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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Blackaggar wrote:
fr0IVIan wrote:
155x10 drag curls wtf

my dainty wrists snapped just reading that



really why??? i get sore wrists sometimes from bench etc but that had no aggrivation whatsoever, less then with ez curls.. those hurt lol


I get this too, especially with straight bar.. 6.5" wrists or so will do that. Excessive use of wrist wraps for the win.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

jake_j_m wrote:
Blackaggar wrote:
fr0IVIan wrote:
155x10 drag curls wtf

my dainty wrists snapped just reading that



really why??? i get sore wrists sometimes from bench etc but that had no aggrivation whatsoever, less then with ez curls.. those hurt lol


I get this too, especially with straight bar.. 6.5" wrists or so will do that. Excessive use of wrist wraps for the win.


yup straight bar curling rapes the ulnar ligaments in my wrists, hence why I limit volume on supinated curls

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

fr0IVIan wrote:
jake_j_m wrote:
Blackaggar wrote:
fr0IVIan wrote:
155x10 drag curls wtf

my dainty wrists snapped just reading that



really why??? i get sore wrists sometimes from bench etc but that had no aggrivation whatsoever, less then with ez curls.. those hurt lol


I get this too, especially with straight bar.. 6.5" wrists or so will do that. Excessive use of wrist wraps for the win.


yup straight bar curling rapes the ulnar ligaments in my wrists, hence why I limit volume on supinated curls


yeah ez curl rapes mine a little bit too, but then again I probably go a little heavier then I need to go on those. I think drag curls might be my faveorite bicep movement ever

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

do cable curls with a slight lean back give you the same feel?

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

fr0IVIan wrote:
do cable curls with a slight lean back give you the same feel?



no cable curls do not bother my wrists at all, if i go too heavy on those or the machine curls trhough i feel it more in my elbow then bicep

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

I have created the ultimate model for hypertrophy, I will be using it for my cut, and from now on, it trumps everything else out there in terms of powerbuilding. The version I am doing right now is high intensity focused there are many versions all depending on goals. 1 other member of this forum has been testing it for over a month now and loves it. I have been testing different things over the last few years and am finally done.

I will be posting some of the workouts here as it stands but will be the workouts specifically for ME and nobody else. if anyone else is interested in trying this out, message me, I would apporeciate the feedback.
Im off this weekend, I hate how DC guys train 3x a week I need to be in the gym more then that personally lol.

Ill start logging these beastly sessions on monday.

I am starting to take my cut very seriously and have over the weeks realize it is what i need to do so im not stopping.

ill add my progress pics when i can see a 6 pack so might be a while lol.

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spar4tee
Level

Join date: Sep 2010
Posts: 10335

.

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

^^ dirty dianna is probably my faveorite song by him, smooth criminal 2nd

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

Honestly though i dont even care if I end up 205lbs

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Spidey22
Level 1

Join date: Jun 2009
Posts: 3968

You're a monster bro. And from what I hear from others, you are turning others into monsters as well. Great work. Can't wait to see you cut up

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

Spidey22 wrote:
You're a monster bro. And from what I hear from others, you are turning others into monsters as well. Great work. Can't wait to see you cut up



Thanks man, Im very motivated to do what it takes to finally have a good set of abs

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Awesome man.. thought this might be coming judging for the chats we've had. Expecting big big things.

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

first 2 weeks food consumption

Meal 1
6 eggs whole
1 tbsp VCO
3 tabs vitamin D
3 tabs vitamin E
3 tabs Zinc

Meal 2
2 scoops whey protein
2/3 cup oats
1 slice Ezekiel bread
1 tbsp nut butter
2 caps super antioxidants
3 fish oil

Meal 3
Post-workout meal
2 scoops whey protein
1 tbsp nut butter
multi vitamin
2 tabs vitamin c
3 fish oil

Meal 4
4 chicken wings, skin eaten
1 cup egg whites
multi vitamin

Meal 5
1 cup organic whole milk
1 scoop whey
1 scoop casein
1 tbsp nut butter
3 caps magnesium



on friday and saturday i usually go out so i will take out meals 3 and 4 and replace with a healthy dish at a restaraunt.

On sundays i will have a 3 hour window of eating whatever i want.

LETS DO THIS

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

jake_j_m wrote:
Awesome man.. thought this might be coming judging for the chats we've had. Expecting big big things.



thanks man, Im very focused so whatever happens will be my best effort

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Blackaggar wrote:
thanks man, Im very focused so whatever happens will be my best effort


Yep.

Your new diet looks pretty awesome (and maintainable).. your certainly not going to be should on vitamins!

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

jake_j_m wrote:
Blackaggar wrote:
thanks man, Im very focused so whatever happens will be my best effort


Yep.

Your new diet looks pretty awesome (and maintainable).. your certainly not going to be should on vitamins!



yeah i made a diet with perfect foods, lots of fats and all foods i like and can eat every day. Im excited to try out organic whole milk, i wish i could get raw but apparently its illegal in canada?

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Blackaggar wrote:
yeah i made a diet with perfect foods, lots of fats and all foods i like and can eat every day. Im excited to try out organic whole milk, i wish i could get raw but apparently its illegal in canada?


Yep sounds ideal. Organic is probably considerably better then non-organic but it's a shame about raw. There is very places to get it in the UK and at a huge premium, but it's allowed as long as there's a health warning on it, lol. God damn food industry.

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

jake_j_m wrote:
Blackaggar wrote:
yeah i made a diet with perfect foods, lots of fats and all foods i like and can eat every day. Im excited to try out organic whole milk, i wish i could get raw but apparently its illegal in canada?


Yep sounds ideal. Organic is probably considerably better then non-organic but it's a shame about raw. There is very places to get it in the UK and at a huge premium, but it's allowed as long as there's a health warning on it, lol. God damn food industry.



yeah i can certainly understand the danger but yeah i wish. a buddy of mine apparently knows of a farm that you can get it from, sort of shady but worth a try

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Blackaggar wrote:
jake_j_m wrote:
Blackaggar wrote:
yeah i made a diet with perfect foods, lots of fats and all foods i like and can eat every day. Im excited to try out organic whole milk, i wish i could get raw but apparently its illegal in canada?


Yep sounds ideal. Organic is probably considerably better then non-organic but it's a shame about raw. There is very places to get it in the UK and at a huge premium, but it's allowed as long as there's a health warning on it, lol. God damn food industry.



yeah i can certainly understand the danger but yeah i wish. a buddy of mine apparently knows of a farm that you can get it from, sort of shady but worth a try


Wouldn't worry about the danger.. non-raw dairy and non-organic meat has done far, far more damage to health over the last 70+ years in terms of degenerative disease then raw and organic ever could have. It's all about money making mayn.

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Proud_Virgin
Level

Join date: Jul 2009
Posts: 537

Blackaggar wrote:
Honestly though i dont even care if I end up 205lbs


Good for you man...too much emphasis on scale weight will fuck your physique.

Being lean will make you look so much bigger anyhow, and any muscle/strength lost will return to you.

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

Proud_Virgin wrote:
Blackaggar wrote:
Honestly though i dont even care if I end up 205lbs


Good for you man...too much emphasis on scale weight will fuck your physique.

Being lean will make you look so much bigger anyhow, and any muscle/strength lost will return to you.



Yeah at the point im at now after getting a great base i deffinitely aggree with you, Im pretty excited because i actually have no idea what I will look peeled

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

So the version of my system Im using for my cut at least at this phase is the pure bodybuilding version, I might switch to the powerbuilding one if i start losing strength

enter the wolf system

Incline bench press
135x4
135x4
185x4
225x4
275x6 not to failure

HS incline press 2 second negative explosive concentric
1 pps x 8
2 pps x 8
2 pps and a 25 x 24 reps total - wolf set (superior rest pause technique)

Low incline smith
worked up to
225x20 took 4 seconds at rep 16 at the top of concentric

cable fly
4x10

machine fly
200x30 second static hold at top

dumbbell chest fly stretch
60x30 seconds

leg liftsx25
cable crunchesx25

done

this is how you do the wolf set: take a weight you could do 12-15x, perfrom 8 reps then take a 10-15 second pause and complete as many reps as you can until you are one short of failure, continue this as many sets as you can

so my HS incline set looked like this x8x4x3x3x3x2x1

none of these should be to failure. So the end result is many more reps then you could ever of gotten in one set and you dont even go to failure so the chance of burning out from this is reduced a lot more then say on a DC RP so you can actually perform these while dieting

a similar method i would use with someone less advanced and have one person using this, this one may seem easier but it is continual overload over time

so take a weight you can do for say 10 reps

perfrom it 8x and then rest and perfrom 3 more, then the week after that 5 more then week after that max reps then week after that move the weight up and start over

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

today was perfect, I ate

5 eggs cooked in VCO
supplements

2 scoops whey, 1 tbsp organic hazelnut butter in almond milk

1 scoop isolate 1 scoop caisen, 1 cup organic strawberries, 1 cup oatmeal, egg whites and almond milk - this was post workout

4 full chicken wings with 0 calorie buffolo sauce

1 cup whole milk, 2 scoops whey, 1 tbsp organic natural almond butter

might look very low but it will be for the first couple weeks, as the CT once said: start with a crane and end with a spoon

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2512

Back today

Smith Barbel rows
135x10
225x10
315x10

Pulldowns
100x8
140x5
175x3
wolf set 200x22 reps total

HS pulldown
1ppsx10
2ppsx25

Chest supported row
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx8

chest supported row static hold at top
2ppsx30 seconds

lat fascial stretch on lat pulldown
225x60 seconds

HS shrugs
1ppsx10
2ppsx10
3ppsx10
4ppsx10

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5622

Good looking workouts. This is something similar as to what my training is slowly evolving into. Still lots of volume but still get some heavy top sets done. I also think the rest pause but not pushing to failure is great for strength gains. With CT's program you did this with lower reps for the strength phases and higher reps for the hypertrophy program. Worked amazing.

Regarding a post you made a long time about your eating style about the large calroies then low low cutting and switching back and forth after a couple weeks of each. I have read on a diff forum ( a very scientific one) that actually shows a lot of studies that back up this type of approach as more benifiical than a constant overload of calories

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