breaking PRs with formutech endurance!
- 04-01-2013, 03:47 PM
Nice sessions man glad to hear the wrist is getting better!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
- 04-02-2013, 09:04 PM
Another great leg workout today!!!
worked up to 330 for 1 on squat - new pr! - still got more!
295x5 - cluster set 1 rep 5 times with rest in between
Leg ext - 4 sets 10-15 double drop on last 2 sets
Leg Press- 4 sets 15-20 - pr'd on this too! double drop on last 2 sets - all reps were constant tension with slow negatives , crazy pump!!
Hack squat - quads were pretty wrecked by now - 4 sets 10-15 double drop on last set - constant tension with slow negatives again!
1 leg smith squat (foot elevated) - tried a greater range of motion and actually touched my back knee to the ground on every rep, didnt need much weight at all - 4 sets 8-10
Glute Bridge - been a while since i did these but felt good!
RDL - been reading that hamstrings response better to lower reps so i went with it but due to my wrist i couldn't go too heavy, just didnt wanna risk it, still got a good stimulus on this
Seated leg curl
4 sets 8-10 double drop on last 2 sets - also tried plantarflexed eccentrics to really focus on the hamstrings, tires them out fast!
04-02-2013, 09:04 PM
focus was rediculous btw, and i def notice increase in endurance with ENDURANCE, go figure haha, need more! lol
04-02-2013, 09:05 PM
04-02-2013, 09:06 PM
04-02-2013, 09:09 PM
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~!
04-03-2013, 05:57 AM
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.
Not a rep but a fan of Finaflex.
04-03-2013, 07:27 AM
04-03-2013, 11:21 PM
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
04-03-2013, 11:22 PM
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?
04-04-2013, 05:53 AM
04-04-2013, 07:28 AM
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. :/
Not a rep but a fan of Finaflex.
04-04-2013, 10:33 PM
today was back day....didnt do deads cuz my legs are still supersore and i forgot my belt and flat shoes
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
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
04-04-2013, 10:34 PM
itsmoreorlesthat my tomachis useto eating literally like 5000 calories at once so its hard to adjust.........
04-05-2013, 04:19 AM
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.
Formutech Nutrition Rep----------------Check out my CONQU3R log!:
04-05-2013, 06:42 AM
04-05-2013, 12:38 PM
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
04-05-2013, 11:42 PM
04-05-2013, 11:42 PM
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
04-05-2013, 11:43 PM
04-06-2013, 06:53 AM
04-06-2013, 10:51 PM
04-06-2013, 10:57 PM
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
seated ham curl 4 sets 8-12 drop on last set
1 leg standing ham curl 4 sets 10-12
04-08-2013, 11:15 PM
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.
DB flat press
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
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 :-(
04-08-2013, 11:49 PM
Formutech Nutrition Rep --------------Team IronClad Physiques!!!
www.formutechnutrition.com------------------ NPC Competitor
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