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07-12-2015, 05:03 AM #22561MONITOR
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Well, I am back after reading most of the thread and watching the Dorian Yates videos Blood and Guts. Also found his workout routine on BB dot com and copied down that one. I had to change a few things that I do not have access to at my gym, hack squat machine among other things. So now I have a 4 day split with his program but as I have seen you guys here you train until you feel like you need rest, but I will most likely, in the beginning anyhow, stick to the program and see how it goes. Basically, lift like a mofo with strict form, negative reps, to failure, more tear of the muscle in the lowering phase and on and on. Guess I'll report back here in a few weeks. No way I can keep up with the amount of posts in this crazy thread. Amount of info within here is on an encyclopedia level
Thanks for keeping all your stuff here, very helpful!
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07-12-2015, 06:29 AM #22564MONITOR
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07-12-2015, 06:30 AM #22565MONITOR
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Back fellas - it was a screamer of a session - went very heavy! Felt great...
Stretching RC ex SMR abs - warmed up w/lat pulldowns(reverse grip & reg)
1. CG pulldowns(new weight) - 3 feelers 1w 6 DD 3-4/2
2. BB bent over rows(smith - new weight) - 3 feelers 2w 6/4-5 DD 4/3
Ended w/reverse grip very strict holding/pausing all reps(and holding contraction for 3-5s w/a slow neg...
3. Old school T-Bar rows - new weight - 2 feelers(low reps 3-5) - 1w 5 DD 4/2-3 - then burned em out
4. Low pully row - 1w 8 DD 5/3(can bump it up but getting my form down better(hence the higher rep range)
Suppersetted w/reverse cable flies 3w
5. High pully row - 1w 6 DD 5/3
6. Rack pulls - 2 feelers 2w 8/6 drop 3-4
7. Weighted Hypers - 3w
Weights done im 46min - cardio 30min low intensity & done!
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07-12-2015, 12:18 PM #22567
Watching mike metzer on YouTube....do any of you guys do 4s positive and 4s neg ??? Is this truly enough to do that much damage to produce sheer growth
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07-12-2015, 12:26 PM #22568
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Sure - that's his tempo - which is 4s under tension postive(concentric) then 4s keeping it under tension for the negative(eccentric) part of lift!
Imo TUT(time under tension) does dig deep into those 2b fibers - but one still needs to go to true positive failure then true negative failure to achieve tearing those 2b fibers!
It's great - especially if your muscles aren't used to the slower tempo
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07-12-2015, 12:36 PM #22570
Cheers nach...going to give it a try tommorow as just been on a 2 week deload....so let the gains begin !!!
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07-12-2015, 12:38 PM #22571
Prepping some chicken. Real easy way to pan fry it boys and girls.
Cut up breasts in chunks ( 4 large breasts in this pic)
Place in container and season to liking. I use lemon or lime juice, onion and other seasonings then mix
EVOO in pan
Cook on medium heat for 15 minutes (give or take) and you're done. Stir up a few times while cooking.
Effective and efficient way to do it, imho. Saves time later....
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Been pan frying much more lately(especially fish/& I'll throw the baked chicken in there sometimes as well)... Definitely tastes much better
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07-12-2015, 01:29 PM #22573MONITOR
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07-12-2015, 01:30 PM #22574
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07-12-2015, 01:34 PM #22575Originally Posted by kelkel
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That's exactly what I've been pan frying(tilapia) - what would you go for - Cod/or Mahi Mahi, Kel? Just something else I can throw in there!
@IMB - crockpots definitely make things easier when time is an issue! Which it always seems to be
@ clarky - thx big guy - definitely concentrating on thickness
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07-12-2015, 01:52 PM #22577
Try this chicken some time....
1 whole chicken - make small incisions on the breast and thighs to insert seasoning mixture.
Seasoning:
(These two are the base)
2 table spoons Dijon mustard
4-5 table spoons liquid smoke
You can then take it any direction you like. I use an applewood or sweet and smokey seasoning. Sometimes I use franks red hot with Worcestershire sauce..... You can add anything but the mustard and liquid smoke gives it intense flavor.
If you need to adjust the amounts to ur taste go right ahead. Make sure you fully coat the skin and under the skin where you made the incisions.
Bake it for 15 minutes at 425 and then reduce the temp to 375 and bake for 1 hour. This is for a 6lb chicken.
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07-12-2015, 01:53 PM #22578
^^^^ I used a belgian wheat ale seasoning in the pic I posted.
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07-12-2015, 03:49 PM #22580
@hazard that looks amazing too. Heading to store right now for a whole chicken.
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07-12-2015, 06:10 PM #22581There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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07-12-2015, 06:15 PM #22582
Drinking a shake and then heading to the shop for legs. Stomach is rumbling some, but I think I can work with it.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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07-12-2015, 10:03 PM #22583
Well the pullback lift hit me harder than my normal lifts. I got started and got all of the below done in 42 minutes.
2 sets crunches
Leg extensions- 2 w/u, Work1-11 reps, drop weight, Work2- 12 reps
Hacks-1 w/u, Work1-10, drop, weight, Work2-6 reps. Right knee still being a pain on these, but tolerable.
Reverse hacks-Work1-10, drop weight, Work2-11reps. A new weight on first work set. Still getting better weights via the bracing.
Seated calf raises- Work 1-12, drop weight, Work2-10
Standing calf raises-1 w/u, Work-9
Leg press-1 w/u, Work-1-10, drop weight, Work2-13
Been 2.5 hours and I'm still sweating and drinking water like a madman.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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07-13-2015, 12:00 AM #22584MONITOR
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Shoulders for me the day so i'll report back the night after work . No training at the wk end a was working on saturday morning then just had some fun all wk end.
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07-13-2015, 12:06 AM #22585
I'm rumble rolling and shoulder stretching at home for an hour because what I will be doing in the gym this morning is going to be brutal. Shoulders are on the menu
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07-13-2015, 01:53 AM #22586
Oh boy, I can tell that cardio is going to be out of the question for these legs tonight. May get in an arm session this evening to finish this pullback rotation. Just finished eating and standing up was almost a disaster.
Last edited by almostgone; 07-13-2015 at 02:35 AM.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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07-13-2015, 06:01 AM #22587
Felt sick all day yesterday..... Bad stomach pains. Today I'm feeling better but really drained. I'm about to walk in the gym and see what happens. Chest today.... Bi's are out due to some serious tendinitis pain in my right elbow.
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07-13-2015, 06:39 AM #22588
I think there is some weird stomach bug going around, Haz. I started off feeling bloated as 3 day old roadkill, then finally my lower digestive system went into OT and I began to feel a tad better after that. It lasted roughly 2-3 days?
Look up "voodoo floss" for your tendonitis; there are some vids on YouTube.. It really helped me out. They sell an elastic material to use, but I've known guys that used strips of an old tire inner tube and gotten decent results. It will leave just a tad of bruising, but man, it greatly reduced my issues.Last edited by almostgone; 07-13-2015 at 06:50 AM.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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07-13-2015, 07:06 AM #22589
Damn I missed a lot during my break. Took a week and a half off due to some long hours of heavy work oit in the sun. Resurfaced my deck with new boards, 16x32', had to r&r 74 16' deck boards. I then built a 28x10 extention onto the side, went through about 4000 screws, lol. Cut in a patio door into my bedroom to have a walk out to the deck, will have a hot tub going in next week. All this labor in the sun was killing me so I figured I would take a break from lifting.
Today was back and it felt good.
Wide pull ups: 12, 10, 8.
Hammer Strength row: 2 working.
Pull downs: 2 feel, 1 working.
DY row: 1 feel, 1 working.
Chin ups: 8, 8.
Hypers: 2 sets.
Dips, 2 sets of 20 for good measure.
Weight is a tighter 265, abs and obliques are showing, the time off helped get some fat off since I wasn't eating as much and working my ass off. Chest tomorrow, should be a good session. Keep kicking ass, you guys and gals are animals.
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07-13-2015, 07:11 AM #22590Originally Posted by NACH3
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07-13-2015, 07:30 AM #22591
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07-13-2015, 07:32 AM #22592
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I think Marcus/Kel/or AG would better suited to answer this, tbh!
I've noticed if my feet aren't positioned right my low back comes off the pad, not good - I stop re-group and make sure I'm locked in(or B & B - which I'm working on!
Sfla has great pics for the reverse V - I'm going to try both today and hacks or smith lunges, etc etc ....
I wouldn't want to say something that could be more problematic for you! GL
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07-13-2015, 08:02 AM #22594
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07-13-2015, 08:07 AM #22595
When doing reverse v-squats stick your ass out more than in the picture posted. It hits the quads real nice! I love going heavy on these.
Feet should be just a tad past shoulder width
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07-13-2015, 08:20 AM #22597Originally Posted by NACH3
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07-13-2015, 08:28 AM #22598
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07-13-2015, 08:42 AM #22600Originally Posted by NACH3
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