The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro! - Page 102 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #1011  
Old 02-08-2010, 04:14 PM
sweetpea81's Avatar
sweetpea81 sweetpea81 is offline
sweetpea81 is ready!
Middleweight
 
Join Date: Mar 2005
Location: Squat Rack
Posts: 606
Default

Quote:
Hey, sweetpea!

Here are some of my usual HIIT workouts:

1. Track sprints - I know you said you can't do this, but just listing it. I do this very sparingly. It causes a lot of muscle damage and seems to interfere with my leg workouts. I have also gotten injuried on these several times.
2. Bike and elliptical sprints - I do these most often
3. HIIT variable cardio - I will go to the gym and do 5-10 minutes worth of sprints on a variety of machines, and intersperse sprints with 10-15 minutes low II cardio. I.E. 5 mins sprints stair master, 10 minutes walking, 10 mins sprints elliptical, 10 mins low intensity rowing.
Thanks a lot!! I did some sprints a few weeks back and they really fried my legs, but were great b/c I was short on time. I might try them again today and just see how I feel.

Tomorrow I'll aim for 5-10 minutes of sprinting on the elliptical and then do the rest slow and steady.

As always, I really appreciate the feedback!
__________________
"The thing that is really hard, and really amazing, is givnig up on being perfect and beginning the work of becoming yourself." ~ Anna Quindlen

My body is the temple of the Holy Spirit and I glorify God in it by walking in divine healing and divine health. - I Cor. 6:19
Reply With Quote
  #1012  
Old 02-08-2010, 04:25 PM
sweetpea81's Avatar
sweetpea81 sweetpea81 is offline
sweetpea81 is ready!
Middleweight
 
Join Date: Mar 2005
Location: Squat Rack
Posts: 606
Default

One more question - and something that I'm sure is posted somwhere else. I generally have always been able to split weights and cardio, but my current work and school schedules forces me to combine them. Should I drink my PWO during my cardio session or wait until I'm all done? I've been waiting until I'm done with everything before I consume it. Hopefully that's right.
__________________
"The thing that is really hard, and really amazing, is givnig up on being perfect and beginning the work of becoming yourself." ~ Anna Quindlen

My body is the temple of the Holy Spirit and I glorify God in it by walking in divine healing and divine health. - I Cor. 6:19
Reply With Quote
  #1013  
Old 02-08-2010, 11:58 PM
will-work4andro's Avatar
will-work4andro will-work4andro is offline
will-work4andro is beastmode!!!
Professor of Pain!!
 
Join Date: Apr 2008
Location: Oklahoma
Posts: 3,267
Default

Quote:
Originally Posted by sweetpea81 View Post
One more question - and something that I'm sure is posted somwhere else. I generally have always been able to split weights and cardio, but my current work and school schedules forces me to combine them. Should I drink my PWO during my cardio session or wait until I'm all done? I've been waiting until I'm done with everything before I consume it. Hopefully that's right.
i've been reading some things lately that show that CHO intake during exercise blunts the expression of metabolic genes related to oxidative metabolism
__________________
TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
Reply With Quote
  #1014  
Old 02-09-2010, 02:21 AM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Yeah, you are doing good. Like Jer said, I would wait till after your weights and cardio.

The good thing is that studies show if you do cardio after weights you get greater fat oxidation during cardio. It is the same concept jake and I previously discussed about doing sprints before low intensity cardio to raise the catecholamines.
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #1015  
Old 02-09-2010, 09:04 AM
Vlad Vlad is offline
Vlad is traalallaalal
Super-Heavyweight
 
Join Date: Feb 2003
Location: Sweden - Stockholm
Posts: 4,540
Default

http://www.youtube.com/watch?v=WO4tIrjBDkk

This is for you my "little" injuried "hommie" :-)
__________________
To be stimulated into growing, a muscle fiber must not only be recruited, but also exhausted. - Vladimir Zatsiorsky
Reply With Quote
  #1016  
Old 02-09-2010, 01:08 PM
sweetpea81's Avatar
sweetpea81 sweetpea81 is offline
sweetpea81 is ready!
Middleweight
 
Join Date: Mar 2005
Location: Squat Rack
Posts: 606
Default

Quote:
i've been reading some things lately that show that CHO intake during exercise blunts the expression of metabolic genes related to oxidative metabolism
Thank you!!

Quote:
Yeah, you are doing good. Like Jer said, I would wait till after your weights and cardio.

The good thing is that studies show if you do cardio after weights you get greater fat oxidation during cardio. It is the same concept jake and I previously discussed about doing sprints before low intensity cardio to raise the catecholamines.
And, thank you!
__________________
"The thing that is really hard, and really amazing, is givnig up on being perfect and beginning the work of becoming yourself." ~ Anna Quindlen

My body is the temple of the Holy Spirit and I glorify God in it by walking in divine healing and divine health. - I Cor. 6:19
Reply With Quote
  #1017  
Old 02-09-2010, 07:02 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Quote:
Originally Posted by Vlad View Post
http://www.youtube.com/watch?v=WO4tIrjBDkk

This is for you my "little" injuried "hommie" :-)
I watched this before my morning leg workout - thanks vladiator!!

And no prob, sweetpea!

My legs are so hurt right now. Walking up a flight of stairs is a real task. Feels great!
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #1018  
Old 02-09-2010, 07:10 PM
sweetpea81's Avatar
sweetpea81 sweetpea81 is offline
sweetpea81 is ready!
Middleweight
 
Join Date: Mar 2005
Location: Squat Rack
Posts: 606
Default

Quote:
My legs are so hurt right now. Walking up a flight of stairs is a real task. Feels great!
My FAVORITE feeling in the world!!!!
__________________
"The thing that is really hard, and really amazing, is givnig up on being perfect and beginning the work of becoming yourself." ~ Anna Quindlen

My body is the temple of the Holy Spirit and I glorify God in it by walking in divine healing and divine health. - I Cor. 6:19
Reply With Quote
  #1019  
Old 02-09-2010, 11:39 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

No kidding!

Here is today and tomorrows workout plans. This is a 5 day shocking method cycle. I am periodizing between traditional hypertrophy 5 days, super sets for 5 days, and shocks (i.e. strips) for 5 days. Repeat.

Day - Time Day Nine - AM
Bodypart Thighs/Calves; Bi/Brachialis Occluded
Workout Type Shock 1B
Exercise Notes
Leg Press 100 Rep method
Leg extensions Static Strip
Lying hamstring curls 15, 20, 25 method
Incline Calve Raises Wilson Blitz
Barbell Preacher Curls 4*15-20 Reps Occluded
Belt Squats Strip Set
Adductor Machine Strip
Abductor Machine Strip
Seated Reverse Tibialis Raises Wilson Blitz
Reverse Barbell Curls 4*15-20 Reps Occluded

Total Sets
Time in Gym


Day - Time Day Nine - PM
Workout 1 HR HIIT Variable Cardio














Day - Time Day Ten - AM
Bodypart Delts; forearms Occluded
Workout Type Shock 1B Notes
Exercise Shocking Methods
Dumbbell Shoulder Press Ascending Strip
Barbell Upright Rows 15, 20, 25 method
Bent over laterals Strip
Incline bench side laterals Static Strip
Seated barbell wrist curls 4*15-20 reps Occluded
Seated machine Presses Strip
Machine Shrugs Ascending Strip
Front Plate neck raises Strip
Barbell reverse wrist curls 4*15-20 reps Occluded


Total Sets
Time in Gym


Day - Time Day 10 - PM
Bodypart Chest; Tris Occluded
Workout Type Shock 1B
Exercise Shocking Methods Notes
Flat dumbbell Ascending Strip
Dips Strip
Pec dec flys Wilson Blitz
Tricep cable press-downs 4*15-20 Reps Occluded
Flat barbell bench 100 rep method
Seated tricep pressdowns 4*15-20 Reps Occluded



Total Sets
Time in Gym
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #1020  
Old 02-12-2010, 12:19 AM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Day - Time Day Eleven - AM
Bodypart Back/Abs; Thighs occluded
Workout Type Shock 1B
Exercise Shocking Methods Notes
Exercise Close grip assisted pull-ups Strip using assisted machine
Close grip pull-ups Bent over rows 100 rep method
Bent over rows Wide grip assisted pull-ups Strip using assisted machine
Cable deadlifts Cable deadlifts Strip set
Wide grip lat-pulldowns Leg extensions & hamstring curl 4*15-20 reps Occluded Occluded
Behind back wrist curls Straight arm pull-downs Wilson Blitz
Dumbbell deadlifts T-bar rows Strip
Cable Crunches Hyperextensions Strip
Seated machine crunches Seated crunches Strip
Plate twists Leg press 4 20,20,15,15 Occluded
Reverse dumbbell wrist curls
Total Sets
Time in Gym


Day - Time Day Eleven - PM
Workout Abs/Serratus Swiss ball dumbbell pullovers Strip
Shock 1B Dumbbell side bends Strip
Dad giant set abs
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 11:21 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.