Hows the recovery while running the Devourer??? Feeling good? seeing some good strength gains/size gains so far?
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Thread: Journey to a natural pro card
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12-02-2012, 08:46 AM #541
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12-02-2012, 09:25 AM #542
I'm loving it right now. Recovery is great, haven't felt 'down' or tired yet, and am amped every time I hit the gym. I've been doing it for 2 weeks now, so I think it's a bit early to talk about the benefits from it, but I can tell that this split will allow me to progress better simply because I'm getting more lifting sessions in and recovering from them.
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12-02-2012, 11:15 AM #543
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12-02-2012, 01:40 PM #544
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12-02-2012, 10:13 PM #545
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12-03-2012, 06:30 AM #546
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12-03-2012, 07:39 AM #547
Which lifts specifically?
Obviously, if strength is not a priority, strength will go down, but I'm happy with where my strength levels are at since I'm not training specifically for that.
Strength is a lot about CNS efficiency/frequency/training the lift, and those just aren't my number 1 goals right now.
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12-03-2012, 07:39 AM #548
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12-03-2012, 07:42 AM #549
12.3.12
Back
Dead-Stop Dumbbell Rows (arc-form)
50 x 15 LR
70 x 10 LR
85 x 10 LR
105 x 10 LR
120 x 10 LR
120 x 20 LR
Facing-Away Neutral Grip Pulldowns
4 x 8
Dumbbell Meadows Pullovers
65 x 4x10
Deadlifts
worked up to a pretty fast 605 x 1 (pleased with this, haven't deadlifted heavy in almost 6 months).
Lower Back Machine
3 sets to failure + 1 dropset at the end
Strong back session. Rows filled my lats with blood and pulldowns finished that pump off. Was very happy with deads from the floor today. Best is 605 x 3 and I definitely could have hit this for 2-3 today, but stopped, didn't want to go too heavy first time deadlifting in a while.
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12-03-2012, 04:43 PM #550
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12-03-2012, 08:37 PM #551
Ahh, misread then lol.
I don't think strength has dipped, but since it isn't the focus, and I no longer do squats when I am 'fresh', it might give that appearance from time to time. Squats are likely within 10-20 lb of the strength they were when I was actually training them as a lift. I also tend to do them after I have thoroughly pre-exhausted my hamstrings.
I will likely move to a power split, or even a more powerlifting focused split at some point in the future. When, I'm not sure yet. I would like to hit some all-time strength goals in the big lifts at some point.
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12-05-2012, 01:46 PM #552
12.5.12
Arms/Calves
Rope Pushdowns/Facing-Away Single Arm Cable Extensions (both done with continuous tension + stretch)
12/10 LR
4 sets
Bench Dips (3 second eccentric, deep stretch at bottom, continuous tension)/Incline EZ Bar Extensions (get stretch behind head, pause for split second, extend)
45 x 8/40 + bar x 8
90 x 8/60 + bar x 8
135 x 8/50 + bar x 8
90 x 8/50 + bar x 8
Fixed Barbell Curls ('perfect' form)/Dumbbell Hammer Curls (using grip force)
80 x 8/25 x 10
90 x 8/30 x 10
100 x 8/30 x 10
90 x 8/30 x 10
EZ Bar Preacher Curls/EZ Bar Reverse Curls
40 + bar x 8/20 + bar x 10
70 + bar x 8/20 x 10
50 + bar x 8/20 x 10
50 x 8/20 x 10
Standing Calf Raise/Dorsiflexions
10-10-10/failure
2 sets
Nasty pump today...could barely move my arms when it was all over.
Success lol.
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12-05-2012, 01:48 PM #553
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12-05-2012, 02:00 PM #554
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12-05-2012, 02:26 PM #555
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12-05-2012, 02:27 PM #556
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12-05-2012, 07:10 PM #557
Meals
1) 4 eggs cooked in VCO, 1 ezekiel bagel
2) 1/2 cup cream of rice, 1.5 tbsp peanut butter, 1.5 scoops whey/egg white/casein, 1/2 scoop greens
Peri-Workout: 80 grams carbs + 30 grams hydrolyzed casein
3) 2 cups Basmati rice, 5.75 ounces chicken breast, 3 Brazil nuts
4) 4 slices ezekiel bread + 20 grams VCO, 5 ounces chicken breast + 1/2 cup tomato sauce
5) 250 grams Siggis fat free yogurt, 2 tbsp peanut butter, 10 grams VCO, 1 slice ezekiel bread, 2 rice cakes, 1 scoop greens +
97 F/425 C/255 P, 3,773 cals
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12-06-2012, 05:59 AM #558
12.6.12
Chest/Shoulders
Neutral Grip Machine Press/Goblet Jump Squats (50 lb Kettlebell)
90 x 10/15
105 x 10/12
125 x 10/10
140 x 10/10
150 x 10/10
170 x 10/10
185 x 10/10
200 x 10/10
Dumbbell Hex Press/Dumbbell Swings
40 x 12/85 x 10
40 x 12/10
40 x 12/110 x 8
40 x 12/110 x 8
Pec Minor Dips/Band Over-Backs
Bw x 20/10
20/10
20/10
Machine Rear Delt Raises
10 x 30
8 x 30
8 x 30
Spider Crawls
Short mini x 4
Short mini x 4
Short mini x 4
6-Ways
10 lb x 2x10
8 lb x 10
Just the usual chest/shoulders 'pumping' day with some conditioning thrown in at the beginning. Bw is 220
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12-07-2012, 10:51 AM #559
12.7.12
Secondary Back
Pullups (mixed grips)
50 reps over 3 sets (not to failure, sternum style)
Single Arm Barbell Rows (using 25s, explosively, hard flex)
50 x 10 LR
75 x 10 LR
100 x 3x10 LR
Dumbbell Pullovers
50 x 12
70 x 12
75 x 12, 12
Pullups (neutral grip)
2 x 10
Partial Pulldowns
180 x 10, 10
Kayak Rows
2 x 10
Single Arm Pulldowns
2 x 10 LR
The usual secondary back session...was pleased with performance today. Decided to throw in some more Pullups.*
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12-08-2012, 08:24 AM #560
12.8.12
Legs
Lying Hamstring Curls
2 x 20 warmups
1 x 25
1 x 20
1 x 15
1 x 10
Back Squats (explosive, 3 second negative, continuous)
135 x 8
185 x 8
225 x 8
Works
315 x 4x8
Leg Press
2x5 w/ 9 pps (heaviest gym went lol)
Walking Dumbbell Lunges
100s x 2x8 LR
Leg Extensions*
2 x 25
Barbell RDL using 25s
190 x 2x10
145 x 2x10
Awesome leg session. Squats felt great, done very explosively, and everything else gave me a nasty pump.*
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12-09-2012, 07:26 AM #561
12.9.12
Chest/Shoulders
Incline Dumbbell Press
30 x 15
50 x 8
65 x 8
75 x 8
90 x 8
105 x 8
120 x 12
100 x 8
Banded Flat HS Press (minis, explosive)
1 pps + 25 x 6, 6, 6, 6
Reverse Band Incline Press (light bands)
315 x 3x5
275 x 2x5
Stretch Pushups
3 sets to failure, 73 total reps
Bentover Dumbbell Laterals (head on incline bench)
30 x 3x15
Cage Press (explosive)
95 x 5
115 x 5
135 x 5, 5, 5, 5
Dumbbell Front Raise
25 x 12,
Awesome chest/shoulder session. Inclines felt strong first, hitting 12 with more in the tank on DB presses (highest weight lol). HS and reverse bands were great explosive work and stretch pushups gave me a really nasty pump. Shoulder work felt great as well.
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12-10-2012, 11:26 AM #562
12.10.12
Back
Meadows Rows
Worked up to 145 x 8 LR
Single Arm Pulldowns
4 x 8
Rope Straight Arm Pulldowns
4 x 8
Barbell Shrugs w/3 second hold
3 x 12
Banded Hypers
1 mini + 1 monster x 20
2 mini + 1 monster x 20
2 mini + 2 monster x 12 to bw to failure
Quick, solid back session. First final tomorrow. Wish me luck haha!
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12-11-2012, 11:16 AM #563
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12-11-2012, 02:35 PM #564
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12-11-2012, 02:42 PM #565
12.11.12
Arms
Fixed Barbell Curls/Dumbbell Hammer Curls w/Grip Force
80 x 8/30 x 10
100 x 8/30 x 10
100 x 8/30 x 10
Dropset
100 x 8 to 60 x 8 + 4 partials to 40 x 8 + partials/30 x 10 to 25 x 8 + partials to 15 x 10
Machine Preacher Curls
4 x 8 + 8 partials
Rope Pushdowns/Single Arm Cable-Away Extensions
12/10 LR
4 sets
Bench Dips (3 second eccentric, flex at top)/EZ Bar Incline Extensions
90 lb x 8/50 + bar x 8
135 lb x 8/50 x 8
135 x 8/50 x 8
Dropset
135 x 20 to bw x 10
Ridiculous pump today. Would recommend to anyone looking for a pain tolerance challenge.
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12-12-2012, 07:03 AM #566
12.12.12
Legs/HIIT
Leg Press Calf Raise/Dorsiflexion
2 pps x 60 seconds/45 seconds
3 sets of that...continuous
Lying Hamstring Curls (rest is when partner goes)
5 x 10
Back Squats (very explosive, rest when partner goes)
135 x 10
185 x 10
225 x 6
245 x 6
265 x 6
285 x 6
315 x 6
Bike HIIT
5 minute warmup
10 intervals: 15/45
5 minute cooldown
The usual secondary leg session.
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12-12-2012, 07:52 AM #567
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12-12-2012, 06:54 PM #568
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12-12-2012, 08:50 PM #569
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12-15-2012, 07:18 AM #570
I think it's going very well...It really is a 4 day split with 3 'optional' secondary days. I do the secondary days as long as I feel recovered and not tired or anything and I haven't felt poorly yet so, I've been doing 7 days for 4 weeks now, feeling great.
I had one this past Tuesday and then Monday and Wednesday next week...fun lol.
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