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  • Posted On: 02-15-14, 1:04 am (EST) #1

    Biceps, Abs & Sweet Potatoes!

    February 15, 2014, 1:04 am

    I was feeling a bit "flat" on Sunday. I am training hard, probably staying up later than I should, but I was still feeling flat no mater how intense my workouts were.

     

    Since Erica has been gone and I have had zero time to prep meals due to having to watch my Mom's house and then spend about 6-8 hours between plowing her driveway and then mine I decided to just buy a bunch of HUGE sweet potatoes and cook them in the oven.

     

    I literally cut them into 3 pieces and baked them for 45 minutes. I then would eat two big chunks, skin and all, with about 10-12 ounces of chicken and vegetables for two of my meals since Monday.

     

    On a side note, I have been cooking the chicken on the skillet that Erica and I used in our HIGH PROTEIN PANCAKE video and it comes out WAY better! The grill makes the chicken very dry, but the skillet leaves it juicy! Definitely worth trying!

    For the workout, I am going back to lifting VERY heavy.

     

    We did the following

     

    BICEPS

    1. Straight Bar Bicep Curls: 5x5 as heavy as possible
    2. Preachure curls: 3 sets of 8 reps
    3. Standing Double Bicep Cable Curls: 3 sets of 8 reps
    4. Dumbbell Hammer Curls: 4 sets of 8 reps

    ABS

    1. Ab Pulldown: 4 sets of 20 reps
    2. Wood Choppers: 4 sets of 15 reps (per side)

    My pump and energy levels were INCREDIBLE. My strength is going up much quicker as well. The only thing I have changed is adding more carbs via sweet potatoes. My macros are still around 150-200 for carbs, but instead of rice, I am all about the POTATOES!

     

    I am keeping those lean gains too! Thoughts?

     

     

     

  • Posted On: 02-15-14, 7:02 am (EST) #2

    Biceps, Abs & Sweet Potatoes!

    February 15, 2014, 7:02 am
    Posted by: Scott_Herman

    I was feeling a bit "flat" on Sunday. I am training hard, probably staying up later than I should, but I was still feeling flat no mater how intense my workouts were.

     

    Since Erica has been gone and I have had zero time to prep meals due to having to watch my Mom's house and then spend about 6-8 hours between plowing her driveway and then mine I decided to just buy a bunch of HUGE sweet potatoes and cook them in the oven.

     

    I literally cut them into 3 pieces and baked them for 45 minutes. I then would eat two big chunks, skin and all, with about 10-12 ounces of chicken and vegetables for two of my meals since Monday.

     

    On a side note, I have been cooking the chicken on the skillet that Erica and I used in our HIGH PROTEIN PANCAKE video and it comes out WAY better! The grill makes the chicken very dry, but the skillet leaves it juicy! Definitely worth trying!

    For the workout, I am going back to lifting VERY heavy.

     

    We did the following

     

    BICEPS

    1. Straight Bar Bicep Curls: 5x5 as heavy as possible
    2. Preachure curls: 3 sets of 8 reps
    3. Standing Double Bicep Cable Curls: 3 sets of 8 reps
    4. Dumbbell Hammer Curls: 4 sets of 8 reps

    ABS

    1. Ab Pulldown: 4 sets of 20 reps
    2. Wood Choppers: 4 sets of 15 reps (per side)

    My pump and energy levels were INCREDIBLE. My strength is going up much quicker as well. The only thing I have changed is adding more carbs via sweet potatoes. My macros are still around 150-200 for carbs, but instead of rice, I am all about the POTATOES!

     

    I am keeping those lean gains too! Thoughts?

     

     

     

    Increasing the carbs a little bit might help make you look less "flat". (although 175 gr carbs seem perfectly fine). So will heavy training. I believe an athlete of your advanced level should be training with heavy weights and trying to work towards strength and structural integrity.

    Having a 500lbs deadlift and 400lbs squat will make you much more mascular, veiny and thick all over. I know you have already lifted 500 on the deads but to be quite honest, it was not clean at all and maybe bordeline-dangerous. I would work towards making that 100% clean with a faster bar speed. Front squats with 315 would be a good goal to achieve, and it walks side by side with the deadlifts. The stronger you get, the more mass you pack on. A heavy deadlift will also help with your weak areas since you are working towards a BB show in the future. It will definitely make those traps look freaky. Hamstrings and calves as well.

    #HTH!

  • Posted On: 02-15-14, 10:43 am (EST) #3

    Biceps, Abs & Sweet Potatoes!

    February 15, 2014, 10:43 am
    Posted by: Whisper

    Increasing the carbs a little bit might help make you look less "flat". (although 175 gr carbs seem perfectly fine). So will heavy training. I believe an athlete of your advanced level should be training with heavy weights and trying to work towards strength and structural integrity.

    Having a 500lbs deadlift and 400lbs squat will make you much more mascular, veiny and thick all over. I know you have already lifted 500 on the deads but to be quite honest, it was not clean at all and maybe bordeline-dangerous. I would work towards making that 100% clean with a faster bar speed. Front squats with 315 would be a good goal to achieve, and it walks side by side with the deadlifts. The stronger you get, the more mass you pack on. A heavy deadlift will also help with your weak areas since you are working towards a BB show in the future. It will definitely make those traps look freaky. Hamstrings and calves as well.

    #HTH!

    Hey Kostas!

     

    You are right man. I was thinking about the other day when I first started making YouTube Videos. All I did was lift heavy and I was STRONG and felt my best.

     

    I was up to 395 on my squat with a low bar... but I switched to high bar and basically had to start all over because tightness in my hips was holding me back from proper form. But as you can see from this weeks MAXIMM GROWTH, I am able to keep my chest up and lower back arched. I am up to 300lbs for a 5 x 5 with high bar now.. going to keep pushing it!

    Deadlift is back on track too. Pulled 425lbs for 5 last week for the first time since Thanksgiving. Focusing on form so I can definitely hit that 500lbs deadlift a bit harder than last time.

    Let's just hope those freaky traps come in!! haha

  • Posted On: 02-15-14, 11:38 am (EST) #4

    Biceps, Abs & Sweet Potatoes!

    February 15, 2014, 11:38 am
    Posted by: Scott_Herman

    Hey Kostas!

     

    You are right man. I was thinking about the other day when I first started making YouTube Videos. All I did was lift heavy and I was STRONG and felt my best.

     

    I was up to 395 on my squat with a low bar... but I switched to high bar and basically had to start all over because tightness in my hips was holding me back from proper form. But as you can see from this weeks MAXIMM GROWTH, I am able to keep my chest up and lower back arched. I am up to 300lbs for a 5 x 5 with high bar now.. going to keep pushing it!

    Deadlift is back on track too. Pulled 425lbs for 5 last week for the first time since Thanksgiving. Focusing on form so I can definitely hit that 500lbs deadlift a bit harder than last time.

    Let's just hope those freaky traps come in!! haha

    Good job switching from low bar to high bar. In my opinion, low bar is too much like a good-morning. Your butt sticks out too much and you really have to bent over, but with the high bar you can stay more upright, protecting your lower back. Hit up some heavy farmer's walks for your traps too. They work wonders.

  • Posted On: 02-15-14, 12:43 pm (EST) #5

    Biceps, Abs & Sweet Potatoes!

    February 15, 2014, 12:43 pm
    Posted by: Whisper

    Good job switching from low bar to high bar. In my opinion, low bar is too much like a good-morning. Your butt sticks out too much and you really have to bent over, but with the high bar you can stay more upright, protecting your lower back. Hit up some heavy farmer's walks for your traps too. They work wonders.

    Yeah that is EXACTLY why I switched. Whenever my form would fail.. my squat turned into half squat-half good morning.. not good! haha

  • Posted On: 02-15-14, 1:19 pm (EST) #6

    Biceps, Abs & Sweet Potatoes!

    February 15, 2014, 1:19 pm

    I'm sure you're just a bit sad and flat because Erica is on a trip! :(

  • Posted On: 02-15-14, 3:43 pm (EST) #7

    Biceps, Abs & Sweet Potatoes!

    February 15, 2014, 3:43 pm
    Posted by: NGAFD

    I'm sure you're just a bit sad and flat because Erica is on a trip! :(

    Yeah.. haha.. but the sweet potatoes are helping! :)

  • Posted On: 02-15-14, 7:45 pm (EST) #8

    Biceps, Abs & Sweet Potatoes!

    February 15, 2014, 7:45 pm

    Filling the void with food, eh?!

     

    I've got the family hooked on mashed sweet potatoes with cinnamon and spring onions. So easy to make and a real winner.

     

     

  • Posted On: 02-15-14, 10:28 pm (EST) #9

    Biceps, Abs & Sweet Potatoes!

    February 15, 2014, 10:28 pm
    Posted by: Scott_Herman

    Hey Kostas!

     

    You are right man. I was thinking about the other day when I first started making YouTube Videos. All I did was lift heavy and I was STRONG and felt my best.

     

    I was up to 395 on my squat with a low bar... but I switched to high bar and basically had to start all over because tightness in my hips was holding me back from proper form. But as you can see from this weeks MAXIMM GROWTH, I am able to keep my chest up and lower back arched. I am up to 300lbs for a 5 x 5 with high bar now.. going to keep pushing it!

    Deadlift is back on track too. Pulled 425lbs for 5 last week for the first time since Thanksgiving. Focusing on form so I can definitely hit that 500lbs deadlift a bit harder than last time.

    Let's just hope those freaky traps come in!! haha

    All this is true but you also have to determine what your real goal(s) are at this point in time. Since you are preparing to do a physique show, you may want to mix it up - heavy and moderate/light. Last thing you need is an injury. Strength is a powerful "drug". It is very easy to get caught up and do too much - preaching a bit to the choir.....lol...lol. Plus as you know already, heavy lifiting will give you strength and mass but light to moderate will help you sculpt and balance the physique. Just sayin............:-)

     

    John

  • Posted On: 02-18-14, 10:58 am (EST) #10

    Biceps, Abs & Sweet Potatoes!

    February 18, 2014, 10:58 am
    Posted by: philflorey

    Filling the void with food, eh?!

     

    I've got the family hooked on mashed sweet potatoes with cinnamon and spring onions. So easy to make and a real winner.

     

     

    Oh yeah, Erica loves adding cinnamon to food too. Definitely makes the food much tastier!

     

    Gad you are getting the family hooked on good food!

  • Posted On: 02-26-14, 10:28 pm (EST) #11

    Biceps, Abs & Sweet Potatoes!

    February 26, 2014, 10:28 pm
    Posted by: Scott_Herman

    I was feeling a bit "flat" on Sunday. I am training hard, probably staying up later than I should, but I was still feeling flat no mater how intense my workouts were.

     

    Since Erica has been gone and I have had zero time to prep meals due to having to watch my Mom's house and then spend about 6-8 hours between plowing her driveway and then mine I decided to just buy a bunch of HUGE sweet potatoes and cook them in the oven.

     

    I literally cut them into 3 pieces and baked them for 45 minutes. I then would eat two big chunks, skin and all, with about 10-12 ounces of chicken and vegetables for two of my meals since Monday.

     

    On a side note, I have been cooking the chicken on the skillet that Erica and I used in our HIGH PROTEIN PANCAKE video and it comes out WAY better! The grill makes the chicken very dry, but the skillet leaves it juicy! Definitely worth trying!

    For the workout, I am going back to lifting VERY heavy.

     

    We did the following

     

    BICEPS

    1. Straight Bar Bicep Curls: 5x5 as heavy as possible
    2. Preachure curls: 3 sets of 8 reps
    3. Standing Double Bicep Cable Curls: 3 sets of 8 reps
    4. Dumbbell Hammer Curls: 4 sets of 8 reps

    ABS

    1. Ab Pulldown: 4 sets of 20 reps
    2. Wood Choppers: 4 sets of 15 reps (per side)

    My pump and energy levels were INCREDIBLE. My strength is going up much quicker as well. The only thing I have changed is adding more carbs via sweet potatoes. My macros are still around 150-200 for carbs, but instead of rice, I am all about the POTATOES!

     

    I am keeping those lean gains too! Thoughts?

     

     

     

    What's up Scott?

     

    I'm thinking I should try and get more sweet potatoes into my diet as well...looks like they are doing wonders for you man! When do you normally eat them? Do you try and use them as your carbs in your meals before and after you hit the gym, or just whenever?

     

    Also wanted to know how you go about fitting the bicep and abs workout into your routine. Do you dedicate one day to it and do it on its own, or do you incorporate it with another muscle group? I'm keen as to give it a try...it looks hardcore!, I just wasn't sure how I should fit it into my current routine.

     

    #HTH!

     

     

  • Posted On: 03-03-14, 9:15 pm (EST) #12

    Biceps, Abs & Sweet Potatoes!

    March 3, 2014, 9:15 pm
    Posted by: JoeHurricane

    What's up Scott?

     

    I'm thinking I should try and get more sweet potatoes into my diet as well...looks like they are doing wonders for you man! When do you normally eat them? Do you try and use them as your carbs in your meals before and after you hit the gym, or just whenever?

     

    Also wanted to know how you go about fitting the bicep and abs workout into your routine. Do you dedicate one day to it and do it on its own, or do you incorporate it with another muscle group? I'm keen as to give it a try...it looks hardcore!, I just wasn't sure how I should fit it into my current routine.

     

    #HTH!

     

     

    Hey Joe!

     

    I do my best to eat my carbs before the gym. I feel full and focused.

     

    I usually do biceps on my GLUTES and QUADS day. An unusual split, but it works for me man!

     

    You can do any split really, just make sure you do 10-15 total working sets per muscle group.

  • Posted On: 03-04-14, 4:36 am (EST) #13

    Biceps, Abs & Sweet Potatoes!

    March 4, 2014, 4:36 am
    Posted by: Scott_Herman

    Hey Joe!

     

    I do my best to eat my carbs before the gym. I feel full and focused.

     

    I usually do biceps on my GLUTES and QUADS day. An unusual split, but it works for me man!

     

    You can do any split really, just make sure you do 10-15 total working sets per muscle group.

    Sweet man thanks!


    Thinking about it, it makes sense to do them on a leg day because every other day you will be using your arms to shift weight around in some form, whereas on leg day you would be able to get the most intense workout for biceps in because they are fresh and relatively un-used.

     

    I will definitely have to give this workout a go, try and get those guns HUGE!

     

    #HTH

  • Posted On: 03-06-14, 12:24 pm (EST) #14

    Biceps, Abs & Sweet Potatoes!

    March 6, 2014, 12:24 pm
    Posted by: JoeHurricane

    Sweet man thanks!


    Thinking about it, it makes sense to do them on a leg day because every other day you will be using your arms to shift weight around in some form, whereas on leg day you would be able to get the most intense workout for biceps in because they are fresh and relatively un-used.

     

    I will definitely have to give this workout a go, try and get those guns HUGE!

     

    #HTH

    Nice man! Let me know what you think once you give it a try! #HTH

  • Posted On: 03-12-14, 3:36 pm (EDT) #15

    Biceps, Abs & Sweet Potatoes!

    March 12, 2014, 3:36 pm

    Hey Scott, It was good seeing you at the Arnold. I'll cook a few sweet potatoes every few days and I don't usually eat them plain. Try throwing a few chunks in with your protein shakes.

  • Posted On: 03-12-14, 4:02 pm (EDT) #16

    Biceps, Abs & Sweet Potatoes!

    March 12, 2014, 4:02 pm
    Posted by: ironmt

    Hey Scott, It was good seeing you at the Arnold. I'll cook a few sweet potatoes every few days and I don't usually eat them plain. Try throwing a few chunks in with your protein shakes.

    Was great seeing you too brotha! I will give that a shot! haha sounds delicious!

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