The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #101
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    Hi Allen, 7 days a week for 13 weeks will be something, can you explain what you mean
    with the spidercrawls ? thanks eric

  2. #102
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Hi Allen, 7 days a week for 13 weeks will be something, can you explain what you mean
    with the spidercrawls ? thanks eric
    Place a short red mini band from www.elitefts.com around your wrists. Stand facing a wall and palce your fingers on the wall while keeping your arms spread as far apart as possible. While maintaining this position crawl your hands up and down the wall to above your head to your waist level.

  3. #103
    Senior Member Allen Cress's Avatar
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    Legs

    My weight is down another couple pounds. I have increased my re-feeds on saturday to a half day instead of one meal as it wasn't enough. I would say in another week or 2 my body will be in full supercomp mode and will start cycle dieting with a full re-feed day.
    Current macros are 320p/ 200c/ 35f.

    1) Lying leg curl with bands 4 x 12, 10, 8, 8

    2) BB squat: slow pyramid then 3 x 6, slow descent then explosive concentric

    3) Hack squat 2 x 15, then grind out 1 x 25 with same weight. No lockout, only come up 3/4 of the way.

    4) Single leg press 3 x 12. After 12 reps drop weight and do 6-10 more.

    5) BB stiff legg dead 3 x 10

    6) Iso-tension leg curl w/DB 1 x 45 sec

  4. #104
    Senior Member Allen Cress's Avatar
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    Back

    1) One arm BB row 4 x 12

    2) Wide paralell grip pulldown 4 x 10

    3) Chest supported row with elbows flared to emphasize rhomboids & traps 4 x 10

    4) kayak rows 3 x 12

    5) Low back ext. 2 x failure

  5. #105
    Senior Member Allen Cress's Avatar
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    Arms

    1a) Rope pressdown 4 x 12
    1b) Cable curls 4 x 8, 2 sec flex

    2a) DB curl, slow neg 4 x 8
    2b) Bent rope extension 4 x 12

    3a) Reverse grip pressdown 4 x 8 then 4 forced reps
    3b) BB curl, only up 3/4 way with slow tempo 4 x 10

    4) Single arm pressdown 4 x 12-15

  6. #106
    Senior Member Allen Cress's Avatar
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    Legs

    1) Lying leg curl 3 x 12, 10, 8 then 1 drop set x8, 10, 20

    2) Safety bar squat 3 x 8, then 1 drop set x 8, 10, 15

    3) Leg press 3 x 30

    4) Leg ext. 4 x 8 with 2 sec flex

    5) DB stiff leg dead 4 x 10

    6) Iso-tension DB leg curl 2 x 40 sec

  7. #107
    Senior Member Allen Cress's Avatar
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    Chest/shoulders

    1) Slight Decline DB press 100lbs x 4 x 8 reps

    2) Flat SM press 3 x 10; pumping no lockout

    3) Incline DB press 100lbs x 4 x 6 reps

    4) Pushups 2 x failure

    5a) DB side laterals 30lbs x 4 x 12 reps
    5b) Band side lateral partials , 4 x 12 with 1 sec flex

    6a) Cable rear laterals 4 x 15
    6b) Band pull aparts 4 x 15 with 1 sec flex

  8. #108
    WBB Team Captain Coke's Avatar
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    Looks nice Allen, you all will be 'jumping over the broom' real soon.

    Good luck across the board man.

  9. #109
    Senior Member Allen Cress's Avatar
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    I started my first full re-feed day yesterday and I could definitely tell I was in full supercompensation mode. I had lost 1 pound from the last half re-feed day. Last Saturday morning I weighed 208, Sunday morning I was 220. Then by this Saturday I was down 1 lb to 207.

    My hunger was pretty high all week, but energy and performance on gym was good. I am pretty lean at this point with all abs, lines in quads, and Christmas tree showing. I will look to lean out just a bit more for my wedding in 9 weeks. I will add in the mid-week spike in a few weeks.

    Here is what I had yesterday:

    1) 4 pancakes with peanut butter
    2) Foot long pizza sub with doritos and a couple cookies
    3) 2 almond joy bars
    4) Large popcorn and reeses pieces at movies
    5) Chips with queso & hummus dip. flatbread pizza, Chicken sandwich with spicy mayo, bacon, cheese, onion rings, and sweet potato fries.
    6) 5 pancakes with Peanut butter and half pint ice cream.

    Never got full until after my last meal and then it was only some bloating from the ice cream. I look to drop maybe another pound or 2 the way my body soaked up what I ate. My metabolic furnace is on high and I will just keep feeding it,

  10. #110
    Senior Member Allen Cress's Avatar
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    Back at it!!

    I just got back from Vegas for my bachelor party and took 4 days off training and diet. The nice thing about the cycle diet is once I go back to my diet for about 5 days I will be ready to start my re-feed day.

    I am doing a metabolic approach for hypertrophy for the next 8 weeks leading into my wedding. I will continue the cycle diet and lean out a bit more then take a 2 week break for the wedding and honeymoon. My body will be primed and ready for the break.

    Everything is trained twice per week: Here is my template breakdown of day 1 to give you an idea:

    Day 1

    Quad-Plex #1
    1a) Loaded or Compound Chest Exercise 3-4 Xs 6-8
    1b) Unloaded or Isolation Back Exercise 3-4 Xs 10-15
    1c) Bicep Exercise 3-4 Xs 8-10
    1d) Any Abs Exercise 3-4 Xs 12-M


    Quad-Plex #2
    2a) Loaded or Compound Chest Exercise 3-4 Xs 8-10
    2b) Unloaded or Isolation Back Exercise 3-4 Xs 10-15
    2c) Bicep Exercise 3-4 Xs 10-12
    2d) Any Abs Exercise 3-4 Xs 12-M


    Quad-Plex #3
    3a) Loaded or Compound Chest Exercise 3-4 Xs 10-12
    3b) Unloaded or Isolation Back Exercise 3-4 Xs 12-15
    3c) Bicep Exercise 3-4 Xs 10-12
    3d) Any Abs Exercise 3-4 Xs 12-M

  11. #111
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    Hi Allen, looks like an exellent template, a compound chest exercise combined with a
    isolation or deload back exercise going into arms and core.
    It's a template that I like to train, high tempo, less distraction and a solid pump while training for conditioning, exelelent way to go for your last eight weeks, succes and keep
    us posted. eric

  12. #112
    Senior Member Allen Cress's Avatar
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    Cycle diet and pics

    My weight was down another 2 lbs this Saturday and I am basically as lean as I want to be for my wedding in 6 weeks so I will be adding a Mid-week calorie spike to my cycle diet. So now I am at 1 whole re-feed day on Saturday and 1 mid-week spike on Wednesdays. If I drop anymore I will just add to he Mid-week spike. I have attached a pic I took Saturday. Weight is at 203 lbs. My metabolic rate is going all out at this point.

    1a) Incine BB press 3 x 6
    1b) Wide pulldown 3 x 15
    1c) DB curl 3 x 8
    1d) Lying leg raise 3 x 15

    2a) Banded Hammer S. Press 3 x 10
    2b) Recline pull ups 3 x 15
    2c) Hammer curl 3 x 10
    2d) Bicycle abs 3 x 20

    3a) Flat DB press 3 x 12
    3b) Close grip pulldown 3 x 12
    3c) Cable curl 3 x 12
    3d) SB crunches 3 x 15
    Attached Images Attached Images

  13. #113
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    Looking great Allen! What are your calories at now and what do you shoot for with refeeds and midweek spikes?

  14. #114
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by yayeti View Post
    Looking great Allen! What are your calories at now and what do you shoot for with refeeds and midweek spikes?
    My daily calories are 2100. On re-feed days and my mid-week spike I don't shoot for a certain calorie intake, just eat extremely high amounts. All I'm looking to do is repelnish glycogen and spike calories to also stimualte my metabolism by increasing leptin sensitivity and thyroid upregulation. If I had to guess I take in 8000+ calories on re-feed days.

  15. #115
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    So are mid week spikes and refeeds the same thing?

  16. #116
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by yayeti View Post
    So are mid week spikes and refeeds the same thing?
    Basically. They are both calorie spikes. The Mid-week spike is mainly used to be able to finish the last few days of training for the week optimally to get to the whole re-fee day. There are certain bio-feeedback indicators that let me know if I need to incorporate the mid-week spike. Energy levels, gym performance, pump in gym, weight, etc... to name a few.

    On my mid-week spike I don't eat any sugar based foods (desserts). Like tonight I will have an appetizer, bread with butter, salad with ranch, 12oz new york strip, large baked potato loaded with sour cream, butter, bacon, & cheese. If I'm still hungry somethin else. I eat til I'm full, I do not binge on food.

  17. #117
    Senior Member Allen Cress's Avatar
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    1a) Banded leg press 4 x 10
    1b) Alt. Supermans on SB 4 x 12 ES
    1c) Cable rear lateral 4 x 15
    1d) Reverse grip pressdown 4 x 20

    2a) Hack squat 4 x 12
    2b) Reverse hyper 4 x 15
    2c) Cable Side lateral 4 x 15
    2d) One arn overhead cable ext. 4 x 15

    3a) Split squat 3 x 12
    3b) ABC tubing ext. 3 x 15
    3c) DB upright row 3 x 12
    3d) Grenade pressdowns 3 x 15

  18. #118
    Senior Member Allen Cress's Avatar
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    Current diet

    1) 1.5 cups egg whites & 2 whole eggs

    2) 220g chicken, 200g potato, 3 fish oil

    3) 2 cups egg whites, 60g quinoa, 1/2 tbsp almond butter

    4) Intra-workout shake: 40g cyclic dextrin, 20g casien hyrdosylate, 10g EAAs

    5) 220g turkey, 180g sweet potato

    6) 2 cups egg whites, 50g quinoa, 1/2 tbsp natural peanut butter

  19. #119
    WBB Team Captain Coke's Avatar
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    Exceptional shot, definitely on point!

  20. #120
    Senior Member Allen Cress's Avatar
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    1a) Flat DB press 4 x 6-8
    1b) Wide pulldown 4 x 15
    1c) DB curl 4 x 10
    1d) Leg raises 4 x 12

    2a) Incine DB press 4 x 10
    2b) High row 4 x 15
    2c) Concentration curl 4 x 10
    2c) Cable crunch 4 x 15

    3a) Flat DB twist press 4 x 10
    3b) Straight arm pulldown 4 x 15
    3c) Hammer curl 4 x 12
    3d) SB alternating crunch 4 x 10 ES

  21. #121
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    Quote Originally Posted by Allen Cress View Post
    1) 1.5 cups egg whites & 2 whole eggs

    2) 220g chicken, 200g potato, 3 fish oil

    3) 2 cups egg whites, 60g quinoa, 1/2 tbsp almond butter

    4) Intra-workout shake: 40g cyclic dextrin, 20g casien hyrdosylate, 10g EAAs

    5) 220g turkey, 180g sweet potato

    6) 2 cups egg whites, 50g quinoa, 1/2 tbsp natural peanut butter
    Without this becoming crude, have you noticed when consuming a large amount of egg whites without a couple yolks mixed in that is gives you some really awful smelling gas. Sometimes I have up to four cups of egg whites (throughout the day not at one time) and it is pretty rough. When I throw in a couple yolks I don't have that same issue.

  22. #122
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by JasonLift View Post
    Without this becoming crude, have you noticed when consuming a large amount of egg whites without a couple yolks mixed in that is gives you some really awful smelling gas. Sometimes I have up to four cups of egg whites (throughout the day not at one time) and it is pretty rough. When I throw in a couple yolks I don't have that same issue.
    No, but when consuming the exact same foods everday without some variety will cause food allergies and weaken your digestive enzymes.

  23. #123
    Senior Member Allen Cress's Avatar
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    Since adding my mid-week spike 2 weeks ago weight has finally stabilized and body is looking full and lean 24/7 now (exceptthe day after my re-feed day when I have a lot of water retention form all the great food, lol).

    Here was my last Mid-week spike meal:
    - 1 loaf bread with butter, sweet potato tater tots, fried calamari, salad with ranch, bacon, & cheese, portabella mushroom chicken with wine sauce and cheese, loaded potato

    1a) BB squats 4 x 10, 8, 8, 15
    1b) Bird dogs 4 x 12 ES
    1c) Rear delt machine 4 x 15
    1d) wide grip pressdown 4 x 15-20

    2a) Horizontal leg press 4 x 20, 15, 12, 10
    2b) Supermans on Bosu 4 x 12
    2c) Banded DB side lateral 4 x 12
    2d) Overhead rope ext. 4 x 15

    3a) Single leg press 4 x 15 EL
    3b) Good mornings 4 x 12
    3c) Front cable raises 4 x 15
    3d) Seated band extension w/grenades 4 x 12

  24. #124
    Senior Member Allen Cress's Avatar
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    3 weeks to go

    1a) Incline BB press 4 x 6
    1b) Recline pull ups 4 x 15
    1c) DB curls 4 x 10
    1d) weighted crunches 4 x 15

    2a) DB flat press 4 x 10
    2b) Wide pulldowns 4 x 15
    2c) Preacher curls 4 x 12
    2d) SB leg raise 4 x 12-15

    3a) Machine press 4 x 12
    3b) Single arm pulldown 4 x 12
    3c) DB cross body curl 4 x 10
    3d) Leg climbs 4 x 12

  25. #125
    Senior Member Allen Cress's Avatar
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    1a) Seated cable row 4 x 8
    1b) Cable crossover 4 x 15
    1c) Russian twist 4 x 15 ES
    1d) Standing calf raise 4 x 12

    2a) Machine row 4 x 10
    2b) Cable press 4 x 15
    2c) High to Low chops 4 x 12 ES
    2d) BW single calf raise 4 x 20

    3a) One arm DB row w/pronated grip 4 x 12
    3b) Pec deck 4 x 15
    3c) Rainbows 4 x 10 ES
    3d) seated calf raise 4 x 15

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