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  1. #226
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by KevinCouch View Post
    Yes WE do. I found myself adding weight to my squats every workout which is great but I have to realize that I have lower back and knee issues that are going to FAIL if I don't train smart. We don't have steel cables for tendons...well except for Joe!
    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.

  2. #227
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    I'm not telling you anything you dont already know..just a reminder, weights dont mean chit. It's obvious to the seasoned guys that you are busting your ass and that's what makes the difference. Lift as heavy as you can with the most intensity you can. IMHO doing a 500lb squat for 2 reps then resting for 3 minutes to do another set is far less beneficial to muscle atrophy than doing a 225lb squat to complete failure with very little rest between sets.
    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!

  3. #228
    RX MEMBER mrky03's Avatar
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    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

  4. #229
    Administrator Mac's Avatar
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    Hey Joel, why the carbs before cardio in the morning?

    Isn't that counter-productive or is this just non-fasted cardio?

  5. #230
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by MacTech View Post
    Hey Joel, why the carbs before cardio in the morning?

    Isn't that counter-productive or is this just non-fasted cardio?
    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.

  6. #231
    Administrator Mac's Avatar
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    Quote Originally Posted by mrky03 View Post
    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.
    I don't swear by it, but you're right about HIIT vs LISS. HIIT really lit up my metabolism.

    I always popped BCAAs before cardio to stave off going catabolic.

  7. #232
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by MacTech View Post
    I don't swear by it, but you're right about HIIT vs LISS. HIIT really lit up my metabolism.

    I always popped BCAAs before cardio to stave off going catabolic.
    I've gotten results doing cardio both ways but I can't see spending 2 or 3 times as long doing it if I can get results going 16-20 min. Plus I hate cardio! lol

  8. #233
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by mrky03 View Post
    I've gotten results doing cardio both ways but I can't see spending 2 or 3 times as long doing it if I can get results going 16-20 min. Plus I hate cardio! lol
    I do to. IF I do start doing cardio for my prep, I'll do HIIT between 15-20 minutes. Plenty to rev metabolism plus you get aneorobic exercise HIIT to cut up wheels better without stringing them out!!

  9. #234
    RX MEMBER mrky03's Avatar
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    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!

  10. #235

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    Wow= the Machine!! Remenber Keith from WOTW? I think you are becoming his heir apparent..

  11. #236
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    Wow= the Machine!! Remenber Keith from WOTW? I think you are becoming his heir apparent..
    Ha! I thought about him the other day! I don't know if I'll ever be in his league!

  12. #237
    RX MEMBER mrky03's Avatar
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    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.

  13. #238
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    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.
    That's a hella load in just over an hour! Great job on the squats. If you havent squatted heavy in awhile it will def tax the CNS, plus dieting sucks the energy out ya too.

  14. #239
    RX MEMBER mrky03's Avatar
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    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!

  15. #240
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by mrky03 View Post
    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!
    That's real old school Arnold Style! That's a lot of work in 45 min. 10 weeks Joel!

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