|
-
09-15-2011, 05:17 PM #91
-
09-15-2011, 09:01 PM #92
Yeah I saw that, my bad I thought I said AMRAP (I think 10 is the max though) for the last set but I might have missed it.
I saw this yesterday but actually wasn't sure and didn't want to give the wrong answer so I asked RJ and here was his response:
On the power days deload those accessory movements as well what I do is half the sets an dhalf the weight i did for my last set on week 3.
On the hyper days i keep everything the same based on how I feel, if I can go full tilt on my hyper days I will if I feel I need to pump the break I will do the same as power accessory work, 1/2 the sets 1/2 the weights.~Sh!tty Chest Crew~ CEO & Founder
Traditional Wetshaving Crew
Misc Snapchatters Crew
Log: http://forum.bodybuilding.com/showthread.php?t=146163903
"The Iron is the best antidepressant I have ever found.
There is no better way to fight weakness than with strength.
Once the mind and body have been awakened to their true potential,
It's impossible to turn back."
-Henry Rollins
-
-
09-16-2011, 09:41 AM #93
Not your fault. I misunderstood the routine. My first cycle other than the deload is over anyway so I'll correct it next time.
I'm going to have to ignore his advice for the deload week since I'm combining Lyle McDonald's routine with 5/3/1. My first 2 weeks were ramp up weeks and my third week is my first week of pushing with max effort. If I do what RJ says, I'll basically be deloading 3 out of 4 weeks which is no good. I'll just deload the 5/3/1 exercises.
-
09-16-2011, 01:47 PM #94
Week 3
9/16/2011- Lower Hypertrophy
Weight: 165.4
Icarian Hack Squat Machine
230x10
250x10
270x10
Hammer Strength ISO Lateral Leg Press
250x12
250x12
270x10
Life Fitness Leg Extensions
100x15
100x12
85x15
Free Motion Stiff Leg Deadlifts SS Standing Calf Raises
80x12 / 300x10
90x12 / 300x10
100x12 / 320x10
Plate Loaded Seated Leg Curls SS Seated Calf Raises
70x15 / 90x13
70x15 / 90x12
70x12 / 70x13
Cardio
500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.2 Time: 24:50
-
09-16-2011, 02:03 PM #95
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3136
What training program are you running? PHAT? I know it's hypertrophy day but it seems like you have mostly isolation exercises. Just want to know your reasoning behind that. For example, why do a hack squat machine when you can do normal hack squats?
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
-
09-16-2011, 03:20 PM #96
Good idea, I'm not sure if what he does is what 5/3/1 advises but if I were you I would do the same thing and just deload those main compounds and just train to about 2-3 reps before failure on everything else and probably still go hard on your hyper days since you don't necessarily get an all-time PR but just improve upon the previous workout in whatever way possible (added TUT, added reps, added weight, etc....I'm sure you have a system).
~Sh!tty Chest Crew~ CEO & Founder
Traditional Wetshaving Crew
Misc Snapchatters Crew
Log: http://forum.bodybuilding.com/showthread.php?t=146163903
"The Iron is the best antidepressant I have ever found.
There is no better way to fight weakness than with strength.
Once the mind and body have been awakened to their true potential,
It's impossible to turn back."
-Henry Rollins
-
-
09-16-2011, 03:54 PM #97
I'm running a 4 day variation of PHAT incorporating 5/3/1 for my power exercises and Lyle McDonald's generic bulk principles for periodization on other exercises.
I'm not really sure how hack squats, leg presses, and stiff leg deadlifts are isolation exercises. Does anyone do regular hack squats anymore? This is the machine I'm talking about. I think maybe you misunderstood what I meant by the word machine.
Yeah I'll probably do something like that. I just started to get going on my routine this week. Up until now I wasn't pushing max weights or going to failure. I'm definitley not ready for a deload. It's the exact opposite.
-
09-16-2011, 04:51 PM #98
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3136
I still do regular hack squats on both power and hypertrophy days . Anyway, I guess isolation was a bad word choice. I guess what I'm saying is that I don't remember seeing you post workouts with regular squat or deadlift numbers. You know, those meaty core lifts. Not hating, just wondering.
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
-
09-16-2011, 05:54 PM #99
I have squats on power days. I call them yoke bar squats because it's not a regular bar and I believe it's called a yoke bar. The barbell gives me shoulder problems and I've hurt my shoulder 3 times squatting which is why my numbers are so weak. Every time I would start progressing, I'd get hurt and have to stop. I stopped dead lifting about 2 years ago when I realized that my back was my worst body part despite deadlifting a pretty impressive amount. Ever since I switched to rack pulls my back came up a lot.
This is the yoke bar. It's pretty much a barbell that goes around your neck so you don't need to spread your arms out on the bar. It doesn't bother my shoulders but feels just like a real squat. The picture makes it seem like the bar is short. It's the same length as a barbell.
You do hacks with the barbell? I don't think I've ever actually seem someone do those haha.Last edited by OoFaP; 09-16-2011 at 05:59 PM.
-
09-17-2011, 07:57 AM #100
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3136
-
-
09-17-2011, 08:48 AM #101
-
09-18-2011, 12:42 AM #102
-
09-18-2011, 09:57 AM #103
Week 4
9/18/2011- Upper Power
I deloaded my 5/3/1 exercises. I never really deloaded before and it's such an unsatisfying feeling. I know it needs to be done though since usually I'll go all out for a few months and get burnt out which leads to a loss of motivation for a few weeks and getting sick.
Weight: 169.0- Went out to eat yesterday..not a cheat. Just high sodium I guess. I'll post food porn a little later today.
Rack Pulls (estimated 1 rep max=615)
245x5
315x5
375x5
Decline Barbell Bench (estimated 1 rep max=300)
135x5
155x5
185x5
Chest Supported T-Bar Row
145x8
155x6
Incline Fly Machine
100x8
100x8
110x7
Wide Grip Pull Ups
BW+35x8
BW+35x6
Body Masters Shoulder Press Machine (estimated 1 rep max=190)
80x5
100x5
120x5
Icarian Lateral Raise Machine
80x8
90x6
Skull Crushers
95x8
105x8
105x6
Barbell Curls
85x8
90x7
90x6
Cardio
500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.5 Time: 23:35
-
09-18-2011, 10:51 AM #104
- Join Date: Nov 2006
- Location: Germantown, Maryland, United States
- Age: 37
- Posts: 983
- Rep Power: 416
So how do you feel about the weight increases? Not today in particular, but generally speaking. I remember while you were on DAA, you were weighing in around 164 and was saying that's high due to water, etc. You're now consistently coming in over 166lbs, if not higher. Muscle gain?
Fat to Fit to Fat to Bodybuilder
2011 OCB Presidential Cup:
1st in Debut
1st in Novice Lightweight
2nd in Open Middleweight
-
-
09-18-2011, 12:14 PM #105
I weigh between 164 and 166 usually and on DAA it was between 165 and 168. I never eat the same exact foods two days in a row so it's really hard to tell. My sodium intake fluctuates and my body is very sensitive to it. I was 164 last week when I took those pictures AND I was watery so I still don't think I gained any significant amount of weight. If I dried out I think I could hit 161-162 easily which has me at maybe a 1-2 pound gain since my show. So overall I'd say I'm up a "real" 1-2 pounds. I'd say I also might have lost a pound of muscle at some point since my show so maybe I gained about 2-3 pounds of fat spread throughout my body. I'm going to make my diet more consistent in a few days and lower my sodium to see what happens.
And some food porn...
Chocolate Pancakes
Frozen Pudding/ice cream (whatever you wanna call it...it's casein and peanut butter frozen)
Chicken, Mozzarella, Roasted Pepper on Focaccia and Sweet Potato Fries (from last night...no idea on macros but I cut out like 36 grams of fat, 95 carbs, and 70 protein to make up for it. Either way I woke up 3 pounds heavier)
-
09-19-2011, 09:37 AM #106
Week 4
9/19/2011- Lower Power
Weight: 165.4
Yoke Bar Squats (estimated 1 rep max=290)
135x5
155x5
185x5
Glute Ham Raises
BW+5x8
BW+10x8
BW+10x6
AFS Horizontal Leg Press
360x8
405x8
405x8
Life Fitness Lying Leg Curls SS Life Fitness Leg Extensions
125x8 / 175x8
140x6 / 190x7
Standing Calf Raises
400x8
420x6
420x7
Abs
Cardio
500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.3 Time: 23:38
-
09-19-2011, 02:03 PM #107
-
09-19-2011, 07:04 PM #108
-
-
09-21-2011, 10:02 AM #109
Week 4
9/21/2011- Upper Hypertrophy
Weight: 167.2- I've been saving some extra macros for night time and as a result my weight seems to be higher in the morning. I've also been using Walden Farms peanut butter and although it says 0 calories, I have a feeling it actually has a significant amount. I think I'm going to stop using it. I don't really trust it. My strength seems to be going up at least.
Incline Leverage Bench Machine SS Underhand Pulldowns
115x10 / 160x10
125x10 / 170x10
130x9 / 180x9
Flat Dumbbell Bench SS V-Bar Cable Rows
70x12 / 170x12
70x12 / 170x12
70x11 / 180x10
Life Fitness Fly Machine SS Pullover Machine
100x15 / 110x15
115x13 / 120x12
Body Masters Shoulder Press Machine
90x10
110x9
110x8
Seated Lateral Raise Machine SS Rear Delt Machine
70x12 / 70x12
60x12 / 60x12
Seated Shrug Machine
200x12
200x12
Tricep Pushdowns SS KING Preacher Machine
80x12 / 90x12
80x10 / 90x10
60x15 / 60x15
Forearm Gripper
145x15
145x12
Cardio
500 Calorie Cardio: Elliptical Level: 18 Speed: 3.9 to 4.3 Time: 23:56
And a couple of pictures I snapped at the end of the work out...
-
09-21-2011, 08:44 PM #110
-
09-22-2011, 02:06 AM #111
shoo man how can you stand the WF peanut spread!? i tried it once, but i could NOT stand it. went in the trash...
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
-
09-22-2011, 04:15 AM #112
-
-
09-22-2011, 10:14 AM #113
Damn dude. Looking great in those last pics. Lean and big. KEEP IT UP. (That's what she said?)
Last edited by LoganCL; 09-22-2011 at 10:15 AM. Reason: that's what she said joke ;)
Team Mustache
Follow my contest-prep log. It's mustache friendly!
http://forum.bodybuilding.com/showthread.php?t=137576793
Add me on ******** so we can be muscle friends!
http://www.********.com/logan.carrington
-
09-22-2011, 02:05 PM #114
Thanks brah!
I don't actually eat it plain. I mix casein and real peanut butter to make pudding for one of my meals. I just add a serving of the Walden Farms stuff to it. It doesn't add any taste but it adds more volume. I'm scared to try it by it's self. It looks nasty and got bad reviews lol.
Thanks man. I don't plan on competing anytime soon. I just like being lean for a bunch of reasons. One example would be today. I wore jeans and a t-shirt for the first time in years. In the past, my ass would be so big and jeans make it look even bigger. I'd only wear jeans if I had a sweatshirt on also to cover it up a bit. I have a normal ass now!
Haha thanks mustache man
-
09-22-2011, 04:28 PM #115
-
09-22-2011, 08:02 PM #116
-
-
09-22-2011, 08:37 PM #117
From what I've heard everyone's arms look small in shirts at that bf%, unless it is fitted or too small or something. Personally I think your arms are pretty in proportion and one of your strong points. Looking solid as hell in those pics btw
~Sh!tty Chest Crew~ CEO & Founder
Traditional Wetshaving Crew
Misc Snapchatters Crew
Log: http://forum.bodybuilding.com/showthread.php?t=146163903
"The Iron is the best antidepressant I have ever found.
There is no better way to fight weakness than with strength.
Once the mind and body have been awakened to their true potential,
It's impossible to turn back."
-Henry Rollins
-
09-23-2011, 02:22 AM #118
-
09-23-2011, 07:13 AM #119
-
09-23-2011, 07:15 AM #120
Yeah I noticed that too. Unless your arms are like 17-18 inches shredded, I guess they look small unless they are too big in proportion to the rest of you. I always felt like flexed my arms were good but relaxed they were kind of small especially from the sides. Maybe I'm crazy.
lmao..well peanut butter is probably the most calorie dense food there is. I give Walden Farms credit for even attempting to create a 0 calorie version of it.
A black girl once told me that she wished she had my ass. This was when I was 17 and bulked to about 195 and was the highest body fat I had ever been. I didn't even realize my ass was huge until that day. I try to wear shorts too because for some reason my ass looks smaller in them.
Bookmarks