Yesterday evening's cardio = walking up and down stairs for 30 minutes.
Today's cardio = 20 mins intervals on elliptical followed by basketball (just shooting around for 30-40 mins).
Needless to say after yesterday's deadlift workout and the above cardio I feel like I got hit by a truck... well at least a small car
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Closed Thread
Results 121 to 150 of 1139
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03-23-2011, 10:09 AM #121
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
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03-23-2011, 02:31 PM #122
how small of a car? i think you would win in a collision versus one of these guys
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03-23-2011, 03:43 PM #123
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03-23-2011, 07:02 PM #124
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03-24-2011, 10:23 AM #125
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
3-24-11: Chest/Delts/Tris
3 sets of Power Clean & Press
Reverse Band Bench Press (Strong Band)
Worked up to 405 X 5
Reverse Band Close Grip Bench (Strong Band)
315 X 6, 6, 6
Incline HS Press super-setted with Decline HS Press
270 X 6/6
180 X 10/10
90 X 15/15
1-Arm Cable Side Lateral
3 sets
Machine Side Lateral
3 sets
Machine Overhead Tricep Extension
3 sets
I had a massive pump going on in my chest/delts/tris. My chest/tris were pretty fried by the time I got to the hammer strength presses. The "strength" type training comprises the majority of time of my workouts and then I add in the higher rep "hypertrophy" type sets afterwards. Note that I feel I get great muscle gains from training is lower reps, so I don't really like the distinction of "strength" work and "hypertrophy" work as I feel they both work towards strength and hypertrophy. No cardio this evening so my workouts are done for the day. My diet has been rather easy to stick to. While I do have cravings here and there (which is normal) for the most part I have felt pretty good. I did feel a bit carb depleted yesterday though. I will keep an eye on this and make sure my performance/recovery doesn't suffer.
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03-24-2011, 10:47 AM #126
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 430
Awesome workout Beast!
I'm really starting to like the idea of reverse band. I see a few groups of powerlifters in my gym utilize this technique quite a bit.
that's good that you're cravings are being kept at bay,I hate that feeling of craving something you can't haveajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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03-24-2011, 05:41 PM #127
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03-24-2011, 05:41 PM #128
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
I figured I would start posting studies I run across that are interesting and applicable to everyone reading this journal.
Jager, R., M. Purpura, et al. (2011). "Analysis of the efficacy, safety, and regulatory status of novel forms of creatine." Amino Acids.
Creatine has become one of the most popular dietary supplements in the sports nutrition market. The form of creatine that has been most extensively studied and commonly used in dietary supplements is creatine monohydrate (CM). Studies have consistently indicated that CM supplementation increases muscle creatine and phosphocreatine concentrations by approximately 15-40%, enhances anaerobic exercise capacity, and increases training volume leading to greater gains in strength, power, and muscle mass. A number of potential therapeutic benefits have also been suggested in various clinical populations. Studies have indicated that CM is not degraded during normal digestion and that nearly 99% of orally ingested CM is either taken up by muscle or excreted in urine. Further, no medically significant side effects have been reported in literature. Nevertheless, supplement manufacturers have continually introduced newer forms of creatine into the marketplace. These newer forms have been purported to have better physical and chemical properties, bioavailability, efficacy, and/or safety profiles than CM. However, there is little to no evidence that any of the newer forms of creatine are more effective and/or safer than CM whether ingested alone and/or in combination with other nutrients. In addition, whereas the safety, efficacy, and regulatory status of CM is clearly defined in almost all global markets; the safety, efficacy, and regulatory status of other forms of creatine present in today's marketplace as a dietary or food supplement is less clear.
Take home = Creatine Monohydrate is still king!
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03-24-2011, 09:18 PM #129**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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03-25-2011, 05:02 AM #130
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
Better Body Sports
thad@betterbodysports.com
Check out BBS on ******** for daily giveaways!
http://www.********.com/pages/Better-Body-Sports/148301508542835
**My training log with Team Ogre **
http://forum.bodybuilding.com/showthread.php?t=158235303&page=53
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03-25-2011, 05:25 AM #131
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03-25-2011, 10:57 AM #132
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
3-25-11: Legs
Warm-Up Cardio + Dynamic Stretching
Squats
Worked up to 405 X 3.
That is my best squat performance in a long time (probably since 2006). This is a good sign of things to come!!!
Hack Squat
360 X 6
270 X 10
180 X 15
Leg Press
990 X 6
810 X 10
630 X 15
Abductor/Adductor
Couple of sets
HS Calf Machine
540 X 10, 10, 10
GREAT workout today! I hit 405 X 3 on squats, which is something I have not done in a long time. Everything felt good on the squats. My form was solid and one smooth motion (no half good morning half squat). Hip flexors were a little tight so still need to stretch those bad boys out.
Hack squats went well. I am liking the low rep to high rep progression on hacks and leg press right now and will stick with that for a while.
Feelin' good!
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03-25-2011, 11:02 AM #133
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
Nice! Congrats on the squats!
"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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03-25-2011, 11:59 AM #134
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 430
ajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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03-25-2011, 01:06 PM #135
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03-25-2011, 01:30 PM #136
- Join Date: Jun 2009
- Location: Orlando, Florida, United States
- Age: 50
- Posts: 3,721
- Rep Power: 1430
RDF
The pain that greets me, is the stick that beats me...
My Journey:
http://forum.bodybuilding.com/showthread.php?t=151219463
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03-25-2011, 03:29 PM #137
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03-25-2011, 04:28 PM #138
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03-25-2011, 07:46 PM #139
No half good morning, half squat. Lol I think that's called the bad morning squat. Are you going to incorporate bands for squats and deads too in the near future seeing that you're doing this for bench?
*Scivation Athlete*
www.TeamScivation.com
www.Scivation.com
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03-26-2011, 07:38 AM #140
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03-26-2011, 07:56 AM #141
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
LOL @ bad morning squat! That is perfect.
I will probably incorporate some bands on squats and deads after this contest prep.
I plan on posting more good articles as I run across them. I always read them but never do anything with them so this will give me an avenue to pass along the knowledge.
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03-26-2011, 08:10 AM #142
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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03-26-2011, 10:19 AM #143
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
3-27-11: Back + Biceps
HS Pullover
Nautilus Pulldown
HS Pulldown
1-Arm T-Bar Row
Spider Curl
Incline BB Curl
DB Hammer Preacher Curl
Machine Preacher Curl
Today marks 16 weeks out. I weighed in at 207.5 lbs this morning. Weight is the same but my waist is down another 1/2" and I am definitely leaner.
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03-26-2011, 10:21 AM #144
unreal. pretty clear from your structure and posing that when you compete and are in the 180s/170s whatever it may be, you're still going to look like you are carrying 220lbs of lean body mass.
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03-26-2011, 10:24 AM #145
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03-26-2011, 10:25 AM #146
Wow, looking great Derek. Can't wait to see the final product!
All poses look good, but the front double bi is my favourite - makes you look like a monsterTeam 3DMJ:
www.3DMuscleJourney.com
My Log:
http://forum.bodybuilding.com/showthread.php?t=132849153
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03-26-2011, 10:37 AM #147
Looking fantastic! Leaner and also looking denser!
only thing I would change is to see a smilehttp://forum.bodybuilding.com/showthread.php?t=171086161&p=1435554041#post1435554041
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03-26-2011, 10:48 AM #148
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03-26-2011, 10:57 AM #149
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03-26-2011, 10:59 AM #150
Impressive 16 week out pics Derek...quite massive...Da Beast is an understatement.
"Shadow X-Factor"
Play Time is Over...This is "SHOWTIME"
Destiny Soon Awaits!..."LIGHT'S OUT"!
Team Norton/Team Scivation
Mercerless Muscles Training
No Excuses...An Excuse is like an A$$hole...No one wants to SEE IT...HEAR IT...or SMELL IT!
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