Ascent 2009

[Ascent81]

upper heavy

TU 10.3

bike 2 miles in 4:40 level 10

bands

1. flat bench (pause at bottom)
95/ 5
145/ 5
195/ 5
205/ 5
215/ 5

2. incline dumbbell press (3 min)
70's/ 1x12, 1x11

3. machine flyes (1 min)
115/ 8x12

4. dumbbell row (2.5 min)
50/ 6
60/ 6
85/ 6
115/ 6

5. reverse machine flyes (1 min)
120/ 4x10

5. chest supported rows (1 min)
120/ 9x10, 1x14 (mixed grip)

6. close grip bench press (3 min, pause at bottom)
185/ 1x7, 1x8, 1x6

7. hammer curls
50/ 4x 6 (right arm) 5 (left arm)

nothing like a two hour workout (starting at 8AM) to get the day going!

[Groundhog2109]

2 hours wow! I can't wait til I go back for Business School so I can do that again haha

[Ascent81]

Originally Posted by Groundhog2109

2 hours wow! I can't wait til I go back for Business School so I can do that again haha

better to go for your PhD. then you actually get paid to be a bum

[KenTMaroon]

Originally Posted by Ascent81

better to go for your PhD. then you actually get paid to be a bum

Good comment, especially here in the States where there's financial aid for the PhD whereas you pay your own way for the MBA. And of course you can always quit the PhD track when you've gotten the MBA... just sayin'....

[Masknight]

when do you upper heavy, how come you do so many reps? is it heavy in the sense that the weights are just heavy for you? I'm about to try an upper/lower heavy, rest, upper/lower volume split and i was goign to just say in the 3x5 for the heavy portion.

also, thanks for making me use my high school and college german skills all over again. XD

[ert]

Originally Posted by Ascent81

Bill Starr 5x5

Montag: Kniebeugen, Bankdr?cken, Rudern
Mittwoch: Kniebeugen, Military Press, Kreuzheben, Klimmz?ge
Freitag: Kniebeugen, Bankdr?cken, Rudern

or, for more traditional bodybuilding:

Montag: back/chest
Mittwoch: legs, calves
Freitag: shoulders/arms

danke schoen

[ert]

Originally Posted by Ascent81

better to go for your PhD. then you actually get paid to be a bum

hi, an question. hast du leckere rezepte fuer meine diaet und meine aufbauphase?

[Ascent81]

10.16.09

legs medium

upright cycling
5:00/ 2miles

hack paused calf press (2 min)
90/10x1
180/10x1
270/8x3

cross armed front squats (2:30)
(65/5x1, 95/5x1, 115/5x1, 135/5x1, 155/5x1)
185/2x1
225/2x1

back squats (2:30 min)
225/5x2

dumbbell stiff-legged deadlifts
45's 1x40

stretching 15:00min

feeling sick today.

[Ascent81]

Originally Posted by Masknight

when do you upper heavy, how come you do so many reps? is it heavy in the sense that the weights are just heavy for you? I'm about to try an upper/lower heavy, rest, upper/lower volume split and i was goign to just say in the 3x5 for the heavy portion.

also, thanks for making me use my high school and college german skills all over again. XD

i guess i should call it heavy + volume, because on those days we combine the two. 3x5 is a good traditional number for heavy

[Ascent81]

Originally Posted by ert

hi, an question. hast du leckere rezepte fuer meine diaet und meine aufbauphase?

ja!

Muscle Milk mit Hafer und einige Milch

yummy

[Ascent81]

Originally Posted by KenTMaroon

Good comment, especially here in the States where there's financial aid for the PhD whereas you pay your own way for the MBA. And of course you can always quit the PhD track when you've gotten the MBA... just sayin'....

Financial aid is also secured for a PhD in Canada, usually a maximum of five years. only problem is that for the good departments in North America, normal acceptance rate is around 5%, or less.

[Ascent81]

10.17.09

horizontal push/ pull

bands

paused benchpress (3 min rest)
95/3x1
145/3x1
195/3x1
215/3x1
225/3x4

incline dumbbell press (3 min)
80's/8x1
90's/5x1

machine flyes (2 min)
100/20x5

single arm dumbell rows (2 min)
left)
60/12x1
70/12x1
85/12x1
right)
same

rear delt cable flyes (90 sec)
17.5's/8x4

chest supported rows (2 min)
75/20x6

dynamic close grip benchpress (2 min)
145/5x5

machine ext. 24's (2 min)
80/(8x3)x3

reverse ez curls (1 min int)
65/8x8

reverse wrist curls (1 min)
25/12x4
superseted with wrist rolls
40's/10x4

[wabeer1]

Hey O

Just wondering what training strategy you are following at the moment - are you still hitting the gym 2x day still.

Hell solid lifts as usual

[Ascent81]

Originally Posted by wabeer1

Hey O

Just wondering what training strategy you are following at the moment - are you still hitting the gym 2x day still.

Hell solid lifts as usual

Hey P,

I am only training once a day, six days a week -- not including any extra running I do (which I'm currently doing a couple of times per week in the evening).

The training approach is a mixture of Bill Starr, 10x10, and West-Side Barbell. This is Timberwolf's creation.

Mon: heavy legs
Tuesday: horizontal push/pull
Wednesday: light legs
Thursday: vertical push/pull
Friday: medium legs
Saturday: horizontal push/pull

So every body part gets hit three times a week. The volume and rep-range changes every day.

[KenTMaroon]

Originally Posted by Ascent81

Financial aid is also secured for a PhD in Canada, usually a maximum of five years. only problem is that for the good departments in North America, normal acceptance rate is around 5%, or less.

Right on, though it's complex.

I assume we're talking here about PhD in Business with a concentration in Economics and/or Finance, not a PhD in an Economics Department, which is quite a different game and some variation in the schools considered good.

Generally, the students I've advised who have taken the plunge and applied for the PhD and the MBA, saying that if they don't get selected for the PhD they'd like to attend for the MBA, have done pretty well. For the PhD the rec letters are far more important than they are for the MBA -- at least in my observation.

Being myself a Guiness Records ABD for a total of 73 years (2 universities!! lol!), I'd still recommend the PhD be considered.

[wabeer1]

Originally Posted by Ascent81

Hey P,

I am only training once a day, six days a week -- not including any extra running I do (which I'm currently doing a couple of times per week in the evening).

The training approach is a mixture of Bill Starr, 10x10, and West-Side Barbell. This is Timberwolf's creation.

Mon: heavy legs
Tuesday: horizontal push/pull
Wednesday: light legs
Thursday: vertical push/pull
Friday: medium legs
Saturday: horizontal push/pull

So every body part gets hit three times a week. The volume and rep-range changes every day.

3x week sounds hardcore - props! Looks like a great strategy that you are running with and really like how you experiment with training. Gonna be borrowing some of this strategy down the track.

[Ascent81]

vertical pull/ push

cycling (level 10)
5:00 / 2miles

bands

uneven grip pullups (2 min)
bw/12x4
bw/8x6

hammer strength front pulldowns (90 sec)
left)
90/6x2
90/10x1
right)
same

steep incline press (2,3,4 min rest)
40's/10x1
50's/10x1
60's/10x2

delt circuit add-on sets
laterals- 25's/8x4
upright rows- bar/12x3
front raise- 25's/8x2
press behind neck- bar/35x1

trap circuit (90 sec)
trap bar shrugs- 185/8x3
overhead dumbell shrugs- 25's/12x3
behind back shrugs- 135/15x3

[Ascent81]

10.19.09 (pm)

arms

dip machine (1 min)
205/10x8

overhead dumbell ext. (90 sec)
left)
25/12x3
right)
25/8x3

reverse curls (30 sec)
55/8x8

concentration hammer curls (90 sec)
30/6x6 (right/left)

bicep machine
45/ 21's x2 (7 lower range, 7 upper range, 7 full range)
supersetted with
cable curls
47.5/ 20x1, 18x1

[Ascent81]

10.20.09

heavy legs

cycling
5:00/ 2 miles

paused hack calf press (2 min)
230/12x1
230/12(15 partials)x2

squats (2,3,4,5,6 min rest)
135/3x1
155/3x1
185/3x1
205/3x1
225/3x1
275/3x2

dumbbell stiff deads (3 min)
100's/ 10x3, 6x1

ATG front squats (3 min)
135/5x5

stretching 16:00

[Ascent81]

I've been brainstorming for a while about how I should approach gaining muscle this winter. I'm now thinking I'm going to stick with what I was doing last January and Feb. As they say, it ain't broke, don't fix it During those months I was making awesome progress, and the weight I put on was muscle, with little fat. It is so easy to let things slip when you're bulking. I know from first-hand experience. So, it's time to start using fitday.com again, track every calorie i eat, and train like a beast. I wouldn't mind training twice a day again, maybe three times a week. And I also want to increase my cardio. From past experience, this doesn't hinder my gains.

Here's a general outline:

Mon - 3000 cal, 300 carbs
Tues - 3000 cal, 300 carbs
Wed - 2700 cal, 250 carbs
Thurs - 2700 cal, 250 carbs
Fri - 2500 cal, 150 carbs
Sat - 2500 cal, 150 carbs
Sun - 2500 cal, 150 carbs

As always, the protein and fat ratios shift around accordingly.

My goal is to reach 180lbs under 10% bodyfat by Feb.

[Masknight]

when you manipulate your carbs this way, is this heolping you cut fat and gain muscle? why couldn't you just have a higher protein/carb intake on work-out days then maybe cut them down on rest days? I'm trying to do something simliliar as what you're doing and it's difficult to revolve life around the continuing carb change and it's been tough on the stomach.

[Ascent81]

Originally Posted by Masknight

when you manipulate your carbs this way, is this heolping you cut fat and gain muscle? why couldn't you just have a higher protein/carb intake on work-out days then maybe cut them down on rest days? I'm trying to do something simliliar as what you're doing and it's difficult to revolve life around the continuing carb change and it's been tough on the stomach.

carb cycling is controversial, but i've used it both for clean bulking and cutting. carbing up after a depletion period seems to have an anabolic effect, so it's a great way to put on lean mass. also, a few low carbs days are good to increase protein/fat intake, which is good for muscle recovery. i don't know how essential it really is, but i've had good results from it, so i'm going to stick with it.

as for rest days, i don't really have rest days. some weeks i take sunday off, but i find reducing carbs three days a week is hassle free.

[goddaloveme]

Nice to see you back in here posting. Always like to see what you are up to so I can get some new ideas

[Fit4Life22]

wow ascent, i thought that you had retired, lol. Glad to see you are back posting your workouts and diet!

[Ascent81]

Originally Posted by Fit4Life22

wow ascent, i thought that you had retired, lol. Glad to see you are back posting your workouts and diet!

LOL, i did retire. went for a few months without eating below 200 grams carbs. yesterday went down to 150 grams and thought i was going to die.

how's the training going?

[Ascent81]

SA 10.24

dynamic and light legs

1. speed squats (30 sec rest)
(135) 3x10

2. front squats (2 min rest)
(135) 1x3
(155) 1x3
(185) 1x3
(205) 1x1
(225) 1x1

3. lying leg curls (30 sec rest)
(60) 5x20

4. leg extensions (20 sec rest)
(60) 5x20

1. seated machine calf (1 min rest)
(110) 3x40

2. standing machine calf (1 min rest)
(95) 2x20

stretching, 12:00min

recumbent bike (level 10)
1 mile in 2:00 PR!

1. wrist dumbbell rolls (1 min rest)
(40) 4x15

2. reverse barbell wrist curls (1 min rest)
(35) 4x10

[nwskier]

good to see back dood!

legs must have appreciated the light weight day, heh.
but I wouldn't exactly say 225 on fronts is light

and lol at retiring

edit: strong paused work on the other workouts too

[Ascent81]

SA 10.24

diet

1. 2 scoops Muscle Milk (natural, chocolate flavor), 1/3 cup organic oats, 1 tbsp peanut butter, 1/2 cup frozen berries

2. 1/2 chicken breast, whole-wheat pita

3. ground sirloin (125 grams), mozzarella cheese, salsa

4. 1. 2 scoops Muscle Milk, 1/3 cup organic oats, 1 cup whole milk

intraworkout: 2 scoops InTrain, 1 scoop Purple Wraath

5. post-workout. 1 cup liquid egg-whites, 1 scoop Muscle Milk, half cup berries, 2 chocolate rice cakes

6. ground sirloin (125 grams), 2 whole eggs, salsa

Fat: 94.0
Carbs: 150.0
Protein 230.0

calories 2530

[nwskier]

^ props. that is a tasty diet too

ever include Quinoa for grains? I'm addicted to that supergrain

[Fit4Life22]

Originally Posted by Ascent81

LOL, i did retire. went for a few months without eating below 200 grams carbs. yesterday went down to 150 grams and thought i was going to die.

how's the training going?

It's going well. My diet and training have completely changed though. I have been intermittent fasting for the past 2 months now and have had great results so far. I've also started FST-7 and have never been so sore in my life!