Slow 'n' Steady - Mpenix Training Log

Training Training Logs
21

After much debate, and after my body has changed the little bit it has already, I’m going to try a modified V-Diet (i’m not a fat boy, i’m skinny fat… and I realize that). I do eventually want to reach that coveted 200lb lean killer physique. However, I want a nice to look at body now… so for my diet starting tomorrow I’ll be doing the following.

NON-WORKOUT DAYS - 1300 Calories

Breakfast:
Egg Beaters 2 servings 60 12 0
2 Caps Flameout 26 0.6 0

Snack:
Metabolic Drive (2) 200 40 8

Lunch:
1 cup chicken (140g) 231 43 0
2 Caps Flameout 26 0.6 0

Snack:
Metabolic Drive (2) 200 40 8

Dinner:
1 cup chicken (140g) 231 43 0
1/2 cup lima beans 108 7.5 19.5

Snack:
Metabolic Drive (2) 200 40 8

TOTALS: 1282 cals, 226.7 protein, 43.5 carbs

WORKOUT DAYS 1550 Calories

Breakfast:
Egg Beaters 3 servings 90 18 0
2 Caps Flameout 26 0.6 0

Snack:
Metabolic Drive (3) 300 60 12

Lunch:
1 cup chicken (140g) 231 43 0
1/2 cup lima beans 108 7.5 19.5
2 Caps Flameout 26 0.6 0

Post Workout Meal:
Surge 320 33 49

Dinner:
1 cup chicken (140g) 231 43 0

Snack:
Metabolic Drive (2) 200 40 8

TOTALS: 1532 cals, 245.7 protein, 88.5 carbs

::: I’ll be introducing BCAA’s, Flameout, and some milled flaxseed in addition to this diet

The reason I’m not doing the full V-Diet is because I think it’s a bunch of hype (people get obvious results with the V-Diet) but buying 11-13 tubs of Metabolic Drive seems a bit ridiculous considering you can get the pretty close to the same results for much less. The other side of the coin is that the V-Diet is STRICT… so if you have the cash to fork over and need the strict plan the V-Diet offers then go for it.

I’ll still be consuming a lot of Metabolic Drive (a little over 1 tub per week) but I’ll also be able to eat in social situations AND have some additional flexibility with my meals and timing of them.

I’m still going to post up my update pictures this morning (once I get off from work) but those will be my NEW before pictures. I’ve finally cut Mt. Dew out of my diet, substituted with marginally sweet coffee (1 tsp sugar or less)… and I’ll be taking measurements this morning as well to post up.

It’s going to be a uphill battle to get to that 200lb mark but I have released myself of the December 20th deadline… I’ll gain it healthily and just modify this base diet with more calories (same carbs) increasing on and off days by 250 calories every 2 weeks to see if the results are happening.

I’ll workout only M-W-F, and take weigh-ins and measurements on Saturday Mornings after my morning piss. Wish me luck assholes.

22

[quote]mpenix wrote:
After much debate, and after my body has changed the little bit it has already, I’m going to try a modified V-Diet (i’m not a fat boy, i’m skinny fat… and I realize that). I do eventually want to reach that coveted 200lb lean killer physique. However, I want a nice to look at body now… so for my diet starting tomorrow I’ll be doing the following.

NON-WORKOUT DAYS - 1300 Calories

Breakfast:
Egg Beaters 2 servings 60 12 0
2 Caps Flameout 26 0.6 0

Snack:
Metabolic Drive (2) 200 40 8

Lunch:
1 cup chicken (140g) 231 43 0
2 Caps Flameout 26 0.6 0

Snack:
Metabolic Drive (2) 200 40 8

Dinner:
1 cup chicken (140g) 231 43 0
1/2 cup lima beans 108 7.5 19.5

Snack:
Metabolic Drive (2) 200 40 8

TOTALS 1282 cals, 226.7 protein, 43.5 carbs

WORKOUT DAYS 1550 Calories

Breakfast:
Egg Beaters 3 servings 90 18 0
2 Caps Flameout 26 0.6 0

Snack:
Metabolic Drive (3) 300 60 12

Lunch:
1 cup chicken (140g) 231 43 0
1/2 cup lima beans 108 7.5 19.5
2 Caps Flameout 26 0.6 0

Post Workout Meal:
Surge 320 33 49

Dinner:
1 cup chicken (140g) 231 43 0

Snack:
Metabolic Drive (2) 200 40 8

TOTALS 1532 cals, 245.7 protein, 88.5 carbs

::: I’ll be introducing BCAA’s, Flameout, and some milled flaxseed in addition to this diet

The reason I’m not doing the full V-Diet is because I think it’s a bunch of hype (people get obvious results with the V-Diet) but buying 11-13 tubs of Metabolic Drive seems a bit ridiculous considering you can get the pretty close to the same results for much less. The other side of the coin is that the V-Diet is STRICT… so if you have the cash to fork over and need the strict plan the V-Diet offers then go for it.

I’ll still be consuming a lot of Metabolic Drive (a little over 1 tub per week) but I’ll also be able to eat in social situations AND have some additional flexibility with my meals and timing of them.

I’m still going to post up my update pictures this morning (once I get off from work) but those will be my NEW before pictures. I’ve finally cut Mt. Dew out of my diet, substituted with marginally sweet coffee (1 tsp sugar or less)… and I’ll be taking measurements this morning as well to post up.

It’s going to be a uphill battle to get to that 200lb mark but I have released myself of the December 20th deadline… I’ll gain it healthily and just modify this base diet with more calories (same carbs) increasing on and off days by 250 calories every 2 weeks to see if the results are happening.

I’ll workout only M-W-F, and take weigh-ins and measurements on Saturday Mornings after my morning piss. Wish me luck assholes.[/quote]

Good luck with the modified V-diet. I don’t know if I’ll be able to cut down my intake when it comes time to do so. As of now I’m always hungry, and if I cut down the amount of calories by half, I’m sure I’ll be a miserable bitch, albeit shredded eventually. Do you have a set workout, or are you just doing whatever?

23

[quote]osterm38 wrote:
mpenix wrote:
After much debate, and after my body has changed the little bit it has already, I’m going to try a modified V-Diet (i’m not a fat boy, i’m skinny fat… and I realize that). I do eventually want to reach that coveted 200lb lean killer physique. However, I want a nice to look at body now… so for my diet starting tomorrow I’ll be doing the following.

NON-WORKOUT DAYS - 1300 Calories

Breakfast:
Egg Beaters 2 servings 60 12 0
2 Caps Flameout 26 0.6 0

Snack:
Metabolic Drive (2) 200 40 8

Lunch:
1 cup chicken (140g) 231 43 0
2 Caps Flameout 26 0.6 0

Snack:
Metabolic Drive (2) 200 40 8

Dinner:
1 cup chicken (140g) 231 43 0
1/2 cup lima beans 108 7.5 19.5

Snack:
Metabolic Drive (2) 200 40 8

TOTALS 1282 cals, 226.7 protein, 43.5 carbs

WORKOUT DAYS 1550 Calories

Breakfast:
Egg Beaters 3 servings 90 18 0
2 Caps Flameout 26 0.6 0

Snack:
Metabolic Drive (3) 300 60 12

Lunch:
1 cup chicken (140g) 231 43 0
1/2 cup lima beans 108 7.5 19.5
2 Caps Flameout 26 0.6 0

Post Workout Meal:
Surge 320 33 49

Dinner:
1 cup chicken (140g) 231 43 0

Snack:
Metabolic Drive (2) 200 40 8

TOTALS 1532 cals, 245.7 protein, 88.5 carbs

::: I’ll be introducing BCAA’s, Flameout, and some milled flaxseed in addition to this diet

The reason I’m not doing the full V-Diet is because I think it’s a bunch of hype (people get obvious results with the V-Diet) but buying 11-13 tubs of Metabolic Drive seems a bit ridiculous considering you can get the pretty close to the same results for much less. The other side of the coin is that the V-Diet is STRICT… so if you have the cash to fork over and need the strict plan the V-Diet offers then go for it.

I’ll still be consuming a lot of Metabolic Drive (a little over 1 tub per week) but I’ll also be able to eat in social situations AND have some additional flexibility with my meals and timing of them.

I’m still going to post up my update pictures this morning (once I get off from work) but those will be my NEW before pictures. I’ve finally cut Mt. Dew out of my diet, substituted with marginally sweet coffee (1 tsp sugar or less)… and I’ll be taking measurements this morning as well to post up.

It’s going to be a uphill battle to get to that 200lb mark but I have released myself of the December 20th deadline… I’ll gain it healthily and just modify this base diet with more calories (same carbs) increasing on and off days by 250 calories every 2 weeks to see if the results are happening.

I’ll workout only M-W-F, and take weigh-ins and measurements on Saturday Mornings after my morning piss. Wish me luck assholes.

Good luck with the modified V-diet. I don’t know if I’ll be able to cut down my intake when it comes time to do so. As of now I’m always hungry, and if I cut down the amount of calories by half, I’m sure I’ll be a miserable bitch, albeit shredded eventually. Do you have a set workout, or are you just doing whatever? [/quote]

I’m doing a M-W-F workout now… same workout as the one i’ve stated before… just modifying the lifts each time… incline/flat/decline etc.

24

Update pictures… only thing i notice different arms a little more define… maybe bigger… and stomach has gone down at rest.

25


Front Flex

26


Front rest

27


back flex (don’t know how to pose).

28

I’ve got a little problem with my diet now… I wasn’t at home when I was making my diet… but a few weeks ago I ordered Metabolic Drive… I thought I ordered low-carb but I got Complete instead (3 scoops) did the math and I might still be okay if I just do 1 scoop of Metabolic Drive Complete

Metabolic Drive Complete - 1 scoop
103 cals
13.6g protein
7.6g carb

Low-Carb Metabolic Drive
100 cals
20g protein
4g carbs

The difference is negligible but still it’s a difference. Especially with the protein difference.

29

Measurements as promised
Before:
Weight 173lbs
Neck 16
Chest 41.5
Shoulders 46.5
Waist 35
Hips 39.75
Thigh 22
Calf 14.5
Upper Arm 11.5
Forearm 10.75
Inches Total: 237.5

Current:
Weight 164
Neck 16
Chest 43
Shoulders 47.75
Waist 33.75
Hips 39.5
Thigh 22
Calf 14.25
Upper Arm 12.25
Forearm 11

Inches Total: 239.5

So I lost 9lbs and 1.25 inches off my waist. Legs pretty much stayed the same. Chest, Shoulders, and Arms went up a bit. This tells me I need to hit legs a bit harder now, but I think I lost some fat off my legs since I’m starting to see separation in my calves and quads.

EDIT:

After a closer look… Metabolic Drive Complete works out much better aside from protein, i’ll supplement that with some scoops of pb with my midafternoon shake though.

NON Workout totals changed to:
1300 cals
187.7 protein
64.5 carbs

Workout totals changed to:
1548 cals
213.7 protein
106.5 carbs

Protein is down a little but still sufficient for my needs :slight_smile:

30

[quote]mpenix wrote:
Update pictures… only thing i notice different arms a little more define… maybe bigger… and stomach has gone down at rest.[/quote]

Yeah, you definitely lost some of the stomach, and shoulder area looks a little better. Quads seem solid too. So are you trying to lose some fat now, then bulk up some lean muscle mass, or what? Also, you have limited free weights it seems, do you go to a commercial gym at all? It seems like maybe if you are trying to gain muscle mass, you should up the weight and lower reps a little, and stick to more compound movements more frequently, but that depends on what you want out of lifting I guess.

I haven’t tried it yet, but complexes/circuits are killer for losing fat (as is an accompanying diet of course). Whatever it is, it seems like you’re motivated if you have only recently become more serious…

31

[quote]osterm38 wrote:
mpenix wrote:
Update pictures… only thing i notice different arms a little more define… maybe bigger… and stomach has gone down at rest.

Yeah, you definitely lost some of the stomach, and shoulder area looks a little better. Quads seem solid too. So are you trying to lose some fat now, then bulk up some lean muscle mass, or what? Also, you have limited free weights it seems, do you go to a commercial gym at all? It seems like maybe if you are trying to gain muscle mass, you should up the weight and lower reps a little, and stick to more compound movements more frequently, but that depends on what you want out of lifting I guess.

I haven’t tried it yet, but complexes/circuits are killer for losing fat (as is an accompanying diet of course). Whatever it is, it seems like you’re motivated if you have only recently become more serious…[/quote]

I flip flopped early on, first wanting bulk… now I’m set on loosing fat, then gaining healthy lean muscle slowly. I don’t want to actually have a “bulk” phase… just upping my intake by 250kcals every 2 weeks or so while gaining strength. I don’t see many, if any, articles around here on the slow gain. People too focused on fast results… lose x in x days, gain x in x days. I’ll probably get down to like 155lbs (at 6’ tall) that’s hella skinny… but hopefully I’ll be able to keep the fat off and just bulk slowly.

I just started going to the base gym (air force)… so I’m upping my weights big time now… when my deads went up from 130 to w/e higher is when I started at the base gym. (about 4-5 sessions now).

32

Workout:
5x10 crunches
5x10 oblique crunches (each side)
5x10 weighted twists (each side) 35lbs

Flipped up the workout started with deads first

Dead lifts:
8 @ 175lbs
8 @ 205lbs
5 @ 245 (lost grip after 5)
3 @ 245 (Personal Record)

Skullcrushers
8 @ 45lbs
8 @ 50lbs
8 @ 50lbs

DB Curls
8 @ 25lbs
8 @ 25lbs
6 @ 30lbs (epic fail)

Seated Row (machine)
8 @ 65lbs
8 @ 75lbs
10 @ 80lbs

Bench Press
NONE TODAY, wasn’t feeling it after the extreme deads.

Standing Calf Raise (machine)
8 @ 160lbs
8 @ 210lbs
8 @ 250lbs (PR)

Set some new PR’s Deadlift and Calf Raise… deads were hard as hell and my grip strength sucks right now… but I can’t really say that’s a PR because I haven’t ever tried more than 245. I saw a guy doing DL’s with about 30lb more muscle on me and that prompted me to try more weight. My form was MUCH better as observed by my gf… next time I’ll have her take a video with my camera I guess for record recordings and for form evaluation.

Calve Raises… HARD as HELL quite a burn and the separation is starting to show (woot)… got some pressure blood sores on shoulders from the weight, but it’s all about gain!

Overall, from seeing the results of my pictures, the results of my measurements (after about a month 1/2 of real training) I’m happy. Beginner gains for sure, but I’ll take what I can get.

out.

33

[quote]mpenix wrote:
osterm38 wrote:
mpenix wrote:
Update pictures… only thing i notice different arms a little more define… maybe bigger… and stomach has gone down at rest.

Yeah, you definitely lost some of the stomach, and shoulder area looks a little better. Quads seem solid too. So are you trying to lose some fat now, then bulk up some lean muscle mass, or what? Also, you have limited free weights it seems, do you go to a commercial gym at all? It seems like maybe if you are trying to gain muscle mass, you should up the weight and lower reps a little, and stick to more compound movements more frequently, but that depends on what you want out of lifting I guess.

I haven’t tried it yet, but complexes/circuits are killer for losing fat (as is an accompanying diet of course). Whatever it is, it seems like you’re motivated if you have only recently become more serious…

I flip flopped early on, first wanting bulk… now I’m set on loosing fat, then gaining healthy lean muscle slowly. I don’t want to actually have a “bulk” phase… just upping my intake by 250kcals every 2 weeks or so while gaining strength. I don’t see many, if any, articles around here on the slow gain. People too focused on fast results… lose x in x days, gain x in x days. I’ll probably get down to like 155lbs (at 6’ tall) that’s hella skinny… but hopefully I’ll be able to keep the fat off and just bulk slowly.

I just started going to the base gym (air force)… so I’m upping my weights big time now… when my deads went up from 130 to w/e higher is when I started at the base gym. (about 4-5 sessions now).
[/quote]

Yeah, I was in the same boat with PRs on lifts I really never did heavy enough in the first place.

I think what I mean when I say bulking (as opposed to the other: cutting) is simply gaining strength/muscle; in order to do this you need to obviously lift weights, heavy, frequently, and compound movements for skinny guys like us to pack on as much muscle as possible. AND most importantly, FOOD! So a good bulking phase for someone like me consists of 4 days of training (2 upper and 2 lower body splits, obviously BB phase II now), lots of sleep, 3200-3500kcal (of clean food: fruits, veggies, whole grains, nuts, lean meats, no soda, no extra sugary things, no deep friedness, couple cheat meals) depending on if it’s a w.o. day or not. So for me, a strength/bulking phase works if I’m averaging 1-1.5lbs (of mostly lean muscle) a week, and making progress with PRs.

So for skinny guys like you and me, we simply need to eat, lift hard, and sleep, to gain anything (Waterbury Method: a bunch of 10sets of 3 reps on big lifts, was a great start for me, I gained 8-10lbs, but lost it trying to cut, stupid). To gain more muscle than fat, just watch the diet and stick to Deads, Squats, Pull-ups, Dips, Incline/Flat Bench, bent-over Rows, Cleans, OH Presses, Snatches (if you can), and some accessory work, but not much AT FIRST, as we need to build a solid base before we do things like say skullcrushers and DB curls, only because too much isolation work will take us too long to get where we want to get. And believe me, deads and pullups (or even OH presses) in a day can work your biceps pretty well…

You probably know all this, but I figured I’d throw it out there since it is new stuff that I’ve recently come to realize (and live by, haha). It seems like you’ve lost enough fat, and are getting form down, and are ready to build a foundation of muscle, so let’s keep each other motivated since we are very similar in size and stature right now…

34

[quote]osterm38 wrote:
mpenix wrote:
osterm38 wrote:
mpenix wrote:
Update pictures… only thing i notice different arms a little more define… maybe bigger… and stomach has gone down at rest.

Yeah, you definitely lost some of the stomach, and shoulder area looks a little better. Quads seem solid too. So are you trying to lose some fat now, then bulk up some lean muscle mass, or what? Also, you have limited free weights it seems, do you go to a commercial gym at all? It seems like maybe if you are trying to gain muscle mass, you should up the weight and lower reps a little, and stick to more compound movements more frequently, but that depends on what you want out of lifting I guess.

I haven’t tried it yet, but complexes/circuits are killer for losing fat (as is an accompanying diet of course). Whatever it is, it seems like you’re motivated if you have only recently become more serious…

I flip flopped early on, first wanting bulk… now I’m set on loosing fat, then gaining healthy lean muscle slowly. I don’t want to actually have a “bulk” phase… just upping my intake by 250kcals every 2 weeks or so while gaining strength. I don’t see many, if any, articles around here on the slow gain. People too focused on fast results… lose x in x days, gain x in x days. I’ll probably get down to like 155lbs (at 6’ tall) that’s hella skinny… but hopefully I’ll be able to keep the fat off and just bulk slowly.

I just started going to the base gym (air force)… so I’m upping my weights big time now… when my deads went up from 130 to w/e higher is when I started at the base gym. (about 4-5 sessions now).

Yeah, I was in the same boat with PRs on lifts I really never did heavy enough in the first place.

I think what I mean when I say bulking (as opposed to the other: cutting) is simply gaining strength/muscle; in order to do this you need to obviously lift weights, heavy, frequently, and compound movements for skinny guys like us to pack on as much muscle as possible. AND most importantly, FOOD! So a good bulking phase for someone like me consists of 4 days of training (2 upper and 2 lower body splits, obviously BB phase II now), lots of sleep, 3200-3500kcal (of clean food: fruits, veggies, whole grains, nuts, lean meats, no soda, no extra sugary things, no deep friedness, couple cheat meals) depending on if it’s a w.o. day or not. So for me, a strength/bulking phase works if I’m averaging 1-1.5lbs (of mostly lean muscle) a week, and making progress with PRs.

So for skinny guys like you and me, we simply need to eat, lift hard, and sleep, to gain anything (Waterbury Method: a bunch of 10sets of 3 reps on big lifts, was a great start for me, I gained 8-10lbs, but lost it trying to cut, stupid). To gain more muscle than fat, just watch the diet and stick to Deads, Squats, Pull-ups, Dips, Incline/Flat Bench, bent-over Rows, Cleans, OH Presses, Snatches (if you can), and some accessory work, but not much AT FIRST, as we need to build a solid base before we do things like say skullcrushers and DB curls, only because too much isolation work will take us too long to get where we want to get. And believe me, deads and pullups (or even OH presses) in a day can work your biceps pretty well…

You probably know all this, but I figured I’d throw it out there since it is new stuff that I’ve recently come to realize (and live by, haha). It seems like you’ve lost enough fat, and are getting form down, and are ready to build a foundation of muscle, so let’s keep each other motivated since we are very similar in size and stature right now…[/quote]

With the workout plan I’m doing right now it’s not too bad, I’m gaining strength, losing fat, and oddly gaining inches here and there. I’m not worried about bulking right now but like you I will be doing it cleanly. I’m a sucker for MT. Dew as it’s been a staple in my diet for years now but I’m weening myself off it.

I’m going to switch up my routine though in the next few days to include more compound lifts than I was already doing. Squat to OH Presses and the like. I’m still going to do my “beach” workout though and include isolation here and there just because I like the increased soreness I get, as well as the “after” pump of doing those workouts.

Later today i’m doing the squat, going to establish a workable set for the next time I really squat. Which means, lift light, add weight, lift again, add weight, until I can’t do 8 reps in good form. Probably start with 150 or so lbs and go from there. On the other hand I could just start doing compound movements and do front squats to Presses at that weight… eh We’ll see.

All I know is I can’t wait to hit the gym today.

35

New Training Plan:

Same ab workout: crunches/oblique crunches/weighted twists

All of the following 3 sets / 8 reps each

Chin Ups
Weighted Dips
Pull Ups
Deadlifts (alternating stiff legged and normal dl per session)
Squats
Seated Hamstring Curls
Hang Clean and Press

Any recommendations for additions or drops… i normally end the session with a 10-15min beach workout (curls, calves, and some light forearm work).

side note:
I am starting to dislike the taste of Chocolate Metabolic Drive Complete… nearly threw up 2-3 times today. Might have to actually cook more now… BOO.

Also a great recipe I saw the other day and have tried recently (ITS GREAT).

Prep Time: About 5-10 minutes

Supplies:

  • Chicken Cutlets (thin sliced chicken)
  • Crumbled Goat Cheese
  • Red Leafed Lettuce
  • Olive Oil
  • Some toothpicks
  • Frying Pan
  • Baking Dish

  1. Prep the Oven for 425 degrees

  2. Set a frying pan on the stove with some olive oil in it, set for med-low heat

  3. Lay the chicken out and put a leaf the size of the chicken cutlet on top of the chicken.

  4. Put crumbled cheese on top of the lettuce.

  5. Roll up the chicken tightly and put a toothpick through it to make sure it doesn’t unravel.

  6. Put the chicken in the frying pan, that should be warm by now, cook all sides of the chicken for about 3-4 minute on each side.

  7. Put some olive oil or “Pam” in a baking dish… add the chicken.

  8. Put the chicken in the oven for 14-18 minutes until thoroughly cooked.

  9. Remove and slice into sections!

36

[quote]mpenix wrote:
New Training Plan:

Same ab workout: crunches/oblique crunches/weighted twists

All of the following 3 sets / 8 reps each

Chin Ups
Weighted Dips
Pull Ups
Deadlifts (alternating stiff legged and normal dl per session)
Squats
Seated Hamstring Curls
Hang Clean and Press

Any recommendations for additions or drops… i normally end the session with a 10-15min beach workout (curls, calves, and some light forearm work).

side note:
I am starting to dislike the taste of Chocolate Metabolic Drive Complete… nearly threw up 2-3 times today. Might have to actually cook more now… BOO.

Also a great recipe I saw the other day and have tried recently (ITS GREAT).

Prep Time: About 5-10 minutes

Supplies:

  • Chicken Cutlets (thin sliced chicken)
  • Crumbled Goat Cheese
  • Red Leafed Lettuce
  • Olive Oil
  • Some toothpicks
  • Frying Pan
  • Baking Dish

  1. Prep the Oven for 425 degrees

  2. Set a frying pan on the stove with some olive oil in it, set for med-low heat

  3. Lay the chicken out and put a leaf the size of the chicken cutlet on top of the chicken.

  4. Put crumbled cheese on top of the lettuce.

  5. Roll up the chicken tightly and put a toothpick through it to make sure it doesn’t unravel.

  6. Put the chicken in the frying pan, that should be warm by now, cook all sides of the chicken for about 3-4 minute on each side.

  7. Put some olive oil or “Pam” in a baking dish… add the chicken.

  8. Put the chicken in the oven for 14-18 minutes until thoroughly cooked.

  9. Remove and slice into sections![/quote]

I know how you feel about MD, I switched to Strawberry and it’s quite good, although I mix Grow Whey! in there to sort of dilute the saturated flavor of it.

So for your 3 sets of 8, are you going straight down the list of exercises, or are you doing A1 A2 pairings, say Pullups to Dips then pullups to dips, etc. I find the rest periods are a little shorter with complementary pairs (push/pull, extend/contract), and it actually gives your antagonist muscle more time to rest in between A1’s, or A2’s for that matter, if this makes sense at all?

37

[quote]osterm38 wrote:
I know how you feel about MD, I switched to Strawberry and it’s quite good, although I mix Grow Whey! in there to sort of dilute the saturated flavor of it.

So for your 3 sets of 8, are you going straight down the list of exercises, or are you doing A1 A2 pairings, say Pullups to Dips then pullups to dips, etc. I find the rest periods are a little shorter with complementary pairs (push/pull, extend/contract), and it actually gives your antagonist muscle more time to rest in between A1’s, or A2’s for that matter, if this makes sense at all?[/quote]

I might have to try it (strawberry)… or just work out the right diet with real food and just use the Biotest supps. As for workouts I haven’t been super setting them like you describe just going down the list. I might have to give it a try though, mainly for shortening workout, but like you said side benefit of giving the last active muscles more time to rest. After some reading on here, I might switch up to 3x6’s, then one set of 8. (3 for strength, then 1 for hypertrophy). Work heavier loads (90%) for the 3x6 and 80% for 1x8.

38

I’m kinda worried about my back tattoo… i’m getting work done on it (it’s a big piece) and won’t be able to really work out as much or the tattoo won’t heal properly and ruin. Ugh.

39

No excuses, woke up late - no workout. Sitting at work kicking myself.

40

[quote]mpenix wrote:
I’m kinda worried about my back tattoo… i’m getting work done on it (it’s a big piece) and won’t be able to really work out as much or the tattoo won’t heal properly and ruin. Ugh.[/quote]

So, since I haven’t any experience with tattoos, are you worried about scraping it on a bench, or sweating and showering after a workout? I’m sure you can find exercises to not mess with the healing process. Now I need to think of an idea for a sleeve…and get money for it.