Daily Log to 2019 Show Season

[Wunderpus]

Offseason yes. All the cals all the time. Offdays I may use a cheat to make up the cals in preparation for tomorrow’s training.

Now, in prep, we cut my pre-intra-post if I’m not training which is pretty massive. Current caloric and macro intake peri-workout is:
1600 cals
100g protein
200g carbs
40g fat

Coincidentally, it’s motivation to not take days off if I’m not 100% sure I need them. Hungry as FUCK on off days.

Funny you do it this way, as it's much easier your way, for sure. I'm OCD about this shit so I lower my cals on non-training days, even off season. No "right or wrong" way here, whatever works BEST. I just find that I'm personally more insulin sensitive if I lower carbs on "off" days and have lowered carbs on "lighter" days, then high carbs centered around my workouts on heavy days.

More than one way to skin a cat, eh?

 

[Mac11wildcat]

Funny you do it this way, as it's much easier your way, for sure. I'm OCD about this shit so I lower my cals on non-training days, even off season. No "right or wrong" way here, whatever works BEST. I just find that I'm personally more insulin sensitive if I lower carbs on "off" days and have lowered carbs on "lighter" days, then high carbs centered around my workouts on heavy days.

More than one way to skin a cat, eh?

Always.

I struggle in a big way to eat enough to gain; you guys saw my diet change and the struggle to eat more over my offseason. Taking off days down in cals just didn’t make sense. If I had lost some leanness, or felt some sides of insulin sensitivity coming on I’d have definitely made a change.

Definitely not cals for the sake of cals.

 

[Mac11wildcat]

Back/Abs
1. Wide-ish Grip Pulldowns (kick scapula down to hit ONLY lats) - 4x10–5, 1xFailure at 6-8
2. HS Pullover Machine - 4x8-15
3. Barbell Rows - 3x8-12, 1xFailure at 6-8 reps into a single drop set to failure
4. HS High Row (both arms) - 3x12–15
5. Seated Cable VBar Rows - 3x10-12, 1xFailure at 8–10
6. Pull-ups - 1 set to failure + partials
7. Reverse Flyes - 2x15

Arms Every Day
1. DB Hammer Curls (slight supination, amazing contraction, give it a shot) - 2x10-12
2. Rope Extensions - 2x10-12
3. ...if forgot the rest

Abs
1. Kings Chair Leg Raises 2x15
2. Sit-ups - 2x15

 

[Wrath]

Looking good man.

 

[Mac11wildcat]

Pain free leg days FTMFW

1. Back Squats - warm up sets from bar, plate by plate, to a 495 triple, one backdown set at 315 to failure
2. Seated Curls - 3x8-12, 1xFailure at 6-8 reps
3. Single Leg Press (Cybex Machine) - 3x10-15, 1xFailure at 8-10 reps each
4. Single Leg Standing Curls - 2x8-12
5. SLDL - 3x12-15x 1xFailure at 8-10
6. Smith Machine Squats (ass to ankles and as much quad focus as possible) - 3x12–15

40m on treadmill, incline at 10, 3mph

 

[Delt123]

Painfree legdays? Cant relate for over a year now

 

[Mac11wildcat]

Painfree legdays? Cant relate for over a year now

Knee pain?

 

[Delt123]

Knee pain?

Something on the lateral Side of my left quad. Cant seem to point it out exactly what it is, I'm leaning towards the it-band.

I need to foamroll pre and post each set and even than it isn't painfree.

Stopped training legs for 2 months, didn't do a thing

 

[fodsod]

Something on the lateral Side of my left quad. Cant seem to point it out exactly what it is, I'm leaning towards the it-band.

I need to foamroll pre and post each set and even than it isn't painfree.

Stopped training legs for 2 months, didn't do a thing

Whoever told you foam rolling would ever be pain free was lying their ass off . That shit hurts regardless but it makes all the difference in the world for loosening shit up for training.

 

[Mac11wildcat]

Something on the lateral Side of my left quad. Cant seem to point it out exactly what it is, I'm leaning towards the it-band.

I need to foamroll pre and post each set and even than it isn't painfree.

Stopped training legs for 2 months, didn't do a thing

Stopping is rarely the solution. Most leg/knee problems start from the hip/lower back. Get some massage work done on your glutes, hip flexors, quads, and hams. They tie in together intricately and it’s easy for an imbalance or tweak to migrate.

 

[little]

im digging the glutens

 

[Mac11wildcat]

im digging the glutens

This thread is gluten free.

 

[Delt123]

Whoever told you foam rolling would ever be pain free was lying their ass off . That shit hurts regardless but it makes all the difference in the world for loosening shit up for training.

I wasn't really refering to the foamrolling being painfree but more to the quadexcercises never being painfree.

Foamrolling indeed hurts as a mf, I once blew a vein in my quad by doing it, had a lump for a good week lol

 

[Delt123]

Stopping is rarely the solution. Most leg/knee problems start from the hip/lower back. Get some massage work done on your glutes, hip flexors, quads, and hams. They tie in together intricately and it’s easy for an imbalance or tweak to migrate.

I might give the massage a second chance. Didn't do much the first time apart from costing me a fuck ton of money

 

[Mac11wildcat]

I might give the massage a second chance. Didn't do much the first time apart from costing me a fuck ton of money

You need therapy. Not a simple massage. It should be excruciating pain for 60mins.

 

[Hawkins]

You need therapy. Not a simple massage. It should be excruciating pain for 60mins.

True ART is miserable!

 

[Delt123]

You need therapy. Not a simple massage. It should be excruciating pain for 60mins.

It was therapy (not sure the name) but I had bruises all over me. I was screaming when he did my quads, fucking left AND right leg.

He did scraping and dug his thumb in my quad going all the way from above my knee to the top of my quad. I get the chills thinking about it lol

 

[Mac11wildcat]

It was therapy (not sure the name) but I had bruises all over me. I was screaming when he did my quads, fucking left AND right leg.

He did scraping and dug his thumb in my quad going all the way from above my knee to the top of my quad. I get the chills thinking about it lol

That didn’t help? Ever had a serious injury there?

 

[Delt123]

That didn’t help? Ever had a serious injury there?

Nah it didn't (the treatment did helped my lower back pain I had for 3 years).

Never real injuries but all the injuries were always on the left leg, sometimes my knee, sometimes my hip etc etc.

Currently, my left leg is a fair bit smaller than my right. Unilateral training is off the tabel since that makes the pain unbearable.

Not exaggerating the 'knees out' on squatmovements helps a bit but nothing drastic. Probably best to Pay the doctor a visit lol

 

[Wrath]

Looks like cardio is on the rise. Lucky you.

I have a love/hate relationship with ART. My 90 minute deep tissue is much more relaxing. lol I also end up on Jimmy Bluffs table 1 or 2 times per year.