[<3Frosty]

Originally Posted by n88tr

I've been doing that for about 3 months but little results. It was suggested to me [I forget his name but he has the really ripped young man with puffy muscles in shadow as his avatar] to give high reps and volume a try, he said it worked out for some guy that was training him, so I'm doing it for a 3 months, cycle up the volume here and there...

he actually said doing volume, like 40 reps, but I can't do that really. I mean, I COULD, but I'd probably be limping out the gym, not really what I want. Every once in a while limping, but not everytime I hit calves. I do the most I can and try to be happy with it. I consider 25 or 30 reps a lot, 40 or 50, that's a bit much, imho.

but that is the common advice frosty, yeah. thanks though, I'll keep it in mind when I cycle back to 8-10 reps with heavy weight.

You realize there are alot of ways to measure volume, right?

As in, some people could do 2 sets of 20 reps and have 40 reps total.

OR, you can do 4 sets of 10 (with that heavy weight i mentioned earlier), and end up with a total of 40 reps.


I wasnt suggesting a SINGLE set of 8-10 reps and thats it. I usually do 3-4 sets on most exercises.

[mr_bhana]

I measure volume by sets, the max reps i would do is 12, but i went to 30 reps on the squat last week lol.

The calves are made up of fast and slow twich fibres, probably equal in amount so it makes sense to do high and low reps.

How is the no-explode working for you, youre getting in alot of water which is great! and you're diet is good

And how do you like the split? is it working well for you or do you wanna make another one? completely your choice bro

[n88tr]

@Bhana:

noexplode is going good, but I've only experienced the pump in my forearms, no matter how hard I concentrate on my contractions on other body parts like chest, arms, calves, etc. I just assume I'm not big enough yet, my veins aren't developed enough.

The split is rough. Honestly, I train what I want when I want, and then give myself a couple of days before hitting the same parts again. I try to space out chest, bis and tris the most because those are the days when I get the sorest and it takes me the longest [atleast 4 days, but no more than 7] to recover and hit them again. I don't know how important a split is really and sticking to it, but I get the feeling it's important to some degree.

as for 'whole body' pics, I have a time restriction on it: I want to go home for the weekend and do it then and have them scanned in for monday but on the other hand, sooner is better for the contest and all, I don't really feel comfortable asking a total stranger into my room to take pics of me in my underwear so I really want to do this at home, but will take a few days.

tuesday
600 pm
2 large but thin carrots
1 yoplait yogurt
50 g chicken breast, various pieces

844
2 large but thin carrots
1 yoplait yogurt
50 g chicken breast, various pieces

1100
2 scoops ON casein
3 CLA

wednesday
700 am, up for a leak

800, up
815
2 slices dark rye bread
30g chicken breast
1 yoplait yogurt
1 CLA, 1 multivitamin, 2 GTCPs

1050 [planned, it's 1007 now]
2 scoops whey isolate
1 cup spinach leaves
1 cup chopped broccoli
1 GTCP

-- not any weight lifting plans, but I do want to get that new [or proper] HIIT in, I'm interested in how winded I'll really be. I only hope my upper back doesn't hurt while running, I 1/2 expect it to though.

[mr_bhana]

Ok its really up to you if u want a proper split. And i could help make you 1 any give you suggestions. The advantage i shtat you can make sure u select excercises that hit the muscle from all angles, make sure u get adeqaute rest and everything is just well organised.

[n88tr]

-- previous days have been same as last post; lots of chicken breasts, broccoli, carrots, water, pills, etc. no creatine or xplodes though

may 9th

845 am up

910
2 slices dark rye bread
30 g chicken breast
1 multivitamin, 1 CLA

1100
full stalk broccoli
30 g chicken breast

200 pm
3 long pieces celery
30 g chicken breast

440
full stalk broccoli
30 g chicken breast
2 GTCPs [got more of them]
6 almonds

630 [planned]
full stalk broccoli
30 g chicken breast
1 GTCP
6 almonds

800 [planned]
3 large carrots
30 g chicken breast
6 almonds

1030
2 scoops ON casein [got some more, chocolate flavor this time, give it another try]
3 CLA

-- Gonna cut back on the almonds, only have them at 3 or 4 meals and not at each one, i think that's too much fat, regardless if it's good

-- Lipo should come tues or weds, start taking it then.

-- Some stairclimber planned for later today. I dropped off my pics to get developed. Once I get those back and scanned in it will be time for another meal, an hour rest and then the stairclimber. I'm still off the weights till tues.

[mr_bhana]

Cool, Bro youre meals are sick, no critique there whatsoever. Only thing is u could use cottage cheese instead of casein for your last meal. Youll save loads and its pretty much the same effect

[n88tr]

nice to know my meals are good.

i got the pics taken but i was holding up a newspaper and my mom didn't get close enough shot, the date is blurred. should i redo them all, or is the date not that important? why would i lie about the date?

[mr_bhana]

I think we can trust you lol

[n88tr]

*scanning the images and PMing you the links.*

[n88tr]

Updated
730-820 pm
30 mins cardio on stairclimber [i set it 4 levels higher just for the fuck of it]

840
2 large carrots
36 grams white tuna
6 almonds
1000 ml water

1100 [i need 7 meals for my protein goal..]
1 large carrot
2 scoops whey isolate

1130
2 scoops ON casein [when out and got another 10 lb tub]
3 CLA

[mr_bhana]

Ok ive come up with a split for you, ive looked at youre pics and taken them into consideration and heres what i got. I think its OK if we start this monday. Any Qs ask me:

Stretch and warm up thoroughly before every workout, not too much that you loose all youre energy

Monday: Chest and Calves
DB bench Press: 15, 12, 10, 8
Incline Bench Press: 12, 10, 8
Parralel bar dips or assisted dips (If your gym has the machine) 3 sets- Failure
Flat Flyes: 20

Standing Calf Raises: 10, 8, 6 (Heavy Weight)
Leg press Toe Pess: 20, 15, 12

Tuesday: HIIT Cardio 30 mins
Either Treadmill or Stationary bike

Wednesday: Legs + Abs
Squats/Leg press (Alternate each week): 15, 12, 10, 8
Leg extenstions: 20, 15, 10
Leg Curl: 20, 15, 10
Hack Squat: 15,12,8

Crunches (1 leg up 1 leg down) 3x20 switch legs too
Leg Raises: 3x10
DB side bend: 2x10 Each side

Thursday: HIIT Cardio 30 mins
Youre choice of equipment

Friday: Back+Biceps
Wide grip pulldown: 15, 12, 10, 8
Seated row: 15, 12, 10, 8
DB Row: 20, 15, 12, 10, 8
DB Shrug: 20, 15, 10
BB Shrug: 10, 8, 6

Seated DB Curl: 15, 12, 10, 8
Preacher Curls: 15, 12, 10, 8
Cable Curls: 10, 8, 6

Falmers Walk: 3x200ft
Wrist Curl: 3x12

HIIT Cardio: 30 mins, Bike or treadmill

Saturday: Shoulders + Tris, Abs
DB Shoulder Press: 15, 12, 10, 8
Lateral Raises: 15, 12, 10, 8
Wide Grip Upright Row: 10, 8, 6
Bent over laterals: 15, 12, 8

DB overhead Tricep Extensions: 15, 12, 10
Cable Pressdowns: 15, 12, 10, 8
Skullcrushers: 10, 8, 6

Crunches (1 leg up 1 leg down) 3x20 switch legs too
Leg Raises: 3x10
DB side bend: 2x10 Each side


Sunday: Off

Use a weigt that is not too heavy nor too light and that you struggle to complete the rep range with.

Lemme know what you think of the split. Personally i think youre legs are you're strongest part. If you cannot do any of the excercises due to equipment limitations let me know and ill find an alternative. Im here to help remember and if youre unsure or not hapy with anything tell me. If youre unsure about the excercises i have provided you with a link with a directory. Select the muscle group and itl have a list of excercises:
ExRx.net Exercise & Muscle Directory