January 2018 Most Improved Competition[FINISHED: RESULTS IN POST #6]

[charger69]

Wonder if Diesel ever made it back from Jamaica? Maybe the drastic temperature change shocked him?

Cape, how’s the back?

Hope the rest of the geriatric club is healing up and changing your depends!

You read my mind. Cape and Diesel are MIA.


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[MuscleScience]

I literally just had the most kickass workout of my life tonight!

Chest and Tris

Warmup: SITs exercises

Flat barbell Bench:
4 working sets to failure

DB press:
4 sets to failure
4 sets of trap bar deadlift for 20 reps

Incline DB press:
4 sets of 10
4 sets of trapbar deadlifts for 20 reps

Incline skull crushers:
4 sets of 10
4 sets of trapbar deadlifts for 20 reps

Incline bench cable column flies:
4 sets to failure
4 sets of trapbar deadlifts for 20 reps

DB french press:
4 sets of 10
4 sets of trapbar deadlifts for 10 reps

Tri kick backs:
3 sets of 10
4 sets of trapbar deadlifts for 10 reps

Tri pressdowns:
4 sets of 10
4 sets of trapbar deadlifts for 10 reps

Comments:
Insanely intense workout that’s all I can say. Lol
Deadlift was between every working set. No rest!
I only did 135 but it had my heart rate pegged the entire workout. I had to drop rep counts as my low back was feeling it. I was sweating like I was in the sauna. Just insane

[charger69]

I literally just had the most kickass workout of my life tonight!

Chest and Tris

Warmup: SITs exercises

Flat barbell Bench:
4 working sets to failure

DB press:
4 sets to failure
4 sets of trap bar deadlift for 20 reps

Incline DB press:
4 sets of 10
4 sets of trapbar deadlifts for 20 reps

Incline skull crushers:
4 sets of 10
4 sets of trapbar deadlifts for 20 reps

Incline bench cable column flies:
4 sets to failure
4 sets of trapbar deadlifts for 20 reps

DB french press:
4 sets of 10
4 sets of trapbar deadlifts for 10 reps

Tri kick backs:
3 sets of 10
4 sets of trapbar deadlifts for 10 reps

Tri pressdowns:
4 sets of 10
4 sets of trapbar deadlifts for 10 reps

Comments:
Insanely intense workout that’s all I can say. Lol
Deadlift was between every working set. No rest!
I only did 135 but it had my heart rate pegged the entire workout. I had to drop rep counts as my low back was feeling it. I was sweating like I was in the sauna. Just insane

Sounds insane!
Why lower back on chest and tri day? I am very curious on your routine make up.
A deficiency?
I love the fact that people post their workout. I never know enough.


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[MuscleScience]

Sounds insane!
Why lower back on chest and tri day? I am very curious on your routine make up.
A deficiency?
I love the fact that people post their workout. I never know enough.


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I missed my plyo and deadlift day yesterday as my legs and low back was sore. I needed to get my high intensity day in.

[charger69]

Tried a new leg workout yesterday and paying the price. The good thing is back is feeling good, but I am not going to jump in weight, I am increasing the squat weight each workout.

Squats- 4 sets 15, 12,10, 8
Bulgarian squats 10 reps with weight reps w/out weight to failure superset goblet squats with weight followed by without weight to failure.
Horizontal leg press 15.12,10, 8 superset with leg extension 3 slow, 5 fast, 3 slow, 5 fast.
4 sets
Deadlifts 15,12,10,8 superset glute bridges

My butt is killing. Me!


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[charger69]

I missed my plyo and deadlift day yesterday as my legs and low back was sore. I needed to get my high intensity day in.

You are setting the pace. Missing days are not acceptable and a sign of weakness. LOL


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[MuscleScience]

You are setting the pace. Missing days are not acceptable and a sign of weakness. LOL


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I was like 30 days in a row working out.

[guitarzan]

I was like 30 days in a row working out.

Well I've only missed five weeks...lol

[tarmyg]

I'm eating extra today from the start. Will add up to about 500 kcal extra. If I fail from the perspective of not staying on point I might as well adjust and progress slower. No way I'll be shredded anyway.

[MuscleScience]

I'm eating extra today from the start. Will add up to about 500 kcal extra. If I fail from the perspective of not staying on point I might as well adjust and progress slower. No way I'll be shredded anyway.

You don’t build in a refeed day anyway?

[tarmyg]

You don’t build in a refeed day anyway?

I have not up until this coming Thursday. It'll be my first.

[GearHeaded]

You don’t build in a refeed day anyway?

I've got zero evidence or data on this at the moment .. but I believe refeed days if timed right can lead to super compensation and thus more gains over the long haul . I'll present an argument at some point . just waiting to keep an open mind

[MuscleScience]

I've got zero evidence or data on this at the moment .. but I believe refeed days if timed right can lead to super compensation and thus more gains over the long haul . I'll present an argument at some point . just waiting to keep an open mind

Believe it or not there is data out there on cyclical caloric restriction, or intermittent caloric restriction. I think that’s what it’s called in the literature. Most of the studies I’ve seen revolve around sedimentary dieters, but there is some studies on college aged exercisers.

The basic premise is that the body never is allowed to adjust or lower its metabolic rate when in a caloric restricted state. Basically a “cheat meal,” or even day
“Resets,” the metabolism so it never sense a famine state.

I’ll be honest, I think I get leaner 2-3 continuous days after a refeed.

Edit: It just came to mind that a lot of these Intermittang caloric restriction papers look a anti- aging effects vs that of Chronic calorie Restriction known as CR in the literature. Basically they wanted to see if you still get the same anti aging properties that you get with CR with the variable calorie intake during the week. CR is very hard diet to follow for most people. Having variable caloric intake has seemed to be shown easier to follow for more people.

[tarmyg]

I've got zero evidence or data on this at the moment .. but I believe refeed days if timed right can lead to super compensation and thus more gains over the long haul . I'll present an argument at some point . just waiting to keep an open mind

Believe it or not there is data out there on cyclical caloric restriction, or intermittent caloric restriction. I think that’s what it’s called in the literature. Most of the studies I’ve seen revolve around sedimentary dieters, but there is some studies on college aged exercises.

The basic premise is that the body never is allowed to adjust or lower its metabolic rate when in a caloric restricted state. Basically a “cheat meal,” or even day
“Resets,” the metabolism so it never sense a famine state.

I’ll be honest, I think I get leaner 2-3 continuous days after a refeed.

Are you both saying that this carb up approach will, most likely, help me burn off even more fat?

[MuscleScience]

Are you both saying that this carb up approach will, most likely, help me burn off even more fat?

More or less, keeps your metabolism revved up.

[tarmyg]

We got 35-days to go and I have stalled but as mentioned before I am trying to work through that with a carb-up day. Shall see what happens.

Today's training

Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 30kg
Minutes 3-4 @ 40kg
Minutes 5-6 @ 50kg
Minutes 7-8 @ 55kg
Minutes 9-10 @ 60kg

Conditioning
For Time:
20 Burpee Box Jump Overs - 24"
30 Power Snatches - 43kg
40 Overhead Squats - 43kg
50/35 Calorie Assault Bike

Recovery
2K Row

[tarmyg]

Time to shame myself with an updated picture this close to the end. That's our 14-year old cat on the bed in case there are questions :-) Pretty much the only pussy I am getting these days.

[cousinmuscles]

looking good tarmyg!

[charger69]

Time to shame myself with an updated picture this close to the end. That's our 14-year old cat on the bed in case there are questions :-) Pretty much the only pussy I am getting these days.

Not the same without the celine Dion face. LOL


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[tarmyg]

Not the same without the celine Dion face. LOL

Agreed :-) Wife was not home!

[Capebuffalo]

You read my mind. Cape and Diesel are MIA.


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Cape is here. Back is better RC. Got sick after that. Trying to cram 12 weeks into 5 at this point.
All of y’all are doing great. Keep it up.

[tarmyg]

Cape is here. Back is better RC. Got sick after that. Trying to cram 12 weeks into 5 at this point.
All of y’all are doing great. Keep it up.

Good to see you cape.

[MuscleScience]

Weight was 201.2 this morning. Finally some downward movement. Been 2 weeks since I lost weight lol.

[charger69]

I was like 30 days in a row working out.

You know better than that.


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[charger69]

Weight was 201.2 this morning. Finally some downward movement. Been 2 weeks since I lost weight lol.

You must be close to the point where the mirror is more important than the scale.


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[RaginCajun]

I literally just had the most kickass workout of my life tonight!

Chest and Tris

Warmup: SITs exercises

Flat barbell Bench:
4 working sets to failure

DB press:
4 sets to failure
4 sets of trap bar deadlift for 20 reps

Incline DB press:
4 sets of 10
4 sets of trapbar deadlifts for 20 reps

Incline skull crushers:
4 sets of 10
4 sets of trapbar deadlifts for 20 reps

Incline bench cable column flies:
4 sets to failure
4 sets of trapbar deadlifts for 20 reps

DB french press:
4 sets of 10
4 sets of trapbar deadlifts for 10 reps

Tri kick backs:
3 sets of 10
4 sets of trapbar deadlifts for 10 reps

Tri pressdowns:
4 sets of 10
4 sets of trapbar deadlifts for 10 reps

Comments:
Insanely intense workout that’s all I can say. Lol
Deadlift was between every working set. No rest!
I only did 135 but it had my heart rate pegged the entire workout. I had to drop rep counts as my low back was feeling it. I was sweating like I was in the sauna. Just insane

Fuck yeah!!!

May have to try that WO!

[RaginCajun]

65 minutes of fasted cardio on the bike. High of 83 today, just a month ago it was 30! Hello allergy season!

[RaginCajun]

Weight was 201.2 this morning. Finally some downward movement. Been 2 weeks since I lost weight lol.

Are you pooping enough?

[diesel101]

Diesel has found his way home.
Vacation was a tough one on the body and came home half crippled and pissed.

Played beach volleyball and worked out every morning for the first 3 days and felt great.
Went to lunch one day and missed a step coming down the stairs, brought all my weight down on my left heal and aggravated my back issue. I spent the next 2 days sitting in wooden chair upright not being able to hardly walk or move.
Broke a record for talking the most time ever to get out of bed it took 15 minutes to get out of bed the next morning.
Went to the gym last night for the first time in 8 days, back still hurts like hell but have to power through it.

Chest night yesterday and it is the strongest I have ever been in my entire life.
I am down 18 lbs from the start, came back from vacation same weight as when I left.
I have never had a strength increase and felt this good while dropping some weight.

Appearance I cant tell a huge a difference in how I look other than a little more vascularity and noticing some muscle striations are more visible while lifting in the chest and shoulders.

I know I have not made as much progress as I would have liked to at this point but damn I feel awesome!

The back issue sucks but I know it will pass as it always does in a week or two.

[cousinmuscles]

WB diesel

[guitarzan]

Cape is here. Back is better RC. Got sick after that. Trying to cram 12 weeks into 5 at this point.
All of y’all are doing great. Keep it up.

Haha, know how you feel. Good to hear you ok now

[guitarzan]

Diesel has found his way home.
Vacation was a tough one on the body and came home half crippled and pissed.

Played beach volleyball and worked out every morning for the first 3 days and felt great.
Went to lunch one day and missed a step coming down the stairs, brought all my weight down on my left heal and aggravated my back issue. I spent the next 2 days sitting in wooden chair upright not being able to hardly walk or move.
Broke a record for talking the most time ever to get out of bed it took 15 minutes to get out of bed the next morning.
Went to the gym last night for the first time in 8 days, back still hurts like hell but have to power through it.

Chest night yesterday and it is the strongest I have ever been in my entire life.
I am down 18 lbs from the start, came back from vacation same weight as when I left.
I have never had a strength increase and felt this good while dropping some weight.

Appearance I cant tell a huge a difference in how I look other than a little more vascularity and noticing some muscle striations are more visible while lifting in the chest and shoulders.

I know I have not made as much progress as I would have liked to at this point but damn I feel awesome!

The back issue sucks but I know it will pass as it always does in a week or two.

Good to see you back diesel

[RaginCajun]

Damn Diesel, heal that back up

[tarmyg]

Welcome back Diesel.

[guitarzan]

Damn, how many back injuries does that make so far in this comp...lol

[guitarzan]

Started back eca this morning. I want to run clen , but I have too many business meetings coming up, and cant afford to have the shakes

[diesel101]

I have never ran an ECA stack before but started one yesterday morning thought I would give it a try and see how it works.

[guitarzan]

I have never ran an ECA stack before but started one yesterday morning thought I would give it a try and see how it works.

It works very well for me diesel

[charger69]

65 minutes of fasted cardio on the bike. High of 83 today, just a month ago it was 30! Hello allergy season!

Screw you. We have been in the high 70’s and low 80’s all “winter”. Now we have a cold front and 50’s during the day. I need to see if the frost got my garden last night.


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[charger69]

I have never ran an ECA stack before but started one yesterday morning thought I would give it a try and see how it works.

I’ll never go back to clen . I love the EC stack. I just need to be careful that I did not lose too much too quick.


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