I always liked training with someone a little bigger/stronger than me. Take advantage of this if you have it. Right now, it's me and the basement..
1st Run Log
before breakfast i had ebol and 1 tbsp peanut butter
breakfast was 2 pieces of chicken ruscia and a slice of bread with cheese and tomatoes
intra i drank 3 scoops recoverpro, 6g citrulline malate, and 3 tsp raz lemonade mix
pwo was 1 scoop lipotropic protein and a packet of hot chocolate in 8oz almond milk and some chocolate covered popcorn
had 1 tbsp peanut butter and ebol about an hour later followed by a 1 scoop casein and 1 scoop xf whey
dinner was a naked burrito with chicken, black and pinto beans, corn, olives, tomato, medium salsa, pico de gallo, and queso sauce on top
had 1 tbsp peanut butter and ebol
2 scoops casein before bed
breakfast was 2 pieces of chicken ruscia and a slice of bread with cheese and tomatoes
intra i drank 3 scoops recoverpro, 6g citrulline malate, and 3 tsp raz lemonade mix
pwo was 1 scoop lipotropic protein and a packet of hot chocolate in 8oz almond milk and some chocolate covered popcorn
had 1 tbsp peanut butter and ebol about an hour later followed by a 1 scoop casein and 1 scoop xf whey
dinner was a naked burrito with chicken, black and pinto beans, corn, olives, tomato, medium salsa, pico de gallo, and queso sauce on top
had 1 tbsp peanut butter and ebol
2 scoops casein before bed
Excellent.
You really seem to be gaining the "traction" better during this second half of Feast. My first thought is that you thrive on a more volume oriented routine/have a muscle twitch fiber makeup that responds best to such.
It'll take some time for me to go back through your logs to determine why. In the meantime, let me throw this question your way:
What do you attribute it to?
You really seem to be gaining the "traction" better during this second half of Feast. My first thought is that you thrive on a more volume oriented routine/have a muscle twitch fiber makeup that responds best to such.
It'll take some time for me to go back through your logs to determine why. In the meantime, let me throw this question your way:
What do you attribute it to?
i guess im used to training in high volume. no ones ever told me ive been over training, but heres what i used to do on a 4-5 day split
legs- squats, stiff leg deadlift, leg extensions, seated calf press
abs- weighted side crunches, leg raises, weighed sit ups
chest- bench, incline, decline, pullovers, pec fly
back- deadlift, lat pulldown, tbar row
biceps- preacher curl, standing ez bar curl, overhand cable curl
triceps- vbar overhead pushdowns, rope cable pushdowns, dips
shoulders- shoulder press, seated smith machine press, side lateral raises, upright row
and i used to do clean and press on shoulder days but stopped.
i probably missed a few things, but workouts might be shoulders and arms, legs and abs, 1-2 days off, chest and maybe some tri, back and maybe some bi, 1-2 days off. for any compound movement, i would do 2-3 warmup sets depending on how much i was lifting. for example, bench i would do 95, 135, then start my sets. deadlift i would do 135, 225, 285, then start my sets. i would also normally do 4-5 sets of 5-6 for all compound movements. sets for deadlifts would be like 135x15, 225x10, 285x5, 335x7, 335x5, 335x4, 335x3, 335x3.
for isolation exercises i usually did a warmup and 3 sets. depending on how it felt, i may have done more. reps were normally around 6-8 or i would increase weight and decrease reps. rest would be between 3-5 minutes unless i was deadlifting or squatting heavy.
legs- squats, stiff leg deadlift, leg extensions, seated calf press
abs- weighted side crunches, leg raises, weighed sit ups
chest- bench, incline, decline, pullovers, pec fly
back- deadlift, lat pulldown, tbar row
biceps- preacher curl, standing ez bar curl, overhand cable curl
triceps- vbar overhead pushdowns, rope cable pushdowns, dips
shoulders- shoulder press, seated smith machine press, side lateral raises, upright row
and i used to do clean and press on shoulder days but stopped.
i probably missed a few things, but workouts might be shoulders and arms, legs and abs, 1-2 days off, chest and maybe some tri, back and maybe some bi, 1-2 days off. for any compound movement, i would do 2-3 warmup sets depending on how much i was lifting. for example, bench i would do 95, 135, then start my sets. deadlift i would do 135, 225, 285, then start my sets. i would also normally do 4-5 sets of 5-6 for all compound movements. sets for deadlifts would be like 135x15, 225x10, 285x5, 335x7, 335x5, 335x4, 335x3, 335x3.
for isolation exercises i usually did a warmup and 3 sets. depending on how it felt, i may have done more. reps were normally around 6-8 or i would increase weight and decrease reps. rest would be between 3-5 minutes unless i was deadlifting or squatting heavy.
Very insightful and appreciate your feedback.
Everything you're telling me points to the fact you'd be an ideal candidate for The Blueprint Periodic - for Strength. Solid loading patterns, rotated in just the right sequence with the necessary de-loads built in to prevent overtraining.
We are figuring you out
Everything you're telling me points to the fact you'd be an ideal candidate for The Blueprint Periodic - for Strength. Solid loading patterns, rotated in just the right sequence with the necessary de-loads built in to prevent overtraining.
We are figuring you out
before breakfast was tbsp peanut butter and ebol
breakfast was 2 scoops xf whey because i ran out of time
lunch was orange ginger chicken with brown rice
snack was ramen noodles and 2 scoops xf whey
dinner was a buffalo chicken wrap and a cookie
had ebol with 1 tbsp peanut butter and 2 scoops casein about 30 min later
breakfast was 2 scoops xf whey because i ran out of time
lunch was orange ginger chicken with brown rice
snack was ramen noodles and 2 scoops xf whey
dinner was a buffalo chicken wrap and a cookie
had ebol with 1 tbsp peanut butter and 2 scoops casein about 30 min later
before breakfast was ebol with 1/2 tbsp peanut butter
breakfast was a veggie egg white omelet with 2 slices of american cheese and 2 eggs over hard
lunch was a buffalo chicken wrap with ranch, lettuce, tomato, hot sauce, and a cookie
intra was 6g citrulline malate, 2 scoops intrabolic, 3 tsp raz lemonade mix
pwo was ~12oz chocolate almond milk, ebol, 2 tbsp peanut butter
dinner was a naked burrito with chicken, black and pinto beans, corn, medium salsa, pico de gallo, salsa verde, black olives, guacamole, cheese sauce
before bed was tbsp peanut butter, ebol, 1 scoops whey, 1 scoop casein
im out of BCAAs right now so ill be doing intrabolic or purple wrath/purple intrain until i get more.
breakfast was a veggie egg white omelet with 2 slices of american cheese and 2 eggs over hard
lunch was a buffalo chicken wrap with ranch, lettuce, tomato, hot sauce, and a cookie
intra was 6g citrulline malate, 2 scoops intrabolic, 3 tsp raz lemonade mix
pwo was ~12oz chocolate almond milk, ebol, 2 tbsp peanut butter
dinner was a naked burrito with chicken, black and pinto beans, corn, medium salsa, pico de gallo, salsa verde, black olives, guacamole, cheese sauce
before bed was tbsp peanut butter, ebol, 1 scoops whey, 1 scoop casein
im out of BCAAs right now so ill be doing intrabolic or purple wrath/purple intrain until i get more.
hit all the reps again today
Bench- 95x10, 140x8, 150x6, 160x4, 170x2, 180x2
DB Row- 40x10, 60x8, 60x6, 60x4, 60x2, 60x2
went with DB Rows because the gym was packed and i couldnt get both a bench and the tbar row. i stuck with 60 because it started off harder than i thought it would be when i went for 8 reps but seemed really easy towards the end.
bench was harder than last time, but ive had issues sleeping the past couple nights. ill definitely make sure i get a full nights sleep before maxing out next time.
just a thought, since the next workout ill be maxing i was thinking of having 1 workout for bench then deadlift after, and then squatting once my back has recovered. sound good?
Bench- 95x10, 140x8, 150x6, 160x4, 170x2, 180x2
DB Row- 40x10, 60x8, 60x6, 60x4, 60x2, 60x2
went with DB Rows because the gym was packed and i couldnt get both a bench and the tbar row. i stuck with 60 because it started off harder than i thought it would be when i went for 8 reps but seemed really easy towards the end.
bench was harder than last time, but ive had issues sleeping the past couple nights. ill definitely make sure i get a full nights sleep before maxing out next time.
just a thought, since the next workout ill be maxing i was thinking of having 1 workout for bench then deadlift after, and then squatting once my back has recovered. sound good?
Uh oh. Today was supposed to be the de-load....only 5 sets. You have 6 listed.
Did you do 6 sets?
I don't think it'll derail you totally but please clarify.
Assuming you really did 6, insert at least ONE more recovery day than you had planned. And yes, your idea to stagger the BP/SQ/DL sounds logical...
Did you do 6 sets?
I don't think it'll derail you totally but please clarify.
Assuming you really did 6, insert at least ONE more recovery day than you had planned. And yes, your idea to stagger the BP/SQ/DL sounds logical...
yea, i just went back and it looks like i mixed up workout 4 and 5.RobRegish wrote:Uh oh. Today was supposed to be the de-load....only 5 sets. You have 6 listed.
Did you do 6 sets?
I don't think it'll derail you totally but please clarify.
Assuming you really did 6, insert at least ONE more recovery day than you had planned. And yes, your idea to stagger the BP/SQ/DL sounds logical...
another note, sleeping has been an issue for the past 3 nights now. im skipping legs today to rest up for tomorrow and hopefully ill be able to sleep in this weekend.
before breakfast was 1 tbsp peanut butter with ebol
breakfast was 2 scoops xf whey
lunch was some kind of grilled chicken with mixed vegetables and a little mac n cheese
snack was a cookie and a buffalo chicken wrap
before dinner i had 2 tbsp white chocolate peanut butter with ebol
dinner was chicken tikki masala, vegetable korma, jalapeno poppers, and a couple waffle fries
snack was 2 packets of cheese sits
before bed was 1 tbsp peanut butter, 1 xf scoop whey, 1 scoop casein
before breakfast was 1 tbsp peanut butter with ebol
breakfast was 2 scoops xf whey
lunch was some kind of grilled chicken with mixed vegetables and a little mac n cheese
snack was a cookie and a buffalo chicken wrap
before dinner i had 2 tbsp white chocolate peanut butter with ebol
dinner was chicken tikki masala, vegetable korma, jalapeno poppers, and a couple waffle fries
snack was 2 packets of cheese sits
before bed was 1 tbsp peanut butter, 1 xf scoop whey, 1 scoop casein