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drewsicle3210 said:
I was thinking the same thing. I saw 'deload', then your workout was intense. I thought I missed something!
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I have lowered weight.. just not really the reps,.

Montego1 said:
Yeah for a deload you sure are doing a lot of reps lol. Gotta make sure you lower reps as well as weight bud.

If you're lowering weight but upping the reps then it's counter productive towards your goal of recovery. If you want to keep the reps in the 10-15 range so you get the pump then I would drop a set. (Speaking about the chest exercises as your already said you did normal arm routine.)
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I hear ya Montego. I am sure this upcoming week (with a hotel gym) the deload will be just that...

snagencyV2.0 said:
i'm sure I will take some heat for this, but..
I do not practice nor buy into the concept of these "deloads" as described here
am aware that some programs such as 5/3/1 as has been mentioned here, are constructed with this form;
however, remember I do not utilize "pre-set" routines, rather I create my own..
I find that constant change in a variety of parameters, is all that is truly needed to recover/force growth cycle
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I am noticing that just going lighter but keeping the same reps. Or dropping say the 6 sets of 3 for 4 sets of 10 and lighter is revitalizing me and taking away some of the discomfort I was having.

Montego1 said:
:hitwithrock:
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Now now boys, play nice... :spankme:
 
10/11/2013

Warmup: 5.5 km run - fasted

Dosed 3/4 of a scoop of Stimul8 - as I went out the door for my run

Day 5: Lower Body Hypertrophy

Squats - 45 sec rest
185x10
185x10
185x10
185x10

Hack Squats - 30 sec rest
165x12
165x12
165x12

Leg Extensions - 30 sec rest
90x20
90x20
90x20
90x20

Romanian Deadlift - 30 sec rest
120x12
120x12
120x12

Leg Curls
50x20
50x20
50x20
50x20



Barbell Calf Raises superset with 3 sets Crunches and then 3 sets of Ab Wheel rollouts
160x20 / 25
160x20 / 25
160x20 / 25
160x20 / 10
160x20 / 10
160x20 / 10

- no rest


Actually, quite enjoyed this workout. Nothing was heavy, pace was quick and form was spot on.
 
804 said:
dang man nice workout! would have thought those squats were heavy at that pace!
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The last set got there, but felt really energized this morning. Possibly the stimul8, or maybe a combo of that and doing something a little different.
 
I think deloads are best done when your body is asking for them. If you are getting really achy, or feeling really run down all the time then backing off will often help you recover. I don't think they are required by everyone but I do feel they can help a bit to increase longevity since the connective tissues get a break to recover.
 
MrKleen73 said:
I think deloads are best done when your body is asking for them. If you are getting really achy, or feeling really run down all the time then backing off will often help you recover. I don't think they are required by everyone but I do feel they can help a bit to increase longevity since the connective tissues get a break to recover.
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Monte told me that he orally ingests bull semen for the same purpose.
 
10/12/2013

Quick update as I am flying out in the morning for Myrtle Beach. Tomorrow is Canadian Thanksgiving (actually Monday is..) but I made a big dinner for the family today... bbq'd a turkey was kick ass... was a busy day.

Warmup - 6km run through park (fasted) - dosed 1 scoop of Stimul8 moments before heading out the door. 20 minutes in felt very energized.

Day 1 - Upper Body Power - DELOAD

Bent Over Rows - Rest 30 seconds
120x10
120x10
120x10
120x10


Wide-Neutral Grip Pulldowns - 30 seconds rest
180x10
180x10
180x10

Close-grip Palms facing Pulldowns - 30 seconds rest
180x10
180x10
180x10

Bench Press - 45 seconds rest
165x10
165x10
165x10
165x10

- used a 4-0-2 tempo here to see how it was..

Flat Dumbbell Press - 30 seconds rest
50x10
50x10
50x10

Military Shoulder Press - 45 seconds rest
120x10
120x10
120x10
120x10

Ez Bar Curls supersetted with Facepulls - 30 seconds rest after each superset
100x10 / 100x12
100x10 / 100x12
100x10 / 100x12

- went with 5 seconds negatives on the facepulls.

Closegrip Bench Press supersetted with Machine Flies - 30 seconds rest after each superset
165x10 / 100x10
165x10 / 100x10
165x10/ 100x10

- 3 second negatives on the Flies - good burn there.

..hoping there is some form of a gym that I can work with at the hotel. I will definitely go for some runs, but the rest will remain to be seen..
 
I had a Canadian freind who tried to deep fry a frozen turkey one time....
do not try this at home, was not a good result

enjoy the trip simon, relax and have some fun -- you have earned it!
 
snagencyV2.0 said:
I had a Canadian freind who tried to deep fry a frozen turkey one time....
do not try this at home, was not a good result

enjoy the trip simon, relax and have some fun -- you have earned it!
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Definitely perform the turkey fry outside, and have a giant bag of salt handy in case of grease fire.
And don't fry a fukkin frozen turkey. Holy shiit!
 
drewsicle3210 said:
Definitely perform the turkey fry outside, and have a giant bag of salt handy in case of grease fire.
And don't fry a fukkin frozen turkey. Holy shiit!
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Yeah no doubt, that is a recipe for "Myrtle, I think we burned down the house!"
 
10.18/2013

Arrived home yesterday evening.. had a fantastic time. I was down there to surprise my father. My parents go to Myrtle Beach for 3 weeks each year, and typically they are down there for his birthday. This being his 75th, I decided to fly down and surprise him. He was shocked when I appeared on the beach... had a great time, and bought home a pretty decent haul of supplements.

Took 3 scoops of Stimul8 with me. I did not weights while there, but had 4 awesome runs on the beach. (6,8,10,10 km). 3/4 of a scoop of S taking before each run, and then just did some push up and crunches each day.

Both oars back in the water tomorrow..
 
Sounds like a great trip Simon!
 
10/19/2013

Morning fellas..

Changed things up today and thought I would give a 4 weeks run of GVT a go. I have a friend who is using it and swears by it and I need a change. I also like Montego plan with having a back thickness, back width day.. so adopting that.

Warmup: 6km (fasted with a scoop of Stimul8 upon my departure).

Day 1: Chest, Back Thickness

Flat Bench Press
145x10x10

- used the 402 tempo and could really feel the muscles working as I got deeper into the sets. I did finish all 10 sets without any problems, so next time around will add 10-20 lbs and go from there.

Bent Over Barbell Rows
120x10x10

Machine Flies
90x4x15

Low Cable Rows
90x4x12

Ab Rollouts
3x10


- Not sure what I think after the first session. I do not think I challenged myself with enough load, but that said my left shoulder was fine throughout. I will commit to running through this for a couple of weeks any to see what I think.

- Stimul8 as usual has me focus, energetic, and hungry for more - but not hungry lol
 
I've been tweaking my phone app the last few days to get my GVT setup perfect for when I start to murder it in a couple weeks. Very excited about starting it up. Glad you liked my layout :)
 
Solid back attack my friend!! Let me know how the new stuff works! I haven't log anything in a while it may be return time soon!
 
Nooshefx said:
Cool workout, the GVT routine is cool. I wonder if you will be feeling the DOMS in a couple days.
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Woke this morning with major doms in my chest as well as back (although the latter not as predominant)

Montego1 said:
I've been tweaking my phone app the last few days to get my GVT setup perfect for when I start to murder it in a couple weeks. Very excited about starting it up. Glad you liked my layout :)
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Hope you didn't mind me basing mine on yours. I am running through the first 4 works and then will tweak it. Legs today proved to be killer. Not sure they have ever been this sore lol

packers6211 said:
Solid back attack my friend!! Let me know how the new stuff works! I haven't log anything in a while it may be return time soon!
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Thanks bro... will do.
 
Well as mentioned above, for not thinking I had challenged myself enough yesterday - I was sore as hell today. Good stuff!

10/20/2013

This morning go up and did a 6km (fasted).

My daughter wants to be a firefighter and had a great opportunity (through a family friend) to spend part of the day with Toronto Fire Dept. They gave her a fantastic tour of the hall, trucks, and even took her to the training academy. So we went there after my run and before my workout (hence no stimul8 before the run).

Day 2: Legs

Squats (ATG)
185x10x10

- used the 402 tempo, sets 8,9,10 and were pretty painful but got through them.

Lying Legs Curls
50x2x10
60x8x10

- tempo was not quite 402 but close.

Leg Extensions
100x4x15

Standing Barbell Calf Raises
165x4x15


- By the end of this session, my legs were total jelly. And hours late very sore. Tomorrow might be a challenge when I first get out of bed!

- Stimul8's focus and smooth energy totally powered me through my session. Very happy indeed that I have another tub of this for down the road.
 
wasme said:
Well as mentioned above, for not thinking I had challenged myself enough yesterday - I was sore as hell today. Good stuff!

10/20/2013

This morning go up and did a 6km (fasted).

My daughter wants to be a firefighter and had a great opportunity (through a family friend) to spend part of the day with Toronto Fire Dept. They gave her a fantastic tour of the hall, trucks, and even took her to the training academy. So we went there after my run and before my workout (hence no stimul8 before the run).

Day 2: Legs

Squats (ATG)
185x10x10

- used the 402 tempo, sets 8,9,10 and were pretty painful but got through them.

Lying Legs Curls
50x2x10
60x8x10

- tempo was not quite 402 but close.

Leg Extensions
100x4x15

Standing Barbell Calf Raises
165x4x15

- By the end of this session, my legs were total jelly. And hours late very sore. Tomorrow might be a challenge when I first get out of bed!

- Stimul8's focus and smooth energy totally powered me through my session. Very happy indeed that I have another tub of this for down the road.
Click to expand...

See someone enjoying the Gvt and Stimul8:)

Cool stuff bro....might give GVT a try sometime soon.
But not without Stimul8....lol
 
wasme said:
Well as mentioned above, for not thinking I had challenged myself enough yesterday - I was sore as hell today. Good stuff!

10/20/2013

This morning go up and did a 6km (fasted).

My daughter wants to be a firefighter and had a great opportunity (through a family friend) to spend part of the day with Toronto Fire Dept. They gave her a fantastic tour of the hall, trucks, and even took her to the training academy. So we went there after my run and before my workout (hence no stimul8 before the run).

Day 2: Legs

Squats (ATG)
185x10x10

- used the 402 tempo, sets 8,9,10 and were pretty painful but got through them.

Lying Legs Curls
50x2x10
60x8x10

- tempo was not quite 402 but close.

Leg Extensions
100x4x15

Standing Barbell Calf Raises
165x4x15


- By the end of this session, my legs were total jelly. And hours late very sore. Tomorrow might be a challenge when I first get out of bed!

- Stimul8's focus and smooth energy totally powered me through my session. Very happy indeed that I have another tub of this for down the road.
Click to expand...

That looks like a leg jelly workout. So GVT focuses on one big lift then accessory work?
 
edje007 said:
See someone enjoying the Gvt and Stimul8:)

Cool stuff bro....might give GVT a try sometime soon.
But not without Stimul8....lol
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Indeed, was not too sure after the first session, but after two and the doms I have... love it. Stimul8 keeps the energy levels high and focus intense. Mind muscle connection with the 402 tempo is ridiculous.
 
wasme said:
Feels crazy good. 10/21/2013 OFF Up at 540am for my run. 5km in the dark, with 1/2 scoop of Stimul8. Despite my legs feeling like a truck ran them over - I got it done.
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Welcome to where DOMS hides. GVT is boring. Real GD boring, but the next day/days you pay. Stick with it, it works.
 
Always considered giving GVT a shot. Nice job bud
 
10/22/2013

Morning started with a 5km run (fasted), then was off to work.

- After work session:

Day 4: Shoulders and Back Width

Seated Barbell Press:
120x10x10

-tempo was 40X0

Wide Grip Lat Pulldowns:
180x10x10

-tempo was 40X0

Face Pulls:
90x4x15

Straight Arm Pulldowns:
90x4x15

Shrugs:
60x3x10

Stretchers:
120x3x10

- I did add extra exercises as I felt very energetic and had the desire to just keep going. Leg doms from Sunday are still present.

- Stimul8 once more providing killer focus, drive and energy.
 
snagencyV2.0 said:
we understand this issue, and can look past that all up to you tho my man, no pressure, your call
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Reference DreamWeaver and Monte. Both went through dramatic composition changes and have extra skin. Both have outstanding physiques. We are an accepting bunch.
 
Pretty much what these guys said man. Nothing to be ashamed of. The only thing someone should be emberessed about around here is not putting in the work to better yourself. And that obviously is not you. You have a lot to be proud of my man.
 
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