I thought you looked familiar! :ntome:Some gay sailor who tried to pick me up.
Lookin' good E! :head:
I thought you looked familiar! :ntome:Some gay sailor who tried to pick me up.
Im on the same boat. My abbs only come out after the first few meals of my carb load, then its back to nothin much.Some gay sailor who tried to pick me up. oh wait its me. Definitely a noticeable difference in the face, and in the shoulders. pity i still have too much belly fat. Working on that now![]()
If my diet were a floor you could eat off of it,lol. Im doing the anbolic diet and it's awsome. I'll start with the 10 this week then bump nextyeah, i think you should even do 10min cardio post workout if you want to shed more fat. how is your diet like? clean? even 10min of cardio will help.
Yea that always happens to me, I get a nasty pump going, then do cardio and it totally kills it.-
pumps were pretty incredible again, but disappeared for the most part by end of cardio. .
dayyuummmmmmm what does the wife say about all that?? "Easy, quit spending so much money on supps!" LOL!!sort of. I trade for a lot, and i'm a bargain hunter, plus have gotten to do a lot of sponsored logs too. probably still averaging $200 a month tho.
S h i t, Easy's getting lean and mean. Wifey is probably all about it,lol.dayyuummmmmmm what does the wife say about all that?? "Easy, quit spending so much money on supps!" LOL!!
ahhhhh now i remember why i chose this degreeI'm a senior software developer/sales engineer for a company that does credit union software. Good money in software, good money in the financial industry![]()
shoulder workout looks good! except you have a ton of pressing movements in there. thats putting an awful lot of stress on your front delts (front delts are a pretty small muscle). that could be the source of your shoulder problems with your bench press on chest day (considering it's your next workout)?? i've found that one press and one front raise exercise is plennnnnty of work for the front delts. if anything, i would say add in another rear and side movement and subtract a few of the presses. but the preexaustion idea is pretty good. i'm gonna incorporate that into my chest workout next time too. either dips or cable flyes before i go to db incline.rear delt machine 80x10, 80x10, 80x9
machine lateral raises 80x10, 80x6, 80x4
front raises 12.5x10, 12.5x9, 12.5x6
Arnold presses 30x4, 25x10, 25x10, 25x10
Standing upright straight bar wide grip rows 50x10 50x8 50x9
standing behind the neck press 85x7, 85x7, 85x6
shoulder press (machine) 60x22, 40x25
Lying straight bar triceps press 50x7, 50x7, 50x6
Overhead db extensions 35x10, 35x9
Triceps pushdown 100x15, 80x15
24 min on the treadclimber (first time on a treadmill) since you could more or less do tabata sprints on it. So I had it programmed for 1:30 at 2mph and no incline with 30 sec of 4mph and highest incline. 12 sets of those was nice!
I like the preexhaustion idea. no heavy weight presses till after the other exercises are done. that way you pull in some different smaller muscle groups. Felt good. nice solid shoulder pump. Tomorrow i'll try that on chest as well, save flat bp + incline for last, do pec machine, maybe flies too? I'll look for other non press chest stuff. not a whole lot of isolative chest stuff.
Maybe do biceps first?
wide grip barbell upright row = side deltWell the volume of presses is new, I usually only do 2 exercises like that, one for 3 sets of 6 and one for 1 set of 20. I think i'll drop the behind the neck presses for the arnold presses for a while though. Not sure what else I can do for either rear or side exercises that aren't db lateral raises. I guess I need to read around more. the db laterals irritate my elbow joints, which is why I do the machine ones. damn arthritis
I did those with a 50, just my naming was horrendouswide grip barbell upright row = side delt
start with a light weight, maybe just a 20lb BB and you can concentrate on primarily pulling the weight up with side delts. The stopping point of the rep is when upper arm is parallel to the floor.
I feel better doing upright rows than any side delt machine.
you should be able to do the same thing bent over for rear delts, and I'm guessing the barbell vs. dumbell will feel a lot better on the joints
hahahahahahahaa!!I did those with a 50, just my naming was horrendous
Standing upright straight bar wide grip rows
so thats a plus. I'll try the bent over rows, just my gym doesn't have a setup for that, and I feel awkward bent over without support. Sort of like i'm talking to the IRS
Well, that should be fine but it's not technically a pre-exhaust since your not following your bi's with back. Yes, I've been following... :run:What does anyone think about doing biceps before benchpresses tomorrow? doing a preexhaustion on them effectively
agreed. bis dont come into play on a bench press so its not really preexhausting.Well, that should be fine but it's not technically a pre-exhaust since your not following your bi's with back. Yes, I've been following... :run:
i moved my bi's to deadlift day and tri's to my squat/leg press day not too long ago and have been loving it. i do chest first day, bi's/deadlifts (hams) next, shoulders third, tris/squats (quads) fourth, back fifth, and i'll do calves eod. i'll throw in a day off in the middle if i need one but usually do that five days in a row then take a day off on the weekend. after reading up on a few posts here, namely pudzian's thread, i agree and think that arms will grow proportionate to your legs.maybe I should switch tris to chest day, and bis to back. and then do the preexhaustion
Hmm, I wonder who came up with THAT concept??? :think: :lol:i moved my bi's to deadlift day and tri's to my squat/leg press day not too long ago and have been loving it. i do chest first day, bi's/deadlifts (hams) next, shoulders third, tris/squats (quads) fourth, back fifth, and i'll do calves eod. i'll throw in a day off in the middle if i need one but usually do that five days in a row then take a day off on the weekend. after reading up on a few posts here, namely pudzian's thread, i agree and think that arms will grow proportionate to your legs.
was that you?? i can't remember who said it i just remember reading it in pudz's thread a little while back. i like it though!Hmm, I wonder who came up with THAT concept??? :think: :lol:
Easy, my opinion is that ON cycle, just lift your asss off and train till you can't move. If you can walk without a limp after doing quads or hams, you pussed out. If you can pick your arms up after chest or shoulders, you sold yourself short.
Btw, PRRS would make a nice 6 week post cycle training plan. That could definately be something to consider. Read BOTH iron man articles and then check out the message board for examples. It's a fun way to train.
Ya, dude. I LOVE the strategizing that comes with developing routines. I'm a firm believer that having specific direction with training allows you to have planned alternatives when things get stagnant.was that you?? i can't remember who said it i just remember reading it in pudz's thread a little while back. i like it though!
awesome!! yeah i am on day 4 of post cycle so i'm still doing higher volume training. i switched it up for the duration of the cycle and i'm gonna continue it through post (a little less vol than ON though) but am definitely gonna be doing another hst program soon after. i'd like to solidfy my gains a little more before i go into a new routine though. definitely let me know when round two comes along.Ya, dude. I LOVE the strategizing that comes with developing routines. I'm a firm believer that having specific direction with training allows you to have planned alternatives when things get stagnant.
Your split is nice. I personally prefer to hit at least one lagging bodypart twice per week. Right now, while I'm on cycle, I hit legs, core back, and bis all twice per week. The only reason I don't jack up the volume with chest/shoulders/tris is to protect some joint injuries and allow for full recovery.
Oh, and props back at you and thesinner for convincing me to try HST. I'm gonna run it a second time and have a feeling that I'll be more succesful this time. When the time comes, I'll start a thread and have you look at my ideas for some discussion.
Sounds like if you were as pale as me you'd have sick vascularityGot some good "light" vascularity, a new vein appeared for a short while on my left forearm running the whole length. my bicep veins are now visible - not really raised yet, but you can see then colorwise, and when pumped they are slightly raised. waiting for bf to go low enough for them to be regularly visible![]()
Good call, should be pretty jacked after thats all done :twisted:no, i'm saving pics for the end of the superdrol![]()
Yea I hear ya. I was the same with with the superdrol. I was at 3,500cals on my bulk and hungry atleast 40% of the day. After not gaining much I decided to bump up the cals. By the 4th week I was hitting close to 5,000cals/day and not really gaining a ton of weight. I did put on a little mroe fat than I would have liked but then again I stopped doing light cardio after week 2. It's a powerfull compund. I'd say bump it up.i'm still debating letting the calories escalate and truly bulking 10lbs or more on the superdrol. its mentally hard to do that for me
I found that this is very compound specific. I HAD NO choice but to increase carbs on halo and bodyfat continued to peel off. But with phera, I can tell ya every single gram of carbs goes straight to my waist line... in other words, this COULD get sloppy really easily if I didn't count macros with OCD-like compulsion.I just have deep seated fears of fat gain. So long as I target more of it as protein then fat, then carbs last, i'm probably ok and could pack on 15lbsI don't want to be back at 210, but if the waist stays same size, i'd be ok