Bringin The Ruckus

Training Training Logs
221

Haha, it was good.

What I’ve been doing lately, and will continue for the next 3ish weeks:

Nutrition:
Meal 1 - salad = 3 romaine heads, 6 tbsp fat free dressing, 2 slices cheese, 2 turkey patties, fish oil x 3
Meal 2 - omelet = 7 whole eggs, 5 whites, 1 slice cheese, 1 potato, sunflower seeds, fish oil x 3, multivitamin x 3
Workout - pre = 2 scoops Surge Recovery, post = 2 scoops whey

I’ll also gorge on lettuce throughout the day. I’ve been known to eat literally 12 romaine heads before…I also “pulse” w/ EAA’s throughout the day, which keeps me happy.

Training:
MON - AM: chest, calves
TUES - AM: FMC, PM: back
WED - AM: arms
THURS - AM: FMC, PM: legs, PPM: skipload mothafuckas
FRI - AM: shoulders
SAT - AM: FMC, PM: GPP (sprints usually)
SUN - jog or something

I’m starting to feel pretty beat up, but it’s almost over!

That “cheat meal” was basically my normal ‘dinner’ but with bigger portions and added broccoli. I figure that when eating so few calories, I’d rather eat 2 satisfying meals rather than 6 tiny baby snacks…

222

May 3, 2011

Back:

  • Pull Ups

BW x 5, 4, 3, 3, 4, 2, 4

  • BB Row

135 x 10

185 x 10

205 x 10

215 x 8

  • Neutral Pulldown

130 x 10

150 x 8

160 x 4 drop 150 x 1 drop 140 x 1 drop 130 x 1

  • Seated Straight Bar Row

130 x 10

150 x 10

160 x 8

  • DC stretch 60 seconds

  • Abs Complex

223

478×640 21.5 KB

It gets bigger after stimulation that’s what she said

224

May 5, 2011

Arms Superset

A1) Pinwheel Curls (strict form, no swinging) - 40s x 10, 47.5s x 10, 50s x 8, 50s x 7
A2) Dec Bench CGBP (no lockout) - 135 x 10, 145 x 10, 155 x 9, 165 x 7

B1) Spider Curls (slow neg, squeeze at top) - 27.5 x 10, 30 x 9, 32.5 x 6
B2) OH Tri Cable - 140 x 10, 140 x 10, 150 x 6

C1) Alt DB Curl (no rocking, strict, slow neg) - 37.5s x 9, 35s x 10, 40s x 6-3 (rest/pause)
C2) French Press - 75 x 7, 75 x 8, 75 x 7

D) Abs Circuit

So, I’ve significantly lowered weight and cleaned up my form. For example, I was doing pinwheels with 95s before, but now, I’ve stopped the swaying, and I’m slowing down the negatives / avoiding lockout / squeezing at the top / whatever. I’m trying out various intensity techniques and really cleaning up form, and I think I’ll benefit from it in the long run! Good session today!

On another note, it looks like I got an apartment locked down - right by campus! I’m ridiculously excited, cannot wait

225

Right? As a chick, try splitting 1500 calories amongst 6 meals. You know what you get? 100-calorie snack packs for meals, that’s what! =D

Those meals sound yummy though.

Your arm looks pretty jacked for not being a big dude.
Also awesome news about the apartment.

226

[quote]hlss09 wrote:
It gets bigger after stimulation that’s what she said[/quote]

you got a license for those?

The training and diet looks good man. I also like to have bigger filling meals rather than tons of little tiny ones cause thats just a tease.

Apartment right by campus? Uh oh… sounds like trouble! good trouble though

227

Haha thanks greg and nikki. I’m 6’2 so my arms always look smaller when i take a pic of my whole body. But that’s not a good excuse lol!

Yeah, I’m really excited to be right on campus, right near all the action!

228

Nikki, I feel your pain. I did the V-Diet once…enough said. I would get sexually excited over certain foods like White Goodman from Dodgeball, no joke.

229

May 5, 2011

AM: 45 min FMC
PM: Legs

  • DB SLDL

50s x 8

60s x 8

80s x 8

105s x 6

  • Sumo DL

225 x 10

275 x 10

315 x 7

  • Leg Press (no lockout)

3PPS x 10

4PPS x 10

5PPS x 10

5PPS + 25s x 8

  • Front Squat (no lockout, ATG DEEP)

warmup w/ bar x some

135 x 10

145 x 6

145 x 8

  • Machine Hack Squat (no lockout, ATG deep)

1PPS x 9

1PPS + 20 x 8

1PPS + 40 x 6

I’ve been swallowing my pride and lowering the weights in the name of better form and no lockout / added intensity, and I’m feeling it! Video of front squat coming soon. My legs felt like jelly walking home from the gym.

To give you guys an idea of my nutrition:

7:30am: 1 scoop “pulse”

7:30-8:15am: FMC

9:45am: 2 scoop “pulse”

12:00: 3 scoops Surge recovery

12:00-1:30: leg workout

1:45: 3.5 scoops whey

2:00-4:00: statistics class…

4:00: 2 scoop “pulse”

7:00: skipload until bed…insulin coma

230

I nom on lots of veggies too <3

training sounds intense!!

231

Hungry, tired, and flexed

232

front squats

233

deep

234

Sorry to come over here and ask some dumbass questions…What is FMC? Skipload?

The diet looks brutal hlss! No mercy! Best of luck with your ABZ challenge.

That looks like a lot of work up there. You’re reminding me about DB SLDLs. I used to do those and somehow I just stopped. They are back on the list!

And nice squats. I’ve also had to drop the weight down to maintain good form. It doesn’t feel sexy, but it’s often the right thing to do. Especially on my DLs. If I’m getting heavy, I tend to just take over with my low back, instead of activating some glutes and hammies.

235

Thanks Powerpuff! FMC - fasted morning cardio. Skipload - diet w/ low carbs ALL week, stick to the diet 100%, then one day you get a scheduled high GI, sugary carb cheat. In fact, the higher the GI of the carb load, the better. Skip LaCour started it I believe. The guidelines are to have low fat, high carb, normal protein.
My skipload today - got home around 6, hungry as hell. Ate 2.5 cups oats w/ 1.5 scoops whey. Still hungry, ate 2 cups oats w/ 1.5 scoops whey immediately after. Walked to Safeway, got a Milky Way bar. In a bit I’ll eat a quart of 1/2 fat Dreyer’s ice cream! Then maybe some more protein-oats, maybe not… Usually I’m hitting 6-8 cups oats, 1 quart of ice cream, and a bit of candy. Ebomb and BugAD have used / are using this system.

Anyway, yep…it sucks to lower weight. I was doing a routine where I was working up to a 1RM top set, but I wasn’t growing. I then realized that I had to up the reps while (obviously) dropping the weights. I hit 225 x 1 on front squats to parallel, but now I’m going for STRICT, no lockout, ATG in the 8-10 rep range, so 145 is the most I can do in that range…Humbling - yes. Necessary - yes. I’m going to see growth for sure. And, when I can front squat 225 x 10, I’ll be WAYYYYYYYYYYYYY bigger!

Also doing high rep deads. That’s weird feeling, because by rep 6 or 7 I feel like an eyeball is going to pop out lol! People at the gym think I’m crazy - mostly old people. If I didn’t know what DLs were, I’d think someone were crazy pulling all that weight with their back - lol!

And lastly, I freaking LOVEEEEE DB SLDL! I like BB SLDLs as well, but the DBs really allow perfect form and better control.

Oh, and one more gem - Hack squat machine! I never did this machine much until recently. I took Maiden.'s advice from the T Cell wheels thread, and I’m doing these w/ my feet placed high and about 3-6 inches apart (roughly the length of my manhood - jk)… I then proceed to slowly go down (that’s what she said), until the machine “bottoms out” then come up. Those REALLY hurt! Again, I was repping 3 PPS before, but now that I’m using strict form and upping the intensity by making it harder, I’m only able to do 1.5PPS. No problem, b/c even with these ‘baby weights’ I’m still one of the strongest dudes in my retiree gym lol!

Gotta love hitting the weights!!!
God I’m happy as can be!

236

post-workout heavy, full ROM legs

237

May 6, 2011

Shoulders

  • Seated DB Press (no lockout)

50s x 10

60s x 10

70s x 6

50s x 10

  • Leaning Lat Raise (emphasis on lifting with pinky finger)

27.5 x 12

27.5 x 12

27.5 x 10

  • Front Raise DB

30s x 12

35s x 10

42.5s x 8

  • Inc Bench Rear Delt

20s x 15

22.5s x 15

15s x 20

  • Standing X’s

30 x 30

40 x 23

45 x 15

  • BB Shrug

225 x 12

275 x 12

315 x 10

335 x 10

  • Partial Lat Raise

30s x 15

37.5s x 15

42.5s x a few

238

[quote]

I would get sexually excited over certain foods like White Goodman from Dodgeball, no joke[/quote]

LMAO I still do that.

Hacks all the way down do hurt.
It’s fine to strip off the weight and work on things like not locking out and ATG and all that. I need to get an ego-check like that as well.
And sometimes I do… for the most part I don’t.

239

Yep, such is life Nikki. Sometimes I humble myself, sometimes I don’t.

Anyway, in terms of diet, I’ve been literally 100% strict. I’ll devour packages of lettuce throughout the day, but don’t count that as part of my totals. Today, however, (the day after my skipload), I was on a hot date, and we went to an ‘all you can eat’ indian buffet. I got 2 plates…Whatever though, life happens, and I’m not walking onto an official stage, so whatever.

I’m happy as can be right now, and a little diet ‘slip’ isn’t going to fuck with my mood damnit!

240

Ok man, I read through the last few pages of your log, and I’m going to give you some thoughts of mine.

RE Training: looks good. Obviously advanced people could pick out minor things they think they could tweak or improve, but it looks solid. You need to figure that kind of stuff out for yourself, and I think you’re doing a good job. Keep training hard, pushing the weights up and up over time, and you’ll get where you wanna go.

RE Diet: A bit different than I’ve done it, but if you’ve been getting leaner, then good. It’s almost over, so finish strong, tighten things up for that last pound or two or 3 of fat loss, then gear up for GETTIN BIG season, because trust me, it’s a long road. In my opinion, your ab genetics are not the best (like mine). We don’t have those deep ab tendons that make our abs pop, even when walking around at higher bodyfat. I’ll start getting all these crazy veins and striations before I have a full-blown relaxed 6-pack. My advice for that is to hit the weighted ab work over the years (prob not so much oblique work as yours are fairly thick/wide, like mine as well), then hopefully next time you diet down to shredsville, the abs will pop a little more. I’m of the camp though that thinks you’re only gonna get SO much ab hypertrophy (like calves and forearms). Might as well try though.

At 6’2" and 180ish lbs, you just don’t carry enough muscle per inch of height to have that filled out look, even when lean. You’ve got a pretty big noggin (also like me, lol. we’re like twins, cept you’re a bit taller) which definitely makes you look smaller than you are in certain shots. So my advice dude, it finish up the diet, and just focus on getting big and strong over the next couple years. Monitor your eating as much as you want to keep yourself at a bodyfat that is reasonable for you, but if you haven’t gained any weight and 6 months go by, you might have to push the caloric intake up. When you’re a ‘beginner’, it’s amazing how well your body responds to a huge surplus of calories (at least mine did, along with many others I know).

Hope that helps!