Faiz's FIRST OFFICIAL OFF-SEASON

**IBdmfkr** · 12-29-2006, 09:41 PM

Try not leaning forward so much and let the weight set back on your heals a bit, push up through your core. Hard to explain, you should feel it a bit in your lower back but not to such an extreme degree. I've started wearing a belt with anything over 400 for reps.

**JohnboyF** · 12-29-2006, 09:45 PM

thanks **... i just find when the weight gets heavy i start to lean over and if i try to keep my back straight i will tip over backwards..

***Narkissos*** · 12-29-2006, 11:21 PM

Originally Posted by I**mfkr

Try not leaning forward so much and let the weight set back on your heals a bit, push up through your core. Hard to explain, you should feel it a bit in your lower back but not to such an extreme degree. I've started wearing a belt with anything over 400 for reps.

Good Advice.

What Faiz suffers from is an underdeveloped posterior chain... I've already discussed this with him.

I'm changing his regime right now to prioritise that specifically during the next phase.

Simply put, his hamstrings are underdeveloped... Thus when he sits down and back they can't support the descent (as they act as secondary support musculature during the descent).. so he feels like he'll topple over when he's in the biomechanically correct position.

To 'correct' this he leans foward.

So to fix this we must both strengthen his posterior chain...and re-address his biomechanics

(and add a belt to anything over 400 lbs for reps

)

**JohnboyF** · 12-29-2006, 11:23 PM

* cries more ham work.

Serious note.. Nark did say when he first saw me my Hams were underdevloped.. i can barely squat normally with-out falling backwards or i need to keep a wide stance.

**audis4** · 12-30-2006, 12:04 AM

Originally Posted by I**mfkr

Try not leaning forward so much and let the weight set back on your heals a bit, push up through your core. Hard to explain, you should feel it a bit in your lower back but not to such an extreme degree. I've started wearing a belt with anything over 400 for reps.

ok, I'll try that. Thanks I-B-D.

**IBdmfkr** · 12-30-2006, 12:04 AM

Yep, due to weak hamstrings and lower core. More ppl than you'd imagine suffer from this, mainly because they lack core compound movements in their routines. It's sad to see how many top-heavy guys there are in the gyms around here.
When you deadlift they all look in amazement.

Keep it up Faiz, looks like you're making some good progress.

**JohnboyF** · 12-30-2006, 12:07 AM

Originally Posted by I**mfkr

Yep, due to weak hamstrings and lower core. More ppl than you'd imagine suffer from this, mainly because they lack core compound movements in their routines. It's sad to see how many top-heavy guys there are in the gyms around here.
When you deadlift they all look in amazement.

Keep it up Faiz, looks like you're making some good progress.

Thanks bro....

***Narkissos*** · 12-30-2006, 12:37 AM

Originally Posted by I**mfkr

Yep, due to weak hamstrings and lower core. More ppl than you'd imagine suffer from this, mainly because they lack core compound movements in their routines. It's sad to see how many top-heavy guys there are in the gyms around here.
When you deadlift they all look in amazement.

lol... FACT!

Originally Posted by FaizakaFez

* cries more ham work.

Serious note.. Nark did say when he first saw me my Hams were underdevloped.. i can barely squat normally with-out falling backwards or i need to keep a wide stance.

We'll have this fixed by the end of phase 2-beta.

I assume you read my update and you understand?

If you have any questions.. hit me up before Monday.

Nark

p.s. Happy new Year bros

**JohnboyF** · 12-30-2006, 12:56 AM

Thanks again C...

Horray for re-feeds

**JohnboyF** · 12-30-2006, 12:58 AM

Saturday December 30th 2006 End of Phase 2a

Rest

Next week i got some changes...

**JohnboyF** · 12-31-2006, 12:22 AM

Sunday December 31st 2006 end of phase 2...

20 weeks out btw...

Monday i start phase 2 beta

Today is Eid-ul-Addha short summary its feast after the pilgrimage to Mecca ( house of god)

so when you complete the piligrimige. the pilgrimage has to be be done once in your life my parents have done it i have not yet. At the end of the piligrimage you sacrafice a lamb/goat/cow even if your not completing the trip/journey this year you have to sacrafice an animal.. my pops did 5 cows i think.. sent the money back home so it can be done there...

Any how it's just pretty much alot of meat..

We go pray

Have brunch.

Eat lunch at uncles with my aunts

then you go for dinner where ever ur invited this year were going to my dads friends house..

so the first two places i can stick to my diet dinner i might have to cheat...

**JohnboyF** · 01-01-2007, 02:54 AM

sooo full....

***Narkissos*** · 01-01-2007, 06:10 AM

^^ Good.

**JohnboyF** · 01-01-2007, 05:48 PM

Monday January 1st 2007...11:15 p.m. Week 4

Phase 2-beta: Length approx 7 weeks

Chest: Biceps

C, had to make some changes so we changed up my training and diet a tad for sunday we will have from Jr-Sr in no time

Note: The last set of most excersices is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Treadmill

Incline DB press

set 1: 85 :11 reps
set 2: 85: 8 reps
set 3: 85: 9 reps
set 4 drop: 95: 4 reps , 65: 4 reps 55 :4 reps, 45:4 reps

Flat DB Press

Chest was exhausted so i had to decrease the weight from last week

Set 1: 80lb:11 reps
Set 2: 80: 9 reps *had to use the ez-curl bar 95 is the highest for str8bar
Set 3: 80: 8 reps
Set 4 Drop: 90: 4 reps , 60:7 reps, 50 : 4 reps

Pec-Deck

The peak contraction is held for 2 seconds

Set 1: 100 : 10 reps
Set 2: 100: 10 reps
Set 3: 110 :8 reps
Set 4 : 110:8 reps

Pectorial stretch 60 seconds.

One-Arm Preacher Curls

Set 1 : 25 : 12 reps
Set 2: 25 : 12 reps
Set 3: 30 : 10 reps
Set 4: 35: 6 reps

Seated Alt-DB Curl

Set 1: 25lb: 12 reps
Set 2: 25: 8 reps
Set 3: 35 :12 reps
Set 4: 25: 8 reps

Cardio 30 min : Elpicital

Notes.

C,

I know when you do cardio you just do it... dont care about kcal or hr. But i checked my HR today it was about 150-160 for the 30 min.. Should i lower the speed, resistance if i do i will be doing hardly anything?

Also i will tell you what i ate over msn

u will be proud hahaha

SIDE NOTE : CHOCOLATE brings out vascularity seriously it was weird !!!

**Columbus** · 01-01-2007, 07:35 PM

Nce return bro.....decided to include cardio again? Or was that due to last night's feast?

**JohnboyF** · 01-01-2007, 07:46 PM

The cardio was added because we made some adjustments in my diet.

**JohnboyF** · 01-01-2007, 11:22 PM

*cough bump*

***Narkissos*** · 01-01-2007, 11:34 PM

Originally Posted by FaizakaFez

C,

I know when you do cardio you just do it... dont care about kcal or hr. But i checked my HR today it was about 150-160 for the 30 min.. Should i lower the speed, resistance if i do i will be doing hardly anything?

Leave it.

Originally Posted by FaizakaFez

Also i will tell you what i ate over msn

u will be proud hahaha

Originally Posted by FaizakaFez

SIDE NOTE : CHOCOLATE brings out vascularity seriously it was weird !!!

That was due to the fat and sugar... Don't you dare think you're gonna eat it daily like i do

Holla Jnr.

-Snr.

**Columbus** · 01-02-2007, 07:25 AM

Good stuff...what kind of split are you running Falz? Looking good......keep poundin'!

**JohnboyF** · 01-02-2007, 07:51 AM

4 day split

Chest/Bi's
Legs
off
Shoulders Tri
Back

**JohnboyF** · 01-02-2007, 08:25 AM

For got to add this.. Means alot

"Aite Faiz. You did well so far. Don’t get caught up in feeling like you’ve failed… cus you haven’t. Far from actually. Like I said, the response curve was exhausted… and you gained a solid 10 lbs. Last I checked, our goal was 20 lbs from this training cycle… so we’re half-way there.  Time to re-assess and move forward."- CNS

**Columbus** · 01-02-2007, 01:22 PM

Originally Posted by FaizakaFez

4 day split

Chest/Bi's
Legs
off
Shoulders Tri
Back

I like it and might do something liek it...right now I'm giving arms a solo day....but stupid, but we'll see how it goes...what do your macros look like?

CHEST
BACK/TRPS
off
Delts
Arms
Off
Legs

**JohnboyF** · 01-02-2007, 09:02 PM

Thurday January 4th2007...6:45 p.m. Week 4

Phase 2-beta: Length approx 7 weeks

Shoulder : Triceps

Note: The last set of most excersices is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Stationary Bike

Seated Lateral Raises

set 1: 15 :15 reps
set 2: 17.5: 13 reps
set 3: 25: 8 reps
set 4: 25: 8 reps , 17.5: 10 reps 10 :10 reps

DB shoulder press

Set 1: 75:9 reps
Set 2: 75: 11 reps
Set 3: 75: 8 reps
Set 4: 75: 8 reps , 50:6 reps, 40:4 reps

Upright rows

Set 1: 95 : 12 reps
Set 2: 100: 10 reps
Set 3: 105:10 reps
Set 4: 110: 8 reps , 95: 6 reps

Close Grip Bench

Set 1 : 120: 12 reps
Set 2: 135 : 12 reps
Set 3: 165 : 8 reps
Set 4: 165 : 8 reps, 135 : 4 reps , 115: 4 reps

1 arm db french press

Set 1 : 20 : 12 reps
Set 2: 25 : 12 reps
Set 3: 35: 4 reps, 25 : 4 reps , 15: 4 reps

Tricep Press Down

Set 1: 145: 12 reps
Set 2 : 150: 12 reps
Set 3: 165: 4 reps ,135: 7 reps , 120: 4 reps

Cardio 30 min : Inclined Treadmill

Notes *

some old guy middle eastern immigrant asked me today.

r u a wrestler??

F: no i dont wrestler...

guy says : i dont no how to say it in english those ppl who lift heavy like they get real low and lift above there head?

F: oooo a olympic weight lifter??

Guy": yes ..

F; no.. i'm trying to be a bodybuilder

guy: you look like one of those guys ( olympic lifters)

I dont no if thats good or bad lol

**Columbus** · 01-03-2007, 06:17 AM

great session bro...still following......could you give me a sample of your new aqck workout? You going to be hitting deads weekly?

**JohnboyF** · 01-03-2007, 08:06 AM

Originally Posted by Columbus

great session bro...still following......could you give me a sample of your new aqck workout? You going to be hitting deads weekly?

Follow the journal if you want to see my workout and yes deads on friday

**Columbus** · 01-03-2007, 08:23 AM

I know youve done them in the past...just wondering what kind of rep range you feel works the best for you.....is it the 5x5 method or more of a 12,10,8,6 approach?

**JohnboyF** · 01-03-2007, 08:27 AM

Neither...so far i have only used a 10-15 rep scheme approach with either romanian deads or Stiff legged DL's.

I will be doing 4-6 rep approach this phase.

**JohnboyF** · 01-03-2007, 09:10 AM

Wednesday January 3rd 2007 Week 4

Phase 2-Beta

Week total with C= 10/16

Rest

***Narkissos*** · 01-03-2007, 04:10 PM

Originally Posted by FaizakaFez

Wednesday January 3rd 2007 Week 4

Phase 2-Beta

Week total with C= 10/16

Rest

And do you think you time with me has been wasted?

Feel free to post honestly

-C

**JohnboyF** · 01-03-2007, 09:20 PM

Time wasted??

no way...excited to weigh in saturday and excited for sunday...

unless your talking about some of our MSN convo's or one of your display pic...

***Narkissos*** · 01-03-2007, 09:26 PM

Originally Posted by FaizakaFez

Time wasted??

no way...excited to weigh in saturday and excited for sunday...

unless your talking about some of our MSN convo's or one of your display pic...

Bastard

**JohnboyF** · 01-03-2007, 09:30 PM

Hey C,

Your Known in Toronto,Canada cuz of me sorta more like my clothing line helped it out.....pretty crazy

***Narkissos*** · 01-03-2007, 09:50 PM

^^Time to print more t-shirts

**chest6** · 01-04-2007, 01:59 AM

bah..send me a shirt

**Columbus** · 01-04-2007, 06:28 AM

Originally Posted by FaizakaFez

Wednesday January 3rd 2007 Week 4

Phase 2-Beta

Week total with C= 10/16

Rest

Good luck today man.....how many days a weak are you doing cardio?

Can I ask what your macro % is based on bmr?

**JohnboyF** · 01-04-2007, 08:18 AM

For cardio follow the journal....

macros percent is 40 40 20 cutting or buliking....

**chest6** · 01-04-2007, 07:00 PM

Originally Posted by FaizakaFez

For cardio follow the journal....

macros percent is 40 40 20 cutting or buliking....

me too

**JohnboyF** · 01-04-2007, 09:02 PM

Thurday January 4th2007...6:45 p.m. Week 4

Phase 2-beta: Length approx 7 weeks

Shoulder : Triceps

Note: The last set of most excersices is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Stationary Bike

Seated Lateral Raises

set 1: 15 :15 reps
set 2: 17.5: 13 reps
set 3: 25: 8 reps
set 4: 25: 8 reps , 17.5: 10 reps 10 :10 reps

DB shoulder press

Set 1: 75:9 reps
Set 2: 75: 11 reps
Set 3: 75: 8 reps
Set 4: 75: 8 reps , 50:6 reps, 40:4 reps

Upright rows

Set 1: 95 : 12 reps
Set 2: 100: 10 reps
Set 3: 105:10 reps
Set 4: 110: 8 reps , 95: 6 reps

Close Grip Bench

Set 1 : 120: 12 reps
Set 2: 135 : 12 reps
Set 3: 165 : 8 reps
Set 4: 165 : 8 reps, 135 : 4 reps , 115: 4 reps

1 arm db french press

Set 1 : 20 : 12 reps
Set 2: 25 : 12 reps
Set 3: 35: 4 reps, 25 : 4 reps , 15: 4 reps

Tricep Press Down

Set 1: 145: 12 reps
Set 2 : 150: 12 reps
Set 3: 165: 4 reps ,135: 7 reps , 120: 4 reps

Cardio 30 min : Inclined Treadmill

Notes *

some old guy middle eastern immigrant asked me today.

r u a wrestler??

F: no i dont wrestler...

guy says : i dont no how to say it in english those ppl who lift heavy like they get real low and lift above there head?

F: oooo a olympic weight lifter??

Guy": yes ..

F; no.. i'm trying to be a bodybuilder

guy: you look like one of those guys ( olympic lifters)

I dont no if thats good or bad lol

**audis4** · 01-04-2007, 10:01 PM

Nice lifts Faiz! I would say it's a compliment that you look like an olympic lifter. I would assume he meant bodybuilder but didn't know the difference.

**JohnboyF** · 01-04-2007, 10:05 PM

Thanks man ( did u try military press yet)?

LOL ... i asked him audis...

I was like a bodybuilder???

He said no.... those short ppl who lift above there head...

I was like "great" =short and fat