Thursday, May 10, 2012

Training - Small Workout

Bodyweight - 244

Upright Rows -
bar x 40
95x5
135x5
155x4
175x3
205x2
235x1
185x10-10-8-5-5-5-5 1 minute rest between each set

Poundstone Curls - empty bar x 70 reps

Pullover Extensions - 65x25,25
Flat Flyes - 20's x 25,25,25,25

Notes - Really tired tonight.  Can't wait to eat more carbs.

24 comments:

  1. what are poundstone curls?

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    1. empty bar for as many reps as you can.

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  2. hey paul what pre workout meals do you eat on your backloading diet?

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    1. pre workout? nothing. just coffee.

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    2. o0o wow, not even a protein shake? i read on google that was possible or aloud, not even healthy fats like eggs or avocados?

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  3. I don't do any direct bicep work at all (mainly because I can't think of anything more boring) but did some reading on Poundstone curls and they sound like they could be a useful addition. What's the most you've ever done in one set, Paul? 70 is a hell of a lot...

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  4. can't wait for the book and your summary of your experiences so far on backloading

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  5. http://www.youtube.com/watch?v=ZysDq93Ip4I

    This is what I expected when I was thinking about "Poundstone Curls".

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  6. Hey Paul,

    I have been reading your blog for quite some time and it’s chocked full of valuable information. Thanks for all that you do and also thanks for the 50 set idea. I have been running a squat/press/pull template since 8/11 and I’m happy with it. I’ve actually kept my programming fairly basic for years with great results. My problem has always been a lack of energy to move on to some of the little stuff, since I just knocked my dick in the dirt with the bigger movements, & I usually just bail. The 50 sets work great. It’s so simple and I can knock out a several assistance movements as a quick finisher with quantifiable results…good stuff. Thanks and keep the ideas coming.

    On a side note, I ran your reps block and I must say that it totally sucked ass. I rarely deviate from my bread and butter programming, but when I stall, I like to change it up for a bit with something different for a mental break, before I jump in and go back to work. This last time, I ran your reps block. I made some great gains, so the shit obviously works, but I was cursing you every session for sure. Great results, but it was way more mentally and physically taxing than I anticipated. Anyway, thanks again and keep it coming.

    Aaron Machado

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  7. Hey Paul,

    Not sure if you already mentioned it somewhere, but was wondering if you already bought Kiefers Carb Backloading book? If so, is it worth the money? It's pretty expensive (compared to his Carb nite book for example). But I'm actually really interested in it and if it's good I don't mind saving some money for it.

    I've been using IF for about 3 months with good results and none of the negative effects you had. I actually dropped from 15.5% to 12% very quickly without changing my training and without being to strict with eating. Had a similar response from my girlfriend as you had from your wife with regards to the abs haha. But the last few weeks as I've been reading about CBL, I naturally started to eat more that way and think I would feel even better with this. So I'm curious to read about your experiences once you've been doing it for a while.

    10%BF is the goal, but I've decided to follow the advice you gave someone else and shoot for even lower so I can get a nice rebound.

    Which of your templates would you recommend to use while leaning down? I was thinking the LRB template, strong-15 (2-days a week as I recall you saying you could still lean down while using strong-15) or maybe the UBT conditioning block?

    Thanks. Still looking forward to the new book by the way! From the look of the TOC it's going to be awesome.

    Terence.

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    1. Probably the 2 big 1 small I'm doing now. Best template I have used in a while.

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  8. Hey Paul, any advice/tips/routines/whatever for increasing my overhead press?

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  9. ...reps, sets, frequency, etc..? Anything would be much appreciated

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    1. I'd overhead press twice a week. One time do clean and press, the other time seated db press.

      On the clean and press week, 5,4,3,2,1, 1x8-10

      On the db seated press, 5-6 sets x 15-20 reps

      Also I think I've written some articles about increasing the overhead press if you use the search function.

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  10. Hey, how did the first carb up go? I have found it is a bloaty/watery experience when I first reintroduce carbs into my eating.

    A good tip I learned is to avoid gluten during backloads, it stops you from getting stomach bloat and lets you eat more 'clean' carbs from other sources (rice, potatoes, corn, shakes)

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    Replies
    1. Actually I did jasmine rice, then lots of ice cream so I was able to eat a lot.

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  11. cool, thanks. Yeah, I'll search for previous articles as well.

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  12. Paul, any tips on getting to curling heavy weights (135+), especially with a thick bar? I think it'd be sick to curl weights most people can't squat, with a bar most people can't even lift off the ground.

    Thanks,

    Matt

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    Replies
    1. Work grip. the stringer your grip the more you will be able to curl.

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  13. paul i read yu can eat fats and protein before training on this diet what is your reason for training fasted or just on coffee

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    1. I don't train fasted on this diet, it's just that coffee is the only thing I have right before I train. I have generally had 2 meals before I train.

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    2. can you tell me what exactly are in those two meals before you train? im about to try this carb backloading with your strong-15 this monday. my friend is going to try with it with his sports practices, which is boxing. how should i eat on my rest days? and can my friend still eat carbs at night even with having none before his practice???

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    3. Look through some of the posts comments from this week. I've outlined this probably 5 times now.

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