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23-Jun-03, 03:04 AM
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#121
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Monday 06/23/03
High pull from the hang (varied grip)
62.5kg for 8 sets of 5
Snatch-grip deadlifts
95kg for 8 sets of 5
Barbell curl
42.5kg for 8 sets of 3
Gym was closed on Friday (and my girlfriend was temporarily back in town) so I didn't hit the weights then nor did I make up for the workmout on Saturday. First time I've missed a scheduled workout in... three years I think... Today's workout was a good 'un. I'm back on creatine which really helped the hihg pulls. The deads were murder though. I was breathing fire by the 6th set. It didn't get easier. Some cheating on the last two sets of curls.
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24-Jun-03, 02:59 AM
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#122
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Tuesday 06/24/03
Incline press
60kg for 8 sets of 5
Push jerk
47.5kg for 10 sets of 2
Pushdown
30kg for 8 sets of 3
Tried to get my squatting in but no dice. The deadlifts yesterday coupled with a game of badminton last night had me so sore and tight in the adductors that I couldn't even squat with the empty bar...  I'm getting old... |
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24-Jun-03, 09:33 AM
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#123
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Stick with it, old man. 
It's interesting to me to see your relatively high number of sets (low reps). You've previously noted that you don't think that failure is necessary (except perhaps once in awhile). How intense is that last rep of a set — barbell curls, for instance? |
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24-Jun-03, 12:27 PM
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#124
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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
It's interesting to me to see your relatively high number of sets (low reps). You've previously noted that you don't think that failure is necessary (except perhaps once in awhile). How intense is that last rep of a set — barbell curls, for instance?
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Depends on what week it is. First set, hardly at all. Last set, fairly hard. The real problem with my kind of training is conditioning. You need some serious strength endurance to train like this because of the limited rest periods (strict at 60 sec). I'm also trying to increase my weights slowly by 2.5-5 kg per week on most exercises. That's a bit on the high end for some smaller bodyparts like biceps so sometimes it gets a little hard. It's never absolute maximum though. If I feel that it could be I lower the weight so that I can make my reps.
I also have a little problem keeping the weights going up because of my diet approach. I'm still experimenting with my own version of ABCDE (which is a brilliant concept that was diluted thanks to the stupidity of the MM2000 writers) and that has me alternating 2-week phases. Since I add creatine for my bulk phases it gets hard to increase on that phase's improvements when I'm off the creatine (and lower on calories) when I'm in cut mode. So far so good though. |
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24-Jun-03, 01:54 PM
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#125
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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More mental toughness required on those non-creatine weeks, eh? I too like the idea of alternating shorter periods of variation. I'll keep following your progress — interesting.
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24-Jun-03, 03:46 PM
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#126
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Are you bulking or cutting this week? I'd say bulking because your push jerk went up like 4kg didn't it?
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24-Jun-03, 03:47 PM
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#127
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Also I gotta ask, what did you find wrong with the MM2000 article on the ABCDE? You obviously know more than me about this, so share! Thanks ebon
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24-Jun-03, 03:50 PM
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#128
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Registered User
Join Date: Dec 2002
Age: 26
Posts: 1,741
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Are you talking about Anabolic Burst Cycling Diet and Excercise?
Jock
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24-Jun-03, 04:22 PM
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#129
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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 abarlament
Are you bulking or cutting this week? I'd say bulking because your push jerk went up like 4kg didn't it?
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I'm bulking right now, yes. Started back this Monday. Like I said I'm trying to increase my weights slowly no matter what but some weeks are easier than others. I do vary between 3- and 2-rep sets on the push jerks though so the change in weight might be partially due to that.
Quote:
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Originally Posted by abarlament
Also I gotta ask, what did you find wrong with the MM2000 article on the ABCDE? You obviously know more than me about this, so share!
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I think that Phillips missed a few pertinent points. One that was never really pushed by the MM200 writers (at least not as far as I could see) was the protein cycling during the cutting phases. I've adapted this for both my phases so that I get excess protein on workout days when I bulk and cut back slightly on workout days when I cut. That way there's a simple, yet effective caloric cycling every week as well. The importance of not drastically overfeeding weren't focused on either (it was recommended to go roughly 500 kcal above maintenance). Instead the intro to the first piece talked about eating burgers and all kinds of fatty foods and gaining muscle while getting ripped. That was never part of the actual theory as it was put forth.
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Originally Posted by Jock
Are you talking about Anabolic Burst Cycling Diet and Excercise?
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In a kind of bastardized version, yes. I didn't care much for the exercise recommendations but just saying ABCD doesn't have quite the same ring to it. |
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25-Jun-03, 09:50 AM
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#130
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Registered User
Join Date: Jan 2003
Posts: 1,679
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RESULTS
OK, I finally got my hands on a new digital camera. It's only got 1.2 megapixles so the quality won't be the best. The pic attached here show what has happened to me in the past four months basically. Sadly, I haven't been able to get my best condition on film. That occured about 6 days ago. Now I have a slight bloat due to adding creatine to my diet again (I gain about 7 lbs every time I go on creatine, most of it is probably water). Nevertheless, you can see the difference. This shows what has happened to me over (just about) the entire course of this journal so far.
It was an absolute bitch trying to get the same pose down and having roughly the same lighting for the second pic. I think I managed OK but no more. Either way, I hope it's good enough for a direct comparison.
Last edited by ebon00; 25-Jun-03 at 09:53 AM.
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25-Jun-03, 04:35 PM
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#131
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Registered User
Join Date: Dec 2002
Age: 26
Posts: 1,741
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Fantastic work Ebon00, you look much more cut and defined. Can you post your "finished" stats?
Jock
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25-Jun-03, 05:03 PM
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#132
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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The differential is substantial! It just goes to show what can be done with concerted effort and dedication to a quality program. Fabulous (or is that "flab-u-less") work. |
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26-Jun-03, 02:34 AM
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#133
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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 Jock
Fantastic work Ebon00, you look much more cut and defined. Can you post your "finished" stats?
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Honestly, I have no idea. Can't say that I care either. The scale at my gym broke about mid-April and I haven't bothered getting on a scale since. I prefer checking the mirror and that has worked well.
I should probably state that the first pic isn't exactly representative of how I generally look. That was taken after about a month of totally outrageous bulking (more fat than muscle) when I gained about 25 lbs. Experiments don't always turn out well.  |
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26-Jun-03, 02:37 AM
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#134
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Thursday 06/26/03
Wide-grip pullup
B+7.5kg for 8 sets of 3
Shrug (varied grip)
120kg for 8 sets of 5
Incline dumbell curl
12.5kg for 5 sets of 5
Seated leg curl
55kg for 5 sets of 5
Woke up this morning and felt like death warmed over. Spent last night in the studio and didn't get to bed until 2 AM. That means I slept about 4 hours (max). I felt like lead and my joints were more than a little rusty. So I did the only reasonable thing, I reduced overall workload (26 sets instead of 35) and substituted a deliberate exercises for my high-skill, explosive lift (shrugs instead of power snatch). Still was a bastard of a workout. |
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26-Jun-03, 04:14 AM
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#135
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Registered User
Join Date: Apr 2003
Age: 28
Posts: 553
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well done on the obvious increase in LBM and drop in BF.
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Tags
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