Blood Sweat and Guts Anabeta/Endosurge log

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  1. Quote Originally Posted by OrganicShadow
    Biggest mistake people purposely make is try to make dramatic changes in a dramatically short period of time either weight gain or loss. This guy's guilty. I know you don't wanna hear it but, in the end, youre better off making progressive changes. You gotta learn to love the process and not be blinded by the overall goal. And that applies to anything.
    Being process oriented vs results oriented and knowing the iron game is a lifetime haul will make anyone much happier and improve progress.


  2. Quote Originally Posted by y0lked View Post
    feeling better already actually. might hold out till wednesday if im feeling good to go by then ill start back up. just drinking water and OJ right now. cooking some tuna helper right now too. hopefully some good food will help with the recovery
    Wise choice. BTW...take the time to get right and then get back after it. However, when you get back at it don't go all out right away. Go 75-80% and work your way up through the week.

    Cheers!

    -Sean-
    •   
       


  3. I am in a hurry for you to feel better first, a distant second is the resuming of the log. However notice it is still second.

    I agree on the goals. Every once in a while you have to press yourself, put yourself in a pressure cooker so to speak. Nothing like melting the metal down to forge a stronger material. However by and by the process is a long haul and rushing too much causes problems typically when trying to get lean it is muscle loss. When trying to get stronger or bigger too fast it is joint / tendon issues creeping up, or worse muscle tears...

    When I am out for a bit I don't ever come back in full steam and I add one thing at a time. I get my training right and just clean up my eating a bit. As I get better about my training I find that more focus on diet comes with that on it's own. When I take a week or two off then I make sure I start back lower weight and take advantage of the deconditioning of my muscle by increasing the weight in smaller increments so I can create more opportunity for growth via more points of adaptation with each increase instead of going gung ho trying to get back to my previous working weight. Doing that only makes my ego swell taking the extra increments adding more adaptation points make my muscles swell. I will take that any day.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  4. Sometimes taking a week off is good for progress. Gives your CNS a break and reinvigorates the passion for lifting. When I'm on a deload week all I think about is how once I get back to max effort days I'm gonna kill it. It takes years under the bar to build strength and Muskie it's not going to go away in one week.

  5. Quote Originally Posted by OrganicShadow View Post
    Biggest mistake people purposely make is try to make dramatic changes in a dramatically short period of time either weight gain or loss. This guy's guilty. I know you don't wanna hear it but, in the end, youre better off making progressive changes. You gotta learn to love the process and not be blinded by the overall goal. And that applies to anything.
    Im not trying to make dramatic changes. I dont think you realize how hard it is for me to gain weight. I literally have to forcefeed myself every meal, cook multiple times a day, and train my ass off. Im a three legged horse going for the triple crown.

    I have loved every single minute in the gym since the day i stepped in it. Even when i wasnt making progress and didnt have the money or time to get a diet i still trained. The fact is im not looking for the "quick fix". I love training. And every day that i get better at the countless aspects of bodybuilding, the better i become. I am 6'1. My buddy is 5'9 and weighs as much as i do and he barely looks like he lifts. I have a mental level of advanced when it comes to training. However, i cant change my genetics or being sick. If already told you my background story and so you should know that i have alot of muscle memory to take advantage of. I already used it for 20lbs, but my back and legs are not anywhere NEAR what they used to be. Im going hard and eating hard to regain what i have lost.
    Quote Originally Posted by SamBoz19 View Post
    Wise choice. BTW...take the time to get right and then get back after it. However, when you get back at it don't go all out right away. Go 75-80% and work your way up through the week.

    Cheers!

    -Sean-
    Yea your right man! I dont think i can go with high intensity to failure while trying to recover. Im just going to hit all the muscle rep ranges with a simple 4 day split till im 100%. Ive been off for nearly a week. I cooked up some turkey bacon and will cook chicken breasts tonight.

    Not gonna push myself crazy, just gonna get some sets in and sit in the sauna.
    Quote Originally Posted by MrKleen73 View Post
    I am in a hurry for you to feel better first, a distant second is the resuming of the log. However notice it is still second.

    I agree on the goals. Every once in a while you have to press yourself, put yourself in a pressure cooker so to speak. Nothing like melting the metal down to forge a stronger material. However by and by the process is a long haul and rushing too much causes problems typically when trying to get lean it is muscle loss. When trying to get stronger or bigger too fast it is joint / tendon issues creeping up, or worse muscle tears...

    When I am out for a bit I don't ever come back in full steam and I add one thing at a time. I get my training right and just clean up my eating a bit. As I get better about my training I find that more focus on diet comes with that on it's own. When I take a week or two off then I make sure I start back lower weight and take advantage of the deconditioning of my muscle by increasing the weight in smaller increments so I can create more opportunity for growth via more points of adaptation with each increase instead of going gung ho trying to get back to my previous working weight. Doing that only makes my ego swell taking the extra increments adding more adaptation points make my muscles swell. I will take that any day.
    Were definitely on the same page! Great minds think alike! Its time for me to take a step back. I have been lackluster about keeping my diet clean and my cardio up so that will change. Also, like i have said in my other log, i am setting myself as a beginner and going to "re-build" my base. I think there are some bad habits that i have kinda tried to fix since getting back into it... however i KNOW my ego took over a few times.

    Starting with bench, squat, deadlift, BB rows and shoulder press im gonna start at a weight that will allow me to get 100% form for all reps and all sets then slow add in the weight. Probably gonna keep the diet clean and say around 3000 calories. Im actually going to count calories for the first time. 40/40/20
    •   
       


  6. Heres what im thinking as a 4 day split to get me back going for about 4-6 weeks as i focus on my form, diet, conditioning and MMC.

    Chest n Bis n abs:

    Decline Bench-
    3 sets of 8-10 reps
    Incline Bench-
    3 sets of 8-10 reps
    Incline Flys-
    2 sets of 12 reps
    Flat DB flys-
    2 sets of 12 reps
    Chin-ups
    2 sets
    Barbell Curls-
    3 sets of 10 reps
    Incline Curls-
    3 sets of 10 reps

    Leg raises
    2 sets rest pause to 12
    rope crunches
    2 sets of 12

    Legs and Calves

    Squat
    3 sets of 8
    Hack squat
    2 sets of 10
    leg press 2 sets of 10
    SLDL
    3 sets of 8
    Leg extensions SS leg curls
    2 sets of 12

    Standing Calf raises
    3 sets of 12
    Seated Calf raises
    3 sets of 12

    Shoulders n tris n abs:

    Standing BB press
    2 sets of 8
    DB press
    2 sets of 10
    Lateral Flys
    3 sets of 12
    Rear delt flys
    3 sets of 12

    CGBP
    3 sets of 8
    French press
    3 sets of 10
    Cable Press down
    2 sets of 12

    Leg raises
    2 sets rest pause to 12
    rope crunches
    2 sets of 12

    Back n traps
    Pullups warm up
    bent over BB rows
    3 sets of 8
    lat pull down
    3 sets of 10
    t-bar rows
    2 sets of 8
    seated rows
    2 sets of 12
    dorian yates machine
    2 sets of 12

    this will be good for now. ill focus on the lifts and hitting the muscle, then after a week or two ill upp the weight and get some lower rep sets in, then after that possibly the volume. but as for now i think this will be enough, yet not too much. However i KNOW ill want to do more once im in the gym.

  7. Looks like a nice chest and bis lift to me.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  8. What is your ultimate goal? Bulking up to 200lbs? And your workout template is the Blood Sweat and Guts template from Dorian?

    also whenever I am injured or sick, I get reinvigorated to lift and make progress... In my down time I also do a ton of research to fill up the extra time.
    SFW and GFH

  9. Quote Originally Posted by MrKleen73 View Post
    Looks like a nice chest and bis lift to me.
    it was a good one!
    Quote Originally Posted by Inarius View Post
    What is your ultimate goal? Bulking up to 200lbs? And your workout template is the Blood Sweat and Guts template from Dorian?

    also whenever I am injured or sick, I get reinvigorated to lift and make progress... In my down time I also do a ton of research to fill up the extra time.
    Yea just want to get up to 200 then re-evaluate for a slow cut. Im gonna have to forgo the high intensity till i get back to 100%.

    Yea ive been doing alot of that as well.

    Chest n Bis:

    Decline bench:
    did 2 sets of 135 x 12 just nice and smooth light weight getting the chest warm and feeling it.
    155 x 10, 155 x 10

    Incline DB
    50s x 12, 60s x 10, 60s x 10

    DB flys
    25s x 12, 3 sets

    Incline DB flys
    20s x 12 3 sets

    Chinups
    9, 5

    Barbell curls
    60 x 10, 3 sets

    Incline Curls
    15s x 12, 3 sets

    bis were pumped and lovin it! chest wasnt that pumped but i think i hit it.

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  10. What program is that?
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  11. Good re-entry workout.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  12. Quote Originally Posted by y0lked View Post
    it was a good one!


    Yea just want to get up to 200 then re-evaluate for a slow cut. Im gonna have to forgo the high intensity till i get back to 100%.

    Yea ive been doing alot of that as well.

    Chest n Bis:

    Decline bench:
    did 2 sets of 135 x 12 just nice and smooth light weight getting the chest warm and feeling it.
    155 x 10, 155 x 10

    Incline DB
    50s x 12, 60s x 10, 60s x 10

    DB flys
    25s x 12, 3 sets

    Incline DB flys
    20s x 12 3 sets

    Chinups
    9, 5

    Barbell curls
    60 x 10, 3 sets

    Incline Curls
    15s x 12, 3 sets

    bis were pumped and lovin it! chest wasnt that pumped but i think i hit it.

    Name:  Screen shot 2012-10-24 at 8.14.22 PM.png
Views: 72
Size:  84.1 KB
    Perhaps a trick you could use to help get you back to the high intensity if you want is to go heavier weight wise and lower your rep range. Personally I hte high rep high intensity...it just doesn't do sh*t for me. I respond better to heavy weight. However, while I am not fond of high intensity high reps, I still add it in once and a while for the shock factor to my muscles and the only way to really get myself to being prepared for high intensity high reps is by going extra heavy and low reps. For example, my personal favorite training style is my 10x3 program. Nothing gives me better results or pumps for that matter.

    Cheers!

    -Sean-

  13. He and I have discussed methods of pre-exhaustion for myofibrilar growth. There's no doubt big weight is the road to muscle building. That's not the case here, looks like he's just trying to get back into the swing of things from a few days of bad bugs. A 10-12 rep range will make some improvement but I suggest moving to a 6-8 range in a few weeks after the numbers start stabilizing then go for the big increases. Some motions can go to the 4-6 range for a single set or the whole damn thing.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  14. Quote Originally Posted by SamBoz19

    Perhaps a trick you could use to help get you back to the high intensity if you want is to go heavier weight wise and lower your rep range. Personally I hte high rep high intensity...it just doesn't do sh*t for me. I respond better to heavy weight. However, while I am not fond of high intensity high reps, I still add it in once and a while for the shock factor to my muscles and the only way to really get myself to being prepared for high intensity high reps is by going extra heavy and low reps. For example, my personal favorite training style is my 10x3 program. Nothing gives me better results or pumps for that matter.

    Cheers!

    -Sean-
    Ive personally never responded to strictly heavy probably because my fast twitch muscle % is not favorable. 8-10 has always been my bread and butter but like yourself I will do solely heavy workouts from time to time.


    Quote Originally Posted by OrganicShadow
    What program is that?
    It's called "y0lked gets back to basicz" program lol

  15. Quote Originally Posted by MrKleen73
    Good re-entry workout.
    Thanks man! I'm already re-feeding.
    7 slices turkey bacon, 2 scoops whey, 100g oats
    2 cups white rice, 1 large chicken breast

  16. I was talking about the calculations but that was good. Lol
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  17. Quote Originally Posted by OrganicShadow View Post
    I was talking about the calculations but that was good. Lol
    Was a nice little lay out to the macros wasn't it.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  18. Quote Originally Posted by MrKleen73

    Was a nice little lay out to the macros wasn't it.
    Yeah I use MFP but looking for something better
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  19. It's called my plate by live strong. I'm tired of this cough. I've done everything I can in the last week getting myself better and the cough is just persistent beyond what I can do. Ive done everything the nurse has asked and the cough still lives (about once every 5 mins but not severe) It's time to get back on track and move on with or without it.

    2 red potatoes and 5 eggs, 3 yolks.
    2 caps Anabeta 2 caps Endosurge

    About to hit a leg and abs workout, 15 mins cardio and 30 mins steam room (for cough).

  20. Get that eucalyptus spray for the steam room! That stuff is MAGIC!
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  21. Quote Originally Posted by OrganicShadow
    Get that eucalyptus spray for the steam room! That stuff is MAGIC!
    Ours has it built into the steam! But im definitely willing to try any remedies for cough relief. Gonna get some airborne to boost the immune system.

    Go GIANTS!!!

  22. Quote Originally Posted by OrganicShadow View Post
    Get that eucalyptus spray for the steam room! That stuff is MAGIC!
    Indeed.

    Cheers!

    -Sean-
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.

  23. Saturdays leg workout:

    still in recovery mode. couldnt do much after squats but atleast i stuck to squats and got them done.

    Squat:
    135 x 12, 185 x 10, 215 x 8, 215 x 8, 215 x 8

    obviously the weight is light, but my chest and respiratory system just completely failed. I was soo tired after just 2 light sets of squats i coulndt continue.

    Leg curls SS Leg extensions- didnt remember the weight just did 3 sets of 12 and increased the weight each time

    sanding calf raises:
    2 sets of 12


    i was DONE! Obviously im still getting over the cough but man i didnt think id be set this far back. getting sick sucks! its expensive AND extremely detrimental! back to square 1 FML!

  24. BB Press
    95 x 8, 8, 8 felt light and was feeling it so i just keep going with it!

    DB press:
    45s x 12, 10

    Lateral Flys
    15s x 12, 12
    20s x 10

    Rear Delt machine
    3 sets of 12 solid here.

    Pre-fatigue Push downs
    45 x 15, 60 x 12, 60 x 12, 60 x 12

    French Press
    EZ + 25 x 10, 8, 8

    CGBP
    95 x 12, 105 x 12, 115 x 8

    Not a bad workout. Just trying to jump start the body again. Weight is back to 170 and im grilling up major chicken and turkey bacon tonight while doing the physics homework.

    The current plan is to re-do the leg workout wednesday morning before work. Then back n traps friday night. We shall see how that pans out

  25. Quote Originally Posted by y0lked View Post
    BB Press
    95 x 8, 8, 8 felt light and was feeling it so i just keep going with it!

    DB press:
    45s x 12, 10

    Lateral Flys
    15s x 12, 12
    20s x 10

    Rear Delt machine
    3 sets of 12 solid here.

    Pre-fatigue Push downs
    45 x 15, 60 x 12, 60 x 12, 60 x 12

    French Press
    EZ + 25 x 10, 8, 8

    CGBP
    95 x 12, 105 x 12, 115 x 8

    Not a bad workout. Just trying to jump start the body again. Weight is back to 170 and im grilling up major chicken and turkey bacon tonight while doing the physics homework.

    The current plan is to re-do the leg workout wednesday morning before work. Then back n traps friday night. We shall see how that pans out
    Solid workout. Additionally, physics homework = lame. LOL. . I remember doing physics. I am one of those odd people that understand physics and can apply the laws, but trying to show my work or explain it is rather difficult. .

    Cheers!

    -Sean-
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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