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Originally Posted by guns01

today:

back(deloading)
10 min treadmill warmup
rumble roller and stretching
db rows 25x10 45x10 75x10(warmups) 100x10/4
db pullovers 45x10 50x10 55x10 60x10
swiss bar pulldowns 120x10 140x10 140x10 140x10
seated cable rows 140x10 140x10 140x10 140x10

done for the day. nothing crazy special to note today as i am deloading and going somewhat easy giving the cns a little break.


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

How often do you reload?

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Originally Posted by gusto77

How often do you reload?

every 12wks i deload for 1-3wks depending on how i feel

TweetDeload in weight??????????

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Originally Posted by rnixon

Deload in weight??????????

not so much per say. you drop all intensity techniques off completely, you dont go to failure, the primary focus is on explosiveness and pump. it always your cns to recover completely, your joints to get a break and your body to recharge a little bit. i came off the last one feeling great, stronger and refreshed. so much so i jumped up a little to quickly and aggervated my lower back haha. most will add in a deload period about every 12wks or so. power lifters on the other hand do it all over the place depending on the system they are using

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Originally Posted by guns01

not so much per say. you drop all intensity techniques off completely, you dont go to failure, the primary focus is on explosiveness and pump. it always your cns to recover completely, your joints to get a break and your body to recharge a little bit. i came off the last one feeling great, stronger and refreshed. so much so i jumped up a little to quickly and aggervated my lower back haha. most will add in a deload period about every 12wks or so. power lifters on the other hand do it all over the place depending on the system they are using

So say you're doing 4 second negatives with some drop sets and stuff in there. Instead you switch and don't think about the negative just explosive upward motion no major exercises that fatigue or overload the muscle and never to failure? If I understand that right?
Thanks R

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Originally Posted by rnixon

So say you're doing 4 second negatives with some drop sets and stuff in there. Instead you switch and don't think about the negative just explosive upward motion no major exercises that fatigue or overload the muscle and never to failure? If I understand that right?
Thanks R

best way i can explain it would be a controlled negative with a pause at the bottom. then explode just short of lockout, flex as hard as you can for a sec or two and repeat. this is supposed to take the stress off your cns and give your body a break. the pumps are still pretty stupid and i still get a little bit sore but it should only last a day at the most if at all. after the 1-3wk break depending on how well you recover you should come back stronger and feel a hell of a lot better

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Originally Posted by guns01

best way i can explain it would be a controlled negative with a pause at the bottom. then explode just short of lockout, flex as hard as you can for a sec or two and repeat. this is supposed to take the stress off your cns and give your body a break. the pumps are still pretty stupid and i still get a little bit sore but it should only last a day at the most if at all. after the 1-3wk break depending on how well you recover you should come back stronger and feel a hell of a lot better

Cool

Tweettoday:

cardio

30min am fasted treadmill


meal 1
protein cakes w/sugar free jelly
meal 2
16oz tilapia
meal 3
16oz tilapia
meal 4
16oz ground turk
1/2 cup cream of rice w/sugar free jelly
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

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Originally Posted by guns01

today:

cardio

30min am fasted treadmill


meal 1
protein cakes w/sugar free jelly
meal 2
16oz tilapia
meal 3
16oz tilapia
meal 4
16oz ground turk
1/2 cup cream of rice w/sugar free jelly
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

What's this sugar free jelly stuff???
I crave sweets bad

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Originally Posted by rnixon

What's this sugar free jelly stuff???
I crave sweets bad

it's just normal jelly or jam without any sugar in it. smuckers and a few of the other jelly and pb companies make them and they in the same area of the grocery store as the normal ones are. i am weird when it comes to flavors on some things and the sugar free peach and orange tastes like hand soap to me. the grape is also kind of bland as well. all the others are very tasty

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Originally Posted by guns01

not so much per say. you drop all intensity techniques off completely, you dont go to failure, the primary focus is on explosiveness and pump. it always your cns to recover completely, your joints to get a break and your body to recharge a little bit. i came off the last one feeling great, stronger and refreshed. so much so i jumped up a little to quickly and aggervated my lower back haha. most will add in a deload period about every 12wks or so. power lifters on the other hand do it all over the place depending on the system they are using

Oh I have some smuckers but pretty sure it's only no added sugar. Does this stuff have zero sugar in ingredients you use???
Maybe dumb canadia

Originally Posted by guns01

it's just normal jelly or jam without any sugar in it. smuckers and a few of the other jelly and pb companies make them and they in the same area of the grocery store as the normal ones are. i am weird when it comes to flavors on some things and the sugar free peach and orange tastes like hand soap to me. the grape is also kind of bland as well. all the others are very tasty

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Originally Posted by rnixon

Oh I have some smuckers but pretty sure it's only no added sugar. Does this stuff have zero sugar in ingredients you use???
Maybe dumb canadia

yes it is completely sugar free. you can get all kinds of sugar free condiments man, from jelly to maple syrup and even honey. i dont use a ton of them but they do help a lot to flavor some pain tasting things

Tweettoday:

arms/cardio/glutes(deload)
10 min treadmill warmup
standing ez bb curls bar x20/3(warmup) 95x10/4
bb reverse curls 30x10 40x10/3
hs preachers 25x10 35x1 45x10 55x10
cable rope pressdowns 50x10 60x10 70x10(warmups) 100x10 110x10 120x10/2
lying db extensions 35x10/4
one arm cross body rope extensions 35x10 40x10 45x10 50x10
hip machine glute kickbacks 60x10 70x10 80x10 90x10
abductor 100x30 110x30 120x10
20 min stepmill lss cardio

done for the day. in and out with a quickness. i only took about 20-30sec rest between sets max and it served the purpose. my joints and forearms didnt hurt and i got a good pump. cario on the other hand sucks ass haha


meal 1
16oz tilapia
meal 2
16oz tilapia
meal 3
6 whole eggs
meal 4
16oz ground turk
1/2 sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

TweetYour slamming brother.

Tweettoday:

cardio only

30 min am fasted treadmill

yep my damn knee is swollen up a bit on the opposite side of where i aggervated it. it does this from time to time so hopefully it will go away here soon. i got legs on saturday so it better cooperate or i will cut it off. i also begin my research on sr9009 tomorrow as well


meal 1
16oz tilapia
meal 2
16oz tilapia
meal 3
6 whole eggs
meal 4
16oz ground turk
1/2 sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli