First PH, why not some lean cut!
- 06-13-2013, 10:17 AM
- 06-13-2013, 05:58 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, 01:00 PM
06-14-2013, 06:12 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, 10:35 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, 11:34 AM
06-16-2013, 10:33 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, 01:13 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, 06:34 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, 03:53 PM
06-19-2013, 12:38 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, 06:05 PM
06-20-2013, 12:43 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, 09:46 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, 09:19 AM
06-21-2013, 12:27 PM
06-21-2013, 01:51 PM
thats some nice progress....if u flip from page 1 to that post, theres a big difference in your mid section
06-21-2013, 02:34 PM
Nice progress. You def can see a difference in your abs and back. Good job pimp juice
Black Lion Representative
I'm a Brooklyn boy I may take some gettin' use to
06-21-2013, 09:50 PM
Thanks fellas =D I forgot to post arm pics I'll get those up tomorrow. For the last two days I'm taking 3 caps just for ****s. Tomorrows legs,my favorite day, gonna kill it.
Just for back from running and doing ladders and sprints. I'm wiped out. Time to pass out, later.
06-21-2013, 10:48 PM
06-24-2013, 10:40 AM
so my run on lean cut is over PCT started today . I would love to thank ANDROFACTORY for the awesome product, it helped me with my cut like no other. It leaned me out, i gained a good amount of lean mass, and managed to gain strength . Perfect product id recommend it to anyone trying to cut up and gain lean body mass.
2 caps of Erase
ABE (2 caps pre 2 caps post)
Staples + adding back in creatine . Creatine and erase compliment eachother nicely. Creatine = water into cells erase = gets rid of water outside of cells. Boom perfect combination.
Shoulders/Back today time to kill it.
06-24-2013, 11:22 AM
06-24-2013, 04:27 PM
06-24-2013, 07:12 PM
thanks fellas Ive increased my calories too 2500 to compensate for my 2 a days. Lift in the morning and sprint sessions during the night, except now because its hailing o_0 this storms insane.
Carb cycling is going well and im also back doing PHAT. I hit back and shoulders today and my back feels obliterated.
06-24-2013, 10:19 PM
christ i ate so much today, i was ****ing starving all day for whatever reason. I ate around 3500 calories all healthy stuff though, i feel like an animal if only i was bulking haha.
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