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Old 01-14-2013, 09:09 PM   #291
KD5NFW
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Default Deload Zone - nothing to see here

Cycle 8 Week 4 Day 1
30 minutes

Standing Military Press
100 x 10 x 3

Standing Arnolds
40's x 8 x 3

Cable facepulls
70 x 15 x 3

Side laterals
15's x 10 x 3

Chins
BW x 10, 7, 6

Cardio
20 minutes LISS

Done
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Old 01-14-2013, 09:22 PM   #292
Squatter
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Points: 27,624, Level: 98 Points: 27,624, Level: 98 Points: 27,624, Level: 98
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Nice job getting the cardio in Rich! I am also doing that nasty thing these days.

Looking forward to seeing your cycle 9 crushing - deloads seem to serve you well.
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 01-14-2013, 09:27 PM   #293
KD5NFW
13 in 15
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Points: 12,466, Level: 73 Points: 12,466, Level: 73 Points: 12,466, Level: 73
Activity: 37% Activity: 37% Activity: 37%
 
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Quote:
Originally Posted by Squatter View Post
Nice job getting the cardio in Rich! I am also doing that nasty thing these days.

Looking forward to seeing your cycle 9 crushing - deloads seem to serve you well.
Thanks Jim I need to do a little cardio just for heart health if nothing else!

Funny thing is after hitting PR's for all 4 lifts last week, my body feels the best it has felt in quite a while
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Old 01-14-2013, 09:37 PM   #294
Squatter
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Points: 27,624, Level: 98 Points: 27,624, Level: 98 Points: 27,624, Level: 98
Activity: 99% Activity: 99% Activity: 99%
 
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Quote:
Originally Posted by KD5NFW View Post
Thanks Jim I need to do a little cardio just for heart health if nothing else!

Funny thing is after hitting PR's for all 4 lifts last week, my body feels the best it has felt in quite a while
Well then, keep on setting them!!

I meant to ask you, how strict were they on the squat depth at that meet in Gilmer?
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
Squatter is offline   Reply With Quote
Old 01-14-2013, 09:47 PM   #295
Hunterace
I'm quitting next week!
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Points: 17,415, Level: 84 Points: 17,415, Level: 84 Points: 17,415, Level: 84
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Quote:
Originally Posted by KD5NFW View Post
Cycle 8 Week 4 Day 1
30 minutes

Standing Military Press
100 x 10 x 3

Standing Arnolds
40's x 8 x 3

Cable facepulls
70 x 15 x 3

Side laterals
15's x 10 x 3

Chins
BW x 10, 7, 6

Cardio
20 minutes LISS

Done
WTF! I want my time back! Come in here expecting to see more PRs and all I get is ANOTHER deload workout! Lol...
Great work Rich! If your feeling so good why deload? I'm pretty sure it's not mandatory if you don't need it. Nice a quick easy session though! Lookin forward to next week! Keep workin hard!
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 01-14-2013, 09:59 PM   #296
KD5NFW
13 in 15
Max Brawn
Points: 12,466, Level: 73 Points: 12,466, Level: 73 Points: 12,466, Level: 73
Activity: 37% Activity: 37% Activity: 37%
 
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Join Date: Nov 2012
Location: DFW
Posts: 4,601
Training Exp: 3
Training Type: ARGH!!!
Fav Exercise: yes
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Reputation: 413518
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Quote:
Originally Posted by Squatter View Post
Well then, keep on setting them!!

I meant to ask you, how strict were they on the squat depth at that meet in Gilmer?
Very strict! No close, no parallel, it had to be below parallel. The front judge was basically out of his chair and bent over making sure it was below. Honestly I think they require more than a legal squat.

Quote:
Originally Posted by Hunterace View Post
WTF! I want my time back! Come in here expecting to see more PRs and all I get is ANOTHER deload workout! Lol...
Great work Rich! If your feeling so good why deload? I'm pretty sure it's not mandatory if you don't need it. Nice a quick easy session though! Lookin forward to next week! Keep workin hard!
I am a firm believer in if it ain't broke don't fix it lol so I will take my deload . Still trying to come up with what I want to do training wise. I think a little tweaking of 531 might get me there.
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Old 01-14-2013, 10:06 PM   #297
Hunterace
I'm quitting next week!
Max Brawn
Points: 17,415, Level: 84 Points: 17,415, Level: 84 Points: 17,415, Level: 84
Activity: 6% Activity: 6% Activity: 6%
 
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Good plan to adjust things! I remember reading somewhere here that if your getting PRs with one or more lifts the other lifts might not advance as much or at all. I think it's happening with me or was. I was hammering upper body PRs and deads and squats not so much. Now I know some of the reason on deads was form. I'm hoping to reverse it this cycle and improve squats and deads more, hopefully! But my lower body is much weaker than it should be, need to add some leg mass big time when I bulk!
Hope you figure out a good plan or new routine, whatever!
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 01-14-2013, 10:24 PM   #298
KD5NFW
13 in 15
Max Brawn
Points: 12,466, Level: 73 Points: 12,466, Level: 73 Points: 12,466, Level: 73
Activity: 37% Activity: 37% Activity: 37%
 
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Join Date: Nov 2012
Location: DFW
Posts: 4,601
Training Exp: 3
Training Type: ARGH!!!
Fav Exercise: yes
Fav Supp: meat
Reputation: 413518
KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!
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Quote:
Originally Posted by Hunterace View Post
Good plan to adjust things! I remember reading somewhere here that if your getting PRs with one or more lifts the other lifts might not advance as much or at all. I think it's happening with me or was. I was hammering upper body PRs and deads and squats not so much. Now I know some of the reason on deads was form. I'm hoping to reverse it this cycle and improve squats and deads more, hopefully! But my lower body is much weaker than it should be, need to add some leg mass big time when I bulk!
Hope you figure out a good plan or new routine, whatever!
Thanks Jay I think I'll figure it out, hopefully with a little help from much smarter folks than me! Some of my squat woes are self inflicted since I only progressed 5lbs a cycle
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Old 01-15-2013, 09:55 AM   #299
KD5NFW
13 in 15
Max Brawn
Points: 12,466, Level: 73 Points: 12,466, Level: 73 Points: 12,466, Level: 73
Activity: 37% Activity: 37% Activity: 37%
 
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Join Date: Nov 2012
Location: DFW
Posts: 4,601
Training Exp: 3
Training Type: ARGH!!!
Fav Exercise: yes
Fav Supp: meat
Reputation: 413518
KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!
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Well after two weeks of tracking cals and significantly reducing my nightly brew consumption , I started at 203lbs and weighed in this morning at 203lbs. I think I have identified maintenance cals haha. Now to shave a little off and/or add in a little light cardio and I should be good to go
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Old 01-15-2013, 10:06 AM   #300
Squatter
Squatatron
Max Brawn
Points: 27,624, Level: 98 Points: 27,624, Level: 98 Points: 27,624, Level: 98
Activity: 99% Activity: 99% Activity: 99%
 
Squatter's Avatar
 

Join Date: Mar 2011
Location: JimGym/CrewGym
Posts: 10,250
Training Exp: 20 Years
Training Type: Powerbuilding
Fav Exercise: Squat & Deadlift
Fav Supp: Collagen
Reputation: 735585
Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!
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Quote:
Originally Posted by KD5NFW View Post
Well after two weeks of tracking cals and significantly reducing my nightly brew consumption , I started at 203lbs and weighed in this morning at 203lbs. I think I have identified maintenance cals haha. Now to shave a little off and/or add in a little light cardio and I should be good to go
What's the goal Rich? I'll be cutting slowly right alongside you. My goal is more than you weigh now. I'd be happy 210-215. I sort of have a fear of weighing less than 200 haha
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
Squatter is offline   Reply With Quote
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