Hey guys after some time I've decided to start writing up a good log on the amazing AM forum! I do keep detailed records for myself but i feel some people can possibly benefit from me sharing.
A little about me: I'm 6' 4" and 226Lbs at approx. 15% body fat**Edit based on caliper measurements it puts me to 15% i'll disregard the other site from now on**. I'm 21 years old and have been training for about 10 months now. My initial "bulk" i started last September and ended in March, i went from 170lbs to 246lbs. Yes, it took a SH*T ton of food and HARD consistent training. I did gain fat through the process but my strength levels exploded. I did this with HALF reps and what i would consider "heavy ass weight". I didn't do it for ego but i had tunnel vision of that heavy weights were the be-all end-all to growing and in a sense it worked very well. Fast forward to now i recently started slow controlled full range reps and it's like tackling an entire new animal. My training tempo used to not matter and now i'm using 1 second up, 3 seconds down and it's KILLER. I've always trained everything 1x/week. So up until now my frequency hasn't changed what so ever. So there you have it, New training style, New exercises, New frequency, New attitude and New growth bound to happen! My training ethic is VERY serious and i will NOT let anything get in my way. If you didn't know me and saw me training on leg day you would think i was literally crazy.
My goals over the next month is to INCREASE my training frequency, ultimately working up to 2x a week body-part training and improve my strength levels, recovery ability and work capacity all while in a calorie deficit that ranges from 700 calories to 1200 calories. I also am aiming for sub 10% body-fat and by then i believe i'll be primed up for an extremely effective lean bulk or my very first PH cycle *research is/has been done* most likely some sort of Halodrol, But if i keep progressing extremely well i'll disregard it completely. I've decided i will hold out on a PH for this winter and i plan to just have another all out bulk.
Foundation of Training as of now: I train body-parts every 6 days, I've checked my progress via previous sessions and i will continue to increase my training frequency as my recover ability allows. (Or as soon as i see stall in progression in which i will either take a week off or rotate exercises)
Current Supp's are: EAS Whey, Muscle-Tech Cell Tech, GNC Pro N.O. Loaded, Generic Glutamine, AI RecoverPro and Primaforce ZMA.
Current Diet: Training days-3000 calories. Off days-2500 calories. (Maintenance is 3700 Calories)
No macro breakdown just 250g Protein ON days, 200g Protein OFF (These numbers vary but are baselines)
Current Training Layout (Day On/Day Off) Sessions average approx. 2-4 Hours *I love catabolizing*
Day 1: Chest/Shoulders/Triceps I aim to get at least one set of 10-12,8-10 and 4-6. *3*
Incline Bench Press (smith machine) - 3 sets of 4-12
Decline Bench Press (smith machine) - 3/4 sets of 4-12
Dumbbell Fly's - 2/3 sets of 8-20+
Dumbbell Seated Overhead Press - 2/3 sets of 5-10
Dumbbell Laterals - 2 sets of 10-20+
Dips - 2/3 sets of 5-10+
Rope Pushdown - Sets vary on how i feel sometimes i don't even make it to these but usually 2 sets of high reps.
As you can see my rep schemes are all over the place BUT every week i'm at LEAST adding a few reps or more weight without a problem.
**Training has changed see page 8**
Day 2: OFF 45 min. "light" cardio aim to burn 500 calories on stationary bike.
Day 3: LEGS
ATG Squats - 3/4 sets of 8-20 reps *1 set of 20 is my favorite *
Seated Donkey Calve Raise Machine/Standing Calve Raises - 2 sets of 20+ followed by immediate rest pause death drop set with a held last rep until my calves literally give out.
Stiff Legged Deadlifts - 5 sets of 4-30+ reps
Leg Extensions - 3 sets of 12-20+ i do these very slow so it's more like a 2second up,hold,4-5 seconds down. Rest pause on these as well.
Leg Curls - Pyramid Set, I start with a light weight and try to get 20-30 reps and i continue to go up until i cannot get more than 6 reps in a 2second up/4-5 second down fashion. Hamstrings are my weak point and i just started higher volume and it seems to be working.
Day 4: OFF 45min. cardio again same thing.
Day 5: Back/Biceps
Pull Ups Wide Grip *Palms Out*: 3/4 sets of 5-16, Negatives used when necessary.
Pull Ups Shoulder width *Overhand* : 4 sets
Pull Ups Close *Hammer Grip* : 3 sets of 8-16, Negatives also used.
Lat Isolation with Ab Straps on Lat Pulldown: 3 sets of 8-20+, Last rep on heavy set held and emphasized 10-15second negative.
1 Arm Dumbbell Row : 2 sets of 8-12
Hyper Extensions : 3 sets of 8-20+, In another month i'm switching to deadlifts
Dumbbell Shrugs : 2 sets of 6-20+
Dumbbell Concentration Curls : 2 sets of 4-20+, Rest Pause and Negatives used.
Dumbbell Hammer Curls : 1 set of 25+ reps, cheat if necessary just literally destroy the brachialis!!
Standing Barbell Wrist Curls : 2/3 sets of 100's, The pump from this is literally scary it feels like my forearm will explode!
Day 6: OFF 45min. cardio
Today was Cardio and light stretching with a little ab work.
**If i'm missing something i'll come back and edit it in**
Most recent pic's: 6/4/11-228lbs 12% (now 226lbs)
Week 2 Pic's - Page 3 Post#41 thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*
Week 4 Pic's - Page 6 Post#111 thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*
Week 7/8 Pic's - Page 14 Post#261 thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*
Week 10 Pic's - Page 23 Post#445 thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*