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

[Southernfish]

Try doin a cc of any oil in the biceps, well no, actually dont its the most painful thing ive done haha.

Oh man i could murder some pancakes right now IHOP style with whip cream and peaches, damn!!

Ya shit bro too bad we did live a lil closer, 4 hrs aint too bad but still lol

 

[bigben66]

I'd join in too guys.... wait up... just let me jump an 11hr flight!

 

[Southernfish]

Hurry up!! Lol

 

[snowpatrol123]

Hurry up!! Lol

Yes, we're waiting

*taps foot

 

[bigben66]

Yes, we're waiting

*taps foot

Sorry guys... Damn ebola screening!

 

[ImAuNatural]

Sorry guys... Damn ebola screening!

 

[Southernfish]

Legs went like this

Stepmaster warm up 10 mins

Squats 2x15 135 185x15 225x12
Life fitness sled press full stack 350 i think 3x15
Plate loaded leg ext. 45 plate a side 3x12

Lying leg curls 80x12 100x12 120x10
Seated leg curls 100 3x12

Standing calve raises 175 3x12
Seated calve raises 120 3x12

Great workout, got a good pump and a good sweat.

Squats werent too heavy as I havent squatted in about 6 months, i dont squat very often, i find it very hard on my lower back being so tall.

Something that ive noticed. I have been having amazing sleeps this past week and the only thing ive changed is I stopped taking my animal pak vitamins. I wonder if that was cause me to sleep like shit. Ive heard some people having this issue. Either way, the more sleep the better and if not taling a multiV helps then fuck the multiV!!!!!!!

Back n bis tmrw!!

Stay tuned for the sickest back workout....

 

[Onk]

How do you find doing squats first before the curls/extensions?

I've always found that if I don't do the curl/extensions before squats, I am tired as fuck for them and the supportive muscles are already exhausted...
Or do you rather that effect and worry more about your squat-ability?

 

[Southernfish]

How do you find doing squats first before the curls/extensions?

I've always found that if I don't do the curl/extensions before squats, I am tired as fuck for them and the supportive muscles are already exhausted...
Or do you rather that effect and worry more about your squat-ability?

I dont notice any difference doing them first or last. Like I said I rarely squat anymore as I find it way to hard on my lower back. When I used to do them all the time id warm uo on the stepper and start out light or I would do extensions first to warm up, I actually preffer this as I can squat more being warmed up, I will still do working sets of leg ext later in the workout as the first few are strictly to watm up. What I do as of late is one leg day I start with quads and the next start with hams.

I never ever, do the same workout more than once maybe twice, i am a first believer in switching things up all the time and hitting things with different machines and from different angles. I make up my own workout and tend not to do a typical 'what everybody does' workout.

I also think there are far supirior leg movement than the squat, Ive made my legs grow more since i havent been squatting. Ill just throw them in for a shock.

 

[Southernfish]

Just a side note here too. The only supplements im taking this go around are a good whey protein isolate and creatine monohydrate a probiotic and a greens supplement. That is it. In the past ive taken so many things that really havent given me anything so I figures id stick with the essentials this time. I was taking a multiV but have dropped it for the time being at least.

 

[snowpatrol123]

Tom platz had some of the best wheels ever; he put out a video fairly recently (or at least it came out recently) about leg training...very informative

If I wanted to max out a 1mr or triple on squats I'd do them first, same as with deads...but I think for bodybuilding purposes doing the compounds either middle or tailend of the workout can be beneficial

Typically I do at least leg extensions before I squat...and sometimes it's front squats, or hack rather than back squats...

 

[Southernfish]

Tom platz had some of the best wheels ever; he put out a video fairly recently (or at least it came out recently) about leg training...very informative

If I wanted to max out a 1mr or triple on squats I'd do them first, same as with deads...but I think for bodybuilding purposes doing the compounds either middle or tailend of the workout can be beneficial

Typically I do at least leg extensions before I squat...and sometimes it's front squats, or hack rather than back squats...

Agreed, good call, Ive done squats last many of times and find i get more out of them doing that.

 

[Mrrippedzilla]

How do you find doing squats first before the curls/extensions?

I've always found that if I don't do the curl/extensions before squats, I am tired as fuck for them and the supportive muscles are already exhausted...
Or do you rather that effect and worry more about your squat-ability?

Its a bad idea to do any sort of pre-exhaust training before the big movements like deadlifts, squats & bench - especially if your lifting heavy (5x5, 3x8-12, etc).

I'm assuming the guys here who do leg extensions, etc before squats are either:
- doing light work on the machines before heavy squats.
- doing heavy work on the machines & light high rep stuff for squats.

I hope that no one is doing heavy pre-exhaust work & heavy squats, otherwise say goodbye to your joints & hello to lower back pain & injuries.

 

[Onk]

Its a bad idea to do any sort of pre-exhaust training before the big movements like deadlifts, squats & bench - especially if your lifting heavy (5x5, 3x8-12, etc).

I'm assuming the guys here who do leg extensions, etc before squats are either:
- doing light work on the machines before heavy squats.
- doing heavy work on the machines & light high rep stuff for squats.

I hope that no one is doing heavy pre-exhaust work & heavy squats, otherwise say goodbye to your joints & hello to lower back pain & injuries.

did actually have some LBP last two weeks, this may be why.

For deads I don't go to heavy so I'm fine with having them 3rd or 4th excercises. However for legs I'd go:
Leg extension
1x15
1x4
1x6
1x8
drop straight into a 20 rep drop set.
Hence my quads are pretty tired there afterward.

I think you've just highlighted an error in my routine....

 

[snowpatrol123]

I'm assuming the guys here who do leg extensions, etc before squats are either:
- doing light work on the machines before heavy squats.
- doing heavy work on the machines & light high rep stuff for squats.

Bingo...

Ever since I tore my VMO last winter doing 5x5 training, I stick to 12-15 reps on squats (well, all leg exercises) and my legs have grown considerably compared to how they were reacting to the heavier 5x5 setup

And occasional triples

And 1mr attempts...

 

[Southernfish]

Bingo...

Ever since I tore my VMO last winter doing 5x5 training, I stick to 12-15 reps on squats (well, all leg exercises) and my legs have grown considerably compared to how they were reacting to the heavier 5x5 setup

And occasional triples

And 1mr attempts...

Im the exact same way, high reps for legs most times. The odd time ill do 8-10 but I find i need to get them to burn to grow. And when I say burn I mean fucking burn!!

 

[Southernfish]

So back and bis today, and I think its safe to say this gear is in full swing now, I am filling out quite nicely, strength is up, weight is up measurement are all up half an inch and Im feel great and libido is gone right back up.

I wanna give a shout out to PSL, there EP line is very clean and very smooth, I am very pleased so far and still have a long ways to go!!

So, back went like this....

a few light machine movements to warm up

Rack pulls 135x12 225x12 315x12 365x8x 2sets
DB rows 3x8 85lbs
Supinated medium grip pull downs 3x8 150lbs
Wide grip chins 3x8
HS wide grip pull down 70 per armx12reps

Alternating DB curls 30x12 35x12 35x12
Narrow grip preacher BB curls...bar plus 20lbsx12 3 sets
Incline DB curls 3x12 25lbs
straight bar cable curls FST7......7 sets 12 reps 50lbs

then 15mins of stretching to cool down and open up the back a bit.

done and done!!

Shout to 3J as well these measurement aren't going up without his help either, and cheers to RED fuckin meat!

 

[Onk]

how did you find those rack pulls?
that's something I've seen a bit on but never tried it....I guess I just keep doing dead lifts.

More a way to mix things up and target specifically your lower back?

On your technique: do you bend your knees slightly or quite a bit when doing them? I've seen both before.

 

[Southernfish]

how did you find those rack pulls?
that's something I've seen a bit on but never tried it....I guess I just keep doing dead lifts.

More a way to mix things up and target specifically your lower back?

On your technique: do you bend your knees slightly or quite a bit when doing them? I've seen both before.

Rack pulls are one of my favorite exercises. I actually don't even do deadlift at all, ever, I find them to be very awkward and they hurt my shoulders for some reason so I stick to rack pulls. Plus when its back day I want to work my back not my legs and back and thrash my lower back.



I do them in a squat rack and I set the safety bars up so that the BB when sitting on the bars is just a little bit below my knees. My knees are bent but only a very little bit. I start the lift and about half way through ill straighten my legs out to about just before they lock out, pinch shoulder blades and traps together at the top of the movement, push my pelvis out a little bit and try to pull the bar apart. Keep the bar as close to your body as possible throughout the whole entire movement, when I do them the bar is always touching my body I never let it get away from me, run it up your knees and quads.

This isn't just for lower back its for the whole back.

 

[Southernfish]

Shoulder day today and it went like this

Smith machine military press warmup plus 3x8 185lbs
DB front raises 3x12 15lbs
DB laterals 3x12 20lbs
Cable lateral 3x12 20lbs
Bend over reverse flys 3x12 15lbs
Standing high rope pulls 3x12 60 70 80
BB shrugs 2x12 135lbs

hit some triceps as well

DB overhead extension 20x12 25x12 30x12
reverse grip pushdowns 3x12 100 triple drop on last set
straight bar pushdowns FST7 7x12 staring at 60 working up to 90lbs

seated calve raises 2x25 90lbs

I had my shoulders so pumped it was painfull to just stand there with my arms by my side, man what a workout, not super heavy, very little rest and all movement nice and controlled and tension 100% of the time. Luckily I had a muscle shirt on if it had been a Tshirt I would have ripped it

That's a wrap until Monday ive hit it 4 days in a row now so it has to be a rest/growth day tmrw no doubt.