Yo, making a new thread for my bulk. I'm going to be crushing PR's and making some lean gains. I will be training three days per week, with my hybrid spin of GVT. I am not going to list my diet daily, more than happy to explain via PM if anyone is interested as time passes. I will be posting pics along the way. Here we go.
Awesome workout, felt amazing with my presses. I had a shoulder issue for about a year seems to be 100% now, however I will be staying away from BB presses. Just don't work for me. My new supp stack is the $hit! I wanna get a few months under my belt with this set up then I'll throw some reviews out there.
Supps
Whey
pre workout
I-load by pro supps
Karbolic by pro supps
Creatine mono by pro supps
DAA by Primaforce 4wks on, 4 off
PFO liquid fish oil
multi
This is it today. I injured my left oblique this past weekend so I decided to lay off. The sets where pretty easy but I was feeling some small strain on my left side. Should be back to normal soon though. I will increase weight next workout. I have been enjoying a 2 wk dieting break the past few weeks so my weight is all over the place. I am cleaning it up today so from here on out everything will be consistent.
DB Military Press 70x5 5sets
Upright Row 115x5 5sets
Reverse Peck Deck 130x10 3sets
BB Curls 85x5 5sets
Hammer Curls 50x10 3sets
Close Grip Press 185x5 5sets
Bench Dips BWx10 3sets
Great workout today. Below I will lay out a sample of my training day macros.
325g protein
500g carb
60g fat
3840 calories
The above is just an estimate, I don't count the carbs/fat in my protein shakes, nor do I count the protein in my carb sources. So total calories are prob a couple hundred higher. I also drink half a gallon of 1% milk with my meals through out the day. The only direct source of fat taken in on my training days are two servings liquid fish oil, one serving mac nut oil. My meals go something like this.
Preworkout Meal
50g whey
50g karbolic
Postworkout Meal
50g whey
50g karbolic
Meal 1 ( shortly after my pw meal)
egg whites
oatmeal
bananas
Good workout today, my programmed is based on linear progression. I have added a single rep to each set, I am working toward 5sets of 10 for each main movement. Even though I am just adding 4 reps per movement, that is essentially adding a full set to each movement per workout. I did have to scale back today on my hammer machine press, I didn't feel like I was getting a good enough squeeze through the movement. Also to note, my left oblique injury is healing up but still bothered quite a bit.
Great workout, I am feeling strong and my pumps are crazy. I just wanted to note CG presses cause me to have a little shoulder discomfort so dropped them today. I think I will add them back in but scale the weight back next session.
My last couple of workouts. Both went well, adding a single rep per set is really cranking up the intensity. I measured my arms at 17', my goal was 17'.5 by January first. Pretty happy with my progress so far.
I mean no disrespect in my response but here it is. First off, I am a certified personal trainer and a high school track coach. Most of my speed and condition training back when I was in high school was at the University of Nebraska's speed and conditioning, ATP camp. So I think I am well seasoned as far as that goes. My training philosophies being put to work are the same techniques Joe Defranco uses. Google him quick if you don't know who he is. He is top dog as far as combine prep training goes. My strength training is centered around squats, deads, presses and cleans. All these movements are trained through three phases. Max effort, speed, and endurance. My conditioning workouts will utilize, stairs, prowler work, sled work and sprints for endurance. My speed training will be based on sprints, plyos, agility drills and flexibility training. All three of these phases are separate as well, weight training, conditioning and speed training are trained separate from one another for obvious reasons. Lastly testing of the combine specific drills will be incorporated as well, practicing technique is the single fastest way to improve.
Diet wise, of course you need to watch what you eat, some people wing it... and that is great. However when trying to get into the best shape of your life you need to know wtf your eating. Good luck stripping off body fat while maintaining intense training when you have no clue whats going into your body. Without that body fat off, obviously your not going to be at your physical peak. So I kindly disagree with your statement. Glad you stopped by my thread however, the more people following the hungrier I will get!
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