Mkretz reborn! White flood reborn log!
- 05-12-2013, 05:36 AM
Ever try increasing your intensity and dropping volume? Just curious... I think it would illict good gains for you.
Dont know what your 100% Goal is regarding weight gain or size, but i think that once you start to limit your volume and focus on the compounds a bit more, you will see better gains (with a better diet structure to boot)
my 2 cents for you.
- 05-12-2013, 08:38 AM
05-12-2013, 04:46 PM
I can guarantee if you reduced volume and focused on greater intensity or intensity techniques then you would see better results,
Keeping kcals higher on off days, and focusing more recovery and compounds.
My 2 cents.
You think you train intense? Go watch a layne norton or doug miller video. Then ask yourself how intense you train
Let alone --
Kurt Weidner another genetic freak
05-12-2013, 11:34 PM
i will check those videos cuz i train more intense than anyone i know.............
today was a "light" day did a little bit of almost everything since legs werent ready yet for a leg day......
chin ups 5-6 sets as many - i suck at these so i did them and hope to get my biceps growing from them as well.
incline db press -
first 2 sets were 1.5 reps with 45 lbs for 10 reps
last 2 sets were 50 lbs for 10-12 slow negative constant tension reps
showed my buddy pendlay rows so did a bunch of light sets and worked up to 155 for 10
few sets of bench cuz my budddy wanted to max out, did a few negative sets of 225 and 235 after 155 for 8-10 135 for 15
cg smith press 4 sets 10-15 drop on last set
v bar pushdown 3 sets with double drop 10x10x10
1 arm cable overhead 3 sets 10-12 with forced reps
ez bar cable preacher
50x8 drop 40x10
50x8 drop 40x10
lying rope hammer curl 4 sets 10-12 drop on last set
High cable curl 4 sets 10-15 drop on last set
cable chop for abs and lying leg raises with handles around ankles 10x10 with 20 lbs on cables
white flood gave great energy and pumps were very noticable today with the arm work! only 1 scoop today!
05-14-2013, 11:47 PM
bench - changed it up a little today went away from 5x5 focusing on constant tension in a little higher rep range
125x7+2 drop 95 x 6+2
25x12 - long rest
35x8 + 3 negatives drop Bodyweight x 10
Decline DB press -
incline db fly ss incline machine press 3 sets 10-15
cable fly fst -7 style - 7 sets 12-15 30 seconds rest, flushing it with blood baby!!
70x7+2 drop 50 x 6+2
60x10 drop 40x8
cable rev grip pressdown 4 sets 10-15
cable kick back 3 sets 10-15
hanging leg raises - 6 sets of 10-15
decline bench reverse crunch 5 sets of 10 really focusing on the contraction of the lower abs, makes it really tough
"wheel of death" 3 minutes.
05-14-2013, 11:48 PM
05-16-2013, 11:57 PM
sorry i did not update yest....workout was solid it was back/bis, my body was telling me to take it easy on DL so i did, legs were not recovered from leg day yet and back didnt feel great so i brought weight down and did an extra rep (5x6 instead of 5x5), focused on form...........had a great pump goin throughout the whole workout a very noticeable one so reborn was doin some good stuff!!! I also found myself to be sweating like CRAZY and then thought about it, ever since taking reborn i do sweat more, maybe not as much as yesterday but still a noticeable difference, not sure why
today was an off day so no reborn today
05-17-2013, 11:14 PM
clean - 160x2x8 165x2x2
jerk - 200x1 - PR!
db lateral raise 4 sets 10-12 17.5 lb
db press 40 lbs 10-12 reps 4 sets
smith behind the head press 3 sets 10-12 seated on bench so no back support
3 sets leaning cable laterals 12-15 reps
3 sets cable front raise 12-15 reps
face pulls 4 sets 10-12 drop on last set
reverse fly machine 4 sets 10-15 - really had a good pump goin throughout the hypertrophy work!
barbell shrug- good squeezes
255x10+2 drop 205 drop 185
standing shrug machien (neutral grip) leaning forward - 4 sets 15-20 god squeezes
smit behind the back high pull shrug 4 sets 10-15
05-17-2013, 11:14 PM
focus was great today esp during the cleans and push presses and even at the end of the workout......pump was better than usual as well today, not sure why but im not complaining!!!
05-18-2013, 11:46 PM
was a little out of it to start today but once teh WF kicked in it was go time!, pumps were incredible today, started off on leg ext for pre exhaust and Omg what a pump! it was a high carb day yest so that could be a reason.
pre exhaust ext. - 4 sets 15-20 double drop on last set
squat - really focusing on getting low and constant tension as much as possible, also upping the rep range
195x8 , failed
Front Squat - same goals as back squat
leg ext ss machine leg press 4 sets 15-20 double drop on last set of leg press
hack squat 4 sets 10-12 double drop on last set
1 leg leg press 4 sets 12-15
leg curl machine - 4 sets 10-12 drop on last set
lying leg curl 4 sets of 12 short rests
05-20-2013, 10:58 PM
off day today so no WFR, however i did do ALOT of bike riding around town today. Beautiful weather and alot of places to go......back and bis tomorrow!
05-21-2013, 07:44 AM
05-21-2013, 10:27 AM
05-21-2013, 11:12 PM
so legs were sore but still did deads......went conventional style today
All the places to DL were taken when i got there so i figured id pre exhaust my lats a little......I did a few sets of negative pull ups cuz i can only do liek 3 pull ups :-( and once set assisted for 12-15 reps
I ended up having to do my deads on a turf liek surface so not as good force thorugh the feet im guessing.....so i was weaker
worked up to 405 for 5 singles then......
315x6 - focused on form and feel like i did a decent job of keeping form, it was tough though
185x19 rest +6
pendlay row - really felt these after the pre exhaust of the lats and the DLs
1 arm db row - did them a little different today, i really focused on an arching motion (from shoulder to hip) and really driving my elbow back as far as possible, felt a much stronger contraction!
t-bar "machine" supersetted wide grip with close grip 4 sets 10-12 drop on last set
hammer strength pull down ss hamer strength behind teh head pulldown - 3 sets 10-15 drop on last set
front pulldown 3 sets 10-15
rope crunches 4x25 supersetted with 30 crunches
feet in cables rev. crunch 5 sets 10-12 drop on last set
kneeling cable chop 4 sets of 15
ball plank 4 sets of 60s , 30 s rest
the pump i had in my back and abs was sick.....cant remember the last time i had that kind of pump in those places.....my mind was def in the right place today! and WFR made that possible and gave crazy pumps, which was surprising cuz yest was low carb since it was an off day and i expended alot of energy yest.
05-22-2013, 06:16 AM
Why you still low carbing on off days?
05-22-2013, 10:49 PM
05-22-2013, 10:52 PM
tomorrow will be an off day,another solid workout toay on WFR taken fasted, hit quick, clean focused the whole workout, once people stopped texting me!!!!! ugh, sux when ur phone is ur ipod sometimes!
05-23-2013, 06:09 AM
You burn calories sleeping
you burn calories walking around your house
you burn calories walking on a treadmill
All of these are forms of glycogen.
Eating 500g of carbs on a training day (in which you only burn around 30-40g Max when training)
and 100g on non days makes no sense.
The body is like a motor in an engine its constanly moving and burning. Those days you severly drop calories is a ways to slow metabolism even in a gaining phase or a maintaince phase. So on those days you are less active you want to give it less gas to operatte and function, and on days you train and only burn maybe 200 calories from training you want to give it 1600 more calories when in essence your not losing that much
You realize that you will burn more calories during a cardio session than a weight lifting session and it will be more glycogen depelting than lifting weights right?
so therefore to cycle your calories that much is only 1) hampering recovery
2) slowing metabolism from lower kcal intake while on a bulk
Huge swings in kcals also dont aid any benefit at the end of the week given your calories for the week match what you need for 1) a surplus
2) Deficit or 3) maintainence
In other words your just shortchanging your recovery on off days. But hey. ive only said it about 5 times, take it for what its worth.
05-23-2013, 06:41 AM
glad i dont have to think about all that! i just shove my face in with food all day cuz im on a bulk...don't give him too much of a hard time its all over the internet to eat less carbs on off days just broscience of the internet. I eat tons of carbs and protein and as long im getting intense workout sessions with small breaks keeping the blood pumping and sweat coming, i find i can eat whatever i want and keep fat off if thats what your worried about with the carbs. If ur workouts are on point with your goals i don't see why you have to think about food so much as long as your getting enough of it. Unless of course ur on a cut then i retract my statements lol
05-23-2013, 07:07 AM
"My opinion on the matter is to keep macros and calories consistent everyday regardless of training days or not. Your body does not build muscle during your training session but during rest time. I look at it as calories in vs calories out on a 7 day scale rather then day to day."
^^ Calories burned during exercise.
05-23-2013, 11:04 PM
i do cardio on training days too..... also i do not take in 500g carbs training days i do car cycle so like 400-450 on high days 200-250 on med days and off days are 100-150
05-24-2013, 06:22 AM
05-24-2013, 11:11 PM
05-25-2013, 07:09 AM
Have you ever researched lifting and how much it truly burns? not much at all, maybe 200-300 calories tops. Ive even seen people record bodybugg's and have had one myself, its not much in the grand scheme of things. walking 30-45 minutes burn as many calories as lifting does.
05-25-2013, 11:04 PM
i have not read them yet but i will now.............
had another good leg workout yest, didnt get to posting it but will post todays chest/tris workout
quick question....waht do you guys think about deadlifts and a big waist, i ask cuz i dont have wide shouloders at all and my waist is kinda big. I like deadlifts but i wanna have a v taper going, i have been trrying to add in more lateral raises to try and widen my shoulders. What woul u suggest for keeping the waist tight/small? thanks
incline db press
flat db press ss seated calf raises
35x10 + 5 negs drop set Bodyweight x 10 plus 5 negatives.
145x10 drop 115 drop 95
incline DB fly ss hammer incline 4 sets 10-15 drop on last set of hammer incline
bent over cable fly 3 sets 12-15 with cross over in the front
3 sets 10-15 db pullovers 70lbs - pr!
seated cable overhead ext - 4 sets 10-12 double drop on last set
smith CG bench ss bench dips
135x10 drop 115 drop 95
plus diamond pushups on knees after last set of bench dips to failure! - sick pump
cable kick back 4 sets 10-15
i was super focused to stat the intensiy was crazy high, and pumps were great....i hit a little bit of a rutt int he middle of hte workout but perked back up for tris! overall a good workout
also i had my buddy try some WFR and now jsut purchased some witht he amazing sale from nutra for us both!!!! he loved it!
05-26-2013, 11:55 PM
i read what you posted and dont understand how that applies to me lowering calories when i dont lift and that i cut carbs on days i dont lift, i am pretty sure weight lifitng burns much more glycogen thatn steady state cardio......either way i onl do cardio on off days and cardio and weights on workout days so i def need more calories on those days, i can hear the arguement for recoery however.........
05-27-2013, 05:41 AM
Weightlifting is not as expanding as you think it is. Cardio burns more calories and is more catabolic than lifting is. Its even proven and documented, and Layne has a 1 hour podcast on it here.
Why you think your carbs have to be 200-300g sometimes even lower than that on days you do cardio or off is just beyond me.. Weight lifting does not require that much, maybe 30-40g of carbs you will burn during a training session max.
If you brought them up i told you would
- Increase Recovery
- have a greater sense of mood
- Better seretonin levels from more carbs
-- By ingesting high-fat meals in the evening, you induce "metabolic inflexibility" – effectively disrupting metabolic rate and increasing fat storage, risk of obesity, elevated insulin levels and a reduction in insulin sensitivity.
-- By ingesting high-fat meals in the morning and afternoon, you increase metabolic flexibility – setting the metabolism for higher fat oxidation throughout the day. As LPL enzyme (splits up circulating fatty acids and makes them available for storage) is higher in muscle in the AM, fats are more likely to be burned off as energy or stored as lipid droplets within the muscle (IMTG).
-- By ingesting high-carb meals in the morning, the same “metabolic inflexibility” occurred, and the metabolism is fixed towards glucose oxidation instead of fat oxidation. This also increases fat storage from meals eaten during the day, and higher-fat meals eaten in the evening in particular.
-- By ingesting high-carb meals in the evening, you get a bump in the natural leptin signal (occurring 3-6hrs after going to sleep), essentially increasing fat burning through the night and the rest of the following day.
-- Insulin sensitivity is higher in all cells early in the day, including fat cells, but decreases towards the afternoon and evening, thus partitioning carbs ingested at this time more efficiently into muscle vs. fat. This is obviously further improved by training the muscle that day.
-- Eating carbs will increase the feel-good neurotransmitter serotonin and make you sleepy. What better time to have your carbs than a couple of hours before bedtime so you can fall into a deeper, higher-quality sleep
And my interview with layne/Alan
- What is your general stance on nutrition as far as macro composition in any of your clients diets? Do you differ them much between pre-contest and offseason?
What different things do you utilize on your clients as far as refeeds and cheat meals go, and what are your thoughts on utilizing those in both (offseason and pre-contest)?
Well everyone's metabolism is different and must be accounted for accordingly. But obviously there will be macronutrient variations from pre-contest to offseason, with carbohydrate intake being the biggest variable. In the offseason I like carbs as high as possible without excessive fat gain and as high precontest as possible while still maintaining proper rate of fat loss. Now what that exact number is for each person is going to vary... a lot. Typically my clients do NOT lower calories on off days they keep everything consistent and refeed even in the offseason to keep their recovery, perofrmance, and endurance on par. Dropping or swinging calories has proved to show no benefits given the calories are met in the 24 hour period or 7 day weekly surplus/deficit
- Do you believe in Intermittent Fasting and other non-generic meal patterns? Do you have to eat a certain amount of times per day to eat and why? It seems Meal Frequency is thrown around a lot lately with a ton of different research being published on PUBmed? Your stance?
Well I don't believe in generic meal plans. I think that just giving someone a cookie cutter meal plan doesn't teach them anything and makes them dependent on that meal plan, promotes binging, and an unhealthy relationship with food. I think intermittant fasting has helped a lot of people with a diet they can stick to, however I also see many people use it as an excuse to binge, and that is never healthy. One of the other problems with it is my PhD thesis research demonstrated that if you eat low protein throughout the day, you cannot make up for that lack of anabolic stimulus earlier in the day by eating a huge protein meal later in the day because their is an 'anabolic cap' to each meal, so to stimulate muscle protein synthesis maximally it's wise to consume multiple (probably 4-5) meals rich in high quality protein. You want to make sure you are getting enough protein to hit around 3-4g of leucine at a meal to ensure that you are maxing out anabolism, that is typically around 30-45g of protein for most sources. But as far as meal frequency and it's impact on fat loss, it does not seem to matter, and if anything eating too frequently actually impedes fat loss. I believe however, that you could get many of the benefits, if not all of the benefits of intermittent fasting by simply intermittently eating carbs but still having multiple protein meals as eating protein with low/no carb would still maintain elevated insulin sensitivity.
- What are your generic guidelines of Pre/Post workout nutrition?
1) get enough protein pre & post workout to maximize anabolism and eat a greater proportion of your total carb intake around your workout since you tend to be more carbohydrate tolerant at those times. However, total carb intake will vary depending upon the individuals insulin sensitivity and total kcal intake.
- What is your stance when in a caloric surplus what do you believe in should be the minimums you should meet regarding protein, carbohydates, and fats and why? Does any macronutrient trump others as far as protein sparing?
Well I discussed protein intake above, but overall I'd say if you are hitting 1g/lb you are probably maxing out the anabolic properties of protein and if you are hitting around 1.2g/lb you definitely are. Now eating more protein isn't going to hurt you (though intakes above 1.5g/lb really haven't been studies) however, it's also not providing you anymore anabolic benefit. Carbs are going to be very variable depending upon total kcal intake and insulin sensitivity, but they are probably more protein sparing than fat due to their effects on insulin secretion reducing protein degradation.
05-27-2013, 11:53 PM
shoulders/bis today..........super intense workout today, moved really quick, focus was great!
clean from rack height
105x6-8 4 sets
DB shoulder press
50x7 drop 30 drop 25
Heavy lateral raises
22.5x10x4 double drop on last set- heaviest weight ive done on these, form wasnt great but wanted to shock the delts a little
hammer strength press 4 sets 10-15 ss donkey calf raises
cable lateral raises 3 sets 10-15
face pulls 4 sets 10-15 drop on last set
bent over cable lateral 4 sets 10-15
Db shrugs 100lb 4 sets 10-15 triple drop on last set
behind the back cable high pull shrug , stack for 4 sets of 15
cable str8 bar curl
95x10x4 only got 4-7 on my own then cheated but controlled teh negative
hammer preacher curl 50 x10x4
standing twist curl - 22.5x10-12 3 sets drop on last set, do as many at the same time then alternate arms
hammer curl 3 sets 10-12 - same protocol as twist curls
high cable curls - 3 sets 10-15 drop on last set
sick intensity today, i think my bis might actually be sore tomorrow, its been months, lets hope lol
05-28-2013, 11:00 PM
after listening to layne nortons pod cast that solution posted i decided to do some good high intensity stuff today.....def. sweated like crazy!
did some plyos, some box jumps and one legged box jumps and depth jumps
then did prowler pushes, going up in weight every two pushes then coming back down every two pushes
did 5 sets to failure of decline bench reverse crunches
then 20 min of HITT on the eliptical , 30 seconds all out high resistance high crossramp 1 minute regular pace low resistance and crossramp
05-31-2013, 10:39 PM
very busy day today, did cardio then lifted then alot of grass cutting and had tons of energy and focus for all of it. I have never been so focused on cutting grass in my life lol, it was quite nice haha.
today was shoulders/traps/abs - had a very calm focus today,normally it is more of a crazy focus. It really helped me with my mind muscle connection and keeping proper form. Also, i have been reading about guys doing heavy sets with lower reps then higher rep sets after to flush the area with blood so i tried that out.....really enjoyed it
overhead press - +'s are more push press type reps
105x6+4 drop 85 drop 65
behind the neck smith press - rest paused
115x5,3,2 - 3 sets
standing db lateral raise - +'s dictates the # of reps i did after bending arms to 90 degrees.
22.5 x 12
22.5 x 12
25 x 10 + 5
25 x 10+5 drop 20 drop 15 drop 10
DB seated press
Cable lateral raise 4 sets 10-15 reps
face pull ss seated bent over rear lateral raise 4 sets 10-12 for face pulls and 10-15 bent over rear laterals
barbell shrug - got some really good contractions
235x10-12 x 4 drop 185 drop 135 on last set
neutral grip standing shrug machine leaning forward 4 sets 10-15
behind the back "high pull" shrug 4 sets 10-15
decline bench rev crunch 5 sets to failure
decline bench weighed crunch 4 sets to failure
decline bench russian twist 4 sets to failure
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