For you people pm-ing me and asking:
For most sets I do a drop set after. for instance 12-15 reps to failure, then immediately take half the weight you just used and go to failure again. I do mostly high reps to avoid tendinitis. I will usually do just 1-2 sets thats' below 10 reps to failure. Then I use light-moderate weight and do reps with very slow negatives, like 3-7 seconds at the end.
Sometimes I do 2 drop sets after the initial heavier set. that can sting a bit.
Leg extensions have improved my quads WAY more than leg press or squat. I do mostly leg extensions and leg curls now, and my legs are improving faster than before. I tore ligaments squatting a few years ago.
Chest I am focusing on pec deck and flys. Bench Press I only use a Machine, and use moderate weight. Again to avoid joint injury. People think that the exercises you use less weight on (ex: flys for chest) are the least effective. I believe they are the most effective. They are best at putting all the weight on the muscle worked, to damage the muscle and to avoid injury.
Dieting: I eat high carbs, low- moderate fat, and just get 100g protein a day. (I will eat anything as long as I know the calories the food has, which I know most everything, even fast food items.) I get under 2000 calories. I play soccer 2 times a week, 1-2.5 hours, and bike in the gym for 15-45 minutes the other days.
I use ephedra and caffeine later in the diet when my energy drops. I believe losing muscle is difficult when you are training. I am not paranoid of that and don't think I ever lost significant muscle while training and dieting.
