[quote]PonceDeLeon wrote:
How old are you now and what are your current goals?
Are you in the fitness industry in any way?[/quote]
Hey Ponce, how’s it going?
I turned 33 in March.
Goals are to continue to add lean mass and strength.
I don’t work in the fitness industry. Actually in IT.
[quote]Goodfellow wrote:
ACTrain wrote:
B1) Low Incline Dumbell Bench Press
3 x 6-8 reps
Rest 60 seconds
B2) Incline Dumbell Curls
3 x 6-8 reps
Rest 60 seconds
C1) Dumbell Bench Press
3 x 8 reps
Rest 60 seconds
C2) 1 arm Hammer Curl
3 x 8 reps
Rest 60 seconds
Do you increase the weight for each set or do you keep it the same?
[/quote]
It depends, if I feel I can hit my target rep range then I add weight.
Every workout I try to beat the last workout.
Taking Low Incline Dumbell Bench Press as an example.
2 weeks ago I did:
Set 1: 8 x 80lbs
Set 2: 8 x 85lbs
Set 3: 8 x 90lbs
This week I did:
Set 1: 8 x 85lbs
Set 2: 7 x 90lbs
Set 3: 6 x 95lbs
The goal next week is to increase Sets 2 and 3 to 8 reps.
[quote]Iron Dwarf wrote:
Damn! Fine physique, AC!
You must not post often, because I barely recall seeing your avatar.
How’re the wheels?[/quote]
I could post some pics of my post surgery atrophied left leg. It’s a sight to be seen next to my right leg. lol. I’ve got them back up to just under 25 inches. I’ll get some pics of them after this cut.
[quote]NewDamage wrote:
Good to see you still hanging around, AC! Beast![/quote]
Thanks NewDamage!
This is Day 2 workout. I can’t do it exactly as it’s written in the template. My gym is too crowded to superset between 2 machines. So my altered version is:
A1) Box Squats (onto an exercise bench, not a typo I do an extra set of box squats)
4 x 8 reps
Rest 60 seconds
A2) Bulgarian Squat
3 x 8 reps
Rest 60 seconds
B1) Leg Press
3 x 10 reps
no rest
B2) Seratus Crunch
3 x 10 - 12 reps
Rest 60 seconds
C) Leg Extension
3 x 10 reps
Rest 60 seconds
D) Hamstring Curl
3 x 8 reps
Rest 60 seconds
E) Seated Calve Raises
100 reps as quickly as possible.
Usually breaks down to:
30 reps 15 seconds rest
20 reps 15 seconds rest
15 reps 15 seconds rest
15 reps 15 seconds rest
10 reps 15 seconds rest
10 reps 15 seconds rest
Sauna 5 minutes
Intervals on Stepper
45 sec low, 15 sec high X 10
Cardio 20 minutes - Incline Treadmill walking keeping heartrate between 125-130.
What are you guys on about. ACtrain looks terrible, and is never willing to help out when I seek advice!
Hows the new cutting plan working out bro? Do you find a 3 day split enough work to strip the fat?
I just started again, using what I got BEST results from:
Day 1: Heavy Chest/Back
Day 2: Metabolic Pairing day(ouch)
Day 3: Intervals
Day 4: Heavy lower and delts
Day 5: Heavy Arms
Day 6: Metabolic pairing day
Day 7: Off!
Last time I used this, I gained muscle and lost fat, so thought I’d jump back on the same program. But always willing to try a new approach, such as the above.
GJ
Great physique, ACTrain.
A few questions:
How often do you cheat on your diet?
What supplements do you take?
What kind of tempo do you use in your training? Really slow eccentric, fast concentric, or what?
Thanks!
[quote]ACTrain wrote:
E) Seated Calve Raises
100 reps as quickly as possible.
Usually breaks down to:
30 reps 15 seconds rest
20 reps 15 seconds rest
15 reps 15 seconds rest
15 reps 15 seconds rest
10 reps 15 seconds rest
10 reps 15 seconds rest
Sauna 5 minutes
Intervals on Stepper
45 sec low, 15 sec high X 10
Cardio 20 minutes - Incline Treadmill walking keeping heartrate between 125-130. [/quote]
I understand why you do intervals followed by some steady cardio, but what is your reasoning for having a 5min sauna between your weights and cardio work?
You def have an awesome physique which has a nice balance to it.
[quote]Lift and Eat wrote:
I understand why you do intervals followed by some steady cardio, but what is your reasoning for having a 5min sauna between your weights and cardio work?
You def have an awesome physique which has a nice balance to it.[/quote]
From CT’s Locker Room. I didn’t ask the question but I saved the info to my computer.
Q: I have access to a sauna, but getting to it during the workout is not practical. When would be a good time to utilize it, and how often?
A: Between the end of your weight workout and the beginning of the cardio bout. The elevation in growth hormone production will further help with fatty acids mobilization. No more than 10 minutes… preferably 5. If you stay for too long you will elevate cortisol.
[quote]Gymjunkie wrote:
What are you guys on about. ACtrain looks terrible, and is never willing to help out when I seek advice!
Hows the new cutting plan working out bro? Do you find a 3 day split enough work to strip the fat?
I just started again, using what I got BEST results from:
Day 1: Heavy Chest/Back
Day 2: Metabolic Pairing day(ouch)
Day 3: Intervals
Day 4: Heavy lower and delts
Day 5: Heavy Arms
Day 6: Metabolic pairing day
Day 7: Off!
Last time I used this, I gained muscle and lost fat, so thought I’d jump back on the same program. But always willing to try a new approach, such as the above.
GJ[/quote]
Hey GJ!
Looks like a killer program you have. Right now I can’t commit the time to 6 full fledged workouts a week.
I can’t really say if this new split will work better for me than destroying fat until I get thru it.
Also I’m doing 30 min cardio on most off days. Incline treadmill heartrate at 125-130. And if it would ever stop raining here I get out for a casual walk during lunch time.
I’ve only lost a few pounds thus far and I think the reasoning is I was way above maitenance cals so when I started the cut I didn’t want to drop cals too low at once so I dropped them by 500 a day which still puts me over maintenance.
[quote]Flow wrote:
How often do you cheat on your diet?
[/quote]
Not very often. Whether it’s “bulking” or “cutting”. I don’t have a sweet tooth. I don’t randomly order in pizza, cheese steaks or any of that stuff. There is no “junk food” in my house.
I ease up on the nutrition if I’m on vacation or out of town. I will indulge at a birthday party or throw a few back on the weekends sometimes. Otherwise cheats really only happen when I have no other option, like being in a small airport and your flight is delayed 3 hours.
On a daily basis:
Multi-Vitamin
Acetyl-L-Cartnitine
Zinc
Magnesium
Vitamin D
Flameout
Borage Oil
Glycine
Workout Days:
Pre Workout
1.5g Acetyl-L-Cartnitine
10g BCAA
12g Protein Powder
5-15g Dextrose (or 5g Glutamine if cutting)
1/4 tsp Sea Salt
During Workout
40g BCAA
Post Workout
1 Serving Surge (or 50g Whey Isolate and 25g Glutamin if cutting)
10g Glycine
10g BCAA
1/4 tsp Sea Salt
500mg Vitamin C
400mg Phosphatidyl Serine (sometimes don’t use it for a few months)
I was using 5g creatine Pre and Post Workout and 5g on off days but ran out 2 weeks ago. I’ve never gained or lost weight or strength going on/off creatine but it’s so cheap I somtimes use it for a few months.
Most the time I just lift with a controlled eccentric and explosive concentric. Every so often I will do an exercise for a bodypart using a special technique such as slow eecentrics, static hold or a drop set.
Dang, that is a shit ton of BCAAs. I saw that ND also used that for his cut. Did you take any (seperately from the Surge) when you were bulking?
[quote]ACTrain wrote:
Lift and Eat wrote:
I understand why you do intervals followed by some steady cardio, but what is your reasoning for having a 5min sauna between your weights and cardio work?
You def have an awesome physique which has a nice balance to it.
From CT’s Locker Room. I didn’t ask the question but I saved the info to my computer.
Q: I have access to a sauna, but getting to it during the workout is not practical. When would be a good time to utilize it, and how often?
A: Between the end of your weight workout and the beginning of the cardio bout. The elevation in growth hormone production will further help with fatty acids mobilization. No more than 10 minutes… preferably 5. If you stay for too long you will elevate cortisol.[/quote]
Hmmm that’s interesting, don’t know if i could be arsed to get changed, sauna, then change clothes back again for cardio in the same workout though?! Maybe if I was cutting to compete or for something special.
I save stuff like that from threads too…I really need to get all this shit backed up properly, then I might actually be able to find things when i want them 
Thanks for the reply.
[quote]RMorrison wrote:
Dang, that is a shit ton of BCAAs. I saw that ND also used that for his cut. Did you take any (seperately from the Surge) when you were bulking?[/quote]
I take the same amount of BCAA regardless of goal.
[quote]Lift and Eat wrote:
Hmmm that’s interesting, don’t know if i could be arsed to get changed, sauna, then change clothes back again for cardio in the same workout though?! Maybe if I was cutting to compete or for something special.
[/quote]
It’s real simple. No need to strip all the way down or change clothes. I take off my shirt and hit the sauna for 5 minutes. 5 minutes won’t cause you to sweat much. I put on my heart rate monitor and shirt and go do cardio.
Can you post an example of your diet while bulking?
A great physique and very smart training! Great job.
Thanks for sharing your workouts and nutrition.
This is the day 3 workout
A) Rotator Cuff Exercise - added this, helps my shoulder.
3 x 10 reps
Rest 60 seconds
B1) Deadlifts Conventional with Mixed Grip
3 x 8 reps
Rest 60 seconds
B2) Standing Neutral Grip Dumbell Shoulder Press
3 x 8 reps
Rest 60 seconds
C1) Dumbell Row
3 x 8 reps
Rest 60 seconds
C2) Tricep Kickback
3 x 8 reps
Rest 60 seconds
D1) Facepull
3 x 10 reps
Rest 60 seconds
D2) Standing Cable Crunch
3 x 10 reps
Rest 60 seconds
E) Standing Dumbell Lateral Raises
3 x 12 reps
Rest 60 seconds
F1) High Pull - Snatch Grip
3 x 10 reps
No rest
F2) Three-way dumbbell swing
3 x 20 reps left arm, 20 reps right arm, 20 reps both arms
No rest
Rest 75 seconds
Sauna 5 minutes
Cardio 20 minutes - Incline Treadmill walking keeping heartrate between 125-130.
[quote]MMAniac wrote:
Can you post an example of your diet while bulking?[/quote]
Here’s an example day, 2 weeks before the end of bulk.
Calories: 4030
Fat: 191g
Carb: 147g
Protein: 429g
8:50 AM
1/2 tbsp Apple Cider Vinegar
1/2 tsp Ground Cinnamon
1/2 tsp Acetyl-L-Cartnitine
1 cap Uberzinc
1 Life Force Multi Vitamin
3/4 Scoop Egg Protein
1 tbsp Almond Butter
9oz Ground Veal
5oz Broccoli
1/4 tsp Iodized Salt
10:20 AM
1 Cup Black English Tea
11:30 AM
1 cap Uberzinc
1000iu Vitamin D-3
1 Flamout Cap
9 oz Ground Beef 90% Lean
3 oz Artichoke
4 oz Spinach
1/2 oz Brazil Nuts
1/4 tsp Iodized Salt
12:30 pm
1 Cup Green Tea
1:30 pm
1 cap Uberzinc
1 Borage Oil Cap
1 Flamout Cap
8 oz Chicken Breasts
1 cup Collard Greens
Watercress, Radishes, Cucumber, Garlic
1 tsp Almond Oil
1/2 tbsp Apple Cider Vinegar
1/4 tsp Iodized Salt
3:00 pm - I sip the shake and eat the walnuts during the rest of the day
1 Scoop Chocolate Metabolic Drive
1/2 oz Walnuts
1/4 tsp Iodized Salt
3:30 pm
1 Cup White Tea
4:00 pm
1000iu Vitamin D-3
1 Borage Oil Cap
1 Flamout Cap
6 oz Chunk Light Tuna Fish
2 oz Oysters
1 cup Kale
Watercress, Radishes, Cucumber, Garlic
1 tsp Extra Virgin Olive Oil
1/2 tbsp Apple Cider Vinegar
1/4 tsp Iodized Salt
5:30 pm - Pre Workout
1.5g Acetyl-L-Cartnitine
10g BCAA
12g Protein Powder
15g Dextrose
1/4 tsp Sea Salt
5g Creatine
6:00 pm - During Workout
40g BCAA
7:15 pm - Post Workout
1 Serving Surge
10g Glycine
10g BCAA
1/4 tsp Sea Salt
500mg Vitamin C
12g Protein Powder
1 cup Pineapple
5g Creatine
9:00 pm
600mg Magnesium Citrate
1 Borage Oil Cap
1 Flamout Cap
3 Eggs
3oz Turkey Sausage
1/4 tsp Iodized Salt
5g Glycine
10:00 pm
1tsp Fish Oil
1 Borage Oil Cap
8oz Tilapia Filet
1.5 oz Shrimp
1/2 cup Pumpkin
1/2 tsp Ground Cinnamon
1 tbsp Coconut Oil
1/4 tsp Iodized Salt
5g Glycine
11:45 pm
800mg Magnesium Citrate
1000iu Vitamin D-3
1 Flamout Cap
4oz Tri Tip Roast
1.5 oz Shrimp
1/3 oz Cacao Raw Nibs
1/4 tsp Iodized Salt
5g Glycine
In regards to the example day I posted.
I frequently switched out different meats, fish, veggies, oils, and nuts for one another. ie Breakfast the following day I would eat 8oz Ground Bison instead of 9oz Ground Veal.
During my cut I’m eating the same foods just lowering the serving sizes and I’ve replaced the carbs peri-workout with Glutamine.