.gif "IP Gear")
- Joined
- Jun 5, 2002
- Messages
- 8,705
ok.. everyone should remember (except for maybe the newer members) the story i wrote regarding my buddy who trained very similar to phil's theories.. i still accuse him of "stealing" the idea but, he denies it with the usual "listen dumbass.. i didnt steal.. shut the %$$# UP".. well.. i dont need to tell ya .. that stings.. even after all these years.. sniff
.. anyway back to the story.. well, as some know he basically quite training for about a year.. no weights.. but, his awesome genetics actually kept him in great shape.. he still looked like he trained but, that is a whole different story lol.. fickin' genes..
anyway he has been training again and took up where he left off.. last weekend he came up and stayed for awhile.. i hate giving him any compliments but, he is a very astute thinker.. he analyses everything to the extreme.. we sometimes have some heated debates over training nutrition ect (i dont have the heart to tell him i agree with most of what he says.. and some of it he took from me and made it his own.. but, he calls me names and i kind of enjoy it.. sad really)
anyway we went to my garage to bust out some training.. we train the same so it takes little to no modification for us to train together.. one thing he said he had changed was the frequency.. he now trains each muscle three times a week instead of two.. i asked him what he doing to help recovery to be able to train this frequent.. two times i can do.. three.. forget it.. he told me "i dumbed it down a little..". i guess the look i had on my face.. the catatonic stare.. spittle forming in the corner of my mouth.. prompted him to explain further.. "i no longer train to total failure like we used to do.. i stop it short.. usually a rep..and really concentrate on form.." what he essentially is doing is the same workout he has been doing but, trying to put less of a strain on his cns.. he is trying to get more frequency in for each bodypart.. the only way he saw that he could do this is by lowering the intensity.. he does not want to lower the sets.. we both agreed that 3 sub max sets are more beneficial than one all out set.. we have always agreed that the "enviroment" for growth was the most important element.. not high volume workouts.. a constant "anabolic enviroment".. phil also agreed that the metabolic process is actually the most beneficial.. i dont want to talk for phil.. there was a thread recently were we talked about this if ya search..
so what does all this mean?.. well , ill let the abusive master tell ya .." if one takes anabolics and has the proper nutrition he will add some muscle without training. he has given his body a "enviroment" for growth.. now.. throw some stimulus in there.. bang.. more growth .. keep throwing stimulus in there.. more bang..get it?".. so there is the theory.. what happens if anabolic are not in the mix?.."well.. it is the same.. create the essential metabolic processes and you get growth.. too much stimulus.. on gear or not.. will hinder growth..of course training natural will make the gains less.. but, they will still be there.."
so what did he do?.. well.. that day was "upper body" day.. so here is what we did in a nut shell.. we started with chest a couple of warmup sets and then .. 3 sets of flat dumbell presses .. 1) 5-6 reps 2) 9-10 3) around 15 reps.. (again.. stopping about 1 rep short..) back 3 sets .. 1 sets of 5-6 reps on the rack deads.. then two sets of dumbell row for 9-10 reps then 11-13 reps..delts (three sets of incline side laterals 8-9, 6-7, 11-13.. next triceps.. decline dumbell extensions.. two sets- 8-9, then 5-6, than dips for max reps around 12-15.. then shrugs.. only two sets of 10-12..
now since he went home i asked him to give me his second upper body workout of the week he did 72 hours later.. chest - 3 sets.. incline smith- 5-6 reps.. barbell floor press- 9-10 reps.. wide grip dip- max for around 15 reps.. back- three sets -t bar row in corner - 5-6 reps, 8-10 reps, then chins for 12-15 reps.. delts - standing military press 8-9, 5-6, 12-15.. triceps.. overhead dumbell ext..9-10, 7-9, 12-15.. legs, biceps, abs and calves are hit on the other days..
as for exercises.. it really does not matter.. he mixes it up.. some days it just one exercise a body part.. sometimes three.. it just depends on his mood.. he just wants constant stimulus.. on bodyparts that he feels need more of a warmup or he has joint concern he will do a lighter 10 reps set before his heavier 6 rep set.. on others.. he reverses it.. his biggest concern is clean eating.. and supplying his body with nutients and not overtraining.. the switching of exercises is also for his peace of mind.. he does not want to feel weaker..which can happen on some days.. than he was the workout before.. this way he does not have a .. well.. let down lol.. he loves the new workout and looks forward to his training days.. he believes that if he would have reinged in the intensity years ago he would be much larger than today.. who knows.. you may not agree with his methods.. but, it is something more to digest..
as for gear.. we all want to know about gear lol.. he has his favorites.. test, tren ect.. but, for the last two months he has been on 750 mgs of test cyp and 400 deca.. no gh yet..(he says he cant afford it now.. but, he does love it).. all else he takes is multi vits, and the essential oils, niacin, ect..
he is looking to do the juniors next year.. he has already won the state title and many regional.. his last attempt at the juniors was aweful since he got food poisoning three days before and backed out..thats what happens when ya eat chicken ya cooked three days before.. but.. i 'm the dumbass.. he looked great though.. when we were training last weekend he was weighing 229 and very lean.. not bad for a guy who is only 5'6 to 5'7..and only back in training for about 6 months.. i have video of him taken this weekend.. i am trying to get my wife to get it to you guys since she is the video savvy person in the family..ill keep on her.. ill withhold all sex until she does it.. who am i kiddin'.. the is a sexual camel.. she can go along time without it.. ill keep on her anyway..
he is coming back this weekend and we are hitting legs, bi's ect.. ill let ya know what we do and hopefully get some pics.. he gets pissy about that.. i only put them on rectalrangers.com once and he gets all pissed about it still..
.. anyway back to the story.. well, as some know he basically quite training for about a year.. no weights.. but, his awesome genetics actually kept him in great shape.. he still looked like he trained but, that is a whole different story lol.. fickin' genes.. anyway he has been training again and took up where he left off.. last weekend he came up and stayed for awhile.. i hate giving him any compliments but, he is a very astute thinker.. he analyses everything to the extreme.. we sometimes have some heated debates over training nutrition ect (i dont have the heart to tell him i agree with most of what he says.. and some of it he took from me and made it his own.. but, he calls me names and i kind of enjoy it..
sad really)anyway we went to my garage to bust out some training.. we train the same so it takes little to no modification for us to train together.. one thing he said he had changed was the frequency.. he now trains each muscle three times a week instead of two.. i asked him what he doing to help recovery to be able to train this frequent.. two times i can do.. three.. forget it.. he told me "i dumbed it down a little..". i guess the look i had on my face.. the catatonic stare.. spittle forming in the corner of my mouth.. prompted him to explain further.. "i no longer train to total failure like we used to do.. i stop it short.. usually a rep..and really concentrate on form.." what he essentially is doing is the same workout he has been doing but, trying to put less of a strain on his cns.. he is trying to get more frequency in for each bodypart.. the only way he saw that he could do this is by lowering the intensity.. he does not want to lower the sets.. we both agreed that 3 sub max sets are more beneficial than one all out set.. we have always agreed that the "enviroment" for growth was the most important element.. not high volume workouts.. a constant "anabolic enviroment".. phil also agreed that the metabolic process is actually the most beneficial.. i dont want to talk for phil.. there was a thread recently were we talked about this if ya search..
so what does all this mean?.. well , ill let the abusive master tell ya .." if one takes anabolics and has the proper nutrition he will add some muscle without training. he has given his body a "enviroment" for growth.. now.. throw some stimulus in there.. bang.. more growth .. keep throwing stimulus in there.. more bang..get it?".. so there is the theory.. what happens if anabolic are not in the mix?.."well.. it is the same.. create the essential metabolic processes and you get growth.. too much stimulus.. on gear or not.. will hinder growth..of course training natural will make the gains less.. but, they will still be there.."
so what did he do?.. well.. that day was "upper body" day.. so here is what we did in a nut shell.. we started with chest a couple of warmup sets and then .. 3 sets of flat dumbell presses .. 1) 5-6 reps 2) 9-10 3) around 15 reps.. (again.. stopping about 1 rep short..) back 3 sets .. 1 sets of 5-6 reps on the rack deads.. then two sets of dumbell row for 9-10 reps then 11-13 reps..delts (three sets of incline side laterals 8-9, 6-7, 11-13.. next triceps.. decline dumbell extensions.. two sets- 8-9, then 5-6, than dips for max reps around 12-15.. then shrugs.. only two sets of 10-12..
now since he went home i asked him to give me his second upper body workout of the week he did 72 hours later.. chest - 3 sets.. incline smith- 5-6 reps.. barbell floor press- 9-10 reps.. wide grip dip- max for around 15 reps.. back- three sets -t bar row in corner - 5-6 reps, 8-10 reps, then chins for 12-15 reps.. delts - standing military press 8-9, 5-6, 12-15.. triceps.. overhead dumbell ext..9-10, 7-9, 12-15.. legs, biceps, abs and calves are hit on the other days..
as for exercises.. it really does not matter.. he mixes it up.. some days it just one exercise a body part.. sometimes three.. it just depends on his mood.. he just wants constant stimulus.. on bodyparts that he feels need more of a warmup or he has joint concern he will do a lighter 10 reps set before his heavier 6 rep set.. on others.. he reverses it.. his biggest concern is clean eating.. and supplying his body with nutients and not overtraining.. the switching of exercises is also for his peace of mind.. he does not want to feel weaker..which can happen on some days.. than he was the workout before.. this way he does not have a .. well.. let down lol.. he loves the new workout and looks forward to his training days.. he believes that if he would have reinged in the intensity years ago he would be much larger than today.. who knows.. you may not agree with his methods.. but, it is something more to digest..
as for gear.. we all want to know about gear lol.. he has his favorites.. test, tren ect.. but, for the last two months he has been on 750 mgs of test cyp and 400 deca.. no gh yet..(he says he cant afford it now.. but, he does love it).. all else he takes is multi vits, and the essential oils, niacin, ect..
he is looking to do the juniors next year.. he has already won the state title and many regional.. his last attempt at the juniors was aweful since he got food poisoning three days before and backed out..thats what happens when ya eat chicken ya cooked three days before.. but.. i 'm the dumbass..
he looked great though.. when we were training last weekend he was weighing 229 and very lean.. not bad for a guy who is only 5'6 to 5'7..and only back in training for about 6 months.. i have video of him taken this weekend.. i am trying to get my wife to get it to you guys since she is the video savvy person in the family..ill keep on her.. ill withhold all sex until she does it.. who am i kiddin'.. the is a sexual camel.. she can go along time without it.. ill keep on her anyway.. he is coming back this weekend and we are hitting legs, bi's ect.. ill let ya know what we do and hopefully get some pics.. he gets pissy about that.. i only put them on rectalrangers.com once and he gets all pissed about it still..
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