I'm starting a new youtube series specific to calf training. turn the volume up on this one, i go over some basics for the exercise.
Excellent! You might want to mention something about reps and sets. I know for me I usually go pretty high reps 15-25 with usually a finishing set to failure. I would love to see a series with some of the other muscle groups. Good stuff... keep it coming
__________________
~ Living a happy and healthy lifestyle
Great wheelz workout and congrats on the ATG @ 300! I like to go ATG or below parrellel and man does it really test core and legs.
SLDL vid demonstrates great form and man you have some monster calves!
Thanks man. I've been giving my legs priority this year and finally starting to see the results. I love destroying them now, especially the calves. Currently working them three times a week, mixture of heavy and volume.
Still want to get my weight up with the ATG squats. Any tips?
Quote:
Originally Posted by PushingTheLimit
I subbed in on this.
Welcome !
Quote:
Originally Posted by ert
okay. Achtest du an diesen Tagen auf deine Kohlenhydrat- und Proteinzufuhr?
Nein
Achtest du auch auf die Groeße der Mahlzeiten, zum Beispiel nicht mehr als 400kcal pro Mahlzeit?
Im Allgemeinen ja
Koenntest du mal so einen Tag auflisten?
zum Beispiel: Fr?hst?ck 8AM, 10:30 AM (nach Training), 1PM, 4PM, 7PM, 10PM, etc.
PS. Befolge deine Rat bezueglich Cardio 15 min. Mache 15 min an Beintagen und 20 min an den anderen Trainingstagen. Zur Zeit befolge ich den vier Tage Spilt den Kane mir aufgeschrieben hat. Es läuft alle sehr gut. Nur die Ernährung muss ich noch hinbekommen.
LG und weiterhin soviel Erfolg
Gro?! Setzen Sie die gute Arbeit fort.
Quote:
Originally Posted by nwskier
strong PR on that paused bench work!
Feeling the strength coming back. Still a ways off your superhuman lifts, but getting there slowly
Quote:
Originally Posted by BigStone
Currently Ascent I weigh 167 Lbs.. 5'3. 12 percent BF the last time I checked. I have a decent size but know that if I can improve my eating habits I will see a positive change in my physique. I have been watching a lot of videos on bulking, counting calories and after all that when I thought nutritionally I was ok I was actually depriving myself. I am trying to follow the 40 /40 /20 nutrition plan. 40 percent carbs, 40 percent protein, 20 percent fat.
That's a good macro breakdown. What is your calorie intake?
i am on that site already i use it to count the calories i eat of foods.....but i meant knowing wat my calories limit shud be for a day...there are many different opinions some say multiply bodyweight by 10-11some 12-15 and then there is the harris equation
or shud i just go by the amount of nutrients i shud have? 1.5g-2g by body weight...0.75g-1g carbs and about 50-80g fat?
i am on that site already i use it to count the calories i eat of foods.....but i meant knowing wat my calories limit shud be for a day...there are many different opinions some say multiply bodyweight by 10-11some 12-15 and then there is the harris equation
or shud i just go by the amount of nutrients i shud have? 1.5g-2g by body weight...0.75g-1g carbs and about 50-80g fat?
there's really no accurate equation for this that works, so i recommend experimenting. try starting at 2500 calories, and cycle your carbs (300g high days, 150g low days). monitor your weight and appearance, and see what happens. bodyweight x 15 is a fairly good equation if your working out hard and have a good metabolism, but experimenting is your best option here.
there's really no accurate equation for this that works, so i recommend experimenting. try starting at 2500 calories, and cycle your carbs (300g high days, 150g low days). monitor your weight and appearance, and see what happens. bodyweight x 15 is a fairly good equation if your working out hard and have a good metabolism, but experimenting is your best option here.
cool man thanks thats wat i been doin this last week which was just experiment just thought i wud ask professional advice to make sure i dont end up starvin myself or anything....
once again awesome blog man i have already used ur idea of 2times a day training with heavy am and volume pm think it worked pretty well i only tried it for my last two days of the week wil try it for other body parts from next week
wud that method work for gettin atleast my arm to grow if i did it for them?
great vids! nice changeup in your log makes it interesting to read. keep it up man
thanks man. good to see you here again. how's the training going?
Quote:
Originally Posted by Ezoo
cool man thanks thats wat i been doin this last week which was just experiment just thought i wud ask professional advice to make sure i dont end up starvin myself or anything....
once again awesome blog man i have already used ur idea of 2times a day training with heavy am and volume pm think it worked pretty well i only tried it for my last two days of the week wil try it for other body parts from next week
wud that method work for gettin atleast my arm to grow if i did it for them?
it should work for the arms. keep me updated on your progress.
thanks man. good to see you here again. how's the training going?
it should work for the arms. keep me updated on your progress.
trainings going good man. starting my winter bulk now - hoping to hit 210-220 by end of winter and then cut down. just gotta make sure I dont get fat haha. hows training going for u?
Thanks man. I've been giving my legs priority this year and finally starting to see the results. I love destroying them now, especially the calves. Currently working them three times a week, mixture of heavy and volume.
Still want to get my weight up with the ATG squats. Any tips?
I have also really focussed hard on legs and boosted my leg size by 4.5cm since May this year. My leg lifts have become more dynamic and try to mix it up weekly. With ATG's, my major success has been including overhead squats (improved hip and lower back flexibility as well as strength) on a rolling basis and also pausing at the bottom of these lifts. It's one of those exercises that will bring some major boosts in squat numbers and I always go light on these with heaps of volume and always go to ATG...balance is a b'std on these! - check out my journal if you ever want to try something new.
Ouch, 3x a week - you must be in permanent pain!
Also, great that you are posting again...always find this thread inspirational!
__________________
"Failure lies not in falling down. Failure lies in not getting up."
That's a good macro breakdown. What is your calorie intake?
Hey Ascent -- My calorie intake per day will be in the 3000 calories per day range. I will try that for about 1 month and see what kind of difference it makes. I hope a lot since this is the first time I will actually be recording everything I eat.
I have also really focussed hard on legs and boosted my leg size by 4.5cm since May this year. My leg lifts have become more dynamic and try to mix it up weekly. With ATG's, my major success has been including overhead squats (improved hip and lower back flexibility as well as strength) on a rolling basis and also pausing at the bottom of these lifts. It's one of those exercises that will bring some major boosts in squat numbers and I always go light on these with heaps of volume and always go to ATG...balance is a b'std on these! - check out my journal if you ever want to try something new.
Ouch, 3x a week - you must be in permanent pain!
Also, great that you are posting again...always find this thread inspirational!
Cool, thanks. This weekend I did a session of dynamic squats with light bands. I found it really helped me this week. In the past I've always felt strong on a heavy leg day if I did dynamic work 2-4 days before. This is something I want to incorporate on a regular basis now.
Quote:
Originally Posted by nwskier
haha, lol. I'd say your're definitely there - those ATG squats are legit
Thanks man. I know it seems everyone has a different definition of ATG. My policy is just to go as deep as I can!
Hey man just a question about the volume and heavy training
when am doin a volume workout for example for arms should i be lifting as heavy a weight as i can to be able to get 10 reps for 10sets or more.... or shud i be goin for a light weight and just do high volume
i normally barbell curl with about 35 to 40kg for 4-6 reps.... when am doin a volume set for arms i lifted 15-20kg for 10reps per set for 10 sets
is that ok or shud i be using less weight when doing volume?
also wud u recommend to me to join sixpacknow.com site i saw that they had u there as one of the people for the six pack of the month....
3. ATG squats (slight pause at the bottom of each rep)
(315) 1x3 an ATG PR (no pause)
Felt good today. The pizza, Thai-food, and ice cream from the previous night must have helped. Getting fat ain't so bad when your strength is going up
Sick ATG PR!
ha, I doubt you are actually getting 'fat' lolz - b/f is probably still at or below 8% heh
but definitely adding strength. how's the upper coming?
I know you already had Canadian Thanksgiving in October but maybe have another round this thursday to satisfy more food pillaging and growth
Flew home to Chicago and was greeted by my 3yr-old nephews with Vancouver 2010 kid hoodies. I was kinda jealous. Torch come through your area yet? I was living in Park City for Salt Lake 2002 - so much fun. Even got to see that awesome hockey game where Canada-Czech Rep. ended up in a tie. Wish I could get to BC in February. It's going to be a great 3 weeks in Vancouver-Whistler
__________________
---> nwskier current lifting journal
http://forum.bodybuilding.com/showthread.php?t=113860351
Hey man just a question about the volume and heavy training
when am doin a volume workout for example for arms should i be lifting as heavy a weight as i can to be able to get 10 reps for 10sets or more.... or shud i be goin for a light weight and just do high volume
i normally barbell curl with about 35 to 40kg for 4-6 reps.... when am doin a volume set for arms i lifted 15-20kg for 10reps per set for 10 sets
is that ok or shud i be using less weight when doing volume?
also wud u recommend to me to join sixpacknow.com site i saw that they had u there as one of the people for the six pack of the month....
that weight looks good. as a general rule of thumb, each set for a 10x10 sessions should be fairly easy until the 7th set. you should never hit failure, though, not even on the final 10th set.
for the record, i have no recommendations to make regarding sixpacknow.com. maybe if they paid me i'd say a whole bunch of great things about them,
Quote:
Originally Posted by nwskier
Sick ATG PR!
ha, I doubt you are actually getting 'fat' lolz - b/f is probably still at or below 8% heh
but definitely adding strength. how's the upper coming?
I know you already had Canadian Thanksgiving in October but maybe have another round this thursday to satisfy more food pillaging and growth
Flew home to Chicago and was greeted by my 3yr-old nephews with Vancouver 2010 kid hoodies. I was kinda jealous. Torch come through your area yet? I was living in Park City for Salt Lake 2002 - so much fun. Even got to see that awesome hockey game where Canada-Czech Rep. ended up in a tie. Wish I could get to BC in February. It's going to be a great 3 weeks in Vancouver-Whistler
i guess it depends on your definition of fat. still see some abs, and i can tie my shoes allright.
would definitely be cool to head back to BC for the Vancouver 2010. see if i can make it happen.
Quote:
Originally Posted by Groundhog2109
very impressed by the depth bro!
thanks. been trying to go deeper. today's workout wasn't ATG, but I'm aiming at least for parallel.
Everytime I pop into this journal it motivates me to hit the iron even harder - cheers big O! for the motivation
Your drop set combo looks freakin insaaane! and DOMS must be a good 10/10! Will have give this combo a try as always up for some wheeelz destruction.
How's the current strategy going with hitting 180 - you already look bigger than 180 already!
I tried the carb cycling diet for 3 weeks. Got to admit it fast-tracked my BF loss and I manage to hold on to the mass but as a contra - my energy levels took a hit and given that I am started boxing again think I will have to retire it for a conditioning cycle. Do you find that your energy levels took a hit as well?
__________________
"Failure lies not in falling down. Failure lies in not getting up."
Everytime I pop into this journal it motivates me to hit the iron even harder - cheers big O! for the motivation
Your drop set combo looks freakin insaaane! and DOMS must be a good 10/10! Will have give this combo a try as always up for some wheeelz destruction.
How's the current strategy going with hitting 180 - you already look bigger than 180 already!
I tried the carb cycling diet for 3 weeks. Got to admit it fast-tracked my BF loss and I manage to hold on to the mass but as a contra - my energy levels took a hit and given that I am started boxing again think I will have to retire it for a conditioning cycle. Do you find that your energy levels took a hit as well?
Hey P!
Haven't hit 180lbs yet. I'm around 177lbs. My goal was to hold 180lbs for two months before cutting. I want to cut at the end of January, so that gives me a few days to hit 180lbs.
What kind of carb cycle were you doing? I found it tough to do cardio on the low-carb days, but then the extra carbs boosted my performance on the high carb days. I was cycling right up to my 5K PR this past summer. Maybe try placing high carb days on the days when you're boxing, or just do 2 (100 gram carb) days a week.
Hey P!
Haven't hit 180lbs yet. I'm around 177lbs. My goal was to hold 180lbs for two months before cutting. I want to cut at the end of January, so that gives me a few days to hit 180lbs.
What kind of carb cycle were you doing? I found it tough to do cardio on the low-carb days, but then the extra carbs boosted my performance on the high carb days. I was cycling right up to my 5K PR this past summer. Maybe try placing high carb days on the days when you're boxing, or just do 2 (100 gram carb) days a week.
Will be following your progress - can't wait to see how you go with 180!
I managed to cut up a bit and grow/retain mass so the strategy works. With the split, I referenced a Muscle and Fitness article and based on the following ratio's. 3 days low carbs and 6 day moderate carbs. Recent pic updates show that vascularity is back on track. Even on the moderate days feels like my body was playing catch up and might have to muck around with the balances when I give it another shot.
Low carbs would be in the vicinity of 150-220g and moderate range would have been 385-450g. Protein levels are generally set at 230g a day.
__________________
"Failure lies not in falling down. Failure lies in not getting up."
Will be following your progress - can't wait to see how you go with 180!
I managed to cut up a bit and grow/retain mass so the strategy works. With the split, I referenced a Muscle and Fitness article and based on the following ratio's. 3 days low carbs and 6 day moderate carbs. Recent pic updates show that vascularity is back on track. Even on the moderate days feels like my body was playing catch up and might have to muck around with the balances when I give it another shot.
Low carbs would be in the vicinity of 150-220g and moderate range would have been 385-450g. Protein levels are generally set at 230g a day.
First of all I just started following your thread and its inspirational. I wanted to post my diet & routine and get your prespective on it. My goal is to have abs like yours I think diet of me is the hardest part so props to you for this sticking to your guns.
Current Diet:
Ealry Morning: ON WHey 2 scoops & a banana
Late Morning: 3 eggs with spinach, onions, tomatoes & 2 wheat toast, 8 oz cranberry juice & cup of cofee
Lunch: salad with grilled chicken fat free dressing, oatmeal with 1 tblsp of honey
Afternoon Snack: ON Whey 2 scoops & half-can of gatorade
early evening: 20 pieces of peanut, 1/2 cup cottage cheese with blueberries & rasberries pre-work out meal: 124g of tuna steak with veggies & half yam, creatine monohydrate
after-work out- ON WHey 2 scoops, creatine monohydrate & piece of fruit
pre-sleep- glass of skim milk & half a bar of dark choclate
my current workout:
monday - chest
tue - arms
wed - legs
thurs - back
fri shoulders
I do cardio after each workout 20-30 mins and cardio on weekends. The workouts are high volume with emphasis on bench, pullups, chinups & dips.
With my diet I have started playing around with carbs on legs day I will add more carbs by adding an extra spoon of honey or having a gatorade before working out to keep carbs at 300-350 low carb days try to keep carbs under 200.
Current weight: 200lbs/Bodyfat 14%
Last edited by 1koolcat; 12-03-2009 at 07:46 AM.
Reason: more details
okay. Achtest du an diesen Tagen auf deine Kohlenhydrat- und Proteinzufuhr? 
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