Mkretz puts a spin on AI's DAA!!!

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  1. same here, but my family thinks its the reason im so skinny, ......im tryin to get big though lol i dunno


  2. today was an arm day....started offwith banded towel bench 4 sets of 6 then a couple heavy singles jsut to see what i could do, def. not a max but felt good to move some heavier weights.

    then i did Rev. banded close grip smith bench presses, normally i dotn feel CG presse smuch in my tris but toay was an exception, great pumps the whoel workout, even working in the 8-10 rep range on these, i was really feelin it in my tris

    next was decline skull crushers , 4 sets 8-10 last set was a drop with presses as well

    then i did a different superset for me, 3 sets of vbar pushdown ss with bench dips, this relaly pumped up teh tris

    lastly for tris i did DB overhead ext. but woulnt go nearly as heavy as normal, tris were def. shot, form was perfect thogh, all the way down fora good stretch

    for bis i started off with sumthign ery different..... i did 4 sets of 5 negatives which was pretty tough, i have never really done negatives before i dont think, def. felt somedamage goin on haha

    net was one of my new favorite exercises, banded hammer stength plate loaded curl.......the contraction at the top of the movement becasue of the band is un beatable, nothin like it! its liek a mix of a pump and a ripping feeling all at once, gota lvoe it! 4 sets of 10 for that!

    next was lying cable str8 bar curl, 3 sets 10-12 then 3 sets incline curl 10-12 with a double drop on teh last set!

    pumps were really good today, vascularity seemed more intense as well..... overall very good workout, my tris were shaking or a few hours after, which is not normal lol so i think i did good :-)
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  3. You're trying to get bigger but you have low carb days...?

    Squash that **** and eat, homie!

    Red Meat, ZMA before bed on an empty stomach or a supplement like Animal PM, tons of compound movements, a **** load of sleep and heavy weights. Glutamine before bed too for aiding a hormone boosting sleep.

  4. And real talk, no homo obviously, but make sure you bust a nut on the regular, regardless if it's with a partner or solo.

  5. Quote Originally Posted by Go Away View Post
    And real talk, no homo obviously, but make sure you bust a nut on the regular, regardless if it's with a partner or solo.

    soudns bad but.....with my t issue, thas kinda tough :-(....and with the low carb days, calories are sill there, y do i really need the carbs if im mostly sedentary, keeps my insulin sensitivity up right?
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  6. I would think having a steady dose of slow digesting carbs would better insulin sensitivity more than random major spikes from carb up days.... But dont quote me on that

  7. i think one of the ideas behind the IF style diet is the increas in sulin sensitivity....since ur not eating for so long, when u do eat, ur sensitivity is way up and u absorb everything.......i woudl think u kinda get teh same effect from low carb days......not 100% though

  8. very intense leg workout today, once i get going its sum good stuff lol....did rev. banded suats to start again but i think i set up the bands a little different so they didnt pull up as much so i was not able to do as much, however i made sure to get extra low and really felt it in my hams and glutes and of ccourse quads......

    then i did sum jumps quats 4 sets of 6 with 135 jsut for some power....

    then was high rep squats set 12-15 , went up in weight here form last week, last set was brutal, legs were shakin, ended up at the bottom of the rack

    then did 3 heavy sets of hack squat where i was wable to increase weigh again and then a lighter set witha drop which once again had my legs feeling like they were o fire

    then moved on to hams, did glute bridges, very controlled for a cahgne with the same weihts as last week so i was def. streonger here, then moved onto RDLs.....

    next was wide stance sumo DLS with 25s on each side then jsut added weigh from tehre so i had to squat real low and really squeeed my glutes at teh top of each rep, these were brutal, but im trying to target my glutes when possible.......

    last was 3 sets of leg curls and 3 sets o leg ext last set was a double drop, then flexing and stretching after those drop sets ........ tomorrow will def. be an off day cu ill eb extremely sore, gonna do sum light cardio to get teh blood flowin though and hopefully ill find time to do some foam rolling as well

  9. im am also debating on taking a "deload" week with lighter weihts higher reps and shorter workouts, dunno though, id ont liek tod o it lol, maybe ill take a break from teh bands cu thsoe are pretty tough on the CNS

  10. how do u guys do deload weeks if at all?

  11. Quote Originally Posted by mkretz View Post
    how do u guys do deload weeks if at all?
    I do when i start to feel "run down" or wiped out, it's hard to explain but maybe joints will bother you or you just won't feel 100%, i do 1 week of lighter weights with higher reps like 15-20 you don't want to go too light but i would pick a weight that is like 20% lower than your normal working sets, this way you get blood moving stimulate the muscle but don't kill yourself with heavy weights. For me 1 week did the trick and i felt 200%
    Keep up the good work man workouts look intense!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  12. thanks man, maybe next week, so far i feel pretty godo this week, not alot of sleep last night and sitll ahd plenty of energy today which is rare for me throughout teh day i usually et sluggish so im gonna eep at it for now...... made some strength imporvements on a few movemetns today again so feelin pretty good!

  13. wierd thing though is my first movement (banded bench) i was only as strong as lasxt week, amybe a tiny bit weaker but on everythign else i was stronger, I wonder why

  14. Quote Originally Posted by mkretz
    wierd thing though is my first movement (banded bench) i was only as strong as lasxt week, amybe a tiny bit weaker but on everythign else i was stronger, I wonder why
    That type of **** could be from diet, how you slept the night before, if you used a bit more of a certain muscle during your previous exercises, if you came back to that muscle before it fully healed, if it's a full moon... A bunch of stuff.

    If you can't increase in weight in one exercise during a workout but you can in others youre on the right track.

    I usually chalk it up to the fact that I exerted myself more in the other movements and my body just doesn't have enough to keep the progression going for that day. If this happens for weeks on one lift, check your mechanics and/or switch the order up.

  15. Quote Originally Posted by Go Away View Post
    That type of **** could be from diet, how you slept the night before, if you used a bit more of a certain muscle during your previous exercises, if you came back to that muscle before it fully healed, if it's a full moon... A bunch of stuff.

    If you can't increase in weight in one exercise during a workout but you can in others youre on the right track.

    I usually chalk it up to the fact that I exerted myself more in the other movements and my body just doesn't have enough to keep the progression going for that day. If this happens for weeks on one lift, check your mechanics and/or switch the order up.

    yea im not too concerned, i was stronger on everything else but it was jsut od that my fist eercise iw asnt ...i dunno

    anyways, today was back and i was stronger on all lifts.....next week i will change up what lifts im doing for 2 weeks then come back to these and see how strenght is coming along..... Ive been doing alot more width exercises, for the next 2 weeks gonna go for more thickness exercises, liek heavy t bars and closegrip pulldowns.


    also at teh end of the workout i was sooo focuse don on my seated calf raises for sum reason...... it was the only calf exercises i got to but i was able to get 4 sets with 2 drop sets but with amaign contractions and drop to stanidng bw raises with stretches at the end.......i feet were like twitching for at leaast a half an hour after, felt great....with calfs u really gonna squeee the top of the motion and im starting to learn to do athat better, and man does it kill lol but fels amazing!

  16. Quote Originally Posted by mkretz View Post
    how do u guys do deload weeks if at all?
    deload week is always a good idea, specially when the joints start hurting!

  17. today i did quads/shoulders...not exactly sue how longi spent in tehe but it was a while.....workout was al ittle shaky towads the end, i jsut felt drained.....dunno if its low glycogen or what....also appetite was huge today, again, not sure why, didntsleep much yest, maybe thats teh reasons for all this.......

  18. Quote Originally Posted by Bulkypinoy61 View Post
    deload week is always a good idea, specially when the joints start hurting!
    totally Karl

    Quote Originally Posted by mkretz View Post
    today i did quads/shoulders...not exactly sue how longi spent in tehe but it was a while.....workout was al ittle shaky towads the end, i jsut felt drained.....dunno if its low glycogen or what....also appetite was huge today, again, not sure why, didntsleep much yest, maybe thats teh reasons for all this.......
    eat more ! lol

    are you getting bloodwork during your daa run anytime soon?
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  19. Quote Originally Posted by John Smeton View Post
    totally Karl



    eat more ! lol

    are you getting bloodwork during your daa run anytime soon?

    ive been tryin to get a hold of my doc but he has not been answering me :-(

  20. today was chest/arms....but i havent done an abs ina whle so i wanted to get some of thsoe in too.......only problem was i sent way too much tiem on chet and only had time for two tri exercises and one bi execise and onlyrope curls and leg raises........ for chest i did 5 sets of 6 witha pause on teh chest to develop some power/trength in the bottom part of the motion which is my weakest part

    net was explosive band benches jsut 6 ets of 6 light weight, trying to get some explosiveness...then did DB incline, weighted dips, decline bench, banded incline hammer press, cable cross overs, and what i call "stretch" d flys, is jsut doing a littel pulse rep at a full stretch, gives a geat pumpa dn keeps teh tension on the muscle longer..........

    for bis i did 4 sets of a reverse drop set on cable curls , 30,40,50 lbs........also 3 sets of 5 negatives of standing barbell curls......for tris i did banded smith machine CG bench pess which really fries teh tris because teh weight is the heaviest right when the tris take over.....then did some one arm neutal grip DB ext. failing and then givin forced reps but still contolling the negative

    for abs i did rope cucnhes for upper abs and leg raises for lowe abs, didnt get a good lower ab focus cuz iw as rushing which upsets me cuz i really wanna work on my lowr abs but i have a hard to focusing in on them........the rope crunches were heavy ut still got a squeeze on every rep for 4 sets 10-15 witha drop on the last set..... strenth was up on the first bench exercise but i think teh eplosive band bench tired me ou a little bit because soem of my weights were downa fter that (didnt do those last week) still had a good mind muscle connection today....been using N.O. ignite 2 from finalex, effing love the stuff!

  21. im thinking of sticking with this split....back/hams, chest/arms, quads/shoulders........I like that I can split up the legs, but i find im in the gym longer and then i dont get to abs or calves..........any suggestions?

  22. Quote Originally Posted by mkretz View Post
    im thinking of sticking with this split....back/hams, chest/arms, quads/shoulders........I like that I can split up the legs, but i find im in the gym longer and then i dont get to abs or calves..........any suggestions?
    once a week would work its simple and works or just try that split
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  23. todays workout started off slow (quads/shoulders), but ended real good...... about 3 second eccentric one second concentric no pause.....burned for sure......weights were up for shoulders.....quads were iffy ........... interested to see how the legs feel tomorrow to pull deads since i got back/hams

  24. So, how are your legs feeling today?
    RcB Since 09-06-2011 20:55 EST, Post 49

  25. quads are sore but deads felt great.....did hams before back (afte deads) and felt great the whoel workout..... did RDLs, seated leg curls, lying ham curls ( heels out and in) good mornings, and wide stnace smith squts, for back i did tbar, bent over rows, 1 arm rows and 1 arm low cable rows.....solid workout for sure!
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