I'm trying to lean out, so I'll be happy if I can maintain strength and intensity over the next month or two. I typically end up recomping, which is a win in my book. I can't keep to a strict enough diet to do a true cut, lol.
Recomp effect?still baffled how the scale isnt moving btw lol
How long u been off hormonalsI just read the past couple of updates. Those are pretty great updates as far as results are concerned. I just started TestoPRO today.
x2I'm trying to lean out, so I'll be happy if I can maintain strength and intensity over the next month or two. I typically end up recomping, which is a win in my book. I can't keep to a strict enough diet to do a true cut, lol.
i dont notice any more definition so im not sureRecomp effect?
very nice leg workout man!Leg day
squats
225x10
245x8
265x8
switchin over to a higher rep scheme than what i was doin the past month. Def hard as hell - one thing I notice about squats is how much of a cardio workout they can be when done slow and for 10 reps. I went from fresh to dripping in sweat in 2 sets lol
leg press very slow and very deep
180x10
270x10
360x10
hamstring curls single
50x10
75x8
100x5 dropset to 50x8
standing calf raises
200x12
240x10
260x8
leg press calf raises very slow
540x10
540x10
630x8
great workout. considering the slow speed and depth of my squats, 265x8 is a PR! As time goes by, I am realizing that my weights arent always getting better and better, but that my form always improves over time and that makes the exercises more effective. It's funny how you tend to think you know everything when you are young smh. It's true as you grow up you don't necessarily workout harder, but you definitely work out smarter.
thanks! i try...now if only i could workout my uppers as efficiently as my lowers lolvery nice leg workout man!
i might have to try that fasted cardio on off days. I am always nervous about cardio because I consider myself somewhat of an ectomorph...probably an overeating ectomorph who is skinny fat lol. But I'd love to burn fat without hindering muscle gainI do a five - ten minute warmup to get the blood flowing and then I do my cardio after my workout. I also like to do fasted cardio on non-lifting days.
Time to change things up??? I like to go a few weeks with higher rep to increase endurance as well as strength. The when I bump the wt up again it seems to come pretty easily after a couple of weeks. For example I would do a few weeks of bench at 4 sets of 12, then when you go to heavier wts at 6/8 reps you can bump it pretty good.back day
good ****. PR'd in rows and t-bar rows, and two sets of 100s on shrugs was great too. Very satisfied! My wings were huge during my workout. It's getting crazy hard to keep progressing so linearly...perhaps I needa think this through better to keep the strength gains coming. My balls to the wall every set to failure mentality might not be the best strategy anymore
yea that sounds kinda what i was looking at today. It's the bulking trainer at bodybuilding.com. The layout is upper,lower, upper, lower and every week u progressively decrease reps and increase sets from 2 sets of 12-15 down to week 5: 6 sets of 3-4 then start over the progression with heavier weights. It looks solidTime to change things up??? I like to go a few weeks with higher rep to increase endurance as well as strength. The when I bump the wt up again it seems to come pretty easily after a couple of weeks. For example I would do a few weeks of bench at 4 sets of 12, then when you go to heavier wts at 6/8 reps you can bump it pretty good.
nice workout. I think it is okay to cheat on barbell curls with real heavy weight, esp toward the last couple reps to finish it off. Arnold did a lot of cheat curls in his offffseasonToday I did a bicep workout. I never really just do this, but I was looking for some "shocking" for my bis. Always keep your body guessing ya kno
It was Greg Plitt's Bicep routine with 7 supersets. Every exercise is 4-6 reps heavy as hell and then stripped to a weight you can do around 15-20 reps.
I did:
Barbell curls: 95x8 (too light :/) stripped to 40x15
close grip ez bar preachers: 85x5 to 35x15
cable curls to chest: 33lbsx6 to 15x15
db hammers: 50x8 (too light again..) to 25x15
hands touching straight bar preachers: 70x6 to 30x15
lying stomach on incline bench curls 30x6 to 10x15
concentration curls: 30x6 to 10x15
if that doesnt shock the bis I dont know what will
Great workout...I even feel like I have some left in the tank right now haha. I wish i used a bit heavier weights than I did looking back. Definitely felt strong as hell today. I probably coulda done 115x4-6 on barbell curls with some cheating which woulda been sick
I agree. If I'm ever trying to lift any weight for only 4 reps...there will be slight cheating involved. I guarantee itnice workout. I think it is okay to cheat on barbell curls with real heavy weight, esp toward the last couple reps to finish it off. Arnold did a lot of cheat curls in his offffseason
Sometimes it is nice to have some left in the tank, sometimes it feels good to drain the tank , go home and get a fabulous nights sleep-keep up the good work
I don't know if it's technically considered fasted, but I do drink about 12-15 grams of BCAAs before/during/after my cardio workout.i might have to try that fasted cardio on off days. I am always nervous about cardio because I consider myself somewhat of an ectomorph...probably an overeating ectomorph who is skinny fat lol. But I'd love to burn fat without hindering muscle gain
for sure! I would be too afraid doing any type of cardio without BCAAs during lmaoI don't know if it's technically considered fasted, but I do drink about 12-15 grams of BCAAs before/during/after my cardio workout.
I notice a huge difference when I use Body Mortar (BCAA/carb blend) vs BCAA drinks, I definitely feel light-headed if I am doing something big like DLs or squats.I made the mistake of trying to do legs first thing in the AM a few weeks back. All I had in my system was RecoverPRO and Maniac. I went hypoglycemic after about 30-40 minutes. I thought I was going to pass out in my truck. Fortunately, I keep powdered Gatorade in my lunch pack for such the occasion. It was enough to get to me work where I had a shake and some oatmeal. I will never do that again, lol.
I really need to have at least two or three meals in me before I do something taxing like deads or squats, ideally on every workout I prefer 2-3 meals before, sometimes time is an issue though
as for cardio I always take about 10 bcaa's before fasted cardio.
same here as well. its always cardio, meal 1, do homework and cook food, meal 2 then straight to the gym at 4 in the morning lolI completely agree. After just breakfast when I have to workout due to time constraints I feel so weak and out of it. But after about 3 meals my workouts are always great.
Idk man, i think you're trying to make me keel over and die on leg daylets add some still leg DL in there
that was about 202 15.5% early november to 194 this morning at 11.6%. So 3 months actually, roughly 8 pounds lost in total and 4% body fat loss which is roughly 8 pounds of fat. Plus getting stronger and I have definitely gained some muscle. So there was a significant recomp effect for sure.Great job!!!! 4% BF drop is phenomenal. How much wt have you dropped? It would be awesome if you dropped little wt while dropping BF . . . . ReComp!!
lol what do u mean?Was at vitamin shoppe see AI Testopro there & the label looked a bit smoother....