GuerillaZen Gets Better...(BBB)

Training Training Logs
61

[quote]erik56 wrote:
I’ve been following your log and was wondering if you wouldn’t mind typing a rough outline of your diet. I’ll be starting this program in about two weeks and want to have everything set up right from the get-go.[/quote]

Sure. Since I eat ALMOST the exact same things every day I can give you a really good idea
of what I eat. However, I need to preface this by saying that I my goal is to be big and strong and fat is not much of a concern of mine. My diet is definately not optimal and might not be for everyone. I am also open for suggestions. Anyone who has ideas, thoughts, or improvements I am always looking to get better.

6:30 - Wake up, 3 fish oil pills, multivitamin

7:15 - 5 whole scrambled eggs, 5 pieces 95% fat free turkey bacon, shake w/ 1 scoop whey protein, 1 cup 2% milk, 1 bananna, 1 cup either fresh strawberries or fress blueberries

8:30 - workout (alternating days - surge workout fuel or Xtend. And a gatorade G2)

10:00 - 2 scoops whey protein

11:00 - 2 hamburgers madee from 85% lean beef, raw spinach

12:30 - peanut butter and whole wheat ritz

1:30 - 1 hamburger 85% lean beef, raw spinach

3:00 - 1 hamburger 85% lean beef, raw spinach

5:30 - sirloin/grilled chicken/homemade tacos/hamburger, raw spinach

7:30 - 3-4 whole eggs

7:30-10:00 - snack on raw almonds at will until bedtime.

Just before bed I take 3 fish oil pills, and 3 Biotest BCAA tabs

62

Supergrowth Day 5

T-Bars - 180 x 8,8,7

BB Bench - 200 x 6, 4; 185 x 6

Incline DB Curl - 45 x 6,5,5

Hammer Calf - 210 x 7 (3)

63

Glad to see the compensation effects starting to pile in. It takes a little time, but I think your strength gains will come full tilt in a little bit. Just be wicked aggressive. Go with how you feel when you walk through that door. This is a battle, and that book with crumbled pages in it HAS to lose :slight_smile:

64

Hey Guerilla, Bone was talking smack about you the other day, saying how you need to do the 2nd ramp with us. I was like “Bone, don’t talk about him like that!”, and he says “Fuck that I’m badass”, so there was really nothing I could do.

Just thought you should know.

Kidding, I thought both you and Bone might get a small chuckle.

65

lol. I plan to at least give it a go. I have been convinced.

Supergrowth Week 1, Day 6

Had a headache all morning, but it was mild and didn’t really seem to hurt my lifts at all.

Hammer Strength Shoulder Press - 240 x 7,6,5

CGBP - 165 x 6,6,6

Front Squat - 155 x 5,5,4

Abs

Felt strong. I think my body is catching up now. Looking forward to week 2. Although, curiously, I was back down to 234 today. My diet remained consistent. Not sure. I will keep a close eye and make sure I do not need to increase calories again.

66

Looking good there Guerilla. You have to refresh me on your weight though. Are you still looking to gain, or just getting stronger while maintaining? The calories during supergrowth should go to mass growth, so either way.

And I’m pumped your doing the second ramp with us. I have two days left and it’s my go.

67

[quote]Bonechiro wrote:
Looking good there Guerilla. You have to refresh me on your weight though. Are you still looking to gain, or just getting stronger while maintaining? The calories during supergrowth should go to mass growth, so either way.

And I’m pumped your doing the second ramp with us. I have two days left and it’s my go. [/quote]

Looking to get bigger and stronger. Not too worried about fat gain. I’m already fatter than most people are when they decide to bulk. :slight_smile: So, no reason for me to get bent out of shape over it.

Yeah, I looked over the second ramp again and I don’t think it is really that much worse than the first. Anyways, I am not one to back down.

68

Supergrowth Week 2, Day 1

T-Bar Rows - 175 x 11,10; 170 x 9

Barbell Bench - 175 x 10,8; 165 x 10

Incline DB Curl - 40 x 11,9,9

Nothing spectacular, but progress all the way around and you cannot complain about that. I have ordered some microplates and plan to utilize them w/ my bench in particular because I have more trouble making progress on that lift than any other. Hopefully, moving forward at 2.5 lbs a week will allow for some constant progression… at least for a little while.

69

Hey in regards to food seriously OVER EAT lol.

Everyones 1st week is mediocre, the 2nd week people start to feel million times better.

If your not bump your protein up to 2* Bodyweight, want to eat some crap have at it !

More i go through this, i think you may be better trying to do Anabolic type nutrition during the ramps and then going crazy during supergrowth.

As in say

Ramp:
1.5g per lb of bodyweight protein, 1g /lb of bodyweight of fats, carbs morning & workout

Supergrowth:

2g per lb of bodyweight protein, 0.75lb of bodyweight of fats and enjoy your carbs as needed bump them way up.

Fats do better work, i have found during the ramp especially for your joints… whereas during SP carbs will do better work at re-energizing you… though of course this could be wrong lol :stuck_out_tongue:

Good job on surviving the Ramp enjoy Supergrowth !

70

SG, Week 2, Day 2

My diet suffered a great deal over the weekend and I think it showed up in the gym today. I still made progrss, but it was very very small progress and non-existent in some cases.

Hammer Strength Shoulder Press - 220 x 9,8; 200 x 8

CGBP - 155 x 11,9,8

Leg Press - 590 x 12,12,9

I think I didn’t get setup right (seat one notch too high) on the Shoulder Press and that is what held my progress back. Maybe not, but by the time I figured out what the problem was I only had one last set.

71

Hammer Strength Incline - 220 x 9,8; 210 x 8

1 Arm DB R0w - 87.5 x 10,9,8

BB Curl - 90 x 9,7,7

Hammer Calf Raise - 215 x 10,10,10

72

Supergrowth Day 10

S. DB Military - 61.25 x 8,7,6

Inhuman Press - 170 x 9,9,8

Rack Deads - 300 x 10,10,8

Weighted Crunches - 25 x 10,10,10

Great progress overall, but the S. DB shoulder press was disappointing. Basically the same reps as last week and if it had not been for the microplates I wouldn’t be able to claim any progress at all. Still getting the hang of the Inhuman Press. Biggest problem seems to be finding a comfort level in pushing towards my feet as suggested by C_C. Rack Deads were the star of the show today. Only went up 5 lbs, but cranked out an extra 2 and 5 reps respectively for the first two sets. Then on the third set I didn’t have to drop the weight and was 25 lbs over my third set last week. 235.5 on the scale this morning.

73

Nice job on the rack deads dude, and personally I think 5 lbs is great. Imagine if you can do that for 3-4 weeks, that’s 20 pounds! As you reach the top of your strength level you’re going to plateau out a bit, but as long as you get a rep here and there, remember it’s still improvement and you’re getting better :slight_smile:

74

Thanks Bone!

Supergrowth Day 11.

T-Bars - 195 x 7,7,6

BB Bench - 202.5 x 5, 200 x 4, 185x7 (FUCK ME!)

Incline DB Curl - 45 x 7,7,6

Hammer Calf Raise - 220 x 7,7,7

Barbell bench is the devil. It pisses me off something fierce that I make gains just as fast if not faster on moves like incline db curl. Look, I’m like most guys and I want a big bench and that is about the only reason I leave it in. But it is without a doubt the most frustrating excercise in the damn world. I have long arms, but I think I also have form problems that I do not know how to fix and the combination of those things is holding me back.

I am going to continue Supergrowth after this week. However, I am going to be taking Sat. and Sun. off as I have been having some persistent pain in my right elbow for a week now. I think an extra day of rest will be good for it. I will simply be pushing everything back one day. I am also likely to drop the rest periods to 2.5 minutes from 3. The whole point of Supergrowth is performance and I honestly believe that these rest periods are holding me back. I know it sounds silly, but I am not strong and the weights I am moving - I feel fully recover around 2:15 and end up just waiting around.

75

Bro - Look forward to doing the 6x a week frequency. Trust me.

You will love it. Maybe not during, maybe not prior to. But you will eventually.

76

Hammer Shoulder - 245 x 7,5,4

Pressdowns - 110x 7,7,7

Front Squats - 155 x 7,7,5

Substituted Pressdowns for CGBP to save the elbow a little bit. Really looking forward to having Sat. and Sun. off back to back. Front Squats went really well today and I am pleased. I realize they are still weak, but the weight stayed the same and I was able to add 2,2,1 in reps respectively. Good progress.

77

Don’t worry about the Incline Bench Guerrila. You may be using your shoulders a little too much, I mean they are a smaller muscle than your chest, right? Are your scapulas pressed together to the max?

Nice job on the Front squats too. I hate those, they are very good for getting the right ATG form going on :slight_smile:

78

Thanks Bone!

Supergrowth Week 3, Day 1

T-Bars - 180 x 12,10,10

BB Bench - 175 x 11,9,7

Incline DB Curl - 40 x 12,10,10

Hammer Calf Raise - 215 x 12,12,10

Overall a very productive day. Smalle jumps in progress, but progress is progress and I beat the logbook on every set of every excercise and I will take that every damn time. I feel much better after 2 days off on Sat. and Sun.

79

Progress IS progress man, no matter how big or small. Excellent job.

80

Thanks Burst!

SG WK 3, Day 2

Hammer Shoulder - 220 x 10,9; 200 x 9

CGBP - 160 x 10,8,6

Leg Press - 630 x 12,10,8

Abs

  1. 8 lbs.