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Personal Journals discussion on Full Speed Ahead, within the Members Section; It's a 30 minute drive, but well worth it. The only things they *used* to mark up high was the ...


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Old 11-06-2007, 07:30 PM   #431
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It's a 30 minute drive, but well worth it. The only things they *used* to mark up high was the prohormone stuff for OBVIOUS reasons LOL!

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Old 11-06-2007, 10:55 PM   #432
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Man sups are cheap in the USA, soooo jealous, I remember during my vacation there nearly falling over when I saw how cheap whey is! LOL I think I was gettin like 400 grams of protein a day while on vacation
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Old 11-20-2007, 04:39 AM   #433
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Update: With all the holiday's coming up, I came to the conclusion that if I continued cutting, I'd be wasting my time lol. So I'm back to increasing my carbs (low gi), jacking up my protein, and hitting up some good old fashioned VOLUME training. Four days a week, with emphasis on chest and legs. !
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Old 11-20-2007, 05:50 AM   #434
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woohooo! All the best man
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Old 12-19-2007, 07:53 PM   #435
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I'll be updating this bitch again for a while. I've just finished four full weeks of volume training while keeping my diet as clean as I could. The good news is that I kept my reps as low as 5-6 reps for the main exercises, so my strength is high anyways. I'm definately stronger this volume phase than my last one on every exercise, especially squats.

So I think instead I may devote this next mesocycle to some really low volume rest pause work. I guess you could say it resembles the three day DC rotation, and it does include rest pausing and extreme stretches.. But that's about all it has in common LMAO! I'm going to have to start off with back since my chest is still beyond fryed from Thursday.

* This is NOT DC training or an Ironaddict anything. I just felt like doing some rest pausing for a mesocycle. I've just finished up some moderately high volume training for the past 5 weeks and gained a good 5 lbs eating really clean. Now I'm focused on hitting the weights extremely hard and heavy, and as fast as possible.. In and out.

I'm doing a 3 day for the next month:

Monday: Back/Biceps/Abs
Tuesday: Legs

Thursday: Chest/Shoulders/Triceps
Friday: Back/Biceps/Abs

Then it rotates to Monday being Legs, and so on. Basically working muscles twice every 5-6 days. Also, I've only made TWO different workout templates for each day instead of three. I'm only planning on about 5 weeks worth of loading, so I'm not too worried about my CNS and exercise rotations..
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Old 12-19-2007, 07:54 PM   #436
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Monday: Back/Biceps/Abs

Wide Pulldowns: 250 x 20 RP (13,4,3)
*20 second static*
STRETCH

Chest-Supported Rows: 365 x 18 RP (10,5,3)
*20 second controlled partials*
STRETCH

Preacher Curls: 115 x 8, 8

Banded Abs Pulldowns: 3 x 15

I loved rest pausing my back thickness on the chest supported rows. Today's Wednesday, and I'm still sore as hell. I think perhaps those and maybe DB rows could be rest paused since there's no lower back that could help you cheat a few extra reps in. Otherwise, I'd just do a few straight sets as heavy as possible for 12's.
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Old 12-19-2007, 07:55 PM   #437
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Tuesday: Legs

Seated Calf Raises: 365 x 20, 20, 20

Conventional Deads: 440 x 10

Leg Press: 855 x 20 RP (12,5,3)

*STRETCHES*

The leg press is the one that you can bottom out with. I don't like the sled very much at all. As for the rest pausing, I think it's only safe doing with the leg press I do it on since if I bottom out, I can just climb out without any issues.. Not that I'd actually push myself so hard that I'd literally fail during a rep LOL! The deadlifts weren't especially tough. It's the first time I've gotten back with those in about a couple of months. With all the warmups and stuff, it took about 40 mintutes out of my life that I'll never get back.
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Old 12-19-2007, 08:04 PM   #438
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0311 if uo don tmind me asking. what is chest supported rows
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Old 12-19-2007, 08:11 PM   #439
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It's just a rowing machine (hammer strength) in which each handle has it's own weight stack and is independant of each other. It has a upright bench that you sit down and lay your chest on. It's a superior machine IMHO to torch your back without letting any momentum enter into the equation (such as regular cable rows or barbell rows).
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Old 12-19-2007, 08:15 PM   #440
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oh aight i know what you are talking about. i thought you were just doiing rows with something around your back to keep you from swinging. i thought it just may have been some type of device you can use that i didnt hear about. thanks

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