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  1. #601
    Registered Lifter boo99's Avatar
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    Originally Posted by AdamWW View Post
    You know it

    If anything, when I make gains on accessories while also making primary movement gains, I take it as a sign of better recovery just as much as better strength and form on the primaries.

    I think usually by the end of the workouts, my lesser movements lag behind because i'm just too gassed to execute with proper intensity. Now that I'm gaining weight, the energy persists through the whole workout... pretty great!
    This the most positive thing I have heard on this Monday and very happy to hear my friend
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  2. #602
    Registered User Strawng's Avatar
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    Originally Posted by boo99 View Post
    This the most positive thing I have heard on this Monday and very happy to hear my friend
    +1
    So good to finally see you making such consistent, solid progress. Training in an underfed state vs a surplus is an ENTIRELY different feeling, even in terms of my cognitive state for the rest of the day. Training in a prolonged deficit always made me feel sick, discouraged, and mentally dumbed down for the entire the rest of the day. I find training in a caloric surplus, however, extremely empowering and energizing.
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  3. #603
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    This the most positive thing I have heard on this Monday and very happy to hear my friend
    Thanks brotha. My Mondays used to feel horrible... now... they're just another day to succeed

    Originally Posted by Strawng View Post
    +1
    So good to finally see you making such consistent, solid progress. Training in an underfed state vs a surplus is an ENTIRELY different feeling, even in terms of my cognitive state for the rest of the day. Training in a prolonged deficit always made me feel sick, discouraged, and mentally dumbed down for the entire the rest of the day. I find training in a caloric surplus, however, extremely empowering and energizing.
    I'll add to this, i feel consistently 'happy' now about training, progress, etc. A difficult emotion to describe (perhaps 'happy' isn't the right word), but when I continuously experience these improvements, my outlook for the future look completely different. I'm eager for each session, confident before going in (because I have zero doubt I will improve), and the rest of my day feels that much more positive. When I was 'running on empty', i never felt I had enough gas in the tank to make it through the whole 60+ minutes. Now, in contrast, I'm energized, strong, and stable to the end. Hell, sometimes after all my sets are done I have so much left over energy I want to keep going and have to consciously hold back. THAT feels different for sure.

    Also... my sleep... I feel like I'm finally really sleeping for the first time in years. I've found proper rest more effective than almost ANYTHING else.
    Last edited by AdamWW; 10-01-2019 at 09:14 AM.
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  4. #604
    team ketchup AdamWW's Avatar
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    Interesting leg workout today.

    My core felt very very solid, but my quads were still quite fatigued from my last session.

    I ended up doing 3 sets of 5 with 175 on squats, then dropping to 165lb and it felt SUPER light... a weird point where I could manage like 8 reps with 165, but only 5 with 175.

    Total volume still went up though so i'm really happy about that.

    Overall, it was kind of a level-setting workout... focused a bit on form over most everything else and kept the weights the same. Not a deload obviously, but it felt really good.

    Also now thinking of swapping out leg presses for hack squats... starting to like them a lot!!
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  5. #605
    team ketchup AdamWW's Avatar
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    Low body this morning, got the squats back up to 175 which is good. Form and speed were great.

    Also added some reps on Romanians and switched from Leg Press to the pendulum hack squat.



    Squats

    5x5 with 175

    Romanian DL (+1 rep per set)

    3x9 with 145

    Hack Squat (+20lb)

    3x8 with 70

    Lying Leg Curl (+2 reps on last set)

    3x10 with 70

    Seated Calf

    90x15
    90x14
    90x13

    Abs

    3 sets of 15


    New high weigh-in this morning, too... steadily gaining on the scale. Definitely some fat gain, but meh. Food is fun right now

    Also... from Oct 11 - October 15 i'll be on vacation in Mexico... so... this will be the first day in... maybe 5 years i've had over 4 days straight from lifting.

    Gunna be weird!
    Last edited by AdamWW; 10-08-2019 at 10:16 AM.
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  6. #606
    Registered Lifter boo99's Avatar
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    Originally Posted by AdamWW View Post

    New high weigh-in this morning, too... steadily gaining on the scale. Definitely some fat gain, but meh. Food is fun right now

    Also... from Oct 11 - October 15 i'll be on vacation in Mexico... so... this will be the first day in... maybe 5 years i've had over 4 days straight from lifting.
    Nice to hear this! Food porn is fun lol


    Had a question on your opinion of lying leg curls vs. seated leg curls

    I saw Shawn (Rhoden) doing seated at Golds and asked about him about that; he seemed to think it was better isolation but was curious if you have done them and what you thought?


    Will you still be posting to the Nutty Main cuando tu estas en Mexico?
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  7. #607
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    Nice to hear this! Food porn is fun lol


    Had a question on your opinion of lying leg curls vs. seated leg curls

    I saw Shawn (Rhoden) doing seated at Golds and asked about him about that; he seemed to think it was better isolation but was curious if you have done them and what you thought?


    Will you still be posting to the Nutty Main cuando tu estas en Mexico?
    So I was big into the seated curls for a long time, but I noticed that when I did those, although I got a better contraction at the end of the motion, I never felt the stretch reflex like I do with lying curls when they fully extend. I actually only just switched back to the lying version and, now, although the weight dropped on them, I feel a huge benefit in the full stretch and then holding peek contraction for 1-2 seconds. I think for a long time, I just didn't like doing them because the position felt awkward, so I was doing them seated.

    I'll probably cycle them back and forth maybe on a monthly basis... to me the ham curls are just a nice bit of easy added volume at the end of the session, so I'm fine with improvising a little.

    But yeah, seated is way more comfortable, lying just feels more stressful on the lengthening of the hamstring.

    Not sure if i'll be posting! I have an awesome room in a really cool waterfront place with a bunch of friends (it's my best friends wedding trip), so it'll have wi-fi, etc... i'll definitely be trying to take food pron picks... i can't wait to try all the local grub. It's actually a smaller town called Sayulita which is about 30mi northwest of puerto vallarta.

    Super pumped for it! I'll probably come back looking like a bloated mess and crush PRs =o)
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  8. #608
    Registered Lifter boo99's Avatar
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    ^^^
    Good insight on lying vs seated, thank you

    That lying one gives me back stress at weight that's needed unless someone is pushing down on my butt (no homo) so I usually stay on that seated one

    Sounds like a great trip on the waterfront, friends and food porn!

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  9. #609
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    ^^^
    Good insight on lying vs seated, thank you

    That lying one gives me back stress at weight that's needed unless someone is pushing down on my butt (no homo) so I usually stay on that seated one

    Sounds like a great trip on the waterfront, friends and food porn!

    I have penicillin for you if you meet a senorita who's not clean
    \

    hahaha! If needed, i'll make a pit stop on the way pack ;o)
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  10. #610
    team ketchup AdamWW's Avatar
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    Did my last workout pre-vacation (no gym for 5 days) today, which is the first time on a single cycle of my new routine.

    Switching to Legs / Push / Pull to see how it goes.

    So far really liking it... it allows me to push primaries harder because im really focusing on one dominant movement instead of two with the Upper/Lower setup.

    On Leg day, main focus is Squats and Romanian DL, and then Push days are almost identical but I alternate OHP and Bench, then on Pull day, I do 2 peak sets of 2 reps on Sumo DL before getting into Rows and Chin... so I actually hit quads a little just from the those deads.

    Basically a 3 day on, 1 day off setup, unless I feel like I need 2 days (which I usually dont).

    One things is for sure, when you haven't deadlifted in like 6 months, you feel WRECKED after heavy doubles... ouch!



    But, overall good workout... can't wait for 5 days in the sun and eating like a boss!

    Here's the Schema:

    Legs

    Squats 5x5
    Romanian DL 3x8
    Hack Squat 3x10
    Lying Ham Curl 3x10
    Calfs 3x15
    Abs 3x15

    Push

    OHP or Bench 5x5
    Inclined BB Bench or Inclined Hammer Press 3x8
    DB Fly 3x10
    Skullcrushers 4x10
    DB Pullovers 2x12

    Pull

    Sumo Deadlift 2x2
    BB Row 4x8
    Weighted Chin 3x6
    BB Curl 3x10
    Lateral Raise 3x10
    Abs 3x15
    Last edited by AdamWW; 10-10-2019 at 05:09 PM.
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