Anti-work

[antisteroids]

...............I forgot to mention in yesterdays post prior to weight training
I had a hitt cardio session

10min[6intevals,speed 6.5-8 incline 10 on the 8mph,6.5mph on 6incline
15 sec intervals

got another longer session today![maybe some occulded cardio on a high incline]
__________________

[antisteroids]

marcos
_____

1.protein=201[the amount of pro comsumed depends on the source and the amount of leucine in given protein]
2.fat=50
3.cho=240
4.bcaas=42 grms

meal 1- 50 grms[sledge] 7:00am-8:00am
60 GRMS cho

2hrs later
7grms x-tend or pw[20 grms simple cho]

meal 2. 30-50 grms protein-12:00-1:00am
30-40 gms cho

7grms bcaas\simple cho[20 grms]

meal 3[pre workout] 5:00[6:00 gym time]
70 grms oats,[vasocharge, soidum bicarbonate]20 -30grms pro

postworkout[14 grms bcaas\dextrose\5grams creatine]7:15ish

meal 4: 40 grms cho\30 grms pro\20 gms fat

7grms bcaas\simple cho

meal 5[pre bed]casien pro[33 grms]
10 grms cho
10 grms fat
7g rms bcaas[if IGET UP AT NIGHT]

so the above is my pattern of eating at the present time
im currently bulking so this seems to be working out for me
meaning im 4lbs heavier and Im much leaner than I was when i dropped down
to 198 prior to my bulk[been bulking for around 4 weeks]
gonna cut for 3weeks then back on the gain train



here is my most recent "bulked pic"


and as for my macros for my cutting phase [something like but its not set in stone ]

_[[bulk]] [cutting]
pro-200.........205
cho-240.........230
fat-50..........45-50
bcaas-same 42.......42

[antisteroids]

Todays session

occuled cardio[10 min at 7.5 incline 4.5 speed]
[20 min at 8-9.0 incline for speed of 4[brisk walking:d] 30 min total work

[antisteroids]

Before todays post Id Like to say how much the [JHR] is QUICKLY BECOMING
a favorite resource for me[an educated BB is a good one right?]

marcos
_____

1.protein=201-242[if you add the bcaas][the amount of pro comsumed depends on the source and the amount of leucine in said protein]
2.fat=50
3.cho=240
4.bcaas=42 grms



so the mini cut is going well[4 days in] Im down from 215-205[water weight]
im holding steady at 205

gain=4lbs
loss=10lbs[water]

my plans for when I return to bulking are as follows

1. my chest\back,tricepts
2.hit them hammies hard\calves as well[mine suck!]

anyway on to training

bicepts\tricepts[rep range [hypertrophy]

all sets were 9-12 reps[30-33 sec tut]
rep cadence 3\0\3[on most sets sans contracted sets[3\2\4]
rst between sets[midrange sets 2-1\2 min,everyother set 30 sec or less

BICEPTS
CLOSE GRIP CABLE CURLS
1X9-12,2X9-12[DROP SET]
WIDE GRIP CABLE PREACHER CURLS
2X9-12
UNDER GRIP CHINS
1X9-12[30 SEC STATIC HOLD]
HIGH INCLINE CABLE CURLS
2X10-12[X-REPS]
CONCENTRATION CURLS
2X9-12
REVERSE CABLE CURLS
2X9
HAMMER CURLS
3X10-12
_____________________________________________
TRICEPTS

FB FRENCH PRESS
3X9-12[DXO,X-REP]
DECLINE EX
2X9-12[X-REP]
OVERHEAD EX
2X9-12[10 DROP[ X-REP
PRESSDOWNS
2X9-12[1MIN X-FADE,DROP][6]
REVERSE PRESSDOWNS[CLOSE GRIP]
2X10-12

summary:so training the "show" muscles is cool but its time to really shake it up and since next week is SHOCK WEEK its going to be intresting to see what i can come up with..........Tomorrw is leg day[yeah buddy!]

[antisteroids]

so all day Id been trying to get to the gym[seeing as I only had 1 class today] but as always [I GOT IT DONE!!!! TRY AND STOP ME!!!!]
switched it up a lot today put hack squats on the shelf [my favorite!]
at least for this workout also did away with the normal rest between set protocol[2-3min between midrange sets] yet I still completed the full range chain of flexion...................read on!



squats----------10sets of 10[OUCH!!!][midrange]
1X10
1X10
1X10
1X10
1X10
1X10
1X10[Around this set I started cursing,yelling, but in a good way!]
1X10
1X10
1X10[but I got it done!}

sissy squats[strech]
1x9-12[x-rep]
leg ex-1x9-12 drop[6][contracted]

stiff legg deadlifts[from squat rack][strech]
1x10-12
1x10-12
1x10-12[static x]

leg curls[contracted]
1x9-12
1x9-12[x-fade]

pump and burn[like I said at around set 8 on squats IT STARTED TO GET A LITTLE FUNNY BUT I FOUND IT IN ME [EVERY REP EVERY SET Im commin for ya!] Wanna stop me[KILL ME!!! EVEN THEN YOU WONT WIN]
ALL AND all [[I LOVE LEG DAY MAKES A MAN OUT OF YOU!]

1.protein=201-242[if you add the bcaas][the amount of pro comsumed depends on the source and the amount of leucine in said protein]
2.fat=50
3.cho=240
4.bcaas=42 grms

[antisteroids]

Chest,tri,abs

--------------------------------------------------------------------------------

so I had my midterm in human nutrition[ B-] YEAH BUDDY]

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


so the change to the above is as follows

week1 power\hypertrophy
week2-rep range
week3-hypertrophy
week4-shock
week5-supercompensation

so my reasons for change are I wanted a week to focus on
hypertrophy[which means removing the normal rest periods[2-3min between midrange ex,20-30 sec every set there after

so for rest between sets on hypertrophy week other than the first set[and only the first set of the first exercise still 2-3min] everyset is typical hypertrophy reps between 12-20 of course tons of x -rep techniques

a typical rep range quad routine is as follows

hack squats-3x7-9[2min rest the 3between sets 30 sec every set there after]
squats-1x7-9[x-reps,drop][4]
sissy squats[static x]2x10-12
leg extentions[x-fade,double drop]1-2x13-15[6][8]

a hypertrophy week quad routine would go

squats-2x9-12[2min rest between first set only]
hack squats-1x9-12[x-fade]
sissy squats[dxo,x-rep]2x12
leg ex[x-rep]8sets of 8[plays into todays workout]

so yesterday I started using 10x10[10 sets of 10 reps] and Im still paying for it today so here is a *******ized version of it[acutally its acredited to legendary BB Trainier Vince Gironda] its called 8SETS OF 8[the right weight elicits a WICKED PUMP,BURN AND A DIFFICULTY IN FINISHING THE LAST SET ]I got 6[7sets of 8] [1set of 6] hellof a finisher
I only used it on the last exercise[contracted position]


INCLINE PRESS[REVERSE PYRAMID]
3X9-12,6,4
INCLINE FLY
2X9-12[STATIC X]
UNDERGRIP FLY
2X9-20[DXO,X-REP]]
DB BENCH PRESS
2X9-12
CYBEX MACHINE FLY[FORGET THE NAME FORGIVE ME]
2-3X9-12[DROP 12]

PEC DECK
2X9-12[DROP,SET][6]
HIGH LOW FLYS
2X12-20[FLEX X]

________________________
FB FRENCH PRESS
2X9-12[
OVERHEAD EX
1X12
REVERSE PRESSDOWNS
1X9-12[X-REPS
PRESSDOWNS[X-REPS]
8X8[ONLY GOT 7SETS OF 8,AND 1SET OF 6]
___________________________________________
HANGING LEG RAISE
2X15-20
AB BENCH CRUNCH
2X25
FLAT BENCH LEG RAISE
2X10
FULL RANGE TWISTING CRUNCH
2X20


So I really like the 8sets of 8,as wellas the 10 of 10 works out great for hypertrophy week as they enable me to shorten the rest times
attackin those anerobic fibers as wel as getting some occulsionish benifits
any way here are my marcos

1.protein=201[the amount of pro comsumed depends on the source and the amount of leucine in given protein]
2.fat=50
3.cho=240
4.bcaas=42 grms

back day is tomorrow[got to bring it all on back day back day for me has got to become like leg day[BUISNESS!!!}
__________________

[antisteroids]

So 8x8 reared its ugly head again,[used it on cable rows]great fiish to a wicked back workout

week1 power\hypertrophy
week2-rep range
week3-hypertrophy
week4-shock
week5-supercompensation

1.protein=201[the amount of pro comsumed depends on the source and the amount of leucine in given protein]
2.fat=50
3.cho=240
4.bcaas=42 grms
__________________________________________________ _______________
wide grip pulldowns
3x9-12
wide grip chins
1x9-12[drop,static x]

underhrip pulldowns
1x9-12
1x12

stiff arm pulldowns
1x9-12
1x9-12[4][6]

pendaly row
1x9-12
1x15[x-rep]

RACK CHINS+100LBS[]
1X9
1X12
1X9-10

CABLE ROW
1X8
1X8
1X8
1X8
1X8
1X8
1X8
1X8[X-REP,STATIC X OUCH]

One arm row[both arms]
1x12
1x9[1imin tut]

bent arm laterals
1x12
1x12

I brought it all and left it on the floor of the gym[where it belongs]
I so wanting to start my diet[as I dont like the bulked look
still got tons of veinage,as well as top 4 abs ,and some intercostals

awesome workout....Im so sore everywhere[AND I LOVE IT

[antisteroids]

10x10, the order of the day when it came to delts[used this as the intensity technique as part of the kickoff exercise for delts,with such high volume on the first exercise[I normally do no more than 3 on the 1st exercise] that means every other set gets A volume down tick
10x10 protocol dictates you rest 30 sec between everyset
I of course did differently[highest rest periods were at the begining of 10x10[30sec] reducing by 5 sec around the 3rd set of 10[OMG!!! did that burn]
by the 10 set delts WERE ROSTED AND TOASTED!!!!


seated db press
1x10[30 sec rest]
1x10
1x10[25sec]
1x10
1x10[20]
1x10[15]
1x10[10]
1x10[5]
1x10[o]
1x10[0 30 SEC STATIC HOLD AT MIDPOINT]

INCLINE ONE ARM LATERALS
1X9-12[DX0,STATIC X]
FOWARD LEAN LATERAS
1X9-12[X-FADE]

CABLE CURLS
1X8
1X8
1X8
1X8
1X8
1X8
1X8
1X8
INCLINE CURLS
1X9-12
CONCENTRATION CURL
1X12[X-FADE,X-REP]
HAMMER CURLS
1X9-12

STIFF LEGGED DEADLIFTS[X-REP,MRR\P]
1X4
1X6
1X9-12
1X12
[THE ABOVE SLDL WAS ONE COMPLETE SET]
LEG CURLS
1X20
1X30[15 REP DROP SET,FLEX,X]

Shock week is a commin soon and it should be shocking!!![lack of a better term!}

[antisteroids]

back,quads,chest

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amist all whey brownies[im so diggin these!}and procrastination[I did not get to the gym till way late but I got there and DID WORK!!! as it were
kept the ball rolling for hypertrophy week[8x8,10x10] only caveat is performed 8x8 on contracted ex[normally reserved for multijoint]
.........here is the workout


wide grip pulldowns
8x8
close grip[v-handle]
2x9-12
stiff arm pulldown
1x9-12
rack chins
3x9[dxo]
pendaly row
2x9-12[x-rep]
shrugs
2x9-12
_______________________
leg ex
2x9-12
hack squats
3x9-12[dxo,xrep]
sissy squat
2x12
leg ex[drop]
1x12-20[15]
_______________________
incline press
3x9-12[x-rep]
incline fly
2x12
pushups
8x8
undergrip fly
2x13-20


I was not going to post this workout till tomorrow,but once I got to the gym got into my workout
its like everthing just changed[like some form of clarity!]
oh yeah no cardio this week
but next week[omg!]SHOCK WEEK!!! SHOCK WEEK!!!!

[antisteroids]

decline french press
10x10
------------------
1x10[30 sec rest]
1x10
1x10[25sec]
1x10
1x10[20]
1x10[15]
1x10[10]
1x10[5]
1x10[o]
1x10[0

overhead ex
1x8-10
1x9-12
reverse pressdowns
2x12-30

cable curls
1x9-12[mrr\p]1x8-10,4,6
incline curls
8x8
-----------
[-]1X8[every other set of 8]-3\1\0
1X8
1X8
1X8
1X8
1X8
1X8
1X8[x-reps]
one arm concentration curls
1x12-20
1x13-20

cable hammer curls
1x9-12[x-rep,x-fade]


SHOCK WEEK[LOTS OF EXTENDED TUT,NEGATIVES,OVERLOADS VARIED REST TIMES
I did not think I would get to post this as I had a bunch of lectures,disscussion etc,lab anyway as always got it done
summary:again with thte 8x8,10x10 only caveat is I moved 8x8 to strech position on bicepts[longer tut fiber damage as well as plenty of overload this hurt so bad ache and burn!] and I Used 10x10 as the lead off for tricepts
[yes I know Ive done this before but the change was as follows
every set there after was reduced to 12-15 sec or less [the inability of latic acid to clear somewhat is well hell tomorrw is legs and Im looking foward not being able to walk on wed[LEG DAY!!!!]


week1 power\hypertrophy
week2-rep range
week3-hypertrophy
week4-shock
week5-supercompensation