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j1r!!!'s Attack Method Log
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Post j1r!!!'s Attack Method Log - 07-12-2010, 04:37 PM

Here's what I'll be working off of now for my workout routine:
Quote:
ATTACK METHOD BY KEVIN L. MCENTYRE (AKA) ROARINGMAD MAC

The Attack Method is a program used to gain Muscle strength and Muscle endurance using a Primary and a secondary exercise. using High Volume to attack the Muscle force Hypertrophy.

This method is one body part worked each week. This is done to allow the body to completely heal, so the nest time it is trained it can be Attacked again until total Hypertrophy is obtained.

No Pyramiding, No rest Pause. No High Intensity. Low Volume.

High Intensity, High Volume is the Mantra Of an Attack.

When you Attack something you set out to destroy it. when talking about muscle this is what we want to totally dominate Mind over Muscle but making sure we are properly warmed up and letting the blood in our veins carry nutrient rich amino acids and ATP to put in the muscle to make it work harder and harder. Working the muscle but also keeping it injury free by not taxing it to fast by going to heavy to soon.

Muscle will grow each week and rebuild itself. Also with proper nutrition as well. Gaining more endurance and strength. As in all programs Beating the previous weeks heaviest sets is a must. I will explain more on this later in the POWER HEAVY SET.

Sets will be 7 sets. at all times. No Matter what. Go lighter to start off with if necessary and build up the muscle endurance until you can add more weight

Reps will stay in the 12-15 range until the 3rd set where you should be warmed up then to a POWER HEAVY SET. This set is in the 4 to 6 range. at least 75% of a one rep max. Continue with a lighter weight to stay in the 12-15 range 15 is better. then on the last set on the 7th set do a set of 20 reps. this going down will force blood into the muscle achieving hypertrophy.

These sets must be done in this manner. As said before this will build muscle endurance and the one POWER HEAVY SET will allow the muscle to be shocked by heavy weight to build strength.

It is my belief that constant pyramiding up in weight wears out the muscle when you finally go to the heaviest set. Therefore you really don't get a true idea of what your heavy set can do. Constant heavy weight for more than 1 working set shocks the nervous system and also forces stress on the joints. Allowing plenty of blood into the muscle to cushion so to speak allows the joints to be protected.

Total number of sets should be 14 total sets for each exercise.It is also my belief that anything over this amount Per body part starts to affect the nervous system and start causing damage to joints with constant resistance in a given workout. You should walk away from this workout with an unbelievable muscle pump. Not a sore joints or hurt feeling.

When doing all of these sets and reps as your sets go on you will most likely have to go to a lighter weight to complete the reps. You must reach these reps at this range. Strip the weights. Donít let ego dictate not getting the reps. This is not a race it is a journey. I promise the more you stick with this down the road you will notice that your upper sets will be able to be heavier and your POWER HEAVY SET will also be heavier. You will have more muscle power and endurance without sacrificing joint pain and injuries.

The constant in all exercises are a primary exercises meaning they will be done every week not matter what. They are compound exercises. They can be followed by a secondary exercise of what ever choosing.

The reason I call this the Constant Exercises is they are the primary Compound exercises that are the building blocks of strength building. These exercises use other muscle groups as well to complete the lift therefore you are strengthening these other muscle groups just by doing these compound movements making all the muscles work together to lift the weight. Getting stronger is the key here Not rest pausing or multiple volume sets of pyramiding sets.

Constant Movements

Squats- All around movement for the hips, quads, hamstrings, buttocks and calves.

Bench Press all around Movement for the chest, Triceps , upper shoulders , and upper back.

Dead Lift All around super Movement I like to call it. Nothing comes closer to just picking up Heavy weight. This works the entire body Back, traps, Legs, and biceps.

Military Press All over Movement for the shoulder, Front Deltoids, Middle and Rear Deltoids, Also works the triceps to an extend because it is a pushing movement.

Bar Bell Curls All around Movement for the Bicep. The bicep consists of two major heads. The Long head Brachii, and the short head Brachii. These are used for various pulling movements in the arms. Doing Bar bell Curls works both the head of the biceps and also the bicep insert at the forearm along with the forearm to an extent.
Close Grip Bench Press All around Movement for the Triceps to hit all three heads of the tricep.

Secondary Exercises can be changed each week, but pick up to 3 different exercises each week. Keep the primary and swap the secondary each week until you rotate back to it. The only change in secondary exercises will be in leg day and back day where Hamstrings upper and lower back are done. . Reason being is that while doing squats you will be stimulating the hamstrings in the primary movement. This is why Hamstrings will be considered a 3rd exercise done by itself. Back you have upper lats and lower back Lumbar area that need to be worked separate by themselves. One exercise each will be done to accommodate this.

In my opinion Cardio should be done to loose body fat. Either, long duration up to 45 minutes, or High Intensity HITT cardio, no longer than 20 minutes. Either, in the morning with some amino acids to help fuel the cardio session ,or immediately after your workout.

I would prefer after your workouts and do HITT cardio or TABATA style cardio as this form of cardio becomes anaerobic and therefore burns more fat and more calories as the day goes on.

Cardio should not be done on Leg Training days.

This is an example of what a 3 week cycle would look like before you would rotate back to the first cycle.

1st week

Monday
Quads:

Squats
1. 12 -15 reps
2. 12-15 reps
3 4-6 reps ( POWER HEAVY SET)
4. 12-15 reps
5 12-15 reps
6 12-15 reps
7 20 reps

Hack Squats
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps (POWER HEAVY SET )
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Hamstrings:

Stiff Leg Dead Lifts with Barbell
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps (POWER HEAVY SET )
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Tuesday
Chest:

Bench Press
1. 12-15 res
2. 12-15 reps
3. 4-6 reps (POWER HEAVY SET)
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Incline Barbell Press
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps (POWER HEAVY SET)
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Calves

Standing Calf Raises
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps ( POWER HEAVY SET )
4. 12-15 reps
5. 12-15 sets
6. 12-15 reps
7. 20 reps

Seated Calve Raises
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps (POWER HEAVY SET )
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Wednesday
Back:

Dead lifts
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps (POWER HEAVY SET)
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Lat Pulls
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps ( POWER HEAVY SET )
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Bar Bell Rows
1 12-15 reps
2 12-15 reps
3 4-6 reps ( POWER HEAVY SET )
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Thursday
Shoulders

Seated or Standing Military Press
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps (POWER HEAVY SET )
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

One arm Dumb Bell side laterals
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps ( POWER HEAVY SET )
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Traps

Shoulder Shrugs:
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps ( POWER HEAVY SET)
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Friday

Biceps

Straight Bar Curl
1. 12-15 reps
2. 12-15 reps
3. 4-6- reps ( POWER HEAVY SET)
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Spider curls with Dumb Bells
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps ( POWER HEAVY SET)
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Triceps :

Close Grip Bench Press
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps ( POWER HEAVY SET)
4. 12-15 reps
5. 12-15 reps
6. 12- reps
7. 20 reps

Lying French Press
1. 12-15 reps
2. 12-15 reps
3. 4-6 reps ( POWER HEAVY SET)
4. 12-15 reps
5. 12-15 reps
6. 12-15 reps
7. 20 reps

Other secondary exercises to do Per body part. Choose what you want to do and cycle it for 3 weeks then repeat.

Quads :


1. Leg Extensions
2. Step ups
3. sissy squats
4. Barbell Lunges
5. Leg Press
6. Dumb Bell Lunges
7. High Jumps with Barbell

Hamstrings
1. Leg curl
2. sumo squat
3. sumo press on leg press machine
4. Romanian Dead lift


Chest (my three) Choose what you want.
1. Decline Smith Machine
2. Flat Dumb Bell Flys

Calves
1. Dumb Bell Standing calves
2. donkey calve Raises

Upper Back
1. Bar Bell Pull Overs
2. Cable Rows High

Lower Back
1. Supported T-bar rows
2. Hyper extension Machine.

Shoulders
1. Front Raises
2. Cable side laterals
Biceps
1. Concentration Curls
2. Spider Hammer Curls

Triceps
1. Cable push downs
2. Reverse Cable Pushdowns


Do work!
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Default 07-12-2010, 04:46 PM

Questions for Mac:
~ Is there a rest period between sets? For how long?

~ "... a POWER HEAVY SET. The set is in the 4 to 6 range. at least 75% of a one rep max." What does the bolded part mean?

~ Can you explain the secondary exercises and how that works? I don't think I fully understand that yet.

~ Rest days are Saturday and Sunday?

General Question:
~ Is Italian Sausage a good meat to eat for my diet?

I'm starting this routine tonight and looking forward to it! I'm going need to mess around with my diet again so I'll start posting that as well.


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Default 07-12-2010, 05:25 PM

the Power Heavy set is in bold just to let you know this is the heavy set. Rest period between sets is about 45 seconds to a minute. now for the heavy set take a little longer to rest to be able to do it. The rest of the sets 45 seconds to a minute.

Secondary exercises are any exercise that would just be in the line up after the primary.

Any Kind of " sausage unless it is chicken sausage usually has a lot of fat in it

Sam's makes a decent chicken sausage that is high in protein and low in fat. check that out

Generally most real Italian sausage is high in fat.

Primary Exercises are
Bench Press
Squat
Deadlift
Straight Bar curl
Close Grip Bench Press

These are basic compound lifts.

Secondary's are all other exercises.


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Default 07-13-2010, 10:46 AM

Thanks Mac for the incite!


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Default 07-13-2010, 10:52 AM

No problem.

I did squats last night and let me tell you. I about tossed my cookies doing that.


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Default 07-13-2010, 10:52 AM

Diet - July 12
Breakfast
Instant Oatmeal
Peanut Butter
Protein Shake
Lunch
Tuna Fish Sandwich with Light Mayo on Wheat Bread
Snack
Peanut Butter and Banana Sandwich on Wheat Bread
Dinner
Italian Sausage with Ketchup
Wheat Bread with Peanut Butter
Snack
Cashews
Protein Shake


I'll change out that Italian Sausage today. Overall though pretty solid diet.


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Default 07-13-2010, 11:03 AM

Honestly I'm not seeing enough solid protein in your diet.


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Default 07-13-2010, 11:19 AM

Quote:
Originally Posted by RoaringMad Mac View Post
No problem.

I did squats last night and let me tell you. I about tossed my cookies doing that.
Yeah, my workout last night would have to be the hardest one I've ever done but I'm looking forward to doing it again.

Are you on the same routine as me?


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Default 07-13-2010, 11:20 AM

Quote:
Originally Posted by RoaringMad Mac View Post
Honestly I'm not seeing enough solid protein in your diet.
What would you recommend Mac?


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Default 07-13-2010, 11:29 AM

I dunno Mac. If you saw what he was eating (no offense j1r ), his diet is looking WAAAAY better!
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Default 07-13-2010, 11:36 AM

edit in red
Workout - July 12
Quads

Squats
7 sets x 12 reps per set @ 10 lbs 1st set 12 -15 resp
7 sets x 12 reps per set @ 10 lbs 2nd set 12-15 reps
1 set x 4 reps per set @ 20 lbs 3rd set is the POWER HEAVY SET
7 sets x 12 reps per set @ 15 lbs4TH set 12-15 reps
7 sets x 12 reps per set @ 15 lbs5th 12-15 reps
7 sets x 12 reps per set @ 15 lbs 6th 12 15 reps
1 set x 20 reps per set @ 15 lbs7th 20 reps

Hack Squats
7 sets x 12 reps per set @ 10 lbs
7 sets x 12 reps per set @ 10 lbs
1 set x 4 reps per set @ 20 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
1 set x 20 reps per set @ 15 lbs

Hamstrings:

Stiff Leg Dead Lifts with Barbell
7 sets x 12 reps per set @ 10 lbs
7 sets x 12 reps per set @ 10 lbs
1 set x 4 reps per set @ 20 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
1 set x 20 reps per set @ 15 lbs

I realized throughout my workout that I wasn't doing it right. I need to do 7 sets on the Power Heavy Set and 7 sets on the 20 reps sets. I could kick myself for that one! I'll remember that one for tonight's workout. Overall I enjoyed the workout and it really kicked my butt. I wasn't thinking yesterday. I had a headache going into my workout and after my workout. My knees were popping a lot though. Is that from lack of good form or is it because I haven't been working out for a good time and I'm overworking myself?


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Default 07-13-2010, 11:37 AM

Quote:
Originally Posted by RickB View Post
I dunno Mac. If you saw what he was eating (no offense j1r ), his diet is looking WAAAAY better!
No offense taken. I'll agree that my diet was really bad when I started off.


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Default 07-13-2010, 11:48 AM

Quote:
Originally Posted by j1r!!! View Post
Workout - July 12
Quads

Squats
7 sets x 12 reps per set @ 10 lbs
7 sets x 12 reps per set @ 10 lbs
1 set x 4 reps per set @ 20 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
1 set x 20 reps per set @ 15 lbs

Hack Squats
7 sets x 12 reps per set @ 10 lbs
7 sets x 12 reps per set @ 10 lbs
1 set x 4 reps per set @ 20 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
1 set x 20 reps per set @ 15 lbs

Hamstrings:

Stiff Leg Dead Lifts with Barbell
7 sets x 12 reps per set @ 10 lbs
7 sets x 12 reps per set @ 10 lbs
1 set x 4 reps per set @ 20 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
1 set x 20 reps per set @ 15 lbs

I realized throughout my workout that I wasn't doing it right. I need to do 7 sets on the Power Heavy Set and 7 sets on the 20 reps sets. I could kick myself for that one! I'll remember that one for tonight's workout. Overall I enjoyed the workout and it really kicked my butt. I wasn't thinking yesterday. I had a headache going into my workout and after my workout. My knees were popping a lot though. Is that from lack of good form or is it because I haven't been working out for a good time and I'm overworking myself?
Did you really do 37 sets of squats?


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Default 07-13-2010, 11:50 AM

Holy meloly. LOL.

I hope you did not do that.


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Default 07-13-2010, 11:51 AM

Quote:
Originally Posted by RoaringMad Mac View Post
Holy meloly. LOL.

I hope you did not do that.
My knees would be popping too lol


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Default 07-13-2010, 11:51 AM

Quote:
Originally Posted by RickB View Post
I dunno Mac. If you saw what he was eating (no offense j1r ), his diet is looking WAAAAY better!


He needs to at least add one more protein meal in there. and that is a lot of peanut butter imo.

I'm assuming your doing a pre or post workout shake.

what is your meal like after you workout.


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Default 07-13-2010, 12:47 PM

Quote:
Originally Posted by matt20 View Post
Did you really do 37 sets of squats?
Quote:
Originally Posted by RoaringMad Mac View Post
Holy meloly. LOL.

I hope you did not do that.
He's not doing much weight so maybe that's why the high sets/reps. But yeah, he might be confused on it...LOL!

Quote:
Originally Posted by RoaringMad Mac View Post
He needs to at least add one more protein meal in there. and that is a lot of peanut butter imo.

I'm assuming your doing a pre or post workout shake.

what is your meal like after you workout.
Smart Balance PB is GOOOOOD! Yeah maybe a little much PB but I'm seeing a ton load of progress on his diet. Still not perfect, but MUCH improved.
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Default 07-13-2010, 01:21 PM

That is good. I've seen good progress as well. Just saying. He could use more muscle mass. and I just think he needs more solid food Clean I must say but solid food.

I would try to change that Italian sausage to Chicken breast or fish.

You need a big breakfast. Eat like king for breakfast. I would not worry about that protein shake for breakfast. Get some eggs in you oatmeal is fine. You will notice the difference when you start loading up on Protein and complex carbs in the morning.


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Default 07-13-2010, 01:28 PM

I agree ^^^ Mac! Nice post and yeah man, I think eggs are way under-appredicated. They have been said (not sure how true) that they also help burn fat. Not sure I buy into that all the way, but damn I love 'em! Can't wait to get the backyard factory going haha!

And yeah, if you dropped the sausage like Mac stated and get a better source of protein. Great post on the tweaks Mac!
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Default 07-13-2010, 01:55 PM

I've seen some pics he sent me and
  1. he does not have alot of fat
  2. he in my opinion is a hardgainer.
  3. needs to get the clean diet right

When we first started with him it was thought he may have a substantial amount of teen bodyfat. That is not true.

I think he needs to concentrate on eating good but training harder as well.

It will definitely pay off on him. That is why I kinda got him as my guinea pig for the AM workout.


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