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VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

VolcomX311 said:
I actually prefer Western Style BBQ Pork ribs over Asian spare ribs. Primarily, I'm a steak man, but I do love me some poke ribs, dry, wet, South Carolina sauce, North Carolina sauce, its all good to me.
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Now I love me some fall off the bone bbq baby back ribs :food:

VolcomX311 said:
I just noticed, but you've got a great chest BarbellBeast. You've got nice separation and striation running across, good stuff, bro.
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Hey thanks bro, I appreicate that.
 
VolcomX311 said:
AM Cardio: Treadmill, incline 10, 1min:1min walk/run HIIT for 20 min.


PM Workout: Big Back Baby!!!

Well all my workout partners, 3 of them if you can believe it bailed. One had sick kids to watch, one is with a wedding photographer with the fiance and the other was stuck in training at the police academy in L.A., so it was solo, but a great solo workout. Solo has its advantages, and that's the pace at which I workout, the shortened rest is a form of increased intensity, so I'll be expecting some well earned DOMs tomorrow.

Barbell Rows (I haven't been "physically able" to do these in 5+ years)
135lbs x 20 reps
225lbs x 12 reps
245lbs x 10 reps
265lbs x 8 reps
295lbs x 6 reps
295lbs x 6 reps

Hammer Under Grip, One Arm High Rows
90lbs x 12 reps, each arm
100lbs x 10 reps, each arm
120lbs x 8 reps, each arm
130lbs x 6 reps, each arm
140lbs x 6 reps, each arm

One Arm Db Rows
110lbs Db's x 10 reps, each arm
125lbs Db's x 10 reps, each arm
125lbs Db's x 8 reps, each arm

Behind The Neck, Hammer Pull Downs
180lbs x 10 reps
220lbs x 10 reps
240lbs x 8 reps
260lbs x 8 reps
280lbs x 6 reps

One Arm, Hammer Pull Downs
90lbs x 10 reps, each arm
100lbs x 8 reps each arm
110lbs x 8 reps, each arm
120lbs x 6 reps, each arm

Rear Delt/Row Machine (just a touch up on the posterior delts)
150lbs x 10, x 10, x 8 x 6 reps

I resisted the urge for a second cardio session as per Kleen's and TG's advice.
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Fawkin killer back workout too! Killin the BB Rows:drillsergeant:
 
holy sh1t..........

Ok i thought my back was getting stronger then i see this. my nuts shrank a bit lemme go get some hcg! lol...


Anyway bro great job keep killin it. Straight up murkin those rows!


If youre interested I hit 455 x 1 on DL tonight, got a vid up and a couple of pics in my log.
 
SouthernCharm said:
holy sh1t..........

Ok i thought my back was getting stronger then i see this. my nuts shrank a bit lemme go get some hcg! lol...


Anyway bro great job keep killin it. Straight up murkin those rows!


If youre interested I hit 455 x 1 on DL tonight, got a vid up and a couple of pics in my log.
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Solid, bro! Good job with the DL's. I'll have to check it out. I can't DL right now, my low back is a bit tweaked, so I feel blessed I can do the bent over BB rows. I just have to do it maaaad strict.
 
Damn good Back workout man! You were killin them Rows with some big weight:afro:
 
Day 6

AM Lift:

Incline Chest focused

Incline Bench
185lbs x 12 reps
205lbs x 10 reps
225lbs x 10 reps
245lbs x 8 reps
245lbs x 7 reps
265lbs x 5 reps

Hammer Incline Press
180lbs x 12 reps
230lbs x 10 reps
270lbs x 8 reps
290lbs x 6 reps

Incline Machine Press
180lbs x 12 reps
195lbs x 10 reps
210lbs x 8 reps

Post Workout Cardio: Treadmill, incline 10, 1min:1min walk/run HIIT 20 min.


At about the 10min mark on the treadmill I started getting really nauseous and overwhelmed with fatigue, so I had to break it down to a 2min:1min walk/run ratio. I pulled in my parking spot at home and started dry heaving.
I could probably full on toss my junk if I let myself hang over the toilet right now, but I just took my protein and I want to hold it in.
 
SouthernCharm said:
holy sh1t..........

Ok i thought my back was getting stronger then i see this. my nuts shrank a bit lemme go get some hcg! lol...


Anyway bro great job keep killin it. Straight up murkin those rows!


If youre interested I hit 455 x 1 on DL tonight, got a vid up and a couple of pics in my log.
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I went looking for your log but I must keep passing it up or I'm illiterate or something. PM me a link.
 
VolcomX311 said:
AM Lift:

Incline Chest focused

Incline Bench
185lbs x 12 reps
205lbs x 10 reps
225lbs x 10 reps
245lbs x 8 reps
245lbs x 7 reps
265lbs x 5 reps

Hammer Incline Press
180lbs x 12 reps
230lbs x 10 reps
270lbs x 8 reps
290lbs x 6 reps

Incline Machine Press
180lbs x 12 reps
195lbs x 10 reps
210lbs x 8 reps

Post Workout Cardio: Treadmill, incline 10, 1min:1min walk/run HIIT 20 min.


At about the 10min mark on the treadmill I started getting really nauseous and overwhelmed with fatigue, so I had to break it down to a 2min:1min walk/run ratio. I pulled in my parking spot at home and started dry heaving.
I could probably full on toss my junk if I let myself hang over the toilet right now, but I just took my protein and I want to hold it in.
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Great workout! Hey did you hear about GSP vs Silva if they both win their next fights?
 
JudgementDay said:
Great workout! Hey did you hear about GSP vs Silva if they both win their next fights?
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No, don't tell me they're actually quasi-planning an official fight!!!!

Edit: I went looking for it.

FORT HOOD, Texas – UFC president Dana White on Friday told a small group of troops at the Fort Hood military post in Killeen, Texas, that a long-discussed superfight could come to fruition this year.

Speaking at a question-and-answer session that was closed to the public and attended only by enlisted military personnel, White said a fight between welterweight champion Georges St-Pierre and middleweight champion Anderson Silva might take place in 2011.

Both fighters' dominance in their respective divisions would lead to the matchup, though White cautioned that both need to win their upcoming title defenses.

"If (Silva) wins that fight (against Vitor Belfort at UFC 126), then Georges St-Pierre needs to beat Jake Shields in Toronto (at UFC 129)," White said. "If that happens, then we're probably going to do that fight (between St-Pierre and Silva). If they both win, that fight makes all the sense in the world."

White also said in that scenario, he believes St-Pierre would move up from welterweight – and possibly even make that his new home. White did not elaborate on what would happen with St-Pierre's 170-pound title if that scenario indeed played out.

"Georges St-Pierre said he would move to 185 (to fight Silva) and stay at that weight and not go back to 170," White said. "Should (they) win (their next) fights, that fight will probably happen this year."

On most pound-for-pound rankings lists, Silva and St-Pierre alternate between the No. 1 and No. 2 positions and both have been at the top of most lists for years.

White has said on many occasions he believes Silva is the best fighter in the world. He has defended his middleweight title seven consecutive times, plus a win over Travis Lutter that was a non-title fight when Lutter couldn't make weight. In addition, he has two wins at light heavyweight against James Irvin and Forrest Griffin.

With a record 11 consecutive wins in the UFC, Silva (27-4, 11-0 UFC) was never truly tested until his title defense in August against Chael Sonnen. Sonnen dominated the first four rounds and the first half of the final round and was on his way to what would surely have been a unanimous decision victory. But Silva was able to work from his back for a submission, the only chance he had to win the fight, and forced Sonnen to tap with a triangle-armbar combination.

After the fight, Silva and manager Ed Soares said the champion was fighting with a bad rib injury, which they said explained Sonnen's dominance throughout the fight. In September, it was announced Sonnen had tested positive for performance enhancing drugs. He was suspended by the California State Athletic Commission, effectively nixing a likely rematch between the two. Silva next defends his title against Belfort at UFC 126 on Feb. 5 in Las Vegas.

St-Pierre (21-2, 15-2 UFC) has not lost since a TKO against Matt Serra at UFC 69, regarded as one of the biggest upsets in the history of MMA. That was St-Pierre's first defense of the welterweight title he had taken from Matt Hughes at UFC 65, ending Hughes' long reign in the division. St-Pierre got his belt back at UFC 83 in his home city of Montreal and has gone on to defend it five straight times – winning every round in the process with four unanimous decisions and a TKO against former lightweight and welterweight champ BJ Penn from a corner stoppage before the fifth round.

St-Pierre is scheduled to defend his title against former Strikeforce middleweight champion and recent UFC signee Shields at UFC 129 in Toronto, the promotion's debut in Ontario, on April 30. Shields beat Martin Kampmann by split decision at UFC 121 in his UFC debut to earn the title shot.
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I've said it before and will say it agaon. "GSP would win that fight hands down" I usually never bet except here and there on football games with buds, but I would bet on GSP any day. I have been wanting that fight for years.
 
packers6211 said:
I've said it before and will say it agaon. "GSP would win that fight hands down" I usually never bet except here and there on football games with buds, but I would bet on GSP any day. I have been wanting that fight for years.
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I agree. I've said it time and again, GSP's specific strength, has to be Anderson's specific weakness. Andy's never faced a complete package like GSP, not just physically and technically, but a mentally smart fighter. It'd be a good fight, but if anyone in the UFC is going to beat Andy, it's going to be GSP.

BarbellBeast said:
Yea..... Movin some weight on dem inclines!!!!:D
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Thanks, bro. I was able to push 315 for 6 when I was 18 and a high school senior. Oddly enough, I've never been that strong since. I'm twice the beast in every aspect now, compared to when I was 18, except for incline bench, sort of weird.
 
Outstanding said:
KILL IT MAN! :)

I wasn't sure if you'd take this right or not, haha, but I'll post it anyway. It's just a joke.

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I wonder if after this movie someone went up and told this guy
"Hey your chest isnt supposed to connect directly to your lats"
 
Day 7

I didn't workout today, it was a rest day, but I did want to check something curious. I wanted to see how much power I had right now on the Olympic Snatch, because the Olympic Snatch is a very, VERY simple sugar demanding lift and I'm currently on a very, VERY low glycemic diet, so I wanted to see what the damages were and I was in for a major surprise.

 
That's the way to leap off the plateau and smash through those physical and mental barriers Volcom!!

There's certainly no shortage of power due to the restricted calories at this point.

200+ lb. snatches are not far away now.
 
RickRock13 said:
Nice man!! Exceeding expectations is always good...
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Thanks Rick, they're always more exciting when they're completely unexpected, again, the O-Snatch is a highly simple sugar dependent movement and I hadn't had a simple carb since last Sunday, the day before my cut.

thundergod said:
That's the way to leap off the plateau and smash through those physical and mental barriers Volcom!!

There's certainly no shortage of power due to the restricted calories at this point.

200+ lb. snatches are not far away now.
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Thanks TG! The 185lbs mark was my first long term goal since I started O-lifting about 6 months or more ago. My next long, long term goal is to snatch 225lbs, but that's going to require better technique then i have or actually much greater core strength. I have to be able to sit ass to grass on an overhead press position and I can't yet :dead:
 
Day 8

NUTTY MORNING!!! Man I had a rough morning, but it turned out alright. First of all, I wanted to do the Advanced Cycling class at a L.A. Fitness across town, but this class is always so full, that you need to show up early and sign in for a bike, otherwise, if all the bikes are taken and you're not signed in and somebody else is, you're taking the walk of shame. The class is at 8:30am and I left my house around 7:40am, because in L.A., if you want to get somewhere on time, you gotta give yourself 20 extra min on a 10min drive for traffic. Well, no traffic. I get to the gym at 8:00am on the dot and I have 30 min to spare. I didn't want to wait around so eff it, I'll warm up with some pre-morning cardio, cardio.

8:00-8:20am: Treadmill HIIT.
8:30:-9:30am: 60 min Advanced Cycling class.

Which means I'm suppose to eat and be at work by 10:00am. On my way out I realize I don't have my keys. I go back up to my treadmill, nothing. I figured someone turned it into the front desk. Nope. I go searching through the treadmill cups holders, with people on the treadmills so it was awkward, I check UNDER the treadmills, nothing. I go back to the front desk and ask if they can use the loud speaker to ask if anyone found car keys.

Basically, I'm exhausted, I'm thinking, if I don't eat by 10:00am, I'm going to whither due to this mornings activities and I'm stuck at the gym, can't go to work, cell and wallet are both in my car. Not a cool situation.

Eventually, one of the L.A. Fitness staff found them and damn, what a relief! After this mornings fiasco, I have a PM lift and Day 8 will be in the books!
 
Good stuff man awesome PR! Glad you got the keys back Brother!
 
VolcomX311 said:
NUTTY MORNING!!! Man I had a rough morning, but it turned out alright. First of all, I wanted to do the Advanced Cycling class at a L.A. Fitness across town, but this class is always so full, that you need to show up early and sign in for a bike, otherwise, if all the bikes are taken and you're not signed in and somebody else is, you're taking the walk of shame. The class is at 8:30am and I left my house around 7:40am, because in L.A., if you want to get somewhere on time, you gotta give yourself 20 extra min on a 10min drive for traffic. Well, no traffic. I get to the gym at 8:00am on the dot and I have 30 min to spare. I didn't want to wait around so eff it, I'll warm up with some pre-morning cardio, cardio.

8:00-8:20am: Treadmill HIIT.
8:30:-9:30am: 60 min Advanced Cycling class.

Which means I'm suppose to eat and be at work by 10:00am. On my way out I realize I don't have my keys. I go back up to my treadmill, nothing. I figured someone turned it into the front desk. Nope. I go searching through the treadmill cups holders, with people on the treadmills so it was awkward, I check UNDER the treadmills, nothing. I go back to the front desk and ask if they can use the loud speaker to ask if anyone found car keys.

Basically, I'm exhausted, I'm thinking, if I don't eat by 10:00am, I'm going to whither due to this mornings activities and I'm stuck at the gym, can't go to work, cell and wallet are both in my car. Not a cool situation.

Eventually, one of the L.A. Fitness staff found them and damn, what a relief! After this mornings fiasco, I have a PM lift and Day 8 will be in the books!
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Oh man I would have been chewing my hand off by that point... good that your keys were found. I lost my iphone on the Venice boardwalk, low and behold some really hot girl found it for us and we met her later with it. I know that sinking feeling where you are left empty handed, not a fun way to start a Monday!
 
Volcom, i'm not trying to smash your hopes or anything, but your body won't use any sugars for fuel during a snatch. Its too explosive and too short of a movment. You use your ATP-PCR (adenosine tri-phosphate and phosphocreatine) system. Pretty much every lift done for 3 reps or less uses ATP-PCR.

None-the-less, awesome PR man. Congrats.
 
Legacyfighter said:
Volcom, i'm not trying to smash your hopes or anything, but your body won't use any sugars for fuel during a snatch. Its too explosive and too short of a movment. You use your ATP-PCR (adenosine tri-phosphate and phosphocreatine) system. Pretty much every lift done for 3 reps or less uses ATP-PCR.

None-the-less, awesome PR man. Congrats.
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Thanks. You've got a good base, good luck in the contest.

ATP is actually involved in any forceful contraction, regardless of the rep range. What changes about how ATP elicits its effects over forceful contraction is that the bulk of our ATP is used up very quickly, so the bulk of our ability for "peak" contraction fades quickly and requires a rest period to allow Cellular Respiration, the Krebb Cycle and Electron Transport Chain to produce more ATP. These processes are fueled by sugars. The metabolic process of Glycolysis forms pyruvate, which in turn is the primary base for adenosinetriphosphate. Or one adenine and three phosphate chains.

Phosphocreatine is just a single phosphate strand which offers up its phosphate chain to ATP when it metabolizes into ADP and AMP. Which is why we supplement creatine, but again, PCR reservoires without an abundance of ATP to replenish is only so effective.

I get that our muscles feed off of ATP for forceful contractions, but ATP is derived from glucose.
 
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Thanks man, I'm gonna need it to keep up with you and DW.
 
I felt a similar feeling today. I thought I had left my belt at the gym on Thursday. REALLY messed me up on deadlifts especially at the beginning. Turns out I went looking through my gym bag at home and forgot to put it back in.
 
Tomahawk88 said:
I felt a similar feeling today. I thought I had left my belt at the gym on Thursday. REALLY messed me up on deadlifts especially at the beginning. Turns out I went looking through my gym bag at home and forgot to put it back in.
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I hate that. I've thought I'd lost my belt for months until I randomly found it one day in the garage.
 
Day 8

AM Cardio: Treadmill HIIT 20 min
AM Cardio: 60 min Advanced Cycling Class

PM Lift

Bench Press
225lbs x 10 reps
275lbs x 10 reps (felt like an effing ton of bricks today)
285lbs x 8 reps
295lbs x 7 reps

Flat Db Press
100lbs Db's x 10 reps
105lbs Db's x 8 reps
110lbs Db's x 7 reps

Incline Hammer Press - Off the handle grip aka Viking Grip
270lbs x 15 reps
360lbs x 10 reps
450lbs x 5 reps

Old video in case I'm accused of fudging my numbers.


Incline Machine Press
180lbs x 15 reps
195lbs x 12 reps
210lbs x 12 reps

Incline Cable; super-set to Decline Cable
100lbs x 10/x 10 reps
110lbs x 10/x 10 reps
120lbs x 10/x 10 reps

Cool thing about seeing this video from the summer is that I already look noticeably leaner to myself. That's a good feeling. I appreciate all your guys' support and encouragement and NTBM for jump starting my motivation to cut again :usa2:
 
Great vid man. You got some serious power in them inclines....
 
VolcomX311 said:
You've already got visible abs bro. That means your start off point is at my end point :lmao: Seriously, you have a great base. I'd hate to see what you "transform" into.
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lol. thanks man. I hope I can live up to expectations, make this a transformation of the ages. Maybe I can be one of those cool models for Muscletech before and after photos...
 
nice push on that hammer incline. i love that machine, i used to set up camp on it when i was a teen lol great for overall development. The seat adjusting the way it does allows for so many angles of attack. The other great ones are the Hammer back machines. Love that company bro
 
RickRock13 said:
Great vid man. You got some serious power in them inclines....
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Thanks, its just one of those oddity exercises that I'm abnormally strong at, relevant to everything else.

BarbellBeast said:
Awesome man, i'm on mobile web right now and can't view the video currently. But will check it out later my friend :D
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Please do :biggthumpup:

Tomahawk88 said:
Making me green with envy bro.
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You can out dead lift me by a couple hundred pounds, so we're pseudo-even :poke:

Legacyfighter said:
lol. thanks man. I hope I can live up to expectations, make this a transformation of the ages. Maybe I can be one of those cool models for Muscletech before and after photos...
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lol, damn, if you're going for Muscletech model status I'm in trouble. I'll aim for spokesperson of the local Ramen house.

Hustlers said:
nice push on that hammer incline. i love that machine, i used to set up camp on it when i was a teen lol great for overall development. The seat adjusting the way it does allows for so many angles of attack. The other great ones are the Hammer back machines. Love that company bro
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Me too. I really like having the hammers as support work and I like their various angles for building the back.

moklepaul said:
I might have to grab some test/deca just to compete with you guys haha.

Lookin good bro
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Thanks Mokle. I wished I would have ran some test/deca or anything that powerful before I got married. Wife is not down with the pins.
 
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VolcomX311 said:
Thanks, its just one of those oddity exercises that I'm abnormally strong at, relevant to everything else.
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Right........:rolleyes:


While vanity be my name, surely modesty be thy name.

You're strong on everything bro. A veritable beast of a man.

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thundergod said:
Right........:rolleyes:


While vanity be my name, surely modesty be thy name.

You're strong on everything bro. A veritable beast of a man.

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lol, I'm working my way up to beast-mode TG, I'd say I'm probably more along the lines of an agitated albino gorilla, but I'll hit beast status one day.
 
Impressive lifts, you're going to do great! Best of luck!
 
Day 9

AM Cardio: 20 min Stairstepper

Abs
Hanging Leg Raises x 3 sets
Decline Jackknives x 4 sets
Bride Reverse Crunches (using a ball) x 3 sets

I'm nowhere near the realm of visible abs, so I'm just sort of hitting them to develop a base. I'll get more serious about ab workouts when I hit 200-205lbs.

Scheduled PM Workout: Olympic Lifts and Delts.

Yesterday chest workout felt funky as hell. Everything felt heavier then it should have. I don't know if its the combination of the diet + cardio or if its an CNS over-training thing. My workout partner, who isn't cutting, was also having a pretty bad day. I underperformed and he really underperformed, which leads me to believe it may be a CNS issue. We'll see. I may decide to go higher volume next week and tone down the intensity and see how my body responds to that.
 
You tend to go somewhat high volume and high intensity at the same time. It's bound to catch up to your CNS sooner or later.

That's why my routine is almost identical to Dorian Yates' routine. Very high intensity with very low volume. I can really crank out the power knowing that I don't have a slew of sets to perfom.
 
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