***ocmfII's various log***

[-G$-]

Wednesday 5pm: Cardio
40 mins, incline walk on treadmill, 15.0 incline, 4.0mph



i was hoping to do some sprints last night but after starting first day of ec stack i didn't want my heart to explode and . the incline walk was ok, didn't feel like a crazy workout but kept my heart rate high enough for long enough. let's see how day 2 of the stack goes.


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ayo serious, got a quick q for you. how does the weight added that squat machine correlate to weight on a bb squat? i'm going to do legs at like 530am tmrw morn but i won't have much time to play around and make adjustments because i gotta be showered and out of the gym by 7am. hoping to save some time. i may also use the hack squat sled (which is right next to that machine) in place of bb hack squats.

 

[Serious]

Breh i'd just start with 2 plates on each side until you get the form down. Then you can adjust the weight as necessary.

I'm pretty sure calculating the weight of the bar is similar to the smith machine, like 10-15 lbs

 

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Thursday 2pm: Back and Shoulders Hypertrophy Day/Abs/Cardio
Pendlay rows: 135x8 warmup, 185x6x5
Weighted pullups: bw+25# 8, 7, 6
Rack chins: 35#db 3x8
Seated cable row: 150x3x12
Dumbbell rows against incline bench: 60#dbs 3x10
Close grip underhand lat pull down: 130x2x15
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Upright rows: 85x3x10
Seated lateral db raises (up on side, bring in to middle, back out to side, the down each rep): 15#dbs 10, 9, 8

Abs: modified 8 min ab routine (don't trip, it works)

Cardio: 25 mins, incline walk on treadmill, 15.0 incline, 4.0 mph



Friday 530am: Lower Body Hypertrophy Day/Abs
Squat machine (as per serious' suggestion): +90#x8 warmup, +180#x2x5, +230#x2x5, +270#x2x5
Hack squat sled (another first for me): +180#x10, +230#x9, +250#x8
Leg presses: 320x3x12 (added a set here)
Romanian deadlifts: 225x3x8 (went up 20# here)
Leg extensions: 190x3x12 (up 10# here)
Lying leg curls: 160x3x12 (up 10# here)
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x8

Abs: modified 8 min ab routine



i've got the feeling back brehs. i'm sure it's 50% the ec stack and 50% the mental effect of starting the stack but i've got that extra bit umph i've been lacking the past few weeks. yesterday and today were some beastly days at the gym for me. now i just gotta find a way to keep the energy and motivation up, keep my protein up and cut about 300-500 cals out of my diet

 

[Serious]

straight

 

[-G$-]

yeah breh, that machine let's you get really deep in the hole (n/h). i was getting extra low on the descent, giving it a good second or 2 pause at the bottom, then exploding updward on each rep. it has a different feeling than the bb but it was a nice change of pace. props on the reco.

 

[Serious]

yeah np, it targets the quads nicely. It's all great for doing calf raises. I think you're straight in that department though. (n/h)

 

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Saturday 9am: Chest and Arms Hypertrophy Day
Flat db press: 85#dbsx6x5
Incline db press: 75#dbsx3x10
Decline db press: 65#dbsx3x10
Machine flies: 190x3x10
Standing cambered bar curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 9, 8, 8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x 10, 10, 9
Cable kickbacks: 20x3x10

Sunday: off

well technically not completely off sunday, played 18 holes and walked the course so i guess i got a little bit of cardio in

 

[Serious]

@ you playing miniature golf....

 

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i wish it were mini golf, my performance would have been way less appalling

 

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Monday 430pm: Upper Body Power Day/Abs
Pendlay rows: warmup 135x8, 225x3x5
Weighted Pull ups: bw+45# 6, 6, 5
Rack chins: 45#dbx3x8
Flat db bench: 100#dbsx5, 105#dbsx4, 110#dbsx3
Weighted dips: bw+60#x3x8
Seated db shoulder press: 65#dbs 8, 7, 7
Preacher curls: 95x3x7
Skull crushers: 95x3x8

modified 8 min abs routine

 

[sknk80]

how long are you typically in the gym for for both your power + hypertrophy days? im trying to figure out whether i should do my power days sat/sun, or whether i should have them during the week and to hypertrophy days on the weekend

 

[-G$-]

how long are you typically in the gym for for both your power + hypertrophy days? im trying to figure out whether i should do my power days sat/sun, or whether i should have them during the week and to hypertrophy days on the weekend

i don't notice much of a difference in timing for the power or hypertrophy days. i take much longer breaks between sets on the power days but i do more sets/reps on the hypertrophy days so they kinda average out to about the same. they're usually a little over an hour each day for the weights alone, throw in some ab work and i'd say just under 1.5 hours.

 

[sknk80]

i don't notice much of a difference in timing for the power or hypertrophy days. i take much longer breaks between sets on the power days but i do more sets/reps on the hypertrophy days so they kinda average out to about the same. they're usually a little over an hour each day for the weights alone, throw in some ab work and i'd say just under 1.5 hours.

meh, thats not bad. my biggest concern about switching over is all the volume as i typically only do 5-6 exercises per day, but im usually in there for close to 1.5 hours some days so

 

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Tuesday 430pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 295x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 385x2
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 185x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8

felt pretty good again, got the second rep on the last set of deads. will prob try and go for 405 on my last set next week. squats are still kinda stagnant though which is disappointing. maybe i'll continue to use that machine on fridays for lower body hypertrophy and see if that helps . the noticeable side effects of the ec have dissipated. my appetite is pretty much back to normal although i've been trying to cut back on calories. starting to get hungry between meals which was not the case last week. need more self control now.