Faiz's FIRST OFFICIAL OFF-SEASON

[*Narkissos*]

Stop bitching.. you got 5 weeks to go

[JohnboyF]

about freaking time!

[chest6]

how long are your sessions?

I see stuff like Legs, back, and shoulders and it scares me..

[JohnboyF]

how long are your sessions?

I see stuff like Legs, back, and shoulders and it scares me..

Legs take a bit longer 1:15 trying to get down to 1....

Back day is 1 hour

[JohnboyF]

Thursday December 14 2006...6:40 p.m. Week 1

Phase 2: Length 6 weeks



Chest; Triceps; Legs

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Treadmill followed with stretching
Flat DB Press

Set 1: 80lb:11 reps
Set 2: 85:9 reps
Set 3: 85: 6 reps * failure
Set 4 drop: 95: 5 reps (Nark im coming for u), 50 :6 reps, 40: 4 reps

Incline Flies

Set 1:35 :12 reps
Set 2:45: 10 reps
Set 3:50: 6 reps
Set 4 drop: 55: 5 reps , 40:5 reps , 35 : 5 reps

DB pulll over elbows in

Set 1: 35 : 12 reps
Set 2: 40 : 12 reps
Set 3: 45: 12 reps
Set 4: 60 : 7 reps . 40 : 8 reps

At this point triceps were hurting/badly i didn not no i would do so poorly on dips

Dips
set 1: **Y W :11 reps
set 2: **Y W: 8 reps
set 3: 15: 8 reps
set 4 : 20lb: 4 reps, **Y W: 8 reps
owned

Tricep Pressdowns

Set 1: 130: 12 reps
Set 2: 135 : 10 reps
Set 3: 135 : 10 reps
Set 4 : 40 : 4 , 130:4 reps, 115: 5 reps

owned x2 triceps were done



Leg Curls

The machine doesn't have numbers so i counted total plates/stack w/e u wanna call it

Set 1: 13: 15 reps
Set 2: 14: 12 reps
Set 3: 15: 10 reps
Set 4: 17 : 4 reps, 15 : 4 reps, 14: 4 reps, 12:5 reps


Leg Press

Diffrent machine i think it was heavier it looks like nark machine
Set 1: 630: 12 reps
Set 2: 675: 10 reps
Set 3: 720 : 10reps
Set 4 drop: 770 :6 reps , 675:6 reps, 630 : 8 reps


Hack Squats

Ass to Calves ouch

Set 1: 140: 12 reps
Set 2 160: 12 reps
Set 3: 160 :12 reps
Set 4 drop: 190: 11 reps , 140: 8 reps
Next week im going to start at 190 really squeezed them here...

Seated Calf-Raises

Set 1: 100 : 15 reps
Set 2: 100: 12 reps
Set 3: 120: 10 reps
Set 4: 130 : 6 , 120: 4 reps , 110: 4 reps, 95 : 5 reps


* Nark... questions...

I have noticed on my 3-4th excercises my tri's were gone and in general some of my lift poundage have decreased..... I'm assuming because of the new volume?

I belive im looking a little smoother as well...

Had another question but dont remember what it was.... i will holla later...

Other than that ... awesome session

[IBdmfkr]

Just looking at the last post.. what the hell are you doing Chest/Tri's and Legs on the same day for?

Doesn't even make sense.

To the routine:
Incline Flies? Change to presses to move more weight to utilize/recruit more muscle fibers for growth. Then finish it with say PecDec or something similar. Proper form on incline is imperative, otherwise you'll end up working anterior delts and fail to build your upper chest like most ppl make the mistake of doing.

Legs need their own day, it's that simple.

(Faiz, just check out pics on page 2, looking GREAT, big changes)
Stick to what you're doing, obviously whatever Nark has you doing is working so don't let anyone tell you different).
Stick with one person and run with it, if you listen to too many ppl it can really make it impossible to make gains because you'll constantly be changing things around.
C really knows his stuff, so I'd have faith in what he's telling you.

[*Narkissos*]

Faiz, just check out pics on page 2, looking GREAT, big changes
Stick to what you're doing, obviously whatever Nark has you doing is working so don't let anyone tell you different.
Stick with one person and run with it, if you listen to too many ppl it can really make it impossible to make gains because you'll constantly be changing things around.
C really knows his stuff, so I'd have faith in what he's telling you.

Thanks for the vote of confidence Big D.

And he has made some serious muscle gains... Everyweek he's been putting on 2 lbs and getting harder.

I chose not to explain what we were doing on the open forum.. but i'll give you a run down.

When i started bodybuilding 9 years ago i tried a lot of things.

The coach i eventually progressed to told me this: "Everything works in bodybuilding.. but nothing works indefinately".

Without going into too much detail, what we're doing constitutes:

Deload; borderline progressive over-training; followed by a deload...and a maintenance phase.

In a cyclic fashion.

6 weeks is the upper limit after which gains, due to a shock technique, cease.

The way the cycles are layed out they force an adaptive response at base... and progressively.

As alluded to above, progress is not indefinate so a deload will be incorporated at the peak of the adaptive curve.. followed by a maintenance phase.

Then we re-assess and switch gears again. We'll probably use this technique only once this year.

At the rate we're going though, Faiz will add 20 lbs of muscle from this shock... He's added 13 so far.

My training partner, another one of my projects, is up 37 lbs thus far.

That's the basics... You personally can hit me up for more on it.

Nark

[JohnboyF]

Just looking at the last post.. what the hell are you doing Chest/Tri's and Legs on the same day for?

Doesn't even make sense.

To the routine:
Incline Flies? Change to presses to move more weight to utilize/recruit more muscle fibers for growth. Then finish it with say PecDec or something similar. Proper form on incline is imperative, otherwise you'll end up working anterior delts and fail to build your upper chest like most ppl make the mistake of doing.

Legs need their own day, it's that simple.

(Faiz, just check out pics on page 2, looking GREAT, big changes)
Stick to what you're doing, obviously whatever Nark has you doing is working so don't let anyone tell you different).
Stick with one person and run with it, if you listen to too many ppl it can really make it impossible to make gains because you'll constantly be changing things around.
C really knows his stuff, so I'd have faith in what he's telling you.

I** thanks man it means alot coming from someone like..I was acutally reflecting on ur your comments as i walked to the gym.. great stuff bro

Thank you..

Nark.. u' da milkman...

[JohnboyF]

Friday December 15th 2006...7:00p.m. Week 1

Phase 2: Length 6 weeks

Back: Shoulders; Biceps



Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Treadmill followed with stretching

Warm-up Seated Side Laterals
Set 1: 15lb: 15 reps each side
Set 2: 15: 15 reps each side

Wide Grip Pull-ups ( at body weight to failure)

set 1: 12 reps
set 2: 8 reps
set 3: 8 reps
set 4:8 reps
Set 5: 7 reps

T-bar Row
Made my own torso parrelled to the floor

Set 1:115:11 reps
Set 2:150 11 reps
Set 3: 170:8 reps

Set 4 ( drop set) : 180 =4 reps, 150 :4 reps, 125 : 4 reps , 115: 4 reps

1 arm DB row
Set 1: 70: 12 reps
Set 2: 80: 11 reps
Set 3: 85: 8 reps
Set 4 : 95 : 6 reps , 70 : 8 reps

Seated Miltary press

Set 1: 125lb:12 reps
Set 2: 135:10 reps
Set 3: 150: 8 reps
Set 4 (drop set) : 155: 4 reps , 135 : 4 reps, 115:4 reps


Upright Rows

Set 1:75 :13 reps
Set 2:85: 12 reps
Set 3: 95: 10reps
Set 4 drop set :125 : 4 reps, 85 : 10 reps

DB Shrugs

Feet planted no cheating
Set 1: 65:12 reps
Set 2: 65:12 reps
Set 3: 70: 10 reps
Set 4: 95: 4 reps , 65: 8 reps, 40: 4 reps

Seated Alt DB curls 10-12 reps each arm

Set 1: 25lb: 10 reps
Set 2: 30: 8 reps
Set 3: 30: 10 reps
Set 4 (drop set): 35 : 4 reps , 25: 4 reps , 20: 4 reps, 10:6 reps




[I]Awesine session.... I]

[IBdmfkr]

Whats your split look like? (Days you workout and what bodyparts)

[JohnboyF]

Monday Legs/Chest/Tri's

Tues Shoulders/Back/Bi

Wed OFF

THurs CHest/tri/legs

Friday Back/shoulder/bi's

Sat- Sun Off

[IBdmfkr]

You don't feel as if your Chest/Tri workout affect your Shoulder routine on the following day or cause you to be over training or simply holding back your shoulder development from unintentionally training shoulders the day before?

Also you only take 2days in between your leg routines, are you hitting the same exact movements each day, if so do you feel as if this is leading to over training or possibly cause an injury?

Just curious.

[JohnboyF]

You don't feel as if your Chest/Tri workout affect your Shoulder routine on the following day or cause you to be over training or simply holding back your shoulder development from unintentionally training shoulders the day before?

To be honest no i dont think so . Becuase compared to other routines i'm not really doing "full day's chest routine" i.e 4-5 excersices or maybe more.. just my .2

Also you only take 2days in between your leg routines, are you hitting the same exact movements each day, if so do you feel as if this is leading to over training or possibly cause an injury?

THe excercies are diffrent but core movements stay the same... not sure about overtraining though.... still trying to learn my body. to be honest

[IBdmfkr]

I only do 4-6sets for chest once every 6days, it's the intensity and progressively overloading the muscle week after week that counts not the number of sets that are preformed..
Anyhow just giving you another point of view and another perspective to look at. Let us know how you're coming along.

[JohnboyF]

I do appreciate ib, really do but as u stated i got stick with it and run with it.. and so far i feel im doing well..

[IBdmfkr]

Keep the log going, interested to see how it turns out.

[JohnboyF]

Saturday December 16th 2006 Phase 2

Rest


Side note*

Have a work christmas party to attend this evening i really don't want to cheat at all. I ordered the salmon so we will see what happens.

[*Narkissos*]

^^ Eat Faiz.

Review your diet outline...and make food choices that fall with in your guesstimate.

[JohnboyF]

Just got back.....

The menu was as follow

1st Bread ( passed)
2nd soup ( ate the veggies)
3rd plate of pasta ( PASSED)
4 Salad ( ate it)
5) Salmon and Potatoes ( about 140-170 grams ) and veggies ( ate this as it's in my diet anyways)
6) desser small piece

Feel guilty actually...



I think i did well.. only 3 carb meals today.. but eating a 2xpro/fat meal right now

[*Narkissos*]

Just got back.....

The menu was as follow

1st Bread ( passed)
2nd soup ( ate the veggies)
3rd plate of pasta ( PASSED)
4 Salad ( ate it)
5) Salmon and Potatoes ( about 140-170 grams ) and veggies ( ate this as it's in my diet anyways)
6) desser small piece

Feel guilty actually...



I think i did well.. only 3 carb meals today.. but eating a 2xpro/fat meal right now

*yawns*

I just got back in from my girl's company dinner.

Dress code: Elegant.

First course: soup [bread served on side]: pass *boring*

I combined the other 2 courses into one huge plate lol (rice and peas; steamed fish; baked ham; baked pork; jerk pork; veggies... that's alli can remember right now)... and washed it down with a diet coke

Then for desert i had a load of assorted chocolates.. wasn't in a cake/ice-cream (or whatever they served) mood.

I know my next training session will be awesome.

Tonight's meal has me pumped to the gills.. vascularity running down my forearms.

Don't you wish you hadn't passed on the bread?



j/k

holla

[JohnboyF]

Sunday December 17th 2006 Phase 2

Rest

[JohnboyF]

LOL........


*crys at my breakfast*

[*Narkissos*]

*eats more chocolate*

Honestly man.. i'm proud of you.

Your anal mindset may be better applied during your contest prep though.. You know i've said this from the beginning.

Lemme know if the volume gets too much for you and we'll backpeddle immediately back to a more 'sane' approach. I think the first phase was ultimately, and impressively, effective... so lemme know

btw: YGPM

[JohnboyF]

I check the pm... both lol...

One F**ing lol....

i dunno bro, im hella sore back arms etc.. but i like it i mean its a complete change from what i have Ever done. A complete shock. I think i can handle it. I mean now it's challenge to a next level ya know?

[*Narkissos*]

you can't "think" you've gotta know.

If it becomes too hard lemme know asap

[JohnboyF]

I just don't want to quit.. or feel like i couldn't handle it...

[chest6]

"pumped to the gills"

[JohnboyF]

Monday December 18th 2006 6:45pm Week 2

Phase 2: 6 weeks

Legs : Chest : Triceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Staitionary Bike followed with stretching



Squats

Set 1 : 295 : 10 reps
Set 2 : 295: 10 reps
Set 3 : 295 : 10 reps
Set 4 : 295 : 10 reps
Set 5 : 325 : 5 reps , 275: 7 reps 225: 8 reps

Puddles of sweat and had to catch my breath

Lyring Leg Curls Super Seted with Stiff Legged Deads
the LLC machine does not have weight numbers so i am listing plates

Lying LC Set 1: 14 : 13 Reps SLD Set 1 : 185 : 10 reps

Decreased the SLD weight back was killing me
Lying LC Set 2: 15:10 Reps SLD Set 2 : 135 : 10 reps
Lying LC Set 3: 16 : 10 Reps SLD Set 3 : 135 : 10 reps

Lying LC :Set 4 : 17 : 5 reps, 15: 5 reps, 14 : 5 reps, 12: 5 reps
SLD :Set 4: 185: 10 reps, 135: 6 reps


Seated Calf Raises

Set 1: 100: 15 reps
Set 2: 110 : 12 reps
Set 3: 120 : 110 reps
Set 4 : 130 : 7 reps , 120 : 4 reps , 110 : 4 reps, 100: 5 reps

Incline DB Press


Set 1 : 80 : 12 reps
Set 2 : 80 : 10 reps
Set 3 : 85 : 6 reps
Set 4 : 90 : 4 reps , 55 : 6 reps, 40 : 6 reps

Flat Barbell Bench Press

Set 1: 185 : 8 reps
Set 2: 185: 9 reps
Set 3: 185 : 9 reps
Set 4: 205 : 5 reps , 185 : 4 reps : 135: 5 reps

Flat Flies

Set 1: 35 : 14 reps
Set 2: 40 : 12 reps
Set 3: 50 : 6 reps
Set 4: 55: 4 reps, 40: 5 reps, 30 : 6 reps

Tricep Press down

Set 1: 135 : 12 reps
Set 2: 135 : 12 reps
Set 3: 140 : 10 reps
Set 4: 155 : 4 reps , 125: 6 reps, 110 : 5 reps

Tricep over head extensionSet 1: 30 : 12 reps

Set 1: 45 :10 reps
Set 2: 45 :10 reps
Set 3: 50 : 8 reps
60: 6 reps, 50: 4 reps, 30 : 5 reps


Tri's were pumped. Looked damn good actually.. THe session was LONG and brutal.. well over 1 hour.Also after inclines my right elbow part of the arm top and bottom were hurting as if i pulled somehing. The incline bench was messed up as i was bringing the db up first set my right hand gave out and swung to the ground so i assume it was b/c of this..

[JohnboyF]

Tuesday December 19th 2006...6:45 p.m. Week 2

Phase 2: Length 6 weeks

Shoulders; Back; Biceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Treadmill

Warm-up Seated Side Laterals
Set 1: 15lb: 15 reps each side
Set 2: 15: 15 reps each side

Seated DB Shoulder Press

set 1: 75 :10 reps
set 2: 75: 7 reps * shoulders gave out decreased weight
set 3: 70: 10 reps
set 4 drop: 85: 4 reps , 55: 4 reps 45 :4 reps

Up-Right Rows

Set 1: 85lb:12 reps
Set 2: 95: 9 reps
Set 3: 95: 10 reps
Set 4 Drop: 125: 4 reps , 85 : 11


Bent Lateral Raises
Set 1: 25 : 12 reps
Set 2: 25: 11 reps
Set 3: 25 :10 reps
Set 4 : 35 : 6 20: 6 , 15: 4 reps


Wide Chin-Ups
Went in to these right away
Set 1:Body weight :11 reps
Set 2:Body weight: 7 reps
Set 3: Body weight: 9 reps
Set 4: Body weight: 8 reps
Set 5: Body weight: 7 reps

Bent Over Barbell Rows

Set 1: 175: 10 reps
Set 2: 175: 8 reps
Set 3: 185: 9 reps
Set 4 drop: 195 : 4 reps, 175: 5 reps, 135: 5 reps


Narrow Cable Row

Set 1: 195:10 reps
Set 2: 195 : 8 reps
Set 3: 205 : 8 reps
Set4: 215 : 4 reps , 185: 4 reps 135: 4 reps

Barbell Curls

Set 1 : 65 : 10 reps ( arms were fried)
Set 2: 65 : 8 reps* rest pause + 2
Set 3: 75 : 4 reps , 55: 4 reps , 35 : 4 reps


1 Arm Preacher Curls

Set 1: 25lb: 9 reps
Set 2: 25: 8 reps
Set 3: 35 :4 reps , 25 : 4 reps , 20 : 4 reps

Good Session! arms were soo pumped i could barely take my t off..
still cant get it down to 1 hour

Nark... can i encorpate a pre-work out stimulant?

[DutchCowboy]

Good Session! arms were soo pumped i could barely take my t off..
still cant get it down to 1 hour

NO SHIT????? Dude, maybe it has to do with doing 31 sets in 1 workout.[/b]

[WidowMaker]

Faiz you freak!!! LOL.

[JohnboyF]

Faiz you freak!!! LOL.

lol widow whats up brother... im serious i tried to take my Vit C post workout i could get my arms up almost dropped the pill...

[*Narkissos*]

Yes.

And please check your equipment prior to use.. so as to avoid injury.

What if, with the dumbbell falling, you had ripped the muscle clean from its insertion on your clavicle?

[IBdmfkr]

Injuries will end a career and/or set you back years in your training.. be more careful.

[JohnboyF]

Injuries will end a career and/or set you back years in your training.. be more careful.

Thanks,

This was the thing.. the incline bench was adjusted but between the portion where ur but goes and back there was a larger than normal gap ( could have been a diffrent style) but any how when i propped the wieghts on my knees to get'm up my butt kinda dropped into the larger gap thus messing up my arm's poistion.. but i will be more careful next time..

Also nark, i**, widow ( saw u reading right now)

when i make my own tbar with a bar the back end of the bar was lifting off the ground...?

[Columbus]

Thanks,

This was the thing.. the incline bench was adjusted but between the portion where ur but goes and back there was a larger than normal gap ( could have been a diffrent style) but any how when i propped the wieghts on my knees to get'm up my butt kinda dropped into the larger gap thus messing up my arm's poistion.. but i will be more careful next time..

Also nark, i**, widow ( saw u reading right now)

when i make my own tbar with a bar the back end of the bar was lifting off the ground...?

either prop it in the corner of the gym (best solution) or slap a 100lb dbell over the end and make it sort of a pivot, swivel...

[*Narkissos*]

when i make my own tbar with a bar the back end of the bar was lifting off the ground...?

Faiz you're letting me down.. You're expected to remember the content of our discussions.. Cus i did explain this to you in detail.

The short story:

Either ask a guy at the gym to put his toe on the end of the bar.. or get a 120-140 lbs dumbbell (plated loaded with preference so that the differential between the floor and the bar of the dumbbell is more than it would be for a smaller dumbbell... allowing you more room to manuvere the bar).. and place the dumbbell on the non-weighted end of the bar to hold it in place

Also... 'sit back' while rowing.. i.e. drop your hips slighty.. so the path the bar travels isn't that which would make it prone to moving on the non-weighted end.

In addition.. make the 'pull' smooth as opposed to 'jerky'

[chest6]

Faiz you're letting me down.. You're expected to remember the content of our discussions.. Cus i did explain this to you in detail.

The short story:

Either ask a guy at the gym to put his toe on the end of the bar.. or get a 120-140 lbs dumbbell (plated loaded with preference so that the differential between the floor and the bar of the dumbbell is more than it would be for a smaller dumbbell... allowing you more room to manuvere the bar).. and place the dumbbell on the non-weighted end of the bar to hold it in place

Also... 'sit back' while rowing.. i.e. drop your hips slighty.. so the path the bar travels isn't that which would make it prone to moving on the non-weighted end.
In addition.. make the 'pull' smooth as opposed to 'jerky'

GOod stuff. Yep...make it to where your almost sitting backwards to where the bar is forced in the bottom corner of the wall.

[Columbus]

set 4 drop: 85: 4 reps

some good ass weight man....damn!

[JohnboyF]

set 4 drop: 85: 4 reps

some good ass weight man....damn!

Thanks man...

ahhh i kept the bar straight i think. dont remeber iwas in squat rack though... hmm i will keep it on angle though on thursday..