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

Hmm...triple crown??? I can't wait to see what you have up your sleeves this time Volcom. Wishing you luck in your new experiment.
 
Good Luck!

VolcomX311 said:
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.
Click to expand...

Good luck bud, and I'm anxious to hear about what this triple crown is and to see how well you do.

Cheers Bud!:cheers:
 
VolcomX311; said:
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.
Click to expand...

Awesome and all the best! Your system will be challenged to absorb all that efficiently...:)
 
Day 16 THE TRIPLE CROWN

THE TRIPLE CROWN

1st CROWN
Crack of Dawn AM Cardio

HIIT

150 yards sprints w/10 secs rest between intervals x 5 intervals

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

50/50’s Back Peddle/Sprints w/10 secs rest between intervals
(1 interval = 50yds back peddle, into 50 yds sprint) x 5 intervals

50 yards sprints w/10 secs rest between intervals x 5 intervals

[20 intervals with 10 seconds rest between intervals and spint variations from beginning to end. 2,000 YARDS SPRINTED.]

2nd CROWN
Morning Lift

Shoulders
Military Press
135lbs x 15 reps
185lbs x 8 reps
205lbs x 6 reps
225lbs x 5 reps

Hammer Shoulder Press
180lbs x 8 reps
200lbs x 6 reps
230lbs x 5 reps
Db Press Machine
155lbs x 8 reps
170lbs x 6 reps
185lbs x 5 reps

Standing Cutler Db Lateral Raises
40lbs Db’s x 8 reps
45lbs Db’s x 6 reps
50lbs Db’s x 5 reps

Seated, Standard Db Lateral Raises
30lbs Db’s x 8 reps
35lbs Db’s x 6 reps
35lbs Db’s x 6 reps

Db Upright Rows
50lbs Db’s x 8 reps
60lbs Db’s x 6 reps
70lbs Db’s x 6 reps

Machine, Lateral Raises
155lbs x 8 reps
170lbs x 6 reps
170lbs x 5 ½ reps

Db Shrugs
This Challenge goes out to NORWEGIAN because he’s in a high volume scheme

125lbs Db’s x 30 reps, rest-pause (20 reps*10 secs pause*10 reps)

125lbs Db’s x 30 reps (15 reps*10 secs pause*15 reps)

125lbs x Db’s x 30 reps (10 reps*10 secs pause*10 reps*10secs pause*10 reps)

What? I can’t hear you, my traps are covering my ears. Why the ultra high rep scheme in the middle of a strength routine? I can’t do heavy shrugs due to my unstable lower back, so I went the opposite extreme.

Have fun with this Thomas, you need truly strong forearm flexor(s) to pull this off. Which I’m sure you have.

3rd CROWN
Morning Cardio

GARCIA MOUNTAIN TRAIL, 5 miles, 1 hour 26 min

Conclusion:
This guys was my Triple Crown Challenge. That's variation in it's full spectrum. Slow Oxidative, Fast Oxidative Glycolitic and Fast Glycolitic energy systems were all primarily targeted at one point or another. It is now 1:04pm and my morning activities are finally completed.

Side Details:
During the HIIT, in the middle of my first 100 yard sprints, a nat flew into my right eye, so I had to run with one eye for awhile. I only had about 10 seconds between the intervals to tug on my eye lash and try to get that bugger out of there, but it wasn't working and just got frustrating, so I shut my eye and drowned that sucker. When I got home, sure enough that nat was flushed out and dead, right below my eye.

During my lift I really felt the lack of sugar from my HIIT I performed just prior to come lift. My energy leve was okay, but my muscles lacked explosiveness big time.

During Garcia Mt. Trail, you know when you sweat a ton, little black bugs get stuck to your skin and drown or squirm around in your sweat. Well I think a bug got stuck somewhere in the middle of my back where I couldn't reach and that SOB kept biting me until it drowned. Bad luck with bugs today!

I'm still feeling pretty good right now, I'm sure once my heart rate drops, my curculation slows and my lungs relax, I'll be paying for it in a major way with a crash of a lifetime, but it's worth. One more achievement in the record books!

Edit: Today I switched to my size small lifting belt. I haven't been able to fit in that thing since Christmas. My size medium lifting belt is too big now, so it's good to know the mid section is trimming.
 
Day 17

Day After TRIPLE CROWN.

I was considering a rest day, but I decided maybe just some lifting with no cardio will be good enough.

Bi's

EZ Bar Curls
80lbs x 10 reps
90lbs x 8 reps
100lbs x 6 reps
110lbs x 4 reps

EZ Bar Preacher Curls
90lbs x 10 reps
100lbs x 8 reps
110lbs x 6 reps

Db Concentration Curls
40lbs x 10 reps
45lbs x 8 reps
50lbs x 6 reps
55lbs x 5 reps

Machine, One Handed High Curls
80lbs x 8 reps
90lbs x 6 reps
100lbs x 6 reps
 
Bro, I gotta ask by now .. what do you feed yourself each day ? How the hell do you recover from these kinds of extreme training days ? How many meals ? Shakes ?

Impressive, man ! Continue with this kind of dedication and workout ethics, and the sky's the limit ..
 
Norwegian said:
Bro, I gotta ask by now .. what do you feed yourself each day ? How the hell do you recover from these kinds of extreme training days ? How many meals ? Shakes ?

Impressive, man ! Continue with this kind of dedication and workout ethics, and the sky's the limit ..
Click to expand...

My diet isn't anything extraordinary. I quasi-carb cycle right. I make the mistake of extending my low carb days too long and I don't ingest enough carbs during my replenish days. I spend most of my current life in a carb deficit, which isn't the best approach, but you know the mentallity goes... However, there are days when my body is screaming for it, and I don't ignore that demand. If I feel hypo, which I have on a few occassions, then I replenish, or if I feel far too lethargic and there's no good reason for it, I carb up. Apart for emergencies, I'm low, low carbs, high proteins, low fats.

I only do these extreme days once or twice a week, or I would die.

What keeps me going is simply "the desire." When I get hungry for something, I really go after it. I'm sure you can completely relate. I'm trying to lean down and I've been "trying" long enough to where I have a "I'm lean" mentallity, but that mentallity sits ontop of an uncompleted project, so I can push and push and push until my body compositin is aligned with my mentallity. Having that hunger is a powerful force, but when the hunger has you, it's astronimically, motivationally sustaining. Being able to share it with you guys actually helps to motivate me, I feel like I have accountability partners (whatever I do, I'm let'n the guys know about it and I'm going to be integral about it, so I better hit it hard and hit it right)

Damn that's a motivating speech! haha.
 
Day 19 (1st Session)

Traps

Barbell Shrugs
225lbs x 15 reps
315lbs x 12 reps
365lbs x 10 reps
405lbs x 10 reps
425lbs x 8 reps
455lbs x 6 reps

Free Weight Loaded Shrugs Machine
270lbs x 10 reps
360lbs x 10 reps
450lbs x 8 reps
500lbs x 6 reps

Db Shrugs
125lbs Db's x 25 reps
125lbs Db's x 20 reps
125lbs Db's x 15 reps

One Arm, Smith Barbell Shrugs
135lbs x 15 reps, each side
155lbs x 12 reps, each side
185lbs x 10 reps, each side

I've been neglecting my traps lately due to my lower back, so I thought if I focused on it while my lumbar was fresh, then I'd be alright.

A gym buddy of mine who hasn't seen me in about a month or two, when I still weighed around 225lbs, told me I was looking bigger this morning. I told him I actually dropped down to 215lbs and he said I look more like 230. That always happens when I start to lean out, people start thinking I'm sizing, but that's what happens when the fat peels and the muscle depth starts to show. You "LOOK" bigger.

Cardio and Bench tonight.
 
For your diet try this:

14 day base diet, so higher than normal carbs and calories, but fat around 10-15% of total calories, then for 10 days 50-100 carbs a day still keeping fat low, then 1 cheat meal, and repeat. I got this from an IFBB pro that trains at my gym now he gave me some awesome diet advice. So for example i'll eat 3100 calories 350g's protein 300 carbs 60fat, then 2400 calories 475g's protein 100 carbs 50 fat, (rough idea on the second macros, lol). He said to worry about building the muscle so now i'm doing as he suggested and it's sooooo nice to have my strength climbing faster and some muscle fullness back, and cardio is 45minutes 4 times a week on complete empty on the stepper as per his advice. I pop some Leviathan reloaded before my cardio but i use it sparingly, i'll switch to Recreate once it arrives, but ya you get the idea.
 
CHAPS said:
For your diet try this:

14 day base diet, so higher than normal carbs and calories, but fat around 10-15% of total calories, then for 10 days 50-100 carbs a day still keeping fat low, then 1 cheat meal, and repeat. I got this from an IFBB pro that trains at my gym now he gave me some awesome diet advice. So for example i'll eat 3100 calories 350g's protein 300 carbs 60fat, then 2400 calories 475g's protein 100 carbs 50 fat, (rough idea on the second macros, lol). He said to worry about building the muscle so now i'm doing as he suggested and it's sooooo nice to have my strength climbing faster and some muscle fullness back, and cardio is 45minutes 4 times a week on complete empty on the stepper as per his advice. I pop some Leviathan reloaded before my cardio but i use it sparingly, i'll switch to Recreate once it arrives, but ya you get the idea.
Click to expand...

thanks for the suggestion CHAPS, I may give it a go.
 
CHAPS said:
For your diet try this:

14 day base diet, so higher than normal carbs and calories, but fat around 10-15% of total calories, then for 10 days 50-100 carbs a day still keeping fat low, then 1 cheat meal, and repeat. I got this from an IFBB pro that trains at my gym now he gave me some awesome diet advice. So for example i'll eat 3100 calories 350g's protein 300 carbs 60fat, then 2400 calories 475g's protein 100 carbs 50 fat, (rough idea on the second macros, lol). He said to worry about building the muscle so now i'm doing as he suggested and it's sooooo nice to have my strength climbing faster and some muscle fullness back, and cardio is 45minutes 4 times a week on complete empty on the stepper as per his advice. I pop some Leviathan reloaded before my cardio but i use it sparingly, i'll switch to Recreate once it arrives, but ya you get the idea.
Click to expand...

Very interesting diet idea Chaps, thanks for posting it. So if I understand it correctly, it's a total 24 day cycle with the first 14 days being a standard low fat above maintenance diet, then for the last 10 days drop your calories below maintenance while keeping fats and carbs low.
 
VolcomX311 said:
Traps

Barbell Shrugs
225lbs x 15 reps
315lbs x 12 reps
365lbs x 10 reps
405lbs x 10 reps
425lbs x 8 reps
455lbs x 6 reps

Free Weight Loaded Shrugs Machine
270lbs x 10 reps
360lbs x 10 reps
450lbs x 8 reps
500lbs x 6 reps

Db Shrugs
125lbs Db's x 25 reps
125lbs Db's x 20 reps
125lbs Db's x 15 reps

One Arm, Smith Barbell Shrugs
135lbs x 15 reps, each side
155lbs x 12 reps, each side
185lbs x 10 reps, each side

I've been neglecting my traps lately due to my lower back, so I thought if I focused on it while my lumbar was fresh, then I'd be alright.

A gym buddy of mine who hasn't seen me in about a month or two, when I still weighed around 225lbs, told me I was looking bigger this morning. I told him I actually dropped down to 215lbs and he said I look more like 230. That always happens when I start to lean out, people start thinking I'm sizing, but that's what happens when the fat peels and the muscle depth starts to show. You "LOOK" bigger.

Cardio and Bench tonight.
Click to expand...

Hahaha, bro, I wasn't exactly thinking I'd see a ~20-set traps-only routine when you said my 30-rep sets gave you inspiration, but hell, you just HAD to set the new standard, huh ?! LOL. It's awesome to see the un-traditional One-arm Smith Barbell Shrugs, I haven't stumbled upon anyone who's done those in years ! I'm a big fan of then, but seem to have forgotten they exist. My traps are really responding to my current variations of seated and standing dumbbell shrugs and some barbell shrugs, so I guess I've been content with what I was doing.. But come next back and/or shoulder day ... ;)
 
Norwegian said:
Hahaha, bro, I wasn't exactly thinking I'd see a ~20-set traps-only routine when you said my 30-rep sets gave you inspiration, but hell, you just HAD to set the new standard, huh ?! LOL. It's awesome to see the un-traditional One-arm Smith Barbell Shrugs, I haven't stumbled upon anyone who's done those in years ! I'm a big fan of then, but seem to have forgotten they exist. My traps are really responding to my current variations of seated and standing dumbbell shrugs and some barbell shrugs, so I guess I've been content with what I was doing.. But come next back and/or shoulder day ... ;)
Click to expand...

I like the One Arm, Smith Barbell Shrugs too. When my aim is 8-15 reps, the 125lbs Dbs just aren't enough, but I love that lateral shrug motion, as oppose to the front or rear shrugs, so I used to hit the One Arm Smith pretty heavy. I've taken them as high as 275lbs (like a 275lbs Db) but I learned you have to be careful at that weight. I had to learn to focus HEAVILY on a tight shrugging motion, because jerking will lead to a thoracic region sprain, and I also learned I had to stand as close to the bar as possible to keep the gravitational force as close to the mid-line of my body as possible, otherwise the lumbar gets taxed on one side and that's no good either. Once you get the safety mechanisms down, this is one of my favorite shrug workouts. Plus, when people see you shrugging 4 plates & 2 quarters with one arm (and with real ROM) it looks nasty.
 
Day 19 (2nd Session)

30 min on Stair-Climber, fat burn intensity 7.

I didn't want to push too hard today and I opted out of lifting again. I need to savor some energy because I have finals projects to work on tonight (I'm at the university computer lab at the moment). My whole week might be a less then usual schedule due to academic demands. I'll most likely be back on track after Friday, I should (BETTER) be done with all my projects by then.
 
VolcomX311 said:
30 min on Stair-Climber, fat burn intensity 7.

I didn't want to push too hard today and I opted out of lifting again. I need to savor some energy because I have finals projects to work on tonight (I'm at the university computer lab at the moment). My whole week might be a less then usual schedule due to academic demands. I'll most likely be back on track after Friday, I should (BETTER) be done with all my projects by then.
Click to expand...
In the same boat man. Keep up the hard work and we'll get through it.
 
VolcomX311 said:
...I'll most likely be back on track after Friday, I should (BETTER) be done with all my projects by then.
Click to expand...
Wish you success, bud! :thumbsup:
 
Day 20

It's weird to say "all I did was lift today," but it's true. I normally workout about 3 times a day, 2 cardio + 1 lift session, but school demands my energy and attention for the moment.

CHEST

Flat Db Press
105lbs Db's x 8 reps
110lbs Db's x 6 reps
120lbs Db's x 5 reps

Incline Db Press
100lbs x 8 reps
105lbs x 5 reps
105lbs x 6 reps

Weighted GIRONDA Dips
BW + 25lbs x 8 reps
BW + 25lbs x 7 reps
BW + 25lbs x 7 reps

Weighted Traditional Dips (with a slant forward)
BW + 45lbs x 8 reps
BW + 45lbs x 7 reps
BW + 45lbs x 6 reps

Hammer Wide Press
270lbs x 8 reps (I think the GIRONDA's jacked me. 270lbs is normally a formality set, but I was genuinely struggling)
290lbs x 7 reps
310lbs x 6 reps

Hammer Incline Press
180lbs x 8 reps
200lbs x 7 reps
220lbs x 6 reps

Machine Flies
145lbs x 10 reps
160lbs x 10 reps
175lbs x 10 reps
190lbs x 8 reps
205lbs x 6 reps

I tried out these GIRONDA Dips for the first time today. I actually first heard and read about them on a thread here at AM just a couple days ago. Theoretically, the GIRONDA style places even more stress on the lower/wide portion of the chest then slanted dips, so I figured what the heck. The GIRONDA Dips are much more difficult then traditional dips. I was struggling with the 25lbs on the GIRONDA's when I can normally go as high as 115lbs on the traditional, slanted dips. We'll see how I feel tomorrow, my workout partner seemed to love them.

My strength wasn't quite there today and I think it's a matter of diet. I'm not doing an appropriate job at ingesting enough carbs and my strength shows for it on major muscle days like chest and back. Other factors that could have effected my strength today was yesterday I had a case of food poisoning. I was in agony and sweating like crazy until who knows when in the morning and I had to be up early, so I was/am SEVERELY lacking sleep. I have back on Friday and I intend on going in with the appropriate weaponary, some carbs in my system.
 
Day 21 (PM DOUBLE Cardio)

Drove to the nearby Soccer Field.

HIIT
10 seconds rest between each interval, including transitions from sprint variation to sprint variation; from begining to end.

200 yard sprints x 3 intervals

50 yard sprints x 3 intervals

150 yard sprints x 3 intervals

50 yard sprints x 3 intervals

100 yard sprints x 3 intervals

50/50's back peddle/sprints x 3 intervals

1,950 yards sprinted

Got in the car and drove 10 min straight to the gym. Got on the stairclimber still sweating from the HIIT.

STARIMASTER
30 min on Stairmaster at fat burner intensity 7.

Got back in my car and drove back to the same soccer field for some Plyometrics, but there was a group of guys playing soccer. Drove to a nearby college's track & football field, closed.... Drove back to the soccer field and considered doing the Plyometrics in the very large parking lot, thought that'd be too wierd ANNNND my heart rate dropped and crashed, so I had to go home.

I'm going to be honest guys, I really wanted to hit 60 min on the stairmaster and I couldn't. It's been awhile since I've set my mind to an objective and couldn't successfully accomplish it, which is why I was searching out a field so bad to make up for it with Plyo's, but it didn't work out today.

On the up note, my HIIT was off the chains. I normally do a reverse pyramid, or a "Y pattern," toughest, longest sprints first and wind it down, but today I thought, "what if I tapered the sprints in between the larger sprints and maybe I can extend my HIIT, so I performed an "X pattern" tapering my sprint veriation between each giant set. I think it helped a bit to allow me to extend my HIIT, while sustaining the high intensity premises, high heart rate and lactic acid still at it's edge.
 
Holy Christ!

VolcomX311 said:
THE TRIPLE CROWN

1st CROWN
Crack of Dawn AM Cardio

HIIT

150 yards sprints w/10 secs rest between intervals x 5 intervals

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

50/50’s Back Peddle/Sprints w/10 secs rest between intervals
(1 interval = 50yds back peddle, into 50 yds sprint) x 5 intervals

50 yards sprints w/10 secs rest between intervals x 5 intervals

[20 intervals with 10 seconds rest between intervals and spint variations from beginning to end. 2,000 YARDS SPRINTED.]

2nd CROWN
Morning Lift

Shoulders
Military Press
135lbs x 15 reps
185lbs x 8 reps
205lbs x 6 reps
225lbs x 5 reps

Hammer Shoulder Press
180lbs x 8 reps
200lbs x 6 reps
230lbs x 5 reps
Db Press Machine
155lbs x 8 reps
170lbs x 6 reps
185lbs x 5 reps

Standing Cutler Db Lateral Raises
40lbs Db’s x 8 reps
45lbs Db’s x 6 reps
50lbs Db’s x 5 reps

Seated, Standard Db Lateral Raises
30lbs Db’s x 8 reps
35lbs Db’s x 6 reps
35lbs Db’s x 6 reps

Db Upright Rows
50lbs Db’s x 8 reps
60lbs Db’s x 6 reps
70lbs Db’s x 6 reps

Machine, Lateral Raises
155lbs x 8 reps
170lbs x 6 reps
170lbs x 5 ½ reps

Db Shrugs
This Challenge goes out to NORWEGIAN because he’s in a high volume scheme

125lbs Db’s x 30 reps, rest-pause (20 reps*10 secs pause*10 reps)

125lbs Db’s x 30 reps (15 reps*10 secs pause*15 reps)

125lbs x Db’s x 30 reps (10 reps*10 secs pause*10 reps*10secs pause*10 reps)

What? I can’t hear you, my traps are covering my ears. Why the ultra high rep scheme in the middle of a strength routine? I can’t do heavy shrugs due to my unstable lower back, so I went the opposite extreme.

Have fun with this Thomas, you need truly strong forearm flexor(s) to pull this off. Which I’m sure you have.

3rd CROWN
Morning Cardio

GARCIA MOUNTAIN TRAIL, 5 miles, 1 hour 26 min

Conclusion:
This guys was my Triple Crown Challenge. That's variation in it's full spectrum. Slow Oxidative, Fast Oxidative Glycolitic and Fast Glycolitic energy systems were all primarily targeted at one point or another. It is now 1:04pm and my morning activities are finally completed.

Side Details:
During the HIIT, in the middle of my first 100 yard sprints, a nat flew into my right eye, so I had to run with one eye for awhile. I only had about 10 seconds between the intervals to tug on my eye lash and try to get that bugger out of there, but it wasn't working and just got frustrating, so I shut my eye and drowned that sucker. When I got home, sure enough that nat was flushed out and dead, right below my eye.

During my lift I really felt the lack of sugar from my HIIT I performed just prior to come lift. My energy leve was okay, but my muscles lacked explosiveness big time.

During Garcia Mt. Trail, you know when you sweat a ton, little black bugs get stuck to your skin and drown or squirm around in your sweat. Well I think a bug got stuck somewhere in the middle of my back where I couldn't reach and that SOB kept biting me until it drowned. Bad luck with bugs today!

I'm still feeling pretty good right now, I'm sure once my heart rate drops, my curculation slows and my lungs relax, I'll be paying for it in a major way with a crash of a lifetime, but it's worth. One more achievement in the record books!

Edit: Today I switched to my size small lifting belt. I haven't been able to fit in that thing since Christmas. My size medium lifting belt is too big now, so it's good to know the mid section is trimming.
Click to expand...

Officially we must all respect this man beyond refute! :bow28:
Honestly man, you are not a human being...your a freaking machine :jaw:. I put myself through pure hell and I get brutal with my workouts, but what you did here...in a word...incredible. Looking at this it makes me feel like what I do is pathetic and makes me want to kick it up another notch now...I'm always looking for extra inspiration and motivation anyway. Once again bud...I tip my hat to you for your F'ing out of this world work.

Cheers Bud!:cheers:
 
Got to agree with ya, SamBoz19.. Volcom's got some insane dedication and feats worth admiring. He keeps stepping it up to another level, setting the pace for everyone else to keep up with him. I've found myself time and time again come to thing of his log during my workouts, and it's only fueled my fire and made me strive to meet his cardio duration-, weight rep- and weight 'requirements' (lol), such as his 405 * 7 on deadlifts and 60 minute Stairmaster sessions.

Keep it up, Volcom, it's some awe-inspiring dedication you've got here! (Not that you need a reminder .. lol)
 
hey thanks a lot guys. I think I've mentioned before, it helps keep me motivated when I log and report back to ya'll, because it keeps me accountable. I appreciate the encouragement.

New weigh in and new strength measurements tonight. I plan on Dead lifting tonight.

P.S. I finished 95% of all my finals projects, so if all goes well, me and the workout boys are headed to the best steak house in our area for some post workout replenishment and general celebration.

I'll record my new weigh in BEFORE the feast!
 
VolcomX311 said:
hey thanks a lot guys. I think I've mentioned before, it helps keep me motivated when I log and report back to ya'll, because it keeps me accountable. I appreciate the encouragement.

New weigh in and new strength measurements tonight. I plan on Dead lifting tonight.

P.S. I finished 95% of all my finals projects, so if all goes well, me and the workout boys are headed to the best steak house in our area for some post workout replenishment and general celebration.

I'll record my new weigh in BEFORE the feast!
Click to expand...
Good stuff man you deserve that steak!
 
TerribleTowel said:
Very interesting diet idea Chaps, thanks for posting it. So if I understand it correctly, it's a total 24 day cycle with the first 14 days being a standard low fat above maintenance diet, then for the last 10 days drop your calories below maintenance while keeping fats and carbs low.
Click to expand...

YUP! And now I have two IFBB pro's at my gym, so i get to pick their brains some more, lol
 
VolcomX311 said:
I like the One Arm, Smith Barbell Shrugs too. When my aim is 8-15 reps, the 125lbs Dbs just aren't enough, but I love that lateral shrug motion, as oppose to the front or rear shrugs, so I used to hit the One Arm Smith pretty heavy. I've taken them as high as 275lbs (like a 275lbs Db) but I learned you have to be careful at that weight. I had to learn to focus HEAVILY on a tight shrugging motion, because jerking will lead to a thoracic region sprain, and I also learned I had to stand as close to the bar as possible to keep the gravitational force as close to the mid-line of my body as possible, otherwise the lumbar gets taxed on one side and that's no good either. Once you get the safety mechanisms down, this is one of my favorite shrug workouts. Plus, when people see you shrugging 4 plates & 2 quarters with one arm (and with real ROM) it looks nasty.
Click to expand...

Those one-arm smith machine shrugs remind me of suit-case deadlifts
 
VolcomX311 said:
hey thanks a lot guys. I think I've mentioned before, it helps keep me motivated when I log and report back to ya'll, because it keeps me accountable. I appreciate the encouragement.

New weigh in and new strength measurements tonight. I plan on Dead lifting tonight.

P.S. I finished 95% of all my finals projects, so if all goes well, me and the workout boys are headed to the best steak house in our area for some post workout replenishment and general celebration.

I'll record my new weigh in BEFORE the feast!
Click to expand...

Man up, and weigh in after the feast instead .. or would that be too much of a mind fcuk ?! haha .. ;)
 
Day 22 HOLY SHITE!!!

Two ground breaking news that have a compounding & synergistically amplying effect.

I'm down to 212lbs, which is a total of 18lbs loss for me AAANNNNND I hit a MAJOR Personal Best on my deads tonight! I'll do a detailed deads strength relative to weight comparison after I log this.

Back & Tri's

DEAD LIFTS!!!
(no need to mention my warm up sets)
405lbs x 6 reps
455lbs x 4 reps
495lbs x 2 reps Personal Record!

Weighted Pull Ups - underhand grip
BW + 25lbs x 8 reps
BW + 35lbs x 7 reps
BW + 45lbs x 5 reps

Incline Bench, Double Db Rows
100lbs Db's x 10 reps
105lbs Db's x 8 reps
110lbs Db's x 6 reps

Lat Pull Downs - edge of the bar wide grip
205lbs x 8 reps
205lbs x 7 reps
220lbs x 6 reps

Machine Pull Overs
155lbs x 10 reps
170lbs x 8 reps
185lbs x 6 reps

TRI's

Laying Double Db tricep extensions
25lbs x 12 reps
30lbs x 10 reps
35lbs x 8 reps
40lbs x 5 reps

Cable Tricep Extensions, EZ Bar close, prontated grip
180lbs x 8 reps
190lbs x 6 reps
200lbs x 5 reps

One Handed Cable Tricep Extensions, underhand grip
100lbs x 8 reps
110lbs x 7 reps
120lbs x 6 reps

Tricep Extension Machine
160lbs x 10 reps
170lbs x 8 reps
180lbs x 8 reps
 
Strength Comparison vs Weight Loss

DEAD LIFTS@230lbs
405lbs x 8 reps
455lbs x 5 reps
465lbs x 4 reps

DEAD LIFTS@223lbs
405lbs x 5 reps
455lbs x 5 reps
475lbs x 1 rep

DEAD LIFTS@219lbs
405lbs x 5 reps
425lbs x 4 reps
455lbs x 3 reps
475lbs x 1 rep

DEAD LIFTS@212lbs
405lbs x 6 reps
455lbs x 4 reps
495lbs x 2 reps Personal Record!

------------------------------------------------------------
THE BOTTOM LINE

DEAD LIFTS@230lbs
405lbs x 8 reps
455lbs x 5 reps
465lbs x 4 reps

vs.

DEAD LIFTS@212lbs
405lbs x 6 reps
455lbs x 4 reps
495lbs x 2 reps


I have hit 495lbs before, but as a single, and when I did it, it felt so unstable and borderline injurous that I didn't care to try it again. However, tonight I moved the first rep up twice as fast as I did it the first time I hit it and I felt there was one more rep deep down somewhere. To my enthusiatic surprise, I pulled it off and pulling it off at my current new low weight made it twice as exciting!
 
Norwegian said:
Congrats on the Personal Record, bro ! Makes ya feel like a real man piling on 5 plates each side, doesn't it ?! ;)
Click to expand...

even more so when the people started smirking at me like, "yeah right buddy" when I only had 4 wheels on.

Edit. I didn't mean to, but I let out a giant F-bomb at the end of that second rep and I swear to you I had no control over it, it was just an over-kill of testosterone floating around and the rage came over me for a split second. It was kind of awesome, but I felt bad afterward. It was a bit inappropriate, I mean I really yelped it.
 
Very nice progress on the deadlifts Volcom. Keep it up man. Got some AP in the mail today and can't wait to give it a try with my next carb meal. Also hang in there with the finals, I've got my last one this coming Monday then I'm free for the summer. So I know what your saying about being overwhelmed. Work hard for 4 years (or maybe more) so you don't have to the rest of your life.
 
Day 23 SPEECHLESS....

Afternoon Cardio

GARCIA MOUNTAIN TRAIL, Twice; back to back (up, down, up down) 10 miles, 2 hours 49 min.

I feel like a zombie...

I underestimated how hard this would be. Going up the second time was... unbearable. 10 feet into turning around my legs instantly felt twice as heavy. About 5 min into the second time up, I felt like quitting about every 10 feet. I was unaware of the full extent of wear & tear on my legs from just doing this once. Normally, I hit the bottom of the hill, walk to my car and that's all I know. It wasn't until I turned back up the hill that I realized how weak this hike makes my legs.

About 15 min in, I had to stop every 50-100 yards because my legs stopped flushing out the lactic acid with any kind of efficiency and with every step my foot felt like it was being bolted into the ground. The best way I can desribe the feeling my legs were incurring, was I felt like I was doing a never ending squat.

Around half way back up this second time, my engine was shot (heart & lungs), but not as bad as my wheels. To top it all off, I was mentally fvcked from the monotony of it all. It's a very solatary experience and I'm not the nature type where I can be entertained by great views of the city below or appreciate the green brush around me. I was bored, mentally exhausted, and done. It's one thing to push through physical pain when your mind is reved up for the cause, but once you've mentally checked out, it's less of a fight and more of a beating.

I can't believe how many times I had to stop, but it really wasn't because I was so gassed, but honestly, my legs stopped moving forward from the lactic build up and I would stand for about 20-30 secs, get mobility back and would be able to move about 50-100 yards before they stopped working again. I hurt.

I feel retarded right now, like I can't think straight and I'm just out of it.

All & all a hideous experience, but I'm sure I'll appreciate it more when I don't feel so hellish. Needless to say, this is my only activity today. I knew it would be as soon as I woke up. My entire back is shot from my workout last night, which is awesome, because I haven't had a legit back workout in awhile and back is my favorite bodypart to destroy.

Clearly, cardio of this magnitude is going to be an uncommon practice, otherwise I'll look like a Kenyan, but I had a 30oz steak last night, so I had some kcals to make up for.
 
The Day After

- My legs are trashed.
- I haven't officially "felt" awake the entire day.
- My bodies been starving for calories like crazy all day (so I took the opportunity to eat a healthy amount of carbs and buffered my carb filled meals with AP and my largest carbs containing meal with AP and Pslin).
- I rested and I've planned out my next supplement assault plan.
 
VolcomX311 said:
- My legs are trashed.
- I haven't officially "felt" awake the entire day.
- My bodies been starving for calories like crazy all day (so I took the opportunity to eat a healthy amount of carbs and buffered my carb filled meals with AP and my largest carbs containing meal with AP and Pslin).
- I rested and I've planned out my next supplement assault plan.
Click to expand...

Any hints about what the next supplement run is going to include? I got a deal on some AP and got three bottles in the mail the other day so I'm looking forward to giving it a good run. I couldn't imagine how my legs would feel after doing an intense 3 hour hike.
 
TerribleTowel said:
Any hints about what the next supplement run is going to include? I got a deal on some AP and got three bottles in the mail the other day so I'm looking forward to giving it a good run. I couldn't imagine how my legs would feel after doing an intense 3 hour hike.
Click to expand...

3-AD, X-factor & Retain 2

PCT with aPCT, Lean Xtreme, and (tba), maybe creatine mono. I really wished Krealkalyn was everything they claimed it was, but it's hard to find veteran and knowledgeable people to come in agreement with Krealkalyn. I just hate loading, but as far as research goes, mono is superior.

I was going to address the 3-AD fat soluble vs X-factor (Archiodonic Acid vs omega-3) competition factor in my intro, but no worries, I've found research to validate the accepetability of running 3-AD and X-factor together :hammer:
 
VolcomX311 said:
3-AD, X-factor & Retain 2

PCT with aPCT, Lean Xtreme, and (tba), maybe creatine mono. I really wished Krealkalyn was everything they claimed it was, but it's hard to find veteran and knowledgeable people to come in agreement with Krealkalyn. I just hate loading, but as far as research goes, mono is superior.

I was going to address the 3-AD fat soluble vs X-factor (Archiodonic Acid vs omega-3) competition factor in my intro, but no worries, I've found research to validate the accepetability of running 3-AD and X-factor together :hammer:
Click to expand...

That stack looks pretty sick. The logs on 3-AD look very promising so far. Any idea when your planning on starting this? Also, if you don't have your X-Factor yet head over to the auction forum because cellardude is selling to bottles shipped for $80.
 
Rest up homey and hit those weights hard! Future stack looks :food:
 
winding down to a new reign

I've started my transition over to higher repetitions in preparation of my next phase.

My body has stopped or slowed dramatically in it's response to my strength training. I believe I have maxed out, or am coming close to maxing out my central nervous system's desire to effectively make neural adaption(s). Neural firing rate, motor unit recruitment, coordination of motor unit firing... are neural mechanisms that are influenced in its limitations by the hypertrophic level of a muscle group. My strength has stopped responding (not completely), but in order to avoid a plateau, I'm going to switch my points of muscle stimulation and allow my body to continue progressing and responding to resistance training, but from a more hypertophic environment rather then strength.

I'll still be recomping, but my lifts will more so stimulate size & contour, rather then strength.

I have a new stack lined up for next week, so I'll be taking it a bit easy this week to allow my body to rest-prep time.

TRAPS

Barbell Shrugs
315lbs x 15 reps
335lbs x 12 reps
355lbs x 10 reps
375lbs x 10 reps
395lbs x 8 reps

Smith, One Arm Barbell Shrugs
135lbs x 15 reps each side
155lbs x 12 reps each side
175lbs x 10 reps each side
195lbs x 10 reps each side
205lbs x 8 reps each side

Seat Machine Shrugs
270lbs x 15 reps
290lbs x 12 reps
310lbs x 12 reps
330lbs x 10 reps
330lbs x 10 reps

Db Shrugs
105lbs Db's x 15 reps
110lbs Db's x 15 reps
115lbs Db's x 15 reps
120lbs Db's x 15 reps
125lbs Db's x 15 reps
 
I'd like to get your guys' input

The base of my next stack is going to be:

AX's 3-AD (PH)
AX's MassFX (TEST)
AX's Retain 2 (anti cortisol)

for PCT
AX's Advanced PCT
Designer's Lean Xtreme (anti-cortisol)

Mid PCT
AX's aPCT
Recreate (contains cortisol binder)

Post PCT (ironic sounding)
Recreate
Leviathan Reloaded
DCP

The question is. I have a box of X-factor I wanted to run. Should I run the X-factor with my base cycle or save it for the first portion of my PCT? No worries about the fat soluble aspect of 3-AD interfering with the AA. That whole gray area has been resolved.

Thanks guys.
 
VolcomX311 said:
The base of my next stack is going to be:

AX's 3-AD (PH)
AX's MassFX (TEST)
AX's Retain 2 (anti cortisol)

for PCT
AX's Advanced PCT
Designer's Lean Xtreme (anti-cortisol)

Mid PCT
AX's aPCT
Recreate (contains cortisol binder)

Post PCT (ironic sounding)
Recreate
Leviathan Reloaded
DCP

The question is. I have a box of X-factor I wanted to run. Should I run the X-factor with my base cycle or save it for the first portion of my PCT? No worries about the fat soluble aspect of 3-AD interfering with the AA. That whole gray area has been resolved.

Thanks guys.
Click to expand...
I would run the x factor with the 3ad and massfx that sounds like a killer stack.
 
VolcomX311 said:
I've started my transition over to higher repetitions in preparation of my next phase.

My body has stopped or slowed dramatically in it's response to my strength training. I believe I have maxed out, or am coming close to maxing out my central nervous system's desire to effectively make neural adaption(s). Neural firing rate, motor unit recruitment, coordination of motor unit firing... are neural mechanisms that are influenced in its limitations by the hypertrophic level of a muscle group. My strength has stopped responding (not completely), but in order to avoid a plateau, I'm going to switch my points of muscle stimulation and allow my body to continue progressing and responding to resistance training, but from a more hypertophic environment rather then strength.

I'll still be recomping, but my lifts will more so stimulate size & contour, rather then strength.

I have a new stack lined up for next week, so I'll be taking it a bit easy this week to allow my body to rest-prep time.

TRAPS

Barbell Shrugs
315lbs x 15 reps
335lbs x 12 reps
355lbs x 10 reps
375lbs x 10 reps
395lbs x 8 reps

Smith, One Arm Barbell Shrugs
135lbs x 15 reps each side
155lbs x 12 reps each side
175lbs x 10 reps each side
195lbs x 10 reps each side
205lbs x 8 reps each side

Seat Machine Shrugs
270lbs x 15 reps
290lbs x 12 reps
310lbs x 12 reps
330lbs x 10 reps
330lbs x 10 reps

Db Shrugs
105lbs Db's x 15 reps
110lbs Db's x 15 reps
115lbs Db's x 15 reps
120lbs Db's x 15 reps
125lbs Db's x 15 reps
Click to expand...

Once again, very nice workout. I've never done a trap only workout, but I might give it a try here this week or next week as I have a two week break before I have to start work, so I'll have the time to fit in an extra workout (finished up exams yesterday, so I'm free until next semester!).

Also, I tried your one handed shrugs in the smith machine and I have to say I definitely liked the way that felt. Plus the dumbells at my gym here at school only go up to 90 lb so it allows me to go heavier. I'll definitely keep incorporating them into my workouts.
 
TerribleTowel said:
Once again, very nice workout. I've never done a trap only workout, but I might give it a try here this week or next week as I have a two week break before I have to start work, so I'll have the time to fit in an extra workout (finished up exams yesterday, so I'm free until next semester!).

Also, I tried your one handed shrugs in the smith machine and I have to say I definitely liked the way that felt. Plus the dumbells at my gym here at school only go up to 90 lb so it allows me to go heavier. I'll definitely keep incorporating them into my workouts.
Click to expand...

Sweet man, just remember to always stand as close to the barbell as possible. You want to keep the pressure as close to your center of gravity as possible, and make a conscious effort not to jerk the bar. Heavy weight, combined with posture compromising fatigue usually leads to jerking the bar up instead of shrugging it and that can hurt your middle back. As long as those two safety measurements are in place you're golden.
 
I've taken some workout principles out of Norwegian's playbook; something I noticed on a consistent basis. Not too many variations in exercises; meaning 4-6 solid exercises rather then 8-10 exercises like I normaly do, and a solid 4-5 sets per exercise, rather then the traditional 3 sets; which is what I normally do.

So, transitional phase from high intensity, low to moderate volume, into high volume, moderate to light heavy intensity chest day, a la Norwegian. I gotta tell ya, every lift felt light as a feather up to about the 6th rep, which is about when my system is currently accustomed to be done, then from 6th rep on is like trying to move a lead wall due to the lactic acid build up. I'll need a two weeks or so to increase my lactate threshhold.

Pre Workout Cardio:
45min on Stairmaster at intensity 9

Chest

Flat Bench
205lbs x 15 reps
225lbs x 12 reps
225lbs x 9 reps (wanted to hit 10 reps)
225lbs x 8 reps (wanted to hit 10 reps)
245lbs x 7 reps (wanted to hit 8 reps)

Gironda Dips
BW x 14 reps (wanted to hit 15 reps)
BW x 11 reps (wanted to hit 12 reps)
BW x 9 reps (wanted to hit 10 reps)
BW x 8 reps (wanted to hit 10 reps)
BW x 8 reps (this was okay at this point)

Incline Hammer Press
140lbs x 15 reps
180lbs x 12 reps
200lbs x 10 reps
230lbs x 10 reps
270lbs x 8 reps

Free Weight Loaded Dip Machine (done in a wide/lower chest hitting manner)
180lbs x 15 reps
200lbs x 12 reps
220lbs x 10 reps
220lbs x 8 reps
230lbs x 8 reps

Laying Double Db Tri Extensions
20lbs Db's x 15 reps
30lbs Db's x 13 reps
30lbs Db's x 12 reps
30lbs Db's x 10 reps
30lbs Db's x 8 reps
 
Last edited:
Norwegian said:
Damn, bro, what kind of results you opting for this time around ?! That's one helluva batch !
Click to expand...

I'm implementing a much greater volume regiment, so I'm hoping to gain some muscle size, line depth and muscle contour. I'll still be doing the cardio, maybe..MAAAAYYYBE a little less, you know me :fool2: my diet will be clean as hell, still carb cycling, basically, I want to continue to intentionally work on cutting away some fat, but with a much greater concetration on hypertrophy now. My strength base has been established, so it's time to maximize that mechanism. No more 1-3 RM's or even 5 rep range lifts, with Deadlifts as a possible exception.
 
Your log is very imformative and helpful Volcom.
 
Transition Continues

Again, simple & solid. Not a lot of exercise variations, but a few of the basics, but hammering out voluminous sets and voluminous repetitions.


Db Hammer Curls
40lbs Db's x 15 reps
45lbs Db's x 12 reps
50lbs Db's x 10 reps
55lbs Db's x 10 reps
60lbs Db's x 8 reps

One Arm Db Preacher Curls
45lbs x 12 reps
45lbs x 10 reps
45lbs x 10 reps
45lbs x 8 reps
45lbs x 8 reps

Concentrated Db Hammer Curls
35lbs Db's x 15 reps
35lbs Db's x 12 reps
40lbs Db's x 10 reps
45lbs Db's x 10 reps
50lbs Db's x 8 reps

Cable Reverse Curls - EZ Bar
100lbs x 12 reps
100lbs x 10 reps
100lbs x 10 reps
100lbs x 8 reps
100lbs x 8 reps

Barbell Reverse Wrist Curls
95lbs x 15 reps
100lbs x 12 reps
110lbs x 12 reps
120lbs x 10 reps
130lbs x 10 reps
 
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