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Duel Factor 5x5

Personal Journals discussion on Duel Factor 5x5, within the Members Section; Originally Posted by 0311 Either way, I got motivated to cut after watching the the UFC behind the scenes show ...


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Old 03-01-2006, 08:41 AM   #91
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Originally Posted by 0311
Either way, I got motivated to cut after watching the the UFC behind the scenes show with Rich Franklin last night. He does a one hour continuous machine circuit training course without taking a break. Reps I believe between 6-15, with a few being 100..And this is after doing a 45 minute run on his treadmill as soon as he woke up. He measured his BF % at the gym at 5.9%. A real animal!
I saw that too. man that is one thing I've been thinking about myself.. he just motivates me.
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Old 03-02-2006, 02:26 PM   #92
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Thursday: Upper 2

[17 RP] Low Incline Smythe: 275 (rest paused) 9,5,3
[3 x 8] Standing Military Press: 165
[3 x 10] Weighted Dips: 45
[4 x 15,10] Pulldowns: 230 (2x15,12 wide), 250 (1x12 medium)
[1 x 12] Reverse Pulldown: 200
[2 x 12] Barbell Curls: 115
[2 x 12] Rev. P-downs: 70 (1 handed)
[1 x 18] Standing Reverse Curls: 70

- Felt unbelievable and pumped today. I had an insane pump today, most likely from taking 10 mg SD before lifting. For me, it took 5 days before the effects started taking place. Low incline was underestimated, but using a slower tempo made it easier. One guy asked if I needed a spot because he saw me using an 8 second negative and he thought I was trying to get it up. OHP's were very easy. I really underestimated on this one, so I kept them super strict and slow. Everything else is pretty self explanatory. I was only in the gym for under an hour, so I had to pry myself away from doing more.

Last edited by Darkhorse; 03-02-2006 at 02:55 PM..

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Old 03-03-2006, 04:20 PM   #93
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interesting point eric i hadnt thought of it that way. All the published articles i've read point to the mech. being increased insulin sensitivity. Although i've seen personally that it gives me what i would describe as "sugar headaches" if i dose too high. That could be the small amount of carbs in my system being used shuttled quickly, thus dropping blood glucose, or it could be that the carbs are blocked ... that would yield the same "sugar headache".

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Old 03-03-2006, 08:07 PM   #94
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Friday: Lower 2

[3 X 8] Front Squats: 225
[3 X 5] Deadlifts: 365, 385
[2 X 12] Ham. Curls: 165
[3 X 12] Leg Exten: 150
[4 X 20] Calves: 90
[5 X 10] Abs Work: 130

- Front squats was fairly easy. A2G still with heels elevated on 5 lb plates. Deadlifts were a lot harder after squatting. I got the weight up without any trouble raw, but my lower back was hurting/pumped uncomfy. Next time I'll be following the front squats with deadlifts being 1 x 6-8, then 1 x 3-4. Concentrating on two of my heaviest sets is easier than trying to do 3-4 sets. Other than that, just another solid leg workout. Hard as hell. Afterwards of course, loaded fascia stretches.
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Old 03-03-2006, 08:38 PM   #95
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hi 0311... i'd just like to say that i am now the 3000th viewer of your journal...

oh, and good going 0311...
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Old 03-04-2006, 08:05 PM   #96
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0311, i've been reading your journal for quite some time now...

and i came across the part in whcih u said that u wanted to cut and your trying to come up with a cutting routine and u want to make it like a circuit with less than 60 seconds rest intervals...

when i read that i cudnt help but remember a routine which i did for 4 weeks a few months ago which was pretty amazing: Vince Gironda's 8x8 Training..

i'm not saying u shud do that 1, but perhaps some of the principles could apply in your case, because the routine is supposed to have only a "cosmetic" purpose...

just putting in my 2c...

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Old 03-06-2006, 05:39 PM   #97
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I appreciate it Anuj, but I'm looking for a full body routine, not a 4 day Gironda split. However, you are in the right train of thought...

Monday: Upper 1

[3x4,4,3] Flat Bench: 345
[2x10] Incline Dumbbell: 110
[1x15] Incline DB Flyes: 50
[4x6] JS Rows: 275
[2x12] Lateral Raise: 40
[2x10] A1- Incline Curls: 60
[2x10] A2- Skullcrushers: 80
[1x16] Hammer Curls: 50

- Pretty good day. My left shoulder was hurting a little bit from probable overuse, but after warming up with 225 +, the pain went away. Next time I'm going to attempt 365 for 3x3, then go from there. JS Rows still sucked the life out of me..Bigtime. Next time I'm going to bring some gatorade/dextrose which should help. After each muscle group I performed a 1 minute fascia stretch for added recovery. Nothing else to report.
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Old 03-07-2006, 05:40 PM   #98
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Tuesday: Lower 1

[1x3] A2G Squats: 355 (Pyramid to max set)
[4x12] Power Shrugs: 325
[3x10] Pullthroughs: 150
[3x8, 1x20] Leg Press: 12 plates, 6 plates
[DC] Calves: 6.5 plates
[1x50] Abs Work: 150

- Hard day. A2G squats was very strong. I only got 2 reps with the 355. I hit a wall on the third rep, and the spotter was in the clouds. Next week I'll go for my 3 reps. My working sets were 315x3, 340x3, 355x2. The set of 20 was pretty hard. Full ROM on the leg press. IMO no machine will ever come close to squatting with free weights...No fucking way. I only like the machine for some added volume, other than that, it's an easy way out.
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Old 03-11-2006, 05:23 AM   #99
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Thursday: Upper 2

[17 RP] Low Incline Smythe: 295 (rest paused) 10,5,2
[3 x 8] Standing Military Press: 185
[3 x 10] Weighted Dips: 50
[20 RP] Pullups: bw (rest/paused) 10,5,5
[3 x 10] Pulldowns: 250 (1x12 wide), 250 (2x10 medium)
[1 x 10] Reverse Pulldown: 210
[2 x 10] Barbell Curls: 135
[2 x 12] Rev. P-downs: 80 (1 handed)
[8,8,8] Barbell Curls: 125, 105, 85 (triple drop set)

- Felt great. The low incline aggrevated my shoulder again. Nothing major. The pullups I did just for a good warmup before the pulldowns. Every week I'm going to shoot for 5 more until I get to around 50 before I start adding weight and starting the process over again. At that time, I won't need any pulldowns anymore. I did a triple drop set for curling because I really haven't touched my biceps for a few months...Brings back memories. :240:
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Old 03-11-2006, 08:34 AM   #100
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Quote:
Originally Posted by 0311
I really haven't touched my biceps for a few months...Brings back memories.
ha ha..!

all the best sir...
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