First PH, why not some lean cut!
- 06-09-2013, 02:01 PM
****. everything was going smoothly until my shoulder started to hurt. Had to junk this power workout and did everything light and sloth contractions. Going to lay off it for 2 days so tomorrow I'll do legs then a rest day.
Also going to change up my routine. Going to hop into a huge volume workout.
Even though this lift sucked a little there's always positives to be seen.
1. I did an insane cardio session and come to find out hard core cardio keeps me relaxed and not uptight.
2. Slow contractions feel good :]
- 06-10-2013, 08:05 PM
Stay positive my friend, keep it up!Use code "fl3x10" to get a free shirt with your purchase at Mind and Muscle
- 06-10-2013, 09:19 PM
PR TODAY! Squatted 315x3 below parallel today , i was ****ing ecstatic!
My legs workout was pretty much a rape to my legs.
stiff leg dead lift
leg press super sette with DB lunges
a butload of calf work.
My legs feel good and my shoulder is actually feeling good to! Im looking into switching to a higher volume workout with less power sets, more super sets and volume. Im looking into FST-7, maybe some pyramid training, or just gvt for a week, well see. Im debating on taking a rest day tomorrow but well see how i feel.
Abs are VERY defined now, im pretty damn excited about that. Also have a lot of veins in my adonis belt. That was actually a shocker to me, ive never been this lean and strong i was surprised. And the grind continues...
06-11-2013, 02:54 PM
Alright so I've been doing a PHAT variation for about 7 weeks now so this whole week I'm switching it up. Going to be doing 10x10 old school GVT for a week, maybe 2, to take a break from PHAT. Let the volume begin!
06-11-2013, 05:22 PM
06-11-2013, 06:09 PM
However, its summaaaa timeeee.
A1: incline DB bench press (60lbs 8x10)
A2: db row (8x10 70lbs)
wg pull ups
hammer decline press
cable flys (slow contraction, squeeze)
Everything done in the higher rep range of 10-15 reps, slow contraction, squeezing etc. All done 3 or 4 sets and whatever weight i feel gives me the best squeeze. Perfect for back. My chest and back are destroyed, upper chest had veins popping out and my traps were dying. I love it, maybe ill keep doing this until i get bored possibly 4 weeks =D.
On a side note, GVT would really help me cut if anything i was dripping in sweat ... literally. My buddy asked me if i went swimming and my shirt was light grey before i came in and was dark grey when i left lol. So this clearly burns an immense amount of calories which is great, i can add in cardio and be even leaner . Ah i feel so good! More to come
06-11-2013, 09:16 PM
06-11-2013, 09:18 PM
06-12-2013, 12:44 PM
i too was thinking about giving gvt a try during my cut.....last time i did gvt i got done super quick which lead to extra time for cardio and/or core work
hearing u say about the increase sweating during the gvt routine has me really interested now
06-12-2013, 12:59 PM
06-12-2013, 01:13 PM
@Gotti .. yes i take alphamine + my lean cut and they mix to make one hell of a thermo. I was dripping, really kicks your ass.
@Hvac interesting, im trying to stay around 2,000-2100 , those high carb days are always fun though.
06-12-2013, 01:21 PM
06-12-2013, 02:24 PM
how are you guys likeing the lean cuts and alphamine combo? thats what i did but to be honest i've liked 3 caps of lean cuts without the alphamine better than i did with 2 caps of lean cuts and alphamine
06-12-2013, 02:31 PM
i have to dose alpha a few hours away from lean cut or i get stimmed outa my freakin mind! but i love it.....this is the only time ive felt the effects of alpha....
06-12-2013, 05:27 PM
06-13-2013, 11:17 AM
06-13-2013, 06:58 PM
holy balls fellas. yesterday i did arnolds pre contest arm super sets workout.... my arms are STILL swolen. Its insane. This will be my go to arms lift for sure. I had to cut out 1 super set (5 total, i did 4) and did 3 sets , instead of 4-5 which arnold used. Insane volume, my arms have never been this sore before. I love it. Anyway im at 170lbs as of this morning .
However, today is my mini cheat day and rest day so... haha
06-14-2013, 02:00 PM
06-14-2013, 07:12 PM
Squats (7 sets)
Leg extensions 3 sets
Leg curl 3 sets
Barbell lunges (present exhausted legs) 4 sets
Calf raises 4 sets.
Quite the volumeish workout.
06-15-2013, 11:35 AM
I worked arms earlier in the week so since my shoulder is finally healed (knock on wood) im dedicating today to shoudlers ohhhh let the volume begin!
06-15-2013, 12:34 PM
06-16-2013, 11:33 AM
I hit shoulders pretty hard, going for volume staying within 8-12 reps (mainly 8-10).
DB Shoulder Press (7 total sets, up and down the pyramids of giza baby!!!!)
Side raises super setted with DB shrugs (4 sets each)
rear DB flys super setted with front raises (3 sets each)
BB shrugs (7 sets here with 1 drop set)
Talk about volume batman! I love volume i can honestly say that is what my body responds well to. Working in the 3-6 rep range for power works well too but i have found through programs that incorporate high amounts of volume (FST7, GVT, arnolds lifts, PHAT) i have grown like a monster. Dont get me wrong, ive grown off of 5x5 , looking to do 5/3/1 in the winter, but i didnt grow nearly as much when i did volume. Learning what works best for your body is so much fun, i love kicking up the volume!
Todays arms (yeah again ) doing arnold super sets going to do the same thing i did earlier in the week adding a set to each. So doing 4 seats per 4 super sets. Lets get it babyyyyyyyyyyyyyyyyyy!
Id also like to add that im going to start carb cycling so maybe Brian can chime in and help me out/take a look at my regimen for carb cycling.
Monday- Low/No carb 0-50 g
Tuesday- low carb- 50-100g
Wednesday- medium carb 100-150g
Thursday- medium carb 100-150 g
Friday- low/medium (my reasoning for this is to deplete glycogen from my medium carb days before my two high carb days) about 100g
Sat/Sun - Both high carb up days split into two between 150-250g of carbs.
I could go with this or i could go with a simple 3 low carb days (50-100g) and 2 high carb days (150-250g) instead of having set days.
Can anyone chime in on this? Ive carb cycled before during a recomp but i didnt feel like i did it correctly .
So I read Brian's blog and it was very good in helping me with carb cycling. Just going to keep it simple with 1 low 1 medium 1 high , rinse and repeat. I noticed that ever since I increased my volume gvt/Arnold stuff my appetite went through the roooooooooooooooooooooof. I had to increase my calories to 2600 today but I also did 200 kcal worth of cardio so it evens out. I love the volume .
06-17-2013, 02:13 PM
GvT makes you eat like an animal but I always loved the amount of volume in the lifts as well. Very cool looking at you're lift numbers over time. Never even looked into carb cycling, wish I could help
06-17-2013, 07:34 PM
So my abs pop now, they're ****ing gorgeous and I gained a good amount of lean body mass. I'm nearing my final days on lean cut :/ but man it was one helluva cycle!
Sweat like an animal-check
All lifts increased in weight-check
I couldnt be more happy with my results.so I decided on going with the Arnold volume route.
Chest/back all super settled
Behind neck wide grip pull ups
Cable low row
Flat db fly
WG bb rows
Neutral grip pull ups
All done with 4 sets, each super settled , minimal rest in between. I find working antagonist pairs makes the lift easier and more natural in a way and doesn't interfer with the weight I pull or push. Tomorrows legs can't wait =D
06-18-2013, 04:53 PM
06-19-2013, 01:38 PM
Legs were a killer the other day. Volume and a bit of power.
SQuats 7 sets, up and down the pyramid again (12,10,8,6,3,10,12)
Stiff legged dead lifts 7 sets also in the same pyramid fashion.
Super setted 3 sets of leg curls and leg extensions
4 sets of barbell lunges
3 sets of calf raises ( i usually go 4-5 but i was dead by the end of this lift)
I love volume but for legs i cant lift light lol, maybe its an ego thing but my legs respond well to lower rep ranges. Everything else responds well to 10-12 volume rep ranges for whatever reason.
I started carb cycling, had a low carb day the other day (90g of carbs) now today will be a medium carb day (150-180g carbs) then tomorrow 220+g of carbs to end my high carb day. I like carb cycling, it makes me feel like im somewhat in a bulk because of the power carbs give me but im still shredding fat. I also am still in a 400-500 kCal deficeit and doing 200-400 kCal worth of cardio daily (Except the day before legs day). Cardio really ramps up my metabolism as well, so its a good thing when i can just feel myself getting leaner and leaner.
Literally have new veins everyday and 7 veins now in my adonis belt, freaking crazy !
All is going well, arms/shoulders today! Time to get it done.
06-19-2013, 07:05 PM
06-20-2013, 01:43 PM
Chest/Back today, im switching barbell bench/incline to db. Barbell just doesnt do it for me, ive gained a lot of good chest mass on db and it makes for a good squeeze so if it aint broke dont fix it! New training schedule for summer is 6 days on 1 day off, ive upped my calories back to 2400 with carb cycling , still in a deficit , but carb cycling is helping with recovery which is always a good thing. Time to kill it, shoudlers feel a bit sore but lets get it done!
06-20-2013, 10:46 PM
A much better squeeze. I really enjoy benching as everyone else in the world but I often question how much it really does for my chest. Anyways.. I like using the dumbbells as well. Also works stabilization muscles along with chest. Sometimes I swap the barbell out for db chest presses every now and then.
06-21-2013, 10:19 AM
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