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Thread: Pump up the VOLUME!
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02-10-2011, 11:23 AM #226
True Dat! If we try and keep up with the Zen Master we will end up in traction! The theory behind DC training or any other good training philosophy is to keep making improvements. Adding weight every time is not the only way to improve. I am constantly trying to improve my form, going deeper, with more time under tension, slower negatives, etc. anything that can increase the stress on the muscle trained without adding too much stress on the ligaments and tendons. I have felt more stress on my quads that way versus packing on the poundages. Although I do agree with Steve, a combination of all the above is very effective.
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02-10-2011, 03:54 PM #227
Thanks for the reminder! I have trained heavy (for me) with low reps and long rest periods for years. Paid the price many times! One thing I've noticed about older lifters is the really good ones learn how to get the most out of moderate to light weights.
A real eye opener for me was watching a video of Robby Robinson workout. He was using really light weights but you could just tell he was getting a great workout.
I'm reinventing myself this year, tired of nagging injurys and I want to be able to keep lifting till I'm Jack Lalanne's age!
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02-10-2011, 04:05 PM #228
Haven't posted my diet in a while. Still doing the timed carbs thing, I feel much better and I don't really ever get hungry or weak feeling the way I did on lo carbs.
Typical training day menu...
meal 1
5:00am pre cardio, 30g waxy maize/24g whey protein
16 min. HIIT cardio on recumbent bike.
meal 2
6:00am post cardio
2 cups liquid egg whites/1 half cup oats/cinnamin/splenda
Mixed in blender
meal3 8:30 am
6oz chicken breast/8oz broccoli
meal 4 11:30 am
6 oz chicken breast/ 8 oz broccoli
1:30pm
24g whey
3:00pm
pre workout
30g waxy maize/24g whey
4:00pm
post workout
30g waxy maize/ 24g whey
5:00pm
24g whey/3 rice cakes
6:00pm
5 oz chicken/tilopia or salmon/30g potato or rice
8:00
24g whey/20g natural peanut butter
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02-10-2011, 04:13 PM #229
Hey Joel, why the carbs before cardio in the morning?
Isn't that counter-productive or is this just non-fasted cardio?
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02-10-2011, 04:17 PM #230
I've tried fasted cardio when I did LISS. It just makes me flat and I lose muscle. I've gotten much better results with HIIT, its all about total calories burned. The blood sugar spike before training helps protect muscle. I know there are people who swear by fasted cardio though.
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02-10-2011, 04:24 PM #231
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02-10-2011, 04:34 PM #232
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02-11-2011, 05:04 PM #233
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02-11-2011, 05:13 PM #234
Good one today,
seated dumbbell press tri setted with laterals and bent laterals. 30-45 sec between tri sets
db press- 40x15,50x12,60x12,70x10,80x6,65x8
lateral raise- 20x12,25x12,30x12,30x10,35x7,25x10
bent lateral- 25x15,30x15,35x12,40x12,45x10,45x8
dumbbell shrug- 110x15,120x15,130x15,140x10,150x8
30 sec between sets of shrugs
barbell curls supersetted with lying extensions
barbell curls- 65x12,85x12,95x10,105x10
extensions- 70x12,90x12,100x10,110x8
incline hammer curls supersetted with rope extensions
incline curls- 30x12,35x10,40x10,40x8
rope extensions- 50x15,60x12,70x9,80x7
cable curls super setted with rope pushdowns
cable curls- 50x10,8
pushdowns- 50x10,8
wrist curls
95x12,9,8
Pumped City!
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02-11-2011, 06:18 PM #235
Wow= the Machine!! Remenber Keith from WOTW? I think you are becoming his heir apparent..
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02-11-2011, 08:05 PM #236
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02-12-2011, 12:50 PM #237
Saturday morning leg blast. If I were giving myself a grade it would be a B today. I just wasn't on my game, maybe because of the time of day or maybe just feeling the effects of my diet. Had a hard time catching my breath between sets.
standing calf raise
155x15,225x12,255x12,270x10,285x10
seated calf
4x10 with 3 plates
45 sec between sets of calf exercises
squats
135x15,225x10,275x10,315x10,335x8,365x6,315x10
Rested about a minute between sets of squats. Hadn't gone very heavy in a few weeks so maybe that was a factor.
leg press
580x10,10,10,10
45 sec between sets
leg ex supersetted with leg curls
leg ex 225x10,10,10,10
leg curl 75x10,10,10,10
seated leg curl
130x10,10,10,8
sldl
225x10,10,10
Was planning on going heavier on sldl but I was getting pretty gassed by the time I got to them. Plus my lower back was feeling a little tight.
Finished in 1 hour 10 min.
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02-12-2011, 05:29 PM #238
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02-14-2011, 07:31 PM #239
Old school chest and back today!
benchpress supersetted with pulldowns
benchpress 135x12,185x12,225x10,235x10,245x6
pulldowns 160x12,170x12,180x10,200x10,220x6
incline dumbbell press supersetted with seated cable row
incline db 70x12,75x10,80x10,90x7
seated cable 160x12,180x12,200x10,220x8
flat flys (30 sec between sets)
65x12,12,10
old school T bar rows
3 plates x 12
3 1/2 plates x 10
4 plates x 8
4 1/2 plates x 8
pullover and press
95x12,115x12,8
Finished in 45 min. This old school stuff works! Abs are coming in, back is getting lean. You can see the lower back and lats insertions. 10 weeks to go!
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02-14-2011, 08:17 PM #240
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