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Project Heavygan: Eat Plates To Move Plates


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02.03.12

Outwork/QvC: Day IV

Arm and Chest Hypertrophy (aka Letting My Inner Bro Out)

 

So, early yesterday, I found myself standing in my kitchen, chomping on some pre-OW Cap’n Crunch in front of my iPhone, when suddenly the rage I spoke of on Thursday abruptly resurfaced. The reason? Earlier that morning, I read a NPR article covering a topic I felt compelled to use as the “subject” of Friday’s v-log. However, as I don’t “script out” my videos, I simply started running off at the mouth, becoming more impassioned and increasingly, well, angry. I’m still undecided of how I want to edit the video before I upload it as, while I do believe in what I said, I don’t think I was as articulate as I would have liked nor do I know if this particular experiment is the best medium to express such opinions. We shall see as I work on it tonight.

With that said, the combination of sugary cereal and opinionated rage was a pretty fitting fuel for such a bro-heavy session as arm and chest hypertrophy.

 

Dumbbell bench press (speed work)

6x3x25

Notes: Maybe 3 seconds of rest in between each set. Beast mode.

 

Incline dumbbell bench press

3x10x20

Notes: Took about forty-five seconds from flat press to switch to these. Felt like a champ afterwards.

 

Chest press

3x12x60

Notes: Harder than I expected but nothing a lot of grimacing couldn’t make easier.

 

Cable flyes

2x20x30

Notes: I don’t know how this happened.

 

High cable curls

12x30

10x30

15x20

Notes: As much as I like these, I don’t know how beneficial they actually are. Curls bore me.

 

Tricep pushdowns with rope attachment

12x110

15x110

Notes: Maybe it was the Cap’n and all of that sugar, but it most certainly felt like my triceps were going to blow up after finishing these.

 

Concentration curls

15x15

10x15

Notes: Switched out hammers for these since that’s what Layne actually calls for in the PHAT outline and I legitimately struggled with them. Feltbad.

 

Cable kickbacks

12x10

10x10

Notes: After the pushdowns, I tried these with 20 and couldn’t reach full extension. Next time.

 

Ez-bar curls

18x40

20x40

Notes: Curls bore me but I wailed on these. Maybe those bros do know a thing or two about blowing up some steam.

 

Seated tricep extensions

20x10

Notes: I threw these in because of the lower weight on the cable kickbacks. When I finished the set, I found myself questioning the existence of my upper extremities.

 

And what bro-day wouldn’t be complete with some ab-work …

 

Hanging leg raises

3x12

 

Dumbbell side bends

25x30

Cruches

45

Post-OW Assessment

Crunch is still going strong – no heaviness, no drag, just steady energy and intensity throughout.

 

Macros

~50/133/220

 

Estimated a bit on dinner since I went out for Indian food with the lady so, in reality, my intake was probably a bit higher. Not that worried about it since I’ve been holding at a steady 122 forever, something I plan on logging about this weekend.

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02.04.12 Outwork Day/QvC: Day V

Shoulders and back hypertrophy

 

“The last straw;” “the tipping point;” “over the edge.” These clichés are not typically part of my vernacular – their overuse has rendered them meaningless and, usually, when people employ them to preface a situation they’re about to describe, I immediately believe whatever it is they’re about to unveil isn’t really that bad. If it were, they wouldn’t need to use an idiom to explain its significance – their retelling, regardless of its simplicity or straightforwardness, would suffice. Today, however, was all of those things and, as I do not wish to go into great detail regarding why this was the case (as I don’t really want to be unprofessional), I am putting my foot in my mouth and allowing those clichés to speak for me. I suppose I can say this, though: today truly tested my ability to keep my head and, even though it was difficult, I believe I passed with decent marks.

Instead of flying off the cuff, I used what could have been a potentially nasty blow up and turned into energy to expel under the fluorescent lights of a nearly empty Saturday night gym session. I think this was the best choice.

 

Pre-OW

Previous night's sleep: 8 hours.

Motivation: Crush.

Energy: Kill.

Mentality: Destroy

Weight: 122lb flat

 

http://www.fearnet.com/eol_images/Entire_Site/2011115/CerealKillers_3PackMiniCerealSet__34514_zoom.jpg

 

Outwork

Rack chins

3x12

Notes: First set with the bar about a foot off the ground; second set with the bar just below my waist; last set with the bar just at my waist.

 

Seated cable rows

2x15x90

Notes: These feel better every time I do them and running them along with the one-armed dumbbell rows definitely makes saying goodbye (temporarily) to barbell rows a little easier.

 

Standing barbell shoulder press (speed work)

5x45

4x3x55

1x55

2x55

Notes: Not 70% of my max but I’ve found that the more I push myself on these, they more progress I’ve been seeing. However, I really would like to hit higher numbers on my standing dumbbell press so I might be switching out for those on hypertrophy days.

 

One-arm dumbbell rows

2x15x25

Notes: I actually really, really like these. I could probably handle higher weight but I’d rather not risk anything with my back until I’ve given myself proper time to recovery.

 

Close grip-lateral pulldowns

2x15x70

Notes: I felt strong as fuck doing these because I used to struggle to get 35 down for 10 reps.

 

Dumbbell side lateral raise

15x25

12x20

Notes: Definite improvement on these – ROM is so much better on the 25s than when I was previously using that weight.

 

Seated dumbbell shoulder press

2x12x20

Notes: I cannot fucking get the 25s up for anything, most likely because of the barbell speed work. We’ll see when I switch out for the dumbbells, I guess.

 

Upright cable rows

2x15x90

Notes: Cable anything always feels like a cop-out but doing these with dumbbells always tweaks out my elbows. Thinking about removing them altogether, to be honest, but I’m not sure what I’d replace them with.

 

Cable shrugs

12x190

15x190

Notes: Okay, cable shrugs don’t feel like a cop-out because, in comparison to using the barbell, I feel these more since, like I’ve noted, I’m not using any part of my arms to pull. However, I’m going to try and start using the dumbbells to make sure these are “legit” numbers. Though I don’t really know how the fuck I’m going to pick up two 90lbers.

 

Shoulder press machine

10x50

11x50

Notes: Because I felt like it.

 

Seated rows

2x10x80

Notes: Because I wanted to see if these aggravated my lower back at all. They didn’t. But machines make me feel even dirtier than cables.

 

Post-OW Assessment

The v-log from today will highlight this but I was ravenously hungry before hitting the gym and ended up devouring my pre-WO Cap’n in about two minutes and I ended up hitting the gym about 17 minutes after the fact. It didn’t even occur to me that it could have affected my performance because, after such a brutal day, all I wanted to do was hit the iron and get in my zone. If anything, I had more energy today after working eight hours and slamming my pre-OW than I have any other day. Another thumbs up to the Cap’n for sure.

 

Macros/Nutrition

55/140/200

I’d also like to note that I’ve been getting hungrier, mostly after working out, but also upon waking – two time periods where, in recent months, hunger hasn’t been an issue.

Misc.

I’ve become relatively obsessed with this website: http://idigcerealkillers.blogspot.com/

and would, if I were prone to such things, pick up a copy of the book when published. However, since I’m not, I’m just going to continue looking through the blog archieves when I feel like procrastinating from video editing. Definitely worth checking out for sheer entertainment/awesomness.

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02.05.12 Restless Day

 

Days like today are why I, for the last ten years of my life, have understood why the Descendents penned the album Everything Sucks and why Satre said, “Hell is other people.” Sadly, these affirmations did little to alleviate the ever-increasing sense of discontent I’ve been feeling regarding my “professional” life as it is the source of my disgruntle beliefs; or, put much more bluntly, I hate my job.

 

While I haven’t come to a conclusion about how I’m going to rectify this, uh, minor issue, I have made some more concrete decisions regarding my training.

 

When I did my PHAT One Month recap, I set certain guidelines and goals for myself, including my target macros and potential future training programs. I’m currently in the process of solidifying these plans which will be detailed in a post I hope to have sometime on Tuesday or Wednesday.

 

Other than that, this restless day was un-noteworthy. I listened the tail end of the Super Bowl on the radio after work (hell yeah, Giants) had a couple of beers, some popcorn, and that’s about it. Oh, I did partake in my favorite Dorado past-time: drinking in the shower after a long day at work (thanks for teaching me this one, dad).

 

Ak8JlYhCEAAzrxq.jpg

 

Macros: 14/125/70 before drinking and popcorn; ended up in a deficit because I don't like hitting my calories with booze - that's not why I drink

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02.06.12

Outwork Day:QvC: Day VI

 

Another day; some more Crunch. Longer update later today.

 

Pre-OW

Previous night’s sleep: 8 hours.

Motivation: My shitty job.

Energy: Pumped like a tire.

Mentality: See above.

Weight: 122lb flat

 

Outwork

Leg extension warm-up

10x50

10x60

 

Barbell squat

5x135

5x155

5x165

4x170

2x3x175

1x175

Notes: I think I said I wasn't going to keep adding weight to these but on the third rep of the 170, I knew I had at least 2 reps at 175 in me - there was no doubt in my mind about it. The fact that I got 2x3, however, was a bit of a surprise. The reason there's a loner at the end was because, after the last set of three, I asked a guy who had been "nonchalantly" watching me if I was at least hitting parallel and he said I was breaking it. So I shot one last rep to see if this was true.

 

Leg press

6x400

6x420

6x430

Notes: I can't even ...

 

Stiff-legged deadlifts

8x115

8x120

8x125

Notes: Moving these to power days because it doesn't make sense to try move heavy weight on squats and deads in the same day and I can't believe I've been trying to do that for so long.

 

Seated calf raises

10x185

10x190

Notes: I saw stars. Okay, not really, but my calves might have.

 

Leg extensions

10x110

10x120

Notes: By not focusing on the lock out, my knees don't hate these any more.

 

Leg curls

10x90

7x100

3x90

Notes:

 

Calf press on leg press machine

10x190

2x10x205

 

Post-OW Assessment

Cap’n Crunch = PR’s. Not, but in all seriousness, this was one of the best sessions I've had in quite some time.

Also, moving traditional deads to hypertrophy day made leg presses that much better. Hopefully deads also see improvement.

 

Macros

~47/153/207

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02.07.12

Outwork Day:QvC: Day VII

 

No intro. Working on longer update right now; just wanted to throw these up here before I forgot.

 

Standing barbell shoulder press

5x45

5x55

5x60

2x65

2x60

Notes: Wider grip for these this time around to see how much joints felt. They found it agreeable; my muscles, not so much.

 

Barbell bench press

5x45

5x60

5x70

4x75

3x80

Notes: Focused strictly on form for these, making the lighter weight more taxing than adding any. Left the fifth rep of 75 in the tank to go for 80 at the prompting of a gentleman who kindly agreed to spot me. Definitely thought I was only going to get the one rep in but having him there pushed me to bang out another two. Thanks, mate.

 

Assisted pull-ups

1x80

9x90

10x90

Notes: Weight increases here for this many reps. They’re still a struggle but I can feel them getting stronger.

 

Assisted dips

3x70

7x80

10x80

Notes: Same as with the pull-ups. Probably could have even went with 60 if I hadn’t pushed myself so hard on bench press.

 

Rack chins

2x10

Notes: First set from the lowest place the bar could go – ass hitting the floor with each rep – second set from just below the knees. These are a fucking doozy but I love how I feel afterward.

 

Tricep pushdowns with rope attachment

10x100

12x110

8x130

Notes: If I hadn’t gone for 12 on the 120, I could have gotten the 10 on the 130. That said, I had some guys mirin’ these enough to get a ‘bro nod’ – what has my life become?

 

EZ-Bar curl

10x60

10x50

10x40

Notes: No weight or rep increase; focusing on making sure I keep my back and ass against the wall getting full ROM. For aesthetics, of course.

 

Seated dumbbell shoulder press

25x8

2x10x20

Notes: I will get the 25s for standing on hypertrophy day. I will get the 25s for standing on hypertrophy day. I will get the 25s for standing on hypertrophy day.

 

Post-OW Assessment

*Insert photo of me giving the thumbs-up for the hundredth time.

 

Macros

~41/164/220

I didn’t track some swigs of almond and hemp milk so that probably put me at 2,000.

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Holy crap girl, good workout. That volume would kill me, I'd be more of a blubbering mess than I am now !!

 

Thanks! I will admit, the first week I ran PHAT like it was supposed to be, with all of the assistance work with the designated sets/reps, I felt a little rough. But I'm a big fan of high volume which I think is why I was drawn to the program in the first place. However, I'm really itching to start 5/3/1 so I think I'm going to cut the cycle down by two weeks.

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02.08.12

Rest Day

 

Spent the morning Episodes V and VI of QvC; spent the evening working on my program. Here are the results of the first half.

 

The episode in which I state some controversial opinions.

 

The episode in which I slam four days worth of videos into 6 minutes of YouTube.

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02.09.12

Outwork/QvC: Day VIII

Lower-body hypertrophy day

 

No joke, nutrition yesterday was an absolute disaster, explaining why, after crushing deadlifts today, I was ravenously hungry and on the verge of crashing pretty hard once I got home from the gym. Luckily, my girlfriend is a pretty decent human being and came home from school and immediately made us an epic pan of spicy black beans, TVP, tomatoes, peppers, and onions for lunch.

Once refueled, I packed my bag and took off to Phoenix where I am currently seated, working on about five different things while slugging back the first of what will probably be a couple cups of good coffee. In it for the medium-length haul this evening so I want to keep this entry pretty brief as I’m this close to finishing up my 8-week recap of PHAT and that’s a bit more important than talking about listening to early 2000s hardcore in the gym today.

I will say, though, that after such a heavy dead day, I cut out some of my assistance work so my session didn’t take forever (no front squats, seated calf raises or glute kickbacks and less sets on calf presses and extensions) but, to be honest, I worked harder today than most hypertrophy days solely because I could put everything I wanted into deads. Fucking loved it.

I also weighed in at a new “high” today but I think it has to do with the fact that I had a couple of beers last night and, subsequently, ending up drinking almost a gallon of water (no joke) before I finished my first set of deads.*

 

Pre-OW

Energy: Steady.

Motivation: Heavy dead day.

Mentality: I will PR deads. I will PR deads. I will PR deads.

 

Outwork

Leg extension warm-ups

10x40

10x50

 

Barbell squats (speedwork; 70% of max)

6x3x120

Notes: Ass to ankles again. These felt light as hell today.

 

Barbell deadlifts

5x135

5x155

5x165

5x175

5x180

1x185

Notes: I don’t like oners. I really don’t. But I knew I had the 185 in me after the set of 180 went up perfectly. I actually got two reps at 185 but the second rep had awful form so I’m not counting it (I’ll be including it in my next v-log to talk about the kind of reps I don’t count).

 

Leg press

2x12x270

Notes: My original target for these was 300 but after those deads, I only got two reps of those out before I realized it wasn’t going to happen today. However, I’m happy with these as I was able to go deeper despite thinking, for a few brief moments at the bottom of the last four reps, that I was going to pass out from exertion. Worth it.

 

Leg extensions

15x110

15x120

Notes: Rep increases with both weights. Considered going for 130 but wanted to leave something in the tank for leg curls which always get neglected in favor of pretty much every other lower-body exercise.

 

Leg curls

15x90

15x80

Notes: Full ROM on these, finally, so weight can increase. Definitely think I’m going to have some serious ass DOMS from these today and I’m okay with that.

 

Calf press on the leg press

15x160

15x175

Notes: Was going to go really big on these today but I wanted to focus on holds instead. 5 seconds for each rep. Killer.

Post-OW Assessment

Cookie Crisp isn’t that great. I don’t know whatthefuck I was thinking as a kid. With that said, no drag in the gym but I did get pretty fucking drained as soon as I got home but I do think it has a lot to do with how poorly I ate yesterday. Never again am going to take a day off from the gym when I’m also off work. Recipe for disaster.

 

Macros as of 7:00 p.m.

17/99/102

But the lady and I are doing late dinner/dessert and I still have my second shake to down so I’m not worried ‘bout it.

 

Anybody else got an recommendations for sugary, vegan cereals that isn’t Fruity Pebbles?

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Good work all round mate...you hit the nail on the head putting more into deads, right frame of mind for what's to come

 

You may dislike 1ers but you'll soon come to love them, even more so when the 1er becomes a 3-4er

 

If you nailed 180lb (god I hate lb) x5 reps a projected 1rep max works out to 210lb...

 

Deads are my favorite lift, hands down. If I could train only them for an hour straight, I would. I'm getting more and more antsy about switching to 5/3/1. Until then, it's my goal to get that 180x5. It's crazy to think that just six months ago, I was starting back from scratch at 45lbs.

 

LOL your videos are so entertaining, but you also make really good points in them. good balance. you have a very engaging personaility. nice work on the 175 lbs squat, and your food porn made me cry. but cheat meal tomorrow

Thank you for the kind words - especially about the squats, I was a little scared it wasn't going to happen. And every time I start filming a new video, I feel pretty silly since I feel like my personality doesn't translate well onto v-logs and that I'm mostly just rambling to myself. So it's good to know not everyone thinks that's the case. What're you having for your cheat meal this week?!

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Progress report: 8 Weeks of PHAT

 

Since admitting my shortcomings as a program “designer” and checking my ego at the door on December 26, 2011, I’ve been following Layne Norton’s PHAT program with a few very small alterations. I did a four-week recap on January 18, 2012 that “refined” my program, goals, nutrition, and future. As I am halfway through week eight of the program and I have two days off from work in a row, with one also being a recovery day, I thought there was no better time than now to put up yet another in-depth analysis of my training and nutrition for the last few weeks.

 

With all of this “excess” time on my hands, and inspired by another log’er’s recent post, I took this round of recapping a bit more seriously: I looked over my actual work-out notebook where I write down immediate feelings, reactions, and numbers while in the gym and … I did some mathematics and found some averages. I’ve organized my “research” very much like a science experiment, comparing my initial “hypotheses” with my actually “results.”

 

If this were a term paper, I’d entitled it, “Personal Results: The Opposite of Bro-Science.”

No “set” schedule for eating.

Why? Because some days I really dig on some fasted training; other days I need the carb-up boost after working a full shift before hitting the gym; most power days I want to slam “fast” carbohydrates as soon as I get home and save my shake for after dinner. I’ve learned it’s all about what works best for me, not everybody else.

 

The Quake v. Crunch experiment is already proving this little “truth” to be somewhat false; I’ve been really responsive to pre-work out nutrition and foresee it as a mainstay in my practices until it stops being beneficial. I’ve also found myself reverting back to having a shake post-work out because I’ve become ridiculously hungry after leaving the gym and want something in my stomach as soon as possible.

 

Calorie/carbohydrate cycling.

Work Day macros: ~50/180/230 = ~2,090 calories.

Rest Day macros: ~80/180/115 = ~1,900 calories.

Why? Because on rest days I have a harder time getting hungry and the higher fat will help me hit my numbers. The variance in calories takes into account the calories I’m not burning from not hitting the iron. These numbers are approximations until I determine if 2,000 calories is my maintenance.

 

None of this actually happened. Instead, my average macros for the last ten days have been 40/130/194, with the carbohydrates being adjusted – painstakingly – to account for fiber intake. It should be noted, as well, that there are small things I do not track, such as the inclusion of any creamer in my coffee or sampling I do while at work. Regardless, this still puts my average intake at a startling low number and, thus, explains why my weight has remained static.

Daily weigh-ins to find the weekly average for more accurate tracking of weight gain/maintenance.

Note: If I ever start losing weight, I will bump up calories.

 

Okay, so I’ve been doing this, though, the only real fluctuations that have occurred have been on days following any alcohol consumption.

 

Bi-weekly measurements of biceps, waist, and hamstrings, flexed and unflexed for “truer” progress tracking.

Note: If I continue to see growth while losing weight, calories will remain the same.

 

Yeah, I still don’t have any measuring tape …

 

Moving on …

Continue PHAT but drop weight before February.

 

Why? Because I walked away from both of this week’s power days feeling completely zapped, mentally and physically. I know my form is starting to break down on certain lifts because I can feel myself hitting a plateau on the Big Three. I’m giving myself two more weeks to determine if this is because I’ve been tinkering with my nutrition and sleeping patterns or if it really is because my body needs some extended recovery time.

 

Since including pre-work out nutrition and making sure I get a minimum of seven hours of sleep every night, the “zapped” feeling I described here has disappeared. This allowed me to determine why certain lifts felt as if a plateau was imminent and what to do about it before potentially ruining my progress with an unnecessary deload. What I found was:

 

1.) My bench form needed some correction so, instead of taking time completely off from it, I lowered weight and am only increasing if my form is perfect for a full set of five reps.

 

2.) Barbell rows, even lowering weight to 70% of my maximum with perfect form, are not currently friends with my lower back. I am in the middle of a two week deload from them altogether.

 

3.) I should have moved traditional deads to hypertrophy days weeks ago so that I was maximizing both of my leg days without killing myself in the process.

 

4.) I still think I’m an idiot for not following PHAT as strictly as possible: the ratio of sets to reps is written as such for a reason – the produce results. Simple as that.

 

After the deload takes place, test my one rep maximums on squats, deadlifts, standing barbell shoulder press, bent over barbell rows, and bench press.

Use these numbers to determine if I will begin another 12-cycle of the PHAT program or if I am ready to try out 5/3/1 and/or Smolov Jr.

 

I will not be running another cycle of PHAT, at least not in the immediate future. I have also decided that once this cycle is over, I will be taking 3-4 sessions to deload and then I will be moving onto 5/3/1. This decision should have been a no-brainer but, like with most things regarding my training, I like to over-think things and draw them out. Unnecessarily.

 

I had been considering 5/3/1 for quite some time but PHAT appealed to me because of the volume – I like long training sessions and I like the burn that comes from them. I also thought it would be a program that would finally get me into tacking on mass without being concerned about aesthetics. Well … yes and no.

 

Thankfully, somebody put put things into perspective for me:

 

“I’m not trying to be a bodybuilder or am I after a certain “look” so I’m never gonna be bothered about visible this & the muscle popping out. I’m not in the slightest cut, im there to move the barbell & to move weight you need to gain weight. There will always be a genetic freak who looks normal & can lift heavy but you can’t use them as a bench mark. Big lifters are big guys/women.” – user: veggiesasquatch

 

His point, while it makes the most sense, was something that went completely over my head when it came to choosing PHAT. Yes, it’s a high volume program that leads to great strength gains but it’s a program geared towards bodybuilding, something I am, honestly, not interested in. I came to the decision quite some time ago that I want to be a powerlifter - I want to be strong year-round and I want to keep getting stronger.* In order to pursue this, I should be following a program that is designed to do just that and only that.

 

If that post wasn’t reinforcement enough, shortly after, another lifter I really look up to put up an exceptional analysis of the relationship between his programs, his progress, and the relationship between the two and if he were on a gaining, losing, or maintaining cycle. Of course, the conclusions he drew make the most sense: when one is gaining, one is also seeing increases in strength because of the added calories.

 

So, it’s time to put my money where my mouth is. If I want to get stronger, I have to actually commit to getting stronger instead of straddling the fence about it all. When I start 5/3/1, I will be continuously bumping up my calories so that the scale moves 0.5lbs a week as to keep fat gains to a minimum but to insure that I am, in fact, getting the most out of my efforts.

 

So, to summarize:

 

  • After this week, four weeks of PHAT left.
    After those four weeks, three-to-four sessions deadloaded, focusing on stretching, active recovery, and making sure form is locked and loaded on bench, squat, deads, and overhead press.
    Start 5/3/1 with a calories at 2,100.
    Run 5/3/1 until I plateau; keep increasing calories until I get fat again.

*I have nothing against bodybuilding or bodybuilders. It’s just not for me. I’d much rather compete at my strongest than my leanest. However, I admire and respect every natural bodybuilder out there because the dedication, determination, and effort put into that is just as trying, taxing, admirable, and exceptional as that put forth by any raw powerlifter.

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Awesome read! 

 

 

Kudos for actually tracking what you do so indepthly.  What this type of "summing up" should do is exactly what you've written about. Is what I'm doing working?

 

You can take away the fact that now you have it set where you wish to go & can accordingly get it together (which you clearly will)...Phat may not of turned out what you wanted but it's a lesson learned. I never look  upon program's/routines which didn't give me what I wanted as wasted time.  You have to open the box to see what's inside...this isn't for me! Now I know.

 

I totally agree with you about "tinkering", I use to be this way. My advice (I'm sure you will) is to follow 5/3/1 as written. By all means try (over the easier cycle or two) the different assistance templates to see what suits you/you enjoyed & is going to aid the bigger lifts.  You can read/re read the ebook & absorb all he's written while you get into gear for it.

 

One of the main things I have enjoyed with 5/3/1 is the deload week. I have not missed a single session in the gym

Since last June & have had no break at all. It really does give you/the body a rest but also keeps you excited for the cycle to come.

 

My strong man/p'lifter friends inform me that a few cycles in & I'll be begging for a deload week haha

 

I would highly recommend always slamming a shake after you workout or a fast easy digesting protein. The body is at its most receptive post workout....I know people use post workout shakes /add maize starch to the usual shakes but also oats would be good, I usually just slam a x2 shake then my next/post meal has a high mount of carbs (depending when I train).

 

What I love about this post is how you call yourself out on things. For me it shows a willingness to learn & grow.  Saying that you also have made some awesome gains....Take that into 5/3/1

 

Leaving the ego at the door is important. 

 

What people fail to realise is getting strong/big/cut ect ect is a life time pursuit. It'll take (if doing it natural) 10 years of hard work to reach what potential your DNA has & the vast majority of people can't accept this.

 

They don't want it next week/next month or year. Not even now but yesterday. 

 

Keep at it....can't wait to follow you & the progress to come.

 

 

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Such an awesome and thorough post, mate. Thank you so much. Once I get a hold of the e-book, I plan on devouring it. Seeing the progress I have made, recognizing what did/didn't work, and knowing where to go from here on out is such a great feeling. I'm in this for the long haul and I'm stoked to keep moving onward and upward.

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