Schredder's cycle log............

[Southernfish]

Down a couple lbs today @ 210lbs. Food intake has been up the last week since starting and havent missed a meal. I tend to drop weight when I work nights, so well see where I end up at the end of week 2 as I have the next week to focus on nothing but training.

Cheat day today!

 

[bigben66]

Watching this with interest buddy...

I know you'll give this all you've got and the results will be shocking!

Subscribed!

 

[Southernfish]

Shouders/tris/calves today........

Seated HS press 25x25 45x15 70x12 90 2x10 + dropset on last set
Incline BB press 135 3x10
DB front raises 2x10 15lbs
DB side laterals 3x10 20lbs
Standing single arm rear delt cable movement 2x12 20lbs
Bent over reverse flys 2x12 15lbs
High rope pulls 2x12 40lbs
BB shrugs 3x12 225lbs

Close gri[ skullcrushers 3x12 75lbs superset with presses with the same bar
Reverse grip straightbar cable pushdowns 3x12 100lbs last set was a triple drop set
Cable kickbacks 3x12 20lbs

Legs press calve extensions 8 plates 12 reps 3 sets
seated calve raises 110lbs 3x12
standing calve raises 155lbs 3x12

Shoulders looked like someone had poked a straw into them and blew them up like a balloon, crazy pump. I don't have many days set aside for shoulders as they grow very easily I find and I tend to be pretty shoulder dominant on chest day so they worked then as well. right now every two weeks I have a shoulder day.

Back and Bis tomorrow.

 

[Southernfish]

Back today....

Wide grip behind the neck pull downs for warm up 120x15 135x12 150x10 165x8
Iso lateral HS pulldown 3x10 100lbs
DB rows 3x8 85lbs
Wide grip cable rows 3x8 195lbs
Rack pulls 365 3x8
Reverse peck deck 3x12 50lbs

Skipped bis today, gonna blast bis and tris tomorrow, I havent had an arm day in months, i train them after larger muscle groups, im looking forward to it.

 

[Southernfish]

So, not sure if I caught a bug or have a touch of the 'test flu' but either way i feel like a bag of shit. Knowing that the workouts when you dont wanna go to the gym are the ones that count, i pounded some C4 and ripped it up bis/tris style......

Straight bar cable pushdowns 100x15 120x12 140x10 160x8+dropset
Straight bar cable curls 80x15 100x12 120x10 140x8+dropset
Double arm DB overhead extension 3x8 85lbs
DB Curls standing single arm 3x10 30lbs
Neutral grip tricep machine 3x12 100lbs
Standing double arm cable curls 3x12 40lbs
Single arm reverse grip pushdown 3x12 50lbs
Incline DB curls double arm 3x12 25lbs

Pump city, i havent had an actual arm day in months and they blew up!!!! Great workout, but now its rest time, eat time and try to get rid of this damn cold time!!!!!

 

[snowpatrol123]

So, not sure if I caught a bug or have a touch of the 'test flu' but either way i feel like a bag of shit. Knowing that the workouts when you dont wanna go to the gym are the ones that count, i pounded some C4 and ripped it up bis/tris style......

Straight bar cable pushdowns 100x15 120x12 140x10 160x8+dropset
Straight bar cable curls 80x15 100x12 120x10 140x8+dropset
Double arm DB overhead extension 3x8 85lbs
DB Curls standing single arm 3x10 30lbs
Neutral grip tricep machine 3x12 100lbs
Standing double arm cable curls 3x12 40lbs
Single arm reverse grip pushdown 3x12 50lbs
Incline DB curls double arm 3x12 25lbs

Pump city, i havent had an actual arm day in months and they blew up!!!! Great workout, but now its rest time, eat time and try to get rid of this damn cold time!!!!!

I felt shitty all day; moseying around the pumpkin fair...tried to gym this morning but ended up just sleeping until it was time to hit the road

By the time I made it to the dungeon...I mean gym tonight...I had 45 mins to cram as much arms as possible; which ended up being not enough especially with all this garbage in my lungs...

All that being said - I feel you bro; get well soon.

 

[Southernfish]

Cheers my man, ya it sucks, I havent been sick in over a year!! So today it just feels like a head cold, stuffy nose, congestion in the lungs, pressure in the head. So at least its not the flu!!

Might do legs today but ill see how I feel as the day goes on.

 

[bigben66]

Just perusing your workouts, you certainly tick all the boxes...
Training with good variety, sensible rep ranges and high intensity - couple all this with the gear you're running from PSL
You can't not make gains bro...

Have fun!

 

[Southernfish]

Just perusing your workouts, you certainly tick all the boxes...
Training with good variety, sensible rep ranges and high intensity - couple all this with the gear you're running from PSL
You can't not make gains bro...

Have fun!

Cheers brother!
Ya i think the variety and execution if the exercise is going to be keep this time around. The way I train this cycle is completely different from last cycle. I have been studying and researching and learning about how each individual muscle groups moves and what its function is from a scientific standpoint and how to properly perform exercises and movements bases on how the muscle was designed to move. Just these small adjustments to what I have been doing has made a difference already.

Gonna hit legs today, my cold is going away I feel much better today, woke up last night soaking wet. So must have sweated the cold right out.

Ill post my workout later on today, its gonna be a good one.

 

[snowpatrol123]

Wish you were in etown bro; I could use some motivation to hit it this afternoon.

Hijack alert...it should be legs today for me too but since it's carb deplete/peak week just doing fullbody workouts without cardio

Kill it, post a good writeup and motivate me to do the same

 

[Southernfish]

Wish you were in etown bro; I could use some motivation to hit it this afternoon.

Hijack alert...it should be legs today for me too but since it's carb deplete/peak week just doing fullbody workouts without cardio

Kill it, post a good writeup and motivate me to do the same

Oh man, Id kill to live there some days, lol, I was actually think I havent been down there in ages either. Will give you a good motivational write up soon as Im done brother! Chiro+massage, then gym. I fuckin LOVE leg day!!!

 

[Southernfish]

Oh ya couple cheat meals yesterday.....

Went to Wendys had two Asiago Chicken Ranch sandwiches and a frosty for one cheat meal and baked spaghetti and garlic bread and ice cream for the other.

Might bump my carbs up today PWO as its leg day and they getting hit hard.

 

[JimiThing]

I like how you are not afraid to adjust.So many set things and they execute like they are etched in stone man. Its so important to make adjustments. Now for a new person its hard but once you know yourself and you body and its responses those adjustments make a big difference in the results. I have been silently following man. Nice log so far.

 

[jozifp103]

been following bro....quick few questions.

-I notice some of your training days incorporate a lot of muscle groups with a lot of sets. How long do you typically spend each day in the gym?

-I know most say keep it an hour or less and try to finish and get some nutrition before the post workout cortisol release kicks in. Do you think this is broscience?

-and do you think gear counteracts this effect allowing you to train for multiple hours and remain anabolic?

 

[Southernfish]

I like how you are not afraid to adjust.So many set things and they execute like they are etched in stone man. Its so important to make adjustments. Now for a new person its hard but once you know yourself and you body and its responses those adjustments make a big difference in the results. I have been silently following man. Nice log so far.

Right on, glad to have you aboard man! Ill be following your log as well, once it goes up, looking forward to that.

Ya I actually have fun in the gym bro, always trying new things to get the most out of what Im doing, constantly switching things up. I see dudes go in there every Chest day, do Flat BB, incline DB, flyes, over and over and over and they dont grow. I know why they arent growing but they cant figure it out cuz theyre too stubborn. They hear those exercises are best for building mass, which is a load of shit IMO, there is no such thing as a 'best exercise for building mass'. So many people get mislead in this game.

 

[Southernfish]

been following bro....quick few questions.

-I notice some of your training days incorporate a lot of muscle groups with a lot of sets. How long do you typically spend each day in the gym?

-I know most say keep it an hour or less and try to finish and get some nutrition before the post workout cortisol release kicks in. Do you think this is broscience?

-and do you think gear counteracts this effect allowing you to train for multiple hours and remain anabolic?

I spend on average, one hour at the gym. Leg days will be a bit longer. I take very little rest between sets. If im training with a partner my rest period is only as long as it take them to do their set or if im by myself ill gulp some water, contract the muscles a bit and get back to it.

I do not think that is bro science, workouts are meant to be quick and explosive and then we should start the healing process. Workouts can be extended though without going catabolic by adding a intra workout carb/bcaa shake. I also believe immediate post workout nutrition isnt as crucial if youve had this shake.

No I do not think steroids counteract this allowing you to train for hours while remaining anabolic. What causes you to stay anabolic is food consumption ie: protein (amino acids, specifically Leucine). The body is either anabolic, or catabolic, never in the middle, it one or the other. If you arent getting enough protein (with enough Leucine) on a consistent basis, steroids wont compensate for that, never.

 

[ImAuNatural]

I spend on average, one hour at the gym. Leg days will be a bit longer. I take very little rest between sets. If im training with a partner my rest period is only as long as it take them to do their set or if im by myself ill gulp some water, contract the muscles a bit and get back to it.

I do not think that is bro science, workouts are meant to be quick and explosive and then we should start the healing process. Workouts can be extended though without going catabolic by adding a intra workout carb/bcaa shake. I also believe immediate post workout nutrition isnt as crucial if youve had this shake.

No I do not think steroids counteract this allowing you to train for hours while remaining anabolic. What causes you to stay anabolic is food consumption ie: protein (amino acids, specifically Leucine). The body is either anabolic, or catabolic, never in the middle, it one or the other. If you arent getting enough protein (with enough Leucine) on a consistent basis, steroids wont compensate for that, never.

I agree 100 percent.

 

[jozifp103]

I spend on average, one hour at the gym. Leg days will be a bit longer. I take very little rest between sets. If im training with a partner my rest period is only as long as it take them to do their set or if im by myself ill gulp some water, contract the muscles a bit and get back to it.

I do not think that is bro science, workouts are meant to be quick and explosive and then we should start the healing process. Workouts can be extended though without going catabolic by adding a intra workout carb/bcaa shake. I also believe immediate post workout nutrition isnt as crucial if youve had this shake.

No I do not think steroids counteract this allowing you to train for hours while remaining anabolic. What causes you to stay anabolic is food consumption ie: protein (amino acids, specifically Leucine). The body is either anabolic, or catabolic, never in the middle, it one or the other. If you arent getting enough protein (with enough Leucine) on a consistent basis, steroids wont compensate for that, never.

i most definitely agree with that. i guess my question was more geared towards the release of cortisol. I know steroids are known to act as a cortisol "buffer" so would the gear be increasing the time you are able to lift based on the buffering effect it has on cortisol....would be my question.....probably better suited for it's own thread though.

Great log so far man cant wait to see the results!

 

[Southernfish]

i most definitely agree with that. i guess my question was more geared towards the release of cortisol. I know steroids are known to act as a cortisol "buffer" so would the gear be increasing the time you are able to lift based on the buffering effect it has on cortisol....would be my question.....probably better suited for it's own thread though.

Great log so far man cant wait to see the results!

Ahh i see what youre getting at. To be honest I cant answer that question as I do not know the answer or have an opinion on the subject. But going by logic and simple common sense, if in fact they had that effect on cortisol I think the increased time in the gym would lead to overtraining anyways, you would start to cause too much trauma and damage to your muscles.

 

[Southernfish]

Another leg day in the books!!

Warmed up on the stair master or 10mins, the real stair master, not the stupid two foot pad machines!!

Sitting leg curl 3x12 100lbs
Plate loaded kneeling leg curl 3x10 90lbs
DB DLDL 55lb DBs 3x10

Leg extensions 3x12 165lbs
Hack squats 3x12 2x45plates per side
Walking lunges 2x10 each leg 60lbs

Leg press calve ext. 3x12 4x45plates
Seated calve raise 3x12 110lbs

Switch the stance i use for these exercises a bit today. Lots of narrow stance stuff. Lunges were a bit wider at shoulder width but short strides as I wante to focus only on quads with this movement. Short rest periods again, had a partner today so we just went set for set no talking headphones in, no messing around.
That was a wrap, killer workout, sick pump now time to feed!!

Chest/Shoulders/Tris tomorrow.