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  1. #31
    Team GAT Rep Extreme One's Avatar
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    Try the four day split and see how it pans out. Maybe try hitting each bodypart once a week focusing on the compound movements. Get in and get out. Get stronger each workout. How much cardio where you doing during prep? If memory serves me correct, not a whole lot. If so, limiting cardio to three 20-30 minute LISS sessions should be enough to keep bf down.

  2. #32
    FREAK PFEPerformance's Avatar
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    Quote Originally Posted by Extreme One View Post
    Try the four day split and see how it pans out. Maybe try hitting each bodypart once a week focusing on the compound movements. Get in and get out. Get stronger each workout. How much cardio where you doing during prep? If memory serves me correct, not a whole lot. If so, limiting cardio to three 20-30 minute LISS sessions should be enough to keep bf down.
    Yes - prep was minimal cardio (compared to what a lot of others do)..... 3-4 days LISS 30-45min) or I'd do 2 days HIIT (20-30min) and 2 days LISS ......

    Will give this a try! TIME to change things up and see where it goes! THANKS for the input!

    Last night training Delts (all really focussing on slow and controlled - seems obvious - but trying to REALLY get my head right - mind/muscle connection - MENTAL focus on what I'm working and FEELING it......) So easy to get in a groove of showing up (being distracted by atmosphere or day to day "stuff", doing what's on the roster and going home without really getting HEAD in the full game..... working hard on making sure my head shows up with my body for EVERY session:

    DB Press 5 sets of 10
    SS
    Side Laterals 5 sets 10

    BB Press 5 sets of 10
    SS
    Bent over laterals 5 sets of 10

    Face Pulls 5 sets of 10
    SS
    Palms up Front Raise 5 sets of 10

    Burnouts-
    Side laterals - lt weight - slow controlled 4 sets of 20
    SS
    Reverse Pect dec - lt weight - slow controlled 4 sets of 20

    SORE today!
    Last edited by PFEPerformance; 12-28-2012 at 12:12 PM.
    ~Lorrie ~ Mediocrity is NOT an option! ~

  3. #33
    Administrator Mac's Avatar
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    Lots of volume in that last workout ! Great stuff.

  4. #34
    OLYMPIAN data4's Avatar
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    I see you like pressing. You may want to check out over and back presses. They put a ton of tension on the delts and will light them on fire!

  5. #35
    FREAK PFEPerformance's Avatar
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    Quote Originally Posted by data4 View Post
    I see you like pressing. You may want to check out over and back presses. They put a ton of tension on the delts and will light them on fire!
    ?? Never heard of?? Will have to google? Thanks !!

    Hit the Wheels today -

    777 Training -

    Front Squats tagging off 12" box

    7 sets of 10
    SS
    7 sets of 10 hanging abs

    7 sets of 10 Hacks (varrying foot placement)
    SS
    7 Sets of 10 Presses (varrying foot placement)

    7 Sets of 20 Leg Ext
    SS
    7 Sets of 20 Leg Curls

    Burn baby burn

    7 Sets of 20 holding DB's Box Step Ups

    Spent about 30min after just laying on floor doing various deep stretch holds
    Last edited by PFEPerformance; 12-29-2012 at 03:50 PM.
    ~Lorrie ~ Mediocrity is NOT an option! ~

  6. #36
    FREAK PFEPerformance's Avatar
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    Chest & Back yesterday - furnace went out at gym...........so, training got trimmed down a bit .....COLD and I don't function/move well when I'm cold..............UGH!!

    Low Inclines - 5 sets of 10
    SS
    WIDE pullups - 5 sets of 10

    Mid Inclines - 5 sets of 10
    SS
    Narrow Negatives

    DB Rows - 5 sets of 10
    SS
    Pec Dec - 5 sets of 10

    Wrapped it up and went home for HOT shower and stretching......

    HAPPY NEW YEAR TO ALL!!!!!!!!!!!!!!!
    ~Lorrie ~ Mediocrity is NOT an option! ~

  7. #37
    Administrator Mac's Avatar
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    Happy New Year Lorrie!

  8. #38
    FREAK PFEPerformance's Avatar
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    HAPPY NEW YEAR TO YOU MAC!!

    Hope everyone had a restful and healthy New Years Day yesterday!! I spent my day on food prep and just kicking back and chilling out! December felt like a non stop frieght train on the work and homefront - READY FOR NORMAL to return and get the hek on with things!!

    I'm not really one to do New Years Resolutions..... sorta feel like if you want or need to change something, or want to shoot for a goal....etc.... - change or do it when it needs changed or done - not make a big production out of a new year and "then" make a change..... just my perspective.......... but will say, with a New Year, it does feel a bit refreshing and comes with goals I haved already set for myself late year 2012.

    SIZE is the name of the game - SHOW UP - SHUT UP -- AND GET THE JOB DONE!!
    ~Lorrie ~ Mediocrity is NOT an option! ~

  9. #39
    Team GAT Rep Extreme One's Avatar
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    Happy New Year Lorrie! Good luck with your quest for size.

  10. #40
    FREAK PFEPerformance's Avatar
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    Thanks a million Kevin ! Appreciate all your input and support! "Grow" support buddies...LOL

    Last nights training was less than stellar..... had two areas being COMPLETELY hogged by a couple new peeps who set up shop to lift...talk...talk...txt...talk...lift...talk...ta lk...txt...OMG!!! Asked twice if they were about done ..... "oh yea, sure, couple more and we're done".... talk...talk...talk...txt...video...talk....lift... ....... HOLY MOSES I was NOT a happy camper!!!!!!!!!

    Anywho................ enough of my griping....

    Delts:

    5 X 10 DB Presses
    SS
    5 X 10 Bentover Rear delt flys - Dunno why - if just me being in BEOTCH mode with the nonsense or what, but struggled with these midway through

    Found my rhythm here forward - maybe because I moved to other end of gym?? LOL
    5 X 10 Face Pulls
    SS
    6 X 10 Front Raises ( 3sets Palms down.... 3 sets Palms up)

    5X10 Reverse Pec Dec
    SS
    Bi work - 5 X 15 DB Curls

    Took my TUDE on home and called it a night.... LOL

    Seriously though, is there anything more annoying then dorks standing around having "visiting hour" and doing WAAAAAY more yacking and Fing around vs lifting? Hek - I don't mind waiting on someone to finish their set or whatever...but REALLY an hour in one space and "maybe" lifted 3 sets in the entire time I did my whole session.... Rant...Rant...Rant....

    Have a GREAT weekend all!!!
    Last edited by PFEPerformance; 01-04-2013 at 02:31 PM.
    ~Lorrie ~ Mediocrity is NOT an option! ~

  11. #41
    FREAK PFEPerformance's Avatar
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    Saturday - Legs

    5 X 10
    Heavy leg presses- varrying foot placement
    SS
    5 X 10
    Hack Squats - shoulder width stance - feet high

    5 X 15
    Leg Curls
    SS
    Leg Extensions

    5 X 15
    HIGH box step ups - last two sets were killers..... GREEN MONSTER hovering close by....

    All lifts went up in weight

    Sunday - Back and Chest
    5 x 10
    Low Incline Press
    SS
    Wide Grip pullups

    5 X 10
    Mid Incline Press
    SS
    Narrow grip pullups ( did 3 sets full ROM - did 3 sets negatives)

    5 X 10
    Pec Dec
    SS
    DB rows
    Weight went up on these

    5 sets Rack Pulls with feet up.....
    ~Lorrie ~ Mediocrity is NOT an option! ~

  12. #42
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    Tues -

    Front Squats - 8 X 10

    BB Rows - 5 X 10

    Dips 5 X 10

    A bit on the TIRED side today - no real explanation - just OHIO WINTER dreary day blues...LOL

    A Favorite quote I read when having one of those days that your "just not feelin it" :
    “Perseverance is the hard work you do after
    you get tired of doing the hard work you already did.”

    ~Lorrie ~ Mediocrity is NOT an option! ~

  13. #43
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    Quote Originally Posted by PFEPerformance View Post
    Tues -

    Front Squats - 8 X 10

    BB Rows - 5 X 10

    Dips 5 X 10

    A bit on the TIRED side today - no real explanation - just OHIO WINTER dreary day blues...LOL

    A Favorite quote I read when having one of those days that your "just not feelin it" :
    “Perseverance is the hard work you do after
    you get tired of doing the hard work you already did.”


    I am assuming this is an "extra" day to bring up lagging bodyparts? Also, how do yo do your rack chins? Do you set it up so that at the top of the pull your rear end is still lower than your feet? Nice work in here my buddy!

  14. #44
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    Hey Kevin - Yep - extra day to do the addl "homework" to bring up frustrating slow gainers...LOL Finding it's actually NICE because it mentally allows me to fully slow down and FOCUS on the job at hand....should be a given with every session, which it is to a degree, but, finding this is giving a little bit more mental ooomph to connect to these parts!

    To answer your question - I set myself up in the Squat rack ........... drop the bar to about shoulder height, rig up a chain that hooks up to the bar I'm using..wide, narrow, etc..... Then I pull in the adjustable bench and put it at a height and distance that when I put my feet up on it I'm pretty much in a big V position........... then its go time from there....YES - my rear end stays below my feet at all times. LEARNING TO LOVE THESE! REALLY-REALLY feel them and can get a good squeeze at top and s l o w negatives!

    THANKS!!!
    ~Lorrie ~ Mediocrity is NOT an option! ~

  15. #45
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    Yes, I LOVE rack chins. I just do them in the smythe with my feet up on the back of an incline bench. Drop sets are great.....Sit a db in your lap, do as many as you can, tilt your hips to roll the db off and continue the set with your bodyweight.

    How's everything going with your diet? Have you ever increased your carbs peri w.o. on your toughest bodyparts?

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