Lucas G. Irwin's Training Blog

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121 Days Out

As i am getting deeper into this new program, I am starting to realize that I will have to make some necessary adjustments to my rest time. Right now I have been trying to push through Monday-Saturday and take Sunday off. Even with the amount of attention I pay to eating and supplementing for recovery, it is catching up to me. I haven't started to get all of those "flu-like symptoms" that are often associated with overtraining, however I have been restless at night and had cold sweats for the 2nd time last night. I think will start implementing a 3 days on, 1 day off schedule. This may actually benefit me in another way as well. Because I train virtually all of my clients on M, W, ; Tuesday, Thursday, and Saturday's workouts often feel as though I have a bit more energy. With this new split, different body parts will always fall on different days of the week, allowing them to each reap the benefits of my more relaxed days. This should make a noticeable difference in my training, recovery and off-season growth.

Lucas G. Irwin, WNSO Pro Fitness Model
 
120 Days Out

REST DAY. As mentioned yesterday, I need to add an extra rest day into my split. On my rest days I cut my carbs down 25%, but that is the only real change; protein and supplements remain constant with the exception of my post workout.

On another note, today my girlfriend is competing in the new NPC Bikini Division at Southern States. She won her class and overall at the NCP Miami Classic two weeks ago. If you have been to a show, you know they are long long long. So I have pre cooked and packaged every meal for the day so it will all be right by my side. You never want to leave your food to chance... preparing ahead and brining it with you is the only way to stay perfect. Buy in bulk, cook in bulk.

Lucas G. Irwin, WNSO Pro Fitness Model
 
116 Days Out

I have quads today, but I am waiting to see if i can loosen up my lower back a little bit before I hit my deadlifts. Yesterday I trained bis/tris with a 3131 tempo and it was great... I am actually sore all over the place. I applied the Rest-Pause technique to my barbell curls and my reverse close grip bench (30 total reps with my 9-11 rep max with 60 second rests). The soreness actually started to kick in about 4 hours later.... not the next day. Other than the measured time-under-tension, focusing on tempo actually takes your form to another level. Also, if you are applying measured tempo for the first time, you need to count with a 1-one thousand, 2-one thousand, etc.. count. Don't speed up your counting to match your current lifting speed.

A nice post workout stack to help with recovery:
50grams of DGC
Glutamine
BCAA'a
Vitamin C
r Alpha Lipoic Acid
 
115 Days Out

As much as I know I need it, complete nights of sleep are hard for me to come by. With the gym and Unbreakable, there simply are not enough hours in the day. Fortunately I was able to run home during the middle of the day and grab an extra 2 hours of good sleep; but waking up at 5 am and working until at least 8 pm doesn't leave a whole lot of time. However, my workouts have continued to be great and effective.

My sponsor, Mass Nutrition.com, provided me with an amazing video camera to record all of my videos and training. So I will have some much better quality videos up on youtube soon. If there is anything specific that you would like to see on a video, please send me your suggestions.
 
cool stuff, you should post the exercises you do and the weight included.
you are a bodybuilder, i assume. how much experiance do you have?
:]
 
112 Days Out

Hit Heavy RDLs today for the first time since straining my back months ago. It felt great and I hit 385 for 2 at the end. Hamstrings need the extra heavy, low-rep stimulation to grow, so I am hyped up that I will be able to do this every week now.

It wont let me give you a link to the video, so if you really want to see it you can go to my web site and go to the training blog or search lucas irwin RDL on youtube.... that should work.
 
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