Mkretz reborn! White flood reborn log!

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  1. Quote Originally Posted by The Solution View Post
    Since you said you eat around 3400 on non-workout days and 4000 on workout days i would do this .. Just me though instead of massive cycles with your protein/veggies and 5000 calorie wokrout days.

    Non Workout Days 3800 (225g Protein, 90g Fats, 520g Carbs)
    Workout Days 4000 (225g Protein, 90g Fat, 570g Carbs)

    Simple.

    interesting, ive never consistantly eaten that many carbs...........wonder what would happen

  2. AnabolicMinds Site Rep
    The Solution's Avatar

    Quote Originally Posted by mkretz View Post
    in regards to the caolries, i like it lol, kind of one of the reason i use so much volume, i love food lol........and i only go for a pr if im feelin good
    Sure you love food, but there is a law of diminishing returns on volume and recovery and overall results. More does not = Better results, sometimes its not going to aid you.

    Intensity > Volume ---> From the great dorian yates. Just Sayin'

    I have said it about 500 times now, More calories daily will = Better recovery.

    Watch

    i have had SEVERAL clients before they started with me, did massive swings in kcals like that, and they all said the same exact thing, performance increased, and a bit of change on their routine and they saw crazy gains.

    I had a guy who added 75+ Pounds on all big 3 lifts (bench/squat/DL) while dropping 5 pounds since starting with me 7 months ago, continually getting leaner and getting stronger.

    Periodization is KEY to training.
    Anabolic Minds Site Rep
    www.anabolicminds.com
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  3. ok so although the legs were not 100% today i couldnt help but DL and I wanna get 455 but i only went for 450 haha, it was TOUGH form was not solid, really should not have tried it, but i did get it haha PR!

    The PR really t0ok its toll on the rest of my sets though, it was a real grind to get it up, way weaker on these today :-(

    325x5
    335x5
    345x5
    355x5
    355x4
    225x25! a few short rests

    speed box squat with chains
    160 12 sets of 2

    pendlay rows
    135x10
    135x10
    135x10
    145x8
    145x8
    155x6

    t bar - "machine"

    100x12
    100x10
    100x8
    100x8 drop 65 drop 45

    1 arm db row - although the weights were heavy i still really felt it so i stuck with it
    100x12
    100x12
    110x10
    110x10

    Lat pulldown - 4 sets 10-12 forced reps on last 2

    chest supported row - 4 sets 10-12
    last set was a double drop with a held stretch at the bottom between drops and not setting the weight down for drops....good stuff!

    barbell burl (rev preacher)
    40x12
    40x12
    50x8+3 forced - 3 sets of this

    incline db hamer curl 4 sets 10-12 drop on last 2 sets

  4. Todays workout started REAL slow.........dunno why, i probably shoudlve just took the day off.I did listen with the fact taht my legs didnt wana do anythign so i didnt do any cleans or push presses (jerks)

    standing military press
    4 sets 6-10 95 lbs

    speed bench - these felt good
    120x3 12 sets

    db press - real slow negatives
    47.5 8-12 reps 4 sets
    ss
    seated calf raises

    leaning laterals 10-15 reps 4 sets worked up to 22.5 with a drop to 15s on last set

    behind head smith press 4 sets 10-12 drop on last set - by now i was finally reall yinto the workout. up until the DB presses my mind was jsut somewhere else for some reason.

    machien laterals ss machine shoulder press 3 sets 10-15

    cable front raise ss leg raises 4 sets 10-15

    face pull 4 sets 10-12 drop on last set - stronger on these!!

    Havent done traps in forever sooo decided to change that

    shrugs 4 sets drop on last set

    shrug machine (hands at sides) leaning forward, 4 sets 10-12

    behind the back smith high pull/shrug - 4 sets 10-15

  5. White flood kicked in early - i was fasted) but for some reason my focus was not there....bout 1/4 way tthrough teh workout the focus really kicked in, i had a mean sweat going and really got into a good groove. Pumps were good as well.....looking forward to some mroe flooded workouts !!!
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  6. AnabolicMinds Site Rep
    The Solution's Avatar

    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.
    Anabolic Minds Site Rep
    www.anabolicminds.com

  7. Quote Originally Posted by The Solution View Post
    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.
    What would u recomends...my workours are pretty intense with a lot of compounds....just get rid of isolations to cut volume?....goal is to gain as much lean mass as possible
  8. AnabolicMinds Site Rep
    The Solution's Avatar

    Quote Originally Posted by mkretz View Post
    What would u recomends...my workours are pretty intense with a lot of compounds....just get rid of isolations to cut volume?....goal is to gain as much lean mass as possible
    More Volume does not = More gains or more intensity.
    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
    Anabolic Minds Site Rep
    www.anabolicminds.com

  9. 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

    skull crushers
    70x10
    70x8
    60x12
    60x10

    v bar pushdown 3 sets with double drop 10x10x10

    1 arm cable overhead 3 sets 10-12 with forced reps

    ez bar cable preacher

    50x10
    50x8
    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!

  10. chest/tris today

    bench - changed it up a little today went away from 5x5 focusing on constant tension in a little higher rep range

    165x8
    165x8
    175x8
    175x8+2 forced
    125x17+3 forced

    Incline barbell

    125x10
    125x9
    125x8+1
    125x7+2 drop 95 x 6+2

    weighted dips
    25x10
    25x10
    25x12 - long rest
    35x8 + 3 negatives drop Bodyweight x 10

    Decline DB press -

    55x15
    55x13
    55x12
    55x12+3

    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!!

    skull crusher

    70x10
    70x8
    70x8
    70x7+2 drop 50 x 6+2

    DB overhead
    60x12
    60x12
    60x10
    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.

  11. WFR hit me fast today, was great! pumps were good focus was good as well, even while fasted!!!

  12. 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

  13. shoulders

    clean - 160x2x8 165x2x2
    170x2x2

    jerk - 200x1 - PR!

    170x2x8
    175x2x2

    db lateral raise 4 sets 10-12 17.5 lb
    ss
    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

    225x12
    235x12
    245x10+2
    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

  14. 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!!!

  15. 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.

    leg day!

    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

    185x10
    185x10
    185x10
    195x10
    195x8 , failed
    135x14, failed

    Front Squat - same goals as back squat

    135x10
    145x8
    135x10
    135x10
    135x11
    105x15, failed

    speed DL
    265x2x10

    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

    glute bridge
    315x10
    335x10
    335x10
    335x10

    RDL
    205x8
    225x8
    235x8
    235x7
    235x8

    leg curl machine - 4 sets 10-12 drop on last set

    lying leg curl 4 sets of 12 short rests

  16. 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!

  17. Quote Originally Posted by mkretz View Post
    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!
    Strong log man. Glad this is moving along smoothly.
    Mr. Supps Board Rep

  18. Quote Originally Posted by AE14 View Post

    Strong log man. Glad this is moving along smoothly.
    Thanks man......legs are pretty sore from all the riding yesterday. ....I want to deadlift....probably will just go lighter....what do u find easier on your legs...sumo or regular?

  19. 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......

    295x6
    295x6
    295x6
    305x6
    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

    135x10
    135x10
    145x10
    145x10
    155x10

    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!

    70x12
    80x12
    80x12
    85x10

    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

    ABS

    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.
  20. AnabolicMinds Site Rep
    The Solution's Avatar

    Why you still low carbing on off days?
    Anabolic Minds Site Rep
    www.anabolicminds.com

  21. Quote Originally Posted by The Solution View Post
    Why you still low carbing on off days?

    good question......i dont really use carbs so why should i take them in, i understand you recover, but you recover with calories, and its not like i glycogen depleted........

  22. 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!
  23. AnabolicMinds Site Rep
    The Solution's Avatar

    Quote Originally Posted by mkretz View Post
    good question......i dont really use carbs so why should i take them in, i understand you recover, but you recover with calories, and its not like i glycogen depleted........
    Thats the dumbest thing i ever heard.
    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

    http://www.bodyrecomposition.com/fat...fficiency.html

    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?

    http://www.bodyrecomposition.com/res...-training.html

    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.
    Anabolic Minds Site Rep
    www.anabolicminds.com

  24. 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
  25. AnabolicMinds Site Rep
    The Solution's Avatar

    Quote Originally Posted by determinator View Post
    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
    Dropping 300-400g of carbs from an off day to a training day.. thats not just "less" carbs

    "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."

    http://www.bodyrecomposition.com/fat...ss-part-1.html
    ^^ Calories burned during exercise.
    Anabolic Minds Site Rep
    www.anabolicminds.com
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