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2 DAYS ON RECREATE/PWFULL/AP-feeling like an alpha FE-MALE !!!

You wont find me training fasted either. I know it works for a lot of guys on here... but our training methodologies are completely different.
 
dragonfly said:
Yep, I doubt ^^ would work well on fasted protocol ! :lol:
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Ugh, tell me about it. I could eat a cow before that - and still feel hungry afterwards. Thing is, they always want to train so damn early - I only usually have time for my usual banana, pb, 50g whey shake!!!
 
TimberLakers said:
Ugh, tell me about it. I could eat a cow before that - and still feel hungry afterwards. Thing is, they always want to train so damn early - I only usually have time for my usual banana, pb, 50g whey shake!!!
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My roommate does BJJ and my workout buddy is a newly turned pro MMA'ist. My roommate always comes home drenched and his Gi smells of freshly layed poop. My roommate forgot to properly feed himself before practice once and he got dizzy and pale and that was the last time he didn't eat or have some form of caloric energy prior to his training.
 
dragonfly said:
Sam, if I tell you who I really think came knocking at my window you'll think I'm :fool2:, HA !

Maybe I am...CRAZY... :lol:

SIDE NOTE: You guys know I enjoyed Fasted Training and I am not at all "changing tunes" in that regards. I think FT is great for strength-purposed routines low volume/heavy weight. However, for the type of training that I've been doing for the last 4 weeks or so, where I'm focusing at high volume, and developing muscle endurance (20+ sets per body part, superset-routines, short rest times btw sets etc), it just doesn't cut it. I'm still running a very low carb diet because I'm attempting to get as lean as possible and so my glycogen stores get depleted rather quickly. For that reason, I need the intraWO carbs. I do not believe they are getting stored as fat. Like I said, the idea is to burn the fat at ALL times except for when weight training, because CARBS are simply suited better for that purpose. They make the DRAGON machine run to its full potential :biglaugh:

I've never bean as lean and strong and I've NEVER EVER been AS HAPPY with my PHYSIQUE as I am now :rolleyes:
Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed


I've learned something during this 177 days, the rules as to how to achieve your optimum physical performance and looks are simple. They are just hard to follow.

AS FOR FAT LOSS, KEYS ARE :

1. Increase meal frequency & decrease meal size, AN ABSOULTE MUST !!! Invalid Link Removed
2. Correct timing of macronutrient ratios&intake
3. Eat CLEAN & Detox
4. Eat your Invalid Link Removed greenz :D​

Just my 2c :)
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I've come to the same conclusion, but a completely reversed experience. My FT was suiting me well for my lower intensity, high reps routines, however, my strength seemed to suffer quite detrimentally when I was still practicing FT on a high intensity routine.
 
VolcomX311 said:
I've come to the same conclusion, but a completely reversed experience. My FT was suiting me well for my lower intensity, high reps routines, however, my strength seemed to suffer quite detrimentally when I was still practicing FT on a high intensity routine.
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Interesting. Have to say, I find the high rep routines far more intense than low rep routines. How long do you rest in-between sets in each ?

VolcomX311 said:
Apart from the strongest I've ever been part, I'm giving you five on everything else in having the same sentiments for myself.
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Our goals were different, correct me if I'm wrong Sam, but your primary goal was to cut even if that meant cutting some muscle along the way. My goal was/is to cut but keep or even increase strength. Different goals call for different approaches :)

Either way :cheers: Sam !
 
I keep my rests relatively short, whether high volume or high rep, usually about 45-60 secs. More weight doesn't produce the much desired DOMS like shortening rest time between lifts for me.

My strength is about what it was when I was 215, now I'm looking to surpass.
 
VolcomX311 said:
I keep my rests relatively short, whether high volume or high rep, usually about 45-60 secs. More weight doesn't produce the much desired DOMS like shortening rest time between lifts for me.

My strength is about what it was when I was 215, now I'm looking to surpass.
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Same....and I have no doubt you will surpass your strength VOLCOM :D

TimberLakers said:
Damn, why doesnt anyone want to go work out?
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:yawn:
 
DAY 178



*1hr run, low intensity. It was a nice day, temperature&humidity were actually close to being pleasant :lol: ... so I couldn't resist :)

* I'm amazed as to how well my joints have been coping with all this "natural" estrogen-suppression therapy. No issues whatsoever in that department, which gives me confidence that I'm not overdoing it Invalid Link Removed I also haven't been engaging in as many marathon 2hr running sessions as I used to do in the past. I suspect that is helping too :) Have to say weightlifting never caused me any joint grief, but running did....and uphill cycling too. Until I discovered CissusRX :D I found out I have to dose it 6x/day (morning, pre- and postWO all on empty) to get the benefits. Less than that doesn't really do the trick. I want to try PAL's Incarnate at some stage 'cause RX addiction gets rather expensive. Besides, a serving of Incarnate contains 2g BAlanine and that is always a BIG plus in my books! Invalid Link Removed

* I suspect the 2-min noodle crew at work will be Invalid Link Removed over my leftovers tomorrow. Couldn't help it, salmon was on special today ;)
 

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...no olives this time Snag ! ...and, you were right, you can't get fat eating like that :thumbsup:
Too many negative calories :rolleyes: on that plate :D
 
dragonfly said:
I've learned something during this 177 days, the rules as to how to achieve your optimum physical performance and looks are simple. They are just hard to follow. [/B]

AS FOR FAT LOSS, KEYS ARE :

1. Increase meal frequency & decrease meal size, AN ABSOULTE MUST !!! Invalid Link Removed
2. Correct timing of macronutrient ratios&intake
3. Eat CLEAN & Detox
4. Eat your Invalid Link Removed greenz :D​

Just my 2c :)
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What a fruitful 6-month lesson! Very nice.
 
snagency said:
Heyyy..you stole my anti-Timber icon!! :shock:

mmmmmmm..right on girl! :biglaugh:
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I am SO VERY SORRY Snag !

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:lol:

snagency said:
What a fruitful 6-month lesson! Very nice.
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A LOT easier on my credit card too :thumbsup:

Steveoph said:
I think bodybuilders make great chefs since we care so much about the food we put into our bodies. That looks delicious!

#5 should be don't attack the PB container will a spoon... I'm guilty of this far too often lol.
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Looks are not always deceptive ;)

As far as PB goes, not a fan, but I used to be guilty of slamming 300g of walnuts/almonds per day when I was running keto-lifestyle. That is over 1800kcals in snacks !!! :eek: :fool2: What is even more insane is that I was still maintaining decent figure. "Worst" I've ever been: ~130lb. Just shows that not all calories are created equal :)

VolcomX311 said:
You and Snag make terrific healthy chefs. I'm more like an assembly line, cater cook. Everything I make is in mad bulk.
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Thanks V, it is hard to make that transition but the benefits are well worth it :D
 
DAY 179


Got to do this quick...before I Invalid Link Removed

.. 'cause it was LEG DAY today :eek:


1. DB Squats on Stability Disc.......4 sets, 12 reps
2. ATG BB Squats........11 sets, reps 6-10 :eek: :eek: :eek:
3. Unilateral Leg Press......4 sets, 10 reps
4. SLDL......4 sets, 10 reps​

* DB squats : Invalid Link Removed in weight: used 5lb heavier DBs

* ATG Squats: Invalid Link Removed by 16lb Invalid Link Removed

* Unilateral LP, same...oh well :)

* The leg day plan called for Sumo Squats on Smith but the Smith was in use :grumpy:
... so I HAD to do deads instead :o Hammies were loving me for it .... Invalid Link Removed

* Had NOT 1/4 or 1/2 Creatine/Dextrose, but 1 WHOLE serve :biglaugh: and it definitely felt like a Lamborghini in full power style workout ;)
.... I even did extra 15 min of cardio at the end of the weight-lifting session, just to put ALL the fuel in good use :D


* I am sooooo tired now, but also very HAPPY Invalid Link Removed
 
DFly, I do believe I've said this before - but we share our nuts obsession (no homo).

Before I dropped weight for a fight, the first thing to go would be the nuts (up to a half pound a day)... Weight would fall off like crazy.
 
Geeze DF. I've done 11 sets of simple exercises like curls or lat pull downs, but not something as compound as squats. Very hardcore.
 
snagency said:
Too funny! You never fail to impress on the emoticons..classic.
I love the Pac-Man one you dropped in my thread! That looks like me for sure.. :lol:
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..and me ! :cheers:

No doubt -- DF never fails to impress on her workouts either.
She is a mad-woman! :thumbsup:
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Madness can be used for a good cause :D

Irish Cannon said:
And you know there was a maximum of about 20 seconds rest in between them, too!
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There is no way you'd get through that many sets if you rested longer. The temptation to :ntome: :run: would be far to great :lol:

suncloud said:
up 16 lbs on ATG is a huge jump! great job DF.
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* It IS Suncloud :eek: :) A week ago I tried 121lb and the safety bars literally saved my ar$e :lol: I only went as far as the negative portion of the lift and then went even more negative :lmao: Had to settle for 115lb. Yesterday I was crancking out 132lb for 6 reps :biglaugh: ... :think:, so I actually went + 17lb Invalid Link Removed


* For the record, my MAX on squats is 180ish 2 reps but that is going just below parallel, not ATG.

* I can tell you now: GO ATG OR GO HOME !!! (or stop complaining Invalid Link Removed about having chicken-legs ! :lol: ... GUILTY :o)

ATG hurts in all the right places, butt, hams, quads and - depending on the wdth of your stance it can hit your adductors too. Anything that is not ATG will hurt your spine Invalid Link Removed more than it will hurt your legs (too much compression 'cause you need to stack more weight), that is why a lot of people start wearing a belt on heavy squats (or deads)....Invalid Link Removed Unless you are a powerlifter, then wearing a belt will defeat half the purpose of engaging in a compound movement. No need for doing separate core&ab work, just squat and deadlift without a belt! Unless, you have a pre-existing spinal condition (well I have it and I still refuse to wear a belt, but that is just me, I'm stubborn :p :D)


* Oh, and to anyone who tells me ATG is bad for your knees, I'll say Invalid Link Removed :bsflag:
Only bad form and too much weight too soon is bad for your knees ! Muscles do NOT grow on EGO ! But you guys know that :) I'm lucky this thread has the right support crew :thumbsup: to all of ya !

buster0371 said:
your leg routine is way better than mine!!!! 11 sets OMG!!!

thanks for lowering my ego....
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Irish Cannon said:
Nooo kidding. Me and my measly five sets...
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Well, Invalid Link Removed the rules for muscle building are the same as for fat loss - SIMPLE, just HARD TO FOLLOW ;)

Oh and Irish, you don't need 11 sets of anything, the curse of being a meso-endo :)
 
VolcomX311 said:
Geeze DF. I've done 11 sets of simple exercises like curls or lat pull downs, but not something as compound as squats. Very hardcore.
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Invalid Link Removed

Got to boost whatever little TESTOSTERONE I'm capable of producing, so hardcore&big compound is my strategy :)
 
TimberLakers said:
DFly, I do believe I've said this before - but we share our nuts obsession (no homo).

Before I dropped weight for a fight, the first thing to go would be the nuts (up to a half pound a day)... Weight would fall off like crazy.
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:shock:
... :cheers: nice to know I'm not the only nut around here ! :lol:

AGREE, they are good calories but they are still calories and no one needs THAT much... other than Michael Phelps, HAHA !
 
Is there anything worse than a leg day ? :think: …

...Invalid Link Removed YES, A SECOND, CONSECUTIVE LEG DAY :saevilw:


DAY 180


1. Walking DB Lunges…….. 5 sets, 10 reps (meaning: 10 steps each leg)
2. ATG Squats, YES AGAIN !!!! :fool2:………5 sets, 10 reps
3. Smith Lunges………4 sets, 10 reps

superset:
4. Leg Curls……4 sets, 12 reps
5. Leg Extensions……...4 sets, 10 reps​

* Rests btw sets have definitely been short (20-30secs) :eek:
I really just wanted to get it over and done with, BELIEVE ME Invalid Link Removed ! :lol:
Too much pain for too long is never a good thing ! Invalid Link Removed

* Went lower in weight ‘cause I was still dealing with DOMS from yesterday Invalid Link Removed The session was merely a part of my well planned total-muscle-fibre-annihilation strategy that I’ve been utilizing for the last 4-5 weeks. Time to abandon that though, before CNS meltdown gets the best of me Invalid Link Removed

* The shock&destroy until – no - muscle fibre – shows – signs –of – twitching game can work well to one’s muscle building endeavours, as long as it is NOT played for too long. Above all, got to play smart ;)
 

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Irish Cannon said:
Two leg days in a row! Yikes! :wall:
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No, more like ... :run:

Then who knows, what comes next.... I'm afraid I know the answer.... :fool2: I'll keep it to myself tho :lol:

However, will share something else with you, at least the pain didn't seem to be in vain. Progress :D
 

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:hmmm: I'd like to think I'm making progress or else I have no justification for the workouts I'm doing...
....other than :fool2:

Maybe I do need counselling ... :lol:
 
Irish Cannon said:
After seeing those legs, you better believe I'm already trying to figure out how to work in double-days for lagging body parts. :lol: - DFly over trumps my "over-training theory" once again!
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you've got my shoulder recipe - it works! :thumbsup:

. . . actually, I would like to apply the principles to get Upper Pecs like Volcom's - they're insane bro!
 
jakellpet said:
great shape developing there DF and retaining femininity - now that's appreciable :bandit:
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Irish Cannon said:
I concur. :bandit:
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VolcomX311 said:
Well said, I agree completely.
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Thanks guys !!! It is a relief to know ! Invalid Link Removed
I NEVER aspired to look like an alpha MALE :nono:

TimberLakers said:
You look extra lean there... dry too.

Definitely a lot more definition and size in your quads. Kinda jealous.
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Yay ! Thanks TL !

...err... think I was a bit drier this morning when I took these :D
 

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TimberLakers said:
Definitely a lot more definition and size in your quads. Kinda jealous.
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VolcomX311 said:
LOL. I noticed that too. You can't help but notice your quad development.
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TimberLakers said:
Well, now I guess the 11 sets of Squats comes back to haunt us.
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Irish Cannon said:
After seeing those legs, you better believe I'm already trying to figure out how to work in double-days for lagging body parts. :lol: - DFly over trumps my "over-training theory" once again!
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HAHA, OVER-TRAINING FOR 6 MONTHS (that is how long this log has been going !!! :fool2:), I'd kill myself if it didn't work :lol: NOTHING GOOD COMES EASY !!! :biglaugh:

* In the beginning Invalid Link Removed.... there was a

skinny fat :puke: >> build the muscle & cut the fat >> to better quads & butt :D
 

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Just to make the "butt point" clear, cause I'm sooo proud of it ! :lmao:
It is no longer flat !!! :woohoo:
 

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