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

[sweetpea81]

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!

[sweetpea81]

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.

[will-work4andro]

Originally Posted by sweetpea81

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

[Venom]

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.

[Vlad]

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

This is for you my "little" injuried "hommie" :-)

[sweetpea81]

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!!

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!

[Venom]

Originally Posted by Vlad

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!

[sweetpea81]

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!!!!

[Venom]

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

[Venom]

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