emekajokammor
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Moving my log ova here!!
315 for 8 whew. Good stuff bud.Yesterday was great. Up to about 75% now.
Went 315 on incline and decline for 8. Felt good, like i needed to do more but i'm not rushing it.
Thx 3CGT! Had to contain myself, I was feeling it but i dont want to rush it. But, 405 was calling my name...315 for 8 whew. Good stuff bud.
I hear that! When i was in my "so to speak" deload phase i was itching to throttle back up but contained myself. Its hard though!Thx 3CGT! Had to contain myself, I was feeling it but i dont want to rush it. But, 405 was calling my name...
True, i can't say that i always do but yesterday i was able to overpower that urge. lolI hear that! When i was in my "so to speak" deload phase i was itching to throttle back up but contained myself. Its hard though!
Yea ive done the same thing before haha. The urge to slay myself sometimes overpowers my better judgement lol.True, i can't say that i always do but yesterday i was able to overpower that urge. lol
Wassup Cheda! After any cycle of hardcore ball to the wall training no matter if it's a 6 week, 8 week, especially a 12 week cycle you should take about 2 weeks off or at least 10 days for the gym junkies. During that time you would prolly want to reduce your macro intake and REST. Most people take time off from their training and never rest, they just don't come to the gym.Since were on thR topic- how long should layoffs be after 6 to 12 weeks of intense training. Like omg I can't get out of bed training..
I took a week off last week (planned) after 11 weeks on straigt.. I felt n LOOKED great, better than any point during the training :/
Now I'm back at it and literally after two days of training feel like I've been hit by a bus, motivation is shot and I look swollen bloated n lost mostly all definition and muscle hardness. Also stomach is getting distention and bloat.. Like the second I stress my body, it does this.. The past two tikes ive taken lay off weeks, I've ended up looking and feeling amazing- makes me think I should stop all thr lifting and doing all the cardio or DRASTICALLY reduce.. Right now im at 4-5 days a week of lifting and 3-4 of cardio..
Thanks for the great response. Yea it was a 12 Weeker and I took about 6 days off .. Two of which I hit up an indoor Rock climbing gym with a buddy to try out.. I couldn't believe how sore it made me... Definitely wasn't total recovery during those 6 days as my job has me on my feet for 4-6 hours at a time.. Damn. I guess I blew it lol.. Next planned layoff isn't til July 30, but Im hoping to dial back the intensity and achieve results through better diet
It was for the final 3 weeks leading up to my lay off your exact workouts for chest shoulders back from that contest log. I did HIT 3d POF arm routine and my own legs as:You got it brother!! What does you training split look like, if you dont mind me asking?
Solid!! I'm focusing on widen my V-taper as well. I've see great results when training a muscle heavy on Mon and then High Volume on thur. So i'm thinking about doing that for this short off season to develop a better and wider back. Might add some shoulder exercises in the focusing on the lateral head for increased width. And maybe hit rear delt hard on my chest day since front delts get work on that day anyways. Add the the 3d effect.It was for the final 3 weeks leading up to my lay off your exact workouts for chest shoulders back from that contest log. I did HIT 3d POF arm routine and my own legs as:
Mon-chest/back/abs/cardio
Tuesday-arms/possibly cardio
Wed-shoulders/legs/abs/cardio
Thurs- off/cRdio
Fri-light chest/back/arms/abs/cRdio
M/w/f Cardio was 1.5 mike run timed+20 minutes hiit to start, then lift, abs, finish with 10-15 mins steady state cardio. Tues/tr cardio was one hour walking incline and elliptical steady state.
Now I'm doing :
Mon- chest/back/abs/cardio
Tues-arms no cRdio
Wed-legs/shoulders/abs /cardio
Thurs-off
Fri- light chest back/rear delts/arms /light cardio
M/w cardio is still timed 1.5 mile.. But much less hiit and more steady state, lower volume lifts, higher reps less weight, less AB work too.. Just overall less intense n trying to focus on enhancing v taper muscles. Using this split for two weeks then switching to an extreme v taper program:
Mon-chest/back thickness/abs hiit cardio
T-arms/delts steady cardio low intens
W-legs abs hiit cardio
Tr-chest/back width steady cardio low intens
Fri-arms/delts/abs hiit cardio
Heavy focus on rear delts and lats and strict diet.. Will be using an erase+anabeta, a diuretic, fat burners, a GDA.. Low cArbing.. Shredding up fast.
From your keypad to Gods ears!!Greatness surrounded by Great equipment ... end result, taken the ATL by storm
Yeah buddy! Thanks for getting in on it Click!Log is really looking good man. Keep up the great work.
Gold Rocks! I wish i could make that my home gym, too far tho.I miss my golds thats for sure. But i should be back there in a little over a year.
The gym i goto now has a decent bit of equipment but not like golds.
Keep it rockin bro!
Exactly the plan!The split looks good man. I like training body parts twice a week some weeks.
Seems to add a nice fullness effect for me at times.
Agreed. Those are some nice numbers, im pretty positive that would crush me. LolNice vids. It adds a nice visual to the log.
Watching the vids brought back memories of when my wife was filming me do some rack deads. After the vid was over shes like did i turn it off, how do i work this thing. Just made me chuckle a bit.Thanks fella's!
About those bench clips, I was just messin around in the gym and started feeling it! I notice i didn't get deep enough but this was my first time ever benching 495 and to be honest with you, its intimidating! After a few quick prayers and repeating Philippians 4:13 to myself i decided to go for 405, 435, 455, and 495. Next time i'll go for a good clean deep 500
I was near the end of my workout and i decided to shoot for a new bench PR. Not the brightest idea but interesting.
Results:
Heavy barbell incline: 4 x 5 - completed with 365 then went 405 x 2
DB incline: 3 x 12 - 95's, 110's, 125's
DB incline fly: 3 x 12 - Did 2 sets with 30's
Pec dec: 2 x 12 - 255, stack
Bench: 4 x 5 - Completed with 365 then went 405, 435, 455, 495
DB bench: 3 x 12 - 95's, 110's, 125's
Cable crossovers: 1min
Haha, Thanks 3CGT! listening to their confusion behind the camera is funny.Watching the vids brought back memories of when my wife was filming me do some rack deads. After the vid was over shes like did i turn it off, how do i work this thing. Just made me chuckle a bit.
Good stuff for sure though man, 495 is a lot of weight.
Ohhhhhhh Yeeeaaaahhhh!!I believe the family and I will be making a trip in November!
Awesome!! Got some new motivation now!The wife asked when should we book the flight
Thanks bud!Haha, Thanks 3CGT! listening to their confusion behind the camera is funny.
Hey i want to openly say Congrats to you!! Glad you're in!!
Well whatever you did im sure you tore it up!!Happy Friday!!
Working shoulders today!! Not really sure of what i'm doing. Prolly will freestyle it!
Had an awesome workout!Well whatever you did im sure you tore it up!!
Two of my favorites. Who doesn't love pounding some chest & shoulders? I love it!Today is chest and shoulders!! I'll post my workout after i draw it up.
Leh Go!!
Those pairs are they all supersets or?...Here it is:
Chest and shoulders
Incline cable fly - pre exahst prolly 5 x 12
High angle incline DB press 4 x 12
Bent over rear delt raise 4 x 12
Cable press 4 x 12
Db Lateral raises 4 x 12
Decline Smith machine 4 x 12
Front raise 4 x 12
Pec dec 4 x 12
reverse pec dec 4 x 15
Giant set DB lateral raise 2 sets
Leh go!!!
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