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Messages - dfly

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ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 23, 2011, 11:15:13 pm »
http://www.youtube.com/watch?v=Rvc8iM81XeY

Also I have a question about nutrition. So far my diet has been very good except sometimes my weight goes up and down. On Wednesday I weighed like 156, Friday I weighed like 157, today I weighed 155. I was kind of hungry last night even after eating cc and almonds (I get about 15g of fat before bed+ the cc) but I just slept it off. Felt tired today and I had less energy. My sleep schedule has also been off...been going to bed like 11pm but cant sleep until 1 am and I end up waking up at 10-11 am. Ive been getting like 290g of protein, 280g of carbs, and 102g of good fats a day consistently...so adds up to about 3200 cals. Ive been spreading it out in about 3-4 big meals of 600-800 cals and added 3 whey shakes in a day. I get 20g whey pre and post workout with 30g carbs post workout. Any tips for my diet and macro layout?

Can my meal after my pwo whey shake and grape juice consist of 70g protein, 70g carbs, and 15g fat? Or should I be avoiding fat completely in my meal after the pwo shake and carbs.

Thanks for your time.

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LanceSTS's Performance Blog / Re: STS TV
« on: July 23, 2011, 06:35:12 pm »
Awesome vids lance. Thanks for putting these out man. Your gf's stats are really impressive haha. Motivation!!

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ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 21, 2011, 03:03:15 pm »
Lance about reps for rest pause: wouldn't it be holding back if you stop when your reps aren't as explosive like on squats and bench?

Should you be going to failure on rest pause sets? Im kind of not sure about that yet. It's hard to gauge when im not being as explosive on the lift anymore.

Thanks

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ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 20, 2011, 10:20:23 pm »
Okay cool. I did glute ham raises today and they felt easy. I dont know if im doing them right though. My hams did feel like they were going to pull off...so tight. I did 12 my first set, 12 second set with 10 lb plate and 5 reps 3rd set with a 25 lb plate.

I adjusted the footpads to the closest position. Am i not supposed to be putting my knees on those pads?

This girl uses a similar machine as I have but she can put her knees on the pads.

http://www.youtube.com/watch?v=FM4fcVP4hHo

These are my ghr's. Please comment lance.

http://www.youtube.com/watch?v=ZvSLBl2ROeo

If I did these wrong did they even help? my hamstrings still felt like they were gonna pull off lol.

P.S. I did squats at 225 lbs today with rest pause at 8,8,10. (I think I may have held back a little on the first couple sets and gone all out on the third one. Is that okay?)
 I got 26 reps...so that means the weight is not heavy enough :). I have definitely been improving strength. But how much should I move up the weight on saturday when I go lift legs again and do squats? (since im doing squats twice a week and rest pausing them)

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ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 20, 2011, 03:23:23 pm »
How does this workout look for friday lance?


Standing press: 3 rest pause sets
Pull-ups: 3 rest pause sets
Close-grip bench press: 2 rest pause sets with moderate weight
Seated dumbbell curl- 2 rest pause sets with moderate weight




and should i use thursday and monday (core days) as jumping/sprinting days too??

That workout above for friday looks like it will be only 20 minutes haha. Because of the rest pause sets, there is little rest between so the workout goes really fast. Should I fully rest between exercises? or for example: should i move right from standing press straight to pullups with no rest.

Thanks

6
ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 20, 2011, 01:45:00 am »
Alright Thanks man.

What about bss? Should I rest between those fully too?

Im still wondering if i should do legs tomorrow. Strained my ham kinda bad yesterday but most of the pain is gone. Just a little tight when i squat.

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ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 20, 2011, 01:27:07 am »
Thanks a bunch for the quick replies man. Im gonna do this and see how it goes.

But If I take as much rest as needed between squat sets wont I be able to constantly get 25?
Also If i put on too much weight I might go really slow and that isn't what I'm supposed to do on squats right?

Thanksssss

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ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 20, 2011, 12:54:51 am »
Cool Lance. My bad, I thought the assisted work was part of the workout.
It will be even shorter if i make it just main lifts, and bicep curls+shoulder work. Overhead shrugs are still good? (They felt a little awkward when I did them today)

And clarification. Am I doing everything with rest pause sets then? Even the squat workouts and bss workout tomorrow at 3x5?

I am only going to do 3x5 on squats and 1x5 on bss tomorrow with ghr at 3x6-10 if my hams are better (Should I do rest pause with all these). What I am understanding is that since I am lifting less, I will just jump/sprint more right before I lift and have more time to do that. I haven't been able to jump as much cause my legs have been so fatigued.

Is this how I should be doing my squats? Please comment on my form.

http://www.youtube.com/watch?v=jtyAT8E5iXI&feature=channel_video_title

Peace.

9
ADARQ & LanceSTS - Q&A / Re: Some Questions!!
« on: July 19, 2011, 09:46:47 pm »
Cool thanks Lancests. I did today's tuesday workout and it was finished in only 30 minutes.

I did rest pause sets (15 deep breaths about a minute rest)
 
Bench 135 lbs: 7,7,6
Recline Pullups: 12,11 (single leg on ground)
Standing bicep curls :55 lbs (5,5)
One arm dumbbell rows: 3x10 w/ 45 lbs (No rest pause sets)
Dips: 2 rest pause sets (these hurt my pecs and shoulders bad-and i was only going to parallel and not leaning forward)
Shoulder work: band pull aparts to chest and overhead shrug at 50 lbs

Questions:
1) Adarq said I should add in those one arm dumbbell rows to make it a 1:2 push pull ratio. Should I? I did basically no rest betw sets.

2) Im thinking of removing the dips cause I dont want to injure my shoulders. They have caused pain before too when I did them with a coach...they just seem to hurt even when I do them correctly.

3) Could I do sitting rows instead of recline pullups? Reason im thinking of switching is sitting rows are horizontal pulls and I can judge how much weight to use better.

4) Is a 30 minute workout too short? lol it went so quickly and I had a crazy good pump in my upper body.

Thanks again.


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ADARQ & LanceSTS - Q&A / Some Questions!!
« on: July 19, 2011, 06:45:54 pm »
Hey Lancests. Thanks the other day for giving me some tips and letting me know i need to work on my hams. I was reading this article that you wrote.

http://www.adarq.org/forum/lancests-performance-blog/effective-and-time-effecient-upper-body-*(and-lower)-training-for-athletes/

Im thinking that this is what I am going to start doing. It seems a lot more time efficient and effective.

I strained my right ham slightly yesterday, so i wont be doing squats or leg work until it goes away fully.

My workout plan will be as follows:

Sun: Off

Mon: Core

Tues: Bench: 3 rest pause sets
recline pull-ups:3 rest pause sets
parallel dips, etc (same workout you wrote above)

Wednesday: Squats: 3 rest pause sets
-Glute ham raises: 3x6-10 (Should i do rep pause sets with these too?)
-single leg calf raises 3x15

Thurs: Off

Fri: Same workout you wrote in the article above but for Thursday (Standing press, Pull-ups, close-grip bench press, seated dumbbell curl)

Sat: Squats-3 rest pause sets
glute ham raise-3 sets of 6-10 (Should i do rep pause sets with these too?)
single leg calf raises 3x15

Im wondering about the following:
1) How do Wednesday's and Saturday's workouts look? Should I have some single leg work in there also? Any advice would be appreciated

2) For the past couple months I have been squatting 3x per week. Should I cut it down to 2 now that I am adding ham work in? 3x a week has been pretty tough on my legs with all the single leg work I was doing.

3) Should I do that method you indicated in the post below about singles? You say to only do one exercise per session (like only squats in one session). Does that mean no ghr's or assisted work? I'm not sure if i should do this but I would appreciate your input greatly.

Sorry for all the questions, I am trying to make my workouts the most effective possible. Thanks for your time Lancests.

Sincerely,
Dwang

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