[iSamurai]

I'm doing a 16 hour fast/8 hour feeding window with AP and MBCAA+ (20mins after AP) before fasted training.

Awesome, I'll be giving IF a whirl for the first time in April for my cut. Hopefully it'll work wonders!

[breezy11]

Awesome, I'll be giving IF a whirl for the first time in April for my cut. Hopefully it'll work wonders!

This is my first time and it's going well. It's challenging with the amount of food I eat, but I've gotten used to it. It'll be nice when I drop to around 4000 calories for my cut lol.

[fumoney]

This is my first time and it's going well. It's challenging with the amount of food I eat, but I've gotten used to it. It'll be nice when I drop to around 4000 calories for my cut lol.

Awesome. I am interested in your feedback on IF.....about 3 weeks in. Still killing them weights Breezy !

[bolt10]

Tried those Meadows Stretchers today for one of my back movements. Took a little bit to get the hang of it...but I really liked it once I did. You are like an experiment and when you like something I feel it has to find a way into my training eventually.

[breezy11]

Awesome. I am interested in your feedback on IF.....about 3 weeks in. Still killing them weights Breezy !

Thanks fumoney! So far so good. Alphamine should work great with the morning fast, which I believe you'll be using as well.

You may have seen this already, but here's some good info on fasting and Alphamine.

Fasting Benefits with Alphamine - Article

[breezy11]

Tried those Meadows Stretchers today for one of my back movements. Took a little bit to get the hang of it...but I really liked it once I did. You are like an experiment and when you like something I feel it has to find a way into my training eventually.

Awesome man. I agree, once you get the form down they're fantastic. Lol I'm glad I could be of help

[804]

I tried a couple sets of reeves deadlifts lightly yesterday during warmup (like 135lbs).. got me thinking for shoulders today.. Reeves shrugs? Would pulling from a wider angle like so reap any benefits?

[breezy11]

I tried a couple sets of reeves deadlifts lightly yesterday during warmup (like 135lbs).. got me thinking for shoulders today.. Reeves shrugs? Would pulling from a wider angle like so reap any benefits?

Shrugging is actually done at the top of the movement with some Reeves deads variations.


Here's how John Meadows does them using a shorter bar.

[breezy11]

3/13/13


Today's workout was a lot of fun. I've become a big fan of the lower volume/higher intensity arm sessions. I think the ArA is starting to be felt because the pump was ridiculous. It got very intense at times, especially in my biceps. There were a few sets that came to an end because I could no longer fully contract the muscle.



Cross Body Hammer Curls
2 warm-up x10
55x10, 35x10
60x10, 45x7
65x8, 35x8, 20x8

superset with

Rope Pushdowns (2sec squeeze)
140x15, 100x10
150x12, 110x8
160x10, 120x8, 70x10


HS Preacher Curl (forceful contraction)
110x8, 70x6
110x8, 70x6
110x8, 70x6, 45x8


Seated Overhead Rope Extension (big stretch/2sec squeeze/4sec negative)
140x15
160x10, 100x10
180x6, 120x8, 80x8


Crazy 8's

-I did 10's

[wasme]

Nice workout... sounds like a great pump...

Finally got my Quest Bars... was able to talk them into sending me a box with one of each kind in it! so far really liked the PBJ, Applie Pie, and Strawberry Cheesecake. The Banana Nut and Vanilla Crunch weren't as good but still enjoyed them.

[breezy11]

Nice workout... sounds like a great pump...

Finally got my Quest Bars... was able to talk them into sending me a box with one of each kind in it! so far really liked the PBJ, Applie Pie, and Strawberry Cheesecake. The Banana Nut and Vanilla Crunch weren't as good but still enjoyed them.

Thanks wasme. It was easily the strongest pump I've felt in a while.

Very nice. That's cool that they hooked you up with every flavor. Yeah, there's not a "bad" bar in the line IMO.

[Montego1]

My stores owner hides the pbj quest bars when I work. If not I will eat them all.

[Montego1]

And I work at an independant shop.....nothing main stream. Just guys who live the life and know what they are talking about

[breezy11]

My stores owner hides the pbj quest bars when I work. If not I will eat them all.

Haha I'd probably do the same. PBJ is definitely in my top 3.

[breezy11]

And I work at an independant shop.....nothing main stream. Just guys who live the life and know what they are talking about

That's awesome. I wish there were more places like that around here.

[804]

Nice workout Bro!

[breezy11]

Nice workout Bro!

Thanks dude.

[wasme]

Mine is a local family run, nutrition store here in Toronto... they pretty much cater to the low carb / gluten free crowd. They keep these in the 'back room warehouse' because they have not passed health canada's labeling guidelines yet. Freakin' govt I tell ya!

[fumoney]

3/13/13

Today's workout was a lot of fun. I've become a big fan of the lower volume/higher intensity arm sessions. I think the ArA is starting to be felt because the pump was ridiculous. It got very intense at times, especially in my biceps. There were a few sets that came to an end because I could no longer fully contract the muscle.

Cross Body Hammer Curls
2 warm-up x10
55x10, 35x10
60x10, 45x7
65x8, 35x8, 20x8

superset with

Rope Pushdowns (2sec squeeze)
140x15, 100x10
150x12, 110x8
160x10, 120x8, 70x10

HS Preacher Curl (forceful contraction)
110x8, 70x6
110x8, 70x6
110x8, 70x6, 45x8

Seated Overhead Rope Extension (big stretch/2sec squeeze/4sec negative)
140x15
160x10, 100x10
180x6, 120x8, 80x8

Crazy 8's

-I did 10's

Nice arm work Breezy !
Drop downs on every exercise. Wow. And you are moving some weight there.

[breezy11]

Nice arm work Breezy !
Drop downs on every exercise. Wow. And you are moving some weight there.

Thanks fumoney! Yeah, for phase 3 the intensity is supposed to be at an all-time high. I haven't been focused on numbers, but decent progress was made with a lot of exercises.

[804]

Breezy, sorry if I missed it completely, but are you on like a leangains/ IF feeding schedule?

[breezy11]

Breezy, sorry if I missed it completely, but are you on like a leangains/ IF feeding schedule?

Yes sir. 16 hour fast/8 hour feeding window.

[804]

Yes sir. 16 hour fast/8 hour feeding window.

I was looking into doing this myself, would you recommend it?

[breezy11]

I was looking into doing this myself, would you recommend it?

I'd say it's worth a try. I've only been doing it for about a month, so I haven't formed much of an opinion yet. I'll keep you posted though.

[804]

I'd say it's worth a try. I've only been doing it for about a month, so I haven't formed much of an opinion yet. I'll keep you posted though.

Nice. Thinking about switching to that for my cut.

[bolt10]

I like certain aspects of IF when dieting. Mostly it is just convenient for me as I usually work a bit in the morning then lift so it is easy to just do that and not have to eat. IMO I am not too sold on it being any better than other methods, but when convenient it can be helpful.

[breezy11]

Nice. Thinking about switching to that for my cut.

Cool. I wanted to try it for my cut as well. I decided to give it a trial run first, to figure out if I could pull it off.

[breezy11]

I like certain aspects of IF when dieting. Mostly it is just convenient for me as I usually work a bit in the morning then lift so it is easy to just do that and not have to eat. IMO I am not too sold on it being any better than other methods, but when convenient it can be helpful.

Yeah, I don't think it's necessarily more effective than other diets, but I wanted to give it a shot. I figured it could be beneficial for my Alphamine run.

[bolt10]

Ya I think those two compliment each other nicely.

[804]

Yeah, I don't think it's necessarily more effective than other diets, but I wanted to give it a shot. I figured it could be beneficial for my Alphamine run.

Yeah I was going to run the feeding window 1:30 to 9pm. Working out at 4pm after the first feast versus training fasted. I think I'll run alphamine-vanillean-MBCAA+ while fasting, through the day at work(5:45-3P).

Solid?