breaking PRs with formutech endurance!

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  1. 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


  2. Another great leg workout today!!!

    worked up to 330 for 1 on squat - new pr! - still got more!

    245x5
    255x5
    265x5
    265x5
    270x5
    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!

    185x10
    205x10
    225x10x2

    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

    185x10
    205x8
    205x8
    215x6
    220x6

    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!
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  3. focus was rediculous btw, and i def notice increase in endurance with ENDURANCE, go figure haha, need more! lol

  4. Quote Originally Posted by cubsfan815 View Post
    Thats some serious volume! Nice Work

    thanks brother!!

  5. Quote Originally Posted by thetinyguy View Post
    Nice sessions man glad to hear the wrist is getting better!

    its not really better i dont think lol jsut found a way to work around it who knows
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  6. 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~!

  7. 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.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  8. 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!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  9. 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

  10. 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?

  11. 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
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  12. 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. :/
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  13. 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

  14. itsmoreorlesthat my tomachis useto eating literally like 5000 calories at once so its hard to adjust.........

  15. 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!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  16. 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.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  17. 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

  18. 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.

  19. 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

  20. 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

  21. 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?
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  22. 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

  23. 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

  24. 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 :-(

  25. 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.
    Formutech Nutrition Rep --------------Team IronClad Physiques!!!
    www.formutechnutrition.com------------------ NPC Competitor
    www.facebook.com/fnutrition
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