Ascent 2009

Ascent81 · 01-03-2009, 02:28 PM

My previous journal:

http://forum.bodybuilding.com/showth...hp?t=111487181

Body Goals

Areas I'm going to focus on (add mass, or detail):

1. Legs
2. Lats
3. Arms

Diet

I'm going to keep my weekly caloric total within 2500-3000. Lately I've used the following diet plan with good results:

Days 1-3: low carb, 130-150 g
Days 4-6: high carb 280-300 g carbs
Day 7: Caloric surplus (700 extra calories)

The fat and protein ratios shift accordingly.

Supplements

I'm going to keep using Purple Wraath, Muscle Milk, IsoFlex, as well as GABA, ZMA, creatine, glutamine, fish-oil, and a multi vitamin-mineral supplement.

Weight Training

I'm going to include both heavy and volume work. Also, I'm also to incorporate AM/PM workout splits (at 30 min sessions) for specific bodyparts, like chest and upper legs.

The following lifts will get priority:

1. Bench press
2. Military press
3. Squat

Cardio Training

I'm going to include both speed, interval, and distance running, 3-4 times a week. This will be part of my training for a 5k race I'll be competing in this April in Toronto.

Those are the basic goals and plans for 2009. Most importantly, I want to stay motivated and enjoy all the small steps of the ascent.

Ascent81 · 01-03-2009, 02:32 PM

01.02.09

Heavy delts and traps (AM)

Band work

A. Military press
Warmups:
(45) 1x12
(65) 1x8
(95) 1x5
(135) 1x1
Working:
(145) 1x4, 1x6

B. Push press
(155) 1x2 (+10 sec static hold)

C. Side raises (1-arm)
(30) 2x12 (left/right)

D. Machine shoulder press
(110) 1x4
(130) 1x4

E. Overhead shrugs
(165) 2x12, 16

F. Dumbbell shurgs
(100) 2x15 (left/right)

Ascent81 · 01-03-2009, 02:33 PM

01.02.09

Cardio (PM)

Treadmill: 5k (23:34 min)

Stretching: 10 min

FitzChivalry · 01-03-2009, 03:13 PM

In
and we appear to have the same weaknesses judging by your resolutions although my lats are doing much better from what I've been told.

K-Dawg_05 · 01-03-2009, 07:28 PM

In 4 sure, excited to see your progress

Ascent81 · 01-04-2009, 08:53 AM

Quote:

Originally Posted by FitzChivalry

In
and we appear to have the same weaknesses judging by your resolutions although my lats are doing much better from what I've been told.

I've made the mistake of thinking all I had to do for legs was heavy squats. Now I can squat a lot, but I don't have that much leg mass. So part of my plan this coming year is to incorporate more leg exercises, and add more total sets to increase the volume a bit.

It looks like you have a big rib-cage like me, which makes for a good overall chest. But I still need to work more on my upper chest.

Quote:

Originally Posted by K-Dawg_05

In 4 sure, excited to see your progress

Glad you're in!

Ascent81 · 01-04-2009, 09:59 AM

If you followed my last journal, you probably noticed my training method changed a bit. That's an understatement, of course, because my training method went from strict Max-OT training to what you might call WTF-training. Some of you were curious -- or concerned about -- what had happened to me, and up until now I've given a one-word explanation, a single name which, when uttered, reveals everything:

"Kane."

Now I want to elaborate on that a bit. Regardless of your training philosophy, you should benefit from what I've learned -- unless you're already doing something very similar. First, however, I should try to say a few words about why this is something you should get excited about. Put simply: I gained muscle and lost fat. I added over 2 inches to my chest, over half an inch to my arms, and lost 1.5 inches from my waist -- all in eight weeks. I don't know how much muscle I actually put on, but in the past I had to 'diet down' to 163-4 to get the kind of leanness I have now, at 170lbs. These are not dramatic results, I know. They're not the kind of gains Muscle-Tech would advertise on their products. Nor do they compare to the gains someone makes in his first year of training. But they are significant for someone, like me, who has been training hard for a number of years and has hit a growth plateau.

So what happened? What did I start doing differently?

Let's go back to the beginning. When I started working out with Kane I was doing strict Max-OT training, which basically means heavy-poundage/low-volume/high-recovery training. Kane was more or less doing the opposite. Without really planning it, we blended our two training methods and created a hybrid approach: a combination of heavy and volume.

Kane added size to his (already massive) arms within weeks of training like this, and so did I (to my less massive arms). He was stoked about going heavy, and I was stoked about going volume. It was clear why we were both getting results: the results were due to combining heavy and volume. The combination of the two was more effective than one by itself.

I believe the problem with most training programs is that they're based on a single method for building muscle. Call it Single-Method Training (SMT). The downside of SMT is that you only stimulate your muscles in one way, which can slow down muscle gains and speed up boredom.

What I started doing with Kane (he had done something similar to this in the past, which partly explains his awesome progress), was incorporate two different training methods. So by accident I was doing Multiple-Method Training (MMT). The advantages of MMT over SMT are intuitively obvious, and they're backed up by science too.

I don't claim to have detailed knowledge of the science-end of MMT, but from what I've learned on the subject there are six general training methods. The following list comes from Christian Thibaudeau's Black Book:

On a scale from acceleration to mass:

1. Ballistic (e.g. jumping, plyometrics, throws, weighted jumps)

2. Speed-Strength (e.g. lifting minimal sub-30% loads)

3. Strength-Speed (e.g. olympic lifts, dynamic, lifting moderate 30 - 70%) loads

4. Controlled repetition (lifting 50 -80% loads)

5. Maximal (lifting plus-85% loads, eccentric, isometric)

6. Supra-Maximal (lifting plus-100% loads, cheating, supports, partials)

My recent training incorporates elements of the last three, with maximal still being dominant.

Now I should say right away that the point here is not to incorporate every method and create 'The Ultimate Training Routine.' A combination of controlled and maximal methods is, in my opinion, still the most effective. But it would also be wise to incorporate a few of the other methods, such as strength-speed and supra-maximal.

*****

Here's a sample chest split you could perform in one week (either in the morning and evening of the same day, or on two separate days).

AM or Monday: (Maximal, Supra-Maximal)
Flat bench 5 sets of 5 (180 sec)
Bench supports 3x(110% weight) for 6 sec each (90 sec)
Incline dumbbell press 5x5 (120 sec)
Weighted dips 4x8 (120 sec)

PM or Thursday: (Speed-Strength, Controlled, Ballistic)
Dynamic bench 6x3 (30 sec)
Incline flyes 3x12 (60 sec)
Machine press 3x15 (90 sec)
Plyo pushups 3x15 (60 sec)

******

So there you have it. That's my story. I'm still experimenting with Multi-Method Training, but I'm excited to see where it can take me. Most importantly, it's fun and I find I enjoy my workouts more. If you're looking for something new in 2009, give it a try.

K-Dawg_05 · 01-04-2009, 11:49 AM

man thats awsome progress!, Do think that adding more of the running for your 5k is going to hinder gaining mass on the legs?

Ascent81 · 01-04-2009, 12:49 PM

Quote:

Originally Posted by K-Dawg_05

man thats awsome progress!, Do think that adding more of the running for your 5k is going to hinder gaining mass on the legs?

Thanks man. I don't think the 5k training will hinder my leg gains. I've already been doing off-season 5k training, and I did put over half an inch on my thighs in the last 8 weeks. In fact, I got the idea of doing a 5k race because when I saw what the standard competition prep is, I thought to myself "That's how I already train." The reason I like it is that the distance remains short (you only jog more than 5k twice before race day). 5k training also involves running 400m intervals (aka 'speed' work), which is probably the most effective way to burn fat and keep muscle on.

I won't lie to you, I'm not entering the race for a ranking. In high-school I was competitive in the 400m. Guys always kicked my ass for any distance past that. I'd be happy if I could eventually run 5k under 20 min. But for my first race I'll just see what happens.

I forgot to mention my girlfriend is also in the race, so let's just say my goal is not to get my ass kicked by her! THAT'S motivation

K-Dawg_05 · 01-04-2009, 01:18 PM

Thats awsome, I used to run like 3-5 miles a day, but changed my to low carb under 100 grams a day and havent ran for quite some time. After reading your results, I am deffinately going to change my diet and routine and see how it works.

Ascent81 · 01-05-2009, 09:33 AM

01.05.09

Monday AM: Heavy Chest

Dynamic stretching with bands

A) Flat bench (3 min)
Warm-up:
(95) 1x12
(135) 1x8
(185) 1x3
Acclimation:
(225) 1x1
Potentiation:
(265) 1x1
Working:
(245) 1x3
(225) 2x4
Static hold:
(275) 10 sec

B) Incline dumbbell (3 min)
(90) 1x5
(90) 1x5 (last rep static hold 10 sec)

C) 1-arm incline hammer (2 min)
(115) 1x3 (right/left)
(100) 1x5 (right/left)

Extreme stretching

Total time: 45 min
Bodyweight: 170.6lbs

Ascent81 · 01-05-2009, 02:49 PM

Felt pretty good this morning in the gym. Last week was a 'cruising' week for me. In the past I've lost too much strength from taking the entire week off, so now I'm experimenting with an 'easy' week (every 8 weeks) instead of a 'no workout' week.

You'll notice something new in the flat bench exercise: a 'potentiation' rep. This comes after the acclimation rep (which is one rep of the working weight), and it consists of lifting close to your 1 rep max, taking a full 2-3 minute rest, then doing your normal working sets. The idea is to trick your body's neural response mechanism. As a result, the working weight feels lighter.

We also did static holds, again to condition the body's neural response to heavy weight. Here you just unrack a heavy weight (110-120% plus your max) and hold it for ten seconds.

These kind of techniques will become a more regular part of my future training.

Oh, and I almost forgot to mention, I did my first muscle-up today. My plan is to do as many as I can at the beginning of each workout.

Energetical · 01-05-2009, 05:48 PM

Quote:

Originally Posted by Ascent81

Felt pretty good this morning in the gym. Last week was a 'cruising' week for me. In the past I've lost too much strength from taking the entire week off, so now I'm experimenting with an 'easy' week (every 8 weeks) instead of a 'no workout' week.

You'll notice something new in the flat bench exercise: a 'potentiation' rep. This comes after the acclimation rep (which is one rep of the working weight), and it consists of lifting close to your 1 rep max, taking a full 2-3 minute rest, then doing your normal working sets. The idea is to trick your body's neural response mechanism. As a result, the working weight feels lighter.

We also did static holds, again to condition the body's neural response to heavy weight. Here you just unrack a heavy weight (110-120% plus your max) and hold it for ten seconds.

These kind of techniques will become a more regular part of my future training.

Oh, and I almost forgot to mention, I did my first muscle-up today. My plan is to do as many as I can at the beginning of each workout.

Wow, sounds a very interesting approach bro ! I'm trying to bring my volume up during chest days, now I've passed the 220lb mark I can't seem to get the reps in, my intensity as dropped ridiculously

Would the conditioning improve this problem ?

Ascent81 · 01-05-2009, 06:44 PM

Quote:

Originally Posted by Energetical

Wow, sounds a very interesting approach bro ! I'm trying to bring my volume up during chest days, now I've passed the 220lb mark I can't seem to get the reps in, my intensity as dropped ridiculously

Would the conditioning improve this problem ?

I know exactly what you mean. After a certain weight mark, power suddenly goes out the window. I think it could be a neural thing, which is why I've included a potentiation rep before my working sets and a 10 second static hold after my working sets. Give it a try for 8 weeks and see how it works for you. This might be the key for breaking past weight barriers.

Ascent81 · 01-05-2009, 06:50 PM

01.05.09

Monday PM: Volume Chest (and calves)

Incline bench (60 sec)
(135) 4 x 12, 12, 10, 6

Tucked-planche dips (60 sec)
(bw) 4 x (12, 12, 10, 12)

Cable x-overs (60 sec)
(65) 4 x 12

12 sets in 13 min

Calves on leg press
(320) 6 x 12

Seated calf
(90) 6 x 12

Extreme stretching (pectoral, 60 sec per side)

I also did 4 muscle-ups at the beginning of the workout and 3 at the end.

Ascent81 · 01-06-2009, 08:55 AM

01.06.09

Tuesday AM: Heavy back (and rear delts)

Dynamic stretching

Muscle-ups: 1x6

A. Weighted chins
Warm-up:
(bw) 1x8
Potentiation:
(70) 1x1
Working:
(60) 2x6 (12 total reps)

B. Wide pulldowns
(210) 2x6 (12 total reps)

C. Single-arm T-bar row
(75) 2x8 (right/left) (16 total reps)

(7 total working sets for back)

A. Reverse flye machine
(150) 3x8 (24 total reps)

(3 total working sets for rear delts)

Time: 50 min

Ascent81 · 01-06-2009, 06:07 PM

01.06.09

Tuesday PM: Volume back (and conditioning)

Quote:

Chins (45-60 sec rest)
(bw) 100 in 12:45 min

A. Chins: (bw) 100 in 12:05 minutes

B. Rope pull-overs
(32.5) 4 x 12, 12, 15, 15

Light running: 15 min (1.49 miles)

Ascent81 · 01-06-2009, 06:18 PM

Tuesday, January 6, 2009

7:30: 1 MyoFusion, 1/2 apple, 1 bread (white), 1 tbsp Nutella

(Intra-workout): 9:30-10:30: 3 Purple Wraath

10:30: 1 IsoFlex, 1 Gatorade

11:30: 1 can tuna, 1/4 cup jasmine rice

1:30: 2 Muscle-Milk, 1/3 cup organic oats, 1/2 cup wild blueberries, 6 almonds, 1 tsp. cinnamon, 1 tbsp. pure coco

4:00: 1 egg (whole), 4 egg whites, 1 bread (wheat), 1 salad (mixed greens)

5:30: 1 Myo-Fusion

(Intra-workout): 6:30-7:30: 2 PW

7:30: 1/2 IsoFlex, 1 Gatorade

8: 30: 140 g chicken breast, 1 cup (raw) pasta, 1/2 cup tomato sauce, 1 clove garlic

11:00: 2 Muscle-Milk, 1/3 cup organic oats, 1/2 cup wild blueberries, 6 almonds, 1 tsp. cinnamon, 1 tbsp. pure coco

Calories
2,715

Fat
88.0 g
793 cal
28%

Carbohydrate
245.3 g
977 cal
35%
Dietary Fiber
36.4 g

Protein
259.5 g
1,056 cal
37%

Ascent81 · 01-07-2009, 10:12 AM

01.07.09

Wednesday AM: Cardio and abs

Snow running: 14:30 min

V-crunches with medicine ball
2x25

Leg lifts with medicine ball
2x15

Leg raises
2x20

Stretching 14 min

Ascent81 · 01-07-2009, 06:14 PM

01.07.09

Wednesday PM: Arms

Close-grip bench
warm-up:
(95) 1x12
(135) 1x8
(185) 1x3
working:
(225) 3x5

Single arm overhead
(40) 1x3 (right/left)
(30) 1x10 (right/left)

Barbell curls
warmup:
(45) 1x12
(95) 1x5
potentiation:
(135) 1x1
working:
(115) 1x8
(115) 1x7

Concentration curls
(30) 2x10

Extreme stetching

Time: 40 min

Ascent81 · 01-07-2009, 06:55 PM

Nothing is set in stone, but this is what my current schedule looks like:

****

Mon am: heavy chest
Mon pm: volume chest/volume calves

Tues am: heavy back
Tues pm: volume back/light short-run

Wed am: fast medium-run/abs
Wed pm: heavy arms

Thurs am: heavy legs
Thurs pm: volume legs

Fri am: heavy delts
Fri pm: fast short-run/abs

Sat am: rest
Sat pm: volume arms/heavy calves

Sun am: light-distance run
Sun pm: rest

****

For weight sessions, the AM workout averages 40 min; and the PM workout 20 min. So the daily total of weight training is still 60 min.

Ascent81 · 01-08-2009, 07:38 PM

01.08.09

Thursday AM: Heavy legs

Leg press (2 min rest)
(3 warmups, 2 acclimation)
(630) 2x5
(630) 1x6

Squat (3 min)
(275) 2x5
(275) 1x6

Total time (six working sets): 35 min

Stretching: 10 min

Ascent81 · 01-08-2009, 07:40 PM

01.08.09

Thursday PM: Volume legs

Stiff deadlifts (80 sec rest)
(135) 3x20

Lying leg curls
(125) 2x8
(125) 1x6

Leg extensions
(120) 2x18

Total time (8 working sets): 15 min

Stretching: 10 min

Ascent81 · 01-09-2009, 09:53 PM

01.09.09

Friday AM: Heavy delts (and traps)

A. Military press
warmup:
(45) 1x12
(65) 1x8
(95) 1x5
acclimation:
(135) 1x1
potentation:
(155) 1x2 (push-press)
working:
(135) 1x5, 1x4, 1x4

B. Machine lateral raise
(100) 2x8

C. Behind-the-neck hammer press
(160) 2x4

D. Overhead shrugs
(175) 2x10

E. Single arm dumbbell shrugs
(100) 2x15

Ascent81 · 01-09-2009, 09:55 PM

01.09.09

Friday PM: Volume delts

A. T-bar press
(35) 2x20

B. Upright rows (wide-grip)
(65) 3x15

C. Cable laterals
(10) 2x12
(10) 1x10

4 muscle-ups at the beginning of workout; 2 at the end.

will76 · 01-10-2009, 01:13 PM

great log/journal! keep it up! i'll definitely stay tuned... i like what you've had to say about your training. seems to be working for you!

Ascent81 · 01-11-2009, 10:07 AM

Ascent81 · 01-11-2009, 10:20 AM

01.10.09

Saturday PM: Heavy calves and volume arms

Seated calf
warmup:
(45) 1x20
(90) 1x10
(135) 1x3
working:
(180) 1x10, 1x10, 1x10

Calf on leg press
(360) 1x10, 1x10

20 set arm superset (no rest):
A1. Tricep pressdown
(42.5) 20x10

A2. Barbell curl
(55) 15x10, 5x8

Superset time: 15:45

This arm workout is really about withstanding a pain threshold. You might be thinking, "How hard can it be? It's just an arm workout." Let me tell you: it feels like your arms are burning, in pain, and the burning/pain sensation lasts for the entire 15 minutes. After around the 5th superset Kane and I usually start exchanges pained and confused glances at each other.

"My arms are burning. What, we have 12 more sets to go?!"

These are the kinds of thoughts that will run through your mind.

Ascent81 · 01-12-2009, 06:29 PM

Quote:

Originally Posted by Ascent81

01.05.09

Monday AM: Heavy Chest

Dynamic stretching with bands

A) Flat bench (3 min)
Warm-up:
(95) 1x12
(135) 1x8
(185) 1x3
Acclimation:
(225) 1x1
Potentiation:
(265) 1x1
Working:
(245) 1x3
(225) 2x4
Static hold:
(275) 10 sec

B) Incline dumbbell (3 min)
(90) 1x5
(90) 1x5 (last rep static hold 10 sec)

C) 1-arm incline hammer (2 min)
(115) 1x3 (right/left)
(100) 1x5 (right/left)

01.12.09

Monday AM: Heavy Chest

Dynamic stretching with bands

A) Flat bench (3 min)
Warm-up:
(95) 1x12
(135) 1x8
(185) 1x3
Acclimation:
(225) 1x1
Working:
(225) 1x5, 1x5, 1x4
Static hold:
(285) 10 sec

B) Incline dumbbell (3 min)
(90) 1x6
(90) 1x6

C) Incline hammer (2 min)
(100) 1x6, 1x6 (right/left)

(4 muscle-ups)

Ascent81 · 01-12-2009, 06:33 PM

Quote:

Originally Posted by Ascent81

01.05.09

Monday PM: Volume Chest

Dynamic stretching

4 muscle-ups

Incline bench (60 sec)
(135) 4 x 12, 12, 10, 6

Tucked-planche dips (60 sec)
(bw) 4 x (12, 12, 10, 12)

Cable x-overs (60 sec)
(65) 4 x 12

12 sets in 13 min

3 muscle-ups

01.12.09

Monday PM: Volume Chest

Dynamic stretching

Muscle-ups: 4

Incline bench (60 sec)
(135) 1x10, 1x10, 1x10, 1x11

Tucked-planche dips (60 sec)
(bw) 1x12, 1x12, 1x12, 1x12

Cable cross-overs (60 sec)
(65) 1x13, 1x13, 1x13, 1x13

12 sets in 13:25 min