Justin's + Nick's TFOF ( CUT)

Justin · Post by **Justin** » Tue Apr 05, 2011 9:29 pm

Hey Rob, for my feast I was looking at my custom workout again, and I was wondering if after my chest,back EDT I could perform 1 set of chin ups to focus on the upper back?!?

Thanks

RobRegish · Post by **RobRegish** » Wed Apr 06, 2011 5:57 am

Justin wrote:Hey Rob, for my feast I was looking at my custom workout again, and I was wondering if after my chest,back EDT I could perform 1 set of chin ups to focus on the upper back?!?

Thanks

A. Yes, always a good idea to include a vertical pull in addition to your horizontal/mixed pulls (i.e. T-bar rows), when constructing your workouts....IF you can recover from it.

I'm betting you can...

Justin · Post by **Justin** » Thu Apr 07, 2011 4:27 pm

Hey Rob I was wondering sinse I will be performing my arm EDT block during Leg day is it okay if I do a Ab edt block once a week on a off day before SIS cardio per say?

RobRegish · Post by **RobRegish** » Thu Apr 07, 2011 10:36 pm

Justin wrote:Hey Rob I was wondering sinse I will be performing my arm EDT block during Leg day is it okay if I do a Ab edt block once a week on a off day before SIS cardio per say?

That would be a resounding "no". I/we're concerned that ab recovery may lag and thus, impair your next squat/DL etc. workout..

Health first...

Justin · Post by **Justin** » Fri Apr 08, 2011 6:51 pm

FEAST WORKOUT 1

Decline Bench Static Hold: 425 x 14 seconds This kills the wrists ( any tips??)

EDT Block 1

BB Bench: 205 : x 5, 5, 6, 5 , 5 , 5 TOTAL: 31 reps
Barbel Row: 225: 5, 5, 5, 5, 4 , 4 TOTAL: 28 reps

Wide grip chin ups x 5

Static Hold : Military BB: 275 x 20 seconds ( was lighter then expected)

DB press: 60: 6, 5, 5, 5, 5, 5 TOTAL: 31 reps

Overall was an awesome workout, very tough I was sweating more then I expected. and the weights seemed to have dropped a little over my week off ( BB bench) but I'm sure it will come right back up!

RobRegish · Post by **RobRegish** » Fri Apr 08, 2011 8:26 pm

Justin wrote:FEAST WORKOUT 1
Decline Bench Static Hold: 425 x 14 seconds This kills the wrists ( any tips??)

EDT Block 1

BB Bench: 205 : x 5, 5, 6, 5 , 5 , 5 TOTAL: 31 reps
Barbel Row: 225: 5, 5, 5, 5, 4 , 4 TOTAL: 28 reps

Wide grip chin ups x 5

Static Hold : Military BB: 275 x 20 seconds ( was lighter then expected)

DB press: 60: 6, 5, 5, 5, 5, 5 TOTAL: 31 reps
Overall was an awesome workout, very tough I was sweating more then I expected. and the weights seemed to have dropped a little over my week off ( BB bench) but I'm sure it will come right back up!

Great work!! Behold, traction is headed this way...

Justin · Post by **Justin** » Sat Apr 09, 2011 10:17 am

Hey rob during my decline hold I noticed that my wrists were giving out way before my chest/arms.. it was more of a painful thing then a muscle sore while when I did my shoulder and dropped weight and tried held for 20 seconds I got a great feeling in my shoulders?? Is there any tips or should I try maybey doing my holds a little but lighter on decline bench so my wrists get used to the heavy weights and my muscle will feel it more??

because right now I'm scared of injuring myself!

RobRegish · Post by **RobRegish** » Sat Apr 09, 2011 9:38 pm

Justin wrote:Hey rob during my decline hold I noticed that my wrists were giving out way before my chest/arms.. it was more of a painful thing then a muscle sore while when I did my shoulder and dropped weight and tried held for 20 seconds I got a great feeling in my shoulders?? Is there any tips or should I try maybey doing my holds a little but lighter on decline bench so my wrists get used to the heavy weights and my muscle will feel it more??

because right now I'm scared of injuring myself!

I don't do the "lighter" thing, neither should you...

Here's what I/we use!!!: Dammit! My WiFi crapped out on me again. Tell you what...

RIGHT HERE - https://www.precisiontraining.com/special-links/

You're looking for the "Alan Trombetta padded hand grips". Solutions for everything in my/our world.

3Faces of Fear(tm) 4Life..

Justin · Post by **Justin** » Sun Apr 10, 2011 1:45 pm

Thanks I'm going to check those out they look very interesting!

Nick-is-TLF · Post by **Nick-is-TLF** » Wed Apr 20, 2011 8:58 pm

upper #2 (just static + edt)

decline bench static: 495, 10 sec, 14 sec

edt:

bench press: 195 lbs X 8,6,6,4,5,5
barbell row: 180 lbs (excluding bar) X 8,8,8,8,8,8

db shoulder press: 60 lbs X 8,6,6,6,6,6

Lower #2 (just static + edt)

rack pull( static) : 495 lbs, 15 sec
585 lbs, 10 sec

deadlift: 275 lbsX 8,8,8,8,8,8
leg extension: 140 lbs X 8,8,8,8,8,8

calf static: 495 lbs, 15 sec
585 lbs, 10 sec

barbell curl: 105 lbs X 8,8,6,6,5,5
dumbell extension: 40 lbs X 8,8,8,8,8,8

upper #3

static decline bench: 585 lbs, 10 sec X 2

edt

bench press : 195 lbs X 10,8,7,8,9,5
db extension: 40 lbs X 10,10,10,10,10,10

db shoulder press: 60 lbs X 10,7,5,6,4,5

lower #3

static rack pull : 495 lbs 15sec, 585lbs 15 sec

edt
deadlift: 275lbs X 8,9,9,9,9,9
leg extension: 140lbsX 10,10,10,10,10,10

barbell curl: 105lbsX 8,8,7,6,6,5
db extension: 10,10,9,9,8,7

Nick-is-TLF · Post by **Nick-is-TLF** » Wed Apr 20, 2011 8:59 pm

finally got around to posting workout results!!

RobRegish · Post by **RobRegish** » Thu Apr 21, 2011 6:59 am

Results be what we're all about!!

GREAT work!!!!

Justin · Post by **Justin** » Mon May 02, 2011 6:50 pm

Haven't updated in a while but I just entered the cruise phase and Im performing GVT for it as I want to increase my endurance and strength if possible!! As far as diet comes Im cutting calories on off days and keeping them on maintenance on workout days because I'm still trying to cut quite a few percentages!!

What do you think Rob?