Yeah I agree, I don't think that I've actually lost any muscle but at the same time I kind of realized that even on my original phat routine I never went longer then like 2 days without doing something upper body, so I almost feel like super "flat" because of it lol. Mean while my quads are looking full as hell.
I'm not very effective at using leg drive on my bench because the benches I use are kind of slippery and I end up sliding if I really "pedal" reps out. However I do keep my feet extremely planted and probably couldn't lift as much if my feet weren't.
I don't think i've said this before but my grip is actually rather narrow - some might even call it close grip.
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02-07-2013, 09:25 PM #241
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
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02-08-2013, 04:18 AM #242
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Great log so far!
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02-08-2013, 07:35 AM #243
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02-08-2013, 05:45 PM #244
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
2/8/13
Hyper lower
High bar squats 230 12,12,10
Incline hack squat 3pps 10,10,10
Bfr leg ext 200 25-15-15-12
Ghr bw for 9,8,8
Bfr leg curl 185 30-15-15-15
Standing calve raises 3x 405 for 15
Toe in calve raises 2x 320 for 15
Abdominal rope crunch 3xstack for 15
I'm sick, still lifted, went a little up on everything.
Weight at 198
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02-08-2013, 07:31 PM #245
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02-09-2013, 04:21 AM #246
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02-10-2013, 06:52 PM #247
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
2/10/13
Power Lower / hyper back
Sumo deadlifts
135 for 5
225 for 5
315 for 5
365 for 5
405 for 5 (heaviest i've ever tried on sumo)
Incline hack squats 3x 4pps for 4
Cabe pull throughs 3x stack for 15
super set with/ wide grip pull ups bw+45lb for 10,8,8
Db strict curls 4x 45 for 7
Rear delt lateral raise 3x 30 for 12
Still fighting illness, thought i'd try something totally different today, enjoyed it. I will no longer be doing a hyper upper day, but rather a hyper chest/shoulder/tricep day and then splitting up back training onto my lower days that I also deadlift.
Considering there isn't a lot of time left before I being prep I want to really focus on legs/lats!
Thanks man, I really want to be confident in my legs when I step on stage this year. My ham's have come up a lot, now it's time to get the full package.
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02-10-2013, 06:57 PM #248
how does sumo feel for you? I imagine quite a bit weaker given your height?
"I've walked across the surface of the sun, seen events so tiny and so fast that they hardly can be said to have occurred at all. But you, Adrian...are just a man. And the world's smartest man poses no greater threat to me than does its smartest termite."
-Dr. Manhattan
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02-10-2013, 07:37 PM #249
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
In short I'd say I can pull more conventionally but I'm not so sure by how much. My estimated 1rm on conventional is probably 470 and based on today maybe 445 on sumo.
However I have an easier time utilizing leg drive with sumo. In conventional I naturally want to stiff leg the weight and I think I probably could train to move more sumo.
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02-11-2013, 03:37 PM #250
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
2/11/13
Hyper "push"
Db flat bench (w/fgz) 80's for 12,10,8,8
Incline db fly 60's for 9,9,9
Scott press (w/fgz) 50's for 9,9,7
Incline lateral raises 20 for 10,10,10
Standing strict lateral raise 25 for 12,12,12
Rotator cuff movements
Standing single-arm tricep ext. 45 for 9,8,8
Cable single-arm underhand tricep ext. 32.5 for 10,10,10
BFR rope ext. 55lb for 30-15-15-15
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02-11-2013, 05:08 PM #251
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02-11-2013, 09:15 PM #252
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
I like the fat grips a lot but I'm still figuring out when they're best for me to utilize.
In the presses I don't notice any loss of reps (like I can pretty much do the same with or without them) and I believe I am getting a little extra forearm stimulation which is cool. But I feel like with pulling and most other back movements I have to drop the weight to the point where it becomes a "forearm only" movement.
I don't have access to fat bars, but I can imagine they would work really well together. The dumbbells at my gym are actually a bit thicker then the standard size -so they become pretty challenging when used with the gripz.
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02-12-2013, 10:37 PM #253
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
2/12/13
Hyper lower/back/biceps
Squats 275 for 8,8,8
Split squats 185 for 7,7,7
Rdl 315 for 10,10,10
Bfr hamstring seated curl cluster
200(stack), 25-10
drop to 185 for rest of set, 15-12
Seated cable row (underhand) 180 for 12,10,8
Scott straight arm pull down 72.5kg for 10,8,8,8
Incline db curls (ct) 40 10,8,7
Bfr ez bar curls 70lb
Db hammer curls 55 for 9,8,8
Superset w/ ezbar wrist curl 80 for 15,10,8
Seated one arm calve raise 3x 135 for 12
Superset w/ hanging ab raise 3xbw for 12
Weighted in at 200.5lb today... Heaviest I've ever been yet still leaner then last years peak of 199.
Today's workout was super long and probably too much (although everything was with like 2 left in the tank) but I've missed some accessory work last few sessions since I've been battling illness and decided to put the time in.
Interestingly doing legs 3x a week is no where near as taxing on me as doing upper 3x a week. This is probably partly due to me now trying hard not to go to failure but I also think part of it is that my lower body really does better when pushed closer to over reaching then my upper body does.
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02-13-2013, 05:02 PM #254
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02-14-2013, 12:49 PM #255
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
2/14/13
Hyper lower
High bar 235 12,12,10,8
Incline Hack sq 3pps 12,12,12
Single leg leg press 4pps+5lb 9,9
Bfr leg ext. 200 30-15-15-15
GHR 8,7,7
Single leg leg curls 110 15,15
Standing calve raises 400 18,15,17
Toe -in raises 340 15,15,15
Toe -out raises 300 25
dropset 200 for 20
Kneeling rope crunch
62.5 20
72.5 20
82.5 20
92.5 15
97.5(stack) 15
Lying core twist 25lb plate 2x30
Best workout I've had in over a week. Everything felt good and I had excellent mind muscle connection especially with my quads which typically I have harder time feeling.
Illness is just about over.
only 4lb away from my offseason weight goal.
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02-16-2013, 10:22 AM #256
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
2/16/13
Power Upper
incline db press 100's 3, 95's 4,4
Dips bw+95lb 6,4
Pullup's med width bw+70 for 6,5
Smith rows 3x 275 for 5
OHP 155 for 3 (pr?), 145 for 3,3 (both with 1 left)
Shrugs 3x 405 for 10
Scott lateral raise 35lb,40,45,50 all for 8
BFR db curls 30's 25-12-12-12
Reverse ez-bar curls 4x 70lb for 15
Skull crushers 135 (quickly realized last week I actually did 125, not 135 lol) 8,5,5
ez-bar wrist curls 90lb 12,8,8
Have a little flare up of bicep tendonitis, nothing too serious and I'm pretty sure it was caused by me doing cable underhand rows the other day on top of already doing bicep/back 3x a week. So just did bfr instead of typical curls. OHP press felt really good, I would be super happy with 185 for 1rm by the time prep starts.
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02-16-2013, 11:09 AM #257
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02-17-2013, 09:19 PM #258
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
2/17/13
Power Lower + Hyper back
Squats
135 - 5
195 - 5
235 - 5
265 - 5
295 - 5
325 - 3
325 - 3
325 - 3
Incline hack squat
3pps+25+10 2x 5 reps
Sumo deadlifts
135 -5
225 -5
315 -5
365 -3
405 -3
405 -3
405 -3
Cable pull throughs, stack+30lb added 2x 15 reps
Wide grip pull ups, bw+45 8,6,6
Neutral grip pull ups, bw+45 5,5
rear delt machine 265 8,7,7
Db strict curls non-alternating w/fat gripz 40's 10,7,7,7
Db hammer curls strict non-alt 3x50 for 7 / super set/ ez bar wrist curls 80lb 12,12,8
Sticking with sumo from here on out. This week was 3's on squat/dead, next will be hopefully 5's.
Weight hovering between 199-201.
All last year I went pretty heavy on underhand bb rows (like up to 275ish) and never had any problems - for some reason the cable variation gets me. Bicep felt 100% today though, just food for thought in the long-term.
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02-18-2013, 01:44 AM #259
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Underhand rows are known to cause bicep tears, be careful with those.
You look as white as me in that beach pic! Looking lean though! I hear ya on looking small in regular clothing.
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02-18-2013, 04:55 AM #260
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02-18-2013, 04:26 PM #261
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
2/18/13
Hyper Push
w/Tempo (3:0:1) (n: pause:c)
Db flat press 85 10,8,8,8
db incline fly 60 10,9,8
Scott press 50 10,9,8
Incline lateral raise 20 11,11
standing lateral raise 25 12,12,12
cable front raises 17.5(kg) 8,8
JM incline press (tempo 5:0:1) 85 10,10,10
standing db tricep ext. single arm 45 5,5,6
BFR rope ext. 62.5 (kg) 30-15-15-15
Counted tempo today and realized I naturally already do a 3:0:1 ish tempo pace with upper, but I think tomorrow legs will be harder since I have a tendency to pause between reps on squats.
Not this year
last year (swimming in a size medium top)
This year (tight in an xl)
Last edited by DiamondMaker; 02-18-2013 at 05:21 PM.
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02-18-2013, 07:54 PM #262
Look jakked as **** in that beach pic...when will it be my turn?? lol
Def have some solid genetics to go far in this sport in terms of structure, etc. I think you could rival Rsardinia in a few more years, man. You've got a lot of balance from top to bottom and back to front that you don't usually see at your age, ESPECIALLY at your height.
edit: oh, and bro this year you gotta be rockin dem short short trunks...nomsaiyan dawgg?
yes homo.Last edited by ch3v3ll3; 02-18-2013 at 08:01 PM.
"I've walked across the surface of the sun, seen events so tiny and so fast that they hardly can be said to have occurred at all. But you, Adrian...are just a man. And the world's smartest man poses no greater threat to me than does its smartest termite."
-Dr. Manhattan
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02-19-2013, 08:55 PM #263
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
Hyper lower(8-12) + back (12-15)
Low bar 3x 275 9
Split squats 3x 185 8
Sumo 3x365 7
Bfr leg curl 200 30-15-14-12
Bb oh row 3x225 11
Straight arm pull down 67.5(kg) 12,10,9,8
Incline curl (ct) 3x40 9
Bfr curls(fgz) 70 30-12-12-10
Hammer curls (fgz) 3x45 5
Calve raises 3x400 15
Seated calve raise 2x 3pps 15
Switched rdl's to sumo today so I can practice my form.
Hahaha maybe this year I can pull off the shorts.
Thanks for the compliments man. I have always thought Robbie and I had similar lines but my guess is if I ever made it to the Ifpa our physiques would no longer resemble each other.
I'm not blessed with his wow factor symmetry and grade-A delt/arm tie-ins but I may have the potential to be more well rounded.
Either way it's sick to be compared to such a epic physique!
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02-20-2013, 09:49 PM #264
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
2/20/13
Cardio miss 300kcal on elliptical.
Today marks 40 days out from the start of prep, and in my mind the last 40 days I have to make improvements.
With the last few weeks I will be giving some additional attention to trying to make some sort of dent in my left quad/right quad asymmetry.
I have tried over the last 10 months to incorporate more single leg movements incase my left (smaller) leg was lazy but truthfully I knew this probably wouldn't correct my imbalance since I had already done single leg movements. I also noticed that despite a difference in size in quads, there is very minimal if any difference in strength.
I started to theorize that my legs might be very slightly different lengths- but I don't think that theory makes sense since my hamstrings,abductors,glutes are symmetrical.
This leads me to believe that:
1) There are some insertion point differences despite it not actually being visually obvious.
2) I may not have as strong of a muscle mind connection (possibly even nerve differences) with my left quad.
As a last resort I have decided to incorporate a few sets of left-leg only single leg extension to all three of my leg days.
I've been hoping to avoid this route because it could get tricky down the road (with the left becoming stronger or forever requiring more volume etc) but maybe I can at least spark a little progress and close the gap a tad before I prep.
If anyone has had any success with correcting symmetry issues please post your experience.
Cliffs:
- 40 days until prep
- taking a stab at correcting my smaller left quad by adding additional left side only volume
- hope this doesn't cause more issues
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02-22-2013, 08:55 PM #265
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
2/21/13
Hyper lower
High bar 235 4x12 (4:1:1 tempo)
Single leg 4pps+5 10,9
Bfr leg ext. 215 30-15-15-15
Sl Leg ext. 2x110 for 8
Left leg ext. 3x110 for 8
Ghr 9,8,8
Calve raises in/out 3x300 for 10/10
Glute press 2x110 for 10
V-ups 4xbw for 15
Vacuum Planks 2x 60 seconds
2/22/13
Power upper
Flat bench
135 for 5
185 for 3
235 for 1
260 for 3 (pr)
245 for 3 (easy)
245 for 4
Incline db fly
70's for 9, 7
Medium pull ups
Bw for 8
Bw+70 for 6
Bw+70 for 5
Bw for 15
One-arm Db rows
60 for 5
80 for 5
100 for 5
120 for 5 (stacked 20 on 100)
135 for 3 (stacked 35 on 100)
100 for 12
Bb shoulder press
95 for 5
135 for 3
155 for 4
155 for 5
155 for 5
Scott lateral raises 50 8,7,6
Superset w/ db curls 55 8,6,6
Db tricep ext. SA 45 12,12,15
Bfr reverse curl 60lb 30-15-15-15
Wrist curl ez bar 90lb 12,12,12
Bench is finally making moves. 275 is on the horizon.
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02-22-2013, 09:28 PM #266
I just read your issue with your left quad and I actually have some of the same issues, but I know that mine is likely from what my chiropractor calls "chronic short leg". From what she explained to me my hip basically gets out of place and I end up with a several cm difference in leg length when things shift out of place.
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02-22-2013, 09:33 PM #267
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02-23-2013, 04:05 AM #268
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02-23-2013, 05:33 AM #269
I very rarely take measurements just because of factoring in bf% and what not, but I notice a slight difference in the shape/size in the vastus medialis primarily. I'm curious now that we are on the subject so I will measure to see if there is a big disparity. My right side is dominant and also the leg that shortens when everything decides to shift on me therefore I am supposed to wear a lift in my shoes at all times. It's nothing huge, just a small insert that goes in my shoe to level things out a bit.
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02-23-2013, 09:22 AM #270
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