RE: Looking for mass...
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RE: Looking for mass... - 8/16/2006 4:56:20 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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quote:
ORIGINAL: danmirage
Well...don't think the higher weights HAVE to be only done slow....
You meant to say higher reps I'm assuming? I know they don't have to be done slow, but right now I'm doing my sets fast with low reps, so the exact opposite would be slow high reps. I figured I'd kill more birds with my stone this way 
quote:
ORIGINAL: danmirage
If you do each bodypart 1x per week...you could hybridize for 2 weeks and see what happened.
What you can do is do a second higher rep 10-15 or 25-40 low volume (3 sets per bodypart) workout 4 days after the first workout.
The recovery time for this second workout is only 2-3 days.
So: Monday Back and Friday hi-rep Back...
Then you will start to bring more hypertrophy to the Type IIa and Type IIb fibers (10-15) and Type I (25-40)
This sounds like a good idea, thanks!
quote:
ORIGINAL: danmirage
And we now know that changing the routine up weekly leads to more hypertrophy than say every 4 weeks.
This is true but my issue with changing the routine every week is that it's hard to ensure you're progressing with your weights. For example, how do I know I'm going to increase chest strength if I'm doing low reps one week, high reps another week, hybridization, etc. That's why I prefer a more predictable routine, so that I can look at last week and say okay I benched 170 last week, lets go for 175 today.
Anyways, thanks for the hybrization tip, and I'll quit hijacking your journal now 
(in reply to danmirage)
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RE: Looking for mass... - 8/18/2006 10:18:58 PM
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danmirage
Posts: 6020
Joined: 11/20/2005
Status: offline
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8/18/2006
1-10 (10 =best)
(7) Sleep quality
(8) Workout intensity capacity
(8) Mental Focus
(8) Energy
(8) Mood
(10 ) Water intake
(7) Adherence to meals
Diet
covered in a friend's store for 10 hours and so I used 2 MRPs during "work" as well as my normal meal.
Training
Set 1 warm up set with a weight that would allow 20....for 10 reps
Set 2 warm up set with a weight that would allow 12...for 8 reps
Set 3 same as set #2 but 6 reps
Set 4 Select a weight that would allow 4-6 reps to MMF
Set 5 Select a weight that would allow 4-6 reps to MMF (if #4 was over 6 reps...go up in weight)
Exercises...
Squat (closer to 4-6 failure at 305...but still need to go heavier)
Deadlift (need to go heavier)
Standing Calf Raises - great
Chest Press Incline - was not paying attention to the weight...was very in the muscle
Cable Row - great...rrrr I think...brutal
Upright Row - oooch great
Preacher Curl - Yea great
Over head Tri-Press - i was too strong...need more weight next time
Took under an hour!
Next training is 8/20/06
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
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RE: Looking for mass... - 8/20/2006 10:33:40 PM
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danmirage
Posts: 6020
Joined: 11/20/2005
Status: offline
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Weight 193.5
8/19/2006
Rest day - had to clean a mold infestation..that is never good.
1-10 (10 =best)
(8) Sleep quality
(-) Workout intensity capacity
(7) Mental Focus
(8) Energy
(8) Mood
(10 ) Water intake
(8) Adherence to meals
8/20/2006
1-10 (10 =best)
(9) Sleep quality
(9) Workout intensity capacity
(8) Mental Focus
(8) Energy
(8) Mood
(10) Water intake
(10) Adherence to meals
Diet
Spot on.
Felt really bloated before the workout, but after I felt great again!
Training
Set 1 warm up set with a weight that would allow 20....for 10 reps
Set 2 warm up set with a weight that would allow 12...for 8 reps
Set 3 same as set #2 but 6 reps
Set 4 Select a weight that would allow 4-6 reps to MMF
Set 5 Select a weight that would allow 4-6 reps to MMF (if #4 was over 6 reps...go up in weight)
Exercises...
Squat - 305
Deadlift - 295
Standing Calf Raises - 225
Wide grip pulldown - 175 (limited by bodyweight)
Chest Press Decline - 175 (limited by bodyweight)
Militart Press - 70
Hammer Curl - 70
Skull Crushers - 90
Weighted Crunches - 80
Took under an hour!
Next training is 8/22/06
8/21 or 8/22 I will do stats again
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
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RE: Looking for mass... - 8/22/2006 9:09:28 PM
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Coulaid
Posts: 1069
Joined: 5/21/2006
Status: offline
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Nice journal nice 2lbs increase in LBM while dropping bf = x100000000
**Subs**
_____________________________
ISS Board Rep
ISSCoulaid@gmail.com
ISS: For Athletes, By Athletes
Oh Yeah!
(in reply to danmirage)
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RE: Looking for mass... - 8/23/2006 1:30:08 PM
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sied1922
Posts: 186
Joined: 7/2/2006
Status: offline
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i can deff see that loging measurments have helped you alot in keeping tack of training and diet, after i'm done with my program i'm deff gona borrow from your workout, i'll hopefully get to 150-165 lbs and 8% bf in a year
(in reply to Coulaid)
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RE: Looking for mass... - 8/24/2006 10:02:52 AM
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danmirage
Posts: 6020
Joined: 11/20/2005
Status: offline
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August 23 2006
1-10 (10 =best)
(8) Sleep quality
(10) Workout intensity capacity
(7) Mental Focus
(8) Energy
(8) Mood
(10) Water intake
(10) Adherence to meals
Diet
Perfect
Training
Set 1 warm up set with a weight that would allow 20....for 10 reps
Set 2 warm up set with a weight that would allow 12...for 8 reps
Set 3 same as set #2 but 6 reps
Set 4 Select a weight that would allow 4-6 reps to MMF
Set 5 Select a weight that would allow 4-6 reps to MMF (if #4 was over 6 reps...go up in weight)
SET 6 25 reps with initial weight or a slight drop
Exercises (max weight used approx)
Squat - 315
Deadlift - 295
Standing Calf Raises - 225
Chest Press - 185 (limited by bodyweight)
Bent Row - 195 (limited by bodyweight)
Military Press - 70
Curl - 90
Close Grip Pushdown - 80
OK, that set of 25 at the end of each one was fun but a killer.
Took 75 minutes!
August 24 I will do abs.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to sied1922)
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RE: Looking for mass... - 8/25/2006 9:43:44 PM
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danmirage
Posts: 6020
Joined: 11/20/2005
Status: offline
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August 24 was my birthday..so...
I went to a session of the Stowe Music Festival. There was a visiting Flute player, Horacio Franco. The Flute he plays is the Recorder. He was quite extraordinary. Myself, having played with Irish Whistle players for years, some of them very skilled, I have come to appreciate the fingerwork and breath control. This man played selections from Bach, Telemann and others. Quite remarkable! Then I took myself for sushi... August 25 2006I went to another session of the Stowe Music Festival..which is right in the middle of my workout time..so I did half... 1-10 (10 =best)
(10) Sleep quality
(10) Workout intensity capacity
(9) Mental Focus
(10) Energy
(9) Mood
(10) Water intake
(10) Adherence to meals
Diet
Perfect
Training
Set 1 warm up set with a weight that would allow 20....for 10 reps
Set 2 warm up set with a weight that would allow 12...for 8 reps
Set 3 same as set #2 but 6 reps
Set 4 Select a weight that would allow 4-6 reps to MMF
Set 5 Select a weight that would allow 4-6 reps to MMF (if #4 was over 6 reps...go up in weight) Exercises (max weight used approx) Chest Press Incline - 155 (limited by bodyweight)
Cable Row - 195 (limited by bodyweight)
Upright Row- 60
Preacher Curl - 60
Overhead Tri Press- 90
Took 30 minutes I will do Lower Body and Abs 8/25/06
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
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RE: Looking for mass... - 8/26/2006 5:03:57 AM
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sied1922
Posts: 186
Joined: 7/2/2006
Status: offline
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Happy Birthday!!
 *the red one holding the balloon is you.
(in reply to danmirage)
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RE: Looking for mass... - 8/26/2006 8:42:45 AM
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sied1922
Posts: 186
Joined: 7/2/2006
Status: offline
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it's the least i can do for you helping me so much
(in reply to danmirage)
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RE: Looking for mass... - 8/29/2006 11:34:56 PM
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danmirage
Posts: 6020
Joined: 11/20/2005
Status: offline
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8/29/2006
1-10 (10 =best)
(10) Sleep quality
(9) Workout intensity capacity
(8) Mental Focus
(9) Energy
(8) Mood
(10) Water intake
(9) Adherence to meals
Diet
I will go a few days and see if I am still gaining weight...since I only added .6 pounds muscle but gained a pound that argues for still being in about a 3400 calorie weekly surplus...
Had to be out on business so I had 2 meal replacement bars to cover for a meal...and hour later I had more protein and 1/2 a mango and 30 minutes later worked out...
Exercise
Not going past failure but to a point just short of near positive failure
Warm up!
Bench press 3 sets 6 reps
Incline press 2 sets 10 reps
Decline Bench press 1 set 20 reps
Skull Crusher 3 sets 6 reps
Overhead triceps press 2 sets 10 reps
Triceps pushdown 1 set 20 reps
Standing Leg Curl 3 sets 6 reps
Lying Leg Curl 2 sets 10 reps
Stiff Leg Dead lift 1 set 20 reps
Standing calf raises 3 sets 6 reps
Seated calf raises 2 sets 10 reps
Donkey calf raises 1 set 20 reps
2 sets ball crunches 20 reps each
Took about 45 minutes and had a realy nice feeling after!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
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RE: Looking for mass... - 8/31/2006 8:16:29 PM
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danmirage
Posts: 6020
Joined: 11/20/2005
Status: offline
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8/31/2006
1-10 (10 =best)
(10) Sleep quality
(9) Workout intensity capacity
(7) Mental Focus
(9) Energy
(8) Mood
(10) Water intake
(9) Adherence to meals
Diet
Some foods not available so I improvised.
Exercise
Not going past failure but to a point just short of near positive failure
Day 2
Squat 3 sets 6 reps
Squat 2 sets 10 reps
Squat 1 set 20 reps
Military Press 3 sets 6 reps
Military Press 2 sets 10 reps
Military Press 1 set 20 reps
Cable rows 3 sets 6 reps
Cable rows 2 sets 10 reps
Cable rows 1 set 20 reps
Curls 3 sets 6 reps
Curls 2 sets 10 reps
Curls 1 set 20 reps
Took 40 minutes - feels great.
Next time I will switch the movements around in each group.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
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RE: Looking for mass... - 9/2/2006 8:05:33 AM
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danmirage
Posts: 6020
Joined: 11/20/2005
Status: offline
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9/1/2006
1-10 (10 =best)
(10) Sleep quality
(9.5) Workout intensity capacity
(8) Mental Focus
(9) Energy
(8) Mood
(10) Water intake
(9) Adherence to meals
Diet
Ate all my normal food but some things were not cooked at the right times so I re-arranged..no banana post wo but the PWO shake was bigger
Exercise
Not going past failure but to a point just short of near positive failure
Warm up!
Decline Bench press 3 sets 6 reps
Bench press 2 sets 10 reps
Incline Bench press 1 set 20 reps
Overhead triceps press 3 sets 6 reps
Triceps pushdown 2 sets 10 reps
Skull Crusher 1 set 20 reps
Standing Leg Curl 3 sets 6 reps
Lying Leg Curl 2 sets 10 reps
Stiff Leg Dead lift 1 set 20 reps
Standing calf raises 3 sets 6 reps
Standing calf raises 2 sets 10 reps
Standing calf raises 1 set 20 reps
Took about 45 minutes and had a realy nice BIG feeling after!
< Message edited by danmirage -- 9/2/2006 8:06:34 AM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
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