South African Bodybuilding and Fitness

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#705
Sypher187 wrote:I am so fcking sick today... besides my legs that is in absolutely agonizing pain! I have some stomach virus or something, I threw up a few times and just generally feel shit to be honest. I know we don't have the luxury of an off day for feeling sick, but I have no idea at this point how I am going to complete Y3T annihilation chest today.
\

Be careful dude. Way too many stories going around of sick people haivng heart attacks dusring a workout.
#706
shoreknee wrote:
Sypher187 wrote:I am so fcking sick today... besides my legs that is in absolutely agonizing pain! I have some stomach virus or something, I threw up a few times and just generally feel shit to be honest. I know we don't have the luxury of an off day for feeling sick, but I have no idea at this point how I am going to complete Y3T annihilation chest today.
\

Be careful dude. Way too many stories going around of sick people haivng heart attacks dusring a workout.
If I die today, I'll die doing something I love and by god I will do it 150%.


No on a serious note, I am monitoring it, if I feel to bad by tonight then I will pass, not going to take any chances, however I am currently still mentally prepared to go through with it.
User avatar
By Sypher187
#708
I see the forum is picking up speed now. I like it, I like the thought of what this forum can become, so many times in the past I have trained and had no guidance or place to vent.
#711
I came home from work, threw up and went straight to bed. Although the more I try to fall asleep the more my mind kept telling me fck this, it's moments like this that defines you and determines the mindset towards what we do. I then watched the video again where gethin got sick and said, "we don't have the luxury of stopping and taking a day off" So I got up at 7ish took a double scoop went to the gym and I fcking defiled every single piece of my being. I became more than human, more than flesh and blood I became a god and pushed through with ferocious determination I could feel the blood trying to escape pushing through every inch of my veins.

The more it burned the more I laughed the more power I felt the more determined I became to destroy everything, I think people got scared they could see in my eyes the jokes was over this was me versus the iron this was me proving to myself that I am more than human a fcking monster who got unleashed from a cage it was never meant to leave.



Workout: Day 16

Smith machine incline bench
press: 2 dropsets of 20-25
reps

Smith machine bench press:
2 dropsets of 20-25 reps

Dumbbell incline fly: 3
dropsets of 15-20 reps

Cable crossover: 2 dropsets
of 15-20 reps

Superset
Triceps push-down: 3 sets of
15-20 reps
Bent-over cable triceps
extension: 3 sets of 15-20
reps

Superset
Dumbbell triceps extension:
3 sets of 20-25 reps
1/2
Close-grip bench press: 3
sets of 20-25 reps

Finisher
Cardio 15-minute intervals: 3
min. easy, 1 min. hard
(20.07 KiB) Downloaded 130 times
#717
Heading of to the gym, No remorse. No Mercy.

Giant set
Dumbbell shoulder
press: 3 sets of 20-25
reps Dumbbell lateral raise: 3
sets of 20-25 reps
Dumbbell front raise: 3
sets of 20-25 reps

Superset
Bent-over rear-delt
raise: 4 sets of 20-25
reps Side lateral to front
raise: 4 sets of 20-25
reps Dumbbell shrug: 3 sets
of 20-25 reps
Dumbbell weighted
sit-up: 3 sets of 15-20
reps

Cardio 15-minute
intervals: 3 min. easy, 1
min. hard
PDF Workout:
(19.97 KiB) Downloaded 123 times
#720
I have no idea what happened, but lately I just have a tremendous drive inside me. I absolutely nailed this workout I held my body ransom and claimed my bounty at the end.

My chest and triceps started paining today, I know for a fact tomorrow is going to be a sore sore sore day, because my legs are also sore and I know my shoulders are going to bite my soul tomorrow for the torment I placed upon them earlier...

I made me a "high carb" "cheat" "recovery" smoothie, I took 200g of Plain Yogurt + 6 bananas + 10g BCAA + 10g Glutamine + 5g Leucine
#721
Sypher187 wrote:I have no idea what happened, but lately I just have a tremendous drive inside me. I absolutely nailed this workout I held my body ransom and claimed my bounty at the end.

My chest and triceps started paining today, I know for a fact tomorrow is going to be a sore sore sore day, because my legs are also sore and I know my shoulders are going to bite my soul tomorrow for the torment I placed upon them earlier...

I made me a "high carb" "cheat" "recovery" smoothie, I took 200g of Plain Yogurt + 6 bananas + 10g BCAA + 10g Glutamine + 5g Leucine
Jesus!
#726
shoreknee wrote:
Sypher187 wrote:I have no idea what happened, but lately I just have a tremendous drive inside me. I absolutely nailed this workout I held my body ransom and claimed my bounty at the end.

My chest and triceps started paining today, I know for a fact tomorrow is going to be a sore sore sore day, because my legs are also sore and I know my shoulders are going to bite my soul tomorrow for the torment I placed upon them earlier...

I made me a "high carb" "cheat" "recovery" smoothie, I took 200g of Plain Yogurt + 6 bananas + 10g BCAA + 10g Glutamine + 5g Leucine
Jesus!

That is entirely my own concoction, so I can't give you scientific evidence if it even works, it's basically a combination of what I had available at the time so I threw it all together. On paper it should work, and I feel pretty nice today so who knows maybe it worked :)
#731
Sypher187 wrote:I came home from work, threw up and went straight to bed. Although the more I try to fall asleep the more my mind kept telling me fck this, it's moments like this that defines you and determines the mindset towards what we do. I then watched the video again where gethin got sick and said, "we don't have the luxury of stopping and taking a day off" So I got up at 7ish took a double scoop went to the gym and I fcking defiled every single piece of my being. I became more than human, more than flesh and blood I became a god and pushed through with ferocious determination I could feel the blood trying to escape pushing through every inch of my veins.

The more it burned the more I laughed the more power I felt the more determined I became to destroy everything, I think people got scared they could see in my eyes the jokes was over this was me versus the iron this was me proving to myself that I am more than human a fcking monster who got unleashed from a cage it was never meant to leave.



Workout: Day 16

Smith machine incline bench
press: 2 dropsets of 20-25
reps

Smith machine bench press:
2 dropsets of 20-25 reps

Dumbbell incline fly: 3
dropsets of 15-20 reps

Cable crossover: 2 dropsets
of 15-20 reps

Superset
Triceps push-down: 3 sets of
15-20 reps
Bent-over cable triceps
extension: 3 sets of 15-20
reps

Superset
Dumbbell triceps extension:
3 sets of 20-25 reps
1/2
Close-grip bench press: 3
sets of 20-25 reps

Finisher
Cardio 15-minute intervals: 3
min. easy, 1 min. hard
Day 16 chest triceps.pdf
Jesus H. Christ.
#744
Today was actually very intense did a fitness class for 45min and then afterwards went into my actual workout.

Bent-over dumbbell row: 3 sets
of 15-18 reps, last set is dropset
for 15-18 reps

Superset
Lat pull-down: 3 sets of 15-20
reps
Reverse-grip lat pull-down: 3
sets of 15-20 reps

Superset
Chest-supported dumbbell row:
3 sets of 15-20 reps
Straight-arm pull-down: 3 sets of
15-20 reps

Barbell deadlift: 3 sets of 15-20
reps

Cardio 15-minute intervals: 3
min. easy, 1 min. hard

PDF workout:
Back
(19.82 KiB) Downloaded 125 times
#747
Hey Howzit going?

Wanted to ask you a question about Carb Depletion.

Im close to that point in the program, where I have the choice to do it. Kris says, u need to do the pinch test..on ur waist and your bicep.
If they the same, you can carb depl....but without a doubt, my waist has more flesh on it than my bicep.

Any thoughts on this? Did you end up doing it?
#752
Hey ricardinho, Yea I did the carb depletion anyway. I read a lot about it prior to me actually doing his workout so I knew what to expect, I saw great results that are definitely attributed to carb depletion so in my opinion go for it. You will feel weak in the beginning, but as your body adapts and switch over to fats for fuel you will start gaining your energy back in no time.

Today's workout is arms !!!

Wide-grip barbell curl: 3
dropsets of 15-20 reps, 15-20
reps on drop
Close-grip barbell curl: 3 sets
of 15-20 reps, 1st set is a
dropset for 15-20 reps
Seated calf raise: 3 dropsets
of 15-20 reps, 15-20 reps on
drop
Standing calf raise: 3
dropsets of 15-20 reps, 15-20
reps on drop
Superset
Incline reverse crunch: 3 sets
of 15-20 reps
Exercise ball pull-in: 3 sets of
15-20 reps

Cardio 15-minute intervals: 3
min easy, 1 min hard

Day 19:
(19.89 KiB) Downloaded 116 times
#754
@Sypher187 What about this pinch test he talks about?

Basically he says that in order to know if I should do a carb depletion, I should do a pinch test on waist and bicep...and according to him, they should both measure the same. Mine dont....is this an issue?

Reason im asking is that I havnt read anywhere else online about this so called "pinch test" or when is actual the correct time to do carb depletion.

Thanks bud
#755
Basically the pinch test is a layman's way of measuring bodyfat percentage. If your waist is remarkably thicker than your biceps then you should rather not do the carb depletion.

Carb Depletion and Loading


What is the goal of it?

Carb depletion & loading is process that bodybuilders using it in the last week before the competition .The reason to deplete carbs is to lose water that is beneath the skin and losing every glycogen molecule in your muscles cells (because the glycogen process needs water to perform it) to make the muscles more definite and look hard but after you deplete your carbs your muscles will be look flat (depletion process) and then it comes time to load. This means you have to eat carbs to replenish your glycogen stores in your muscles and make them fuller and tighter with less water under the skin (loading process).

Note: the goal of this process is to reduce body-fluids (water). Many Competitors practice the technique of water depletion. Water depletion consists of reducing one's liquid intake to practically nothing as they approach the contest. Not only is this practice very dangerous, it is also ineffective. Muscle tissue consists of 70% water. If one restricts water intake drastically, they will lose muscle fullness and appear flat onstage. In addition, reducing water will increase the likelihood of muscle cramps while onstage (this happens quite frequently and is very embarrassing). Some competitors believe water is what causes them to appear smooth. This is not the case. Water retention intracellularly (inside the cell) will cause one appear hard and full. Subcutaneous (under the skin) water retention however, causes one look smooth. When the body senses a drastic restriction in water intake it will release anti-diuretic hormones that cause subcutaneous water retention. This makes physiological sense: the body senses it is not getting enough water and releases hormones that cause water retention to prevent dehydration. So that is the most important phase when preparing for a contest

How to start:

Depletion phase:

If your competition is on Saturday then I would do it like this:

Sunday-start deplete
Monday-keep depleting
Tuesday-last day of depletion
In this time. Sodium play comes to mind. Some people sodium load, which is when they raise there sodium up to about 4g 15 days before a show and then cut it out on Wednesday. Water is the trickiest thing. But at about 10 days out, add another gallon to whatever you’re drinking. This gives it a diuretic effect. You see, when you take in so much water, you have to put out so much water. But once you cut the water out, your body still puts out that much water. Hope that makes sense to you the way I explained it. So the way water goes is like this. Let’s assume that you’re drinking a gallon a day just to keep it simple.

10 days out-up water to 2 gallons.
1st carb deplete day-keep it at 2 gallons.
Tuesday-stay at two gallons
Wednesday-do 1.5 gallons
Thurs-1 gallon
Friday-try for no water, but if you feel you need it, take some sips now and then.
Saturday-show day, no water.


Loading process:

Wednesday-start carb load, cut most sodium out of your diet
Thursday-keep loading, keep the sodium out
Friday-cut water out and keep eating low sodium carbs
Saturday- wake up early, see if you need more carbs, if you do eat, if you don’t, don’t eat, you will just get bloated
Note: in the competition day try to eat simple carbs which act faster than the complex carbs. Also, the night before the show, at about 10:00 PM, you might try to eat something like a cheeseburger or some pizza, the sodium at this time will fill out all of your muscles and also get rid of some water, but sometiems it can backfire, so do this at your own risk.

Training in this process:
Don’t train anywhere near failure. You don’t want to be sore. Once you begin your carb depletion start working out with program similar to this one.

Back-3 sets x 15-20
Chest-3 sets x 15-20
Do chest and back like a super set.

Then do
Shoulers/arm/triceps-2 sets x15-20
Do these in like a tri-set.

Hams/calves-3 sets x 15-20
Do these in like a super set.


-----------------------------------------------------------------------
And now let us see this process from Professional
Nutritionist point view:

heavy loading By Chris Aceto "an illustration to carbs deplete process"

The process creates a temporary illusion. It's a "quick fix" that allows a bodybuilder to appear a lot harder by virtue of fuller-looking muscles combined with less water retention.

Whether you're a bodybuilder who wants a quick fix to sharpen your physique for a contest or just for a trip to the beach, these are the steps to deplete and then supercharge your body with carb loading. You may be shocked by how much better and bigger you'll look in just one week.

Step No.1
Preprogram:
Increase sodium intake
- In the week prior to starting your carb-cutting program, boost your intake of sodium - plain table salt. The simplest way to do this is to sprinkle salt on all of your meals. Elevating sodium increases water retention in the body and decrease the water - retention hormone aldosterone. Remain with the higher than usual sodium intake until one day before carbing up during the program (In step 7). When you suddenly reduce your sodium intake at that time, and while aldosterone levels readjust, your body will excrete even more water - most of it directly from beneath the skin. This will lead to greater definition.

Step No. 2
Preprogram: Increase water intake:
When you increase sodium. It's important to take in roughly 50% more water than usual. That is, every time you would normally have a cup of water, make it a cup and a half, so that by the end of the day, you've boosted your fluid intake by 50%. Greater water intake sets up the body for greater definition at the end of the process. Maintain this intake until you reach step 10.




Step No. 3
Day 1-2: drop carbs 50%
Here's when the carb cutting program really begins. Drop your carb consumption by 50%. This first drop will help prevent the shock of taking your carb count too low too quickly. If you were previously eating approximately 1500 calories from carbs per day ( about normal for a 200 pounds bodybuilder who consumes 3000 calories a day for bodyweight maintenance), then cut your total carb intake to 200 grams per day, focusing mostly on complex carbs, early in the day. Still, for these two days, maintain your pre- and post-workout nutrition simple carbs at approximately 50 grams, divided between those two meals.

Step No. 4
Days 1-5; mildly increase protein
Some people go wrong at this step. When carbs drop, you must increase protein consumption to prevent muscle breakdown. However, if you increase your protein intake too much, a lot of that extra protein is burned as fuel, sparing the body from emptying its glycogen stores. Therefore, to experience the muscle-saving effect of extra protein without inhibiting the depletion of glycogen stores, elevate your protein intake only by about 50 grams daily on each lower carb day. A 200 pound bodybuilder who normally eats a gram of protein per pounds of bodyweight should consume about 250 grams of protein during this phase.

Step No. 5
Days 1-5: train with high reps
When depleting carbs for five days, you should train with higher reps 12 to 20 per set and performs 50% more steps than normal. For example, if you perform 10 sets for biceps go to 15 sets (50% more volume work) and aim for 12 - 20 reps per set. Of course you have to decrease the weight in order to hit that volume. However, the goal here is to lower carb reserves, and volume work is tremendously effective in doing so. It all goes back to super-compensation. The more carbs you can deplete, the greater amount you can store during the carb up process, leading to bigger and tighter- looking muscles.

Step No. 6
Days 3-5: further deplete carbs
On these days, drop your carbohydrate intake to 100-150 per day, emphasizing complex carbs sources, such as yams, oatmeal and brown rice. Take three in early in the day and target about .7 g of carbs per pound of bodyweight (a 200 pound bodybuilder should take in about 140 grams of carbs daily). When carbs drop, reserves of glycogen begin to decline. As glycogen decreases, the body begins to pump up its production of glycogen storing enzymes. When you later pack in greater quantities of carbs, those carb storing enzymes will help pack away these additional carbs as new glycogen, yielding fuller looking muscles.

Step No.7 Days 5-7: reduce Sodium
The day before adding carbs back, drop the additional salt you've been putting on your food. When sodium levels decline, you'll experience changes in aldosterone that favor water excretion and a tighter look. You needn't zero out your sodium intake. Cutting all the extra sodium should be enough of drop.

Step No.8
Days 6-7: carb up
Now the fun begins, after five days of depleting carbs, along with performing volume work, your muscle will be tremendously low in fuel, screaming to be replenished. When you switch to a high carb intake, much of what you consume will be directly stored in your muscles. I suggest eating 3 grams of carbs per pounds of bodyweight daily, minimum, and up to 5 grams per pounds for those with a faster metabolism or those who weigh more than 220 pounds. Avoid using fruits and sucrose (table sugar) or high fructose corn syrup. Starchy complex carb sources are ideal, and good choices include potatoes, sweet potatoes, oatmeal, pasta, white rice and brown rice.

Step No. 9
Days 6-7: Reduce protein consumption
When you're carbing up, you can drop the added protein of step 4. This follows the simple edict that carbs and protein work like a sea-saw. When carbs drop, you have to eat more protein; when carbs dramatically increase, you don't need the added protein. Take in just a gram of protein per pounds of bodyweight on each of these days.

Step No. 10
Days: 6-7: Reduce water intake
In step 2, you increased water intake. Now, reduce it to 50% what you would normally have on any given day prior to step 2. If, for example, you would usually drink a gallon of water, reduce that to half a gallon. Since carbohydrates require water to make new muscle glycogen, many people assume that they have to drink like a thirsty camel to make glycogen. Not so, because in the face of restricted water and increased carbs, muscles make up for the water shortfall by dragging some from under the skin into the muscles. The results is less subcutaneous water retention and harder looking physique.

Step No. 11:
Days 6-7: take it easy and don't train
As a rule of thumb, when carbing up, it's best not to train, as that siphons off some of the incoming carbohydrates, preventing an optimal carb - up and fuller muscles. This might be why many bodybuilders appear fuller a few days after a competition. The days off allow for optimal compensation of carbohydrates. In fact, avoid energy expenditure as much as possible to allow your muscles to fill up.

Step No. 12
Day 7: pump up and take pictures
Pump up your muscles a bit right before you step onstage, do a photo shoot or strip off your shirt to impress people. Use light weights (or isometric movements) and go through a full range of motion, feeling the stretch, contraction and pump. Keep reps low - you don't want to burn up carbs.
On this day, you maybe in the best condition of your life. Have some one take pictures of you to capture the moment and to use as a record of comparison for the next time you carb deplete and carb load. Photographically documenting your condition and muscle mass is a great way to determine that you are continuing to progress as a bodybuilder.
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