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Thread: Faiz's FIRST OFFICIAL OFF-SEASON
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12-14-2006, 08:34 AM #81
Stop bitching.. you got 5 weeks to go
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12-14-2006, 08:36 AM #82Banned
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about freaking time!
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12-14-2006, 03:02 PM #83
how long are your sessions?
I see stuff like Legs, back, and shoulders and it scares me..
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12-14-2006, 08:56 PM #84Banned
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Originally Posted by chest6
Legs take a bit longer 1:15 trying to get down to 1....
Back day is 1 hour
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12-14-2006, 09:26 PM #85Banned
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Thursday December 14 2006...6:40 p.m. Week 1
Phase 2: Length 6 weeks
Chest; Triceps; Legs
Note: The last set of each excersice is followed with a drop set trying to achive a rep total.
General Warm up : 5 min Treadmill followed with stretching
Flat DB Press
Set 1: 80lb:11 reps
Set 2: 85:9 reps
Set 3: 85: 6 reps * failure
Set 4 drop: 95: 5 reps (Nark im coming for u), 50 :6 reps, 40: 4 reps
Incline Flies
Set 1:35 :12 reps
Set 2:45: 10 reps
Set 3:50: 6 reps
Set 4 drop: 55: 5 reps , 40:5 reps , 35 : 5 reps
DB pulll over elbows in
Set 1: 35 : 12 reps
Set 2: 40 : 12 reps
Set 3: 45: 12 reps
Set 4: 60 : 7 reps . 40 : 8 reps
At this point triceps were hurting/badly i didn not no i would do so poorly on dips
Dips
set 1: **Y W :11 reps
set 2: **Y W: 8 reps
set 3: 15: 8 reps
set 4 : 20lb: 4 reps, **Y W: 8 reps
owned
Tricep Pressdowns
Set 1: 130: 12 reps
Set 2: 135 : 10 reps
Set 3: 135 : 10 reps
Set 4 : 40 : 4 , 130:4 reps, 115: 5 reps
owned x2 triceps were done
Leg Curls
The machine doesn't have numbers so i counted total plates/stack w/e u wanna call it
Set 1: 13: 15 reps
Set 2: 14: 12 reps
Set 3: 15: 10 reps
Set 4: 17 : 4 reps, 15 : 4 reps, 14: 4 reps, 12:5 reps
Leg Press
Diffrent machine i think it was heavier it looks like nark machine
Set 1: 630: 12 reps
Set 2: 675: 10 reps
Set 3: 720 : 10reps
Set 4 drop: 770 :6 reps , 675:6 reps, 630 : 8 reps
Hack Squats
Ass to Calves ouch
Set 1: 140: 12 reps
Set 2 160: 12 reps
Set 3: 160 :12 reps
Set 4 drop: 190: 11 reps , 140: 8 reps
Next week im going to start at 190 really squeezed them here...
Seated Calf-Raises
Set 1: 100 : 15 reps
Set 2: 100: 12 reps
Set 3: 120: 10 reps
Set 4: 130 : 6 , 120: 4 reps , 110: 4 reps, 95 : 5 reps
* Nark... questions...
I have noticed on my 3-4th excercises my tri's were gone and in general some of my lift poundage have decreased..... I'm assuming because of the new volume?
I belive im looking a little smoother as well...
Had another question but dont remember what it was.... i will holla later...
Other than that ... awesome session
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12-15-2006, 12:35 PM #86
Just looking at the last post.. what the hell are you doing Chest/Tri's and Legs on the same day for?
Doesn't even make sense.
To the routine:
Incline Flies? Change to presses to move more weight to utilize/recruit more muscle fibers for growth. Then finish it with say PecDec or something similar. Proper form on incline is imperative, otherwise you'll end up working anterior delts and fail to build your upper chest like most ppl make the mistake of doing.
Legs need their own day, it's that simple.
(Faiz, just check out pics on page 2, looking GREAT, big changes)
Stick to what you're doing, obviously whatever Nark has you doing is working so don't let anyone tell you different).
Stick with one person and run with it, if you listen to too many ppl it can really make it impossible to make gains because you'll constantly be changing things around.
C really knows his stuff, so I'd have faith in what he's telling you.Last edited by IBdmfkr; 12-15-2006 at 12:51 PM.
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12-15-2006, 01:17 PM #87Originally Posted by I**mfkr
And he has made some serious muscle gains... Everyweek he's been putting on 2 lbs and getting harder.
I chose not to explain what we were doing on the open forum.. but i'll give you a run down.
When i started bodybuilding 9 years ago i tried a lot of things.
The coach i eventually progressed to told me this: "Everything works in bodybuilding.. but nothing works indefinately".
Without going into too much detail, what we're doing constitutes:
Deload; borderline progressive over-training; followed by a deload...and a maintenance phase.
In a cyclic fashion.
6 weeks is the upper limit after which gains, due to a shock technique, cease.
The way the cycles are layed out they force an adaptive response at base... and progressively.
As alluded to above, progress is not indefinate so a deload will be incorporated at the peak of the adaptive curve.. followed by a maintenance phase.
Then we re-assess and switch gears again. We'll probably use this technique only once this year.
At the rate we're going though, Faiz will add 20 lbs of muscle from this shock... He's added 13 so far.
My training partner, another one of my projects, is up 37 lbs thus far.
That's the basics... You personally can hit me up for more on it.
Nark
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12-15-2006, 09:05 PM #88Banned
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Originally Posted by I**mfkr
Thank you..
Nark.. u' da milkman...
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12-15-2006, 09:20 PM #89Banned
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Friday December 15th 2006...7:00p.m. Week 1
Phase 2: Length 6 weeks
Back: Shoulders; Biceps
Note: The last set of each excersice is followed with a drop set trying to achive a rep total.
General Warm up : 5 min Treadmill followed with stretching
Warm-up Seated Side Laterals
Set 1: 15lb: 15 reps each side
Set 2: 15: 15 reps each side
Wide Grip Pull-ups ( at body weight to failure)
set 1: 12 reps
set 2: 8 reps
set 3: 8 reps
set 4:8 reps
Set 5: 7 reps
T-bar Row
Made my own torso parrelled to the floor
Set 1:115:11 reps
Set 2:150 11 reps
Set 3: 170:8 reps
Set 4 ( drop set) : 180 =4 reps, 150 :4 reps, 125 : 4 reps , 115: 4 reps
1 arm DB row
Set 1: 70: 12 reps
Set 2: 80: 11 reps
Set 3: 85: 8 reps
Set 4 : 95 : 6 reps , 70 : 8 reps
Seated Miltary press
Set 1: 125lb:12 reps
Set 2: 135:10 reps
Set 3: 150: 8 reps
Set 4 (drop set) : 155: 4 reps , 135 : 4 reps, 115:4 reps
Upright Rows
Set 1:75 :13 reps
Set 2:85: 12 reps
Set 3: 95: 10reps
Set 4 drop set :125 : 4 reps, 85 : 10 reps
DB Shrugs
Feet planted no cheating
Set 1: 65:12 reps
Set 2: 65:12 reps
Set 3: 70: 10 reps
Set 4: 95: 4 reps , 65: 8 reps, 40: 4 reps
Seated Alt DB curls 10-12 reps each arm
Set 1: 25lb: 10 reps
Set 2: 30: 8 reps
Set 3: 30: 10 reps
Set 4 (drop set): 35 : 4 reps , 25: 4 reps , 20: 4 reps, 10:6 reps
[I]Awesine session.... I]
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12-15-2006, 09:24 PM #90
Whats your split look like? (Days you workout and what bodyparts)
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12-15-2006, 09:39 PM #91Banned
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Monday Legs/Chest/Tri's
Tues Shoulders/Back/Bi
Wed OFF
THurs CHest/tri/legs
Friday Back/shoulder/bi's
Sat- Sun Off
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12-15-2006, 09:41 PM #92
You don't feel as if your Chest/Tri workout affect your Shoulder routine on the following day or cause you to be over training or simply holding back your shoulder development from unintentionally training shoulders the day before?
Also you only take 2days in between your leg routines, are you hitting the same exact movements each day, if so do you feel as if this is leading to over training or possibly cause an injury?
Just curious.-B D
DO NOT ASK FOR A SOURCE, NONE SHALL BE GIVEN.
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12-15-2006, 09:57 PM #93Banned
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You don't feel as if your Chest/Tri workout affect your Shoulder routine on the following day or cause you to be over training or simply holding back your shoulder development from unintentionally training shoulders the day before?
Also you only take 2days in between your leg routines, are you hitting the same exact movements each day, if so do you feel as if this is leading to over training or possibly cause an injury?
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12-15-2006, 10:04 PM #94
I only do 4-6sets for chest once every 6days, it's the intensity and progressively overloading the muscle week after week that counts not the number of sets that are preformed..
Anyhow just giving you another point of view and another perspective to look at. Let us know how you're coming along.
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12-15-2006, 10:09 PM #95Banned
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I do appreciate ib, really do but as u stated i got stick with it and run with it.. and so far i feel im doing well..
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12-15-2006, 10:50 PM #96
Keep the log going, interested to see how it turns out.
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12-16-2006, 08:05 AM #97Banned
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Saturday December 16th 2006 Phase 2
Rest
Side note*
Have a work christmas party to attend this evening i really don't want to cheat at all. I ordered the salmon so we will see what happens.
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12-16-2006, 09:21 AM #98
^^ Eat Faiz.
Review your diet outline...and make food choices that fall with in your guesstimate.
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12-16-2006, 11:37 PM #99Banned
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Just got back.....
The menu was as follow
1st Bread ( passed)
2nd soup ( ate the veggies)
3rd plate of pasta ( PASSED)
4 Salad ( ate it)
5) Salmon and Potatoes ( about 140-170 grams ) and veggies ( ate this as it's in my diet anyways)
6) desser small piece
Feel guilty actually...
I think i did well.. only 3 carb meals today.. but eating a 2xpro/fat meal right now
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12-16-2006, 11:38 PM #100Banned
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Sunday December 17th 2006 Phase 2
Rest
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12-17-2006, 12:47 AM #101Originally Posted by FaizakaFez
I just got back in from my girl's company dinner.
Dress code: Elegant.
First course: soup [bread served on side]: pass *boring*
I combined the other 2 courses into one huge plate lol (rice and peas; steamed fish; baked ham; baked pork; jerk pork; veggies... that's alli can remember right now)... and washed it down with a diet coke
Then for desert i had a load of assorted chocolates.. wasn't in a cake/ice-cream (or whatever they served) mood.
I know my next training session will be awesome.
Tonight's meal has me pumped to the gills.. vascularity running down my forearms.
Don't you wish you hadn't passed on the bread?
j/k
holla
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12-17-2006, 08:59 AM #102Banned
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LOL........
*crys at my breakfast*
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12-17-2006, 08:00 PM #103
*eats more chocolate*
Honestly man.. i'm proud of you.
Your anal mindset may be better applied during your contest prep though.. You know i've said this from the beginning.
Lemme know if the volume gets too much for you and we'll backpeddle immediately back to a more 'sane' approach. I think the first phase was ultimately, and impressively, effective... so lemme know
btw: YGPM
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12-17-2006, 08:54 PM #104Banned
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I check the pm... both lol...
One F**ing lol....
i dunno bro, im hella sore back arms etc.. but i like it i mean its a complete change from what i have Ever done. A complete shock. I think i can handle it. I mean now it's challenge to a next level ya know?
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12-17-2006, 08:56 PM #105
you can't "think" you've gotta know.
If it becomes too hard lemme know asap
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12-17-2006, 09:01 PM #106Banned
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I just don't want to quit.. or feel like i couldn't handle it...
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12-18-2006, 08:39 PM #107
"pumped to the gills"
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12-18-2006, 09:23 PM #108Banned
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Monday December 18th 2006 6:45pm Week 2
Phase 2: 6 weeks
Legs : Chest : Triceps
Note: The last set of each excersice is followed with a drop set trying to achive a rep total.
General Warm up : 5 min Staitionary Bike followed with stretching
Squats
Set 1 : 295 : 10 reps
Set 2 : 295: 10 reps
Set 3 : 295 : 10 reps
Set 4 : 295 : 10 reps
Set 5 : 325 : 5 reps , 275: 7 reps 225: 8 reps
Puddles of sweat and had to catch my breath
Lyring Leg Curls Super Seted with Stiff Legged Deads
the LLC machine does not have weight numbers so i am listing plates
Lying LC Set 1: 14 : 13 Reps SLD Set 1 : 185 : 10 reps
Decreased the SLD weight back was killing me
Lying LC Set 2: 15:10 Reps SLD Set 2 : 135 : 10 reps
Lying LC Set 3: 16 : 10 Reps SLD Set 3 : 135 : 10 reps
Lying LC :Set 4 : 17 : 5 reps, 15: 5 reps, 14 : 5 reps, 12: 5 reps
SLD :Set 4: 185: 10 reps, 135: 6 reps
Seated Calf Raises
Set 1: 100: 15 reps
Set 2: 110 : 12 reps
Set 3: 120 : 110 reps
Set 4 : 130 : 7 reps , 120 : 4 reps , 110 : 4 reps, 100: 5 reps
Incline DB Press
Set 1 : 80 : 12 reps
Set 2 : 80 : 10 reps
Set 3 : 85 : 6 reps
Set 4 : 90 : 4 reps , 55 : 6 reps, 40 : 6 reps
Flat Barbell Bench Press
Set 1: 185 : 8 reps
Set 2: 185: 9 reps
Set 3: 185 : 9 reps
Set 4: 205 : 5 reps , 185 : 4 reps : 135: 5 reps
Flat Flies
Set 1: 35 : 14 reps
Set 2: 40 : 12 reps
Set 3: 50 : 6 reps
Set 4: 55: 4 reps, 40: 5 reps, 30 : 6 reps
Tricep Press down
Set 1: 135 : 12 reps
Set 2: 135 : 12 reps
Set 3: 140 : 10 reps
Set 4: 155 : 4 reps , 125: 6 reps, 110 : 5 reps
Tricep over head extensionSet 1: 30 : 12 reps
Set 1: 45 :10 reps
Set 2: 45 :10 reps
Set 3: 50 : 8 reps
60: 6 reps, 50: 4 reps, 30 : 5 reps
Tri's were pumped. Looked damn good actually.. THe session was LONG and brutal.. well over 1 hour.Also after inclines my right elbow part of the arm top and bottom were hurting as if i pulled somehing. The incline bench was messed up as i was bringing the db up first set my right hand gave out and swung to the ground so i assume it was b/c of this..Last edited by JohnboyF; 12-19-2006 at 11:10 AM.
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12-19-2006, 08:58 PM #109Banned
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Tuesday December 19th 2006...6:45 p.m. Week 2
Phase 2: Length 6 weeks
Shoulders; Back; Biceps
Note: The last set of each excersice is followed with a drop set trying to achive a rep total.
General Warm up : 5 min Treadmill
Warm-up Seated Side Laterals
Set 1: 15lb: 15 reps each side
Set 2: 15: 15 reps each side
Seated DB Shoulder Press
set 1: 75 :10 reps
set 2: 75: 7 reps * shoulders gave out decreased weight
set 3: 70: 10 reps
set 4 drop: 85: 4 reps , 55: 4 reps 45 :4 reps
Up-Right Rows
Set 1: 85lb:12 reps
Set 2: 95: 9 reps
Set 3: 95: 10 reps
Set 4 Drop: 125: 4 reps , 85 : 11
Bent Lateral Raises
Set 1: 25 : 12 reps
Set 2: 25: 11 reps
Set 3: 25 :10 reps
Set 4 : 35 : 6 20: 6 , 15: 4 reps
Wide Chin-Ups
Went in to these right away
Set 1:Body weight :11 reps
Set 2:Body weight: 7 reps
Set 3: Body weight: 9 reps
Set 4: Body weight: 8 reps
Set 5: Body weight: 7 reps
Bent Over Barbell Rows
Set 1: 175: 10 reps
Set 2: 175: 8 reps
Set 3: 185: 9 reps
Set 4 drop: 195 : 4 reps, 175: 5 reps, 135: 5 reps
Narrow Cable Row
Set 1: 195:10 reps
Set 2: 195 : 8 reps
Set 3: 205 : 8 reps
Set4: 215 : 4 reps , 185: 4 reps 135: 4 reps
Barbell Curls
Set 1 : 65 : 10 reps ( arms were fried)
Set 2: 65 : 8 reps* rest pause + 2
Set 3: 75 : 4 reps , 55: 4 reps , 35 : 4 reps
1 Arm Preacher Curls
Set 1: 25lb: 9 reps
Set 2: 25: 8 reps
Set 3: 35 :4 reps , 25 : 4 reps , 20 : 4 reps
Good Session! arms were soo pumped i could barely take my t off..
still cant get it down to 1 hour
Nark... can i encorpate a pre-work out stimulant?Last edited by JohnboyF; 12-19-2006 at 09:05 PM.
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12-19-2006, 09:07 PM #110
Faiz you freak!!! LOL.
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12-19-2006, 09:08 PM #111
Yes.
And please check your equipment prior to use.. so as to avoid injury.
What if, with the dumbbell falling, you had ripped the muscle clean from its insertion on your clavicle?
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12-19-2006, 09:08 PM #112Banned
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Originally Posted by WidowMaker
lol widow whats up brother... im serious i tried to take my Vit C post workout i could get my arms up almost dropped the pill...
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12-19-2006, 11:47 PM #113
Injuries will end a career and/or set you back years in your training.. be more careful.
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12-20-2006, 08:07 AM #114Banned
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Originally Posted by I**mfkr
This was the thing.. the incline bench was adjusted but between the portion where ur but goes and back there was a larger than normal gap ( could have been a diffrent style) but any how when i propped the wieghts on my knees to get'm up my butt kinda dropped into the larger gap thus messing up my arm's poistion.. but i will be more careful next time..
Also nark, i**, widow ( saw u reading right now)
when i make my own tbar with a bar the back end of the bar was lifting off the ground...?
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12-20-2006, 08:20 AM #115Originally Posted by FaizakaFez
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12-20-2006, 08:21 AM #116
set 4 drop: 85: 4 reps
some good ass weight man....damn!
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12-20-2006, 08:24 AM #117Banned
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Originally Posted by Columbus
ahhh i kept the bar straight i think. dont remeber iwas in squat rack though... hmm i will keep it on angle though on thursday..
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12-20-2006, 08:27 AM #118Banned
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Wednesday December 20th 2006 Phase 2 :Week 2
Rest
Notes not as tired as last week... think my body is learning who knows...i hope so..
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12-20-2006, 08:31 AM #119
hows the diet? Cheating at all? Just high clean cals? No cardio right? Doing well bro! Im taking tomorrow off....I need it!
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12-20-2006, 08:33 AM #120Banned
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Originally Posted by Columbus
Cheating nope... way toooo anal i might cheat by drinking an extra diet soda so i move 1 can to 2 cans sssshhhhh ... or chew two pieces of gum in day instead of one during my workout only ... but thats just me..
Cals are cycled i.e Training v.s Non Training but ratios i.e carbs,fat pro %'s are the same
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