breaking PRs with formutech endurance!

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    also, im stopping if in hope of mroe muscle....still doin 12 hr fast but will rarely train fasted and will always have post workout carbs/protein then a meal then more meals lol, cals will be around 3600 want to carb cycle I was thinkin 360-400 on high days 200-225 med days and 10-125 on low days what do u guys think? Also, protein like 1.5 g bw or 2g? then rest fat? thanks~!

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    I've put on some gains with IF. On lift days I do around 2200+ cals, sometimes as much as 3K. Protein is always 1.1-1.2/lb, except on Sunday. Carbs low on cardio and rest days, 180+ on lift days.

    I pretty much make it up as I go along and see how my body responds.
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    Quote Originally Posted by mkretz View Post
    focus was rediculous btw, and i def notice increase in endurance with ENDURANCE, go figure haha, need more! lol
    Just got my order in yesterday. I missed it!
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    i was basically waiting all day till i got hoem to eat all my calories though. It was quite rewarding but hard all day long and i cant see how that can be good for muscle growth. im just busy all day so its easier to just crash when i get home
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    maybe always have a preworkout shake, post workout shake and carbs and then wait till i get home to eat a bunch and sip bcaas all day?
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    Quote Originally Posted by mkretz View Post
    maybe always have a preworkout shake, post workout shake and carbs and then wait till i get home to eat a bunch and sip bcaas all day?
    If you can't make food work that's a good backup plan
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    When are/were you fasting? I try to train while fasting, but some days I can't and have to train after my first feeding. Even then, I think it benefits me by trying to cram all of my calories and proteins into that small window. It keeps me from eating wrong (usually). I've never had a 6-pack (yet, but I'm getting closer). IF may not be for you. I hope I don't, but I may have to reevaluate it when my new job starts. :/
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    today was back day....didnt do deads cuz my legs are still supersore and i forgot my belt and flat shoes

    pendlay rows

    135x10
    145x8
    145x8
    145x8
    155x6
    155x6
    160x6

    Tbar row- strict form really bent over and using 25lb plated for greater rom

    4 sets 10-15 double drop on last set

    low cable row - 4 sets 10-12 drop on last set

    1 arm db row - pretty good form, controlled negatives

    80x12
    80x12
    90x10
    100x8

    hammer strength pull down rev grip - 4 sets 10-12 drop on last set

    chest supported row 4 sets 10-15 drop onl ast set

    snatch grip rack deadlift

    245x10x4
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    itsmoreorlesthat my tomachis useto eating literally like 5000 calories at once so its hard to adjust.........
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    I used to do if, train at 4am nothing but amimos until noon nothing after 8pm. I was a miserable prick every day by 11am.

    Now I have a protein shake(no carbs) post w/o and my first small meal around 830 and I feel WAYYYYYY better all day long. Easier to stick to the diet this way too since I'm never painfully hungry.
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    Quote Originally Posted by mkretz View Post
    itsmoreorlesthat my tomachis useto eating literally like 5000 calories at once so its hard to adjust.........
    That's understandable.

    Quote Originally Posted by cswalczakny View Post
    I used to do if, train at 4am nothing but amimos until noon nothing after 8pm. I was a miserable prick every day by 11am.

    Now I have a protein shake(no carbs) post w/o and my first small meal around 830 and I feel WAYYYYYY better all day long. Easier to stick to the diet this way too since I'm never painfully hungry.
    I started out like that for over a month. Now, if I go past 12 by even a minute I'm a jerk. It's got to be all in my head.
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    Nice work Marty, keep it up!
    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
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    Quote Originally Posted by cswalczakny View Post
    I used to do if, train at 4am nothing but amimos until noon nothing after 8pm. I was a miserable prick every day by 11am.

    Now I have a protein shake(no carbs) post w/o and my first small meal around 830 and I feel WAYYYYYY better all day long. Easier to stick to the diet this way too since I'm never painfully hungry.
    ive been doing something a little like this the past 2 days.....fast around 12 hours....if my workout is in that time frame than its fasted if not a small meal or just a protein shake no carbs in either, then post wrokout shake and carbs, then maybe a small pwo meal to stabilize blood sugar and then dont really eat again till before bed which is a lot of my calories.
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    that wayi get the good nutrition around my workout but dont have to worry as much about food, unless i work late, which i will be doing the next few days sooo lots of meal prep!!! ugh
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    Quote Originally Posted by thetinyguy View Post
    Nice work Marty, keep it up!
    thanks man u too....sorry ive been absent in ur log lately, really busylately school and work and now meal prep haha
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    Quote Originally Posted by mkretz View Post
    that wayi get the good nutrition around my workout but dont have to worry as much about food, unless i work late, which i will be doing the next few days sooo lots of meal prep!!! ugh
    Where do u work?
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    Quote Originally Posted by cswalczakny View Post
    Where do u work?
    i am a personal trainer at Victor Dean training, and since times are tough right now with the fam. I am also working at kfc
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    legs didnt fel 100% today so i did not push it, didnt do my crazy double drops all over like usual either lol

    225x5x6 sets - pause at bottom, explode up - the bottom of my squat is by far my weakest point - i can have the bar come off my back with my max but it takes a while to get it up, if i could strengthen the bottom id be a monster!

    banded squat - for explosiveness - 195x3x10

    sum0 deadlift - 275x5x6 - jsut focusing on really squeezing my glutes

    leg ext 4 sets 12015 double drop on last set only

    leg press machine - stack x 20x4 double drop on last set only

    1 leg smith squat - back foot on bench, touching back knee to ground on every rep - sooo much harder going that low

    4 sets of 10

    glute bridge

    225x10
    245x10x3

    seated ham curl 4 sets 8-12 drop on last set

    1 leg standing ham curl 4 sets 10-12

    db RDL

    60x15
    80x12
    90x10
    100x8
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    today was chest/tris/abs.....felt stronger today did more on incline dbs than i can remember in a long time, but it has been a while since i used to always start of with heavy flat barbell presses but those bother my wrist now.

    55x10
    60x10
    60x8
    60x8+3 forced

    DB flat press

    60x8x4

    weighted dips - 10 lb full rom, felt like my sternum was gonna rip lol - 4 sets 8-10 drop on last set with BW

    flat fly 4 sets 10-15

    incline smith 3 sets 10-15 drop on last set

    high cable fly fst 7 style

    DB pullover - 55x10x4

    DB overhead ext
    55x10
    60x10
    60x8
    60x8 drop 40x7

    strict skull crushers
    45x8-12 x 4 plus presses

    v bar pushdown 4 sets 10-15 double drop on last set

    rope crunches ss bicycles 4 sets

    decline crunch ss decline oblique crunch ss decline twists 4 sets

    only a few more servings left i think :-(
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    Quote Originally Posted by mkretz View Post
    also, im stopping if in hope of mroe muscle....still doin 12 hr fast but will rarely train fasted and will always have post workout carbs/protein then a meal then more meals lol, cals will be around 3600 want to carb cycle I was thinkin 360-400 on high days 200-225 med days and 10-125 on low days what do u guys think? Also, protein like 1.5 g bw or 2g? then rest fat? thanks~!
    IF and I dont get along very well. I am a big fan of carb cycling in both cuts and bulks. I am with 1.5g of P per lb of lean mass. Keep to good fats and lower sugar. One big thing I notice when packing on muscle is if I eat about 60g-100g of good fats, and less then 25g sugar I put on beter quality mass then when I go higher sugar or higher fat, or even lower quality fat at the same amount and lower sugar. My fat intake being good fats seemed to be my key to adding quality mass.
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    Quote Originally Posted by 02sixxer View Post
    IF and I dont get along very well. I am a big fan of carb cycling in both cuts and bulks. I am with 1.5g of P per lb of lean mass. Keep to good fats and lower sugar. One big thing I notice when packing on muscle is if I eat about 60g-100g of good fats, and less then 25g sugar I put on beter quality mass then when I go higher sugar or higher fat, or even lower quality fat at the same amount and lower sugar. My fat intake being good fats seemed to be my key to adding quality mass.
    thanks for the awesome info....i too am trying to do a carb cycle but for me to do 3600-3800 cals at my weight thats pretty low protein and fat I woudl ahve to be eating like 500-600g carbs......how woudl u structure a carb cycle for me at about 160 , pretty low bf.....
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    today was a good back workout...started off really focused and strong and hit a pr on DL! Also it was at my school gym where any time in the past i had gone there the weights seemed way heavier, not sure why but my weights always were down there in the past. Today however my DL pr still happened so that means its probably even better than what i did!!!

    DL - 425 PR

    315x5
    325x5
    335x5
    345x5
    355x5

    explosive Pause low box squat - really trying to build power out of the hole on my squat , that is by far my weak spot.

    185x3x10

    Pendlay rows

    145x8
    155x8
    165x6
    170x6 PR

    Neutral grip cable row ( weird angle, its like a 45 degree inclined low cable row) 4 sets 10-15 drop on last set

    Assisted pull ups 4 sets 10-15 drop on last set

    A few different hammer strength row machine for 3 sets 10-12

    pull over machine 4 sets 10-15 drop on last set 0 been a long tim since i used one of these, felt good!


    my body felt weird liek lacking intensity after th squats, maybe it was neurological due to the heavy deads and then squats.
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    Very nice DL's. Those and squats are both a weak spot for me. I wasn't doing squats enough and just did my first DL EVER in November.
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    Quote Originally Posted by RegisterJr View Post
    Very nice DL's. Those and squats are both a weak spot for me. I wasn't doing squats enough and just did my first DL EVER in November.
    thanks man, yea i never used to do DLs in high school except when we would test them for football and even then i was pretty good, my legs have always been stronger than my upper body....just keep workin on it, add in some extra sets on off days and stuff to keep the stimulus there
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    shoulders/bis today - wanted to do abs but once again kinda through them under the bus, really starting to get pretty frustrated wit myself for doing that, i decide to do biceps instead or do more sets for chest r something like that I really need to work on my abs, i have no lower abs whatsoever :-(

    pause rep strict presses - set the bar down onto the rack at chest height between each rep

    105x5x5

    push press 115x5x5

    speed bench with pause on the chest

    135x3x10

    DB shoulder press 45lb - 4 sets 10-12

    DB lateral raise 4 sets 10-15 reps wit 15s strict form drop on last set

    Behind head smith press 4 sets 10-12

    seated face pulls - 4 sets 10-15 - really felt these today, upper back is still feelin it

    bent over rear lateral raise - not perfect form but really felt it - 4 sets 10-12 40 lb

    barbell curl negatives - 60lb 6 reps 6 second negatives, 5 sets

    db hammer curl 3 sets 10-12 25lb drop on last set

    high cable curl 4 sets 10-15 drop on last set

    i did do some declined leg raises into a thrust up i guess ud call it for 100 reps (6 sets i think)

    also one plank for 3 minutes
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    id say 1 more scoop of endurance left, if that, leg day tomorrow so it will def be used wisely!!!! final review will be up wihtin the next week, super busy right now
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    Quote Originally Posted by mkretz View Post
    id say 1 more scoop of endurance left, if that, leg day tomorrow so it will def be used wisely!!!! final review will be up wihtin the next week, super busy right now
    Right on man! Thanks for running a great log!
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