Anti-work

[antisteroids]

so........getting right to it today was a bit of a combination of power\hypertrophy.........as I was unable to train delts\back yesterday
due to training with my cousin Eric[gonna train with him again tomorrow]
today I was on my own set a few pr's and if you know me you know
I rarely if ever focus on pr's

seated barbell press-120 for 4[2 sets]
weighted chins-85 for -6[3sets]

so it was power[delts\back] and hypertrophy[quads,tricepts,]

1.wide grip chins[WEIGHTED 85 LBS]
1X4-6,1X6,1X4[13 SEC HOLD AT COMPLETION OF LAST REP]

2.UNDERGRIP PULLDOWNS
1x8,1x6,
3.stiff arm pulldowns
1x20,1x25[15 rep drop]

4.cable row[with straps]
1x4,1x6

5.one arm row[dxo]
1x8,1x6[drop]4

6.Rack Chins[weighted]
1x8,1x6,1x4[static hold]
_______________________
delts
1.seated shoulder press[pr] 120lbs YEAH BUDDY!!!!!!!!!!!!
1X4,1X4[X-REP

2.SEATED LATERALS
1X8

3.ONE ARM CABLE LATERALS
1X8,1X6

4.BEHIND THE NECK PRESS
1X8,1X15
5.FOWARD LEAN LATERALS ((((((((SHRUGS\REAR DELT FLY-2X6)))))))
1X25,[5,6SEC SLOW NEG],1X30
__________________________________________________ _______________

QUADS[HYPERTROPHY]

SQUATS
2X 9-12[DXO STYLE]

SISSY SQUATS
2X12

LEG EXTENTIONS

2X13-20
_______________________________

TRICEPTS[HYPERTROPHY]

DECLINE EX
2X10-12

FB EX
2X9-12

CABLE PUSHOUTS[DXO STYLE]

1X12,1X15

PRESSDOWNS

1X30,1X15[DROP TO REVERSE PRESSDOWNS FOR 15]


So Im thinking of starting my cut soon[as in monday] we shall see
just over 200lbs as I type this sitting pretty at 10% bf
more and more the idea of competing is taking up space in my head
looks as though I got some decisions to make right?


;;;;;;;;BTW IF YOU LIKED OR READ YESTERDAYS JOURNAL im GONNA TRAIN AGIN WITH ERIC AND I will enter the same sort of entry tomorrow

[antisteroids]

so yeeah did work today I had been reading for awhile that
Dr.Kraemer suggest that the last form of exercise performed
will have the lasting impact upon your body
what does this mean?it means that that the last form of exercise you engage in say if cardio came post weights then your body would begin
the processes of fatburning as opposed to engaging in the muscle rebuilding process

that being said I was due for cardio[hitt] as well as today was the last day of my power\hypertrophy split
what to do?! what to do?!! BOTH!!! yeah you heard right
oh and I threw in some deadlifts[for residual back and delt work]

as layne Norton said "its only pain it wont hurt you"



cardio was as follows
occuled cardio[walking]] on treadmill[8.0 incline.4.0 speed] 10 min
[running} on treadmill[6.0-7.5 speed,6.5 incline]15 min

Deadlifts-----=[over under grip] 1x4,1x9,1x6[240,255,300]
bicepts:cable curls[ 1x9-12,1x9],
high cable curls[1x12,[4][6]
incline curls\spider curls[2x13-15]
hammer curls[2x9-12]

SLDL-[255LBS] 2X9-12,LEG CURLS[2X9-12][4]

DELTS:TRI-SET SEATED LATERALS\INCLINE ONE ARM LATERALS\FOWARD LEAN LATERALS[FACE DOWN ON INCLINE BENCH]-1X9-12



DIET: IS PRETTY MUCH THE SAME AS NORMAL
I gotta find out how to make sledge though
gonna start cutting real soon see whats under all this I GOT GOING ON[still sexy though!]

[antisteroids]

10 min of occulded cycling[3.0] speed

[antisteroids]

incline curls[4\2\4]

12,12

spider curls[dxo,drop]

20,18[13]



tri set=rope hammer curls,reverse curls,incline hammer curls[9,9]



tricepts



tricept dips[dxo,flex x]

9,9,7

decline ex[drop]

7[9]

overhead ex[dxo,x-rep]

12,10[more weight]

pressdowns[x-fade,double drop]

20,20[13][6]

reverse pressdown

15[x-rep]



summary:switched out flat bench extentions for dips [done on pressdown machine great switch awesome feel]

although I did have a rough time finishing the last few reps but I got it done[lots of deep pump and ache]

as for bicepts the preacher crls took the place of standing crls

[to allow for x-reps which equaled a longer time under tension]

[PS I want to share my thought on this thing I call the strech oveerload tri-set I just need to get all my stuf together first

[antisteroids]

before I start here is my split again[p\rr\s,pof-x-reps,p.h.a.t]


week 1-power\hypertrophy
week 2-rep range
week3-rep range redux
week 4 shock
week 5-supercompensation week


now that thats out of the way on to leg day[hey that rhymed maybe I should try rappin instead of reppin!] dont hold yor breath[lol]
anyway on to training its back to hack squats as my lead off quad exercise
I still threw in a few sets of back squats
why hack squats[btw these are old school bar behind the back below the glutes love these]
1. midrange quad stimulation
2.I can use more weight on hacks as its my strongest lift[more weight allows the possibility for even more muscle growth

3 I also extended the range of motion on hacks did them on a 4 inch lift
[why? more strech[strech overload=part of hypertrophy response

4 .added weight on sissy squats while extending the tut to 50 sec[ouch!]



leg ex[warmup] 2x20-30

hack squats- 2x7-9[flex-x]
squats-1x7-9[dxo,flex-x]

sissy squats[x-reps,static x]2x10-12[p.r]
leg ex[drop set]2x15-20[15]

hamstrings
squat[x-rep]1x9
stiff leg deadlifts[2x12]
glute ham raises[1x10]
leg curls[double drop set ,static x]1x15[6],[12]

I was having this conversation about leg ex with a friend And he asked how[and why] I perform my leg ex the way I do?

my response was that at the top of most continious tension exercises fibers bunch up right and at the bottom of said ex[upon inital contraction there is little to no tension] so I KEEP MY REPS FROM THE MID POINT OF THE STROKE[LITTLE SHY OF 90 DEG UP TO AROUND SAY 60 THIS ALLOWS ME TO KEEP CONTINUIOS TENSIO ON THE MUSCLE WHILE AT THE SAME TIME PROVIDING SOME OCCULSIVE LIKE EFFECTS[VIA CONTINUOS TENSION] I can also do this more often than occulsive[actual] training[which is likely best cycled]

[antisteroids]

http://www.youtube.com/watch?v=QLvzP...e=channel_page

[Commander]

nice video, keep up the hard work. I used x-reps and really enjoyed them a few years back.

[antisteroids]

in keeping with all change going on I decided to follow suit......................

incline press-1x9,2x7-9[flex-x,dxo]
incline fly[static x,drop] 2x10-12[8]
high low cable flys-2x15-20
bench press-2x9
push ups-1x50 sec[x-fade]
pec dec-2x13-15[n\a] negative ac[removed drop set]

----------------------------------
upright row-2x7-9[x-rep]
seated db press-2x7-9[sxo,x-reps]
seated laterals[n\a x-rep] 1x9-12 [[[[[[[[DELTS]]]]]]]]]]]]
incline one arm laterals-2x12
foward lean laterals-2x13-20
behind the neck press-1x12,1x12
..................................................

Wide grip pulldowns[x-rep,drop]2x7-9
wide grip chins[mrr\p,xrep]1x9,6,4
undergrip pulldowns-2x10-12
stiff arm pulldown-1x13-15[n\a]

nautlius row-2x9[x-rep][cut my hand on the machine]
rack chins -2x13-15
shrugs\behind the neck pulldowns-2x20


all bodyparts blew up real nice,even with this lighter weight Im using for
rep range week,also I moved
1.chins to second in the lat routine[mainly to get a different sort of fiber involvement.[again great pump and wicked burn]

2.also I focused more on some neg sets[more fiber damage]
at hr same time reducing volume slightly[lats,chest]

[antisteroids]

hamstrings- ff[feet foward] squats[below parellel]3x7-9

sldl-[dxo]2x10-12, leg curl[double drop]20,20[13,15]

calves-standing calve raise[50 sec tut]
donkey calf raise[2x20-30]
seated calf raise-3x15-30

bicepts-cable curls[pyramid double drop]2x9[6][4]
preacher curls 1x9
incline curls-2x10-12[dxo]
concentration curls-1x15
spider curls[drop]1x9[4]
abs- decline sit up-3x15
v-ups-2x12
hanging leg raise-3x12
ab bench crunches 1x12

so when it comes to these workouts [ones that fall on the end of the week]
I thinking of inputing [split positions training]
pof protcol is as folows 1.midrange,2.strech,3.contracted

split position training would take [midrange and strech at one workout midrange and contracted at the next session now to find a way to implement it into my training split


why is it that BB's Have this all or nothing mindset? its either to much this [i.e protein]not enough that[carbs btw are not the enemy]meal frequency
training style the list is endless.extremes in one way or another dont work
heck the body has its own guage [its called homeostesis] ITS WHY FAT LOSS STALLS AND MUSCLE GAIN CAN[WHERE APPLICABLE] STOP

[antisteroids]

DEADLIFTS-3X7-9[NOTHING TO WRITE HOME ABOUT]

TRISET\ WIDE GRIP CHINS[9],UNDERGRIP PULLDOWNS[12],PULLOVERS[15,DROP][6]

TRISET\ UPRIGHT ROW[9],INCLINE ONE ARM LATERALS[10],FOWARD LEAN LATERALS[15]

DECLINE FRENCH PRESS-2X7-9
FB FRENCH PRESS-1X-9

OVERHEADEX-2X10-12
PRESSDOWNS-2X15-20
REVERSE PRESSDOWN-15[20]

So Today was the last day of rep range[next week is rep range redux week]
changes I made today
1.trisets[delts,back] for one set[a few intensity techniques here and there]
2.no 2nd chest session this week[one of my better body parts]


really focused on form on deadlifts[keeping my but low driving up through my heels[nice:]that being said DEADLIFTS ARE AWESOME]

TOMORROW IS THE START OF MY CUT[4 WEEK BLK,3WEEK CUT]
THEN ITS BACK ABOARD THE BULK TRAIN