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#1
10-27-2008, 12:08 AM
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My Journey to Shredded Mass
As you all know, getting shredded is BRUTAL with a capital B. So I figured I'd start my journal today so I can battle the iron gym along with my friends and colleagues here at ABC!
Today was leg day, and I shocked the heck out of them. Leg extensions - Stacked the weight out and went to failure at about 10 reps really focused. Then held my legs in a state of peak contraction after failure for 30 seconds followed by 30 seconds of partial repetitions. Dropped the weight a few plates and repeated, dropped and repeated one more time. My legs were on fire! I rested 2 minutes and repeated the whole thing, and then rested 2 minutes and repeated it again! Seated leg curls - same procedure as leg extensions Adductor machine - " " Now was the fun part. I loaded up the leg press with 7 plates aside and went to failure and then proceeded to strip one plate at a time until I had removed all but 3 plates! Basically our current theory is that muscle growth in the gym is best promoted by promoting muscle damage (hence the shock day) and by inducing a hypoxic state. By prolonging sets with static contractions, you just do not allow your body to clear metabolic bi products, and at the same time occlude blood flow. So theoretically this should be a great impetus for leg growth Calves The other day I hit my calves with 40 sets( wednesday) and they were hurt. After finally recovering I hit them today with lower volume. I ended out occluding my calves and performing 6 sets of reverse seated calf raises with normal seated calf raises. It was brutal. Overall my legs looked bigger then ever today, and my calves had that sick vein split down the middle, they have really been growing since using occlusion on them for all of 2008 My diet is strict right now. I have low, moderate and high calorie / carb days. On the low days I basically have whey and leafy greens 4 meals, and carbs after both of my workouts. On moderate calorie days I switch the two normal whey and veggie meals to whey and oatmeal. On the high calorie days I add in one extra meal of whey and veggies. Basically I am trying to give my body enough carbs so that it doesn't become insulin resistant, but still maintains energy for training twice a day(sometimes 3 times a day) and yet still have them low enough to optimally metabolize fat.
__________________
Dr. Jacob Wilson, Ph.D, CSCS President Abcbodybuilding.com Professor of Exercise Science, University of Tampa Bay About me --> http://www.abcbodybuilding.com/presidentprofile.html 
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#2
10-27-2008, 12:16 AM
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Ill be following this along. Also why no squats? Bad knees?
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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#3
10-27-2008, 01:25 AM
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I do squats about 85 % of my workouts, today I wanted to switch it up, but because my leg workouts are so frequent it allows me to do that. I had previously trained my legs on Wednesday and hit them with heavy squats.
I love squats so much that when I got the new Metallica CD last month I ended out doing a 20 set squat workout, it hurt to walk the next day! PM workout - An hour of moderate intensity cardio. Time to get my last meal in and hit the hay. I have research in the morning!
__________________
Dr. Jacob Wilson, Ph.D, CSCS President Abcbodybuilding.com Professor of Exercise Science, University of Tampa Bay About me --> http://www.abcbodybuilding.com/presidentprofile.html
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#4
10-27-2008, 01:49 AM
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whats your split routine look like, im curious?
__________________
Behold, I say unto you, many are called, but few are chosen.....
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#5
10-27-2008, 05:19 AM
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Sure!
Day 1 - Chest AM / PM Shoulders / Traps / Triceps I will usually do 30-60 minutes of cardio on these days Day 2 - Upper Back (lats, rhomboids), Biceps AM - Cardio - Usually pretty intense to start and then moderate (60 minutes) abs Day 3 AM - thighs / low back, calves PM - really low intensity cardio (walking), usually abs, low back if I didnt hit it earlier Day 4 - AM - full body PM - cardio abs, serratus, low back) (60 minutes cardio) Day 5 - 1 day of just light cardio to give my body a break but maintain my metabolism Repeat Now sometimes as stated I will do 30-60 minutes of cardio before my last meal. I will generally rotate between 4 different types of workouts - hypertrophy, shock (like todays leg workout), strength, and power. Oh Pre workout meal is usually EAAs(or just the BCAAs), glutamine, l-citrulline, and creatine, and 2-3 grams of HMB
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Dr. Jacob Wilson, Ph.D, CSCS President Abcbodybuilding.com Professor of Exercise Science, University of Tampa Bay About me --> http://www.abcbodybuilding.com/presidentprofile.html Last edited by President Wilson; 10-27-2008 at 05:25 AM.
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#6
10-27-2008, 08:41 AM
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how much do you eat in a day? and how heavy/tall are you, if you don't mind me asking...
you seem to burn off a crap load of calories...
__________________
Behold, I say unto you, many are called, but few are chosen.....
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#7
10-27-2008, 12:21 PM
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I am 5-8, 180 pounds. My metabolism has notoriously been average or below average, hence the cardio. I am dieting right now and my average is about 2,400 cals. But as you suggest my volume is high. My body for years has been able to withstand insane brutality. Anyway, come this April I am going to compete in Florida, so my training and diet are geared towards the event. Its going to be an insane six months
__________________
Dr. Jacob Wilson, Ph.D, CSCS President Abcbodybuilding.com Professor of Exercise Science, University of Tampa Bay About me --> http://www.abcbodybuilding.com/presidentprofile.html
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#9
10-27-2008, 02:12 PM
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logged on...ready to watch the insanity
__________________
TEAM NORTON The"Outwork" mindset changed my entire life, perhaps it can help you as well Muscle Hypertrophy occurs independent of exercise intensity
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#10
10-27-2008, 03:24 PM
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Same here, can't wait!
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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. we're expecting to see first place in florida. we're here to keep your a$$ working this 6 months :P
