[<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 **** 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

[mr_bhana]

oh and one more thing, next time you take pics for the end of the contest, tkae side shots of both youre left and right side. Flex everything but try an look relaxed at the same time

[<3Frosty]

Originally Posted by n88tr

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

When you say you went out and got a tub of ON Casein, that means you actually bought this stuff at a store? Im sensing an overpriced GNC purchase here. And Casein protein is pretty darn expensive anyways considering cottage cheese is a better option imo.

If you used the casein (and its low carb) for nocturnal feeding, that might be a better use of it.

[n88tr]

Some questions about my new split:

We don't have a dip machine...

I don't know how to do flyes with DBs, I'll look those up.

what are Leg Raises?

what are DB side bends?

Idk if I should be doing pulldowns if my back hurts?? I really don't want to re-injure it again, the injury is still really fresh.

What are Lateral Raises?

What are Bent over laterals?

What are DB side bends?

I'll look up the stuff Idk how to do but if you want to explain some that'd be great.

[mr_bhana]

Some questions about my new split:

We don't have a dip machine...
In that case add in 3 sets of decline DB press

I don't know how to do flyes with DBs, I'll look those up.
Heres the link to DB Flyes:
Dumbbell Fly

what are Leg Raises?
?You can keep youre legs bent on this one

http://www.ironworkout.com/legraise.jpg

what are DB side bends?
Here is a link on how to perform DB side bends

Dumbbell Side Bend

Idk if I should be doing pulldowns if my back hurts?? I really don't want to re-injure it again, the injury is still really fresh.
Take a week of training back, if you feel pain while training other bodyparts, either decrease the weight or do not train at all if it is REALLY uncomfortable

What are Lateral Raises?
The link
Dumbbell Lateral Raise

What are Bent over laterals?
There you go
Dumbbell Rear Lateral Raise

What are DB side bends?
Already explained it

[<3Frosty]

Bhana, im curious why you are suggesting he train abdominals at all when:

1. If you train abs and you dont have the body fat percentage to benefit from them, dont they infact make your waist look bigger? I have always been told this and its only practical that you dont need to train abs if you dont have them visible anyways.

2. You include no local or global core work in his workouts. If you are solely training abs directly, over time this can cause muscle imbalances as the surrounding core doesnt get direct work like the abdominals do.

Also, i notice no hip-dominant exercises included here, and no deadlifts at all? One of the biggest and best exercises around isnt included?

[mr_bhana]

I was gonna include the deadlifts, But N88TR said he's prone to back injuries and he's recovering from one now. So i thought il keep that major lift out for a while until hes 100%

I doubt hes gonna add any inches to his waist through ab excercises in this short period of time. I could get him to hold the plank, do the superman and bridges. As his body fat decreases his abs will become more visible but if theres no muscle there in the first place, whats gonna show? Dont get me wrong im not saying dont do core training, i incorporate it sometimes myself, but i dont really see how this will benefit his visual transformation in this short period of time

[<3Frosty]

I was gonna include the deadlifts, But N88TR said he's prone to back injuries and he's recovering from one now. So i thought il keep that major lift out for a while until hes 100%

I see. That makes sense.


I doubt hes gonna add any inches to his waist through ab excercises in this short period of time. I could get him to hold the plank, do the superman and bridges. As his body fat decreases his abs will become more visible but if theres no muscle there in the first place, whats gonna show? Dont get me wrong im not saying dont do core training, i incorporate it sometimes myself, but i dont really see how this will benefit his visual transformation in this short period of time


With the squats and HIIT, he will be building muscle in the abdominal region and the core region as well. And, once he incorporates deadlifts, this will also benefit. Dont get me wrong, i understand a little of the reasoning why your having ab work there, and it also helps mentally benefit those that just dont know any better. However, my concern was just the lack of other core work in general and focus on the abs. I get a little of your stance now though.

Finally, no comment on the lack of hip-dominant exercises?

[mr_bhana]

Finally, no comment on the lack of hip-dominant exercises?

I could get N88TR to do, Stiff legged DLs, Romanian Deads and other variataions, but then the back injury strikes again.

[n88tr]

I'll post my log tomorrow after the workout.

Meals have been the same stuff: carrots, broccoli, chicken breasts, lots of water.. occasional shake.

A question about good fats:

How much do you think I should be taking in? And at what times, or doesn't it matter as long as it's spaced out throughout the day?

Ty for split, I think it'll workout fine.

[mr_bhana]

The only times i wouldnt reccoment alot of fat is PWO, it can slow down the digestion of food dramatically.

I wouldnt have a high fat and high carb meal together either. I think anything between 90-70g is good, but make sure most of it is unsaturated fat. Use fish oils, nuts, Extra virgin olive oil and healthy fats in youre diet. Fats before bed time will slow down the digestion rate too, so thats when i take mine.

Also u dont need to thank me haha, im youre trainer its my job =P

[n88tr]

for my 2100 cal a day, i worked it out to 60 grams of good fat a day.

ok so part of my post and before bed, should i split it down the middle, 30 grams at the post and 30 grams before bed? that's what i'm gonna go with, it seems logical.

[mr_bhana]

no no no, i said no fats PWO lol, i forgot youre on a cut so youre fats will be lower.

PWO you want the nutrients from the food to digest asap, 30g b4 bed is cool, and spread the rest through the day, just remember no High Fat high Carb meals together

[n88tr]

what would you consider high for high carbs? Today is my high carb day out of the week long cycle of low carbs... the highest carb i had today was my whole wheat muffin for breakfast [in addition to my 30 g slab of chicken breast].

I just meant, like if I had 1 whole stalk of broccoli as my carb for a certain meal, would that be too high for me to have some almonds as well for my good fat intake?

[mr_bhana]

Brocolli aint too high in carbs, correct me if im wrong anyone else, but i would say 40-50g a meal is high carb

[n88tr]

I'm going in a few minutes but a few last min questions. if u dont get em in time i'll learn after the workout

a bit to mention it but we dont have dip machine or a stationary thing that i could use as a dip...

for the bike, how fast should i be going? i know i shouldnt go slow, but i dont think i should go super fast. im thinking just some medium speed... i'll see what the machine itself says i should do.

a bit of a more general question about the split: i know its about transformation, but i dont see any exercises for forearms or traps. is this because they wont grow much for the 9 weeks and we're just trying to focus on muscle growth, and weight loss, in a substantial amount... and the extra work on forearms and traps would wear me out for the other workouts, right?

[mr_bhana]

1. If you can do parralel bar dips without an assisted machine, try them, if not either do 3 sets of Push ups, untill failure OR £ sets Decline DB press

2. Ive you find you are going too fast up the resistance on the bike, itll be harder to go faster that way

3. I have included the Farmers walk and shrugging movements which will help with forearm and trap develpoment. Anytime you are holding something heavy, you are gonna be using youre forearms for grip.
Chest, Back, Legs and Shoulders are the main things to worry about, everything else is more or less icing on the cake. Im not saying dont train those parts, but forearms and traps really dont need a specific day for training unless they really suck. They are used in many of youre workouts anyway.

Good Luck

[n88tr]

ok, so here's how it went [it went good i think, this is previous to reading your ^ post, next time I'll be more prepared for monday's workout]

monday [chest, calves]

pec deck [warmup chest and arms]
1x25 70 lbs
1x20 90 lbs

db bench press
1x15 30 lbs
1x12 30 lbs
1x10 30 lbs
1x6 30 lbs [couldn't do 8 reps so I did the below set to make up for it]
1x3 25 lbs

incline barbell bench press [took me about 5 mins to position it all correctly]
1x12 55 lbs
1x10 55 lbs
1x8 55 lbs

dips
-- well there wasn't any machines and like i said, i didn't read your latest post, you posted while i was in the gym... so i didn't do them, or any supplement like it

db flat flyes
1x20 20 lbs [total weight]
1x15 30 lbs [i did an extra set to see how it'd be w/ more weight, just an experiment]

standing calf raises
1x10 200 lbs [not including my own body weight]
1x8 200 lbs
1x6 240 lbs [a new best for me. really pumped for the heavy weight you said i should do, a little discomfort but i think i'll be fine, a bit lighter next time]

leg press toe press [i went heavy here too]
1x20 675 lbs [new best for me, wasn't too hard either]
1x15 585 lbs
1x12 495 lbs

post
2 scoops whey isolate
[no creatine, i told you i'm taking a month off from noxplode and creatine]

drank about 2000 ml through out workout

stretches

-- i'm sad i didnt stick around a few extra mins to read about doing other exercises in place of the dips, i would've gone with the 3 sets of decline db bench press, but that's good for next time

-- it was my first time for flyes, but i think i did them correctly. i looked up a bunch of moving .gif images showing how to do them...

-- i was tempted to add on a 10 lb plate to each side of the bench, but didn't want to press my luck and get sore again like last time. in good time, i'll get there, probably really soon. i like to bench, i like how i have to concentrate a lot on doing it right, proper form and good breathing. other exercises you don't have to pay attention too much, but i think bench you really have to be dialed in.

[<3Frosty]

Originally Posted by n88tr

I'm going in a few minutes but a few last min questions. if u dont get em in time i'll learn after the workout

a bit to mention it but we dont have dip machine or a stationary thing that i could use as a dip...

for the bike, how fast should i be going? i know i shouldnt go slow, but i dont think i should go super fast. im thinking just some medium speed... i'll see what the machine itself says i should do.

a bit of a more general question about the split: i know its about transformation, but i dont see any exercises for forearms or traps. is this because they wont grow much for the 9 weeks and we're just trying to focus on muscle growth, and weight loss, in a substantial amount... and the extra work on forearms and traps would wear me out for the other workouts, right?

Im curious. What exactly did you think the upright rows and db/bb shrugs hit?

What kinda exercises, if not those two, would you even consider trap exercises that you thought were missing?

[n88tr]

Originally Posted by <3Frosty

Im curious. What exactly did you think the upright rows and db/bb shrugs hit?

my traps. that's what my pt told me.

Originally Posted by <3Frosty

What kinda exercises, if not those two, would you even consider trap exercises that you thought were missing?

none. those are the best ones i know of. maybe the barbell shrug, i do those a lot too.