Extreme Lifestyle with Bio

[NACH3]

Ate cottage cheese while writing these posts

I'm off to gym

[TheTaxMan]

6 sets per BP?!?! What? Why? Your not training hard enough Tax - and if you do 3set of each your holding back reps too... This is where HIT comes in... One set(two during a pullback) to completely put everything you've got in that set if you do this right you won't need more than 3-4max ex's per BP!

If your that far behind its not something you can pick right up... Also why would you stop your prime(carb cycling) as it's going to open up the flood gates(as Sfla mentioned) and all the nutrients you consume will go straight to the muscles and explode... If done right it's going to take time Tax - start reading and implement what you know...

Like Krugerr(finally spelled it right) said watch 'blood and guts' and follow that w/o... you don't want to be trying to figure this out while on so get at it my man

Will do boss

Ive just really been working on my technique, when i was younger i would do 4 exercises 4 sets each per body part and i got big quick, but i lacked technique is why i have been doing what ive doing, now i want my muscles to grow like fvck on my next run.

Ive not stopped carb cycling?

Will try to find blood and guts now
Thanks!

[TheTaxMan]

When you say im not training hard enough nach do you mean im not lifting heavy enough?

I ask because i dont stop for the full hour and im fvcked at the end and the muscles worked are sore for like 3 days after, so i figured i must be beasting it lol

[NACH3]

When you say im not training hard enough nach do you mean im not lifting heavy enough?

I ask because i dont stop for the full hour and im fvcked at the end and the muscles worked are sore for like 3 days after, so i figured i must be beasting it lol

You'll inderstand - more sets doesn't = better results - please listen to DY speak! Plenty of them in the thread.. It'll make sense - I'll write more later I just got to gym

[Bio-Active]

When you say im not training hard enough nach do you mean im not lifting heavy enough? I ask because i dont stop for the full hour and im fvcked at the end and the muscles worked are sore for like 3 days after, so i figured i must be beasting it lol

what he is saying is that true hit mean your first set is to real failure. Have you watched any of Yates videos on YouTube? You do one or two warm up about 60-70 percent of what you lift and then the next set goes to failure but at fail you still have done left in the tank so you have to take the negs to fail with your spot after the pos fail

[Bio-Active]

I love hit training but after I do it I feel exhausted like eyes feel heavy and I don't want to do s**t at work haha. I'm assuming that's because I was doing it right? Or am I pushing my self just a little to hard? Also hit would be about 2 weeks of it and then I would take about 2 weeks off of lifting hard (for rest). Does that sound right? Ever since Jimmys interview, I have jumped back down to the basics and been trying to kill deadlifts and things like that. Keeping it heavy 4 to 6 rep range. (Not so much hit at the moment)

when you take a muscle to true fail with hit it should be trashed and not able to work it again for 5-7 days some or only hitting each muscle once every ten days. It's for the advanced lifter and yes it's extreme but hitting that deep tissue is what gives you the bulky dense look

[NACH3]

what he is saying is that true hit mean your first set is to real failure. Have you watched any of Yates videos on YouTube? You do one or two warm up about 60-70 percent of what you lift and then the next set goes to failure but at fail you still have done left in the tank so you have to take the negs to fail with your spot after the pos fail

Tax ^^^ this... Well said Bio...

PWO AAB Recovery drink - 40g P/60g Cs/5sugars
I'll post up my lift after I eat

PWO Meal

8oz Tuna Salad hlf on Daves killer bread (HB eggs/onion/peppers/celery in Tuna) 265g sweet potato, greens

[GirlyGymRat]

U I think that's a great plan... And of course your a prize Core - if you can do body weight ex's I'd start with them - Even using the cable machine to work obliques(& overall core it'll help w/stabilizing your trunk for squats later) - arms out pivoting on back foot, moving hands perpendicular to vertical in line w/body (strengthen still high reps - even use as power movement by exploding thru) - use a Swiss ball to support your back but if you can stabilize(which I'm getting from your squats today) - rev crunches in floor(lying on stomach) squeeze glutes on way up try keeping legs on ground - if hurts stop(maybe strengthen the front first or hypers(low back ext's would be superior once able to do) - obliques by reaching for furthest ankle while upright(as can be) - leg raises if not to bad on lower back - high reps w/rope and a little weight I'm playing it very safe so IF you can do these do a circuit of 4 body weight ex's in a row 3x... You tell me if its a good starting point.

Not sure I understand all these moves. Lol
I never work obliques. Told they make look thicker. Hmm

Moderately Sore today as expected.
Hangry today. Lol
Class workout scheduled tonight.

2 eggs

Dannon 2x protein yogurt

Salad
5 oz salmon
Blueberries 1/2 cup

1/2 sweet potato

Gyming.

Green beans
Chicken 4oz

Choc protein shake

[NACH3]

Not sure I understand all these moves. Lol
I never work obliques. Told they make look thicker. Hmm

Moderately Sore today as expected.
Hangry today. Lol
Class workout scheduled tonight.

2 eggs

Dannon 2x protein yogurt

Salad
5 oz salmon
Blueberries 1/2 cup

1/2 sweet potato

Gyming.

Green beans
Chicken 4oz

Choc protein shake

Not side bends for obliques just w/knees in standard position reaching under and for furthest foot(don't need to actually touch it)

Swiss ball crunches as many as possible(all body weight core movements are as many as possible) while weights can make your waist a bit bigger(it's why I said high reps - very high) as it won't/shouldn't make you gain "s at all...

What movements don't you get, Girly?

[Bio-Active]

5.75 oz grilled chicken breast and greens

[GirlyGymRat]

Not side bends for obliques just w/knees in standard position reaching under and for furthest foot(don't need to actually touch it) Swiss ball crunches as many as possible(all body weight core movements are as many as possible) while weights can make your waist a bit bigger(it's why I said high reps - very high) as it won't/shouldn't make you gain "s at all... What movements don't you get, Girly?

Rev crunches. Just can't visualize this move. And cable moves.

[GirlyGymRat]

[QUOTE="NACH3"] What movements don't you get, Girly?[/QUOTE

]

Rev crunches. Just can't visualize this move. And the cables. :/

[NACH3]

[QUOTE=GirlyGymRat;7155998]

What movements don't you get, Girly?[/QUOTE

]

Rev crunches. Just can't visualize this move. And the cables. :/

I'll get some pics

Rev crunches are just lying face down and interlocking fingers behind head and lift your chest up off floor as high as possible(might not be a good movement until your back is stronger) don't want you straining or hurting yourself... Plus the
Thoracic spine(if it's very tight) you won't get much lift anyway - hypers(low back ext's) would be superior for strengthening

[Bio-Active]

Are they kind of like a plank?

[NACH3]

Are they kind of like a plank?

No.... You lift your upper body off the floor(like a low back ext) except if your tight(thoracic spine) you won't get good lift due to the tightness in that thoracic area - but it targets the low back and glutes(as you squeeze your glutes to keep your legs from lifting) which would be the 'Cobra' movement if both chest and legs lift off the ground it's goood for people who are tight there(me) and it's much harder than it looks...

I think this movement would strain her moreso than a reg low back ext(hyper)...

Ok it's called a low back extension on Google lol -

http://m.youtube.com/watch?v=Bw9YuQTTc58&autoplay=1

[Bodacious]

Just wanted to stop by and say good thread guys!! Keep up the good work....

[NACH3]

[QUOTE=GirlyGymRat;7155998]

What movements don't you get, Girly?[/QUOTE

]

Rev crunches. Just can't visualize this move. And the cables. :/

Check out the link Girly... She does a good job on variations as well for pain... Hope this helps

[Bio-Active]

Just wanted to stop by and say good thread guys!! Keep up the good work....

thanks for stopping in!

[TheTaxMan]

Sounds to me for this HIT training a spotter is a must? I train at home mostly so this may be a problem for me hmmm

[NACH3]

Sounds to me for this HIT training a spotter is a must? I train at home mostly so this may be a problem for me hmmm

I train alone... Spotter is much better but that's where going to true positive failure and implementing beyond failure protocols are a must(RPs/drop sets/& the best imo forced reps into negatives - spotter needed except on unilateral arm movements I can spot myself)....

But yes spotter Is IDEAL!

[krugerr]

I train alone... Spotter is much better but that's where going to true positive failure and implementing beyond failure protocols are a must(RPs/drop sets/& the best imo forced reps into negatives - spotter needed except on unilateral arm movements I can spot myself).... But yes spotter Is IDEAL!

This. Once you learn what HIT feels like, and how to implement intensity principles properly you'll be able to train without a spotter.

Rest pause, and partials are your friend here.

Sent from my iPhone using App

[GirlyGymRat]

No.... You lift your upper body off the floor(like a low back ext) except if your tight(thoracic spine) you won't get good lift due to the tightness in that thoracic area - but it targets the low back and glutes(as you squeeze your glutes to keep your legs from lifting) which would be the 'Cobra' movement if both chest and legs lift off the ground it's goood for people who are tight there(me) and it's much harder than it looks... I think this movement would strain her moreso than a reg low back ext(hyper)... Ok it's called a low back extension on Google lol - http://m.youtube.com/watch?v=Bw9YuQTTc58&autoplay=1

I call them superman when arms extended.

[NACH3]

I call them superman when arms extended.

Ok - seems there's many different names but would that hurt you at this time? If not the arms on ground can help you elevate higher until nicely strengthened...

Also, how's your hamstring flexibility? That will help with lower back issues as well...

[NACH3]

8oz chicken breast, Sweet potato, greens

[45lb]

Great thread - subbed

[NACH3]

Great thread - subbed

Good to have you, 45....

[GirlyGymRat]

. Also, how's your hamstring flexibility? That will help with lower back issues as well...

Hammies tight.

[Bodacious]

Sounds to me for this HIT training a spotter is a must? I train at home mostly so this may be a problem for me hmmm

some of the time Tax I train along along.. Drop sets and RP sets.

[NACH3]

Hammies tight.

I know (desk jobs/typing etc) are bad for this period(as well as posture) - but surely gaining flexibility and core strength will take the load off of your back... Roll your hammies static and dynamic stretching will help(b4 and after a w/o) and on non training days... It's work but the reward will be a more fluid body w/less aches and pains...

[yeahbuddy289]

CHEAT MEAL TONIGHT!!!!! Two double cheese burgers and a small fry from Five Guys baby!! Ill be well fed for leg day tomorrow haha.

[Bio-Active]

Rtd muscle milk

[NACH3]

Ground beef and brown rice

[novastepp]

So what is today's EXTREME info?

Honestly, I'm excited to hear about something extreme, but it looks like a diet and workout log.

Give me EXTREME!!!

[Bio-Active]

Sounds to me for this HIT training a spotter is a must? I train at home mostly so this may be a problem for me hmmm

Not a must but it sure helps... You can do drop sets to fail alone

Great thread - subbed

Thanks for stopping by

CHEAT MEAL TONIGHT!!!!! Two double cheese burgers and a small fry from Five Guys baby!! Ill be well fed for leg day tomorrow haha.

Is this Extreme?

[Bio-Active]

6 oz Steak and 200 grams Baked sliced potato for dinner

[Bodacious]

BIO I seen where you said is this extreme for a cheat meal to yeahbuddy....

What is your cheat meal? LOL.... Ready for this one...

[yeahbuddy289]

It's an extreme cheat meal? Lol currently chugging down a cup of egg whites, 2 cups of oats and a scoop of whey...is that better? Haha.

Sorry if posting my cheat meal was out of line

[yeahbuddy289]

BIO I seen where you said is this extreme for a cheat meal to yeahbuddy....

What is your cheat meal? LOL.... Ready for this one...

Would like to know the answer to this as well lol

[Bio-Active]

BIO I seen where you said is this extreme for a cheat meal to yeahbuddy....

What is your cheat meal? LOL.... Ready for this one...

Mine do not get to crazy its just more of what i already eat. I have been eating this way for so long i have lost most the cravings... Yeah i am EXTREME!

[Sfla80]

Mine do not get to crazy its just more of what i already eat. I have been eating this way for so long i have lost most the cravings... Yeah i am EXTREME!

Chicken nachos