EME's 2005/2006 Mass Building Log - w / pics - Page 4

TKL · 10-08-2005, 06:05 PM

I noticed you do wide-grip cable pulldowns. Aren't wide-grip pullups (weighted if necessary) a better exercise to gain mass? assuming the person is doing proper form and getting the pullup bar almost to the chest?

**EME** · 10-08-2005, 07:29 PM

Hey TKL,

If you check my current training program,

http://michaelandkendra.com/Michael/...E_Fall2005.htm

You'll see that I am actually doing wide grip chins ( pullups ).

Actually, both exercises are good back mass builders. Chins are arguably a better pure size builder, which is why I am doing them during this phase.

I generally alternate between chins and pulldowns every 4-6 weeks for variety.

- EME

Quote:

Originally Posted by TKL

I noticed you do wide-grip cable pulldowns. Aren't wide-grip pullups (weighted if necessary) a better exercise to gain mass? assuming the person is doing proper form and getting the pullup bar almost to the chest?

**EME** · 10-09-2005, 01:05 AM

Weight up to 186.5 today. Up 1.5 lbs this week!

Just finished my first back workout of my new routine.
Man, it sure felt good to Deadlift again. I can tell this back routine is going to pack on some serious mass.

Nothing fancy, but effective:

4 Sets Wide Grip Chins
4 Sets Barbell Rows
4 Sets Deadlifts

Also did Bi's today.

3 Sets Straight Bar Curls
3 Sets One Arm Dumbbell Preacher Curls
3 Sets Hammer Strength Curls

There's just nothing like Deadlifts and heavy Barbell Rows to pile on the mass.

Now, it's time to eat again. Yeah! :eat:

- EME

TKL · 10-09-2005, 06:54 PM

I did back a few days ago and I was feelin like something different other than 5x5 deadlifts. Tried 20 rep deadlifts. that was intense.

**EME** · 10-09-2005, 07:34 PM

Yeah, 20 rep sets would definitely be intense!

I generally do sets of about 10,7,5,3 reps for my deadlift training.

- EME

Quote:

Originally Posted by TKL

I did back a few days ago and I was feelin like something different other than 5x5 deadlifts. Tried 20 rep deadlifts. that was intense.

**EME** · 10-10-2005, 12:52 AM

Well,

Let me be the first to say that this 10 set squat routine is no joke.

Wow... I am completely burnt.

Not to mention that fact that I nearly died on my last set.

I always do legs on Sunday afternoon in my gym, because it is always empty and I can have the run of the place.

I generally don't have any problem knowing when I am near my last rep on any set, and I rarely have to have a spotter, unless I am going really heavy, or specifically trying to max out.

However, this routine really had me fatigued and by the time I got to my last set, I should have known better.

The routine works like this...

You do 10 total sets, not counting warm ups.

1 set, 10 reps.
2nd set, take the weight up 10 lbs and do 9 reps,
3rd set, take the weight up 10 lbs and do 8 reps...
etc, etc.. all the way to the 10th set of 1 rep.

I decided to take it really easy this first day, so I just started with 185, and went up to 275.

Normally, I do reps with anywhere between 275 and 315 for really deep squats, but I haven't ever done 10 sets at a time, so I decided to take it easy.

I found that somewhere around the 5th or 6th set, I really started to hit a wall. My legs weren't that tired, but the area across my back where the bar digs in starting hurting and I was just feeling overall fatigued.

Part of it, I'm sure, is that I did my first deadlift workout yesterday, and my back is pretty sore from that.

To make a long story short, I sucked it up, got through my sets, and everything went fine until the last set. A simple single with 275.

I went down, ATG like always, starting coming up, and somehow my balance got off slightly and I started leaning forward.

Once the weight started going forward, I had to step out of the squat to save it from qoing totally forward to the ground. Somehow, by sheer will and strength I walked it out, basically doing a walking lunge, kept my balance, and stoop up with the weight and racked it.

During the lift, I had tunnel vision and I could literally see my entire field of vision spiraling down to one little circle in front of my face with nothing but black around it.

Luckily, it was only 275, and I was able to save it somehow.
Also, I am fortunate that I didn't pull or strain anything in the process of saving the lift.

Whew, I didn't realize just how fatigued doing 10 sets of squats, even with relatively light weights, would make me.

I'll defintiely be finding someone to spot me on the last few sets next week!

Overall though, I can tell this is going to put some mass on my legs. Nothing like pushing yourself to the limit to bust through and make big gains!

Off day tomorrow. Thank goodness. I'll probably be pretty sore!

- EME

**bigDman** · 10-10-2005, 01:20 AM

im going to have to try your 10 sets of squats

sounds mighty fun

AYung · 10-10-2005, 02:21 AM

Damn sounded super intense and hardcore!

datruodb · 10-10-2005, 01:47 PM

I did the 10 set routine on Thursday and it is now Monday and my lower half is still feeling it. I am looking forward to hitting my 10 set routine again just as soon as the soreness is over.

**EME** · 10-10-2005, 02:14 PM

I definitely can tell it's going to work.
I'll be sure to get a spot on those last couple sets though.

For me, it really wasn't the weight that was tough, just the fatigue of doing so many sets and reps.

My typical squat workouts had previously been either sets of 5, or pyramid sets of 10,7,5,3... usually 3-4 sets, combined with other leg exercises.

I do like the "ALL Squat" day, and I think it's going to produce some big gains over the next few months.

I'm looking forward to doing it again too, once I can walk straight again.

The new deadlift and squat workouts over the weekend have me feeling pretty sore today!

- EME

**EME** · 10-10-2005, 02:49 PM

Almost forgot to mention!

Morning weight today, before eating anything.... 187 ! :yes:

I have now officially surpassed my top bulking weight of last year.

- EME

**Sixpack** · 10-10-2005, 08:15 PM

Damn man u are killing me lol , keep it up Mike its great to see you make gains

Trick D · 10-10-2005, 08:31 PM

187!!??????????? That is beastly. Keep it up man.

**EME** · 10-10-2005, 09:16 PM

Thanks guys....

Man, am I eating. I eat until I'm stuffed, and then do it again a few hours later.

Here's my daily diet right now.

Meal 1
3/4 cup oats
1.5 cups skim milk
16 oz skim milk
2 scoops 100% Whey

Meal 2
2 Scoops Dymatize Whey with water

Meal 3
3-4 cups long grain rice
1-2 cups lean ground beef

Meal 4
2 Scoops Dymatize Whey with Water

Meal 5 ( Pre Workout )
1 apple
2-3 tbsp Peanut Butter

Meal 6 ( Post Workout )
16oz Skim Milk
2 scoops 100% Whey

Meals 5 and 6 are together on non-workout days

Meal 7
4+ cups Zatarans Jambalaya Rice ( 1 whole box )
2 Chicken Breasts

Meal 8 ( Before bed, If I can eat anymore - I don't always get this one in )
16oz Skim Milk
2 Scoops 100% Whey

I need to add up the macros... I've recently upped the rice and ground beef intake.

I'm putting on some fat, but lots of good size too. :eat:

No worries though. I know I can drop the fat when the time comes.

- EME

GameDayDog · 10-11-2005, 02:14 PM

Mike.. you passed your maximum weight from last year already?? ... That's incredible... I've heard that after you cut for a contest, you get some kynda anabolic explosion that results in freaky growth after you start eating regularly again... (when compared to a low carb contest diet) ... Is thys primarily responsible for your gains, do you thynk??

Just asking because I'm starting a cut for 6, 8, maybe 12 weeks.. (ok, probably just 6..

) ... and I'm wondering what kynda gains to expect... as far as weight goes...

Great job regardless...

Peace..~G

**EME** · 10-11-2005, 02:45 PM

Thanks GDD,

I usually gain 10-15 pounds back pretty quickly after cutting, and then I have to start working for it again.

I'm probably getting a little extra boost due to the fact that I did two shows this year and was basically cutting for almost 9 months straight.

Honestly though, I think the biggest factor is the sheer amount of food I'm eating, and also the fact that I've increased my protein intake by about 100g over my daily intake last year.

By the way... morning weight this morning was 189!

I hope to break 190 by the weekend.

Incidentally, 191 is the heaviest I have ever been...so I'm close to breaking into a whole new territory!

Not to mention the fact that my bodyfat % is much lower than it was the last time I was over 190.

Back and legs feeling good today. Ready to hit the gym tonight!

- EME

**EME** · 10-17-2005, 02:19 PM

10-09-2005, 01:05 AM	#93
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	Weight up to 186.5 today. Up 1.5 lbs this week! Just finished my first back workout of my new routine. Man, it sure felt good to Deadlift again. I can tell this back routine is going to pack on some serious mass. Nothing fancy, but effective: 4 Sets Wide Grip Chins 4 Sets Barbell Rows 4 Sets Deadlifts Also did Bi's today. 3 Sets Straight Bar Curls 3 Sets One Arm Dumbbell Preacher Curls 3 Sets Hammer Strength Curls There's just nothing like Deadlifts and heavy Barbell Rows to pile on the mass. Now, it's time to eat again. Yeah! :eat: - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

10-10-2005, 12:52 AM	#96
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	Well, Let me be the first to say that this 10 set squat routine is no joke. Wow... I am completely burnt. Not to mention that fact that I nearly died on my last set. I always do legs on Sunday afternoon in my gym, because it is always empty and I can have the run of the place. I generally don't have any problem knowing when I am near my last rep on any set, and I rarely have to have a spotter, unless I am going really heavy, or specifically trying to max out. However, this routine really had me fatigued and by the time I got to my last set, I should have known better. The routine works like this... You do 10 total sets, not counting warm ups. 1 set, 10 reps. 2nd set, take the weight up 10 lbs and do 9 reps, 3rd set, take the weight up 10 lbs and do 8 reps... etc, etc.. all the way to the 10th set of 1 rep. I decided to take it really easy this first day, so I just started with 185, and went up to 275. Normally, I do reps with anywhere between 275 and 315 for really deep squats, but I haven't ever done 10 sets at a time, so I decided to take it easy. I found that somewhere around the 5th or 6th set, I really started to hit a wall. My legs weren't that tired, but the area across my back where the bar digs in starting hurting and I was just feeling overall fatigued. Part of it, I'm sure, is that I did my first deadlift workout yesterday, and my back is pretty sore from that. To make a long story short, I sucked it up, got through my sets, and everything went fine until the last set. A simple single with 275. I went down, ATG like always, starting coming up, and somehow my balance got off slightly and I started leaning forward. Once the weight started going forward, I had to step out of the squat to save it from qoing totally forward to the ground. Somehow, by sheer will and strength I walked it out, basically doing a walking lunge, kept my balance, and stoop up with the weight and racked it. During the lift, I had tunnel vision and I could literally see my entire field of vision spiraling down to one little circle in front of my face with nothing but black around it. Luckily, it was only 275, and I was able to save it somehow. Also, I am fortunate that I didn't pull or strain anything in the process of saving the lift. Whew, I didn't realize just how fatigued doing 10 sets of squats, even with relatively light weights, would make me. I'll defintiely be finding someone to spot me on the last few sets next week! Overall though, I can tell this is going to put some mass on my legs. Nothing like pushing yourself to the limit to bust through and make big gains! Off day tomorrow. Thank goodness. I'll probably be pretty sore! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

10-10-2005, 02:21 AM	#98
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Damn sounded super intense and hardcore! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

10-10-2005, 02:14 PM	#100
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	I definitely can tell it's going to work. I'll be sure to get a spot on those last couple sets though. For me, it really wasn't the weight that was tough, just the fatigue of doing so many sets and reps. My typical squat workouts had previously been either sets of 5, or pyramid sets of 10,7,5,3... usually 3-4 sets, combined with other leg exercises. I do like the "ALL Squat" day, and I think it's going to produce some big gains over the next few months. I'm looking forward to doing it again too, once I can walk straight again. The new deadlift and squat workouts over the weekend have me feeling pretty sore today! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

10-10-2005, 02:49 PM	#101
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	Almost forgot to mention! Morning weight today, before eating anything.... 187 ! :yes: I have now officially surpassed my top bulking weight of last year. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

10-08-2005, 06:05 PM	#91
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	I noticed you do wide-grip cable pulldowns. Aren't wide-grip pullups (weighted if necessary) a better exercise to gain mass? assuming the person is doing proper form and getting the pullup bar almost to the chest?

10-09-2005, 06:54 PM	#94
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	I did back a few days ago and I was feelin like something different other than 5x5 deadlifts. Tried 20 rep deadlifts. that was intense.

10-10-2005, 01:47 PM	#99
datruodb Pro Stature Join Date: Oct 2005 Location: Tulsa, Ok Posts: 326 Recipes: 0 Rep Power: 7	I did the 10 set routine on Thursday and it is now Monday and my lower half is still feeling it. I am looking forward to hitting my 10 set routine again just as soon as the soreness is over.

10-10-2005, 08:15 PM	#102
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	Damn man u are killing me lol , keep it up Mike its great to see you make gains __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

10-10-2005, 09:16 PM	#104
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	Thanks guys.... Man, am I eating. I eat until I'm stuffed, and then do it again a few hours later. Here's my daily diet right now. Meal 1 3/4 cup oats 1.5 cups skim milk 16 oz skim milk 2 scoops 100% Whey Meal 2 2 Scoops Dymatize Whey with water Meal 3 3-4 cups long grain rice 1-2 cups lean ground beef Meal 4 2 Scoops Dymatize Whey with Water Meal 5 ( Pre Workout ) 1 apple 2-3 tbsp Peanut Butter Meal 6 ( Post Workout ) 16oz Skim Milk 2 scoops 100% Whey Meals 5 and 6 are together on non-workout days Meal 7 4+ cups Zatarans Jambalaya Rice ( 1 whole box ) 2 Chicken Breasts Meal 8 ( Before bed, If I can eat anymore - I don't always get this one in ) 16oz Skim Milk 2 Scoops 100% Whey I need to add up the macros... I've recently upped the rice and ground beef intake. I'm putting on some fat, but lots of good size too. :eat: No worries though. I know I can drop the fat when the time comes. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

10-11-2005, 02:14 PM	#105
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Already?? Mike.. you passed your maximum weight from last year already?? ... That's incredible... I've heard that after you cut for a contest, you get some kynda anabolic explosion that results in freaky growth after you start eating regularly again... (when compared to a low carb contest diet) ... Is thys primarily responsible for your gains, do you thynk?? Just asking because I'm starting a cut for 6, 8, maybe 12 weeks.. (ok, probably just 6.. ) ... and I'm wondering what kynda gains to expect... as far as weight goes... Great job regardless... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

10-11-2005, 02:45 PM	#106
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	Thanks GDD, I usually gain 10-15 pounds back pretty quickly after cutting, and then I have to start working for it again. I'm probably getting a little extra boost due to the fact that I did two shows this year and was basically cutting for almost 9 months straight. Honestly though, I think the biggest factor is the sheer amount of food I'm eating, and also the fact that I've increased my protein intake by about 100g over my daily intake last year. By the way... morning weight this morning was 189! I hope to break 190 by the weekend. Incidentally, 191 is the heaviest I have ever been...so I'm close to breaking into a whole new territory! Not to mention the fact that my bodyfat % is much lower than it was the last time I was over 190. Back and legs feeling good today. Ready to hit the gym tonight! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

10-17-2005, 02:19 PM	#107
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51