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Leaning Up Cycle

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  • Leaning Up Cycle

    Figured I would log my Leaning Up Cycle

    Stats:
    5'11
    26
    221
    bf = no clue, likely high teens

    Training Split.

    Legs (heavy)
    Chest/Shoulders (heavy)
    Back (heavy)
    Legs (optional)
    Chest/Shoulders (optional)
    Arms
    Back (optional)

    Cardio
    1 15min HITT Session
    2 25 min MISS Sessons

    Macros
    Non - Training Days (Rare)
    270p/180c/60f

    Training Days
    295p/210c/60f

    Only counting p/c/f in particular selected foods, so actual values are higher (think Diabetic exchange)


  • #2
    Looks like alot of workin and no resting... Can't really see this workin unless you "on cycle"
    http://www.blacklionresearch.com/

    WORLD PHARM =

    Comment


    • #3
      That training seems like overkill.. low volume at least?
      Training Log

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      • #4
        Higher volume on lighter days. As long as my recovery is good I hit the optional days. My recovery has always been great. On avg I hit at least 5 out of those 7 days. Many times 6. At least 7 every couple weeks. Adding in the cardio will likely reduce the weight lifting days, we will see.

        Comment


        • #5
          Still seem like way to much to me to be helpfull.... So again are you using? By dodging the question I will assume yes. If its dodged again the answer is yes. If you are and don't want to answer its cool, no pressure. Just trying to help but can't help only knowing half the deal.
          http://www.blacklionresearch.com/

          WORLD PHARM =

          Comment


          • #6
            HRT doses

            Comment


            • #7
              Hit back today

              DB rows
              2 warm up
              8 reps x 4 sets

              Smith Machine Rows
              10 reps 5 sets

              Front Wide Grip Pull downs
              10 x 5

              Tbar Horizontal shrugs
              12 x 5

              Banded hyperextension
              3 sets 20
              1 set failure

              25 mins treadmill, 12 incline 3mph aiming for 130bpm heart rate.

              Comment


              • #8
                What's the dose ?
                http://www.blacklionresearch.com/

                WORLD PHARM =

                Comment


                • #9
                  Hit chest/Delts today

                  Chest:

                  Machine Press

                  kept adding a pin for sets of 10 till stack was done

                  DB hex press
                  4 x 10-12

                  Cable Flies superset with band overheads

                  4 x 10


                  Delts

                  bent over rear laterals
                  4 x 20

                  cable side laterals
                  4 x 10

                  cable rear laterals
                  3 x 10

                  Banded Spidercrawls
                  4 sets up and down 3 times

                  Abs
                  weighted cable crunches
                  4 x 20

                  Hanging Leg Raises
                  4 x 15-20

                  Comment


                  • #10
                    Workout routine and split resembles John Meadows mountaindog stuff, am I right? Doesn't he advocate a similar split that you listed previously?
                    Training Log

                    Comment


                    • #11
                      Originally posted by CMC191 View Post
                      Workout routine and split resembles John Meadows mountaindog stuff, am I right? Doesn't he advocate a similar split that you listed previously?
                      You are correct sir, I follow a lot of Meadows training routines/principles.

                      Comment


                      • #12
                        Gotcha, you do all his recommended pre-intra-post workout regimen? I follow some of his advice on nutrition, such as good fats and things.. I eat finibars before workouts, and drink glycofuse with aminos during.. Performance is definitely better... Not sure about body composition changes from it though
                        Training Log

                        Comment


                        • #13
                          Originally posted by CMC191 View Post
                          Gotcha, you do all his recommended pre-intra-post workout regimen? I follow some of his advice on nutrition, such as good fats and things.. I eat finibars before workouts, and drink glycofuse with aminos during.. Performance is definitely better... Not sure about body composition changes from it though

                          Not 100%. I have tried some of his suggestions on periworkout nutrition but I eventually came up with what I feel works best for me.

                          Pre 30-60 mins before
                          Whey isolate
                          oats
                          some sort of nuts/oil so normally almond butter or mac nut

                          Intra
                          HBCD's
                          PeptoPro

                          Post
                          Whole meal usually
                          typically lean ground beef and white rice or whey and some rice cakes if I am on the go.

                          I have tried the whole no carbs before working out, especially since I workout so early in the morning but my energy absolutely sucks.

                          Comment


                          • #14
                            Hit arms today, typically start with tri's but mixed it up a bit and started with bi's

                            Cable Bar Curls
                            couple warmups
                            4 sets 10

                            Preacher Curls
                            3 sets 8

                            Rev ez bar curls
                            3 sets 15
                            1 set to failure

                            Hammer Curls
                            3 sets 10
                            1 set to failure

                            Vbar pushdowns
                            4 sets 10

                            DB OVH Ext
                            4 sets 12-15

                            Inc Lying Ext
                            4 sets 15

                            Bench Dips
                            1 set to failure with full range, finished it off with partials out of the bottom till failure.

                            Threw in some calves as well though they were cut short cause I was running late for an appointment.

                            standing calf raises
                            15 reps, hold 10 seconds, 15 reps, hold 10 seconds, 15 reps, hold 10 seconds supersetted with Dorsiflexion for 3 sets


                            15 mins of HITT later today after work

                            Comment


                            • #15
                              Love some pepto pro, ran out a few months back... Need to stock up again on my next order
                              Training Log

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