Ledhead Unleashed!

[Bulldog333]

So led I have a question about your cardio... Is it done prior to your lifting session or after or is your cardio training a separate routine altogether?

 

[TheRippedReverend]

I have a confession to make...I am not a FedEx delivery man!

Sent from my DROID BIONIC using EliteFitness

Lol

I was sweatin for ah sec

 

[ledhead]

Yes you will...and you are already pushing some very decent numbers for just getting back at it bro...fuck for me today everything felt heavy, tomorrow morning is chest/calves, you set the bar bro!

Sent from my DROID BIONIC using EliteFitness

Thank you, sir. Yeah, I was surprised that I had a pretty good workout considering the amount of time I took off..

I'm quite sure you will bounce back hard tomorrow. It's in your nature..

Will we ever quit? Never!!

 

[ledhead]

So led I have a question about your cardio... Is it done prior to your lifting session or after or is your cardio training a separate routine altogether?

I separate cardio from my weight training. I like to drink a 20 oz coffee in the morning then do my cardio. Doing cardio on a empty stomach in the morning helps to dip into fat storages. This is the only time of the day when I am in a vasoconstricted state, which constricts blood vessels. Consequently, you retain more body heat during vasoconstriction. By raising body heat you burn more fat. That is the only time of the day I stay in that state because it's catabolic (muscle antagonist). Conversely, when I weight train I strive for "vasodilation", which increases blood flow and oxygen to the muscles, which is ideal for muscle building (anabolic state)..

I don't recommend taking "stims" pre-workout if you are trying to put on size because stims cause vasoconstriction. People think because they get a pump from stims that they are building muscle..Wrong, they are deceived..

 

[superqt4u2nv]

I seperate cardio from my weight training. I like to drink a 20 oz coffee in the morning then do my cardio. Doing cardio on a empty stomach in the morning helps to dip into fat storages. This is the only time of the day when I am in a vasoconstricted state, which constricts blood vessels. Consequently, you retain more body heat during vasoconstriction. By raising body heat you burn more fat. That is the only time of the day I stay in that state because it's catabolic (muscle antagonist). Conversely, when I weight train I strive for "vasodilation", which increases blood flow and oxygen to the muscles, which is ideal for muscle building (anabolic state)..

I don't recommend taking "stims" pre-workout if you are trying to put on size because stims cause vasoconstriction. People think because they get a pump from stims that they are building muscle..Wrong, they are deceived..

I drink that much coffee before cardio in the morning not so much for the science behind (although it's cool to know it benefits) more so I can be a decent human and at the very least say good morning to the people that cross my path.

 

[TheRippedReverend]

I drink that much coffee before cardio in the morning not so much for the science behind (although it's cool to know it benefits) more so I can be a decent human and at the very least say good morning to the people that cross my path.

Lol

Yeah, im one mad mofo give me my coffee or move batch get out dee way! I too use this as my preworkout I learned it from Ronnie Coleman that niggie be drinkin a gallon of coffee b4 workout. Funny how ppl buy caffine pills why? Just drink it.

 

[ledhead]

I drink that much coffee before cardio in the morning not so much for the science behind (although it's cool to know it benefits) more so I can be a decent human and at the very least say good morning to the people that cross my path.

That's an interesting philosophy, SQT. I will have to keep that in mind.

 

[Preachercurls]

Back in the gym today after an 8 week break. I weighed in at 242. BF unknown, but I would say it is still in the single digits. Still looking a little tight, but that fullness is gone.. My strength has gone down some, but nothing to have a nervous breakdown over.

I just stuck to the basics and did not try anything heroic or exotic.

I did morning cardio for 30 minutes at a moderate pace, just to get the blood flowing and to funnel oxygen to my muscles.

1). 3 sets of incline bench 315 for 10
2). 3 sets of incline bench 315 for 10 but adjusted the angle
3). 3 sets of flat bench 325 for 10
4). 3 sets decline bech 275 for 10

12 sets and I was gone.. No need to overtrain..

Note* I don't do under 10 reps for a set.. Will get to 15 reps a set with this same weight. Contrary to popular belief, reps get you jacked..

Note* I did more inclines because us amateurs lack upper chest. Stuck to basic movements. Will integrate other exercises as I go.. No need to do anything else right now.

Diet is not dialed in because of the proverbial and dreaded holidays that are fast approaching.. It's hard to turn down homemade Italian food (if anyone can relate), so I will not lock in until after the holidays. Once I lock in I don't deviate from that path, hence, I will wait to "really" lock in on my diet to after the holidays. Nevetheless, I did eat a couple quality meals today. I had egg whites, flounder, and sirloin.. Will eat whatever I want for right now as long as I feel I'm taking in an ample amount of protein.

Goal: 250-252 @ 4% by mid July, and I know I will get there!!

Man that's pretty impressive for a come back from an 8 week break. Looking at your picture you definitely can reach your goal. I'll be following if you're thinking about logging your progress until July

 

[ledhead]

Did arms today. Stuck to the basics and concentrated on my form being correct and getting into the right rhythm.

Triceps: I try to hit all the heads.

1). 3 sets of close grip bench 275 for 10 2 sets at 275 then went up to 285 for 10
2). 3 sets of push downs with the rope. Did not pay attention to the weight. Did 10-15 reps for every set.
3) 3 sets of seated dips (no weight) 10-15 reps

Biceps:
1). Stand up barbell curls. 3 sets of 10. One plate on each side. Stayed at the weight because I was more worried about my form being right.
2). Seated dumbell curls. 3 sets of 10. Used 55 and 65 lb. dumbbells.
3). Preacher curls. Hammer style. 3 sets of 10. weight really unknown. I was just concentrating on my form..

Note* I only did 9 sets for Biceps and 9 sets for triceps, that's it. Then I got the f*ck out of dodge. No need to overtrain. Overtraining is prevalent, I can read. Better to undertrain than to overtrain. Make no mistake about that one!

Diet was okay: I took in at least 40-50 grams of protein every 2-3 hours. Shakes, flounder, egg whites... Not on spot yet.. Will start diet log post-holidays..

Note* I decided to train natural for a while, so my body can adjust to me training again. Will train natural until I feel my body telling me it is time not to train natural.

 

[ledhead]

Man that's pretty impressive for a come back from an 8 week break. Looking at your picture you definitely can reach your goal. I'll be following if you're thinking about logging your progress until July

Thank you. I think I will be doing a log, so follow along..