thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*
- 06-13-2011, 02:37 AM
thetinyguy's ALL OUT training log!! *HIGH VOLUME FTMFW*
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*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
- 06-13-2011, 02:42 AM
It's kind of weird seeing these because it's only been a few weeks and i feel high reps are helping my shoulders. So excited to get SHREDDDDDDDDDDDDDDDDED haha
Diet for the day: 2620Calories/223Grams Protein
300cal burned from cardioI 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
06-13-2011, 04:49 PM
Duration: approx. 1 hour 45 min.
Mood: Kind of distracted because i was thinking about this job interview. Still had good focus.
Energy: Was pretty good, Not sure why but i started to poop out a little bit.
Other notes: Traps were really sore from Back/Bi's a few days ago and after some intense sets it annoyed me.
I also shortened my ROM a TINY bit because my shoulder really starts to bother me as the weights get heavier and i really don't care if people despise me for using less than full ROM. Not worth an injury!! I still use my slow tempo witch i never used on my partials and WOW did i feel it!
Inc. Bench-Focusing on exploding up, holding peak contraction then lowering for a 3-4 second count.
155 x 8 *PR* +3 reps
165 x 8 *PR* +5 reps
175 x 6 *PR* +10Lbs
195 x 3 *PR* +30Lbs
Dec. Bench-Focused on squeezing the sh*t out of my entire chest, Felt really strong. Only needed 2 sets to get the job done
175 x 10 *PR* +2 reps
195 x 5 *PR* +1 rep
DB Fly-My chest was thrashed after Inc/Dec bench press so i just focused on 1 set.
40 x 8 *Same as last week but a tiny bit slower*
DB Seated OH Press-Once again front delts were bombed from pressing got 1 good set in.
45 x 5 *PR* +5lbs
DB Laterals-High reps have been working really well so i do WHATEVER it takes to pump more out! 3 solid sets.
5 x 70 *PR* +2.5lbs (used plates)
30 x 30 *PR* +9 reps
35 x 18 *PR* +8 reps
Dips (Assisted)- After all the pressing and such i'm pretty trashed so 2 sets of these.
-70lbs x 8 *PR* +3 reps
-50lbs x 5 + Negative *PR*
V-Bar Pushdowns-Usually use rope but i decided to switch it up today 2 sets.
20 x 100 *PR*
50 x 10 + Negative *PR*
Pre-Workout i used GNC PRO AMP N.O. Loaded - Provided good energy but tastes horrid and is hard to keep down :S
Intra-Workout i used 3 scoops AI's RecoverPRO Lemon flavored and sipped on this entire workout. This should help me out on these hard sessions.
Post-Workout i used 2 scoops Muscle-Tech Cell Tech for some quick carbs (75grams) also 3 scoops whey (69grams protein)
Feeling pretty tired, I might consider ditching Dumbbell Fly's honestly i think the compounds are good enough at this point. All i can see them good for right now is a super high rep set to get blood in the muscle(s) Well have to see how i feel over the next few weeks.
Also did 15minutes of posing/stretching.
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
06-13-2011, 08:36 PM
Very nice Nick. Id up the protein a little esp during intense training maybe like 300 grams protein, including bcaa's--This is during periods of intense training. During times when you reduce intensity you can back down to one gram of protein per pound.
what body-fat measurement are you going by?
if you decide to do the hdrol cycle I recommend 75 mgs for six weeks and use it to lose body-fat.
Facebook John Smeton Fitness
06-13-2011, 08:45 PM
With BCAA's included i should be hovering right above 300 grams on training days, I'll kick it up some on off days as well i don't see how i wouldn't benefit from it anyways.
The body-fat measurements are used by this calculator that bases your percentage based on waist/hip/wrist/forearm measurements. Also weight and height.
I honestly think it's pretty accurate because it equates to me having about 25lbs of fat on me, If it's higher i really don't mind because either way it's coming off! It doesn't help i'm pale as a ghost :S
I'm so tempted to run hdrol but i'm gonna just be patient......for now.
06-13-2011, 08:59 PM
06-13-2011, 09:36 PM
In on this. GREAT start!
Best of luck
Sleep Supplement 3Z BCAA: Red Raspberry and Lemon flavors
HGH/sleep enhancer: HGHpro
Test Booster: TestoPRO and STOKED!
Preworkout: MANIAC Fruit Punch and Pink Lemonade
06-13-2011, 09:51 PM
06-13-2011, 10:18 PM
06-13-2011, 10:58 PM
Nice work thus far, but if that is 12% I must be at about negative 25%... I would guess a more accurate measure to be in the 20% range. That's not a bad thing, it's just good to know where you are currently so you can have accurate and realistic goals to work towards.
Also, for chest, I'd recommend switching from the Smith machine to dumbbells or barbell and dropping the decline bench press all together. Looking back after years of lifting, I feel like I spent too long thinking that I needed to work the chest from every angle every workout (flat, incline, decline, fly, etc) in order to have a proper chest workout. Over the past six months, however, I've switched to 3 angles of incline press, flys, and dumbbell pullovers (perpendicular to the bench) for my chest workout, and I couldn't be happier with the progress. Because I feel that my chest is slightly lagging, I also do flat barbell bench and weighted dips another day of the week.
Just my two cents. Keep up the good work.
06-14-2011, 12:03 AM
owlicks: I hear you on the bf estimate, Either way progress is inevitable. Honestly pic's don't do my chest justice whatsoever, i'm 100% sure the leaner i get the more the pic's will reveal it though. I do plan to switch to dumbbell movements after the leaning phase. I want to keep all my movements through my cut so when i switch my routine to 2x/week and eat slightly above maintenance that not only will a new training stimulus be initiated, But since the diet will change it'll be like a completely new growing phase. Plus keep in mind that even 12% bf on me would be at least 25lbs worth of fat so lower BF percentages will not look as drastic on me. Ex. 300lb man 10% BF would be 30Lbs of fat, 200lb man 10% BF would be 20Lbs of fat and 100lb man 10% BF would be 10Lbs so Body fat percentages are not created equal. Just food for thought
John: I do plan on waiting
Mrodz: Thanks! I'm going to give it 200%
Crowler & AI: Thanks for the support!
*Update* I'll be taking more pic's on the 18th so every 2 weeks i'll update my progress with pic's for feedback.
06-14-2011, 01:37 AM
Diet Breakdown 6/13/11
Maintenance: 3,700 Calories
Approx. 3,110 Calories
340 Grams of Protein
590 Calorie Deficit + Calories burned from Training
Notes: Felt pretty tired today, I was going to eat more towards maintenance but my appetite didn't change so i'm sure i'm good to go.
Cardio tomorrow and stretching.
06-14-2011, 11:39 AM
06-14-2011, 01:44 PM
06-14-2011, 01:55 PM
06-14-2011, 05:07 PM
So after cardio today *burned 510 calories* I talked with my friend and asked him what he thought about cardio on training days. He said to just do it because anything you lose you will gain back. From now on i'm gonna do 15minutes of cardio before training which will add another 600 calories or so burned for each week. Should kick up the fat loss pretty well
06-14-2011, 10:58 PM
The best way to think about cardio is to take it as exactly what the name implies: exercise for your lungs and heart. I do 10 minutes of intense cardio AFTER lifting every other lifting day and never on the same day that I do legs. Make sure it is intense enough to really get your heart working. I will also do two longer cardio days per week (40 min of cardio) on non-lifting days.
The sooner you come to terms with the fact that your body composition is based on your nutrition and cardio is simply to build heart and lung strength, the quicker you will see the results you want. As an aside, never trust the numbers that the cardio machines give you in terms of calories burned. As far as I'm concerned, those "calories burned" are irrelevant to your daily caloric intake. Just stick with your straight up caloric numbers and remember that the resistance training is going to boost your metabolism, which will in turn yield a progressively leaner look, assuming your nutrition is on point.
Edit: I forgot to mention the fact that too much cardio WILL indeed contribute to muscle fatigue, which is fine for a distance runner, but not okay if your goal is to build a bodybuilder-like physique. That is why I suggest limiting cardio to intense heart and lung exercise, along with only a couple extended workouts. If you are dedicating your energy to cardio, especially pre-lifting, your lifting will absolutely suffer and you may not achieve the results you want.
06-15-2011, 12:27 AM
Good point on cardio i don't usually think about it like that to be honest.
The calories burned may be "irrelevant" but if i burn more it does equate to more fat loss, Believe me I've done a cardio program before (at 160lbs) that was so intense you all would probably pass out from it. Even though my diet was sh*t i still leaned out a good amount had abs and according to everyone around me "looked good". The "calories burned" gives me a good idea of my cardio INTENSITY as say one session i "burn" 200 calories in 15 minutes and the next time i "burn" 150 calories in 15 minutes. Obviously the intensity was higher in the first session and since my bodyweight is out of the equation since i'm seated and peddling i believe it is mostly accurate.
Well of course a calorie deficit will "yield a progressively leaner look" with weight training (calories are ALSO burned from resistance training)! but conditioning is JUST AS or MORE important than calories, especially in the legs! The legs are MADE to handle intense stresses placed upon them so if your legs are "fatigued" from a little extra cardio then you need to obviously train your legs harder. What are you going to just stop walking for the day because "your legs are fatigued" ?
In fact my legs have been the strongest part of me in terms of lifting progress and overall size. I don't do cardio before hand on any training sessions and even since starting cardio my legs are stronger every week, I've had solid PR's for the past few months with leg day. Obviously my legs are shrinking and don't have enough energy to provide progressive overload stimulus to them... If they were smaller/weaker from the cardio then people wouldn't compliment me on them either. My plan is drawn up from first hand experience so far and not speculation. Either way i thank you for the "constructive criticism" Do what works best for you, people tend to forget this phrase.
06-15-2011, 12:34 AM
Diet Breakdown 6/14/11
(Maintenance: 3,700 calories)
307 Grams Protein
-510 Burned from cardio
-600 calorie deficit
** I'm gonna experiment and try doing 3200-3300 calories from now on with some more carbs and see how it affects my energy levels**
06-15-2011, 01:27 PM
06-15-2011, 01:59 PM
06-15-2011, 04:24 PM
06-15-2011, 04:31 PM
Today was AWESOME, My squat is right at 300 now and i got 2 reps tried the 3rd and just couldn't get out of the hole. NOTHING BUT PR'S TODAY!!! So happy with the progress, Plus i think the extra calories will really help me grow a little into this cut. Will update with leg session stat's later on!
06-15-2011, 04:47 PM
Looks like your in it for the long run bro...good to see. Watch your cardio before your lifting sessions, dont want to reduce glycogen stores before you hit the iron...youll be spinning your wheels. Keep learning and keep up the good work. Oh try out Accumeasure caliper, its cheap and has decent accuacy. I just started a pretty mean cut myself, check it out if youd like
4wk Androhard/Androlean 4wkPCT log
Last edited by TurningGreen; 06-15-2011 at 04:49 PM. Reason: spelling
06-15-2011, 05:08 PM
06-15-2011, 05:15 PM
On a side note i'm REALLY REALLY seeing a difference in my shoulders and the only thing i've changed is i do really really high reps with a pretty heavy weight (cheating too) I literally saw a NOTICEABLE difference today and i doubt it's from the fat. I somehow popped up 2-3lbs since last week even after pooping. I know this could be a water issue or something but i can actually see it and i feel more full. So far from full range I've noticed shoulder pain from benching, Up until this point i did comfortable ROM and going back to this seems to be working very well. The benefit now is that i do slower more controlled reps which i really feel was the missing link from before. Not to say cheat reps are bad but i do them relatively controlled with as little swing as possible. The pics will tell it all hopefully this weekend. Feeling very very good about this right now, My legs however have benefited a LOT from Full range so i'm glad i fixed that. Will update lifts tonight!
06-15-2011, 05:20 PM
06-15-2011, 05:55 PM
06-15-2011, 06:52 PM
06-16-2011, 01:38 AM
Leg Day!! 6/15/11
Duration: approx. 1 hour 30 min.
Mood: Very very happy! Just got finished with a very successful interview prior to training!
Energy: Was HUGE ready to go destroy iron!
Other notes: At first i was a little worried because in the power rack there's a lot of chalk around the floor from the powerlifting guys so i was a little worried about my feet slipping but after a few warm-up sets i felt very confident and ready to go. I pushed squats to FAILURE today which was absolutely crazy.
When a lift just has "PR" it means i have never done any reps with that weight before.
Barbell Back Squats-in Power Rack with safety pins set at 3rd pin.
225 x 20 *PR*
245 x 20 *PR* +8 reps
275 x 1 -7 reps, Did this set after the heaviest and after one rep i realized i was thrashed.
295 x 2 *PR*
Notes: I tried to spend more time on squats today and less on isolation movements.
Lying Leg Curls-I am planning on switching to stiff legged dead lifts as soon as i lose more of my fat. Along with a whole new different training setup i feel i'll grow faster than ever! Did very very slow negatives on these and threw in rest pause to increase the intensity.
60 x 20 *PR* +6 reps
75 x 11 *PR* +6 reps
90 x 8 *PR*
105 x 5 *PR*
I pyramid set up to a weight i can only do 5 reps with 2 seconds up 5 seconds down and then pyramid back down.
Seated Leg Extensions *Plate Loaded*-These are done with 1 second up, then a static hold at top for 2 seconds and then lowered slowly at a count of 4-5 seconds. Rest pause utilized.
180 x 20 *PR* +7 reps and 10 second negative on last rep.
200 x 12 *PR*
45 Degree Seated Calve Raises-The lower rep sets are done at a 2 second up and hold for about 3 seconds then lower for 2-3 seconds. The higher rep sets are used just to pump them out at any cost yes, even cheating folks
135 x 12 *PR*
150 x 20 *PR* Held last rep until calves literally gave out, I try to train my calves excruciatingly hard to ensure they grow.
Pre-Workout: Used GNC product again, hard to drink as usual but i was in such a good mood i just gulped it down.
Intra-Workout: RecoverPRO to the rescue!! Tasted great and 100% sure i benefited from it once again.
Post-Workout: Muscle-Tech Cell-Tech again along with 70 Grams protein of EAS Whey.
Afterthoughts: AMAZING session, was really really happy with the new squat PR and it kind of gave me a taste of how much effort it's gonna take to start mustering up to 20 reps with it. I'll aim for at least 8 next week!
Side Note: After some well needed carbs a few hours after my workout i really really felt myself "Fill out" and i felt amazing. This is one of the first time's i've noticed it! High reps must be starting to take effect. (ex. increase in the volume of the non-contractile muscle cell fluid, sarcoplasm.)
It seems that training in all rep ranges is becoming really effective for me. I still have my size but i feel more of a "pump" now with the higher reps.
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