making dreams real log!
- 08-03-2013, 12:51 PM
- 08-03-2013, 02:26 PM
- 08-03-2013, 02:29 PM
08-03-2013, 02:49 PM
Day 14. pull day
hips were sore and poor mobility so i decided to skip deadlifting
weighed in at 165... probably from all the food and water i had last night.
pullups wide.. no kipping: bw x 40. every 5 pullups,
i supersetted with rope pullthroughs, to help pre-exhaust the back... no set amount
the extra weight made things a lot harder but it was good
isolateral front lat pulldowns w/ palms facing me
straightbar pulldown palms facing each other
hammer curls, always first
ez bar curls
will continue to keep pullups in, as it will be beneficial long term.
08-03-2013, 02:51 PM
the point however: true and full muscle growth, ie gains, cannot be made to the fullest unless you are getting adequate rest..the only time we grow, is outside of the weight room - not in it
proper rest helps most to ensure this takes place; the idea behind a 5-day split is, to thoroughly exhaust the muscle being focused on in a given particular day, and allow the essential rest required to recuperate, before hitting it again
not saying you cannot grow hitting things 2x weekly at all - and in fact, one thing I embrace is constant change within my training protocols/strategies..just keep in mind, if the effort is all-out and total exhaustion is there, an argument can be made that you are really pushing the boundaries of rest necessary to make all that training effective
08-03-2013, 02:53 PM
08-03-2013, 02:56 PM
In the jefit app or website, search for a routine called 'jefit advanced routine'.
It is a badass 5 day split with plenty of volume. No way you will think that you are missing something. Also, I'm sure there are better ones, but it is a good routine to try or build off of
Sent from my iPhone while
08-03-2013, 03:27 PM
well i am open to new things/ different
if i do go about going back to a 5-day
how should i approach it to fully maximize the time i have left on 1-alpha.
08-03-2013, 07:08 PM
08-03-2013, 07:30 PM
^^ pretty basic template, entirely workable (and similar to my own I utilize, just slightly different order of days/bodyparts)
basic 8-12 reps per set, 3-4 sets per exercise, 3-4 different exercises per bodypart..hit failure on every (or at least most) sets..cardio afterwards, if you so choose
can either split off days up, or train 5 days straight/2 days off - is utilized by many wo like to take w/e off while working out during week..don't think too hard about it!
once you hit top portion of rep-range, try to add weight in the next session the following week, still staying in prescribed rep range (perhaps will be lower end of range, by the time training is nearing completion and you start to tire)
work to the top of the rep range again, till you can add more weight; repeat from beginning
easy, and progressive
08-03-2013, 08:16 PM
how do you guys go about doing arm day. i have total workout adhd
and cardio. im starting to let go alittle bit :/
08-04-2013, 08:25 AM
Split arms with other parts. Like chest and trial or shoulders. Push- pull days so you can maximize the tension .
08-04-2013, 08:47 AM
@ dreams - if you are structuring the way montego has advised, then of couse the last day becomes arms day + abs if you wish to do those..these are typically good days to follow with postWO-cardio, as comparatively less effort is required for an all-arm day so there is energy to spare
a common approach for me in this format would be, to superset the bi/tri exercises, make sure there is no rest between the two exercises, and very little rest between the sets themselves, so pace is kept high
ie, standing BB curls, then move over immediately to flat close-grip bench; complete, rest for ~45sec, and do it again over 3-4 working sets..take a full 2min break here if you wish and set up for next superset, which may be standing DB curls ss with tri pressdowns, and these are done in same manner and so forth as above..
very basic example, but one I find very effective - hope this helps
08-04-2013, 09:32 AM
Yah if I was just doing arms I would be using intensive sets short rests, using drop and supersets. I wouldn't go nuts with the volume but definitely there would probably be a fair amount. I use a giant set which has the bi-tri supersets combined with the drop sets goes like this...
Rope pressdown double drop
Alt incline db curls double drop
Xface db tri extension double drop
Prone db curl double drop
Three of these and my arms are toasted .. really like this kind of training though. It's fast and furious.
LG Sciences sponsored athlete
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08-04-2013, 11:50 AM
much appreciated, will try a 5 split this week. so on chest day, I could destroy them then go straight to some pwo cardio n skip triceps?
08-04-2013, 12:28 PM
08-04-2013, 02:00 PM
08-04-2013, 02:26 PM
08-04-2013, 02:28 PM
08-04-2013, 03:12 PM
FINAFLEX PRODUCT EDUCATOR
Visist our website at www.FINAFLEX.com
" If you're looking for a work horse.......I'm no Clydesdale."
08-04-2013, 03:39 PM
What kind of gains could one expect to see with the following cycle:
Week 1-8- 4 bottles 550xd black
Week 1-4. 2 bottles 1 alpha
Week 5-8. 2 bottles Epi-V
Diet and workout plans being on point as well
08-04-2013, 05:27 PM
08-04-2013, 05:32 PM
08-04-2013, 05:33 PM
08-04-2013, 05:33 PM
08-04-2013, 05:50 PM
08-04-2013, 05:53 PM
The truth is that most of the supps we take are really expensive hobbies.
Pre-workouts, post workouts, all these test boosters.
A lot of the stuff we take supps for can be accomplished with good proper diet and workout program
08-04-2013, 06:01 PM
that is a beast stack, and have run exactly those products together myself during my current prep for national show (only, my dosage was even higher than what you refer to there)..unreal gains, really, for being 2-step conversions and non-methylated ie very safe and non-toxic to body
08-04-2013, 06:05 PM
08-04-2013, 06:13 PM
I will never come out and advise such, nor mention that it is a possibility..nor will I tell you sure man, go for it..
but what i'll say is, these are the safest prohormones on the market, really bar none..i have already mentioned a hint as to what I was doing (and actually posted my dosages, in my own thread)..and I will be clear that you risk very little sides (which if do occur can be alleviated by our PCT Black while on cycle, anyway)..and will even stretch to say that altho not recommended, personally I still see no issues of poor risk to safety, strictly speaking..
but I will stop short of anything further, and refuse to advise you on this other than to say it is more than what we recommend
from there, you will have to use personal deduction, to decipher what you feel I am saying
08-04-2013, 06:15 PM
08-04-2013, 06:20 PM
08-04-2013, 06:27 PM
08-04-2013, 06:28 PM
08-04-2013, 06:31 PM
08-04-2013, 06:32 PM
08-04-2013, 06:55 PM
I foresee a point in the not-too-distant future, that we will no longer produce anything hormonal, at all..
simply the best-made natural products available, with constant new forays into new and exciting ideas and compounds
stock up while ya can folks
08-04-2013, 08:11 PM
08-04-2013, 08:34 PM
decided to rest today and switch my split to a 5 day
so far ive split it up into
all followed by postworkout cardio: walking incline 30 mins
abs are whenever. debating whether or not to put in deadlifting on back day or would at all possible to do it on friday to have a deadlifting day followed by arms.
08-04-2013, 08:36 PM
in fact in a cut, most certainly would maximize any potential muscle gain, while protecting muscles from being chewed up if you happen to hit caloric deficit too hard and too low
wonderful compound, truly - no matter what the goal, and no matter if run solo, or stacked with something else
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