[DanTheManB]

Thanks man. It will be a good time for sure.....2 days to revert back to the college days. Hopefully we dont burn the house down, end up on a plane to Zimbabwe, or remarried with a mail order bride. That would be disappointing.

lol!!! hell yea man relax and have fun!!! killer lower day too!

[JimmyChitwood]

Thanks man. It will be a good time for sure.....2 days to revert back to the college days. Hopefully we dont burn the house down, end up on a plane to Zimbabwe, or remarried with a mail order bride. That would be disappointing.

Oak... sigh... You're cut off already. Friends don't let friends burn rental houses and pick up mail order brides in Zimbabwe. I'm looking out for you. And if you get out of hand I'll pin you to the ground with one boot and empty my entire paintball gun on your forehead. Then reload and do it again. Paintball game is 11:00am Saturday mornin'. Be on guard. "I like you. That's why I'm going to kill you last."

[AustrianOakJr]

Oak... sigh... You're cut off already. Friends don't let friends burn rental houses and pick up mail order brides in Zimbabwe. I'm looking out for you. And if you get out of hand I'll pin you to the ground with one boot and empty my entire paintball gun on your forehead. Then reload and do it again. Paintball game is 11:00am Saturday mornin'. Be on guard. "I like you. That's why I'm going to kill you last."

What the heck kind of friend are you?? No burning the house? No trips to Zimbabwe? YOU are cut off. And there will be no reason for me to be on guard. My "off guard" is plenty. Youre much better off on my team anyways.....crushing our enemies, driving them before us, and hearing the lamantations of the women.

[DanTheManB]

What the heck kind of friend are you?? No burning the house? No trips to Zimbabwe? YOU are cut off. And there will be no reason for me to be on guard. My "off guard" is plenty. Youre much better off on my team anyways.....crushing our enemies, driving them before us, and hearing the lamantations of the women.

*as he takes a shot of whiskey*

[AustrianOakJr]

*as he takes a shot of whiskey*

Ehh.....im not a big drinker. Actually didnt take a single drink through college. In my old age, ill have a woodchuck cider here and there, but I dont feel the need too often. I have no problem getting into trouble stone-cold sober......so I try to avoid any kind of catalyst to get me there faster!

[DanTheManB]

Ehh.....im not a big drinker. Actually didnt take a single drink through college. In my old age, ill have a woodchuck cider here and there, but I dont feel the need too often. I have no problem getting into trouble stone-cold sober......so I try to avoid any kind of catalyst to get me there faster!

i can see u with a devilish grin on your face..thinking up ways to get into trouble

[JimmyChitwood]

What the heck kind of friend are you?? No burning the house? No trips to Zimbabwe? YOU are cut off. And there will be no reason for me to be on guard. My "off guard" is plenty. Youre much better off on my team anyways.....crushing our enemies, driving them before us, and hearing the lamantations of the women.

OK fine. You can be on my team. But that doesn't mean I won't shoot you in the forehead when I get bored or frustrated during the game. Ask Coach. Whenever we play any kind of multiplayer video games, I always come and kill her before long. Even in racing games. I'll turn my car around and drive the track the wrong way just so I can hit her head-on. He heee!!! I can't help myself.

Dan... don't be creeping me out by saying you picture me with a devilish grin, too. Save that stuff for Sean.

:D

[DanTheManB]

OK fine. You can be on my team. But that doesn't mean I won't shoot you in the forehead when I get bored or frustrated during the game. Ask Coach. Whenever we play any kind of multiplayer video games, I always come and kill her before long. Even in racing games. I'll turn my car around and drive the track the wrong way just so I can hit her head-on. He heee!!! I can't help myself.

Dan... don't be creeping me out by saying you picture me with a devilish grin, too. Save that stuff for Sean.

:D

i quoted Sean....

tho i could also see him with the homo grin on his face like that pic from the Arnold :-p

[AustrianOakJr]

i quoted Sean....

tho i could also see him with the homo grin on his face like that pic from the Arnold :-p

I only pull that one out on rare occasion.

[jked4life]

So you tried the one leg hacks? I knew you'd like em. I had to play around with my stance a little bit to really get the right angle to hit what I wanted, but definitely one of my favorite leg exercises.

Have fun at the bachelor party. Sounds like an absolute blast! I'll text ya this weekend and definitely be in touch soon. We got to get some more training sessions in and beast out some big numbers!

[AustrianOakJr]

So you tried the one leg hacks? I knew you'd like em. I had to play around with my stance a little bit to really get the right angle to hit what I wanted, but definitely one of my favorite leg exercises.

Have fun at the bachelor party. Sounds like an absolute blast! I'll text ya this weekend and definitely be in touch soon. We got to get some more training sessions in and beast out some big numbers!

No, I didnt try one-legged hacks. I was training at the Golds out here in Syracuse and they had this "Free Motion" squat machine.....with plates and a pin type set up. Usually you cant get those things heavy enough to do anything, but this one had some beef to it. I just did funky one legged squats......almost like a lunge position except with my rear leg not touching the ground. It was a pretty good exercise and I would have done more except for the fact that I had already dont about 8 sets of compound movements and needed to move on to isolations. Ill be back for another round though.

[AustrianOakJr]

Back from the big party. It was pretty darn fun. Jimmy and I trained some push-hyper stuff the night before and I was treated to Jimmy's very "Arnold-esque" training style with massive volume and fast pace. No time to fully recover between sets....just keep hammering. It was fun....BIG pump and I was very fatigued. I burned almost 850 calories on an upper body day. Thats what I usually burn on a leg day!!! Granted, the W/O was almost an hour and half long, but still......wowzer!

The party was great....we played paintball all day long on very little calories, but Jimmy and I took several shots of whey protein throughout the day to keep our muscles from falling off. So, we are still way hyuuuge. Paintball lasted for 6 hrs and we have the welts to prove it!!! Jimmy has pics....so whenever he gets around to being social, im sure he'll post. Then, back to this house that we all rented. We ate like barbarians......I think I downed 2 big old cheesburgers, a hotdog, 2 big helpings of pulled pork, cornbread, nachos and cheese, chips, and a few adult-like beverages. That was after our emergency Wendy's run on the way home from the paintball field! Most of the guys stayed up to the wee hrs, but I couldnt make it much past midnight. Gotta get my sleep!!!

So, im back for a day and it was a hectic one. I had some business to take care of after work and I was still feeling wiped out after the weekend. So I decided it would be a good day to deload and take it a bit easy in the gym. I just couldnt bring myself to a heavy, heavy session.....my mind wasnt there. BUt, it turned out to be a good session none the less.

LOWER POWER - deloading

ATTG SQUATS

225 X 8
225 X 8
295 X 5
295 X 5
295 X 5

WIDE STANCE SQUATS

275 X 5
275 X 5

DEAD LIFTS

315 X 5
365 X 5
365 X 5

SUMO DL's

365 X 5
365 X 5

And done. Worked up a good sweat and I was totally beat down. I gotta get some rest this week.

[jpfaherty]

We ate like barbarians......I think I downed 2 big old cheesburgers, a hotdog, 2 big helpings of pulled pork, cornbread, nachos and cheese, chips, and a few adult-like beverages. That was after our emergency Wendy's run on the way home from the paintball field!

LOL - How much did you enjoy that? Heaven on earth?!

[AustrianOakJr]

LOL - How much did you enjoy that? Heaven on earth?!

Yea, it was good. But now that im fat and happy, food doesnt taste anything like it did 5 mos ago. I still enjoy a good binge though......this one was good for 4 lbs. Most of the water came back off yesterday though.

[JimmyChitwood]

Hey Sean - great weekend man. Fun times. Enjoyed the whole deal. I posted up a bunch of the pics and stories in my thread, but here are some highlights...

YOU AT MCDONALD'S SPORTING YOUR PAINTBALL MASK

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5059.jpg


http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5063.jpg


http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5066.jpg

[JimmyChitwood]

And here are some of the gym highlights from Friday...

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5035.jpg

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5036.jpg

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5037.jpg


My first taste of floor presses. Thanks Matt!!!

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5038.jpg

[JimmyChitwood]

And the posedown.... (I posted the others on my thread). I'm pretty sure you blew me away in mass and execution. I'll just keep my head down and get back to work. :o

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5050.jpg

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5042.jpg

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5051.jpg

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5054.jpg

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5052.jpg

http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5045.jpg

[DanTheManB]

sweet pics! floor presses rock! lol @ joker Shawn in mcd's haha

[thepacman]

Seriously thick both of you!! Sean that side chest is nasty!

[Quelly]

you guys both have great arms
<--jealous

[AustrianOakJr]

THanks for posting those pics Jimmy. That was a good training session, fo' sho'. I hadnt had an upper body pump like that in a while and my shoulders were a bit sore the next day.....good stuff! Looking at those pics, I would have to concede the posedown win to you. You are definitely leaner and you still have a crazy amount of mass, especially since you have only been back at it for a few months. YOu have that "X factor" thing going with your physique with your insanely wide delts. THat would work wonders for you on stage. Its pretty insane, actually.


sweet pics! floor presses rock! lol @ joker Shawn in mcd's haha

The guys in the back making the burgers were giving me some serious "what the??" looks, but the girl at the counter didnt even flinch. She took my order and didnt even let on that she was concerned about getting robbed. :)


Seriously thick both of you!! Sean that side chest is nasty!


you guys both have great arms
<--jealous


Thanks guys. Deep in the off season now, im filling out my shirts nicely. Feeling like a bit of a fat arse though! I actually cant wait to peel this layer off and get back on stage.

[DanTheManB]

Thanks guys. Deep in the off season now, im filling out my shirts nicely. Feeling like a bit of a fat arse though! I actually cant wait to peel this layer off and get back on stage.

LOL@ this...grass is always greener it seems. TBH man you have done excellent this off season. Solid size + stayed lean enough imo. (no homo no flattery) just being str8 up. you should be proud

[jked4life]

Looks like you guys had a blast! Good times.

Lol at the mask in McDonalds.


You guys are looking big in those photo's. Jimmy--- Dayum you're looking big, especially for just being back at it a short while. You have to get yourself in gear and take it to the stage!!!!!

Glad you guys like the floor presses! Gotta admit that I borrowed/stole those from coach Berto though :)

[AustrianOakJr]

LOL@ this...grass is always greener it seems. TBH man you have done excellent this off season. Solid size + stayed lean enough imo. (no homo no flattery) just being str8 up. you should be proud

Funny how that works......it always looks better from the other side. I definitely enjoy being fat.....I like to eat. BUt, I just love the competitive edge you have when youre prepping for a show thats not far out. It really drives me to push hard. Soon enough, I guess. Ill enjoy eating for another 6 mos.


Looks like you guys had a blast! Good times.

Lol at the mask in McDonalds.


You guys are looking big in those photo's. Jimmy--- Dayum you're looking big, especially for just being back at it a short while. You have to get yourself in gear and take it to the stage!!!!!

Glad you guys like the floor presses! Gotta admit that I borrowed/stole those from coach Berto though :)


I keep telling him....."you're huge....time to hit the stage.....start dieting with me in Jan". He keeps telling me about how he wants to get back to where he was in college so he can win....blah, blah, blah. :rolleyes: I am pretty sure he is just sand bagging.

[AustrianOakJr]

Last night, I went to the doc for the first time in a really, really, long time. Im trying out this new guy who seemed pretty cool for the most part. I told him I wanted some blood work done with my physical and that I wanted to specifically look at some vitamin levels and test levels. For some reason he was really hesitant about ordering the testosterone levels test. But I finally convinced him that I just wanted to know......its just a neurotic bodybuilder thing and I was just curious. THen I got halfway out the door and realized he only checked off "total testosterone" on the test so I had to convince him to order the free testosterone. So it should be interesting to see what comes of it. Id like to know if I have any muscle building left in me!

[thepacman]

Funny. I get blood work done a lot because I have high blood pressure genetically and am on meds (yuck) but one time I wanted to know what my test levels were and he seemed hesitant too. When I got the paper work in the mail it just said "test level fine" lol. I didn't know much back then so I just left it. I'm not sure if I actually want to know what my levels really are.

[wrkoutfrq]

whats the diff. between total and free test?

(asked the non-physiologically gifted one)

[DanTheManB]

Funny. I get blood work done a lot because I have high blood pressure genetically and am on meds (yuck) but one time I wanted to know what my test levels were and he seemed hesitant too. When I got the paper work in the mail it just said "test level fine" lol. I didn't know much back then so I just left it. I'm not sure if I actually want to know what my levels really are.

prob cause guys on gear sometimes check religiously or even randomly ...and being built like u guys are (to the avg person anyone has has muscle is on roids) it may have made him suspiscious

[AustrianOakJr]

Funny. I get blood work done a lot because I have high blood pressure genetically and am on meds (yuck) but one time I wanted to know what my test levels were and he seemed hesitant too. When I got the paper work in the mail it just said "test level fine" lol. I didn't know much back then so I just left it. I'm not sure if I actually want to know what my levels really are.

Hmm.....interesting. So you never even saw the actual test results, just a doctors note?


whats the diff. between total and free test?



(asked the non-physiologically gifted one)

As I understand it, "Free Testosterone" is unbound to sex hormone and other proteins. The free test is most important for muscle building because it is free to bind with receptors responsible for muscle building.


prob cause guys on gear sometimes check religiously or even randomly ...and being built like u guys are (to the avg person anyone has has muscle is on roids) it may have made him suspiscious

At one point in our conversation he asked me if I inject "anything". I made it abundantly clear that I was 100% natural. But who knows if he believed me or what he was thinking. 1st visit and im asking for testosterone numbers.....he might have thought I was just blowing smoke or something.

[DanTheManB]

At one point in our conversation he asked me if I inject "anything". I made it abundantly clear that I was 100% natural. But who knows if he believed me or what he was thinking. 1st visit and im asking for testosterone numbers.....he might have thought I was just blowing smoke or something.

theres your answer then.

not that ur on gear but you ARE built and obviously much more so than the "normal" person...so it raised flags i guess

[AustrianOakJr]

LOWER HYPER

Murderous session today. It started really well. I was on my 3rd set of smith squats and told myself I NEED to hit ten reps. So, I got to 8 and they were starting to hurt....the ninth rep I barely eeked out and I went back down for the tenth and somehow I pulled it out of my arse......just giving it EVERYTHING I had to move the weight. The whole world was spinning when I was done, my HR monitor hit 185 BPM, and I was gasping. The guy next to me deadlifting 135 lbs was looking at me like I was insane in the head. So, that was only 3 sets in and im SMOKED. I went on to hacks and did two sets and really dug very deep again on the 2nd set. By the time I got to leg presses I was feeling sick.....really sick.....like i was gonna chuck my cookies all over the floor. For some reason I had stomach acid that was coming back up my throat and my dang arm was killing me from this tetnis shot I got yesterday. Just feeling like crap. I plowed forward but knocked the intensity down a notch. When I was done, I felt like i got hit by a bus. Im wondering if the tetnis vaccination could have anything to do with the way I feel.....dont know.


SMITH SQUATS

405 X 8
405 X 10
405 X 10 (this was the nut buster)

CLOSE LEG HACKS

3 pps X 10
3 pps + 35's X 10

LEG PRESS

3pps + 25's X 8
*aborted this mission to keep from hurling all over the place

GHR's

BW X 10
BW X 10
BW X 8

LEG CURLS

90 X 10
105 X 8
105 X 8

LEG EXTENSION

Stack X 12
Stack X 10

Workout length: 1 hr
Calories Burned 720

[JimmyChitwood]

sweet pics! floor presses rock! lol @ joker Shawn in mcd's haha

It was funny - I was having a hard time keeping the camera steady while laughing. The camera in there just added to the weirdness for people.


Seriously thick both of you!! Sean that side chest is nasty!

Awesome! Thanks man. But... Sean actually looks like that all the time. I look like Corporal Klinger once my pump subsides.


you guys both have great arms
<--jealous

Really? A big-timer like you jealous of something I've got? I don't have much worth being jealous over. Except my family. My job is pretty cool too. And this toy chicken I've got that dances and sings Johnny Cash's "Ring of Fire." It's the best.


Looking at those pics, I would have to concede the posedown win to you. You are definitely leaner and you still have a crazy amount of mass, especially since you have only been back at it for a few months. YOu have that "X factor" thing going with your physique with your insanely wide delts. THat would work wonders for you on stage. Its pretty insane, actually.

Thanks man. But a lot of what I've got there is pump illusion and some fat. My fat shapes itself like muscle more than yours does, that's all. And you're disgustingly pasty white, which doesn't help. :p Your overall mass is tough to beat, and with your improved legs... I can't wait to see how things turn out for your next show. I'm smelling "overall" cookin'.



You guys are looking big in those photo's. Jimmy--- Dayum you're looking big, especially for just being back at it a short while. You have to get yourself in gear and take it to the stage!!!!!

Glad you guys like the floor presses! Gotta admit that I borrowed/stole those from coach Berto though :)

Thanks man! That means a lot coming from a big dude like you. I appreciate it. As for stage... it all depends on if Coach is on board for it. If she is, then I'll shoot for the W.

Floor presses are good fun. Nice deep contraction. I'll be hitting those again. And again.


I keep telling him....."you're huge....time to hit the stage.....start dieting with me in Jan". He keeps telling me about how he wants to get back to where he was in college so he can win....blah, blah, blah. :rolleyes: I am pretty sure he is just sand bagging.

Come over here and I'll give you your sandbag.

I know my limits and weaknesses. Not ready yet. More mass required. MORE!!! I will think about a fall 2011 show or a spring 2012 show. Until then... I'll be workin' at the mill.

[JimmyChitwood]

Hey man... nice go on the leg day. I'm not surprised that the tetnis shot knocked you down a bit. Those aren't for the weak.

Either that or you're sandbagging. :p

Arnold says that if you can go through the pain barrier, you MAY get to be a champion. If you can't go through, then forget it. Sorry dude. Hang it up.





PS - holy crap, nice smitty squatting. :eek:

[AustrianOakJr]

And this toy chicken I've got that dances and sings Johnny Cash's "Ring of Fire." It's the best.

It is a cool chicken.




Thanks man. But a lot of what I've got there is pump illusion and some fat. My fat shapes itself like muscle more than yours does, that's all. And you're disgustingly pasty white, which doesn't help. :p Your overall mass is tough to beat, and with your improved legs... I can't wait to see how things turn out for your next show. I'm smelling "overall" cookin'.

Bodybuilding is all about illusion.....so youre all set.





I know my limits and weaknesses. Not ready yet. More mass required. MORE!!! I will think about a fall 2011 show or a spring 2012 show. Until then... I'll be workin' at the mill.

Blah, blah, blah......all I hear is blah, blah.....blah. Blah. Blah, blah, blah. Blah.


Hey man... nice go on the leg day. I'm not surprised that the tetnis shot knocked you down a bit. Those aren't for the weak.

Either that or you're sandbagging. :p

Arnold says that if you can go through the pain barrier, you MAY get to be a champion. If you can't go through, then forget it. Sorry dude. Hang it up.:

I went through the pain barrier.....just not the puke barrier. I guess theres a little bit of social pressure there.....id feel pretty funny about hurling all over the place. Otherwise, id let it fly and keep rolling.






PS - holy crap, nice smitty squatting. :eek: Eh....you probably wouldnt even count them as reps......only to parallel....or even a touch above on the earlier reps. But im trying to overload the quads, so no need to go deeper. Does a dang good job of it too.

[JimmyChitwood]

Blah, blah, blah......all I hear is blah, blah.....blah. Blah. Blah, blah, blah. Blah.

Sigh... Radihallio forti gulami. Wamapi solo fructi fwap fwap. Cwap. Sala manicku drastica. EEEeee!!! Eee! Eh. Salamini!


I went through the pain barrier.....just not the puke barrier. I guess theres a little bit of social pressure there.....id feel pretty funny about hurling all over the place. Otherwise, id let it fly and keep rolling.

I've been close as well... and what little social grace I have gets the better of me. Not sure what I'd do if it happened. Probably just move to the other rack.

"Clean-up in Aisle 7."



Eh....you probably wouldnt even count them as reps......only to parallel....or even a touch above on the earlier reps. But im trying to overload the quads, so no need to go deeper. Does a dang good job of it too.

They count. OK? Whatever you're doing is working. Get some leg shots up here for a little show-and-tell.

[thepacman]

Hmm.....interesting. So you never even saw the actual test results, just a doctors note?

Yeah well I got the results to my overall blood test in the mail and he had just written on in "Test Levels normal". But I didn't ask for the specifics like you did. At the time I just wanted to know if they were okay in general. But I could definitely see your doctor being a bit weary if this was your first time to him. Actually from a patient/doctor relationship standpoint that would make me trust him a bit more. Just the fact that he was cautious about your "steroid" usage or lack there of, and was asking about it.

[JimmyChitwood]

By the way... remember when you were all concerned this weekend and wanted to make sure that you got your stuff out of my truck on Sunday morning? And I asked you like 3 times if you got everything? Well, you failed.


http://i454.photobucket.com/albums/qq266/jimmychitwood95/2010%20Gym/IMG_5070.jpg



I'll be listing your mask on E-bay later today or tomorrow, so you can buy it back if you want to. I'll probably only ask like $40 to ship. Happy bidding.

Or... I'll hang onto it until June and wear it at Dave's wedding. Let me know what you think.

[AustrianOakJr]

By the way... remember when you were all concerned this weekend and wanted to make sure that you got your stuff out of my truck on Sunday morning? And I asked you like 3 times if you got everything? Well, you failed.


I'll be listing your mask on E-bay later today or tomorrow, so you can buy it back if you want to. I'll probably only ask like $40 to ship. Happy bidding.

Or... I'll hang onto it until June and wear it at Dave's wedding. Let me know what you think.

I was wondering when I was going to hear about that. Wear it to Dave's wedding. Then, I can kick you right in the cohones and steal it back from you. Fatso.

P.S. You better not be sweating in my mask.

[AustrianOakJr]

Hit up some solid training on Saturday morning. It was a pretty instinctive training session. I did standing bb military presses for the first time in.......well.....ever. I was getting 145 for 8-10 reps, which seems a little weak, but these actually seem harder when you keep them really strict. But I like the possibility of adding weight and cheating them up. Figured I would wait on that technique though.

After the gym I decided to start building a tree house with my son. He's been talking about this for the past few months. So, we decided to have at it. It was a major budget, old school, "Little Rascals" style tree house. We used 90% scrap lumber with the exception of the main support beams (I figured I should probably put SOME effort into safety). But we had blast. My son bashed his thumb with the hammer and sliced his fingers on the tape measure, but he loved it. Quality time. He's been playing in it non-stop since the floor was laid down yesterday.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_3573.jpg
http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_3570.jpg

[jked4life]

It'd be interesting to see the results of that. I've wondered about that myself. I know it's ridiculously low right now, lol. I'm thinkinig mine is probably on the low side all the time. The question is, if it's low what are you going to do about it?


That's a pretty sweet tree house ya got there. He looks like he's enjoying it! That's not bad for a weekend project :)

[DanTheManB]

no girls allowed indeed :-D awesome tree house

[AustrianOakJr]

The question is, if it's low what are you going to do about it?)

Start juicing, of course!?! ;)




That's a pretty sweet tree house ya got there. He looks like he's enjoying it! That's not bad for a weekend project :)

Yep, built the whole thing without a tape measure. :D


no girls allowed indeed :-D awesome tree house

Oh yea.....boys rule and girls drool.

[DKH8]

Oh yea.....boys rule and girls drool.

This thread is awesome, always getting a laugh.

Great strength on the legz, cant wait to see the improvement for next show.

Interested in seeing your test levels since you are a FREAK!

[AustrianOakJr]

This thread is awesome, always getting a laugh.

Great strength on the legz, cant wait to see the improvement for next show.

Interested in seeing your test levels since you are a FREAK!

Thanks....im trying to keep it interesting! I think ill be heading in for the blood work later this week. Hopefully ill have some results by next week.

[fltallpaul]

Thanks....im trying to keep it interesting! I think ill be heading in for the blood work later this week. Hopefully ill have some results by next week.

I am curious to know if they find any sausage gravy in your blood...you off season over eater you!

I do like the tree fort though, I had a few and always enjoyed em.

[AustrianOakJr]

I am curious to know if they find any sausage gravy in your blood...you off season over eater you!

I do like the tree fort though, I had a few and always enjoyed em.

Ah....c'mon now! If they did the blood test today, they might find the chinese food and the half gallon of ice cream I put away this past weekend. But, I was busting my hump carrying lumber up and down that tree!!! ;)

[AustrianOakJr]

"I have a girly grip!!!" Lower Power

Majorly bumming today. I started out doing pretty well with my squatting. I wasnt at my best but I was doing OK. Then I went over to start deadlifts. I did my warm ups and then reached into my gym bag for my straps so I could get down to business and couldnt find them. I must have left them at the gym last lower power day. So I ran around looking in the lost and found, in the locker room, etc. No dice. AAAAaarrrrgh. I knew my workout was screwed. For grins and giggles I loaded up 405 and tried to sumo......could get more than one stinking rep!!! In hindsight I should have tried an over/under grip, but I was so pissed that I wasnt going to be able to dead lift. Ive trained with straps for so long that my grip just sucks. But I have always had massive forearms, so I have never worked them. That was never an issue, until I lose my dang straps. So, I had to substitute some good mornings and I added some more sumo-style squats at the end just to try and get some hamstring and glute stimulation. But it turned into an el-sucko session. :(

ATTG SQUATS

315 X 5
335 X 4
365 X 3
365 X 3

WIDE STANCE SUMO SQUATS

295 X 5

(Insert a bunch of failed deadlifts and swear words here)

GOOD MORNINGS

135 X 8
155 X 5
185 X 5
185 X 5

WIDE STANCE SUMO SQUATS

295 X 5
295 X 4

Done. Bummed out about not deadlifting. But I didnt mind the good mornings. I might be on to something there. Seems like I can hit my hams with that movement also.....kinda working my legs like a SLDL.

Workout length 1:10
Cals burned: 800

[RichKnapp]

Were you at my gym? lol Some one left there straps under a bench today.

[AustrianOakJr]

Were you at my gym? lol Some one left there straps under a bench today.

Dang it! THATS where I left them.....in Wisconsin! Of course. :D

......I hope you turned them in to lost and found.....unlike the shlep that probably just pocketed my straps. :)

[RichKnapp]

Dang it! THATS where I left them.....in Wisconsin! Of course. :D

......I hope you turned them in to lost and found.....unlike the shlep that probably just pocketed my straps. :)

bummer. Ya a gym trainer came over and I pointed them out to him so he took them up to desk.

[jked4life]

I had the same experience with SLDL's yesterday. My grip gave out way before my hammies and glutes. The only difference is that I did that intentionally.

They don't allow straps at meets :(

[AustrianOakJr]

They don't allow straps at meets :(

Yea.....from a bodybuilding stand point, the straps are a big help. If I were to ever try powerlifting, I would have some work to do on my grip.

[fltallpaul]

Real men deadlift with no straps...

seriously though my girlfriend has lost 4 pairs of workout gloves from leaving them at the gym. I always wonder if someone has a stash of tiny pink workout gloves in a drawer at home...I mean who takes these things? It's not like you can wear them to the same gym.

[Work-Hard]

I've made this mistake a few times and as a result have started not using straps till my grip fails, then I put them on.

[AustrianOakJr]

Real men deadlift with no straps...

seriously though my girlfriend has lost 4 pairs of workout gloves from leaving them at the gym. I always wonder if someone has a stash of tiny pink workout gloves in a drawer at home...I mean who takes these things? It's not like you can wear them to the same gym.

I have lost at least 3 pairs of straps, a belt, and an MP3 player at the gym. Training legs until your brain is foggy and then having to remember all the stuff you brought with you is just too much to ask.


I've made this mistake a few times and as a result have started not using straps till my grip fails, then I put them on.

I really should do some work on my grip I guess. I can deadlift 430 lbs for at least 6-7 reps with straps, but can barely get it off the floor once without them. Thats pretty bad.

[AustrianOakJr]

UPPER POWER

Good training today.

SMITH SHOULDER PRESS

225 X 5
225 X 5
225 X 5
225 X 3

BARBELL ROWS (chest supported rows were occupied)

245 X 4

CHEST SUPPORTED ROWS (I growled and snorted and the person left)

4 plates X 5
4 plates X 5
4 plates X 5

DECLINE BARBELL PRESS

295 X 5
315 X 3
315 X 4

Done done. Short and sweet. Amazingly enough, I am wicked sore from yesterday's session. Hams, and lower back are rocked. Must have been the good mornings. I might try incorporating those in semi-regularly.

[zmcdole]

I have lost at least 3 pairs of straps, a belt, and an MP3 player at the gym. Training legs until your brain is foggy and then having to remember all the stuff you brought with you is just too much to ask.



I really should do some work on my grip I guess. I can deadlift 430 lbs for at least 6-7 reps with straps, but can barely get it off the floor once without them. Thats pretty bad.

I used to be the same way with the grip strength. Then I switched from double overhand to an alternating grip and all the sudden things were a lot different. I don't know what gives, but for some reason I can hold A LOT more weight with an alternating grip. I don't deadlift with straps anymore at all. One day I just said screw it and took of the straps and switched over to the alternating grip. The first day I tried it I amazed myself.

[AniMaLizTik]

you guys both have great arms
<--jealous

this

[JimmyChitwood]

That tree house is killer. Now you've got a place to hide out after arguments with Jo. That is, until the village building inspector knocks on your door telling you to take it down for having no fireman's pole or zip line. What kind of dad ARE you?

Sorry to hear about your nancy-pants grip. Hike up your skirt and TRY a little, will ya?

[AustrianOakJr]

That tree house is killer. Now you've got a place to hide out after arguments with Jo. That is, until the village building inspector knocks on your door telling you to take it down for having no fireman's pole or zip line. What kind of dad ARE you?



Oh....we arent done yet. We have to get a roof on it and we were thinking more along the lines of a tire swing.....but I do like the idea of a firemans pole. Where to find a big aluminum pole though?

[J_Bo]

Oh....we arent done yet. We have to get a roof on it and we were thinking more along the lines of a tire swing.....but I do like the idea of a firemans pole. Where to find a big aluminum pole though?

I think some sort of self powered pulley, elevator system...

[thepacman]

Yeah I'm leaning towards an escalator. I realize it's only one way. We can figure out how he gets down later.

http://i97.photobucket.com/albums/l216/jownt/Progress%20-%205-1-10/IMG_3573copy.jpg

[fltallpaul]

Oh....we arent done yet. We have to get a roof on it and we were thinking more along the lines of a tire swing.....but I do like the idea of a firemans pole. Where to find a big aluminum pole though?

Just wait for Festivus, they will be on every corner for sale.

[AustrianOakJr]

I think some sort of self powered pulley, elevator system...


Yeah I'm leaning towards an escalator. I realize it's only one way. We can figure out how he gets down later.


It just so happens I have an escalator laying around AND a self powered pulley system to make it all work. Why didnt i think of this?


Just wait for Festivus, they will be on every corner for sale.

Well, being that all my neighbors celebrate, thats a great idea! I have to find someone who has big vaulted ceilings for a really big festivus pole and just wait until they pitch it to the curb after new years.

[JimmyChitwood]

Oh....we arent done yet. We have to get a roof on it and we were thinking more along the lines of a tire swing.....but I do like the idea of a firemans pole. Where to find a big aluminum pole though?

Too bad you don't live closer - I toss 15' steel piping all the time (UST vent stacks).
Just go to the nearest school and hack their tether ball pole. Bingo. Build another fort in the next tree over so you can do a rope bridge too. Do this big. Don't frick it up. OK?

[AustrianOakJr]

Too bad you don't live closer - I toss 15' steel piping all the time (UST vent stacks).
Just go to the nearest school and hack their tether ball pole. Bingo. Build another fort in the next tree over so you can do a rope bridge too. Do this big. Don't frick it up. OK?

Well since Coach is gonna be on the other side of the world, load up your girly truck with the boy, all his stuff, and 1 big old pole, and head on out. Saturday. Be here. We will finish the fort properly and then head to train. Afterward, we eat like freakazoids and chillax. DO IT.

[J_Bo]

By the way, Oak... did you ever get around to making this puppy? I am totally making one after my last show!

http://imgur.com/kzoxU.jpg

[redwings54]

For the fireman's pole, do you happen to have any "Gentlemen's Clubs" around you. You might be able to find a used one that's already pre-lubed. Although that might not be a great idea for your little boy to introduce him to such things so early.

[JimmyChitwood]

Well since Coach is gonna be on the other side of the world, load up your girly truck with the boy, all his stuff, and 1 big old pole, and head on out. Saturday. Be here. We will finish the fort properly and then head to train. Afterward, we eat like freakazoids and chillax. DO IT.

I would consider this... only if you scrape the boogers off your shower walls. And if you come get me and drop me off. I'll be too tired to drive after working out 3 days in a row, remember? :p


By the way, Oak... did you ever get around to making this puppy? I am totally making one after my last show!


Oh my gosh... it's only like 7am, but when I got to the last photo of the finished product I started to salivate. That looks really good.

[jked4life]

By the way, Oak... did you ever get around to making this puppy? I am totally making one after my last show!

http://imgur.com/kzoxU.jpg

That should fit your reverse diet macro's :p

[DanTheManB]

That should fit your reverse diet macro's :p

lol! for the month

[AustrianOakJr]

I would consider this... only if you scrape the boogers off your shower walls. And if you come get me and drop me off. I'll be too tired to drive after working out 3 days in a row, remember? :p



Joh doesnt let me keep boogers on the wall. So no worry there. Just get in the truck and drive.


By the way, Oak... did you ever get around to making this puppy? I am totally making one after my last show!



I didnt. I woosed out. I was planning on it for my last show, but we hit up Red Lobster instead because the pizza thing grossed everyone else out. Ghey, I know. Funny how that looked soooooo ridiculously good to me at show time. Now, it just looks moderately good.....like I could eat a slice, satisfy my curiosity and be done. 6 mos ago I would have eaten as much as I could possibly stuff into my stomach!


That should fit your reverse diet macro's :p

I think I did tally the macros at one point (id have to look back through my old log) but it was something ridiculous like 8000 calories for the whole thing.

[AustrianOakJr]

LOWER HYPER

In the words of the great LL. Cool J., todays session was....."Rippin, killin, diggin and drillin a hole." (Pass the Ol' Gold). :) It was good indeed. Pounded yet another legs session. I felt good and had plenty of energy. I upped my carbs in the two meals prior to training from 50g of carbs to 75g of carbs each and I think it helped. In hindsight, I probably should have done another set or two of compounds. But ill remember that for next time.

ATTG SQUATS

225 X 8
275 X 8
295 X 10
305 X 8

SINGLE LEG PRESS

3pps X 8
3pps +25s X 8
3pps +35s X 8

GHR's

BW X 10
BW X 10
BW X 8

LEG EXTENSIONS

Most of stack X 10
Stack X 10
Stack X 10 (slow and steady)

LEG CURLS

90 X 10
105 X 8, less? X 6, less? X 6

Done deal. Went home had an egg white burrito with cheese, 3 pieces of cinnamon raisin toast with jam, 1 rice cake with honey......making up a big, fat 35g of protein, 100g of carbs, and 17g of fat. Love it. An hour later, im feeling good and ready to eat again!

[zmcdole]

LOWER HYPER


Done deal. Went home had an egg white burrito with cheese, 3 pieces of cinnamon raisin toast with jam, 1 rice cake with honey......making up a big, fat 35g of protein, 100g of carbs, and 17g of fat. Love it. An hour later, im feeling good and ready to eat again!

I hear ya on the being ready to eat again soon after consuming close to 1,000 cals in one sitting. I have a protein brownie after I lift that consists of 2 cups ground oats, 2 scoops of whey, and 2 tbls of pb. I usually eat it pretty quickly. I usually have a hard time waiting an hour before I eat again. I have that same meal for breakfast minus one scoop of whey and by 9am I'm pretty hungry again.

[AustrianOakJr]

I hear ya on the being ready to eat again soon after consuming close to 1,000 cals in one sitting. I have a protein brownie after I lift that consists of 2 cups ground oats, 2 scoops of whey, and 2 tbls of pb. I usually eat it pretty quickly. I usually have a hard time waiting an hour before I eat again. I have that same meal for breakfast minus one scoop of whey and by 9am I'm pretty hungry again.

Yes, especially on a big day like legs the body is hungry for nutrients. Do you mix those ingredients up and put them in the fridge?

[AustrianOakJr]

Heres a quick vid from tonight's dinner. We always tell the kids they need to eat their dinner if they want big muscles like Daddy. Well, tonight my daughter started randomly hitting some poses and we thought it was funny.....

pBtA1FIlx6M

[jpfaherty]

Heres a quick vid from tonight's dinner. We always tell the kids they need to eat their dinner if they want big muscles like Daddy. Well, tonight my daughter started randomly hitting some poses and we thought it was funny.....

pBtA1FIlx6M

lol cute kids man

[JimmyChitwood]

Ha!! Ella's double bi shot in the beginning when she's straining and gritting her teeth is the best.

[fltallpaul]

Ha!! Ella's double bi shot in the beginning when she's straining and gritting her teeth is the best.

reminiscent of Pumping Iron with Mike Katz kid's...

[AustrianOakJr]

Ha!! Ella's double bi shot in the beginning when she's straining and gritting her teeth is the best.

Thats what prompted the video....I was saying to her "Eat your dinner so you can build some muscles"....next thing I know she starts flexing and gritting her teeth.....I was laughing my arse off, so I ran to get the camera.


reminiscent of Pumping Iron with Mike Katz kid's...

Except my kids are wayyy bigger!

[redwings54]

I have a protein brownie after I lift that consists of 2 cups ground oats, 2 scoops of whey, and 2 tbls of pb.

Any chance of getting a rundown of how you mix this all together, cooking instructions, etc? I have tried making protein brownies before and they tend to come out pretty chalky and dry. So if yours are better, I would definitely appreciate it. Thanks.

[jked4life]

Hmmm.... my son Matt needs to work on his posing if he's gonna hang with your kids. Very nice work there for the evening :)

[AustrianOakJr]

Hmmm.... my son Matt needs to work on his posing if he's gonna hang with your kids. Very nice work there for the evening :)

He he!! :)

[zmcdole]

Yes, especially on a big day like legs the body is hungry for nutrients. Do you mix those ingredients up and put them in the fridge?

No I mix it up the night before for my breakfast and just set it out on the counter and then microwave it in the morning. Then for PWO, I just mix it up right when I get home and then nuke it. I grind up a bunch of oats in the blender at the beginning of the week. I used to just use the coffee grinder, but that got old doing it everytime I made a brownie, which is twice a day.

[zmcdole]

Any chance of getting a rundown of how you mix this all together, cooking instructions, etc? I have tried making protein brownies before and they tend to come out pretty chalky and dry. So if yours are better, I would definitely appreciate it. Thanks.

I just mix the oats, whey, and pb up in a glass bowl with some form of liquid. A fork works good for mixing. I usually use almond milk and water for the liquid, but you could use whatever you wanted. I will also add cinnamon, cocoa powder, splenda, and baking powder. The baking powder makes it rise a little for more volume. I usually cook my brownie (160 grams oats, 2 scoops of whey, 2 tbls pb and other ingredients listed) for about 80-85 seconds on high. It comes out nice and gooey in the middle and brownie/cake like on the edges. The longer you cook it the drier it's gonna get.

[AustrianOakJr]

No I mix it up the night before for my breakfast and just set it out on the counter and then microwave it in the morning. Then for PWO, I just mix it up right when I get home and then nuke it. I grind up a bunch of oats in the blender at the beginning of the week. I used to just use the coffee grinder, but that got old doing it everytime I made a brownie, which is twice a day.

Thanks!

[AustrianOakJr]

BLOOD WORK

I got my blood work back today. I took the test in the mid morning and I was starving to death because I was supposed to be fasted for 8 hrs.....I went to bed at about 10PM and didnt get tested until about 9AM......I cant remember the last time I went without eating that long.....im so diligent about getting food in me pretty regularly.

Anyways....I dont really have a good grasp on these numbers so maybe someone can chime in. THe nurse said they were in the "normal range", which is probably a gigantic range. My total testosterone was 669 and my free test was 144.

As for my total cholesterol, it was 161.....triglicerides were 41, HDL was 68, and LDL was 85. It seems to me that my total cholesterol is pretty low. One of the patterns that I have picked up on is that a real fatty meal has a significant effect on libido and I wonder if raising cholesterol a bit by increasing fats in my diet would raise testosterone levels? Start taking in more fats and less carbs? It would be nice to switch the diet up for a month and re-take the test. Would raising my testosterone to the high side really have a significant effect on building muscle?

[J_Bo]

What's your current fat intake like?

[zmcdole]

BLOOD WORK

I got my blood work back today. I took the test in the mid morning and I was starving to death because I was supposed to be fasted for 8 hrs.....I went to bed at about 10PM and didnt get tested until about 9AM......I cant remember the last time I went without eating that long.....im so diligent about getting food in me pretty regularly.

Anyways....I dont really have a good grasp on these numbers so maybe someone can chime in. THe nurse said they were in the "normal range", which is probably a gigantic range. My total testosterone was 669 and my free test was 144.

As for my total cholesterol, it was 161.....triglicerides were 41, HDL was 68, and LDL was 85. It seems to me that my total cholesterol is pretty low. One of the patterns that I have picked up on is that a real fatty meal has a significant effect on libido and I wonder if raising cholesterol a bit by increasing fats in my diet would raise testosterone levels? Start taking in more fats and less carbs? It would be nice to switch the diet up for a month and re-take the test. Would raising my testosterone to the high side really have a significant effect on building muscle?

I've thought about raising fats and lowering carbs slightly in my diet as well. Higher test would most def build more muscle IMO. I probably like my fats (nuts and nutbutters) as much as I like my carbs.

[AustrianOakJr]

What's your current fat intake like?

70g per day.

[J_Bo]

70g per day.

This whole thing is something I've been thinking a lot about myself, coming up on offseason and all. The Recommendations for a healthy diet are 30% fat. So I think if you're getting below 20% in the offseason, you may be pushing it, a bit.

70 g is 20% on a 3150 kcal diet. What is your total kcal intake?

But if you wanted to shoot for 25%, 70 g is 25% of a 2520 kcal diet, and that might be more beneficial for your test levels.

[AustrianOakJr]

Yea J.....my total calories are about 3200. Im gonna try bumping fats to 90 and bring carbs down to 385 and see how I feel. Wish I could take another blood test after changing the diet!

[JimmyChitwood]

You can. All these good things come... for a minor fee.

[AustrianOakJr]

You can. All these good things come... for a minor fee.

Yep. Maybe I will. Ill tell the Doc I need another one. I guess if my free testosterone goes up and im still increasing the weight on the bar, feeling good, etc. Then I will know that the diet is moving in the right direction.

[AustrianOakJr]

LOWER POWER

Some wins, some losses today. I let the squats beat me in the mental dept. 365 could prove to be a real hurdle. I should be adding some more weight to the bar next week, but that doesnt look like its gonna happen. I have to get my fat head around this weight and just do it. IN other news, I hit a PR in sumo dead lifts. So, that made it an OK day. I wont have to beat myself with a stick tonight. :)

I might take this thursday off from training. Its my lower hyper day. I've got some nagging soreness in my ham/glute tie-ins and im hearing my body telling me it needs some more time. Probably should have taken today off because its been sore for the past 2 leg workouts in a row. And that could be the reason why my dang squats isnt going up. Maybe a little overtraining?

ATTG SQUATS

315 X 5
335 X 4
365 X 3 (BOO!)
365 X 2 (BIGGER BOO!)

*WNBF Pro Bodybuilder, Kathy McClare came over to give me a nice compliment on my squat form and told me she was really impressed with my control and depth of my squat......so thats cool to hear coming from a pro. She was probably just looking to hit me up for a spot though. :D

SUMO DEADLIFTS

405 X 3
425 X 5
435 X 5 (PR) (That felt pretty good)
435 X 5 YEA! Nailed it again!

SLDL

335 X 5
335 X 5

Done.
Work out length: 1:07
Cals Burned: 800

[jked4life]

Well, it's certainly worth a try to change the diet up. No harm in a little experimentation. I've always erred on the side of a little more fat but that's just me. I've gone more extreme than that even. I think 90g is enough to get the benefits of a little more fat but still keeping plenty of carbs for energy.


Besides, when bodybuilders start to get old like you they generally need more fats and fewer carbs than those young whipper snappers :p



Nice work on those sumo's :)

[AustrianOakJr]

Besides, when bodybuilders start to get old like you they generally need more fats and fewer carbs than those young whipper snappers :p

Yep....its tough being an old guy. Testosterone comes down into the "normal" ranges.....what the heck is that all about? I want superhuman test levels like when I was 18!




Nice work on those sumo's :)


Thanks. Im feeling them right now. CNS is short circuiting.

[AustrianOakJr]

So from the little reading I have done, it appears that the range for total testosterone for someone from 19-40 yrs old is 300-950 ng/dl. So, 670 isnt so bad, but we need to see that somewhere around 2000 ng/dl. ;) Its difficult to find a definitive "normal" range for free test levels. Some say it should be between 47 and 244 pg/ml.....others say that 140's is at the very high end of normal for someone my age. Lots of conflicting info. Ill have to talk to the Doc. Im also still waiting on my vitamin D serum levels. Should be interesting to see where they are now that ive been supplementing with about 8000 IU per day.

[DanTheManB]

Def switch the diet up a bit and take it again if you can. I'd be interested to see also. I know for myself high fat intake=insane energy and strength. I'm trying to keep fat down a bit as you suggested this go around and I think it will be slower going in terms of bodyweight going up as well as strength, but I have two years so thats a good thing :)

[AustrianOakJr]

Def switch the diet up a bit and take it again if you can. I'd be interested to see also. I know for myself high fat intake=insane energy and strength. I'm trying to keep fat down a bit as you suggested this go around and I think it will be slower going in terms of bodyweight going up as well as strength, but I have two years so thats a good thing :)

I have bumped my fats to 100g actually and not noticing anything real dramatic. Ill run with it for a while and see.

[AustrianOakJr]

LOWER HYPER

So I challenged Tim aka "Jimmy Chitwood" to a bodyweight squat contest. Actually, he was the one who brought it up in his journal and I said.....lets try it. I was actually planning on skipping this workout all together today because I am having some lingering soreness in my ham/glute tie ins. Actually, my entire hams and my lower back are still rocked from Monday. I figure its rest time. But, in the interest of camaraderie and a good challenge I gave this a shot. I was 187.5 this morning so I went with 190 lbs on my back and repped them for as long as I could. I had no idea what to expect, but I would say this isnt toooo shabby for a first attempt. If I try this again, I might start with a slower pace and see if I can get another 15 reps in there. I dont know if the HR monitor was correct, but I recorded a max HR of 195 BPM on this set. That would have to be darn near close to 100% duty cycle there!! This was killer!

POOCQWjhS1o

.
And that was the entirety of my workout! In other news, i got my vitamin D serum levels back from the doc. It was 53 ng/ml. I have no idea what the range is on that one, so I still have to do some research.

[zmcdole]

Oak, I changed my macros by adding some fat and subtracting some carbs. I've been eating this way for several days now, and I've already noticed a difference. My libido seems to be better. I notice the opposite sex a little bit more at the gym and I"m gettin in a little extra cardio @ home:)

[AustrianOakJr]

Oak, I changed my macros by adding some fat and subtracting some carbs. I've been eating this way for several days now, and I've already noticed a difference. My libido seems to be better. I notice the opposite sex a little bit more at the gym and I"m gettin in a little extra cardio @ home:)

NICE! Nothing wrong with some extra calorie burning! What are your macros right now?

The one thing I dont like about the higher fats is that they are hard to calculate. I went out and bought some red meat.....for instance an 85% lean burger is 22g of protein and 17g of fat. Well, is that cooked? They shrivel up into nothing when theyre cooked! Ive been counting the full 17g, but it doesnt seem like im getting it.

[DKH8]

BLOOD WORK

I got my blood work back today. I took the test in the mid morning and I was starving to death because I was supposed to be fasted for 8 hrs.....I went to bed at about 10PM and didnt get tested until about 9AM......I cant remember the last time I went without eating that long.....im so diligent about getting food in me pretty regularly.

Anyways....I dont really have a good grasp on these numbers so maybe someone can chime in. THe nurse said they were in the "normal range", which is probably a gigantic range. My total testosterone was 669 and my free test was 144.

As for my total cholesterol, it was 161.....triglicerides were 41, HDL was 68, and LDL was 85. It seems to me that my total cholesterol is pretty low. One of the patterns that I have picked up on is that a real fatty meal has a significant effect on libido and I wonder if raising cholesterol a bit by increasing fats in my diet would raise testosterone levels? Start taking in more fats and less carbs? It would be nice to switch the diet up for a month and re-take the test. Would raising my testosterone to the high side really have a significant effect on building muscle?

The range for all aged men from most labs is usually 250-900 so you are above the 2/3rds mark which is great. Total T isnt what you should be looking at for muscle growth since it is bound, free T is what you want to be looking at for muscle growth. The range for free T usually is 50-240. Testosterone fluctuates as do all hormones depending on many factors, 1 month of raising fat intake isnt going to do much of anything to your T levels and trying to raise your cholesterol levels in hopes of raising T isnt a good idea either. Theres isnt anything naturally you can do to raise T other than what you are doing now, consistently working out and eating well to keep your levels up where they are now. When you are dieting for long periods of time and at a low b/f range, upping cals not just fat is what gives a big rise in your hormones. If you could raise your free T levels it would definitely increase your ability of muscle growth and fat loss, however being natural you cant raise them enough to notice anything significant.



So from the little reading I have done, it appears that the range for total testosterone for someone from 19-40 yrs old is 300-950 ng/dl. So, 670 isnt so bad, but we need to see that somewhere around 2000 ng/dl. ;) Its difficult to find a definitive "normal" range for free test levels. Some say it should be between 47 and 244 pg/ml.....others say that 140's is at the very high end of normal for someone my age. Lots of conflicting info. Ill have to talk to the Doc. Im also still waiting on my vitamin D serum levels. Should be interesting to see where they are now that ive been supplementing with about 8000 IU per day.

The upper 2/3rds range is "ideal". Estrogen also plays a role in muscle building and directly effects how you feel.

[DKH8]

LOWER HYPER

So I challenged Tim aka "Jimmy Chitwood" to a bodyweight squat contest. Actually, he was the one who brought it up in his journal and I said.....lets try it. I was actually planning on skipping this workout all together today because I am having some lingering soreness in my ham/glute tie ins. Actually, my entire hams and my lower back are still rocked from Monday. I figure its rest time. But, in the interest of camaraderie and a good challenge I gave this a shot. I was 187.5 this morning so I went with 190 lbs on my back and repped them for as long as I could. I had no idea what to expect, but I would say this isnt toooo shabby for a first attempt. If I try this again, I might start with a slower pace and see if I can get another 15 reps in there. I dont know if the HR monitor was correct, but I recorded a max HR of 195 BPM on this set. That would have to be darn near close to 100% duty cycle there!! This was killer!

POOCQWjhS1o

.
And that was the entirety of my workout! In other news, i got my vitamin D serum levels back from the doc. It was 53 ng/ml. I have no idea what the range is on that one, so I still have to do some research.


Nice squats! The Vitamin D range is usually 30-72 however there are tons of new studies coming out all the time and the trend seems to be that the might be low. Deficiency is having below the 30 and ideal seems to above 55. Taking 8000iu is a lot and you should see a raise if you keep taking that amount.

[AustrianOakJr]

The range for all aged men from most labs is usually 250-900 so you are above the 2/3rds mark which is great. Total T isnt what you should be looking at for muscle growth since it is bound, free T is what you want to be looking at for muscle growth. The range for free T usually is 50-240. Testosterone fluctuates as do all hormones depending on many factors, 1 month of raising fat intake isnt going to do much of anything to your T levels and trying to raise your cholesterol levels in hopes of raising T isnt a good idea either. Theres isnt anything naturally you can do to raise T other than what you are doing now, consistently working out and eating well to keep your levels up where they are now. When you are dieting for long periods of time and at a low b/f range, upping cals not just fat is what gives a big rise in your hormones. If you could raise your free T levels it would definitely increase your ability of muscle growth and fat loss, however being natural you cant raise them enough to notice anything significant.




The upper 2/3rds range is "ideal". Estrogen also plays a role in muscle building and directly effects how you feel.


Nice squats! The Vitamin D range is usually 30-72 however there are tons of new studies coming out all the time and the trend seems to be that the might be low. Deficiency is having below the 30 and ideal seems to above 55. Taking 8000iu is a lot and you should see a raise if you keep taking that amount.

Thanks for the advice, man. I appreciate it. Seems like you know a bit about what youre talking about......you mind if I ask what your background is?

So.....the my total testosterone is in the "ideal" range.....but what about a free T rating of 144 pg/ml? Is that considered ideal? Are there any ways to naturally raise the percentage of free t?

In regard to the diet.....if raising fats by 30g is not going to be beneficial for test levels, would you suggest going back to the higher carbs? I am probably going to experiment with this a little, but im curious to know what you think.

[DanTheManB]

I have bumped my fats to 100g actually and not noticing anything real dramatic. Ill run with it for a while and see.

I had to bump mine to a literal150g/day to get what I wanted out of it. But it was more than worth it. Strength thru the roof. My carbs I kept at 300/day. I'm hovering around 75g of fat now and 235ish carbs. Protein is 270-275. I'm going to keep protein as is and add carbs as i stall this time while keepin fat right around 80 or less.



The one thing I dont like about the higher fats is that they are hard to calculate. I went out and bought some red meat.....for instance an 85% lean burger is 22g of protein and 17g of fat. Well, is that cooked? They shrivel up into nothing when theyre cooked! Ive been counting the full 17g, but it doesnt seem like im getting it.

The thing with beef and chicken etc is you gotta kinda come to an "Average" amound per serving size that you eat. I find it much much easier to calculate fat intake using PB, Almond butter, oils, and raw nuts as you can weigh and measure such things.

Do NOT underestimate almonds and PB for gains either Sean. Trust me on this :)

[DanTheManB]

I had to bump mine to a literal150g/day to get what I wanted out of it. But it was more than worth it. Strength thru the roof. My carbs I kept at 300/day. I'm hovering around 75g of fat now and 235ish carbs. Protein is 270-275. I'm going to keep protein as is and add carbs as i stall this time while keepin fat right around 80 or less.



The thing with beef and chicken etc is you gotta kinda come to an "Average" amound per serving size that you eat. I find it much much easier to calculate fat intake using PB, Almond butter, oils, and raw nuts as you can weigh and measure such things.

Do NOT underestimate almonds and PB for gains either Sean. Trust me on this :)

And I'm not talking just fat gains either....

[jked4life]

I had to bump mine to a literal150g/day to get what I wanted out of it. But it was more than worth it. Strength thru the roof. My carbs I kept at 300/day. I'm hovering around 75g of fat now and 235ish carbs. Protein is 270-275. I'm going to keep protein as is and add carbs as i stall this time while keepin fat right around 80 or less.

The thing with beef and chicken etc is you gotta kinda come to an "Average" amound per serving size that you eat. I find it much much easier to calculate fat intake using PB, Almond butter, oils, and raw nuts as you can weigh and measure such things.

Do NOT underestimate almonds and PB for gains either Sean. Trust me on this :)

That's pretty much what I do. Since my contest, I've gone from 40g of fat per day to 70g now. The majority of that fat increase has come through additional almonds and PB. I feel like it's healthier that way, plus I find it's more convenient to eat the same foods I was eating during prep, just with additional fat sources. Whole eggs are a good measurable way to add healthy fats(yes the research is saying egg yolk is healthy).


I would also not worry about the macro levels so much as the overall calories when it comes to weight gain/loss. The body will essentially use whatever is available for energy. Carbs or fat, it doesn't really care. Eat more carbs, you burn more carbs for energy. Eat more fat, you burn more fat for energy. Here's a snippet from a Lyle McDonald article:

"For this reason, the body is extremely good at modulating carbohydrate oxidation to carbohydrate intake. Eat more carbs and you burn more carbs (you also store more glycogen); eat less carbs and you burn less carbs (and glycogen levels drop). This occurs for a variety of reasons including changing insulin levels (fructose, for example, since it doesn’t raise insulin, doesn’t increase carbohydrate oxidation) and simple substrate availability. And, as it turns out, fat oxidation is basically inversely related to carbohydrate oxidation.

So when you eat more carbs, you burn more carbs and burn less fat; eat less carbs and you burn less carbs and burn more fat. And don’t jump to the immediate conclusion that lowcarb diets are therefore superior for fat loss because lowcarb diets are also higher in fat intake (generally speaking). You’re burning more fat, but you’re also eating more. But that’s a topic that I’ve not only addressed previously on the site but may look at in more detail in a future article with this piece as background."

http://www.bodyrecomposition.com/nutrition/nutrient-intake-nutrient-storage-and-nutrient-oxidation.html


I would just play with the different carb/fat levels at one caloric intake. Take notes based on how you feel at those different levels. Look at your training and see if it makes a difference. Note moods, libido and all that stuff. Then make the decision.

Although T is an important part of the bb game, it's not the end all. Other factors can be just as important.









BTW, I gotta try the bodyweight squat challenge! That looked like a lot. I gotta admit I didn't even count your reps because my ADD kicked in.

[DanTheManB]

Thanks for the whole eggs comment. I was literally going to type that too but totally forgot lol. Great points by Lyle Mcdonald

[JimmyChitwood]

LOWER HYPER

So I challenged Tim aka "Jimmy Chitwood" to a bodyweight squat contest. Actually, he was the one who brought it up in his journal and I said.....lets try it. I was actually planning on skipping this workout all together today because I am having some lingering soreness in my ham/glute tie ins. Actually, my entire hams and my lower back are still rocked from Monday. I figure its rest time. But, in the interest of camaraderie and a good challenge I gave this a shot. I was 187.5 this morning so I went with 190 lbs on my back and repped them for as long as I could. I had no idea what to expect, but I would say this isnt toooo shabby for a first attempt. If I try this again, I might start with a slower pace and see if I can get another 15 reps in there. I dont know if the HR monitor was correct, but I recorded a max HR of 195 BPM on this set. That would have to be darn near close to 100% duty cycle there!! This was killer!

POOCQWjhS1o

.
And that was the entirety of my workout! In other news, i got my vitamin D serum levels back from the doc. It was 53 ng/ml. I have no idea what the range is on that one, so I still have to do some research.

I already gave you some props for this in my thread... but I wanted to say "hats off" to you here as well. That was an impressive showing - 45 reps. Big workload. I'm hoping for 30. My limiting factor is going to be my lungs for sure - they'll be burning before my legs give out, I think.



The one thing I dont like about the higher fats is that they are hard to calculate. I went out and bought some red meat.....for instance an 85% lean burger is 22g of protein and 17g of fat. Well, is that cooked? They shrivel up into nothing when theyre cooked! Ive been counting the full 17g, but it doesnt seem like im getting it.

Those values are raw, not cooked. It's funny... I've heard that heat can destroy proteins (which is why you can die from an extreme fever - your body's proteins can break down, among other things), so it always made me wonder how much protein value is lost through cooking. Try calulating THAT, Holmes. I'm sure this topic has been explored on here at some point. Where the heck is Quelly when you need him??

[jked4life]

For steak, I'd just look on calorieking.com and search. They should have the cut of the steak listed and nutritional values of it in the cooked form. Not completely accurate but good enough for offseason IMO.

Does that little sheet of paper in your back pocket have access to calorieking.com???? Oh snap :p

Technology FTMFW! Lol.

[zmcdole]

NICE! Nothing wrong with some extra calorie burning! What are your macros right now?

The one thing I dont like about the higher fats is that they are hard to calculate. I went out and bought some red meat.....for instance an 85% lean burger is 22g of protein and 17g of fat. Well, is that cooked? They shrivel up into nothing when theyre cooked! Ive been counting the full 17g, but it doesnt seem like im getting it.

I'm at 3,399 cals, 107 fat, 386 carbs, 257 protein. I use fitday to track everything and my direct sources of fat come from almonds, fish oils, and peanut butter. I don't really worry about the differences when I switch back and forth from red meat to chicken or fish. I eat mostly london broil for red meat and I trim the piss out of it so it's pretty much as lean as any of the chicken or fish that I eat by the time I throw it on the grill. Heck, even during my prep I would switch up the meats every now and again and I never really worried about the fat content of the red meat since I was either trimming the crap out of the london broil or using 96/4 ground beef which ends up leaner than that after you cook it.

you're probably not getting the full 17 grams of fat after cooking that ground beef. I'd estimate closer to 10grams after being cooked. I always get 96/4 if I go with ground beef. Ground beef is pretty boring to me anyways so I don't eat it often. Plus, the london broil can be trimmed and you can tell how lean it is by looking at it. If it's too marbled I'll choose another package.

[jeffisdabest]

yo im in!

just cause offseason logs are more interesting than contest prep

prep and cutting logs make me dissapoint :(


good luck! and impressive work load on the legs :D

[AustrianOakJr]

That's pretty much what I do. Since my contest, I've gone from 40g of fat per day to 70g now. The majority of that fat increase has come through additional almonds and PB. I feel like it's healthier that way, plus I find it's more convenient to eat the same foods I was eating during prep, just with additional fat sources. Whole eggs are a good measurable way to add healthy fats(yes the research is saying egg yolk is healthy).

But red meat is so good! I havent had much in the way of almonds.....maybe I should start adding those back in. I do a good amount of peanut butter though.



I would also not worry about the macro levels so much as the overall calories when it comes to weight gain/loss.


I would just play with the different carb/fat levels at one caloric intake. Take notes based on how you feel at those different levels. Look at your training and see if it makes a difference. Note moods, libido and all that stuff. Then make the decision.

This is what im going to do. In actuality, in trying to adjust to 30 more grams of fat I have had a hard time hitting the target....my fats are up or down 10g or so and consequently carbs are not exactly on target either.....but overall cals are, so thats the important thing. lll roll with it for a few weeks and see how I do.




Although T is an important part of the bb game, it's not the end all. Other factors can be just as important.



Yea, I know. And its not like im anywhere near deficient. I would just like the bragging rights of ridiculously high testosterone. I guess ridiculously huge muscle mass in spite of less than ridiculously high testosterone will have to do. :D


I already gave you some props for this in my thread... but I wanted to say "hats off" to you here as well. That was an impressive showing - 45 reps. Big workload. I'm hoping for 30. My limiting factor is going to be my lungs for sure - they'll be burning before my legs give out, I think.

Lungs will burn. Count on it. That was about the highest number I have ever seen on the HR monitor. Im not exactly in the greatest cardio shape right now though. I have pretty much stopped doing it out of laziness. I get a half mile in every day on the treadmill and thats about it. I should really pick up my game a little....




Those values are raw, not cooked. It's funny... I've heard that heat can destroy proteins (which is why you can die from an extreme fever - your body's proteins can break down, among other things), so it always made me wonder how much protein value is lost through cooking. Try calulating THAT, Holmes. I'm sure this topic has been explored on here at some point. Where the heck is Quelly when you need him??

My protein values are NEVER destroyed. OK? Dont bring that up again.


For steak, I'd just look on calorieking.com and search. They should have the cut of the steak listed and nutritional values of it in the cooked form. Not completely accurate but good enough for offseason IMO.

Does that little sheet of paper in your back pocket have access to calorieking.com???? Oh snap :p

Technology FTMFW! Lol.

Technology??? What? What do you think im some kinda tech guy? Wait....er....umm....nevermind.



I'm at 3,399 cals, 107 fat, 386 carbs, 257 protein. I use fitday to track everything and my direct sources of fat come from almonds, fish oils, and peanut butter. I don't really worry about the differences when I switch back and forth from red meat to chicken or fish. I eat mostly london broil for red meat and I trim the piss out of it so it's pretty much as lean as any of the chicken or fish that I eat by the time I throw it on the grill. Heck, even during my prep I would switch up the meats every now and again and I never really worried about the fat content of the red meat since I was either trimming the crap out of the london broil or using 96/4 ground beef which ends up leaner than that after you cook it.

you're probably not getting the full 17 grams of fat after cooking that ground beef. I'd estimate closer to 10grams after being cooked. I always get 96/4 if I go with ground beef. Ground beef is pretty boring to me anyways so I don't eat it often. Plus, the london broil can be trimmed and you can tell how lean it is by looking at it. If it's too marbled I'll choose another package.

Thanks for the insight, man. I might try that london broil thing....that does sound good. And if I could switch it up for chicken on occasion that sounds even better.


yo im in!

just cause offseason logs are more interesting than contest prep

prep and cutting logs make me dissapoint :(


good luck! and impressive work load on the legs :D

Yo! Welcome. And thanks! :)

[redwings54]

Hey Oak,
A couple of things on testosterone. The free testosterone is the more important factor, but this only accounts for 2% of your overall testosterone levels. With that said, there is a diurnal release of testosterone so you cant really use one test to ascertain what your true levels are. The numbers can vary by as much as 100 for free testosterone so you can be wicked high too. One thing that might aid in increasing your testosterone as well as GH levels naturally is just getting enough sleep. You release testosterone and GH about 5am in the morning depending on what time you go to bed. So getting enough rest is really a crucial aspect.
And as far as your Vitamin D levels, your numbers are fine now and taking 8000IU a day is overkill. You are actually going to be excreting way more than you are absorbing even if you increase your fats. Your body can really only handle about 1500IU so taking 8000IU a day might actually put you in the toxic range. Currently, the recommendation for old fogies is 800-1000IU/day. You might want to consider picking up "Body by Science" by Doug McGuff, MD as it lays out a pretty good idea of how our bodies work on a chemical level. And its written with bodybuilding in mind. Forget about the training aspect of it though as you are making awesome gains the way you are. I have a pdf of it I can send along if you want. Hope this helps a little.

[AustrianOakJr]

Hey Oak,
A couple of things on testosterone. The free testosterone is the more important factor, but this only accounts for 2% of your overall testosterone levels. With that said, there is a diurnal release of testosterone so you cant really use one test to ascertain what your true levels are. The numbers can vary by as much as 100 for free testosterone so you can be wicked high too. One thing that might aid in increasing your testosterone as well as GH levels naturally is just getting enough sleep. You release testosterone and GH about 5am in the morning depending on what time you go to bed. So getting enough rest is really a crucial aspect.
And as far as your Vitamin D levels, your numbers are fine now and taking 8000IU a day is overkill. You are actually going to be excreting way more than you are absorbing even if you increase your fats. Your body can really only handle about 1500IU so taking 8000IU a day might actually put you in the toxic range. Currently, the recommendation for old fogies is 800-1000IU/day. You might want to consider picking up "Body by Science" by Doug McGuff, MD as it lays out a pretty good idea of how our bodies work on a chemical level. And its written with bodybuilding in mind. Forget about the training aspect of it though as you are making awesome gains the way you are. I have a pdf of it I can send along if you want. Hope this helps a little.


Hey thanks for your insight, man. I kind of figured one spot test is not really the most accurate way of determining the levels of anything, really. But it probably shows that at least I am functioning normal.

On the vitamin D....I have been doing some reading and a lot of sources say that the 800IU RDA is waaaaaay underrated. A lot of the reading points to the fact that 15 minutes in full sun produces about 10000 IU of vitamin D. So, for those of us who are in cold, nasty climates, super-dosing vitamin D is now recommended. They are linking the vitamin D deficiencies in northern climates to everything from depression to cancer. Its interesting stuff.

[Quelly]

Hey thanks for your insight, man. I kind of figured one spot test is not really the most accurate way of determining the levels of anything, really. But it probably shows that at least I am functioning normal.

On the vitamin D....I have been doing some reading and a lot of sources say that the 800IU RDA is waaaaaay underrated. A lot of the reading points to the fact that 15 minutes in full sun produces about 10000 IU of vitamin D. So, for those of us who are in cold, nasty climates, super-dosing vitamin D is now recommended. They are linking the vitamin D deficiencies in northern climates to everything from depression to cancer. Its interesting stuff.

yuppers i take 4000-5000 IU/day unless i get some sun

[DanTheManB]

On the vitamin D....I have been doing some reading and a lot of sources say that the 800IU RDA is waaaaaay underrated. A lot of the reading points to the fact that 15 minutes in full sun produces about 10000 IU of vitamin D. So, for those of us who are in cold, nasty climates, super-dosing vitamin D is now recommended. They are linking the vitamin D deficiencies in northern climates to everything from depression to cancer. Its interesting stuff.

everything i've been reading regarding vtamin d says the same thing

[AustrianOakJr]

NB&F printed my article in this months issue. Rich Fitter was pretty fair about the whole ordeal and he printed my article just about word for word. For the recap on the whole thing, you can check the thread I started:

http://forum.bodybuilding.com/showthread.php?t=124526541
.


http://i247.photobucket.com/albums/gg123/AustrianOakJr/scan0001-2.jpg

[RichKnapp]

NB&F printed my article in this months issue. Rich Fitter was pretty fair about the whole ordeal and he printed my article just about word for word. For the recap on the whole thing, you can check the thread I started:

http://forum.bodybuilding.com/showthread.php?t=124526541
.


http://i247.photobucket.com/albums/gg123/AustrianOakJr/scan0001-2.jpg

lol Thought that was you. lol ;) ^5

[thepacman]

My legs are sore after watching that video Sean. I'd say that was a darn good first attempt at 190. Do you know what your final rep count was for that? And you think doing it slower to start off with would help increase your total reps?

[AustrianOakJr]

lol Thought that was you. lol ;) ^5

Yup....now I can occupy space on your coffee table. :)


My legs are sore after watching that video Sean. I'd say that was a darn good first attempt at 190. Do you know what your final rep count was for that? And you think doing it slower to start off with would help increase your total reps?

It was 45 reps. And it was the only set I did for the entire legs workout, so my legs werent really sore the next day. Hard to say if doing them slower would have helped. Perhaps doing them in batches of 10 reps with a bit of a rest between. I dont know. Id like to try this again and try. The only thing is that my legs were just blasted from that one set.....it would make it hard to get the intensity I need out of the rest of the workout. But, we shall see.

[AustrianOakJr]

LOWER POWER

Good day and bad day all in one. I was dumb today. Very dumb. I was all prepared to break this squat PR today. Its been a month that I have been working toward the goal of repping 365 for 4 deep reps.....falling short for the past 3 weeks. Today, I was all amped up......I told my wife "today is it....im gonna get it!!". So, I banged out my warm ups, my couple of lighter working sets and then I got in the hole with 365. I hit one, two reps without issue. My third rep sucked b/c my back rounded bad and I got sloppy. But, like a dummy I went down for the fourth. My wife was behind me watching and I was just beginning to stall about mid-way up on the fourth and had to dig even deeper to pull it out. Just as I was digging for that last little bit, she came up behind me and went to put her arms under mine to spot. In an adrenaline fueled fog, I barked at her really loud "NOOO!!". And of course, half the gym turned around to see the psychotic wife beater husband yelling at his wife. DOH!. Of course, she was pretty embarrassed. Crap. Double crap. The good news is that I got the rep, but it was sloppy and I hesitate to count it due to my idiocy. The really good news is that I apologized and she took a little while to get over it, but she is OK. I think she understood how bad I wanted the rep and that it was a knee jerk reaction. And she also understands that I am an idiot. So.....what else is new?

ATTG SQUATS

315 X 5
335 X 4
365 X 4 (kinda)
365 X 2

WIDE STANCE SUMO SQUATS

295 X 5
295 X 5

SLDL's (without platform)

315 X 5
335 X 5
365 X 5
385 X 5 (PR)

ATTG SQUATS

315 X 2, 30 sec rest....315 X 2 + 1 slow negative.

Done and done. Came home and I ate a 4oz organic, grass fed cheesburger, 8 oz cherry coke, and 1 planters "BIG nut" bar. Topping off the night later with a big bowl of ice cream and some protein.

In other news.....I must say that I am a bit disappointed that my "star rating" dropped to only a 4 star thread in the last day or so. Apparently someone must not have liked my Fred Dimenna article or something??? What-ev-er! This is a crushing blow. And I am deeply wounded by this recluse with a nasty vote. :( ;)

[thepacman]

I like you Sean. Apparently not enough to bring you back up to 5 stars, but I tried.

[ever1964]

I like you Sean. Apparently not enough to bring you back up to 5 stars, but I tried.

I got yer back. My vote put it back up to five. It is great to have such power.

[AustrianOakJr]

I like you Sean. Apparently not enough to bring you back up to 5 stars, but I tried.


I got yer back. My vote put it back up to five. It is great to have such power.

That was quite a hit. I mean, if you dont have a 5 star thread, than who are you around here? I felt like a real failure.....was thinking about just throwing in the towel and then you guys came along. ;)

HA HA HA!! Great stuff, guys. Thanks. :)

[rich55]

Awesome squatting right there bro! Give me 3 weeks and I'm giving that a whirl with vid till I bottom out as well. I found myself almost cheering you on in the vid haha. And kudos for speaking your mind in a professional manner in that article.

[AustrianOakJr]

Awesome squatting right there bro! Give me 3 weeks and I'm giving that a whirl with vid till I bottom out as well. I found myself almost cheering you on in the vid haha. And kudos for speaking your mind in a professional manner in that article.

Thanks Rich, that means a lot to me coming from you.

Let me know when you give those BW squats a run......you'll probably smoke me!

[JimmyChitwood]

LOWER POWER

My wife was behind me watching and I was just beginning to stall about mid-way up on the fourth and had to dig even deeper to pull it out. Just as I was digging for that last little bit, she came up behind me and went to put her arms under mine to spot. In an adrenaline fueled fog, I barked at her really loud "NOOO!!". And of course, half the gym turned around to see the psychotic wife beater husband yelling at his wife. DOH!. Of course, she was pretty embarrassed.

In other news.....I must say that I am a bit disappointed that my "star rating" dropped to only a 4 star thread in the last day or so. Apparently someone must not have liked my Fred Dimenna article or something??? What-ev-er! This is a crushing blow. And I am deeply wounded by this recluse with a nasty vote. :( ;)

Dude... you are a big dork. If I were your wife I would have taken a step back and spotted you up with a drop kick to your balls from behind while you ground out that last rep. Maybe she was the one that voted your thread down into the 4 star? I wonder if mine is rated at all? Ima go check and report back.


Awesome squatting right there bro! Give me 3 weeks and I'm giving that a whirl with vid till I bottom out as well. I found myself almost cheering you on in the vid haha. And kudos for speaking your mind in a professional manner in that article.

Have fun with this. It is a gut busting exercise in sheer will power. I got 32 reps at 205lbs, so Oak smoked me in the rep department with 45. But I'm convinced I made it look sexier. I watched carefully in the mirror the whole time to be sure of it.

[JimmyChitwood]

Hey, what do you know? My thread has a 5 star after 2 whole votes. Yours is a 4.5 after 8 votes... so you can clearly see that the system is giving you pity points and rounding up.

:D

[AustrianOakJr]

Dude... you are a big dork. If I were your wife I would have taken a step back and spotted you up with a drop kick to your balls from behind while you ground out that last rep. Maybe she was the one that voted your thread down into the 4 star? I wonder if mine is rated at all? Ima go check and report back.




Good thing youre not my wife. You would make one ugly girl.



Hey, what do you know? My thread has a 5 star after 2 whole votes. Yours is a 4.5 after 8 votes... so you can clearly see that the system is giving you pity points and rounding up.

:D

Yea, well I am one of those two votes, so dont get so excited because my vote was pretty much ALL pity.

[Work-Hard]

Looking good in here Oak. I know right now your really focusing on bringing up you legs, have you considered a squat specific strength program. I ran the generic Bill Starr 5x5 and added 30lbs to my squat in 7 weeks. Also consider splitting up quads and hams. Regardless, great work going on in here, you verbally abusive sissy la la.........haha j/k

[Bnizzle163]

Dude, that squat vid was no joke. Great work!

[davidcfc]

sory but cna anyone tell me how to create a thread ? thanks

[King Jug]

sory but cna anyone tell me how to create a thread ? thanks

...............................................are you being serious right now?

[AustrianOakJr]

Looking good in here Oak. I know right now your really focusing on bringing up you legs, have you considered a squat specific strength program. I ran the generic Bill Starr 5x5 and added 30lbs to my squat in 7 weeks. Also consider splitting up quads and hams. Regardless, great work going on in here, you verbally abusive sissy la la.........haha j/k

I thought about trying some Smolov training.....and then I flip the other way and think I may try once a week training of my legs and alternating power/hyper week to week. All last year I focused on splitting my hams and quads and had great growth in my quads. Now I am focusing more on glutes and hams. I may wind up switching back. I know a change is needed in the near future, but I need to do some more research. I will look into your recommendation there. Thanks!


Dude, that squat vid was no joke. Great work!

Actually, it was a COMPLETE joke. We positioned some magnets in the ceiling and ..........j/k! :) Thanks man.


sory but cna anyone tell me how to create a thread ? thanks

There is a button at the upper left of the screen that says "new thread". I can see how it might be misleading. But give it a shot. ;)


...............................................are you being serious right now?
Im thinking im being trolled. :D

[Bnizzle163]

Actually, it was a COMPLETE joke. We positioned some magnets in the ceiling and ..........j/k! :) Thanks man.

Haha, now that would be something to see!

[JimmyChitwood]

Good thing youre not my wife. You would make one ugly girl.

I beg to DIFFER!

Wait.... what?



Yea, well I am one of those two votes, so dont get so excited because my vote was pretty much ALL pity.

Dang it!! I think I'm probably the other one. Frick!!


Looking good in here Oak. I know right now your really focusing on bringing up you legs, have you considered a squat specific strength program. I ran the generic Bill Starr 5x5 and added 30lbs to my squat in 7 weeks. Also consider splitting up quads and hams. Regardless, great work going on in here, you verbally abusive sissy la la.........haha j/k

I think this would be fun - to do a squat specific program some time coming up. I don't think it matters what one, just so long as it's a change-up from what I'm doing. So far though, I'm still making gains with my stale old pyramid scheme, so Ima stick wit dat till I slow down.


Dude, that squat vid was no joke. Great work!

Dude - your AVATAR is no joke. Nice work on those wheels!


I thought about trying some Smolov training.....and then I flip the other way and think I may try once a week training of my legs and alternating power/hyper week to week.

This is something that I've been thinking about as well. Maybe worth doing - then we can have random challenges every dang week to keep things spicy. You saucy enough?

[AustrianOakJr]

This is something that I've been thinking about as well. Maybe worth doing - then we can have random challenges every dang week to keep things spicy. You saucy enough?

Ill look into it. I honestly dont know the details of smolov training.....I just know its a buttload of squatting 3 times a week. I dont know if thats what I need now, or more rest time or what. And I really need to be focusing on hams and glutes more so than quads so.......I dont know that squatting is necessarily my best focus exercise. Might be worth a shot though. We'll keep this discussion going.

[JimmyChitwood]

Ill look into it. I honestly dont know the details of smolov training.....I just know its a buttload of squatting 3 times a week. I dont know if thats what I need now, or more rest time or what. And I really need to be focusing on hams and glutes more so than quads so.......I dont know that squatting is necessarily my best focus exercise. Might be worth a shot though. We'll keep this discussion going.

OK... so what should we say next?

I wasn't responding to the smolovski thing - I was talking about the leg training once per week alternating power and hyper week to week (or weak to weak in your case). He heee!!

[Work-Hard]

Ill look into it. I honestly dont know the details of smolov training.....I just know its a buttload of squatting 3 times a week. I dont know if thats what I need now, or more rest time or what. And I really need to be focusing on hams and glutes more so than quads so.......I dont know that squatting is necessarily my best focus exercise. Might be worth a shot though. We'll keep this discussion going.

Perhaps look into a Deadlifting routine like smolov jr. That would give your hams and glutes a run for their money. Plus you can never really have too much back IMO.

[fltallpaul]

One thing I enjoy is the challenge of a specific workout routine. With PH, TriPhase, Smolov, Westside or anything you do there is a goal at the end and each week you must progress. This motivates me each workout. Often time when I train instinctively I just get into a rut without pushing myself.

[AustrianOakJr]

OK... so what should we say next?

I wasn't responding to the smolovski thing - I was talking about the leg training once per week alternating power and hyper week to week (or weak to weak in your case). He heee!!

Im pickin up whatcher puttin down. I may even go back to the ham/quad focus thing with a power one week/hyper the next type of scenario. Im liking the sound of it.


Perhaps look into a Deadlifting routine like smolov jr. That would give your hams and glutes a run for their money. Plus you can never really have too much back IMO.

I will check into this as well. Im finding that a sumo deadlift really brings the hams and glutes in the best for me. So, if the program would work sumo-style, that might suit me. Thanks dude.


One thing I enjoy is the challenge of a specific workout routine. With PH, TriPhase, Smolov, Westside or anything you do there is a goal at the end and each week you must progress. This motivates me each workout. Often time when I train instinctively I just get into a rut without pushing myself.


I hear you barkin'. This is basically what I have been doing each week with my traditional power/hyper split. My goal is to add 5 lbs to the bar every 3rd week. I was meeting or exceeeding that goal for the last 5 months until I recently started to plateau. So, I think its time to switch gears. Im gonna do some research and pick a direction in the next week. Paul, which of those routines have you had the most success with?

[zmcdole]

You may not be interested in this, but DC is pretty cool. I've been getting stronger/progressing at an alarming rate and I've only been running this for a few weeks. I'm not quite following what the book says, but I like the short workouts and intensity. Also you're forced to progress. Once you plateau on a movement you have to do another movement. I was originally gonna do the m,t,th,f split with Sat and sun off, but my training partner who persuaded me to try it wanted to do m,t,w,th,f,sat with sun off!!! We've been doing it and to my surprise I keep progressing. I don't think that I will be able to keep progressing for a whole lot longer without a deload, but I love it so far.

The reason I bring this up is because my legs have made some noticeable improvements in size and strength. I hit some big pr's this past week.

[fltallpaul]

I hear you barkin'. This is basically what I have been doing each week with my traditional power/hyper split. My goal is to add 5 lbs to the bar every 3rd week. I was meeting or exceeeding that goal for the last 5 months until I recently started to plateau. So, I think its time to switch gears. Im gonna do some research and pick a direction in the next week. Paul, which of those routines have you had the most success with?

The Tri Phase gave me the best strength gains overall, The PH split has given me the most overall growth. The Tri Phase is 9 weeks and is quite the commitment but really if you push yourself each week you never hit a plateau. A workout partner is really helpful though due to the heavy week requiring sets of 2,4 and 6...so going all out requires a spotter.

The Power\Hypertrophy is great but I get a bit burned out if I keep the hypertrophy days really intense and the power days really heavy so I mix and match that a bit.

I have also done a more traditional one bodypart a day routine as a bit of a deload between programs. During these workouts I go by feel and just go heavy on days I can and get the best pump I can.

I have not tried the Smolov program yet but if I feel I need to do that to get my squat up to where it belongs I may. The only issue there is your basically just trying to maintain everything else while you beat the sheet out of your legs and CNS. Sounds like a fun challenge though.

[AustrianOakJr]

You may not be interested in this, but DC is pretty cool. I've been getting stronger/progressing at an alarming rate and I've only been running this for a few weeks. I'm not quite following what the book says, but I like the short workouts and intensity. Also you're forced to progress. Once you plateau on a movement you have to do another movement. I was originally gonna do the m,t,th,f split with Sat and sun off, but my training partner who persuaded me to try it wanted to do m,t,w,th,f,sat with sun off!!! We've been doing it and to my surprise I keep progressing. I don't think that I will be able to keep progressing for a whole lot longer without a deload, but I love it so far.

The reason I bring this up is because my legs have made some noticeable improvements in size and strength. I hit some big pr's this past week.

This is one that I have been meaning to look into. When you say "the book", what are you talking about? I know the basics of the DC stuff...high intensity, low volume, high frequency, etc. But I dont know the details such as specific exercises, rep ranges, etc.

[AustrianOakJr]

The Power\Hypertrophy is great but I get a bit burned out if I keep the hypertrophy days really intense and the power days really heavy so I mix and match that a bit.




I have been feeling this lately. I havent felt burned out since I started and I think the frequency is starting to take a little tole. I either need to rest more, eat more or both. I havent gained any weight in over a month and I think this is part of the problem.

[zmcdole]

This is one that I have been meaning to look into. When you say "the book", what are you talking about? I know the basics of the DC stuff...high intensity, low volume, high frequency, etc. But I dont know the details such as specific exercises, rep ranges, etc.

You can pretty much pick whatever movements that you wanna use, but it calls for specific rep ranges. I follow the rep ranges pretty much to a T, but I don't follow the frequency/schedule that it calls for. The schedule that I follow/use is not one suggested in the guidelines, but it's working for me so far.

Most movements call for 11-15 total reps. However, you're not supposed to rest pause the back thickness movements such as deadlifts, tbar rows, or rack deads. Instead you do a set of 6-10 followed by a set of 9-12. On squats or other compound leg movements you're supposed to do a set of 6-10 and then a 20 rep widowmaker with the heaviest possible weight you can manage. I hack squats and bb squats this way, but I will rest pause on leg press. Heres a list of the suggested movements with rep ranges:
"Chest:
incline smythe press (11-15rp)
hammer strength press (11-15rp)
decline barbell press (11-15rp)

Backwidth:
front rack chins (11-20rp)
close grip pulldowns (11-15rp)
front pulldowns (11-15rp)

Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form)
deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
rack deadlifts (6-9reps) + (9-12reps)

Shoulders:
military presses (11-20rp)
hammer strength presses (11-15rp)
upright rows (11-20rp)

Quads: (quads are done again with no rest pause because of safety reasons, but after progressive warmups there is a heavy set and then what I call a "widowmaker set" for 20 reps with a still heavy, but lighter weight)

free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
hack squats (as above)
leg press (as above)

Hamstrings:
lying leg curls (15-30rp)
seated leg curls (15-30rp)
sumo press leg press (pressing with heels only- straight set of 15-25 reps)

Biceps:
preacher curls (11-20rp)
barbell drag curls (11-20rp)
dumbell curls (11-20rp)

Forearms:
pinwheel curls (straight set 10-20 reps)
hammer curls (straight set 10-20 reps)
reverse grip one arm cable curls (straight set 10-20 reps)

Triceps:
reverse grip bench presses (11-20rp)
close grip bench presses (11-20rp)
EZ bar tricep extentions (15-30rp) (elbow safety)

Calves: (all calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again. It really separates the mice and the men--this is an all straight set)
leg press toe press (10-12 reps)
hack squat toe press/sled (10-12 reps)
seated calf raises (10-12 reps)"

Here's the frequency/splits that are recommended:

Beginners-Advanced

monday=chest, shoulders, triceps, back width, back thickness
wednesday=biceps, forearms, calves, hamstrings, quads
friday-repeat of mondays bodyparts
monday-repeat of wenesdays bodyparts

Elite Bodybuilders/Extremely Strong People

monday=chest shoulders triceps
tuesday=biceps forearms backwidth backthickness
thursday=calves hams quads
friday-repeat of mondays bodyparts
monday-repeate of tuesdays bodyparts
tuesday-repeat of thursdays bodyparts

[AustrianOakJr]

Thanks ^. Ill do some more reading on that. I decided im going to do some more instinctive training for two weeks......less all out heavy stuff, more hypertrophy work and let myself recover physically and mentally.....then pick another routine and follow that for a few months.

[co1e_train]

Hey fellas,


I have been catching up on the log and this stuff you guys are talking about, particularly this page is sure interesting. I currently do a heavy/hyper split of a push day, pull day, and leg day (each body part gets 2-3 movements) and my gains during this what I call "first real bulk" which I started 6 weeks ago have been pleasing. Im going to do this program for at least 12 weeks with slight exercise variation to keep muscles guessing and then reacess.

With that background i am curious when one needs to deload? What are the tell tale signs? I have never done a deload (I dont believe I am in need of one as I havnt been doing this program for long and since its not straight heavy all time b.c of the hypertrophy to me I fee like I don't need one) however I do not not know necessarily if they should be a regular part of one's routine or if they are used when one feels like a deload is needed. I ask because I just want to continue to make gains and not plateau.

It seems that even when one completely changes their routine, like you did zmd if im not mistaken, deloads are needed anyway and that it is the intensity of one's training that constitutes if they are required?

Sorry for the wall of text lol

-the train

[AustrianOakJr]

Hey fellas,


I have been catching up on the log and this stuff you guys are talking about, particularly this page is sure interesting. I currently do a heavy/hyper split of a push day, pull day, and leg day (each body part gets 2-3 movements) and my gains during this what I call "first real bulk" which I started 6 weeks ago have been pleasing. Im going to do this program for at least 12 weeks with slight exercise variation to keep muscles guessing and then reacess.

With that background i am curious when one needs to deload? What are the tell tale signs? I have never done a deload (I dont believe I am in need of one as I havnt been doing this program for long and since its not straight heavy all time b.c of the hypertrophy to me I fee like I don't need one) however I do not not know necessarily if they should be a regular part of one's routine or if they are used when one feels like a deload is needed. I ask because I just want to continue to make gains and not plateau.

It seems that even when one completely changes their routine, like you did zmd if im not mistaken, deloads are needed anyway and that it is the intensity of one's training that constitutes if they are required?

Sorry for the wall of text lol

-the train

Some people deload based on feel, others schedule them. I do kind of a hybrid of both. The heavy training in the 2-5 rep range often saps your nervous system and this is really what needs to be rebooted every once in a while. The thing about deloading is that your body will tell you......you wont have the drive in the weight room, maybe some chronic soreness and your strength will plateau. he key is hitting the deload before this happens. I was scheduling a deload from the heavy days once a month and was making real steady progress. For some reason, I seems to be tapering. I think its nutritional......my weight gain is tapering despite eating about 32-3300 cals a day and ive actually lost weight again. So, a big piece of this puzzle is your calorie intake. Higher calories will help recovery and deloading wont be as necessary so often. The down side to eating everything in sight is the potential for a lot of fat gain. This is all such a big balancing act.

[AustrianOakJr]

QUAD TRAINING - HYPER

I dont know what it is.....but my hams and glutes are still holding their soreness. I bumped my workout back a day to see if they would be ready to rock today and they were still sore. So, I said screw it and im just gonna train quads. I left hams out all together, so it was just hacks and extensions. But, I cooked the quads pretty good.

HACKS

3 pps X 8
4 pps X 8
5 pps X 8

HACKS - KNEES TIGHT, CLOSE STANCE

4 pps X 8
4 pps X 9, forced rep, 10, then drop to 3 pps X 5-6 - BURNED them right up!

EXTENSIONS

Little less than stack X 10
stack X 8
stack X 8

ONE LEGGED EXTENSIONS

1/3 stack X 10 each leg.

DOne and done. Yea man.

[JimmyChitwood]

Nicely done with the 5 PPS on hacks! Youchies!

[AustrianOakJr]

Nicely done with the 5 PPS on hacks! Youchies!

Pretty sure that is a PR, but I havent had a chance to go back through my log to see the last time I attempted hacks with fresh legs.

[co1e_train]

Some people deload based on feel, others schedule them. I do kind of a hybrid of both. The heavy training in the 2-5 rep range often saps your nervous system and this is really what needs to be rebooted every once in a while. The thing about deloading is that your body will tell you......you wont have the drive in the weight room, maybe some chronic soreness and your strength will plateau. he key is hitting the deload before this happens. I was scheduling a deload from the heavy days once a month and was making real steady progress. For some reason, I seems to be tapering. I think its nutritional......my weight gain is tapering despite eating about 32-3300 cals a day and ive actually lost weight again. So, a big piece of this puzzle is your calorie intake. Higher calories will help recovery and deloading wont be as necessary so often. The down side to eating everything in sight is the potential for a lot of fat gain. This is all such a big balancing act.

I see. I thought that those signs you mentioned would be the ones I would need to pay attention too and I do not think have suffered from those yet but how does one perform a deload? Is it just a week or two of lighter weight, higher rep worksets/workouts? Thats the impression I have always had.

- thanks for you reply man. I don't want to turn your prep log into a Q &A so feel free to pm if you don't want me to cloud up your log. Thanks for your input.

-the train

[AustrianOakJr]

I see. I thought that those signs you mentioned would be the ones I would need to pay attention too and I do not think have suffered from those yet but how does one perform a deload? Is it just a week or two of lighter weight, higher rep worksets/workouts? Thats the impression I have always had.

- thanks for you reply man. I don't want to turn your prep log into a Q &A so feel free to pm if you don't want me to cloud up your log. Thanks for your input.

-the train


I keep the rep range the same.....on my power days, I still train in the 3-5 rep range, but at about 70% of my normal weight. THe idea is that you are giving your body a rest from the nervous system over stim and the muscle fatigue. Go in, get the blood pumping, muscles working but keep from pushing it too hard.

[jked4life]

Switching it up is probably not a bad thing, especially at this point. You've been on this one for a while and made great gains. Nothing wrong with trying something a little different.

Like Paul, I also liked the Tri-Phase program. I made some good gains with that one.

[AustrianOakJr]

Switching it up is probably not a bad thing, especially at this point. You've been on this one for a while and made great gains. Nothing wrong with trying something a little different.

Like Paul, I also liked the Tri-Phase program. I made some good gains with that one.

Im thinking about grouping my body parts a bit differently and going with a power/hyper split like the one Berto had you on. But yes....something new is brewing. Havent decided yet. For now, ill be doing some instinctive type training and just keep hitting it until I get something nailed down.

[co1e_train]

I keep the rep range the same.....on my power days, I still train in the 3-5 rep range, but at about 70% of my normal weight. THe idea is that you are giving your body a rest from the nervous system over stim and the muscle fatigue. Go in, get the blood pumping, muscles working but keep from pushing it too hard.

Gotcha, thanks man.

- the train

[AustrianOakJr]

HAMS/LOW BACK HYPER

Switching things up a bit......im separating the hams and quads again. I had such good progress like this last year, im gonna run it for a while and see if I can milk it for some more. This time focusing on hyper one week, power the next. Ill break my upper body up as well and alternate week to week. Today was HARD. I cant remember the last time I trained deadlifts in the hyper range. I quickly remembered it is BRUTAL. I kept the reps down to 8 and I was still having a hard time with the cardio. But I hit 405 for 3 sets of 8. Thats good weight for me.

SUMO DL's

405 X 8
405 X 8
405 X 8

SLDL's

315 X 8
275 X 8

LEG CURLS

90 X 8
105 X 8
105 X 6, drop 75 X 4

.......that doesnt look like a lot on paper, but man those sumos just sapped the crap out of me. Wow. The fact that its about 85 out today and the gym still hasnt turned on the A/C doesnt help. There was literally a puddle on the floor under the leg curl machine. Good stuff.

[Work-Hard]

strong DL's man 405x8 for sets is some serious work. I started doing Good mornings for glute/ham day and they completely destroyed my post. chain. Just something new since I haven't ever seen them in your log..

[AustrianOakJr]

strong DL's man 405x8 for sets is some serious work. I started doing Good mornings for glute/ham day and they completely destroyed my post. chain. Just something new since I haven't ever seen them in your log..

I tried them once (when I forgot my straps) and my glutes and hams were outrageously sore. I should probably try to work them into my routine regularly. I just dont think it would be good to do them and then deadlift. I could probably rotate them in once every three weeks or something.....or maybe do my sumos, then GM's instead of SLDL's?

[JimmyChitwood]

I had a dream you got arrested. Well? Did you?

Are you training in a prison courtyard?

[AustrianOakJr]

I had a dream you got arrested. Well? Did you?

Are you training in a prison courtyard?

ohhh the shame!!!!! Why?? Why ME???

[fltallpaul]

I had a dream you got arrested. Well? Did you?

Are you training in a prison courtyard?


ohhh the shame!!!!! Why?? Why ME???

I guess its true...

http://wasarrested.com/new/arrested-for-indecent-exposure/?vn=Sean%20Campbell&vc=Albany&vg=Male&wm=fltallpaul

[AustrianOakJr]

I guess its true...

http://wasarrested.com/new/arrested-for-indecent-exposure/?vn=Sean%20Campbell&vc=Albany&vg=Male&wm=fltallpaul

DANG IT!!! I cant believe that got out! :D You must have stumbled upon it while you were reading your own article. Looks we all have had a bad week.

http://wasarrested.com/new/is-a-transvestite/?vn=Paul%20Rivelia&vc=Somewhere%20in%20Florida&vg=Male&wm=me2

P.S. Whats ridiculous about this ^ website is that they want 45 bucks to have your name permanently removed so it cant be used again. Im sure some people pay it too. :eek:

[JimmyChitwood]

I guess its true...

http://wasarrested.com/new/arrested-for-indecent-exposure/?vn=Sean%20Campbell&vc=Albany&vg=Male&wm=fltallpaul


DANG IT!!! I cant believe that got out! :D You must have stumbled upon it while you were reading your own article. Looks we all have had a bad week.

http://wasarrested.com/new/is-a-transvestite/?vn=Paul%20Rivelia&vc=Somewhere%20in%20Florida&vg=Male&wm=me2

P.S. Whats ridiculous about this ^ website is that they want 45 bucks to have your name permanently removed so it cant be used again. Im sure some people pay it too. :eek:

Oh my gosh that's funny. I laughed out loud at the one about Paul. Here he was claiming to be 6'3" and it turns out he's been a transvestite midget the whole time. Busted, ya rip-off troll!!!

[fltallpaul]

Oh my gosh that's funny. I laughed out loud at the one about Paul. Here he was claiming to be 6'3" and it turns out he's been a transvestite midget the whole time. Busted, ya rip-off troll!!!

I am also black and a jew, so add that to my labels.

Black, Jewish, Transvestite Midget.....but I still bench more than you!

[JimmyChitwood]

Doh!! That will probably always be true. Black Jew midgets have leverage advantages. He hee!

[AustrianOakJr]

LEGS - QUAD FOCUS - HYPER

ATTG SQUATS

295 X 8
300 X 8
305 X 8

HACK SQUATS - KNEES TOGETHER- DEEP

4 PPS X 8
4 PPS X 8
4 PPS X 8 , + big negative

LEG EXTENSIONS

3 plates shy of stack X 10
3 plates shy of stack X 10
3 plates shy of stack X 10

HIP ABDUCTORS/ADDUCTORS

2 sets each X 20

Good training today. It wasnt a stand out day, but I put in a solid effort and beat up the quads pretty good. Im taking tomorrow off from work to get a jump on the memorial day weekend. Ill train real early AM and then we are off to Canada for some camping, canoeing, and cliff jumping. Should be a hoot. Werd out.

[JimmyChitwood]

Have fun camping oot in Canada, eh?

And... thanks for inviting me. Not that I would come, but that's beside the point.

[AustrianOakJr]

Have fun camping oot in Canada, eh?

And... thanks for inviting me. Not that I would come, but that's beside the point.

I stop inviting when you dont show up. I have little patience for this sort of thing. Very little. I MIGHT give you one more chance next year.

[AustrianOakJr]

HAMSTRINGS - POWER

Well, im back from a crazy weekend. Lots of eating, drinking, and general tom-foolery. Ill have some pics and vids of the main events up later. But I came back about 3 lbs heavier than when I left......hopefully, most is water. I hit the gym prior to leaving and had a solid chest and tricep session. We got home on Sunday night and I was all charged up to head down to the gym yesterday and smash my hams. Well, some girly man got the bright idea to close the gym at 1PM for Memorial day. GHEY. Thats what you have 8 dollar an hour employees for. Make em work. Anyways, I got there at about 12:40 and decided to go for it......20 minute blitz session.

SLDL's

315 X 5
385 X 5
405 X 5
405 X 5 (PR)

Strength has really rocketed on the SLDL's since I have started doing them first in my routine after six months of squatting and THEN deadlifting. Last year, I remember watching a vid of Tommy Jeffers banging out SLDL's with 405 and thinking "MAN!! I dont know if ill ever get there". Granted, I am not repping them out like that guy, but im pretty happy with my progress on those.

LEG CURLS

120 X 5
135 X 4
135 X 4, 105 X 4

......thats all I had time for. Which is a shame because my energy and strength was thru the roof. I was all set to do some good mornings and weighted GHR's. Bummer. Next week.

[JimmyChitwood]

What would they have done if you had just refused to leave?

Nice going on the SLDLs - that is a poop-ton of weight. Wow. Your kindergarden-two-handed-between-the-legs bowling technique is gonna be nutso this year with unbelievable ball speed.

[AustrianOakJr]

What would they have done if you had just refused to leave?

I did refuse, but they set up a bunch of cupcakes right outside the door and.......well.......they tricked me. :(



Nice going on the SLDLs - that is a poop-ton of weight. Wow. Your kindergarden-two-handed-between-the-legs bowling technique is gonna be nutso this year with unbelievable ball speed.

I went down to the lanes yesterday and I can roll that bowling ball faster than Roger Clemens can pitch a baseball. They had to lure me out with chicken wings at the bowling alley because I kept breaking the pins. Darn those deadlifts!!

[jked4life]

Glad you had a good time in Canada. Sounds like a nice way to spend the long weekend.


I second that notion on the SLDL's. That most definitely is a poop ton of weight.


Hope you're holding up in these last few weeks of school. I can't wait to be done for the year.

[AustrianOakJr]

Hope you're holding up in these last few weeks of school. I can't wait to be done for the year.

Yes, I am def ready to be done. Its hot and muggy.....the kids have mentally checked out....and im ready to take a few road trips with the fam. A little over a week left of classes!

[AustrianOakJr]

LOWER POWER - QUAD FOCUS

I think I might be slowly powering through my sticky spot on the squats. I hit 365 X 4 easier than I did a couple weeks ago. Then, I went back at it and got another 3. Not bad. Im looking forward to hitting two sets of 4 reps in the near future. I think I gained a decent chunk of bad weight this week. I had a nasty weekend of eating pure crap with crap piled on top....and then crap for desert. Then, my diet has been pretty bad for the last two days......not quite as bad as the weekend, but bad. I got on the scale on tuesday after all the crap and I was at 190. Im sure some of it is water, but I havent been back on to check since. Back on my macros today though so ill have an idea where I stabilize by sat morning. The excessive calories and the strength are so related......I wish I could just eat like a maniac all the time and just keep getting stronger. But then I would be the fat kid again.

ATTG SQUATS

275 X 5
315 X 5
335 X 5
365 X 4
365 X 3

HACKS

4 pps X 5 (knees together- ATTG stance)
5 pps X 3 (same)
5 pps X 4 (shoulder width - ATTG stance)

ONE LEG EXTENSIONS

155 X 5
185 X 6

EXTENSIONS

185 X 15

[JimmyChitwood]

Sweet work man. 365 is a lot. I mean heavy.

I see you decided to give yourself credit for two sets of 4 anyway, though. Nice going.

E-stats. Haaa!

[AustrianOakJr]

Sweet work man. 365 is a lot. I mean heavy.

I see you decided to give yourself credit for two sets of 4 anyway, though. Nice going.

E-stats. Haaa!

HE he! Fixed. I was seeing the future because thats what I will hit in two weeks. :)

[AustrianOakJr]

This past week has been pretty difficult to stay on my diet for some reason. Ive been guessing a lot. It seems like its been one thing or another. Yesterday, I hit up a pretty good upper body session and my diet had been good prior to a immediately afterward.......then I went over to the school to work on my our family car. The A/C wasnt working and it was leaking oil. A three hour job turned into a 6 hr job and all I had was a banana the whole time I was busting my arse to beat that freaking A/C system (the A/C on this car is my arch nemesis). I got home and my wife had chili on, so I just piled up a giant bowl of it and slathered it in cheese and said "yep.....that looks good". Then, I had to set up my daughters new bed and got busy with that and didnt stop until later that night.....then I sat down, had some whey protein and a bunch of popcorn. Doh. Its just been one thing after another. Im glad ill be prepping in the dead of winter next year when I can have much more focus. My weight stabilized this week at about 188.5. I looked at my weight chart on bodyspace and I saw my last entry was over two months ago :eek:


BACK, BICEPS, SHOULDERS POWER

DB PRESSES

100's X 5
100's X 5
105's X 2 (head wasnt in the set....crap)

SMITH MILITARY PRESS

225 X 4
225 X 4

WEIGHTED WIDE GRIP PULL UPS

BW+45 X 5
BW+65 X 5
BW+65 X 4
BW+65 X 4

*At least 2-3 people came over and stopped me during this exercise and made some comment about it looked insane......"oh, I think that would rip me in half" or "that looks like some kind of torture device". For some reason I attract a lot of attention when hanging from a pull up bar with a few plates dangling off my waist. :)

BENT OVER ROWS

225 X 5
245 X 5
245 X 5

BB SHRUGS

315 X 5
365 X 5
385 X 5

BB CURLS

135 X 5
135 X 5
135 X 5

Werd out.

[JimmyChitwood]

My week was just like that - jammed. But I found time for more food than a banana. I always pack food now... just in case. Coach is usually annoyed at me before a short trip in the car because I'm always grabbing snacks and a water bottle when she's ready to go.

Did the A/C work in the end? And where are the action shots from the Memorial Day weekend trip?

Nice workout there. It's funny that you make that comment about the weighted pullups. I've been doing 30 pullups every back workout (except the last couple - been rotating exercises) trying to work up to weighted ones. I was thinking to myself that I've never seen anyone in my gym do them weighted - ever. Maybe I'll be the first.

[fltallpaul]

Just get your bodyweight over 240lbs and you don't have to do pullups weighted, lol. Although I am now getting 10 again at 244 so perhaps I need to throw on a belt and a DB again.

I feel you with the weekend diet, much more difficult with all the running around.

[AustrianOakJr]

My week was just like that - jammed. But I found time for more food than a banana. I always pack food now... just in case. Coach is usually annoyed at me before a short trip in the car because I'm always grabbing snacks and a water bottle when she's ready to go..

I usually do pack food. But i was figuring on 3 hrs to be the max it would take me.....maybe 4 if I ran into issues. A banana would hold me for 3 hrs.....that usually about my meal intervals. Nope. I was counting on swapping the compressor because the clutch was noisy but it turned out it had an electrical problem as well. After digging through wiring diagrams and probing around for 2 hrs I finally figured out that the A/C controller was lacking a solid voltage signal from the EGR solenoid. OF COURSE. Why the frick the A/C needs an input from the EGR, I have no idea. Well, I could give a crap if my 25 yr old Mercedes has a working EGR valve so I did not replace the EGR solenoid. I simply jumped that unneeded nonsense right out and now have a working A/C system.




Did the A/C work in the end? And where are the action shots from the Memorial Day weekend trip?.

Yep it works. The used compressor I picked up is a little noisier than I would like when its pumping but I think it will be fine.

I havent gotten to uploading the memorial day vids. Ill have to try and do that tonight. Keep calm. No need to worry.



Nice workout there. It's funny that you make that comment about the weighted pullups. I've been doing 30 pullups every back workout (except the last couple - been rotating exercises) trying to work up to weighted ones. I was thinking to myself that I've never seen anyone in my gym do them weighted - ever. Maybe I'll be the first.

Yah....do dem weighted. Maybe with hot chicks hanging off of your waist....that will be a sight to behold.





Just get your bodyweight over 240lbs and you don't have to do pullups weighted, lol. Although I am now getting 10 again at 244 so perhaps I need to throw on a belt and a DB again.

I feel you with the weekend diet, much more difficult with all the running around.

I thought about chunking up to 244 lbs but they say being morbidly obese isnt the best thing for your health. Whatever.

Paul.....I saw your pic in Fitness and Physique Mag. Looking good. I noticed it when I went to look for my pic and saw they left me out of the mag. I beat out 6 other guys for a class win but I dont get my pic in the mag? I must be one ugly dude. On top of that, they mis-spelled my name in the listing of placings. Ah well.

[JimmyChitwood]

I beat out 6 other guys for a class win but I dont get my pic in the mag? I must be one ugly dude.

Confirmed.

[fltallpaul]

Paul.....I saw your pic in Fitness and Physique Mag. Looking good. I noticed it when I went to look for my pic and saw they left me out of the mag. I beat out 6 other guys for a class win but I dont get my pic in the mag? I must be one ugly dude. On top of that, they mis-spelled my name in the listing of placings. Ah well.

That's funny because you did get your picture in the WNBF magazine but not the OCB. I will have to pick that magazine up...did you buy it or do you have a subscription I need to know where to look...perhaps Barne's and Noble?

[AustrianOakJr]

That's funny because you did get your picture in the WNBF magazine but not the OCB. I will have to pick that magazine up...did you buy it or do you have a subscription I need to know where to look...perhaps Barne's and Noble?

Well my pic was in the WNBF mag only because of all the crap that was stirred up that lead to my article. I did win the middle weight division at an INBF show this past fall, but somehow that contest didnt even get covered in the mag. Oh well.

As for the IFPA mag, I have a subscription by default because I am a member of the OCB. You should have gotten a subscription also. Their website is FitnessandPhysique.net if you want details on where to buy it.

[AustrianOakJr]

HAMS/GLUTES HYPER

Now that I have seperated my hams and quads, this day will now become priority numero uno. Gotta bring those hams and glutes up!! So, I killed the SLDL's today......really they are Romanian deadlifts, but SLDL's is so much easier to write in my logs. Anways.....yep....killed them. I think I will be just about paralyzed tomorrow morning. I loaded up 365 on the bar and getting 8 reps was everything I had. I think I heard a few vertebrae crack and a rib punctured my lung, but I got it. He he! It was seriously a tough one for me though and im pretty happy I repped that out. My SLDL power is really continuing to crank right up. Ill have to look back, but I do remember at about this point last year, I was repping almost 100 lbs less than this.

SLDL's

225 X 8
275 X 10
315 X 10
365 X 8
315 X 7 (shooting for 8, but...ugh....just fried)

GHR's

BW X 8
BW X 8

LEG CURLS

90 X 8
90 X 8
90 X 6, drop 60 X 6, 45 X 4
* This looks like really puny weight because it is. I must have looked like a real chump writhing around trying to curl the measly 5 plates on the machine....but I was just so cooked it was ridiculous.

[Work-Hard]

Diggin the drop set on the the leg curl. What type of leg curls do you do? Standing? Seated? Lying?

[AustrianOakJr]

Diggin the drop set on the the leg curl. What type of leg curls do you do? Standing? Seated? Lying?

In this particular workout they were lying leg curls. But I often do standing leg curls as well. Not a big fan of our seated machine.

[JimmyChitwood]

Sweet jimminy cricket! Nice SLDLs. You know, the rack pulls I'm doing sure do hit my glutes and hams too. I'm doing them around 6" below the knee, so there's a bit more leg recruitment in my version. Love it.

My gym only has the seated leg curl. There's something kind of distracting about SITTING on the muscle group that you're trying to work - it's just wrong. They don't have a standing machine, and the lying machine is "youth sized" so it's too darn small and the weight only goes up to a piddly 90 pounds (which is enough for some guys I know). He heeaaa!!!

Actually.... I have no idea what it goes up to.

[AustrianOakJr]

Sweet jimminy cricket! Nice SLDLs. You know, the rack pulls I'm doing sure do hit my glutes and hams too. I'm doing them around 6" below the knee, so there's a bit more leg recruitment in my version. Love it.

My gym only has the seated leg curl. There's something kind of distracting about SITTING on the muscle group that you're trying to work - it's just wrong. They don't have a standing machine, and the lying machine is "youth sized" so it's too darn small and the weight only goes up to a piddly 90 pounds (which is enough for some guys I know). He heeaaa!!!

Actually.... I have no idea what it goes up to.

Yea, you are hittin dem gluts and hams because you are a bit taller. Thats good though. My SLDL is really a Romanian Dead lift.....I bend my knees slightly, keep my butt up in the air and lock out each rep. Good stuff. My dang hams are still sore and I have to hit legs again tomorrow. Lovin it.

Thats probably it with the seated leg curl......sitting on the muscle im working.....thanks for narrowing that down. Thats probably the reason why I feel forced to lift my butt out of the seat on every rep. Eh.

[JimmyChitwood]

Noice.
I keep the "SL" in my SLDL. But if I did Romanians, I would abbreviate them as RDLs, which is actually shorter than typing SLDLs. See how you're screwing yourself? I'm starting to move away from the speed version I was doing with DBs and I'm just beginning to move the bar weight up a bit. We'll see how it goes. I'm so pressed this week I prolly won't make it in for my second leg session today, but I'll hit some ham work on Fri. SLDLS, GHRs and maybe some of your favorites: seated leg curls. Adding that to a chest, tris and shoulders day is a BIG chore to take on though. Might have to pare down the push work a tad. Or go for some sort of New York State Insane Volume record. I'll think about it.

[AustrianOakJr]

OK....good call on the RDL's. Smartie.

[AustrianOakJr]

LEGS - QUAD FOCUS - HYPER

Yesterday was a tough session. I was absolutely jammed for time. I run a race car club with the kids at school and we were very close to getting it fired up for the first time and things ran long. So I was running behind schedule and then I had my son's preschool graduation at 7 PM. So I went home, shoved a load of oatmeal and whey down my throat and ran off to the gym. I went into my workout with a splitting headache (probably from gas fumes) and then once I started I quickly realized I didnt have enough digestion time on the oats. I was feeling all nauseated and I was literally dizzy. After training I was honestly starting to get nervous about passing out on the way to the car. So.....the intensity wasnt the best, we'll say that. But I moved some OK weight and got my quads working.....and im sore as all get out today....so at least I didnt miss the session.

HACKS

4 pps X 8 (narrow stance)
5 pps X 6 (wider stance - shooting for 8 :()
4 pps X 10 (narrow stance)
4 pps X 9 (narrow stance)
* all done ATTG

ONE LEG PRESSES

3 pps X 8
3pps +25's X 8
3pps +25's X 8

LEG EXTENSIONS

3 plates shy of whole stack X 10 (X 2 sets)

[AustrianOakJr]

Yesterday was busy, busy day. I did a little shoulders, back and bicep training yesterday morning and then did a lot of spontaneous cardio throughout the day. After the gym, I helped my son get up and going without his training wheels. BIG DAY! I ran behind him with my hand on the rear seat for a loooong time and then just started to let go, little by little......pretty soon he had the balance thing down pretty well! He was pumped. Then, we went to an afternoon BBQ and I played volleyball for about an hour or so........and this wasnt some nancy pants v-ball where we all stand around in a line and watch the ball hit the ground. It was 3 on 3, run around like a crazy man, hootin and hollerin, and dont stop until youre DRENCHED in sweat, volleyball. Great time. Of course, I cancelled all those cals burned with a cheesburger, 2 hot dogs, mac salad, cake, smores, and 3 beers....but eh.....im BULKING! :)

IN other manly news.....some may remember the start of my project 2.4 engine swap last July. I bought a Dodge Stratus, removed its engine, fitted it with SRT-4 internals, added one big-ass GT30R turbo and all the accompanying go fast goodies and stuffed it in my Shelby CSX. I finally got it up and running properly this week and I was able to actually take it out and about a little bit. THis thing is going to be NUTZO. I cant wait to get it tuned and crank it up to about 20 PSI of boost!

Heres the pics of the old donor car that I had posted on the old thread:

http://www.turbo-mopar.com/forums/attachment.php?attachmentid=15871&stc=1&d=1247101489

http://www.turbo-mopar.com/forums/attachment.php?attachmentid=15873&stc=1&d=1247101496


Here's the pics of the engine now, sitting in my CSX:

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_3698.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_3696.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_3697.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_3700.jpg

rdIUoUcpZuE
http://www.youtube.com/watch?v=rdIUoUcpZuE[/QUOTE]

[JimmyChitwood]

Who did the work on the car? Certainly not "The Butcher" that I know!! He would never have taken the time to get parts cleaned up and powder coated like that. WAY too neat and professional looking to be done by him. :)

Looks like you did an awesome job. Your handiwork has really come up several notches over the years - really professional looking. Very little duct tape and coat hanger wire, and a minimum of worm clamps. You know... you could teach this stuff maybe. Or even work at an automotive shop and wrench on cars for money. Wait...

When do you hit the track with it? And how much faster than the Omni will it be?

That Omni was the best, especially the interior. Skull shifter with red eyes, torn out console, gutted instrument panel, etc. Nothing beat that car and it's ability to tear the tires loose at any speed. Remember beating the pants off those kids in their "fast and furious" Jap car? You hanging out the window shaking your fist while I'm peeling the tires loose through the first 4 gears and still leaving them behind? HAAaa! And breaking the tires loose at 40mph going past those punks on the side of the road and making them dive for cover? Heee heeeee!!! Such a shame to part with a quality machine like that.

[AustrianOakJr]

Who did the work on the car? Certainly not "The Butcher" that I know!! He would never have taken the time to get parts cleaned up and powder coated like that. WAY too neat and professional looking to be done by him. :)

Looks like you did an awesome job. Your handiwork has really come up several notches over the years - really professional looking. Very little duct tape and coat hanger wire, and a minimum of worm clamps. You know... you could teach this stuff maybe. Or even work at an automotive shop and wrench on cars for money. Wait...

When do you hit the track with it? And how much faster than the Omni will it be?

That Omni was the best, especially the interior. Skull shifter with red eyes, torn out console, gutted instrument panel, etc. Nothing beat that car and it's ability to tear the tires loose at any speed. Remember beating the pants off those kids in their "fast and furious" Jap car? You hanging out the window shaking your fist while I'm peeling the tires loose through the first 4 gears and still leaving them behind? HAAaa! And breaking the tires loose at 40mph going past those punks on the side of the road and making them dive for cover? Heee heeeee!!! Such a shame to part with a quality machine like that.

Well, the level of attention to detail increases with the value of the car im working on. The CSX being one of 500 ever produced kinda made me feel bad about using so many zip ties and butt connectors. I actually had an entire engine made out of tin cans and twisty ties, but it just didnt seem right, so I pulled it out and put this in there. In all seriousness, I actually felt a bit bad about removing the original engine block to put this one in there, but I figure as long as I hold onto the original stuff I can always put it back. And its not like I dont have ANY butchering going on under the hood. You should get a close look at the fuel rail. I needed to use the old style injectors and ditch the returnless fuel system while still being able to mount up to new style intake manifold. And I didnt want to spend the coin on a custom billet rail and stand alone regulator, so I fabbed up my own fuel rail making use of an old school rail, welding up new mounts and piecing it all together. Its not the prettiest looking thing, but it works.

And to answer your question about the money dropped.....hardly any. I sold some old race parts that I no longer needed to pay for this job. But the real beauty of this set up is that (besides the turbo) its all junkyard parts. Its a Stratus motor. Theyre a dime a dozen in the yard. Ive got a total of about 1300 into the entire project including rebuild parts and machine work. Max bang for the buck right there.

Ahh yes...the Omni. Ill never forget that car.....or that particular tour of the town. The CSX will be considerably faster....much faster......but the Omni will live in infamy for sure. I just think its absolutely hilarious how I have had a chance to buy that thing back about 4 times since I sold it even though its been as far as Massachusetts. Its probably about due to come back up on the radar soon......I can pass along the deal to you if you want. Im sure you could buy it cheap b/c the duct tape and bubble gum that was holding it together is probably about worn out by now.

[JimmyChitwood]

Yes, please let me know when the Omni comes up for sale again. Coach's VW is due for replacement here at some point, and we'll need something sensible and practical now that we have a kid. I'll talk with her about it, but I think she'll agree that the insane sleeper aspect of the car is enough to make up for the fact that it reeks of used engine oil, it's way more cramped, and it could break down in a cloud of grey smoke at any time. Oh, and you have to carry spare axle shafts because when you whomp on it, they snap under load. I'll just put a jack in the back with the essential tools and a step by step sheet on roadside "how to."

[AustrianOakJr]

Yes, please let me know when the Omni comes up for sale again. Coach's VW is due for replacement here at some point, and we'll need something sensible and practical now that we have a kid. I'll talk with her about it, but I think she'll agree that the insane sleeper aspect of the car is enough to make up for the fact that it reeks of used engine oil, it's way more cramped, and it could break down in a cloud of grey smoke at any time. Oh, and you have to carry spare axle shafts because when you whomp on it, they snap under load. I'll just put a jack in the back with the essential tools and a step by step sheet on roadside "how to."

She could totally swap those axles on the side of the road......but not to worry, I DID remedy that problem with the proper set of axle shafts. Cost me a few bucks, but it was worth it for the Omni.

[AustrianOakJr]

LEGS - HAM FOCUS- POWER

I trained legs on Monday, but did not get on BB.com......so here it is:

SRDL'S (Read: Romanian dead lifts, but stiffer)

315 X 5
365 X 5
405 X 5
405 X 5
SUMO STYLE:
405 X 5
*I feel like I could be stronger on the Romanians than sumos or traditionals......is that weird?

LEG CURLS

120 X 6
135 X 5
135 X 5
150 X 2, drop 135 X 1.5ish
135 X 4

GLUTE MACHINE

1/2 stack X 5
3/4 stack X 5
Full stack X 5
* Ive never done these before.....probably because I have never seen a male using the machine. However, its heavily trafficked by the ladies. I was standing there and said...."That looks like it would blast the glutes pretty darn well". And it does. Only problem is that there isnt enough weight on the stack for a power day. Might be a good exercise for a hyper day though. Ill try that next week. Werd out.

[AustrianOakJr]

LEGS - QUAD FOCUS - POWER

Good session today for the most part. I didnt get the PR I was looking for in ATG squats, but I did OK. Legs are feeling roasty toasty right now. Im sure they will be hurting tomorrow.

ATTG SQUATS

275 X 5
315 X 5
335 X 5
365 X 4
365 X 3

BOX SQUATS - box at knee height -sitting right down

315 X 5
365 X 5
385 X 5

HACK SQUATS - knees close - ATTG

3 pps X 5
4 pps X 5
4 pps +25 X 5
5 pps X 2

LEG EXTENSIONS

3/4 stack X 16
almost whole stack X 10

CALF RAISES - various types X 7 sets

*I wore my wrestling shoes (been wearing them for squats) for the calf work today and that made a BIG difference in the feel of the exercise. Im gonna keep wearing them.....definitely helps to blast the calves good!

[co1e_train]

Man I bet that engine sounds real nice! Thats awesome oak, gotta love the feeling of some good old fashion MAN WORK!



-the train

[AustrianOakJr]

Man I bet that engine sounds real nice! Thats awesome oak, gotta love the feeling of some good old fashion MAN WORK!



-the train

Thanks man. Ive been into these Shelby Dodge's for a long time now. This is the first one I have tried such an engine swap with. Kind of felt bad with such a rare car, but it can be put back to original if I want later on. Hoping to hit 11 sec quarter miles with it this summer. Thats hauling in a 4 banger!

[ErickStevens]

*I feel like I could be stronger on the Romanians than sumos or traditionals......is that weird?



No, I thought I was the only one!

[AustrianOakJr]

No, I thought I was the only one!

You too eh? What does that say about which muscles are stronger? I wonder if I use too much low back on Romanians? My low back has gotten quite strong.....but my hams lag.

[JimmyChitwood]

You too eh? What does that say about which muscles are stronger? I wonder if I use too much low back on Romanians? My low back has gotten quite strong.....but my hams lag.

So you think you can pick up your wife without hurting yourself now?

[AustrianOakJr]

So you think you can pick up your wife without hurting yourself now?

Well, on some days 135 lbs is pushing it. But I should be able to handle it now.

[AustrianOakJr]

LEGS - HAM FOCUS - HYPER

Seems like once the summer begins, things get crazy. Im getting my workouts in, but nutrition has been lacking. I have been slacking on the counting, but I think I am getting it in the ball park by eyeballing and figuring in my head. Close enough to fudge anyways. This was a big eating weekend.......my mom's b'day, my b'day, and fathers day. Madness. Didnt seem to put much on in the way of weight though. Hanging in at about 189 lbs. I havent been on the forum much either......ive been working hard at getting my car(s) ready to go to the Shelby Dodge Nationals and a wedding down south so my time has really been divided. Such is life. Got a good ham session in yesterday though.....

SUMO DL's

405 X 8
365 X 10
365 X 10
*the last two ten-reppers were balls out......my lungs were burning. The high rep DL's really kick your butt....probably more so than squats.

GHR's

BW X 8 (X3 sets)

LEG CURLS

75 X 10
90 X 8
90 X 8
* Hams sufficiently beaten to submission!

GLUTE MACHINE

110 X 10 (each leg)
110 X 10 (each leg)

[ErickStevens]

You too eh? What does that say about which muscles are stronger? I wonder if I use too much low back on Romanians? My low back has gotten quite strong.....but my hams lag.

No idea bro, all I know is that I have minuscule glutes. I'm all hams back there.

[co1e_train]

No idea bro, all I know is that I have minuscule glutes. I'm all hams back there.

This^^ goes same for me

[AustrianOakJr]

No idea bro, all I know is that I have minuscule glutes. I'm all hams back there.

I dont have big hams or glutes. But my lower back is pretty strong.....maybe im not focusing on the hams enough? I tell you though.....nothing makes my hams more sore than ATTG squats. That is THE ham and glute builder.

[ErickStevens]

Squats never used to make my glutes sore until I started stretching. My tight hammies were keeping my glutes from firing. This explains why despite being able to squat in the 5's, I still have an ass like a pancake.

[ever1964]

What do you use to brace for the GHR's? I tried doing them on a loaded calf raise machine and my hams locked up tight on the way down. Very painful.

[co1e_train]

Squats never used to make my glutes sore until I started stretching. My tight hammies were keeping my glutes from firing. This explains why despite being able to squat in the 5's, I still have an ass like a pancake.

Hmm. I stretch too but I still don't get the glue recruitment I want. Since I have been doing SM squats and am able to go ATG with legs closer together on my hyper leg days I feel it some but not to the level I want it.


Anything I can do that is glue specific? The gym I am using now sadly has no glute ham raise machine.


-the train

[jked4life]

I dont have big hams or glutes. But my lower back is pretty strong.....maybe im not focusing on the hams enough? I tell you though.....nothing makes my hams more sore than ATTG squats. That is THE ham and glute builder.

+ full ROM split squats, and the full ROM unilateral leg press/hack squat :p



You done with school now??? I have to go back for Monday and Tues.....ugh. Any cool stuff lined up for the summer? We'll have to get together for some training this summer, but even more importantly for some bbq. We can host anytime!

[AustrianOakJr]

What do you use to brace for the GHR's? I tried doing them on a loaded calf raise machine and my hams locked up tight on the way down. Very painful.

I slip my ankles under the foot support of a calf raise machine. Padding under my knees and behind my ankles. And yes....they can be painful. I started doing GHR's with a lot of help from my arms and slowly decreased the help.


+ full ROM split squats, and the full ROM unilateral leg press/hack squat :p



You done with school now??? I have to go back for Monday and Tues.....ugh. Any cool stuff lined up for the summer? We'll have to get together for some training this summer, but even more importantly for some bbq. We can host anytime!

Yep. All done. Im in Maryland right now for the Shelby Dodge Auto Club convention. Having a good time, but its freakin HOT.

Lets definitely get together soon. Ill be home all next week and my fam would love to come over and EAT. :) Traning sounds good too!

[AustrianOakJr]

LEGS - HAM/GLUTE FOCUS - POWER

Im on vacation right now at the Shelby Dodge Auto Club nationals. Its been a great time so far.....lots of time to eat and work on cars.....race, etc, etc. But little time to get to the gym. My goal is to get my two legs days in this week and let my upper body coast. I found a Golds about 5 miles from where im staying so that works out.


Romanian DL's

315 X 5
365 X 5
405 X 5
410 X 5 (PR)
315 X 8

LEG CURLS


140 X 5
160 X 5
160 X 5
160 X 4


CALVES

5 sets of seated calf raises until they bled. Ouch.

Decent session today. Felt good....now back to eating!

[JimmyChitwood]

We'll have to get together for some training this summer, but even more importantly for some bbq. We can host anytime!

WHY can't I find people like this near me?? Sigh...


I slip my ankles under the foot support of a calf raise machine. Padding under my knees and behind my ankles. And yes....they can be painful. I started doing GHR's with a lot of help from my arms and slowly decreased the help.


Are you able to pull yourself back up unassisted yet? If so, you are the man. We have a GHR station at my gym, and I am convinced it is not as difficult as the ghetto style you do. But still painful. Amazing what it does to your calves, too.

[ErickStevens]

Damn, I was proud of my 370 x 5 PR on RDLs today. I gotta' step it up!

[jked4life]

WHY can't I find people like this near me?? Sigh...



Are you able to pull yourself back up unassisted yet? If so, you are the man. We have a GHR station at my gym, and I am convinced it is not as difficult as the ghetto style you do. But still painful. Amazing what it does to your calves, too.

Haha, you're welcome any time too, lol. 3 and a half hours, no biggie.


Sean, hope you're having a good time there. Sounds like a blast from what you described. We'll be around until July 9th when we go down to Myrtle beach for a week.

[louferiggno7]

do u ever worry about plateauing while using the same training split? im also doing power/hyper split and wondering if should change it up, but since it switches from hyper to strength would that suffice as a change enough?

[AustrianOakJr]

Are you able to pull yourself back up unassisted yet? If so, you are the man. We have a GHR station at my gym, and I am convinced it is not as difficult as the ghetto style you do. But still painful. Amazing what it does to your calves, too.

Yes, i can do several of them unassisted when im fresh. Towards the end of the workout, I have to use some fingertip assistance to get moving off the bottom of the movement. Ill have to see sometime what I can do totally unassisted while im fresh......until then, im gonna say.....5.


Damn, I was proud of my 370 x 5 PR on RDLs today. I gotta' step it up!

I dont know where this sudden burst of strength on RDL's came from......perhaps its the deep squats that have bolstered the ham strength or something. If I keep raising the bar as I have, I will be doing more weight with RDL's than standard DL's or even sumos. Crazy.


Haha, you're welcome any time too, lol. 3 and a half hours, no biggie.


Sean, hope you're having a good time there. Sounds like a blast from what you described. We'll be around until July 9th when we go down to Myrtle beach for a week.

Well, lets see about getting together toward the middle of the week or something.....its been a while.....


do u ever worry about plateauing while using the same training split? im also doing power/hyper split and wondering if should change it up, but since it switches from hyper to strength would that suffice as a change enough?

I did recently switch things up a bit. I was doing two power days and then 4 hyper days each week. Every body part would get hit twice each week. I recently went back to training each part once per week and splitting my legs up hams/quads. Ill run it for a while and switch again in a month or two.

[AustrianOakJr]

LEGS - QUAD FOCUS - POWER

There might be something to this......I havent trained since Monday because I have been out partying it up at the Shelby Dodge convention....eating and drinking nothing but crap for 5 days straight.....im talking CRAP......popeye's chicken, boston market, subway, pizza, burgers, hot dogs, sausage gravy and biscuits. Yea.....bad. But im back in the gym today feeling like I could lift a small bus. Maybe I should stick to this eat nothing but garbage and only train legs routine? :D

ATTG SQUATS

275 X 5
315 X 5
335 X 5
365 X 4

BOX SQUATS (knee height)

365 X 5
385 X 5
395 X 5 (PR)

HACKS

3 pps X 5
4 pps X 5
4 pps + 35 X 6

LEG EXTENSIONS

stack X 12
stack X 12

[AustrianOakJr]

LEGS - HAM FOCUS - HYPER

Today was a rough day in the gym. I think I killed myself on the split squats.....my head was spinning pretty bad after the last set and then I had a hard time mustering the grunt on the leg curls. I was planning on doing some glute machine work, but decided to ditch it b/c I was just pouring sweat like I just jumped in the pool and I was all light headed and queezy. Could have been the 90*weather and 300% humidity today.

SPLIT SQUATS - SMITH MACHINE

245 X 10 (each leg)
275 X 10 (each leg)
295 X 8 (each leg)

LEG CURLS

90 X 10
105 X 10
120 X 6, drop 90 X 4
120 X 5, drop 90 X 5

STANDING LEG CURLS

1/3 stack X 8 (each leg) X 2 sets.

Done done done......and very sweaty.

[Bnizzle163]

LEGS - HAM FOCUS - HYPER

Today was a rough day in the gym. I think I killed myself on the split squats.....my head was spinning pretty bad after the last set and then I had a hard time mustering the grunt on the leg curls. I was planning on doing some glute machine work, but decided to ditch it b/c I was just pouring sweat like I just jumped in the pool and I was all light headed and queezy. Could have been the 90*weather and 300% humidity today.

SPLIT SQUATS - SMITH MACHINE

245 X 10 (each leg)
275 X 10 (each leg)
295 X 8 (each leg)

LEG CURLS

90 X 10
105 X 10
120 X 6, drop 90 X 4
120 X 5, drop 90 X 5

STANDING LEG CURLS

1/3 stack X 8 (each leg) X 2 sets.

Done done done......and very sweaty.

I believe we've all had days like that. They're never any fun.

Great numbers on those stiff leg deads last week :eek:

[jked4life]

LEGS - HAM FOCUS - HYPER

Today was a rough day in the gym. I think I killed myself on the split squats.....my head was spinning pretty bad after the last set and then I had a hard time mustering the grunt on the leg curls. I was planning on doing some glute machine work, but decided to ditch it b/c I was just pouring sweat like I just jumped in the pool and I was all light headed and queezy. Could have been the 90*weather and 300% humidity today.

SPLIT SQUATS - SMITH MACHINE

245 X 10 (each leg)
275 X 10 (each leg)
295 X 8 (each leg)

LEG CURLS

90 X 10
105 X 10
120 X 6, drop 90 X 4
120 X 5, drop 90 X 5

STANDING LEG CURLS

1/3 stack X 8 (each leg) X 2 sets.

Done done done......and very sweaty.

Hmm. Split's will do that. Why do you think I like em so much :D

Today was brutal. We went to the beach and when we got home I decided it would be a good idea to go for a jog. Ha. Not so great idea. Must have dropped a couple of pounds of water though.