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  1. #31
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by D-NUTZ View Post
    Cool. Empty stomach ( or pretty close), correct?

    Workout looks good. I am giving those Pec Minor dips a shot tonight.
    Ya I typically take it on an empty stomach or close. If you want to take in the morning I would just take it before breakfast. I would hit my cardio then take it while I got my first meal ready. I have also used it pre workout an hour or so after my pre workout meal.
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  2. #32
    OLYMPIAN D-NUTZ's Avatar
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    Quote Originally Posted by data4 View Post
    Ya I typically take it on an empty stomach or close. If you want to take in the morning I would just take it before breakfast. I would hit my cardio then take it while I got my first meal ready. I have also used it pre workout an hour or so after my pre workout meal.
    Yeah, first thing in the AM was what I was planning on.

    Thanks for the help.

  3. #33
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by D-NUTZ View Post
    Yeah, first thing in the AM was what I was planning on.

    Thanks for the help.
    Not a problem!
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  4. #34
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Any brand of DAA you like or use? I was looking at starting some maybe in a few weeks. Last thing I used was I-force Intimidate and really didn't noticed much difference other than it did help with sleep a bit. and with sooooo many types, just curious about what others like

  5. #35
    OLYMPIAN JRob's Avatar
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    You rolled out with the exact approach I did for the most part. CUt back a bit on areas that are ahead to make way for more frequency in the lagging areas. While upping cals and keeping 20min of liss in the morning, I don't think I trained legs once for an entire month and just focused all on my upper body. Strength is still no where what it was (nor am I anywhere near as heavy) before prep started, but have gained a decent amount of size up top and it's definitely noticeable to me. It's all about that priority training and no better time to strike hard than right after a show! Some people look at post show as a good time to relax and let the body breathe (which I totally understand), but I see it as an opportunity to get a good jump on things!
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  6. #36
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by lksurf2 View Post
    Any brand of DAA you like or use? I was looking at starting some maybe in a few weeks. Last thing I used was I-force Intimidate and really didn't noticed much difference other than it did help with sleep a bit. and with sooooo many types, just curious about what others like
    I have used a couple different brands. Currently (when I start again) I use bulk DAA powder from Needtobuildmuscle. It seems to be high quality as it doesnt upset my stomach like some others. Primaforce brand seemed to be pretty good as well.

    Quote Originally Posted by JimmyRob23 View Post
    You rolled out with the exact approach I did for the most part. CUt back a bit on areas that are ahead to make way for more frequency in the lagging areas. While upping cals and keeping 20min of liss in the morning, I don't think I trained legs once for an entire month and just focused all on my upper body. Strength is still no where what it was (nor am I anywhere near as heavy) before prep started, but have gained a decent amount of size up top and it's definitely noticeable to me. It's all about that priority training and no better time to strike hard than right after a show! Some people look at post show as a good time to relax and let the body breathe (which I totally understand), but I see it as an opportunity to get a good jump on things!
    I totally agree. I actually considered cutting my leg training back for awhile. I was thinking of maybe every other week. However, I am concerned that giving them that recovery time will just allow them to benefit that much more from each training session. How did your legs hold up to a month with no training besides cardio? That would be something I would consider doing at this point.
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  7. #37
    RX MEMBER switch's Avatar
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    Looking AWSOME data! Looking forward to following you along the road!

    Keep killing it man!

  8. #38
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Cool dude thanks

  9. #39
    RX MEMBER stbroering's Avatar
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    Looks like a great training plan. I'll definitely be following along. Let me know what you think about hitting arms twice a week. I've been thinking of doing that because I also want to concentrate on my arms this offseason, but i worry about overtraining the smaller muscles.

  10. #40
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by stbroering View Post
    Looks like a great training plan. I'll definitely be following along. Let me know what you think about hitting arms twice a week. I've been thinking of doing that because I also want to concentrate on my arms this offseason, but i worry about overtraining the smaller muscles.
    Ive actually done this in the past and it worked well. I think any muscle can be trained twice per week imo.
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  11. #41
    Team Provo, Chem Moderator Provo82's Avatar
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    Quote Originally Posted by data4 View Post
    Ive actually done this in the past and it worked well. I think any muscle can be trained twice per week imo.
    i agree to an extent, depends on the recovery ability of the individual and the way ones training twice per week. What your doing is smart and makes sense. Johns got me setup hitting a heavy leg day on tuesday then hitting a lighter leg day on friday. Back in the day before i had good arms i was training w ifbb pro edson prado at first he had me hitting bis w chest and tris w shoulders then as i got more advanced he had me doing things 2 diff ways. sometimes wed hit a fullblown arm workout after chest and another fullblown arm workout after shoulders. then sometimes wed hit a fullblown arm workout after chest and just bis or tris af ter shoulders. it worked well at the time for sure.

  12. #42
    Gym Mechanic seanmech's Avatar
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    Bit late but im in dude

  13. #43
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by data4 View Post
    Ive actually done this in the past and it worked well. I think any muscle can be trained twice per week imo.
    Thats why most research done on training shows training with a frequency of 2x a week most effective/optimal
    Not to mention how much overlap there is on your arms from Rowing and Pushing movements (bb rows, bench, dips, Pull-Ups..) so they are hammered more than people think.

    Funny thing is sometimes people who do less work for arms see them grow more. Anyway it wont hurt to try it out. All about learning your body and what works best!
    Last edited by The Solution; 07-17-2012 at 04:58 PM.
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  14. #44
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by Provo82 View Post
    i agree to an extent, depends on the recovery ability of the individual and the way ones training twice per week. What your doing is smart and makes sense. Johns got me setup hitting a heavy leg day on tuesday then hitting a lighter leg day on friday. Back in the day before i had good arms i was training w ifbb pro edson prado at first he had me hitting bis w chest and tris w shoulders then as i got more advanced he had me doing things 2 diff ways. sometimes wed hit a fullblown arm workout after chest and another fullblown arm workout after shoulders. then sometimes wed hit a fullblown arm workout after chest and just bis or tris af ter shoulders. it worked well at the time for sure.

    Quote Originally Posted by The Solution View Post
    Thats why most research done on training shows training with a frequency of 2x a week most effective/optimal
    Not to mention how much overlap there is on your arms from Rowing and Pushing movements (bb rows, bench, dips, Pull-Ups..) so they are hammered more than people think.

    Funny thing is sometimes people who do less work for arms see them grow more. Anyway it wont hurt to try it out. All about learning your body and what works best!
    Within reason everything can be hit twice. I feel your muscles and nervous system will both adapt. The way the split is set up makes a difference though. Varying volume can help offset the overtraining. Overtraining gets a bad rap though. If you ease your way into the body will adapt to alot more than most people realize.
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  15. #45
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by seanmech View Post
    Bit late but im in dude
    Awesome, glad to have you!!


    7-17-12

    Weight this morning was at 167.6. I hit back and some lower volume arms today. I split this into two sessions, one mid morning and the other was in the early evening.

    Session 1: Back

    -Meadows Rows: 2xwarm up
    12, 9, 6 increasing weight each set

    -Deadlift
    5x4 (started with an easy weight and increased each set till I hit a weight that put me at failure)

    -Standing CG High Cable Rows:
    3x12
    *On these I let my scapulas release after each rep and my lats stretch hard. On the contraction I squeezed hard. This had my lats on fire!

    -Hyperextensions:
    2x25

    -Lat Stretch

    Session 2: Low Vol. Arms

    Warm-up:
    V-Bar PD: 3x8
    EZ Bar Curls: 3x8

    Superset 1: 3 rounds
    -V-Bar PD: 12 reps
    -Cross Body Hammer Curls: 8 reps

    Superset 2: 3 rounds
    -Bench Dips w/ Added weight on my lap: 12 reps
    -EZ Bar Curls: 15 reps

    -Bi and Tri Stretch
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