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vince
09-22-2013, 09:36 PM
I think i should start a log =D
Im not going to be posting my food intake though.
Current stats:
5'10
185

I am trying to drop my body fat % while waiting weight.

Current supplements:
Fish oil/flax seed oil
Vitamins
Amino energy
Hydrobolic fx protein(Amazing light protein)
creatine
glucosamine

My workouts are veryyy unorthadox but my breakdown looks like this:
Back
Legs
Chest
Rest
Squats/Deadlift
Bi's / Tri's
Shoulders

Like i said, my routine is very unorthadox. It may change from week to week depending on how im feeling that day. Also I will not leave the gym until i can't possibly do anymore for that muscle group. It works great for me. I've noticed my body reacts well when going on little rest and completely burning out.

Any way, today I have back and I will be updating in a couple hours with my workout.

Any tips are greatly appreciated. I am very open minded when it comes to taking advice from more experienced lifters.

:cool:

Macdon1588
09-22-2013, 09:57 PM
I'll read your log. Just out of curiosity, is there any thing that you're trying to achieve lifting or other wise?

vince
09-22-2013, 10:27 PM
I'm looking more for some advice from some of the more experienced lifters . But overall I want to break all my PRs. And also just get some experience doing logs. This is my first time ever using any sort of forum


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vince
09-23-2013, 05:33 AM
Weight @ 8:00pm post workout: 186lbs
Not gonna include my stretching and warmup sets but i do stretch before and after every workout

Oh yeah and I had already did 100+ pull-ups through out the day

-Got to the gym and it was PACKED! mon-wed are always crowded until the bandwagon lifters stop coming for the week

Day 1: Back

Cable Rows-
169.5x10
189.5x8
209.5x6
227x4
247x2
267x2
247x2
227x4
207x6
207x8(forgot to change the weight lol)
167x10

After doing this I Already had a huge pump

Cable rows(Wide Grip)-
147x12
147x12
147x12

Lat Pull down-
163x8
173x8
183x8
193x8
143x15

Iso Lat row-
115lbs per side x10
115lbs per side x10
115lbs per side x10
Each set i used a different grip

Close grip Lat pull-down
123x15
123x15
123x12

By this time im burned out! Actually i've been done since the first workout lol

T-Bar Rows-
125x8
125x8
125x8

That concluded my back workout. Followed it up with some ab wheel and steam room.

For all of my workouts i have learned to not worry so much about the weight, rather the concentration of working the muscle im trying to hit. I try to do all of my reps concentrated-except the close grip lat pull-down, that was killing my forearms!

LBC-83
09-23-2013, 06:08 AM
What are your current PRs?

vince
09-23-2013, 06:23 AM
What are your current PRs?

Bench-285
Deadlift-385
Squat-I believe it was around 405.
My squatting an deadlift have been all jacked up the past couple weeks due to a knee injury. Last week was my first time squatting in a bit and I was able to rep 225 very easily with no pain. I plan on upping the weight a bit next week


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VayneZ
09-26-2013, 05:10 PM
knee injuries suck man... meniscus?

vince
09-26-2013, 05:23 PM
knee injuries suck man... meniscus?

They do. No it's more on the inside of my right leg, not really sure what it is. If been squatting for the past few weeks with no pain though. I'm just going to gradually increase my weight


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VayneZ
09-27-2013, 01:48 PM
Kinda have the same issue.. been sticking to 405's for now in squatting. I can go heavier strength wise, but my right knee would fail on me

O_RYAN_007
09-27-2013, 03:17 PM
Kinda have the same issue.. been sticking to 405's for now in squatting. I can go heavier strength wise, but my right knee would fail on me

This is smart VayneZ. Most people would just push on, but they would injure themselves in the process. Always remember, injury prevention can be done through mobility. That and working on those unstable muscles that could really help protect your knee. Like doing TKEs after you squat and/or deadlift.

Before this last squat session Vince, when was the last time you did squats? I ask, because if it was over 3-6 months, I'd stick to the weight you are at and don't move up (at least for 3-4 weeks). This will get your tendons, knees, back, and legs ready to take this new abuse.

Vince, I also think you should post your meals. If high quality results are something that you are looking for, I think you should be open to criticism in your workouts and your nutrition. There are a lot of educated and experienced people here who can help you be where you want to be. I feel nutrition is 80% of the equation, i'm sure many would agree with this.

burlyman30
09-27-2013, 03:21 PM
This is smart VayneZ. Most people would just push on, but they would injure themselves in the process. Always remember, injury prevention can be done through mobility. That and working on those unstable muscles that could really help protect your knee. Like doing TKEs after you squat and/or deadlift.

Before this last squat session Vince, when was the last time you did squats?

Remind me what TKE stands for.

O_RYAN_007
09-27-2013, 03:27 PM
Remind me what TKE stands for.

Terminal Knee Extensions, or total knee extension.

vince
09-28-2013, 11:08 PM
Stopped logging due to the lack of interest :p but today is squat day, i feel great, and i know it's going to be a good day so i think ill post my workout after i finish =]

burlyman30
09-28-2013, 11:28 PM
2 things about a log: 1) don't assume people aren't reading it even if they aren't posting. 2) do the log for you. Its a way to track your successes and failures, your injuries and many other things. There are people who may have some valuable input along the way, and you miss getting that input when you aren't logging.

vince
09-28-2013, 11:59 PM
2 things about a log: 1) don't assume people aren't reading it even if they aren't posting. 2) do the log for you. Its a way to track your successes and failures, your injuries and many other things. There are people who may have some valuable input along the way, and you miss getting that input when you aren't logging.

Yeah i log all my progress, just wasn't sure if i should continue posting it, but i will :)

vince
09-29-2013, 04:56 AM
Weight-181lbs(fully clothed)

Update on that squat day-
Had a really good workout, no knee pain.

Back squat-
135x10
225x2
295x1
135x15
155x12
185x10
205x8
225x8
225x8
225x8
225x8

Deadlift-
225x5
295x5
345x2
375x1
405x0
385x1
225x8
225x8
225x8

Also did about 4 sets of clean and jerks at 135lbs, didnt really keep track though.

All and all, pretty good workout. Still working on getting my numbers up though.
Back tomorrow!!

vince
09-30-2013, 05:40 AM
Did back today, didn't get to log it because 2 of my female friends requested we take them to the gym. I did just about the same as last back day but i increased on close grip rows and iso lat rows. Also did a max set of pull-ups with a 10lb weight to see where i was at, I got 28 fairly strict pull-ups. Tomorrow is chest day and im not bringing them tomorrow! Yoga pants are to distracting, lol I will upload pics in a couple minutes

vince
09-30-2013, 05:48 AM
All pics are right after i got done eating-No pump
877
878
879

vince
09-30-2013, 05:50 AM
Not flexing, for some reason i cant get a good pic of my back
880
Full body right after i got done eating a huge post workout meal
881

vince
09-30-2013, 06:14 AM
Welp i think im going to be throwing in some sealfit 2-3 days a week
for those who dont know what sealfit is, its crossfit to an extent, its a combination of heavy lifting, lifting for stamina and short crossfit workouts.
Check it out, i was doing it 6 days a week while also lifting about a year and holy shit, it got me in amazing shape.

LBC-83
09-30-2013, 06:28 AM
I tend to read just about everything that's posted even if I rarely comment.

VayneZ
09-30-2013, 09:36 AM
Same as LBC said,

Pics are looking good, and also nice the Squat/deadlift training. As Ryan requested, try giving us at least one example of how you eat dude

vince
09-30-2013, 05:03 PM
Same as LBC said,

Pics are looking good, and also nice the Squat/deadlift training. As Ryan requested, try giving us at least one example of how you eat dude
Thank you, okay here's a sample:

5am cardio
630am-green tea/vitamins/fish oil
7am-3 scrambled egg whites with mushroom and tomatoes + orange juice + 2-3 full hard boiled eggs
9am-1 scoop of hydrobolic fx whey + piece of fruit
1130am-side salad with a little light dressing +fish + mashed potatoes and veggies
3pm-hydrobolic fx protein
4pm-some times I will eat a small meal (salad and small source of protein)
5pm-gym time! (Fish oil and vitamins)
730pm-casein/fish oil/vitamins/bcaa

It changes daily but this is a basic layout . I am trying to keep my carbs down. If you want me to be a little more specific just lemme know



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vince
10-01-2013, 04:55 AM
Damn I did chest today and I forgot how hard dumbbells were! I tried to keep every thing very concentrated

Weight-181

Kept my diet pretty strict today- had a little extra fruit and potatoes to up the carbs for chest day

Incline dumbbell press
Warmup-65x8x2
75x12
80x10
85x8
90x6
90x5
90x4

I can usually Handel a lot of reps but this broke me off!

Flat dumbbell bench press
90x10
95x8
95x6
95x5
90x6

Flat barbell bench
135x10x3

Flat dumbbell flies-after each rep, keep the weight together, come down then press and repeat-concentrated
30x8x2

Incline flies
30x8x2

Decline flies
30x8x2

Then went and played basketball for about and half hour


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vince
10-01-2013, 04:58 AM
I wish my obliques would come in!
http://img.tapatalk.com/d/13/10/01/8e9aje8e.jpghttp://img.tapatalk.com/d/13/10/01/5u7egyvu.jpg


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O_RYAN_007
10-01-2013, 08:50 AM
More protein needs to be in the diet, in the form of whole foods.

VayneZ
10-01-2013, 12:10 PM
Like Ryan said. Also try to have your hydrobolic fx whey intra-post workout, that's when the body best absorbes such fast acting protein. During the day try to have as much whole source like chicken breast and fish with as many meal as possible. Protein shakes are like ''insurance'' in case you are busy or on the road at a specific hour of the day when it's time to eat.

Very nice chest session. I'm a dumbbell guy when it comes to chest work, so for me dumbbell is way easier than barbell, which I'm trying to change now. barbell, around 225 feels so heavy in comparison to 120's (240 pounds) dumbbell press, which I could rep out without a problem.

LBC-83
10-01-2013, 12:25 PM
More protein needs to be in the diet, in the form of whole foods.

More food in general.

vince
10-01-2013, 03:31 PM
Like Ryan said. Also try to have your hydrobolic fx whey intra-post workout, that's when the body best absorbes such fast acting protein. During the day try to have as much whole source like chicken breast and fish with as many meal as possible. Protein shakes are like ''insurance'' in case you are busy or on the road at a specific hour of the day when it's time to eat.

Very nice chest session. I'm a dumbbell guy when it comes to chest work, so for me dumbbell is way easier than barbell, which I'm trying to change now. barbell, around 225 feels so heavy in comparison to 120's (240 pounds) dumbbell press, which I could rep out without a problem.

Okay I gotcha, tonight I'll be cooking some flounder for dinner and I'll also go pick up some pre packaged chicken an turkey breast (40 G protein per little package)

Which meal would u suggest adding in the more protein?


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vince
10-02-2013, 05:59 AM
Took the advice and tried to eat more today:

730-3 scrambled eggs with mushroom/cheese tomato+sausage pattie+baked hash brown+3 full eggs
945-protein shake
1130-grilled chicken and mushroom +soy sauce+fried rice (mongolian BBQ)
1400-tuna and and handfull of carrot sticks
1630-pre workout-protein shake
2000-Very long gym session, will describe down below-Can of tuna, chicken breast and a casein shake with coconut milk

I need to eat more veggies and maybe a bit of fruit, still trying to watch my carbs though

Let me start by saying i started a new workout schedule!

the girls came again today...its realllly hard to say no lol.

Back/Bis/abs

Almost everything in my new workout is a superset.

Weighted pull-ups(+25)-15,12,11,7
Hanging leg raises-8 to the left, right, center x 8

Close grip lat pull down-163x10x4
Crunches-25x4

Iso Lat rows-115 per side x 15 x 4
Supposed to superset bent over barbbell rows but couldnt get a bar(it was packed)

V-Bar Cable rows-187x10x4
V-Ups-20x4

Deadlift-225x8x3

Wide grip barbbell curls-70x10x3
Hammer curls-40x10x3

Incline seated alternating curls-30x10x4
Concentration curls-30x10x4

I had a decent workout but i dont like take downtime between each set because other have to go. Oh well

Tomorrow is an off day, ill pick back up after tomorrow with legs.

VayneZ
10-02-2013, 07:40 PM
Looks better. You have to feel what works with your body. In my case, I eat 7-8 times a day, and make sure that all my meals have at least 30 grams of protein. Days when I can only get down 7 meals I usually add a bit more protein and always measure all my meals. But in my case I do Carb Cycling. That's a reason my protein are higher than normal, for my bodyweight of 185. So I'd say, depending on how it works with you, keep your meals around 35-40 grams of protein each.

Training looks good. If you're not on any hormones right now, I suggest try doing less especially for biceps, next time, and I'm pretty sure you'll feel better pumped up afterwards. How long did your workout take you?

vince
10-02-2013, 07:41 PM
Looks better. You have to feel what works with your body. In my case, I eat 7-8 times a day, and make sure that all my meals have at least 30 grams of protein. Days when I can only get down 7 meals I usually add a bit more protein and always measure all my meals. But in my case I do Carb Cycling. That's a reason my protein are higher than normal, for my bodyweight of 185. So I'd say, depending on how it works with you, keep your meals around 35-40 grams of protein each.

Training looks good. If you're not on any hormones right now, I suggest try doing less especially for biceps, next time, and I'm pretty sure you'll feel better pumped up afterwards. How long did your workout take you?

We were there for about 2 hours because we had 4 people:/ but why would you suggest less for Biceps?


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VayneZ
10-02-2013, 08:02 PM
It can be over trained so easily. Especially if you're gonna do back workouts which specifically touches the bicep a lot already.
Even when I used to do arms only (so nothing but Triceps and Biceps), I would never go for more than 10 sets for biceps.

And I would never stay more than 90 minutes in the gym. But, I have failed during certain exceptions... (4 or more people wanted to workout with me). But I learned my lessons, and now I just train with 1 or 2 training partners at the most, if they can keep up.

burlyman30
10-02-2013, 08:04 PM
We were there for about 2 hours because we had 4 people:/ but why would you suggest less for Biceps?


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Bicep is a tiny muscle compared to the back, and easy to overwork. Heck, you do more sets on your bicep than I do when I'm taking AAS. Lol.

vince
10-02-2013, 08:07 PM
Bicep is a tiny muscle compared to the back, and easy to overwork. Heck, you do more sets on your bicep than I do when I'm taking AAS. Lol.

Lmao this new workout plan I found is a little ridiculous. It has me doing every muscle group twice a week.


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vince
10-03-2013, 06:26 AM
Post workout had some pre-packaged chicken, here's the nutritional facts:
http://img.tapatalk.com/d/13/10/03/nahupyge.jpg


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O_RYAN_007
10-03-2013, 07:00 AM
Just get real chicken and cook it yourself. Look at all those "other" ingredients labeled. Most def not just chicken going on here.

vince
10-03-2013, 07:03 AM
My access to somewhere to cook is very limited. When I do get the opportunity to cool, I try to cook for the week.


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xxiv
10-03-2013, 07:23 AM
I hate to admit it but most of the chicken I eat isn't 100% chicken either.... Alot of what I eat is pre cooked or in nugget fom.

Scope75
10-03-2013, 07:36 AM
My access to somewhere to cook is very limited. When I do get the opportunity to cool, I try to cook for the week.


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Weak excuse....
Pick up a Forman grill and your problems are solved.

vince
10-03-2013, 07:38 AM
Weak excuse....
Pick up a Forman grill and your problems are solved.

Not allowed to have them in the room, got caught multiple times and got them confiscated lol


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Scope75
10-03-2013, 07:41 AM
Not allowed to have them in the room, got caught multiple times and got them confiscated lol


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Damn I thought those were ok everywhere.

What about market that sell pre cooked whole chickens??

vince
10-03-2013, 07:44 AM
Damn I thought those were ok everywhere.

What about market that sell pre cooked whole chickens??
I havn't looked around to be honest. Once this typhoon passes if like to start grilling chicken and veggies a couple days a week. It's just a shit load of work



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Scope75
10-03-2013, 07:51 AM
I use to grill 10lbs chicken breast every week and it took about 1hr to get it done.

VayneZ
10-03-2013, 10:17 AM
I use to grill 10lbs chicken breast every week and it took about 1hr to get it done.

Reminds me of when I used to live in Miami. I would cook only once a week, everything! (except breakfast which I like freshly cooked every morning). And then just measure off all stored cooked fish, veggies, rice etc. on my scale, pack 3 tupperwares and go spent half the day at college. I always eat every 2 hours! Whole meals! Or else.. well... I would be a failure in life :(

vince
10-04-2013, 06:07 AM
Just a quick little update:
Today was a longggg day at work. went in at 6am got done at 7pm. on my lunch break i went and played basketball in the gym(the gym is hotter then the sauna). I hit the gym with my gym partner and 2 female friends. NEVER have i been so distracted lmao. We did chest and before the workout even began i was just depleated. I hadn't eaten diner and i was exhausted. below is the workout:
Flat bench-225x5, 235x5, 245x5, 245x5, 225x5
Incline bench-185x6, 195x6, 225x3(form was jacked up)
Flat dumbbell-70x10, 80x10, 80x10
Incline Dumbbell-65x10x3
Decline barbbell bench-205x8, 195x8, 185x8
Flyes-25lbs x 30
incline flyes-25lbs x 30
Incline flyes with close grip press-30x8

Then we went over to the smith machine and did a few sets of squats.
About 2 sets into it we got kicked out for being in typhoon condition 1.
Hopefully this clears up so i can hit the gym in the morning.

As i type this I am eating 6oz seasoned chicken breast with a half an Alvarado, piece of Hawaiian bread and sipping on a corona!;)

burlyman30
10-04-2013, 07:00 AM
20 sets for chest... wow. Just a suggestion, but I'd dial it back a bit. More is not always better, and you can slow your progress by tearing down the muscle too much. Also, there's very little sense in doing flat bb bench and incline bb bench and following it up with the same movements except this time with dumbells. Flyes are different, as the movement creates greater stretch on the muscle. Just my .02.

vince
10-04-2013, 07:04 AM
My reasoning behind that is; I use BB bench as more of a power press. I dont feel that it does much for the size and shaping my chest. I use a much lighter DB and focus on hitting different parts of my chest.

O_RYAN_007
10-04-2013, 08:35 AM
My reasoning behind that is; I use BB bench as more of a power press. I dont feel that it does much for the size and shaping my chest. I use a much lighter DB and focus on hitting different parts of my chest.

If this is the idea, switch from BB to DB every 2-3 weeks. I will say that Burly is spot on here, a little too much if you ask me.

Scope75
10-04-2013, 08:39 AM
20 sets for chest... wow. Just a suggestion, but I'd dial it back a bit. More is not always better, and you can slow your progress by tearing down the muscle too much. Also, there's very little sense in doing flat bb bench and incline bb bench and following it up with the same movements except this time with dumbells. Flyes are different, as the movement creates greater stretch on the muscle. Just my .02.

Plus you don't seem to eat much so I bet recovery isn't all that great/quick either.

VayneZ
10-04-2013, 05:07 PM
Yeah Vince, that's a LOT of work. You have good strength and endurance I'm sure. Why not try and do just 4-6 sets for anything that's related to bench press one day. And focus on each rep. Contract it with all your endurance, until you start seeing black. When you get up, you should feel as if the whole gym is spinning and be like: ''where am I? Am I at the gym? wow!''. Then drink about 40+ grams of any hydrowhey, and you can finish off with fly's. And just let us know how you'r chest feels the next day :)

vince
10-04-2013, 05:26 PM
Yeah Vince, that's a LOT of work. You have good strength and endurance I'm sure. Why not try and do just 4-6 sets for anything that's related to bench press one day. And focus on each rep. Contract it with all your endurance, until you start seeing black. When you get up, you should feel as if the whole gym is spinning and be like: ''where am I? Am I at the gym? wow!''. Then drink about 40+ grams of any hydrowhey, and you can finish off with fly's. And just let us know how you'r chest feels the next day :)

Alright I'll try this out, might be a while though. Currently getting hit by a typhoon and another one is supposed to hit on Tuesday. Everything closes when were in TC1(groceries and gym)

You said anything related to bench press, by this you mean flat, incline and decline tight?

Ryan since I've been posting in my log and getting advice to bump up the solid food intake I have done so. I am taking in 2000+ cals, 250g protein, and still keeping an eye on my carbs. I'd say I've been taking in about 80carbs a day.

Also, my previous workout was "over training" based on mike rashid and ct Fletcher's workout, that's why if I am not completely burnt out, I don't feel like I've made progress. My recovery is very good--even after the over training workouts which left me close to dead, the following day I felt fine.
No flex-I'm starting to lean up
http://img.tapatalk.com/d/13/10/05/e2a2ejym.jpg

http://img.tapatalk.com/d/13/10/05/enypytar.jpg

http://img.tapatalk.com/d/13/10/05/sabejypy.jpg

http://img.tapatalk.com/d/13/10/05/a7a4equr.jpg


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VayneZ
10-04-2013, 05:39 PM
Is that Inner Armour casein I see there? :p

You got a good base man. Since you're young I'm sure you recover faster than most of us, even natural. But if you take our advise on lowering the sets, you'll get bigger and stronger without a doubt.

And yup, Flat, Decline, Incline. Don't go over 6 sets! So if you want you can do 3 sets of decline barbell and then 3 sets of flat dumbbells (just an example). Or just focus pure Incline 6 sets (another example). Just try it, and let us know how you feel.

Also on the carbs. 80's kinda really low if you're gonna eat that way daily. I'd say vary. Go for 600 grams on one day, and then 2 days 80 grams or even less, then 600+ again. Carbs are important :) And when the timing is right they help you get leaner. Just ask Scope, he's the wizard when it comes to cycling carbs

Scope75
10-04-2013, 05:47 PM
Gotta love carb/cal timing....

I'm all about smashing grub PWO.

vince
10-04-2013, 08:02 PM
Okay i wrote up a new workout based on the feedback I received and some articles I read. This is all trial and error.

Chest/Calves
Flat Bench-10,8,6,4
Incline Dumbbell press-6,5,4
Decline Chest press machine-3x8
Seated Incline Cable flyes-3x8
Flat Dumbbell flyes with press-3x6

Back
V-Bar cable rows-8,6,6,4
Superset
Wide grip cable rows-8,6,6,4
Lat pull-down-8,6,6,4
ISO Lat row-4x8

Power lifts
Back Squat-15,10,8,10,15
Back Squat-3x3
Deadlift-3,3,3,1,1
Deadlift-4x8

Shoulders
Military press-3x8
Arnold press-12,10,8
DB side raises-3x8
DB front raises-3x8
Up right rows-3x8
Seated Reverse flyes-3x12

Arms
Close grip bench-3x6
Skull crushers-3x8
V-bar Tri pull down-3x8
Straight bar tri pull down-3x8
Single handle tricep ext-3x20
Straight bar curls-12,10,8,max
Preacher EZ curls-12,10,8,max
Seated incline curls-12,10,8,max

Legs
Back squats-12,10,8
Front Squats-12,10,8
Hack squats-3x10
Weighted Lunges-3x8
Leg ext -SS- Leg curls-3x8
Seated calf raises-3x15

Rest/Cardio

Weighted ab workout twice a week
Cardio ab workout twice a week

vince
10-05-2013, 07:30 PM
Just got back from the grocery store, picked up 4 lbs of chicken breast and 2.5 lbs of talapia. I'll cook that up after I get back from the gym. Back and triceps today :D and no distractions


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VayneZ
10-05-2013, 08:14 PM
What will work for you, will not necessarily work for me, and vice verse, and what will work for let's say Ryan, will not work for Burly.
We all pretty much have come to understand the surface of what goes well with our bodies and what doesn't.

If I were to put myself in your shoes (Again stating things from the viewpoint of how I know my body) and had to follow the routine you posted. I, VayneZ, would for example in chest day would:
1) Remove Flat Bench
2) Remove seated Incline cable fly's

The rest I will leave as it is. I can work with that :). Then leave the remaining time for Calves.
Next week I would do Flat Bench, Seated Incline cable fly's and maybe some overheads.

Again, this is an example of how I would do it. When I was on hormones even, I would not really change anything much, perhaps just one or two extra sets.

If you hit all your sets HARD (''Quality''), trust me you will be dead tired, even more tired than after you did many many ''Quantity''. And you'll grow! Especially after you eat those 4 lbs of chickenz and 2.5 Tilapzz!!! :)

Don't do the same mistake most of us did when we were young. Keep things simple, and listen to your body. And always remember that most of the articles you will read, will be from people who are completely different than you are. Some who have amazingly gifted genetics and are on testosterone all year round on top of that.

vince
10-05-2013, 10:19 PM
What will work for you, will not necessarily work for me, and vice verse, and what will work for let's say Ryan, will not work for Burly.
We all pretty much have come to understand the surface of what goes well with our bodies and what doesn't.

If I were to put myself in your shoes (Again stating things from the viewpoint of how I know my body) and had to follow the routine you posted. I, VayneZ, would for example in chest day would:
1) Remove Flat Bench
2) Remove seated Incline cable fly's

The rest I will leave as it is. I can work with that :). Then leave the remaining time for Calves.
Next week I would do Flat Bench, Seated Incline cable fly's and maybe some overheads.

Again, this is an example of how I would do it. When I was on hormones even, I would not really change anything much, perhaps just one or two extra sets.

If you hit all your sets HARD (''Quality''), trust me you will be dead tired, even more tired than after you did many many ''Quantity''. And you'll grow! Especially after you eat those 4 lbs of chickenz and 2.5 Tilapzz!!! :)

Don't do the same mistake most of us did when we were young. Keep things simple, and listen to your body. And always remember that most of the articles you will read, will be from people who are completely different than you are. Some who have amazingly gifted genetics and are on testosterone all year round on top of that.

Great advice, thank you. I am burnt out by the time I get to my second exercise on every muscle group. I try to make every rep slow and controlled while also using a decent weight that will make me work. The reason I put the flat bench in there is for the buildup of testosterone. I read in multiple articles that doing heavy sets of compound exercises will give u that later boost of test throughout the workout. I did feel really good afterwards, whether it be mental or not.


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vince
10-06-2013, 02:59 AM
Breakfast-5 whole eggs, 3 scrambled egg whites with cheese and mushroom, turkey links

Gym(10am)- did back and Triceps. Had a great workout. I had to cut myself off when I seen that I tried to do more for tri's lol. I am now able to do the whole rack on lat pull down fairly easily for 4-6 reps.

Weight-178
Post workout shake-2scoops of hydrobolic whey, teaspoon of peanut butter, small handful of sliced almonds

I also did alotttt of reading about the keto diet this weekend

(Hour after my workout) 2 chicken breast cooked in peanut oil and crushed garlic + avocado + salad with a bit of salad vinegar + big scoop of cool whip and peanut butter

I heard that cool whip is a decent keto snack, any input?

About 2 hrs later I had the exact same meal minus the salad

I'm probably gonna hit the gym again in a little to do abs and some HIIT or crossfit


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VayneZ
10-06-2013, 05:38 PM
Diet looks way better than before!! So today you basically went on ULC (ultra Low Carb).

I'm not so sure about cool whip being a good idea, since it's ratio's are higher for carbs than for fat and protein... at least the cool whip I'm familiar with. Peanut Butter, all natural is something I use a lot, since you get a higher amount of protein and especially FAT out of it, and less grams of carbs per serving. When I'm on ULC I try to get my carbs ONLY from sources that I HAVE to eat that has them (veggies, nuts, casein protein, etc). So it's usually about 20-30 grams of carbs on those days.

How many times a week do you plan on carbing up? And what are your sources gonna be for carbs?

vince
10-06-2013, 08:28 PM
Diet looks way better than before!! So today you basically went on ULC (ultra Low Carb).

I'm not so sure about cool whip being a good idea, since it's ratio's are higher for carbs than for fat and protein... at least the cool whip I'm familiar with. Peanut Butter, all natural is something I use a lot, since you get a higher amount of protein and especially FAT out of it, and less grams of carbs per serving. When I'm on ULC I try to get my carbs ONLY from sources that I HAVE to eat that has them (veggies, nuts, casein protein, etc). So it's usually about 20-30 grams of carbs on those days.

How many times a week do you plan on carbing up? And what are your sources gonna be for carbs?

My carb up will be following my Friday night workout to about Saturday around 1pm. Mostly rice/some bread/oatmeal.. After I see how my body reacts to that the first 2 weeks I'll maybe try some pizza or something, just to treat myself :D


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Scope75
10-06-2013, 08:46 PM
If your gonna have carbs 1 day a week you can treat yourself to whatever you like and however much you'd like to have.

I had a bunch of white rice today and I'm ending my night with 12 doughnuts.

vince
10-06-2013, 08:54 PM
If your gonna have carbs 1 day a week you can treat yourself to whatever you like and however much you'd like to have.

I had a bunch of white rice today and I'm ending my night with 12 doughnuts.

Lol yeah i seen ;( I'm jealous of that donut.
I was planning on trying to keep it pretty healthy carbs for the first two weeks. Then possibly start splurging on my carb nights. Would you advise against that?


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Scope75
10-06-2013, 09:01 PM
Just keep the carbs HI GI and you'll be gtg.
Carbs are kinda like girls
Clean ones are FINE but dirty ones are FUN....

vince
10-07-2013, 08:56 PM
Well i'm in the process of setting up my next cycle.
My plan:
EPI ANDRO RX-200mg/200mg/250mg/300mg/400mg
XOsterone(11-oxo)- 0/675mg/750mg/825mg/900mg

Support sups: Taurine, L-Carnitine, BCAAs, Multis, Fish oil, L-Arginine
PCT Supps-Erase, PCT Assist, Will be getting clomid also

Am i missing anything?
Also i will not be starting until i get my diet and training 100% in tact.

VayneZ
10-08-2013, 02:48 PM
See first how your body responds to the High GI Carbs, once or twice a week. That if done right, will by itself transform you!!!

And also, not sure if you had stated before, but, how old are you?

vince
10-08-2013, 03:44 PM
I am 21 and yeah I will, I'm gonna be waiting a couple weeks


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VayneZ
10-08-2013, 08:07 PM
I started on hormones around 22. If I had a chance to go back in time, personally I would wait at least till I had my muscles already well developed and at least 25. But That's me.

Scope75
10-08-2013, 10:29 PM
I started on hormones around 22. If I had a chance to go back in time, personally I would wait at least till I had my muscles already well developed and at least 25. But That's me.

Only thing is what he's going to run isn't that harsh or aggressive at all.

vince
10-08-2013, 10:33 PM
Well just found out I will be doing security on the 18th-20th for smash mouth . Not really a fan but it's still pretty cool


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Scope75
10-08-2013, 10:43 PM
That's dope.
I'm not a fan either but I like hot females and concerts always have lots of those.

I use to go to Banda Dances/Mexican Dances that only play Spanish music and guess who doesn't speak or understand Spanish?? Lol
Yeah my big white ass would stand out but I never had a problem pulling females.

vince
10-08-2013, 10:51 PM
That's dope.
I'm not a fan either but I like hot females and concerts always have lots of those.

I use to go to Banda Dances/Mexican Dances that only play Spanish music and guess who doesn't speak or understand Spanish?? Lol
Yeah my big white ass would stand out but I never had a problem pulling females.
Lmao I went to salsa night a few times on my transit back from afghan last year. I don't dance and I know about 5 words in Spanish.



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Scope75
10-08-2013, 11:02 PM
Lmao I went to salsa night a few times on my transit back from afghan last year. I don't dance and I know about 5 words in Spanish.



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About 2yrs ago me and a few buddies went to this club and the girl said it was salsa night and the first thing that poped into my head and out of my mouth was "Do you have chips too??"

vince
10-08-2013, 11:05 PM
About 2yrs ago me and a few buddies went to this club and the girl said it was salsa night and the first thing that poped into my head and out of my mouth was "Do you have chips too??"

Lmaoooo my lady is mexican and she always asks if I'll go to salsa with her and my answer is always yeeeee. No


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Scope75
10-08-2013, 11:11 PM
Lmaoooo my lady is mexican and she always asks if I'll go to salsa with her and my answer is always yeeeee. No


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I've only had 1 non Mexican GF and my current one is a little 4'10" 110lbs fire cracker that has a nice little tight banging body.
Bro if you take her dancing she'll DO ANYTHING for you after. Plus its worth it to just go and see all the hot tail running around those places.

VayneZ
10-09-2013, 10:27 AM
Only thing is what he's going to run isn't that harsh or aggressive at all.

What I'm saying Vince, is if your mind is ''set'' for it! Then ''go'' for it. And we'll have your back :)

The first cycle's I ran were not aggressive either, and it served for a good alpha-male mind rush. But since my hormones where still pretty much highly active at that age, I noticed that I did not gain what I expected and I would eventually lose the gains and become even bigger while all natty.

You see my avatar pic? That's when I was 21. The only drugs I were taking were hallucinogens (mesc, Acid, shroomz), Party drugs and Scope favorite, Le Green hairy bud. Don't get me wrong, when I ran heavier ProHormones cycles or even AAS It was ridiculous!! But how I cherish the days when I was 21 man :)

Just don't use hormones as a crutch and also don't expect much from them. If you build a solid base FIRST, and have a solid eating routine. Then I would, imo, consider it wise to have hormones as an option. Just looking out bud :)

Scope75
10-09-2013, 11:38 AM
Very true VayneZ...
Being 21-22 it would be smart to stay natty and ride out what you can get for free and then hit the goods to make what your built that much better.

vince
10-09-2013, 04:34 PM
Thanks guys, I'm gonna run this cycle then take quite a bit of time off


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vince
10-09-2013, 04:39 PM
Also just a little update on my lifts
Yesterday I was able to hit 110lbs on preacher curls for 2 sets of 6(previous pr was 90 for 6)

Also able to hit 225 on close grip bench for 3 sets of 5

A couple days ago I did deadlift and was unable to hit 405. I will try to make a tweak to my form and get it next time


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Scope75
10-09-2013, 04:43 PM
After that post it doesn't even sound like you need to cycle a damn thing.

vince
10-09-2013, 04:46 PM
I can defiantly tell I'm leaning up. I'm seeing tons of veins I've never seen before and my strength hasn't gone down. I really think it's the diet. I'm scared to see how my body reacts after the refill on Friday lol

I used a caliper to estimate my body fat and came out with 11% . I don't think I'm quite that low yet but it was pretty cool


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Scope75
10-09-2013, 05:44 PM
I can defiantly tell I'm leaning up. I'm seeing tons of veins I've never seen before and my strength hasn't gone down. I really think it's the diet. I'm scared to see how my body reacts after the refill on Friday lol

I used a caliper to estimate my body fat and came out with 11% . I don't think I'm quite that low yet but it was pretty cool


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Again why do you need to cycle anything right now???

You just keep posting things that don't equal needing a cycle. I'd hold off and wait for a stall or until your 25.
Ride the natty train for as long as possible because your hormones are kicking right now

VayneZ
10-10-2013, 02:06 PM
Vince that's kickass bro! Tomorrow just carb up like a madman. But I would do it for the last 6 hours before you crash in the PM.

How do you deadlift? sumo or conventional?

vince
10-10-2013, 04:36 PM
Vince that's kickass bro! Tomorrow just carb up like a madman. But I would do it for the last 6 hours before you crash in the PM.

How do you deadlift? sumo or conventional?

Conventional, to be honest I've only tried sumo once.

Oh and I am! We're having a BBQ today!


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vince
10-11-2013, 12:00 AM
Wow I feel like a fatass! Lol
We had plenty of left over soda for mixed drinks tonight :)


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Scope75
10-11-2013, 06:35 AM
Just a heads up soda and booze isn't good to have along with your carbs during your refeed. Now not saying you can't drink its just not optima or recomended.
Also if your going to cycle carbs drinking should be limited because of it not being optimal or recommended.

vince
10-13-2013, 11:57 PM
Just a heads up soda and booze isn't good to have along with your carbs during your refeed. Now not saying you can't drink its just not optima or recomended.
Also if your going to cycle carbs drinking should be limited because of it not being optimal or recommended.
Damn I didn't see this till after the BBQ. Next week I am going to keep it a bit cleaner but i will still include 1-2 little treat foods instead of splurging.

vince
10-14-2013, 12:02 AM
Chest yesterday

Flat Bench-
225x5
245x4(failed to get the 5th)
235x4(failed again)
225x5
225x5

Incline dumbbells-
80x12
85x8
85x8

Decline BB bench
185x8
205x6
135x15

Incline DB flyes with hammer press-
30x8
30x8
30x8

Concentrated flat DB flyes-
30x8
30x8
30x8

Today my chest is VERY sore, i love it.

Scope75
10-14-2013, 07:29 AM
Damn I didn't see this till after the BBQ. Next week I am going to keep it a bit cleaner but i will still include 1-2 little treat foods instead of splurging.

If you want lay out your plan of attack as far as carb cycling goes and I'll try and help you make the best of it.
Its damn easy but little tweaks make a big difference.

vince
10-14-2013, 08:15 PM
I don't think I'm going to be able to stick to this diet. I always feel like shit and my gym partner told me that since I've been on it, my strength has gone down.


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Scope75
10-14-2013, 08:38 PM
I don't think I'm going to be able to stick to this diet. I always feel like shit and my gym partner told me that since I've been on it, my strength has gone down.


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That should be expected and once your fat adapted things will get better.
I'm 15 days depleted/no carbs and I get threw my days without a hitch.

With that said do what feels right because nothing is a one size fits all deal.

vince
10-17-2013, 06:11 AM
Was supposed to take an off day after shoulders yesterday but i went and did 6 sets for Bi's and 6 for Bi's(very light weight) and i also tried to max out on bench..for some reason.
But i started at 225(after a long warmup) hit it 4 times easily
Went to 265 and hit it once easily
Tried 285 and failed. My shoulders were to tired.
i will try 285 on chest day and i will get it 8-)
Also i will get 405 on Deads after squats tomorrow(without straps)

Weight-181
I feel bulkier but I also feel alot stronger
Tomorrow I am going to keep my carbs under 100g,(50 in the morning and 50 pre workout)

Scope75
10-17-2013, 06:32 AM
What's the reason for all your carbs pre workout??
Are you depleted. Also if you goal is fatloss you be better off timing your carbs differently.
Having carbs in the am spikes insulin and stops the fat burn, and carbs pre the body will just use those for fuel and not your own BF.
Now 50g intra and 50g post would be better for fatloss and performance.

VayneZ
10-17-2013, 07:13 AM
What's the reason for all your carbs pre workout??
Are you depleted. Also if you goal is fatloss you be better off timing your carbs differently.
Having carbs in the am spikes insulin and stops the fat burn, and carbs pre the body will just use those for fuel and not your own BF.
Now 50g intra and 50g post would be better for fatloss and performance.

Words of wisdom here ^^

burlyman30
10-17-2013, 07:50 AM
You push some pretty decent weight for a guy your size. keep tearing it up, bud.

vince
10-17-2013, 03:18 PM
What's the reason for all your carbs pre workout??
Are you depleted. Also if you goal is fatloss you be better off timing your carbs differently.
Having carbs in the am spikes insulin and stops the fat burn, and carbs pre the body will just use those for fuel and not your own BF.
Now 50g intra and 50g post would be better for fatloss and performance.

My theory behind that was the 50 g in the morning would fuel me through the day and the 50g pre would fuel me through the workout. But what you said makes a lot more sense lol. How can I get carbs intra workout?


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vince
10-17-2013, 03:19 PM
You push some pretty decent weight for a guy your size. keep tearing it up, bud.

Thank you! I think I'm going to take everyone's advice and hold off on a cycle until I'm a little older


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Scope75
10-17-2013, 04:21 PM
My theory behind that was the 50 g in the morning would fuel me through the day and the 50g pre would fuel me through the workout. But what you said makes a lot more sense lol. How can I get carbs intra workout?


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Just start your workout and either after your warm up or a few working sets start sipping on a shake with whatever amount of carbs you want.

And try it your way too because I'm in no way a diet guru and everyone is different so its all about trial and error.

VayneZ
11-28-2013, 01:26 PM
Vince, how's the progress coming along my friend???