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Thread: A Weak Persons Journey To Strength...

  1. #1426
    LuNa
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    Quote Originally Posted by chevelle2291 View Post
    Lol, don't let WBB fool you, there is PLENTY of reason to train on a bodypart split. Been thinking about doing this myself.

    Invain, F=MA, Behemoth, etc. all train using a BP split. Doesn't have to be anything crazy: a 4-day of chest/legs/shoulders/back would work very well, perhaps a fifth day for arms if needed.

    People will disagree, but IMO a split can def be the way to go if one's looking for aesthetics/size. The majority of guys who look phenomenal on bb.com (yes, THAT site) are on a 4-day or 5-day with medium to high volume and they seem to benefit greatly from it.

    I personally felt like 5x5 left me lacking in development in certain areas. I felt that my gutes/hams/lower back got the most benefit out of my 4 months of Madcow, while my upper body remained somewhat the same. Traps did explode though.



    IMO, upper/lower or 4/5 day is the way to go for size.
    I agree. I do also feel that someone will get the most benefit out of a bodypart split if they respond well to volume. The split will allow you to hit the muscle groups with more volume once a week, while allowing for enough recovery. If someone doesnt respond to volume i feel a upper/lower split with higher frequency would work better.

    Im thinking about doing a bodypart split for 12 weeks after my diet to see the results. I feel i need to try it to see how it works and what the results are.

  2. #1427
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    AM weight: 98.4kg (216lbs)

    Back at baseline already. Was planning to be back on Tuesday or Wednesday. Two things i will do different on my next skipload: i need to increase the size/length of my skipload and i need to do it on Sunday.

    Already starting to think about the foods to include with the next skipload .
    From what I have read about the Skipload is that it's a method to use for a BBing contest. I recall people utilizing that rather than a basic carb-load or carb-compensation method the days before the contest.

    The skipload can allow for crap eatting within a certain time-frame right? It's something I glanced over and decided I would read more about when I got closer to my contest.
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  3. #1428
    LuNa
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    Quote Originally Posted by Time+Patience View Post
    From what I have read about the Skipload is that it's a method to use for a BBing contest. I recall people utilizing that rather than a basic carb-load or carb-compensation method the days before the contest.

    The skipload can allow for crap eatting within a certain time-frame right? It's something I glanced over and decided I would read more about when I got closer to my contest.
    Skiploading is used to carb load before a contest, however it is also used during dieting to keep the metabolism fired up and benefit from hormonal responses due to higher carbs. The results most people were having were pretty amazing and the logic behind it is solid so i decided to use it. Skip's DVD outlines the whole skipload and is really informative.

    Skiploading requires you to eat highly processed, high GI carbs with as low fat as possible. Thats where its different from shit loading where you eat high fat, high carb crap such as junk food. For my skipload i had cereal, white bread, marshmellows and low fat ice cream.

    I actually feel its pretty interesting and i want to see what happens with my progress by using it for several weeks.

  4. #1429
    LuNa
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    Squat
    6x130kg (285lbs) <- Miscounted the weights.....
    6,2,2,2x140kg (305lbs) <- PR!!!

    GHR
    3x10xBW

    Pull throughs
    3x12x45kg (100lbs)

    Cable Curl
    6,2,2,2x65kg (145lbs)

    DC stretches: Bicep, quad, hamstring

    I was really happy after the first set of squats, because i thought i had a PR and it felt very light. I then found out i miscounted and only had 285. Dumb move... Took 3 mins rest and went for it. Form was very solid and the reps were deep and clean. Very happy with this as it didnt even feel too hard.

    Rest of the session had my thoroughly worked.

    Did some DC stretches and the quad one was very hard. Couldnt even do 20 seconds without shaking. Hamstring stretch was pretty solid and i feel it will help with my lower back issues.

    Feeling very good at the moment. Diet has also been great the past couple of days. Hoping to get a good loss this week a long with the squat PR.

  5. #1430
    Garage Lifter
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    nice work on the PR Luna,
    getting stronger and leaner and the same time = WIN
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  6. #1431
    WBB Team Captain Coke's Avatar
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    Good job, especially with the squats.

  7. #1432
    Moderator Brian Hopper's Avatar
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    Good job on the PR!!!!
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  8. #1433
    Senior Member
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    That's great Luna! You have more in you then I think you realize.

  9. #1434
    LuNa
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    Quote Originally Posted by StLRPh View Post
    nice work on the PR Luna,
    getting stronger and leaner and the same time = WIN
    Quote Originally Posted by CoCoa View Post
    Good job, especially with the squats.
    Quote Originally Posted by Brian Hopper View Post
    Good job on the PR!!!!
    Quote Originally Posted by john o View Post
    That's great Luna! You have more in you then I think you realize.
    Thanks!

    Hope you are right John!

  10. #1435
    LuNa
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    35 mins of MISS

    Abs + stretching

  11. #1436
    Senior Member GazzyG's Avatar
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    Great Squat PR Luna! 3 pates, bet it felt good!
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  12. #1437
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    Quote Originally Posted by RvNijnatten View Post
    Hoping to get a good loss this week a long with the squat PR.
    Cant ask for too much more than that! Congrats on the squat PR Luna!

  13. #1438
    LuNa
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    Week 16

    AM Weight: 97.4kg (214lbs) -0.9kg (-2lbs)

    Nice loss, but i do feel a lot is water weight. Got up three times last night to go to the bathroom. Ill loosen up on the diet the coming days seeing as its easter and i wont be home. I also feel that the slightly higher calories wont be a bad thing at this point. Will bring proteinshakes to try and get enough protein in. Will be back on the diet as of Tuesday.

    Will post last night's session later because i left my notepad at home.

  14. #1439
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Great Squat PR Luna! 3 pates, bet it felt good!
    It felt amazing. It took me two years to get it, but i finally got it .

    Quote Originally Posted by borracho View Post
    Cant ask for too much more than that! Congrats on the squat PR Luna!
    Thanks John!

  15. #1440
    Senior Member Meat_Head's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    I agree. I do also feel that someone will get the most benefit out of a bodypart split if they respond well to volume. The split will allow you to hit the muscle groups with more volume once a week, while allowing for enough recovery. If someone doesnt respond to volume i feel a upper/lower split with higher frequency would work better.

    Im thinking about doing a bodypart split for 12 weeks after my diet to see the results. I feel i need to try it to see how it works and what the results are.
    Very inspirational journal bro, good progress. Definitely give split workouts a try, an extended try. Are you planning on bulking? I really think you'll be shocked at your hypertrophy on a split, I agree with chevelle's post completely
    Squat...Eat...Sleep...Grow...Repeat

  16. #1441
    Skinny Feet Kiff's Avatar
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    Grats on the weight loss everything is moving in the right direction man.
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  17. #1442
    Moderator Off Road's Avatar
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    Awesome squatting Luna. Congrats.
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  18. #1443
    LuNa
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    Quote Originally Posted by Meat_Head View Post
    Very inspirational journal bro, good progress. Definitely give split workouts a try, an extended try. Are you planning on bulking? I really think you'll be shocked at your hypertrophy on a split, I agree with chevelle's post completely
    Thanks. Plan on bulking after my cut which should be finished by June. Most likely maintain for a little bit first and then transition slowly into a bulk. It will be a much more slow/conservative bulk because i dont ever want to cut for this long again.

    Will definitely give bodysplits a try at one point and see how my body reacts and what the results are.

    Quote Originally Posted by Kiff View Post
    Grats on the weight loss everything is moving in the right direction man.
    Quote Originally Posted by Off Road View Post
    Awesome squatting Luna. Congrats.
    Cheers both!

  19. #1444
    LuNa
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    Thursday's session

    Bench press
    2,1,x87.5kg (190lbs)

    Dips
    6,2,2,2xBW+3.75kg (8lbs)

    T-bar Rows
    6,2,2,2x85kg (185lbs)

    Rack Chins
    10,4,4,4xBW

    Tricep Extension
    12's (26's)x???

    DC Tricep, pec stretches

    I feel really burnt out on the bench press. Going to switch exercises for a little bit and hopefully get some progress.

    Loving dips and rack chins.

    I feel like there isnt much progress on my upper days so im going to switch in some exercises that i know i can progress on and work hard on them. My bench hasnt moved in weeks and has actually declined a bit.

  20. #1445
    LuNa
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    Saturdays session

    Rack pulls
    6x200kg (440lbs)

    Hamstring Curls
    5x10x70kg (155lbs)

    Back Raises
    5x10xBW

    Preacher Curls
    6,2,2,2x??

    Ab work
    50 reps total

    Rack pulls werent great. Was warming up with the pins set at mid shin and my lower back was hurting pretty bad. I then switched to GM's but couldnt even work up to my workset because my lower back didnt feel like it. I then did the set of pulls from just above the knee because i wanted to get some decent work in. After that set my back was really sore and i aggrevated it pretty badly.
    Couldnt bend over the next couple of days but its going a little better at the moment. Should be fine over the next couple of days though.

    Took it easy for the rest of the session.

  21. #1446
    LuNa
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    Had a great break from my diet this easter weekend, with lots of good stuff. Im back on the diet as of today and am feeling very motivated. The coming 4-6 weeks should give me some solid results. Hoping to finish this cut by the end of June.

    Weighed in this morning at 217lbs, which isnt bad at all considering there will be some water weight as well. Im cutting back the calories the rest of the week to try and make up a little for these past couple of days.

    I will miss out on 1 weight session and 1 cardio session this week as the gym will be closed due to public holidays. Ill use these days as a deload since i havent had one in a long time. Those days also normally involve bad food and lots of alcohol but im going to try and limit this as much as possible.

    I plan on having a carb up on Sunday but this will depend on my weight and the amount of calories i take in, in those two days. I feel that the Skipload worked pretty well and i plan on keeping it in for the following weeks, if i can remain as strict as i should be during the week.

  22. #1447
    Moderator Off Road's Avatar
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    I don't know, those rack pulls look pretty solid to me. But ya, always listen to your back. Injuries can put you down for a long time.
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  23. #1448
    House Lannister
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    Nice rack pulls Luna. Strong stuff.

  24. #1449
    LuNa
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    Quote Originally Posted by Off Road View Post
    I don't know, those rack pulls look pretty solid to me. But ya, always listen to your back. Injuries can put you down for a long time.
    I done them before with the same weight and they were much easier. The pins are set just above the knee and with the length of my arms its only a couple of inches to lockout. I feel i should be much stronger on them.

    Quote Originally Posted by chevelle2291 View Post
    Nice rack pulls Luna. Strong stuff.
    Thanks, but as said i deadlifted 405x6 from the floor when i started my diet so i should be much stronger on these considering.

  25. #1450
    WBB Team Captain Coke's Avatar
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    Staying on the mark Luna.

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