MAXHAVOC's BodyBlog

The Training Split

MAXHAVOC — Mon, 18 May 2009 06:23:27 +0000

So for the first time in my bodybuilding life I have been able to try the split training technique. That is you train one bodypart at one time of the day and another later in the day. I can say with enthusiam that it is working awesome. I have never gotten better lifts then this. Basically I train chest in the morning and then triceps in the evening for example. The benefit is that by the time I do triceps they are rested from the morning so they get a good workout without over training. It also allows me to do each bodypart twice a week so by Saturday I am smoked. I take sunday off and by monday, I am ready to go again.

This is my regimen

Monday: Chest AM Triceps PM

Tuesday: Back AM Biceps PM

Wednesday: Shoulders/traps AM Squats PM

Thursday: Chest PM Triceps PM

Friday: Back AM Biceps PM

Saturday: quads/hamstrings AM

I do ABS and Calves 4 days a week.

Carbs are your friend

MAXHAVOC — Mon, 30 Mar 2009 06:29:15 +0000

So I spent the last 6 months cutting fat and in doing so I cut my carbs down to almost nothing. Believing in the ketosis theory, all I really did was lose a lot of muscle. My strength went down and my fullness went away. I did manage to get down to 198 lbs, but I lost almost two inches all around. So in late February I decided to get my fullness back and started to eat more carbs, I started slowly until I got my strength back. I now eat about a cup of assorted carbs with every meal, in doing so I have not gained an ounce of fat but in fact my strength has increased by 30% easily and I managed to not only put my size back on, but I have put new size on in just a short amount of time. What has this taught me? Cutting carbs is not the answer…managing them is.

no more new years resolutions!!

MAXHAVOC — Tue, 30 Dec 2008 22:14:22 +0000

well, vacation was awesome. i got 2 weeks of complete rest. so today was my first day back, and i am going to be hurting tomorrow. i felt great today. no real loss of strength or endurance. the change back to a normal diet is shocking my body, although i did not really gain any weight on vacation. i hope everyone had a great christmas and wish you a happy new year.

the semi annual rest period

MAXHAVOC — Mon, 22 Dec 2008 04:34:37 +0000

Off to the carribean to enjoy some rest. let my body recoup from six months of punishment. i have set my new goals for the first half of the new year. weight gain…5 months=20 lbs. i have been resting now for 3 days and i am already itching to get back into the gym. most people think that it is just your body that gets the rest but it also lets you take a rest emotionally. 5-6 days a week of pounding yourself into the ground sometimes takes an equal toll on your emotions. it takes a lot to build up to and maintain the level of intensity required to build muscle. so to everybody, happy holidays i will see you all in the new year with my new tan and a renewed drive.

the four week smoke session

MAXHAVOC — Thu, 03 Jul 2008 21:46:21 +0000

so, i found this great workout a couple of years ago. you should only do it once a year as it violates the weider principles and if you do it for too long you will over train. but the 4 week program is great for getting past those plateaus. it is pretty simple. it is 4 week program, but when you get done you be glad because it WILL wear you out.

week 1 (eights) everything is 8 sets of 8 reps. this week will seem pretty easy, but dont be fooled it only gets worse.

day 1 - bench press, dummbell flyes, leg press, leg curls

day 2 - wide grip pulldowns, cable rows, nose breakers(triceps), seated dumbbell extensions(triceps)

day 3 - shoulder press, upright rows, barbell curls, preacher curls

day 4 - incline dumbbell press, decline press, squats, leg curls

day 5 - close grip pull downs, bent over barbell rows, cable press downs, reverse cable press down

day 6 - lateral raises, front raises, dumbbell curls, concentration curls

day 7 - rest

week 2 - (tens) same exercises but now 10 sets of 10 reps

week 3 - (twelves) 12 sets of 12 reps

week 4 - (Fifteens, if you make it) 15 sets of 15 reps

planes, trains, and automobiles

MAXHAVOC — Thu, 26 Jun 2008 05:31:33 +0000

nothing is harder than staying disciplined while you travel as so many will testify. i have been on the road for 2 weeks now and staying true to my diet has been a test of strength on its own. trying to eat clean isnt the issue…eating regularly is the real trouble. but so far i have been pretty good considering. it has given me great respect for those professional bodybuilders that travel regularly and still manage their nutrition to the perfect science that got them where they are. knowing that not only do these inspiring athletes train hard in the gym but also eat clean and regularly with all the distractions has helped me stay focused and keep my eye on the prize. so to all who display this discipline thank you for showing me it can be done!

fortitude

MAXHAVOC — Mon, 09 Jun 2008 21:36:50 +0000

so the last couple of days i have just been drained. i havent lost any strength but my mental state has been exhausted. i just want to sit on the couch and take ANOTHER day off. but i dont. i continue on…pushing the iron…forcing myself to push farther. then on sunday, i broke through. and did i ever! i came into the gym feeling awesome…i had back and biceps scheduled and broke through all my plateaus. i had so much energy i had to pace myself. my body never felt so good. i guess the point of sharing this with you is that there are always going to be days when you ask…why. well i will tell you why…cause when your sunday comes and you punch through that rut you will remember why you put yourself through the pain.

a picture says a 1000 words

MAXHAVOC — Fri, 06 Jun 2008 04:29:51 +0000

…but nowhere in that cliche does it say how hard it is to get someone to take a picture. you spend 30 minutes trying to get the right angle and then the flash is left on…ugh. the worse part is…you feel like such a dork taking a picture. and then when you post it you worry whether or not some jackass will come along and share their negative opinion. luckily everybody on this site is sitting in the same boat and everybody is very supportive. but i know…it is just a matter of time before some poor innocent well meaning victim comes along and says "you need to work on that peak" or "one of your lats looks smaller than the other". then it is game on! LOL

childish behavior

MAXHAVOC — Sat, 31 May 2008 04:39:02 +0000

so my friend went to China, which is pretty cool. And he brought me back a shirt. the size says XXL. and so i put it on…and i was feeling pretty darn good as this particular shirt was very tight. little did i know that the Chinese are not very big people. but i dont think i am going to tell anyone that…im just gonna walk around and talk about how huge i am…LMAO!

feels like rubber

MAXHAVOC — Fri, 30 May 2008 05:13:19 +0000

well i was gonna wait a bit before i wrote my next blog. but i had to share my morning. so in my next blog i talked about how sore my shoulders were, well let me tell you about this morning. 2 days ago i had legs. my routine consists of doing 3 sets of leg extension at 25 reps a piece. then i do 3 sets of leg presses at 25 reps a piece. so by now my legs are burning. my quads are full of blood and i am already starting to walk funny. so then i move over and do some hack squats and then i finish off my quads with 4 sets of heavy squats. you know the kind that make you sit down after each set. then i worked the hell out of my hamstrings. needless to say my legs are just absolutely worn out. so this morning i am headed out to the track to meet up with a couple of guys i am helping get into shape. i realize i am running a little late so i decide to pick it up and run…or maybe not. i made it like two blocks before i realized my legs are still exhausted. i could here them screaming at me "what the hell are you doing". it was awesome.