Sub'd
Good stuff
Good stuff
MESO-Rx
Anabolic Steroids
WC2019
- Thread starter weighted chinup
- Start date
weighted chinup
Member
Last nights training sessions!
3/5/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Woke up early so I got another cardio session in upon waking
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Underhand Single Handle Pulldown
> These are down with a hard flex and allowing them to open me up fulling on the way up. The cue is to drive down with elbows. I decided to do some ascending sets to get my lats pumped before rows but also wanted to get a hard set of 8 in there.
> 1x15 30lb
> 1x10 50lb
> 1x8 70lb
Rest/Pause Smith Row (Underhand)
> these are performed rest pause style, I let them "rest" on the pins before driving up hard.
> work up to a max set of 6 @ rpe 9-9.5 (working sets will increase as the weeks go by, today we are going to just find the working weight max to build off of)
> max set of 6 is found when reps are no longer explosive
>*warm up* many sets of 6 performed until the max set was found
> 1x6 295lbs (max set)
Dumbbell Pullovers
> deep stretch and very controlled
> 3x8 75lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Chain Deadlifts (rack deads)
> these are done with a perfect technique using a mid-shin rack setting, which is the second lowest
> the goal again was to find our training max that we will be building off of volume and weight wise for the coming weeks, I decided to do chains this week because I haven't done these in a long time and wanted to overload a little since I probably would have been a bit weaker than normal due to not doing these for a while
> Many warm-up sets performed
> 1x6 455lbs (1 25lb chain added on each side of the bar, 405lbs from plates, 50lbs from chain tension)
Guillotine Curls
> These were chosen to take stress off the bicep tendon, they seem to be the absolute mildest for this, and given the heavy underhanded work we did today, it was a good choice. They felt amazing. These were done a cable station lying on a bench with an e-z bar attachment. Flexing hard at the top of each rep until it cramps!
> 3x8 57.5lbs
Bodyweight Reverse Hyperextensions
> I actually do this lying on the GHR in the reverse position, my gym has one of those old school rogue fitness Reverse hypers and it's the fucking unusable, shittiest designed thing I have ever seen, so I use a custom setup that works better.
> 3 x failure (12-15)
Abs
> 3 rounds, Decline Leg Raise to failure SS Rope Crunch to failure
Calves
> Standing calf raises, 4 sets of 15 with an 8-second hold and flex at the top of each rep
Cardio
> 25 minutes of recumbent bicycle *LISS*
Quick picture after session 2, again sorry for the scuffed ass lighting. Proper check-in pictures are forthcoming this week.
3/5/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Woke up early so I got another cardio session in upon waking
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Underhand Single Handle Pulldown
> These are down with a hard flex and allowing them to open me up fulling on the way up. The cue is to drive down with elbows. I decided to do some ascending sets to get my lats pumped before rows but also wanted to get a hard set of 8 in there.
> 1x15 30lb
> 1x10 50lb
> 1x8 70lb
Rest/Pause Smith Row (Underhand)
> these are performed rest pause style, I let them "rest" on the pins before driving up hard.
> work up to a max set of 6 @ rpe 9-9.5 (working sets will increase as the weeks go by, today we are going to just find the working weight max to build off of)
> max set of 6 is found when reps are no longer explosive
>*warm up* many sets of 6 performed until the max set was found
> 1x6 295lbs (max set)
Dumbbell Pullovers
> deep stretch and very controlled
> 3x8 75lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Chain Deadlifts (rack deads)
> these are done with a perfect technique using a mid-shin rack setting, which is the second lowest
> the goal again was to find our training max that we will be building off of volume and weight wise for the coming weeks, I decided to do chains this week because I haven't done these in a long time and wanted to overload a little since I probably would have been a bit weaker than normal due to not doing these for a while
> Many warm-up sets performed
> 1x6 455lbs (1 25lb chain added on each side of the bar, 405lbs from plates, 50lbs from chain tension)
Guillotine Curls
> These were chosen to take stress off the bicep tendon, they seem to be the absolute mildest for this, and given the heavy underhanded work we did today, it was a good choice. They felt amazing. These were done a cable station lying on a bench with an e-z bar attachment. Flexing hard at the top of each rep until it cramps!
> 3x8 57.5lbs
Bodyweight Reverse Hyperextensions
> I actually do this lying on the GHR in the reverse position, my gym has one of those old school rogue fitness Reverse hypers and it's the fucking unusable, shittiest designed thing I have ever seen, so I use a custom setup that works better.
> 3 x failure (12-15)
Abs
> 3 rounds, Decline Leg Raise to failure SS Rope Crunch to failure
Calves
> Standing calf raises, 4 sets of 15 with an 8-second hold and flex at the top of each rep
Cardio
> 25 minutes of recumbent bicycle *LISS*
Quick picture after session 2, again sorry for the scuffed ass lighting. Proper check-in pictures are forthcoming this week.
weighted chinup
Member
I wanted to give an overview of my food preparation real quick.
So here's a few things that I do with regard to actual food choices: lots of fibrous greens (absurdly low cal options), lots of fermented starches and fermented foods (kimchi, shirataki noodles, etc): these have next to no calories (shirataki is 0 calorie fermented yam, kimchi is next to 0) in them and are king for digestion and keeping the gut working, as well as satiety. I can make zero calorie meals that are filling with kimchi and shirataki noodles if I feel the need to cheat so they help with this purpose.
I take particular measures with food preparation, I don't cook things with oil because whatever fats I eat I want them from real food like meat and I want to be precise.
Chicken: using chili garlic sauce as a marinade with hot sauce and lemon juice (0 calories). Cooked on an indoor grill.
Extra Lean Ground Turkey: don't cook this with any oil, the 5g of fat per 100g is good enough to get the job done, add raw spinach to this as it's being cooked and other spices.
When I prepare my meat with greens or fermented raw produce I toss it in a big pot or a wok and use apple cider vinegar and cook it all together, usually adding more hot sauce and this is where I will throw in the kimchi or shirataki noodles.
For protein as well I do an isolate 1-hour pre-training for both sessions, I prepare this in a magic bullet with 2-3 ice cubes to make it frothy and add Saigon cinnamon for flavor since it's zero calories. Makes it taste like a desert.
Few pictures of some of my meals
For a sense of scale, those aren't normal bowls, they are huge dishes. The first meal is 280 calories, the second one pictured is 240, the whey is 150, the last is 140 calories, etc
(Full meal plan is posted on page 1)
(before anyone freaks out, the noodles are 0 calories because it's made from a leafy japanese plant and fermented. they taste fucking great if you don't mind an earthy smell).
So here's a few things that I do with regard to actual food choices: lots of fibrous greens (absurdly low cal options), lots of fermented starches and fermented foods (kimchi, shirataki noodles, etc): these have next to no calories (shirataki is 0 calorie fermented yam, kimchi is next to 0) in them and are king for digestion and keeping the gut working, as well as satiety. I can make zero calorie meals that are filling with kimchi and shirataki noodles if I feel the need to cheat so they help with this purpose.
I take particular measures with food preparation, I don't cook things with oil because whatever fats I eat I want them from real food like meat and I want to be precise.
Chicken: using chili garlic sauce as a marinade with hot sauce and lemon juice (0 calories). Cooked on an indoor grill.
Extra Lean Ground Turkey: don't cook this with any oil, the 5g of fat per 100g is good enough to get the job done, add raw spinach to this as it's being cooked and other spices.
When I prepare my meat with greens or fermented raw produce I toss it in a big pot or a wok and use apple cider vinegar and cook it all together, usually adding more hot sauce and this is where I will throw in the kimchi or shirataki noodles.
For protein as well I do an isolate 1-hour pre-training for both sessions, I prepare this in a magic bullet with 2-3 ice cubes to make it frothy and add Saigon cinnamon for flavor since it's zero calories. Makes it taste like a desert.
Few pictures of some of my meals
For a sense of scale, those aren't normal bowls, they are huge dishes. The first meal is 280 calories, the second one pictured is 240, the whey is 150, the last is 140 calories, etc
(Full meal plan is posted on page 1)
(before anyone freaks out, the noodles are 0 calories because it's made from a leafy japanese plant and fermented. they taste fucking great if you don't mind an earthy smell).
tengtren
New Member
Can't wait to see what happens with that rhomboid vascularity later on
weighted chinup
Member
Yesterday leg sessions!
3/6/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Woke up early so once again, another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Standing Leg Curl
> These are done with perfect form and a 1-second squeeze at the top, full ROM and a controlled eccentric. I decided to add a 5-second ishold at the end of each set.
> warm-up 2x20 20lbs pumping, only lower 3/4 ROM
> 3x8+5 second isohold 90lbs
Barbell RDL
> Perfect technique using a controlled eccentric and a deep stretch before exploding up
> work up to a max set of 6 @ rpe 9-9.5 (working sets will increase as the weeks go by, today we are going to just find the working weight max to build off of)
> max set of 6 is found when reps are no longer explosive
>*warm up* many sets of 6 performed until the max set was found
> 1x6 365
Walking Lunges Bodyweight
> These are done with BW only but with very long perfect strides and an upright torso, the goal is to target glutes and open up the hip flexors after all those hinging movements. I cut the set short when I can tell my hip flexors are gassed, which is well before my quads get hit hard.
> 1x42 steps
> 1x27 steps
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Abduction Machine
> these are done rest pause style as well, I let the weight stack come all the way down on each rep and wait a split second before doing the concentric. I hold and squeeze the eccentric for a second.
> 2x8 205lbs
Pause BB Back Squat
> Explosiveness is the key. The goal is to find our max weight for 6 to build off of. Each rep is done with a 1-second pause before driving up.
> max set of 6 is found when reps are no longer explosive
>*warm up* many sets of 6 performed until the max set was found
> 1x6 315
Paused Leg Extensions SS Sled Pull for Concentric Focus
> This is a fantastic superset for minimizing eccentric stress and getting a great pump from hard contracting which is our focus this mesocycle due to the heavy eccentric loading we did the last mesocycle. The leg extensions are done with a pause on the way down and holding the flex for 2 seconds on each rep.
The sled pulls are done with a rope attached to it to grip onto and taking slow controlled steps backward while leaning back to really emphasize hitting my quads.
> 3 total rounds of this SS, 8 rep sets of 160lbs on Leg Extensions and Sled Pulls to failure
Cardio
> 25 minutes of recumbent bicycle *LISS*
3/6/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Woke up early so once again, another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Standing Leg Curl
> These are done with perfect form and a 1-second squeeze at the top, full ROM and a controlled eccentric. I decided to add a 5-second ishold at the end of each set.
> warm-up 2x20 20lbs pumping, only lower 3/4 ROM
> 3x8+5 second isohold 90lbs
Barbell RDL
> Perfect technique using a controlled eccentric and a deep stretch before exploding up
> work up to a max set of 6 @ rpe 9-9.5 (working sets will increase as the weeks go by, today we are going to just find the working weight max to build off of)
> max set of 6 is found when reps are no longer explosive
>*warm up* many sets of 6 performed until the max set was found
> 1x6 365
Walking Lunges Bodyweight
> These are done with BW only but with very long perfect strides and an upright torso, the goal is to target glutes and open up the hip flexors after all those hinging movements. I cut the set short when I can tell my hip flexors are gassed, which is well before my quads get hit hard.
> 1x42 steps
> 1x27 steps
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Abduction Machine
> these are done rest pause style as well, I let the weight stack come all the way down on each rep and wait a split second before doing the concentric. I hold and squeeze the eccentric for a second.
> 2x8 205lbs
Pause BB Back Squat
> Explosiveness is the key. The goal is to find our max weight for 6 to build off of. Each rep is done with a 1-second pause before driving up.
> max set of 6 is found when reps are no longer explosive
>*warm up* many sets of 6 performed until the max set was found
> 1x6 315
Paused Leg Extensions SS Sled Pull for Concentric Focus
> This is a fantastic superset for minimizing eccentric stress and getting a great pump from hard contracting which is our focus this mesocycle due to the heavy eccentric loading we did the last mesocycle. The leg extensions are done with a pause on the way down and holding the flex for 2 seconds on each rep.
The sled pulls are done with a rope attached to it to grip onto and taking slow controlled steps backward while leaning back to really emphasize hitting my quads.
> 3 total rounds of this SS, 8 rep sets of 160lbs on Leg Extensions and Sled Pulls to failure
Cardio
> 25 minutes of recumbent bicycle *LISS*
CAswole
New Member
killer schedule @weighted chinup . looking good bro. I have to say the first thing that popped in my head was, "does he have a job with that schedule" lol i could never do that.
weighted chinup
Member
Yesterday's training sessions
3/7/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Low Incline Dumbbell Presses w/45-second rest periods
> These are done with the lowest incline, only going to 3/4 lockout to get warmed up and to get some upper chest / incline volume.
For those wondering why incline volume is so low this mesocycle, I cycle angles for the chest to let micro-tears heal up, the previous 4 weeks was 75% incline pressing or incline work for chest so now this mesocycle we are doing 75% flat and decline and 25% incline so it doesn't get de-trained.
> 3x8 80lbs
Smith Floor Press
> Perfect technique using a controlled eccentric, triceps touch the floor before exploding up hard.
> work up to a max set of 6 @ rpe 9-9.5 (working sets will increase as the weeks go by, today we are going to just find the working weight max to build off of)
> max set of 6 is found when reps are no longer explosive
>*warm up* many sets of 6 performed until the max set was found
> 1x6 245lbs
Stretch Pushups
> These are done with BW only, getting a deep stretch to failure.
> 1 x 20
Tricep dips between benches simulated on a dip-machine assistance pad
> Ascending sets, 3 second eccentric, and 2 second flex on each rep
> 1 x 12 55lb
> 1 x 10 75lb
> 1 x 8 100lbs
Smith Machine JM Tricep Press
> 3 x 6 115lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Kettlebell Reverse Flies
> these are done with fully straightened arms, bent over. I used a 4-second squeeze at the top of every rep to really light up rear delts.
> 3x8 6kg KB's (4 second hold on each rep)
Over and Back Press SS Seated Chain Lateral Raises
> This superset is a very mild combination but it's basically over and backs with a bar supersetted with seated lateral raises with chains. The only advantage to using chains here is you can actually hold the concentric for longer before gravity fucks you, so I can get a legit 1-second hold on each rep. Again, very mild and not much eccentric stress, but I believe this kind of stress is super effective for side delts.
> 8 reps of 65lb over and backs supersetted with 25lb seated chain laterals to failure (6-10 reps)
3 rounds of this superset
Abs
> 4 sets, hanging leg raise to failure
Cardio
> 25 minutes of recumbent bicycle *LISS*
3/7/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Low Incline Dumbbell Presses w/45-second rest periods
> These are done with the lowest incline, only going to 3/4 lockout to get warmed up and to get some upper chest / incline volume.
For those wondering why incline volume is so low this mesocycle, I cycle angles for the chest to let micro-tears heal up, the previous 4 weeks was 75% incline pressing or incline work for chest so now this mesocycle we are doing 75% flat and decline and 25% incline so it doesn't get de-trained.
> 3x8 80lbs
Smith Floor Press
> Perfect technique using a controlled eccentric, triceps touch the floor before exploding up hard.
> work up to a max set of 6 @ rpe 9-9.5 (working sets will increase as the weeks go by, today we are going to just find the working weight max to build off of)
> max set of 6 is found when reps are no longer explosive
>*warm up* many sets of 6 performed until the max set was found
> 1x6 245lbs
Stretch Pushups
> These are done with BW only, getting a deep stretch to failure.
> 1 x 20
Tricep dips between benches simulated on a dip-machine assistance pad
> Ascending sets, 3 second eccentric, and 2 second flex on each rep
> 1 x 12 55lb
> 1 x 10 75lb
> 1 x 8 100lbs
Smith Machine JM Tricep Press
> 3 x 6 115lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Kettlebell Reverse Flies
> these are done with fully straightened arms, bent over. I used a 4-second squeeze at the top of every rep to really light up rear delts.
> 3x8 6kg KB's (4 second hold on each rep)
Over and Back Press SS Seated Chain Lateral Raises
> This superset is a very mild combination but it's basically over and backs with a bar supersetted with seated lateral raises with chains. The only advantage to using chains here is you can actually hold the concentric for longer before gravity fucks you, so I can get a legit 1-second hold on each rep. Again, very mild and not much eccentric stress, but I believe this kind of stress is super effective for side delts.
> 8 reps of 65lb over and backs supersetted with 25lb seated chain laterals to failure (6-10 reps)
3 rounds of this superset
Abs
> 4 sets, hanging leg raise to failure
Cardio
> 25 minutes of recumbent bicycle *LISS*
Last edited:
weighted chinup
Member
I use something called scap push-ups to help simulate scapular retraction and work that movement pattern, I generally do these at the end of a push session alongside some cable rotations. I do band pulls at the end of back days every so often, usually for high reps to hit some of the smaller details.
If you're looking for something to really help with scapular retraction for bench, give these a whirl:
Band pull aparts can be used for scapular retraction as well but I really don't get much connection to my scapula from them, but scap pushups open it up like crazy.
Northern Nutrition
Subscriber
This is arguably one of the best planned and well thought out cycle plans i have read in a very long time. Some very valuable information contained in this thread. Thanks for sharing your experience and cycle with us.
weighted chinup
Member
Yesterday's training sessions
3/8/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Elevated Seated Cable Row (2 Single Handles on a Single Pulley, Underhand Grip)
> I took 3 25lb plates and placed them on the seat to elevate myself and change the angle, I used 2 single handle attachments set to a single pulley, these were done with impeccable form and a 2-second squeeze at the top end of each rep.
> 3x8 70lbs
Weighted Chin-up (Supinated Grip)
> Perfect form, full ROM, no cheating, 100% control
> max set of 6 is found when reps are no longer explosive
>*warm up* many sets of 6 performed until the max set was found
> 1x6 BW + 90lbs
Chest Supported Row Machine with Isotension
> These are done with the pin selectorized variant, elbows are kept high, the goal is constant tension.
> 2x12+10 second isohold in the contracted position at the end of each set 95lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Hammer Curls on Preacher Pad (90-degree angle)
> perfect form, slow and controlled, full stretch, and a 1-second squeeze at the top of each rep
> 3x8 35lbs
High Cable Bicep Curls
> These are done on the cable machine both arms at a time set in the highest position, I am hoping for some carry-over to help get a harder flex for front double biceps and back double bi and this simulates the position a little bit. It also once again has very little if any bicep tendon strain.
> Ascending sets
> 1x12 10lb
> 1x10 15lb
> 1x8 25lb
Dumbbell Shrugs w/3-second squeeze
> Very light and easy trap work to minimize bicep strain
> 3x8 45lbs
Barbell Goodmornings
> Very light and easy lower back work, perfect form, resting the bar on the rack at the end of the ROM before exploding up hard again.
> 2x6 135lbs
Calves
> Horizontal Calf Press, 1 set of 50 reps using a weight that is a challenging 15, taking small breaks as needed to get all 50. Full stretch on each rep.
Cardio
> 25 minutes of recumbent bicycle *LISS*
3/8/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Elevated Seated Cable Row (2 Single Handles on a Single Pulley, Underhand Grip)
> I took 3 25lb plates and placed them on the seat to elevate myself and change the angle, I used 2 single handle attachments set to a single pulley, these were done with impeccable form and a 2-second squeeze at the top end of each rep.
> 3x8 70lbs
Weighted Chin-up (Supinated Grip)
> Perfect form, full ROM, no cheating, 100% control
> max set of 6 is found when reps are no longer explosive
>*warm up* many sets of 6 performed until the max set was found
> 1x6 BW + 90lbs
Chest Supported Row Machine with Isotension
> These are done with the pin selectorized variant, elbows are kept high, the goal is constant tension.
> 2x12+10 second isohold in the contracted position at the end of each set 95lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Hammer Curls on Preacher Pad (90-degree angle)
> perfect form, slow and controlled, full stretch, and a 1-second squeeze at the top of each rep
> 3x8 35lbs
High Cable Bicep Curls
> These are done on the cable machine both arms at a time set in the highest position, I am hoping for some carry-over to help get a harder flex for front double biceps and back double bi and this simulates the position a little bit. It also once again has very little if any bicep tendon strain.
> Ascending sets
> 1x12 10lb
> 1x10 15lb
> 1x8 25lb
Dumbbell Shrugs w/3-second squeeze
> Very light and easy trap work to minimize bicep strain
> 3x8 45lbs
Barbell Goodmornings
> Very light and easy lower back work, perfect form, resting the bar on the rack at the end of the ROM before exploding up hard again.
> 2x6 135lbs
Calves
> Horizontal Calf Press, 1 set of 50 reps using a weight that is a challenging 15, taking small breaks as needed to get all 50. Full stretch on each rep.
Cardio
> 25 minutes of recumbent bicycle *LISS*
weighted chinup
Member
Thanks NN, I appreciate that! Good to see you around aswell, hope life has been treating you well.
weighted chinup
Member
This is an example of a no-calorie meal that I will use every now and then to stay full as well as other benfits:
Shirtaki Noodles in Chilli Garlic Sauce with Kimchi and Red Onion cooked in Vinegar
Calorie Breakdown:
Shirataki Noodles: 0 calories
Chilli Garlic Sauce: 0 calories
Kimchi: 5 calories
Red Onion: 5-10 calories
Vinegar: 1tbsp = 1 calories
Total Calories: 11-16 calories per serving
Benefits:
6 weeks and a tiny bit of change to go, time to push harder than ever.
Shirtaki Noodles in Chilli Garlic Sauce with Kimchi and Red Onion cooked in Vinegar
Calorie Breakdown:
Shirataki Noodles: 0 calories
Chilli Garlic Sauce: 0 calories
Kimchi: 5 calories
Red Onion: 5-10 calories
Vinegar: 1tbsp = 1 calories
Total Calories: 11-16 calories per serving
Benefits:
- Fermented starch from noodles helps with digestion and bloat
- Fermented Kimchi helps with digestion and bloat
- Extremely filling, large serving size
- Combination of chilli garlic sauce, vinegar, and kimchi makes me sweat like a whore in church during the eating process, instant 5lb weight loss (not really)
6 weeks and a tiny bit of change to go, time to push harder than ever.
weighted chinup
Member
Yesterday's training sessions
3/9/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Single-Legged Kettlebell SLDL
> Doing these single-legged is one of the best ways to hammer out muscular imbalances as well as technique imbalances for the posterior chain, particularly hamstrings. These were done with a super deep stretch, the KB would touch the ground before I would hinge up again. Straight legs, knees unlocked a tad, and a deep deep stretch.
> 3x8 45lb KB
Rest/Pause Lying Leg Curls
> Perfect form, full ROM, no cheating, 100% control
> These were actually done second in the sequence because I find them way more stressful on junctions and the muscle belly than anything else, but it is super effective
> Ascending Sets of 1x12,1x10,1x8
Medicine Ball Walking Lunges (glute dominant)
> There is something about holding a medicine ball that really makes these more glute oriented than normal. Seriously, this was almost all glutes compared to a normal walking lunge or walking lunge with db or bb.
> 20lb medicine ball to one side of the turf-grass
> 10lb medicine ball immediately after finishing one side, and back again
(the worlds mildest drop set lol)
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Box Jumps
> Quick warm up to get glutes fired up and some blood flow in legs and to get my heart rate jacked up a little
> 2x8
Single Leg Leg Press
> Leg is placed in the middle of the platform, 3 second eccentric, full ROM.
> 3x8 2 plates
Hack Squat 1.5's with Sissy Squats
> These are done facing the inside of the machine-squat with only 1 plate, but the trick is to go down all the way, come up half way, down again, and up all the way. That is considered 1 rep. After each set, I did some bodyweight standing sissy squats to failure to nail some extra details on the quads.
> 3x8 of 1.5's w/ 1 plate, followed by sissy squats to failure (6-8)
Calves
> Seated Calf Raise, 4x8 1x45lb plate on each side, full stretch at the bottom for 1 second and hold the top for another second
Cardio
> 25 minutes of recumbent bicycle *LISS*
3/9/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Single-Legged Kettlebell SLDL
> Doing these single-legged is one of the best ways to hammer out muscular imbalances as well as technique imbalances for the posterior chain, particularly hamstrings. These were done with a super deep stretch, the KB would touch the ground before I would hinge up again. Straight legs, knees unlocked a tad, and a deep deep stretch.
> 3x8 45lb KB
Rest/Pause Lying Leg Curls
> Perfect form, full ROM, no cheating, 100% control
> These were actually done second in the sequence because I find them way more stressful on junctions and the muscle belly than anything else, but it is super effective
> Ascending Sets of 1x12,1x10,1x8
Medicine Ball Walking Lunges (glute dominant)
> There is something about holding a medicine ball that really makes these more glute oriented than normal. Seriously, this was almost all glutes compared to a normal walking lunge or walking lunge with db or bb.
> 20lb medicine ball to one side of the turf-grass
> 10lb medicine ball immediately after finishing one side, and back again
(the worlds mildest drop set lol)
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Box Jumps
> Quick warm up to get glutes fired up and some blood flow in legs and to get my heart rate jacked up a little
> 2x8
Single Leg Leg Press
> Leg is placed in the middle of the platform, 3 second eccentric, full ROM.
> 3x8 2 plates
Hack Squat 1.5's with Sissy Squats
> These are done facing the inside of the machine-squat with only 1 plate, but the trick is to go down all the way, come up half way, down again, and up all the way. That is considered 1 rep. After each set, I did some bodyweight standing sissy squats to failure to nail some extra details on the quads.
> 3x8 of 1.5's w/ 1 plate, followed by sissy squats to failure (6-8)
Calves
> Seated Calf Raise, 4x8 1x45lb plate on each side, full stretch at the bottom for 1 second and hold the top for another second
Cardio
> 25 minutes of recumbent bicycle *LISS*
weighted chinup
Member
Training Recap for:
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Week 1 Volume Breakdown:
Week 1 Finishing Thoughts:
Week 1/4: Rest/Pause Reps, Concentric Focus, Chain work, high EPOC, mild supersets
Week 1 Volume Breakdown:
Week 1 Finishing Thoughts:
- Really Satisfied with lift selection and modalities used on the heavy progressive lifts
- Will probably need to be a bit more dynamic/varied with some of the shoulder isolation to keep driving progress
- Need a bit more intensity on some of the second sessions to keep heart rate at a higher pace so I'm not going into cardio with a normal HR and taking forever to get it up to a decent zone for fat burn
- Increase weekly volume
- Build primarily the compounds / heavy lifts where we found our training max
- Rotate some of the isolation movements
- Rotate the band/chain work again to prevent excessive overloading/adaptation
- More supersets (particular on session 2 for arm and shoulder volume to boost EPOC)
- More isotension techniques on some sets
- Beat previous weeks training #'s on compounds with increased volume as well
weighted chinup
Member
Next Round of Dietary Changes:
Implemented as of 03/08/2018
Meal 1:
150g extra lean ground turkey
*Cooked with diced spinach, baby bok choy, kimchi, vinegar
Optional: 0 calorie shirataki noodles
Meal 3:
40g whey isolate
(baked into a "cake" in my microwave by adding water, stirring, and letting it "bake" for a couple of minutes: no other ingredients added except Saigon cinnamon for flavor, 0 calories in the cinnamon. surprisingly filling)
*Session 1*
Intra-workout:
20g isolate
20g dextrose
Meal 4:
200g Skinless Boneless Chicken Breast
*Cooked in vinegar with spinach, kimchi, asparagus, enoki shrooms, and hot sauce
Optional: 0 calorie shirataki noodles
Meal 5:
40g whey isolate
(baked into a "cake" in my microwave by adding water, stirring, and letting it "bake" for a couple of minutes: no other ingredients added except Saigon cinnamon for flavor, 0 calories in the cinnamon. surprisingly filling)
*Session 2*
Intra-workout:
20g isolate
20g dextrose
Meal 6:
200g skinless boneless chicken breast
or
150g extra lean ground turkey
1 bag of Shirataki Noodles (from fermented yams) (0 calories)
*added spinach, asparagus, kimchi, vinegar, baby bok choy
- Calories shifted down slightly
- Small changes to increase satiety
- Reduced trace carbs slightly by making adjustments to greens used (switched to lower cal greens)
- Increase "0-calorie" meals on an as needed basis between meals to satisfy hunger (see my recipe for kimchi and noodles that is only 15 calories or less)
Implemented as of 03/08/2018
Meal 1:
150g extra lean ground turkey
*Cooked with diced spinach, baby bok choy, kimchi, vinegar
Optional: 0 calorie shirataki noodles
Meal 3:
40g whey isolate
(baked into a "cake" in my microwave by adding water, stirring, and letting it "bake" for a couple of minutes: no other ingredients added except Saigon cinnamon for flavor, 0 calories in the cinnamon. surprisingly filling)
*Session 1*
Intra-workout:
20g isolate
20g dextrose
Meal 4:
200g Skinless Boneless Chicken Breast
*Cooked in vinegar with spinach, kimchi, asparagus, enoki shrooms, and hot sauce
Optional: 0 calorie shirataki noodles
Meal 5:
40g whey isolate
(baked into a "cake" in my microwave by adding water, stirring, and letting it "bake" for a couple of minutes: no other ingredients added except Saigon cinnamon for flavor, 0 calories in the cinnamon. surprisingly filling)
*Session 2*
Intra-workout:
20g isolate
20g dextrose
Meal 6:
200g skinless boneless chicken breast
or
150g extra lean ground turkey
1 bag of Shirataki Noodles (from fermented yams) (0 calories)
*added spinach, asparagus, kimchi, vinegar, baby bok choy
That volume breakdown looks Nice, how do you do that? With excel?
