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

booneman77 said:
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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Mashing prevents scar tissue from building up and causing a weak/tight spot in the tissue, though heat and ice are probably wise choices.
 
herderdude said:
Mashing prevents scar tissue from building up and causing a weak/tight spot in the tissue, though heat and ice are probably wise choices.
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I would think that you wouldn't want to start that until some healing has occurred thi right? I'm totally guessing here but it would make sense to allow some scar tissue to form and then it work that new tissue, not just work an "open wound" per se
 
booneman77 said:
I would think that you wouldn't want to start that until some healing has occurred thi right? I'm totally guessing here but it would make sense to allow some scar tissue to form and then it work that new tissue, not just work an "open wound" per se
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Hard to say, you could be right. I was taught to get in there right off the bat. I tweaked my pec last night and had a 140lb piece of steel on it within five minutes.
 
booneman77 said:
I would think that you wouldn't want to start that until some healing has occurred thi right? I'm totally guessing here but it would make sense to allow some scar tissue to form and then it work that new tissue, not just work an "open wound" per se
Click to expand...

When I ruptured my pec as soon as the stitches came out pt went to work on getting the scar tissue loose
 
booneman77 said:
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?
Click to expand...
no, no ice or heat. Just the tens unit. It's been "hurt" for over a week and a half. But, it has gotten progressively better. Just not 100%
herderdude said:
Mashing prevents scar tissue from building up and causing a weak/tight spot in the tissue, though heat and ice are probably wise choices.
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this is what I was taught as well.
 
CYCLE III
RTS

Belt-less pause squat (4 ct)
265x3 @9
245x3 @9 6% fatigue

TNG bench
245x3 @8
250x3 @9
230x3 @8 9% fatigue
230x3 @9

Standing strict OHP
95x7
115x7
105x7

CG pull downs (tempo)
70x12x2

Rear delt destroyers (lbs used)
30,20,12 two sets

16min LISS ~160kcal

So, I re-read my RTS fatigue week wrong this week 8( it was suppose to be my intensity block (6-9% fatigue and the other days I've been using a 4-6%) realized this at my TNG bench, that's why you see the 9% fatigue but not on my pause squats.

Either way, I'll fix this and may just make my next week my intensity block.

Tonight is cheat meal night and I'm excited lol been craving pizza since Monday.

Be easy
God bless!
 
tyga tyga said:
CYCLE III RTS Belt-less pause squat (4 ct) 265x3 @9 245x3 @9 6% fatigue TNG bench 245x3 @8 250x3 @9 230x3 @8 9% fatigue 230x3 @9 Standing strict OHP 95x7 115x7 105x7 CG pull downs (tempo) 70x12x2 Rear delt destroyers (lbs used) 30,20,12 two sets 16min LISS ~160kcal So, I re-read my RTS fatigue week wrong this week 8( it was suppose to be my intensity block (6-9% fatigue and the other days I've been using a 4-6%) realized this at my TNG bench, that's why you see the 9% fatigue but not on my pause squats. Either way, I'll fix this and may just make my next week my intensity block. Tonight is cheat meal night and I'm excited lol been craving pizza since Monday. Be easy God bless!
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Nice work. Enjoy your pizza.
 
CYCLE III
RTS

1.5in deficit deads (belt-less)
330x3 @8
360x3 @9
330x3 @8 9% fatigue
330x3 @9

Db bench
75x10
100x7 @9
80x18 (AMRAP added +1 rep to my total of last weeks AMRAP)

Bb hyper ext (like Pete Rubish)
115x8
135x8
155x8

Cardio was 16 LISS ~160kcal

Threw in some other junk for a little fluff and pump. Some bicep action and face pulls of course.
 
Nice work on those deficit deads. Db press seems good too. You working to beat your training partner with those? Have a good night.
 
MARK_ said:
Nice work on those deficit deads. Db press seems good too. You working to beat your training partner with those? Have a good night.
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yeah, but he destroyed me again today lol he got 22 reps :/

See you had some PRs in your log. Nicely done
 
SteveS101 said:
When you do Standing OHP do you come to your chest or what point? Curious because I only do Standing Military Press and lots of people sit or use the smith..
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down to clavicle, and almost *******. I rotate between standing OHP and seated, occasional seated Db if I'm feeling reeeeel good haha
 
tyga tyga said:
yeah, but he destroyed me again today lol he got 22 reps :/ See you had some PRs in your log. Nicely done
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Thanks. Hmm...sounds familiar. Every time I get close to my friends bench weight, he bumps up. He weighs about 40lbs more than me though.
 
Nice deads bro you keep getting stronger. Quick question when I start getting up in heavier weight on pushing movements I get pain from the pressure in my hands usually I use gloves when it gets there but wondering if you have any tips
 
mixedup said:
Nice deads bro you keep getting stronger. Quick question when I start getting up in heavier weight on pushing movements I get pain from the pressure in my hands usually I use gloves when it gets there but wondering if you have any tips
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I don't, I could be how you're griping the bar.
 
CYCLE III
RTS

Comp squat
275x3 @8
295x3 @9 top set no back offs. Quads still buggin

Comp bench
245x3 @8
255x3 @9
240x3 @9 6% fatigue

Dips
30x12x3
Bw x 10 2-0-2 tempo

*well gents, my squat is going backwards because I'm hesitant with the quad. You can see me leaning to my left on the descent and pressing more through the left as well. My deficit in calories has finally caught up to me as well (I think). Now, I'm just hoping to hold onto strength until I get to my target weight and shredz, reverse out and get my strength back plus more.

*having a minor surgery tomorrow so I may not be lifting Wednesday, should be lifting by Friday though.

Be easy
God bless!
 
Don't sweat it. You're not in meet prep and it's a marathon. Just part of the game, unfortunately. This little surgery might be the perfect opp to let things get a little extra rest.
 
Hyde said:
Don't sweat it. You're not in meet prep and it's a marathon. Just part of the game, unfortunately. This little surgery might be the perfect opp to let things get a little extra rest.
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my thoughts exactly (regarding the surgery and time off)

I'm thinking of doing another meet the first of May, just for fun. My other option is a push/pull - which is the "show me state games".

I'd like to get one my meet in before my baby girl is born.

Next week I'm starting

Magnitropin for 12 weeks
Alphadex 4 weeks on 2 weeks off 4 weeks on

Ordering the bulk Amentoflavone as well. S/o to Hyde for the recommendation on the amento
 
A little girl, nice! Time to stock up on guns....

Do a full meet. Push/pull is for guys with bad knees or a funsie thing at a local gym. But a meet isn't a real meet if it's not full power.
 
liftandswim said:
This
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Well when I meet the guy that wants to date my daughter, I'll toss him boxing gloves. If he holds his own, and has some hands on em then he can date her. My daughter isn't gonna be with some chump who can't protect her/himself if somethin popped off.
 
I heard there is some big M'Fer's at the Show me state games. Never been myself. My son and his wrestling coach have talked about going to wrestle before but never pulled the trigger.
 
Baby girl! Congratulations. My little girl is going to be 17 soon. She is stronger than most boys and thinks boys are a waste of time. She is pretty focused on school and college at the moment. Good for her mom and I :)
 
jdg76 said:
I heard there is some big M'Fer's at the Show me state games. Never been myself. My son and his wrestling coach have talked about going to wrestle before but never pulled the trigger.
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the turn out is huge, takes forever. But, like hyde said it's generally for guys who don't/can't squat and are decent benchers.
MARK_ said:
Baby girl! Congratulations. My little girl is going to be 17 soon. She is stronger than most boys and thinks boys are a waste of time. She is pretty focused on school and college at the moment. Good for her mom and I :)
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thanks Mark! That is good for the both of you lol
 
Congrats on the lil girl! Ours is 18 months already somehow. When I first met my wife my now father in law made it a point to be cleaning his shotguns when I first met him, lol
 
tyga tyga said:
Well when I meet the guy that wants to date my daughter, I'll toss him boxing gloves. If he holds his own, and has some hands on em then he can date her. My daughter isn't gonna be with some chump who can't protect her/himself if somethin popped off.
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I think I'll borrow your strategy!

Congrats brother. And good luck with the surgery.
 
tyga tyga said:
Well when I meet the guy that wants to date my daughter, I'll toss him boxing gloves. If he holds his own, and has some hands on em then he can date her. My daughter isn't gonna be with some chump who can't protect her/himself if somethin popped off.
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Better yet do what I did put your girl in boxing I have 2 daughters My 9 yr old started boxing in kindergarten she does hula now. but still loves hitting the mits with dad.
 
mixedup said:
Better yet do what I did put your girl in boxing I have 2 daughters My 9 yr old started boxing in kindergarten she does hula now. but still loves hitting the mits with dad.
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I boxed through high school. I'd rather have her playing a team sport or lifting. Don't want her getting punched in the face lol
 
tyga tyga said:
I boxed through high school. I'd rather have her playing a team sport or lifting. Don't want her getting punched in the face lol
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I've been wanting to put my girls in a martial art for some time. Just waiting for them to be a bit older so I get more value out of the classes.

They need to know how to handle themselves when we aren't there to help them.
 
Surgery went well.

Will be hitting dead lifts, hack squats and two board press.

Will update tonight
 
Check this out!

Invalid Link Removed

60 servings for $54 ! Over two months of pre workout !
 
CYCLE III
RTS

*Let me preface this with; my diet has definitely caught up to me. Now, I'm just fighting to maintain strength.

Comp deadlift
375x3 @9
350x3 @9 6% fatigue

Front squat - no problem with the quad, very happy about this
135x6
185x6 @8 repeats
185x6 @8
185x6 @9

2 bench block press
265x2 @7.5
290x2 @9.5 no back downs

Close grip bb row from floor (3-1-3 tempo)
45x12
45x10x3

16 min LISS ~160 cal
 
tyga tyga said:
CYCLE III
RTS

*Let me preface this with; my diet has definitely caught up to me. Now, I'm just fighting to maintain strength.

Comp deadlift
375x3 @9
350x3 @9 6% fatigue

Front squat - no problem with the quad, very happy about this
135x6
185x6 @8 repeats
185x6 @8
185x6 @9

2 bench block press
265x2 @7.5
290x2 @9.5 no back downs

Close grip bb row from floor (3-1-3 tempo)
45x12
45x10x3

16 min LISS ~160 cal
Click to expand...

Dieting sucks man, just keep pushing! Glad to hear your quad is feeling better though!
 
jdg76 said:
Dieting sucks man, just keep pushing! Glad to hear your quad is feeling better though!
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sure does. I remember dieting for my bbing show and it was a whole different ball game
liftandswim said:
Dieting to ~12% is easy. Anything under that takes some discipline, IMO.
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see above

Dieting is easy IMO, maintaing the same strength while getting shredded is hard and nearly impossible
 
Yeah that's why I haven't been dieting lol. Getting to the point where I really need to do something, but don't really wanna lose the power.

What's w/ the 45lb bb rows?? Glad the quad was taking well to the fronts!
 
Hyde said:
Yeah that's why I haven't been dieting lol. Getting to the point where I really need to do something, but don't really wanna lose the power. What's w/ the 45lb bb rows?? Glad the quad was taking well to the fronts!
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just had a 45lb plate on one end, had the other end in the corner and was doing tempo rows, hence the 3-1-3 lol

When I reverse out of the dieting I should be a lean mean squatting machine lol
 
liftandswim said:
Dieting to ~12% is easy. Anything under that takes some discipline, IMO.
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I agree, I meant more that I don't like the whole cutting cals/carbs. It is not that hard until you get to the single digits, but it still sucks. I like to eat :D
 
Ya the initial getting real lean while maintaining strength can be tough, but holding it becomes easier and once you've adjusted the body to it I have found it isn't as hard to get back to and stay at longer over time (not saying bb stage ready, but sub 10%). :)

Hardest part is getting used to how the lifting belt fits different. :p
 
I've found I can drop to about 8% before I have to worry about losing strength. Below 8% then I really have to adjust everything.
 
bolt10 said:
Ya the initial getting real lean while maintaining strength can be tough, but holding it becomes easier and once you've adjusted the body to it I have found it isn't as hard to get back to and stay at longer over time (not saying bb stage ready, but sub 10%). :) Hardest part is getting used to how the lifting belt fits different. :p
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I hear the belt problem, I'm already on the last hole on my double prong :(

I need to get my calipers out so I have a round about of what I'm at (bf %) wise. Once I get to where I want, I'll slowly ramp CHO up (25g eow)

Thoughts bolt10 ?
 
tyga tyga said:
I hear the belt problem, I'm already on the last hole on my double prong :(

I need to get my calipers out so I have a round about of what I'm at (bf %) wise. Once I get to where I want, I'll slowly ramp CHO up (25g eow)

Thoughts bolt10 ?
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Ya I've been ramping up 100kcals each week for the last month. 25g of carbs as workout volume increases or 10g of fat if it isn't a big change (just making sure to keep going up). I'll reach a limit for carb intake then probably just bump up fats from there (or maybe I am lying because I love carbs too much to say no :p).
 
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