Thanks brotha
Ya I still have issues with it, lat spreads are tough, hands on hip MM is hard to roll my shoulders forward enough, and even ab/thigh is hard because my arms won't go all the way up so its hard to really get behind my head. But I've managed to work around it for now and get my lats flaring better than they used to.
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08-28-2012, 09:20 AM #481
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08-28-2012, 05:20 PM #482
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08-28-2012, 06:46 PM #483
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08-29-2012, 07:20 AM #484
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08-29-2012, 07:40 AM #485
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08-29-2012, 08:49 AM #486
6 footers unite!
Cuz I'm 8 months into prep and I'm already very lean. I want to make sure I don't lose any muscle because its so easy for my body to go catabolic at this stage. That higher protein amount helps spare muscle loss. Earlier on when I had more fat to lose it wasn't necessary to be so high.
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08-29-2012, 10:17 AM #487
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08-29-2012, 10:32 AM #488
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08-29-2012, 12:05 PM #489
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08-29-2012, 04:35 PM #490
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08-29-2012, 07:42 PM #491
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08-29-2012, 07:46 PM #492
Might as well toss in some workout info from tonight's leg workout
BB Squat 385lbs x3, 3, 2 drop set to 315x6
Walking lunges w/ dumbbells: 75lbs @ 3x10 steps per leg
Leg press, pause at bottom just above parallel: 4ppsx12, 12, 12, 12
Stiff Legged deads w/ dumbbells: 125lbs x8, 8, 8
Laying Ham Curls: 185x8, 8
Occluded adductors: 30, 15, 15, 15 (30 sec rest between sets)
Occluded straight leg calf raise on leg press: 1pps+10 x 30, 15, 15, 15 (30 sec rest between sets)
Seated calf raise: 3p x 12, 10, 10
Cardio: 10 mins HIIT on bike (30 sec cruise, 30 sec sprint x 10 intervals)
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08-29-2012, 08:37 PM #493
- Join Date: Mar 2007
- Location: Oregon, United States
- Posts: 4,185
- Rep Power: 11297
Occluded adductors and calves, wow. Will have to try!
Congrats on being able to squat over twice your body weight at this low of a body fat %. Thats fukkin willpower manUS Marine 0311 Combat Vet
Owner - Genuine Fitness LLC
ACSM/ISSA Personal Trainer
Competitive Natural Bodybuilder
Follow my log to a natural pro card in 2014
http://forum.bodybuilding.com/showthread.php?t=158337103
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08-29-2012, 09:04 PM #494
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08-30-2012, 04:26 AM #495
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
Yeah buddy, glad to see you incorporating some BFR (occlusion) into the mix. I think the addition of BFR sets to finish off most of my arm and leg workouts the deeper I get into prep has helped me actually save some size/strength. And after a while, you just get used to the pain. actually look forward to them now lol.
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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08-30-2012, 08:25 AM #496
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08-30-2012, 04:40 PM #497
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3827
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08-31-2012, 10:00 AM #498
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09-01-2012, 05:04 PM #499
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09-01-2012, 05:18 PM #500
Damn Robbie!! You have like ZERO fat on the quads!! Insane separations!! That goes to show how I lean I need to get for my quads to make up for the size and long femurs they are I'll be in Arizona the weekend of the yortong cup to visiting a family member and I'll be at the Yorton Cup to support you again and the other 3DMJ athletes that will be competing at the Yorton Amateur division.
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09-01-2012, 05:21 PM #501
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09-01-2012, 08:06 PM #502
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09-02-2012, 10:51 AM #503
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09-02-2012, 10:55 AM #504
Yesterday's lower hyper workout:
Sumo deads: 465x25 singles with 60 sec rest between reps
Leg press: 5pps x 12, 12, 12, 12 (pause at bottom, no lockout at top)
Single leg hoist leg press: x15,12, 12, 12 (same idea as leg press, pause at bottom no lockout at top)
Laying ham curls: 155x12, 12, 12
Leg extensions: 175x12, 12, 12
Single leg calf raise on smith: 95x8, 135x6, 5, 95x7, bar x 8
Seated calf raise: 3px12, 12, 12
Cardio: 10 mins HIIT on bike (30 sec cruise, 30 sec blast)
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09-02-2012, 02:19 PM #505
- Join Date: May 2010
- Location: Georgia, United States
- Age: 34
- Posts: 1,304
- Rep Power: 3827
I liked the timed singles work man, i would imigine you get some pretty good sorenss out of these sets with the short rest.
Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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09-02-2012, 02:51 PM #506
Absolutely. I had a killer lower back pump yesterday and my hip flexors were pumped too. Today, I'm feeling very sore in my upper back and traps area and my lower back is a tad stiff but otherwise I feel great.
I would still prefer to do some multiple rep sets but those damn octagon plates scare me especially at this stage in my prep that I'll injure myself by going down to tap and go for another rep and one side hits before another and my lower back twists out of position and pop! I'm out of commission.
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09-06-2012, 02:05 PM #507
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09-06-2012, 08:54 PM #508
Feeling like death on these low carb days, probably a great sign for conditioning but its terrible for energy to lift. I'm pushin through for now but its getting really tough. Looking forward to my high carb day tomorrow. I just keep telling myself that this is when champions continue to push and losers quit and make excuses.
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09-06-2012, 09:05 PM #509
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09-07-2012, 05:15 AM #510
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13602
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