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    Results 11 to 17 of 17

    Thread: Summer 2019

    1. #11
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      That was the least intense workout I have had in a long time but it felt good. I trained arms and calves in the end. Nice and relaxed but still fairly quick paced with various supersets. Nothing crazy but I went near failure many times. It was more about getting a pump and being active. Kept the weight fairly moderate and the reps very slow and controlled. I am still exhausted though. I also spent a good time on direct forearm work which I have neglected in recent months. Then lot's of stretching and finished with a sauna and made sure to end with an ice cold shower on my back for a good few minutes.
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    4. #12
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      I quickly wrote out a new training plan the other night. It's 6 days and I will simply follow the sequence. Although I do plan to train 6 days per week. If I need a break I take it though and just carry on with the sequence.

      I won't list out exact exercises but like everyone I have my core movements. I will still be pushing it and trying to get stronger as I go along. I will rotate movements and nothing is set in stone but all angles will be covered. Meaning for 2 chest workouts I will most likely perform varieties of flat, incline and decline movements. The same for back (etc) with all areas/muscles covered.

      If I train 6 days it means I train quads 3 times in the week. Obviously that doesn't mean squats 3 times per week. That would takeaway from my nervous system recovery too much. I will have compound movements in there 1-2 days per week. But for 1-2 days it will be isolation only. I am a fan of leg extensions so they will likely be performed twice weekly for example.

      I also haven't listed reps but again I will rotate. Take quads for example if I train 3 times it will likely go 6-10 reps, 12-15 reps and 15-25 reps. Although as always nothing is set in stone and I listen to my body.

      I have listed working sets and I will try to adhere to that 100%. Now if I list 5-6 working sets it will likely be from 2-3 movements. 3-4 working sets should be 2 movements but it could be just 1 movement. An example on my lower volume quad day of 3 working set's I may just do 3 sets of leg extension or similar. Including warm ups that could be done in 10 minutes. I will go on feel and the most movements per bodypart will likely be 3 no matter the working sets. It's high frequency and a variety of volume but I don't want my workouts to be too long.

      I will take as many warm up sets as needed. Although once warmed up if I have 3 movements I could do the last 2 in 5 mins. An example is if I am warmed up but on a new exercise I may do a quick 5 rep set then go straight into my working set. If it's a new angle I will do a few quick warm ups. For me my working sets are everything and warm ups don't count but I make sure I am safe everytime so I am happy to warm up for awhile if I feel it's needed. I will also stretch during and after every workout.

      1
      Back... 6 working sets, 2-3 movements.
      Shoulders... 6 working sets, 2-3 movements.
      Abs... 5 working sets.

      2
      Chest... 6 working sets, 2-3 movements.
      Tri-ceps... 3 working sets, 1-2 movements.
      Quads... 3 working sets, 1 movement, high reps.
      Calves... 5 working sets, low reps.

      3
      Hams... 5 working sets, 2-3 movements.
      Biceps... 5 working sets, 2-3 movements.
      Abs... 5 working sets.

      4
      Shoulders... 6 working sets, 2-3 movements.
      Quads... 4-5 working sets, 2-3 movements, medium reps.
      Calves... 5 working sets, medium reps.

      5
      Back... 6 working sets, 2-3 movements.
      Chest... 6 working sets, 2-3 movements.
      Abs... 5 working sets.

      6
      Glutes... 3 working sets, 1-2 movements.
      Hams... 3 working sets, 1-2 movements.
      Quads... 6 working sets, 2-3 movements, low reps.
      Calves... 5 working sets, high reps.
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    7. #13
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      Would be intresting to see what you look like with a cut I dont think you've done one in a while and maybe use a few compounds rather than a whole bag of different types may also be good for the body kind of kick start it it may even help you bulk at a later stage

      Just an opinion broSummer 2019


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    9. #14
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      Quote Originally Posted by maikolo33 View Post
      Would be intresting to see what you look like with a cut I dont think you've done one in a while and maybe use a few compounds rather than a whole bag of different types may also be good for the body kind of kick start it it may even help you bulk at a later stage

      Just an opinion broSummer 2019


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      I have used a lot of gear over the years and I can safely state this cycle is perfect for me. The mast could be thrown away I just added it in for the sake of it. It won't make a whole lot of difference. But the test p, tren a and avar is my perfect stack for looking good. I wouldn't call that a whole bag of different types and it's your typical summer cycle for many. I can't use certain compounds due to side effects. I can't use certain doses due to side effects. It's basically been planned out so I can feel great whilst I cut. I even started lower as I know what I can be like if I bang in 50mg tren a from day 1. If I just done 1-2 compounds at a higher dose I would feel like shit. These are literally my max doses. I can play about with avar though if I want to. Although even with that I get acid reflux if I dose it higher. I have tried everything and these days prefer to use moderate doses of things I know will only benefit me. Again mast was literally thrown in for the sake of it but it's still a good compliment. Why what would you have me run? As I mentioned I have literally tried everything so I know what drugs work for me. As I have gotten older I get more side effects as well which doesn't help.

      Ps- I don't want to bulk because I want to feel great. The less I weigh (within reason) the better my overall energy will be. Granted the bulking bug will probably get me again at some point
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    11. #15
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      Start doing vacuums & by the time u get do e cutting excess weight your waste will b tight as fuck!!! :-) !!!

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    14. #16
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      Quote Originally Posted by chadmack282 View Post
      Start doing vacuums & by the time u get do e cutting excess weight your waste will b tight as fuck!!! :-) !!!
      I have already started them but I need to be more consistent. I agree they are great for tightening the waist. I actually want to make them a priority and get my waist in as much as possible. Your post made me think of a post I made last year about tightening your waist. So if guys don't mind I will copy and paste it below as it includes some tips I have picked up over the years. Maybe someone can take a tip from it. I could add to this list but it covers a lot of areas...

      Over the years of bulking and large meals my stomach distention has become a real issue for me. I know it's a real issue for many especially bodybuilders who push the size factor and you see it so much on stage today. Over the years I have picked up some tips so I figured I would share them incase anyone could benefit. Obviously no matter what you do if you push the size your waist is going to grow as well. For many men the waist grows faster than other areas and there is no avoiding it. But there can be balance and there are ways you can minimize things.

      - Eat foods that you digest well. Many of us eat foods that cause gas and bloating so obviously try to find which foods do this to you and eliminate them from your diet.

      - Food allergy tests are one way of finding out the above and can be very accurate but you will also need to find certain foods yourself.

      - Sensible food volume. Even if the calories are relatively low for certain foods if you are eating 2kg of broccoli per day for example to fill you up the volume alone can cause distention.

      - Calorie dense foods when bulking. This leads on from the above. As long as you can digest them well getting in quality calorie dense foods can be a good approach.

      - Greens and sufficient fibre. Both will enable you to digest food easier and contribute positively to your overall gut health. For fibre I like to use psyllium husk at 10g pre bed and 10g in the morning. For greens I like spinach, kale and asparagus etc. I sometimes use green powders for this purpose too. I currently use a mix of fruit and green powders and add moringa and extra acai powders.

      - Drink liquids between meals. This had helped me so much with my stomach digestion. I have most of my fluids between meals and only a small amount with food. It enables your stomach acid to digest food faster amongst many things.

      - Digestive enzymes. These have been great for me as well. They are especially good when having higher calorie or even cheat meals too. I would add GDA's to this list when having larger carb meals too. I like the following...
      General- NOW Foods Super Enzymes
      High Fat- Ox Bile
      High protein- Bromelain
      High Carb- GDA (many good brands)

      - Stomach Vaccums. These help signifcantly but you have to be consistent. I would be holding in for up to 30 secs and repeating for 5 sets. I would do this a few times per day if possible.

      - Wearing a belt. I personally need to do this one more but it's one of the best tips. Keep your waist tight especially when training. I would use throughout training but especially trying big lifts such as deadlifts, squats, rows, leg press etc. Belt or waist trainers could be used at home or throughout the day under clothes as well if you compete and really need your waist to come in.

      - Adequate pre/probiotic (and fermented food) intake. Raw artichokes, garlic, onion and leeks are good sources of pre biotics. For pro-biotics I would recommend kefir, sauerkraut, kimchi, kombucha and happy cider vinegar. There are also very good supplements on the market such as the Renew Life brand.

      - Avoid strong orals that cause gastrointestinal stress. Anything drugs you take that cause stomach pains or bloating try to avoid.

      - Keep your liver healthy. This carries on from the above and keeping your liver health is vital. I would avoid toxic compounds and drink lot's of water. Lemon water is a very good for cleansing your system. I also recommend the liver protector Synthergine.

      - Intermittent fasting is a great way to get your waist down. Going without food for a period of time will flatten your waist. Obviously any calorie deficit will help significantly but even with maintenance calories fasting can help a lot. It will keep insulin sensitivity heightened amongst many things.

      - Avoid drugs that bloat you. Common sense really and anything that fills you up with 10 pounds of water is not gonna be good for your waist. I notice higher doses of certain brands of hgh and mk-677 can do this for me. Controlling aromatization on cycle can come into this as well as it will contribute to the prevention of any unwanted fat gain.

      - Body weight exercises to keep your abs and lower back strong. Ab training can help you shrink your waist if you keep the resistance low. I recommend planks, side planks, broomstick twists etc.

      - Never get too fat in the off season. Stretching your waist out every off season just to diet it back down is never the best approach for guys who already have big waists. Try to remain relatively lean even when gaining muscle. Yes to grow optimally you need to soften up but there needs to be balance.

      - Metformin has been good for me in tightening up my waist in the past. It will improve insulin sensitivity so that's only a good thing. Even just 500mg pre bed could help matters.

      - Try to be happy and stress free.

      Obviously effective dieting will do wonders for your waist but the above are just some tips for people to make sure you are covering all bases.
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    17. #17
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      The annoying thing about keto is explaining it to people who know nothing about nutrition. My gf's aunt came over and she works in a very fancy boulangerie/bakery. So she brought over an amazing strawberry cake, bread and croissants etc. I tried to explain why I couldn't have the cake but she definitely didn't understand. It was tempting but I haven't really had any cravings. Well apart from being thirsty and going shopping and really wanting to get an orange juice from the machine that squeezes them fresh.

      Things are going good and I am feeling great now but that has nothing to do with my diet I am just getting on with it and it's good to be back on track. I would like to think my endurance is great but on this diet within 5 mins in the gym I was struggling. I still had a great workout and rotated between back and chest. I kept rest periods to 30-5 secs between sets so fast paced. Nothing really heavy and just the same as yesterday going for pump and to burn calories etc.

      I decided to finish with some abs and lower back to get blood into the area. Very light weight and it has made my back feel much better. I also stretched it out over about 15 mins at the end of my workout. This diet had me exhausted though so I struggled in the shower and by the time I got home could barely move.

      Gonna see how my back is 2moro and go from there. I will probably do a pump leg workout (should have) I will start my new split. I have decided not to perform rack pulls anymore.

      I will post updated pic at the end of the week. I have leaned out a lot but looking very flat. Not bothered about that at it's just a means to an end.
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    19. Summer 2019
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