2 DAYS ON RECREATE/PWFULL/AP-feeling like an alpha FE-MALE !!!

[Irish Cannon]

So...it must be photo time by now.

Dude shut up. Quit acting like such a freaking loser all the time. Dragonfly's worth more than pictures. How about actually saying something that adds to the log a little? Everyone else is in here to discuss training and support, and all you seem to be here for is to get off to some photos. When have you ever said anything of substance?

Nobody likes a douche bag.

 

[thundergod]

Dragonfly is killin' it up in here!! What an inspiration! :clap2:
See what some good sleep will do? When you train with the Berzerker Rage, you MUST have that replenishing sleep to recover. If I don't get enough sleep at bedtime, I take powernaps to make up for it. Gotta have it!!! :head:

 

[TimberLakers]

DFly, you can count your log as being officially caught up... As you can tell, I don't like posting on logs following a vacation absence until I figure out what just went down.

Few things I noticed:

1. Lifts still growing?!?! Damn, especially your lat pulldowns / military press / deads... I think lat pulldowns are a weakness of mine that I've been hitting hard lately. I started using a double handle pulldown station to really concentrate on the bottom part of the rep and added in some holds and slow negatives. I guess in general I really don't like doing MOST exercises with two appendages pushing one weight (deads / squats are obvious exceptions)... Anyway, I applaud you on your constant improvement all over.

2. Enjoyed catching up on all the emoticons I missed. Especially liked the AK-47, and the baseball assault. :lol:

3. Pictures - arms look great... Very lean, great tone and vascularity... You look like a fighter!!

4. Eaaaassyyy on the "stubborn" BF% - especially when you have had so much improvement over the past 8 months that I've been following. You're an absolute :fool2: if you think you have bad genetics... I know a lot of your success is borne from hard work and dedication, but there are not a lot of girls that ever reach the 200 pound deadlift mark - and still look feminine anyway... Keep your goals in mind - but also feel proud about how nasty you already are.

 

[dragonfly]

So...it must be photo time by now.

I could be a real smartar$e and post a photo of my fav man now but I’m not going to because:

a) certain things are kept private
b) I fear it would get me in a lot trouble :trout: :trout: :trout: :lol:

It is easy enough to unsubscribe from this thread and get on one of billions internet sites that are around, where you can get pics of women of whatever kind you wish, if that is the only thing you are after.

 

[dragonfly]

Keep up the great work and determination! :box:

Most DEFINITELY WILL, thanks

Dragonfly is killin' it up in here!! What an inspiration! :clap2:
See what some good sleep will do? When you train with the Berzerker Rage, you MUST have that replenishing sleep to recover. If I don't get enough sleep at bedtime, I take powernaps to make up for it. Gotta have it!!! :head:

:thumbsup: for sure, great sleep makes the beast Invalid Link Removed more beastly ! Invalid Link Removed

 

[OzzY SluGGa]

hell yeah, and we're just as fat too :thumbsup:

but I think we can teach you a thing or two about drinking. Observe the intricacies of the world of beer down here:

Damn right! There aint NO ONE on earth that drinks like the Aussies. And our beers are stronger too;-)

 

[TimberLakers]

I could be a real smartar$e and post a photo of my fav man now.

CB? :thumbsup:

 

[dragonfly]

A QUESTION :

I'm planning to get more serious about this fat loss business, so, I'm thinking of eliminating all carbs after cardio sessions. Keep BCAAs high of course + stimulants + AP etc. Cardio would be morning fasted or afternoon semi-fasted.

I think this may be a good way :nutkick: some stubborn areas.

Critiques, opinions ? Everyone's welcomed

 

[Irish Cannon]

A QUESTION :

I'm planning to get more serious about this fat loss business, so, I'm thinking of eliminating all carbs after cardio sessions. Keep BCAAs high of course + stimulants + AP etc. Cardio would be morning fasted or afternoon semi-fasted.

I think this may be a good way :nutkick: some stubborn areas.

Critiques, opinions ? Everyone's welcomed

That's pretty much how I have been doing it with cardio. It's important to slam SOME carbs after your cardio, but beyond that meal immediately after training, go ahead and cut them (with the exception of veggies). I definitely have less carbs on cardio-only days.

If you do morning-fasted cardio, make sure to have some carbs in the first meal after training, but after your semi-fasted sessions, you could probably get by without any carbs seeing how you've probably taken them in earlier in the day.

 

[dragonfly]

CB? :thumbsup:

No, better ! :lol:

DFly, you can count your log as being officially caught up... As you can tell, I don't like posting on logs following a vacation absence until I figure out what just went down.

Few things I noticed:

1. Lifts still growing?!?! Damn, especially your lat pulldowns / military press / deads... I think lat pulldowns are a weakness of mine that I've been hitting hard lately. I started using a double handle pulldown station to really concentrate on the bottom part of the rep and added in some holds and slow negatives.

I've been doing that too, negatives are awesome, lot of people tend to neglect the negative portion of the movement, it is JUST as important as the positive. You are not destroying your muscles very efficiently if you don't resist on the negatives. I like the double handed pulldown too becasue that way I can't favour my right side which for me is naturally stronger.

I guess in general I really don't like doing MOST exercises with two appendages pushing one weight (deads / squats are obvious exceptions)...

:toofunny:

Anyway, I applaud you on your constant improvement all over

THANKS Timber ! I guess I'll just have to keep it going hey ? Damn the pressure ! Invalid Link Removed :lol:

2. Enjoyed catching up on all the emoticons I missed. Especially liked the AK-47, and the baseball assault. :lol:

I guess I'll have to keep that going too, shiiite ! Invalid Link Removed

3. Pictures - arms look great... Very lean, great tone and vascularity... You look like a fighter!!

Coming from a fighter, I'll take that as A BIG COMPLIMENT! Invalid Link Removed

4. Eaaaassyyy on the "stubborn" BF% - especially when you have had so much improvement over the past 8 months that I've been following. You're an absolute :fool2: if you think you have bad genetics... I know a lot of your success is borne from hard work and dedication, but there are not a lot of girls that ever reach the 200 pound deadlift mark - and still look feminine anyway... Keep your goals in mind - but also feel proud about how nasty you already are.

You are right, my nastyness is my greatest asset ! :thumbsup:

 

[dragonfly]

That's pretty much how I have been doing it with cardio. It's important to slam SOME carbs after your cardio, but beyond that meal immediately after training, go ahead and cut them (with the exception of veggies). I definitely have less carbs on cardio-only days.

If you do morning-fasted cardio, make sure to have some carbs in the first meal after training, but after your semi-fasted sessions, you could probably get by without any carbs seeing how you've probably taken them in earlier in the day.

That is what I thought, after all, muscles will not suck up protein without SOME carbs.

Thanks Irish

 

[TimberLakers]

Dfly, I'd like to see how the fasted morning cardio and / or training works for you. I've never needed to cut my carbs completely. Previously when I'd cut - I'd reduce my total caloric intake and increase my cardio time... Carbs were still present - even at night.

That being said, the lowest I ever needed to get to was 6% or so (and only for a couple weeks) - and I was doing a lot of cardio. I would never switch to a fasted morning training style, but I am contimplating training on the weekends in this fashion for awhile just to see how it treats me.

 

[TimberLakers]

That is what I thought, after all, muscles will not suck up protein without SOME carbs.

Thanks Irish

You ever dig into the WMS DFly? I've been through a 5 pound tub - the ON Glyco Maize. Always left me feeling a bit bloated, but a lot of the guys I chat with frequently on here cycle that in and out of their diets - particularly the limited carb diets.

 

[Irish Cannon]

You ever dig into the WMS DFly? I've been through a 5 pound tub - the ON Glyco Maize. Always left me feeling a bit bloated, but a lot of the guys I chat with frequently on here cycle that in and out of their diets - particularly the limited carb diets.

Have you tried it with P-Slin, TL? I've been doing 30g WMS and a 1/2cup of oats (ground, in shake) along with a heaping scoop of protein and 200mg bulk P-Slin. Does the trick! No bloat here. I feel like a sponge!

 

[Cub]

Dude shut up. Quit acting like such a freaking loser all the time. Dragonfly's worth more than pictures. How about actually saying something that adds to the log a little? Everyone else is in here to discuss training and support, and all you seem to be here for is to get off to some photos. When have you ever said anything of substance?

Nobody likes a douche bag.

This is the problem with you yanks. There are a select few who understand our Aussie humour and a shitload who cannot grasp the concept whatsoever. DF and I PM each other all the time sharing training ideas and information. I respect her and her opinions, that's why I peruse her log and utilise the ideas she shares in it. I don't need to answer your questions IC, because a simple scan through any of my previous posts would provide answers for you. It is fun between friends. Have you tried that before, "fun?" :FUfinger:

 

[Irish Cannon]

This is the problem with you yanks. There are a select few who understand our Aussie humour and a shitload who cannot grasp the concept whatsoever. DF and I PM each other all the time sharing training ideas and information. I respect her and her opinions, that's why I peruse her log and utilise the ideas she shares in it. I don't need to answer your questions IC, because a simple scan through any of my previous posts would provide answers for you. It is fun between friends. Have you tried that before, "fun?" :FUfinger:

Haha. I'm not even going to touch this.

 

[TimberLakers]

Have you tried it with P-Slin, TL? I've been doing 30g WMS and a 1/2cup of oats (ground, in shake) along with a heaping scoop of protein and 200mg bulk P-Slin. Does the trick! No bloat here. I feel like a sponge!

I really need to talk to someone about P-Slin... I've wanted to try it forever - and I'm about to throw in a NutraPlanet order tonight... The usage and product just intimidates me a little bit. Maybe you can help me out a bit IC?

 

[Cub]

Haha. I'm not even going to touch this.

Fair enough.

 

[TimberLakers]

... aaaand NP is out of bulk P-Slin.

Mullet - I'll send you some NY Maple syrup in exchange for some P-Slin.

 

[Cub]

... aaaand NP is out of bulk P-Slin.

Mullet - I'll send you some NY Maple syrup in exchange for some P-Slin.

You might need it when you get the P-Slin!

 

[Irish Cannon]

I really need to talk to someone about P-Slin... I've wanted to try it forever - and I'm about to throw in a NutraPlanet order tonight... The usage and product just intimidates me a little bit. Maybe you can help me out a bit IC?

The way I measure is 100mg for every 30g of carbohydrates. Now, it's not really necessary to take with anything under 60g, but it's still a good measure. I'm currently taking 200mg (1/8tsp) w/60g C, and was previously taking 400mg (1/4tsp) w/120g C. Both have worked very well. Since it's bulk and not capped, you can take it WITH the shake. It's not necessary to take 15min prior.

 

[TimberLakers]

The way I measure is 100mg for every 30g of carbohydrates. Now, it's not really necessary to take with anything under 60g, but it's still a good measure. I'm currently taking 200mg (1/8tsp) w/60g C, and was previously taking 400mg (1/4tsp) w/120g C. Both have worked very well. Since it's bulk and not capped, you can take it WITH the shake. It's not necessary to take 15min prior.

Sounds good. Now I wait for it to be in stock.. :lol:

 

[snagency]

That is what I thought, after all, muscles will not suck up protein without SOME carbs.

Definitely. Stick with your plan D! You're working too hard to pull this greatly needed component out. Small shifts, maybe a higher protein:carb ratio, but no elimination of this macro! :nono:

 

[jakellpet]

Definitely. Stick with your plan D! You're working too hard to pull this greatly needed component out. Small shifts, maybe a higher protein:carb ratio, but no elimination of this macro! :nono:

DF - have you been having CHO up days?

 

[dragonfly]

Dfly, I'd like to see how the fasted morning cardio and / or training works for you.

So far, nothing less than Invalid Link Removed

I've never needed to cut my carbs completely. Previously when I'd cut - I'd reduce my total caloric intake and increase my cardio time... Carbs were still present - even at night.

WHAT ?!! I hate you !

That being said, the lowest I ever needed to get to was 6% or so (and only for a couple weeks) - and I was doing a lot of cardio.

Only to 6%, you say like that is a piece of cake Timber, I hate you again !

I would never switch to a fasted morning training style, but I am contimplating training on the weekends in this fashion for awhile just to see how it treats me.

DO IT!

 

[dragonfly]

You ever dig into the WMS DFly? I've been through a 5 pound tub - the ON Glyco Maize. Always left me feeling a bit bloated, but a lot of the guys I chat with frequently on here cycle that in and out of their diets - particularly the limited carb diets.

Never tried it personally. Something to look into at some stage. Seems to be rather popular.

 

[dragonfly]

Definitely. Stick with your plan D! You're working too hard to pull this greatly needed component out. Small shifts, maybe a higher protein:carb ratio, but no elimination of this macro! :nono:

AGREE Snag, I would not eliminate carbs. Especially not on weight training days.

DF - have you been having CHO up days?

No JKP, I just tend to eat more carbs when I lift and less when I do cardio. I'm paranoid of carbing up when I'm trying to cut. Invalid Link Removed :run:

 

[strategicmove]

So far, nothing less than Invalid Link Removed...

I am looking forward to your first post with 100% smilies. Probably exists already.

 

[jakellpet]

No JKP, I just tend to eat more carbs when I lift and less when I do cardio. I'm paranoid of carbing up when I'm trying to cut.

I did a mini carb up last night - PSlin'd 2 cups of wild rice.

Results in the morning.... muscles nice and full, no bloat etc.

 

[dragonfly]

DAY 130


LEGS

* Wasn’t feeling 100% leading to the session, had an exhausting day. However, legs were the only part left to put on the max out workout test.

* And I ain’t the one who makes excuses :smite:

* Training was fasted afternoon, or semi-fasted, WHATEVER you want to call it ! :aargh:
:lol:


1. Leg Extensions

* 90lb 10
* 110lb 8
* 130lb 6 time to get serious :twisted:
* 150lb 6 old PR weight, hard but such is life, so what ? :nutkick:
* 161lb 4/4/3 NEW PR ! + 11lb, :think: … that is actually only 4lb lighter than my squat PR
* 150lb 4/4 couldn’t extend for two more reps, I think the 161lb Invalid Link Removed the quads
* 141lb 6
* 121lb 8​

Last 4 sets of Leg Ext were done in a superset with:


2. Cable crunches

* 161lb 8
* 170lb 4/4/4 dropset to
….161lb 4/4/6
* 161lb 4 dropset to
….141lb 16 my eyeballs nearly popped out during this set :lol:​

170lb was a NEW PR ! + 9lb

I can't believe I'm crunching +40lb over my body weight


Legs felt weak after maxing out on the extensions, still, there is :nono: leg day without:


3. Squats

*100lb 8 uhhh, waste of time :rant:
*132lb 8
*160lb 6

At this point I was starting to feel dizzy and flat, energy levels were really low :sad:
BUT, I was determined to MAX OUT, Invalid Link Removed
THE AGRESSION WAS THERE ALL RIGHT, so flat or not, I was going to MAKE IT !!!!!!!!!!!! Invalid Link Removed

*171lb 5 can’t you guess +6lb !!!!!!!!! but I was :nono: quite happy with this….

*176lb 4 NEW PR! +11lb

Back to;

* 160lb 8/8 HEHE, that felt easy so I was able to crank up extra 2 reps !​

3. DB Squats on Stability Disc

*2 X 50lb 8/8/8​

Max I ever used on these before: 2 x 44lb :thumbsup:


* And so, my 1ST WEEK OF FASTED MAX OUTS OFFICIALLY ENDED WITH THIS SESSION, OVERALL 100% SUCCESS ! Invalid Link Removed

* NOTE: coming back from the gym I realized why I went flat and slightly hypo during squats, I forgot to take my Anabolic Pump !!!! Invalid Link Removed

* AP makes a real difference to keep these fasted workouts in FULL GEAR Invalid Link Removed
I'm glad I discovered that

 

[snagency]

I did a mini carb up last night - PSlin'd 2 cups of wild rice.

Results in the morning.... muscles nice and full, no bloat etc.

NICE! :goodpost:

This philosophy is yet another tool in the shed to use, and one that I think could benefit you greatly D..

Cycling carbs with weights vs. cardio is great for sure; further this aspect out exponentially once again with Jak's recommendation.

I love a 2x weekly higher carb load myself; and you can adjust this out to once every 5 days or so as well, lotta variables to play with!

 

[snagency]

DAY 130


LEGS

* Wasn’t feeling 100% leading to the session, had an exhausting day. However, legs were the only part left to put on the max out workout test.

* And I ain’t the one who makes excuses :smite:

* Training was fasted afternoon, or semi-fasted, WHATEVER you want to call it ! :aargh:
:lol:


1. Leg Extensions

* 90lb 10
* 110lb 8
* 130lb 6 time to get serious :twisted:
* 150lb 6 old PR weight, hard but such is life, so what ? :nutkick:
* 161lb 4/4/3 NEW PR ! + 11lb, :think: … that is actually only 4lb lighter than my squat PR
* 150lb 4/4 couldn’t extend for two more reps, I think the 161lb Invalid Link Removed the quads
* 141lb 6
* 121lb 8​

Last 4 sets of Leg Ext were done in a superset with:


2. Cable crunches

* 161lb 8
* 170lb 4/4/4 dropset to
….161lb 4/4/6
* 161lb 4 dropset to
….141lb 16 my eyeballs nearly popped out during this set :lol:​

170lb was a NEW PR ! + 9lb

I can't believe I'm crunching +40lb over my body weight


Legs felt weak after maxing out on the extensions, still, there is :nono: leg day without:


3. Squats

*100lb 8 uhhh, waste of time :rant:
*132lb 8
*160lb 6

At this point I was starting to feel dizzy and flat, energy levels were really low :sad:
BUT, I was determined to MAX OUT, Invalid Link Removed
THE AGRESSION WAS THERE ALL RIGHT, so flat or not, I was going to MAKE IT !!!!!!!!!!!! Invalid Link Removed

*171lb 5 can’t you guess +6lb !!!!!!!!! but I was :nono: quite happy with this….

*176lb 4 NEW PR! +11lb

Back to;

* 160lb 8/8 HEHE, that felt easy so I was able to crank up extra 2 reps !​

3. DB Squats on Stability Disc

*2 X 50lb 8/8/8​

Max I ever used on these before: 2 x 44lb :thumbsup:


* And so, my 1ST WEEK OF FASTED MAX OUTS OFFICIALLY ENDED WITH THIS SESSION, OVERALL 100% SUCCESS ! Invalid Link Removed

* NOTE: coming back from the gym I realized why I went flat and slightly hypo during squats, I forgot to take my Anabolic Pump !!!! Invalid Link Removed

* AP makes a real difference to keep these fasted workouts in FULL GEAR Invalid Link Removed
I'm glad I discovered that

The most 'easiest on the eyes' thread in existence!

Nice work.

 

[Mulletsoldier]

You are constantly killing it DFLY! Great job.

 

[Irish Cannon]

DAY 130


LEGS

* Wasn’t feeling 100% leading to the session, had an exhausting day. However, legs were the only part left to put on the max out workout test.

* And I ain’t the one who makes excuses :smite:

* Training was fasted afternoon, or semi-fasted, WHATEVER you want to call it ! :aargh:
:lol:


1. Leg Extensions

* 90lb 10
* 110lb 8
* 130lb 6 time to get serious :twisted:
* 150lb 6 old PR weight, hard but such is life, so what ? :nutkick:
* 161lb 4/4/3 NEW PR ! + 11lb, :think: … that is actually only 4lb lighter than my squat PR
* 150lb 4/4 couldn’t extend for two more reps, I think the 161lb Invalid Link Removed the quads
* 141lb 6
* 121lb 8​

Last 4 sets of Leg Ext were done in a superset with:


2. Cable crunches

* 161lb 8
* 170lb 4/4/4 dropset to
….161lb 4/4/6
* 161lb 4 dropset to
….141lb 16 my eyeballs nearly popped out during this set :lol:​

170lb was a NEW PR ! + 9lb

I can't believe I'm crunching +40lb over my body weight


Legs felt weak after maxing out on the extensions, still, there is :nono: leg day without:


3. Squats

*100lb 8 uhhh, waste of time :rant:
*132lb 8
*160lb 6

At this point I was starting to feel dizzy and flat, energy levels were really low :sad:
BUT, I was determined to MAX OUT, Invalid Link Removed
THE AGRESSION WAS THERE ALL RIGHT, so flat or not, I was going to MAKE IT !!!!!!!!!!!! Invalid Link Removed

*171lb 5 can’t you guess +6lb !!!!!!!!! but I was :nono: quite happy with this….

*176lb 4 NEW PR! +11lb

Back to;

* 160lb 8/8 HEHE, that felt easy so I was able to crank up extra 2 reps !​

3. DB Squats on Stability Disc

*2 X 50lb 8/8/8​

Max I ever used on these before: 2 x 44lb :thumbsup:


* And so, my 1ST WEEK OF FASTED MAX OUTS OFFICIALLY ENDED WITH THIS SESSION, OVERALL 100% SUCCESS ! Invalid Link Removed

* NOTE: coming back from the gym I realized why I went flat and slightly hypo during squats, I forgot to take my Anabolic Pump !!!! Invalid Link Removed

* AP makes a real difference to keep these fasted workouts in FULL GEAR Invalid Link Removed
I'm glad I discovered that

Awesome workout! Congrats on those new PRs! I bet it feels good to be hitting the low rep-range again. I know you love the strength-training. I'd say, "Keep it up!" but that's kind of unnecessary.

 

[Irish Cannon]

NICE! :goodpost:

This philosophy is yet another tool in the shed to use, and one that I think could benefit you greatly D..

Cycling carbs with weights vs. cardio is great for sure; further this aspect out exponentially once again with Jak's recommendation.

I love a 2x weekly higher carb load myself; and you can adjust this out to once every 5 days or so as well, lotta variables to play with!

I may try this down the road. I have Wednesdays off, so I'll call it my Wednesday Rest and Reload!...That probably won't be until I get my carbs real low, though. I'm at about 160-180g/day right now (not including broccoli), so I should be okay without refeeds.

 

[snagency]

I may try this down the road. I have Wednesdays off, so I'll call it my Wednesday Rest and Reload!...That probably won't be until I get my carbs real low, though. I'm at about 160-180g/day right now (not including broccoli), so I should be okay without refeeds.

It's a very effective method. Obviously in the keto format, it's a required thing to keep the thyroid active & increase leptin levels; but even with carbs not being so drastically low it works well. I'll roll around the 140-160g/day carb intake, and bump it to 250, 300 or more every 3rd or 4th day. This keeps the body guessing, and the metabolic effects from doing this are beneficial. Before I used Pslin, I'd use more of the last meal carb-up method like Jak mentioned; still do sometimes (w/ Pslin), but mostly, to better utilze AP, I'll get those extra carbs in thru the day, maybe more surrounding my workouts..
There's sooo many different ways you can go here, you just have to play around and see what works for you.

 

[thundergod]

Way to kill it DF!!! Still smashing PR's like it's a cakewalk.
You dark knights might as well sheath your swords, there's no slaying this dragon!!! :twisted:

 

[3clipseGT]

I know i havnt been here lately, been super busy, but reading the passed couple of pages it looks to me as if you are still killing it like usual!

:thumbsup: Thats wassup!!!

Oh yea did you hear about that surfer injured by a shark in aussie land? Yeaa ill stay here in the great state of FL! :lol:

 

[dragonfly]

GUYS, BIG THANKS FOR YOUR CONTINUOUS SUPPORT AND ENCOURAGEMENT ! :box:

I'll get back to you all of you later, 'cause I got to get AT LEAST my standard 5hrs of sleep ! :lol:

Just VERY BRIEFLY,


Couldn't resist

TODAY's slaughter :saw: :

MAX OUT GOOD MORNINGS: 176lb, 2 sets, 5 reps each + 11lb :head:

It didn't bother me it was 6:30PM, I can do Good Mornings any time

 

[thundergod]

Get that replenishing sleep sister. :yawn: Sweet dreams.
Dream of smashing more PR's!! :head:

 

[Irish Cannon]

MAX OUT GOOD MORNINGS: 176lb, 2 sets, 5 reps each + 11lb :head:

It didn't bother me it was 6:30PM, I can do Good Mornings any time

How in the heck are you doing this?! :lol: - That's CRAZY! That's very, very close to what I've done...if not more. I can't remember, but I wouldn't be surprised.

 

[snagency]

TODAY's slaughter :saw: :

MAX OUT GOOD MORNINGS: 176lb, 2 sets, 5 reps each + 11lb :head:

It didn't bother me it was 6:30PM, I can do Good Mornings any time

:jaw: ..that smiley is so easy to use every time I come up in this thread..

For real D-Fly, that is some serious weight. Man, I hate Good Mornings -- at any time of day!
Very well done. :thumbsup:

 

[Irish Cannon]

For real D-Fly, that is some serious weight. Man, I hate Good Mornings -- at any time of day!Very well done. :thumbsup:

:lol:

Ohhh, Snag. You're so clever.

 

[dragonfly]

NICE! :goodpost:

This philosophy is yet another tool in the shed to use, and one that I think could benefit you greatly D..

Cycling carbs with weights vs. cardio is great for sure; further this aspect out exponentially once again with Jak's recommendation.

I love a 2x weekly higher carb load myself; and you can adjust this out to once every 5 days or so as well, lotta variables to play with!

OK, I guess I'll have to give it a shot, 'cause of all this peer pressure
I think I lke the idea of carbing up with P-slin during the day and around workouts better than carbing up at night.
The only time I carb up at night is if I have 8hrs of racing the following day :lol:

I know i havnt been here lately, been super busy, but reading the passed couple of pages it looks to me as if you are still killing it like usual!

:thumbsup: Thats wassup!!!

AH, GT, I was wondering where you’ve been, have you started eatin' those Invalid Link Removed yet, they are good for ya

Oh yea did you hear about that surfer injured by a shark in aussie land? Yeaa ill stay here in the great state of FL! :lol:

Yeaa, you stay there :stick:

Invalid Link Removed

 

[dragonfly]

:jaw: ..that smiley is so easy to use every time I come up in this thread..

For real D-Fly, that is some serious weight. Man, I hate Good Mornings -- at any time of day!
Very well done. :thumbsup:

I LOVE GM, they have always been my strong point. I used to be able to GM waaaay more weight than I could squat in my early training days :fool2:

How in the heck are you doing this?! :lol: - That's CRAZY! That's very, very close to what I've done...if not more. I can't remember, but I wouldn't be surprised.

Exactly, that is why I can do this, because I AM CRAZY! :lol:

I warmup with 100lb for 12-15 reps

I'll post a video of that at some stage just for YOU Irish, in case you think I'm making it up ! :thumbsup:


...so here is how it all went:


DAY 131


* I was there just for one purpose, to break a PR on GM, don't ask why, already told you am crazy :lol: and if I feel like doing something I just go and do it :smite:

* I was supersetting cable crunches with GM to begin with, no, it was not just for fun, but for core warmup, felt a bit stiff to begin with :rant:


Cable crunches were at:

* 150lb 12 x warmup
* 161lb, 10 x, 4 working sets


GM

* 100lb 12
* 120lb 12
* 132lb 10
* 149lb 8
* 160lb 6
At this point I stopped doing cable crunches, my core was warmed up enough and I didn't want to waste my energy on anything else other than trying not to crack my back ! :lol:

Time to get serious :twisted:

* 171lb 6 yeah, that was serious all right ... you can't stop when it gets serious though :nono:, not according to my laws, 'cause that is when real fun starts :saw: :fool2:

* 176lb 5/5 Invalid Link Removed​

MISSION ACCOMPLISHED :thumbsup: NEW PR +11lb

:run: ...hang on, not so fast....

* 160lb 8/8 EEEEEASY !!!! Invalid Link Removed​

Finished off with Leg extensions, 4 sets, 15 reps each. Wasn't really paying attention to the weight, but my hams were showing signs of distress! Invalid Link Removed :lol:

 

[dragonfly]

Awesome workout! Congrats on those new PRs! I bet it feels good to be hitting the low rep-range again. I know you love the strength-training. I'd say, "Keep it up!" but that's kind of unnecessary.

NOT unnecessary Irish !

*****************************
BY FAR THE BEST PRE-WO SUPPLEMENT
:head::head::head::head::head::head::head:

You are constantly killing it DFLY! Great job.

Way to kill it DF!!! Still smashing PR's like it's a cakewalk.
You dark knights might as well sheath your swords, there's no slaying this dragon!!! :twisted:

I know i havnt been here lately, been super busy, but reading the passed couple of pages it looks to me as if you are still killing it like usual!

:thumbsup: Thats wassup!!!

:jaw: ..that smiley is so easy to use every time I come up in this thread..

For real D-Fly, that is some serious weight. Man, I hate Good Mornings -- at any time of day!
Very well done. :thumbsup:

THANKS GUYS


YOU have even made me rest !!!!!!!!!!!!!!! Invalid Link Removed


DAY132&133


CALM BEFORE THE STORM

 

[snagency]

And the Dragon takes a much-needed & well-deserved rest after slaying the mighty iron foe..

..and from all the multi-quoting too! :lol:

Continued knockout stuff D, good work.

 

[thundergod]

You are truly amazing DF!! And utterly inspiring. And your attitude towards training is supremely courageous.
And that mind-set........well, thank Odin Himself, it's contagious!! I've been infected by your warrior mentality!
I'm going to slay the iron beast this morning in your honor, me lady!!! :box:

 

[VolcomX311]

DF has the most charismatic reports, it's like reading a comic book. DF is one tough cookie. They don't come anymore persistent and determined then that.

 

[dragonfly]

DAYS 134-139


* For those of you who thought I Invalid Link Removed Invalid Link Removed from overtraining , well, sorry to disappoint you

* Also, for those who thought my long distance cardio sessions + carb & calorie deficit would have detrimental effects on my strength gains….
I can only repeat Invalid Link Removed the above statement

* The reason I haven’t been posting is NOT because I had :lame: workouts and therefore, decided to hide :wall:

* I haven’t been posting ‘cause I decided to have more rest and therefore have even better workouts :twisted:

* Now, I do NOT intend to give a full on detailed (+ 100000000 smileys :fool2 update that would cover days 134-139.

* What I am going to do instead, is a brief summary :bsflag: to support my arguments


1st – IS IT POSSIBLE TO MAINTAIN STRENGHT WHILE CUTTING ? Invalid Link Removed

HELL YES arty:, you just need to be smart about your training and supplementation

2nd DOES LONG DISTANCE MODERATE INTENSITY CARDIO EAT MUSCLE ??? Invalid Link Removed

* WELL, depending on who you are and what your training history is. I’ve been into endurance cardio for more than 6 years now. Before weightlifting I used to do 5x/week sessions that were NEVER less than 3 hrs in duration. My point being, endurance cardio is what I’m good at, my body is used to that and it doesn’t perceive it as stress. Invalid Link Removed

Does it burn fat ? Well, compared to sitting in a chair, YES IT DOES !!!! :lol:

* Currently, on non-weight training days (2-3x/week), I do long distance running, started off with 1hr;15min, progressed to 1hr45min-2hrs.

* I take no BCAA during this sessions, only post.

* If you want long distance cardio to work for you, you have to:

1) enjoy it Invalid Link Removed

2) build up to it very gradually and supplement appropriately Invalid Link Removed if you haven’t done this type of cardio before​

* NO DRASTIC CUTS ALLOWED, my goal is to maintain strength, can’t afford to lose ANY LBM ! :nono: X 1000000000000000



* AND so, after last weeks success in braking all max outs you may be wondering what have I been up to.
Hypertrophy cycle for recovery ? High reps/light weight, yeah…that would be reasonable... :saroll:

:lol:

* HIGH REPS/HEAVY WEIGHT, how else do you think you’ll GAIN strength while cutting ?! MY AIM IS TO GAIN, NOT TO MAINTAIN Invalid Link Removed

* The goal for this week was not to break any PRs but to increase the number of reps and/or sets on current PR weight (or at least within the 95% )

* I did however break one PR Invalid Link Removed


* Here ya go, only two examples from D134-139 because I do not wish to write in biblical proportions….and I still need my rest !