Development Of A Freak

[co1e_train]

8/10/16 - mechanical legs ***do following glute activators as warm up**
2:1 supine hip thrust 1x8
Hip thrust 1x8
Clam shells 1x8
Weight:
Cardio: none
High bar squat/front squat machine/hack squat: 4 pause repsx405/6x4pps+25ps/8, 4/6x5pps/8x5pps

Sumo dead pause reps/rack pull below knee/db sldl: 4x365/6x405/10x60s, 
Lying cable curl with 4:0:1:0 tempo: 12x42.5, 8, 11x32.5, 10
Leg ext with 4:0:1:0 tempo: 12x130, 12, 12, 12
Seated leg curl: 12x130/10x90
single drop set because of cramping 
Seated CR with 4:0:1:0 tempo : 12x50ps, 10, 10, 10
Standing CR machine (couldn't use smith today): 8x270, 8, 8/8x210/8x130x2
Crunches: 15xbw, 15x50, 12x50, 15xbw
Leg raise: 12xbwX2

Session felt good today. Weights jumped up pretty good on the mechanical giant sets which felt good. Pumps and contractions were on point too.

Always love training legs. Genetically they have been a stronger body part for me and so I always see great progress in strength and development at fairly good rates.


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[co1e_train]

8/13/16 - Mechincal chest/arms
Cardio: none
Incline bb pause reps/flat bb/decline bb giant set: 4x225/6x215/6x205, 4/4/4, 4/6x205/6ishx185, 4/6/6, 4/6/6ish
Standing bb curl *several warm ups with just the bar*: 6x50, 6, 6x70, 6, 6x90, 6x100, 6
Ez bar skull crusher *several warm ups with just the bar*: 6x35, 6, 6x55, 6x75, 6x95, 6, 4
Incline fly/press machine MR: 6x1pps/6/6/6/6/6


First session after our move and at none other then Rob & Dana Lynn Bailey's public Warhouse gym!

**broken link removed**


The place is AWESOME! A bodybuilders gym through and through. Staff were super polite and several members came up and introduced themselves after they saw me taking a tour. So far seems like not only an amazing gym but also have quality people.

If you want to get a good feel for it check out "Mutant on a Mission" we're Ron Partlow goes and does an episode there.


Other then that we are finishing getting settled and getting ready to start our new job. I actually am about to head out to discuss floor plans for equipment at the training center.

Here is a little life vlog too

**broken link removed**


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[co1e_train]

8/14/16 - Mechincal back/shoulders
Weight:
Cardio: none

Tbar/bb row/snatch grip rack dead: 4x4p pause reps/6x205/8x405, 4x4p pause reps/6/8x405, 3x4p+10 pause reps/6/6x425, 2x4p+10 pause reps/6/6x455
Db side laterals potentiating sets *started at 10lb DBs and jumped 5lbs up until I felt like I hit working loads for 6 reps*: 6x40s, 6, 6x45s, 6ish
Seated bb shoulder press *lots of warm ups of 6 reps pyramiding up by 10-20 pounds*: 6x135, 6x155, 6x175, 5x185
DB shrugs *pyramiding up to sets of 6. Started at 40s and jumped 10-15lbs each set*: 6x125s, 6x60kgs, 6ish
Assisted pull up Muscle round: 6x120/6/5/5ish/4/4, 6/4/4/4x140/4/4 
**daily cell swell**


Another great day today. Felt strong in the gym and saw numbers jump up on a couple key movements.

The atmosphere at WHG seems to be great. No members I saw today had egos and there were some big strong dudes but all were friendly and had zero of that big headed ego bullshit.

I Barbbell shoulder pressed for the first time in a good while today. It is a movement I have never done consistently. I worked up to sets of 5-6 and topped at 185.

That is not a lot of weight at all but it felt pretty good and even better I felt great contractions through my delts when doing them which was a big win for me. My delt mind muscle connection has improved a ton over a short period of time and it was evident just how much so when pressing.

Vid of that below.

**broken link removed**

As far as the rest of the day my wife and I continue to settle into our new place. I have some online work to do and plan to do some studying as well.

A little later we might plan go out for coffee. We are coffee snobs to the max and always love to try new spots.


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[jasong]

Jealous. There's no real bodybuilding gyms where I'm at. There's some ok health clubs that the competitors flock to, but nothing special.

 

[Sandpig]

Yep jealous too.
We used to have a hardcore gym but it went the way of the dinosaur

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[co1e_train]

Jealous. There's no real bodybuilding gyms where I'm at. There's some ok health clubs that the competitors flock to, but nothing special.

Yep jealous too.
We used to have a hardcore gym but it went the way of the dinosaur

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It's the first bodybuilder friendly gym that I have been too myself as a member. Where we came from just had a franchise Golds which was okay and the rest were either Anytime fitness or health club fitness centers.

It is a blessing to be able to train at a place like WHG. Gonna soak it up as long as we are here.


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[co1e_train]

8/15/16 - mechanical legs ***do following glute activators as warm up**
2:1 supine hip thrust 
Hip thrust 
Clam shells 
Weight:
Cardio: none

High bar squat/front squat machine/hack squat: 4 pause repsx405/6x3pps/8x3pps, 4/6x4pps/8x3pps, 2x415/6x5pps/8x3pps

Sumo dead pause reps/rack pull below knee/db sldl: 3x405/4x455/10x75x3

Seated calf raise *multiple warm ups of 6 reps pyramiding weight up*: 6x70psx3
Donkey calf raise: 8x240, 8x340, 8x340/8x240/8x140, 6/6/6
Weighted plate crunch: 15x10, 15, 15xbw, bw
Lying leg raise: 15xbwx2



Excellent session today. Felt strong in both how the loads felt and strong in the contractions of all the sets. Was quite gassed afterwards for sure.

Towards the end of last week we began a bit of a reverse diet to start coming out of the deficit I have been in for a solid 4-5 months for recomping and then full blown dieting.

Calories were increased moderately via more carbs and protein. Fats were left about the same and off days are still a keto based day.

Training follows a 3 on and 1 off approach with lowered volume but intensity will remain high. Shooting for every working set to be an RPE 9-10.

We are looking to recomp a bit while we had calories progressively to transition into full blown growing and getting STRONG.

Should be a total blast.


Also had our first official work meeting today for the athlete performance center. Lots of cool things happening and my plate will be FULL. Have 6ish weeks to get everything ready for the grand opening October 1.

We have already had the Kansas City Chiefs agree to label our sight as an official off season training site after the 2016 season. We also have plans for some area minor league baseball teams come us the center too. Going to be a very exciting spot!


Here is a vid from a set of the mechanical loading quad emphasis today.

**broken link removed**


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[co1e_train]

New book review up! "The E-Myth Revisited" by Michael Gerber - easily one of the best small business books I have read. Comment and let me know what you think!
‪
Book Review: The E-Myth Revisited By Michael Gerber
[ame]https://m.youtube.com/watch?v=4Og59pIiEOY[/ame]
M.YOUTUBE.COM

 

[co1e_train]

Some more thoughts on low back pain that I got from some research I was doing. Maybe this is common sense but I find that most gym going guys do not consider this kind of stuff when training.

Low back pain is a product often times of some forms of:

1. Flexion intolerance (bending forward motions cause or ignite low back pain)
2. Extension intolerance (lean back or standing for periods ignite low back pain)
3. Spinal instability - the lack of or ineffective keeping of a neutral spine

These three items can be a product of certain chronic or acute types of movements that lend to some form of injury and aggravation of the low back area.

The simplest way to correct and give relief to this area is to recognize that a multifaceted approach is most optimal to relieving such pain. A combination of specific static and dynamic stretching and mobility, core strengthening and seeing specialists should be a part of your low back health arsenal.

The Forgotten, Often Overlooked Cause of Low Back Pain - Tony Gentilcore

 

[co1e_train]

Day off today which is excellent. My body is tired from the last three days and from moving.

Doing work for athletic center today - essentially just policy and MO design today. We have 6ish weeks until place opens so a lot of preliminary stuff to do first.


Also just ate this.

But frankly wish that if I at this it would give me better abs

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[co1e_train]

I hope that this is something that is well understood in the fitness and physique development community but it bares repeating.

Regardless of whether you are trying to increase lean body mass (gain muscle) or decrease body fat you should ABOSLUTELY care about being strong in the gym and improving your performance on the bulk of your training movements.

Getting stronger is almost never a negative thing - especially for those who want an athletic physique that both looks the part and can perform.

Often I think folks will not fully appreciate how important it is. New and unaccustomed stimulus is pivotal for new muscle tissue. It is also critical to maintain one's muscle when in a prolonged dieting phase.

I just see a lot of people get caught up in everything but classic, old and boring progressive overload of adding weight to the bar provided tension is placed where it ought to be to illicit hypertrophy.

http://romanfitnesssystems.com/articles/romaniello-strength-tip/


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[co1e_train]

8/17/16 - Cell Swell Chest/arms
Weight: 234.6
Cardio: none

Flat smith machine press: *multiple warm ups prior* 22x225
Bb curl: *multiple warm ups prior* 15.25x80lbs
CGBP: *multiplr warm ups prior* 20x205
Incline fly/press MR: 12x1pps/12/12/10/12/8
Prime preacher curl MR: 12x90/12/10/10/8/8ish
Tricep dip machine MR: 12x70ps/12/12/10/8/8-10
*daily cell swell*



Very good cell swell day today. Joints felt awesome and potentiating warm up sets up until the top working set felt really good from a contraction stand point. When I got to the working sets on each movement everything felt stellar.

I really cannot over emphasize the importance of doing several potentiating sets up until your work loads. The ability better recruit your cns to recruit more fibers and generate better contractions is always better when you take your time working up to your work loads. Too many people just do 1-2 "warm up sets" and then go straight to their work sets. Sure they might hit the poundages they want but are each reps as quality as they could be? Probably not.


Coach was please with pics and my update and so food got bumped. Currently doing the following today forward:

Anabolic Emphasized Days (Utilized on Workout Days)

Meal 1:
8 Egg Whites
1 TBSP Coconut Oil
2 Cups of Spinach or Kale
Nutritional Breakdown
32g P, 8g CHO, 14g F

Meal 2:
8 oz Ground Turkey (93/7)
400g Sweet Potato
Nutritional Breakdown
50g P, 80g CHO, 18g F


Peri-Workout Nutrtion
Meal 3 - Preworkout Meal:
8 oz Chicken Breast
200g Sweet Potato OR Rice (keep the carbohydrates the same amount)
Nutritional Breakdown
55g P, 40g CHO, 3g F

Meal 4 - 15 minutes Preworkout:
*Minimum of 8oz Water Used
1 scoop of amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
25g carbs from Twizzlers, Rice Krispy Treats, OR Gatorade Powder
5-10g Glutamine
5g Taurine
10g Vegetable Glycerin
200mgs Caffeine
GDA of choice: 400mgs berberine OR 300 mcgs Chromium OR 300mgs Gymnema
***ADDITIONAL (only if cleared with me and affordable in your budget)
Miscellaneous stimulants
Miscellaneous nootropics
Miscellaneous pump ingredients
Nutritional Breakdown
N/A




Meal 5 - Intraworkout Meal:
*Minimum of 24oz Water Used
*Sipped between every other set if not every set
*Finishing drinking entire shake as you finish up your last exercise for the workout
50g of carbohydrates from Highly Branched Cyclic Dextrin OR Waxy Maize OR Karbolyn
50g protein from Whey Protein Isolate or Hydrolyzed Whey
15g amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
10g Vegetable Glycerol
1g Agmatine
10g Glutamine
***ADDITIONAL (only if cleared with me and affordable in your budget)
Miscellaneous pump ingredients
Nutritional Breakdown
50g P, 50g CHO, 0g F

Meal 6 - Immediately Postworkout Meal:
50g protein from Whey Protein Isolate or Hydrolyzed Whey
50g carbs from your favorite Sugary cereal or snack (keep this zero fat and keep the source consistent. Examples are corn flakes, twizzlers, etc.)
Nutritional Breakdown
25g P, 25g CHO, 0g F

Meal 7 - Second Postworkout Meal (1 hour after finishing your immediate PWO shake):
8 oz Chicken Breast
400g Sweet Potato OR Rice (keep the carbohydrates the same amount)
Nutritional Breakdown
53g P, 80g CHO, 3g F

Meal 8:
6 oz Ground Beef (93/7)
1 cup of Spinach, Kale, or Broccoli
Nutritional Breakdown
35g P, 8g CHO, 12g F

Nutritional Breakdown
325g P, 330g CHO, 50g F




Recovery Days (Utilized On Rest Days)

Meal 1:
5 Whole Eggs
1 TBSP Red Palm Oil
2 cups of Spinach or Kale
Nutritional Breakdown
39g P, 9g CHO, 38g F

Meal 2:
8 oz Ground Turkey (93/7)
1 TBSP Coconut Oil
Nutritional Breakdown
42g P, 0g CHO, 23g F

Meal 3:
4 oz Sirloin Steak
200g Sweet Potato OR Rice (keep the carbohydrates the same amount)
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
23g P, 20g CHO, 28g F

Meal 4:
8 oz Chicken Breast
1 TBSP Coconut Oil
Nutritional Breakdown
46g P, 0g CHO, 18g F


Meal 5:
5 Whole Eggs
2 cups of Spinach or Kale
1 oz Almonds
Nutritional Breakdown
39g P, 10g CHO, 38g F

Meal 6:
4 oz Sirloin Steak
200g Sweet Potato OR Rice (keep the carbohydrates the same amount)
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
23g P, 0g CHO, 28g F


Nutritional Breakdown
216g P, 60g CHO, 190g F


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[co1e_train]

I have talked about previously in some of blogs on my website, in my various fitness logs across some bodybuilding boards and on social media outlets how carbohydrates are demonized to varying degrees.

This is largely because the uneducated media takes half-truths and or flat out lies and runs with them and so many people, including nutritionists and dieticians, believe them and will ignore what science tell us plainly.

Mind boggling but I digress.

What I want to bring to attention to day is the fact that high level athletes and fitness persons need and should consume carbohydrates. Unfortunately, I have seen some strength and conditioning coaches state that an athletes carb intake should be kept low or to a minimum. While there IS some literature that shows that a lower carbohydrate diet COULD be beneficial for endurance athletes this does not blanket the entire athletic community and so we as coaches need to be very careful to not make claims based on personal experience that we try to then force on others when it comes to nutritional intake. When it comes to sports performance the sport, the athlete and the athlete's specific functions of performance need to be considered when making any kind of dietary recommendation, especially carbohydrate recommendations.

For this population there are a handful of critical points and good reasoning as to why athletes should consume them:

1. Carbohydrates have been shown to help manage central nervous fatigue. Hard and vigorous training raises levels of free Tryptophan levels in the blood which then convert to serotonin in the brain. Serotonin can produce a lot of fatigue symptoms. However consistent carbohydrate intake shows CNS fatigue suppression.

2. The issue of athletes getting fat from high carbohydrate intake. It is hard for carbohydrates to be stored as fat, especially in highly trained highly active individuals and athletes who train consistently hard and at high intensity. The process of a carbohydrate being produced into fat is called De Novo Lipogenesis. It takes a ALOT for this to occur. Research has shown that upwards of 700-900g of carbohydrates had to be consumed for several days in a row before De Novo Lipo Genesis occurs. That is an ABSURD amount of carbohydrates and most people cannot maintain that kind of intake, even super high level athletes for days. We have to remember that fat gain or loss is a product of the First Law of Thermodynamics - calories in vs calories out.

3. To piggy back off of point number 1 - less CNS fatigue generally means better quality sleep and therefore better quality recovery and production as an athlete. So in a round about way carbohydrates can indirectly cause use to have better sleep. This may sound like a bit of a stretch but anecdotal evidence will tell us that folks typically sleep better when well fed.

Of course, all of this has to always be in the context of the specific athlete, what they are training for and how much food they can handle without hampering training and performance. This is not an excuse to just slam large quantities of carbs/food either.

 

[co1e_train]

Spent sometime relaxing tonight at a double AA baseball game!

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[landmarkchem.linda]

very motivated,keep posting :lightbulb:
Your wife is very beautiful and her smiles very attractive

 

[co1e_train]

very motivated,keep posting :lightbulb:

Your wife is very beautiful and her smiles very attractive

I am glad you find motivation from my log - that is a reason why I wanted to log here!


And thanks!! She is gorgeous inside and out and is the apple of my eye!


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[co1e_train]

8/18/16 - Cell Swell Back/shoulders
Weight: none
Cardio: none
Barbbell plate load machine: *multiple warm ups potentiating up to work set* 15x2pps+25ps
Wide grip assisted pull ups: 12x120, 12, 12, 10, 9
Smith behind head shoulder press: *multiple warm up potentiating sets prior to work set* 17x155
Prime lateral raise machine MR: 12x170/12x150/12x130/12/10/8, 12x130/12/12/12ish/12ish/12ish
Prime Extreme Row MR: 12x1pps/12/12/10/10/8
Cable crunches/lying leg raise: 30x60/30xbw, 30/30, 30/30, 30x50/30xbwx2
*daily cell swell*


Solid session today for cell swell. No thrills, just got in, did what was needed, and got out.

The big positive from this and these kind of training days is that Lat contractions and shoulder contractions are continuing to improve and get better and better. These are the two body parts that lag behind me the most BUT the improvements I have made to them in such a short time have been really good and I believe this to be in direct relation to be able to generate excellent contractions via a great mind muscle connection.

Here is a vid from one movement today where I utilized a plate loaded Barbbell row machine. Takes the stabilization component out and allows you to focus only on the lat contractions.

**broken link removed**



The rest of day will be parked on my computer doing work for online clients and the new performance center.

Later we plan to take our little buddy boy swimming. He is an out door loving dog!

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[co1e_train]

I came across an interesting discussion by Brad Schoenfeld on a meta analysis on the topic how much volume, or how many sets, per body part, is needed to grow muscle tissue. Check this quote out:

"There are several important take-aways from our meta-analysis. First off, a low volume approach can build appreciable muscle. Performing less than 5 weekly sets per muscle produced an average hypertrophic gain of 5.4%. Not too shabby. So if you are time-pressed and not concerned about achieving the upper limits of your muscular potential, it should be heartening to know that you can build an impressive physique without spending a lot of time in the gym.
That said, there is a clear dose-response relationship between volume and hypertrophy. In the three way categorical model, performing 10+ sets produced almost twice the gains as performing less than 5 weekly sets per muscle (9.8% vs 5.4%). Performing 10+ weekly sets per muscle was also associated with a markedly greater increase in muscle mass compared to 5-9 sets (9.8% vs 6.6%). Thus, a higher volume approach is clearly necessary if you want to maximize muscular gains. "



I certainly encourage you to go to the link below where you can read the entire discussion and get the full context BUT it is interesting to see that science points towards that a need to a higher volume approach when training for hypertrophy.



http://www.lookgreatnaked.com/blog/how-many-sets-do-you-need-to-perform-to-maximize-muscle-gains/






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[co1e_train]

8/19/16 - cell swell legs
Weight: none
Cardio: none
SL/Romanian Dead: *multiple potentiating sets* 16x275
Front squat machine: *multiple potentiating sets* 18x4pps
Blood flow restriction legend fitness leg ext: 20x70lbs, 20x90lbsx2
BFR legend Lying leg curl: 20x50lbs, 15, 12
BFR calf raise: 20x135x3
Donkey CR/seated CR/leg press CR: 15x260/15x55ps/30xsled, 12/15/30
Plate crunch MR: 8x25/8/8/8/8/8

*daily cell swell* as of today has changed to arms where I do the following to end every workout: 100 reps rope press down, 100 reps rope cable hammer curl, 100 reps other curl exercise of choice.



I have really enjoyed the changes to the cell swell days over the last week or so. Doing only one top set of each compound movement in a "do or die" fashion is very mentally challenging and very rewarding. It's challenging in the sense that you really have to mentally get to a high threshold of intensity to insure that the set is quality and can illicit the physiological response we are after. It's sort of Dorian-esque in that you do a good amount of potentiating warm up sets to the top set.

It's rewarding when you grind out the top set of 15-20 and know you gave it all you had.


The daily cell swell change to arms is welcomed as my arms are a weak point and certainly need to be filled out with lots of growth.


Another good day in the books. Now we eat and rest and rest tomorrow too! Hope everyone has a great Friday!


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[co1e_train]

Top set of SL/Romanian deads today

**broken link removed**


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