Pumping and Toning - The borobulker story...

Felt good today - Jammed some fasted Tabata this morning... felt really good.

AM Fasted Tabata Circuit: 20/10. 4 mins
- DB Side Raises
- Incline Front Raises
- Kneeling Wheel of Death
- Close grip push-ups, on bar, 2 ft. off of ground in rack


Tue. 4/6/10 – Dynamic Effort, Lower Body​
Box Squats: High Box, 8 sets, 2 reps. 225lbs + Choked Avg. and Monster Mini Bands

[nomedia="http://www.youtube.com/watch?v=Az3-GOyu15Q"]YouTube- NORTH COAST BARBELL | 4/13/10 - Dynamic Box Squats[/nomedia]


Lactic Acid Tolerance: Green band resisted bodyweight low (14in) box squats for 2 sets of 30+… bands choked at floor, over each shoulder from sides…

Hamstring Movement: Green Band Leg Curls, 4 sets

Low Back Movement: 45* Hyper, 4 sets

Shrugs: Farmers Walk Shrugs, 4 sets

Neck Work: 3 sets with spud strap and DB
 
WAVE 1 - '3 week Westside Recap'

I wanted to post some additional info regarding the method of training I am currently using. Below are some suggested readings.

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Now, over the last 3 weeks I have seen an incredible change in body composition and more importantly my Invalid Link Removed I feel like I am carrying myself much better, my speed and agility is greatly increasing. My core strength is unfathomably higher than just 3 weeks ago. I could go on and on.

Supplement Stack:
Pink Magic - 2 caps, 3 times per day
SuperCissus - 2 caps, 3 times per day
Recreate - 3 capsules, 2 times per day
Jack3d - 1-2 scoops PM pre-training
Anabolic-Pump - Prior to carb meals or fasted AM training
Fish Oil - a ton (10-15g/day)
Multi
Core MRP - As meal replacement, sometimes 2-3 times per day between meals.
Core ABC - Pre/During AM and PM training. ~20g/dose
Click to expand...

Diet:
Training Day
- Fasted conditioning work followed by a high protein, mid-high carb meal.
- Core MRP shake
- High protein/High Veggie/High Fat meal
- Core MRP shake 2 hrs pre-training
- Solid meal post training; high protein, mid-carb
- Mid-Protein, Mid Fat pre-bed meal (1-1.5hr pre-bed)

Non - Training Day
Eat what I feel like I need.
Click to expand...

Training Schedule/Results
Dynamic Effort Upper
Week 1 | Bench, 135 + 1 short mini band (red)
Week 2 | Bench, 135 + 1 short super-mini band (black)
Week 3 | Bench, 135 + 2 short mini bands (red)

Dynamic Effort Lower
Week 1 | Box Squat, 225 - 8*2
Week 2 | Box Squat, 225 + Choked Avg. Band (green) - 8*2
Week 3 | Box Squat, 225 + Choked Avg. & Black Band (green & black) - 8*2

Max Effort Upper
Week 1 | Bench, 3 Board, 335*7
Week 2 | Bench, 3 Board, 365*3
Week 3 | Bench, 2 Board, 365*3

Max Effort Lower
Week 1 | Squat, Mid stance, Reverse Super-Mini (black) - 425*1
Week 2 | Squat, Mid stance, Reverse Super-Mini (black) - 545*1
Week 3 | Box Squat, Mid stance, EFS Safety Squat Bar - 395*1
Click to expand...

In conclusion; this is the strongest, I have ever felt in the initial wave of a Westside program. My recovery has been almost magic... I go to bed thinking I am going to feel like death in the morning, to wake recovered... I have NEVER experienced anything like this. I hope to progress forward off of this wave, into wave 2 and may begin to integrate some lower-body brief work, nothing to crazy.

Next week (week 4) will be a deload week. I will update this log, but probably no videos as most of my effort will be in GPP/SPP/Conditioning/Stretching and gauging where I want my next Wave to take me.
 
borobulker said:
It is terrible...
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Ha ha, I think Tabata is best described as the worst 4 min of your life.


Thinking about adding them in myself, so I got a quick question: Do you do use the AP/BCAA "fasted workout protocol" thing or is it on an empty stomach?
 
Rhyno said:
Ha ha, I think Tabata is best described as the worst 4 min of your life.
Click to expand...

Right! Every time you do it, it is the worst 4 minutes of your life. Last week we expanded to 6 minutes and I am scarred for life. haha


Rhyno said:
Thinking about adding them in myself, so I got a quick question: Do you do use the AP/BCAA "fasted workout protocol" thing or is it on an empty stomach?
Click to expand...

Yes I do. I have had much success with it in the past, and see no reason to change such a positive thing. I took the time to assemble this last night.

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borobulker said:
Right! Every time you do it, it is the worst 4 minutes of your life. Last week we expanded to 6 minutes and I am scarred for life. haha




Yes I do. I have had much success with it in the past, and see no reason to change such a positive thing. I took the time to assemble this last night.

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Click to expand...

Excellent reading on the FTP guys. Anyone looking to do some cutting up before the summer should get on this and there are multiple options listed in the post Casey put on the USP forum. I highly suggest reading this if you are interested or have some AP and BCAAs waiting to be used.
 
A few new updates... I am straight amazed with my 'ride' on Pink Magic but it has come to an end for now. It will be in the back of my mind (and cabinet) for at least the new cycle or two.

Goals:
- Decrease Body-fat
- Decrease excuses and negative influences
- Increase core strength
- Increase neck strength
- Increase upper-body strength
- Increase bicep,forearm strength/size

Diet:
I will keep it in check for sure. The basics; protein with each feeding.
High protein w/ either high carb, or high fat.
High protein + High Fat = High Veggie
High protein + High Carb = High Fruit

P+C only for pre-training
P+F all other feedings
2-3 'cheat' (i hate that term) meals per week, typically eaten out

Training:
Westside template with some added plyo work and additional rep-method volume on accessories
Tabata/HIIT after every training session and 2-3 times per week fasted in a.m.

Supplementation:
2-3 USPlabs TNA, 3 times per day with meals
2 USPlabs SuperCissus Rx, 3 times per day with meals
2 USPlabs PowerFULL, pre-training and pre-bed
8000 IU Vitamin Shoppe Vitamin D3, with breakfast/lunch
2-3 fish oil caps per meal
MST MVP/ZMK
3 Recreate, 2 times per day. A.M. and Pre-training
1-3 scoops Jack3d pre-training
- Core ABC, Core MRP as needed.
- May add some other products as this progresses.


Thanks for following along!
 
Diet:
Meal 1
4 whole omega 3 eggs
2 egg whites
2 cups veggies/black beans
cheese and ketchup

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Between Meal 1 and Meal 2
2 scoops Core ABC
1 Propel Pack
5g Leucine
in 20oz purified water

Meal 2
7oz marinated chicken breast
1 bagel (50g CHO, 10g PRO)
Cream Cheese
Grapes
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Pre-Training
2 scoops Jack3d
2 scoops Core ABC - Lemon
3 Recreate
2 PowerFULL
2 TNA
2 SuperCissus Rx

Post-Training
1 VPX Zero Impact Bar

Meal 4
"9oz" Steak, Mashed 'tators and veggies from Applebee's
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Meal 5
Casein/Whey shake, Fish Oil

Pre-bed
2 PowerFULL


Mon. 4/19/10 – Dynamic Effort, Upper Body​
10 mins - Stretching and Warm-up
5 mins - Dynamic warm-up (Planks and Plyo push-ups)

Flat Bench: 9 sets, 3 reps, 3 different grips, 140 + 1 Red (EACH SIDE) [EFS Short Band]
- Supersetted with 3 plyo push-ups each set
VIDEO - [nomedia="http://www.youtube.com/watch?v=O52oBVqNgto"]YouTube- NORTH COAST BARBELL | 4/19/10 - Dynamic Upper[/nomedia]

Shoulder Movement: Standing DB Press, 65lb + Fat Gripz, 3x12

Tricep Movement: Band Resisted Pressdowns, 3x12-15

High Upper Back Movement: Wide Hammer Grip Pulldowns - 140x15x3

Rear Delt Movement: Red Band Pull-aparts, 3x15

Internal/External Rotations: 2x10

Neck: Spud Strap w/ DB, 2x10

HIIT Circuit: 20/20. 8 mins
- Incline Leg Raises
- 45# Plate Raises
- Super Mini Band Piston Presses
- Jumping Pull-ups

I must note how strong my ab's felt today... I like it!
 
Diet:
Meal 1
1 scoop Muscle Milk
1 scoop Core MRP
1 scoop 100% Whey
5g Leucine
2 Fish Oil

Meal 2
- 15 minutes prior, 1 P-Slin
Panera Bread, lunch w/ wifey
Chipotle Chicken Sandwich on whole gain
Whole grain bagette
Half Pickle
Water

Meal 3
1 scoop Muscle Milk
1 scoop Core MRP
1 scoop 100% Whey
5g Leucine
2 Fish Oil

Pre-Training
2 scoops Jack3d
2 scoops Core ABC - Lemon
3 Recreate
2 PowerFULL
2 TNA
2 SuperCissus Rx

Post-Training
Chicken, Pasta, Brocolli goodness

Meal 5
Casein/Whey shake, Fish Oil

Pre-bed
2 PowerFULL

Tue. 4/20/10 – Max Effort, Lower Body​
10 mins - Stretching and Warm-up
5 mins - Dynamic warm-up (Planks and Box Squat Jumps)

Conventional Deadlift: Off of 4" Blocks, Worked up to 570x1. Very excited about that one.

[nomedia="http://www.youtube.com/watch?v=NATmH42RAuY"]YouTube- NORTH COAST BARBELL | 4/20/2010, Max Effort Deadlift[/nomedia]​

Low Back/Hamstring Movement: 45* Hyper, 3 sets.

Took the rest of the night re-organizing the garage. One of the guys I am training stayed after and did a ton with me.

Making way for the new GHR that will be arriving within 2 weeks!!!
 
Friggin beast Casey!! Moving a lot of steel big man.
 
What does the future Mrs. Casey think of the mitts?? Even my 6 yr old daughter gives me crap about my rough hands.
 
Thur. 4/22/10 – Max Effort, Upper Body​
Max Effort Movement: Crazy set-up... Fat-Gripz, ~80lbs in chain, mid grip, to very low pin...
All weights are estimated lockout weight...
310x3, 320x3, 330x3, 340x2

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In watching my video, I found a critical issue... Although I don't feel my ass coming up, it is obviously lifting enough that a judge would call it no good. This is something I will work on, and I will get better.

Asst. Movement: Close grip w/ Fat-Gripz - 160+80# Chain, x6, x6, x5

Tricep Movement: JM Presses to pin, 70+80# Chain, x10, x10, x8

Tabata Circuit: 20/10. 6 mins (increased from 4 mins)
- Tire Woodchoppers
- Decline crunches
- Rope Press downs
- Jumping Pullups, wide hammer grip
- DB Push Press
 
So once you are in your arch you cannot move at all?
 

Sat. 4/24/10 – Dynamic Effort, Lower Body​
Box Squats: High Box, 8 sets, 2 reps. 210lbs + 90lb chain
- Wore my single-ply briefs, felt very wierd but nice.

Low Back Movement: GM's, 90lbs, 3 sets, 10 reps, stalling at bottom for 10 count. Very hard.

Neck Work: 2 sets with spud strap

Ab Work: Hanging w/ new parabody straps, 4x10 leg raises

HIIT Circuit: 20/20, 8 mins
- 55lb DB Swings
- Jumping Pullups, wide hammer grip
- Standing abs w/ Spud Strap
- Charles Curls
 
Ignorance here...what are the Lwr Back GMs?
 
Sorry Casey I had a Onceheimer there. I know what good mornings are. Thanks!
 

Sun. 4/25/10 – EXTRA WORKOUT​
All moves were done quick, and very explosive. In and out in ~20-25 mins. Pairs were supersetted.

Box Squats: Purple band around my belt x20 x4 sets
Ab Work: Standing w/ Spud Strap x20x4

Bicep Work: 25, 35, 55lb DB Curls x4 sets
Planks: 45 seconds x4

Trap Work: Purple band chaos shrugs w 65lb DB, x20x3
Ab Work: Bicycle Kicks, x20x3

Bicep Work: 25, 35lb Plate Chaos Curls x2 sets (KILLER!)
 
Mon. 4/26/10 – Dynamic Effort, Upper Body​
10 mins - Stretching and Warm-up
5 mins - Dynamic warm-up (Planks and Plyo push-ups)

Flat Bench: 7 sets, 3 reps, 3 different grips, 120 + 90lb chain, paused at chest each rep. During these sets I used a half foam roller to help gain my arch. See if this can help me keep my ass on the bench.

Assistance Movement: High Pin Lockouts - Worked up to 405x5, close grip

Assistance Movement: DB Bench Press, 65lb + Fat Gripz, 3x25 = ouch. pump.

Rear Delt Movement: Red Band Pull-aparts, 3x15

Tricep Movement: Band Resisted Pressdowns, 3x12-15

High Upper Back Movement: Close Grip Low Pulley Rows, band resisted, Fat Gripz - 15x3, crazy

HIIT Circuit: No timed intervals, no overall time. Did 12 reps as fast as possible, moving to next move with as short of rest time as possible.

- Crunches (15 reps)
- Band Upright Row
- Jumping pull ups
- Burpees to bar across on lowest pin of power rack.

I was SOAKED after todays session... Went really well, felt good.

Daily diet: I came in pretty low today...
Spread over 5 meals...
Cals
2424
Fat
93 g
Cholesterol
1349 mg
Sodium
4375 mg
Carbs
178 g
Sugars
34 g
Fiber
29 g
Protein
225 g
 
Woke up to snow this morning....!!!

Tue. 4/27/10 – Max Effort, Lower Body​
10 mins - Stretching and Warm-up
5 mins - Dynamic warm-up (Planks and Box Squat Jumps)

Squats: Wide stance to 17" box, reverse average band, belt/EFS Knee Sleeves - 340ish x3, 430ish x3, 480ish x3, 520ish x3

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Low Back/Hamstring Movement: 45* Hyper, 4 sets
Ab Movement: Standing Spud Strap, 4 sets

Neck: Spud harness, 4 sets
Forearms: BB Wrist Curls, 4 sets

Spent about 1.5 hours prior to training moving all equipment off of flooring, taking a layer out, adding a few missing pieces, etc. I also cut one up with a sawsall into 24x24" pieces to may 3/4" spacers for my box, see video. This is ~1" lower than I have been using and it felt great. This adjustability should really help any depth issues.

Felt very strong tonight, this is my first time squatting heavy out of my new power rack. As you can see, I did touch the J hooks on a few of these. I can typically squat without touching, this is something I am going to need to work on. Constant progression...

I am really digging my gym, I cannot wait for my GHR! Should ship any day now!
 
borobulker said:
A few new updates... I am straight amazed with my 'ride' on Pink Magic but it has come to an end for now. It will be in the back of my mind (and cabinet) for at least the new cycle or two.

Goals:
- Decrease Body-fat
- Decrease excuses and negative influences
- Increase core strength
- Increase neck strength
- Increase upper-body strength
- Increase bicep,forearm strength/size

Diet:
I will keep it in check for sure. The basics; protein with each feeding.
High protein w/ either high carb, or high fat.
High protein + High Fat = High Veggie
High protein + High Carb = High Fruit

P+C only for pre-training
P+F all other feedings
2-3 'cheat' (i hate that term) meals per week, typically eaten out

Training:
Westside template with some added plyo work and additional rep-method volume on accessories
Tabata/HIIT after every training session and 2-3 times per week fasted in a.m.

Supplementation:
2-3 USPlabs TNA, 3 times per day with meals
2 USPlabs SuperCissus Rx, 3 times per day with meals
2 USPlabs PowerFULL, pre-training and pre-bed
8000 IU Vitamin Shoppe Vitamin D3, with breakfast/lunch
2-3 fish oil caps per meal
MST MVP/ZMK
3 Recreate, 2 times per day. A.M. and Pre-training
1-3 scoops Jack3d pre-training
- Core ABC, Core MRP as needed.
- May add some other products as this progresses.


Thanks for following along!
Click to expand...


3 Recreate, 2 times per day=6 caps???
and NO PRIME?
 
Casey you're looking strong man! Dig the squat setup you got going as well. Those last 3 looked like your eyeballs may have popped out of your head a bit!
 
oufinny said:
Casey you're looking strong man! Dig the squat setup you got going as well. Those last 3 looked like your eyeballs may have popped out of your head a bit!
Click to expand...

Thanks! Yeah, my last set sucked... I actually hit the J hook on the way up, you can see me after rep 2 look to my left to see where the bar was... I will have to set up like 1/2" further out or something.
 
Thur. 4/29/10 – A.M. Conditioning​
10 mins - Stretching and Warm-up

HIIT Circuit: 20/20, 8 minutes

- Crunches (15 reps)
- Burpees to bar across on lowest pin of power rack to jumping pull-up
 
Thur. 4/29/10 – Max Effort, Upper Body​
Max Effort Movement: Floor Press w/ Fat Gripz
250x5, 270x5, 280x5, 300x4

Removed Fat-Gripz - 250x12

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Asst./Chest Movement: DB Flys, 3 sets
Rear Delt Movement: Rear DB Flys, 3 sets

Tricep Movement: Rope Pressdowns, 5 sets

Forearm Work: Plate pinches, rotations, etc.

Hanging Abs
 
Nice chest workout Casey. What is your purpose for doing a floor press? I just don't understand the reasoning for it's benefits.
 
AZMIDLYF said:
Nice chest workout Casey. What is your purpose for doing a floor press? I just don't understand the reasoning for it's benefits.
Click to expand...

Not Casey BUT from the looks of it there is some significant isolation of the muscle going on there. No cheating when you are lying flat on the floor with body English or using your back to force the bar up. All I know is, doing 300 pounds from the floor is freaking baller, nice work Casey!
 
I thought that was one reason because I kept hearing Casey say no legs to his buddy. Do you also come to a complete stop with your elbows on the floor before pressing up?
 
AZMIDLYF said:
I thought that was one reason because I kept hearing Casey say no legs to his buddy. Do you also come to a complete stop with your elbows on the floor before pressing up?
Click to expand...

I'd say so...I've never done these but from a form point of view, when you flat bench alot of people drop so that their upper arms are lower than parallel to the floor which causes their back to arch and to use body english to push the bar up....like OUF said, theres no cheating...

I dig it, I wanna try these
 
AZMIDLYF said:
Nice chest workout Casey. What is your purpose for doing a floor press? I just don't understand the reasoning for it's benefits.
Click to expand...

Floor press is one of my favorite bench variations... I do see some great carryover from floor press, much more than I working with boards.

It also allows me to break the move up, and train the upper half only. You will notice as an accessory move, I used DB flys the really dig the deep portion. Jacob sent me a mystery box, and judging by what he says is in it, I may try to transition into slightly more hypertrophy based training. Same template, just more pumping and toning* :)

Here are some good articles on the move:
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oufinny said:
Not Casey BUT from the looks of it there is some significant isolation of the muscle going on there. No cheating when you are lying flat on the floor with body English or using your back to force the bar up. All I know is, doing 300 pounds from the floor is freaking baller, nice work Casey!
Click to expand...

Right, the weight is coming to a complete stop... If you notice, last week I commented about my ass coming up off of the bench. I cannot have that. Floor press for a few weeks should help me out.

300 felt pretty heavy with the fat-gripz, im not going to lie! haha
 
carpee said:
I'd say so...I've never done these but from a form point of view, when you flat bench alot of people drop so that their upper arms are lower than parallel to the floor which causes their back to arch and to use body english to push the bar up....like OUF said, theres no cheating...

I dig it, I wanna try these
Click to expand...

The thing that you have the realize is that with strength based training, using an arch, using leg drive... that is all essential and critical to a huge bench... But, doing them properly is key.

This is just part of an ever evolving cycle.. : )
 
borobulker said:
Indeed they are...

From my facebook page -
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Click to expand...

lol. On our way to nationals this year in Orlando, I said "I'm gonna rock out with my c*ck out!!!" and one of my friends on the team looks at me and says "No, thats not how powerlifters do it. We lock out with our c*cks out.". I loled. :shocked:
 
borobulker said:
Floor press is one of my favorite bench variations... I do see some great carryover from floor press, much more than I working with boards.

It also allows me to break the move up, and train the upper half only. You will notice as an accessory move, I used DB flys the really dig the deep portion. Jacob sent me a mystery box, and judging by what he says is in it, I may try to transition into slightly more hypertrophy based training. Same template, just more pumping and toning* :)

Here are some good articles on the move:
Invalid Link Removed
Invalid Link Removed
Click to expand...


This has me curious!!

Thanks for the floor press info Casey. I will work these into my routine.
 
Inarius said:
lol. On our way to nationals this year in Orlando, I said "I'm gonna rock out with my c*ck out!!!" and one of my friends on the team looks at me and says "No, thats not how powerlifters do it. We lock out with our c*cks out.". I loled. :shocked:
Click to expand...

Wow man... You must be raw lifters ehh? hahaha
 
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