Rihad's log

Did 60 kg partial bent over DB row today, and can finally feel my lats. Also, 48 kg x 8 seated rows, pulled with both arms, returned with one.
 
My estimate based on pics: you are around 9% bodyfat, maybe less. Even your hamstrings are well defined. Great work, you've cut down very effectively.
 
Thanks guys. I'm at 11.24% bf according to JP/3 and 11.38% @JP/4. Most of my fat is in the ab/waistline area and is the slowest to go. And I still can't see any of my abs. Patience and a slow recomp will get where I want to be.
 
Bought some resistance bands while taking advantage of free worldwide promo delivery, which may not matter that much to folks in U.S. ;) These work wonders, I already did most of the listed exercises on their website, high reps for now. I'll also get rid of several auxiliary exercises in the gym, concentrating more on the heavy stuff and add a set or two there. What I did today, 15 reps everywhere: Lateral raises Front raises Rear delt squeezes Military presses Tricep extensions Bicep curls Flies "Bench" press (wrapping band behind your back) Military press Seated rows Push-ups wrapping band behind your back. Brilliant stuff. Will keep working with the medium resistance band for the following 2 weeks coincidental with the de-load in the gym. I'll also try some blood flow restriction by wrapping my arms firmly. Overall I cannot recommend these bands enough. Damn something has gone awry with this board, it killed all the formatting...
 
Last edited:
I will be trying BFR today for legs. Wrap them and do seated curls at about 30# 1RM and see how I get on. After I do squats and legpress obv.
 
Apart from 30% 1RM BFR work, Blade & Wernbom have come to the conclusion that regular non-BFR myo-reps with 50% loads (25-30 + 6X, or 20-25 + 5X, or 15-20 + 4X) are as effective for activating satellite cell response:
[...] Anyway, the point is he has observed that myo-reps with weights from around 50 percent of a 1RM can be equally effective to occlusion training with 20–30 percent of a 1RM. The myo-rep protocol that I recommend for replacing occlusion training is 20 to 25 + 5X or even up to 25 to 30 + 6X if you want to be really bold and have a high pain threshold.
Click to expand...
http://articles.elitefts.com/training-articles/reignite-progress-with-new-science/ And I did exactly that for biceps curls today at home using bands - 25+5+5+5+5+5 (50 total) priming the muscle for tomorrow's "heavy" BB curls in the gym (which aren't really heavy at this point of de-load & ramp-up).
 
I've been doing those partial leg presses lately, and I have to agree with you that the full ROM leg press is great overall, but heavily emphasizes the gluteus, adductors... Hip power.
The feet low on the plate, partial range leg presses heavily emphasizes the quadriceps while still giving some heavy work to the hip muscles. (Unlike hack squat sleds which are great for quadriceps, as they practically isolate the quads by taking the hips almost out of the picture, but that is too unnatural feeling for me)

Anyway, thanks for the idea, I'm going to push the loads on these for awhile.
 
It's very good you're open to trying out new ideas, and not stuck mentally to what's "common" or "normal". Without trial & error new research wouldn't be available :) After you're done with partial leg presses you may want to try progressing in heavy rack pulls for a few cycles that would also emphasize your quads (if you lower yourself mostly through the knees rather than pelvis, i.e. if you try to keep your torso close to vertical), upper back, and your spinal erectors.
 
Some more shots from today:


I was on a 2 week de-load from March 17-th (skipped SD). Upped my carbs for that period, but it didn't increase my BW or even hinder fat loss at all, so I've decided to keep carbs higher, which has allowed me to work at a higher volume & frequency. I've been combining 3-times per week work in the gym with 3 times per week work at home using higher rep (myo-reps as explained here) rubber bands on "off" days. Sunday is always complete rest.

Last 30 days' waist/BW measurements:
20140417 74.0cm 64.2
20140416 74.0cm 63.8
20140415 74.0cm 63.8
20140414 74.0cm 63.8
20140413 74.1cm 63.8
20140412 74.1cm 63.8
20140411 74.1cm 63.8
20140410 74.2cm 64.1
20140409 74.2cm 63.7
20140408 74.2cm 64.0
20140407 74.3cm 64.7 after a wedding binge
20140406 74.5cm 63.4
20140405 74.3cm 63.4
20140404 74.4cm 63.6
20140403 74.5cm 63.6
20140402 74.6cm 63.6
20140401 74.6cm 63.6
20140331 74.6cm 63.5
20140330 74.6cm 64.1
20140329 74.6cm 63.5
20140328 74.5cm 63.5
20140327 75.0cm 63.9
20140326 74.9cm 63.4
20140325 74.9cm 63.8
20140324 75.0cm 63.5
20140323 75.1cm 63.9
20140322 74.8cm 63.1
20140321 75.1cm 63.8
20140320 74.9cm 63.2
20140319 74.9cm 63.2
20140318 75.0cm 63.0
20140317 75.3cm 63.4
 
Last edited:
Finished my cycle today. All loads in kilos

Squat 102х3, 85х12
Incline bench press 80х1, 65х7+3, 57х10+4
Leg curls (negatives) right: 11 bricks х6,5, left: 10 bricks х6,5
Seated rows, negatives 60х6х2, normal: 68х8+3, wide grip at end of w/o: 60х10+2
1 arm bent over rows, partials 65х8х2
Shrugs, partials 150х7
Rack pulls 220х7
Shrugs higher rep 115х15
Incline CGBP 65х1, 62х2, 1.5, 52х8+4
DB bicep curls, negatives 27.5х8
Standing calf raises, negatives BW+89х12
Arnold press left-right alternating, 5х10 (just getting used to it)
Hyperextensions 50х15
Bent over rear delt raises 15х4+4+2


 
Not sure those really count as rack pulls. I guess your traps will get hit plenty though

Have you ever tried doing them at mid-shin height?

Squats-max is coming along nicely.
 
Your traps are looking awesome, back is looking really muscular in general. I am looking forward to cutting down to that kind of leanness.
 
Thanks, guys. Yes, I will be lowering the safety rack bars to their lowest possible level for this next cycle. That'll be about 15-20cm /6-8 inches lower than now. I've set a goal of reaching 200 kg / 440 lb by the end of the 8th week, which may be a bit optimistic, but we'll see. I really need to try and widen my lats to resemble a cup (if it's at all possible to widen them naturally past 15-20 y.o.) so it would be more like this:
photo-thumb-66238.jpg
And my naturally wide waistline only makes things worse.

And my upper front (chest/shoulders/arms) is well under developed, maybe I should add more heavy partials/negatives there instead.
 
My current goal for lat development:
2014-05-08-19031.jpg 2014-05-08-19051.jpg

This is his "before" pic after having unsuccessfully followed McRobert's principles for half a year
На Макроберте .jpg
 
You must log in or register to reply here.
Back
Top