2017 season

[Distilled Water]

I pinched something in my shoulder today. Argh, it's giving me fits. Only thing after doing BB incline I could do pain free was side laterals. Supposed to train back tomorrow fingers crossed

 

[BamBam0319]

I pinched something in my shoulder today. Argh, it's giving me fits. Only thing after doing BB incline I could do pain free was side laterals. Supposed to train back tomorrow fingers crossed

I don't do BB incline press anymore for this precise reason. Only time I ever do any type of BB press is when I'm doing close or reverse grip really. The rest is pretty much all dumbbells and machine work.

 

[Distilled Water]

I don't do BB incline press anymore for this precise reason. Only time I ever do any type of BB press is when I'm doing close or reverse grip really. The rest is pretty much all dumbbells and machine work.

I'm the opposite. Dumbbells usually messes with mine. I'm pretty sure I have some stability issues with my left shoulder but don't ever address it 100%.

BB and smith incline have been my bread and butter for years now.

I'm 30 now so it may be time to switch over to the more volume style, John Meadows programming

Not that it's bad, clearly the proof is in the pudding but I just love DC/HIT low volume style training

 

[BamBam0319]

I'm the opposite. Dumbbells usually messes with mine. I'm pretty sure I have some stability issues with my left shoulder but don't ever address it 100%.

BB and smith incline have been my bread and butter for years now.

I'm 30 now so it may be time to switch over to the more volume style, John Meadows programming

Not that it's bad, clearly the proof is in the pudding but I just love DC/HIT low volume style training

I'm typically a high volume guy but I've been incorporating some higher weight, intensity training towards the beginning of my workouts and I think it's really been paying off. I'm going to spend a little time focusing on building strength once I'm done with my shows.
I think both styles of training have their place in bodybuilding.

 

[Distilled Water]

203.8 this morning. Yikes! Going to cut back to 30min LISS. This intense stuff has me dropping too quickly.

 

[Studhorse]

Looking good !

 

[Distilled Water]

Shoulder was still bugging me last night training back so gonna hit legs today and maybe another rest day tomorrow

 

[HIT4ME]

Looking great man. Impressive work. I agree with you - most people do WAY too much volume and don't realize they are working hard, but not getting the results they should. I've recently started breaking my workouts into an A/B workout with just 8 sets per workout. This allows me to go 4-6 days a week and the progress is small but constant. Training the entire body with just 16 sets every two days and 32-48 sets per week probably seems like nothing to most people....so they never try it.

 

[Distilled Water]

Leg pump day

Lying leg curls
3x8

Dumbbell stiff deads
6x10

Leg press high/wide
5x10

Abs/calves

 

[Distilled Water]

Got backed up at work so combined two meals annnnd it was great. I was actually full for about an hour. Feeling a little run down today, which is a first.

 

[Studhorse]

Looking great man. Impressive work. I agree with you - most people do WAY too much volume and don't realize they are working hard, but not getting the results they should. I've recently started breaking my workouts into an A/B workout with just 8 sets per workout. This allows me to go 4-6 days a week and the progress is small but constant. Training the entire body with just 16 sets every two days and 32-48 sets per week probably seems like nothing to most people....so they never try it.

Funny you say this. I totally agree. This is one of the reasons I like HST. When I was first introduced to it 5-6 years ago I thought what a puss workout.
I probably still over due it a little since the old body and injuries won't let me hit the good old compounds any longer. I have to have a exercise for every single muscle. (16 lifts) Also @ 3 days a week it works well with my busy schedule.

In the winter I usually switch to a A/B " Heavy and Light" to mix it up and I have a little more me time.

 

[tyga tyga]

Mike Israetel posted recently about training near failure (intensity or volume). Very interesting read.

 

[Distilled Water]

Dorian said it best. You can train hard or you can train long. But you can't train hard long

 

[Distilled Water]

So with my shoulder still being a little iffy hit back today with a lot of squeezing and hard contraction and negatives.

Hammer high row (one arm)
4x8x235

Smith machine dead stop row
4x8x185

Cable low row pronated grip
6x10x120

DB shrugs (3 sec squeeze)
3x10x70

Banded hypers
3x10

Hammer preacher curl (2sec squeeze at top)
3x10x45

Incline DB single arm curls (same contraction)
3x10x15

30min LISS fasted complete

 

[Distilled Water]

I should also say bc idk if I did. When I'm on the go I'll sub meals with 2 scoops whey ISO and 1/2 cup uncle
Bobs oat flour. At least I think that's the brand.

 

[Distilled Water]

full discloser.....Added l-carnitine into the mix before fasted cardio. Not the oral stuff, 400mg with my G. I'll also be doing 400mg pre workout with log 15min preworkout for about 2-3 weeks then cut the log out. stay tuned!!!

 

[booneman77]

full discloser.....Added l-carnitine into the mix before fasted cardio. Not the oral stuff, 400mg with my G. I'll also be doing 400mg pre workout with log 15min preworkout for about 2-3 weeks then cut the log out. stay tuned!!!

do you notice a big diff between injectible and oral?

 

[HIT4ME]

Funny you say this. I totally agree. This is one of the reasons I like HST. When I was first introduced to it 5-6 years ago I thought what a puss workout.
I probably still over due it a little since the old body and injuries won't let me hit the good old compounds any longer. I have to have a exercise for every single muscle. (16 lifts) Also @ 3 days a week it works well with my busy schedule.

In the winter I usually switch to a A/B " Heavy and Light" to mix it up and I have a little more me time.

Yeah - I like HST. Mentzer, Yates, HST, 5X5, DC - lots of programs get results, but if you look at them I think they all share some common attributes. Mentzer's theories may be a bit in the extreme of low volume/high intensity - but they provide a good filter through which to view different training regimens.

Mike Israetel posted recently about training near failure (intensity or volume). Very interesting read.

This is something I am REALLY starting to learn as I get older. Progression is really what is king. Failure is a tool, but progression is really all that matters. We are training - i.e. - preparing ourselves to be better at something. 5X5 really hits this - it doesn't matter if you are at failure; you just do the prescribed work. If you can't hit the work numbers, you stick with it until you can. When you can, you increase weight and start all over. Ideally, you don't have to hit failure you just constantly progress doing 5 X 5.

Dorian said it best. You can train hard or you can train long. But you can't train hard long

I love Yates' training; Mentzer is the person I listen to the most for training and Yates adjusted Mentzer's ideas to suit his needs. Mentzer always used to say exactly the same thing - you can train hard or you can train long, but you can't do both. Mentzer would point out that even Carl Lewis is slower in the last half of a 100 meter dash than in the first half. If you are going all out, you cannot sustain it for long. So many people don't really understand this and they think that just because they are going as hard as they can for a long time they are still going hard - but just because 50% of your capacity feels hard when you are tired, doesn't mean it is really hard from an adaptation perspective.

 

[Distilled Water]

do you notice a big diff between injectible and oral?

Night and day difference

 

[Distilled Water]

Well today's an off day bc I went to cedar point. Plannned on training when I got home but fukc me man. I threw up after the Gatekeeper and feel like fukcing sh!t now lol.

I did get to ride a bunch of rides but that was seriously like the last one we wanted to and ???

 

[The Solution]

Got your PM. shoot me an email back bud.
BTW you see Teddy got his procard this weekend? He beat my gym owner by 1 point in the 35 masters HW Bodybuilding in pittsburgh. Both MPA Clients

 

[Distilled Water]

Got your PM. shoot me an email back bud.
BTW you see Teddy got his procard this weekend? He beat my gym owner by 1 point in the 35 masters HW Bodybuilding in pittsburgh. Both MPA Clients

Jack looked TOOOOOOUGH to beat! It was a toss up between those two crazy he decided to do that show like 10 days before. Excited to see him at North Americans

 

[The Solution]

Jack looked TOOOOOOUGH to beat! It was a toss up between those two crazy he decided to do that show like 10 days before. Excited to see him at North Americans

Lost by 1 point man.. 1 POINT. not bad for dieting 8 weeks

 

[Distilled Water]

Trained legs today and decided to make today a high day. Like really high. Like 750gr of carbs and next to no fat. No cheat or anything but enjoyed some less than bro foods. Surprisingly I look pretty much normal. Drank 2 gal of water and had a ridiculous leg pump. The workout

BB squats
3x315x8
-3 sec pause in the hole
Into a drop set to failure 225,135,Bar

Leg press narrow mid stance
4x10x20 reps

Seated leg curls
4x120x20
-super set-
Cable stiff deads
4xidkx12

Leg extensions
2x120x20

Narrow machine squat
2x20reps

Decline bench leg lifts
4x10

After my last meal and 2 gal of water. Weighed 212.8lbs

 

[Distilled Water]

So after all that, only up 1lb this morning so that's awesome. My strategy worked! I loaded yesterday with the help of insulin (full disclosure) but not giving details or doses bc ppl are stupid and insulin is dangerous.

I'm also bumping cardio to 35min of steady state fasted 7 days per week now. Cutting carbs from meal 1 as I'm almost exclusively training in the evening now.

 

[BamBam0319]

full discloser.....Added l-carnitine into the mix before fasted cardio. Not the oral stuff, 400mg with my G. I'll also be doing 400mg pre workout with log 15min preworkout for about 2-3 weeks then cut the log out. stay tuned!!!

do you notice a big diff between injectible and oral?

Night and day difference

Agreed, it's like apples to oranges honestly. Injectable is something you can actually notice having an effect on you.
Also DW, I know you're not disclosing dosages and stuff but I'd assume that unless you're eating carbs pre workout you're just taking a small amount of slin since the L-carn is optimal in an insulogenic environment?

 

[DemntedCowboy]

Well today's an off day bc I went to cedar point. Plannned on training when I got home but fukc me man. I threw up after the Gatekeeper and feel like fukcing sh!t now lol.

I did get to ride a bunch of rides but that was seriously like the last one we wanted to and ???

Thats why you stay on the WaterPark side. Lol

 

[Distilled Water]

Thats why you stay on the WaterPark side. Lol

From this point forward, I'll be there with ya bud.

 

[Distilled Water]

Chest and tris. Pump was nuts after high carb day yesterday.

Incline Hammer press
405x12
405x10
405x7
-drop 225x135

Smith Machine decline ISO-Tension
185x14
185x13
185x11

Flat Machine Press
225x15
225x13
225x10
-SUPER SET-
Pec Fly machine
Sets to failure

Machine dips
10x15
10x15
10x14

Rope press down
4x20

Lying Incline exemptions
105x12
105x12
105x10
95x12

Hanging leg raises
3x10

 

[Distilled Water]

More pump sh!t for shoulders as it's still a wee bit tight.

Standing side laterals
30x20
40x15
50x11
-drop set 25
-drop set 10

Rear laterals lying on a bench
15x30
15x30
15x30

Reverse seated overhead machine press
3sets of 20
-did the stack buts its weak sauce. Machine just feels awesome

Over head cable reverse delt
20x30
30x20
40x18

Standing single DB side laterals
20x30
25x27
30x21

Pump was real still slowly drying out from carb-a-paloza Monday. Should look pretty cool tomorrow. I'll workout quads in the am (after 1 meal) and try 15-20min HIIT cardio PM (all my schedule allows on Thursday right now)

 

[Distilled Water]

Well woke up at 202.0 this morning. About to hit up some fasted cardio. Depending how I look and feel after I'll make the call on a refeed today or not

I'm fat enough out being flat isn't a problem or do I
Embrace it and push for another week ....Decisions, decisions

 

[JCR97]

Well woke up at 202.0 this morning. About to hit up some fasted cardio. Depending how I look and feel after I'll make the call on a refeed today or not

I'm fat enough out being flat isn't a problem or do I
Embrace it and push for another week ....Decisions, decisions

How do you like fasted cardio? Do you find it helps a lot?

 

[Distilled Water]

How do you like fasted cardio? Do you find it helps a lot?

Fasted cardio > all other times of the day

 

[Distilled Water]

Decided to just go with it. Normal day eating wise. I'll probably hold off until next weekend and do another high carb refeed.

Arms today

CG bench
225x20
245x15
265x11

Skull Crushers (3sec negative)
95x18
95x16

Reverse EZ bar press down
-SUPERSET-
EZ bar press down
3 rounds until failure

Rope single arm overhead extension
1 set til failure then 10 partials from a stretch position

DB curls
35x20
40x17
45x13

EZ bar cable curls
2 sets of 20
2 pins heavier for 1 set of 12

Rope hammer curls
3 sets of 15

 

[Distilled Water]

You guys have any questions about anything prep related? Post them up this week!!!

 

[jimbuick]

Subbed.

 

[Distilled Water]

So threw up during my workout today so it got cut slightly short. My stomachs been a little weird today. I had to eat white potatoes yesterday bc I was out of sweet potatoes and my body just hates them. Super gassy last night and bloated this morning and just not digesting well.

Narrow Smith machine squats
-3 sec negative w pause in hole
135x10
185x10
225x10
275x10
315x10
365x13 (working balls to wall set)

Hack squats
135x10
185x10
225x10
275x10
315x12 (working set balls to wall)

Lying leg curls
#10 pin
13x6x4RP

THEN I THREW UP!!! Then I took a huge dump and legs started cramping a bit so I shut her down for the day but legs are smoked.

Later this week it'll be more of a pump workout provided I'm recovered enough.

 

[booneman77]

I feel you on the vomit ruining a workout. Last few weeks I've had it happen a couple times and every one I just say fck it and leave. Legs are the worst for it too cuz it's so taxing that as soon as you start feeling sick it's all you can think about

 

[Distilled Water]

I feel you on the vomit ruining a workout. Last few weeks I've had it happen a couple times and every one I just say fck it and leave. Legs are the worst for it too cuz it's so taxing that as soon as you start feeling sick it's all you can think about

I think I may need to cut my intra during leg days. I have to give myself extra time as is from my pre meal. It's like any work my stomach has to do it says fukc you to my body. I'd def need to split them up. Hate juggling my training this much. Last prep it was straight robot mode in 4 week waves.

Maybe I should just go back to that

But I didn't have any injury problems leading into it like I'm dealing with now either

 

[BamBam0319]

You guys have any questions about anything prep related? Post them up this week!!!

What do you do when you feel like you're fatter than you should be at X weeks out?

 

[Distilled Water]

What do you do when you feel like you're fatter than you should be at X weeks out?

Lol. Actually I'd advise a "blitz" diet approach. Drop fats to zero and quicker digesting carbs pre and complex post and crank up low image soft steady state cardio. Like 1-1.5hrs split between fasted and before bed. Training like 30min after meal 1.

Do that for 14 days straight then have a low fat carb up (not **** load) and get back on track with regular nutrition and cardio.

 

[BamBam0319]

Lol. Actually I'd advise a "blitz" diet approach. Drop fats to zero and quicker digesting carbs pre and complex post and crank up low image soft steady state cardio. Like 1-1.5hrs split between fasted and before bed. Training like 30min after meal 1.

Do that for 14 days straight then have a low fat carb up (not **** load) and get back on track with regular nutrition and cardio.

Interesting. If I was doing my own nutrition I'd give this a shot. We'll see what my coach says when we have our check-in tomorrow.

 

[Distilled Water]

Woke up with awful stomach cramps this morning. Like so bad I couldn't stand up straight. Took some enzymes and drank about a liter of water and it's seemed to subside but didn't get fasted cardio in so that's annoying

 

[Distilled Water]

Guess you could say things are getting pretty serious

 

[HIT4ME]

So threw up during my workout today so it got cut slightly short. My stomachs been a little weird today. I had to eat white potatoes yesterday bc I was out of sweet potatoes and my body just hates them. Super gassy last night and bloated this morning and just not digesting well.

Narrow Smith machine squats
-3 sec negative w pause in hole
135x10
185x10
225x10
275x10
315x10
365x13 (working balls to wall set)

Hack squats
135x10
185x10
225x10
275x10
315x12 (working set balls to wall)

Lying leg curls
#10 pin
13x6x4RP

THEN I THREW UP!!! Then I took a huge dump and legs started cramping a bit so I shut her down for the day but legs are smoked.

Later this week it'll be more of a pump workout provided I'm recovered enough.

Sorry I haven't had much time for the board lately... But I have been following as I can. You are a machine brother.

What are you doing for magnesium, salt and potassium? Also, have you ever used Gut Health or another Probiotic? I highly recommend Gut Health, but I am biased. If you haven't tried it... PM me and I will get you a bottle... On me.

 

[DemntedCowboy]

So threw up during my workout today so it got cut slightly short. My stomachs been a little weird today. I had to eat white potatoes yesterday bc I was out of sweet potatoes and my body just hates them. Super gassy last night and bloated this morning and just not digesting well.

Narrow Smith machine squats
-3 sec negative w pause in hole
135x10
185x10
225x10
275x10
315x10
365x13 (working balls to wall set)

Hack squats
135x10
185x10
225x10
275x10
315x12 (working set balls to wall)

Lying leg curls
#10 pin
13x6x4RP

THEN I THREW UP!!! Then I took a huge dump and legs started cramping a bit so I shut her down for the day but legs are smoked.

Later this week it'll be more of a pump workout provided I'm recovered enough.

You need to learn like we did in the Army to throw up and keep going. Many of times on a run I would throw up in my shirt and just keep running. But you still got a great workout in

 

[Distilled Water]

12 and 14 weeks out. This morning fresh outta bed, no water no nothin

 

[Wimsicle]

Looking solid man!

Is that the Detroit D??

 

[DemntedCowboy]

Looking solid man!

Is that the Detroit D??

Yes it is the old english

 

[Distilled Water]

Yep. Born and raised at 7 mile and Telegraph