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Old 06-19-2012, 04:22 PM
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Commander Commander is offline
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Quote:
Originally Posted by bigbear6708 View Post
log is looking good as usual! have you started consuming less protien and more carbs? if so, how is it going for you? I can tell you...I have been eating significantly less as of late because of moving, etc..and i have not lost any size/strenght...goes to show you timing is everything!
Thanks BigBear!

Yes, I chose to consume less protein to save money and I ended up cutting some carbs simply because my appetite shrank unexplicably. I haven't seemed to lose any muscle mass. In fact, I am still trying to gain lean mass and the scale is slowly creeping up, so things are very positive on that front.

Timing is definitely vastly important. I begin consuming my periworkout shake about 10 minutes prior. It is loaded with dextrose, whey, creatine, BCAA, sodium and loads of water to make sure it is dilute. That way I know I am fueling my workout and recovery maximally. After training, I have my biggest meal of the day to further facilitate nutrient partitioning and recovery. So even with consuming less overall, I take in so much quality nutrition in about a 2.5 hour window around my workout, I am at least maintaining all lean mass, if not gaining some.

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Prior to this Monday, I wrapped up an intense 4 weeks of Legs/Pull/Push. Deadlifting 4 days a week and Squatting 2. The squat days were intense with partial reps, pumping techniques, speed reps, etc. I think I gave my knee a beating.

I pushed through week 4 but I knew I was pushing it too hard for too long. Now I am paying the price. One of the motivations for my 3 day Push spec phase was to build my upperbody, but I also needed to give my knee a break. I couldn't even do OH Press today due to the "dip" to get some leg drive, it killed my knee. I tried squats and deadlifts with just bodyweight to see how things were and they hurt too, I hate when I do stupid stuff like that. Even tire drags for legs hurt last night so they have to be dropped for now.

The positive? I guess I can really focus on upperbody for a while.

Push Day #2

* Bench work supersetted with Bicep Pump work or Ring Rows (not noted below)
* Preceded each new Bench exercise with Chest Pump work (not noted below)

Bench
170, 190, 195, 200, 205, 210, 215, 220, 225, 230x3

Ring Dips
BW+10 x 6, 4 sets

Bench (Chains +50)
135x6, 4 sets

Partial Bench (10 middle reps and 5 top reps - constant tension, then 3 full reps)
135, 3 sets

Chest Pump Work

SS W/

Speed Bench
135x3, 3 sets
155x3, 2 sets

1 set pushup to failure, emphasizing the stretch position with pauses and partials
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 06-19-2012 at 04:24 PM.
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