JNo20

__________________
Meet PRs @220
Squat: 675, (8-22-2008)
Bench: 455, (8-22-2008)
Deadlift: 611, (3-29-2008)
Total: 1735, (8-22-2008)

trucelt

monday

gonna do something different this week-lets call it an experiment. Want to try and train the way i did for about 4-5 years (one bodypart per day/high volume)

Heres todays agenda:
ABS
Rotator Cuff
Chest
Cardio

ABS:
tri-sets of hanging leg raise, roman chair sit-ups, side-crunch on a hyper-ext

RC:
"L" laterals 3x10-12:5lbs

CHEST:
BB Incline Press
95,135,155x12
185x5
225x5
245x5
265x5

Last 2 sets were tough, very happy with 265x5 on inclines esp since i havent had a decent work-out in over a week

DB Flat Bench
40x8
60x8
80x8
100x9

Cybex Incline Press
110x15
150x15
190x15

did this exercise last week and i still think its killer, dropped the seat and used a wide-ass grip

Cable Cross-overs
50x24
50x16

CARDIO:
Stationary Bike 20 min.

finished with about 10min of stretching

Your probably wondering what the hell is he doing?? this isnt DC training...nope it isnt. So far i have had spectacular results with DC but i have also piled a lot of little injuries and the thought of coming in HAVING to beat the logbook was starting to weigh on my mind. I am also a believer that there is no "one best way" to train. For the following week i am going to do what i use to do in the past which was follow a formula for each body part that that emphasizes different rep ranges for each exeercise so for chest it was

exercise #1: 3x5 fast twitch, strength/explosion
exercise #2: 3x8 fast twitch, size strength
exercise #3: 3x15 fast/slow size, endurance
exercise #4: 2x20-30 slow twitch, endurance

for smaller body parts shoulders, arms, etc i will use only 3 exercises,,,,im sure i will get absolutely flamed for this but thats okay.

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

alex

serious strength on the incline bench bro! interesting plan im excited to see what everyone else has to say

__________________
what are your lifting stats like?

RedSkull

I think the best way to train is Charles Poliquin's suggestion of - 'everything works for a while, nothing works forever' - so do one style for 5-6 weeks, take a week off, switch. etc. Keeps training quite fresh and interesting too. It makes sense since the body does adapt to schedule/rep-sett schemes/volume etc. after a while. IMO this is even more important for naturals - if you need a special program to make gains on roids you should take up knitting. What do you think on this?

Great job on the Inclines - that would put you right about 300 (maybe more with your crazy fast twitch 1RM's?). Not bad considering the shoulder pain.

CindyLauper

I say try it and see how it goes. You never know!!! Good luck.

trucelt

RS- big fan of poliquin did a bunch of his routines back in the day...and I agree there is no best routine.......

IG- I know supposedly nattys arent supposed to be able to train like this and gain but i did. Thanks for encouragement.


One of the things i liked about this style of training is that my wokout is not evaluated based upon the outcome of one set its more of the sum total of all of my sets (okay really its how the first two exercises go....) but it also allows for some last minute adjustments based upon my situation: incline bench is full or knees are achy etc.

here is my intended split-
Mon: abs, RC, Chest, cardio
Tue: Back, Forearms
Wed: Calves, Hamstrings, cardio
Thu: Abs, RC, Shoulders
Fri: Arms, Forearms, Cardio
Sat: Calves, Quads


Thu:

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

thenatural

Hey Truce,

I agree with you that there is no one right way to train. Alot of people get to where they want to be alot of different ways.

It will be interesting to see what your body does on this split - I bet you'll be full in no time with the big pumps.

Good luck!

__________________
weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq

Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

bankerbabe75

I lke the split! I am a big fan of splitting legs into quads / hams. Good luck with it!

__________________
"This is your life. It is the only one you get. So no excuses, and no do-overs. If you make a mistake or fail at something you learn from it, you get over it and you move on. Your job is to be the very best person you can be and to never settle for anything less."
~ Ann Richards, former TX governor

trucelt

Hey Pounders- day2 of the high-volume experiment

Back, Forearms

Smith Machine Rack Pulls
135x10
185x5
225x5
275x5
315x5
365x5
405x5
225x22

I did these out of necessity...the 24Hour Fitness across the street from me, doesnt have cages that allow you to do rack pulls and they dont have any round plates which makes doing full-range deads difficult. SO i came up with these....not bad but not great...they force you to pivot at the hips instead being to use leg drive to start the motion....all of that aside 405 blasted the sh** out of my upper back/traps.

BB Rows
95x8
135x8
185x8
135x8

lower back was kinda wasted from the smith machine pulls so i didnt feel great on these....

HS Iso-Row
90x12
18012
270x10
360x9

i did these both arms simultaneously and was really strict on every set, even on 4plates per side.

Front Pulldowns
100x15
160x12
180x10
200x8/130x11

really wanted to do rear pulldowns (thats normally how i finish this workout) but the damn pulldown machine doesnt really allow you to do them to the rear without creating an awkward-ass angle. used a super-wide grip

This workout was pretty good....next time i do it though ill do at the other gym so i can do full-range deads and rear pulldowns.

Rev. Wrist Curls/Wrist Curls

3x15-20: 50Lbs






Tommorrow ive got calves and shoulders.

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

RedSkull

Nice session, how did you feel after compared to the lower vol?

Check this article out (one of the best I've read in a long time) by Poliquin - http://www.charlespoliquin.com/membe...rticle&sid=102 - comparing different bodytypes/responses in training to the Chinese philosophies. That makes a lot more sense than typical 1 size fits all...

trucelt

cool read skull...makes me wonder which sign i fall under. speaking of different systems are you going to pursue GVT? also have u tried POF?

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

jesus rocks

hey bro, just wondering why you went back to a high volume split,looks brutal

__________________

There are only three reasons why you may not like the Whopper.
* You hate America and your parents.
* You enjoy killing puppies.
* You are not awesome
I would highly recommend that all first dates happen at Burger King. Order your new girl/guy a Whopper. If he or she refuses feel free to yell, "You are a lame dog killing terrosist!"
TRUE PROTEIN DISCOUNT CODE: SDM333. PLEASE USE IT

RedSkull

For you I immediately thought of fire... the description he gives of doing 1-3 reps with 85% of max. Mr Fast Twitch... I think I'm Earth - but with some of the mentality he describes for fire (I don't think mentality and bodytype always go hand to hand as he suggests - but no doubt they sometimes do ie ecto/hardgainer being the nervous, jittery type)

RedSkull

Oh yeah - I'm gonna give GVT a go after my current program - maybe even the 10X10. I feel like doing a 'size' program for a while and that seems like a good one. Though I'll prolly get stronger anyway if I get better at volume...

Seems we are the natural volume ginea pigs on here at the moment.

Sparky

Hey buddy... checking out your journal. I am very impressed by your strength. I'm also interested to see how your program works out (volume and focus on the different types of muscle fiber).

I'd make sure you keep track of:
1) Strength gains
2) Physique changes (pics?)
3) Measurements
4) Injuries or lack thereof
5) Energy

I've never had an issue with high volume. When I get hurt is when I'm pushing to beat the log book.

Have fun!

__________________

Romans 1:16-17


for 5% off products from trueprotein.com, use the discount code MWD888

100% doing it myself and 100% accountable for what I do. No excuses. -- Sparky

Find a seasoned mentor and learn. My biggest improvements have come not from hours of tedious research, but by listening to those who have been in the trenches -- Sparky

Judges expect muscle but respect conditioning -- Sparky

trucelt

thanks spark

two days of high volume blasting and i feel pretty good---full as hell. Planned on doing hams today and shoulders on thursday but i wont be able to train thursday (work committments) so im doing shoulders tonight and will hams/quads on saturday. so without further ado :

CALVES:
seated calf raise
25x30
50x20
75x15
100x12
100x12
100x12

yes my calves are pathetially weak...my accident left me with nerve damage to my left calf so i am trying like hell to get it back online.

standing calf raise
120x15
150x12
180x10

calves very pumped and cramping (even the left one!)

SHOULDERS:
3 sets RC work

Seated DB Press
20x15
30x15
40x5
60x5
70x5
80x8

First time in quite some time i did DB presses for shoulders and im very happy with 80x8, next time try 85's.

Cybex Laterals/Cybex overhead press

90x15/90x10
110x12/90x7
70x21/---- shoulders too blown to finish superset

Rear Laterals (face down on an incline bench)
15x15
20x12
25x12
25x12

was supposed to do cardio, but it was already 8pm and i just wanted to get home and get some dinner.Pretty happy with the work-out. Will take tommorrow off and come back friday for arms and finish the week with legs on saturday.

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

thenatural

man those are big workouts. good ol' volume training hey. How you likin it so far??

__________________
weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq

Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

trucelt

gotta admit-right now im loving it....i guess its kinda like comin home---im not new to training ive been lifting off and on since 1984 and for almost all of it especially my contest days i was doing 12-20 sets per bodypart. Especially chest, back and legs....


skull- did POF for my first contest followed for probably 12 weeks--got very good results seems better suited for pre-contest than off-season

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

RedSkull

What's POF?

whtewolf1

yes trucelt what is pof?
BTW nice workouts man. the change looks good.

__________________
[if you want good quality protein go to trueprotein.com and use JJN777 for a 5% discount.

trucelt

POF- positions of flexion ...the idea that each bodypart has three ranges of motion or flexion, midrange, stretch and contracted so for chest it would be
midrange: BB Flat Bench
stretch: Flat Flyes
Contracted: Cable Flyes

obviously this is a really simplified answer but thats the gist, its Ironman Magazines training system

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

thenatural

cool mate whatever you are happiest doing. I think we can all admit that there are a million ways to get to where you want to be...it's a matter of finding out what works best for you and sticking with it consistently.

How's the BW these days??

__________________
weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq

Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

bouncer dave

very interesting , never thought a natural can do that. great work

__________________
old family red nose



"The guy with the biggest butt lifts the biggest weights."

— Paul Anderson


Waiting for true protein down under

trucelt

natural- BW? you mean body weight?

bouncer- accept no limits

FRIDAY NIGHT-BIG ARMS BABY!!!!!

Got off early-got to chill alil prior to going to the gym- had 1/2 cup oatmeal and a protein shake (2scoops ion-x, 1 banana, 2 scoops gatorade, 3g CEE)

ABS-
3 sets each hanging leg raises/swiss ball crunch

RC-
3 sets L Laterals

ARMS-
Close-Grip BP
95x20
135x8
185x5
225x5
245x5
275x3 (too heavy-should have gone 260lbs)

225 and 245 felt great, just got greedy--should have gone lighter but thats okay...next time. CGBP has always been a key movement for me in terms of upper body size-i do it for triceps but i really feel that it thickens up the whole upper body.

Olympic Bar Curls
45x15
65x10
85x5
105x5
125x5
145x5

just kept slappin tens on---pretty happy with 145x5..form wasnt great but i got the job done.


SUPER-SET
Strive Tricep Ext
Strive Preacher Curl

25x15/25x15
50x15/25x15
75x11/75x12
100x9/75x10

Cybex Seated Dip
120x12
150x12
150x12

Hammer Curls
40x12
45x10

Friggin arms were so pumped that i had a hard time doing hammers cuz it felt like my bi's were in the way.....
Great work-out...arms just looked like shapeless blobs by the time i was done.....had 2 scoops ion x-and grape juice/CEE post-workout and grilled chicken/salad for dinner. Legs tommorrow...need to sleep in so im ready to roll come game time

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

trucelt

Friday: BIG ARMS

ate kinda shitty today...for lunch i had a spice ahi role and (very good) and super ahi roll ...which i didnt realize they took the whole thing and deep-fried it (YUCK) i just dont do well with fried foods and i kinda realized my intake of fruits/veggies and H20 was too low all week.


Pre-workout meal-
1/2 cup oatmeal

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR