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  1. #441
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    TEMPLATE - CHEST & ARMS/LEGS/BACK & SHOULDERS


    CHEST & ARMS:

    Chest Press 3X8
    Alternative Chest Press 3X10
    Peck Deck/Crossover 2X12
    Bicep Curl 3X10
    Hammer Curl 3X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12


    LEGS:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12


    BACK & SHOULDERS:

    OHP 3X8
    Vertical Pull 4X8
    Horizontal Pull 3X10
    Lateral 3X12
    Rear Delt Fly 3X12
    Shrug 3X12

    TEMPLATE - GREG DOUCETTE UPPER LOWER

    This one is simply an Upper/Lower with biceps trained on lower day. I think this could really catch on in popularity, especially considering how under-rated it presently is.

    UPPER:

    Chest Press 3X8 alternated with an Incline Chest Press 3X8 in A/B session format
    Vertical Pull 4X8
    OHP 4X8 alternated with Pec Deck/Crossover 4X10 in A/B session format
    Horizontal Pull 3X10
    Lateral Raise 3X12
    Rear Delt Fly 3X12
    Tricep Pushdown 3X12 alternated with an Overhead Extension 3X12 in A/B session format



    LOWER:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Bicep Curl 3X10 alternated with a Hammer Curl 3X12 in A/B session format
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12

    TEMPLATE - CHEST, SHOULDERS & ARMS/LEGS & BACK


    CHEST, SHOULDERS & ARMS:

    Chest Press 3X8
    OHP 4X8
    Peck Deck/Crossover 4X10
    Lateral Raise 3X12
    Rear Delt Fly 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12


    LEGS & BACK:

    Squat Movement 4X8
    SLDL 4X8
    Vertical Pull 4X8
    Seated Leg Curl 3X10
    Horizontal Pull 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12

    This one is rough looking with the number of exercises but assuming your energy levels can sustain back & legs on the same day, it's manageable.

    Reposting the ones from the previous page so that it's all in one tidy post.


    TEMPLATE - UPPER LOWER

    UPPER:

    Chest Press 3X8 alternated with an Incline Chest Press 3X8 in A/B session format
    Vertical Pull 4X8
    OHP 4X8 alternated with Pec Deck/Crossover 4X10 in A/B session format
    Horizontal Pull 3X10
    Lateral Raise 3X12
    Rear Delt Fly 3X12
    Tricep Pushdown 3X12 alternated with an Overhead Extension 3X12 in A/B session format
    Bicep Curl 3X10 alternated with a Hammer Curl 3X12 in A/B session format


    LOWER:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12

    TEMPLATE - CHEST & TRICEPS/BACK & BICEPS/LEGS & SHOULDERS

    CHEST & TRICEPS:

    Chest Press 3X8
    Alternative Chest Press 3X10
    Crossover/Pec Deck 2X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12


    BACK & BICEPS:

    Vertical Pull 4X8
    Horizontal Pull 3X10
    Shrug 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12


    LEGS & SHOULDERS:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    OHP 4X8
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Lateral 3X12
    Rear Delt Fly 3X12

    *Crunch Machine/Leg Raise 3X12 & Calf Raise 3X12 (consider doing on the Chest & Triceps day, or Back & Biceps day)
    TEMPLATE - PUSH/PULL

    PUSH:

    Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X10
    Chest Press 3X8
    OHP 3X8
    Second Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X15
    Alternative Chest Press 4X10 alternated with Crossover/Pec Deck 4X10 in A/B session format
    Tricep Pushdown 3X12
    Overhead Extension 3X12
    Calf Raise 3X12

    PULL:

    SLDL 4X8
    Vertical Pull 4X8
    Horizontal Pull 3X10
    Seated Leg Curl 4X10
    Shrug 3X12
    Lateral 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12

    TEMPLATE - CHEST & BACK/LEGS/SHOULDERS & ARMS


    CHEST & BACK:

    Chest Press 3X8
    Vertical Pull 4X8
    Alternative Chest Press 3X10
    Horizontal Pull 3X10
    Peck Deck/Crossover 2X12
    Shrug 3X12


    LEGS:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12


    SHOULDERS & ARMS:

    OHP 3X8
    Lateral 3X12
    Rear Delt Fly 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12

    Also posting a push workout from yesterday. 26 days in a deficit now. Still holding onto the strength mostly - chest press, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 11 & backoff set with 50kg for 12 reps. Dumbbell OHP, pausing at the bottom, (except the top set), 20kg for 8, 24kg for 6, then top set with 30kg for 5, then 1 minute rest & 20kg for 8.


    I didn't perform JM Press today, instead opting for a barbell skullcrusher on a flat bench, which I somehow haven't done before. 25kg for 16, then 30kg, (the heaviest fixed-weight barbell in that area of the gym - I'll need to switch to the nearby EZ bar & manually add weight), for top sets of 15, 12. Thumbless grip, arms angled back somewhat but not extremely, probably in the middle between upper arm facing the ceiling & upper arm facing behind me. The reason why I'm cutting out JM Press is the form difficulty of trying not to cheat. At the bottom of the movement right before extension begins, it's very easy for the elbows to dip downwards turning it into more of a close grip bench press than it's intended to be. Or, the elbows shoot up to try & create momentum for the arms to extend. So, no more JM Press for the time being.


    Machine laterals, 100lb for 13, 110lb for 13 & 1/2, then 90lb for 14. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 10. Reverse pec deck to finish, 50kg for 12, 65kg for 9, then 75kg for 11, 10.
    Last edited by Zee Why Zee Zee; 2021-11-26 at 06:51 PM.

  2. #442
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    30 days into cutting now & I'm in the low 83kg level. I can see myself cutting another three weeks until Christmas. Vacation four days after Christmas for 5 days too, should be good fun.


    Chest press, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 11 & backoff set with 50kg for 12 reps. Dumbbell OHP, pausing at the bottom, (except the top set), 20kg for 8, 24kg for 6, then top set with 30kg for 5, then 1 minute rest & 20kg for 8.


    EZ bar skullcrusher on flat bench, 28kg for 15, 38kg for 9, then 28kg again for 14 reps. EZ bar felt fine just like straight bar did.


    Machine laterals, 100lb for 13, 110lb for 13 & 1/2, then 90lb for 14. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 10. Reverse pec deck, 50kg for 12, 65kg for 9, then 75kg for 11, 9.

  3. #443
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day this Friday afternoon before I travel over the weekend, done in a different gym to normal. Today I did underhand lat pulldowns, 75kg for 11, 85kg for 9, 95kg for a top set of 9, then 75kg for 11 to finish. Seated leg curls, 90kg for 8, 105kg for 9, 95kg for 9, & finally 75kg with slow concentric for 9 - I'm never doing a pull day at this particular gym again, the seated leg curl thigh pad was either loose, or absurdly tight, nothing reasonable in between, it's a wonder I didn't lose reps here.


    Star trak machine rows, 50kg for 10 then 65kg for 9, 9. Leg press on the star trak leg press, 110kg for 16, 16, 16.


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 10, & 25kg for 12 reps.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  4. #444
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    40 days in a deficit, weight loss has slowed right down, so I'm down only just over 4kg so far. Anyway, Push day today. Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 11 once again & backoff set with 50kg for 12 rep, maintaining all my strength.


    Dumbbell OHP, 20kg for 8, 24kg for 6, all paused, then top set with 28kg for 6, then 1 minute rest & 20kg for 9, paused. Skullcrusher with 28kg for 15, 38kg for 10, then 28kg for 14.


    Machine laterals, 100lb for 13, 110lb for 13 & 1/2. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 10. Reverse pec deck to finish, 50kg for 12, 65kg for 9, 75kg for 11 & 65kg for 11.

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

    Pull day done this morning. Only 16 hours since the previous push workout but I felt great. Underhand lat pulldowns, 75kg for 11, 85kg for 9, 95kg for a top set of 9, then 75kg for 11. Seated leg curls, 90kg for 8, 105kg for 9 & 1/2, 95kg for 9 & 1/2, & finally 75kg with slow concentric for 9.


    Star trak machine rows, 50kg for 10 then 65kg for 10, 10, actually PRing here somehow... Dropset to 45kg for 5. I was training with someone else today so ended up doing hip thrusts with like 60kg, (lol), then hack squat with one plate per side for 8, 10, 12. Two sets of leg extensions with 55kg for 13, 13 to finish here.


    Preacher curls on the startrak machine, 35kg for 12, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 11, & 25kg for 12 reps. Good performance here.


    Thinking about DC Training recently. Particularly the rest-paused sets, which involve doing one set to failure, waiting around 20-40 seconds, then taking the same weight to failure, waiting another 20-40 seconds and going to failure again, with a weight that normally has you hitting 11-15 total reps on most body parts, though 15-20 for the limbs, (& also noting that some exercises like squats & barbell rows are just straight sets). The basic template is A workouts and B workouts, 3 workouts a week, so 1.5X frequency per week, structured like below:


    A sessions
    Chest - one rest paused set, 11-15 reps total
    Shoulders - same as above
    Triceps - one rest paused set, 15-20 reps total
    Back thickness - one or two straight sets
    Back width - one rest paused set, 11-15 reps total

    B sessions
    Biceps - one rest paused set, 15-20 reps total
    Forearms - one straight set
    Calves - one set of 10-12 reps, holding for 15 second in the stretched position
    Hamstrings - one rest paused set, 15-20 reps total (though for things like RDLs Dante recommends straight sets)
    Quads - one straight set followed by a 20+ rep widowmaker


    In the time it existed it's always been on the periphery of popular training programs. When I look at it I think about the concept of the 'template routine' that I brought up earlier, i.e. A routine you give someone, (who isn't experienced enough for their own routine), that, statistically, is going to work well.


    I'd make a handful of changes to DC from a 'template' standpoint, firstly would be adding an 'acclimation set' on everything. 10% less weight than the top set. If you anticipate your top set will be 100lb for 8, 4, 2, then do a set prior to that with 90lb for 8. It changes the number of reps for a muscle group from 11-15 to the low 20s, which I think is a better spot to be in. The next would be doing rest-pause too on chest supported rows, because it's only on deadlifts or non-supported rows where injury may play in here. Third thing would be greater exercise selection for the shoulders because one exercise in an upper session just isn't enough, & fourth would be removing forearm work & adding a hammer curl. Forearm work is something you add to your own program for your own personal needs.


    A sessions
    Chest - one acclimation, one rest paused set, 11-15 reps
    Shoulders (press) - same as above
    Triceps - one acclimation, one rest paused set, 15-20 reps
    Shoulders 2 (lateral) - one acclimation, one rest paused set 15-20 reps
    Back thickness - one acclimation, one rest paused set, 11-15 reps
    Back width - one acclimation, one rest paused set, 11-15 reps
    Shoulders 3 (rear) - one acclimation, one rest paused set 15-20 reps


    B sessions
    Biceps - one acclimation, one rest paused set, 15-20 reps
    Biceps (hammer) - one acclimation, one rest paused set, 15-20 reps
    Calves - one acclimation, one set of 10-12 reps, holding for 15 second in the stretched position
    Hamstrings - one acclimation, one rest paused set, 15-20 reps total (though for things like RDLs Dante recommends straight sets)
    Quads - one acclimation, one straight set followed by a 20+ rep widowmaker
    Last edited by Zee Why Zee Zee; 2021-12-11 at 04:34 AM.

  5. #445
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    45 days in a deficit now, & down about 4.5kg. Push day - Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 11 once again & backoff set with 50kg for 12 rep, maintaining all my strength. Dumbbell OHP, 20kg for 8, 24kg for 6, paused, then top set with 28kg for 6, then 1 minute rest & 20kg for 9, paused. Skullcrusher with 28kg for 15, 38kg for 10, then 28kg for 15, adding a rep here.


    Machine laterals, 100lb for 13, 110lb for 13 & 1/2. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 10. Reverse pec deck to finish, 50kg for 12, 65kg for 9, 75kg for 10 & 60kg for 10, more upright on this now so not going as heavy.

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

    Pull day done yesterday evening. Hammerstrength pulldowns, 80kg for 10, 100kg for 7 & 115kg for a top set of 7, then down to 90kg for 11. Seated leg curls, 90kg for 8, 105kg for 9 & 1/2, 95kg for 9 & 1/2, & finally 75kg with slow concentric for 9. Star trak machine rows, 50kg for 10 then 65kg for 10, 10, dropset to 45kg for 5. Leg press on the Life Fitness leg press with 210lb for 16, 16, 16.


    Preacher curls on the startrak machine, 35kg for 12, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 11, & 25kg for 11 reps.


    Progress pics. 6'1, (188cm), bodyweight about 181lb in the morning. Giving it another week & a half in a deficit, then enjoy Xmas, drop the cals for 3 days, then enjoy the new year period.





    Last edited by Zee Why Zee Zee; 2021-12-15 at 04:03 AM.
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  6. #446
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    58 days dieting, but only 57 days in some kind of deficit. Christmas day I had a big day on the food, probably in the mid/high 3000s. I'm sitting at 81kg so down 5.7kg, & going on holiday tomorrow for 5 days, & not dieting during the holiday, but definitely using restraint to minimise damage. Basically it'll be a surplus, probably, but not a tremendous one.


    Push day today - Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 11 once again & backoff set with 50kg for 12 reps & maintaining my strength. Annoying thing about cross-body chest press is at heavy weights, when I press, my body does move a little bit since the back pad is moreso to my side than actually behind me. I'm thinking of making a change when I'm done dieting - add one regular form chest press set, & also experiment with a Mike Mentzer slow rep speed concentric on the cross body sets so as to reduce the amount of weight & thus reduce my body moving around.


    Dumbbell OHP, 20kg for 8, 24kg for 6, paused, then top set with 28kg for 7, (added a rep, probably due to being in a different gym, maybe these particular dumbbells are 0.5kg lighter), then 1 minute rest & 20kg for 9, paused. Skullcrusher with 28kg for 15, 38kg for 12, adding a rep, then 28kg for 15.


    Machine laterals on star trak machine, 25kg for 15, 35kg for 9, 25kg for 11 reps. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 11. Reverse pec deck to finish, 45kg for 12, 60kg for 9, 8, & 50kg for 9 to finish, sitting more upright to decrease lat involvement.

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


    Pull day this morning. Underhand lat pulldowns, 75kg for 11, 85kg for 9, 95kg for a top set of 11, actual PR, then 75kg for 11 to finish. Seated leg curls, 90kg for 8, 105kg for 9, 95kg for 9, & finally 75kg with slow concentric for 9.


    Star trak machine rows, 50kg for 10 then 65kg for 10, 10, dropset to 45kg for 5. Hack squat today for the second time, big progress from my CNS since 3 days ago when I first tried them. Last time was 1 plate a side, so 40kg, for 10, 10, 11. I'm doing 2 second negatives on this exercise due to the long ROM, literally going all the way down until the machine hits the stopper, so I don't want to do really high reps because the slow negative already does half the job of getting a desired time under tension. So today was 40kg for 10, which was a bit light, then 45kg for 10, & I felt like going up more, so finally 50kg for 11. Nice. I might even try 1 & 1/2 plates, 60kg, next time.


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 11, & 25kg for 12 reps.
    Last edited by Zee Why Zee Zee; 2021-12-28 at 07:16 PM.

  7. #447
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Back from vacation. Ate a fair bit, drank a fair bit. The early afternoon I got back yesterday, I weighed in over 85kg, (low morning weight before the trip was 80.6kg), but that same day I resumed my diet & also did some cardio & this morning weighed in at 82.6kg. Some of that weight is probably still minor bloat & food. Either that or I gained 2kg of fat in a 4 day period, unlikely since it was 3 meals a day, with breakfast just being a protein bar & some cashews, & I managed 10K steps each day too. Glad to be back home & within that circle of control that being in my own place entails.


    I don't believe in 'bodyweight/bodyfat setpoint' without some greater context. I'm definitely below mine if the holiday diet is my regular diet where it's restaurants & beer en masse. If the context is being back at my own place, with the fridge & pantry containing chicken, greek yoghurt, wholegrain bread, high protein milk, eggs, creamed rice, & coffee/sugarfree redbull, then I can get leaner sustainably. Rant post below.


    I was reading random anons arguing on /fit about the idea of a 'strength base'. - the idea of training for strength when you start lifting so that you get stronger faster, & then many months later, you're benching 225 for 8 instead of 150 for 8, & it's more productive somehow. There's some major fuckery in the whole idea & it's super misunderstood by almost everybody. Firstly, if you do a 'strength' routine as a novice & you get notably stronger than you would have got from a 'hypertrophy' routine, then there are basically two explanations of this which are NOT simply, 'strength training is better for building size for a novice'.


    Explanation 1) The 'hypertrophy' routine which you would have made less progress on, (lets say somehow you can know this), was due to that specific hypertrophy routine being shit for hypertrophy, (i.e. it just sucks, it fails its purpose). Whether it be junk volume, too low frequency, low intensity of effort due to higher rep sets, '5X20' programming resulting in low intensity of effort, etc, it was simply a poor hypertrophy routine to the point where it got beaten out by the routine which might have been heavier % intensity than necessary, but had a good frequency, number of sets & training focus to drive growth.


    Explanation 2) People compare the results of the 'strength' & 'hypertrophy' routines on the strength routine's terms. They compare the strength of those who did one routine with the other using the strength routine's preferred exercise, with the preferred form, in the preferred rep range, with preferred rest between sets. Imagine 'strength' routine person used their novice routine to get to barbell rows with 200lb for 3X5, 3-4 minutes rest between sets, & 'hypertrophy' routine person got up to doing cable rows with 150lb, 3X10, 2 minutes rest between sets. You ask them both to get behind a barbell which 'strength' person has specific experience with on this exercise, & row as much as they can with good form for 3X5, resting with strength person's preferred rest periods, of course strength person is going to do a little better. Of course, if they're both similarly familiar with the chosen exercise, form is the same, & the strength guy does 225 for 5, & the hypertrophy guy does 135 for 12, then despite the apples to oranges comparison with the rep range, the strength guy has clearly still done better & grown more from the strength routine, (which goes back to explanation 1 - the strength routine turned out to be a better hypertrophy routine).



    Lemme just define the idea again. The idea is you do a strength routine as a novice, get stronger than you would've if you'd started with hypertrophy, & when you switch to a hypertrophy routine you make more progress on that routine than the weaker person who'd done hypertrophy from the start. The problems with this:

    1) The conclusion that you even get stronger from the strength routine isn't even necessarily true, & when it is true, it's usually due to the reasons discussed above.

    2) Lets say they got way stronger & so when they switch to hypertrophy they're doing 225 for 10 instead of 135 for 10, (ridiculous example but that's the example people actually frequently use when talking about this)... It's NOT that they'd make more progress on the hypertrophy routine now, it's that they're able to stimulate muscle growth with fewer sets than the far weaker person who didn't train for strength. So, the hypertrophy routine they jump on might be more volume than what's optimal for them but would be perfect for the weaker person. Or it might be perfect volume for the stronger person but isn't enough for the weaker person. Or it might be slightly less than optimal volume for the stronger person, but is even less optimal still for the weaker person - we have no idea. All we know is that the person who got nearly twice as strong using better training methods can now stimulate growth with less total work.


    This doesn't validate the strength base argument, because it's a different argument. The strength base argument is, 'They'll make more progress benching 225 for 10 than 135 for 10'. But the reality is they're able to stimulate more growth from each set of 225 for 10 than the 135 for 10 person, but that on it's own gives us no indication that they'll make more progress on the hypertrophy routine, because the different recovery demands could mean the total routine with all the sets & all the exercises could be too much volume for one of them, or not enough...


    What I'm saying is the person who's using 225lb for 6 sets of 8-12 is inducing more stimulus than the weaker person who's using 135 for 6 sets of 8-12... But nothing is stopping the weaker person from doing 7 sets.

    Push day today. Chest press, making changes here as the cross-body version isn't quite sustainable due to the load shifting my body around. So today, I altered it from one to two sets of regular chest press, 70kg for 10, then 80kg, heavier than ever before, for a top set of 7 reps. Single-arm cross-body style chest press afterwards, done with 2 second concentric & eccentrics to reduce the load even further, 50kg for 6, 6.


    Dumbbell OHP, 20kg for 8 paused, 24kg for 6, paused, then top set with 28kg for 6, then 1 minute rest & 20kg for 10, paused, adding a rep here. Skullcrusher with 33kg for 12, 38kg for 12, then 28kg for 17 reps, somehow PRing here.


    Machine laterals, 30kg for 12, 35kg for 11 & 25kg for 13 reps. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 11. Reverse pec deck with 45kg for 10, 60kg for 8, 50kg for 8 & 40kg for 12.

    -------------------------------------------------------------------------------------
    Last edited by Zee Why Zee Zee; 2022-01-04 at 04:45 AM.

  8. #448
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day today. Underhand lat pulldowns, 80kg for 11, 90kg for 9, 100kg for a top set of 9, then 80kg for 11 to finish. Seated leg curls, 90kg for 8, 105kg for 9, 95kg for 9, & finally 75kg with slow concentric for 9.


    Star trak machine rows, 50kg for 10 then 65kg for 10, 10, dropset to 45kg for 5. Hack squat today for the fourth time, another decent weight jump due to CNS enhancements. First time was 40kg, (one plate per side), for 10, 10, 11, second time was 40kg for 10, 45kg for 10, & 50kg for 11, third time was 45kg for 10, 60kg for 9 & 50kg for 10. Today was 50kg for 10, & 65kg for 10, 9, another great jump.


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 11, & 25kg for 12 reps.
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  9. #449
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day this morning Chest press with 70kg for 10, then 80kg for 7, followed by single-arm cross-body style chest press, (2 second concentric & eccentrics), 50kg for 7, 6, adding a rep here. I think I'll drop the RPE on the very first set in the future now I'm doing more than one work set on regular form chest press.


    Dumbbell OHP, 20kg for 8 paused, 24kg for 6, paused, then top set with 28kg for 6, then 1 minute rest & 20kg for 9, paused. Skullcrusher with 33kg for 12, 38kg for 12, then 28kg for 16.


    Machine laterals, 30kg for 12, 35kg for 11 & 25kg for 14 reps. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 12, nice. Finally, reverse pec deck with 45kg for 10, 60kg for 6, then 45kg for 8, 8. Really trying to properly isolate my rear delts with these now & the weight has really come down. By not leaning forward, I've stopped turning it into the fly version of a wide grip lat pulldown.


    TEMPLATE - ALTERNATIVE PPL

    I heard about a variation of PPL which pro bodybuilder Jordan Peters in the UK does, (or did), & has many of the people on his website do, via someone on the bodybuilding subreddit talking about it. I thought I'd make a template routine based on the concept. The idea is that hip hinges are done with back, adding a bit of work to pull day but leaving one more able to focus on lifts like squats/hacksquats/lunges/leg press on the leg day itself. I also added bicep curls on leg day as it's low impact & balances out the days a bit better than having a totally stacked pull day & a quite brief leg day.

    PULL:

    SLDL 4X8
    Vertical Pull 4X8
    Seated Leg Curl 3X10
    Horizontal Pull 3X10
    Rear Delt Fly 3X12
    Shrug 2X12

    PUSH:

    Chest Press 3X8
    OHP 4X8
    Peck Deck/Crossover 4X10
    Lateral Raise 3X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12

    LOWER:

    Squat Movement 4X8
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12

    A day off is to be taken after leg day before the next pull day. Possibly more than one since the idea of this split is that it moreso applies to seriously strong people who feel wiped out from doing anterior leg work with hip hinges in the same workout.
    -------------------------------------------------------------------------------------


    Unfed unhydrated bodyweight on the scales this morning was 80.4kg, a new low in this cut. Starting to get pretty damn lean.




    Pull day this morning. Underhand lat pulldowns, 80kg for 11, 90kg for 8, 100kg for a top set of 9, then 80kg for 11. Seated leg curls, 90kg for 8, 105kg for 9, 95kg for 9, & finally 75kg with slow concentric for 9.


    Star trak machine rows, 50kg for 10 then 65kg for 10, 10, dropset to 45kg for 5. I've started using the closer neutral grip - the high overhand grip was a bit too much rear delt, & this slightly lower neutral grip feels much better Hack squat today was disasterous, or maybe not, depending on your point of view. Last session was a PR, 50kg for 10, & 65kg for 10, 9. Today was only 40kg for 10 & 50kg for 9, 8. The positive is that I think I can attribute it to the machine as I've not used this hack squat before rather than strength loss. The bottom of the machine was lower & I actually tweaked my lower back slightly trying to reach it before I realised, (not a major tweak).


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 10, & 25kg for 12 reps.
    Last edited by Zee Why Zee Zee; 2022-01-08 at 07:22 PM.

  10. #450
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day this evening after work. I've started going into the office this week instead of working from home, plus I'm starting & finishing work slightly later than normal. Evidently this seems to have fucked up this particular training session because it sucked ass. It was also absolutely disgustingly busy. This week is the real January 1st from a gym standpoint. Unfortunately my lower back still hurts from the disk irritation from Sunday on the hack squat, which surely didn't help.


    Chest press with 70kg for 8, , then 80kg for 8 on my top set, followed by single-arm cross-body style chest press with slow reps, 50kg for 7, 7 adding a rep on the final set. This actually went well. Workout took a turn from here.


    Dumbbell OHP, 20kg for 8 paused, 24kg for 6, paused, then top set with 28kg for only 5, losing a rep, then 1 minute rest & 20kg for just 8, paused. Skullcrusher with 33kg for 12, 38kg for 11, then 28kg for 17 - wanted to make up for that bad top set performance.


    Machine laterals, 100lb for 13, 110lb for just 12 & 90b for just 12 also, disappointing. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 10, a run-of-the-mill performance. Finally, reverse pec deck with 45kg for 10, 55kg for 8, 8 & 40kg for 10 & two partials to finish off.



    Looking at my back double bicep shot, I think it's possible I have an uncommon weakness in that my front delt might actually be a lagging muscle group. I don't recover right from lots of pressing so when my calories go back up I might add in a single set of high rep front raises to failure to try & build them up. I'd like to be a stronger OHPer.
    -------------------------------------------------------------------------------------


    Pull workout this morning before work, (haven't trained before work in like 6 months but the number of people in the gym last night was disgusting). My performance was ok & my mood is now dramatically improved. Underhand lat pulldowns, 80kg for 11, 90kg for 8, 100kg for a top set of 9, then 80kg for 11. Seated leg curls, 90kg for 8, 105kg for 9, 95kg for 9, & finally 75kg with slow concentric for 9.


    Star trak machine rows, 50kg for 10 then 65kg for 10, 10, dropset to 45kg for 5. No hack squats as I had to get to work, & I want to give my back one more day of recovery. I'll do it tomorrow then do cardio at the gym too.


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 10, & 25kg for 12 reps.
    Last edited by Zee Why Zee Zee; 2022-01-11 at 06:16 PM.

  11. #451
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day this morning. Chest press with 70kg for 8, then 80kg for 8 on my top set. Single-arm cross-body chest press, (slow reps), 50kg for 7, 7 adding a rep on the final set.


    Dumbbell OHP, 20kg for 8 paused, 24kg for 6, paused, then top set with 28kg for 6, then 1 minute rest & 20kg for 10, paused. Skullcrusher with 33kg for 12, then 38kg for a top set of 12. For the backoff set I actually raised the bench two inclines, & shifted myself up the bench so the bar didn't stop when it touched the bench behind my head but was free to travel further, & did 28kg for a final set of 12. Next time I'm gonna try some different styles with inclines for skullcrushers.


    Machine laterals, 25kg for 15, 35kg for 11 & . Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 10 once again. Finally reverse pec deck with 40kg for 10, 55kg for 8, 8 & 40kg for 10 & two partials to finish off.


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


    Pull workout early this afternoon. Underhand lat pulldowns, 80kg for 11, 90kg for 8, 100kg for a top set of 9, then 80kg for 11. Seated leg curls, 90kg for 8, 105kg for 9, 95kg for 9, & finally 75kg with slow concentric for 9. Star trak machine rows, 50kg for 10 then 65kg for 10, 10, dropset to 45kg for 5.


    Back on hack squats after skipping them in the work week due to busy-ness & letting my lower back recover. I used the machine I used last time, so made sure not to go down until the metal on the side of the back pad touched the metal by the foot pad since that particular ROM was behind my capability. Today I actually did paused reps, briefly pausing at the bottom. Last time was only 40kg for 10 then 50kg for 9, 8, so I'm glad to say today was much better, 50kg for 10, 60kg for a top set of 10, & 50kg for a backoff set of 10, rest 30 seconds then did another 6 reps too as I felt bad for missing this in the work week.


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 10, & 25kg for 12 reps.


    OPINION RANT: The difference between training naturally vs enhanced is overblown, but at the same time, IFBB bodybuilders are right to mostly train with bro splits & naturals with good physiques are right to mostly train their muscles once every 3-4ish days. How can this be? How can I say the difference is overblown but also say it's right that they train different? The reason is that incredibly unnaturally strong people benefit from lower frequency than those with naturally attainable strength. It's not the being enhanced that directly justify the training differences. It's the muscle & strength that being on a lot of drugs over time gives you which encourage lower frequency.


    Why does this distinction matter? Because if you believe naturals & enhanced lifters should inherently train differently, & you become enhanced, then you will change your training to something less optimal than before, with lower frequency than ideal for yourself in the present moment. On the flipside, if you understand that the frequency differences come down to the crazy levels of strength we see from the bodybuilders we look to, (who by now are already supremely muscular & strong), then you will continue to train with a moderate frequency for the time-being, & assuming you make excellent progress, you'll slowly transition to a lower frequency to accommodate the new body you've built for yourself.


    This lower frequency also necessitates you'll be doing higher volume per session for the muscle on the day itself, (even if the volume over time is the same). This is advantageous towards the unnaturally strong & muscular trainee since the fatigue from the previous sets will make later sets in the workout be done with lighter loads than otherwise, which lowers risk of injury among those with elite strength. On the flipside, for those who this factor is no concern for, they're better positioned to perform more high quality sets with a higher frequency & thus fewer sets per muscle per session.


    Using an example, if you go to the gym & incline bench 405lb for 10 reps, hammerstrength chest press with 5 plates, dumbbell bench with 180lb dumbbells & do cable crossovers with most of the stack, it's without a doubt more feasible that you may need a week to fully recover, compared to a natural guy who does these lifts with just over half these loads, (& with 1-2 fewer exercises as they plan to train chest again 4 days later, instead of a week).
    Last edited by Zee Why Zee Zee; 2022-01-16 at 03:18 PM.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  12. #452
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    A few days before the start of the cut to this evening - from 86.7kg to 80kg basically.





    Logging most recent workouts from a couple days ago. Chest press with 70kg for 8, then 80kg for 8 on my top set. Single-arm cross-body chest press, (slow reps), 50kg for 7 & 45kg for 8.


    Dumbbell OHP, 20kg for 8 paused, 24kg for 6, paused, then top set with 28kg for 6, then 1 minute rest & 20kg for 10, paused. Skullcrusher with the bench on two inclines & bringing the bar behind my head but also behind the bench, (getting that stretch), 25.5kg for 15, 33kg for 12 & 28kg for 13. I'll try out a slightly JM press-ish version next time, on that same incline, & keeping my elbows above my shoulder joint, almost like a front rack position except that I'm laying down instead of standing up.


    Machine laterals better than last time on this machine - 100lb for 13, 110lb for 13, 90lb for 14. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 10. Reverse pec deck with 40kg for 11, 50kg for 10, 9 & 40kg for 10 & two partials to finish off.


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


    Pull workout before work again. Underhand lat pulldowns, 80kg for 11, 90kg for 8, 100kg for a top set of 10, somehow getting a PR here, then 80kg for 11. Seated leg curls, 90kg for 8, 105kg for 9, 95kg for 9, & finally 75kg with slow concentric for 9. Star trak machine rows, 50kg for 10 then 65kg for 10, 10, dropset to 45kg for 5.


    Paused hack squats somehow acquiring a PR - 55kg for 9 acclimation set, top set with 70kg for a PR set of 10, then back to 55kg for 10. Star trak preacher curls, 35kg for 11, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 10, & 25kg for 12 reps.
    Last edited by Zee Why Zee Zee; 2022-01-20 at 02:24 PM.

  13. #453
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day this morning. Had a big 1200 calorie breakfast so it went really well. Walked 12,000 steps this afternoon too to make up for it. Push day - Chest press with 70kg for 8, then 80kg for 8 on my top set. Single-arm cross-body chest press, (slow reps), 50kg for 8, adding a rep, & 45kg for 8.


    Dumbbell OHP, 20kg for 8 paused, 24kg for 6 paused, then top set with 28kg for 6, then 1 minute rest & 20kg for 10, paused. I had a significant realization on this one. I'd been gripping the dumbbells close to the side of the dumbbell which is by my ears at the bottom of an OHP with a pronated grip, but I think it's been messing me up. The reason is that I bring the dumbbells down low & with a neutral grip at the bottom to enable this ROM, & by gripping the dumbbells close to one end, it makes the leverages in this position make the part of the dumbbell further away from my shoulder joint & out in front of me feel heavier.


    Tricep time. Today I tried EZ Bar Incline JM Press. Thankfully it wasn't anywhere near easy leverages like for a standard JM Press. On this I only used 28kg for 12, then 33kg for a top set of only 7 reps. Reverted to incline behind the head skullcrushers with 28kg for 12 reps - so the strength is extremely similar on these two different lifts.


    Machine laterals - 100lb for 13, 110lb for 13, 90lb for 14. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 11. Reverse pec deck with 40kg for 11, 50kg for 10, 55kg for 9 & 40kg for 12 to finish.


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


    Pull workout this morning. Underhand lat pulldowns, 80kg for 11, 90kg for 8, 100kg for a top set of 10, then 80kg for 11. Seated leg curls, 90kg for 8, 105kg for 9, 95kg for 9, & finally 75kg with slow concentric for 10, adding a rep here. Star trak machine rows, 50kg for 10 then 65kg for 10, 10, dropset to 45kg for 5. I think I'll stop doing the dropset. I felt like I needed it before when I was doing the higher overhand grip but now I'm getting such a better contraction with the slightly closer neutral grip that I don't feel it's necessary.


    Paused hack squats went really well today - 55kg for 9 acclimation set, top set with 70kg for a PR set of 11, then back to 55kg for 11. Star trak preacher curls, 35kg for 11, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 10, & 25kg for 12 reps.


    Training rant. For this one it's absolutely crazy that I've never heard anybody talk about this before. If you've got two identical lifters. One of them does 3X5 on a certain lift & one does 3X12, twice a week. They start with 100lb. The 3X5 lifter manages to add 5lb to their lift every session, & in 10 weeks they've added 100lb to their lift. The 3X12 lifter only manages to add 5lb to their lift 60% of the time, so 12 out of the 20 sessions over the 10 weeks.


    Most would instantly assume the 3X5 lifter was more successful. However, the 3X5 lifter was handling about 85% of their max, whereas the 3X12 lifter was only handling about 65% of their max. So, the first lifter added 100lb to 85% of their max, & the second lifter added 60lb to 65% of their max. They actually made roughly the same improvement, it's only that the first lifter was handling a higher % of their max, & so could demonstrate that through a bigger bump in their actual work weights.


    To make a more unrealistic example to demonstrate the point - one lifter only trains with their max, 100%, & the other just trains with 50% of their max. Their max is 300lb. Just for demonstrating the example we'll say they both increase their max strength by 10% over X period of time. The first lifter is now using 330lb, a 30lb jump. The second lifter has now gone from lifting 150lb to 185lb, a 15lb increase - only half as much of a weight jump... But it's 50% of their max, so this appearance of inferior progress is pure fiction.


    You've got to wonder how many people have been duped into training heavier than what would have been optimal for their performance & lean mass improvements because they never picked up on this...
    Last edited by Zee Why Zee Zee; 2022-01-22 at 07:18 PM.

  14. #454
    Senior Member 'snot that bad's Avatar
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    @Zee Why Zee Zee what are your thoughts on using machine laterals exclusively to isolate side delts?

  15. #455
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    I'm done cutting for now, shifting back into an incremental surplus starting today. I wouldn't cut to competition leanness for no reason, & my plan was only to do this until it got hard, which it now has. I'm at that point where canned spaghetti on toast is this orgasmic experience. Time to try & build some tissue, gain some strength.


    I'll also change the formatting on these posts. No point writing full sentences when I'm hitting the same weights for the same reps one session to the next. I'll keep the full sentences to when there's something to report. So when there's nothing new to say, I'll log it like I'm writing in an excel spreadsheet, & when there's something new I've tried, something new I've attained or something I've realized, then I'll write it journal style.


    Chest Press: 70kgX8, 80kgX8
    Single Arm Chest Press: 50kgX8, 45kgX8
    DB OHP: 20kgX8, 24kgX6, 28kgX6, 20kgX10


    EZ Bar Incline JM Press - second time doing these. Hitting 28kg for 12, then 33kg for a top set of 7, same as previously. Incline Skullcrushers on the last set with 28kg again, getting 14 reps, which is actually a PR on this movement.


    Machine laterals - 100lb for 13, 110lb for just 12, (sat closer to the pad so no shifting in the seat), & then 90lb for 14. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 12 - actually adding a rep here also. Soon I'll switch this to one single top set with the last set being a backoff set with a load reduction. Reverse pec deck with 40kg for 11, 50kg for 10, then 60kg for 9, a PR with my new upright strict form, & 40kg for 12 to finish. A small secret on this is having the hands marginally higher than the elbows, but only by a little bit, & to pull with the elbows AND the hands - as the hand pull is essentially external rotation, another function of the rear delt.


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

    Pull day today.

    Underhand Lat Pulldowns: 80kgX11, 90kgX8, 100kgX10, 80kgX11
    Seated Leg Curl: 90kgX8, 105kgX9.5, 95kgX9, 75kgX11
    Star Trak Row: 50kgX10, 65kgX10, 10


    Solid performance on hack squats. I was hungry to see those two plates on each side so after an acclimation set with 60kg for 9, I did a top set with 80kg for 9 reps, all paused, then back down to 60kg for 10, felt brutal but amazing.


    Preacher Curl Machine: 35kgX11, 45kg 11, 30kgX12
    Hammer Preacher Curl Machine: 30kgX11, 40kgX10, 25kgX12


    Quote Originally Posted by 'snot that bad View Post
    @Zee Why Zee Zee what are your thoughts on using machine laterals exclusively to isolate side delts?

    I'd say it's good. One shoulder abduction exercise should be enough targeted work for the side delt, & why not choose what's probably the best exercise for them, with a consistent tension curve? It makes the most sense to me really.
    Last edited by Zee Why Zee Zee; 2022-01-25 at 09:59 PM.

  16. #456
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    My calories have been out of control this week, being below my bodyfat setpoint, the cravings are real. It's been 3500 every day & I could've gone higher. I'm up 2.5kg in bodyweight, but I still have some willpower so it won't continue. I'm going to keep eating kinda satiating foods like grainy bread, wheat biscuit cereal, greek yoghurt, & just eat more of it & this should satisfy me. Anyway, my push session went well!


    Chest Press: 70kgX8, 80kgX8.5
    Single Arm Chest Press: 50kgX9, 45kgX8
    Paused DB OHP: 20kgX8, 24kgX6, 28kgX5, 22kgX8

    It would've been amazing to hit 9 reps on chest press. We can't turn our 8RM into our 9RM every session though. At least I hit 9 reps on single arm with 50kg, with 4 second reps. Also, I'm now doing every set of dumbbell OHP paused. My ego didn't want to lose even more strength on the top set while I was cutting but I'm no longer concerned. I believe the muscular stimulus is greater with a brief pause so I'm doing it on every set.


    EZ Bar Incline JM Press - third time on these. Hit 28kg for 12, then 33kg for a top set of 9, adding two fucking reps, brilliant. Incline Skullcrushers on the last set with 28kg again, getting 16 reps, which is actually another PR here.


    Machine Laterals: 100lbX13, 110lbX12, 90lbX12
    Bar Pushdowns: 32.5kgX12, 37.5kgX13, 11


    Reverse pec deck with 40kg for 11, 50kg for 10, then 60kg for 11, a PR with my new upright strict form, & 40kg for 12 to finish.


    ------------------------------------------------------------------------------------------------------------------------------------------------
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    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Second pull day in a surplus done this morning. Yesterday, to make up for a festival which was cancelled due to covid I had day-drinks with some friends, probably had 10 drinks over 5 hours. Alcohol doesn't ruin me the next day but it is something to note because it can have a minor negative effect. Today was interesting.


    Underhand Lat Pulldowns: 80kgX11, 90kgX8, 100kgX11, 80kgX11
    Seated Leg Curl: 90kgX8, 105kgX7, 95kgX8, 75kgX9
    Star Trak Row: 50kgX10, 65kgX10, 10


    Good performance on lat pulldowns, hitting a PR on the top set, 100kg for 11 reps. Seated leg curl was notably weaker than before, losing 1-2 reps on every set, but I also used a machine I'd not used before - same make & model, startrak, but my ok performance on everything else leads me to believe this was some leverage related aspect on this particular machine. On star trak chest supported rows, I bit the bullet & after an acclimation set with 50kg for 10, I proceeded to do a single top set, 70kg, which I managed for 10 reps, then dropped to 60kg for the backoff set of 10 reps.


    Preacher Curl Machine: 35kgX11, 45kg 11, 30kgX12
    Hammer Preacher Curl Machine: 30kgX11, 40kgX10, 20kgX9 super slow


    Experimenting with two second concentrics & negatives on the backoff set on the hammer curls. I'll try it on preacher curls too next time, just on one single set. I feel like you want to lift somewhat explosively on at least some of the workload.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  18. #458
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Chest Press: 70kgX8, 80kgX8.5
    Single Arm Chest Press: 55kgX8, 45kgX8
    Paused DB OHP: 20kgX8, 24kgX6, 28kgX5, 22kgX8

    Managed to hit 55kg for 8 on single arm chest press, a decent improvement on 50kg for 9 last time. Paused db ohp top set with 28kg was more like 5 & 1/2, but definitely not able to properly handle 6 yet.


    EZ Bar Incline JM Press - fourth time doing these. 28kg for 13, adding 1 rep, then 33kg for a top set of 11, adding two reps again, strong CNS gains. Incline Skullcrushers on the last set with 28kg again, getting 18 reps, another PR here with an added rep.


    Machine Laterals: 100lbX13, 110lbX12, 90lbX12
    Bar Pushdowns: 32.5kgX12, 37.5kgX13, 35kgX12


    I need to lower the stimulus on the machine laterals as I wasn't quite recovering. So no more dropset after the last set, (which I wasn't logging since it was only like 40lb for 5ish reps). Dropped the weight on my last set of pushdowns & it felt right.
    Reverse pec deck with 45kg for 11, 55kg for 9, then 65kg for 9, & 45kg for 10 to finish.


    Another training rant about something I haven't heard be discussed anywhere. This one is about determining roughly optimal volume. People talk about the number of work sets in a given period of time. Sometimes they get more specific; recommended exercises to get this volume in, (relying on deadlifts for most of your lat work? Maybe don't do that), what counts as 1 set for a muscle versus 0.5 sets, (or whatever decimal they decide on to demonstrate the concept). Sometimes, when they compare the different training methodologies of different lifters, they delve on the optimal number of sets being a range which is negatively correlated with how hard you push each set. That's loosely touching on this rant.


    It's absolutely true that your proximity to failure affects whatever the ideal number of work sets happens to be. How do we turn this fact into a blueprint to get our training volumes to roughly where they should be? By not only adjusting training by adding/removing sets, but by adjusting the RPE on individual sets.


    Lets take someone who's no longer a rank novice but who doesn't yet know what works for them, & they run a template routine with middle of the road volume requirements. Some things go well, some lifts go up a lot, & that's left as it is, because you don't change something when it's working. Other lifts don't progress as much. Or, eventually, the lifts which were progressing well stop progressing. So, this person adds or removes a set. If you're basically peaked for every session, constantly hitting your best performance but not able to go beyond, you should probably add a set. If you're finding yourself in a bit of a hole in your recovery, you should probably remove one, (unless there's some other justification like your dog died, your girlfriend broke up with you or you haven't had any kind of deload in over 3 months). Fast forward a few months & this guy has been removing/adding sets for different body parts here & there & is getting closer, slowly but surely, to their roughly ideal volume level. But there's a problem. They're concerned at this point if they remove a set, they've taken too much out, & if they add one, they've created too much work. After all, if they're doing 4 sets of overhead press & it's not quite right, & they remove a set, that's a 25% reduction in volume, & if they add one, it's a 20% increase - a substantial change which could put them further from their ideal volume than they already are!


    Enter the solution - even smaller volume adjustments through modifying the RPE on 1-2 of the sets. The first set, amend the difficulty slightly downwards, reassess & see how it goes. Once you're in the ballpark of a roughly ideal range, these are the kind of things to look to. Continue to keep one set very hard, hell, make it two. But for other sets, make a small adjustment. These sets done with an intentionally submaximal RPE are far less fatiguing from a psychological standpoint, & in many cases, they can replace what would otherwise be a warmup set, (to contextualise this, you might do two warmup sets before hitting the first acclimation set, instead of 3 warmup sets before hitting a top set). It's about being patient & paying attention to performance. Most importantly, don't let these things be dictated by RPE, (do take note of it though). Instead, have weights that you plan to hit for a pre-determined number of reps which should happen to be around a certain submaximal RPE roughly. Remember, it can be hard to tell the difference between a 6 & 7 RPE, but if you think about your acclimation set as, 'I'm using 3 weight increments less than my top set & for one fewer reps', & you know what you can hit on your top set because you hit it, then you'll be very consistent.

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    Busted out a pull day at midday today before getting my booster shot. Timed perfectly because I'm not training tomorrow or the next day, so if I feel down, (I felt totally fine for the first two), it won't mess up my training.



    Underhand Lat Pulldowns: 80kgX12, 90kgX8, 100kgX11.5, 80kgX12


    Lat pulldowns I added a rep to my first acclimation set as well as my final set, since it was feeling easy, also tried for 12 reps with 100kg, not getting it but can't add reps every session at this stage. Seated leg curls hitting an all-time PR, hitting 90kg for 8, then 105kg for 10, 95kg for 10 & 75kg for 11 with two second concentric. This was on the regular seated leg curl I use the most, so that one last session obviously had some weird leverages.


    Star trak chest supported rows, 55kg for 10, then top set with 70kg for 10, then 60kg for the backoff set of 10 reps. Sickening PR on hack squats, 60kg for 10, followed by a top set with 80kg for 11 reps, adding two reps to my previous best, then backoff set with 60kg for 12 reps, adding a rep here too.


    Preacher Curl Machine: 35kgX11, 45kg 10, 25kg 8 (4 second reps)
    Hammer Preacher Curl Machine: 30kgX11, 40kgX10, 20kgX8 (4 second reps)


    I first tried the 4 second reps last pull session & it looks like it took a bit of extra recovery since I wasn't super fresh on these for my top set on either exercise. I'll rest & recover & reassess.
    Last edited by Zee Why Zee Zee; 2022-02-02 at 01:34 AM.

  19. #459
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Chest Press: 70kgX8, 80kgX9
    Single Arm Chest Press: 55kgX8, 45kgX8
    Paused DB OHP: 20kgX8, 24kgX6, 28kgX6, 20kgX10


    A nice push day to start the weekend midmorning. It was nice to get an all-time PR on chest press with 80kg for my top set for 9 reps. 9th rep was very slow, but I got it, I can't see it going up quick enough next time to even attempt 10 reps. Another excellent PR on paused DB OHP, hitting a top set with 28kg for 6 paused reps. It's made a massive different holding the dumbbells in the middle instead of close to the inner head of the dumbbell. I used to do that because when my arms were more flared, what could happen is I'd initiate the movement with my delts, but not with my triceps enough, & the dumbbells would dip inwards as I'd start the press & I'd have to kinda tricep extend my way back to having my forearms perpendicular to the floor. Now with a neutral grip & slightly less elbow flare, this hand position only made the dumbbell leverage heavier so that it's more inclined to tip downwards in front of me, thus requiring disproportionately more front delt to prevent happening.


    Anyway, triceps time. EZ Bar Incline JM Press - increasing the weight by 2.5kg on all sets. Acclimation set with 30.5kg for 13, then top set with 35.5kg for 10 reps, & Incline Skullcrushers on the last set with 30.5kg for 15 reps, decent.


    Machine Laterals: 30kgX13, 35kgX11, 25kgX13
    Bar Pushdowns: 32.5kgX12, 37.5kgX13, 35kgX12


    Bar pushdowns heavier than ever. After acclimation set with 32.5kg for 12, I went to 40kg for the first time, for a top set of 10 reps, then down to 35kg for 12. Hoping to build on this. Reverse pec deck with 45kg for 11, 55kg for 9, then 65kg for 9, & 45kg for 11 to finish.


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    Pull day late morning today. Lat pulldowns going up in weight on the first acclimation set, 85kg for 10, then 90kg for 8, then hitting a PR on my top set 100kg for 12 reps, & adding two reps on the backoff set with 80kg, 14 reps. Seated leg curls, 90kg for 9, then doing 110kg for the very first time & hitting 8 reps, (tried 9 but not even close) , 95kg for 10 & 75kg for 12 with two second concentric, adding a rep here.


    Star trak chest supported rows, 55kg for 10, then top set with 70kg for 11, then 60kg for the backoff set of 10 reps.


    Another great day for hack squats, 60kg for 10, then going 5kg heavier than ever & using 85kg on my top set for 10 reps, then backoff set with 65kg for 12 reps, adding 5kg on this backoff set & keeping the reps the same.


    Preacher Curl Machine: 35kgX11, 45kg 9, 25kg 8 (4 second reps)
    Hammer Preacher Curl Machine: 30kgX11, 40kgX10, 20kgX11 (4 second reps)


    Unreal strength increase on my last set of hammer curls with slow reps, adding three reps on last session.
    Last edited by Zee Why Zee Zee; 2022-02-05 at 09:17 PM.

  20. #460
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push workout done today after work. On chest press I hit 70kg for 8 then top set with 80kg for 9, matching my PR from a few days ago, rep speed very marginally faster than last time, not enough to try for 10 but enough to do a slow negative at the end. Single arm version, 4 second reps, with 55kg for 8 then 45kg for 9, a PR.


    Paused DB OHP: 20kgX8, 24kgX6, 28kgX6, 22kg 9


    Didn't try for 7 on my top set on DB OHP, but the 6th rep was easier, I held the bottom position for a few seconds before dropping the dumbbells to my knees. EZ Bar Incline JM Press, 30.5kg for 13, then top set with 35.5kg for 11 reps, adding a rep here, & Incline Skullcrushers on the last set with 30.5kg for 16 reps, adding a rep here.


    Machine Laterals: 100lbX13, 110lbX12.5, 90lbX14


    Bar pushdowns, acclimation set with 32.5kg for 12, then up to 40kg for a PR of 11 reps, then down to 35kg for 12. Reverse pec deck with 45kg for 11, 55kg for 9, then 65kg for 10, PR, & 45kg for 11 to finish.


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