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Fit for February 14th... Or Dead Lift in a DRESS!!!

bean5er said:
I've been told that as well, I've also been told to put hi days around weak body parts. I haven't tried the latter yet so we will see.
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There are tons of different schools of thought. It all comes down to Bro-Science in that regard. No one has ever done studies long enough to find out nor will anyone ever. No money in that for any big pharmaceutical companies. So we only have what we believe and what we see work in every day real world situations. Sometimes the placebo effect is enough alone to make a huge difference for an individual. Believe what you are doing is gonna kick ass and it probably will because you pour your soul into it. Bottom line over time you are going to lean up and the cycling is going to keep your metabolism from falling quickly. So in that aspect it doesn't matter.

Now does it matter to give your body more calories specifically when you want it to grow, I think so. The more anabolic you make that period the more growth and recovery you should see. Same as with fat burn the deeper a deficit you have the more your body has to dip into fat reserves for energy and as long as sufficient protein is supplied muscle catabolism should be kept to a minimum if it occurs at all. Especially in shorter periods. It is simple math and hormonal responses. I have always had good luck eating bigger on build days and eating less on days I am focusing on burning fat. Do I think that is the best way, I do feel that way. Do I know, absolutely not. However I do know that the hormones react in macro and micro situations as a response to training and nutrient supply. That a surplus one day can be very anabolic and a deficit the very next day be very catabolic toward fats. So specifically targeting each phase is a pretty logical decision and how I choose to put my carb cycling into practice on most occasions and it works extremely well for me especially when the goal is recomposition.

Again, better I don't know, and in the vein of carb cycling keeping the metabolism from falling flat it definitely does not matter. However if there is even a tiny chance that I may get better results of growth while leaning up by eating more when training larger muscle groups or weaker muscle groups. Then eating a deficit on smaller or less focused on muscle groups then why not target my most anabolic days where I want the most growth? One thing for sure, it will not effect my overall progress negatively by doing so, because of simple calories out and calories in over the course of the week the overall deficit is still the same deficit. Yet it could perhaps help my targeted areas by creating a higher level on anabolism for them specifically. Hormones definitely come into play in this scenario. Specifically insulin which is the most anabolic of all hormones.
 
MrKleen73 said:
There are tons of different schools of thought. It all comes down to Bro-Science in that regard. No one has ever done studies long enough to find out nor will anyone ever. No money in that for any big pharmaceutical companies. So we only have what we believe and what we see work in every day real world situations. Sometimes the placebo effect is enough alone to make a huge difference for an individual. Believe what you are doing is gonna kick ass and it probably will because you poor your soul into it. Bottom line over time you are going to lean up and the cycling is going to keep your metabolism from falling quickly. So in that aspect it doesn't matter. Now does it matter to give your body more calories specifically when you want it to grow, I think so. The more anabolic you make that period the more growth and recovery you should see. Same as with fat burn the deeper a deficit you have the more your body has to dip into fat reserves for energy and as long as sufficient protein is supplied muscle catabolism should be kept to a minimum if it occurs at all. Especially in shorter periods. It is simple math and hormonal responses. I have always had good luck eating bigger on build days and eating less on days I am focusing on burning fat. Do I think that is the best way, I do feel that way. Do I know, absolutely not. However I do know that the hormones react in macro and micro situations as a response to training and nutrient supply. That a surplus one day can be very anabolic and a deficit the very next day be very catabolic toward fats. So specifically targeting each phase is a pretty logical decision and how I choose to put my carb cycling into practice on most occasions and it works extremely well for me especially when the goal is recomposition. Again, better I don't know, and in the vein of carb cycling keeping the metabolism from falling flat it definitely does not matter. However if there is even a tiny chance that I may get better results of growth while leaning up by eating more when training larger muscle groups or weaker muscle groups. Then eating a deficit on smaller or less focused on muscle groups then why not target my most anabolic days where I want the most growth? One thing for sure, it will not effect my overall progress negatively by doing so, because of simple calories out and calories in over the course of the week the overall deficit is still the same deficit. Yet it could perhaps help my targeted areas by creating a higher level on anabolism for them specifically. Hormones definitely come into play in this scenario. Specifically insulin which is the most anabolic of all hormones.
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Again very good info thank you once again. Feeding more on days I wanted to grow was exactly the line of thinking I had.

I also agree completely that if you believe something is working more times than not it will as you stated.

As you can see I totally second guess every move I make so I thank you for leveling me out here. Time to execute :-)
 
Solid leg day this am. Switched things up a tad still falls into phase 1 as far as sets

Warmup 5 min

SLDL
2-3 warmup sets
3x6 no lockout

Leg press w/bands (these are not the same bands that come with MD set) just what I have available
4 warmups pyramid up to a hard 8
3x9/8/8 + vmo partials (12)

Hacks
2x6 warmup
1x8
1x8
Drop
1x8
Drop
1x8
Drop
1x8

DB step ups
2x10

Calve raises on leg press
1x12 (10 sec rest) + 10 more
Stretch
1x12 (10. Sec rest) + 10
Stretch
1x11 (10 sec rest) + 10

Stretch
 
Okay the final totals for yesterday were:
Totals 2,356 cals, 104 carbs, 93 fats, 289 protein, 19 fiber - I came up just a little shy on calories but I think it will be just fine after this weekend.

On to the workout, I am playing with a few things here. My wife is working out with me again and that means I have to adjust for her. I don't know that I can get through a MD Training workout with sets as prescribed, but I can kick some ass and use a lot of his exercises I have come to love. Still plan on getting in 4 workouts per week and typically we may do the chest and back separate but today we hit them together and it was a serious workout let me tell you.

Rest was pretty much non existent, I mean yes there was probably 30 seconds between on exercise and the other but that was spent unloading all of my plates and loading them back up on the other Hammer Strength. Now once we got passed the plate loaded stuff the rest periods were really basically nonexistent. I started with Back and she started with chest and then we swapped. On the regular stack resistance that meant moving a pin down then going after it. So that basically give you and idea of the pace.

Super Set 1
HS High Row - 90x12, 135x10, 145x10, 150x10 - Almost didn't go up on the last set but decided to push it and see if I could meet the reps.
HS Incline Chest Press 90x12, 125x10, 135x10, 145x8 - the stripping and changing weight during this super set kept me in constant state of work.

Super Set 2
Life Fitness Wide Grip Rows - 130x10, 145x10, 160x10, 160x10 - Last set was extremely hard was holding for about 1.5 seconds at peak contraction.
Life Fitness Chest Press - 165x10, 180x10, 190x10, 180x7 + 1 partial = this is the machine I always rave about because it just feels so damn heavy and has a slight angle to the handles. Had amazing contractions here.

Super Set 3
Cybex Wide Grip Pull Downs - 170x10, 190x10, 210x10, 210x10 - last reps on last to sets were real grinders.
Life Fitness Pec Dec - 135x10, 150x10, 165x10, 135x10 - The 165 set I had to go one arm at a time to complete doing a 4-4-2 style, same with the final set.

Super Set 4
Stretchers 135x10, 10, 10, 10 - held each stretch for 2-3 seconds until it kind of burned from the stretch on each rep.
Wide Grip Dips - 12, 12, 12, 12 - Done with 3 second negatives until I had to speed them up to complete the final 2 sets barely made it on that last set was probably more like 11 3/4 reps... We have the V shaped Dip station so it goes really wide and I had my hands on the widest part to ensure I hit the pecs more than triceps. Both got tore up though so a nice 2 for 1 deal.

Oh yeah total time for this lift was 43 minutes. Not too bad for 32 sets.
 
bean5er said:
Solid leg day this am. Switched things up a tad still falls into phase 1 as far as sets

Warmup 5 min

SLDL
2-3 warmup sets
3x6 no lockout

Leg press w/bands (these are not the same bands that come with MD set) just what I have available
4 warmups pyramid up to a hard 8
3x9/8/8 + vmo partials (12)

Hacks
2x6 warmup
1x8
1x8
Drop
1x8
Drop
1x8
Drop
1x8

DB step ups
2x10

Calve raises on leg press
1x12 (10 sec rest) + 10 more
Stretch
1x12 (10. Sec rest) + 10
Stretch
1x11 (10 sec rest) + 10

Stretch
Click to expand...
Nice work! I can't wait to get my bands, if they are coming... Pretty sure they are.
 
MrKleen73 said:
Okay the final totals for yesterday were: Totals 2,356 cals, 104 carbs, 93 fats, 289 protein, 19 fiber - I came up just a little shy on calories but I think it will be just fine after this weekend. On to the workout, I am playing with a few things here. My wife is working out with me again and that means I have to adjust for her. I don't know that I can get through a MD Training workout with sets as prescribed, but I can kick some ass and use a lot of his exercises I have come to love. Still plan on getting in 4 workouts per week and typically we may do the chest and back separate but today we hit them together and it was a serious workout let me tell you. Rest was pretty much non existent, I mean yes there was probably 30 seconds between on exercise and the other but that was spent unloading all of my plates and loading them back up on the other Hammer Strength. Now once we got passed the plate loaded stuff the rest periods were really basically nonexistent. I started with Back and she started with chest and then we swapped. On the regular stack resistance that meant moving a pin down then going after it. So that basically give you and idea of the pace. Super Set 1 HS High Row - 90x12, 135x10, 145x10, 150x10 - Almost didn't go up on the last set but decided to push it and see if I could meet the reps. HS Incline Chest Press 90x12, 125x10, 135x10, 145x8 - the stripping and changing weight during this super set kept me in constant state of work. Super Set 2 Life Fitness Wide Grip Rows - 130x10, 145x10, 160x10, 160x10 - Last set was extremely hard was holding for about 1.5 seconds at peak contraction. Life Fitness Chest Press - 165x10, 180x10, 190x10, 180x7 + 1 partial = this is the machine I always rave about because it just feels so damn heavy and has a slight angle to the handles. Had amazing contractions here. Super Set 3 Cybex Wide Grip Pull Downs - 170x10, 190x10, 210x10, 210x10 - last reps on last to sets were real grinders. Life Fitness Pec Dec - 135x10, 150x10, 165x10, 135x10 - The 165 set I had to go one arm at a time to complete doing a 4-4-2 style, same with the final set. Super Set 4 Stretchers 135x10, 10, 10, 10 - held each stretch for 2-3 seconds until it kind of burned from the stretch on each rep. Wide Grip Dips - 12, 12, 12, 12 - Done with 3 second negatives until I had to speed them up to complete the final 2 sets barely made it on that last set was probably more like 11 3/4 reps... We have the V shaped Dip station so it goes really wide and I had my hands on the widest part to ensure I hit the pecs more than triceps. Both got tore up though so a nice 2 for 1 deal.
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Awesome session Chris! Very cool the wife is training with you again. Still working on mine :-/
 
MrKleen73 said:
Nice work! I can't wait to get my bands, if they are coming... Pretty sure they are.
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I'm all for leg press with bands. Makes loading and unloading way easier. Why use 20+ plates when you can be more intense with less
 
PalmFist said:
I'm all for leg press with bands. Makes loading and unloading way easier. Why use 20+ plates when you can be more intense with less
Click to expand...

I don't have bands. Md plan calls for them. I just slow the negatives. I can't wait till I get bands to see the difference but anything to multiply the intensity without putting 7 million plates up is great.
 
PalmFist said:
I'm all for leg press with bands. Makes loading and unloading way easier. Why use 20+ plates when you can be more intense with less
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No doubt then I could use my wifes 4 plates per side without having add a ton of plates.
superbeast668 said:
I don't have bands. Md plan calls for them. I just slow the negatives. I can't wait till I get bands to see the difference but anything to multiply the intensity without putting 7 million plates up is great.
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Yeah I am really hoping it is one of the presents I get. If not it is something I will just buy myself after Christmas.
 
superbeast668 said:
I don't have bands. Md plan calls for them. I just slow the negatives. I can't wait till I get bands to see the difference but anything to multiply the intensity without putting 7 million plates up is great.
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I didn't realize Meadows prescribes using them. Smart man
 
PalmFist said:
I didn't realize Meadows prescribes using them. Smart man
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Elite FTS actually has a Mountain Dog Training Band Pack with several different sets of bands.
 
Rumble Roller for the win! I need one as well. Plus a back knobber and jack knobber for pressure point therapy.
 
Just got home from the gym. Chest and shoulders.

Incline HS 15-12-10-8. Top set was 3 wheels

Incline bb
4x6 heaviest set was 275

Decline db with a pause at the bottom and squeeze on top
3x10 with 75s

Dips 3 sets to fail. Probably 25 sec rests

Rear delt pec deck
30, 25,20,15

Side laterals
4x20

Wide grip ohp
4x10

macros 71f 144c 294p 2363cal
 
Have you guys noticed that paratrooper changed his avi? He's got his serious face on. That's unlike him. He's always smiley, so I guess he means business now.
 
gokix811 said:
Have you guys noticed that paratrooper changed his avi? He's got his serious face on. That's unlike him. He's always smiley, so I guess he means business now.
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I did happen to notice he is holding a big heavy bar! Guess you are right!
 
iparatroop said:
Theracane.
You're welcome.
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Awesome!!!! Thanks love the extra spots you can use on that one. I need to get myself a good book on it.
gokix811 said:
Have you guys noticed that paratrooper changed his avi? He's got his serious face on. That's unlike him. He's always smiley, so I guess he means business now.
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No what are you zooming in on his avi? I can't see his facail expression in that pic. LOL
 
So last night was a bust I was just exhausted when i got home. Plus we finally put up the Christmas Tree, has been so hectic around the house...

These were yesterday macros, a little low on the carbs and high on the protein but that is perfectly fine since I am working to increase insulin sensitivity right now. Ended up 32 calories short for the day. I can deal wit that.

Totals 2,378 Calories, 77 Carbs, 92 fats, 313 protein, 16 fiber

This morning was a HIIT session followed by LISS I did a 5 minute warm up on the stairmill, then 15 minutes HIIT first 10 minutes was 20 second High Intensity and 20 seconds rest, last 5 was 40 seconds high and 40 rest. After this I did 15 minutes of LISS on the stationary bike.

Noticing I am really flattening out right now. Soon I should see the fat shrinking up a good bit. Only problem with getting flat when not super lean is you initially start to look softer from not having glycogen keeping everything tight. Oh well I will give tis until Christmas then start my carb cycling. I have kept carbs pretty low so sensitivity should have already been pretty good.
 
MrKleen73 said:
So last night was a bust I was just exhausted when i got home. Plus we finally put up the Christmas Tree, has been so hectic around the house...

These were yesterday macros, a little low on the carbs and high on the protein but that is perfectly fine since I am working to increase insulin sensitivity right now. Ended up 32 calories short for the day. I can deal wit that.

Totals 2,378 Calories, 77 Carbs, 92 fats, 313 protein,16 fiber

This morning was a HIIT session followed by LISS I did a 5 minute warm up on the stairmill, then 15 minutes HIIT first 10 minutes was 20 second High Intensity and 20 seconds rest, last 5 was 40 seconds high and 40 rest. After this I did 15 minutes of LISS on the stationary bike.

Noticing I am really flattening out right now. Soon I should see the fat shrinking up a good bit. Only problem with getting flat when not super lean is you initially start to look softer from not having glycogen keeping everything tight. Oh well I will give tis until Christmas then start my carb cycling. I have kept carbs pretty low so sensitivity should have already been pretty good.
Click to expand...




Right there with you brotha. Was supposed to do legs last night but I'll be damned if I wasn't just tired as all hell. So my routine this week will probably be cut down to 4 days weights/2 days cardio. Also having issues with carb cycling. It seems like I don't have enough time to nail down some trackable meals and when I do have time I spend it hanging out with the wife and relaxing. Still something like 7.5 weeks left here so I'm not worried...
 
Time with the wife and kids is where it is at though.
 
PalmFist said:
Right there with you brotha. Was supposed to do legs last night but I'll be damned if I wasn't just tired as all hell. So my routine this week will probably be cut down to 4 days weights/2 days cardio. Also having issues with carb cycling. It seems like I don't have enough time to nail down some trackable meals and when I do have time I spend it hanging out with the wife and relaxing. Still something like 7.5 weeks left here so I'm not worried...
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Also last nights dinner was part of the reason I was lower on carbs. I was unsure of how many fats would be in that pork loin roast but it wasn't as bad as I thought it might be after running the numbers. Tonight I am going to my wife's company party and will have a few drinks no doubt. So carbs will end up being minimal. From what I understand they are sending a limo / Town Car to pick me and one of the Partners husbands up after work so that they don't have to leave early.
 
MrKleen73 said:
Also last nights dinner was part of the reason I was lower on carbs. I was unsure of how many fats would be in that pork loin roast but it wasn't as bad as I thought it might be after running the numbers. Tonight I am going to my wife's company party and will have a few drinks no doubt. So carbs will end up being minimal. From what I understand they are sending a limo / Town Car to pick me and one of the Partners husbands up after work so that they don't have to leave early.
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THAT sounds like a good time!
 
MrKleen73 said:
Also last nights dinner was part of the reason I was lower on carbs. I was unsure of how many fats would be in that pork loin roast but it wasn't as bad as I thought it might be after running the numbers. Tonight I am going to my wife's company party and will have a few drinks no doubt. So carbs will end up being minimal. From what I understand they are sending a limo / Town Car to pick me and one of the Partners husbands up after work so that they don't have to leave early.
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Oh you fancy huh
 
PalmFist said:
Right there with you brotha. Was supposed to do legs last night but I'll be damned if I wasn't just tired as all hell. So my routine this week will probably be cut down to 4 days weights/2 days cardio. Also having issues with carb cycling. It seems like I don't have enough time to nail down some trackable meals and when I do have time I spend it hanging out with the wife and relaxing. Still something like 7.5 weeks left here so I'm not worried...
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Youre a hard working foo! Cheers to the year you and wifey have coin gas a result of all the hard work.

You got plenty of time homie family first :-)

MrKleen73 said:
Time with the wife and kids is where it is at though.
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This times ten

MrKleen73 said:
Also last nights dinner was part of the reason I was lower on carbs. I was unsure of how many fats would be in that pork loin roast but it wasn't as bad as I thought it might be after running the numbers. Tonight I am going to my wife's company party and will have a few drinks no doubt. So carbs will end up being minimal. From what I understand they are sending a limo / Town Car to pick me and one of the Partners husbands up after work so that they don't have to leave early.
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Sounds fun. I love how you make things work all the damn time
:thumbsup:
 
Even tho PF doesn't read novels I'm going to do a real update lol

Chest shoulders

Simple six warmup

Incline HS
2x8 warmup
3x12/10/8/6

Slight incline DB press (good stretch)
2x6
3x8/8/7.5 :-)
Stretch

Flat BB BP (touching chest no lockout)
175x15
185x14
Humbling to say the least

Stretch push ups
2xfailure

Quit counting these are torture

Band over and backs

Heavy side lateral machine
3x8
Last set I finished with partials till I couldn't lift lol

Rev pec deck
4x30/25/20/15
Increased 10 lbs ea time

Ultra wide bb press (touch chest lift to top of head)
For some reason I was strong with these
65x12
85x12/11
 
i remember that week bean. i was sorely disspaointed i couldnt push 225 on the barbell flat benches at the end of it for more than like 8 or 9. i ended up dc style rest pausing that sh!t. omfg that made it sooo much more brutal. the next week i got similar numbers, like 13 and 14 or something like that. bet your chest and delts were on FIRE
 
Was gonna try to join you guys in here but the wife said I cant wear a dress.... =( only time you will ever see a sad face after that sentence lol. Anyways this sounded exactly like the accountability I needed. Oh well I still intend to make my goal of 12% from 18% in the 9 weeks. I am watching guys keep killing it
 
Revival said:
Was gonna try to join you guys in here but the wife said I cant wear a dress.... =( only time you will ever see a sad face after that sentence lol. Anyways this sounded exactly like the accountability I needed. Oh well I still intend to make my goal of 12% from 18% in the 9 weeks. I am watching guys keep killing it
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Bean's rockin' a Zumba outfit. Just sayin'.
 
superbeast668 said:
i remember that week bean. i was sorely disspaointed i couldnt push 225 on the barbell flat benches at the end of it for more than like 8 or 9. i ended up dc style rest pausing that sh!t. omfg that made it sooo much more brutal. the next week i got similar numbers, like 13 and 14 or something like that. bet your chest and delts were on FIRE
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Yessir!!!

Revival said:
Was gonna try to join you guys in here but the wife said I cant wear a dress.... =( only time you will ever see a sad face after that sentence lol. Anyways this sounded exactly like the accountability I needed. Oh well I still intend to make my goal of 12% from 18% in the 9 weeks. I am watching guys keep killing it
Click to expand...

You do t have to be involved to participate. Glad to have you and if you want post your stuff here for accountability if you like. 18 to 12 is doable buddy discipline friend! :-)

iparatroop said:
Bean's rockin' a Zumba outfit. Just sayin'.
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Fukc that I'll send you my stuff to wear. The only thing I'm worried about is making weight. I ain't worried about getting below 10%. With my dedication and hard work that **** will be easy preezy my neezy! Just gotta time **** right to peak

Bring it
 
Revival said:
Was gonna try to join you guys in here but the wife said I cant wear a dress.... =( only time you will ever see a sad face after that sentence lol. Anyways this sounded exactly like the accountability I needed. Oh well I still intend to make my goal of 12% from 18% in the 9 weeks. I am watching guys keep killing it
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I'm going 17 to 11. You got 18 to 12! As bean said feel free to post workouts and macros man. You're welcome to join even without the dress lol.
 
I'm glad PF pointed out that 7.5 weeks...I gotta get my ass in gear I'm an ugly enough dude I'd be a hidious looking chick
 
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