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11-02-2013, 06:44 PM #6121
My understanding is do a deload when you need it. There is not a specific time limit on and off. Listen to your body. If you are fatigued all the time you need a break. I think I'm on about a 5-8 week schedule before I deload. Marcus and Kel forced it on me. I didn't want to ease up. But I'm glad they did it makes a huge difference to get the stress off the body. Or take an extra day of rest when you need it. When you do the deload though the only difference is you aren't going to complete failure. Same intensity. Just not to failure. Hope this helped.
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11-02-2013, 06:52 PM #6122
Thanks. That's the deal, though. I feel fine. I just thought that maybe it might be a good idea to change/ease up to be sure growth continues. I don't want to deload, per say. Don't know if I'm making sense
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11-03-2013, 06:12 AM #6123
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11-03-2013, 06:55 AM #6124
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Little rough day yesterday in the gym. Decided to switch up the routine and go backward. Instead of shoulders (compound movements first) I started with traps, then rear delts then shoulders (compounds last). Kind of backfired for some reason. Pulled a neck muscle with 225 on the smith machine doing shrugs.
Here's the cool thing... in the past, if/when I pulled a neck muscle (this has been an issue for me for 10 years), I was out for 3-4 days minimum, hurt like hell, and had no range of motion. Yesterday, as soon as I felt it pull, I racked the weight and immediately went to work on it. Neck rolls, and took a foam roller and spent some time rolling my neck and rhomboid area.
Actually kept going. Did some more trap movements (may not have been the smartest thing to do, but no further injury), did rears, and finished with shoulders - presses last. Even with the attention to the injury and 20 mins cardio, I was in and out in an hour and a half.
Feels all but completely healed this morning, taking the day off and back in there tomorrow.
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11-03-2013, 07:09 AM #6125
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great video indeed.. really enjoyed that. thanks!
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11-03-2013, 07:44 AM #6126
Great stuff but hate to hear of an injury. I have always done my presses first and never a preexhuastion method. I rarely do any behind the meck presses as I am also injury prone in mu delts. Neck usually don't borher me unless I'm maxing on a deadlift you should be ok on the sound of things.
Im due for delts also but really need more chest work as my delts are overpowering the chest it seems
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11-03-2013, 08:18 AM #6127
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Originally Posted by chadcuz1985
For your chest, decline movements (presses and flys) may help focus on the chest and take the focus off the delts. My front delts have never really needed any work. Having worked them really for years. Rear delts, however, I need to work really hard so my shoulder stays proportionate.
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11-03-2013, 08:27 AM #6128Originally Posted by Igifuno
Good work!
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11-03-2013, 08:34 AM #6129
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Originally Posted by GirlyGymRat
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11-03-2013, 08:52 AM #6130
Anyone hear from Marcus lately?
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11-03-2013, 09:45 AM #6131
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Originally Posted by Capebuffalo
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11-03-2013, 10:06 AM #6132
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11-03-2013, 10:19 AM #6133
Sometimes he's not on for a few days..... I'm sure all is well. Things got pretty busy at work for him a couple weeks ago
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11-03-2013, 10:48 AM #6134
Arms this morning
Tris
close grip smith
205x6 RPx2
Straight set of
Db over head 85x6 rpx 1.5
incline skulls (assuming preacher bar is 25#) 85#x6
Straight set of
Rope pull downs 110x6
into
one hand reverse pull downs
Tis on fire at this point, moved into bis
Straight bar (smaller one...so doesn't weigh 45.not sure exactly)
had 70# plus bar x 4 dropped x 4
Incline curls
30#x6
straight set into
Hammer curls
40#x 5 dropped x 4
Bent over iso curls
25#x8 squeezing at peak
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11-03-2013, 11:18 AM #6135
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11-03-2013, 12:01 PM #6136
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Originally Posted by Sfla80
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11-03-2013, 01:04 PM #6137
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11-03-2013, 01:09 PM #6138
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11-03-2013, 01:39 PM #6139
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11-03-2013, 01:43 PM #6140Originally Posted by kelkel
Atleast ppl care about the big oofda lol
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11-03-2013, 11:42 PM #6141
HIT results for me so far:
I take pics of myself from the same angles every month so I can compare on a chronological basis apples to apples... Whenever I feel like I'm not making gains I pull them out and review month to month. I'm always wrong thank god. Lol.
Anyways, I was well over 35% fat last december when I decided to get back into the gym and train hard like I used to. I didn't start doing hit until around may because I had to take it easy at first, since I had become fast and weak, and just worked mostly core.
Here is me in june just starting to apply the methods tought in here, compared with me in the same pose around the middle of october:
Attachment 145542
No doubt I'm making progress. Keeping timeline photos is a great way to motivate and track changes without having to get crazy with a sliderule and notebook.
I went In and murdered by back and calves after looking at this. HIT is the SH!T! lol.
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11-04-2013, 12:06 AM #6142Originally Posted by Java Man
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11-04-2013, 12:09 AM #6143
Chest and calf today.
Dumbbell incline fly. 1 x 7 reps with 2 rp
Incline bench press 1x 8 reps with 2 rp
Seated bench press 1x 6 reps with 2 rp
Standing calf raise 1 x 8 with 2 rp
Seated calf raise 1x 6 with 2 rp
25 minutes done.
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11-04-2013, 12:34 AM #6144
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11-04-2013, 12:39 AM #6145
Thanks bud. I'll never stop spending time in the gym again. I'm an engineer, and I'm building something. Can't just walk away from it. Feels too good anyways.
Low reps, 1 set per movement with rp. Short intense and out. Much like mine. Are you getting good returns?
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11-04-2013, 01:51 AM #6146Originally Posted by Java Man
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11-04-2013, 10:22 AM #6147
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11-04-2013, 10:27 AM #6148
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11-04-2013, 10:29 AM #6149
Lol Ya the abs come and go. Just finished a cycle so water and a little extra fat. Thanks.
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11-04-2013, 10:32 AM #6150
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11-04-2013, 10:33 AM #6151
Nice FC - lookin good. Def gotta work on that tan :-)
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11-04-2013, 10:36 AM #6152
Its winter now in Wisconsin so I blend in with the snow Thanks. I have a lot of work to do to get where I want to be but at 34 its a good start. Learned so much here already and am realy excited to see where I can take this. Weighed 155 when I was 26. I will try and find a pic.
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11-04-2013, 10:38 AM #6153
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11-04-2013, 10:40 AM #6154
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11-04-2013, 10:41 AM #6155
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11-04-2013, 10:41 AM #6156
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11-04-2013, 10:44 AM #6157
Looking good Tron.
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11-04-2013, 10:47 AM #6158
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11-04-2013, 10:51 AM #6159
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11-04-2013, 11:18 AM #6160
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Originally Posted by Fcastle357
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