Fallen_Horse Posted December 13, 2009 Share Posted December 13, 2009 Mind if I ask your weight/height? With the weight you are pulling around, and how clean your diet is, I am going to assume you are a beast? Link to comment Share on other sites More sharing options...
xjohanx Posted December 13, 2009 Share Posted December 13, 2009 cubby posted a pic of himself in the "your shape today"-thread which might give you an idea before he actually answers and he posted his diet in the intermittent fasting thread. It's clean. Link to comment Share on other sites More sharing options...
cubby2112 Posted December 13, 2009 Author Share Posted December 13, 2009 Yep, my diet is definitely clean. Probably too clean. Damned fiber. I weight 175, maybe even 179, not sure, because I am up from 170 due to going back on creatine a few weeks ago. I am 5'10''. I actually just took a new photo for "Your Shape Today" and will be posting it shortly. Link to comment Share on other sites More sharing options...
cubby2112 Posted December 13, 2009 Author Share Posted December 13, 2009 So, I am going to start on this tomorrow: Week 1Monday: Sumo Deadlift 3x3, 3x1; RDL 2x7; Straight Leg Calf Raise 2x7Tuesday: Bench 3x3, 2x1; Military 3x3, 2x1; Dips 4x3Wednesday: Chins 3x5, 2x1; BB Bent Over Rows 3x5; Pull-ups 3x5Thursday: Speed Squats 4x2; Straight Leg Calf Raise 4x3Friday: OffSaturday: Speed Bench 4x2; Speed Chins 4x2; Upright Rows 2x7Sunday: Off Week 2Monday: Speed Deficit Sumo Deadlift 4x2; RDL 2x7; Straight Leg Calf Raise 2x7Tuesday: Bench 3x5, 2x1; Military 3x5, 2x1; Dips 3x5Wednesday: Chins 3x3, 2x1; BB Bent Over Rows 4x3; Pull-ups 4x3Thursday: Squats 3x3, 3x1; Straight Leg Calf Press 3x5Friday: OffSaturday: Speed Bench 4x2; Speed Chins 4x2; Upright Rows 2x7Sunday: Off I will probably change something about it before I begin on it, and something else partway through. I have been reading my NSCA-CSCS textbook, Westside and Hatfield articles the past week or so. Since, according to Hatfield (Dr. Squat), I am primarily an "easy gainer" due to my low work capacity, but fairly strong 1RMs, this program should work beautifully. I think. I will find out, anyway. I am going to attempt a 405 1RM on sumo deadlift tomorrow. I've been striving for that over the past few months, so I really hope I nail it. If not, I am sure I will nail it after one cycle of this. Link to comment Share on other sites More sharing options...
robert Posted January 16, 2010 Share Posted January 16, 2010 Happy Birthday Jacob! Have a GREAT one! Link to comment Share on other sites More sharing options...
xjohanx Posted January 16, 2010 Share Posted January 16, 2010 YO HAPPY B-DAY!!!! Link to comment Share on other sites More sharing options...
cubby2112 Posted January 17, 2010 Author Share Posted January 17, 2010 Thanks. I did nothing to celebrate. Link to comment Share on other sites More sharing options...
Vegan Joe Posted January 17, 2010 Share Posted January 17, 2010 Link to comment Share on other sites More sharing options...
cubby2112 Posted January 21, 2010 Author Share Posted January 21, 2010 Thanks for the birthday wish That is a crazy video, haha. I haven't updated this in a long time with my training. Basically, I have been running a 10x3 program, very basic, three days a week and with very few lifts. I have been deloading this week and will start a Doggcrapp blast on Monday. I am rather nervous about the widowmaker squats, but they should be a lot of fun. Link to comment Share on other sites More sharing options...
xjohanx Posted January 21, 2010 Share Posted January 21, 2010 I've missed you around the forums dude!You still doing IF? How's school going? You good? Tell me something! Link to comment Share on other sites More sharing options...
cubby2112 Posted January 22, 2010 Author Share Posted January 22, 2010 I've missed you around the forums dude!You still doing IF? How's school going? You good? Tell me something! I moved back home and only have internet at work (as a personal trainer) right now, so I haven't been bumping around the interenet as much. Yep, still on IF. I finished with personal training school and just started a master's program in exercise science, with a sports performance focus. I am doing pretty well right now, but I am a shit salesman, so I only have one client to train so far, and I am on pure commission right now, so I only get paid when I train. I will learn to sell soon enough, I suppose. Other than that, I am doing great. How are things with you? Doing well with IF? Link to comment Share on other sites More sharing options...
xjohanx Posted January 24, 2010 Share Posted January 24, 2010 The masters program sounds awesome and you'll get the sales bit pretty soon I bet Yeah IF is working great for me even though training is going a bit slow lately. Link to comment Share on other sites More sharing options...
cubby2112 Posted March 13, 2010 Author Share Posted March 13, 2010 About time to update this. I am running a variation on Iron Addict's Simple Power-Based Routine (SPBR). I don't like exercising my upper back along with legs, leaving chest, shoulders and tris on a day all their own. Everything is submaximal except the Max Effort (ME) top set Upper 1ME triple of dips, reduce weight 5% for a 2x4 or soME triple for chins, same protocol as dips5x5-8 dips5x5-8 DB bench rows3x5-8 military Lower 1ME Deadlift triple, same protocol, maybe one less setLeg press 2-3x5-8ME Calf press triple, 2x4 or so3x5-8 absGrip and static core work Upper 2ME bench triple, 2x4 or soME pull-up triple, 2x4 or so5x5-8 incline DB bench5x5-8 supinated grip chest-supported DB rows3x5-8 upright rows Lower 2ME Pin paused squat triple, 2x4Glute-ham raise 3x5-8ME calf raise triple, 2x43x5-8 absGrip and static core work The ME calf presses may seem weird, but I've found the best calf growth from going extremely heavy with them. Also, I get plenty of volume and TUT from walking and running, since I wear Vibram Five Fingers and use a toe-heel gait pattern, which gives me plenty of eccentric loading. Since changing to a lower volume of work (I only work out three days per week, rotating between these workouts), I have felt a lot more aggressive at all times, and much more excited about my workouts. I didn't think I could enjoy deadlifting more than I used to, but I do. Deadlift day is today, and I am psyched. I think the lower levels of stress I am placing on my body have allowed my testosterone levels to increase or something. Link to comment Share on other sites More sharing options...
MaryStella Posted March 14, 2010 Share Posted March 14, 2010 glad to see you back on here. I got calcaneus bursitus from running in my five fingers so im going to give inov8s a try. Hope you get some more clients! Link to comment Share on other sites More sharing options...
cubby2112 Posted March 15, 2010 Author Share Posted March 15, 2010 glad to see you back on here. I got calcaneus bursitus from running in my five fingers so im going to give inov8s a try. Hope you get some more clients! Thank you. Were you running heel-toe or toe-heel with them? I wear them at all times, and always use a toe-heel strike, even when just walking around. Link to comment Share on other sites More sharing options...
MaryStella Posted March 15, 2010 Share Posted March 15, 2010 toe with a lite graze of the heel. I going to a pose cert next weekend maybe that will help my form. Link to comment Share on other sites More sharing options...
cubby2112 Posted March 16, 2010 Author Share Posted March 16, 2010 toe with a lite graze of the heel. I going to a pose cert next weekend maybe that will help my form. Yeah, that may help. I don't do a whole shit ton of running, so that may be why I haven't come into any trouble. I think most runners who use them, though, don't have trouble with bruising their calcanei, but usually issues with the balls of their feet. I had some bruising on the balls of my feet until they toughened up. Or at least they felt like bruises. Link to comment Share on other sites More sharing options...
MaryStella Posted March 16, 2010 Share Posted March 16, 2010 i don't have bruising, although i have had some incidents with that from stepping on rocks etc while running. The bursa is inflammed around my calcaneus. Yeah they don't bother me in fact i even forget I have them on unless i am running in them. Link to comment Share on other sites More sharing options...
cubby2112 Posted April 2, 2010 Author Share Posted April 2, 2010 I just did a leg press sled widowmaker today. Who'd a' thought it would be way harder than free squat widowmakers. It was the heaviest feeling shit I've ever messed with. It was wonderful, and I can't remember the events a few minutes after very well. That is a sign I am doing them right. Link to comment Share on other sites More sharing options...
cubby2112 Posted April 9, 2010 Author Share Posted April 9, 2010 I am still doing IF. I've knocked off about 50g of fiber per day, but my levels are still quite insane. I am at 90% whole foods. Three scoops per day of protein powder, 227g of beans, one pound of tofu and a half cup of nutritional yeast are my main protein sources now. 140-150g of fiber, compared to 190-200g before. 260-300g of protein, compared to 160-190g before, depending on if it is a workout day or not. I am at 1.5g/lb of bodyweight (I fluctuate between 180-185lbs). I've never gone anywhere near this high in protein before, and am attempting a recomp with DoggCrapp, instead of a cut. Morning cardio during the fasted period with some yohimbine and green tea extract, or yohimbine and coffee. I think all this combined with IF should work quite well. I hope to post some progress photos within a couple months. Link to comment Share on other sites More sharing options...
cubby2112 Posted April 12, 2010 Author Share Posted April 12, 2010 Started another DC blast today. Finished the workout with sumo deadlifts for back thickness. Got 380x5, then 340x11. I always do the first, heavy set with dead stops off the floor, like true deadlifts, then the lighter one touch and go style. This keeps down on CNS fatigue and also allows me to pull a rather heavy weight for high reps on the second set. The negative is still controlled, but once the bar touches the floor, I rip it right back up. I finished about an hour ago and still feel like vomiting. Still getting a meal down I am slowly working on. Link to comment Share on other sites More sharing options...
cubby2112 Posted April 15, 2010 Author Share Posted April 15, 2010 Did 700lbs on my led sled widowmaker today, for 22 reps. This was way harder than the deadlifts on Monday. I had to recover for about ten minutes before even beginning to put my weights away. I did manage to roll over to the power rack next to me to get in my quad stretch immediately after the widow, though. It was so horribly hard and exhausting, but was so much fun at the same time. Thankfully I was well rested today. Downed about 3k calories post workout, and 600 before it. This is the biggest I have ever eaten. Doing about 2900 calories on off days, and 3500-3600 on workout days, depending if it is a lower body day or not. Link to comment Share on other sites More sharing options...
notknowing Posted July 14, 2010 Share Posted July 14, 2010 Hey, hows your progress been on Doggcrapp? I hope you start a log again, would love to read them. Link to comment Share on other sites More sharing options...
cubby2112 Posted July 15, 2010 Author Share Posted July 15, 2010 I had some amazing progress on Doggcrapp, and pushing myself to my limits with it taught me a lot about myself and my body. I ran the program for 3-4 months, blasting and cruising, but still outpaced my recovery. I realized I need a bit more advanced before really getting the benefits from it. Multiple failure point training is out of my realm currently. Right now, I am back on Iron Addict's SPBR and doing great on it. When I hit 300/400/500 on bench/squats/deadlifts, I will reevaluate. Until then, I plan to stick with SPBR. I may give a three day per week Westside variation a shot once I reach my goal, get stupid strong (400/500/600 or so), then might give DC another whirl. This is all obviously far down the road. Link to comment Share on other sites More sharing options...
notknowing Posted July 26, 2010 Share Posted July 26, 2010 Im glad to hear you made some nice progress. Yea DC can be tough if your not eating ridiculous amounts of food. IA SPBR is an awesome routine. I'm also doing SPBR right now, following it exactly except subtracted a few sets on some exercises, because I tend to not recover as well, for example on the chest movements. Keep us updated on your progress! Link to comment Share on other sites More sharing options...
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