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

[Venom]

Thanks, guys!

I am really positive, actually. Especially since I started training at my school gym. There are so many incredible leg exercises, I won't skip a beat!

Ok, this may be too much information but I thought I would share. So I have lost weight, and my legs are one of the first areas that gets cut on me. I don't store as much fat there; especially my calves which basically store no fat. Suprisngly I have noticed that my underwear is fitting much tighter now lol. Now most people would be depressed. But I am actually thrilled, because I clearly have lost fat on my thighs, yet they are obviously bigger! LOL. Sorry if I grossed anyone out!

This morning I did a 45 minute HIIT workout. I tried something different. What I did was 5 minutes worth of interval training. And instead of doing 5, 10, or 20 second sprints with 30-50 s rest between sprints. What I did was, sprint until I felt my velocity slowed, rest, repeat. So this was typically 5-10 seconds, then I might just take 20 seconds rest, and repeat. It was great.

What I did was 5 minutes sprints, 10 low intensity, repeat 3 times for a total of 45 mins. Again, did variable cardio. Three machines I did sprints on was elliptical, after hearing fahs used that (loved it!), treadmill, and stairstepper.

Just finished a back, chest, tri, tibialis workout at my school gym. Was really great; equipement there is fantastic!

Ok, only one more hard-core day of training, then active recovery. I will need it!

[will-work4andro]

legs are growing...heard it...also i'll go ahead and give you the Dr.'s diagnosis...take 6-8 months off and i want you bedridden 20 hours of the day...only get up and down to use the restroom...you may never walk again....lol...you can tell how much i love the MD's.

[Venom]

hahaha!! So true. Regular doctors have absolutely no concept of what it means to be an athlete. Telling us not to train is like telling an overweight person to stop eating!

Did morning workout, power routine. Was dragging a bit, but saw my adviser training, so that gave me a little extra pep in my step to represent!

Guidelines:

• 3-5 exercises per giant set
• 5 set per giant set
• Light weight – 30-50% 1RM
• 5 reps per exercise or until velocity slows
• 20-30 sec rest between sets
• 1-2 mins rest between different giant sets, just to get set.
• 5 different giant sets, 25 giant sets total.
• No direct arm training
• Train: chest, abs, serratus, back, low back, delts

Giant sets:

• Close grip pull-ups, smith bench throws, clean and press, Hyperextensions, twisting crunches
• Bent over rows, incline dumbbell press, straight arm cable pull-overs, good-mornings, seated crunch machine
• Clap push-ups, side lateral raises, medicine ball twists, cross bench dumbbell pull-overs, scissors
• T-bar rows, seated dumbbell cleans, front barbell raises, crunches
• Dumbbell deads, seated upright dumbbell presses, hanging smith machine rows

[Venom]

Just did 36, 5 second sprints in a 20 minute time period on upright stationary bike...my legs are done.

Wooh, finally, time to recovery. Got a light AR workout tomorrow, besides that, going to up my carbs, chill, and relax. Get ready for leg workout on Tuesday.

[klosey]

Originally Posted by Venom

hahaha!! So true. Regular doctors have absolutely no concept of what it means to be an athlete. Telling us not to train is like telling an overweight person to stop eating!

*at 251lb eating a bag of nuts* stop doing what now?

[Venom]

I decided I have to taper, now. I am feeling less motivated and sluggish. I don't know how long I will taper; as long as it takes. Will just diet a little harder in the meantime. Already feel better now that I am doing this.

[klosey]

Originally Posted by Venom

I decided I have to taper, now. I am feeling less motivated and sluggish. I don't know how long I will taper; as long as it takes. Will just diet a little harder in the meantime. Already feel better now that I am doing this.

how long do your tapers usually last? i never really taper even when feeling tired

[Venom]

I usually go 1-2 weeks. But you may need to taper for up to a month, depending on how much fatigue you have accumulated. Attached publication here by prez and I.

edit: says file to large, will talk to NJI.

[klosey]

Originally Posted by Venom

I usually go 1-2 weeks. But you may need to taper for up to a month, depending on how much fatigue you have accumulated. Attached publication here by prez and I.

edit: says file to large, will talk to NJI.

i'll give it a read when its up, but yeah i've never tapered or deloaded i just basically revert to a standard 3X10 workout for a week or so

[Venom]

Uploaded tapering manuscript...thanks, NJI!!