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Mmorso Runs MST Cordygen-Nano2 and Runs (Sponsored)

Day 15. Weight 180.2. 1hr15 mins lifting +12mins HIIT.

Shoulders/Arms

DB Overhead Press: 30x15, 40x10, 40x10, 30x15

DB Lateral Raise: 10x15, 10x12, 10x12

Seated DB Front Raise: 10x10, 10x10

BB Shrugs: 95x20, 135x15, 185x12

Rear BB Shrugs: 95x20, 135x15

High Pulley Face Pulls: 65x15, 65x12, 65x12

Single Arm Preacher Curls: 25x15, 30x10, 25x15

Incline Alt Hammer Curls: 25x15, 25x12, 25x12

Skullcrushers: 85x7, 75x10, 75x8, 65x10

HIIT: Elliptical (2min warm up, 8 intervals, 2min cool down)

Cordygen is shinning!! HIIT felt a lot easier from yesterday, although I could tell that I'm a little gased from yesterday and couldn't sprint as fast. I haven't gotten 8 intervals in about a year lol...

All in all I feel like my training is improving. Hopefully the consistency with diet will yield some results
 
cordyceps sounds like it is treating you well!!!
 
Why do you do all your reps 10-15 rep range? Why don't you do anything heavy?
Neglecting Type I muscle fibers is a bad idea, you should be using all rep ranges regardless of your goal.
my 2 cents.
 
The Solution said:
Why do you do all your reps 10-15 rep range? Why don't you do anything heavy?
Neglecting Type I muscle fibers is a bad idea, you should be using all rep ranges regardless of your goal.
my 2 cents.
Click to expand...

lol I guess I don't really know why... I should change it up a little
 
mmorso said:
That's diet related I think... I eat a sh1t load of sardines, salmon, and herring...

Which is why I'm struggling getting only 45g of fat a day now lol
Click to expand...

I will get your kids you work with love talking to you after some sardines....hehe
 
mmorso said:
lol I guess I don't really know why... I should change it up a little
Click to expand...

That is not good programming at all if you have no clue why you do what you do brother.. Not trying to come off harsh here, but that doesn't make a whole lot of sense from a programming perspective. Not to mention, it does not help you with tracking progress in the gym.
 
The Solution said:
That is not good programming at all if you have no clue why you do what you do brother.. Not trying to come off harsh here, but that doesn't make a whole lot of sense from a programming perspective. Not to mention, it does not help you with tracking progress in the gym.
Click to expand...

No worries about sounding harsh.. you don't at all and I appreciate all the input as I'm learning.

In all honesty I don't know a thing about programming
 
mmorso said:
No worries about sounding harsh.. you don't at all and I appreciate all the input as I'm learning.

In all honesty I don't know a thing about programming
Click to expand...

So now do i have to do your programming too on top of your diet..
Man you really making me work for free here bud... :( lol

Shoot me an email. I am going to put you on one of my basic mesocycles this way we can track your training intensity and percentages.
[email protected]
You owe me for this one.

Ill get on top of this for you since I already know your nutrition and cardio. This way we can keep you in check and make sure you are getting optimal progress. Ill even include some Youtube videos of some exercises that may be foreign to you.
 
The Solution said:
So now do i have to do your programming too on top of your diet..
Man you really making me work for free here bud... :( lol

Shoot me an email. I am going to put you on one of my basic mesocycles this way we can track your training intensity and percentages.
[email protected]
You owe me for this one.

Ill get on top of this for you since I already know your nutrition and cardio. This way we can keep you in check and make sure you are getting optimal progress. Ill even include some Youtube videos of some exercises that may be foreign to you.
Click to expand...

Hell yeah brother I appreciate that!!! You're a good man
 
mmorso said:
Day 15. Weight 180.2. 1hr15 mins lifting +12mins HIIT.

Shoulders/Arms

DB Overhead Press: 30x15, 40x10, 40x10, 30x15

DB Lateral Raise: 10x15, 10x12, 10x12

Seated DB Front Raise: 10x10, 10x10

BB Shrugs: 95x20, 135x15, 185x12

Rear BB Shrugs: 95x20, 135x15

High Pulley Face Pulls: 65x15, 65x12, 65x12

Single Arm Preacher Curls: 25x15, 30x10, 25x15

Incline Alt Hammer Curls: 25x15, 25x12, 25x12

Skullcrushers: 85x7, 75x10, 75x8, 65x10

HIIT: Elliptical (2min warm up, 8 intervals, 2min cool down)

Cordygen is shinning!! HIIT felt a lot easier from yesterday, although I could tell that I'm a little gased from yesterday and couldn't sprint as fast. I haven't gotten 8 intervals in about a year lol...

All in all I feel like my training is improving. Hopefully the consistency with diet will yield some results
Click to expand...

Nice workout. A lot of reps there brother! Do you go heavy and low reps one workout they higher reps the next?
 
The Solution said:
I am going to change that. I will do all of his programming and nutrition.
I will show him how I handle my clients and why they get so much progress :)
Click to expand...
Are you gonna have him in both ranges? 6-8 and 10-15? I alternate high reps on off/light days for muscle endurance and 6-8 on heavy days. Sometimes going to 12 depending on exercise.
 
Brandinooooo said:
Are you gonna have him in both ranges? 6-8 and 10-15? I alternate high reps on off/light days for muscle endurance and 6-8 on heavy days. Sometimes going to 12 depending on exercise.
Click to expand...

I believe in doing both the same workout. PowerBuilding is King imo.

Fatigue the the type 1 muscles and the CNS, making the type 2 work harder in latter part of the workout. Not to mention that during heavy lifting brain literally​ signals muscle grow. Obviously if you are not doing other things to make muscle grow(ie volume) you won't be getting the full benefits. As there numerous of pathways that are involved with muscle growth.

Plus volume training doesn't really strengthen​ the CNS and I find that to be a vital part of the growing process.

I even throw in a bit of static training, like the heaviest weight I can hold in the same spot for 45seconds to a minute. As this has shown to decrease ATF, which is a big reason why we lose strength and muscle mass as we age. Plus it manipulates the mind into thinking you are in danger, and we'll what does the brain do when it senses danger? It does everything it can to change to overcome the danger. So in return will strengthen the CNS and force nutrients into the muscle, allowing for more growth.

Lastly fascial stretching.(don't do this if strength is the goal!!!!) Same reason why Synthol works, it stretches out the fascia giving the muscle more room to grow.

As a whole, the lifting community community thinks way to one dimensional. Bodybuilders typically only training volume, power lifters only lift for strength when utilizing multiple forms of training would provide better result.
 
rtmilburn said:
I believe in doing both the same workout. PowerBuilding is King imo.

Fatigue the the type 1 muscles and the CNS, making the type 2 work harder in latter part of the workout. Not to mention that during heavy lifting brain literally​ signals muscle grow. Obviously if you are not doing other things to make muscle grow(ie volume) you won't be getting the full benefits. As there numerous of pathways that are involved with muscle growth.

Plus volume training doesn't really strengthen​ the CNS and I find that to be a vital part of the growing process.

I even throw in a bit of static training, like the heaviest weight I can hold in the same spot for 45seconds to a minute. As this has shown to decrease ATF, which is a big reason why we lose strength and muscle mass as we age. Plus it manipulates the mind into thinking you are in danger, and we'll what does the brain do when it senses danger? It does everything it can to change to overcome the danger. So in return will strengthen the CNS and force nutrients into the muscle, allowing for more growth.

Lastly fascial stretching.(don't do this if strength is the goal!!!!) Same reason why Synthol works, it stretches out the fascia giving the muscle more room to grow.

As a whole, the lifting community community thinks way to one dimensional. Bodybuilders typically only training volume, power lifters only lift for strength when utilizing multiple forms of training would provide better result.
Click to expand...
I try to add in volume on heavy days as well. But I'm usually worn out by the time I get to it.

Have you heard of Quasi-Isometrics? I've been thinking about doing pushups and pullups that way.
 
Brandinooooo said:
Are you gonna have him in both ranges? 6-8 and 10-15? I alternate high reps on off/light days for muscle endurance and 6-8 on heavy days. Sometimes going to 12 depending on exercise.
Click to expand...

All rep ranges will be utilized. Yes..
To negate one (Type I or Type II) is simply foolish.
 
Brandinooooo said:
I try to add in volume on heavy days as well. But I'm usually worn out by the time I get to it.

Have you heard of Quasi-Isometrics? I've been thinking about doing pushups and pullups that way.
Click to expand...
Well if you're too tired there could be a couple of causes.

You could be either lacking micros and/or macro, sleep, and water. As strength training is physically more draining. So if you are missing in one these aspect you can feel it!

You could be going to fast. With heavy training longer breaks aren't bad they are actually GOOD! People think they need to do their workouts as fast as possible to make there gainzzz. I disagree with this 90% of the time, you should be doing a couple things that are fast pace such as drop sets, super sets, etc. Although they shouldnt be the majority of the workout, rather a small part. Give yourself around 2 minutes give or take 30 seconds for strength training. And for volume/bodybuilding give 45second to 1minute 15 seconds.

Training fast, preventing you from getting a full workout; seem counter productive! Doesn't???

You do not need to walk away from a workout feeling just drained.(if you're training consistently) If that was what made workouts​ good then why don't we see bunch of huge bro CrossFitters?

And no I have not heard of Quasi-isometrics.
 
rtmilburn said:
Well if you're too tired there could be a couple of causes.

You could be either lacking micros and/or macro, sleep, and water. As strength training is physically more draining. So if you are missing in one these aspect you can feel it!

You could be going to fast. With heavy training longer breaks aren't bad they are actually GOOD! People think they need to do their workouts as fast as possible to make there gainzzz. I disagree with this 90% of the time, you should be doing a couple things that are fast pace such as drop sets, super sets, etc. Although they shouldnt be the majority of the workout, rather a small part. Give yourself around 2 minutes give or take 30 seconds for strength training. And for volume/bodybuilding give 45second to 1minute 15 seconds.

Training fast, preventing you from getting a full workout; seem counter productive! Doesn't???

You do not need to walk away from a workout feeling just drained.(if you're training consistently) If that was what made workouts​ good then why don't we see bunch of huge bro CrossFitters?

And no I have not heard of Quasi-isometrics.
Click to expand...
It mainly has to do with my job. I'm lifting, pushing and pulling 100-400lbs all day long. That's the main reason I get worn out so quickly. I try to eat carbs before I leave work to have some extra energy.

I did try to go to the gym before work but o just can't do it. In not a mot ing person at all lol.

You should look up the quasi.
 
Brandinooooo said:
It mainly has to do with my job. I'm lifting, pushing and pulling 100-400lbs all day long. That's the main reason I get worn out so quickly. I try to eat carbs before I leave work to have some extra energy.

I did try to go to the gym before work but o just can't do it. In not a mot ing person at all lol.

You should look up the quasi.
Click to expand...
Makes sense.

And will do
 
Brandinooooo said:
It mainly has to do with my job. I'm lifting, pushing and pulling 100-400lbs all day long. That's the main reason I get worn out so quickly. I try to eat carbs before I leave work to have some extra energy.

I did try to go to the gym before work but o just can't do it. In not a mot ing person at all lol.

You should look up the quasi.
Click to expand...

I would keep the volume down. there is a guy at the gym that is in construction, comes in worn out looking, he gets after it for about 30-45 min with no BS and leaves and he looks great.

Also try to eat good carbs throughout the day if you can.
 
Studhorse said:
I would keep the volume down. there is a guy at the gym that is in construction, comes in worn out looking, he gets after it for about 30-45 min with no BS and leaves and he looks great.

Also try to eat good carbs throughout the day if you can.
Click to expand...
I do try but I can't always with my job. I'm going back to prepping Friday as much as I hate eating dry chicken. I only workout for an hour or so.
 
Brandinooooo said:
I do try but I can't always with my job. I'm going back to prepping Friday as much as I hate eating dry chicken. I only workout for an hour or so.
Click to expand...

Cut it up & Marinate it in Italian dressing, pan fry it with a little avocado oil (I like the spray), it will keep in moist.
 
Studhorse said:
I would keep the volume down. there is a guy at the gym that is in construction, comes in worn out looking, he gets after it for about 30-45 min with no BS and leaves and he looks great.

Also try to eat good carbs throughout the day if you can.
Click to expand...
Good advice you are hitting the volume already through your job just hit some heavy weights and parts you don't use during your job.
 
Brandinooooo said:
I do try but I can't always with my job. I'm going back to prepping Friday as much as I hate eating dry chicken. I only workout for an hour or so.
Click to expand...

How are you prepping it?
Crockpot that stuff man.. Stays tender for a few days. I would never bulk cook more then 3 days, after that it may be risking food poisioning.
Crockpot with diet soda for 8 hours = $$$$$$

as far as construction and workouts. Studhorse is 100% correct. You are beating your body up all day moving so you are expanding lots of calories as your NEAT builds up (non exercise physical activity) therefore less volume and FAR LESS Cardio needs to be done.

Since you are expanding probabaly a thousand more kcals then most people who have a desk job, its best to reduce volume and cardio due to the extra lifting you are doing at work in place of it.

as far as carbs go while working

Banana's, rice cakes, dried fruits, PB&J Sandwiches, low fat granola bars, granola, trail mix.. Not that hard :)
 
The Solution said:
How are you prepping it?
Crockpot that stuff man.. Stays tender for a few days. I would never bulk cook more then 3 days, after that it may be risking food poisioning.
Crockpot with diet soda for 8 hours = $$$$$$

as far as construction and workouts. Studhorse is 100% correct. You are beating your body up all day moving so you are expanding lots of calories as your NEAT builds up (non exercise physical activity) therefore less volume and FAR LESS Cardio needs to be done.

Since you are expanding probabaly a thousand more kcals then most people who have a desk job, its best to reduce volume and cardio due to the extra lifting you are doing at work in place of it.

as far as carbs go while working

Banana's, rice cakes, dried fruits, PB&J Sandwiches, low fat granola bars, granola, trail mix.. Not that hard :)
Click to expand...

Yeah I expend at least 3800 each day. But the crockpot is a good idea. Normally ill either bake 6-8 chicken breasts or pan fry 6. Then with either rice and some veggies or make pasta. Just depends what I feel like eating.
 
Brandinooooo said:
Yeah I expend at least 3800 each day. But the crockpot is a good idea. Normally ill either bake 6-8 chicken breasts or pan fry 6. Then with either rice and some veggies or make pasta. Just depends what I feel like eating.
Click to expand...

Crock it up..
Less clean up, less work, drop it in before you go to work. come home and its finished = no sitting there and flipping or watching over it.
Not to mention it will stay fresher longer and much more moist.
 
The Solution said:
Crock it up..
Less clean up, less work, drop it in before you go to work. come home and its finished = no sitting there and flipping or watching over it.
Not to mention it will stay fresher longer and much more moist.
Click to expand...
I'll do that. I can make some chicken with red potatoes and carrots. Fire.
 
Day 16. Weight 179.4. 30 mins AM lifting...

Damn boys I've been branding cattle all day.

I had a sweet meal all planed out!!! Macros all dialed in etc

Then got to drinking beers after branding and fcked all that planning lol.. I'm prob at 425g carbs with beers.

Anyway... I hit it heavier on legs before branding and got a new PR

Squats: 135x10, 225x8, 275x5 (PR), 275x4(Failure), 245x7, 225x10

Lying Leg Curls: 150x12, 175x8, 125x8, 125x8, 100x10, 100x10

Leg Extensions: 175x6, 175x6, 150x9, 150x8, 125x10

Confidence is why I don't really lift heavy... to answer a question posed yesterday by Bob... I need to push it harder but lift alone in the barn and need to get over my fears

Today I hit failure on 275 and it literally took everything to get the weight up. I actually almost dumped it. Got it back on the rack and dropped 30lbs for another set..

...I know you gorilla motherfckers scoff at a measly 275 squat for 5 reps but it felt pretty awesome getting it up. Great day all in all
 
mmorso said:
Day 16. Weight 179.4. 30 mins AM lifting...

Damn boys I've been branding cattle all day.

I had a sweet meal all planed out!!! Macros all dialed in etc

Then got to drinking beers after branding and fcked all that planning lol.. I'm prob at 425g carbs with beers.

Anyway... I hit it heavier on legs before branding and got a new PR

Squats: 135x10, 225x8, 275x5 (PR), 275x4(Failure), 245x7, 225x10

Lying Leg Curls: 150x12, 175x8, 125x8, 125x8, 100x10, 100x10

Leg Extensions: 175x6, 175x6, 150x9, 150x8, 125x10

Confidence is why I don't really lift heavy... to answer a question posed yesterday by Bob... I need to push it harder but lift alone in the barn and need to get over my fears

Today I hit failure on 275 and it literally took everything to get the weight up. I actually almost dumped it. Got it back on the rack and dropped 30lbs for another set..

...I know you gorilla motherfckers scoff at a measly 275 squat for 5 reps but it felt pretty awesome getting it up. Great day all in all
Click to expand...
Quit being a puss and squat them damn steers. Then tip them all.
 
Cheap beer taste so much better when you have all that branding smoke in your nose.

I bet br1ck_Sh1thouse knows what I mean
 
mmorso said:
Day 16. Weight 179.4. 30 mins AM lifting...

Damn boys I've been branding cattle all day.

I had a sweet meal all planed out!!! Macros all dialed in etc

Then got to drinking beers after branding and fcked all that planning lol.. I'm prob at 425g carbs with beers.

Anyway... I hit it heavier on legs before branding and got a new PR

Squats: 135x10, 225x8, 275x5 (PR), 275x4(Failure), 245x7, 225x10

Lying Leg Curls: 150x12, 175x8, 125x8, 125x8, 100x10, 100x10

Leg Extensions: 175x6, 175x6, 150x9, 150x8, 125x10

Confidence is why I don't really lift heavy... to answer a question posed yesterday by Bob... I need to push it harder but lift alone in the barn and need to get over my fears

Today I hit failure on 275 and it literally took everything to get the weight up. I actually almost dumped it. Got it back on the rack and dropped 30lbs for another set..

...I know you gorilla motherfckers scoff at a measly 275 squat for 5 reps but it felt pretty awesome getting it up. Great day all in all
Click to expand...
275 x5 is really good!
 
mmorso said:
Cheap beer taste so much better when you have all that branding smoke in your nose.

I bet br1ck_Sh1thouse knows what I mean
Click to expand...
Man I don't miss working with cattle ugh fuk that. It's either really hard work or disgusting work. I had to help my buddy birth a calf. Nothing can remove the stank from being almost shoulder deep up a cows clam.
 
rtmilburn said:
Man I don't miss working with cattle ugh fuk that. It's either really hard work or disgusting work. I had to help my buddy birth a calf. Nothing can remove the stank from being almost shoulder deep up a cows clam.
Click to expand...
The money I would pay to see you miserable like that lmao.....
 
Brandinooooo said:
The money I would pay to see you miserable like that lmao.....
Click to expand...
I wasn't miserable. I didn't enjoy and it definitely was disgusting but there is honestly something magical with birth. As weird as that sound there is something rewarding to help with that process and save a life even if it just a calf. That's why I'm going into medicine.
 
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