UKStrength
Guest
0-hero
Banned
nah dont bother with ticks, usually hot birds selling them in the pre bars.
enjoy it bro, take as much of it as you can in with the boys. Its one of those memories that will always live with you.
I remember being on the beach, sun was rising and tiesto was playing, as the sun was peaking over the horizon and he dropped Southern Sun.
The drugs, combined with being around my best mates and the setting very emotional.
Southern Sun is still my fav dance track to this day, and so is that memory.
enjoy it bro, take as much of it as you can in with the boys. Its one of those memories that will always live with you.
I remember being on the beach, sun was rising and tiesto was playing, as the sun was peaking over the horizon and he dropped Southern Sun.
The drugs, combined with being around my best mates and the setting very emotional.
Southern Sun is still my fav dance track to this day, and so is that memory.
UKStrength
Guest
Cool mate, I'll just try to be suave and bag some cheap ones off the pretty girls
I will mate, there was a bunch of lads coming with me but it's dwindled down to just me and a couple of others. I figured I'll be qualified and in a full time job as a dietitian by 2010, if I don't go this year, it may not happen!
Hopefully I'll have a similar experience mate, I'll be sure to report back all the stories, pics etc. on here
UKStrength
Guest
Day 12
Thoughts on IGF-2:
Today was interesting as I couldn't seem to get enough sleep! Woke up after another solid 8 hours of shut-eye:sleeping: still feeling tired. Knowing I had quite a few things needed done today as well as training I literally had to tear myself from my bed and hit the street to do cardio.
At 3.00pm I was shattered so I had a 40min 'power nap', felt absolutely superb following that
I virtually ran to training today with a renewed aggression, ready to tear that gym apart.
I shall be hitting the clubs tonight with my mates from University. I know it won't do my recovery much good dancing into the early hours of the morning but these things have to be done
I'll treat it as cardio as I'll probably end up bboying all night long...
Took my last doses of ECA today, I'm actually quite pleased as its stimulant effect is all but gone now, my receptors must be frazzled from the constant barrage of caffeine and ephedrine.
Training: Back, Biceps and Forearms
Back
Deadlift 10 x 10 - 10,10,10,10,10,10,10,7,6,6 (115kg)
T-Bar Row 5 x 6-8 - 9,9,9,9,9 (85kg)
Biceps
Seated Incline DB Bicep Curl 10 x 10 - 10,10,9,6,6,6,8,8,8,7 (12kg DB)
Forearms
Reverse EZ Bar Curl 3 x 6-8 - 9,8,8 (25kg + EZ)
Reverse Cable Curl 3 x 6-8 - 7,6,6 (40kg)
Zottman Curl 3 x 6-8 - 8,7,6 (8kg DB)
Thoughts on Training:
I thought I was being a bit ambitious with the deadlift slapping 10lbs of weight on the bar after only just hitting 100 reps last week, but I thought f*** it! I'll cry about it later! I was surprised at how few reps off 100 I was! Literally only 3 sets were shy of the magic 100, I was PUMPED to say the least, the strength gains are truly awesome at the moment. I wasn't so pleased about the curls, I had to drop the weight back down to 10kg at the 7th set (otherwise I would have been doing <6 reps/set), but they felt good and my arms looked MASSIVE by the end of training.
Needless to say, the tight t-shirt will be coming out tonight Catch you all tomorrow.
and just because it would mean a lot to 0-hero...
Thoughts on IGF-2:
Today was interesting as I couldn't seem to get enough sleep! Woke up after another solid 8 hours of shut-eye:sleeping: still feeling tired. Knowing I had quite a few things needed done today as well as training I literally had to tear myself from my bed and hit the street to do cardio.
At 3.00pm I was shattered so I had a 40min 'power nap', felt absolutely superb following that
I virtually ran to training today with a renewed aggression, ready to tear that gym apart.I shall be hitting the clubs tonight with my mates from University. I know it won't do my recovery much good dancing into the early hours of the morning but these things have to be done
I'll treat it as cardio as I'll probably end up bboying all night long...Invalid Link Removed
Took my last doses of ECA today, I'm actually quite pleased as its stimulant effect is all but gone now, my receptors must be frazzled from the constant barrage of caffeine and ephedrine.
Training: Back, Biceps and Forearms
Back
Deadlift 10 x 10 - 10,10,10,10,10,10,10,7,6,6 (115kg)
T-Bar Row 5 x 6-8 - 9,9,9,9,9 (85kg)
Biceps
Seated Incline DB Bicep Curl 10 x 10 - 10,10,9,6,6,6,8,8,8,7 (12kg DB)
Forearms
Reverse EZ Bar Curl 3 x 6-8 - 9,8,8 (25kg + EZ)
Reverse Cable Curl 3 x 6-8 - 7,6,6 (40kg)
Zottman Curl 3 x 6-8 - 8,7,6 (8kg DB)
Thoughts on Training:
I thought I was being a bit ambitious with the deadlift slapping 10lbs of weight on the bar after only just hitting 100 reps last week, but I thought f*** it! I'll cry about it later!
I was surprised at how few reps off 100 I was! Literally only 3 sets were shy of the magic 100, I was PUMPED to say the least, the strength gains are truly awesome at the moment. I wasn't so pleased about the curls, I had to drop the weight back down to 10kg at the 7th set (otherwise I would have been doing <6 reps/set), but they felt good and my arms looked MASSIVE by the end of training. Needless to say, the tight t-shirt will be coming out tonight
Catch you all tomorrow.Testosterone Booster of the day
Invalid Link Removed
Invalid Link Removed
and just because it would mean a lot to 0-hero...
Ibiza Tune of the Day - Southern Sun - Paul Oakenfold
[ame="http://www.youtube.com/watch?v=8zu6dC8UGh4"]YouTube - Paul Oakenfold - Southern sun - Original Mix (HQ)[/ame]
faaipdeoiad
Member
so i just found this log but im in. seems like youve made some pretty good progress so far. im actually running a bottle of igf2 right now on my cut for the second time, about 5 days left. i dont notice as much as u in terms of libido or aggression, but ive maintained my strength completely so far and i sleep great.
it actually negated the effects of the eca for a while, now that im off eca im always sleepy. still though, it works. i think its a great compliment to ec to maintain size and sleep better. this is one of the only natural test boosters that ive noticed much off of. im waiting for a sale so i can stock up on more.
thats awesome about ibiza too man, i was trying to go this summer too. im gonna be traveling for a while though so im settling for mykonos instead.
it actually negated the effects of the eca for a while, now that im off eca im always sleepy. still though, it works. i think its a great compliment to ec to maintain size and sleep better. this is one of the only natural test boosters that ive noticed much off of. im waiting for a sale so i can stock up on more.
thats awesome about ibiza too man, i was trying to go this summer too. im gonna be traveling for a while though so im settling for mykonos instead.
UKStrength
Guest
Cheers mate, I'm pretty impressed with the big lifts say the least!
My IGF-2 came sat morning
The sleep has got to be the best bit, 9 times out of 10 I'm out like a light and so fresh the next day, it's awesome.
The aggression was pretty noticeable for me because I'm a pretty 'mellow' person. Normally during a cut I lose a lot of my aggression, libido and intensity in the gym because of the low calories/extra cardio etc. it's really nice to have the same (and more!) drive that I would do on normal calories.
I can only concur on the sleep, it's pretty awesome :sleeping:
I'm definitely considering making this a staple in my supplement regime (budget allowing), the extra recovery alone is worth the price!
I feel your pain on the ECA, I've just dropped it from my cycle and the lethargy is HORRIBLE. It fades pretty quickly though, I ease off it by drinking green tea all day long and getting plenty of rest (just so there's a little caffeine in the system).
I don't know about you but I feel a lot more 'healthy' when I've not got a ton of ECA in my system, I feel like a drug abuser while on it, constantly popping little white pills...must be a placebo effect
Zante is pretty amazing too if you're in Greece, as well as Eos (the island of sin as the greeks call it!), they're up and coming party islands.
I've got to do Ibiza, even if it's just once
UKStrength
Guest
Day 13, 14 & Week 2 Summary!
Apologies again for a 'double update', as I mentioned in my last entry, I went out on Friday with my mates from University. It was an amazing night, but there was just very little time on saturday to update the log so extremely sorry for keeping you all waiting!
I've decided to compile this all into a 'giant' entry, it makes more sense that way and prevents you poor people having to sift through acres of text...
Day 13
Thoughts on IGF-2:
Got in extremely 'early' on saturday morning (4.30am) so I took my friday night dosage of IGF-2 then. The lack of proper rest didn't do me much good, so I wasVERY sore from Friday's session, the DOMS were pretty much crippling today...
Libido was down again (again lack of sleep) god knows what it would have been like if I wasn't using the supplement.
Training: HIIT Cardio
Today's session was, to be frank, piss-poor. I couldn't even complete the session as I was so tired. I got to round 5 and collapsed in a heap of sweat. Instead I decided to leave the session as it was and do it again on Sunday.
Day 14
Thoughts on IGF-2: Rick is one happy guy today! :veryhappy:. I mentioned before that I work late on weekends, well after 8 hours of coma-like sleep, I woke up recharged! No DOMS today, I felt energised and libido is raging today like a dog in heat!
Taken the IGF-2 properly (3/3) so far, let's hope the rest of the day is as amazing!
Training: HIIT Cardio (the rematch...)
I was pissed off with myself yesterday for letting the cardio get the best of me, so today I DESTROYED the session!
There's no ECA in my system now, so I was relying on pure, brute force to get me through the session and boy did I nail it!
150 turns of the rope
30 pushups
Pullups: 10,10,10,10,8,8,8,8,7,7! Hell YES!
15 Squat Jumps
...Light weight baby!!
Week 2 Summary
Dosing the product:
No issues now, well into the 'swing of things' with the dosing schedule. I thought I'd be ravenously hungry having to wait 45 mins after dosing (on an empty stomach) before sleeping/training but actually it's not too bad
Sleep and Recovery:
I said last week that this is one of the best reasons so far for investing in IGF-2, I still stand by that statement. Sleep is one, if not THE most important part of the recovery process, you can have everything else in place (diet, training and supplementation) but if this is the weak link your progress will just stall.
I've noticed that my sleep continues to be really deep and I feel refreshed when I wake up (no grogginess), you can't really ask for much more.
Mood:
The initial aggression increase seems to have calmed down a bit now. I still have a much greater drive in the gym than before the cycle but it's not a crazy 'hulk-like' state as it was.
Libido:
Libido continues to be superb my libido naturally drops when I don't get enough sleep and the IGF-2 has certainly helped combat that by promoting really deep sleep.
Strength:
You only need to check out the numbers guys! I made improvements every session and the strength CONTINUES to improve! These sessions are tough as well, I don't mess about in the gym, so to see an improvement (often a weight and rep increase) each time has really surprised me.
Body Composition:
Again, the official weigh-in is tomorrow so hopefully we'll see some more improvements. I don't think I look much leaner, although everyone in the gym keeps telling me I look bigger and more vascular :veryhappy:
...and to finish the week, the lovely Kelly Brook...British Babe at her best
Apologies again for a 'double update', as I mentioned in my last entry, I went out on Friday with my mates from University. It was an amazing night, but there was just very little time on saturday to update the log so extremely sorry for keeping you all waiting!
I've decided to compile this all into a 'giant' entry, it makes more sense that way and prevents you poor people having to sift through acres of text...
Day 13
Thoughts on IGF-2:
Got in extremely 'early' on saturday morning (4.30am) so I took my friday night dosage of IGF-2 then. The lack of proper rest didn't do me much good, so I wasVERY sore from Friday's session, the DOMS were pretty much crippling today...
Libido was down again (again lack of sleep) god knows what it would have been like if I wasn't using the supplement.
Training: HIIT Cardio
Today's session was, to be frank, piss-poor. I couldn't even complete the session as I was so tired. I got to round 5 and collapsed in a heap of sweat. Instead I decided to leave the session as it was and do it again on Sunday.
Day 14
Thoughts on IGF-2: Rick is one happy guy today! :veryhappy:. I mentioned before that I work late on weekends, well after 8 hours of coma-like sleep, I woke up recharged! No DOMS today, I felt energised and libido is raging today like a dog in heat!
Taken the IGF-2 properly (3/3) so far, let's hope the rest of the day is as amazing!
Training: HIIT Cardio (the rematch...)
I was pissed off with myself yesterday for letting the cardio get the best of me, so today I DESTROYED the session!
There's no ECA in my system now, so I was relying on pure, brute force to get me through the session and boy did I nail it!
150 turns of the rope
30 pushups
Pullups: 10,10,10,10,8,8,8,8,7,7! Hell YES!
15 Squat Jumps
...Light weight baby!!
[ame="http://www.youtube.com/watch?v=6ziOhn-rD7Y&feature=PlayList&p=7A064C42E1A336F0&playnext=1&playnext_from=PL&index=24"]YouTube - Ronnie Coleman yeah buddy, light weight baby[/ame]
Week 2 Summary
Dosing the product:
No issues now, well into the 'swing of things' with the dosing schedule. I thought I'd be ravenously hungry having to wait 45 mins after dosing (on an empty stomach) before sleeping/training but actually it's not too bad
Sleep and Recovery:
I said last week that this is one of the best reasons so far for investing in IGF-2, I still stand by that statement. Sleep is one, if not THE most important part of the recovery process, you can have everything else in place (diet, training and supplementation) but if this is the weak link your progress will just stall.
I've noticed that my sleep continues to be really deep and I feel refreshed when I wake up (no grogginess), you can't really ask for much more.
Mood:
The initial aggression increase seems to have calmed down a bit now. I still have a much greater drive in the gym than before the cycle but it's not a crazy 'hulk-like' state as it was.
Libido:
Libido continues to be superb
my libido naturally drops when I don't get enough sleep and the IGF-2 has certainly helped combat that by promoting really deep sleep. Strength:
You only need to check out the numbers guys! I made improvements every session and the strength CONTINUES to improve! These sessions are tough as well, I don't mess about in the gym, so to see an improvement (often a weight and rep increase) each time has really surprised me.
Body Composition:
Again, the official weigh-in is tomorrow so hopefully we'll see some more improvements. I don't think I look much leaner, although everyone in the gym keeps telling me I look bigger and more vascular :veryhappy:
...and to finish the week, the lovely Kelly Brook...British Babe at her best
Testosterone Booster of the Day
Invalid Link Removed
[ame="http://www.youtube.com/watch?v=MLcpXkPKBy0"]YouTube - Dave Armstrong & Redroche feat H Boogie Love Has Gone Video[/ame]
Invalid Link Removed
Ibiza Tune of the Day: Love has Gone - Dave Armstrong
[ame="http://www.youtube.com/watch?v=MLcpXkPKBy0"]YouTube - Dave Armstrong & Redroche feat H Boogie Love Has Gone Video[/ame]
Rosie Chee
The Female Terminator
IGF-2 is definintely an awesome product! Glad you're liking it, bud :cheers:
If you're going to do that, then after every 8-10 weeks make sure that you stop dosing daily, and just dose on training days, so that you can use it as a "staple" (like I do)
Greece and the Greek Islands is at the TOP of my list of places I want to travel to!
Dosing the product:
No issues now, well into the 'swing of things' with the dosing schedule. I thought I'd be ravenously hungry having to wait 45 mins after dosing (on an empty stomach) before sleeping/training but actually it's not too bad
You don't have to wait 45 minutes after dosing before you go to bed after your last dose. Just dose it pre-bed and you're fine.
UKStrength
Guest
Greece is a beautiful place overall and the people are awesome
I'd definitely recommend Zante and Eos if you want a party, with Rhodes following closely behind.
Andros, Petros and Cyprus are all nice for just chilling out, visiting the historic landmarks, hiking or eating greek food. There's not much nightlife there.
All the other tiny islands are pretty sparse but nice for a visit if you've got a boat!
Mainland Greece had pretty much got it all but Athens is very crowded and expensive so go out of season or stay with mates if possible!
Cheers I'll do that Rosie.
Rosie Chee
The Female Terminator
Greece is a beautiful place overall and the people are awesome
I'd definitely recommend Zante and Eos if you want a party, with Rhodes following closely behind.
Andros, Petros and Cyprus are all nice for just chilling out, visiting the historic landmarks, hiking or eating greek food. There's not much nightlife there.
All the other tiny islands are pretty sparse but nice for a visit if you've got a boat!
Mainland Greece had pretty much got it all but Athens is very crowded and expensive so go out of season or stay with mates if possible!
I'm not a party girl, Rick (I have my moments, but it's not really my scene). I want to see all over, actually. Travel, sail, look at the ancient architechture and natural beauty, experience the food, watch a Greek sunset, and enjoy time with my partner.
UKStrength
Guest
Fair enough
Greece is one of those amazing places where there's substantial room for both!UKStrength
Guest
This is what happens when you allow a child within 1m of your laptop unattended...
Day 15
Bit of a nightmare day today...
First things first, there cannot be picture updates today because my 'delightful' nephew managed to sneak into my room and drop half his beaker of juice all over my laptop, this was definitely a 'doh' moment...
So I've sent my beloved mac off to apple to be repaired, and tomorrow I'll update the pictures and measurements, sorry to keep you all waiting!
Thoughts on IGF-2: Sleep was excellent as usual but almost certainly not enough I had to pound the green tea today to stay awake. It's no fun coming off ECA cold turkey, my adrenals must be buggered by now.
Libido is still awesome, however I'm yet to have the perpetual 'pumped' feeling all day long that some other guys who've been on IGF-2 have noted feeling. Muscles feel full but not 'tight'.
Training: Day off
The gym was closed today (Bank Holiday) so I took this day completely off to get ready for my legs session tomorrow. I feel knackered even as I write this, so it'll be an early one tonight for definite:sleeping:
Check in tomorrow for the pictures
Day 15
Bit of a nightmare day today...
First things first, there cannot be picture updates today because my 'delightful' nephew managed to sneak into my room and drop half his beaker of juice all over my laptop, this was definitely a 'doh' moment...
Invalid Link Removed
So I've sent my beloved mac off to apple to be repaired, and tomorrow I'll update the pictures and measurements, sorry to keep you all waiting!
Thoughts on IGF-2: Sleep was excellent as usual but almost certainly not enough
I had to pound the green tea today to stay awake. It's no fun coming off ECA cold turkey, my adrenals must be buggered by now.Libido is still awesome, however I'm yet to have the perpetual 'pumped' feeling all day long that some other guys who've been on IGF-2 have noted feeling. Muscles feel full but not 'tight'.
Training: Day off
The gym was closed today (Bank Holiday) so I took this day completely off to get ready for my legs session tomorrow. I feel knackered even as I write this, so it'll be an early one tonight for definite:sleeping:
Check in tomorrow for the pictures
Testosterone Booster of the Day
Invalid Link Removed
Ibiza Tune of the Day: Touch Me - Rui Da Silva
[ame="http://www.youtube.com/watch?v=eaNc0PrSsoY"]YouTube - Rui da Silva Touch me[/ame]
Invalid Link Removed
Ibiza Tune of the Day: Touch Me - Rui Da Silva
[ame="http://www.youtube.com/watch?v=eaNc0PrSsoY"]YouTube - Rui da Silva Touch me[/ame]
Rosie Chee
The Female Terminator
Fair enough
Yes. I plan on it!
faaipdeoiad
Member
i was planning on just partying in mykonos for a few days but i just looked up a bit about Ios. it looks even crazier, i think il have to go there too. thanks for the tip. im just hoping i have enough cash to last hahaGreece is a beautiful place overall and the people are awesome
I'd definitely recommend Zante and Eos if you want a party, with Rhodes following closely behind.
Andros, Petros and Cyprus are all nice for just chilling out, visiting the historic landmarks, hiking or eating greek food. There's not much nightlife there.
All the other tiny islands are pretty sparse but nice for a visit if you've got a boat!
Mainland Greece had pretty much got it all but Athens is very crowded and expensive so go out of season or stay with mates if possible!
Cheers I'll do that Rosie.
oh and i used to love that song above. havent heard it in a while though. good call
when u stopped ec did u cycle down slowly or just stop? i took a break for a week but i went from 3 doses to 0. i had no energy at all for like 4 days. i just started it again for a couple weeks but im wondering if it makes it easier to come off if u lower the doses gradually.
UKStrength
Guest
It is mate, all the greeks go there for some sun and sin. Can't be bad if the locals keep going back!
Great isn't it? I only post stuff that makes me want to party
I think tapering would almost certainly be better, I came off the EC cold turkey (4 to 0) and I still feel a bit 'woozy' and tired during the day but it's getting better.
If you're going to cycle it then perhaps the last few days of the cycle drop to a half dose then 1 dose, until off. Then back on again in 1-2 weeks?
UKStrength
Guest
Day 16
Thoughts on IGF-2: I know there is a pattern forming here but guess how good the sleep was last night? Yep, awesome 8 hours of SOLID shut-eye :sleeping:
Today was an awesome day to say the least I attended a second interview for a summer job and needless to say I managed to beat off 300 other applicants and got it!! This summer will be amazing! 
arty:
Definitely no DOMS today, but I still feel a little lethargy at the various points during the day and needed a few coffees to keep my head held high.
Libido was off the charts today I've been frequently 'liasing' with a particularly attractive young lady from my part time job these last few days. Needless to say the IGF-2 is producing some uncanny results in that department!:sly:
Right, here are the belated measurements and pictures...
Chest: 40.25" (no change)
Waist: 32.00" (-0.25")
Right Upper Arm Circumference: 12.00" (no change)
Right Upper Leg Circumference: 22.25" (+0.10")
Right Calf Circumference: 16.30" (+0.20")
Again, not a massive difference although I do feel my abs are looking a bit 'tighter' (especially in the flexed shot), what do you guys think?
Training: Legs and Calves
ATG Squats: 85kg 10,10,10,10,10,10,10,8,7,7
Stiff Leg Deadlift: 105kg 7,7,7,7,7
Leg Extension: 25kg 12,12,12,10,10
Seated Calf Raise: 70kg (+5kg) 75 reps
I won't hold back, today's session was probably the hardest yet. I thought the deadlifts on friday were killer, well the squats just annihilated me today. I got to set 7 and I could feel my strength fading, but again, somewhere I found some 'bulldog-like' aggression and knocked out an extra rep on those last 3 sets.
After crucifying the squats, I had a huge rush of euphoria and every other exercise seemed so much easier, I'm loving the strength gains, IGF-2 is my new best friend
My log would not be complete without Megan Fox...:684:
Thoughts on IGF-2: I know there is a pattern forming here but guess how good the sleep was last night? Yep, awesome
8 hours of SOLID shut-eye :sleeping:Today was an awesome day to say the least
I attended a second interview for a summer job and needless to say I managed to beat off 300 other applicants and got it!! This summer will be amazing! arty:Definitely no DOMS today, but I still feel a little lethargy at the various points during the day and needed a few coffees to keep my head held high.
Libido was off the charts today
I've been frequently 'liasing' with a particularly attractive young lady from my part time job these last few days. Needless to say the IGF-2 is producing some uncanny results in that department!:sly:Right, here are the belated measurements and pictures...
Chest: 40.25" (no change)
Waist: 32.00" (-0.25")
Right Upper Arm Circumference: 12.00" (no change)
Right Upper Leg Circumference: 22.25" (+0.10")
Right Calf Circumference: 16.30" (+0.20")
Again, not a massive difference although I do feel my abs are looking a bit 'tighter' (especially in the flexed shot), what do you guys think?
Training: Legs and Calves
ATG Squats: 85kg 10,10,10,10,10,10,10,8,7,7
Stiff Leg Deadlift: 105kg 7,7,7,7,7
Leg Extension: 25kg 12,12,12,10,10
Seated Calf Raise: 70kg (+5kg) 75 reps
I won't hold back, today's session was probably the hardest yet. I thought the deadlifts on friday were killer, well the squats just annihilated me today. I got to set 7 and I could feel my strength fading, but again, somewhere I found some 'bulldog-like' aggression and knocked out an extra rep on those last 3 sets.
Invalid Link Removed
After crucifying the squats, I had a huge rush of euphoria and every other exercise seemed so much easier, I'm loving the strength gains, IGF-2 is my new best friend
Testosterone Booster of the Day
Invalid Link Removed
Invalid Link Removed
My log would not be complete without Megan Fox...:684:
Ibiza Tune of the Day: Space Cowboy (David Morales Remix) - Jamiroquai
Invalid Link Removed
Attachments
fightbackhxc
Well-known member
lookin good dude! do you do any shrugs?
UKStrength
Guest
Loads mate, I hit the traps in isolation once a week and deadlift once a week. I've never had massive traps though, they're a weakness in my physique I'm trying to address
fightbackhxc
Well-known member
Loads mate, I hit the traps in isolation once a week and deadlift once a week. I've never had massive traps though, they're a weakness in my physique I'm trying to address
yeah mine have been hard to get growing too. Nevertheless still looking pretty ripped dude.
I have been trying to get my traps to grow by doing
405 till failure
drop to 100 db till failure
then to 45s til failiure
lol you think they would grow:worried:
UKStrength
Guest
I currently train mine with shoulders (supersets):
A1 Dumbell Shoulder Press (6-8 reps)
A2 Dumbell Seated Shrug (6-8 reps)
B1 Lateral Raise (12-15 reps)
B2 Behind the back Barbell Shrug (6-8 reps)
C1 Lying Lateral Raise (12-15 reps)
C2 Close Grip Barbell Shrug (12-15 reps)
D1 Reverse DB Fly (12-15 reps)
D2 Neutral Grip Shoulder Press (6-8 reps)
So they get a lot of work on that session, then on back day...
Deadlifts, 10 x 10 reps.
I might add in an extra session for traps/shoulders when I go on cycle again after my holiday, or changing the rep range of the deadlifts and adding some shrugs as well on that day too.
My arms are my biggest concern at the moment though (lagging way behind my calves).
Cheers for the support mate, I'm trying to shift the last of this stubborn fat but it is actually like getting blood out of a stone!
Ah well, I'll probably be in better shape than 90% of the guys on the beach in Ibiza, that's good enough for now!
fightbackhxc
Well-known member
well i do a lot of shoulders too im just saying thats what i do that just targets the traps. if your big lifts go up like dead lift and squat your arms and smaller muscles groups will blow up. Goodluck man and enjoy the vacation! ill continue to follow along, i found this late but im in lol
UKStrength
Guest
Day 17
Thoughts on IGF-2: These weeks seem to have flown by! Just over a week now until I fly out. I can almost feel the sun on my back...
DOMS in my legs returned today for some unknown reason Sleep was excellent as usual, not sure what this may be!
The lethargy seems to be gone now though I might be free from the ECA downtime for now!
Libido - Still crazy-high!
Mood - A bit more aggressive today, I noticed that this is also affected by my fat/carbohydrates ratio, I ate a much higher proportion of fat in my pre-workout meal (salmon salad, olive oil dressing, and walnut garnish with an apple for dessert) and felt a surge of anger that I don't usually get with my normal oats and whey combo...might be something to think about for future workouts.
Training: Chest, triceps and forearms
Chest:
Incline Dumbell Press: 26kg DB - 10,10,10,10,10,10,10,10,10,10
Flat DB Press: 34kg DB - 6,6,6,5,5
DB Flies: 20kg DB - 5,4,4,4,4
Triceps:
Parallel Bar Dips: 20kg - 6,6,6,6,6 (shoulders didn't feel nice on this one)
V-bar Tricep Cable Extension: 30kg - 16,15,15,15,15
Forearms:
Reverse EZ Bar Curl: EZ bar + 25kg - 10,9,8
Reverse Cable Curl: 40kg - 10,8,8
Seated Zottman Curls: 8kg - 10,10,8
Barbell Shrug Hold: 85kg - 15,14,14
Thoughts on Training: Today's session felt superb! The DB presses felt easy compared to last week, by the 10th set I knew I could do more...time to push the weight again!
The dips didn't feel right, whilst I had a nice pump going, my shoulders seemed to strain all the way through the set so I'll be changing these to bench dips as of next session.
One of the veterans in the gym gave me some pointers on my tricep cable extension, a slight tweak in technique and BOOM! I really felt it in the tricep. I'll be changing that up next time as well.
All in all a nice session, even squeezed in some post-workout cardio to compliment the fasted cardio this morning, still feeling strong and healthy
Thoughts on IGF-2: These weeks seem to have flown by! Just over a week now until I fly out. I can almost feel the sun on my back...
DOMS in my legs returned today for some unknown reason
Sleep was excellent as usual, not sure what this may be!The lethargy seems to be gone now though
I might be free from the ECA downtime for now!Libido - Still crazy-high!
Mood - A bit more aggressive today, I noticed that this is also affected by my fat/carbohydrates ratio, I ate a much higher proportion of fat in my pre-workout meal (salmon salad, olive oil dressing, and walnut garnish with an apple for dessert) and felt a surge of anger that I don't usually get with my normal oats and whey combo...might be something to think about for future workouts.
Training: Chest, triceps and forearms
Chest:
Incline Dumbell Press: 26kg DB - 10,10,10,10,10,10,10,10,10,10
Flat DB Press: 34kg DB - 6,6,6,5,5
DB Flies: 20kg DB - 5,4,4,4,4
Triceps:
Parallel Bar Dips: 20kg - 6,6,6,6,6 (shoulders didn't feel nice on this one
)V-bar Tricep Cable Extension: 30kg - 16,15,15,15,15
Forearms:
Reverse EZ Bar Curl: EZ bar + 25kg - 10,9,8
Reverse Cable Curl: 40kg - 10,8,8
Seated Zottman Curls: 8kg - 10,10,8
Barbell Shrug Hold: 85kg - 15,14,14
Thoughts on Training: Today's session felt superb! The DB presses felt easy compared to last week, by the 10th set I knew I could do more...time to push the weight again!
The dips didn't feel right, whilst I had a nice pump going, my shoulders seemed to strain all the way through the set so I'll be changing these to bench dips as of next session.
One of the veterans in the gym gave me some pointers on my tricep cable extension, a slight tweak in technique and BOOM! I really felt it in the tricep. I'll be changing that up next time as well.
All in all a nice session, even squeezed in some post-workout cardio to compliment the fasted cardio this morning, still feeling strong and healthy
Testosterone Booster of the Day
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Feel the Vibe (Till the morning comes) - Axwell (Ft. Tara McDonald)
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Feel the Vibe (Till the morning comes) - Axwell (Ft. Tara McDonald)
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UKStrength
Guest
Cheers mate, I appreciate the knowledge
and I have to agree, when I weighed 200lbs+ my traps were pretty massive, as soon as I started cutting though, they shrunk like deflated balloons Lol, patience, dream of 'big arms' like arnold did
TheDarkHalf
Well-known member
Your work ethic (as well as your TBotDs) is great! Looking good man, looks like I may invest on IGF-2 in the future =D
UKStrength
Guest
Thanks mate
I only put 100% into training, no half measures with me. Definitely consider it mate, even for the sleep benefits alone it's worth a shot.
Rosie Chee
The Female Terminator
So do I. I just need to be 100% disciplined with my diet.
UKStrength
Guest
It's tough and I feel your pain, as I'm sure everyone else here can testify.
I noticed it was something you're struggling with in your log...cravings for sweet stuff?
UKStrength
Guest
Is it based on circuit-training?
Rosie Chee
The Female Terminator
I have a binge eating disorder (and when I say binge, it's not the "omg I ate a chocolate bar/packet of biscuits" that many femlales would call binging, but "I just ate 4000 cal in 80 min and could easily keep on going" binge). It's not about any type of food in particular, and half the time I don't even want the food. I've always eaten a lot, even from a youngster, but when I grew older it became something else. I am an endless vacuum that never feels full and can keep eating and eating. Anyways, enough about that. I WILL conquer it.
fightbackhxc
Well-known member
whenever I feel the urge for sweets i just make myself a protein brownie!
UKStrength
Guest
I'm not a complete slater of aerobic training, there comes a point during a cut when you have to make a decision...
...increase the cardio or drop the calories.
Now, if you couldn't possibly work ANY harder during your HIIT sessions without risking injury or further pushing your CNS over the edge and you're calories intake is starting to rival Kate Moss's 'pig out' (ie. nothing) then a little bit of extra cardio tagged on the end of a workout might do the trick.
It's something to consider anyway, I don't think either method is perfect
Sounds really hard and I can completely sympathise with you.
I went through a similar experience with anorexia nervosa almost 10 years ago now (sheesh!), with bouts of binging and subsequent overcompensation through extra physical activity (running mainly).
I believe it stemmed from a lack of self-esteem and poor self-image when I was younger and a drive to perfection. I've conquered it to a degree and I've never 'binged' since then, but it took a lot of inner-reflection and opening to others about my problems. I'm sure it'll always be with me but helping others through my line of work is also really healing too.
You CAN definitely beat this Rosie, make sure your support network is vast, strong and always available when you feel you can't cope.
whenever I feel the urge for sweets i just make myself a protein brownie!
Lol, I just eat some frigging sweets!
Rosie Chee
The Female Terminator
I've never been anorexic (although mayhaps I have the mindset, since even at 10% BF I consider myself " too fat"). I don't really over compensate through anything, since my activity level is already pretty high and training is always intense. It's pretty much like being an addict, except that it's food (and yes, just as expensive as being an alcoholic, etc.).
I am a perfectionist, yes (although not nearly as much as I was, which is saying something!)
I can admit that I have an issue (and yeah, it allows me to help others with similar issues; God makes a strength out of your weakness for His glory). My eating disorder was actually the primary reason that I stopped competitively cycling, so that I could deal with it (and I came aways and then fell apart again).
I don't have a support network. No one really believes that I have an issue (except those that HAVE seen me eat), because they view me as "healthy and fit" (however, what one appears to be is not always what they ARE). And even if they did, I'm not the person that people think needs help; I'm always the one they go TO for help (and if I were to ever ask they usually shrug me off).
So, I will get through this by myself. Like Mum said once, I have a great deal of willpower. And it can be used for anything (mostly self-destructive though); so if I want this ENOUGH, then it WILL happen!
UKStrength
Guest
This is so common it's untrue, with disorders of eating, you put up a visage of health, knowledge and confidence that others don't believe that, in fact, you are the one crumbling inside and crying out for help.
At least you know and have admitted that you have a problem, that's the first step and a BIG one
Like you quite rightly say, I have no doubt that you can get through this alone but I also think you don't have the right people around you to get through this, maybe you need to seek others who do believe you have an issue and can provide help.
Rosie Chee
The Female Terminator
This is not just about the eating, though, but pretty much EVERYTHING as it pertains to me.
At least you know and have admitted that you have a problem, that's the first step and a BIG one
Oh, I know I have a problem. I admitted it to myself in 2003, and spoke with my coach at the time about it, and he was supportive of the decision to take a break. The Figure competition that I did in late 2004 made me realize that I COULD control it, and that I COULD make my body look and become what everyone had been telling me for years was NOT possible (well, FCUK them and anyone else who tells me I can't do something!) So I WILL get as lean as I want and look good there!
No one believes that I have an issue (and if they do, they are few indeed). I don't need other people to help me. It's like with everything else; to get through I only have myself.
Ok, getting a little heated here. We can stop talking about this now. Cheers for the understanding though.
fightbackhxc
Well-known member
Guejsn you are on a whole different playing field than most women. Your doing an awesome job and just the fact that your that dedicated to what you do is attractive haha. Girls that are dedicated to working out....well i dont gotta say anything you guys know what im talking about. And you guys might have some insecurities or disorders but both of you are doing great and im sure are looking awesome.
UK you are gonna rock the beach bro!
UK you are gonna rock the beach bro!
UKStrength
Guest
Day 18
Thoughts on IGF-2: Well it's been a grand day so far Awesome weather and IGF-2 still seems to be doing its trick of keeping me in a good mood and my randiness on overdrive!
DOMS are non-existant in my chest or triceps (both of which I blasted yesterday), which is nice but are still prevalent in my legs All I put it down to is that the leg session was pretty hardcore and I caused more trauma than I thought, I don't blame it on the IGF-2 at all.
Training: Shoulders, Traps and Calves
Shoulders and Traps
A1 Dumbell Shoulder Press: 11,11,11,9, (30kg DB)
A2 Dumbell Seated Shrug: 9,9,8,8 (50kg DB)
B1 Lateral Raise: 15,15,14,12 (14kg DB)
B2 Behind the back Barbell Shrug: 8,8,8,8, (120kg)
C1 Lying Lateral Raise: 18,18,18,18 (10kg DB)
C2 Close Grip Barbell Shrug: 15,15,15,15 (95kg)
D1 Reverse DB Fly: 15,15,16 (12kg DB)
D2 Neutral Grip Shoulder Press: 6,6,6,6 (24kg DB)
Calves
Seated Calf Raise: 75 reps at 70kg
Thoughts on Training:
Increases all round again today! Felt really aggressive again, no less because I was fed up from being in the house most of today typing literature reviews (felt like a caged beast!) but also because the gym was CHOCK FULL of WANKERS. It must have been 'buy one get one free pass' if you're a complete cock and just want to pussy about on the bench (THAT I NEED) and flex your abs every five seconds in the frigging mirror (they're **** btw). Sorry rant over....
I tried to increase the weight on my lying side laterals but it just wasn't happening, so I pushed the reps really high (18), hopefully next week we'll have some movement.
I am currently in love with Russian's calf routine, it buggers me up every time! and I'm getting results from it! I urge anyone who wants a short, sweet but brutal calf workout to give it shot.
Thoughts on IGF-2: Well it's been a grand day so far
Awesome weather and IGF-2 still seems to be doing its trick of keeping me in a good mood and my randiness on overdrive! DOMS are non-existant in my chest or triceps (both of which I blasted yesterday), which is nice
but are still prevalent in my legs All I put it down to is that the leg session was pretty hardcore and I caused more trauma than I thought, I don't blame it on the IGF-2 at all. Training: Shoulders, Traps and Calves
Shoulders and Traps
A1 Dumbell Shoulder Press: 11,11,11,9, (30kg DB)
A2 Dumbell Seated Shrug: 9,9,8,8 (50kg DB)
B1 Lateral Raise: 15,15,14,12 (14kg DB)
B2 Behind the back Barbell Shrug: 8,8,8,8, (120kg)
C1 Lying Lateral Raise: 18,18,18,18 (10kg DB)
C2 Close Grip Barbell Shrug: 15,15,15,15 (95kg)
D1 Reverse DB Fly: 15,15,16 (12kg DB)
D2 Neutral Grip Shoulder Press: 6,6,6,6 (24kg DB)
Calves
Seated Calf Raise: 75 reps at 70kg
Thoughts on Training:
Increases all round again today!
Felt really aggressive again, no less because I was fed up from being in the house most of today typing literature reviews (felt like a caged beast!) but also because the gym was CHOCK FULL of WANKERS. It must have been 'buy one get one free pass' if you're a complete cock and just want to pussy about on the bench (THAT I NEED) and flex your abs every five seconds in the frigging mirror (they're **** btw). Sorry rant over....I tried to increase the weight on my lying side laterals but it just wasn't happening, so I pushed the reps really high (18), hopefully next week we'll have some movement.
I am currently in love with Russian's calf routine, it buggers me up every time! and I'm getting results from it! I urge anyone who wants a short, sweet but brutal calf workout to give it shot.
Testosterone Booster of the Day
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Ibiza Tune of the day - Finally - Ce Ce Peniston
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Seriously funky house! Love dancing to this stuff :dance:
Ibiza Tune of the day - Finally - Ce Ce Peniston
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Seriously funky house! Love dancing to this stuff :dance:
UKStrength
Guest
Cheers mate, you're legendary too!
You have an official invite to the AM Ibiza trip 2010, hosted by yours truly so that we can fill that island with ripped physiques!
fightbackhxc
Well-known member
haha that would be nice but no money. Story of my life.
Rosie Chee
The Female Terminator
Oh trust me; I'm not like most other women at all in ANYthing.
Sometimes dedication is NOT enough!
To me there is a difference between TRAINING and "working out". "Training" is what I do, where there is a purpose to what one is doing. "Working out" is what people do when they go into a gym and just exercise, with no idea of what they're doing, no specific goals or knowledge of how to get anywhere.
:thumbsup:
0-hero
Banned
In reply to the aerobic reasoning mate, i see his points but i too have also found steady state has its place.
Especially when your cutting at reduced nutrient intake, recovery is down, sometimes when you know your body and how its feeling, a HIIT session is the difference between being ill or not.
HIIT for me is much harder than circuits etc, if someones not nearly dead after HIIT then their simply not doing HIIT.
Agree with this, but dont really see the point hes making? The aim is a reduction of intake versus expenditure, so....
Interesting point lol. Any opinions on the fat burning zone in terms of heart rate % not actually being of any use?
Again, has a valid point.
Makes sense again.
Anyway ive bought the book, so ill follow it to the last full stop.
Whats 6 weeks if it doesnt work. Dont like the look of the "weights" workouts though.
Time will tell.
Especially when your cutting at reduced nutrient intake, recovery is down, sometimes when you know your body and how its feeling, a HIIT session is the difference between being ill or not.
HIIT for me is much harder than circuits etc, if someones not nearly dead after HIIT then their simply not doing HIIT.
Agree with this, but dont really see the point hes making? The aim is a reduction of intake versus expenditure, so....
Interesting point lol. Any opinions on the fat burning zone in terms of heart rate % not actually being of any use?
Again, has a valid point.
Makes sense again.
Anyway ive bought the book, so ill follow it to the last full stop.
Whats 6 weeks if it doesnt work. Dont like the look of the "weights" workouts though.
Time will tell.
UKStrength
Guest
I don't think it's of no use. Plenty of authors advocate that low intensity cardio is a waste of time because the fuel utilised during exercise is of little importance compared to the total calories burned.
However, even stout HIIT enthusiasts such as Lyle McDonald have admitted that for those individuals who are already pretty lean, it might make a difference:
"That said, one situation where I think fasted morning cardio might make a difference is for very lean individuals (sub 10% for men) trying to get rid of the last bit of stubborn fat. Given that this represents 1/10 of 1% of everybody working out, this is an exception to be sure."
Taken from: Invalid Link Removed
I think you've come to the right conclusion mate, in the early stages of fat loss HIIT/LISS/MISS, it doesn't matter which you do, so long as you burn the calories and in terms of cost vs. benefit, for me HIIT wins out.
But if you're in the later stages, or already pretty lean, I think LISS would be a great addition to the mix without impacting on one's recovery.
UKStrength
Guest
UKStrength
Guest
Day 19
Thoughts on IGF-2:
Felt great today as usual (mood wise), but I still have some mild DOMS in my legs! Can't quite understand it to be honest.
I've been hitting the cardio hard all this week, fasted cardio every morning and 30 minutes postworkout, plus my HIIIT sessions. Hopefully I'll have lost a bit more fat by Monday, if I can keep the diet dialed in.
Training: Back, Biceps and Forearms
Deadlifts: 10,10,10,10,10,7,10,6,6,6 (115kg)
T Bar Row: 6,6,6,6,6 (90kg)
Bicep Curls: 10,10,10,10,9,9,8,8,8,6 (12kg DB)
EZ Reverse Curl: 8,6,5 (25kg + EZ)
Reverse Cable Curl: 10,8,6 (40kg)
Zottman Curl: 10,9,6
Heavy Barbell Shrug: -
Thoughts on Training: Todays' session was, for want of a better word, 'crap'. I felt great going to the gym, was all psyched up but when I actually started getting into the session all my strength seemed to dwindle and just about every exercise was down apart from one or two. I had a great pump going but the strength just wasn't there (kryptonite anyone??).
I was really gutted on the deads, I thought I'd nail the full 10 this week before the holiday, perhaps I'm just pushing it now in terms of strength gains, hopefully it'll all be ok next week for the final push.
Ibiza Tune of the day: Basement Jaxx - Red Alert
Thoughts on IGF-2:
Felt great today as usual (mood wise), but I still have some mild DOMS in my legs! Can't quite understand it to be honest.
I've been hitting the cardio hard all this week, fasted cardio every morning and 30 minutes postworkout, plus my HIIIT sessions. Hopefully I'll have lost a bit more fat by Monday, if I can keep the diet dialed in.
Training: Back, Biceps and Forearms
Deadlifts: 10,10,10,10,10,7,10,6,6,6 (115kg)
T Bar Row: 6,6,6,6,6 (90kg)
Bicep Curls: 10,10,10,10,9,9,8,8,8,6 (12kg DB)
EZ Reverse Curl: 8,6,5 (25kg + EZ)
Reverse Cable Curl: 10,8,6 (40kg)
Zottman Curl: 10,9,6
Heavy Barbell Shrug: -
Thoughts on Training: Todays' session was, for want of a better word, 'crap'. I felt great going to the gym, was all psyched up but when I actually started getting into the session all my strength seemed to dwindle and just about every exercise was down apart from one or two. I had a great pump going but the strength just wasn't there (kryptonite anyone??).
I was really gutted on the deads, I thought I'd nail the full 10 this week before the holiday, perhaps I'm just pushing it now in terms of strength gains, hopefully it'll all be ok next week for the final push.
Testosterone Booster of the Day:
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Ibiza Tune of the day: Basement Jaxx - Red Alert
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