Log- 2007 challenge to me

[whiteknight39]

yesterday- day off gym and free food day

Today - legs- I found it to be a great workout with major hamstring fatigue..good stuff

4 sets of
superset leg extension ( 15 reps- 75 lbs ) with squat thrust jump ( 15 reps)

3 sets of
superset abductor in and our with anterior reach- 15 reps each

3 sets of
superset seated leg curls ( 15 reps - 75 lbs ) with jump leaps- 15

3 sets of
glute machine ( since my gym doesn't have one, I used the assisted pull up machine and pushed down with the leg ) 15 reps each

3 sets of
walking lunges with 15 lbs dumbellsx 15 reps with each leg

3 sets of
dumbell deadlifts ( used only 2x 25 lbs dumbells as my legs were getting toasted by now )- 15 reps

I've also added grape seed oil to my cooking

 

[the-short-one]

great pics - you were SHREDDED. what Sassy says - a little more mass and you will kick ass.

 

[gymmum]

I agree awesome pics.....good luck for the nationals....look forward to following your progress.

 

[whiteknight39]

yes I need more mass!!!! dammit .. it;s hard to put on....lol

Yesterday I skipped the gym.... ny freaking quads are toasted..... I could not walk up and down the stairs.... today at work it's still a biatch to walk about after sitting down for a while..... I didn';t realize that taking those 10 days off and then completely switching the program would hit me this hard...... It feels like my very first time......

Today I sucked it up and went to the gym before work though... did some back work

-2 sets of seated rows- 90 lbs,90 lbs, 105 lbs
-superset reverse grip pull downs ( 100 lbs ) with alternating speed rows with tubing....3 sets of each
-superset cable pulldowns( 100 lbs ) with alternating bent rows with tubing- 3 sets of each
( 30-45 seconds with the tubing...8 reps with the weights.. no rest in between)
bent barbell rows- 3 sets x8 with 60 lbs..

15 minutes of cardio to try and loosen the legs a bit

As for diet....I am keeping to the above calories and macros on a daily basis for now...

Now to wobble for some water....

 

[The Shadow]

yesterday- day off gym and free food day

Today - legs- I found it to be a great workout with major hamstring fatigue..good stuff

4 sets of
superset leg extension ( 15 reps- 75 lbs ) with squat thrust jump ( 15 reps)

3 sets of
superset abductor in and our with anterior reach- 15 reps each

3 sets of
superset seated leg curls ( 15 reps - 75 lbs ) with jump leaps- 15

3 sets of
glute machine ( since my gym doesn't have one, I used the assisted pull up machine and pushed down with the leg ) 15 reps each

3 sets of
walking lunges with 15 lbs dumbellsx 15 reps with each leg

3 sets of
dumbell deadlifts ( used only 2x 25 lbs dumbells as my legs were getting toasted by now )- 15 reps

I've also added grape seed oil to my cooking

Some advice......you are doing 29ish sets for legs with high reps.


Cut those sets in half and get the rep renge(TUT interval) down in the hypertrophy range.

Reps are too high and too many sets.

WHy 15 reps??


why not 6?

 

[whiteknight39]

Before the new year I was doing the Max OT style of training...... heavier weights low reps.... did this for about 3 months....
I wanted to switch it up for the new year....so I purchased Scott Abel's DVD on what he calls the MET HYBRID TRAINING PROGRAM...He calls it the unconvential new way of training.... I thought I'd give it a shot for 8-10 weeks ..... it is definately different

 

[The Shadow]

Before the new year I was doing the Max OT style of training...... heavier weights low reps.... did this for about 3 months....
I wanted to switch it up for the new year....so I purchased Scott Abel's DVD on what he calls the MET HYBRID TRAINING PROGRAM...He calls it the unconvential new way of training.... I thought I'd give it a shot for 8-10 weeks ..... it is definately different

No offense....but the number of reps(only) has little to do with gaining size, which you stated was the main goal.

Im aware of Scott Abel...and his wife Laura Binetti(IFBB pro)....he desgined his first plans around HER....if you dont know who she is - find out.

She originally competed at 170ish pounds and was a freak.....thing is...she was bigger than most female bbers BEFORE she began training.

Hey - ff you feel that you are on the right track - knock it out then.


I STRONGLY suggest getting a bf test done NOW to track progress if you havent already done so.


Keep an eye on The Short Ones log...Im prepping her for a show in March.

 

[whiteknight39]

Thanks for the feedback...

It's good to hear it

Scott Abel is toting this program as the new bodybuilding way...the new way to train.....totally unconventional. He claims that one will see growth and stay lean.....

Some of his bb clients state they are on this HYBRID MET program.

I don;t know, I figured I'd give it a go .....I estimate within 8 weeks I should see whatever progress comes from this to start to appear....

I am definately going to get a bf test done as you suggested.....

I'll also check the short ones log......
thanks

 

[The Shadow]

anytime

 

[whiteknight39]

My quads were so fried that I could't even lean in to do back extensions

quick recap then- workoiuts for the last 2-3 days

1/2 hour eliptical

Chest-
Incline dumbell press - 30 lbs x15 reps x 3 sets
Flat dumbell flies- 20 lbs x 15 reps x 3 sets
Alternating hammer incline- 15 reps- 3 sets - 30 lbs
Alternating Flat Hammer- ditto- 40 lbs

Tris-
superset falt bar pulldowns with rope pulldowns- 5 sets each - 70 lbs and 30 lbs
dumbell kickbacks

Shoulders
One arm barbell thrust- 3 sets
superset alternating dumbell raise with shrugs - 20 lbs and 45 lbs- 3 sets x 15
superset side lateral raise with horizontal shrugs- 20 lbs & 60 lbs- 3 sets x 15

Abs-
did the follwoing circuit twice
standing leg raises-25
exercise ball switch from feet to hand- 45 seconds
exercise ball in hand/squeeze small ball with knees- twist oposite direction- 45 seconds
front roller- 45 seconds
bicycle- 45 seconds
side windshield wipers- 45 seconds
sitting twist with medicine ball ( 10 lbs ) - 45 seconds
medicin ball crunches- 45 seconds
choppers- 45 seconds-
superman- 2 minutes
skipped the back extension