Results 3,391 to 3,405 of 4675
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11-05-2015, 06:26 AM #3391
Inov8 Elite Performance
Mesocycle #24
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Seated Leg Curl
110 x 8 (3 Sets)
110 x 8 + 6 + 4 + 2 (Rest Pause)
Leg Press
7 Plates/Side x 8 (3 Sets)
7 Plates/Side x 8 + 6 + 4 + 2 (Rest Pause)
RDL
235 x 10 (3 Sets)
235 x 8 --> 185 x 8 ---> 135 x 10
Leg Extension
40 Each Leg x 12 (3 Sets)
40 Each Leg x 10 --> 30 x 10 --> 20 x 12
Reverse HS V-Squat
190 x 8 (3 Sets)
190 x 8 + 6 + 4 + 2 (Rest Pause)
Leg Press Calf Raise
4 Plates/Side x 15 (3 sets)
4 Plates/side x 15 + 10 + 10 + 5 (Rest Pause)
Post-Workout:
Chocolate Covered Fried Cakes, Cream Filled, Peanut Butter Filled Donuts:
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11-05-2015, 04:47 PM #3392
Not sure how the prices work out after you pay for the protein powder to add to the pancake mix. I figured I was saving money compared to the pancake mixes I saw at Vitamin Shoppe. I recently found a canister of P28 Pancake Mix that I had forgotten I bought from there but I have yet to try it. I had bought MetRX pancake mix in the past but again, thought the Kodiak Cakes might be more affordable.
Here's a guilty pleasure of mine that might make for a good translation to healthier version. Popeye's Red Beans and Rice with biscuits. There are some clone recipes out there but none that try to take it in a bodybuilding diet direction. Not sure biscuits are even in the realm of possibilities for a translation or if this is just one of those meals that has to be relegated into the cheat zone.
popeyes_red_beans_and_rice_01 copy.jpgWNBF Pro Bodybuilder
B.S. Degree Exercise Science
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11-05-2015, 08:24 PM #3393
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11-05-2015, 08:33 PM #3394
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11-06-2015, 06:24 AM #3395WNBF Pro Bodybuilder
B.S. Degree Exercise Science
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11-06-2015, 06:58 AM #3396
Inov8 Elite Performance
Mesocycle #24
Week 3 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Below Knee Rack Pull
335 x 6 (4 Sets)
335 x 6 + 6 + 4 + 2 (Rest Pause)
Wide, Neutral Grip Lat Pulldown
110 x 8 (3 Sets)
110 x 8 + 7 + 5 (Rest Pause)
Seated Cable Low Row
120 x 10 (2 Sets)
120 x 10 --> 100 x 8 --> 80 x 10
BiLateral DB Row
30's x 12 (3 Sets)
30's x 12 + 4 + 4 (Rest Pause)
Back HyperExtensions (on Leg Press)
BW x 20 (3 Sets)
HS Military Press
100 Each Hand x 8 (3 Sets)
100 x 8 + 6 +4 + 2 (Rest Pause)
Standing DB Lateral Raise
25's x 8 (2 Sets)
20' x 12 + 6 + 4 + 3 (Rest Pause)
Bent-Over DB Rear Delt Raise
10's x 30 (2 Sets)
Post-Workout:
Cellucor Chocolate Peanut Butter Marshmallow Brownie Bites
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11-07-2015, 07:03 AM #3397
Inov8 Elite Performance
Mesocycle #24
Week 3 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Lying Leg Curl
110 x 8 (3 Sets)
100 x 8 + 4 + 4 + 4 (Rest Pause)
Leg Extension
40 Each Legs x 10 (3 Sets)
40 Each Leg x 10 + 5 + 5 (Rest Pause)
Leg Press Feet High (Hamstring Focus)
7 Plates/Side x 12 (3 Sets)
7 Plates/Side x 12 --> 5 Plates/Side x 8 --> 4 Plates/Side x 12
DB RDL
85's x 10 (3 Sets)
85's x 8 + 6 + 4 + 2 (Rest Pause)
Safety Bar Squat
225 x 10 (3 Sets)
225 x 8 ---> 185 x 8 --> 135 x 10
Seated Calf Raise
2 Plates x 15 (3 Sets)
2 Plates x 15 + 10 + 5 + 5 (Rest Pause)
Post-Workout:
Mexican Taco's, Chalupa, Burrito, Fajita's, Chile Relleno, Rice & Beans:
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11-07-2015, 07:47 AM #3398
Cellucor Vanilla Whipped PBLean Pumpkin Spice French Toast
Recipe
Dry:
6 Slices Low-Carb Pepperidge Farms Bread
½ Scoop Whipped Vanilla Cor Performance Whey Molten Chocolate (20g)
Dash of Spelnda (3g)
Dash of Cinnamon (2g)
Dash Baking Powder (3g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Wet:
2 Egg Whites
½ Cup Almond Milk (114g)
Filling:
2oz Cream Cheese (32g)
3oz Pumpkin (50g)
Dash Splenda (3g)
Dash Cinnamon (2g)
Topping:
1 Serving MyOatmeal.com Pumpkin Spice PBLean (12g)
Directions
- Combine all dry ingredients in a mixing bowl (Whey, SF/FF Pudding Mix, Baking Powder, Splenda, and Cinnamon) except the bread.
- Add the Wet ingredients (egg whites + Almond Milk) and mix with a whisk, hand mixer, or stand up mixer. You could also use a magic bullet to blend the batter for the French toast.
- Pre-Heat a griddle to a medium power
- Take batter and place in a wide and shallow bowl to dip French toast in. Coat griddle with cooking spray, and dip a piece of bread in the batter, soak, and then apply to griddle. Repeat the process until griddle is full (3-4 slices).
- Allow French toast to cook for 2 minutes until bottom starts to rise. Flip with a spatula, and allow other side to cook for an additional 1-2 minutes until golden brown. Complete process until all 6 pieces are finished cooking.
- In a small bowl combine filling (Pumpkin, Cream Cheese, Splenda, and Cinnamon) set aside
- In a very small bowl mix 1 serving PB lean with enough water to make a sludge like consistency (very thick) to apply as a glaze to your finished product.
- Layer each piece of French toast with the filling, and stack French toast on top of each other until filling runs out. Apply PB Lean glaze by swirling spoon back and forth on top for presentation.
- Enjoy!
Macros
For Entire Recipe + Topping & Filling.
Calories ~ 575
Protein ~ 50g
Carbs ~ 80g
Fat ~ 6g
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11-09-2015, 06:53 AM #3399
Inov8 Elite Performance
Mesocycle #24
Week 4 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Barbell Row
135 x 8
155 x 8
185 x 8
240 x 8 + 4 + 4 + 4 (Rest Pause)
Pull-Ups
BW x 10 (3 Sets)
BW x 7 + 3 + 3 (Rest Pause)
DB Row
70' x 8
80 x 8
100 x 10 + 6 + 4 (Rest Pause)
Reverse Grip Lat Pulldown
100 x 12 (3 Sets)
100 x 10 --> 70 x 10
Single Arm Pulldown
25 Each Hand x 20 (3 Sets)
Standing Wide-Grip EZ Bar Curl
75 x 8 (3 Sets)
55 x 20
Narrow Grip EZ Bar Preacher Curl
70 x 15 (3 Sets)
65 x 10 --> 55 x 8 --> 45 x 10
Post-Workout:
Bearclaw and Chocolate Chip Cream Filled Cookies:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-09-2015, 04:07 PM #3400
Looks like a great workout and delicious post. Someone mentioned avoiding fats post workout as it slows absorption at the post workout window but I think you mentioned not being big on the window theory anyway. I'm guessing since you specified "each hand" that it was one of those individual cable set ups with 2 separate cables rather than actually doing one arm at a time?
WNBF Pro Bodybuilder
B.S. Degree Exercise Science
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11-10-2015, 06:54 AM #3401
Inov8 Elite Performance
Mesocycle #24
Week 4 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Incline Bench Press
135 x 5
185 x 5
225 x 5
235 x 8 + 6 + 4 + 2 (Rest Pause)
DB Flat Chest Press
90's x 10 (4 Sets)
100's x 12 --> 70's x 6 --> 50's x 8
HS Bench Press
3 Plates/Side x 10 (3 Sets)
3 Plates/Side x 10 + 5 + 5 (Rest Pause)
Cable Crossover
20 Each Hand x 20 (3 Sets)
EZ Bar Upright Row
80 x 8
80 x 10 + 8 + 4 + 3 (Rest Pause)
DB Shoulder Press
70's x 8 (2 Sets)
80's x 8 ---> 50's x 8 --> 30's x 10
DB Lateral Raise
10's x 25 (2 Sets) + 30 Second Stretch
Weighted Dips
BW + 75lb Chains x 12 (2 Sets)
BW + 75lb Chains x 12 --> BW + 50lb Chains x 10 ---> BW x 15
Cable V Triceps Pushdown
150 x 10 (2 Sets)
150 x 10 + 6 + 4 (Rest Pause)
Post-Workout:
Chocolate Shoppe Cookie Dough:
That is untrue ^^
http://forum.bodybuilding.com/showth...hp?t=165802131
Overall Cliffs:
- Nutrient Timing can be beneficial but window of opportunity is not as big as believed
- Provided protein rich meal 3-4 hours prior to training, there is no stress about immediate post-workout protein supplement or meal
- Consume .4-.5g/kg of LBM in a pre/post workout exercise window spaced 4-6 hours depending on meal size.
- Post workout carb intake does not meaningful increase aabolicsm unless doing a 2 a day workout session involving same muscle groups. Glycogen is not a limting factor if you can consume enough Carbohydrates daily in the 24 hour period.
and here:
http://www.jissn.com/content/10/1/5
What We Know About Post-Workout Nutrient Timing
AB: What did you actually find in your study?
Brad: This was a complex analysis. We first performed a basic meta-analysis where the effects of protein timing on strength and hypertrophy were compared without adjusting for any confounding issues. The results showed that timing had no effect on strength, but a relatively small yet significant effect was found for hypertrophy.
This initially led us to believe that we had confirmed the presence of a narrow “anabolic window of opportunity.” We then proceeded to perform a sophisticated statistical technique called regression, where we analyzed different variables (i.e. covariates) in isolation to see if they affected the outcome. This produced the most interesting finding of all: the quantity of protein consumed explained virtually all the variance in results!
Specifically, a majority of studies did not match protein intake between groups: the experimental group consumed substantially more protein than the controls. Thus, the average protein consumption in the control groups were well below what is deemed necessary to maximize protein synthesis associated with resistance training.
Only a few studies actually endeavored to match intake. We did a subanalysis of these studies. No effects were found on protein timing (and this was in spite of having to toss out a study that showed no effect because we weren’t able to obtain sufficient data for analysis).
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-12-2015, 06:02 AM #3402
Inov8 Elite Performance
Mesocycle #24
Week 4 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Seated Leg Curl
110 x 8 (3 Sets)
110 x 8 + 6 + 4 + 2 (Rest Pause)
Leg Press
7 Plates/Side x 8 (3 Sets)
7 Plates/Side x 8 + 6 + 4 + 2 (Rest Pause)
RDL
235 x 10 (3 Sets)
235 x 8 --> 185 x 8 ---> 135 x 10
Leg Extension
40 Each Leg x 12 (3 Sets)
40 Each Leg x 10 --> 30 x 10 --> 20 x 12
Reverse HS V-Squat
190 x 8 (3 Sets)
190 x 8 + 6 + 4 + 2 (Rest Pause)
Leg Press Calf Raise
4 Plates/Side x 15 (3 sets)
4 Plates/side x 15 + 10 + 10 + 5 (Rest Pause)
Post-Workout:
Cellucor S'mores Cupcakes:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-12-2015, 05:31 PM #3403
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11-13-2015, 07:01 AM #3404
Inov8 Elite Performance
Mesocycle #24
Week 4 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Below Knee Rack Pull
335 x 6 (4 Sets)
335 x 6 + 6 + 4 + 2 (Rest Pause)
Wide, Neutral Grip Lat Pulldown
110 x 8 (3 Sets)
110 x 8 + 7 + 5 (Rest Pause)
Seated Cable Low Row
120 x 10 (2 Sets)
120 x 10 --> 100 x 8 --> 80 x 10
BiLateral DB Row
30's x 12 (3 Sets)
30's x 12 + 4 + 4 (Rest Pause)
Back HyperExtensions (on Leg Press)
BW x 20 (3 Sets)
HS Military Press
100 Each Hand x 8 (3 Sets)
100 x 8 + 6 +4 + 2 (Rest Pause)
Standing DB Lateral Raise
25's x 8 (2 Sets)
20' x 12 + 6 + 4 + 3 (Rest Pause)
Bent-Over DB Rear Delt Raise
10's x 30 (2 Sets)
Post-Workout:
Bacon, Egg, and Cheese Tortellini Skillet:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-14-2015, 06:43 AM #3405
Inov8 Elite Performance
Mesocycle #24
Week 4 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Lying Leg Curl
110 x 8 (3 Sets)
100 x 8 + 4 + 4 + 4 (Rest Pause)
Leg Extension
40 Each Legs x 10 (3 Sets)
40 Each Leg x 10 + 5 + 5 (Rest Pause)
Leg Press Feet High (Hamstring Focus)
7 Plates/Side x 12 (3 Sets)
7 Plates/Side x 12 --> 5 Plates/Side x 8 --> 4 Plates/Side x 12
DB RDL
85's x 10 (3 Sets)
85's x 8 + 6 + 4 + 2 (Rest Pause)
Safety Bar Squat
225 x 10 (3 Sets)
225 x 8 ---> 185 x 8 --> 135 x 10
Seated Calf Raise
2 Plates x 15 (3 Sets)
2 Plates x 15 + 10 + 5 + 5 (Rest Pause)
Post-Workout:
New Orleans Ice Cream Company Banana's Foster:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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