Monday, November 14, 2011

11/13/11-Lower

Gym at 3:30PM

Squats
300x6
275x8
250x10

5min rest between sets

These were relatively easy. I could have cranked out a rep or two more, but I didn't want to take things to failure. Side note: Did these barefoot. Felt great.

SLDL
195x8x3 w/ 3min rest

FEEL THAT STRETCH! Hamstrings were definitely fried after these.

Leg Extensions
285x15, 3min rest
285x12

Lying Leg Curls
125x10
110x11

Opted to include some bicep work at the end since they're lagging a bit.

Barbell curls
70x10x2, 2min rest
60x12

Good workout. Felt tough, but I'm still getting used to the higher volume. Also, I am tempering myself by not explicitly seeking failure, which helps. I believe my routine will be moving more towards a 4 day split of upper/lower, similar to Lyle McDonald's Generic Bulking Routine. The compounds will still be RPT, but in my opinion, I feel RPT to be more successful for maintaining strength effectively while dieting.

Nutrition
170p/315c/93f

Pretty sedentary for the day except for the tough workout. Had some NEAT running errands in the morning, but other than that, not much. Est. +500 or so

Highlight: Tried out some Ben and Jerry's PWO. Had half a pint of "Late Night Snack". One word, EPIC. Sweet, salty, creamy, crunchy. Truly zen-like mastery of Ying and Yang ^_^



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9 comments:

  1. AnonymousNovember 19, 2011 at 5:44 PM

    damn man that's quite a bit of volume! keep it up man your numbers are lookin good!

    ReplyDelete
  2. AmatellaNovember 19, 2011 at 5:45 PM

    amatella from askscooby ;) ^^

    ReplyDelete
  3. AnonymousNovember 21, 2011 at 9:49 AM

    Hei JMC , what training do you recommend for loosing weight?

    ReplyDelete
  4. AnonymousNovember 21, 2011 at 9:53 AM

    when loosing weight *

    ReplyDelete
  5. CupOfJoeNovember 21, 2011 at 12:34 PM

    Lowered volume, heavy compound lifts with full recovery between sets

    ReplyDelete
  6. AnonymousNovember 21, 2011 at 12:40 PM

    could you give me an example of what you would do on a cut ? if you don't mind..

    ReplyDelete
  7. CupOfJoeNovember 21, 2011 at 2:22 PM

    2-3 sets of heavy compound work followed by 2-3 sets more "isolation" movements per muscle group.

    Ex)

    Squats: 2-3sets heavy
    Leg Extensions: 1 set, 12-15reps
    Leg Curls: 2 sets, 10-12 reps

    You get the idea

    ReplyDelete
  8. AnonymousNovember 22, 2011 at 5:25 AM

    ok , thanks

    ReplyDelete
  9. AnonymousNovember 28, 2011 at 10:01 AM

    Should i get 2X Upper push days every other week , or just 2X deadlift/squat and 1X upper push every week and vary them so that i have 4-5 days between training?thx

    ReplyDelete

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