RE: Looking for mass...
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RE: Looking for mass... - 4/3/2007 2:18:52 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
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Weighed in at 182 today. Lost some muscle while travelling.
Calipers are at another location...I will updat this in a reasonable fashion when I am settled.
Training today, similar to the above:
sets x Exercise WeightxReps E/C/I Rest
3x Deadlift 115x15 4/1/1 30
3x Squat 115x15 4/1/1 30
3x Bent Row 115x15 4/1/1 30
3x Dumbell Bench on Stability Ball 50x15/12/8 4/1/1 30
3x BB Curls 60x12/8/8 4/1/1 30
2x Lying Triceps extension on Stability Ball 30x15 4/1/1 30
2x Shoulder Press 60x12 4/1/1 30
2x Weighted crunch 20x15 4/1/1 30
50 minutes
Pre
5 G CM
5 G L-Arganine
7 G BcAA
During
5G Bcaa
Diluted banana
Post
7g BCaa post
Skin was about to rip off my muscles at end...shaking...
< Message edited by danmirage -- 4/3/2007 4:33:48 PM >
_____________________________
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... - 5/18/2007 12:15:11 PM
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David1991
Posts: 8765
Joined: 11/3/2006
From: New Jersey
Status: offline
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quote:
ORIGINAL: danmirage
Training today, similar to the above:
sets x Exercise WeightxReps E/C/I Rest
3x Deadlift 115x15 4/1/1 30
3x Squat 115x15 4/1/1 30
3x Bent Row 115x15 4/1/1 30
3x Dumbell Bench on Stability Ball 50x15/12/8 4/1/1 30
3x BB Curls 60x12/8/8 4/1/1 30
2x Lying Triceps extension on Stability Ball 30x15 4/1/1 30
2x Shoulder Press 60x12 4/1/1 30
2x Weighted crunch 20x15 4/1/1 30
50 minutes
jw is this hard for u? im sure u know what ur doing im just asking cause im not that strong and im 155lb. and u've been training for 20 yrs. or something and ur probablly much stronger than me but the deadlift and squat just seems like really light weight even for me.
< Message edited by David1991 -- 5/18/2007 12:16:59 PM >
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
pull up log:
http://www.discussbodybuilding.com/m_387807/mpage_2/key_/tm.htm#393722
(in reply to danmirage)
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RE: Looking for mass... - 5/19/2007 9:20:42 AM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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You are correct sir!
That client only has 115 pounds.
I can deadlift 4-5x that amount when I am training and I casually train with 300 pounds.
In order to make it more intense, I use EXTREMELY short rest periods and train with a ton of intensity through continuous maximal muscle activation. You can see the eccentric (lowering) is 4 seconds. But the Conccentric (raising) is 1 second/accelerated, with a 1 second maximal isometric contraction at either end.
Remember, Time Under Tension!!!!
1/2 way through this routine I am gasping for breath.
These routines are maintenance work while I am travelling.
Once I get moved in, you will see different routines!
_____________________________
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 David1991)
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RE: Looking for mass... - 6/7/2007 1:53:32 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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First, if there is a prior injury then I would make sure there are no imbalances or adaptation in the muscle patterns.
Break the cycle of injury. Then I would work up to it.
However, this IS NOT with maximal weight.
115 pounds is less than a warm up weight for me.
At maximal (or near) weight I doubt I would trry, much less be able to use this kind of acceleration.
That said, acceleration (velocity) recuits muscle differently than steady/slow motion.
Force x Velocity =
Force is the weight. So if the weight is higher, the velocity is likely lower.
_____________________________
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 rippedchick)
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RE: Looking for mass... - 6/7/2007 2:30:48 PM
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rippedchick
Posts: 5641
Joined: 1/8/2005
Status: offline
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Oh ok. I was worried there for a minute it sounded like you were gonna throw out your back! But I know you're too smart for that, that's why I asked.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to danmirage)
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RE: Looking for mass... - 6/16/2007 10:17:43 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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Well, that does it.
I am moved in and back from Vegas where I attended the (ISSN) International Society of Sports Nutrition annual conference.
Lots of good information there!
In the mean time...I don't have a scale...mine is in Vermont...oops.
So I will not bother with stats until I have all the equipment for proper measurements.
Meals every 3-4 hours
8:30
11:30
2:30
5:30
8:00
Pre w/o
Banana
Whey
Creatine
1 hour pre workout 3-5 grams
7:45 start
Velocity
1:0:pause to allow stretch to disperse:1
Deadlift
100 x12
150 x12
BCAA 5 grams
.035 g per pound of bodyweight or 1/4 teaspoon per 35 pounds
Chest DB press
35/side x12
50/side x13
1-arm bent row
50x15
70x12
Squat
100 x12
140 x13
SLDL
50x12
70x12
Military press
50x12
70x12
8:30 Coold down.
Post workout
Banana
Whey
9:15 Meal
Also using these supplements:
Fish Oil 2 teaspoons a day right now
Vegan One Multiple Multivitamin - AM
Glucosamine and Chondroitine - AM
C-500 - With some meals
B-50 complex - With some meals
Anti-Oxidant - PM
L-Arginine 4-6 grams pre bed
Just getting use to the space and pace.
Not trying to push RMs or anything...just mental preparation for next weeks workouts.
< Message edited by danmirage -- 6/16/2007 10:21:32 PM >
_____________________________
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... - 6/28/2007 1:00:13 PM
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bigkahuna
Posts: 2
Joined: 6/27/2007
Status: offline
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I have read alot of your posts and cannot figure out if you are a vegetarian or vegan or neither? If vegan, do you post a more detailed version of your diet and where most of your protein comes from?
(in reply to danmirage)
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RE: Looking for mass... - 7/8/2007 8:21:01 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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I was a vegan bodybuilder in the 80s and a Vegetarian Bodybuilder in the 90s.
It is all about food combining and making up for special vegetarian deficiencies like creatine and carnitine.
Protein is NOT generally the big deal. A proper balance of Calories is!
Bar weight is excluded (7' cap barbell = 20 lbs)
7/8/07
Bi BB curl
40x15
60x10
70x8
Tri DB FR Press
40x12
50x10
60x8
Shoulder
Military BB
50x15
70x12
90x9
rearLat free wt
10x15
10x15
10x15
abs weighted crunch
25x15
25x15
25x15
7/7/07
1 arm bent row db
40 x15
50 x15
70 x12
DB Bench
50x16
60x12
70x8
Leg-X
50x15
75x15
100x12
SLDL
50x15
70x12
90x12
7/1/06
Bent Row
50x20
100x20
120x12
140x10
Curl
50x12
60x10
Deadlift
60x20 deceleration/stop/explosive
Crunches
6/25/07 11:15
Deadlift
100 x15
150 x15
Chest BB press
100 x15
120 x10
bent row
100x15
150x10
DB Military press
30x15
70x12
Squat
100 x15
140 x15
sldl
50x15
70x15
11:50
_____________________________
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 bigkahuna)
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RE: Looking for mass... - 7/15/2007 10:16:52 PM
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IBendBarbells
Posts: 5883
Joined: 6/21/2006
Status: offline
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I never really checked out your journal before.. I notice your reps are high your weight is very light... I figured you would be using more your form must be very slow and controlled.
Talking to all the biggest guys I know I never realised that they all use the same rep ranges as you a couple told me that 10 was the lowest the normally go.. 15 - 18 reps being the highest.. But they gradually kept increasing weight over time so they are training is fairly large amounts of weight.. Do you ever do that? Increase your 15 rep range weight ? I thought you also add weight to your lifts as you bring down the reps?
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to danmirage)
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RE: Looking for mass... - 7/16/2007 5:15:06 PM
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IBendBarbells
Posts: 5883
Joined: 6/21/2006
Status: offline
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Hey thats pretty damn smart with the military press sdls to up the intensity. Standing military would probably help even more so wouldn't you think? Also would work the lower back as a secondary because its used as a stabalizing muscle.
Damn your a pretty smart guy. I have a hard time dieting... I really don't get to into It I mean I like to eat and I try to eat well but its hard for me to measure out everything so my newest diet is just don't stop eating Lmao. I don't think I have been eating enough at this weight anyways.
You don't have alot of time on your hands.... I bet you don't have much of a social life.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to danmirage)
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