Doing CG lantus/keto protocol

[Concreteguy]

I can tell your lovin this!!!!!! I'm so happy I got started on FT training. I can't imagine switching off.

 

[lilgumby]

I can tell your lovin this!!!!!! I'm so happy I got started on FT training. I can't imagine switching off.

Hell yeah man! My buddies were in the gym before me and there when i left LOL .

Tomorrow is rest so Thursday is MR and not sure if ill do the other day friday or saturday depending on how i feel with the muscle rounds

How long is your rest between each MR the book says something about ten minutes would be a good pace. That seems awful long between rounds

 

[lilgumby]

Today's muscle rounds workout. Legs are pumped like crazy. Workout was about 40 minutes ish

Week 1 tier 1, Day #3, Lower Pump,

1 x MR Thigh ***Leg ext **5 sets 4*reps, 10 second rest between each then on set ALL out finisher *165 x 4 reps x 5 1 set x 15

1 x Pump set Hack Squat (1½ Reps): *20 **reps plus partial till fail*2 plates 20 1.5 reps 15 partials

1 x *Pump set Hamstring Seated Hamstring Curl (5's in the hole) 135

1 x MR *****Standing Calves on smith : 5 sets 4*reps, 10 second rest between each then on set ALL out finisher *135lb + 40 reps burn out

*1x Pump set ****biceps Curl Machine (1½ Reps): 25 x+ 30 partials 85lb
*

 

[lilgumby]

Day 5 on dnp and gained a dam pound this week. diet was on point. Used this brand before so it good stuff last run I dropped 5lbs the first week. Anyway here is my workout for today. Was a good pump for sure

About 35 - 40 minutes workout again
Week 1 tier 1 Day #4, Upper Body Muscle Rounds
Muscle round is five sets x 4 reps with a 10-second break in between each set and one set all out the finisher

1 x MR back thick *t bar rows* 125lb 4 reps, 6 sets
1 x MR back width *wide grip pull down*220 4 reps 5 sets 165 x 15
1 x MR chest incline dumbells*110lbs 4 reps x 5 sets 80lb x10
1 x MR delts standing lateral raises 30 lbs 4 reps, x 5 sets dropset 20lb x10 reps 115lbs x 10 reps 5lb x 30 reps
1 MR Abs hanging leg raises 5 sets x 10 reps

 

[lilgumby]

Had Bacon cheeseburger,Onion rings ,old bay wings and a dairy queen M&M blizzard last night . Had the MASSIVE sweats last night and woke up 2lbs lighter LOL . Still shooting for 195LBs before my blast

Rest day today to cold to do shit so im bored and went ahead and made up next weeks workout


Week 2 Tier #1 , Day #3, Lower Pump,

1 x MR Thigh Leg press 5 sets 10 second rest between each then ALL out finisher

1 x Pump Quad sissy Squat (1½ Reps): 20 reps plus partial till fail

1 x Pump Hamstring Seated Hamstring Curl (5's in the hole)

1 x MR calves Standing Calves: 100 reps

1x Pump biceps Curl bar (1½ Reps): 25x+ 10 partials

Week 2 Tier #1 4 , Day #4, Upper Body Muscle Rounds

1 x MR back seated pulley rows

1 x MR back width wide grip pull down

1 x MR chest low incline dumbells

1 x MR delts bent rear lateral raises

1 MR Abs hanging leg raises

 

[lilgumby]

forgot day 1 and 2 lol

Week 2 tier 1 day 1



Lower load

A performed 6 to 12 reps

1 x Thighs - Squat, 2 min rest

1 x Quads – close stance Hack Squat, 2 min rest

1 x Hamstrings – seated hamstring curl 2 min r2st

1 x Adductors abductor Machine 2 min rest

2 x Calves – standin smith Caves 1 min rest

Upper pump

15 to 20 reps , 21, rest pause ,5s in the hole

Chest/back superset

1 x incline bench bench – 5s in the hole

Dumbbell row 25 reps

Sh/abs superset

1 x side laterals

Feeet hokked on lat pull down abs crunches

Bis/Tris superset

1 x dumbbell curls drop set

Machine dips 5s in the hole



Workout Week 2 tier 1 Day 2


Upper Loading:

all performed 6 -12 reps


2 x Rack pulls , 1.30 rest



1 x Chest- flaat dumbells h 1:30 rest



1 x delts Arnold l Press 1:30 rest

Lower Pump: 15 to 25 reps massive pumps


1 x thigh Bsmith squats 5s in the hole


1 x quad/ham sumo leg press 15 reps 10 partials each leg


1 x calf seated calf raises 25 reps

 

[lilgumby]

replaced meal 2 and 4 with shakes . Want to strip this 10lbs ish asap lol


workout was pretty killer today

Week 2 , tier 1 day 1

Lower load

A performed 6 to 12 reps

1 x Thighs - zercher Squat, 225lb x 6 couldn't breathe right . weight was light 2 min rest

1 x Quads – close stance Hack Squat, 225lbs x 12 2 min rest

1 x Hamstrings – seated hamstring curl 175lb x 12 2 min rest

1 x Adductors abductor Machine 175 x 12 2 min rest

2 x Calves – standin smith Caves calves were cramping , skipped them today 1 min rest

Upper pump

15 to 20 reps , 21, rest pause ,5s in the hole

Chest/back superset

1 x incline bench bench – 5s in the hole 185 x 5 sets of 5 185 x 10

Dumbbell row 25 reps 85lb x 25

Sh/abs superset

1 x side laterals 5s in the hole 25lbs x 5 sets of 5 20bs x 15

Feet hooked on lat pull down abs crunches 25 bodyweight

Bis/Tris superset

1 x dumbbell curls drop set 40lbs x 5 ,35 x 5 ,30 x5 ,25 x 5 ,20 x 5,15 x 5 ,10lbs x 25

Machine dips 5s in the hole 225lb x 5 sets of 5 225x 12

 

[Aton]

replaced meal 2 and 4 with shakes . Want to strip this 10lbs ish asap lol





workout was pretty killer today



Week 2 , tier 1 day 1



Lower load



A performed 6 to 12 reps



1 x Thighs - zercher Squat, 225lb x 6 couldn't breathe right . weight was light 2 min rest



1 x Quads – close stance Hack Squat, 225lbs x 12 2 min rest



1 x Hamstrings – seated hamstring curl 175lb x 12 2 min rest



1 x Adductors abductor Machine 175 x 12 2 min rest



2 x Calves – standin smith Caves calves were cramping , skipped them today 1 min rest



Upper pump



15 to 20 reps , 21, rest pause ,5s in the hole



Chest/back superset



1 x incline bench bench – 5s in the hole 185 x 5 sets of 5 185 x 10



Dumbbell row 25 reps 85lb x 25



Sh/abs superset



1 x side laterals 5s in the hole 25lbs x 5 sets of 5 20bs x 15



Feet hooked on lat pull down abs crunches 25 bodyweight



Bis/Tris superset



1 x dumbbell curls drop set 40lbs x 5 ,35 x 5 ,30 x5 ,25 x 5 ,20 x 5,15 x 5 ,10lbs x 25



Machine dips 5s in the hole 225lb x 5 sets of 5 225x 12

In for the read


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[AGGRO]

When you do 5 sets of 5 how much rest do you have between sets? Are they intense sets? If you ever fail do you pause and do more reps or just stop?

 

[lilgumby]

When you do 5 sets of 5 how much rest do you have between sets? Are they intense sets? If you ever fail do you pause and do more reps or just stop?

Honestly I think I don't do them correctly as ft training goes. Hopefully somebody else chimes in. But I do 5 reps take a 10-second break five more reps 10-second break until I get five sets and then I do a all out finishers that. Doing it that way is pretty intense kind of like DC training Style. I haven't been doing it long enough to get my weights set correctly so I haven't failed on any of the sets. I'm still learning the program

Watching the video that Scott does. He does 5 reps then partials

[ame]https://youtu.be/pTOYF30xpCo[/ame]

 

[lilgumby]

Was loving life last night. Racks pulls are my favorite back exercises. Weighed myself yesterday morning out of curiosity was 201.8 . Hopefully Friday I'll be about 198. I know following CGs protocol will help me out. But I'm hoping for more of a lean muscle tissue gain doing it this way. Kind of prime my body for the blast

Week 2 tier 1 day 2

Upper Loading:
all performed 6 -12 reps*

2 x Rack pulls ,* 495 x 6 545 x 4 1.30 rest
*
1 x Chest- flat dumbells h*120lb*x, 10 1:30 rest
*
*1 x delts***Arnold Press***65lb x10 1:30 rest*

Lower Pump:**15 to 25 reps massive pumps*

1 x thigh smith squats 5s in the hole *135lb holy crap my legs were on fire

1 x quad/ham sumo leg press 15 reps 10 partials each leg 225lbs

1 x calf leg press machine calf raises 375lb 45 reps

 

[Concreteguy]

"5s into the hole" is an advanced pump set. The standard pump set is a weight that allows you to do between 15 and 25 reps ending in the last complete rep you can perform. A loading set is the same with a rep range of 6 to 12.

I know for "muscle rounds" the time between sets is approximately 5 full breaths or ten seconds. Not sure for the pump and loading sets. I'm taking about 30 seconds between but that's just me.

 

[Concreteguy]

Was loving life last night. Racks pulls are my favorite back exercises. Weighed myself yesterday morning out of curiosity was 201.8 . Hopefully Friday I'll be about 198. I know following CGs protocol will help me out. But I'm hoping for more of a lean muscle tissue gain doing it this way. Kind of prime my body for the blast

Week 2 tier 1 day 2

Upper Loading:
all performed 6 -12 reps*

2 x Rack pulls ,* 495 x 6 545 x 4 1.30 rest
*
1 x Chest- flat dumbells h*120lb*x, 10 1:30 rest
*
*1 x delts***Arnold Press***65lb x10 1:30 rest*

Lower Pump:**15 to 25 reps massive pumps*

1 x thigh smith squats 5s in the hole *135lb holy crap my legs were on fire

1 x quad/ham sumo leg press 15 reps 10 partials each leg 225lbs

1 x calf leg press machine calf raises 375lb 45 reps

That's a lot of weight at 201 lbs. Don't hurt yourself..........

 

[lilgumby]

That's a lot of weight at 201 lbs. Don't hurt yourself..........

Thanks for the explanation on the fives in the hole.

Thanks I appreciate the compliment. And with no carbs LOL . Probably won't do a lot heavier for a while . That's pretty much my Max with rack pulls and dumbbells for the all that matter we only have one twenties at the gym

 

[Concreteguy]

After a week of being full keto you will start to feel much better and strength will come back much more than you would think. Have some faith brother......

 

[lilgumby]

After a week of being full keto you will start to feel much better and strength will come back much more than you would think. Have some faith brother......

Yeah man i do lol , i was mostly referring to the calorie deficit im in but good news is i should have all my stuff very shortly . dnp has me a little lethargic to

 

[lilgumby]

Yesterday was a rest day. I have done keto before but it's been a long time. I keep tasting this weird sweet taste the last 3 or 4 days. Really odd so I Googled it and they say that's a part of ketosis. I don't remember that the last time I did this

 

[Aton]

Yesterday was a rest day. I have done keto before but it's been a long time. I keep tasting this weird sweet taste the last 3 or 4 days. Really odd so I Googled it and they say that's a part of ketosis. I don't remember that the last time I did this

Hey lilgumby maybe u already mentions this further back in the thread but I don’t remember seeing it.

How long will u be running lantus and how high will u go with it?


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[lilgumby]

Hey lilgumby maybe u already mentions this further back in the thread but I don’t remember seeing it.

How long will u be running lantus and how high will u go with it?


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Ill run it at 50iu a day , starting with 10 and working up

 

[Aton]

Ill run it at 50iu a day , starting with 10 and working up

How long Will u run it and how long of break? I’ve read guys going for 1-2 months on it.


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