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10-05-2013, 01:23 PM #4761
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10-05-2013, 11:35 PM #4762
1am and ate 1c rice and 8oz chicken.
Last night I was driving home from a friends house and had to stop to pay a toll near the football stadium. The guy at the booth was staring at me uncomfortably and then he asked "hey are you an athlete?" I was like wtf...... Lol. Said no and he goes "oh so you just like to workout?
My gf says I get more attention from guys than she does lol
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10-06-2013, 02:59 AM #4763
That was dsm chatting ya up haz
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10-06-2013, 06:50 AM #4764
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10-06-2013, 07:26 AM #4765
Straight from Blood and Guts here is my plan for tomorrow.
Chest and Bicep
Decline 2 warm up 1 working
Incline db 1 warm up 1 working
Flat bench flyes 1 warm up 1 working
5 min rest
Dumbbell concentration curl 1 warm up 1 working
Straight bar curl 1 working
Seems a little light on bi but we will see.
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10-06-2013, 09:18 AM #4766Originally Posted by marcus300
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10-06-2013, 02:07 PM #4767MONITOR
- Join Date
- Sep 2012
- Location
- Scotland
- Posts
- 16,657
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10-06-2013, 02:20 PM #4768
Hi Marcus and thanks so very much for all of your insight. I've been reading and reading, and I learn more every time. I echo the others that this thread is life changing!
You mention "feel sets" from time to time, but I can't find specific instructions for that. I'm betting it's in the thread...and I'm really sorry but I can't find it. Can you tell me what this means? Is it different than regular warm up sets?
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10-06-2013, 02:28 PM #4769
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10-06-2013, 02:37 PM #4770
Thank you Sfla.
It's odd, but sometimes on the drop sets I can actually feel the contraction better as the weight is a little lower, Didn't know if that had anything to do with it.
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10-06-2013, 02:45 PM #4771Originally Posted by clarky.
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10-06-2013, 02:52 PM #4772
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10-06-2013, 02:58 PM #4773Originally Posted by Giggle
It's got great flavor. Just don't over-use it
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10-06-2013, 03:06 PM #4774
Haha I've seen grown men with tears in their eyes.
Now, back on topic, maybe it's a fat burner?
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10-06-2013, 05:47 PM #4775
Slightly off topic here, but went to two local bb shows here first time attending them never really had anyone to go with but went with my training partner. What i did notice was it was different to any other competition events I hage been at. Other than really the people who knownthe conpetitors there wasn't very many different people there.
Also, I couldn't work out the judging for the life of me for both shows. But the show today had a weird vibe off it, I was thinking of competing maybe in a year but I don't think I'd ever would now, kinda felt like there was a bit of politicing there etc I dunno I could be wrong or else I'm just weird lol
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10-06-2013, 05:54 PM #4776
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10-06-2013, 05:58 PM #4777
Ahh were I am kk it's a very small scene I think there is only one big show of the year which is what we saw today and another smaller local province kinda thing.
I dunno, if I could get it right to step on stage but you never know till you try I suppose
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10-06-2013, 06:02 PM #4778
Yeah here there is one that is run by a trainer. Hmm most of his people win and place. Strange. Another is run by a long time promotor and is a great show.
As long as you put everything you have into prepping for it you will know. You don't want to be standing up there thinking I wish I had done this or not done that. It's too late then. But if you put your heart and soul into it, when you stand up there you feel incredible. I recommend doing it ...at least twice.
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10-06-2013, 06:08 PM #4779
Ok I posted tomorrow's work out. Nobody has said anything so I'm a go. But watching the Blood and Guts and listening to Dorian I realized that I haven't been focusing on the negative. I'm going to slow it down and go for 3-5 seconds on each negative and hold and squeeze at extension a little more. I'm stepping up my game tomorrow. I will let you know how it goes. Off to bed since I got about 3 hrs sleep with the 2 yr old last night. Then church lunch petting zoo hay ride and pumpkin buying grocery store Halloween decorations dinner bath for 2 yr old story time down for bed. Daddy Buffalo is tired. Good night.
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10-06-2013, 06:12 PM #4780
Yeh there is def some kind of agendas there to be honest. I'd do it for myself no one else at all. The best thing for me doing it will draw a line in the sand will make push myself to get to being lean and muscular something I have never had as from a kid I've always been blocky.
I dunno about would it be something I'd do more than once it wasn't really my thing if that makes any sense it's very hard to communicate the vibe I got off it in general but then it was the first time ever going but I wouldn't be an arrogant or really vain person like some of the people there you could just get that under current. To be brutally honest I'm more confused now than ever lol, I thought today would cement it for me to throw the gauntlet down for myself
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10-06-2013, 06:44 PM #4781
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10-06-2013, 07:09 PM #4782
Arms are looking monstrous cape. Have you been training bi and tri on the same day or splitting them up?
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10-06-2013, 10:26 PM #4783
Back today and I tried to hit it hard. Finished with deads (not all the way to the floor) and I just love 'em.
Curious, how many of you guys do pull-ups? I've done them sporadically in the past but I'm never sure if I should focus on trying to do more, or somehow hang weight from my body.
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10-06-2013, 10:37 PM #4784Originally Posted by RipOwens
I do pull ups here and there..... It's a great movement.
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10-06-2013, 11:19 PM #4785
Ok so I decided to have a bowl of ice cream. Ill admit..... I fvckin love it. I've been keeping track of my ice cream nights and they all have one thing in common...... GAS. My favorite treat now gives me gas...... I'm pissed.
Ever wake yourself up with a fart? Lol I did that last time I ate ice cream. The GF was watching tv and I was knocked out...... Felt something come out and woke up to laughter hahaha
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10-07-2013, 12:19 AM #4786
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10-07-2013, 12:50 AM #4787
I will do my warm up sets when I first start training, this may be 2,3,4 warm up sets depending on how I feel and how much I need to warm up. When I move onto my other movements I don't just go straight into my working sets which normally is only one or 2 at the most. So I will do a couple of "feel sets", a feel set is a set for me to judge what weight I am going to attack my working set with if I do 2 feel sets they will increase in weight and by the 2nd feel set I know what weight I am going to attack my working set with. Its so I can judge the weight what I can do on my working set but it also depends on what kind of beyond failure protocol I am doing if I am doing forced and negs I will need a weight were I am hitting failure around 4 reps so then I get another 2 forced and 2 negs.
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10-07-2013, 01:53 AM #4788
The eccentric part of training is very important its causes more tears and ruptures within the muscle fibers than any other part of the lift, it also targets the fast twitch type 2b fibers we are trying to stimulate. Eccentric or the negative causes more damage to the muscle that will set in motion a cascade of events that promote growth. Always remember there are two parts of a rep the pushing of the weight and the lowering (negative) of the weight. To maximize the full potential of a working set go to true positive failure while concentrating on the concentric and eccentric parts of the lift then once you have come to true positive failure get your partner to help you with some forced reps and negatives, this will ensure all the fibers are worked and especially the ones we are after stimulating the most. Usually the eccentric part on the lift causing the most muscle soreness during the following days after training.
Resist and fight the negative part of the lift in a controlled manner and take yourself to true positive failure, then get those forced reps out so its impossible to do another rep then go straight into negs but you will need a partner for this extreme way of training. Its one of my favourites ways to train.
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10-07-2013, 03:12 AM #4789
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10-07-2013, 03:15 AM #4790
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10-07-2013, 04:15 AM #4791
Its a shame you cant get someone to help you with forced and negs because they really hit a certain part of the muscle like no other, deep pain within the muscle fibers but if not just keep with RP or DS and when your doing your working set there is always 2 parts of a rep
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10-07-2013, 04:27 AM #4792
I know. But owning my own business limits me from setting a certain time or length to be able to train. The gym manager is a good friend and we have tried unsuccessfully to train together. Hey I'm getting 80-90 % effectiveness without a partner. Better than most I guess? I just have to continue to adapt and overcome right? Right!!! You keep kicking me in the ass and Kel kicking me in the head and me having no regrets at the end of a workout is all I can ask for.
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10-07-2013, 04:31 AM #4793
lol don't worry if you can use the forced/negs approach justh it the rest pause or drop setting. Its all about overload to failure to growth but make sure you rest enough otherwise you will go backwards. You have come on a lot so don't think more is better make sure you rest up when your body tells you to. Keep strong and motivated and shave the beard off
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10-07-2013, 05:25 AM #4794
Thank you Marcus.
That makes sense, and I guess I do that without knowing it. Except with me using so much less weight, the warmups are only 1 or 2 sets, then get closer to a working weight.
So in the feel sets do you do the same reps as your working sets, but a little less weight? Or just a few reps to determine your working weight?
Again, thank you for sharing your experience with me.
Giggle
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10-07-2013, 05:28 AM #4795
Ive organised and ran a couple of shows infact they are very profitable but your right a lot is political, even though my shows were none bias ive been to loads what were clearly bias and the audience made it well known. The bigger shows are extremely profitable with the supps sponsors and who they have contracts with, its just one of those things. All you can do is bring to the game a new fresh look what out shines everybody else, which is going to be very hard indeed with this climate we are in.
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10-07-2013, 05:28 AM #4796
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10-07-2013, 05:37 AM #4797
The feel sets are just a feeler to what you think you can manage on the working set, I wont task myself to much on the feeler sets and keep my reps to around 6-8 and I do increase the weight depending how I am feeling so I can judge exactly what I can do on my working set.
Sometimes on my first feeler set it feels light and i'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body to something its not use to so it grows, I am always pushing heavier weights or trying to increase the intensity.
If I am doing only 3-4 reps on my working set on my own before I hit any of the beyond failure methods I will keep with that weight until I reach around 6 reps then I will increase the poundage and push again to force growth. The body as no alternative but to grow if you keep constantly putting it under serious overload, always remember rest is good thing when your using these advance methods.
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10-07-2013, 06:09 AM #4798
I can imagine there can be money made at the shows etc. but I doubt you would over here its so small catchment of people. Don't get me wrong it was great to experience and enjoyable enough.
Def, you could bring something diff to the table but it all depends on the judging and what they are looking for
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10-07-2013, 06:12 AM #4799
Awesome. Thanks and I'll remember this Marcus.
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10-07-2013, 06:13 AM #4800
shoulder
Pre exhaust due to my RC injury
Standing single side laterals
3 warm up sets
1 working to failure, then continued to do half reps then onto quarter reps - these really burnt my side delt, the partials were done until I couldn't move the weight from my side.
Single DB front raises
2 feel sets
1 working set to failure, then onto half reps and then quarters, again till I couldn't move the weight - crazy burn
bent over db rear delts
1 feel set
2 working sets to failure, halfs then quarters
seated machine shoulder press
2 feel sets
1 working to failure plus 2 drop sets
BB shrugs
2 feel sets
1 working set plus triple drop set
Thought I would so some partials which really did kick my arse into a great zone, my shoulder set like concert and the only relief I had was to hold them high up against the wall which help with the pump. Been glycogen loading for 2 full days because my body needed it and this morning I decided to rip my delts to bi. No pain in my cuff and I also increased my weights on all lifts. Had no partner and wanted to go with halfs and quarter which works for me on delts. I'm not using any of the beyond failure methods such as forced/negatives/ RP or drops until I finish the prime I am doing, juts building the right environment and getting ready for some serious muscle growth.
abs
crunches
4 sets
hanging leg raises
4 sets
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