half human/half machine - downloading training data...

[Android]

So true but have wondered if I'm missing out on

something and most heavy squatters have big wheels look at SG.

My gut instinct tells me wen I go heavy I'm employing whole body to move the bar up and rarely feel sore legs...yet volume training on a 'average weight' yields pain, and growth over time.

Hmm, If I can volume train on a heavier weight surely they'll grow more :-)

[Android]

You won't see a vid of him doing it but I read a few of his articles and he was squatting up around 700Ibs by the time he was 19. I did see a really old clip of one of him winning the teenage heavyweights and his quads were already huge!!! Like 30+ inches.

Yeah I've heard Tony Freeman tell us not to copy how they train today, they look this way because of 20 years of training.

But I wonder, if they aren't pushing heavy weight today, let's say he's doing volume (and I'm not saying he is or whatever)....but if he is NOT doing heavy squats and instead employs other tactics, surely he's smarter now and is doing what he knows gives him the greatest growth. And he's NOT choosing heavy. Even though he has done heavy before therefore knows what growth that gave him, he's NOT doing it today, why?

Food for thought, or not

[Android]

Tonight I trained Chest and Triceps.

I trained Triceps last Friday and probably earlier that same week I forget, but am concentrating on them for a while as they're not quite as big as I'd like. Biceps starting to feel sore from yesterday.

A year ago my goal was 20" arms and reached that 4 months ago...now my goal has moved to 22" arms. Have decided I am done with overall bulking this year. I have 5 months before next show and just want to make the right areas larger to look good for my size and stop putting on fat. That means I'll be adding more meat on triceps, hammies, traps, quads, shoulders...shoot that's almost everything :-)

Anyway,

got to the gym a bit later than usual and had 2 training partners to work with. We didn't rest between sets cause 3 people is a crowd and the pace was pretty good tbh.

Incline dumbbell press first up and they started without me, so I jumped in halfway and just did 50kg for 18 reps to warm-up. Doh this gym only has 50kg so stayed on that weight. With little rest it worked out ok I was only able to get 12 reps out for the following sets so good weight I suppose.

Next was HammerStrength seated press. We put 30kg on each side and just repped out 4 sets, nothing special except again very little rest for 10-12 reps each set.

Next i was supersetting seated tricep pushdowns with cable crossovers, a good way to warm-up into triceps and finish off the chest workout imo. I did almost no rest between these two exercises, training partners were doing just the cable crossovers.

Next up I did a couple of sets of light rope pushdowns before moving to the smith machine for close-grip press. Chipped away on an average weight because my triceps were tired already. Training partners were stronger than me on this, they hadnt just come from a superset...thats what I reckon LOL

Finally, tricep pushdowns again, with rope and average weight, then heavier with a v-bar to squeeze any remaining strength out of them.

[glen002]

sounds like a good workout your blog is always a good read keep it up :clap:

[HarryB]

You won't see a vid of him doing it but I read a few of his articles and he was squatting up around 700Ibs by the time he was 19. I did see a really old clip of one of him winning the teenage heavyweights and his quads were already huge!!! Like 30+ inches.

Yeah I've heard Tony Freeman tell us not to copy how they train today, they look this way because of 20 years of training.

But I wonder, if they aren't pushing heavy weight today, let's say he's doing volume (and I'm not saying he is or whatever)....but if he is NOT doing heavy squats and instead employs other tactics, surely he's smarter now and is doing what he knows gives him the greatest growth. And he's NOT choosing heavy. Even though he has done heavy before therefore knows what growth that gave him, he's NOT doing it today, why?

Food for thought, or not

Not lol..at this stage those guys aren't looking for more size, they just want to keep what they already have and refine it. If they want to keep growing and growing then they go back and hit the basics. Look at Ronnie Coleman, Branch Warren and Kai Greene as examples, lift heavy and are really strong on the big basics!

[Optimass]

You won't see a vid of him doing it but I read a few of his articles and he was squatting up around 700Ibs by the time he was 19. I did see a really old clip of one of him winning the teenage heavyweights and his quads were already huge!!! Like 30+ inches.

Yeah I've heard Tony Freeman tell us not to copy how they train today, they look this way because of 20 years of training.

But I wonder, if they aren't pushing heavy weight today, let's say he's doing volume (and I'm not saying he is or whatever)....but if he is NOT doing heavy squats and instead employs other tactics, surely he's smarter now and is doing what he knows gives him the greatest growth. And he's NOT choosing heavy. Even though he has done heavy before therefore knows what growth that gave him, he's NOT doing it today, why?

Food for thought, or not

Not lol..at this stage those guys aren't looking for more size, they just want to keep what they already have and refine it. If they want to keep growing and growing then they go back and hit the basics. Look at Ronnie Coleman, Branch Warren and Kai Greene as examples, lift heavy and are really strong on the big basics!

Exactly - I was working a shift at the gym one day (way back when ... ) and watched the late Sonny Schmit train legs - was very high / fast reps. More for pump than ROM. I had been only traiing a short time seriously and would have been training 30% heavier.

[Shutupandsquat]

It's a bit like asking a big pro what his leg routine is. It's completely irrelevant because I bet it's not what he used to get big in the first place

They wouldn't have the time to go through the 20+ years of training either.

[Android]

One of my last workouts at Anytime gym today and was awesome to stack out 2 machines and do 120kg shoulder press, best shoulder workout in a long long time.

We warmed up on shoulder press machine and pyramid up to the stack over 5 sets First set was 25 reps and final was 8. Best effort ever I usually hate this machine because it locks u into a movement I am not usually comfortable with.

Next up smith machine front press. We started on 40kg and then 60, 80, 100 for 8 reps, then I did 120kg for 4 reps! For me a milestone, the reps weren't usual fully down fully up but still happy to move that weight.

Nect was an incline bench and front dumbbell raises. Doing this is strict and we also do slightly circular movement, slowly. Killed the front delts with just 10kgs.

Next was bentover cable raises for reps, I did 8 sets total in the 12-15 rep range. Last sets were physically painful and ended up bending elbows just to keep going. Last 3 sets supersetted with preacher curl machine which straightup warmup weight was the stack lol! Did 12 reps, the 10 then 8 rep sets. Not much room to go up.

Next was side raises and got 14kg raises done easily so went to 20kg for 3 work sets. Bit heavy for my liking but ok.

More...hammer curls next and tried 16kg but after 5 reps swapped for 20kg, 5 reps later swapped for 24kg. Good weight and did 3 good sets standing.

Next up concentration curls with 12kg dumbbells for 4 sets.

Done, took well over an hour and surprised with energy as I have just moved family to our new home this weekend with no meat meals (burger king?) and little protein powder. I also rarely do shoulders and biceps so good to get it done. So its goodbye to Anytime next week, sad day in history Steve the manager is a top guy and equipment well looked after, they're expanding this year too into building next door so will b bigger.

[Android]

Legs today will have to keep it brief as I did 6 exercises some 6 working sets for 1 and 1/4 hrs.

Squats first and warmup with bar for 30 reps. 60kg for 15 reps, 100 for 12 reps. Then 140kg working sets of 8. Last set did 160kg and got 4 out, should have stayed with 140 but still ok.

Next the Hammy curl machine has a 3-letter acronym forget what it is. Last time did 4x4 this time I got out 6, 5 then 4 so improving.

Leg Press next did 6 sets of 27 reps each with just 120kg. 27 reps was all I could do 1st set so was my target each time.

Next was lying hammy curl and did 6 sets of 15-20 reps at 1/2 stack. I did Charles glass style and hammies felt numb and got good squeezes out of this. Changed feet positions around.

Next up seated calf raises 60kg each set, 20,15,15,15 reps. 2 feet positions for inner and outer calves.

Finally leg extension, did lying back and squeezing really felt top of quads hit and nothing on my teardrop, this position I will do again for sure.

Although slot of exercises I don't do high intensity training where I am out of breath. Had done that kind 3 yrs ago for a year and couldn't do as much as I did today if I picked up the pace. I like volume but not cardio for Legs.

[Optimass]

Hows the pump holding out since you pulled back the cals a bit?

[Android]

Hows the pump holding out since you pulled back the cals a bit?

It's not bad for Legs I ate alot of white rice today but other days it's less cals and less pump mate. Did an ab pose on Sunday and was shocked they stood out nicely am thinking 12% or slightly less. Still got a gut tho, gut with abs over it lol

[Optimass]

definately harder than you were 2 weeks ago - quite noticable across your shoulders / neck.

[Android]

This is a week off for me since Legs on Monday

It's bloody hard not going to the gym but have forced myself to give it a rest. Have taken a couple of days off work as well, relaxing the muscles and recovering some energy and hunger for competition.

Have picked the NZIFBB Wellington Show to qualify for the Nats, should be a good show with plenty of competition in attendance and just 1 month before the Nats.

Plan to be prepared a week early and then have a normal week of eating and training as per normal before this show.

So around mid-April it will be down to 20 weeks left to go! This where I change my diet, training, and supplementation to focus a lot on my weakest areas in an attempt to make them stronger...like I haven't been doing that already!

From my point of view 20 weeks is just 20 Leg workouts left, 20 Back workouts left etc, so each one counts.

My workout plan is simple:

Mon Legs

Tue Shoulders

Thursday Back

Friday Chest

Sun Arms

Abs will be done twice a week once cardio starts. Given I am somewhere between 12 and 15% cardio starts 12 weeks out from the show.

Back on Monday...Legs

[Android]

Arms day on Sunday, alternating workout

Scoffed alot of chicken, oats, and water. Pre-workout was 50mg Anapalon, 5mg L-Arginine, 2gms Vitamin C, and 2 scoops of Jack3d. During workout was a giant can of V.

1. Tricep cable push downs, with elbows angled out. Have been doing this for the last 2 months, previously was always elbows in.

Now realise that this gives me the same foucs on the muscle group as close-grip press, and I need more mass so will stick with this for a while.

Went down to the stack, collected all the extra stack plates in the gym and loaded them all up on top for a few more 12 rep sets.

2. Cable Bicep curls, both arms at same time seated between the cable machine and curling, cables mounted high for continuous tension. Always in the 12-15 rep range. Painful sets for a light weight but definitely seeing a higher peak in the bicep.

3. Close-grip bench press (not on Smith machine). Worked up from 60x20, 100x12, 140kg for 8 reps, then back down to 100 for 12 reps. Best close-bench press weight I've ever done, was feeling strong and triceps recovering well.

4. Lying cable curls. Using the seated cable row machine worked up to 1/2 stack weight for 6 reps, then dropped it back slightly for final set of 12. Impossible to use shoulders in this exercise but possible to slide elbows under the weight so still have to impose your own kind of strictness on this one.

5. Seated tricep pushdown. Stack weight on the 2nd set and then working sets at this weight.

6. Preacher curl machine. Stack weight on the 2nd set and then working sets at 2 plates less than that for a better squeeze of the bicep.

Sneaked in a workout last Friday for all over body even though supposed to be a week off. Did one exercise for most body parts.

I did the stack for Hammy curls for an 8 rep set and so have to swap Legs with Shoulders today cause they are sore.

Arms were just over 20" after this workout so will scale back my ambition from 22" to 21" guns on stage this year. Reality bites.

[Android]

Shoulder workout

Pressing movements first, lateral raises last

First up seated press in hammerstrength machine, slightly incline arms of machine can move independantly.

20kg each side warmup was 25 reps. Stopped out of boredom. 40kg for 15 reps, 50kg for 10 reps, tried 60kg each side and only got out 3 reps was wayyy too heavy, dropped to 50 but only 3 more reps, dropped to 40kg and got 10 out. Good intro

Next was another seated press but arms move in circular motion. Light warmup and then picked a light weight to rep out 4 sets of 12-15. Cams on this machine make sticking point up top of movement and u get lactic acid pain. Nice, different.

Next dumbbell side raises superset with seated bentover raises for rear delts.

Side raises were strict, arms by side, no swinging to front, elbows above hands where possible while raising.

10kg, 12.5, then 15kg sets for 12 reps each. Rear delta was using 6kg.

Front raises with plates, warmup 20kg plate 20 reps, then a set with x2 20kg plates for 10 reps, drop 20kg and did another 8 reps. Two 20kg plates is too hard to hold so got a 20 and a 10 as the 10s are the same dia. but wafer thin. Did 15 reps, dropped the 10kg plate and did another 10 reps.

Lastly was a lying incline rear delt raise. Very isolating and done my rear delts well. Nice exercise to end workout on as u r lying down concentrating with light weight.

Left feeling great, sore shoulders but that's due to Prop sites today, 1ml in each of side delt...not in usual place where shoulder jabs are pinned but higher and angled down slightly...done at midday and 5 hours later the middle delts were noticeably raised more than normal. Sore in a Prop kind of way but didnt affect workout.

[Jack3d]

Scoffed alot of chicken, oats, and water. Pre-workout was 50mg Anapalon, 5mg L-Arginine, 2gms Vitamin C, and 2 scoops of Jack3d. During workout was a giant can of V.

I like your pre-workout choice. Any reason why you chose Jack3d over all other pre workout supplements?

lol @ giant can of v hahaha

[Android]

Scoffed alot of chicken, oats, and water. Pre-workout was 50mg Anapalon, 5mg L-Arginine, 2gms Vitamin C, and 2 scoops of Jack3d. During workout was a giant can of V.

I like your pre-workout choice. Any reason why you chose Jack3d over all other pre workout supplements?

lol @ giant can of v hahaha

Haha yeah I like sugar

Jack3d is one of the last remaining ones that slightly affect u mentally, able to dial in some concentration...for me. Once/if it's banned I'll go back to Syntrax's Cerebro which does the same thing

[Android]

Legs today, was supposed to b yesterday but felt I needed a day off.

The day off must have done wonders Legs workout was strong and pumped.

Squats were first and warmed up with the bar for 25 reps, just kept form, chest up etc

Then 60kg for 15 reps, 100kg for 12 reps, 140 for 8 reps. Then tried 180kg and got 3 reps out. Last rep on way up was on balls of feet and leaning forward so stood up and racked in one motion,..some would say fell forward against rack but whatever, it got racked. Stripped off 20s and did another 5 reps. Then did another set of 8 at 140kg.

Weight belt only, form is all the way down until resting on gut, and up.

Leg Extensions next and I did them all leaning as far back as possible. This really moves the emphasis to that little muscle between quad and hammy up by pelvis. Small muscle but needs more size. I did a heap of sets at half stack for > 12 reps and each one burnt.

Leg press next and did 120kg, 160, then 200kg. 5 20 rep sets and each one moved feet from top-outer plate to bottom-inner of plate. Have always done wide feet so was novel to feel quads doing leg press. The veins appeared on the legs and they pumped up nicely.

Lying hammy curls last. I did 1/4 stack one-legged first then 1/2 stack sets of 15-20 reps. 5 sets later and an hour had gone by. No time for calves today

Today I had 7gms of L-Arginine and 4gms of VitaminC. Plus the carbs yesterday never got used in a workout so explains why my Legs pumped up and were solid as. Not taking slin but the pump was a similar feeling.

40gm WPI and 50gm glucose PWO and while driving home had 150gms chicken left from what I took to work.

[Android]

My current diet

This is a lean bulking phase for 10 weeks, not a free-for-all pigout. I have been bulking for 2 years without a cut so have done that full-on bulk up already.

(raw weights)

Meal 1 (7:30am)

200gms oats in water

40gms WPI + milk

strong coffee

Meal 2: (10:30am)

150gms chicken

25gms basmati rice

Fruit (apple or banana)

Meal 3: (12-12:30pm)

200gms chicken

25gms basmati rice

Meal 4: (2-2:30pm)

200gms chicken

25gms basmati rice

Meal 5: (4pm)

200gms chicken

25gms basmati rice

GYM (5pm)

PWO: 40gms WPI + 50gms glucose + water

Meal 6: (6:30pm)

250gms steak OR pork OR chicken

lots of veges

potatoes OR kumara OR rice

Meal 7: (9-9:30pm)

185gms tuna OR 200gms chicken

Bedtime (10-10:30pm)

A couple of targets I keep in mind every single day at the mo:

Try to keep carbs under 250gms

More carbs in the AM, less in the PM

Breakfast must be at least 500 calories

Must have 2 meat meals after my workout and before I sleep

Protein about 3gms per kg body weight (av. 350+gms)

At least 2/3 protein must come from meat (220gms currently)

Protein is calculated as 20gms per 100gms raw weight

Oils + Fats come from tuna in oil, avocado, cooking, or nuts (occassionally)

Average < 1 litre water with every meat meal = 5 litres

[PeterDolan]

A couple of targets I keep in mind every single day at the mo:

Try to keep carbs under 250gms

More carbs in the AM, less in the PM

Breakfast must be at least 500 calories

Must have 2 meat meals after my workout and before I sleep

Protein about 3gms per kg body weight (av. 350+gms)

At least 2/3 protein must come from meat (220gms currently)

Protein is calculated as 20gms per 100gms raw weight

Oils + Fats come from tuna in oil, avocado, cooking, or nuts (occassionally)

Average < 1 litre water with every meat meal = 5 litres

I like that you've done this. I do the same type of thing but since it isn't committed to paper it is a little faint. Will sit down now and do it for myself

[Android]

Had a Chest and Tris workout today, started off with a bit of a bang.

Walked into gym and Charles Glass is right there a couple of machines away lol, startled me a bit so I got up went over and shook his hand told him he was a legend (like he doesn't know already), wished him well in NZ, and went back to my workout.

Started off on seated press machine to warmup, first set was 35 reps at 1/2 stack, then 15 at 3/4 stack, and then 3 sets at stack weight.

Incline dumbbell bench press next and surprised I had less strength today. 20kg warmup, 30kg for 15 reps, then 4 sets of 40kg in the 10-15 range. Chest pumped up nicely now and shoulders quite grainy and veiny...Boldenone and l-Arginine

Next was slight Incline dumbbell flyes. Havent done dumbbell flyes in months maybe a year. Light warmup with 10kg then did 4 sets with 20kg in the 12- 15 rep range. Every set pumps the chest more I decided to stop here and switch to triceps.

Tricep rope pushdowns were first, I did these with elbows out and not so fussed about splitting the rope. Worked down stack to 3/4 and was heavy for me had to swing it down a bit but am happy with doing that this time.

After 5 sets i changed to vbar and did stack for 3 more sets, elbows out. Tris changed colour to blue and shoulders pumped, leaning up nicely without dieting seem to have hit my groove

Lastly I did seated tricep pushdowns and went down to stack, focused on speed here to force weight down as fast as I could. Can't put more weight on stack so can still apply more force to the muscle by performing movement faster.

Great workout, was scheduled for Back but as Legs was yesterday this wasn't possible.

Am making a change to my program just have to work it out properly. Likely to be a 2nd Leg workout on Sunday which means moving Mobdays Leg to Wednesday.

Today again I had LArginine and VitC throughout the day and seems to be good combo in workout for a pump. Brought a couple of bottles of BCAAs today am going to increase my supplements (natural ones) now until show.

[Android]

I calculated my breakfast intake today and got a shock.

The only difference was an extra glass of OJ and put me up to 1,000 calories this morning.

200gm Oats with water (112gm Carbs, 26gm Prot, 10gm Fat) = 650 cals

40gm WPI with milk (10gm Carbs, 50gm Prot, 2gm Fat) = 250 cals

200ml OJ (20gms Carbs) = 80 cals

980 calories lol

So my "normal" breakfast has always been 800 calories, never thought about calculating it b4

[Android]

Did Back today, got 1,500 calories into me before the gym and had plenty in the tank for an awesome workout. Pre-workout was an OJ, BCAAs and L-Arginine.

Started from top of Back and worked my way down to mid-way...no lower Back for no reason other than was plenty done after just 4 exercises.

Did shrug machine to begin with and worked from 40kg each side up to 80kg each side and stayed there for 5 sets until Traps were tired out. Used straps to give arms a break they weren't able to hold after 10 reps and was hitting 15-20 reps

Next was barbell bent-over rows and warmed up with 60kg, then stayed with 80kg for 5 sets. Took this one slower than normal and didn't go heavy just found a good weight to squeeze lats with. 5 sets was enough they pumped up by the end of this exercise, really happy

Next up was Lat pulldown and worked down the stack to 3/4 and stayed there for 5 sets. Each time plenty of rest and was hitting out 18 rep sets in the end. Vertical pulldowns and wide grip slower than normal.

Lastly, seated rows. I did 4 sets at 3/4 stack weight if u do the stack the machine becomes unstable and wobbles over a bit. Changed hand grips each time and squeezed the lats. This time I did heavy and fast, getting 15 reps out easily each time...last set just 12 reps.

Loved the workout and has been about 9 days since last serious Back workout.

Post workout was a shake and glucose and 200gms chicken on the way home in the car. Followed up with 200gms of oats and OJ making it a 1,000 calorie post-workout meal.

One day will get some good lighting but still have at least 12 weeks of bulking left so not going to see me any leaner for a while.

[Optimass]

a lot of thickness added over the last few weeks - nice and full.

FYI - Better get the housework done before your mrs gets home :pfft:

[tomsammce]

Andriod, have you ever had humble pie postworkout?