Tweettoday

legs

5 min stationary bike warmup
roller work
lying leg curls 60x12 80x12 100x12 110x12 120x12 130x12 ds 140x12ds 100x8ds 80x8 and 25 part
leg press 200x10 400x10 600x10 800x10 1000x10ss
walking bw lunges x20 each leg
sissy squats x10/4
squats 135x8 225x8 315x8

done for the day. nothing really to write home about as i am still pretty sick and having issues breathing. so i went as hard as possible without passing out or dying. knees and back held up really well today and i felt like i could have went quite a bit heavier on squats but my lungs were not having it, so i cut it off early.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey lasagna
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats
meal 6
probably going with 5 or 6 loaded chilly dogs
2 cups ice cream

need to note that i have been adding in a tbl spn of raw organic honey to my acv 3x daily to try to help knock out this cold

Tweettoday

chest/delts/back

10 min treadmill warmup
banded hs incline x8 25x8 45x8 70x8 55x8
incline bb press 145x6 205x6 225x6 285x6/3
reverse band bench press 315x5 405x5 405x5 405x5 405x5
machine flys 135x10/3
bb front raise 40x12/4
db lats 20x10 25x10/4
pull ups 2set wide 2 set med 2 set ng all to failure

done for the day. got in and knocked it out pretty quickly. weights are climbing up for me pretty good even though i am still pretty sick. so that's a plus. shoulders did get a little bit angry today and were a little tight and tender before i even started. all in all i am happy with how the day went. oh wait i did feel like a weak sissy on the banded hs inclines. i couldnt move weight for nothing on those today.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey lasagna (almost out and need to have the boss make a new one)
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats

Tweettoday

abs/back

standing lat pd crunches 70x10/4
sm bent rows 95x8 135x8 185x8 225x8 275x8 315x8 315x8 315x8 ds315x8ds 225x8ds 135x17
one arm db rows 125x8/4
heavy partial pds 120x8 140x8 160x8 160x8 160x8
bb shrugs 135x8 225x8/3
reverse hypers ss x15/4ss
hypers ss ss x15/4

done for the day. really good session today even though congrestion is still in full effect. nothing really significant to note other than one elbow is a little angry and knees are achy. bara pressure is pretty freaking low so that def isnt helping the cause to much for me and my damn joints. i did jack my neck a smidge doing shrugs that will be a tbd how angry that one gets haha


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats

TweetLove it! Keep crushing!

Tweettoday

calves/chest/delts

machine toe press 170x10 190x10 210x10 220x10x10x10/2 10 sec pauses were tossed in there and that was one continuous set
ng machine press 80x8 100x8 120x8 140x8 160x8/8
cage press 45x6 95x6 115x6/5
bent over db lats 20x25/3
rear delt destroyer set 40x60ds 20x30ds 10x10

done for the day. nice basic and simple pump day today. everything felt good and healthy and i had to pull back because it was only a pump day. so really nothing crazy to note today, in and out with a stupid painful pump. all in all a happy day. i did push sunday's cheat to today for a banquette we have going on this evening. we are still pretty jacked up from the storms so i didnt get to restock my cod, so i had steak instead haha

meal 1
6oz steak
4 whole eggs
p28 bagel
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats
meal 6
cheat meal tbd

TweetWhat determines if its a pump day versus a strength or any other type of day? Just curious.

Tweet

Originally Posted by qhams

What determines if its a pump day versus a strength or any other type of day? Just curious.

it goes by programing and what i am am putting emphasis on. for this program i am focusing on chest/shoulders and hams with a little additional back work. so primary and pump days are setup where i have enough time between the primary and secondary to get the most out of the primary. so in essence i am getting double the growth with less joint stress with different stimulation in each session. so for example this program is setup like this:

legs primary
chest/shoulders primary with a little added back
could be a day off or back primary
could be a day off or back primary (goes off of how i feel and sched for my partners)
chest/shoulders pump day
could be an off day or arms
could be an off day or arms with maybe some ham work added in

so the way it is setup you should have 2 days minimal between primary and pump days then at least 3 or 4 days before hitting primary again. you can work this system into a 7 day a week system and train everything twice but your recovery has to be on point and you can only pull it off for 3-4 weeks even being on point. i like to go with either a 5 or 6 day split and since coming off a really restrictive and harsh diet i went to a 5 day program right out the gate. after this one we are going back to a 6 day split that will blow your mind. i will be training back/chest/shoulders 3x a week and then hitting letgs once hard and maybe some light additional work. it is pretty silly to say the least

TweetSo is primary days done with more weight and lower reps like a strength day? Sorry if I am not following.

Tweet

Originally Posted by qhams

So is primary days done with more weight and lower reps like a strength day? Sorry if I am not following.

not really. we dont do anything at all to failure ever on the pump days. so it's not so much how light or heavy it is. the volume is also usually a lot lower on pump days. it is used more for driving out waist and bringing in fresh blood and nutrients and keep the progress moving along

Tweet

Originally Posted by guns01

not really. we dont do anything at all to failure ever on the pump days. so it's not so much how light or heavy it is. the volume is also usually a lot lower on pump days. it is used more for driving out waist and bringing in fresh blood and nutrients and keep the progress moving along

So primary days are like normal workouts and pump workouts are pretty much recovery workouts, done with the purpose of pumping fresh blood/nutrients to the muscle, just as you said above? Am I getting closer to understanding? LOL :P

Tweet

Originally Posted by qhams

So primary days are like normal workouts and pump workouts are pretty much recovery workouts, done with the purpose of pumping fresh blood/nutrients to the muscle, just as you said above? Am I getting closer to understanding? LOL :P

haha yessir. that and never actually taken to failure. the idea is to get to a weight that is about 2--4 reps from failure and burn the muscle up and fill it with blood. i will say that at times some of the pump workouts feel 10x worse than primary ones do. funny thing is if you asked me a few years ago if it was possible to do them i would have said hell no but i learned a ton about peri nutrition and paying better attention to recovery. i have made some great improvements all around and stayed pretty healthy at the same time

TweetMaybe I should consider doing some of these workouts.

I use to use Ian King protocol of periodization.

Week 1 - lighter weight, higher reps, nothing to complete failure, walk out feeling refreshed.
Week 2 - med. weight med. reps some sets to failure and some sets backed off
Week 3 - heavy weight mixture of reps but more lower reps. Sets done to failure.
Week 4 - repeat week 1.

He actually does it in two week intervals (1-2) (3-4) (5-6)

Anyways I made some great progress in terms of strength training like this, but mentally it is hard because I equate leanness with more energy expenditure and intense training. Crazy thing is I know it is more about nutrition. Guess I try to keep fouling myself. Slow learner. HA!

Tweet

Originally Posted by qhams

Maybe I should consider doing some of these workouts.

I use to use Ian King protocol of periodization.

Week 1 - lighter weight, higher reps, nothing to complete failure, walk out feeling refreshed.
Week 2 - med. weight med. reps some sets to failure and some sets backed off
Week 3 - heavy weight mixture of reps but more lower reps. Sets done to failure.
Week 4 - repeat week 1.

He actually does it in two week intervals (1-2) (3-4) (5-6)

Anyways I made some great progress in terms of strength training like this, but mentally it is hard because I equate leanness with more energy expenditure and intense training. Crazy thing is I know it is more about nutrition. Guess I try to keep fouling myself. Slow learner. HA!

nutrition you are 100% right about. that's the biggest and most important part of the game for sure. now with are programing we dont change up that way but we will waiver volume and intensity over a 12 wk period. the intensity and volume ramps up over the first 6wks and then back down. the primary and pump days really arent the fluctuations as much as the intesnsity and volume do. recovery is what drives everything in training. that and knowing your body well enough when to push forward and when to pull back. my joints and how tired i feel are usually the indicators i use for that but 95% of the time my nutrition is spot on. i do feel a lot worse after my cheats but they keep me sane and driving forward without becoming way out of shape eating whatever i want after i hit my numbers for the day. that worked for me in my younger days but now not so much. my bp will get out of hand if i let it slip to much and it is much harder to get in shape wihout dooing an ass load of cardio. that in turn eats up more muscle than i like. you can look back over my last semi prep and i got into show ready shape with no fat burner at all and no more than 14 min of actual cardio 2-3 days a week. that is even impressive to me

Tweetyesterday

calves/arms

seated calf raises 50x10 75x10 100x10 150x10/3
v bar press downs 80x10 100x10 120x10 140x10 160x10 180x10 200x10/4
bench dips ss x17ss x16ss x 14ss x 12ss
banded jm press ss ss135x8 ss115x8 ss115x8 ss115x8
db curls w/fatgrips ss 5x10 10x10 15x10 25x10 30x8ss 30x8ss 35x8ss 35x8ss 35x8ss
ez bar curls ss ss70x6/5
db preachers 35x8/3
reverse bb curls w/fatgrips 40x12/3

done for the day. as usual stupid painful pump. the banded jm press after the bench dips was just ignorant. i started at 135 and had to cut it down to 115, it felt stupid heavy and i barely got the first 8. the rest of the workout was brutal but felt awesome. got in and out in about an hour and some change also so that was a good pace without coughing up a lung.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats

i am really digging the addition of the patty melts. i figured i would be burned out by now but nope they are delicious

Tweettoday

legs

5 min stationary bike
roller work
ghr x12/6
banded leg press 90x8 180x8 270x8(added bands) 470x8 670x8 760x8/4
walking db lunges 55x8per leg/3
reverse hacks 90x8 180x8 270x8 360x8
ssb good mornings 75x20/2

done for the day. dragging ass today but still a great session. took way to long between me having congestion issues and one of my partners dragging ass, the time was way slow. i hate dragging ass. the pump kept getting worse and worse so i wasnt cooling down or losing my pump at all. no idea how that happened though. i didnt feel as strong on the leg press today either and that light ass weight with the bands felt heavy as hell. i will call the session today a medium high success haha.

meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats
meal 6
cheat meal. idk yet what the main meal will be but ice cream is on the agenda for sure