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Volcom's Fat Loss while Gaining Strength with RECREATE, DCP, AP/Pslin Log

Very impressive, Volcom, very impressive indeed ! Stick it to the 'man who thinks he's the man' -> few things feel better than that !

I'm also prone to your in-class situation.. It's pretty awkward, realizing my back has sweated and created a strip of sweat that soaks through my shirt. I'm also prone to get the lower-pec sweat if I sit hunched over my desk, and those are never fun to explain in the aftermath. Literally, sweating tits ! hahah ..

Sounds like Recreate could potentially be too potent for me! The added thermo effect sounds like it could prove a little too much for myself, as it already takes no time for me to build up a sweat .. I couldn't deal with the same amount of sweating as I did when I was freakishly 'overweight,' standing @ 270-280 lbs. Once I'd start sweating, that'd be it, and I'd be sweating til my shirt was drenched. I've had to on numerous occasion had to ask the prof to turn down the A/C - if there's an in-class unit, and I found myself asking the manager of a company I went on an internship interview with last week for a sheet of paper to fan myself sitting there .. NOT pleasant, and it's not something I can play off.
 
Well it's completely individual and trial and error, but right now i do, moderate,low,moderate,low,moderate,low,low. And on the second week I may toss in a high day. So the advantage here is that you get the fuel when you need it to build the muscle but you also get to burn the fat on the off days because your cutting back your carbs. You guys are doing a nutso amount of cardio, i'd never do that much, lol.

So lets say your dropping steady weight at 2500 calories what you'd do is this: 2800, 2600, 2400, and carbs could be 200, 150, 100. Now you don't have to do those calories in set order, i've kept it simple so i have 2 rotations instead of 3. But the reason it works is your not letting your body adjust and fight back to the diet. It kepts the thyroid and leptin levels in check so your body doesn't go into starvation mode. I also don't care that i'm dieting i'm still wanting to beat my weights to ensure i'm still overloading my muscles and maintaining if not building SOME mass. On my off days, i only eat carbs in my first 2 meals. On training days it's 3 meals and it normall alternates, protein+fat, protein+carbs.

So lets say you try my above rotation but your not dropping enough, then just subtract 100 calories from each for example and see how you do. Think of it this way if it's an off day why would you need the carbs? Carbs are only fuel, i don't need that much fuel on my off days, so i load up on quality protein and efa's. Cycling carbs can be used in cutting and bulking, i know Jay Cutler does this as it improves insulin resistance. The biggest thing i noticed when doing it is my bodyweight stopped going down, my strength started going up and i looked fuller AND leaner.

And i wouldn't go nutso on the HIT cardio on your low days as i'd be afraid of taping into muscle.

Some things to consider as well:

Do you carry fat on your obliques, triceps and or scapula? These are carb sensitivity points, if you tend to store at any or all of these areas like some of us, then go lower with the carbs.
 
Day 5, The Double, Double [AM session]

Okay Norwegian, I'm upping the bar. I'm going to hit a Double, Double today. AM cardio + lift and PM cardio + lift (if all works out)

AM Session

Pre-Workout Cardio
30 min on stair-climber, fat burn, intensity 6 (I kept the intensity at a slightly moderate intensity because I was suppose to rest my legs today, but the gumption bug bit me this morning).

Bi's

Seated Db Curls
35lbs Db's x 10 reps
40lbs Db's x 8 reps
45lbs Db's x 6 reps
50lbs Db's x 5 reps

Concentrated Db Curls
40lbs Db's x 10 reps
45lbs Db's x 8 reps
50lbs Db's x 6 reps

Free Weight Loaded, Preacher Curl
70lbs x 10 reps
80lbs x 8 reps
90lbs x 6 reps

Machine, High Curls
80lbs x 10 reps
90lbs x 8 reps
100lbs x 6 reps

One Arm, Cable Curls
100lbs x 8 reps
110lbs x 6 reps
110lbs x 6 reps

PM Session {to be done}

Pre-Workout Cardio.....pending (I really want 45-60 min)
Big Bad Chest..... pending
 
I love me sum 2 a days! Tear it up mang!
 
metroba said:
I love me sum 2 a days! Tear it up mang!
Click to expand...

I've done two a days lifts and I've done two, even three a days cardio, but I've never done two a days cardio + lift, so I'm excited. New things keep things interesting. My last big accomplishment was two, 60 min cardio sessions plus lift and I haven't had the innovation to top that, so I'm trying this out, I've dubbed it, The Double, Double, AM & PM cardio + lifting.

Thanks for the encouragement, I'll update The Double, Double experiment tonight.
 
VolcomX311 said:
I've done two a days lifts and I've done two, even three a days cardio, but I've never done two a days cardio + lift, so I'm excited. New things keep things interesting. My last big accomplishment was two, 60 min cardio sessions plus lift and I haven't had the innovation to top that, so I'm trying this out, I've dubbed it, The Double, Double, AM & PM cardio + lifting.

Thanks for the encouragement, I'll update The Double, Double experiment tonight.
Click to expand...

God dammit, Volcom, ya keep raising the bar on me ! And you advise me to take some time off ?! LOL ... Just fcukin' with ya, and I'm definitely looking forward to seeing how you'll carry through these 'Double, Double experiment' !

Best of luck to ya !!
 
Day 5, Double, Double [PM Session, 2nd Workout]

I've been enjoying a streak of constantly striving for excellence; trying to set extraordinary standards and pushing myself in innovative ways to achieve excellence. I've done up to triple cardio sessions, I've achieved two 60 min cardio sessions including an intense lifting session on a few occassions, I've hit intense two a days lifts, and my current norm is two a day (30-60min) cardio, plus one intense lifting session (special ups to Norwegian for continously encouraging that fire to push myself).

Today, I decided to set a new standard, something I have not yet achieved. AM Cardio + Lifting and PM Cardio + Lifting, which I've called The Double, Double experiment. This morning's cardio + lift was great... and now into the completion of The Double, Double experiment.

PM SESSION

Pre-Workout Cardio
30 min on stair-stepper at intensity 8

Big Bad Chest

Flat Bench
225lbs x 10 reps
275lbs x 8 reps
315lbs x 5 reps
335lbs x 3 reps

Incline Bench
225lbs x 8 reps
225lbs x 6 reps
225lbs x 5 reps

Incline Db Flies (my ROM on flies: I stretch until the Db's are no longer in my peripheral vision. I have a slight bend at my elbows, just enough to get a deeper stretch, but not bent so much that the tri's are incorporated in any fashion)
45lbs Db's x 10 reps
50lbs Db's x 8 reps
55lbs Db's x 6 reps

Decline Db Flies
40lbs Db's x 8 reps
45lbs Db's x 7 reps
50lbs Db's x 6 reps

SHOULDERS

Db Lateral Raises
40lbs Db's x 10 reps
45lbs Db's x 8 reps
50lbs Db's x 6 reps

Smith, Upright Rows, very wide grip
95lbs x 8 reps
115lbs x 10 reps
135lbs x 8 reps

Barbell Front Raises
65lbs x 10 reps
95lbs x 6 reps
115lbs x 5 reps

Yes..... I could have gone longer on the stair-stepper, but I sort of went hypo. All I had for carbs today was morning oatmeal (with AP) and carbs from vegetables. At 30 min I was suddenly famished, shaky and my legs became lead weights. I actually pulled off 32 min on the stair-stepper before I simply sank, but whatever. I had a bannana, unsalted peanuts and 40g Isopure protein as emergency energy for my lifts.

I felt awesome by the end.

Recreate Impression:
The flood gates opened on the stair-stepper as usual, but I dried off and stopped sweating when I took a 10 min down timeto consume some some emergency energy. However, by the time I hit incline bench, sweat was streaking down my forearms. Great thermo effect yet again.
 
hman85 said:
any visible leaning out or weight loss so far?
Click to expand...

I'm going to weigh myself in the morning to do a strength gain to weight loss comparison.

This weekend my girlfriend randomly said, "are you getting skinnier?" And a fellow weight lifter friend of mine from school mentioned that I looked leaner. My workout partners have told me I look leaner too, but that could be a biased placebo perspective because they know how much cardio I've been doing. I do feel leaner as a general sense, and I feel I look leaner too, but I'll weigh myself tomorrow. I figured I'd do a weigh in every 5 days to give Recreate a reasonable amount of time to work it's magic.
 
Strength Gain vs Fat Loss Comparison

Preface: The flat bench is by no means my greatest progression in strength throughout this process, however, because flat bench is the most generically recognizable and accepted form of a measure of strength (I believe its Deadlifts, but that's a more experienced breed of lifters who embrace that, but for most of the world, it's the mighty flat bench. I could also get into the discernment of upper vs lower extremity forces of contraction, but for the sake of simplicity....) I am posting "changes" in Flat Bench days, relative to what I was weighing at the time.

A Note About Recreate:
I was stuck at 219lbs for 2-3 weeks. At the end of 5 days into taking Recreate, I am down to 217lbs. 217lbs was my morning weight today.


Weighing@230lbs
Flat Bench
275lbs x 8 reps
295lbs x 6 reps
295lbs x 5 reps

Weighing@225lbs
Flat Bench
275lbs x 8 reps
295lbs x 6 reps
315lbs x 3 reps

Weighing@225lbs
Flat Bench
275lbs x 8 reps
295lbs x 4 reps
315lbs x 5 reps

Weighing@219lbs
Flat Bench
225lbs x 10 reps
275lbs x 8 reps
315lbs x 4 reps

Weighing@219lbs I was stuck at this weight for 2-3 weeks
Flat Bench
275lbs x 10 reps
295lbs x 8 reps
315lbs x 5 reps

Weighing@217lbs In 5 days of Recreate, my weight went down 2lbs
Flat Bench
225lbs x 10 reps
275lbs x 8 reps
315lbs x 5 reps
335lbs x 3 reps
-----------------------------------------
BEGINNING TO CURRENT DAY COMPARISON

Weighing@230lbs
Flat Bench
275lbs x 8 reps
295lbs x 6 reps
295lbs x 5 reps

vs.

Weighing@217lbs
Flat Bench
225lbs x 10 reps
275lbs x 8 reps
315lbs x 5 reps
335lbs x 3 reps
 
Thats awesome progress on the bench press. You've dropped over 10 pounds and managed to add 20 pounds to your 5 rep sets over the same time period. Absolutely amazing. Your definitely putting on some good muscle while also dropping the fat. Keep it up man.
 
Thanks guys, I appreciate all the encouragement.

I'm abnormally exhausted today. I'm at work (I really am), and I can't seem to focus on anything. I feel that I'm performing tasks really slow and apathetically (I'm a near-full time paralegal at a civil law firm; on top of everything else I do). I keep going back and forth on trying to muster up the energy to at least hit some cardio tonight or to take an actual full days rest. I'm not complaining or anything, don't get me wrong. I just can't remember the last time I've felt THIS out of it.
 
Thats how you do it!

VolcomX311 said:
Preface: The flat bench is by no means my greatest progression in strength throughout this process, however, because flat bench is the most generically recognizable and accepted form of a measure of strength (I believe its Deadlifts, but that's a more experienced breed of lifters who embrace that, but for most of the world, it's the mighty flat bench. I could also get into the discernment of upper vs lower extremity forces of contraction, but for the sake of simplicity....) I am posting "changes" in Flat Bench days, relative to what I was weighing at the time.

A Note About Recreate:
I was stuck at 219lbs for 2-3 weeks. At the end of 5 days into taking Recreate, I am down to 217lbs. 217lbs was my morning weight today.


Weighing@230lbs
Flat Bench
275lbs x 8 reps
295lbs x 6 reps
295lbs x 5 reps

Weighing@225lbs
Flat Bench
275lbs x 8 reps
295lbs x 6 reps
315lbs x 3 reps

Weighing@225lbs
Flat Bench
275lbs x 8 reps
295lbs x 4 reps
315lbs x 5 reps

Weighing@219lbs
Flat Bench
225lbs x 10 reps
275lbs x 8 reps
315lbs x 4 reps

Weighing@219lbs I was stuck at this weight for 2-3 weeks
Flat Bench
275lbs x 10 reps
295lbs x 8 reps
315lbs x 5 reps

Weighing@217lbs In 5 days of Recreate, my weight went down 2lbs
Flat Bench
225lbs x 10 reps
275lbs x 8 reps
315lbs x 5 reps
335lbs x 3 reps
-----------------------------------------
BEGINNING TO CURRENT DAY COMPARISON

Weighing@230lbs
Flat Bench
275lbs x 8 reps
295lbs x 6 reps
295lbs x 5 reps

vs.

Weighing@217lbs
Flat Bench
225lbs x 10 reps
275lbs x 8 reps
315lbs x 5 reps
335lbs x 3 reps
Click to expand...

This is what I like to see! Your really busting your tail and it is paying off bud. Great job on the increases. I would say from what I gather from your log that the gaining strength while losing fat idea seems to working for you quite well. Keep it up bud. The only place to go from here is up...there is no doubt about it!

Cheers!
 
Day 6, I've become a cardio nazi

Today was suppose to be my first completely, non-active, R&R day. All day at work I struggled with whether I would actually rest or hit the stairs for some moderate cardio, but the monotonous idea of more stairs wasn't enough motivation to overcome my surmounting lethargy. On the drive home from work, while I was still battling whether to hit the gym for some cardio or not, I got inspired to do something I haven't done in over a year. Hit the soccer stadium and run the stadium steps at the nearby college. I drove to the stadium and it was under construction, so I threw in the towel and went home.

I was convinced this was finally going to be a completely sedentary day. 8:00pm hits and I finallly reasoned myself into taking a 5 mile walk, while listening to a Test Review Audio File on the mp3; A two-fer, I could study for school with a dual purpose of burning calories and nothing is more low intensity then a walk, and it's still a legit form of burning some kcals.

On my way out for my peaceful walk, I come across a field..... approach the field.... my feet hit the grass and with about 10 seconds of contemplation.... off I go

HIIT
150 yard sprints with 10 sec rest between intervals x 4 intervals
100 yard sprints with 10 sec rest between intervals x 5 intervals
50 yard sprints with 10 sec rest beteen intervals x 6 intervals


and I fell to the ground and layed in my sweat for about 5 min. It's a short bout, but my god is it painful and intense. So much for a rest day.... at least I didn't lift, so I kind of rested.

Recreate Mentionables:
Today was about 60 degrees, a bit chilly. I was walking around campus today, in the midst of the cold weather, when I noticed sweat gathering on my brow. I wasn't walking fast, as if I were late for something and I wasn't walking toward an anxious destination, so there were no external reasons to trigger any somatic anxiety that would result in sweat gathering on my brow. I was sweating from a walk in the cold air due to the Recreate. Yet another applause for the amazing thermo effects of this product.
 
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Day 7, AM Session

No elaborate intro, no insightful conclusions, just pain...

Morning Cardio

HIIT
150 yard sprints, w/10 secs rest between intervals x 6 intervals
100 yard sprints, w/10 secs rest between intervals x 5 intervals
50 yard sprints, w/10 secs rest between intervals x 4 intervals

I reverse pyramided my intervals from last night's 4, 5, 6 scheme, which made this hurt much, much more.

I took my normal morning dose of 2 Recreate, 2 DCP, 1 Reset AD. Then AP 20 min prior to 30g oatmeal [hit my cardio] and 50g Whey following HIIT session. Off to work.

PM Cardio and Lift still to be achieved.
 
Sounds like the fat is just melting off!
 
DAY 7, PM 2nd Session

PM Cardio

55 min run. I'm not sure how far it was, but it took me 55 min to complete it. My legs felt like lead from the very beginning, probably from the HIIT this morning. I don't think I've ever hit a reverse pyramid like that before.

Today was the first time I've gone for a run out in the streets. I haven't hit the streets since Summer, I forgot how much more difficult "real" running is compared to static cardio machines.

I'm fearing that over-training may be kicking in. I'm fatigued all day and my motivation is declining. I ran tonight out of discipline, not desire. I'm having a hard allowing myself a true rest day. Tomorrow is a group workout (I only hit the weights with my workout partners twice, maybe three times a week; that's adult life for ya), so I can't skimp on that. I'll really have to find a way to rest up SOON.
 
Day 8, AM Session

This morning I weighed in at 216lbs, so I'm gradually moving downward. A part of me still feels my weight loss progression is not reflective of the effort I invest in it, but oh well. My strength is still increasing so perhaps this is the healthy course of things for my body.

AM Cardio
GARCIA TRAIL: 1 hour 16 min. about 15 min faster then last time.

This was the ridiculously & irrationaly steep 5 mile hike I performed this past Sunday. What kills me about this hike and it's kind of funny, is that as you progress, the hill somehow continues to get steeper and steeper. If I didn't KNOW this hike, I would be a sincerely pissed off hiker, looking and waiting for a flattening or relief from the inclination, because it never comes. Ontop of that, the terrain isn't a smooth family hike trail. The trail is uneven and narrow all the way up, with the occassional giant steps to get over a big rock, or intentionally short, choppy steps when you hit loose gravel. You're against a cliff from a little less then half way point on up, so safety is defiintely on your mind. It honeslty boggles my mind that more people haven't died, or become severely injured from a fall and slide from this hike. You're not against a vertical drop, but it's sharp enough that there is no way in hell you can recover yourself until you've either (A). Slammed into a tree or rock or (B). Made your way down the mountain side. There is even one part of the hike where you have to jump over a little 4 feet fissure. 4 feet is tiny, but your jumping onto a strange pile of rocks and if you miss this jump, it's all downhill, literally.

The mental killer of this hike is the last quater mile. At a certain turn in the hike, you can see the top from where you are, so when you're in a 85% mode, it's easy to say, "I'm close enough, time to turn back down." But if you're obsessed about completion and accomplishment as I am, then no matter how dead or in true need of stopping I am, I have to finish off. However, being able to SEE the top makes it seem like a long, painful teaser, because you think it's close due it's visibility, but really, there is at least another quarter mile of slow, painful, death.

I foresee myself doing GARCIA TRAIL somewhat regularly, so from now on, I'll simply refer to this cardio session as GARCIA TRAIL and you can all imagine the physical and mental death defying liabilities I've described when you read it.

PM Cardio and PM Lift still to come.
 
Don't worry about the weight coming off slow. With the amount of strength your managing to gain while simultaneously cutting the fat, in my mind definitely means that your packing on some new muscle at the same time. So just because the scale isn't changing that quickly, just remember that it's because your dropping fat and replacing it with muscle. Keep up the awesome work bro.
 
Day 8, PM Session

Pre-workout Cardio
Stair-Stepper for 60 min on fat burner, at intensity 6

Motivation: A desire to perform a task
Discipline: Performing a task regardless if you want to or not.

Cardio today was half desire, half discipline. The first 30 min wasn't so bad. I was looking forward to doing cardio before I got started, but I've done so much stair-stepper, stair-climber, movers and shakers and I am so burnt out on them. I was over it by the end of the first 30 min, but I already told myself I was going for 60 min tonight, and I wanted to complete my goal, so I endured it. At the end of every song on the mp3, I looked to check the time. The average song is about 3 min long, so I was checking the time very frequently, which makes time stand still.

Back

Weighted Pull Ups, under-grip
BW + 25lbs x 8 reps
BW + 45lbs x 7 reps
BW + 45lbs x 7 reps

Machine, One Arm Bent Over Rows
285lbs x 7 reps (max stack)
285lbs x 8 reps
285lbs x 6 reps

Machine, One Arm High Rows
150lbs x 8 reps (max stack)
150lbs x 8 reps
150lbs x 8 reps

Lat Pull Downs, Neutral-Grip Bar
205lbs x 8 reps
220lbs x 7 reps
235lbs x 6 reps

Machine Pull Overs
120lbs x 8 reps
140lbs x 8 reps
160lbs x 7 reps

Machine, Lat Pull Downs, Standard Grip
205lbs x 8 reps
225lbs x 8 reps
235lbs x 6 reps

Straight Arm Pull Downs, Wide Grip
50lbs x 8 reps, 8 reps, 8 reps

Today was the first day I felt a detriment to my strength. My workout partner and I are about equal in strength on Back, but today he far out peformed me strength wise. However, I believe this had more to do with my nutrient intake as oppose to an actual loss in strength. I performed 1 hour 16 min cardio this morning, and the only carbs I had for the day was 40g at lunch, then I had a 60 min cardio session prior to the workout. I believe I lacked the glucose AND glycogen, therefore, my muscles were neglected the necessary fuel I required. Furthermore, my body is past due an actual rest day. Lesson learned, I'm not invincible.

Total cardio for the day 136 min

Pop Quiz​
What is the hardest thing about working out with someone who is fresh, when you've got 136 min of cardio under your belt?
(a). Trying to keep up with the amount of weight they use?
(b). Trying to keep up with their 100% energized pace?
(c). Effectively maintaining an attitude of Motivation throughout the workout, because you don't want their workout to suffer due to your personal choice to wear yourself out with low carbs, high cardio?
(d). All of the above

If you picked (d). you're absolutely right. It was a hell of a fight today, but I made sure he felt satisfied before I threw in the towel. That's what a good workout partner does. Don't compromise other people's lifts based on your personal side goals, when you know they dependent on you to bring your "A" game as a lifting partner on your scheduled workout days.
 
Day 9

Yesterday was my first official rest day, but not because I wisely chose to, but because it felt like my body literally forced it upon me. I was unexplainably lethargic from the moment I woke up, like a horribly groggy feeling when you have a painfully early appointment that day, and rather then sleeping in early, you partied all night instead, and that grogginess never went away; THE ENTIRE DAY. I couldn't move, I couldn't think and I didn't even care to move or think. The only thing I was able to do was eat.

Yesterday was my first true high calorie/carb replenish day. It was the first time I'd eaten more then 100g carbs since my previous log, seriously. Whenever I start leaning out I become a cardio-nazi and a carb-nazi, whether I know better or not, it becomes an obsessive compulsive mental state, must cardio more, must eat less carbs... My Carbs Anonymous support group member Norwegian is suppose to be helping me out, but I haven't heard from him in awhile, I just hope he isn't passed out in an alley somewhere with a loaf of bread hanging out the side of his mouth, poor kid...

Anyway, so yesterday I ingested about 300g carbs and probably double (maybe even triple) the amount of fats I normally eat. I felt my body needed a break not only from activity, but from my SS diet.

For lunch (with Anablic Pump and Pslin), I allowed myself some large fries and 3 egg rolls, which didnt taste as good as I'd fantasized about. About 40 min later, I was throwing up like I'd pounded a bottle of warm tequilla in under 20 seconds. Apparently, my body was not in the mood to allow that amount of starch and grease into the system. And I'll be honest with you guys, when that junk was coming out, I was partly feeling like shite, because it was coming out in mouth fulls, through the nose, my eyes if possible, the whole nine, but a part of me was slightly relieved I was getting rid of it. That's transparancy for you.

Prior to my high kcal day, I was 216lbs, this morning I weighed in at 219.8lbs. Of course intellectually, I know you can't put on 3.8lbs of sheer, unadultrated fat on overnight, but I'd be lying to you if I said it didn't give me an unpaid mental fvck when I saw the numbers this morning.

Today is a new day and I'm back on the Wagon. I'm praying the sun comes out so I can get me some GARCIA TRAIL.

Message to all my AMer's
"Friends don't let friends eat carbs and drive..." :drunk:
 
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Day 10 AM Session

Morning Lift

TRAPS & SHOULDERS

Front Barbell Shrugs
225lbs x 10 reps
315lbs x 10 reps
365lbs x 10 reps
405lbs x 10 reps
425lbs x 8 reps
455lbs x 6 reps

Smith, Behind the Neck Shrugs
225lbs x 10 reps
315lbs x 10 reps
405lbs x 8 reps
425lbs x 6 reps

Smith, Miliatary Press
135lbs x 10 reps
185lbs x 8 reps
205lbs x 8 reps
225lbs x 5 reps

Machine, Db-like Guided Overhead Press
125lbs x 10 reps
140lbs x 8 reps
155lbs x 6 reps

Seated Db Lat Raises
40lbs Db's x 8 reps
40lbs Db's x 6 reps
35lbs Db's x 7 reps (my form became hideous toward the end of the last set, so I had to drop the weight to preserve quality of the lift.)

Smith, Upright Rows, wide grip
135lbs x 8 reps
140lbs x 6 reps
140lbs x 6 reps

Machine, Lateral Raises
125lbs x 10 reps
140lbs x 8 reps
155lbs x 6 reps

Db's Shrugs
125lbs Db's x 30 reps (rest-pause style, 10 sec pauses. 12 reps, pause, 8 reps, pause 10 reps.)

Can you tell I'm a shrugs man? I love the look of thick, separated traps, like two pythons slithering down your upper back.

I actually intended on hitting one more exercise for traps, but I wanted to be on time for Church. Which I was and it was worth it.

Afternoon Cardio to go and it's a doozy, I'll fill you guys in if I make it back alive... no seriously, I'm brining my cell phone in case something goes wrong... no seriously....
 
Day 10 (PM Session)

Afternoon Cardio.

GARCIA TRAIL: 5 miles; 1 hour 15 min

For those of you who have been following my log, you'll know two things by this point. You'll know the challenges and liabilities that GARCIA TRAIL entails (if you don't, read back a few posts so you can appreciate the insanity which I'm about to get into), and you'll know that I have a tendency to push my physical limits in innovative and/or mentally unhealthy ways. I didn't just do GARCIA TRAIL in my normal fashion. Shorts and an Mp3 player, I modified the experience for the sake of burning off a few extra kcals and making this already challanging hike, just that much more challenging.

I decided to wear a heavy amount of clothing to keep my core temperature way up throughout the hike for the extra kcal burn. I wore 2 long sleeved underarmours, 2 long sleeve shirts, a long sleeve thermal and a jacket over it all, along with workout pants.

This is the closest I've ever felt to wearing a bench suit. Have you seen those power lift meets where the guys are wearing bench suits and they can't put their arms down because their shoulders are locked in flexion. That's how I felt, instead of my arms swaying back & forth along my side as I walked, they swung left & right in the front of me like a gorilla.

My sweat bled through both underarmours, both long sleeve shirts and into my thermal. The jacket stayed dry, just dirty as hell from tons of little pollen spots.

P.S. I feel great. I feel like I could still do something else, like a lift or HIIT, but I think I might just call it a day and let my body recover until tomorrow. What a difference it makes when your body actually has some kcals to run off of (referring to yesterday's first true high kcal/replenish day).
 
Day 11 Concentration Camp

Bi's

Preacher Curls, EZ Bar - wide grip
65lbs x 8 reps
75lbs x 6 reps
75lbs x 6 reps
85lbs x 5 reps

Free Weight Loaded Preacher Curls Machine - inside grip
70lbs x 8 reps
80lbs x 8 reps
90lbs x 6 reps
100lbs x 5 reps

Preacher Curl Machine - Straight Bar
100lbs x 8 reps
110lbs x 6 reps (too heavy)
105lbs x 7 reps (too light)
110lbs x 5 reps

Preacher Reverse Curls, EZ Bar
65lbs x 7 reps
65lbs x 6 reps
65lbs x 6 reps
65lbs x 5 reps

Concentrated Db Hammer Curls
40lbs x 8 reps
45lbs x 8 reps
50lbs x 6 reps
55lbs x 5 reps

Walked out the gym and took a 10 min drive to the nearest soccer field.

Post-Workout Cardio
HIIT
150 yard sprints w/10 secs rest between intervals x 5 intervals
50 yard sprints w/10 secs rest between intervals x 10 intervals
 
Damn, Just Damn!

Honestly man...your strength numbers are downright awesome! I love the detail and admire your desire and will to really put yourself through pure physical hell to get what you want. You don't just workout to look good with your shirt off for the ladies...you seriously do some F'ing work man. Keep it up bud!:thumbsup:

Cheers! :cheers:
 
Daaaamn, Volcom, you're abusing your body here ! Hahah, real fcukin' impressive !!

- I don't even think I'm gonna attempt to compete with that, so 'thanks' ! hahaha
 
Day 12 (AM Session)

Morning Cardio

HIIT with Speed & Agility and Plyometrics

50/50's High Knees/Butt Kickers w/10 secs rest between intervals
(1 interval = 50 yards out high knees, butt kickers 50 yards back in) x 5 intervals

50/50's Power High Skips/Sprints w/10 secs rest between intervals
(1 interval = 50 yards out power high skips, sprint back 50 yards) x 5 intervals

50/50's Back Peddle/Sprints w/10 secs rest between intervals
(1 interval = 50 yards out back peddles, sprint in 50 yards) x 5 intervals

PM Lift to be completed
PM Cardio is still in question (I have a VO2 max test tomorrow and I want to be able to perform well)
 
Wow man...some impressive stuff goin on in here
 
You must spread some Reputation around before giving it to VolcomX311 again.
Great detailed log man!!!!!!!!
 
Day 12 (PM Session)

BIG BAD CHEST (with an uncharacterisically heavy emphasis on the decline portion of the chest)

Flat Bench
275lbs x 8 reps
315lbs x 4 reps
365lbs x 2 reps
395lbs x failed attempt. (I was half way up when I hit a wall. My workout partner let me fight it for a second or two, but it wasn't going upward at all. It was all I could do just to keep it from coming back down on me. I pushed and push with all that I am, and I felt myself starting to black out, so my workout buddy finally racked it.)

Weighted Dips
BW + 45lbs x 10 reps
BW + 70lbs x 8 reps
BW + 90lbs x 7 reps
BW + 115lbs x 5 reps

Free Weight Loaded Dips Machine. (I positioned myself facing away from the machine and tilted forward a bit in order to re-direct the stress to the decline portion of my chest, rather then having the primary stress placed over the tri's.)
270lbs x 8 reps
320lbs x 7 reps
340lbs x 5 reps

Decline Db Flies
40lbs Db's x 8 reps
50lbs Db's x 7 reps
60lbs Db's x 5 reps

Incline Hammer Press
230lbs x 8 reps
270lbs x 6 reps
290lbs x 5 reps

Touched on Shoulders

Standing Military Press
135lbs x 8 reps
155lbs x 6 reps
135lbs x 7 reps

SUPERSETS
Standing Db Lateral Raises; superset into Seated Bent Over Lateral Raises
40lbs Db's x 8 reps lat raise, x 8 reps seated bent over LR
45lbs Db's x 6 reps lat raise, x 6 reps seated bent over LR
50lbs Db's x 5 reps lat raise, x 5 reps seated bent over LR

That superset is pain like no other, especially with that heavy @$$ weight for lat raises. Good workout. My flat bench was a bit disappointing, but my chest strength (at 216lbs) is the same as my 235lbs workout partner (a once 245lbs college linebacker), so I won't complain too, too much.
 
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Damn impressive workout bro. Keep doing what your doing and 405 will be yours in no time. Damn this makes me want to go lift now.

You must spread some Reputation around before giving it to VolcomX311 again.
Click to expand...
 
* You must spread some Reputation around before giving it to metroba again.

* You must spread some Reputation around before giving it to hman85 again.

* You must spread some Reputation around before giving it to TerribleTowel again.

I appreciate all the encouragement guys.
 
You could've got 400!

VolcomX311 said:
BIG BAD CHEST (with an uncharacterisically heavy emphasis on the decline portion of the chest)

Flat Bench
275lbs x 8 reps
315lbs x 4 reps
365lbs x 2 reps
395lbs x failed attempt. (I was half way up when I hit a wall. My workout partner let me fight it for a second or two, but it wasn't going upward at all. It was all I could do just to keep it from coming back down on me. I pushed and push with all that I am, and I felt myself starting to black out, so my workout buddy finally racked it.)

Weighted Dips
BW + 45lbs x 10 reps
BW + 70lbs x 8 reps
BW + 90lbs x 7 reps
BW + 115lbs x 5 reps

Free Weight Loaded Dips Machine. (I positioned myself facing away from the machine and tilted forward a bit in order to re-direct the stress to the decline portion of my chest, rather then having the primary stress placed over the tri's.)
270lbs x 8 reps
320lbs x 7 reps
340lbs x 5 reps

Decline Db Flies
40lbs Db's x 8 reps
50lbs Db's x 7 reps
60lbs Db's x 5 reps

Incline Hammer Press
230lbs x 8 reps
270lbs x 6 reps
290lbs x 5 reps

Touched on Shoulders

Standing Military Press
135lbs x 8 reps
155lbs x 6 reps
135lbs x 7 reps

SUPERSETS
Standing Db Lateral Raises; superset into Seated Bent Over Lateral Raises
40lbs Db's x 8 reps lat raise, x 8 reps seated bent over LR
45lbs Db's x 6 reps lat raise, x 6 reps seated bent over LR
50lbs Db's x 5 reps lat raise, x 5 reps seated bent over LR

That superset is pain like no other, especially with that heavy @$$ weight for lat raises. Good workout. My flat bench was a bit disappointing, but my chest strength (at 216lbs) is the same as my 235lbs workout partner (a once 245lbs college linebacker), so I won't complain too, too much.
Click to expand...

Ok bud, its no secret now that your a possessed demon, or freak of nature when it comes to strength. Anyway, I honestly think you could have got 400 up, but the reason you struggled with the 395...you did 4 reps of 315 and then jumped to 365 for 2....you were taxed...simple as that. Now say if you went from the 315 to 400...hell you might even put 2 reps of that up. Besides...starting out with 8 reps of 275 seriously does kick your ass. Nonetheless, still one hell of an impressive workout overall bud. Keep on kicking some ass...hell seeing some of your numbers makes me feel like a chump...lol.

Cheers!:cheers:
 
SamBoz19 said:
Ok bud, its no secret now that your a possessed demon, or freak of nature when it comes to strength. Anyway, I honestly think you could have got 400 up, but the reason you struggled with the 395...you did 4 reps of 315 and then jumped to 365 for 2....you were taxed...simple as that. Now say if you went from the 315 to 400...hell you might even put 2 reps of that up. Besides...starting out with 8 reps of 275 seriously does kick your ass. Nonetheless, still one hell of an impressive workout overall bud. Keep on kicking some ass...hell seeing some of your numbers makes me feel like a chump...lol.

Cheers!:cheers:
Click to expand...

Thanks man. I thought the same thing you just said. I may consider a 5x5 scheme on my bench and see if it helps. Try the power lifters approach. I've never been one to try and max out on 1RM, but I've never been this strong before, so I'm just curious to see what I can put under my belt. Once I go back to a more hypertrophic, higher volume bodybuilder scheme, I'll never see anything I can't press more then 8 times, so while I'm lifting uncharacteristically heavy, I'd like to see where I can go with it.

If I can be 200lbs with a 405 max (as an unofficial power lifter) I'd feel truly pimp
 
Your a pimp already with those numbers
 
Day 13 (AM & PM Cardio)

AM Cardio
I wouldn't really consider this cardio, but I took a VO2 max this morning. It was actually a pretty punishing test and on top of that, I was very disappointed with my score. I suppose because I've been doing so much darn cardio, I thought I'd have a pretty decent VO2 max, but my VO2 max is like average+. The average for males between 21-29yrs old is like 40-45, I got a 50, which barely puts me above the norm.

I guess all my cardio sessions are all heart, not heart + lungs. I know it's not a big deal, but I think the athletic competitive mentality makes me want to crush any kind of physical test I take.

For example, on the windgate test, which is a test of anaerobic power (VO2 max is aerobic fitness), the average windgate results for a male was about 800 jules of power. I scored 1,007 jules, which was literally, off the charts. My score went beyond the charts they had to translate my score with, so I totally pimped that. It's almost impossible to have it all, an anaerobic stud and a Lance Armstrong VO2 max stud, but I was disappointed nonetheless.

Remember that Adam guy I told you guys about, the one where I totally pulled off a Disney Movie win at the end of our 1 mile sub-maximal VO2 max indicator test? He takes the VO2 max test next, he's about 165lbs and chances are he's going to better my VO2 max score and be smug about it. Maybe I'll just do a quick rear lat spread on him as soon as he gets off the treadmill, haha.


PM Cardio
Stair-Climber for 30 min on fat burn intensity 7. (I must admit, thinking my VO2 max was average psychologically messed with my head and I think it made my cardio average)
 
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Day 14, bleep my VO2 max

I performed this session of HIIT on a turfed track at the nearby college.

AM Cardio
HIIT with some S&A/Plyometrics

200's!!! Back Peddles/Sprints w/10 secs rest between intervals
(1 interval = 100yds back peddle, directly into 100yds sprint back) x 5 intervals

200's!!! Power High Skips/Sprints w/10 secs rest between intervals
(1 interval = 100yds power high skips, directly into 100yds sprint back) x 3 intervals

100 yard sprints w/10 secs rest between intervals x 5 intervals

For the record everybody, I don't rest between exercises. I maintain a 10 seconds rest when I transition into the next exercise. It's a 10 seconds rest count from start to finish.

Forget my VO2 max. I suppose I'm okay with being all heart; my lungs and vascular system better keep up.

PM Lift: to be done.

WEIGHT UPDATE:
I'd like to report that I have hit the 215lbs mark. Which makes my total fat loss 15lbs so far. On top of that, I can confidently say that I am also stronger at 215lbs, then I was 230lbs. I have my off days, but those are usually a matter of lack of nutrition in conjunction with too much cardio; which is a double edged sword against heavy lifting. I normally experience a detriment to strength by the 3rd day of no carbs. My body gives me a big F*U* when I have no immediate sugar or even stored glycogen to call on when I try to lift heavy sometimes. Once I nail the nutrition regiment I'll be golden. But macronutrient issues aside, I am definitely the strongest I've been.

The last time I tried my 1RM bench (this last Tuesday) was on my 2nd day of no carbs (on top of some already heavy hitting sessions of cardio) and I still managed to do alright. I appreciate all the encouragement guys. I'll be back tonight to report on my lifts.

RECREATE MENTIONABLES
I have to retract some statements at some level that I've made about Recreate's stim effect. I've made plenty of mention that Recreate's stim effect is a damn near sedative to me, HOWEVER, I need to mention two very important things. Number one, Recreate IS a low stim supplement, but maybe not as bad as I've made it out to seem. I started RECREATE, coming off of an Ephedrine HCL, Yohimbine HCL, Adrenalean stack, that is like the Indy 500 of stim stacks. I did taper off this Indy Car Stack for one week before starting RECREATE, however, my body's last impression of a stim experience was an extraordinarily powerful one. No single supplement had a chance to compare with that kind of a stack, let alone an intentionally lower stim'd supp like Recreate. I wanted to offer a fair contrast once I came to this realization. Recreate might be just right for some or most people, but my initial impressions could have been extravagantly tainted by my very recent experience with a Rocket Fuel Stack.
 
335 x 3, weighing 217. I'd say the muscle preservation is going quite well. :thumbsup:

Good lord, man. When's the next weigh-in? Also, did you buy two bottles of Recreate, or just one?
 
MrBrightside said:
335 x 3, weighing 217. I'd say the muscle preservation is going quite well. :thumbsup:

Good lord, man. When's the next weigh-in? Also, did you buy two bottles of Recreate, or just one?
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This is my current weight to strength ratio. I'm currently 215lbs and my bench this last Tuesday went like this:

Flat Bench@215lbs
275lbs x 8 reps
315lbs x 4 reps
365lbs x 2 reps
395lbs x failed attempt

This was my strength at the second day of no carbs and tons of cardio, so I'm assuming I may be a tad bit stronger fresh and with carbs in my blood.

I bought 3 bottles of Recreate.
 
Very impressive, Volcom ! Insane dedication, and great variations in your training !

Where ya gonna stop ?! When is it good enough ? What's your ultimate goal ?!
 
Day 14 (PM Session)

Quasi-Legitimate Back Workout.
(I'm still struggling with low back problems. It comes and goes so I get weary of super-aggravating a re-aggravated L2 slip disc injury. It's hard for me to feel I hit a legitimate back workout if I don't hit heavy deads and heavy rows, but right now I have to choose and I'm not sure how far I can push it yet)

Bodybuilder Deads
- I sort of dubbed these bodybuilder deads myself, it's not an official term.
- ROM = Bar goes beyond the knees to the half way point of the shins, but never touches the ground and back to full extension. I normally do them power lifter style, touches the ground and back up, but I was afraid of that sudden stop at the bottom sending an unwanted jolt to my questionable lumbar.) The real challenge with these is in the eccentric portion of the lift. Trying to slow down 400lbs+ then pulling it back up working against 400lbs+ of downward momentum when you're that low to the ground is killer; I really hate having to lower it so slowly rather then allowing some lee way on the come down when I lift it power style. Of course I don't just drop it when I lift power style, but I definitely don't have to expend so much energy on tightly controlling the pace of the eccentric force. I seem to lose that animalistic edge when I have to focus so much, too much cognition and not enough testosterone.

BB DEADS
225lbs x 12 reps (more so a light warm up)
315lbs x 8 reps (more so a heavy warm up)
405lbs x 5 reps (I can hit these for 10 reps and I usually do in a high volume regiment, but I was trying to save myself; I take that back, I can't do 10 reps of these BB style, but most definitively with power style)
425lbs x 4 reps
455lbs x 3

Weight Pull Ups - Neutral Grip
BW + 45lbs x 6 reps
BW + 45lbs x 6 reps
BW + 45lbs x 6 reps (this was a personal best with these, I normally pyramid these starting with 25lbs, add dime, add dime; this was my first time hitting them with 45lbs strapped on across the board).

Hammer, Behind the Neck Lat Pull Downs
180lbs x 10 reps
230lbs x 8 reps
270lbs x 7 reps

Hammer, One Arm High Rows
90lbs x 8 reps each arm
115lbs x 8 reps each arm
135lbs x 6 reps each arm

Lat Pull Downs - Close, underhand grip
200lbs x 10 reps
220lbs x 8 reps
240lbs x 6 reps

Lat Pull Downs - Standard, VERY wide grip
200lbs x 10 reps
210lbs x 8 reps
220lbs x 6 reps

My lower back does feel a bit funky, but I'll live. Not the most impressive numbers on deads, bodybuilder style or not, but I'm catering to an injury and my only carbs for the day were 30g oats this morning with AP, so I'm trying my best with what I got.
 
Norwegian said:
Very impressive, Volcom ! Insane dedication, and great variations in your training !

Where ya gonna stop ?! When is it good enough ? What's your ultimate goal ?!
Click to expand...

My ultimate goal? We tell of stories around the camp fire, or lores if you will, about "the Norse with ab vascularity" with lyres and harp. I really enjoy that story and after awhile I started to think, why not me? I want people to sing myths about my ab vascularity too, hehe. I have strange humor, you can just ignore me in times like this.

I want to push until my body stops adapting to this particular regiment of punishment. I'll probably be pushing my Recomp well into the summer. I already have a different approach to Recomp lined up. JungleWare/X-factor/Drive/RPM base as a Recomp regiment. I know, who uses bulk supps to Recomp? Or half a bulk stack, half multi faceted stack... I don't know, but I've already tried the bulk route with all those supps. Hypertrophic lifting regiment, super-caloric diet, no cardio.... but I'm going to see what will happen if I maintain or exceed what I'm doing now, in terms of cardio and heavy lifting with what that stack has to offer, but just for 1 mo. There's a good chance AP/Pslin be hanging around too, because I'll definitely up my carbs a bit during this mo.

I'm sure I'll be on plenty of stims, RPM and something else for a throughout the day stim, maybe just caffeine, because JW is a heavy sedative for me. The lethargy kills. Which is why I'm going to try this stack. I have a left over bottle of JW from my first bulk log, but the lethargy after the end of my first bottle was unbearable, and my 2nd bottle is collecting dust, so it's either let the JW expire or experiment with some unconventional hypothesis. I know Drive/X-factor make for a killer combo, which I already have in my possession, so the JW is just thrown in there because its nearing use it or lose time. OHHHHH and Retain 2. I bought the Retain 2 for this current cutting stack, but then I realized Recreate has a cortisol binding ingredient in it already and I didn't want to over kill the anti-cortisol aspect, so I have Retain 2 and Lean Xtreme lying in wait.

I have a huge collection of goodies bro. If anybody wants a Kilo of Creatine Ethyl Ester aka table salt, you can have it, just PM me your info and it's yours. I've only used 2 servings from that Kilo.

Anyway, that's the future. Right now, I still have goals to reach, like weighing 205lbs with a 405lbs bench. I would like to set a Dead lift goal in my near future, but right now it's a grey area due to my back.

P.S. Wouldn't that be an interesting Recomp though? Junglewarfare, Retain 2, X-factor, Drive/RPM & AP, with Drive/RPM, Lean Xtreme as a very minor PCT. I don't know, I haven't got it all figured out, but I am brain storming.
 
Day 15

AM LIFT

Bi's (with an emphasis on brachioradialus & extensor(s))

Db Hammer Curls
60lbs Db's x 8 reps
65lbs Db's x 6 reps
70lbs Db's x 5 reps

Barbell Reverse Curls
85lbs x 8 reps
95lbs x 7 reps
100lbs x 6 reps

Db Concentrated Curls
50lbs Db's x 10 reps
55lbs Db's x 8 reps
60lbs Db's x 6 reps

Free Weight Loaded, Preacher Curl - Rope Grip
70lbs x 8 reps
75lbs x 7 reps
75lbs x 6 reps

Cable Reverse Curls - EZ Bar Grip
120lbs x 10 reps
140lbs x 8 reps
160lbs x 5 reps

Machine, Preacher Curls - Hammer Grip
110lbs x 6 reps
100lbs x 7 reps
105lbs x 6 reps
 
Prelude to The Triple Crown

I've had some fun concocting new & exciting ways to push my body to new limits. My latest achievement was the Bench Suite Attire hike up Garcia Trail and before that, The Double, Double. Tomorrow, if everything goes well, I'm going to attempt The Triple Crown. I'll share what it is if I get the chance to attempt it. However, I will tell you that I intend on taking 30g of BCAA and 30g of Leucine in three doses in order to prevent any serious catabolism. I also plan on eating oatmeal twice and probably about 100g of Whey by the end of it all.

It all has to be timed right so I can take replenishing macronutrients/aminos and catablic preventative macronutrients/aminos, while not allowing too much down time so my heart doesn't slow so much that I crash before I complete all three phases of The Triple Crown. Hmmm..... and I believe the weather out here will be nearing 90 degrees, which will make it all the more interesting (and potentially greater kcals burn).

Wish me luck guys, I hope to accomplish The Triple Crown tomorrow, which will put all my achievements so far to shame.
 
Triple Crown .. Been there, mastered that ! Hahaha, jk, bro, have fun with that ! And enjoy a painful weekend in every sense of the word .. pain ... ;)
 
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