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27-Jun-03, 07:34 AM
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#136
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Friday 06/27/03
Pause bench press
70kg for 10 sets of 3
Scapula depressions
B for 3 sets of 10
Overhead EZ-bar extension
27.5kg for 5 sets of 5
Squats
95kg for 7 sets of 3
Knees still seem fragile. Have lost almost all of my technique for squatting too. Sucks...
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30-Jun-03, 03:47 AM
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#137
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Monday 06/30/03
High pull from hang (varied grip)
70kg for 10 sets of 3
Snatch-grip deadlifts
100kg for 10 sets of 3
Barbell curl
37.5kg for 5 sets of 5
The 60-second rests are feeling a little more comfortable these days. 25 sets in roughly 40 min is OK. Feeling strong thanks to the creatine. |
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01-Jul-03, 03:46 AM
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#138
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Tuesday 07/01/03
Incline press
70kg for 10 sets of 2
Push jerks
45kg for 10 sets of 3
Triceps pushdown
30kg for 5 sets of 5
Decent workout. The push jerks flew overhead. That's what I like. Tried my hand at some front squats but my lower back seemed to disagree. The coming week of vacation might do me some good in that departement. I always get impatient when I'm slightly injured. It's only been a week since I had the first problems but I'm already feeling like I've blown the entire summer's worth of training. Easy now.... breath... |
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02-Jul-03, 04:59 AM
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#139
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Taking a vacation for a week. Havent' decided whether to do some light training or to lay off completely yet. I guess it depends a lot on the weather...
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02-Jul-03, 05:25 AM
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#140
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Registered User
Join Date: Jan 2003
Posts: 1,679
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But first to answer a question.
Quote:
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Originally Posted by KetoManiac
i was browsing through your journal and noticed you did/doing a modified version of ABCDE.
what kind of a modified version to be exact is it? like delta 1250?
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No, I don't do the Delta 1250. I think that the presentation of the ABCDE theory wasn't well done in the MM200 articels that presented it and that might have been opne of the reasons that some people didn't get the greatest results from it. (The Delta 1250 variation claimed that people got fat on the original ABCDE but I think that had mostly to do with the starting lines of the original article which mentioned eating junk food and still geting big and ripped. Too bad that part was never in the theory.)
I do 2-week phases, one bulk and one cut. I also use the Massive eating plan in planning my meals (i.e. protein+carbs up till 4 PM and then protein+fat the rest). The main difference between my phases is in the volume of food concumed and the supplements. Here's pretty much how it goes:
BULK
2 days (Monday and Tuesday) of high-protein eating.
1 day of medium protein eating.
3 days of high-protein eating
1 day of medium-protein eating.
During this phase I take in about 10-15 g of creatine each day (no loading necessary...) and I also have a tablespoon of peanut butter with my 8 PM protein shake and some Omega-3 caps (usually 3-5 g worth) with my 10.30 PM shake. For the rest of the day it's basically rice/pasta and chicken and the occasional shake. I do allow myself a pizza now and then and I try to make Saturday a kind of "cheat day" once in each phase. (If you want to I can make a more thorough run-through when I get home from vacation, I'll be gone a week.)
CUT
2 days (Monday and Tuesday) of low-protein eating.
1 day of medium protein eating.
2 days of low-protein eating
2 day of medium-protein eating.
This might sound unorthodox but it has worked really well for me. I also supplement with fat-burners every day and I recently experimented with pyruvate. For the 8 PM shake I only have a teaspoon of peanut butter and I skip the Omega-3 caps for the 10.30 PM shake. Otherwise the eating is pretty much the same as the bulk phase. Just clean eating.
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Originally Posted by KetoManiac
also, is it getting you good results muscle wise? or is it mainly to lose fat?
oh yeh, your pics are looking great  .definate improvement in chest and arms. |
Kind of answered your own question there. I think I have improved my overall muscle weight in this time. (I've only been on the ABCDE variation for about 8 weeks.) Had I been able to work legs properly I would probably have done a little better.
Hope all that helps,
ebon00 |
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02-Jul-03, 12:06 PM
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#141
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Registered User
Join Date: Jun 2003
Posts: 692
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Quote:
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Originally Posted by ebon00
But first to answer a question.
No, I don't do the Delta 1250. I think that the presentation of the ABCDE theory wasn't well done in the MM200 articels that presented it and that might have been opne of the reasons that some people didn't get the greatest results from it. (The Delta 1250 variation claimed that people got fat on the original ABCDE but I think that had mostly to do with the starting lines of the original article which mentioned eating junk food and still geting big and ripped. Too bad that part was never in the theory.)
I do 2-week phases, one bulk and one cut. I also use the Massive eating plan in planning my meals (i.e. protein+carbs up till 4 PM and then protein+fat the rest). The main difference between my phases is in the volume of food concumed and the supplements. Here's pretty much how it goes:
BULK
2 days (Monday and Tuesday) of high-protein eating.
1 day of medium protein eating.
3 days of high-protein eating
1 day of medium-protein eating.
During this phase I take in about 10-15 g of creatine each day (no loading necessary...) and I also have a tablespoon of peanut butter with my 8 PM protein shake and some Omega-3 caps (usually 3-5 g worth) with my 10.30 PM shake. For the rest of the day it's basically rice/pasta and chicken and the occasional shake. I do allow myself a pizza now and then and I try to make Saturday a kind of "cheat day" once in each phase. (If you want to I can make a more thorough run-through when I get home from vacation, I'll be gone a week.)
CUT
2 days (Monday and Tuesday) of low-protein eating.
1 day of medium protein eating.
2 days of low-protein eating
2 day of medium-protein eating.
This might sound unorthodox but it has worked really well for me. I also supplement with fat-burners every day and I recently experimented with pyruvate. For the 8 PM shake I only have a teaspoon of peanut butter and I skip the Omega-3 caps for the 10.30 PM shake. Otherwise the eating is pretty much the same as the bulk phase. Just clean eating.
Kind of answered your own question there. I think I have improved my overall muscle weight in this time. (I've only been on the ABCDE variation for about 8 weeks.) Had I been able to work legs properly I would probably have done a little better.
Hope all that helps,
ebon00 |
okay thanks for the help  . oh yeah, whats with the protein cycling? |
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02-Jul-03, 12:44 PM
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#142
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by KetoManiac
okay thanks for the help . oh yeah, whats with the protein cycling? |
It's the easiest thing to cycle. I keep a fairly close tab on my carbs for obvious reasons and if I go much lower than I am my brain will have less fuel. I don't want it to go slow on me so I keep my carbs up. Consequently, I cycle my protein because the body gets used to the same caloric intake. Actually, the protein cycling is part of the original ABCDE but not a lot of people seems to know that. |
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02-Jul-03, 04:15 PM
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#143
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Ok now the obvious question: how much is moderate? How much is low? I would guess moderate is somewhere around 1g/lb LBM? Low might be a little lower, high would be a little over 1g/lb bodyweight?
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09-Jul-03, 12:05 AM
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#144
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Where are you bud?
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09-Jul-03, 12:18 AM
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#145
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Registered User
Join Date: Jun 2003
Posts: 692
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Quote:
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Originally Posted by abarlament
Where are you bud?
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i think he went on vacation for a week or something :-\. |
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11-Jul-03, 05:07 AM
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#146
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Registered User
Join Date: Jan 2003
Posts: 1,679
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And now I'm back. Yeah, I went on vacation for a week. No training whatsoever which was kind of nice. First time I've had a layoff since 1998 (which was forced because of illness). Feels like my lowr bakc straightened itself out but I'll have to get int the gym Monday to see if it did.
To answer abarlament's question: I have no idea. If you know my plans you'll know that I don't count calories and I don't keep track of protein grams (heck, grams of anything really). That's just a nuisance that I feel isn't necessary. I just use simple measurements to keep track of my protein. If I have a baseline of 3 eggs (that's a medium day) for one of my meals I'll have 2 eggs on low days and 4 eggs on high days. The same kind of thinking applies to the amount of protein powder I use in my shakes. It's a simple way of cycling your protien which doesn't have you obsessing about grams this and grams that. Keeping track like that kind of takes the fun out of living for me. |
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11-Jul-03, 03:53 PM
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#147
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Welcome back, ebon00. |
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12-Jul-03, 03:24 PM
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#148
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by cursor
Welcome back, ebon00. |
Why thank you.  |
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14-Jul-03, 02:47 AM
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#149
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Monday 07/14/03
High pulls from hang
60kg for 8 sets of 5
Snatch- grip deadlift
90kg for 5 sets of 5
Barbell curl
40kg for 5 sets of 3
Started out slowly since I haven't had a layoff like this in years (last time I took a week off was in 1999 I think). And it was H-O-T, HOT!! Haven't trained without my sweatshirt more than once this year but today it was a must. Did some ab work (my usual tri-set) and 20 min on the bike. I have a feeling I'm gonna be sore tomorrow... |
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15-Jul-03, 03:15 AM
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#150
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Tuesday 07/15/03
Incline press
60kg for 6 sets of 5
Push jerk
45kg for 10 sets of 2
Triceps pushdown
32,5kg for 8 sets of 3
Front squat
60kg for 8 sets of 5
20 min of high-intensity work on the bike and I was done. Strange workout today. The inclines were a lot harder than they should've been. And then the push jerks literally flew up by themselves. Very odd. It was nice to be able to get through an entire workout of front squatting too, it's been a while. |
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Tags
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