Inarius/Metroba/Orby Workout Log

yep. nothing but water, black coffee all day. if you want you can have a meal pre-bed on the fast days, cause that will still be a 24 hour fast
 
lower activity level mostly. so no cardio, no workout. Catabolism isn't as big a deal as people think. Keep in mind on this calories are "eat whatever you want" on the eat days. so you tend to get better muscle growth as calories are centered around workouts
 
EasyEJL said:
lower activity level mostly. so no cardio, no workout. Catabolism isn't as big a deal as people think. Keep in mind on this calories are "eat whatever you want" on the eat days. so you tend to get better muscle growth as calories are centered around workouts
Click to expand...

hmm.... how long do you think this should be done for? a month or so? what kind of routine would you use? The sheiko 37 routine is a 3 day powerlifting peaking cycle... it would be interesting to try this then...
 
you can run that fasting like that the rest of your life if you wanted to. Studies have shown it gives the same anti-cancer and life extension benefits as low calorie
 
short term yeah. its about as effective as it gets, just really hard to get thru the first few fast days. I was thinking of going back to it again. its nice cause it alternates muscle gain/fat loss day to day.
 
Easy, would you possibly take anything like Carnitine or other products to help break down fat stores for energy on those fasting days?
 
You can, or even do ECA. its more about keeping activity low as just normal moving around and all will liberate fatty acids some and not burn a lot of them. just no cardio or lifting. Its strange that X calories for the week is better for you if you eat them over 3.5 of the days vs 7.

You can limit the fast too, instead of a full 24 hours 18-20 seems to provide close to same benefit. so picture eating a meal at 11pm right before bed means 6 or 7 the following day you can have dinner.
 
that is totally ok. if you normally eat 3000 cal a day, and do the full fast eating nothing fast day, you can eat 6000 cal food days and still be loosing fat. crazy, but its all about hormone manipulation and insulin sensitivity
 
today's workout...
bench press
135 x 5
185 x 5
205 x 3
225 x 1
245 x 1 (pr)
255 x 1 (pr)
265 x .5 failed at bottom :(

incline db bench
60 x 10
75 x 6 (3 sets)

pull ups...
not sure how many reps... 4 sets til failure...

dips
4 sets

tricep pushdowns
3 sets

abs... throwdowns...
 
wholly **** bro!!! :box: :notworthy:
 
Did you go to chest?
 
You are gonna kill at the next meet bro! :head:
 
Bro you are making incredible progress now. No point in fixing what aint broke.

The day I hit 265 on bench Im gonna pinch a loaf right on the bench...at this point 200 would do it for me :lol:
 
I can hit 300 on wide iso press..not sure what I do on flat. I never do flat. its aways incline for me. or the lowest incline possible at least. Right now 165 for reps is my current best (on incline) WEAKKK
 
Tyler what are you doing on incline now?
 
fear? dunno really, once I got into the habit of machines and all its either them or dbs, I never work with barbells. it does seem too easy to injure myself with free weights, and i'm too old for that :)
 
EasyEJL said:
fear? dunno really, once I got into the habit of machines and all its either them or dbs, I never work with barbells. it does seem too easy to injure myself with free weights, and i'm too old for that :)
Click to expand...

I stopped using flat bench alll together except for machines at the end. Incline bench is where its at. It is also much safer than flat.
 
Who else is still following this gym? :lol: I thought we were all alone in here.
 
I never do incline bb... always with db for variation from my flat press.

easy... how do you define 250 lbs on the hammer press??? do you count the handles as 45 lbs?
 
no, generally when I give hammer weights I just leave off the machine weight. its different for each machine, I think on that one its under 10 lbs per side. I was really surprised I put up that much.
 
The handles on the iso hammer strength machines at my gym are I think 1 lb
 
125 per side of plates. each machine has a sticker on it that gives its "empty" weight, they are all different. like the shoulder press machine I think is 8lbs per side
 
gotcha...
get a spotter and try doing flat presses or incline with free weights...
just to see where you stand :)

I was thinking about actually following a training program instead of doing what I am now... which is going into the gym and working the main lifts then some accessories...
but well see how it goes...
only a few more weeks before its time for a powerlifting routine... not sure if I want to do sheiko or not this year...
 
I think DC would be perfect for you bro
 
sure but why would I run DC for a competition prep cycle? Why not a more appropriate program like WSB or Sheiko...
 
depends on how long till competition I guess, you can get away with running just 36 days of DC then switching to something else.
 
competition is in december... still haven't decided what training program to do pre meet yet... so I dont have a solid time frame of when I would need to switch off... time to do some research...
 
Bro, my suggestion to you would be DC for 2 months...I promise you will be impressed..then Sheiko until the meet. DC turns boys into men.
 
Goin very well. Prime is only making it better. Density and fullness is nasty right now. Strength is creeping up..with Prime even faster. Im moving up in weight almost every session, if not more reps. I have not stagnated at all.
 
yum
 

Attachments

  • 08.gif
    08.gif
    1.3 MB · Views: 212
rxp1997 said:
Sheiko and Powerlifting already made a man of him....

Are you competing raw or equipped?
Click to expand...

raw. This is my last year at the collegiate level and I am still undecided if I wish to continue competing after this so I dont want to invest in equipment...
 
You must log in or register to reply here.
Back
Top