Milas' Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

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  1. Quote Originally Posted by Zetuex View Post
    Hopefully with me being 20, I'll be able to keep up with you fellas. Good luck to you guys.
    Man, I'm in the same boat as you. I probably won't be using any anabolics. I MIGHT do a cycle of Helladrol, but thats if things are looking rough, lol.


  2. Quote Originally Posted by Legacyfighter View Post
    Man, I'm in the same boat as you. I probably won't be using any anabolics. I MIGHT do a cycle of Helladrol, but thats if things are looking rough, lol.
    How old are you Legacy?
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  3. Day 2:

    8 caps Nitrozine and 6 caps Creatine Nitrate dumped into 1 rounded scoop of mesomorph and 1 cup ground oats - about 30 minutes pre-workout.

    LEGZZZZ!

    Sumo Squats: 135 x 10; 225 x 10; 275 x 6; 275 x 5; 295 x 4; 295 x 5; 295 x 5; 225 x 10
    Seated Calf Raise: 135 x 10; 135 x 10; 160 x 8; 160 x 8; 180 x 6; 180 x 6

    Leg Press: 450 x 10; 540 x 10; 630 x 6; 680 x 5
    Leg Press Calves: 450 x 10; 540 x 10; 630 x 10; 680 x 10

    Leg Extension: 130 x 20; 145 x 20; 160 x 20
    Leg Curl: 110 x 15; 130 x 15; 150 x 15


    I was in PAIN by the end of this. The sumo squats were giving me a great pump on my outer quads, and the leg press just put me over the top. By the time I go to extensions/curls, my legs were screaming. In the lockeroom, one of the guys asked if I was in distress, because I looked like it! I could barely bend my legs from the pumps, walking must've looked funny!!!

    I'm going to focus on wide squats for now, to try and get more sweep to my legs. Should be fun!

  4. Quote Originally Posted by Milas View Post
    Day 2:

    8 caps Nitrozine and 6 caps Creatine Nitrate dumped into 1 rounded scoop of mesomorph and 1 cup ground oats - about 30 minutes pre-workout.

    LEGZZZZ!

    Sumo Squats: 135 x 10; 225 x 10; 275 x 6; 275 x 5; 295 x 4; 295 x 5; 295 x 5; 225 x 10
    Seated Calf Raise: 135 x 10; 135 x 10; 160 x 8; 160 x 8; 180 x 6; 180 x 6

    Leg Press: 450 x 10; 540 x 10; 630 x 6; 680 x 5
    Leg Press Calves: 450 x 10; 540 x 10; 630 x 10; 680 x 10

    Leg Extension: 130 x 20; 145 x 20; 160 x 20
    Leg Curl: 110 x 15; 130 x 15; 150 x 15


    I was in PAIN by the end of this. The sumo squats were giving me a great pump on my outer quads, and the leg press just put me over the top. By the time I go to extensions/curls, my legs were screaming. In the lockeroom, one of the guys asked if I was in distress, because I looked like it! I could barely bend my legs from the pumps, walking must've looked funny!!!

    I'm going to focus on wide squats for now, to try and get more sweep to my legs. Should be fun!
    I always go wide, much better for the knees as it's easier to keep from going forward and stay back on your heals...
    Unremarkable is no way to go through life... Doug

  5. Quote Originally Posted by DreamWeaver View Post
    I always go wide, much better for the knees as it's easier to keep from going forward and stay back on your heals...
    I used to always go wide, then it started bothering my hips. Today wasn't too bad, but I need to hit the good girl/bad girl machine (hip adductor/abductor)...
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  6. I'm 21, i'll be turning 22 during the competition.

  7. Quote Originally Posted by Legacyfighter View Post
    I'm 21, i'll be turning 22 during the competition.
    Happy Birthday!

  8. If you are working on your quad sweep, you would be better off squatting narrow. Doing wide squats works your adductors more. Also, you may want to try throwing in partial rep leg extensions at the bottom half of the range of motion. It will definitely improve your quad sweep.

  9. Quote Originally Posted by Legacyfighter View Post
    If you are working on your quad sweep, you would be better off squatting narrow. Doing wide squats works your adductors more. Also, you may want to try throwing in partial rep leg extensions at the bottom half of the range of motion. It will definitely improve your quad sweep.
    Upon a little more investigation in studies on squat stance, it appears that it doesn't matter what stance you use (according to electrical impulse graphing), just go heavy to increase activity. The only thing a wider stance did was increase glute activity. So, I guess it's just back to heavy squats!!!

    Thanks for the ideas!

  10. Quote Originally Posted by Milas View Post
    Upon a little more investigation in studies on squat stance, it appears that it doesn't matter what stance you use (according to electrical impulse graphing), just go heavy to increase activity. The only thing a wider stance did was increase glute activity. So, I guess it's just back to heavy squats!!!

    Thanks for the ideas!
    Well as long as your knees are not going forward, it's all good. 9 out of 10 guys in the gym have this problem...
    Unremarkable is no way to go through life... Doug

  11. Okay here are my current (irresponsible) plans of attack:

    Week 1: Boladrol 4mg
    Week 2: Boladrol 4mg, Ostarine 12.5mg
    Week 3: Ostarine 12.5mg, clomid 50mg, Phytoserm 347
    Week 4: Ostarine 12.5mg, clomid 50mg, Phytoserm 347
    Week 5: Ostarine 12.5mg, Phytoserm 347
    Week 6: Ostarine 12.5mg, Phytoserm 347
    Week 7: Ostarine 12.5mg, SD 10mg, 11oxo 550mg, Fura 297mg
    Week 8: SD 20mg, 11oxo 550mg, Fura 297mg
    Week 9: SD 20mg, Epi/Tren 30/90, 11oxo 550mg, Fura 297mg
    Week 10: Epi/tren 30/90, 11oxo 550mg, Fura 297mg
    Week 11: Epi/tren 30/90, 11oxo 550mg, Fura 297mg
    Week 12: Epi/tren 30/90, 11oxo 550mg, Fura 297mg

    PCT for the next 6 months!!!

    Comments, suggestions, liver donors?

  12. Quote Originally Posted by Milas View Post
    Upon a little more investigation in studies on squat stance, it appears that it doesn't matter what stance you use (according to electrical impulse graphing), just go heavy to increase activity. The only thing a wider stance did was increase glute activity. So, I guess it's just back to heavy squats!!!

    Thanks for the ideas!
    I've actually done research on this as well. Studies also say that there is no preferential utilization of the VMO during any part of the range of motion throughout a leg ext. If you try top half partials in a leg ext machine, you WILL feel preferential utilization of the VMO. Likewise if you do partials in the bottom range of motion you will feel it in your sweep area.

    If you take biomechanics into account, you will see that going wider (which causes you to sit back more) will increase ham string activity and adductor activity. If you close stance high bar squats, feet SLIGHTLY turned out and you make sure to push your knees out on every rep, you will develop more quad sweep, and when you go rock bottom it will increase glute activity as well.

    The muscle that is stretched the most is generally worked the most. Hence wide squats activating adductors more. Deep squats will activate glutes because of the huge stretch in the bottom. having your stance close together makes the distance slightly longer on the outer muscles (as opposed to wide stance) of the quad, placing more emphasis on them. I just wrote a paper about this in my structural kinesiology class, lol.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  13. Thanks, very interesting... I'll try a mix of squat stances and see what works.

  14. Yeah those studies are based on an average from many different body types and leverages. The hips, pelvice tilt and muscle insertion points have more of an effect on how a stance hits your body. It is definitely the biomechanics that make the difference.

    Like DW gets earlier quad activation going wide. I can not get my quads sore at all going wide but my adductors, glutes and hamstrings will be obliterated. Also there is too much attention to the way the feet are pointing. It is not the feet that change the angle to hit a certain part of the leg with a pressing or extension movement. It is the position of the femur in the hip socket. Rotate the femur inward or outward at the HIP to get this to actually work. Many people will turn their entire leg when turning their feet out so it works but a lot of times I see people just turn their feet inward or outward without rotating the leg at the hip. It is the hip that really effects the biomechanics involved with targeting the muscle.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  15. Quote Originally Posted by Milas View Post
    Okay here are my current (irresponsible) plans of attack:

    Week 1: Boladrol 4mg
    Week 2: Boladrol 4mg, Ostarine 12.5mg
    Week 3: Ostarine 12.5mg, clomid 50mg, Phytoserm 347
    Week 4: Ostarine 12.5mg, clomid 50mg, Phytoserm 347
    Week 5: Ostarine 12.5mg, Phytoserm 347
    Week 6: Ostarine 12.5mg, Phytoserm 347
    Week 7: Ostarine 12.5mg, SD 10mg, 11oxo 550mg, Fura 297mg
    Week 8: SD 20mg, 11oxo 550mg, Fura 297mg
    Week 9: SD 20mg, Epi/Tren 30/90, 11oxo 550mg, Fura 297mg
    Week 10: Epi/tren 30/90, 11oxo 550mg, Fura 297mg
    Week 11: Epi/tren 30/90, 11oxo 550mg, Fura 297mg
    Week 12: Epi/tren 30/90, 11oxo 550mg, Fura 297mg

    PCT for the next 6 months!!!

    Comments, suggestions, liver donors?
    great caesars ghost....as perry white would say
    GOD, FAMILY, COUNTRY!!!

  16. Quote Originally Posted by MrKleen73 View Post
    Yeah those studies are based on an average from many different body types and leverages. The hips, pelvice tilt and muscle insertion points have more of an effect on how a stance hits your body. It is definitely the biomechanics that make the difference.

    Like DW gets earlier quad activation going wide. I can not get my quads sore at all going wide but my adductors, glutes and hamstrings will be obliterated. Also there is too much attention to the way the feet are pointing. It is not the feet that change the angle to hit a certain part of the leg with a pressing or extension movement. It is the position of the femur in the hip socket. Rotate the femur inward or outward at the HIP to get this to actually work. Many people will turn their entire leg when turning their feet out so it works but a lot of times I see people just turn their feet inward or outward without rotating the leg at the hip. It is the hip that really effects the biomechanics involved with targeting the muscle.
    Bottom line though... I have my latina's going wide and deep... no pun intended
    Unremarkable is no way to go through life... Doug

  17. Kleen: Another problem is that EMG studies don't work well at all with dynamic movements. They work great for isometrics though. They try to fix this by actually inserting a probe into the muscle, but it doesn't change the results much. You made several good points in your last post. All those things play a role in muscle activation.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  18. Quote Originally Posted by thebigt View Post
    great caesars ghost....as perry white would say
    Yeah, it's a very aggressive dosing schedule, but I'm uber-competitive... It's really a double edge sword for me!

  19. Quote Originally Posted by MrKleen73 View Post
    Yeah those studies are based on an average from many different body types and leverages. The hips, pelvice tilt and muscle insertion points have more of an effect on how a stance hits your body. It is definitely the biomechanics that make the difference.

    Like DW gets earlier quad activation going wide. I can not get my quads sore at all going wide but my adductors, glutes and hamstrings will be obliterated. Also there is too much attention to the way the feet are pointing. It is not the feet that change the angle to hit a certain part of the leg with a pressing or extension movement. It is the position of the femur in the hip socket. Rotate the femur inward or outward at the HIP to get this to actually work. Many people will turn their entire leg when turning their feet out so it works but a lot of times I see people just turn their feet inward or outward without rotating the leg at the hip. It is the hip that really effects the biomechanics involved with targeting the muscle.
    So you're telling me "It's all in the hips?"


  20. Quote Originally Posted by Milas View Post
    So you're telling me "It's all in the hips?"

    Push those hips forward and stay back on your heels and the world will turn baby... do not move your knees forward ... a little is ok cuz it happens to almost everybody but fight it!!
    Unremarkable is no way to go through life... Doug

  21. Quote Originally Posted by Milas View Post
    Yeah, it's a very aggressive dosing schedule, but I'm uber-competitive... It's really a double edge sword for me!
    you should be leaping tall building at a single bound.................if you don't explode first, lol.


    if you can deal with the lethargy and sides, not get injured, and keep hitting it hard in the gym....then i think you are gonna get very huge. running the sd after boladrol should take care of the wetness of the boladrol, and get you cut up pretty decent. diet is gonna be the determining factor of just getting huge or getting huge and ripped.
    GOD, FAMILY, COUNTRY!!!

  22. Quote Originally Posted by thebigt View Post
    you should be leaping tall building at a single bound.................if you don't explode first, lol.


    if you can deal with the lethargy and sides, not get injured, and keep hitting it hard in the gym....then i think you are gonna get very huge. running the sd after boladrol should take care of the wetness of the boladrol, and get you cut up pretty decent. diet is gonna be the determining factor of just getting huge or getting huge and ripped.
    I have some AMS 4-ad and Dermacrine for lethargy. Injuries, I really hope to avoid. And the gym will get hit!!!

    Yeah, I'm trying to get a diet from TwinTowers over at MFF. He did it for contest prep, and got ridiculously shredded. It involves a lot of eggs, so my poor wife will be in for a rotten time!!!

  23. Quote Originally Posted by Milas View Post
    I have some AMS 4-ad and Dermacrine for lethargy. Injuries, I really hope to avoid. And the gym will get hit!!!

    Yeah, I'm trying to get a diet from TwinTowers over at MFF. He did it for contest prep, and got ridiculously shredded. It involves a lot of eggs, so my poor wife will be in for a rotten time!!!
    that's when you pull out quotes on her, "for better or worse honey....."
    NSCA - CSCS

  24. Quote Originally Posted by VolcomX311 View Post
    that's when you pull out quotes on her, "for better or worse honey....."
    just so he doesn't pull the sheets over her head and let er rip.
    GOD, FAMILY, COUNTRY!!!

  25. She keeps asking "so, when does it get better?"
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