Mini Forklift Posted November 18, 2012 Share Posted November 18, 2012 Sounds like it might be worth a try. Let me know what you think of Mentzer's theories, I bought all of his books after trying one of his HIT programmes many years ago. I was convinced it wouldn't work as I had to drop from training 60-90mins 6 days a week down to 30-40mins just Mon/Wed/Fri.In 10wks I put 4 inches on my chest, all of my lifts went up and I gained bodyweight whilst decreasing my bodyfat levels. Pretty cool, and heaps more time on my hands lol. Link to comment Share on other sites More sharing options...
mrbear666 Posted November 18, 2012 Share Posted November 18, 2012 i tried some of mike mentzers training a couple of years ago, didnt make much difference size wise but did make me much stronger. really short workouts but maximum intensity! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 18, 2012 Author Share Posted November 18, 2012 Ran 3 miles in 25 minutes, one last run before I rest for a week. B day tomorrow then it's time for some Tofurky, pie, and R&R. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 19, 2012 Author Share Posted November 19, 2012 I was going to lift but I feel I need to rest so I am beginning my week off today. Kind of feel bad about skipping my B day but I felt like if I lifted today I would be doing myself a great dis-service. Started today off with spiced coffee, pancakes, and tofu scramble with mom. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 20, 2012 Author Share Posted November 20, 2012 I've begun to dream again. I haven't dreamt in a few weeks, none that I can remember anyway. A sure sign my CNS needed a rest. Enjoying my rest VERY much. Link to comment Share on other sites More sharing options...
mrbear666 Posted November 20, 2012 Share Posted November 20, 2012 hey mate, im intrigued by your talking about cns getting damaged/fatigued, ive never really thought about it before!? Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 20, 2012 Author Share Posted November 20, 2012 Your muscles do all the heavy lifting but your Central Nervous System or CNS is responsible for recruiting the muscle fibers to contract and perform movements. Think of your muscles like hydraulic pistons and your CNS as the computer that controls and regulates the pistons. Often times your muscles are able to repair themselves through normal training but after a period of time systematic CNS fatigue can build up and you need to let it rest and heal to again function at full capacity. As well as this your CNS regulates all of other 'hardware' and 'software' in your body so when your CNS gets burnt out you will notice that you might not be dreaming, or remembering your dreams as much, your sleep quality will be effected, you might get a bit grumpy or have mood swings, but the biggest sign is lack of drive and weakness. The CNS being burnt can also increase coritsol, a stress hormone that might lower your test levels a bit and cause you to put on fat. From my research I think getting right to the edge of over training is very important as it might increase the capacity at which you can train and for how long before it burns out, almost like a muscle. But to a certain degree, neural capacity, like muscles, reach a genetic potential after some time and it might not do any good, that's for you to decided. I am still very new to serious weightlifting even though I have been training since 2007 so it was kind of pig headed of me not to listen to Mini Forklift, I only knew I was over trained for sure when listened to MF and did some serious research and started analyzing how I was feeling. Through getting to know your body and how you function you can accurately assess whether you are getting into the realm of over training and determine how many weeks you can train for before it's time for a rest. Link to comment Share on other sites More sharing options...
mrbear666 Posted November 20, 2012 Share Posted November 20, 2012 thanks for that! wasnt expecting such a detailed reply its interesting, ive never really thought about the effect training can have on your nerves! suppose thats why your legs shake sometimes after a heavy workout etc. thanks again Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 20, 2012 Share Posted November 20, 2012 In terms of training and recovery, your CNS pretty much runs the body. This is why you see people getting burnt out from taking Pre-WO stimulants after taking them for a while, which can eventually lead to conditions such as adrenal fatigue. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 22, 2012 Author Share Posted November 22, 2012 Mom has begun to replace her current hygiene products with products not tested on animals has been asking me to help her research and locate these products. She's also insisted that even in our financially deprived state, we spend a bit of extra money on soaps and detergents not tested on animals. I am very proud of her for embracing this highly reduced cruelty life style and embracing a more peaceful life. Still resting. I've been getting this bizarre DOMS all over my body in sporadic regions even though the last time I exercised that specific muscle was over 4 days ago and was not previously sore. I am feeling more and more excellent each day. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 24, 2012 Author Share Posted November 24, 2012 My rest week ends tomorrow. I feel super charged and energetic. I am going to blast out a 4 mile run tomorrow to prime my body for my return to weightlifting then hit the weights, hard, on Monday. I think I may push my active training period back to 6 weeks or so and then rest, vs doing 7-8 weeks and resting. Just in the past 2 days my sleeping habits have returned to normal and I think I might have pushed myself a bit too far. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 25, 2012 Author Share Posted November 25, 2012 Back at it. Ran for 45 min at 4.25mi, did abs 4x15, obliques 63# 3x15, and hamstrings 98# 3x15. 1hr 5 min. Will probably scale runs back to 3 mi at 30 min for 45 min total on my every other 'off' day, I just had so much energy I had to GO. I feel great! Link to comment Share on other sites More sharing options...
mrbear666 Posted November 25, 2012 Share Posted November 25, 2012 fully rested and ready to rock! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 27, 2012 Author Share Posted November 27, 2012 11-26-12 1hr 40 minDB chest press 146# x8x8x8 > XPushups +30# x15x15x15 > 32.5#Dips + 15# x12x12x12 > 17.5#Chinups 27.5# x12x12x~12 > 30#Tricep kickbacks 30.5 x15x15x15x15 > 33#Bicep curls 40.5# x15x15x15x15 > 43#Squats 123# x10x10x10x10 > 128# Discovered using my bread maker is far less efficient and makes a far inferior product to baking it in a flat pan in the oven. It's VERY simple.2c flour (225g)2tsp baking powder1/4 tsp salt3/4c waterdash of olive oil (I use about 1 tsp)throw it into a 8x9 pan and bake for 30 min at 350 If you're feeling fancy add some 'cheese' or olives or something. Can also be made into a sweet bread with 2 tsp stevia, 1 tbsp maple syrup, and some cranberries, apples(sauce), bananas, etc. Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 28, 2012 Share Posted November 28, 2012 Got your message ~ I have a powerlifting meet this weekend so I'll reply to you early next week if that's okay? No problems though, cheers MF. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 28, 2012 Author Share Posted November 28, 2012 Thanks a lot MF, good luck! 11-28-12 1hr 15 minDB stiff leg deadlift 121# x10x10x10 > 126#1 arm DB deadlift 110.5# x8x8x8 > 113#1 arm rows 103# x8x8x8 > 105.5#1 arm DB rows drop 83# x10x10x10 > 85.5#Pullups +20# x10x10x10 > 22.5#Seated DB shoulder press 101# x8x8x8 > 106#DB shoulder lateral raise 43# x10x10x10 > Stay I've deiced to go ahead and truncate my routine and make my days shorter. As well I am not doing reps over 10 as I feel like after 10, it's just redundant and a waste of energy. To go along with this I am lowering the sets I am doing for body parts to a maximum of 6. And lastly I am going to be further experimenting with a heavy A/B day and a light A/B day. I want to experiment with lower rep ranges but I didn't feel like I was getting all I could merging a wide range of reps on each day, so I decided to split my workouts per month into heavy and light. My routine looks like this: Day A Light:DB chest press 3x8Dips 3x10Quads 4x8Chinups 3x8Triceps Isolation 4x10Biceps Isolation 3x10--------------------------OFF--------------------------Day B Light:Stiff leg deadlifts 3x101 arm deadlifts 3x8Rows 3x8, 3x10Pullups 3x10DB shoulder Press 3x8Shoulder lateral raise3x10---------------------------Cardio/Abs/Calves 4x10---------------------------Day A Heavy:Weighted Pushups 3x4Weighted Dips 3x6Quads 4x4Chinups 3x4Triceps Isolation 4x6Biceps Isolation 3x6--------------------------OFF--------------------------Day B Heavy:Stiff leg deadlifts 3x61 arm deadlifts 3x4Rows 3x4, 3x6Pullups 3x6DB shoulder Press 3x4Shoulder lateral raise 3x6---------------------------Cardio/Abs/Calves 4x6 Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 29, 2012 Author Share Posted November 29, 2012 Ran 4.25mi, 42 minutes. Also did:Abs 0x15x15x15 (Gotta figure out how to add weight so I can drop em to 12s)Obliques 65# x10x10x101 leg calves 50# x12x12x12 Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 30, 2012 Author Share Posted November 30, 2012 (edited) A day of firsts. I have begun experimenting with my new light/heavy A/B routine. I have some tweaking to do but already I feel really good about this. I knew it would be a bit of a cluster fuck while I experimented with weight at lower reps. But it's ok, once I feel it out I should be good. 11-30-12 1hr 15minWeighted pushups +40# x4 +55# x4 +65# x4 +75# x4 > 80# Weighted dips +25# x6 +35# x6x6 > +40#Chinups +35# x6x6x6 > 37.5#Triceps overhead raises 60# x6 63# x6x6x6 > 65.5#Bicep curls 50.5# x6x6x6x6 > 53#Squats 146# x8x8x8x8 > X I had a lot of trouble dialing in my weighted pushups. Since I have no more than 146# of combined iron I had to get crafty and weight my body heavily. I use my multi function pull up bar because doing it on my knuckles hurts, and I want to keep my wrists straight. Problem is the bar raises my hands up off the ground a few inches. So in order to maximize the ROM I need to raise my feet up, I'll use the crate for my power drill next time and that should make 80# challenging when you factor in the 105/110# of body weight I am actually pressing. Not so much trouble with dips, was able to get deep into them and drive myself up. I am considering adding 1 more set to either or of my chest movements. But I need to see how I feel once I work at the weight I have dialed in before I go doing that. I noticed a HUGE difference going from an insane 12 sets of chest movements to 9, and now down to 6, which is why I am second guessing if I need more sets. Everything else went relatively smoothly, except that I threw everything I had at my quads and still could manage 6 reps easily. So I turned it into a 4x8 which was plenty challenging. I am considering upping the reps on my isolation movements like biceps and triceps to x8. Not sure, I need to think on it. Day B will be a repeat of this while I fumble around for crafty solutions and dial in the weights. I need to see how my joints handle this as well, as I remember having a bit of an issue on 5x5 way back when. Edited November 30, 2012 by Cellar Yeti Link to comment Share on other sites More sharing options...
mrbear666 Posted November 30, 2012 Share Posted November 30, 2012 routine looks good mate, i prefer to follow my own plans too as opposed to ones in books etc... just wondering how you do your weighted press ups? good job! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted November 30, 2012 Author Share Posted November 30, 2012 I have a weight vest that accepts standard and olympic plates. Just load it on up! Thanks! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 2, 2012 Author Share Posted December 2, 2012 12-2-12 1hr 10minStiff leg DB deadlift 146# x6x6x6 > X to 3x81 arm DB deadlift 120.5# x6x6x6 > 123#1 arm DB row 110.5# x5x5x5x5 > 113#Pullups+25# x5x5x5x5 > 27.5#DB shoulder press 111# x5x5x5x5DB shoulder lateral raises 43# x8x8x8x8DB shrugs 48# x10x10x10 > 50.5# Finally getting my routine dialed in. It's looking like this now:Day A Light:DB chest press 3x8Dips 3x10Chinups 3x8Triceps Isolation 4x10Biceps Isolation 4x10Quads 4x8------------------------------------------------------------ OFF------------------------------------------------------------Day B Light:Stiff leg deadlifts 3x101 arm deadlifts 3x8Rows 4x8Pullups 3x10DB shoulder Press 3x8Shoulder lateral raise 4x10------------------------------------------------------------Cardio/Abs 4x10/Calves 4x10------------------------------------------------------------Day A Heavy:Weighted Pushups 3x5Weighted Dips 3x5Chinups 4x5Triceps Isolation 4x8Biceps Isolation 4x8Quads 4x8------------------------------------------------------------OFF------------------------------------------------------------Day B Heavy:Stiff leg deadlifts 3x81 arm deadlifts 3x6Rows 4x5Pullups 4x5DB shoulder Press 4x5Shoulder lateral raise 4x8DB shrugs 4x10 (Every other)------------------------------------------------------------Cardio/Abs 4x10/Calves 4x10 Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 3, 2012 Share Posted December 3, 2012 Thanks a lot MF, good luck!Thanks, it all went well. Just recovering and getting back on my feet, will try and get back to your questions in the next day or so. Hope you had a good weekend Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 3, 2012 Author Share Posted December 3, 2012 Good to hear brother! Thanks! I'll check your thread to see how it went! I really like my light/heavy routine. The taxation on my CNS with light compliments the rest my CNS gets when I go heavy, but my muscles get drained more on heavy vs light. It really is a fantastic routine that needs just a smidge more tweaking. My strength is incredible and my size is starting to balloon. 12-2-12 1 hrRun 4.25 mi. 44minAbs x12x12x12 53# crunches x12Obliques 55.5# x10x10x10 > 58#Calves 126# x12x12x12 > 131# Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 5, 2012 Author Share Posted December 5, 2012 12-4-12 1hr 20 minDB chest press 146# x8x8x10 > XDips +25# x10x10x10 > 27.5#Hammer chinups +27.5# x8x8x8 > 30#Tricep kickbacks 33# x10x10x10x10 > 35.5#Bicep curls 45.5# x10x10x10 > 48#Lunges 100# x10x10x10x > 105# I'm using all the weight I own on my DB chest presses so I've had to start adding reps instead of weight. It'll eventually become a 3x10. Feeling really strong and confident about my continued gains. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 5, 2012 Author Share Posted December 5, 2012 9hrs of sleep and a day of rest. Mhm. Link to comment Share on other sites More sharing options...
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