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Thread: The beast comes for bloooood!!!!
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02-06-2016, 06:36 AM #211
Thats gonna take me a few days to listen to!
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-07-2016, 06:42 AM #212
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02-08-2016, 05:21 AM #213
Day 3: Legs/Arms (Hamstring Primary, 20-30+ reps)
Warm up:
-leg extensions until 10/10 contraction
-leg curls until 10/10 contraction
-calf raise until 10/10 contraction
THIS SH*T CANT BE DUPLICATED!!! MY INTENSITY CANT BE F#$KING MATCHED!!
Abductor: 3 sets of 30-50 reps
135 x 30
135 x 30
135 x 30
Adductor: 3 sets of 30-50 reps
90 x 30
90 x 30
90 x 30
LEGS PUMPED…HIPS WARMED UP…ITS TIME TO F#$KIN PUSH GROWTH!!!
Conventional Deadlift: 2 sets
6-10 reps
495 x 8
20-30 reps
335 x 32
High Bar Back Squats: 2 sets
6-10 reps
405 x 6
20-30 reps
335 x 16
5 PLATES FOR AN EASY 8 ON DEADS!!! F#$KING RIGHT B*TCH!!!
Standing hack squat calf raises: 3 sets of 20-30 reps to failure
CTUT
115 ps x 22
115 ps x 22
115 ps x 22
*DC Extreme Stretch 2 pps x 30s
Seated calf raises: 3 sets of 30 forced reps
75 ps x 12 full 18 partials
75 ps x 12 full 18 partials
75 ps x 12 full 18 partials
*DC Extreme Stretch 75 ps x 30s
SQUEEZE OUT GROWTH ON EVERY SINGLE F#$KIN REP!!!
Seated Leg curls: 5 sets
Explosive Reps
190 x 20
190 x 20
190 x 20
190 x 20
Rest Pause 190 x 20
*DC Extreme Stretch BB RDl (95 x 30s)
Single leg glute kick back: 1 timed set of 60-120s to failure
7.5 x 1m 15s per leg
BLEEDING OUT ON EVERY REP!
***K Finisher (DC Extreme stretch into iso-holds)
A1. High Bar Back Squat Stretch (95 x
A2. Standing Iso-Contraction x 30s
HS single arm high curls : 5 sets of 40-70s timed sets
Thumbless grip
60 x 40s
60 x 40s
60 x 40s
60 x 40s
Single arm NOS 60 x 20 into 50 x 20 into 40 x 10 into 30 x 10 per arm
Overhand bar long head pressdowns: 5 sets of 40-70s timed sets
Elbows out in front
27.5 x 50s
27.5 x 50s
27.5 x 50s
27.5 x 50s
NOS 27.5 x 30 into 22.5 x 30 into 17.5 x 30 into 12.5 x 30
TURNING INTO A F#$KIN MASS MONSTER!!!
High Cable Wide curls ss high cable rope hammer curls: 3 set constant circuit
42.5 x 20 into 35 x 20
42.5 x 15 into 35 x 15
42.5 x 15 into 35 x 15
Rope cable superset (normal ss behind the head extension): 3 set constant circuit
35 x 30 into 35 x 20
35 x 30 into 35 x 20
35 x 20 into 35 x 12
CONTRACTING WITH THE FURY OF A F#$KIN DRAGON!!!
Standing upright Single arm Phil Heath DB curls ss neutral grip bar pressdowns: 3 sets to failure
30's x 24 into 32.5 x 30
30's x 24 into 32.5 x 30
30's x 24 into 32.5 x 30
High cable curls: 3 sets
30-50 reps
20 x 50
25 x 30
25 x 30
***DC Extreme Stretches***
A1. Tricep Single Arm DB DC Extreme Stretch (50's x 45s)
A2. Curl bar preacher curls Extreme Stretch (20 ps x 45s)
CONSTANTLY. F#$KING. IMPROVING.
Postworkout Cooldown
15 minutes Hydro Massage Table
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Later on During the Day
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table
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02-08-2016, 06:02 AM #214
You need to get in a DL race with doug miller!
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-08-2016, 07:11 AM #215
HAHA! We're in completely different classes…Doug is LIGHT YEARS ahead of me!
Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease
Omega-3 fatty acids have been shown in epidemiological and clinical trials to reduce the incidence of CVD. Large-scale epidemiological studies suggest that individuals at risk for CHD benefit from the consumption of plant- and marine-derived omega-3 fatty acids, although the ideal intakes presently are unclear. Evidence from prospective secondary prevention studies suggests that EPA+DHA supplementation ranging from 0.5 to 1.8 g/d (either as fatty fish or supplements) significantly reduces subsequent cardiac and all-cause mortality. For α-linolenic acid, total intakes of ≈1.5 to 3 g/d seem to be beneficial.
Collectively, these data are supportive of the recommendation made by the AHA Dietary Guidelines to include at least two servings of fish per week (particularly fatty fish). In addition, the data support inclusion of vegetable oils (eg, soybean, canola, walnut, flaxseed) and food sources (eg, walnuts, flaxseeds) high in α-linolenic acid in a healthy diet for the general population (Table 5). The fish recommendation must be balanced with concerns about environmental pollutants, in particular PCB and methylmercury, described in state and federal advisories. Consumption of a variety of fish is recommended to minimize any potentially adverse effects due to environmental pollutants and, at the same time, achieve desired CVD health outcomes.
RCTs have demonstrated that omega-3 fatty acid supplements can reduce cardiac events (eg, death, nonfatal MI, nonfatal stroke) and decrease progression of atherosclerosis in coronary patients. However, additional studies are needed to confirm and further define the health benefits of omega-3 fatty acid supplements for both primary and secondary prevention. For example, placebo-controlled, double-blind RCTs are needed to document both the safety and efficacy of omega-3 fatty acid supplements in both high-risk patients (eg, patients with type 2 diabetes, dyslipidemia, and hypertension, and smokers) and coronary patients on drug therapy. Mechanistic studies on their apparent effects on sudden death are also needed.
A dietary (ie, food-based) approach to increasing omega-3 fatty acid intake is preferable. Still, for patients with coronary artery disease, the dose of omega-3 (≈1 g/d) may be greater than what can readily be achieved through diet alone (Table 5). These individuals, in consultation with their physician, could consider supplements for CHD risk reduction. Supplements also could be a component of the medical management of hypertriglyceridemia, a setting in which even larger doses (2 to 4 g/d) are required (Table 5). The availability of high-quality omega-3 fatty acid supplements, free of contaminants, is an important prerequisite to their extensive use.
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02-08-2016, 09:45 AM #216
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02-08-2016, 02:04 PM #217
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02-09-2016, 04:45 AM #218
Day 4: Chest/Delts (Chest Primary, 1-10 rep range)
Warm up:
-rope curls until 10/10 contraction
-rope pressdowns until 10/10 contraction
-db three way side lateral until 10/10 contraction
-cable neutral fly until 10/10 contraction
LEARN HOW TO CONTRACT AND YOU'LL LEARN HOW TO GROW
Flat BB: work up to a heavy speed single (PEAK strength adding 10-20 lbs per week)
355 x 1
Incline DB Press: work up to heavy sets of 4-10 reps
Tension reps
100's x 5
100's x 5
HS Decline press: 3 sets
3 pps x 4
3 pps x 4
3 pps x 4
MOVING MORE WEIGHT IN MY FIRST FEW SETS THAN IN YOUR ENTIRE WEEK! TEAR THIS SH*T APART!
Pec Deck Reverse fly: 4 sets of 40-70s timed
Overhand
150 x 1m
150 x 1m
Neutral
150 x 40s
150 x 40s
Seated Machine Shoulder Press: 4 sets of 40-70s timed
CTUT (Neutral grip)
70 x 1m
70 x 1m
70 x 1m
70 x 1m
YOU WANTED INSANITY?!?! YOU F#$KIN GOT IT!!!
Pec Deck Flys: 3 sets
Neutral Grip Timed (stay within the fully shortened active ROM)
90 x 1m
90 x 1m
90 x 1m
Timed side lateral (active ROM): 10 sets
DB (40-70s)
25's x 50s
25's x 50s
25's x 50s
25's x 50s
25's x 50s
***Extreme Stretch (1m)***
K Style Side Laterals (10-20 reps)
70's x 12
70's x 12
70's x 12
70's x 12
70's x 12
FREAKY PROPORTIONS! NONSTOP GROWTH!
Rope face pulls: 3 sets of 60-120s
Paused reps, over emphasis ROM (lvl 8 height)
35 x 1m
35 x 1m
35 x 1m
HS machine flat chest press: 3 sets timed
130 x 50s
130 x 50s
130 x 50s
DIE F#$KER DIE!!!
Rear delt cable reverse flys: 3 sets timed
Neutral Grip
10 x 40s
10 x 40s
10 x 40s
***DC Extreme Stretches***
A1. Chest flat DB (50's x 60s)
A2. Rope Kneeling (72.5 x 60s)
I'LL GLADY BLEED FOR MY GOALS…HELL…I DO IT EVERY F#$KING DAY!
Postworkout Cooldown
15 minutes Hydro Massage Table
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Later on During the Day
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table
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02-09-2016, 05:24 AM #219
In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet.
BACKGROUND
Athletes and active adults many times have the goal of improving/maintaining fitness while losing weight and this is best achieved by caloric restriction in combination with exercise. However, this poses a risk for lean tissue loss, which can limit performance. Thus, the purpose of this study was to determine the effectiveness of a branched-chain amino acid (BCAA) supplement, in conjunction with heavy resistance training and a carbohydrate caloric-restricted "cut diet" on body composition and muscle fitness.
METHODS
Seventeen resistance-trained males (21-28 years of age) were randomized to a BCAA group (n = 9) or a carbohydrate (CHO) group (n = 8) who both received their respective supplement during the 8 weeks of a prescribed body building style resistance training protocol. Subjects were prescribed a hypocaloric diet (based upon pre-intervention analysis) that was to be followed during the study.
RESULTS
The BCAA group lost fat mass (-0.05 ą 0.08 kg;p < .05) and maintained lean mass, while the CHO group lost lean mass (-0.90 ą 0.06 kg; p < .05) and body mass (-2.3 ą 0.7 kg; p < .05). Both groups increased 1RM squat, but the increase in the BCAA group (15.1 ą 2.2 kg; p < .05)was greater (P < 0.05) than the CHO group. The BCAA group increased 1RM bench press (7.1 ą 1.6 kg; P < 0.05), while the CHO group decreased strength (-3.7 ą 2.3 kg; P < 0.05). The only change in muscular endurance was an increase in repetitions to fatigue (5.3 ą 0.2; p < .05) in the CHO group.
CONCLUSION
These results show that BCAA supplementation in trained individuals performing resistance training while on a hypocaloric diet can maintain lean mass and preserve skeletal muscle performance while losing fat mass.
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02-09-2016, 06:19 AM #220
Digging that Scivation Study!
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-09-2016, 07:48 AM #221
Very interesting experiment with the Vegetable Glycerin. Subb'ed on YouTube, gonna follow along for a bit.
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02-09-2016, 07:52 AM #222A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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02-09-2016, 12:07 PM #223
I know right!
Welcome along dude! I'm loving the vegetable glycerin so far! It'll be interesting to see WHAT the upper limit to intake is
Actually I wanted to begin implementing it to help peak my bench press strength and that was the first time using it to see how I should adapt my programming with it.
I know right! That co-host knows his sh*t
http://www.ncbi.nlm.nih.gov/pubmed/23053130
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02-10-2016, 05:52 AM #224
Day 5: Legs/Arms (Glute Primary, 8-12 rep range)
Warm up:
-leg extensions until 10/10 contraction
-leg curls until 10/10 contraction
-calf raise until 10/10 contraction
YOU COULDNT HANDLE WHAT I'VE DONE!!!
Abductor: 5 sets of 40-70s
Stack x 50s
Stack x 50s
Stack x 50s
Stack x 50s
Stack x 50s
Single leg glute reverse leg raise: 3 sets of 8-12 reps utilizing a 2:2:2:2 Tempo
Left leg
32.5 x 10
10s rest
32.5 x 10
10s rest
32.5 x 10
Right leg
32.5 x 10
10s rest
32.5 x 10
10s rest
32.5 x 10
BODYBUILDING TILL I F#$KIN DIE!!!
Smith Machine Barbell Glute Hip Thrusts: 3 sets of 40-70s
225 x 40s
225 x 40s
225 x 40s
Standing single leg curls: 3 sets of 40-70s
17.5 x 60s per leg
17.5 x 60s per leg
17.5 x 60s per leg
GENERATE TENSION!!! FORCE THESE CONTRACTIONS!!!
Kikel Straight leg calf tri-set: 3 full sets to failure
Circuit of standing smith calf into hack squat calf into leg press calf, 12 forced reps each only counting full reps)
2 plates + 20 ps x 12 12 12
2 plates + 20 ps x 12 12 12
2 plates + 20 ps x 12 12 12
Seated calf raises ss machine leg press calf press: 4 set
constant circuit
50 x 8 into 150 x 8
50 x 8 into 150 x 8
50 x 8 into 150 x 8
50 x 8 into 150 x 8
MORE BLOOD! MORE PRESSURE! MORE F#$KING GROWTH!
Quad Sweep Leg Extensions: 6 sets of 60-120s timed
Iso squeeze at peak of every rep
70 x 1m 25s
70 x 1m 25s
70 x 1m 25s
70 x 1m 25s
70 x 1m 25s
70 x 1m 25s
LEAVING SWEAT AND BLOOD ALL OVER THE IRON!
Single arm Overhand Tricep pressdown: 3 sets of 40-70s
17.5 x 60s
17.5 x 60s
17.5 x 60s
rope cable hammer curl (from higher setting) ss Alt DB hammer: 3 sets of 8-12 reps
80 x 8 into 55's x 10
80 x 8 into 55's x 10
80 x 8 into 55's x 10
I REFUSE TO F#$KING LOSE!!!
Overhead behind the back rope cable Tricep press: 3 sets of 40-70s
Pulling from bottom
35 x 40s
35 x 40s
35 x 40s
HS High single arm curls: 4 sets of 12 forced reps
80 x 12 full
80 x 12 full
85 x 4 full 8 partials
85 x 4 full 8 partials
YOU NEED TO BELIEVE THAT YOUR THE BEST EVER! YOU NEED TO BELIEVE YOUR THE MOST BRUTAL MAN THATS EVER LIVED!
Cable underhand bar w/ Intraset stretches: 3 sets
47.5 x 12
30s weighted DB stretch (45 lb DB)
47.5 x 12
30s weighted DB stretch (45 lb DB)
47.5 x 12
30s weighted DB stretch (45 lb DB)
Wide Preacher curl bar curls Supersetted into standing w/ Intraset stretches: 3 sets
20 ps x 12 10
45s dc stretch
20 ps x 10 8
45s dc stretch
20 ps x 6 6
45s dc stretch
LOOSING MY F#$KING MIND IN THIS INSAAANITY!!!
Shortened BeastFitness BFR Protocol Tricep Rope Pressdowns
50 x 33
(15s bent over/15s upright)
50 x 22
(15s bent over/15s upright)
50 x 22
(15s bent over/15s upright)
BeastFitness BFR Protocol Machine Preacher
100 x 40
(15s bent over/15s upright)
100 x 30
(15s bent over/15s upright)
100 x 30
(15s bent over/15s upright)
...YOU'LL BOW BEFORE YOUR KING OF THIS IRON ASYLUM BEFORE THE END OF THE WORKOUT…MARK. MY. WORDS...
Postworkout Cooldown
15 minutes Hydro Massage Table
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Later on During the Day
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table
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02-10-2016, 06:08 AM #225
Tri Sets for Calves.. Austin just threw those in my mesocycle. Wise man.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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