Unsponsored PR-XT / Nolvadren XT / Vanillean log

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  1. You're killing it, big.


  2. Nice work man. Is it normal during your cut to get the tie in of your biceps and shoulders to come out fast? Or can you attribute it to the stack? Figured I would ask because its not something people really mention like they would abs or vascularity.

    Great work man keep it up. And Bdubs is the sh*t!! I eat there once a week like religion lol.
    The advice I give is just that... Advice, purely my opinion. Not medical advice
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  3. Quote Originally Posted by dsade View Post
    How do you like the pullup/lateral superset?
    Depends on my goals. At least in my case, my shoulder's are already starting to feel it after deads, and most don't comprehend the stabalization the shoulder provides in the pullup. That makes this super set rather challenging because your shoulders are getting some work in both combos. If my main goal was to get stronger, I'd probably shy away from this.However, I'm dealing with a bunch of new years resolutioners at a crowded LA Fitness, so I just wanted to get some assistance work in for the sake of it and didn't want to wait around forever. I liked it. As I progress through my lifting career, I care less about being technical with most my assistance work, and just doing it. My deadlift always seems to go up and that's waht I care about, so I don't need to get too creative on assistance work for back. Deadlifts and pullup/chin variations.. you can build a back off that. I need to get more creative in assistance work addressing squat/bench weaknesses.
    Quote Originally Posted by DangerDave View Post
    Nice work man. Is it normal during your cut to get the tie in of your biceps and shoulders to come out fast? Or can you attribute it to the stack? Figured I would ask because its not something people really mention like they would abs or vascularity. Great work man keep it up. And Bdubs is the sh*t!! I eat there once a week like religion lol.
    I've never been super lean.. maybe 9-10 percent bf at my leanest. Frankly, I'm not sure why I mentioned it, just that it was noticeable. I'm not very vascular to begin with, but it is becoming more pronounced as we go in this stack. I'd say it's probably not normal and I'd attribute it to the whole stack, mainly nolvadren and vanillean.

  4. Pressing Workout:

    Decline Bench w/ Fat Gripz:
    200 x 5
    230 x 5
    265 x 5

    struggled again here... about a month and a half ago I decided to move my grip in because my shoulders have always given me problems. I went from index finger on the rings to my pinky's being just inside them. I had hit a 275 x 5 with the wider grip. Over the long run, it just isn't worth it to go out wide for an extra few pounds, although it's humbling now. At least the narrower grip will help me grow some triceps

    Incline Hammer Strength with Monster Mini's
    90 + minis x 10
    140 + minis x 5
    110 + minis x 5 drop 90 + minis x 5

    Damn those minis made the tension up top a lot harder. Felt good and I need to learn how to explode through the middle of the movement

    Hammer Strength Rows
    4 pps x 8
    4 pps x 8
    4 pps x 8
    4 pps x 8
    4 pps x 8

    During the rows I worked in

    Seated Ez-bar Skullcrushers w/ Fat Gripz:
    60 x 10
    60 x 10
    60 x 10
    60 x 10
    60 x 10

    Finished with 2 sets of cable flyes by 12

    Pretty good workout.. had decent-good thermo, but not the insanity I'd been having. Came home and really really pounded carbs. I'm hoping / think I got between 300-400 g's in. I wanted to reload and being sore from the deadlifts wednesday, a good workout today, and before squats Sunday leaves a perfect time. I know that's not a ton of carbs for a lean guy around 200 lbs, but I'm trying. Even had to eat some cookies to get there. I also drink chocolate milk post workout, makes me feel old school lol, and its an easy way to get good carbs in. Vascularity is increasing.. starting to get more prevalent abs and arm veins.

    Excited to squat on Sunday.. may get ambitious and hit a 20 rep set. At least it sounds good today..

  5. Squatting Workout:

    Squats: (done touch n go to a box about an inch below parallel)
    215 x 5
    245 x 5
    280 x 5 (added belt)
    315 x 5 (was supposed to stop at 280 x 5, but really on a quest for 405 for reps squatting)

    felt strong here. Definitely had more in the tank. May have to adjust my squat numbers, but I'm enjoying working with sub-maximal weights.

    Close Stance Leg Press:
    540 x 15
    630 x 15
    630 x 15

    These were on the steep leg press.. don't really like it. I can use more weight on the other, but this seems to sheer my knees more. Focus of this was to get some solid quad work in.

    GHR's:
    stack x 10
    stack x 10

    Leg Extensions
    some weight x 30
    some weight x 30

    Hyper extensions:
    70 ez bar x 12
    70 ez bar x 12

    Swiss Ball Abs:
    25 / 25 / 25

    Solid squatting today and that is what matters. The rest is just other bs to make me feel good. Had some ridiculous pumps. Getting noticeably leaner / more vascular. Things are good! Another insane sweat session in the gym today.
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  6. Diet was a little shakey last weekend. Had a few more "cheat' foods than I would normally. However, I don't think my calories got that much higher and probably provided a nice little reset.

    Getting leaner.. getting stronger. Life is good. Heavy heavy rack pulling tomorrow.

  7. I was planning a PR-XT, Nolvadren XT, and Prometheus Rising run in the summer (already bought the Prometheus) for a lean bulk with strength gains. Gonna follow this, thanks for logging.

  8. Quote Originally Posted by bigla2004 View Post
    Diet was a little shakey last weekend. Had a few more "cheat' foods than I would normally. However, I don't think my calories got that much higher and probably provided a nice little reset.

    Getting leaner.. getting stronger. Life is good. Heavy heavy rack pulling tomorrow.
    I had a helluva weekend, and came back Monday up 7lbs...still leaner than before the weekend started. Good log so far.
    Evolutionary Muse - Inspire to Evolve
    Flawless Skin Couture - We give you the tools to make you Flawless

  9. Quote Originally Posted by boogyman View Post
    I was planning a PR-XT, Nolvadren XT, and Prometheus Rising run in the summer (already bought the Prometheus) for a lean bulk with strength gains. Gonna follow this, thanks for logging.
    Great! Thanks for following!

    Quote Originally Posted by dsade View Post
    I had a helluva weekend, and came back Monday up 7lbs...still leaner than before the weekend started. Good log so far.
    That's epic. I'm just continuing my quest for arm and shoulder veins while carving out the abs! Probably will refeed Friday night through Saturday again.

  10. Quote Originally Posted by bigla2004 View Post
    That's epic. I'm just continuing my quest for arm and shoulder veins while carving out the abs! Probably will refeed Friday night through Saturday again.
    For shoulder veins I found mine show more and get more pronounced when I bring in high rep upright rows. I stick to about 12-15 reps and every 4 weeks drop down to heavy 6-8 reps. I like a weight I fail around 13 reps with strict form. The big thing I find is as you build the striations in your delts your veins are pushed against/out of your skin. Just my observation... might work for you.
    The advice I give is just that... Advice, purely my opinion. Not medical advice

  11. Quote Originally Posted by DangerDave View Post
    For shoulder veins I found mine show more and get more pronounced when I bring in high rep upright rows. I stick to about 12-15 reps and every 4 weeks drop down to heavy 6-8 reps. I like a weight I fail around 13 reps with strict form. The big thing I find is as you build the striations in your delts your veins are pushed against/out of your skin. Just my observation... might work for you.
    I feel like I have weak delts.. it's so funny you mentioned this because I was just thinking of adding in upright rows or high pulls (not that there's much of a difference). I was going to do this tonight possibly instead of lateral raises, or in addition to.. (possibly superset). It's like you were a mind reader. I have shoulder's that get aggravated easily (dips can hurt), but in the past upright rows have never troubled me. What do you do yours on?

  12. Quote Originally Posted by bigla2004 View Post

    I feel like I have weak delts.. it's so funny you mentioned this because I was just thinking of adding in upright rows or high pulls (not that there's much of a difference). I was going to do this tonight possibly instead of lateral raises, or in addition to.. (possibly superset). It's like you were a mind reader. I have shoulder's that get aggravated easily (dips can hurt), but in the past upright rows have never troubled me. What do you do yours on?
    Add them in with raises. They target the muscle differently. I switch every few month between upright rows and barbell press for size. I find those are my money makers for overall growth. The other lifts like Arnold presses, raises, delt flys etc are all used to sculpt and round out the deltoids. I have really developed my shoulders over these last 6 months to the point that they are one of my strongest groups.

    During a hypertrophy phase when I am trying to add size (usually during cycle) I build my routine like this-

    Front delt exercise 4 sets
    Medial delt exercise 4 sets
    Rear delt exercise 4 sets
    Arnold press 4 sets
    Upright rows or Barbell press 7 sets

    Sometime I remove front delts from my actual shoulder days because they get hit hard during chest. And the same goes for rear delts on back days. Either way I target 15-23 sets total for shoulders.

    Stuff to think about. Hope that helps
    The advice I give is just that... Advice, purely my opinion. Not medical advice

  13. Yesterday's Back Workout

    Rack Pull - Snatch Grip

    440 x 5
    500 x 3
    560 x 1 (used belt)

    I typically do these with pins set at low knee. I added in a 4 inch step as well. Felt powerful. The rom has to be within a couple inches of a full deadlift from floor with a regular and not snatch grip. On the 560, it wouldn't budge from the pins with the step (my weakest point is the start). Dropped the step and pulled it relatively strong. Was really disappointed I didn't pull it with close to full rom. Felt weak

    Lateral Raises superset w/ Upright Rows
    20s x 10 / 80 x 10
    20s x 10 / 80 x 9
    20s x 10 / 80 x 8

    Upright rows with a ezbar felt weird. Just didn't have a good groove. May do them with a pulley stack somehow next week. The ezbar aggravated my shoulder a bit

    Pullups
    bw x 10
    bw x 10
    bw x 9
    bw x 8

    One high rep set of wg pulldowns

    Couple pathetic sets for biceps.

    Good news is I'm getting leaner and I like that. Need to work on my deadlift starting strength bad. I'll have to prioritize if I'm more concerned about hypertrophy w/ some strength (current focus) or if I really want to focus more exclusively on strength. We'll see. Just want my squat to get up there. Serious thermo in gym continues with Vanillean.. and last night my body was on fire!

  14. Yesterday's bench workout:

    Decline bench-
    230 x 5
    265 x 3
    295 x 2

    Both reps moved smooth, had one or two more

    Hammer strength lateral row-
    4 pps x 4 sets x 10 reps

    Close grip low incline bench (w/ fat gripz and reverse bands)
    245 x 1
    220 x 6
    250 x 1
    225 x 6
    260 x 1
    230 x 6

    Moved well. Just used reverse average bands. Like doing these a lot.

    Push downs superset band pullaparts

    10 / 12 on each, 4 sets. Weights irrelevant.

    Felt strong again. Weights were relatively easy. Getting leaner, a lot leaner. Strong thermo again, not quite as over powering as the last few, but strong!

  15. Squats-
    245 x 5
    280 x 3 add belt
    315 x 2
    335 x 2

    Added average and light bands
    245 x 7
    260 x 5
    275 x 3

    These were all done touch and go to a box right below parallel

    Dead squats-
    315 x 3
    340 x 3
    365 x 3

    Done one rep at a time with 30 seconds between each rep. Pins were set an inch or two above parallel. Last set was hard.

    Hyper extensions-
    45 x 8
    95 x 8
    145 x 8
    145 x 8

    Leg press-
    360 x 20
    450 x 20
    These were done with the Average band double wrapped for tension. Felt real heavy at the top.

    Stumble out.. Squatted for about ever. The weight all moved real easy with the exception of the last rep of 365. My body weight is down to the high 190s. Strength is coming along nice and today's thermo effect was insane! Sad I only have about a week left... Then on to my next phase!

  16. Nice leg workout man. Keep it up. When do we get nudes??
    The advice I give is just that... Advice, purely my opinion. Not medical advice

  17. Quote Originally Posted by DangerDave View Post
    Nice leg workout man. Keep it up. When do we get nudes??
    Thanks.. bigger squat is my primary focus right now. Nudes may occur soon.. lighting in my apartment sucks! Had a huge carb feed last night, hash browns and pancakes among other things. Was lean and mean this morning

  18. Tonight's Workout

    (Had to miss last night due to a late night work function.. so I combined heavy rack pulls and heavy pressing today, and pushed shoulders and assistance work to tomorrow)

    Decline Bench:
    220 x 3
    250 x 3
    280 x 3

    Rack Pull:
    420 x 3
    480 x 3
    540 x 2

    First two sets done snatch grip on a box.. just a couple inches from full ROM. Set 3 it wouldn't budge so I stayed on the box and widened my stance. Got 2.. would have vomited on a third. Will have to adjust weights done and use the larger ROM and continue to dominate it.

    Low Incline CGBP w/ Fat Gripz and Reverse Bands:
    250 x 1
    220 x 6
    255 x 1
    225 x 6
    265 x 1
    235 x 6

    smooth.. smoked these

    NG Pullups:
    bw x 8
    bw x 8
    bw x 8
    bw x 8

    Death ensued. I trained completely fasted + bcaas at night tonight. Typically I'll have had one meal. Bodyweight was 193 (started this log around 202 w/ a meal in me). Definitely overdid it. Had to lay on the gym floor and threw up in the bathroom.

    Eating and recovering now.. weights all moved pretty well. Thermo effect was insane again. This should be coming to an end within a week. It's been a fun run!

  19. Quote Originally Posted by bigla2004 View Post
    Thanks.. bigger squat is my primary focus right now. Nudes may occur soon.. lighting in my apartment sucks! Had a huge carb feed last night, hash browns and pancakes among other things. Was lean and mean this morning
    Saturday is my carb up. Looking forward to it.
    Evolutionary Muse - Inspire to Evolve
    Flawless Skin Couture - We give you the tools to make you Flawless

  20. Quote Originally Posted by dsade View Post
    Saturday is my carb up. Looking forward to it.
    I love Sundays or that reason.. An with the super bowl being this Sunday it may get insane, like 800-1000 grams

  21. Hypertrophy Shoulders/Arms


    1 Arm Landmine Press:
    80 x 6
    105 x 6
    105 x 6
    80 x 12
    80 x 12


    Tried these for the first time for a shoulder pressing variation. The stability is tough on these though. I think I'll like them and keep them around.


    Incline DB Curls (fat gripz) superset Incline Skulls
    27.5s x 12 / 60 x 12
    27.5s x 12 / 60 x 12
    27.5s x 12 / 60 x 12
    27.5s x 12 / 60 x 12


    Tricep Pushdowns
    stack x 12
    stack x 10
    stack x 10


    Lateral Raises superset with DB Curls
    20s x 10 / 20s x 15
    20s x 10 / 20s x 15


    Did some band pull aparts throughout this for sets of 12-15.


    Good thermo again.. pretty good pump. Bodyweight was around 196. Just a vanity day since I combined my heavy work that would normally occur today into yesterday

  22. I'll have to google that landline press

  23. Quote Originally Posted by dsade View Post
    I'll have to google that landline press
    They seem to be "trendy" for people who have beat up shoulders.. Worth experimenting to see if they carry over to my press

  24. Squats:
    240 x 3
    275 x 3
    315 x 3

    Added Average Band

    250 x 7
    265 x 5
    280 x 3

    Reverse Band Average + Light
    345 x 3
    375 x 3
    405 x 3

    Pin Squats (no bands)
    275 x 6
    done with 10 second break between each rep for starting strength

    Hammer Strength Deadlifts
    450 x 6
    450 x 6
    450 x 6
    450 x 6

    each rep had a stand up in between for starting strength reset

    Decline Bench Abs
    3 or 4 sets x 15


    Belts are getting to notches I've never seen. I've never had over 365 on my back.. moved pretty well today. Not sure how much tension was at the bottom in the hole. All the same, it was good for confidence. Keep pushing the earth down and stripping the fat away.

    I'm almost done with this stack and it's been a fun run.

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    lighting in my bathroom sucks. Hard to really gauge composition, but this is to prove I'm not some keyboard warrior lol.

  25. Nice workout man. You have a good physique for sure (no homo). Definitely not a keyboard warrior lol. Keep it up
    The advice I give is just that... Advice, purely my opinion. Not medical advice
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