Training log revamp ROUND 3 lol
- Thread starter Smont
- Start date
Hyde
Legend
Lol timing matters huh
For the rows just doing something like rest-pause one killer set after a couple warmups works very well to save some time, and doing one brutal set of Legpress shooting for 20-50 reps is easily enough to torch your thighs usually.
Smont
Legend
Ya I'm looking to do all 20+ rep sets For legs. Ive always trained legs heavy and that dosent seem to make them grow much.
Lots of 20+ sets and some lower rep sets with lots of focus on mind muscle. Contract and squeeze
match
Active member
That's definitely norcal, you're further north than me. I'm in the south bay.
Mikereyn513
Well-known member
Rich pianna always talked about high reps for leg growth..about how doing 225 ass to grass for 20 is better than doing 405×5-6 a la Ronnie Coleman although Ronnie was doing more like 600 for 5 to 6 lol
Smont
Legend
Invalid Link Removed
Ok, this was better then nothing. RP=10sec rest pause sets, the cheat curls were just a ever so slight bit of momentum.
Now I'm heading to planet fitness to use the tanning bed and the massage chair while I wait for my meat order to get put together and then the rest of the day is meal prep and programming
Ok, this was better then nothing. RP=10sec rest pause sets, the cheat curls were just a ever so slight bit of momentum.
Now I'm heading to planet fitness to use the tanning bed and the massage chair while I wait for my meat order to get put together and then the rest of the day is meal prep and programming
Mikereyn513
Well-known member
Dude how's that massage chair? At crunch we have tanning and "hydro" massage whatever the hell that is. Now that I have visible abs and finally shaved my legs I'll probably start tanning this week.
Smont
Legend
It's a hydro massage bed. I set it up so that it only does lower back to traps and it's relaxing but I doubt it's actually breaking up anything or helping much outside of the relaxing factor. As far as tanning goes, I'm just trying to be tan for when I fight. I have naturally dark skin and dark features for a white dude but I do get a little pasty in the winter. In the summer I look like a Mexican or a Arabic guy, I've been mistaken for Puerto Rican, Dominican, mixed black and white and everything else that has a nice tan complexion lol
Mikereyn513
Well-known member
It's that Guido east coast Italian jersey shore you got going on bro lol
Smont
Legend
There is zero jersey anything in me. Jersey is America's toilet bowl lol
Mikereyn513
Well-known member
Yea I got that kinda thing going on too didn't find out till high school when they tried to give me a partial scholarship because I had native American blood in me somewhere along the line. I thought I was purely of german/English descent but it made sense because my dad and uncles all had long black hair abd tanned easy as well
Hyde
Legend
@Smont the type of guy to start a pull/legs day with a 315 bench for reps 
At least you did do the high rep leg movements. I really do believe for size, higher reps are key on legs. Yes they must get stronger, but the kind of damage higher weights induce vs the growth, it’s pretty obvious the volume is the breadwinner for hypertrophy over absolute weight. 12-20s for maximum size over 5-8s any day.
All this coming from a guy who prefers to lift heavy too.
At least you did do the high rep leg movements. I really do believe for size, higher reps are key on legs. Yes they must get stronger, but the kind of damage higher weights induce vs the growth, it’s pretty obvious the volume is the breadwinner for hypertrophy over absolute weight. 12-20s for maximum size over 5-8s any day.
All this coming from a guy who prefers to lift heavy too.
Smont
Legend
I gotta break through that mental barrier of doing high reps. I like 3-8 for my own personal satisfaction. But it was when I started forcing myself to do 8-15+ that I made the visual improvement to my upper body and a little to my legs. Now I need to keep 8-15 for most upper and start hitting that 20+ for legs. Or get close to failure in the 12-15 and use rest pause and drop sets to grind out those painful growth reps. I'm gonna keep some sets of 5 reps squats every Thursday when I hit legs the seccond time around but on the weekends I'm really gonna focus on grinding out 20-30-40+ reps on legs. I want a little bit of size but I also need that muscular endurance anyway so for my goals it's a win-win with high rep leg training@Smont the type of guy to start a pull/legs day with a 315 bench for reps
At least you did do the high rep leg movements. I really do believe for size, higher reps are key on legs. Yes they must get stronger, but the kind of damage higher weights induce vs the growth, it’s pretty obvious the volume is the breadwinner for hypertrophy over absolute weight. 12-20s for maximum size over 5-8s any day.
All this coming from a guy who prefers to lift heavy too.
Mikereyn513
Well-known member
This
remember burn= growth
KvanH
Well-known member
Smont
Legend
So here's my plan moving forward, I'm gonna make 1 adjustment each week until I feel like I got everything nailed.
6am protein bar and coffee
9am 1 cup oats, 1 scoop whey, one heaping tablespoon of ground flax seeds and a teaspoon of chia seeds, 1 cup fairlife milk
Noon grilled chicken salad on my low carb days, grilled chicken wrap and a serving of dates on my high carb days.
330/4pm Greek yogurt cup or a protein granola bar on my ride home.
Gym
6pm ish, 8 oz of meat with rice, potatoes or pasta and vegetables on my low carb days I'll eliminate the rice potatoes or pasta or dramatically reduce the portion size.
Saturday and Sunday is weight training hypertrophy
Monday is boxing only
Tuesday, Wednesday, Thursday is boxing and strength training/conditioning work
Friday is a rest day.
Next Sunday I'll make adjustments where needed. Pretty sure my calories are too low but seeing how I've been eating close to 5,000 calories a day for the past week it's not a big deal.
6am protein bar and coffee
9am 1 cup oats, 1 scoop whey, one heaping tablespoon of ground flax seeds and a teaspoon of chia seeds, 1 cup fairlife milk
Noon grilled chicken salad on my low carb days, grilled chicken wrap and a serving of dates on my high carb days.
330/4pm Greek yogurt cup or a protein granola bar on my ride home.
Gym
6pm ish, 8 oz of meat with rice, potatoes or pasta and vegetables on my low carb days I'll eliminate the rice potatoes or pasta or dramatically reduce the portion size.
Saturday and Sunday is weight training hypertrophy
Monday is boxing only
Tuesday, Wednesday, Thursday is boxing and strength training/conditioning work
Friday is a rest day.
Next Sunday I'll make adjustments where needed. Pretty sure my calories are too low but seeing how I've been eating close to 5,000 calories a day for the past week it's not a big deal.
Hyde
Legend
A legpress that fails around rep 20 should genuinely scare you before it begins.
Smont
Legend
I got to about 23 and then take a big deep breath or two squeeze out five more and repeat until I squeezed out three more and then repeat until I was getting one at a time.
Basically did like a breathing squats set on the leg press. It's just a lot less scary on the leg press than it is in the squat rack lol. Either way I'll be working on them.
KvanH
Well-known member
Two of the most intimidating excercises to do for me are squatting heavy and trying to achieve true failure on leg press.
But it's a different kind of intimidation, for me at least. Squatting heavy, lifting the bar from the rack, carrying the weight on my shoulders already feels like 'WTF am I getting into'. Keeping the whole body tight just out of forced reflex alone, getting a few breaths in with restricted body movement, then starting to lower the body, squatting down while carrying all that weight, hoping the lifting technique holds up and that I do get back up. Then if technique did seem to be ok and the rising up part didn't take the whole afternoon, then getting ready to do it again. And again, one rep at a time.
So for me, I'm intimidated of not only the requirement of the performance, but also if my technique holds up, so I won't get injured or create a risk of injury. And the possibility of felling short of my expectations and feeling bummed out.
Trying to go to failure on leg press for me is like setting myself up on the press, pulling my ąss to the seat hard, take a few deep breaths, start to get those reps in, knowing that soon the weight will start moving slowly, the pain will start to creep in and the body is going to be sending all kinds of signals to stop the 'madness'. And when all those things start happening at an increasing level, I know I'm just entering the challenging realm and there is another space of discomfort waiting beyond that, lol. I don't think I've ever reached a true failure on leg press, or at least not for sets over 8 reps. Seems like you can always squeeze one more, and one more. Maybe I've gone to 2 reps away from failure or maybe 1 rep away on my most savage leg pressing WO.
But for me, leg pressing for higher reps trying to go all in, is the most brutal excercise there is.
But it's a different kind of intimidation, for me at least. Squatting heavy, lifting the bar from the rack, carrying the weight on my shoulders already feels like 'WTF am I getting into'. Keeping the whole body tight just out of forced reflex alone, getting a few breaths in with restricted body movement, then starting to lower the body, squatting down while carrying all that weight, hoping the lifting technique holds up and that I do get back up. Then if technique did seem to be ok and the rising up part didn't take the whole afternoon, then getting ready to do it again. And again, one rep at a time.
So for me, I'm intimidated of not only the requirement of the performance, but also if my technique holds up, so I won't get injured or create a risk of injury. And the possibility of felling short of my expectations and feeling bummed out.
Trying to go to failure on leg press for me is like setting myself up on the press, pulling my ąss to the seat hard, take a few deep breaths, start to get those reps in, knowing that soon the weight will start moving slowly, the pain will start to creep in and the body is going to be sending all kinds of signals to stop the 'madness'. And when all those things start happening at an increasing level, I know I'm just entering the challenging realm and there is another space of discomfort waiting beyond that, lol. I don't think I've ever reached a true failure on leg press, or at least not for sets over 8 reps. Seems like you can always squeeze one more, and one more. Maybe I've gone to 2 reps away from failure or maybe 1 rep away on my most savage leg pressing WO.
But for me, leg pressing for higher reps trying to go all in, is the most brutal excercise there is.
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Mikereyn513
Well-known member
Damn now I wanna go do legs lol
gphagan1
Legend
Feel the fear….
Mikereyn513
Well-known member
Question for everyone on this thread. Came down with a mild cold on Sunday. Had a really bad sore throat yesterday so skipped cardio. Today sore throat is gone but still kind of coughing up a little phlegm and have other minor issues. Should I skip legs and cardio tonight or just go anyways and see how I feel? Maybe just go a little lighter?
Smont
Legend
Honest to God I would just do whatever you feel like doing. If you think you can make it through your workout then go have a workout if you don't think you can take the day off.
Smont
Legend
I've always been told that taking vitamin c after you're already sick doesn't help anything you need to do it before you get sick as a preventative measure. Do you know anything about that?
ZLB70
Member
This may be just placebo to me but I almost always feel at least better than I did prior to the workout. Granted we aren’t talking seriously ill
gphagan1
Legend
Ha, I’m not sure……I take it every day and then increase the dose if I notice any symptoms, so that may be true. Zinc is a daily staple of mine as well, and we add garlic to our food, but I supplement that as well when feeling down. The Elderberry I add if I feel like I’m even remotely getting a cold.
It’s just been my routine for years….I hardly ever get sick, but when I do it doesn’t last long.
Smont
Legend
yeah I take all the same things on a regular basis except for the elderberry, I also very rarely get sick, when I do get sick it's usually really bad but it'll only last for a day or two and it's gone and probably happens maybe once a year
Mikereyn513
Well-known member
I hardly ever get sick either like ever. I'm feeling better now so I'll probably go of course this had to happen on the week I upped the deca and test and added the anadrol
Hyde
Legend
Well it’s an antioxidant and lowers cortisol, so I don’t see how having it around when sick would possibly hurt.
Smont
Legend
No one said it would hurt, t's just a matter of whether or not it actually does something if you're already sick is what I'm asking.
Reason being is most people don't take vitamin c on a regular basis then they get sick and they start slamming vitamin c while it's too late it's not going to help you at this point. At least that's what I was told.
Most of us are taking our vitamins year round so it's not really an issue.
I also see people wasting all their money on those emergen c packs, each one of those tabs is only 500 mg of vitamin c and it comes with like 10 in a pack for $8 or whatever. That same $8 you can get 20 times the amount of vitamin c by just buying a bottle of vitamin c. I tried explaining that to my dad like a thousand times and he won't do it he has this old school stupidity that can't be changed or altered lol
Smont
Legend
I also am just making note here that I'm changing my schedule a bit.
Push +abs on Saturday
Pull +legs Sunday
Push Tuesday
Pull+legs Thursday
I need to put a little more focus into the straight cardio days but I also need to have time to be home and do stuff with my kids so Mondays and Wednesdays I'll just do my cardio/ boxingworkout so I can be home in time to make dinner with them.
Not a big deal at all.
4 days is still enough for weight training and strength training.
Push +abs on Saturday
Pull +legs Sunday
Push Tuesday
Pull+legs Thursday
I need to put a little more focus into the straight cardio days but I also need to have time to be home and do stuff with my kids so Mondays and Wednesdays I'll just do my cardio/ boxingworkout so I can be home in time to make dinner with them.
Not a big deal at all.
4 days is still enough for weight training and strength training.
Hyde
Legend
Emercenc is a scam, for the cost reasons you mentioned.
My point is cortisol control when you are sick in an overly-stressed state is actively beneficial. Whoever told you what they did doesn’t understand that.
You could use something else like Ashwagandha or frequent carbohydrate administrations as well, but (when you buy it intelligently) vitamin c is a very cheap no-calorie way to do that.
Smont
Legend
But how much can vitamin c lower cortisol
Smont
Legend
Also is there a difference between cortisol produced from physical stress and cortisol produced by the adrenal glands?
Or a better question might be just something that lower cortisol lower cortisol across the board or does it only attack certain issues of cortisol.
This is a tough one because I know what I want to say but I'm having a hard time putting it into words
Or a better question might be just something that lower cortisol lower cortisol across the board or does it only attack certain issues of cortisol.
This is a tough one because I know what I want to say but I'm having a hard time putting it into words
Hyde
Legend
More than none? Are you looking for a unit of measure in blood concentration? Idk.
Being deficient in vitamin c levels is obviously problematic. Ingesting more than necessary to maintain sufficient levels does not improve the immune system in the studies I looked at. There isn’t good evidence to take many grams of C per day basally. RDA is 90mg for men and safe upper tolerable daily limit is 2 grams total.
However, all stress is viewed by the body as stress. It doesn’t matter if it’s a fight with your wife, anxiety about your job, or a workout. Elevated cortisol beyond a healthy range for an extended time is, by definition, unhealthy. So it can be beneficial to try to push that down some/modulate it in situations of prolonged elevation.
Look at the formula in SNS Stress & Anxiety.
All cortisol comes from the adrenal glands, and like I said higher up in this post getting fired is the same as a dog attacking you, it just comes down to the severity of your particular response to each scenario.
Cortisol is important for a bunch of stuff I don’t understand well, but too much of a good thing is a bad thing.
Smont
Legend
Ya I don't understand it either, I just know that raising it too much is bad and lowering it too much is bad. Not something I've put a lot of effort into learning about
Mikereyn513
Well-known member
That's weird about the upper limit. I remember back in bill Phillips supplement review book in the chapter on anabolic burst cycling during the bulking weeks I think he has you taking between 3 and 5 grams of vitamin c if I'm not mistaking
Hyde
Legend
I mean I’ve definitely taken 3g daily for extended periods, or more. You’re not going to roll over and die or anything lol
A 200lb+ well-muscled man overdriving bodily processes with steroids is also not the same as a 140lb gen-pop woman. Needs and tolerable limits realistically will be different; they just have to say something general based on the studies. Same as things like mineral and b vitamin needs go up, all your raw material needs increase when you’re building a larger structure with higher operating demands.
Smont
Legend
Okay, I forgot to post last night because the second I got home from the gym I ate an edible had some dinner and glued myself to the TV until I fell asleep. But I have the absolute best workout in a long time yesterday.
The funny part is that nothing went to plan yesterday but everything worked out wonderfully. I got home from work an hour late so when I got to the boxing gym it was too crowded and I couldn't do what I wanted to do.
I went through my car and got all the clothes on that I could literally just made myself a giant fluffy sweat box suit and started Shadow boxing.
Next thing I know I went through 25 minutes straight of Shadow boxing with no break, I was kind of b*********** and talking with someone the whole time and before I know it 25 minutes went by and I wasn't even tired.
Then I put the gloves on and did 3 rounds on the heavy bag and 2 rounds practice defensive drills.
WORKING SETS
45° incline bench 225x5,5,5
Flat close grip bench 205x8,8,8
Dumbbell skull crushers 30x15,15
Pushups to failure
Elliptical machine 10min cooldown
Yesterday meals
Coffee and a protein bar
Spinach salad with grilled chicken and a granola bar
Chicken and potatoes
Coffee and a protein bar
Pork tenderloin with rice and vegetables
Pork tenderloin with rice and vegetables
3200 cal / 220pro
That was slightly more then the target
3000/200
The funny part is that nothing went to plan yesterday but everything worked out wonderfully. I got home from work an hour late so when I got to the boxing gym it was too crowded and I couldn't do what I wanted to do.
I went through my car and got all the clothes on that I could literally just made myself a giant fluffy sweat box suit and started Shadow boxing.
Next thing I know I went through 25 minutes straight of Shadow boxing with no break, I was kind of b*********** and talking with someone the whole time and before I know it 25 minutes went by and I wasn't even tired.
Then I put the gloves on and did 3 rounds on the heavy bag and 2 rounds practice defensive drills.
WORKING SETS
45° incline bench 225x5,5,5
Flat close grip bench 205x8,8,8
Dumbbell skull crushers 30x15,15
Pushups to failure
Elliptical machine 10min cooldown
Yesterday meals
Coffee and a protein bar
Spinach salad with grilled chicken and a granola bar
Chicken and potatoes
Coffee and a protein bar
Pork tenderloin with rice and vegetables
Pork tenderloin with rice and vegetables
3200 cal / 220pro
That was slightly more then the target
3000/200
Smont
Legend
It was, I don't think it mattered what I actually did yesterday, everything was just t right. Weights felt heavy for being so much lighter than my usual but that's expected when lifting after a hour of cardio and boxing
Mikereyn513
Well-known member
Niiice..I had some leftover pork tenderloin that my parents had bbq'd the night before. It was pretty tasty I put some tomatoes and olive oil on it. Had that with some oatmeal with a little fruit on top. I know I'm supposed to be dropping the fruit but I still have this stupid cold so I figured the extra calories and antioxidants wouldn't hurt
sammpedd88
Well-known member
I thought I was one of the only ones on here old enough to remember the Bill Phillips’ Supplement Review Book.
gphagan1
Legend
Ha, I had one in the 90s as well….there’s a few of us old enough in here.
