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Tomhawk Is Eating His Cake And Having It Too (CBL)

Interesting so what is the theory behind Occlusion training? I don't know that I have ever heard of it. You are always stumbling across the interesting stuff.

Good luck in your next contest Deeerdre.
 
MrKleen73 said:
Interesting so what is the theory behind Occlusion training? I don't know that I have ever heard of it. You are always stumbling across the interesting stuff.

Good luck in your next contest Deeerdre.
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The big points are
1) fiber type recruitment. It allows you to hit the fast twitch muscles sooner into the set with lighter loads.
2) GH response, instead of it being washed out it stays in the muscles longer.
3) mTOR pathway activation (protein synthesis)

I just recently came across it. John Meadows had a video where he was wrapping his legs up and it caught my attention as interesting. Had seen him mention it before but not read into it until then. I think I figured out why wears sweat pants in the video and its not just because he lives in Ohio haha. Can make things a bit awkward.

Also went back and looked at wrapping for calves. It is supposed to be at the knee not up high like for quads and hamstrings. I am sure it makes a difference.
 
little update on my sharp ass headaches while lifting... went to the chairo on tuesday and lifted the next day... no sharp pains!!! still have a really slight dull headache kinda but i had another appnt today and i think its helping alpt :) really relieved....

so ya if anyone ever gets the "lifters headche" see a Chairopractor u prbbly got a nerve pinched in ur neck!
 
Deeerdre said:
little update on my sharp ass headaches while lifting... went to the chairo on tuesday and lifted the next day... no sharp pains!!! still have a really slight dull headache kinda but i had another appnt today and i think its helping alpt :) really relieved....

so ya if anyone ever gets the "lifters headche" see a Chairopractor u prbbly got a nerve pinched in ur neck!
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That awesome, glad to hear they are cleared up.

Yesterday I trained back.

Deadlift speed pulls 8 sets of 3 reps only about 15 seconds between sets. Had me sweating like a mad man. Make a lot of noise and pissed plenty of people off haha.

Seated cable row
Trap bar row
T-bar row

Stretchers
Reverse seated lat pulldowns with wide neutral grip
V-bar lat pulldowns trying occlusion training.

Trap bar shrugs
Bench squeezes, saw these on Bret Contreras blog. Invalid Link Removed
 
Today trained chest/shoulders

Band warm ups superset with hex DB press
Incline smith machine
Decline DBs
Pec deck tried using occlusion training on this. Tried it with wrist wraps and they were just too short. Ended up being too tight plus a bit low on arm. Not the best experiment with trying them on chest.

Standing press
Heavy DB swings
DB frontal raise
1/2 upright rows
 
Cool I will go check into it a little more.
 
MrKleen73 said:
Cool I will go check into it a little more.
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Ya it is a pretty cool way to train. Great for deloads since you wont be using as much weight. I have trained 7 days(or more) in a row and still feel fairly fresh. 2 of those days have been occlusion days.

Been talking to people at the fitness center about it lately. Of course no one has really heard about it. Maybe if more people try it I will look less crazy haha.

Like I said I have trained the last 7 days straight. Don't know how I am keeping this up joint wise and especially since I am ultra low carbing. Although I did have 2 nights of carbs. One was a Carb Nite and the other was more like a back load. Plan on taking 2 days off to recover. Although I am starting to see how John Broz training could work. He has athletes train up to 14 times a week. His theory is you are going to have pain somewhere just push through it and PR. Obviously his athletes are world class and have some better genetics than us mere mortals.
 
So some bad news. My left shoulder has been bothering me. It is painful to lift my arm. Starting to think it is messed up and needs to be checked out. Sad thing is I am pretty sure it is from sleeping on it wrong. It has been going on a few days already. Seeing the chiropractor and massage therapist tomorrow hoping it helps some.

Still trained legs last night. Couldn't imagine squatting. Did an occlusion workout. Lying leg curls with leg press, leg ext with smith Romanian deadlifts, hack squat machine with seated leg curl. Then tried seated calf raise. A bit difficult to really get it set up right. Still not all that impressed by it. Then did isotension holds with a DB for my hamstrings.
 
Shoulder still feels bad but after my massage yesterday I can feel improvements. Going to take some time but does feel better. On the plus side I have GTA 5 to keep me company haha. It is definitely better. Has a better feel to it and the story is much more in depth feeling.
 
toughchick401 said:
I have been Mia again. Sorry. I got laid off last week. :(
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Dang sorry to hear TC. Hope things work out for you.

Saturday I did occlusion training for legs. Sunday I tried occlusion training for back. Mainly just so I could take it easy on my shoulder. Don't need to use a lot of weight. Not sure if I like it for the torso yet.

Today trained legs again. It is so painful while training. After leg press the last 2 times I felt like hell. The thing is I recover from it so fast. My legs feel fresh like I didn't even train.

Lying leg curls 55 pounds for 30/15/15/15
Leg press 360 pounds for 30/15/15/15

Leg ext 70 pounds for 30/15/15/15
Romanian deadlifts with smith machine 85 pounds for 30/15/15/15

Hip thrusters 80 pounds for 30/15/15/15

All of these was done with occlusion training. I would say I didn't wrap them as tight but got them on well then pulled tight when it came time to knot them. Definitely still did the trick haha. I like being able to train with lighter weight and still get a great workout. Like I said the soreness is not an issue. Makes it easy to train more often.
 
I'm ok... I got a job, per idem in another hospital in another state....lol but it's something while I decide what to do....hope all is well
 
I hope the shoulder heals up quickly Tom!
 
MrKleen73 said:
I hope the shoulder heals up quickly Tom!
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Thanks man I appreciate it. Feeling like it is much better.

Trained chest Wednesday. Used a bit of occlusion training just so I could keep the weight light. Tore my triceps up. Made flat bench so much harder. I think I did 185 for 10 reps... maybe haha. Definitely felt pecs for a few days afterwards.

Friday trained shoulders with a beast(Craig). He has to be 260 maybe 270. Former powerlifter turned bodybuilder. I have seen him regularly flat bench 500. Was a quick paced workout. My rear delt really got tore up. Cant remember when they felt so isolated. Soreness for everything else is settling in now.

Kept trying to train legs with someone/anybody today. Craig told me he tried to get me to train legs with him but that would have been too early for me... 11 am. Not a fan of morning training. Then someone else posted about squatting. Then had an aspiring figure woman ask me. But both of those fell through. So ended up lifting solo.

Goblet squats 3 sets of 15 with 60 pound DB to warm up

OT(Occlusion Training) lying leg curls 30/15/15/15
OT Leg press 4 plates a side plus 2 and 1/2s haha. Thought about doing just 3 plates but MANNed the **** up haha. 30/15/15/15

OT Leg ext 30/15/15/15
OT BB SLDL 30/15/15/15

Lying hamstring tension hold 30 pounds 2 sets of 30 seconds.
 
Sunday I trained arms. Decided to go back and reread some of John Meadows TNation articles. Reading his work really makes me wish I could sign up for his site. Hopefully in the future because it seems like so much knowledge waiting to be used. Just reading the articles has given me some great ideas. So I threw some of them in for my arm workout. Although I tend to go overboard on volume.

Rope triceps 15,12,10,8,6
Cross body hammer curls sets of 12 instead of normal 10

Dip machine sets of 8 reps explosive pos controlled negatives
Preacher curl machine focusing on the lower portion of rep

Pronated triceps kickback 4 sets of 8 reps
Ez curl bar, used wrist wraps. First time doing these in so long. Still didn't feel great on my wrist.

Close grip slight incline press almost like a JM press since it comes down to chin
DB spider curls
 
Sorry for lack of updates. Honestly haven't been working out. Got sick with bronchitis and been taking it easy. No point in pushing it and making it worse. Plus lots of work to do around the house. Which is stirring up dust and making coughing worse. Might try to lift again soon.

I am thinking about switching places where I train. But I am not looking forward to the process. From what I have heard it is a pain to deal with the fitness center and closing your account. Even though my contract period is up. Thinking of going back to my old gym. As I have said before it is the only true gym in the area.

I have been hesitant to rejoin there but it has the best equipment to train. The lack of females does kinda suck I have to admit. I don't go to workout to gawk but they pretty much don't exist at the gym while they are usually a plenty at the fitness center. Now for my main reason for wanting to change where I train. On a whim I decided to read a book I picked up years ago The New High Intensity Training by Ellington Darden. Goes against a lot of what I have done, but if I can get similar or even better results with less training time that would be great. Especially since I need to start cutting down on time spent training. Don't need it consuming my life especially if I am only doing it as a hobby at best.

So the reason for the change. The gym has so much equipment even if it was packed it would still have plenty of machines to train with. I would not be able to properly perform HIT in the manner I would like at the fitness center since there are usually too many people. The equipment is so much better suited for HIT at the gym. It is where I tested out HIT in the past. An issue would be finding someone to train with. The level of intensity required is hard to do without a good partner pushing you and assisted with negatives. I have a hard time finding training partners even harder time finding good training partners willing to try something so different. The training partner from my past Mario would be ideal. Another person I kind of have in mind is my old wrestling coach. He would be great for motivation and the limited training volume would be ideal for his busy life. But I don't know how up for change he would be. He is pretty stubborn haha.
 
Alright so I went to workout today. Basically the only reason I went was to start the membership cancellation process. Got the letter to send. Then after a few days supposed to call.

Alright so my first HIT workout after a 2 week sick layoff. I have done this before but it has definitely been a while. Need to find the right partner to get the most out of it but for now solo will work. The 1st 2 weeks is easing into it really.

Leg curl 130 for 12 reps
Leg ext 145 for 12 reps
Leg press 450 for 18 reps

Straight arm DB pullover 60 for 12 reps
Flat bench BB 225 for 9 reps
Bent over row BB 135 for 12 reps

Overhead press BB 100 for 10 reps
Biceps curl BB 60 for 10 reps
Triceps ext overhead with DB 45 for 15 reps

Form was strict and the goal was to stop before failure. Later on I will be going to failure and beyond. Right now the idea is to get adjusted to the workout. Plus I did just take 2 weeks off sick. Time spent in the fitness center was probably 30 minutes or so.
 
Today I ended up training with a woman who competes in figure. She likes to mix things up and try new workouts.

Leg curls 135 for 12 reps
Leg ext 145 for 12 reps
Leg press 460 for 19 reps

Straight arm DB pullover 60 for 13 reps
Flat bench BB 225 for 10ish reps My spotter wasn't about to let herself get caught upright rowing 225 haha.
Bent over row BB 145 for 13 reps

Overhead press BB 100 for 11 reps
Biceps curl BB 60 for 10 reps My biceps are so weak haha.
Triceps ext overhead with DB 45 for 12 reps

So there was improvement everywhere. But I am easing back into it. Always more room for improvement. Plus I went first during my workout. Will help to have someone really pushing me next Wednesday. It seemed like she really benefitted from it.
 
Is that the layout for the HIT or just you breaking back in?
 
MrKleen73 said:
Is that the layout for the HIT or just you breaking back in?
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It is the layout. Only 1 set for each exercise. Kinda still breaking back in though. It suggests not going to failure the first week. Would have been less likely to listen but since coming back from being sick I have been. Just a NOTE I accidently typed leg press first when it should have been lying leg curls. Might add back in a few of the other exercises like wrist curls, abs, and calves.

Tonight I am going to a Halloween party. Should be fun. Will be some friends I haven't seen in a while. Costume was a bit last minute this year. Earlier I had planned on being Bolo Yeung who is a martial arts actor (best known for "Blood Sport" "Enter the Dragon" and "Double Impact." He is the big Asian who always plays the bad guy haha. But because it has been unnaturally cold in Georgia (35 degrees tonight) and I just got over having bronchitis decided not to do a shirtless costume. Going to dress up as a hobo with a sign and a change cup. It is easy to make and I will be able to have layers of clothing to keep warm.
 
Saw big monster Craig when I got to the fitness center today. He seriously looks so out of place there haha. Talked to him a bit while I warmed up. He is planning on trying crossfit in a bit. He started dating a crossfit woman plus he has the mentality of if you don't think I can do it I will do it just to prove you wrong haha. I will admit it is tough imaging him do a crossfit workout. He has some nasty power though so it will definitely depend on the workout.

Leg curl 140 for 14 reps
Leg ext 155 for 14 reps
Leg press 470 for 20 reps

Straight arm DB pullover 65 for 15 reps
Flat bench BB 225 for 10 reps So dang hard for me to progress on bench with this routine. Everything else has improved but bench. Could be because I started much closer to my max. What I might do is up the weight and go for less reps.
Bent over row BB 155 for 12 reps

Overhead press BB 100 for 12 reps
Biceps curl BB 70 for 10 reps
Triceps ext overhead with DB 50 for 13 reps

Here is the added portion:
Wrist curl BB 30 for 15 reps
Standing calf raise 160 for 10 reps
Trunk curl BW for 20 reps

Didn't take long to finish the workout but man was I huffing and puffing afterwards. It has the feel of your lungs burning after you all out sprint. The sad thing is I know I can do more. Need to find a workout partner or someone to push me through each set.
 
Lifted with Max today. I have never trained with him before. Only about 160 pounds but if they are willing to push through a workout they are welcome. This time though I had him go first. Seems like he got a good idea of what I wanted him to do when I went because of this.

Leg curl 150 for 11 reps
Leg ext 165 for 15 reps
Leg press 480 for 18 reps

Straight arm DB pullover 70 for 13 reps
Flat bench BB 235 for 8 reps
Bent over row BB 165 for 14 reps

Overhead press BB 110 for 12 reps
Biceps curl BB 70 for 12 reps
Triceps ext overhead with DB 55 for 14 reps

Wrist curl BB 40 for 16 reps
Standing calf raise 160 for 12 reps real slow
Trunk curl BW for 23 reps

Overall improvement across the board. Want to start adding more weight to get closer in rep range on things like leg ext, leg press, bent over rows. Some exercises seem to do better with lower reps for me things like bench and curls.

Max seemed somewhat interested in training together. It kinda takes a perfect storm to find a training partner. The volume is low, but I want someone who can train consistently since we are only lifting limitedly. The workouts are set in stone for the most part. It is rough pushing through workouts like these. You only have 1 set to make it count.
 
A bit overloaded on scheduling. First pushed Tammy through the workout. Then Max pushed me through the workout. Then I pushed Max through the workout haha. Kind of hard to plan all that out.

Leg curl 150 for 13 reps
Leg ext 175 for 15 reps
Leg press 500 for 17 reps

Straight arm DB pullover 75 for 13 reps
Flat bench BB 240 for 8 reps
Bent over row BB 175 for 14 reps

Overhead press BB 125 for 14 reps
Biceps curl BB 80 for 11 reps
Triceps ext overhead with DB 60 for 13 reps

Wrist curl BB 50 for 13 reps
Standing calf raise 175 for 12 reps real slow
Trunk curl BW for 19 reps

Group of 5 was on the only leg ext machine. I talk to 2 of them fairly regularly. 2 strong older (30-40 range) black guys. One has some crazy arm genetics. Another guy who lifts with them is a big time talker. Talker saw me earlier pushing Tammy through the workout so he asks some question about me training people or something. I kinda ignore it and start my set on lying leg curls. I ask to work in on leg ext. So talker says some wise comment as he sits on the machine. I say something along the lines of "come on we don't have all day" and do the universal sign for "wrap it up" haha. This causes the group to bust out laughing.

Didn't really think about this as being all that funny till Max brought it up after the work out. Just kinda me being me. When it comes time to lift get it done.

Also another thing funny happened. Max commented on the fact that when I do leg ext the angle is so much lower. Like I don't come up as high. Had to check this out. Turns out the cause is I am up higher from having a butt from squatting haha. I bust out laughing. It was post workout and I didn't care haha.
 
Leg curl 155 for 13 reps
Leg ext 180 for 16 reps
Leg press 500 for 20 reps

Straight arm DB pullover 80 for 12 reps
Flat bench BB 245 for 7 reps
Bent over row BB 185 for 14 reps

Overhead press BB 135 for 12 reps
Biceps curl BB 80 for 12 reps
Triceps ext overhead with DB 65 for 13 reps

Wrist curl BB 60
Standing calf raise 175 for 11 reps
Trunk curl BW for 20 reps
 
toughchick401 said:
11 more days till I'm sliced I can't wait for this to be over.
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You are a tough chick you will get through this. Call me any time you need to talk. Even if it is just to vent to my voicemail :D

Leg curl 160 for 12 reps Kinda just pussed out here. Clearly had more in me.
Leg ext 190 for 19 reps Idk what was up here. They went up easy even after a 10 pound increase. Should have done more.
Leg press 540 for 16 reps

Straight arm DB pullover 80 for 14 reps
Flat bench BB 245 for 7 reps This just doesn't want to go up.
Bent over row BB 195 for 14 reps Really have to force myself to not quit.

Overhead press BB 145 for 9 reps I had laid down before this and blood pooled in my chest. I could feel the extra weight as I tried pressing.
Biceps curl BB 85 for 13 reps Squats in the curl rack haha. By far the best I have done on BB curls with this. Before this I couldn't imagine doing BB curls with a straight bar.
Triceps ext overhead with DB 70 for 13 reps

Wrist curl BB 60 for 13 reps They pump up with blood so bad it hurts to do the following exercises.
Standing calf raise 175 for 15 reps I can tell I have been doing calves again.
Trunk curl BW for 25 reps

So I have been posting High Intensity Training inspired statuses on Facebook like:
"Everybody wants to be a bodybuilder, not everybody wants to lift with intensity." Clearly a homage to Ronnie Coleman's famous quote without the terrible grammar and a HIT twist.
And:
"That awkward moment when everyone in the fitness center is looking at you because you are telling your workout partner, who is laying by a trashcan, to get up and keep lifting. You are welcome for being such a good workout partner."

Way too many people are liking those posts. I know they don't train that intense haha. 21 liked the 2nd status and half of them couldn't be dragged through this workout kicking and screaming. But I am up for torturing/training anyone haha.
 
If anyone is still following sorry for lack of updates. Havent had computer use and on the phone sucks. Really love HIT. Been using CBL but carbs more often.
 
Lying leg curl 175*11
Leg extension 235*17
Leg press 650*20
Straight arm pullover 100*11
Flat bb bench 245*11
Bent over row bb 235*14
Over head press 145*9
Biceps curl bb 105*11
Triceps over head db 95*11
Wrist curls bb 85*12
Standing calf raise 205*13
Trunk curl body weight*25

This was another great workout. Really getting good at pushing myself. Decided to stop counting reps and just lift. Really helps free your mind. Can get into a habit of stopping when you get "enough" reps instead of failure.
 
Also my workout partner threw up tonight. He was quite proud of himself haha. It was 6pm and packed. Everyone looking at him and me telling him next exercise. An employee just gave him a new trash bag haha.
 
Just going to post tonight workout.



Lying leg curls 180*11

Leg extension 255*16

Leg press 720*19

Straight arm pullover 100*14

Flat bench bb 250*10

Bent over row 250*12

Overhead press bb 150*9

Biceps curl 105*12

Triceps extension overhead db 100*11

Wrist curls 90*12

Standing calf raise 220*13

Trunk curl 5*21



Was pretty quick tonight. Legs hurt bad had to lay down. But got up when the weight was ready. Felt like I was going to puke. Blood pressure was probably sky high tonight.

Lower back has been bothering me. Icing and foam rolling have helped. Tomorrow I'm going to the chiropractor and getting a massage though.
 
Going to post my previous workout but considering ending this log. It barely resembles what it started as. Not saying it is a bad thing just harder for others to follow.
Lying leg curls 180*12
Leg extension 260*17
Leg press 770*160
Straight arm pullover db 110*11
Flat bench bb 255*7
Bent over row bb 255*10
Overhead press bb 150*10
Biceps curl bb 110*12
Triceps extension overhead db 100*10
Wrist curls bb 80*14
Standing calf raise 235*11
Trunk curl 5*17
Also tomorrow I will be joining a new gym. Been training at a fitness center. Going to miss seeing females half naked but workouts should be better. I can always return at a cheaper price.
 
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