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  #321  
Old 04-17-2009, 03:32 PM
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ABC SUMMIT...CHAMPAIGN, IL GOLDS GYM...Home of Chris Fahs, Gabe Wilson, and Layne Norton
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  #322  
Old 04-17-2009, 05:33 PM
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Quote:
Originally Posted by Commander View Post
Hmmmm, Gabe & Andro and several others are in the middle of the United States. And they are the glue that holds ABC together.

I'm thinking Chicago, Illinois for the first ABC Summit (or Champaign, IL)

Who else is down?
I'd have to scrape some dough together, but other than that I'd be down.
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  #323  
Old 04-18-2009, 01:13 AM
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Quote:
Originally Posted by will-work4andro View Post
ABC SUMMIT...CHAMPAIGN, IL GOLDS GYM...Home of Chris Fahs, Gabe Wilson, and Layne Norton
Quote:
Originally Posted by HardCory View Post
I'd have to scrape some dough together, but other than that I'd be down.
It'd be pretty crazy if we ABC'ers actually organized a summit. I just checked it out on mapquest, 8 hours and 500 miles for me!

Well, today I had the workout from lameville. For reasons I will not get into, I had to do my cardio first which was sled pulling. The sled pulling left me tired for my weight session. Plus my session called for chest and shoulder pressing, but my triceps were still FRIED from 2 days ago. I believe Einstein came up with this formula:

Fried Tris + Pressing Movement = CRAP workout. It was something like that.

It is MY fault obviously for two reasons 1) over zealous on my tricep workout and 2) stupid program design. I'll have to do some adjustments. Oh well, here goes.

Sled Pulling
1 run = 400ft (200ft up and 200ft back)

1 run foward 40
1 run foward 65
1 run backward 40
1 run foward 65
1/2 run backward 40
1/2 run foward 40

Inc BB 140x9,7 RP 5
Push-ups BWx7, 7 set

Chest Fascia stretch

Overhead Press
worked up to 115x5

Upright cable rows x9,7 RP 5
Rear delt rows 7 light sets

Delt fascia stretch (can't seem to get this one)

Ab Bench Crunch 3x10 with 30 pounds
in between crunches I did some plank variations.

It sucked, I am suffering from post-Smolov depression. I hear it's a real condition.

I really loved squating all the time. I got me hyped for my workouts.
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Last edited by Commander; 04-18-2009 at 01:16 AM.
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  #324  
Old 04-18-2009, 02:20 AM
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Yet us know how your chest and delts feel after the fascia stretching. When I got a good one in I could feel the difference the next day.
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  #325  
Old 04-18-2009, 08:46 PM
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Yet us know how your chest and delts feel after the fascia stretching. When I got a good one in I could feel the difference the next day.
Not really feeling any different. I will have to try harder.

C/P Week 1

Deadlift
375x2
Speed sets (alternating sets between double overhand and a mixed grip)
300x3 (resting 90 seconds between each set)
300x3
300x3
300x3
300x3
300x3
300x3
300x3

Circuit x 3 sets
SLDL 220x8
EZ BB row 110x8
Plate loaded Underhand Lat PD 120x8
Good Mornings 140x8

I went pretty conservative on the good mornings. It is my first time doing them. The circuit is about having pretty tight form where the deadlift was about moving it as quick as possible.

I was pumped to do this workout...and it didn't let me down. I really believe after this program is done I will be well on my way to getting some wings. My lats were absolutely fried from this.

I am going to have to make some adjustments to the rest of my split though.

Going to a cub scout dance tonight!
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  #326  
Old 04-21-2009, 02:48 PM
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Gee whiz, the day after C/P I felt like I got hit by a train. Of course, dancing the chicken dance, macarena, cotten eye joe and other dances at the Cub Scout Dance didn't help my body recover from the deadlift workout either.

Hammies are on 3 days of DOMS and my back felt it for 2 days.

Well, superbilt, you can laugh at me, but 1 week into my split I have to change it. Call it ADD or call it bad program design but here goes:

Rest days will be thrown in whereever they make sense based on my schedule
Day 1 C/P (hits Hams/Back)
Day 2 Chest/Delt
Day 3 Squat/Back/Bicep/Abs
Day 4 Chest/Tricep/Abs

The Chest/Delt and Chest/Tricep days will be losely based on WS4SB. Squat will be about maintenance since I am hitting my legs hard on the C/P day.

Last Night's workout

Chest/Delt

Floor Press
70x10
70x10
120x7
170x5
190x5
210x5

Behind Neck Overhead Press
75x8
90x5
115x5

Inc DB Press
57x12,9

Push-ups
BWx8, 7 sets

Chest Fascia

Rear Delt Raise
7 sets

Delt Fascia (switched to 1 arm at a time, really felt the stretch good this time)

Bike 6 minutes (I also biked about 5 minutes throughout the workout between sets)
Jump Rope 1 minute

I am starting to try to add some cardio to my routine, I am a slacker.
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With God's help...Mens sana in corpore sano

Last edited by Commander; 04-21-2009 at 03:02 PM.
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  #327  
Old 04-21-2009, 03:27 PM
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Last weeks bodyweight average: 198.7
Previous Macros: Calories 4222, fat 135, carbs 514, protein 246

This week's bodyweight average: 198.6
I've been eating 4200 since March 20th, since I'm bulking, I will need to up the macros: Calories 4403, fat 137, carbs 543, protein 257

Good news, my wife and I just decided not to get swimming passes this year....thus the bulking can continue! (I won't have to take off my shirt too often)
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  #328  
Old 04-21-2009, 03:40 PM
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Nice lifts... I never knew you were under 200 pounds man! That's good stuff.

Lucky you eating twice as many calories as me

When are you planning on cutting? I know you mentioned the swimming thing... I was gonna ask if you were planning on leaning out a bit for the summer.

As much as I love cutting for the summer and being on the beach, I do miss eating 3500 calories lol
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  #329  
Old 04-21-2009, 05:28 PM
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Originally Posted by rootb33r View Post
Nice lifts... I never knew you were under 200 pounds man! That's good stuff.

Lucky you eating twice as many calories as me

When are you planning on cutting? I know you mentioned the swimming thing... I was gonna ask if you were planning on leaning out a bit for the summer.

As much as I love cutting for the summer and being on the beach, I do miss eating 3500 calories lol
Thanks for the kind words Rootbeer!

Hopefully I won't be under 200 for long. I've gotten slightly stuck at 198-199.

Plans for Cutting? I'm not sure, I was going to cut for summer, but I am getting addicted to growing and hitting new PR's. I may wait until next summer. That will give me another year to grow. It would be awesome to get up to around 220 before cutting down (that is, assuming my pants will still fit at 220). It would NOT be awesome to have to buy new clothes and my pants are already getting snug from Smolov.

Eating a ton is a love/hate thing. I enjoy never having hunger pains and eating large quantities of good food. But at times, it can be tedious. I just upped my calories to 4400, that's a lot of chewing, lol.
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  #330  
Old 04-21-2009, 05:37 PM
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Stuck on the upside? As in you can't gain more weight? I wish I had your problem! lol.

I hear you on the whole clothes-fitting thing... I was up to 214 before my clothes started becoming WAY too tight (work clothes). Now I'm down to 204 and I've maintained so much size that the work clothes are still snug.

I hope this new program pushes you above 200!
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