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Anabolic Road to Summer

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Re: Anabolic Road to Summer

Post by Iliander on Wed Mar 20, 2013 6:35 am

Haha thanks Cheese! :mrgreen:
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Re: Anabolic Road to Summer

Post by Iliander on Wed Mar 20, 2013 4:52 pm

20/03/13 - Upper Body #2

HeSPUs with increased ROM: 1, 1, 1, 1, 1
One Hand Dips (other hand at wrist): 2/2
One Hand Pull-ups (other hand at elbow): 1/1

Absolute crap. My strength was $hit. Shoulders and elbows feel tired. I'm on day 13 of the no-fap and on a transition period, I feel tired and weak. I've been sleeping bad for the last few days as well.

Let's see what the following days bring.
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Re: Anabolic Road to Summer

Post by Rix on Wed Mar 20, 2013 5:39 pm

Ah yes, the fapping logging too, this will prove to be interesting. Atleast you got some strength work in, ^^ thats still impressive regardless if you felt crap or not [You must be registered and logged in to see this image.] maybe you need a few days off? recover a bit.
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Re: Anabolic Road to Summer

Post by Iliander on Wed Mar 20, 2013 6:12 pm

Rixstar wrote:Ah yes, the fapping logging too, this will prove to be interesting. Atleast you got some strength work in, ^^ thats still impressive regardless if you felt crap or not [You must be registered and logged in to see this image.] maybe you need a few days off? recover a bit.
Thanks mate.

I'll do a low volume leg workout tomorrow and take a full day rest after that.
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Re: Anabolic Road to Summer

Post by itlives on Wed Mar 20, 2013 7:27 pm

All in the mind, Grasshopper, all in the mind.
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Re: Anabolic Road to Summer

Post by Iliander on Fri Mar 22, 2013 5:11 pm

I'm going to take a few days rest (I need it). I'll start training again next week.

In the meantime I've been creating a bulking plan.

Meal 1:
2 bananas
2 pita breads
50 gr peanut butter
0.25 L milk

Meal 2:
1 banana
300 gr chicken
300 gr rice
150 gr broccoli
0.25 L milk

Meal 3:
2 bananas
1 pita bread
25 gr peanut butter
0.5 L chocolate milk

Meal 4:
2 bananas
300 gr chicken
300 gr rice
150 gr broccoli

Meal 5:
300 gr salmon
300 gr rice
150 gr greek yoghurt

This is a total of 5000 calories.

Carbs: 637.5 grams
Protein: 308.5 grams
Fat: 130.4 grams

That is a ratio of approx. this: c 50, p 25, f 25

On top of this I will drink 4 liters of water each day. And I will take these supplements:

- multi vitamin
- vitamin c
- kelp
- glutamine
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Re: Anabolic Road to Summer

Post by Iliander on Sat Mar 23, 2013 12:26 pm

Does anyone else think that I need more vegetables? :scaredy:
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Re: Anabolic Road to Summer

Post by Dave on Sat Mar 23, 2013 12:31 pm

Everyone needs more vegetables.
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Re: Anabolic Road to Summer

Post by Iliander on Sat Mar 23, 2013 12:43 pm

I'm gonna add 1-2 bowls of soup then.
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Re: Anabolic Road to Summer

Post by Dave on Sat Mar 23, 2013 1:04 pm

Good Excellent idea. :up:
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Re: Anabolic Road to Summer

Post by Iliander on Sat Mar 23, 2013 1:07 pm

Dave.cyco wrote:Good Excellent idea. :up:
Soup is always excellent! :up:
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Re: Anabolic Road to Summer

Post by alexander_a on Sat Mar 23, 2013 1:17 pm

I like that you have a good straddle FL and an adv tuck planche mate, those two progressions are pretty far along the way of awesomeness!

I see you're being serious about the crucifixes, so I shall also put my mind to it and do em on a regular basis. I'll start with a slow neg into a isometric hold for 10+ seconds and progress by increasing ROM or time of the holds :D

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Re: Anabolic Road to Summer

Post by Iliander on Sat Mar 23, 2013 1:32 pm

alexander_a wrote:I like that you have a good straddle FL and an adv tuck planche mate, those two progressions are pretty far along the way of awesomeness!

I see you're being serious about the crucifixes, so I shall also put my mind to it and do em on a regular basis. I'll start with a slow neg into a isometric hold for 10+ seconds and progress by increasing ROM or time of the holds :D
Thanks Alex!

The crucifix is greatly underrated imo.

That's a great way to progress, but you'll see that you might wanna vary the approach from time to time. Some good ways are:

- slow negatives
- isometric holds
- partials
- the full ROM with bent arms
- one arm bent and the other arm straight
- crucifix rollout on an incline

:)
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Re: Anabolic Road to Summer

Post by alexander_a on Sat Mar 23, 2013 3:03 pm

Thanks, great for cycling the intensity and break plateaus!

Peace!

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Re: Anabolic Road to Summer

Post by Iliander on Sun Mar 24, 2013 12:38 pm

alexander_a wrote:Thanks, great for cycling the intensity and break plateaus!

Peace!
Good luck with the crucifix rollout! :)
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 25, 2013 8:18 am

25/03/13 - Pull

60 sec rest between sets and exercises

Muscle-up Transitions: 2, 2, 2, 2; Very easy! I planned to do 4x2 so I did it but it turned out to be too easy! :D
Straddle Front Lever: 6s, 6s, 6s, 6s
One Hand Pull-ups (other hand at elbow): 2/2, 2/2, 2/2, 2/2
Standing Ab Rollout Partials: 5, 5, 5, 5
Archer Pull-ups: 7/7, 5/5, 3/3
40 kg BB Curls: 6, 6, 6
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Re: Anabolic Road to Summer

Post by Dave on Mon Mar 25, 2013 9:33 am

Man are you ever getting strong!
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 25, 2013 11:11 am

Dave.cyco wrote:Man are you ever getting strong!
Thanks Dave! :angryrex: Consistency is key.
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Re: Anabolic Road to Summer

Post by itlives on Mon Mar 25, 2013 12:19 pm

Good work Ili.
I wish you'd post a video of the MU transition.
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 25, 2013 12:34 pm

itlives wrote:Good work Ili.
I wish you'd post a video of the MU transition.
Thanks Mike!

Here's an example:

[You must be registered and logged in to see this link.]

At 0:31 he's doing some transitions.
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Re: Anabolic Road to Summer

Post by Dave on Mon Mar 25, 2013 2:57 pm

I think Mike is like me in that we just want to finally see you in action. ;)
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Re: Anabolic Road to Summer

Post by Dave on Mon Mar 25, 2013 3:02 pm

Great video by the way!
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Re: Anabolic Road to Summer

Post by itlives on Mon Mar 25, 2013 3:39 pm

Dave.cyco wrote:I think Mike is like me in that we just want to finally see you in action. ;)

That will be neat!
Excellent video! Those front levers look like they don't hurt -but I know better!
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 25, 2013 4:44 pm

Haha I see! Yeah of course I'm looking forward to making a vid as well I just would like to have at least a solid front lever. I think I'm gonna select a few exercises I've been working on and make a vid about it. I had been thinking for a long time to make a vid during summer (the weather has been $hit for the past half year or so lol) with all the moves I had been working on but I don't wanna keep you all waiting without an end. :toothy: I have to figure out what kind of vid to actually make...
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 25, 2013 6:43 pm

Or wait you wanted to see the muscle-up transitions. :facepalm:

I'll make a youtube acount tomorrow
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Re: Anabolic Road to Summer

Post by itlives on Mon Mar 25, 2013 7:03 pm

Let me look for a transition video first before you go through all that (unless this is the impetus to get you going!)
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Re: Anabolic Road to Summer

Post by Iliander on Tue Mar 26, 2013 6:46 am

itlives wrote:Let me look for a transition video first before you go through all that (unless this is the impetus to get you going!)
But I gave you a transition video. :confused1:
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Re: Anabolic Road to Summer

Post by Iliander on Tue Mar 26, 2013 2:08 pm

26/03/13 - Push

Due to circumstances I barely slept. I woke up with a headache and feeling dizzy. Depressed today, for reasons not worth mentioning.

I did some HeSPUs: 15, 10

Planche wasn't there today, so I just did a 30 sec tuck.

Some korean ring dips...

That's it for today.
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Re: Anabolic Road to Summer

Post by Dave on Tue Mar 26, 2013 2:09 pm

Iliander wrote:
itlives wrote:Let me look for a transition video first before you go through all that (unless this is the impetus to get you going!)
But I gave you a transition video. :confused1:

He might be looking for more than just a démonstration sans commentaire.
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Re: Anabolic Road to Summer

Post by Iliander on Tue Mar 26, 2013 2:15 pm

There's also this:

[You must be registered and logged in to see this link.]
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Re: Anabolic Road to Summer

Post by Iliander on Wed Mar 27, 2013 3:15 pm

27/03/13 - Legs

Approx. 60 sec rest between sets and exercises:

50 kg ATG Front Squats: 7, 7, 7, 7
ATG One Leg Squats: 5/5, 5/5, 5/5, 5/5
Russian Leg Curl Partials: 6, 6, 6, 6
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Re: Anabolic Road to Summer

Post by itlives on Wed Mar 27, 2013 3:35 pm

Nice work! Did you do it as a circuit X 4?
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Re: Anabolic Road to Summer

Post by Iliander on Wed Mar 27, 2013 4:55 pm

itlives wrote:Nice work! Did you do it as a circuit X 4?
Thanks! Nope, but hey that's a good idea! I might do that next time outside if the weather is good.
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Re: Anabolic Road to Summer

Post by Iliander on Thu Mar 28, 2013 9:58 am

28/03/13 - Pull

Wrist Dips: 1, 4
Thumbless Fingertip Push-ups: 2, 1
Fingertip Push-ups on 2 fingers each hand: 7
Fingertip Dips: 10
Bar Muscle-up Transitions: 3, 3, 3, 3
Clap Pull-ups: 6, 6
One Hand Pull-ups (other hand at elbow): 2/2, 2/2, 2/2, 2/2
Standing Ab Wheel Negatives: 5, 5, 5, 5
45 kg BB Curls: 4, 4, 4, 4
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Re: Anabolic Road to Summer

Post by Iliander on Thu Mar 28, 2013 3:45 pm

So I have a youtube account, now I need to get a cam.
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Re: Anabolic Road to Summer

Post by Madman on Thu Mar 28, 2013 3:54 pm

Iliander wrote:28/03/13 - Pull

Wrist Dips: 1, 4
Thumbless Fingertip Push-ups: 2, 1
Fingertip Push-ups on 2 fingers each hand: 7
Fingertip Dips: 10
Bar Muscle-up Transitions: 3, 3, 3, 3
Clap Pull-ups: 6, 6
One Hand Pull-ups (other hand at elbow): 2/2, 2/2, 2/2, 2/2
Standing Ab Wheel Negatives: 5, 5, 5, 5
45 kg BB Curls: 4, 4, 4, 4

Clap pullups?
Fingertip Push-ups?

I think most folks would need some amberlamps after these exercises.

Keep up the crazyness!
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Re: Anabolic Road to Summer

Post by Iliander on Thu Mar 28, 2013 4:54 pm

Madman wrote:Clap pullups?
Fingertip Push-ups?

I think most folks would need some amberlamps after these exercises.

Keep up the crazyness!
Hahaha! I'm working the clap pull-ups to increase my pull-up explosivity. It used to be the transition strength that was lacking in my muscle-ups but currently it's the explosivity.

Thanks for dropping by Madman!
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Re: Anabolic Road to Summer

Post by Rix on Fri Mar 29, 2013 2:25 pm

Clap pull ups are fun :) I can do them well. But still can't do muscle ups. Nice work tho man. Can't wait for your YouTube stuff.
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Re: Anabolic Road to Summer

Post by Iliander on Fri Mar 29, 2013 2:53 pm

Rixstar wrote:Clap pull ups are fun :) I can do them well. But still can't do muscle ups. Nice work tho man. Can't wait for your YouTube stuff.
Thanks Rix.

Just do some slow negatives, high explosiveness doesn't mean you can skip the transition! :D

Also, keep in mind that muscle-up development takes time, doing them without momentum is difficult regardless of how many some people can do.

I was stuck on a plateau with muscle-ups for a long time, but front lever helped me get past that.
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Re: Anabolic Road to Summer

Post by Rix on Fri Mar 29, 2013 2:56 pm

Yeah i can do 2 with a elbow over first. I think i have weak ahoulders, hence why in working so much on hespu. Life is so inconsistent at the moment so it's hard to work on anything. Soon I will have routine to my life so that should be good!!
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Re: Anabolic Road to Summer

Post by Iliander on Fri Mar 29, 2013 3:01 pm

Rixstar wrote:Yeah i can do 2 with a elbow over first. I think i have weak ahoulders, hence why in working so much on hespu. Life is so inconsistent at the moment so it's hard to work on anything. Soon I will have routine to my life so that should be good!!
From my understanding, 5-6 reps with one elbow over first means 1 good rep. HeSPUs won't really work the right muscles necessary for the muscle-up, I think. Front delts are involved but in a different way (internal shoulder rotation). Also, what's your grip? Is it just outside shoulder width? Because just inside shoulder width works best for muscle-ups.

Yeah, more consistent time for training! :dance:
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Re: Anabolic Road to Summer

Post by Rix on Fri Mar 29, 2013 3:06 pm

My shoulders are that weak that any work on them is good at this point lol. Shoulder width basically.
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Re: Anabolic Road to Summer

Post by Iliander on Fri Mar 29, 2013 3:12 pm

ok, just saying because the closer your grip the less stress on the shoulders hahahahaha
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Re: Anabolic Road to Summer

Post by Rix on Fri Mar 29, 2013 3:47 pm

Yeah I'll probly start trying to go in a bit. Once I'm paid I'm getting a tattoo then paying my car insurance then finally building my outside pull up bar :D hahahaha
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Re: Anabolic Road to Summer

Post by Iliander on Fri Mar 29, 2013 4:46 pm

hahaha nice! but make sure you're not gonna regret the tattoo lol :beardy:
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Re: Anabolic Road to Summer

Post by Rix on Fri Mar 29, 2013 5:17 pm

Haha I know. I'll post pics in my log of it when it's done.
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Re: Anabolic Road to Summer

Post by Iliander on Sat Mar 30, 2013 12:09 pm

30/03/13 - Misc

5 kg dumbbells:

- 20 front raises
- 15 lateral raises
- 10 bent-over lateral raises

x 2

Just to protect my shoulders.

EDIT:

Straight Arm Flyes with 5 kg dumbbells: 1 set of 50 reps


Last edited by Iliander on Sat Mar 30, 2013 1:56 pm; edited 1 time in total
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Re: Anabolic Road to Summer

Post by Rix on Sat Mar 30, 2013 1:18 pm

All three sides of the shoulder :up:
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Re: Anabolic Road to Summer

Post by Iliander on Sat Mar 30, 2013 1:25 pm

Rixstar wrote:All three sides of the shoulder :up:
hahaha yup :)
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Re: Anabolic Road to Summer

Post by Iliander on Sat Mar 30, 2013 1:55 pm

I did something else to protect my front delts from the crucifix rollout:

Straight Arm Flyes with 5 kg dumbbells: 1 set of 50 reps
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Re: Anabolic Road to Summer

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