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

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  1. 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


  2. 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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  3. 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

  4. 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

  5. keep us updated

    are you doing another log?
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  6. Well i'm not done with my cycle of Alpha Bulk/Mass yet but i'll keep updating this log through PCT and then start a new one

    Today is a rest day/carb up day. Yesterday i ate probably less than 200 grams so today i'm going to replenish for tomorrows intense workout.
    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

  7. Got a few more PR's last workout and did trap bar deadlifts but as upright as possible and without going all the way to the floor to mimic a squat with more balance and weight. Legs are thrashed as hell, i did a huge drop set with 25lb plates on each side. I started at 305 and dropped to 255 then to 205 and 135. For the rest of the month i'm focusing on middle back with wide hammer grip pull ups/rows super setted with rear delt raises.

    I'll have the workout posted up tomorrow.
    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

  8. them trapbar deads hit the back different than regular deads. I like em im stronger on regular deads

  9. Quote Originally Posted by John Smeton View Post
    them trapbar deads hit the back different than regular deads. I like em im stronger on regular deads
    I had to back off from them, i tried doing them with chains and my lower back gave me a hard time again. I think i am going to let it recover this week then come back with hyperextensions. I may need direct lower back work with light weight or something. Willing to try it anyways, i started ReBoot 2 days ago, i am around 244Lbs still. Getting leaner little by little, my diet consists 90% of the time chicken breast. Have been adding in more eggs for breakfast but more a keto style with no/little carbs, i'll add in breakfast sausage to get enough calories in as well. Energy is good and i still feel great.

    12.18.12 5th Full-Body Workout
    Flat Cable Fly: 40 x 8, 60 x 8 Super set with Inc DB Press: 70 x 5,6 Finished with PushUps really slow: BW x Failure + Partials
    Neutral Wide Grip Row: 120 x 12,12 + Partials Super Set with Swiss Bar Row: 50 x 10,8
    Bent Over Laterals: 10lb Plate x 12,12,12 Super Set with Weighted Chin Ups: +10Lbs x 6,5,5 Finished with Face Pulls: 60 x 20
    DB Laterals: 15 x 20, 20 x 15,14 Super Set with Upright Row: 50 x 10, 70 x 8 + Partials
    Pre Exhaust Leg Extension: 90 x 12, 110 x 20 R/P Super Set with Hack Squat: 1 PPS x 20+ Reps super slow, 8 reps with outward pressure.
    Dip Partials: -52 x 10,5 + Pushdown Super set with Incline DB Extension: 15 x 16,8,6
    Alt DB Curl: 25 x 20, 30 x 7,7 Super Set with EZ Bar Preacher Curl: 20 x 10,8
    Rvs BB Curl: 40 x 12, 10 Super Set with Hammer Curls: 32.5 x 8, 25 x 8

    For Bi's i tried leaving my hand/grip relaxed and it was an immediate difference in the feel of the exercise. I felt it solely in my bi's which i have struggled to connect with. FINALLY!

    Felt really really good today.
    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

  10. I should note that pre exhaust is an amazing technique, it's really helping me bring up my upper chest. I'm really noticing a lot more "explosive" power as well. On pull ups i seem to almost twitch up to the bar, and db press i have developed enough range of motion that the dbs can touch my chest without any discomfort. I am planning on switching back to normal training for certain exercises such as back. My aim will be to do 8 sets of 3 reps to build more muscle/strength since i am doing sufficient volume. Since arms are a weak point i am going to do chins, at least in front shots. I have never ever done 8 sets of 3 reps so i'm curious to see how my body reacts. I'll eliminate my other exercises so i can have sufficient recovery but as of now i am a huge fan of full body training. It allows you to focus on areas you want to bring up and do so in the quickest most efficient way possible. I am going to slowly lower my volume even further so i can find the absolute best way to get results from a full body routine.

    Total volume for today was around 21 sets.

    Other notes: Switching to smith machine close grip bench instead of 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

  11. I'm having some more nagging lower back issues, it's more than likely from deadlifting too frequently. So as of now, no more spinal loading/bent over stuff till my back feels better. Then i plan to do hyperextensions to strengthen it up. I went back to close grip smith bench and it was the most insane feeling contraction i've had with my tri's, pushdowns were good but i was shocked how intense it was. I super setted them with incline db extensions and i'm not gonna change it. Incredible pump too! I almost want to say i like Reboot more than on cycle! WOrkout up later!
    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

  12. Had some issues logging onto AM yesterday but i had an amazing day, i got to meet IFBB PRO STEVE KUCLO! He even complimented me saying i was a big dude. I non intentionally was able to train by him, He caught me off guard when i was doing leg extensions super set with hack squat and all the sudden i see this guy walking over who is huge as hell. I'm super motivated right now, i took a picture of me hitting a side chest too which blew a lot of people away non intentionally. I feel like i'm going to bring something special to the sport and i hope to only inspire/motivate others while i do it. A few days after i posted the picture my friends from high school were shocked and were signing up at my old work (Detroit Bodybuilding Co) telling my old co workers how i'm motivating them. That is probably the greatest feeling i have gotten since i have started!

    Sitting at 240lbs right now, pretty lean too. Today was a cheat day considering the holiday but i satisfied all my cravings. I'm eating a really primal style diet like just chicken/eggs/turkey burger with maybe cheese almost like a Keto diet. My strength is still up considering the less calories.
    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

  13. Turn it up big dawg
    Advanced Muscle Science/ForeRunner Labs (East Coast Sales Manager)
    "The Strongest On The Market"

  14. Been having issues logging onto AM lately for some reason. Screen comes up all weird and i cannot log in but anyways i am down to 238Lbs and a little leaner. My strength is still up and increasing. Most of my lifts have increased slightly and this is in a super set fashion as well. My conditioning and cardio from doing intense super setting has really helped me out.

    Some noteable lifts from last session:

    Flat Cable Fly Super Set with decline Smith bench: 50 x 10 - 195 x 10 Slow reps pretty light.
    Weighted Chins: +25Lbs x 8 Rep
    Front Squats: 135 x 10 x 5 sets (30 seconds rest) then 135 x 8 x 3 Immediately after (30 seconds rest)
    Leg Ext SS with Hack Squat: 100 x 12 then 2 plates per side Hack squat x 20 reps
    Upright EZ Bar Rows: 110 x 15 (no shoulder pain)
    EZ Bar Preacher Curl: 70 x 5

    My strength has been increasing pretty well. The preacher curls are making my bi's grow a lot better. I want to hit 235-255 on decline smith bench press after pre exhausting with cable flys.

    I believe i have about 2 weeks left of PCT, normal libido and everything now. No negatives!
    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

  15. Finally found a gym open today, went and trained legs at another powerhouse. It was too nice for me haha i felt like i was the only one "training"

    Legs - focus on super sets and 30-45 seconds rest, next session i'm going to focus on heavy partial reps for quads.
    Front Squat: 95 x 10, 135 x 5, 185 x 3, 145 x 6, 135 x 5, 95 x 10,8,6
    Leg Ext SS with Hack Squat (weird machine) 120 x 12, 140 x 10, 160 x 10 - 2 Plates per side x 10 slow reps, 1 plate per side x 20 slow reps
    Seated Leg Curl: Whole Stack x 18 reps super set with lying leg curl 50 x 10 slow reps (lots of other sets as well.
    Hyper extensions with hips off pads: +25Lbs x 15 slow reps Drop set to BW
    Standing Calve raises: Huge extended set with 120lbs

    Not sure on weight today since i was at a different gym. Slowly leaning out, it's probably gonna take another month or so but i feel on track. I'm thinking about replacing fats with carbs and lower my fat intake to see how it works out. When i initially started i lost a lot of fat with a low fat/medium carb/medium protein diet. so 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

  16. F*ckin KILLED Upper Body today!!

    Flat Cable Fly Super set with Decline Smith Bench Press: 60 x 7,7,6. Decline Bench: 2Plates x 7 Reps, 2Plates 10Lbs x 8, 2Plates 20Lbs x 6 Reps
    Rope Pull Down: 100 x 8, 120 x 8, Drop set
    Wide Grip Rope Pull Down: 100 x 12 + Drop set
    1 Arm Lat Pull Down: 70 x 8 (Almost got a lat cramp)
    DB Laterals: 20 x 60+ Reps Rest Pause
    Incline DB Laterals: 10 x 10,8
    Machine Shrugs Super Set with Rope Face Pull/Upright Row: 3Plates x 20, 2Plates x 20. FPUR: 65 x 20, 75 x 14
    Rope Pushdown With Shorter Rope Super Set with 1 arm DB Extensions: 65 x 15, 85 x 12,12. 1ADBE: 20 x 12, 25 x 5
    EZ Bar P. Curl: 50 x 10 + 12 reps Rest Pause
    BB Curl: 45 x 10, 55 x 10 + 11 reps Rest Pause

    Lots of PR's today, felt really strong with more carbs.

    New Macronutrient/Cal Intake: 358 Protein, 200 Carbs, 85 Fats Approx. 3,000 Cals~

    Bodyweight at 238-240Lbs. More Vascularity and more separation so far! Got a week or so left of PCT with ReBoot.
    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

  17. Todays leg session can be only summed up in 1 word: SHOCKING

    Pretty much the entire session revolved around:

    Safety Bar Squats: 115 x 5, 155 x 5, 175 x 5, 205 x 5, 225 x 5, 245 x 5, 255 x 5 + Drop set (WTF WAS I THINKING LOL)
    Hack Squats: 1PPS x 15, 2PPS x 15, 3PPS x 15, 4PPS x 15, 4PPS/25Lbs x 5 + Drop Set (Again...WTF Ouchouchouch)

    Tried to do leg extensions/curls and i was getting cramps in my hams/glutes/quads, I think that this was probably the most intense leg session i've ever done. Foam Rolling and Stretching is helping my leg recovery and flexability a TON. Probably will do it the rest of my life!

    Threw in some more carbs for today since i now have some NA-R-ALA for glucose control. I was surprised that i got to 255 x 5 on Yolk/Safety Bar squats, they are pretty damn hard considering you have to stay so upright. Had no back strain/unusual pain either, i think i have found my favorite squat.

    Weight is 238Lbs but i am looking bigger and leaner without a doubt!
    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

  18. Did Upper Body today, was super intense! Weight is down to 237 as well, my legs are dead still from last workout let's hope i'm good by monday! No negative sides to note at all
    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

  19. Did Legs today, focused on lighter weights since my back is still fried. I think i will alternate heavy squats with a lighter/machine less back loading type session after to allow for maximum recovery and better results due to different loads as well as to hit the muscle with different stimulus. Doing this for upper body as well with 8-10 one workout and then 20+ the next. I haven't manipulated the reps so far since i started upper/lower split so this could be great for growth!

    Safety Bar Squat: 155 x 5,5 205 x 6
    Hack Squat: 1 PPS x 60, 2PPS x 30
    Seated Leg Curl: 150 x 30
    Standing Calve Raise with Knee's Locked: 40 x 12,10 30 x 8,8 Super slow(calves were shaking like crazy)
    Super set with donkey raise and standing bw raise

    My theory right now that is more than likely true is: I can bet that people with tight hamstrings probably have bad calves most of the time? Makes perfect sense to me because They absorb the tension you are trying to transfer to your calves. I barely used any weight today but kept my knees locked and did really slow reps. They BLEW UP! It takes a lot of focus to isolate them 100% for me. We'll have to see how things go in a week or so i should see a small change.

    Almost done with ReBoot, stuff is amazing my libido has been insane/Strength increasing and i am making great 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

  20. Quote Originally Posted by thetinyguy View Post
    Did Legs today, focused on lighter weights since my back is still fried. I think i will alternate heavy squats with a lighter/machine less back loading type session after to allow for maximum recovery and better results due to different loads as well as to hit the muscle with different stimulus. Doing this for upper body as well with 8-10 one workout and then 20+ the next. I haven't manipulated the reps so far since i started upper/lower split so this could be great for growth!

    Safety Bar Squat: 155 x 5,5 205 x 6
    Hack Squat: 1 PPS x 60, 2PPS x 30
    Seated Leg Curl: 150 x 30
    Standing Calve Raise with Knee's Locked: 40 x 12,10 30 x 8,8 Super slow(calves were shaking like crazy)
    Super set with donkey raise and standing bw raise

    My theory right now that is more than likely true is: I can bet that people with tight hamstrings probably have bad calves most of the time? Makes perfect sense to me because They absorb the tension you are trying to transfer to your calves. I barely used any weight today but kept my knees locked and did really slow reps. They BLEW UP! It takes a lot of focus to isolate them 100% for me. We'll have to see how things go in a week or so i should see a small change.

    Almost done with ReBoot, stuff is amazing my libido has been insane/Strength increasing and i am making great progress!
    so you think the weight from the standing calve raise is directed to the hamstrings if knees are bent too much?

  21. Quote Originally Posted by John Smeton View Post
    so you think the weight from the standing calve raise is directed to the hamstrings if knees are bent too much?
    Yes but only if they have tight hamstrings/no flexability, I think people can get away with it if they have good flexability but a tight muscle will absorb all the tension instead of the one you are trying to target in my opinion.
    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

  22. Todays leg session:
    Leg Press Squat Machine Plate loaded: 3PPS x 20, 4PPS x 20, 5PPS x 20, 6PPS x 15,7 *PR's*
    Single Leg Curl Emphasis Peak contraction: 40 x 12,10,8. 30 x 12,10
    Seated Leg Curl 205 x 20, 285 x 20 + Partials
    Standing bodyweight calve raises super slow: 12,10,10,8,6

    Rest periods were under 1 minute to maximize blood flow, emphasis is on quads for now. Spent a ton of time doing really heavy Romanian Deads for hamstrings so i'm bringing my quads up to balance them out. Calves 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

  23. Any progress pics?
    Black Lion Representative
    I'm a Brooklyn boy I may take some gettin' use to

  24. Quote Originally Posted by halfhuman View Post
    Any progress pics?
    In a few days! I'm much leaner but still 238lbs, reboot is awesome

    About to go train upper body
    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

  25. Quote Originally Posted by thetinyguy View Post

    In a few days! I'm much leaner but still 238lbs, reboot is awesome

    About to go train upper body
    Yea reboot is awesome. I got some good strength gains with it.

    Sounds good
    Black Lion Representative
    I'm a Brooklyn boy I may take some gettin' use to
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