Faiz's FIRST OFFICIAL OFF-SEASON

[*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'

[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]

[JohnboyF]

Thursday December 21st 2006...6:40 p.m. Week 2

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: 85lb:11 reps
Set 2: 85:7 reps
Set 3: 85: 10 reps
Set 4 drop: 100: 4 reps (Nark im coming for u), 65 :4 reps, 40: 4 reps

Incline Flies

Set 1:35 :12 reps
Set 2:45: 12 reps
Set 3:50: 8 reps
Set 4 drop: 55: 5 reps , 40:6 reps , 35 : 6 reps

DB pulll over elbows in

Set 1: 50 : 15 reps
Set 2: 60 : 12 reps
Set 3: 60: 12 reps
Set 4: 70 : 6 reps . 55 : 7 reps



Dips
set 1: **Y W :12 reps
set 2: 10lb W: 10 reps
set 3: 15: 9 reps
set 4 : 25lb: 6 reps, 10: 4 rpes **Y W: 4 reps
better

Tricep Pressdowns

Set 1: 140: 12 reps
Set 2: 140 : 11 reps
Set 3: 145 : 10 reps
Set 4 : 160 : 4 , 130:4 reps, 115: 5 reps




Leg Curls

Set 1: 15: 15 reps
Set 2: 16: 12 reps
Set 3: 17: 10 reps
Set 4: 18 : 4 reps, 15 : 4 reps, 14: 4 reps, 13:4 reps


Leg Press


Set 1: 720: 12 reps
Set 2: 720: 10 reps
Set 3: 720 : 12reps
Set 4 drop: 790 :7 reps , 675:7 reps, 630 : 6 reps


Hack Squats

Ass to Calves ouch

Set 1: 190: 15 reps
Set 2 200: 12 reps
Set 3: 210 :10 reps
Set 4: 230: 6 reps , 190: 6 reps. 180: 6 reps

Seated Calf-Raises

Set 1: 100 : 15 reps
Set 2: 110: 11 reps
Set 3: 125: 11 reps
Set 4: 135 : 5 , 125: 5 reps , 110: 4 reps, 100 : 5 reps

Check ur PM/Email Nark.... ummm i was able to decrease time a bit today... getting better.
Other than that ... awesome session[/I]

[*Narkissos*]

Got your PM lil bro.

I know you don't wanna.. but i'm gonna make some training modifications for you to start Monday

Holla

[guest589745]

Here ya go faizakafez

[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.

[JohnboyF]

Here ya go faizakafez

SKULLS holy shit bro


thanks man!!!

[JohnboyF]

Friday December 22th 2006...3:30p.m. Week 2

Phase 2: Length 6 weeks

Back: Shoulders; Biceps

Left work early had meal 3 at 2:20 pm.. see notes



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: 11 reps
set 2: 8 reps
set 3: 8 reps
set 4:7 reps
Set 5: 7 reps

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

Set 1:140:10 reps
Set 2:140 10 reps
Set 3: 155:8 reps
Set 4 ( drop set) : 175 =4 reps, 140 :4 reps 115: 6 reps

1 arm DB row
Set 1: 85: 12 reps
Set 2: 90: 10 reps
Set 3: 95: 8 reps
Set 4 : 105 : 4 reps , 70 : 8 reps

Seated Miltary press

Set 1: 140lb:12 reps
Set 2: 150:8 reps
Set 3: 150: 8 reps
Set 4 (drop set) : 160: 5 reps , 135 : 5 reps, 115:5 reps

Upright Rows

Set 1:95 :12 reps
Set 2:90: 10 reps
Set 3:100: 8 reps
Set 4 drop set :120 : 4 reps, 95 : 8 reps

DB Shrugs

Feet planted no cheating
Set 1:70: 12 reps
Set 2:70: 11 reps
Set 3:75: 11 reps
Set 4: 100: 4 reps , 70: 4 reps, 50: 6 reps

Seated Alt DB curls 10-12 reps each arm

Set 1: 25lb: 12 reps
Set 2: 30: 10 reps
Set 3: 30: 9 reps
Set 4 (drop set): 35 : 4 reps , 25: 4 reps , 20: 4 reps, 10:5 reps


Notes* When i was doing my warm-up and pull-ups my body was shaking as if i had not eaten in hours. I mean at this point i was starving.But it went away later but still it was strange...

[I]Awesome session.... I]

[*Narkissos*]

Here ya go faizakafez

Sweet Louise...

Faiz.. that's what we're gonna look like next year post-contest

[*Narkissos*]

Notes* When i was doing my warm-up and pull-ups my body was shaking as if i had not eaten in hours. I mean at this point i was starving.But it went away later but still it was strange...

The diet etc. has your body extremely sensitive to glucose/insulin (BG changes).

I'm like that as well... i can feel even the slightest change in BG.

Don't worry about it.

Your carb intake is higher than most guys here anyway... and mid-GI (and spaced evenly tru-out the day) so hypo is technically less plausible.

Nark

[chest6]

Most? Without revealing the secret diet u guys deal with. Gimmie a ballpart #

[JohnboyF]

[QUOTE=chest6]Most? Without revealing the secret diet u guys deal with. Gimmie a ballpart # [/QUOTE]


Ball park?? hmmm the Green monster at fenway.

So anywhere from 50 (right field short wall) - 600 the green monster...


chest

[JohnboyF]

Saturday December 23rd 2006 Phase 2 end of week 2/6


REST

*I just woke up eating meal 1 at 3:30.... slept real good no work this weekend been a long time without working got the next week off so it will be fun..

Side note- Next week i can only train 3 days a week b/.c of the holiday schedule never have done a 3 day split need to get over the mind-set im not training enough...

[JohnboyF]

Sunday December 24th 2006 Phase 2

Rest

[Growingpains]

Nice thread bro. The rest will do you good. Eat you ass off!

GP

[JohnboyF]

Monday December 25th 2006 Phase 2

Start of Week 3

Sadly i can only train 3 days this week... unofficial rest day

Some other notes....


I was feeling pretty crappy after i spoke to nark saturday morning.. Basically my body crapped out on me and it sucks. Like mentally i could handle it but apparently phyiscally my body started back-pedling on me.

Side note hunger is nuts i dont no why.. i ate at 3pm meal 1 and by 3:30 i was starving.... still am got abput .5-1 hour to go till chow time! DAMN MAINTENCE CALS!!

[*Narkissos*]

Monday December 25th 2006 Phase 2

Start of Week 3

Sadly i can only train 3 days this week... unofficial rest day

Sad why?

Rest and eat.

I was feeling pretty crappy after i spoke to nark saturday morning.. Basically my body crapped out on me and it sucks. Like mentally i could handle it but apparently phyiscally my body started back-pedling on me.

Side note hunger is nuts i dont no why.. i ate at 3pm meal 1 and by 3:30 i was starving.... still am got abput .5-1 hour to go till chow time! DAMN MAINTENCE CALS!!

YGPM

[JohnboyF]

Sad why?

Rest and eat.



YGPM

Waits*

I'm just sad that my body quit on me.. it sucks i thought and still belive i can handle it.. Now i feel like i let my-self and you down ...even though we discussed this.

[stayinstacked]

Your overtraining or not eating enough. A 10 lb gain in 6 wks is good, but I can;t see any difference other than lighting between the 2 pics, the body looks the same. This is bulking time right? So do just that, BULK!!!! **** AM cardio, your cheating yourself of size gains.

[Columbus]

Your overtraining or not eating enough. A 10 lb gain in 6 wks is good, but I can;t see any difference other than lighting between the 2 pics, the body looks the same. This is bulking time right? So do just that, BULK!!!! **** AM cardio, your cheating yourself of size gains.

Agreed 100%....it took a beating, but I have found the same thing with me for the past year.....Eat big, f-maintenence, rest 3 days is fantastic!

GL bro.....

[JohnboyF]

Tuesday December 26th 2006 12:00pm Week 3

Phase 2: 6 weeks

Chest : Back

This week i am only working out 3 days. Have this week of from work. Got to go to the gym after meal 1 its my favourite time to i was pumped as hell.. here we go..

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

Incline DB Press

Set 1 : 85 : 11 reps
Set 2 : 85 : 6 reps
Set 3 : 85 : 7 reps
Set 4 : 95 : 4 reps , 55 : 4 reps, 50 : 4 reps

Flat Barbell Bench Press

Set 1: 185 : 9 reps
Set 2: 185: 8 reps
Set 3: 185 : 8 reps
Set 4: 210 : 5 reps , 185 : 4 reps : 135: 6 reps

Flat Flies

Set 1: 40 : 14 reps
Set 2: 45 : 10 reps
Set 3: 50 : 8 reps
Set 4: 60: 4 reps, 40: 5 reps, 35 : 6 reps


Wide Chin-Ups
Went in to these right away
Set 1:Body weight :12 reps
Set 2:Body weight: 8 reps
Set 3: Body weight: 8 reps
Set 4: Body weight: 6 reps
Set 5: Body weight: 6 reps

Bent Over Barbell Rows

Set 1: 185: 8 reps
Set 2: 185: 8 reps
Set 3: 185: 8 reps
Set 4 drop: 195 : 4 reps, 185: 4 reps, 135: 6 reps


Narrow Cable Row

Set 1: 195:8 reps
Set 2: 195 : 8 reps
Set 3: 205 : 8 reps
Set4: 220 : 4 reps , 190: 4 reps 135: 4 reps

Awesome session.. I looked freaking pumped and Huge

[chest6]

[QUOTE=FaizakaFez]QUOTE=chest6]Most? Without revealing the secret diet u guys deal with. [B]Gimmie a ballpart #

Ball park?? hmmm the Green monster at fenway.

So anywhere from 50 (right field short wall) - 600 the green monster...


chest

blah im so fat..i had 830 today

Saturday December 23rd 2006 Phase 2 end of week 2/6


REST

*I just woke up eating meal 1 at 3:30.... slept real good no work this weekend been a long time without working got the next week off so it will be fun..

Side note- Next week i can only train 3 days a week b/.c of the holiday schedule never have done a 3 day split need to get over the mind-set im not training enough...

Yep..Get that out of your head now. Too many people head backwards in progress because of this. Im scared for Uber thinking like this too. You seem to be fine..its in your head. But like Nark said..Rest and eat.

[JohnboyF]

Thanks chest...

405 on squats you damn beast!

[IBdmfkr]

Chest, 800 carbs? Were you being serious?

Faiz, are you indian? LMAO

[JohnboyF]

Chest, 800 carbs? Were you being serious?

Faiz, are you indian? LMAO

LOL-- dont start N-large!!!

[*Narkissos*]

Waits*

I assume you received and read it.

I'm just sad that my body quit on me.. it sucks i thought and still belive i can handle it.. Now i feel like i let my-self and you down ...even though we discussed this.

I think you've not grasped what we are doing.

You've reached your threshold.. so the program had to change.

Fluctuations aside you've gained 10 solid pounds (no noticeable change in bodyfat)... which is an accomplishment which speaks for itself.

Most argue the dificulty of gaining LBM while trying to stay lean.

We've been able to do this.. and 10 lbs of it.

You'll train infrequently this week... and rest.

Do not deviate from that because it, as anything else i tell you to do, has its purpose.

From next week the low volume phase starts.

Drop the mindsets you hold..

You're not allowed to have any.

The short analogy is: "In bodybuilding, everything works.. but nothing works forever" [Carl Moore]

The shock response curve is exhausted..thus you'll rest this week and then resume a more 'standard' training split.

Nark

[IBdmfkr]

Very smart, you have to do it in spurts otherwise injury/fatigue will set in. I do the same thing myself throughout the year, just don't really talk about it

[JohnboyF]

I assume you received and read it.



I think you've not grasped what we are doing.

You've reached your threshold.. so the program had to change.

Fluctuations aside you've gained 10 solid pounds (no noticeable change in bodyfat)... which is an accomplishment which speaks for itself.

Most argue the dificulty of gaining LBM while trying to stay lean.

We've been able to do this.. and 10 lbs of it.

You'll train infrequently this week... and rest.

Do not deviate from that because it, as anything else i tell you to do, has its purpose.

From next week the low volume phase starts.

Drop the mindsets you hold..

You're not allowed to have any.

The short analogy is: "In bodybuilding, everything works.. but nothing works forever" [Carl Moore]

The shock response curve is exhausted..thus you'll rest this week and then resume a more 'standard' training split.

Nark

WOW great post

Need to get sig for this quote....

Side note * learned about displince via pinnacle
In bodybuilding, everything works.. but nothing works forever" [Carl Moore]

[JohnboyF]

Wednesday December 27th 2006 Phase 2 week 3/6

Rest

[chest6]

Chest, 800 carbs? Were you being serious?

Faiz, are you indian? LMAO

Yeah. No wonder im so fat. I need to calm down

[*Narkissos*]

Very smart, you have to do it in spurts otherwise injury/fatigue will set in. I do the same thing myself throughout the year, just don't really talk about it

[JohnboyF]

Thursday December 28th 2006...12:30 p.m. Week 3

Phase 2: Length 6 weeks

Shoulders;Arms

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 :9 reps
set 2: 75: 8 reps
set 3: 75: 8 reps
set 4 drop: 85: 4 reps , 55: 4 reps 40 :4 reps, 30:4 reps

Up-Right Rows

Set 1: 95lb:12 reps
Set 2: 100: 9 reps *had to use the ez-curl bar 95 is the highest for str8bar
Set 3: 100: 9 reps
Set 4 Drop: 115: 4 reps , 95:4 reps, 85 : 5 reps


Bent Lateral Raises
Set 1: 25 : 15 reps
Set 2: 25: 11 reps
Set 3: 25 :10 reps
Set 4 : 40 : 5 25: 6 , 20: 4 reps


Barbell Curls

Set 1 : 65 : 12 reps ( arms/front delts were burning)
Set 2: 65 : 12 reps
Set 3: 75 : 5 reps , 55: 4 reps , 45 : 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

Tricep Press down

Set 1: 140 : 12 reps
Set 2: 140 : 12 reps
Set 3: 145 : 11 reps
Set 4: 165 : 4 reps , 135: 6 reps, 120 : 6 reps

Tricep over head extensionSet 1: 30 : 12 reps

Set 1: 45 :12 reps
Set 2: 55 :10 reps
Set 3: 55 : 10 reps
Set 4:65: 5 reps, 45: 4 reps, 35 : 6 reps

[*Narkissos*]

How're you feeling Jnr.?

[JohnboyF]

pretty damned good i must say the workouts are awesome looked amazingly pumped after today's session but forgot my phone at home by the time i got home the pumps were gone but not too fatigued.. it could be because im of work/school this week but other than pretty pumped/full this week.

[*Narkissos*]

^^ Remember.. eat and rest.

I can't wait to start training again lil bro.

Remind me to make the dietary modifications for you to coincide with next week's change in routine.

I gotta talk to you about your current condition before i make my decision on the direction we'll go.

Hit me with some updated pics.. Send to my email.

Standard shots: front & back double bi; Front & Back lat spread; Side chest; Side tricep; Ab and Thigh.. and a most muscular of your choice.

Nark

[JohnboyF]

sent bro.. hit me with pm or email whatever u feel..

[Columbus]

Sessions look great bro..assuming cause you have an incredible mentor....maybe I can follow along.....good luck!

[JohnboyF]

Friday December 29h 2006 4:00 pm Week 3

Phase 2: 6 weeks

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 Stationary Bike followed with stretching


Squats

Set 1 : 285 :12 reps
Set 2 : 295: 10 reps
Set 3 : 295 :10 reps
Set 4 : 300 :10 reps
Set 5 : 330 : 4 reps , 275: 6 reps 225: 8 reps

Lyring Leg Curls Super Seted with Stiff Legged Deads


Lying LC Set 1: 15 : 15 Reps SLD Set 1 : 155 : 10 reps
Lying LC Set 2: 15 :14 Reps SLD Set 1 : 155 : 10 reps
Lying LC Set 3: 17 : 10 Reps SLD Set 1 : 155 : 10 reps

Lying LC :Set 4 : 19 : 4 reps, 17: 4 reps, 16 : 4 reps, 14: 4 reps
SLD :Set 4: 185: 8 reps, 135: 6 reps


Seated Calf Raises

Set 1: 105: 15 reps
Set 2: 125 : 12 reps
Set 3: 135 : 10 reps
Set 4 : 145 : 7 reps , 135 : 4 reps , 115 : 4 reps, 105: 4 reps

[audis4]

Friday December 29h 2006 4:00 pm Week 3

Phase 2: 6 weeks

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 Stationary Bike followed with stretching


Squats

Set 1 : 285 :12 reps
Set 2 : 295: 10 reps
Set 3 : 295 :10 reps
Set 4 : 300 :10 reps
Set 5 : 330 : 4 reps , 275: 6 reps 225: 8 reps

Lyring Leg Curls Super Seted with Stiff Legged Deads


Lying LC Set 1: 15 : 15 Reps SLD Set 1 : 155 : 10 reps
Lying LC Set 2: 15 :14 Reps SLD Set 1 : 155 : 10 reps
Lying LC Set 3: 17 : 10 Reps SLD Set 1 : 155 : 10 reps

Lying LC :Set 4 : 19 : 4 reps, 17: 4 reps, 16 : 4 reps, 14: 4 reps
SLD :Set 4: 185: 8 reps, 135: 6 reps


Seated Calf Raises

Set 1: 105: 15 reps
Set 2: 125 : 12 reps
Set 3: 135 : 10 reps
Set 4 : 145 : 7 reps , 135 : 4 reps , 115 : 4 reps, 105: 4 reps

Nice set on squats fez!
Do you alternate one week with stiff legged deads and the next week normal deads? I realize the stiff works your hammys and the normal is the lower back but when I do stiff legged deads, I still feel it in my lower back.

[JohnboyF]

Nice set on squats fez!
Do you alternate one week with stiff legged deads and the next week normal deads? I realize the stiff works your hammys and the normal is the lower back but when I do stiff legged deads, I still feel it in my lower back.

Thanks man...

No bro i haven't hit up the deads for the back specifically yet...

for the first 6 weeks i did romanian deads for my hams

now i do Stiff legged for hams..

But your right my back Gets worked like a mother esp after heavy a s s squats my back (lower is just wow)