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pedraza
11-30-08, 11:06 am
ONE MORE WEEK DOWN AND FILLING REALLY GOOD GUYS. STILL TAKEING IT SLOW BUT THE STREANTH IS COMEING BACK FAST.
MY DIET PLAN:
1 5:00AM ONE MASS SHAKE WITH 2 TBS OF PB AND A TBS OF FLAXSEED OIL
2 (AT WORK 3 HOURS LATTER ) 1 BANANNA 6 HARD BOILED EGGS I PB HOUSE COOKIE
3 ( 3 HOURS LATTER) MASS SHAKE SAME AS ABOVE
4 ( 1 HOURS LATTER) 1 SWEET OR REGULAR LARGE PATATOE 12OZ OF LEAN BEEF
5 ( 3 HOURS LATTER) SAME AS ABOVE
6 ( 1 HOUR LATTER) MASS SHAKE GO HOME
7 ( 3 HOURS LATTER) 120Z OF LEAN BEEF OR CHICKEN OR COLD WATER FISH WITH PASTA OR PATATOES OR RICE DEPENDING ON WHAT KIND OF MEAT I EAT
8:00 PM PRE WORKOUT SHAKE AND SUPPLAMENTS
9:00 PM GO TO THE GYM UNTILE 11:30 OR SO
BEFORE BED 6 EGG WHITE OMLET WITH WEAT TOAST

FILL FREE TO LEAVE SUGGESTIONS GUYS, IM TRING TO PUT ON SOME WEIGHT

LAST WEEK WAS ANOTHER GOOD WEEK IN THE GYM.
CHEST DAY: 185 X MAX, 225 X 12, 275X8, 315X 6 340X MAX
INCLINE: 185X MAX, 225 X 10, 250 X 8, 275 X MAX
DECLINE: 225X 12, 250X 10, 275 X 8, 315 X MAX
DB FLYS: 60 X MAX, 70 X MAX, 80 X 10

ARMS
BIES: SB CURL 95X MAX 125X 10, 135 X 10, 160X MAX
SB PREACHER: 95 X MAX, 115 X 10, 135 X 8, 150 X MAX
DB CURLS: 50 X MAX, 55 X 12, 60 X 10, 65 X MAX
TRIES: SKULLS: 95 X MAX, 115X 12, 135 X 10, 155 X 10
DB EXSTENTION: 90 X MAX, 100X MAX, 110 X MAX
WEIGHTED DIPS ( 45) 3 SETS X MAX

SHOULDRS:
STANDING MILL PRESS 185 X MAX, 205 X 10, 230 X 8, 250 X MAX
UPRIGHT ROW 135 X MAX, 155 X 10, 175 X 8
DB ROWS 70 X MAX, 80 X 10, 90 X 8
SHRUGS 315 X MAX, 365 X MAX, 405 X MAX, 455 X MAX

LEGS
SQUATS 225 X MAX, 315 X 10, 365 X 8, 405 X MAX
REVERSE SQUAT 225 X MAX, 315 X MAX, 365 X MAX, 405 X MAX
DB LEG CURL 60 X MAX, 70 X MAX, 80 X MAX, 90 X MAX
CALF ( LEG PRESS ) 380 X MAX, 470 X MAX, 560 X MAX, 650 X MAX
LEG PRESS 650 X MAX, 750 X MAX, 850 X MAX, 950 X MAX, 1K X 10


BACK
MAX PULLUPS
DB ROW 110 X MAX, 120 X MAX, 130 X MAX 140 X 10
STIFF DEADS 135 X MAX 4 SETS
PULL DOWNS 180 X MAX, 200 X MAX, 210 X MAX, 250 x 10
MAX SET PULLUPS

THOSE ARE THE STATS FOR MY PARTNER AND MYSELF. ARE MAX SETS AT THE ENDS ARE USEALLY ONLY 3-4 UNASSISTED AND LIKE 1 OR 2 ASSISTED. FILL FREE TO THROW IN SOME THOUGHTS AND SUGGESTIONS.. I LEARN SOMETHING NEW HEARE EVERYDAY

Tiny
11-30-08, 3:34 pm
I didn't read your entire workout but I did read that you want to put on weight and I did see that your last meal before bedtime is 6 eggs or was it 6 egg whites (even worse)? Now, brother, you tell me - are you sleeping with an IV of nutrients at your bedside? No? Okay, didn't think so. So how many hours will you be in bed? How much time will it take to digest those eggs and how far will that nutrition stretch, time wise? If you are trying to put on weight, then bro, you need to slam some nutrition prior to bedtime that can carry through at least some if not much of the night. As soon as you run out of nutrition, you go catabolic. As you lay there your body has the opportune time to mend and repair itself - unfortunately, you are not providing to take advantage of this opportunity because there is no nutrition readily available an hour after you have eaten those eggs. So, if your chest is still recovering (takes arguably about 48 hours), your body will simply canabolize something already recovered, maybe your legs or whatever and rob what it needs from there to carry out repairs elsewhere (like to the chest). You want a fast digesting protein in the morning after having fasted all night asleep, but conversely, you want a very slow digesting longer lasting source at bedtime - make sense?

MojoMike36
11-30-08, 4:02 pm
Don't train the same program for too long or you won't see gains.

Maybe think about designing a second program that you can flip back and forth with.

stumblin54
11-30-08, 4:26 pm
Fats before bed would be a great addition here, because they digest slowly which is ideal for the "bedtime fast".

Stumblin

sanga
11-30-08, 4:43 pm
I didn't read your entire workout but I did read that you want to put on weight and I did see that your last meal before bedtime is 6 eggs or was it 6 egg whites (even worse)? Now, brother, you tell me - are you sleeping with an IV of nutrients at your bedside? No? Okay, didn't think so. So how many hours will you be in bed? How much time will it take to digest those eggs and how far will that nutrition stretch, time wise? If you are trying to put on weight, then bro, you need to slam some nutrition prior to bedtime that can carry through at least some if not much of the night. As soon as you run out of nutrition, you go catabolic. As you lay there your body has the opportune time to mend and repair itself - unfortunately, you are not providing to take advantage of this opportunity because there is no nutrition readily available an hour after you have eaten those eggs. So, if your chest is still recovering (takes arguably about 48 hours), your body will simply canabolize something already recovered, maybe your legs or whatever and rob what it needs from there to carry out repairs elsewhere (like to the chest). You want a fast digesting protein in the morning after having fasted all night asleep, but conversely, you want a very slow digesting longer lasting source at bedtime - make sense?


So thats why my calfs aren`t as big as they should be,the other bodyparts are robbing nutrients to repair themselves, lol

Good post Tiny.

If you are going to the gym that late and then going to bed not that long after I`d load up.

pedraza
11-30-08, 9:43 pm
YES

pedraza
11-30-08, 9:47 pm
Yes Some REALLY GOOD POINTS. THANKS FOR THE INFORMATION. AS FOR BED ILL BE SLAMMING SOME CASINE PROTEIN. I WILL BE SWITCHING OUT PROGRAMS AFTER 10 WEEKS. THANKS FOR THE INFO ILL JUST KEEP TRAINING MY ASS OF

pedraza
12-05-08, 11:25 am
another great week in the gym without any injuries for my partner and myself. last weeks stats in the gym where crushed. my body hurts and i fill great.
big stats for the week
chest: 350 x 5
standing shoulder press: 250 X 5
squats: 425 x 8
bb curls: 165 x 5
bent over row: 245 x 8

pedraza
12-06-08, 5:17 pm
Fats before bed would be a great addition here, because they digest slowly which is ideal for the "bedtime fast".

Stumblin

what do you have in mind as far as fats?

71bbo455
12-08-08, 10:39 pm
ONE MORE WEEK DOWN AND FILLING REALLY GOOD GUYS. STILL TAKEING IT SLOW BUT THE STREANTH IS COMEING BACK FAST.
MY DIET PLAN:
1 5:00AM ONE MASS SHAKE WITH 2 TBS OF PB AND A TBS OF FLAXSEED OIL
2 (AT WORK 3 HOURS LATTER ) 1 BANANNA 6 HARD BOILED EGGS I PB HOUSE COOKIE
3 ( 3 HOURS LATTER) MASS SHAKE SAME AS ABOVE
4 ( 1 HOURS LATTER) 1 SWEET OR REGULAR LARGE PATATOE 12OZ OF LEAN BEEF
5 ( 3 HOURS LATTER) SAME AS ABOVE
6 ( 1 HOUR LATTER) MASS SHAKE GO HOME
7 ( 3 HOURS LATTER) 120Z OF LEAN BEEF OR CHICKEN OR COLD WATER FISH WITH PASTA OR PATATOES OR RICE DEPENDING ON WHAT KIND OF MEAT I EAT
8:00 PM PRE WORKOUT SHAKE AND SUPPLAMENTS
9:00 PM GO TO THE GYM UNTILE 11:30 OR SO
BEFORE BED 6 EGG WHITE OMLET WITH WEAT TOAST

FILL FREE TO LEAVE SUGGESTIONS GUYS, IM TRING TO PUT ON SOME WEIGHT

LAST WEEK WAS ANOTHER GOOD WEEK IN THE GYM.
CHEST DAY: 185 X MAX, 225 X 12, 275X8, 315X 6 340X MAX
INCLINE: 185X MAX, 225 X 10, 250 X 8, 275 X MAX
DECLINE: 225X 12, 250X 10, 275 X 8, 315 X MAX
DB FLYS: 60 X MAX, 70 X MAX, 80 X 10

ARMS
BIES: SB CURL 95X MAX 125X 10, 135 X 10, 160X MAX
SB PREACHER: 95 X MAX, 115 X 10, 135 X 8, 150 X MAX
DB CURLS: 50 X MAX, 55 X 12, 60 X 10, 65 X MAX
TRIES: SKULLS: 95 X MAX, 115X 12, 135 X 10, 155 X 10
DB EXSTENTION: 90 X MAX, 100X MAX, 110 X MAX
WEIGHTED DIPS ( 45) 3 SETS X MAX

SHOULDRS:
STANDING MILL PRESS 185 X MAX, 205 X 10, 230 X 8, 250 X MAX
UPRIGHT ROW 135 X MAX, 155 X 10, 175 X 8
DB ROWS 70 X MAX, 80 X 10, 90 X 8
SHRUGS 315 X MAX, 365 X MAX, 405 X MAX, 455 X MAX

LEGS
SQUATS 225 X MAX, 315 X 10, 365 X 8, 405 X MAX
REVERSE SQUAT 225 X MAX, 315 X MAX, 365 X MAX, 405 X MAX
DB LEG CURL 60 X MAX, 70 X MAX, 80 X MAX, 90 X MAX
CALF ( LEG PRESS ) 380 X MAX, 470 X MAX, 560 X MAX, 650 X MAX
LEG PRESS 650 X MAX, 750 X MAX, 850 X MAX, 950 X MAX, 1K X 10


BACK
MAX PULLUPS
DB ROW 110 X MAX, 120 X MAX, 130 X MAX 140 X 10
STIFF DEADS 135 X MAX 4 SETS
PULL DOWNS 180 X MAX, 200 X MAX, 210 X MAX, 250 x 10
MAX SET PULLUPS

THOSE ARE THE STATS FOR MY PARTNER AND MYSELF. ARE MAX SETS AT THE ENDS ARE USEALLY ONLY 3-4 UNASSISTED AND LIKE 1 OR 2 ASSISTED. FILL FREE TO THROW IN SOME THOUGHTS AND SUGGESTIONS.. I LEARN SOMETHING NEW HEARE EVERYDAY


I may be a little behind the times but what is a reverse squat and what are dumbell leg curls? I have done a leg curl with a dumbell in between my feet and lying on a decline bench. No way i could hold anywhere near 60 lbs though.

pedraza
12-13-08, 8:28 am
a db leg curl is just what you described exsept i do it on a regular flat bench. and as far as a reverse squat goes, i lay on a flat bench under the smith machine and push. good luck

Northman
12-16-08, 1:04 am
what do you have in mind as far as fats?

To take both Tiny and stumblin54's points a step farther to help you out you want a combination of both healthy fats and a slow digesting protein. Casein is the protein of choice for many people before bed as it takes around 6 hours to digest. Whey and casein are the two main proteins in milk. Probably the best source of casein that is readily available to you is in cottage cheese. 1-2 cups of cottage cheese should be sufficient depending on your daily protein requirements. Throw in some healthy fats (Animal Omega is a good source of EFAs) and you have an adequate nighttime snack. I myself am bulking, so I;m not too worried about fat gain and I include some carbs (I'm really into canned peas right now) in here too. If you don't want to take (or cannot afford to buy) Animal Omega, mix in some natural peanut butter with the cottage cheese and add a little cocoa.