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When the boss is away.......(CONTEST)

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EasyEJL said:
Ok, so what if I can't do 10 sets of 10 reps of chinnups? What can I substitute there?
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Pulldowns. Since it is a chin, you will want to use a supinated grip, and when doing a pulldown make sure you keep the elbows vertical to the floor and only pull to your clavicle.

Or here I found what CT said:

Most people do the lat pulldown all wrong: they bend their torso back at a 45 degree angle and don't pull straight downward (keeping the forearms perpendicular to the floor, elbows pointed straight down), but rather down and back (elbows end up pointing backward). While this isn't bad for back thickness development, it sucks as a back width movement because it basically takes the lats out of the movement!

To perform a technically correct lat pulldown, the important coaching points are:

1. Keep the elbows pointed straight to the ground at all times.

2. Keep the torso perpendicular to the floor while maintaining a tight lower back arch.

3. When you pull the bar down, try to touch your rib cage with the inner portion of your elbows. Most of you won't be able to do it, but try to do it and you'll stay in the proper pulling path.
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bitterplacebo said:
I'll try out this fish oil megadosing in a couple of months (November), after I finish my current plans. I'll probably be eating real clean then anyway and this will help fill out the fat calories. I'm not expecting the 29 pounds in a month, but I like the idea of anti-inflammatory techniques, I've only used moderate amounts of almonds and vegetables in the past to do this, though.

So it seems like doing 40g a day would end up costing $70 a month with "NOW foods lemon flavored fish oil." That's not too bad, anyone know cheaper, yet still certified or quality assured to be free of contaminants? I don't think megadosing mercury or anything like that would be a good idea.
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I will be looking to try it as well. And I don't think most people can add that much weight naturally, but I will be looking for the fat loss, and the anti-inflamtory. I might start out at 10g per day for a week, and increase 10g until I reach around 30g-40g.
 
And I know Carlson has a lemon flavored one as well, but not sure how much. COuld be expensive.

Easy how many teaspoons can you get from 200ml or 500ml.
Each teaspoon has 4g of fat
 
xjsynx said:
And I know Carlson has a lemon flavored one as well, but not sure how much. COuld be expensive.

Easy how many teaspoons can you get from 200ml or 500ml.
Each teaspoon has 4g of fat
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3 tsp to a tablespoon, 3 tbsp to an ounce, 500 ml is around 16 oz, so 130 teaspoons give or take. I'll be doing (once i'm home) the 30g fish oil a day as 15 g (1 tbsp) 2x daily. I have a 16oz bottle in the fridge :)
 
EasyEJL said:
On this one, I can't do either of the B exersizes at my normal gym, any ideas there?
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B1) You can do a reverse curl, or hanging leg raises.

B2) Seated calve raises target the soleus, the remaining calve exercises primarily target the gastrocnemius. The closest excercise would be toe presses on a leg press. Otherwise you will have to do with what you have and do donkey calves raises or standing.
 
you can tell me i'm retarded, but since I didn't print this out or write it down, what I did in the gym today was

10 sets of 10 machine pec flies @ 90lbs I think
10 sets of 10 leg extensions @ 150lbs
10 sets of 10 lat pulldowns @ 85 lbs
10 sets of 10 standing heel raises at 150lbs

:P
 
EasyEJL said:
you can tell me i'm retarded, but since I didn't print this out or write it down, what I did in the gym today was

10 sets of 10 machine pec flies @ 90lbs I think
10 sets of 10 leg extensions @ 150lbs
10 sets of 10 lat pulldowns @ 85 lbs
10 sets of 10 standing heel raises at 150lbs

:P
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Well, you should do only Chest & Back on day 1 and do legs Day 2.

Instead of Machine Pec Flies, you should opt for a db or bb press.

Then after your 10 supersets you goto the next set of supersets

B-1 Incline Dumbbell Flyes 3/10-12/3020 60 sec (You could do your machine pec flies here)
B-2 One-Arm Dumbbell Rows 3/10-12/3020 60 sec

Legs
I wouldn't do the leg extensions for the 10 sets. Go for squats, BB or DB.
Then superset with 10 sets of 10 reps of Leg curls

Then the following superset
B-1 Low-Cable Pull-Ins* 3/15 - 20/2020 60 sec
B-2 Seated Calf Raises 3/15 - 20/2020 60 sec
 
yeah, next time i'm not doing it like this :) it was just I couldn't remember the schema offhand once I got there.

So given what I did, what makes sense for friday then? I was thinking biceps/triceps/abs not sure what else, maybe seated leg curls?
 
I would stick with the routine and do:

A-1 Parallel Bar Dips 10/10/4020 90 sec
A-2 Incline Hammer Curls 10/10/4020 90 sec
B-1 Bent-Over Dumbbell Lateral Raises* 3/10 - 12/20X0 60 sec
B-2 Seated DumbbellLateral Raises 3/10 - 12/20X0 60 sec

(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.

And maybe do 3 sets of leg curls on the 8-12 range, and on day 2 do the regular 10 sets of 10 scheme.
 
Im thinking of trying a GVT workout for my legs today...how's this? :

A-1 Squats 10/10/4020 90 sec
A-2 Leg Curls 10/10/4020 90 sec

B-1 Weighted Crunches 3/15 - 20/2020 60 sec
B-2 Seated Calf Raises 3/15 - 20/2020 60 sec


Or Maybe Lunges for my A-2...that would probably hurt purty good?
 
Hmm ok, i'll have to see how that goes, not sure if i'll be healed up enough to do the lat raises since I did the pulldowns today, or i'd have to do em with an awful light weight to just survive :D

Also do you see any reason to go M / T / Th or is M / W / F ok? the realities of my life seem to make the latter work better
 
EasyEJL said:
Hmm ok, i'll have to see how that goes, not sure if i'll be healed up enough to do the lat raises since I did the pulldowns today, or i'd have to do em with an awful light weight to just survive :D

Also do you see any reason to go M / T / Th or is M / W / F ok? the realities of my life seem to make the latter work better
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It is designed for a 5 day split (On: 1,2,4; Off: 3,5; Repeat), but to fit your schedule, you can do it M/W/F
 
xjsynx said:
It is designed for a 5 day split (On: 1,2,4; Off: 3,5; Repeat), but to fit your schedule, you can do it M/W/F
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Ah I hadn't realized it was a 5 day then repeat, I guess I could make it work still, just i'm a creature of habit like dogs are, so its easier to remember a very static structure. damn ADHD
 
I'm still debating just what to do for my 40th birthday cycle.

I'm torn between a combination of epi / superdrol / revolt, and the choice of whether to do a pulse or a regular cycle
 
EasyEJL said:
I'm still debating just what to do for my 40th birthday cycle.

I'm torn between a combination of epi / superdrol / revolt, and the choice of whether to do a pulse or a regular cycle
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Straight Epi and pulse the SuperDrol if you have to have more than 1 compound.

At OUR age, I would run PCT even w/ a pulse.. get them boys goin' ;)
 
thewilman said:
Straight Epi and pulse the SuperDrol if you have to have more than 1 compound.

At OUR age, I would run post cycle therapy even w/ a pulse.. get them boys goin' ;)
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Yeah, I think nolva. Or, since I have so little to loose in the case of natural testosterone production, I was considering the megadosed resveratrol trick.

But i'm buying some nolva just in case :) I guess if I was going to do just one compound, it would probably be the revolt really
 
thewilman said:
Straight Epi and pulse the SuperDrol if you have to have more than 1 compound.

At OUR age, I would run post cycle therapy even w/ a pulse.. get them boys goin' ;)
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You should use PCT at any age. Pulsing is just to minimize shutdown and sides, not an alternative to PCT IMO.
 
xjsynx said:
You should use post cycle therapy at any age. Pulsing is just to minimize shutdown and sides, not an alternative to PCT IMO.
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true, but define PCT :) yes you should always do something, but I think its more a question of using a SERM or not, as they can be almost as damaging as the designers are to your liver
 
EasyEJL said:
true, but define post cycle therapy :) yes you should always do something, but I think its more a question of using a SERM or not, as they can be almost as damaging as the designers are to your liver
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Wilman said it best: "get them boys goin'"

And managing estrogen.
 
EasyEJL said:
true, but define post cycle therapy :) yes you should always do something, but I think its more a question of using a SERM or not, as they can be almost as damaging as the designers are to your liver
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Torem, from what I've read (see MMOWRY) is much less toxic than Nolva. But agreed that the SERMs can be pretty hepatoxic.
 
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