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summer shredden with Ironflex

That's at the high end of prehypertension right? I tend to go more on the low side of normal. Around 108-112/ 65. Makes worrying about high BP on cycle not a big deal.
 
lukehayd said:
That's at the high end of prehypertension right? I tend to go more on the low side of normal. Around 108-112/ 65. Makes worrying about high BP on cycle not a big deal.
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Ya. I'm kind of a high strung guy lol
 
Rest day today. Going to be lazy and not leave the house, video game marathon here I come
 
tyga tyga said:
Xbox or ps4? What games?
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I just pulled my original Nintendo out of the closet and was teaching my 4 yo daughter how to play Duck Hunt a couple weeks ago. Made me chuckle at how cheesie the graphics are/were! Lol! Of course, then we had to play Super Mario Bros.!
 
lukehayd said:
I just pulled my original Nintendo out of the closet and was teaching my 4 yo daughter how to play Duck Hunt a couple weeks ago. Made me chuckle at how cheesie the graphics are/were! Lol! Of course, then we had to play Super Mario Bros.!
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That's awesome!
 
pete8407 said:
That's awesome!
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I had to laugh at the 2 button controllers too! I haven't played video games in a long time. Like back when PlayStation first came out and a couple years after, long time. Lol! Wish I still had my original Atari and Sega just for mementos.
 
lukehayd said:
I just pulled my original Nintendo out of the closet and was teaching my 4 yo daughter how to play Duck Hunt a couple weeks ago. Made me chuckle at how cheesie the graphics are/were! Lol! Of course, then we had to play Super Mario Bros.!
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I still h
 
lukehayd said:
I had to laugh at the 2 button controllers too! I haven't played video games in a long time. Like back when PlayStation first came out and a couple years after, long time. Lol! Wish I still had my original Atari and Sega just for mementos.
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I still have my Nintendo and sega genesis at my mothers house!! I'm going to have to get them :)
 
McCrew530 said:
Those old consoles last for ever and the games are down right indestructible.
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Haha, the games that you have to blow into and smack a few times.
 
Shoulders and Biceps
Upright cable rows 130X10X10
Cable face pulls 130X10X10
DB front raises 35X10X5
Db lateral Raises 35X10X5
Seated DB rear delt flies 30X10X5
Behind the back Shrugs 225X10X5
Seated DB curls 40X10X5
Seated DB hammer Curls 40X10X5
21's 75lbs 3 sets
 
wicked442 said:
Really bro? Are you serious? The best football game,circa 1978. : simplefun :

Crazy volume dude!
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It looks awesome I was born in 86 though so those older style hand helds didnt make it into my hands
 
McCrew530 said:
It felt good :)
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Well even poliquin only recommended 26 sets with GVT and he only recommended it be done for compound exercises. He also recommended relatively high weight, 60% of 1 RM.

I feel like you'd get better results with fewer sets and higher weight, regardless of your goals. Even the bbs who use ludicrously high volume like kai greene use pretty insane weight at that volume.
 
Mystere3 said:
Well even poliquin only recommended 26 sets with GVT and he only recommended it be done for compound exercises. He also recommended relatively high weight, 60% of 1 RM.

I feel like you'd get better results with fewer sets and higher weight, regardless of your goals. Even the bbs who use ludicrously high volume like kai greene use pretty insane weight at that volume.
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True, however I am taking a slightly different approach to try and reduce complete rest days. With the weight I think I am about right on point with the 60% of max weight on most of the lifts. I wish I had the means to be on the Kai Green level, Ya know?
 
To be on kais level you simply must focus on stretching and contracting the muscle to the fullest, with the highest weight you can do so perfectly.
Oh..and you have to be a freakin monster...that to.
I really enjoyed the train with Kai videos
 
McCrew530 said:
True, however I am taking a slightly different approach to try and reduce complete rest days. With the weight I think I am about right on point with the 60% of max weight on most of the lifts. I wish I had the means to be on the Kai Green level, Ya know?
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I think you're going to really get worse results with this program than if you lifted with more intensity. You can avoid complete rest days by doing metabolic conditioning on them.
 
McCrew530 said:
True, however I am taking a slightly different approach to try and reduce complete rest days. With the weight I think I am about right on point with the 60% of max weight on most of the lifts. I wish I had the means to be on the Kai Green level, Ya know?
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You ever look at FST7 training?? I've done it before and just starting it up again. Take a look at it, if you want I can give you a copy :)
 
bcazo said:
You ever look at FST7 training?? I've done it before and just starting it up again. Take a look at it, if you want I can give you a copy :)
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I would love it. I am always into learning new styles and the science behind them.
 
Mystere3 said:
I think you're going to really get worse results with this program than if you lifted with more intensity. You can avoid complete rest days by doing metabolic conditioning on them.
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So what would you recommended as far as movements and rep scheme for something like this?
 
McCrew530 said:
So what would you recommended as far as movements and rep scheme for something like this?
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Fst-7 would be a great way to do it, another would be a HIT based workout, like the one I'm currently using. You could set it up as a 5 day split if you want.

Here's a sample leg workout that I'll do today, which is only 5 warmup and 5 work sets, it uses my weights so you can scale to meet your goals:

Squat:
Warmup 135 x 8, 225 x 8, 315 x 8
Work set #1: drop set no rest, except time to remove plates; ideally your spotter would pull them off and you don't need to rerack:
Squats 405 to failure, remove 2 plates, squat 315 to failure, remove plates, squat 225 to failure, remove plates, squat 135 to failure, remove plates, squat bar to failure.

Deadlift:
Warmup 225, 315 x 8
Same deal as above starting at 405; I stop at 135 though, no point in deadlifting the bar IMO.

Leg press:
Drop set as above, starting at 10 plates.

Leg curl:
Drop set as above, ideally you'd have a plate loaded leg curl and can start at 4-5 plates, but if not a machine is fine too.

Seated calf:
Same as above starting at 5-6 plates.

That should work legs pretty good for 5 reps...

You can design similar workouts as these for back, arms, chest, shoulders.
 
So the idea is to start at close to max weight and work down to warm up? Sounds exhausting, I like it!
 
McCrew530 said:
So the idea is to start at close to max weight and work down to warm up? Sounds exhausting, I like it!
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Yeah, basically you are doing a drop set with no rest, so you'll do 405 to failure, lower the weight to 315 and immediately do more reps, which you should be able to do bc you've dropped the weight, etc. it greatly increases the intensity of your workouts.
 
Back Today
Warm up Pullups 5X5
Lat pulldowns 190X10X5 220X5X5
1 Arm DB rows 75X10X5
Bent over rows 185X10X5 230X5X5
Seated V grip Rows 250X10X5
V grip Pulldowns 220X5X5

Thoughts: Feeling great, the only down side is my knees are starting to get a little dry , Ill up the Cissus and Fish oil to see if we cant balance that out.
 
McCrew530 said:
Back Today Warm up Pullups 5X5 Lat pulldowns 190X10X5 220X5X5 1 Arm DB rows 75X10X5 Bent over rows 185X10X5 230X5X5 Seated V grip Rows 250X10X5 V grip Pulldowns 220X5X5 Thoughts: Feeling great, the only down side is my knees are starting to get a little dry , Ill up the Cissus and Fish oil to see if we cant balance that out.
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Your session looks killer! Soooo strong!
 
puccah8808 said:
Your session looks killer! Soooo strong!
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Mystery was making me feel a little self conscious with the weight I was lifting So I decided to up the numbers a bit for this session. :) Plus the strength from the EPI and Stano is coming on strong
Hows the Stimul8 treating you?
 
McCrew530 said:
Mystery was making me feel a little self conscious with the weight I was lifting So I decided to up the numbers a bit for this session. :) Plus the strength from the EPI and Stano is coming on strong Hows the Stimul8 treating you?
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Your sessions always look strong to me. :) That's great! Post some nudez so we can see your progress.

Stimul8 is crazy and I love it. Tons of energy, sweating, and alertness! :)
 
McCrew530 said:
Back Today
Warm up Pullups 5X5
Lat pulldowns 190X10X5 220X5X5
1 Arm DB rows 75X10X5
Bent over rows 185X10X5 230X5X5
Seated V grip Rows 250X10X5
V grip Pulldowns 220X5X5

Thoughts: Feeling great, the only down side is my knees are starting to get a little dry , Ill up the Cissus and Fish oil to see if we cant balance that out.
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Nice session!

You obv have good strength; I think your muscles would like it if you pushed them a bit more often!
 
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