Volcom's PRIME & T-911 Stack

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  1. Quote Originally Posted by SilentBob187 View Post
    Hulk has gamma gas. VERY high protein intake.
    That what happens when you swallow milk cows live & whole.
    NSCA - CSCS


  2. year MrPR's avi is kinda creepn me out haha
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  3. As much as I love more traditional bodybuilding, as I performed today, I've found that I'm really into my new core/compound routine. Although the core/compound routine is not as direct in taxing a specific muscle, the general feeling of a total body expenditure carries a different feel during and post workout.

    It's also more psychologically satisfying because of all the side benefits of putting your body through something so complete. The positive effect on metabolic rate, protein synthesis, testosterone release, greater glycogen depletion, total body blood circulation and I love the over-load of energy expenditure.

    I probably won't be able to get back to my foundational routine until Saturday. I probably shouldn't have done the one arm barbell rows, I felt that taxing my erectors & lower thoracic region more then they were in the mood for, but I was stubbornly enthusiastic today.

    I'm hoping chest day tomorrow will be just as impressive.
    NSCA - CSCS

  4. Hello my friend, im in to watch you progress even more. Interesting thoughts on your normal routine too, i quite miss those routines to be honest.
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  5. Hit the ground running on this one!!
    Unremarkable is no way to go through life... Doug
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  6. Historically, the majority of my workouts follow your new core/compound theme. It is totally different from normal bb'ing schemes, but can certainly get the job done. I'm beginning to kick around with more bodypart focused training sessions in an effort to bring up some lagging parts, but full body compound routines will always remain my favorite, I think,

    Quote Originally Posted by VolcomX311 View Post
    As much as I love more traditional bodybuilding, as I performed today, I've found that I'm really into my new core/compound routine. Although the core/compound routine is not as direct in taxing a specific muscle, the general feeling of a total body expenditure carries a different feel during and post workout.

    It's also more psychologically satisfying because of all the side benefits of putting your body through something so complete. The positive effect on metabolic rate, protein synthesis, testosterone release, greater glycogen depletion, total body blood circulation and I love the over-load of energy expenditure.

    I probably won't be able to get back to my foundational routine until Saturday. I probably shouldn't have done the one arm barbell rows, I felt that taxing my erectors & lower thoracic region more then they were in the mood for, but I was stubbornly enthusiastic today.

    I'm hoping chest day tomorrow will be just as impressive.

  7. Quote Originally Posted by Resolve View Post
    Historically, the majority of my workouts follow your new core/compound theme. It is totally different from normal bb'ing schemes, but can certainly get the job done. I'm beginning to kick around with more bodypart focused training sessions in an effort to bring up some lagging parts, but full body compound routines will always remain my favorite, I think,
    Most bodybuilders do several of these types of routines a year or at least I do, maybe I should not assume others do. In my opinion is necessary though.
    Unremarkable is no way to go through life... Doug

  8. Quote Originally Posted by Resolve View Post
    Historically, the majority of my workouts follow your new core/compound theme. It is totally different from normal bb'ing schemes, but can certainly get the job done. I'm beginning to kick around with more bodypart focused training sessions in an effort to bring up some lagging parts, but full body compound routines will always remain my favorite, I think,
    I hear ya, this is my first bout with a full core/compound routine and I just didn't expect it to be this enjoyable, but this is also the first time I've been able to perform squats and deads in quite awhile, so my honey period carries an augmented effect. I like how squats feel and I love how quickly it warms my body up and gets me sweating, and deads have always been my favorite lift, so the core/compound is a bit of a double edged sword of enjoyment at the moment.
    NSCA - CSCS

  9. Quote Originally Posted by russianstar View Post
    Hello my friend, im in to watch you progress even more. Interesting thoughts on your normal routine too, i quite miss those routines to be honest.
    Good to see you Russian
    NSCA - CSCS

  10. I feel a moderate, bilateral muscle strain along the sides of my cervical spine. Hopefully this resolves itself by tomorrow (in time for my core/compound day).
    NSCA - CSCS
  11. 2nd Workout; Keeping it COMPOUND




    Today was another more traditional bodybuilding day, where I had to sway from my primary, core/compound routine, so I decided to do a hybrid. I can still compound without the core.

    BIG CHEST

    Incline Bench (Bar to Clavicle)
    225lbs x 7 reps
    225lbs x 6 reps
    225lbs x 5 reps

    Flat Bench (Bar to Sternum)
    185lbs x 8 reps
    205lbs x 7 reps
    225lbs x 6 reps

    Incline Bench, Smith (BTC)
    185lbs x 10 reps
    205lbs x 8 reps
    225lbs x 5 reps

    Flat Bench, Smith (BTS)
    185lbs x 10 reps
    225lbs x 8 reps
    275lbs x 4 reps

    Hammer Dips
    180lbs x 10 reps
    230lbs x 8 reps
    230lbs x 7 reps

    Kick ass workout, my chest is dust!!! I feel great, very enthused and excited about tihs stack.

    I did walk out the gym with the same sense of satisfaction in exhaustion that I get with my core/compound days, it was great. It's been awhile since I felt so good about a workout.

    I've moved up two reps since last week on my opening incline press set, so something definitely ignited when I combined the two supplements. Had I had a spotter, I probably could have gone another rep on my own and one more assisted, but that's the downside of solo workouts on free bench (for me).
    NSCA - CSCS

  12. That's a pretty intense chest workout broskie.

  13. Quote Originally Posted by Irish Cannon View Post
    That's a pretty intense chest workout broskie.
    T'was, indeed. It felt awesome, the DOMSmestic Violence should kick in tomorrow quite severely.
    NSCA - CSCS

  14. Quote Originally Posted by Irish Cannon View Post
    That's a pretty intense chest workout broskie.
    Indeed dusted. Be interested to see how quickly you recover from such a pounding

  15. Quote Originally Posted by jakellpet View Post
    Indeed dusted. Be interested to see how quickly you recover from such a pounding
    Mighty fine inquiry you bring up, good sir. I didn't even think about that.
    NSCA - CSCS

  16. Quote Originally Posted by VolcomX311 View Post
    Mighty fine inquiry you bring up, good sir. I didn't even think about that.
    dat der prime-ah!

  17. Quote Originally Posted by jakellpet View Post
    dat der prime-ah!
    It'll getter done...
    Unremarkable is no way to go through life... Doug

  18. Quote Originally Posted by Irish Cannon View Post
    That's a pretty intense chest workout broskie.
    Indeed, smashing it from all angles. Not to be attempted by common mortals !
  19. Death by Core & Compound





    Raw Squats (ATG)
    135lbs x 10 reps
    185lbs x 8 reps
    205lbs x 8 reps
    225lbs x 6 reps

    Raw Deads
    135lbs x 10 reps
    185lbs x 8 reps
    235lbx x 8 reps
    285lbs x 6 reps

    Raw Barbell Hack Squats
    135lb x 10 reps
    155lbs x 8 reps
    185lbs x 6 reps

    Leg Press
    180lbs x 10 reps
    270lbs x 10 reps
    360lb x 8 reps
    450lbs x 6 reps

    For my unconditioned legs, by bodybuilding standards, this workout really took me out.

    Quick Confession
    I brought my wraps to the gym today and had intended on using them for the dead lifts, however, after my first warm up set using my wraps, I discovered that it felt really off. I was missing the upper extremity intensity that stressed my arms when I gripped the bar raw.

    I completed my actual working sets without my wraps and it felt much better. My grip is already feeling much stronger then it was when I first abandoned my wraps and at this particular season, I'm preferring the intensity and energy expenditure of raw gripping on the deads.
    NSCA - CSCS

  20. Quote Originally Posted by jakellpet View Post
    dat der prime-ah!
    My chest is still pretty toast, and I don't expect it to be recovered for another couple of days, but I did smash the ever-love'n hell out of them.
    NSCA - CSCS

  21. Awesome workout brosef. You killed it. How's the lumbar feelin?
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  22. Quote Originally Posted by MrBigPR View Post
    Awesome workout brosef. You killed it. How's the lumbar feelin?
    Thanks. Lumbar usually feels good post workout. The muscles are still contracted to a higher then normal degree and the circulation is still a-flow'n. It's usually the next day that I may feel some oddities, like spurts of muscle spasms or a soreness that borders on concern. However, I think my back is getting stronger and more stable in general. I'm progressing at a reasonable speed, so I think I'm giving my body the allotted time to appropriately adjust. Thanks for ask'n.

    NSCA - CSCS

  23. I agree with you on using your grip for deads. When I use straps it feels like the weight is just hanging from my shoulder joints. When I grip the bar raw the entire upper shoulder region becomes involved. I will not be using straps again.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  24. Quote Originally Posted by AZMIDLYF View Post
    I agree with you on using your grip for deads. When I use straps it feels like the weight is just hanging from my shoulder joints. When I grip the bar raw the entire upper shoulder region becomes involved. I will not be using straps again.
    I totally concur - especially considering that my forearms are always a weakpoint for me. The hand-activation brings in the entire arm into the lift much better.
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  25. Quote Originally Posted by Resolve View Post
    The hand-activation brings in the entire arm into the lift much better.
    100% agree!



    That's the part the lift that felt "off", when I used the wraps and that's exactly the part that felt "on" again, when I took the wraps off.

    Which was an odd experience, considering how much I was previously, over-dependent on my wraps.
    NSCA - CSCS

  26. Nothing has so improved my overall performance as heavy, raw deads. Whether it's bench, squat, military, weighted dips or chins; they've all improved because of the overall strength increases that dls promote.
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  27. Volcom... Is your ATG anywhere near this low?

    YouTube - Squatting 315 Pounds

  28. HAH! That is awesome, and I have no idea where you found my video.

  29. He must have gotten powned on his comments section. Lame ROM is one thing, lame ROM using big weight compounds the lamage'ness. Consequently, the two are usually synonymous.

    I've actually seen worse, AND on the Smith to boot. I've got no qualms with Smith Squats, but if on the Smith you're still doing knee twitches, AND using big weight... stop it. Gym pass and driver's license revoked... maybe U.S. Citizenship.
    NSCA - CSCS

  30. Quote Originally Posted by VolcomX311 View Post
    He must have gotten powned on his comments section. Lame ROM is one thing, lame ROM using big weight compounds the lamage'ness. Consequently, the two are usually synonymous.

    I've actually seen worse, AND on the Smith to boot. I've got no qualms with Smith Squats, but if on the Smith you're still doing knee twitches, AND using big weight... stop it. Gym pass and driver's license revoked... maybe U.S. Citizenship.
    I personally like BB Smith Squats: extremely close and forward stance, with a very deep eccentric motion. I have accentuated the tear-drop nicely with those. This is using 225 with slower reps, though; so no giant weights.
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