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RTS, carb cycling + IIFYM and a quest for a 1200 total

CYCLE III
RTS
Fours week

Comp dead
365x4 @8
385x4 @9.5
360x4 @9 6% fatigue
*this dead session was absolutely terrible. Coming off a volume block, I feel like this killed me. Hopefully next week it's better

Front squat
135x10x2
185x5
205x5 @9 top set and cut it

2 board bench block
275x2 @8
285x2 @9
275x2 @8 5% fatigue
275x3 @9

Face pulls superset with rear delt on pec deck
5 sets, 12-15 reps
Lying leg curl superset tricep ext
5 sets, 12-15 reps

No cardio. I've cut calories back and I'm adding in more hypertrophy/ bb stuff to expend calories. Maybe, my cut in calories is catching up to me during my workouts and that's why I had an "off" session.. Or maybe it's just one of those days where I have a bad session. Either way, needs to be fixed lol
 
Don't change any cals yet - I have a bad day AT LEAST once every 2 wks, if not more often. If it stays bad one or 2 more sessions, its the nutrition. This assumes rest/work isn't crazier than usual.

I see you liked the amentoflavone idea ;)
 
Hyde said:
Don't change any cals yet - I have a bad day AT LEAST once every 2 wks, if not more often. If it stays bad one or 2 more sessions, its the nutrition. This assumes rest/work isn't crazier than usual. I see you liked the amentoflavone idea ;)
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Thanks for planting that amento seed 8)

My calories have been cut for the last month or so. It may have just now caught up with me. I don't plan on making any drastic changes just yet. My cals will stay the same, and I'll adjust next week.. I still want to lean out, keeping some strength. Main goal is to lean out then slowly build back up
 
That's why you've got RPE man, at least you didn't bash your head off the bar, get fired up chasing a certain number and miss reps. That's a surefire way to stack up bad days.
 
herderdude said:
That's why you've got RPE man, at least you didn't bash your head off the bar, get fired up chasing a certain number and miss reps. That's a surefire way to stack up bad days.
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Boy that's the truth. Any program w/ %'s, you still need to take ownership of your programming. %'s are guidelines. I'm trying to teach a buddy this currently and it's like talking to a brick wall. He's bolder and stronger than he is intelligent. I'm trying to get him to realize that if you're supposed to squat 5 doubles for the day and it's so heavy you can barely hit one set, you're gonna have to adjust.
 
herderdude said:
That's why you've got RPE man, at least you didn't bash your head off the bar, get fired up chasing a certain number and miss reps. That's a surefire way to stack up bad days.
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preach. I worked with what RPE I had.
 
I'm with the above. Keep your cals where you're at, for now. Wait to see if it was an off day or the nutrition is finally hindering your performance. I've been able to increase my squat and deadlift in a deficit. My pressing hasn't been so lucky.
 
Destroyed a whole plate of PB chocolate brownies as a meal lolInvalid Link Removed

Made of
Black beans
Coconut flour
Applesauce
Baking powder
1 egg
Cocoa
Splenda
Protein powder

Cho-95 (fiber -32g)
Fat-24
Pro-50

Oh, I figured my stack out. I'll mention when I start it, but I'm looking at

Magnitropin
Amento
PA/SL
Alphadex
Nitramine

Boom. Gainz.
 
Those sound good, but were they "carby" if you know what I mean.

I should toss in my low cal fudge brownies recipe.

Next to no carbs but fattier than that
 
Driven2lift said:
Those sound good, but were they "carby" if you know what I mean. I should toss in my low cal fudge brownies recipe. Next to no carbs but fattier than that
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Nah not carby. If you've baked with coconut flour it doesn't set/cook like standard flours.

Forgot, there's full fat chocolate chips in there lol
 
tyga tyga said:
Nah not carby. If you've baked with coconut flour it doesn't set/cook like standard flours. Forgot, there's full fat chocolate chips in there lol
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Ok I was missing the chocolate :)

Coconut flour is a pain to get used to lol these looks great though
 
CYCLE III
RTS

Belt less pin squat (1.5in above hip crease)
275x3 @8
305x3 @9 (outer quad strain -Vastus lateralis, right at the tear drop and hurts for about six inches up the quad)
285x3 @9 called it, quad was feelin some type of way

TNG bench
245x3 @8.5
230x3 @8 6% fatigue
230x3 @8
230x3 @8
230x3 @9

Strict belt less OHP (repeats)
95x8 @8
95x8 @8
95x8 @8
95x8 @9

Face pulls super set with alt Db curl
4 sets 12-15
CG pull downs superset with lying cable curl
4 sets cg 3 sets cable curl 12-15
Db rear fly
3 sets of 12

No cardio

Man, this week has been rough. My training partner is screwing up his half helping with the rack and such (the reason I strained my quad). This past week we've had; mis loads, wrong pin setting and late arrivals. Guess we're out of sync.

Any ways, cheat meal tonight. I'm going for a burger, fries and a pint of ice cream.. Murica'

Be easy guys, God bless!
 
Damn man, take care of that quad.. and enjoy the ice-cream :)
 
Quad affect your benching or pressing at all?
 
jdg76 said:
Damn man, take care of that quad.. and enjoy the ice-cream :)
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Ice cream was delicious. Went to cold stone and go a pint of birthday cake remix. Used a red velvet ice cream as the base and had an extra brownie thrown in. Only ate half the pint tho
herderdude said:
Quad affect your benching or pressing at all?
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oddly, no. It's starting to bruise, very mildly. It's almost unnoticeable, but since I know where it hurts I can also see the slight bruising.. If that makes sense.

If I keep moving it doesn't hurt that much. If I sit for an extended period of time, then put weight on that leg and even go to bend my leg, pain.
 
Sorry to hear about your quad. Nice cheat meal though. I hope it's better soon. Have a nice weekend
 
Give that quad a break now man - you're not in meet prep, so now's the time to do what you need to take care of yourself.
 
Quads still tender. Luckily I was able to train today, although I didn't do block pulls I opted for sumo/weak stance work. Realized the carry over was tremendous for my meet.. Looked at my old RTS pages and when I added in the sumos that's when my conventional really increased.


CYCLE III
RTS

Belt less sumo
315x3 @8
335x3 @9
315x3 @8 6% fatigue
315x3 @9

Low Db incline (repeats)
90x6 @8
90x6 @8
90x6 @9

Standing GM
95x10
115x10 @8
115x10 @8
115x10 @9

Lat pull downs superset with face pulls
3 sets of 10
Ab wheel 3 sets of 12
 
I got my epitome today from evomuse. I'm going to keep this log going in regards to my training. The evomuse log will strictly be for loosing weight and how I'm feeling.
 
CYCLE III
RTS

Comp squat
275x3 @8 -minor quad irritation
310x2 - on my way up on my second rep, I felt a pop in my Vastus intermedius. The weight wasn't heavy, I know it would have been my @9 set. I also know, I shouldn't have been a stubborn knucklehead and squatted today. My quad wasn't fully healed.. So, Wednesday I won't be doing in quad movements. Strictly comp deads and I may skip that if it even slightly irritates my quad.

Comp bench
235x3 @8
250x3 @9
240x3 @9 4% fatigue

Feet up bench
205x4
225x4 @9
210x4 @9

Face pulls superset with reverse pec deck huge drop set
5 sets 15-20 reps
Db lateral raise superset with reverse ez curl
5 sets 12-15 reps

No cardio. Quad wouldn't of handled it.
 
tygatyga I've been looking into BPC 157 peptides. Looks intriguing. May use it after my surgery. You might check it out if you have to many issues with that quad.
 
Eww! That's awful about that pop. I hope that heals quickly for you.
 
jdg76 said:
tygatyga I've been looking into BPC 157 peptides. Looks intriguing. May use it after my surgery. You might check it out if you have to many issues with that quad.
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I've looked into tb500 and BPC in the past. Personally I'd just micro inject 4-5. Spots that it hurts with MGF/cjc & ghrp
MARK_ said:
Eww! That's awful about that pop. I hope that heals quickly for you.
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man, it wasn't good lol I did throw my tens on it.. Hopefully it'll help to some degree
Invalid Link Removed
 
Man that leg hair grew out fast!!! Lol sucks the quad is being a booger man; you might consider some strict Straight-Leg Pulls for volume or squat-stance GM's to keep off it if you still want the core/erector work? Or just skip the low body move all together and do a bit more upper work. Just be easy on it and try to make lemonade out of pomegranates....wait....
 
ugh nothing worse then the feel/sound of a pop... heal that bad boy up
 
Hope your quad has a speedy recovery Tyga. If I recall correctly, its not the first time you hurt your quad. Not sure if its the same side.

At any rate, maybe take it easy for a week or two.
 
CYCLE III
RTS

competition deadlift
370x3 @8
395x3 @9 Invalid Link Removed
370x3 @9 6% fatigue

Leg ext- (quad is still buggin, did lite, lite extensions for blood flow)
40x15x5

Seated leg curl
105x15x5

2 board bench press
250x4 @8
270x4 @9
255x4 @9 6% fatigue

Heavy face pulls
5 sets of 12
Cable rear delt fly
4 sets of 12
Tricep ext
3 sets of 12

*again no cardio. The first few sets of deads I pulled hook grip, all I have to say is RIP thumbs lol man, I have a new found respect for Olympic lifters, and anybody who pulls hook grip.. That ish is a whole different type of pain. Pulled up to 315 hook grip (both hands pronated) then switched to my standard grip.

Cals are still @2054. If my weight comes down a lb this week I'll drop it to 1950. Keep my standard cheat meal in as well.

Take care
God bless!
 
Steve Goggins.....pulling 900 hook grip. Da greatest hook grip ever caught on film:

[video=youtube;6xquUaDxAAg]https://www.youtube.com/watch?v=6xquUaDxAAg[/video]
 
Hyde said:
Steve Goggins.....pulling 900 hook grip. Da greatest hook grip ever caught on film: Invalid Link Removed
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Jesus. I forgot my straps on a heavy row day so I tried hooks with a few sets of rows. Nope. I can't imagine another 600lbs on my poor thumbs.
 
superbeast668 said:
Jesus. I forgot my straps on a heavy row day so I tried hooks with a few sets of rows. Nope. I can't imagine another 600lbs on my poor thumbs.
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He said in an interview that he's done crazy rackpulls to get ready for meets. He's done like 1,400 from above the knee with straps or something totally insane. He was the first man to ever squat 11-hundo, and the gear wasn't nearly as good over a decade ago.
 
Goggins squat form was ballin too. Full GM chest between knees shyt.
 
CYCLE III
RTS

belt less squat
135, 185
205x4x4
225x4x2
*Volume. Went up to a weight that didn't aggregate my quad, and just did numerous sets

TNG bench
135,185,205,225
240x4 @8
250x4 @9+
235x4 @9 6% fatigue

Seated OHP
95,115
145x9 @9
145x7 @9 rep(s) drop

Seated heavy Db rear fly
25x12x3
30x10x3

Rope face pulls
40x15x4

16min LISS (155 kcal)

*quad is definitely not 100% didn't want to push it but I didn't want to completely skip another leg session. Figured, doing the movement is better than doing no movement. Have to work tomorrow (boo. First time in MONTHS. One of my employees wanted off so.. You know how that is lol) so, I'll have a late(r) session tomorrow.
 
Nice work. Glad your quad is getting better.
 
CYCLE III
RTS

Block pulls (just below knee)
335x4 @8
350x4 @9.5

Flat Db
80x8
90x7
100x F - couldn't get these stupid Db to my chest. Have to get my confidence back with these. I pressed the 120's pre competition but haven't flat Db since then as well.
80x17 - partner wanted to have a rep contest lol

Weighted hyper (bb on floor, think Pete Rubish)
25x12
35x12
45x8

Seated cable CG row
3x12

16min LISS

Cheat meal sucked last night. Got sick after the sushi :/

Puked, then had a small bowl of ice cream and called it a night. Passed out at 1030 last night.. Like a chump lol

Tomorrow we move into doubles for reps, so I pray my quad is 100% because I sure would like to squat some heavier weight. If it's not im shifting things around to give my quad more time to heal

Be easy
God bless!
 
Hyde said:
Did you win the rep contest at least?
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Lol negative :( he got 20. But, he also outweighs me by thirty pounds

Flat Db was such a odd movement for me, since I haven't done them in quite some time now
 
tyga tyga said:
Lol negative :( he got 20. But, he also outweighs me by thirty pounds

Flat Db was such a odd movement for me, since I haven't done them in quite some time now
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Once you get back on the Magnitropin for a bit I suspect you'll see 21 before long - that's where the -epicatechin shines.
 
FYI

Myokems Bcaa mTOR Pro is dropping this month. Sign up for "TheLab" at Invalid Link Removed for a insider deal that won't be seen again!
 
CYCLE III
RTS
"Doubles"

Band pull aparts
LAX ball to glute
Banded hip abductions


Comp squat - went as heavy as my nerves, mind and quad would allow

295x2@8
305x2@8 -no quad pain, slight tightness. Cut it here

Lacrosse tspine smash
Lacrosse smash traps
Supinated band pull aparts

Comp bench
225
250x2 @8
260x2 @9
245x2 @8 6% fatigue
245x2 @9

Dips
Bw x12
25x12x2

Rope face pulls
6 sets 15-20 reps

I hate that on my heavy week I'm still injured. I want weight on my back. It is however, slowly getting better. I've got to stick my tens on my quad again tonight, and again tomorrow. I have try and foam roll it. Ideas team?

Be easy
God bless!
 
I don't have an injury but went through that today. Was gonna be heavy deadlifts today but during warm ups got a horrible migraine that prevented me from doing anything. Literally almost passed out it, was brutal.hoping to be back at it tomorrow but not a good start to the week, lol. How is your quad feeling?
 
Just keep bumping the weight 5-10lbs a week as confidence builds. Slow and steady, just keep polishing that stone til eventually it shines like a diamond.
 
nicksox15 said:
I don't have an injury but went through that today. Was gonna be heavy deadlifts today but during warm ups got a horrible migraine that prevented me from doing anything. Literally almost passed out it, was brutal.hoping to be back at it tomorrow but not a good start to the week, lol. How is your quad feeling?
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passing out is no Bueno . Quads still tender :/
Hyde said:
Just keep bumping the weight 5-10lbs a week as confidence builds. Slow and steady, just keep polishing that stone til eventually it shines like a diamond.
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Man, I know logically and better yet the smart thing would be to just rest the quad for a full week. But.. I can't
 
CYCLE III
RTS
"Doubles"

Comp dead
405x2 @9
385x2 @9 5% fatigue

Hack squat -strictly for blood flow, zero effort
50x15X2
70x12x2
90x10x2

2 board bench press
260x3 @8
275x3 @9
265x3 @9 5% fatigue

16 minute LISS ~155kcal

The quads still wonky, plus 405 on deads felt heavier then it should have. This cycle could simply be no gains made strength wise, but re-enforces the foundation I've built :/ plus I could feel a slight tightness in the quad while pulling. I may try and roll this sucker out with this dude
Invalid Link Removed
 
Nice work. I hope the rolling helps.
 
tyga tyga said:
CYCLE III RTS "Doubles" Comp dead 405x2 @9 385x2 @9 5% fatigue Hack squat -strictly for blood flow, zero effort 50x15X2 70x12x2 90x10x2 2 board bench press 260x3 @8 275x3 @9 265x3 @9 5% fatigue 16 minute LISS ~155kcal The quads still wonky, plus 405 on deads felt heavier then it should have. This cycle could simply be no gains made strength wise, but re-enforces the foundation I've built :/ plus I could feel a slight tightness in the quad while pulling. I may try and roll this sucker out with this dude <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=116615"/>
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have you been heating and icing the quad? If it's a pull or even a minor tear I would think rolling would only make it worse or at the least heal slower?
 
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