|
#1
08-15-2003, 08:26 PM
|
|||
|
|||
New to the board ... here\'s what I\'m doing for the next 18 weeks
Hello everyone,
I just wanted to say that you all have a most excellent board here - very nice. Looking through your workouts and shocking areas made me immediately want to join the bord (after finding the link to join -- I'm blind). It looks like there are several here that are hardcore / fellow animals. I am currently on yet another round of ABCDE (Anabolic Burst Cycling of Diet and Exercise). This is the reason for the micro-cycles. **Note: Martial Arts training / teaching 6-7 days a week; that never changes. Here is what I'll be doing for the next 18 weeks: Bulking Phase: (2 weeks) (German Volume Training) Week 1 - Monday Chest, Back Tuseday Legs, Abs Wednesday off Thursday Arms, Shoulders Friday off Saurday Chest, Back Sunday Legs, Abs Week 2 - Monday off Tuesday Arms, Shoulders Wednesday off Thursday Chest, Back Friday Legs, Abs Saturday off Sunday Arms, Shoulders Cutting Phase: (2 weeks) (German Volume Training) Week 1 - Monday Guerrilla Cardio x 2 Tuesday Chest, Back Wednesday Legs, Abs Thursday Guerrilla Cardio x 2 Friday Arms, Shoulders Saturday Guerrilla Cardio x 2 Sunday Chest, Back Week 2 - Monday Legs, Abs Tuesday Guerrilla Cardio x 2 Wednesday Arms, Shoulders Thursday Guerrilla Cardio x 2 Friday Chest, Back Saturday Legs, Abs Sunday Guerrilla Cardio x 2 Week 5 - (Special Week - using I believe what you call here Enhanced Neural Drive or 1-6 Training) Monday Arms Tuesday Shoulders Wednesday Chest Thursday Back Friday Legs Saturday Abs Sunday off Weeks 6 & 7 - Repeat of Bulking Phase using GVT Weeks 8 & 9 - Repeat of Cutting Phase using GVT and GC Week 10 - repeat of week 5 (Enhanced Neural Drive) Week 11 - (Blitzing / "Austrian Blitzing") Monday Legs Tuesday off Wednesday Chest Thursday off Friday Arms Saturday & Sunday - off Week 12 -OFF Weeks 13 & 14 - Repeat of Bulking Phase using GVT Weeks 15 & 16 - Repeat of cutting Phase using GVT and GC Week 17 - Enhanced Neural Drive week, same split as before Week 18 - (Austrian Blitzing) Monday Shoulders Tuesday off Wednesday off Thursday off Friday Back Saturday & Sunday - OFF I do not necessarily use a set lifting limit, i.e. particular number of reps per set. For instance, if I am supposed to be doing 10 sets of 10 on bench press, I will do 10 sets; I will try to get as many reps as I can past those ascribed 10. Maybe 11, maybe 15. If I can move the bar one inch... then that means I CAN get another rep. For Guerrilla Cardio (using sprinting as method of choice), I enhance it using either a speed chute or by wearing a weighted vest. There are no actual "resting periods" though. During supposed resting intervals, it is time to get mean and nasty doing as many crunches, push-ups, etc that I can possibly do in 10 seconds. The macro-nutrint profiles I have found to work best for me on bulking and cutting phases are: BULKING: 35% Protein / 50% Carbohydrates / 15% Fat CUTTING: 60% Protein / 25% Carbohydrates / 15% Fat Caloric Intake for each Phase: Bulking Phase: Bodyweight x 15 + 2000 calories (sometimes 3500) Cutting Phase: Bodyweight x 12 When doing END weeks, I use a maintenance caloric intake. When doing Blitzing - definitely Bulking diet Supplements -- too many to name here...lol I think that is all for now - have to go make a late supper for the kids and I. I welcome all comments and suggestions!! Cannot wait to meet you all. Peace and God Bless, Doc L P.S. Please excuse any and all typos - I cannot spell check on here, and I was always a peeker before losing my sight... [img]/forum/images/graemlins/tongue.gif[/img]
__________________
"Few are those who see with their own eyes and feel with their own hearts." and "Few people are capable of expressing with equanimity opinions which differ from the prejudices of their social environment. Most people are even incapable of forming such opinions."- Albert Einstein. "Common sense is the collection of prejudices acquired by age eighteen."- Albert Einstein. "Great spirits have always found violent opposition from mediocre minds. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence."- Albert Einstein. "The most incomprehensible thing about the world is that it is at all comprehensible."- Albert Einstein. "Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."- Albert Einstein. |
|
#2
08-15-2003, 08:35 PM
|
|||
|
|||
|
Re: New to the board ... here\'s what I\'m doing for the next 18 weeks
Hey, Doc! [img]/forum/images/graemlins/cool.gif[/img]
I just wanted to say welcome to you! It looks like you have a well thought out plan! Are you going to join the Hyperplasia Challenge? [img]/forum/images/graemlins/blush.gif[/img]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
|
#3
08-15-2003, 09:52 PM
|
|||
|
|||
|
Re: New to the board ... here\'s what I\'m doing for the next 18 weeks
I have not yet seen that I guess... could you tell me a little about it, or tell me how to find it?..lol
__________________
"Few are those who see with their own eyes and feel with their own hearts." and "Few people are capable of expressing with equanimity opinions which differ from the prejudices of their social environment. Most people are even incapable of forming such opinions."- Albert Einstein. "Common sense is the collection of prejudices acquired by age eighteen."- Albert Einstein. "Great spirits have always found violent opposition from mediocre minds. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence."- Albert Einstein. "The most incomprehensible thing about the world is that it is at all comprehensible."- Albert Einstein. "Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."- Albert Einstein. |
|
#4
08-16-2003, 06:48 AM
|
|||
|
|||
|
Re: New to the board ... here\'s what I\'m doing for the next 18 weeks
Hey again, Doc! [img]/forum/images/graemlins/grin.gif[/img]
It is a challenge (you can enter under the cut or bulk category) that will start September 1st and go through November 23rd. To read about the challenge, you can click here: <font color="red">HYPERplasia Challenge</font> and you can sign up here! [img]/forum/images/graemlins/smile.gif[/img]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
|
#5
08-16-2003, 02:09 PM
|
|||
|
|||
|
Re: New to the board ... here\'s what I\'m doing for the next 18 weeks
Thank you very much!! [img]/forum/images/graemlins/smile.gif[/img] Looks like I'll be joining the fun after all! I'll have the miss post some pics as soon as possible, and have her weigh me & test my bf%.
Peace and God Bless, Doc L
__________________
"Few are those who see with their own eyes and feel with their own hearts." and "Few people are capable of expressing with equanimity opinions which differ from the prejudices of their social environment. Most people are even incapable of forming such opinions."- Albert Einstein. "Common sense is the collection of prejudices acquired by age eighteen."- Albert Einstein. "Great spirits have always found violent opposition from mediocre minds. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence."- Albert Einstein. "The most incomprehensible thing about the world is that it is at all comprehensible."- Albert Einstein. "Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."- Albert Einstein. |
|
#6
08-16-2003, 09:08 PM
|
|||
|
|||
|
Re: New to the board ... here\'s what I\'m doing for the next 18 weeks
Had a kiler sparring session tonight! Before the sparring sessions, during speed drills - I finally broke 16 (on average) hits per second again since my shoulder injury a few months ago. I had previously dropped to an average of 12 for a long time now due to that injury [img]/forum/images/graemlins/frown.gif[/img]
By the way... for those of you in here that are interested in developing exceptional speed - there are techniques and drils you can do very similar in principle to 1-6 (Enhanced Neural Drive) that will help you to develop speed like you have never imagined in a very, very short time period. Peace and God Bless, Doc L
__________________
"Few are those who see with their own eyes and feel with their own hearts." and "Few people are capable of expressing with equanimity opinions which differ from the prejudices of their social environment. Most people are even incapable of forming such opinions."- Albert Einstein. "Common sense is the collection of prejudices acquired by age eighteen."- Albert Einstein. "Great spirits have always found violent opposition from mediocre minds. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence."- Albert Einstein. "The most incomprehensible thing about the world is that it is at all comprehensible."- Albert Einstein. "Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."- Albert Einstein. |
|
#7
08-17-2003, 11:42 PM
|
|||
|
|||
|
Re: New to the board ... here\'s what I\'m doing for the next 18 weeks
Hmmm.. I guess that post I just made failed to make it to the board.
Finally got some sleep today... slept until almost 7 pm. It has been a very long time since I've gotten more than 3 hours of sleep in one night. I'm starting another blitzing cycle before September tomorrow. Starting with legs - squats, 2 hours of them...lol Peace and God Bless, Doc L
__________________
"Few are those who see with their own eyes and feel with their own hearts." and "Few people are capable of expressing with equanimity opinions which differ from the prejudices of their social environment. Most people are even incapable of forming such opinions."- Albert Einstein. "Common sense is the collection of prejudices acquired by age eighteen."- Albert Einstein. "Great spirits have always found violent opposition from mediocre minds. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence."- Albert Einstein. "The most incomprehensible thing about the world is that it is at all comprehensible."- Albert Einstein. "Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."- Albert Einstein. |
|
#8
08-18-2003, 09:33 AM
|
|||
|
|||
|
Re: New to the board ... here\'s what I\'m doing for the next 18 weeks
[ QUOTE ]
Starting with legs - squats, 2 hours of them...lol [/ QUOTE ] [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/shocked.gif[/img]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
|
#9
08-18-2003, 03:14 PM
|
|||
|
|||
|
Re: New to the board ... here\'s what I\'m doing for the next 18 weeks
Did squats today - after 35th set (somewhere around there), I just gave out. Just about vomited!! My legs still had not fully recovered from my last blitzing session 2 weeks ago...lol Oh well, talk about a KILLER workout, and a pump from hell!!
For those of you who have yet to try the routine "Austrian Blitzing" listed here on the site - I HIGHLY recommend that you do. I've never in my life grown as fast or busted through plateaus so quickly as with this method. Keep in mind that after a good leg session, you may end up missing work the next day...lol Wednesday I'll be blitzing arms, and Friday I'll be blitzing chest. Then 5 days off of nothing but Guerrilla Cardio. So what this means a week of barely being able to walk and barely being able to pick up a coffee cup [img]/forum/images/graemlins/laugh.gif[/img] Gotta love the pain [img]/forum/images/graemlins/wink.gif[/img] Peace and God Bless, Doc L
__________________
"Few are those who see with their own eyes and feel with their own hearts." and "Few people are capable of expressing with equanimity opinions which differ from the prejudices of their social environment. Most people are even incapable of forming such opinions."- Albert Einstein. "Common sense is the collection of prejudices acquired by age eighteen."- Albert Einstein. "Great spirits have always found violent opposition from mediocre minds. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence."- Albert Einstein. "The most incomprehensible thing about the world is that it is at all comprehensible."- Albert Einstein. "Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."- Albert Einstein. |
 |
| Thread Tools | |
|
|
