TheTinyGuy DOMINATES w/4RUNNER LABS ALPHA BULK/MASS/REBOOT 8WEEKS

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    Ok so i hit Back today! Gym weight is 242Lbs, noticeably leaner at this point i'm starting to feel like i'm making great progress. Strength is going up still, got a bunch of solid PR's today.

    10.30.12
    1 Arm DB Row: 160 x 10, 8 Both Rep PR's
    Assisted Pull-Up: 40lbs x 8,5 + Partials/Drops Not really a PR but these were some of the best reps I've done.
    Wide Seated Row Supersetted with Cable Wide Grip Pull Down: 160 x 6,6 + 75 x 10 x 2
    Straps Lat Pull Down: 120 x 10,10,8,8 ALL PR's
    HS High Row: 4PPS + 35Lbs x 5 Partials with Squeeze.
    Machine Lat Pull Down" 170 x 10 x 4
    Cable Lat Isolation: 80 x 12 PR

    Feeling really good i can definitely see increases in muscle mass. The way things are going i'm making excellent progress!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

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    Quote Originally Posted by thetinyguy View Post
    Ok so i hit Back today! Gym weight is 242Lbs, noticeably leaner at this point i'm starting to feel like i'm making great progress. Strength is going up still, got a bunch of solid PR's today.

    10.30.12
    1 Arm DB Row: 160 x 10, 8 Both Rep PR's
    Assisted Pull-Up: 40lbs x 8,5 + Partials/Drops Not really a PR but these were some of the best reps I've done.
    Wide Seated Row Supersetted with Cable Wide Grip Pull Down: 160 x 6,6 + 75 x 10 x 2
    Straps Lat Pull Down: 120 x 10,10,8,8 ALL PR's
    HS High Row: 4PPS + 35Lbs x 5 Partials with Squeeze.
    Machine Lat Pull Down" 170 x 10 x 4
    Cable Lat Isolation: 80 x 12 PR

    Feeling really good i can definitely see increases in muscle mass. The way things are going i'm making excellent progress!
    Very nice work man.
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    Man i am kicking so much ass on this cycle, hit 100's for the first time EVER on Decline Press for 6 reps then 5 reps. Body Weighted Chest Dips for 13 reps easily. I'm getting leaner too but still at 238-240Lbs, i'm so pump'd to see what i'll look like after this, i'm only 13 days into this and i am stronger than ever. I'm not forcing myself to eat either just eating when i am hungry and i'm actually getting better results all around. Ill post my workout when i get back from work.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Very nice man.
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    SH!T......am i to late for a follow
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    Quote Originally Posted by TheBGRigatoni View Post
    SH!T......am i to late for a follow
    Definitely not! Today marks the 14th day since i started this stack and i noticed some more sides of increased test which is better feeling of well being, more confidence, slightly more oil on skin/slight acne, more aggressive.

    Here's my chest workout from yesterday:

    10.31.13
    Decline DB Bench: 100 x 6,5 Both PR's
    Chest Dips: BW x 13,12, 6 2 PR's
    Slight Incline DB Press: 52.5 x 10, 60 x 6,5
    Pec Deck: 140 x 12, 150 x 8, 160 x 6 + Static Hold, PR
    Pause Pushups: 8,2
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    11.3.12 Legs - Taking next week off from Deadlifts to let my back heal up then hit my stride again after.
    Romanian DL: 415 x 5 PR (this is a total of 30lbs added since i started this stack)
    Machine Leg Press: 450 x 7,6 + drop set PR
    Seated Leg Curl: 285 x 7 + partials, 8 + partials + drop set PR's (the whole stack, time to add plates!)
    High Rep Machine Leg Press: 350 x 20 + drop
    Donkey Calve Raise: 400 x 8 + Drop x 2 PR

    My body hurts right now but i can see a lot of changes in the mirror weight is still 240 but pretty much everything looks bigger and waist looks smaller
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Quote Originally Posted by thetinyguy View Post
    11.3.12 Legs - Taking next week off from Deadlifts to let my back heal up then hit my stride again after.
    Romanian DL: 415 x 5 PR (this is a total of 30lbs added since i started this stack)
    Machine Leg Press: 450 x 7,6 + drop set PR
    Seated Leg Curl: 285 x 7 + partials, 8 + partials + drop set PR's (the whole stack, time to add plates!)
    High Rep Machine Leg Press: 350 x 20 + drop
    Donkey Calve Raise: 400 x 8 + Drop x 2 PR

    My body hurts right now but i can see a lot of changes in the mirror weight is still 240 but pretty much everything looks bigger and waist looks smaller
    Awesome progress thus far man!
    SERIOUS NUTRITION SOLUTIONS
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    Quote Originally Posted by Mack411 View Post
    Awesome progress thus far man!
    Thanks man it isn't easy at all, lots of hard work!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Late.. but in none the less.

    FRL piqued ny inerest a while back, super dheas in general..

    Subbd
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    Quote Originally Posted by tyga tyga View Post
    Late.. but in none the less.

    FRL piqued ny inerest a while back, super dheas in general..

    Subbd
    Glad to have you in here, so far i am pretty impressed with how things are going. I am getting some great strength gain and my body is recomping.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    11.4.12 Arms

    Today my main focus was doing heavy dips and inverted rows. Dips with chains has got to be the best feeling exercise I've done no bad pain at all.
    **1 chain = 20Lbs, Body Weight:240Lbs, I HIT 280LB WEIGHTED DIPS TODAY!!!**
    Tricep Dips: BW x 15 (EASY) 1 Chain x 7, 1.5 Chains x 5,6,6 2 Chains x 5 + Dropset, ALL PR's
    Inverted Row: BW x 15,10,8,7 + drop (changing angles)
    RVS Ez Curls: 40 x 10, 50 x 8, 60 x 8, 70 x 8
    *Rope Pushdown: 40 x 12 x 3
    *Seated Overhead Cable Curls: 40 x 10 x 3 *super set with rope pushdown.
    FDB Cable Curl: 20 x 12,10,10
    Gripper 135 x 25, 160 x 20 + Dropset (PR)

    Weighted dips with chains are my new favorite exercise, no joke i will probably be able to put another chain on next workout easily.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Quote Originally Posted by thetinyguy View Post
    11.4.12 Arms

    Today my main focus was doing heavy dips and inverted rows. Dips with chains has got to be the best feeling exercise I've done no bad pain at all.
    **1 chain = 20Lbs, Body Weight:240Lbs, I HIT 280LB WEIGHTED DIPS TODAY!!!**
    Tricep Dips: BW x 15 (EASY) 1 Chain x 7, 1.5 Chains x 5,6,6 2 Chains x 5 + Dropset, ALL PR's
    Inverted Row: BW x 15,10,8,7 + drop (changing angles)
    RVS Ez Curls: 40 x 10, 50 x 8, 60 x 8, 70 x 8
    *Rope Pushdown: 40 x 12 x 3
    *Seated Overhead Cable Curls: 40 x 10 x 3 *super set with rope pushdown.
    FDB Cable Curl: 20 x 12,10,10
    Gripper 135 x 25, 160 x 20 + Dropset (PR)

    Weighted dips with chains are my new favorite exercise, no joke i will probably be able to put another chain on next workout easily.
    Nice work man!
    SERIOUS NUTRITION SOLUTIONS
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    "Revolutionizing Sports Nutrition, One Product At A Time"
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    Quote Originally Posted by Mack411 View Post
    Nice work man!
    Ty ty

    Did back yesterday, decided to stay away from heavy spine loaded rowing since my back is still recovering but i did a ton of pull downs and pull ups. Had an annoying forearm cramp post workout too. I seem to be slightly stronger on pull ups i can almost add weight but i am 241Lbs now so i'm gaining
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    11.7.12 Chest/Delts

    Decline DB Press- 85 x 3, 95 x 3, 105 x 5,2 PR's (This took a lot out of me but i killed it!)
    Dips: 1 Chain x 6,5 BW x 6 (The DB press' sapped me)
    Pec Deck: 170 x 6 + Drop PR

    The funny thing is i hit my chest with the least volume and high intensity and it seems to be the biggest changing muscle group right now. Lower back is starting to feel a little better, definitely not deadlifting this week bums me out but i plan on hitting the seated ham curl with a **** ton of weight.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Quote Originally Posted by thetinyguy View Post
    11.7.12 Chest/Delts

    Decline DB Press- 85 x 3, 95 x 3, 105 x 5,2 PR's (This took a lot out of me but i killed it!)
    Dips: 1 Chain x 6,5 BW x 6 (The DB press' sapped me)
    Pec Deck: 170 x 6 + Drop PR

    The funny thing is i hit my chest with the least volume and high intensity and it seems to be the biggest changing muscle group right now. Lower back is starting to feel a little better, definitely not deadlifting this week bums me out but i plan on hitting the seated ham curl with a **** ton of weight.
    Nice work,sometimes different people,or even just different parts of our bodies take different approaches to see what we want!
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    Bro digging this log..
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    Quote Originally Posted by TheBGRigatoni View Post
    Bro digging this log..
    Thanks man I'm killin' it that's for sure. About to go do arms, did legs yesterday no deads to let my lower back heal.

    Seated Leg Curl: 310 x 8,6 + HUGE drop set/partials PR
    Machine Leg Press: 510 x 6, 450 x 10 + Drop PR *510 moved SUPER slow i mean it was like a 1RM each rep that's how slow it was.
    Glute Ham Raise: BW x 6,4

    These were super high intensity sets, i could barely walk and i was incoherent from all the nervous system overload. Quality > Quantity

    About to go murder some Weighted dips!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    I love me some weighted dips!im doing some today
    SERIOUS NUTRITION SOLUTIONS
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    "Revolutionizing Sports Nutrition, One Product At A Time"
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    Quote Originally Posted by Mack411 View Post
    I love me some weighted dips!im doing some today
    Get em man get em!

    Well my Arm day went okay, i think i need to move to slightly higher reps now and switch things up. I've already added what would be considered a substantial amount of weight to my lifts. Went for 55Lbs worth of chains on dips yesterday and i managed 3 reps barely. I ran a drop set after that to extend the time under tension but i am getting some nagging pains from the heavy weight. Weight is still around 240lbs but i see a noticeable difference not only in muscle size but i am without a doubt leaner in my midsection.

    Also did pull ups with emphasis on biceps by keeping my shoulders shrugged and pulling my shoulder towards my hands.

    11.11.12 - Arms , BW @ 240Lbs
    Dips: +55Lbs x 3 + Drop Set PR
    Chins: BW x 10,10,8,8 PR
    *Seated Overhead Cable Curls: 40 x 10 x 3
    *Rope Pushdown: 60 x 12 x 3 * = Super Set
    EZ Bar Rvs Curl with Wrist Extension: 50 x 10 x 4
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Quote Originally Posted by thetinyguy View Post
    Get em man get em!

    Well my Arm day went okay, i think i need to move to slightly higher reps now and switch things up. I've already added what would be considered a substantial amount of weight to my lifts. Went for 55Lbs worth of chains on dips yesterday and i managed 3 reps barely. I ran a drop set after that to extend the time under tension but i am getting some nagging pains from the heavy weight. Weight is still around 240lbs but i see a noticeable difference not only in muscle size but i am without a doubt leaner in my midsection.

    Also did pull ups with emphasis on biceps by keeping my shoulders shrugged and pulling my shoulder towards my hands.

    11.11.12 - Arms , BW @ 240Lbs
    Dips: +55Lbs x 3 + Drop Set PR
    Chins: BW x 10,10,8,8 PR
    *Seated Overhead Cable Curls: 40 x 10 x 3
    *Rope Pushdown: 60 x 12 x 3 * = Super Set
    EZ Bar Rvs Curl with Wrist Extension: 50 x 10 x 4
    Very nice work bro,you should jump over and check out my log!
    SERIOUS NUTRITION SOLUTIONS
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    "Revolutionizing Sports Nutrition, One Product At A Time"
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    Quote Originally Posted by Mack411 View Post
    Very nice work bro,you should jump over and check out my log!

    Just dropped in looks like a sick cycle set up!


    So yesterday i went to do chest and i was just really really wiped out, joints hurt and such from going really heavy so i'm taking the next 5 days off so i can go heavy again next week and be 100%. I'll get some mid cycle pics up this weekend, i'm without a doubt leaner and still at 240Lbs. If anything I'd like to continue to recomp and get leaner/bigger/stronger. My lats look like they have blown up a good amount as well
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Quote Originally Posted by thetinyguy View Post
    Just dropped in looks like a sick cycle set up!


    So yesterday i went to do chest and i was just really really wiped out, joints hurt and such from going really heavy so i'm taking the next 5 days off so i can go heavy again next week and be 100%. I'll get some mid cycle pics up this weekend, i'm without a doubt leaner and still at 240Lbs. If anything I'd like to continue to recomp and get leaner/bigger/stronger. My lats look like they have blown up a good amount as well
    good to hear. i generally like to reduce body fat on cycle (and still gain muscle) and save more calories for off cycle.
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    Quote Originally Posted by John Smeton View Post
    good to hear. i generally like to reduce body fat on cycle (and still gain muscle) and save more calories for off cycle.
    I'll keep that in mind, in PCT i'll add some cals in and see what happens. Still on my break but i am feeling a little better im about to go to costco and buy a ton of chicken breast
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    So i did back yesterday, getting better at body weight pull ups but i tried something new. I went on the assisted pull up machine and did 1 arm pull ups They were super hard even with 110lbs of assist but the contractions were super intense it felt like my lat was going to tear out of my back haha.

    11.18.12 - Back BW @ 240Lbs
    1 Arm Assisted Pull-Ups: 110Lbs x 6 Reps each arm x 2 sets *PR*
    Body Weight Pull-Ups Close Neutral Grip: 10 *PR*,8,6
    Incline 1 Arm DB Row: 80 x 10, 100 x 12
    Strap Pull-Down: 120 x 15, 130 x 12, 150 x 6 *PR*
    Machine Pull-Down: 210 x 15, 230 x 12 *PR*
    Straight Arm Pull-Down: 30 x 45 R/P *PR*

    Felt really good today now elbow tendonitis flare up and good pumps. That mini break helped a ton!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Quote Originally Posted by thetinyguy View Post
    So i did back yesterday, getting better at body weight pull ups but i tried something new. I went on the assisted pull up machine and did 1 arm pull ups They were super hard even with 110lbs of assist but the contractions were super intense it felt like my lat was going to tear out of my back haha.

    11.18.12 - Back BW @ 240Lbs
    1 Arm Assisted Pull-Ups: 110Lbs x 6 Reps each arm x 2 sets *PR*
    Body Weight Pull-Ups Close Neutral Grip: 10 *PR*,8,6
    Incline 1 Arm DB Row: 80 x 10, 100 x 12
    Strap Pull-Down: 120 x 15, 130 x 12, 150 x 6 *PR*
    Machine Pull-Down: 210 x 15, 230 x 12 *PR*
    Straight Arm Pull-Down: 30 x 45 R/P *PR*

    Felt really good today now elbow tendonitis flare up and good pumps. That mini break helped a ton!
    240 lbs! holy cow Nick. and leaner than before right?

    it only gets worse as you get older , when continuing going heavy, at least for me it did, those years upon years of cumulative effect =(

    on the bright side if you nurse them, like getting art, or learning some basic stretches, fricton massage and wartmup stuff it helps a ton

    and I know this might sound crazy, esp to younger guys like yourself, in my opinion, not going super heavy on tris and bis can help prevent this

    what are the difference you notice on cycle and off cycle? I know you are bigger, more muscle and you feel god about that since that is our reward as a bodybuilder
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    Quote Originally Posted by John Smeton View Post
    240 lbs! holy cow Nick. and leaner than before right?

    it only gets worse as you get older , when continuing going heavy, at least for me it did, those years upon years of cumulative effect =(

    on the bright side if you nurse them, like getting art, or learning some basic stretches, fricton massage and wartmup stuff it helps a ton

    and I know this might sound crazy, esp to younger guys like yourself, in my opinion, not going super heavy on tris and bis can help prevent this

    what are the difference you notice on cycle and off cycle? I know you are bigger, more muscle and you feel god about that since that is our reward as a bodybuilder
    Yes sir! With all honesty though i do not look as big as you man, i still got a good amount of work to do! Thank you though.

    I agree with the heavy training, i think if anything heavy sets should be used sparingly. It sounds taboo in the training world but i did back a few days ago and only did 2 sets per exercise and i have already noticed increased back growth. The hardest part is trying to cut down volume since i love training but it's necessary for me.

    Biggest difference i notice on cycle is bigger pumps, increased endurance and decent muscle growth/fat loss. It hasn't been anything crazy drastic but i'm happy with how things are going. Leg training this week is going to be very limited to just leg curls and leg extensions due to my injured foot. It sucks but i'm going to make it work

    The 2nd exercise i use the dip assist bar thing and i push down into my legs which provide an immovable object so i can do a super intense static contraction, it was CRAZY my chest/tri's were on fire from the intensity.
    Chest 11.20.12
    Decline DB Press: 105 x 6 , 80 x 10 (i tried a 2nd set of 105 but my wrist gave out) i'd say these both are PR's since it was after 105 and i did the 80s really slow.
    Dip Machine Bar Pushdown: 110 x 10 x 3 + Static at end of set.
    Pec Deck: 150 x 12 + Drop set
    Partial Constant-Tension DB Fly: 20 x 20, 25 x 15, 30 x 12, 35 x 10

    Experimenting with slightly higher volume on chest.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Following along bro! Curious about this stack myself...
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    Sorry for the lack of updates due to the holidays! I trained back and didn't hit any PR's, also did legs i went around my foot injury with leg extensions and leg curls. I did rest pause as well to hit them as intensely as possible. Tomorrow i will be doing chest and will have another update!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Hit chest today and focused more on volume, overall had an insane pump and felt really good. Have been getting some lethargy but it diminishes through out the day. Haven't noticed any testicular "shutdown" yet either. My foot injury is really holding me back on leg day now, i work around it with leg curls/extensions for now but i'm really bummed out i can't do anything heavy. I was doing machine leg presses with 510+Lbs but the reps were grueling slow so i must had been breaking through a strength threshold. I might do 10x10 this week then try heavy again next week guess well see.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    you have been only bodybuilding a couple years, I have been bodybuilding for eleven coming up. Please compare yourself to you and noone else, I think you have built a good foundation and can only get better as you try new things and learn more. I am guessing your newbie gains havehalted and this is really where it gets tougher, you have to try new things, use your own creativity, find what works for you. You are very creative and intuitive , at least get that impression from being in your logs.

    You have the size down for sure. Your back is really strong, and I assume your whole post chain. Your pressing could be stronger but who cares man sometimes that is how it is, take your time in getting stronger, its better to go slow then too fast , damage something badly and be out a year. I have been there, had to take a full year off upper body, talk about patience

    I agree with you on the extreme intense sets for back only one or two sets are needed. I trained like that with Dc training and Dorian Yates training.

    I am going through art therapy right now so I am not even pushing it , holding back on purpose, goal for me is to get fully healed so I can blast away. Injuries suck so bad and take patience and sometimes extreme patience. Its one of the reason I love bodybuilding , because I learn to take care of my body as I get older and overcome these injuries.
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    Quote Originally Posted by John Smeton View Post
    you have been only bodybuilding a couple years, I have been bodybuilding for eleven coming up. Please compare yourself to you and noone else, I think you have built a good foundation and can only get better as you try new things and learn more. I am guessing your newbie gains havehalted and this is really where it gets tougher, you have to try new things, use your own creativity, find what works for you. You are very creative and intuitive , at least get that impression from being in your logs.

    You have the size down for sure. Your back is really strong, and I assume your whole post chain. Your pressing could be stronger but who cares man sometimes that is how it is, take your time in getting stronger, its better to go slow then too fast , damage something badly and be out a year. I have been there, had to take a full year off upper body, talk about patience

    I agree with you on the extreme intense sets for back only one or two sets are needed. I trained like that with Dc training and Dorian Yates training.

    I am going through art therapy right now so I am not even pushing it , holding back on purpose, goal for me is to get fully healed so I can blast away. Injuries suck so bad and take patience and sometimes extreme patience. Its one of the reason I love bodybuilding , because I learn to take care of my body as I get older and overcome these injuries.
    I know i just am learning the patience right now, I'm actually backing off right now for a week or so and doing around 8-10 reps again. They have definitely slowed down a ton, i had about 1lb of chicken today on top of eggs/turkey burger and such. I'm trying to cycle my training but it's hard sometimes when you see great strength gains. I just gotta follow the set up now since periodization seems like it works the best. Thanks John that's how i am in the gym/in daily life as well

    I agree with that 100% too, i tend to make quick pressing gains but my shoulders flare up so i need to be more cautious. I'm doing a high frequency low volume approach again i see good progress right now and i'm learning to not do so many sets that i have a habit of falling into.

    Today i did Middle Back/Delts , BW @ 242Lbs (up 2 Lbs)
    1 Arm Pull Up -112 x 6
    CG Pull Up - BW x 10,6,4
    Swiss Bar Row - 125 x 10, 175 x 10,6
    Wide Grip Pull Up - -40 x 10, -60 x 8
    Incline Chest Supported Smith Row - 135 x 10,8
    *DB Laterals - 25 x 10
    *EZ Bar Front Raise - 30 x 8
    *Upright Row - 30 x 8
    * - Giant Set, did it 3x and had an insane pump/delts were fried.
    Reverse Grip EZ Bar Curl with Wrist Extension - 30 x 20,18

    I managed a 50% reduction in total volume for back, i usually get about 23-25 sets.
    I really, really like that giant set for delts they were smoked so fast and i hit 3 angles.
    Seeing really good results doing half the sets i normally do but in a span of 5 days rest, Obviously i need more rest doing 20+ sets but i think its more stress than it is beneficial. My foot is healing up slowly, i'm still gonna stay away from heavy deads and squats until it feels 100%. If anything i'll go light and see how it feels first.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    UPDATE

    Well i have been doing the higher frequency/lower training volume and eating cleaner/more protein and i am now up to 245Lbs! It's a solid gain too, i believe i wasn't eating enough protein but now that i am, i see way better results. I've been focusing on compound movements like dips/pull ups which are my weak points. Since i've been doing a lot of dumbbell and barbell work i'm gonna switch over to focusing on body weight stuff, my foot is almost healed up so i will be starting squatting very light in a few days. Despite the drawback with my foot i actually haven't noticed my legs shrink at all.

    Also just ordered a rumble roller so i can have my own deep tissue massage anytime i want. My back needs it and i know itll really help out my hamstring flexability.

    Chest/Tri's 11.30.12 Dips Priority
    Chest Dips: BW x 10,8,7,6 + Half reps
    Tri Dips: BW x 8, Assisted -20 x 10
    Bar Pushdowns: 70 x 12, 112 x 10 + R/P
    Pec Deck: 140 x 10, 150 x 8, 160 x 6
    Gripper 135 x 25,20 Superset with Barbell Wrist Curl

    INSANE workout today, epic pump and felt really good.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    nice work,as we all know protein is important,but it takes some time to figure where your body really starts to benefit from it or not.took me years.im there now tho
    SERIOUS NUTRITION SOLUTIONS
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    Update:

    Did Legs/Back/Delts today

    making some great improvements on pull ups recently and my weight is up to 247Lbs gym weight as well. Starting to pre pack my meals for the first time which it really isn't bad at all. Tried doing squats and i need to improve my shoulder flexability for back squats so i did front squats instead with just 135 but i super setted them with romanian deadlift.

    I haven't noticed any shutdown at all and no side effects, feeling great and still going strong despite my foot injury which was a minor setback. I'm glad i'm noticing better gains now
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Quote Originally Posted by thetinyguy View Post
    Update:

    Did Legs/Back/Delts today

    making some great improvements on pull ups recently and my weight is up to 247Lbs gym weight as well. Starting to pre pack my meals for the first time which it really isn't bad at all. Tried doing squats and i need to improve my shoulder flexability for back squats so i did front squats instead with just 135 but i super setted them with romanian deadlift.

    I haven't noticed any shutdown at all and no side effects, feeling great and still going strong despite my foot injury which was a minor setback. I'm glad i'm noticing better gains now
    247 Im assuming most of it is muscle gain since 242?

    that is what happens on cycle sometimes , sometimes the best gains come in a month or so in and level out. keep up the great work Nick

    from previous experience it takes time to get them shoulder tendons(and all tendons , in this case shoulder tendons) to catch up with the strength so probally best to still go somewhat hard but know when to stop the set early if you have made strength gains. you dont want to be the goose with the golden egg where you kill the goose trying to get more and more golden eggs. slow and steady in bodybuilding is whathas worked for me
  37. Registered User
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    Quote Originally Posted by John Smeton View Post
    247 Im assuming most of it is muscle gain since 242?

    that is what happens on cycle sometimes , sometimes the best gains come in a month or so in and level out. keep up the great work Nick

    from previous experience it takes time to get them shoulder tendons(and all tendons , in this case shoulder tendons) to catch up with the strength so probally best to still go somewhat hard but know when to stop the set early if you have made strength gains. you dont want to be the goose with the golden egg where you kill the goose trying to get more and more golden eggs. slow and steady in bodybuilding is whathas worked for me
    It has to be, i could of had a little of water retention but not much. My diet is good now i'm pre packing meals and i just picked up a rice cooker and made 15 cups of brown rice, i mix them with corn and boneless chicken breast. Even though i'm not dieting i want to get into the habit, once this is all dialed in i feel like i have everything in place and will start dieting down slowly.

    Well said John, i like that phrase too! Agree with it completely i like that goose haha
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Update! Just got off a 3 day break and i'm doing a full body low volume routine 3x a week with different exercises each day. Today was the first day of my routine, i aim for 2-4 sets and 1 exercise or a super set/pre exhaust exercise style. Doing as full of a range of motion as possible.

    12.8.12 , 246.5Lbs Body Weight
    Incline DB Press-65 x 8,5 50 x 10
    Back Pre Ex. Ab Strap Pull Down: 100 x 12
    CG Pull Up: 10,6,4
    Wide Grip Neutral Pull Down: 100 x 8,8
    Upright Row: 40 x 12, 50 x 8, 60 x 15
    Laterals: 20 x 15, 12 + Drop Set
    Yolk Bar Squat: 145 x 8 (Something happened here and my legs didn't feel right, i might have to do machines for a while)
    EZ Bar Pushdown: 60 x 12, 12
    BB Curl: 40 x 10,10
    Rvs Curl: 40 x 15, 50 x 8
    Lying DB Extension with Wrist Pronated: 15 x 16, 17.5 x 8
    Gripper: 90 x 30 x 3 + Drop Set

    Getting close to the end of the cycle and i am more than satisfied with my progress. I've learned more about my training/diet as well
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    I've been doing a lot more pre exhaust super sets and for back it has been one of the most effective techniques i've tried. My back is more fatigued then my arms so my back gives out first. Got some compliments on how my back was looking wider today and i was just sitting down.

    12.10.12 Workout #2 Full Body
    Cable Fly Pre Exhaust Super Set with Flat DB Press: 30 x 14,12, 40 x 7
    Flat DB Press: 70 x 6 (No super set) 55 x 6,5 (super setted with Cable Fly)
    Abstrap Wide Pull Down Pre Exhaust Super set with BB Rows: 80 x 15, 130 x 12
    Underhand Grip Bent BB Row: 135 x 8, 155 x 5
    Wide Grip Pull Up: BW x 6, 4 (FINALLY DOING WIDE GRIP!)
    EZ Bar Upright Row Super Set with Rvs Grip DB Military Press: 40 x 15, 60 x 8,5
    Rvs Grip DB Military Press: 25 x 8, 32.5 x 10,10 (These are hard as **** super setted, they isolate the front delt way more)
    Machine Leg Press Squat: 2pps x 25, 3pps x 20, 4pps x 12,10 + Rest Pause
    Deadlift: 225 x 3,3,4,6 (Speed work and technique practice, Felt extremely light and really explosive)
    EZ Bar Pushdown: 40 x 20, 60 x 15, 70 x 12
    EZ Bar Curls: 50 x 15, 60 x 10, 70 x 8
    EZ Bar Rvs Curl: 50 x 8
    EZ Bar Rvs Grip Extensions: 15 x 20, 30 x 20
    Gripper: 90 x 30, 115 x 10 SS with BB Wrist Curl: 65 x 12

    Really enjoying this routine, i am going to strategically cut volume down on my 3rd session before the start of next week so i get the most out of my 2 day rest period before next week. My aim next week is going to be 2 sets per exercise super high intensity and aim for 20 reps rest pause style on compound movements after Pre exhausting on an isolation movement. The first set will be a priming set so i can establish the right weights to use on my 20 rep rest pause set. Since the weights will more than likely be close to what i used this week i will be doubling my intensity so i will need to cut my volume in half. I've noticed my chest just blowing up right now, my delts used to be bigger in comparison to my chest and i just see my chest popping out a lot more. Funny thing is i have been hitting it with the least amount of volume, workout 1 i did 3 working sets as well. The scary thought to me is that if 4-5 sets is all my chest needs then do my arms really need 10+ sets like I've done forever? This is bringing me to the conclusion that this current 3x a week full body routine is going to A. Teach me what body parts will respond to low volume/high intensity/high frequency and B. Is the current belief that DESTROYING a muscle with high volume and intensity and hitting it 1x per week the best way to get muscle size and strength? I'm hoping to shed some new light on training since this setup is based on the scientific evidence that muscle protein synthesis drops significantly after 72 hours following an intense training session. Guess well all see!

    Didn't get a chance to weigh myself but i have been carb cycling every other day and i am definitely still making good progress even training with no carbs pre workout. At my work which has a different scale i was at 246Lbs. Well see on Wednesday how much i weigh, i forgot to weigh in at the gym.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    keep us updated

    are you doing another log?
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