Hello and welcome to our community! Is this your first visit?
Register
Page 11 of 12 FirstFirst ... 9101112 LastLast
Results 201 to 220 of 222
  1. #201
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Light pulling day of week 3. Nautilus rows with 185lb for 4 sets of 9, 9, 8, 8, adding a rep, then 150lb rest-paused for 5 sets of 15, 8, 8, 8, 7. Nautilus row with 40kg for 5 rest-pause sets of 20, 10, 10, 10, 9. I was fucking destroyed after this. My strength is getting real good on this and the volume just hits me harder.


    Really interesting thing here - I went to neutral grip shrugs. I put on only one plate a side, on the bottom rungs, (there are lower rungs and upper rungs. Then I gripped the handles, which are like 2 and a half feet long, at the very base, where the leverages are the absolute worst. I did just 40kg for 5 rest-pause sets of 15, 8, 8, 8. I'm really glad I can use leverages here to load up less weight and get the same out of it.


    Overhead cable curls with 22.5kg for 4 rest-pause sets of 22, 12, 12, 11, getting a new PR. The reps are getting a bit high here so on seated rope curls I did 20kg for the first time on heavy day, for 4 rest-pause sets of 18, 9, 9, 9. Crunch machine for a new PR with 140lb for 3 sets of 12, then leg press to finish for two sets of 8.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  2. #202
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Light pushing day of week 3. Facepulls with 20kg on my light day, managed it for 5 rest-pause sets of 20, 13, 12, 12, 12. Barbell OHP with 42.5kg for 4 sets of 8 unfortunately. But I managed a PR on machine OHP - 70lb for 4 rest-pause sets of 17, 9, 8, 8, adding a rep to basically every set since last week.


    Pec deck with 63kg for 16, then 56kg for 8, 8, 8, 6. Overhead extensions going heavier, 22kg for 5 rest-pause sets of 20, 10, 10, 9, 9. Finally machine laterals with 80lb for 19, 9, 9, then a short pause then 1 more with a 5 second pause.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  3. #203
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    I hit my heavy pulling and heavy pushing days 3 and 2 days ago while out of town training in a different branch of my chain gym.

    Heavy pull day was a mixed bag. The gym didn't actually have a cable row machine. I went to a cable station and sat in front of it, and did rows to my upper abdomen with a straight bar, weight was only 50kg, the maximum weight, for 4 sets of 6, then 42.5kg for 3 sets of 10, and then 45kg for the last set of 10 as it felt too light, but with this I could only touch the bar to by body for 8 reps, so it was alright.

    Onto hypers, I managed 52kg, 26kg dumbbells in each hand, for 5 sets of 12, 11, 11, 11, 11. There was no machine to do shrugs on in this gym, so I went to the barbell with one end inside that metal barbell sleeve people use for t-bar rows, put just 20kg on it, but held the barbell on the beginning of the smooth to make the leverage heavier, and did it one arm at a time for 4 sets of 8. Onto overhead cable curls with 30kg for 9, 8, 8, 8, then seated rope curls with 22.5kg for 14, 13, 13, 14. Finished with ab crunch machine for 3 sets of 8, 9, 9, then leg press to finish for 2 sets of 6.


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


    Heavy push day with facepulls with 22.5kg for 5 sets of 14, 14, 13, 13, 13, PR. Barbell OHP hitting 47.5kg for 4 sets of 6, then machine OHP with the machine in my secondary gym which I last hit for 35kg 4X8 a couple months ago, today hitting 40kg for 4X8. Went onto machine laterals in my second hand gym with 35kg for 8, 8, then 30kg for 10, then a short rest then another 2 reps pausing at the top, to get that weekly volume jump.


    Chest press with 65kg for 6, then 60kg for 8, 8, 8, and to finish, a PR on dumbbell overhead extensions with 26kg for 3 sets of 9, 9, 8.
    Last edited by Zee Why Zee Zee; 2019-07-30 at 05:20 AM.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  4. #204
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Today's workout, light pull day. As well as pausing at the top of nautilus rows, this session I leaned forward a bit at the bottom of each rep as it gives me a good feeling in my lats. I just managed 185lb for 9, 9, 8, 8, then 150lb for 15, 8, 7, 7, 7, rest-paused, not as many reps, but performed in a more difficult way.


    Hypers I had to add weight as I'm exceeding 40kg for 20 reps on these. I opted to use dumbbells for the first time on my light day on these, and I'm not happy with how it went. After the rows, (I'm still using fat grips), and just due to the rep range, my forearms got super tired and the movement was pretty uncomfortable. I just hit 22kg dumbbells, 44kg, for 5 rest-pause sets of 18, 8, 8, 8, 8. I need to think of something here. Maybe I'll adjust the angle higher so I can put a small barbell in my elbow sleeves without it touching the floor before I can get a good stretch.


    Shrugs went well, 40kg holding the base of the handles, for 5 rest-pause sets of 16, 9, 9, 9, 8, adding a rep to every set except the last since last week. Great job on overhead cable curls too, 25kg, heaviest I've gone on light day, for 4 rest-pause sets of 20, 10, 10, 10, then seated rope curls with 20kg for 19, 10, 10, 9, rest-paused, adding a rep to the first 3 sets. Ab crunch for a PR, 140lb for 3 sets of 13, 12, 12, and leg press for 2X8 to finish up.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  5. #205
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Light pushing day. Managed to up my reps on facepulls, 20kg for 5 rest-pause sets of 20, 13, 13, 13, 12. OHP with 42.5kg for 4X8 again, fuck this. PR on machine OHP though, 70lb for 4 rest-pause sets of 18, 9, 8, 8, then a short rest and 1 more, (to get 2 additional reps over last week). Pec deck with 63kg for 18, then 56kg for 9, 8, 8, 7.


    Overhead extensions, 22kg dumbbell for 20, 10, 10, 9, 8, but I'm going down further on these. I did a tricep machine shortly after for like 5 reps with the pin somewhere in the middle to get that volume jump. Machine laterals actually went well. 3 rest-pause sets of 19, 10, 8, then 2 more to get the additional volume, pausing at the top for 3 seconds.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  6. #206
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Heavy pulling day yesterday and heavy push session today. I've been feeling not good in that my appetite is down, (energy a little too, and feeling a little cold), struggling to get the calories. Downed a 1400 calorie tub of ice cream today which helped.


    Heavy pull day I did nautilus row with 200lb for 4 sets of 6, then 155lb for 4X9 afterwards. On hypers, I experimented heavily with raising the angle of it while holding a short barbell and also holding it in my elbow sleeves. I ended up doing 40kg, (assuming the bar weighs 10kg), for a few sets of 8 holding in my elbows, which shows harder leverages this way rather than holding dumbbells.


    Shrug machine after, still holding the handles at the base, loaded on 60kg total for 4 sets of 10. Traps are very sore today. Despite what many say I think a narrower grip may work better for traps due to the greater ROM. Sick PR on overhead cable curls, 27.5kg for 12, 12, 11, 12, and also seated rope curls, 22.5kg for 14, 14, 13, 13. Finished with ab crunch machine with 170lb, heavier than ever, 3 sets of 9, then leg press for 2X6 with 110kg.


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


    Heavy push day. PR on facepulls, managed 22.5kg for 5 sets of 14. Went to machine OHP, (barbell isn't going up and this feels better), with 110lb for 6, 6, 6, 8, (4X6 was my previous best), then 90lb for 9, 9, 9, 8, (also adding a rep to the third set here also).


    Went to machine chest press with 65kg where I managed 4X7, and then machine laterals with 100lb for 3X10, a PR, then two more reps at the end after a short rest to get a volume jump from last week).


    Finally another PR on dumbbell overhead extensions, 26kg dumbbell for 3 sets of 9, 9, 10.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  7. #207
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Crohns disease has flared up forcing me to cut this training cycle short as well as skip a couple of sessions. My appetite is terrible so I've been unable to get that surplus in. Quickly logging yesterday's pull session and today's push session. Volume is lower since I'm in a calorie deficit.


    Heavy pull session I nautilus rowed 200lb for 3X6 then 155lb for 3X9. Hyper machine was being repaired so I did that the next day. Did curls before shrugs due to busy-ness. Overhead cable curl with 30kg for 3 sets of 9, then seated rope curl with 25kg for 12, 12, 11. Shrug machine with 60kg for 3 sets of 10. Ab crunch with 170lb for 3X8 and leg press for 2X8 to finish.


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


    Heavy push session. After busting out facepulls with 22.5kg for 4X14, I did machine OHP with 45kg for 3X6 then 40kg for 3X8. Chest press with 65kg for 3X7, then machine laterals with 35kg for 8, then 30kg for 10, 8.


    Important news on hypers - they're getting heavier and heavier, and it's getting less and less practical. I did these today holding a fixed 30kg barbell in my elbow sleeves for 5 sets of 9. It's good to know I can make the most out of this weight when performed in this fashion. I finished with rope pushdowns 3 sets of 10 with just 15kg I think, but like extending my triceps back, and bringing the middle of the rope close to my body, feels great on the long head.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  8. #208
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Trucking along, slowly feeling better, I'll shift back to a surplus soon. 3 days ago on Saturday for pull day I did sternum pulldowns instead of rows, 135lb for 3X8 then 105lb for 3 rest-pause sets of 12, 8, 8. I think I'll stick with rows. I think they still hit my lats really hard. DOMS the next day wasn't even in my lats after this, was more in teres major area. Hypers after with 20kg fixed barbell for 16, 8, 8, 8, 8. Shrug machine with 40kg for 17, 10, 10. Overhead cable curls with 25kg for 20, 10, 8, abysmal performance but must have been bicep fatigue from the sternum pullups, (close grip underhand of course). Followed with rope curls with 20kg for 21, 11, 11. Ab crunch with 140lb for 13, 12, 12, and leg press for 2X8 to finish.


    Push day was facepulls 20kg for 4 rest-pause sets of 21, 13, 13, 13, then machine OHP with 100lb for 8, 8, 9, then 80lb for 16, 8, 7, rest-pause. Pec deck with 70kg for 16 then 63kg for 8, 8, 7. Decided to finish with pushdowns with 30lb for 5 rest-pause sets of 15, 7, 7, 7, 7.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  9. #209
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Today's pull workout. Did cable rows with straight bar, 67.5kg for 4X6, I should have gone slightly heavier here but it wasn't too bad. 3X9 with 55kg after. Hypers with 30kg barbell for 4X9.

    Different gym, so single arm cable shrug with 35kg for 10, 37.5kg for 10, and 40kg for 10. I kept my arm much closer to my body rather than having it far out like on a snatch grip shrug, and I like it better this way, more ROM, better squeeze. Overhead cable curls with 30kg for 9, 9, 8, then seated rope curls with 25kg for 12, 12, 11. Finished with ab crunch 3X10 with like 45kg then leg press for 2 sets of 6.


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


    Push workout the next day. Facepulls with 22.5kg for 2 sets of 14. I got talking to this boomer who was saying you should do 6 reps on everything and that I should up the weight and go heavier. I'm in a deficit so it hardly matters, so I went to 27.5kg for 9, and then 32.5kg for 7 reps.


    Machine OHP with 110lb for 3 sets of 7, then 90lb for 3 sets of 9. Chest press with 65kg for 3 sets of 7. Pushdowns with 40lb for 10, 8, 8, then machine laterals with 100lb for 10, 10, 8
    Last edited by Zee Why Zee Zee; 2019-08-21 at 02:46 AM.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  10. #210
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    First day back in a surplus. I've started buying these 700 calorie muesli bars and I think they're going to be tremendously helpful in making things as easy as possible. I put one next to my bed and ate it 10 minutes after waking up this morning, and was in the gym an hour later.


    I'm switching to regular cable rows for a time, with a straight bar. The issue with nautilus rows is you can pull so your hands go further back than your torso, so it's quite difficult to get complete consistency. It also raises the question of just how far back should I be pulling in the first place. That's where cable rows with a straight bar come in. Actually touching that bar to my mid-abdomen sets a consistent standard. I've noticed that lots of people do rows and at the top of the pull their hands are still in front of their body, sometimes by quite a lot. Usually they don't have impressive backs but I've definitely seen people who pull short, who do have good backs, and I don't really see people pulling even further back than what a straight bar row would allow when the bar hits your torso. I think it's a fantastic point where trying to opt for more ROM would be sacrificing too much.
    Anyway, light pull day of week 1. Cable rows, 65kg for 4 sets of 8, then 50kg for 5 rest-pause sets of 15, 8, 8, 8, 8. Great contraction but I just had to focus on pulling to the right spot to avoid 'chicken-winging' it, and getting too much forearm, (brachioradialis). Fat grips not needed on this.


    Hypers with 20kg barbell in my elbow sleeves for 5 rest-pause sets of 17, 9, 8, 8, 8, adding a rep to the first and second set, and ready to build from here. Shrug machine with 40kg for 18, 10, 10, 10, 8, actually a PR on this.


    Overhead cable curls, my strength was garbage. There's 3 possible reasons for this. More bicep activation from straight bar cable rows than nautilus rows inducing more fatigue, (doubt), holding barbell in my elbows for hypers having some type of effect, (likely), or closer grip on shrugs than I used to inducing accidental bicep activation, (doubt). Anyway, 25kg for 4 rest-pause sets of 19, 10, 8, 7. Seated rope curls with 20kg for 21, 11, 10, 10.


    Finished with a PR on ab crunch machine, 140lb for 3 sets of 13, and leg press on a different machine, (FYI I always use a leg press where the seat moves, so it's like a hybrid of a leg press and hack squat), with 185lb for 2 sets of 10.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  11. #211
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Light push day of week 1. Going heavier on facepulls, 22.5kg on my light day, for 5 rest-pause sets of 18, 10, 10, 10, 9. One thing I do on these is that I have my lower arm at a small angle away from my upper arm, (at peak contraction), rather than being at like a 90 degree angle. The reason for this is that it makes externally rotating easier from a leverage standpoint. Why do I want this? Because ideally I'd like for the external rotating to be about as difficult as actually bringing my upper arm backwards. I wouldn't want to use insufficient load for bringing my upper arm backwards due to the weak link being the external rotation aspect by far.

    Onto machine OHP, 100lb for 9, 8, 8, 8, then 80lb rest-pause for 16, 8, 8, 7. Pec deck with 70kg for 15, then 63kg for 8, 6, 6, 5. Rope pushdowns with 15kg for 15, 8, 8, 6, 6, then machine laterals with 80lb for 20, 9, 9.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  12. #212
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Heavy pull day of week 1. Cable rows, this time with 70kg for 4 sets of 6, followed by 57.5kg for 4 sets of 10. Hyper-extension with 30kg barbell on my elbows, for a PR, 10, 10, 9, 9, 9. Machine shrugs with 60kg for 4 sets of 10.


    Onto cable curls, 30kg for 9, 9, 8, then 27.5kg for 9, (third set was really hard). Looks like my being slightly weaker on this now is continuing. Seated rope curls afterwards with 25kg for 12, 12, 12, 11, a PR, and getting relatively close to my supinated curl strength. PR on ab crunch machine, 170lb for 10, 10, 9, and leg press with 205lb for 2 sets of 6.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  13. #213
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Heavy push day of week 1. Good day in general. Facepulls with 25kg for 5 sets of 12, and then machine OHP with 110lb for 7, 7, 7, 6, then 90lb for 4X9.

    Machine laterals with 100lb for 10, 9, 9, and then a surprising PR on chest press, 65kg for 4 sets of 8, 8, 7, 7. Finishing with rope pushdowns with 40lb for 10, 9, 8, 7.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  14. #214
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Light pull day of week 2. Cable row with straight bar with 65kg for 4 sets of 8, 8, 8, 9, adding a rep to the last set, then 50kg for 16, 9, 8, 8, 8 rest-pause.

    Hyper-extensions with 20kg in my elbow sleeves for 18, 9, 9, 8, 8 rest-pause, adding a rep to the first, second and third set. Was at a different gym, so for shrugs I did cable machine single arm, 30kg for 18, 10, 10, 10, 10, rest-pause.

    Overhead cable curls with 25kg for 19, 9, 9, 8 rest-pause and seated rope curls with 20kg for 21, 12, 11, 11, a PR. Finished with a different crunch machine with 35kg for 3 sets of 13, and leg press, 2X8.


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


    Light push day of week 2. Facepulls with 22.5kg for 19, 10, 10, 10, 10 rest-pause. Onto the machine OHP I use less often, (not at my regular gym), 40kg for 4X10, then 30kg for 15, 8, 8, 8 rest-pause.

    Alternative pec deck machine, 70kg for 15, 8, 65kg 8, 8, 6, rest-pause. Then, rope pushdowns with 20kg for 12, then dropping to 15kg for 8, 8, 8, 7 rest-pause. Finished with machine laterals with 20kg, (again, different machine) for 18, 10, 10, 1, (did the last one after a few seconds rest).


    I was watching a video by AlphaDestiny about his methodology for getting his bench up to like 395 tng. He said something I really identify with on a training level: Essentially that too much specificity leads to junk volume that would better be spent on a different lift, (not just another variation of the same lift). The context was that he was previously focusing on bench and close bench variants, with hardly any pressing outside of that, (so, pretty specific), but once he reduced this slightly and started overhead pressing, it worked well for him.

    To use an example, if your roughly optimal volume for pressing is 9 sets, twice a week, and you're most concerned with bench press, you would do bench/bench variants for 1 set, 2, 3, 4, 5, 6 sets, and the returns are slowly diminishing every set. At a certain point, you'd be more productive to do that first set of OHP rather than that 7th set of bench press/bench variant, because even though it's less specific, it exceeds the utility you'd get from another set of bench when you've already done that for the majority of your workout.

    What's the balance? What proportion of sets should be for the lift you've prioritised, and what proportion for a different movement pattern that carries over from a muscular standpoint? I don't know, BUT I suspect a 2/1 ratio would work well, eg 6 sets of bench/bench variants, 3 sets of OHP or something like that.
    Last edited by Zee Why Zee Zee; 2019-08-31 at 11:57 PM.

  15. #215
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Heavy pull day of week 2. Straight bar cable row, (bar to bellybutton area with slight pause), with 70kg for 4 sets of 6, 6, 7, 6, (adding a rep to set 3), then 57.5kg for 4X10. Followed with a PR on hypers, bodyweight plus 30kg barbell in my elbows for 5 sets of 10, 10, 10, 10, 9, adding a rep to the third and fourth set.


    Machine shrugs for a PR, 60kg for 4 sets of 11, 11, 10, 10. Overhead cable curl improving, managed 30kg for 4 sets of 9. Followed with a PR on seated rope curls, 25kg for 13, 12, 12, 12. Ab crunch for a PR 170lb for 3 sets of 10, hard as fuck, and leg press with 200lb for 8 and 215lb for 6.


    Training rant - I just want to acknowledge how well short rest works with slightly lighter weight. To use an example, if you're using a few pounds less than your 5 rep max, and do a set of 5, rest a few seconds and then do rest-pause sets, you're going to be doing singles or doubles on those sets. You'll be reducing your per set volume by 2.5 or 5 times. Now if you use a weight you can lift 15 times, (without pausing during), and rest 30 seconds, you can be pumping out multiple sets of 8 on consequent sets. That's around half the reps on the first set, which is slightly better than the heavy example, but it becomes even better when you factor in muscle fiber recruitment. A maximal set of 8 is going to recruit about all of your muscle fibers for every rep. This is basically the very end of the rep range where this is the case. It's true with 3 reps, true with 6, and true with 8, but 8 is about the limit because lighter than that means the muscle fiber activation on the early reps can't be said to be basically activating all the fibers. Looking at muscle fiber activation, the first rep of an 8 rep set, with 8 rep max, is very close to the muscle fiber recruitment on a heavy set of 1. So if we do 4 sets, rest-pause, the heavy lifter might do 5, 2, 2, 2, and the light lifter might do 15, 8, 8, 8, leaving the heavy lifter with 11 effective reps and the light lifter with 31 effective reps - over 27 if we call it 90% activation.


    Basically the main reason why bodybuilders are known to do sets of 8-12 is the same reason why rest-pause training really suits a weight you can lift around 15 times: Because your rest-pause sets will have you hitting a rep number that produces essentially total muscle fiber activation, for as many reps that you could produce total activation for.

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


    Heavy push day of week 2. Multiple PRs. I managed facepulls with 25kg 13, 13, 12, 12, 12, adding a rep to the first 2 sets. Onto machine OHP, this went really well. 110lb for 4 sets of 7, 7, 7, 8, adding 2 reps to the last set. Followed with 90lb for 10, 9, 9, 9.

    PR on chest press, 65kg for 4 sets of 8, (previous best was 8, 8, 7, 7). Rope pushdowns with 40lb for 10, 9, 8, 8, adding 1 to the last set, and machine laterals with 100lb for 3 sets of 10.
    Last edited by Zee Why Zee Zee; 2019-09-04 at 03:09 AM.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  16. #216
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Light pull day of week 3. Straight bar cable row with 65kg for 4 sets of 8, 8, 9, 9, adding a rep to the third set. 5 rest-pause sets after with 52.5kg, (increase of 2.5kg), for 15, 9, 9, 8, 8.


    Nice PR on hypers, 20kg barbell and bodyweight for 5 rest-pause sets of 19, 9, 9, 9, 8. And on shrug machine I added 2.5kg a side, so 45kg for 5 rest-pause sets of 18, 10, 9, 9, 9.


    Good day for curls too: Overhead cable curl with 25kg for 4 rest-pause sets of 20, 10, 10, 9, then seated rope curls with 20kg for 22, 12, 12, 11. PR again on ab crunch machine, 140lb for 3 sets of 14, and finishing with leg press with 195lb for 2 sets of 9.


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


    Light push day of week 3. Facepulls with 22.5kg for 5 rest-pause sets of 20, 10, 10, 9, 8. Last week I was forced to use a shorter rope which I think made it easier, form was tight today, but consequently I couldn't break into a new level. Machine OHP went really well: 100lb for 4 sets of 9, 9, 9, 8, and then 80lb for 4 rest-pause sets of 17, 8, 8, 7, adding a rep to the first and third set.

    Pec Deck with 70kg for 15, then 63kg for 8, 6, 6, 6. PR on rope pushdowns, 30lb for 5 rest-pause sets of 16, 8, 8, 7, 7. Finally, machine laterals with 80lb for 20, 10, 8, then a few seconds rest then 2 more to get the volume jump.
    Last edited by Zee Why Zee Zee; 2019-09-07 at 05:44 PM.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  17. #217
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    Due to illness I had to cut my training cycle short again. I discovered a couple of weeks ago that all of the symptoms I could feel were associated with zinc toxicity. I was getting 11mg in my multi and 15mg in zinc tablets, (30mg taken every second day), and some through food too no doubt, plus I wasn't consuming much calcium, which is known to dull zinc absorption. Nausea, lack of appetite, weakened immune system, loose stool and blood in stool, (which when you already have crohns disease is a real double whammy), those factors in particular got me fucked up. I've been in a deficit for 25 days I think. 2000 calories a day. Just about right now, it's starting to be a challenge, prior to that it was a relief to get off food somewhat. I've dropped a set off most exercises, aiming to maintain.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  18. #218
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    I've been maintain strength ok so far. I think I've discovered a lesser known secret to a successful cut. People don't want to cut their dietary fat out too much due to the positive hormonal effects of fat in the diet. They think lowering their dietary fat will crash their test and result in muscle loss due to shitty hormonal profile for maintaining muscle. They also don't want to cut their protein since protein is important for maintaining muscle on a cut. So fat drops a little, protein stays the same, (or increases), and carbs drop much more.


    I'm of the suspicion that dietary fat is sort of a proxy for certain micronutrients which play a positive role in health and hormone profile. If your fat is rather low, but you're still consuming those micronutrients, then you won't have problems. Magnesium, vitamin D, choline and zinc all come to mind as micronutrients which support muscle function and good hormone levels which tend to be found in high fat foods. All found in any multivitamin worth its salt. If you have zero dietary fat then you'll probably fuck yourself up still - I'm not supporting that. I'm saying I suspect dietary fat on a cut should be lower than most people think so long as they're getting their micronutrients in, (obviously a harder thing to do in fewer calories if you rely 100% on food).


    Now the whole entire point of this getting less fat is so you can have more carbs. Protein should already be at a decent amount when cutting, but if you can drop your fat from like 0.4-0.5g per pound of bodyweight to like 0.25g, staying on top of your micros with healthy food choices and supplementation, and getting more carbs, you'll keep more muscle as you lose weight.


    Training hasn't changed much while cutting but I've come to a couple of conclusions. On tricep pushdowns, I don't think rope is the way to go. I switched to a short straight bar and keeping my elbows back, and there's a much more even difficulty throughout the entire ROM, while still being slightly harder at the bottom. Once the ROM is slightly harder at the spot you want it to be, making it even harder is just less conducive to muscle building. I think the straight bar is a really good balance. Also I think I'll continue to pause for a second at the top of the ROM on the lateral raise machine. Lot of tension there, feels productive to eek a little more out of it.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  19. #219
    Senior Member housemang's Avatar
    Join Date
    Nov 19 2016
    Posts
    2,879
    Mentioned
    22 Post(s)
    Rep Power
    42949677
    still going strong boyo

  20. #220
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,049
    Mentioned
    8 Post(s)
    Rep Power
    42949677
    A week later. Still maintaining strength. I've moved leg press to my push day and I think it's a better balance of effort now between my push and pull days. The scale is coming down, I look better shirtless, and I'm not weaker, and ultimately that's all that I need to know I can push on. I believe lot of the mental fuckery of cutting comes down to muscle itself containing some amount of water, which amounts as 'lean mass', (because it's not fat), but is not contractile tissue, and people not really taking that into account properly. It's easily lost and easily regained, and needs to be thought of differently to actual dry tissue. You've just got to trust the process by maintaining strength on exercises which aren't affected by your leverages, and if so, know with confidence that you can take those thoughts of looking smaller but not actually leaner, and put them in the trash.


    Last two training sessions below.


    For yesterday's light push session, after doing Facepulls with 22.5kg for 20, 10, 10, 10, rest-pause, I went to machine OHP and hit 40kg for 3X11, which I've not done before, (only 4X10, and 3X10 on this cut), then did 30kg for 3 rest-pause sets of 17, 8, 8, actually adding a rep to the first set there also. Very happy with this.

    On pec deck, I also hit 70kg for 15 and 65kg for 9, 9, 9, 9, (rest-pause), adding a rep to the second, third, fourth and fifth set, which is another personal best which I really can't explain considering this deficit. Bar pushdowns with 17.5kg for 15, 8, 7, 7, 7, rest-pause. Leg press for 2 sets of 10, and finished with machine laterals, (pausing at the top now, great move), with 80lb for 3 rest-pause sets of 18, 9, 9.


    For today's pull day, I hit up cable rows with 65kg for 3X9, then 52.5kg for rest-pause sets of 16, 10, 10, actually adding a rep to each rest-pause set here...
    Good discovery - using an EZ bar in my elbows on hyper-extensions. Feels softer on the elbows and ensures symmetrical positioning. I weighed the bar on the scales to ensure accuracy, it was 8kg. I managed 23kg for 19, 9, 9, 9 rest-pause, (my lighter bodyweight may be the cause for my 3kg improvement here). If I go really deep the plates can touch the floor, but that's at the easiest point in the movement, and if I keep a straight back I can still get a good hamstring stretch before that point, so it doesn't bother me.

    Machine shrugs with 45kg for 18, 10, 10, 9 rest-paused, and then onto overhead cable curls. 25kg for 20, 8, 8, 8, rest-paused, (just holding onto my strength here, forget trying to gain any new ground, this was hard enough). But on seated rope curls, I hit 22.5kg for 19, 9, 9, adding a rep to the first set. Finished with crunch machine with 140lb for 3X14, just maintaining my best on this.

    Quote Originally Posted by housemang View Post
    still going strong boyo

    Thanks mang. It's good to have support
    Last edited by Zee Why Zee Zee; 2019-10-13 at 12:16 AM.

Page 11 of 12 FirstFirst ... 9101112 LastLast

Posting Permissions