breaking PRs with formutech endurance!

[mkretz]

IF and I dont get along very well. I am a big fan of carb cycling in both cuts and bulks. I am with 1.5g of P per lb of lean mass. Keep to good fats and lower sugar. One big thing I notice when packing on muscle is if I eat about 60g-100g of good fats, and less then 25g sugar I put on beter quality mass then when I go higher sugar or higher fat, or even lower quality fat at the same amount and lower sugar. My fat intake being good fats seemed to be my key to adding quality mass.

thanks for the awesome info....i too am trying to do a carb cycle but for me to do 3600-3800 cals at my weight thats pretty low protein and fat I woudl ahve to be eating like 500-600g carbs......how woudl u structure a carb cycle for me at about 160 , pretty low bf.....

 

[mkretz]

today was a good back workout...started off really focused and strong and hit a pr on DL! Also it was at my school gym where any time in the past i had gone there the weights seemed way heavier, not sure why but my weights always were down there in the past. Today however my DL pr still happened so that means its probably even better than what i did!!!

DL - 425 PR

315x5
325x5
335x5
345x5
355x5

explosive Pause low box squat - really trying to build power out of the hole on my squat , that is by far my weak spot.

185x3x10

Pendlay rows

145x8
155x8
165x6
170x6 PR

Neutral grip cable row ( weird angle, its like a 45 degree inclined low cable row) 4 sets 10-15 drop on last set

Assisted pull ups 4 sets 10-15 drop on last set

A few different hammer strength row machine for 3 sets 10-12

pull over machine 4 sets 10-15 drop on last set 0 been a long tim since i used one of these, felt good!


my body felt weird liek lacking intensity after th squats, maybe it was neurological due to the heavy deads and then squats.

 

[RegisterJr]

Very nice DL's. Those and squats are both a weak spot for me. I wasn't doing squats enough and just did my first DL EVER in November.

 

[mkretz]

Very nice DL's. Those and squats are both a weak spot for me. I wasn't doing squats enough and just did my first DL EVER in November.

thanks man, yea i never used to do DLs in high school except when we would test them for football and even then i was pretty good, my legs have always been stronger than my upper body....just keep workin on it, add in some extra sets on off days and stuff to keep the stimulus there

 

[mkretz]

shoulders/bis today - wanted to do abs but once again kinda through them under the bus, really starting to get pretty frustrated wit myself for doing that, i decide to do biceps instead or do more sets for chest r something like that I really need to work on my abs, i have no lower abs whatsoever :-(

pause rep strict presses - set the bar down onto the rack at chest height between each rep

105x5x5

push press 115x5x5

speed bench with pause on the chest

135x3x10

DB shoulder press 45lb - 4 sets 10-12

DB lateral raise 4 sets 10-15 reps wit 15s strict form drop on last set

Behind head smith press 4 sets 10-12

seated face pulls - 4 sets 10-15 - really felt these today, upper back is still feelin it

bent over rear lateral raise - not perfect form but really felt it - 4 sets 10-12 40 lb

barbell curl negatives - 60lb 6 reps 6 second negatives, 5 sets

db hammer curl 3 sets 10-12 25lb drop on last set

high cable curl 4 sets 10-15 drop on last set

i did do some declined leg raises into a thrust up i guess ud call it for 100 reps (6 sets i think)

also one plank for 3 minutes

 

[mkretz]

id say 1 more scoop of endurance left, if that, leg day tomorrow so it will def be used wisely!!!! final review will be up wihtin the next week, super busy right now

 

[TheSwanks]

id say 1 more scoop of endurance left, if that, leg day tomorrow so it will def be used wisely!!!! final review will be up wihtin the next week, super busy right now

Right on man! Thanks for running a great log!