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  #11  
Old 11-09-2009, 11:25 AM
Gregsimo Gregsimo is offline
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Sounds like a solid routine to improve the core lifts. On your dynamic days how many sets are you doing per exercise?
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  #12  
Old 11-09-2009, 11:54 AM
WorkoutMchne WorkoutMchne is offline
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The first two weeks of the cycle, I'll do 8X3 and the last week 10X2...typical westside DE work. Sometimes with chains and sometimes without.
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  #13  
Old 11-09-2009, 12:14 PM
Growth In Motion Growth In Motion is offline
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What do your typical macros look like Mike?
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  #14  
Old 11-09-2009, 07:29 PM
WorkoutMchne WorkoutMchne is offline
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Growth, my macrocycles are pretty simple. I pretty much do what I described in an earlier post as far as the non-linear and then increase my maxes based on: Wt.XRepsX0.0333+Wt. and start over. I might have a taper week after a 6 week cycle or a competition in which I would cut out the hypertrophy days about two weeks before to eliminate the residual fatigue. But, that is pretty much what I do. Everything is based around the 4 big lifts: Deadlift, Bench, Squat, and Military Press.
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  #15  
Old 11-09-2009, 07:34 PM
WorkoutMchne WorkoutMchne is offline
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Comp. Cycle Day #5, 11-9-09: Heavy Deadlift
Deadlift
390(87%)X4
395(88%)X4
415(92.5%)X2
425(95%)X2
Good Mornings
185X8
205X6
225X4
Pullups
3X5w/10
Bent Over Row
135X10
135X10
145X8
Solid work today, 425 for 2 on the last set is a PR.
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  #16  
Old 11-10-2009, 01:32 AM
Growth In Motion Growth In Motion is offline
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Lol sorry man, i meant macronutrients I wanna know how much you eat
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  #17  
Old 11-10-2009, 01:49 AM
WorkoutMchne WorkoutMchne is offline
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My fault man, sorry about that. Okay, this actually gets kind of scary, to put it simply I eat all day. About 5000-5500 calories (I don't count, but I assume it's around this number).

Meal #1 (5am): Two bowls cheerios and special K (mixed together) w/ 8 egg whites, 2 scoops whey and a banana
Meal#2 (7am): 2 scoops XTEND (watermelon, the best flavor) w/ 2 special K bars
Meal#3 (9am): Peanut butter and jelly sandwich on whole wheat
Meal#4 (10am-Pre-Workout): 2 scoops Xtend and 4 rice cakes
Meal#5 (12:30pm-Post-Workout): 2 scoops Whey w/ banana, 3 glasses of gatorade, and 2 rice cakes
Meal #6 (2:00): Turkey sandwich on wheat, apple, yogurt
Meal #7 (4:30): Xtend and 2 rice cakes
Meal #8 (6:00): Huge salad (using the whole bag of lettuce) w/ 2-3 chicken breasts, 2-3 sirloin steaks, or 2-3 salmon filets. Homemade Dressing: 2tablespoons lemon juice, 1/3 cup olive oil, 2 teaspoons honey mustard, 1/8 table spoon ground cumin
Meal #9 (9:00): 3-5 Scoops of low fat frozen yogurt
Meal #10 (9:30): 2 scoops whey with banana

Now after this I wake up twice in the middle of the night to eat. Usually at 12:30 and 3:00. The first time is rice cakes and a lot of gatorade, the second time is Xtend w/ 5 grams of special K protein.

Once every week or two, I eat a pizza to get a little more fat intake. I eat a lot, but everything is really clean. It's a lot of food, but it's needed and I don't spend money on anything else so I don't have to sacrifice food intake. I love to eat, so getting food down isn't an issue, it's awesome.
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  #18  
Old 11-10-2009, 02:54 AM
Gregsimo Gregsimo is offline
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holy ****! i thought i ate alot on 3500 cals a day. you are only 170-175lbs, how?
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  #19  
Old 11-10-2009, 04:52 AM
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HardCory HardCory is offline
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Good meals, I'm feeling hungry now
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  #20  
Old 11-10-2009, 01:25 PM
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rootb33r rootb33r is offline
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You're like Michael f-ing Phelps man. D*mn I hate you people.
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