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

[Venom]

Jake and I are back to training again together...for a week. We made a legendary tandem back in the day. Good times!!

[Fahsy]

Originally Posted by Venom

Jake and I are back to training again together...for a week. We made a legendary tandem back in the day. Good times!!

Awesome! What gym do you guys train at in Cali?

[Venom]

Sweet, a Chris Fahs siting!!!

I hear there is a new one great 24-hour one in orinda if you know that is. We are going to go to that.

[los705]

what supps are you taking??

[Venom]

4-6 gram beta alanine
creatine
citrulline malate - via xtend and also 5 grams pure pre-workout
eaa sups - xtend, primal eaas, amino shooter.
Centrum
Anti-oxidants - grape seed extract, green tea, ala
whey protein - champion products like whey stack and pro-score
fish oil
cla
calcium
proflex (joint support formula)

I think that's everything. If u look in our store it pretty much has everything I recommend using, http://www.abcbodybuilding.com/nutritionstore.html

I am considering doing some research on sups, soon and looking for some others.

[Venom]

So as I was discussing in Ben's journal, I am starting two-a-days as of yesterday. This is a good time to do it - I have a week break now, and several weeks in Christmas. So I have a lot more time, and a lot more rest than normal. Like today I took a 2 hr nap which was awesome.

Tentatively it's a 13-15 day split, with only one planned day off; but I have the option of taking more 1-2 others. I don't like to plan too many days off because I can never completely predict when I need one. So I just allow myself to take a day when needed. My days off may consist of just doing some occlusion cardio, which hopefully causes some active recovery like I discussed w/ Jeremy.

I'll discuss my split more later. Still refining it.

Anyway, here are last couple workouts:

Yesterday morning - thighs hypertrophy; No more than 1 min rest between sets, super sets the entire workout.

5 super sets I go u go on leg extensions w/ horizontal leg press
5 sets lying hamstring curls w/ seated hamstring curls
5 sets walking lunges w/ sissy squats - worked up to 100 pound bar on lunges. Walked across gym and back
5 sets standing calve raises w/ seated calve raises
3 sets dead lifts w/ abductor machine - 285 on dead 3 *10
3 sets squats w/ adductor machine - 285 on squats 3*10

10 mins low intensity cardio on elliptical.

Night workout - arms heavy, traps shock

5 sets standing barbell curls W/ skull crunchers- 115 10 times, 135 *6, 145 *4 (that was heavy) - going to prioritize; would like to be working with 165 by january. On tris, did 45 aside a easy curl bar.
5 sets hammer curls w/ behind back wrist curls
Ascending strip on dumbbell shrugs
100 rep method behind back shrugs

This morning I did some variable cardio via a lot of running - rare that I can do this in Champaign at this time of year.

5 mins elliptical, 5 sprints up hill, walked around block (20 min walk), 5 sprints downhill (hit the quads and tibialis more), ran around the block

Now I am going to do a power workout for my delts, back, and chest. Basically lighter weight (50% max), high velocity reps, and more rest between sets. I like doing staggard or giant sets so I am not waiting around so long.

My legs are destroyed today. I had not done that leg press before, or walking lunges, so I guess that got to me.

[Venom]

Upper power - non failure 6-8 reps, stop when velocity slows, 3-5 mins rest between sets

3 giant sets - 55s incline dumbbell bench, 65 upright rows, 135 bent over rows
4 giant sets - 2 wide, 2 close grip pull-ups, dumbbell shoulder press 45s, dips
3 sets - shrugs w/ bent over laterals

Walked around my block before and after. Very effective power day. These are one of my fav workouts. Very fun!

[Venom]

Abs/serratus, variable cardio day - this is one of my fav wrkts for fat metabolism. If I do my diet right, feels like I drop a pound of fat DURING the workout!

4 sets twisting cable crunches w/ twists
4 sets decline single dumbbell pull overs w/ 50 pound w/ crunches
4 sets of this awesome ab machine that involves trunk flexion and hip flexion - great combo

Cardio

10 mins intervals (40 low, 20 high) on stair master
10 mins low intensity on stair master
10 mins low intensity on recumbent bike
5 mins 4 mph on 10% incline - prez showed me this; it's a great method. I like it because it should increase my functionality w/ walking around.
5 mins 3 mph 2% incline
10 mins (100 cals) on elliptical

50 minutes total

If you guys have not tried this variable cardio you need to your next cardio workout. It's brilliant. Also the combo of low intensity and high intensity cardio is brilliant. Both work fantastic.

[Venom]

delts / traps hypertrophy - i am doing super sets on every hypertrophy workout for a switch up. working well so far: 8-15 reps per set, <60 s rest between sets

dumbbell shoulder press (90, 90, 80, 70) w/ over head reverse laterals (40, 35, 30, 30):
seated lateral machine w/ reverse laterals 4 sets
barbell upright rows (100, 100, 90, 80), w/ seated press machine
hiss calve machine shrugs w/ front plate neck raises w/ reverse neck towel raises 4 sets

Then low intensity variable cardio 30 mins.

Effective session.

[will-work4andro]

wondering if you could comment on this

http://abcbodybuilding.com/forums/sh...ad.php?t=90309