Volcom's Optimus PRIME Log

[alwaysgaining]

Soreness means nothing.

yeh yer right:clap2:

 

[Irish Cannon]

It's NICE to be sore. I get a feeling of accomplishment from it, but it really doesn't play a role in anything. I realized that when I was doing low-volume training.

 

[VolcomX311]

well man if u dont get sore from yor workout, time to change it up!
one thing that ive always went by
more intensity more growth
if im not sore i need more intensity, or a differnt routine
just my 2 cents

Thanks for the input. However, I don't follow a regular routine. I may keep the same starting compound exercises for each muscle group, but beyond that, it's not much of a "routine," I generally mix things up from week to week. This is why the only strength PR's I like to measure are my starting compound movements, because the following exercises are not usually performed in the same order, if at all.

 

[TimberLakers]

Just kicked Thanksgivings ass.

Here.

 

[thundergod]

Just kicked Thanksgivings ass.

Here.

You kick everything's ass!! Are you back in the Big Apple already brosef? It's good to have you back. It seems like you've been gone for months dude. Let the bitch-slapping commence!! :chick::whip::trout:

 

[Australian made]

I could only imagine the ridiculous numbers you'd be lifting if you were on gear....amazing V!!

 

[dragonfly]

I could only imagine the ridiculous numbers you'd be lifting if you were on gear....amazing V!!

I wouldn't even want to imagine THAT, the numbers are crazy already ! Great stuff V ! :clap2::clap2::clap2:
Even if you naturally excell at exercises such as BB rows, in no way does that diminish your accomplishment. That would only be the case if you were wasting yout talent away...say like this : :drunk: :lol:

 

[dragonfly]

It's NICE to be sore. I get a feeling of accomplishment from it, but it really doesn't play a role in anything. I realized that when I was doing low-volume training.

AGREE, I used to think it was important until I realized I was making gains independent of DOMS.

 

[strategicmove]

Nice log so far, Volcom! :cheers:

 

[snagency]

It used to be .70/g prior to Operation Raw Deal but, it is best we refrain from speaking about this further lest Volcom's log be abrogated.

..abrogation of quality logs pisses me off.. :rasp:

 

[russianstar]

As mentioned before, I am a fanatic of refined and defined forearm development, in particular, the brachioradialis, forearm extensors and forearm flexors in that hierarchy of admiration and personal priority.

I sometimes forefront my forearms on biceps days and of course I have "regular" biceps days.

Db Hammer Curls
60lbs Db's x 10 reps
65lbs Db's x 8 reps
70lbs Db's x 6 reps

Vertical Preacher, One Arm Db, Cross-body hammer curls
40lbs Db's x 10 reps, each arm
45lbs Db's x 8 reps, e.a.
50lbs Db's x 6 reps, e.a.

Barbell Reverse Curls
65lbs x 10 reps
85lbs x 8 reps
105lbs x 6 reps

Cable Rope Curls
100lbs x 10 reps
120lbs x 10 reps
140lbs x 6 reps

Cable, EZ Bar Reverse Curls
100lbs x 10 reps
120lbs x 10 reps
140lbs x 8 reps

Cable, One Arm, Reverse Curls
40lbs x 10 reps, e.a.
50lbs x 10 reps, e.a.
60lbs x 8 reps, e.a.

Strange enough, I will not have any DOMS from this. I don't ever get DOMS anywhere these days, however, I get DOMS in my chest after every single workout. It's very weird.

Good stuff buddy, i never worry about DOMS anymore, i seem to get better gains without it.
Chest muscle seems to be very sensitive to lactic acid burn and DOMS, im not sure why but im exactly the same.

 

[VolcomX311]

Just kicked Thanksgivings ass.

Here.

Good to have you back Timber. Nothing changed too much in your absence. I think it was Benjamin Franklin who said, "nothing in life is certain but death and taxes." The AM version is, "nothing in life is certain but Volcom and ANOTHER damn log."

 

[VolcomX311]

I could only imagine the ridiculous numbers you'd be lifting if you were on gear....amazing V!!

Thanks Aussie Made. I considered it when I first got into bodybuilding. I think a lot of high schoolers "considered" it to some degree. I thought I was cursed with the super human special ability to not be able to progress, but after awhile with knowledge and experience, I realized bodybuilding was "naturally" a marathon for most.

My strength was always fast to excel, perhaps blessedly so, but my primary concern was the short coming of the lack of morphology in my physique. Come to find out, I was simply too chunky of a monkey in high school for abs or any rock like contour to surface. Live and learn.

 

[VolcomX311]

I wouldn't even want to imagine THAT, the numbers are crazy already ! Great stuff V ! :clap2::clap2::clap2:
Even if you naturally excell at exercises such as BB rows, in no way does that diminish your accomplishment. That would only be the case if you were wasting yout talent away...say like this : :drunk: :lol:

I appreciate the compliment Dragonfly. I know there's a thin line between humility and unable to receive a proper compliment, I seem to go back and forth on that line. Don't know why?

DAMN MY CHILDHOOD SUPPRESSED SOMETHING OR RATHER.... perhaps if I watch Dr. Phil season one on DVD I can figure this out.

 

[metroba]

In!

 

[VolcomX311]

It used to be .70/g prior to Operation Raw Deal but, it is best we refrain from speaking about this further lest Volcom's log be abrogated.

I've captained many an abrogation, my screen name by all rights should be Captain Hook for my numerous hijacks.

I honestly don't mind, in all of my logs, the only house rule has been, "mi casa su casa."

 

[VolcomX311]

..abrogation of quality logs pisses me off.. :rasp:

damn, you must hate me....

It's good to have your consistent support Chef!

 

[VolcomX311]

In!

Kitchen Sink has arrived, NOW we can start

 

[VolcomX311]

Good stuff buddy, i never worry about DOMS anymore, i seem to get better gains without it.
Chest muscle seems to be very sensitive to lactic acid burn and DOMS, im not sure why but im exactly the same.

I wished my back behaved in the same manner. I believe back DOMS deliver the most psychological, "job well done" feeling for me, and I just simply enjoy Traps DOMS.

 

[Mulletsoldier]

I've captained many an abrogation, my screen name by all rights should be Captain Hook for my numerous hijacks.

I honestly don't mind, in all of my logs, the only house rule has been, "mi casa su casa."

Nah, by abrogate I meant 'shut down' - in light of the gear-price talk!

ab⋅ro⋅gate   [ab-ruh-geyt] Show IPA Pronunciation
–verb (used with object), -gat⋅ed, -gat⋅ing.
1. to abolish by formal or official means; annul by an authoritative act; repeal: to abrogate a law.
2. to put aside; put an end to.

 

[VolcomX311]

Nah, by abrogate I meant 'shut down' - in light of the gear-price talk!

ab⋅ro⋅gate   [ab-ruh-geyt] Show IPA Pronunciation
–verb (used with object), -gat⋅ed, -gat⋅ing.
1. to abolish by formal or official means; annul by an authoritative act; repeal: to abrogate a law.
2. to put aside; put an end to.

Perhaps that is the Canadian definition, but by the US Diction... I'm just kidding.

 

[3clipseGT]

Perhaps that is the Canadian definition, but by the US Diction... I'm just kidding.

:lol: Damn canuks!!! Jk mullet!! :drunk:

 

[snagency]

Perhaps that is the Canadian definition, but by the US Diction... I'm just kidding.

Perhaps you were thinking of 'subrogate' Volcom..

 

[Inarius]

when are you jumping into the prime buddy?

 

[VolcomX311]

Pre-Prime; Back

Following this Pre-Prime Back workout should cover most of the basis as far as my general strength is concerned. If you look at my workout and wonder, where are all the horizontal movements? This has been thoroughly explained in post #77 (with the dead lift videos).

This has been another bar raising workout. Again, I outperformed my standard performance. I'm thinking these new and improved strength gains are not only based off of the neuromuscular reconfigurations, but also, I went from 15 hour work days and 5-6 hours of sleep, to this Thanksgiving break with normal 6-7 hour work days and 8-10 hours of sleep. As a result, my workouts have been remarkably improving.

At least we can safely assume that as a result of my strength mechanisms having already made much of its transition, that if I do make remarkable strength improvements throughout this run, we can accredit more of it to PRIME, then the natural transition of neuromuscular enhancements. Which admittedly, have been conflicting in previous logs. Most of my "major" jumps due to neuromuscular re-adaptions have occurred, therefore, in natural circumstances, my strength improvements ought to be very subtle from now on.

Lat Pull Downs - Wide, overhand
230lbs x 10 reps
250lbs x 10 reps
270lbs x 8 reps

Lat Pull Downs - Close, Neutral grip
210lbs x 10 reps
230lbs x 8 reps
250lbs x 6 reps

Lat Pull Downs - Behind The Neck
190lbs x 10 reps
195lbs x 10 reps
200lbs x 8 reps

Body Weight Pull Ups - Wide, overhand
BW x 10 reps
BW x 10 reps
BW x 8 reps

Body Weight Pull Ups - Close, underhand
BW x 8 reps
BW x 8 reps
BW x 8 reps

Hammer Pull Downs - Behind The Neck
180lbs x 10 reps
200lbs x 10 reps
230lbs x 8 reps

I'd like to re-address the neuromuscular facets, as they are imperative to accurate measurements of PRIME's results (for me).

I've "started" transitional logs, where day one of supplement X launched day 1 of going from moderate weight/high volume into heavy weight/moderate volume. The fault of this is, the first 3 weeks of this transition, where the body is re-adjusting to much heavier loads, A LOT of NATURAL neuromuscular occurrences take place that will have paramount influence over strength. Much more influential then any non-Rx PCT required supplement. The biggest jumps in strength normally occur within these initial 3 weeks. Therefore, I have ran logs where I was unsure where to accredit sudden jumps in strength, as I was very aware of potential natural occurrences in strength jumps, but not aware of how effective the supplements were and how much they played a role.

All this to say, my major jumps in strength have already occurred for the most part, as I have been in this transitional stage for the past 3-4 weeks. Though they have been subtle transitions, meaning my rep range would go from 15-20 reps, all the way down to 6 reps, through 5-8 sets, as oppose to now, with a much more strength focused 10-6 reps, 3 sets.

In conclusion, with the radical neuromuscular adjustments having already taken place, accrediting PRIME with "notable" strength gains, if any, will be an implication with greater integrity.

 

[VolcomX311]

when are you jumping into the prime buddy?

As soon as it comes in. I ordered it Tuesday, but of course this was a Holiday week, so best case scenario, it comes in Monday and I start Tuesday, or it comes in Wednesday and I start Thursday.

 

[VolcomX311]

Perhaps you were thinking of 'subrogate' Volcom..

I must have been thinking along the lines of Mike Tyson's personal dictionary.

"I'd just like to resspresitate that my defense is irrpregnable"

 

[alwaysgaining]

Thanks for the input. However, I don't follow a regular routine. I may keep the same starting compound exercises for each muscle group, but beyond that, it's not much of a "routine," I generally mix things up from week to week. This is why the only strength PR's I like to measure are my starting compound movements, because the following exercises are not usually performed in the same order, if at all.

excatly the same i only care about my bench squat and clean/jerk
i could curl 100lb dumbells and not run any faster lol

 

[andrew732]

Following this Pre-Prime Back workout should cover most of the basis as far as my general strength is concerned. If you look at my workout and wonder, where are all the horizontal movements? This has been thoroughly explained in post #77 (with the dead lift videos).

This has been another bar raising workout. Again, I outperformed my standard performance. I'm thinking these new and improved strength gains are not only based off of the neuromuscular reconfigurations, but also, I went from 15 hour work days and 5-6 hours of sleep, to this Thanksgiving break with normal 6-7 hour work days and 8-10 hours of sleep. As a result, my workouts have been remarkably improving.

At least we can safely assume that as a result of my strength mechanisms having already made much of its transition, that if I do make remarkable strength improvements throughout this run, we can accredit more of it to PRIME, then the natural transition of neuromuscular enhancements. Which admittedly, have been conflicting in previous logs. Most of my "major" jumps due to neuromuscular re-adaptions have occurred, therefore, in natural circumstances, my strength improvements ought to be very subtle from now on.

Lat Pull Downs - Wide, overhand
230lbs x 10 reps
250lbs x 10 reps
270lbs x 8 reps

Lat Pull Downs - Close, Neutral grip
210lbs x 10 reps
230lbs x 8 reps
250lbs x 6 reps

Lat Pull Downs - Behind The Neck
190lbs x 10 reps
195lbs x 10 reps
200lbs x 8 reps

Body Weight Pull Ups - Wide, overhand
BW x 10 reps
BW x 10 reps
BW x 8 reps

Body Weight Pull Ups - Close, underhand
BW x 8 reps
BW x 8 reps
BW x 8 reps

Hammer Pull Downs - Behind The Neck
180lbs x 10 reps
200lbs x 10 reps
230lbs x 8 reps

I'd like to re-address the neuromuscular facets, as they are imperative to accurate measurements of PRIME's results (for me).

I've "started" transitional logs, where day one of supplement X launched day 1 of going from moderate weight/high volume into heavy weight/moderate volume. The fault of this is, the first 3 weeks of this transition, where the body is re-adjusting to much heavier loads, A LOT of NATURAL neuromuscular occurrences take place that will have paramount influence over strength. Much more influential then any non-Rx PCT required supplement. The biggest jumps in strength normally occur within these initial 3 weeks. Therefore, I have ran logs where I was unsure where to accredit sudden jumps in strength, as I was very aware of potential natural occurrences in strength jumps, but not aware of how effective the supplements were and how much they played a role.

All this to say, my major jumps in strength have already occurred for the most part, as I have been in this transitional stage for the past 3-4 weeks. Though they have been subtle transitions, meaning my rep range would go from 15-20 reps, all the way down to 6 reps, through 5-8 sets, as oppose to now, with a much more strength focused 10-6 reps, 3 sets.

In conclusion, with the radical neuromuscular adjustments having already taken place, accrediting PRIME with "notable" strength gains, if any, will be an implication with greater integrity.

Good workout, glad to hear that you are seeing results in strength, took my the end of the 2nd week to start seeing strength results.

 

[Inarius]

As soon as it comes in. I ordered it Tuesday, but of course this was a Holiday week, so best case scenario, it comes in Monday and I start Tuesday, or it comes in Wednesday and I start Thursday.

ok bud. can't wait!

 

[VolcomX311]

Good workout, glad to hear that you are seeing results in strength, took my the end of the 2nd week to start seeing strength results.

I haven't started my PRIME yet. Not until next week. These are pre-cycle workouts to use as a base comparison.

 

[VolcomX311]

excatly the same i only care about my bench squat and clean/jerk
i could curl 100lb dumbells and not run any faster lol

Do you play a sport? I'm a Certified Strength & Conditioning Specialist.

 

[alwaysgaining]

Do you play a sport? I'm a Certified Strength & Conditioning Specialist.

yes i play track and i wrestle, and after this year i will not be enrold in gonzaga so its all strength, i would rather be strong as hell with medium size then big as hell medium strength

also i like your baseline workouts to compare to when your on prime

 

[thundergod]

Perhaps you were thinking of 'subrogate' Volcom..

I'm thinking "surrogate"!! ha ha

 

[Steveoph]

I haven't started my PRIME yet. Not until next week. These are pre-cycle workouts to use as a base comparison.

Some people don't realize the gains they make without using supplements, I'm glad you've chosen to do this pre-Prime assessment phase :clap2:

 

[thundergod]

Following this Pre-Prime Back workout should cover most of the basis as far as my general strength is concerned.

I'm thinking these new and improved strength gains are not only based off of the neuromuscular reconfigurations, but also, I went from 15 hour work days and 5-6 hours of sleep, to this Thanksgiving break with normal 6-7 hour work days and 8-10 hours of sleep. As a result, my workouts have been remarkably improving.

.

Lat Pull Downs - Wide, overhand
230lbs x 10 reps
250lbs x 10 reps
270lbs x 8 reps

Great workout Big V!! It appears that Thomas and myself need to step it up a notch. You're breathing down our proverbial necks on those pulldowns! Way to go bro.

And you really need to try and keep your sleep patterns more in line with this past week's protocol. We must have the proper amount of sleep if we are expecting strength increases and the subsequent muscle gains. Good luck in getting 8 hours per day. Maybe you need to sneak in power naps like I do.

In the end, sleep is just as anabolic as food is. These 2 facets are the most crucial in our training. I feel that supplementation takes a back seat to these criteria.

 

[snagency]

I must have been thinking along the lines of Mike Tyson's personal dictionary.

"I'd just like to resspresitate that my defense is irrpregnable"

Classic.

 

[snagency]

Good workout, glad to hear that you are seeing results in strength, took my the end of the 2nd week to start seeing strength results.

Damn.. always helps to follow the log there dood.. hence the caption of the post you refer to: Pre-Prime; Back.

I guess this is how even quality logs are misinterpreted..

 

[Emerge]

270 lat pull down, is that maxing out the machine?

 

[VolcomX311]

Some people don't realize the gains they make without using supplements, I'm glad you've chosen to do this pre-Prime assessment phase :clap2:

Pre-assessments have become "something I do" in all of my most recent logs. I first started that trend with the blue gene log and it made sense to me ever since.

 

[VolcomX311]

270 lat pull down, is that maxing out the machine?

No, maxed out would be 305 for our lat pull down.

 

[VolcomX311]

Great workout Big V!! It appears that Thomas and myself need to step it up a notch. You're breathing down our proverbial necks on those pulldowns! Way to go bro.

And you really need to try and keep your sleep patterns more in line with this past week's protocol. We must have the proper amount of sleep if we are expecting strength increases and the subsequent muscle gains. Good luck in getting 8 hours per day. Maybe you need to sneak in power naps like I do.

In the end, sleep is just as anabolic as food is. These 2 facets are the most crucial in our training. I feel that supplementation takes a back seat to these criteria.

My jacked up sleep patterns are life schedule enforced, rather then advocated. A "normal" day begins at 5:45am and doesn't end until 9:00-9:30pm. "Early days" where I'm free by 8:00pm is when I squeeze my workouts in during the week, or between the hours of 7:30am and 8:30 am, when I go from work place one at Peak Performance, to work place two at the Law Firm.

My University was on Thanksgiving Break this past week, which is why I actually got to sleep in past 5:45am and it was wonderful.

 

[VolcomX311]

Monday morning, here at the Firm. If I'm lucky, my PRIME will arrive this afternoon, otherwise, ETA could be as late as Wednesday.

The houses on my street have been decorated with Christmas lights and Wal Mart has been playing Christmas music since November, so the "feeling" of Christmas is upon me. Traditionally, Christmas has always been the most depressing time of year for me, as a result of past relational "situations." My circumstance is the best it's been in years, this year, however, years of receiving Christmas time with misery seems like a hard emotional habit to break. I cringe when I hear Christmas music and I seem to automatically feel sad when I see Christmas lights because they are so engrafted to associate these times and images with unpleasant memories. Am I the only one who doesn't like Christmas time? Habits are hard to break.

 

[Mulletsoldier]

Listen Volcom, this 'Buying People Useless Consumer Goods Day', you can forget your past Silent Nights and Jingle My Balls. I will play Santa Claus, you the Little Drummer Boy, and we will roast your chest-nuts on an open fire.

 

[Irish Cannon]

I love Christmas, just not the commercialism involved.

Linus had it right.

 

[VolcomX311]

Listen Volcom, this 'Buying People Useless Consumer Goods Day', you can forget your past Silent Nights and Jingle My Balls. I will play Santa Claus, you the Little Drummer Boy, and we will roast your chest-nuts on an open fire.

I'm not quite sure what that smiley is or what it exactly means, but it seemed appropriate.

 

[russianstar]

Get that prime on the road, im bored waiting....hehe

 

[Mulletsoldier]

I'm not quite sure what that smiley is or what it exactly means, but it seemed appropriate.

It looks like a penis with a Geisha wig.

 

[VolcomX311]

Get that prime on the road, im bored waiting....hehe

I know. I don't normally like to start logs too early, but I was anticipating the arrival of my order by the end of last week, when I ordered it at the beginning of last week, when I realized, oh yeah, Thanksgiving.

 

[metroba]

I love Christmas, just not the commercialism involved.

Linus had it right.

[ame="http://www.youtube.com/watch?v=DKk9rv2hUfA"]YouTube - Charlie Brown Christmas[/ame]
You speak the truth mah friend