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08-25-2011, 12:33 PM #121
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08-25-2011, 02:36 PM #122
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,951
- Rep Power: 137132
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08-25-2011, 03:26 PM #123
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08-25-2011, 03:44 PM #124
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,951
- Rep Power: 137132
That's all I need.. in fact I can do it will just the honey! It's better if the salmon has a tiny tiny amount of char on it though.. adds a nice contrast to the flavor
You can mess with the ratio of honey to soy sauce tho, or just do the honey alone of course
As I write this i'm realizing how PUFFY I feel today. Ever have those day where it feels like there's a big fat roll around your belt line?? I'm havin that kinda day!
Oh well."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-25-2011, 04:13 PM #125
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,951
- Rep Power: 137132
I'm thinking of revising my split.. what do you think of:
Upper + Calves (39 Sets)
Deadlift 5x5
Chin-Ups or Lat Pull Down 5x5
Rows (Close or Wide) 4x5
Incline Chest Press 5x5
Flat Chest Press 4x5
Upright Rows 3x6-8
Bicep Curls (Any Non-Machine) 3x6-8 + 1 Concentration Move 1x8-10
Dips/Weighted Dips 3x6-8 + 2x Concentration Moves (inner and outer) 2x8-10
Calf Movement (Any) 4x10-12
Lower + Abs (34 Sets)
Squat 5x5
Leg Press 4x5
Hack Squat 4x5
SLDL 5x6-8
Hamstring Curl (any) 5x6-8
Quad Extension 4x6-8
Weighted Ab Movement (any) 4x10
Leg-Raises 3x10-12
this would be a monday tuesday, thursday friday split."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-25-2011, 05:07 PM #126
I always add honey to my salmon! Sooo good!
Try this marinade for your salmon if you get a chance, it's awesome...for a couple of filets...
4 tablespoons honey
3 tablespoons lime juice
2 tablespoons orange juice (key ingredient IMO)
sea salt and black pepper
Combine juices and honey and pour over salmon. Sprinkle with the sea salt and pepper. Bake 10-12 minutes on 400 or until salmon flakes with a fork.
What I like to do is poke holes in the salmon when it's done and pour the juice from the pan over it before serving. I make this all the time. I lurve me some salmon!
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08-25-2011, 05:37 PM #127
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08-25-2011, 05:46 PM #128
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08-25-2011, 06:34 PM #129
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08-25-2011, 06:51 PM #130
Yep, puffy was me yesterday. Did not like. Evened out today thank goodness!
^That's what I was thinking. Too much volume if the intensity is that high.
Might want to reconsider and do one compound on each day, then some supplemental lifts. Similar to the baby got back routine lovingit is doing and GST I'm doing. 4 day split. Lots of intensity, moderate volume.
I had about half that volume in my routine this morning, was going heavy so I took longer rest breaks and it was about a 90 minute workout...longer than usual for me.
Here's the GST thread: http://forum.bodybuilding.com/showth...hp?t=121353501
I like it because I can pick from a list of exercises, depending on what's working for me, what I like, and what needs to be improved. I don't exactly follow the alternating rep ranges for the supplemental lifts though.
The way that split you posted is set up looks like you'll burn out pretty early. Going heavy on squats, then leg press and you won't have much juice left for the hack squat or the other exercises. Just drop some of the exercises and split them up more is my advice.
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08-25-2011, 08:33 PM #131
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,951
- Rep Power: 137132
That was an epic leg day.. I hit some PR's.
I did 500lbs on the Leg Press for 8-7-7-7-6... never done that much before, and I just got back into training my legs for size.. exciting stuff! Plus, I love that I can see the fibers twitching when I warm up now:
That's my right leg
Here's an oddly veiny ARM shot during a leg day:
and HERE is dinner/post-workout
Tasted MUCH better than it looks I think:
6oz Lean Ground Turkey + 2 eggs + HUGE serving of spinach into an omelet type deal
Tomato
Pink Lady Apple
Large Bowl (5 Cups) kettle corn (im trying to eat this stuff up)
Sprite Zero
Tomorrow im going Back + Abs + Arms"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-25-2011, 09:34 PM #132
- Join Date: Oct 2010
- Location: Ontario, Canada
- Age: 33
- Posts: 1,272
- Rep Power: 1032
Just caught up on last 5 pages... Good stuff going on here. Good to see you taking advice from people who evidently know what they are doing. Lifting heavy and not being shy to gain weight is the way to do it right, and it seems like that is the path you're headed down.
Workout Journal: http://forum.bodybuilding.com/showthread.php?t=137788213&pagenumber=
BTK. Murdering a gym near you.
[24.7g IIFYM mixed with 16.8g IF]
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08-25-2011, 10:23 PM #133
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08-26-2011, 02:44 AM #134
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55892
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08-26-2011, 03:55 AM #135
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08-26-2011, 05:50 AM #136
All this talk of salmon is getting me hungry and I still have another 4 hrs before I break my fast..... Sad..
Theres a guy where I lift no joke its 235lbs at ~8-10%bf but the guy has no legs.BTK - Work. Hustle. Kill.
5/3/1 Winter Bulk - http://forum.bodybuilding.com/showthread.php?t=137721563
PB's
Bench: 240x5
Squat: 285x3
Deadlift: 405x2
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08-26-2011, 06:15 AM #137
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80661
Fixed this for you:
Monday - Upper Pull
Deadlift 5x5
Chin-Ups or Lat Pull Down 5x5
Rows (Close or Wide) 4x5
Bicep Curls (Any Non-Machine) 3x6-8
Weighted Ab Movement (any) 4x10
Leg-Raises 3x10-12
Tuesday - Lower - Quad Emphasis
Squat 5x5
Leg Press 4x5
Quad Extension 4x6-8
Calf Movement (Any) 4x10-12
Thursday - Upper Push
Incline Chest Press 5x5
Flat Chest Press 4x5
Upright Rows 3x6-8
Dips/Weighted Dips 3x6-8
Weighted Ab Movement (any) 4x10
Leg-Raises 3x10-12
Friday -Lower - Ham + Glute Emphasis
SLDL 5x6-8
Pull-Throughs 5 x 8
Hamstring Curl (any) 5x6-8
Calf Movement (Any) 4x10-12"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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08-26-2011, 06:33 AM #138
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,951
- Rep Power: 137132
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08-26-2011, 07:49 AM #139
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,951
- Rep Power: 137132
Here is what I am thinking for today:
Deadlift 5x5
Chins or Lat Pulls 5x6-8
Rows (Wide or Narrow) 5x6-8
Upright Row 3x6-8
Bicep Curl (compound) 3x6-8
Tricep Extension 3x6-8
Weighted Ab 3x10-12
Hanging Leg Raise 3x10-12"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-26-2011, 07:52 AM #140
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,951
- Rep Power: 137132
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08-26-2011, 07:53 AM #141
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08-26-2011, 10:47 AM #142
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08-26-2011, 11:04 AM #143
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08-26-2011, 02:22 PM #144
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,951
- Rep Power: 137132
K... drafted ANOTHER workout plan.. let me know what you think:
MONDAY - Upper + Abs (Chest and Arm Focus)
Flat DB Press 5x5-6
Incline BB Press 4x5-6
Machine Fly 1x8-10
Lat Pulls or Chins 4x5-6
Narrow-Grip Row 4x5-6
Skullcrusher 3x5-8
Rope Extension 1x5-8
Bicep Curl (Compound) 3x5-8
Bicep Isolation 1x5-8
Leg Raises 3xFailure
Weighted Ab 4x6-10
TUESDAY - Lower + Calves (Quad Focus)
Squat 5x5
Leg Press 5x5
Quad Extension 2x6-8
SLDL 4x6-8
Leg Curl (any) 2x6-8
Straight Leg Calf 4x10-12
Bent-Leg Calf 3x10-12
WEDNESDAY - REST
THURSDAY - Upper + Abs (Back and Delt Focus)
Deadlift 4x5
Chins (weighted) or Pull Downs 5x5-6
Narrow-Grip Row 4x5-6
Flat BB Press 5x5-6
Machine Fly 1x5-8
DB Shoulder Press 3x5-8
Laterals 2x5-8
Seated DB Curl 2x5-8
Weighted Dips 2x6-8
Leg Raises 3xFailure
Weighted Ab 4x6-10
FRIDAY - Lower + Calves (Ham and Glute Focus)
Squat 5x5
Walking Lunge 4x8-10
SLDL 4x5-8
Ham Curls 3x5-8
Quad Extension 2x5-8
Straight Leg Calf 4x10-12
Bent-Leg Calf 3x10-12
Is that too much volume??"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-26-2011, 02:24 PM #145
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55892
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08-26-2011, 02:30 PM #146
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,951
- Rep Power: 137132
I know you're just givin me a hard time but c'mon man..
Also I was alone in that area when I took the pic I'm sure it just looked like I was reading a text. It's no funnier than the old men who stand nude in front of the mirror spreading their legs while drying their crotch with a hair dryer."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-26-2011, 02:34 PM #147
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55892
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08-26-2011, 02:40 PM #148
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08-26-2011, 02:42 PM #149
Too much volume. Too much.
^Completely agree. Too much volume! Just because there's an exercise out there for a muscle doesn't mean you have to do it to get results. All that volume will probably end up hindering progress in the long run. 35 sets over 11 exercises.....
Going 5x5 or 4x5 on 1-2 exercises per day will wear you out and that's not even the end because you've still got supplemental lifts.
If you want more volume, go for something like PHAT.
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08-26-2011, 02:55 PM #150
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