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VECTOR , Doggcrapp, Progressive Calories

If I could only find a way to make Cardio enjoyable, I would be a millionaire !!
 
Rocket3015 said:
If I could only find a way to make Cardio enjoyable, I would be a millionaire !!
Click to expand...

It’s called sex. Haha. But yea agreed. Need to figure out how to burn the cals and not actual do the cardio:)
 
pfresh said:
Cardio

Easy cardio day

Bike

35 minutes at a heart rate of 135

5 minutes cool down
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Are you going to log your training here as well?
The reason I ask is I expect to see some significant changes over time in the log book. Would be great to see them as well.
 
brundel said:
Are you going to log your training here as well?
The reason I ask is I expect to see some significant changes over time in the log book. Would be great to see them as well.
Click to expand...

How can you say No to "The Man"
 
brundel said:
Are you going to log your training here as well?
The reason I ask is I expect to see some significant changes over time in the log book. Would be great to see them as well.
Click to expand...

Of course, I know the people want as much feedback as possible and I am going to give it to them!
 
Workout log

Barbell spider curl
Rest pause rep goal 20- 30 reps
1)20
2)7
3)8

Total reps=35

Standing dumbbell hammer curl
Straight set rep goal 15-20
1) 40x 20 reps

Standing calf raise
Straight set rep goal 10-12
290x10 very painful reps

Lying leg curls
Rest pause rep goal 15-20
1) 145 x 12
2) 145 x 9
3) 145 x 7

Total reps 28

Leg press
Straight set rep goal 4-8
883 x 8

Widowmaker
683 x 22


+ Doggcrapp stretches for worked muscle groups
 
brundel said:
Awesome. You have enough vector for the cycle?
Click to expand...

I have enough Vector to last 5 months. I bought one and then bought four more on the Mrsupps Black Friday sale. I’m still waiting for the other four to arrive though.
 
pfresh said:
No I have not. I was doing a similar low volume high frequency style of training before this but rest pause is new to me along with the stretches
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Rest pause training is hard but very rewarding. Looks like it's time to raise the weight on some of those. You passed the top end rep range on a couple. That's when you add weight. And lower reps.
You will get stupid strong.
 
brundel said:
Rest pause training is hard but very rewarding. Looks like it's time to raise the weight on some of those. You passed the top end rep range on a couple. That's when you add weight. And lower reps.
You will get stupid strong.
Click to expand...

I plan to up them next time I come back to this workout out .
 
brundel said:
Gonna be great to see the changes in the numbers over time.
Nothing feels better than consistently beating the log book.
Click to expand...

For cardio days

Is it okay to be doing the cardio after work in the pm or should I be waking up early and doing fasted morning cardio before work with vector?

I just want to make sure I’m covering all the bases and running this exactly the way I should.
 
pfresh said:
For cardio days

Is it okay to be doing the cardio after work in the pm or should I be waking up early and doing fasted morning cardio before work with vector?

I just want to make sure I’m covering all the bases and running this exactly the way I should.
Click to expand...
For the sake of sleep, it would be better to do cardio in the morning.
 
For me LISS isn't too bad on sleep it is the more intense stuff that wakes me up and make it hard to sleep if done before bed.
 
ValiantThor08 said:
I do any form of exercise in the evening, let me tell ya, I become an insomniac.
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Take a nice sleep aid.

I like Invalid Link Removed from Vein Nutrition
The tub lasts forever, and it's great at 1/5th the dose recommended.

3o minutes before wanting to sleep and you can fall asleep.
 
justhere4comm said:
Take a nice sleep aid.

I like Invalid Link Removed from Vein Nutrition
The tub lasts forever, and it's great at 1/5th the dose recommended.

3o minutes before wanting to sleep and you can fall asleep.
Click to expand...
May have to look into that. I did get red Borneo Kratom from one of the sponsors, to test out when I have pain and insomnia.
 
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Calories are done for the day and I am still hungry. Not from the vector, I always want to eat more than my calories set. This is with eating like a bro. I ate a lot of potatoes and chicken breast post workout. I eat a lot of very basic bro foods every day.

I always eat:
Cottage cheese fat free
0 percent Greek yogurt
Loads of vegetables
Lots of cheese
A wide variety of fruits
Pork, Beef, Chicken

My grocery bill is usually $200 plus a week on food. It’s just my girlfriend and I and she doesn’t eat much.
 
pfresh said:
For cardio days

Is it okay to be doing the cardio after work in the pm or should I be waking up early and doing fasted morning cardio before work with vector?

I just want to make sure I’m covering all the bases and running this exactly the way I should.
Click to expand...

I would say AM Fasted Cardio is best, but do what is comfortable to you!
 
MrKleen73 said:
Sounds like you are building back up from the cut right? Probably not exactly on low carb or anything and at a perfect place to not have a serious swing reaction to the changes. So should be good to go from where you are at but yeah do a pump and load if you don't mind just to satisfy my curiosity and to have one more piece of the puzzle in place to know what was glycogen and water, and what is new muscle.
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Workout log

Dumbbell flat bench press
Rest pause goal rep range 20-30
85 pound dumbbells

1) 85x 15
2) 85 x 6
3) 85 x 3

Rep total 24

Barbell seated shoulder press
Rest pause rep range 11-15
135 pound barbell

1) 135 x 9
2) 135 x 4
3) 135 x 3

Rep total 16

Will increase weight next workout

Close grip bench press
Straight set
Rep goal range 11-15

1) 185 x 10

Lower weight next workout

MTS Machine Rows
Rest pause rep range 15-20
110 per side

1)110 x 13
2)110 x 7
3)110 x 4

Total reps 24

Increase weight next workout

Barbell row
Straight set rep range goal 10-12

1) 185 x 12


+ DC Stretches
 
Looking Good!!
 
Nice workout man! And looking lean for the holidays!
 
Cardio Day

Stair master

40 minutes

Said 377 calories

A note on the stair master. Whenever I use this machine I never hold onto the side railings. I always have my hands in my sweater pockets or behind my back. I don’t like to hold onto the railing as I feel like I am cheating
 
Looking good man!!!!

Isn't that rep range a bit low for shoulders? I thought he recommended no less than 15 as an RP goal for Overhead pressing. Maybe that is for the old fuggers like me... However I thought it was suggested for everyone.

Has been a while since I ran it so can't remember for sure.
 
pfresh said:
Cardio Day

Stair master

40 minutes

Said 377 calories

A note on the stair master. Whenever I use this machine I never hold onto the side railings. I always have my hands in my sweater pockets or behind my back. I don’t like to hold onto the railing as I feel like I am cheating
Click to expand...

Same here, well i put my hands on them for balance some times, but even then i don't apply any weight. I don't hold on to the tread mill either that one is way worse when doing that. People crank the incline up then lean back to the point they are at the same angle as the treadmill and basically not walking at an incline any longer. When holding on to that the belt does the work you just have to move your feet not to fall down....
 
MrKleen73 said:
Looking good man!!!!

Isn't that rep range a bit low for shoulders? I thought he recommended no less than 15 as an RP goal for Overhead pressing. Maybe that is for the old fuggers like me... However I thought it was suggested for everyone.

Has been a while since I ran it so can't remember for sure.
Click to expand...

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I was kind of thinking it was a bit low also but I was just going off the article brundel had recommended. I would think that with shoulder press for someone like me (not very strong ) I may want to go for a 20 rep goal because it may become hard to add more weight progressively in the lower rep range. What do you think I should do? Increase rep range to make the goal 20 and drop weight a bit?
 
pfresh said:
A note on the stair master. Whenever I use this machine I never hold onto the side railings. I always have my hands in my sweater pockets or behind my back. I don’t like to hold onto the railing as I feel like I am cheating
Click to expand...

I would fall off.................Help Me I've Fallen and I Can't Get Up
 
Workout log

Preacher curls

Rest pause goal 20-30 reps
Weight 90 pound EZ curl bar

1)13
2)10
3)8

Total reps 31

Increase weight next workout

Preacher reverse curls

Straight set rep goal 12-20
60 pound barbell

1) 15 reps

Seated plate calf raise

Straight set rep goal 10-12
150 pounds

1) 10 reps

MTS kneeling leg curl
Rest pause rep goal 15-20
100 pounds per leg

Left leg Right leg
1)15 1) 14
2)9. 2) 8
3)8 3) 7

Rep totals

Left. Right
32 reps. 29 reps

( I injured my right leg awhile back and am still working my way back up in weights on exercises. It is a lot better than it was but my weights on big exercises like squats are still making their way back to normal)


Barbell pause squats
Full squats ass to grass
Straight set rep goal 4-8
6 second negative and sitting in hole for 3 seconds

1) 245 x 9


Widowmaker ass to grass squats
Normal pace repping out
Rep goal 20

1) 205 x 21
 
Coming back from an injury is always tough, mentally you want to rush it but you know you can't or shouldn't
 
45 minutes on one of those is tuff !!
 
Workout log

Decline Barbell Chest Press

Rest pause rep goal 11-15
Barbell weight 235 pounds

1)8
2)5
3)5

Total reps 18 reps

Increase weight next workout


Standing dumbbell press

Rest pause rep goal 11-15
55 pound dumbbells

1)6
2)5
3)4

Total reps 15

Ez curl bar skull crusher

Straight set rep goal 15-30
85 pound ez curl bar

1) 20 reps


Chin up

Rest pause rep goal 20
35 pounds around waist

1)10
2)4
3)3

Total reps 17

T bar row

Straight set rep goal 10-12
195 pound barbell

1) 11


+ DC stretches
 
jtmass said:
How do you like the DC program so far?
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I seem to be recovering well from workouts. The stretching really brings the burn, that good burn you get from a higher rep set just before failure. I’m not used to incorporating so many different exercises. So it’s very different waiting so long before doing the same exercise again. Only time will tell how well it works for me but for now I am enjoying my workouts.
 
pfresh said:
Cardio Day

Stair master

40 minutes

Said 377 calories

A note on the stair master. Whenever I use this machine I never hold onto the side railings. I always have my hands in my sweater pockets or behind my back. I don’t like to hold onto the railing as I feel like I am cheating
Click to expand...

On stairmaster I like to go relatively slow and alternate between normal and on my toes with a calf raise on every step.
BLASTS the calves.
 
pfresh said:
Invalid Link Removed

I was kind of thinking it was a bit low also but I was just going off the article brundel had recommended. I would think that with shoulder press for someone like me (not very strong ) I may want to go for a 20 rep goal because it may become hard to add more weight progressively in the lower rep range. What do you think I should do? Increase rep range to make the goal 20 and drop weight a bit?
Click to expand...

Nothing wrong with increased reps a bit.
If you feel like you are able to make progress (every time you train) at this rep range. Fantastic.
If, however, it feels like you are struggling to increase reps and weight then rep range needs to increase and weight reduced.
 
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