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

[Venom]

I had a real hard time warming up today on legs, and I kind of felt my ROM was not as good as usual. But I was very strong. I have neglected my stretches, so I got a really good stretching section at the end of my workout to try and improve this issue.

THIGHS HEAVY, DEADS POWER

Squats - did 3-4 mins active recovery between sets on stationary bike
135 - 3 *10
225*5
275*5
315*5
335*5
365*5 - This was stongear than my last workout. I could have gone heavier, but because I was a little tight, I thought it was better not to
315*10

Lunges dumbbell alternating (reps are total, not individual)
25*10
35*10
50*6
75*6
90*6

Then leg extensions and hamstring curls several sets. And then abductor and adductor machine several sets heavy.

Closed it out with power on deads w/ decline sit-ups in-between.

135*5
185*5, 5
225*5, 5

Really effective workout.

[will-work4andro]

Originally Posted by Venom

I had a real hard time warming up today on legs, and I kind of felt my ROM was not as good as usual. But I was very strong. I have neglected my stretches, so I got a really good stretching section at the end of my workout to try and improve this issue.

THIGHS HEAVY, DEADS POWER

Squats - did 3-4 mins active recovery between sets on stationary bike
135 - 3 *10
225*5
275*5
315*5
335*5
365*5 - This was stongear than my last workout. I could have gone heavier, but because I was a little tight, I thought it was better not to
315*10

Lunges dumbbell alternating (reps are total, not individual)
25*10
35*10
50*6
75*6
90*6

Then leg extensions and hamstring curls several sets. And then abductor and adductor machine several sets heavy.

Closed it out with power on deads w/ decline sit-ups in-between.

135*5
185*5, 5
225*5, 5

Really effective workout.

strong squat Gabe...we need to get a video up of your squat...you make it look like a light stroll in the park.

[President Wilson]

LOL,

half way up your warm up is my max set Gabe. You are a freaking animal I swear.

Yeh I def want to film him

[Venom]

Thanks, guys!

Brutal day. Flew back home to cali...still managed two great workouts.


5 oclock in the morning: 10 mins warm up stationary bike, 20 minutes HIIT on stationary bike (15 sec sprint, 45 low), followed by 20 mins low intensity on elliptical.

Then flew forever, got home and trained chest, delts, traps hypertrophy. GREAT Pump today. The usual 1 min rest.

5 sets flat dumbbell press (100 2*10, 85*8, 75*8, 55*15) w/ pushups (10 reps, stop and go on each rep)
5 sets barbell upright rows (95 2*10, 75 2*10, 55*15) w/ side laterals (15 lbs, held statically on each rep for second, really light)
3 sets dips (peak, hold on bottom), w/ incline dumbbell flys 30s, hold stretch position w/ flys for 30-60 secs. Brutal!
3 sets dumbbell press (85*10, 75*10, 65*10), w/ bent over laterals (20s), w/ barbell supine grip front raises (just the 45 lb bar)
3 sets front barbell shrugs w/ behind back (135) w/ dumbbell shrugs (55s) w/ neck towel raises on all sides of neck

Then I jogged up a hill and down 10 times, and walked up and down 5. Took about 20 mins total.

[Ordo Ab Chao]

Do you feel the active recovery between sets helps you any more than just 3-4 minutes rest? It sounds like a good idea to clear lactic acid, but it could also be fatiguing.

Also, welcome back to the bay

[President Wilson]

Because it is so low intensity essentially it is strong enough to raise circulation and 02 utilization without causing fatigue. From my understanding it translates to up to a 20 % increase in performance as opposed to any decraments

[Fahsy]

I'm impressed Gabe! I usually take the day off when I travel and you got not one but 2 workouts in! That's dedication!

[Venom]

Thanks, Chris! I am looking forward to my active recovery day on tuesday...I'll need it!

The active recover has worked phenomenal. It's not fatiguing at all. Its basically like walking. For legs all I do is go on a bike, put it on the lowest level, and move for 4 minutes. When I do my set of squats, its kind of weird. My mind thinks I will not be able to do as much, but my legs are stronger then my initial perception. I can actually feel less hindrance from metabolites like lactic acid that are usually around. Definitely give it a try and see how it goes. And as Jake said, the study I source in my AR article here in JHR, from the journal of strength and conditioning research, showed that there was a 20% increase in squat performance when doing 4 mins of low intensity biking between sets.

Again, only do this on your heavy days. Its actually a good thing to build up those metabolites on your hypertrophy days, as you know.

[Commander]

Originally Posted by Venom

Thanks, Chris! I am looking forward to my active recovery day on tuesday...I'll need it!

The active recover has worked phenomenal. It's not fatiguing at all. Its basically like walking. For legs all I do is go on a bike, put it on the lowest level, and move for 4 minutes. When I do my set of squats, its kind of weird. My mind thinks I will not be able to do as much, but my legs are stronger then my initial perception. I can actually feel less hindrance from metabolites like lactic acid that are usually around. Definitely give it a try and see how it goes. And as Jake said, the study I source in my AR article here in JHR, from the journal of strength and conditioning research, showed that there was a 20% increase in squat performance when doing 4 mins of low intensity biking between sets.

Again, only do this on your heavy days. Its actually a good thing to build up those metabolites on your hypertrophy days, as you know.

Very interesting stuff, I feel like I read most of the JHR articles, but sometimes I must overlook or forget stuff so I am glad you referenced that.

And thanks to the great journals we have going on in the forums, I feel like I get new info and ideas on a regular basis. I'm definitely going to try this on a heavy day.

[Venom]

Awesome, anxious to hear how you like it!