The Original Online BODYBUILDING SUPPLEMENTS FORUM. Advanced Techniques. Pro Tips & Insights. The Best Advice!

Hey everyone, I'm back!

I've been rehabbing a Elbow issue (Snapping Triceps Syndrome, Ulnar nerve that won't stay in the groove). Using Convict Conditioning the last few months has made a huge difference. It's 90% problem free now and I'm not getting the surgery the specialist recommended.


Alright, after a long call with Rob (Thanks again man!) we've got a plan for the Meteoric that allows me to run both weights and bodyweight training.


Diet:
Paleo on Training Days, eat every 2-3 hours but 50% of calories/carbs will be 30 mins after finishing post workout drink.

Warrior Diet on off days
- Some HIIT or LISS cardio in on these days.
-I'm going to experiment with the following: Dose 3 g of GABA at say 8am. Once tingling subsides, 5g of BCAA's. Repeat every 3 waking hours.
-3 caps MPS prior to 3 biggest meals

Weekends – Anything goes in reason. I'll basically dirty up the Paleo with some rice/low gluten grains. Heck, Coach Wade Johnson says Pizza is Anabolic!
-25g (spread out) of creatine mono (I'd rather use di-creatine malate, but I'm having difficulty finding it in Canada)
-Anabeta on weekends only.



Training (Meteoric)

Mon: This will be 2 big movements following GLP1. Rob selected the following keeping in mind my elbow being aggravated by bench press and I also have a broken/displaced L5, so... I probably shouldn't squat much....
-EZ Curl Bar Pullovers
-Russian Step Up

Wed:
EDT Block 1:
- Kneeling Barbell Jammer Press
-1 Arm DB rows.

EDT Block2:
- Squats with Supersquat Belt/Loading Pin from IronMind
- Romanian deadlifts, or if my back starts bothering me: Step Ups onto a high box w/ lighter weight, works the hams more.

Fri:
-Convict Conditioning
-15 rep range, do the circuit
-Rest 2 min
-Repeat total of 3 times.



Supps:

Up until now I've just been using "The Drink" with my Convict Conditioning. I've grabbed a few things here and there over the last 3 or 4 months as things go on sale. I may have gotten carried away, but oh well...

Pre:
-GABA 3g 45/30mins pre
-Caffeine after flushing is gone
-NO ECGC! (Well, maybe on off days)

Pre/Intra/Post:
-Start 10 min before workout (1/3 before, 1/3 during, 1/3 after)
-Synthagen (5,5,5)
-Karbolyn (50g max)
-Glycergrow (3spoons),
-Creatine Mono(3g pre/3g post) (Again, Di-creatine malate would be better...)
-Tranquillogen. I'll start with 2, but I'll experiment with 1.

Sleep:
-Melatonin,
-L-tryptophan (on empty stomach) or 5-HTP (if belly full of aminos). I've been taking L-tryp for a while now and love it. I've got some 5-HTP that I'm going to compare it to.


Well... That's the plan for now. I'm just waiting for some things to show in the mail. I've got a couple Plyo Boxes I'll build this weekend. I get my 1RM's down, then Vegas for a week, then I can get started!

Looking forward to this!

Phase 1: Workout 1
Well, I'm getting used to these movements. Just figuring out where I am really. I'm not feeling as spent as I should.

These will look a little light and all over the place, but this gives me a starting point for the next 2 workouts this week. Remember, I've taken quite a bit of time off, and then the last few months has been body weight only movements.

Superset Fashion:
-EZ Curl Bar Pullovers
45x8
55x8
55x9
65x7
65x8

-Russian Step Up
50x6
55x8
60x6
60x8
70x8


Question: I'm concerned about causing issues with the pullovers. I've always heard Brooks Kubik say how easy it is to cause permanent damage with the pullover. Any advice on how to do the pullover safely?

1. Don't use too much weight
2. Don't let your form get sloppy
3. When in doubt, refer to points 1 and 2 above...

Honestly man, the pullover is like any other movement. There's always a risk of injury, it's just how well you manage points 1 and 2 above.

Biggest issue I see is letting the weight fall back, quickly trying to reverse movement from the bottom and.... there's your muscle/joint other tear

On the Russian Step ups, use heavy DB's if at all possible. I've used and seen it with a barbell, but have also seen it go horribly wrong (forwards and backward).

Your truly made all of these mistakes, and learned the hard way...

Haha, great advice!

Ya, I saw the vids of the barbell step ups. Nooo F'n way! I'm using dumbbells all the way. I've got Olympic dumbbell handles so I can load them up!



On my off days, I'm to take 3 caps MPS before my 3 largest meals. But on my off days I'm eating Warrior. Is the advice still to take 7 caps prior to my massive meal or is it 9 (all 3x3 at once?)


For Food:
Yesterday: Needed to get Calories over 2500. Carbs a bit high.
Calories 1,764
Carbs 177
Fat 82
Protein 75

Today: Pretty much what I was aiming for.
Calories 2,433
Carbs 114
Fat 145
Protein 180

Given you're IF approach, all 9 need to be consumed prior yes.

REASON: Synthagen leverages the effects of food on several levels. 1.) It generates a faster and more sustained state of protein synthesis and 2.) It has a nutrient re-partitioning effect.

With respect to the latter, it's quite noticeable. I call it "the buffet effect". Normally when you eat a TON of food, it all goes right to your stomach. You feel bloated, sluggish etc.

Repeat that same experiment with MPS and you don't get the stomach bloat. You do get a profound sense of muscle fullness and vascularity if you're already lean. It'll also carry the PS qualities of the meal out farther, making that meal mean so much more in the long run.

Try that on for size, and let us know how you like it!

Thanks Rob. It's great having you along for the ride.

Food: My carbs are waaaaay too high. The 50g of Karbolyn skews it too.
Calories 2645
Carbs 213
Fat 141
Protein 122


Workout #2 Week 1, Day 3:
Superset Fashion:
-EZ Curl Bar Pullovers
75x3
75x4
80x4

-Russian Step Up
90x5
90x5
100x4

Wow, my 1RM's jumped huge. Obvious to me it's the CNS still adapting as these are new movements and I've been doing bodyweight exercises for a while.

Am I going to have an accurate 1RM for the calculators at the end of my next workout?

No workout today, just food.

Calories 1,535
Carbs 99
Fat 88
Protein 107

When I went to have my meal today, I kept stuffing my face until I just about felt sick. I couldn't possibly fit more. Looking at my macros, I should have skipped the glass of pineapple juice and washed it down with cream instead... That would have gotten calories, protein and fat up, and the carbs down.

I'm going to do workout #3 tomorrow first thing fasted. Is it ok to immediately start the weekend portion of the diet? This way I can get back on track with the mon, wed, fri and I figure it'll drive the carbs straight into the muscle being immediately after the workout.

Yes BUT before you do that, PLEASE check your resting heart rate. There's a HIGH likelihood you don't need workout 3.

RobRegish wrote:Yes BUT before you do that, PLEASE check your resting heart rate. There's a HIGH likelihood you don't need workout 3.

Hmmm, I haven't been monitoring my heart rate, usually I only do that during famine.


I did end up doing the workout as laid out in week 1 workout #3 (Fri) of the Meteoric. I'm glad I did. I feel alot more confident that these are accurate 1RM's.

It was as follows:

EZ Curl Pullovers: 90x2 1RM=96lbs
Russian Step Ups: 120x3 1RM=132lbs

I'll be using these for the GLP1 calculator.

I'm falling behind here because I've been traveling for work.


Monday's workout was GLP1 using the calculator included with the Meteoric.
Went exactly according to plan:

EZ Curl Pullover: 50x10, 55x8, 60x8, 65x8, 75x8, 80x8
Russian Stepups: 70x10, 75x8, 80x8, 90x8, 100x8, 105x8

Monday's Macros:
1,975 Calories, 132g Carbs, 113g Fat, 111g Protein


Due to the travel, I've missed Wed's EDT workout. I'll be getting home friday aft. I'll be able to do Friday's workout then.


All in all, feeling pretty strong. Both my wife and I can see major changes already too.

Monday GLP1 workout #2:

EZ Curl Pullover: 50x10, 60x8, 65x6, 75x6, 80x6, 85x6 New PR!
Russian Step Up: 70x10, 80x8, 90x6, 100x6, 105x6, 115x6 New PR!

I'm on the road again with work. I'm making the best of my Diet. Really tough when I'm always taking clients out for dinner and drinks.


Getting stronger and leaner every day! This MPS is such a quiet hero. This is despite my lack of sleep, not great diet, and missing a couple workouts.

warriorcookie wrote:Monday GLP1 workout #2:

EZ Curl Pullover: 50x10, 60x8, 65x6, 75x6, 80x6, 85x6 New PR!
Russian Step Up: 70x10, 80x8, 90x6, 100x6, 105x6, 115x6 New PR!

I'm on the road again with work. I'm making the best of my Diet. Really tough when I'm always taking clients out for dinner and drinks.


Getting stronger and leaner every day! This MPS is such a quiet hero. This is despite my lack of sleep, not great diet, and missing a couple workouts.

Nice work warrior.....

I'm closely watching and learning!!!

I'm still here!


Long story short, while working out I ripped my stitches in my abdomen, then the next week ripped the ones in my calf twice... That one hurt alot and I caught alot of crap from my wife and the doctor. I decided to take it easy for a couple weeks.



Sooo. To ramp back up I did a body weight workout on Friday, took the weekend off, then repeated my last GLP workout on monday. Seems like I haven't lost any strength. I believe I'm back on track.


Monday GLP1 workout #2 (again):

EZ Curl Pullover: 50x10, 60x8, 65x6, 75x6, 80x6, 85x6
Russian Step Up: 70x10, 80x8, 90x6, 100x6, 105x6, 115x6