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Thread: time to man-up:: 1500lb total @ 220lbs and 8% bf

  1. #51
    LittleJake JSully's Avatar
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    4/14/08 - 7 months till the wedding!
    morning weight- 259.3

    :::the diet:::
    **carb load day

    0500a- 1 scoop ON, 1.5 scoops cytomax energy
    *gym @ 515a-615a:: full body carb load prep
    0630a- 2.5 scoops ON, 1 scoop CELLMASS, 64oz grape powerade
    0840a- 2.5 scoops ON, 1 scoop CELLMASS, 64oz grape powerade
    1030a- 4 cups cheerios, 24oz ff milk
    0100p- 4oz pasta, 2 cups barilla spaghetti sauce
    0400p- 2 whole wheat bagels, 1 scoop CELLMASS
    0630p- **wedding cake tasting**
    0730p- 4oz pasta, 2 cups barilla spaghetti sauce, 24oz ff milk
    0900p- 4 cups cheerios, 24oz ff milk, 1 scoop CELLMASS, 10 fish oil caps

    calorie breakdown (not including wedding cake tasting)- 312p / 1003c / 62 - 5819kcals

    **approx 6300kcals including the cake


    :::the workout:::
    chest - 6 sets
    ::warmup:: chest press machine- 135x20
    chest press machine- 225x10, 285(stack)x8
    fly machine- 240(stack)x10, 240x10
    alternating hammerstrength incline press- 2 1/4pps x6, 2 1/4pps x6
    delts - 6 sets
    ::warmup:: cybex shoulder press- 70x15
    cybex shoulder press- 150(stack)x6, 150x7
    machine side raises- 110x12, 155x8
    cable upright rows- 180x12, 200(stack)x8
    back - 6 sets
    ::warmup:: pulldowns- 120x15
    pulldowns- 225x10, 255x7
    cable low rows- 270x8, 270x8
    row machine overhand grip- 160x10, 160x8
    traps - 3 sets
    db shrugs- 120x10, 120x10, 120x10
    biceps - 4 sets
    ::warmup:: 20x15
    seated db curls- 50x7, 50x7
    hammerstrength preacher curls- 90x12, 125x6
    triceps - 4 sets
    ::warmup:: cable pushdowns w/back support- 70x15
    cable pushdowns w/back support- 100x10, 100x10
    overhead cambered bar tricep extensions- 80x10, 80x8
    legs - 6 sets
    ::warmup:: leg extension- 100x15, seated leg curls- 85x15
    leg extension- 265x10, 295(stack)x8
    seated leg curls- 145x10, 160x8
    seated leg press machine- 310x8, 310x8
    calves
    nil


    :::the cardio:::
    no time


    :::the thoughts:::
    good workout, missed the calves, not enough time.. I was crushed. Muscles started getting burned out around 6 reps and I tried to push to 8.. was difficult. Got through the workout and downed both powerade shakes so far for the carb load.. Most of the day I was fine and wasn't too bloated, however, I tried to eat a bagel after the cereal and I got through one bite.. I just couldn't force anything else down there. haha..

    Went to cake tasting for wedding cakes for the big day. Was quite fun! Gonna go with chocolate w/ cream cheese filling for the bottom, almond vanilla w/ strawberry filling for the middle and carrot cake w/ cream cheese filling for the top and buttercream over the entire thing! Yum!!
    Last edited by JSully; 04-15-2008 at 09:30 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  2. #52
    LittleJake JSully's Avatar
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    Redneck Awareness Month

    So.. I will be celebrating Redneck Awareness Month.. a self appointed recognition of all rednecks. Being that I work in a bar as a second job, I see my fair share.. and for once, I'm going to throw a high five in their direction for being so different in todays age..

    In celebration, I will be adding a "beard" to my already grown in horseshoe mustache. I will be shaving under my jawline and my chin periodically. It will be good. At the end of the extravaganza will be a night of drinking with racing stripes on my temples and a dale earnhardt hat, covered with oil.. as well as a white t-shirt (with a pocket) covered with oil..

    Photos to come in the followup post. Keep posted.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  3. #53
    LittleJake JSully's Avatar
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    4/15/08
    morning weight- 264.4


    :::the diet:::
    **UJD Day 7:: approx 10% above maintenance

    0700a- 1 scoop ON, 1 scoop CELLMASS, 2 cups corn flakes, 8oz ff milk
    1000a- 5 scoops MAXIMUS, 16oz ff milk
    0100p- subway:: foot long roasted chicken breast on wheat, double meat, mayo, lettice, tomato
    0600p- 1 scoop ON, 2 scoops cytomax energy
    *gym:: chest/traps/biceps/forearms
    0730p- 3 scoops ON, 1 scoop CELLMASS
    0900p- dairy queen:: medium cookie dough blizzard, xtra cookie dough

    calorie breakdown (prior to DQ)- 285p / 307c / 34f - 2674kcals


    :::the workout:::
    chest - 13 sets
    ::warmup:: incline db bench- 50x20, 50x20 followed by stretching
    incline db bench- 110x8, 120x8, 120x8
    incline db flyes- 70x8, 75x8, 75x8
    flat db bench- 110x8, 110x8
    fly machine- 240(stack)x9, 240x8
    cable flyes- 100x8, 100x8
    alternating (full contraction) hammerstrength incline press- 2pps x9,9
    traps - 6 sets
    bb shrugs- 315x10, 315x10, 315x8
    db shrugs- 120x10, 120x10, 120x10
    biceps - 10 sets
    ::warmup:: db curls- 20x20
    seated db curls- 45x10, 55x7
    ::superset:: cambered bar vertical preacher curls- 75x10, 85x6
    db hammer curls- 65x8, 75x8
    ::superset:: db concentration curls- 40x8, 40x8
    hammerstrength preacher curls- 135x8, 135x7.5
    forearms - 4 sets
    reverse wrist curls- 25x12, 25x12
    wrist curls- 25x12, 25x12


    :::the cardio:::
    none today


    :::the thoughts:::
    Great workout, strength is really starting to peak. Definately getting leaner as well. Looking forward for the back and tricep workout tomorrow. The superset seated db curls and preacher curls felt great, however, I felt a slight tweak in my left anterior delt.. weird, I just took some ibuprofin and iced it when I got home. Seems to be feeling good now.

    That's all for today.
    Last edited by JSully; 04-15-2008 at 11:51 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  4. #54
    Senior Member Invain's Avatar
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    Looking good.

    Lol at the cake tasting on the carb load day, good idea.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  5. #55
    Senior Member Sidior's Avatar
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    Redneck awareness... awesome. I think I will join you. I already have a red beard, a shaved head and a red ass neck so I should fit right in.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  6. #56
    LittleJake JSully's Avatar
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    redneck awareness ftw.. starting to come in thick now! lol..

    yesterday's blurbs:::

    4/16/08
    morning weight:: 260.4


    :::the diet:::
    **UJD Day 8:: approx 10% above maintenance

    0700a- 1 scoop ON, 1 scoop CELLMASS, 2 cups cheerios, 8oz ff milk
    1030a- 5 scoops MAXIMUS, 16ox ff milk
    0200p- subway:: foot long roasted chicken breast on wheat, double meat, mayo, lettice, tomato
    0600p- 1 scoop ON, 2 scoops cytomax energy
    *gym @ 615p-725p:: back/triceps
    0730p- 3 scoops OPTICEN, 1 scoop CELLMASS
    1100p- 1 scoop ON, 15 fish oil caps

    calorie breakdown:: 284p / 353c / 58f - 3070kcals
    **fell about 200 cals short of 10% above maintenance


    :::the workout:::
    back - 15 sets
    ::warmup:: pulldowns- 120x20, 120x15, stretching
    pullups- BWx7, BWx6
    cable low rows- 270x8, 270x8
    bb yates rows- 275x8, 275x8
    db bent over rows- 120x8, 120x8
    cable pullovers- 90x8, 90x8
    hammerstrength rows- 4pps x8, 4pps x8
    deadlifts (OH grip)- 135x8( warmup), 225x8(warmup), 315x4, 405x2->SWAP TO MIXED GRIP->405x2, 405x2
    triceps - 10 sets
    ::warmup:: cable pushdowns- 100x20
    cable pushdowns- 180x10, 200(stack)x10
    ::superset:: single arm db overhead tricep extension- 35x10, 40x8
    cambered bar skullcrushers- 90x8, 90x8
    ::superset:: single arm reverse cable pushdowns- 50x8, 50x8
    star trac dip machine- 225x10, 225x10


    :::the cardio:::
    no time


    :::the thoughts:::
    Great workout IMO. First time I pulled heavy in a LONG time. Felt good. No wrist straps and no belt for the deads, my hands are beat on today. That overhand grip was rough. Good strength on the bb and dumbbell rows. Improving nicely! Weight a little high this morning, diet swapping to 10% below maintenance for today & tomorrow (4/17, 4/18) then back down to low cals + IF on saturday.
    Last edited by JSully; 04-17-2008 at 09:23 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  7. #57
    LittleJake JSully's Avatar
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    4/17/08
    morning weight:: 262.8


    :::the diet:::
    **UJD Day 9:: 10% below maintenance

    0700a- 3 eggs, 2 cups cheerios, 8oz ff milk
    1030a- 2 scoops ON, 1 scoop CELLMASS
    *gym @ 1215p-1250p:: delts/traps/forearms
    0130p- 1 cup brown rice (cooked), 2 cans tuna, 3tbsp lite mayo
    0530p- 1 scoop ON, 2 scoops cytomax energy
    *gym @ 605-655p:: legs/calves
    0700p- 3 scoops OPTICEN, 1 scoop CELLMASS
    1030p- 2 scoops ON, 15 fish oil caps

    calorie breakdown:: 261p / 207c / 63f - 2439kcals


    :::the workout:::
    delts - 13 sets
    ::warmup:: seated db shoulder press- 50x20, db side raises- 15x20, RC warmups
    seated db shoulder press- 100x8, 100x8, 100x8
    db side raises- 45x8, 45x8, 45x8
    db front raises- 45x8, 45x8
    bent over db rear delt raises- 45x8, 45x8
    cable straight bar upright rows- 200(stack)x10, 200x8
    seated alternating(with full contraction) db shoulder press- 60x8,8->4 both arms
    traps - 4 sets
    bb shrugs- 315x10, 315x10
    db shrugs- 120x10, 120x10
    forearms - 4 sets
    reverse wrist curls- 25x12, 25x12
    wrist curls- 25x12, 25x12
    legs - 14 sets
    ::warmup:: leg extension- 100x20, 100x20, seated leg curls- 85x20, 25x15, stretching
    leg extension- 250x12, 305(stack)x10, 305x10
    lying leg curl- 140x10, 140x10, 140x10
    front squats- 135x10, 135x10
    back squats- 225x8, 225x8
    leg press- 6pps x8, 6pps x15
    stiff leg deadlift- 225x8, 275x6
    calves - 6 sets
    seated calf raises- 4 plates x12, 4plates x12, 4plates x10
    freemotion calf raises- 200x12, 300x10, 300x8


    :::the cardio:::
    no time


    :::the thoughts:::
    Great shoulder workout.. leg workout to follow tonight. Gotta go from one job @ 5pm (45minute drive home) to the gym, then back to the other job by 8pm (30minute drive to 2nd job).. so.. I had to split up both workouts. I forgot my wrist wraps at home so I didn't want to go heavy on the db shoulder press, felt good though. Good burn!

    Great leg workout, though pathetically weak, aside from the leg extensions. My legs are blasted though. That Front/Back squat superset is absolutely killer.

    I worked till 3am last night and got up at 630am to go to work this morning... 2nd day in a row... I'm tired as ****.
    Last edited by JSully; 04-18-2008 at 09:15 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #58
    LittleJake JSully's Avatar
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    yesterday's blurbs::


    4/18/08
    morning weight:: 261.8


    :::the diet:::
    **UJD Day 10:: IF + 10% below maintenance
    fasting period:: 15 hrs

    0230p- subway:: foot long roasted chicken breast on wheat w/ double meat, lettice, tomato, mayo
    0530p- 3 scoops ON, 1 scoop CELLMASS
    0800p- 3 eggs, 2 cups cornflakes, 8oz ff milk
    1030p- 3 scoops ON, 1 scoop CELLMASS

    calorie breakdown:: 249p / 192c / 56f - 2268kcals


    :::the workout:::
    off day


    :::the cardio:::
    6 hrs sleep in 48 hrs period.. too tired...


    :::the thoughts:::
    I wanted to do cardio, but I got real busy with work and didn't have time. I took a nap when I got home between jobs. Diet was spot on though.
    Last edited by JSully; 04-19-2008 at 06:00 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  9. #59
    LittleJake JSully's Avatar
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    4/19/08


    :::the diet:::
    **UJD Day 1:: depletion w/o, low cals + IF
    fasting period:: 17.75hrs

    0430p- 6 eggs, 3 slices ff cheese, 2 scoops ON
    *cardio @ 615-7p
    *workout @ 705p-750p
    0800p- 4 scoops ON
    1030p- forgot shake at home...

    calorie breakdown:: 173p / 33c / 47f - 1247kcal


    :::the workout:::
    chest - 13 sets
    ::warmup:: db incline- 50x20/20, stretching
    db incline- 95x15, 95x15, 95x15
    ::superset:: db incline flyes- 45x12, 45x12, 45x12
    flat db bench- 95x13, 95x12
    ::superset:: machine flyes- 180x15, 180x15
    cable flyes- 50x15, 50x15
    hammerstrength alternating (w/full contraction) incline press (lft, rt)- 45x15->BOTH-10
    traps - 3 sets
    bb shrugs- 225x15, 225x15, 225x15
    ::superset:: single arm db shrugs- 80x12, 80x12, 80x15
    biceps - 10 sets
    ::warmup:: db curls- 15x20
    seated db curls- 35x15, 35x15
    ::superset:: cambered bar vertical preacher curls- 50x15, 50x15
    db hammer curls- 50x15, 50x15
    ::superset:: db concentration curls- 25x15, 25x15
    hammerstrength preacher curls- 70x16, 70x15
    forearms - 4 sets
    single arm db reverse wrist curls- 25x15, 25x15
    single arm db wrist curls- 50x12, 50x12


    :::the cardio:::
    45 mins steplliptical - interval training, lvl 7/14 - approx 650kcals burned


    :::the thoughts:::
    good workout, though I think I need to add 2 more sets to chest to obtain full depletion... I'll try that next week. I'm also going to be adding a few days in the depleted state. It will be too difficult working wednesday night then getting up early thursday morning for my tension workout and carb load. SO.. I'm going to push that bad to Sunday. I'll do a tension workout thursday and another on sunday followed by the carb load.
    Last edited by JSully; 04-21-2008 at 09:37 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  10. #60
    LittleJake JSully's Avatar
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    4/20/08


    :::the diet:::
    **UJD Day 02:: depletion w/o, low cals + IF
    fasting period:: 19 hrs

    0300p- chipotle:: chicken burrito bowl, extra chicken, pinto beans, lettice, pico de gallo, guacamole & sour cream
    0730p- 3 scoops ON
    0930p- 4 scoops ON

    calorie breakdown:: 218p / 58c / 48f - 1536kcals


    :::the workout:::
    *miss*


    :::the cardio:::
    *miss*


    :::the thoughts:::
    Wanted to spend the whole day with the fiance so I took the day off of training & cardio. I'll do the the rest of the depletion workouts monday so no big deal really.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  11. #61
    Senior Member Bruteman's Avatar
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    Man! I thought organizing my training was hard. Reading your routine and diet structure is making my head hurt.

    Real nice work in here. You're one strong cat too. Even your high rep work is done with some big weight.
    My Journal
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  12. #62
    LittleJake JSully's Avatar
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    brute- nah, it's not difficult.. just takes a little time getting it setup.. once I have it setup, I just enter the info into my spreadsheet then copy and paste to here...

    4/21/08
    morning weight:: 257.8


    :::the diet:::
    **UJD Day 02:: depletion w/o, low cals + IF
    fasting period:: 17hrs

    *workout @ 105p-155p:: back/triceps
    0230p- 4 scoops ON
    0600p- 2 scoops ON
    *cardio:: 30 mins steplipptical - interval training:: lvl 10/20 - 500cals
    *workout @ 705p-815p:: delts/legs/traps/forearms
    0830p- 1 scoop ON
    0915p- 8oz turkey kielbasa, 2 cups sourkraut, 2 cups cottage cheese

    calorie breakdown:: 252p / 51c / 46f - 1626kcals


    :::the workout::: glycogen depletion

    **afternoon session

    back - 17 sets
    ::warmup:: pulldowns- 105x20, cable low row- 105x15, stretching
    cable pulldowns- 180x15, 180x15
    ::superset:: cable low rows- 195x15, 195x15
    bb yates rows- 205x15, 205x15
    ::superset:: db incline rows- 40x15, 40x15
    cable pullovers- 75x15, 75x15
    hammerstrength hi-row- 2pps x15, 2pps x15
    cybex seated machine rows w/chest support- 10x15, 10x15
    low back extensions- BWx15, BWx15, BWx15
    triceps - 10 sets
    ::warmup:: cable pushdowns- 100x20
    cable pushdowns- 160x15, 180x15
    ::superset:: single arm overhead db tricep extension- 25x15, 25x15
    cambered bar skullcrushers- 55x15, 55x15
    ::superset:: single arm cable reverse pushdowns- 30x15, 30x15
    cybex seated dip machine- 15x15, 17x15


    **evening session

    shoulders - 13 sets
    ::warmup:: cybex shoulder press- 50x25, side raise machine- ??x20, RC warmups
    cybex shoulder press- 110x15, 130x15, 130x15
    machine side raises- 125x15, 110x15, 110x15
    db front raises- 125x15, 125x15
    ::superset:: rear delt flyes- 150x15, 150x15
    seated cable face pulls- 90x13, 75x15
    single arm alternating (w/full contraction) db shoulder press- 50x15,15->BOTH x10
    traps - 4 sets
    db shrugs- 225x15, 225x15
    single arm db shrugs- 80x15, 80x15
    legs - 15 sets
    ::warmup:: leg extension- 100x15, seated leg curl- 85x20, stetching
    leg extension- 220x15, 250x15, 250x15
    seated leg curl- 130x15, 145x15, 145x15
    speed front squats- 135x12, 135x12
    ::superset:: speed back squats- 135x12, 135x12
    leg press- 4pps x15, 4pps x15, 4pps x15
    lying leg curl- 95x15, 95x15
    calves - 6 sets
    single leg freemotion calf extensions- 100x15, 100x15, 100x15
    seated calf raises- 3plates x15, 3plates x15, 3plates x15
    forearms - 4 sets
    db reverse wrist curls- 25x15, 25x15
    db wrist curls- 50x12, 50x12


    :::the cardio:::
    30mins steplliptical:: interval training, lvl 10/20, 500kcals burned


    :::the thoughts:::
    im fried, my legs hurt and im tired
    Last edited by JSully; 04-21-2008 at 10:55 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  13. #63
    Senior Member cphafner's Avatar
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    sessions and diet are looking great. I had some McD's this morning. Not BK, but I thought of you nonetheless
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  14. #64
    LittleJake JSully's Avatar
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    connor- McDs is good.. but not BK good.. lol.. I haven't had BK in a month or so. I SO want to breakdown.. I haven't had olive garden either.. its beginning to take a toll on me... lol...
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  15. #65
    I wannabebig!
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    what happened to combining ud2 + if? =p

  16. #66
    Super Moderator RBB's Avatar
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    goddamn, jake. you're killing it in here with the volume. making me tired just reading it. keep it up, bro.


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  17. #67
    Who me? Chubrock's Avatar
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    Haha with all that volume, you'd think you were ****ing around with some CF workouts.

    Fuck, fight, or hold the light.

  18. #68
    LittleJake JSully's Avatar
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    steven- I altered UD2 into UJD, click the sig for details. I'm adding IF to the low cal and 2 med cal days. The carb load and 2 high cal days are regular eating schedule..

    rbb- volume is OK, workouts are taking roughly 50-70minutes depending on my energy levels... Volume was really high the other day because of my double depletion workout I had to makeup for. I did one depletion workout at lunchtime and the other after work since I didn't get to the gym the day before. I've always been an advocate of high volume training.. I don't respond well to low volume. MY body is responding VERY well to this training/diet method..

    chubs- I hate to say this, but I have no idea what CF, ME, DE or any of that other **** is. lol.. I guess I've been out of it too long. I keep going in everyone's journal and seeing that stuff and wondering what the **** it is, but I don't want to look like a jackass so I don't ask. haha.


    Pics to come monday after my chest/bicep workout... (would be sooner but the carb load is sunday and I don't want to take pics all flat and disgusting)
    Last edited by JSully; 04-23-2008 at 09:19 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  19. #69
    LittleJake JSully's Avatar
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    yesterday's blurbs..

    4/22/08


    :::the diet:::
    **UJD Day 04:: low cals
    IF:: 17.5hrs

    0330p- 4 scoops ON
    0600p- bar salad:: 2 pieces chicken w/ cheese, bacon, egg & red wine vinegar
    1200a- 3 scoops ON, 15 fish oil caps

    calorie breakdown- 1612kcals:: 243p/43c/52f


    :::the workout:::
    off day..


    :::the cardio:::
    off day..


    :::the thoughts:::
    Gap in calories due to a concert. Went to see Revolution Theory, Flyleaf and Seether. Badass concert!! Seether is awesome live. ****ing mosh pits are so annoying... gotta get to work.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  20. #70
    Who me? Chubrock's Avatar
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    Haha here's a quick breakdown.


    CF = Crossfit

    ME = Max Effort, used by Westside Barbell

    DE = Dynamic Effort, used by Westside Barbell

    Fuck, fight, or hold the light.

  21. #71
    I wannabebig!
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    do if on the high carb days... you are not a beast until you can shove 7000 calories in 4-8 hours... and very organized spreads you got there.
    Last edited by ryuage; 04-23-2008 at 10:36 AM.

  22. #72
    LittleJake JSully's Avatar
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    chubs- thanks for the breakdown, now what do each of those mean in term of rep ranges, time between sets, # of sets and exercises, etc?

    steven- I'm not beast.. lmao.. I have trouble with 7000 calories in 16 hours let alone 4-8 hours, unless it's all liquid, there's no way I'm puree'ing cheerios and spaghetti.. lmao.. on a side note, you recommend IF on the higher carb days (aside from the load) as well? I figured with the carb load throwing me into my anabolic phase, that the constant calories over the following 2 days would be benficial for the muscle growth and then back to IF for my medium cal days and back down to low cals + IF... what do you think?
    Last edited by JSully; 04-23-2008 at 04:26 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  23. #73
    Who me? Chubrock's Avatar
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    CF is a workout protocol geared towards increasing overall athletic ability. There's quite a bit of stuff that it encompasses.

    ME is where you work up to a max 1 rep. It's usually used on bench, squat or your dead. Rest time is however much you want to make it. It's utilized very heavily in powerlifting.

    DE is taking a weight that is about 50% of your 1 rep max and pushing it as fast as possible. You usually see the rep ranges from 1-3 and about 20-30 seconds in between sets. It's used to build up speed coming out of the hole and off your chest. Used a lot in powerlifting.

    Fuck, fight, or hold the light.

  24. #74
    LittleJake JSully's Avatar
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    thanks for clearing that up chubs.. makes alot of sense.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  25. #75
    Senior Member Sidior's Avatar
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    Wow this journal helped me get my learnz on.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

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