Back to Basics

Discussion in 'Training Logs' started by Totentanz, Aug 17, 2012.

  1. NWlifter

    NWlifter Active Member

    wow 17 inches???? dang man!
     
  2. Totentanz

    Totentanz Super Moderator Staff Member

    I tried to attach a picture, hopefully it worked. The pump had them just over 18...
     
  3. NWlifter

    NWlifter Active Member

    man... your in another realm from me lol Awesome!
     
  4. Sci

    Sci Well-Known Member

    Awesome. Largest I ever got was 16” cold at about 12% bodyfat.
    18” pumped is phenomenal
     
  5. Jester

    Jester Well-Known Member


    Protocol?
     
  6. Totentanz

    Totentanz Super Moderator Staff Member

    I'm just doing the myo-reps intermediate template, push/pull split 4 days a week, but tailored to what I have available in my local gym, and what is easy to get access to do during the time I'm there.

    Day 1:
    Squat 3 x 6-9
    Bench 3 x 6-9
    Shoulder Press 2 x 9-12
    Tricep Extensions 2 x 9-12

    Day 2:
    Deadlift 3 x 3
    Pulldown 2 x 9-12
    Bentover Row 3 x 6-9
    Incline Curls 2 x 9-12
    Calf Raises 3 x 9-12 <- might drop the calf raises

    Day 3:
    Hack Squat 3 x 12-15
    Leg Extensions 20-25 reps + 3-5x (myo reps set)
    Chest Dips 3 x 12-15
    Pec Fly 20-25 reps + 3-5x (myo)
    Pushdown rope 20-25 reps + 3-5x (myo)

    Day 4
    Leg Curl 20-25 reps + 3-5x (myo)
    Back Extension 20-25 reps + 3-5x (myo)
    Calf Raise 20-25 reps + 3-5x (myo) <- possibly drop these calf raises too
    Face Pulls 2 x 12-15
    Lateral Raise 20-25 reps + 3-5x (myo)
    Pulldown 2 x 12-15
    Pullover 20-25 reps + 3-5x (myo)
    DB Curl 20-25 reps + 3-5x (myo)
     
    Sci, Browner and _Simon_ like this.
  7. Totentanz

    Totentanz Super Moderator Staff Member

    Stupid gym moved, they combined with another location that's further from home. So I can't go lift at my normal time as easily anymore. On to top it off, the other location is a lot busier... So I haven't lifted in almost two weeks. I think I'll have to get myself on a 3 day a week version of the above routine. I dont think I'll actually change anything major in the routine itself, just keep moving on to the next day in the plan each time I lift. I will have to swap out some exercises to match what equipment this other gym has though.

    Also, definitely need to get back on a calorie deficit. I'm going to keep the deficit fairly small, I think. Currently ~240 lbs give or take a pound, calipers put me at 14.10% bodyfat but I'm only using 3 sites Jackson/Pollock method since it's something I can easily measure on my own. So that 14% figure may not be totally dead on, just using it as a baseline to judge fat loss. Not sure how far down I want to go, but doctor wants me to only weigh 200 lbs... yeah right.

    The thing that sucks is since I've been away from lifting, my insomnia has gotten worse. Makes it hard to get back in to lifting. Oh well, just gotta power through the first couple workouts.
     
  8. _Simon_

    _Simon_ Active Member

    Ah that sucks... possible option is to get a bench and stuff for home, I've always trained at home, love it :p. Although I'm not overly strong so haven't had to shell out crazy amounts for weight plates hehe.

    You could even merge the four workouts into three if it's not too taxing (take one of the smaller days and incorporate them into the other days).

    And that's interesting your insomnia gets worse when you don't lift, hope you get back to normal rhythm soon.
     
  9. Jester

    Jester Well-Known Member

    Home gym...
     
    _Simon_ likes this.
  10. Totentanz

    Totentanz Super Moderator Staff Member

    Yeah I miss my home gym setup I once had. Power rack, leg press, dip station, a cable setup where I could do any cable exercises and a couple thousand pounds worth of plates. Stupidly sold it all years ago when I had to move a few hundred miles. The place I rent right now has no spot for a gym setup and if I tried using any significant weights here, it would surely destroy the floor. I will hopefully be buying a home in a few years once my oldest two move out, and getting a place where I can have a home gym is a non-negotiable for that.
     
    Jester and NWlifter like this.
  11. _Simon_

    _Simon_ Active Member

    How's the myoreps cycle going Totz? I'm currently reading through the ebook and plan on doing the intermediate template next cycle (currently on SD), but just the 3 day a week routine, and substituting specific exercises to make it safer for my situation.

    Reading the template I love the variation not only in rep ranges on the days but exercises as well..
     

Share This Page