Those are some pretty solid numbers. Congrats on the recomp. What's your training cycle like?
I run 4 days per week. No cardio at this point in my cut.
Weight Lifting/Body Building/Strong Man/Training thread
- Thread starter Burn Down
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Those are some pretty solid numbers. Congrats on the recomp. What's your training cycle like?
I run 4 days per week. No cardio at this point in my cut.
Curls
25 x 4 x 5 :roflmao:
Squats
8 x 170
8 x 220
8 x 250
6 x 285
5 x 320
6 x 120 1 Leg squat/lunge not sure what to call them. Supposed to help
tremendously with 1 leg jumping.
Have any of you guys that squat heavy ever pulled any muscles in the groin area? I think I may have...don't think its' hernia either, been there. Only seems to bother over 300lbs. Almost like a burning sensation and then seems to go away.
Bench
10 x 120
10 x 150
10 x 170
5 x 200
3 x 220
These were all back to back...
25 x 4 x 5 :roflmao:
Squats
8 x 170
8 x 220
8 x 250
6 x 285
5 x 320
6 x 120 1 Leg squat/lunge not sure what to call them. Supposed to help
tremendously with 1 leg jumping.
Have any of you guys that squat heavy ever pulled any muscles in the groin area? I think I may have...don't think its' hernia either, been there. Only seems to bother over 300lbs. Almost like a burning sensation and then seems to go away.
Bench
10 x 120
10 x 150
10 x 170
5 x 200
3 x 220
These were all back to back...
My training split right now goes like this
Mon-Back
tues-Chest
wed-Shoulders and calves
Thur-Biceps, Abs, and obliques
fri-Traps and triceps
sat-Rest day
sun-Quads and hamstrings
I do cardio in the gym 3 times a week and play hockey 1-2 times per week. I know I train maybe too often but it has worked for me and I enjoy my 1.5 to 2 hours a day in the gym.
Current Macros right now and the end of my cut. One week left are
Protein-220G
Carbs-190G
Fats-70G
I found through trial and error my body responds to higher protein levels. I try to stay at 1.5g per LB of lean mass or even slightly more while bulking.
Mon-Back
tues-Chest
wed-Shoulders and calves
Thur-Biceps, Abs, and obliques
fri-Traps and triceps
sat-Rest day
sun-Quads and hamstrings
I do cardio in the gym 3 times a week and play hockey 1-2 times per week. I know I train maybe too often but it has worked for me and I enjoy my 1.5 to 2 hours a day in the gym.
Current Macros right now and the end of my cut. One week left are
Protein-220G
Carbs-190G
Fats-70G
I found through trial and error my body responds to higher protein levels. I try to stay at 1.5g per LB of lean mass or even slightly more while bulking.
Good call. I think it happened a few weeks back when I went for 395 (375 on the bar) and got it to go once but kinda felt funny...
squats last night, was a little worried about how these would go after Mondays dismal effort:rofl:
lots of rolling and stretching, back feels pretty good, 85% ish
barx10
135x10
185x5
225x5
275x5
315x3
335x3
350x3.... hmm maybe we should try heavier.
375x0 got a little assist. Overall very happy back is getting better daily, si joint is freeing up.
Dead lifts
barx10
135x10
225x10
315x5
405x3
425x3
455x1 moved very nice:thumb:
Straight leg deads
225x2x10
lots of rolling and stretching, back feels pretty good, 85% ish
barx10
135x10
185x5
225x5
275x5
315x3
335x3
350x3.... hmm maybe we should try heavier.
375x0 got a little assist. Overall very happy back is getting better daily, si joint is freeing up.
Dead lifts
barx10
135x10
225x10
315x5
405x3
425x3
455x1 moved very nice:thumb:
Straight leg deads
225x2x10
Not that im an expert or anything, but Ive spent enough decades of my life training for peak physical performance and that sounds EXACTLY like a pulled muscle!
A muscle strain, tear or pull is not something to take lightly when lifting heavy like you are or performing to peak ability. That muscle/muscle group either fatigued under strain and tore, ripped or pulled on other muscle groups because at a given moment it was the weaker muscle, and now other muscles are working harder to gaurd the damaged muscle so it can recover.
Not to preach but damaged muscles rarely come from "lifting too heavy", actually forcing a muscle to do something it physically can't do (you straight up fizz out before actually tearing something because the weight was too heavy) but rather not having the proper nutrient/fuel and hydration for the muscle to do/continue to do the work being asked of it when it's doing work its capable of... And recovery speed is also limited by nutrient/hydration intake... And rest...
Stay hydrated! Eat high nutrient foods like sweet potatoes, chicken, and quality greens...rest and stretch those muscles! You can work with light weight and lots of stretching, but if you're experiencing the pain at a certain weight, I'd stay away from that weight as your muscles are definitely sending you a message, and its not push me harder...
If it were me I'd get on a sled or leg extension machine and allow a machine to guide and gaurd my efforts until I was fully recovered and Id use machines and light weight squats until I could blow thru the weight you're struggling with now...
A muscle strain, tear or pull is not something to take lightly when lifting heavy like you are or performing to peak ability. That muscle/muscle group either fatigued under strain and tore, ripped or pulled on other muscle groups because at a given moment it was the weaker muscle, and now other muscles are working harder to gaurd the damaged muscle so it can recover.
Not to preach but damaged muscles rarely come from "lifting too heavy", actually forcing a muscle to do something it physically can't do (you straight up fizz out before actually tearing something because the weight was too heavy) but rather not having the proper nutrient/fuel and hydration for the muscle to do/continue to do the work being asked of it when it's doing work its capable of... And recovery speed is also limited by nutrient/hydration intake... And rest...
Stay hydrated! Eat high nutrient foods like sweet potatoes, chicken, and quality greens...rest and stretch those muscles! You can work with light weight and lots of stretching, but if you're experiencing the pain at a certain weight, I'd stay away from that weight as your muscles are definitely sending you a message, and its not push me harder...
If it were me I'd get on a sled or leg extension machine and allow a machine to guide and gaurd my efforts until I was fully recovered and Id use machines and light weight squats until I could blow thru the weight you're struggling with now...
Bench destruction!
warm up
barx10
135x10
225x8
275x5
300x3
310x3
330x2 BOOM MUDDA PHUCKA! Moved damn good.
Super set Acc. stuff
DB Row
110x10
110x10
120x8
130x6
Seated DB Military press
60x12
60x12
70x8
80x4
Lat pull down
160x12
170x12
180x10
190x8
Reverse grip dips
BWx3x10
Cable flys
mid 80x10
low 70x10
high 80x10
Ouchy
warm up
barx10
135x10
225x8
275x5
300x3
310x3
330x2 BOOM MUDDA PHUCKA! Moved damn good.
Super set Acc. stuff
DB Row
110x10
110x10
120x8
130x6
Seated DB Military press
60x12
60x12
70x8
80x4
Lat pull down
160x12
170x12
180x10
190x8
Reverse grip dips
BWx3x10
Cable flys
mid 80x10
low 70x10
high 80x10
Ouchy
Went to gym yesterday after two hours of raking ****ing god forsaken leaves.
Squat
5x185
5x245
5x295
3x335
5x385
5x335
Bench
5x135
5x165
5x195
5x225
5x255
Row
5x135
5x165
5x195
5x225
Decline Situps
5 x 15
Then, went to the club for halloween and this morning legs are screaming at me.
Squat
5x185
5x245
5x295
3x335
5x385
5x335
Bench
5x135
5x165
5x195
5x225
5x255
Row
5x135
5x165
5x195
5x225
Decline Situps
5 x 15
Then, went to the club for halloween and this morning legs are screaming at me.
Went to gym yesterday after two hours of raking ****ing god forsaken leaves.
Squat
5x185
5x245
5x295
3x335
5x385
5x335
Bench
5x135
5x165
5x195
5x225
5x255
Row
5x135
5x165
5x195
5x225
Decline Situps
5 x 15
Then, went to the club for halloween and this morning legs are screaming at me.
I made the wife and kids rack up all the leaves... Then the snow buried them the next day:thumb:
Got back to the grind today. Pretty much feel like I'm pissing in the wind working out at home. Very disheartening to say the least. Definitely like the pre workout as it helps kick start me but I think I'd do better if I could workout mid afternoon early evening and take it without it keeping me wide awake all night.
So question is or you experienced fellows...how are you breaking up your workouts? I.E. chest on Mondays legs Tuesday kind of thing.
Feel like I hit a wall on legs not having a squat rack to load more weight.
Thoughts welcome
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So question is or you experienced fellows...how are you breaking up your workouts? I.E. chest on Mondays legs Tuesday kind of thing.
Feel like I hit a wall on legs not having a squat rack to load more weight.
Thoughts welcome
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In regards to your pre-workout. I never had good luck with them. I have been using Frog Fuel now for the past two years. While it is not as extreme protein wise, I have noticed very good gains. The protein is utilized efficiently and does not have the extra bs. With that said, I use the Ultra Frog for the pre-workout, which has some complex carbs, protein and caffeine. Long term, I don't buy into the pre-workout stuff and its impact on the body.
I like the preworkout. Feel like it give me a boost to lift a bit more but that being said I can lift without it as well, I just seem to wear out alot faster with it. I'll have to do some more reading on supplements like the Frog Fuel and other pre workouts. Maybe it's just this preworkout
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All PW are different and effect people differently, same as workout programs or anything else. Exercise is a way for you to learn about yourself, what works, what doesn't... You can use all this as a very general guide line but ultimately you have to try lots of things to see what works for you:thumb:
As far as PW I like to cycle them. When I start needing double the dosages to feel anything it's time for a break
As far as PW I like to cycle them. When I start needing double the dosages to feel anything it's time for a break
It would be be nice to see any sort of decently run study on the long term affects of PW. My gut says its prob nothing if you are not going to the limit every day since many many people consume much more caffeine daily and no ill long term results. But, thats correlation and not causation.
Scary part is FDA doesn't monitor Supps.... They can stick about anything they want in there until they get caught, they get around the ingredients thing by calling it "Proprietary Blend":spit: