thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*

[John Smeton]

very good them shoulder and arm numbers are higher which is what i like to see. eventually theyll come down..I always a bit higher numbers on shoulders and arms . those calves stretches are brutal

how come im the only one following in here? Come on guys and gals get in here and show some support

[thetinyguy]

very good them shoulder and arm numbers are higher which is what i like to see. eventually theyll come down..I always a bit higher numbers on shoulders and arms . those calves stretches are brutal

how come im the only one following in here? Come on guys and gals get in here and show some support

Thanks John! Honestly just having you here (no homo) is great because your a motivational freight train man. I had one of the best workouts today i had a smile on my face the entire time and felt extremely confident. I'm feeling better than ever right now, i keep watching Ronnie Coleman The Unbelievable and that motivates the crap out of me to keep eating all this food and keeping a positive attitude. The more RC videos i watch the more i enjoy his personality and confidence towards training.

[thetinyguy]

Diet Breakdown 10/21/11
Calories: 5605
Protein: 241 Grams

Diet Breakdown 10/22/11
Calories: 6490
Protein: 408 Grams

[mattrag]

Diet Breakdown 10/21/11
Calories: 5605
Protein: 241 Grams

Diet Breakdown 10/22/11
Calories: 6490
Protein: 408 Grams

6490 cals an 408 grams of protein?! Thats insane. I'm going to post my cals soon as it'll look a lot better than 1,800 cals a day of crud. Going to eat some good food tonight after my speech contest. Well my students speech contest. Lol

[thetinyguy]

6490 cals an 408 grams of protein?! Thats insane. I'm going to post my cals soon as it'll look a lot better than 1,800 cals a day of crud. Going to eat some good food tonight after my speech contest. Well my students speech contest. Lol

And i woke up at 240 again wth!? my body weight is fluctuating pretty crazy now o.O Good luck man!

[mattrag]

And i woke up at 240 again wth!? my body weight is fluctuating pretty crazy now o.O Good luck man!

haha, your body is like... hmm... we're not gonna grow on so little food!

[thetinyguy]

haha, your body is like... hmm... we're not gonna grow on so little food!

I think it's just being crazy haha

DC Training A2 10/22/11
Duration: 1 Hour 20 Min.
Mood: ALPHA!
Energy: Super great
Other notes: Body weight at 245Lbs, No DC stretches today taking that week break so my connective tissue and fascia can heal up.
Lifts
Decline Bench Elbows out-
265 x 18 R/P *PR* Staying at this weight next week.
Smith Overhead Press Lower movement emphasis-
155 x 16 R/P *PR*
Wide Grip Rvs Bench-
195 x 21 R/P *PR*
Close Grip Pull Downs-
170 x 17 R/P *PR*
Barbell Bent Over Row-
245 x 12 *PR*

5 Sets/5 PR's

[TurningGreen]

I think it's just being crazy haha

DC Training A2 10/22/11
Duration: 1 Hour 20 Min.
Mood: ALPHA!
Energy: Super great
Other notes: Body weight at 245Lbs, No DC stretches today taking that week break so my connective tissue and fascia can heal up.
Lifts
Decline Bench Elbows out-
265 x 18 R/P *PR* Staying at this weight next week.
Smith Overhead Press Lower movement emphasis-
155 x 16 R/P *PR*
Wide Grip Rvs Bench-
195 x 21 R/P *PR*
Close Grip Pull Downs-
170 x 17 R/P *PR*
Barbell Bent Over Row-
245 x 12 *PR*

5 Sets/5 PR's

Nice workout my brother! getting Fugging Strong...hell yeah!!

[thetinyguy]

Nice workout my brother! getting Fugging Strong...hell yeah!!

Thanks man, DC is definitely kicking my ass xD

[John Smeton]

Thanks man, DC is definitely kicking my ass xD

I did it naturally meaning non hormonally and I still gains and it worn me down too much . works for some - the 2 way split was too much for me and I did it two years- found what works better though-Yates style training (or if you insist on Dc the three way split)

[ScottyDoc]

I did it naturally meaning non hormonally and I still gains and it worn me down too much . works for some - the 2 way split was too much for me and I did it two years- found what works better though-Yates style training (or if you insist on Dc the three way split)

Fugg the Yates style training, too heavy, too hard on the joints, then again... maybe that is just my old-age talking, because that is definitely closer to the style of training I did in my youth!

[John Smeton]

Fugg the Yates style training, too heavy, too hard on the joints, then again... maybe that is just my old-age talking, because that is definitely closer to the style of training I did in my youth!

If you can handle it go for it. You must listen to your body and can only do it like 6 weeks at a time, then take a 6-8 week volume break.

Ive been holding back a bit on intensity in general than what i used to.

I am guessing Nick is doing his other log and has not had time for this one?

[thetinyguy]

If you can handle it go for it. You must listen to your body and can only do it like 6 weeks at a time, then take a 6-8 week volume break.

Ive been holding back a bit on intensity in general than what i used to.

I am guessing Nick is doing his other log and has not had time for this one?

Sorry for the delay man i've been kind of lazy with keeping up my logs but i still update them. I'll post some more of my workouts tonight!

[thetinyguy]

DC Training B2 10/25/11
Duration: 45 Min.
Mood: Focused
Energy: Good
Other notes: Body weight at 246Lbs, No DC stretches today taking that week break so my connective tissue and fascia can heal up.
Lifts
Cable Curls EZ Bar-
110 x 30 R/P *PR*
Hammer Curls-
45 x 12
Leg Press Calve Raise-
270 x 12 *PR*Glute Ham Raise Partials-
35 R/P *PR*
Front Squat-
155 x 8 *PR*
125 x 20 *PR*

6 Sets/5 PR's

DC Training A3 10/27/11
Duration: 1 Hour
Mood: Happy
Energy: Great
Other notes: Body weight at 241Lbs, No DC stretches today taking that week break so my connective tissue and fascia can heal up.
Lifts
Elbows out Bench/Neck Press- Bothered my shoulders not sure if i'll keep this.
245 x 16 R/P
Arnold Press-
50 x 21 R/P *PR*
Rope Pushdowns- These are sooo much better than skullcrushers no elbow pain and insane contraction!
45 x 30 R/P *PR*
Close Grip Chins-
BW x 21 R/P *PR*
T-Bar Rows-
235 x 12 *PR*

5 Sets/4 PR's

DC Training B3 10/29/11
Duration: 50 Min.
Mood: Confident
Energy: Pretty good
Other notes: Body weight at 240Lbs, This is my last workout before i start fascia stretching again.
Lifts
Standing EZ Curls- Weight is plates without bar.
120 x 26 R/P *PR*
Pinwheel Curls (Single Arm)-
80 x 20 *PR*
90 x 10 *PR*
Seated Calve Raises-
115 x 12
Leg Curls-
150 x 20 R/P *PR*
Machine Hack Squats- Changing to Barbell Front Squats.
450 x 30

6 Sets/4 PR's

[John Smeton]

dude 450 on hacks is super strong! different hack machine though cause different weights to go up. One gym I train at I can only do like 185 , the other 315 both for about 15 -20 reps. Now a days Im more focused on whats best for me

[thetinyguy]

dude 450 on hacks is super strong! different hack machine though cause different weights to go up. One gym I train at I can only do like 185 , the other 315 both for about 15 -20 reps. Now a days Im more focused on whats best for me

Thanks man, i've decided to switch them out for front squats with barbell or maybe lunges with db's. I've never ever done lunges with db's so i might do that. That's great man keep at it!

[thetinyguy]

Blast from the past BuMp! So currently i'm doing Upper/Lower body split. It seems to be the best combo of strength/size gains i've seen so far. Also i'm doing a technique that the bulgarian weightlifting team used called "Greasing the groove" (explanation here - http://fitnessblackbook.com/strength...ces-technique/ )

So far I've noticed a 2-3 pull up increase in just 2 days worth of sets at a body weight of 240-245lbs (Started at 2 reps and am now at 4 without going to failure doing really controlled and explosive contractions) which is awesome! I do different grips as well (close hammer grip, shoulder width hammer grip, over hand wider than shoulder grip) Thing is, is that i do tons and tons of sets stopping 2 reps short of muscular failure. So i do a lot more than what is recommended but i'm noticing very very fast improvements that are allowing me to get stronger and stronger. Also have been training forearms really frequently in an effort to improve my grip strength. Once i get 10-12 pull ups down i plan to start the process again but with a 10 or 20lb weight. My goal is to first: Build enough strength so i can get the muscle building benefits of doing enough reps. And then: Get everything i can out of those reps as far as back progress goes. Up until now I've seen great improvements (As most of you know from the pic's) even doing assisted pull ups around the 40-80lb range. So making this jump to full body weight will yield some very strong arm/back gains in the coming weeks. I was really skeptical but in a way it "teaches your muscles the movement" meaning: however you do those few reps short of failure is how your brain interprets how to do the movement and what muscles to use. Perfect example was the first day i did the pull ups i wasn't going all the way to the very top and squeezing my shoulder blades. But after 2 sessions i can absolutely explode to the very top and feel a gigantic lat/middle back/bi contraction for more reps then i could do at first not even getting there! As i type this my lats are a little sore (which is probably from deadlifts that i did today) Anyways i highly recommend to try this out for any lift your trying to improve your strength on! I'm going to try this on some sort of other exercise. It's kind of tricky but if this type of training helped somebody win the olympics then i really bet it's one of the best for strength gain!

[mkretz]

thanks for this bro...im gonna start this on pull ups cuz im horrble at t, dunno y jsut am.....looking forward to improved prgress!! o u still do the rest of ur workout the same liek bodybuilding style to failure?

[thetinyguy]

thanks for this bro...im gonna start this on pull ups cuz im horrble at t, dunno y jsut am.....looking forward to improved prgress!! o u still do the rest of ur workout the same liek bodybuilding style to failure?

No problem, it works really well. I still do my normal workouts but i add the pull ups in on days i work and just do random not to failure pull up sets.

Current layout for normal training is:

This is Day on/Day off style.

Upper Body - Chest/Back Emphasis (meaning more sets for chest and back, i train shoulders and arms after. I use the prioritization principle)
Off
Lower Body - Squatting Emphasis (Quads Emphasis)
Off
Upper Body - Shoulders/Arms Emphasis (Do chest/back sets after)
Off
Lower Body - Deadlift Emphasis (Hamstring Emphasis)
Off

And i do those not to failure pull up sets to improve them.

[thetinyguy]

Alright here's a comparison pic of my back a few days ago (240lbs) and my back in late August/Early September (219Lbs)
so this is 4 month back progress!

219Lbs


240Lbs