Killer workouts, I like the tempo, seems VERY killer. I may give that a try during my next squat day!!!
|
-
01-19-2013, 08:45 PM #1711
-
01-20-2013, 04:49 AM #1712
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
Hybrid Power MesoCycle
Week 1 Day 4
** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **
5 Minute Warm-Up on Bike
Pull-Ups:
30 Reps over various sets/grips as a warm-up
Lat Pulldown: (5:5:1 Tempo)
100 x 90 Seconds (~ 9 Reps) ((6 Sets))
Hammer Strength Wide Chest Press: (5:5:1 Tempo)
2 Plates/Side x 5 (6 Sets)
Cable Crossover: (2:0:1 Tempo)
30 (Each Hand) x 15 (5 Sets)
Close Grip Seated Row: (5:5:1 Tempo)
85 x 5 (5 Sets)
A1: SkullCrusher (5:5:1 Tempo)
105 x 5 (5 Sets)
A2: Diamond Grip Push-Ups (2:0:1 Tempo)
Bodyweight x Failure (5 Sets)
*** Off Monday and Tuesday (Due to Work Schedule)
*** Lifting with my brother in Pittsburgh Wednesday.. Dinner with Usawinston off the bb.com forums that night.
*** Back Home Thursday
Post-Workout:
Beef Tips over Noodles (With Gravy Sauce)
Thank you sir.
Real good, in a painful way!
I dont have an article on the TSG page. They do all their writing for themselves.
Rest Times are based upon the individual and what their goal is. When training for more ME (Max effort) rest times will be longer.
My rest times are based off the program and exercise, sometimes they are 15 seconds, sometimes 30, sometimes 2 minutes.
Prepare your Anus ... Srs.... See you in 40 days @ the ARNOLD!
-
-
01-20-2013, 05:22 AM #1713
- Join Date: Dec 2010
- Location: Pennsylvania, United States
- Age: 38
- Posts: 3,039
- Rep Power: 4511
totally agree!
Gonna be sweet! This TSG stuff looks intense. I've always wondered how effective these Tempo programs are. Looking forward to seeing the results. Does their back program included deadlift (obviously not a good tempo workout lol)? I'm curious how that lift will do if it's untouched for a long length of time. I love doing deadlift but I'm considering doing it 2x a month only, because I seem to get more out of rows, lat pull-down (or weighted pull ups), and biceps when I skip deadlift.My path to contest prep:
http://forum.bodybuilding.com/showthread.php?t=160935491&page=1
-
01-20-2013, 06:07 AM #1714
-
01-20-2013, 07:44 AM #1715
-
01-20-2013, 08:17 AM #1716
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Tempo = Increased Time Under Tension and also focus on the muscle working (MMC = Mind Muscle Connection) The additional stimulation in the negative will also impact how the muscle is stimulated because this is when it is under most tension.
My whole last 4 weeks was a back/deadlift periodization (which i texted you about). If you were to focus on Tempo on the DL you better drop the weight and focus on your form. When going more ME (max effort) then your tempo will be much shorter and explosive.
yes Sir!
-
-
01-20-2013, 08:24 AM #1717
-
01-20-2013, 04:18 PM #1718
- Join Date: Dec 2010
- Location: Pennsylvania, United States
- Age: 38
- Posts: 3,039
- Rep Power: 4511
Okay so I'm a dumbass lol. Deadlift is my favorite and most hated lift. If I get it right, I love it. If I'm having a bad day I never want to do it again. Next to squat, though, it's definitely the most important lift for balance &coordination, overall strength, and--of course--size. I see some routines on here where people omit it or only do RDL, and I wonder how long that can last.
This tempo stuff sounds pretty awesome. Thanks for the info.My path to contest prep:
http://forum.bodybuilding.com/showthread.php?t=160935491&page=1
-
01-20-2013, 05:06 PM #1719
I never said it was your article dude haha, but yeah I know!
I'm just curious on how different people use different rest times for different exercises. I know there are some people who swear by short rest intervals for "hypertrophy" sets, either to achieve the pump or whatever, while some people have 2+ minute rest intervals for ME and isolation exercises always. I myself use the latter approach, but seeing that you sometimes use very short rest intervals for some exercises (and to great success) has got me wondering whether I should start resting shorter for the non ME compound lifts etc.My Lifting Log: http://forum.bodybuilding.com/showthread.php?t=154479513
Quest to strength, one training session at a time
-
01-20-2013, 05:31 PM #1720
-
-
01-20-2013, 05:44 PM #1721
- Join Date: May 2008
- Location: New York, United States
- Age: 33
- Posts: 8,885
- Rep Power: 9083
Bodybuilding.com had a deal to get 3 2lb tubs of Cellucor protein plus a 60ct Super HD for $69.99. Seeing your rave reviews and great creations I jumped on that deal. Got PB Marshmallow, Cinnamon Swirl, and Cookies N Cream. I better not be disappointed.
Instagram: instagram.com/zackfeeney
Snapchat: DTrulez616
-
01-20-2013, 07:32 PM #1722
-
01-21-2013, 02:49 AM #1723
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Well remember, the body is not a textbook. Everyone does different things man. You got to find what is optimal/suits you. I train very fast. Once i get my IPOD in my mind shifts into another world. Once i get into the gym, its game on.
Yes Sir!
Prepare your anus!
Ill bring you plenty of good food to the Arnold. no worries
How good is that cookie butter
-
01-21-2013, 10:38 AM #1724
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
-
-
01-21-2013, 01:12 PM #1725
-
01-21-2013, 03:59 PM #1726
-
01-21-2013, 05:07 PM #1727
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
-
01-21-2013, 05:15 PM #1728
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Recipe for the Beef Tips and Gravy very simple
Prepare Steak my prepping by marinating (Yogurt, Red Wine Vinegar, Spices, Touch of Lemon Zest/Juice)
Cook steak in a skillet and on another stove part boil water (and make noodles should take 5-6 minutes) while steak is cooking you can throw in a can of hunts gravy saunce (generic sauce i found at wegmans) and allow the meat to cook in the gravy sauce. Add the pasta when done and mix around and throw onto a plate.. Very simple.
Will be trying different stirfry mix's over the next week
I also got some more protein reviews on the new Cellucor Core Series that goes wtth my reviews and recipes in the thread below:
http://forum.bodybuilding.com/showth...hp?t=150248703
-
-
01-21-2013, 05:48 PM #1729
-
01-21-2013, 06:48 PM #1730
Question on your tempo training:
Was that written out somewhere or are you just experimenting with different TUT on certain lifts?
I have been using some different eccentric and concentric tempos on a few lifts (Hack Squats, curls, pullups, flat bench, and back squat) and the more I utilize holds and slower motions, much like you mentioned above, I feel an amazing MMC and have some seriously great sessions.
I was just wondering if like many other things in training, is there a certain formula I should be following, and somewhere to find such info, or do I just keep feeling it out like I have been?
Always serious knowledge round these parts."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
-
01-21-2013, 07:42 PM #1731
- Join Date: Feb 2011
- Location: Monroe, Louisiana, United States
- Age: 36
- Posts: 370
- Rep Power: 1428
Good stuff man, I thought you brought a good package! Time for an epic offseason!
Team 3DMJ
StayRXFit Athlete
http://www.stayrxfit.com/V1N1cover.html
Twitter: DVandy02
https://twitter.com/DVandy02
Comeback to Champ- Road to 2013 Contest (Offseason and Contest Prep) http://forum.bodybuilding.com/showthread.php?t=143582903&p=857053553#post857053553
-
01-22-2013, 02:22 AM #1732
-
-
01-22-2013, 11:12 AM #1733
-
01-22-2013, 12:31 PM #1734
-
01-22-2013, 01:35 PM #1735
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Interview was just getting in front of the school board for local townships to introduce myself as a substitute teacher and getting familiar with myself and getting to know them, so when i do teach in their school district they have a better background on me. I cannot interview for a real teaching job to the summer, nobody would hire halfway through a semester.
Anytime, need a recipe holla!
-
01-22-2013, 01:39 PM #1736
-
-
01-22-2013, 01:42 PM #1737
-
01-22-2013, 01:45 PM #1738
-
01-22-2013, 01:47 PM #1739
-
01-22-2013, 01:52 PM #1740
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Thats what i would suggest
I am not a fish eater,
It kills my stomach, makes me very sick, and the only fish i can honestly stomach is grilled shrimp. Besides that everyone else just leaves my stomach in knots/turning.
Sorry guys.. look it up online like All Recipes, Yummly , Dashing Dish, Food Gawker.. Good sites.
Similar Threads
-
bballbrett5 - Might as well start a log over here too for further input...
By bballbrett5 in forum Contest Prep JournalsReplies: 253Last Post: 09-08-2011, 05:51 PM
Bookmarks