So as the title states, this will just be a training log as I continue to better myself and say **** off to the dad bod.
I paid thing together to hit everything twice a week.Can i ask what the point of the hammers and ez curls are? Not enough time under tension to be worth anything id just do 2 more leg exercises and leave the arms for a full session
uh in what world does 8 sets not do anything for a muscle?... as well, working a small muscle group with a large one like legs allows you to utilize the massive gh and test release your body naturally has during a really hard/heavy workout on a bod part like that... you're basically maximizing the overall effect for use on a smaller muscle, which doesn't require the same level effort to hit anyways...Can i ask what the point of the hammers and ez curls are? Not enough time under tension to be worth anything id just do 2 more leg exercises and leave the arms for a full session
In my world.. and in reality what is a 30 min spike of test going to do? And isnt gh released in the first hours of sleep? The biceps are made of 60/40 split slow and fast fibres which means u need an even split of heavy and high-med rep range so no to everything basicallyuh in what world does 8 sets not do anything for a muscle?... as well, working a small muscle group with a large one like legs allows you to utilize the massive gh and test release your body naturally has during a really hard/heavy workout on a bod part like that... you're basically maximizing the overall effect for use on a smaller muscle, which doesn't require the same level effort to hit anyways...
i think you need to go read up on how muscle building works some more... theres a whole lot more to it than just fast/slow twitch fibers and their "ideal" rep ranges... that's maybe at best 10% of the equation and not even the most important (would put diet and any type of stimulus before them).In my world.. and in reality what is a 30 min spike of test going to do? And isnt gh released in the first hours of sleep? The biceps are made of 60/40 split slow and fast fibres which means u need an even split of heavy and high-med rep range so no to everything basically
I pair certain things together to hit everything twice a week.silentsavage0523 can you give us a rundown of your split and what your diet looks like now? Curious to see what you do differently and how the results pan out for comparison
thanks! total cals?I pair certain things together to hit everything twice a week.
Squat day pairs with back work and heavy biceps
Bench day pairs with shoulder work and light triceps work but with volume.
Deaflift day pairs with leg work and light bicep
Overhead press pairs with chest and heavy bicep work.
Diet wise I will be going low carb for the first two weeks, and depending on how everything is going body comp and strength in the gym is going i will put a little bit of carbs in here and there and will only be around training days.
Still making adjustments on total calories. They have been a bit low for what I like.thanks! total cals?
i like the layout with the main lift and then accessory work. very similar to how I program a lot of my stuff as well. do you have a progression scheme or plan for sets/reps or just stick to a certain range for awhile?
if you're in full on cutting mode, I'd go with the 8/5/3-8/5/3... rotation vs 8/8/8/8/5/5/5/5/3/3/3/3. Reason being would be that since you're cutting it will be a bit harder to keep strength as well as not fatigue your cns, so you'd want to keep a more of a wave of rep ranges vs getting lower and lower as you get deeper (and your body is already more strained and recovering slower just from low cals). I'd think the wave would help keep more of a balance and the "lighter" weeks (8 reps) could even be used as a semi-deload by maybe not going all the way to failure or something just to help with recoveryStill making adjustments on total calories. They have been a bit low for what I like.
Reps for main lifts are
5x8
8x5
10x3,
With accessory work depending. I am working out if I want to do 4 weeks of each progression or if I want to rotate, such as
Weeks 1-4, would be 5x8, then week 5-8 would be 8x5, or go
Week 1, 5x8
Week 2 8x5
Week 3 10x3, and so on
That was kinda my thought and just go with the waves.if you're in full on cutting mode, I'd go with the 8/5/3-8/5/3... rotation vs 8/8/8/8/5/5/5/5/3/3/3/3. Reason being would be that since you're cutting it will be a bit harder to keep strength as well as not fatigue your cns, so you'd want to keep a more of a wave of rep ranges vs getting lower and lower as you get deeper (and your body is already more strained and recovering slower just from low cals). I'd think the wave would help keep more of a balance and the "lighter" weeks (8 reps) could even be used as a semi-deload by maybe not going all the way to failure or something just to help with recovery
Added volume and frequency...Can i ask what the point of the hammers and ez curls are? Not enough time under tension to be worth anything id just do 2 more leg exercises and leave the arms for a full session
Factuh in what world does 8 sets not do anything for a muscle?... as well, working a small muscle group with a large one like legs allows you to utilize the massive gh and test release your body naturally has during a really hard/heavy workout on a bod part like that... you're basically maximizing the overall effect for use on a smaller muscle, which doesn't require the same level effort to hit anyways...
At least just in your world. Being condescending and wrong at the same time has to suck... Biceps work in any range, any time you train them you add either volume, and or frequency, both have a MUCH LARGER growth stimulus than TUT. "So no to everything basically" LMFAO try not to be condescending to people it just stings worse when you are not correct. Plus why be a douche about things...In my world.. and in reality what is a 30 min spike of test going to do? And isnt gh released in the first hours of sleep? The biceps are made of 60/40 split slow and fast fibres which means u need an even split of heavy and high-med rep range so no to everything basically
AMEN!!! So much he isn't factoring in. When training for hypertrophy, muscle fiber type is actually of minimal importance compared to achieving quality effective reps at any resistance level or rep range.i think you need to go read up on how muscle building works some more... theres a whole lot more to it than just fast/slow twitch fibers and their "ideal" rep ranges... that's maybe at best 10% of the equation and not even the most important (would put diet and any type of stimulus before them).
And yes, gh is released during sleep (REM cycles tho), but along with sleep, exercise is the other major gh release factor. Pair that with increased test, IGF release, the damage inflicted on the muscle from heavy training (even in low volume), the body's ability to absorb and utilize nutrients more efficiently in a post workout state (i.e. increased MPS and resythesis), and the overall stimulus and yes, you WILL build muscle from that.
Dude, your Squat and back day... you pick the 2 largest and strongest body parts to put together in one training session? You Sir, are a glutton for punishment.I pair certain things together to hit everything twice a week.
Squat day pairs with back work and heavy biceps
Bench day pairs with shoulder work and light triceps work but with volume.
Deaflift day pairs with leg work and light bicep
Overhead press pairs with chest and heavy bicep work.
Diet wise I will be going low carb for the first two weeks, and depending on how everything is going body comp and strength in the gym is going i will put a little bit of carbs in here and there and will only be around training days.
I meant since I took over the diet for myself. For example the first day or so, I ate what I had planned out and didn't over eat anything or eat wasn't in the plan and it only came out to be around 1100 calories, which is low to be starting out. Ideally i want to be around 1900 or so. I will just have my carbs down here I want them and where I tried to get the coach to put them for 13 weeks. So we will see how it goes.Added volume and frequency...
Fact
At least just in your world. Being condescending and wrong at the same time has to suck... Biceps work in any range, any time you train them you add either volume, and or frequency, both have a MUCH LARGER growth stimulus than TUT. "So no to everything basically" LMFAO try not to be condescending to people it just stings worse when you are not correct. Plus why be a douche about things...
AMEN!!! So much he isn't factoring in. When training for hypertrophy, muscle fiber type is actually of minimal importance compared to achieving quality effective reps at any resistance level or rep range.
Dude, your Squat and back day... you pick the 2 largest and strongest body parts to put together in one training session? You Sir, are a glutton for punishment.
I noticed above you mentioned that your calories have been a bit low for your taste, this was during the coach led cut. If you intend to increase calories, how do you intend to create the deficit? What type of activities will you be increasing to make up for that increase?
If just a short bout you might try a 2 week period of high fat keto... Just keep protein around 100-150g then get the other 1500+ cals from healthy fat sources. The lower protein gives less substrate for the body to feed off of. Forcing fat burning while still supplying enough protein to drive synthesis.I meant since I took over the diet for myself. For example the first day or so, I ate what I had planned out and didn't over eat anything or eat wasn't in the plan and it only came out to be around 1100 calories, which is low to be starting out. Ideally i want to be around 1900 or so. I will just have my carbs down here I want them and where I tried to get the coach to put them for 13 weeks. So we will see how it goes.
That's the plan. I do best going keto. Don't get all the cravings I get when I have carbs, even small bits.If just a short bout you might try a 2 week period of high fat keto... Just keep protein around 100-150g then get the other 1500+ cals from healthy fat sources. The lower protein gives less substrate for the body to feed off of. Forcing fat burning while still supplying enough protein to drive synthesis.
So you normally run your protein between 100-150 when on keto? Most I know tend to run protein higher when on keto.That's the plan. I do best going keto. Don't get all the cravings I get when I have carbs, even small bits.
I usually run protein lower than fat when doing keto. I will have to look at my macro pertcentage breakdowns but ibthink protein is around 100So you normally run your protein between 100-150 when on keto? Most I know tend to run protein higher when on keto.
Oh so this lucky fugger has a belt squat machine too!!! I got to work on Jimbos and really enjoyed it. Basically it is a cabled squat machine you stand up on some risers and there is a cable that comes up between your legs that you attach a belt too. Then you drape the belt over your glutes and down inside the adductors and just squat. It puts all of the resistance at the hips and quads. Great if you are in a position where you do not want to compress your spine but still want to work the squats.Belt squats? what are these?
I used it while rehabbing after shoulder surgery and my arm was in a sling. Now i can squat but have to use a safety squat bar because I can't get my arm back far enough to squat with a normal bar. And now I use belt squat to supplement.Oh so this lucky fugger has a belt squat machine too!!! I got to work on Jimbos and really enjoyed it. Basically it is a cabled squat machine you stand up on some risers and there is a cable that comes up between your legs that you attach a belt too. Then you drape the belt over your glutes and down inside the adductors and just squat. It puts all of the resistance at the hips and quads. Great if you are in a position where you do not want to compress your spine but still want to work the squats.
I used it while rehabbing after shoulder surgery and my arm was in a sling. Now i can squat but have to use a safety squat bar because I can't get my arm back far enough to squat with a normal bar. And now I use belt squat to supplement.
That is awesome!!! You have got to love that mentality.And I got lucky with my gym. Old school style, tons of free weights, dumbbells up to 200. Platforms, and owner just tossed Smith machine to make room for third power rack.
No doubt, lots of uses but the way the weight sits effects the legs like squatting too which is very cool.Oh man that is awesome! It doesn't give you the full body workout that a bar squat would but damn if that wont isolate legs like a mofo. that would be especially killer after deadlifts when your back would be tired as you don't need to worry about form/back bend. Super cool
Yeah I bet once you start using them more you can come up with a lot of ideas on how to get even more out of them.Yea. I going high reps after squats with it and like today after deadlifts I go heavier and lower reps.
Nice, I was going to ask as well. I have one I made out of 2 contractor bags 2 50lb pea gravel bags and a cotton t-shirt fabric bed sheet with some duct tape. I twisted the end of the sheet together and tape them into a handle also. That way I can use it for suitcase carries or like an overhead toss / keg toss type thing too.Just a 60lb concrete sack.
Yea I may have to add a old short around it. I will have to re tape some. With the cleans I was going over the shoulder with it, so some of my tape busted on the sides.Nice, I was going to ask as well. I have one I made out of 2 contractor bags 2 50lb pea gravel bags and a cotton t-shirt fabric bed sheet with some duct tape. I twisted the end of the sheet together and tape them into a handle also. That way I can use it for suitcase carries or like an overhead toss / keg toss type thing too.
I think the most bad ass workout I got out of one of those bags was just shouldering it from the floor. Try doing it 50, 75, and 100 reps at a time, alternating which shoulder you put it on to keep balance. You will be shocked, and the EPOC generate from it will have you burning fat for several hours after!!!!
Yeah, it is nice having something around it. I forgot as I hadn't used it in a while, but is was just a regular bed sheet. I put it in the contractor bags then rolled it up in the sheets then tiied the ends then twisted them tight then tied them in a loop for the handle and taped that together.Yea I may have to add a old short around it. I will have to re tape some. With the cleans I was going over the shoulder with it, so some of my tape busted on the sides.
NiceYeah, it is nice having something around it. I forgot as I hadn't used it in a while, but is was just a regular bed sheet. I put it in the contractor bags then rolled it up in the sheets then tiied the ends then twisted them tight then tied them in a loop for the handle and taped that together.
Here is a pic of the 100lb beast!
View attachment 159273
Thanks. Can never have to big of quads.Some good looking quads you got there brother! Lots of meat around the knee cap!
Nice work. What kind of weird numbers are those on top? Does your SSB weigh in at some weird number or are you counting the weights from collars and everything. That or maybe using some of the incremental plates?Ssb squats
259x5x3
223x5x3
Ss with
Barbell rows
95x5x15
Snatch grip deadlifts
135x5x10
V bar pulldowns
100x5x15
Barbell shrugs
225x5x10
As with
Ez bar curls
90x5x5
Db hammer curls
45x5x5
Ssb is 55, and there were some kilo plates thrown in there.Nice work. What kind of weird numbers are those on top? Does your SSB weigh in at some weird number or are you counting the weights from collars and everything. That or maybe using some of the incremental plates?
What brand SSB do you have? I got the Elite FTS Yoke, it is 65, what a beast!!! I love it though!!!!Ssb is 55, and there were some kilo plates thrown in there.