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  1. #16
    FREAK PFEPerformance's Avatar
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    THANK YOU BB!! THANKS MAC!!!! Now I can sleep at night! LOL
    ~Lorrie ~ Mediocrity is NOT an option! ~

  2. #17
    FREAK PFEPerformance's Avatar
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    OK - Caloric Breakdown right now - 3 weeks post show.... I have contained the post show flux AKA eat everything in sight for several days...LOL and have just kept everything balanced with minimal swaying from the plan..... I am easing carbs back upwards and holding for a little bit until I see how things balance out, before making any addl. changes/addns/etc...

    Cals are @ 1863

    P @ 233
    F @ 34
    C @ 142 on non training days - training days - I have added aprox 50 more grams via a baked potato

    I have no idea what I weigh, nor do I care - just going by how I feel, look, strength, etc.... I only actually weigh myself every 4-6 weeks and even then (unless LOOKING a bit too fluffy) don't pay a whole lot of attention to it.

    Clothes are still loose from dieting for shows....so, right now - no concerns. I've also noticed with the gradual uptake of carbs post show the CRAZY cravings to eat anything and everything in sight are non existent..... This year as opposed to prior years - I already had my nutrition laid out for the week following show....let myself just chill the Sunday after show and back on plan Monday forward ............. this has worked well this year.

    Hitting legs tonight - will post up tomorrow.
    ~Lorrie ~ Mediocrity is NOT an option! ~

  3. #18
    FREAK PFEPerformance's Avatar
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    Last night was leg night..... still playing around with best set up/reps/volume...etc... hope to have this in line soon - Quads need to come up and get the sweep rockin!

    Front Squats -
    10 X 10 tagging off a 12' box - 1 min rest between

    Hacks SS with Box step ups
    10 x 10 1 min rest between

    Leg Ext SS with Leg Curls
    10 x 25 1 min rest between

    Hobbled to the car and home - had a bit of a energy crash as soon as I got home and before I had my food pulled together. Not normal for me and unsure what that was....just got EXTREMELY tired and irritable for a little bit..... improved after I ate but was definitely more tired than normal for me.

    HAVE A GREAT WEEKEND ALL!!!
    ~Lorrie ~ Mediocrity is NOT an option! ~

  4. #19
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Hams and quads are feeling tired after that hack / step up super set. love the volume.
    I wish I was a little bit taller. I wish I was a baller.

  5. #20
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    Quote Originally Posted by PFEPerformance View Post
    Last night was leg night..... still playing around with best set up/reps/volume...etc... hope to have this in line soon - Quads need to come up and get the sweep rockin!

    Front Squats -
    10 X 10 tagging off a 12' box - 1 min rest between

    Hacks SS with Box step ups
    10 x 10 1 min rest between

    Leg Ext SS with Leg Curls
    10 x 25 1 min rest between

    Hobbled to the car and home - had a bit of a energy crash as soon as I got home and before I had my food pulled together. Not normal for me and unsure what that was....just got EXTREMELY tired and irritable for a little bit..... improved after I ate but was definitely more tired than normal for me.

    HAVE A GREAT WEEKEND ALL!!!
    Sounds like your blood sugar crashed after a tough workout. It may make sense to get some food in you immediately pwo.....Even if it is just some BCAA's and 20 grams of simple carbs.

    Great workout! Have a good weekend.

  6. #21
    FREAK PFEPerformance's Avatar
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    Thanks Kevin - most definitely think you are right! Ramped up the training, have made some adjustments to nutrition, but hadn't implemented any "immediate" post training in take....

    Have been MIA for a few days here - "life" going at wharp speed and trouble keeping up with myself much less my log....

    Trained back on Saturday and like leg day, playing around with different set ups, volume, and lifts.... will post up as I get pulled together.

    Sunday is always Food Prep day for the week - made a pot of Chili - turned out AWESOME - heres the breakdown if anyone likes Chili !

    Ingredients:

    Barilla Fresh Tom & Basil Sauce - 1 Jar (750gm)

    Chi-Chi's Salso (Hot or Mild to taste) - 1/2 jar (225gm)

    Barilla Crushed Tomotoes - 1 large can (793gm)

    Kroger Frozen Chopped Onion - 1/2 bag

    Kroger Frozen Chopped Green Pepper - 1 Bag

    Kidney Beans - 1 Small Can

    3lbs Ground Lean Turkey OR Chicken breast (boiled/pulled) (I used LEAN T Breast)

    1/2-1 Tsp Chopped Garlic (to taste)

    3-4 Tblsp Chili Powder (to taste)

    2 Tblsp Ground Pepper


    Per 100gm Portion

    Calories 83.7
    Protein 11.7
    Carb 4.9
    Fat 1.3
    Sodium 163.3 (depending on types and amount of seasonings used)

    Obviously can tweak to your own tastes - but GOOD STUFF this time of year in Ohio!!


    Will log some training this week as HOPEFULLY time allows


    Switched up my nutrition a smidge - Now at:

    1833 cals p/d
    Prot 222.8
    Fat 34.8
    Carbs 145.9
    ~Lorrie ~ Mediocrity is NOT an option! ~

  7. #22
    FREAK PFEPerformance's Avatar
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    Saturday -chest and Back

    a.1 Low Incline Press - Focussed on form - opening wide at bottom and squeeze at top
    5 sets of 10
    a.2 Wide Pullups - chest UP full pulls from the bottom - 2 sec hold at top and slow release on the negatives 5 X 10

    b.1 Mid Inclines - same as a.1 focus on FEELING it
    5 X 10
    b.2 Narrow Rack pulls - bringing chest to bar -slow release and slow downward negative
    5 X 10

    c.1 DB Rows - 5 x 10
    c.2 Narrow pullups (using the handlebar attachement) holding at top for 2 count - SLOW release down/feeling the negative 5 x 10 2 X 8 (last two sets very shaky..lol)

    d.1 Pec Deck - wide stretch and full squeeze in
    5 x 10
    d.2 Dips feet crossed and behind - leaning slightly forward - chin down....10, 8, 8, 7, 6........... Dead.... lol thought a face plant was in my future on the last set......
    Last edited by PFEPerformance; 12-17-2012 at 02:14 PM.
    ~Lorrie ~ Mediocrity is NOT an option! ~

  8. #23
    FREAK PFEPerformance's Avatar
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    Sunday - LEGS

    Front Squats - tagging off 12" box - slow and controlled - firing up
    5 x 10

    6's ss ---- 1min rest between
    a.1 Hacks 6 x 10
    b.1 Leg Press (feet low and narrow) 6 x 10

    b.1 Leg Ext 6 x 20
    b.2 Leg Curls 6 x 20

    c.1 Box Step ups holding weight 6 x 20 Green Monster was waving hellow in the mirror last two sets - flipped him off and kept going!! LOL


    Strength and Endurance are UP and body seems to be leveling off since last comp - TIME TO GROW!
    Last edited by PFEPerformance; 12-17-2012 at 02:26 PM.
    ~Lorrie ~ Mediocrity is NOT an option! ~

  9. #24
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    Quote Originally Posted by PFEPerformance View Post
    Saturday -chest and Back

    a.1 Low Incline Press - Focussed on form - opening wide at bottom and squeeze at top
    5 sets of 10
    a.2 Wide Pullups - chest UP full pulls from the bottom - 2 sec hold at top and slow release on the negatives 5 X 10

    b.1 Mid Inclines - same as a.1 focus on FEELING it
    5 X 10
    b.2 Narrow Rack pulls - bringing chest to bar -slow release and slow downward negative
    5 X 10

    c.1 DB Rows - 5 x 10
    c.2 Narrow pullups (using the handlebar attachement) holding at top for 2 count - SLOW release down/feeling the negative 5 x 10 2 X 8 (last two sets very shaky..lol)

    d.1 Pec Deck - wide stretch and full squeeze in
    5 x 10
    d.2 Dips feet crossed and behind - leaning slightly forward - chin down....10, 8, 8, 7, 6........... Dead.... lol thought a face plant was in my future on the last set......
    That's some CRAZY strength right there with all those pull-ups! Do you ever do deadlifts or rack deads?

  10. #25
    FREAK PFEPerformance's Avatar
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    Hey Kevin! Don't do deads from floor - I have a herniated disk in my lumbar that prevents me from doing them - or lets say - doing them without fear of hurting myself........ I have done rack deads (starting at about knee height) - I don't seem to feel them much - could be my form or something I'm dong wrong??
    ~Lorrie ~ Mediocrity is NOT an option! ~

  11. #26
    FREAK PFEPerformance's Avatar
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    Ok - time to try to get my head out of my ass and keep up with my journal! LIFE has been on CRAZY train status for the month of December and quite ready for January to get here and get on with things on a more normal status!

    Had some sort of bug over last weekend that brought me to a screaching halt for two days..... which I seemed to have passed on to my parents for Christmas (BOTH sick on Christmas .... so sorry guys!!!!). I normally try very hard to avoid my parents when I'm not feeling well...but, this darn thing came on so quick I didn't know I was getting sick until I was SICK!

    Then got hit by the mega snow storm yesterday that kept me house bound.....UGH - I HATE OHIO winters!!!

    Tonight is kill the delts night from every angle I can possibly hit them. Still trying out HIGH Volume and really loving it. Also trying to determine how many days per week training is optimal for growth while how many days is optimal for rest to support growth ............. Greatly struggling with this and what the layout should look like ......... MENTAl battles with self as I've always geared myself to 4-5 days in the gym 1.5-2 hours per session (not including cardio).... BUT put on very little size last year....so one side of brain is telling me "obviously" somethiing needs changed.....while the other side of my brain is telling me I HAVE to be in the GYM! UGH!!!!!

    Somedays all the self talk makes you feel like a psychotic mess !! LMAO!

    PRIMARY goal for the New Year is to identify what the optimal balance is and STOP questioning if it is right.....but to TRUST it and just let the changes happen!!

    Merry Belated Christmas to all and BEST WISHES FOR AN AWESOME 2013! Hoping everyone achieves the goals and markers they set for themselves!!!
    ~Lorrie ~ Mediocrity is NOT an option! ~

  12. #27
    FREAK PFEPerformance's Avatar
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    Dealing with my own insanity! LOL

    th.jpg
    Last edited by PFEPerformance; 12-27-2012 at 02:23 PM.
    ~Lorrie ~ Mediocrity is NOT an option! ~

  13. #28
    Team GAT Rep Extreme One's Avatar
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    If you are afraid to "step out of your comfort zone", how will you learn what works best for you? Maybe for you high volume is better than low. But until you give low volume a shot, you will never know. I would think that coming off a high volume prep, your body may respond to a decrease in work load. Maybe focus on the basics and try to get stonger? Just a thought......

  14. #29
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    Quote Originally Posted by PFEPerformance View Post
    Ok - time to try to get my head out of my ass and keep up with my journal! LIFE has been on CRAZY train status for the month of December and quite ready for January to get here and get on with things on a more normal status!

    Had some sort of bug over last weekend that brought me to a screaching halt for two days..... which I seemed to have passed on to my parents for Christmas (BOTH sick on Christmas .... so sorry guys!!!!). I normally try very hard to avoid my parents when I'm not feeling well...but, this darn thing came on so quick I didn't know I was getting sick until I was SICK!

    Then got hit by the mega snow storm yesterday that kept me house bound.....UGH - I HATE OHIO winters!!!

    Tonight is kill the delts night from every angle I can possibly hit them. Still trying out HIGH Volume and really loving it. Also trying to determine how many days per week training is optimal for growth while how many days is optimal for rest to support growth ............. Greatly struggling with this and what the layout should look like ......... MENTAl battles with self as I've always geared myself to 4-5 days in the gym 1.5-2 hours per session (not including cardio).... BUT put on very little size last year....so one side of brain is telling me "obviously" somethiing needs changed.....while the other side of my brain is telling me I HAVE to be in the GYM! UGH!!!!!

    Somedays all the self talk makes you feel like a psychotic mess !! LMAO!

    PRIMARY goal for the New Year is to identify what the optimal balance is and STOP questioning if it is right.....but to TRUST it and just let the changes happen!!

    Merry Belated Christmas to all and BEST WISHES FOR AN AWESOME 2013! Hoping everyone achieves the goals and markers they set for themselves!!!
    In my opinion the above underlined in bold is severly overtraining and you will have a tough time putting on muscle going that route. Scale that down to under an hour 4 times a week focusing on the basics and I bet you grow.
    Last edited by Extreme One; 12-27-2012 at 02:27 PM.

  15. #30
    FREAK PFEPerformance's Avatar
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    Thank you Kevin - I KNOW you're RIGHT! Just got to wrap my head around it and act on it......... lots of "old school" - "bro science" YEARS of mental conditioning in my past that needs an overhaul! Out of my comfort zone is RIGHT ON! Last year brought results - but, NOT what I believe is even close to what is possible if I kill my old habbits - doing it my way brought mediocre results - need to step back and like you said - get out of my comfort zone and give a new way a solid chance!

    Right now I'm in the gym Thurs, Sat, Sunday (but just started that in December....it was Tues, Wed, Thur, Sat, Sun) and that did not include Cardio at home.

    So you feel a Tues/Thurs/Sat/Sun set up would be optimal?

    I'm not doing Cardio right now at all.....I usually don't do any or VERY minimal when not in prep mode.....

    As always ~ thank you for your input!
    ~Lorrie ~ Mediocrity is NOT an option! ~

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