Slip's first BP run - Pumped!

slipstrm15 · Post by **slipstrm15** » Wed Dec 22, 2010 12:26 am

Ended up skipping workout # 3, because my energy levels dropped off massively throughout the day. I felt like I achieved the goals of the famine with 5.4 pounds lost and rhr boosted by about 7 beats. Feasting is awesome

Couple of questions for you Rob.

1. How and when should I begin dosing e-bol?

2. I was planning on doing two EDT blocks on upper- one for shoulders/back and one for biceps/triceps. Is there anyway I could also work in traps?

3. What's the best way to incorporate calves on the lower body feast workouts?

RobRegish · Post by **RobRegish** » Wed Dec 22, 2010 5:32 am

GREAT CALL and great job making it through!!

1. How and when should I begin dosing ebol ecdy?

A. On training days, one dose an hour prior with some dietary fat, one immediately after with the remaining third of your intra workout drink and the third at your solid food meal (heavy on the protein) an hour later.

On off days, space it out such that you're getting 3 doses at your highest PROTEIN meals. Ideally, breakfast lunch and dinner.

2. I was planning on doing two EDT blocks on upper- one for shoulders/back and one for biceps/triceps. Is there anyway I could also work in traps?

A. Yes, simply include shrugs and/or rack pulls as a movement in those EDT blocks

3. What's the best way to incorporate calves on the lower body feast workouts?

A. No question here.. static holds. You may do so on the leg sled with MAXIMAL WEIGHT alternated with the seated calf raise again with a MAXIMAL WEIGHT.

Two holds of 5-15 sec duration with about 3 minutes rest between sets gets it done. Not enough? Wait until you try it! The calves receive a significant "knock on" effect from all the squatting/RDL's we do. However, if they're still a problem SCT work is the ticket. They are "stubborn" I know mine are/were. Therefore, you need to really UP THE INTENSITY and that's best done via static holds.

Like any other muscle group, INTENSITY and not VOLUME or FREQUENCY is where to look. You'll find it in static holds...

slipstrm15 · Post by **slipstrm15** » Wed Dec 22, 2010 2:40 pm

Thanks for all the answers! Exactly what I needed to hear. Cannot wait to reap the benefits of all this.

RobRegish · Post by **RobRegish** » Wed Dec 22, 2010 8:47 pm

You did the right thing.

Train to Gainsville leaves first day of Feast

slipstrm15 · Post by **slipstrm15** » Wed Dec 22, 2010 9:07 pm

Feast Workout 1:

All I can say is wow. I know I still probably haven't gotten back all of the strength lost during famine, but I felt FANTASTIC in the gym today. Energy levels and mental motivation was off the charts. If this keeps up there is absolutely no way I am not going to smash every single one of my PR's.

Bench Press: 205 x 8
DB Pullover: 45 x 10

Squat: 235 x 10
SLDL: 135 x 10

EDT 1

DB Shoulder Press- 50's x 6, 6, 6, 6, 6, 6
Seated Cable Rows- 190 x 6, 6, 5, 5, 4, 4
66 reps in 17:57

EDT 2

RDL- 185 x 6, 6, 6, 6, 6
Leg Ext- 200 x 6, 6, 6, 6, 6
60 reps in 13:51

EDT 3 (because I was feeling amazing in the gym

)

BB Curls- 80 x 6, 6, 6, 5, 4
Skullcrushers- 80 x 6, 6, 6, 6, 6
57 reps in 15:35

I definitely need to adjust the weight upwards on some of the EDT blocks. So if I hit 6 on every set should I be going for more reps my next workout (to get 20% more) or should I go ahead and up the weight? Time to eat and recover from all that lifting!

RobRegish · Post by **RobRegish** » Wed Dec 22, 2010 9:18 pm

Play it conservative and shoot for more reps.

You sound like you're off to a fast start out of the gate. This bodes well.

Very well..

slipstrm15 · Post by **slipstrm15** » Fri Dec 24, 2010 6:42 pm

Feast Workout 2:

First of all I hope everyone's enjoying the holidays and Merry Christmas to whoever's celebrating

I was really excited to get into the gym today, and it was a good workout. However, my bench press wasn't quite up to par. I'm chalking that up to an early workout with far less food in me than normal and not eating quite enough the day before. Also cut out the lower EDT and replaced with leg press and static calf holds, because my hamstrings were just a little tight before the workout.

Bench Press: 220x 2 (disappointed so went right into 205 x 1)
DB Pullover: 50 x 10 up 5 pounds

Squat: 265 x 6

EDT 1

DB Shoulder Press: 55's x 6, 6, 6, 6, 6, 6 (weight up by 5 pounds and still cranking them out. Still looking for the perfect weight on these)

Cable Rows: 190 x 6, 6, 6, 6, 5, 4

69 reps in 17:16 up 3 reps and dropped about 40 seconds off.

Leg Press: 360 x 8, 360 x 8, 360 x 10

BB Shrugs: 225 x 10, 245 x 8, 245 x 8

Also did static calf holds and static ab holds.

So except for minor problems in bench right now things are looking good. Oh and Rob when you do static abs, exactly how are you doing them? With a machine, weights on a decline or what? Looks like I just missed that info somewhere. No rush on the answers I know it's Christmas Eve!

RobRegish · Post by **RobRegish** » Fri Dec 24, 2010 7:25 pm

Great work!

From the stickies

Static hold - Ab crunch

Attach a handle/rope to a high cable on say, a cable crossover machine. Now, hold that behind your head, kneel in the ground. Have someone assist you into the fully contracted crunch position and hold a maximum weight for between 10-15 seconds. Somewhere in there. When you strength finally gives out, slowly uncurl yourself. Perform 2 holds in this fashion, separated by about 3 min of rest.

Obviously, up the weight and/or hold times from session to session. This exercise is critical to perform LAST in your workouts. Perform it first and you go into you heavy barbell squats with weak abs. Bad, bad, bad. Hello Mr. Chiropractor or surgeon.

Finally, why this exercise? Because you can perform regular crunches, leg raises etc until you're blue in the face but... where's the overload? You want stronger abs you challenge them with more weight. Same principle with arms. If curling cans of campbell soup all day got it done, people would be doing it. They don't b/c it doesn't.

slipstrm15 · Post by **slipstrm15** » Sun Dec 26, 2010 5:38 pm

Feast Workout 3:

Good energy and a decent workout. Glad I could get in a lifting session this morning as the snow is hittin pretty hard around here right now. Only thing that has been holding back is my bench press. My bench press and chest in general has always been a weaker point for me and I could only get one rep today when I was sure I could've gotten two. Looks like I need an extra rest day. Any other advice on boosting the bench Rob?

Bench Press: 235 x 1
DB Pullover: 50 x 10

Squat: 295 x 3 (happy with these deep squats tho

)

EDT 1:

DB Shoulder Press: 55's x 8, 8, 8, 6, 6
Cable Rows: 190 x 6, 6, 6, 6, 6, 6
72 reps in 17:12!!! Another three reps and still knocked off 4 seconds

DB Flys: 35's x 8, 35's x 7

(Skipped the lower leg EDT. My legs were hammered from the squats, and my hamstrings need some extra recovery.)

Leg Ext.: 220 x 8, 220 x8, 220 x 8, 240 x 8, 240 x 8

EDT 2:

BB Curl: 80 x 7, 7, 7, 7, 6
Skullcrushers: 80 x 8, 8, 8, 8, 8
74 reps in 14:39. Blew my last arm EDT out of the water. Up 17 reps and down almost 60 seconds. Biceps are another lagging muscle group and I added 4 reps to them alone

After writing all of this out I'm much more positive about this workout. Just that disappointing bench in the beginning left a bad taste in my mouth. Let's get that traction!

RobRegish · Post by **RobRegish** » Sun Dec 26, 2010 11:04 pm

Great work! So happy to hear it man..

With respect to getting your bench up, I'll ask you the same question as I did MSR9889:

where is your sticking point? Depending upon where, consider the following:

STICKING POINT COMING OFF THE CHEST
[/b]
Your answer is wide grip bench for sets of 6. Don't ask me why on 6 the 6 rep thing. It just works. Try that in your EDT supplementals.

STICKING POINT LOCKING IT OUT

Consider some close BB grip work as above in EDT fashion on a SLIGHT incline. The reps are less sensitive to the 6 recommended in the wide grip example above.

Also consider the same CGMP on a flat bench, this time with boards:

https://www.flexcart.com/members/eliteft ... 0&y=0&m=SR

STICKING POINT IN THE MIDDLE

This is all about bar speed. Your answer: Some BB work consisting of 8 sets of 3 reps with about 50-55% of your 1RM with 45 sec of rest in between (credit: Westside). This should be done AFTER you heavy work. Later, add mini bands found here to teach greater explosiveness:

https://www.flexcart.com/members/eliteft ... PD&pid=247

Go easy at first. The bands impart incredible soreness if you're not used to them.

Hope that helps...

slipstrm15 · Post by **slipstrm15** » Mon Dec 27, 2010 9:37 pm

Thanks!! Did not expect such good in depth info, but I guess I should have from you. My problem is generally getting it off my chest. My current Upper EDT's are:

DB Shoulder Press/Cable Rows

and

Skullcrushers/BB Curls

Would you recommend just replacing one with Wide Grip Bench and maybe BB Shrugs? Because I really like how both of those EDT's are hitting my body overall and I'd hate to neglect any of those body parts.

RobRegish · Post by **RobRegish** » Mon Dec 27, 2010 10:53 pm

If you like 'em, keep em.

Simple rule you can apply to wives, GF's.. sometimes both

slipstrm15 · Post by **slipstrm15** » Wed Dec 29, 2010 3:29 pm

Feast Workout 4:

Intense workout yesterday. I was absolutely EXHAUSTED afterwards. Still not gaining weight which is weird for me. Strength is doing pretty good though so I'm happy just very surprised that I'm still not to my pre-famine weight.

Bench Press: 210 x 7
DB Pullover: 55 x 10 (seriously love this exercise)

Squat: 275 x 6 PR- never hit this weight for this many reps
SLDL: 145 x 10

EDT 1:

DB Shoulder Press: 55's x 9, 9, 8, 8, 7, 7
Cable Rows: 190 x 8, 8, 7, 7, 6, 5

89 reps in 19:45 (went a lot slower than normal but the reps are flying upwards. Time to add weight!)

EDT 2:

RDL: 195 x 6, 6, 6, 5, 5
Leg Press: 270 x 6, 6, 6, 6, 6

58 reps in 16:10

Also did static calf and ab holds.

It all comes down to the next workout now. 1RM's here I come.

EDIT: E-bol is definitely starting to work. After that killer workout I only have light DOMS in my back. Good stuff.

slipstrm15 · Post by **slipstrm15** » Sun Jan 02, 2011 1:49 pm

Feast Workout 5: 1RM Day!

So I did my last transition workout before GLP on the 30. My maxes weren't quite as high as I thought they would be (after looking a 1RM calculators) but hey PR's are PR's! I cannot wait to get back in to the gym tomorrow and start tearing up the loading pattern.

Bench Press: 240 x 1 (PR! Failed halfway at 250 could definitely have gotten 245)

DB Pullover: 60's x 10 (also a PR)

Squat: 325 x 1 (PR! Wanted to do more but my lower back felt more tired than usual)

SLDL: 155 x 8

EDT 1:

DB Shoulder Press: 60's x 6, 6, 6, 6, 5, 5 (+ 5 pounds from last lift)
Cable Rows: 6, 6, 6, 4, 4, 3 (+10 pounds from last lift)

63 reps in 18:35

Supplemental Lifts

Leg Press: 360 x 10, 410 x 10, 450 x 8

Static Calf Holds

EDT 2:

Skullcrusher: 90 x 6, 6, 5, 5, 5 (+ 10 pounds from last lift)
BB Curls: 90 x 6, 6, 5, 5, 4 (+ 10 pounds from last lift0

53 reps in 13:25

Hope everyone's ready to keep crushing PR's for the New Year