Just a place to write down training stuffs.

[SupaaJ]

CHEST/SHOULDERS/TRICEPS/BACK WIDTH/BACK THICKNESS

Sat, April 20

INCLINE BB PRESS
205x11, 3, 2
30 sec pec stretch with db's

DB SEATED PRESS
70'sx10, 5
30 sec Delt stretch

BB CGBP
185x12, 6
EZ bar oh stretch 30 sec

^Exaggerated negative on all these presses so it makes it much more difficult.

PULL UP
Wide Grip +25x8, Wide Grip bw x 7, Medium Grip bw x 3

PRECOR ROW
210x15, 9
Wide bw hang 45 sec

Awesome session.
Loving DC.
Set all new PR's.
looking forward to strength rises.
Only did one rest pause on my 2nd and 3rd pressing movements to keep everything moving along nicely.

[SupaaJ]

Biceps, Forearms, Calves, Thighs
Tuesday, April 23

**** workout.
All that needs to be said.

On to today.
Chest, Shoulders, Triceps, Back
Thursday, April 25

1) BB Incline Press
225x8, 3

2) Seated HS Overhead Press
2pps+25x10, 5, 3

DB Fly Stretch 30 seconds

4)Lying EZ Extension
80x15, 5, 3

DB OH Stretch 30 seconds

5) CG Pulldown
220x6, 200x5, 180x5
Triple Drop Set

6) One-Arm DB Row
105x10

Wide hang bwx60 seconds

Set a solid PR on BB Incline with this training. Felt like piss 2 days ago, felt like Captain America today.

You'll notice most sets are true DC with a straight set followed by two RP sets. However, some exercises/days I choose only one RP. One-Arm DB Rows do not lend themselves to RP Training so I just did a straight set.

[nwskier]

Nice pressing J!

[fittofattofit]

Strong PR on the incline BB press .... hard work with the RP set on that. Do you have a spotter or do you do that in a cage?
Big effort on those HS OHPs and the CG pull-down drop set
Great workout Captain

[viennafat]

Yea, that is a solid Incline BB PR, J.
2pps for 8 reps is freakin nice.

Great session.

[SupaaJ]

Tuesday, April 30
Back Traps

Pulldown Wide
70x15
120x6
^warm up
Bw pull up wide
10 reps
+30x6, 2, MG 6 (RP)

CG Cable Row
120x10
160x8
200x10

DB Kroc Row
110x22

BW Wide Hang (No Straps)
50 seconds

BB Shrug
225x32

DB Shrug
105'sx22

[fittofattofit]

So you're only working out one day a week now, right?
Strong grip is strong : 50 second hang >> BB shrugs x 32 >> DB shrugs x 22. Forearms must've been busting

[SupaaJ]

I've been critically thinking about how I can incorporate volume and intensity without getting burnt out. You see intensity (HIT) gets me strong and motivated to lift. But volume gets me big. So I struck an idea.

Have a time limit for the session of 45 minutes.
Hit two body parts per session.
18 sets of volume total.
Rep range 8-15.
Perform Giant sets.
Perform 3 sets per movement.
Perform 3 movements per body part.
Rest 30-45 seconds between movements.
Rest 1.5-2 minutes between Giant Sets.
Train 4 days per week.

So the 6 movements I do are all in a row in case that was hard to understand.

Recommended split:
Back Traps
Chest Biceps
Legs
Shoulders Triceps

Loving it thus far. I actually maintain strength even with the fast pace. Mainly because the two body parts do not affect strength when performed back to back.

I get that skin stretching pump yet I can lift moderately heavy.

I have been knocking out the 18 work sets in 40 minutes tops.

[viennafat]

Hey Justin, what's going on?

How's training, how's life?

Are you still going with the approach you mentioned above?

[SupaaJ]

Im still alive, training hard.

Thought I'd add a video of a YouTube Strength Project find. This guy is nothing like us (clearly NN), but his thoughts on nutrition are so very very true.

http://www.youtube.com/watch?v=uOOVwbOFL8s

I stopped taking 300 grams of protein a day (150 of which was whey) and take maybe 200 now and I'm getting bigger. The massive amounts of sweeteners I was taking my body was rejecting. I was developing allergies and I know for a fact 50 grams of whey is not as effective as 50 grams of beef, tuna or chicken. No study on Earth could change my mind. The body does NOT assimilate powdered food like REAL food.

Where is my protein from?

Meat.
Milk.

Peace all.

[fittofattofit]

Are you still sticking to the 18 sets in 40 minute sessions?
Any contest lined up yet?

[StressMonkey]

I stopped taking 300 grams of protein a day (150 of which was whey) and take maybe 200 now and I'm getting bigger. The massive amounts of sweeteners I was taking my body was rejecting. I was developing allergies and I know for a fact 50 grams of whey is not as effective as 50 grams of beef, tuna or chicken. No study on Earth could change my mind. The body does NOT assimilate powdered food like REAL food.

Word. I got a smack on the back of my head from my doc about how much whey I was ingesting. I thought my weight was going to tank when I cut almost all out it out but it didn't. Very eye opening.

[SupaaJ]

Are you still sticking to the 18 sets in 40 minute sessions?
Any contest lined up yet?

Close to that for sets and time. An example was yesterdays Delt/Trap/Abs session.

Did two Tri Sets.

1) Standing BTN Press 4 sets
2) DB Shrug 4 sets
3) Bench double Crunch 4 sets

4) BB Upright Row 3 sets
5) Resistance band side raise 4 sets
6) Leg Raise 3 sets


45 minutes total.

Word. I got a smack on the back of my head from my doc about how much whey I was ingesting. I thought my weight was going to tank when I cut almost all out it out but it didn't. Very eye opening.

Good on your doc for letting you know what the supplement industry doesn't want anyone to know. Their products have zero correlation to good health. And are vastly ineffective compared to food. Not that IFBB pros aren't on other stuff, but I can think of many greats that did it on solid food. Evan Centopani, Dorian Yates, Kevin Levrone. They all know the efficacy of a scoop of powder pales in comparison to real food.

Of course eating enough protein from food alone is hard, and no one does hard stuff.

[SupaaJ]

Hey Justin, what's going on?

How's training, how's life?

Are you still going with the approach you mentioned above?

Hey Tom, life's treating me pretty well. Getting more and more serious with girlfriend and looking to take my career a step up into management soon at Apple. Biggest decision in the coming years will be whether we end up staying here in Hawaii or move to the mainland. Missing it a bit now that I've lived in Hawaii 5 years next month! Time flys!

Everything grand with you?

[viennafat]

I'm with you and StressMonkey on the whole protein intake thing. Things are getting out of hand these days.
Last week there was some guy on here who eats 400+ grams of protein a day. And he was just over 200lbs. I was like wtf?
That just doesn't sound right.

I stopped being so anal about protein intake and I saw my daily totals drop quite a bit, but I saw no difference in performance or gains, or whatever.

Hey Tom, life's treating me pretty well. Getting more and more serious with girlfriend and looking to take my career a step up into management soon at Apple. Biggest decision in the coming years will be whether we end up staying here in Hawaii or move to the mainland. Missing it a bit now that I've lived in Hawaii 5 years next month! Time flys!

Everything grand with you?

That's awesome news. Glad to hear things are going well, bro.
5 years? Damn, it's been a while. If you ended up moving back to the mainland would you move back home (Chicago) or somewhere else?


I'm good too, man. Work is alright, family is good, and we have our health. Plus I have a nice vacation coming up in 6 weeks.

[StressMonkey]

Hey Tom, life's treating me pretty well. Getting more and more serious with girlfriend and looking to take my career a step up into management soon at Apple. Biggest decision in the coming years will be whether we end up staying here in Hawaii or move to the mainland. Missing it a bit now that I've lived in Hawaii 5 years next month! Time flys!

Everything grand with you?

Glad to hear you're doing well J. Excited to see what's unveiled at WWDC today!

[Huntarious]

J, are you on a strict workout split now or just going in and destroying certain bodyparts?

Also are you currently tracking macros?

[nwskier]

What's up Justin? How you been? Cliffs on workout highlights/goals?

I've been just overloaded w/ work the past two months, but now that it's summer and work travel is tapering off, time to get back with some serious consistent gym time and goals.

Hope you've been good and things are going smooth at work and with the gf! drop by the trifecta sometime. I'll be posting more often starting this week

[viennafat]

Yo J,
How's it going, man?

[PBateman2]

SupaaJ is gone?!?!?!?!......I is sad.

[nwskier]

J- not sure you are checking this anymore, but last minute effort to contact ya. I'll be in HNL for a quick 72 hour vacation this week. hit me up on here if you're still following

[SupaaJ]

Hello there folks. I just wanted to say hey, and write down my upcoming goals. To keep me accountable. Also to ramble a bit.

Still living in Hawaii, working for same company, dating same girl (engaged now).
33 now, weighing 220 now. Training is good. A bit banged up with annoying left shoulder and low back. Nothing awful but I gotta pay mind to them.

I stopped doing routines, plans, specific sets, days for body parts, it's all out the window. Ok ok I suppose I have somewhat of a rough plan, as I do train opposing parts when in the gym.

Biceps with triceps, quads with hams, chest with back, etc.

GOALS/GUIDELINES
-Train the muscle, not the nervous system (I never go under 10 reps, usually 10-25).
-I do 85% Isolation movements. Call security, it's about to get ugly in here.
-Avoid all movements that even remotely bother my joints, this level of training volume requires perfect form and 100% safe movements.
-19" arm pumped, I'm 18.2" now. Allllmmmooossstt hit 19 before, gonna make it this time. Why is this different than before you ask? Where I failed? I'm training with reckless volume. Endless 10+ rep sets, no less than 3 times per week. Yes, that is 3 times just for my arm day. Basically, they are sore nearly everytime I train them.
-Zero regard for traditional training thoughts or routines. I've always done better alone.
-Almost entirely "pump" training. Light work. Opposite of Dorian Yates. The anti power building. The anti powerlifting. Whatever the hell you'd like to call it. I just sit down with something manageable (say the 30's) and curl until I'm bored (usually 8-12 sets, then I do overhead two DB extensions for the same). Then I walk over to the cable machine and do a dozen more sets of unilateral cable pressdowns and curls.
-unilateral focus. You see my low back issues all come from a stronger left leg side, so I'm doing everything unilaterally. I also want perfect balance in the upper body.
-I do almost no compounds. No deadlifts, no barbell squats, no bench. Zero barbells. My lanky ass build hates the barbell. Tears me up every time. I could care less what I bench or squat.
---the compounds I will do are DB split squat and DB supported row (in a VERY specific manor to target upper middle back for shoulder health).
-I will be 235 lbs with 19" arms and no more than a 34" waist. This should take me most of 2014. Then I can diet to 205-210 and target some men's physique shows. For now I'm just recklessly getting big. No supplements though other than multi and creatine. All I really eat is ground turkey (1.2lbs per day), mixed nuts, whole milk, brown rice, steel cut oats, and broccoli. I do cheat a bit, but the basics remain the same.

Rough idea on movement choices:
Legs: unilateral standing leg curl, unilateral leg extension, DB split squat, calf raise, and the money of all lower body movements the GHR(glute-ham raise). This has beefed my low back, glutes and hams the hell up.
Chest, back, delts: we have these cable machines that offer amazing flexibility. I use the pulldown for a special twist of lat pulldowns, the seated cable cross for chest (only chest movement), and also use one machine for side raises. Other addons are DB supported rear laterals and DB supported semi supinated grip mid back row. The way I do these with a contracted hold makes 50lb dumbbells impossibly heavy.

With all that said I will post progress pics along the way and stay up to speed around here. Who knows, I may train arms 4 days a week just for giggles.
Idea is arms 3-4x per week, legs 2x, and chest/back/delts 2x. I'll be lifting 5-7 times a week. Meh this isn't that hard. Less is not more......More is More.

[fittofattofit]

Welcome back Justin! It sounds like the training (and life) is going well and that you've been adding quality mass with what you've been doing. If your joints and back are healthy, and if you're getting bigger and staying lean then it's working for you. It'll be good to see how you go this year

[-calvus-]

Nice to see you posting Justin. Sounds like a solid hypertrophy focused plan man. Good luck with the goals this year man.

[viennafat]

Holy shiit, J is back!

Good to see you around, bro.

Congrats on being engaged. That's good stuff.


I like your approach. Staying healthy and injury free should be a top priority.
I'm going down that same path myself. (and I still managed to injure myself!)

Arms sound beastly already, so it will be cool to see how much more you can grow them.
That's a shiitload of volume so it should pay off.

[SupaaJ]

^Thanks a lot guys, good to see some familiar faces (physiques) around here.

This is what I knocked out the past 10 or so days as an example of what my training looks like.
Sunday, 2/9: Upper
Monday, 2/10: Off
Tuesday, 2/11: Legs
Wedsnesday, 2/12: Arms
Thursday, 2/13: Chest/Back
Friday, 2/14: Arms
Saturday, 2/15: Legs

Sunday, 2/16: Chest/Back/Shoulders
-DB Supported Semi-Supinated Grip Row 30's-45's for 8 sets
-Two Cable seated pulldown (pulling from a far out reach towards hips, flexing lats hard each rep, my grip is parallel) 80-120 7 sets
-Seated cable cross(same company that makes the pulldown apparatus I use) 30-50 7 sets
-DB supported rear lateral 10 sets 15's-20's

Monday, 2/17: Arms
-DB seated hammer two arm curl s.set with two DB overhead extension (using two dbs at same time) 20's-30's for 10 sets each
-Rope pressdown 8 sets
-Single arm cable curl 8 sets

Tuesday, 2/18: Off
Wednesday, 2/19: Legs
-GHR s.set with One Leg Press 7 sets each
-Single leg extension, double reps and alternate each leg. 2,4,8,16 did 2 circuits at this setup/weight (start with left leg and 70lbs, 2 reps left leg, 2 reps right leg, back to left for 4, and so on) quite frisky on the lactic acid. Especially when I went up to 90 lbs and did 2 more circuits, this time only 2,4,8 though.
-10 sets calves

Thursday, 2/20: Upper

Trained 10 of 12 days. Arms feel great overall, elbows ever so slightly letting me know they do not appreciate the volume. Keeping it in mind. Added a couple example days of what is getting accomplished in an average session.

Need to snap a decent photo soon.

[fittofattofit]

Solid workouts hitting 10 out of 12 days and your training sounds super-intense. I can really visualise the lats flexing with the two cable seated pulldown, and those single leg extensions with the 2, 4, 8, 16 had to be painful.

[nwskier]

J -
Great to see you back. Congrats on the engagement and all the other successes. Seems like you've been doing real well - stoked for ya!

Bummed to miss ya back in October. Was in HNL for a quick weekend getaway. ended up lifting one night at the 24HR nearby the convention center in Waikiki. Met up with a few friends from Canada and just kicked it for a weekend on the beach. needed that so bad (and got my prized coffee from Coffee Gallery on North Shore - love that place).

I'm sure i'll be back again sometime. Been pretty busy at work this winter so haven't kept up on subs as well, but will definitely be following.

[PBateman2]

THE MAN made an appearance and then disappeared!!! WUT??!?!?!??!?!

SupaaJ I am happy things are going so well for you. You deserve it, man!

Let's get this log going

[andimoff80]

OMG!!!!!!!!! He's back!!!!!

Good to see you back here Justin, was hoping everything was going well in paradise.

Congrats on getting engaged! Now get some work done son!